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= = =Fitness for College Students= Eating right and exercising a sufficient amount is a constant struggle for many college students. The first semester of college marks a time of significant weight increase in college students (Anderson 2003). For many people this is the first time it is completely up to themselves to decide what to eat for every meal. Also it is now soley up to the individual to plan out their day in a way to make room for exercise. It may seem like a constant irritation to eat more healthy and incorporate exercise time in to your busy college day, but it really is not that daunting of a task.

Exercise vs. Physical Activity

 * It is a common misconseption that physical activity and exercise are the same thing. **This is not true!**
 * __Physical activity__ involves your everyday movements that are not exercise based. This includes such things as walking to class and walking up stairs.(Potteiger)
 * __Exercise__ is making a conscious effort to use your time for intense activity.(Potteiger)
 * Physical activity alone is unlikely to get you the fitness results you desire; however, it is a step in the right direction.

Tips to Increase Physical Activity

 * There are many simple daily changes you can make to increase your amount of physical activity.
 * An easy change to make is to walk to any place you have to go that is within walking distance.
 * Leave early for class and take the longer route.
 * ALWAYS TAKE THE STAIRS.

Making Time to Exercise
Finding time to exercise is one of the primary obstacles for college students who are trying to stay in shape. There are a few things your can do to fit it in to your day:
 * If your first class is not first thing in the morning try to exercise before class. You will feel better later in the day knowing you got it out of the way.
 * Take study breaks to exercise. When your stressed out and tired from studying get out and go for a jog. It will help you to relax and feel more fit.
 * Make exercise a part of your day just like going to class. If it is no longer something that you should do or want to do and it is now something that is a pre-planned part of your day you are more likely to do it.

Before you begin an exercise program or substantially increase your level of activity take a fitness test. This physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise routine or program.(Potteiger)

Cardiovascular Fitness
The ACSM recommends that most adults engage in moderate-intensity cardiorespiratory exercise training for ≥30 min·d−1 on ≥5 d·wk−1 for a total of ≥150 min·wk−1, vigorous-intensity cardiorespiratory exercise training for ≥20 min·d−1 on ≥3 d·wk−1 (≥75 min·wk−1). Example of cardio exercises are swimming, running, walking, cycling, stair climbing, rowing, hiking, and jogging.(ACSM)

Benefits of Walking
Becoming active significantly reduces your risk for cardiovascular disease, Type 2 diabetes, and obesity. Walking works several major muscle groups – the knee extensors(quadriceps), hip extensors (hamstrings and gluteal muscles) and muscles of the lower legs (gastrocnemius and soleus in the back, anterior tibialis on the front, and arch muscles in the feet). These muscles help pump blood back to the heart. Furthermore, exercising them improves circulation, muscular endurance, and dynamic balance.(ACSM) Some videos to help get you started on you conditioning [] Quick feet drills [] agility training ladder drills for speed and quickness

There are two main types of stretching, dynamic stretching and static stretching. __Dynamic stretching__- a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held.(Dictionary.com) __Static stretching__- a simple muscle stretch that goes just to the point of gentle tension and is held steadily for several seconds without moving or bouncing.(Dictionary.com) Static stretching may actually provide benefits in some cases such as slower velocity eccentric contractions, and contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged. Static stretching used in a separate training session can provide health related range of motion benefits. Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities.(ACSM) [] stretching • Relaxation and stress reduction. • Greater strength, flexibility and improved balance. • Yoga can be tailored to focus on strengthening and stretching specific muscle groups. [] []
 * Stretching**
 * Yoga**
 * YOGA FOR BEGINNERS Part 1**

Nutrition
Many college students gain weight during their freshman year in college and some continue to after.The weight gain usually results from several changes in your lifestyle and habits that take place.The unlimited, around the clock, unhealthy food choices; excessive alcohol intake; inconsistent meal schedules; emotional eating; and lack of exercise can cause the unwanted weight. Listed below are healthy tips that may help you adjust to college while avoiding weight gain. > Always try to include at least serving of fruit and vegetables at lunch and dinner [].
 * **Eating Regular Meals**
 * Eat smaller meals every 3 to 5 hours
 * Eat breakfast within a hour of waking up[[image:introgroup2/asfasfasfasfasdav.jpg width="468" height="295" align="right"]]
 * Pick a piece of fruit up from the dinning hall before you head to class
 * You should always eat breakfast it is the most important meal of the day
 * If you need to eat breakfast on your way to class
 * **Make Healthy Meal Choices**
 * Wait until you have finished your meal before deciding on dessert, skip it if you feel full
 * Pick the healthiest food choices
 * Request salad dressing, sauces, and gravy on the side
 * Choose the plain foods ( baked chicken, baked food)
 * Try and limit fried and breaded food
 * Limit creamy and soups and sauces
 * **Drink Responsibly**
 * Avoid drinking large amounts of regular soda and other sweetened drinks
 * If you are legal age, Limit alcohol since it high in calories
 * Try to drink alcoholic drinks with water or seltzer
 * Never drink on a empty stomach
 * **Nutrition Guide**
 * This link provides a guide that shows daily nutritional intake requirements
 * **Why Have Good Nutrition**
 * Most people know that a balance of good nutrition and physical activity can help them reach and maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can also
 * Reduce the risk for diseases, including heart disease, diabetes, stroke, some cancers, and osteoporosis
 * Increase energy and the body’s ability to fight off illness
 * Improve cardiovascular and other body system functions, mental well-being, school/cognitive performance, and wound healing or recovery from illness or injury

**Strength** **Training**
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester Minn.
 * Use it or lose it**

Why Strength Train?

 * Develop strong bones.** By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
 * Control your weight.** As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently- which can result in weight loss.
 * Reduce your risk of injury.** Building muscle helps protect your joints from injury.
 * Boost your stamina.** As you get stronger, you won't fatigue as easily.
 * Manage chronic conditions.** Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.