Fall Fitness

Happy first day of fall everyone! With the changing weather fall can be both a great and not so great time for your health. With the more mild weather moving in fall is a great time to get outside for a run or walk, while also enjoying the beautiful scenery. On the downside though comes shorter days, calorie packed meals, and some familiar cases of cabin fever.

The good news is you don't have to let your fitness and health go with the changing seasons, with a little planning we can all stay healthy year long.

Plan Ahead

If you know you don't like being out after dark plan your jog for a time right before sunset, and stick to it. A great way to do this is by making it a date with a friend, or taking one of your furry friends along with you. Trust me if your pups anything like mine he wont let you miss a nightly walk or jog. Also keep in mind that as a students almost all campuses have a gym that is free to students, so get your moneys worth and plan a workout after class.

Consider a Workout DVD

I absolutely love workout DVD's some of them are amazing workouts, and the best part is you don't even have to leave home. DVD's are a great alternative if you don't like being out in the colder weather or if your not a fan of the gym. Some of my favorite DVD's come from a company called BEACHBODY, they offer a variety of programs, all of which are effective and easy to stick to. Check them out here.

Fuel Your Body Right

Caramel apples, candy, and loads hearty meals for those chilly nights. While fall may be one of the most delicious times of the year, its also one of the most fattening. Avoid snacking on sweet Halloween treats, and pay attention to portion sizes at dinner time to avoid over eating. Also remember to load up on fruits, vegetables, and water to help keep your body energized longer and fight off sweet cravings.

A Mile a Day Keeps the Doctor Away

Running, it’s one of the most hated activities in all of exercising, and for many just running from class to class is a struggle enough. The fact is though running just one mile a day can have incredible health benefits on our bodies.

According to The Centers for Disease Control and Prevention it is recommend adults engage in a total of 150 minutes a week of moderate intensity activity or a total of 75 minutes per week of vigorous intensity activity to improve health. So a simple mile of running is certainly a good step in meeting these goals.

Cardiovascular Health

Running causes our bodies to work hard, increasing our heart rate and breathing. These increases cause our heart to pump at a much stronger rate, which strengthens the muscles. These actions also cause our lungs to strengthen because our hearts need to pump more blood to our muscles, which means our lungs are working to keep up the oxygen supply. This improves our cardiovascular health and respiratory system, which makes simple everyday tasks such as taking the garbage out, carrying the laundry down stairs, and climbing up stairs much easier.

Improves Bone and Muscles

Both your bones and muscles are at work while running. With every stride your muscles are contracting and relaxing as you put one foot in front of the other, this makes them not only stronger but also denser. A similar process is happening with our bones, as we stride along every time our foot hits the ground our bones are reacting to the impact and stress. This signals the bone to become stronger as a result of the stress.

Weight Management

Running is one of the best exercises when trying to lose or maintain weight. According to The Centers for Disease Control and Prevention a 154 lbs. person who runs at a rate of 5 mph for thirty minutes will burn up to 295 calories per session. Depending on your fitness goals this time may need to be increased in order to maintain or lose weight based on diet and other physical activities.

References:

http://www.cdc.gov/healthyweight/physical_activity/

Morning vs. Afternoon Workouts

Its 6 AM and your alarm clock is ringing that ever so familiar but also despised ring that it’s time to get up. If you’re anything like me every precious minute of sleep counts, especially when you have a full day of classes and work ahead. So what do you do when it comes to getting a workout in? Do you wake up yet another hour early to squeeze in a morning jog, or should we save our workout until the afternoon?

While there is no clear answer as to which is actually better, there has been significant research to support that both times of the day hold benefits to our health.

Morning Workouts

In the morning our bodies are at a relatively low core temperature and we are not as mentally or physically awake. This makes sense - you’re still waking up!

Due to our body temperatures being significantly lower in the morning, it is suggested that only low aerobic exercises are preformed in the morning such as brisk walking or jogging, yoga, or an easy swim.

Morning workouts do hold significant benefits though, working out in the morning makes our bodies more awake throughout the day and increases our energy levels. People who work out in the morning are also more likely to be consistent in their work outs and stick with a regular exercise regimen.

Afternoon Workouts

In the afternoon and evening, two things happen to our bodies:

1.) Body temperature peaks

2.) Protein synthesis peaks (the rate at which your muscles can repair and recover)
 

Because of these two things it is suggested that any form of moderate to heavy exercise is performed in the afternoon or late evening, no more than two hours before sleep. It is suggested that the optimal time for working out is between 4p.m. to 5p.m. This prevents injury because our bodies are “warmed up” and flexible, as well as at their greatest strength and endurance levels.

The Bottom Line

The bottom line is that any workout is a good workout. Everyone’s body is different and some people’s bodies “warm up” faster than other. What’s most important though is that you choose a time of day that is fitting to your goals, lifestyle and schedule so that you are more inclined to stick with it. And for all you non morning people, working out actually helps improve sleep, so getting a workout in during the afternoon will benefit those Z’s in the long run.

The Most Important Meal of the Day

Breakfast, not only is it the earliest meal of the day it’s also the most important. For many people, especially college students, breakfast is more of an afterthought in the morning rather than a priority. But studies have proven that breakfast is essential to maintaining not only a healthy weight but also a healthy life style. Why? You may be asking. Breakfast stops the night long fast that your body is in when you sleep, this rush of food helps kick start your metabolism, which in return provides your body with energy and nutrients for the day’s activities.

However, before you reach for your morning doughnut keep in mind that not all breakfast foods are created equally. While pastries, doughnuts, and double lattes may seem like quick fixes in the morning these sugar high foods will not provide your body with the nutrients necessary to sustain you throughout the day, but will rather cause sugar highs and crashing later in the day.

Choose slow burning foods such as whole grains and fruits to help control your appetite until midday. This will prevent snaking on high sugar and high calorie convenient foods. Also keep in mind, breakfast is a great time to fulfill your daily requirements for fruits and vegetables through fresh cut fruits, or veggies thrown into an omelet.

Quick fixes for on the go:

• Whole wheat toast with peanut butter
• Bran, fruit, or nut muffins
• Low-fat yogurt parfait with fruit, cereal, or nuts
• Smoothies made with low-fat yogurt and fresh fruits
• Quick-cooking oatmeal or whole grain cereals
• Whole grain bagel with low-fat cream cheese