Disclaimer: The information, articles, and tips portrayed on this blog, while based on research, do not constitute medical advice. The opinions expressed are meant to educate and inform, but not to dictate lifestyle choices or personal beliefs. These articles are meant to provoke thought on issues surrounding college health and to inform the Hopkins community of healthy information and resources.

10.02.2012

Workout Tips from our PEEP/Fitness Trainer!

10.02.2012
Get your Workout In with tips from our PEEP/Fitness Trainer!

If you’re like most college students, getting to the gym can seem like an impossible task. You know the benefits, but just never have the time. You begin each school year saying THIS will be the year you get in shape. But then exams start and exercise gets put on the back burner. I could tell you all about how great exercise is and that you just need to make it a higher priority, but I know you’ve heard that already. So I’m going to give you some super easy usable tips on how to fit working out into your schedule.


  1. Work out with a friend. Love hanging out with your friends? Take a trip to the gym together and talk while you workout. Talking is also a good way to measure the difficulty of your workout. Most of the time it should be easy enough to have a regular conversation. However, if you want to get some good interval work in, try to workout to the point where it becomes harder to talk. Want more? Go until you can only say a few words at a time. Spend 10-20% of your workout in this zone and you’ll be on your way towards aerobic efficiency.
  2. Workout while watching TV. I love television, so I combine it with my workouts so I don’t feel as guilty. It also helps the time go by faster, so if you don’t enjoy working out, but always have time for at least one show a day, this may be a good option for you.
  3. Try circuit training. Circuit training is a great way to fit in cardio and weight training in a short amount of time. Try this routine 3 times a week. To warm up, do a 5-10 minute walk or short jog. For each exercise, do as many repetitions as you can for 30 seconds, rest for 30 seconds, then repeat the exercise. Rest again for 30 seconds, then move on to the next one.
  • Jumping jacks
  • Squats
  • Mountain climbers 

  • Russian Twists

  • Burpees with pushups
  • Planks
  • Lunges
  • Bicycle crunches
  • Forward jumps
  • Side plank

  • Cool down with a 5-10 minute walk then stretch.


All of these can be done with no equipment in your dorm room, and the whole workout should take about 30 minutes.

Want more workout ideas? Head over to https://www.acefitness.org/exerciselibrary/default.aspx , email me with any questions at mlauver2@jhu.edu or set up a personal training session with me at the gym.

In health, Megan

Megan is a PEEP (peer health educator) and Certified Fitness Trainer.  Check out one of her classes!


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