cardio

Your Weekly Exercise:The Elliptical Machine, Cardio

Posted on by Ross Capuana

What is the Elliptical Machine? The elliptical machine is a great alternative cardio wise to the treadmill, the bike, and the stair master. It is a great workout. Some people prefer the treadmill, or the bike, but for me I actually do prefer the elliptical.

Instructions: Be prepared as you would for any other workout, or cardio exercise you may be doing. Have your feet positioned correctly on the two grips they have for you to run on. The next thing you must do is set what speed you want to run. There are all types of programs you can use on elliptical such as high speed on a lower level, leaving it easier for you to pedal. You can even do lower speed while having it at a higher level. You can enter doing quick start as well. Other programs on many elliptical consist of exercises such as hills in which it gradually gets harder and easier as if you were running up and down a hill, or a mountain. There are fat loss programs in which will give you different levels, and different speeds as well. All these programs are for you to choose. You set your time, set your speed, set your level and be prepared to burn some major calories.

Primary Muscles Worked: This actually works a lot of muscles in different ways. It works the calves, quads, hamstrings, glutes, and even arms when you use the side handles. 

 

Water Exercises: Work Out While Beating the Heat

Posted on by Tonya Nelson

In the summer, finding the motivation to exercise can be impossible—especially when it’s 90 degrees out. Instead of hopping on the treadmill in a poorly air conditioned gym or sweating it out on the streets as a heat mirage dances before your eyes, get yourself out to the beach or a pool for some fun in the sun—and exercise too!

First of all, you should all realize what an intense cardio workout swimming can be! If you do some serious laps in the pool or propel yourself against the current of the ocean for a bit, you’re targeting your arms, legs and abs all in one powerful exercise. According to trainers, if you tread water in your pool or at the beach with all of your might, you can burn 11 calories each minute—so a whole afternoon in the water will lead to some serious weight loss potential.

Walking around the town won’t seem as fun once you spend time walking in the water. It might not seem like walking could be as effective as going for a run, but with the water resisting your motions, you’ll be working out like crazy! Walk in the shallow water with long, exaggerated strides. You can also walk on your tip toes in the deep end (if you’re not a good swimmer or don’t like deep water, don’t try this since you’ll most likely fall at some point) for a more concentrated effect on your calves. Add some arm motions under the water for added effect and more calorie burning action.

Simply floating—or floating with a twist—can help improve your abs and core muscles. While you’re lying on your back in the water, make a conscience effort to tighten your abs as you float. You can tighten and relax, tighten and relax, for short spurts of exercise that don’t distract you too much from the task at hand: not sinking. You can make this exercise even more intense on your abs by rolling your body in the water with very controlled motions. As you tighten your abs and hold onto a ball for support, roll over so your stomach is in the water (make sure you hold your breath or hold your head up to avoid sucking in water), and then flip back up.

For those of you who prefer the shallow end of the pool, you can sit back in the water to begin treading, remaining in an outstretched seated position with a bend at the waist—turning your body into a V. Move your hands in circles by your waist to hold yourself up and make your way through the pool. Oppositely, you can also go onto your stomach and try propelling yourself with just your legs, a fun challenge for yourself that will make those quads burn!

There are countless exercises you can easily do in the pool or at the beach, working up a sweat without feeling the effects—unless you’re in extremely warm water. So now you have no excuses to not spend at least part of your summer getting toned, while getting tan and splashing around with your friends. Happy swimming!

The Other March Madness

Posted on by Wonderbread

As the semester comes to a close it inevitably gets harder to hunker down and hit the books.  The weather is gorgeous and the spring fever is tangible.  In one day, I saw 3 girls doing P90x from a laptop, a girl cutting a guy’s hair while he wore a trashbag over him like a teepee, and guys frolicking in grass playing frisbee, all out in the lawn outside my dorm in the space of about thirty minutes.  When studying while people are literally frolicking 100 feet from your window becomes unbearable, try these tips.

String up a hammock.  Back home in south Texas, everyone has a porch swing and a hammock (a little “tex” and a little “mex” I suppose).  Something about the motion and a tall glass of water with lemon in it feels like an instant vacation.  Eno hammocks are a little on the pricy side but they last and are super portable.  http://hammockcompany.com/detail.php?id=ENO-DD002

Just looking at a hammock makes me feel more relaxed, happy, and recharged.  You get all the benefits of the outdoors with none of the sun’s rays.  Prop up a book and you can be in the action but still get work done!

Do some easy cardio with a book.  High-intensity workouts may be good for burning calories, but some time on the elliptical at a moderate pace, one that still allows you to read, can bring some relief when you’re feeling cooped up with the books.  Finding time for exercise and studying can be challenging when you’re trying to have a life, too, so knocking them both out at once every now and then feels great.  It may sound like a hassle (and I definitely wouldn’t bring my stats homework) but when you get out you will feel doubly accomplished, and that’s a feeling that can get you through the toughest day.

Take a study break with a friend you don’t see very often.  Call that person up you’ve been meaning to get to know better (I feel like we all have one of those) and invite them to get a frappaccino and plop down under a tree.  Aside from the usual fun of getting to know a new person, the added benefit is if you’ve been dealing with the same stresses for a while (i.e., job, school, break up), your usual group of friends has heard it all before.

Spring can be a blessing and a curse, when you can’t go out and enjoy it, but balance your time right and keep that brain refreshed and you’ll be out there in no time!

-Wonderbread