Springtime has finally Sprung! (Actually, not quite yet)
But for college students, however, it doesn’t matter if springtime is here or not, what matters is that Spring Break has finally come and that is a HUGE relief to those who want to get away from the monotony of schoolwork and other activities. Many students have already made plans to go across the country to sight see or to go home to relax and unwind. While being away from school, there are many ways to keep yourself busy and one of those can consist of you working out. Working out over break is very essential if you’re trying to maintain a healthy lifestyle. A person who is fit is capable of living a life of longevity. Not only can you workout and tone your body, you can mentally work out your mind as well to help relax it. Becoming active can help you to also avoid health problems and it is also great for your joints (especially if you were in hibernation mode all winter long).
What’s a starter workout plan that I can do?
Have no fear! I’ve put together a mini workout plan that you can do either indoors or outdoors that will keep you going for the tenure of your Spring Break. Also, if you can resist the temptation of junk foods, the workouts can work in your favor. Stay Positive and Enjoy!
Physical:
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Warm up for 5 minutes
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Outdoor/Indoor Cardio: 35 minutes
(power walking, running, cycling, or using the elliptical or stair-climber)
(can split these up into 4 minute and 1-minute intervals if desired)
(For example: run for 4 minutes, walk for 1 minute)
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Recovery Cool Down: 5 minutes of walking or jogging
Ab Workout:
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Bicycle Crutches (20 each side)
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Planks ( 5x 45 seconds or 1 minute)
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Mountain Climbers ( 3x 1 minute)
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Russian Twist ( 50 each side total)
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Lunges ( 3x 10 each side)
OR
20 minute, 300-Calorie Treadmill Challenge (www.fitnessmagazine.com) (Indoor)
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Minutes: 0:00-3:00 Miles Per Hour: 3.0 Incline: 1
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Minutes: 3:00-3:30 Miles Per Hour: 3.5 Incline: 2
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Minutes: 3:30-4:00 Miles Per Hour: 3.5 Incline: 4
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Minutes: 4:00-4:30 Miles Per Hour: 3.5 Incline: 6
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Minutes: 4:30-5:00 Miles Per Hour: 3.5 Incline: 7
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Minutes: 5:00-6:00 Miles Per Hour: 4.0 Incline: 1
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Minutes: 7:00-7:30 Miles Per Hour: 4.5 Incline: 2
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Minutes: 7:30-8:00 Miles Per Hour: 4.5 Incline: 4
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Minutes: 8:00-8:30 Miles Per Hour: 4.5 Incline: 6
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Minutes: 8:30-9:00 Miles Per Hour: 4.5 Incline: 7
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Minutes: 9:00-10:00 Miles Per Hour: 3.5 Incline: 1
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Minutes: 10:00-11:00 Miles Per Hour: 6.0 Incline: 1
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Minutes: 11:00-12:00 Miles Per Hour: 3.5 Incline: 1
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Minutes: 12:00-12:30 Miles Per Hour: 5.0 Incline: 2
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Minutes: 12:30-13:00 Miles Per Hour: 5.0 Incline: 4
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Minutes: 13:00-13:30 Miles Per Hour: 5.0 Incline: 6
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Minutes: 13:30-14:00 Miles Per Hour: 5.0 Incline: 7
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Minutes: 14:00-16:00 Miles Per Hour: 3.5 Incline: 1
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Minutes: 16:00-17:00 Miles Per Hour: 6.0 Incline: 1
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Minutes: 17:00-20:00 Miles Per Hour: 3.0 Incline: 1
Mental: (Harvard Health)
Focused Breathing: Take long, slow deep breaths and gently disconnect your mind from distracting noises. Repeat the process several times.
Guided Imagery: Let your mind wander and picture soothing scenes, places, etc., in your mind to help you relax and focus. You can use recordings of calming noises to help soothe your thoughts as well while your mind is relaxing.
Meditation: practice sitting comfortably, focusing on your breathing and bringing your mind’s attention to a still position without it drifting to the past or into the future. Also, you can also repeat a calming word silently. Repeat several times. This can help with anxiety or depression.