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Health and Fitness: Workout Tips

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Kaline Mulvihill Student Contributor, SUNY Oswego
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Kaitlin Provost Student Contributor, SUNY Oswego
This article is written by a student writer from the Her Campus at Oswego chapter and does not reflect the views of Her Campus.

Here are some fabulous workout tips to help you get fit efficiently and get your dream body!
 
Injury Prevention:
·Warm-up for at least 5-10 minutes.

·Focus on raising your heart rate and warming up those muscles.
·Stretch for about 10 minutes, hitting every muscle group that you will be working that day.

Increase Endurance:
·Push yourself! Get out of your comfort zone.
·Bike and extra 5 minutes.
·Run with intervals of 7.0 as your speed for 1 minute then slow it down. Repeat this five times within the workout.
·Raise the resistance of the elliptical.
·Incorporate plyometrics into your workouts. Add a set of box jumps, ladder drills, or simply jog in place. Examples: Jumping squats, mountain climbers, high knees, etc.

Losing Weight:
·Cardio, Cardio, Cardio.
·Do 30-45 minutes of cardio, five days a week. Include strength training as well to tone up. With cardio, try to build up to 45 minutes to an hour.
· Need someone to motivate you? Personal trainers are available at both Cooper and Glimmerglass Fitness Centers

Tone Up:
·When doing strength training, focus on doing more repetitions then adding more weight.
·Cardio is an important aspect of toning. Do 20-30 minutes of cardio 4-5 days a week with strength training.
·Work different muscle groups each day. For example if you do upper body on a Monday, do lower body on Tuesday to give your muscle time to recover.

Muscle Building:
·For cardio, focus on shorter and more intense workouts. Try plyometric drills and push yourself hard for 20 minutes.
·Focus on more weight and less repetitions.
·Again, give your muscle a break and switch between upper body and lower body workouts. If you focusing on upper body only, split the muscle groups up. Do biceps, triceps and core one day, then switch to shoulders and back the next day.
 
Outside the gym, focus on eating healthy. You want to feed your muscles with food high in protein to help repair and build tissue. Try eggs, nuts, yogurt, beans, lean meats (chicken, turkey), and fish. These tips will help you achieve your goals and maintain a healthy lifestyle.

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Kaline Mulvihill
I am from a small town outside of Syracuse, New York. In high school, I ran Cross Country and track where I competed in the 100m hurdles, 4x1, 200m and many other events. I now attend SUNY Oswego and I am majoring in journalism and anthropology. I have recently added a minor in health science because of my passion for health and fitness. Last semester, I wrote a health and fitness blog for Her Campus Oswego. I currently work as a personal trainer on campus. I love readings, writing, skiing, running, and I am a major shop-aholic! KM <3
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Kaitlin Provost

Oswego

Kaitlin Provost graduated from SUNY Oswego, majoring in journalism with a learning agreement in photography. She grew up in five different towns all over the Northeast, eventually settling and graduating from high school in Hudson, Massachusetts. Kait now lives in the blustery town of Oswego, New York, where she can frequently be found running around like a madwoman, avoiding snow drifts taller than her head (which, incidentally, is not very tall). She has worked for her campus newspaper, The Oswegonian, as the Assistant News Editor, and is also the President of the Oswego chapter of Ed2010, a national organization which helps students break into the magazine industry. She hopes to one day work for National Geographic and travel the world.