Students excited to hit the gym and get started on a New Year's resolution or a Spring Break figure need to pause before hitting the gym, Amanda Salyer-Funk, assistant director for Ball State University Recreation Services said.
"It's rather dangerous to assume you know what you're doing," she said.
Salyer-Funk and Recreation Services graduate assistant Alycia Dant are available to work with students to create a workout routine that suits them and is safe. Students can also take advantage of personal trainers or pair up with others who are more experienced in the gym, Salyer-Funk said.
When creating a workout routine, there are several basic recommendations to follow, which are designated by the American College of Sports Medicine. People under the age of 65 should "do moderately intense cardio 30 minutes a day, five days a week; or do vigorously intense cardio 20 minutes a day, 3 days a week, and do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week," according to Physical Activity and Public Health Guidlines, released by ACSM and the American Heart Association.
Students should remember, that any movement is better than no movement at all, Salyer-Funk said. Students need to create a consistent habit and then focus on the intensity of their exercise, she said.
Aside from going to the gym, students can enroll in Recreation Services' classes, which are leader-led in a controlled environment, Salyer-Funk said. Ball State offers instructional recreation classes that range from "Women on Weights" to pilates to swing dance lessons and cost between $35 and $85. The university also offers fitness programs for cycling, kick boxing and a range of other programs, which students can purchase passes for five to an unlimited number of sessions. The passes cost from $20 to $85. More information about these courses and specific prices are available online at bsu.edu/recreation.
Tips to stay fit on a college student's schedule
1. Set a schedule and stick to it. Find the time that works best for you. Set aside a time that is, and will continue to be, workout time.
2. Mix up your workouts. Do higher-intensity workouts two days a week, such as running, and briskly walk for 30 minutes two other days a week. This prevents boredom in workout routines.
3. Get out of the gym. Take a brisk walk around the neighborhood. Visit a local park and go for a run. You don't have to go to the gym to exercise.
4. Make it a group project. Go to the gym or out for a walk with a group of friends. By exercising with others, you'll be held accountable and can hold the others in your group accountable, as well.
5. Exercise in short bursts. Three 10-minute sessions throughout the day can be as helpful as one 30-minute session.
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