By Darren Johnson
Campus News
This is what happened: You either gained some weight last year in college, or you actually got into shape, but now it’s summer and your routine is all out of sync.
“One thing I see over college breaks is a lot of students get out of their routine, whether it be physically, academically, or outside of their natural rhythm during a semester,” says Jesse Kelley, Strength and Conditioning Coach, Clarion University. “This means potentially students can be staying up later until the wee hours of the morning playing video games, drinking soda, or just becoming less physically active overall because they aren’t in a consistent routine that the semester traditionally offers.”
We asked the experts. Here are 12 ideas we gathered to either get back into shape this summer or – for you students who already are in shape – to stay in shape:
Hit the beach
Steven McDaniels, director of fitness and recreation at Beacon College in Leesburg, Fla., says, “You may be used to visiting your college gym for your regular workout, but with the summer break comes a new routine. Do bring along some dumbbells and resistance bands to get in some strength training and cardio at the beach.”
Take a summer course
You may want to get your physical education credits done, or just take a regular 3- or 4-credit course at your local community college. The plus of this is, most colleges have gyms with weights and aerobic machines – even if you’re just a temporary student, you can use this gym for free. See iFit trainer John Peel’s College Exercise Circuit, which he wrote for Campus News, in the full edition of this paper.
Ask your local gym about summer-only memberships
Many gyms have special plans for college students home on summer break – or any college students, really. You don’t need to sign up for the year. Ask if they have an unadvertised deal. Kelley suggests, “Even if the gym doesn’t have all the amenities you’re used to having at college, it doesn’t take much to get the job done. A few standard weights, treadmills, bikes is all it takes.”
Find a 5K (or more)
Asha Shajahan, M.D., Director of Community Health at the Oakland University William Beaumont School of Medicine, says to look for a local road race that’s happening at the end of the summer – either a marathon, a 5K or something in between, and start training for that now. “Running for a cause is a great way to give back and using the summer months to train for a run that supports a cause is a great way to get in shape and give back to the community,” she adds.
Find a squad
Shajahan suggests, “Sports team, dance class, swim lessons, bike group… This is also a great way to meet people with similar interests and stay active.”
Vacation hard
“When planning travel, think of fun, active vacations: hiking, camping, canoeing, biking, walking,” she adds.
Eat right
Michelle Alley, a nutritionist at iFit, says, “Let’s be real. We can’t tell you to cut out the late-night pizza. Instead, make healthier replacements throughout the day. For breakfast, select the egg and veggie omelet. For lunch – a giant, leafy salad mixed in with your protein of choice, and filled to the brim with veggies. If you make healthier choices throughout the day, you can partake in the pizza session with no regrets.”
30 minutes
Vanessa Duren-Winfield, Clinical Associate Professor of Healthcare Management, and Director of Research for the School of Health Sciences at Winston-Salem State University, advises to exercise 30 minutes a day, always stretching first. “Exercise is not only for losing weight. It boosts energy. It speeds up your metabolism. You will feel more confident. It can relieve stress. It can strengthen your immune system.”
You can make it fun or useful, she adds. For example, take your bike to perform errands, or join an intramural team.
Water!
All of the experts say it’s best to drink water – and never drink soda. Kelley says: “Drinking your calories is a way people really add weight because you’re not normally thinking about how many calories are in one Coke. And it’s not only the calories; it’s the worst enemy of anyone trying to live healthier and that is sugar. Sugar, when it is consumed and not burned off immediately is converted to fat by the body. So try to save those ice cream cones and Oreos for after a hard workout. They will be less destructive on the body than when you ingest that kind of sugar while you’re sitting around.”
Find exercise buddies
McDaniels says: “Stay in touch with friends during the break by creating a summer workout team. You can set exercise goals and even meet up to work out together. This can help you maintain your commitment to work out over the summer and help maintain your social connections — you’ll be all set for the fall semester both physically and socially.”
Get enough sleep
Angelo Zegarelli, the head athletic trainer at SUNY Geneseo, suggests: “You probably beat your body up pretty good keeping up with the rigors of an academic year, so rest up! You’ll be pulling coffee-fueled all-nighters in the library again before you know it.”
Seize the day
He also says to take advantage of your summer situations: “Mornings are usually the perfect time to get up and go for a bike ride or a brisk walk before the heat of the day hits. And don’t be afraid to actually swim a bit when visiting your friend’s pool – instead of just floating around on his inflatable sea horse.”
Have a summer exercise or diet tip? Send it to us at fitness@cccn.us and we’ll add it to our story online!
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