Category: Fitness

Beach Body Workouts

10. Running

Alright, men. It’s that time of the year! It’s Spring Time and that means it’s time to get those beach bodies ready! That means chest workouts. That means working those shoulders and arms. That means getting yourself a six pack (and I don’t mean of beer).

We all want to look our best during the warm days of summer, so here are 10 things you need to start doing in order to be #BeachBodyReady.

It’s that exercise we all know and few of us enjoy. While the mere thought of running can turn people away, we can’t deny the benefits it has to help you get #BeachBodyReady. Running will help improve your cardiovascular system so that you can workout longer. Running also helps build muscles in the legs and core, so really it’s like working out three parts of the body in one!

People wear tank tops and cutoffs for a reason. Muscular arms are a feature of a proper Beach Body. And When we say to workout your arms, we mean from fingertip through the shoulder. Forearms, biceps, triceps, and shoulders. Do multiple variations of the bicep curl by switching grips, changing weights, and changing the direction you curl up. Find a machine or grab some dumbbells for tricep extensions, or find a chair or bench and do as many dips as you can. For shoulders, shoulder flys and shoulder press are two of our favorites, but there are multiple exercises you can do.

When you are walking on the beach with your shirt off, you’re going to want a defined chest. The bench press and the push-up are the most well-known ways to work out your chest. The RAC, AFC, and Skyline all have multiple machines that work out your chest and plenty of free weights. Remember to always to have a spotter when increasing your weight on the bench press.

There’s a difference between dieting and eating right. We prefer you eat right as opposed to eating less. Your muscles need protein, but your stomach doesn’t need that extra fat you’re trying to cut. Beans, nuts, and cheese are all packed with protein and are a good substitute to a fatty meat product. Be sure to eat plenty of fruits and vegetables, too. A Beach Body should be muscular and lean, not only big all the way around.

The classic thought of being #BeachBodyReady is when you have a six-pack of abs. If you are going for the ultimate Beach Body that satisfies all critical areas, then you are going to have to work those abs. And I mean work them. It doesn’t have to be a daunting process, though. Add them into your other workouts in between sets or while you’re taking a break. Pretty soon you’ll get an entire ab workout in without even realizing it. From sit-ups to crunches, to leg raises, to planks, to Russian twists and more, get that six-pack ready for summer.

The first thing on this list was run. That is important (otherwise it wouldn’t be on this list) but it is not the only form of cardio you should be doing in order to be #BeachBodyReady. Running only works so many muscles and if we are being honest with ourselves, you won’t want to only run to get your cardio. Add on to your exercise list things like jumping jacks, plyometrics, or even play a game like basketball. You’ll get your heart rate up and your lungs working as if you were running, but you’ll also work other parts of the body as well.

Why be the only one that is getting #BeachBodyReady? Get your friends to join you so that you all can be ready for the summer. Not only will it be a fun way for all of you to hang out, but you’ll work harder, too. Having your friends around will cause you to challenge each other to work harder and serve as a reminder or motivator to finish the task at hand. Working out is often easier, more fun, and yields more results when it is done with friends.

This potentially goes hand in hand with getting your friends to join you. Striving toward your workout goals isn’t always easy. You need to find a way to continually stay motivated. Whether it be through motivational video, a motivational speaker, a reminder you set for yourself every day, or your friends motivating you, you’ll have to find that motivation day in and day out. If getting #BeachBodyReady were easy, everyone would do it.

While it helps to have a friend or a motivator by your side, it all comes down to you in the end. No matter how motivated you are or how much support you have, you still have to challenge yourself. A highly motivated person can do a workout that they are used to doing. The key is to challenge yourself with more weight, more reps, and harder workouts throughout the process of getting #BeachBodyReady.

Rest is often forgotten by those who work out to build muscle mass. Your muscles need rest in order to heal and rebuild. Take a break now and then. Make sure to get enough rest every night. Even the king of the jungle needs his sleep! Sleeping is just as important as exercising. Just don’t let the sleep stop you from working out!

We all want to feel confident with our shirts off. Follow these 10 steps and you will be, too.

Are you ready to get #BeachBodyReady?!?!

http://www.menshealth.co.uk/building-muscle/abs-workout/the-ultimate-beach-body-workout-498575

http://www.fitnessmagazine.com/workout/lose-weight/bikini-season/get-your-best-beach-body-ever-in-21-days/

By: Dan Ward

Take Me Out To The Ball Game

It’s that time of the year again. Opening Day has come and gone and a brand new season of MLB Baseball is here. The 162 game season is by far the longest of the four main sports in America. In order to fit all the games in, teams play basically every single day. If you are a big sports fan like me, you try to watch as many games as possible. This is sometimes a problem because baseball games usually take about three hours. How can I go to school, the gym, and watch baseball every day?

The solution is simple. Do you remember the NCAA March Madness Workout Challenge? Well, something similar can be done while watching baseball games.

Between every half inning, there are commercials while the teams switch positions and the pitcher warms up. This is at least two minutes of nothing happening. You can maximize this time by simply doing 10 push-ups and 10 sit-ups. That’s it. Get your workout in and watch as much baseball as you want by simply doing 10 push-ups and 10 sit-ups every half inning. Seems easy doesn’t it? Well, that’s because it is. It doesn’t take a lot to do 1 set of 10 pushups and 1 set of 10 sit ups. However, when you think about it, you’re not only doing one set. If you do this every half inning, you’ll end up doing 18 sets of push-ups and sit-ups. That’s 180 reps of each! That will put a strain on your muscles from the sheer numbers.

If 10 ends up being too difficult, start with 5 until you can work your way up. The key is to be diligent and do the exercises every half inning. It may not feel like much, but if you do it consistently and every time you watch a baseball game, you will see the results sooner than you think.

By: Dan Ward

Diary of a Fit Patriot: Exercising When You Can—Not Necessarily When You Want

By: Alison M. Hall

Many of us have a favorite time of day to exercise. For me, it’s early morning. I wasn’t always this way, but now I get my best workouts in when I start before sunrise, and I love teaching my 6:15am cycle class. I know others only can exercise at night. They use the energy from the day—positive or negative—to push themselves through. Still others love a good lunchtime workout. It resets them to get through the second half of the day. What happens when you can’t exercise at your favorite time of day? Do you skip the workout? Hopefully not. Hopefully you find a way to make another time of day work for you.

I’m sure you’ve heard the phrase “attitude is everything.” In this case, it really is. Try to adjust your attitude toward exercising at a different time of day. Be thankful you have any time to exercise and embrace the time you have. If you’re an evening exerciser but have to get up early to get the workout in, try to focus on your favorite type of exercise during that session. It’s easier to get up for something you like. If you don’t trust yourself to get up, recruit a friend to join you. If you only have an hour to squeeze in your workout (and shower and travel to and from the gym) at lunchtime, go for a shorter, higher intensity workout. It can be good to shake up your intensity anyways. If you’re like me and have no energy at the end of the day, but you only have time to exercise then, try a fitness class. The energy of the group will help keep you going through the end of class.

Sometimes none of the above is possible. For example, you hate leg day but leg day falls on a day you have to get up early and your friends all laugh when you ask them to get up at 5:30am to work out. Or your evening cycle class is full by the time you get there so you have to ride a bike in the cardio gallery on your own. Just try it once. You might hate it—you might even feel like it was your worst workout ever—but at least you did something good for yourself. If it doesn’t work, try something different next time. However, it just might work, you just might find you like something different, and you just might have a positive experience you never thought possible.

Diary of a Fit Patriot: Backpack, Backpack!

By: Alison M. Hall

Having a Dora the Explorer flashback? Dora carried that purple backpack everywhere, and it didn’t seem to hurt her back. But how about your backpack? According to the U.S. Consumer Product Safety Commission, at least 14,000 students suffered from injuries caused by backpack use in 2013. The American Chiropractic Association gives tips for safe backpack use.

Make sure your backpack fits you correctly. It should not be wider than your torso, and it should not hang more than 4 inches below your waistline. If your backpack hangs too low, it increases the weight on your shoulders and can cause you to lean forward when walking. Shoulder straps should be adjustable and set so your backpack is in the middle of your back.
Your backpack should have 2 wide padded shoulder straps. Unpadded straps can place pressure on your neck and shoulders. Wear your backpack on both shoulders. Please! Wearing it on one shoulder causes one shoulder to drop lower than the other. This can lead to neck and muscle spasms and lower back pain.
Choose a backpack with a padded back. It is more comfortable, and it helps keep any books or supplies from poking you in the back.
Your backpack should have multiple compartments. This way your contents are positioned most effectively. Try to place the heaviest items closer to your body, and place pointy items away from your back.
Ask yourself, “Do I really need this?” about anything heavy. If it fits your schedule, it’s worth it to make that extra trip to your car or dorm to switch out heavy books.

If you feel you do have back or postural damage from your backpack, try the following stretching and strengthening exercises.

Cat to cow: start on hands and knees. Pull your navel in and tip your pelvis first then round your back. Then drop your pelvis to slightly arch your back.
Neck stretch: Gently drop your left ear to your left shoulder while dropping your right shoulder away from your right ear. Hold 10-15 seconds then switch sides.
Strengthen your entire core. Your core is not just your abs—remember to strengthen your back too.

Follow these tips, and you can do your “We Did It” happy dance just like Dora. Or just have a healthy back. It’s really up to you.

References

ACA’s Backpack Safety Checklist, American Chiropractic Association, www.acatoday.org

Bad News About Backpacks, IDEA Fitness Journal, October 2015, Vol. 12, no. 9, p14

Diary of a Fit Patriot: Zumba®

By Alison M. Hall

Have you heard of the Zumba® program “Ditch the Workout, Join the Party”? Either at home or in group fitness class, Zumba®’s popularity continues to skyrocket. Mason Rec’s Zumba® classes continue to draw big numbers semester after semester. Have you tried it? If so, great! Keep coming! If not, why? Do you feel you have two left feet? Are rhythmically challenged? Will look silly? So what! Come anyways. I did, and I’ll admit, it was fun.

A little background on me: I can keep a beat. I’ve taught group fitness for more than 13 years and can do fancy step choreography. But I feel like I look very, very silly trying to do Zumba®. I may or may not look as silly as I think (I really don’t want to know), but I decided I needed get out of my comfort zone and give Zumba® a try. For me, the key is finding a spot where I can’t see myself in the mirror. You might do better at a spot where you can see yourself—just find what works for you. Wear comfortable workout clothes. You should be able to move freely. Ideally, you should wear workout shoes with lateral support—think cross trainers more than running shoes. If you have access to dance sneakers, they’re your best bet.

The great thing about Zumba® is you can be you. The instructor demonstrates the moves, but you make them your own. If you don’t want to pivot, you don’t. If you don’t want to shake your hips, you don’t. If you want to let loose, you can. If you want to jump around like crazy, you can. As long as you’re keeping it safe, it’s your choice how you interpret each move, and suddenly the hour does feel more like a party than a workout.

Diary of a Fit Patriot: Boot Camp

By Alison M. Hall

Boot Camp is one of Mason Recreation’s most popular classes. We have been offering it at 6:15 am for the past few years, and new this semester we are offering it at 2:30 and 5:30 pm. Boot Camp is for everyone! No matter your fitness level, the instructor will show you how to make each exercise appropriate for you. Several of our boot camp instructors offer descriptions of their classes:

Noki: Come join me at 6:15am for a fitness Boot Camp! It’s a combination of HIIT, strength training, and kickboxing! The music will pump you up and the energy is contagious! All skill levels are welcome–get ready for a great workout!

Jennifer: For my Boot Camp class I LOVE to do Circuits, it’s kind of my big thing that makes my classes ME. We team up in groups and complete different circuits around the room. Each station is a different challenging activity focusing on different muscle groups. The stations really get you out of your comfort zone and push you. Some of the stations are totally different from what you would usually do in a regular fitness class. We use things such as the battle ropes, weighted bars, and I’ll even bring in some scooters from time to time for ab exercises. My favorite thing about teaching my 6:15 am Boot Camp in particular is the community feel. You become a part of a dedicated group of people striving to improve themselves and start to feel a part of something bigger than yourself. You will be challenged, encouraged, and connected as we do fun plank races, sprints and other creative workout challenges together. It’s hard to get up that early at first, but once you do, you will feel amazing and there will be no looking back. If you are looking to really challenge yourself, I think our Boot Camp classes are the best place to be.

Jen S.: What better way to start the week than with a high intensity interval training class! Monday’s Boot Camp consists of 30 second to 1 minute drills that focus on agility, cardio enduranc,e and strength training. The constant change in movement challenges the body and mind and keeps class interesting as the drills are continuously changing.

Check Mason Recreation’s Boot Camp schedule online, and we’ll see you in class!

NCAA Tournament Workout Routines

Oh! George Mason! Are you kidding me?! It’s March Madness, baby!!!!!!!!!!!!!!!!!!!

We are down to the Final Four of the NCAA Tournament! Villanova! Oklahoma! North Carolina! Syracuse! Who will make it to the Championship game?! I can’t tell you, but I can tell you it’s going to be AWESOME, BABY!

The strength and endurance of the athletes are going to be challenged. It’s time for you to be challenged as well. There are only three more games in college basketball, so use this time to better yourself and your body with the March Madness Workout Challenge.

Take the challenge of working out while watching basketball. #fithappens

Action	Classic	Lower Body	Core
3 Point Shot Taken	5 Push-Ups (classic)	3 Squats (add 3 if “trifecta” is used)	10 Crunches
Slam Dunk	10 Sit-Ups	15 Calf Raises	8 Leg Raises
Foul is Called	5 Rows (use door or bed frame)	10 Lunges	8 Knee Tuck Crunches/Leg Pull-Ins
Jump Ball	5 Burpees	5 Burpees	5 Burpees
Turnover	10 Dips	10 Glute Bridges	10 Bicycle Kicks
Game goes to Commercial	60 Jumping Jacks	60 Jumping Jacks	60 Jumping Jacks
Referees go to the Monitor	20 Mountain Climbers	20 Mountain Climbers	20 Mountain Climbers
Close up of the Announcers	5 Push-ups (wide arm)	10 Side Lunges	8 Flutter Kicks
Buzzer-Beater Make	5 Shoulder Presses or 30 Second Handstand (using wall)	30 Second Chair Pose	20 Alternating Heel Touches (10 for each heel)
There’s an upset ANYWHERE in the Tournament	1 Minute Plank(per upset) (per upset)	1 Minute Wall Sit (per upset)	1 Minute of Russian Twists (per upset)

Are you up to the FINAL FOUR challenge?