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Improving Flexibility

 10/25/21 It's really important to stretch your muscles and improve your range of motion at the joints because it will help you move more efficiently with your daily activities and will be highly beneficial to you in your elder years because one of the factors that influence flexibility is age. Stretching involves Dynamic and Static stretching. Dynamic stretching involves movement while Static stretching involves holding the stretch in place. Dynamic stretching is to be done before exercising because it helps loosen up your muscles for your activity. Static stretching is to be completed after exercise because muscles that are warmed up will be more elastic than cold muscles. This provides a greater opportunity for stretching the muscle and preventing injury while stretching. There are certain stretches that one must avoid. These include the Standing Toe Touch because it may strain your lower back, the Hurlder stretch because it "may put strain in the bent knee," Overround...
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Aerobic Exercise Recommendations

 10/24/21 The American College of Sports Medicine (ACSM) recommends 150-300 minutes per week of moderate-intensity aerobic exercise or 75-150 minutes per week of aerobic exercise. To determine your level of intensity, subtract your age by 220. The answer is your maximal heart rate. Once that is complete, multiply your maximal heart rate by 85% if you wish to proceed with vigorous-intensity exercise and 70% for moderate-intensity exercise. Your answer is the minimal heart rate you want to reach to achieve that level of intensity while exercising. However, be sure to not surpass your maximal heart rate as this is bad for your heart health and can actually decrease muscle mass. In case anyone is curious, light-intensity exercise would be your maximal heart rate multiplied by 60%, and very light would be 55%. A good rule of thumb to keep in mind is that every minute of vigorous-intensity exercise equals two minutes of moderate-intensity exercise. So, an hour of moderate-intensity exerc...
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Ropes Courses

 10/21/20     If you have not checked out either of the two ropes courses on campus, I strongly suggest you to do so. I wouldn't have even known about them had it not been for a fieldwork requirement in my Administration and Management of Physical Activity class. Each course consists of a High-Ropes portion. One has a rock wall and the other has a zip line.      I learned a lot throughout this experience such as how to monitor, orchestrate, and instruct a group belay; the different types of equipment involved such as safety rollers, transfer ropes, and lobster claws; how to properly transfer participants from different tethers and ropes so that they are always safely connected to the course; and how to properly lower participants from the zip line.     There is definitely a huge responsibility on your shoulders when working these ropes courses. You constantly have to be alert and aware that you are transferring and connecting participants properly...
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Healthy Sleeping Habits

10/19/21     The average adult should get at least 7 hours of sleep a night. However, 8-10 hours is optimal. Some helpful tips for sleeping well are to wind down before bed, gradually adjust the time you try to fall asleep if you are trying to fall asleep at a different time of night, and try your best to be consistent with the times you fall asleep and wake up each day. For example, you will not be able to catch up on sleep during the weekend if you deprive yourself of sleep during the week. Also, some helpful tips for winding down before bedtime are " turning off electronic devices, turning down lights, and doing calming activities (like taking a warm bath, reading, and relaxation) that will help your body get sleepy." It's important to take these sleeping tips into consideration because poor sleep can lead to issues such as "diabetes, depression, heart problems, high blood pressure, lowered immunity, and obesity." Cleveland Clinic. (2021, February 25). How mu...
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