Wellness: A Step by Step Guide

Kristen Dick, Staff Writer
October 29, 2013
Filed under Arts & Style

Excuses for not having the time to work out are something we hear all too often. For example, “I have way too much homework!” or “I have to study for this test” are excuses we all use for not working out. The truth is, those excuses don’t hold up because there is always time to work out.

A warm-up before a workout is important because if you rush into a workout, that can lead to injuries. The cool-down is equally important because it lets your heart rate go back to normal. It is good to follow these guidelines, but don’t do the same exercises every day. If you do the same exercise every day, you aren’t allowing your body to recover in those specific muscle groups. Therefore, you are putting yourself at higher risk of injury.

15-minute workout:
Warm up for 5 minutes, such as running or walking on a track.
Conditioning: 2 minutes of push-ups, 2 minutes of sit-ups, and 2 minutes of jumping rope
Cool down for 4 minutes

30-minute workout:
Warm up for 5 minutes, such as running or walking on a track.
Conditioning: 20 minutes of aerobic exercise, such as running on the treadmill
Cool down for 5 minutes

1-hour workout:
Warm up for 5 minutes
Conditioning: Stretch and do three exercises such as bench press, leg press, and ab curls for 45 minutes.
Cool down for 5 minutes
Stretch for 5 minutes

It is also important to maintain a healthy diet and stay hydrated to see any results. Next time you try to make any excuses, remember that working out is a great way to relieve stress. So take a break from that paper or studying for Spanish and go hit the gym!


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