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• When using cardiovascular equipment, always add some resistance/increase the level until it feels as if you have some resistance. This is called a “push point” and is the most minimal level of resistance you should have on a cardio machine. Exercising below the push point is not recommended as there is not enough load placed on the muscles to maximize caloric burn or stress the muscles. This means little to no adaptation will take place.

• Stand tall. This may seem silly, but posture is very important and beneficial. Standing tall recruits more muscles from the core, elongates the spine, allows air to easily enter and exit the body, and assists in decompressing the organs.

• Exercising with a buddy can keep you motivated and help you stay on track. It makes it more difficult to cancel a workout because you don’t feel like doing it. An exercise buddy can also make a workout more fun.

• Use social media. Publically announcing your goals, progress, and success can help keep you accountable.

• Consider rewarding yourself for your accomplishments.This will help motivate you along the way. Perhaps the reward is to buy a new workout outfit or shoes, athletic clothes or concert tickets.

• Logging your day-to-day activity and food consumption is a great way to accomplish your goals. Not only does it hold you accountable, but it also gives you visual representations (charts and graphs) of your progress or lack thereof. All of the sites listed below have apps for your smart phone. The apps also include a barcode scanner that makes it even easier to input the nutrition information for the food you consume.

Free Tracking Resources:
– https://www.loseit.com
– http://www.myfitnesspal.com
– http://www.fitday.com

Recommended Equipment

• Water Bottle: Hydration is essential to any workout. A good rule of thumb is to drink BEFORE you are thirsty. If you are feeling thirsty, you are already dehydrated. Drink water throughout the day and prior to your workout to prevent dehydration. It is highly encouraged to drink water at any point throughout the workout.

• Towel: A towel can be very helpful to wipe off your sweat while exercising.

• Footwear: This will depend on the type of exercise you participate in. If you are doing something that requires a lot of side-to-side movement or directional changes such as basketball, it may be beneficial to wear a shoe with ankle support. A walking or running shoe will be important if that is your chosen mode of conditioning.

• Clothing: Select a workout outfit made of moisture-wicking fabrics. Consider wearing shorts, pants, or capris that are comfortable and appropriate for your chosen mode of exercise. If you choose to bike, investing in a pair of biking shorts would be a good idea. Again, the more comfortable you are, the more likely you are to continue training and reach your goal.

Sneak physical activity into your daily routine. Park farther away at the grocery store. Walk to class instead of taking the bus. Make an effort to walk the stairs instead of using the elevator or escalator. Meet friends for coffee and go for a walk instead of sitting in the coffee shop. Remember physical activity adds up over time. When working out in the Ramsey Student Center, always use a disinfectant wipe (found in canisters around the gym) to wipe down the equipment.