Student-athletes may be under more pressure than just the average college student. Student-athletes are expected to perform well in the classroom, and to perform for their coaches and teammates when it’s game time. Unfortunately, for some student-athletes, this stress is not always handled in the right way. Research shows that athletes tend to overestimate the amount of alcohol that their teammates and friends consume (Martens, Page, Mowry, Dmann, Taylor, & Cimini, 2006). It is proven that athletes often have larger groups of friends than non-athletes which may account for part of the misconception, but it also puts athletes at greater risk for binge drinking behavior (Nelson & Wechsler, 2000). College athletes report a higher rate of binge drinking (57%) than their non-athlete counterparts (48%) (Nelson & Wechsler, 2000).
Consuming 5 or more drinks in one night can affect the brain and body for up to 3 days after consumption, interfering with the athlete’s ability to learn new plays and strategies. Athletes’ use of alcohol has no direct benefit to their body or training because the high calories in alcohol cannot be converted into energy for the body (Firth & Manzo, 2004). So when athletes of any kind are feeling stressed with school, practice, traveling, and competition, they shouldn’t turn to alcohol as a way to relax. It only will put you more behind.
Monday, February 18th
This activity was normally supposed to be completed on President’s Day, the day there was no class, but even if we would have had class it would have been cancelled. This was the day of one of the huge storms we have had in ND, but that wasn’t about to stop me from working out; however, the Wellness Center had to close. Since the Wellness Center was closed, I was able to complete this challenge the next day. I normally lift weights with a friend every morning at about 6:45am, but that day I told her that we were going to use the new Circuit Deck instead. Neither of us had used the Circuit Deck yet so we were really curious about it. Early in the morning is a great time to work out, I recommend it because no one is there. My friend and I had the Circuit deck completely to ourselves, so that was really nice. I have only done an ab circuit once before when I worked out with a friend at Planet Fitness, but I have never done a full body circuit like this one. I definitely liked it alot because it kept you moving. One of my biggest problems is that I take too long of a time resting between different exercises and then I end up spending too long of a time at the gym. Sometimes I have to skip some of the exercises I want to do just because I don’t have enough time. The new Circuit Deck gets rid of the problem with the timer it has. I also like this new Circuit Deck because it gives people a different place to do weights, but in a more secluded area.
Its finally time! We are nearing completion of the new Wellness Center Circuit Deck and it is set to be open on Tuesday January 15th at 4:30 PM! Seeing the transition from the lounge space that it was to now a functional 30 minute strength training circuit workout has been amazing. The space features 10 new pieces of strength equipment, a red & green timing light, new flooring, walls, a few pieces of cardio equipment and eventually a video running showing how each machine works. It was created to give people a quick 30 minute workout with some privacy as well.
How the circuit will work is – you can join in at any time – when the light is red just grab an empty machine and adjust it to fit you. When the light turns green you will perform the exercise that the machine is designed for which will run for 1 minute. When the light turns red, you will have 30 seconds to move to the next machine in the rotation and repeat the process moving through each machine – using them each 2-3 times. Fitness staff will be available 3-8pm in the first few weeks to help those who might need a little guidance with how to operate the circuit. This will give you a quick, easy 30 minute workout – so you can get IN, get OUT, and get on your way!
Maintain Don’t Gain this holiday season!
Most Americans gain around a pound of weight every year during the holidays, which doesn’t seem like much, but studies show that the one pound gained during this time of year isn’t lost throughout the rest of the year. Overtime, the yearly one pound addition to body weight can have some serious effects on our health- hypertension, diabetes, etc. Maintain Don’t Gain is an awareness project, hopefully getting people to think about the decisions they make during this time of year, specifically about what they eat and their activity levels. It’s easier to prevent weight gain than it is to lose the pounds later.
No Wellness Center-No Problem
Exercise should still be considered a priority. Not only is it important to maintain activity levels but it can also help deal with any stress that goes along with the holidays. If you keep active over the break it will be easier to get back into your normal routine once you return.
Shoveling snow, outdoor winter activities, indoor body weight workouts
Winter Running/Walking Tips:
- Wear multiple layers, with the first layer being a synthetic material, such as polypropylene, which will helps wick away sweat/moisture. Stay away from cotton because it holds in moisture and will keep you wet.
- Protect your hands and feet with gloves and thick socks.
- Cover your head. About 40% of your body heat is lost from your head, and wearing a hat will help prevent heat loss so your circulatory system will have more heat to distribute to the rest of the body.
- Start your run into the wind, than it will be at your back at the end of the workout, when you’re sweaty.
- If the temperature is at or below zero, stick with an indoor activity.
Holiday Meal Time
Think small. Enjoy the food, but keep the portions under control.
Take breaks. Try not to rush through your whole plate of food, so you can better gauge when you’re full. It can take up to 20 minutes for your stomach to signal the brain that it’s full.
Be mindful of alcohol intake. Alcohol contains useless calories that change your blood sugar levels and, in the short term, can increase hunger levels and cause unnecessary snacking.
Why It’s Important to Track Your Activities
Keeps you honest.
You can see results and progress-good and bad.
Keep track of activities you enjoy or don’t enjoy.
To get registered for the challenge – head to the Healthy UND webpage , stop by the Fitness Desk at the Wellness Center or the Healthy & Wellness Hub in the Union! Stay on track this holiday season!
The activity was to go to lap swimming at the Hyslop between 11 a.m. and 2 p.m. During my freshman year, I remember going to the Hyslop during open swim at nights as a way to stay in shape and for something to do. I thought this would be a good opportunity to get back into swimming. I had a break between 11 and noon so I thought this would be a great time to go. I started out strong, but soon remembered how hard/tiring swimming is. I swam for about 20 minutes and I was dead. The best part about being done after swimming was going into the sauna. It felt amazing after the swim. I think I will start to swim during open swim/lap swimming more now that I know it is available during the lunch hour and at night.
One of the challenges for today was to visit the UND Wellness Center and do 30 minutes of cardio activity such as: Walk the track, use the cardio equipment, or play pick-up ball with a friend. First of all I want to say that I LOVE WORKING OUT! Doing something for my physical wellness is not something new to me. I am from a small town in ND, but we do have a gym so over the summer I pay for the three months and workout about 5-6 times a week. Sometimes I switch it up and work out outside. Anyways, when I was at the Wellness Center I ran two miles on the treadmill and then went downstairs to lift weights, in which I worked on my legs and abs. At the end of my work out I felt great and rejuvenated. The next day I was definitely a little sore. I don’t know how some people can go their whole lives without doing some type of workout. It just makes you feel so much better.