The Hidden Benefits of Exercise

Did you hear about all the ways that exercising benefits you and your life?

I know before I talked about how it helps you sleep, and I know you already know that exercising is good for you, but why? I love learning interesting facts like these, especially when I'm in my rut of no-motivation as the cold weather approaches. These are thanks to Fitness Magazine. Here are your words & facts of inspiration to get a move on, enjoy!

*As little as 30 minutes of cardio 3-5 days a week will add SIX YEARS to your life!*


INSTANT BENEFITS
As you work out:

• Your lungs are getting stronger
• Your motivation is at its peak (endorphins make you feel psyched and energized!)
• You're fighting flab

Within one hour of exercise:

• You're protecting yourself against colds, flu...BEING SICK! *Every sweat session you do can help strengthen your immune function for about 24 hours!*
• You're feeling zen (apparently, the feeling that you get is "Stress? What stress?")
• Fit Tip: Do intervals! *Women who did interval training in a recent study had a bigger boost in mood immediately following their workout than those who worked out at a steady pace*
• You're blasting calories, even when you're resting
• Fit Tip: Strength train at least twice a week so you will turbo charge your metabolism so you'll continue to burn calories for up to 38 hours
• *Immediate food fix for after you work out and you feel light-headed or even nauseated: a banana, half a bagel or any high-carb food will refuel you.*

POST-WORKOUT BENEFITS
Within one day of exercise:

• You're adding lean muscle
• Your heart is healthier
• You're a quick study (You're super alert and focused post-exercise. Hel-lo finals!)
• Fit Tip: *After a workout is the perfect time to memorize a speech or tackle a tough project!*

Within one week of regular exercise:

• Your risk of diabetes goes down
• You're slimmer (duh)

LONG TERM BENEFITS:

• You're getting stronger
• Fit Tip: Once you can do 15 reps a set, switch to a weight that's 2 pounds heavier and go back to 10 reps. Then work your way back up to 15 again and repeat the process.
• You're blasting belly fat. *After 4 weeks of regular workouts, your body is ditching flab and gaining muscle! Overweight people who took part in a 4 week program in an Australian study reduced ab flat by 12%!*
• *To trim your tummy, do fewer crunches and more planks*
• You've got more brainpower

WIthin one year of regular exercise:

• Working out is way easier (your endurance can more than double in one year!)
• Your heart rate is lower (your heart is pumping more efficiently)
• You're a fat-melting machine (woah)
• You've cut your cancer risk
• You're adding years to your life!
• You feel fantastic :)

See you at the gym!


Now ya heard, spread the word.

What's Happening This Week at JMU

Did you hear what's happening this week at JMU? (10/25-10/31)

Mark your calendars! University Program Board (UPB) is sponsoring two huge events this week, one being the B.o.B concert this Thursday, 10/28, and the other being OctoberFest (co-sponsored by SafeRides) this Friday, 10/29. Other events are outlined below :) Enjoy & have a great week everybody!

Monday 10/25: Tonight there's an Internship Panel hosted by Alpha Kappa Psi at 6pm in HHS 1301. Basically people who have been interns before are going to talk about their experiences and be there for you to ask questions.

Tuesday 10/26: LGBTA is having an open house from 11-2pm in Warren 403...meet volunteers, check out the resource room and enjoy snacks!

Wednesday 10/27:

• F to eMbody will be in Memorial at 7pm for free. Confused on what this is? The link above directs you to their website. The group travels to different schools and "brings Trans art and visibility to college campuses through performance and customized workshops." They sound pretty legit too: They've performed with notable artists...The gossip, Ani Difranco, the Indigo Girls, John Cameron Mitchell and Poets from HBO's Def Poetry Jam. Intrigued? Check it out! 
• aKDPhi Male Date Auction, TDU from 7-10pm They're auctioning off the charming brothers of Lambda Chi Alpha...come buy your eye candy! (pictures of the auction boys are on the Facebook page)

Thursday 10/28:

B.oB concert! Unfortunately, if you didn't get a ticket yet, the closest you'll be getting to this is listening from your iPod outside of Wilson. Yup-it's sold out people!! But for all of those who have a ticket, have a blast! :) This concert is part of the Wilson concert series, the first performer was Cartel in September, and our next is Sara Bareilles (Tickets on sale 8am Fri, Nov 5, concert is Dec 2)




Friday 10/29: 

• Supersmash Brother N64 tournament in TDU or Festival Conference Room 6/7 from 4-9pm. 
• Movie Night in Warren 403 at 6pm, continuing the transgender theme: watching the TransGeneration Documentary series every Friday until November
• Octoberfest is hosted by SafeRides and UPB! Go to Festival Lawn from 9-11pm because they're having a Haunted Village, a bunch of games & activities (including a Haunted SafeRide ;), pumpkin painting & cookie decorating), our lovely a cappella groups, dance groups and a costume contest to win an iPod touch! Basically it's going to be baller.
• New & Improv'd Late Night Show at TDU 10pm-12am. Go watch our improv group! 
• Trick or Treat on the Row: you'll see a bunch of adorable kids running around greek row mid-day in awesome costumes. 

Saturday 10/30: 

• Phi Sigma Pi's 9th Annual Frosty 5k at 9:30am. Register that morning at the lower level of Festival and support research for Multiple Sclerosis...food and prizes after the race!
• Nightmare at UREC: UREC's hosting a dance with a DJ, costume contest and inflatables. I'd definitely go for the inflatables. 10pm-2am

Sunday 10/31:

Happy Halloween! JMU Steel Drum Band is having a Halloween Concert at the Forbes Center at 3pm, $4. Apparently they're having the scariest music you can think of...that might be a challenge for you to go and decide for yourself. The last bit of motivation: best costumes get prizes!












Now ya heard, spread the word.

Working Out Helps You Sleep!

Did you hear that you will probably get a better night's sleep if you workout?

Exercising during the day takes away from the tossing and turning in bed at night, according to MSNBC.

Most people claim that they don't work out on a regular basis because they are too tired. Ironically, it's probably because they are not exercising that they are tired in the first place.

A study at Northwestern University studied 23 adults (women, 55 years and older) who had difficulty falling or staying asleep. The lead researcher, Dr. Phyllis Zee, said that most of the poor sleepers became good sleepers after 16 weeks on an aerobics training program. The program included either exercising on a treadmill or stationary bicycle, and average sleep quality improved.

Studies such as these are making doctors look aerobic exercise as a treatment for insomnia.

Zee's study also noted that the improved sleepers also reported, "better moods, fewer depressive symptoms and enhanced vitality. Vitality is everything. It's how somebody feels, how alert."

Best times to work out and why:

• Late afternoon/early evening
• Most direct effect on getting a good night's sleep
• Raises your body temperature above normal a few hours before bed, allowing it to start falling just as you're getting ready for bed. This decrease acts as a trigger that helps you ease into sleep. *Don't exercise up to 3 hours before you go to bed! i.e. going to bed at 11pm, exercise before 8pm*
• Morning exercise 
• Relieves stress and improve mood (which, indirectly improve sleep)
• To get a more direct sleep-promoting benefit from morning exercise, expose yourself to outdoor light. Being exposed to natural light in the morning (whether you're exercising or not) can improve your sleep at night by reinforcing your body's sleep-wake cycle

Some tips for pre-bed time:

• No caffeine! (obviously...)
• No TV or video games
• If you're reading before you go to sleep...do it somewhere else, and then move to your bed when you are tired
• Don't exercise up to 3 hours before you go to bed

JMU UREC GROUP FITNESS

JMU's URec offers tons of group exercise classes and even more facilities and activities for working out. If you have never been there...go. If you want to force yourself to get into a habit, sign up for the group classes! You have 24 hours before the actual class to sign up online, and if you sign up and decide not to attend more than 3 times, you can't sign up anymore for the semester. That's probably the most forceful way to get you to go to the gym, but when it really comes down to it, getting into the habit is all up to you.

Read more about tips and benefits for sleeping and exercising here.