Pulse: Save a life, More weights, Ask the Doc
Fitness U
Maddie Burke, Duke University student and personal trainer, shares some ideas for staying fit in the great outdoors.
Hey y'all. My names Maddie Burke. I'm a junior at Duke University and I'm also a certified personal trainer. Today, I'm gonna show you all an outdoor workout so you can stay fit during those summer months. The first thing we're gonna do is start with the standard pushup. Do ten of these. Then bring your hands close together and do ten more. Finally, put one hand behind the other and start doing ten pushups. This is called the staggered pushup position. Then switch hands and finish it off with ten more. Next, we're gonna get our legs working with the standard body weight squat. Go ahead and sit back really low, making sure that your legs make a ninety degree angle with the floor. And make sure that your knees don't fall in front of your toes. We're gonna be doing ten of these. Next we have the split lunge. Again, you're going to be dipping down pretty low with your knee almost touching the floor. Then return back to your original position. When you're done, switch legs, and start on the other side. We're gonna be doing ten on each leg. This next exercise will really work your hamstring. With a straight back, lean forward as if you're going to touch your toes and extend you back leg. When you're done, switch sides and do the other leg. We're gonna be doing each leg ten times. Try to maintain good balance and good posture. Finally, we're gonna add in some abs. This ones called the frog crunch. Go ahead and extend your full body while bringing your arms and your legs in. Do this ten times. Our next exercise is the plank. Start with your back straight and your butt low. Then lift one leg up to make it more difficult. Hold this leg for thirty seconds. When you're done, go ahead and switch legs and then hold your second leg for thirty seconds as well, giving you a total of one minute. So there you have it. We're gonna do the whole thing three times.
Students from across the country tell how they stay fit outdoors during the summer.
I started running last year. In the beginning, I was making poor time and could not really go the distance. However, I would run a specific route, and when I had to walk it, I would, but then I would continue to run after some rest. My goal was to run the distance that I had planned without walking. When I was comfortable
with that I would extend the route. I was able to go from a mile a day to 9 to 13 miles a day. By the end of the summer, I hope I am in good enough shape to run my first full marathon.
�Evan, University of Minnesota-Twin Cities
On my campus, we have a rock-climbing wall that offers free climbs on certain days. This is a great opportunity to get exercise out of your normal routine. Also, hiking in the summer and going on bike rides are great ways to get exercise. Catching up with friends while riding bikes on the beach is also one of my favorite activities.
�Donna, California Polytechnic State University, San Luis Obispo
So many hiking trails around Ithaca are great for a good workout. You can pack a lunch and take a dip in the natural pools. Plus, you get lots of Vitamin D from being outside instead of working out indoors in a gym.
�Carrie, Cornell University, Ithaca, New York
I get a few friends together, and we can easily go on a 20- to 30-mile stroll around the city.
�Doug, Ohio State University, Columbus
Biking is a really good way to stay fit and burn a lot of calories. I bike for at least an hour every other day on different types of terrain�grass, sand, and hills.
�Kylie, University of Alabama, Tuscaloosa
I love playing tennis in the summer. Going to the courts with a few friends and just hitting the ball around for an hour or so can really get your heart rate up and
a good sweat going.
�Mike, University of Oklahoma, Norman
I whitewater kayak. It's a blast and a great sport. Some practice is required in a safe place, like a pool, before undertaking this sport.
�Michelle, University of Maine, Farmington
Since I live near the ocean, I try to bodysurf daily for at least an hour.
�Sam, Cal State, San Marcos
Swimming is one of the best things you can do for your body, and in the summer, it's the perfect social activity as well.
�Anya, Brandeis University, Waltham, Massachusetts
Ask the Doc
Dr. P. Davis Smith, medical director at Wesleyan University�s Davison
Health Center, answers questions submitted by our readers.
Q: What are the side effects of caffeine addiction and what are the long term effects of caffeine on our body and brain?
A: Upwards of 90% of all adults in the world consume some kind of caffeine each day. It is used primarily as a stimulant, but also as a social ritual.
Is caffeine addictive?
In medical parlance, addiction implies a craving leading to ongoing use despite adverse medical and social impacts of continued use. Caffeine certainly may cause physical dependence, a condition characterized by the presence of withdrawal symptoms. Most people who use caffeine regularly become symptomatic if they stop use abruptly. The symptoms may include headache, fatigue, bad mood, diminished concentration, and irritability. Some users of caffeine may also experience psychological dependence, manifested by a sense of need for the substance either for its effects or to avoid withdrawal. Addiction proper seems to be rare, partially because people do not tend to develop tolerance. Overall, few lives seem to have been ruined by caffeine, which is not to say that overuse or abrupt cessation of use cannot be quite uncomfortable.
What are the long-term effects of caffeine on the brain and body?
Caffeine is most often consumed as coffee or tea. These beverages contain a number of compounds in addition to caffeine, not all of which are well understood. As most students who utilize coffee, tea, energy drinks, and/or caffeinated soft drinks would attest, the principle effect of caffeine is an increase in alertness, energy, and ability to concentrate. However, some medical experts suggest that these benefits are actually attributable to reversal of the adverse effects of caffeine withdrawal. So, utilizing caffeine to enhance alertness may lead to peaks and valleys in concentration and energy level.
Also, depending on how much sugar and half and half you use, a cup of coffee could pack a significant caloric punch. This is especially true of many coffee shop specialty drinks.
Short-term adverse effects of caffeine use include over-stimulation, anxiety, and insomnia. Heavy coffee consumption might trigger abnormal heart rhythms or coronary events in susceptible individuals. Some long-term benefits of caffeine consumption have been identified, including reduced risk of Parkinson�s disease, Alzheimer�s disease, and gout. High coffee intake may lead to lower bone mineral density while tea consumption has been associated with higher bone density scores. Other long-term impacts include discoloration of the teeth. Finally, most studies show that coffee consumption is associated with longer life. On balance, research provides no definitive opinion for or against moderate use of caffeine. Addiction per se is probably not a risk, but effects of withdrawal are well documented and may cause significant discomfort.
From my perspective, a well-made cup of tea shared with friends or a good book is one of life�s great joys.
Quick Tips: few reps, heavier weights
This spring, The New York Times Health section reported that if you�re lifting weights to tone up and slim down, you may get better results from lifting challenging weights and doing fewer reps than by lifting lighter weights repeatedly.
Thank-You Notes May Make You Happy
While it�s courteous to send thank-you notes (to those who interview you for a job, for example), you might think of it as just a tedious chore. But this act of gratitude may have an added bonus of improving your mental state. A study out of Kent State University in Ohio found that students who write thank-you letters feel happier. Survey participants completed a questionnaire to gauge their happiness after writing a thank-you letter. Researcher Steven Toepfer says that the more students wrote, the better they felt.
Learn How to Save a Life
If you�re with someone whose heart stops beating or who stops breathing, you may be able to save his or her life if you know the basics of cardiopulmonary resuscitation (CPR). �Hands only� CPR uses chest compressions to keep blood circulating until emergency help arrives. Rescue breathing helps get oxygen to the lungs for a person who has stopped breathing.
To learn the basics from the NIH's Medline Plus website, click here:
To access the Hands-Only CPR guide from the American Heart Association, click here:
Burning Calories Without the Exercise? That�s NEAT
Non-Exercise Activity Thermogenesis (NEAT) is a new term that scientists are using to describe fat-burning (thermogenesis) that occurs during non-exercise activities. According to Dr. James Levine at the Mayo Clinic in Rochester, Minnesota, the more NEAT activities you can incorporate in your day, the more calories you will burn. Pacing while you�re on the phone, taking the stairs instead of the elevator, and fidgeting can all lead to better health. And don�t sit too much. �As soon as you stand up, you get healthier,� says Levine.
Wellness Calendar � June 2010
You may find your campus observing some of the following national wellness events this month.
National Headache Awareness Week | 6-12
National Men�s Health Week | 14-20