Play your way to a fit lifestyle

In today’s world of exercise, the hardest category to meet recommendations in has got to be the “aerobic activity” category.  To reach a high level of cardiorespiratory fitness most people think that you have to walk briskly or do a slow jog for a prolonged period of time.  This misunderstanding could very well be a reason individuals don’t reach the American College of Sports Medicine’s (ACSM) recommendations of 150-300 total minutes of aerobic activity per week.  So is there a secret to making these numbers attainable?  Sure!  The secret is to make these exercise bouts enjoyable and make them fit into your specific lifestyle!  Yes, the answer is to play more. . .  read more

Machine vs. Free Weight Resistance Training

So you are looking to find the right workout plan to get your body summer ready. Whether we are interested in bulking up or getting toned, many of us face the question of whether free-weights or machine weights are a better choice. There are pros and cons to both, but neither hinders fitness, unless used wrong or beyond one’s ability.

Free weights are any object or device that can be moved freely in a 3-dimentional space. These “free-weights” include dumbbells, resistance bands, medicine balls, and body weight exercises. Machine weights are stationary equipment that uses “simple machines” such as pulleys and levers to generate a resistance for strength training. A leg press among the numerous machines is a perfect example of a machine weight. . . .  read more

CODI 2013 Dates and Costs Announced

The 2013 Central Oklahoma Debate Institute will be held July 20th-July 27th on the UCO campus.


Application Received Before June 1:

Cost of Institute: $300

Cost of Housing: $200

Application Received After June 1:

Cost of Institute: $350

Cost of Housing: :$225

Using a Heart Rate Monitor to Burn Fat in 8 Steps

Most people believe the harder you exercise the more fat you will burn but the truth is you burn fat more effectively while exercising at medium intensity. Medium intensity is about 80 percent of your maximal heart rate. This is important because energy used from fat is less likely to be replaced.  When glycogen from sugar is used as a fuel source your insulin level drops and you become hungry and are driven to replace those calories.  That is why you often hear people say things like, “I exercised for weeks and did not lose a single pound of fat.”  These people probably exercised too hard! Here are 8 steps to exercise with a heart rate monitor. . . .  read more

An 8-minute Abdominal Workout

Fitness professionals use the acronym FITT to plan workouts. Here is a quick abdominal workout planned using FITT.

  • F(frequency): 3 times per week
  • I(intensity): Each exercise should be performed at maximal effort.
  • T(time): 8 minutes total: 4 exercises each performed 1 time for 2 minutes without stopping! If two minutes is too difficult, start by performing each exercise for as long as you can and build up to 2 minutes over the course of a couple weeks.
  • T(type): Toning/strength training

Exercise routine:

1. Partial curl up: Lying on back knees flexed as seen in the picture. Arms are extended and rested on the thighs. Curl up until the shoulders come up off of the ground and then go back down. Repeat for 2 straight minutes. Target: Upper abs . . .  read more

Snack Your Way to Good Nutrition!

In today’s world of fast food restaurants and dollar menu items it can be nearly impossible to make good nutritional choices.  With a few of these “dollar menu” items, an individual can almost reach half of the daily recommended caloric intake of 2,000 calories.  So what is the answer to break free of the ease of fast food and start feeding your body so that it is no longer nutritionally starving?  The answer is to snack your heart out!  The key to making this work is to simply snack on healthy, high-nutrition snacks. . . .  read more

Benefits of Physical Activity

Why is physical activity important? In today’s superficial society looks are everything. It seems that everyone is desperate to be tan and toned and will go to extremes to get there. However being physically fit and active is more than meets the eye. There are numerous mental and physical benefits to being physical active.

-Increased Energy
When you are involved in physical activity and are making your body do more than pick up the remote, blood vessels to your muscles dilate causing an increase in oxygen and blood flow. At the same time, your metabolic rate is increased which gives you a feeling of increased energy. The good thing about this is that it is not just a momentary burst of energy during your workout but lasts well after your workout.  . . .  read more