I've been following your advice all semester and I'm looking really buff in time for the Naked Quad Run. I am, however, a little bit worried about the cold - and not in the way you might expect. I'm afraid of pulling a muscle or doing something to hurt myself. How can I make sure that I don't end up stranded on the quad in my birthday suit with a strained hammy?
- Mike Sparandara, absolutely loves being naked
Running in the Naked Quad Run should be looked at like any other athletic performance, meaning that warming up and stretching is essential. The cold weather makes it even more important that you properly prepare for the exercise. Cold muscles are tighter, and much more likely to become injured during sudden physical exertion. Here's what you should do to get ready.
First, do something to warm up your body - and I don't mean drink lots of alcohol so you don't feel the cold. Some jumping jacks or a few pushups will suffice. The warming-up process pumps warm blood to your muscles, heating them and preparing them for activity. Next is a stretch. Try to hit every muscle in your lower body before a run - hip flexor, quad, hamstring, glutes, calves and groin. Stretch each body part for 30 seconds or so before you move on to the next one. Only after a proper warm-up and a stretch should you commence your nighttime scamper across campus.
My final piece of advice doesn't deal with exercise, but rather with apparel. Many different accessories are popular during the run, but don't forget the most important one - a good pair of shoes. Make sure you have sneakers that fit you properly and have a decent grip on the ground. This will help you avoid a nasty spill. Good luck on your jog, and try to remember to treat your body well before you head out there.
With finals coming up, I often feel like I don't have time to go to the gym or even go to the dining hall for a healthy meal. Should I just admit to myself that I'm going to gain some weight or is there anything I can do to stay healthy and still have time to study?
- Almost everyone on campus
Finals are no excuse to sit on your ass and remain inactive. Just because you have lots of work to do, it doesn't mean you should neglect your fitness. Believe it or not, getting exercise can actually help with your studying. For one thing, it gives you a little bit of a respite from the stress of preparing for exams. Also, exercise will help you fall asleep easier and have a better quality of rest, again helping you with exams.
Now that we've decided that working out is crucial to your test preparation, let's talk about some alternative ways to get a workout in without the traditional cardio and weights at the gym. The physical education department is offering some free yoga and pilates classes during reading period. Look around campus for fliers advertising these workouts. It's a great way to stretch, strengthen and relax during finals period. Free massages are being offered in the campus center early next week. Massage therapy not only feels great, but also gets blood flowing to your muscles, improves athletic recovery time, and enhances immune function.
Try to take advantage of some of the free services being offered to students during finals time. Encourage your RA to try to schedule a Jumbo Workout. This is where a trainer comes to your dorm and takes you through some type of stretching and strengthening workout without having to venture out into the cold. Make sure not to use finals as an excuse not to get exercise, but instead try to use your exercise as a way to help exam performance.
