Torrin Nelson – Marketing Manager
Cardio exercises are all about getting that heart rate up and consistently pumping in order to lose weight, burn fat, and improve overall health. Cardio exercise is very important for fitness, and fortunately, the possibilities are almost endless when it comes to getting a great cardio workout. Cardio workouts can take place indoors or outdoors, and because it is summer, why not take those cardio workouts outdoors? Cardio workouts do not only have to include jogging/running, but below are a few ideas for some fun summer cardio workouts.
1. Double Dutch / Jumping Rope
Take it back to childhood and find some friends to Double Dutch with you. Double Dutch takes some skill, so be patient and just make it fun while challenging yourself. If you are by yourself, grab a jump rope and try to find some new and challenging moves and jumps that you have never attempted before. You may surprise yourself. Jumping rope will get your heart rate up quickly and keep you on your toes, literally.
2. Biking Along a Trail
Biking can be very relaxing, especially if you find a great trail with some beautiful scenery. Local parks are a great place to get started because most of them have some sort of walking and/or biking trail. Keep those legs moving, and your heart … Read More

McKayla Dyk – Marketing Employee
As the weather starts to warm up you’re probably trying to integrate outdoor activities into your workouts again. You could swim or bike, but these activities require equipment and facilities. You might not always have access to a swimming pool or a bike.
But you can run.
A great goal for a first-time runner is completing a 5k. Although running a 5k requires no equipment, it still requires training. Running with improper form can cause pain and muscle damage. To avoid injury and overexertion, follow these tips as you train before running your first 5k:
1. Give yourself time to improve: You won’t be ready to run a 5k right away. Give yourself some time train. Try a couple months of training before running your first official race. The more time you give yourself to improve, the more prepared you will feel when race day arrives.
2. Set a goal: Goals are motivating. They give you something to reach for. As you plan your 5k training, your goal may be to simply complete the race. Or you may want to run it within 45 minutes. Whatever you choose, create mini goals in your training that will help you reach your ultimate goal.
3. Interval train: When you start out, don’t run the entire time. Warm up with a brisk … Read More

Tim McLaughlin – Marketing Intern and Montview Student Union: Member Services
It’s no secret that bouldering can be tremendously beneficial to the human body in terms of health and stamina.
Bouldering involves climbing on boulders, which are usually up to 35 feet high, without the use of any ropes or harnesses. Crash pads – foam pads that are typically 4 inches thick – are placed at the bottom of the boulder in case the climber falls. Spotters are also positioned at the bottom of the boulder to help break the climber’s fall. Bouldering is the most powerful and dynamic type of rock climbing, which can make it very fun, gymnastic, and dynamic in its movements.
While many invest time, money, and energy into this intense sport, few are able to master the techniques of advanced rock climbing and bouldering. This demanding sport tests your mental and physical strength more than you might think – it is truly a full-body workout.
Not only does it involve muscular strength, endurance, and power, but it also involves a great deal of mental fortitude. While many see the physical aspect as demanding and intimating, it should be viewed as a high-intensity exercise. Contrary to some types of training, this also provides a real-world application.
This extreme sport also involves a good bit of mental strength in completing the challenge that you are trying to overcome. … Read More

Tim McLaughlin – Marketing Intern and Montview Student Union: Member Services
As someone who personally uses music with my workout routine, I believe there are many ways to integrate music into a workout. LaHaye Recreation and Fitness Center’s group exercise instructors use music with their cardio dance classes to help achieve a certain level of intensity. These classes boost participants’ energy levels and help them train better.
It’s no surprise that humans like to move to music, but how can you integrate this into your personal workout routine effectively?
Well for starters, when I go running, I generally play music that has a beat that I can clearly hear, and I try to match it with my steps. Every song that has ever been recorded has something called “beats per minute” or BPMs. This is the rate at which the song plays, which you can actually mirror in your workout.
One easy way to do this is by finding your strides per minute. It may sound complicated but its very simple and can be done very quickly. All you have to do is run for a minute, and in that minute you count how many steps you take (at a comfortable rate). Do this several times to get a reasonable average.
After you find your strides per minute, locate songs with the … Read More

Elisa Palumbo – Montview Student Union: Member Services
Even though I do not work at the LaHaye Recreation and Fitness Center, you will find me there six days of the week. Since college life involves a lot of sitting, whether in class or at the library, I consider the gym a non-negotiable part of my day. Not only do I enjoy the physical benefits, but I also find that working out helps reduce my mental stress by giving me a break from school. Though last semester I struggled with organization in my workouts, this spring I made a few “new semester’s resolutions” that have kept me on track while working out.
Three times of the week I work out first thing in the morning. I don’t like working out on an empty stomach, especially since I wake up with quite an appetite. My research in health and fitness has taught me the importance of starting out with a good breakfast. That being the case, I enjoy making collagen coffee or matcha green tea lattes. I warm-up and froth some nut milk to get my healthy fats, then mix it with the coffee or matcha and top it off with collagen powder. Though minimal, it has all the nutrients needed to give me energy and keep me full until my bigger … Read More

McKayla Dyk – Marketing Employee
According to the Better Health Channel, there are multiple benefits to swimming. Whether it be for recreation or competition, swimming can improve your heart health, muscle tone, and mood.
When you swim, you have the opportunity to exercise every part of your body through five main strokes. These main strokes are the backstroke, breaststroke, sidestroke, freestyle, and butterfly. The butterfly stroke will give you the most effective workout, using several different muscles at once, but all of them have different health benefits.
1. Backstroke: Great workout for your arms and your core. Can especially benefit runners and weight lifters.
2. Breaststroke: Not the best workout if you’re looking to burn calories, but it’s great for strengthening your heart and lungs while toning your chest.
3. Sidestroke: Not as straining as other strokes, the sidestroke is great for long-distance swimming and building endurance.
4. Freestyle: Similar to the sidestroke, the freestyle stroke allows for speed and distance. It is a full-body workout that will really tone your back and chest. But unlike the sidestroke, this stroke requires more coordination and effort in breathing properly.
5. Butterfly: Allowing you to burn more calories than the other strokes, this stroke requires coordination of the arms and legs. This is a full-body workout but focuses mostly on shoulder and arm strength.
Along with the muscle toning benefits, swimming can reduce stress. Although swimming … Read More