M State Fitness Center Newsletter

There's always something going on at the Fitness Center!

The Finish Line Day for the Run/Walk Through Minnesota was last Friday! It was an exciting friendly competition. Check below for a recap of the race.

"What's next?", you ask. I'm glad you asked. The Build It Up Challenge starts soon - October 30th. Read on for a description of this personal challenge.

A sneak peek of the Group Fitness Schedule for the remainder of the semester is included in this edition of the Fitness Center newsletter. I think you'll like the expanded class selections.

The Fitness Center is Open Fall Break!

Thursday 8am to Noon and 1:00 to 2:30pm

Friday 8am to Noon and 1 to 4:30pm

With the change of weather, the No Street (or Outside Shoe) Policy is strictly enforced with no exceptions. Please remove your street shoes at the door on the boot trays provided, so the junk from outside stays where it should - at the door. So just c'mon in, take your shoes off at the door (just like you would at home), and make yourself at home!

Your cooperation with and respect for this policy will be greatly appreciated.

Thank you for taking the time to read this edition of the Fitness Center Newsletter.

~ Kay ~

This year's Run/Walk Through Minnesota was another successful friendly competition. The race started September 18th with 32 participants. Finish Line Day was October 13. Twenty eight people committed to finish this race to the very end.

There was certainly something very different about this year's race. Never in the 10-yeasr history of this race has anyone completed the entire 270.7-mile race - let alone continue on another 70 miles! Well, that's exactly what Isaiah P has done! His efforts are incredible! Congratulations, Isaiah!

Another mention is that this year's participants were the most active and productive in the race's history. Historically, participants don't achieve the amount of miles that were produced this year. To put things into perspective, when all the miles were added up, the equivalent would be travelling to 17 miles south of Atlanta, Georgia AND BACK!! Unreal! Congratulations to everyone involved in this race!

Placing 2nd was Kieran B with an impressive 203.52. Coming in 3rd was Mya M with amazing 184.63 miles. Consolation went to Heidi A racking on competitive 179.36 miles.

The Finish Line Celebration is scheduled for Tuesday. This is an awards gathering for not only 1st, 2nd, 3rd, and Consolation, but also fun categories, such as Middle of the Pack, Photo Finish, Best Attitude, Due Diligence, Late Bloomer, and Competitive Spirit.

Thank you to everyone for participating in this year's race! It has been a pleasure to watch your progress and interact with you throughout the race!

Check out the November/December schedule of group fitness classes. NEW on the schedule is Cardio Interval. In this class, participants will use the cardio equipment to elevate the heart rate and weights and/or weight machines for their muscle work. The class is short – only 40 minutes – for a full body workout!

Why would you want to even try this class? Keep reading to discover ways that may help improve your cognitive function in addition to your cardio and muscle strength.

As a time-efficient method of exercise for burning a lot of calories and enhancing muscle definition, interval and higher-intensity workouts help you get the results you’re looking to achieve, including the benefits of lowering cholesterol, reducing the risk of developing type 2 diabetes, and maintaining a healthy bodyweight and body fat.

Interval and high-intensity workouts, due to their nature, burn a higher rate of calories during the workout and for a longer period of time after a workout as compared to a moderate, endurance workout.

Interval and High-Intensity Exercise May Help Build More Brain Cells

Brain-derived neurotrophic factor (BDNF) is a protein that promotes brain cell growth, which is associated with improved memory and learning ability.

Interval and High-Intensity Exercise May Offer More Brain Benefits Than Moderate-Intensity Exercise

This type of exercise has been shown to produce a greater BDNF response than moderate-intensity, longer duration exercise. Also observed was that “shorter bouts of interval and high-intensity exercise are more effective than continuous high-intensity exercise for elevating BDNF.” Schmolesky, Webb, and Hansen.

Interval and High-Intensity Exercise Increase Blood Flow to the Brain

Interval and high-intensity exercise not only improve blood flow to the working muscles, but they also increase blood flow to the brain, which is important for delivering the oxygen and glucose needed for optimal performance.

Interval and high-Intensity Exercise Makes It Easier to Achieve a Flow State

This modality of workout provides the right triggers to create a positive, focused mindset that carries over into other aspects of your daily life.

Interval and High-Intensity Exercise Enhances Self-Confidence

Completing an interval or high intensity workout can help boost your confidence in that you realize you can “get er done” efficiently and successfully and give your body what it needs.

Another benefit of these workouts is that they don’t last as long as traditional workouts. These workouts are efficient for time management. Thum and colleagues study findings “individuals report greater enjoyment due to its time efficiency and constantly changing stimulus.” Ultimately, the most effective workout is the one that is completed, and a shorter workout is often more “doable” than a longer one.

Now, check out the group exercise schedule and be sure to fit this into your week. Discover how great you’re going to feel after your workout. Nice thing, too, is that you won’t have to plan your workout. It’s already done for you – just show up!

If you reflect on what it means to be "healthy,” that definition might involve body weight, body fat percentage, or exercise and nutrition. In reality, “being healthy” is best measured by moving more and sitting less, balanced nutrition, stress management, social connectedness, and quality sleep. Sleep is essential for mental and physical health, especially as a college student with a very hectic schedule and life.

According to the American Sleep Association, an adult needs a minimum of seven to nine hours of sleep every night, yet more than one-third of the population does not get the minimum number of recommended hours of quality sleep.

Consequences of Inadequate Quality Sleep

Inadequate sleep results in varied and full-body consequences, such as:

Less energy,

Increased craving for sweet, salty, and starchy foods,

Have higher levels of ghrelin (the hunger hormone),

Lower levels of leptin (appetite-control hormone).

Additionally, there’s a 50% higher risk for obesity if you get fewer than five hours of sleep each night.

Other Negative Effects Include:

Immune system deficiencies,

Increased blood pressure,

Increased risk for heart disease,

Increased risk of developing depression and anxiety,

Irritability,

Forgetfulness,

Inability to focus.

In short, trying to work, live and function in a sleep-deprived state has significant consequences on long-term health. Sleep is just as important as physical fitness. To begin making this small change, start by examining and tracking your current sleep habits for one week. Observe such things as:

• What you do before bed (read, watch TV, scroll social media, etc.),
• What time you turn the lights out,
• What time you get up,
• Caffeine and alcohol intake,
• What time you eat dinner,
• The temperature of your room,
• Your energy levels throughout the day,
  
• How many hours of sleep are you currently getting most nights.

With a personal awareness of your current behavior observations, you are more likely to discover a pattern that makes sense to you.

Here are a few strategies to consider boost your sleep experience:

• Create a calming and consistent nighttime routine that allows for 30 minutes of “winding down” time. Dim the lights, because bright lights can inhibit melatonin production. You might try reading, bedtime yoga, a hot bath, meditation or mindful breathing.
• Seriously avoid your laptop or phone. Avoid screen time at least 30 minutes before bed.
• Be physically active during the day. Exercise has been shown to support improved sleep.
• Reduce alcohol consumption, which disrupts sleep quality.
• Reduce caffeine intake in the afternoon and evening. Note the caffeine in the soda you might be drinking.
• Avoid eating a large meal close to bedtime, which may cause gastro discomfort.
• Create rituals. Go to bed at the same time; get up at the same time.
• Try to expose yourself to natural light during the day. For example, the natural light coming in the Fitness Center windows will help regulate your natural circadian rhythm.
  
• A good, comfortable pillow and mattress make a difference.
• Some people find it easier to sleep with “white noise” such as a fan or portable machine.

Practicing sound and consistent sleep hygiene will not always resolve sleep concerns. If you experience chronic fatigue, it’s important to seek the counsel of your primary care provider.

These breakfast bombs are great to make ahead. You can toss them in the microwave for a satisfying grab-and-go breakfast.

The information contained in this newsletter is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.