This week I want to digress from my usual topics of random sex and how to have it without getting knocked up and talk about another topic I find personally fascinating: fitness. Recently I've been noticing more and more of my friends trying to stay "in shape." From crash diets to intense workout schedules to huge amounts of supplements, people seem to be trying as hard as they can -- and spending as much as necessary -- to get the body they want. This is a double-edged sword, however, because although a healthy diet and exercise are surely good ways to get fit fast, most people (myself included) don't have the kind of resources to support this habit. Other things such as protein shake mix, vitamin supplements and PowerBars all cost a pretty penny, and trying to maintain as intense a workout schedule as the Schwarzeneggerian individuals I always see in the AFC seriously cuts into class and nap time.
The very first and most important thing to keep in mind when starting a fitness routine is that staying healthy isn't about extremes. Just because you can't work out two hours a day and eat nothing but wheat wraps and salads doesn't mean anything less is a waste of time. A lot of people seem to have the conception that if they're not doing everything they can to get in shape, they might as well do nothing. This is a pretty depressing cop-out and usually leads to either no improvements whatsoever or obsessive exercise (which can do more harm than good). Despite the fact that our beloved T. Jefferson is quoted as saying, "Give about two hours every day to exercise," an hour -- or even 20 minutes -- in the AFC is better than nothing if that's all you can spare. A good way to remind yourself that you're still doing well is to tell yourself that every single minute spent in the gym burns calories you otherwise would have kept, or builds small amounts of muscle you otherwise would never develop. Once again, baby steps in the right direction are much better than not moving at all.
This brings me to another important factor in staying healthy: diet. Most people, including myself, tend to involuntarily tense at the word, but "diet" doesn't mean starving yourself, never eating carbs or even counting calories. It is perfectly reasonable, much easier and more effective in the long run to simply ensure that overall, you eat a balanced set of meals. The food pyramid, however old and rundown it may seem, is a very effective tool to use for planning a well-balanced diet, and much more realistic (especially for college students trying to live off of minimum-wage jobs and meal plans) than trying to never eat bread, protein or yellow things. Sadly, the classic food pyramid was replaced in 2005 with the new and improved, "MyPyramid," which is delightfully multicolored but can be a little more difficult to understand. It breaks down pretty simply though: Avoid fried foods if possible, but eat protein (meat is obviously the easiest source of this for you non-vegetarians); it keeps you full throughout the day and also is needed to build muscle. Eat as many fruits and vegetables as possible -- any of them are good for you, so have whatever you enjoy. Grains are also good at a rate of about three servings (think the size of a side-plate) per day.
A lot of this may seem somewhat obvious, even commonsensical to most of you, but I feel the need to reiterate it more and more as I hear my friends and roommates say things like, "I wanted to go to the gym today, but I didn't have time to get in a 'real' workout," or "I don't want a salad, so I'm going to McDonald's." We all are guilty of this from time to time, but the more you let yourself slide or decide that if you can't do everything you might as well do nothing, the harder it becomes to get back on track.
This is not to say, of course, that every once in a while, the super-size fries or massive bag of gummi bears is a no-no. In fact, there is absolutely no reason to guilt yourself over having a soda from time to time, or enjoying some Sour Patch Kids before class. The key here, as in all things, is moderation. Personally, I think I would go insane if I had to swear off Burger King forever, but I manage to keep it as a much-enjoyed treat as opposed to part of my daily routine. You can still enjoy delicious junk food as long as you make sure not to become too hedonistic about it.
As far as working out goes, don't assume you have to be the biggest guy at the AFC, or the fastest girl on the elliptical. Trying to over-exert yourself is a good way to get hurt, but an even better way to decide that exercise is no fun and should be avoided altogether. Start slowly with the exercises you feel comfortable with; bench-pressing, arm curls and machine-assisted shoulder presses are all relatively safe and extremely beneficial exercises to do. Start with low weight and do several sets with lots of repetitions to minimize the risk of injury. Coincidentally, this also builds muscle mass the fastest. Once you feel comfortable with these exercises, start adding weight moderately. Likewise for cardio activity, start slow and work your way up. The key here is building fitness, not forcing it. Trying to go from a normal college student to the Hulk in one week isn't very realistic, so be prepared for slow results and learn to be happy with the knowledge that you're improving your body (and enjoy that endorphin rush).
Beau Griffith is a Health & Sexuality columnist. He can be reached at griffith@cavalierdaily.com
Read More
U.Va. students and physicians team up for another year of free kidney screenings
By Merrill Hart | November 5, 2024Saturday’s screening marked the first by KDSAP at Portico Church, near IX Art Park.
U.Va. Health sees a spike in COVID-19 cases
By Emily Horn | September 4, 2023U.Va. Health ended their vaccination requirements in August, and masks were made optional in most hospital areas in early April.
U.Va. Cancer Center harnesses $12 million grant to support opportunities for undergraduates, ongoing research and new center
By Ellen Wu | January 12, 2023The grant provides an opportunity to establish the Center for Systems Analysis of Stress-Adapted Cancer Organelles, which seeks to find the cause of cancer in individual organelles.
