Cardio and Endurance
This heart pumping exercise can be done anywhere. All you have to do is put one foot in front of the other.
This macronutrient is the body's preferred fuel source during exercise.
Carbohydrates
This exercise targets your core and it involves you being on your elbows or hands, with your feet on the floor.
A plank!
This common household chore counts as physical activity and burns calories.
Vacuuming, mopping, gardening, etc.
During this nightly activity, your muscles repair and your energy restores.
Sleep!
True or False: You need at least 30 minutes of cardio at once for it to count.
False, any burst thats around 10 minutes counts!
True or False: You should wait until you're very thirsty to drink water during exercise.
False. Hydrate before, during, and after
True or False: You need a gym membership to build strength.
False
Taking these instead of the elevator adds extra steps to your day.
Stairs
True or False: Rest days make you weaker.
False
This low-impact cardio exercise is easy on the joints and great in a pool.
Swimming
Name a protein-rich food that helps muscles recover after a workout.
Chicken, eggs, Greek yogurt, beans, etc.
Name a bodyweight exercise that works both your arms and chest, while also making your pecs very sore.
Push-ups
Studies show that sitting for long periods is bad for you. Name one easy fix you can do at school or work.
Stand up and stretch every hour, walk during a call, etc.
This gentle movement practice, often paired with breathing, improves flexibility and reduces stress.
Yoga / stretching
The American Heart Association recommends this many minutes of moderate cardio per week.
150 minutes
Eating this meal timing around a workout helps performance and recovery.
Eating a small snack or meal 1-2 hours before, and within 30-60 min after
This principle says you need to gradually increase difficulty to keep getting stronger.
Progressive overload
According to research, adults who take at least this many steps per day have significantly lower risk of cardiovascular disease. Name the number within 1,000.
7,000–8,000 steps per day
Soreness 24-48 hours after a workout has a scientific name. What is it?
DOMS — Delayed Onset Muscle Soreness
Name one way your heart benefits from regular cardio exercise.
Stronger heart muscle / lower resting heart rate / lower blood pressure
This mineral, found in bananas, helps prevent muscle cramps.
Potassium
Muscles are technically broken down during exercise and rebuilt during this.
Rest / recovery / sleep
Name one way you can sneak more movement into a busy college student's day.
Walk or bike to class, stretch between classes, do a quick home workout, etc.
Name one sign that your body needs a rest day.
Extreme fatigue, persistent soreness, mood changes, decreased performance, etc.