Home Exercises

By Courtney Westlake

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The TRAC has provided a phenomenal facility for those wanting to improve and maintain their overall wellness through its many different and useful features.

But with summer coming, many might not find time to make it into the TRAC and members of the campus community like students and faculty are not usually on campus, so the TRAC wants to offer some exercises you can perform in the comfort of your home.

"The semester is finally coming to an end and it's important that we continue to the exercises we have learned and done all semester," said Amanda Jillson, assistant director of fitness and instructional programs.

The best workout has a good mix between aerobic and anaerobic exercises, Jillson said. By doing a blend of exercises like jumping jacks, squats, "up-downs" and lunges, a person can increase their muscular strength, add in a little cardio and get your body moving.

"When you do a squat, you want to make sure that your feet are shoulder-width apart and bend down and your ankles and knees are in alignment. You want to make sure knees never extend past your toes," Jillson said.

To do a lunge, step forward with one foot and lunge straight down toward the floor. Then push yourself back up to your standing position. You can continue walking across the room in this manner or perform the exercise in place.

"The lunge works your quadriceps, hamstrings, glutes and calves; it's a whole lower body exercise," Jillson said.

An "up-down" is also known as a burpee. To perform an up-down, stand in a standing position with your feet shoulder-width apart. Squat down to the floor and put your hands on the floor. Extend your feet back so that your body is in a position that looks like a pushup, Jillson said. Then, from that position, push yourself back up to the start position.

Jumping jacks are another beneficial and simple exercise, and one that many use to warm up before their workouts. Start with your arms against your body and your legs together. Then extend your arms above your head while at the same time jumping with your feet spread outward.

"A jumping jack is more of a cardio exercise, and it increases your heart rate, so it's an anaerobic exercise, whereas a squat or a lunge is more of an aerobic exercise," Jillson said.

It's beneficial to throw both anaerobic and aerobic exercises into your workout, Jillson said.

"This kind of combination is the best way to get your muscles going and your blood flowing, and it burns the most amount of calories in the shortest time," she said. "You could easily be doing these at home or coming over to the TRAC during your lunch hour."