De-Stress Gym Workout – from the GUWC

These stressful exam periods tend to bring with them long periods of sitting down, hunched over keyboards and note pads franticly trying to cram information onto paper and into our brains. The combination of extended seated periods and stress does no good for our physical or mental health. Thankfully, exercise could be our saviour. As well as counteracting the negative effects that the study period brings to many of us, exercising could actually increase our productivity, effectiveness and, dare I say ultimately our grades! Training causes your body to release mood boosting, stress reducing endorphins as well as positively effecting the quality of sleep. Needless to say, a temporary study break that makes you feel good and sleep better at night is convincing enough but the reasons to exercise don’t stop there. Exercise has been shown to increase neurogenesis in the brain as well as the much needed oxygen supply to the squidgy stuff between your ears. Taking time to get our sweat on allows us to return to our studies with greater attention, motivation, biceps and maybe even brain cells. If all that wasn’t convincing enough, we’ve put together two easy to follow workouts for at home or the gym. Break up your revision schedule, grab some friends, whap on that ever-seductive gym gear and try something new. If you need any further advice or have questions regarding the workouts don’t be afraid to ask anyone flaunting the GUWC logo around the gym or contact the facebook page. Good luck!

-Meggy Croal and Philip Kruse, GUWC Welfare Officers

Warm Up:

3 minutes on the Cross Trainer
200m on the Rowing Machine

Front/back and sideways leg swings

20 bodyweight squats then 20 bodyweight lunges

Arm circles big down to small

Exercises:

Dumbbell/Kettlebell squats:
Doing sets of ten go up by 2kg until it feels 8/10 hard and then do three more tens. Ensure you keep your chest up and go down as far as is comfortable while maintaining a flat back.

7

Lat Pulldowns/Push Ups:
Do 5 supersets of 10-20 reps. As soon as you finish the set of lat pulldowns go into push ups and then wait 2 minutes before the next superset.

Lat raises:
Alternate front and side raises as many as possible, both arms together.
Rest for 2 mins, repeat for 4 sets.

Kettlebell swings/Burpees:
See how many rounds of fifteen kettlebell swings and ten burpees you can get in 5 minutes.

Cross trainer:
See how fast you can get to 100 calories on any difficulty level (high difficulty makes it harder but burns calories faster!)

Cooldown:

100 calories on the treadmill or cross trainer in your own time

Hold each stretch for 15 seconds, do one after another and repeat the full cycle 3 times.

Arm across the chest stretch

Downward facing dog

-Workout by: Drumond E-wen Joe McCulloch,


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s