GettingStaying in Shape in Med School

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Getting/Staying in Shape in Med School

• Brought to you by the Wellness Committee

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Some Useful Tips

• The Possibilities are endless
• SRC
• Intramurals
• Running/Biking Trails
• Pick-up Sports
• Off-campus Gyms
• Climbing Wall
• Woolen Pool
• Many, many more

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Using the SRC

• Its all in the timing
• Morning, lunch and late night
• Lunch is a great opportunity
• Many options
• The weights
• Cardio machines
• Fitness Classes (spinning, kickboxing, aerobics,
  yoga, Pilates, etc.)

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Using the SRC

• Make sure you sign up!
• Classes
• Cardio Machines
• SRC Hours
• M-TH 6am-midnight
• Friday 6am-9pm
• Saturday 10am-8pm
• Sunday 1pm-10pm

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Using the SRC

• For more information
• http//www.src.unc.edu/

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More Tips

• Choose something you enjoy!
• Make the Time
• Get a partner
• Start slowly
• Dont wear Khakis to the SRC
• Be willing to compromise

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More Tips

• Supersets if you lift weights
• Use the stairs
• You can read while doing many cardio options
  (bike, elliptical, etc.)
• Diet is extremely important
• Dont kill your abs

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Sample Workout 1

• For beginners or moderately active people who
  wish to incorporate muscle tone and strength into
  their program
• Start with 20 minute sessions of aerobic exercise
• Walking, jogging, cycling
• If already active, workouts of 30 minutes may be
  necessary to increase fitness

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Sample Workout 1continued

• Resistance Training 30-40 minutes if you stick
  to basic movements
• Lunges/squats for legs
• Bench presses for chest
• Lat pull downs/ dumbbell rows for back
• Curls/ triceps extensions for arms

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Sample Workout 1continued

• Resistance Training
• 8-12 repetitions of each exercise
• 1-2 sets per exercise
• Use proper form and get some instruction if
  needed

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Sample Workout 1continued

• Schedule and Results
• 30 minutes of aerobic exercise 3x per week
• 45 minute weight training sessions 2x per week
• Thats works out to 3 hours, or less than 30
  minutes per day!
• In 6-8 weeks you should notice an improvement in
  overall fitness and maybe shed a few pounds as
  well.

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Sample Workout 2

• This program is designed for moderately active
  people who want to maintain endurance, lose
  weight and incorporate light weight training into
  their workouts.
• There are two options

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Sample Workout 2

• 1st Option 3 day a week program
• The Cardio Portion
• 5-10 minute warm-up
• 30 minutes cardio (at 55-75 maximum heart rate)
• 5-10 minute cool-down
• 10 minutes stretching

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Sample Workout 2

• The Resistance Portion 1 set of 8-12 repetitions
  of each of the following
• Leg extension
• Leg curl
• Chest press
• Shoulder press
• Seated row
• Biceps curl
• Triceps extension
• Abdominal crunch

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Sample Workout 2/ Option 2 Cardio

• Days 1,3,5
• 5-10 minute warm-up
• 30 minutes of cardiovascular activity at 55-75
  of predicted maximum heart rate
• 5-10 minute cool-down
• 10 minutes stretching

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Option 2 Weight Training

• Days 1, 3, and 5
• 1 set of 8-12 repetitions
• Leg extension
• Leg curl
• Chest Press
• Shoulder Press
• Seated row
• Bicep curl
• Tricep extension

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Option 2

• Days 2,4
• 5-10 minute warm-up
• 30 minutes of cardiovascular activity at 60-80
  of predicted maximum heart rate
• 5-10 minute cool-down
• 10 minutes stretching
• 3 sets of 15-20 repetitions
• Abdominal crunch

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The 5th Annual Race for Womens HealthAMWA 5K
Run/1 Mile Walk

• Saturday, October 2, 2004 at 900 AM
• UNC-CH Student Recreation Center
• South Road, Chapel Hill, NC
• Prizes to be awarded in select categories
  including top male/female
• All race proceeds benefiting the
• Orange County
• Rape Crisis Center
• (OCRCC)
• a vital community resource dedicated to
• ending sexual violence by providing
• educational services and victim support
• REGISTER ONLINE at www.active.com or
• www.med.unc.edu/amwa
• until September 29, 2004 900 PM.
• Registration fee (includes T-shirt)
• Medical Students 12.00 (early registration
  only)
• Others 15.00