{"id":20,"date":"2014-08-25T03:19:35","date_gmt":"2014-08-25T03:19:35","guid":{"rendered":"https:\/\/courses.candelalearning.com\/collegesuccess1x1\/?post_type=chapter&#038;p=20"},"modified":"2015-06-19T02:44:52","modified_gmt":"2015-06-19T02:44:52","slug":"10-2-activity-and-exercise","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/chapter\/10-2-activity-and-exercise\/","title":{"raw":"Activity and Exercise","rendered":"Activity and Exercise"},"content":{"raw":"<div class=\"im_section\">\r\n<div id=\"lochhaas-ch10_s02_n01\" class=\"im_learning_objectives im_editable im_block\"><\/div>\r\n<div id=\"lochhaas-ch10_s02_s01\" class=\"im_section\">\r\n<div class=\"bcc-box bcc-highlight\">\r\n<h3>LEARNING OBJECTIVES<\/h3>\r\nBy the end of this section, you will be able to:\r\n<ul>\r\n\t<li>List the physical and mental health benefits of regular exercise.<\/li>\r\n\t<li>Plan a program of regular exercise that you enjoy and can maintain.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<div class=\"im_section\"><\/div>\r\n<h2 class=\"im_title im_editable im_block\">Does Exercise Really Matter?<\/h2>\r\nExercise is good for both body and mind. Indeed, physical activity is almost essential for good health and student success. The physical benefits of regular exercise include the following:<a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses.jpg\"><img class=\"alignright size-medium wp-image-709\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-300x200.jpg\" alt=\"Woman doing leg presses on weight machine\" width=\"300\" height=\"200\" \/><\/a>\r\n<ul id=\"lochhaas-ch10_s02_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Improved fitness for the whole body, not just the muscles<\/li>\r\n\t<li>Greater <span class=\"im_margin_term\"><span class=\"im_glossterm\">cardiovascular fitness<\/span><\/span> and reduced disease risk<\/li>\r\n\t<li>Increased physical endurance<\/li>\r\n\t<li>Stronger <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system<\/span><\/span>, providing more resistance to disease<\/li>\r\n\t<li>Lower <span class=\"im_margin_term\"><span class=\"im_glossterm\">cholesterol<\/span><\/span> levels, reducing the risks of cardiovascular disease<\/li>\r\n\t<li>Lowered risk of developing <span class=\"im_margin_term\"><span class=\"im_glossterm\">diabetes<\/span><\/span><\/li>\r\n\t<li>Weight maintenance or loss<\/li>\r\n<\/ul>\r\nPerhaps more important to students are the mental and psychological benefits:\r\n<ul id=\"lochhaas-ch10_s02_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\r\n\t<li>Stress reduction<\/li>\r\n\t<li>Improved mood, with less anxiety and depression<\/li>\r\n\t<li>Improved ability to focus mentally<\/li>\r\n\t<li>Better sleep<\/li>\r\n\t<li>Feeling better about oneself<\/li>\r\n<\/ul>\r\nFor all of these reasons, it\u2019s important for college students to regularly exercise or engage in physical activity. Like good nutrition and getting enough sleep, exercise is a key habit that contributes to overall <span class=\"im_margin_term\"><span class=\"im_glossterm\">wellness<\/span><\/span> that promotes college success. First, use the Exercise and Activity Self-Assessment to consider your current habits and attitudes.\r\n<div id=\"lochhaas-ch10_s02_s01_n01\" class=\"im_exercises im_block\">\r\n<h3 class=\"im_title\">Exercise and Activity Self-Assessment<\/h3>\r\nCheck the appropriate boxes.\r\n<div class=\"im_informaltable\">\r\n<table cellspacing=\"0\" cellpadding=\"0\">\r\n<thead>\r\n<tr>\r\n<th><\/th>\r\n<th>Usually<\/th>\r\n<th>Sometimes<\/th>\r\n<th>Seldom<\/th>\r\n<\/tr>\r\n<\/thead>\r\n<tbody>\r\n<tr>\r\n<td>1. I enjoy physical activity.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>2. Exercise is a regular part of my life.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>3. I get my heart rate up for twenty to thirty minutes several times a week.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<tr>\r\n<td>4. I enjoy exercising or engaging in physical activities or sports with others.<\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<td><\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\nWrite your answers.\r\n<ol id=\"lochhaas-ch10_s02_s01_l03\" class=\"im_orderedlist\" start=\"5\">\r\n\t<li>What physical activities do you enjoy?<\/li>\r\n\t<li>How often each week do you engage in a physical activity?<\/li>\r\n\t<li>If you feel you\u2019re not getting much exercise, what stands in your way?<\/li>\r\n\t<li>Overall, do you think you get enough exercise to be healthy?<\/li>\r\n\t<li>Do you feel a lot of stress in your life?<\/li>\r\n\t<li>Do you frequently have trouble getting to sleep?<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s02_s02\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">How Much Exercise and What Kind?<\/h2>\r\nWith <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, your heart and lungs are working hard enough to improve your cardiovascular fitness. This generally means moving fast enough to increase your heart rate and breathing. For health and stress-reducing benefits, try to exercise at least three days a week for at least twenty to thirty minutes at a time. If you really enjoy exercise and are motivated, you may exercise as often as six days a week, but take at least one day of rest. When you\u2019re first starting out, or if you\u2019ve been inactive for a while, take it gradually, and let your body adjust between sessions. But the old expression \u201cNo pain, no gain\u201d is not true, regardless of what some past gym teacher may have said! If you feel pain in any activity, stop or cut back. The way to build up strength and endurance is through a plan that is consistent and gradual.\r\n\r\nFor exercise to have aerobic benefits, try to keep your heart rate in the <span class=\"im_margin_term\"><span class=\"im_glossterm\">target heart rate<\/span><\/span> zone for at least twenty to thirty minutes. The target heart rate is 60 percent to 85 percent of your maximum heart rate, which can be calculated as 220 minus your age. For example, if you are 24 years old, your maximum heart rate is calculated as 196, and your target heart rate is 118 to 166 beats per minute. If you are just starting an exercise program, stay at the lower end of this range and gradually work up over a few weeks. \u201cAdditional Resources\u201d below includes an online calculator that estimates your target heart rate depending on your present level of fitness.\r\n<div id=\"lochhaas-ch10_s02_s02_s01\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Enjoy It!<\/h2>\r\n<a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball.jpg\"><img class=\"alignleft size-medium wp-image-710\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-300x198.jpg\" alt=\"Outdoor basketball game\" width=\"300\" height=\"198\" \/><\/a>Most important, find a type of exercise or activity that you enjoy\u2014or else you won\u2019t stick with it. This can be as simple and easy as a brisk walk or slow jog through a park or across campus. Swimming is excellent exercise, but so is dancing. Think about what you like to do and explore activities that provide exercise while you\u2019re having fun.\r\n\r\nDo whatever you need to make your chosen activity enjoyable. Many people listen to music and some even read when using workout equipment. Try different activities to prevent boredom. You also gain by taking the stairs instead of elevators, walking farther across campus instead of parking as close to your destination as you can get, and so on.\r\n\r\nExercise with a friend is more enjoyable, including jogging or biking together. Some campuses have installed equipment for students to play Dance Dance Revolution. Many Nintendo Wii games can get your heart rate up.\r\n\r\nYou may stay more motivated using exercise equipment. An inexpensive pedometer can track your progress walking or jogging, or a bike computer can monitor your speed and time. A heart rate monitor makes it easy to stay in your target zone; many models also calculate calories burned. Some devices can input your exercise into your computer to track your progress and make a chart of your improvements.\r\n\r\nThe biggest obstacle to getting enough exercise, many students say, is a lack of time. Actually, we all have the time, if we manage it well. Build exercise into your weekly schedule on selected days. Eventually you\u2019ll find that regular exercise actually saves you time because you\u2019re sleeping better and concentrating better. Time you used to fritter away is now used for activity that provides many benefits.\r\n\r\n<\/div>\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s02_s03\" class=\"im_section\">\r\n<h2 class=\"im_title im_editable im_block\">Campus Activities Can Help<\/h2>\r\nMost campuses have resources to make exercise easier and more enjoyable for their students. Take a look around and think about what you might enjoy. A fitness center may offer exercise equipment. There may be regularly scheduled aerobic or spin classes. You don\u2019t have to be an athlete to enjoy casual sports such as playing tennis or shooting hoops with a friend. If you like more organized team sports, try intramural sports.\r\n<div id=\"lochhaas-ch10_s02_s03_n01\" class=\"im_callout im_editable im_block\">\r\n<h3 class=\"im_title\">Additional Resources<\/h3>\r\n<strong class=\"im_emphasis im_bold\">Exercise guidelines and more information.<\/strong> See <a class=\"im_link\" href=\"http:\/\/www.cdc.gov\/physicalactivity\/everyone\/guidelines\/index.html\" target=\"_blank\">http:\/\/www.cdc.gov\/physicalactivity\/everyone\/guidelines\/index.html<\/a>.\r\n\r\n<strong class=\"im_emphasis im_bold\">Target heart rate calculator.<\/strong> Find your target heart rate to experience the benefits of aerobic exercise (based on age only) at <a class=\"im_link\" href=\"http:\/\/www.mayoclinic.com\/health\/target-heart-rate\/SM00083\" target=\"_blank\">http:\/\/www.mayoclinic.com\/health\/target-heart-rate\/SM00083<\/a>.\r\n\r\n<strong class=\"im_emphasis im_bold\">Target heart rate calculator based on age and current fitness level.<\/strong> See <a class=\"im_link\" href=\"http:\/\/exercise.about.com\/cs\/fitnesstools\/l\/bl_THR.htm\" target=\"_blank\">http:\/\/exercise.about.com\/cs\/fitnesstools\/l\/bl_THR.htm<\/a>.\r\n\r\n<\/div>\r\n<div id=\"lochhaas-ch10_s02_s03_n02\" class=\"im_key_takeaways im_editable im_block\">\r\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\r\n<div class=\"entry-content\">\r\n<div class=\"im_section\">\r\n<div class=\"im_section\">\r\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\r\n<div class=\"bcc-box bcc-success\">\r\n<h3>KEY TAKEAWAYs<\/h3>\r\n<section>\r\n<div data-type=\"note\">\r\n<ul>\r\n\t<li>Regular exercise has many benefits for your body and mind. You\u2019ll also be a better student.<\/li>\r\n\t<li>It is easier to make exercise a regular part of your life if you explore your interests and join activities with others. The time you spend exercising will be made up for with increased ability to concentrate when it\u2019s time to study.<\/li>\r\n<\/ul>\r\n<\/div>\r\n<\/section><\/div>\r\n<h3 class=\"im_title\"><\/h3>\r\n<div class=\"bcc-box bcc-info\">\r\n<h3>Checkpoint EXERCISES<\/h3>\r\n<ol>\r\n\t<li>It is recommended that college students get _________ minutes of aerobic exercise at least ________ times a week.<\/li>\r\n\t<li>List at least two ways to make exercise more fun.<\/li>\r\n<\/ol>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>\r\n<div class=\"post-citations sidebar\"><\/div>\r\n<\/div>\r\n<\/div>\r\n<\/div>","rendered":"<div class=\"im_section\">\n<div id=\"lochhaas-ch10_s02_n01\" class=\"im_learning_objectives im_editable im_block\"><\/div>\n<div id=\"lochhaas-ch10_s02_s01\" class=\"im_section\">\n<div class=\"bcc-box bcc-highlight\">\n<h3>LEARNING OBJECTIVES<\/h3>\n<p>By the end of this section, you will be able to:<\/p>\n<ul>\n<li>List the physical and mental health benefits of regular exercise.<\/li>\n<li>Plan a program of regular exercise that you enjoy and can maintain.<\/li>\n<\/ul>\n<\/div>\n<div class=\"im_section\"><\/div>\n<h2 class=\"im_title im_editable im_block\">Does Exercise Really Matter?<\/h2>\n<p>Exercise is good for both body and mind. Indeed, physical activity is almost essential for good health and student success. The physical benefits of regular exercise include the following:<a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-709\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-300x200.jpg\" alt=\"Woman doing leg presses on weight machine\" width=\"300\" height=\"200\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-300x200.jpg 300w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-65x43.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-225x150.jpg 225w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses-350x233.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/leg-presses.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<ul id=\"lochhaas-ch10_s02_s01_l01\" class=\"im_itemizedlist im_editable im_block\">\n<li>Improved fitness for the whole body, not just the muscles<\/li>\n<li>Greater <span class=\"im_margin_term\"><span class=\"im_glossterm\">cardiovascular fitness<\/span><\/span> and reduced disease risk<\/li>\n<li>Increased physical endurance<\/li>\n<li>Stronger <span class=\"im_margin_term\"><span class=\"im_glossterm\">immune system<\/span><\/span>, providing more resistance to disease<\/li>\n<li>Lower <span class=\"im_margin_term\"><span class=\"im_glossterm\">cholesterol<\/span><\/span> levels, reducing the risks of cardiovascular disease<\/li>\n<li>Lowered risk of developing <span class=\"im_margin_term\"><span class=\"im_glossterm\">diabetes<\/span><\/span><\/li>\n<li>Weight maintenance or loss<\/li>\n<\/ul>\n<p>Perhaps more important to students are the mental and psychological benefits:<\/p>\n<ul id=\"lochhaas-ch10_s02_s01_l02\" class=\"im_itemizedlist im_editable im_block\">\n<li>Stress reduction<\/li>\n<li>Improved mood, with less anxiety and depression<\/li>\n<li>Improved ability to focus mentally<\/li>\n<li>Better sleep<\/li>\n<li>Feeling better about oneself<\/li>\n<\/ul>\n<p>For all of these reasons, it\u2019s important for college students to regularly exercise or engage in physical activity. Like good nutrition and getting enough sleep, exercise is a key habit that contributes to overall <span class=\"im_margin_term\"><span class=\"im_glossterm\">wellness<\/span><\/span> that promotes college success. First, use the Exercise and Activity Self-Assessment to consider your current habits and attitudes.<\/p>\n<div id=\"lochhaas-ch10_s02_s01_n01\" class=\"im_exercises im_block\">\n<h3 class=\"im_title\">Exercise and Activity Self-Assessment<\/h3>\n<p>Check the appropriate boxes.<\/p>\n<div class=\"im_informaltable\">\n<table cellpadding=\"0\" style=\"border-spacing: 0px;\">\n<thead>\n<tr>\n<th><\/th>\n<th>Usually<\/th>\n<th>Sometimes<\/th>\n<th>Seldom<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1. I enjoy physical activity.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>2. Exercise is a regular part of my life.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>3. I get my heart rate up for twenty to thirty minutes several times a week.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td>4. I enjoy exercising or engaging in physical activities or sports with others.<\/td>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>Write your answers.<\/p>\n<ol id=\"lochhaas-ch10_s02_s01_l03\" class=\"im_orderedlist\" start=\"5\">\n<li>What physical activities do you enjoy?<\/li>\n<li>How often each week do you engage in a physical activity?<\/li>\n<li>If you feel you\u2019re not getting much exercise, what stands in your way?<\/li>\n<li>Overall, do you think you get enough exercise to be healthy?<\/li>\n<li>Do you feel a lot of stress in your life?<\/li>\n<li>Do you frequently have trouble getting to sleep?<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div id=\"lochhaas-ch10_s02_s02\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">How Much Exercise and What Kind?<\/h2>\n<p>With <span class=\"im_margin_term\"><span class=\"im_glossterm\">aerobic exercise<\/span><\/span>, your heart and lungs are working hard enough to improve your cardiovascular fitness. This generally means moving fast enough to increase your heart rate and breathing. For health and stress-reducing benefits, try to exercise at least three days a week for at least twenty to thirty minutes at a time. If you really enjoy exercise and are motivated, you may exercise as often as six days a week, but take at least one day of rest. When you\u2019re first starting out, or if you\u2019ve been inactive for a while, take it gradually, and let your body adjust between sessions. But the old expression \u201cNo pain, no gain\u201d is not true, regardless of what some past gym teacher may have said! If you feel pain in any activity, stop or cut back. The way to build up strength and endurance is through a plan that is consistent and gradual.<\/p>\n<p>For exercise to have aerobic benefits, try to keep your heart rate in the <span class=\"im_margin_term\"><span class=\"im_glossterm\">target heart rate<\/span><\/span> zone for at least twenty to thirty minutes. The target heart rate is 60 percent to 85 percent of your maximum heart rate, which can be calculated as 220 minus your age. For example, if you are 24 years old, your maximum heart rate is calculated as 196, and your target heart rate is 118 to 166 beats per minute. If you are just starting an exercise program, stay at the lower end of this range and gradually work up over a few weeks. \u201cAdditional Resources\u201d below includes an online calculator that estimates your target heart rate depending on your present level of fitness.<\/p>\n<div id=\"lochhaas-ch10_s02_s02_s01\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Enjoy It!<\/h2>\n<p><a href=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-710\" src=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-300x198.jpg\" alt=\"Outdoor basketball game\" width=\"300\" height=\"198\" srcset=\"https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-300x198.jpg 300w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-65x43.jpg 65w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-225x149.jpg 225w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball-350x231.jpg 350w, https:\/\/courses.lumenlearning.com\/ivytech-collegesuccess2x48x111\/wp-content\/uploads\/sites\/2216\/2015\/04\/basketball.jpg 640w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a>Most important, find a type of exercise or activity that you enjoy\u2014or else you won\u2019t stick with it. This can be as simple and easy as a brisk walk or slow jog through a park or across campus. Swimming is excellent exercise, but so is dancing. Think about what you like to do and explore activities that provide exercise while you\u2019re having fun.<\/p>\n<p>Do whatever you need to make your chosen activity enjoyable. Many people listen to music and some even read when using workout equipment. Try different activities to prevent boredom. You also gain by taking the stairs instead of elevators, walking farther across campus instead of parking as close to your destination as you can get, and so on.<\/p>\n<p>Exercise with a friend is more enjoyable, including jogging or biking together. Some campuses have installed equipment for students to play Dance Dance Revolution. Many Nintendo Wii games can get your heart rate up.<\/p>\n<p>You may stay more motivated using exercise equipment. An inexpensive pedometer can track your progress walking or jogging, or a bike computer can monitor your speed and time. A heart rate monitor makes it easy to stay in your target zone; many models also calculate calories burned. Some devices can input your exercise into your computer to track your progress and make a chart of your improvements.<\/p>\n<p>The biggest obstacle to getting enough exercise, many students say, is a lack of time. Actually, we all have the time, if we manage it well. Build exercise into your weekly schedule on selected days. Eventually you\u2019ll find that regular exercise actually saves you time because you\u2019re sleeping better and concentrating better. Time you used to fritter away is now used for activity that provides many benefits.<\/p>\n<\/div>\n<\/div>\n<div id=\"lochhaas-ch10_s02_s03\" class=\"im_section\">\n<h2 class=\"im_title im_editable im_block\">Campus Activities Can Help<\/h2>\n<p>Most campuses have resources to make exercise easier and more enjoyable for their students. Take a look around and think about what you might enjoy. A fitness center may offer exercise equipment. There may be regularly scheduled aerobic or spin classes. You don\u2019t have to be an athlete to enjoy casual sports such as playing tennis or shooting hoops with a friend. If you like more organized team sports, try intramural sports.<\/p>\n<div id=\"lochhaas-ch10_s02_s03_n01\" class=\"im_callout im_editable im_block\">\n<h3 class=\"im_title\">Additional Resources<\/h3>\n<p><strong class=\"im_emphasis im_bold\">Exercise guidelines and more information.<\/strong> See <a class=\"im_link\" href=\"http:\/\/www.cdc.gov\/physicalactivity\/everyone\/guidelines\/index.html\" target=\"_blank\">http:\/\/www.cdc.gov\/physicalactivity\/everyone\/guidelines\/index.html<\/a>.<\/p>\n<p><strong class=\"im_emphasis im_bold\">Target heart rate calculator.<\/strong> Find your target heart rate to experience the benefits of aerobic exercise (based on age only) at <a class=\"im_link\" href=\"http:\/\/www.mayoclinic.com\/health\/target-heart-rate\/SM00083\" target=\"_blank\">http:\/\/www.mayoclinic.com\/health\/target-heart-rate\/SM00083<\/a>.<\/p>\n<p><strong class=\"im_emphasis im_bold\">Target heart rate calculator based on age and current fitness level.<\/strong> See <a class=\"im_link\" href=\"http:\/\/exercise.about.com\/cs\/fitnesstools\/l\/bl_THR.htm\" target=\"_blank\">http:\/\/exercise.about.com\/cs\/fitnesstools\/l\/bl_THR.htm<\/a>.<\/p>\n<\/div>\n<div id=\"lochhaas-ch10_s02_s03_n02\" class=\"im_key_takeaways im_editable im_block\">\n<div id=\"post-355\" class=\"post-355 chapter type-chapter status-publish hentry type-1\">\n<div class=\"entry-content\">\n<div class=\"im_section\">\n<div class=\"im_section\">\n<div id=\"mclean-ch03_s01_s02_n01\" class=\"im_key_takeaways im_editable im_block\">\n<div class=\"bcc-box bcc-success\">\n<h3>KEY TAKEAWAYs<\/h3>\n<section>\n<div data-type=\"note\">\n<ul>\n<li>Regular exercise has many benefits for your body and mind. You\u2019ll also be a better student.<\/li>\n<li>It is easier to make exercise a regular part of your life if you explore your interests and join activities with others. The time you spend exercising will be made up for with increased ability to concentrate when it\u2019s time to study.<\/li>\n<\/ul>\n<\/div>\n<\/section>\n<\/div>\n<h3 class=\"im_title\"><\/h3>\n<div class=\"bcc-box bcc-info\">\n<h3>Checkpoint EXERCISES<\/h3>\n<ol>\n<li>It is recommended that college students get _________ minutes of aerobic exercise at least ________ times a week.<\/li>\n<li>List at least two ways to make exercise more fun.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"post-citations sidebar\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-20\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Success in College. <strong>Authored by<\/strong>: anonymous. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/2012books.lardbucket.org\/\">http:\/\/2012books.lardbucket.org\/<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><li>Image of weight machine. <strong>Authored by<\/strong>: CherryPoint. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/bemR9V\">https:\/\/flic.kr\/p\/bemR9V<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><li>Image of basketball. <strong>Authored by<\/strong>: Ed Yourdon. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/6PQSsj\">https:\/\/flic.kr\/p\/6PQSsj<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc-sa\/4.0\/\">CC BY-NC-SA: Attribution-NonCommercial-ShareAlike<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section>","protected":false},"author":9,"menu_order":2,"template":"","meta":{"_candela_citation":"[{\"type\":\"cc\",\"description\":\"Success in College\",\"author\":\"anonymous\",\"organization\":\"\",\"url\":\"http:\/\/2012books.lardbucket.org\/\",\"project\":\"\",\"license\":\"cc-by-nc-sa\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of weight machine\",\"author\":\"CherryPoint\",\"organization\":\"\",\"url\":\"https:\/\/flic.kr\/p\/bemR9V\",\"project\":\"\",\"license\":\"cc-by\",\"license_terms\":\"\"},{\"type\":\"cc\",\"description\":\"Image of basketball\",\"author\":\"Ed 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