Thursday, January 21, 2016

EIU Moves

EIU Moves 2016: The HERC wants to get you moving!


Did you make a New Year's Resolution to be more active or eat healthier? Hopefully you read last week’s blog post and made a S.M.A.R.T. goal. This next post is all about fitness and the EIU Moves program. Being physically active comes with many benefits, such as lowering risk for chronic diseases (hypertension, type 2 diabetes, heart disease) and improving mental health. Therefore inside and out, from your head to your toes, fitness is crucial to healthy living.


Fitness Recommendations

When you are making your fitness goals, think about these recommendations and where you are in your fitness journey.  For improvements in health, the following are recommended:

  • 30 minutes of aerobic training, 5 days a week
  • Strength training, 2 days a week
  • Including more flexibility training
    A New EIU Moves
    Looking for a new program to jumpstart and motivate you to be more physical active? Check out EIU Moves! This program includes a variety of short nutrition workshops and group fitness classes on four Saturdays starting January 23rd. EIU Moves aims to get students active through the many fitness resources on EIU’s campus. We invite you to participate in these four, FREE sessions to move your way to a healthier lifestyle. Participants can click the following link to register online:
    When:  January 23, 2016: Nutrition 101
    January 30, 2016: Rethink Your Drink and Hydrate
    February 6, 2016: Pre and Post Workout Nutrition
    February 13, 2016: Lean Mean Protein Machine
    Each session will take place from 10:00am-11:30am
    Where: Room 2710 (Student Recreation Center Classroom).
    Group fitness classes will include: HITT Bootcamp, Yoga, Cardio Strength Fusion, and a BRAND NEW class, Barre! Barre incorporates a ballet barre for flexibility training and toning all over.
Dorm Room Exercises
Can’t make it on Saturday?  This is still a great time to make a healthy change. Working out on your own and in a small space can be challenging. It can be easier to make excuses to not be active. You might feel like you don’t have the space, time, equipment, or moves. The trick is to stay creative. Pinterest and YouTube are littered with new work out ideas and challenges. You can filter your workouts for your specific need and level. Videos make it easier to follow activities and they can be at a variety of lengths. Try this workout formula for a full body workout! Pick the amount of weight and repetitions that works for you.
7 Primary Movement Patterns for Full Body Strength

  • Squats--Works every muscle in your legs and core

  • Lunges--Quads, hip flexors and requires more core

  • Bend to Extend (kickbacks)--Work your glutes, hamstrings, and lower back

  • Push (push-ups)--Chest, shoulders, and triceps

  • Pull (back fly)--Upper back, biceps, and grip

  • Twist (Russian twist)--Midsection muscles from pelvis to ribcage

  • Cardio (walk, jog, run or sprint)           

The Student Recreation Center:
Don’t forget about the Student Recreation Center (SRC)! It’s close and convenient. The center offers free group fitness classes and intramural sports. Fitness classes are great, especially if you struggle to make your own routine or need a creative break. Intramural sports will bring out your social and competitive side making you forget you are working out! The SRC also offers a variety of equipment in the cardio room and weight lifting area. Invite a friend to meet you there today!
For more information or any questions, please contact the HERC at (217) 581-7786 or by email at

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