Keep-fit workouts for a boost during study breaks
WHETHER you are a university student or still at school, studying for hours on end can become tedious.
This, in turn, could make you become sleepy and distracted just at the time when your mental focus should be tip-top.
More often than not, students will need to hit the “refresh button”, which you can achieve in the form of exercise. While you are working out, the increase in blood circulation enhances energy production, owing to the change in your blood chemistry.
This makes nutrients more available to the brain. Exercise has also been widely credited with improving your ability to learn and remember. Human Movement Sciences graduate Brad Dolley has put together a savvy, 16-minute workout to take the place of those unproductive study breaks.
Discovered by Japanese scientist Dr Izumi Tabata, the type of workout chosen has been found to have a great impact on both the aerobic and anaerobic systems of your body.
This Tabata workout is a form of High Intensity Interval Training (HIIT) that consists of four rounds of eight different exercises, which are split into four sets with two groups of maximum reps for 20 seconds and rest for 10 seconds.
If you find that you are short on time, the routine below can be reduced to three, two – or even only one round. ROUND 1 Squat jumps: 20 seconds. Targets glutes, thighs and calf muscles. Start in standard squat position, jump and return to the squat position. Repeat. Rest for 10 seconds. Push-ups/Half Push-ups: 20 seconds. Targets chest, shoulders, arms and back muscles. With arms a little more than shoulder width apart and hands facing forward, lower yourself until your elbows are at a 90° angle. Repeat. Half push-ups are the same; except weight is held up on knees rather that tip of toes, therefore is less strenuous. Rest 10 seconds. ROUND 2 Split lunges: 20 seconds. Targets thigh muscles, hamstrings and glutes. Start with one foot in front of the other and both knees bent. Jump up and shift so that you land with feet in opposite positions. Repeat.
Rest 10 seconds.
Bicycle Crunches: 20 seconds. Works on your abdominal muscles. Bring right knee and left elbow together until they touch. At the same time straighten out left leg, without allowing it to touch the floor. Alternate, then repeat. Rest 10 seconds. ROUND 3 Burpees: 20 seconds. Targets arms, chest, quads, glutes, hamstrings and core muscles. Start in squat with hands on ground ahead of you. Jump with both feet back, so that you are now in a plank position. Jump back into squat position. Jump up with arms overhead. Return to squat position. Repeat. Rest 10 seconds. Mountain-climbers: 20 seconds. Engages upper arm muscles, core and legs. Start in press-up position, with hands directly under chest. Lift right foot off ground and raise knee as close to chest as possible. Return to starting position then do same with your left leg. Repeat. Rest 10 seconds. ROUND 4 Bird Dog: 20 seconds. Targets abdominal and back muscles. Lift one arm; at the same time, slowly kick back the opposite leg and bring both into the horizontal. Hold for one second. Repeat with alternate arm and leg. Rest 10 seconds. Planks 20 seconds. Works on abs, transverse, abdominals, back and shoulders muscles. Hold a push-up position with the body's weight on forearms, elbows and toes. Rest 10 seconds.
Pictures: RIVER LEASK