Which Cardio Workout is Best For You?

By Simone Gardner

Hey there Jacks! The Rec Center has a wide selection of machines to whip you into shape before summer. But have you ever wondered which one of them is the best to spend your time on? The majority of the Rec Center's cardio machines are treadmills, stationary bicycles, ellipticals and stair climbers. I spent an average of 10 to 15 minutes on each of these machines and tallied down my results. Here's what happened:

Treadmill- Not everybody (including me) is a runner. I decided to do the treadmill for 15 minutes. I did a warm up of 4.0mph for two minutes, then I sped it up for five minutes at 7.0mph. After that, I slowed it down to 4.0mph and took my jog to an incline at 3.5.

Total Time: 15 minutes

Incline 3.5.

Heart Rate: 165

Calories: 180

Distance: 1.45

Stationary Bike- When it comes to cardio workouts, I don't always choose the stationary bike because I don't always wear shorts with padding, but this machine does wonders for your legs.

Total Time: 15 minutes

Resistance: 7.0

Heart Rate: 155

Calories: 107

Distance: 3.20

Elliptical: I must say this is my favorite cardio machine but whenever I find time to workout at the Rec, there's never a free machine to hop on since they're so popular. Luckily one of them was free...

Total Time: 15 minutes

Crossramp: 20

Resistance: 8.0

Heart Rate: 160

Calories Burned: 135

Distance: 1.25

Stair Climber: Out of all the machines I tried, this one made me sweat bullets. And whenever the Rec Center is crowded, hardly anyone is on the stair climbers.

Total Time: 10 minutes

Steps/Min.: 75

Heart Rate: 185

Calories Burned: 100

Floors: 60

After experimenting with these four machines, I'd have to say the Stair Climber would be your best bet for working up a sweat in a short amount of a time. But then again, running is also a great workout. You don't have to be a sprinter all the time on the treadmill, anything from a light jog to a power walk at an incline is a great way to work up a sweat.

Campus Rec~ your ticket to cardio

You Don't Know Jack! Ep.2

Hey Everyone, in honor of Outdoor Pursuits next trip to Big Bend, we went around the Rec and tested people on their knowledge of geography.

The Outdoor Pursuit Spring Break trip to Big Bend is March 10th-17th and costs $530. Registration ends March 5th so sign up now!

Your Ticket to Sinus Health

Believe it or not there are people out there who have never experienced the dreaded sinus infection, but let’s face it this is East Texas and between the weather and the pine trees, we’re doomed.

Sinusitis or more commonly know, sinus infections, can occur for a number of reasons, such as swelling from colds, blockage of drainage ducts, sinus structure issues or other illnesses. In my case I usually get sinus infections because my sinuses do not drain properly anymore because of a serve facial trauma…aka I broke my nose playing flag football, but that’s not the point.

Symptoms of sinusitis include facial pain or pressure, nasal stuffiness, loss of smell, cough or congestion. In bad cases symptoms can include fever, fatigue, and dental pain. Yikes! And even worse these symptoms can last up to 8 weeks sometimes.

So how do you treat this annoying condition? Well, if your case is not that bad you can just take a decongestant. If your symptoms are not getting better your doctor can usually prescribe you an antibiotic.

But what can you do to prevent sinus infections. First off, if you are a smoker you are more likely to get a sinus infection. Second, drinking lots of water can actually thin out your mucus, which will prevent it from getting sinus blockage. Finally, sinus infections usually stem from another illness, so be sure to take

care of you.

Your Ticket to Sinus Health - Erin

Your Ticket to Pick Ups

It’s that day…the day that if you have someone it’s awesome and if you don’t, you kind of want to barf.

So this Valentine’s Day the Campus Rec Promo Staff did something everyone single or coupled up can enjoy. We surveyed our loyal Campus Rec patrons and asked them “What’s your go to pick up line?”

The answers were quite frankly hilarious! Here are our top six favorite pick up lines. However we don’t recommend that you actually use them…ever, you know unless it’s a dare or something.

6) The Classic “Did it hurt when you fell from heaven?”

5) “Hey can I see your phone? Oh there’s a problem with it…my number’s not in it.” (I’ve actually had this used on me)

4) :Hey do you know how much a polar bear weighs? Enough to break the ice.

3) “ Your dad must have stolen the stars and put them in your eyes.”

2) “Life without you would be like a broken pencil…pointless”

And our number one choice for cheesiest pick up lines would have to be…

1)“Where you talking to me?... No, well can you start!”

The Campus Rec Promo staff would like to wish you a Happy Valentine’s Day, and if you need a place to bring your sweetheart or just hangout by yourself our Rock Wall and Courtyard are open for fun!

Your Ticket to Campus Rec--Erin

Eat This Not That!!!

It’s always fun to take a break from cooking and go out with friends and munch on a burger and fries. And I’m sure everyone questions what they put in their stomach when they’re enjoying their meal. That bacon cheeseburger you’re enjoying may taste great at the moment, but it’s going to take about an hour on the stair master to burn off those calories from dinner. So, in order to still be able to go out and enjoy your meal, I’ve created an Eat This Not That list of all popular fast food joints in Nacogdoches… Enjoy!

McDonalds

EAT THIS! The Egg McMuffin with Hashbrowns

450 calories, 22g fat (6g sat.) 1,120mg sodium

NOT THAT! Big Breakfast with Large Biscuit, Hot Cakes, Margarine, and Syrup

1,370 calories, 64.5g fat (21.5g sat.) 2,335mg sodium, 49g sugar

If you want to look good in time for summer, don’t be eating this for breakfast everyday.

Domino’s

EAT THIS! Three slices of Domino’s Mediumhand Tossed Pizza with Grilled Chicken, Green Peppers, and Shredded Parmesian

544 calories, 15g fat (5.5g sat.) 1,190 mg sodium

NOT THAT! Chicken Carbonara Breadbowl Pasta

1,480 calories, 56g fat (24g sat.) 2,220 mg sodium

It’s bound to be more than half of a 2,000 calorie diet when you substitute grease for vegetables.

Dairy Queen

EAT THIS! Chocolate Sundae (small)

300 calories, 8g fat (5g sat.) 41 g sugars

NOT THAT! Chocolate Chip Cookie Dough Blizzard (small)

710 calories, 28g fat (16g sat.) 75g sugars

I’m surprised nobody has gotten salmonella from this dessert.

Quiznos

EAT THIS! Two Roadhouse Steak Sammies and Baked Lays

660 calories, 14g fat (2g sat.) 2,255 mg sodium

NOT THAT! The Tuna Melt (Large) with Cheetos

1,620 calories, 111g fat (25g sat.) (1.5g trans) 2,070mg sodium

This sandwich is swimming in mayonnaise, enough said.

Campus Rec... Your ticket to healthy eating!

Your Ticket to Energy!

I'm sure we're all guilty of consuming a Red Bull or a Monster during Dead Week to help us stay focused while studying. They give the user a caffeine high but then result in the user 'crashing' in about a few hours later. The caffeine and sugar levels are extremely high, which aids the user's mental and physical performance. However, the herbal ingredients such as Taurine, Guarana, Carnitine, Ginseng and B-vitamins are proven to lower heart rate and blood pressure.

Red Bull: 8.3 serv. (fl. oz)
1 serv. per cont.
27g sugar per serv.
80 mg caffeine per serv.

Monster Energy Assault: 8 serv. (fl. oz)
2 servings per cont.
27g sugar per serv.
80mg caffeine per serv.

Rockstar: 8 serv. (fl. oz)
2 serv. per cont.
30g sugar per serv.
80mg caffeine per serv.

Full Throttle: 8 serv. (fl. oz.)
2 serv. per cont.
29g sugar per serv.
72mg caffeine per serv.

Taurine- claims to lower risk of diabetes, epilepsy, and high blood pressure.
Scientific evidence proves that Taurine shows is an ineffective way to treat diabetes and epilepsy. Studies actually have shown it may lower blood pressure.

Guarana- claims to increase energy, enhances physical performance and promote weight loss.
Scientific evidence proves Gaurana is associated with caffeine. Caffeine has been associated with an increase in energy, enhances physical performance, and suppresses the appetite.

Carnitine- claims to improve endurance and increase metabolism.
Scientific evidence proves that there is no evidentiary support to indicate Carnitine improves endurance and weight loss. Yet, some tests prove that Carnitine can protect the body against heart disease.

Panax Ginseng- claims to speed illness recovery, improve mental and physical performance, controls blood glucose, and lowers blood pressure.
Scientific evidence doesn't support any of these claims.

Research has found that it's safe to consume caffeine after an intense workout. Yet, the safety of consuming energy drinks before, during, or after a workout has yet to be established. The safest way to go is to stick with water.

Your Ticket to Campus Rec

Super Bowl Party Tips

The Super Bowl is here and you know what that means…PARTY! Whether you’re hosting some friends or going out, there is a way to have fun without putting yourself in danger! Anywhere you go on the night of February 5^th will be crazy, but with a few of these pointers and a bit of preparation, you’ll be able to enjoy a fun night and great game!

Whether you’re a Patriots or a Giants fan being safe should be your first concern. If you are planning on attending a party there is a game plan that will help to secure your fun night!

The Pregame

1. Designate a driver before you leave or be prepared to call Driving Jacks (936-552-6600)

2. Eat BEFORE you go out

3. Prepare a safe place to sleep for night

4. Know your boundaries before you start the game

The Kick Off

5. Use the buddy system; never go anywhere alone

6. If you're going to drink, drink slowly; it’s a long game with plenty of commercials; pace yourself

Half-time

7. Stay hydrated and take water breaks

8. Stick to what you know if you are in an unfamiliar place or with unfamiliar people. Don’t try different drinks that you don’t know how they affect you.

9. If you start to lose control of your thoughts, blurred vision, or slurred speech, bench yourself and switch to water

The Celebration

10. Remember you have to get up for class the next morning

11. If you are the designated driver remember the roads are still not safe because you are sober, be looking out for other drivers

If you plan on hosting a party, there are a couple of tips that could help you keep your guests happy. The way to anyone’s heart is food! 40% of college students like Mexican foodssnack such as nachos, taquitos, and tacos. 27% said they prefer chili where you can just eat it or make some frito pie. 20% enjoy crackers or chips with different types of dip, and 13%

would rather have wings and sub sandwiches. But don’t fret; when it’s all said and done as long as the food is good, it will be gone by the end of the night!

By laying the groundwork for your night in advance and sticking to the game plan throughout the evening you’ll be able to wake up and get to class Monday morning. With these few small simple steps victory can be yours!

Your Ticket to Better Health!

Ok we have all heard all our lives that we should drinking water, not other stuff. Lets face it, it’s hard, and sometimes you just have to have a coke! But next time you reach for a sugary soda or energy drink, remember that there are some things that water does for your that the others just can’t.

First off, drinking water is a great way to lose weight. Water naturally flushes toxins out of your body. And water acts as a hunger suppressant! So when you are craving a snack, reach for some water.

Secondly, drinking a sufficient amount of water everyday, ensures that you are not dehydrated. Being dehydrated can cause a slue of problems that can dampen your day, such as, headaches, muscle aches, cramps, and fatigue. If you suffer from any of these issues you might consider trying to drink more water. You will be surprised at the result.

Thirdly, if you suffer from dry skin, drinking water replenishes your bodies tissues, including your skin. The more natural moisture your skin has, the younger and healthier it looks!

Finally, your body is made up of about 75% of water. Your body needs water to function efficiently. There are so many more benefits from reducing your risk of cancer, helps your digestion, and increases your productivity. You will be surprised at the results you will have by drinking water instead of soda!

Your ticket to Campus Rec - Erin!