Planet Fitness: Empowering Students Through Fitness and Wellness

The college experience is often a whirlwind of classes, work, and social activities, leaving little room for self-care. In fact, nearly 50% of college students are estimated to be inactive. The good news is that Planet Fitness offers various programs and accessible resources to help students prioritize their health and well-being.

The College Student's Challenge: Balancing Academics and Wellness

Returning to campus after a break can be stressful. A student’s calendar books up quickly with responsibilities, making it difficult to prioritize working out. Inactivity can be an unexpected challenge when young adults leave home and gain independence. This newfound freedom, while exciting, can be overwhelming when it comes to managing one's well-being.

Mental health is a significant concern, with a large percentage of college students experiencing mental health issues. Students agree they could benefit from support. Regular exercise is a great resource that can help boost health and wellness across the board.

Planet Fitness: An Affordable and Accessible Solution

Planet Fitness offers an affordable fitness center near campus for support and expert guidance. Whether returning to campus or enrolling for the first time, scheduling physical activity is important to keep grades high and minds sharp. There are major benefits of exercise for college students.

Top Benefits of Exercise for College Students

The benefits of working out are numerous. Here are a few notable advantages for college students:

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Physical Health: Exercise improves brain and gut health, reducing the risk of chronic diseases and improving daily activities, mood, energy levels, sleep, and overall quality of life.
Strength: Strength training can improve functional fitness, making everyday tasks easier.
Confidence: Regular exercise increases self-confidence.
Mental Health: Regular movement significantly boosts mental health.
Improved Mood: Endorphins and other mood-boosting hormones make one feel better within minutes of working out.
Lower Stress: Exercise reduces stress levels. Don't skimp on your fitness routine during midterms and finals.
Stability: Physical activity leads to serenity. Managing stress and building confidence makes it easier to handle surprises.
Improved Academic Performance: Physical activity can improve academic performance.

Overcoming Time Constraints: Integrating Exercise into a Student's Life

Time management is a common challenge for college students. The newfound freedom students find themselves with when attending college means that most are managing their schedules for the first time. But, with the right priorities, college students won’t regret making exercise as important as their other responsibilities.

Here are some tips for incorporating movement into a busy school day:

Stretch during study breaks: Take a 7-10 minute break each hour to stretch and move. Library all-nighters shouldn’t be sedentary.
Bike to class: Ditch your car and bike to class. If you live too far to bike, you can still add movement to your commute by parking in the farthest spot and walking from class to class.
Active studying: Explore nearby hiking trails while listening to an audio version of class notes.

Finding time to balance exercise and school is essential for young adults to conquer.

Avoiding Overexertion: Recognizing the Limits of Exercise

While exercise is positive, there can be too much of a good thing. College students and young adults are at particular risk of overexercising during times of stress.

Overexercising can strain joints and weaken muscles, increasing the risk of injury. Excessive exercise can lead to addiction, more anxiety, depression, and certain eating disorders. Paying attention to body signals and allowing time for recovery between workouts is crucial. Exercise experts recommend a day off after a hard workout to strengthen muscles.

If you’re worried that your fitness routine is getting out of hand, ask yourself if it interferes with other activities, affects studying and grades, or leads to guilt. Consult a nutrition counselor, student health professional, or doctor for support and more information.

Planet Fitness Amenities and Resources

Planet Fitness offers affordable and accessible gym memberships with thousands of locations nationwide with amenities and group fitness offerings that rival any campus fitness center. You can get started now for free on the PF App. *Amenities and Perks subject to availability and restrictions. See home club for details.

Maximizing Workouts with the Elliptical Machine

Planet Fitness offers a variety of equipment, including the elliptical machine, which offers a low-impact, full-body workout.

What is an Elliptical Machine?

The elliptical is a low-impact gym machine that provides excellent cardio and strength-building movements. Also called a cross-trainer, the elliptical is a stationary piece of equipment. It is used to simulate walking, running, or climbing without causing excessive pressure on the joints. That means it can be the perfect solution for people with joint issues or for those looking to minimize impact while still getting in an effective workout.

Elliptical machines can feature a variety of features for your workout experience: adjustable resistance levels, incline settings, and built-in workout programs, to name a few. Most ellipticals also feature handrails for balance and moving handlebars that allow you to engage your upper body. The pedals move, well, elliptically-think the shape of a squashed circle-providing a smooth and continuous movement pattern that closely mimics the pattern of natural walking or running.

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Elliptical machines offer a lower-impact workout than treadmills, making them a cardio alternative that's gentle on the knees, hips, and back. Unlike stationary bikes, which primarily target the lower body, ellipticals engage both the upper and lower body, providing a comprehensive workout. This dual-action exercise is excellent for those looking to break a solid sweat and build endurance.

Key Benefits of Elliptical Workouts

Low-Impact Exercise: The machine reduces the stress on your joints, making it an amazing cardio option with less wear and tear than high-impact exercises like running. Because your feet never leave the pedals.
Full-Body Workout: The moving handlebars allow you to engage your arms, shoulders, and chest while the pedals work your legs and glutes. The elliptical will work your whole body. This combination helps you tone muscles across your entire body, making it an efficient way to improve strength and endurance.
Calorie Burning and Weight Loss: Depending on the intensity of your elliptical workout, you can burn between 300 to 600 calories per hour. Adjusting the resistance and incline levels can increase the intensity of your workout, which can also increase the amount of calories burned. These calories used in physical activity, combined with reducing the calories you eat, allow you to work toward a calorie deficit that can help result in weight loss.
Cardiovascular Health: Regular aerobic exercise, like using an elliptical machine, can strengthen the heart, improve stamina, increase lung capacity, and even reduce risk of heart disease and other conditions. All these health benefits in one machine is exactly why we heart the elliptical!
Versatility and Convenience: Elliptical machines offer a wide range of workout options, from steady-state cardio to high-intensity interval training (HIIT). Many machines also have pre-programmed workouts that can simulate different terrains or workout styles, keeping your workout interesting. This versatility and the convenience of exercising at your local PF club make the elliptical a great option to add to your fitness routine.

Different Types of Elliptical Workouts

Steady-State Cardio: Steady-state cardio involves maintaining a consistent pace and intensity throughout your workout. This type of workout is ideal for building endurance or during active recovery between high-intensity workouts. On an elliptical, it's easy to adjust to a comfortable pace and maintain it for the duration of your session, typically 30 to 60 minutes.
High-Intensity Interval Training (HIIT): HIIT is a popular workout method that alternates between intense effort and short recovery periods. On an elliptical, this might involve sprinting for 30 seconds, followed by a 1-minute recovery period at a slower pace. Due to their intensity, HIIT workouts allow you to get an effective full body workout in a short amount of time.
Incline Workouts: Some elliptical machines offer an incline feature that lets you simulate climbing. Incline workouts target different muscle groups, particularly the glutes and hamstrings, providing a more challenging workout. This not only increases muscle engagement, but can also increase calorie burn depending on the intensity of the workout.
Resistance Training: Ellipticals with adjustable resistance levels allow you to incorporate strength training into your cardio routine. Increasing the resistance forces your muscles to work harder, and can be a fun and challenging addition to build strength and endurance in your legs and lower body.
Cross-Training Programs: Some elliptical machines include built-in cross-training programs, providing balanced workouts that target multiple fitness components, including strength, endurance, and flexibility. These programs might alternate between resistance levels, inclines, and paces to keep your workouts varied and exciting.

How to Use the Elliptical Machine: Tips and Tricks

To get started, adjust the resistance and incline on the elliptical machine to match your fitness level. Start low if you’re new. Aim for a steady pace you can maintain throughout your workout. When you're feeling more confident, try switching it up with some interval training. You can always tap into the machine's pre-programmed workouts to add variety or help you reach specific goals. All the while watching your heart rate using a built-in monitor to ensure you work at the right intensity.

Proper Form and Technique on the Elliptical

Maintain an upright posture with your shoulders back and core engaged. Hold the handlebars lightly, whether they move or are stationary, to help balance without slouching. Keep your feet flat on the pedals, pushing down with your heels for a smooth stride. Focus on steady breathing to maintain endurance and avoid fatigue.

Staying Safe on the Elliptical Machine

Warming up before your workout helps prepare your body for exercise by gradually increasing your heart rate and loosening your muscles, so spend at least 5-10 minutes at a low resistance to get your blood pumping. Similarly, cool down after your workout by gradually reducing the resistance and pace to bring your heart rate back down.

As with any exercise, it’s important to listen to your body and avoid pushing yourself too hard, especially if you’re new to using the elliptical. Overexertion can lead to injuries and burnout, so start with shorter, less intense workouts and gradually increase the duration and intensity as your fitness improves. Focus on maintaining proper form, using appropriate resistance levels, and not overdoing it with high-intensity workouts. If you experience pain or discomfort, stop your workout and consult a fitness professional or physician.

And don't forget: drink water before, during, and after your session to keep yourself hydrated.

Beginner Elliptical Workout

For beginners, it’s essential to start with a simple elliptical workout that gradually increases in intensity. Here’s a basic workout plan to get you started:

Warm-Up Routine: Five minutes at low resistance (1-3) and flat incline. Start by moving comfortably.

Claflin University Partnership

Claflin University launched a partnership with Planet Fitness to provide internships for students majoring in human performance and recreation and sports management. Justin Josey, a senior sports management major, was the first Claflin student selected for the internship. He will work with Planet Fitness during the 2022 spring semester.

Kristin Bobenage, Planet Fitness human resources director, said, “I am excited to see what we both can accomplish through the partnership. We have never done this before, even in the Columbia, S.C. market. We are participating in a program like this for the first time. I’m just looking forward to the experience and connecting with people."

Clarissa Graham, instructor and coordinator of clinical experiences and community engagement at Claflin University, has worked diligently since September 2021 to bridge a partnership with the University and Planet Fitness. Dr. Nathan Chaplin, assistant professor/coordinator of human performance and recreation and Dr.

Graham said, “I think this is an opportunity for greater exposure for the students in the internship program. It allows them to connect with others, gain real-world exposure, and apply what they learn in their classes in a professional setting. We want this partnership to provide mutual benefits. We are grateful to Claflin President Dr. Dwaun J. Warmack for his visionary leadership and to Dr. Anthony A. Pittman, dean of the school of education, for his continued efforts to spearhead partnerships within the community."

Planet Fitness: Investing in Employee Well-being

Planet Fitness is committed to the health and well-being of its team members and their families. They offer a robust and comprehensive benefits program, which includes top-quality healthcare (medical, dental, vision), life insurance, paid leave, child and pet care allowances, 401(k) plan with match, stock purchase program and of course, a complimentary PF Black Card membership!

Planet Fitness is committed to expanding team member potential. They offer resources, training and opportunities to further develop your skills, or maybe even help you to learn a few new ones, wherever you are at in your professional development journey.

Their leadership team is committed to company-wide transparency. They work hard to ensure all our team members stay connected to our strategic goals and feel like they are an integral part of the future of our brand and mission.

They have a generous vacation policy, unrestricted sick days, volunteer time off, a hybrid work schedule and early release Fridays!

Planet Fitness is committed to continuing to give team members the space, time, resources and support they need to be able to take care of themselves both in the office and at home. Through physical offerings such as on-site amenities, fitness challenges and our Burn-2-Earn program where you can earn points for every workout; to programs focused on putting mental health first, like our 12 Months of Wellness initiative.

Planet Fitness understands the value of gratitude.

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