About
Students pursuing careers in medicine often neglect their personal health and wellness to achieve the “competitive medical school applicant” standards in pre-medical coursework and extracurricular involvement. Ironically, poor health habits can impede a student’s general performance and efficiency in meeting their desired goals. PhiDE Fit is a project within the fraternity that aims to promote health and wellness to its members by offering group workouts, a research-based blog, and peer support. The resources offered through PhiDE Fit will help its community of future physicians to develop healthy lifestyle practices and enhance their general sense of wellbeing.
Recipes
Blog
Post 1: Let’s Talk Fitness
September 29, 2018
By: Janet Aliev
“Nothing happens until something moves.” - Albert Einstein
Four Types of Exercise
Aerobic Exercise
Resistance Training
Balance
Flexibility
Cardio and Lifting
1. Aerobic exercise can be referred to as endurance training, or cardio. This category is made up of exercises that condition your cardiovascular and respiratory systems. It improves cardiac contractility and blood oxygenation. Feeling winded and shortness of breath after climbing a flight of stairs indicates that your heart and lungs are not as efficient in oxygenating the body upon increased physical exertion.
○ By engaging in cardio, you can burn fat tissue, build stamina, stimulate endorphin release for a positive mood, and reduce the risk for chronic diseases like type II diabetes and heart disease.
○ Examples of moderate-intensity cardio include: brisk-walking, jogging, swimming, biking, playing basketball for 30-minute sessions
2. Resistance training is also known as strength training, weight training or lifting. Exercises that require you to move against resistance, with appropriate intensity and repetition, are designed to stimulate muscle growth. If performed properly, muscle tissue undergoes a cycle of tear and repair, resulting in increased muscle mass.
○ Lifting increases musculature and overall strength, increases bone density, improves metabolism, improves posture, and also stimulates endorphin release for a better overall mood.
○ Examples of resistance training include push-ups, pull-ups, squats, and bench pressing. Use equipment such as kettlebells, dumbbells, and weight machines for strength training.
Links
Four types of exercise: https://www.health.harvard.edu/exercise-and-fitness/the-4-most-important-types-of-exercise
Endurance training: https://www.health.harvard.edu/exercise-and-fitness/interval-training-for-a-stronger-heart
Aerobic Exercise: http://www.mydr.com.au/sports-fitness/aerobic-exercise-the-health-benefits, https://www.nhlbi.nih.gov/health/educational/lose_wt/phy_act.htm
Muscle Growth: https://www.builtlean.com/2013/09/17/muscles-grow/
Medline Plus links: https://medlineplus.gov/exerciseandphysicalfitness.html
Post 2: Don’t Sleep on Sleep
October 13, 2018
By: Aristedes Escobar
Did you know that we will spend almost 25 years of our lives sleeping if we make it to 75?! If I remember how to do my fractions correctly, that’s 1/3 of our lives! Many of us take sleep for granted, choosing to scroll on social media or plunge into a Youtube rabbit hole for hours on end. We, at PhiDE FiT say this shall go on no more! Sleep is like the white sauce from Halal Guys. Your body loves and craves more of it and we hope to convince you so!
Here are some sleep benefits!
Improve memory
Lower stress
Live longer, affects quality of life
Curbs inflammation
Spur creativity
Improve your grades
If you are struggling to have healthy sleep habits, here are some tips that hopefully will help!
Sleep / wake about the same time everyday
Get roughly 6-8 hours per night
Don’t eat a big meal close to your bedtime.
Take time away from electronics
Avoid caffeine at least 6 hours before bedtime.
Start a sleep diary, where you write how you have been sleeping.
Soothing Songs to Sleep to:
Poses by Aristides Escobar → found on Soundcloud
Shivers (feat JP Cooper ) by SG Lewis
Yours by Alina Baraz
Pretty Little Fears by 6lack
Hold Me Down by Daniel Caesar
So fellow members remember to get as much sleep as you can! We hope nothing but sweet dreams for all of y’all.