Exercise routine from ONU’s own

By Eugene Burndam

Staying fit and healthy is a prominent topic no matter your age. Our modern era demands that we give into advertising. The newest food fads implore us to keep eating while exercise is often seen as a quick fix solution as opposed to daily routine.

So what about exercise? The question that remains for all of us is how can we maintain our bodies with exercise on a regular basis?

Former varsity soccer player and senior athletic training major Cory Miller has learned to maintain his body through exercise from a young age. He played soccer all four years at Olivet at the NAIA (National Association of Intercollegiate Athletics) level. He helped lead his team to win the Chicagoland Collegiate Conference Tournament Championship in 2009.

Miller offered to share some of the exercise tips and techniques he has learned to keep his body in shape, not just to be elite athletically, but to be a healthy person every day.

 “I do many things to stay in shape, from eating healthy foods to practicing yoga regularly. It’s all about maintaining a life style as opposed to finding quick fix to getting in shape,” Miller said. “There are a lot of misconceptions about exercising – it can be enjoyable and not just a way of punishing yourself.”

Here are some of Cory Miller’s exercise routines with his own hints of advice.

The treadmill run:

“Walking is the key to good cardio treadmill workouts. For the first four weeks, you should try for twenty minutes of walking at a pace of about 2-4 mph, depending on your comfort level. Adding ten minutes for the stretching, warm-up and cool-down, you’ll spend a half-hour each time. For the next five weeks of treadmill exercise, add ten minutes to your walking time. Do this until you are spending a total of sixty minutes on the treadmill at a time. To keep it interesting, you can change the incline slightly but adjust your speed accordingly to stay in that target heart rate range.”

Yoga and stretching:

“After a good warm up, stretching is important, make sure you hold all your stretches for at least 5-10 seconds. Yoga is also a form exercise that improves flexibility and balance.”

Cory’s yoga stance:

Downward Facing Dog (down dog for short) is a basic yet challenging yoga pose that provides numerous benefits. Miller says it’s a great pose for beginners.

“Press back into Downward Facing Dog. Pedal the legs, bending one knee and then the other, reaching each heel towards the floor. Settle into the pose and hold 5 to 10 breaths.”

Weight training:

“Lots of people have the wrong idea when it comes to weights. When used correctly they can be an effective way to burn fat as well as tone muscles.

“Weights are not just for body builders. Get in the habit of using them regularly and you will see the results.

“This resistance exercise concentrates work on your thighs and buttocks. Squats also work your lower leg muscles, abdominals and lower back. This fitness exercise is also a tried-and-true lower-body exercise for anyone without knee problems.”


Cory Miller is a former varsity soccer player who trains on a regular basis. He is currently working towards playing at a professional level and is trying out with various professional teams.

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