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Enable Athletes to Achieve Peak Physical Performance

100% Online M.S. Degree Program

Certification-Aligned Curriculum

Faculty With Industry Experience

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Complete the form to learn more about this program.

  • Duration 2 years
  • Cost per Credit $475
  • Credit Hours 33

Program Benefits

  • Transfer credits to graduate faster
  • Complete each course in eight weeks
  • Access personalized career support
  • No clinical placement requirements

Master Kinesiology Concepts to Motivate Athletes to Reach Their Potential

In sports, landing a training or coaching role can seem just as competitive as the action on the field. Now, you can build qualifications for these positions with the online master’s in strength and conditioning program from CSP Global. You’ll acquire skills for helping athletes improve their performance and lower the risk of injury while preparing for certification exams, such as the NSCA CSCS and NASM-PES.

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Prepare for Careers with Athletic Departments and Fitness Centers

The online M.S. in Strength and Conditioning program imparts kinesiology knowledge to position you for careers in athletics and well-being. The courses prepare you to oversee strength coaching for high school, collegiate, and professional teams or pursue personal trainer positions with premier fitness centers. Discover professional opportunities through our Career Development Center and the Handshake app.

Career Outlook

Specialized Strength and Conditioning Courses

11 Online Courses

33 Credit Hours

The online M.S. in Strength and Conditioning curriculum delves into kinesiology concepts that strength coaches and personal trainers must know. You’ll also complete a master’s capstone to demonstrate everything you have learned during the program and research strength and conditioning issues with input from professionals.

Course highlights:

  • KHS513 Scientific Principles of Strength and Conditioning
  • KHS524 Advanced Program Design for Special Populations
  • KHS590 Psychology of Sport and Exercise
  • KHS615 Advanced Exercise Prescription
View Complete Curriculum

Apply to the Online M.S. in Strength and Conditioning Program

No GRE/GMAT Requirements

No Application Fee

To apply to CSP Global’s online master’s in strength and conditioning program, you’ll need:

Cumulative undergraduate GPA of at least 3.0 on a 4.0 scale
Official transcripts from an accreditor recognized by the U.S. Department of Education stating the conferral of a bachelor’s degree or higher
View the Application Process

Affordable Online Master’s Degree Program

$15,675 Total Tuition

$475 per Credit Hour

CSP Global strives to offer affordable, competitive tuition for each program, and the online M.S. in Strength and Conditioning degree is no exception. Speak with an enrollment counselor to explore your financial aid and scholarship options. Additionally, eligible students can transfer credits for up to 50% of the coursework.

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What You’ll Learn

While seeking your master’s in strength and conditioning online at CSP Global, you’ll learn to develop exercise programming, conduct health and fitness assessments, identify kinesiology trends, and more. The program also imparts communication, collaboration, and leadership skills to help you become an asset for sports teams, fitness centers, and health services organizations.

Online M.S. Program Outcomes

  • Demonstrate advanced knowledge of human physiology, nutrition, functional anatomy, and biomechanics related to exercise programming.
  • Execute health and fitness assessments for diverse populations with modifications appropriate to individual needs.
  • Design and implement safe and effective strength and conditioning programs for a variety of populations, including athletes and individuals with special considerations.
  • Apply motivational and effective communication strategies as a leader within professional industry interactions.
  • Critically evaluate, create, and advance new trends and issues as leaders in the industry.
  • Apply ethical standards in collaborative decisions in performance environments while maintaining employee and client safety through risk management.

Military Support and Benefits

Achieve your mission to earn a career-ready degree at CSP Global. In our supportive environment, U.S. military service members and veterans can receive one-on-one guidance for excelling in class and accessing education benefits through the GI Bill® and Yellow Ribbon program. We also offer transfer credit for military service and reduced tuition for active-duty service members and their spouses.

GI Bill® is a registered trademark of the U.S. Department of Veterans Affairs (VA). More information about education benefits offered by VA is available at the official U.S. government web site at http://www.benefits.va.gov/gibill.

The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.

Military Services

Get the Feel of an In-Person Program on Your Schedule

With over 25 years of experience and more than 40 online programs, CSP Global is a pioneer in online education. As part of our diverse online community, you’ll receive a liberal arts education guided by Lutheran principles. The career-connected curricula, flexible learning options, and alumni connections available at CSP Global mean you’ll graduate ready for success. We are committed to delivering online programs with the same quality as our on-campus learning.

Online Experience

Financial Aid

In addition to financing your online education with federal student aid and private loans, CSP offers online students a tuition discount (this limits eligibility for institutional scholarships). Transfer students could receive $2,000 or more through transfer partnerships and transfer student awards. CSP is also a Military Friendly® institution. Speak to an enrollment counselor about your options.

Tuition & Aid

Frequently Asked Questions

Are you interested in one of Concordia’s online programs? Get answers to the most frequently asked questions about time to completion, accreditation, tuition and fees, admissions, and more. If applicable, you can also learn more about licensure, concentrations, or specializations offered in the program. Get more information about any online program or contact an enrollment counselor at (855) 641-2525 with further questions.

You’ll need a GPA of 3.0 to apply to the master’s in strength and conditioning program. You can learn more about this program’s requirements by visiting our admissions page.

Those who earn a master’s in strength and conditioning degree online can pursue an array of careers, such as sports performance coach, personal trainer, strength and conditioning coach, and sports specialist. Demand for fitness trainers and instructors is rising, as the Bureau of Labor Statistics projects employment will grow 19% from 2021 to 2031. During that period, coach and scout hiring is expected to grow by 20%. Learn more about your career options by visiting our careers page.

You’ll complete each course online. This format allows you to study in the times and locations that are best for you throughout your program without ever coming to campus. You can learn about the curriculum by visiting the courses page.

On average, students will complete this program in 5.5 semesters. Transfer credits could decrease the time it takes to finish your degree. To review the curriculum, visit our courses page.

The tuition for the master’s in strength and conditioning program is $475 per credit hour. You’ll need to complete 33 credit hours for a total tuition of $15,675. You can review all costs on this program’s tuition page.

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As many of us know all too well, time management is deceptively difficult to master. Ostensibly, it seems it should be pretty easy — but, as we realize when we find ourselves deep in the midst of a project, maintaining a high level of efficiency and sticking to a precise schedule can be tricky.

The importance of time management for students cannot be overstated, but for online learners trying to balance school, work, family, and personal obligations, the task is often a daunting one. To help make it simpler and more attainable, so that scholars can work more productively, let’s examine various time management tips, strategies, best practices, and tools that can quickly be adopted as good habits.

Prepare for Success

Set up a dedicated study space

Learning from home on your own schedule allows for great flexibility, but it comes with the challenge of finding an optimal workspace. The comfort of your sofa makes it an attractive option, but it’s also strongly associated with leisure and television-viewing in your mind, which can make it difficult to get work done in that spot.

Having a designated quiet study space is an essential part of all successful online learning strategies. It gives you a clear separation between your school and personal lives, reducing distractions and allowing you to maintain a productive mindset. Even if you live in a studio or one-bedroom apartment and have to create a makeshift study area with a portable divider and a foldable desk, it will help you concentrate better.

Particularly in situations like that, a pair of headphones can go a long way — especially if they have noise-canceling capability. Wherever you learn, make sure you have a reliable internet connection, so you won’t have to deal with many interruptions or a lot of lag when working on your computer.

Routinely practice self-care

Fatigue, illness, and negative feelings such as stress and worry can all lead to procrastination. Even when you’re not putting off your schoolwork, these factors make it difficult for you to concentrate and be productive, significantly increasing the amount of time it takes to complete assignments. Considering the great importance of time management for students, it’s crucial to take care of yourself by eating nutritious meals, exercising on a regular basis, and getting enough sleep, which will improve your focus, energy level, and mood.

Meditation is another practice that makes time management easier by refreshing you mentally and physically, allowing you to stay calm, increasing your awareness, and expanding your capacity to resist distractions. It reduces stress and anxiety, so that your mind is less preoccupied with worries and better able to devote its resources to focusing on the task at hand.

By making you more aware of your thoughts and behaviors, meditation allows you to make fewer mistakes, which means you save the time that would ordinarily be spent correcting those errors. It also enhances willpower and boosts energy levels, increasing your ability to stay motivated and committed to your goals, even when the days are long and distracting or difficult thoughts and stimuli are present.

Perhaps most importantly, meditation helps you be more mindful in the present moment, rather than losing time as your thoughts vacillate between the past and future. The practice trains you to completely focus on whatever you are doing at each point in time, even if it’s just a mundane task, so that you develop great skill in quieting your mind, observing yourself, and giving your full attention to each action in the moment.

Identify & Minimize Time-Wasting Activities & Distractions

Determining the behaviors, actions, and external factors that cause minutes and hours to be wasted, and then greatly reducing the time spent on those things, may be the most important of all time management tips.

Resist the pull of your phone

For many people, the source of the problem is their smartphones, which are almost always close by and provide instant access to endless distractions. If you’re tempted by Facebook, Instagram, Twitter, or YouTube, avoid getting sucked into time-consuming scrolling or video-watching sessions by turning off notifications and logging out of the apps on your phone.

Simply having to enter your password each time you want to access your social media feeds or watch “just one” video can be enough to make you stop for a second, reflecting on whether or not you should be spending time on that activity at the moment.

As a second layer of protection against time-wasting, you can make your passwords more complex and not commit them to memory; rather, write them down in a notebook somewhere, so that you have to get up and go find them before you can log in and view or post content. Unless you’re powerfully motivated to engage with social media or YouTube at that time, you’re unlikely to do that, which means you’ll successfully stay on task instead.

And remember that it’s not just the apps on your phone that can interrupt you and impair your concentration and productivity: receiving calls and texts can be just as disruptive. Consider setting up calls to go straight to voicemail and hiding alerts for text messages during your study sessions.

Turn off the TV

It’s well known that you shouldn’t indulge in televised entertainment while you’re supposed to be studying or working — but how about the news or an educational show? It’s easy to rationalize leaving the TV on in those cases: you tell yourself that it’s just there in the background; you’re just casually listening, and there’s a good chance you’ll learn something valuable.

But dividing your attention between coursework and TV is a recipe for wasted time and lost productivity. And while any TV program will increase your level of distraction, having the news on may actually harm your time management further, due to the amount of anxiety-inducing content to which you’ll be exposed. Keep the two activities separate: for example, watch TV as a reward during a scheduled rest period after an hour or two of hard work.

Avoid multitasking

Doing two or more tasks concurrently sounds great in theory, especially to busy online college students — after all, what could be more efficient than that, right? But in reality, the end result of this approach is usually that each task takes longer to complete and is not done as well.

As the American Psychological Association has reported, studies have found that multitasking, especially when done to a heavy degree, has a detrimental impact on productivity. Our brains were designed to concentrate on one activity at a time, and that’s how we typically do our best work.

Structure Your Study Time

Time block

One of the most successful online learning strategies for time management, time blocking involves segmenting your day into chunks, typically by the hour or half-hour, and dedicating each chunk to a work-related task or break. This technique works well because it is straightforward and flexible: should you need more time to complete a task, you can simply devote a second block to it and adjust your schedule for the rest of the day accordingly. It’s also an effective way to establish and maintain a study routine from day to day, which can be especially challenging for those who work from home.

To prevent boredom due to following the same schedule for many days, you can divide bigger, more time-consuming projects into smaller blocks and fit other tasks and short breaks in between them. Make sure that your breaks feature a healthy balance of rest and fun, which can sometimes be combined in the same activity, such as a leisurely nature walk.

Get work done before deadlines

Stay well ahead of deadlines as you’re studying or doing projects. This is especially important for partner or group assignments in which you have to work with multiple people to coordinate meetings and contributions. Often, you don’t know exactly how long the work is going to take, so don’t fall prey to procrastination and be forced to rush at the end.

Pretend that the deadline is a different date significantly earlier than the real one, and keep yourself on pace to complete the work by that day. Then, if the assignment takes longer than anticipated, you have given yourself a buffer and don’t need to stress or stay up all night to finish in time.

Pick the best time to study

Most students have higher levels of energy and motivation during specific times of the day or night. Perhaps you are most focused and inspired early in the morning after a cup of coffee or two; or maybe you find that you can get work done more effectively late in the evenings, once the other stressors and obligations of the day are behind you.

Whenever it is, find that window of greatest alertness and cognitive functioning, and try to get your most difficult tasks done during that time; save the easier assignments for those periods when you feel your mental acuity and energy waning.

Use Time Management Tools to Your Advantage

Get organized

There are myriad organizational tools available to help you with time management. 1Password provides a simple method of storing, managing, and using strong passwords, enabling you to log into websites and securely fill out forms with just one click.

With Evernote, you can keep your notes, to-do list, and schedule all in one convenient place. Additionally, create and assign tasks with deadlines, flags, and reminders to ensure everything gets done on time. The resource also gives you the ability to scan vital documents to eliminate clutter and find records and communications more quickly.

Another effective tool to keep you organized is RescueTime, which helps you find periods of time in between scheduled tasks and meetings when you can fully focus and get work done. Its recommendations are tailored based on your agenda and the daily focus goals you indicate. The program also keeps track of how much time you have left in the current task or meeting and offers insights and coaching to help you improve your time management skills.

Plan

A creative resource for visual brainstorming, MindNode assists you in capturing your thoughts, organizing them, and transforming them into a clear mind map. You can utilize various themes and styles to match your preferences and easily keep related thoughts and details connected. MindNode also lets you keep track of your progress on various tasks.

Pocket ensures you can stay focused on the assignment at hand without missing out on the other things you come across along the way. This tool allows you to save and curate articles, videos, and stories from any publication, webpage, or app for later consumption whenever you have the time. Content is accessible both online and offline on your smartphone, tablet, or computer.

With ZenDay, you have access to a calendar and to-do list featuring a three-dimensional timeline, instead of the traditional vertical list format. Tasks “float” within the interface, and ZenDay conveniently and automatically reschedules them into open time slots in your agenda. The program also uses a color-coded system and changes the hues of tasks that are nearly due or overdue, so you can easily keep track of your priorities and act on them.

Be productive

Try brain.fm for a unique approach to getting in the zone. This resource uses science to create music that affects your brain in ways that support greater productivity. It utilizes technology to promote strong neural phase-locking for more focused, coordinated cognition, while removing the distractions in the sound.

If you’re often drawn by the siren call of websites unrelated to your work, Cold Turkey may be a good solution. It gives you the ability to block everything from particular sites and applications to virtually the whole internet. Once put in place, its blockades are next to impossible to remove until the designated time period is over.

Are you a fan of the pomodoro technique? This is the practice of studying in fairly short bursts of 25-30 minutes, using a buzzer or alarm to alert you to the end of each session and then taking a short break of two to three minutes before starting the next one. Once you’ve completed four cycles, you take a longer break to refresh yourself further. The rationale is that the sessions are long enough to let you get some work done but not so long that they feel tiring, overwhelming, or unpleasant. If this sounds appealing, try focus booster, which puts the technique to digital use, offering insightful time tracking and helping you stay laser-focused to work efficiently for 25-minute stretches. View your progress and rhythm on the dashboard to help you improve over time.

Schedule

With Any.do, you can organize your tasks, lists, and reminders in one intuitive app that will sync this content across your devices. With its flexible calendar and smart reminders, including location-based notifications, you can reliably keep track of all work and personal events and obligations in the same space. Additionally, the app integrates seamlessly with other calendars, such as Google, iCloud, and Outlook.

Take time-tracking to the next level with Toggl, a tool that offers a multitude of ways to achieve that goal. One-click timers work across laptop, desktop, and mobile platforms, with automatic syncing. Background tracking uses a timeline to track time spent on every application you engage with for more than 10 seconds. Calendar integrations let you assimilate your other calendars, e.g., Google or Outlook, into the Toggl app and start tracking time for events scheduled on those. The resource also gives you insightful, customizable reports.

For partner or team assignments, Avaza is a great way to collaborate on, manage, and discuss projects. The tool allows you to quickly switch from Kanban to Gantt to List views; visualize, filter, and group tasks in one or multiple projects; and complete budgeting and billing flexibly. Avaza also makes it easy to manage the resources dedicated to each project and offers drag-and-drop scheduling and editing of tasks.

Take Control of Your Future

Now that you understand more about successful online learning strategies and the importance of time management for students, are you ready to use these tips, techniques, and tools to further your education and advance your career?

Explore Concordia University St. Paul’s online programs here and discover the opportunities that await you. With associate, bachelor, and master degree programs, as well as certificates, CSP offers something for every learner, wherever they may be on their educational path.

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For busy people trying to juggle work and family obligations, the thought of getting a college education may feel overwhelming or even unattainable. But more and more students are finding peace of mind in the knowledge that this problem has a viable solution: online learning.

“Online education isn’t only for folks who are super well-versed in technology or got straight As when they were in previous programs; it’s not even just for those who have prior experience with college,” says Corey Long, Associate Director of Retention, who works with the advising team at Concordia University, St. Paul and has served in the higher education field for the past seven years. “We can definitely work with and support any student.”

Long’s considerable experience in the online learning space has given her a lot of insight into how to be successful as an online student. Below, we share some of this wisdom, covering the strategies, techniques, tips, and traits that can aid prospective college learners in their goal to not only survive online classes, but to excel in them.

What Are the Keys to Online Success?

Being Proficient in Basic Computer Skills

While one need not be an IT wiz to thrive in online schooling, it does help to have some experience and familiarity with technology. Long explains that it’s not necessary to know the ins and outs of a specific learning management system (LMS), but it’s useful to know the basics of using a computer and internet-based programs and tools, as well as to be able to follow directions well.

Using Resources and Asking for Help

Another part of knowing how to be successful as an online student is actively using available resources, including tech support, advisors, and instructors. “Online learning can feel really isolating sometimes,” Long notes. “We often see that the learners who need the most assistance aren’t asking for it, even though it’s available. It’s crucial not to get lost in the abyss, so to speak, and instead, reach out and ask for help. There are all kinds of resources here for students.”

If scholars don’t understand an assignment, they should tell their professors and ask for clarity. If they need more intensive help, tutoring is accessible. Perhaps they’re unsure of a policy — they ought to ask their advisor for an explanation.

In all of these cases, in addition to allowing students to get the support they need, the interaction with other people will allow them to feel a greater sense of community and know that they’re not alone on their journey.

Forming Study Groups

If online learners want to find study buddies, they’d be wise to reach out to their peers in their classes and schedule some time to work together. “I’ve even heard of students who live in the same city meeting in person to study once a week,” Long reports. “The fact that it’s online school doesn’t mean there aren’t ways for students to physically gather, especially if they live in or near the city where their college’s campus is located. And, as we know from our research, that tends to be the case.”

Like interacting with instructors, tutors, and advisors — but typically, to an even greater degree — being part of a study group lets students feel that they belong to a community. When they can meet their fellow learners in person, even just occasionally, that feeling grows stronger.

Having a Good Support System

“School is going to take up a lot of time for a student,” Long says. “One class can be anywhere from 10 – 20 hours a week, so you’ve gotta have folks that can give you the space and time you need. If you’ve got a big family, have them give you a couple hours a day for you to do school work. Friends can help support you as well, if you need to talk through a tricky assignment or you need someone to bring you food during the week.”

All of that can make a big difference in a college student’s studies. Everyone needs support from time to time; humbly recognizing that and then putting said support to productive use is among the most successful online learning strategies one can employ.

Preparing Effectively for Classes

The importance of physical and mental readiness cannot be overstated in an examination of how to be successful as an online student. “Making sure to do prep work before classes start can help a lot,” Long adds. “Getting all textbooks ordered a minimum of two weeks before classes start, or earlier if possible, is best. Students should also make sure to register for courses as soon as possible, so they’re not stuck scrambling to sign up. And then, a week before classes start, it’s a good idea to log in, take a look at the syllabus, and get a sense of what each class is going to look like.”

Long also strongly recommends that students talk with a financial aid planner well ahead of time to ensure they have all of their billing pieces set up. By taking care of all of these things in advance, students won’t have to rush to do them when the term starts; instead, they’ll just be able to focus on their classes.

Being Self-Motivated

Discipline, drive, and the willingness to hold oneself accountable are standout characteristics of a person who understands how to be successful as an online student. “Folks who are pretty self-motivated and don’t necessarily need to be told what to do all the time are well-suited to online learning,” Long states. “It’s pretty self-paced and asynchronous most of the time. So, being able to take a syllabus, build your own study schedule, set intermediary goals, and work towards completing assignments can really help you avoid the problem of getting to the last minute and still having a lot left to do.”

When it comes to successful online learning strategies, there’s arguably nothing more crucial than staying inspired by remembering the reasons why one is working hard to complete an online learning program. It may be to earn a big promotion at the office, land a better job at a different company, transition to a new career altogether, or show one’s children how to follow through and persevere in the pursuit of their goals and dreams.

Getting an education is a big investment of time and effort, so being able to mentally return to that “why” will help significantly. “That’s what we on the advising team like to do in our first conversations with students,” Long says. “We dig into why they’re going back to school, so that, when times get tough and they’re buried in tests and assignments, we can remind them.”

Developing a Growth-Oriented Mindset

Online education is a process, and it takes time to become at ease with it. So, having the right mentality regarding that is another one of the most successful online learning strategies. “Students need to be okay with being a little uncomfortable at the beginning, knowing that learning is a skill and that it takes a little time to flex those mental muscles and get used to the routine. So, understanding that a greater level of comfort will come and just being willing to stick with their studies are keys to success.”

Especially if people haven’t been in school for 10 or 15 years, which is often the case with online learners, nervousness is quite common in the beginning. But as long as they are open to taking advice, adapting as they learn, and sometimes adjusting their expectations, they will benefit greatly from the growth they experience in the educational process.

Planning and Managing Time Well

One of the most important parts of how to be successful as an online student is knowing how much time one has available to devote to one’s studies — and how to efficiently divide up and manage that time.

“It’s helpful for students to have a good understanding of what they will have going on in their lives for the two to three years in their programs,” Long explains. “It’s hard to plan that far out. But having a sense of how busy they’re going to be and how long it’s going to take to get all their schoolwork done is good; that will allow them to strike that balance between taking a full course load all at once or doing it a little more slowly and spacing it out.

And that’s part of the beauty of online learning: students can sometimes have that flexibility. Maybe when they start out, they have the time to do two courses at once; then life happens, and they can adjust their schedules to decrease the number of classes, take a break, or do whatever they need to in order to fit what they have going on outside of school.”

In some online education programs, the curriculum is set, and students follow it and take all the same classes in order as part of a cohort. However, there are other programs that afford learners more freedom of choice in terms of which courses they take at which time. In these cases, one of the other successful online learning strategies is planning one’s schedule in the proper way to end up with the right mix of general education and major requirements each semester. That way, students ensure that they are keeping track of and meeting all of the criteria for their programs, while keeping their workload manageable.

Experimenting With Various Techniques

“Different study methods are going to work well for different students,” Long states. “One person might do really well taking lots of handwritten notes and re-watching full lectures, while another might do better just listening and reading in spurts of 10 minutes here and there as they’re absorbing information.”

She recommends that learners try out a few things and see what works best for them personally. And if they’re struggling, they should talk to their instructors and explain that they have experimented with those techniques or strategies, but they’re still not grasping the material. Then, their teachers can either assist them in using those methods more effectively or suggest alternate methods that may be more conducive to their understanding, based on the teachers’ experience in seeing what has worked for other students in the past.

Studying in a Dedicated Space

No discussion of successful online learning strategies would be complete without a mention of the benefit of creating a space designated specifically for studying. “Even if it’s just a corner in a room where a student has their desk, books, and notes, it really helps to have that space to get in the zone,” says Long. “It makes sure that their brain is in schoolwork mode whenever they are in that spot.”

Having headphones, especially if they’re noise-canceling, is a great way to drown out distractions and stay focused. For students who live in studios or one-bedroom apartments, it might be best to set up a portable standing divider to keep their eyes from straying towards the television or other visual distractions during study time.

Celebrating Small Victories

“Earning a college degree requires spending a big chunk of time concentrated on that work,” Long remarks. “If a student is just focused on graduation as their goal, that’s going to feel really far away, so it’s important to celebrate the little wins along the way, too.” The first paper, first test, and first course finished are all great little milestones to recognize. Doing so will enable learners to feel a continual sense of pride in their achievements throughout the duration of their studies, which will help motivate them during challenging times.

Taking Care of Oneself

In her own college experience, after a couple of years, Long learned that it was really important to schedule non-school time as well. “Even if it was just two hours to sit and read a book for fun, or veg out and watch Netflix, giving myself those little self-care breaks was critical.” She advises that all online students do the same to avoid getting burnt out from hard work and stress.

Long also instituted a rule for herself that every learner can probably get behind: “I had a strict ‘no-homework Friday’ policy. So, the rest of the week was a lot more school, and after I finished classes on Friday, that was my evening to do whatever I wanted.” It also extends the weekends, which is never a bad thing.

Ready to Succeed as an Online College Student?

If you’re prepared to take the next step, explore Concordia University, St. Paul’s online programs. With associate, bachelor’s, master’s, and doctoral degrees as well as certificates available in various fields, CSP has an option to suit you, wherever you are in your journey.

For more information on how to be a successful online student, explore our related Online Learning Guide.

Corey Long

About Corey Long

Corey Long manages the online academic advising team at Concordia University, St. Paul. She graduated with degrees in history and political science from the University of Louisville and has worked in higher education for over seven years. Prior to entering this field, Corey worked in the nonprofit realm, focusing on the areas of youth development and immigrant and refugee education.

Through direct work with students at all levels, she has gained a strong understanding of academic advising, student interaction, and engagement, and the role education can play in improving lives. Her passion for continuous learning and development stands at the forefront of her day-to-day work with students.

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Discover Your Potential and Help Your Team Reach Theirs

Becoming a great coach or leader in athletics requires advanced skills and knowledge. With a master’s in coaching and athletic administration, you’ll stand out from others on and off the court, and you’ll be prepared for advanced roles as a coach, scout, athletic administrator, manager, or related positions.

Coach or Scout

$34,840/year

Develop amateur/professional athletes’ skills or help find skilled players for a team’s organization. In either one of these positions, you’ll take on a leadership role in sports.

Athletic Director

$60,423/year

Coordinate athletic activities for a school, university, or community organization. You’ll oversee events as well as areas like budgeting, marketing, and staffing.

Other positions you could qualify for with your master’s in coaching and athletic administration:

  • Event manager
  • Facilities manager
  • Fitness manager
  • League official
  • Marketing consultant
  • Marketing manager
  • Operations manager
  • Public relations manager
  • Sports agent
  • Sports journalist
  • Sports information director

Request More Information

By filling out the form, you’ll:

  • Gain access to a dedicated enrollment counselor who is ready to answer all of your questions.
  • Take one more step towards achieving your career goals.

Fill out the form to receive more information!

Program Outcomes: Advance as a Sports Leader

In the master’s in coaching and athletic administration degree program, you’ll:

Skill Survey Top 10 Institution Career Readiness Awards

We’re Committed to Your Success

In the 2021 SkillSurvey Career Readiness® rankings, CSP Global was ranked in the Top 10 “Career Ready” Institutions and Top 10 “Career Ready” Feedback for First-Generation College Students. The SkillSurvey rankings reflect over 170 partner institutions whose students received evaluator ratings following an internship, co-op, or other work-related experience.

Support Beyond Your Graduation Date

In addition to the high-quality education you’ll receive at CSP Global, you’ll benefit from a wide range of support during your time as a student that will extend throughout your professional journey as an alumnus. That’s part of how 94.5% of CSP Global graduates receive job offers within one year of graduation.

Job & Internship Board

Handshake is CSP Global’s job and internship board and it offers more than 20,000 opportunities to students and alumni. You’ll have an online login to easily stay on top of ways to enhance your career.

Job Fairs

More than 600 students and alumni attended various job fairs throughout the year. Get in front of top employers that are eager to connect with CSP Global’s current and former students.

Personalized Career Development

Need help with resumes and cover letters, networking, social media, and job searching? From mock interviews to 1:1 phone appointments with a career advisor, you’ll receive the expert assistance you need to achieve your goals.

Even More Forms of Support

The Office of Career Development staff is dedicated to supporting students and alumni on their path to find meaningful work. Including expert services from the office to partnerships with faculty and more, you’ll have several ways to get help and boost your career.

Array

The Pinnacle of Your Career in Health, Fitness, Sports, and Beyond

  • The top 10% of exercise physiologists earn more than $78,310.
  • The top 10% of fitness trainers and instructors earn more than $75,400.

Pursue growth in your career, as well as a boost in pay and outlook, with your master’s in exercise science. You’ll be able to become a top-level exercise physiologist, fitness trainer/instructor, nutritionist, manager/director, and more with this degree. Plus, you’ll gain the knowledge, skills, and credential to be acknowledged as an expert in your field.

Exercise Physiologist

$49,170/year

Help patients recover from chronic diseases alongside primary care physicians and other health care professionals. In this role, you’ll analyze medical histories, perform tests, collect health data, and develop individualized exercise programs for patients.

Fitness Trainer and Instructor

$40,390/year

Improve people’s cardiovascular health and strength training by motivating and leading them in exercise. You’ll be able to specialize in personal training, group fitness, specialized methods (like Pilates or yoga), or work in an administrative capacity.

Other positions you could qualify for with your master’s in exercise science degree:

  • Athletic director
  • Fitness instructor/consultant
  • Gym manager
  • Health care consultant
  • Nutrition specialist
  • Personal trainer
  • Sports nutritionist
  • Strength and conditioning specialist
  • Wellness coordinator

Request More Information

By filling out the form, you’ll:

  • Gain access to a dedicated enrollment counselor who is ready to answer all of your questions.
  • Take one more step towards achieving your career goals.

Fill out the form to receive more information!

Program Outcomes: Explore Advanced Topics in Exercise Science

In the master’s in exercise science degree program, you’ll:

  • Demonstrate advanced knowledge of exercise principles, strength and conditioning concepts, and nutritional influences on the body’s physiological adaptation to exercise.
  • Differentiate between various research methodologies and their appropriate use within the exercise science industry.
  • Gain the necessary skills to conduct safe exercise testing and create exercise prescriptions focused on health, disease prevention, and chronic disease management.
  • Demonstrate knowledge of the application of psychological approaches to working with individuals in an exercise and kinesiology-related capacity.
  • Develop the ability to synthesize scientific-based learning in current exercise science topics and communicate effectively through discussion, written work, and oral presentations.
  • Prepare for employment opportunities in the field of exercise science in public, private, and corporate settings.
  • Proactively apply knowledge in a real-world setting, integrating ethical standards and appreciation of population diversity.
Skill Survey Top 10 Institution Career Readiness Awards

We’re Committed to Your Success

In the 2021 SkillSurvey Career Readiness® rankings, CSP Global was ranked in the Top 10 “Career Ready” Institutions and Top 10 “Career Ready” Feedback for First-Generation College Students. The SkillSurvey rankings reflect over 170 partner institutions whose students received evaluator ratings following an internship, co-op, or other work-related experience.

Support Beyond Your Graduation Date

In addition to the high-quality education you’ll receive at CSP Global, you’ll benefit from a wide range of support during your time as a student that will extend throughout your professional journey as an alumnus. That’s part of how 94.5% of CSP Global graduates receive job offers within one year of graduation.

Job & Internship Board

Handshake is CSP Global’s job and internship board and it offers more than 20,000 opportunities to students and alumni. You’ll have an online login to easily stay on top of ways to enhance your career.

Job Fairs

More than 600 students and alumni attended various job fairs throughout the year. Get in front of top employers that are eager to connect with CSP Global’s current and former students.

Personalized Career Development

Need help with resumes and cover letters, networking, social media, and job searching? From mock interviews to 1:1 phone appointments with a career advisor, you’ll receive the expert assistance you need to achieve your goals.

Even More Forms of Support

The Office of Career Development staff is dedicated to supporting students and alumni on their path to find meaningful work. Including expert services from the office to partnerships with faculty and more, you’ll have several ways to get help and boost your career.

Array

Your Future in Health, Fitness, Sports, and Beyond

  • Employment of exercise physiologists is projected to increase 10% by 2033.1
  • Employment of fitness trainers and instructors is projected to increase 14% by 2033.2

A bachelor’s in exercise science opens up several pathways for your career. This program will prepare you for an impactful and positive career in any number of kinesiology-related fields. For instance, you could work in athletics, community sports, fitness, or personal training. You might become a coach, educator, administrator or sales representative (in fitness or a medical field), gym owner, or some type of instructor, specialist, consultant, entrepreneur, or manager. Note that many alumni pursue additional education in areas like aging, athletic training, biomechanics, chiropractic, exercise physiology, human growth, sports management, kinesiology, and sport psychology. This program also prepares students to sit for the ACSM-CPT certification and the following examinations: NETA, NSCA, ACSM, ACE, AFFA.

Gain the foundation to pursue your career goals in one of many possible fields.

Exercise Physiologist

$58,160/year

Help patients recover from chronic diseases alongside primary care physicians and other health care professionals. In this role, you’ll analyze medical histories, perform tests, collect health data, and develop individualized exercise programs for patients.1

Fitness Trainer and Instructor

$46,180/year

Improve people’s cardiovascular health and strength training by motivating and leading them in exercise. You’ll be able to specialize in personal training, group fitness, specialized methods (like Pilates or yoga), or work in an administrative capacity.2

Other positions you could qualify for with your exercise science degree:

  • Athletic director
  • Coach
  • Fitness consultant
  • Gym manager/owner
  • Health care consultant
  • Medical exercise specialist
  • Medical sales consultant
  • Scout
  • Sports nutritionist
  • Strength training coach
  • Wellness coordinator

Request More Information

By filling out the form, you’ll:

  • Gain access to a dedicated enrollment counselor who is ready to answer all of your questions.
  • Take one more step towards achieving your career goals.

Fill out the form to receive more information!

Program Outcomes: Foundational Concepts in Kinesiology

In the online exercise science degree program, you’ll:

  • Exhibit an understanding of the principles and concepts of kinesiology and allied health.
  • Apply knowledge of human anatomy and the musculoskeletal system to assess one’s development and abilities.
  • Demonstrate knowledge of the effects of physical activity on the body’s functions.
Skill Survey Top 10 Institution Career Readiness Awards

We’re Committed to Your Success

In the 2021 SkillSurvey Career Readiness® rankings, CSP Global was ranked in the Top 10 “Career Ready” Institutions and Top 10 “Career Ready” Feedback for First-Generation College Students. The SkillSurvey rankings reflect over 170 partner institutions whose students received evaluator ratings following an internship, co-op, or other work-related experience.

Support Beyond Your Graduation Date

In addition to the high-quality education you’ll receive at CSP Global, you’ll benefit from a wide range of support during your time as a student that will extend throughout your professional journey as an alumnus. That’s part of how 94.5% of CSP Global graduates receive job offers within one year of graduation.

Job & Internship Board

Handshake is CSP Global’s job and internship board and it offers more than 20,000 opportunities to students and alumni. You’ll have an online login to easily stay on top of ways to enhance your career.

Job Fairs

More than 600 students and alumni attended various job fairs throughout the year. Get in front of top employers that are eager to connect with CSP Global’s current and former students.

Personalized Career Development

Need help with resumes and cover letters, networking, social media, and job searching? From mock interviews to 1:1 phone appointments with a career advisor, you’ll receive the expert assistance you need to achieve your goals.

Even More Forms of Support

The Office of Career Development staff is dedicated to supporting students and alumni on their path to find meaningful work. Including expert services from the office to partnerships with faculty and more, you’ll have several ways to get help and boost your career.

Array

The rise in obesity has reached record levels in recent years, with the Centers for Disease Control and Prevention (CDC) reporting that more than one-third of American adults (39.8 percent, or 93.3 million people) were obese in 2016. In fact, obesity rates doubled in America among both adults and children between 1980 and 2000 alone. The national State of Obesity reports that this rate has remained consistent through 2018, with seven states’ populations exceeding 35% obese persons, and 29 more states topping 30%.

And the resulting complications are costly. The estimated annual medical cost of complications related to obesity in the United States was $147 billion in 2008, rising to “a staggering $190.2 billion or nearly 21% of annual medical spending in the United States” in 2010, as reported by the National League of Cities. Science Daily confirmed that the medical costs of obese individuals rose from 6.13 percent in 2001 to 7.91 percent in 2015, an increase of 29 percent. These high rates are not limited to adults: The CDC also reported data from 2015–2016 showing that nearly 1 in 5 school age children and young people (6 to 19 years) in the United States has obesity (in some states, the 2017 childhood obesity numbers reached 22 percent).

This dramatic rise in obesity in America may be surprising, because as a culture, our awareness and understanding of the effects of diet and exercise on both weight and overall health is at an all-time high. A quick Amazon.com search for the term “weight loss” results in over 50,000 books, over 40,000 supplements and food items, and over 6,000 sports products. The problem many consumers face is using all of the information and products to fuel long-term weight loss.

Nature vs. Nurture: Potential Causes of Obesity

For decades, as obesity numbers continue to rise, scientists from various disciplines have worked to understand the factors contributing to climbing BMIs and tipping the scales. Geneticist James Neel proposed the “thrifty gene hypothesis” in 1962, in an attempt to partially explain the increased global rates of Type 2 Diabetes. His theory proposes that humans, in a sense, evolved to be obese. This hypothesis has become the basis for much of the genetic research into obesity. An article posted by popular fitness blogger Steve Magness explained this hypothesis: “Through natural selection we evolved to be efficient at food storage and utilization … However, during the last century the transition to an overabundance of food and limited physical activity has created a situation where our previously advantageous thrifty genes now make us susceptible to diabetes and obesity.” Neel’s thrifty gene hypothesis draws from the feast-famine cycle and its relation to exercise, Magness said. “We likely did not evolve just to survive feast or famine, but also to be able to have enough fitness to survive procurement of food,” he explained. Thus, the main issue is the current environment of humans, in which low activity levels plus high-calorie diets result in increased fat storage, diabetes, and related complications. As Magness put it, “It is the mismatch between our genetic programming and our environment which has given rise to the obesity epidemic.”

Changing Our Future

National Initiatives to Combat Obesity

As the occurrence of obesity becomes more frequent in Americans of all age groups, the federal government has taken steps toward prevention and weight reduction by establishing a variety of national initiatives to combat both childhood and adult obesity.

Childhood-Based Initiatives

The various childhood programs established through federal funding have a common goal: for children to grow up healthier, which results in both lower occurrences of adult obesity and less obesity in Americans overall. In line with the principles of exercise science, Let’s Move! is one such initiative. It was founded by First Lady Michelle Obama and is dedicated to “solving the challenge of childhood obesity within a generation, so that children born today will grow up healthier and able to pursue their dreams.” Let’s Move! features comprehensive strategies to establish healthy habits early in the lives of America’s children. The program works to provide parents with the information they need to establish a healthy environment for their children and support them in their journey to better health, through both exercise and nutrition.

Two of the specific strategies used by Let’s Move! are related to improved nutrition and food quality. The first aims to provide healthier food options in schools so that students have access to better choices while they learn. The second works to ensure that “every family has access to healthy, affordable food.” And of course, as the name suggests, Let’s Move! also promotes increased physical activity among children.

Public Awareness Initiatives

Michelle Obama and Tom Vilsack, the USDA secretary, also introduced a new federal food initiative in June of 2011. MyPlate helps consumers make healthier food choices by helping them understand how to build a plate with the right proportions of different food groups at mealtimes. The MyPlate icon “emphasizes the fruit, vegetable, grains, protein foods and dairy groups … the building blocks of a healthy diet.”

Another initiative at the national level is the Prevention and Public Health Fund. The Affordable Care Act established this federal fund to “provide expanded and sustained national investment in prevention and public health, to improve health outcomes and to enhance care quality.” The fund invests in a wide variety of evidence-based programs, including:

  • Community and clinical prevention initiatives
  • Research surveillance and tracking
  • Public health infrastructure
  • Public health workforce and training

In 2015, the Prevention and Public Health Fund allocated a considerable portion of its budget to targeting obesity. A budget of $73 million was dedicated to diabetes prevention at the state and local level, supporting the National Diabetes Prevention Program. It also dedicated $35 million to “nutrition, physical activity and obesity base activities,” including intervention development, evaluation, policy change, social marketing and more. In 2017, the program distributed $931,000,000 to various agencies, with a considerable amount going to prevention and care for obesity-related conditions. 

Moving Matters

The Role of Exercise in Controlling Obesity

Although nutrition plays a central role in the prevention of obesity and the establishment of healthy lifestyles, it is important to recognize another key to overall health: exercise. It is widely known that regular exercise helps reduce body fat and protect against chronic diseases associated with obesity. According to the American College of Sports Medicine (ACSM), the following are some of the specific ways that regular exercise reduces risk of obesity and assists in weight loss:

  • Exercise is proven to both prevent and manage high blood pressure.
  • It raises high-density lipoprotein (HDL) cholesterol, or “good” cholesterol while lowering low-density lipoprotein (LDL) — “bad” cholesterol.
  • Regular physical activity also decreases the amount of dangerous plaques in the artery walls, allowing for proper blood flow.

The ACSM also suggests an ideal exercise program. The first component is low-intensity aerobic activity occurring four or five days a week for a duration of 30 to 60 minutes. In addition to this aerobic activity, weight and resistance training is also recommended. Weight training builds muscle mass while raising the muscle-to-fat ratio, which increases the amount of calories that an individual burns when they are at rest.

Exercise Science May Be the Obesity Solution

Though generally healthy individuals can usually begin an exercise program on their own, obese individuals often need close supervision and carefully planned approaches. This is where exercise science and kinesiology professionals play a vital role. The ideal exercise prescription for obese patients was outlined in the third edition of Clinical Exercise Physiology. The overall goal when working with obese individuals is to focus on expending the greatest amount of calories possible in a set period of time.

Especially in obese patients, exercise mode selection is key for reducing the risk of injury, though preexisting musculoskeletal problems can exist in healthy individuals as well. It is the responsibility of exercise science professionals to “assess any painful conditions and make recommendations to avoid this type of pain.” Because they are trained in exercise prescription and understand the functions of the human body, as well as common exercise-induced injuries, exercise science professionals can adjust exercise modes and intensity to fit the unique needs of each patient.

Both exercise scientists and kinesiologists know the importance of maintaining a healthy body weight and can identify strategies to help their patients meet weight loss goals. As trained professionals, their exercise-based approach to combating obesity is backed by scientific evidence. As Tucker pointed out, “Numerous studies have found that exercise is beneficial for weight loss, and crucially, weight maintenance, as well as health of physically active people. A vast body of research exists to show how exercise improves weight maintenance, working hand in hand with diet and other lifestyle choices to help people get to, and then stay at an optimal body weight.”

Improving the Lives of Unhealthy Americans

Individuals in the exercise science field have the unique opportunity to combat obesity directly  through their one-on-one work with obese individuals. For many, a personal experience with the adverse effects of obesity on health led to their pursuit of the career. Jerome Edwards, a 2014 recipient of the Bobbi Lambrecht Scholarship at Concordia University, St. Paul, uses his exercise science degree to improve the health of his clients. His parents’ struggles with weight and cardiovascular illness initiated Edwards’ passion for wellness: “About 10 years ago, my father had a heart attack. My mom had already been diagnosed as a type two diabetic. I knew what was in store if I did not change … I decided to become a trainer.” As of 2014, Edwards planned “to become a master’s-level athlete in CrossFit and with USA Weightlifting, and to show other late-blooming athletes that it is never too late to chase your dreams and thrive.” As a fitness professional, Edwards had already seen for himself the effects of exercise on health: “My pivotal moment was when an elderly female client said, ‘I want to be able to get out of my chair without holding on to something for help.’ We trained for a year before she left to have knee replacement surgery. Months later she returned and performed a proper squat without assistance,” he said. 

According to the Society of Health and Physical Educators (SHAPE America), “Kinesiology is a non-teaching major that has emerged in response to concerns about the lack of physical activity, obesity, and increase risks of developing diseases. The kinesiology field provides the opportunity to study the scientific basis of sport performance.” A diverse array of career options are available with a focus in exercise science or kinesiology. 

What Is Exercise Science?

Because exercise science is still a relatively new field, it is helpful to establish definitions to fully grasp the important role that trained exercise science professionals play in combating obesity. According to the National Library of Medicine, exercise science is the scientific study of human movement performed to maintain or improve physical fitness. Exercise science seeks “applied solutions to health problems related to physical inactivity and aims to understand and promote individual and public health and wellbeing through evidence-based physical activity interventions.” It includes several subfields:

  • Biomechanics
  • Exercise physiology/kinesiology
  • Exercise psychology
  • Cardiac rehabilitation
  • Athletic training
  • Fitness for special population groups

Exercise science addresses biological responses to physical activity in the body. As fitness experts Tucker and Edwards pointed out, exercise science professionals are responsible for conditioning individuals to higher levels of overall fitness, which results in reduced body fat and overall body weight. These specialists are on the frontlines of the battle against obesity in America, which explains why they are in such high demand. In 2019, The Bureau of Labor Statistics projected a 13 percent growth rate (faster than average) for the exercise science field through the year 2026, and, “Demand may rise as hospitals emphasize exercise and preventive care to help patients recover from cardiovascular and pulmonary diseases and improve their overall health.” 

The Science of Weight Loss

If you feel like your body is overweight and want to shed a few pounds, you are not alone.

A 2018 poll from Gallup found that 54 percent of Americans would like to lose weight. But losing weight is not easy, especially as we get older. It takes motivation, lifestyle changes, and sometimes even a trip to the doctor for us to see results. There are three main aspects to weight loss: nutrition, sleep, and exercise. When you combine attention to all three, you are more likely to see results. The science of weight loss proves that those three aspects play a major role in how our body stores fat and how we can remove it. Better eating habits, getting a good night’s sleep, and regular exercise have shown positive results across the board in both scientific studies and personal anecdotes from across the country.

Nutrition

Maintaining a proper diet can have a major impact on your overall health and can help you lose weight. The U.S. Department of Health and Human Services has found that the typical American diet exceeds the recommended intake levels of calories from solid fats and added sugars, refined grains, sodium, and saturated fat. Further, about 90 percent of Americans eat more sodium than is recommended as part of a healthy diet, and reducing sodium intake would save up to $20 billion a year in total nationwide medical costs.

The U.S. National Heart, Lung, and Blood Institute recommends a healthy eating plan that “emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products.” In terms of proteins, it recommends lean meats, poultry, fish, beans, eggs and nuts, while limiting trans fats, sodium and added sugars. Portion control is also an important part of a healthy diet, making sure that you do not overeat. The institute also recommends that for those looking to lose 1–1.5 lbs. per week, daily caloric intake should be reduced by 500–750 calories. Drinking water before and during meals can also help with weight loss, as well as maintaining a proper diet. A study from the U.S. National Library of Medicine found that drinking about 17 ounces of water helped boost metabolism by 24–30 percent over a 60 to 90–minute period, and that drinking that same amount of water a half hour before eating helped dieters eat fewer calories and lose 44 percent more weight.

There are also many different kinds of diets that you can try to help lose weight. These include:

  • Keto: The ketogenic diet is low in carbohydrates, moderate in protein, and high in fat. It is based on the premise that the human body was designed to run more efficiently burning fat instead of sugar, which is in carbs.
  • Paleo: This diet is high in proteins (meat, fish, nuts) and vegetables (leafy greens, seasonal veggies) and seeds. Anything processed, such as pasta, cereal, or candy is out. The premise of the paleo diet is to eat as the cavepeople did.
  • South Beach: This diet claims that it has the answer for you to have your own South Beach body. It is high in proteins and healthy fats, while low in types of carbohydrates, though you do not have to completely cut them out of your diet.
  • Vegan: This is a diet based on plant-based foods and beverages, eliminating all animal-based products, including eggs and dairy products. It’s not necessarily low carb, as you can still eat processed grains like bread and pasta, but it cuts out the animal-based proteins.
  • Dukan: The Dukan Diet is high in protein, low fat, and low carb. It’s designed around a permanent lifestyle change that helps you reach your “true weight” and keep it there.

Exercise

In addition to dieting, adding regular exercise to your daily routine can help you lose weight. There are many different ways you can exercise, depending on your body type, how much you want to lose, and whether you want to gain muscle as well. Multiple studies have shown positive results from exercise. Through the release of hormones like endorphins, exercise has been shown to reduce stress, increase productivity at work, and reduce the risk of heart disease, diabetes, and obesity, among other diseases.

In terms of weight loss, one of the most effective forms of exercise to help burn body fat is cardiovascular, or cardio, which includes running, walking, cycling, swimming, and any activity that gets your heart moving above the regular resting heart rate. Strength training, aerobics, and weightlifting can all lead to weight loss. A Healthline study on 141 obese people found that participants who burned 400 calories with cardio exercise five times a week lost 4.3 percent of their body weight, and participants who burned 600 calories, five days a week lost 5.7 percent of their body weight.

Thankfully, you do not have to do this alone. Both online and at gyms across the nation, there are weight loss programs you can join that will help motivate you to reach your goal.

Sleep

More than a third of American adults are not getting enough sleep every night, according to a survey from 2016 conducted by the Centers for Disease Control. Adults 26–64 need seven to nine hours of sleep per night, but when we do not get enough sleep, we increase the risk for bad health conditions such as high blood pressure, heart disease, and stroke, the CDC said. Our infographic on the science of sleep helps explain how a lack of sleep leads to mood and behavioral issues the next day, as well as how to remedy the situation. By sleeping well, you are letting your brain recharge, rest, and get ready for optimal performance the next day.

Getting a good night’s sleep can also help with weight loss. Insufficient sleep impacts hunger and fullness hormones, two of which are called ghrelin and leptin. Ghrelin tells the brain that the body craves food and it is time to eat. When we have not received enough sleep, our bodies produce more ghrelin. Similarly, the leptin hormone tells the brain when we have had enough. However, when we are sleep deprived, leptin levels lower, prohibiting a strong signal to get to the brain. Getting a full night of sleep helps keep our hormones in order.

Ways to Improve Your Metabolism

When combined, eating a proper diet with exercise and enough sleep can help you improve your metabolism, which will help you burn more calories. According to NASA bed-rest studies, “within a couple days of non-activity, the metabolism becomes inflexible.” By exercising daily, you can help jumpstart your metabolism and even improve it overtime. If your metabolism is slow, it will take time, but it is possible to improve it. Building muscle can also help your body burn a few more calories throughout the day, but aerobic exercises will push the metabolism even more.

Exercise Science Education and Careers

Like Tucker and Edwards, many individuals with a passion for health and fitness choose to pursue a career in exercise science. A comprehensive education in exercise science allows students to become part of the obesity solution. Degree programs in an online format also give students increased flexibility, especially in the case of adult learners.

At Concordia University, St. Paul, students can choose from online exercise science degrees at both the undergraduate and graduate level. This comprehensive background of study prepares students for a wide variety of health-related, exercise-focused careers. These programs expose students to key topic areas in exercise science such as:

  • Aging
  • Athletic training
  • Biomechanics
  • Chiropractic
  • Exercise physiology
  • Human growth
  • Sports management

To learn more about exercise science options, download a free exercise science career guide from Concordia University, St. Paul. This resource explores in-demand careers in the field, including salary information and employment outlooks. Download the guide today to get started.

Learn More About Exercise Science

If you want to learn more about the science of weight loss, then enroll today in Concordia St. Paul’s online exercise science degree. This degree program will teach you a greater understanding of kinesiology, exercise physiology, movement science, fitness, and wellness. You will be taught by knowledgeable faculty in courses designed with your success in mind, and you can take advantage of our asynchronous, fully-online format, allowing you to balance your education with your already busy life.

Array

The State of Obesity reported in 2018 that adult obesity rates now exceed 35% in nine states, 30% in 31 states, and 25% in 48 states. The science of weight loss reveals that exercise, along with nutrition and sleep, is vital for losing weight and overall well-being. However, Americans are not getting enough exercise; TIME recently reported that, according to the new NCHS report which drew on five years of data from the National Health Interview Survey, only about 23% of adults ages 18 to 64 are both getting enough exercise and completing muscle-strengthening activities weekly. Another 32% completed one but not both, and almost 45% did not hit either benchmark. A 2018 article from The Guardian reported that, of 4,520 children studied, “half the kids were getting enough sleep, 37% remained within the screen time limits, and only 18% met the physical activity recommendation.”

There are many benefits of physical activity. By applying some fun social activities into one’s daily life, people can apply the science of exercise and reap the rewards of a healthier lifestyle.

Health-Related Benefits in the Science of Exercise

Physical activity is one of the most important things that people can do for their health, according to the Centers for Disease Control and Prevention. Their findings provide more detail on the benefits of physical activity:

  • Helps control weight: For weight management, people vary in how much physical exercise they need. A good standard for many people is about 150 minutes of moderate-intensity activity a week. More is needed to lose weight and keep it off.
  • Reduces the risk of cardiovascular disease: Meeting the 150-minute standard of activity reduces the risk of heart disease and stroke, the two leading causes of death in the United States. Exercise can also reduce blood pressure and improve cholesterol levels.
  • Lessen the risk of type 2 diabetes and metabolic syndrome: The risk of type 2 diabetes and metabolic syndrome is reduced with physical activity.
  • Cut down the risk of some cancers: Research shows that physically active people have a lower risk of colon cancer, and in women, breast cancer. Some research indicates the same for endometrial and lung cancer.
  • Strengthens bones and muscles: Exercise can slow the loss of bone density that comes with age. It also helps with arthritis.
  • Improves mental health and mood: Physical activity keeps thinking, learning, and judgment skills sharp as people age. It also reduces the risk of depression and helps improve sleep quality.
  • Enhances ability to perform daily activities and prevent falls: Physical activity helps people, especially middle-aged and older adults, do everyday tasks like climbing stairs, grocery shopping or playing with children.
  • Increases Chances of Living Longer: Exercise and physical activity reduces the risk of dying at a young age from the leading causes of death. It doesn’t require high amount of activity or exercise.

Exercise Guidelines

The President’s Council on Sports, Fitness & Nutrition (PCSFN) recommends that children and adolescents get 60 minutes or more of physical activity each day. They should have vigorous-intensity physical activity at least three days a week and they should include muscle- and bone-strengthening activities at least three days a week. Adults should get at least 150 minutes of moderate-intensity aerobic physical activity each week, of at least ten minutes at a time. Strengthening activities, such as push-ups, sit-ups, and lifting weights should be performed at least two days a week. Three types of exercise to include are:

  • Aerobic: Moderate exercise includes casual biking, brisk walking, water aerobics, and ballroom dancing. Vigorous activities include running, swimming laps, basketball, and jumping rope.
  • Muscle-strengthening: Activities include lifting weights, push-ups, sit-ups, and working with resistance bands.
  • Bone-strengthening: Activities include tennis, running, jumping rope, and basketball.

Expand Your Knowledge of Wellness and Exercise Science

Develop a greater understanding of kinesiology, exercise physiology, movement science, fitness, and wellness with Concordia St. Paul’s online Bachelor of Arts in Exercise Science. Enjoy small class sizes with a personal learning environment geared toward your success, and learn from knowledgeable faculty who have industry experience.

Array

There will always be a need for professionals in exercise science. Across small businesses, resorts and hotels, hospitals, and other companies, health promotion services are increasing. This has led to an expected increase in exercise science jobs. For example, according to the Bureau of Labor Statistics, employment of athletic trainers is expected to grow 19% from 2018 to 2028. Other in-demand careers that benefit from an exercise science degree include coaching, rehabilitation, and personal training.

But how do you start utilizing your education? We have some helpful tips that can impact your future when you are seeking one of the many exercise science jobs after graduation.

5 Tips to Leveraging Your Education

Thanks to the ability to study online, you can pursue an internship or job in exercise science while you earn your degree. We have compiled some things to keep in mind while you pursue that goal in Minnesota:

Build Your Network: Networking is a crucial aspect of an internship or job search. According to Business Insider, 70% to 85% of jobs are filled without ever being advertised. This stat highlights the importance of having connections, as they can easily lead to the next step in your career. To build connections, you should take advantage of LinkedIn and social networks. You can also connect with friends and family members, the staff at Concordia University, St. Paul, and other resources to expand your network. Proactively nurture and grow your network to see the results.

Consider Internships: An internship can give you valuable experience for your résumé, enhance your network, and lead to a rewarding career. It can also allow you to “try out” certain careers in the dynamic exercise science industry if you’re unsure of which profession to pursue. There are plenty of internship opportunities across the state that will help you grow your career.

Look at Gyms and Companies: Looking for a job? There is no shortage of gyms, clubs, and companies across Minnesota that might be hiring for your specialty. For example, Life Time has 28 clubs in Minnesota. Look at the websites of local organizations to find an exciting career opportunity for you.

Join a Professional Association: With a professional association, you can gain access to a job and internship opportunities, a way to grow your network, and other paths to advance your career. For example, if you are interested in personal training, you could join the National Exercise Trainers Association (NETA), which is based in Minneapolis. Finding the appropriate professional association represents a natural and rewarding step for your career.

Watch the Job Sites: From local resources such as City of Minneapolis Jobs to the array of national sites such as IndeedMonster, and CareerBuilder, job websites will help you target postings in your career and geographical area. Bookmark your favorites, set up alerts, and follow through on job opportunities that fit your interests and needs.

Take the Next Step Toward an Exercise Science Job

To put you on the right path toward a career in exercise science, pursue a bachelor’s or master’s degree in the field. At Concordia University, St. Paul, our fully online Bachelor of Arts in Exercise Science prepares you for careers such as a coach, athletic trainer, personal trainer, or sports nutritionist. You can attend classes on your own schedule and study when it’s most convenient. If you already have a bachelor’s degree — or would like to enhance your career opportunities — you can take a look at our fully online Master of Arts in Exercise Science degree.

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Post-workout nutrition is a topic that tends to be overlooked, and it is important to know the benefits of giving your body what it needs to recover. After an intense workout, your body needs to be refueled. When you don’t replenish your body, it can leave you feeling fatigued and stall the recovery process. When you don’t restore what you have lost, it will put your body at risk of further damage during your next workout.

That being said, here are the do’s and don’ts when it comes to consumption after workouts.

Post-Workout Nutrition: The Do’s

1. Fuel Your Body with Protein

Protein fuels your body with amino acids to repair muscle proteins that are broken down during your workout. Stick with lean proteins such as antibiotic-free chicken, wild-caught fish, and occasionally a lean cut of grass-fed beef. If you don’t have a lot of time to refuel after your workout, quick fixes like eggs, almonds, and cottage cheese are great options.

2. Increase Your Glycogen Intake

During high-intensity workouts, your body becomes depleted of glycogen, a polysaccharide. When you eat carbohydrates, your body releases insulin, which takes glucose from the blood and stores it as energy in the cells and muscles. When the body gets excess fuel, the glucose molecules are linked together to form glycogen.

It is said that after about 20 minutes of high-intensity workouts, your muscles will become depleted of glycogen storage. When you are unable to finish that last rep, your glycogen has become exhausted. Eating carbs promotes insulin secretion, which in turn promotes glycogen synthesis. The release of insulin is more proactive when carbs and protein are eaten together.

3. Eat the Right Kind of Carbs

Not all carbs are created equal, however. There are whole carbs and complex carbs

Whole carbs are in their natural form and contain fiber that helps the body regulate its use of sugar. An example of these would be sweet potatoes, fruits, vegetables, beans, and whole grains. 

Refined carbs are processed and stripped of fiber. Examples of these are white bread, white pasta, fruit juices, and white rice. Refined carbs cause major spikes to blood sugar levels in our bodies, which initially give energy but then cause us to crash shortly and crave more sugar. Do fill up on the right kind of carbs.

4. Satisfy Your Meal with Healthy Fats

Good sources of fat in small amounts are also an important factor after workouts. A small amount of fat will help you feel satisfied with your meal and stay full for longer periods of time. There are good fats and bad fats, so it is important to make sure you are getting it from the right source.

Bad fats are called saturated and trans fats, and when eaten in excess, they have been shown to increase blood cholesterol levels and LDL levels. Saturated fats should be eaten sparingly. Examples of saturated fats are processed meats like salami and bacon, as well as dairy products like milk and cheese. Trans fats should be avoided at all costs. Trans fats are in foods that contain partially hydrogenated vegetable oils. Some examples of these are fried foods, like doughnuts, French fries and most fast foods, vegetable shortenings, cookies, and processed snack foods.

Good fats are monounsaturated or polyunsaturated. They are shown to lower cholesterol levels and reduce the risk of heart disease. Some examples of healthy fats are avocados, nuts, chia seeds, and fish.

Post-Workout Nutrition: The Don’ts

1. Stay Away from Unknown Ingredients

When it comes to the foods you do not want to eat after workouts, it can get confusing. Here is a rule to consider: If you don’t know what the ingredients are, you shouldn’t eat it. Most things that are packaged are usually processed and full of sugar, along with other preservatives. If you do eat something processed, be sure to check out the list of ingredients. If you don’t understand more than three of these ingredients, avoid it altogether.

2. Don’t Eat Spicy Food

Spicy foods are also best to avoid after workouts. Foods that are prepared with hot spices like chili peppers or cayenne contain a potent ingredient known as capsaicin, which is an irritant to our bodies. Spicy food stimulates the digestive system and can cause heartburn and digestion issues, especially after your body has used up energy during a workout. Your body is trying to repair itself, which is why it’s important to choose foods that are easy to digest.

3. Avoid Unnecessary Sugars

Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats. Lots of sports drinks, energy bars, and protein shakes have hidden ingredients that aren’t helpful in the recovery process. They can be very deceiving since they are marketed toward athletes, yet most of them are loaded with unnecessary sugars, making them a poor option post-workout.

4. Skip the Alcohol

Alcohol is a big NO after workouts. It might sound fun to grab a celebratory drink after crushing it at the gym, but alcohol slows down the repair process of exercise-induced muscle damage by inhibiting the production of certain hormones that are used to help, like testosterone. Alcohol is also a diuretic, so when you are already dehydrated after a workout, this will only delay the recovery process more.

Learn More Best Practices

Ultimately, what you eat really plays a huge role in your recovery time after workouts, as well as your overall well-being. Listen to your body, and with trial and error, you’ll find out what makes your body thrive. There is no specific diet or superfood that is right for everyone, so be sure to do your own research and find out exactly what works best for you so that you can continue to successfully fuel your body while maintaining an active and healthy lifestyle.

CSP Global’s Exercise Science Degrees

Take your knowledge of health and wellness to the next level with an online degree from CSP Global. CSP Global’s online bachelor’s in exercise science program focuses on kinesiology concepts in human movement, exercise, and management. Upon graduating, you’ll be prepared for positions in coaching, health and wellness education, personal training, rehabilitation sciences, and more.

CSP Global also offers an online exercise science master’s degree program that is designed to advance the skills and knowledge of current and future exercise science professionals. Utilizing a combination of theoretical inquiry and practical application, students gain insight regarding exercise testing and prescription within diverse populations.

Because of the convenient online format for both programs, you can earn your degree on a schedule that fits into your busy life.

Get started with CSP Global.

This blog post was written by guest contributor Sarah Hart of You Cook Beautiful. Sarah is a recipe developer and blogger in Grand Rapids, Michigan. You can follow her on her Instagram @youcookbeautiful.