Guardian
Has your annual New Year’s resolution to get in shape already been left in the dust? Now that schedules have settled into place, adding exercise to your daily routine is simple and worth the extra effort.
Terri Dowie, director of UCSD’s Personal Wellness Program, recommends that everyone check out the gym because of its numerous benefits and minimal risks. A consistent workout routine can lead to increases in speed, strength and power. Exercising can relieve stress, increase energy and help you lose weight. In addition, regular exercise prevents injuiries, increasing bone density and tendon and ligament strength. To get started on your work out plan, explore the variety of options available on campus.
Facilities
UCSD offers a variety of options at little or no extra cost to students. With tuition getting fatter each day, getting your money’s worth from UCSD’s resources seems like a good idea.
“”It is included in tuition, which is a great perk,”” Candice Bae, an Eleanor Roosevelt College sophomore, said. “”Joining a gym off campus would be a lot more expensive. I don’t have a car, so transportation would also be a problem.””
RIMAC’s state-of-the-art weight room is equipped with a large free-weight area, a core training section and over 40 cardiovascular exercise machines. The facility also offers basketball and racquetball courts.
“”They have very clean facilities,”” Bae said. “”The equipment is top-of-the-line, which makes it easier to work out there. It is open and airy, and the TVs make the time pass quickly. There is enough equipment there for everyone, so you don’t have to spend the whole time waiting, which is nice because you don’t want to waste your time ó you are there to work out.””
The smaller Main Gym, located near Student Center, has a good mix of weight training and cardio machines. There is also a large gymnastic workout area and the Natatorium, a heated six-lane indoor swimming pool.
Canyonview Pool at Earl Warren College boasts an outdoor, heated Olympic-size pool that includes one- and three-meter diving boards (the five-meter is only open to UCSD athletics). The facility also has a small weight room and an indoor climbing center. The climbing center is designed with beginners in mind, making this a nice option to add diversity to your workout. Though it does cost some money, an all-day pass with equipment rental is less than $10.
Recreation Classes
Recreation classes are a good option for those who need group motivation and a fun environment to work out in. Although some classes are offered exclusively at an intermediate or advanced level, most offer a beginner’s class as well and are led by helpful instructors. With dozens of choices ranging from yoga to Argentine tango to surfing, it is nearly impossible to not find a class that fits your interests.
“”They offer a lot of classes that I am interested in,”” Lindsay Young, a John Muir College sophomore, said. “”I really like yoga and surfing and am glad they offer them. They have great instructors, and this makes me want to take more classes.””
Recreation classes provide alternative sources of exercise for those who may not be interested in the traditional running or weight lifting regimen.
“”These programs make for a good workout, and they are a different kind of exercise from the usual treadmill, so you don’t get tired of the same thing, day-in and day-out,”” Young said.
For many students, these classes also provide an opportunity to get away from their difficult workload. It is a chance to do something fun with friends and provides a much-welcomed break from stressful classes, not to mention great health benefits.
“”Surfing is a lot of fun and great exercise,”” Young said. “”Also, my yoga class is very relaxing and gives me a sense of inner peace. It helps in counteracting the stress brought on by school. They are fun activities to do with my friends.””
For some, the best part of taking recreation classes lies in the low cost. The administration offers a discount on nearly all classes for UCSD students with a valid identification card. In addition, there are a few classes offered each quarter such as beginning kickboxing that are free for UCSD students. The low, or sometimes non-existent, cost to take these classes allows you to get more out of the UCSD campus.
“”It’s a good way to try new things, since they have special student rates, which allow you to not feel guilty about spending money on something you might or might not like,”” Young said.
Sample a weight routine
Dowie, who also trains UCSD’s NCAA athletes and has been a personal trainer for 17 years, emphasized that weightlifting is the best thing for men and women who wish to lose weight and keep it off.
“”Increasing your lean muscle mass will increase your metabolism,”” Dowie said. “”The more lean muscle mass you have, the more calories you’ll burn in a day.””
Dowie recommends that beginners hit the gym two or three times a week to start. Overdoing it in the beginning can make you burn out.
“”Good training advice in the beginning is the key to success,”” she said. “”People get too sore in the beginning and quit. Moderation, consistency and slowly working up to heavier weights will help you stay with it. Consistency is very important.””
Start with some sort of aerobic exercise for 20 to 30 minutes to get the blood flowing and to improve your cardiovascular system. Next, do a full body workout on the circuit weight machines. Two sets of 10 to 12 repetitions at a moderate weight are enough.
The last thing to do is take 10 minutes at the end to stretch out. Stretching is very important and should not be skipped because it reduces soreness and helps to prevent injury. It is done last because you need to be warmed up before you stretch.
“”Good form with weights is everything,”” said Dowie.
Good form includes good posture ó you should never arch your back when lifting. Also, be sure to remember to breathe. The proper technique is to exhale when you are contracting the muscle and inhale as you return to starting position. A common mistake is to lift the weight too quickly.
Dowie recommends going at a slower pace, taking about four seconds per repetition, squeezing your muscles when they are fully contracted.
Regarding safety, one should never feel pain in a joint. Watch out for numbness, extreme tightness or shooting pain ó all of these mean you should put the weights down. Some moderate soreness is all right as long as it does not last longer than 48 hours. Always remember to be realistic and know your capabilities.
Free training advice for students
Students may drop into the RIMAC weight room on Fridays from 3 p.m. to 4 p.m. and talk to one of the personal trainers for free. However, if you want extended help, you may need to buy some time with a personal trainer. Prices are $35 for one hour or $52.50 for two hours if it is your first time.
Another option that is free to students is the Student Wellness Program. This program is offered through the recreation department and accepts 60 applicants on a first-come, first-serve basis at the end of each quarter for the next quarter’s program. During the program, students meet once a week in small groups of five or six with a personal trainer to cover a new topic.
The trainers that are involved with the Student Wellness Program are top-of-the-line. Laura Behr was a collegiate rower at Purdue University, Nick Skvarna is the women’s soccer coach at San Diego City College, and Terry Martin recently won first place in her age group in a Hawaiian Ironman competition.
