The month of January is one of high expectations after swearing to keep your new years resolution. But as mid-February approaches, school gets more intense, extra-curriculars become hectic and that summer job search starts to take up all free time. Not only are you struggling to lose that 15 pounds you vowed to take off, but that workout you’ve been doing since Jan. 1 starts to get routine and boring.
There are several workouts and classes you can take to help get you motivated and out of your workout slump. Weight lifting and kettle ball workouts can be a great addition to cardio. ARC and CRCE also offer a variety of classes multiple times a day that get your heart pumping just as much as seeing all the treadmills taken and a crowded track does. Here are a few suggestions to help switch up your routine and have a well-rounded workout:
Weight lifting: PhD John Berardi, a top exercise nutrition expert, noted that a common fear women have about lifting weights is that they will become bulky and muscular like men. Ladies, this is a myth! He said that it is physiologically impossible for a woman to put on large amounts of muscle mass because women do not, and cannot, produce as much testosterone as men. Lifting weights does build some muscle, but, in turn, will help you burn fat. It has the EPOC effect (Excess Post-exercise Oxygen Consumption). This means that your resting metabolism is raised 24-36 hours after you workout. John Berardi believes, “A desirable female physique is one that can only be achieved by moving some serious iron in the weight room!” If you’re unsure of what to lift and how, Self, Women’s Health and many other websites have dozens of workouts to choose from. Here’s a sample workout from the May 2009 Muscle & Fitness designed by JMU strength coach Greg Werner for women to tighten and shape their legs and glutes:
EXERCISE SETS REPS
Dumbbell Straight Leg Deadlift 5 10,8,6,6,6
One-Leg Press 3 10
Back Extension 3 10
Lying Hip Extensions¹ 3 15,12,10
Banded Butt Blaster² 3 15,12,10
¹Place two benches parallel to each other, your feet on one bench and shoulders on the other. Sink hips to floor then drive them up high (basically, just lift your butt up!). You can also do this laying on the floor.
²Get on hands and knees with an end of the band in each hand. Loop center of band around arch of right foot; flex both feet and keep them flexed throughout. Extend right leg so band is taut and leg is hip height squeezing glute. Switch sides to complete set.
Interval Training: Who doesn’t like burning more calories and spending less time at the gym? Mayo Clinic studies have proven that increasing intensity for a just a few minutes at a time allows you to burn more calories. Doing this also improves aerobic capacity allowing you to exercise at a higher intensity for a longer time.
Spinning/Cycling: This is a high intensity class that you will definitely feel the morning after! The greatest thing about this class is that you can control the intensity and pace at which you work. You get to decide how fast you pedal and there is a resistance knob that you can turn up or down. If you are new to this, remember to wear pants, capris, or long bike shorts and to ask your instructor to help you set up your bike ensuring a comfortable ride. Kristin Marino, a junior at the University, said, “It was one of the best workouts I’d ever had. Nobody walked out of that class without being covered in sweat. And since it’s located in the basement of the ARC, it was always a little bonus to see all the boys lifting weights.”
Zumba: This is the new, highly crazed exercise class that women and men of all ages are raving about. Zumba Fitness explained, “It combines targeted body-sculpting exercises and high-energy cardio work with Latin-infused Zumba moves to create a calorie-torching, strength-training dance fitness-party.”
Pilates and Yoga: Although they may seem the same, they target very different muscles and have different goals. Pilates focuses on core strength and stability throughout your entire torso. Yoga on the other hand, is more concerned with the union between mind, body and spirit. It creates balance by developing strength and flexibility. Lauren Fifarek, a sophomore and obsessed group fitness class goer said, “The yoga and meditation class offered on Sundays at 3 p.m. at CRCE is absolutely wonderful. The instructor has a way of making the students feel calm and relaxed throughout the entire hour and a half, while getting a great workout. I feel refreshed and renewed after the class, which allows me to be productive for the rest of the day.”
No matter what exercise you chose to do, keep in mind the five elements of a rounded routine and you will never be bored. Mayo Clinic defines these elements asaerobic fitness, muscular fitness, stretching, core exercise and balance training.
Group fitness classes are $7 for a single class, or you can get an unlimited pass for $50. Be sure to check out the schedule: http://www.campusrec.illinois.edu/fitness/schedule.html
Check out more articles by Samantha:
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Cut Calories, Not Meals
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