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The Battalion
Page 3 • Tuesday, July 8, 2003
Getting and staying fit for the summer
Proper use of machines helps to increase strength
By Michael Klepper
KRT CAMPUS
Use it or lose it! Without exercise, your
body naturally will lose muscle with each
passing decade.
Less muscle means a lower metabolism,
which accelerates an increase in body fat.
With summer and ‘’beach bodies,” it’s
time to get serious about exercising. The
muscles respond positively to weight train
ing, increasing your metabolic rate, raising
HDL levels (the good cholesterol) and aid
ing in lowering blood pressure.
Many trainees do exercises that are easy
and avoid the hard ones _ like the men who
walk into the gym and head for the chest
machines or the women wanting to work
only their legs.
So here’s how to get your muscles
working. The pectoral machine, for exam
ple, is often one of the most difficult for
women. So on your next chest day, start
with this exercise that works the chest
muscles _ the pectoralis major and the pec-
toralis minor and to a lesser extent the
anterior deltoid.
It is important to use proper form when
working the chest muscles, as they can be
very brittle and tear easily. Reattachment
may require surgery. Adjust the seat so that
when you are seated and your elbows are
resting against the pads of the machine, you
are not reaching up or down. The machine
arm pads should be at shoulder height.
Select 10 pounds for women and 15
pounds for men. This exercise focuses on
the position of the elbow, not the hands. Sit
down and place your arms against the
pads. Begin the exercise by squeezing your
elbows together and then slowly returning
your arms back until they are even with
your body. Then squeeze them together for
your second repetition. Perform 15 reps.
Then get out of the machine and
increase the weight five pounds for your
second set of 12 repetitions. As the chest
fatigues, the elbows will have a tendency
to rise off the pads with the hands increas-
Pre-aerobic stretching
enhances flexibility
ingly pressing more. Don’t allow this. To
compensate, I have trainees put their arms
straight out and turn their palms slightly
up toward the ceiling and then in a long
sweeping motion squeeze the elbows
together. Again, watch for the hands to
turn down and the elbows to raise up, this
is your signal that it’s time to stop and
psych up for your next set.
After your second set of 12 reps.
PHOTO BY CHRIS VIOLA - KRT CAMPUS
increase again by five pounds and perform
10 repetitions. Your movement together is
deliberate and should be completed in two
seconds with the return under control and
completed in four seconds. For your final
set, increase the weight five pounds and
perform eight repetitions.
For proper training, you need to lead
your body rather than letting your body
lead you. (
; ' ■•'1 t ■■ ; . OJ»t
By Amy Bertrand
KRT CAMPUS
ST. LOUIS - Think about
that tight feeling when you
wake up in the morning. Think
about the stiff muscles in your
back when you are walking
around the mall, and about that
charley horse you get while
exercising. Now, how would a
good, safe stretch feel right
about now?
Experts say flexibility -
along with strength and cardio
vascular training - is a key
component of overall fitness.
“Stretching is important to
maintain a full range of
motion,” says Diane Rabe,
group exercise director for
Club Fitness in St. Louis and
co-owner of Midwest Fitness
Consulting. “When you lose
flexibility you lose mobility as
you age. And you lose strength.
“If you think about it, flexi
bility is the first thing. If you
aren’t flexible, you aren’t
mobile, and you can’t do cardio
or strength training.”
Although there is some
controversy over which flexi
bility exercises are the best
and how often one should
stretch, most fitness profes
sionals agree that stretching
has numerous health benefits.
Stretching has been shown to
prevent injury, increase your
range of motion, promote relax
ation, improve performance and
posture, reduce stress and keep
your body feeling loose and
agile. Here’s our guide on how
to do it right.
Use static stretching
Static stretching involves a
slow, gradual and controlled
elongation of the muscle
through the full range of
motion (as far as the muscle
can move in all directions). It is
held for 10 to 15 seconds
(though some experts suggest
up to a minute) in the furthest
comfortable position and with
out pain.
“Each person is going to
have a different comfort level,
so I recommend that you
should go until it is a little
uncomfortable,” says Nate
Wilmes, director of sports med
icine for Excel Sports and
Physical Therapy in St. Louis.
“Exercise and stretching should
be a good thing; it should make
you feel good and want to do it,
so you don’t want anyone to do
something where there is pain.”
How often?
Wilmes recommends that
everyone^ regardless of fitness
level, do some basic stretches
in the morning and before bed.
And he recommends stretching
before and after a workout.
Ideally, he says, you should
warm up to get the blood circu
lating throughout the body and
into the muscles, with 10 to 15
minutes of moderate activity,
then stretch, then work out,
then stretch again.
STUDENT REC CENTER Services
SUMMER SESSION II CONTINUING STUDENT PASSES—
These passes are available to students who were enrolled at
A&M in the Spring or summer session I for $39 and expire on
August 31 st.
LOCKERS ON SALE—Lockers on sale for half price for the sec
ond summer session starting Tuesday, July 8th. Lockers expire
August 15th. Those who purchase lockers now, have first prior
ity to renew in August without standing in line. Full locker
$17.50; Half locker $ 12.50; Box locker $7. Men's lockers
SOLD OUT.
Aquatics-Dive In the Waters Great
Program
Springboard Diving
Registration
June 2-July 13
Cost
$25/$35
Drive On-Texas A&M Golf Course
DRIVING RANGE NOW OPEN—The Texas A&M Golf Course
is proud to present to Texas A&M students, faculty, staff and the
community the newest addition to our services, a full driving
range at $3/bucket. Don't forget about the rest of our recently
renovated course with its paved cart paths. Visit today! The
Texas A&M Golf Course is OPEN TO THE PUBLIC. Call 845-
1723 for tee times.
PRIVATE LESSONS—Whether you want to learn the game or
improve your stroke, our golf pro can get you on track with pri
vate lessons for one or many. Discounts available for larger
groups. Call 845-1723 for more information.
Summer Fitness with Rec Sports
• Unlimited Fitness Passes ON SALE: beginning July 7th for
only $25/$30. Enjoy the excitement that Rec Fitness has to
offer for the remainder of the summer session. Visit the
Member Services Desk for your pass.
* Passes bought for one summer session are only good for that summer session.
• HEALTHY LIVING LECTURES Wednesdays in room 281 Rec
Center at 5:30 p.m. JULY 9th Eating Out-ls It the Cause of
Unhealthy Americans? The #1 social pastime for Americans
can lead to obesity, diabetes and heart disease.
• Bench Press Competition July 28-31 Participant Infor-mation
Meeting, Tuesday, July 15 in room 281 Rec Center at 5:30
p.m. Learn more about this exciting, first-time event (rules,
weight classes, event days, etc.) Registration for the event
will begin at Member Services immediately following the
information meeting.
Instructional Classes Cost
ON THE MOVE with TAMU Outdoors
Upcoming Events Registration
Rafting Day Trip June 2-July 9
Rock Climoing Day Trip June 2-July 9
Kayak Roll Clinic June 2-July 14
Hiking/Orienteering Day Trip June 2-July 15
Rock Climbing 101 Clinic June 2-July 16
Fly Fishing Instructional Trip June 2-July 15
Lead Climbing Clinic June 2-July 21
Bat Watching Canoe Trip June 2-July 22
AUGUST BREAK TRIP
• SAIL & SCUBA the Bahamas—Sail on Black-beard's cruise
and trace the historic route of pirate ships and treasure
galleons. LIMITED SPOTS AVAILABLE. $819
Event Date
July 12
July 1 2
July 15
July 19
July 19
July 20
July 22
July 26
* Registration ends at Member Services July 13th.
Hip Hop
$15/$25
IM Action-Take Two
The following IM sports open for registration
on July 8th:
3-ON-3 BASKETBALL
$20/team
Slow Pitch Softball
$40/team
SAND VOLLEYBALL
$20/team
Indoor 1/2 court Soccer
$20/team
RACQUETBALL
FREE
Golf
Greens Charge
TENNIS
FREE
r
Rec Sports Job Scene
Photographers—Color 35mm and digital photography
experience preferred. Apply in room 202.
Accounting Student Assistant—Experience with Word and
Excel necessary. Apply in room 202.
Summer Surfin'online with Rec Sports
RECSPORTS.TAMU.EDU—Your recreation information destination
for up-to-date facility hours, group aerobic classes, program prices
and IM teams by visiting http://recsports.tamu.edu daily.
recsports. feme, et/u