Exercise

Questions to Ask Before Beginning an Exercise Regimen

While exercise in moderation improves both physical and psychological health, there are a few questions that you should ask yourself before beginning any exercise program:

1. What physical and psychological gains are you seeking?
2. At what rate can improvement realistically be expected?
3. Can you psychologically meet the demands of your exercise program?
4. What are the primary muscles involved in that activity?
5. What environmental stresses exist in your exercise regimen?
6. What activities do you enjoy?
7. What medical conditions do you have that may affect your workout?

Safety and Exercise

Safety is an important concern for anyone, especially women, in the Hyde Park and Greater Chicago area. This applies to exercise as well. See Chapter 12 on protecting yourself at the U of C.

Easy Ways to Increase Your Level of Activity

There are many ways to increase your overall level of activity without radically changing your routines.

General Components of Every Exercise Program

The Workout

Exercise Program
Healthy Exercise

Calories and Exercise

This chart shows the approximate calories burned by a 150 pound woman. If you weigh less, you will burn fewer calories; if you weight more, you will burn more.

Reasonable Results

Results from a fitness program are not instantaneous. If you start to exercise three times a week for thirty minutes and do toning exercises twice a week for twenty minutes, you can expect the following results. Keep in mind these vary with the individual and your levelof fitness to begin with:

After 1 month:

• fat loss of 3 to 4 lbs.
• strength gain of 20 to 30%
• muscle gain of 1.5 lbs.
• hips and thighs look thinner
• back muscles feel a bit stronger
• abdomen shows improvement

After 2 months:

• fat loss of 6 to 8 lbs.
• strength gain of 40 to 60%
• muscle gain of 3 lbs.
• posture improves

After 3 months:

• fat loss of 9-12 lbs.
• strength gain of 60-80%
• muscle gain of 4.5 lbs.
• 10-20% increase in aerobic capacity
• increased metabolism
• decreased fatigue and increased endurance

Weight-Lifting

Basic Tips

Each machine is equipped with instructions that tell the user exactly how to use it. Before you sit down and use a machine, even if it looks very simple or obvious, READ THE INSTRUCTIONS! Be aware that the seats are adjustable. Familiarize yourself with the knobs that are used to adjust the seat (they are usually located behind the seat. If the machine has a safety belt, be sure to secure it around your waist before you begin the exercise.

People with little or no experience in weight-lifting should take a weight-lifting class. The University of Chicago Physical Education Department offers a weight-lifting class every quarter. Weight training orientations are also available through the facilities office a few times a quarter.

Weight machines are much easier to start on than free weights, as they provide support and controlled motion but if you do wish to use free weights, make sure you have training in the proper way to use them. Consider taking a friend along as a spotter to make sure you do not injure yourself due to excessive strain or by a falling weight, and use a weight belt to prevent back injury.

The Three Basic Movements

The Lift: This involves the actually pushing up or out of the weight. It should be done in a smooth, controlled manner. Jerking weights can cause injury.

The Hold: Once you have lifted the weight, you will want to hold it briefly at the outermost position. Do not lock your joints, as this can be damaging.

The Release: The release occurs when you put the weight down. This should be done slowly to maximize the use of the muscles involved. You should NEVER allow the weight to slam. A smooth, controlled motion is necessary to avoid injury and to gain the maximum potential from the exercise.

Start on the lowest setting, even if it seems ridiculously easy. This will allow you to perfect the motion. (Push out, hold for two counts, bring slowly back on a five count.) When you are at the weight room, you will see people who whip through ten repetitions (reps) in ten seconds. This is NOT the way to lift! Not only does it increase the potential for injury, but the motion actually has less effect on the muscle. If you really want to build up your muscle mass, slow and smooth reps are the best way to go. When you feel that you have perfected a motion, pick a setting that is challenging but not too stressful. Begin with a small number of reps, such as ten. Do three to five sets of ten. You can make the workout more challenging by increasing the weight, the number of reps, or the number of sets. Generally, less reps of heavier weights build bulk (think football players and other strength athletes) and more reps of lighter weights tone muscles (what the average non-athlete is generally working towards).

Stop if you feel pain. "No pain, no gain" is not a good maxim for weight-lifting. Your body is telling you to stop for a reason. It is a good idea to keep a record of how many reps you did, at what weight and on which machine. This allows you to see your progress over time. It also enables you to see which machines you need to use more often, allowing you to pinpoint muscles that need more time or work. Above all, don't be embarrassed about using the machines or asking someone how to use them.

Spot Reducing

You have to fit into that dress, but your stomach is just a bit too large. So you figure you'll just do 500 sit-ups every day for the next week, right? Wrong. Spot reducing, meaning the attempt to reduce fat in one area without a regular diet and exercise program, simply does not work. The only way to reduce fat in a particular area is to combine a sensible diet with a regular program of aerobic exercise.

Some Fitness Pitfalls

Steroids

Chronic Fatigue

Menstruation and Exercise Disorders
Women who train excessively, especially in running or dancing, are subject to two menstrual disorders: delayed menarche and amenorrhea.

Exercise Bulimia/Compulsive Exercise

If you feel you are suffering from Exercise Bulimia or compulsive exercise, it is a good idea to seek the help of a medical or mental health professional. The Student Care Center (SCC) and the Student Counseling Resource Center (SCRC) are available for students through the annual health fee. Please see Chapter 1 for more details.

Protecting Your Body During Exercise

Sports Bras

There is very little anatomical support for the breasts other than the skin covering. For this reason, it is extremely important to ensure that your breasts are properly supported during your workout, regardless of your breast size. The ideal sports bra should prevent all or most motion of the breast by uplifting, binding, or compressing the breasts. Other characteristics of a good sports bra include:

• firm support
• limits the motion of the breast both up and down, as well as laterally
• contains straps that cannot slip from the shoulders
• is made of firm, mostly nonelastic, nonabrasive, sturdy, and non-allergenic material
• provides support both above and below the breasts, and at the sides
• contains straps that do not stretch; crisscross or wide Y-shaped design in the back are preferred
• contains no seams or ridges in the nipple area
• contains no fasteners or hooks
• is comfortable when you are at rest and during exercise
• is individualized for both size and shape (one size does not fit all!)
• is made of material that breathes and is capable of wicking moisture

Other Articles of Clothing to Keep in Mind

Shoes: The proper footwear is integral to cushion and support the feet and ankles during any exercise which applies stress to these areas. Different types of activity require different kinds of shoes; i.e. a shoe made exclusivly for running is not suited for all other activities. A sales person at an athletic shoe store can usually help you to determine what kind of shoe is best suited to your activities. It is important to replace your shoes on a regular basis to reduce the risk of injury. Also, be sure that the soles of the shoes will also provide adequate grip on the floor or exercise machines to deter falling or slipping.

Socks: Athletic socks will provide added cushioning and support for the feet as well as absorb the sweat produced during exercise, which will add to your overall comfort.

Clothing: Sportswear that is advertised to be trendy or cute is not necessarily the best clothing to wear during exercise. Many times such clothing does not provide the proper support to prevent injury or enough ventilation for comfort, so be weary of this when deciding on apparel for exercising.

Other articles of clothes that are useful are headbands, 100% cotton t-shirts, sweatshirts and shorts which absorb sweat produced during exercise.

Exercise and Pregnancy

http://parenting.ivillage.com/pregnancy/pfitness/0,,43j2,00.html

For more information of pregnancy in general, see Chapter 6.

Sports Injuries

*If you suspect you may have a sports injury, be sure to seek the help of a doctor!*

Sprains and Strains

Tendonitis

Heel Spurs

Stress Fractures

Shin Splints

Back Pain

Tennis Elbow

Finger Sprains, a.k.a. "jammed fingers"

Heat Illnesses

Dehydration

Exercise on Campus

Classes
The Department of Physical Education and Athletics offers several classes each quarter. Most of these classes fulfill some part of the physical education requirements for each student.

Classes are offered in four main subject areas: Aquatics, Personal Fitness, Physical Recreation Activity and Sports, and Health and Safety. Click here for a complete listing and description of courses offered.

Intramural Sports
The Intramural Sports office, located in Ratner 139, offers both individual and team sports that vary throughout the year. Many Houses have intramural teams and many students also form their own.

Club Sports

Intercollegiate Sports
If you are interested in intercollegiate competition, all Coaches have their offices on the second floor of Ratner.

Women’s Varsity sports:

Autumn:
Cross Country
Soccer
Tennis
Volleyball

Winter:
Basketball
Indoor Track and Field
Swimming

Spring:
Outdoor Track and Field
Softball
Tennis

Facilities

Gerald Ratner Athletics Center

Henry Crown Field House: basketball courts, handball, racquetball, and squash courts, indoor track, weight training/fitness development machines, and a multi-purpose room

Bartlett and Ida Noyes Hall: multi-purpose dance studios

Reservations must be made to use the badminton, squash, racquetball, handball courts by calling 753-4949. The dance room must also be reserved, and these reservations can be made at Ida Noyes Hall, or by calling 773-702-3418.

Equipment rental (rackets, balls, nets, etc.) can be done at Ratner or at Henry Crown, depending on the equipment needed. Longer-term, larger orders can be rented through the Intramural Office.

Hours

FitChicago Classes

The University of Chicago Department of Physical Education and Athletics provides a variety of non-credit fitness classes every quarter, including summer.

Other Hyde Park and Chicago Fitness Opportunities

City of Chicago Bicycle Page
This site includes maps of all the bike routes in Chicago and a detailed map of what you see along the popular lakefront bike trail.<

Alchemy Yoga and Wellness Center
1424-28 East 53rd Street
Suite 301
773-643-0585

Bally Sports Club
1301 East 47th Street
773-924-9889

Curves
1424–28 East 53rd Streets
773-324-4400

Regents Club
5050 South Lake Shore Drive
773-288-2131

Three Pillars Wellness Center
1516 East 53rd Street
773-363-7607

Chicago Race for the Cure
An annual 5k run/walk and/or 1k walk to benefit breast cancer research. Be fit and make a difference at the same time!