Having a plan before hitting the gym crucial to fitness success

I am a freshman here at Tufts, and I'd like to get in shape. The problem is, I don't know where to begin. Should I start running? Should I lift weights? Should I do both? -Janice L.



Beginning a program to get in shape is not only a commitment of time to work out; it is also a commitment to make a major change to one's lifestyle.

It is far too often that a person decides to start working out and does too much, too fast. Sure, you're motivated, you're excited. You want to get in the gym and sweat; you want to feel good about doing something positive for your body. Unfortunately, the gung-ho attitude can often sabotage your efforts. The last thing you want to do is make getting in shape an unpleasant experience. If you do so, sticking with the program is the last thing you will do.

My first piece of advice is to start slowly, no matter what course of fitness progress you pursue. Gradually make lifestyle adjustments, such as changing your eating and sleeping patterns. You will be more likely to stick with your program.

When starting a program to get in shape, you should first determine your goals. Do you want to lose fat? Do you want to improve cardiovascular endurance? Would you like to add muscle mass and/or tone? All of these questions should be considered before you embark on the training regimen in order to tailor it to your specific goals.

As far as general fitness goes, it can be loosely broken down into three general categories: strength, cardio fitness, and flexibility.

The quintessential program would incorporate all three of these aspects. The strength facet would be improved through resistance training (read: weight lifting). Improved flexibility can be achieved through consistent stretching, and improving cardiovascular fitness can be done by doing 20 to 30-minute sessions of cardio work three to four times per week.

When you first get to the gym, the most important thing to do is warm up. Five to ten minutes of light cycling will get your blood circulating and will help lubricate your joints. You can also jog lightly, jump rope, etc. It's up to you.

After the initial warm-up, spend at least 15 minutes stretching each muscle group. Stretching helps prevent injury and facilitates greater benefit from resistance training by allowing an increased range of motion for different exercises. After you have finished stretching and are thoroughly warm, it's time to lift.

Beginners are usually put on circuit programs. This means you work one muscle group after another, in a circuit. For example, you may start with a back exercise, then move directly to a chest exercise, then on to one for shoulders. The weight used is fairly light because during this stage you are developing the neuromuscular connections that will enable you to lift more weight as you progress.

Circuits can consist of any combination of exercises, but are commonly divided into upper body and lower body. An example of a circuit split would be upper body on Monday and Thursday, and lower body on Tuesday and Friday.

Your lifting should take about 30 to 40 minutes of the workout. After you have finished, it's time to do some cardio. The goal of cardiovascular exercise is to elevate your heart rate and maintain it for an extended period of time: usually, 20 to 30 minutes.

Begin with two to three sessions of cardio per week, each session lasting about twenty minutes. As you begin to improve your endurance, you can add another cardio day, or simply increase the time increment. Either option will increase exertion and improve condition.

This was a very general outline of a program that may benefit someone who is just starting to get in shape. For a program that is designed specifically for you, ask about the TPPP program at the front desk in the gym. This program allows students and faculty to benefit from free personal training sessions in the fitness center. For more info, e-mail me at fitness@tuftsdaily.com