Exercising three times per week over the course of a four-year college career accumulates to 624 workouts by graduation day. That's a lot of opportunity for variety, but imagine if each workout was devoted solely to the treadmill - or the elliptical - or lifting weights. It's probably not that hard to imagine. For many busy students, a one-dimensional workout is a reality.
According to the American College of Sports Medicine, strength, endurance and flexibility are the three components of physical activity. Climbing the stair stepper, lifting free weights, and stretching afterwards can technically fulfill these three criteria. But 624 days of this regimen is boring.
Doing the same exercise all the time may have negative effects as well. "As people continually do the same exercise, their bodies adapt to that exercise," said Susan Coomber, Senior Research Coordinator of the Tufts Nutrition, Exercise Physiology, and Sarcopenia Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging. "They become more efficient at performing the exercise and will start to 'plateau' or not see the same benefits as when they first started the exercise."
Bringing alternative forms of exercise in to a usual routine can break the monotony and avoid a plateau. In addition, mixing up a humdrum schedule can help acquire valuable skills far beyond the realm of traditional fitness. "Balance, overall muscular strength, mind-body awareness, and agility" are some of these skills, said Sean Roberson, a boxing instructor at Healthworks Fitness.
Since fear of the unknown is often a major roadblock to varying exercise sessions, we went behind the doors of classes such as "Tai Chi," "Bosu Bootcamp," "Plyo Power," and "Combat Conditioning," to give you an inside look at some of today's hottest forms of alternative workouts.
Jennifer visits the Beacon Hill Athletic Clubs and tries Tai Chi
History: Tai Chi is a Chinese system of slow physical exercises designed for meditation, balance and self-defense. Tai chi is promoted to improve immune function, posture, circulation, and bone strength, particularly among the elderly. However, younger persons may reap the benefits of this exercise too. A recent study published in Health Promotion International found that Tai Chi improved blood pressure and balance among women aged 33 to 55.
My Experience: There were six people in my Tai Chi class, and I was the youngest by about 35 years. When the instructor announced the class rules, "to relax, to learn at least one new thing, and to have fun," I wasn't so sure I could accomplish the third.
We started out with extremely slow arm movements, and then began incorporating our legs. Each position had a specific name and purpose. For example, the "hand strums the lute" movement balances yin and yang, and "strike the tiger" diverts destructive energy.
Once we learned the basics, we lined up against the wall and performed the movements walking across the room. I found myself constantly trying to speed up, but the instructor promptly reminded us that, "it is a race to see who could go the slowest." By the end of the hour I did indeed have fun.
Skills Developed: Patience, control and balance.
Would I do it again? I have a deep respect for people that practice Tai Chi regularly. It is a fascinating tradition that has provided a health outlet to people for centuries. I would most definitely take another Tai Chi class, but not necessarily at this point in my life. As much as I could use the relaxation, I am just a little too impatient.
Amberly visits Healthworks Fitness and tries Bosu Bootcamp
History: The Bosu Balance Trainer was first introduced in the fall of 1999 to a select group of professional and Olympic teams, and before long made its debut appearance in health clubs. Bosu is like an exercise ball that's been cut in half with a platform on the bottom. You can use it ball-side-up to challenge lower body balance and stability or use the platform to target upper body strength.
My Experience: The class began slowly with simple step movements and small jump-squats to help you establish balance on the Bosu. It then alternated between strength work (which varies from trying to balance your body in sit-up position on the ball, to lunging off the back of it) and short bursts of cardio (more jumping on the ball).
I spent the first twenty-minutes of class trying to figure out the best way to actually stay on top of the ball. I recommend wearing flexible shoes that allow you to curl your toes around the ball and grip on for dear life.
Bosu stands for "both sides up" which I think is in direct reference to what your body will have gone through by the time you finish the class. I witnessed one woman go tumbling to the ground while trying to execute a move that belongs in Cirque du Soleil.
Skills Developed: Balance, strength, some cardio and humility.
Would I do it again? My personal balancing issues aside, I would definitely try Bosu Bootcamp again. Since the Bosu absorbs the impact of jumping, you can do exercises such as jump squats without risking knee deterioration. However, since it may take a few sessions before you begin to feel comfortable on the Bosu, I recommend sticking to the modified exercises until you have a better sense of balance.
Jennifer visits Beacon Hill Athletic Clubs and tries Plyo Power
History: Plyometrics is a type of exercise using explosive movements like jumping, bounding and hopping to develop muscular power. It utilizes the forces of gravity to develop power and muscle reaction. Historically, elite athletes have trained with plyometrics to improve their speed and strength for skills such as bounding out of the starting blocks.
My experience: The first thing I did after my plyometrics class was immediately take 2 Advil and a nap. It was one of the most challenging physical feats I have ever endured.
A better name for my "Plyo Power" class perhaps would have been "squat then jump, squat then jump, squat then jump for an hour." We started by setting up a bench step on risers. I began with 2 pairs of risers, and within 35 seconds, realized I would have to remove one set to make it through the session. Then came the squat combos - 45-second intervals of sideways squats, squats with a jump, then squats on the bench - each separated by running in place and a short break.
Motivating music played as I concentrated on coordination and form. At the end I knew I had just done hundreds of squats, and unbelievable soreness awaited my quadriceps and hamstrings.
Skills Developed: Endurance, lower body strength and power.
Would I do it again? I definitely plan on returning to "Plyo Power" next week. It is grueling, challenging, and borderline agonizing, but I feel so strong for having made it through. It is a high-impact form of exercise, though, and may not be appropriate for beginners or people with injuries.
Amberly visits Healthworks Fitness and tries Combat Conditioning
History: Combat conditioning is a catchy name for boxing. As a form of recreational exercise, boxing experienced a surge in popularity when Tae Bo was introduced to the American public. Many fitness centers offer boxing classes of different varieties; combat conditioning focuses on traditional boxing skills.
My experience: When the instructor entered the room, he immediately dropped his bag and instructed us to drop and give him twenty; a drill we would repeat at least 10 more times before the class was over. We worked right into a pattern of rigorous punching and kicking, which was interspersed with jumping jacks and strength drills. No breaks were given - recovery time was filled with more jumping jacks and I began to wonder how I would ever make it through a full 60-minute class.
Imagining that I was Hillary Swank in "Million Dollar Baby", I punched and kicked until I had to physically hold my leg in the air to complete the exercise. To say it was the most challenging workout of my entire life is an understatement. As I sit here now - five hours, three liters of water, and four Advil later - I can barely keep my arms from shaking enough to write this article.
Skills Developed: Strength, endurance, coordination, balance, flexibility and will power.
Would I do it again? The words "combat" and "conditioning" are two words whose meanings are forever changed in my mind. I plan on attending combat conditioning every week, not because I'm a masochist, but because my mind and body have never felt as alive as they did when I left the class.
A "good workout" means different things to different people. For some, it's about the calories burned or soreness of muscles the next day. For others, balance, mental clarity, stress-relief and even self-defense skills are important. Fortunately, with literally thousands of opportunities to workout over a lifetime, you don't have to choose one. The key is to trying a variety of exercises, and finding those that are not only comfortable, but are interesting and challenging enough to keep you coming back for more.
Jennifer Wilmes and Amberly VanArnum are graduate students in nutrition communication at the Friedman School. Wilmes has a BA in communications from Southwestern University and VanArnum has a BS in physiological sciences from UCLA.
