Spring sunshine says: It's time to get off the couch

With spring break just weeks away, our concentration begins to dwindle and visions of sunshine, picnics and vacation destinations dance in our heads.

One not-so-positive recurring image in the minds of students is that of their bodies in the upcoming spring wear, which is a bit less forgiving than the jackets and sweaters being peddled around today.

Whether you want to admit it or not, now is the best time to start if you want to be healthier and fitter in time for Spring Break. But how do you even begin to get into shape?

"It depends on the individual's goals," Errol Jackson said, a certified personal trainer at Gold's gym. "Most people want to increase their health and cosmetic appearance."

With swimsuits and shorts coming out of the closet in a few months, that definitely seems to be the case. But whether you're hoping to lose weight, build muscle or tone, there's a simple solution to achieving each.

The best recommendation to get healthier and fitter is through "diet, cardio and resistance [training]," Jackson said.

In regards to eating better, it is a bit tough considering a sizeable amount of underclassmen live on campus and rely solely on Housing and Food Services (HFS) meals. With options such as chicken fingers, pizza and pasta being served daily it's obviously harder to find a way to cater to specified dietary plan.

However, there are little things you can do to your food to modify and make them a bit healthier. Jackson said he recommends switching your normal white bread for grains or replacing cereals with oatmeal. Substituting vegetables or a salad for your fries every once in a while might help, too.

"Fruits are inexpensive," said Barbara Bruemmer, a senior lecturer in the UW graduate program of nutritional sciences, says. "Candy, cookies and chips are part of our culture, but try breaking the pattern with food like fruits or rice cakes."

If you want to drastically change your diet, that's definitely doable. If you don't have the time or money to actually meet with a nutritionist there are other way to find what's right for you.

"Book educate yourself," Jackson said. "Using the food pyramid is okay, it will take you a little ways. And even do some online research."

Cardiovascular work is also a general requirement for getting into shape and staying healthy, and is probably the most common way people work out.

For those who are unfamiliar with cardio, it's basically any workout — like running, swimming or jump roping — that raises and maintains your heart rate over a predetermined amount of time.

Lucky for us, the UW is well-equipped with multiple sports courts, workout rooms in Terry-Lander and McMahon, and the IMA. In addition, most students walk, run or bike to class everyday, depending on preference.

If you're just starting to work on cardio, it's probably best to first do about 20 minutes a day, Jackson said.

"If you're looking to tone, do it in a longer duration. About 30-40 minutes is key."

The last area to focus on is resistance training, which basically means weight training. The ways to accomplish resistance training is through using free weights, weight machines or a mixture of both.

When working on resistance training, most people choose a certain exercise, like bench-pressing or power cleaning, and do at least two or three sets of that exercise. 

The main difference is whether you're aspiring to gain muscle or get toned. If you want muscle it's best to increase the amount of times your do an exercise. If you want to tone less repetition is necessary, Jackson said.

Additionally, it's best to track how much you're lifting when you first start, and don't hesitate to ask for someone to spot you, especially when using free weights.

If you're looking for other ways to improve your health there are additionally many other options if the traditional method isn't your style.

The IMA and ASUW Experimental College both offer specialized classes ranging from hip-hop to hydro-aerobic to capoeira (Brazilian martial arts) to belly dancing to name a few. These offer a more fun and upbeat atmosphere, and definitely count as a cardio workout.

"Routine stretching is a great way to keep limber," Bruemmer said. "Even if it's just during study break."

Many different yoga and Pilates classes are also offered through the IMA, Experimental College and in venues around campus. These classes are best known for increasing flexibility, upper body and abdominals, and providing a calming atmosphere.

"Be active on a daily basis," said Glen E. Duncan, an assistant professor of epidemiology and nutritional sciences. "Even if it's taking the stairs instead of the elevator or not driving that car."

Love it or hate it, spring break is only three weeks away. So whether you're looking to stave off the freshman 15, trying to banish that extra winter weight (and sloth) or just looking for a healthy change in lifestyle, remember that a diligent workout always brings about the best results. g