Worried about putting on the freshman 15? Or trying to stay fit under your winter parkas for those midriff−baring parties that are bound to crop up even in the sub−zero months? Worry no more — Cousens Gym trainer and baseball team shortstop David LeResche has designed three different workouts for the average Tufts student trying to step up their fitness this winter.
"These plans are designed for three different types of students: athletic students who are active outdoors and would like to get into the gym, time constrained students who are running a million different ways with clubs and other commitments and students who are inexperienced in the gym and need a basic, effective plan to get started," LeResche, a senior, said.
Each plan specifically targets the needs of these three categories of student in order to best meet their individual needs. "The program for athletic students assumes they have better control of their bodies in space, meaning many of the exercises require balance, stability and a base of strength as well," LeResche said. "Many of the exercises are multi−joint exercises that engage the full body, specifically squats, bent−over rows, and Romanian dead lifts. This program also includes pyramid rep schemes (10, 8, 6 for example), meaning the student should try to increase the weight used as the number of repetitions decreases. The main focus of this program is strength gain and muscle growth."
LeResche's second plan is shorter in order to be able to be completed in a relatively short period of time. "The program for time−constrained students can be completed in 30−45 minutes. It incorporates the use of supersets — performing multiple exercises in a row without resting," LeResche said. "Since the students do not have much time for working out, these programs focus on building strength with an added cardiovascular element by using supersets and exercises like burpees and mountain climbers. The main focus of this exercise is muscle growth and toning, as well as cardiovascular improvement."
His third and final plan offers an easy way for newcomers to the Cousens Gym to ease into working out. "The program for inexperienced gym−goers focuses on exercises that are easy to learn and safer for people who might not have high confidence levels in the gym," LeResche said. "These exercises require less balance and stability but still are effective for building a muscle and strength base."
No matter which of the three plans works the best for you, walking into the gym with a plan helps you know exactly what your objectives are. "A lot of people get discouraged with a lack of structure — they end up overworking certain body parts, ignoring others, getting bored and then visiting the gym less frequently," LeResche said. "A plan helps you track your progress each day so that you're always striving to push yourself and get better each time you go to the gym. The body gets accustomed to a certain weight very quickly which will not only limit your strength gains but eventually lead to a decrease in strength."
LeResche expounded on the fact that physical fitness and academic success are not mutually exclusive. "Tufts students commit so much energy to the books but often at the expense of going to the gym," LeResche said. "An hour twice a week spent strength training will not only help students physically, but will help increase mental focus, happiness and restful sleep, which in turn helps performance in school. No one should ignore the mind/body connection."
The routines are available in a checklist format here.
