2SB
Thursday, February 20, 1997
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Too much too soon is counter-productive
Getting fit a gradual process
By Sarah Hale
Kansan Correspondent
Kasey Lobaugh, Wichita graduate student, works out at Robinson Center. Fitness experts say that getting fit should be a gradual process.
Laurie Fletchall / KANSAN
Dig out the running shoes and put on some shorts. As the temperature gets warmer, there is no excuse for not exercising.
With just one month to go until the official first day of spring and only a few more months until the dreaded swimsuit season begins, time to get in shape is running out.
"I've been trying to work out a lot more lately because I'm going to Nashville for spring break," said Amanda Adler, Wichita freshman. "Even though I probably won't be wearing a swimsuit, I'll still be wearing shorts. Besides, exercising is good for me."
Physicians and fitness directors say that exercising daily will help students maintain their body weight and stay in shape. With a daily regime, the benefits will be long term.
Shannon Bollman, fitness director at Robinson Center, said the best advice was to begin a consistent workout.
"Start out with something like walking or something you enjoy to do, and do it three to five times a week," Bollman said. "Too much too soon isn't good. Really watch not being a weekend warrior. That's when you work really hard on the weekend but not during the week. It has to be continuous; that's the key."
Freivogel said there were three basic components to exercising: flexibility, aerobic, and strengthening. These components assist in moving freely in motion, burning calories, and toning the body with definition. Freivogel stressed the importance of finding a comfortable limit and stretching before and after a workout.
Randy Freivogel is a physical therapist at the Kansas Center for Athletic Medicine, 1112 W. Sixth St. He said maintaining a continuous cardiovascular workout for at least 20 minutesgave the most benefit from a workout. This can be done, for example, by running, walking, riding a stationary bicycle or joining an aerobics class. Such exercise helps to burn calories, which leading to a decrease in weight.
"We see a lot of problems with people who start running on sidewalks or streets,
and their joints or backs start hurting," he said. "Start with a good surface to give your joints a better impact and to learn the basic running mechanics. You also need to invest in a good pair of running shoes."
Freivogel also said students should avoid bouncing while stretching.
"It is also a good idea to stretch after a workout," he said. "A lot of people miss it, and their joints tighten. This will also prevent soreness the day after."
People who a have a history of health problems and want to begin a daily exercise routine should see a doctor for a physical, he said. Freivogel also said people who develop an injury while working out should not under any circumstances ignore the pain. He said the most common type of athletic-related injuries were knee cap injuries and shin splints.
"If you start to develop a consecutive injury and it's causing problems, make sure and get it looked at. Don't wait until it gets worse." he said.
Exercising is only one step to getting in shape and staying fit. Eating right is just as important.
"Eat a low-fat diet rich in whole grains and fruits and vegetables, with moderate
"I stress a low-fat and not no-fat diet.A lot of women go overboard and that's not healthy."
Ann Chapman dietitian
amounts of lean meats and low-fat dairy products," said Ann Chapman, dietitian at Watkins Memorial Health Center.
Chapman said Americans needed to base more of their meals around grains rather than meat. Instead of saying that hamburgers sound good for dinner, consider pasta with a marinara sauce, she said.
"I stress a low-fat and not no-fat diet. A lot of women go overboard and that's not healthy," she said.
Some choose volunteering for break
Students prepare for class experience
By Anna Attkisson Kansan Correspondent
By now, many students have weighed their options and decided what to do with their spring break. Many KU students will be tanning on beaches, hanging out with friends, or staying at home.
Others have chosen the alternative of community service.
These service-oriented students will spend their vacation doing everything from serving food in homeless shelters in Washington, D.C., being role-models for high school girls in Philadelphia to teaching gang prevention to inner-city children in Detroit.
The University offers a class to better prepare students for the experience. The syllabus for Human Development and Family Life 606, "Special Projects in the Community," says the class is designed to help students develop a lifelong commitment to community service.
In class, students research the communities where they will serve
and keep a journal of their experiences. When the time comes, they climb in a van with six or seven other people and drive for up to 22 hours to arrive at their destination.
Pia Heinonen, Helsinki, Finland,
sophomore, gives up her vacation to
service because of curiosity and a
desire to change the world around
her.
"Nothing's going to get better if you don't start doing something," she said. "Finland has no homeless and it will really be a new aspect of society for me."
Students applied for the class during the fall semester. In order to finance the cost of the one hour of tuition, students like Heinonen cleaned Allen Field House six times last fall.
"I did odd jobs. I swept and mopped up after basketball games," Heinonen said.
Students also have to pay $100 for the class to pay for travel expenses. Abigail Hankin, co-leader of the program, said scholarships are available.
Hankin, Overland Park senior,
said the class, which meets from
5:30 to 7 every Thursday night, was
an important part of the program.
"I like the philosophy to combine
academic with service experience a much more central part of your life." Hanlin said. "It's not something you forget. It reinforces service and learning as a valuable and unique service at our school." Co-leader Ron Chen was involved in the first year of the program at KU two years ago. He and seven others traveled to El Paso, Texas, to help the homeless.
"It just sounded like fun. It was travel by driving and a first-hand experience with another community," said Chen, Topeka senior.
The program has since evolved to include 65 people going to nine different sites.
KU is one of the only schools in the country to offer a class associated with an alternative spring break program. Past participant Marisa Crowther said the class was an important part of the experience.
"Other schools send students that may not know each other until they get there. By knowing each other we are more of a community and can work better together," Crowther said.
Faculty adviser Glen White teaches the class. He thinks that the program has grown so quickly because of positive word of mouth.
"Students come away with a completely different orientation. They have a working knowledge of taking service theory out of the class and into the community." White said.
Some participants said the drive was the best part.
"We sort of knew each other before we got on the van, but you figure things out about people very quickly." Crowder said.
The Ecumenical Christian Ministries and the Canterbury House in Lawrence also offer programs of service during spring break.
Thad Holcombe, director of the Ecumenical Christian Ministries,1204 Oread Ave., takes students to volunteer in north central New Mexico.
"It can be a religious experience if you are open to the issues of working in a multicultural environment," he said. "We want to give students a triculultural experience of American, Indian and Mexican cultures united in a beautiful environment."
Holcombe said that of all the choices of what to do with spring, break, alternative spring break had more long-term impact.
"Those who have gone find it a transforming experience," Holcombe said.
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