SPORTS Shaping up for the school year Jessica Young, The Fulcrum (University of Ottawa) OTTAWA (CUP)—Flat abs and enour- mous pecks are physical attributes that often fall to the wayside as students enter into the school year. The oft-coveted summer beach body comes in second to midterms, readings, and term papers. But whether you are new to university or a returning student, it is important to remember that physical health is essential both in and out of the classroom. According to Health Canada’s Physical Activity Guide to Healthy Active Living, a per- son must participate in 60 minutes of physical activity a day in order to maintain or improve your health. Endurance, flexi- bility, and strength are three activity cate- gories Health Canada provides. With hec- tic schedules and tight deadlines, students often forget the importance of their phys- ical health. Like many universities across Canada, the University of Ottawa has an included gym membership in each student’s tuition fees. The convenience of having exercise facilities on campus gives students the opportunity to get their 60 minutes of physical activity. Christine Rainey, peer education coor- dinator for Health Promotions, talked about the benefits of physical activity. “Certainly physical activity is impor- tant to get your metabolism going, to help you burn calories, and helps give you a great mental boost as well,” Rainey said. For many, however, the gym environ- ment is stale and full of intimidating ath- letes. Rainey said there are many ways to keep fit outside of the gym. “There’s lots of ways—walking to your classes, using the stairs instead of the elevator, even walking to get your gro- ceries. If you’re a biker, we’re in such a great area to do physical activities. We’ve got the bike path and the [Rideau] canal to skate on,” explained Rainey. The Rideau Canal is one area in which Ottawa provides great opportunity for outdoor activity, agreed David Mai, med- ical director of the U of O’s Sports Medicine and Physiotherapy Centre. Whether you embrace the gym or shudder at the thought, it’s important to get your hour workout to keep you healthy and ready for another school year. First time at the gym? Mai tells students to ask themselves two questions: “What are your goals?” and, “What do you want from your gym work out? Is it cardiovascular fitness? Weight loss/gain?” Other suggestions Mai had for first- timers are: e See the doctor. Talk to family and friends who have had prior experience or set up an appointment with a trainer to learn how to use the machines properly, Mai suggests. And be sure to contact a physician for any health problems. They can, if appropriate, refer you to the U of Medicine and Physiotherapy Centre, according to Mai. e Bring a friend. Partnering up with a pal can make the transition much smoother. You can provide motivation for each other. e = Let the music take you. Whether you're jogging or lifting weights, music is a great way to keep your rhythm going. Exercising can be less dreadful while lis- tening to your favourite tunes. e H20. Keep hydrated. Bring a water bottle and make sure to drink whenever you feel thirsty. The water fountain just doesn’t cut it for many, especially when running on the treadmill for half an hour. Toning vs. beefing up Questions and answers with Lenny Sabourin, the manager of the fitness and instructional programs at Sports Services at The University of Ottawa. What is the definition of toning? Many people have a false perception of toning. They believe that by simply doing cardiovascular exercises that they will build muscles, loose fat, and have abs of steel, or simply do crunches and this alone will give them dramatic results. Unfortunately, there is no such thing as spot reduction; therefore, if you simply do crunches that will not necessarily help you achieve your goal of having a six pack. Toning is a term used to slim down and globally develop muscle definition around the body. This requires a proper combination of cardiovascular exercise and resistance training. Another important aspect of weight training is to remember to modify your program every four to six weeks in order to challenge one’s body. What is the definition of “beefing up?” “Beefing up” is a term used to describe the gaining of muscle mass. The trick to “beefing up” is making sure that you get the proper nutrition and that you follow an exercise program that is designed specifically for you and your goals. This does not happen over night-it is a long process and it takes hard work and dedi- cation. Sports Services does offer person- al training, and this is a great service for the beginner, intermediate, or even advanced participant. What are some tips on how to get into shape? 1. Follow a well-balanced diet. 2. Follow a well-designed weight train- ing/cardiovascular program and remem- ber to modify it every four to six weeks. 3. Ensure that you get the proper rest that your body requires. This is different for everyone. What are some common mistakes many new gym goers make that should be avoided? 1. Do not over do it. If you workout too much or too quick, you will get bored of it and quit. 2. Give yourself at least one day of rest between workouts to ensure proper rest. 3. Be sure to have the proper techniques for all exercises in order to avoid injury. 4. If you are not sure what to do, ask the attendants for assistance, or purchase the services of a personal trainer to educate you about weight training. This will allow you to have a safe and efficient workout without having the risk of injury. Women's Rugby: Royals Victorious Over Velox Dave Pearcey, OP Contributor First Division: Douglas 33 Velox 15 tying points. Candace Barry added the two-point conversion. Quick ball movement then sprung winger April Jones for a 60-metre run...converted Once again, a lovely afternoon for field sports—the sun was shining, the fields in great condition—but only in New Westminster are the fields closed to adult groups because of heavy rain three days before and the threat of rain on the weekend. As a result the Premier women’s match against Bayside had to be postponed. Much pleading did manage to convince the Parks Board decision-makers to allow one match to be played. This allowed the Douglas First Division girls to avoid a last minute trip to Victoria. Velox were last year’s Second Division champions, and are now bolstered by National team members Charlotte Hailey, Marlene Donaldson, and other defectors from Premier champions Nanaimo. Donaldson scored first to put Velox up by five. Douglas came back when a pene- trating run by fullback Crystal Nikolai set up Melissa Klein for a 30-metre romp for the again by Barry. The teams then traded scores with Barry scoring the Douglas try to give them a 19-10 halftime lead. Velox narrowed the gap to four points with another score and were pressing when Klein stole the ball from an opponent and scored under the posts. The conversion gave the home side a 26-15 lead. Velox pounded away near the Douglas try-line, but a soft pass was intercepted by Klein, who sped the length of the field to score her third try of the day. Barry’s kick ended the scoring at 33-15. The First Division team takes a week off before traveling to Kamloops on October 15. The Second Division girls were disappointed, as this week’s opponent, Meralomas, withdrew from the league.