Make this semester the healthiest yet

Yes, it’s that time of year when most people are feeling a bit sluggish at the start of a new semester.

Regular exercise plays an integral role in staying focused and in good health. Le Gym, located in Concordia's downtown Engineering, Computer Science and Visual Arts Integrated Complex, is staffed with 15 trainers who can develop a personal program to make a positive difference in any health and well-being regimen.

Trainers are up-to-date on the latest techniques and knowledge of the exercise industry. “We’re in the business of encouraging people to exercise,” says Vladimir Pavlicik, Associate Director, Recreation and Athletics, who manages Le Gym.

Le Gym is equipped with some 150 cardio machines and strength training stations. It offers 64 classes and recreation activities – everything from morning aerobics to salsa dancing to martial arts to basketball.

While it is likely classes will fill up early in the winter term, Pavlicik stresses, there are no caps on memberships for regular gym services. “We have never turned anyone away who wanted to exercise,” he says. “If you want to exercise, we can serve you well.”

Pavlicik and Lisa-Marie Breton-Lebreux, Le Gym Strength and Conditioning Coordinator, have a few pointers to get moving in the right direction.

Get off to a great start
It might be a bit tough to get into the routine initially, but exercise makes life better. No, really. It does. Remember this.

Resolve to exercise at set times, and stick to it. “Think about your training sessions during the day. This will prepare you and reinforce your discipline,” says Breton-Lebreux.

Physically prepare
For energy, eat a healthy breakfast. No time for a full lunch? Bring along some carbohydrates or protein; fruit or nuts and yogurt can provide energy through a workout.

Make exercise routines realistic in relation to scheduled priorities, but remember that one hour of exercise can sustain three or four hours of productive work and lead to a deeper, more restful, sleep.

Have a step-by-step plan
“Don’t go too big. Try to make one change and stick to it,” says Breton-Lebreux, such as working out only twice a week at the start.

Once fitness becomes part of a lifestyle routine, make a second alteration.

“For example, make the decision to join a spinning class. If it works for you, begin exercising three times a week, or perhaps sign up for a personal trainer,” says Breton-Lebreux.

Have fun
If it’s a chore, it probably won’t last. “You probably won’t keep track of how many lunges you’ve done if you’re really enjoying a badminton match,” says Pavlicik.

He suggests teaming up with a friend. Camaraderie and mutual encouragement help keep people on track.

Seven exercises that will make a difference
Ready to really get down to business? Along with regular cardiovascular exercise – approximately 20 minutes or more each session – here are seven essential exercises. Some of these can be performed at home and are designed to work out the entire body.

Conditioning Coordinator Lisa-Marie Breton-Lebreux performs and explains each exercise:

Core rotation
Works the abdominals, obliques and lower back. Stand with legs spread a bit wider than shoulder-width, with slightly bent legs, and shoulder blades back. Extend arms straight and rotate with the core from 45? on one side to 45? on the other. Hips and lower body should not move. Performed on Le Gym’s Kinesis machine, Breton-Lebreux says this movement is better than sit-ups or crunches because of the standing position, which is more effective in activating key muscles.

Shoulder press
Works shoulders and triceps. Start with a bar with a suitable weight at shoulder height. Extend arms over head. Ensure lower abdominal muscles are contracted while performing this exercise to protect to lower back. Breton-Lebreux prefers this exercise in a standing position, but it can be performed from a seated position.

Deadlift
Works hamstrings, the gluteal muscles and lower back. Grab a barbell with palm facing upward, shoulder blades back and chest up. Stand up slowly. Breton-Lebreux cautions the deadlift is a technical move, and suggests consulting a Le Gym certified trainer to ensure it is done correctly.

Bentover row
Targets back muscles, particularly the lats. Back is arched and legs bent. Pull weight to mid-chest, squeezing shoulder blades together and keeping chest up. Can be done with palms facing upward or downward on a pulley system or with dumbbells.

Lunges
Targets the quadriceps, gluteals, and the lower back. Lower the body until the front knee is at a 90 degree angle. Ensure the knee does not pass over the foot. Breton-Lebreux demonstrates correct posture to ensure a straight back using a broomstick in contact with the back of head, middle of shoulder blades and coccyx.

Plank
Works shoulders, abdominals, hip flexors. With weight on hands and toes, lift body up essentially parallel to the ground and hold between 30 and 90 seconds. Squeeze the gluteals (three muscles that make up the buttocks) and the lower abs while position is held. “This will stabilize the hips and make the exercise even more beneficial,” Breton-Lebreux says.

Push-ups
The old standard for a reason – it’s effective, works multiple muscles (chest, shoulders, tripceps, core) and can be done almost anywhere. From a lying position with the chest on the ground or a mat, push body upwards until arms are extended. Again, squeeze the gluteals and lower abs for stability while position is held.

Want to take it one step further?
Sign up for a personal program with one of Le Gym’s expert trainers. Programs for individuals begin at $25 for a one-time introductory session to $230 for 10 one-hour sessions. Group specials for two individuals start at $180 for five one-hour sessions.

Le Gym access January to April:
•    Students: $60 (“Fifteen dollars a month could possibly be the least expensive gym in town,” says Pavlicik.)
•    Staff and faculty: $120
•    Community members: $150
•    Classes are open to everyone, and range from $15 to $60. (Most are $25-35.)

Hear Russ Cooper's interview with Le Gym's Assistant Director, Campus Recreation Vladimir Pavlicik and Lisa-Marie Breton-Lebreux, Le Gym's Conditioning Coordinator: