Posts Tagged ‘Exercise’

Double Your Pull Ups, Double Your Fun

November 15th, 2009 by Charlie Gray

I just finished the two week push up routine (I’m up to fifty push ups now, no big deal) and for those of you who liked that, I think you’ll really like this pull up workout. I love doing pull ups because they work a lot of different upper body and midsection muscle groups, and they are quick and easy. Similar to the push up workout, this routine requires that you do an insane amount of pull ups everyday for ten straight days. Then you take three days off and on the 14th day, you should have increased your pull up maximum by 50-100%. This workout is also a little more complicated because it incorporates push ups, dips, and an abs exercise (I like crunches) on every odd day. So here it is:

Odd Days:

Do either supersets of pull ups, pushups, dips, and an abs exercise of your choice or a pyramid of just pull ups, pushups, and abs. A Superset is simply performing one set of each exercise (i.e. pull ups) then doing one set of another exercise, then another, and another until you’ve done one set of each exercise once. Then you repeat this several times. Pyramids are a similar concept but you are increasing the number of repetitions you are doing for each exercise and then decreasing your reps to the number you began with. This might seem a little confusing at first but you’ll get the hang out it once you start doing them.

Supersets (total of 10 sets):

-Pull Ups- Burnout (do as many as you possibly can)

-Pushups- 20

-Dips- 5-10

-Abs of choice- 30

Do not rest between each exercise. You can rest after each set, but keep it short. And these numbers for reps are more like guidelines; don’t feel bad if you can’t do as many as it tells you to do. Just concentrate on form.

Pyramids

-Pull Ups- 1,2,3,4,5,6,7,6,5,4,3,2,1

-Push Ups-2,4,6,8,10,12,14,12,10,8,6,4,2

-Abs of choice- 5,10,15,20,25,30,35,30,25,20,15,10,5

So the first set, you do one pull up, then immediately get down and do two push ups, and then do five crunches or whatever abs exercise you choose. Then you should take no rest and go right into doing two pull ups, four push ups, and ten abs, and then continue until you work up to seven pull ups, fourteen push ups, and thirty five abs, then work yourself all the way back down. If you’d like, you can start with a pyramid that doesn’t go quite so high up in repetitions; just do what you’re comfortable with.

Even Days:

This is much simpler than the odd days; just do between 25-50 pull ups throughout the course of the day or in a single workout if you’d like. If you can’t do more than five pull ups right now, start with twenty five pulls up. If you can do more than five, try getting up to fifty pull ups.

Like the push up workout, remember not to do this workout for more than the 2 week period; you could hurt yourself if you overdo it. For proper techniques on pull ups, pushups, and dips, just click each.

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Buns of Steel with Adam Steel, Episode Four: Upright Row

November 12th, 2009 by Kara Voght

We’re back again this week with another episode of “Buns of Steel with Adam Steel.” This time, Adam shows us one last shoulder exercise on the Smith machine: the upright row. You can see his video here.

For another helpful guide on the upright row, click here.

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Buns of Steel with Adam Steel, Episode 3

November 2nd, 2009 by Kara Voght

Back again this week is “Buns of Steel with Adam Steel.” After showing us a leg exercise on the Smith Machines, he’s here with a chest/shoulder exercise: the Bench Press. Using the Smith Machine again, he’ll show you the technique on how to do these popular exercises without a spotter.

For additional information about the Bench Press with Smith Machine, click here.

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Fifty push-ups? No big deal!

October 30th, 2009 by Charlie Gray

One of my favorite exercises to do is a push up; it’s simple and quick, you can do it anywhere, and it works your chest, shoulders, triceps, and midsection. I recently stumbled across a workout routine that guarantees you will be doing 50 consecutive push ups in just 2 weeks.

On Odd Days

Do 200 pushups in as few sets as you can at one point during the day. So you can do 8 sets of 25 repetitions, 10 sets of 20, whatever works best for you. And you can still do upper body lifting on these days if you’d like, however, it might make this program a little more difficult.


On Even Days
Do 200 pushups throughout the day. I like to wake up and do 2 sets of 25 in the morning, 2 sets of 25 in the afternoon and then 2 sets of 25 before I go to bed.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body exercises that work your chest, triceps, and shoulders. Then on the 14th day, see how many push ups you can do consecutively.

NOTE: Always remember to do a little warm up of your upper body before you perform any push ups. I like to do several arm circles and a few shoulder stretches beforehand. Also note that this workout should only be done once every few months because you can overexert your muscles if you are doing 2000 push ups every 10 days.
If you’d like to see proper push up technique, check out this video.

Now go get huge!

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Buns of Steel with Adam Steel, Episode 2

October 27th, 2009 by Kara Voght

Welcome back from October Break! Thanks for bearing with us through our long absence; though fit as fiddles, VCFit writers were not immune to the dreaded disease of midterms! In any case, we’re back in full swing for the rest of the semester!

Here’s the latest episode of “Buns of Steel with Adam Steel.”  Here, Adam’s back in the AFC Gym introduces the Smith Machine, and the proper technique for a Smith Squat!

For additional information about the Smith Squat, click here.

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Buns of Steel with Adam Steel, Episode One

October 6th, 2009 by Kara Voght

We’re so excited to introduce to you a new weekly feature at VC, “Buns of Steel” hosted by one of Vassar’s resident hard-bodies, sophomore and rugby player Adam Steel. Each week, Adam will demonstrate a different weight-lifting move in Vassar’s Athletics and Fitness Center gym, showing you the proper weight-lifting technique and the way to use the equipment.

In this first episode, Adam talks a little bit about how he came to weight lift, nutrition, and general fitness.

Buns of Steel with Adam Steel, Episode #1

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Pilates: Good for your core, and not just for women.

October 1st, 2009 by Charlie Gray

Being a guy and taking Pilates through inthepink is, apparently, a pretty big deal. I used to play baseball here at Vassar, but due to injury, I had to cut my career short; looking for a way to stay in shape, I decided to try a Pilates class since I heard about the core strength and flexibility benefits of the exercise.

When I tell most of my friend’s that I’m taking a 7:30 a.m. Pilates class, I normally get the following responses: “Why are you awake at 7:30?”; “Are you the only guy in that class?”; “Dude! Pilates is easy; my mom does it.”

I love sleeping in, so waking up at 7 is not my favorite thing in the world to do. I’ll admit that being the only male in a class that is predominantly populated by older woman is a little embarrassing; even so, I give these ladies credit, since Pilates is far from easy. As someone who considers himself to be a pretty good athlete, I was amazed with the quality of workout you can get from just an hour a day.

In my first class, I was a little skeptical because I wasn’t finding the first few moves to be that challenging; but by the time it was 8 o’clock, I was pouring in sweat and my heart was pumping like crazy. The greatest thing about Pilates though, is the last 5-10 minutes; you stretch and lie on your back with your eyes shut and you simply let your throbbing muscles and mind leave your body for a few minutes. It is honestly one of the best parts of my day.

The class is also great because Theresa, the instructor, really knows Pilates well and she allows everyone to go at their own pace. The class consists of people who, like me, have never done Pilates before, as well as people who’ve been doing it for years; and everyone gets something out of it. If there’s a movement you can’t do, Theresa will demonstrate at least one modified version so you can still get a good workout.

So if you’re looking for something new, or you want to improve your core strength and flexibility, or if you don’t believe me about how great of a workout Pilates is, try it yourself. Contact Roman Czula for schedules and costs of classes (Classes are at most about $30 for the whole semester so it won’t bust your wallet).

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Beyond the AFC

September 29th, 2009 by Charlie Gray

The AFC and Walker aren’t the only places on campus to exercise…there are lots of other places available to you, including some you may have never heard of!

Prentiss Running Track

Prentiss Running Track

For those of you who hate running on treadmills, there is a beautiful 1/4 mile, 8-lane track located at the Prentiss Sports Complex next to the Town Houses. It’s available for use by any Vassar student from 6am to 3pm Monday thru Friday. Barely two years old, the surface is nice and soft, so it’s very easy on your joints. The turf field inside of it is not open for use, though, so stay on the track. Also, to keep the track looking nice, you can wear only running sneakers; cleats are not allowed. The athletics department would also like me to emphasize that you should not spit gum or saliva on the turf field because it can ruin the playing surface (plus, that’s just gross.)

There are also the Josselyn Tennis Courts located behind Joss dorm. It has a total of 13 courts, 7 of which are open to Vassar students at all hours of the day; the remaining six are exclusive to the tennis teams.

I’m sure many of you have had a class in Kenyon Hall, but lo and behold…the majority of Kenyon is devoted to space for physical activity! Not surprising, considering Kenyon was originally built to replace Ely Hall as the college’s gymnasium! Though the pool, clay courts, and bowling alley are gone, there’s still lots of different athletic options in Kenyon.

There are the 9 squash courts located in the North Wing of the building that are available to all students. There’s also a varsity weight room located in the basement of Kenyon, which features more Olympic weight lifting equipment and fewer cardio and weight machines; however, it is only open to varsity athletes.

Kenyon Squash Courts

Kenyon Squash Courts

There are also three dance studios (1 on the first floor, 2 on the second floor) located in the South Wing of the building. Time in the dance studio can be reserved by students but only for the purpose of a dance event, however, tap dancing is not permitted. Beat feet and ballet slippers are allowed. Reservations can be made by contacting the Dance Department here.

Vassar also has its very own golf course! Located right next to the AFC, its home to a driving range, a 9-hole course, and a putting green. Vassar students can play just $2 a round and faculty and staff can play for $5.50. For the details, click here.

DISCLAIMER: As with the AFC and Walker, varsity sports teams, fitness classes, physical education courses, and other planned events take precedence over many of the following fitness spaces, so make sure you check the schedule for Kenyon, the Joss tennis courts, and the outdoor track located here. The schedule breaks down each day of every month so you can see what events will be going on throughout the course of the day.

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The Podcast is a Magical Thing…

September 25th, 2009 by Kara Voght

Inspired by the plans developed by the Cool Running gurus, someone has created podcasts for the Couch-2-5k program!

Created especially for the “couch potato,” the Couch-2-5k podcasts are a free, downloadable podcast; each segment contains a full half-hour workout.  The podcast blasts “pump-up” music and prompts the listener what to type of movement to do, and when to do it (for example, walk for one minute, jog for one minute, stretch, etc.).  All the listener needs to provide is a track (oh how lucky, Vassar has two…).

This program is perfect for the novice athlete, or someone looking to get in shape, without a clue how to.  Who doesn’t love having their own personal trainer on their iPod?

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VCFit’s Guide to the AFC

September 22nd, 2009 by Charlie Gray

Hi readers!

Just wanted to say a big “I’m Sorry” to all of the VC Fit readers for our almost two-week hiatus…getting things up and running have been difficult, but we’re back on schedule!

And now on to my main point for today: a behind-the-scenes tour of Vassar’s Athletic and Fitness Center

I think it’s safe to assume that almost everyone is familiar with the Athletics and Fitness Center (AFC) weight room which is outfitted with plenty of cardio equipment, fitness machines, and free weights. But, I’m also willing to bet that more than three quarters of this campus is unaware that there is a Multi-Purpose Room located on the second floor of the Walker Field House outfitted with lots of boxing equipment such as heavy bags, speed bag, pull up bars, and more. Well if that came as a surprise to you then I’m sure by the end of this post you’ll be fully aware of all the resources that are at available to us in AFC and Walker.

Upon entering the AFC, one of the first fitness features you’ll encounter is the gymnasium which is open to anyone who’d like to play a pick up game of basketball, or for sprinting and agility drills (UCLAs/suicides, anyone?). There are also numerous tournaments and intramurals that you can play in throughout the year. The only real rule in the gym is that you have to wear white soled shoes, to make sure you don’t scuff up the floor in order to keep our gymnasium looking sharp.

AFC Indoor Track

AFC Indoor Track

During the winter months when it’s too cold to run outside, there is 1/12 mile, 4-lane indoor track located above the AFC gymnasium. It’s a sprung rubber surface, making it relatively easy on your joints. There are some stretching mats and free weights located around the edges of the track where you can stretch or do some core work, as well. The entrance to the track is on the second floor of the AFC (stairs are near the vending machines). It’s available from the opening of AFC until closing as long as there isn’t a varsity sporting event going on, like a basketball game or volleyball tournament.

AFC Multi-Purpose Room

AFC Multi-Purpose Room

Also located on the second floor of the AFC is the Multi-Purpose Room, home to many of the In-the-Pink classes. It is normally booked from 3pm until closing with fitness classes; however, there are some free hours in the morning. It has yoga mats, stability balls, free weights, and other accessories for doing core workouts. So if you need more room to stretch or work out your core, and don’t like the small space in the AFC weight room, then this is a great place to do it.

For those of you who have never crossed the long, glass corridor from the AFC to the Walker Field House, then you’re missing out on more than half the gym! Walker is home to men’s and women’s locker rooms, a six-lane pool, five tennis courts, as well as another Multi-Purpose Room.

The locker rooms are open to everyone. You choose any open locker for the day and store your things there while you work out. You can bring your own padlock as well if you’d like to keep your things safe, but you are not allowed to leave your things there overnight since there are not enough lockers for everyone to have. The locker rooms are complete with bathrooms and shower facilities.

Walker Pool

Walker Pool

The pool is available for anyone who’d like to swim or do any sort of aquatic fitness exercise, as long as there is at least one lifeguard on duty. Right now the hours are varied because they have fewer lifeguards than in years past, so for anyone who has worked as a lifeguard before and is interested in getting a campus job for the semester, working at the pool is a great opportunity (I love using the pool, so please, help me out).

Then there are five tennis courts whose most obvious use are for playing tennis; however, there are many different ways you can utilize the space. You can set up a badminton court, volleyball nets, play ultimate Frisbee, basketball and fence in many of the bays. Once the weather gets cold, many varsity teams will move into the tennis bays for practice so the best time to use this area is now.

Walker MPR

Walker MPR

In addition to the boxing equipment, the Walker Multi-Purpose Room has four ping pong tables that will be available for use during various times throughout the year. You can also reserve time to play on the tables by contacting either Roman Czula, Life Fitness Director or Bruce Gillman, Assistant Director of Athletics. Their contact information can be found here.

Also, be aware that the Multi-Purpose Room is normally locked so if you’d like to use the space, just contact Roman.

DISCLAIMER: Varsity sports teams, fitness classes, physical education courses, and other planned events have precedence over many of the following fitness spaces so make sure you check the schedule for AFC and Walker located here.

In addition there is a a full schedule of the availability of all the fitness facilities located here.
The schedule breaks down each day of every month so you can see what events will be going on throughout the course of the day.

If you have any more questions or if you want to reserve some time in the tennis bays or other fitness areas, please refer to Vassar’s athletic website on policies for reservations located here.

If you have any questions or would like to hear more about some of these fitness facilities, please let us know! You should also expect to learn more about the other resources here on campus for fitness in upcoming posts!

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