The Orion Online

Issue date: 9/3/08 Section: Sports

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The beginning of the fall semester brings health and fitness resolutions much like those of New Year's. Students return from vacation and once again fill the gyms and tracks in efforts to lose those summer pounds that stacked on like stones - Keystone Lights, to be literal.

As a result, some students are at risk for developing overuse injuries and illness as they cram too much exercise into each week.

The problem is twofold. Too much exercise too soon, especially for someone who rarely exercises, can lead to physical and mental burnout.

There are a lot of ways to lose weight, and running is the most practical. But when you first start a running program, gradually increase duration, intensity and frequency. The recommended maximum weight loss per week is around 2 pounds.

When a person loses more weight than that, it comes at the loss of water and muscle, not fat.

So be patient with your exercise program. Overtraining is only going to burn you out and have you reclined on the couch with whatever treat made you pudgy in the first place, so take it slow.

If you plan to lose weight, you are going to have to work out for at least 60 minutes at a moderate intensity. The well-known 30 minutes of exercise a day is meant only to maintain health and reduce the risk for chronic disease.

Before each run, warm up by walking briskly or jogging lightly for five to 10 minutes. Stretch your quadriceps, hamstrings and include the upper body. Hold each stretch for 10 to 30 seconds. Repeat for the cool down.

You must keep at a reasonable intensity to lose weight.

The "talk test" is a practical way to gauge that intensity. As you surpass a certain level, you lose the ability to carry on a conversation while running, this means you're at a high intensity rate. During moderate and light intensity exercises you can carry on a conversation and sing, respectively, according to the Centers for Disease Control and Prevention.

You should think about getting in shape in stages: initial, improvement and maintenance. Within each stage, duration, intensity and frequency increase slightly.

Initially, start off running at least three days a week for 15 to 20 minutes at a comfortable and sustainable intensity. Don't go training like Rocky on your first day. Hold back so you have enough in the tank for exercise later in the week.

Allow a day of rest in between runs, but stay active. This stage can last one week to a month. Gradually, add cross-training and whole-body resistance exercises to your days off from running to increase fitness and stimulation.

Push yourself harder each week.

The running program, in addition to a reasonable reduction of calories, will eventually allow you to lose that summer fat.

Take it slow and steady. Good luck.

Mikey Acuna can be reached at

macuna@theorion.com

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