the do-it-yourself athlete
Building your body
Weight training most popular method
By Mark Johnson
Of On Emmrtkl
The glossy pictures on the back of Captain
Marvel comic books always seemed a little unreal
The body of a former Mr World Ultimate
Universe, who almost seemed as if he were a
mutant with helium-filled arms, draped by a
5-foot-2 blonde, always raised the question of
whether anyone ever bought the message in the
ad and sent their $1 50 in for "his" method
Throughout history, people have tried many
methods to obtain the muscle tone and body
strength of the heroes on the back of the comic
book
But two constants remain First, training with
weights to increase muscle tone and strength is
the most popular method Second, there have
been more myths created about weight training
than can be found in a Greek tragedy
Bruce Cutshall, of Pacific Nautilus
Conditioning in Eugene, says there are two basic
goals for people who work out with weights One
is to develop athletic performance, and the other
is to develop cosmetic changes, or muscle tone
Either is obtained by following different pro
grams Less weight involving more repetitions
generally builds endurance and gives strength
over a longer period of time More weight with less
repetitions adds bulk and provides explosive
strength for shorter periods of time
Cutshall explains that during medieval times,
people noticed that the workers ringing the bells
in the churches developed large upper-body
muscles, and the art of weight training was born
Free weights, the Universal Gym and Nautilus
machines make up the three types of weight
training programs
Free weights are the commonly seen bars
with weight discs placed on each side
Cutshall says free weights are probably the
most popular and are generally used to increase
bulk He says that the advantage that free weights
have over the other apparatus is that by varying
the positions during workouts, it is possible to
isolate and strengthen smaller muscles
The second-most widely used equipment is
the Universal Gym, which resembles a small
jungle-gym with metal protrusions Weights on
the Universal are pulled by cable and use a pulley
system, but the workouts tend to resemble those
performed on free weights
Lauren Chouinard. one of the owners of
Pacific Nautilus Conditioning, says the great
disadvantage of the Universal is that it limits the
range of motion during workouts Cutshall adds
that many people find that they lose strength
when they leave the universal and go back to free
weights
The newest invention that has come into the
market is the Nautilus equipment, which can run
about $3,000 for each piece of equipment and
facilities that offer a wide range of equipment
usually have about a half-dozen different ma
chines for various workouts
Each machine isolates muscles groups and
uses constant resistance Cutshall explains that
much of the potential exercise is lost in free and
Universal weights because the resistance is one
way, usually a lift up and then a non-resistent
drop
Chouinard adds that the Nautilus machines
are geared for the natural rotational movement of
the body, allowing isolation on muscle groups.
The main weakness with the Nautilus equipment,
Chouinard says, is that it does not allow for varied
positions to isolate smaller muscles He says that
he generally recommends programs where Nau
tilus and free weights can compliment each other
Both Chouinard and Cutshall agree that the
best way to begin a weight training program is to
examine your goals first
Think of what you want to accomplish and
take into consideration such factors as age,
health, nutrition, and stress, ana take the time to
find out how each will effect you," Cutshall says
"And once you begin, you’ll probably find that
your first gains are dramatic, but once you reach
the plateau, you have to stick with it and not get
discouraged and quit ”
Chouinard also gives advice on how to look
for clubs and facilities
"When you visit, start firing questions and
make sure when they answer that they talk about
your goals If they don’t, then you know that they
are just probably after your money and a two-year
contract that they can stick you with ”
Local facilities that offer weight training
equipment include
ON CAMPUS — Weight rooms in Esslinger
and Gerlinger Halls offer free and Universal
weights, and are available during open hours
Free with a stamped fee card
COURTSPORTS - (2510 Oakmont Way or
4242 Commerce) Free weights and Olympic bars
are offered Student rate for initiation fee is $35,
with a monthly $25 charge
DELP'S BODY BUILDING AND HEALTH
CLUB — (3150 Hawthorne) Free weights and
Selectorize weights which are comparable to
Universal-type weights No initiation fee or
contract required Three dollars per day or $25
per month, longer terms available
OAKWAY SPA - (16-K Oakway Mall) Univer
sal weights and one piece of Nautilus equipment
offered No initiation fee, a one-year contract
currently on sale at $22 per month.
PACIFIC NAUTILUS CONDITIONING - (55
W 6th) Full range of Nautilus equipment offered
and also free weights $40 initiation fee for
students is a 33 percent discount off regular
price Monthly charge is $15
YMCA — (2055 Patterson) Weight room
facilities offered Day passes are $3 50 for adults,
but membership fees are often discounted The
basic rate for students is $190 for a 13-month
membership (about $14 50 per month), with a $30
initiation fee
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KINKO’S
344-7894 764 E 13th
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TONIGHT!
MEET RETURNING
PEACE CORPS
VOLUNTEERS
The Peace Corps week is off to a great start.
Come see why. Tonight, in rooms 108-109 of
the EMU at 7:30 p.m., returning Peace Corps
volunteers will talk about their experiences
gained as volunteers, and how they’ll use it in
the future.
Invest in your future by giving one to
others... in the Peace Corps.
TINO’S
• Full dinner menu
• 23 varieties of Pizzas
• Whole wheat and
white crust
• Pizzas to go
-cooked and uncooked
15th and Willamette
Open every day
Mon-Frl 11-1:00 am
Sat 5-1:00 am
Sun 5-11:00 pm
__/
An evening of
Contemporary Acoustic Music
with
TRAPEZOID
Trapezoid's music covers a
wide range of styles,
including traditional American
and British music, classical
(“chamber/folh”), swing,
blues, and original music in
trie spirit of David Grisman.
Tuesday, [larch 2
5 p.m. EMU Ballroom
Tichets at the door
‘3.00 UO Students ‘3.50 General Public
-
get into nature, recycle 4t Mt
this paper ^ ^ w
©OMMKIMnW
The University of Oregon will host the Community
College Conference on Wednesday, March 3, 1982.
Counselors from Oregon community colleges will be
on campus to meet with U of O students who
previously attended community colleges. They would
like to talk with you about your experience in
transferring to the U of O. The information they get
from you will enable them to better prepare other
community college students to transfer.
Blue Mountain Community College
Cantral Oregon Community Collage
Chemehata Community Cottage
Clapaop Community College
Unn-Benton Community Co Mega
Portland Community Collage
Southwestern Oregon Community College
Umpqua Community College
Century Room C, EMU 1 30-3:00
Room 110, EMU 1 30-3:00
Century Room A, EMU 1 =30-3:00
Century Room B, EMU 1 =30-3:00
Room 111, EMU 1:30-2:30
Century Room E, EMU 1:30-3:30
Century Room F, EMU 1:30-3:30
Room 100, EMU 9:30-2:00
We invite you to stop by and visit with a
representative from your previous college.