Students who work out at any on- or off-campus gym are facing larger crowds and longer lines than usual.

Staff members at the White Building and Gold's Gym, 131 S. Pugh St., have reported an unusually high number of student customers during the week following spring break.

"We've had a huge crowd coming in after break (this year)," said Megan Buckley (senior-kinesiology), an intern at Gold's Gym.

Normally a rush occurs during the two weeks before spring break, but that didn't really happen this year, probably because The Interfraternity Coun-cil/Panhellenic Dance Marathon was the week before, said Michelle Rockower, a strength coach assistant and facilities coordinator at the White Building.

"This past week has been really busy; maybe people are feeling guilty from eating or being lazy over break," she said.

Eating and drinking excessively while not exercising is a common, but unhealthy characteristic of spring break. Students who fall into this pattern often gain weight while losing some muscle mass during that weeklong "lazy" period and are then faced with the task of getting back into shape upon their return to school.

Buckley said it is common to lose that muscle mass, but it is easy to regain.

"A week off isn't going to kill you, but it's important to stick with it when you get back," she said.

Rockower recommended a three-point plan of nutrition, strength training and cardiovascular activities to solve this problem. It is important to cut calories and find a balanced eating pattern, as well as incorporating both strength training and cardiovascular components into your workout, she said.

Although many people do not relate strength training to weight loss, she pointed out the more lean body tissue (muscle mass) that one has from strength training, the more calories one will burn no matter what activity one is doing — even when the person's body is at rest.

If calorie-burning is the main concern, running is most effective, Buckley said.

According to Health magazine, 30 minutes of jogging burns 324 calories in an average 140-pound woman and swimming burns 270 calories under the same conditions.

But those who are not the jogging- or swimming-types can still burn a significant amount of calories just by challenging themselves at any physical activity, Rockower said.

"You should sweat and feel muscle fatigue, but be safe. Push yourself and make it intense but within reason," she said.

In addition to burning calories, many students want to look more lean, muscular, and "cut."

"A lot of people, both guys and girls, want washboard abs," Rockower said.

Buckley, on the other hand, said she finds men often have their own programs and women tend to ask for advice more, usually about toning their arms and legs and losing weight.

For those concerned with their physical appearances, Rockower recommended cardiovascular workouts three times a week for thirty minutes each, as well as strength training two to three times a week. Buckley added that the strength training should focus on a different area of the body each time (for instance, legs the first day, arms the second, and back and abs the third).

But between homework, exams, and extracurricular activities, many students are faced with time constraints, not to mention lots of stress.

If you can't make it to the gym, buy a good pair of (running) shoes and go running or walking, Rockower said.

"Walking is healthy and easy to do, but it should be a brisk walk," she said.

Both Rockower and Buckley recommended exercise videos for those who prefer to work out in their rooms. Buckley suggested a "butts and guts" video and Rockower advised finding one with a credible trainer.

Both also mentioned some light strength training activities one can do at home, such as push-ups, crunches and lifting hand weights.

"Walk to class instead of taking the Loop, or walk up stairs instead of using the elevator," Buckley said.

To reduce stress, Buckley recommended a 30 to 45-minute cardiovascular program, such as walking, running, stepping (aerobics) or using a stair-climbing or elliptical machine. For some, just the act of exercising and taking a break from work is relaxing enough.

"Don't make exercise stressful," Rockower said.

She suggested students plan ahead so they can take time without feeling hurried. In addition, doing something enjoyable will make working out feel fun, not like a chore.

"If you hate (using) the treadmill, don't do it, or you won't want to work out," she said.

Finally, students who truly want to get in shape must work out on a regular basis for their exercise to be effective.

Beware of "quick fixes" because getting in shape is not that easy, Rockower said.

"You won't see changes in body composition and health right away," she said.

It could take up to about 12 weeks for these changes to become noticeable, so be patient and don't get frustrated, because over-exercising can be detrimental to the body, she said.

"It is safe to lose 1 to 2 pounds a week, but any more than that is unhealthy," she said. "Above all, don't jeopardize your health."

Students seeking advice on healthy exercise programs should speak to a trainer. Additional help is available at www.Health.com, Health magazine's Web site, which has a fitness planner that customizes a personal exercise program based on information a user enters.