Penn State fitness trainers recommend that students who want to slim down or tone up as spring break approaches tailor their workouts to meet their specific needs.

"You can't come in and say 'I want to get in shape.' The more specific your goals are, the better we can help you reach them," said Ray Murhon, a strength and conditioning assistant. "Giving us an ideal weight or a clothing size will allow us to better help you."

With a variety of machines to choose from in the White Building, Murhon said that how quickly someone sees results is relative to the intensity and frequency of workouts.

There are a variety of cardiovascular machines in the White Building, including the new additions of two step machines and six cross trainers, as well as elliptical machines, treadmills, stationary bikes and rowing machines.

"The ellipticals are low-impact machines that work well for toning," Murhon said. "The most physical workout you will get is on the treadmill. That is a high-impact, fat-burning workout."

Allison Bowman, strength and conditioning assistant, said increasing resistance will also result in more toning.

"It is important to remember that your body will accommodate to certain workouts. If you use an elliptical [machine] all the time for toning, eventually you will stop seeing results," she said.

The new Arc Trainer brand cross-trainers are similar to the ellipticals, but the Arc Trainer offers a higher stride to work the quadricep muscles in the top front of the legs.

Murhon recommends stationary bikes for beginners, because they are relatively easier and more comfortable than the other machines.

"They allow you to sit back in a comfortable position, and watch television or read," he said.

Bowman said the goal of a cardiovascular workout is to get your heart rate in the target zone.

"Your target zone is 60 to 85 percent of your heart rate max, which is subtracting your age from 220," she said.

For example, 20-year-olds can determine their target zone by subtracting their age from 220. The target zone would be between 60 and 85 percent of 200.

Lifting weights on a regular basis will also help tone and build muscle mass. Murhon and Bowman recommend that beginners make a habit of working out every other day and taking weekends off.

"It is important to challenge yourself," Bowman said. "You want to move up in weight when you begin not to feel the burn."

Even with the addition of the new machines, Murhon said there is still a wait for treadmills.

"Treadmills are still the most popular machine in the cardio room, and we've noticed the new machines are not constantly filled," he said.

The lines to get inside the gym itself, however, have been decreasing as the semester has progressed.

Mike Vanesko (senior-hotel, restaurant and institutional management) was glad to see shorter lines.

"I haven't waited to get in the gym in the last two weeks, but once I'm in I usually have to wait for a treadmill," he said.

Murhon said it is important to talk to someone before starting a workout regimen. "A lot of people come in and don't really have a plan. If you talk to us, we can point you in the right direction to make your time here worthwhile, and reach your goals faster," he said.