European Stars and Stripes (Newspaper) - October 17, 1977, Darmstadt, Hesse                                Monday october 17, 1977 the stars and stripes Page 19 modern living a rundown on y by Jane e. Brody new York times � of can achieve total fitness in four minutes a  jogging in t enough you have to run if you want to be really  if you re Over 50, you should stick to  if you can t exercise everyday you d better not do it at  swim Ming is the Best  the list of myths and mis truths about exercise could go on and on. There Are at least As Many As there Are Miles in a marathoner s diary. When it Cornes to exer Cise a myth is As Good As a mile. For the millions of americans who Al ready have or eventually will succumb to the admonitions to get moving for the Sake of their bodies and souls the prevailing " mythology has prompted confusion anxiety and inappropriate decisions As to when and How to  can serve Many purposes. It can enhance skills improve flexibility i build muscle strength and tone relieve tension help in weight loss and maintenance and improve the body s general physiological condition especially the ease with which the heart can Supply oxygen to body tissues. Particular types of exercise May serve some of these functions but not others. For example Bowling and Golf can help you become More skillful at the game strengthen certain Muscles and expend Energy calorie but they rarely involve enough continuous activity to condition your cardiovascular system. Isometric exercises which Clamp Down on Muscles such As weight lifting water skiing and Arm wrestling will promote Strong Muscles but Are useless in fact counter effective As cardiovascular conditioners and May actually be harmful to persons with heart disease. On the other hand brisk walking May do Little for your athletic skills or muscle strength but it can be highly beneficial to your heart and figure. Most people Start exercising because they want to look better and feel better. Often however the chosen activity spurs a change or expansion of goals. For exam ple those who take up Tennis to reduce ten Sion or flab May find themselves huffing and puffing on the court. Realizing that they Are out of condition they May Start running or cycling to improve their bodies ability to deliver oxygen to their Muscles. For others finding themselves gasping for breath after running half a Block to catch a bus is an impetus to improve fit Ness. In choosing an exercise it s important to know what you Hope to get out of it and whether that Choice will help you achieve your goals. Any Type of exercise from hanging laundry and scrubbing floors to Badminton skating football or Long distance run Ning can help you control your weight. Weight gain represents an excess number of calories consumed Over the number your body Burns up for Energy. When if comes to exercise a myth is As Good As a mile any kind of motion involves the expenditure of More calories than your body uses at rest. The More you move the More Calo Ries you Burn. And the heavier you Are to Start with the More calories it takes to move yourself a Given distance. As an added Benefit moderate exercise improves the accuracy of your body s Appe Tite control mechanism and More frequently decreases rather than increases appetite. You Don t have to sweat or exercise strenuously to use Energy. In fact walking a mile Burns approximately the same number of calories As running a mile. At moderate ranges of activity the differ ence As far As calories Are concerned is that running a mile is faster and you May then have time to run a second mile and use up twice As Many calories. Some activities Are intense Energy guzzlers using eight or More times the amount of calories your body Burns at rest. These include running More than 5.5 Miles an hour cycling 13 or More Miles an hour and playing Squash and handball activities that work the Large Muscles hard. But you can Burn As Many calories play ing Ping Pong or volleyball for an hour As you would running for half an hour. This is not to say that Ping Pong in any amount can be equivalent to running in total All around exercise value. To Maxi Mize the likelihood of achieving a conditioning effect fitness or endurance the activity should use the Large Muscles in a rhythmic repetitive continuous motion so called isotonic exercises. While the amount of Energy calories used depends Only on the amount of work your body does conditioning is a function of both the amount of work and the vigor with which it is  cardiovascular conditioning exercise must also be aerobic that is it promotes the use of oxygen and is capable of being sustained for at least two minutes at a time without getting out of breath. Walking running cycling and swimming Are Aero Bic exercises but sprinting is not. To condition the cardiovascular system the exercise should be performed at least three times a week for 20 minutes at a time during which the heart rate is within the individual s target  the target zone Falls Between 70 and 85 per cent of the maximum rate your heart can achieve. The maximum heart rate or pulse rat counted As beats per minute can be estimated for the average healthy adult As 220 minus your age in years. Take 70 per cent and 85 per cent of that number and you will have the pulse rate Range that is your target zone. To determine your heart rate while exercising Stop and immediately take your pulse count the beats in 10 seconds and multiply by six. As you become conditioned to a certain level of exercise you May have to increase the rigor of your workout to keep your heart rate within the target zone. To avoid undue stress on your Muscles and heart every 20-minute exer Cise session should be preceded by a 5-to 10-minute Warmup and followed by a 5-to 10-minute Coo Down period of less intense exercise if you re a Jogger you might walk briskly during your Warmup and Coo Down conditioning exercise should be done regularly or the benefits will be lost rapidly. If you must Stop for a week or More resume at a lower level workout and gradually build up again. Value of various exercises Energy Range approx calories a/_.1w1_wused per hour activity benefits 300-360 1420-460 48000 sitting conversing of no conditioning value. Strolling 1 Mph walking 2 Mph not sufficiently strenuous to promote endurance unless your exercise capacity is very Low Golf using not sufficiently taxing or continuous to promote Power cart endurance cleaning windows mopping floors vacuuming adequate for conditioning if carried out continuously for 20-30 minutes Bowling too intermittent not sufficiently taxing to promote endurance walking 3 Mph cycling 6 Mph adequate dynamic exercise if your capacity is Low Golf pulling cart useful for conditioning if you walk briskly but if cart is heavy isometric May be involved scrubbing floors adequate endurance exercise if earned out m at Leasi minute sums walking 3.5 Mph cycling. 8 Mph table Tennis Badminton volleyball Golf carrying clubs Tennis doubles Many calisthenic Ballet exercises usually Good dynamic aerobic exercise vigorous continuous play can have endurance benefits. Otherwise Only promotes skill promotes endurance if you reach and maintain target heart rate aids strength and skill not very beneficial unless there is continuous play for at least 2 minutes at a time aids skill will promote endurance if continuous rhythmic and repetitive promotes agility coordination and muscle strength those requiring isometric Effort such As push ups and sit ups not Good for cardiovascular fitness walking 4 Mph cycling 10 Mph ice or roller skating dynamic aerobic and beneficial done continuously. Skating should be walking 5 Mph cycling. 11 Mph dynamic aerobic and beneficial Tennis singles can provide Benefit if played 30 minutes or More with an attempt to keep moving water skiing total isometric. Very risky for persons with High risk for heart disease or reconditioned normals jogging 5 Mph cycling 12 Mph dynamic aerobic endurance building exercise downhill skiing runs Are usually too Short to promote endurance significantly mostly benefits skill combined stress of Altitude cold and exercise May be too great for some heart patients. Pad Leball not sufficiently continuous promotes skill running,5.5 Mph cycling. 13 Mph excellent conditioner. Running 6 or More Mph excellent conditioner. Handball Squash competitive environment in hot room is dangerous to anyone not m excellent physical condition can provide conditioning Benefit if played 30 minutes or More with an attempt to keep moving swimming Good conditioning exercise if continuous strokes especially Good for persons who can t tolerate weight bearing exercise such As those with Omi diseases wide calorie Range depending on skill of swimmer stroke lomperdturt1 of water body composition current and other factors note in All activities Energy used will vary depending on skill rest patterns environmental temperature and body sue adapted from beyond diet exercise your Way to fitness and   pc Fem Fiona. Inc