European Stars And Stripes (Newspaper) - June 8, 1980, Darmstadt, Hesse                                Page 10 the stars and str4pes sunday june 8, 1980 maximum attainable heart rate and target zone heart rate in beats per minute pulse rate .200 25 30 35 40 45 50 age in years 55 60 65 70 w in a i1to 31 target zone shows at what heart rate according to age the average person should exercise to achieve physical fitness. I get mowing and st&yT7"T by Jane e. Brody new York times i you Haven t caught the exercise Bug or if you re in danger of getting Over it you May be motivated by mounting evidence of he benefits of vigorous physical activity to get moving and stay moving. And if you re already wedded loan Active routine what follows May fortify your commitment and provide you with effective ammunition against sedentary detractors. Let s face it most of us who regularly walk run Cycle jump Skald or whal have you Don t really have Long Ter health benefits in mind. We get out there and exercise regularly because it makes us feel Good More relaxed and confident less tired and irritable trimmer stranger Een sexier. But it s Nice la know that at the same time we May also be preserving our health and prolonging our lives. Here s How according to the latest evidence heart and Wood vessels. A number of studies including one among 16,936 Harvard graduates have shown that the More physically Active you Are the lower is your risk of suffering a heart attack. Various established physiological effects of exercise contribute to this Protection. A physically fit person is belter Able to gel oxygen distributed to body tissues thus increasing the capacity for work. At the same Lime the heart can pump More blood with each stroke so it does t have Low Ork As hard. The oxygen Supply to the heart muscle itself is in creased because the network of tiny blood vessels feed ing the heart is larger in an Active person. Furthermore the opening of the coronary arteries is larger increasing blood flow to the heart. Active people also have fewer irregularities in heart rhythm and lower blood pressures. In fact exercise therapy is sometimes All that is needed to control High blood pressure a major contributor to heart disease an stroke. Mote recently researchers at several centers have shown that physically Active persons have higher Levels of the cholesterol carrying blood protein known As Hal. Which appears to protect against heart attacks probably by helping to Clear arteries of accumulations of cholesterol. At the same time Levels of potentially harmful blood fats like  and other forms of cholesterol Are reduced through physical activity. Last month re searchers at Duke University reported that physical conditioning also enhances the ability of the blood to dissolve clots which could cause life threatening obstructions in the heart lungs and brain. "i?1 T nearly 2,000 years ago the value of exer Cise for diabetics was promoted by celsus. Modern physicians have recently discovered that exercise incr us an individual s sensitivity to insulin making it useful in the treatment of diabetics. Further diabetics who exer Cise May have fewer blood vessel complications because the stickiness of their blood cells is reduced. Weight control. Exercise Burns calories and studies of runners and swimmers have shown that they consume about 600 calories a Day More than sedentary persons of the same age and height yet sedentary males weigh 20 percent More and sedentary females 30 percent More than the Active people. Other studies have shown that obese and Normal weight persons Don t differ in the amount of food they cat but rather in the number of calories they expend by activity and cleric so. Not Only does exercise use up calories directly but your body Burns extra calories for up to four hours afterwards. Even at the same weight an Active person looks trim Mer than one who is sedentary because muscle tissue has a smaller volume than the same weight of fat. It is the percentage of fat in your body that determines Over weight not the numbers on a scale. Bone Strep la. Inactivity leads to a loss of Calcium from Bones increasing their susceptibility to fracture. By contrast continued physical activity throughout life diminishes the risk of osteoporosis the loss of Bone with age a leading cause of disability among persons past 50 exercise is especially valuable to older women who Are More susceptible to osteoporosis and resulting Frac Tures than men Are. Though treatment with Oestrogens after menopause can counter Bone loss. The hormone treatment also greatly increases a woman s risk of devel Oping uterine cancer. Personality and mood. An exercise program can help to relieve the anxiety and tension common among per sons in High pressure jobs and difficult life circumstances possibly diminishing the psychological factors that increase the risk of heart attack. Several therapists have found the an exercise pro Gram is at least As effective As psychotherapy in treating mild to moderate depression. Others have shown that the combination of psychotherapy and jogging is More effective against depression than either approach alone. In general says or. Edward d. Greenwood Psychia Trust a  n Eer clinic exercise promotes a sense of Well being by enhancing ego strength dissipating anger and hostility relieving boredom and resolving frustration. Convinced great. But before you Don those jogging shoes jump on that Bike or dive in that Pool take heed. Vigorous exercise can also be dangerous if you Don t treat it with discretion and respect. Some doctors refer to it As a drug that must be carefully administered in proper dosages with attention paid to possible advers effects. In general anyone Over 30 who has been reasonably sedentary in recent years should have a medical Check up before embarking on an exercise program. Regard less of age or previous level of activity anyone with a chronic illness like diabetes heart disease or arthritis should first Check with a physician. Second Start slowly. There is nothing More discouraging to a would be exerciser than Ching Muscles and injuries. Both arc Likely if you fail to heed certain i Cardi naj rules work up gradually _ Over a period of weeks or months  level. Look into the proper techniques and equipment . P1T1" Unrur godot Hyrc a Man did s Che Sand warm . Finally to reap maximum benefits you should bal Nash it Clust beat at 70 to 85 percent of its maximum rate the maximum rate can be estimated for thee Alth count your pulse for 10 seconds then