European Stars And Stripes (Newspaper) - December 6, 1988, Darmstadt, Hesse Strength 1he Muscles ability to do work while aerobic workouts such As brisk walking and running will improve cardiovascular endurance and body composition they often ignore flexibility and Sreng to. Studies show thai men who followed a regular regimen of compel Ilive walking and running bul did l work out their upper body lost an average of four pounds o muscle mass Over a to year period. Pollock says they were exercising their legs but not the other parts of their body he says. Training aerobically does i necessarily give you fitness the Best Way to counter this muscle loss Pollock says is weight training. Working out on exercise machines such As those made by Nautilus or Eagle is Iho Best method he says. Free weights or calisthenic would be next. Freo weights Are hand held weights such As dumbbells or barbells. Castr Nice a strengthening acl Vilies such As push ups thai require no equipment. We re going to recommend doing 20 minutes Worth of strength and flexibility exercises two to three Days a week Pollock says despite the emerging importance of training for strength and flexibility most people particularly american men Are predominantly concerned with building and maintaining cardiovascular endurance says exercise physiologist Greg Mcelveen. Coordinator of the human performance lab Al Duke University s preventive approach to. Cardiology. Heart disease is tha largest killer in the country and just being male puts you Al risk he says. Training Lor cardiovascular illness Means you la eel better have More stamina and reduce your risk of cardiovascular to Acreve cardiovascular endurance he says you be got to pick a Type of exercise that you Dan perform Al sufi Cion in Lenity Lor a Long enough period to condition Tho heart and these aerobic exercises include walking running bicycling aerobic dancing jumping rope swimming and Cross country skiing. You want to work oui at a level you consider Al least moderate but not More than hard Mcelveen says people s perceived exertion is very reliable. If you think you itt working somewhat hard that s -. " snarl out Wilh a live minute warm up he says Hal consists of your selected activity performed slowly and comfortably. Then move into what he Calls Tho stimulus phase of aerobic conditioning to get a significant cardiovascular Benefit you must work out either hard for 20 minutes or moderately Lor 35 minutes Mcelveen says. Finish with a live minute the Cool Down can consist of slowing Down the selected activity or it can be a time to do some exercises to strengthen the abdominal Muscles such As Bent knee sit ups. Sil ups Are important to help prevent Low Baek pain he says. Ii your abdominal Muscles get weak your stomach Sticks out and it throws off your vertebral column then do some stretching. Sit and reach lean Forward he says. Fee tension but not workouts should be done Al least three limes a week for a week will gel you in just about 15 percent of the shape you can be in he says. But if you add one More Day Hal jumps to about 70 percent. Adding a fourth Day is somewhat belter and a film a Little better Stofil in will gel up to about 97 percent of what you could achieve wore than that and the average person is getting diminishing returns and increasing Chance of injury ,. A time efficient exercise program of aerobic conditioning and some stretching and. Strengthening can be packed into under an hour performed three to five limes a week thai May not be enough for the competitive athlete he says but Lor the average person interested in maximizing health trial should do it " but those who shun formal fitness programs should not be intimidated Inlo inactivity says Pollock our other major new finding is the recognition Hal mete is a difference Between the. Health aspect and the fitness aspect of exercise. People who exercise at lower level than Hal recognized for fitness can stiff reap health benefits a woman who walks for 10 minutes May not boost her ability on the Treadmill. Pollock says but she May help improve her Bone density reduce her risk of osteoporosis and brighten her menial attitude. With activity we re recognising a dose response he says. This Means that a Lille exercise gives some Benefit and a Little More gives More As Long As you Don t take it to the far extreme of too much leading to injury by it s pretty Safe to say that when it comes to activity some is better than none.". And lha Good news Tor those who equate running Wilh a term of madness is that you need never ire on a running shoe to gel fit. Leisure activities such As gardening and housework can contribute of cardiovascular health according to research by or. Arthur Leon of the University o Minnesota school of Public health. His ongoing study of Mora than at High risk or heart disease shows that Hose men who were least Active had Iha greatest Chance of dying from coronary artery disease. Our findings suggest that moderate physical activity for an average o 47 minutes a Day can. Reduce the risk of coronary artery disease he said. Home repairs Yard work and Sporta such As Bowling All count. One of the most important benefits of activity is staving of the effects of age says Barbara Drinkwater the asm s first female president. Much of what people have considered an inexorable Parl of Ihrl aging process is really the inevitable consequence of adopting a sedentary lifestyle says Drinkwater. A physiologist at the Pacific medical Center in Seattle. Being Active is like an insurance policy to keep your body in condition. Fitness is an Altitude says or. Henry Miller a cardiologist at the Bowman Grey school of. Medicine at Wake Forest University. Think about the maximum utilization of daily activities toward fitness he says. Park a half mile away and walk the rest it la be Good for you and cheaper too. The Busy person can add a lot of physical activity to their daily Miller Points out it May never ride an elevator for lass than Lour flights if you have 30 minutes do something continuous like gelling out and walking for half an hour during lunch. If you walk Tirol. Then eat you la suppress your appetite and you won l be As gardening can promote cardiovascular health. Exercises for office hostages by Kirk Lapointe Canadian press sedentary person writes about the glories of watching to All weekend then adds " am chained to my desk during the week minimum eth hours a Day usually 10 or"12. If you think t should shape up find me some exercise can do with a Telephone in one Well it might mean putting Calls on hold but there Are some exercises that can to done while pondering the latest Interoffice memo. Note however that these Esero ass won i prepare you Lor the ironman triathlon at Best they will increase circulation and Limber and stretch Muscles that can tighten during the typical office Day grind. They might be Good stress Retziel Loo. From an array Al books and experts. Here s a five Point plan for lie office hostage and other. 1.to loosen common old Back stress and to make breathing easier clench one hand in the other Wilh arms stretched out in front of you and curve your shoulders to the fullest extant. Holt or five to .10 seconds. Breathe normally As you go and repeat Ollen 2. To strengthen and Limber the Ankles raise one fool while Silling and Rod it clockwise Aruj counter to chaise 25 times in each direction. Repeat with other loot3. To Challenge the Chest Muscles and biceps sit upright with your hands gripping Iha Back of the seat of your chair and try to lift yourself hold or Fiva seconds normally and repeat 10.16 15 times. Another exercise one expert recommended is gripping both ends of Yoter desk and squeezing it. 4. For stomach Muscles while sitting upright lift both Knees ice arc your Chest not necessarily the Way if i hurls and hold while breathing normally Tor five to .1c seconds. Repeat until tired which May be sooner than " Youl hink. 5. For lingers and wrists extend your arms while seated and Spring and clench your lists Lor general Ami and ". Shoulder strength extend your arms at shoulder height while sealed an rotate them in Small circles Stock tee and counter clockwise look both ways % before doing this in a cramped place in both cases gradually build up the number you can do each Lime with a bit of imagination and perhaps when there s a bit privacy Tho desk can act As a fitness workstation " ,. Something you can do push ups against or on which you can prop a leg while sealed to stretch a Embar 6, 19b8 the stars and stripes Page 15
