European Stars and Stripes (Newspaper) - September 12, 1989, Darmstadt, Hesse                                Int shape by Gary Yanker new York times so most joggers bicyclists and Lennis players about walking and they la probably say it s an a Lively Host loll to he infirm or Tho confirmed Nona Lotc walking however can make Lor a serious workout it you apply dynamic walking techniques that turn walking into exercise walking a Lull hedged aerobic and calisthenic exercise three main techniques that make up exercise walking Are Iho Heel toe Roll Tho stride stretch and Iho Arm pump these movements will increase your walking Speed build stamina and muscle tone in the lower and upper body improve cardiovascular fitness and Burn As much body Tat and As Many calories As jogging. Although the idea of walking techniques May at first seem ridiculous it is these movements that separate the strollers from those who got aerobic benefits and increased muscle tone from walking. You can master All of Tho exercise walking techniques described hero in about six weeks. The most Basic of the three techniques is the Heel Loo Roll. Stepping Forward with an extended leg land on your Heel with Tho forefoot pointed upward so that Tho loot forms a 45 degree Angle with the ground. From the Heel the weight Rolls Forward on to the outside Edge of the loot and to the toes which push off called the toe Oft or the next step. A common fault especially when tired is to land hat looted. Which deprives the Walker of the necessary momentum to move Forward at a fast Pace. The Heel Loo Roll exercises the Back and the front of the calves. To increase your Pace and thus the aerobic intensity and number of calories you Burn increase the number of slops you Lake and to lengthen your stride. The stride stretch technique increases your step length by three to eight inches depending on your Heigh and leg flexibility and elongates the quadriceps muscle at Iho front of the thigh the secret to Tho stride stretch is in the hips standing with your logs hip Width to shoulder Width apart Lake a step Forward and freeze now step Forward again Wilh the front fool As far As you can without losing your balance. Notice that you have to pick up your leg at the hip to extend those Clra inches and thai the hip of the Back leg pushes Forward to accommodate this movement. Practice this on a painted Lino in a parking lot. Keeping your Back straight and Pelvis tucked under your body will let you take a Long step and reduce stress on the joints of the leg and Back too. The position of the head controls alignment of the rest of the body. Tuck Chin into the neck and focus on a Point about 1 5 feet in front of you to ensure that Tho head shoulders hips and ankle joints Are in line. As walkers try to increase their Speed Many make the mistake of leaning Forward at the Waist. The Arm pump is what transforms walking from a lower body to a total body aerobic exercise. With the list loosely clenched and arms Bent at a 90-degree Angle move them straight Forward and Back slightly brushing the sides of the body. The list travels to Chest height in Iron and to Iho lop of the buttocks in the backswing. This movement differs from Arm swinging because the Back and Arm Muscles Are actively working to move the Arm in a smooth flowing arc. You la find when trying the Arm pumping technique that in raises your heart rate almost immediately and also tires your arms. If your arms shoulders or Back begin to ache drop your arms to your sides for a minute or so until the Muscles have recovered. Although scoffed by joggers As an activity beat left to the infirm exercise walking delivers the same benefits As logging stamina muscle tone and cardiovascular fitness. In six weeks you should see an improvement in the definition of your Arm shoulder Back and Chest Muscles As Well As additional strength and stamina. The Arm pump sols the cadence for step Speed and breathing rhythm. As with regular walking the opposite Arm and leg work together. The Arm in the backswing helps to ground Tho Back fool for the Loo off and the front Arm helps to propel the body Forward. Inhale and exhale every two to three Arm pumps making sure to breath with the diaphragm so your Abdomen expands Wilh air. Snarl every walking session Wilh a Warmup. This should include at least five minutes of slow walking pumping your arms High to warm up your shoulder joints. Next go reach the Muscles you use Lor walking those around the hips thighs calves and arms. Then Start walking concentrating on each technique separately Lor five minutes. Gradually you la be Able to pull them together. At Leas 20 to 30 minutes of walking should be at an aerobic level defined As 60 to 85 percent of your maximum heart Rale which is 220 minus your ago. Don t overextend yourself. Are analgesics killing More than pain by Linda Roach Monroe los Angeles times Hen All America defensive Back Kenny Easley loll the University of California los Angeles in 1981, he was embarking on an athlete s dream future. In 1984-85 to led the National football league in pass a perceptions Lor the Seattle so Hawks and was a unanimous pro bowl pick. By the next season his salary had More than tripled to a reported $650,000 a year. Then to Hurt his ankle. But it was t this injury that Al the end of the 1988 season permanently sidelined Easley who had been regarded As one of Iho Best football players of his generation. It was his kidneys destroyed he says by the same Over the counter medication on which americans spend $500 million every year. The drug was ibuprofen which the . Food and drug administration released Lor non prescription sales in 1984. Its Brand names include advil Nurm and Morin. In pain because of his ankle injury and subsequent physical therapy Easley look about 20 of the 200-Milligram ibuprofen pills daily for live months. As the Fra considers expanding Iho number of such drugs available Over Tho counter some doctors Are worrying that this would add to a problem that has gone largely unrecognized in the United states kidney damage irom Long term use of Over the counter painkillers Chiel among those have been ibuprofen and the aspire subs Lille acetaminophen sold under Brand names such As tylenol and anacin-3. Furthermore the incidence of kidney p problems caused by analgesics could Rise if the increasing number of americans without medical insurance inappropriately substitute a trip to the drugstore for a visit to the doctor. There is More evidence of kidney failure related to analgesic use in other countries than there is in the tuesday september 12, 1989 United states but that is because the american medical system has t bothered to look believes or. William m. Bennett head of Nephron orgy Al Oregon health sciences University Bennett was on a National kidney foundation panel that unsuccessfully urged the Fra to specifically address the potential Lor kidney problems in its ibuprofen Labelling requirements. Many people Don t realize thai medications taken Over the counter Are in fact medications so thai physicians Don l ask about them and patients Don t Volunteer about them Bennett said. Bennett estimates that Over the counter painkillers Are responsible for As Many As 20 percent of the 125,000 cases of end stage kidney disease in the United states. In Australia the Rale is 13 percent in West Germany it is 16.5 percent. Even if Tho percentage in the United states is Only half As High As Bennett estimates thai would mean the government is paying $280 million a year for dialysis transplants and medical care in patients whose kidney disease was caused by analgesics according to the health care financing administration. The total Federal Bill was $2 8 billion in 1987. Drug companies say they doubt thai analgesics Are a major cause of kidney disease in the United Stales. They emphasize that there is virtually no problem if they Are taken As directed that is for Only a few Days or under a doctor s supervision. Our studies Good studies show that most of the Lime most people know what a medication should be used for know How to use it and use in that Way said John t. Walden. Senior vice president of the nonprescription drug manufacturers Assn if people use those products As the Labelling advises they will according to both Fra and Industry data to  Bennett agrees but nevertheless Points to a Federal study published in May that found that people do overuse acetaminophen. The study concluded that the risk of serious kidney disease tripled in people who took two tablets of acetaminophen daily for a year. The stars and stripes Page 17