European Stars and Stripes (Newspaper) - March 26, 1991, Darmstadt, Hesse                                Cross training for total fitness facility manager Gil Estevez concentrates on building his Chest and arms during a workout at the Blozis fitness Center in Frankfurt Germany. A amps Jim Der two by Chuck Roberts a staff writer the lunchtime Jogger with the Well developed legs arid the Skinny Chest and arms is tipping the Scales. A a. Not Tho bathroom Scales because he is a a a a a probably Well within his military weight limit. But he is a a Quot tipping the Scales that measure  body. What the runner swimmer biker or racquetball player needs is an alternate sport to balance the Scales arid build a better body. A. A a a Quot a. A Quot More people Are realizing that it s not Only not As a a. Healthy but not As attractive to have big huge muscular legs and a wimpy upper body or vice versa Quot says Mary Williams health promotion specialist for the v corps health promotion division in Frankfurt Germany. They could Benefit from Cross training Williams said. Cross training basically Means doing a sport that is not your primary sport a a runner lifts weights to improve upper body strength a bodybuilder runs or swims to improve his cardiovascular system. Cross training is necessary for total fitness because there Are few sports  a Complete workout says or. Col Robert Mcauley a physical Medicine and rehabilitation specialist at the army a 130th station 1 Hospital in Heidelberg  in almost every sport Muscles Are used too much or too Little Quot Mcauley said. The average skier for example. May be exhausted at the end of the Day but As much As 90 percent of his workout was limited to the quadriceps muscle in the front of the thigh Mcauley said. Cross country skiing is probably the closest thing to a perfect. Sport for total fitness he said. A a not Only does Cross training improve appearance and athletic performance it also helps prevent injuries. Mcauley said. This is especially True for people participating in High Impact sports such As basketball. A jogging   its a Good Way to avoid injury by giving certain joints and Muscles a rest while exercising others a says col Ron. Franklin a physical therapist consultant for 7th medical come in Heidelberg. A Quot a runner could swim to take a break from the pounding on his Knees and improve his endurance Quot Franklin said Long distance runners Are most Likely to develop injuries because of a unbalanced body Mcauley said. Injuries caused by overuse Are especially prevalent a among people who Are taking up a new sport Franklin said. To help avoid injury when training or beginning a new sport a person should Start slowly and take two to four months to reach the level he or she wants to achieve Williams said. A a a a a a a a \ being physically capable of performing a variety of activities also helps reduce the Chance of simple Day to Day injuries that happen in the Home when lifting heavy objects Williams said. A. K. A. It was injured athletes who first used the concept of Cross training. In order to stay in shape while recovering from an injury athletes had to find a sport that would keep them in shape but not aggravate their injury. ,. Now they want to do something before that happens and they get Hurt Quot Williams said Quot they realize its not Good  Strong legs and a weak upper  even people who have suffered heart attacks can. Benefit Williams said. They May. Not be Able to rum but they could probably begin a walking program Williams said. Walking and swimming Are two activities that Are a almost foolproof Quot when it comes to causing injuries Mcauley said. A a. A a there s probably an activity for every person alive Quot Williams said. Quot i Don t think anyone is totally left . Cross training helps people become faster stronger a and belter. But just As important it makes working out a. Lot More fun. A. I think it s better for the body and mind Quot said capt. A Cross training helped Cheryl Hibert stay in shape after a leg injury last year. S&5 Jim Durheim a a a a. A amp Chuck Roberta v corps health promotion specialist Mary Williams. A a. A a. A. A. A amps Jim Derheim sgt. 1st class Fred Thomas whose primary sport is running uses a Ufer Ower to strengthen his upper body. Jody Hicks  test Pilot from Fliege Horst Cavern in Hanau. Quot you re not bogged Down in one  Hicks began Cross training about six years ago. While in. College because he was growing weary of doing Only one sport. Now the Cullman ala., native is a triathlete whose training regimen includes running swimming biking a sight lifting Golf and racquetball. A. A Cross training helped Cheryl Hibert stay in shape after. She developed a stress fracture in her right Shin Bone. A while training for the Frankfurt Marathon last year a a although Hibert was sidelined for eight weeks because Olfier injury she was Able to stay in shape by using the versa climber and by Riding a bicycle. The versa climber is a sort of cruel stairmaster that simulates climbing a a Mountain. Hibert is a health  at the. Ezis fitness Center in Frankfurt. 1. N addition to giving his body a rest Between weight. Hit no aerobics biking and rating Gil Estevez said Cross. A Twining helps him do a better Job As a facility manager at Titi fitness Center. A i like Cross training not Only Bee Aue if improves my. P3fsonal knowledge and enthusiasm but because i can c3t a knowledge of the different sports to help others learn do different sports Quot Estevez said. A a when putting together a mishmash of sports for a Cross training program Mcauley and Franklin both agree that. The three  to consider Are endurance flexibility and strength. Endurance exercises include running swimming biking about 40 Miles per weekend racquetball Tennis and Golf a minus the Golf cart and cooler of Beer in the Back. Flexibility can be achieved with dancing yoga swimming and fencing. Mcauley said Active people should do about 10 minutes of stretching or flexibility exercises at least once every 24 hours. Less Active people can get by with stretching exercises every two Days. Hicks credits stretching exercising with a decrease in injuries. Strength can be gained by using free weights or Nautilus equipment or by participating in football Rugby or any other sport which involves Short bursts of Energy and a recovery period. A a. A an Ideal Cross training program would be a combination of three different sports that a person enjoys combined with a few other activities that they could do indoors during inclement weather Williams said. A. But no program will work without one critical Factor a the a participants must enjoy doing what they re doing. A that is More important than anything else Quot Mcauley. Said. Quot a person has to enjoy it because if you do it just a because someone said you had to people will Stop doing it.�?�. Set for racing time trials for runners by Marc Bloom new York times. Of can runners determines if they Are prepared to  goals in Competition. One Way is. To race against yourself. H a. An All out training run to test your fitness is known As a time trial. Coaches use time trials to evaluate training ascertain runners strengths and weaknesses a a and plan subsequent workouts. A a. A  runners who neglect time trials May have an inaccurate impression of their fitness level. Coaches who advocate time trials believe they should be done once every few weeks As runners move from one training  the next. Runners in the midst of base building distance work May soon reduce mileage while a quickening their Pace Lor the Spring racing season. ,. Consider doing a time  the end of this month and one again in late april be sure to allow at least a week or a two Between the hard training run and a race. As with racing you need to recover from the Strain of a time trial. Time trial distance should be one half to three a quarters of your coming race distance according to Ken Popejoy of Wheaton iii., who coaches the world class Miler Jim Spivey. Quot a Shorter distance than that does t give you a Good indication of your race potential Quot Popejoy said. Quot a longer time trial makes it too much Tike an actual  a a a -. A Quot. / a a.  a a a a a a a a a a a Popejoy 40, is a former collegiate Champion who now excels in the masters age group he believe a Linn trial Pace should be the same As your goal Pace Ltd a r ice. For a example if your goal is 7. Minutes a mile Lor a i0 Kilometre race run a time trial of 3 or 4 Miles at 7 00 per mile. Theoretically that Effort should tee e 0 Quense than a race since the distance is Shorter. But running alone. A a. Without the motivating ingredients of a race provides its own stress. A a a v ,. A a a a a. For that reason its important to warm up As you would before a race. Jog to break a sweat stretch and do a few Quick strides then after the time trial jog and stretch some More. A a a a a. V a a. A a make sure your time trial course is accurately a a  and aim for even Pace. Studies have found that a consistent Pace is the Best strategy for Peak performance. Typically runners Start ouf too fast in Competition. Someone attempting to run a 5-mile race in 30 minutes usually dashes the opening mile in 5 40 or so to put time Quot in the  this is rarely an effective tactic. A running an evenly paced 3 mile time trial in 18 minutes would be an indication that under race conditions you could hit the 30-minute goal. That would depend on your recovery from the time trial. Extreme fatigue would suggest your goals Are too High. A Quick recovery might mean you. Can run even faster a a a a a a a Quot. A a then again if you miss your goal in a time trial you a a should probably re evaluate your training. Perhaps said Popejoy you need More of an aerobic base. Resume Long mileage then test yourself again. A �1 runners who find it impossible to a perform Quot without a company should use races themselves As time trials pick out distances Shorter than your primary goal. Use 5-Kilometer races or 4-milers As time trials Tor 10 Kilometres Don t focus As much on your final time As on addressing a weaknesses in pacing or perhaps mental toughness. With less pressure you May Surprise yourself with a. Personal. Best. A a a a. Whatever the result your time will serve As a form of evaluation. To predict 10-Kitometer performance from 5 a Kilometre time multiply your 5k time by 2 08, according to a the newsletter running research nov a a 20-minute 5k. Would compute to a 41 36 Tok. Page 14 the stars and stripes tuesday March 26,. 1991 the stars and stripes Page 15