European Stars and Stripes (Newspaper) - January 04, 1994, Darmstadt, Hesse                                Start year off on the right foot the left one Byer Dreyfuss the associated press his year s new year s Resolution to exercise May be the easiest yet to keep. You no longer need to jog dance or lift weights. You need t do anything More taxing than walk for a half hour a Day and you can Brealy the half hour into chunks As Small As you want. The new guidelines from the Federal centers for disease control and prevention and the american College of sports Medicine were issued this summer. Researchers have found that the greatest exercise Benefit goes to those who had done nothing and Start doing something. Exercise cuts their risk of death from Many causes. It can reduce their risk for disease As much As smoking cessation said researcher Steven n. Blair an epidemiologist at the Cooper Institute for aerobics research in Dallas. If you Haven t tried the guidelines yet their supporters can t think of a better time than now. We know new year s resolutions Are important said Russell r. Pate asm s president. The trick is to make the resolutions last. What we be done is pretty much eliminated the excuses that they Don t have the time Money equipment or a place to exercise that most people give for not exercising said or. Kenneth Cooper the aerobics godfather who founded the Institute where Blair works. The guidelines Are aimed at making exercise a part of your life. Gardening counts. So does taking the stairs instead of the escalator or parking your car at the far Edge of the mall instead of As close As you can get. The idea is to pick a Small number of specific changes people will be prepared to make on a very consistent basis Pate said. Vague goals like resolving to do some unstated form of exercise eventually get ignored he said. A regular walk in the Woods is a Good Way to begin shaping up. Is file this does t mean everyone will now resolve to exercise and 1994 will see streets full of walkers. About 60 percent of americans Don t exercise and some of them just Don t want to because they Don t think it s fun they might rather watch television said researcher Rod k. Dishman of the University of Georgia. Americans Are creative at avoiding work Dishman said. We Are ingenious in our ways to conserve human Energy. Some people Call that  laziness misses an Opportunity Cooper believes. He d have people see the Issue this Way if i m not motivated can i afford not to be since the benefits Are so substantial with so Little investment others fail from an inability to plan Dishman said it s a misperception it s always a motivational problem he said. It takes a hell of a lot of motivation to overcome bad  if you re willing to Start 1994 with a new burst of exercise Dishman advises you to think of activities you be tried or would like to and see exactly when and where in your Day they might be done he said. The exercise that fits your desires and schedule Best is the one to Start with he said. Pate Cooper and Dishman agree that the goals amount to a solid minimum and Are not meant to discourage people from doing More. Cooper emphasizes that there is a difference Between being healthy having a Low risk of disease and being fit which takes More work but which gives you greater endurance vitality and Quality of life. But aerobic fitness Means jogging and similar activities done at least three times a week for at least 20 minutes at a time. If you re just thinking of starting now you can save that for a later Resolution. The first Steps to fitness learn to walk Reebok the athletic shoe manufacturer has teamed up with a fitness Walker and researchers at san Diego state University to create a three stage fitness program called Bod walk the stages Are easy walking 16-minute mile or slower with focus on posture. The head should be up the shoulders Back and Down the Chest up to avoid hunched posture that is less mechanically efficient. Abdominal Muscles should be tucked in to support the lower Back. Faster 15 to 13-Mihute Mil with arms at 90-degree angles and pumping Forward and Back not Side to Side. According to the Reebok program this helps the Walker proceed at a faster Pace. Forearms should be kept toward the front of the body and Palms should not swing past the hips or above the sternum. Walker should Roll All the Way through the foot from the Heel that is planted to the Ball of the foot and toes that launch the Walker Forward. Fastest 12-minute mile and faster with hips moving Back and Forth to accommodate quicker Shorter Steps placing one foot in front of the other. This is essentially a race walking technique. Technically a Good workout lasts at least 15 minutes and gets the heart into its target or training heart rate which is Between 60 percent and 80 percent of the maximum heart rate. For maximum heart rate subtract your age from 220. The Hartford courant science shorts weight and death heavier men Are More Likely to die than lean men of the same age and height according to a report on a 27-year study by Harvard researchers. Searchers say their study of 19,297 Middle aged men provides convincing evidence that excess weight increases risk of death and that upward movements in tables of Ideal weights May be misguided. The data collected Between 1962 and 1988, found the lowest death rates among men who weighed 20 percent less than average for age and height. Those in the heaviest fifth of the group had an 18 percent greater risk of death than men in the lightest fifth. Trout return to Lake a Washington state biologist has caught an 8-Inch Rainbow Trout in spirit Lake the first confirmed catch since mount St. Helens boiled the Lake 13vfc years ago. Jim Byrd who works at the fish collection station on the Toutle River recently caught the fish in one of two Gill nets set from an inflatable raft in the 2,500-acre Lake. In its 1980 eruption mount St. Helens levelled 230 Square Miles of Forest and covered a vast area including spirit Lake with volcanic debris. The Lake was not restocked in order to provide a place for scientists to study the natural recovery of the ecosystem. Possible aids immunity researchers have found evidence that some people s bodies have an unusual compartmentalized reaction to his exposure. Two studies reported in a recent Issue of the journal the lancet found 12 people who had antibodies to the virus in their urine but no other evidence of his infection. We now believe that some individuals May be Able to contain or eliminate the virus from their bodies altogether said or. Howard Omovitz of Galop the biomedical of Berkeley calif., which developed the urine test for his antibodies. He says the findings suggest that the human immune system May be compartmentalized that other factors perhaps other infections May misdirect the body s immune system defences trying to fight his the virus that causes aids. Holiday headaches it s not just alcohol that causes Bell ringing headaches during the Holiday season. Ohio state University s Frank o Donnell says tension is often the culprit. So is excitement about travel or anything else unusual. While it is too late to help this new year s celebrants he advises that people stick to Good eating habits and drink in moderation. Skipping meals can cause As much trouble As Over indulging. New snore Detector a new electronic device could help people learn whether they Are snoring due to sleep Apnoea a sleeping disorder that leaves millions of people exhausted and Accident prone. The portable snore meter is nearly As accurate As Laboratory studies costing at least three times More the researchers said last month in the american review of respiratory disease. The device called a snores at was developed in Canada. The device records snoring sounds and detects changes in blood oxygen flow to determine How frequently a Sleeper stops breathing. People with sleep Apnoea repeatedly Stop breathing momentarily during sleep with the pauses broken by snores. From wire reports 22 the stars and stripes tuesday january 4, 1994