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Show EziiGFcise Guidelinoo If a little is good, a lot will be better. DR. ROBERT O. Ruhling, associate professor of physical education at the University of Utah, says that this seemingly positive, aggressive approach to exercise exer-cise may be the biggest cause of failing self-styled fitness programs. "It's the American way," says Ruhling, "and the same psychology as overdosing on vitamins. ,. , . "BUT IN exercise, a little is definitely better than overdoing, over-doing, especially in the beginning," explains Ruhling. "Following a sensible sensi-ble exercise plan which builds over a period of time is the only way to maintain a sustained, sus-tained, successful program." Ruhling is director of the Human Performance Research Laboratory located in the College of Health. The center provides a measurement of physical ability and condition through the use of a stress test which indicates heart rate, oxygen usage and other factors. INDIVIDUALS interested in establishing a well thought-out exercise program should follow a couple of guidelines, according to Ruhling. "The important points are intensity, frequency and duration," says Ruhling. "A newly initiated athlete should choose an exercise he or she enjoys and begin with five minutes, building up to a maximum of 20 minutes. Perhaps in the beginning, only once a week is possible. The frequency goal should be three times a week." TO JUDGE intensity, RuhHng offers a formula to. compute heart rate. "Start with the figure of 220, subtract your age, and compute 60 percent of that figure," says Ruhling. "For example, if you're 20, you'd subtract 20 from 220, or 200. Sixty percent of that figure is 120, or 120 heart beats per minute. That should be the athlete's goal." NEW ATHLETES should be aware that they may feel rundown within 10 days to two weeks after beginning some kind of exercise program. "We call this retrogression, and it's very important that the individual be prepared for it by understanding that it will occur," says Ruhling. "Within the first two weeks nearly everyone feels tired and rundown, and it's due to a condition of the red blood cells, or exercise inducea anemia. The number of red blood cells actually declines and it's perfectly normal to feel drained. "IT'S IMPORTANT to remember that if the exercise program is continued through this stage, it will disappear within a few days," Ruhling explains. "Too many athletes, unaware of the condition, quit their exercise program before they have a chance to work through this phase." Ruhling indicates that there is no "best" exercise for everyone, and it's important that the individual choose an activity which naturally interests him or her. He suggests sug-gests walking, swimming or biking in addition to jogging. "YOU MAY start an exercise exer-cise program to lose weight," says Ruhling, "but you'll stay on that schedule if you enjoy it and it makes you feel better." bet-ter." JTJ |