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Show 8B Self-Monitori- ng Techniques for Exercise Compiled by Gordon E. Doxey Lakeside Review South, Wednesday, June 8, 1983 Doesn't Have to Hurt "i r' Understanding your heart rate Determined by taking your pulse for Resting heart rate six seconds and multiplying by 10. Most people range between 60 and 90, depending on their condition. Lower is better. Maximum heart rate estimates as follows: Men: 220 minus age maximum heart rate Women: 226 minus age maximum heart rate This is as fast as your heart should be able to beat, but do not exercise at this rate! Exercise at only 60 to 80 percent of that. this is the rate you should maintain Training heart rate while doing aerobic exercises. Calculated as follows: Maximum heart rate minus age times 60 to 80 percent complete your training rate: Man X. Woman Maximum Heart Rate 220 ( ) ( ) ) ) ( ( Age Maximum Heart Rate )Age - ) ) ) ( (- 60-8- 220 X. 0 Training Heart Rate ( Divided by 10 man: Example for a 220 Maximum heart rate 60-8- 0 Training Heart Rate Divided by 10 ( 40 Age X 180 .8 144 Training Heart Rate 14.4 Divided by 10 The Five Part Exercise Session 1. Stretching major muscle groups a. To get full range of movement for your major joints and muscles. 2. Cardiovascular a. b. c. Warm-u- p Helps avoid trauma to joints and muscles Helps avoid muscle stiffness and soreness Increases blood supply to exercising muscle groups gradually Increases heart rate gradually Aerobic Cardiovascular Exercise a. Maintains specified target heart rate for the d. 3. pre- scribed length of time. Cardiovascular Cool Down a. Brings heart rate, blood pressure and muscle activities into a gentle recovery state. b. Helps avoid blood pooling in the legs. This could lead to mild shock, hyperventilation and muscle cramping. Calisthenics a. Strengthens, balances, coordinates and stretches specific muscles. 4. 5. Com men Sense Prevents By KENT SOMERS Raviiw Staff Hey you, the aching knee joint screams at the brain. Yea, Im talking to you. Slow it down a little bit. Gee, we dont have to make up for years of sitting and eating in one month. Besides, Im really hurting Doxey divides athletic injuries into two categories: acute injuries, which are caused by traumatic events and result in fractures, dislocations and other joint and muscle injuries; and strains, contusions and other mild to moderate injuries. down here. Acute injuries account for apYoure supposed to hurt," proximately 25 percent of all the brain replies. All the ads athletic injuries, according to insay so. You know, No guts, no Doxey, and the process or overuse no syndrome and no glory gain. jury pain, makes up the other 75 percent. Quit wimping around and whinhandto You to used able be ing. There are several factors that le a workout like this without so affect a persons chances of much as a creak. himself through the overuse accordto syndrome, take used well Yea, you me out for an occasional bend ing to Doxey: not getting advice and stretch, but lately the only of a trainer, therapist or physiexercise I get is helping you cian in training; the age of the walk to the kitchen, the knee person; the anatomical alignreplies. And this isnt your nor- ment of body parts ; the training mal little ache. It happens ev- program; prior physical condery time we go out. Youve over- ition; musculoskeletal foundation; playing surface; equipused me. ment and fit; past and preThis lack of common sense, sent type disease history and the inignorance, if you want to get tensity and duration and freblunt about it, is responsible for quency of training methods. many athletic injuries, accordAnd trying to do too much too ing to Gordon E. Doxey, a physical therapist with St. Be- soon (a cliche, but still true) is nedicts Hospital, which also one of the main causes of injury. runs SportsCare in Roy. Sixty percent of injuries to Most injury problems can be walkers, joggers and runners avoided, said Doxey, if people are due to training errors where would learn to assess their the training has exceeded the abilities, start training slowly bodys ability in either intensiand then listen to their bodies. ty, duration or frequency, said One of the big problems with Doxey. One example Doxey gives is a people who want to start exerrunner he treated. cising aftr a long absence, DoxHe had been running 30 miles a ey said, is that they believe their bodies are normal and can week and went to 60 miles a immediately handle what they week and wondered why his used to. legs hurt. Doxey classified overuse pain They need to look and say, into three grades. In grade one where am I tight and weak, and then set up an exercise the pain comes after exercising, program so they can make and generally a person should decrease training on that area themselves normal again. of the body by 25 percent. In grade two, the pain comes during and after training. It is helpful in this stage for the athlete to have expert advice and modify his training program. He may need to cut his program in half and then add 10 percent to it in stages. In grade three, the pain comes during and after the exercise, but unlike grades one and two, it affects the performance of the athlete. In this stage, the athlete should also consult a physician and probably not exercise that joint or muscle, according to Dn juries According to Doxey, aerobic exercises, which include swimming, bicycling, rebounding, jogging, running and aerobic dance along with other programs and sports, have the greatest ability to improve health, if they are done proper- e ly, combined with flexibility rcise Rviw Sports Editor Challenge: Name that sports creation Director Roger Thomas, who operates one of the largest recreation departments in the area. program. Clue: A good one beats a spa In fact, he said, it was citizens suggestions that prompted anytime. v Dont know the answer? Clearfield to offer aerobics clasHeres another clue. ses, one of its most popular Clue: What kind of programs programs. If we had the allow kids to take swimming facilities and time, we could run lessons or play and at' the twice as many aerobic classes same time runs Dads softball as we do now. Other cities, : league and offers classes in such as Bountiful, also sponsor ' . aerobic dance? aerobic classes. U If your answer was a larger But smaller cities are often I citys recreation department, unable to sponsor such classes youre right. Those programs or programs for adults because can offer anything from tennis of a lack of funds, facilities and : lessons to tumbling classes to manpower, and concentrate on ' softball tournaments. leagues and programs for youth Recreation departments also in those areas. I offer basketball leagues and Softball leagues and tournasome cities even operate flag ments have also been one of the football leagues. But city recre- - most popular programs offered ation departments need help by the larger cities for adult running these programs, and in- citizens. . - - . 1 - . . Most cities, such as Clearput from citizens about what classes and activities need to be field, require that adult teams implemented, expanded or be organized by individuals for eliminated are also welcome. basketball, softball or flag footWe are open to suggestions ball leagues. According to constantly, said Clearfield Re Thomas, the best places to find players are in the neighborhood, friends, churches, work and clubs. But it is often difficult for individuals who are unable to find a team to play in the leagues. Most leagues have a free agent list to register these independent players, but getting on a team from that list is difficult. The best way to find a team to play on is to ask friend, relatives and anyone else you can get the word out that you want to play. Once a team is organized, en- try fees, which are usually around $150 a team, must be in the area a physician that is sympathetic to their activity. Some say, if it hurts, when conwell, dont do it, sulted about an athletic injury, Doxey said. But if a person knows his body and its limits, and pays attention to aches and pains, he can prevent most serious problems, said Doxey. When I see people in the clinic Im amazed at what they don't know, about exercise. The first thing Doxey looks at in the clinic is the pateints exercise program. If a person has outside knee pain, it may be caused by something as simple as running on the same side of the road, allowing one leg to constantly be lower than the other. Other leg pains could be They need to go to give up exercising. They may be able to do other exercises, which require less stress on individual joints and muscles, such as swimming, rowing or aquatic aerobics. People interested in beginning an exercise program can also receive help in deciding which program to use from hospitals, recreation departments, the Heart Association and the county health department, said Doxey. Also, doctors and other professionals in the health and fitness field could be consulted to determine the proper exercise program. Doiey emphasizes that most injuries epuld be avoided if the athlete would use his common sense, listiiftd'jvhat his body caused by improper skeletal is telling him aflyi mdke the proalignment, bow legs or impro-- . per adjustments m hii training program. per footwear. soft-ba- ll caU The city CENTERVILLE offers adult classes in golf and many childrens classes. For more information, call Irene 298-612- 0. Burnett at 451-532- 6. - 544-345- information, call at thfc city offices 546-123- SOUTH WEBER The city will offer adult tennis and coed softball and golf lessons, depending on the number of people that register. For more information call Gary Schenck at 479-526- 0. SUNSET The citys softball leagues are in full swing now. Recreation Director Mel Wood said dance and aerobics classes will be offered in the fall, and said he was open to suggestions for classes. SUMMER FIGURE largest recreation departments WHY REPROG3AMMINO CAN WCCX FOB YOU Based on this exciting scientific research, How to Lowor Your Fat Thormostat Introduces an entirely new concept in weight management. By lowering the fat thermostat (setpoint) and changing the body's hormonal, enzymatic, and metabolic systems that normally protect fat stores, you will lose weight comfortably without painful dieting. You'll feel better and enjoy higher energy levels. By treating the problem and not the symptom, you will lose the last pound as comfortably as the first while eating more food than you have beep able to eat for years. Most Important, this new book gives you a simple but scientific plan for lifelong weight Come in for an introductory week and try our amazing equipment that actually does most of the work for you while you relax. And, receive a special diet plan that can really satisfy your appetite. Theres no need to change clothes. Based on 2 GloraSession treatments per day for 3 days only. This introductory offer is to interest you in purchasing a regular program. Offer subject to salon availability. Other programs will be offered. Limit one per patron, new patrons only. - . ' COUPON PFSSggtfe HO W TO LOIYT3 YOU3 FAT TUZOZTAT: MAN POO UFCLONQ WEIGHT OONTHOL Nm. AddrtM. .Zip. Send $7.95 to Vitality Housa International International 1675 North 200 Waat, Bldg. 1 Village Qraan, Provo, Utah 64604 "At Gloria Marshall I lost over 36 lbs. and 45 inches, "f - Cherie Kovarik t Weight loss varies with each individual. 33333333 BC3BSCC control. City. - START GETTING A GORGEOUS paid. This is usually done one of two ways, said Thomas. A team can either find a sponsor who will pay the fee in exchange for advertising or the players can split the cost. But there is more to do in the summer than play softball or work in the yard. The following is a list of what is available in area cities and who to call for information. BOUNTIFUL One of the Scientific research has finally discovered why most overweight people continue to gain weight despite the discomforts of demanding diets. Once the human body has been programmed to be fat, food restriction triggers a number of starvation defenses that protect the fat stores at the expense of other body tissues. Food calories that would normally provide energy are diverted Into fat stores, leaving the dieter tired and hungry. Because food denial makes the body more energy Efficient, lost weight Is regained and maintained at even higher levels with less food. Diets, therefore, are doomed to failure. THE NOCieTMPOOOMMMINO of- tennis and will sponsor a flag football league later in the summer and early fall. For more How to Lowor Your Fat Thormoctat $2.68 The city fers adult classes in aerobics, Here Is the new book by Dr. Garth Fisher, Dr. Dennis Remington, and Dr. Edward Parent - 292-264- 9. CLEARFIELD information, call FARMINGTON The city holds adult exercise classes and will sponsor a tennis tournament during Fiesta Days. For more information, call Ron Osborn, at LAYTON The city offers adult aerobics classes, as well as tennis instruction and swimming pool facilities. For more information, call KAYSVILLE The citys recreation department is offering aerobic dancing, golf lessons and tennis lessons. For more 773-330- basketball, volleyball and and other recreational activities. For more information, Why Piets Jysff Pomit Wvh . offers-swimin- g, ice skating, tennis, a strengthening program. Stretching, will not only increase the range of motion if done correctly, but will reduce muscle and joint tension, aid injury prevention, and should be an integral part of almost any warmup and cooldown Doxey. of exercise, he said. periods Doxey consults only with pasome aerobic exercises, But tients who have. been referred to such as bicycling or jogging, him by a doctor who has seen be impossible for some may the patient. The athlete should people of physical limibecause also be careful about which doc- tations and past medical probtor he sees, said Doxey, because lems, said Doxey. some might be unsympathetic But those people dont have to to the patients needs. Recreation Departments Offer Assorted Classes By KENT SOMERS ex-- and possibly I $ 00 ii A DAY ii ii ii ii OGDEN ii 621-411- 0 ii ii ii 3553 South 150 West iiI ii ii LOW MONTHLY PAYMENTS Easy credit terms available. sl00 A DAY i I i n LAYTON 546-340- 7 2051 Layton Hills Mall i Offer expires June (Gloria 11, 1983. 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