Newspapers / Chowan University Student Newspaper / April 1, 1990, edition 1 / Page 3
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AEROBIC EXERCISE Developing Your Personal Aerobics Plan SMOKE SIGNALS. April, 1990—Page 5 \bu’re convinced—aerobic exercise can strengthen your heart, improve your body’s use of oxygen, and contribute to your overall health. So, where do you begin? First, find your target heart range (THR). Then, select aerobic activities that fit your physical condition, personal inter ests, and environment. Finally, make a commitment to exercise aerobically for 20-30 minutes a minimum of 3 times a week. Finding Your THR Your THR is the safest range of heartbeats per minute during exercise. To find your approximate THR, subtract your age fi"om 220 and multiply the answer by 60% and by 80%. Aim for the low range when you first begin, gradu ally working up to the higher range. Count your heart beats by taking your wrist or neck pulse for 15 seconds and multiplying the count by 4. If you have an existing medical condition or family history of heart disease, your healthcare professional can determine your best THR. Choosing the Right Aerobics With so many activities to choose from, you may not know whk;h aerobics are best for you. In most cases, the best activities are those that you will enjoy and will keep up with. They are also the ones that are appropriate for your age and physical condition. The list of aerobk: activi ties at right can help you with your choices. Scheduling Time For Aerobics In order to be effective, aerobics should be done for at least 20-30 minutes a minimum of 3 times a week. In less time than the average TV “sitcom” you can actively enjoy yourself while you improve your health. You can also find ways to fit aerobics into your busy schedule—walk during lunch, bkrycle to work, invite a friend to a game of hand ball rather than out for drinks. It’s a question of priorities. When you set fitness and health as a personal priority, you’ll find time for fitness. ACTIVITY BENEFITS DRAWBACKS Walking Jogiting/ Running Swimming ExceDent overall con- Ikket moct people dhioiier: can be done longer to reach THR; by almost anyone. can be harder to fit into buay achedule*. Excellent overaD con- Can streaa bones and ditioner. Requires no joints; can be too stren- equipnient other than ikxu for beginners/ shoes. overweight persons. Exercises large mus- Must have access to des in legs, arnis and pool; may be poor chest: does not stress choice for people with bones and joints. chlorine sensitivity. Bicycling Aerobic Dancing Exercises large mus cles in legs; does not stress bones and joints. Excellent overall con ditioner; can be done in class and/or at home. Handball/ Racquetball Excellent overaD con ditioner when done correctly; asocial activity. KacquetDi Must purchase equip ment; can be diCBcult to pursue in poor weather or in very hily areas. Requires instruction (class, videotape, etc.); high-impact can atress bones and jointa. Requires partner, equipment and facilities; can be too strenuous for beginners. Reaping the Rewards Once you’ve made the commitment to a regular aerobk exercise program, you’ll know that you’re doing one of the nkest things possible for yourself—you’re strength ening your heart, keeping your body in shape, and improving your quality of life. Ybu’U have more stamina, a brighter outlook, and a sense of commitment and control over life that wiU enable you to handle life’s daily challenges. Q FOBYOU Take advantage of the wealth of knowledge available from your Qovernment. The Superintendent of Documents produces a catalog that tells you about new and popular books sold by the Qovernment. Hundreds of books on agriculture, business, children, energy, health, history, space, and much, much more. For a free copy of this catalog, write- Free Catalog Pn Box 37000 Washington. DC 20015-7000 • mi Mur wTfMunm downtown murfreesboro Special Prize Drawings to be held for Students Only April 3rd at 6:55 P.M. COME AND JOIN US FOR CHOWAN COLLEGE APPRECIATION NIGHT TUESDAY, APRIL 3RD ^dtally invites all stud to «n ^^ts ^^ozvan Collesre »» "o- ^uesaay, the third nf a twenty percenfdA°" Vecial
Chowan University Student Newspaper
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April 1, 1990, edition 1
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