Newspapers / The Perquimans Weekly (Hertford, … / Feb. 16, 1984, edition 1 / Page 10
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gf>ggj& Basic guidelines for starting your own home fitness program RALEIGH ? Many people are con fused about the type and amount of exercise that they need to become physically fit, and to stay fit. All sorts of questions arise. What is the best kind of exercise? How much (to I need to exercise? How long? How often? Without the proper answers and guidance, most people start out an exercise program im properly, find it a struggle, become discouraged and quit. The key for maintaining a suc cessful program is to devise a per sonalized program that works your cardiovascular system (stregthens your heart and lungs), and is based on your present fitness level and ac tivity interests. The five essential in gredients for a sound exercise pro gram are: 1. Type of exercise. The type of ac tivities necessary for increasing your level of physicJl fitness are activities that use large muscle groups (arms, legs), are rhythmic and dynamic in nature and are able to stimulate the heart and lungs. Such activities as fast walking, jog ging, swimming, bicycling, rope skipping and cross-country skiing are excellent for an improvement in aerobic capacity. The best exercise is the one you enjoy the most. 2. Frequency ? number of workouts per week. A minimum of three workout periods per week (with no more than two days between workouts) are needed to produce training benefits in the inactive individual. However, after you reach a moderate level of training, you should increase your frequency to 3-6 exercise sessions per week if you want to continue to improve Childrens gymnastics class starts next week at Perquimans Recreation Department GYMNASTICS OR TUMBLING CLASS ? Registration starts February 22 and will end March 5. Children 6-17 may sign up. Beginners class will be held Tuesdays 4-5:15 p.m. and intermediate classes will be taught on Thursdays 4-5:15 p.m. r Registration fee is $7. Classes start March 13 at Perquimans High School Gym. Class ends April 19. Cathy Miles is the instructor. CHIILDREN'S EASTER CERAMIC CLASS ? Register now through March 2. Classes will be held on Thursday afternoons. Registra tion fee is $5. Children ages 8-13 may register. Classes start March 8. Class size is limited. WOOD CRAFT CLASS - Ages 9-12 may register. Projects include a bird feeder, book rack and several others. Classes will be held on Monday after noons from 4:00-5:00 at the Recrea tion Department starting March 19. Fee is $2. Class size is limited. MEN'S EXERCISE CLASS - Register now. Classes will be held on Free Program On Drugs And Driving Available From Car & Tire Dealers A new audio-visual presen tation on the dangers of drug use and driving is available for free loan from over 8,000 new car, light truck, and tire dealers around the country who are members of the Dealers Safety & Mobility Council, an affiliate of the Highway Users Federation. The program can be borrowed by schools, church groups, civic and service clubs, and other interested organizations from any new car, light truck, or tire dealer who is a member of the Dealers Safety & Mobility Council. Groups or individuals who have difficulty locating a participating dealer should contact John McCawley, Dealer Activities, Highway Users Federation, 1776 Massachusetts Ave., N.W., Washington, D.C. 20036 (tel. 202/857-1253). Tuesday and Thursday afternoons at 5:30-6:30 at the Recreation Depart ment. Classes will begin in March. Registration fee is $7. SOCCER REGISTRATION - Soc cer sign ups for the spring season began on February 13 aiid will con tinue through March 2. Both boys and girls ages 6-17 may register. Registration fee is $7. JUNIOR BASKETBALL - Hert ford's Junior Team finished in first place in their division with a 6-2 record. They will be playing in the Junior Eastern Athletic Conference Tournament in Edenton March 1-3. i/ h^r in ???i|iii i ? About 57 percent of Americans say they believe in UFOs. Fatness and fitness Tarheel Health Watch: Many of us are weight-conscious, but too few of us are health conscious. The North Carolina Medical Society says too many peo ple are trying to control their weight with crash diets and brief bursts of exercise. What most people need is a new lifestyle... a long term commit ment to sensible eating and regular exercise. Many dieters fail to relize that ex ercise is a key factor in successful weight control. Picture an overweight, sendentary young woman who has discovered that she will remain overweight on a diet of only 1,800 calories per day. If she has an extra 125 calories ( one doughnut) every day, she will gain 13 pounds a year! A major part of her problem is her low energy expenditure. Realistical ly, she has very little chance of cor recting her weight problem if she relies strictly on dieting. In such a case, more exercise is essential for weight control and is also recom mended for improved vitality and physical fitness. Weight control is important. But the best results stem from a total ap proach to good health, an approach that includes both good nutrition and an exercise program that is ap propriate to one's age and capabilities. It's also important to consult one's physician before starting any new diet or exercise program. ATTENTION NEW SUBSCRIBERS! Our Circulation Manager has temporarily lost her senses and therefore we are offering you a deal that may ? never happen again. You have until Feb. 29, 1984 to subscribe at the yearly rate of $8.50 for Perquimans County residents ($9.50 elsewhere ) and get 6 months FREE ! Return your payment with this coupoi for 18 months of the Perquimans Weekly. , 4-_ ? M. V /? :? <v ?/ .?? ? ? . ? ' . J ' ? ' . * Remember NEW SUBSCRIBERS ONLY. S. Duration ? length of exercise session. In order to strengthen your heart and lungs, the duration of your exercise period should be 20-30 minutes. 4. Intensity ? level of exertion. Your exercise intensity (how hard you work) should reach 6045 percent of your maximum heart rate (max imum heart rate equals 220 minus your age) in the beginning stages of your fitness program. As you become better conditioned, your heart can tolerate exercise demands up to 85 percent of its max imum rate. But remember, commit ment to exercise is a lifetime propostion. You shold not be overly amibtious at the start, but should begin your program at a relatively low intensity and gradually increase the level of exertion over the days and weeks that follow. 5. Warm -up/warm -down period. Before beginning any single exercise session, you should gradually warm up with 5-10 minutes of stretching ex ercises. An older or less active per son should warm-up for the longer \ period. Immediately follow this warm-up with your 30-30 minute exercise ses sion followed by a 5-10 minute coll down period of diminishing activity and stretching/relaxation exercises. ' Now you have all ingredients to develop an exercise program which is enjoyable, meets your individual needs and stimulates you to a new quality life-style. FISHING Facts ikMk Fancies w "V Choosing The Right Line You may think you have the perfect excuse for when that big fish gets away during your next fish ing outing ? "the line broke." With all due respect to the fish, it's up to you to keep your line in A-l con dition . . . and that means knowing when to replace it. * * * In general, the lighter the line, the more often it needs replacement. Line in the four to eight pound test range should be changed daily when under heavy use; 17 to 20 pound test line needs to be changed only after eight or ten fishing trips. The key is to inspect it regularly. ? ? * It's easy to check your line by running a few yards of it between your thumb and forefinger every once in awhile as you fish. Fishing experts at the Du Pont Company, maker of "Stren" fishing line, Amer ica's leading selling brand, suggest this can be done easily when you're reeling in. That way you can feel the nicks and abrasions that you can't see. ? ? * You should also avoid storing your line in pro longed sunlight such as on the seat or rear window deck of your car or pick up. Extended exposure to sunlight makes your line hard and brittle. Washington 's Birthday Specials can be found now at Darden's on Men's knits , velours , | sweaters , ^ sport coats, Y suits, shirts and slacks at greatly reduced r prices! MANY THINGS MARKED BELOW COST! ' You'll find special prices on men's casual coats, ski vests, and ski jackets. Come in and see what you can get for only $2* SALE STARTS THUR , FEB 16 S THRU SAT , FEB. 25 DARDEN DEPARTMENT STORE DOWNTOWN HERTFORD
The Perquimans Weekly (Hertford, N.C.)
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Feb. 16, 1984, edition 1
10
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