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4 \ ?t- -tr.T* T* v ?. ' fV "* "*r* ?' L J), * v' > ii ^ " 'I :t7# ft ?' ; < * v i . ' ? i J V * I .? k nry^-tj- jj ....===J I ^11 MARGARET SPROULE Special To The Game< Exercise is becoming a more important, n recognized link to good health. It is a great for people to feel better physically, mentally emotionally. But what do you think of when think exercise? Sweat Hard work. Heavy bread Discomfort. Boring. Right? WelL.it doesn't have to be this way. You i need to start (or re-start) slowly with the r amount of activity and expand your prog gradually. Cardiovascular, or aerobic, exercise is a g way to improve your stamina and strengt your heart and lungs. It helps with weight coi and can decrease your body fat. It improves; self-esteem and helps you sleep better at ni It can help with stress management. It h prevent heart disease and stroke and can coi i J 1 l__i_ 1 nign Diooa pressure ana cnoiesieroi. To get started with an aerobic exercise, need to pick an activity (or activities) you ei Keep in mind that there is not one best exer Gun D( Wt Api @ " _?_??.?? in the I and \ * > 3f THE UN1VER5 YOUNG DEMOCR/ SOUTH CAR :ock The activity you select should cause your h< rate and breathing rate to increase, and it sh( lore use you? major four muscle groups. Walk: W3.V r-r.*n*v-vw->4<v<k/-* mrnliwrf nn/l onrviKir* /lonnQ QTVi oil C " OWilimuiig, vjrvuLiig cuiu. acxuuit uaxxu^ cut au g ^ examples of cardiovascular exercise. y?u Ideally, you want to try to do your exer three to five days a week. If you are just star out or have never "exercised," one or two d may may be more appropriate, ight You also, ideally, want to try to exercise ram about 20 to 40 minutes per session. Again, if , are just starting, you might aim for five t< Teat minutes the first day and increase your t hen gradually on subsequent days, ltrol When you are doing your exercise, i pour important to monitor the intensity ? how \ ght. you are working. A good rule of thumb is to 1 elps the "talk test." You should be able to talk or c ltrol on a breathy conversation as you work out, you should not be able to sing. Another wa you monitor the intensity of your workout is to cl ljoy. your pulse. (A typical 20-year-old will havi rise, exercise heart rate of around 120 to 160 b Conti ebate "dnesday ril 3, 199^ 7:30 p.m. i Golden Sp Sponsored by Pung Democrats College Republicans f ilTY OF* N^^REPV3^ ITS OLINA ETC. F Sm> Exercise is ce I but no one strenuous and works at He I1/' explains that j aerobic ac stretching wih and look -art As you begin your exercise program, <*o at least on< ^ remember that is your program. Give rood yourself permission to do the feei heavy tow: activities you want, to take a day off per exercise (1 cise if you need it and to have fun with ]rep) ^ t0.< tin? . days per week ays your workouts. trailing sessi. , Stretching jfor pornaiiute.) .... , program that i you Resistance training is a good way to strengthen briefly; but it j jq your muscles, bones and joints. "Resistance 0f a woricout A ime training" simply means you apply force against ^^<3 and p some type of resistance, such as free weights, beip preVent re t js weight machines or body-weight exercises (push- ^d help redu tard UPS? f?r example). This is beneficial to you for Stretching; ahe several reasons: it increases your lean body mass Up. You shou] any (muscle), which helps burn more calories while muscle groups but you are at rest; it gives definition and tone to but it is okay y to your muscles; it can help protect you from injuries hold each stret leek such as strains and dislocations; and it helps briefly and th< 2 an prevent bone loss as you age. do should be g sats To start a strength-training program, try to bounce. rol Get i fswae? \ o^e > \ w\ \ 9251 Monday Friday, 6ar ^ Wedn* otHA PI II u rtainly a staple of goo wants to do it boring. Margaret Spn alth and Wellness Pro an exercise program i tiuitu stmnath mmwmmjy f not only make you fe better, but it can be i e exercise for each major muscle Any activity is bei Fby selecting a comfortable weight any kind, whether or A about 8 to 12 times ? it should the recommendations aids the end. Do 8 to 12 repetitions health and fitness. Tal ifiing and lowering the weight is class, gardening and st lo this entire routine two or three will contribute to a m< , resting at least one day between As you begin your e )ns. that is your program, f is the component of an exercise to do the activities yoi s usually lefi out or skimmed over you need it and to hav is an extremely important aspect If you are consideri idequate flexibility can help prevent program, it would be roblems like low-back pain. It can assistance. A trained e luscle soreness after a hard workout you design a progran ce stiflhess as well. safe for you and can 1: should be done after you are warmed choices about your exen Id try to stretch all of your major Program office has trail i about four to five times per week, available to help with to stretch more often. You should office is located in the ch for about 20 to 30 seconds, relax Student Health Cent an stretch again. Each stretch you 777-8248. ?r?fln on/1 noaxr* xrmi rln r?nf wartf fn Afnr0/17*0 U11UU CUXU UOOJj JVU WW 11WV TTMAAV WW o t ."3? "*(I *"*Z* Toe kwon Do Rock Climbing Free Weights Weight Machine: Cardiovascular ar Aerobics Athletic Club >/2 Huger Street *(803)256-9001 n -10pm Saturday, 10am - 8pm Sunday, 10; Bsday, April 3,1996 I I wr d health, >e it's lule, who grams, ncludlng g and el better fun. tieficial. Daily activity of not it is as structured as above, contributes to good ring the stairs, walking to rolling around the campus are active lifestyle, xercise program, remember Give yourself permission 1 want, to take a day off if e fun with your workouts. ing beginning and exercise i a good idea to get some sxercise specialist can help 1 that is appropriate and lelp you make reasonable ase. Hie Health & Wellness led staff and peer educators your fitness concerns. The basement of the Thomson ;er and can be reached at t Sproule works at Health and Wellness Programs. ? $ ea am - 6pm