The gamecock. (Columbia, S.C.) 1908-2006, April 03, 1996, Page 4, Image 4
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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
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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
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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:
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^ 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
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"dnesday
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7:30 p.m.
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Sponsored by
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College Republicans
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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
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Monday Friday, 6ar
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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.
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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