TV Well Now page 2
Training sensibly: put it all together
By Jo4»
Stemach
Everybody
! seems to think
that they know
the "best" way
to work out, to get in shape, and
to lose those extra pounds. I
headed straight to the source
for my answers about how to
train sensibly. Coach Jimmy
Radcliffe let me in on
the secrets of train
mu sensibly, and
I would like
to pass
them on to
you.
1
.iliutir '
First, you
need to set realistic
goals. According to
Radcliffe, there are
three different levels
on the fitness scale.
We all start at the A
beginner stage,
and Mime of us
are still there In
this stage you do
not want to over
◄
work. Stretching is the
main task in the workout for B
the beginner It helps the body
to resist injur)- and increases
blood flow to the muscles, heart
and brain For the beginner, the
length of time you maintain your
personal heart rate target rone,
should be no longer than 15-20
minutes The beginner should
work out for this duration two
times per week on alternating
days. The beginner must work
on building strength, which is
muscle ability to bear weight,
and endurance, which is the abil
ity to withstand stress Strength
and endurance are two key fac
tors which will help the individ
ual reach a higher level of fitness.
Once your body adapts to this
schedule (give it lime), you are
ready to proceed to the interme
diate level
The intermediate stage is
where a lot of us high-school-ath
letes-who-came- to-college-and
no w-ha ve-no-time-to-workout
are situated We know the
basics, like stretching, and our
bodies still hold the capacity,
somewhere, to do the exercises
But face it, we are older and it
has been a little while since
we've hit the ol' weight room.
Intermediate folk should still
incorporate stretching into the ,
workout, but it should not occu
py the magmty of the time The
duration of the workout also
ndn^ r\\ uh’ micnnr
di.ito level, you should
workout 30 minutes
plus, but your workout
should not exceed 50
minutes in one area
training, (i.c.
weight lift
mg, run
f nmg.
swimming).
The frequen
c'
workouts can
'm be increased to 3
W times per week on
alternating days.
The next degree of
challenge is to
embark upon the
trail of the
advanced stage.
In this stage,
you can work
out up to 4
or 5 times
more i
exception to
this is if you have a
specific goal that your
are working towards, like a com
petition. After the competition,
though, you should revert back
to taking a day or two of rest per
week. The break allows for the
body to regenerate and rejuve
nate itself. Too much stress on
the body can result in detrimen
tal effects. In the higher levels
the subject of focus becomes an
issue. The intermediate and
advanced groups should be
focused on duration A specific
type of training, like biking,
might hold your interest.
Remember to balance your rou
tine between strength and
endurance No matter what, the
overall workout time should not
exceed 1.5 to 2 0 hours
J Look into Books
For more information on fitness, nutrition
and stress management, come by the Health
1) Education room across from the Pharmacy
1 in the Student Health Center.
I Health Education Library Samples:
• Beginning Weight Training
by V. Patterson Lombardi, 1989
| • Eat Well, Get Well, Stay Well
| by Carlton Fredericks, PhD.
• Stretch & Strengthen
by Judy Alter, 1986
• The Relaxation Response
by Herbert Benson, M.D., 1975
s • Zen of Running
I by Fred Rohe, 1983
I have an example of a train
ing program for you Since this
is Eugene, the running capital of
the world, our goal will be a 5K
run We will approach this goal
in 3 steps: buildup, maximum
and maintenance The run takes
place in three months, so there is
not much time We need to
buckle down and start training
The buildup period will last for
3-4 weeks, as long as there has
been prior training like aerobics
three times per week, and run
ning twice per week. During this
first step, we will concentrate
mostly on running drills and dis
tance In the next phase, the
maximum stage, endurance will
be our main focus, so we target
muscular and cardiovascular sys
tems by weights, cycling, swim
ming, or running every day for
about 1 hour to 1.5 hours. You
will be doing maximum long
runs, because we will be building
your ability to run fast over 5K.
This stage lasts 4-5 weeks. In the
last 3-4 weeks, the maintenance
stage, all of the extraneous train
ing will be eliminated as we con
centrate on running Technique
is the primary emphasis, and
"over durations," that is running
over 5K, are the main program
Using "over durations," we will
run at a set pace over and over in
order to maintain strength and
endurance and to find the perfect
pace. And now you are ready to
compete!
We all seek to find our niche
in life, it is the same in the train
ing field Some of you will prefer
the challenge of the weight room,
while others will devote them
selves to the Stairmaster, fogging,
running biking, swimming, skat
ing, walking or aerobictzing.
There are a million things to do,
and there is something for every
one. The key’s to attaining per
sonal fitness are to decide on a
goal, and to plan, perform, and
train. To have a good workout
you again must be consistent,
and train above and beyond your
normal, everyday activity
Remember, to avoid frustration
and subsequent quitting, set real
istic goals for yourself, and your
goals will become reality.
The Student Health Center Newsletter
Shin splint solutions
By CfMfy O Cottmr
Have you ever experienced pain in the
lower leg area after exercising? If ao, you're
not alone ShfatapUntsareoneof the most
common injutiea in the exercising popula
J Hon; they nut a dose aecond to ankle
•prams, onin •puna can oeoome wraowmc w «n inumuuw
who enjoys vigorous exercise. If severe enough, shin splints
rosy ultimately force the individual to give up an active
lifestyle
What are shin splints?
^Shin splints* is a lay term used to refer to pain and discom
fort of the loweT leg, especially the tibia This discomfort
occurs mostly in runners and in those involved in high intensity
running or jumping activities.
What can I do to avoid getting shin splints?
Shin splints can best be prevented by avoiding sudden
intense physical activities that shock the system and stress the
lower leg. Scott Barthlama, a University of Oregon athletic
trainer, says that a gradual progression into an activity is the
key component of preventing snin splints. He explains, "If
you're playing basketball and you haven't played in a while,
you'll want to limit the amount you play. You don't want to go
out and play 4 or 5 games in row, that is a lot of stress on the
lower extremity, especially the tibia (shins)”.
Barthlama's comments apply to a wide range of activities.
For example, if you haven't jogged for a while and you start
jogging again, you should startback slowly. Choose a distance
which won't put too much stress on your body and then gradu
ally increase your mileage, day by day week by week, allowing
the lower legs time to adapt to the added stress.
Another preventative measure for shin splints is proper shoe
selection. When selecting a shoe, buy it for the support and
cushioning, rather than foe style of foe shoe.
What should I do if 1 have shin splints?
There are different degrees of soreness. If your shin pain can
be described as a diffuse, dull and aching pain, then ice is foe
best treatment with either ice bags, cold whirlpool, or ice cups
which are easily made at home. To get the total benefits of ice
therapy you should repeat ice treatment 4-6 times, 15 minutes a
day. While ice treatment may seem troublesome, to successful
ly treat shin splints, it is a must. Barthlama explains, "Next to
surgery, ice is one of the best therapeutic modalities there is
because of its ability to reduce inflammation." Ice applied after
the activity is the most valuable form of therapy.
If foe pain you are experiencing is not dull and diffuse but
rather sharp and localized on the shin bone, you may have a
stress fracture. At this point medical attention is necessary.
Expect an X-ray or bone scan and a prescription for anti-inflam
matories. If a true stress fracture does exist, it is likely that
you'll have to immobilize your lower leg. If you are experienc
ing this, the Student Health Center can help. Call 346-4441 to
make an appointment.
Don't panic just because you have shin pain following exer
cise. If managed properly, shin pain rarely progresses into a
stress fracture. It's a matter of knowing your body and know
ing when shin pain is simply soreness caused by foe activity
and when it goes beyond soreness to injury. Shin splints
should not keep us from enjoying vigorous exercise as long as
we find the happy medium between underuse and overuse.
A little exercise can make the difference
By irika George
Cardiovascular diseases claim
more American lives, nearly one
million per year, than all other
causes combined according to
Heart and Stroke Facts, a booklet
published bv the American Heart Association. Aer
obic exercise is an effective way to lower your risk
of suffering from these diseases
The number one |ob of the heart is to pump oxy
gen to the body and pump out carbon dioxide. As
you become more fit with regular participation in
aerobic activity, many things occur that reduce the
amount of strain put upon the heart.
• Your heart gets stronger and more efficient. It
pumps more blood each beat and is able to empty
the blood from the heart more completely. More
blood each beat means more oxygen gets to the
body from the blood.
•The lungs' exchange center of oxygen and car
bon dioxide become more efficient. The bronchi
oles in the lungs also increase dilation allowing
more air in and out.
• The body creates extra blood cells to carry
oxygen to the working muscles. The concentration
of the blood fluid becomes thinner with the addi
tion of extra plasma in the blood making it easier
on the heart to pump the blood. This also helps
reduce blood pressure with enlarged arteries and
relaxed arterioles (tiny arteries) that act like nozzles
in controlling blood pressure.
To sum up, the heart, lungs, and arteries become
more efficient at delivering oxygen to the cells in
I
the body Becoming fit lowers blood pressure
which allows the heart to beat at a slower rate while
still delivering sufficient oxygen to the body
Along with reduced risk of heart disease, being
physically fit can add years to your life With a
heart and body that more efficiently pump's, and
utilizes oxygen, the heart rate decreases The heart
does not have to pump as often to get enough oxy
gen to the bodv According to Life and Health;
t argeting Wellness, exercising 30 minutes, three
times, a week reduces, a person's heart rate by one
third This reduction can save about 36,000 heart
beats per day The lower demand on the heart gives
it more rest and reduces wear and tear on the heart
valves and vessels.
An example of increasing longevity comes from
the very encouraging study of fitness levels by the
Institute for Aerobic Research in Dallas. This study
included both men and women separated into four
groups by their physical fitness level. Level one
was the sedentary group, level four was the most
fit, and levels two and three were the moderately fit
groups. The lowest fitness group had the highest
mortality rates, but surprisingly, the sharpest
decline in mortality was not between the fittest
groups but between the lowest level fitness group
and the second group who engaged in only moder
ate physical activity. These results suggest that just
adding even some physical activity to your daily
routine is beneficial in the long run.
Our bodies respond positively to any level of
physical activity, so you don't have to spend hours
each day exercising or run marathons to reap some
of the physical benefits and add years to your life.