The Salina Journal from Salina, Kansas on April 29, 2001 · Page 57
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The Salina Journal from Salina, Kansas · Page 57

Salina, Kansas
Issue Date:
Sunday, April 29, 2001
Page 57
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All you need to know to Start getting FIT FREQUENCY. At first, exercise three times a week (M-W-F orT-Th-Sat). In four to six weeks, increase to five times a week. Don't overdo it: The body needs at least one day a week to recover. INTENSITY. The simplest guideline is to take your pulse while exercising. You want to reach and stay at your target heart rate.To figure your target rate: Subtract your age from 220 to get your age-predicted maximum heart rate. Multiply that by 60%. (Example for a 40-year-old: 220 - 40 = 180 and 180 x 0.6 = 108.) In three months, increase Intensity as high as 80% (for a 40-year-old: 180 X 0.8 = 144). Listen to your own body! If you're fatigued for hours after exercise, or if you don't recover fully between exercise sessions, you're probably overdoing it. TIME. Start with sessions as short as 12 minutes, and increase to the optimal 30 minutes. Don't go much past 45 minutes; more time increases risk of inijury and can jeopardize long-term compliance. Unfortunately, we often think of ourselves as still being 20, so we periodically pay the price for doing something we should not. One of my patients (not a regular exerciser) suffered a significant hamstring pull when he decided to challenge another dad to a 100-yard dash at their children's school during a fund-raising rally! The first five steps of the spi-int were easy, but he was reminded of his age when, six steps into the race, he felt a tear in his rear end and leg that took him months to recover fi-om! As the Clint Eastwood line says: "A man's got to know his limitations." Remember, not exercising is a choice, too. Take that path and you choose increased health risks and lowered quality of life. So get yourself sneakers, swim trunks, a bike, a racket, whatever turns you on! The whole world is waiting for you, and this time of year lends itself to adventure, ca Contributing Editor TEDD MITCHELL, M.D., is director of the Wellness Pmgram of the renowned Cooper Clinic in Dallas. USA WEEKEND • April 27-29,2001 5 Less Pain. The freedom to test on your arm which is a lot less painful and gives sensitive fingers a break. Less Blood. A tiny blood sample can mean a less painful stick.* Less Bother. Accurate results in just 5 seconds. Easy sampling with the ONE TOUCH Ultra FastDraw™ Design Test Strip. Test Smart. The more you test, the easier it is to stay in range. ONETOUCH' Vltra One touch' changes everything. "Allows for e lass painful stick when used with ONETOUCH Ulti-aSoft Automatic Blood Sampler and ONETOUCH UltraSoft Lsncets. ONETOUCH is a registarafl trademark of UfaScan, Inc. EUfeScan, inc. 2000 Milpitas, OA 95035 3/01 AW057-43BA

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