SPORTING Use your gym time wisely © Q: I find that I do not have enough time to work out because my workouts always © - take me two hours. How can “TI shorten my workouts with- out limiting my progress? © A. To get a quick and “effective workout you must mike sure that you are not wasting time’ while at the gym. Resting too long between your sets, waiting for’a specific piece. of equip- ment or doing too much in “vone day can be unproduc-. - Resting too long takes away from the effectiveness “of your exercises. The rest tween your sets depends on ‘your goals and fitness “level, however, if you are. looking to.tone up alittle | then try resting 20-45 sec- ‘onds. This includes avoiding ‘long conversations between - ‘sets and, yes, talking ona cell "phone. fy xs ante on! i¢ machine. : ene ae and waiting. : a : Doing too much in one:. - workout is also ineffective. : part. ee more than that can be'a waste of - time as the increased work - ‘will usuzlly provide minimal benefits: Working out is ecreational and should be - “ enjoyable; j let this take over your work-. Out and you will be sure to’ : finish y your workout in less: “<= Shaun ‘Karp is a ‘certi- fied personal trainer. He owns ining and” Rehabilitation Tne. located in’ ‘Karp Personal North ‘farther infor- mation call his office at 420- Eons vaste : ust be’ sure to not. Strength training for sen IT is impossible to escape the fitness wave that’s swept over North America in the last five years. This influx in fitness and wellness awareness is fuclied by several factors: the Internet, of course, baby buumers feeling more like mid-life-crisis boomers, and finally, the turning of the mil- lennium milestone. In ail the excitement and interest about living healthier and smarter, the senior citi- zens are getting the short end of the stick. _ Fxercise ath training, particularly stren training, can be highly bene- ficial to people over age 70. For the average person, muscle strength peaks between ages 20 and 30 and slowly declines after that at a rate cf about 1% per year. @ Muscle strength loss in seniors At approximately age 70, loss of muscle strength can be large cnough to limit the kinds of activities the person can do. For some seniors, that loss of strength may mean an inability to move a piece of furniture or to carry heavy grocery bags. Loss of muscle strength can reach the point where a person has trouble moving fast enough xo cross a street or even get- ting out of bed. “1B How to maintain muscle _ Strength Improving strength with weight training can help seniors by preventing many of the problems associated with loss of muscle strength. Training Camp While not a perfect fountain of youth, a vigorous strength training program can improve muscle strength in a 70-year- old to the equivalent of an average 40-year-old. Weight ig stimulates muscles to grow and increas- es their size and strength. Studies have shown this to be true even in a group of 90- year-olds. @ The first step Before beginning a weight lifting program, it is essential “ Call or arog ty for more Cetails. a 1600 Macksy Rd North Van ED BIROMELAIN- 500 mg GLUCOSAMINE & CHONDROITIN- 250 mz ements in Ambieside ] Vancouver * 922-2689 . Lotus Su 1360 Marine Drive, to consult with a doctor and physical therapist. Weight training programs must be done carefully to avoid injury and maximize benefits. People who have medical problems such as high blood pressure or joint injuries should pay close attention to their personal trainer, mean- ing get one. Improper weight lifting technique can also eh cause injury by straining mus- cles and ligaments. I don’t mean this to be a shameless self-promotion, it’s just a lot safer having a pro- fessional guide you through the motions. & How to begin a fitness rogram P A number of different kinds of equipment can be used, from typical household items such as books to bar bells, variable resistance weight machines, resistance 5B"*)i20 abe 598°%h00 caps i 988-5271 EXPIRES MAY 26/00 Qicemeres IBER2Z" ‘if the shoe fits, wear it. : 101-1200 Lonsdale Ave. at 1 saa mecaeioenet Friday, May 19, 2000 - Nerth Shore News - 25 bands, electrically controlled weight machines (isokinetic ergometers). For each muscle group to be exercised, the amount of weight to be lifted is ideally about as much weight as you can lift 10-12 times without having to stop. Three train- ing sessions should be done per week. A general guideline to start you out is to perform three sets (groups of repeti- tions) consisting of eight-12 repetitions (lifts per set). @ The benefits of streagth training : — Increased muscle strength — Reduced risk of injury — Increased bone strength, helping to reduce brittle bones _ More energy, vitality rs The North Shore has a wealth of programs available for seniors, from tennis to aqua aerobics. It’s never too late to start. Try to gradually build up your strength while trying something new — you wil stand a much better chance of staying committed to your routine, and more importantly, yow'll have more t A final note: many people often have poor eating habits and can actually be malnour- ished. 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