NEWS photo Stuart Davi:

THE KEY to any exercise program, whether group of individual, is good stretching
before doing anything strenuous. Many professional sports teams have know moved away
from the traditional old exercises to more stretching.

Too much?

In fitness, how much is
enough? The American
College of Sports Medicine
—— an association of
American and Canadian
physiologists and_ sport
scientists — has published
the following recom-
mendations for the ap-
propriate quantity and
quality of exercise.

@ The frequency should
be three to five times per
week.

@ The intensity should be
60 to 90 percent of maximum
heart rate. (Maximum heart
rate is approximately 220
minus your age in years.)

@ The duration of training
should be 15 to 60 minutes of

continuous aerobic activity.
@ The type of activity is
any which uses large muscle
groups and can be done in a
continual, rhythmic manner.
Marathon  runnens,
triathletes, and many
exercise-to-music types get
considerably more than the
recommended amount. So
when does more _ than
enough becoem too much?
Dr. William D._ Ross,
writing in Life and Health,
provides a handy checklist to
let you know when you'e
overdoing it. You're
overdoing it when your
exercise results in:
@A feeling of tiredness
CONTINUED ON PAGE AI19

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WE SPECIALIZE IN

EXERCISE

Q. Does smoking have much
effect on a person's cardio-
respiratory fitness?

A. In most cases, the
capacity for improving
cardio-respiratory fitness is
significantly greater for non-
smokers than for smokers.

Al7 - Wednesday, September 14, 1983 - North Shore News

Even though smokers can
improve their fitness greatly
with training, non-smokers
are able to improve it by 5 to
10 per cent more. Naturally,
in highly skilled athletes
engaged in endurance
sports, these differences
become much more

Questions about fitness

significant.
- adapted from Fitness

Quesuons and Answers, tree
booklet available from
Fitness Canada, Fitness and
Amateur Sport, 365 Launer
Avenue West, Ottawa KIA
OXo. :

FALL INTO A NEW ROUTINE

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