The White Falcon - 05.02.1993, Blaðsíða 12

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Sports
Don’t let weight-lifting be a heavy problen£
By J02 Colleen “Ghostwriter” Casper
with information from the American Heart
Association (AHA)
In today’s world where change is the only
constant, downsizing and employers expect-
ing more with less, a person with the calmest
nerves may get frustrated. Many people are
just too exhausted by the time they get home
to relax and enjoy life. There are many alter-
natives to conquering these feelings, one of
the best might be exercise, such as weight-
lifting.
Weight-lifting tones or builds a person’s
muscles, makes them stronger and improves
their physical appearance. Static training,
lifting at maximum intensity and doing fewer
repetitions, usually involves using few
muscles and little oxygen, and moving rally
a few body joints.
A person can improve their lung capacity
and circulation, and lower their blood pres-
sure and pulse rate if they structure their
weight-training program aerobically with
lighter weights and more repetitions (com-
pression training).
This and other aerobic exercises such as
bicycling, running and swimming can help a
person decrease their risk of having coronary
artery disease and having a better chance of
reducing cardiovascular diseases.
Aerobic weight-lifting can also be used to
increase joint support and mobility, and im-
prove a person’s overall health and activity.
The American Heart Association (AHA)
suggests exercises which promote cardio-
vascular fitness by raising blood flow to the
working muscles for an extended time.
The AMA advises exercise of moderate
intensity (50 percent to 75 percent of capac-
ity) performed for 30 to 60 minutes at least
three to four times a week.
If a person is at high risk for heart disease,
over 40, and hasn’t exercised previously, or
they plan to greatly increase the intensity of
their workout, a doctor should be consulted
first, and exercise should be done with cau-
tion.
Weight-lifting and other static exercises
may have damaging effects on a person’s
cardiovascular Systran. For example, studies
show that static exercises can produce a
sharp, sudden rise in blood pressure, even if
one’s pressure is usually within the normal
range.
If you have chosen weight-lifting as your
athletic outlet, keep the following tips in
mind.
-Get a complete physical checkup before
starting a weight-training program.
-Whether you’re lifting to tone or build
muscle, start slowly and gradually work to
your desired level.
-Balance your static weight-training pro-
gram with dynamic exercises.
-Abide by other health factors: Don’t
smoke, eat a low-fat, low-cholesterol diet;
and control your weight and blood pressure.
“Weight-lifting is very satisfying to me, it
is a great way to release pressure and stress,”
said Keith I. Shockley, a weight-lifter for
eight years. “It increases my endurance al-
lowing me to be more effective at work and it
makes my day go much better.”
Shockley added that diet habits are very
important. “The saying ‘you are what you
eat’ has a lot of truth to it. These bad eating
habits put additional strain on the heart and
increases the risk of a heart attack. Rather
OUT”
You need to
EXERCISE
than eating three square meals a day a person
should eat six small meals with high carbohy-
drates and high protein.”
Dave Ursini, a weight-lifting veteran of 15
years said, “Weight-lifting is a release that
allows your body to excel and your mind to
work out problems. Important things to re-
member are proper form, know your body’s
limits and allow proper recovery. People
should educate themselves, take their time
and make a commitment to the new life-
style.”
Getting the knowledge is relatively easy.
Shockley stated that reading magazines such
as Flex and Men'sHealth are filled with great
information on eating habits, form, and help-
ful training schedules.
Another important fact in any workout is to
be sure you enjoy the exercise. Sue Greer,
weight-lifter for three years and an amateur
bodybuilder said, “Your workout in the weight
room should be something you look forward
to. Get psyched, you should look forward to
working out and have fun. If you don’t, then
why do it?”
To help increase impetus, try working out
withapartner. Bryan W. Clark, a lifter for 14
years suggests starting to lift slowly and with
a partner. “There are two reasons for this, one
is for safety and the second is to help you get
motivated.
“You can also leant by just asking ques-
tions of others in the weight room. People are
more than eager to help you out, I have
learned a lot this way,” Clark added.
If you have any questions about starting
your own weight-training program call Bryan
Clark, at home, ext. 7558, or Dave Ursini at
home, ext. 7317 or work ext. 5070. Keith
Shockley can also be contacted at home at
ext. 4093 or work at ext. 4336 after Feburary
25th.
CMSgt. Benitez retires
By J02 Carlos Bongioanni
CMSgt Robert Benitez retires today
after 31 years of service in the United
States Air Force.
Benitez, who has been stationed i
Iceland three times, has most recently
served as the Chief Enlisted Manager,
4557th Supply Squadron and for the past
three months he has also held the position
of Air Forces Iceland Senior Enlisted
Advisor.
Reflecting on his 25 years of overseas
service Benitez said, “Our presence over-
seas was a physical factor contributing to
the downfall of communism. I feel like
I’ve been at the tip of the sword defending
not rally the American values of freedom,
but also helping liberate oppressed people
around the world. I’m proud to have been
a part of this. Our day-to-day operations
have made a difference.”
Benitez says he picked up his patriotic
feelings for America from his father who
immigrated to the states from Puerto Rico.
“My dad knew deep down that America
was the land of the free and the land of
unlimited opportunities. He passed those
convictions on to me.” Benitez was the
first in his family to make the military a
career and hopes the service will become
a tradition in his family.
He is married to the former 016;
Olafsddttir of Keflavflc. The couple ha?
eight children, one son is in the Air Force.
They will live near Dover, Del., where
they are building a home.

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The White Falcon