FEELING GOOD

B dy Heat

make some of your own.
Join the JCC Health Club
in January and

Save $150

*50% down payment requited, balance in 90 days
*This offer good January 1, 1988 - January 31, 1988
*Must not have been a health club member in
past 12 months

Jewish Community Center
6600 W. Maple Road
West Bloomfield, Michigan 48322
661-1000, ext. 265

We now accept Visa and Mastercard

The only exercise studio better than ri -inciic is

ffrinciic

SAVE

on sale.

Offer extended!

°

on a series. One year
unlimited is $499. New people get 8
classes for $17.99. Must purchase by
January 3, 1988.

(No other discounts apply. One per customer)

Rated "excellent" by Monthly Detroit and
"toughest" by Metropolitan Detroit.

narritit

6-F

EXERCISE
COMPANY

555 Woodward Ave.

32480 Northwestern Hwy.

Birmingham
Visit our new boutique
540-2535

Between Middlebelt & 14 Mile
Farmington Hills
851-3488

FRIDAY, JANUARY 1, 1988

Pounding The Pavement

Continued from preceding page

own pace. A good guide is to
begin by walking 10 minutes
at a relaxed pace, working up
to 20 minutes every other day
and gradually increasing to a
brisk pace. Building up your
level of activity gradually
over the weeks to come is
usually an excellent way to
prevent injuries.
Ask yourself whether you
feel more like exercising in
the morning, afternoon or
evening. Consider moving
other activities around your
walking program so that yuo
can make it a regular part of
your day. A walking program
can be done alone or in a
group and arranged in dif-
ferent ways — after meetings,
during lunchtime, first thing
in the morning.
Teresa Freed leads a "Walk
and Talk" program at Dr.
Lawrence Power's Lifestyle
Medicine Clinic, Southfield.
Freed meets with her
students twice a week for a 30
minute walk in the
neighborhood around the
clinic.
"I found this a wonderful
way to get people to exercise
that have been sedantary for
a long time," said Freed. "My
classes usually consist of
seven students, almost all of
whom want to lose weight. So
I teach them how to fitness
walk and develop their own
walking program and enjoy
the efforts of good nutrition.
We usually cover about two
miles in our walking pro-
gram!'
Mall walking appears to an
increasing number of people
particularly during the
winter. Sheila Cohen and
Renee Eisenberg, both of West
Bloomfield, arrive at Orchard
Lake Mall in West Bloomfield
just before 7 a.m., five days a
week, brisk walk two and a
quarter miles, and are out of
the mall by seven thirty.
"We walked outside for two
years!" said Cohen. "But last
January when the weather
got bad, we heard that Or-
chard Mall opened early and
was available to walkers. Now
we walk here all year, even in
summer. That way we avoid
the sprinklers as well as the
dogs."
"Besides everything else,
walking helps maintain my
weight," adds Eisenberg. "If
we go out to dinner one even-
ing and I splurge a little, I
know I'm going to be walking
again very soon and I'll get
back on my diet routine!'
Walking in the malls is
done under ideal conditions:
good weather and quiet sur-
roundings — long before the
mall opens its doors to other
customers. It also offers level
surfaces, relative safety, a
chance to chat with old

friends and some times the
chance to make new friends.
Vars Apkarian, 72 years
old, also walks Orchard Lake
Mall.
"I've been walking for a
year now and I feel a lot more
energetic," explains
Apkarian. "I usually do my
walking with friends because
it's more fun that way."
Other area malls which
open their doors to walkers
before the mall is open for
customers include Twelve
Oaks Mall in Novi, the
Oakland Mall in Troy,
Lakeside Mall in Sterling
Heights, and Meadowbrook
Village Mall in Rochester.

Weighted walking

Most experts agree that car-
rying extra weight on the
body while walking will in-
crease the energy spent and
the calories burnt, but they
caution walkers to consider
what part of their body is
showing the extra pounds. For
example, research
demonstrates that to lose
pounds on the torso you'd
have to carry around 60 to 70
pound weights. That's enough
weight to keep someone from
walking at all.
On the other hand, walkers
with vigorous arm movement
using light hand-held weights
increase the energy they ex-
pend by about 1/2. In fact,
walkers with hand-held
weights and vigorous arm
movement can attain
metabolic laods comparable
to slow jogging. The problem
is that most walkers don't
jump the weights to get the
desired effect.
Dr. James Rippe, researcher
and cardiologist at the
• University of Massachusetts,
found that fast walking and
striding are sufficient to
bring 90 percent of women
and two-thirds of men to their
target heart rate. When
Rippe tested walkers wearing
weighted vests, he discovered
that carrying an extra ten
percent of your body weight
at 3.5 mph boots heart rate
only two beats per minute.
His advice is rather than us-
ing eights, just speed up your
walking or climb hills or
stairs if you want to expend
more energy.
You can have fun tracking
your progress by keeping a
few records. Jot down you're
maximum heart rate for each
walk, take the average every
week and keep a permanent
record. Note youir distance or
the time walked. You may
also want to note your resting
pulse rate. Many popular
books on walking include a
section on record-keeping,
and exercise logs are
available. ❑