I FITNESS I
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Fitness & Racquet Club
293 50 Northwestern Hwy./Southfield, MI
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Continued from preceding page
ing, that could easily be cor-
rected, Vander said.
The good news: I achieved
101 percent of the maximum
predicted heart rate and
showed a normal EKG
response. My cholesterol/HDL
ratio — at 1.6 mg. — was
substantially lower than the
safe zone of 4.5 mg.
My total cholesterol, which
should be less than 200 mg.,
was 134 mg.; my triglycerides,
or LDL proteins commonly
associated with
atherosclerosis, was 40 mg. It
should be less than 140 mg.
My HDL, the "good" protein
cholesterol that for women
should be above 55 mg., was
84 mg. I showed no signs of
heart disease. My chances of
suffering heart disease in the
next eight years is -47
percent.
I left with an exercise
prescription and an appoint-
ment with a dietician. I
should exercise at a target
heart rate of 144-168 beats
per minute, which is between
70 and 90 percent of my max-
imum heart rate. My target
MET level is 71/2 to 91/2.
If I want to lose weight, I
should swim for one hour to
burn calories. Thirty minutes
of exercise, three times a
week, will suffice for car-
diovascular purposes.
My meeting with the staff
dietician, Beverly Peiss,
helped greatly. She analyzed
my fat-filled diet and told me
everything I never wanted to
know about the foods I like.
Since the meeting, I cut many
dairy and red meat products
from my diet.
It's hard learning that
cheese, my all-time favorite, is
a no-no. It is filled with fat.
Russian dressing also is load-
ed with fat. And so are candy,
store-bought cookies and
donuts. Juice, too, is filled
with calories.
- Slowly but surely, I am
eliminating candy from my
life. Gone from my diet are
cheese and Russian dressing.
I've substituted juice with
fresh grapefruits and oranges.
And when I crave juice, I
dilute it with soda water to
reduce the calories.
Now I read all ingredients.
I still swim and walk — at
least six times a week. I've
lost a few pounds, and I feel
better.
Coincidentally, I recently
met Fit For Health Owner
Jan Jacobs, a personal fitness
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Continued from preceding page
their circulation. It helps
them with their arthritis!'
she says. "It gives them a
good, healthy outlook. It gets
them doing something. They
even did three, four miles
one time in the Chai run and
walk!'
Zukin also works with
some seniors.
"I have taken people at 90
years old and taught them
how to move their bodies,
how to breathe. What you
have to do is reinforce the
fact that you can move, that
you have the ability," Zukin
says.
Zukin
also
sees
psychological benefits for
seniors in fitness programs.
The seniors, knowing that
someone is trying to help
them, are motivated to con-
tinue trying to exercise.
"All of us need that,"
Zukin says. "But particular-
ly the person who feels left
out in society. Society
created this terribleness in
being old!'
Messinger says people of
all ages need to deal with
stress to stay healthy. She
views physical activity as the
best way to handle the
negative effects of stress.
"Where do people take
their stress if they don't take
it to a physical workout?
They take it to food; they
take it to smoking, drinking,
drugs or illness?'
Her solution also involves
"doing the basic things that
everybody learned about in
kindergarten: that is, exer-
cising regularly, eating pro-
perly, getting enough sleep
and putting joy into your life
on a regular basis!'
Zukin's fitness efforts
helped her overcome polio at
age 30. Recently, after suffer-
ing whiplash from a rough
plane ride, her fitness level
prevented her from becom-
ing incapacitated.
"If it wasn't for the fact
that I have very strong ab-
dominal muscles, I wouldn't
have been able to function!'
she says.
For young people who
want to follow in the
footsteps of the three women,
Weckstein advises regular,
cardio-vascular workouts as
well as workouts which focus
on different parts of the body.
"Use every part of yourself,
not putting emphasis con-
stantly on the same
muscles."
Messinger has at least two
young disciples, her grand-
children. Whenever she
visits, they say, "Come out in
the back yard and kick the
ball, Nan!' ❑