I FITNESS I / -- "1111. 111 Sinai/JCC Program FRANKLIN SUMMER TENNIS CAMP ALL DAY & 1/z DAY SESSIONS WEEKLY CAMPS BEGIN JUNE 19 Ages 9-13 Non-Members Welcome Featuring Tennis & Swimming 3 5 2 -8000 EXT. 38 For Registration And Information Fitness & Racquet Club 293 50 Northwestern Hwy./Southfield, MI END YOUR ROOFING PROBLEMS THROUGH CRAFTSMANSHIP Woolf Roofing & Maintenance Inc. A Third Generation Roofing Family in Detroit Commercial - Industrial — High Rises Single-Ply and Built-Up Systems Fully Insured Member 5-20 Year Warranties 18161 W. 13 Mile Rd. National Roofing Sheet Metal Fabrication in Southfield Contractors Association Free Inspections 646-2452 7 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 . Grandmothers LEARNING DISABILITIES CLINIC • Private Tutoring • Evaluation • Therapy LYNNE MASTER, M.Ed Di rector 545-6677 433-3323 25201 Coolidge, Oak Park • 4036 Telegraph, Bloomfield Hills • -e 0, 'Parties Galore! 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"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!' ❑