Newspaper Page Text
PAGE 2B
-FORSYTH COUNTY NEWS—WEDNESDAY, JANUARY 2Z 1992
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Staff photo - Porfirio Solorzano
Central’s Steve Scroggins brings down South’s James Wright in 135-pound match
€/ from page IB
Forsyth Central’s Bud Henderson
stopped South's run with a victory in
the 152-pound division. Henderson
captured that weight division with a
first-period pin of Craig Hill.
Chris Guy gave the host Bulldogs
another victory, pinning Brendon
Cronin in the first period.
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South Forsyth’s Scott Dover gave
his team points in the 171-pound divi
sion match, pinning Central’s Tim
Giebel in the second period. Dover
led 7-1 when the match ended with
2:30 left in the second.
The 189-pound division match saw
Forsyth Cetral's Josh Watson win for
' ' -- ~ - _
the first time this season, as he
pinned South’s Barry Cates in the
first period.
The match finished on a winning
note for Forsyth Central, when
heavyweight Klay Killingsworth beat
Wilkins 4-2.
Aerobic exercise best for weight loss
By Brian McGuire
The first step in exercising effec
tively is consulting with a physician.
The physician will advise if an exer
cise program can be started or if cer
tain exercises should be avoided in
the beginning of a program. If the goal
is weight loss, the best exercise is
aerobic.
Effective aerobic exercise, simply
put, involves the heart working at a
particular frequency, intensity and
time of F.I.T. The frequency of an ex
ercise program should be no less than
three times per week for weight loss.
If your daily activities over a week’s
time are written down in detail, you’ll
probably find that it’s possible to
squeeze in 30 minutes of exercise
three times per week
The intensity of your exercise pro
gram is determined by first subtract
ing your age from 220. This is your
maximum heart rate (MHR). Your tar
get heart rate (THR) for exercise is 60-
85 percent of your MHR. For exam
ple, the MHR for a 40-year old person
is 180 beats per minute and their THR
is between 108 and 153 beats per min
ute. In order to gain benefits from aer
obic exercise, the type of exercise you
choose should make your heart work
at this intensity or at your THR.
The American College of Sports
Medicine (ACSM), along with setting
the standards for the frequency and
intensity of effective aerobic exer
cise, has determined that the time or
duration of exercise should be 20-30
minutes. This is the amount of time
that the ACSM has determined most
beneficial for maintaining a mini
mum level of physical fitness. De
pending on your weight loss goals, the
amount oftimeyou exercise may have
to increase, but not by that much.
Now, what type of exercise. The fol
lowing exercises and their hourly ca
loric expenditures are for the average
male (154 pounds) and the average fe
male (125 pounds). (Exercise, Physiol
ogy, Nutrition and Human Perfor
mances, McArdle and Katch, 1981).
The followingare exercises and cal
ories which are normally expended in
one hour: Basketball - 180; Canoeing
(leisure) - 180; Circuit training -
786; Cycling (5.5 MPH) - 1,278; Golf
-36; Running (9 min/mile) 822; Swim
ming (crawl, slow) - 546; Volleyball -
216; Walking (normal pace, road)
342.
Again, the caloric amounts listed
are for the average male and female
and will vary with increases or de
creases in weight and intensity.
’ ---HeUs flHk
Brian McGuire
Brian McGuire is a Certified Ath
letic Trainer employed by Lanier
Therapy Associates, a Physical
Therapy and Sportsmedicine prac
tice with offices in Cumming, Sugar
Hill and Duluth. Mr. McGuire’s pri
mary responsibilities include the
prevention, treatment and rehabili
tation of injuries to scholastic and
recreational athletes.
If you have any questions about
this article or any other sportsmedi
cine topic, please contact him at 889-
8758 or (Atl. 522-1353).
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