12 CAPITAL TIMES, March 21, 1990
Let's Get
Physical
Susan Hoover
Capital Times Sports
With summer just around the corner
everybody is concerned about getting in
shape. Having a healthy body not only
looks wonderful, thit it helps you to feel
great--not to mention the latest studies
on the further benefits of exercise, such
as stress reduction and aiding in
memory.
What person doesn't want slim, toned
legs? Having shapely legs allows one to
wear a bathing suit or a pair of shorts
with confidence! No matter how strong
and toned your legs are, you have to
combine aerobic exercise with toning to
reduce body-fat stores.
Running, walking, or cycling at least
three to six days a week for 30 minutes
within your training heart rate range can
burn approximately 200 to 300 calories
every 30 minutes. The beginner should
start with 10 minutes and add five
minutes every other week.
MAXIMUM HEART RATE (MHR)
= 220 minus your age, TRAINING
HEART RATE (THR) RANGE = MHR
X . 60 for lower level, and MHR X .85
for higher level. A2O year-old person
would have a low level THR of 120 and
a high level THR of 170.
In addition to aerobic workout, there
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are various muscles in the legs that need
to be toned to get results. Your
quadriceps, or the muscles on the front
of the thighs can be worked by sitting
on the floor with your back straight.
Bend one knee and keep the other leg
straight. Flex the foot of your straight
leg and then raise and lower this leg
keeping it three inches off the ground.
Do two sets of 20 and switch legs.
The outer thighs can be toned by
lying on your side and leaning on your
elbow. Place your other hand in front of
your body for support and tilt your hip
forward. Slightly bend your bottom leg
and raise and lower the top leg with toes
pointed toward the ground. Do three sets
of 15 and switch legs.
While lying on your side, you can
also work your inner thigh. Bend your
top knee and place your foot in front of
the bottom leg. With your foot flexed,
raise and lower your bottom leg. Do
three sets of 20 and switch legs.
You can work your hamstrings, the
muscles behind the quadriceps, by
placing your body in a crawl position--
on your elbows and knees. Extend one
leg out behind you. Holding your
stomach in, flex foot and lift leg up and
down. Be careful not to arch your back
to prevent lower back injuries. Do three
sets of 20 for each leg.
The CUB offers many fitness
programs with experts to help you tailor
a program to your needs.
Hank's note: Sue is one of Penn
State Harrisburg's fine aerobic
instructors. Look for other fitness tips
from Sue in future issues of the Cap.
Times.
David chose to pursue an electrical engineering degree at
Penn State Harrisburg because of the school's fine academic
reputation. David chose to work for Roadway Package System
(RPS) because we offer a pleasant work environment, excellent
pay, and a tuition assistance program.
David is clearing a pathway for a bright and prosperous future
by attending PSH, and RPS is proud to help out along the way.
YOU TOO CAN BE ON THE RPS TEAM!
SPORTS
MEET DAVID BOAK
—We Have Openings for Part-Time Package Handling
Positions
—Apply In Person Tuesdays at 10:00 am or
Thursdays at 2:00 pm
—Or Call 932-8243 for Special Application Times
Hank's pen rambles
Hank Rappokl
Capital Times Sports Editor
Hi boys and girls! Welcome to the
wonderful world of sports as Hank, me,
sees it. Just sit right back and let's run
wild...
So much for baseball. Next... Boy
am I dumb! I was told that I neglected to
mention the annual, but should be more
frequent, Sports Illustrated Swim Suit
Issue. OOPS, but what can I say about
this always much anticipated issue.
Maybe "OOH-LAH-LAH." Or how
about 'Hot SUM' Things like this
seem to go hand-in-hand with the
swimsuits or lack thereof. All I know is
that my glasses are still fogged up and I
don't see them clearing up in the near
future... How about those Lions? And it
isn't even the football team that
everyone is talking about. Penn State
Basketball seems to have arrived. The
Cagers from Happy Valley made a bid
for the all important invite to the NCAA
Tournament. Well they didn't get it, but
they did get another invite to the NIT.
That is as good as it gets for now...
Speaking of basketball and the NCAA
Tournament, doesn't it seem that
everyone is trying to get involved with
March Madness and the road to the
Final Four? For a limited time you can
go to Pizza Hut and take home a mini
final four edition-basketball for only
$2.99. Wow, what a deal--not only do I
get a basketball, but I get Pizza Hut gas
at the same time!...Closer to home is
the Final Four contest sponsored by the
lovely ladies from the Lion's Den.
Check in with them for more details.
While there, why not take a shot from
the foul line for a free soda... Need to
know more about March Madness?
Check out Skippy Jordan's article in this
edition--if only we could find it... Will
someone please say "Play Ball"... Sure
the car is fast but where do you keep the
jack? That is a question Dale Earnhardt
must be pondering after dominating the
Daytona 500 this year, and only to loose
because of a flat tire on the final lap.
Could he have called the AAA?... Penn
State Harrisburg's Baseball team isn't
suffering from any lock-out. As a matter
of fact, they have just returned from a
Spring Break training trip to the sunny
state of Florida. The Lions are ready to
play ball and would like some fan
support. (Hint Hint)...Who here saw
Buster Douglas knock out Randy
Savage? I think that Savage took a
dive... She is just thirteen and looks
ready to tear up the professional
women's tennis circut. By the way her
name is Jennifer Capriati...Lockeut day
thirty-something. Baseball fans held
hostage.. Just for the record, I didn't drop
More Pen on p.ll