science 'Soft' aerobics provide safer way to exercise By MAUREEN SEABERG Collegian Science Writer The high number of injuries caused by the strenous workout of aerobics has left re searchers calling for a new "softer" tech nique. Sharon Warwick, a University aerobics instructor said soft or low impact aerobics is gaining increasing popularity among aerobic enthusiasts as a safer alternative in exercise to help reduce the risk of injury. Aerobics is a conditioning plan that was developed by Dr. Kenneth Cooper for the U.S. Air Force. It is also known as stamina train ing, and has been called the most vital form of adult exercise. Aerobics specifically helps the cardiovascular and respiratory systems. The exercise must be performed at least three times a week for 20 minutes each workout to be effective and produce a train- Penny Bird (senior•administration of justice) stretches during her soft aerobics class, which focuses on more upper body movement to decrease stress on the feet, legs and back. Vitamin a threat the liver, muscle and fat tissue can lating in the body tissues, are less pose the greatest risk because they likely to be toxic. tend to accumulate in the body, Smith "Vitamins C •and E, water-soluble One who believes that "if a little bit said. vitamins, are most often taken in is good, then a lot is better" may be Large doses of the fat-soluble vita- overdose. Fortunately, they are the following a dangerous misconception min A found in liver, dairy prod- least toxic," he said. when it comes to vitamins, according ucts, broccoli, spinach and yellow An overdose of vitamin C, often to a University nutrition professor. ' vegetables can cause overdose taken by people who falsely believe it John E. Smith said vitamin over- symptoms such as scaly orange skin, can prevent or eliminate the common de4e, which can cause effects ranging severe migrane headaches, hair loss, cold, can lead to toxicity of iron by from mild skin irritations to more and calcium loss from the bones. increasing its absorption in some serious disorders requiring hospitali- "A vitamin A overdose will mobi- people, he said. An overdose of iron zation, is something many students lize calcium out the bones and cause then can cause liver damage. are not aware of. Although vitamin hairline fractures in the bone," Smith "There is no evidence that vitamin overdose is not as common as vita- said, adding that vitamin Ais often C prevents colds," Smith said. "Some min deficiency, it can cause medical used by dermatologists to treat acne. studies suggest that vitamin C can problems. when students take an ex- "I know of one woman who killed alleviate symptoms and lessen the cessive amount of vitamin supple- bone cells and still can't walk." severity of colds, however." mentary pills, he added. Occasionally, vitamin A overdose Vitamin B-6, another water-soluble Vitamins containing over 100 per- can cause pressure on the brain that vitamin found in liver, leafy green cent of the recommeded daily allow- leads to symptoms resembling a vegetables, and cereals, can cause ances nutrition requirements set brain tumor, Smith said. "There have the loss of sensory-nervous control if by the Food and Nutrition Board of been instances where people have taken in excessive amounts, he said. the National Research Council can actually had surgery before physi- "Some women take (vitamin B-6) also lead to overdose, he said. cians realized (it was a vitamin over- to prevent pre-menstral pain," Smith "Overdose is very. unlikely when dose)." said. "But they're often given 1,000 you eat standard recommended foods Like vitamin A overdose, an over- times the recommended value .. . —it is almost impossible to overdose dose of vitamin D another fat-solu- and like most other vitamins, people by eating a regular diet," he said. ble vitamin can be rare but almost think that if it doesn't work, they "But we all want capabilities beyond continuous, he said. "An excessive should take double." what the human body can do. We all arnount of vitamin D can cause calci- The effects of vitamins may often want to be superman or superwoman urn to be deposited in the kidney. This be pyschological to patients whose .. . so many of us take vitamin leads to renal trouble and then possi-, physicians have prescribed vitamins, supplements." ble heart trouble." he said. • Fat-soluble vitamins those that Water-soluble vitamins, which pass "Much of the general population are stored in excessive amounts in through the body instead of accumu- will go to a physician and say 'I feel tired I don't know what's wrong'," he said. "Many physicians will then prescribe vitamins knowing it may be helpful. The use of vitamins in gener al resembles what physicians used to do with sugar pills." "People think if a little bit is good then a lot more is better," he said. "A patient can come back to the doctor saying 'I feel better,' regardless of the cause. They often say 'I can really • feel it working' . . . but it shouldn't work that way." Smith estimates that about a quar ter of the student population takes vitamin supplement pills. ."The bulk will take a one-a-day multi-vitamin capsule and a small percentage will take specific vitamins," he said. "Students especially look for that' competitive edge." "When you're over 65, you usually need vitamins because your caloric intake can be cut in half as your body and muscle mass becomes smaller," Smith said. "But for younger people, I neither encourage or discourage taking supplements. If they are not taken in overdose, they may be help ful." By CHRISTINE KILGORE Collegian Science Writer Too Lithe vision loss improper bone formation scurvy weak bones rickets failure to absorb calcium diarrhea dermatitis . muscle breakdown reproductive failure ing effect, Warwick said, adding that the heart rates of participants should reach ap proximately 140 beats per minute for the best results. Time magazine reported in June that an estimated 24 million Americans, 90% of them women, are dedicated to regular aerobic workouts in classes. Most expect only posi tive results. However, traditional high-im pact aerobics can be dangerous to both students and instructors. Time reported that a recent survey of 1200 students showed that 43% had suffered injuries, and that among 58 teachers, a startling 76 percent had been injured. Most aerobic injuries are muscle strains and aches predominantly in the shins and feet which will heal with rest, but increas ing numbers of back, shin, knee, calf, foot and ankle injuries have drawn attention to safety of studio floors, proper aerobics shoes, O.D. as great as deficiency positions during exercise and competency of in structors. Even the nature of the exercise itself is under scrutiny, since an aerobics exerciser lands with a force equal to three times her or his weight Concern about the risk of exercise-related injuries has caused the American College of Obstetricians and Gynecologists to call for less intense workouts. It also issued guidelines for the average exerciser: • Heart rate should not exceed 75% of the recommended maximum. • Classes should be no more frequent than every other day. • The aerobics portion should be limited to 30 minutes. • No more than four hops should be per formed in sequence on the same foot. The new aerobics technique, also called non-impact, or controlled aerobics, requires that one foot be kept on the floor at all times, Mary Adams (junior-nutritional science) said she took vitamin supplements until she read about the dangers of overdose. "I took vitamins for a long time, partly because my family always had," she said. "Then I read articles on megdoses and de cided not to." "I just gave a speech for a nutrition class on vitamin overdose people were surprised," Adams said. Student health habits follow society's general trends By ALEXANDER SOAST Collegian Science Writer Student health habits are reflecting trends within the rest of society by paying more attention to diet and excercise, said the University's assis tant director of the Office of Health Promotion and Education. Keyin Charles said "The aware ness is _greater (of the) need for excercise and eating correctly," he said. "Whether this manifests itself in better health behavior remains to be seen." "(Students) need to get excercise of an aerobic nature at least three times a week," he said. Excercises such as swimming, bicycling, run ning and even brisk walking are good, he said, adding that the activity needs to be steady and last for 20 to 25 minutes to strengthen the cardiovas cular system. "People need to eat foods from the four basic food groups," Charles said. The four food groups are milk and dairy products, fruits and vegetables, meat, and breads and cereals. "The average college student ( eats) a lot of fats and fast food," he added. Robin Bagby, an in-home coordina tor for the Penn State Nutrition Cen ter, said,"The hardest thing with students is dollars so they choose Staying healthy: It's more than just Last year, I met Bob and his roommate Steve while working out at a Nautilus club. We usually worked out the same time every day, and over the course of the year, we got to be pretty good friends. Bob was the most gorgeous thing I'd ever seen and he had a great body! Steve, on the other hand, was fairly good looking but , didn't make your head turn. After a while, I began to notice little habits of Bob's that made me wonder. First I noticed that except for working out at least two hours every day, he was incredibly lazy. He never got up earlier than 11:45, which was just in time for him to make it to his 12:05 class. Sure if he had been up studying till 4 a.m., I could understand. But no, he had spent the night just hanging around the apartment watching TV or out at the bars. I admit, he is a blast to party with, but that made only a limited impression on me and it soon wore off. On the contrary, Steve was usually up by 6:30 a.m., giving himself enough time to go for a quick jog, take a shower, make a good breakfast, and get to his 8:00 class. And speaking of breakfast, their eating habits were as different as night and day. It would make me queasy to watch Bob in action. Bob's breakfast/lunch consisted of a Pepsi and some Tastykakes from the Uni-Mart on the way to, class. What a way to shock your system first thing in the "morning." He justified this by claiming that he needed all the sugar and caffeine to stay awake in class. I usually met up with him after that class for lunch, and while I enjoyed the fresh veggies at the salad bar, Bob enjoyed the grease in his cheeseburger and french fries and got even more hyper from the sugar in his milkshake. I realize that men usually eat more than women, but this was ridiculous. Bob rarely cooked anything much for dinner, he was too lazy. Free delivery is the best thing that ever happened in his life. If he did happen to be too broke to order out, he'd sometimes venture so far as to throw some of those boil bags of turkey or beef in gravy on the stove, or maybe even open a can of Spaghetti-O's. Living away from the dorms myself, I understand the time it takes to cook a decent meal, but I also realize that it certainly isn't impossible. As long as you Warwick said, adding that increased upper body movement, combined with other tech niques can bring heart rates up to target rates just as in conventional aerobics. Instructors are also incorporating other disciplines such as• yoga, Tai Chi, ballet and jazz to create routines so safe that they can even be done barefoot. Other instructors are softening the strain of aerobic workouts by exercising in a swimming pool —a method called "hydroaerobics." Debbie Southard of State College Nautilus and Aerobics Plus said her club will be featuring a low impact class this month. "We hope that people who work out more than three to four times a week will be showing up for the low-impact class," Southard said. University students have the opportunity to not only learn both soft and hard aerobics, but also more about the disciplines of aerobic exercise in University aerobics courses. The fast food." She added that students the executive director of the Centre also often do not have enough time to County Unit of the American Cancer choose what's right for them. Society. Currently a trend is devel- In general, 15 percent of the popula- oping away from smoking and toward tion skips breakfast and eight percent the use of smokeless tobacco, she skips lunch, said Jane Peacock, a said. However, she added, "College graduate assistant at the nutrition students in the U.S. are not aware it is center. the hazard that it is." The average breakfast skipper is The national average for smokeless usually 18 to 24 years old, including tobacco use among college students is college students. "(Students) may be 12 percent, she said, adding that she inclined to skip breakfast or lunch," found it surprising that 22 percent and sometimes both, she added. Stu- more than one-fifth —of college dents often skip breakfast on week- males chew or snuff the tobacco. days and lunch on weekends, she "Smokeless tobacco is a different said, adding that the main reasons kind of health hazard all its own," she students skip meals are a lack of time said. "The oral cancer and other oral and as a means to control calories. problems (it causes) can be pretty Elaine Young, a University assis- ' bad." tant professor of nursing, said al- Along with the use of smokeless though students may not eat tobacco, the use of alcohol has risen properly, the number of students who among college students in recent smoke has decreased. years, Charles said. Alcohol use is "Student smoking is declining just measured according to the number of as is adult smoking just not as students using it once a month or rapidly," she said; adding that even more. though she did not have statistics on "By far, the drug of choice is alco the number of college students who hol," he said. "Alcohol is usually not smoke, "Statisics show that people considered a drug. (People) don't who aspire to higher education seem think what that means." to smoke less." Other drug use such as cocaine has Even the number of high school also been increasing while marijuana seniors who use cigarettes daily has use is decreasing, he added. A glam declined from 28.8 percent in 1976 to our is associated with cocaine, espe -21.2 percent in 1983, said Elaine Jurs, cially in the media, Charles said. Ilitirc 044- The Daily Collegian Thursday, Nov. 6, 1986 courses combine workouts with informative lectures about safety factors, the anatomy of the body and how exercise effects one's physical and mental health. "The courses are more popular than ever and more sections are being added every semester. The response in a university situa tion is good, especially if the instructor has made the students aware of all of the aspects of exercise, including injuries," Warwick said. "It is also very important that each class be comprised of the proper components . . . the warm-up, the aerobics section, the stretch, tone and strengthen section, and the cool-down," she added. • "Something that gets lost in fitness is that aerobics is the gateway to fitness for all other sports. You stretch, strengthen and train with aerobics,"she said. a three-hour workout plan out your grocery shopping a little, you can buy things that you can prepare relatively fast. But Bob's bad habits didn't end with his stomach. Even though he usually slept till lunch, he didn't really get much sleep, because he usually was up till day break, and he often pulled all-nighters trying to finish the papers he had put off or cramming for exams in classes that he was chapters behind in. Another thing that really made me worry about Bob's health was his fanaticism about exercise. He would seriously spend between two and three hours every day running and lifting weights, not even giving himself a single day of rest. At first I actually admired his devotion'to exercise, but then I realized that it was out of hand. It's like taking vitamins; too much of a good thing can be detrimental. When I asked Steve about Bob's other interests I found that he had none. He was addicted to exercise. I guess I assumed that since Steve was so involved in his academic career and other organizations, that Bob was too, especially since such activities look good on a resume. I began to wonder, with his limited interests, if Bob even had a real personality or was just a bulge of muscles. After a while I began to realize that I was not the only one who was unhappy with Bob: besides his beautiful physique, Bob was not happy with himself. He would often go through serious mood swings, but he denied that anything was wrong. I tried to tell him that being able to express your feelings freely is sometimes easier for some than others, but Iknow that it's definitely not healthy to keep your emotions inside all the time. Another one of the peeves I had was with his social life. Given, Bob did his share of bar-hopping, but he never strayed from the group of two or three guys that he partied with. He never really made an effort to make friends with people in his classes, or anywhere else for that matter. Being able to interact well with others in a variety of situations is an important quality that everyone needs to thrive in our society. Especially during this stage in our lives, a certain amount of socializing, "partying," or whatever you want to call it, is absolutely imper ative to your well-being. Once again though, too much or too little can be detrimental. As you've probably guessed, shortly thereafter, I officially told Bob to "take a hike" but what I really wanted to tell him was that I abhorred his entire being. I had always hoped that Steve's good habits would rub off on Bob, but no such luck. As with every "relationship" that fails, I learned a valuable lesson. The truly admirable, happy and healthy person has a good balance on all aspects of health: physical, men tal, emotional, spiritual, and social. As for me and Steve, well, he's coming to pick me up in an hour . . . Kelly Clark is a science writer for junior majoring in biology and a the Collegian. Video-testing • Taped evidence may help convict drunken drivers _ - cut down processing time for the officer on the street," Williams said. "It'll also give us the ability to play the tape back in court and show them the condition we saw the (defendant) in," Williams added. "A picture's worth a thousand words." McMullen said the proposal will be rated by PennDOT on a variety of factors, including population, high fatality rates and high DUI arrest rates. By JAMES A. STEWART Collegian Staff Writer A proposed new video-testing center for people suspected of driving under the influence will save Centre County police officers time and provide video evidence to aid the conviction of drunken drivers, said State College Police Chief Elwood G. Williams. _ . State College Municipal Council gave Williams and his staff permission Monday night to pursue a federal grant covering purchases of video equipment and operation costs for the first six months of the proposed program. If the program goes into effect, State College Bureau of Police Services will share equipment with county police departments, Williams said, adding that police departments in Patton and Ferguson townships were "supportive of the concept." l'' : i Sidewalk bicycle riders to face fine By MIKE LENIO Collegian Staff Writer provided that the rider yields the • Signs will soon be posted on College right of way to pedestrians, she said. Avenue and Allen Street warning Council member R. Thomas Berner bicycle riders to stay off the side- said the amendment was not intended walks or. face a fine. to change the existing ordinance, State College Municipal Council on which already forbade bicycle-riding Monday passed an amendment to an on downtown sidewalks, but to clailfy existing ordinance which prohibits it. The placing of signs will make the bikes on downtown sidewalks. The ordinance clearer to riders who may amendment will allow the borough to not be aware of it, he said. Also, while install signs between fletzel and Bur• the ordinance has been interpreted in rowes streets on College Avenue and the . past to include roller skates, between Foster and College avenues skateboards, and other . vehicles, the on Allen Street. The amendment also • ban on those vehicles will now be . bans roller skates and skateboards on more clearly specified, Berner the downtown sidewalks. added. Council member Ruth Lavin em- Geoffrey Brugler, chairman of the phasized that the ordinance will still Downtown Business Association, said affect only sidewalks in the downtown the DBA wrote a letter of complaint 2 slices of HI WAY PIZZA & 16 oz. soda 51.50 Award Winning Pizza at the best price! HI WAY PIZZA E. College Ave S. Garner St. Pennsylvania Department of .Transportation spokeswoman Lisa McMullen said Centre County became a possible site for a "central processing center," with videotaping facilities for booking DUI arrests, after the department was contacted by Centre County District Attorney Ray Gricar in February. Though no money was available then, Gricar's request was reconsidered when funds became available from the federal government in Sep tember, McMullen said. Gricar, who it working with Williams on the proposal, said all Centre County municipalities will be encouraged to take advantage of the service. After the first six months, a fee, tentatively set at $lOO, will be charged to each guilty defendant, Gricar said. "One of the biggest advantages is that it will business district. Riding on resi dential sidewalks will still be allowed, last month to the council after receiv ing a number of complaints from customers, including several who had been hit by bike-riders on the side walks. He added that since many stores downtown open directly onto the sidewalk, pedestrians emerging from the stores have no warning if a vehicle is approaching. "I have a strong feeling that people avoided coming downtown for that reason," Brugler said. The problem has been ongoing for several ye - ars, but complaints increased dramati cally last summer, he said. He added that bikes being walked on the sidewalks are not considered a problem, and that the residential areas might actually be good places to ride skateboards. The DBA is mostly concerned with removing this 2 nd Annual AXO. AEROB-A-THON November 9th 1-4 PM PAUL ROBESON CULTURAL CENTER SPONSORED BY LADY NAUTILUS REGISTER IN THE HUB NOVEMBER 5-7 SHAPE UP FOR CYSTIC FYBROSIS WIN PRIZES AND TROPHIES! 0,5, Pennsylvania has 21 DUI taping centers, Mc- Mullen said. The equipment and initial operating costs are estimated at between $lO,OOO and $BO,OOO, Wil liams said, "depending on how sophisticated we make it." He added that the equipment has not yet been chosen. The request must be presented to PennDOT by Nov. 15, Williams said. problem from the downtown area, he said. Council President John Dombroski said the amendment will make it easier for police to issue citations for violations of the ordinance. The mini mum fine for a violation will be $5, increasing to $lO if the fine is not paid within 98 hours. He added that meter enforcement officers will also be able to write citations under the amend ment. Wendy Becker, a borough resident, questioned whether the ordinance was necessary: She said it was an unfair set of rules to impose on chil dren. Dombroski answered that he has had to dodge moving vehicles on the sidewalks himself. Do you really want your resume to look • like- th is? The above copy was printed by a daisy-wheel printer—the kind of printer used by most personal computers. ld Or, wou o rather • i it i looked lke this •• The above copy was produced by a phototypesetter. 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