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FITNESS
Retest yourself after three or four weeks
of a fitness program to see your progress.
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1-MILE TEST
Find a school track (4
laps is a mile) or a level trail where a
mile is marked out. Walk, jog, or run
the mile as quickly as you safely can.
If you need to, rest along the way. Use
a stopwatch to record your time.
WHATSTESTED
The 1-mile test
will give you an indication of your
overall cardiovascular fitness.
RATEYOURSELF
Can’t finish 1 mile Slow going
25-35 min. Fair to middling
15-24 min. Where you want to be
12 min. or less You’re fast!
TO IMPROVE
H itthe machines that
bolster your cardiovascular fitness.
Treadmills and elliptical machines
are particularly helpful. Or simply
schedule two or three more walk/
jogs in the park each week.
SINGLE-LEG BALANCE
Begin in a clear, flat area
free of anything that could hurt you if
you fall. Stand with your feet about
shoulder width apart. Lift one leg,
knee bent, in front of you for as long as
possible, up to 3 minutes. Repeat with
the other leg and record your times.
WHATSTESTED
In addition to
balance, which is an essential skill of
its own, this tests leg and core strength.
RATEYOURSELF
Unable to begin Wobbly
lm in. OK, but can be better
2 min. In the good zone
3+ min. You’re floating now
TOIM PROVE
Balance boards
can help boost your stability and
strengthen core muscles. And spend
more time on one foot while talking
on the phone or other similar activities.
BRANCHING OUT
bu Couldn’t Do
Want to boost your fitness in new and exciting ways?
Instructors in the following three fields are seeing a
surge in 40-, 50-, and even 6o-somethings who are
taking up these once-daunting sports for the first
time. Maybe one of them is for you too.
®
SURFING
Benefits:
You get an excellent cardio workout
and tremendous stress reduction, says Richard
Schmidt, owner of Richard Schmidt Surf
School in Santa Cruz
Overcoming mental hurdles:
Surfing isn’t
about 20-foot,
H aw aii Five -o
waves. Start on
waves that are only about waist high and
mushy, where the crest crumbles and rolls
onto shore, not the ones that snap on the sand.
Wear a wet suit for warmth and buoyancy.
Tip for a sm ooth start
Along with smaller
waves, opt for a bigger board. ‘Learn on what's
called a longboard, which is about 9 to 10 feet
long. It's easier to balance on," says Schmidt.
Where to find it:
Consider a surfing-theme
vacation for agreat introduction. Otherwise
rent a board and wet suit while you try out the
sport Check the Yellow Pages for schools.
ROCK CLIMBING
Benefits:
While ascending to new heights,you
build superstrong muscles as you improve
balance, says Alexander Smirnoff, a climbing
instructor for the Southern California
Mountaineers Association.
Overcom ing mental hurdles:
Forget about
scrambling up sheer rock faces with no safety
net;you don’t even need a rope. If youVefit
enough to walk a few miles,you're ready to
start rock clambering. Hiking through rocky
areas with medium-size boulders is an
excellent way to begin, Smirnoff suggests.
Tip for a sm ooth start
Concentrate on your
legs, using your arms only for balance.
Where to find it
Ready for real rock
climbing? Look for an entry-level weekend
course. Ask at an outdoor specialty store for
course recommendations
MARTIAL ARTS
Benefits:
With so many disciplines, martial
arts match many goals. If you're lookingfor
strength and balance, Tai Chi is beneficial. If
you want to build power and endurance, look
to types such as karate or akido, says Kathy
Hopwood, co-owner of SafeSkills martial arts
school in Durham, North Carolina
Overcoming mental hurdles:
Don’t rely on
television for your perception of martial arts.
You won’t be breaking blocks of ice.
Tip for a sm ooth start
Shoot for a twice-
weekly class. Too much too soon can lead to
sore muscles and injuries. Be patient.
Where to find it:
"Observe a few classes and
see how the instructors treat the lowest-level
students, especially the children," Hopwood
advises. Get a sense of the atmosphere of the
school and the respect it shows its students.
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JUNE2008 BETTER HOMES AND GARDENS
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