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Lewes, Delaware
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May 30, 2003     Cape Gazette
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May 30, 2003

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Tne benefits of Weight training for:women Many of the myths surrounding more muscle boosts metabolism. weight training can be attributed Increasing ones muscle strength to some of the female members in helps prevent many debilitating the gym. diseases or conditions associated I've heard a number of them with excess body fat and a seden- comment, "I exercise, but never , tary lifestyle as diabetes  dis, weight train" or "I don't want ease high blood pressure obesity bulging muscles like men." Many and stroke, Additionally weight women hold a common belief that training produces a valuable working out with weights will lead to an over-developed muscu- lature, and muscles aren't femi- nine. Some believe that muscles are only for jocks. Certain females feel that their workout routines are designed to lose weight and that weight training adds muscle and that muscle adds weight. This is both right and wrong. Some women think muscles are manly and unattractive to men. You have to understand that it is nearly impossible without taking steroids or devoting limitless ho in a gym for a woman to Ofkout and to get 'big". Al- though-muscle is hea,kier than fat, muscle metabolizes food faster and more efficiently, supports the joints, and gives the body frame a leaner, stronger, more capable ap- pearance. Yes, weight training builds mus- cle and muscle helps maintain a healthy body composition or ratio of lean body mass to fat tissue. Me is a metabo.!icly active tlssue; fat tissue is not. Because muscle requires energy to move and even to just exist, having byproduct - psychological strength. Physical strength im- proved self-confidence. Women involved in regular weight training will not walk like a man, talk like a man, grow facial hair, or develop massive muscle size. Men have a greater capacity for muscle growth due to much higher testosterone levels. Men al- so have increased muscle fiber size and a higher percentage of fast twitch fibers, which show the most amount of muscle growth in resistance training. Women can experience large gains in muscle strength without the same increas- es in muscle size. One look at a woman gymnast or dancer quickly dispels the myth those strength gains and size gains go in hand and hand. The average woman will not even come close to what we see in women's body building. These women follow those ex- tremely intense training regiments with advanced techniques for sev- eral years before achieving their desired results. Genetic potential, training volume and impeccable nutrition habits are also major fac- tors separating these women from the norm. Unfortunately, just as in men's body building, illegal growth-enhancing drugs are also found in female body building. Women who are completely sedentary, pregnant, injured, over the age of 55 or underthe care of a physician should consult with a doctor before engaging in any type of physical activity. Weight training could be dangerous for women in the advanced stages of osteoporosis. With medical clear- ance, women beginning weight training should enlist the help of a professional who can design a safe and effective program geared toward their training program moderately and increase the inten- sity gradually only when he foun- dation is set. Gains will come quickly for just about everyone. Physical change will take 6-8 weeks depending on the duration, volume, and frequently of work- outs. The fn'st step in getting into a weighting regiment is to rec- ognize its importance to quality of life. It should be considered an in- vestment in future health. Speci- ficity in training is a fundamental principle in any exercise program. I would train a women interested in running a marathon much dif- ferently than I would train a woman who simply wants her tri- ceps to look more defined in the dress she'll be wearing in a couple of months. It is never too late to begin Dave Kergaard Cape Region Athletes Of The Week CHRIS FOSTER This Penn State junior shattered the field last Sun- day at the Run for Danielle 5K race in Lewes running a sizzling time of 16.4)6. Foster proved that if you run that fast you gotta be somebody. Only 20 years old from Sav- erua Park, Md., Foster was a cross country standout for the Nittany Lions. In the spring he runs the three- kilometer steeplechase on the track. Foster's P.R. for the 3K, roughly the equiva- lent to the two-mile, is 9:20. TYLER WITMAN Tyler won his second indi- vidual state golf champi- onship May 28 at the Wilm- ington Country Club calmly sinking a five-foot putt on the final hole to ice medallist honors by a single stroke. Tyler cruises the halls of Cape Henlopen, and if you didn't know him well you wouldn't know him. He will graduate as Cape's most ac- complished golfer in history and is certainly one of those guys who might show up on the PGA tour. JEN CARTER The undisputed best third baseman in Delaware high school softball is coming alive from her position as cleanup hitter in Cape's po- tent lineup. Jen cracked a two-run, first inning home run May 27 down to Delmar leading her team to a 3-0 win over the 18-4 Wildcats. Cape advances to the state semifi- nals for the third year in a row where they will battle defending champion Car- avel. If the Vildngs continue to hit they will not be stopped. CAPE GAZETTE, Friday, May 30 - June 5, 2003. 105 People FITNESS F0R YOU training with resistance. Muscle strength declines with age. Regu- lar weight training had been demonstrated to dramatically im- prove muscle strength as well as balance, gait, and walking speeds for older adults. Regular weight training for women results in increased strength, improved muscle en- durance, weight control, joint sta- bility, bone strength, healthier ap- pearance, improved performance, stress reduction and increased self esteem. If that is not enough, almost everyone I work with cities the re- laxed feeling of satisfactions after a workout as the most valuable re- suit of his or her training. So, come on ladies, what are you waiting for? Dave Kergaard is a personal trainer at Gold's Gym in Re- hoboth Beach. He can be reached at 226-4653. BRAD SCHNEIDER A forgotten man on the Cape Henlopen golf team be- cause he plays behind medalist Tyler Witman, Brad was second on the Cape team with a two-day score of 167 to help the Vikings to a respectable fifth place finish in the state golf champi- onship at the Wilmington Country Club last Tuesday and Wednesday. Brad shot rounds of 82 and 85. He will attend Delaware Tech in the fall and major in turf man- agement. Continued from page 102 Cheryl Wiggins, who graduated from Cape in 1994 after being named Downstate Athlete of the Year by the Lower Delaware Gridiron Club, has earned a Ph.D in audiology from Louisville Uni- versity, Come holler at your dog, Cheryl! Another Cape success story! The posted position for Cape basketball coach is not attracting much action. Where have all the coaches gone? I asked my friend and legendary football coach George Glenn if he would take the head football job if I volunteered to help him. I put together a pro- posal suggesting that neither one of us had to teach more than one block per day. That way Cape would get two football coaches and two-thirds of a teacher for the cost of two full-time teachers. You see there is a price for recruit- ing talent; it's just that public schools don't operate in the free market economy. I know what you're thinking - that somewhere in that construction is a solution and let's start by removing Fred- man from the equation. Now you get one-third of a teacher and a football coach for the price of one teacher. That's a better deal but I don't think coach Glenn will come back without the Freddog because we're some of the only friends each of us has got left. Go on now, gift Special Olympics kicks off with bike prologue The Special Olympics Delaware Bike Prologue will be- gin at Fenwick Island State Park at 6 p.m., Wednesday, June 4, for the 17-mile ride to Rehoboth Beach. For those who may be in- terested in a shorter ride, a two- mile ride is also available. Those who opt for that ride should be at Tower Road by 6:45 p.m. to check in; the ride to Rehoboth Avenue will depart from Tower Road at 7:30 p.m. The registration fee for the bike prologue is $25 or $15 for those age 14 and under. Reg- istrations are available online at Riders are expected to arrive in Rehoboth Beach at 7:45 p.m., where ceremonies will start at the Bandstand with tunes from First State Force. Department of Cor- rection Officer William Queener will lead the cyclists with the Flame of Hope to the Sussex County ceremony, and Cpl. Adam Wright will carry the torch from the Bandstand to Troop 7, where it will remain overnight. The Law Enforcement Torch Run will begin the next morning, with the Flame of Hope arriving at the Olympic Village at the Uni- versity of Delaware in Newark at 5:15 p.m., June 6. Opening cere- monies for the Summer Games will be at 7:30 p.m. Admission to the Special Olympics Delaware Summer Games is free. For more informa- tion, call 302-831-4653.