Health Fight fat with fitness. by Valorie Lennox The Review Want to lose a few pounds? Don’t count calories — grab your sneakers and count kilometres. That’s how Monty Holding han- dles his tendency to gain weight. A competitive swimmer until he gra- duated from the University of Oregon, the Panorama Leisure Centre’s recreation manager says he always had to watch the scales. “Even as a kid I was always a little bit pudgier than the rest of the kids. I was never what you’d call a very lean athlete,” Holding said. He still gets occasional teasing from fellow triathlon athletes about a little roll around his waist — until the race starts. Holding set the world record of nine hours, 33 minutes and eight seconds in the age 40 to 49 Master’s division of the Ironman Triathlon World Championship in Hawaii last October. He started running when he was 35, in an effort to lose the 50 pounds he had gained since finish- ing university. “T was about 35 when I decided that 210 pounds was too much for me and if I didn’t get something in order by the time I was 40, then I might not see 50,” Holding said. Although he was working in recreation management and teach- ing swimming, his own exercise program had lapsed. He began running — an exercise he initially disliked but felt would improve his fitness quickly. Still competitive, he entered races. His times improved and he Started regarding himself as an athlete again. Seeing himself as an athlete encouraged him to adopt a bal- anced diet. He has seen others who begin regular exercise pro- grams also improve their eating habits or stop smoking once they. began thinking of themselves as athletes. In two years the extra 50 pounds was gone and has not returned. “It’s a lifetime commitment. It’s a lifestyle decision you have to make,” Holding said. Frequency of exercise is the first lifestyle question Saanich Penin- sula Hospital nutritionist Marlyn Davis asks people who are referred to her for counseling. Although patients come for weight loss counselling because of problems with arthritis, high cho- lesterol, high blood pressure or diabetes, Davis said fitness is such an important part of weight man- agement that she asks about exer- cise before asking about food con- sumption. “T always recommend they take up some physical activity,” Davis said. She recommends walking 90 per cent of the time. For those unable to walk any distance because of back or joint problems, Davis suggests Swimming. Rowing machines can be used by people with limited ability to use their legs and an exercise bicycle or cycling provides fitness without putting stress on weight- bearing joints. Exercises can even be done in a chair, Davis said. “T tell some people to pick a path around their dining room table and walk around it for half- an-hour,” she added. Holding said his exercise pro- gram led to a world championship but feels the best reward of regular exercise is personal fitness and self-satisfaction. “It’s all equally important.” Improved fitness can be achieved by anyone through a moderate and regular exercise program, Holding said. He agrees with Davis that walk- ing 1s one of the best forms of exercise since most people can do it and it requires no special equip- ment. The best exercises are aerobic, brisk enough to slightly increase the heart rate, and done several times a week for a minimum of 30 minutes. Holding said opinions vary on the frequency and duration of exercise, but he feels 30 minutes five or more times per week is the best combination. Personally he took an hour every day to run while working full-time and completing his master’s deg- ree. The regular exercise gave him more energy to handle his busy schedule and more ability to deal with stress. “The most important reason for running was my mental health,” he said. He feels people who cannot find lime 10 exercise miss a chance to improve their lives. Davis said her clients are often skeptical about exercising — until they try it. Then they discover how much better they feel and lose weight although they make little change in their eating habits. “They become better burners,” said Davis, explaining that exer- cise increases the person’s metab- olism rate during exercise and for several hours following exercise, so more calories are utilized. Holding notes the federal gov- ernment’s Participaction cam- paign has increased the popularity of regular exercise. Roadside jog- gers, cyclists and walkers are all becoming more common. “Tt’s almost the in thing,” he said. a, your home J | water pass this test? 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Michael Garthwaite 656-7474 TheReview Wednesday, May 23, 1990 B2 A STEADY DIET of exercise is recommended by Panorama Leisure Centre manager Monty Holding, a world record holder in the master’s di lon. Holding also has a masters degree in physiology and recreation management. vision of the fronman Triath- — Church Services a "GRACE COMMUNITY CHURCH ST. MARY’S FR Reformed Church in Canada) IENDSHE BAPTIST Sunday Worship & Sunday School ANGLICAN CHURCH CHURCH 1:00 am, at Keating Elem, Scho} SAANICHTON 6843 Central Saanic 7820 Central Saanich Rd. “As for me and my house, we, wl oe Se wpe 9245 BT ecseeseseeee Sunday School | |rey. StephenSwift 652-9635] Joo cnc oly Communion 11:00 a.m......... Morning Worship } - ——— ican: = ae Saket S320 DefNsonam Evening Worship SAANICH PENINSULA 4:00 PTT. cevrsesssssnsssneee Evensong MID WEEK BIBLE STUDIES CHRISTADELPHIANS Rev. Murray Ames 652-3822 Pastors Ernie Kratofil Moose Hall 7925 E. Saanich Rd. : y and Rob Parker Memorial Meeting Church — _ 652-1611 HOME 652-4837 _ 479-8643 652-3606 Book’h Common Prayer. A Warm Welcome Awaits You At ep. ANGHIOUEAS Sati B The Elk Lake Baptist Chores apes (Mt. Newton & St. Stephen’s Rd.) ae Rev, LESLIE M. FUNK ee ae soe : SAS 5363 Patricia Bay Highway ithe Meg ee nD 10:00am. Sung Eucharist =— Victoria, B.C. V8Y 1S9 10:00 a.m. Wednesday Eucharist ST. ANDREW’S ANGLICAN CHURCH ~ TRUTH TABERNACLE Pentecostal Church 410345 Bowerbank, Sidney PEACE LUTHERAN CHURCH Sluggett Memorial FELLOWSHIP BAPTIST CHURCH 7008 W. Saanich Road Q:SO ANIM os .secesnesnncsconnnsnereer none Sunday School 10:50 A.M. «....resseseceereeceeneee Morning Worship 6:30 p.m... ...Evening Fellowship Pastor: DONALD W. REED 652-6168 652-3313 My, x? On ware Shady Creek Brentwood UNITED CHURCH 9:30 A.M.......00eseeses Family Worship & Sunday School at Shady Creek United Church 7180 E. Saanich Rd. 11:00 a.m............. Morning Worship & Sunday School at Brentwood Bay United Church 7162 W. Saanich Rd. Rev. Don Browne 652-2713 office PLEASE JOIN US IN WORSHIPPING THE LORD! UNITED CHURCH 9:30 a.m. — Sunday Services 10990 West Saanich, Deep Cove REV: HORI PRATT | 9686-3rd Street, Sidney : 2295 WEILER AVENUE 2:00 p.m Sundays WORSHIP AT : ae Bible salvation is preached i Sunday School............9: 8a.m., 9 a.m. & 11 a.m. Services Invites you to be in service with us Worship Service (Church School & Nursery 9 a.m.) Call Pastor Gabor Czinger 655-7029 Rev. David A. Carnahan Rev. Lorenzo Harrison_656-5322 Call for free home Bible studies 656-2721 655-4773 Jesus Christ, the same yesterday, today, and forever HOLY TRINITY Morning Worshif.............--.:2:-sss2se0sseseenseseonee 10:30'a.m. ANGLICAN CHURCH Ww Children's Church 11:00am W. Saanich and Mills Rd. UICID....sssnseessesesennnernnneess ....11:00 a.m. : Sunday Evening Semvice..............-.:---cecrenor=-+ 6:30 p.m. Sunday Services 8 a.m. and 10 a.m. NEW ys PASTOR LARRY GESSNER 474-2520 Sunday School 10 a.m. FELL LOW SATE 6-35 aal THE REV. DIL. MALINS - 656-3228 e225P iS alias Ron & Eunice Freeman welcome you to BETHEL BAPTIST CHURCH 4ih & Mi. Baker, Sidney 656-9957 2269 Mills Road SUNDAY. Sunday School forall Ages.........:ssresssss 9:45 am. O20 aint aoe Sunday schooll a Bible Studios a aa l0s0alim =. Family Worship Youth Programs - A ear Fellowship for the whole Family Pastor: Gerald W. Mell " Business 656-501 2 Residence 652-4065 WELCOME TO SAANICHTON BIBLE FELLOWSHIP OHN’S 2159 Mt. Newton Cross Rd. si. 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Stephen Pessah (652-7779) Sunday Mass .....-------- 12:30 p.m. ee eee ——S===— SIDNEY PENTECOSTAL SE PAULS ASSEMBLY UNITED CHURCH 40364 McDonald Park Rd. Sidney B.C. OF CANADA V8L3Z9 Pastor: David Hauser, 2410 Malaview 45 eat ssn reseeseseewcesmenrencrseness Sunday School Family Worship & Sunday School10:00 a.m. 11:00 a.m.. ... Morning Worship REV. DALE PERKINS 6200 P.IM......ssesssneenescnecenvereeees Evening Service 656-3213 psne ee >