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Mayor doesn't act on her statements fllfiiEiiiEEE I recently read a message from the mayor of Waterloo. 1 quote, "I am confr dent that Waterloo, with carefully planned growth, with citizen involvement in future planning and with an entrepre- neurial and pro-active local government, will be the leading-edge city of this province." The mayor makes these statements but she does not act on them. For one thing The snow in Canada can descend upon Leg work should still he included of us at almost any given time between course: October and April. Generally, however, 1. Leg extensions - with ski boots on sit at our skiing season is in full swing begin- tho edge of a table with knees right " ning in December. the edge. Raise and lower the leg Many skiers simply wait for the snow. slowly, switching and repeating at get their gear ready and away they go. least 20 times per leg. The use of The sole preparation is the time it takes weights would be far superior. to put on their snow suits and head for 2. Leg curls _ lie on your stomach on the the hills. These could be the same skiers table with your knees right at the edge. who wake up the morning after their first Lift your legs slowly until your feet run with aching shoulders and arms, sore touch your rear end. Again the use of wrists and forearms (from squeezing the weights would be superior. ski poles too tight), aching sides (from the 3, Wall sit - simply sit against a flat wall constant shifting and turning), sore pretending there is a chair to rest on. calves and thighs. Keep the back straight and hold 10 seconds. Now is the time for both alpine (down- For the upper body: hill) and nordic (cross-country, skiers to I. Pushups (try a variety by changing the get their bodies in motion and prepare direction of the fingers and the dis- muscles to help eliminate injuries such tance between your hands) as above and help develop muscle power For the midsection: to make their skiing more enjoyable. I. Sit-ups . to get the best effect put ski When doing this preparation, move- boots and skis on and lie down with ments should be followed which imitate knees bent. Keeping arms by your the same moves while skiing. Therefore sides exhale and curl up to your knees the warm-up exercises should include and inhale and return to start position. light, rhythmic movements involving the Repeat at least 25 times, beginning arms, shoulders, hips, knees and ankles. with 10 repetitions and building up. Arm circles, paling motions, knee bend. Muscular endurance, (working lower ing and ankle rotation are a few such intensity exercises at higher repetitions movements. Because of the endless vari- than muscular strength) should include ety of exercises which could be done, start all the major muscles used while skiing. at thetop of your head and imitate skiing Again there is an endless variety. Many skiers simply wait for the snow, get their gear ready and away they go. The sole preparation is the time it takes to put on their snow suits and head for the hills. These could be the same skiers who wake up the morning after their first run with aching shoulders and arms, sore wrists and forearms (from squeezing the ski poles too tight), aching sides (from the constant shifting and turning), sore calves and thighs. When doing this preparation, move- ments should be followed which imitate the same moves while skiing. Therefore the warm-up exercises should include light, rhythmic movements involving the arms, shoulders, hips, knees and ankles. Arm circles, poling motions, knee bend. ing and ankle rotation are a few such movements. Because of the endless vari. ety of exercises which could be done, start at thetop of your head and imitate skiing motions until you C1nish at the feet. When working to strengthen the mus- cles, rather than concetrating solely on the legs, which used to be the practice, make sure you include arms and stomach work. It has been proven that strong arms and stomach muscles help with the stability of the skier. feedback 'F b? T “i. ltr, . _ w a”! '_,'"' . . N J'_' a e ”9‘“ - _ j I F I ar; h . 31”,} a» N ‘ _ _ x 'I . r bt ' . 'C u, "_" irJu" w} t 't A» J, V "ey, ‘ . ‘ ‘ t, . . ‘ 'rig' . . 1lllllllllm _ t a., . t tg" . '1‘. Ir "No. I work in retail and already our lulu have gone up. Obviously, people at Christmas shopping." Cathy Lguber Kathy Hammond Kitchener Fitness Forum Fitness instructor The cardiovascular level needs to be much higher for nordic skiing due to the continuity of the sport, yet it is also a factor in alpine skiing. Rope skiing, stairclimbing (try two at a time or stepping side to side for added effect) and walking will enhance your cardiovascu- lar endurance. she forgets about the youth of this community. This city has grown consider- ably in the past few years but nothing has been done to increase the recreational facilities. We have waited four years or more to have the Waterloo Arena re- paired. Three arenas are not enough for a city of this size. Another problem is indoor pools. Just try and register your child for swimming. Moat families have to go elsewhere. It‘s great to have a new city hall and industrial growth but don't forget the needs of the community. Maybe it is time for a change. "Yes. I can't think about Christ- mas until there is snow on the ground. I procrastinate and buy my gins the week before._" anloo Rick Roth Waterloo Is It too early to start thlnklng about Christmas? Arthritis campaign hears goal September is Arthritis Month and I'm thrilled to report that the Kitchener-Wa- terloo Campaign has raised $101,400 towards its campaign goal of $105,000. Ninety cents of every dollar raised goes directly to the cause. This is made possible because moat of the work of The Arthritis Society is done by volunteers. I would like to sincerely thank the volunteers for the precious gift of their time; and the community, for its support. Without your help, The Arthritis Society Did you know that your Mu covering - your skin - in the [urged oegrusyoupo-.'itm_mue " 20qumfoot inmanndweigh between seven and 10 pounds. It in also quite Mug in its ability to protect up. For instance, when you touch some- thing sharp, or hot, it will trigger the reflex action to recoil. It strives to keep you at a normal temperature, so that when you overheat, it releases moisture to the surface to cool you through evaporation. A similar reflex tries to keep us warm, but this was dependent on our being covered with hair, which is an extension of the skin. In external face in expo-ed to light, heat, cold, humidity, dryneu, nbrnaion and bacteria. Ita internal face in in contact with an aquatic world, warm and deprived of light, where cells live like marine animals. It is auible, extensible and durable. Its durability is due to its several layers of cells being in a constant state of renewal. Despite its thiness, the skin effectively protects the whole structure against the unceasing variations of the environment. Not only will it heal itself when cut, but when subjected to abrasion or burn, it will protect itself by raising a blister, lifting the damaged skin with the protec- tive fluid that promotes the growth of new skin underneath. If the friction or pressure is continuous, it will thicken and harden in calluaes for local defence. The skin is protective in other ways as well. Being the dwelling place of count- less receptors, the body enters into communication with the environment in various ways for our well-being. And, even though we lost most of our hair through wearing clothes, this ani. mal reflex is still responsive, and when “Yes. I get lick of the re titive Christmas commercials. K', " vertising push takes awhy hom the real spirit of it." NAM m. ”In" MhMMt,ttm 1.. I“? . PM , Ken Morrison Kitchener $ietrffrer Follows you not “soon bumper" they came the hair (if any) to stand on end, thun trappina a layer of still air next to the akin for insulation from the cold. The akin even own hair as a rote tion hom itself. 1%: purpose of unLrarm hairs is to act like roller-bearings to prevent chartng where two skin surfaces rub together. (Mr. Fellows operates the Human Re source Development Institute, PO. Box 642, Cambridge, NIR 5W1, providing effectiveness training to business and industry.) Here, an extraordinary phenomenon takes place in the embryo, The brain causes part of itself, the optic nerve and retina, to move out to the surface of the forming skull, and here the part of the skin overlying the young retina under- goes a unique modification __ it becomes transparent and forms Cirst, the crystal. line lens, then the cornea. It viries in thickness according to its use. being thickest on the soles of the feet my! thinnest over the eyeballs. As the cornea guards the opening in the eye, it is extremely sensitive to any air- borne substance and automatically causes blinking and tears to flow, as much as required to keep it clear. Our sumnier tan is ariother protective device which blocks the tsun's rays from penetrating too deeply. As a perceptive organ, it allows us to sense texture, temperature and pressure. Through it, the blind can read and learn to function in many ways through their sense of touch. So this strange envelope in which we live is not the inert object that we're apt to take it for, but is constantly active in its protective function as well as being an essential link to our environment. would be unable to continue to train Rheumatologists, support Rheumatic Dis- ease Units, and continue its programs of patient care and research. Locally, plans are underway to establish a Rheumatic Disease Centre at St. Mary's Hospital. This Centre will provide needed service to 45,000 people in this region requiring regular medical attention for their disease. Also, the local Branch of The Arthritis Society provides informa- tion to the public and has a home service physiotherapy program available on doc- tor’s referral. Patients have a self-help group, and a hydrotherapy program is available at the Breithaupt pool. - "No. I want to 3110f before the crowd. hit the mtlla. hope to get most of it done this week." Ina, Lochead Campaign Chairman Waterloo, Ont. Sue Pellnr Waterloo