SHAPING IT

ISOMETRICS



Not all exercise programs involve schlepping down to the local health club or out to the track. Isometrics are simple but effective exercises that can be done just about anywhere. In isometrics, one set of muscles is tensed for a period of seconds directly in opposition to another set of muscles. A simple example of an isometric exercise is holding your arms out from your sides and pushing air with your palms. Without the help of equipment or vigorous motion, the muscles become active as the muscle cells fill with oxygen and blood. The effect is similar to that of weight lifting, although there is less strain and a more even balance of muscle work.

Isometrics are usually done as a series of simple exercises, each one performed a number of times. This may be a static push of an arm or a leg, the maintaining of a certain position (such as a push-up), an unusual stretch or an isolated movement. While isometrics concentrate first on isolated muscles and muscle groupings, the end goal is total body strengthening, alignment and control.

Isometrics have been praised because they are both holistic and gradual. You can choose certain exercises that will shape specific parts of your body, and you can increase the number of exercises you do as you go.

Check out the various exercise classes in Dallas to find out which ones offer isometric work, or look into the many do-it-yourself books. Two books that we found thorough and pleasantly easy to follow are Isometrics: The Short Cut to Fitness by James Hewitt and Isometric Exercises for Figure Improvement and Body Conditioning by Earl L. Wallis and Gene A. Logan.

THE LONGSTRETCH



You’re run-down from running errands, running on empty, getting the runaround. You need a break. You need to break loose. Have you considered running?

Okay, okay. Chances are that either you’re already a runner (or a jogger or a brisk walker), or you’ve decided that running is for those ignorant souls who have yet to discover the more rewarding sport of sloth. But all those nylon- and cotton-clad zealots who fly past your house at 84 mph aren’t doing it for nothing.

They’re doing it because running is one of the easiest (not to mention cheapest) ways to shake off pounds, firm the figure and strengthen the ol’ cardiovascular functions. Aside from the long-range physical benefits, running can be relaxing, meditative-some even say transcendental. Most just say fun.

We think that running at the following jogging hot spots also has social merit: You never know who you’ll run into.

Bachman Lake, Northwest Highway and Lemmon; 3.8 miles. This is one of our favorite places to run, especially on a sunny Sunday when it seems that all of Dallas is out and about. Remember to dodge the roller skaters and the low-flying planes landing at Love Field.

Highland Park. Get out your fancy running togs and don’t tell the natives we sent you. Highland Park has a way of making you forget the noise and congestion of the major thoroughfares that surround it – it’s all big dogs, beautiful homes and blissful quiet. Wide sidewalks, shady sidestreets and honest-to-God hills make HP a jogger’s paradise.

Turtle Creek, Turtle Creek Boulevard and surrounding streets. Thick foliage, swanky high-rises and winding streets lend Turtle Creek the best aspects of town and country. Take a break at Lee Park, then sprint up to Lakeside Drive. Watch out for speeding Mercedeses.

The Village, between Lovers Lane, Northwest Highway, Greenville Avenue and Skillman. The Village, of course, is Dallas’ expansive apartment community brimming with athletic young singles. They’re out in full force between 5 and 7 p.m., gliding along the several miles of wide sidewalk that girds these Apollonian fields of tan and Tab. The area is attractive, with hills and valleys eager to break up the run; and Villagers are always eager to recruit new members, if you know what we mean.

White Rock Lake, 8300 Garland Road; 9.8 miles. The nearly 10-mile stretch of running path encircles the lake, affording incredible views of sailboats, picnickers, sunbathers and mansions. This is the runners’ runner’s course – it’s long, shady and wide-open.

DANCE FEVER



With all the hoopla about aerobic dancing and Jazzercise, it’s easy to forget the fitness value-not to mention the aesthetic value -of conventional dance classes. Although jazz, tap and ballet won’t give you quite as intense a workout as the Boston Marathon, they can shape, tone and strengthen. Better still, dance -more than any other fitness regimen – teaches posture, style and alignment, vital finishing touches for any physical self-improvement plan.

But perhaps you can’t dance. So what? The following studios offer beginning classes for amateurs of all ages. Anyone – male or female -is welcome, and you can set your own pace. Aside from jazz and ballet, many of these studios also offer tap and modern-even aerobics and Jazzercise. Some programs require a several-month financial commitment, but many have month-long sessions for a set fee, usually $6 per class once a week or $5 per class twice a week. Times, prices and programs vary and frequently change, so call to find out what’s best for you. The exercise is for real, but the atmosphere is sheer fun.

Arabesque Studio of Dance, 176 Spring Creek Village, Richardson. 241-1881.

Buster Cooper School of Dance, 136 Preston Valley Shopping Center. 387-8694.

Dallas Gymnastic Center, 2605 North-haven. 243-8540.

The Dance Connection, 8220 West-chester. 691-0826.

Dancers Unlimited, 1924 1/2 Main. 742-7821.

Denise Brown Dance School, 8061 Walnut Hill, Suite 910. 368-5250.

Kirby Dance Center, 5444 E. Mockingbird. 247-9099.

Natalie School of Dance, 8012 Umph-ress. 391-2509.

Toby’s School of Dance, 401 Lake Ridge Village, 341-2819; and 224 Campbell Road Village, Richardson, 235-0514.

Also: SMU and most of the community colleges offer adult introductory dance classes, for both men and women, which are usually taught in the evenings once or twice each week. Call the college nearest you for more information.

THE AEH

ROBIC

ANSWER

It sits on 23 acres of prime North Dallas real estate and stands as the grand cathedral of fitness. Presided over by the High Priest of Health, Dr. Kenneth Cooper, and utilized by some 2,300 eager members, the Aerobics Activity Center is a health club of Texas proportions. And it is one of the finest in the world.

The Aerobics Center’s exercise offerings are thorough, if not unusual: two running tracks (indoor and out), four tennis courts, four racquetball courts, a wide variety of weight equipment, stationary bicycles, treadmills, an outdoor pool, indoor basketball courts, several miles of running paths on the well-groomed grounds and, of course, aerobics classes.

The center’s strength and uniqueness lie in the personal attention given to members and the dedication to overall health. New members are assigned a program director who assists each of them in planning a personal fitness regimen and helps them stick to it. Novices older than 30 are required to take a treadmill test before beginning any exercise. The test is an accurate gauge of oxygen intake, which is the standard measure of fitness. New members with potential heart weaknesses are enrolled in a 12-week cardiac rehabilitation program, which involves carefully regulated stamina-building exercises. Afterward, they proceed into regular exercise programs while under the supervision of a member of the center’s large, well-trained staff.

The Aerobics Center doesn’t offer so-called “aerobic dancing.” Instead, Cooper’s staff places its faith in more conventional exercises, which the staff believes increase both the heart rate and oxygen intake more effectively. The word “aerobics,” after all, comes from the Greek word for air, and Cooper is the man who introduced aerobics to the world.

The Aerobics Activity Center, 12202 Preston. 233-4832.

HEALTH CLUBBING



Although it was once the secret enclave of the hypermotivated, during the Seventies the health club -not the country club – became Shangri-La to those vigorous nuts who started the whole fitness fad. But fitness, it turns out, is no longer a fad. Those nuts are him and her and us, and the health club feels more like home every day. Without a doubt, Dallas’ many excellent health facilities offer both athletes and nonathletes the best chance ever to shape up, shape out or just plain get physical. But choosing from the myriad clubs is intimidating. Which one is right for you? The only way to find out is to ask questions and make the rounds. Some things to look for:

Price. Joining a health club in Dallas will cost you from several hundred dollars to several thousand dollars per year, but what you get isn’t always proportional to what you pay. Consider price only after a thorough scanning of a club’s facilities, staff, programs and overall appeal. Some of the best clubs in town cost less than some of the most exclusive. Be wary of clubs that ask for more than a one-year financial commitment. A trial membership will give you a risk-free sampling of a chosen club’s offerings.

Facilities and equipment. This is why you’re here, remember? While a yummy yogurt bar and a charming aerobics instructor can’t hurt, a health club without the facilities you need can’t help. If you’re planning to swim, make sure that there’s an Olympic-size pool and that getting a lane isn’t a matter of a 30-minute wait. If you’re into running, ask about the surface of the track (probably a rubber/foam compound) and try it out. Take a look at the handball/racquetball courts, and note the number of courts and the reservation procedure. Can you grab a court any time, or do you have to sign up days in advance? Keep in mind that although you may not be interested in all of the sports and equipment offered, one enthusiasm might lead to another. A club with a lot of options is preferable.

As for weight equipment, don’t be overwhelmed by the numerous possibilities. Aside from the traditional free weights, Nautilus, Universal, Keiser Cam II, Hy-drogym and Paramont Uniflex systems are all capable of working almost any muscle you want worked. Different club owners may tout the virtues of different equipment, but most clubs provide a variety. The important concern for you should be which equipment feels best. For example, many women prefer the pneumatic Cam II machines because the “weight” is actually air pressure, which is controlled by a dial. The physical effect is the same, but without all those clunking weights.

Service. Find out who manages the club, the number of staff members available and what qualifications they have. Any good health club will demonstrate the equipment and put together a tailor-made program for you. Some clubs offer private and group lessons, special dance and exercise programs and inner-club competitions. The degree of friendliness and cooperation you receive when you walk in the door is a good indication of the personal attention you’ll receive as a member.

Finally, check the club’s hours, the size of its crowds and any special fees (parking fees, court fees, massage fees). Also, ask about crossover memberships between other local and national affiliates of the same club.