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Wednesday, November 1, 2017 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters
Andrew Luscutoff
Columnist
Exercising
in the fall
Fall.
The weather is cool in
the morning and pleasantly
warm in the afternoon. The
dirt on the trails has seen
some moisture, and the
mountains have donned
their white cloaks. The
leaves are brilliant colors of
red, orange, and yellow. It’s
a beautiful time to get some
outdoor exercise; here are
some tips to get the most out
of fall activity.
Brace for the chill with
light layers:
A layering sys-
tem is essential for fall.
Lightweight layers breathe
better than thick and dense
fabrics, they move more
freely, and they are easily
removable when the sun
warms up. Stick to some-
thing that is light-to-mid-
weight for an under-layer.
An insulated vest is an
irreplaceable piece of gear.
A lightweight vest with
moderate insulation will be
perfect when setting out to
the trail or road when the
temps still hover in the 30s.
Over the top of it all a wind-
breaker will cut the chill and
allow the body to hold onto
some warmth and perhaps
offer water resistance if the
skies open.
Warm up adequately:
A longer warm-up is
required for activity in cool
conditions. The body per-
forms better when connec-
tive tissue and joints have
an opportunity to move and
increase blood flow. In the
fall, cool temperatures make
increasing your blood flow
and body heat more impor-
tant; you cannot bounce out
the door like in the hot sum-
mer months. If the option
is available, warm-up with
warm layers over the work-
out clothes. Another option
is to perform the warm-up
in a warm place, such as at
home or in the gym, then go
outside.
Jumping jacks, body-
weight squats, and sta-
tionary lunges would be a
good circuit one can do in
the warmth of home before
getting out on a run. Often
the shock of the cold tight-
ens muscles and causes
undesirable form. This
can lead to injury risk and
slower, more dreadful peri-
ods beginning an exercise
session.
Fall is synonymous for
cold and flu symptoms.
Don’t be a victim; follow
some key nutritional
strategies and immunity
can be improved.
Hydrate:
Something that’s over-
looked this time of year is
proper hydration during
exercise. Often someone
doesn’t recognize thirst
because of the cool weather.
Hydration needs to be con-
sidered because every breath
you make is discharging
water vapor (which is why
in the cold breath is visible).
Multiplied by hundreds of
breaths, breathing adds up
to a large fluid loss. Aim to
get 16 oz. per hour of mod-
erate exercise.
Boost the immune
system:
Fall is synonymous for
cold and flu symptoms.
Don’t be a victim; follow
some key nutritional strate-
gies and immunity can be
improved. Warm soups,
stews, and curries provide
a great base for packing in
immune boosting nutrients.
A curry powder contains
a variety of ingredients,
which improve immune
function: turmeric, ginger,
and cumin. These are also
anti-inflammatory. Garlic is
also supportive for a healthy
immune system. Even
broths, because of their col-
lagen, are suspected to have
an immune strengthening
ability.
Try to stay motivated:
If outdoor activities are
less desirable because of
the cold temps, look for
cross-training opportunities.
Doing something different
provides a way for the body
to remain dynamic, without
developing overuse injury
or overdeveloping one area.
Running is great for cyclists,
and swimming great for run-
ners. For anyone, focusing
on building strength with
weight training will also
benefit. Whatever the activ-
ity; be engaged, take the
new activity as a fun way to
shake things up, and let go
of performance-minded pur-
suits. Likely, the new activ-
ity will make you feel like a
beginner again.
Teen dead
after police
pursuit ends
in shooting
GRANDE RONDE (AP) —
Authorities in western Oregon
say a 17-year-old boy sus-
pected in an armed carjacking
died when police attempted to
take him into custody Saturday
morning.
Oregon State Police in a
news release say shots were
fired but didn’t elaborate.
No officers were injured in
what police called an officer-
involved shooting.
Officials say they received
a report at about 4 a.m.
Saturday of an armed carjacker
who stole a black 2015 Toyota
Corolla from a grocery store
parking lot in Salem.
Officials say Polk County
deputies spotted the vehicle
and a pursuit ensued that
ended in Grande Ronde, about
30 miles west of the reported
carjacking.
Authorities say police
attempted to take the juvenile
from Silverton into custody,
but shots were fired and the
juvenile died at the scene.
Investigators say they
recovered a weapon.
Raise a Paw for Furry Friends!
Pet Photos
with Santa
Saturday, Dec. 2, 11am to 2 pm
Furry Friends Foundation, 501(c)(3), needs
your support to feed Sisters-area pets
this holiday! The pet-food is distributed
in conjunction with the Sisters Kiwanis
and Sisters-Camp Sherman
Mark
RFPD’s Spirit of Giving
r
your calendar fo
programs to help Sisters-
otos with
h
P
t
e
P
l
a
u
n
n
a
the
area families. Please
r 2,
e
b
m
e
c
e
D
y,
a
mail your check to Furry
Santa, Saturd
y
th
a
K
t
a
.
.m
2 p
Friends Foundation,
from 11 a.m. to
y
a
lid
o
H
P.O. Box 1175,
(& friends)
Deggendorfer’s
Sisters, OR 97759 or
ters Art Works,
Open House, Sis
make your tax deductible
204 W. Adams.
donation online at
www.FurryFriendsFoundation.org