Wednesday, June 13, 2018 The Nugget Newspaper, Sisters, Oregon 23
Commentary...
Bull by Bull
By Judy Bull
Columnist
• At age 75 I feel like I’ve
finally come into my own:
My go-to place is wherever
I’m at. My kitchen win-
dow perfectly frames my
lawn … just enough lawn
for me and my 32-year-old
mower. I am one of the lazi-
est people I know. Luckily
I have enough OCD in me
to get everything done that
needs doing, including try-
ing to be better about letting
my old Bronco warm up. I
know I, myself, need more
of said warming up.
• Tr a v e l g u r u R i c k
Steves came to Bend the
summer of 2014 to sup-
port legalizing recreational
marijuana in Oregon. I got
a front-row seat because I
love all things Rick Steves,
and I was not disappointed.
I was taken with seeing
him in person. His voice
sounded much like it does
on TV, though his baggy
black pants were wrinkled
and his old loafers needed
polishing. I was not at all
surprised that I didn’t recog-
nize anyone in attendance. I
did notice
that most
everyone
l o o k e d
a b o u t
m y a g e ,
though.
• Now that marijuana
is legal, I have blabbed to
a few of my favorite peo-
ple that I’ve smoked MJ
for over 50 years ... most
Saturday nights. After the
initial shock, some wanted
to know how it makes me
feel: easily distracted, eas-
ily entertained, and eager
for the inevitable laugh-
ter. Truthfully, my life
would be better if I didn’t
feel a bit of guilt — even
yet.
• My neighbor Kiki and
I were trading frog sto-
ries last week. Who has
the most and who has the
loudest?
She does. On both
accounts. I cannot begin to
image the cacophony com-
ing off an irrigation pond
this time of year.
• Just as there are as
many ways to hardboil an
egg as there are people,
there are as many ways to
age as there are people.
Somehow it feels good to be
content with playing soli-
taire on a Saturday night.
A while back when the
power went out, I played
said solitaire by candlelight.
I mostly lost, but the wine
and leftover Valentine’s Day
candy made for a peaceful
evening of reminiscing —
whilst winning.
• During hard times, the
only problem with trying
to get perspective is it’s
imperative that I first know
where I am, which I most
likely don’t know and that’s
why I’m looking. Recently
when I was feeling espe-
cially blue, help came in the
form of homemade mac &
cheese and cookies hot out
of Mary Ann’s oven. Just
like that, my blues were
gone.
• When my 10-year-
old MacBook started get-
ting more confused (sic)
than ever, I treated myself
to a MacBook Air. Very
scary. Very silver. Very
nice. While I was on the
telephone with AppleCare
that first night, my phone
began dialing and redial-
ing over our conversation.
Almost too late, I realized
I’d unknowingly pushed my
“Help I’ve Fallen” button
… just before they sent out
the troops.
Fit For
Sisters
Andrew Loscutoff
Columnist
Training the
cardiovascular
system
Cardiovascular training is
the process of continuously
moving the body, elevating
the heart rate, oxygen/car-
bon dioxide (CO2) exchange
via increased breathing, and
mobilizing stored muscle
glycogen for fuel. It is
the system in our bodies
which allows for a consis-
tent effort without fatigu-
ing. Cardiovascular fitness
is integral to health and to
the full enjoyment of recre-
ational activities.
How does a person train
this system? While the heart
and lungs don’t distinguish
between different activities
in how they work, the mus-
cles do. Context is impor-
tant. If you want to ride a
bike better without fatigu-
ing, much of your time must
be spent riding a bike. This
conditions the muscles to
better utilize and exchange
oxygen and CO2.
The next consideration
is how much effort you are
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maintain a pace.
While these examples are
at the ends of the spectrum,
the spaces between are often
misapplied. The simplest
way to know if you are in
the aerobic zone is not with
fancy calculations, heart rate
monitors, or tests. The key
is listening to the body. The
talk test is a sure-fire way to
better understand. If you can
talk in complete sentences
without pause, you are going
too slow. If you can speak
3-5 words at a time without
pause for a breath, you are
right on track. If you need to
stop to keel over and gasp,
you are obviously pushing it
way too fast.
Ventilatory threshold is
another measure. This is
the point where breathing
becomes audible and deep.
At this threshold you are
effectively working the car-
diovascular system. Practice
noticing this point, and stick
to the pace.
Aim for 3 to 5 bouts of
cardiovascular training a
week for 150 to 300 total
minutes. Do something fun,
and enjoy knowing that
the benefits of heart and
vascular health are being
developed.
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putting out. There are two
common mistakes: not going
hard enough, and going way
too hard. Imagine going out
for a walk, every day, same
distance, same pace. This
walk will feel easy. Now
imagine that on this walk a
wild dog begins to chase you
and you must escape or be
eaten. Will you be prepared
to go faster?
Conversely, imagine this
walk begins with a sprint,
running like the dog is
chasing you from the get-
go. You will get tired very
quickly and cannot maintain
the pace. The dog catches
you.
In the first scenario, the
walker isn’t providing the
body enough cardiovascu-
lar pressure to increase the
fitness of this system. Only
once you begin to walk
faster, feeling your heart
begin to pump and breathing
begin to increase, will you
get a benefit.
In the second scenario,
the sprinter is neglecting
the notion that the cardio-
vascular system is trained
with a consistent submaxi-
mal level. You supersede the
body’s ability to exchange
the oxygen and CO 2 fast
enough and use anaerobic
(without O 2 ) energy dur-
ing your sprint. The system
will only allow for 2 to 5
minutes of work, then slow-
ing must occur for the body
to remove the byproducts
of exertion before you can
begin again. There is a fine
line here called the aerobic
threshold; any activity above
this is lowering the ability to
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