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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Sept. 19, 2018)
Wednesday, September 19, 2018 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Loscutoff Columnist What masters athletes can teach us Masters athletes are more common than ever. They’re people “of a certain age” who have chosen to direct their lifestyle around an activity they enjoy doing, allowing it to be a purposeful respite from the everyday rigors of life. Their events or activities give them a goal and target to train for. They learn the ins and outs of how their body functions and there is a lot of education in those years of experience. These lessons cross over to the everyday fitness or the needs of a nov- ice exerciser. Here are a few ways to apply sporting prin- ciples to everyday exercise. • Build a solid base: Every masters athlete has a base of years of activity, but this doesn’t disqualify a new exerciser. Know that taking time to establish good habits, form, and endurance will be essential to exercise longev- ity. A base fitness level is the fundamental body mechan- ics, endurance, and mobil- ity required to take on the activity. Perform a move- ment screen, learn some stretches, strengthen the core and postural muscles, do a fair amount of cardiovascu- lar training in a low-intensity zone. These base fundamen- tals give the platform for longtime training success. • Recovery is the key to progress: A masters ath- lete knows that when they push hard, perform an event, or build weeks of training they must recover. This is especially true for impact exercises like running, ski- ing, and tennis. Many older athletes deal with arthritis, tendon laxity, and decreased muscle mass. A proper space of recovery will address all these issues. Sleep well, eat a diet with Omega 3 fatty acids, take a light day, and ensure nutrition is high qual- ity. These will all give any- one a boost in recovery. • Injury prevention: As many masters athletes can attest, injury is likely unless there is a keen pre- ventative program in place. Common problem areas are hips, knees, and shoulders. Many of the injuries to these joints are attributed to a pre- ventable cause. Often, it is a progressive disorder from a lack of sound biomechanics, posture, or specific exercise form. These progressions often aren’t alarming until something gives way. Take some time to learn the movement of the sport or activity — or fundamentals of everyday mobility — to understand which exercises need to be incorporated as a preventative program. Start with under-utilized muscles — the rotator cuff, hip abduc- tors, middle back and core muscles. For more specifics, seek out a professional to assess and determine proper exercises. • Keep motivated: This is a big one, as many mas- ters athletes have years and years of experience showing up and doing the work. It’s a labor of love and they have stayed motivated over the long haul. How? Taking each day at a time, knowing that there will be feel-good days and feel-bad days; adjusting their activity to everyday life; and not stressing if an obsta- cle stands in their way. Often a masters athlete will take a vacation, knowing that their base and body’s resilience will not leave them mush when they return. They know that each training session will be variable, and crush- ing every workout leads to burnout. Each workout has a goal, and sometimes it’s just to be out enjoying what they love to do. Use these tips to fuel spe- cific sports, recreations, or day-to-day activity to estab- lish it as a lifestyle, not just an exercise program. Know that it’s a journey of a thou- sand miles, one step at a time. Everyone wants results and wants them now, but enjoy the process, slow down, and understand that longevity is the most important factor for any activity or exercise in a healthy life. 9 ODOT is busy in Sisters Country By Sue Stafford Correspondent The Oregon Department of Transportation has been busy in Sisters Country. Region 4 Manager Bob Townsend provided a run- down of highway projects to the Sisters City Council last week. The summer’s drainage project on Highway 20 from Suttle Lake to Santiam Pass is complete, with the installa- tion of new culverts to carry runoff under the road. The roadway paving and striping on Highway 20 from Pine Street in Sisters west to Jack Lake is completed. There is still some sign instal- lation and a multi-use path and signage to be completed, as well as a minor punch-list of work remaining. Work slated for this fall includes repair on Highway 242 (Old McKenzie Pass), above the eastern gate (see story on page 1). Townsend reported that the slash piles along Highway 242 will eventually be burned, but they have to sit for a year before they will burn well. The Forest Service will be doing the burning. Starting in early October 2018, imminent hazard trees adjacent to Highway 20 west of town will be removed. There will be flaggers on the highway during removal and drivers can expect up to 20-minute traffic delays. Due to funding made available by the Western Federal Lands Management Agency (which provided some of the funding for the Highway 20/Barclay round- about), road improvements will be made in 2019 from the Santiam Junction to Jack Lake. Construction costs are estimated to be $7.5 million. With a partnership of ODOT and Deschutes County, improvements to Highway 20 in Tumalo are being examined, where O.B. Riley Road and Cook Avenue intersect the highway. There will be an extensive public outreach process with open community meetings to gather feedback beginning this winter, not only from Tumalo locals, but county and statewide comments as well. There will be a pre- liminary engineering proj- ect to identify a preferred alternative to the current intersection. WE’RE NOT JUST TIRES! We do... Alignments, Brakes, Shocks, Struts, CV Joints, U Joints, Axle Shafts, Drivelines, & Tire Siping ...not only cars, but trailers, too! DAVIS TIRE 541-549-1026 Serving Sisters Since 1962 188 W. Sisters Park Dr. In Sisters Industrial Park across from SnoCap Mini Storage MEATS • CHEESES • EATERY • DRINKERY 110 S. SPRUCE ST. | 541-719-1186 OPEN EVERY DAY 9 AM TO 7 PM
