Image provided by: University of Oregon Libraries; Eugene, OR
About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (July 7, 2021)
Wednesday, July 7, 2021 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Loscutoff Columnist Intensity builds muscle power Exercise has a distinct effect depending on how it9s applied. Effects are specific and pronounced. No body adapts the same to the same exercise. However, exer- cise can be modified toward the desired outcomes. This is the law of specific- ity referred to in exercise science. If such a law were to be thoughtfully applied to someone who is undergoing the muscular deterioration of age, there are some ways one might be able to cir- cumnavigate and improve. If you are undertaking long periods of low-key exercise, your body adapts to this. If you don9t apply force and speed to an aspect of your training, you will not main- tain these attributes Researchers applied this principle and a hypothesis that in eight weeks they might be able to measurably improve an elder9s muscular power. The training method they used was maximal power intervals on a sta- tionary bike 4 commonly thought of as HIIT (High Intensity Interval Training) or <sprinting.= They tested a few met- rics, including thigh mus- culature, maximal oxygen uptake, and functional tests like how fast the subject could do the sit-to-stand test and incline walk at 15-per- cent slope. They trained with bouts of four-second, all-out sprints with 30 seconds of recovery between. These sessions were only 15 min- utes in length. The period lasted for eight weeks. It9s reported that they increased their thigh thickness by 12 percent. Improvements to max power and O2 uptake were also revealed. The research proved that muscular power training is effective for any age. Think about the typi- cal cyclist. They train at an endurance jaunt for hours. They get very efficient, but hardly ever actually push into a higher level of power. This cyclist (or any recreational exerciser) is missing out on these key benefits. They would stand to make large improve- ments if they were to adopt some sprints into their training. 15 What does this look like? It9s not just pushing a little harder for a few seconds. It9s standing up, leaning in, and letting it fly. You have to push and power as hard as you can. Try doing several reps during a run or ride, and take plenty of rest between the segments. Five seconds, by one min- ute would be a great way to start. Try going for a normal bike ride, run, or gym ses- sion and add in a small bout of sprinting, powering, or higher-intensity efforts to keep muscles powerful. Check with a health profes- sional before making signif- icant changes to your exer- cise regimen. DAVIS TIRE Honoring Cloverdale firefighters... Our family can take care of your family of autos & trailers Brakes • Axles • Ball Joints • Suspension • Shocks • Struts TIRE INSTALLATION, ALIGNMENT, REPAIR, BALANCING, ROTATION Sisters Industrial Park 188 W. Sisters Park Dr. PHOTO PROVIDED Cloverdale Fire District hosted its awards ceremony last weekend. Among those honored were: John Downs, 15 years of service; Chief Thad Olsen (holding fire extinguisher for Rex Parks who could not make it) 25 years of service; Cory Stengel, 30 years of service; Matt Cyrus, 40 years of service; and Captain Jeremy Hall, Firefighter of the year. Other awards: Volunteer of the Year, Marcus Peck; EMT of the Year, Turner Stutzman; Rookie of the Year, Cameron Quistgard; and Resident Student of the Year, Trenton Mason. Summ er Cleaning! • Window & gutter cleaning, power washing • Residential & commercial screen cleaning/repair & glass restoration • Housekeeping & deep cleaning • Monthly, bi-monthly, move in/out Mendoza’s Cleaning Services LLC 541-610-5760 • Cesar FREE ESTIMATES! Serving Sisters Since 1962 541-549-1026