The Clackamas print., May 14, 2014, Page 4, Image 4

Busting misconceptions of exercise
Weekend sports rewind
Calories, but it's actually better in the misleading. Obesity is based on fat
long ru n to replenish nutrients to < percentage, not physical appearance.
A person whose weight exceeds
your muscles after you've used th em
According to Michelle Thomason, their age and height brackets' aver­
For somejphysical fitness is sec­
ond n ature.T hey hike for pleasure, a clinical exercise specialist with over ages may actually be fit or obese
they get u p early to go to the gym, 30 years o f industry experience, eat­ depending on body composition.
ing specific foods before and after a There , are antiquated Body Mass
they eat kale and foey d o p u sh -u p
Index tests that involve pinching the
hand-stands like the guy in m y w orkout can enhance it.
“W e recom m end eating sev­ fat on your stomach, b ut in today's
P.E. class. For the rest o f us, there
are few things less appealing than eral smaller meals, and specifically technology-driven world, there are
going on a jog or denying ourselves replacing nutrients after a workout, also several devices that measure
chocolate cate ,W hereveryou are .on for q^ample a protein, fast-digesting more exactly. In the CGG health and
this spectrUM;here aresom e things*; carbS and lots of Water? Thoriiason fitness class, a machine is used to not
you m ay n o t know that could help wrote in an e-mail to The Print. only measure your fat percentage, |
“Prior to the workout, we suggest a but also your hydration levels and
you reach your goals.
slower digesting carbohydrate (think your recom m ended caloric intake
based on your age, sex, and b o d y .
“N o pain, N o gain” is a dirty lie. steel cut oatmeal, for example) and
a protein such as eggs”/She,added: composition. It is important to know i
If you're pushing it so hard during “It is widely agreed upon that one that even if you look healthy, there
your workout that you're causing needs to consum e healthy food still njay be room for improvement.
yourself physical pain, you're prob­ post workout. It will aid the body's
It doesn't have to cost a lot o f
ably doing m ore harm than good. repairs and m ake the next workout
Joints andm uscles are n ot designed m ore effective.” For m ore in-depth, money.
diet tips, she recom m ended Seeing .-
to w ithstand'sudden maximums.
For those of us who use th e
The same goes for running. a dietitian or nutritionist
expense of gym mem berships as
A ccordiflg^to Paul Fiskum , a
Workout tim es are cumulative. an excuse to avoid exercise, there
Clackam te’lC o m m u n ity College
are a num ber of other options. For
health and fitness instructor, it i f *
For fat loss and muscle gain, sus­ instance, CCC's fitness center, a folly |
not recom m ended to increase your »
w alking/running intensity by more tained exercise of at least 30 m inutes stocked gym on campus, has open
hours between classes and is free to
than 5 percent each time. Doing is widely suggested. However, if your
too m uch too quickly can hinder end game is health maintenance, students. Fitness center employee
your progress by forcing you to slow, you can actually break up the tim e Sisto Pina said, “Anybody can com e
during the open hours, and even if
down, o fe v e n by causing injuries and still get the same effect “People
you may have to deal with for the need to be physically active m ost a teacher’s in here, if you com e in
every day, as we now say 'sitting is doing their class you just have fq
rest o f your life.
-
As far as strength training goes, the new smoking,'” Thom ason said. ask them.”
CQC also has a track«an<]a scenic
Fiskum suggests it’s not the same “However, serious exercise is recom­
for everyone. “[Strength training m ended four to five days a week. walking trail. Getting physical can
intensity] is more dependent on Some sourcessay three times, and a just m ean taking your dogon a walk
the individual,” Fiskum said. “If com m on medical recom m endation around the block, biking to the ATM,
it becomes easy to you, you can is 150 m inutes per week that can or planning activities that require
be broken u p as you wish. We also hidden exercises like going to the zoo
increaseyour weight.
Along with being m indful about now know that it is acceptable to or going out dancing; The key is to
intensity, stretchinghefore and after split the time, say 15 to 20 m inutes find something that works for you
your workout can help loosen up in the m orning and 15 to 20 in the and convince yourself that it's fun.
rigid muscles to prevent soreness evening.”
and aid in the repair process.
by LIZ GOMES
associate photo editor
by BIAKE THOMASON
sports editor
at h o in e ag ain st C lark o n
Friday, M ay 16.
TRACK A N D FIELD:
T h is
past
S a tu rd a y
SOFTBALL:
T h e reg u lar season finale w as th e S o u th e rn R eg io n
and
for th e C lackam as C ougars C h a m p i o n s h i p s
w as p o stp o n e d fro m F riday C lackam as, p e rfo rm e d well
to Sunday, a n d C lackam as i n th e ir last m eet b efo re th e
split th e ir d oubleheader with N W A A C C C h am p io n sh ip s.
M t. H o o d CC. T he top tw o
W O M EN :
te a m s b a ttle d again for th e
E liz a b e th V erizo n le d
I
second tim e in tw o weeks,
C
lackam
as w ith 32 p o in ts,
!
a n d th e resu lt w as th e sam e.
I
M t. H o o d co n tro lled th e first in clu d in g a first place fin-
ish in th e H e p tath lo n . T h e
I
g am e, h o ld in g C lac k am as
1
B to ju st one ru n w hile scor- w om en’s team also fin ish ed
first in th e 5 0 0 0 -m eter ru n , V
in g fiv e . ; ;
. '
?
C lackam as b o u n c e d back po le v au lt a n d jav elin throw . 1
in th e second gam e, w inning C lose b e h in d h e r Jm p o in ts |
w ere T iffan y R ich èso n w ith
I
7-2. C lackam as finishes in
I
second place in league w ith a 26 poin ts, D ’N ara Jones w ith
I
16-4 record, an d a 35-5 over- 25 p o in ts a n d Jordyn S éarle I
all record: T he team has the w ith 24 poin ts;
week off from gam es and will
1 prep are fo r th e N W AACC MEN:
1
I
C ham p io n sh ip s n ex t w eek- T h o m as S u th e rla n d a n d
e n d at D elta Park.
D illo n H o eck er tie d fo r first I
o n th e m en ’s team w ith 30 I
p o in ts each. Ju stin C o rn ejo
1
BASEBALL:
1
T h e C lackam as C ougars a n d Z a c h .R i a l w ere n o t
1
baseball team h ad to w ait a far b e h in d H o e c k e r a n d
I
couple extra days to play as S u th e rla n d in p o in ts; th e
b o th F riday’s an d S aturday’s tw o tie d fo r th ird o n th e
team w ith 26 p o in ts each.
gam es w ere p o stp o n e d to
S u th erla n d fin ish ed first in
S unday an d M onday. T he
C o u g ars d ro p p e d th e ir d o u ­ all th re e o f h is events: th e
b leh ead ers to M t. H o o d CC J M - m e te p d a s h , th e 200
a n d Lane CC. ¿On Sunday, -m ^ter d ash a n d a n c h o rin g
L ane sh u t o u t C lackam hs - thêMxlÔO relay. Rial, C ornejo
in a 5 -0 w in a n d n arro w ly an d Jake C leverley w ere also
a p a r t o f th e firs t p la c e
escaped th e se co n d gam e
4x100 relay sq u ad . H o eck er
w ith a 6-5 victory.
led a n o th e r first place relay
O n M onday, M t. H o o d
im proved th eif record, against s q u a d in th e 4x 4 0 0 w ith
C o d y B ritt, Justiri K och a n d
C lackam as to 5-1 w ith tw o
blowout victories: an 11-1 win Justin Sleutel. Clackam as also
_ap4 & I P - ! IVfo- Clackarpas to o k first in th e 4 0 0 -m eter
dasp,. pô le yaièufi. a n d 'fià fo -
has ju st one 'm atchup left o n
m er throw .
th e season, a do u b leh ead er
i
i
1
I
^ ™ £ a ^ e i 5 ; ^ n ^ 3 ^ r a workout.
t You don't have to look “fat” to
be obese.
It may seem counterproductive to
eat right after you've burned all those
Relying solely o n a scale to
determ ine your health is potentially
(Disclosures Michelle Thomason
is the mother o f The Print’s sports
editor.)
I
W a sh in g to n S tate U niversity E l vancouver
o/ì cj-edrAs or-
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___________