How t . Fourth in a series of articles on - nutrition for athletes by Skeena. _ Health Unit nutritionist Sonya _.. Kupka not measure fatness. _ Weight has become an obses- sion for miltions of Canadians. Athletes are no exception to this craze. Somehow the battle “of the bulge has turned into a war with the weights, For the sake ‘of health and performance, ‘athletes should stop worrying about weight and focus on fitness, _. How much fat can an athlete afford to carry before impairing their performance? That depends on the: sport, the level at which they're competing, and - their attitude. Some bady fat is necessary for: optimum health — ‘tao much can'slow a person down, Imagine participating in your: favourite sport carrying a 10-Ib weight. This would take more energy, A runner or gymnast will notice this quicker than a swimmer or a cyclist. Sometimes the benefits of .a° low body fat Ievel is not worth the sacrifices it requires. Health and happiness should never be sacrificed for leanness. Stepping on the scales does Many athletes may be overweight, but are not fat, The reverse is also true — a person can be underweight, but overfat, There are a number of ways to deter- Food for Fitness _ by Sonya Kupka “* Community Nutritionist mine if the body is fit or fat. The most simple — and least accurate — is the mirror test. This test involves running in place in-front of a mirror, If anything jiggles that shouldn’t (like stomach, thighs or arms) this may be a sign of being over: fat. The danger of this test is that it relies on self-judgment — which can be too harsh — andit — ‘does ‘not identify athletes who t are too thin... ; ' Underwater weighing and electrical impedence are two methods used. in sports laboratories, These methods re- quire very special equipment and aren’t appropriate for everyone, - Skin fold measurement is a more practical and still accurate | way to measure fatness. Calipers are used to pinch and measure the amount of fat at certain body sites. There are two cautions. First, the person taking the measurements must be trained to do so, and second, the method is best used to measure change, not as a one- \ o win the fat shot estimate of total body fat. Skin calipers will show a loss of body fat that the scales will not register, To lose body fat-athletes necd to eat less, exercise more or doa combination of both, The best approach is usually to eat less fat and exercise longer, more often, or harder. The time to decrease body fat is before the competitive season staris. Body fat can be reduced while training, but it must. be slow to prevent. muscle breakdown instead of fat. Teens. are still: growing and should be very careful about trying to lower their body fat. * The goal for most teens should be to stay at the same weight while allowing their height to catch up. : ’ Some sports — such as - the bulk. wrestling — require athletes to . weigh in prior to a competition. These athletes may try anything . to take off pounds overnight. Dehydrating the body to ‘‘make weight”’ is dangerous and defeating. There is rarely Terrace Standard, Wednesday, June 20, 1990 — Page B5 -Weohweordh aera June 17, 1980 a. _| DOLLAR DAYS FLYER CORRECTIONS | Page 9 — Wall Hooks fisted at $1.00 each should be $4.00 each and Wall Hooks listed at $4.00 each should be $1.00 war enough time to drink enough t make up for the. water’ los before the event, and ‘conse- | quently, performance ‘will: suf- - fer. The safest way to “make ween is to reduce body fat to |. each. ; coo a healthy minimum before the | Page 11 — Boys & Girls Sidewalk Bikes - large bike should big event. | 56 $78.00 and smaller bike $58.00 oo | We apologize for any inconvenience this may have caused. — Gaining weight sounds easy, but it can be difficult for the athlete-in-training. Most athletes want to get their weight in the form of muscle, The only safe way to gain muscle is to eat healthy, exercise and rest. SAM ORBIS These athletes’ should cat Hl fa wp} more of the healthy foods in jim “ their diets, especially car- bohydratess. Fibre is good for i the heart and bowels, but can be filling, Athletes feeling too full may need.to cut back a bit on ‘Some types of resistance exer-} cise must be a part of the weight} gain plan. Weight training is{ often effective, Just as important as healthy i eating and exercise is rest. Many thin people are fidgety. To gaingg weight these people must learn to relax and allow time for sleep § and recovery, — ms Remember: both decreasing § body fat and increasing muscle are hard work and take time. § Athletes are often so busy ex-§ ercising they don’t have time to eat well. Sound familliar? If so, read about Fast Foods fora Fitness. next week, . ae SCORE B Terrace Men’s Slo-pitch League Standings: Team SKB Molson Wreckers ‘Terrace Inn | ; Rudon.Rawdies _ Westpoint Bill's Plambing ‘Vic Froese Trucking Terrace Men's Soccer League Scores: . a ; .- + June12 oe ’ Skeena Hotel 2, North Coast Road Maintenanc Masonry Brickmen'o =~ : ae ‘June tg tee Skeena Hotel 8, N.T.C. Kickers 1 2 Lie _ Western Seaboard 4, North Coast Road Maintenance 1” o - Terrace Inn 7, Sinjur Sarr ' CORRECTION In this week's ‘K-Days’ flyer, the Moonrays light set sold on page 5 is not exactly as shown. Tho illustration of this boxed 120-volt set does not clearly in- dicate that this Is a hanging light sat. 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Are you looking for ways to earn a little extra cash? We are now looking to fill | routes throughout our. distribution area. _:. When you deliver the TERRACE SATNDARD there is no collecting just -. Straight delivery! Monday to Friday 00 am to 5:30 pm If you are interested in joining the delivery team please fill out the form below and return 7 it to our office. me ne ej _." PO'LIKE 70 BE A TERRACE STANDARD CARRIER NAME: _ ADDRESS: __- PHONE:_ _ PLEASE DROP OFF OR SEND TO: _ TERRACE STANDARD Attn: TERRY MILLER 4647 LAZELLE AVE., TERRACE, B.C. V6Q 188. | | | I I | 1- “| ! i i i l ! Lon ee a ERRACE STANDARD "SERVING THE TERRACE AREA i les tenes coe ee os seep