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The Clarington/Courticc Independent, Bowmanville, Saturday, February 14, 1998 Paste 5 LIFESTYLE TIPS Strength training for older adults CFLRI: The Researchers in Active Living Older people can maximize their quality of life by keeping fit and mobile through physical activity. Although individuals lend to lose muscle mass and strength with age, research suggests that even very old individuals can increase their strength. Strength improves mobility, lowers the risk of falls and hip fractures, and expands a person's capacity for accomplishing everyday tasks independently. In a review of the research on the subject, Dr. Anthony Vandcrvoort of the University of Western Ontario found that most investigators report increases in strength after resistance training in older subjects. Studies involving low-intensity training in older adults report strength increases under 20%. In comparison. comparison. high-intensity training (with higher weights') results in increases of up to 2.25 times the ability to lift a maximal weight. In general. 12 weeks of high- intensity resistance training are sufficient to produce a large increase in strength. A return to a sedentary lifestyle leads to rapid and significant declines in strength, however. In addition to increasing strength, high-intensity resistance training in older adults improves endurance--the ability to perform a number of contractions or to hold a single contraction. In one study, subjects increased their ability to lift their initial maximal weight from one repetition to 7 to 19 repetitions. This could mean improved ability in activities that require muscular endurance, such as carrying a heavy object, rather than muscular strength, such as lifting objects whose weight is' at the limit of one's ability. We preach the benefits of physical activity... YOU experience them. .Sharing a Healthier Pulure' M _ with fwrnafvnfon, tZj tenons® , OT J(npf by Telma R. Grant r.p.t. Plantar Fasciitis QUESTION: Telma, I have been told, that I have plan-, tar fasciitis and that orthotics can help. What is your experience experience with this? Plantar fasciitis is a painful inflammatory condition involving the plantar fascia of the foot. The plantar fascia is a thick sheet of ligament in the sole of the foot. It goes from the heel and along the arch of the .foot to insert onto the metatarsals, which are the toes. Every time we walk, we take weight on the plantar fascia, which transmits the weight from the heel to the forefoot. forefoot. When this tissue becomes inflammed it can be very painful. It hurts with every step. The pain is in the sole of the foot, on or around the bottom of the heel. Typically, the pain is worse in the morning with the first steps of the day and when starting more strenuous activity. If left untreated, it can progress to become a heel spur, which means inflammation and bony growth of the heel itself. There are a number of predisposing factors that can contribute to plantar tïlojp . -- fasciitis. These include flat, pronated feet, highly arched and rigid feet, ■overuse of the' feet ■ and even ! poorly fitting shoes. Plantar fasciitis is one condition where orthot- ics can be extremely helpful. Custom made orthotics redistribute the weight in the foot to help arrest the inflammation of the plantar fascia. Physiotherapy is aimed at correcting the biomechanical causes that contributed to plantar plantar fasciitis itself. Plantar fasciitis is a painful inflammatory condition involving the springboard of the foot. The key to managing it, is to stop inflammation as soon as possible. This is very difficult because every step you take can potentially reinflame reinflame the plantar fascia. fascia. An orthotic can be very helpful in management management of this problem and can allow one to treat the underlying causes much more quickly. Grant Physiotherapy is located at: 214 King St. E., Bowmanville (905) 623-2783 PUTTING PEOPLE IN MOTION Older adults can participate in a strength training program if they don't have unstable" cardiovascular cardiovascular disease, other unstable chronic conditions such as uncontrolled uncontrolled diabetes, a recent bone or joint injury, cognitive impairment and any condition that prevents strong muscular contractions. To be safe, have your physician give you a check-up. Here are some tips for starting a program: • For each muscle group you choose to strengthen, do more than one set of eight repetitions at 70% to 80% of the maximum weight you can lift one time and not more than once per training session. Don't worry if you take several weeks to reach this target. • Allow at least 48 hours between sessions for a particular particular muscle group to adapt and recover. Strength training makes it easier for most older adults to perform daily physical activities and stay healthy. The results of high- intensity resistance training clearly indicate that we should never accept aging as an unalterable unalterable process of decline and loss. Atom Select Eagles Win W Title in Brighton Tourney On February 7 and 8, the Clarington Atom Select Eagles travelled to Brighton to compete in their annual O.M.H.A. Tournament. The boys, playing two players shy, Trevor Richtlcr (Hand), and Scan Norlham (Flu), had their work cut out for them. The team came out flying flying in the first game against the squad from Oak Ridges. With goals by Jeff Mutimcr (2), Erie Gray, Alex Andringa and Bryan Grigg. Assists went to Alex Andringa, Bryan Dewhirst, Jeff Mutimcr and Corel Baird with the Eagles winning 5-0. The second game, which look place on Sunday morning, pitted the Eagles against the home club Brighton Braves. The Eagles again were pumped for this game and quickly jumped out to a 4-0 lead. Matt Capuecitti opened the scoring on a setup from Gord Baird. Cory Clarinqton Optimists Travel to Cambridge This article is provided by the Canadian Fitness and Lifestyle Research Institute in collaboration with ParticipACTION. The Clarington Girls' Optimists travelled to Cambridge for January 24 and 25th. On January 24th they took on Kincardin. Our girls came out victorious winning 3-0. Awesome defence by Leah, Suzanne, Taryn, helped strong forwards Carol-Annc Newcastle Novices End On Winning Note The Newcastle Novice Rep team finished regular league games on a winning winning note. January 31, Newcastle hosted Manvers and won the match 3-1. Ryan Nicholson scored he first goal, unassisted. Kyle Whealy added two more goals with assists going to Ryan (2), Lcannc Garisto (1) and Kelly Palmateer (1) . Prior to this game Newcastle hosted the Eagles Select team winning winning the game 5-1. Going into playoffs, Newcastle played Bobcaygeon in the best 2- out-of-3 series. Newcastle won the matches in two back-to-back games. On February 4, Newcastle hosted Bobcaygeon. Kyle Whealy played an outstanding outstanding game earning a hat-trick. Kelly Palmateer and Ryan Nicholson each added a goal. Assists went to Cameron Richardson (2) , Kyle (2), Rikki Palmateer (I), Kendal Boyd (1), Kelly (1), Ryan ( 1 ). Jordan Imray played a great game in net. The final score Newcastle 5-2. Newcastle travelled to Bobcaygeon February 5. In a very tough match Newcastle was able to prevail 2-1. Ryan Nicholson scored, assisted by Kyle Whealy and Cameron Richardson. Tyler Watchorn scored a nice goal on a pass from •Ryan. Mitchell Bacon played an outstanding game in net. Great team play by all enabled these winning games, Newcastle now awaits the results of the Orono- Mindcn Scries (still ongoing). ongoing). choose fri m 72" BUFFET AND HUTCH 4 Door Model - Bevelled glass doors - Three lights - Dovetail drawers front and back Reg.$£?9£Q0 § a | e $2395.00 mjm&i "We build furniture to lust a lifetime" -noi o«acuy ■» THE OLD OAK TREE Solid Oak Furniture Factory Outlet 4041 Hwy. 28, Port Hope, Just 4 km North of the 401 905-885-7792 OPEN TO THE PUBLIC 7 DAYS A WEEK Bruno and Ashley Otjers lead the team. Goals for Clarington going to Lindsay Sharpe and Candice Allen. Cambridge was Clarington's next opponent. The girls put the heat on Cambridge from the very beginning. Awesome goal- tending by Ashley Weir. The girls poured the heat on Cambridge goalie Sara Munroc. The game was a nail-biting, edge of your seat spectactular, ending with no score for either team. The girls were well rested and raring to go, taking on Burlington. The girls passed and played hard. They put forth a very strong effort, pulling out all the strings. Burlington scored two goals past Ashley Weir. The loss ended their tournament for another year. Home from Cambridge and raring to go, the Optimists took on Oshawa's Air Zone. Clarington's Carol- Annc Bruno scored the first goal at 7:25 of the,first period. period. .Oshawa managed, to lie ,th'c game soon after. Clarington poured on the steam with two goals going to Candice Allen. A very exciting exciting game for Clarington. The Clarington Girls' Optimists have had a busy week. Tuesday they took on Sport's Scene at Ice Sports, but could not overcome Oshawa's control of the game as they were defeated by Oshawa. On Thursday, they met 'AAA' at Newcastle. Matching Oshawa's defence, Suzanne McLlean and Lindsay Sharpe played strong games. Not strong enough to defeat Oshawa, but one of their best games ever. McPherson Optometrist Novice Girls Blank TPS By Score Of 4-0 A game played February 6 against TPS resulted in a 4-0 win for the K. McPherson Optometrist novice girls. The McPherson team started their scoring in the second period with a pair by Michelle Hodgson with assists by Alexandra Stade, Courtney Hamilton and a pair by Michelle Jordan. Third period goals went to Amanda Miljanovski after receiving receiving a perfect pass from Carly Ncmisz. The fourth goal was scored by Alexandra Stade, unassisted, unassisted, Aggressive defensive and offensive playing by all team members helped Ashlcigh Evelyn celebrate another well-deserved shutout. Baseball Workout The Clarington Orioles Minor Pccwcc (born in 1986) arc beginning indoor workouts on Thursdays, 6:30 to 8:00 p,m„ at Bowmanville Senior Public School, beginning February 12, Call Guy Blaeklock (Manager), 697-3255. Briunsma then scored his first two on a pass from Derrick Crossey and again on a nice wrist shot that handcuffed the Brighton goalie. Eric Gray finished the scoring on a nice follow follow up on a rebound from an Alex Andringa breakaway. breakaway. The Braves scored late to make the final 4-1. Once again the goallending goallending tandem of Tim Dale and Gordon Tapp were stellar in allowing only one goal in two games. This win put the Selects in the 'A' final against the unbeaten Pelham Panthers. The teams went back and forth with goals with the Eagles leading 5-3 going into the third period. The Panthers scored late to make it 5-4, but failed to tie it up with their goal- tender out. Clarington goals were scored by Andringa, Gray, Baird, Briunsma and Grigg with assists going to Mutimcr, Grigg, Sanders and Cappucciti. The team's defence also played very well with Mike McFarlane picking up the M.V.P. The Eagles arc now off to Niagara Falls in their next bid for another championship. championship. Checkers Atoms Tops in Port Hope The Checkers Variety Atoms opened the Port Hope tournament with a 5-3 win over home town team #2. The second game was won 11-1 over Baltimore #3. The team faced tough opposition from Bewdlcy in a semi-final, winning 5- 3. The final game against Port Hope #3 was a narrow narrow 4-3 win. A great effort by forwards, Craig Blaeklock, Brad Dean, Brendan Loken, Mitchell Hope, David Stewart, Steven Ward, Andrew Ratz, Corey Huclin. Defence Tyler Brownell, Trevor Richtler, Gord Baird, Bryan McCluskey. Goal - Drew Nowlan, Unable to play due to injuries Steven Kent, Marc Cryderman and Chris Heisey. Gymnasts Travel to East York From January 31 to February 1, athletes from Gemini Gymnastics travelled to the East York Gymnastics Club in Toronto for the 2nd Provincial Qualifier. Results of local competitors included: Novice 3 Nicole MacDonald, of Orono, won the gold medal overall, placing first on vault, beam, and floor, and second second on bars. Pre Junior 2 Jackie Cramp, of Courlice, won the gold medal overall, overall, placing first on bars and floor, third on beam, and seventh on vault. Novice 2 Meghan Patrick, of Bowmanville, placed fifth overall, overall, placing third on beam and floor, fourth on bars, and sixth on vault. Pre Novice 1 Renee Sparkes, of Courlice, won the bronze medal overall, placing second on vault and bars, third on floor, and fifth on beam. Dollar$ & Sense with Deborah Kohlsmith Financial Consultant Is foreign content foreign ' to your RRSP? When I review investment portfolios most always 'foreign content' is minimal or absent all together. Unfortunately this is not unusual as "reality is that relatively few individuals in Canada are aware of the implications of the restrictions and many hold no foreign property content in their RRSPs". Source: C.I.F.P. Any properly held in an RRSP has to be one of the eligible types of investments either Canadian or Foreign. The Income Tax Act, Subsection 206(2) imposes a 207c maximum limit on foreign property content held within RRSPs. This restriction is based on a rationale to prevent significant flows of capital out of Canada. Canada makes up less than 37c of the overall world market and "over the last twenty years, the return on the Canadian slock exchanges has been significantly lower than that of the stock exchanges in the United States and many other countries". Source: C.I.F.P. Why hold foreign property in an RRSP? The answer to this question is simple - risk and return. Advantages of holding foreign investments include: typically higher investment return; increased diversification and lower overall risks. Keep in mind the government imposes a penally of 17c per month,on the value of excess foreign holdings in your investment portfolio. On the other hand, strategies do exist to exceed the 207o limit. Let's review your portfolio this RRSP season and make sure it's working as hard for you as you work for your money. Call for your complimentary audio tape - 'Facts & Formulas for Financial Fitness' - an introduction to myself, Regal Capital Planners Ltd. and our services. REGAL CAPITAL PLANNERS LTD. 24 King St. E, Bowmanville, Ont. ATRIMARK' MUTUAL FUNDS Vt lUiMjr. Tt Oat ft if arm. L1C 1N2 ©j.p. (905) 623-1936 or 1-800-668-9626 You will come for the price ... and stay for the service! 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