| Show ry WUpWWIf 20 ThuredayJune31999 P ip up 'Wffpg''tltw HiJ 1 Life Standard-Examine- r Companion planting: Some plants best left alone this gardening technique works for you enjoy it but you’re wrong tf - body has their own on what works - and what does not the garden Cher the years a number of theories I have heard seemed downright ridiculous but appeared to work for someone else l or instance I have never understood growing potatoes m tires I‘ve tried it but found it's loo much work for just potatoes ( Besides they keep falling out every time I go around a comer) Even There are other gardening practices that may seem odd but if they work for you great I'm not afraid to try new ideas then judge their performance If your idea is different from mine you are wrong but that's not important What is important is that your garden and landscape grow look good and are enjoyed One theory I am often asked about is companion planting Companion planting does not mean hav ing a neighbor or other companion do all your gardening or landscaping (although I do like that approach) The idea behind companion planting is pairing certain plants to improve growing conditions or to surround some plants with companion plants to ward oil certain insects Companion planting has been a controversial subject between gardeners for many years Some swear by the idea Others point out a lack of scientific evidence to support it In the past I have steered clear of the subject but now I will give my opinion There are many plants certain insects simply do not like While at Washington State University I did a small amount of research on gardening plants and mites Mites love some vegetables but will not tolerate those with waxy leaves I found too that the smell of certain herbs repels some insects (and horticulturists but that’s a different subject) Research has also found that most insects and other pests are very specific about which plants they destroy Those who practice companion planting believe it reduces insect problems The idea is that fewer insects invade desirable vegetables when plants that repel the pests are planted nearby Although this sounds good in theory I have seen ravaged vegetable plants surrounded by marigolds and other repellant plants Most of the research on companion planting done at universiUes indicates it is ineffective or the results are inconclusive at best This does not mean it will not work in your garden but it should make you stop and consider whether it is worth the time and effort One problem with companion planting is selecting the plants - no one plant repels all the rotten insects Mangolds are a good example They are often used to repel whiteflies and some aphids from vegetable and other plants Although it is true that whiteflies do not like marigolds mites and slugs will search high and low for a good marigold patch to enjoy So while repelling whiteflies you may invite all the local slugs and mites into the area Which is worse? Another concern with companion planting is the room it requires Do you want your vegetable garden filled with unwanted plants? Weeds are enough for me Garlic and onions are fine in their place but not spread all over the garden Most vegetables especially beets tomatoes cabbages and a few others grow better and healthier when they do not have to compete with plants growing nearby even if they are companions My last concern is how complicated gardening becomes when trying to control one simple pest I have seen matrix charts of “lfyoii really want to lose weight resistive training is as good and in my opinion better than aerobic conditioning Ifyou want to lose fat tissue that get more lean tissue and then you won't have to run as many miles to lose the weight because your metabolic rate is higher ” -- ISyran Davis vegetable gardens developed to determine plant spacing and the location of companion plants They are more complicated than tax forms Gardening should be easy and fun The real trick to keeping pests aw ay from v egetables is to simply maintain healthy plants They are not as susceptible to insect damage as those that are struggling to survive Healthy plants also recover more quickly from minor invasions Healthy plants start with great soil Add plenty of organic matter each year Be certain to provide the necessary nutrients by fertilizing before planting and adding nitrogen to those plants that need it throughout the season Add 2 to 3 inches of mulch around the base of the plants to conserve moisture reduce weed growth and competition Another important element is to water deeply and infrequently A good deep root system is much better than a shallow wimpy one Check the garden regularly for insects and diseases Treat problems right away A few corespondent Standard-Examin- always sound advice to ’’A AMANDA PUMP YOU UP: Chris James works his triceps during Weight From ID "It's amazing how many people come to our club and say 'I have to get some of this fat off before I start weight training’ ” Dilbeck says "In reality every study I’ve seen comparing just cardio or just weights or a combination of the two the weight loss was so much better with a combination that it is not even comparable” Myron Davis professor of health promotion and human performance at Weber State University agrees with Dilbeck ’ ' ‘ "If you really want to lose weight resistive training is as good and in my opinion better than aerobic conditioning” Davis says - although he quickly qualifies that aerobic activity is also essential But “if you want to lose fat tissue then get more lean tissue and then you won’t have to run as many miles to lose the weight because your metabolic rate is higher” Tone and I “ - self-estee- m Increasing your metabolism and having a more body - and the weight loss that comes along with that - is one important benefit of weight training but it is only one of many according to experts There are also the obvious cosmetic benefits We simply look better if we are lifting weights “You might call it a superficial says Davis “but all of benefit” your physician before get started on any program particularly if you have hitherto been rather dormant in your activity level But once you have gotten the green light from your doctor you might want to seek a qualified professional to help you design a fitness program The following are some important points to consider when looking for a personal trainer “Certified” usually means qualified Find out if the trainer is certified by a reputable fitness association suggests Myron Davis professor of health promotion and human performance at Weber State University The best certifications in his estimation are from the American Fitness Association the American Council on Exercise the National Strength Conditioning Association and “the gold standard of them all” the American College of Sports Medicine What aren’t they saying? The difference between a professional trainer and an amateur trainer can be illustrated in a simple scenario says Ed Dilbeck assistant manager of the Ogden Athletic Club: If you approach a trainer in the weight room and ask how to use a piece of equipment the amateur will promptly get you started The professional will ask a few screening questions first to determine if you have an injury or a condition that might make it unsafe to use the equipment The same goes for setting up your entire fitness program says Davis: “Are they going to set up a program for you without asking you any questions?” If so keep looking Do the “I’s” have it? When you meet with a trainer does he spend more time talking about It’s - - SASLOWStandard-Examme- r a recent workout at the Ogden Athletic Club us have some desire to change our shape in one way or another So I think that a lot of people get into weight training for the cosmetic benefit” That’s what got Andrea McCulloch interested She was looking for tone that her usual running and cycling weren’t providing particularly in her upper body And in the five months that she has been lifting on a regular basis she is seeing results ‘Til wear short sleeves now where I wouldn’t have before” says McCulloch an interior designer in Logan speaking of d definition in her the arms “I won’t ever have a Rachel Welch body but I feel better about the body that I do new-foun- have” Like McCulloch LaNae Walth a student at Weber State University also started lifting weights for the external benefits and found that it gives her a boost too self-estee- m “I feel so much better about myself” says Walth who admits that she went through a depression when she gained weight a few years ago “When I started exercising is when I came out of the depression And now the more I work out the more I want to stay in shape” A body with Integrity In addition to the cosmetic and psychological benefits there are important physiological advantages that an individual might not immediately recognize but that are essential to overall health Davis and Dilbeck note “You need to have enough strength to perform your daily activities recreational activities and even emergency activities without injury” Dilbeck says For instance a grandmother needs to have the strength to lift her grandchild without straining her back Or an employee needs to have the strength to walk up the stairs to his office and enough in reserve for the day he’s running late and has to sprint up the steps “Weight training impacts your bone density your joints and your overall structural integrity” says Dilbeck “If you are doing e exercise and you fall (particularly if you are an older adult) you are less likely to break bones than if you are not doing resistance training” weight-resistanc- Adds Davis: “This is where I am seeing some major problems Back or shoulder injuries often relate to the fact that the person’s muscles weren’t strong enough to deal with the demands of the activity” By working the muscle and connective tissue around bones the effect is to strengthen the structural integrity of the body better preparing it to safely accomplish everyday activities as well as spontaneous activities that call for a burst of strength And enjoy life To get started in a program Davis suggests getting with a personal trainer or taking a class to learn safe and proper techniques of weight training But whichever route you take Davis emphasizes do something “If we have strength we can do so much more and enjoy life so much more” Davis says “The weaker you become physically the less energy you will have to devote to enjoying the arts literature the environment or whatever It’s all tied up to the way you feel physically” However if companion planting works for you and you enjoy it don’t be discouraged Of course you are wrong but look at the bright side The Wright brothers were told they were wrong but look at how well they grew Wait -- 1 think that’s flew Oh well at least they were companions On another note folks with pest plant or weed problems are invited to attend free Diagnostic Clinics from 6 pm every Wednesday at the parkway Also those with a few trees or those who grow commercially can buy new booklets on fruit and nut tree spray ing available at the parkway offices from 8 am to 5 pm Monday through Friday Jerry Goodspeed is a 3-- horticulturist with the Weber County branch of the Utah State University Extension Sen ice His column appears every Thursday in the Stamlard-ExaminerLife section He can be reached at his offices on the Ogden River Parkway 1750 Monroe Bld Ogden or at 627-327- 0 Seeking a trainer? Here are some tips By USA ANN JACKSON L aphids are easier to control than a whole squadron of the critters his routine and what’s worked for him than asking you questions to find out what kind of routine will work for you? According to Dilbeck avoid a and find someone who is genuinely a teacher and a coach “It’s like an athlete the best wTestler on the team may not be the best coach” Dilbeck says Find someone who will work with you as an individual helping you achieve your fitness goals not his Go for personality Do you respond better to an Army sergeant shouting over your shoulder or do you prefer several ego strokes and lots of encouraging words to keep you motivated? Figure out what you respond to and determine if a prospective trainer’s personality and approach will mesh with yours says Dilbeck Get comfy Along with a personality that clicks with yours you want to find a trainer you feel comfortable with on other levels LaNae Walth a student at Weber State University and an avid weight-lifte- r has found that sometimes the trainer needs to touch you to help you achieve the proper form Make sure you are with someone with whom you feel very comfortable whether that means choosing a trainer of the same gender or someone who comes highly recommended Get references Get them from friends who have worked with trainers or even ask your prospective trainer for some from among her clientele Find the “doctor” in the house Finally Davis suggests “Find someone who is more of a physician of personal training rather than just a cheerleader of personal training” Find a trainer who will discover your needs and wants and help design an overall program to help you reach your goals rather than just stand over you cheering while you work out a FREE PGAS GRILL (VALUED AT $139) FROM HOME DEPOT AND A PICNIC PARTY FROM ALBERTSON'S You will automatically be entered when you place a: 10 DAY 5 LINE AD IN THE STANDARD-EXAMINE- AND HILLTOP TIMES R CLASSIFIED SECTIONS BETWEEN JUNE 1& JUNE 30 Drawing will be held July 1 1999 Winner to be notified by Standard-Examine- r |
