Martial Arts Health Fitness Diet Solution 14 – Video
Posted: February 15, 2012 at 4:31 pm
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Martial Arts Health Fitness Diet Solution 14 - Video
Phys Ed: Phys Ed: How Interval Training Can Improve Health
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While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need?
The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit.
In proof of that idea, researchers at McMaster University in Hamilton, Ontario, recently gathered several groups of volunteers. One consisted of sedentary but generally healthy middle-aged men and women. Another was composed of middle-aged and older patients who’d been diagnosed with cardiovascular disease.
The researchers tested each volunteer’s maximum heart rate and peak power output on a stationary bicycle. In both groups, the peaks were not, frankly, very high; all of the volunteers were out of shape and, in the case of the cardiac patients, unwell. But they gamely agreed to undertake a newly devised program of cycling intervals.
Most of us have heard of intervals, or repeated, short, sharp bursts of strenuous activity, interspersed with rest periods. Almost all competitive athletes strategically employ a session or two of interval training every week to improve their speed and endurance.
But the Canadian researchers were not asking their volunteers to sprinkle a few interval sessions into exercise routines. Instead, the researchers wanted the groups to exercise exclusively with intervals.
For years, the American Heart Association and other organizations have recommended that people complete 30 minutes or more of continuous, moderate-intensity exercise, such as a brisk walk, five times a week, for overall good health.
But millions of Americans don’t engage in that much moderate exercise, if they complete any at all. Asked why, a majority of respondents, in survey after survey, say, “I don’t have time.”
Intervals, however, require little time. They are, by definition, short. But whether most people can tolerate intervals, and whether, in turn, intervals provide the same health and fitness benefits as longer, more moderate endurance exercise are issues that haven’t been much investigated.
Several years ago, the McMasters scientists did test a punishing workout, known as high-intensity interval training, or HIIT, that involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate. After six weeks, these lacerating HIIT sessions produced similar physiological changes in the leg muscles of young men as multiple, hour-long sessions per week of steady cycling, even though the HIIT workouts involved about 90 percent less exercise time.
Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. The effort and recovery are repeated 10 times, for a total of 20 minutes.
Despite the small time commitment of this modified HIIT program, after several weeks of practicing it, both the unfit volunteers and the cardiac patients showed significant improvements in their health and fitness.
The results, published in a recent review of HIIT-related research, were especially remarkable in the cardiac patients. They showed “significant improvements” in the functioning of their blood vessels and heart, said Maureen MacDonald, an associate professor of kinesiology at McMaster who is leading the ongoing experiment.
It might seem counterintuitive that strenuous exercise would be productive or even wise for cardiac patients. But so far none have experienced heart problems related to the workouts, Dr. MacDonald said. “It appears that the heart is insulated from the intensity” of the intervals, she said, “because the effort is so brief.”
Almost as surprising, the cardiac patients have embraced the routine. Although their ratings of perceived exertion, or sense of the discomfort of each individual interval, are high and probably accurate, averaging a 7 or higher on a 10-point scale, they report enjoying the entire sessions more than longer, continuous moderate exercise, Dr. MacDonald said.
“The hard work is short,” she points out, “so it’s tolerable.” Members of a separate, exercise control group at the rehab center, assigned to complete standard 30-minute moderate-intensity workout sessions, have been watching wistfully as the interval trainers leave the lab before them. “They want to switch groups,” she said.
The scientists have noted other benefits in earlier studies. In unfit but otherwise healthy middle-aged adults, two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and blood sugar regulation, lowering their risk of developing Type 2 diabetes, according to a study published last fall in Medicine & Science in Sports & Exercise.
Since then, the scientists completed a small, follow-up experiment involving people with full-blown Type 2 diabetes. They found that even a single bout of the 1-minute hard, 1-minute easy HIIT training, repeated 10 times, improved blood sugar regulation throughout the following day, particularly after meals.
Of course, HIIT training is not ideal or necessary for everyone, said Martin Gibala, a professor of kinesiology at McMaster, who’s overseen the high-intensity studies. “If you have time” for regular 30-minute or longer endurance exercise training, “then by all means, keep it up,” he said. “There’s an impressive body of science showing” that such workouts “are very effective at improving health and fitness.”
But if time constraints keep you from lengthier exercise, he continues, consult your doctor for clearance, and then consider rapidly pedaling a stationary bicycle or sprinting uphill for one minute, aiming to raise your heart rate to about 90 percent of your maximum. Pedal or jog easily downhill for a minute and repeat nine times, perhaps twice a week. “It’s very potent exercise,” Dr. Gibala said. “And then, very quickly, it’s done.”
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Phys Ed: Phys Ed: How Interval Training Can Improve Health
Health and Fitness File, Feb. 15
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Health Care Network Inc.
Free Flu Shots for Uninsured: Health Care Network Inc., 904 State St., will identify uninsured Racine County residents and provide them with a free flu shot voucher which will be good until April 15. These vouchers will be redeemable at any Walgreens location that offers flu shots. For more information, call Health Care Network Inc. at (262) 632-2400.
Eat Right Racine
Gluten-free living 101: Registered nurse Diane Graebner talks about her switch to a gluten-free diet. 6:30-8 p.m. Feb. 23, Images by Camela Studio and Art Gallery, 510 College Ave. Free.
Aurora Wellness Center
All free Living Well for Women sessions are held from 6-7:30 p.m. at the Aurora Wellness Center, 300 McCanna Parkway, Burlington. To register, call (800) 499-5736 or visit the website, aurora.org/events.
Women and Heart Disease: Dr. Stephen Welka will discusses the most common types of heart disease, risks and what can be done to lower them. Feb. 29.
Breast Health: Dr. Joseph Majewski and registered nurse Susan Kandler will talk about breast health and wellness. March 13.
Osteoporosis and Vitamin D: Dr. Farzan Mahmood, rheumatologist, will talk about osteoporosis and vitamin D. March 27.
Menopause: Dr. Michael Majewski will talk about menopause, its symptoms, treatments and hormone replacement therapy. April 5.
Fitness File is published every Wednesday and includes notices of nonprofit fitness and health-related programs. The deadline to submit an announcement is seven days before the desired publication date. Mail information to Fitness File, c/o Diane Collins, 212 Fourth St., Racine, WI 53403; fax to (262) 631-1780; or submit it to the online calendar at http://www.journaltimes.com/calendar and use the "Health-and-fitness" category.
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Health and Fitness File, Feb. 15
Retire in Stages – Video
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Retire in Stages - Video
T. Rowe Price Adds to Suite of Retirement Planning Tools
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BALTIMORE, Feb. 15, 2012 /PRNewswire/ -- T. Rowe Price has expanded its suite of interactive planning tools with the launch of Ready-2-Retire (troweprice.com/ready2retire), a web-based tool that allows investors to envision how they might live in retirement.
Ready-2-Retire asks investors questions in a simple manner that helps them establish goals, set priorities, and understand risks. No personal financial account information is necessary to use the tool. When investors complete its questions, Ready-2-Retire produces a personal retirement profile summarizing their desired retirement lifestyle plan, their level of preparedness to minimize exposure to various risks they may face in retirement, and a list of next steps they may wish to take in the planning process.
"Ready-2-Retire helps people jump-start their retirement planning in a straightforward, non-threatening way," said Carol Waddell, head of product management and development in T. Rowe Price's Retirement Plan Services division. "The interactive, visual nature of the tool makes it easy to understand and use. The Summary Profile it presents also provides links to additional planning and educational resources."
Investors of any age can use Ready-2-Retire in their future planning, but the primary audience is likely to be those nearing retirement age, 80% of whom attempt to self-educate on the topic of retirement, according to LIMRA. With Ready-2-Retire, pre-retirees can think through the activities they want to participate in, their preferred living arrangements, and possible location changes, while also considering a variety of risks retirees may face – including longevity, inflation, investment, and health-care risks – and how they plan to address them.
"Ready-2-Retire gives investors an easy way to envision the kind of life they would like to lead in retirement and provides focus on potential risks that could stand in their way," said T. Rowe Price financial planner Judith Ward, CFP®. "It takes what for many people is an abstract concept – planning for retirement – and helps them visualize and prioritize what is most important to them. Ready-2-Retire is also effective at helping individuals and couples begin or continue a retirement planning dialogue, either with a financial advisor or each other."
Ready-2-Retire was developed by LIMRA and licensed to T. Rowe Price. Other T. Rowe Price retirement and financial planning tools include Retirement Income Estimator, Retirement Income Calculator, and Retirement Income Manager. Participants in certain corporate retirement plans administered by T. Rowe Price also have access to online financial advice tools from Morningstar and Financial Engines.
Founded in 1937, Baltimore-based T. Rowe Price is a global investment management organization with $489.5 billion in assets under management as of December 31, 2011. The organization provides a broad array of mutual funds, retirement plans, subadvisory services, and separate account management for individual and institutional investors and financial intermediaries – in addition to the services offered by Retirement Plan Services. The company also offers a variety of sophisticated investment planning and guidance tools. T. Rowe Price's disciplined, risk-aware investment approach focuses on diversification, style consistency, and fundamental research.
Founded in 1916, LIMRA is a worldwide research, consulting, and professional development organization that helps more than 850 insurance and financial services companies in 73 countries increase their marketing and distribution effectiveness. Visit LIMRA at http://www.limra.com.
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T. Rowe Price Adds to Suite of Retirement Planning Tools
Miss Teen Personal Talent Performance by Aroob Bhatti – Video
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Miss Teen Personal Talent Performance by Aroob Bhatti - Video
MissTeen Personal Talent Performance by Serena Himesh Kana – Video
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MissTeen Personal Talent Performance by Serena Himesh Kana - Video
Joss Stone and Dave Stewart at late late night Feb. 14th 2012..interview+performance – Video
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Joss Stone and Dave Stewart at late late night Feb. 14th 2012..interview+performance - Video
MissTeen Personal Talent Performance by Tanvi Shinde – Video
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MissTeen Personal Talent Performance by Tanvi Shinde - Video
Personal Foul
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You might not recognize Mike Shropshire’s image on the video clip — avuncular, face framed by thinning gray hair — but you may recall the name. Shropshire’s byline ran over sports columns and feature stories in the Fort Worth Star-Telegram, The Dallas Morning News, Playboy, Sports Illustrated, D magazine, and elsewhere for 35 years.
In the video, he reminisces about the early years of the Texas Rangers baseball club, name-dropping a little — Billy Martin, Dan Jenkins. His memories were trotted out last week as a promotional piece for The Sports Page, a comedy by local playwright Larry Herold that premiered at Stage West Theatre last week. The play is set in the mid-1960s, near Shropshire’s heyday as a sports writer.
The clip includes one section by Shropshire that is drawing protests from women journalists around the country. In it, Shropshire talks about the “first woman journalist I ever encountered,” who worked for a radio station and who happily had sex in the showers with “four or five” Rangers players one night in 1975.
Shropshire now says he asked the video producers to delete that part of his interview in the video but that they said it was too late to do so. Both Adam Dietrich, the video producer, and Herold defended its inclusion.
What’s more, Dietrich admits that he hoped the inclusion of Shropshire’s salacious charges would create controversy to promote the play. As a documentarian, he said, he doesn’t have to follow the same rules as a journalist. The video, however, is being used as promotion for a play, not as part of a documentary, stand-alone film.
The offensive nugget has put Shropshire all over the internet, incensing women and apparently titillating some men. Commenters alternately raged and guffawed on D magazine’s FrontBurner blog after Executive Editor Tim Rogers, an erstwhile colleague of Shropshire, posted the video on Feb. 8 with a short story.
The Dallas Observer’s Robert Wilonsky wrote a neutral introduction and posted the clip, with four others, on that newspaper’s web site. The “gang-bang” video has gone DFW-viral in less than a week. “Boys will be boys,” commenters suggested (wink-wink, nudge-nudge), but many women journalists, especially sportswriters, are furious.
Melissa Ludtke, executive editor of the Schuster Institute for Investigative Journalism at Brandeis University in Massachusetts, heard about the video via the members-only listserv of the Journalism & Women Symposium, a national professional organization.
“It’s wrong for these Dallas news organizations to post something like this,” she said. “It’s just disgusting and goes against every aspect of decency.
“First of all, to charge a particular person anonymously but yet indicate this was one of the only women in that area covering this sport for radio, is reckless,” she said. “If Shropshire knows the name of this reporter, he ought to give it, and that person ought to have the opportunity to respond. … Not one player is named. There is absolutely nothing in there to give it one shred of credibility.”
Sexist treatment of women sportswriters is familiar ground for Ludtke. Covering baseball for Sports Illustrated in the mid-1970s, she was banned from team locker rooms and couldn’t sit with the guys in the press box. That all changed when she filed a federal lawsuit against Major League Baseball and then-Commissioner Bowie Kuhn. She won the landmark case in 1978, establishing equal access to locker rooms for women reporters.
Dietrich, a Fort Worth-based actor with a fledgling commercial videography business, agreed that what Shropshire said was “outlandish.” But, he said, “My platform is not to show whether this is true or not true. I would be lying if I said we put that part of his interview in without realizing it would be controversial. We hoped to position it to create dialogue and questions and conversation.
“If an audience is outraged or interest is piqued, then I would encourage our audience to go out and continue the conversation.”
Stage West producing director Jerry Russell could not be reached for comment about the video and whether its use is an acceptable method of attracting audiences.
Herold used his experiences as a sportswriter back in the day as inspiration for his play’s focus on two crusty newspaper sportswriters at the Dallas Cowboys training camp in 1966. In the play, he treats the dramatic changes of the time — televised sports, women sportswriters, and arrogant athletes — with humor and sensitivity.
But he defended the use of Shropshire’s story in the video as being “Mike’s choice” and suggested that perhaps the video is helping sell tickets at Stage West.
“Every seat was filled on opening night,” Herold says. “That’s very unusual for a Saturday night opening at that theater.”
Shropshire, however, is anything but happy about the video and the response to it.
“I’m happy for the play’s success,” he said from his home in Dallas’s Preston Hollow neighborhood. “But I kinda feel like Rick Perry having to explain myself after a terrible debate performance. Anything I say about that video will make it worse.”
He said that after a bit of reflection on his inflammatory remarks, he contacted Dietrich with a request to “expunge those remarks.” Ten days had passed since the shoot, and “by then it was too late,” Shropshire said. He’d like to make amends now.
“The person I was talking about was not an accredited media person,” he says. “What she was, or what she claimed to be, was a freelancer working for a rock-and-roll radio station. I realize I created the [inaccurate] impression that she was an accredited writer assigned by a real news organization.”
Tim Rogers defends D’s decision to post the video without examining the truth of Shropshire’s statement. “Mike Shropshire is no shlub,” he says. “He’s a veteran sports reporter, and he writes books, so when we get something like this, it’s newsworthy. We put it up for our readers because it’s news.”
Rogers pointed out that he posted a rebuttal of sorts in a follow-up entry on Frontburner. Rogers made a call to a retired Texas Rangers player from the 1975 team and asked him “about Shrop’s story that a female reporter got ‘gang-banged’ in the clubhouse shower.” According to Rogers, the unidentified player hemmed and hawed and then concluded, “In a word, if I had to say whether or not that ever happened, I would easily say no.”
The video of Shropshire is part of a series featuring sportswriters who worked in North Texas during the timeframe featured in the play. A different clip will be rolled out each week for the run of the show.
“It’s done for movies all the time,” Herold says. “Why not create some videos just like the film trailers used to promote movies?” A slick, trailer-style video on Stage West’s web site (www.stagewest.org) introduces the play’s characters, interspersed with action shots.
Ludtke is still fuming. “Sexuality and sensuality were not on our minds when we were doing our jobs,” she said, mentioning some of her peers — pioneering female sportswriters such as Mary Ellen Garber, Betty Cuniberti, Lawrie Mifflin, Lesley Vissar, Robin Herman, and Jane Gross.
“Lawrie said it best,” Ludtke added. “She said, ‘Locker rooms are grubby, smelly, disgusting, exhausting, pressure-filled places that couldn’t possibly be thought of as a sexual situation.’ Women were doing this work because they knew how to do it, they wanted to do it, and they did it well despite the various challenges put in their way.”
If Dietrich and Herold are unrepentant, Shropshire is not. “If you can set the record straight,” he said, “I can dare to show my face in the neighborhood again and possibly I can remain married for another year.”
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Personal Foul