Podcasts about v02

This session sees us focus on interval training and reducing the rest phase putting pressure on V02 max and building lactic acid! only 30 minutes of your day, you can do it!   Each sessions is different, designed to elevate your running regardless of you level, Beginner, Intermediate or advanced!   A running experience like no other, literally. 

Western diet found to impair function of immune cells in the gut Cleveland Clinic, May 18, 2021 According to new study results, a team of researchers led by Cleveland Clinic's Thaddeus Stappenbeck, M.D., Ph.D., have found that a diet high in fat and sugar is associated with impaired intestinal immune cell function in mice. The findings, published in Cell Host & Microbe, provide novel insights into pathways linking obesity and disease-driving gut inflammation, and have implications for developing targets to treat inflammatory bowel diseases (IBD) in patients. Using data from more than 900 patients, the researchers found that elevated body mass index is associated with abnormal Paneth cells among patients with Crohn's disease and non-IBD patients. Paneth cells are a type of anti-inflammatory immune cell found in the intestines that helps to protect against microbial imbalances and infectious pathogens. Dysfunction of these cells is driven by a combination of genetic mutations and environmental factors. Dr. Stappenbeck and others have previously linked Paneth cell dysfunction to gut changes indicative of IBD in preclinical models and a subset of Crohn's disease patients from multiple cohorts around the world. "With this understanding, we set out to investigate whether diet-induced obesity--specifically caused by a diet high in fat and sugar, or a 'western diet'--is one of the environmental factors that can lead to impaired Paneth cell function," said Dr. Stappenbeck, chair of Lerner Research Institute's Department of Inflammation & Immunity. The researchers compared the effects of a western diet versus a standard diet. The team's western diet contained about 40 percent fat and an elevated level of simple carbohydrates, which better resembles the diet of an average U.S. adult than regimens prescribed in other preclinical studies. After eight weeks, the group that ate the western diet had more abnormal Paneth cells than the group that ate a standard diet. In the western diet group, other changes become apparent two months after the Paneth cell defects, including increased gut permeability, where bacteria and toxins can enter the gut and which is well-linked with chronic inflammation. Notably, however, switching to a standard diet from the western diet completely reversed the Paneth cell dysfunction. "When we started to look into large-scale datasets for the specific mechanisms that might connect the high-fat, high-sugar diet with the Paneth cell dysfunction, a secondary bile acid called deoxycholic acid caught our attention," said Dr. Stappenbeck.  Deoxycholic acid is a metabolic byproduct of intestinal bacteria. Researchers found that consuming a western diet increased the bile acid in a region of the intestines called the ileum and, as a result, increased the expression of two downstream molecules, farnesoid X receptor (FXR) and type I interferon (IFN). "For the first time, we showed how coordinated elevation of FXR and type I IFN signals in multiple cell types contribute to Paneth cell defects in response to a diet high in fat and sugar. In previous research, stimulating FXR has shown to help treat other diseases, including fatty liver disease, so we are hopeful that with additional research we can interrogate how the combination of elevated FXR and IFN signals can be targeted to help treat diet-induced gut infections and chronic inflammation." Dr. Stappenbeck also explained that while the team was interested to learn that changing the diet regimen reversed the pathological changes, more research would be needed to determine if these changes also occur in patients.     Count your blessings: Short gratitude intervention can increase academic motivation Ritsumeikan University (Japan), May 17, 2021   Because of the ongoing pandemic, lifestyles have been subjected to drastic and dynamic changes, and many work- and study-related activities are now carried out online exclusively. This, among other complex factors, has made it difficult for some people to stay focused and motivated, and psychology researchers are trying to find effective and widely applicable solutions to address such problems. In a recent study published in BMC Psychology, researchers from Ritsumeikan University and the National Institute of Information and Communications Technology (NICT), Japan, have explored a simple strategy to increase motivation in college students by nurturing a positive emotion: gratitude. Many studies have shown that even short "gratitude interventions," which are activities that increase an individual's awareness of feelings of gratitude, can have a lasting positive effect on that person's mood, satisfaction and well-being. However, based on previous studies, the available evidence on the effect of such interventions on academic motivation is inconclusive. This prompted the researchers to test the effects of a different type of gratitude intervention: daily gratitude journaling. "Our main hypothesis was that engaging in an online gratitude journal by writing down up to five things one felt grateful for each day could make students be more aware of their academic opportunities—their 'blessings'—and help them re-evaluate their motives and goals, ultimately improving their motivation," explains Dr. Norberto Eiji Nawa from NICT, first author of the study. They recruited 84 participants, all Japanese college students, and divided them into a control group and an intervention group. Over the course of two weeks, students in both groups had to evaluate aspects of their daily life through online questionnaires each day, but only the intervention group had to keep the online daily gratitude journal. At the start of the intervention and after one and two weeks, and one and three months, the participants had to complete the Academic Motivation Scale (AMS), a tried-and-tested tool for measuring different aspects of academic motivation. The results were promising; through statistical analyses, the researchers found that the gratitude intervention through daily journaling significantly increased the students' academic motivation. Most notably, this robust positive effect was not restricted only to the two-week period of the intervention, as the increased level of academic motivation was maintained even after three months. In addition, through an exploratory analysis, the researchers established that the enhancement in academic motivation was mostly driven by a decrease in "amotivation scores." Amotivation, in this context, refers to the state in which a person perceives that their own actions are irrelevant to the resulting outcomes, leading to feelings of helplessness and incompetence. Academic motivation can be one of the primary determinants of both academic achievements and satisfaction with school life, and developing widely applicable intervention strategies is critical to foster student growth. "Online interventions have the advantage of being more accessible, scalable and affordable to large portions of the population. Gathering solid evidence to support their deployment will be essential to unleash their true potential in the future," concludes Professor Noriko Yamagishi from Ritsumeikan University. It appears that the positive impact of gratitude interventions extends well beyond the already documented effects on individual well-being. This study was partly supported by a research grant from the Ritsumeikan Inamori Philosophy Research Center. This Center aims to promote multidisciplinary research on the management philosophy advocated by Dr. Kazuo Inamori, a prominent Japanese entrepreneur and renowned philanthropist. With this major goal in mind, Professor Yamagishi, alongside Dr. Nawa, have been working on the scientific elucidation of the emotions of "altruism" and "gratitude" from the perspective of cognitive psychology and neuroscience. This particular study was conducted as part of this more overarching research. Until the day these human emotions become clearer, we can safely give this piece of advice: remember to count your blessings.   How Quickly Do We Become Unfit?   Anglia Ruskin University, May 14, 2021 Getting in shape isn’t easy. But after all that hard work, how long do we actually maintain it? Turns out that even the great effort we put into training, taking a bit of time off can mean that we become “unfit” much faster than it took us to actually get in shape. To understand how the body becomes “unfit”, we first need to understand how we become fit. The key to becoming fitter – whether that’s improving cardiovascular fitness or muscular strength – is to exceed “habitual load”. This means doing more than our body is used to. The stress that this has on our body makes us adapt and become more tolerant, leading to higher fitness levels. The time it takes to get fit depends on a number of factors, including fitness levels, age, how hard you work, and even environment. But some studies do indicate that even just six sessions of interval trainingcan lead to increases in maximal oxygen uptake (V02 max) – a measure of overall fitness — and improve how efficiently our body is able to fuel itself using the sugar stored in our cells during exercise. For strength training, some gains in muscle force can be shown in as little as two weeks, but changes in muscle size won’t be seen until around 8-12 weeks. Cardiovascular fitness When we stop training, how quickly we lose fitness also depends on many factors – including the type of fitness we’re talking about (such as strength or cardiovascular fitness). As an example, let’s look at a marathon runner, who is in peak athletic fitness and can run a marathon in two hours and 30 minutes. This person spends five to six days a week training, running a total of 90km. They’ve also spent the last 15 years developing this level of fitness. Now let’s say they stopped training completely. Because the body no longer has the stresses of training forcing it to stay fit, the runner will start to lose fitness within a few weeks. Cardiorespiratory fitness – indicated by a person’s V02 max (the amount of oxygen a person can use during exericse) – will decrease around 10% in the first four weeksafter a person stops training. This rate of decline continues, but at a slower rate over longer periods. Intriguingly, though highly trained athletes (like our marathon runner) see a sharp decline in V02 max in the first four weeks, this decline eventually evens out, and they actually maintain a V02 higher than the average person’s. But for the average person, V02 max falls sharply, back to pre-training levels, in less than eight weeks.   The reason V02 max declines is due to reductions in blood and plasma volumes – which decrease by as much as 12% in the first four weeks after a person stops training. Plasma and blood volume decrease due to the lack of stress being put on our heart and muscles. Plasma volume may even decrease by around 5% within the first 48 hours of stopping training. The effect of decreased blood and plasma volume leads to less blood being pumped around the body each heart beat. But these levels only drop to where we started – meaning we won’t get worse. Of course, most of us aren’t marathon runners – but we’re also not immune to these effects. As soon as we stop exercising the body will start to lose these key cardiovascular adaptations at a very similar rate as highly trained athletes. Strength training When it comes to strength, evidence shows that in the average person, 12 weeks without training causes a significant decrease in the amount of weight we can lift. Thankfully, research shows that you maintain some of the strength you gained before you stopped training. What is intriguing is that despite the significant decrease in strength, there’s only a minimal decrease in the size of the muscle fibres. The reason we lose muscle strength largely has to do with the fact that we’re no longer putting our muscles under stress. So when we’re no longer working our muscles hard, the muscles become “lazy”, leading the number of our muscle fibres to decrease, and fewer muscles being recruited during an activity – making us less able to lift the heavy loads we used to. The number of muscle fibres used during exercise decreases by around 13% after just two weeks of no training – though this appears not to be accompanied by a decline in muscular force. This implies that the losses observed across the longer periods of detraining are a combination of both this initial decline in the number of muscle fibres we use, but also the slower decline in muscle mass. For the average gym goer who lifts weights, they would experience a drop in the size of their muscles – over time finding it harder to lift heavy loads as they have less muscle fibres being recruited. So even after all that effort to get fit, we start losing cardiovascular fitness and strength within 48 hours of stopping. But we don’t start to feel these effects for at least two to three weeks for cardiovascular fitness and around 6-10 weeks for strength. Rates of “de-training” are similar for men and women, and even for older athletes. But the fitter you are, the slower you’ll lose your gains.   Non-drug therapies as good as or better than drugs for treating depression in people with dementia St Michael’s Hospital, University of Toronto, University of Calgary May 17, 2021   Doctors should consider more "social" prescribing of non-drug approaches for depression and loneliness, say researchers Non-drug therapies, such as exercise, appear to be as, or more, effective than drugs for reducing symptoms of depression in people with dementia, suggests research published online in The BMJ. The findings suggest that people with dementia will derive a clinically meaningful benefit from non-drug interventions, and the researchers say doctors should consider more "social" prescribing of non-drug approaches to treat symptoms of depression and loneliness. Fifty million people worldwide have a diagnosis of dementia. About 16% of these people also have a diagnosed major depressive disorder, and 32% will experience symptoms of depression without a formal diagnosis. Previous trials have shown that non-drug approaches, such as exercise, alleviate symptoms of depression in people with dementia, but it's not clear how effective they are compared with drugs to reduce symptoms of depression. To address this uncertainty, researchers analysed the results of existing trials to compare the effectiveness of drug and non-drug interventions with usual care or any other intervention targeting symptoms of depression in people with dementia. After screening 22,138 records, they focused on and reviewed 256 studies involving 28,483 people with dementia, with or without a diagnosed major depressive disorder. Drug approaches alone were no more effective than usual care, but they found 10 interventions associated with a greater reduction in symptoms of depression compared with usual care. These were cognitive stimulation, exercise, reminiscence therapy (a treatment to help people with dementia remember events, people and places from their lives), cognitive stimulation with a cholinesterase inhibitor (a drug used to treat dementia), massage and touch therapy, multidisciplinary care, psychotherapy combined with reminiscence therapy and environmental modification, occupational therapy, exercise combined with social interaction and cognitive stimulation, and animal therapy. Three interventions -- massage and touch therapy, cognitive stimulation with a cholinesterase inhibitor, and cognitive stimulation combined with exercise and social interaction -- were found to be more effective than some drugs. The authors acknowledge some study limitations, such as being unable to explore severity of depression symptoms or effects on different types of dementia. Nor did they look at the potential costs or harms of implementing drug and non-drug interventions. However, notable strengths included the large number of articles reviewed and use of a recognised clinical scale for capturing symptoms of depression. As such, they say in this systematic review, "non-drug approaches were associated with a meaningful reduction in symptoms of depression in people with dementia and without a diagnosis of a major depressive disorder. And they add that everyone -- patients, caregivers, clinicians and policy makers -- have a role in translating these findings into practice     Omega-3 lowers childhood aggression in short term, Penn research shows University of Pennsylvania, May 13, 2021 Incorporating omega-3, vitamins and mineral supplements into the diets of children with extreme aggression can reduce this problem behavior in the short term, especially its more impulsive, emotional form, according to University of Pennsylvania researchers who published their findings in the Journal of Child Psychology and Psychiatry. Adrian Raine, the Richard Perry University Professor of Criminology, Psychology and Psychiatry, has spent his career looking at how the brain's biological functioning affects antisocial behavior. He focuses specifically on understanding these actions and learning how to modify them, whether with something benign like a child acting out or with something extreme, in the case of a homicidal killer. "How do you change the brain to make people better?" he asked. "How can we improve brain functioning to improve behavior?" These questions formed the foundation for work Raine had previously done with adolescents on the African island of Mauritius. In a randomized control trial, one group received omega-3 supplements for six months, the other didn't. Those taking the fish oil saw a reduction in aggressive and antisocial behavior. "That was my starting point," he said. "I was really excited about the results we published there." Mauritius, however, is a tropical climate and a different culture from the United States, so Raine, a Penn Integrates Knowledge Professor, decided to test a new version of the study in Philadelphia, to aim for more broadly applicable outcomes. He partnered with Therese Richmond, the Andrea B. Laporte Professor of Nursing and associate dean for research and innovation, and several other Penn faculty, including Rose Cheney of the Perelman School of Medicine and Jill Portnoy of the Criminology Department in the School of Arts & Sciences. The Philadelphia randomized control study placed 290 11- and 12-year-olds with a history of violence into four groups: The first received omega-3 in the form of juice, as well as multivitamins and calcium for three months. For that same duration, a second group participated in cognitive behavioral therapy, or CBT, which included meeting weekly for an hour, with time split between the child, the parent and with both together. "Sessions focused on the links between thoughts, feelings and behaviors and also practicing alternative actions the children could take to deal with difficult situations rather than to emotionally react to something," said Richmond, who supervised the clinical trial. "It's helping the child build a toolbox of ways to interact with others. For example, if I'm angry, how might I cope with anger other than physically striking out?"All participants got homework, too. A third group in the study took the supplements and participated in CBT, and a fourth received resources and information targeted at reducing aggressive behavior. Blood samples at the experiment's start and conclusion measured omega-3 levels in each child. "Immediately after three months of the nutritional intervention rich in omega-3s, we found a decrease in the children's reporting of their aggressive behavior," Richmond said. The team also followed up three and six months later. At the first check-in, participants getting the combination of CBT and omega-3s reported less aggression than the control group and the therapy-only group. By the final check-in, however, any positive effects had dissipated. What remains unknown is whether continued use of omega-3s would lead to a long-term reduction in antisocial behavior. There were other minor limitations to the research. For one, self-reporting completed by parents and children didn't line up. The 11- and 12-year-olds in the omega-3 and CBT-supplement groups noted fewer aggressive behaviors; their parents said such tendencies hadn't changed. Also, some participants dropped out before the study had finished. Despite these challenges, Raine, Richmond and their colleagues said the findings provide some important insight. "No matter what program you use, could adding omega-3s to your treatment help?" Raine asked. "This suggests it could." And though the work answers some questions, it also creates new ones, which returns to a larger point regarding the mind-action connection: It's complicated. "We can't oversimplify the complexity of antisocial behavior. There are many causes," Raine said. "It's not just the brain. Is it a piece of the jigsaw puzzle? I think it is."     Lockdown led to positive lifestyle changes in older people University of Stirling (Scotland), May 17, 2021 The COVID-19 lockdown was a catalyst for many older people to embrace technology, reconnect with friends and build new relationships with neighbours, according to University of Stirling research. Understanding the coping mechanisms adopted by some over 60s during the pandemic will play a key role in developing interventions to help tackle loneliness, isolation and wellbeing in the future. The study, led by the Faculty of Health Sciences and Sport, surveyed 1,429 participants - 84 percent (1,198) of whom were over 60 - and found many had adapted to video conferencing technology to increase online contact with existing social networks, while others reconnected with previous networks. Participants reported that lockdown had led them to engage with neighbours and other members of their communities for the first time, while several said social distancing had brought an additional meaning to life, by highlighting what was important to them. Published in the International Journal of Environmental Research and Public Health, the paper comes six months after the study - funded under the Scottish Government Chief Scientist Office's Rapid Research in COVID-19 programme - reported in its preliminary findings that social distancing had increased feelings of loneliness in older people. Professor of Behavioural Medicine, Anna Whittaker, who led the study, said: "Our research found that the COVID-19 lockdown triggered feelings of loneliness in older people - with many experiencing less social contact and support. However, the study also highlighted positive outcomes, for example, lockdown encouraged some older people to embrace and engage with technology - such as Zoom, Whatsapp or FaceTime - to stay in touch with loved-ones or participate in exercise classes or religious groups. Those who engaged in such activity were able to prevent high levels of loneliness, therefore, helping older adults to increase their digital literacy and use of remote social interactions could be a really important tool for addressing loneliness. "Participants also reported actively looking for new social contact while restrictions were in place - such as contacting friends who they had not spoken to in years and increasing interactions with neighbours and other members of their communities. Significantly, many of our participants reported that social distancing has actually led them to find new sources of satisfaction in life. "Our study also highlighted that encouraging safe social contact through physical activity and engaging with people in the community may be an effective way to reduce loneliness, improve wellbeing, increase social activity, and improve social support." The study - which involved a survey conducted between May and July 2020 - examined the impact of social distancing during the pandemic on loneliness, wellbeing and social activity, including social support, in Scottish older adults. Participants were asked about the strategies they adopted to increase social interaction during this time and reported that the way they interacted with their friends and family, faith, chosen group activities and, to a lesser extent, their employer and colleagues, had changed. More than 300 participants mentioned 'Zoom' - the video conferencing tool - in their answers. More than 150 participants reported that their religious gatherings had moved online - replacing face-to-face gatherings - while 91 said that social gatherings with family and friends had changed in favour of online 'games nights'. New activities included bingo and quiz nights, while other activities moved online - such as bridge nights, book clubs, choir rehearsals, and dance and exercise classes. The role of community - particularly neighbours - was mentioned by more than 300 participants and some reported the common experience of getting to know previously unknown neighbours and increase interaction with others in the community at local shops or parks. A pleasant Scottish summer also supported such interactions, several said. At least 100 people said social interactions were linked to their physical activities - such as time spent outdoors while walking for exercise, walking the dogs or active commuting. Professor Whittaker added: "Our research underlines the importance of addressing loneliness and social support in older adults - but particularly during situations where risk of isolation is high. Although specific to the pandemic, this study has wider implications of helping us to understand the impact of social distancing and social isolation on older people. "The findings may be applicable in the future - both in and outwith pandemic situations. In Scotland, the recommendations for improvement may be through encouraging older adults to get to know their neighbours better, getting involved with local buddying systems and community initiatives, including via digital means, and engaging in physical activity, such as daily walks in the community." Brian Sloan, Chief Executive of Age Scotland, said: "While it may prove difficult to consider any aspect of the pandemic positive as such, it is important and worthwhile to reflect on what it has taught us, both about ourselves and society and about the necessary tools to tackle Scotland's increased levels of loneliness and isolation. "For example, we've seen first-hand how important the community response has been in terms of supporting older people throughout lockdown and it has been inspiring to witness how people across the country stepped in and stepped forward to help those in need around them. Even as restrictions ease, we hope to see this sense of community spirit continue.  "The ongoing impact of COVID-19 has also demonstrated just how important increased digital inclusion is and how easily those without access to technology can feel out of the loop. It's reassuring to see so many older people reporting that they have been able to embrace and engage with technology to stay connected and active.  "However, it's equally important to ensure those who are unable or do not wish to use the internet have alternative ways to stay connected to their communities and support networks. "As we take steps towards recovery together, it is vital that no one is left behind and those most impacted are supported to play a full part in society again.  "We know we will be living with the ongoing effects of lockdown loneliness for a long time to come, and this research will be incredibly valuable when considering how best to tackle loneliness and isolation and to improve the wellbeing of older people going forward."     Signs of Vitamin B12 Deficiency World Health Net,  May 1, 2021 Modern nutritional research offers much more information about which nutrients are required for optimal health than in years past. The general opinion of most health care providers has been that patients should eat a balanced diet in order to make sure their nutritional needs are being met. Until the past few decades this was good advice, but the nutrients contained in most foods sold in grocery stores has been depleted, due to the way they were grown and processed. This means the nutrients most important to the proper functioning of the human body are best ingested through supplementation. Those who have a deficiency of vitamin B12 may be experiencing some serious health problems that they are not even aware of. Food Sources of Vitamin B12 Food products that come from animals are the only sources of the vitamin, so someone who follows a vegetarian or vegan diet would most likely need to supplement B12. It is also good to supplement if one has a diet that restricts the consumption of meat, dairy, eggs because of the relatively high levels of cholesterol and fat.  Health Problems Caused by a Vitamin B12 Deficiency Some of these health issues are easily mistaken as symptoms of other diseases, such as diabetes. Others may be confused with common aging problems. Weakness Fatigue Tingling and/or numbness in the extremeties Memory loss and cognitive difficulties Difficulty in walking, because of staggering or balance problems Health care providers may not be able to identify these problems as a deficiency of Vitamin B12, so a blood test may be needed, in order to reach a correct diagnosis. There are a few other less common symptoms that indicate a deficiency of the vitamin. Paranoia and hallucinations Anemia Jaundiced skin An inflamed and swollen tongue Many people are not very well educated about their nutritional needs and the problems they may experience from various deficiencies. Most people have too much stress in their lives and struggle to find enough time in the day to get everything done. People often naturally think whatever fatigue or weakness they feel is the result of not enough time and rest, but symptoms could well be due to a Vitamin B12 deficiency.  Although seniors are most at risk for nutritional deficiencies due to dietary restrictions, a depressed appetite and medications, younger women also experience anemia due to monthly menstruation. The average person is often surprised how much better they feel once they begin a regime of Vitamin B12 supplementation. It is important to note that not all B12 supplements are the same, so if adding the vitamin to a diet it would be wise to research all the options available. One common B12 supplement actually contains arsenic and should be avoided. Since the best source of B12 is found in foods, eating more meat, eggs, dairy and especially poultry is a good choice. Poultry is relatively low in fat and cholesterol, so it is safer for those who are at risk for heart disease.

Each step we run consumes movement from 200 muscles

In this episode of The Greg Bennett Show, Greg Bennett has an incredible conversation with Gustav Iden. Gustav is spearheading the next generation of superstar triathletes. At 24 he’s already won the IronMan 70.3 world championships and more recently the challenge Daytona PTO championships. Both events had two of the greatest fields ever established in the world of triathlon, and both events he put on a display that indicates that the next generation is here and they’re taking the sport further than any of us thought possible. He’s part of the Norwegian clan that is taking the world by storm alongside his training partners 2019 world championship grand final winner Khristian Blumenfeld and World Triathlon Series podium finisher Casper Stornes. It’s exciting to watch this new generation and the sport of Triathlon continue to summit new heights. In this episode, Gustav describes the impact on his life winning the Ironman 70.3 world title. He shares an incredible story about wearing a Taiwanese hat that he'd found on the side of the road in Japan, to victory at the Ironman 70.3 world title and how that event went viral in Taiwan and had a huge influence on him signing with a Taiwanese bike company Giant bikes because of it. It really is a remarkable story. Gustav describes the fact that he's naturally confident but hopes it doesn't come across as arrogance. He shares the fact that his VO2 max has been tested at 92... which is one of the biggest scores in history. Consider the fact that the average man has a V02 max of around 60 and it's no surprise that Gustav can deliver so much Oxygen around his body. They discuss the Challenge Daytona event in detail and Gustav shares the importance of winning Challenge Daytona to let his fans and sponsors know that the IM 70.3 World title the year before wasn't a fluke. So many great stories in this one.

This week's podcast episode features Richard Diaz, the founder of the Natural Running Network and creator of the Natural Running Coaches Certification Program. Richard is the founder of Diaz Human Performance, a California based sports performance business that has been around for over 18 years. He has extensive experience in clinical sports-specific diagnostics which includes V02 max, resting metabolic assessments, running mechanic video analysis, gait correction, and coaching.  In this podcast we discuss:00:00 - Intro02:39 - Movement analysis06:08 - Richard Diaz on Stick Mobility and OCR10:01 - Running diagnostics - overstriding13:02 - Gait analysis and mechanics16:05 - Barefoot training18:29 - Rehabbing running injuries21:03 - Changing the perception of your effort22:48 - Running analysis: treadmill vs track24:22 - The importance of upper body movement while running28:13 - Pre-run preparation and warm-ups32:48 - Running surfaces: road vs trail36:32 - Training volume45:09 - Isometrics and priming for running and CrossFit50:35 - Veejay Jones - World Champion OCR Athlete More from Richard:Website: Diaz Human PerformanceInstagram: @diazhp

Urban Indigenous youth are taking the lead, advocating for policies that uphold the rights of Indigenous peoples on and off-reserve. Host Am Johal is joined by Jessica Savoy and Edgard Villanueva-Cruz from Aboriginal Life in Vancouver Enhancement Society (ALIVE). They discuss their recent report, Our Place, Our Home, Our Vision: Youth Voices of East Vancouver. The report contains Indigenous and non-Indigenous youth-generated recommendations for bringing urban Indigenous voices to the table, applying UNDRIP across different levels of government, and creating new models of self-governance for Indigenous people living off-reserve or in urban centers. Aboriginal Life in Vancouver Enhancement Society (ALIVE): https://alivesociety.ca/ ALIVE Report: Our Place, Our Home, Our Vision: Youth Voices of East Vancouver: https://alivesociety.ca/wp-content/uploads/2020/09/alive-youth-policy-report-V02.pdf B.C. Declaration on the Rights of Indigenous Peoples Act: https://www2.gov.bc.ca/gov/content/governments/indigenous-people/new-relationship/united-nations-declaration-on-the-rights-of-indigenous-peoples United Nations Declaration on the Rights of Indigenous Peoples: https://www.un.org/development/desa/indigenouspeoples/declaration-on-the-rights-of-indigenous-peoples.html

Steve Bate is a World Champion cyclist on the Great Britain cycling team, despite being born and raised in NZ. He loves nothing more than a bike packing adventure. He's a carpenter turned Outdoor Ed Instructor, he won a gold medal at Rio 2016.... And he's also going blind. There is sooooo much to talk about with Steve and this interview will have you laughing, it will leave you feeling inspired for an adventure and it will make you feel grateful to do what you can, every single day, without even thinking twice about it. You'll hear: How his dreams of becoming a mountain guide were shattered when he was told he was going blind more on becoming the first Visually Impaired person to solo climb El Capitan How he went from being a 'rock climbing bum' to the GB cycling team in his 30s, despite never having owned a road bike Why he has never done a Lactate Threshold Test or a V02 max test in his life. His thoughts on preparing for his second Paralympics in his 40s Find out more about this week's guest Steve Bate website (https://www.stevebatembe.com/) Steve Bate instagram (https://www.instagram.com/stevebatembe/) Steve Bate's solo El Cap climb (https://www.theguardian.com/sport/video/2016/oct/31/paralympic-gold-medallist-steve-bate-climbs-el-capitan-video) Steve Bate and Adam Duggleby (https://www.britishcycling.org.uk/gbcyclingteam/new/bio/Steve_Bate) - Paralympic and World Champion cyclists Second City Divide (https://www.youtube.com/watch?v=xS406qt9pUs&feature=emb_title) adventure video (you must give this a watch!) Like what you heard? Let me know! Connect with Inside Tri Show across Social Media, just search Inside Tri Show or click on the icons below BECOME A PATREON (www.patreon.com/insidetrishow) Thanks to all of the wonderful people who support the show, so I can continue to bring you the best interviews in triathlon every week. It means a lot to me, especially at the moment. Why not join them? Click becoming a Patron of the Inside Tri Show (www.patreon.com/insidetrishow). POWERED BY 33 FUEL This week's show is powered by www.33fuel.com (https://www.33fuel.com/). Komfuel Like a pic' n mix of sports nutrition through your letterbox! Listeners can get 20% off all orders or advance sweat tests using the code: INSIDETRI at www.komfuel.co.uk (https://komfuel.co.uk/) Find out more about Helen Head over to Helen's website (www.helenmurray.net) to find out more about her. Support this podcast

Being injured sucks, and if you're unfortunate enough to have been injured before you'll know it can be a painful process to recover from and can take time to get back to your pre injured fitness level. Phil's role is to bridge the gap from being treated for pain and getting people back to training. Often, when being treated for an injury, the practitioner treats the actual injury, getting you to a point of being pain-free. The next step isn't always as clear, being pain-free doesn't necessarily mean you're ready and able to go full guns blazing. Phil talks u through what the process of going from pain to being pain-free, to being back ready to train looks like. Phil has a great depth of knowledge on the subject of movement and physiology. After covering returning to training we discussed running, more specifically getting started or starting again, and the benefits of fitness testing, specifically V02 max testing. Absolutely brilliant episode, thank you, Phil, for joining us. If you have any questions for Phil you can get in touch with him directly through train.perform.recover or go and find Phil at Up & Running,

Очередной митинг RIPE за номером 80 должен был начаться вчера в Берлине, но начнётся сегодня в виртуальном пространстве (зарегистрироваться ещё можно). В связи с этим у некоторых личностей началось сезонное обострение, а некоторых не отпускает уже давно. Обсудим последние «инициативы» на ниве улучшения до боли знакомого IPv4 (и не только), а так же предстоящий RIPE NCC GM и выборы в RIPE NCC Executive Board. В гостях: Артём Гавриченков. Технический директор Qrator LabsСергей Мясоедов. Сотрудник небольшого провайдера в ЧехииПро что: NewIP, IPv4+, IPv10 и прочее IPvX безумие Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://dts.podtrac.com/redirect.mp3/https://fs.linkmeup.ru/podcasts/lte/lte-V02.mp3

Очередной митинг RIPE за номером 80 должен был начаться вчера в Берлине, но начнётся сегодня в виртуальном пространстве (зарегистрироваться ещё можно). В связи с этим у некоторых личностей началось сезонное обострение, а некоторых не отпускает уже давно. Обсудим последние «инициативы» на ниве улучшения до боли знакомого IPv4 (и не только), а так же предстоящий RIPE NCC GM и выборы в RIPE NCC Executive Board. В гостях: Артём Гавриченков. Технический директор Qrator LabsСергей Мясоедов. Сотрудник небольшого провайдера в ЧехииПро что: NewIP, IPv4+, IPv10 и прочее IPvX безумие Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://dts.podtrac.com/redirect.mp3/https://fs.linkmeup.ru/podcasts/lte/lte-V02.mp3

Dans cet épisode, j’ai l’honneur de recevoir un des personnages historiques du monde du trail. Journaliste et photographe, Il est le créateur des magasines V02 run et Endurance en 1995 et du site internet SPE15 en 2015 consacré au dopage dans le monde de l’athlétisme et de la course à pied. Il est en premier lieu et c’est ce qui nous intéresse le plus, le créateur et l’organisateur avec son épouse Odile Baudrier du festival des templiers depuis 1995. Nous allons évoquer son immense expérience du milieu puisqu’il fait partie des pionniers de la discipline. Bonne écoute et merci encore pour votre fidélité au LTP.  N'hésitez pas : abonnez-vous sur les principales plateformes d'écoute (Deezer, spotify, podcast addict ...) pour être informés lors de la sortie des épisodes et notez avec 5 étoiles si vous utilisez APPLE PODCAST lorsque vous appréciez le contenu proposé.  Ce petit geste permet d'augmenter la visibilité du podcast. Je suis également attentif à tous vos commentaires et retours.    Pour rejoindre la communauté LTP  Les principaux liens ainsi que pour vous abonner à la newsletter c'est par ici : https://linktr.ee/lets_trail_le_podcast Instagram : @lets_trail_le_podcast   Facebook : lets trail  YOUTUBE : LETS TRAIL 

All about V02 max and why comparison is kinda dumb in the realm of fitness (and most areas of life).

On this week's podcast, we talk to Dr. Dan Plews about the low carb, high fat training he's doing with Taren in his quest to qualify for Kona, how Plews prescribes training to the athletes he works with, and when athletes should do fat max, V02 max, lactate and ketone testing.

Time Stamps Start: What's New - Tom's Ultra Marathon Experience  25 Minutes: Topic of Podcast  In this week's podcast, we discuss training techniques that can help you prepare for an ultra marathon. This podcast was inspired by Tom's recent ultra marathon, in which he ran 50 kilometers in 11 hours. We touch on topics such as long, steady state cardio sessions to increase your lactate threshold, high intensity interval training to increase your V02 max, as well as proper weight training techniques to fully maximize your weight lifting session to become as strong as possible. We'll continue the conversation next week and touch on recovery techniques as well as the proper nutrition to optimize your performance on race day. Website: https://tntwellnessandnutrition.com Email: tntwellnessandnutrition@gmail.com iTunes: itunes.apple.com/us/podcast/tnt-w…d1428217037?mt=2 Google Play Music: play.google.com/music/listen#/ps/…wd2aymtaixp6lvee4 SoundCloud: https://soundcloud.com/user-422365757-83307870 Stitcher:https://www.stitcher.com/s?fid=445098&refid=stpr YouTube: https://www.youtube.com/channel/UCXb2pCmzu6JxW27bunmFytQ Twitter: twitter.com/tnt_wellness Facebook: www.facebook.com/tntwellnessandnutrition/ Instagram: www.instagram.com/tntwellnessandnutrition/

Мы сначала планировали, что IRL — это когда linkmeup встретился где-то на квартире/офисе, поболтал за жизь и ещё и записал это на диктофон. Оказалось, что формат чуть пошире — и в него прекрасно укладывается рандомный трёп на диктофон с любого офлайнового события. Поэтому встречайте IRL №2 — запись Саши Мамонта, Александра Кугушева из DotNet & More Подкаст и Анатолием Кулаковым из RadioDotNet с ITGM 2019. Продолжаем экспериментировать с форматами наших выпусков и вашими ушами =) Как вы вероятно помните, недавно мы посетили IT GLobal Meetup, где, помимо всего прочего, Мамонт принял участие в круглом столе организованном сообществом SpbDotNet, где обсуждали сложности создания технических подкастов, как делать их интересными, организацию процесса и резиновые дилдаки (внезапно). Мероприятие проходило на открытом воздухе (натурально в поле), поэтому на записи, кроме ветра, отлично слышны квадроциклы, шелест флипчартов, музыка с главной сцены, пролетающие птичики и квадракоптеры, а так же многое другое. Но мы приняли волевое решение эту запись выложить ибо не так уж она и ужасна. Даже музыку фоновую не приклеивали, для антуражности. P.S. Зато всё в честном стерео ;) Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://dts.podtrac.com/redirect.mp3/fs.linkmeup.ru/podcasts/irl/linkmeup-irl-V02(2019-07).mp3

Мы сначала планировали, что IRL — это когда linkmeup встретился где-то на квартире/офисе, поболтал за жизь и ещё и записал это на диктофон. Оказалось, что формат чуть пошире — и в него прекрасно укладывается рандомный трёп на диктофон с любого офлайнового события. Поэтому встречайте IRL №2 — запись Саши Мамонта, Александра Кугушева из DotNet & More Подкаст и Анатолием Кулаковым из RadioDotNet с ITGM 2019. Продолжаем экспериментировать с форматами наших выпусков и вашими ушами =) Как вы вероятно помните, недавно мы посетили IT GLobal Meetup, где, помимо всего прочего, Мамонт принял участие в круглом столе организованном сообществом SpbDotNet, где обсуждали сложности создания технических подкастов, как делать их интересными, организацию процесса и резиновые дилдаки (внезапно). Мероприятие проходило на открытом воздухе (натурально в поле), поэтому на записи, кроме ветра, отлично слышны квадроциклы, шелест флипчартов, музыка с главной сцены, пролетающие птичики и квадракоптеры, а так же многое другое. Но мы приняли волевое решение эту запись выложить ибо не так уж она и ужасна. Даже музыку фоновую не приклеивали, для антуражности. P.S. Зато всё в честном стерео ;) Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://dts.podtrac.com/redirect.mp3/fs.linkmeup.ru/podcasts/irl/linkmeup-irl-V02(2019-07).mp3

Research shows a small dose of V02 intervals can help boost your performance.

Run Fast as a Masters Runner Running past your forties (a group typically referred to as “Masters Runners”) comes with unique challenges. Some rumored challenges are false, and some are very real. One of the more common illusions is that Masters Runners can’t run fast. You may hear that older runners should keep to marathons and other ultra-distances where they can run at a reasonable pace. “Because you are old, you can’t run fast, and because you aren’t fast, you can only do long runs.” This is NOT true. While there aren’t any 40 or 50-year-olds competing with Usain Bolt’s records, there are plenty that are running fast marathons, 10Ks, and 5Ks. Pete Magill has set records for the fastest 5K and 10K for runners over 50 and runners over 55. He also has the record for being the oldest person to run a 5K in under 15 minutes. He didn’t get serious about running till his late thirties when he wanted to make some health changes, and he has been showing the world that 50-year-olds can run fast. Now in his 56thyear, Pete has written several books about running. He has a positive mindset about what he is able to do today and says, ”I’d rather have my 56-year-old body than my 39-year-old body.” While Pete has officially debunked the myth that Masters Runners can’t run fast, he acknowledges the fact that recovery needs to be taken more seriously as you age. “You actually have to train correctly now,” says Pete “Masters Running is a no-mistake zone.” The Right Amount of Effort If you are getting back into running, or running into old age, it is imperative that you recover correctly. Magill says that recovery is not the goal, super compensation is the goal. Super compensation is the second part of recovery when your body has strengthened to complete an even more difficult training session. To reach super compensation, Pete recommends resting for one additional day after your body feels fully recovered. The other aspect of proper recovery is to avoid training too hard. This can mean skipping your last set, or running 10 minutes less than you planned. Pete says that you can only make a little bit of improvement each day, so you shouldn’t over work for that little bit of improvement that is possible. Be consistent, take the time to recover, and don’t over train in your individual sessions. A Sample 5k Workout for a Masters Runner (or for Anyone!) Pete says that if you train your body to run a fast 5k, then you have also trained your body to run a fast 10k and a fast marathon (with a few additional long runs). Training for a 5K requires you to train, slow, medium and fast twitch muscle fibers. Once you have built a strong body that uses all your muscle fibers, you are ready for any race. Following this workout, with recovery runs in between, will help prepare you for a fast 5k. Monday: V02 Training. This is your fast twitch training. In these runs you want to run at a 5K or even a 3K effort. In your first week you should start by running 5-10 sets of one-minute runs with a 3-minute jogging recovery in between each run. Increase the time and the intervals until you are running 5 sets of 5-minute runs. Thursday: Tempo Work. This is your intermediate muscle group. Do 1-2 sets of 10-20-minute runs at a 10K pace. Just like the V02 training, you should work up to the number of sets and the duration of the run. Saturday: Long Run. Your slow twitch muscles. For 5K training, these long runs should be between 90 and 120 minutes. Like the other two workouts, work up to the amount of time you are running. Long runs can do wonders for your 5K. Some of the benefits include: generating a better stride, teaching your body how to burn fat, and creating a more efficient nervous system. Be Patient and Run Fast! As you train for your 5K, be patient. It’s the only way to run fast. Give yourself three to six months to properly train for a 5K and once you start racing, don’t do more than one 5K every two weeks. Don’t be afraid to switch up your race distances as well. Run a 10K or a half-marathon, and if you can, try to find a speed race. Alternating distances can produce great 5K results. Now, go start running fast, because you can!   Resources: (Book) Build Your Running Body (Book) Fast 5k (Book) The Born Again Runner Pete’s Website   Thank you to Aftershokz and Nunee for being a wonderful sponsor of The Running For Real Podcast.   The award winning headphones which are best known for their open ear listening experience. I have to admit, I was a little skeptical at first, but they absolutely blew me away, they are fantastic and were built for runners! Being able to hear your music as well as your surroundings is great for our safety. Visit the Aftershokz website, and use code TINA for $50 off!   Don’t let knee pain keep you from completing your long runs, or worse, sideline you altogether. NuNee is designed specifically to relieve that dreaded Runner’s Knee pain. Unlike a typical knee sleeve, NuNee relieves the pressure at the source of the pain. And as the research reveals, if you relieve the pressure you relieve the pain. Runners from coast-to-coast are getting instant relief with NuNee. NuNee can help you get back to running without knee pain. Use code tinamuir at NuNeeShop.com thats nuneeshop.com for a 20% discount   Thanks for Listening! I hope you enjoyed today's episode. To share your thoughts: Leave a note in the comment section below. Join the Running for Real Facebook Group and share your thoughts on the episode (or future guests you would like to hear from) Share this show on Twitter, Facebook, Instagram, or Pinterest. To help out the show: Leave an honest review on iTunes. Your ratings and reviews will really help me climb up the iTunes rankings and I promise, I read every single one. Not sure how to leave a review or subscribe, you can find out here. Thank you to Pete, I look forward to hearing your thoughts on the show.

What you should know about Vitamin K2 – the little-known nutrient, deficient in 97% of Western populations. NattoPharma’s Chris Speed, nutritional scientist and dietician, talk with BSc’s Greg Young about the importance of K2 for young, old and athletes. What is it? Are you getting enough from your diet? Strongly tied to cardiovascular health and reduced risk of heart disease, bone density and prevention of osteoporosis, increased V02 max and athletic performance, energy and recovery, Vitamin K2 could be the supplement you didn’t know you needed.   The Palaeolithic diet and cardiometabolic syndrome: Can an ancient diet be the way of the future?https://www.sciencedirect.com/science/article/pii/S2212958818300144 Can omega-3 polyunsaturated fatty acids improve metabolic profile in polycystic ovary syndrome (PCOS)?https://www.sciencedirect.com/science/article/pii/S2212958817301179 Methylenetetrahydrofolate reductase (MTHFR): Mythology or polymorphism(ology)?https://www.sciencedirect.com/science/article/pii/S2212958817300058 Can methylenetetrahydrofolate reductase (MTHFR) polymorphisms increase the risk of chronic disease, such as non-alcoholic fatty liver disease (NAFLD)?https://www.sciencedirect.com/science/article/pii/S2212958817300125 The effect of omega-3 polyunsaturated fatty acids on fibrin and thrombin generation in healthy subjects and subjects with cardiovascular diseasehttps://www.ncbi.nlm.nih.gov/pubmed/25703517 Effects of omega-3 polyunsaturated fatty acids on platelet function in healthy subjects and subjects with cardiovascular diseasehttps://www.ncbi.nlm.nih.gov/pubmed/23329646 The influence of diet and nutrients on platelet functionhttps://www.ncbi.nlm.nih.gov/pubmed/24497119 The influence of herbal medicine on platelet function and coagulation: a narrative reviewhttps://www.ncbi.nlm.nih.gov/pubmed/25839871 Comment on "Danshen and the Cardiovascular System: New Advances for an Old Remedy"https://www.ncbi.nlm.nih.gov/pubmed/26951503 Effect of omega-3 fish oil on cardiovascular risk in diabeteshttps://www.ncbi.nlm.nih.gov/pubmed/20534874 Diurnal changes and levels of fibrin generation are not altered by continuous positive airway pressure (CPAP) in obstructive sleep apnoea (OSA). A randomised, placebo-controlled crossover studyhttps://www.ncbi.nlm.nih.gov/pubmed/22334531 Effects of continuous positive airway pressure on coagulability in obstructive sleep apnoea: a randomised, placebo-controlled crossover study

V02 intervals are designed to maximize your oxygen uptake. The short recovery efforts help the athlete metabolize the lactate, yet still maintain an elevated heart rate.

Welcome and thank you for listening.  Lance Armstrong had one of the highest V02 max readings at 84.  Killian  Jornet, the world class ultra runner clocks in at an amazing level of 92.  In a study published in the Journal of the American Cardiology, August, 2018 investigators in Copenhagan followed 5000 males for 42 years to evaluate the effect of V02 max on longevity.  Those with the highest levels at age 50 lived 4.9 years longer than the lowest quartile.  We discuss V02 max and what it might mean for those interested in achieving optimal health and fitness.   I shared some struggles that I have encountered over the past week with members transitioning to plant based nutrition.  There are many stumbling blocks even when you have the best intentions.  It is like learning a new language when words have more than one meaning causing you to say something totally different than you had intended.   Weight loss plans are often mistaken as a means to health which cound not be further from the truth.  Most of these plan focus on portion control.  I received an invitation to an ice cream social that the hospital is sponsoring to celebrate their bariatric surgery program.  The belief is that if you control your portions even with radical surgery you still can eat unhealthful foods.  I received another invitation to a BBQ pig roast for doctor appreciation for the hospital.  They would not have that menu it they did not think the majority of doctors would find it appealing and enjoy the "occassional" overindulgence.  By supporting such events we are acknowledging our disconnect with food and health.  If your doctor does not take care of his or her own health, how will they ever take care of yours?   We have had the most success in reversing lifestyle diseases through our nutrition education programs.  Members have three classes to choose from weekly that review the why and how with regards to plant based nutrition.  We have a members only website that has cooking demonstrations and lectures that can be accessed if they cannot attend class.  Working together as a team with a physician and a registered dietitian provides the support needed to make achieving health and wellness a success.  Please check out the website at doctordulaney.com and email me at jami@doctordulaney.com with questions.  Sign up for the newsletter on the website to receive monthly newsletters sharing insights and tips to become the healthiest you.   Thank you for listening. 

Прямо вслед за Денисом в бар подходит Роман Горге. А хотя нет, забегает, кричит «Швеция за ЗОЖ» и убегает. Приходится брать интервью на бегу. В Швеции рациональное отношение к здоровью, умеренное к алкоголю, выраженно-отрицательное к курению. Переехать сложно, но если уж получилось, то в кармане Вид На Жительство. В городе с населением 70к человек студент в качестве бакалаврской работы может заниматься разработкой браслета с тревожной кнопкой и связью с приложением. В Северном море можно купаться. Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://archive.org/download/pouehavshie-V02/pouehavshie-V02.mp3

Прямо вслед за Денисом в бар подходит Роман Горге. А хотя нет, забегает, кричит «Швеция за ЗОЖ» и убегает. Приходится брать интервью на бегу. В Швеции рациональное отношение к здоровью, умеренное к алкоголю, выраженно-отрицательное к курению. Переехать сложно, но если уж получилось, то в кармане Вид На Жительство. В городе с населением 70к человек студент в качестве бакалаврской работы может заниматься разработкой браслета с тревожной кнопкой и связью с приложением. В Северном море можно купаться. Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с яндекс-диска. Url podcast:https://archive.org/download/pouehavshie-V02/pouehavshie-V02.mp3

Being physically active can do wonders for the body… and the mind. Find out how brain health relates to physical fitness in this post from guest blogger Anabel Cooper. It’s long been assumed that there is some kind of link between physical fitness and brain health. However, the majority of studies that investigated this link have gone for a methodology less than completely accurate. Generally, scientists have depended on self-reporting by volunteers of their levels of exercise. However, a recent series of tests adopted a new methodology and confirmed that: Increased aerobic fitness is reflected in integrity of white matter The largest results related to executive and memory function Poor aerobic fitness resulted in poor memory and reasoning results The main way this test differed from previous ones was in a new methodology. Aerobic tests were carried out with and measured by VO2 Max. As a result, scientists were able to take precise measurements of the fitness levels of the participants. From these results, they were able to work out some definite correlations between fitness levels and integrity of white matter. This isn’t to say that fitness is the be all and end all, or that it plays a definitive role in the development of white matter. The scientists noticed that in many cases, there was little difference in development between a subject with high fitness levels and one without. However, there is nevertheless an important correlation. While these results may have little significance for younger people, their effects on an aging population are significant. Naturally, the importance of fitness throughout a person’s life is a given. However, considering the impact fitness could have on the effects of Alzheimer’s Disease, these results are worth sharing. The surge in an aging population is set to have serious effects on our approach to healthcare and aged care. Already, countries such as Japan are struggling to find solutions to the problem. An aging population requires a high amount of care, and that required for dementia and Alzheimer’s sufferers is even higher still. The ability to slow down the effects of Alzheimer’s could play a significant role in reducing the necessary care an aging person may need. Definitive Answers Have Not Yet Been Found That said, the scientists behind the recent experiment have been quick to point out that, while there is certainly a correlation, they are yet to alight upon any definitive answers. Points such as how much exercise is needed to make a difference, and whether specific types of exercise have a greater effect than others, remain unanswered. However, given the progress the current experiment has made, we hope to see these questions answered in the near future. The ability to issue a definitive compilation of advice for aging people looking to make the most out of their fitness could prove extremely useful. What is perhaps remarkable is that this is the first time that scientists investigating these correlations have thought to base their methodology around V02 readings, rather than reported personal experiences. The resulting change in approach is responsible for this new available data. What is clear is that, with an increasing senior population around the world, scientists and others in many countries are working to come up with a model that can support this greying population. Regardless of the possible effects it may have on the brain, higher fitness levels in old age allow for increased independence, and a reduced reliance on aged care. Naturally, there are limits. Sooner or later, we all die of something, and it may not always be a swift decline. There is also the danger that we may start shifting the goalposts: an increasingly able and healthy aged population could result in retirement ages being pushed back in order to try and force more productivity on those who are apparently capable of it. All these questions are becoming ever more pressing. But regardless of the implicati...

Второе интервью из цикла собесов с Клиппером состоялось. Кандидат: Андрей. Резюме. К слову для собеса было собрано рекордное количество онлайн-слушателей — 70 в пике, 65 в среднем. Скачать файл подкаста РезультатыПоведенческая часть: Плюсы Любознательность на лицо (IPv6, TCP/IP Illustrated)Минусы Не стоит внедрять в сеть новые фичи «для прокачивания скиллов». Уж если внедрил — не стоит об этом рассказывать.Ответы на вопросы про фейлы на работе и апгрейд кор-свитча показали не просто отсутствие планировки работ, но и отсутсвие понимания в её необходимости.Если время на запланированную работу истекает — делаем rollback. Самодеятельнсти у джуниора должно быть минимум, право на неё надо заработать, ибо за фейлы отвечать будеть тимлид.Техническая часть: Плюсы Очень обширные знания, как для вакансии, так и для показанного в резюме опыта работыУмение мыслить на ходу (longest match в BGP)Минусы Отсутствие знаний облачных решений (было указано в требованиях вакансии)ЗаключениеСклоняюсь к «overqualified». Взял бы, но предпочел бы более дисциплинированного инженера, пусть даже сильно уступающего по знаниям. СамокопаниеКак уже отмечал Марат ранее, действительно, Алекс постоянно наталкивает на правильные мысли. Но как это не сработало в случае с router-id в LSA#4, и парой очевидных полей в заголовке TCP — волнение за ответ перед широкой аудиторией таки взяло вверх. Весьма неожиданным иногда оказывались провалы в глубину теории после легкого поверхностного вопроса. В целом весьма положительные эмоции, спасибо Клипперу за собес, за конструктивные замечания и комментарии к резюме, и за возможность попасть в историю linkmeup ltd.Url podcast:https://archive.org/download/sobes-V02/sobes-V02.mp3

Второе интервью из цикла собесов с Клиппером состоялось. Кандидат: Андрей. Резюме. К слову для собеса было собрано рекордное количество онлайн-слушателей — 70 в пике, 65 в среднем. Скачать файл подкаста РезультатыПоведенческая часть: Плюсы Любознательность на лицо (IPv6, TCP/IP Illustrated)Минусы Не стоит внедрять в сеть новые фичи «для прокачивания скиллов». Уж если внедрил — не стоит об этом рассказывать.Ответы на вопросы про фейлы на работе и апгрейд кор-свитча показали не просто отсутствие планировки работ, но и отсутсвие понимания в её необходимости.Если время на запланированную работу истекает — делаем rollback. Самодеятельнсти у джуниора должно быть минимум, право на неё надо заработать, ибо за фейлы отвечать будеть тимлид.Техническая часть: Плюсы Очень обширные знания, как для вакансии, так и для показанного в резюме опыта работыУмение мыслить на ходу (longest match в BGP)Минусы Отсутствие знаний облачных решений (было указано в требованиях вакансии)ЗаключениеСклоняюсь к «overqualified». Взял бы, но предпочел бы более дисциплинированного инженера, пусть даже сильно уступающего по знаниям. СамокопаниеКак уже отмечал Марат ранее, действительно, Алекс постоянно наталкивает на правильные мысли. Но как это не сработало в случае с router-id в LSA#4, и парой очевидных полей в заголовке TCP — волнение за ответ перед широкой аудиторией таки взяло вверх. Весьма неожиданным иногда оказывались провалы в глубину теории после легкого поверхностного вопроса. В целом весьма положительные эмоции, спасибо Клипперу за собес, за конструктивные замечания и комментарии к резюме, и за возможность попасть в историю linkmeup ltd.Url podcast:https://archive.org/download/sobes-V02/sobes-V02.mp3

In this episode I talk to Professor Martin Gibala at McMaster university. He is the author of the 1 Minute Workout.  We talk about: How to double your capacity in 2 weeks.  What is interval training and sprint training Increased fitness with interval training What is oxidative stress What is 1 minute training What is V02 max The connection between Vo2 max and longer life 80/20 split for long distance athletes How often should you train interval training Interval walking When is it best to practice the day? Enjoy See acast.com/privacy for privacy and opt-out information.

I dagens episode snakker jeg med mannen bak boken "The 1 minute Workout" Martin Gibala er Professor på McMaster universitet i Canada. Vi er innom følgende: Hvordan doble kapasiteten din på 2 uker.  Hva er intervalltrening og sprint trening Studier viser økning i Fitness med intervall trening Hva er oxidativt stress Hva er 1 minutt trening Hvordan bruke HIIT i det daglige 1 intens økt i uken begrenser dødelighet  Hva er V02 max Sammenhengen mellom Vo2 max og lengre levetid Kun 2 til 3 minutters oppvarming 80/20 splitt for langdistanse utøvere Hvor ofte burde du trene intervall trening Intervall gåing Når er det best å trene på døgnet Med mer  

Guest Hero: Ben Greenfield. Fitness, nutrition and human performance consultant at BenGreenfieldFitness.com Hello, my cubicle cardio, open space sit-ups, corner office chin-ups, home den dips, and coffee shop sprinters. My name is Brock Armstrong, and I am not the Workplace Hero. Nor am I the Workspace Guru, the Office Space Sage, or the Business Space Mentor. We are in this together, me and you. One podcast at a time. Improving our lives and hopefully dragging a few of our co-workers with us. Now, as we warm-up for our main-set (do you like my athlete lingo there?), I want to thank some true heroes - the folks who have left reviews for this podcast in iTunes. Thank you to: AstridH77, TreeClown, Westcoastlistener, JW108, WallyPhD, KristenStaite, and Kdigitty108 for leaving all 5 star reviews along with some helpful feedback as well. I truly appreciate it — and, if you are a podcast listener I know you have heard this a million times - but leaving a review really does help new listeners find the podcast. Plus it makes me feel good and serves as a form of payment for the hours per week that I spend putting these episodes together. Think of it this way: if you can’t put dollars in my pocket, you can put some love in my heart. Ok! On with the show. I found a great list of “5 Horrible Exercise Excuses” over at wellnessmama.com and and a few more over at BreakingMuscle.com that I think sum up the top excuses that I have also heard over my years of being a Fitness Coach. They are: Excuse #1: I’m too Busy Yes. I get that you are busy. I don’t pretend to be the busiest person in the world and I’ve even used this excuse. But I bet if you were to truly track how you use every minute of your day, you could find a spare 20 minutes… probably more. Remember in the last podcast episode at workplacehero.me/distractions how we learned that we check our smart phones 105 times per day? If we have time to check our phones every 6 minutes, surely we can get up and break a sweat occasionally too… right? Excuse #2: It’s too Expensive If you think the only way to get fit is to join an expensive gym, buy a bunch of fancy equipment, or hire a personal trainer then, yeah it’s probably too expensive for most of us. Good news is, later in this episode you will learn that you don’t need any of that to exercise. You truly only need your body and some inspiration. And maybe an old pair of shorts. Excuse #3: I’m in Pain Yes, this excuse does have merit if you are injured or dealing with chronic pain - you do not want to “push through it”. We here at Workplace Hero do not believe in “no pain, no gain” but most injuries can be handled appropriately with some modification, adaptation, or simply choosing a different way to exercise. If you are dealing with chronic pain you may also want to consider the very real possibility that your inactive lifestyle is contributing to or perhaps even causing the chronic pain. Excuse #4: I Move Enough Already This was my excuse for a while too because I worked in an old building with very few washrooms and only one extremely slow elevator. I hear this excuse from new parents as well. Don’t get me wrong: If you have an active job or lifestyle that keeps you on your feet then you are doing better than a lot of people out there… but there is still something mentally and emotionally rewarding about YOU, focusing on YOUR body, through YOUR own dedicated workout - not simply as a byproduct of having hyper kids, a slavedriver boss or having to take 4 flights of stairs every time you have to pee. Excuse #5: I Don’t Like it At the heart of so many of these excuses is this: Exercise isn’t fun. It’s boring. It’s uncomfortable. And believe me, I tried a variety of things before I found something that really “fit” for me too. It took me a while to figure it out and, get this, it keeps changing. For a while I loved running, then I rediscovered hockey, then triathlon, then you couldn’t keep me out of the pool, then obstacle courses and now I am addicted to lifting heavy stuff. There are so many options - don’t let your preconceived notions of how boring it is to pump iron or how strange you feel taking yoga stop you for digging into an evening shinny game or a lunch hour power walk. Excuse #6: I’m Too Old No one is too old to exercise. Walking is exercise. Yoga is exercise. There are so many forms of exercise to choose from, ranging from low impact to high impact to mobility to balance to strength training. There are even classes specifically designed for seniors. A great place to start looking for classes that fit your age and ability is your local YMCA. Excuse #7: I Have a Bad Back Unless the doctor tells you to just lay in bed, activity is the best way to keep your back limber, to strengthen it, and to prevent additional pain. Dr. Ullrich, a board-certified orthopedic spine surgeon and medical director of Spine-health states “bed rest for more than a day or two can actually undermine healing.” But here is a PSA: If you suffer from back pain, see a doctor or physical therapist for a correct diagnosis, as well as for specific exercises and stretches to help alleviate pain. Don’t be a wimp but also don’t be an idiot. Excuse #8: I Am Too Fat You have to start somewhere, right? Believing that you are too overweight to exercise is like saying you're too skinny to eat. Your body needs exercise just the way your body needs food. No matter what number you are on a scale, you can do someth ing to start the process of strengthening your bones and joints for the load that they're carrying. If you are extremely self-concious, you can workout at home. Please don’t fall into the trap of believing that exercise has to hurt or make you sweaty and out of breath to be effective. Exercise is often a matter of just moving more. It doesn’t need to be a difficult class in the gym or excessive time spent lifting weights. Start small and work your way up to more challenge and volume in activity only when you’re ready to do so. And lastly, this has to be my favourite excuse of all. And by favourite, I don’t mean that I like it. Excuse #9: I’m Skinny, So I Don’t Need to Exercise Gah! As a species we have to stop confusing exercise with weight loss. They are not the same thing! There are so many benefits we get from exercise - weight loss is only one and honestly, it is by far the smallest one as well. Most weight loss experts will tell you that results are 80% from diet and only 20% from exercise. Yes, lean mass is usually associated with better health, but it is not an indicator of your organ health, lipids levels, or insulin sensitivity. Exercise is not just to keep our weight down, and let’s try to to disassociate weight loss from fitness. Weight loss is a number, fitness is a process that benefits our entire body and mind. Ok. Enough with the excuses! Let’s talk about why you would want to exercise in the first place. If it isn’t that great of a way to lose weight, what is it good for? Well, the body is a complex thing and a lot (and I mean A LOT) happens in your body when you first start working out. Let’s take a look at just a few. Starting with changes in your muscles, which use glucose and a thing called ATP (Adenosine triphosphate) for contraction and movement. To create more ATP, your body needs extra oxygen, so breathing increases and your heart starts pumping more blood to your muscles. Then, as you workout, tiny tears in your muscles occur and make them grow bigger and stronger as those tiny tears heal between exercise sessions. There are also changes in your lungs. As your muscles call for more oxygen (as much as 15 times more oxygen than when you're at rest), your breathing rate increases. Once the muscles surrounding your lungs cannot move any faster, you've reached what's called your VO2 max—your maximum capacity of oxygen use. And, in a nut shell, the higher your VO2 max, the more badass you are. A high V02 max is one of the things Lance Armstrong (no relation) was known for before he got known for that other thing… There are also changes in your heart. Your heart rate increases with physical activity to supply more oxygenated blood to your muscles. The fitter you are, the more efficiently your heart can do this, allowing you to work out longer and harder. As a side effect, this increased efficiency will also reduce your resting heart rate and your blood pressure will decrease as a result of new blood vessels forming. Then there is some fun stuff that happens in your brain as well. As Sarah Klein says in her Huffington Post article, This Is What Happens To Your Body When You Exercise: "When you work out regularly, your brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke, and ward off age-related decline." A number of very cool neurotransmitters are also triggered: endorphins, serotonin, dopamine, glutamate, and GABA. You may recognize these names because some of these are well-known for their role in mood control and they explain why exercise can be one of the most effective preventions and treatments for anxiety and depression. There are of course also changes that happen in your joints and bones, since exercise can place as much as six times more than your body weight on them. Peak bone mass is achieved in adulthood and then begins a slow decline, but exercise can help you to maintain healthy bone mass as you get older. You have probably heard that weight-bearing exercise is one of the most effective remedies against osteoporosis (better even than your calcium supplement which may actually do more damage than good). In a vast oversimplification, when you are young, your bones are dense but actually somewhat porous and soft, and as you age your bones can easily become less dense and more brittle -- especially if you remain or become inactive. Dr. Joseph Mercola has a great blog post about the benefits of exercise. In it, he says that one of the key health benefits of exercise is that it helps normalize your glucose, insulin, and leptin levels by optimizing insulin/leptin receptor sensitivity. This is perhaps the most important factor for optimizing your overall health and preventing a plethora of chronic diseases. But exercise affects your body in tons of other ways as well, directly and indirectly and even the most surprising side effects are almost universally good ones. For example: Improved sexual function, Changes in gene expression, Clearer skin, Improved mood, and Improved sleep. It’s time to bring in our Guest Hero for the week. To dive even deeper into this subject, I asked Ben Greenfield, for some help. Ben, who is also known as "The Brain" of triathlon, holds a Master's degree in exercise science and biomechanics, an ISSN Sports Nutrition Certification, a Serotta Bike Fit Certification, and the highest attainable certification as a Strength & Conditioning Coach by the NSCA. Ben also has an information packed podcast over at www.bengreenfieldfitness.com (where I was his co-host between 2011 and 2015). I asked Ben for his take on why we need to worry about moving and exercising more in the first place. Why indeed if we aren't going to, say, want to go out and get a six-pack or if we're Batman perhaps a nine-pack abs, or we don't want to go out and do a triathlon or a marathon, should we move and exercise? Well, it seems like there's some kind of evolutionary or ancestral, depending on your bent, advantage to moving. There's a variety of things that happen physiologically when you move, when you exercise, that go way above and beyond just you being able to, say, put on a unitard and go deadlift copious amounts of weight. One would be, and you're probably familiar with this one, is miracle grow for the brain. One of the primary ways you can increase things like the growth of new neurons and improve your intelligence and your memory and your executive function is with movement and specifically exercise. It's something called "brain-derived neurotrophic factor" that gets released when you exercise or BDNF. Originally, it was thought that you could only get that with aerobic exercise like jogging or something like that, but it turns out now, any type of movement. Lifting something heavy, sprinting, anything seems to cause brain growth. That's one thing. Basically you do it so you don't get stupid. There are some obvious de-stressing benefits. We're all familiar with this concept of catharsis and the fact that if you have a lot of cortisol and the subsequent epinephrin and these excitatory neurotransmitters that cortisol is going to release, well if you don't have some kind of an outlet for those, they can often lead to internal stress that builds up, and as farfetched as this may seem, leads to things like ulcers and high blood pressure. In some cases, some have even suggested cancer. This idea of reducing internal stress by moving, by giving yourself an outlet would be another big advantage. Of course, we know that beyond the sinews and the body fat and the big biceps, we have our immune system. Nobody likes to get sick. Well, one of the main ways that you get stuff moving around your body ... One of the reasons I had one of those dorky little mini trampolines here in my office that I'll bounce up and down on sometimes is your lymph flow. It's one of the best ways to clean your body up is to move and to move vigorously and to exercise. Even if you have no desire, again, at all to drop your body fat percentage or to get strong, I would hazard a guess that you probably don't want to get sick, and people who move often tend to have, or do have based on research, stronger immune systems. There's all the side benefits too like happiness and confidence and longevity and all these downstream benefits. I mean, yeah, it goes way beyond just being able to show off at the track. So, the next thing you listeners are probably wondering is why do we modern humans need to think about this. Surely Palaeolithic or even Elizabethan humans didn’t “go to the gym” or play “lunch hour games of horse.” Did they? So, why do we need to worry about this now? Hmm, well first of all, I love that term "Elizabethan human". I'm actually going to be calling myself an Elizabethan human. You have to use "forsooth" all the time if you do that. Yes hello. I am Ben and I'm an Elizabethan human. A pleasure to greet you, good sire. But would you say that this is even more important these days because we're spending so much time ... We wake up, we sit in our car, we sit on the subway. We get to work, we sit at our desk. We get back in the car and we sit there, and then we come home and we sit on the couch in front of the TV. Is this of an even more importance than it has been in the history of humankind because of this sedentary behavior? I mean, it's a tricky question because there's kind of like two replies to that question. One, yeah, of course it is important. The more sedentary you are, the more important it is to figure out how to bookend exercise the beginning or the end of the day. I'd say even that thinking pattern is a little bit flawed. We should instead say, well, now that we're surrounded by all these pieces of furniture and environmental variables, and post-industrial luxuries that allow us to sit and lay down and be still for copious amounts of time ... Perhaps what's best is not to say, okay I'm going to exercise at the beginning or the end of the day. Perhaps instead you're going to say, okay well I'm going to stick it to the man and I'm actually going to figure out how to not use all of these modern things that surround me that allow me to stay in this sedentary position. Right now, Brock, I'm standing. I'm not just standing, I'm standing on this topographical mat that's got bumps in it and little things that I can move my feet around. You've got me beat. My mat is just flat, but I am standing. Oh okay. Perhaps it's at least Elizabethan if not topographical. Forsooth. Yeah…. and so things like treadmills, and I've got a heavy punching bag right next to me here. When I'm on the airplane, I have this rule that every time I go to the bathroom, I'll do 50 squats in the tiny little airplane bathroom, and I don't go for an hour without standing up and stretching and going back and visiting with the flight attendants. When I'm waiting for a plane to fly or waiting for a bus, or waiting in line at the dentist or the doctor, I'm doing little squats and jumping jacks. Moving and staying active and moving that lymph flow and increasing that miracle grow for my brain and increasing my confidence and my happiness and my longevity without necessarily ever stepping foot into a gym. I'd say, yeah it's important to exercise but perhaps it's even more important to figure out ways to hack our environment and set up rules in our lives that allow us to not be stuck sedentary all day long. That's fantastic. That leads directly, it's like you read my mind, into my next question which is what kind of things can we do while we're actually at work, in the office, or in our cubicle or wherever we happen to be working that we can build these kinds of things into our day? Yeah. Well, it's a great question because I don't drive to the gym. I have a gym membership and I go there sometimes to play tennis or to take my kids to jujitsu. The reason for that is because I've set up my environment so that I can exercise at the drop of the hat when the opportunity presents itself. I don't want to spend 10 minutes driving to the gym and 10 minutes going back because that's 20 minutes of exercise and sometimes that's all the time I have period to exercise. Surround yourself with things that allow you to stay active all day long. This morning's a perfect example. Before you and I began to talk on today's show, I had a cancellation. I was supposed to ... I talk with people about their blood, and their biomarkers, and their health, and their sleep, and all sorts of stuff. This guy was going to talk to me and he canceled, that bastard. I have a kettlebell here in my office and I also have this little elliptical trainer type of set up. I did five rounds of a minute, as hard as I could do on the elliptical trainer, and then 30 kettlebell swings. Just back and forth and back and forth. Boom. I found that half hour slot and I got exercise in today that improved my mitochondria and my lymph and everything we just got done talking about, but I squeeze it in right there because I had that stuff right there. That's one thing is to actually surround yourself with things in your office, whether it's a medicine ball, or a stability ball, or a kettlebell, or a heavy punching bag, or some kind of a fancy workout contraption like a walking treadmill desk. It doesn't matter but have it there and have it there top of mind so that at the drop of a hat, you can actually exercise. You can even exercise while you're working. In many cases, I'm on my treadmill while making a phone call. Another thing would be to accept the fact that movement snacks are okay. It's okay- Movement snacks? ... Instead of ... yeah, snacks. Sounds delicious. Movement snacks does not mean you wave your hands around and eat a Twinkie. It means that you're actually snacking on movement all day long. What that means is resist fitting into that status quo, orthodox idea that you have to go to the gym for an hour to exercise. Well who says you can do four 15 minute little snacks throughout the day? By the end of the day, you've done that hour at the gym because you've got this little routine you do that's like, whatever, 15 push ups, 15 squats, 15 crunches, 15 lunges, 15 jumping jacks five times through. That takes you 15 minutes and at a few different times during the day you're going to do that. All of a sudden, you've got these little snacks, these little movements you can rely on. For me, it's usually jumping jacks or burpees. I'll do these little things throughout the day. That's another way that we can squeeze it in. A few other things that I'll do ... I'll say three other things. I start my day with momentum, meaning, when I get out of bed, as the coffee's on or whatever, I'll just do 100 jumping jacks or I'll do a few quick yoga moves or something that gets my brain thinking, oh hey, you started to move today already so you might as well keep doing it. It's this weird psychological trigger that gives me momentum to keep moving the rest of the day. Another thing that I have are a lot of little workouts in my back pocket that I can rely upon based on how I feel. If I'm really tired and I don't feel like exercising, what I'll do is I'll walk out my door 10 minutes and I'll walk back 10 minutes and I'll tell myself, okay, every time I pass a telephone pole, see if I can hold my breath as long as possible. I'm moving, I'm holding my breath, but it's something that I'm like, okay, that's okay, that counts. Even if I'm really tired and I'm having a crappy day, I can at least freaking walk and hold my breath. Then there's other days where I'll have, what I just talked about, where I'll have the kettlebell and the elliptical and that'll be another workout that's a tried and true workout. If you have a few workouts memorized that you can rely upon, what it does is it eliminates decision making fatigue and keeps you from sitting there, rubbing your chin trying to figure out what you're going to do with all this crap that you heard on the podcast that you're supposed to put in your office. You're standing there staring at the medicine ball and the kettlebell and you're like, okay, that's all there but what do I do? Well, if you know, right off the bat you have memorized ... Okay, one of my go-to workouts is I pick up that medicine ball and I lift it above my head 15 times. Then I slam it into the ground 15 times. Then I do 10 push ups and 10 squats and I do that three times through, and that's my workout. That's one of my memorized workouts. I have a few of those that I just have memorized that completely eliminates decision making fatigue that I just know I can go to and I can do that at any given time of the day. I've got a few hard ones and I've got a few easy ones. Then the last thing that I do, because I'm a family man and I would hazard a guess that a lot of busy people are family people, is I don't necessarily forsake the idea or as we would say in Elizabethan terms, forsook the idea that you can exercise with your family. In many cases, I will just ... If my boys get home from school, I'll tell them, "okay guys, let's go out and shoot hoops and you guys are going to play PIG. Dad's going to run up and down the driveway and I'm going to grab one of you each time I get to the top of the driveway, carry you down, carry you up, and then set you down. The other guy shoots hoops and I carry you down, carry you up, and we do that ten times through." Or, "We're going to go on a hike and I'm going to put a heavy rock in my backpack so you can keep up with me and we're just going to hike." For example, I even do those breath hold walks with them. Occasionally, we'll do a few wrestling moves down in the basement and that'll be my workout, is me just moving and having them chase me. We have these Velcro bands we'll attach around our ankles and we'll chase each other around seeing who can get the bands off each other's ankles. We've got Nerf guns that we'll fight with in the house. It doesn't have to involve a barbell or dumbbell or kettlebell for it to count as a workout. It can be just like you running around and fooling around with your kids. That counts. Give yourself permission that that counts. Those are a few ideas. Those are fantastic. I love the idea that it doesn't have to be complicated. I think that a lot of us do have this preconceived notion of exercise needing to be something very structured, something planned, something that happens in the gym, something that involves expensive equipment, expensive outfits, all of that kind of stuff. You're saying that it doesn't have to be that way. Every little bit of movement really counts. Except for as far as expensive outfits go, I do really, really encourage people to get the puffy aerobic socks, and like I mentioned earlier, a unitard. Preferably a leopard print unitard. It just makes you feel really good about yourself as a exerciser if you can do that. You are a child of the 80's so you can't resist. Exactly. Every week on the podcast, I try to give all the listeners, all the workplace heroes out there, a piece of homework that they can build into their day right away and continue for the next five business days to try and build a new habit or break an old habit. Do you have anything that they could start incorporating right away as soon as they finish listening to this podcast? Yeah I do. I was just reading in the Journal of Strength and Conditioning Research this morning about how beneficial this thing called a hip hinge is. All it involves is ... and you could totally Google this and look up a video or perhaps in the show notes. But you bend forward at the waist and thrust your hips forward as though you were… thrusting your hips forward. I think most people kind of know how to thrust. We have this strange evolutionary mechanism that makes us want to walk around thrusting. Anyways, you thrust your hips forward. You can do it with a weight. A perfect example of this would be a kettlebell swing. It's like the perfect hip thruster activity that is even better than sprinting for your cardiovascular system. My piece of homework for people listening in is to learn how to do a hip hinge, where you bend at the waist and you push your hips forward. You could do it body weight only. If you want bonus points, buy yourself a little kettlebell and learn how to do a hip hinge movement called a "kettlebell swing". Now, whether you do the regular body weight hip hinge or you do the kettlebell swing hip hinge, set a goal for yourself for the next week to do 30 at some point each day. That's it. It will take you a minute or two to do 30. Okay. How about if you had a heavy backpack? Would you be able to grab the top of that and use that instead of a kettlebell? You could use a heavy backpack. You could use a milk jug. You could use a small child. You could use a very large piece of steak. A small co-worker, perhaps. I'll stop before we start to hurt people, but yes, you can use other things. Awesome. I will definitely find a video of that and put it in the show notes over at workplacehero.me/workout Thanks Ben. That was very helpful and informative. It's great to talk to you again. Well, thank you for having me on. It's wonderful to hear your lolling Canadian accent and it's also wonderful to hear that little Elizabethan twinge that you worked in, so thank you. Thanks, eh. Ok. While we all know that staying physically active is essential to a long, healthy, productive life, we don’t often make time for it in our days and I think that is because we really don’t understand exactly what’s happening behind the scenes. Obviously, we know there is a big difference between having a bucket list goal of doing something like running a marathon and simply being a healthy individual who will has both physical freedom now and will be able to enjoy an active retirement. Hopefully this podcast gave you get a better understanding of the whys, the hows and even the whens of exercise so you can seize the moment to grab a movement snack - and make this week count! **** Workplace Hero is researched, written, narrated and recorded by me Brock Armstrong with editing help from Eleanor Cohen. Podcast logo by Ken Cunningham and original music by my band, The Irregular Heartbeats. Today’s Guest Hero is Ben Greenfield. You can find more about him and his award winning podcast at bengreenfieldfitness.com.

У Поccieлок нет плана выпуска, поэтому как только появляется горячий эксперт, Наташа берёт его в оборот. В этот раз её визави — Дмитрий Фиголь. Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с помощью BT Sync (код: BYENRHD5UNKD5ZDIYFSB63WG2PEY2GIUN) или с яндекс-диска. Url podcast:https://archive.org/download/poccielki-V02/poccielki-V02.mp3

У Поccieлок нет плана выпуска, поэтому как только появляется горячий эксперт, Наташа берёт его в оборот. В этот раз её визави — Дмитрий Фиголь. Скачать файл подкаста Добавить RSS в подкаст-плеер. Подкаст доступен в iTunes. Скачать все выпуски подкаста вы можете с помощью BT Sync (код: BYENRHD5UNKD5ZDIYFSB63WG2PEY2GIUN) или с яндекс-диска. Url podcast:https://archive.org/download/poccielki-V02/poccielki-V02.mp3

ONE STEP AHEAD: Iron and its role in the body. WORKOUT OF THE WEEK & 5 MINUTE FOCUS - GOTZ HEINE: Gotz Heine is the 'behind the scenes' innovator of the mid sole cleat positions for cycling shoes - the shoes that Daniela Reefe was wearing when she recently won Challenge Dubai. He was also involved in the original design of SRM Power Meters, was one of the first people to look at the benefits of a High Fat (cream) diet over 15 years ago and more recently he has developed a nasal device that cuts down your oxygen supply during performance simulating the benefits of altitude training. HOT PROPERTY INTERVIEW - JOE FRIEL: Joe Friel is the author of ten books on training for endurance athletes including the popular and best-selling Training Bible book series. He holds a Master's degree in exercise science, is a USA Triathlon and USA Cycling certified Elite-level coach, and is a founder and past Chairman of the USA Triathlon National Coaching Commission. Joe conducts seminars around the world on training and racing for cyclists, multisport athletes and coaches, and provides consulting services for corporations in the fitness industry. He is one of the founders of Training Peaks (www.trainingpeaks.com) and Training Bible Coaching (www.trainingbible.com). We talk to him about his latest project – his book 'Fast After Fifty'. THE GEEK OUT: Omega 3 supplementation. Will it increase V02 max and blood flow. CONTACT US: Find out more about us at http://www.fitter.co.nz  Like us on Facebook at https://www.facebook.com/fittercoaching/  for the latest news and information. Mikki Williden can be found at https://www.facebook.com/mikkiwillidennutrition