It is common to hear fitness professionals and medical doctors prescribe low to moderate intensity aerobic training (cardio) to people who are trying to prevent heart disease or lose weight. Most often, the recommendations constitute something along the lines of "perform 30-60 minutes of steady pace cardio 3-5 times per week maintaining your heart rate at a moderate level". Before you just give in to this popular belief and become the "hamster on the wheel" doing endless hours of boring cardio, I'd like you to consider some recent scientific research that indicates that steady pace endurance cardio work may not be all it's cracked up to be.

First, realize that our bodies are designed to perform physical activity in bursts of exertion followed by recovery, or stop-and-go movement instead of steady state movement. Recent research is suggesting that physical variability is one of the most important aspects to consider in your training. This tendency can be seen throughout nature as all animals demonstrate stop-and-go motion instead of steady state motion. In fact, humans are the only creatures in nature that attempt to do "endurance" type physical activities. Most competitive sports (with the exception of endurance running or cycling) are also based on stop-and-go movement or short bursts of exertion followed by recovery. To examine an example of the different effects of endurance or steady state training versus stop-and-go training, consider the physiques of marathoners versus sprinters. Most sprinters carry a physique that is very lean, muscular, and powerful looking, while the typical dedicated marathoner is more often emaciated and sickly looking. Now which would you rather resemble?

Another factor to keep in mind regarding the benefits of physical variability is the internal effect of various forms of exercise on our body. Scientists have known that excessive steady state endurance exercise (different for everyone, but sometimes defined as greater than 60 minutes per session most days of the week) increases free radical production in the body, can degenerate joints, reduces immune function, causes muscle wasting, and can cause a pro-inflammatory response in the body that can potentially lead to chronic diseases. On the other hand, highly variable cyclic training has been linked to increased anti-oxidant production in the body and an anti-inflammatory response, a more efficient nitric oxide response (which can encourage a healthy cardiovascular system), and an increased metabolic rate response (which can assist with weight loss).

Furthermore, steady state endurance training only trains the heart at one specific heart rate range and doesn't train it to respond to various every day stressors. On the other hand, highly variable cyclic training teaches the heart to respond to and recover from a variety of demands making it less likely to fail when you need it. Think about it this way -- Exercise that trains your heart to rapidly increase and rapidly decrease will make your heart more capable of handling everyday stress. Stress can cause your blood pressure and heart rate to increase rapidly. Steady state jogging and other endurance training does not train your heart to be able to handle rapid changes in heart rate or blood pressure.

The important aspect of variable cyclic training that makes it superior over steady state cardio is the recovery period in between bursts of exertion. That recovery period is crucially important for the body to elicit a healthy response to an exercise stimulus. Another benefit of variable cyclic training is that it is much more interesting and has lower drop-out rates than long boring steady state cardio programs.

To summarize, some of the potential benefits of variable cyclic training compared to steady state endurance training are as follows: improved cardiovascular health, increased anti-oxidant protection, improved immune function, reduced risk for joint wear and tear, reduced muscle wasting, increased residual metabolic rate following exercise, and an increased capacity for the heart to handle life's every day stressors. There are many ways you can reap the benefits of stop-and-go or variable intensity physical training. One of the absolute most effective forms of variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints.

Most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this:

Warm-up for 3-4 minutes at a fast walk or light jog;
Interval 1 - run at 8.0 mi/hr for 1 minute;
Interval 2 - walk at 4.0 mi/hr for 1.5 minutes;
Interval 3 - run at 10.0 mi/hr for 1 minute;
Interval 4 - walk at 4.0 mi/hr for 1.5 minutes;
Repeat those 4 intervals 4 times for a very intense 20-minute workout.

The take-away message from this article is to try to train your body at highly variable intensity rates for the majority of your workouts to get the most beneficial response in terms of heart health, fat loss, and muscle maintenance.

¶ 10:25 PM 0 comments

Carlisle returned to the top of League Two after thumping basement club Rushden & Diamonds 5-0 at Brunton Park. Derek Holmes put the Cumbrians ahead after 42 seconds and it was one-way traffic thereafter with two goals each from Karl Hawley and Simon Hackney. Paul Simpsons side were 8/15 favourites on the day and 4/1 to win the division outright.

Second placed Wycombe were held to a 1-1 draw at Boston. Julian Joachim gave the home side a 56th minute lead but Kevin Betsy levelled matters 15 minutes later. This was John Gormans sides seventeenth draw of the season, something noted by shrewd punters backing at 9/4.

Veteran Ian Taylors goal nine minutes from time propelled 8/15 Northampton into the third automatic promotion spot with a victory against Torquay United on Friday night.

Fifth placed Leyton Orient kept up their promotion dreams and plunged Chester into further relegation trouble with a 2-0 win. A Matthew Lockwood penalty 10 minutes before the break and Paul Connor after 72 minutes secured a 13/10 win.

Play-off chasing Peterborough chalked up their fourth win in five matches with a 2-1 victory at Notts County. Danny Crow and James Quinn put the 9/5 Posh in the driving seat before Eugene Dadi netted a late penalty for the Magpies.

Wrexham looked set to earn victory at 9/5 after on-loan Blackburn striker gave them a 2-0 lead at Mansfield, only for Richie Barker to hit back with two goals in three minutes to secure a point at Field Mill.

Stockport kept their heads above water after coming from two goals behind to draw 2-2 at Bristol Rovers. Two goals from Richard Walker looked enough for an 8/11 home win, but the Hatters fought back through Adam Le Fondre and a Mark Hughes equaliser two minutes from time.

¶ 7:03 PM 0 comments

In this last article of the series, repairing your grandfather clock on your own, we're going to go over some more things you can do at home before taking your grandfather clock in for repair.

Another common problem with grandfather clocks is for the chimes to go out of sequence with the time that's displayed. This usually happens on the quarter hour chimes. If this happens there may not necessarily be anything wrong with the chimes mechanism. Most grandfather clocks that have been manufactured in the last 50 years have a chime correction device that should recycle the chimes back in sync with the minute hand when it reaches the hour. If your particular grandfather clock doesn't have an automatic chime correction device, the problem can be manually corrected by turning the minute hand back 15 minutes then forward past the quarter hour. Just keep doing this until the number of chimes match the quarter hour the hand is pointing to.

To give you an example, Westminster chimes play 4 notes on the first quarter hour, 8 notes on the half hour, 12 notes on the three quarter hour and 16 notes at the top of the hour. If the problem still continues it may mean that the minute hand has been installed on its arbor in the wrong direction. To fix this, remove the nut holding down the minute hand with a pair of pliers. Then, pull the minute hand off, rotate it to the quarter hour indicated by the number of chimes being played and then reinstall the nut. This should get the chimes back in sync with the timing mechanism.

One final problem is when the weights refuse to drop. Every quarter hour the time train causes the chimes to strike. That in turn causes the left strike weight to fall at the top of the hour. So if the time train center pendulum doesn't drop then the chime and the strike weights won't drop either. The first step in fixing this is to get the pendulum swinging again. We covered that in the first article.

If the right and left weights refuse to drop, meaning the pendulum is swinging and the clock hands are moving but the chime is not operating, then what will happen is the chime will not operate and in turn the strike will not operate either. What you do is check to see if the chime lever on the grandfather dial is properly centered over a chime and not in the off position. After doing that, you take the side panel off your grandfather clock and check to make sure that the steel chime retard bar has NOT been lowered onto the chime hammers causing the chimes not to operate.

If only the left weight will not drop that means only the hour strike is not operating. To fix this open the side panel and make sure that the steel retard bar has not been lowered onto the strike hammers causing them not to operate. Also make sure the hammers are operating freely. Finally, check and make sure that the trip lever from the chimes is releasing the strike train.

¶ 3:42 PM 0 comments

Everyone that has ever heard of asbestos knows that it is extremely dangerous. Nevertheless, not everyone is familiar with what this toxin is and what kind of precise dangers it poses to those individuals that are exposed. Let's take a look at some of the dangers associated with this hazard below.

Asbestos is actually a mixture of six natural minerals and it can be found in older buildings, older textiles and older plastic products. It is much like fiberglass in consistency and when it is airborne it is extremely dangerous and toxic to humans and animals alike. Asbestos, when airborne can lead to a disease termed, asbestosis - a form of lung cancer. In essence, long term exposure results in the damage of lung tissues which are irreversibly scarred and permanently damaged.

Anyone who has endured long term exposure may begin exhibiting the signs and symptoms frequently associated with asbestosis: severe difficulty breathing, spasmodic coughing fits, and in worse case scenarios, exposure can lead to death. Likewise, gastrointestinal cancer, cancer of the esophagus, mesothelioma, cancer of the intestines, is also a risk for those that are exposed. In addition, exposure to asbestos has also been known to wreak havoc with the human immune system, weakening it to a state where it does not function properly. Clearly, exposure to this natural hazard is extremely dangerous. Yet, what can people do to protect themselves from exposure? No matter where one discovers a source of these minerals, whether they are from old building materials like special cement or other products, it is imperative that they act quickly to have them immediately removed.

There are a number of companies that focus on the removal of this toxic hazard. Testing can be conducted to detect the hazardous material and if the test proves positive it is imperative that the property owner takes measures to ensure its immediate and safe removal.

No one should ever attempt to remove hazardous, toxic material themselves: especially in terms of asbestos. The removal of this particular toxin requires trained professionals who are skilled at handling such poisons. First, the material will need to be wetted to keep the it from becoming airborne and threatening those in the surrounding area. Next, the toxic waste will need to be professionally contained and sealed and removed from the location. Workers will be required to wear special equipment to protect themselves, like respirators, coveralls, rubber boots, eye protection and rubber gloves to prevent the toxins from entering the body.

Further, warning signs will need to be posted during the process of removal. Air conditioning and heating systems cannot be used during the process of removal because doing so would promote the toxin's airborne travel. Likewise, any area being worked will have to be sealed off until the removal process is complete. Finally, all removal work will have to be followed up with a decontamination process. Clearly, the removal of this dangerous toxin is something that is better left to the professionals that are used to handling it.

¶ 1:39 AM 0 comments

On Friday night, I learned my limitation. I took ten pre-teengirls to the ice rink--along with little brother Victor, who hadnever ice-skated in his life.

At fortysomething, I had no deep-seated desire to skate; thegirls afterall would skate by themselves and completely ignoreme. I was cold. I was sore from my early-morning tennis game andhalf-hour workout with weights. In tiny Ridgefield, Connecticutin January, ice skating on a Friday night is as good as it gets:the place was packed. Clearly two hundred children and hormone-impaired middleschoolers were lacing up, while little Victorbegged me to skate alongside him, at this never-before-seen rink, with an almost-desperate look on his face.

Of course I had to oblige. "How tough could this be anyway?" Ithought as I snapped on my rented skates. "I work out everyday,"I reassured myself. I skated as a kid. We'll take it slowly. Ilook the part, what with my jeans, turtleneck, and down vest. Imean...I could pass for one of these kids if you caught me at the right angle!

We got onto the ice, Victor holding my hand with a look of "Can I do this, Mom?" and me with an "it's-like-riding-a-bike-you-never-forget-how" assurance.

The first time around was, well, awkward would be anunderstatement. I was wobbly. Victor held me up. When I asked him how he was doing, he was clearly in control. "I rollerblade,remember, Mom?" Oh yeah...that.

Dozens of wiry boys...barely as high as my kneecap...who hadclearly been skating since they could crawl...zigzagged in andout of my path like cockroaches when caught in the dark by a quickly-turned-on light. Whippersnappers! In and out they skated, so fast and with such precision that it took my misted-breath away.

Did I mention the strobe lights? Just when I thought it was safeto look down and see where I was going, the lights playing on the ice only made me dizzy. I was reassured by my assessment when Victor exclaimed: "Mom, don't look down! You'll throw up!"

By the third or fourth time around, I was feeling much moreconfident. But when a pre-teen girl caught sight of a hottie andabruptly skated backwards...directly in front of me...I wasknocked smack on the ice. I landed on my wrists, and fullyrealized how hard the ice really is...and how much more brittlemy bones are at my age...when I picked myself up with a half-laugh and an under-my-breath grunt of "I hope he was worth it."

We were great, Victor and I. He took to the ice like a duck towater and passed me whenever he could, checking in with me everyfew dozen yards to make sure I was still alive. The second crashwas my swan song; I exited to the slightly warmer viewing roomwith ice on my butt and two clearly bruised wrists, totallyticked off that these kids had gotten the best of me.

Five minutes later, I reminded myself why I was there in thefirst place: I had a 9-year-old son who needed me, for crying out loud! It was back to the ice for another half-hour. Round and round we went, avoiding the whippersnappers and pre-teen girls with a vengeance. My daughter and her nine friends? Forgetaboutem. Caught in their own little world-on-ice, checkingout each face that whirled past them, I was only the night-timedriver and MasterCard-holder.

The evening ended with hot cocoa drunk by giggling, rosy-cheekedgirls. Victor, encouraged by my proddings of "You're doing sogreat!" now had his sights set on ice hockey. And my left wrist,though clearly black and blue from a dozen broken blood vessels,was not much worse for the wear.

Will we do that again? Absolutely. Cold air, oxygen to the brain, rosy cheeks, laughter, friends, bonding with my kids, and a sense of community in this New England town of mine are just too compelling.

Looking like a fool when I fall? Black-and-blue reminders of mymiddle age? Bruises to my ego? Well...that's all part ofmotherhood.

Keeping the spirit of the holidays after the holidays haveclearly passed is one of the challenges of being a Rocket Mom.Keep your eyes wide open for opportunities throughout the nextcouple winter months to create special memories with your kids.Be it snow-skiing, ice skating, or sledding; or creating uniquepottery at your local paint bar...be prepared for giggles and memory-making...and check your ego at the door.

¶ 12:24 AM 0 comments