It isn’t even officially the school year yet and I am setting up my classroom, labs, and servers and as you see here am repairing my first flat. I picked up a small wire, ?steel belted truck tire?, but all good now.
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Ride a Bike, Drink Red Wine, Eat a Lot of Chocolate = Live Forever
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Tour de France Explained in Animation
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Bicycle Hub Comparison
Well, I always did wonder about this. Courtesy of Wikipedia
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Health Benefits of Biking to Work
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Senseless – Bicycling Magazine
Take time to read the article at Bicycling Magazine http://www.bicycling.com/senseless/ It was worth the time and the length. Nothing is more important.
Bicycle helmets do an outstanding job of keeping our skulls intact in a major crash. But they do almost nothing to prevent concussions and other significant brain injuries—and the very government agency created to protect us is part of the problem. The time has come to demand something safer. -
The Scientific 7-Minute Workout after 90 days
So who is really doing the Scientific 7-Minute workout after 3 months of it being out? Well, I am not, but I do think about it from time to time. You?
This column appears in the May 12 issue of The New York Times Magazine.
Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.
An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.
“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.
Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.
Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.
The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.
