Tag: 杭州夜网:hzyw.info

CATEGORIES:

first_img STRENGTH TRAINING This is used to develop strength, power, muscular endurance, and speed. Methods used include weights and plyometrics. Weight training Using weights as a form of resistance training, ( either free weights or weights in machines). Any weight-training programme can take account of your current state of fitness – the amount of weight, the number of repetitions, and the recovery periods can all be adjusted to progressively load muscles. Training for strength involves high resistance (weights) and few repetitions. Training for muscular endurance involves low resistance and many repetitions. Plyometrics This is a series of explosive movements designed to improve muscular power (explosive strength). This involves rebound jumping (on to and off boxes), bounding, leaps, and skips, press-ups with claps, hopping, throwing, and catching a medicine ball. Exercises that involve the contraction of muscles from a stretch position are known as plyometric. Plyometric training puts great stress on the muscles and joints and should only be attempted as part of an organised training programme. CIRCUIT TRAINING This involves a number of different exercises at work stations, which affects the different components of fitness. A circuit usually involves six to10 exercises or activities that take place at the stations. Circuits should be designed to avoid working the same muscle groups at stations that follow one another. The number of work stations, repetition, and the rest periods should add up to 15-20 minutes for one complete circuit. Repeat three to six times, depending on their length. Circuits can be designed for a particular sport. For example, a skill circuit can be constructed for games players wherein exercises can be replaced by short skill practices. FARTLEK TRAINING The name Fartlek comes from Swedish meaning ‘speed play’. It involves ‘run as you please’, alternating fast and slow effort over varied terrain such as grass, sand, flat, hills, etc. Fartlek training doesn’t precisely control the work and rest periods. This is very good for game players since games have many changes in speed. The mix of fast and slow work can be changed to suit the sport and energy system. It is used to improve aerobic and anaerobic fitness, depending on how the training is done. There are a wide variety of training methods based on the ways in which the body adapts to regular exercise. All the methods can be adapted to suit particular training programmes.center_img CONTINUOUS TRAINING This involves the aerobic system and improves endurance. The aerobic system includes the heart, lungs, and vascular system. Activities such as brisk walking, jogging, running, dancing, cycling, swimming, and rowing are ideal examples of aerobic training. The oxygen demand must be matched by oxygen intake. Continuous means you do not stop to rest. It is submaximal, meaning you do not work flat out. This type of training should last for at least 12 minutes in order to achieve adaptations. The intensity of training can be judged from the heart (pulse) rate. Therefore, if you train within certain target heart rate training zones during aerobic exercise, the most efficient gains in aerobic fitness will be achieved without starting to work anaerobically and developing an oxygen debt. This is dependent on age, gender, and resting heart rate of the individual. The target heart training rate zone is worked out by subtracting your age from 220 and then aiming to keep your heart rate between 60% and 85% of this maximum figure. For example, for a person of 45 years who wants to exercise for 20 minutes, three times per week: Max Heart Rate = 220 – 45 = 175 60% of 175 = 105 85% of 175= 150 approximately. Therefore, the person should aim for a target heart rate of 105-150 beats per minute during exercise. INTERVAL TRAINING This involves exercising at a certain rate (work interval) for a certain time then resting for a certain period (rest interval) in order to recover and then repeating the process. Sessions of interval training can be organised into sets with longer rest intervals between sets. For example, running 200 metres in sets of six with a one-minute jog round between each one then resting for a longer period of 10 minutes before repeating the whole process another two times. Both the aerobic and anaerobic systems can be improved using this method. The length of the rest-recovery period depends on how hard you exercise (intensity) during the work interval.last_img read more

Read More
CATEGORIES:

first_imgBrashtachar is back.And how. We grew up writing essays on the subject.Curiously, it was in the Hindi paper that brashtachar was a set question.We could be sure that the topic would always figure in the final exam (along with ‘Mera priya tyohar’). In fact, it was here that we first learnt to be corrupt ourselves.We bought guidebooks and mugged up the anti-corruption ‘points’. It always worked. I scored 92 per cent in Hindi in my school-leaving exams.Brashtachar is back. The messiah is here.He is amongst us. He starved himself for us.Like all messiahs he appeared magically one day, fully formed, a day after the cricket World Cup ended. Like all messiahs we like to love, he oozes simplicity and sadagi.ResponseBefore Anna knocked him off the simplicity sweepstakes, Manmohan was the undisputed champion of sadagi. But sadagi wasn’t enough with us anymore, we wanted sadagi with taazagi. Anna gave it to us in one tube of herbal toothpaste.We like to believe that we are an emotional people. We like to think that we are different from the West because we have heart and soul. In other words, we are phonies and fakes. Our preferred response to everything around us: a film, a song, a public personality, is ‘from the heart’. When we want to appreciate something we say, “I had tears in my eyes. What can I say. I have no words.” We feel that unless we have felt emotionally overwhelmed, we haven’t lived. Being emotional then becomes a way of avoiding debate. We don’t articulate our emotions. We are simply moved. Like now. How can we not be moved by Anna’s spirit? Bharat mata ki jai. C’mon now.advertisementDon’t be so heartless, so Westernised.We can and will bring about change not by exercising reason but through finely calibrated emotional excess.Meanwhile, the drama unfolded. Everyone has an opinion.From the heart of course.Arundhati Roy has, as always, reduced the debate to her favourite ‘heart’ issues: Narmada and the tribals. She has thrown her pet stat at us once more: 600 million Indians live on less than 20 rupees a day. This always confuses me for newspapers also say that there are as many mobile phone subscribers in the country. One of them must be wrong.Also ‘from the heart’ were Om Puri and Kiran Bedi, dangerously stirring popular sentiment, in the worst way possible – the “wah re duniya, dekh tamasha” kind of way. But then we never expected anything else from them- actors and policemen have, on the whole, been associated more with brawn than brains. The Anna topi has become a fashion statement, adorning the heads of starlets and models and celebrities. We paint the colours of the tricolour on our cheeks and beat our chests.And poor Ramdev, holed up in Uttarakhand, wondered why he was sidelined. He behaved like an American rock star: crossdressing, body surfing, diving off the stage, but it didn’t work. An image of him doing the rounds of Facebook, uses a line from a Salman Khan film to express his side of things: ” Main karoo to saala, character dheela hain.” I am not a cynical person. But I am sceptical, and I’m not particularly emotional. I have been intrigued by the spectacle of my countrymen being carried away by the sounds of their own voices.So I boarded my helicopter and flew in the direction of Ramlila Maidan. I dared not step out of it. In this atmosphere of frenzied sloganeering, it’s pointless to ask people what they really think.There are hoodlums about in Anna caps. If you didn’t agree with them you might get smacked in the face. Safer to stay in the copter, and hover above this sea of humanity.Crowd I put on my X-ray goggles and looked below. This goggle is an excellent device. It helps you see inside the minds of people, a useful thing to have in India where people are good at pretending they don’t have a mind, and are even better at concealing their desires and motivations.I circle the crowd like an eagle, and pick my aam admi at random.Remember I can see inside their heads. Here’s a schoolteacher.She doesn’t do any teaching in school so students come to her for tuitions. She doesn’t declare her tuition income to the government but here she is screaming herself hoarse about corruption. And here’s the landlord who doesn’t declare his income from tenants and doesn’t pay taxes either.advertisementAnd here’s the GP who sends his patient for a battery of unnecessary tests, and prescribes unnecessary medication, which you can buy from the chemist inside his own nursing home.And here’s the businessman who owns a hospital and a school in adjacent buildings.From the cradle to the grave, he’s got it all sorted. Here’s the journalist who simply loves his junkets. He deserves the good life. And here’s the liquor baron who bribes thekas so they only stock his beer brand and no one else’s. Here’s the liquor store owner who marks up every brand by twenty rupees, no explanation offered. Here’s the autorickshaw driver, and the cab driver, who refuse to go by the meter. Oh, and there’s the authorised service centre guy and his mechanic who put fake parts in your car. And there’s the student, India’s future, who has used a fake sports certificate to get into university.And there’s the jewellery store owner who keeps his cash stashed under his mattress (or in false ceilings, or lockers in the bedroom) giving a whole new meaning to the phrase “rolling in wealth’. And there, right next to him, is the NGO secretary who mops up thousands of euros worth of funding from international donors and has nothing to show for it. There’s the actress who doesn’t pay duty on foreign goods at the airport. There’s the academic who pulled strings to get his daughter a scholarship to a university in the US. They are all there, teachers, students, mechanics, auto drivers and businessmen, they are all there to fight big ticket corruption, the corruption of the government. They have forgotten about their own deviousness, and why not, for there are bigger issues at hand: the Commonwealth Games, the 2G scam, Bellary, Adarsh. What they forgot about in their phoney zealousness is the dirt under their own fingernails.Debate Politicians are corrupt but they are not the only ones. They are not a super race unto themselves.They are Indians too, and, like millions of Indians (who are not in the government), they are also corrupt and dishonest. We have forgotten what it is to be corrupt, and what it means to not be corrupt.In order to have a debate, we need to have a clear idea of what is being debated. The present debate never saw any attempt to define corruption, there was little moral reflection about where each of us stood ourselves, our own crooked timber.For me, this was a movement for the corrupt, by the corrupt. With every passing day, as fast became farce, I gradually started feeling sorry for politicians. And that, in our country, is no mean achievement.Believe me, I say this straight from the heart.- The writer is the author of Eunuch Parklast_img read more

Read More