With more rain and snow on the way, the supposed ![]() Satellite Reveals End of “Unending” N. California Drought « Roy Spencer, Ph. These are my new favorite thing ever. Like I could eat them for breakfast or lunch every day. I like these zucchini fritters plain and right-outta-the-pan, topped.![]() See the only 3 ways you can make your penis look bigger without surgery and see what does not make your penis bigger. Learn about indications, dosage and how it is supplied for the drug Vidaza (Azacitidine). DWith more rain and snow on the way, the supposed “unending drought” that the New York Times reported on last year has, in a matter of weeks, ended — at least in Northern California. Yesterday’s color satellite imagery from NASA shows the dramatic changes which have occurred since the same date three years ago: – Widespread and deep snowpack– Greening vegetation– Rivers overflowing their banks– Strong river discharge into the Pacific Ocean. NASA Aqua MODIS color satellite imagery of N. California separated by exactly three years, showing dramatic snowpack increase, vegetation greening, and river discharge into the Pacific Ocean. Here’s a zoomed version of the NASA Terra MODIS image yesterday covering the San Francisco Bay area northeastward toward Sacramento: NASA Terra MODIS zoomed image on 1. January 2. 01. 7 covering San Francisco to Sacramento. The latest GFS model forecast for the next 1. You NEED Long Duration, Low Intensity Cardio(Lead Photo Courtesy of Malkav)You don’t want to hear this . Hell, some of my paid materials are 1. There’s almost no middle ground when it comes to citing work. People that like science want science . Others who just want the coaching takeaways couldn’t care less about the research, and assume if you’re referencing a bunch of articles and texts that it’s code you don’t know what the hell you’re talking about. In my opinion, this is a no- win situation as it’s always either “too much” or “too little” research. Chances are, you need some low-intensity conditioning work in your programming. 1isg 1st 2 2.22 20 2000 2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2060 20b 21 214b 22 22 Cleanzine: your weekly cleaning and hygiene industry newsletter 30th March 2017 Issue no. Your industry news - first Number 1 for Recruitment. Last but not least, I had to narrow all this down into one very small focus. Originally I had hoped to cover the entire conditioning assessment we use here at IFAST, but quickly realized I had to whittle this down to make it manageable (and fit the editorial guidelines). So the article hadn’t been out one day and I’m getting hate mail on Twitter. I’ve got some guy I’ve never heard of or met before telling me I don’t know what I’m talking about, that you can overtrain the left ventricle of the heart, blah blah blah. So you can thank that guy, because his incessant banter is why I’m writing this really long and drawn out blog post! But there’s also a lot more to it than that. I don’t really care if you think I’m smart or not – I just want you to get better results. When I see field sports athletes who are chronically sympathetic- dominant, go glycolytic and gas out 3 or 4 minutes into a game, it pisses me off. I want their coaches (and these athletes) to understand there’s a lot more to conditioning and energy systems development than just “going hard.”I’m also tired of the overarching belief that one form of energy system training (i. I’m pretty sure there are people that think a couple rounds of 2. Tabata- style intervals will cure cancer.(Side note: Tabatas aren’t your average 2. Read The Tabata Myth blog post here on RTS for more info.)I’m sorry, but there’s no one, universal type of conditioning that covers all the bases. Instead, a smart program will build an aerobic foundation, and then interweave high- intensity and low- intensity methods over time to build a more resilient and better conditioned athlete. Let’s start with some of the basic physiology, and then we can get into why this stuff is actually important. The Benefits of Long Duration, Low Intensity Cardio. Aerobic training gets a bad rap. However, I would argue that aerobic training isn’t what you think it is, either. Today we’re going to focus on long duratio. The term Joel Jamieson uses in his. ATP is the “fuel” our muscles use to contract, so without it, we’re pretty much worthless. We have three energy systems in our body: ATP- PCr,Anaerobic (glycolytic), and. Aerobic. Now here’s the cool thing; all of these systems have very unique pros and cons. The ATP- PCr system is the fastest at producing energy, as it only takes one step. The downside? The ATP- PCr system can only fuel your body for 6- 1. BOO. The aerobic system is at the opposite end of the spectrum. The aerobic system is the slowest at producing energy, but it’s really freaking efficient when it gets going and cranks out 3. ATP’s every time through the cycle. The other cool benefit of the aerobic energy system is that you can lean on it for hours upon end to produce energy for you. In between the ATP- PCr and aerobic systems is the anaerobic, or glycolytic, system. This system boasts a lot of the cool stuff like fast energy production (ala the ATP- PCr system), but it doesn’t have the capacity to do so for an extended period of time. The other down side is that high- intensity anaerobic training is downright brutal, both from a mental and physical perspective. Here’s the bottom line . What most people don’t realize is that a robust aerobic energy system can help you recover more quickly from both intense bouts of exercise, as well as between training sessions. While you’re going to be tapped into your sympathetic nervous system while you’re training, that shouldn’t be activated and turned on all the time. Doing so will hinder recover and affect your ability to sleep. Heart Efficiency. Now we’re getting into the nitty gritty details that are specific to CO type training. Remember CO stands for cardiac output, so the heart is a primary focus of this training. Smarter people than myself would say you’re chasing a central adaptation (i. Over time this creates an adaptation – quite simply your left ventricle stretches and gets bigger/wider. When you stretch that heart wall, you can get more blood in and out with each heartbeat. The technical/geeky term for this is stroke volume, or the amount of blood you’re moving with each beat. All this makes your heart more efficient. If you can move more blood with each heartbeat, your heart doesn’t have to beat as fast. So cardiac output training increases stroke volume and decreases resting heart rate. Cool huh? Doing high- intensity exercise has a slightly different effect on the heart. Instead of the heart getting bigger and wider, the heart wall actually gets thicker. Think about this – if your heart is beating fast, all it’s trying to do is get blood in and get it back out as quickly and forcefully as it can. So the adaptations on your heart are quite different between high intensity and low intensity exercise. And this adaptation has much more far- reaching effects than just the heart. Read on. Shifting the Autonomic Nervous System. One of the big things we assess with our clients and athletes is whether they are parasympathetic or sympathetic nervous system dominant. For a super- quick primer, here are some things to remember: Sympathetic – Toned up, anxious, fight or flight, etc. Parasympathetic – Chilled out, relaxed, rest and digest, etc. One of the easiest ways to determine whether someone is parasympathetic or sympathetic dominant (along with their heart adaptations) is to check their resting heart rate. If someone is consistently above 6. As you can imagine, the higher their resting heart rate, the more sympathetic they are. If someone is consistently below 6. CO style training can help decrease sympathetic drive, which helps you chill out and relax. I’ve had numerous clients and athletes who, after incorporating CO workouts into their programming for a handful of weeks, comment on how they’re more relaxed and sleeping better as a result. Recovery Between Bouts. Every good athlete will have times when they are going hard for an extended period of time and go glycolytic. This isn’t a problem – in fact, it’s going to happen at some point in time. The question is, once you go glycolytic can you get out of it? Too often if an athlete has poor aerobic development, they will go hard one or two times during a game and then never shift out of glycolysis. Which explains why they fatigue and gas out! A well developed aerobic energy system will not only keep you out of anaerobic metabolism longer, but it will also get you back into your aerobic system faster following periods of high intensity (anaerobic) exercise. The Knock on Long Slow Duration. Do you remember that scene in 8- Mile, where Eminem basically destroys his nemesis by calling himself out in a rap battle? He left his opposition with nothing to say, and that’s my goal here. I know what you’re probably thinking, so let’s get out with it right here: “Long duration, low intensity cardio makes you slow”So let’s say you have the fastest, strongest and most explosive athlete on the planet, and you have them start doing some cardiac output work to improve their work capacity and recovery. I hate to tell you this, but you don’t just spontaneously become super slow. You don’t think about continuous training and morph into a marathon runner who looks and performs like one, big slow- twitch muscle fiber. Remember, the adaptations you create in your body are based on ALL of the training you’re doing, not just one medium. If you’re running fast, jumping high, and lifting heavy things in your current program, all of these things will help offset and mitigate some of the perceived drawbacks to CO- style training. Here’s another cool thing – once you get your ticker in better condition, you don’t have to continue to do this stuff forever! The key is to maintain that adaptation – come back to CO- style training from time- to- time, but by all means use more high- intensity methods of aerobic training to preserve those gains.“It’s not sport- specific”First and foremost, I’d ask you to define what “sport” you play. Most team sports (soccer, basketball, volleyball, football, etc.) are incredibly reliant on the aerobic energy system. If you go onto Pubmed and do some poking around with regards to time- motion analysis, you’ll come to the same conclusion. Here’s the issue: If you simply watch a sport and watch the ball the whole time, it looks helter skelter – people are running around like chickens with their heads cut off. But you can’t watch the ball – you have to watch the player. Sure, there are certain players that are running around like chickens with their heads cut off, but most are going through bouts of high intensity movement, interspersed with times of low- intensity cruising or flat- out standing around. If you’re the science type, check out some of these studies that I think will only help support my cause further: Repeated Sprint Ability #1. Repeated Sprint Ability #2. Aerobic Endurance Training. There’s obviously a ton more out there, but those are a good starting point. Building a kick- ass aerobic energy system is definitely “sport- specific,” even if it’s not always high- intensity. Just remember that if you have a poorly developed aerobic base, CO training is a great tool to help re- build your foundation. But that’s another bone I have to pick. I’m going to let you in on a clue here: You don’t have to train “sport- specific” year round! And in that same vein, not everything has to be high- intensity.
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