Wednesday, September 29, 2010

The Leg Matrix


You might call this our 2 minutes of Hell workout. If you can make it through two rounds of this routine, you're a fitter man than most.

Here’s the kicker: The best performance we’ve ever heard of was done by a Division one FEMALE volleyball player. Her time: two rounds in 3 minutes total.

How to do it: Do one set of each exercise below without resting, and keep track of how long it takes you to complete the circuit. Then rest for twice that duration, and repeat once. When you can finish the first circuit in 90 seconds, skip the rest period.

• Bodyweight Squat: 24 reps

• Bodyweight Alternating Lunge: 12 reps (each leg)

• Bodyweight Split Jump: 12 reps each leg

• Bodyweight Jump Squat (for fat loss): 24 reps

Sunday, September 26, 2010

2010 Scotiabank Marathon Official Results


Wanted to thank everyone who came out for this event to cheer on those who were participating. My feet are a little banged up but trust me when I tell you that I'm going to do it again next year to try to get a sub 2-hour time. Congrats to everyone who completed the race, we achieved something very difficult today. I'll toast to that!

Tam, William 1:56

Hambre, Sam 2:03

Khazanchi, Manesha 2:40



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Friday, September 24, 2010

How To Build the Ultimate Running Playlist


First, you need to decide what BPM you are looking for and what kind of run this is. For example:

  • 5k - very fast run, need high BPM songs for the whole time, and a short playlist (since it usually doesn't take more than 40 minutes to finish).
  • Marathon - very slow run, you need mostly low BPM songs but not too low (in the 120-130 range and maybe a few higher ones to boost morale), and a very long list.

Once you know your target BPM, you need to find songs with that BPM. There are several ways to do this:

Automate it. You can use BPM analyzing software like Mixmeister (Free) or Cadence(iPhone $4.99, Desktop for Mac OS X/Windows is Donationware) to analyze your entire library. The problem with this is that they usually get around 20-30% of the songs wrong.
80% success rate isn't bad you say? Consider this, if you have a music library of 5000 songs, 20% wrong means you'll have 1000 songs with the wrong BPM. Try running up a hill when a slow jazz song comes up just because the app decided it has a BPM of 170 and it's really 60.

Do it manually. It takes more time, but once you've done 100 songs or so you get really fast at it. This is the most accurate way I know to get the right BPM. I use the manual BPM tapper at All8.

Get list from a specialized website. Sites like Running Playlist already did the work for you and include hundreds of songs and playlists designed for specific events (5k, 10k, etc.) There are also many other sites who do the same thing of course, but I prefer Running Playlist.

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Wednesday, September 22, 2010

The Claim: Replacing Your Desk Chair With an Exercise Ball can Improve Your Posture.

THE FACTS Exercise balls are becoming a popular alternative to plain old office chairs, a way — some say — to burn more calories and improve posture.

Christoph Niemann

Well

Share your thoughts on this column at the Well blog.

Go to Well »

The increase in the calorie burn is real but small. According to a 2008 study, performing clerical work at a desk while sitting on an exercise ball burns about four more calories an hour than the same activity in a chair, or roughly 30 extra calories in a typical workday.

And that figure does not factor in the additional burn that would come from routines like bouncing or leg lifts, which many users say the balls inspire them to do.

But as far as posture is concerned, there is not exactly a compelling body of evidence. Although proponents say the balls force users to sit up straight to stabilize themselves, a 2009 British study found that prolonged sitting on atherapy ball led to just as much slumping and “poor sitting position” as a desk chair.

Another study last year, by Dutch researchers, compared workers who did hourlong typing tasks on exercise balls and while seated in office chairs with armrests. The balls produced more muscle activity and 33 percent more “trunk motion.” But they also produced more spinal shrinkage.

“It is concluded that the advantages with respect to physical loading of sitting on an exercise ball may not outweigh the disadvantages,” the researchers wrote.

Other studies have had similar results.

THE BOTTOM LINE Sitting on an exercise ball burns more energy than sitting on an office chair, but the evidence that it improves posture is lacking.

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Friday, September 17, 2010

Is She a Keeper?

Are You the Center of Her World?

It might feel nice to be worshipped for a while, especially if you've just been dumped, but that'll get old fast—particularly when she calls four times during the season finale of The Wire.

She's a keeper if
. . . she has at least one non-work-related hobby she's passionate about. It means she knows how to have fun without a man and that she won't need you constantly by her side. And if she continues to make time for her own friends (loyalty is good), she won't freak out when you plan a poker night.


Has She Paid for Some Dates?

We know an uptown sort of lady who boasts to her friends, female and male, "I have never had to pay for a drink in my life." According to her retro worldview, men pay for everything, and her boyfriends wait on her hand and foot while she watches Desperate Housewives.

She's a keeper if . . .
she likes treating you sometimes. It means she'll approach relationships in a more egalitarian way—and when she says she'll take you for richer or poorer, she'll mean it.


Has She Always Exercised?

If she still has her seventh-grade swimming trophy and a collection of 10-K T-shirts, chances are she'll work out for decades to come, which means the great butt and killer legs that first grabbed your attention are here to stay. But those who go on exercise binges (is that a Tae Bo tape?) or fad diets, only to lose interest quickly, are destined for saddlebags. And if, like the girlfriend of a certain friend of ours, she stays slim by eating a plain celery stalk for dinner every night, pack her a nice sandwich before you dump her.

She's a keeper if . . . you can set your watch to her 30-minute gym visit. An active lifestyle means way more than having shuffled through a half-marathon 6 years ago.


Does She Ever Surprise You?

A just-because present, perhaps? We know it sounds hokey. But we're not talking about a throw pillow bearing a photo of the two of you and the inscription "2gether 4ever" (unless it's a gag gift, in which case she's hilarious and a total keeper). No, we mean the little things that say she's thoughtful and likes the idea of taking care of you.

She's a keeper if . . . she notices that you're out of shaving cream and buys some; you arrive for a date and she's cooking, with a good bottle of red already breathing; she initiates sex.


Does She Hate Her Job?

Our friend John dated a woman who always complained about work. "Turns out," he told us, "all that criticizing was just a cover for being hopeless at her job and her excuse for not getting off her butt to improve the situation." She wouldn't take responsibility for her own happiness, so she tried to find a sense of purpose in him—a burden nobody needs.

She's a keeper if . . . even if she's not in her dream job yet, she has a plan for getting there.


Does She Own a Vibrator? Condoms?

If so, don't feel threatened. Taking an active role in her sexual health and sexual enjoyment bodes well for a long-term sex life. Women who use vibrators have higher sex drives, more orgasms, and better sex lives with their partners, according to a recent survey.

She's a keeper if . . . she knows how to harvest her own orgasms—then she can show you how to as well (ergo, no faking, and less pressure on you). Stock up on double A's.


Does She Always Agree with You?

Yawn. You want a girl with an opinion. Not an annoyingly constant devil's advocate, but someone who will hear out your position and defend her own. A study found that couples who have heated spats but then make up have a better future in the sack than best-friend couples who never fight. Sparks are hot.

She's a keeper if . . .
once in a while she plays Ann Coulter to your Al Franken. Or Maureen Dowd to your Rush Limbaugh.


Are Your Zodiac Signs Compatible?

Trick question. If she cares, worry.


Do You Think She's Smarter?

That's a good thing. We've found in our own love lives that relationships are best when each thinks the other is a bit smarter. Life is richer with a woman who can teach you a thing or two. There's a difference between a woman who says or does impressive things and one who says or does cute things.

She's a keeper if . . .
you're in bed and can't get something she said out of your head—and it wasn't when the two of you were talking dirty.


Did You Have First-Date Sex?

We can't tell you how many male friends have told us that first-date sex—oral or otherwise—is a long-term deal breaker. It's time to upgrade your thinking, gentlemen. This unabashed passion probably informs her work, her play, her politics, her future kids, her future libido, and more.

Our friends Melanie and Andrew, who got wasted and "went all the way" the first time they met, have been married for 5 years and have an adorable son. (And the sex is still very good. Hey, people tell sex-advice columnists everything.)

Don't let a great girl get away because of your old-fashioned prejudices—keep her!

[via MH]

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Wednesday, September 8, 2010

Best Action Sports Photos Of 2010

Last week, Red Bull gathered the best photographers in the world to showcase images of action sports across a variety of categories. From surf to skate to snow to lesser-known "action" sports like jumping off of buildings, Red Bull collected images that were not only amazing photographs, but also crazy feats of humanity. Red Bull's 2010 Illume honored a total of 50 photographs—our favorites are after the jump. If you're in Dublin, stop by Trinity College throughout the week to see the full display.

Surfer Ryan Hipwood, shot by Stuart Gibson in Tasmania. Winner of the "Energy" category for Red Bull's Illume 2010 Photography Contest.

Surfer Peter Mendia, shot by Chris Burkard in Chile. Winner for best overall photo, the "Illumination" category for Red Bull's Illume 2010 Photography Contest.

Surfer Andrew Mooney, shot by Nathan Smith in Australia. Winner of the "Close-up" category and also the "Athlete's Choice Award" for Red Bull's Illume 2010 Photography Contest.

Skier Dan Treadway, shot by Eric Berger in British Columbia. Winner of the "New Creativity" category for Red Bull's Illume 2010 Photography Contest.

The Simpel Session mountain-bike qualifiers, shot by Vincent Peraud in Estonia. Winner of the "Culture " category for Red Bull's Illume 2010 Photography Contest.

Alex Maclean and Nicolas Ivanoff, shot by Daniel Grund in Monument Valley, USA. Winner of the "Experimental" category for Red Bull's Illume 2010 Photography Contest.

Stefan Lantschner, shot by Tim Korbmacher. Winner of the "Playground" category for Red Bull's Illume 2010 Photography Contest.

Alfredo Salcido, shot by Miguel Angel Lopez Virgen in Mexico. Winner of the "SanDisk Sequence" category for Red Bull's Illume 2010 Photography Contest.

Micha Krøl, shot by Adam Kokot in Poland. Winner of the "Spirit" category for Red Bull's Illume 2010 Photography Contest.

José Eber Pava Ordoñez, shot by Marcel Lämmerhirt in Hamburg, Germany. Winner of the "Wings" category for Red Bull's Illume 2010 Photography Contest.
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Tuesday, September 7, 2010

Nike Unveils New iPhone App Just for Runners

Nike has just rolled out a new iPhone app for runners, available for download now [iTunes link].

The Nike+ GPS App for iPhone will pull in data from the device’s accelerometer and GPS to give runners an effective, accurate and useful tool for getting in shape and staying motivated. So far, it’s available in English only and sells for $1.99.

Although fitness apps abound in the App Store, few carry the street cred or instant name recognition of Nike.

The app will allow runners to visually map and track every run, indoor and outdoor, “free range” or treadmill. Nike says the app even works when a GPS signal is unavailable. Mapped routes show a breakdown of the runner’s pace at various points during the run, as well. You can track your distance, time and number of calories burned.

One interesting aspect of the app is the “Challenge Me” feature. It helps runners challenge themselves to run greater distances, longer times or quicker paces than their previous runs. Aside from giving challenges, the app also provides in-run, on-demand motivational messages from pro athletes and celebrities.

And of course the app carries the now-obligatory social sharing features. Through integration with NikePlus.com, runners can save each run to their online profiles and share the run through the site, Twitter and Facebook.

We have no word so far on when to expect Android, BlackBerry or other apps, but Nike says the app will work for iPod touch (second, third and fourth generations), iPhone 3GS and iPhone 4. The company makes no promises about how the app will function on an iPad; then again, if you’re running with your iPad, you might need less motivation to run faster and more motivation to give the tech gadgets a rest.

Here’s a video sent to us by Nike showing some of the ins and outs of the app:

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