Monday, April 24, 2017

Working Up To Fitness


One thing that people get wrong about fitness is that they believe they need dozens of material to get a good workout.

In fact, one of the most basic and effective training facilities is found in almost every home on earth - a staircase.

Here are some advantages of using stairs or steps as a workout tool.



Staircase training increases your heart rate, fast
Walking, jogging and running are all perfect ways to get a decent cardiovascular workout.

Climbing a staircase or using a staircase machine (have I mentioned that many Pure Gym sites have those available?) Is just a more effective way to do the Work, however.

The key is in the extra resistance of the climbing movement, which makes you work against gravity by "pushing" your body up, one leg at a time, against its own weight. At the same time, the greater range of movements in the lower body joints forces your muscles to strive more to complete the movement.

In other words, walking or climbing a staircase is more difficult than walking or running along a flat road.

One advantage of this extra flexibility is that you will be able to burn more calories and increase your heart rate in less time when using a staircase than when you are using a treadmill.

It's suggested that at least twice as many calories are burned on a stairway as on a conventional walk over a period of time, with a 165 lb. person burning 657 calories per hour on a stair climber and 314 On a 3.5 mph ride. [1]



You can work all the lower body with the stairs
The movement of climbing a staircase activates just about all the lower body muscles, which means that workouts at the stairs can be a great addition to your leg training regime, helping to strengthen the strength and Endurance while improving cardiovascular fitness.

Specifically, when you climb the stairs, you engage your gluteus maximus, hamstring, quadriceps and, to a lesser extent, your abdominals.

Depending on how you choose to train using stairs, the entire workout can also have a very low impact, which means that your joints are resistant to less abuse than when jogging.



With stairs, you can train for strength, power or endurance
One of the great things about training with stairs is that you can use them for a variety of different exercises, either to explosive power, intense cardio work, or to strengthening the lower body strength.

Just be careful what you do and keep the risks in mind before you start.

To use stairs to do an HIIT workout that will leave you panting for air, rest at the foot of the flight and climb up and down the first (or second) stage as quickly as possible until You are too exhausted to continue. At this point, you should continue the exercise at a slow pace until you catch your breath, then repeat the "sprint".

To use the stairs to work on developing an explosive power, stand at the base of the stairs, crouch down, and jump with both feet at once to reach the highest stage you can reach in one thick headed. Then go down and repeat. This basically involves using your stairs to make a "box jump". Be especially careful in this exercise because there is always a risk of wrong or wrong judgment and slip. Do this barefoot exercise, or wear shoes with good grip.

To use stairs to do a targeted workout for the lower body, do "stair slides", climbing several steps at a time and making a deep loop at each step. The deeper the ball, the greater the distance between the legs and the more repetitions you make, the more you will exhaust and work your muscles

Sunday, April 23, 2017

Canadian engineering giant to acquire Atkins for £2.1bn



A  £2.1 billion agreement was agreed to pave the way for Canadian engineering giant SNC-Lavalin to bring together the UK consulting firm WS Atkins, which employs more than 100 architects in the UK

It was announced last night (April 20) that the boards of directors of both companies had shaken the takeover, which will allow SNC-Lavalin to pay 2,080 p in cash for each share of Atkins.

The move will see Atkins, ranked 10th in the AJ100 league of last year, as part of a £ 7.1 billion global mega-company offering an "integrated project management and professional services company with 53,000 employees. "

According to the announcement, the recovery will significantly improve SNC-Lavalin's overall margins and further balance its commercial portfolio.

The statement reads as follows: "The acquisition will improve SNC-Lavalin's global position and addressable market in infrastructure, rail and transit and nuclear, combining two highly complementary companies and increasing geographic reach and diversification Of customers worldwide. "

The Canadian outfit has offices in more than 50 countries and posted sales of £ 10 billion in 2015. The newly expanded business will continue to be headquartered in Montreal.
News via Architect's Journal

why active rest is necessary and how to get it



You will be happy to learn that rest days are an essential part of your physical journey. That is true! Get rid of the guilt you have not to hit gymnastics seven days a week. But if you think that rest days are meant to be completely perpendicular on the couch, think again. Taking a day of recovery does not always mean absolutely nothing. It's time to start incorporating active rest days into your workout plan!

Why is the rest important?

When you do not give your body time to recover from your workouts, you run the risk of overtraining. Symptoms of overtraining may include prolonged muscle pain, weakened immune system, poor quality sleep, decreased performance during workouts, or even worse, injury. Not good!

The integration of active and passive rest days will give your body time to repair, recover and develop. The scheduled rest days also give you permission to take a mental break from your tax workouts and allow you to re-enter and be pumped for the next training session.

What is active rest?

Active rest days are light and easy in comparison to cardiac pumping exercises. They will vary somewhat given your level of experience. The active day of rest of someone who just started will be different and actually more intense from someone who crushes his exercises five days a week. The goal is to move you just enough to get your blood pumping and boost the recovery process of your body.

The active and passive rest option offers other benefits, including increasing your mood, increasing energy levels and helping you meet your nutritional goals during your active days.

What can I do on active days off?

Back up Netflix binges for another time; You are fit, active and full of energy. In other words, keep it moving!

The following ideas will help you take full advantage of your time away from the squat rack:

> Spend time concentrating on dynamic warm-ups, mobility exercises, foam rolling and basic strengthening exercises

> Stroll through the park, or near the lake / beach

> Ask friends to get together outside the gym by climbing, kayaking, hiking or bowling

> Take the time to bring the dog to the dog park

> Spend time living with children for quality active time

> Take a special trip in a trampoline park

> Play a game of kickball

> Hit the local playground

> Go dancing for the night or with friends

> Go for a lower intensity workout such as swimming, jogging, biking, a bodyweight workout or a jump on the elliptical

> Do a restorative yoga class for your muscles and mind
Head to the gym for a light workout where you focus on breathing, form and being present

> Plan a massage for yourself to really help these muscles relax you
How long do I have to "rest"?

Active rest days are different for each gymnasium. For those of you attacking an intense program every day, your active rest day might be mild. If you are new to #fitfam and your exercises have been light to moderate, you can take a more active approach. Aim for 15 to 60 minutes of activity.

Active rest is essential for everyone!

Choose an activity that allows you to move around, makes you happy, helps you relieve stress and stops counting games and rehearsals every day. Give yourself permission to step back and enjoy your fitness trail. Your body and your spirit will thank you!

Thursday, April 20, 2017

Do Not Take Fatigue Lying Down



Have you ever had one of those days when you are so tired you can not do anything other than the Netflix nightlight?

Of course, everyone gets tired sometimes, and often bounces after a quick rest or a good night's sleep. However, if fatigue attacks occur more often and last longer, you should not ignore them.

"Older adults may fear aging fatigue, but there is no reason why you should fight fatigue in progress," says Dr. Suzanne Salamon, a geriatric doctor at the Harvard-affiliated Beth Israel Deaconess Medical Center.

Here are some signs that you should take your fatigue seriously:

Inability to do activities you enjoy
Waking up exhausted, even after a good night's sleep
Not feeling motivated to start the day
Sudden bursts of exhaustion disappear and return
Shortness of breath.
This type of fatigue can affect your health in several ways. You may have less energy to exercise. It is a great place to stay. You can easily stick and become more socially isolated.

It is worth checking with your doctor

Fatigue could also signal a state of health, according to Dr. Salamon, and you should consult your doctor to see if you have any of the following problems.

> Anemia. This happens when your blood has too few red blood cells or these cells have too little hemoglobin, a protein that carries oxygen into the bloodstream. This results in lower energy levels.
Cardiac disease. Heart disease can cause the heart to pump blood less efficiently and cause fluids in the lungs. This can cause shortness of breath and reduce the oxygen supply to the heart and lungs, which makes you tired.
Sleep problems. Sleep apnea is characterized by a pause in your breathing, which often lasts several seconds, or a shallow breathing while you sleep. It is common in elderly and overweight people. Another problem related to sleep is an overactive bladder that forces repeated trips from the nightly bathroom. Either one of them can bother you enough to let you tired during the day.
Medication. Some medications can make you tired, such as blood pressure medications, statins, antidepressants, antihistamines, nonsteroidal anti-inflammatory drugs and cold medications. "People react differently to medications and they often end up taking more as they age," says Dr. Salamon. Check with your doctor, especially if you have added a new drug or recently increased your dosage. "Sometimes it helps to take certain medications, which can cause fatigue at night rather than during the day," she says.
Depression or low level anxiety. Mental health problems often drain energy levels. "You may suffer from depression or anxiety and not even know it," says Dr. Salamon.
Myalgic encephalomyelitis / chronic fatigue syndrome (ME / CFS). It is a complex disorder that causes unexplained extreme fatigue, which can worsen after physical or mental activity and does not improve with rest. Its cause is unknown, but may be related to one or more underlying issues.
Some simple ways to boost energy levels

For regular and daily fatigue, try these tips:

1. Drink a cup of coffee or tea. A little caffeine can start your day, she says. "You do not need more than that, but it can offer a mental and physical uplift, especially if you have problems with morning fatigue."
2. Spend 30 minutes on foot. "If you can not go out, take a walk in your home in episodes of 10 to 15 minutes, two to three times a day," says Dr. Salamon.
3. Take a nap. A midday towel can help overcome fatigue later in the day. Hold naps about 20 to 30 minutes as studies have suggested that nap for 40 minutes or more can have the opposite effect and let you feel groggy rather than refreshed. "Also, do not nap too late in the day or early evening, when this could interfere with your normal sleep schedule," says Dr. Salamon.

Drone Video Captures Apple Campus 2 As Employees Start Moving



With employees starting Apple Campus 2 this month, the main building designed by Foster + Partners is at the end of its work, as shown by this video drone captured by aerial videographer Matthew Roberts .

In addition, the roofed garage covered by the solar panel and the F & D facilities are also short of completion, and the Steve Jobs Theater is expected to follow next summer. Landscaping, including the central pond and an unprecedented tree planting plan (which reported a shortage of nursery trees in the San Francisco area), is also expanding at full capacity.

News via Archdaily

Tuesday, April 18, 2017

The New Online MIT Map Tells You How Green Your City Is



Researchers at the MIT Senseable City Lab have developed a new way to measure how a "green" city uses Google Street View. The project, called Treepedia, presents an index of cities by measuring their "Green Canopy", the overhanging portion of trees and vegetation that you can see as you walk.

The maps reflect the data collected by the team and the city's Green Vision Index (GVI), measuring the percentage coverage in a certain area based on human perception. Using Google Street View instead of satellite imagery, the team measured the cities through everyday eyes.


The MIT research team has worked with the World Economic Forum and its Global Shapers community initiative to bring Treepedia together and continue to gather information to add cities to their index list available for comparison.

By providing quantifiable data on tree cover, Treepedia hopes that cities and their citizens will take the lead in defending more trees in their communities. They also hope to add functionality to the site on the road that will help citizens tag the trees in their area and alert their local authorities to areas in need of greater forest cover.


(Image Courtesy MIT Senseable City Lab)

Although tree planting may seem incoherent in the large urban development project, Treepedia reiterates the benefits of tree-lined streets for urban living. "In many cities, warming temperatures, increased storm frequency and continuous air pollution, the well-being of our urban trees has never been more important," said Carlo Ratti, Senseable City Lab, in a press release. "Here we present an index to compare cities against each other, encouraging local authorities and communities to take steps to protect and promote green cover of the canopy."

You can play with Treepedia maps and learn more about tree cover in your city by visiting their website here
News via Archpaper

Saturday, April 8, 2017

Roy Lichtenstein's Son Townhouse up for sale for $25 Million


Designed in 1847, this New York City house is a rare jewel, not only the four-storey building retains many of its original details, but it is offered for sale publicly for the first time. The West Village residence is extravagant in its own right, but it also houses Mitchell Lichtenstein, son of the famous pop artist Roy Lichtenstein. There are four bedrooms, three bathrooms and a half-room, decorated with dozens of works of art by the owner's father. According to The New York Times, there are many curiosities and antiques interspersed throughout the house, as well as accents dating back to 1880, such as four mirrors with mirrors on the floor. Although Lichtenstein probably takes all the steps he takes with him when traveling, the unquestionably unique style of the residence is sure to stay abreast of the next 170 years.

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