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Tag Archives: cardio training

Thermal Comfort During Training and Recovery

New research from the University at Buffalo suggests the thermal comfort of young men and women can vary during exercise and the recovery stage. Findings were published in the journal Medicine & Science in Sports & Exercise.

Ten men and 10 women in their early 20s rode a stationary bike at a low intensity while wearing a neck cooling device operated by the subject. Despite similar changes in skin temperature during exercise, female subjects wanted more cooling compared to their male counterparts.

During continued monitoring after exercise, the skin temperature of men gradually returned to normal levels in about 1 hour. Although their skin temperature returned to normal in about 10 minutes, women continued to desire more neck cooling, suggesting their core temperature remained elevated.

Rep Duration for Maximizing Muscle Growth

You can really dig down deep into the details when planning a workout, including timing how long each rep should last. But sometimes going with your intuition is a better approach.

Consider the findings of a study published in the Journal of Strength and Conditioning Research.

Twelve men with weight training experience did a pair of high-intensity workouts. One involved 3 sets at a self-determined pace. The other 3 sets were timed as 2-seconds for the concentric and 2-seconds as the eccentric part of each rep. Self-determined rep speed resulted in greater volume and muscle activation.

Meal Planning and How Much You Eat

For many people, the three squares: breakfast, lunch and dinner are the traditional mealtimes, with maybe a little snacking in between. Can changing the timing of these eating occasions help you lose body fat? A study published in the Journal of Nutritional Sciences suggests slightly altering this morning, noon and night schedule can have surprising results.

For 10 weeks, some subjects ate breakfast 90 minutes later than normal and sat down to dinner 90 minutes sooner than the typical time. Another groups stuck to regular breakfast, lunch and dinner hours. All subjects kept a food diary, and were allowed to eat anything they wanted.

After the 10-week intervention, subjects on the time-compressed eating schedule lost twice as much body fat as subjects who stuck to the usual meal times. They also consumed less food. Asked if they could maintain these dining hours for more than 10 weeks, 57% of subjects said family pressures and social obligations would make that difficult. The remaining 43% said they could continue if meal timing was more flexible.

Legs Pull Their Weight On Arm Day

Working out in the weight room every day requires some planning. For instance, it’s not unusual for strength training practitioners to split their workouts between upper and lower body muscle groups to allow enough time for recovery. But working your arms doesn’t mean your legs are taking the day off, even when you’re seated. Consider the findings of a study published in the International Journal of Sports Medicine.

Researchers had 11 male subjects perform seated arm cranks in incremental and maximum effort trials. On one occasion, they sat normally and on another had their legs secured to prevent feet from touching the floor. Maximal oxygen consumption was reduced by around 14% during the incremental stage with restricted legs. Maximum power also decreased by an average of 29% in the restricted condition.

Originally posted on optimumnutrition.com

Caffeine Performance Goes The Distance

In addition to providing energy, caffeine reduces the perception of fatigue. You can see why it’s popular with weight room warriors. But caffeine’s potential isn’t limited to strength training. A study published in the Journal of Science and Medicine in Sport looks at caffeine use by endurance athletes.

Researchers analyzed 40 peer-reviewed articles on placebo controlled trials during endurance races. They found that the effect size of caffeine’s performance enhancing benefits increases with the duration of the event.

Breakfast & Carbs Before Training

You’ve probably heard the term ‘fasted cardio’ used when cardiovascular exercise takes place without consuming any food since the previous evening. The idea is to use the body’s fat stores for energy, but a study published in the American Journal of Physiology: Endocrinology and Metabolism suggests this might not be the best approach.

Researchers at the University of Bath tested the blood glucose and muscle glycogen levels of 12 healthy male subjects after an hour of cycling. On one occasion, they ate a bowl of oatmeal prepared with milk 2 hours before the workout. On another, they didn’t eat anything.

Eating breakfast increased the rate carbohydrates were burned during exercise. Not just the carbs consumed at breakfast, but also carbs stored in muscle as glycogen. Having breakfast before exercise also increases the rate food consumed after training is digested and metabolized.

Muscle Gains for Different Protein Powder

What’s the right amount of protein for reaching your goals? It depends on the goal, of course. If you’re an aspiring female physique competitor, a study recently published in the International Journal of Sport Nutrition and Exercise Metabolism offers interesting insight.

Seventeen women in their early 20s participated in an 8-week resistance training program. During this period, some subjects consumed 2.5 grams of protein per kg of body weight each day while others consumed 0.9 grams per kg of body weight on a daily basis.

Subjects on the higher protein diet gained an average of 4.6 pounds of lean mass while losing about 2.4 pounds of body fat. Subjects on the lower protein diet gained an average of 1.3 pounds of lean mass while shedding about 1.5 pounds of fat.

All subjects realized increases in strength with no differences between groups.

Get 11% more out of your vertical Jump

There’s a potentiation protocol called the French Contrast Method that practitioners use to temporarily increase vertical jump height. This could be an effective strategy for track and field as well as other athletes, and a study published in the Journal of Strength and Conditioning Research suggests it might be an effective option.

Seventeen athletes had their countermovement jump height measured before and after performing 3 sets of isometric partial squats, drop jumps, dynamic half-squats and hurdle jumps. Countermovement jump height improved an average of 5% after the first set, 6.8% after the second set and 8.5% after the third set. Maximum potentiation was an increase of 11% from baseline values.

How Many People Eat Clean

Every 5 years, the departments of Health & Human Services and USDA publish Dietary Guidelines for Americans.

A study recently published in The Journal of Nutrition looks at what percentage of the population actually meets these guidelines.

Researchers examined 24 hour food reports submitted by 16,338 people who participated in the 2001–2004 National Health and Nutrition Examination Survey.

They found that other than meat, beans and total grains, most people aren’t meeting recommendations for nutrient-rich food groups. In addition, 90% of Americans over-consume solid fats, added sugars and other empty calories.

Traditional Pushups Vs Suspended/Elevated Pushups

In terms of form, there might be a right way and a wrong way to do a certain exercise, but there will also be variations that have the potential benefit some active adults more than others. Consider this study recently published in the Journal of Strength and Conditioning Research.

Sixty-nine active and inactive female volunteers did a set of 3 traditional push-ups followed by another set of 3 suspended push ups. While the traditional push ups resulted in higher levels of triceps muscle activation in gymnasts and inactive subjects, soccer players experienced higher levels of triceps activation with suspended push ups.

Going Heavy On Leg’s Day?

You’ve no doubt heard the phrase “go heavy or go home.” If you’re new to the weight room or just getting back after taking an extended break, a study recently published in the journal Medicina dello Sport suggest this might not be the best advice for beginners.

Researchers had 28 men with no weight lifting experience perform 4 sets of leg presses using 60%, 80% or 100% of their one rep max (1RM). Each set was performed to failure. Ratings of perceived exertion were highest for the 100% 1RM workout, as you might expect. Subjects using this load also reported more muscle soreness 72 hours after training. Start out with a moderate load and work your way up to greater intensities.

Eating Your Carbs 🥖

Endurance athletes fuel performance with carbohydrate energy. Many athletes carb load for marathons and other long-distance races. An interesting study published in the International Journal of Sports Physiology and Performance looks at the impact of carbohydrate consumption in short duration cycling events.

Thirteen experienced cyclists took part in 3 experimental time trails. Each consisted of 10 minutes of steady state riding at 60% of capacity followed by a workload targeted time trial. Ninety minutes before each session, subjects were given water, a carbohydrate shake or a placebo shake matched for taste and texture.

On average, subjects reached their time trial workload target faster with carbohydrates (18 minutes, 66 seconds) and placebo (18 minutes, 53 seconds) compared to water (19 minutes, 10 seconds). Researchers attributed these differences to being psychological rather than physiological.

Strength Gains When Using Creatine Daily

Numerous studies have shown creatine to be an effective supplement for increasing muscle size and strength when used in conjunction with a well-planned resistance training program. New research published in The Journal of Sports Medicine and Physical Fitness suggests increases in strength can be realized in as little as 2 weeks.

Young male subjects supplemented with 0.07 grams of creatine per kilogram of body weight per day during an 8-week weight training program. Some got a placebo, and all subjects performed 6 different exercises 3 days per week. Subjects in the creatine group started experiencing strength gains during bench press, leg press and shoulder press exercises after 2 weeks.

At the end of the 8-week program, compared to the placebo group, subjects who supplemented with creatine showed significant increases in strength for the bench press, leg press, shoulder press and triceps extension exercises, but not biceps curls or lat pulldowns.

Training Frequency Vs Training Volume

It’s not unusual to see the same people training in the weight room every day the gym is open. You’d think there would be a huge payoff in gains for training nearly every day, but a study published in the Journal of Strength and Conditioning Research suggests there might not be when frequency is equalized for training volume.

Twenty eight men with weight training experience took part in a 6-week program. Before and after, they were assessed for squat one rep max (1RM), bench press 1RM, deadlift 1RM and powerlifting total. Fat mass and muscle mass were also calculated.

Some subjects trained 3 days a week and some trained 6 days a week with both programs equalized for training volume. After 6 weeks, both groups showed significant increases in muscle size and strength with no additional benefits seen in 6-day-a-week training.

Beta Alanine for Weight Room Warriors

A number of pre-workout products include beta-alanine and this non-essential amino acid is also available as a powder. The supplement has been shown to help enhance exercise performance, and a study published in Journal of the International Society of Sports Nutrition suggests it might have potential strength and power training.

Thirty healthy subjects with weight room experience consumed 800 mg of beta-alanine 8 times a day at intervals of at least 1.5 hours for 5 weeks. Some got a placebo. All trained 3 days a week doing a 3-set circuit of back squat, barbell step ups and loaded jumping lunges. There was 40 seconds of work with 120 seconds of between sets rest the first week.

By the fifth week, volume had increased to 5 sets with 20 seconds of work and 60 seconds of between sets rest. Improvements were significantly greater for the beta-alanine group, with average power at one rep max increasing by 43% compared to 21% for placebo. Maximal strength gain averaged 51 lbs. for the beta-alanine group versus 35 lbs. for placebo.

Activity Perception Based on Where You Live

How physically active do you think you are? According to research published in the Journal of Epidemiology & Community Health, the accuracy of your assessment may be influenced by where you live. Not just the weather, but the country.

Researchers tracked the physical activity levels of 540 Americans, 748 Dutch subjects and 254 from England for 7 days. All subjects were over the age of 18 and asked to rate their physical activity levels on a scale of 1 to 5. They also wore activity trackers.

Dutch and English subjects were slightly more likely to rate toward the middle of the scale, while Americans tended toward the extremes: very active to inactive. In reality, Americans were much less active compared to the Europeans with the percentage of subjects considered inactive nearly twice that of Dutch subjects.

According to fitness tracker data, 60% of subjects from the United States were inactive compared to 42% of the Dutch and 32% of the English. Subjects from all of these countries became less active as they aged.

Six Ways To Work Out Wrist Strength

If you use your hands to compete in your sport, having greater strength and control might give you the edge you’re looking for. Consider the findings of study on 6 weeks of wrist training published in the Journal of Strength and Conditioning Research.

Subjects were tested before, at 2-week intervals during, and after completing the program. Wrist joints were worked in 6 directions: Flexion, extension, pronation, supination, radial deviation and ulnar deviation. Subjects showed a decrease in motor control errors after 2 weeks of training. Maximum wrist strength increased in all 6 directions after 4 weeks.

Protein Per Meal for Building Muscles

You’ve probably heard weight room regulars debate about how much protein can be absorbed at one time. The general consensus is that muscle protein synthesis in young adults is maximized with 20 to 25 grams of protein. This finding is based on fast-digesting protein shakes and doesn’t take into consideration carbohydrates, fats or slower digesting protein sources. A study published in the Journal of the International Society of Sports Nutrition looks at protein consumption per meal.

After examining a wide range of studies, researchers suggest a per meal protein target of 0.4 grams per kilogram of body weight. You would need 4 of these meals to reach 1.6 grams of protein per kilogram of body weight per day. To put this into perspective, the protein per meal target for a 160 pound person would be 29 grams, or about what you’d get from a 4.5 ounce chicken breast.

Quads Strength Development Tip

Dynamic or high-speed training is one way to increase muscular strength. This type of training is typically done with lower resistance and a higher rep range, but a study published in The Journal of Sports Medicine and Physical Fitness give you a different approach to consider.

Thirty active men participated in a 12 week high-speed strength training program. Some used 40% of their one rep max (1RM) while other lifted 80% of their 1RM. Compared to measurements taken before the program began, the low-resistance high-rep protocol improved maximal concentric quad strength an average of 23.3%. Subjects using the high-resistance low-rep routine realized an average 41.8% improvement in strength.

Power Training Tip

Highly competitive team sports athletes are always looking for an edge. In terms of explosive performance, a study published in the Journal of Strength and Conditioning Research tried out a power training routine that has the potential to improve rate of force development by about 9.7%.

Seventeen male athletes in their early 20s did 5 sets of 4 jump squats using 40% of their 1 rep max. They got 3 minutes of rest between sets. Compared to a control condition where subjects rested before testing, power training improved countermovement jump performance by an average of 5.1% and increased reactive strength by 10.7%. These improvements peaked at 24 hours after the power training session.

It Takes Magnesium To Get Vitamin D

Vitamin D can be synthesized through the skin from sunshine, but during the winter months you don’t have very many food sources to choose from. Taking a Vitamin D supplement is one option, but a review of studies published in The Journal of the American Osteopathic Association suggests Vitamin D needs sufficient levels of magnesium to be metabolized, and that could be an issue for lots of people.

It’s estimated that about half of U.S. adult population consumes a magnesium-deficient diet of processed foods. After calcium, potassium and sodium, magnesium is the most abundant mineral in the body. What can you eat to keep up with your magnesium needs? Food sources include almonds, bananas, beans, broccoli, brown rice, egg yolk, fish oil, green vegetables, whole grains and milk

Double Down on Weight Loss

Devoting time to hitting the gym and sticking to a healthy, balanced diet structured for weight loss is bound to have an impact on your significant other. A study from the University of Connecticut published in the journal Obesity suggests they can share the benefits of a successful effort.

Researchers tracked the weight loss efforts of 130 subjects and their partners for 6 months. They found that when one person successfully loses weight, there’s a good chance their partner will also shed pounds – even if they aren’t actively trying. About one third of non-participating partners lost at least 3% of their body weight over the 6 month period. Making positive lifestyle changes can have a benefit on those around you.

Experienced weight room warriors understand the value of allowing enough time for muscle recovery. How would taking 3 to 5 days off impact your path to greater gains? If your goals include getting stronger, a study published in the Journal of Strength & Conditioning Research suggests short periods of no weight training can be beneficial.

Eight men with resistance training experience took part in a pair of 4-week strength training programs. They took 3.5 or 5.5 days off after the second 4-week session. Compared to tests taken before the first program started, countermovement jump height and isometic bench press peak force were greater after both periods away from the gym. Scientists theorized these improvements might have been the result of decreased neuromuscular fatigue.

Fast Or Slow Protein For Recovery

Milk contains both whey and casein protein. Whey digests faster while casein is thicker and more slowly digesting. How to put them to best use is a matter of debate, and a study published in the International Journal of Sport Nutrition and Exercise Metabolism weighs in with new research on both proteins, including a mix of the two.

A group of 31 men with weight room experience took part in a 9-week resistance training program. After each training session, subjects consumed 20 grams of whey protein, 20 grams of casein protein or 20 grams of protein consisting of equal parts whey and casein.

Although there was greater availability of the BCAA leucine after consuming whey compared to casein or the protein blend, muscle size and strength gains were similar across all 3 post-workout protein shakes after 9 weeks of training.

Performance Benefits of Box Jumps

Many types of athletes use plyometric jumps to develop greater power. What does that mean in terms of competitive performance? A study on basketball players published in The Journal of Sports Medicine and Physical Fitness provides more detail on the kind of improvements players can expect from a pre-season plyometric program.

For 8 weeks, subjects included a periodized plyometric program consisting of 117 to 183 jumps with their regular training. Compared to a control group that stuck with a traditional basketball training program, plyometrics helped subjects increase vertical jump height, improve agility, boost maximal strength and run faster 60-meter sprints.

As an athlete, every second counts. Every inch is crucial and can be the difference between winning and losing. That’s why speed is essential for any athlete at any level. Typically, the one who is fastest is the one who’s in a better position to win.

The great thing about these four exercises is that you can incorporate them into nearly any training program, since they’re mostly lower-body exercises and one of them you should be doing already! But if you’re not, ditch any isolation exercises you have in your current plan and add one or more of the following exercises when you feel the need for speed!

1. Power Clean

If you’ve been limiting your training to bodybuilding-style workouts, this explosive exercise is probably the best barbell exercise you’ve never done.

• Starting with your feet hip-width apart, grab the bar with an overhand grip.

• Keep your back flat and chest tall as you pull the bar off the floor.

• After the bar passes your knees, sweep the bar into your hips (making contact at mid-thigh/the hip crease).

• Aggressively extend your hips, knees and ankles to catapult the bar up to your shoulders.

2. Sled Push (with heavy weight or light weight)

Sled pushes force you to sprint – but with a forward lean. This increases the activation of your body’s largest muscle: your glutes. If you watch the short sprint events at the Olympics, you’ll quickly notice the size of the asses on the sprinters. This is pure muscle, and it generates pure speed.

• Load your pushing sled with the desired weight.

• Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.

3. Back Squat

Squats are no secret for building leg mass, and as such, they’re a staple for any sprinting athletes. Even if you’re not spending time at the track or on the football field, the back squat is essential.

• Grab the bar with a grip that’s comfortable for your shoulders.

• Unrack the weight, brace your abs and push your hips back to descend into the squat position.

• Squat until your thighs are parallel (or slightly below parallel) to the ground.

• Keep your knees in line with your toes, chest up and back flat as you push through your heels to stand up.

4. Rear Foot Elevated Split Squat

The split squat has been a staple that has generated powerful athletes for decades. Although it looks like a single-leg exercise, it uses both legs. In fact, The split squat is very similar to the back squat, but slightly more hip-dominant.

• With dumbbells at your sides and your back foot elevated on a bench, squat while keeping a straight back and tall chest.

• Push through your heel to extend your front knee and hip back to the starting position.

Caffeine Reduces Sweet Taste

Coffee with a donut is a classic pairing, and recent research from Cornell University offers interesting insight into why they seem to go so well together. Findings on how caffeine might temporarily reduce your perception of sweetness were published in the Journal of Food Science.

Volunteers drank decaffeinated coffee with sugar added. Some cups were dosed with 200 mg of caffeine to simulate a strong cup of coffee. Asked to describe their level of alertness after drinking coffee, subjects could not tell if their cup contained caffeine or not. But the subjects who got the caffeinated brew rated it as tasting less sweet than subjects who had the regular decaffeinated coffee.

Barbell vs Machine Deadlifts

Using machines can make weight training safer, especially when you don’t have a training partner to use as your spotter. Of course, the movement won’t be exactly the same as using the traditional barbell. A study published in the Journal of Strength and Conditioning Research compared traditional deadlifts to a walk-in style deadlift machine.

Subjects performed conventional barbell deadlifts using a pronated grip and tried both ball of foot and toe alignment in the deadlift machine. Although the walk-in machine allowed a more upright trunk angle, potentially reducing stress on the lower back, it also shifted muscle activity away from the glutes to the knees.

Post Workout Protein vs Carbs

 After strength training, a whey protein shake can help kick-start muscle recovery. When you get done with a run, carbohydrates help replace the energy your body used to fuel the effort. A study published in the International Journal of Sport Nutrition and Exercise Metabolism looks at how both nutrients affect fat oxidation.

Twelve recreationally active women took part in an incremental 23 minute bike ride where the effort ranged from 30% to 80% of maximal oxygen consumption. Then they exercised for an hour at 75% of capacity. After this workout, subjects received 20 grams of protein, 20 grams of carbohydrates or a placebo.

Whole body fat oxidation doubled during the second trial and the rate of fat oxidation while subjects were at rest wasn’t significantly different between protein and placebo conditions. Carbohydrate consumption did reduce the increase in fat oxidation after exercise.

Muscle Fatigue On Leg Day

It’s not unusual for weight room regulars to look forward to their turn on the bench press. Squats are another story. A study recently published in the journal Medicine & Science in Sports & Exercise suggests recovering from a leg day workout might not be the same as when your work upper body muscle groups.

A dozen healthy young males performed 5 sets of 2-minute maximal voluntary contractions using knee extensor muscles. They got 8 minutes of rest between sets. On another day, they did the same workout using elbow flexors.

The average decrease in a subject’s ability to contract muscles was 12% greater after training leg muscles. White total fatigue was greater on legs, peripheral fatigue was greatest when working the elbows.

HIIT is not for Everyone

With High Intensity Interval Training (HIIT), busy adults can get a good workout in about half the time it takes with steady state cardio. That’s an attractive benefit, especially when you consider how many people say they just don’t have time to exercise. New research from Iowa State University suggests the intensity aspect of HIIT can be a drawback.

According to the National Health and Nutrition Examination Survey, only 3.2% of American adults meet the recommended guidelines of 30 minutes a day, 5 days a week moderate-intensity activity. The World Health Organization recommends a total of 150 minutes of exercise each week

Convincing less active adults to step up their game with HIIT sounds great until you consider research published in the Journal of Sport & Exercise Psychology. The study compared subjects who started with vigorous exercise and then decreased intensity with subjects who took the typical approach of starting out slow and gradually increasing intensity. The intensity increasing group went into each session remembering a negative experience while the group that decreased training intensity expected to feel good after future workouts.

Black Tea Boosts Weight Loss

There’s been quite a bit of research on the benefits of green tea. Now a new study published in the European Journal of Nutrition suggests the polyphenols found in black tea might also help with weight management.
In lab mice, green tea polyphenols are absorbed into blood and tissue. But black tea polyphenols are too large to be absorbed in the small intestine. Instead, they stimulate the growth of gut bacteria that alters energy metabolism.

Researchers found that both green and black tea polyphenols promote the growth of beneficial microorganisms in rodents. With both types of tea, they found more digestive system bacteria associated with lean body mass and less associated with obesity.

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Protein Availability in Cooked Meat

Some people like a rare steak while others want theirs well done. The protein in that meat doesn’t really change, but a study published in The American Journal of Clinical Nutrition suggests that cooking can influence the bioavailability of amino acids for older adults.

On separate occasions, 10 volunteers between the ages of 70 and 82 consumed beef containing 30 grams of protein. For one meal, the meat was cooked at 135 degrees for 5 minutes which is considered rare. The next time, it was cooked at 194 degrees for 30 minutes.

After eating, there was a lower concentration of amino acids in blood with the rare cut compared to the well-done preparation. This was associated with decreased protein synthesis. This effect isn’t the same with younger individuals where the degree of cooking doesn’t really alter amino acid bioavailability.

Calculating the Lifetime Cost Of Obesity

 Being overweight can certainly have a negative impact on your health. But what about the actual cost in dollars? A study published in the journal Obesity suggests the actual cost of obesity can include both medical care and lost earnings.
Using computer models, researchers determined that an obese 50 year old with normal blood pressure and cholesterol levels can cost more than $36,000 in medical expenses and lost productivity during his or her lifetime.

 On a positive note, if a 20 year old lost enough weight to go from obese to overweight, two-thirds of the lifetime costs of obesity could be saved. Likewise, if a healthy but obese 70 year old achieved similar weight loss, the lifetime cost would be cut by about 40%.

Hydration Habits of Elite Athletes

Some people have a specific amount of water or sports drinks they want to consume each day. Others drink when their coach tells them to, or just drink when thirsty. A study published in The Journal of Sports Medicine and Physical Fitness examines the habits of 253 athletes from a variety of different sports.Subjects were asked to complete fluid intake questionnaires. The range in age was 8 to 63 years. About 3% of subjects competed in international competition with another 34% participating at the national level. The remaining subjects were regionally active. Of those responding, 150 reported fluid intake below recommended levels while 23 consumed fluids at or above published exercise hydration guidelines.

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Many types of athletes alter their training in the run-up to a big event. This reduction in training is often referred to as tapering. If you’re a competitive powerlifter, consider the findings of a study published in the Journal of Strength and Conditioning Research which explores the tapering practices of Croatian open-class champions.
Researchers interviewed 10 successful powerlifters. On average, these athletes decreased training volume by around 50% using a step or exponential approach while maintained or increasing training intensity which peaked about 5 to 8 days before competition. During the final week, training frequency was reduced by about 50% with the final session 2 or 3 days before competition.

Taper strategies were identical for the squat, bench press and deadlift. The idea is to maintain strength while reducing fatigue. Nutritional intake, foam rolling and static stretching all received extra attention during the taper.

Foam Rolling For Recovery

It’s not unusual to see athletes rolling different muscle groups across a foam cylinder. Is there anything to this practice, or is it just another fad? A study published in the Journal of Strength and Conditioning Research shows what foam rolling can and probably won’t do for recovering muscle groups.

Thirty-seven men raced forty 15-meter sprints. For the next 4 days, hip range of motion, hamstring muscle length, vertical jump height and agility were tested. Some subjects performed foam rolling each day before testing while others didn’t. Although there was no effect on hip range of motion, hamstring length or jump height, agility was less impaired in the foam rolling group compared to subjects who didn’t use this simple tool.

Can Excercise Change Eating Habbits

There’s an old saying that ‘you are what you eat’. Looked at another way, if you’re working hard to improve your fitness, will diet preferences be influenced by your progress? New research from the University of Missouri suggests that eating habits might change with regular exercise.

Researchers gave a group of male and female lab rats access to an exercise wheel. Another group could not exercise. All rodents were given 3 types of food to choose from: high-fat, high-sugar and high-cornstarch, all matched for the same amount of protein.

Rodents that didn’t exercise preferred the high-fat food over other options. Male rats that exercised only ate half the amount of high-fat food that inactive rats ate, but consumed greater amounts of sugar and cornstarch options. Female running rats preferred the high-fat diet. Whether this effect works the same in humans is unknown.

Pumping Iron for Metabolic Health

Endurance training improves metabolic health by promoting the development of new blood vessels. Resistance training builds muscle, and a study recently published in the journal Medicine & Science in Sports & Exercise suggests the effort can also leads to small vascular adaptations.

Researchers assigned 36 males in their early 20s to a 12-week resistance training program. Some received protein supplements while others got a placebo. Weight training increased muscle fibers, with greater gains seen in the protein supplementing group.

After the second week of training, the capillary to muscle fiber ratio increased significantly, suggesting blood vessel development took place along with muscle growth.

Males Vs Females for Muscle Endurance

A physically fit man is typically stronger than women of the same level fitness, but women have the upper hand when it comes to muscle endurance. Consider the findings of a study from the University of British Columbia conducted in collaboration with the University of Guelph and University of Oregon.

Researchers had 8 men and 9 women matched for their levels of fitness flex their foot against an array of sensors 200 times as fast as they could. The speed, power and torque of their movements were recorded along with fatigue. Male subjects were faster and more powerful, but also fatigued more quickly than female subjects.

Make Your Arms Pop!

Platinum 100% Whey - Justin Robbins

By: Saquan Mitchell, MuscleTech Ambassador

One of the first body parts that gets noticed are your arms. While arms are a relatively small muscle group in the body, they are the most coveted. The arm consists of two major muscles: the biceps brachii and the triceps brachii. When training arms, most people tend to forget about the triceps and focus on the biceps. However, without the triceps development, massive arms are not possible.

Here are some of the best exercises to target these muscle groups and develop your arms.

Best Exercises for Biceps

Exercise Sets/Reps
Barbell Curls 3 x 12
Spider Curls 3 x 8-12
Hammer Curls 4 x 10-15
Alternating Dumbbell Curls 3 x 10 (slow and controlled)
Chin-Ups 3 sets until failure

Best Exercises for Triceps

Exercise Sets/Reps
Dips 4 x 8-12
Triceps Rope Pulldowns 4 x 8-12
Skullcrushers 4 x 10 (heavy)
Triceps Pushdown Machine 3 sets until failure (superset with tricep kickbacks, light weight)

For each exercise try to increase the weight you are using for every workout by 1 to 5 pounds. At the same time, make sure you are able to maintain near-perfect form. Work on decreasing your rest breaks between sets on your higher volume sets. This will force your body to become more efficient at utilizing fuel. If you follow these steps, work hard, eat right, use the right supplements and sleep well, you will have massive arms in no time!

Platinum 100% Creatine Want that extra arm pump? Compliment this workout with Platinum 100% Creatine! Creatine acts as a phosphate donor pool to hard-working muscles, allowing you to train harder, for longer. That means real gains in size and strength that can’t go unnoticed!

HIIT Triggers the Release of Endorphins

You’ve probably heard the term runner’s high. It’s usually associated with long distance running. The release of endorphins in the brain is behind this effect. A new study conducted at the University of Turku shows that endorphins are also released during High Intensity Interval Training (HIIT).

Using positron emission tomography, researchers determined that HIIT significantly increased the release of endorphins compared to a steady state moderate intensity 1-hour run. Scientists theorized this might help your body compensate for the physical and emotional stress of intense exercise.

Nutrition’s Role in Muscle Building

Hitting the weight room is only one aspect of the muscle building process. You also have to take rest and nutrition into consideration. A study recently published in The Journal of Nutrition helps illustrate nutrition’s importance for maintaining and building lean mass.

Twenty-four healthy older men were given a drink containing 21 grams of leucine-enriched whey protein, 9 grams of carbohydrates, 3 grams of fat and 800 IU vitamin D each morning before breakfast for 6 weeks. Some received a placebo.

Rates of protein synthesis were higher for subjects receiving the whey and vitamin D supplement compared to those who got the placebo. The supplemented group also gained more lean mass.

Building Muscular Size, Strength and Endurance

 You’ll find active adults with a variety of different goals working in the weight room to develop bigger muscles. If you’re in the game to get stronger, you might be interested in the findings of a study published in the journal Medicine & Science in Sports & Exercise.

Thirty-eight volunteers with no weight training experience took part in an 8-week program that included chest press and leg extension exercises. Some did a high-volume protocol involving 4 sets of reps to failure using their 8 to 12 rep max (RM). Others conducted a simple 1RM test where subjects attempted up to 5 maximal reps.

Although muscle size and endurance increased more for subjects in the high-volume training group, increases in 1RM strength were about the same for both groups.

Feel Good Bacteria Dietary Fiber

Most American adults only get about half the recommended daily amount of dietary fiber. A new study published in the journal Science provides interesting insight into how consuming dietary fiber might influence the bacterial environment of your digestive system.
Researchers found that dietary fiber produces a short-chain fatty acid called butyrate that signals cells in your intestines to maximize oxygen consumption. This action helps restrict levels of harmful bacteria.

BCAAs For Weight Training Recovery

The Branched Chain Amino Acids (BCAAs) Leucine, Isoleucine and Valine are valued by all types of athletes. Studies have shown that these essential amino acids can help with muscle recovery, but findings vary. A review of controlled trials published in the journal Nutrition takes another look at the potential of BCAAs.

Analyzing 8 different studies, researchers came to the conclusion that BCAAs can reduce creatine kinase for up to 24 hours. Levels of this enzyme become elevated after exercise-induced muscle damage. This suggests that supplementing with BCAAs is better for exercise recovery than rest alone.

Burning Calories After Workout

Your calorie burning efforts during exercise don’t end when you step off the treadmill or stop pedaling a stationary bike. The process continues with elevated resting energy expenditure. A study published in the journal Medicine & Science in Sports & Exercise examines the extended calorie burning effects of moderate intensity continuous aerobic exercise and High Intensity Interval Training (HIIT).
Researchers assigned 33 untrained female subjects to 8 to 16 weeks of moderate intensity steady state exercise at 50% of capacity or HIIIT with bouts reaching 84% of exercise capacity. Then they completed a single session. Calorie burning measurements were taken for 23 hours with controlled food intake.
Subjects burned 64 calories more than they would have without exercise after a session of moderate intensity cardio and 103 calories more after interval training. Resting energy expenditure was increased for around 22 hours after both forms of exercise. The effect is nullified when you don’t train for more than 60 hours.

Calories Burned After Weight Training

Resistance training builds muscle and can also burn calories. Not just while working out, but also by increasing your resting metabolic rate. This resting rate typically makes up the majority of the day’s total energy expenditure. A study published in The Journal of Sports Medicine and Physical Fitness compares the effects of training with a light to moderate load and heavy load weight training.
Eighteen overweight women in their 30s did high reps with low to moderate weight or a linear periodization of 3 to 6, 8 to 10 and 13 to 15 reps with heavy weight. Both groups trained 3 days each week for 12 weeks. Resting metabolic rate increased by around 8.5% with low to moderate resistance and 10.5% with a heavy load. Interestingly, only 62% of subjects stuck to the light to moderate load workouts while there was 93% adherence to heavy weight training.

Strength vs Endurance Performance

People who love to lift typically don’t look forward to cardio day. That’s also the trend among runners and cyclists on the days they set aside for strength training. A study from the University of Utah looks into this separation of performance traits using lab mice.

Researchers observed how effectively some mice protected their territory by fighting off other mice. They also measured the running efficiency of mice using a treadmill.

Rodents that were successful fighters burned more oxygen while running compared to less successful fighters. Although there weren’t significant differences in body mass between runners and fighters, scientists theorized there might be small physiological differences.

How to Stretch Sprinting Performance

You might have heard that stretching can have a negative impact on physical performance. Does this happen with all types of stretching, and how long does the effect last? A study published in The Journal of Sports Medicine and Physical Fitness offers insight into these questions.

Over the course of 3 days, researchers had 12 male taekwondo athletes sprint 20 meters before and after 3 types of stretching exercises: static, ballistic and proprioceptive neuromuscular facilitation (PNF). Sprint times increased after all types of stretching, and the effect lasted for 15 to 20 minutes with static and PNF techniques. Sprint times recovered after only 5 minutes with ballistic stretching.

Time Needed to Recover from Supersets

As a general rule, you should allow at least 48 hours for each muscle group to recover from weight training. Exercising different muscles on different days is one way to work around this schedule, but a study published in the Journal of Strength and Conditioning Research suggests super sets might require a different approach.

Twenty-five physically active men performed 5 sets of 8 to 10 reps max on 4 different exercises: 2 targeting the legs and 2 for the shoulders. Some did super sets while other subjects separated these exercises. Super sets generated higher muscle activity as well as markers of muscle damage. Researchers concluded that 5 days was not enough time for complete muscle recovery.

Portion control tips for weight management

 Trying to guess accurate portion sizes for different foods can lead to consistent underestimating, which can make weight loss or weight management more difficult. Here are some serving size measuring tips offered by the U.S. Centers for Disease Control and Prevention.

You’ll need a full set of measuring cups or spoons, ranging in size from half a teaspoon to 2 cups. Then get a food scale that includes a tray or cup. Start practicing on dry foods. Items like peanuts and cereal. Measure out exactly what an ounce or half a Cup looks like. Don’t forget about liquids. Most glassware holds a lot more than a standard 8-ounce (1 Cup) serving.

What does a 4-ounce serving of chicken breast look like? Use the scale. The more you practice, the easier it’ll be to divide typically larger restaurant servings into the portion sizes you’ve planned into your daily diet.

Dynamic stretching and range of motion

Track and field athletes have a couple different options for warming up before training or competition. One popular protocol involves dynamic stretching, and a study published in the International Journal of Sports Medicine recently tested its potential on 12 healthy volunteers.

Subjects applied four 30-second sets of dynamic stretching to ankle joints. Measurements taken before and after the warm up showed increased range of motion immediately after stretching. The effect lasted for 15 minutes without changing the mechanical properties of muscle tendons.

We’re all a little different in terms of physiology. That’s why some people have an easier time building muscle and losing fat compared to others. In addition to these individual differences, what we eat can have an impact on the maximal rate of fat oxidation during exercise. Consider the findings of a study published in the American Journal of Clinical Nutrition.

Researchers used indirect calorimetry to determine the maximal fat oxidation rates of 305 healthy adult subjects. The average maximal rate of fat oxidation was 0.55 grams per minute. After analyzing dietary intake in the 4 days leading up to testing, they found carbohydrate consumption had a negative association with fat oxidation and fat consumption had a positive association. The variability was around 2.6%.

Pacing a marathon is going to be a lot different from the way you’d approach a 4-minute run. For those who compete in shorter-distance track events, a study published in the International Journal of Sports Physiology and Performance offers some practical pacing advice.

On separate occasions, researchers had 5 male and 5 female recreational runners compete in a series of 4-minute time trials on a motor-driven treadmill. Although there were no significant differences between events, with the distance covered ranging from 1,137 meters to 1,090 meters, the best performances tended to begin with aggressive pacing during the first 2 minutes.

It’s easy to see how texting or talking on a cell phone during exercise could reduce the impact of the effort. A study published in the journals Computers in Human Behavior and Performance Enhancement & Health suggests multi-tasking with your phone can also have a negative effect on balance.

Researchers had 45 college students text, talk and listen to music on their cell phones while exercising. Texting reduced postural stability by 45%. Talking reduced this measurement of balance by 19%, but just using the phone to listen to music has no impact on balance.

The Branched Chain Amino Acids are Leucine, Isoleucine and Valine. They are sometimes included as components of intra-workout supplements because they can help spare muscle tissue during extended training. A study published in The Journal of Sports Medicine and Physical Fitness tested their ability to attenuate decreases in power production after strength training.

Researchers assessed the countermovement jumping and seated shot put throwing performance of 11 men with weight room experience. Some were given 20 grams of BCAAs while others received a placebo before and after a session of compound barbell exercises. Although there were no differences in muscle soreness 24 hours after training, BCAAs did help reduce typical decrements in functional power a day after the workout.

Losing just 2% of your body weight through perspiration can have a negative impact on athletic performance. Do you have a strategy for keeping up with hydration needs? A study of 289 competitive athletes published in The Journal of Sports Medicine and Physical Fitness shows a tendency to drink less than what’s recommended.

Subjects participating in international, national and regional events drank an average of 0.25 liters of water per hour. Analysis of survey results found that 23 subjects met or exceeded the recommended fluid intake while 150 drank less than the average reported in the surveys.

Engaging in regular High Intensity Interval Training (HIIT) is an effective way to improve your level of fitness while promoting cardiovascular health. A new study published in the journal Medicine & Science in Sports & Exercise suggests there are no age barriers to the benefits of HIIT.

Researchers recruited 72 men and 22 women between the ages of 20 and 70 years old. All exercised the typical amount for their age bracket, and all subjects performed supervised HIIT workouts with a targeted intensity of 90% to 95% of maximum heart rate 3 times a week.

Compared to before the 8-week intervention began, all age groups experienced between 9% and 13% increases in maximal oxygen consumption, an indicator of fitness. These improvements were not significantly different between age groups.

6 Health Benefits of Cold Weather

Now that the thermostat is dropping and sweater weather has arrived (or is at least well on its way in many geographical areas), let’s try to look on the bright side. Cold weather, believe it or not, has quite a number of positives in the form of health benefits. Read on to learn how the cold can actually help you feel better!

Continue reading 6 Health Benefits of Cold Weather

If you’re just getting back to the gym after an extended time away or decided to make a commitment to regular exercise for the first time, a McMaster University study published in the journal PLOS ONE suggests choosing High-Intensity Interval Training (HIIT) over moderate intensity steady-state effort.

Researchers had young inactive subjects take on an exercise program consisting of HIIT or moderate intensity steady state effort. The enjoyment for both groups was about the same when the programs started. After subjects gained strength and increased their level of fitness, the enjoyment of HIIT workouts increased while the experience of subjects doing the lower intensity routine ranged from unchanged to less enjoyable.

Getting in your sets of squats while standing on a balance trainer is one way to change up a stale leg day routine. A study published in the Journal of Strength and Conditioning Research take this practice to another level by adding an unstable barbell to the mix and testing it against lower body instability and traditional squats.

Wired to record activity in various muscle groups, 10 male volunteers performed squats while standing on a balance trainer, using a water-filled barbell and with a traditional barbell. Upper body instability reduced erector spinae muscle activation 1.5 times and increased abdominal activation 2.8 times compared to traditional squats. Lower body instability increased muscle activity in the gastrocnemius, biceps femoris, and quadriceps muscles.

How long you rest between sets of weight training exercises can have an impact on how much you’re able to lift. There’s a similar correlation with work capacity during CrossFit style workouts. According to a study published in the Journal of Strength and Conditioning Research, what you do during that rest interval can also make a difference.

Five male and 10 female volunteers participated in a varied workout involving both strength and endurance exercise. On 3 separate occasions, subjects rested by lying on the floor, sitting on a bench or walking on a treadmill. Both passive rest strategies (lying and sitting) significantly improved exercise work rate and physiological recovery.

Exercise activates signaling between hypothalamus region of your brain and your pituitary and adrenal glands. But what happens when the only time you have available to work out is late at night? A study published in The Journal of Sports Medicine and Physical Fitness analyzed the effects using 20 male medical students.

According to sleep diaries kept by subjects, and saliva samples taken the morning after a 90 minute late night football match, there was no impact on sleep quality or cortisol response, but the 9:30 PM timing of exercise did alter hypothalamic-pituitary-adrenal signaling the following day.

Nitrates and other nitric oxide supporting ingredients are popular components of many sports nutrition supplements. What can they do for your weight room workout? A study published in the Journal of Strength and Conditioning Research put nitrates to the test using a dozen recreationally active men on the bench press.

Some subjects were given 400 mg of nitrate while others got a placebo before performing 3 sets to failure using 60% of their one rep max. All got 2 minutes of rest between sets. Even though there were no real differences in ratings of perceived exertion or lactate buildup, nitrate supplementing subjects did significantly more reps to failure and lifted a greater total amount of weight.

Most people sit down to 3 standard meals a day, but many active adults chasing fitness and physique goals divide those eating occasions into smaller, more frequent meals. An Australian study published in The Journal of Nutrition looks into associations between meal frequency including snacking and the nutritional quality of your diet.

Analyzing data from 5,242 adults who provided 24-hour food consumption recalls for the 2011–2012 National Nutrition and Physical Activity Survey, researchers found that a higher frequency of eating occasions was associated with better food variety along with greater consumption of fruit and dairy options. More frequent snacking was associated with higher consumption of added sugars. Read today’s Performance Blog to see how portion size impacts satiety.

Low levels of testosterone can lead to fatigue as well as decreased muscle and bone mass. Fortunately, your body’s natural production of this hormone can be altered through diet and exercise. A study presented at the Integrative Biology of Exercise 7 meeting in Phoenix, Arizona measured the effect of 12 weeks of aerobic exercise on 16 normal eight and 28 overweight men.

Researchers had subjects walk or jog for between 40 and 60 minutes per session performed 1 to 3 days per week. At the end of the program, overweight subjects had lost weight and significantly increased testosterone levels. Results were best in subjects who exercised vigorously. Normal weight subjects did not see such a dramatic testosterone increase.

For really busy active adults, working both strength and cardio conditioning into the same gym session is a time-saving solution for staying in shape. A study published in the journal Medicine & Science in Sports & Exercise suggests post-workout whey protein might help you get more out of those concurrent training workouts.

Researchers had 8 healthy male subjects perform 8 sets of leg extensions for 5 reps using 80% of their one rep max before cycling for half an hour at 70% of capacity. Some got 25 grams of whey protein after this workout while the rest received a placebo. Tests taken an hour and 4 hours later showed that whey protein enhanced protein synthesis to a greater degree than exercise alone while helping to reduce blood markers of muscle breakdown.

True Strength Moment: Similar to what you might expect from traditional resistance training, it appears that whey protein can be an effective nutritional strategy for enhancing adaptations from combined resistance and cardio training.


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Five Oaks Staff Show

January 2020

In this Welcome Gallery exhibition, the museum staff and family investigates the many ways in which the Five Oaks name, historic site, and its potential resonates within each of us working at the museum today.

Long known as a gathering place in the northern plains of the Tualatin Valley, a circle of five large oak trees had been a landmark visible across the open meadows created by the Kalapuyans through controlled burning and selective harvesting. Under the oaks’ canopies, the Tualatin Kalapuya gathered camas bulbs, roasted acorns, and buried mortars and pestles to return to on the next years journey throughout the valley. Over the last two centuries, these big trees have stood witness to the systematic removal and displacement of the very Native communities that once stewarded the area, while continuing to provide a diverse habitat for myriad birds, as well as shelter to travelers, settlers, farmers, and techies. Today, one of the 500+ year old trees still stands surrounded by four replanted oaks. These younger trees remind us about the importance of intergenerational learning and coexistence.

Just a few miles west from the museum, these five oak trees continue to have a strong presence despite development and infrastructural encroachment. In renaming this organization to the Five Oaks Museum–a place where people and ideas gather and grow together–we are at once reclaiming the true essence of this important site and reshaping the stories that are commonly associated with it.

Featured Artists

Molly Alloy
Sami Alloy
Nathanael Andreini
Mariah Berlanga-Shevchuk
Rachel Brumit

Steph Littlebird Fogel
Linden How
Abi Joyce-Shaw
Victoria Sundell

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Back to all reports

Pothole on Driving line

Reported in the Potholes category by Andre montaut at 07:30, Fri 12 January 2018

Received by Buckinghamshire Council moments later

This hole has been here for months and reported by others. It is right on the driving line and normally you try to avoid it but I was forced to drive through it by a lorry. The edges are now sharp.

RSS feed of updates to this problem Receive email when updates are left on this problem.

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Back to all reports

Multiple potholes

Reported in the Pothole category anonymously at 09:03, Tue 24 September 2019

Sent to Oxfordshire County Council 3 minutes later

Multiple potholes all the way down The Leys; some now quite deep and could damage vehicles

Council ref: ENQ19843263

RSS feed of updates to this problem Receive email when updates are left on this problem.

  • Thank you for your enquiry. This issue has been passed onto the relevant team for investigation.

    State changed to: Investigating

    Posted by Oxfordshire County Council at 09:06, Tue 24 September 2019

  • Thank you for your enquiry. We have investigated your report and it has been actioned to be fixed.

    State changed to: Action scheduled

    Posted by Oxfordshire County Council at 10:47, Mon 7 October 2019

  • State changed to: Fixed

    Updated by Oxfordshire County Council at 10:43, Thu 17 October 2019

  • Nothing has been “fixed”.

    State changed to: Open

    Posted anonymously at 13:47, Thu 17 October 2019

  • Still open, via questionnaire, 09:45, Tue 22 October 2019

  • Multiple potholes remain despite this issue being labelled as "fixed"

    Posted anonymously at 12:27, Friday 6 March 2020

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526 Wanted

Cash For Cars: We buy any condition vehicle, 2002 and newer. Competitive offer! Nationwide FREE pick up! Call now for a free quote! 888-366-5659.

Donate Your Car To Charity. Receive maximum value of write off for your taxes. Running or not! All conditions accepted. Free pickup. Call for details. 855-413-9672.

Junk Cars – will buy for up to $500, also buying scrap metal. 810-397-7574

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Antlers Hand Stamped Pet Tag

Regular price $17.95

This hand stamped pet ID tag is the perfect addition to your pet’s wardrobe. The ID tag features your pet’s name, as well as a unique design on the front. Our various sizes make it suitable for both cats and dogs.

You can also choose to add your phone number to the back of the tag - just in case your pet ever decides to take off on an adventure.

7/8" - Cats and XS dogs
1" - Small to large dogs
1 1/4" - XL+ dogs

>> Pet name: 7 letter maximum for Newsprint, Arcadia, and Deco
9 letter maximum for Austin and Melody fonts
15 letter maximum for Tiny Block font
(Unless you would like two lines)

>> Phone number: Up to 2 phone numbers can fit on the back of the tag.

**In the notes to seller box at checkout, please include your pet's name, the font you would like, and your phone number for the back.**

>> We use premium brass and pewter tags. All tags are put through a thorough polishing process, which helps buff out any scuffs and rounds the edges. Each tag comes with two 16mm split rings.

Please keep in mind that brass will tarnish over time, as it is exposed to oxygen. It will eventually become more of an antiqued gold. To restore it, you can quickly clean it with a polishing cloth or any brass cleaner.

>> We recommend putting the split ring on your pet's collar first, and then attaching the tag to it.


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Home for the Curious Musician

Off Notes: Pop Stars and Throw Backs

Happy Friday!

Welcome to another Off Notes weekly round-up of the best the musical internet has to offer. This week is a real pop-music sandwich–we spent Monday morning huddled around the coffee machine dissecting the Superbowl halftime show and this afternoon have been considering how we feel about the Grammys (largely meh, though we like that they’ve become so performance-based!).

What we’ve been reading

What we’ve been listening to

Here are some of our favorite tunes for your weekend:

I’m already hard at work putting together pro- and anti-Valentines Day playlists to include in next week’s Off Notes. Please share all of your favorite romantic and/or defiant tunes in the comments below! In the meantime, please enjoy our song of the week — a local access TV commercial deftly transformed into a free jazz masterpiece!

Sign up here for Soundfly’s weekly newsletter.

Zoë Young
Zoë Young

Zoë is an internet enthusiast and writer who wants to empower everyone to find the knowledge they need to pursue their dreams through the magic of the internet. When not working on web tools and articles to support the Soundfly community, Zoë cooks up a storm and plots ways to recapture her former glory as a third grade recorder soloist. Follow her @parsnipsbk.


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GUNS Magazine July 2019 PDF

Highlights of the July 2019 issue of GUNS Magazine include:

COVER STORY: PERFORMANCE CENTER T/C LRR 6.5 CREEDMOOR: Long-Distance Performance Within Affordable Reach.

BROWNELLS BRN-10: Retro-Reviving An Awesome “Archetype”.

ADVANCED TACTICAL ORDNANCE UHS-6.5: A Bacon Makin’ 6.5 Creedmoor In AR Format.

SKINNER SIGHTS BUSH PILOT .45-70 Crushing Levergun Power In Takedown Format.

EIGHT GREAT STRAIGHTS: Our Resident Slicemeister Picks His Top Fixed-Blades.

MISS LILLY’S REVOLVER: Resurrecting A .38 Rimfire With A Rich Mississippi Past.

PLUS: reader favorite columns for Dave Anderson, John Connor, Massad Ayoob, John Taffin, Holt Bodinson and Mike “Duke” Venturino.

After you have placed your order. Your PDF Download link will be available on your ORDER RECEIVED page.
Scroll down to your order item review and click on the HIGHLIGHTED DOWNLOAD LINK. Your PDF will download to your computer.
Digital Download links are also available when you sign into your MY ACCOUNT page. To access the downloads at a later date, create an account at checkout.

Your information, whether public or private, will not be sold, exchanged, transferred, or given to any other company for any reason whatsoever, without your consent, other than for the express purpose of delivering the purchased product or service requested.

NOTICE: This is a 16 MB .pdf file that may take a few minutes or more to download depending on Internet connection speed. Please make sure you have sufficient disc space available to accommodate the file size. To read the document, you’ll need Adobe Acrobat or other .pdf viewing compatible application. © 2019 Publishers Development Corporation. GUNS Magazine is Trademarked and contains copyrighted material, intended for personal use and reference only. No portion of this document may be posted online, re-published or re-branded without permission from Publishers Development Corporation.


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Become a Hot Spring Explorer

This is a map of all the known hot springs in Taiwan (中文版：當個溫泉獵人吧), including the ones that I have not been to yet. The mountains change every year, so some of the hot springs may be buried or different than they look in the pictures. You can use this information to do your own exploring. Post what you discoverer, and any missing places, on this page, and I will use the new information to update the map. Together we can keep a complete and up-to-date public record of Taiwan's wild hot springs.

Map Legend:

: I've visited these hot springs and posted up-to-date information, photos, and a detailed map on this website. You can view them all here:

---Purple means that there should be enough hot water flow to soak in a hot spring bath. These should be amazing.

---Red means that there may not be enough hot water flow to soak in a hot spring bath, or there isn't enough information to know.

---Pink hot springs have been partially commercialized.

---Green hot springs have been completely commercialized (hot spring hotels).

---Yellow hot springs are new, theoretical, or there is no information available.

-- Grey hot springs were buried, but they may come back one day.

The information on this map from my own exploration, and the Taiwan Geological Survey of Hot Spring Outcrops. Help me keep it up-to-date by commenting with photos of your hot spring adventures.

The information on this page is for reference only. Your safety and following all the regulations in Taiwan are your own responsibility. For each outing, pay attention to the weather and do not go into the rivers after heavy rains or when there is a chance of heavy rain. Each person needs to prepare equipment and safety gear according to the conditions and their own abilities. Always look out for slippery surfaces, unstable ground, landslides and falling rocks. Be aware of the water depth, and be extra vigilant around fast flowing water. Be cautious you will have amazing adventures. Thank you for taking all your garbage out with you.


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GrabFood Order Food OnlineGrabFood Order Food Online
Type your location
Sea Park Dessert [Non-Halal] Food Delivery Menu

Sea Park Dessert [Non-Halal]

In-Store Prices,Non-Halal,Chinese,Dessert,Snack

28 mins    12.4 km
Today  10:00-21:00
For orders less than RM12.00 for this restaurant, a small order fee applies.
We're always working to get the most accurate information. Let us know if you come across anything that's outdated!


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What Is the Affiliate Program?

An affiliate system is a contractual agreement between the owner of a good or service. Also, a different Affiliate organization, to cover a commission, even in exchange for advertising of its products and services.

Normally, this involves an affiliate website comprising ads (in the kind of banner ads, buttons links, and other textual content) boosting the Merchants offering. In fact, there are thousands of different affiliate programs available online today. Hop over here to get more information on affiliate marketing

Top 15 Affiliate Marketing Websites List for 2019

Affiliate schemes are normally automated and structured. Affiliates must pre-agree to abide by the merchant's terms and conditions when signing up before entitled to promote anything.

 For instance, Merchants make it a condition that affiliates do not alter the Merchant sales copy. To avoid any potential accidental or deliberate misrepresentation.

Affiliates usually have a unique tracking ID associated with their registration or website.

Merchants benefit hugely from an affiliate marketing model as there is a virtually unlimited supply of keen entrepreneurs seeking out business opportunities to make money. In exchange for promoting an online business idea.

There are various types of affiliate models in use today. Historically, affiliate models existed based on banner advertising which was rewarded on a per-impression basis.

An affiliate network website is an independently run collection of affiliate schemes which allow members of the network to join either one. Some or all of the affiliate schemes registered with the affiliate network.


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Trips & Tours

Walk and travel off the beaten track

Stand out from the crowd. With Foot Trails you’ll walk South West England’s ancient paths, off the beaten track.

Our team of travel experts  live and work right here in South West England. Simply put, we love it. Knowing it inside out means you have access to specialist local knowledge so you too can discover its historic landscapes, villages and stories for yourself.

Start to explore by theme:

Coast & Water inspired walking tripsCoast & Water Walks

For those who love English waterways and the sea.

Trips & tours inspired by Coast & Water >>

Countryside & Landscapes Walks

For those who love the English countryside and landscapes.

Trips & tours inspired by Countryside & Landscape >>

Trips & tours inspired by Food & DrinkFood & Drink Hikes

For those who love great food and drink with provenance as you walk.

Trips & tours inspired by Food & Drink >>

Walks & Tours inspired by History & StoriesHistory & Stories Hikes

For those who love to unearth stories and England’s rich ancient history.

Trips & tours inspired by History & Stories >>

Trips & Tours inspired by Houses & GardensHouses & Gardens Walks

For those who love an English country house or garden.

Trips & tours inspired by Houses & Gardens >>

Trips & Tours inspired by Villages & CottagesVillages & Cottages Walks

For those who love to explore English villages and cottages.

Trips & Tours inspired by Villages & Cottages >>

The Cotswolds Hikes

Arguably one of the most well known English counties. We’ll help you explore it crowd free hiking off the beaten track. See timeless villages, ancient market towns and historic countryside…

Trips & tours in The Cotswolds >>

Foot Trails Brochure

Explore Britain in depth with our expertly crafted walking trips – Tread Britain’s most scenic and historic paths. Read our full brochure here.

Read the brochure >>

News & Reviews

Foot Trails are written about in travel press and columns around the world. Including the Los Angeles Times, National Geographic Traveller, Lonely Planet, The Telegraph and more.

Read some of our reviews >>

Explore by style of walk:

Inn to Inn Walking & HikingInn to Inn Walks & Hiking

Linear trails with a sense of journey. Start at one point and finish further on.
Walk from village to village, spending two nights at each country inn on route. Intentional to explore deeper and with no need to keep unpacking. Your luggage is transported ahead.

Discover with Foot Trails >>

Staying in one placeStaying in One Place

Suits shorter walking stays up to 4/5 nights or combine over multiple locations. Relaxed travel based from one of our personally chosen accommodations. With a totally different and varied walk each day.

Discover more with Foot Trails >>

Walking & TouringWalk & Touring Trips

Great for touring (without the crowds). Enjoy a variety of locations and walking during the one trip. Can also be enjoyed as a part walking part driving tour.

Discover more with Foot Trails >>

Private GuidingPrivate Guiding

Foot Trails offer memorable private guided walks with Alison and David Howell. Draw on their deep knowledge, passion and expertise to explore deeper into this beautiful part of the world.

Discover more with Foot Trails >>

Make your walking or hiking enquiry with Foot Trails

At Foot Trails our specialist knowledge of South West England means we can help you to walk and travel off the beaten track.

Please pop your details in below and let us know how we can help.

View our Privacy Policy


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Forest ThreatNet

Volume 1, Issue 3 - Spring/Summer 2008

CRAFTing Tools for Forest Managers

Scientist Encourages Comprehensive Approach to Forest Management

By Bridget O'Hara, NEMAC and Karin Lichtenstein, NEMAC

A popular spot for picking blueberries in Western North Carolina is Graveyard Fields on the Blue Ridge Parkway. It is hard to imagine how this place got its name. Rolling hills with small deciduous trees and blueberry bushes have replaced what has become one of the most imperiled forest types in the southeast--the spruce-fir forest. In the early 1900's, a raging fire burned the stumps and fallen logs that gave the 'graveyard' appearance, scorching the soil organic matter and creating a perfect environment for blueberries. This may be good for those who like blueberries, but EFETAC ecologist Steve Norman says such changes present real problems for forest managers. As a vegetation ecologist, he is interested in why forests change and how natural environmental variation and management affect long-term outcomes.

Steve Norman"For me, you can't say 'forest' without implying change. Forests are all about change--trees establish, grow, and die, species compete, and the environmental backdrop also changes," says Norman. "Climate variability has always affected the system as have disturbances, and in many forests humans have also been important. A forest is in constant flux."

He has been working on a decision process for predicting outcomes to account for uncertainties, called the Comparative Risk Assessment Framework and Tools (CRAFT). Norman has worked with Pacific Southwest Research Station (PSW) research forester Jeff Borchers, PSW wildlife biologist Sandy Jacobson, EFETAC Director Danny Lee, and UNC Asheville's National Environmental Modeling and Analysis Center project manager Karin Lichtenstein to use probability models called Bayesian Belief Networks (BBNs). He sees BBNs as an effective means to quantify consequences of actions and non-actions across a landscape, portray conditional risk, and create geospatial visualizations of outcomes that will provide a powerful interpretation and communication tool for forest managers.

Above: EFETAC ecologist Steve Norman is helping to develop a Comparative Risk Assessment Framework and Tools (CRAFT) that helps managers improve land management decisions.

CRAFTBuilding on the National Environmental Policy Act (NEPA) framework for managing public lands, CRAFT approaches forest issues comprehensively. CRAFT allows managers to consider ways an ecosystem will change if left completely alone, or if managed in a certain way at a certain time given the likelihood of disturbance. By providing forest managers with scenarios for possible choices, Norman hopes the tool will improve their ability to account for complexity while making tradeoffs more transparent.

"CRAFT," Norman says, "can be applied to the broadest, regional questions, such as climate change and land use change, or stand-level questions public or private land owners may have. With CRAFT, forest planning that incorporates the science of uncertainty will become increasingly possible."

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About tools that aim to close or bridge the gap between different engineering disciplines.
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Henk-Jan Scholman
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Joined: 27 Feb 2017, 18:57

Post by Henk-Jan Scholman » 23 Feb 2018, 11:55

"Ides software, MasterConcept, is a platform for creating and organizing engineering plant data, BIM facility information or product related information during the project phases in design, project execution, construction, maintenance and operational analysis.

MasterConcept structures business and operational related information, such as plant objects, information objects, technical data, 3D models, CAD drawings and general Office documentation."

"If you change the way you look at things, the things you look at will change!" Wayne Dyer

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Pale and low contrast when overlaying Fluorescence microscopy image on DIC or Phase contrast image

ふHi everyone,

I adjusted the brightness/contrast. Then I overplayed red and green fluorescence image on DIC or phase contrast image which were taken 14 bit monochrome camera. However the combined image was pale and the dark.
I could obtain high contrast combined image with Methamorph. What is the difference between Image J and Methamorph in overlay processing.
Can somebody tell me how to increase the contrast and obtain vivid color image ?

Sincerely yours,
Big-Tree 2008

As far as the difference between ImageJ and Metamorph in this case… I do not know myself.

But in ImageJ - you can always adjust the Brightness & Contrast as needed.

Hope this helps!

eta :slight_smile:

Hi etarena,

Thank you for your kind advise.
I will make some more trial and error. Maybe it may because they have different algorithms in overlaying those images.


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MMM-iFrame or MMM-iFrame-Ping show nothing since last update

  • Project Sponsor

    Hi everybody,

    Just recently updated MM from 2.4.0 to 2.7.1 including all modules.
    Unfortunately had issues with MMM-Remote-Control first but used the fixes described on Github.
    But both MMM-iFrame or MMM-iFrame-Ping don’t show anything.
    I used MMM-iFrame to show a live video stream from my frontdoor using another Pi with Motion and using a curl command to show the iFrame on the MM when movement was detected and hide it after a while. That worked perfectly. I also could use this via homekit and ask Siri to turn on the Frontdoor Cam for example.

    I can see via http://MyMMIP:8080/remote?action=MODULE_DATA that the state of “hidden” changes between “true” and “false” when I use MMM-Remote-Control from my Mac or iPhone or when i use the buttons (show/hide Module iFrame)
    But it shows nothing…

    Anybody here who has an iFrame up and running with MM 2.7.1.

    My other modules:
    MMM-iFrame-Ping or MMM-iFrame
    MMM-RandomPhoto or MMM-BackgroundSlideshow

  • Project Sponsor

    @BluP: Got additional information from the console:

    Resource interpreted as Document but transferred with MIME type multipart/x-mixed-replace: “”.
    main.js:210 Resource interpreted as Document but transferred with MIME type multipart/x-mixed-replace: “”.

    @alberttwong: can you give me a hint what needs to be adjusted?
    @cowboysdude : I’ve searched the forum and also github and saw that yiou once had issues with iframe as well…any hints from your side?

    Thx, Peter

  • Project Sponsor Module Developer

    @BluP Don’t really have any suggestions other then play with the settings.

  • @BluP open the developers window, ctrl-shift-i, then select the console tab, and scroll up to see any errors, red text

  • I do get this:

    [Error] Refused to execute http://ip:8080/modules/iFrameReload//iFrameReload.js as script because "X-Content-Type: nosniff" was given and its Content-Type is not a script MIME type.
    Error on loading script: – "modules/iFrameReload//iFrameReload.js"
    onerror — loader.js:190
    Refused to display '' in a frame because it set 'X-Frame-Options' to 'SAMEORIGIN'.

    What can I do about this?

  • Project Sponsor

    @sdetweil Hi Sam, I tried that and the I got warnings about MMM-iFrame:

    main.js:210 Resource interpreted as Document but transferred with MIME type multipart/x-mixed-replace: "".
    updateModuleContent	@	main.js:210
    (anonymous)	@	main.js:139
    updateDomWithContent	@	main.js:137
    (anonymous)	@	main.js:119
    Promise.then (async)
    (anonymous)	@	main.js:118
    updateDom	@	main.js:109
    updateDom	@	main.js:518
    updateDom	@	module.js:358
    (anonymous)	@	MMM-iFrame.js:25

    The url is my other RasPi running Monitor displaying a video from my frontdoor.

    As I stated in my 1st post, all was good since I upgraded to 2.7.1… 😞
    Any more hints?
    Thx, Peter

  • Project Sponsor

    I finally got it working again!👍

    I did a full fresh installation on a new SD card with complete latest Raspian and new MM and all the modules I used before…and still the same behavior: MMM-IFrame showed nothing and I got the same warnings as mentioned below.

    Then I tried MMM-SmartWebDisplay by @AgP42 which finally displays my video stream again. (BTW: This also works with other URLs as described in the documentation)
    Many thanks for this module.👏

    For all having issues with MMM-iFrame, MMM-IFrame-Ping etc., try MMM-SmartWebDisplay.
    Don’t forget to do a NPM install in the module folder once the module is cloned.

    Thanks, Peter

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NFC Ring Unlock: Read error. Try again

  • I received my NFC ring the other day and installed the NFC Ring Control and NFC Ring Unlock. It works ok by opening my phone Sony Xperia Z2. But simultaneously I get a message:
    Reading error. Try again (in Norwegian: Lesefeil. Prøv på nytt)
    Why, and what does this mean? Something wrong with the configuration or the settings?
    hope for a smart answer,

  • Community Helper

    can you please describe in detail what you do before you get the error message?

  • Hi Lafunamor. I switch on the phone and get the message "Please scan your Ring to unlock". Then I touch my ring at the hot spot, the phone opens and after that comes the message "Lesefeil. Prøv på nytt" (Reading error. Try again). I do not get this message all the time. When touching the hot spot with my ring when the phone is open also generates this error message. Since the opening prosess is working I wonder if there are some hidden commands that is not working. I like tech to work and I hate error messages that tells me I'm a dummy. Any ide? Thanks in advance, Kjartan

  • Community Helper

    sounds like it's the android system generating those messages. try to generate such a read error by moving the ring across your sweet spot while having your home screen displayed.

    also try to just tap the ring once at the sweet spot to unlock.

    I think the problem is that the phone scans your ring multiple times and in some of those it doesn't read the ring correctly.
    maybe also try if this happens with the other side of the ring.


text:
UI element have "not visible text"

I am trying to get a text from an invoice, from invoice table and I made an selector for every row in the table, but when I want to get the text from the row I will get just empty string. When I want to use Highlight to see the element it tells me “Highlight : The UI element you are trying to highlight is valid, but not visible.”. What can I do in this situation?


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Wanted : Nozzle diameter 0.3 and 0.6 support with zortrax M200+ plus

There are 3 nozzle models for the Zortrax M200 Plus : the standard 0.4mm and the two others, sold together by Zortrax distributors : 0.3 and 0.6mm. But they are useless, because in Z-Suite, only two materials support those diameters : Hips and Ultrat. Not even the ABS is compatible… This is not a bug, this is a scandal !
What are you waiting for to propose all three diameters for all materials and for the M200+ in Z-Suite ? Like you do for the M200 ?
In advance, thanks a lot !


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Show the "Add Folder of Controls" option on the function palette

I have a few libraries that contain a number of typedefs that I would like to insert on the function palette so they can be used to create constants on the block diagram, and I typically keep them all in a single typedefs folder while building my library. It would be great for quickly building the palette if the Add Folder of Controls option was available in the right-click menu for the Functions Palette.

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About omegauser9

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    Elijah Friederick
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  1. Hey all, I've been trying to learn more about how loops work, right now I've got a faerie, its wings are expression driven (Sin function tied to a controller) and I have the main build in one shelf with a point cloud that it's instanced to in another. I needed to figure out how to randomly reverse the sin function for points/particles so that they aren't all flapping in unison. Right now I'm close to starting over because I learned maybe a for-each point loop with a timeshift could help, but I feel as though there's a simpler way. Granted this is my third project total in houdini so I'm VERY inexperienced with this. I have the Tokeru site up to help kinda learn how loops work but I'd love some guidance on how to get this to work. Also, what am i screwing up? I tried to export the animation so I could just re-import the baked animation to a particle source so as they spawn in they're offset from each other just based on life, but it doesn't save the animation. Do expression driven animations get baked to disk? To clarify my focuses: I need to completely offset the flapping wings of the instanced copies so they aren't in unison PS: Thank you to anyone who helps, I appreciate it. test_Navi.hip
  2. Redshift materials coming out black for houdini

    What in gods name. Thank you for your time.
  3. Redshift materials coming out black for houdini

    The texture was an arbitrary image on my computer, adding a UV texture Sop doesn't fix it.
  4. Redshift materials coming out black for houdini

    Of course, sorry. wasn't thinking Cube Material.hipnc
  5. Hey all, I apologize if this is a simple issue that I'm just missing. But when I go to apply a texture to my object in Houdini, like iron or something, it renders out as black.
  6. Digital assets not loading after re-install

    It worked, thank you very much!
  7. I had to re-install houdini after a computer failure and afterward, I went through re-installing my plugins. after I'd install one of them, I'd save it as a 'permanent default' and it would be put into $home="Documents/houdini" and when I open it in that same project, it works fine, but if I open another project, the assets don't load. I'm wondering if maybe I can/ need to change where digital assets save to? I've re-installed several times and nothing's working. I'm not quite sure what i'm doing wrong