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The rules of thumb of compensatory gain – Farm Weekly
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WHETHER or not compensatory gain can be relied on comes down to the balance of things like time of calving, how the season is playing out and what markets are being targeted.
However, there are some rules of thumb that research and experience has turned up every producer should know.
At current market and commodity prices, advisors say there is a demonstrable benefit to providing sufficient supplementary feed to steers from weaning to sale at a feeder weight.
Veterinarian consultant at the Mackinnon Project Ben Linn gave a comprehensive overview of production and maintenance feeding of weaners at a Meat & Livestock Australia webinar this month.
The research he presented showed that in many instances, producers who finish their own animals don't need to push them to maintain high average daily gain post-weaning during the dry season as they will catch up in the finishing phase.
But for steers marketed earlier as weaners or vealers, supplementary feeding is critical, as there is insufficient time for any reduced growth rate to be caught up and compensated.
Given current commodity prices, a strong case can be made for supplementary feeding now.
Compensatory growth is a complex but important concept to understand because maintaining a consistent growth rate is difficult in grazing situations, whether it's the wet and dry season in the north or the late winter-spring flush of green feed then dry conditions in summer, Dr Linn explained.
"What we see is if we have a nutritional restriction period there is a rebound effect where the live weight gain is faster than expected - that's compensatory gain," he said.
That begs the question should a producer provide supplementary feed to keep weaners going at a high growth rate or accept slower growth rate and then catch up.
The challenge is that feeding too hard in summer may effectively be money down the drain. Subsequent compensatory growth of the restricted cattle may erode any benefits of supplementation on top of the significant feeding expenses.
The degree of animal maturity at the start of feed restriction is a big player, Dr Linn said.
The older the animal when limited feed comes in, the faster the rate of compensatory gain.
Rule of thumb number one: The earlier the restriction, the more difficult it is to fully compensate.
Dr Linn said on average cattle exposed to a feed restriction at less than six months required 14 to 18 months to compensate to 70 to 80 per cent of their liveweight.
Cattle exposed at more than six months needed only 4 to 7 months.
Rule of thumb number two: Nutritional restriction pre-weaning is not good.
This was where principles of early weaning apply during drought, Dr Linn said.
Heifers need to hit targets of critical mating weights. A 500 kilogram mature cow would need to be at 300kg at joining.
"So in a scenario where we wean at 120kg at four months, to hit that target, the heifer would need to grow at .54kg/day," Dr Linn said.
"However, we don't need to follow a steady curve for growth - it can be restricted earlier then sped up."
Rule of thumb three: Let heifers cruise along. As long as they still maintain some growth post-weaning, heifers do not require the same level of supplementary feeding as steers. Should a spring flush (south) or wet season (north) not occur, supplementary feeding will need to be considered at a later time to ensure heifers reach critical mating weights.
Post weaning setbacks in growth do not tend to compromise reproductive performance, Dr Linn said.
"Some growth is still necessary because age at puberty is strongly dependent on body weight," he said.
"But prioritise feeding steers above heifers."
Target market is critical when weighing up the costs and benefits of feeding steers.
Steers sold as feeders, or those being finished on pasture, have time for compensatory gain to occur but weaners and vealers don't.
He presented research from Beef CRC in Rockhampton into the effect of different post weaning growth paths on long-term weight gain.
In this work, steers were split into three groups - rapid gain, slow and weight loss.
The results were average daily gain was not different for the entire trial period, however cattle in the weight loss group were 50kg lighter than the rapid cattle at finishing.
At a market price of 650 cents per kilogram carcase weight, at 51pc dressing, that is $165 less per head.
Rule of thumb number four: Do the maths. There is a need to weigh up the sale price per kilo against the cost of supplementary feeding.
"Depending on commodity prices, it can be profitable to feed at a high rate when the sale price is high, however you can save yourself money holding stock for an extra period," Dr Linn said.
It also doesn't have to be all or nothing, he said. Consider supplementary feeding the lighter portion of a mob.
If spring calving and selling weaners or vealers, don't look to utilise compensatory gain as you can't let them lose weight because they'll be sold before you get any compensatory gain.
If selling feeders or finishing, there is potential to utilise to achieve higher margins due to lower cost of production.
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The rules of thumb of compensatory gain - Farm Weekly
Cycle computers everything you need to know – road.cc
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A cycle computer provides a range of information about your ride, from basics like speed and distance to time to your destination, bragging-rights fodder like maximum speed and even the time of sunset. And cyclists love numbers weights, wheel sizes, frame geometries so a cycle computer can add a useful extra dimension to your riding. Here's a look at what a bike computer can do for you.
The way a cycle computer works is simple. Each time a magnet on the wheel passes a sensor on the fork a signal is generated. The bike computer measures the time between those signals and works out how fast you're going, based on the wheel dimension you gave it on initial set up.
From that measurement the computer can also work out a whole range of information including distance, average speed, ride time and maximum speed. Depending on the designer's choices it may also have features like auto on/off pausing the stopwatch when you're stationary and different types of timing and average speed. You may get average speed only when you're moving, or for the whole ride, and likewise for time.
More sophisticated cycle computers may also be able to warn you if you drop below a target average speed, say, or provide an estimate of how long it'll take to arrive at your destination.
Some bike computers can measure your heart rate by picking up signals from a sensor strapped to your chest. Heart rate is a useful indicator of how hard you're working if you're riding for fitness or, say, to lose weight.
Some cycle computers with heart rate function will also provide an estimate of how many Calories you've burned. With rare exceptions, these should be taken with more than a pinch of salt. They are useful for comparing one ride with another, but don't hit McDonald's hard just because a computer says you've burned off the equivalent of three Big Macs.
In cheaper bike computers the sensor and handlebar unit are connected with a wire; more expensive computers use a wireless transmitter in the sensor. Wired cycle computers only have one battery to run down, but make your bike look untidy and the wires can get damaged. Wireless bike computers need a battery in the transmitter as well as the head unit, but are tidier and have no wires to snag.
If you're going to use a computer with a turbo trainer, the magnet and sensor need to read from the rear wheel. Some wired cycle computers won't reach far enough and (more rarely) some wireless units have sensors that won't fit the chainstays.
Cycle computers will usually keep out heavy rain, but experience shows the level of water resistance varies. In particular, models with altitude functions should not be immersed in water. They need a vent in the case for the altimeter to work, which can let water in.
The level of water resistance is indicated by the IP Code, which shows the level of vulnerability to dust and water ingress. Not all manufacturers provide it, but it's a useful guide if they do.
You'll find these features on bike computers priced between about 10 and 40. More expensive units in this price range have bigger screens so they can display more information at once. Some have extra features such as the ability to switch between preset wheel sizes so you can switch them between bikes.
Speed How fast you're going.Average speed Can be measured only when the computer detects movement or for the whole period between starting and stopping the timer.Maximum speed For gravity-assisted bragging rights.Cadence How quickly your legs are turning. Needs an extra magnet and sensor on the crank.Average cadenceMaximum cadence For 'how fast can you spin' contests in bike shops on rainy Wednesday afternoons.Ride time Can be measured only when the computer detects movement ('moving time') or for the whole period between starting and stopping the timer.Time of day For people who still think digital watches are a pretty neat idea.Over/under average speedRide/trip distance How far you've been on this ride.Odometer How far you've ridden. Some cycle computers allow you to set an initial value so you can carry your records over from a previous unit. Or cheat.
From about 50 and up you get extra features such as heart rate detection, altitude and the ability to add even more features by pairing with your smartphone.
Heart rate How fast your heart's beating. Requires monitor strap round your chest.Average heart rate Indicates how hard you have worked over a whole ride.Maximum heart rate The biggest effort you've put in.Altitude Height above sea level. The unit measures atmospheric pressure and extrapolates your altitude from that.Maximum altitude The highest point you reached.Total ascent Bragging rights for Alpine pass-storming. Less useful in Cambridgeshire.Total descent What goes up must come down.Temperature Often comes with altitude as it's needed to interpret the pressure sensor data.
Different computers will have different sets of secondary functions that rely on these. These include heart rate zones and targets for training, elevation profile, lap timers, averages and maximums per lap and so on. You may also be able to download ride data from the computer to analyse later.
The latest generation of cycle computers come with apps that wirelessly connect the head unit and your phone. That means as well as its built-in functions, the computer can access your phone's sensors to provide functions such as using Global Position System (GPS, the basis of satellite navigation) to record where you've been.
Why not just use an app on your phone? The main advantage of a phone/app combination is battery life. A phone running GPS and screen will drain its battery in a matter of hours. Turning the screen off increases the run time.
Another advantage is that instead of being perched on your handlebar, your expensive phone is safely tucked away in a pocket or bag.
Bike computers with smartphone pairing also record data from your ride for later analysis.
Computers that pair with smartphones cost about 100.
As mentioned above, if you have a smartphone, the cheapest way to get GPS recording is to get a computer that will talk to it. If you prefer to have everything in one box, then you'll need a GPS-enabled computer.
Cheaper models use GPS to record where you've been and may have minimal navigation functions, but if you want full sat-nav capability you'll need a more expensive model with a screen large enough to display a map.
Basic GPS-enabled computers can be had from around 80, while a unit with maps and sat-nav functions will cost from 140.
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Try these 5 exercises to help stay active and healthy during isolation – oregonlive.com
Exercise Programs Comments Off on Try these 5 exercises to help stay active and healthy during isolation – oregonlive.com
Sir Isaac Newton said it best: An object remains at rest unless acted upon by a force.
In other words, youre going to stay plastered to that chair unless you decide otherwise.
Following safety precautions is only half our battle against COVID-19. As I mentioned last week in my article for older adults, we have another crisis brewing amid the coronavirus pandemic: serious health problems as a result prolonged sedentary behavior.
How serious?
Just like older adults, research shows that young people also become more vulnerable to conditions like cancer, diabetes, stroke, heart disease, depression, anxiety, obesity and chronic pain from extended periods of inactivity. For the foreseeable future, were stuck in a perfect storm for contracting or exacerbating these health problems.
Stay home does not mean stay immobile.
Daily exercise and healthy eating habits help prevent serious health conditions while enhancing sleep, energy and even earning potential. If you already embrace these habits, keep up the great work and encourage family, friends and others you care about to do the same.
If you dont, its the perfect time to look in the mirror (figuratively and literally) and make some healthy changes. Now more than ever, the tried-and-failed excuse I dont have time has no merit, given that most of us are stuck at home and looking for ways to be constructive.
The first step is to commit to making time every day for yourself. Taking care of yourself yields a priceless return thats contagious with people close to you. Ask any doctor: Its the ultimate medication with zero side effects.
The second step is to establish the time of day youll do your program, which should be the same every day to develop habit for you and family and friends, so they know not to bother you during this time. Next, what program are you going to follow? Here I will outline a basic home program requiring only a set of dumbbells that safely trains all muscle groups. Even if youre an experienced trainee, reviewing the program ensures youre using safe technique.
There are a million different ways to exercise. The universal key is to do so in a manner that protects your joints to avoid injury. Please take a moment to review proper technique in a video of the exercises by watching above or clicking here. Included in the videos linked are stretches, which are an important part of every health program but also need to be done carefully to protect joints. I suggest reviewing the lat stretch, hip stretch, pec stretch and hamstring stretch, all of which can reduce joint stress and pain if done correctly.
The lateral raise, wall press, bridge, hip abduction, bench dip, seated dumbbell curl and crunch included in the video are optional and should be added gradually if you havent trained in a while.
Focus on learning technique by doing 25-30 repetitions of each exercise at a moderate intensity. If your technique is off, youll notice the exercises are too easy along with joint discomfort, which is counterproductive. Review the video often and invite a family member to watch you to help get technique right.
Figure A: Squat. To protect your knees, don't go deeper than 50 degrees.Ty Downing
The first movement is the squat (Figure A), which targets the thighs, glutes and hips while indirectly using the hamstrings, lower back and calves. The keys to this movement: minimize arching of your low back, dont squat lower than 50 degrees of knee bend and stay back on your heels. Almost every strengthening program includes squatting deeper than 50 degrees of knee bend, which research shows dramatically increases knee forces. This can lead to knee problems, especially if you have arthritis.
Figure B: Lunge. Relaxing the back knee and focusing on the front knee is challenging.Ty Downing
The second movement is the lunge (Figure B), which trains the same muscles as the squat but challenges balance more. The range of motion is the same, but the hard part is relaxing the back leg and focusing on the front thigh. Keep the front knee slightly outward, as collapsing it toward midline increases knee and ankle forces.
Figure C: Bent-over row. Note that the dumbbells and hands are wider than the hips.
Figure C2: Perfect posture should be maintained throughout the movement.Ty Downing
Next is the bent-over-row (Figures C, C2) for the back, shoulders, neck, forearms and biceps while indirectly using the glutes, thighs, low back, hamstrings and calves. This is one of the hardest movements to do correctly due to body position, so make sure you set up correctly and maintain throughout. Keep your elbows and hands slightly away from your body and head and trunk still. The payoff is that you train 10 muscle groups at once.
Figure D: Side plank. Supportive shoulder down, belly in.Ty Downing
The side plank (Figure D) trains your hips, sides of your trunk and lat muscles, which are the biggest muscles in your back. Take special care to keep your supportive shoulder down to protect your shoulder, and your belly in to protect your spine. More advanced trainees can do this movement off their feet.
Figure E: Pushup. Hips higher than shoulders, elbows straight out to side.Colin Hoobler
Finally, the pushup (Figure E) is excellent for your chest, shoulders, triceps, neck, tummy and hip flexor muscles. The most difficult parts of this movement are keeping your head still, hips up and back straight, not arched. Keeping the hips up does two things: It makes your chest muscles work harder and protects your lower back.
Completing this program should take about 10-15 minutes and you should feel great afterward. If you have any health problems, get clearance from your doctor first. If you feel sharp pain or that something is wrong, stop and check your technique.
In addition to this program, get outside and walk briskly for at least 30 minutes every day. Research shows that our immune systems respond positively when exposed to nature, so take an umbrella with you and stick to the 6-foot spacing and hygiene rules.
At some point, well be out of this debacle and not only will you feel and look better, youll have healthy habits that will serve you well for the long haul.
Because Ralph Waldo Emerson was also right: The first wealth is health.
-- Colin Hoobler is a Doctor of Physical Therapy in West Linn. He is the creator and host of the podcast Action 30. Email him at ch@action30.com.
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Try these 5 exercises to help stay active and healthy during isolation - oregonlive.com
Peter Vermes: "We’ve hit something that’s much bigger than our games" – Sporting Kansas City
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When Peter Vermes speaks, we listen.
The Sporting Kansas City Manager and Sporting Director joined Sports Radio 810 WHB this afternoon to discuss Major League Soccer's suspension due to COVID-19, what he believes is a reasonable timetable for return andhow the club has reacted to the public health crisis as positively as possible.
In a candid and insightful interview with The Program host Soren Petro, Vermes acknowledged that while missing matches has proven to be a sad and frustrating experience, controlling the devastating impacts of the coronavirus pandemic should be everyone's top priority.
"There was a lot of (preparation) by the players and staff, and a lot of times I feel bad for them just because I know how hard they worked to get themselves ready to go," Vermes said."It was a good start (to the season) and it was great for the fans. We owed it to the fans to have a good start, so that was great. But we've run into something that's much bigger than our games."
Major League Soccer has suspended regular season play and currently targetsa return date of May 10. The league still intends to play its full 34-game slate, although players remain prohibited from training together as a team.
Vermes foresees the MLS training moratorium eventually being lifted to permit training sessions with small groups, followed by a gradual progression to full practices. As he points out, MLS does have the luxury of extending its season into November and December if need be.
In addition to discussing the club's efforts to alleviate the impact of COVID-19, Vermes also detailed how Sporting's training staff has delivered training equipment to players' homes so that they can stay fit and follow daily exercise programs.
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Peter Vermes: "We've hit something that's much bigger than our games" - Sporting Kansas City
Heres an easy golf workout routine you can execute while at home – Golf.com
Exercise Programs Comments Off on Heres an easy golf workout routine you can execute while at home – Golf.com
ReachbacksSets: ThreeReps: 10-20
Start by getting in an all-fours position on your hands and knees. Take one of your hands and place it on your head and then start rotating your upper body in the same direction. Try to isolate your upper body and dont turn your lower body.
(This is) another great exercise to help us stretch out our backs for better shoulder turn during the golf swing, Romero says.
Reverse clamsSets: ThreeReps: 10-20
Lay on your side and have a cushion handy. Bring your legs forward and bend them at a 90-degree angle and place a cushion between your knees. Then start rotating your upper leg as far upwards as it can go while maintaining downward pressure with your knee on the cushion.
(This) will help us strengthen and stretch our tight hips for better hip turn during the golf swing, Romero says.
Standing torso rotationsSets: ThreeReps: 20
Start by setting up in a golf posture with your hands on your chest. While keeping your lower body stable, rotate your upper body as far as you can go in one direction and then repeat in the opposite direction. Try doing this exercise in front of a mirror to make sure your hips arent rotating.
(This) is going to help with the ability to move our upper and lower body separately for a better sequence during the golf swing, Romero says.
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Heres an easy golf workout routine you can execute while at home - Golf.com
Check out these 6 ways to find relief from chronic pain – LancasterOnline
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Nearly 20% of Americans experience chronic pain, and for many it interferes with their daily lives.
Pain can be such an overwhelming thing for patients, says Dr. Jack Smith, the newest member of the brain and spine team at Argires Marotti Neurosurgical Associates of Lancaster.
Dr. Smith encourages a holistic approach to pain management, and one in which the patient and the medical team work hand in hand on their treatment plan. Patients often dont realize the important role they can play in managing their own pain, he says.
A big part of pain management is lifestyle modifications, Dr. Smith says.
Here are some important ones:
Exercise
Whether its a home exercise program or prescribed physical therapy, exercise helps to strengthen muscles, joints and tendons, he says. Since pain may be a limiting factor, consider non-weight-bearing workouts, like pool exercises, that are gentler on the body.
Diet
Most people dont think that what we eat or what we do has much effect on our pain, but its a big factor in how we process pain, Dr. Smith says. Certain foods we eat, especially processed foods or foods high in fat, are more likely to produce inflammation, he says. Instead, choose a diet concentrated in fruits and vegetables that have anti-inflammatory components. It can not only help you alleviate pain, but also recover from injuries faster.
Mindfulness
Similar to meditation, mindfulness is a way to reduce stress and focus on something other than your pain. Taking deep breaths and focusing on your breathing is one way to practice mindfulness, Dr. Smith says. Youre focusing on what youre sensing and feeling rather than focusing on your pain.
Along with these personal strategies, there are numerous interventional treatments for pain management that can bring patients relief without the need for opioids or surgery.
Among the treatments available at Argires Marotti Neurosurgical Associates of Lancaster are:
Injections
Often an option for pinched nerves and arthritis in the back or joints, injections come in two forms: an anti-inflammatory to reduce pain and inflammation or a regenerative solution, such as the patients own plasma, to help the body recover on its own. The regenerative approach wont relieve pain any faster; in fact, the opposite is true. It will aggravate pain early on, Dr. Smith says, but it will hopefully lead to a better long-term outcome.
Neuromodulation
This technique delivers an electrical current to specific parts of the body to change the perception of pain. Primarily for those who have had back surgery, neuromodulation can be effective for anyone who has any type of severe, debilitating chronic pain, Dr. Smith says.
Medial branch blockand radio-frequency ablation
Effective in treating arthritic conditions of the back and knee, these techniques destroy nerves to decrease the sensation of pain. It has better long-term relief than steroid injections, he says.
Ultimately, Dr. Smith says, the goal is to find the best individual pain management approach for a patients long-term success.
When you can change a patients pain, he says, you can really help change their lives.
Argires Marotti offers both surgical and non-surgical pain management treatments and physical therapy for relief from chronic joint, neck and back pain, including groundbreaking techniques involving spinal cord stimulation.
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Check out these 6 ways to find relief from chronic pain - LancasterOnline
New NOAA Program to Support and Expand Agency’s Use of Unmanned Systems – Southern Miss Now
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NOAA is establishing a new Unmanned Systems Operations Program to support the rapidly expanding use of these systems across the agency. The new program will promote the safe, efficient and economical operation of unmanned systems (UxS) NOAA uses to collect high-quality environmental data for the agencys science, products and services.
Unmanned airborne and maritime systems are transforming how we conduct earth science at NOAA, said retired Navy Rear Adm. Timothy Gallaudet, Ph.D., deputy NOAA administrator. Our new Unmanned Systems Operations Program will help us dramatically increase the application and use of these technologies in every NOAA mission area.
UxS are sensor-equipped vehicles that operate autonomously or are remotely piloted. NOAA currently uses UxS for seafloor and habitat mapping, ocean exploration, marine mammal and fishery stock assessments, emergency response, and at-sea observations that improve forecasting of extreme events, such as harmful algal blooms and hypoxia.
While the use of UxS is not new to NOAA agency scientists have been experimenting with and using unmanned systems for decades the recent increase in the availability of highly capable UxS has brought a corresponding increase in their innovative use as a force multiplier for many NOAA programs. NOAAs use of small unmanned aircraft for science missions has increased more than tenfold since 2012.
The Unmanned Systems Operations Program is being established within NOAAs Office of Marine and Aviation Operations (OMAO), which operates, manages and maintains the agencys fleet of ships and aircraft and oversees NOAAs diving and small boat safety programs. Its services will include training, cybersecurity, acquisition and other expert support to ensure safe, cost-effective operations across the agency.
With the creation of this new program, we will be better positioned to transition these technologies into operational platforms that will gather critical environmental data every American relies upon, said Rear Adm. Michael J. Silah, director of the NOAA Commissioned Officer Corps and OMAO.
The new program will be housed at two locations. The NOAA Aircraft Operations Center in Lakeland, Florida, will continue to support the agencys unmanned aircraft activities. A new facility being built by the Mississippi State Port Authority in partnership with The University of Southern Mississippi in Gulfport, Mississippi, will support unmanned maritime systems.
NOAA received $12.7 million from Congress in Fiscal Year 2020 to improve and expand UxS operations across the agency, including the creation of the new program a key goal of NOAAs recently released Unmanned Systems Strategy. The program will also help meet the objectives of the Commercial Engagement Through Ocean Technology Act of 2018, which requires NOAA to coordinate research, assess and acquire unmanned marine systems with the U.S. Navy, other federal agencies, industry and academia.
NOAA is partnering with the Navy this year to evaluate new UxS technologies for ocean science applications through the Advanced Naval Technology Exercise (ANTX) program. Now in its fifth year, ANTX enables scientists and engineers to participate in the testing and assessment of experimental technologies that can support missions of both agencies. During the exercise, dozens of new systems are tested and demonstrated to help inform government and private sector investment decisions.
NOAA is also exploring the use of artificial intelligence in combination with UxS to collect and analyze large volumes of scientific data. NOAA recently released the NOAA Artificial Intelligence Strategy in conjunction with the Unmanned Systems Strategy.
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New NOAA Program to Support and Expand Agency's Use of Unmanned Systems - Southern Miss Now
Keeping active during isolation key to mood | News, Sports, Jobs – Marshalltown Times Republican
Exercise Programs Comments Off on Keeping active during isolation key to mood | News, Sports, Jobs – Marshalltown Times Republican
T-R file photoAngie Paxson, YMCA-YWCA health and wellness director, talks about the importance of staying active during the COVID-19 pandemic.
The closure of the Marshalltown YMCA-YWCA and other gyms to mitigate the spread of COVID-19 has created an extra challenge for those trying to stay active.
There are still many resources, however, to aid in exercise.Angie Paxson, YMCA-YWCA health and wellness director, has some tips on how to work out while some resources are off limits.
She said equipment is not always necessary for getting exercise.
I know that it isnt the same as going to the gym to power lift or do CrossFit. But get out in nature. Go for a walk or a hike, Paxson said. Body weight exercises are still a great option for those who do not have equipment.
For those who may not work out regularly, it is still important to stay active while stuck at home. Most people are on their feet for at least part of the day while working and being at home can limit that regular activity. Exercise can be as simple as taking a walk outside.
I encourage people to get outside. Its not only good for your body but also your spirit, Paxson said.
The Y is releasing a few workout videos to members. Members can also subscribe to Mossa Move, a workout app which is free for the first two months.
Crossfit members can use Wodify to follow home workouts.
The Y has also posted some workout videos on their Facebook page for people to follow. It can be difficult to stay motivated when exercising alone, so it is helpful to have a teacher to follow.
Paxson said it is also a good idea to create accountability by exercising with friends or family.
To stay motivated, plan to virtually work out with a friend. Hop on video chat and do the same workout, she said. Or have each of you write down five or six of your favorite exercises then take turns drawing them out of a hat while on video chat whatever you pull out do for a prescribed amount of time.
Exercise does not just keep people physically healthy but can also help with mindset. Being active releases endorphins, lifting peoples moods. Paxon said this is especially important right now.
It is vital to stay active during this time. It helps to boost your immune system and it helps tremendously with mind and spirit, she said.
There are many sources for workout videos that can be accessed online. Planet Fitness is live streaming a new video every day on its Facebook page.
These videos are all 20 minutes or less and feature Planet Fitness certified trainers along with special guests including The Biggest Loser coach and fitness trainer Erica Lugo, NASCAR driver Joey Logano and actor and director Jerry OConnell.
According to Planet Fitness CMO Jeremy Tucker, the company is offering these classes to help people during this time.
Our daily routines have changed in unexpected ways and we know that people may not be able to get to the gym, he said. Thats why were offering a free, daily virtual fitness class for everyone on Planet Fitnesss Facebook page from Monday through Friday, as we know exercise has both mental and physical health benefits.
This new program is called United We Move, and Tucker hopes it will keep people feeling well.
We are calling this movement United We Move because we know that the best way to stay healthy both physically and mentally is to stay active, he said.
Contact Anna Shearer at ashearer@timesrepublican.com
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How are the Raptors staying in shape during quarantine? We asked their trainer – Toronto Life
Exercise Programs Comments Off on How are the Raptors staying in shape during quarantine? We asked their trainer – Toronto Life
In early March, the Raptors retreated into mandatory self-isolation after a player on the Utah Jazz, their most recent opponent, tested positive for Covid-19. The NBA postponed the 2019-20 season, along with the Raps chances to repeat as champions. While the world is on lockdown, the players are tasked with staying in game shape, since its impossible to predict when they might be allowed back onto the hardwood. We spoke to Jon Lee, the teams strength and conditioning coach, about the at-home fitness program he designed for the athletes.
Jon: As soon as we got the news that some players had to self-isolate, we worked on getting as much exercise equipment to the players as quickly as possible. A few of us were cleared by the health department to make deliveries. We got stationary bikes, dumbbells, benches and resistance bands out to the players, all while social distancing. We just dropped everything off at the door. You never know when well start playing again. My aim is to keep the players physically and mentally fit so theyre ready to go on short notice.
I put together an ISO (isometric) challenge that uses bodyweight for resistance. It can be done in a space the size of the exercise mat. All you need are running shoes, a stopwatch and 24 minutes. To ramp up the intensity, the players can add weights, resistance bands or even household items. For a makeshift bodyweight, load up a backpack with books or cans of soup.
The routine consists of three rounds. The basic formula is a two-minute warm-up, two-minute upper body exercise, two-minute lower-body exercise, and two-minute full-body exercise, with 30 seconds of rest between moves and one minute of rest between rounds. But the timing is completely customizable to your fitness level. The two-minute intervals are designed for the Raptors, so its quite challenging. Everyday people can start with one minute of movement and 30 seconds of restor vice versa.
1. Warm-up
Run in place or do jumping jacks for two minutes. Then rest for 30 seconds.
2. Upper body
As many push-ups as you can for two minutes, rest for 30 seconds. Load up a backpack for extra resistance.
3. Lower body
As many squats as you can for two minutes, rest for 30 seconds.
4. Full body
As many burpees as you can for two minutes, rest for 30 seconds.
Straight burpees are a really challenging exercise. If you can do 100 burpees in a day, thats really good. For the average person, even 10 burpees will put them out of breath. Then you challenge yourself to do 25 at a time, then 50, then 100. Its great for tracking improvement.
1. Drop lunge
Three to four sets of 8-10 reps.
2. Band bicep curl
Step on the bands to change the resistance of the weight, so the higher you step on the band, the more resistance you have. You could step on it shoulder-width apart and do bicep curls. Thats one of my favourite exercises.
3. Band tricep curl
Curl up and down, keeping your elbows in.
Take some time to do a couple of stretches. A good way to cool down is to do childs pose, in which you bring your chest and forehead to the ground while resting on your knees. It really stretches out the lower back.
Then be sure to refuel. Nutrition is 70 percent of fitness. You cant outwork the food you put in your body. If you eat poorly, its going to slow you down. But I think if you have a proper diet, you dont need power bars or anything like that. Theyre filled with unnecessary sugars. Id rather have our players eat real food.
I also dont think people drink enough water when theyre at home. Theyre more conscious about it when theyre out and about or in the gym, but its so important to stay hydrated throughout the day. I recommend lots of fluids, mostly water.
Sometimes the players will take pictures or FaceTime me while theyre working out at home. Ill look at each players cardio load, the number of miles theyve gone on their exercise bike and how many calories theyve burned. Then Ill say, Thats not good enough, or, Thats really good. My main job is to keep them motivated. The best way to get ready for basketball is to actually play basketball, and thats something we cant do right now. But this workout is a great alternative until we can get these guys back into action.
Originally posted here:
How are the Raptors staying in shape during quarantine? We asked their trainer - Toronto Life
Get your game prepped for the season with our 10-day, at-home program – Golf Digest
Exercise Programs Comments Off on Get your game prepped for the season with our 10-day, at-home program – Golf Digest
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Get your game prepped for the season with our 10-day, at-home program - Golf Digest