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3671  General Category / Health and Fitness / New Ideas on Proper Stretching Techniques on: June 12, 2010, 02:01:43 PM
New Ideas on Proper Stretching Techniques

Some stretching routines may hinder, not help, your athletic performance

It's a cool, clear Saturday morning and you decide to go out for a little run. You tie on your running shoes, head outside, and do your usual two-minute stretching routine. You prop a foot up and bend forward to stretch your hamstring, then you straighten up for a calf stretch. You jump up and down a couple of times to get your blood moving, then off you go!

Wrong, wrong, wrong, says Bill Holcomb, PhD, professor of athletic training at the University of Nevada, Las Vegas, who has studied the effects of stretching for many years. Turns out a spate of new research reveals that much of what we've long believed to be beneficial about proper stretching techniques may have the opposite effect.


"First of all," Holcomb says, "you should never stretch a cold muscle in any way. And doing static stretches -- meaning the kind where you hold the stretch before a workout or competition -- may decrease your strength, power, and performance."

Holcomb says previous studies had shown this effect, too, but had only looked at muscle stretching for eight to 30 minutes -- far longer than any weekend warrior would normally do. His team's recent study, which appeared in the September 2008 issue of the Journal of Strength and Conditioning Research, had participants do hamstring and quadriceps stretches for 90 seconds each, a more reality-based approach.

Surprise: the static stretches still significantly reduced the participants' power. The ballistic stretches (the kind we were warned not to do in gym class as kids, where you bounce during the stretch) also caused a decrease in power, but slightly less so than the static stretches.

This news may be more important for competitive athletes than for amateur fitness buffs, and some other research even disputes it. While more studies are needed, Holcomb says, some consensus is emerging on proper stretching techniques.


7 Things You Need to Know about Proper Stretching Techniques

Always warm up first   ]."To improve range of motion and avoid injury, you do need to stretch, but don't ever do it when muscles are cold," warns orthopaedic surgeon William Levine, MD, director of sports medicine at Columbia University Medical Center in New York City. "Always start with some mild aerobic warm-ups to get blood to the tissue before doing any stretching."

Holcomb recommends brisk walking or slow jogging for about five minutes, rather than stretching before exercise. "Warming up increases blood flow, which increases the temperature in the muscle, which makes the collagen fibers more elastic like a rubber band," he explains.

After warming up, do dynamic (not static) stretches. Dynamic stretching means slow, controlled movements rather than remaining still and holding a stretch. They may include simple movements like arm circles and hip rotations, flowing movements as in yoga, or walking or jogging exercises like those mentioned below. While studies have not clearly proven this, increasing numbers of experts agree that dynamic stretching is the best stretching routine before a workout or competition. Levine warns, however, that proper technique is key. "Poor technique that is not anatomically correct puts you at higher risk for injury."


Holcomb recommends three all-purpose dynamic stretches for your lower body:

Goose-step march: Slowly lift your leg straight out in front of you, alternating as you walk with your normal stride length. While others may think you're doing a Monty Python skit, it is an effective hamstring stretch.
Knee lifts: As you're jogging or walking, bring knees up toward your chest. For a variation, as your right knee comes up, twist the lifted leg gently to the left and your upper body gently to the right for a spinal twist. Repeat on each side as you jog or walk (warning: you may be mistaken for a Rockette).


Butt-kick: As you jog or walk, bend one knee and lift it behind you as if you were trying to kick yourself in the butt. It's not punishment; it stretches the quadriceps.
Do several repetitions of 30 seconds each at your own pace. The point is to do the movements in a controlled way. Stop if you get tired so you still have energy for your workout.


Consider yoga. "Isn't it interesting that this new research is figuring out what yoga teachers have known for thousands of years?" says Mary Pullig Schatz, MD, a retired surgical pathologist, yoga expert, and author of Back Care Basics. If you're familiar with yoga basics, she suggests, you can use those moves as dynamic stretches before, say, a run or a long bike ride. Try two minutes of sun salutations to stretch multiple parts of the body. Or make downward-facing dog dynamic by pedaling your feel or lifting alternate legs.

"Improving your flexibility allows you to put your body in good ergonomic alignment," Schatz says. "Yoga can help you combine flexibility and strength, breathe properly, reduce head, neck, and back pain, and put the body back in balance."
After your workout or competition, then do static stretches. "Too many people do static stretching before and then nothing after," says Holcomb. "That's the most common mistake I see." This is where you'll lengthen muscles and improve your flexibility. Hold static stretches for about 30 seconds.

Learn warm-ups and stretches particular to your sport. Levine's team takes care of 29 varsity teams, so he's seen every kind of sports injury there is.

"For example, football linemen are vulnerable to shoulder tears," he says. "Runners may suffer knee problems and shin splints. For golfers, the lower back is often the hot spot."

New research shows it's a good move to learn stretching routines customized for your sport and to help prevent the injuries most common to it. The Santa Monica Orthopedic and Sports Medicine Research Foundation in California studied women soccer players who are subject to ACL tears and created a program called Prevent Injury and Enhance Performance (PEP). The program (which can be downloaded at http://www.aclprevent.com/pepprogram.htm) includes a warm-up and stretches (as well as strengthening and agility exercises) specifically designed to prevent ACL injuries.
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Never stretch to the point of pain. Forget the phrase "no pain, no gain. "You do not want pain when you're doing dynamic stretching," says Holcomb. "It should be gentle to start and then progress." When you're doing your static stretching afterward, you should go to the point of slight discomfort and intensity, he says, to improve your flexibility. But if you're making a face, your muscle is contracting to protect itself, which is counterproductive.

Stretch to de-stress. These are stressed-out times, and stretching can help. "As you know, your mind affects your body, and your body affects your mind," says Dean Ornish, MD, founder of the Preventive Medicine Research Institute in Sausalito, Calif., and author of The Spectrum. "During times of emotional stress, the muscles in your body contract. This is an adaptive response to acute stress, as it fortifies your 'body armor' so that in times of danger, if you get hit, for example, your muscles help to protect you.

"However, in times of chronic stress, these same mechanisms that have evolved to protect us can create problems -- chronically tensed muscles, especially those in the back and neck, predispose to chronic pain or injury. Thus, stress management techniques can help prevent this. Also, gentle stretching of chronically tensed muscles provide relaxation to the mind as well as the body."
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3672  General Category / General Discussion / New 5 Rs. Coin : UPA Govt's move to spread Christianity on: June 12, 2010, 01:31:31 PM
New 5 Rs. Coin : UPA Govt's move to spread Christianity


See the attachment
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3673  General Category / Technical & Science & Mysteries / If this engineer (name not given) is right, this is truly a scary scenario! Her on: June 11, 2010, 01:09:59 PM
If this engineer (name not given) is right, this is truly a scary scenario!  Here's his story.

First fact, the original estimate was about 5,000 gallons of oil a day spilling into the ocean. Now they're saying 200,000 gallons a day. That's over a million gallons of crude oil a week!

I'm engineer with 25 years of experience. I've worked on some big projects with big machines. Maybe that's why this mess is so clear to me.

First, the BP platform was drilling for what they call deep oil. They go out where the ocean is about 5,000 feet deep and drill another 30,000 feet into the crust of the earth. This it right on the edge of what human technology can do. Well, this time they hit a pocket of oil at such high pressure that it burst all of their safety valves all the way up to the drilling rig and then caused the rig to explode and sink. Take a moment to grasp the impact of that. The pressure behind this oil is so high that it destroyed the maximum effort of human science to contain it.

When the rig sank it flipped over and landed on top of the drill hole some 5,000 feet under the ocean.

Now they've got a hole in the ocean floor, 5,000 feet down with a wrecked oil drilling rig sitting on top of is spewing 20 0,000 barrels of oil a day into the ocean. Take a moment and consider that, will you!

First they have to get the oil rig off the hole to get at it in order to try to cap it. Do you know the level of effort it will take to move that wrecked oil rig, sitting under 5,000 feet of water? That operation alone would take years and hundreds of millions to accomplish. Then, how do you cap that hole in the muddy ocean floor? There just is no way. No way.

The only piece of human technology that might address this is a nuclear bomb. I'm not kidding. If they put a nuke down there in the right spot it might seal up the hole. ! Nothing short of that will work.

If we can't cap that hole that oil is going to destroy the oceans of the world. It only takes one quart of motor oil to make 250,000 gallons of ocean water toxic to wildlife. Are you starting to get the magnitude of this?

We're so used to our politicians creating false crises to fo rward their criminal agendas that we aren't recognizing that we're staring straight into possibly the greatest disaster mankind will ever see. Imagine what happens if that oil keeps flowing until it destroys all life in the oceans of this planet. Who knows how big of a reservoir of oil is down there.

Not to mention that the oceans are critical to maintaining the proper oxygen level in the atmosphere for human life.

We're humped.  Unless God steps in and fixes this.  No human can.  You can be sure of that!
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3674  General Category / Technical & Science & Mysteries / Must see - Biggest holes on earth on: June 11, 2010, 12:43:00 PM
Must see - Biggest holes on earth

Pl see the attachment
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3675  General Category / General Discussion / Coming soon: vegetarian chicken that tastes just like chicken! on: June 10, 2010, 03:11:24 PM
Coming soon: vegetarian chicken that tastes just like chicken!


Tue, Jun 8 02:15 PM
Washington, June 8 (ANI): Scientists at the University of Missouri may have finally cracked the code to realistic tasting fake chicken with the first soy product.
 
Lots of meat substitutes are on the market right now, such as the ever-popular Tofurky. But there isn't one that tastes like chicken or, more importantly to these researchers, has the texture of real meat.
 
Fu-Hung Hsieh, a professor of biological engineering and food science at MU, and colleagues have now created the first soy product that can be flavoured to taste like chicken, but also breaks apart in your mouth the way chicken does.
 
The fake meat is made by mixing up a batter of soy protein, wheat flour and water, and then pushing the batter through a high-heat extruder.
 
Hsieh said that the mixture firms up and develops a stringy, chicken-like texture.
Although the team hasn't perfected the taste yet, the texture seems to be right on.
 
"But the way the meat broke across my teeth felt exactly how boneless chicken breast does," Discovery News quoted Time Magazine's John Cloud, who visited the laboratory where the soy-chicken is being made, as saying.
 
"It was slightly fibrous but not fatty. The soy wasn't mashed together as in a veggie burger; rather, it was more idiosyncratic, uneven, al dente-in other words, meatlike," he added.
 
The research has been published in the Journal of Food and Agricultural Chemistry, Journal of Food Science, and Journal of the American Oil Chemists' Society.


Do we Vegetarians really need this for the sake of so called Chiken taste?
 
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3676  Image Zone / Funny Pictures / What Chefs Do When They're Bored. on: June 10, 2010, 12:14:12 PM
What Chefs Do When They're Bored......


SEE THEIR REALLY COOL CREATION
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3677  General Category / General Discussion / Coming soon: vegetarian chicken that tastes just like chicken! on: June 10, 2010, 11:56:56 AM
Coming soon: vegetarian chicken that tastes just like chicken!


Tue, Jun 8 02:15 PM
Washington, June 8 (ANI): Scientists at the University of Missouri may have finally cracked the code to realistic tasting fake chicken with the first soy product.
 
Lots of meat substitutes are on the market right now, such as the ever-popular Tofurky. But there isn't one that tastes like chicken or, more importantly to these researchers, has the texture of real meat.
 
Fu-Hung Hsieh, a professor of biological engineering and food science at MU, and colleagues have now created the first soy product that can be flavoured to taste like chicken, but also breaks apart in your mouth the way chicken does.
 
The fake meat is made by mixing up a batter of soy protein, wheat flour and water, and then pushing the batter through a high-heat extruder.
 
Hsieh said that the mixture firms up and develops a stringy, chicken-like texture.
Although the team hasn't perfected the taste yet, the texture seems to be right on.
 
"But the way the meat broke across my teeth felt exactly how boneless chicken breast does," Discovery News quoted Time Magazine's John Cloud, who visited the laboratory where the soy-chicken is being made, as saying.
 
"It was slightly fibrous but not fatty. The soy wasn't mashed together as in a veggie burger; rather, it was more idiosyncratic, uneven, al dente-in other words, meatlike," he added.
 
The research has been published in the Journal of Food and Agricultural Chemistry, Journal of Food Science, and Journal of the American Oil Chemists' Society.



Do we Vegetarians really need this for the sake of so called Chiken taste?
 
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3678  General Category / The Newsroom / Haryana ex-IGP walks free despite FIR in molestation case on: June 10, 2010, 11:28:21 AM
Haryana ex-IGP walks free despite FIR in molestation case


CHANDIGARH/YAMUNANAGAR: Yet another "tainted" top cop walks free in Haryana, with former IGP MS Ahlawat, under fire for allegedly molesting a woman in 2002, evading arrest even after an FIR was filed in Yamunagar on Tuesday, eight years after the incident.

Even as the country boils over in anger against former Haryana DGP SPS Rathore -- convicted of molesting Ruchika Girhotra in 1990 when she was just 14 -- for having roamed free for almost 20 years before he was sent to jail, the Haryana police seems to be wary of arresting Ahlawat, who was then superintendent of police at Yamunagar.

The victim, Arvinder Kaur, had met Ahlawat in 2002 after she was threatened by some of the accused in a dowry case lodged against her husband.

On Wednesday, both Haryana home minister Gopal Kanda and DGP RS Dalal refused to answer calls from TOI. Ahlawat, too, could not be contacted.

It took more than eight years to lodge an FIR against Ahlawat despite a long struggle by the victim, now 36. While a number of inquiry committees were set up by the Haryana government in this period, yet another probe was ordered on Tuesday by a police team.

Ahlawat has been charged with outraging modesty of a woman, assault and criminal intimidation.

"We will arrest the accused as soon as we get any substantial evidence against him," superintendent of police, Yamunanagar, Sibash Kabiraj told TOI. "A high-level probe team, headed by a DIG was probing the matter and decision on filing an FIR was pending at a higher level," said Kabiraj, when asked why an FIR was not lodged in eight years.

"A special team has been set up to look into the case on Wednesday. It has collected all documents from the state headquarter. We will find out why the case was not registered in last eight years," said the Kabiraj, who is monitoring the progress of the case.

The delay, however, has left the people enraged. "They should have registered the FIR immediately as in cognizable offences, police are duty-bound to register an FIR as per section 154 of CrPC," said Kulbir Singh Dhaliwal, advocate, Punjab and Haryana High Court.

The complainant, Arvinder, a lawyer herself, is not satisfied with the police action on her complaint and said that Ahlawat should have been booked for attempt to rape.

"He (Ahlawat) took me to his bed room at his official residence of Yamunanagar where he attempted to rape me. However, I managed to escape from his clutches. So, he must be booked for attempt to rape in place of outraging the modesty of a woman," she added

"The FIR has been registered on the basis of complaint of 2008, though, the case should have been lodged on the basis of my latest complaint submitted to CM BS Hooda on Saturday at his Chandigarh residence," she added.

The SP said that they can add more sections in the FIR, if the charges proved during the police probe.
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3679  General Category / Health and Fitness / Five foods every woman must eat on: June 09, 2010, 12:10:29 PM
Five foods every woman must eat

We bring to you five nutritional eats that every woman should include in her diet. Happy eating!

Leafy vegetables

It is not possible to meet your nutritional needs without having leafy vegetables in your diet. Spinach, legumes, asparagus, lettuce, fenugreek leaves, broccoli are available in abundance and are huge sources of fibre, Vitamin C and K, folic acid. It is also a vision protector and provides four essential minerals, i.e. calcium, magnesium, iron and potassium. Try to have it daily in your diet and darker the better.

Whole grains

Whole grains have up to 96 per cent more fibre and essential nutrients and vitamins than refined grains. Advises diet expert Honey Shah, "I advise my clients to have whole wheat bread, whole wheat pasta, and brown rice as they are high in essential nutrients and do not contribute to weight gain. You can start your day with whole wheat cereal or a whole wheat bread toast."

Nuts

Make nuts an essential ingredient in your diet. Sprinkle it on salads or breakfast cereals or stir them into yoghurt because they are an excellent source of protein, magnesium and B & E vitamins. They are useful in fighting heart disease and cancer. Nuts are high in fat calories, but their fat is the heart-healthy kind. You can also eat them as an evening snack. But make sure you don't overdo them. About a quarter cup or about 15-20 almonds, cashews, walnuts are good enough a week.

Yoghurt

Low fat or plain yoghurt is a great source of vitamins, protein and calcium. It also has healthy bacteria which can fight diseases. "Three to four cups a week is good enough for your diet. But make sure you don't add sugar to it. Instead choose plain yoghurt and add fruits or berries to it," suggests dietician Pinky.

Berries

Ever wondered why most of the diet fibre products have berries in them? Reason being berries are high in fill-you-up fibre and also helps curb weight. Berries have more protective plant antioxidants than almost any other food. These antioxidants not only lower your disease risks, but also help prevent memory loss. You can have a bowl full of them thrice a week. It could be fresh or frozen, benefits stay!

http://timesofindia.indiatimes.com/life/health-fitness/diet/Five-foods-every-woman-must-eat/articleshow/5640803.cms
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3680  General Category / The Newsroom / One-year-old ‘pregnant’ with twins!!! on: June 08, 2010, 09:13:27 PM

One-year-old ‘pregnant’ with twins!!!


 A year old Chinese girl who is to be operated soon was diagnosed with her twin in her womb.

When Kang Mengru abdomen was seen protruding day by day she was taken to hospital for ultrasound after which the doctors were amazed to find a baby in the womb the child's twin brother.

Doctors say that the embryo was not caught in the womb and has found another place to grow.

Mengru will undergo a Cesarean delivery. Such cases "foetus in foetus” is very rare and can be found one in every 500,000 pregnancies.


http://timesofindia.hotklix.com/Hotklix/content/Fun/Bizzare/One-year-old-pregnant-with-twins
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