Lee Hyo Seok

Lee Hyo Seok

Modeling Summer 2015

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Win Way Joe

Win Way Joe

Competition Backstage Fall 2015

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Livinia Blogger Teması İngilizce | İndir

•  Canlı demo
• direk indir

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Full Kutulu Türkçe Blogger Teması | İndir

İndir

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Stress Less to Lift More

You wake-up abruptly to the sound of your alarm clock. You press snooze, and then jolt up about 5 minutes later. Then, you scramble to find clothes to wear, brush your hair, brush your teeth and race out of the house to the car. While you're driving to work, you are constantly checking the time, getting exasperated by every stop light, ever car that's going too slow on the highway, and all of the detours that send you off route. When you finally make it to your job, just on time, you gasp a sigh of relief. Now you can begin to attack your "to-do list," which seems to be never-ending. Overwhelmed, you sit at your desk and take a big sip of coffee and get to work.

Does your day closely mirror the scenario I've described above?

No, I'm not a psychic, and I haven't been watching you on a hidden camera. So many of us, regrettably, spend our days on auto-pilot. Our heart rates rise along with our blood pressure, and we constantly complain that there aren't enough hours in the day.

Impending deadlines, hectic work schedules, familial responsibilities, and other stressors, can make it hard to allow yourself to relax and just let go of all of the craziness for a bit. With a little bit of meditation, however, you'll find that your workouts will improve, you will recover faster, and your daily life might just be a bit more manageable.

To understand recovery and stress, you need a little bit of background about the central nervous system. The chart above illuminates the hierarchy of the nervous system, but for the scope of this article, I'm going to talk about the divisions of the autonomic nervous system: the sympathetic and parasympathetic nervous systems.

The parasympathetic nervous system allows us to "rest and digest." When you are relaxing or meditating, your heart rate decreases. The PNS promotes recovery from stress and healing. At the other end of the spectrum, you have the sympathetic nervous system. The SNS is known for the "fight or flight" state. If you trip on the stairs, you're going to enter the sympathetic nervous system. Your heart rate elevates, your blood pressure increases, and your breath may become shallow and infrequent.

Many of us are quite familiar with the sympathetic nervous system, as we spend our days in frequent bouts of stress and anxiety.

Now what does all of this have to do with exercise? Well, as you know, exercise will do quite a number on your body. Your connective tissues take a beating, and they need time to repair so that you can attack your subsequent workouts. If we stay in the SNS, then, you're just not going recover optimally, if at all. In fact, you may even enter a state of catabolism (breakdown of muscle proteins). There's no sense in busting your butt in the gym if you're ultimately gonna stress away all your hard work, is there?

The diagram on the left talks a bit about Hans Selye's General Adaptation Syndrome. There are three stages: alarm, resistance, and exhaustion. Without adequate rest after repeated bouts of stress, one may reach the exhaustion stage, in which their performance regresses and they experience frequent injury. The body needs adequate rest in order to continue to train hard.

Here's an interesting study on high school swimmers: Jiang and colleagues had the athletes use meditation for recovery from intense training sessions. "Mood states, anxiety, and heart rate measures served as the dependent variables." They found that "meditation training as a mental warm down combined with a physical warm down are more effective to facilitate acute and long-term heart rate recovery, lower mood disturbance scores, decrease cognitive anxiety compared to just taking a rest after vigorous training and during the recovery period." Furthermore, "the experimental group demonstrated significantly lower scores than the control group in fatigue, depression, and anger." The meditating students had a more regulated mood, and they were recovering better from practices!

Another study, with Stults-Kolehmainen et. al. found that "in all analyses, higher stress was associated with worse recovery. Stress, whether assessed as life event stress or perceived stress, moderated the recovery trajectories of muscular function and somatic sensations in a 96-hour period after strenuous resistance exercise."

When considering the stresses felt by our body in exercise, we must also remember all of the other factors at play. If you're regularly working 70+ hour work weeks, or leading a lifestyle of stress, that will undoubtedly affect your workout recovery time. Every stressor accumulates a greater demand for recovery on the central nervous system, and dictates more time to return back to your baseline.

In my experience, meditation is a wonderful practice that can help you wind down after a tough day. Even 10-15 minutes a day will help you maintain your equilibrium and channel your inner Dalai Lama. Different types of meditation work for different people, but I prefer to just lay on my back, taking big, diaphragmatic breaths, and thinking positive thoughts. I let all of the negativity escape my mind, and remind myself not to let trivial things consume me.

Find a way to allow your brain to unwind after a tough day or tough week, and you may find yourself to be more at peace, less injured, and performing at an all time high. Allow your body to recover from all of the demands you have placed on it, so that you can get back to working out in half the amount of time!

As my father always says "don't write checks that your body can't cash!"


Works Cited:

1. Jiang, Zhenying. "The Effects of Meditation Training on Post workout Anxiety, Mood State, and Heart Rate Recovery of Us High School Swimmers." SPORTS SCIENCE 20.6 (2000): 66-74.
2. Solberg, E. E., K. A. Berglund, O. Engen, O. Ekeberg, and M. Loeb. "The Effect of Meditation on Shooting Performance." British Journal of Sports Medicine 30.4 (1996): 342-46. Web.
3. Stults-Kolehmainen, Matthew A., John B. Bartholomew, and Rajita Sinha. "Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-Hour Period." Journal of Strength and Conditioning Research 28.7 (2014): 2007-017. Web.

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An Antiquing Mis-Adventure

This is the story of an English sugar pot and how it came home with me.

 I wasn't really looking for a sugar pot, English or otherwise, that day. It was just a pleasant afternoon browsing around the antique shop with my mom and sister.

Poking at the variety of objects, some old- some not so old, turning over a dish here, lifting up an item there, peering into the corners to see what treasures might be lurking in the shadows.

But when I lifted an English sugar pot the unthinkable happened....... the lid slipped between my fingers and smashed into pieces.

As I collected the bits of china I checked the price tag and sighed, of course it was expensive. Thankfully, even expensive sugar pots are not too expensive. But under normal circumstances I wouldn't have bought it at that price.

In all my years of antiquing, that was the very first time I have dropped anything. I was a bit mortified. Curiously enough, I kept hearing little bangs and crashes all afternoon while we were shopping. And my sister reached up to take down an item and some sort of  giant wooden handled knife fell on my head. Thankfully, it wasn't breakable.

Maybe it was a phase of the moon.....

I now have one very pretty, but expensive button container. 

I certainly wasn't going to let that money go to waste! So I glued all the pieces back together and it now sits on my sewing table.

It's a very pretty pot, even if it now is slightly defective.

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Yeşil.. Sarı... Kırmızı.. ve Sonbahar...

Mevsim tüm görkemiyle renk değiştirip yeşilden sarıya, sarıdan kırmızıya rengarenk....

veda ederken yapraklar dallarına hüzün çöküyor şehirlere...

Tabii ki İstanbul hariç :/

Elbette bu mevsim değişikliklerini İstanbul'da da tadında yaşayabilirsiniz. Azıcık zamanınız ve bütçeniz varsa. Neyse konumuz bu değil. İstanbul'da renksiz bir sonbahar ve kendini ilkbahar zanneden havalarla 'Sonbahar' ın yarısını geçtik bile.. 

Şu aralar ne yapıyorsun sesin soluğun çıkmıyor derseniz.. Güzel değişiklikler, farklı deneyimler edinmekle meşgulüm :) Umarım devamı hayırlı olur ^^

Blogumu aşırı ihmal ettiğimin, postalanan mimlerin yazılmadığının farkındayım. Ancak şu aralar 'zaman' konusunda biraz sıkıntıdayım. Biraz düzene girdiğimde inşallah yazılarımla burada olacağım :)

İstanbul'da sonbahar tüm renksizliğiyle geçse de blogumu bu güzel renklerden mahrum edemezdim. Bir süre blog arka planında süzülen sonbahar yaprakları bize eşlik edecek. Arada açıp seyre dalıyorum. İnsana huzur veren bir salınışları var.. Fazlasıyla hoşuma gitti :)

Benden haberler bu kadar.. Haaa bu arada gitmeden son bir not. Bu sene izlediğim ikinci kore dizisi 'Oh My Venüs' başladı. İlk iki bölüm için tatmin edici. İleride ne olur bilinmez ama bu oyuncu kadrosu için bile izlenir.

Sevgiyle Kalın..

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Her gün yeni rusça beş kelime

Her gün yeni rusça beş kelimeye öğrenmeye devam ediyoruz..

Bugünün kelimeleri

Дым - Duman  
Храпеть - Horlamak
храплю, храпишь

Номерной знак (у автомобиля) - Plâka 

Раздевалка - Soyunma odasι

Здоровый - Sağlam, Sıhhatlı   

www.bedavarusca.blogspot.com

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Dolmabahçe Sarayı Bir Kültür Mirası

İnşasına 13 Haziran 1843’te başlanan Dolmabahçe Sarayı, 31’inci
Osmanlı Padişahı Sultan Abdülmecid (1839 – 1861) tarafından yaptırılır.
İstanbul Boğazı’nın Avrupa yakasında 600 metre uzanan saray, Avrupa mimari üsluplarının
bir karışımı olarak, Garabet Amira Balyan ve oğlu Nigoğos Balyan tarafından inşa
edilir. 7 Haziran 1856’da kullanıma açılan sarayın ana yapısı, Mâbeyn-i
Hümâyun (

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The Mark of a Scheming Mind

For better or (probably) worse, I’m playing chess again for the first time in too many years.

“Amberley excelled at chess – one mark, Watson, of a scheming mind,” Sherlock Holmes commented in “The Adventure of the Retired Colourman.” This quote lent itself to a group of chess-playing Sherlockians that Dr. R. Joel Senter and I started some time ago – the Scheming Minds of Sherlock Holmes.

We had these cool T-shirts and sweatshirts, designed by Gerald D. Stratton, associate professor emeritus of fine arts at the University of Cincinnati. We also had about six members. (All it took to become a member was to play a game of chess with another member.)

 

By the standard of the quote, I could never be accused of having a scheming mind. I’m a terrible chess player. But I enjoy it. I included a match in a chapter of The 1895 Murder, the third mystery in my Sebastian McCabe - Jeff Cody series. It was based on an actual game that I lost to an adult nephew in six moves.

W: e4
B: ef
W: Nf3
B: Nf6
W: Nxe5
B: Nxe4
W: Nxf7
B: Kxf7
W: Qh5+
B: Kg8
W: Qd5++

Sherlock Holmes played chess on a giant chessboard in Sherlock Holmes Faces Death with Basil Rathbone and against Professor Moriarty in Sherlock Holmes: A Game of Shadows with Morton Downey, Jr.

There’s no indication in the Canon that Holmes, like Josiah Amberley, was a chess master, though. But he could have been. His favorite restaurant, Simpson’s in the Strand, was chess center of London in the days when Howard Staunton and other greats played there in mid-19th century.

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