Manure application in winter should never be part of a manure management plan. Rather, it should be part of a contingency plan, because we all know that weather happens. Frequent rain and a late corn harvest are taxing manure storage capacities on many farms. Contingency plans are essential for manure that must be applied in less than ideal conditions. A forage or wheat field can be an ideal site for contingency plan manure application, because compaction should not be an issue, and the soil cover would help prevent nutrient runoff and erosion. Forage or wheat fields are ideal for those reasons. However, winterkill becomes a much greater risk, especially with application of liquid manure. Why? Beside the common risks – which include compaction from wheel traffic and crown damage – manure contains salts.
Salinization, the concentration of salt in the root zone, is not an issue in Ontario. Ample precipitation and drainage leaches the salts through the soil profile. However, when the soil is frozen, infiltration can’t occur. Salts in manure can then turn deadly. High sodium also has a negative effect on soil structure; making the soil more susceptible to crusting, and further decreasing the capacity for infiltration.
Livestock manure contains many salts, including ammonium, calcium, magnesium, potassium and sodium. When accrued, they can be significant. Salt content varies from farm to farm based on livestock species, diet formulation and even the salt in the drinking water. Many manure analyses report “Total Salts” or electrical conductivity (EC) to reflect the accumulated salts. A typical hog manure (as applied basis) can have about 20 mS/cm (milliSemens/cm) or about 125 lbs of total salts per 1,000 gallons. Dairy manure average is 14 mS/cm or about 90 lbs/1000 gallons. Sodium and magnesium chloride have a working temperatures to about -15° C; potassium chloride to -4° C, while calcium chloride can work to about -23° C.
When manure is applied on frozen or snow-covered soils, the salts melt the snow and ice at the soil surface. The layer below may still be frozen, preventing infiltration. The melted, saturated layer is high in salts, toxic to roots, and more prone to erosion and runoff, and more susceptible to frost heaving. All these risks are increased where manure with high EC or total salt contents has been applied.
When contingency plan applications become necessary during the winter season, options include:
- Late summer application to forage crops after the final cut or at the beginning of the critical harvest period,
- Temporary storage at a neighbouring storage that has extra capacity,
- Application to forage fields or cover crops that will be tilled or killed,
- Application to the most level harvested fields, preferably with residue still present, furthest away from surface water, where application does not occur through water runs or “flow paths.”
Christine Brown is a field crops sustainability specialist with the Ontario Ministry of Agriculture, Food and Rural Affairs.

Ba cheart go mbeadh an t-uisce a bhaintear as an mbonn i gcónaí i gcónaí. Ba chóir go mbeadh sé mar chuid de phlean éigeandála, mar tá a fhios againn go léir go dtarlaíonn an aimsir. Tá báistí go minic agus beith ag an bplandáil arbhair déanach ag cur go mór le cumas stórála boilg i go leor feirmeacha. Tá pleananna contúirteacha ríthábhachtach maidir le boilg nach mór a chur i bhfeidhm i ndálaí nach bhfuil chomh maith agus ba chóir. Is féidir le réimse forage nó cruithneachta a bheith ina shuíomh idéalach le haghaidh planáil éigeandála maidir le feithid a chur i bhfeidhm, toisc nach mbeadh comhdhlúthú ina cheist, agus go gcabhródh an clúdach ithreach le rónú agus creimeadh cothaithigh a chosc. Tá páirceanna forage nó cruithneachta oiriúnach chun na cúiseanna sin a bhaint amach. Mar sin féin, bíonn baol i bhfad níos mó ag an gcill gheimhridh, go háirithe le feistí leasacháin a chur i bhfeidhm. Cén fáth? Chomh maith leis na rioscaí coitianta  lena n-áirítear comhdhlúthú ó thrácht rotha agus damáiste crown  tá salainn sa charn.
Ní fadhb é salinization, tiúchan na salainne sa chrios fréamhacha, in Ontario. Tá an t-uisceacht agus an dránaíocht go leor ag cur na salainn tríd an bpróifíl ithreach. Mar sin féin, nuair a bhíonn an ithir reoite, ní féidir le stealladh teacht ar aghaidh. Is féidir leis na salainn sa tailte a bheith marfach ansin. Tá tionchar diúltach ag sóidiam ard freisin ar struchtúr an ithir; ag déanamh an ithir níos so-ghabhálach do chrócaireacht, agus ag laghdú tuilleadh an cumas le haghaidh infiltration.
Tá go leor salann sa tailte beathach, lena n-áirítear amóiniam, cailciam, maignéisiam, potaisiam agus sóidiam. Nuair a chuirtear i gcrích iad, d'fhéadfadh siad a bheith suntasach. Athraíonn an t-ábhar salann ó fheirm go feirm bunaithe ar speiceas na beathach, foirmliú an aiste bia agus fiú an salann san uisce óil. Tá an t-am ar fad le haghaidh na n-earraí a úsáidtear chun an t-earraí a chur ar fáil. Is féidir le feoil choinche tipiciúil (mar bhunús a chuirtear i bhfeidhm) thart ar 20 mS / cm (milliSemens / cm) nó thart ar 125 punt de salann iomlán in aghaidh 1,000 galain. Is é 14 mS/cm nó thart ar 90 lbs/1000 galain an meán-bhéithis déiríochta. Tá teocht oibre ag clóiríd sóidiam agus maignéisiam go dtí thart ar -15 ° C; clóiríd potaisiam go dtí -4 ° C, agus is féidir le clóiríd chailciam oibriú go dtí thart ar -23 ° C.
Nuair a chuirtear boilg ar ithir reoite nó ar ithir clúdaithe le sneachta, déanann na salainn an sneachta agus an oighear ar dhromchla an ithir a leá. D'fhéadfadh go mbeadh an ciseal thíos reoite fós, rud a chosnaíonn infiltration. Tá an ciseal leáite, saturated ard i salainn, tocsaineach do fhréamhacha, agus níos mó seans maith le creimeadh agus le runoff, agus níos so-ghabhálach do chró. Tá na rioscaí seo go léir méadaithe nuair a chuirtear boilg le cion sóid ard nó le cion salann iomlán i bhfeidhm.
I gcás ina mbeidh gá le hiarratais ar phlean teagmhasacha le linn shéasúr an gheimhridh, tá na roghanna seo a leanas:
- Iarr ar chultúir foraoise i ndeireadh an tsamhraidh tar éis an ghearradh deiridh nó ag tús na tréimhse criticiúla feirmeoireachta,
- Stóráil shealadach i stóráil in aice láimhe a bhfuil cumas breise aige,
- I bhfeidhm ar fheirmeacha forage nó ar chréatúir chlúdaithe a bheidh le tuilteadh nó le dúnmharú,
- I bhfeidhm ar na páirceanna a bhfuil an t-uasmhéid acu, is fearr go bhfuil iarmhar fós i láthair, is faide ó uisce dromchla, áit nach dtarlaíonn an t-uasmhéid trí rith uisce nó trí bhealaí sruth.
Is saineolaí in inbhuanaitheacht na dtorthaí feirme é Christine Brown le hAireacht Talmhaíochta, Bia agus Gnóthaí Tuaithe Ontario.


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Organizational Adulting Mindset Worksheet
How to Play:
The worksheet begins on the left side, with a focus on the current state. You will fill in the first three columns under What We See Today.
- Begin by defining the Primary Behaviors you practice as a team or group. This is what you commonly do today as you deliver work or complete tasks. Expect to see productive, useful behaviors as well as non-adulting behaviors—the behaviors you need to identify and address as a team.
- Identify and define what enables each non-adulting behavior to exist and stay in practice.
- List the outcomes and impacts created by the non-adulting behaviors.
- Before moving to the next three columns, write up the characteristics of the mindset you have today.
Once you have completed the current state, shift your thinking to the desired state. You will now work your way across the columns under What We Want to See.
- Start with Desired Impacts/Outcomes. Some impacts/outcomes in the current state may be exactly what you desire. If so, simply transfer them to the Impacts column under What We Want to See. Some impacts and outcomes in the current state are not desirable, these are the ones you wish to change. In this case, you want to define the outcomes you want to achieve.
- Next, for every new impact/outcome, brainstorm what will enable those outcomes.
- Then, for each new enabler, identify one or more behaviors you will need to practice to realize the outcomes and take advantage of the enablers.
- Finally, review your desired state and define the characteristics of the mindset you need to adopt to be successful.

Leabhrán oibre maidir le meon a fhorbairt i dtaca le heagraíocht
Conas a Imirt:
Tosaíonn an bileog oibre ar an taobh clé, agus béim á leagan ar an stát reatha. Líonfaidh tú na chéad trí cholún faoi Cad a fheicimid inniu.
- Tosaigh ag sainmhíniú na dTrámaí Príomh-Aire a chleachtann tú mar fhoireann nó mar ghrúpa. Is é seo a dhéanann tú go coitianta inniu agus tú ag seachadadh oibre nó ag críochnú tascanna. Tá súil agat iompraíochtaí táirgiúla, úsáideacha a fheiceáil chomh maith le hiompraíochtaí neamh-inbhlásta - na hiompraíochtaí a chaithfidh tú a aithint agus a chur i ngleic mar fhoireann.
- Aithint agus sainmhíniú a dhéanamh ar an méid a chuireann ar chumas gach iompair neamh-dhlúthanach a bheith ann agus fanacht sa chleachtas.
- Liostaigh na torthaí agus na tionchair a chruthaigh na hiompar neamh-inbhlásta.
- Sula dtéann tú chuig na trí cholún eile, scríobh síos na tréithe a bhaineann leis an meon atá agat inniu.
Nuair a bheidh an staid reatha críochnaithe agat, aistarraing do chuid smaointe go dtí an stát atá ag teastáil. Beidh tú ag obair anois do bhealach trasna na colúin faoi Cad ba mhaith linn a fheiceáil.
- Tosaigh leis na hIarsmaí/Torthaí Iarrata. D'fhéadfadh go mbeadh roinnt tionchair/thorthaí sa stát reatha díreach mar a theastaíonn uait. Má tá, aistarraing iad go simplí chuig an colún Tionchair faoi Cad ba mhaith linn a fheiceáil. Níl roinnt tionchair agus torthaí san staid reatha inmhianaithe, is iad seo na cinn ar mhaith leat a athrú. Sa chás seo, ba mhaith leat na torthaí a theastaíonn uait a bhaint amach a shainiú.
- Ansin, le haghaidh gach tionchar/orthocáid nua, brainstorm cad a chuirfidh na torthaí sin ar fáil.
- Ansin, le haghaidh gach cumasóir nua, sainaithint a dhéanamh ar cheann amháin nó níos mó iompraíochtaí beidh ort a chleachtadh chun na torthaí a bhaint amach agus leas a bhaint as na cumasóirí.
- Ar deireadh, déan athbhreithniú ar do staid inmhianaithe agus sainmhínigh na tréithe den mheon a chaithfidh tú a ghlacadh chun a bheith rathúil.


The results of a new study on Arab women in Dearborn, Mich., have been released. The study revealed that women who wear “traditional clothing” (code word for hijab) are prone to lower levels of vitamin D because of less exposure to sunlight. Two articles on the study (here and here) read like, “Oh noes! Those poor hijabis who get no sunlight will get so sick!” This recent study is just the latest in a line of studies on hijabis in various parts of the world which all have the same result: hijabis don’t get enough sunlight and hence don’t get enough vitamin D. We’re told of all the risks of not getting enough vitamin D: increased risk of cancer, diabetes, Crohn’s disease, multiple sclerosis, heart disease and infections.
I am highly skeptical of these studies and the way they’re framed in the media. Not because of the results (if hijabis aren’t getting enough vitamin D, then we need to go about other ways of getting it), but because they all seem to have the same message: hijab is making you sick! There are many ways to get vitamin D, with exposure to sunlight being just one of them. You can also get vitamin D through diet. However, what is stressed in the two articles about the study is that hijabis don’t get enough vitamin D compared to non-hijabis despite the fact that the study also found “There was no difference in rates of health problems linked to vitamin D deficiency, such as bone or joint pain or breaks, or muscle weakness” between women in the study who wear hijab and women who don’t. In the Scientific American post, we’re given multiple quotes about how hijabis can’t enough vitamin D even from diet.
While heavy doses of vitamin D are available in supplements, the body manufacturers the most through sun exposure (admittedly in short supply in early spring in Michigan, when the study was done), Hobbs says. The vitamin naturally occurs in only a few foods, including mackerel, tuna, salmon and eggs, and it’s added to milk in the U.S. To get the recommended 1,000 International Units of vitamin D a day (or no more than 2,000), you’d have to drink 20 glasses of milk daily, or eat 80 eggs, Hobbs says. Spend a few minutes in the sunshine, though, and your body will make 10,000 to 20,000 units, he says.
So what am I or any other hijabi suppose to take away from this study? That unless I take off my hijab I’m not ever going to get enough vitamin D? That makes me feel very hopeful.
What was also troubling was that the study was only done on Arab American women. The Muslim community in the U.S., even in the Detroit area, is really diverse. Why were only Arab American women used in the study? Why weren’t women from other ethnic groups who wear hijab also used? This is troubling to me because it once again reinforces the idea that Muslim=Arab. The way the Freep.com article and Scientific American post were framed reinforced this idea. The titles of the articles are “Vitamin low in Arab women” and “Does modest dress among Arab-American women promote vitamin D deficiency?”, yet the bulk of both articles focus on hijabis. The article itself says that vitamin D levels were higher in women who didn’t wear hijab and since the study was done on Arab women, I assume that the women who didn’t wear hijab were also Arab. Also, there are Arabs who aren’t Muslim. Yet the articles are framed in such a way that equates Arab with Muslim.
So while it’s good to know that I should be conscious of my vitamin D intake, I also know that studies like these aren’t perfect.

Foilsíodh torthaí staidéir nua ar mhná Arabach i Dearborn, Michigan. Léirigh an staidéar go bhfuil mná a chaitheann  éadaí traidisiúnta (códfhocal le haghaidh hijab) seans maith go mbeidh leibhéil níos ísle vitimín D acu mar gheall ar níos lú nochtadh do sholas na gréine. Dhá alt faoin staidéar (anseo agus anseo) a léigh mar, Ó noes! Ní bhfaigheann hijabisí go leor solas na gréine agus dá bhrí sin ní fhaigheann siad go leor vitimín D. Deirtear dúinn go bhfuil na rioscaí go léir a bhaineann le vitimín D a fháil go leor: riosca méadaithe ailse, diaibéiteas, galar Crohn, sclerosis il, galar croí agus ionfhabhtuithe.
Táim an-chinnteach faoi na staidéir seo agus faoin gcaoi a bhfuil siad á gcraobhú sna meáin. Ní mar gheall ar na torthaí (má tá hijabis nach bhfuil ag fáil go leor vitimín D, ansin ní mór dúinn dul faoi bealaí eile a fháil air), ach toisc go bhfuil siad go léir cosúil go bhfuil an teachtaireacht chéanna: hijab ag déanamh tú tinn! Tá go leor bealaí ann chun vitimín D a fháil, agus ní amháin amháin ná go bhfuil an solas na gréine i láthair. Is féidir leat vitimín D a fháil trí aiste bia freisin. Mar sin féin, is é an rud a leagtar béim air sna dhá alt faoin staidéar ná nach bhfaigheann hijabis go leor vitimín D i gcomparáid le daoine nach bhfuil hidjab orthu in ainneoin go bhfuair an staidéar freisin "Ní raibh aon difríocht i rátaí fadhbanna sláinte a bhaineann le easpa vitimín D, mar shampla pian nó briseadh cnámh nó comhpháirteanna, nó laige matáin" idir mná san staidéar a chaitheann hidjab agus mná nach bhfuil. Sa phost Saineolaíoch Mheiriceá, tugtar go leor luachan dúinn faoi conas nach féidir le hijabis go leor vitimín D a fháil fiú ó aiste bia.
Cé go bhfuil dáileoga móra vitimín D ar fáil i bhforlíontaí, déanann an comhlacht an chuid is mó a tháirgeadh trí nochtadh don ghrian (a bhfuil ganntanas go deimhin ann go luath san earrach i Michigan, nuair a rinneadh an staidéar), a deir Hobbs. Ní bhíonn an vitimín go nádúrtha ach i mbeagán bia, lena n-áirítear macréile, tuna, salmón agus uibheacha, agus cuirtear leis an bainne sna Stáit Aontaithe é. Chun an 1,000 Aonaid Idirnáisiúnta vitimín D a mholtar in aghaidh an lae (nó nach mó ná 2,000) a fháil, bheadh ort 20 gloine bainne a ól in aghaidh an lae, nó 80 uibheacha a ithe, a deir Hobbs. Ach má chaitheann tú cúpla nóiméad sa ghrian, déanfaidh do chorp 10,000 go 20,000 aonad, a deir sé.
Mar sin, cad atá mé nó aon hijabi eile a ghlacadh amach as an staidéar seo? Go dtí go dtógfaidh mé mo hijab ní bheidh mé ag dul a fháil go leor vitimín D riamh? Cuireann sé sin dóchas orm.
Ba é an rud a bhí imníoch freisin ná nach ndearnadh an staidéar ach ar mhná Arabach Mheiriceá. Tá an pobal Moslamach sna Stáit Aontaithe, fiú i gceantar Detroit, an-éagsúil. Cén fáth nár úsáideadh ach mná Arabach Mheiriceá san staidéar? Cén fáth nár úsáideadh mná ó ghrúpaí eitneacha eile a chaitheann hijab freisin? Tá sé seo trioblóideach dom mar go gcuireann sé an smaoineamh a neartú arís go Moslamach = Arabach. Chuir an bealach a ndearnadh an t-alt Freep.com agus post Scientific American a chur i gcorp an smaoineamh seo. Is iad teidil na n-ailt  Vitimín íseal i mná Arabach agus  An gcuireann gúna measartha i measc mná Arabach-Mheiriceánach easnamh vitimín D chun cinn?, ach díritheann an chuid is mó den dá alt ar hijabis. Deir an t-alt féin go raibh leibhéil vitimín D níos airde i measc na mban nach raibh hijab agus ós rud é go ndearnadh an staidéar ar mhná Arabach, measaim go raibh na mná nach raibh hijab araib araib freisin. Chomh maith leis sin, tá Arabach nach Moslamaigh iad. Ach tá na hairteagail curtha i gcreat ar bhealach a chuireann Arabach ar an gcéanna le Moslamach.
Mar sin cé go bhfuil sé go maith a fhios agam gur chóir dom a bheith ar an eolas faoi mo iontógáil vitimín D, tá a fhios agam freisin nach bhfuil staidéir mar seo foirfe.


Women's rights it is rather a novel that has been 'strongly misread'1 key words: chopin, feminism, freud, edna when kate chopin's the awakening was published in 1899, it immediately created controversies late 1980s, focused on discrimination and on cultural, social, and political issues, and this wave feminists.
The women's movement is a series of campaigns for reforms on issues such as reproductive rights, domestic violence, maternity leave, equal pay, women's suffrage, sexual harassment and sexual violence the women's movement began in the late 19th century and had three different waves first-wave.
The narration in kate chopin's “the storm” is delivered in third person omniscient and is a key element in the story the role of the narrator is more than simply communicating the story to the rea.
Criticism of the storm by kate chopin while it has traditionally been men who have attached the ball and chain philosophy to marriage, kate chopin gave readers a woman's view of how repressive and confining marriage can be for a woman, both spiritually and sexually while many of her works incorporated the notion.
Read this full essay on racism in the father of desiree's baby by kate chopin the short story was written based on a time when racial prejudice and discrimination was familiar mainly thorough out america's southern states the views of in addition, mrs mallard is a woman with a strong sense of passion and detest.
Kate chopin's the storm is about a woman named calixta who rekindles a lost romance with a former lover in the midst of a storm this story discrimination has always been present in our history as humans: those who have been discriminated against many times in many different cultures are minority races and women.

Cearta na mban is é an rud is mó a bhí ann ná úrscéal a bhí 'misread1 go láidir' focail eochair: Chopin, feimineachas, Freud, Edna nuair a foilsíodh Kate Chopin's an awakening i 1899, chruthaigh sé conspóidí láithreach ag deireadh na 1980idí, ag díriú ar idirdhealú agus ar shaincheisteanna cultúrtha, sóisialta agus polaitiúla, agus seo feminists tonn.
Is sraith feachtais é an gluaiseacht na mban le haghaidh athchóirithe ar shaincheisteanna mar chearta atáirgthe, foréigean baile, saoire máithreachais, pá comhionann, vótáil na mban, gnóthachtáil ghnéasach agus foréigean ghnéasach a thosaigh an gluaiseacht na mban ag deireadh an 19ú haois agus bhí trí tonn éagsúla ann - an chéad tonn.
Tá an scéal i "the storm" de chuid Kate Chopin curtha ar fáil i dtríú duine uile-fhiosach agus is príomhghné é sa scéal. Ní hamháin go bhfuil ról an scéalaí ag cur an scéal in iúl don réalta.
Cé gur fir a bhí i dteagmháil go traidisiúnta leis an bpiléar agus leis an gceanglas pholasaí le pósadh, thug Kate Chopin léitheoirí dearcadh bean ar cé chomh brúiseach agus teoranta is féidir pósadh a bheith do mhná, go spioradálta agus go gnéasach agus go leor dá cuid oibreacha an nocion.
Léigh an aiste iomlán seo ar ciníochas i athair leanbh Desiree ag Kate Chopin Scríobhadh an scéal gearr bunaithe ar am nuair a bhí foréigean ciníoch agus idirdhealú eolach go príomha amach go hiomlán stáit theas Mheiriceá
Tá Kate Chopin's the storm faoi bhean ar a dtugtar calixta a athshlánú rómáns caillte le iar-gráinneoir i lár stoirm an idirdhealú scéal seo i gcónaí i láthair inár stair mar dhaoine: iad siúd a bhfuil idirdhealú déanta i gcoinne go leor uaireanta i go leor cultúir éagsúla ná cineálacha mionlaigh agus mná.


There was a time, not too long ago, that June and July were relatively quiet months on the farm. Once in-crop weed spraying was finished, work in the fields was essentially completed. Farmers were able to spend their summers getting ready for harvest, taking care of unseeded low-lying areas in their fields, and attend weddings and other social events.
Summer this year has been a whirlwind so far. In-crop spraying was completed about two weeks ago (mostly), but fungicide season has only just gotten started. Every sprayer is rolling full out on whatever fields are ready to spray, and farmers are busy checking the rest of the fields to see if they are ready. It is not unheard of to spray 40,000 acres per season, per sprayer.
Perhaps I should explain what I mean by “in-crop spraying”. After seeding is complete in late May to mid-June, crops must all be sprayed to kill weeds. Make no mistake, this is a critical application, as a crop left to fight weeds on its own can be quickly overwhelmed by competition. Thanks to genetic modification, many of our crops are easy to deal with, such as corn, soybeans and canola. Some are also very competitive, like wheat and barley. However, crops like peas and lentils, even with proper herbicide application, can easily be outcompeted by difficult weeds like kochia, wild buckwheat, wild oats, etc. Spraying these crops is a big project and it takes many hours on the sprayer; but it is not the final application of the year.
As soon as the weeds are taken care of, crops are carefully monitored for disease and insects. Most diseases need wet, humid air and warm temperatures for optimum growth and infection. These diseases are mostly fungi, with a wide variety of species infecting each crop. In wheat, tan spot can be very damaging to the leaves, removing photosynthetic area and replacing it with tan-coloured spots. In canola, white mould can devastate yield potential, choking off the stem and starving the plant. In other crops such as lentils, some diseases can virtually kill an entire field in a matter of days (e.g. Anthracnose).
From the outside looking in on agriculture, you may wonder why we spray so many chemicals on our crops. We would not spray fungicides if we didn’t need to. These are expensive products that require many hours on the sprayer to apply, and many of them have extremely tight application windows. Also, during the summer months, I can guarantee you every farmer would rather be at the lake than spraying non-stop.
Take Fusarium Head Blight (FHB) for example, caused by Fusarium graminearum. This disease, if left unchecked, infects the seeds of durum, wheat and barley, elevating levels of a vomitoxin called deoxynivalenol (DON). As the name suggests, this toxin induces vomiting and can be dangerous if consumed in high enough levels. Therefore, if our grain is infected with FHB, it will be worth a lot less to try and sell. Would you want to eat bread or pastries or drink beer infected with this? It is a difficult disease to control, and we check our durum daily to try and catch the optimal window for fungicide application, which is about a two-day opportunity while the head is flowering. A wheat head that has completed flowering, and therefore moved past its application window, is shown below:
We sprayed this crop to protect it from FHB, as climatic conditions are perfect for its development. Unfortunately, we also had to apply a product that everyone hates: chlorpyrifos, also known by its brand name, Lorsban. This product is an insecticide, and yes it is somewhat hazardous. We applied it to protect our crop from the dreaded grasshopper. These verocious insects can eat a lot of material very quickly. To compound the problem, we also found some of these bugs:
This little bug on the wheat head is called the orange blossom wheat midge, a nasty little insect that lays its eggs in the florets of wheat and durum, which hatch later on and chew on the developing kernel. Like FHB-damaged kernels, this also causes grade loss.
Spraying insecticides is not a fun job, but sometimes it is necessary to protect the massive investment we put into our crops every year. We avoid spraying them as much as we can, but you do not have to worry about their safety. There is no kernel, or any form of it, in that wheat head yet. Lorsban has a residual of about 7 days. This plant is at least 40 days from harvest. All of our insecticides, indeed all of our chemicals, have a regulated pre-harvest interval to ensure no residue remains at harvest. Furthermore, scientists have developed economic thresholds to determine when it is worth spraying insecticides to prevent unnecessary spraying. Believe me, if I didn’t believe this our food was safe after spraying with insecticides, would I really be out there spraying it? Would I eat it with my family?
The reason I have covered this in such detail isn’t to tell you how tough farming is. I love farming, and I couldn’t think of a career I could enjoy more. I tell you this so that you may know why we do the things we do. Contrary to popular belief, we don’t smother our crops with pesticides; we target herbicides (kills weeds), fungicides (kills fungi) and insecticides (kills bugs) to specific fields that require them. Someday, maybe we will have better tools that allow us to reduce pesticide use (genetic engineering is by far the best path forward for this), but for now, these are the best options we have. And the reality is, for the most part, they have been proven safe by journal article after peer-reviewed journal article.
That’s my rant for today. Hopefully I can get back on this blog more often in the future, as fungicide season will only last another week or so. I am looking forward to its conclusion. It has been a busy spray season!
Oh, one more point, in case you were wondering how the “summer of storms” has progressed since my last post about it. Immediately after that post, some fields got 3 inches of rain. Yeah. Not good. But things have improved since, and because of near ideal weather in the past two weeks, we are now looking at the potential for a very nice crop. Our fingers are crossed!
If you disagree with me about pesticides and their safety, please comment, and I’ll be happy to discuss it with you. This is a subject I take very seriously, and I have done a great deal of research on it.

Bhí am ann, ní fada ó shin, go raibh míonna samhraidh ag an bhfeirm i mí an Mheithimh agus i mí Iúil. Nuair a bhí an spáráil ar an weed i measc na bplandála críochnaithe, bhí an obair sna páirceanna críochnaithe go bunúsach. Bhí feirmeoirí in ann a gcuid samhraidh a chaitheamh ag ullmhú don fómhar, ag tabhairt aire do cheantair íseal nach raibh síolta acu ina bhfeirmeacha, agus ag freastal ar phóstaí agus ar imeachtaí sóisialta eile.
Tá an samhradh seo caite ina thionól go dtí seo. Críochnaíodh an spraeáil i measc na bptí thart ar dhá sheachtain ó shin (go príomha), ach níor thosaigh séasúr na ngreimíní ach go díreach. Tá gach spraeálaí ag rolladh go hiomlán amach ar cibé páirceanna atá réidh le spraeáil, agus tá feirmeoirí gnóthach ag seiceáil an chuid eile de na páirceanna le feiceáil an bhfuil siad réidh. Ní rud neamhchoitianta é 40,000 acra a chraoladh in aghaidh na séasúir, in aghaidh an chraobhsálaí.
B'fhéidir gur cheart dom a mhíniú cad a chiallaíonn mé le 'spréáil i bpraghsanna'. Tar éis an síol a bheith críochnaithe ag deireadh mhí na Bealtaine go lár mhí an Mheithimh, ní mór na barra go léir a chraoladh chun an weeds a mharú. Ná déan meabhla, tá sé seo ina iarratas ríthábhachtach, mar go bhféadfadh iomaíocht a bheith ag cur i bhfeidhm go tapa ar chultúr a fhágtar chun troid le weeds ina n-aonar. A bhuíochas le modhnú géiniteach, tá go leor dár dtorthaí éasca a láimhseáil, mar shampla arbhar, pónairí sóise agus canola. Tá cuid acu an-iomaíoch freisin, cosúil le cruithneacht agus arbhair. Mar sin féin, is féidir le barra cosúil le pianta agus lionsa, fiú le cur i bhfeidhm ceart fíordhiúlta, a bheith níos deacra ná weeds deacair cosúil le kochia, buckwheat fiáin, oats fiáin, srl. Is tionscadal mór é na barra seo a chothú agus tógann sé go leor uaireanta ar an chothú; ach ní hé sin an t-iarratas deiridh den bhliain.
A luaithe a dhéantar cúram den weed, déantar monatóireacht chúramach ar na barra le haghaidh galair agus feithidí. Is gá don chuid is mó de na galair aer fliuch, taise agus teocht te chun fás agus ionfhabhtaithe a bheith uasta. Is fungais iad na galair seo den chuid is mó, agus bíonn speiceas leathan éagsúla ag ionfhabhtuithe gach barra. I cruithneacht, is féidir le spot tan a bheith an-díobhálach do na duilleoga, ag baint limistéar fótasintéiseach agus ag é a chur in ionad le spotaí dath tan. I canola, is féidir le muiceach bán an acmhainn toraidh a scriosadh, ag cur an stéim as agus ag ocras an phlanda. I bplandálacha eile amhail lionsaí, is féidir le galair áirithe réimse iomlán a mharú i mbeagán laethanta (m.sh. Antracnóis).
Ó bheith amuigh ag féachaint ar an talmhaíocht, b'fhéidir go n-aontódh tú cén fáth a bhfuil an oiread sin ceimiceán á spraeáil againn ar ár dtorthaí. Ní bheadh muid ag spraeáil fungicides mura mbeadh gá againn. Is táirgí daor iad seo a éilíonn go leor uaireanta ar an spraeire chun iad a chur i bhfeidhm, agus tá fuinneoga an-dlúth le húsáid ag go leor acu. Chomh maith leis sin, i rith mhíonna an tsamhraidh, is féidir liom a ráthú duit go mbeadh gach feirmeoir ag an loch seachas ag spraeáil gan stad.
Tóg Fusarium Head Blight (FHB) mar shampla, a d'fhág Fusarium graminearum. Má fhágtar an galar seo gan smacht, ionfhabhraíonn sé síolta durum, cruithneachta agus arbhair, ag ardú leibhéil vomitoxin ar a dtugtar deoxynivalenol (DON). Mar a thugann an t-ainm le tuiscint, cuireann an tocsain seo meá agus is féidir go mbeadh sé contúirteach má dhéantar í a ithe i leibhéil ard go leor. Dá bhrí sin, má tá ár ngloine ionfhabhtaithe le FHB, beidh sé i bhfad níos lú fiú a iarracht a dhíol. Ar mhaith leat arán nó péiste a ithe nó beoir a ól atá ionfhabhtaithe leis seo? Is galar deacair é a rialú, agus déanaimid seiceáil ar ár duram go laethúil chun iarracht a dhéanamh an fhuinneog is fearr a ghabháil le haghaidh iontógáil fungicide, rud a bhaineann le deis dhá lá agus an ceann ag bláthú. Tá ceann cruithneachta a chríochnaigh bláthú, agus dá bhrí sin a bhog thar a fhuinneog iarratais, ar taispeáint thíos:
Rinneamar an plandáil seo a chraobhscaoileadh chun í a chosaint ó FHB, mar go bhfuil na coinníollacha aeráide foirfe chun forbairt a dhéanamh. Ar an drochuair, bhí orainn táirge a bhfuil fuath ag gach duine a chur i bhfeidhm freisin: clóirpírifos, ar a dtugtar a ainm branda, Lorsban freisin. Is inseticíd é an táirge seo, agus tá sé ina riosca go leor. Chuir muid é chun ár dtorthaí a chosaint ar an ngrása grasshopper uafásach. Is féidir leis na feithidí veracious seo go leor ábhar a ithe go han-tapa. Chun an fhadhb a chomhcheangal, fuair muid roinnt de na buganna seo freisin:
Tugtar an bug beag seo ar cheann an cruithneachta ar an mbréagán cruithneachta blossom orange, insct beag olc a chuireann a uibheacha i bláthanna cruithneachta agus duram, a eisiúint ina dhiaidh sin agus a chew ar an gcorn atá ag forbairt. Cosúil le gráin atá damáiste déanta ag FHB, bíonn caillteanas grád ann freisin.
Ní obair spraeála é insecticides, ach uaireanta tá sé riachtanach chun an infheistíocht ollmhór a chur i ár dtorthaí gach bliain a chosaint. Seachainimid iad a chraobhscaoileadh chomh minic agus is féidir linn, ach ní gá duit a bheith buartha faoina sábháilteacht. Níl aon chnámh, nó aon fhoirm de, sa cheann gráin sin fós. Tá iarmhar de thart ar 7 lá ag Lorsban. Tá an planda seo 40 lá ar a laghad ó chruinniú. Tá idirthréimhse rialaithe roimh an bhreith ag gach ceann dár ndíonadóirí, go deimhin, ag gach ceann dár gceimiceán, chun a chinntiú nach fhanann aon fhillte ag an bhreith. Ina theannta sin, tá tairseacha eacnamaíocha forbartha ag eolaithe chun a chinneadh cathain a bhfuil sé fiú inseicticídí a spreagadh chun spreagadh neamhriachtanach a chosc. Creid dom, mura gcreideann mé go raibh an bia seo sábháilte tar éis dó a chraoladh le hidirbheathaigh, an mbeadh mé i ndáiríre amuigh ansin ag scaipeadh é? An n-ithefainn é le mo theaghlach?
Ní chun a insint duit cé chomh crua is atá feirmeoireacht ná an fáth a bhfuil an méid sin mionsonraithe agam. Is breá liom feirmeoireacht, agus ní fhéadfainn smaoineamh ar ghairm a d'fhéadfadh mé taitneamh a bhaint as níos mó. Tá mé ag insint duit seo ionas gur féidir leat a fhios cén fáth a dhéanann muid na rudaí a dhéanaimid. I gcodarsnacht leis an gcreideamh coitianta, ní dhéanaimid ár dtorthaí a shárú le pléasticidí; díreofar fíneálacha (marú féar), fíneálacha (marú fungais) agus feithidí (marú bugs) ar fheirmeacha sonracha a éilíonn iad. Lá éigin, b'fhéidir go mbeidh uirlisí níos fearr againn a ligfidh dúinn úsáid lotnaidicídí a laghdú (is é innealtóireacht ghineiteach an bealach is fearr chun cinn le haghaidh seo), ach faoi láthair, is iad seo na roghanna is fearr atá againn. Agus is é an fhírinne, den chuid is mó, gur cruthaíodh go bhfuil siad sábháilte trí alt iris a athbhreithníodh ag comhghleacaithe.
Sin mo rant le haghaidh inniu. Tá súil agam go mbeidh mé in ann teacht ar ais ar an mblag seo níos minice sa todhchaí, mar nach mairfidh séasúr na ngreimí ach seachtain eile nó mar sin. Táim ag súil go mór leis an gconclúid. Bhí sé ina shéasúr spraeála gnóthach!
Ó, pointe amháin eile, i gcás go raibh tú ag smaoineamh ar conas a bhfuil an "samhradh na stoirmeacha" tar éis dul chun cinn ó mo phost deireanach faoi. Go díreach tar éis an phoist sin, fuair roinnt réimsí 3 orlach de shiúl. Tá. Ní maith. Ach tá rudaí feabhsaithe ó shin, agus mar gheall ar aimsir beagnach idéalach sa dá sheachtain anuas, táimid ag breathnú anois ar an acmhainneacht le haghaidh an-mhaith fómhar. Tá ár méara ag trasnú!
Má tá tú mí-aontaithe liom faoi phéistithe agus a sábháilteacht, tabhair tuairimí le do thoil, agus beidh áthas orm é a phlé leat. Is ábhar é seo a ghlacann mé go mór leis, agus rinne mé go leor taighde air.


This project aims to provide an open repository of primary sources for the history of late modern geodetical research. Moreover, it will study the application of digital methods to the historical analysis of international cooperation, scientific diplomacy, and interdisciplinary debate in the field.
The primary goal of the project at this stage is to make the materials produced by the precursors organizations of the current International Association of Geodesy available for digital inquiry through a digitization process made possible by a cooperation between the libraries of the MPIWG and the GFZ in Potsdam. Metadata for the whole corpus and a growing bibliography of its component elements are available on our Zotero group. You can request access to the corpus by sending us an email.
The first of these entities, the Mitteleuropäische Gradmessung, was set up in 1862 as an intergovernmental association, following a proposal by the Prussian military surveyor Johann Jakob Baeyer, to initiate the exact measurement of degrees of latitude and longitude across Central Europe and promote scientific geodesy. Over time this regional association developed into a truly global endeavor, leading it to be first renamed Europäische Gradmessung (1867) and then Internationale Erdmessung (1886).
Between 1862 and 1912 the association has produced a variety of printed material, such as conference minutes and research reports, giving shape to a thematically coherent, multilingual corpus of more than 15,000 pages. Based on the digitized material we will evaluate different methods for corpus analysis and distant reading to develop appropriate ways to study and interpret these types of sources.
One aspect that is of particular interest from the point of view of digital humanities research is the issue of how to foster automated analysis of multilingual corpora, a crucial issue in the digital history of science for the age before the advent of global English (Gordin 2015).
Among possible developments of this project at later stages are the interlinking of the digitized material with other existing repositories that hold relevant geodetical publications (such as, for example, JSTOR) and the comparative analysis of other series of geodetical research reports (such as, for example the annual reports of the US Coast and Geodetic Survey).
As a way to frame the project in the broader historiographical debate we hold also an open discussion group. See the details in the upcoming events below.
Feel free to get in touch if you want more information or want to get involved in the project or the discussion group.

Tá sé mar aidhm ag an tionscadal seo stór oscailte a sholáthar de phríomhfhoinsí maidir le stair na taighde geodéise nua-aimseartha déanach. Tá sé beartaithe go gcuirfear an tAontas Eorpach chun feidhme go héifeachtach agus go héifeachtach.
Is é príomhchuspóir an tionscadail ag an gcéim seo na hábhair a tháirgtear ag eagraíochtaí réamhtheachtaithe an Chumann Idirnáisiúnta Geodásaíochta reatha a chur ar fáil le haghaidh fiosrúcháin digiteacha trí phróiseas digiteála a rinneadh indéanta trí chomhoibriú idir leabharlanna an MPIWG agus an GFZ i Potsdam. Tá meta-sonraí don chorpus iomlán agus leabhrán atá ag fás de na heilimintí comhpháirteacha ar fáil ar ár ngrúpa Zotero. Is féidir leat rochtain ar an gcorpus a iarraidh trí ríomhphost a sheoladh chugainn.
Bunaíodh an chéad cheann de na heintitis seo, an Mitteleuropäische Gradmessung, i 1862 mar chomhlachas idir-rialtasach, tar éis togra ón suirbhéoir míleata Prúiseach Johann Jakob Baeyer, chun tomhas cruinn na gcéimí leitheadaigh agus fhad ar fud Mheán na hEorpa a thionscnamh agus geodéise eolaíoch a chur chun cinn. Le himeacht ama d'fhorbair an comhlachas réigiúnach seo ina iarracht domhanda go fírinneach, rud a thug air a ath-ainmnithe ar dtús Europäische Gradmessung (1867) agus ansin Internationale Erdmessung (1886).
Idir 1862 agus 1912 tá an comhlacht a tháirgtear éagsúlacht na n-ábhar clóite, mar shampla nótaí comhdhála agus tuarascálacha taighde, ag cur cruth ar a corpus comhsheasmhach téamacha, ilteangach de níos mó ná 15,000 leathanach. Bunaithe ar an ábhar digiteach déanfaimid modhanna éagsúla a mheas le haghaidh anailíse corpus agus léitheoireachta i bhfad i gcéin chun bealaí cuí a fhorbairt chun staidéar a dhéanamh ar na cineálacha foinsí seo agus iad a léiriú.
Is é an cheist maidir le conas anailís uathoibrithe corparáidí ilteangacha a chothú, saincheist ríthábhachtach i stair dhigiteach na heolaíochta don aois roimh theacht an Bhéarla domhanda (Gordin 2015), gné amháin atá spéisiúil ó thaobh taighde daonnachtaí digiteacha de.
I measc forbairtí féideartha an tionscadail seo ag céimeanna níos déanaí tá idirnascadh an ábhair dhigitithe le stórálacha eile atá ann cheana a bhfuil foilseacháin ábhartha geodéiseacha acu (mar shampla, JSTOR) agus anailís choibhéiseach sraith eile de thuairiscí taighde geodéiseacha (mar shampla, tuarascálacha bliantúla Chósta agus Suirbhé Geodéise na Stát Aontaithe).
Mar bhealach chun an tionscadal a chur faoi chuimsiú an díospóireachta stairiografaigh níos leithne, déanaimid grúpa plé oscailte freisin. Féach na sonraí sna himeachtaí atá le teacht thíos.
Bíodh a fhios agat más mian leat tuilleadh eolais a fháil nó más mian leat bheith páirteach sa tionscadal nó sa ghrúpa plé.


Energy Systems 101: simplified for you b/c you’re a busy guy/gal!
Doing physical work, especially exercise, requires energy! Nothing new there. But the ability to Produce and Use this energy via your cardiovascular and (neuro) muscular systems are the trainable windows in exercise, and this is what you are doing whether you know it or not when you go out for a jog or lift weights. You are training your systems to produce energy either Fast (“rate of energy production”) for muscular work, or for a longer Duration (“capacity”). So we work out to produce energy, whose speed-of-energy needs are dependent on the activity at hand; rate has more or less to do with how FAST we need it, like having to sprint to your bus, and capacity is more dependent on if the activity is repeated over and over, like a basketball game, or just going for a long jog.
All our Energy System Engines at work…
Our body’s energy currency is something called ATP. Not going to delve deep into it, but I’ll give you a primer and explain why you need to know this, even if you just work out occasionally.
Your muscles store and create ATP (the energy!). We all have about 10 seconds worth inside our muscles before it runs out. That was God’s gift to us, and I am grateful.
After this energy runs out, the concept of “Energy Systems” comes into play. This is just how your body can continue creating that energy currency and maintaining whatever physical thing you are doing at that moment, be it typing on a computer, or actually working out. We have 3 main engines to produce and use energy, and hopefully after you read this, you have an understanding of which engine(s) you are training when you exercise.
Engine 1: Aerobic Engine
This engine powers your muscles for hours on end, or anything over about 60 seconds. It must have a constant supply of Oxygen. This is why traditional low intensity Aerobic work can occasionally look lame or boring—because your Oxygen intake via breathing is the main player here! What’s not very well understood is that even high-intensity intervals or heavy deadlifts, where you are out of breathe, are Aerobic when doing repeated bouts, because it’s your Aerobic system that is used to replenish the ATP (energy) for your next set of sprints or deadlifts in between those sets. So yeah, your Aerobic engine comes into play even during non-Aerobic based weight-lifting workouts! So stop saying you “don’t do cardio” man! You do, and need to embrace it! I can go all day and write about why weight lifters need cardio to lift MORE weight, but I digress….Instead, just read this.
So in turn, this system is always running. You’d be dead if it wasn’t, and chemically speaking, it is EPIC in terms of how many steps are involved. Check this picture out: this is the Krebs Cycle you learned in Biology class, one of the 2 Aerobic engine methods to create ATP; the other is called the Electron Transport Chain, and it’s even more bonkers; won’t even go there today!
Crazy, I know.
This type of training has tons of variety that can be used. Intensity can be anywhere from 0-10 on the Rate of Perceived Exertion scale (RPE for short), depending on how you are designing your workout. Walking is Aerobic, obviously, but so are those repeated bouts of high-intensity work like sprints or bootcamps. What matters, again, is how much energy is needed quickly, and how long you need that energy to last at that intensity. When designing your Aerobic workouts, take that into account!
*Something I notice in exercise is that people, for the most part, train the Capacity side way more than they should, and do so in asinine fashion. Take running as an example: if you could only run at, say, 6.0 on a treadmill for 3 miles, then training “capacity” would have you train at that speed for longer and longer bouts, which is most do when they jog. They teach their bodies to run at that speed for 4, 5, 6 miles, etc. But if you wanted to ever run FASTER, then you need to also throw some RATE of Energy Production workouts in there. Yes, that means running faster, and at the beginning of a “Rate” program, definitely shorter bouts, since it’s your baseline. But In time, your 3 mile jog at 6.0 can become a 3 mile jog at 8.0, but only if you throw those higher speeds in eventually!
The other way people botch this is they don’t recover enough to repeat their next set at the SAME speed. These are your over-used Suicide Sprints, Metcon’s, etc. Yes, they do have a place in a training program, but do you think running SLOWER each successive set will make you run FASTER and LONGER at that speed?
Exactly. Anyway….enough with my rant.
Engine 2: Anaerobic Lactate
This “no-Oxygen-needed” engine goes by many names, such as the Lactic Acid system, or Glycolysis, to name a few, but don’t get too caught up in this; the research still has no idea what things like “lactic acid” are anyway. Some say it doesn’t exist, and the burn you feel during intense exercise is nothing more than hydrogen ions. Others, like Performance Architect Joel Jamieson of 8weeksout.com, say Lactate is an actual energy source that allows you to continue exercise, albeit in a much more uncomfortable and fatigued state; I’m more a buyer of this philosophy.
What’s important to understand is that it requires less chemical steps since no Oxygen is needed, but it runs out quickly! This type of training is usually like an “8-9” on the RPE scale—intense and much shorter bouts of exercise than pure Aerobic work, with varying rest periods depending on if the focus of the workout is to enhance RATE (long rest periods) or CAPACITY (torture workouts like some Crossfit workouts or Suicide Sprints).
*Most weight lifting falls into this. In terms of weight lifting, enhancing RATE would be your heavy lifts or your high powered Power lifts, using long rests, while trying to get more swole and jacked vi Bodybuilding would be those longer, burning, higher-rep lifts, which enhance Capacity since the sets are of longer Duration. (Btw, When doing “conditioning” circuits using sprints, for example, which most won’t consider “weight lifting”, the energy needs are similar. The only difference is the mechanical tension and localized muscular fatigue.)
Why does this energy run out so quickly?
Because creating ATP this way is highly disturbing to our cellular environment!. Don’t believe me? Try sprinting for 2 minutes at the same speed, and tell me how it went, or if you could maintain your speed; or try doing 10 sets of squats, and let me know how you feel the next day.
This window is trainable, but not as trainable as your Aerobic engine, namely because of this high inflammatory response to our bodies! I can’t tell you how many people over-train this system. It requires more and more stimulus (stress/load/intensity) to make further fitness improvements, and you can only push that so far before hitting a wall or injuring yourself. Besides that, it can be mentally crushing day in and day out, especially when performing something like conditioning (Cardio) in an Anaerobic fashion using exercises that CAN’T last more than 30-60 seconds because of their high intensity.
That’s no way to live everyday man! Go for a bike ride tomorrow please!
This system is also not required for life like the Aerobic energy system—as long as you don’t need a lot of energy fast, such as doing a sprint or picking up something heavy. Theoretically, though, you could get by just chilling 24/7 and eating healthy; the Okinawan’s have the highest life expectancy in the world, and many just chill all day (but eat healthy).
Engine 3: Anaerobic aLactic
This other “no-Oxygen-needed” system is powered by Creatine Phosphate. Yes, your body makes its own Creatine, that stuff you see in Vitamin Shoppe, just not that much. And it runs out in like 5-10 seconds. But this engine allows you to do something beastly, like this:
Creatine Phosphate at work…
This type of training is like a 9-10 on the intensity scale and requires more rest to repeat at the same intensity. These are your maximum power jumps, throws, lifts, 20 yard dash, and the like.
It’s also the least trainable window out of the 3 engines. So don’t spend months on end training this engine!
*As an aside, creatine monohydrate from the Vitamin Shoppe very much works if you understand it: its extra energy–that’s it. It won’t make you jacked automatically as many people think, it just gives you extra energy to get more reps. If getting that extra rep is that important to you, go out and buy some….my ass can’t afford those luxuries these days….
Putting it All Together
With that said, when you choose to exercise, know what energy system(s) you are working, and understand the inflammatory implications and adaptations of each. If all you do is randomized exercise and don’t focus some time on developing them specifically, you won’t get too far. And like I always say, who has that time to waste!?
Here is a quick example to explain all of this:
You are walking to the bus, which requires a small ATP burn rate, which is 100% fueled via that crazy diagram at the beginning of this blog on the Krebs cycle; but if the bus is 2 minutes early, and I have to start quasi-sprinting to catch the bus, the ATP is in higher demand, and your Aerobic engine is too slow to make you run at that necessary speed, so it relies on your other Anaerobic engines.
If I’m running at 85% of my max speed for like 30-60 seconds or so, I’d be burning my stored carbohydrates via Glycolysis (Anaerobic Lactic system–Engine #2) to fuel my catch-the-bus run. But if I run too fast, and my ability to use oxygen exceeds my ability to create ATP at the RATE (i.e. speed of my run) necessary for Engine #2, then I’ll have to slow down and use my Aerobic engine again, which as you know is always working! So I slow down and catch my breath, and increase my oxygen supply, which in my current state of fitness would allow me to continue running, just not at that 85% speed. (more Capacity-developing workouts could change this, but I digress…)
So in short, intensity dictates what engine I’m using. At this point in our hypothetical example, I was running too fast to supply my muscles with the necessary ATP energy to maintain that speed, so I had to lower my intensity (speed) until I could in fact supply my muscles with energy. Again, training smart can change all of that and help me run faster and longer, but only if I train SMART.
Let’s keep the example going…
I then realize the parked bus didn’t see me and is about to leave without me, and I need to go into a balls-out 100% max sprint to catch it, which would be Engine #3 (Anaerobic aLactic Phosphate system); the rate of energy needed is the highest, and I’m going to use it now, because it will last about 5-10 seconds, and that’s all I need to catch this damn bus!! That’s why God created that last system…for emergencies!
*Btw, this example happens to me and dozens of others every single week on my bus to NYC. I wrote this piece with you guys in mind!
So I finally catch my bus. When I’m finally on the bus, looking like a sweaty maniac, it’s my Aerobic engine that will help me relax and get back to normal, because sitting on a seat is as low-energy needing as it gets. The better conditioned Aerobically I am, the faster this happens. Think about it: if you are completely out of shape, you will huff and puff longer—the better in shape you are Aerobically, the faster you recover and replenish your energy.
BTW, measuring how fast you can relax after huffing and puffing from exercise is a great way to measure Aerobic fitness—I go into that in my Cardio article.
The cool thing is that I can train all 3 engines to work better. If I get both stronger, allowing my muscles/joints/tissues to become resilent, and use principled programming in my conditioning/Aerobic workouts, I can make what was once Anaerobic (high energy need) now Aerobic (lower energy need). That’s the goal of most sports or long-term fitness training—to make someone’s Anaerobic capacity their new Aerobic capacity; think about it–if I can make that quasi-sprint speed last longer via my Aerobic engine using constant Oxygen from my breathing, I can last at that speed longer, which means my speed that was needed and produced by Engine 3 is now produced by Engine 1! Same thing with lifting weights–if I can make my 1 rep max my new 10 rep max, I won’t need to rely on those short Anaerobic engines to lift that same weight! THAT is what most training should accomplish.
Any workout will focus on improving RATE or CAPACITY. How fast do you need Energy, which is trained via the highest intensities, with long rests, or how long do you need that energy for, which is trained using things like shorter work/rest ratios, high volume sets, and the like. They are both important, and should compliment each other. This is precisely why most people fail at exercise in the long term sense—they do randomized workouts that fail to develop either side of the equation–it’s too random and not focused! Yes, it’s better than nothing, but if you work out regularly, then you need more targeted stress, so use some principles and get your sh$t together!
Glad you now understand this! Those that develop both are the people that can do badass things, and do them for a long time. Great runners run FAST and for a long DURATION; they got “fast” from doing RATE of Energy workouts for a period of time (strength and power training, sprints, etc.) , and then turned that new speed into CAPACITY by using workouts that repeated that new speed in a variety of different Durations; like I said, they should complement each other.
In terms of programming your weekly workouts, inflammation management is the key. Doing sprints is cool and fun, but the catch, as you now know, is that Engines 2 and 3 are highly inflammatory, and are not as trainable long term. This is huge if you plan on working out more than a couple days a week and for months on end. Consider trying to do your heaviest weight lifts or your high-intensity circuits every week for 12 months; you will hit a wall or likely get injured; that all just requires MORE energy to make MORE gains, and we only have so much. This is where variety comes in. I always espouse something called a “High/Low” model; after a hard, intense workout, try something less inflammatory the following day. This is where the “art” of training comes in- If I start getting achey, stop sleeping well, etc., then I know my workout dosage was too high. If my fitness improves (strength, capacity, etc.), AND I continue to feel good, then I’m on the right track, and can potentially up the dosage.
My 45-year-old beginner client wanted to improve his general fitness. So I used a Seasonal Training approach using these principles and did this:
Block 1: Basic Strength Training w/ Aerobic Focus
Because he was a beginner, I can throw a lot of randomness and variety at him, and he will improve. His body is sensitive to exercise, and doesn’t need excessive intensity (inflammation) to make gains. But as he advances, I’ll have to get more specific, as specificity requires targeted stress and more inflammation, and that is Energy expense as you know now!
With that said, we did 2 days a week of some basic high-rep lifting so he could learn the movements we will use later in his program, and programmed low-intensity Aerobic work (think 50-60% of max intensity) for 20+ Minutes, which progressed each week for 3-4 weeks. Because this Aerobic work was low intensity (i.e. low inflammation), we could do it as much as he wanted (increased frequency), so he did it 2 days, as well as on the days he lifted (RPE 8), since the lifting didn’t take as long during this Block.
Block 2: Strength and Hypertrophy Block
This is where we hit the iron more intensely, and maintained his Aerobic system’s fitness that we just achieved by “touching base” with light Aerobic work and/or shorter bouts of higher intensity aerobic work after the main lifting portion. The focus here was maximizing tension on his muscles and getting stronger/bigger/more resilient tissue, so Aerobic work took a short-term back seat (less time dedicated it, but not ignoring it completely). So about 80% Anaerobic-style weight lifting in the 5-12 rep range over multiple sets, and some “touching-base cardio” each week.
We did this for about 6 weeks.
Block 3: Conditioning
This is where we used his Aerobic baseline from Block 1, and included moves he learned and became stronger with in Block 2, into the same workouts. He wasn’t training for a particular sport, per say, so we made his “sport” his workouts! Let’s now see everything he worked for and put it into high density workouts where he does lots of intense work and watch how long he can keep it up without stopping, meaning let’s see how Aerobic this workout can be. If he is de-conditioned, he will need lots of rest, as it’s still too Anaerobic for him at those intensities.
The more moves you learn and master in strength training, the more you can use them Aerobically later on, like we did here. Training allows what was once hard (energy consuming) now easy (less energy consuming). We also created more high-intensity bouts of exercise using all 3 Energy Systems, which is basically “getting in shape”; we did this about 4 weeks. Variety and Randomness are more frequent in this block. Think of this as circuit training, combining various intensities using movements you are capable of. Something like Orange Theory or Crossfit would be good examples here. If you are smart, you will alternate your low intensity days with your high intensity days, and have some rest days in there, to keep your inflammation in check. Work with your schedule and pay attention to fitness markers and how you feel.
Finally we hit Reset, and started over. But now he has more strength and a better Aerobic engine from all of those weeks of training, so his baseline was higher. He is now more FIT! See how his strength complemented his Aerobic work?
On the other hand, he now will need even more Stress to make gains, and that’s why on his next Seasonal Block schedule, he will see higher intensities in his Aerobic work, and more weight in his Anaerobic resistance training block! The cool thing is he won’t even notice, because what is now low intensity USED TO BE his high intensity.
See how you can focus your programming on certain things at certain times? See how periodized block training piggybacks on itself when you hit “reset” and start over? See how it’s more efficient to actually have some rhyme and reason in your exercise, rather than “just doing something”?
All 3 Energy Systems have trainable (adaptable) windows, but as you now know, the Aerobic engine has the most adaptable window, and should take up a hefty part of your training if your goal is general fitness and health.
To begin training virtually with Brian, get started at https://www.trainerize.me/profile/brianmahoney/Brian.Mahoney and schedule your complimentary consultation which can be done either via call or email.

Córais Fuinnimh 101: simpliú duit b/c is fear/baile gnóthach tú!
Éilíonn sé neart fuinnimh obair choirp a dhéanamh, go háirithe cleachtadh! Níl aon rud nua ann. Ach is é an cumas chun an fuinneamh seo a tháirgeadh agus a úsáid trí do chórais chardó-shlaodach agus (neuro) matáin na fuinneoga oiliúnacha san fheidhmiú, agus is é seo an rud atá á dhéanamh agat cibé an bhfuil a fhios agat é nó nach bhfuil nuair a théann tú amach le haghaidh jogging nó meáchan a ardú. Tá tú ag oiliúint do chórais chun fuinneamh a tháirgeadh go tapa (ráta táirgeachta fuinnimh) le haghaidh obair mhíchláir, nó ar feadh tréimhse níos faide (cumas). Mar sin, oibrímid chun fuinneamh a tháirgeadh, a bhfuil a riachtanais luas-fuinnimh ag brath ar an ngníomhaíocht atá ar láimh; tá ráta níos mó nó níos lú a dhéanamh le cé chomh tapa is gá dúinn é, cosúil le bheith ag sprint do bhus, agus tá acmhainn ag brath níos mó ar má tá an ghníomhaíocht a athdhéanamh arís agus arís eile, cosúil le cluiche cispheile, nó díreach ag dul ar jog fada.
Gach ár n-Inneall Córais Fuinnimh ag obair...
Is é an t-airgeadra fuinnimh ár gcorp rud éigin ar a dtugtar ATP. Ní bheidh mé ag dul go domhain isteach ann, ach tabharfaidh mé bunús duit agus míneoidh mé cén fáth go gcaithfidh tú é seo a fhios, fiú mura n-oibríonn tú ach ó am go ham.
Stórálann do shnámha agus cruthaíonn siad ATP (an fuinneamh!). Tá thart ar 10 soicind ag gach duine againn laistigh dár matáin sula dtéann sé amach. Ba é sin bronntanas Dé dúinn, agus táim buíoch.
Tar éis don fhuinneamh seo a bheith caite, tagann coincheap na "Sórais Fuinnimh" i bhfeidhm. Is é seo an chaoi a leanann do chorp ag cruthú an airgeadra fuinnimh sin agus ag coinneáil cibé rud fisiciúil atá á dhéanamh agat ag an nóiméad sin, bíodh sé ag clóscríobh ar ríomhaire, nó ag obair amach i ndáiríre. Tá 3 phríomh-inneall againn chun fuinneamh a tháirgeadh agus a úsáid, agus tá súil agam tar éis duit é seo a léamh, go bhfuil tuiscint agat ar an inneall (í) a bhfuil tú ag oiliúint nuair a bhíonn tú ag feidhmiú.
Inneall 1: Inneall Aeróbach
Cuireann an t-inneall seo cumhacht ar do chuid matáin ar feadh uaireanta an chloig, nó ar aon rud níos faide ná 60 soicind. Ní mór dó soláthar seasmhach ocsaigin a bheith aige. Sin é an fáth gur féidir le obair aeróbach traidisiúnta íseal-dhlúth a bheith lag nó brónach uaireanta toisc gurb é an t-oideas ocsaigine a ghlacann tú trína n-atmaireacht an príomh-imreoir anseo! Cad nach bhfuil a thuiscint go maith go bhfuil fiú ard-dhlúth idirthréimhse nó deadlifts trom, nuair a bhíonn tú as an anailís, aeróbach nuair a dhéanamh ar an comharthaí athdhéanta, toisc go bhfuil sé do chóras aeróbach a úsáidtear chun athsholáthar an ATP (fuinneamh) do do chéad sraith eile de sprint nó deadlifts i idir na sraitheanna. Mar sin, tá, a thagann do inneall aeróbach isteach i gcluiche fiú le linn workouts neamh-aeróbach-bhunaithe meáchan-a thógáil! Mar sin stop ag rá nach bhfuil tú ag déanamh cardio fear! Tá, agus ní mór duit glacadh leis! Is féidir liom dul ar feadh an lae agus scríobh faoi cén fáth go bhfuil gá le cardio ag luchtú meáchain chun MEÁIR meáchain a thógáil, ach déanaim digress....In ionad sin, léigh seo.
Mar sin, tá an córas seo ag rith i gcónaí. Bheadh tú marbh mura mbeadh, agus go ceimiceach, tá sé EPIC i dtéarmaí cé mhéad céim atá i gceist. Féach ar an bpictiúr seo: is é seo an Timthriall Krebs a d'fhoghlaim tú i rang Bitheolaíochta, ceann de na 2 mhodh inneall aeróbach chun ATP a chruthú; is é an ceann eile an t-Eileacróin Chain Iompar, agus tá sé níos mó bonkers; ní bheidh fiú dul ann inniu!
Mad, tá a fhios agam.
Tá tonna éagsúlacht ann a d'fhéadfaí a úsáid sa chineál seo oiliúna. Is féidir an déine a bheith in áit ar bith ó 0-10 ar scála Ráta an Fhostaíochta Breitheanaigh (RPE go gairid), ag brath ar an gcaoi a bhfuil tú ag ceapadh do chuid aclaíochta. Is aeróbach é siúl, ar ndóigh, ach is amhlaidh atá na hionsaithe athfhillteacha sin de obair ard-déine cosúil le sprint nó campaí trealaimh. Is é an rud atá tábhachtach, arís, cé mhéad fuinnimh a theastaíonn go tapa, agus cé chomh fada is gá duit an fuinneamh sin a mhaireann ag an dlúthleibhéal sin. Nuair a bheidh tú ag pleanáil do chuid aclaíochta aeróbach, tabhair aird ar sin!
* Rud a thugann mé faoi deara i bhfeidhmiú ná go ndéanann daoine, den chuid is mó, an taobh Cumas a oiliúint i bhfad níos mó ná mar ba chóir dóibh, agus go ndéanann siad é ar bhealach asinne. Tóg ag rith mar shampla: má d'fhéadfadh tú ach ag rith ag, a rá, 6.0 ar treadmill ar feadh 3 mhíle, ansin oiliúint "cumas" bheadh tú ag oiliúint ag an luas sin le haghaidh níos faide agus níos faide boits, a is mó a dhéanamh nuair a jogging. Múineann siad a gcorp chun rith ag an luas sin ar feadh 4, 5, 6 míle, etc. Ach más mian leat riamh a reáchtáil níos tapúla, ansin ní mór duit a chaitheamh freisin roinnt ráta de tháirgeadh fuinnimh workouts ann. Sea, ciallaíonn sé sin ag rith níos tapúla, agus ag tús clár Ráta, cinnte níos giorra bouts, ós rud é go bhfuil sé do bhunlíne. Ach le himeacht ama, d'fhéadfadh do rith 3 mhíle ag 6.0 a bheith ina rith 3 mhíle ag 8.0, ach amháin má chuireann tú na luasanna níos airde sin isteach sa deireadh!
An bealach eile daoine botch seo nach bhfuil siad a fháil go leor chun a n-athdhéanamh a leanas sraith ag an luas céanna. Seo do sprints Suicide ró-úsáidte, Metcons, etc. Sea, tá áit acu i gclár oiliúna, ach an gceapann tú go gcuirfidh rith níos moille gach sraith ina dhiaidh sin tú ag rith níos tapúla agus níos faide ag an luas sin?
Go díreach. Ar aon nós....go leor le mo rant.
Inneall 2: Lactate Anaeróbach
Tá go leor ainmneacha ag an inneall "gan ocsaigin-riachtanach" seo, mar shampla an córas aigéad Lactí, nó Glycolysis, chun cúpla ceann a ainmniú, ach ná bí ró-ghnóthach leis seo; níl aon smaoineamh ag an taighde fós ar na rudaí cosúil le "aigéad lachtí". Deir cuid acu nach bhfuil sé ann, agus ní hé an dóiteán a bhraitheann tú le linn aclaíochta dian ach iain hidrigine. Deir daoine eile, cosúil leis an Ailtire Feidhmíochta Joel Jamieson de 8weeksout.com, gur foinse fuinnimh iarbhír é Lactate a ligeann duit leanúint le cleachtadh, cé go bhfuil tú i riocht i bhfad níos míchompordaí agus tuirseach; is ceannaitheoir níos mó mé den fhealsúnacht seo.
Is é an rud atá tábhachtach a thuiscint ná go dteastaíonn níos lú céimeanna ceimiceacha uaidh ós rud é nach bhfuil ocsaigin ag teastáil, ach tá sé ag dul amach go tapa! Is gnách go bhfuil an cineál oiliúna seo cosúil le 8-9 ar scála RPE-ionsaithe aclaíochta dian agus i bhfad níos giorra ná obair Aerobic íon, le tréimhsí scíthe éagsúla ag brath ar an bhfócas atá ar an obair chun RATE (tréimhsí scíthe fada) nó CAPACITY a fheabhsú (oiliúintí tortúrtha cosúil le roinnt workouts Crossfit nó Sprint Suicide).
*Titeann an chuid is mó de na meáchain a thógáil isteach sa réimse seo. Maidir le meáchan a ardú, ba cheart go mbeadh an RÉIT ag feabhsú do chuid ardaitheoirí nó do chuid ardaitheoirí cumhachta ardchumhachta, ag baint úsáide as sosanna fada, agus ag iarraidh níos mó a fháil agus a bheith ag cur suas vi Bodybuilding ba cheart go mbeadh na lifts níos faide, ag dóiteáil, níos airde-rep, a chuireann ar chumas toisc go bhfuil na sraitheanna níos faide. (D'ainneoin sin, nuair a dhéantar ciorcaid "conairithe" ag baint úsáide as sprint, mar shampla, nach mbreathnóidh an chuid is mó ar "aird a ardú", tá na riachtanais fuinnimh cosúil. Is é an t-aon difríocht ná an teannas meicniúil agus tuirse locáilte matáin.)
Cén fáth go dtéann an fuinneamh seo amach chomh tapa?
Toisc go bhfuil ATP a chruthú ar an mbealach seo an-truaillithe do ár timpeallacht cheallach! Nach gcreideann tú dom? Déan iarracht sprintáil ar feadh 2 nóiméad ag an luas céanna, agus inis dom conas a chuaigh sé, nó má d'fhéadfá do luas a choinneáil; nó déan iarracht 10 sraith de squats a dhéanamh, agus inis dom conas a bhraitheann tú an lá dar gcionn.
Tá an fhuinneog traenálach, ach ní mar traenálach mar do inneall aeróbach, go sonrach mar gheall ar an fhreagra ard athlastach seo ar ár gcorp! Ní féidir liom a rá leat cé mhéad daoine ró-oiliúint an córas. Éilíonn sé níos mó agus níos mó spreagadh (stress / load / déine) chun feabhsuithe breise a dhéanamh ar folláine, agus ní féidir leat é a bhrú go dtí seo sula ndéanann tú bualadh le balla nó tú féin a ghortú. Thairis sin, is féidir go mbeadh sé crónach go meabhrach ó lá go lá, go háirithe nuair a dhéantar rud éigin cosúil le comhdhéanamh (Cárdio) ar bhealach anaeróbach ag baint úsáide as cleachtaí nach FÉIDH níos mó ná 30-60 soicind mar gheall ar a dhlúthúlacht ard.
Ní bealach é sin chun maireachtáil gach lá! Téigh ar turas rothar amárach le do thoil!
Ní gá an córas seo freisin chun maireachtáil cosúil leis an gcóras fuinnimh aeróbach, chomh fada agus nach gá duit go leor fuinnimh go tapa, mar shampla sprint a dhéanamh nó rud éigin trom a thógáil. Go teoiriciúil, áfach, d'fhéadfá a bheith ag cócaireacht 24/7 agus ag ithe go sláintiúil; tá an t-ionchas saoil is airde ar domhan ag na Okinawans, agus go leor acu ag cócaireacht an lá ar fad (ach ag ithe go sláintiúil).
Inneall 3: Anaeróbach aLactáideach
Tá an córas eile "gan ocsaigin-riachtanach" seo á chumhachtú ag Creatine Phosphate. Sea, déanann do chorp a Creatine féin, an t-ábhar sin a fheiceann tú i Vitamin Shoppe, ach ní go leor. Agus ritheann sé amach i mar 5-10 soicind. Ach ceadaíonn an t-inneall seo duit rud éigin beastly a dhéanamh, mar seo:
Creatine Phosphate ag obair...
Tá an cineál oiliúna seo cosúil le 9-10 ar scála déine agus teastaíonn níos mó scíthe chun an déine céanna a athdhéanamh. Seo iad do léim cumhacht uasta, cuireann, lifts, 20 slat dash, agus mar sin de.
Is é an t-uinneog is lú a thraenáil as na 3 innill é freisin. Mar sin ná caith míonna ag oiliúint an innill seo!
*Mar threo, oibríonn creatine monohydrate ó Vitamin Shoppe go mór má thuigeann tú é: is é a fhuinneamh breise é. Ní dhéanfaidh sé tú a jacked go huathoibríoch mar a cheapann go leor daoine, ach tugann sé duit fuinneamh breise a fháil níos mó reps. Má tá an t-ainm breise sin chomh tábhachtach sin duit, téigh amach agus ceannach cuid....ní féidir le mo chúl na só seo a íoc na laethanta seo....
Ag cur na hIonstraimí ar Fhéile
Agus sin ráite, nuair a roghnaíonn tú a fheidhmiú, a fhios cad córas fuinnimh (s) tá tú ag obair, agus a thuiscint na himpleachtaí athlastach agus oiriúnaithe de gach ceann. Má dhéanann tú ach aclaíocht randamach agus mura gcuireann tú roinnt ama ar bun iad go sonrach, ní bheidh tú ag dul i bhfad. Agus mar a deirim i gcónaí, a bhfuil an t-am sin a chailliúint! An bhfuil tú?
Seo sampla tapa chun é seo a mhíniú:
Tá tú ag siúl go dtí an bus, a éilíonn ráta beag dóite ATP, atá 100% breoslaithe trí an diagrama crazy ag tús an bhlag seo ar an timthriall Krebs; ach má tá an bus 2 nóiméad roimh ré, agus tá mé chun tús a chur le quasi-sprinting a ghabháil leis an mbus, an ATP i éileamh níos airde, agus do innill aeróbach ró-mhall chun tú a reáchtáil ar an luas is gá, mar sin tá sé ag brath ar do innill anaeróbach eile.
Má tá mé ag rith ag 85% de mo luas uasta ar feadh 30-60 soicind nó mar sin, bheadh mé ag dóiteáil mo carbaihiodráití stóráilte trí Glycolysis (Anaerobic Lactic córas  Inneall # 2) chun breosla mo rith a ghabháil leis an mbus. Ach má rith mé ró-tapa, agus mo chumas chun ocsaigin a úsáid níos mó ná mo chumas chun ATP a chruthú ag an RATE (i.e. luas mo rith) is gá do Inneall # 2, ansin beidh mé a bheith go mall agus úsáid mo inneall aeróbach arís, a bhfuil mar a fhios agat ag obair i gcónaí! Mar sin, déanaim mo luas a laghdú agus gabháil liom mo anailís, agus méadaím mo sholáthar ocsaigine, rud a ligfeadh dom leanúint ar aghaidh ag rith, ach ní ag an 85% de luas. (D'fhéadfadh níos mó cleachtaí forbartha cumas é seo a athrú, ach táim ag díriú...)
Mar sin, go hachomair, déanann dian-mheas a rá cén inneall a úsáidim. Ag an bpointe seo inár sampla hipitéiseach, bhí mé ag rith ró-tapa chun fuinneamh ATP riachtanach a sholáthar do mo chuid matáin chun an luas sin a chothabháil, mar sin bhí orm mo dian (luath) a ísliú go dtí go bhféadfainn fuinneamh a sholáthar do mo matáin i ndáiríre. Arís, is féidir le cleas a oiliúint an rud sin go léir a athrú agus cuidiú liom rith níos tapúla agus níos faide, ach amháin má dhéanann mé cleas.
Leanaimis an sampla a choinneáil ar siúl...
Ansin tuigeann mé nach bhfaca an bus páirceáilte mé agus go bhfuil sé ar tí imeacht gan mé, agus ní mór dom dul isteach i bpáirtithe 100% max sprint chun é a ghabháil, a bheadh i n-Inneall # 3 (córas fosfáite anaeróbach aLactic); is é an ráta fuinnimh is gá an ceann is airde, agus táim chun é a úsáid anois, toisc go mairfidh sé thart ar 5-10 soicind, agus sin go léir is gá dom an bus damned seo a ghabháil!! Sin an fáth a chruthaigh Dia an córas deireanach sin... le haghaidh éigeandála!
*Btw, tarlaíonn an sampla seo domsa agus do dhúisíní eile gach seachtain ar mo bhus go NYC. Scríobh mé an píosa seo le tú guys i gcuimhne!
Mar sin, fuair mé mo bhus ar deireadh. Nuair a bheidh mé ar an mbus ar deireadh, ag breathnú cosúil le maniac sweaty, tá sé mo inneall aeróbach a chabhróidh liom scíth a ligean agus a fháil ar ais go gnáth, toisc go suí ar shuí is é an t-eagrú fuinnimh íseal mar a fhaigheann sé. An níos fearr a choiriúnaithe aeróbach mé, an níos tapúla a tharlaíonn sé seo. Smaoinigh air: má tá tú go hiomlán as cruth, beidh tú ag snámh agus ag snámh níos faide - is fearr an cruth atá agat go aeróbach, is luaithe a aisghabhfaidh tú agus a athshlánóidh tú do chuid fuinnimh.
BTW, tomhas cé chomh tapa is féidir leat a scíth a ligean tar éis a huffing agus puffing ó fheidhmiú is bealach iontach a thomhas aeróbach folláine Téim isteach go i mo alt Cardio.
Is é an rud fionnuar go bhfuil mé in ann a oiliúint gach 3 innill a oibriú níos fearr. Má fhaighim an dá níos láidre, ag ligean mo matáin / joints / fíocháin a bheith resilent, agus úsáid a bhaint as clárú prionsabail i mo aclaíocht / workouts aeróbach, is féidir liom a dhéanamh ar an méid a bhí uair amháin anaeróbach (riachtanas fuinnimh ard) anois aeróbach (riachtanas fuinnimh níos ísle). Is é sin an sprioc a bhaineann leis an chuid is mó spóirt nó oiliúint folláine fadtéarmach a dhéanamh ar chumas anaeróbach duine a cumas aeróbach nua; smaoineamh air  má is féidir liom a dhéanamh go bhfuil luas quasi-sprint maireann níos faide trí mo inneall aeróbach ag baint úsáide as ocsaigin leanúnach ó mo anailís, is féidir liom maireachtáil ag an luas níos faide, rud a chiallaíonn mo luas a bhí ag teastáil agus a tháirgtear ag Inneall 3 Tá sé anois a tháirgtear ag Inneall 1! An rud céanna le meáchain a ardú - má is féidir liom mo 1 rep max a dhéanamh mo 10 rep max nua, ní bheidh mé ag gá a bheith ag brath ar na gluaisteáin anaeróbach gearr chun an t-ualach céanna a ardú! IS É sin ba cheart go gcríochnódh formhór na hoiliúna.
Beidh aon workout dírithe ar an ráta nó cumas a fheabhsú. Cé chomh tapa is gá duit Fuinneamh, a bhfuil oiliúint trí na déine is airde, le sosanna fada, nó cé chomh fada is gá duit go bhfuil an fuinneamh, a bhfuil oiliúint ag baint úsáide as rudaí cosúil le rátaí oibre / sos níos giorra, tacar ard-luach, agus mar sin de. Tá an dá cheann tábhachtach, agus ba cheart go gcuirfeadh siad le chéile. Is é seo go díreach an fáth go dtéann an chuid is mó daoine as a gcuid aclaíochta sa chiall fadtéarmach - déanann siad workouts randamacha nach bhforbróidh aon taobh den chothromóid - tá sé ró-chontae agus gan díriú! Sea, tá sé níos fearr ná aon rud, ach má oibríonn tú amach go rialta, ansin is gá duit níos mó strus spriocdhírithe, mar sin úsáid roinnt prionsabail agus a fháil do sh $ t le chéile!
Tá áthas orm go dtuigeann tú é seo anois! Is iad na daoine a d'fhorbair an dá rud na daoine a d'fhéadfadh rudaí badass a dhéanamh, agus iad a dhéanamh ar feadh i bhfad. Ritheann rithéirí móra go tapa agus ar feadh tréimhse fada; fuair siad "tapa" as obair RATH na n-fhorbartha fuinnimh a dhéanamh ar feadh tréimhse ama (oiliúint neart agus cumhachta, sprint, srl.) , agus ansin a chasadh go luas nua i CAPACITY trí úsáid a bhaint as workouts go bhfuil arís agus arís eile go luas nua i réimse de Dúráidí éagsúla; mar a dúirt mé, ba chóir dóibh a chomhlánú a chéile.
Maidir le clárú do chuid workouts seachtainiúla, tá bainistiú athlasadh an eochair. Tá sprinting cool agus spraoi, ach an ghabháil, mar a fhios agat anois, go bhfuil Inneall 2 agus 3 go bhfuil siad ard-inflammatory, agus nach bhfuil mar a oiliúna fhadtéarma. Tá sé seo ollmhór má tá sé ar intinn agat oibriú amach níos mó ná cúpla lá sa tseachtain agus ar feadh míonna ar deireadh. Smaoinigh ar iarracht a dhéanamh do chuid is mó meáchain a ardú nó do chiorcaid ard-dhlúth gach seachtain ar feadh 12 mhí; beidh tú ag bualadh le balla nó is dócha go ndéanfaidh tú díobháil; ní gá ach níos mó fuinnimh chun níos mó gnóthachain a dhéanamh, agus níl ach go leor againn. Seo an áit a dtagann éagsúlacht isteach. Is é mo mhodh i gcónaí rud éigin ar a dtugtar "High/Low" a chur i bhfeidhm; tar éis aclaíochta crua, dian, déan iarracht rud éigin nach bhfuil chomh athlastach an lá dar gcionn. Is é seo an áit a dtagann an "ealaín" oiliúna isteach - Má thosaím ag fáil achy, stop codlata go maith, etc., ansin tá a fhios agam go raibh mo dáileog aclaíochta ró-ard. Má fheabhsaíonn mo folláine (neart, cumas, srl.) ), AGUS leanfaidh mé ag mothú go maith, ansin tá mé ar an mbóthar ceart, agus is féidir liom an dáileog a mhéadú.
Bhí mo chliant tosaithe 45 bliain d'aois ag iarraidh a folláine ghinearálta a fheabhsú. Mar sin, d'úsáid mé cur chuige Oiliúna Séasúrach ag baint úsáide as na prionsabail seo agus rinne mé seo:
Bloc 1: Bun-Oiliúint Neart le Díriú Aeróbach
Toisc gur tosaitheoir é, is féidir liom go leor randamachta agus éagsúlacht a chaitheamh air, agus feabhsóidh sé. Tá a chorp íogair i leith aclaíochta, agus ní gá dó dian-ghéar (inflammation) a dhéanamh chun gnóthachain a bhaint amach. Ach mar a théann sé chun cinn, beidh mé a fháil níos sonracha, mar a sonrach a éilíonn strus spriocdhírithe agus níos mó athlasadh, agus go bhfuil an costas Fuinnimh mar a fhios agat anois!
Agus sin ráite, rinneamar 2 lá sa tseachtain de chuid ard-rep a ardú ionas go bhféadfaí na gluaiseachtaí a fhoghlaim a úsáidfimid ina dhiaidh sin ina chlár, agus obair aeróbach íseal-déine (smaoinigh 50-60% den déine uasta) cláraithe ar feadh 20+ nóiméad, a chuaigh chun cinn gach seachtain ar feadh 3-4 seachtaine. Toisc go raibh an obair aeróbach seo ar dian-leibhéal íseal (i.e. Ní raibh sé chomh maith le bheith ag obair ar an gcineál seo de chóireáil, ach bhí sé ag obair ar an gcineál seo de chóireáil, agus bhí sé ag obair ar an gcineál seo de chóireáil.
Bloc 2: Bloc Neart agus Hipirtrófa
Seo an áit a bhuail muid an iarainn níos déine, agus a choimeád ar bun a chóras aeróbach  folláine a bhfuil muid díreach a bhaint amach ag  teagmháil bonn  le solas aeróbach obair agus / nó níos giorra raonta de níos airde obair aeróbach déine tar éis an chuid is mó ardaithe. Bhí an fócas anseo ar an teannas a uasmhéadú ar a chuid matáin agus fíochán níos láidre / níos mó / níos athléimní a fháil, mar sin ghlac obair aeróbach suíochán cúl gearrthéarmach (níos lú ama a thiomnaithe dó, ach gan é a neamhaird go hiomlán). Mar sin, thart ar 80% de stiil anaeróbach meáchain a ardú sa raon 5-12 rep thar sraith iomadúla, agus roinnt "cardio-bhunach teagmháil" gach seachtain.
Rinneamar seo ar feadh thart ar 6 sheachtain.
Bloc 3: Coigeartú
Seo an áit a d'úsáid muid a bhunlíne aeróbach ó Bloc 1, agus gluaiseachtaí a d'fhoghlaim sé agus a tháinig níos láidre leis i Bloc 2, isteach sna hoiliúintí céanna. Ní raibh sé ag oiliúint le haghaidh spórt ar leith, mar sin rinneamar a chuid "spóirt" a chuid workouts! A ligean ar a fheiceáil anois gach rud a d'oibrigh sé le haghaidh agus é a chur i workouts dlús ard áit a dhéanann sé a lán de na hoibre dian agus féachaint cé chomh fada is féidir leis a choinneáil suas gan stad, a chiallaíonn a ligean ar a fheiceáil conas aeróbach is féidir leis an workout a bheith. Má tá sé de-chomhshásta, beidh sé ag teastáil go leor de chuid eile, mar go bhfuil sé fós ró-anaerobic dó ag na déine.
An níos mó gluaiseachtaí a fhoghlaim tú agus máistreacht i oiliúint neart, an níos mó is féidir leat iad a úsáid aeróbach níos déanaí, mar a rinneamar anseo. Ligeann oiliúint do rud a bhí deacair (ag caitheamh fuinnimh) a bheith éasca anois (ag caitheamh níos lú fuinnimh). Rinneamar níos mó tréimhsí aclaíochta ard-déine ag baint úsáide as na trí Chóras Fuinnimh, rud a chiallaíonn go bhfuil sé ag "a fháil i gcruth"; rinneamar é seo ar feadh 4 sheachtain. Tá éagsúlacht agus randamacht níos minice sa bhloc seo. Smaoinigh air seo mar oiliúint chiorcaid, ag meascadh dianchaighdeán éagsúla ag baint úsáide as gluaiseachtaí is féidir leat. Bheadh samplaí maith anseo de chineál cosúil le Orange Theory nó Crossfit. Má tá tú cliste, déanfaidh tú do laethanta íseal-dhlúth a mhalartú le do laethanta ard-dhlúth, agus beidh roinnt laethanta scíthe agat ann, chun do athlasadh a choinneáil faoi smacht. Oibrigh le do sceideal agus tabhair aird ar mharcaithe folláine agus ar do mhothúcháin.
Faoi dheireadh bhuail muid ar Athshuiteáil, agus thosaigh muid ar ais. Ach anois tá sé níos mó neart agus inneall aeróbach níos fearr ó na seachtainí go léir de oiliúint, mar sin a bhunlíne a bhí níos airde. Tá sé níos FIT anois! Féach conas a neart comhlánaithe a chuid oibre aeróbach?
Ar an láimh eile, beidh sé anois gá fiú níos mó Strain a dhéanamh gnóthachain, agus sin why on his next Seasonal Bloc sceideal, beidh sé a fheiceáil déine níos airde ina chuid oibre aeróbach, agus níos mó meáchain ina chuid bloc oiliúna friotaíocht anaeróbach! Is é an rud fionnuar go bhfuil sé ní bheidh fiú a thabhairt faoi deara, toisc go bhfuil an méid atá anois íseal-dhlúth a úsáidtear a bheith ina ard-dhlúth.
Féach conas is féidir leat díriú ar do chlár ar rudaí áirithe ag amanna áirithe? Féach conas a tréimhsí bloc oiliúint piggybacks ar féin nuair a bhuail tú "athshuiteáil" agus tosú ar ais? Féach conas is é níos éifeachtaí a bheith i ndáiríre roinnt rím agus cúis i do fheidhmiú, seachas "ach rud éigin a dhéanamh"?
Tá na 3 Chórais Fuinnimh in oiriúint (in oiriúint) do na fuinneoga, ach mar a fhios agat anois, is é an t-inneal aeróbach an fuinneog is in oiriúint, agus ba cheart go nglacfadh sé cuid mhór de do thrátháil má tá do sprioc folláine agus sláinte i gcoitinne.
Chun tús a chur le hoiliúint fíorúil le Brian, tosú ag https://www.trainerize.me/profile/brianmahoney/Brian.Mahoney agus sceideal do chomhairliúchán saor in aisce a d'fhéadfaí a dhéanamh trí ghlaoch nó ríomhphost.