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risarm · 4 years ago

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My Personal Story

There are many different moments in one's life that can be considered memorable. These moments we create are stored in our memories for us to tell to future generations to carry on different types of knowledge. Without having memorable moments in our lives, we would feel incomplete. The following story about myself is an important part of my life.

One day I woke up feeling a bit energetic and decided I'd start my day off well by making breakfast for myself and my mom. She usually does the majority of the work in our home, so I decided I should do something for her. After brushing my teeth and getting ready for school I headed out. The day is sunny and slightly humid; I would consider this one of the better days of the year. My school isn't far from my home; it's only around a 4-minute walk away. When I got to school and I was in my first-period class, on the school's announcements it said that there would be track and field tryouts. Me, being confident in my speed at short distances decided that it would be a good idea to join the track and field team. Little did I know, this team would be a great experience for myself to make new friends and be competitive in something.

The next day, the very first track and field practice went great. We got to school early in the morning and although I am not a morning person, we started with some stretches and a bit of jogging around our local park to warm up which woke me up. After we finished jogging we would then get into races with each other for fun which myself and the other members saw as a little competition so we'd try hard and see who was able to run the fastest out of all of us. I would have to say that I am the second fastest person on the team in sprints but there was always this one person who would beat me. This person's name is Pramoth. I was always trying hard to run faster than him but I just couldn't; he was more determined and working harder than I was and it showed. After we did all three of these, it'd usually be time to go into school within 10 or 15 minutes. We took this short break to relax our muscles and switch from sports mode to school mode.

While in school, I was not the person who would stand out to others and I would not try to have any attention to myself cause I would get nervous when several people are focused on me at once. I was the person who was hoping for the time to go by faster while it felt like it was going excruciatingly slow. During lunch, I sat with the same people and didn't talk much around the lunch table. I would then continue with my classes after lunch and then go home. This was usually how days went every day for as long as I can remember. After being in track and field for a few weeks, things started to change. I was finding that there were more people in the track and field team that were sitting near me in the lunchroom. After school instead of going home after the practices, I'd hang out with my friends instead. Everything was starting to feel more exciting. Around a month, there was a track and field event that my team started to prepare for. We started getting prepared and eventually, the day came.

It was a bright and warm day. You could smell the grass and different foods (mainly hotdogs). The scenery was really clean and everything was perfect for a day of competition. The event is a relay and I was the second runner. The responsibility of the second runner is to be fast (which is pretty obvious) and have good speed as well as endurance. I am fine with this role although I was a bit envious of Pramoth as he got to be the fourth runner. The fourth runner is the team's anchor. They are the fastest one on the team and you need to rely on them the most to win the relay. The race was going very well and everyone was doing great. All of our baton passes were superb and we were in first place for each stage of the relay. On the final sprint of the relay, it was a close race. Pramoth and the other team's runner was on each other's tails the entire time. This could've been anyone's race.

Fortunately, near the end towards the finish line, Pramoth found a sudden boost in speed and managed to take home the victory for us. Everyone was happy and cheering and all of us members met up afterwards and hyped each other up about our victory. This was the most fun I have had in a long time as before my life was bland. I was not looking forward to something and was instead just going to school because I had to, not because there was something there that excited me. Track and field ended but I had gained new friends and had some changes in my personality. I would like to say that I became more outgoing and talked with people more. Even though I am still nervous about several people looking at me, I am pretty sure most people are like that.

Although 8 years have passed since this happened, I remember it clear as day. It was one of the most fun moments I've had and it taught me a valuable lesson as well. The lesson that my story taught me is that you should make memories while you can or else it will turn into just a thought and your life will never change.

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signaturedish · 5 years ago

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Hello! I have probably slapped you in the face with my notifications of likes and stuff. I love your PA story, it is. The. Best. I freaking love it, my friend. May I ask about that would have happened had Harry been like; thrown in at ROTF instead of the FIRST movie? I have no idea if I'm making sense.

Thanks so much for asking and filling up my notifications!! I’m so glad you like my blog and am very flattered you love my fic so much haha!

You’re making total sense, I get it.

We diverged hard at the end of the first movie so the timeline PA is on will never get to RotF in a super concrete way. So dropping Harry in any particular moment of the sequel would make for a very different story.

A more aimless story honestly, the events of RotF were so cluttered that it was hard to find a good spot to start changing things.

There’s only a couple of places I could put him where he’d be with Megatron. The Decepticons are all busy with the Fallen and getting hunted down by NEST so if he pops up within the first 20 mins he needs to be near Sam’s college somewhere on the East Coast, I think? Or in Egypt at the very end if he’s not being adopted by Autobots.

So let’s say around the week(?) Sam spends spazzing out in his classes with the Alice Decepticon on his tail, he suddenly finds himself right outside campus with a tiny kid staring up at him dreamily. He remembers going to bed after that awful night at Leo’s party but not getting dressed and leaving.

“I’m here,” The kid says in a very clearly English accent, he’s barefoot and in raggedy pajamas. It’s the middle of the night.

Sam wants to ask if the kid’s lost, but he’s blinded by sigils and voices, and lights and stars as whatever is happening, happens again. Too much information, static nonsense ripping behind his eyes seeps down his spine and into his hands like cold cement.

The voices are louder, or are they screaming? Sam can’t tell, can only stand ramrod straight with his arms out and endure as he feels like someone’s squeezing the very last centimeter of toothpaste out of his chest, his arms, his hands. It hurts.

When true awareness finally comes to Sam, he’s on his knees in the wet grass outside his campus breathing a mile a minue. The girl from earlier that night- Alice- is hovering over him with wide, wide eyes. What was she doing out too? Her mouth was moving, shrill demands piercing the cold night air, but it was going right over Sam’s head.

He lets his gaze drop and can’t bite back a shriek of terror, falling on his ass and scooting away frantically from the sizzling black patch of baked blood and gelatinous sludge.

It was right where the kid had been.

“Holy fucking slag.” Alice says, the first thing to reach his ringing ears. He’s only heard Ironhide say something similar, but he can agree with the shock and horror in her voice.

“I j-just killed a kid.” Sam choked out, and then his perspective shifts higher as something thin and unyielding wraps around his waist and picks him up.

He cranes his neck to find hot-but-not-terribly-toned Alice hefting him up like a soiled puppy under one arm, she hunches over the steaming gore and picks up something just beyond it- something he hadn’t seen before.

“No,” Alice says in wonder, raising the bundle of silver spikes and angles up into the moonlight, “you just made a sparkling.”

Then Sam’s night got infinitely more confusing.

Alice wasn’t Alice anymore, instead a spindly Decepticon with round blue optics and articulated long helm protrusions was sprinting through streets, parks, neighborhoods, and alleys effortlessly carrying Sam and the silver thing all the while.

No matter how he screamed for help or struggled, no one was around and they quickly made it to the outskirts of the city where Grindor the Decepticon helicopter picked them up and sped off without a word, gears straining to go even faster.

Sam was discarded in a heap next to Starscream and Alice carried the bundle all the way to newly revived Megatron.

Alice has already told him exactly what she saw while spying on Sam and Megatron is skeptical. A human turning into a Cybertronian? Impossible. Why would the Allspark even bother? This must be some trick.

He holds Harry close, examining his fragile frame and visible spark socketed behind nearly transparent armor. He’s trying to find the lie when Harry wakes up, crying and shivering, overwhelmed. Protocols kick in immediately.

Megatron is growling low in reassurance, bringing the sparkling closer to himself for heat. Whatever terror the sparkling feels upon getting a good look at him is instantly dismissed under his stroking servos and steady gaze.

Harry is overwrought and desperately wants to run away. He’s stuck in a robot body that feels, sees, hears, smells too much. He doesn’t know where he is or how he got there, he doesn’t know why that voice chose to do what it did and join him. The only escape he can find is burrowing closer to the monster purring warmth and affection towering before him, hiding in his claws as they cup around him and shield him from whatever terrifying future awaited beyond their embrace.

He wants this creature to keep him safe and never put him down.

They bond in an indescribable, fluid instant, and Megatron realizes he needs to reorganize his plans immediately.

The Fallen can’t destroy the sun, Harry is much too small for space travel and this planet has the nearest resemblance to Cybertronian temperatures. They can’t afford the ambush he’s been awaiting eagerly either, Prime and his scrapheaps were no doubt mere minutes away now, they hadn’t been discreet in their plans to kidnap the human. His base was more a battleground than anything, there would be no proper cover for the sparkling.

“Doctor!” Megatron shouted, processors whirring. “Look over the human- is he-”The human was gone, Starscream and every other Decepticon had been captivated by the sparkling and allowed him to escape. It was too late to look now.

“Decepticons, retreat!” They didn’t have a base, icy panic trickled down his spine. They were set up off-planet with the Fallen and Starscream hadn’t bothered establishing headquarters on Earth, keeping the troops nomadic. Their only base was compromised and their escape had hinged on victory in battle, battle that was no longer acceptable.

There was nowhere to go. With the Fallen in command, Megatron wasn’t even aware of how close the next set of reinforcements were.

In any other situation, he’d have to take his chances, rely on his cunning and strength to escape without damage and discover a place to hide, he’d resign himself to sacrificing useful troops to delay NEST pursuit.

But with Prime...a more reckless option might have a much better payoff.

No more time to consider it, Prime and the Autobots burst through the walls and ceilings, primed for battle, bolts spraying and sending his Decepticons scrambling for cover.

His sparkling keened in fear above his spark, no doubt deafened by the terrible clatter of invasion. Megatron put his back to the action, pressing against a wall to peer over his shoulder.

A missile ripped a chunk of brick from the wall near his helm, spraying him in debris. Megatron didn’t flinch, finding Prime’s optics in the chaos.

He didn’t say anything, the rising cry of his newly sparked sparkling hit harder than any return fire he was capable of.

The attack ends as abruptly as it began as Optimus calls off his Autobots and stares transfixed at the little figure trembling in Megatron’s grasp. He graciously allows all present Autobots to have a mini breakdown as he soothes Harry into semi-sleep mode.

With Prowl finding Sam sprinting across the grounds relatively unharmed and Harry in the possession of the woefully underprepared Decepticons, a truce is cobbed together on shared desperation.

Alice’s account is retold, Ratchet is deployed as a technical POW to check over the brand new human-turned-sparkling, the Autobots ‘pursue’ the Decepticons without human assistance aaaaaalll the way out of the East Coast and to some secluded abandoned military base they know most human patrols don’t consider.

For the rest of the movie, Megatron and all Decepticons present (I think there were maybe 5-6 during the Prime death scene?) not only have to treat their Autobot hostage well (enough), can’t openly attack or raid in the area close to their base without jeopardizing the safety they have hiding right under the humans’ noses, but then Megatron has to help Optimus and co when the Fallen decides that one measly sparkling is nothing compared to his millennia-long scheming and his vague idea of mass producing Decepticons with that weird hatchling thing.

Any Decepticons still in agreement with that plan are also obstacles since the sun is now extremely important.

Overall, Megatron has a very bad time as newly resurrected lord and ruler since he has to abandon his almost successful murder of Optimus and skip out on destroying the whole miserable planet when it was right there. But he gets an adorable baby out of it so he really can’t complain.

#oliverslewty #basically megatron is so horribly caught off guard hes forced halfway to the endgame truce all on his own #just resurrected without a super solid idea of whats going on with the autobots clearly winning AND a baby that still hasn't learned #to speak yet?#he had to pick his battles #unfortunately one of those battles includes the fallen #so there goes THAT awesome alliance #damn shame his mentor doesnt want grandkids #tsk tsk #cuz megatron wants kids more than a mentor #afterward hed find his own base and become an independant decepticon again bu the damage is done #ugh #their troops grew FoNd of each other #going through wiki pages and clips to figure out the exact timeline of everyone and the internal logic actually took way too long #oh well #kind of a scrappy set up but i think this would lead to the most coherent storyline #hope you liked it #transformers #revenge of the fallen #rotf #pa #perfectly alien #anon ask #sd speaks

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new-world-hope · 6 years ago

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QuakeCon Fallout 76 panel

Panel begins at around 37:50, but if you want to skip the panel intro (in which nothing happens) and a replay of the E3 trailer, go to 42:18. Panel includes Fallout 76 development director Chris Meyer, project leader Jeff Gardiner, and game director Todd Howard.

Important/noteworthy info (I’m sure this is riddled with spelling mistakes, bad grammar, maybe even conflicting info; if you notice anything, let me know):

In regards to questing and general feel, FO76 remains “very similar to the Fallout you know and love.” Howard describes it as being 80% the familiar feel of Fallout, with the other 20% being “really different.”

FO76 has more “adventure elements,” focuses more on what it means to live in the world. It “has to feel real” to the player. The game “has a slow burn,” and they want you to really feel like you are your character in this game.

FO76 uses the Quake III networking architecture.

According to Gardiner, Bethesda Montreal is working on the game’s graphics, while Bethesda Austin is comprised of gameplay and network code experts.

Bethesda debuts the Fallout 76 Perks trailer (in the style of similar animated Vault-Tec trailers which came out before FO4), including things like mutations.

Character creation in Fallout 76 is shown at 54:40. The CC has been improved over FO4, though no details on how or why are given. Immediately after creating your character, you are taken to a screen where you can take your Vault-Tec ID badge photo, using the game’s photo mode, which allows you to select character poses and facial expressions.

Photo mode can be used at any time throughout gameplay, and photos you’ve taken appear in load screens. These are randomized along with “curated photos.”

Loading screens do not appear often, but there is a “little one” whenever you fast travel.

You can change your character’s appearance at any point throughout gameplay, from your hairstyle to even your gender.

At 56:25, gameplay is shown of emerging from the Vault, including your first level-up.

Leveling up begins with choosing whichever one of your SPECIAL attributes you wish to increase, which is followed by choosing an available “perk card” under that category. This seems much less cluttered than FO4′s perk chart screen. Taking a perk again increases its rank up to a seeming maximum of three. Each perk card has a “point cost” which requires a certain SPECIAL level in order to equip it.

“The levels keep going up and up and up. We don’t want to make a game where you have to stop leveling, but we had to make some very interesting decisions on what that means for a multiplayer game for balance.

We see level-ups to level 2, level 4, and then level 42. At 58:37, at the level 42 level-up screen, the player is wielding a crossbow.

PERKS SEEN: (any words in brackets were cut off; all assumptions are my own, though any indicated with ? I am unsure of--KEEP IN MIND that the numbers are affected by PERK RANKS and are thus subject to change; the numbers here are taken from perks of various tiers; this includes things like “there’s no chance you’ll be addicted to alcohol,” which is a level 3 perk, in which we can assume the first two levels just have a lowered chance)

STRENGTH

GLADIATOR: Your one-handed melee weapons now do +10% damage.

THRU-HIKER: Food and drink weights are reduced by 30%.

STURDY FRAME: Armor weighs 25% less than normal.

EXPERT SLUGGER: Your two-handed melee weapons now do +10% damage.

BEAR ARMS: Heavy Guns weigh 40% less.

BATTERIES INCLUDED: Energy weapon ammo weighs 30% less.

BANDOLIER: Ballistic weapon ammo weighs 90% less.

EXPERT HEAVY GUNNER: Your non-explosive heavy guns now do +10% damage.

PERCEPTION

GREEN THUMB: You have a 25% chance to reap twice as much when harvesting flora.

PERCEPTI-BOBBLE: You hear directional audio when in range of a bobblehead.

PANNAPICTAGRAPHIST: You hear directional audio when in range of a Magazine.

ENDURANCE

SLOW METABOLIZER: All food satisfies hunger by an additional 15%.

VACCINATED: Chance of catching a disease from creatures is reduced by 60%.

DROMEDARY: All drinks quench thirst by an additional 15%.

PROFESSIONAL DRINKER: There’s no chance you’ll get addicted to alcohol.

AQUAGIRL: You no longer take Rad damage from swimming and can breathe underwater.

CHARISMA

HAPPY CAMPER: Hunger and thirst grow 40% more slowly when in camp or in a team workshop.

PHILANTHROP[Y? IST?]: Restore some of your [team’s] hunger and thirst when [you eat] or drink.

SPIRITUAL HEAL[ER?]: You regenerate health for [?] seconds after reviving anot[her] player.

SQUAD MANEUVER [perhaps MANEUVERING?]: Run 10% faster when part of [a] team.

STRANGE IN NUMBERS: Positive mutation effects are +% stronger if teammates are mutated too.

LONE WANDERER: [Wh]en adventuring alone, take 10% [l]ess damage and gain 10% AP regen.

TEAM MEDIC: [Y]our stimpaks now also heal [ne]arby teammates for half the normal strength.

BLOODSUCKER: [Blood p]acks now satisfy thirst, no [longe]r irradiate, and heal 50% more.

PARTY GIRL: The effects of alcohol are doubled.

HAPPY-GO-LUCKY: Your Luck is increased by 2 while under the influence of alcohol.

QUACK SURGEON: Revive other players with liquor!

BODYGUARDS: Gain 8 Damage & Energy resist (max 24) for each teammate excluding you.

HARD BARGAIN: Buying and selling prices at vendors are better.

INSPIRATIONAL: When you are on a team, gain 5% more XP.

INTELLIGENCE

FIRST AID: Stimpaks restore 10% more lost health.

CONTRACTOR: Crafting workshop items now costs 25% fewer materials.

MASTER HACKER: Gain +1 hacking skill, and terminal lock-out time is reduced.

EXOTIC WEAPONS: You can now craft Rank 1 exotic weapon mods. (Plans required) [Vault Boy is shown wielding a bow on this card]

AGILITY

MARATHONER: Sprinting consumes 20% fewer Action Points.

GOAT LEGS: Take 80% less damage from falling.

LUCK

SCROUNGER: 50% change to find extra ammow hen you “Search” an ammo container.

STARCHED GENES: You will never mutate from rads and RadAway will never cure mutations.

MYSTERY MEAT: Stimpaks generate excessive, edible meat. Higher Rads improve the chance.

MYSTERIOUS STRANGER: The Mysterious Stranger appears more often when using VATS. [This perk is at level 2 of 3; assume that the Stranger only begins appearing if you have level 1]

LUCK OF THE DRAW: Your weapon has a 10% chance to regain condition when hitting an enemy.

CAN DO!: [30%?] chance to find an extra canned good when you “search” a [?] container.

You can pick any perk that you meet the requirements for when you level up. More become available as you level.

Your stat level determines how many perks you can have active at a time: A character with 12 Strength is shown to have one level 3 perk, three level 2 perks, and three level 1 perks, adding up to 12. Cards can be worth up to 5 points, with each capping at different tiers.

Each SPECIAL stat has a cap of 15.

Charisma in FO76 is designed to share your perk cards with other players in your team.

Perk cards can be unlocked in card packs, which you initially get every two levels, until level 10, after which you get one every five, in addition to the single perk card you unlock every level. They come with four cards and a stick of gum, which can be used as a food item. The gum wrapper has a joke in it, all of which are written by Emil Pagliarulo (writer of such things as Oblivion’s Dark Brotherhood questline, Skyrim’s guard dialogue, and Fallout 4′s main storyline).

You can swap out your perks at any time.

There are “hundreds” of perk cards.

SPECIAL points cannot be increased after level 50, but you can still pick a perk card every level after that.

Beta goes live in October.

They fully expect FO76 to be broken at first; the beta will be used as a stress test.

FO76 will be updated regularly after launch; Todd states it will be a “different game” one, two, five years after it comes out.

On PvP, griefing: When you shoot another player, you do a little bit of damage, not full damage, described as an “invitation” to combat, like “slapping somebody at a bar.” If the other player engages, then both enter combat and do full damage. There is a cap reward to combat based on the players’ levels; you will get more caps for killing a high-level character than a low-level character. When you are killed, you can “seek revenge,” which doubles the reward for killing them.

An attacking player can still kill someone who does not wish to engage, but if they do (i.e., against their will), they become a “wanted murderer,” and get no reward for it (no caps, no XP) and appear on everyone’s map as a red star with a bounty on their head--a bounty which comes out of their own caps. They are also unable to see any other players on their map.

Sneaking removes you from the map (unless you are wanted).

When you die, you drop your junk items--think crafting materials, a large portion of the gameplay loop. You can store your junk in a stash. The point of this is to represent sunk time, to make sure you are preparing before heading into a dangerous area.

You can respawn at any fast travel point; the point closest to you is free, the Vault 76 entrance is free, but everything beyond that has a cap cost dependent on distance from you.

PvP does not “kick off” until level 5.

You are able to “ignore and block” players; ignoring blocks them for the session. (Assuming blocking means you won’t be matchmade with them again?)

There is a “pacifist flag” (mode) which sets the game so you cannot accidentally engage in combat, so that no one can trick you into fighting by jumping in front of your bullets (further preventing griefing)

PvP is balanced so that stronger players will indeed be harder to kill, but if you play cleverly and well you can still manage to come out on top; the cap reward will be incredibly high if you pull off a kill on someone much higher in level

Blueprint system: Save blueprints to a creation so that you can easily rebuild it if it gets destroyed, and so that it can be moved within your camp to fit it nicely with the terrain whenever you move somewhere new.

Camps can be destroyed so that you cannot grief players by trapping them inside a prison.

Example of a trap set by Bethesda employee: Player sat in the middle of the road playing a tuba, but built turrets in the foliage to the side of the road. When players attempt to attack him, the turrets turn on them and fire from the foliage, killing them first.

Camp can be moved so that players can move their camps around when they find a nicer spot, but players tend to settle in to a specific place to keep their camp.

There is voice chat for your team, and for the game world; area-based, so you can hear players near you.

VATS is now real-time. You cannot initially target individual body parts, and the ability to do that is a perk you can unlock. Percentage to hit is based on your Perception. VATS can be used to find players (as you can in other modern Fallout games).

VATS becomes more and more useful the more you invest in Perception.

Inon Zur is scoring Fallout 76.

Licensed music: FO76 has more tracks than have ever been in a Fallout game. There are radio stations you can listen to. There is a balance of “classic” tracks used in older Fallout games, as well as songs new to the series; they seem to be drawing most heavily from 40s music this time around. Howard says there is an “unbelievable amount” of weird, wacky 40s music.

Private servers are definitely happening, specifically because they want people to be able to mod the game. It’s going to be “very, very complicated,” but Bethesda is “committed to it.” They are in the process of solving that problem.

#fallout 76 #fallout #bethesda game studios #bethesda softworks #todd howard #quakecon #quakecon 2018 #fo76 #video #panel

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stevestonbike · 5 years ago

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Harder HIIT.

What do you do when a workout gets easier. Do a harder workout.

The weekend was a freeze out. Still snow and ice but going away quickly. So I stayed indoors.

I run programmed trainer sessions. My legs demand all my blood and oxygen so thinking is not great while spinning. I just follow the digital instructions. I have also done some GCN sessions on YouTube, but when they started to put commercials in the middle that just did not work anymore. (apparently the commercials are gone now)

I have two ways to make it harder. One is to up my FTP setting and do the same exercise. I get a good basis of comparison with that. Am I ahead or am I behind of last time.

The other way is to do a different routine that is just harder. That was last night.

It was a set of 3 x 3 HIITs at a higher level, then a 4 minute recovery then another 3x3, then recovery, then one more 3x3. It was FN hard. The recovery let me push quite a bit harder in the 3x3.

I think I will alternate that one with the basic 9 sets of one on and one off which is my basic workout.

Doing different things makes your body adapt in different ways.

Based on my experience and the 23&Me test I am a fast twitcher. I got power for a few seconds maybe a minute then not so much. In the most general sense for most people who have a more even split of power versus endurance muscles training is often broken down between straight power and separate endurance sessions. The difference is hard and fast and short vs long, slow, and easy. The effect is to have you adapt to those two scenarios.

A slow twitcher will adapt differently than a fast twitcher. Perhaps the slow T person cannot even do hard sprints. One woman in the club can climb with ease and beats me easily to the mountain top, and to Whistler, but I can outrun her on the flats and never see her again.

My endurance such as it is is from two things. First is that my muscles push then rest on individual fiber basis while staying well below the exhaustion level. That is automatic and I do nothing that is really hard. Second is I ride in a conscious plan of pushing and resting so I can do several cycles of recovery.

In cycling there is a term used, “burning matches”. The idea is that you have a limited number of matches in hand. A hard effort burns one or more of them. Once you have used them up it is over. If you deal them out carefully you can go pretty far. If you use them quickly then see you at the end for beer. In races you may see a rider push really hard and go very fast then fade and finish way back. That is usually an assignment they have carried out for team strategy. But once they have burned the last match they only have survival mode left and dog it to the end.

So if I do a few very hard pushes I am done for the day. If I am careful I can go pretty damn far. The goal in training is to raise that bar a bit.

Spring is only a few months away.

Ride on Droogs.

#HIIT fitness #bike training #fitblr #bikeblr #old man on a bike #Cycling in Vancouver

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thegaitguys · 6 years ago

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Walking and Running Require Greater Effort from the Ankle than the Knee Extensor Muscles.

Attached is an older video from a few years back , it is very similar in execution to the heel-rise ball squeeze exercise which is the precursor to this more functional engagement as shown in this video today.

The important premise is that you have to have command of the entire posterior compartment if you are to get safe, effective, efficient and adequate ankle plantarflexion. As we have discussed many times, if you do not have the requisite skills as shown in this video you are in trouble and ankle sprains and other functional pathologies are not unlikely to visit you. Additionally, without requisite posterior compartment endurance and an ability to engage what I like to refer to as "top end" strength in the heel rise is an asymmetrial loading issue and can lead to compensatory adaptations up the kinetic chain. Make no mistake, the load will go somewhere, and thus the work will be done somewhere. In this video you should be able to clearly see and understand that one must be able to achieve top end posturing and have command of lateral and medial forefoot loading responses and challenges if clean forward function and power is to be achieved, and injuries from extremes of motion medially and laterally are to be avoided. Furthermore, as eluded to here and in several of our podcasts (and in the study included below), an inability to achieve top end posturing will lead to changes in forefoot loading, may spill over into endurance challenges prematurely in the posterior mechanism, and create changes in the timing of the gait cycle (things like premature or delayed heel rise, premature or delayed forefoot loading, recruitment of other components of the posterior chain just to name a few). This parsing and sharing of loads and responsibilities is laid out in the Kulmala study referenced today. The study could be extrapolated to say, I believe, that particularly in sprinting, a failure to achieve top end heel rise through effective posterior mechanism contraction, will change the load sharing between the posterior compartment and the quadriceps. After all, if the calf is weak, the ankle is not in as much plantarflexion, this could mean more knee flexion and thus raise demands on the quadriceps, logically changing knee mechanics. This is exactly why we spend so much time at every patient visit looking for full range of motion at the joints and then determine the skill, endurance and strength of the associated muscles in supporting that range. Then, of course, comparing this function to the opposite limb. Symmetry is not everything, but it is definitely a major factor in safe efficient and injury free locomotion.

* Please give great thought to the part in the video where I discuss the drop phase in jumping. All too often we at looking for the propulsive mechanics and forget that a failure there will also be represented during the adaptive phase. Ankle sprains rarely occur from propulsive pushing off, they occur from a failure to properly reacquaint the foot to the ground on the following step. -Dr. Shawn Allen, one of the gait guys.

In this study the authors noted: "During walking, the relative effort of the ankle extensors was almost two times greater compared with the knee extensors. Changing walking to running decreased the difference in the relative effort between the extensor muscle groups, but still, the ankle extensors operated at a 25% greater level than the knee extensors. At top speed sprinting, the ankle extensors reached their maximum operating level, whereas the knee extensors still worked well below their limits, showing a 25% lower relative effort compared with the ankle extensors."

And concluded that: "Regardless of the mode of locomotion, humans operate at a much greater relative effort at the ankle than knee extensor muscles. As a consequence, the great demand on ankle extensors may be a key biomechanical factor limiting our locomotor ability and influencing the way we locomote and adapt to accommodate compromised neuromuscular system function."

Med Sci Sports Exerc. 2016 Nov;48(11):2181-2189. Walking and Running Require Greater Effort from the Ankle than the Knee Extensor Muscles. Kulmala JP1, Korhonen MT, Ruggiero L, Kuitunen S, Suominen H, Heinonen A, Mikkola A, Avela J. https://www.ncbi.nlm.nih.gov/pubmed/27327033

https://youtu.be/8T9UzOaYxmo

the gait guys #gait, #gaitproblems, #thegaitguys, #gaitanalysis, #heelrise, #calfstrength, #toeoff, #forefootloading, #metatarsalgia, #inversionsprain

#gait #thegaitguys #gait problems #gait analysis #heel rise #calf strength #peroneal strength #calf strengthening #toe off #forefoot loading #metatarsalgia #achilles pain #inversion sprain

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iconicfitnessae · 3 years ago

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CrossFit Gym: How many days a week can I train?

How many days a week can you do CrossFit

Introduction into a CrossFit Training in a Gym

I could start off with telling you that you need to train and rest alternate days as that is believed to be the safest way to go about a physically sound routine, but that is only partly true. I could also tell you that you could technically train each and every day as long as you mix things up and there is truth in that as well.

The ultimate truth is that various modes of training have a different stimulus and load on the body due to changes in frequency and levels of intensity and thus results in different levels of recovery. Just like we are all on our own journey in life, similarly we are all on our own fitness journeys and our approaches are different.

So let’s look at the proven science and tested ways of training.

Establishing your level: Are you a beginner, intermediate or advanced ?

Placing yourself in the correct group is essential to your results and stimulus and frequency of attendance.

We view any person signing up to a program in terms of exercise experience and moving confidence. We typically view these aspects in 3 categories:

Beginner – a person who has 0-6 months experience in a well-structured and consistently used a program

Intermediate – a person who has 6-12 months experience in a well-structured and consistently engaged in a program

Advanced – 12 months+ experience in a well-structured and consistently engaged in a program.

If you fall into the beginner group and engage in an intermediate program setup with progressively more intense sessions, exercises and techniques you are always risking overload, injuries and burnout or even lack of motivation. Same goes the opposite way, if you are an advanced person but attend and challenged only as a beginner the stimulus won’t be enough and you’ll also lose motivation as the results just won’t be there.

From here we can look at a very basic and super helpful FITT principle to map your Frequency, Intensity, Time and Type of training that is necessary for you to create the correct amount of stimulus, enjoy your success and results and not risk overtraining. All aspects of the FITT, fit together It’s a perfect recipe to follow.

The ideal CrossFit Training recipe for your level

F- Frequency / number of sessions per week:

Beginner – 3 to 4 sessions per week

Intermediate – 4 to 5 sessions per week

Advanced – 5 to 7 sessions per week

I – Intensity of your session:

Endurance, resistance, power, mobility and speed training all have various intensity scales, but it’s generally accepted that the following intensities are good average scales for your ability level.

Beginner – 60-70% of your max ability on average per session

Intermediate – 70-80% of your max ability on average per session

Advanced – 80-90 % of your max ability on average per session

T- Time / duration per session:

Beginner – 60 min sessions at 3-4 sessions per week equals 180-240 minutes of activity per week

Intermediate – 60 min sessions at 4-5 sessions per week equals 240-300 minutes of activity per week

Advanced – 60 min sessions at 5-7 sessions per week equals 300-420 minutes of activity per week

T- Type or mode of training:

Modes or types of training is typically strength or resistance training, endurance or cardio training, mobility and stretching classes and then power or power lifting / plyometric explosive training and speed / sprinting sessions. The ideal way to train is a mix of these.

Most large fitness facilities do have group classes specific to cycle spinning (cardio / endurance), yoga (stretching + mobility) , weightlifting / typical gym session (resistance). It’s very uncommon for us normal folks to engage in a full hour class of power and speed training unless you are a serious athlete…..although it would benefit you hugely.

Different Approach in CrossFit Training

The best approach is to engage in a mix of all the above modes during the week.

Beginner – a mix of the above modes at the given intensity of 60-70% on average for 3 to 4 sessions per week is safe and ideal

Intermediate – a mix of the above modes at the given intensity of 70-80% on average for 4 to 5 sessions per week is safe and ideal

Advanced – a mix of the above modes at the given intensity of 80-90% on average for 5 to 7 sessions per week is safe and ideal

What is the next step in CrossFit Training?

Progression is the natural next step in every person’s training journey. Safe and effective progression can successfully and safely be done in 2 steps:

Gradual and progressive loading of increasing your core and upper body stimulus by adding 2-5 % of your intensity / resistance every 4 weeks and a 5-10 % stimuli increase for the core and lower body every 4 weeks

Follow this progressive load recipe every 4 weeks and move up in your training level from beginner after 6 months to intermediate after an additional 6 months and ultimately as an advanced able athlete as your experience, recovery and technique improves over time.

You may find these blogs helpful, 10 Steps to Train as you should- click here and Am I lifting too Heavy? – click here.

Click here if you want to gain muscles through our CrossFit-30 day Trial .

#crossfit training #gym

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izuku10 · 4 years ago

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Akazuko Midoriya

AGE

GENDER

male

HEIGHT

175 cm

HAIR COLOR

red (turns pinkish when using his quirk 100%)

EYE COLOR

red

BLOOD TYPE

QUIRK

One For All

STATUS

alive

FAMILY

izuku midoriya:father,

ochako uraraka:mother,toshi midoriya: younger sister,nori midoriya:younger brother,ryuko midoriya:younger sister,izurou midoriya:younger brother,

AFFILIATION

Akazuko Midoriya

FIRST APPEARANCE

ANIME DEBUT

next gen chapter 1

Akazuko Midoriya (fan-made character) is the eldest son of Deku (izuku midoriya) the worlds greatest superhero he is reffered to as ''next''.he is one of the main characters striving to achieve his dream of becoming the number 1 hero,after receiving one of the worlds most powerful quirks.he received it from birth for unknown reasons deku and ochako frieked out and trained him hard.

Appearance

Akazuko recembles his father they have the same facial structure and hairstyle.however akito's eyes are red and with brown hair just like his mother,like his mom he's got pads on his cheeks.

his hero costume is a black, silver, yellow and red skin tight jumpsuit with brown utility straps around his arms with red and white goggles,he also has a big white H on his chest that resembles HOPE and with a brown utility belt and brown hand gloves,the hand gloves are designed to keep his hands relaxed,the glove oh his left hand has a waterproof and damageproof watch,after akazuko passes 50% of One For All they breaks of. the gloves are followed by black thick and long arm and legs joint straps and boots.he also has a silver cape on.

Personality

Akazuko is kind and generous,and with an unspeakable amount of courage,therefore taking many dangerous risks he is willing to go to extreme levels for justice similar to his father,he is very smart and has the abilities to recognize other people's quirk and knows how to use it against them

akazuko takes after his father in many things hes been closer to him than any of his other siblings,because he trains with his him daily to learn how to master One For All and be the number one hero,his sister Toshi Midoriya also has been trying to reach that spot but often realizes that it gets harder and harder for her,he is also close with his mother and loves his mother regardless

info:

Trained muscles:Usage of One For All requires the user to have strong muscles, as One For All is a lot to handle and could cause the user's body to be blown apart if they don't possess the necessary bodily strength

Enhanced stamina: due to unknown reasons he is able to withstand large amounts of pain, if he feels so much pain in one of his limbs it doesn't bother him, to the point that you could say he doesn't know when to stop which is why this is one of his downfalls, he is also able to endure a wide amount of exhaustion whether it's sprinting or in a battle.

Enhanced strength: Even without his Quirk has shown high levels of physical strength for a person his age During his training with Deku, now he is able to lift over 5000 pounds.

Enhanced speed: even without his quirk he is able to move at around 20 mph, with it One For All he can move at over 20, 500 mph

Keen intellect: he is as or more inteligent than deku, he is able to think of strategies in less then 10 seconds, his grades are also very high

Quirk:

he was originally Quirkless

he was given the quirk One For All from his father,this quirk was passed down from generations in order to defeat the most poweful villain,he can control the percentages by putting his finger pads together.

One For All users

All For One's younger brother (Deceased)

Second user (Deceased)

Third user (Deceased)

Fourth user (Deceased)

Daigoro Banjo (Deceased)

Sixth user (Deceased)

Nana Shimura (Deceased)

Toshinori Yagi (Deceased)

Izuku Midoriya (Current predecessor )

Akazuko Midoriya (Current succesor )

Abilities

SMASHES

Detroit Smash: the same as Deku's move

Delaware Smash: he flicks his fingers causing massive damage similar to deku's

Orlando Smash: this is just like the Detroit Smash but instead of punching he slaps

Washington Smash: in this smash he slaps his hands together forming extreme shockwaves

Virginia Smash: standard smash

MODE

One For All: full cowl - super style: in short it's called super cowl, this form was made due to mastering full cowl him and his father came up with a more competetive version and named it full cowl - superstyle. with this boost he's able to move at even higher levels of speed and also boosts his power output, however due to its massive power up he is unable to go over 20% of it, as it would starts to cause pressure in his muscle tissue and could cause severe pain in different areas in his muscles.

SMASHES SHOOT STYLE

Manchester Smash: the same as Deku

Missisipi smash: before doing this smash his does a 720 degrees angle backflip

PERCENTAGES

One For All 20%: A technique that allows Akazuko to use 20% of One For All throughout his body,

One For All 30%: A technique that allows Akazuko to use 30% of One For All throughout his right forearm. nullifying any normal drawbacks to using One For All at higher percentages.

One For All 45%: A technique that allows Akazuko to use 45% of One For All.

One For All 100%: A technique that allows Akazuko to attack using the full power of One For All in one concentrated part of his body. After initial use, the limb breaks instantly. He can still use expended limbs in combat, but it causes scarring once they're completely healed

OTHER QUIRKS RECEIVED FROM HIS ONE FOR ALL

Blackwhip: same as deku

Float: same as deku

Danger sense: same as deku

Trivia

''aka'' means ''red''

he is 10 months older than Toshi Midoriya and Nori Midoriya

he is in his first year of UA

ARTICLE INFORMATION

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Comment ()

Community content is available under CC-BY-SA unless otherwise noted.

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tomarryamillionaire · 7 years ago

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Sometimes the Hard has to be Hard

When my littles were toddlers, I fixed boo-boos and wiped noses. I made their toys work again with my super power, “the battery.” (Shhhh, they still don’t know that secret!) There was the time at Disney where I chased down Peter Pan because my little guy missed the photo opp and was devastated. As they got older, my fixes involved taking forgotten homework to school and helping with projects they neglected to tell me about until the night before! While at times annoying, the hard stuff during their early years was, for the most part, easy. I’d be lying if I said, at times, I didn’t let them learn a hard lesson, but even during those times, I could tie it all up in a pretty, red bow and sleep soundly, knowing I had saved the day.

Flash forward 5 years. Yep, just 5 short years, because the hard stuff literally happens before you know it. It’s like an unexpected stomach bug that seems mild at first; probably “just something they ate”, but then turns out to be the virus from hell that makes its way through the entire family. Now, the hard is life-affecting. It causes them pain in places no one can see. It makes them internalize their struggles. And when they do reach out for help, Super Fix-it Mom is now shrugging her shoulders and giving them the deep sigh routine because I know I can’t fix it and even if I could, I won’t. Why? Because...sometimes the hard just has to be hard.

Here's what I know:

The hard teaches lessons.

The hard causes growth.

The hard increases their endurance.

The hard allows them to figure out who they are are and who they want to be.

The hard prepares them for life.

As much as I desperately want to run to their rescue, I know my fix-it nature will only prevent them from learning a very important life lesson. That lesson? LIFE ISN’T EASY. A large part of parenting is allowing children to experience difficult things in life because after the long, excruciating, tear-filled, hard experience, their inner strength and beauty will emerge.

I’m reminded of how diamonds are formed, excavated, cut, and polished before becoming that absolutely gorgeous 2.12 carat brilliant round solitaire (hint, hint if my husband is reading this and somewhere found $12K he isn’t sure how to spend!)

A large amount of these most precious gems are found deep beneath the earth’s surface, surrounded by molten rock. It takes more than 237,000 times atmospheric pressure and unimaginable heat to transform carbon into a raw gem. To remove one single diamond, more than 20 tons of molten rock must be processed. After the surrounding rock is crushed, what emerges is rough and unrefined. It’s not pretty...yet. The rough stone is then cut. Pieces are scraped, broken down, shaped, faceted. Finally, the diamonds are polished to accentuate their exquisite beauty and luster. But it doesn’t stop there, no, because if we want to see that diamond exhibit its entire spectrum of dazzling color, the stone must be turned in different directions. Each change of position highlights inner character and outer refinement. An extremely difficult process, to be sure, but a special and brilliant crystal is discovered.

My oldest son has been playing football for 7 years. Thanks to genetics, he’s never been the largest player on any team, however, he'd never paid attention to any size disparity. He’s a stud of a football player and even at an early age, coaches commented on his natural talent and dedication and, if channeled the right way, how he had potential to go far in the sport. Can someone say scholarship?!?

Enter middle school football. I’m not quite sure what parents in Nashville feed their children, but boys my son’s age are easily 125lbs. and my guy has yet to scratch the 90lb. mark. I’m still praying for him to hit a growth spurt and crossing my fingers that my family’s distant height genes will all of a sudden appear! Last season, he was once again the smallest player on his team, but this was the first year he actually took notice. During the beginning of the season, I watched as he stayed in the back of the group. He was timid while practicing and made a lot mistakes because he was nervous of failing. I could tell he wasn’t as confident as in years past and, disappointingly, he didn’t play much for the first few games. He cried, wondering if maybe he just wasn’t as good anymore. In this situation, it wouldn’t have mattered how hard I tried to fix it because there was no way I could. So, in the most encouraging way possible, my husband and I reminded him of the benefits of being a smaller football player. I prayed he was listening...because he doesn’t listen when I ask him to change his socks, or brush his teeth, or really do anything in the hygiene department. But a few nights later, he asked his dad to come outside and time him running 40 yards. The next night he did the same and the next night again. This became a pattern for him. Every night he went outside and sprinted. Proudly he would tell me his time and boast when his speed increased. I watched his demeanor at practice change simply because he found confidence in his speed again. As the football season continued, he was moved into a position that required a quick player. After each game, parents and coaches would praise him on how well he'd performed! I watched my insecure little boy turn into a diamond in that moment, not because of me fixing the problem, but because of the pressure, the hard work, and the desire he had deep inside.

This won’t be the hardest thing my 11-year old son goes through in life. In fact, even as I write this, we are being faced with other challenges that, once again, I cannot fix. He may fail this challenge and have to endure the consequences which, too often, are necessary to learn life lessons. We will keep learning together. I often joke they are raising me right alongside of me raising them.

I may never corral my fix-it nature completely, but I’m starting to see the beauty in letting the hard be hard. Motherhood is hard. Watching them fall down is really hard. But watching them brush themselves off and get back up again? Now you're talking about a diamond.

Miranda is a full time mama of 3 on a mission to support other moms in the journey through motherhood. She is a woman raised in the South who believes in the power of sweet tea and long porch talks. Whether it’s through encouraging words or great fashion finds, Miranda strives to be authentic and always show real motherhood one blog at a time. You can find Miranda blogging over at www.mirandasouthern.com and on Instagram @mirandasouthern.

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thelongestdamnreviews · 8 years ago

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E.Y.E Divine Cybermancy

The title screen always shows these Artefacts with no context or apparent relevance to the game.

I can't remember when I got EYE or how much I've paid for it, but it's been as cheap as 99 cents before and it was at one time given out as a gag gift for Christmas, like Secret of the Magic Crystals or Bad Rats. Don't let that speak of its quality, though. I also didn't record how long one go-through was, but I've also gone through this game around three times before writing this review, and I of course lost that save. I played EYE entirely with keyboard and mouse.

I've heard EYE be described as Deus Ex set in the Warhammer 40,000 universe (not officially of course), and though I don't know much about the latter series, it does kinda play a bit like the first Deus Ex. There's a grid inventory, your crosshairs shrink when you stand still, augmentations, skills affecting performance like an RPG even though it's an FPS--that sorta thing. You're one of the elite Culter Dei, one of the sects of EYE, which is itself a branch of the Secreta. And you've just woken in a cave with severe wounds and amnesia. Things are pretty bad elsewhere, too. Looters are everywhere, the Federation is investigating your employers, you're in a secret civil war with another sect of EYE, and there's this Metastreumonic Force that's creating monsters out of our darkest fears and desires. Plenty of targets...right?

Not...what I was going for there.

EYE starts with you rolling stats. Pick three genes and hit Reroll until they look good to you. High Strength lets you hit harder with melee weapons, high Endurance lets you take more damage, high Hacking makes the hacking minigame easier, etc. What I thought was kinda nice is that there are two ways to manage your stats: The first is to manually assign your three stat points you receive on level-up. You can play any way you like and you have fine control over how your character develops. The second way is to let the game automatically assign your points based on how you play. If you shoot enemies a lot, you gain points in Accuracy; if you get shot a lot, Endurance, and so on. Most people would go for the first but it's kinda interesting to see how you develop with the second method, which I did this time around. While there is a pretty big variety of weapons and augmentations and powers available by default, there are many that require specific stats on top of the need for research and money too.

As for weapons, you have melee weapons, handguns, assault rifles, shotguns, sniper rifles, heavy weapons, and a couple of other categories. Though there is a grid inventory, it is broken up into regions unlike Deus Ex's single big block. What this means is that you are usually limited on the guns you can carry since several of them are only big enough to fit in your big 3x5 slot on your back. Not to say you can only take one gun with you--handguns and the basic submachine gun can fit in your lower leg slots, but you'll likely be filling your arm/shoulder/upper leg slots with ammo. And this game did something I've rarely seen in other FPSes though it does come up--if you reload, you lose all of the ammo in your current mag no matter how full it was. You need to strike a good balance between literally wasting ammo and having enough loaded to take out your enemies without being forced to reload under fire. There's also a weight system where your choice of light/medium/heavy armor and all of your current gear slows you down, but I was pretty much at the 95% encumbered limit anyway. Several weapons have a firing mode toggle, like the HS010 submachine gun drastically boosting its fire rate at the cost of accuracy.

Some enemies need armor-piercing attacks to kill them, like this Cyberdemon Deus Ex Machina.

I didn't really do much with the magic/powers, the enhancements, or even the augmentations. There doesn't seem to be something like a basic fireball, but you can instead teleport into your enemy and telefrag him. Or with one of the end-of-route powers, cause your enemy to get hurt when you do and you heal when you hurt him. There weren't too many but you start with being able to make several weak clones of yourself that can attack the enemy and being able to convert dropped weapons and ammo into health. Augmentations are things like invisibility, making your shots 100% accurate, being able to see in the dark, and so on. Both powers and augmentations (and sprinting and superjumps) used your slowly-regenerating stamina bar, which refills faster by crouching. I very often found myself running low but that was due to my build and the lack of upgrades. Finally, enhancements are largely stat buffs, things like "run faster and jump higher with Cyber Legs" or "take less headshot damage with this upgrade" and so on.

There are many Research projects to find. Kill an enemy and they might drop a silver briefcase which contains a random project which you can then pay scientists to research for you, with an inversely-proportional slider for the speed of research versus the cost. Thankfully it doesn't take real-time days and hours to resolve. Once finished, you're given a notification and that research is permanently unlocked and you are able to move to the next thing to research. There's still a bit of a random element since you cannot unlock the entire research tree without these drops. But researching is always worth it, and I'd very strongly suggest researching the Medkit ASAP because it is the only other way to heal other than one of your starting spells. You'll be using it a lot, believe me.

I wonder what kinda work she does? There are a lot of adverts up in some areas, and more than a few are suggestive.

This game does have three different routes, though the split is pretty far in the game. There are some different ways to approach mission objectives, but not to the extent of Deus Ex (the 'number of ways to solve a locked door' image doesn't apply here). Several maps have optional sidequests though it's hard to tell what is and isn't required to advance the main mission since they all use the same marker/icon. What's neat is being able to load a Temple HQ game and be able to visit any map you've cleared previously. You're given a set of objectives, but you're largely there to farm enemies for EXP and money. The maps themselves are pretty big and there are no loading screens except when you load them initially, like with other Source engine games. The wait times on an SSD are pretty minor.

Music is pretty ambient and voiced dialog is apparently not in any actual language, but it's there. I had a bit of slowdown in graphics but I don't know how well the "Source game so you can run it on a toaster" applies here because the game can throw quite a lot of mooks at you in these huge levels--and there are even options to make it do just that. Scenery isn't even what I'd call pretty because it ascribes to the "real is brown/grey" idea, but maybe that's the point. Part of the backstory is that the Metastreumonic Force apparently cropped up because of aggressive ecological destruction and expansionism by human hands, so places looking dull helps with that. A few areas were incredibly dark and I had to crank up the gamma just to see.

No wonder your side wants to nuke their side. The dialog options usually aren’t so vulgar, but...

As for low points, the story is there but it's pretty hard to wrap your head around. I used to say that the story was incomprehensible, but it's just...weird. Some of the dialog comes off as poorly-translated, but I don't know if the translation was improved in EYE's big update a couple of years ago. You're probably not going to play for the story, though there's a pretty interesting one to dig up. And I didn't really like the hacking minigame, though you're thankfully not pitted against hardy targets the few times the game forces you to do it. And I had bad stats for it too. You're able to hack not only machines in a radius around you, but people too, either letting you see the world through their eyes, force them to fight for you...or just outright kill them. You select your target, your intended result, and you're given a choice of viruses that influence your/your foe's stats, with the goal of reducing their Cyber HP to 0 before they do the same to you. You click, wait for a bar to fill, and click when that finishes while your enemy loads their own viruses and attacks. Not very interesting, but I imagine it'd be completely trivial with the right stats. And, this is one of the few games where an ATM can kill you by botching a hacking attempt.

Achievement hunters might not like the "kill an X" achievements being entirely random, but all the more reason to just keep killing dudes, right?

I enjoyed it, though it's pretty rough around the edges and the difficulty is all over the place. Even if it plays a lot like Deus Ex, it still does its own thing pretty well and there are zero non-fatal options here, though there's always the potential for stealth or different playstyles. There's coop up to 32 players though I never got to try it. It'll take a pretty long time to get max level and especially to boost all of the enhancements to max level, but there's always a bunch of mooks to go kill to fuel your need for power. There is some replay value in just making different builds, at least. It's certainly worth a try!

#pc #recommended

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letssteffandevin · 5 years ago

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Sticking to Your Weight Loss Goals

Crash diets are just that - they make you and your Zotrim Review system crash. There are many problems with these types of diets and routines that I have found from my research. Many articles talk about crash diets and their affects on the body, and none of them sounded very good, but one of the main issues is that it puts your system into survival mode. What this means is that as soon as you are off the diet, your system will hold onto anything and everything that you give it. This reaction unfortunately is now your system will put back on all, or even worse more, weight than you lost on the diet.

The issue here goes further than the diet. It is in the belief that weight loss is a sprint to an end line. The truth is that weight loss is an endurance race that lasts the rest of our lives! Now don't get scared, this is a good thing, and not as hard it sounds.

Like an endurance runner, you are in this for the long haul. In order to make permanent weight loss a reality, you must make life long changes to your life style. You must find a diet and an exercise routine that you can merge into your lifestyle. There are many different diets out there, and many more type of exercise routines to fit into anyone's life.

https://gohonestreview.com/zotrim-review/

#Zotrim Review

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rebeccasible · 5 years ago

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What Is the Best Pre Workout For Weight Loss?

For many people who are trying to lose weight by working out, it is hard to get active and maintain the same level of activity for the duration of the exercise. The main culprit for this problem is an overall lack of energy. The best way to fight that lack of energy is to get an energy boost just before your exercise. You can do this by getting a pre-workout supplement.

The problem, however, is that there are lots of supplements on the market, and they all have a slew of ingredients. This can make the process of selecting a good pre-workout product to feel confusing and overwhelming.

The most important things to consider when picking a pre-workout supplement are your overall goals and the kind of exercises you normally do. The ingredients in any given pre-workout supplement will only improve a particular aspect of performance, which will be suited to certain goals and exercise regimes. For example, some of these ingredients may be geared to increase your power and strength, while others are made to boost your endurance.

That’s why I put together a list of supplements below. They’re all going to help with your weight loss journey by targeting different aspects of your performance. By the end, it should be much easier for you to pick the right supplement for your exercise regime.

1. Creatine

Creatine is actually a molecule that already exists in the cells in your body. It also happens to be a popular supplement. It is the number one recommended supplement for increasing power and strength by sports scientists with lots of research showing its benefits for increasing muscle strength and muscle mass. For people who weight train, creatine can lead to a strength increase of between 5% and 10%.

The reason why creatine has such great benefits is that it is a crucial part of the energy production process in the cell. Muscle cells need to have energy in order for you to exercise. If you provide them with enough energy, they’re likely to have better performance and you will see more significant improvements.

The recommended dose for creatine is to start on 20 grams a day, which you should have in different servings. This is considered a ‘loading’ phase, where you start to get your body accustomed to the supplement. Once this phase is over you can take anywhere between 3 grams and 5 grams a day.

2. Caffeine

Caffeine is the most important molecule found in coffee, tea, and even some foods. It is a stimulant and boosts performance in certain parts of the brain to make you less fatigued and more alert. This you may already know, but caffeine is also a very popular pre-workout supplement.

Caffeine can help you increase many different aspects of your exercise. It can increase your power or your ability to produce explosive force faster. It is also important for a lot of different types of exercises, including weight training, sprinting, and even cycling.

Caffeine has particularly been shown by studies to be effective at boosting performance for endurance events that last for longer periods of time, such as cycling and running. It’s also great for intense but intermittent events, such as soccer.

The recommended dose in order for caffeine to improve your exercise performance is between 1.4 and 2.7 mg per pound, or 3-6 mg per kg of body weight. If you weigh 150 pounds, for example, the recommended dose for you would be between 200 and 400 mg.

At the doses outlined above, caffeine is considered safe. A dose of between 9 and 18 mg per pound of bodyweight is considered toxic. That said, even a dose as high as 4mg per pound of body weight may still cause adverse effects, such as dizziness, sweating, tremors, and vomiting.

Caffeine is known to increase blood pressure in the short run and make you restless. However, it is not known to lead to an irregular heartbeat. The truth is that different people respond in different ways to different amounts of caffeine. The best thing to do is to start with a low dose and monitor your response before you step it up and you should also take caffeine earlier in the day as it can affect your ability to get sleep.

3. Beta-Alanine

This is an amino acid known for its ability to fight fatigue in the muscle cells. Fatigue is caused when acid starts to build up in your muscles during exercise and beta-alanine steps in to fight that.

When you take beta-alanine supplements, you increase its concentration in the body and see a boost in your exercise performance. It is especially useful for high-intensity exercises that last between 1 minute and 4 minutes at a time. That said, it might not be very useful for intense exercises that last less than a minute.

There are also studies that show that beta-alanine may be effective for increasing endurance in endurance exercises to a degree. The recommended dose of this supplement is between 4 and 6 grams per day. This is considered the safe dose, though the only known side effect for higher doses is a “pins and needles” feeling in your skin.

4. Citrulline

Citrulline is also an amino acid that is naturally found in your body. When you consume it in supplement form, or in your food, its concentration in your body is increased and this may lead to improved exercise performance. It is known to increase the flow of blood to body cells, which may help to oxygenate your muscles and provide them with the necessary nutrients during exercise.

There are two types of Citrulline supplements: L-citrulline and citrulline malate. The recommended dose for L-citrulline is 6 grams a day while the recommended dose for citrulline malate is 8 grams a day.

5. Sodium Bicarbonate

You probably know this as a common household product, but did you know that it is also used as an exercise supplement?

Sodium bicarbonate, also known as baking soda, is a buggering agent that fights the buildup of acid in the body, thereby reducing fatigue and mitigating the burning feeling you get when your muscles are tired. That burning sensation is an indicator of escalating acid levels during intense exercises. Sodium bicarbonate has also been shown to have a small benefit in repeated sprints, cycling, and intense running.

The recommended dose for sodium bicarbonate is 136 mg per pound or 300 mg per kilogram of body weight. If you weigh 150 pounds, for example, the recommended dose for you would be 20 grams.

You can take this supplement either in regular baking soda form or in the form of a supplement. A common side effect is an upset stomach, though this can be mitigated by splitting the dose into many smaller doses. In case you are salt sensitive and still want to take this supplement, you should consult a doctor first.

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healthenergygur · 5 years ago

Text

What Is the Best Pre Workout For Weight Loss?

1. Creatine

2. Caffeine

3. Beta-Alanine

4. Citrulline

5. Sodium Bicarbonate

You probably know this as a common household product, but did you know that it is also used as an exercise supplement?

The recommended dose for sodium bicarbonate is 136 mg per pound or 300 mg per kilogram of body weight. If you weigh 150 pounds, for example, the recommended dose for you would be 20 grams.

The post What Is the Best Pre Workout For Weight Loss? appeared first on Health Energy Guru.

from https://healthenergyguru.com/what-is-the-best-pre-workout-for-weight-loss/

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jesseneufeld · 6 years ago

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Fasted Workouts: When They’re More Effective (and How I Incorporate Them)

Fasted workouts are a controversial topic in the fitness world. To some, the idea of working out without “carbing up” or doing the pre-workout protein shake is unthinkable. Won’t my performance suffer? Won’t my muscles shrink? Won’t my body think I’m in the middle of some horrible famine and go into starvation mode?

To others, fasted workouts are sacred tools, the perfect antidote to modern decrepitude. When I train in a fasted state, I can will my adipocytes to release fatty acids and feel the heat as they burn, hear the barely audible *pop* of muscle satellite cells replicating and proliferating, and see visions of my future physique through my gaping third eye.

Where does the truth lie? Let’s look….

To begin with, the evolutionary argument—the Grok logic—for fasted workouts is extremely appealing and intuitive.

Humans did not evolve with access to 24-7 fast food restaurants, grocery stores containing hundreds of millions of calories, and food supplies so ample that we often throw out half of it before we’re able to eat it. If paleolithic humans wanted to eat, they had to hunt or gather something—both of which require the expenditure of caloric energy—often on an empty stomach. In fact, these “workouts” for hunter-gatherers probably occurred more often than not in a fasted state.

This doesn’t mean that fasted workouts are ideal or optimal for health, performance, and fat loss. It does suggest that humans have the capacity for working out in a fasted state without falling apart or losing all the benefits normally associated with exercise. The question is if fasted workouts offer any special advantages.

Today, I’m going to dig into the literature to explore the most frequent questions and claims about fasted workouts and arrive as close to the truth as we can.

Are Fasted Workouts Good or Bad for Muscle Gain?

Let’s take a look.

One common argument is that since you’re not eating, which already “stresses” the muscles and deprives them of structural substrate, stressing the muscle with exercise causes it to “melt away.” This is overly simplistic, if attractive.

For one, that first bit is wrong. Reasonable durations of fasting don’t cause muscle loss. In fact, you can do a few days of fasting without incurring any significant muscle loss. The ketones generated during the fast have protein-sparing effects, and the fasting-induced spike in growth hormone also spares muscle from breakdown. There was even a study where blocking growth hormone with a GH blocker caused fasting people to lose 50% more muscle than fasters who didn’t get the blocker.

For two, strength training itself is a powerful signal to your body that your muscles are essential tissues vital to your survival. Your body generally tries to avoid burning through essential tissues. Lifting also increases growth hormone. Paired with the fasting-induced GH boost, your muscles will be in good standing.

Okay, so fasted workouts don’t appear to be bad for gains. Are they good?

Fasted training augments the anabolic response—the ability of muscles to take up protein and get bigger and stronger. A 2009 study found that, compared to athletes who lifted weights after breakfast, athletes who lifted weights in the morning before eating had an augmented anabolic response to a post-workout protein-and-carb shake.

Are Fasted Workouts Good for Fat Loss?

This one makes sense, doesn’t it? When you don’t have exogenous calories coming in, and you go for a run or walk or bike ride, your body should burn more body fat since it’s the only energy source available. But does it actually happen?

Well, short term studies find that fasted cardio increases fat oxidation in the body. People who go for a run in a fasted state have a lower respiratory quotient, an indication of greater fat burning versus glucose burning. One study found that a morning fasted cardio session increased 24-hour fat oxidation by 50% in young men.

An increase in 24-hour fat oxidation doesn’t say much about long term fat loss, however.

Another study followed a group of healthy women for four weeks, placing them on a morning fasted cardio routine. Three mornings a week, the subjects would perform 50 minutes of treadmill cardio at 70% of their max heart rate in a fasted state. Both the fasted group and the control group (who performed the same cardio, just not fasted) maintained a daily 500 calorie deficit. What happened?

There were no differences in fat loss between groups. Both groups lost weight and lost body fat, but fasted morning cardio did not accelerate the loss. A recent analysis of the available research came to the same conclusion: no difference in fat loss or weight loss between fasted workouts and fed workouts.

I’d like to see a similar four-week study done with men, who in my experience and from reading the fasting literature tend to have a more favorable response to extremes in caloric restriction.

This isn’t a perfect fasted workout study, but it’s better than nothing. A group of triathletes was placed on a “sleep-low” program: instead of eating a ton of carbs after their afternoon workouts, they ate none at all. They depleted their glycogen with the workout, ate a very low-carb dinner, and went to sleep. Then they woke up and did low-intensity cardio in a fasted state, which is the equivalent of a normal person going for a walk. The study was interested in performance, not fat loss, but the group who did their cardio in a glycogen-depleted, fasted state lost more fat than the control group.

An old bodybuilding classic for shedding fat is the fasted morning walk. Wake up, consume no calories, and go for a brisk 20-30 minute walk. In those who are already pretty lean but want to get very lean (like bodybuilders preparing for competition), fasted low-level cardio can be very effective. This is the hardest body comp transition—from lean to very lean. Lean is what the body “wants,” and going lower requires getting over the natural tendency to hold on to diminished body fat stores. A fasted walk, jog, or cycling session performed in the aerobic zone almost forces the body fat to release into circulation. Insulin is low. Sensitivity is high. The stage is perfect, in theory.

Are Fasted Workouts Good for Performance?

Yes and no.

To answer this question, we must note the distinction between training and competing. You might perform worse in a given workout if you’re fasting. You’ll probably perform better if you’ve eaten. But if you’ve consistently trained in a fasted state, the metabolic and muscle adaptations you’ll acquire will boost performance when you compete in a fed state. And that’s everything, isn’t it? While it’s fun to go hard in a workout, test your PR, and treat your training session like the world championship, the real reason we train is to adapt to the training and get better, fitter, and faster—whether for a legit competition or to simply get healthier. A fasted workout trains you to perform under difficult physiological conditions of low fuel availability, and that comes in handy. You probably wouldn’t enter a race or powerlifting match in a fasted state, but the fasted workouts you did in the months leading up to competition make you more likely to win.

The two are complementary. Train fasted, race fed.

Sprinting performance appears to suffer. In one study, sprinting athletes who had fasted had impaired speed and power thanks to less springiness. In another, fasted sprinting led to slower reaction times. Again—the question is, do the training adaptations you get from sprinting in a fasted state make up for the acute losses in performance?

Ramadan fasters (no food or drink during daylight hours) who engage in sprint training improve their soccer-specific endurance performance. They may suffer during the training, but they get good training effects.

As for strength training, there isn’t much solid scientific evidence that the fasted state improves or harms performance. One thing I’ve noticed—and have also heard from dozens of anecdotal reports—is that fasted workouts fill me with a special sort of energy. For lack of a better term, it feels more “Primal,” like you’re actually on the razor’s edge of desperation and performance, where your entire being is focused on lifting the weight, sprinting the hill, or spearing the deer that represents the difference between food for a week and total starvation. It’s pretty cool.

Some people report the opposite. Some people seriously lag if they haven’t eaten. They need something in their bellies to have a good workout. This is a subjective thing, and you’ll probably find that it changes from workout to workout. For example, strength workouts and low level aerobic activity (hiking, walking, paddling) go well for me on an empty stomach, while I prefer to have something light to eat before really intense Ultimate Frisbee matches. Figure out what works for yourself.

Implications for Certain Populations and Conditions…

Type 2 Diabetes

Fasted training improves several physiological markers that are especially relevant to people with type 2 diabetes. For one, it improves insulin sensitivity. The basic definition of type 2 diabetes is “extreme insulin resistance”; fasted workouts counter that insulin resistance. It also improves fat burning, another deficiency common in type 2 diabetes.

Keto Dieters

Keto dieters and fat-adapted folks on low-carb, high-fat programs seem to do better in the fasted state. If you’re already adept at burning your own body fat and training in a low-carbohydrate state, training in the lowest-carbohydrate state—a fasted one—isn’t a big leap.

Gender

As I’ve written before, women tend to react more poorly to intermittent fasting, especially fasts exceeding 14 hours. They are simply more sensitive to caloric restriction, seeing as how their biological “programming” prefers they have a steady source of calories in place for growing, feeding, and nursing babies. Whether you have kids or not, that’s what a significant portion of your DNA is geared toward.

That’s not to say fasted training doesn’t work for women. It just might not do anything special compared to fed training. For instance, this study found that whether overweight women did high intensity interval training in a fasted or fed state had no effect on the benefits. Both types of training worked equally well, improving body composition and the ability of the muscles to burn fat.

Other research finds that women can benefit from fasted training, though men may derive unique benefits. In another study, men and women performed fed and fasted endurance training. Both men and women saw better VO2max increases when fasted, but fasted men saw bigger boosts to muscle oxidative capacity. Fasting helped both in this case. It just helped men a little more.

How I Use Fasted Training

These days, most of my workouts are performed in the fasted state. Anything resembling lower level “cardio,” like walking, hiking, standup paddling, and bike rides are all done totally fasted.

Before heavy lifting or HIIT sessions, however, I’ll drink 20 grams of collagen peptides with some ketone salts and often creatine monohydrate. This isn’t to “fuel” me. The collagen provides the raw material my connective tissue (tendons, ligaments, cartilage) needs to adapt to the training stress, the creatine provides the substrate for quick ATP generation for short bursts, and—this is speculative, mostly—the ketones provide brain fuel to prevent “bonking” and act as an epigenetic signal for muscle preservation. This drink doesn’t contain many calories, nor does it provoke a huge insulin response. I’m technically breaking the fast, but I’m retaining most of the benefits.

I always continue the fast after my workouts. Going a few more hours without eating enhances the HGH response, which helps spare muscle burning and augments the adaptive responses. The ability to comfortably fast after a training session is a good sign that you’re fat-adapted. If I were trying to maintain some elite athletic schedule, I’d refill my glycogen stores, but I’m not chasing performance anymore. It just doesn’t make sense to burn through them and eat a bunch of carbs only to go do it again.

I don’t train in a fasted state for magical effects. I’m not expecting any miracles and neither should you. But I do think every healthy human should be able to complete a fasted workout without falling apart or losing more than a step.

I can. How about you? Ever try fasted workouts? How do you use fasting to augment your training?

Thanks for reading, everyone.

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References:

Deldicque L, De bock K, Maris M, et al. Increased p70s6k phosphorylation during intake of a protein-carbohydrate drink following resistance exercise in the fasted state. Eur J Appl Physiol. 2010;108(4):791-800.

Marquet LA, Brisswalter J, Louis J, et al. Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exerc. 2016;48(4):663-72.

Iwayama K, Kurihara R, Nabekura Y, et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015;2(12):2003-9.

Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014;11(1):54.

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493.

Cherif A, Meeusen R, Farooq A, et al. Three Days of Intermittent Fasting: Repeated-Sprint Performance Decreased by Vertical-Stiffness Impairment. Int J Sports Physiol Perform. 2017;12(3):287-294.

Cherif A, Meeusen R, Farooq A, et al. Repeated Sprints in Fasted State Impair Reaction Time Performance. J Am Coll Nutr. 2017;36(3):210-217.

Aloui A, Driss T, Baklouti H, et al. Repeated-sprint training in the fasted state during Ramadan: morning or evening training?. J Sports Med Phys Fitness. 2018;58(7-8):990-997.

The post Fasted Workouts: When They’re More Effective (and How I Incorporate Them) appeared first on Mark's Daily Apple.

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cynthiamwashington · 6 years ago

Text

Fasted Workouts: When They’re More Effective (and How I Incorporate Them)

Where does the truth lie? Let’s look….

To begin with, the evolutionary argument—the Grok logic—for fasted workouts is extremely appealing and intuitive.

Today, I’m going to dig into the literature to explore the most frequent questions and claims about fasted workouts and arrive as close to the truth as we can.

Are Fasted Workouts Good or Bad for Muscle Gain?

Let’s take a look.

Okay, so fasted workouts don’t appear to be bad for gains. Are they good?

Are Fasted Workouts Good for Fat Loss?

An increase in 24-hour fat oxidation doesn’t say much about long term fat loss, however.

I’d like to see a similar four-week study done with men, who in my experience and from reading the fasting literature tend to have a more favorable response to extremes in caloric restriction.

Are Fasted Workouts Good for Performance?

Yes and no.

The two are complementary. Train fasted, race fed.

Implications for Certain Populations and Conditions…

Type 2 Diabetes

Keto Dieters

Gender

How I Use Fasted Training

These days, most of my workouts are performed in the fasted state. Anything resembling lower level “cardio,” like walking, hiking, standup paddling, and bike rides are all done totally fasted.

I can. How about you? Ever try fasted workouts? How do you use fasting to augment your training?

Thanks for reading, everyone.

(function($) { $("#dfqKPXI").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfqKPXI" ); })( jQuery );

ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '72277' });

References:

Marquet LA, Brisswalter J, Louis J, et al. Enhanced Endurance Performance by Periodization of Carbohydrate Intake: “Sleep Low” Strategy. Med Sci Sports Exerc. 2016;48(4):663-72.

Iwayama K, Kurihara R, Nabekura Y, et al. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015;2(12):2003-9.

Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014;11(1):54.

Cherif A, Meeusen R, Farooq A, et al. Three Days of Intermittent Fasting: Repeated-Sprint Performance Decreased by Vertical-Stiffness Impairment. Int J Sports Physiol Perform. 2017;12(3):287-294.

Cherif A, Meeusen R, Farooq A, et al. Repeated Sprints in Fasted State Impair Reaction Time Performance. J Am Coll Nutr. 2017;36(3):210-217.

Aloui A, Driss T, Baklouti H, et al. Repeated-sprint training in the fasted state during Ramadan: morning or evening training?. J Sports Med Phys Fitness. 2018;58(7-8):990-997.

The post Fasted Workouts: When They’re More Effective (and How I Incorporate Them) appeared first on Mark's Daily Apple.

Article source here:Marks’s Daily Apple

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iamthebarefootone · 6 years ago

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Best running watches 2018

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As runners we're lost without the data from our GPS running watch – but with so many choices, which is the right one for you?

We've tested every running watch on the market in our in-depth reviews, and compiled this brand new round up of our top picks. We've included entries for every type of runner, from data obsessed ultras to newbies that are just graduating from Couch to 5K.

The key takeaway? Everyone can benefit from a running watch to help them gauge their improvements and motivate, so read on for our best of the best.

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When it comes to pure running, the Forerunner 935 gets the nod. While the Fenix 5 Plus is probably the company’s ultimate multisport and endurance watch, the Forerunner 935 gets you the complete running experience. Light, clear to read and easy to use, the Forerunner 935 is one of the most wearable running watches out there.

It’s designed to track most forms of running, including trail sessions, plus it includes the company’s Elevate heart rate sensor, for HR data from runs, and also 24/7 fitness tracking. And it’s what it does with that data that’s truly impressive. VO2 Max data, Training Effect ratings from your session, training effectiveness and advised rest times are all gleaned from your heart rate variability readings.

That’s of course on top of standard running data: pace, distance etc, as well as more complex data. Heart rate zones are all accessible during a run, and you can use an ANT+ chest strap if you really want top notch accuracy. The Garmin’s optical sensor is good enough for medium intensity training runs, but falls down during hill sprints and other types of session. It's also compatible with Garmin's Running Dynamics Pod, which delivers six running dynamics including cadence, ground contact time, stride length and more.

In short, if you’re getting serious about running, the Forerunner 935 offers the best running focused analytics. Ultrarunners should look to the Fenix 5, while novices are much better served by the Forerunner 235.

£469.99, garmin.com | Amazon

A veteran in the running watch game, the Forerunner 235 is three years old, but always available for a good deal. It was the first to introduce the form-factor carried on by the 935 and is comfortable to wear and easy to use.

It uses the company’s Elevate optical HRM (the same sensor found on the likes of the Garmin Forerunner 935 at 2x the cost) and VO2 Max metrics; it's the complete package. You don’t get the full range of data you’ll find on the Fenix and Forerunner 935, but VO2 Max is a great running stat, and a great addition at this price point.

And you get more than just GPS-tracked running and cycling, with all-day heart rate tracking, steps, sleep and smartwatch features. There aren't many in Garmin's line-up which do all that for under £200.

£185.99, garmin.com | Amazon

All the entries in our list have been fairly pricey – and offer a lot of data. But what about runners who just want a good GPS watch without the data science of an Olympic athlete? The Garmin Forerunner 35 eschews the detailed data in favour of running pace, distance and heart rate zones.

Like the rest of the Garmin line-up the Elevate heart rate tech is plenty good enough to offer insights into steady, medium intensity runs, but you won’t want to be using it for high intensity. However, unlike bigger, better watches, you can’t hook up a chest strap.

The design is pretty minimal, but the LCD screen is ready to read while running, and it’s water resistant to 5ATM – so you can wear it in the shower after. There’s basic fitness tracking elements as well.

While its $200 price tag has been usurped by the new Polar M200, we'd still opt for Garmin's budget running watch as it boasts most of the features you'll need out on your run.

£169.99, garmin.com | Amazon

Amazfit Stratos

Not one of the traditional running watch names, the Amazfit from Chinese company Huami is a bit of a Garmin copycat – but the results actually pay off.

The Stratos tracks walking, running, cycling, triathlon, swimming, elliptical, mountaineering, trail running, tennis, soccer and skiing. It comes with built-in GPS and GLONASS (Russian satellites which should offer a faster lock-on) support to boot.

Amazfit has signed up FirstBeat, who does all of Garmin’s advanced metrics. That means VO2 Max data a big part of the package , for substantially less than you’ll find elsewhere. While there’s optical heart rate on board which struggles compared to Garmin, Apple and co, the Stratos will hook up to chest straps for properly locked on data.

And the features keep on coming. You can add GPX files which will suit trail runners, and it kicks out to Strava too, which is great because the app experience is sometimes crummy compared to the likes of Polar Flow or Garmin Connect. You could do a lot worse than the Amazfit Stratos.

$199.99, amazfit.com | Amazon

TomTom has pulled out of the wearable tech game, but the good news is that this favourite of the Wareable team can be picked up at stunning prices.

While it does all the basics, its optical heart rate monitor was what really impressed. Top notch accuracy aced our tests, and we loved the Route Exploration feature, which enables you to upload GPX routes and follow them from the watch.

The Spark 3 can store MP3s, which it'll play via a pair of wireless headphones, although that side of the experience was always a bit clunky. But that serves to detract from a great fitness experience. Easy to use with clear screens make it well suited to beginners, and it plays nicely with every third party service – Strava included – so you can have your data pushed into better, more able platforms.

£119.99, tomtom.com | Amazon

Back when the Apple Watch first arrived we’d have never recommended it as a running watch – but if you’re looking for a smartwatch suited for running it’s now got the features you’ll need and watchOS 5 just delivered even more.

Built-in GPS is accurate and locks on instantly so there’s no waiting around on cold days, and Apple has let third-party apps like Strava access sensor data. Yes, the data is limited to pace, time, distance and heart rate – but you’ll also get credit for sessions in the Apple Watch’s excellent fitness tracking features.

Apple Music playlist syncing is ridiculously easy, and you can pay for a drink with Apple Pay when you're done. What's more, the addition of LTE means streaming tunes on the go, and you can make calls on long runs, which adds that level of personal safety.

But watchOS 5 – available for Series 2, Series 3 and Series 4, delivers a host of new features aimed directly at runners. Rolling pace (a summary of your last km/mile), average cadence and automatic run detection have all been added to the Workout app – if you choose to use it.

And while it's now a decent ecosystem for runners, most services are catered for via third-party apps, which can now access the GPS sensor and optical heart rate monitor. That sensor – on the Series 4 – stood up incredibly well to the rigours of testing. It's far from perfect, but still capable of returning useful data, training within zones, and getting feedback on HIIT sessions – and tested better than Garmin, Suunto rivals.

From: £399.99, apple.com | Amazon

When it comes to running the Ionic is the only Fitbit watch with GPS built in.

The experience matches the basic end of the Garmin line-up by measuring pace, distance and calories. There’s not a great many extra metrics like cadence – the Fitbit Ionic keeps things simple, and will suit weekend runners more than those who are getting really serious.

But like the Apple Watch it’s the fitness tracking elements that really excel. The app is excellent, and using it for running means you get more of a 360-degree picture of your health, with badges earned for running goals and a more detailed assessment of your weekly activity.

Battery life is decent, but won’t trouble high-end Garmins. You get around five days of use and 10 hours of GPS tracking. That’s much better than an Apple Watch Series 3, which is a much closer competitor.

£299.99, fitbit.com | Amazon

We initially deemed the Fenix 5 Plus overkill for the standard runner, but recent changes have meant its exclusion can no longer be justified.

The Garmin Fenix 5 Plus is the company’s ultimate running watch, make no bones about that. It caters for all types of outdoor sport, and there’s modes for normal and trail running (not to mention everything from hiking to SUP and even skydiving).

There’s no Garmin watch that offers more in terms of running dynamics, and it matches the Forerunner 935 for data output. That naturally includes VO2 Max, recovery times, race prediction, Training Effect (aerobic and anaerobic from every session), Training Load (and when to take a break) all gleaned from the built-in optical sensor.

 For those who love to explore on their runs there’s full TOPO rich mapping, an upgrade over the standard Fenix 5, and you can also upload GPX routes to follow as well.

And as of a new update, it’s the only Garmin watch (for now) to include offline Spotify playback. Add to that Garmin Pay NFC support and you have one hell of a running watch.

The only real negative is the price: expect to pay £599, which is twice the price of many of the sports watches on test.

Fenix 5 Plus: £599.99 garmin.com | Amazon

Fenix 5S Plus: £599.99, garmin.com | Amazon

Fenix 5X Plus: £749.99, garmin.com | Amazon

Replacing the mighty (but ancient) Polar V800 in our running watch list, the Polar Vantage V – which is landing in stores very soon – adds new metrics into the mix, making it a different proposition to any sports device out there.

Aside from heart rate tracking and pace/distance data, the Vantage V aims to track running power – without the use of a footpod. Why you ask? Running power is becoming the metric de jour, helping runners to hit pace targets via the physiological effort rather than heart rate or pure pace. Intelligently used, this will help you to conserve energy in long runs or races, and use your reserves intelligently.

And there’s more. A focus on recovery means this is a watch for those who are interested in training to the max, and certainly a strong choice for goal-chasing PB hunters.

£439, polar.com

Suunto 9

Another sports watch with a clear USP, it’s purely ultrarunners who need apply for the membership of the Suunto 9 club. With a whopping 120 hours of GPS on offer (if you put the device into its strictest power saving mode), it’s all about longevity.

There’s a bunch of tracked sports in addition to running (cycling, hiking, and swimming to name but a few), but the focus is predominantly on battery life. Before any workout you’ll get a predication of how much battery you have, and warnings will prompt you to charge before it’s too late. What’s more, you can switch up battery modes mid-run, so there’s no worries about the Suunto finishing before you do.

The Suunto also uses a nifty FusedSpeed feature, which estimates pace from arm movement when the GPS gets patchy. That’s great news for trail runners fed up with garbled GPS data when running in woods.

However, a lacklustre app and analysis, plus a pretty annoying interface on the watch means that unless you’re someone who tests the battery limits of their existing GPS watch – we’d recommend one of the Garmins above.

£499, suunto.com | Amazon

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