The Tabata Protocol – High on gain, low on pain

Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

.. so begins the Tabata Protocol abstract; Tabata was developed by Dr. Izumi Tabata in Tokyo. In short, the Tabata Protocol describes an efficient workout method that can be completed in four (4) minutes. Yes, four minutes. Adding a warm-up of 10 minutes, and a five minute cool-down period, you have a great exercise tool that won’t eat your precious time 🙂

It goes like this:

Do something at maximum load for 20 seconds; rest for 10 seconds
Repeat for a total of eight 20+10 sets (four minutes in total).

This method has a serious advantage to many other workouts in that you can do it almost anywhere, at almost any given time. What’s better, it works — it really works. The key concept here is “maximum load“. We’re looking for 100%!

There are a zillion links and sites talking about this (and now there are a zillion + one), here are a few:

The Tabata Tune-Up
Lean & Hungry Fitness: Tabata Intervals
RossTraining.com: Tabata Intervals
PeakPerformance: aerobic interval training
TDKtutor: Tabata method
Kuzora Personal Training: Cardio Ideas
The secre of Tabata
Fat Loss in Four Minutes

A Tabata Clock for Windows/Linux/Mac/Mobile:

Tabata Clock

(of course, one could simply create an MP3 file with 20 second music intervals, followed by 10 second intervals of something else, sustained for four minutes — TRUE software at its best 😉

KOM OCH RÖK I MOLNET!

På DN.SE:s förstasida, 2008-11-12 publicerades en artikel med rubriken “Microsoft tar steget ut på molnet”, skriven av Yvonne Edenholm. Det är bara att gratulera Microsoft till ännu en mediakupp. Hur kan Sveriges största dagstidning låta ett företag använda sig av sitt löp genom att maskera något så banalt som detta som en “nyhet”? Och hur kan Yvonne Edenholm inte se detta som marknadsföring?

“Det som släpps nu är också gratis om man har office på en dator.” Grattis! Det är som att säga att du får äta smörgåsen om du köper den.

Att lagra elektroniska dokument på “nätet” är inget nytt; det räcker inte med att kalla det för “Cloud” eller “Moln”. Att komma åt dessa dokument från ett “Internetcafé” eller hemifrån är inte heller nytt.

Om man hade kunnat redigera dokumenten, med samma funktionalitet som vid lokal användning, utan att behöva ha någon särskild programvara installerad lokalt, då hade det varit en nyhet, eftersom Microsoft inte tidigare haft någon sådan produkt som nått de breda massorna.

“Det här är ett första steg. I nästa version av Office, som kommer om ett år, ska det också finnas en variant som är helt gratis och bara finns på nätet” enligt Thomas Floberg, produktchef på svenska Microsoft.

Enligt Yvonne Edenholms “artikel” så rör det här sig om en testversion av Office live workspace. Jaha.. så.. var är nyheten?

Länk till artikeln: Microsoft tar steget ut på molnet

The SonyEricsson Xperia X1: First impressions

It’s been some time since SonyEricsson had this sort of media presence and coverage due to a product release. Needless to say, at the mind boggling rate they’re releasing new mobile phone products, it’s easy to get the impression that the wheels are spinning at bit too fast at times. SonyEricsson’s latest flagship product, the Xperia X1, does warrant some extended coverage; partially since it’s the first product from the company that is based on the Windows Mobile platform.

Opening the box unveils the standard stuff; a charger, headphone/handsfree, a battery, some product documentation, and obviously the Xperia X1 phone. Inserting the SIM card, and the battery is easy. Replacing the external memory card (MicroSD) with the 8GB add-on I purchased is a little bit tricky, mainly due to the size of MicroSD cards, but after a few seconds I find a paper clip to help me in my task. The one thing that I’m missing at a first glance is a screen protector. I keep my phone in a pocket, usually in my pants or possibly my jacket. I can’t possibly fit a “carrying case” into either of those places. For a phone of this type, and at this price, I’d expect a suitable screen protector to be included in the box.

Holding the Xperia X1 in my hand, it feels solid, and it looks good. It’s not an Iphone, nor do I think it wants to be one, but it feels like a solid piece of hardware. Sliding out the keyboard feels “just right”.

Continue reading The SonyEricsson Xperia X1: First impressions

Replacing dAlbum with ZenPhoto

The number of web based photo album software packages steadily increase; some are less successful attempts. Web based photo album software can be divided into a number of categories: Quick ‘n’ Dirty, Small, Large, Custom, and Photo management. You could probably find another 100 categories, but this is a fairly decent base set. It’s also quite popular to embed/incorporate a photo album as part of a blog or a website running some other software (like Joomla, WordPress, S9Y, and so on).

What is a good package is an impossible discussion :-); “everyone is entitled to their opinion” definitely applies. I’ve been using the PHP-based dAlbum for a number of years. The main reason was “simplicity”. I didn’t need anything fancy, nor did I care much about themes or extending the functionality of my photo album. dAlbum also doesn’t require a database connection. For another website, I’ve been using Gallery. The biggest problem with Gallery (IMHO), is that it’s quite big/bloated. I can definitely do a lot of things, but it’s a bit like Microsoft Office, very few users need all of its functionality 🙂

Recently, a friend of mine pointed me in the direction of ZenPhoto, which is “yet another PHP-based web photo album” package 🙂 Its functionality is fairly simple and straightforward. There are themes, although not that many, and there are some extensions; WordPress, Google Maps, etc. What’s more important (to me) is that it does the job, and I don’t feel too limited by its features (or lack thereof). ZenPhoto’s requirements are quite small, although one could argue that the need for a MySQL database makes it unnecessarily complex: PHP 4.10+ with GD support and MySQL 3.23+. It works nicely with MySQL 5.x and PHP 5.x.

Are you stuck with an old/bloated/static/sad piece of web based photo album software? Perhaps you should check out ZenPhoto too: ZenPhoto.org