Connect with us

General

Even 20-second exercises can improve fitness

Published

on

Loading...


By THE NEW YORK TIMES
More by this Author

As little as 20 seconds of brisk stair climbing, done several times a day, might be enough exercise to improve fitness, according to a pragmatic new study of interval-style training.

The study finds that people can complete a meaningful series of insta-workouts without leaving their office building or even changing out of their dress shoes, offering hope — and eliminating excuses — for those of us convinced that we have inadequate time, expertise, income or footwear to exercise.

By this point in January, many of us have begun to waver on our New Year’s fitness resolutions, often blaming jammed schedules for our neglected workouts.

Such perceived time constraints have fuelled interest in exercise that is short but strenuous, substituting intensity for duration. These types of workouts, structured as interval sessions, consist of brief spurts of high-intensity exercise, such as 20 seconds of all-out pedalling on a stationary bicycle, interspersed with periods of rest.

I have written about the science behind high-intensity interval training, or HIIT, which indicates that even a minute or so a day of hard effort can increase endurance and improve many aspects of health, including blood pressure and blood-sugar control.

But typical high-intensity interval workouts, in practice, are lengthier and less convenient than many of us might hope. They typically require time to reach the gym or running path, change, warm up and shower, in addition to the formal exercise.

Recognising these drawbacks, exercise scientists at McMaster University in Hamilton, Ontario, who have been noodling in their labs for years with different types and lengths of HIIT workouts, began to consider how best to simplify and shorten intense training so that it could be doable for most people but still effective.

Stair climbing emerged as one option. Clambering up a stairwell demands physical effort but little planning, travel or cost, since most office buildings contain stairs.

In 2017, the scientists published their first relevant study. It showed that sedentary women who completed three, 20-second bouts of climbing stairs, performed in one session with several minutes of rest between the climbing, increased their fitness by about 12% after six weeks.

But that workout still required about 10 minutes or so of uninterrupted time, which, though truncated, might be difficult for some people to tuck into a workday.

So, for the new study, which was published this month in Applied Physiology, Nutrition, and Metabolism, the researchers decided to see whether it was feasible to break the workout into a series of “exercise snacks” spread throughout the day.

Loading...

Their hope was that a single quick burst of stair climbing would be strenuous enough to prompt improvements in fitness if it were repeated multiple times, even with hours in between.

To find out, they recruited 24 healthy but inactive college students, tested their endurance and leg power using a specialised stationary bicycle, and randomly assigned them either to continue with their normal lives as a control group or start exercise snacking.

The exercisers reported to the physiology building’s stairwell. There, the researchers directed them to warm up with a few jumping jacks, squats and lunges and then hurry up 60 steps — three flights of stairs — as quickly as they could, one step at a time, while using the guardrail for safety. These ascents lasted about 20 seconds.

And that was the workout. The volunteers repeated these abbreviated exercise snacks twice more that day, usually at lunch and again in the afternoon, for a total intense exercise time of about a minute.

By the end of six weeks, the exercisers had increased their aerobic fitness by about 5%. They also showed improvements in leg power and could generate more power while cycling.

These results suggest that intermittent, quickie stair climbing can be an effective workout, says Martin Gibala, a professor and chairman of kinesiology at McMaster University and the study’s senior author.

“We had wanted to make interval training as easy and convenient as possible while still providing enough physical stimulus” to actually improve fitness, he says.

Of course, this snacking approach to intervals did not elevate fitness as much as the single sessions of repeated stair climbing that he and his colleagues had examined earlier, he says.

It also is not clear from this experiment whether and how the widely spaced intervals might affect people’s blood pressure and other measures of health, including appetite and weight, and also whether older people or those who already are in shape would similarly benefit.

“This was a small, proof-of-concept study,” Gibala says. He and his colleagues plan to conduct larger, longer-term studies of the effects of differing amounts of and approaches to stair-climbing and other interval workouts.

“We are not suggesting that this type of exercise can or should” replace all other physical activity, he continues. “But it is one possible way for people who think they are too busy to work out to fit exercise into their lives.”



Loading...

General

Sordid tale of the bank ‘that would bribe God’

Published

on

Loading...

Bank of Credit and Commerce International. August 1991. [File, Standard]

“This bank would bribe God.” These words of a former employee of the disgraced Bank of Credit and Commerce International (BCCI) sum up one of the most rotten global financial institutions.
BCCI pitched itself as a top bank for the Third World, but its spectacular collapse would reveal a web of transnational corruption and a playground for dictators, drug lords and terrorists.
It was one of the largest banks cutting across 69 countries and its aftermath would cause despair to innocent depositors, including Kenyans.
BCCI, which had $20 billion (Sh2.1 trillion in today’s exchange rate) assets globally, was revealed to have lost more than its entire capital.
The bank was founded in 1972 by the crafty Pakistani banker Agha Hasan Abedi.
He was loved in his homeland for his charitable acts but would go on to break every rule known to God and man.
In 1991, the Bank of England (BoE) froze its assets, citing large-scale fraud running for several years. This would see the bank cease operations in multiple countries. The Luxembourg-based BCCI was 77 per cent owned by the Gulf Emirate of Abu Dhabi.  
BoE investigations had unearthed laundering of drugs money, terrorism financing and the bank boasted of having high-profile customers such as Panama’s former strongman Manual Noriega as customers.
The Standard, quoting “highly placed” sources reported that Abu Dhabi ruler Sheikh Zayed Sultan would act as guarantor to protect the savings of Kenyan depositors.
The bank had five branches countrywide and panic had gripped depositors on the state of their money.
Central Bank of Kenya (CBK) would then move to appoint a manager to oversee the operations of the BCCI operations in Kenya.
It sent statements assuring depositors that their money was safe.
The Standard reported that the Sheikh would be approaching the Kenyan and other regional subsidiaries of the bank to urge them to maintain operations and assure them of his personal support.
It was said that contact between CBK and Abu Dhabi was “likely.”
This came as the British Ambassador to the UAE Graham Burton implored the gulf state to help compensate Britons, and the Indian government also took similar steps.
The collapse of BCCI was, however, not expect to badly hit the Kenyan banking system. This was during the sleazy 1990s when Kenya’s banking system was badly tested. It was the era of high graft and “political banks,” where the institutions fraudulently lent to firms belonging or connected to politicians, who were sometimes also shareholders.
And even though the impact was expected to be minimal, it was projected that a significant number of depositors would transfer funds from Asian and Arab banks to other local institutions.
“Confidence in Arab banking has taken a serious knock,” the “highly placed” source told The Standard.
BCCI didn’t go down without a fight. It accused the British government of a conspiracy to bring down the Pakistani-run bank.  The Sheikh was said to be furious and would later engage in a protracted legal battle with the British.
“It looks to us like a Western plot to eliminate a successful Muslim-run Third World Bank. We know that it often acted unethically. But that is no excuse for putting it out of business, especially as the Sultan of Abu Dhabi had agreed to a restructuring plan,” said a spokesperson for British Asians.
A CBK statement signed by then-Deputy Governor Wanjohi Murithi said it was keenly monitoring affairs of the mother bank and would go to lengths to protect Kenyan depositors.
“In this respect, the CBK has sought and obtained the assurance of the branch’s management that the interests of depositors are not put at risk by the difficulties facing the parent company and that the bank will meet any withdrawal instructions by depositors in the normal course of business,” said Mr Murithi.
CBK added that it had maintained surveillance of the local branch and was satisfied with its solvency and liquidity.
This was meant to stop Kenyans from making panic withdrawals.
For instance, armed policemen would be deployed at the bank’s Nairobi branch on Koinange Street after the bank had announced it would shut its Kenyan operations.
In Britain, thousands of businesses owned by British Asians were on the verge of financial ruin following the closure of BCCI.
Their firms held almost half of the 120,000 bank accounts registered with BCCI in Britain. 
The African Development Bank was also not spared from this mess, with the bulk of its funds deposited and BCCI and stood to lose every coin.
Criminal culture
In Britain, local authorities from Scotland to the Channel Islands are said to have lost over £100 million (Sh15.2 billion in today’s exchange rate).
The biggest puzzle remained how BCCI was allowed by BoE and other monetary regulation authorities globally to reach such levels of fraudulence.
This was despite the bank being under tight watch owing to the conviction of some of its executives on narcotics laundering charges in the US.
Coast politician, the late Shariff Nassir, would claim that five primary schools in Mombasa lost nearly Sh1 million and appealed to then Education Minister George Saitoti to help recover the savings. Then BoE Governor Robin Leigh-Pemberton condemned it as so deeply immersed in fraud that rescue or recovery – at least in Britain – was out of the question.
“The culture of the bank is criminal,” he said. The bank was revealed to have targeted the Third World and had created several “institutional devices” to promote its operations in developing countries.
These included the Third World Foundation for Social and Economic Studies, a British-registered charity.
“It allowed it to cultivate high-level contacts among international statesmen,” reported The Observer, a British newspaper.
BCCI also arranged an annual Third World lecture and a Third World prize endowment fund of about $10 million (Sh1 billion in today’s exchange rate).
Winners of the annual prize had included Nelson Mandela (1985), sir Bob Geldof (1986) and Archbishop Desmond Tutu (1989).
[email protected]    

Loading...

Monitor water pumps remotely via your phone

Tracking and monitoring motor vehicles is not new to Kenyans. Competition to install affordable tracking devices is fierce but essential for fleet managers who receive reports online and track vehicles from the comfort of their desk.

Loading...
Continue Reading

General

Agricultural Development Corporation Chief Accountant Gerald Karuga on the Spot Over Fraud –

Published

on

Loading...

Gerald Karuga, the acting chief accountant at the Agricultural Development Corporation (ADC), is on the spot over fraud in land dealings.

ADC was established in 1965 through an Act of Parliament Cap 346 to facilitate the land transfer programme from European settlers to locals after Kenya gained independence.

Karuga is under fire for allegedly aiding a former powerful permanent secretary in the KANU era Benjamin Kipkulei to deprive ADC beneficiaries of their land in Naivasha.

Kahawa Tungu understands that the aggrieved parties continue to protest the injustice and are now asking the Ethics and Anti-corruption Commission (EACC) and the Directorate of Criminal Investigations (DCI) to probe Karuga.

A source who spoke to Weekly Citizen publication revealed that Managing Director Mohammed Dulle is also involved in the mess at ADC.

Read: Ministry of Agriculture Apologizes After Sending Out Tweets Portraying the President in bad light

Dulle is accused of sidelining a section of staffers in the parastatal.

The sources at ADC intimated that Karuga has been placed strategically at ADC to safeguard interests of many people who acquired the corporations’ land as “donations” from former President Daniel Arap Moi.

Despite working at ADC for many years Karuga has never been transferred, a trend that has raised eyebrows.

“Karuga has worked here for more than 30 years and unlike other senior officers in other parastatals who are transferred after promotion or moved to different ministries, for him, he has stuck here for all these years and we highly suspect that he is aiding people who were dished out with big chunks of land belonging to the corporation in different parts of the country,” said the source.

In the case of Karuga safeguarding Kipkulei’s interests, workers at the parastatals and the victims who claim to have lost their land in Naivasha revealed that during the Moi regime some senior officials used dubious means to register people as beneficiaries of land without their knowledge and later on colluded with rogue land officials at the Ministry of Lands to acquire title deeds in their names instead of those of the benefactors.

Read Also: Galana Kulalu Irrigation Scheme To Undergo Viability Test Before Being Privatised

Loading...

“We have information that Karuga has benefitted much from Kipkulei through helping him and this can be proved by the fact that since the matter of the Naivasha land began, he has been seen changing and buying high-end vehicles that many people of his rank in government can’t afford to buy or maintain,” the source added.

“He is even building a big apartment for rent in Ruiru town.”

The wealthy officer is valued at over Sh1.5 billion in prime properties and real estate.

Last month, more than 100 squatters caused scenes in Naivasha after raiding a private firm owned by Kipkulei.

The squatters, who claimed to have lived on the land for more than 40 years, were protesting take over of the land by a private developer who had allegedly bought the land from the former PS.

They pulled down a three-kilometre fence that the private developed had erected.

The squatters claimed that the former PS had not informed them that he had sold the land and that the developer was spraying harmful chemicals on the grass affecting their livestock and homes built on a section of the land.

Read Also: DP Ruto Wants NCPB And Other Agricultural Bodies Merged For Efficiency

Naivasha Deputy County Commissioner Kisilu Mutua later issued a statement warning the squatters against encroaching on Kipkuleir’s land.

“They are illegally invading private land. We shall not allow the rule of the jungle to take root,” warned Mutua.

Meanwhile, a parliamentary committee recently demanded to know identities of 10 faceless people who grabbed 30,350 acres of land belonging to the parastatal, exposing the rot at the corporation.

ADC Chairman Nick Salat, who doubles up as the KANU party Secretary-General, denied knowledge of the individuals and has asked DCI to probe the matter.

Email your news TIPS to [email protected] or WhatsApp +254708677607. You can also find us on Telegram through www.t.me/kahawatungu

Loading...
Continue Reading

General

William Ruto eyes Raila Odinga Nyanza backyard

Published

on

Loading...

Deputy President William Ruto will next month take his ‘hustler nation’ campaigns to his main rival, ODM leader Raila Odinga’s Nyanza backyard, in an escalation of the 2022 General Election competition.

Acrimonious fall-out

Development agenda

Won’t bear fruit

Loading...
Continue Reading
Advertisement
Loading...
Advertisement
Loading...

Trending

Kenyan Tribune