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Wednesday, October 16, 2013
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The 10 Best Ways To Recover From An Intense Workout
This post originally appeared on Details.com. Keep reading to see what you should be doing when you're doing working out.
1. Slow Your Flow
Forrest and Slow Flow Yoga let you focus on breathing. "If you don't breathe well, your blood isn't moving properly, and everything will hurt," says Erica Mather, an instructor at Pure Yoga in New York. Nail the pigeon pose, which loosens tight hamstrings and hips. Pure Yoga offers both classes (pureyoga.com); for a list of instructors, go to forrestyoga.com.
2. Start Therapy
Schedule a physical-therapy prescreen to evade excess soreness: "We test muscles for tightness and weakness," says Kelly Sanders, president of the physical therapists' group Team Movement for Life. Find a therapist on the American Physical Therapy Association's website (apta.org).
3. Pick Up Steam
Try two to three sets of steam-room intervals—five minutes in a steam room, then five minutes in a cold shower. The contrast gets blood flowing. Fans include Tom Brady and Usher.
4. Grab Some Foam
Rolling your lower half on a foam cylinder helps reduce muscle inflammation and repairs cells. Most gyms keep one near the mats, or buy your own for $45 at roguefitness.com. If you're traveling, try the Stick ($48; thestick.com).
5. Go East
Body treatments based on Oriental medicine, such as Thai or Ayurvedic massage, go deep. The masseuse will use elbows and feet to knead muscles. Exhale Spa is known for its acupuncture-without-needles Om Body Therapy ($135 per hour; exhalespa.com).
6. Get On The Ball
Place a lacrosse ball (its density makes it perfect for the job) beneath knotted muscles and roll over it. Grab a pair for $6 at lacrosseballs.com; see video demos at mobilitywod.com.
7. Band Together
Pulling resistance bands stretches and strengthens knee and shoulder joints. FYI: Bands are color-coded by resistance ($15; roguefitness.com).
8. Pack A Snack
Immediately post-workout, snack on a 225- to 350-calorie combo of 45 percent complex carbs (for energy), 30 percent lean protein (to repair and grow muscles), and 25 percent good fats (to feel full), says Cheryl Forberg, a registered dietitian. Go for a glass of low-fat chocolate milk or a protein shake of Greek yogurt, protein powder, and berries.
9. Raise The Bar
For packaged goods, Forberg suggests protein bars and shakes made with mostly natural ingredients, sans sugar or Splenda, such as Clif and Luna bars and Jay Robb shakes.
10. Dine In 45
Forty-five minutes après-snack, have a 450-to-700-calorie meal of the same carbs-to-protein-to-fat ratio. Think grilled chicken or salmon with asparagus and potatoes or a stir-fry with lean protein, vegetables, and whole-grain rice.
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The Taoiseach Enda Kenny is wrong to claim that austerity is coming to an end
The Irish economy remains in depression. It is the ECB's bailout of the banks we are being invited to celebrate
Ireland is being held up once more as the star pupil of the austerity school of economics in Europe, with the Taoiseach Enda Kenny arguing that his government is exiting the bailout programme set by the troika of European Union, the European Central Bank and the IMF. He says the era of austerity is coming to an end.
Both of these claims are clearly questionable, but they do illuminate some important features of the situation in Europe – including Britain.
The policy of the Dublin government will continue to be set by the troika for many years to come. In fact the EU has already put in place a system of budget monitoring, regulation and even sanctions that will enshrine permanent austerity for all members of the euro. In addition, it has become customary for the IMF to put in place a new credit facility once initial bailout money runs dry which has its own strings attached. Therefore it is untrue that austerity is at an end. Instead, the assets and loans held by Irish banks have become so devalued as a result of economic weakness that the risk of a new bailout for their creditors is rising.
There is also an important reason why Ireland cannot be emulated by countries such as Greece and Portugal. At the outset of the crisis, the Irish economy was vastly more prosperous. And after a prolonged slump across the European periphery, that remains the case. One measure of the failure of successive Dublin governments is that living standards have fallen so far that they have fallen back towards British levels, having pulled ahead before the turn of the last century.
There is always a chorus in Britain that wants to ascribe all economic ills to the EU. But George Osborne's threat to maintain austerity until at least 2018 and to aim for budget surpluses matches the perma-austerity of Brussels, Frankfurt and Washington. The lazy assertion of British Eurosceptics of both left and right, that we are better off outside the euro, is disproved by the fact that in international currency terms the British economy has contracted by more than any other country. Britain has not prospered from devaluation.
Similarly, the outbreak of self-congratulation both sides of the Irish Sea is entirely misplaced. The recent self-criticism from the Office for Budget Responsibility regarding its own hopeless forecasting record includes a clear verdict that the source of the very weak recovery in Britain is an unexpected increase on government consumption.
Dublin governments tend to lack the age-old arrogance of the British political elite and so seek plaudits abroad. The governing coalition of the rightwing Fine Gael and Irish Labour parties looks to be patted on the back or perhaps the head, for a forecast that government finances will shift into what is called a primary surplus, that is a surplus on government finances before interest payments are taken into account. But this is a claim increasingly made by supporters of the governments implementing austerity in Portugal and Greece too, and is largely meaningless. Unless the growth rate of the economy exceeds this growing interest bill, the level of government debt becomes unsustainable.
But for the time being the immediate risk of government default has been sharply lowered. This is partly due to the commitment of the ECB to "do whatever it takes" to maintain the euro. Whatever extends to unlimited for bailouts for creditors, mainly European and British banks, but not a euro for the governments.
It is this life-support operation for the banks we are now invited to celebrate. The party is likely to be shortlived as austerity is hollowing out the economy. Without investment productive capacity declines. In Ireland, net new investment (after deducting depreciation, wear and tear and so on) is close to zero. The economy remains in a depression, one of whose effects is to pile up bad loans at the retail banks, including distressed mortgage payers. Austerity is the enemy of growth and cannot resolve the crisis.
IrelandAusterityEconomic policyEuropeEuropean UnionInternational Monetary Fund (IMF)EconomicsEuropean Central BankEuropean monetary unionEconomic growth (GDP)Michael Burketheguardian.com © 2013 Guardian News and Media Limited or its affiliated companies. All rights reserved. | Use of this content is subject to our Terms & Conditions | More FeedsWorld Cup qualification lifts gloom in Bosnia-Herzegovina
Thousands of partying Bosnians throng streets of Sarajevo, and politicians jump on bandwagon to toast national success story
From the air, it looked as though the war had returned to the battered city of Sarajevo. Blazing fires and the din of explosives suggested a rewind to the dark days of the remorseless Serbian siege of the city 20 years ago.
But unlike then, the streets were thronged with tens of thousands of partying Bosnians. The noise was not from Serbian artillery pieces but from fireworks. Because Bosnia's footballers are going to Brazil.
It will go down as probably the most joyful moment in the chronically divided country of Bosnia-Herzegovina in almost two decades, as qualification for next year's World Cup triggered ecstatic all-night celebrations on the streets of the capital and other cities.
For a day or two at least, the ethnic frictions and political dysfunction dissolved in an outpouring of pride. Adnan Hadzic, on the streets until the small hours, said it was the happiest night of his life. "I have never felt like this. It's magical … there are no words. After all the mess we see every day, we need this happiness," he said.
The team returned to Sarajevo at 3am after a 1-0 victory in Lithuania, and received a heroes' welcome from tens of thousands on the streets. When the final whistle had blown in Vilnius hours earlier, commentators on Bosnian TV screamed themselves hoarse: "We're in Brazil, We're in Brazil, B-H is in Brazil!"
Pundits were quick to proclaim the victory the best news for a depressed society in a long time. Politicians – a highly discredited class in Bosnia – suspended their bickering and leapt on the football bandwagon. Many pointed to the contrast between the demonstration of ethnic togetherness on the field and the nationalist gridlock that hamstrings governance.
"The national team has shown us all how to achieve results, not just in sports but in any field," said Denis Becirevic, speaker of the parliament in Sarajevo. "We can be successful if we work together. I hope this win will spark positive changes in our country."
Zlatko Lagmudzija, the foreign minister, said the players were "the best role models for future generations in Bosnia and Herzegovina".
The achievement was all the more remarkable for the failure of several Balkan rivals yet to book their place in the finals. The Greeks, who were in Bosnia's group, and the neighbouring Croats face playoffs next month.
The cheering was distinctly quieter in Bosnian Serb areas, where there is more support for the Serbian team which failed to qualify. But Emil Vlajki, vice-president of the Bosnian Serb half of the country, said Bosnia's football team was a national success story. "It does not matter what result we achieve at the actual World Cup, they are already among the world elite. All I have to say is bravo, bravo, bravo," he said.
Goran Obradovic, a Serb journalist in the main Bosnian Serb city of Banja Luka, said he and most of his friends cheered the Bosnian team, and the bars were filled with young people watching the game. "After the win there were no celebrations to speak of, but compared to the past we can see a trend of more and more Serb cheering on the Bosnian national team."
Aleksandra Letic, a human rights activist in Banja Luka, pooh-poohed the healing power of football, however. "Unfortunately the divisions are so big, sports or culture alone cannot overcome them. Cheering Bosnia now is not a sports thing, it is a political issue, an issue of national and ethnic identity," she said.
"I am not surprised by the wild celebrations in some parts of the country. We have so little good news, so people celebrate what they can. However, one part of the country ignored these celebrations – the Republika Srpska [Serbian] entity."
The sour note was amplified in Brussels where the European commission delivered its annual verdict on the country's progress towards being able to open talks to join the EU, dumping Bosnia firmly at the back of the Balkan queue.
"Bosnia has made very limited progress in addressing the political criteria. A shared vision by the political representatives on the overall direction and future of the country, or on how it should function, remains absent," the commission said. "No progress has been achieved either on establishing an effective co-ordination mechanism on EU-related matters between various levels of government. Such a co-ordination mechanism is essential."
But the grim verdict from Brussels will not impinge on the boost to Bosnian self-esteem. Following a night of riotous celebrations in the central town of Travnik, Samir Perenda, a Bosnian Muslim, said: "It was just wild happiness and a surreal feeling … I still think I'm dreaming."
Bosnia-HerzegovinaEuropeBosnia-HerzegovinaWorld Cup 2014 qualifiersWorld Cup 2014World CupIan Traynortheguardian.com © 2013 Guardian News and Media Limited or its affiliated companies. All rights reserved. | Use of this content is subject to our Terms & Conditions | More FeedsEnlargement: state of play
Enlargement Commissioner Stefan Fule briefed members of the European Parliament's Committee on Foreign Affairs (AFET) on the Union's Enlargement Package.
Here are the main points:
Turkey: Progress, notable in judicial affairs and with the start of a peace process with the Kurds, has been made in negotiations with this strategic partner in terms of their economic size. But "the protests in May/June and the excessive use of force by police and the overall absence of dialogue have raised serious concerns," Fule said.
He also underlined the importance of Progress in the normalisation of relations between Turkey and all European Union Member States, including the Republic of Cyprus. "It is now urgent that Turkey fulfils its obligation of fully implementing the Additional Protocol," Fule added.
Montenegro: "Freedom of expression needs to be strengthened," Fule said.
Serbia: Its relations with the EU entered a new phase in June when the Council decided to open accession negotiations. "Serbia has actively and constructively worked towards improvement of relations with Kosovo," according to the Commissioner and the first Intergovernmental conference on the country's accession is to be held by next January at the latest.
FYROM: The Commission is recommending the opening of accession talks for the fifth time - the previous attempts were shot down by the Council.
"In the former Yugoslav Republic of Macedonia, the political crisis demonstrated the excessive polarisation of politics in the country and the lack of normal political discourse.Equally importantly it distracted from grasping the opportunity which last year's package and Council Conclusions had opened," Fule said even though he noted that more generally reforms have continued and the European Union agenda remains the country’s strategic priority.
"Failure to act [on opening accession talks risks damaging both reforms in the former Yugoslav Republic of Macedonia and the credibility of our enlargement policy," Fule warned and added that the Commission remains ready to present a proposal for a negotiating framework without delay, "taking into account the need to solve the name issue at an early stage of accession negotiations. "
FYROM is not recognised by Greece as it wants to be name the Republic of Macedonia. The quarrel has now been going on for two decades despite UN efforts at mediation.
Albania: "The Commission recommends that the Council should grant Albania the status of a candidate country on the understanding that Albania continues to take action in the fight against organised crime and corruption," Fule said.
The country must address five key priorities - public administration reform, judiciary reforms, the fight against corruption and organised crime and the adoption of measures to reinforce human rights protection.
Bosnia and Herzegovina: "The European integration process is at a standstill," Fule said. POlitical divisions along ethnic lines and the issue of providing citizens who do not belong to any of the main three ethnicities the right to stand for election are the main issues affecting Bosnia's EU course.
Kosovo: The Commission aims to complete negotiations for an Association Agreement in spring 2014 as Pristina has made progress with the issue of the normalisation of its relations with Serbia.
"Kosovo needs to actively support EULEX in implementing its mandate," Fule said.
Finally Fule said that with the decision of the new Government of Iceland to put accession negotiations on hold, the accession process has come to a standstill but added that "Iceland remains an important partner for the European Union …Whenever, and if ever, Iceland wishes to do so, the Commission would be ready to resume work on negotiations."
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