22 May
Blog

Swing to Win – Kettlebell Swings Better Than Olympic Lifts?

Olympic weightlifting derivatives have long been celebrated as top exercises for strength training in strength and condition. There is evidence now that is probably wrong. For most people, a simple kettlebell swing is usually a better power move than any Olympic lift derivative.

Sport happens with full hip extension

The sprinting, hitting, throwing and swinging of a racket or racket is driven by your hips with full, powerful hip extension. The full hip extension is the part of the movements of the lower body in which you stand up fully and approach and reach fully stretched.

You have to catch the bar in Olympic lifts. Beginners and advanced users almost never achieve a full hip extension because they are already preparing to dive back in to catch the pole. With a kettlebell swing, it's easy for even beginners to get a full, snappy, and powerful expansion.

If you look at the end position of each repetition in the video, you will see that the body position also mimics the drive phase of a clean wood or stone load in Strongman, in which you vigorously drive your pelvis forward under the device.

In the swing you "catch" the weight with your hamstrings

One of the biggest risk of injury in sports is tearing an Achilles tendon. Recent research has shown that developing stronger and longer hamstrings is one way to minimize this risk of injury. 1

In the swing video above you can see the kettlebell coming back and I brake it, which ends the catching phase in a position where the hamstrings are on a stretch.

This strains the Achilles tendon when it is stretched, while strengthening and lengthening the muscle, just what has been shown to reduce the risk of hamstring rupture. It is also a movement that strengthens the inner Achilles tendon more than the outer hamstring2, which could also reduce the risk of hamstring. 3

No Olympic lift derivative has this weighted advantage of hamstring stretching. Therefore, no Olympic lifting variant helps to reduce the risk of hamstring injuries and at the same time train strength like the kettlebell swing.

Horizontal work

Swings have an obvious horizontal drive aspect that Olympic lifts don't. In a swing you drive the kettlebell forward powerfully, away from you, as you cannot with the pole in Oly lifts. If you did, you would not be able to catch the bar and exit the elevator.

This horizontal aspect is important for sports because the hips work the same way when sprinting, hitting, swinging, throwing, etc. There is evidence that training horizontal strength movements rather than vertical strength movements is more effective to improve sprinting. 4

This study compared barbell engines to barbell squats and the engines were more effective. It was suspected that the horizontal nature and the larger hip extension area of ​​the engines could be the reasons why the engine was more effective.

The effect of the kettlebell swing, unlike the Olympic lifts, is that kettlebell swings have these horizontal and larger hip extension features in an explosive lift, suggesting that they are more applicable to sprint and horizontal sport movements than a vertical power lift like the Olympic lifts.

Kettlebells are easier to learn

Anyone who has ever tried to teach beginners the Olympic lifts can tell you how difficult it is. Those of us who have tried Olympic lifting can all testify to how technically demanding it is.

This can be very fun and rewarding as a separate sport, but unfortunately it massively reduces the value of the Olympic lifts for strength and fitness. A kettlebell swing is fairly simple and easy to learn until you unlock the benefits.

When compared directly in a study with participants with more than a year of lifting experience, kettlebell swings performed well compared to power cleaning and high pulling forces. 5

Although the kettlebell group used much lighter loads, their vertical jump and power clean improved at the end of the study, as did the group that trained the power clean!

Not only that, the barbell group squatted and the chalice of the kettlebell group squatted, so that the barbell group became stronger through a stronger force movement.

This raises the question of whether the barbell group squatted heavier and became stronger, but the kettlebell group still improved in vertical jumping and power clean, although it was weaker and did not practice power clean. How much more effective was the kettlebell for power development? Swing as the Power Clean and the High Pull ?! The Kettlebell group has more power from less power, so that's relatively more power!

I think the relatively greater performance advantages of the kettlebell group were due to how much easier it is to learn and train the kettlebell swing to achieve physiological benefits while the barbell group was still trying the technical aspects of the Oly-Lift – Master derivatives.

The overall conclusion from the study is that a heavy barbell movement in combination with a kettlebell movement could be the optimal combination for strength and conditioning purposes.

The reduced risk of injury

When you prepare yourself or a team to perform better in a sport, it is your focus and not the tools you use for strength and conditioning. Nobody cares how well you clean and jerk off when you're a boxer who gets knocked out in every fight.

A major disadvantage of Olympic lifts is the risk of injury that they themselves have. Even the simpler fluctuations in performance disturb the wrists of many athletes, if nothing else.

Sometimes the risk of injury that we have from working in the gym is intentionally risked to protect the athlete from injury in sports. Unfortunately, some of the risks of Olympic lifting don't go over to much else, so they only affect their value as a strength and conditioning tool.

Kettlebell swings have no such problems. As mentioned earlier, the stretched strain they create from the hamstrings is beneficial for most sports and they don't put a lot of strain on your wrists.

A lower risk of injury from the lifts themselves, a higher injury potential and a higher return through less time invested make it child's play to choose kettlebell turns as strength and fitness training.

Program kettlebells

When it comes to integrating the kettlebell swing into your workout, I have a few preferred options. Explosive exercises can have a PAP effect 6, which means that they “wake up” your nervous system and facilitate the recruitment of muscle fibers.

This makes kettlebell swings a good choice to switch between general warm-up exercises and your first main lift. If you do, go to low volume. Work through the weights with sets of 5 or 6 reps as quickly and snappily as possible. When you get to a weight that slows you down and no longer feels snappy, stop there and ride your primary lift for the day.

The other way I particularly like is to take a kettlebell with you wherever you take your primary lower body lift. Whether it's squats, deadlifts, engines, or trap bar lifts, once your set is ready, hit a series of kettlebell swings without a break.

The weight does not have to be massively heavy as long as it is heavy enough that you feel like you have to work to move it quickly. Then rest as usual before the next sentence. This is contrast training.

However, if you incorporate kettlebell swings, this combination of research should clearly show that they are not a fad. A simple and effective movement that can help your hard-earned strength to transform into powerful sports movements cannot be ignored. Swing to win!

References

1. Short bicep femoral fascicles and weakness in the eccentric knee flexor increase the risk of thigh injury in elite football: a prospective cohort study

2. Kettlebell Swing Targets Semitendinosus and Supine Leg Curl Targets Biceps Femoris: An EMG study with effects on rehabilitation

3. Biceps femoris and semitendinosus – teammates or competitors? New insights into mechanisms of thigh injury in male soccer players: a muscle-functional MRI study

4. Effects of a 7-week hip push compared to squat resistance training on youth football performance

5. Effects of weight lifting vs. Kettlebell training on vertical jump, strength and body composition

6. Ballistic exercise as a stimulus before activation: An overview of the literature and practical applications

21 May
Blog

Microsoft Surface Book 3 15 Review: Graphics, Unleashed

Microsoft Surface Book 3 review 01

"The Surface Book 3 is not for everyone, but it is a unique laptop that is a pleasure to use."

  • Unique 2-in-1 design

  • Large, sharp display

  • Powerful graphics

  • Great video editing performance

  • Excellent keyboard

  • Limited processor performance

  • Very overpriced

  • Reduced battery life

The Surface line has never been known for its performance. They are devices to be held, played and drawn. The performance is not a weakness, but for most Surface devices it is in second place behind the design.

That was a problem for the Surface Book. It is the only Surface product that Microsoft often calls "powerful" – especially for the large 15-inch model.

The latest version, the Surface Book 3, doubles this performance promise with better graphics via the Nvidia GTX 1660 Ti and updated Intel processors. But don't be fooled – the Surface Book 3 still doesn't have the heart of a real workstation laptop. Does that hold you back?

performance

Performance is the only major change in the new surface book. So let's start there. The Surface Book 3 extends its processor and GPU to the latest Intel or Nvidia silicon. In this case, it is the 10th generation Intel Core Ice Lake processors and the Nvidia GTX 1660 Ti. My test device came with a Core i7, 16 GB RAM and a 1 TB SSD.

The CPU performance alone is not impressive for such a large device. There is one main reason for this: The same 15-watt chip is used that is also used in small laptops such as Dell XPS 13, Surface Laptop 3 and HP Specter x360 13. This is important. Not only is this less power than the CPUs in most 15-inch laptops, but there are only four processor cores available. The Dell XPS 15, ThinkPad X1 Extreme and 16-inch MacBook Pro all have up to eight cores.

The difference in the number of cores makes a massive difference in performance. If you add four cores with a laptop like the Dell XPS 15, the Cinebench R20 multi-core test scores 53% better than the Surface Book 3.

The 15-inch Surface Book 3 has an ace up its sleeve. Graphic.

It's not that Microsoft is deliberately limiting performance. The Surface Book 3 must contain most of its components – CPU, memory and more – in its tablet section. Everything sits behind the screen, like an iPad or a Surface Pro. As much as I want Microsoft to do technical magic and use a 45-watt processor, there are limitations that are inherent in this design.

But the 15-inch Surface Book 3 has an ace up its sleeve: graphics. It now uses the Nvidia GTX 1660 Ti and is available in all configurations. And as we'll see, the Surface Book 3 can use these graphics in a way that other laptops can't.

I loaded a 2 minute 4K video project into Adobe Premiere and started rendering the clip in ProRes 422. To my surprise, the Surface Book 3 completed the task in just 5 minutes and 25 seconds. This is really fast. Despite four additional cores, the XPS 15 only beat 30 seconds in the same rendering test. Options like the MacBook Pro or the Razer Blade aren't even that fast.

The Surface Book 3 can maximize the load on its CPU and GPU in many places during the entire rendering time. The system can transfer the additional load on the processor to the graphics card. This is not possible with a standard laptop, in which these hot components are all housed in the same housing. The Surface Book 3 has the graphics card in the base, while the CPU and other components are behind the screen.

Ironic, isn't it? The same reason why the Surface Book 3 is processor-controlled also gives the graphics card so much room to breathe. The only catch (and it's a big one) is the fact that this only applies to software that the GPU can use. Demanding software that the GPU cannot use does not benefit from the boost it can offer.

Of course, a powerful graphics card has other uses. Although the Surface Book 3 is anything but a gaming laptop, it surprised me with its gaming chops.

3DMark's time spy test increased 33% over the Surface Book 2, which used the GTX 1060. While a laptop like the XPS 15 has a much more powerful processor, the GTX 1660 Ti helps make the Surface Book 3 a better laptop. With a resolution of 1080p and graphics at Ultra, Battlefield V played at a speed of 60 frames per second. It doesn't make much sense to go beyond that because the Surface Book 3's display is updated at 60 Hz.

The Surface Book 3 was particularly impressive in Assassin's Creed Odyssey, a tough game that challenges even high-performance gaming PCs. While the game was almost not playable on the XPS 15, the Surface Book 3 can process it at an average of 48 frames per second even at extremely high settings. Microsoft even fixed the battery issue that prevented the Surface Book 2 from charging while playing.

Not all applications are ready to use the GPU in this way. You're not as lucky in Lightroom, and even video encoding software like Handbrake is limited to the CPU. The surface book 3 is painfully slow in these situations. Even smaller laptops such as the Dell XPS 13 and the MacBook Pro 13-inch are making their mark in video coding thanks to better thermals or processors with higher performance.

Yes, the Surface Book 3 can be a powerful laptop depending on the task. It's a surprisingly powerful video editing device and even a decent gaming laptop when you need it.

Surface book 3 as a tablet

The Surface Book 3 remains an adventurous design for Microsoft too.

It is a 2-in-1 device like the Surface Pro, except that the screen is attached directly to the "dynamic pivot hinge" at the base. With a surprisingly close connection, the tablet part is plugged into the base to create a laptop experience with very few compromises.

The tablet can be removed relatively easily by pressing a function key. You can even reattach the tablet backwards so that it can be used for presentations or watching videos. It's an intuitive alternative to using stands or magnets to hold up the screen.

The new Surface Book 3 works just like the original launched four years ago.

However, I miss the tablet stand. I often use tablets in the kitchen when cooking or cleaning, for which both the Surface Pro and the iPad are good. There is no way to support the Surface Book 3 without reattaching it to the large base. The lack of an adjustable stand also makes writing on the tablet a bit awkward. It is most convenient to turn the keyboard backwards.

In the era of the iPad Pro and Magic Keyboard, the Surface Book 3 solution isn't the only game in town. Despite the emphasis Microsoft places on the experimental design of its products, the new Surface Book 3 works just like the original launched four years ago.

The software also feels frozen in time. Windows 10 is still lacking a robust, touchable app ecosystem and meaningful gesture support so that tablet mode feels anything but complementary. This is more forgivable here than on the Surface Pro, but it rains on the parade of the impressive tablet hardware.

The tablet itself only weighs 1.8 pounds, which is slightly heavier than the 1.4-pound iPad Pro (12.9-inch). The Surface Book 3's total weight is a hefty 4.2 pounds, but for its size, the tablet feels remarkably light.

It's easy enough to hold a clipboard in one hand and use it with your Surface Pen, or to scroll the web while lounging on the couch. Unfortunately, the pen is not included and was not included in my test device.

Battery life is the main problem in tablet mode. Only part of the battery is available in tablet mode because the battery is split between the tablet and the keyboard dock. You can only expect a few hours of battery life from the tablet alone – long enough to watch a movie in bed, but not much more.

The Surface Book 3 as a laptop

The Surface Book 3 is more than the Surface Pro and should be a laptop experience.

The blunt hinge is not noticeable when the laptop is open, but it makes the device thicker. At the thickest point it is 0.90 inches. That's a lot of pressure in many backpacks. Otherwise, it's a robust, exceptionally well-built laptop. Just think about the size before buying.

Like all Surface products, the Surface Book 3 also has a first-class keyboard and a touchpad. Because the keycaps are located above the keyboard deck, it is an extremely tactile keyboard that mimics an external keyboard more than most laptop keyboards. If you miss that click feeling on modern laptops, you'll love typing in Surface Book 3.

If you are not a professional photo editor, you will enjoy this large, crisp display to the fullest.

The same applies to the glass touchpad, which has a quiet click mechanism and precise tracking. The touchpad is big enough, although I would like to see it expanded. The MacBook Pro 16 has a larger trackpad, and even the new Dell XPS 15 has expanded in size to take advantage of every millimeter of available space. There's no reason the Surface Book 3 couldn't be bigger.

The speakers are not in the base of the laptop, but in the tablet itself. This ensures good positioning as they point directly at your ears. However, they are not the loudest or booming speakers in the world to watch movies.

You will definitely not complain about the ultra-sharp 3240 x 2160 display. It is a beautiful, high-contrast screen. As long as you stick to the sRGB color mode, it is even color accurate. It's not bright enough to compete with the MacBook Pro, and the color gamut isn't wide enough either. However, for anything other than professional photo editing, you'll enjoy this large, crisp display.

Since the case hasn't changed in four years, the Surface Book 3 gets stuck on an older set of ports: two USB-A ports, a full-size SD card slot, the Surface Connect dock for power, and a USB -C connector. The lack of Thunderbolt 3 is a blatant omission. Microsoft continues to avoid the powerful, super-fast port technology that almost all competitors use. Since Dell switches to four Thunderbolt 3 ports on its XPS 15 and XPS 17, the options of the Surface Book 3 are a bit outdated.

Battery life is an integral part of the laptop experience, and the Surface Book 2 was a record holder. Thanks to its two batteries – one behind the screen and one in the base – it took 20 hours of local video playback. The Surface Book 3 still has a whopping 82 watt hours of juice, and yet in some tests the battery life has been reduced by more than 50%.

Local video playback takes 13 hours and 42 minutes, while moderate internet surfing is closer to 8.5 hours. It takes me through the working day, but the huge reduction is pretty disappointing. I suspect a firmware update might fix the problem, but Microsoft has not yet responded with an explanation.

After all, the price of the Surface Book 3 cannot be overlooked. The 15-inch model costs a whopping $ 2,400, but only has 256 GB of SSD storage. Even the expensive 16-inch MacBook Pro offers twice as much storage space for the same price. If you're more expensive than a brand that most already criticize as overpriced, you're in trouble.

The only way to add more space to the Surface Book 3 is to spend an additional $ 400, which also gives you up to 32 GB of RAM. Due to the limited configuration, it is difficult to customize the Surface Book 3 exactly as you want it.

Our opinion

The Microsoft Surface Book 3 remains a niche laptop, especially in its 15-inch form. The price is insane and the mediocre processor limits the type of work it excels at. However, the impressive graphics performance makes the Surface Book 3 a solid video editing and gaming machine. However, the unique design remains its main attraction

Are there alternatives?

The closest alternative to the Surface Book 3 are the other Surface products like Surface Pro 7, Surface Pro X or Surface Laptop 3. The Surface Laptop 3 is the only one that is also available in this size, although it does not offer any discrete products graphics option.

If you can give up the tablet experience, the Dell XPS 15- and 16-inch MacBook Pro offer better processor performance. The XPS is also a lot cheaper.

How long it will take?

The Surface Book 3 should last longer than a few years. Due to its unique design, you cannot update the memory or memory yourself. The Surface Book 3 offers a 60-day return policy and one year of in-store technical support if you live near a Microsoft Store. The guarantee is a standard one-year fixed-term contract.

Should you buy it

Yes. Thanks to some powerful graphics, the Surface Book 3 is by far the most powerful Surface device ever made.

Editor's recommendations




21 May
Blog

Dell G5 SE Gaming Laptop Review-In-Progress: Peak AMD

Dell G5 Se Gaming Laptop Review 02

Dell G5 SE gaming laptop in progress: Peak AMD

"The Dell G5 SE is an extremely competitive midrange gaming laptop."

  • Excellent CPU performance

  • Great gaming performance for the price

  • Solid value across configurations

  • Bulky

  • The benefits of AMD Smartshift are opaque

Nvidia does not manufacture PC processors. Intel doesn't make PC graphics cards – at least not yet. AMD is the only company that does both, and hopes that a more harmonious relationship between CPU and GPU can lead to additional performance.

The Dell G5 SE offers our first glimpse of this potential. It is equipped with both a Ryzen 7 4800H and the Radeon RX 5600M graphics card, the latest and greatest AMD it has to offer. Does it last?

performance

On the outside there is not much to say about the Dell G5. It looks like it used to – robust and armor-like. It's the opposite of slim in almost every way.

The "SE" refers to what happens under this conservative exterior. Thanks to the Ryzen 7 4800H, this laptop offers eight cores and 16 threads of computing power. It also has 36 processing units and GDDR6 memory in the RX 5600M GPU. My test device was also equipped with 16 GB RAM, a 512 GB SSD and a 144 Hz screen with 1080p – all for a cool $ 1,200. That is a very attractive price.

This is a gaming laptop, so I started with 3DMark. The results in Time Spy were very encouraging for AMD. It missed a midrange version of the Dell G7 that I tested in late 2019 and that was powered by a 9th generation Nvidia RTX 2060 and an Intel Core i7-9750H. A 5% gain isn't much in benchmarks, but a profit is a gain.

It's going crazy here. The G5 SE has managed to develop the best thin gaming laptops like the Razer Blade 2019, which we tested with the RTX 2070 Max-Q from Nvidia. This is impressive. The G5 SE is a chunky laptop by comparison, but it's also a lot cheaper.

The processor performance is strong in itself, but who is surprised with eight cores and 16 threads? AMD's mobile Ryzen blows Intel's 6-core gaming chips in Cinebench R20 and Geekbench 5 out of the water. Here, too, the Razer Blade beats Cinebench Multi-Core by 49% and Handbrake by the same amount in video coding. I'm not surprised, especially after reviewing other Ryzen 4000 laptops like the ROG Zephyrus G14 or Acer Swift 3.

However, the actual story is not just about these components. The real magic comes from working together.

Gaming performance

Playing is a good place to start. Games strain the GPU more than the CPU, but it's a combined effort that requires a balance between the components.

I tested three games: Civilization VI, Fortnite and Assassins Creed Odyssey.

Civilization VI is a CPU-intensive game, and this is where a Ryzen 4000 laptop can shine. There were only a few FPS (frames per second) behind the Razer Blade with an Nvidia RTX 2070, which reached 79 FPS in ultra settings. Compared to the Nvidia RTX 2060 in the Dell G7 I tested, you still see 19% better frame rates.

This trend continued in Fortnite. The AMD-powered G5 delivers 85 FPS with Epic settings, slightly behind the RTX 2060 in the G7 and the Zephyrus G14. You should probably set the settings to "High" to take better advantage of the laptop's refresh rate of 144 Hz. There the G5 SE achieved an average of 105 FPS.

The final challenge was Assassin's Creed Odyssey, a game that brought even the most powerful gaming laptops to a standstill. The gameplay was pretty smooth with an average of 53 FPS. With high quality – the middle setting of the game. At Ultra High, you drop to 44 FPS, which is still playable but a bit choppy.

All games were of course played at 1080p as this is the native resolution for the Dell G5 SE. As you can see, the RX 5600M isn't the most powerful graphics card in the world and sits comfortably between the Nvidia GTX 1660 Ti and the Nvidia RTX 2060. Fortunately, you can purchase a basic configuration of the G5 SE for as low a price as $ 880 that always still comes with the same GPU. This is great value compared to what you get from Nvidia at this price.

SmartShift in action

In addition to the new GPU and CPU, the Dell G5 SE also introduces AMD technology, which connects the two. It's called SmartShift, a way of organically sharing the energy between the two components. Every laptop has an upper limit on the performance it can play with. SmartShift uses AMD's InfinityFabric on both ends to transfer more power to the CPU or GPU when the thermal headroom allows – even beyond standard performance. According to AMD, SmartShift can lead to an up to 10% improved frame rate in games.

The problem is that SmartShift cannot be turned off. So I can't prove it works. My last attempt to test SmartShift was video rendering in Adobe Premiere Pro. I loaded a 2 minute 4K video clip and exported it to the ProRes 422 codec, carefully observing the power distribution between the CPU and GPU. Rendering video in Premiere is a task best suited for a processor with a high number of cores. However, you can also tap the graphics card. This way you can see how smart SmartShift really is.

The Dell G5 SE didn't share as much power as I expected. The GPU was only occasionally tapped to keep the processor in the spotlight. The rendering time of the Dell G5 SE was good and the export was completed in just under 8 minutes. This happens fairly quickly and beats Intel laptops like the Razer Blade. More expensive options like the Dell XPS 15 or Microsoft Surface Book 3 surpass it by a few minutes.

SmartShift is said to work with an automated algorithm that determines the best performance allocation from moment to moment. However, according to Dell, AMD must also whitelist applications to better optimize their performance.

Battery life, display and more

There's more to tell about the G5 SE, including battery life and display quality. I will continue my in-depth testing and will update this review soon.

While the effects of SmartShift remain opaque, the Dell G5 SE is still an example of how dominant AMD processors have become in consumer hardware. While the company's top-end GPUs still can't compete with Nvidia, the Dell G5 SE is a competitive mid-range gaming laptop for its price.

The Dell G5 SE was available for sale on the Dell website on May 21, starting at $ 880. The start configuration has a Ryzen 5 4600H with six cores, 8 GB RAM, an SSD with 256 GB and the same RX 5600M graphics card as in my test device.

Editor's recommendations




21 May
Blog

Blink Mini Review: Slim On Features, Light On Price

blink mini review 3 of 6

Blink Mini Review: Light functions, low price

"Just another mid-of-road offering in an increasingly competitive, affordable space."

  • Affordable costs

  • Easy setup

  • Crunchy sounding audio

  • Soft looking video footage

  • Favorable construction

After the Amazon subsidiary Blink tackled the outside area with its wireless surveillance camera, it wants to repeat the same success indoors with the Blink Mini. What is remarkable from the start is the low cost of $ 35. The price alone is of course not a measure of the true value of a camera.

Easy setup

Setting up the Blink Mini is a breeze, especially when you compare it to its outdoor sibling, the Blink XT2. Unlike this camera, the Blink Mini does not require a synchronization module because it is directly connected to a home's Wi-Fi network. Which makes sense since it should be stationary somewhere in the house.

The app has a clear layout that allows you to quickly jump to a live view, view all clips stored in the cloud and even change some settings. The appearance of the app is not excellent, but it doesn't matter to me, since all functions of the camera are easily accessible and are not hidden under a cumbersome menu interface.

The basics of privacy

During the setup process, I had to check my email address to sign in properly. Although this was not apparent, it is actually a two-factor authentication. This is a relief as it provides an additional layer of security for those who are concerned about hacking. It is only available through the email address. You cannot select a phone number instead.

I am pleased that there is an option to set up activity zones so that motion detection can be set for certain areas in the camera view. I can block areas to reduce false alarms, but it doesn't stop the Blink Mini from constantly shooting footage when motion is detected in those zones – such as: B. a doorway, a visible pet, or other minor activity. In contrast, cameras such as the Google Nest Cam IQ use indoor facial recognition technology to only record when an unknown face is encountered.

The Blink Mini is currently uploading video clips to the cloud with a total allocation capacity of 120 minutes thanks to the free trial version of Blink's subscription plan. This will change as of December 31, 2020, when users will need to subscribe to the $ 3 monthly plan for additional cloud storage. There is no local storage, but the company plans to release Blink Sync Module 2, which works with the Blink Mini to store clips locally on a flash drive.

I am pleased that there is an option to set up activity zones.

When accessing a live view, a blue LED on the camera lights up to indicate that someone is watching. Although a visual cue is great, I would have liked an accompanying audible alarm.

A boring design

The Blink Mini's design is not pretty. It's generic and has an all-plastic construction that feels a little cheap.

I think it's good that the included USB cable has enough range to attach it to a wall. This gives the Blink Mini a more impressive presence than if it is simply placed on a flat surface. Because of the 110 degree field of view, it's best to place it in corners to adequately cover an entire room.

Soft in detail

The Blink Mini records videos in a resolution of 1080p. When you look at the footage, the details are a bit soft, which is to be expected given the price. Some other notable quirks are artifact elements that appear in the shadow, even when there is enough light, a colder color temperature, and the inability to process high-contrast scenes. It's far from perfect, but at least the footage can be used to determine who's in the frame and what's going on.

The infrared night vision ensures clarity when there is not much ambient light. Details have a significant impact, but this is generally expected. The built-in speaker produces razor-sharp audio data, making conversations in both directions child's play.

Our opinion

It may not look very pretty and it doesn't offer many features, but the Blink Mini has everything you need for a surveillance camera.

Is there a better alternative?

Yes. The Wyze Cam V2 offers an impressive array of features, including the option to turn into a webcam.

How long it will take?

It looks cheap and feels cheap, but if it stays undisturbed on a wall or counter, you shouldn't have to worry about it going bad. Blink offers a 1-year limited warranty against defects and normal use.

Should you buy it

If you have already invested in the Blink ecosystem, this is a useful addition due to the low cost. If not, you can find better alternatives without spending a fortune.

Editor's recommendations




21 May
Blog

Swing to Win – Kettlebell Swings Better Than Olympic Lifts?

Olympic weightlifting derivatives have long been celebrated as top exercises for strength training in strength and condition. There is evidence now that is probably wrong. For most people, a simple kettlebell swing is usually a better power move than any Olympic lift derivative.

Sport happens with full hip extension

The sprinting, hitting, throwing and swinging of a racket or racket is driven by your hips with full, powerful hip extension. The full hip extension is the part of the movements of the lower body in which you stand up fully and approach and reach fully stretched.

You have to catch the bar in Olympic lifts. Beginners and advanced users almost never achieve a full hip extension because they are already preparing to dive back in to catch the pole. With a kettlebell swing, it's easy for even beginners to get a full, snappy, and powerful expansion.

If you look at the end position of each repetition in the video, you can see that the body position also mimics the drive phase of a clean wood or stone load in Strongman, in which you powerfully drive your pelvis forward under the device.

In the swing you "catch" the weight with your hamstrings

One of the biggest risk of injury in sports is tearing an Achilles tendon. Recent research has shown that developing stronger and longer hamstrings is one way to minimize this risk of injury.1

In the swing video above you can see the kettlebell coming back and I brake it, which ends the catching phase in a position where the hamstrings are on a stretch. This strains the Achilles tendon when it is stretched while strengthening and lengthening the muscle, just what has been shown to reduce the risk of hamstring rupture. It is also a movement that strengthens the inner hamstring more than the outer hamstring2, which could also reduce the risk of hamstring. 3

No Olympic lift derivative has this weighted advantage for hamstring stretching. Therefore, no Olympic lifting variant helps to reduce the risk of hamstring injuries and at the same time train strength such as the kettlebell swing.

Horizontal work

Swings have an obvious horizontal drive aspect that Olympic lifts don't. In a swing you drive the kettlebell forward powerfully, away from you, as you cannot with the pole in Oly lifts. If you did, you would not be able to catch the bar and end the lift.

This horizontal aspect is important for sports because the hips work the same way when sprinting, hitting, swinging, throwing, etc. There is evidence that training horizontal strength movements rather than vertical strength movements is more effective to improve sprinting. 4

This study compared barbell engines to barbell squats and the engines were more effective. It was suspected that the horizontal nature and the larger hip extension area of ​​the engines could be the reasons why the engine was more effective.

The impact of the kettlebell swing, unlike the Olympic lifts, is that kettlebell swings have these horizontal and larger hip extension features in an explosive lift, suggesting that they can be better translated to sprint and horizontal sport movements than a vertical power lift like the Olympic lifts.

Kettlebells are easier to learn

Anyone who has ever tried to teach beginners the Olympic lifts can tell you how difficult it is. Those of us who have tried Olympic lifting can all testify to how technically demanding it is. This can be very fun and rewarding as a separate sport, but unfortunately it massively reduces the value of the Olympic lifts for strength and fitness. A kettlebell swing is fairly simple and easy to learn until you unlock the benefits.

When compared directly in a study with participants with more than a year of lifting experience, kettlebell turns performed well compared to power cleaning and high traction.5 Although the kettlebell group used much lighter loads, their vertical jump and power cleaning improved at the end of the study as much as the group that trains the strength cleanly! Not only that, the barbell group squatted and the cup of the kettlebell group squatted, so that the barbell group became stronger through a stronger force movement.

This raises the question of whether the barbell group squatted heavier and became stronger, but the kettlebell group still improved in vertical jumping and power clean, although it was weaker and did not practice power clean. How much more effective was the kettlebell for power development? Swing as the Power Clean and the High Pull ?! The Kettlebell group has more power from less power, so that's relatively more power!

I think the relatively greater performance advantages of the kettlebell group were due to how much easier it is to learn and train the kettlebell swing to achieve physiological benefits while the barbell group was still trying the technical aspects of the Oly-Lift – Master derivatives.

The overall conclusion from the study is that a heavy barbell movement in combination with a kettlebell movement could be the optimal combination for strength and conditioning purposes.

The reduced risk of injury

When you prepare yourself or a team to perform better in a sport, it is your focus and not the tools you use for strength and conditioning. Nobody cares how well you clean and jerk off when you're a boxer who gets knocked out in every fight.

A major disadvantage of Olympic lifts is the risk of injury that they themselves have. Even the simpler fluctuations in performance disrupt the wrists of many athletes, if nothing else. Sometimes the risk of injury that we have from working in the gym is intentionally risked to protect the athlete from injury in sports. Unfortunately, some of the risks of Olympic lifting don't go over to much else, so they only affect their value as a strength and conditioning tool.

Kettlebell swings have no such problems. As mentioned earlier, the stretched strain they create from the hamstrings is beneficial for most sports and they do not strain the wrists very much.

A lower risk of injury from the lifts themselves, a higher injury potential and a higher return through less time invested make it child's play to choose kettlebell turns as strength and fitness training.

Program kettlebells

When it comes to integrating the kettlebell swing into your workout, I have a few preferred options. Explosive exercises can have a PAP effect 6, which means that they “wake up” your nervous system and facilitate the recruitment of muscle fibers. This makes kettlebell swings a good choice to switch between general warm-up exercises and your first main lift. If you do, go to low volume. Work through the sets with sets of 5 or 6 repetitions as quickly and snappily as possible. When you get to a weight that slows you down and no longer feels snappy, stop there and ride your primary lift for the day.

The other way I particularly like is to take a kettlebell with you wherever you take your primary lower body lift. Whether it's squats, deadlifts, engines, or trap bar lifts, once your set is ready, knock out a series of kettlebell swings without a break. The weight does not have to be massively heavy as long as it is heavy enough that you feel like you have to work to move it quickly. Then rest as usual before the next sentence. This is contrast training.

However, if you incorporate kettlebell swings, this combination of research should clearly show that they are not a fad. A simple and effective movement that can help your hard-earned strength to transform into powerful sports movements cannot be ignored. Swing to win!

21 May
Blog

Skin Care In Your 60s And Beyond – Pamper And Hydrate

When you reach your 60s and beyond, your outlook on life may have shifted from discovering who you are to knowing and embracing your true self. With this knowledge, you now have the opportunity to focus on the things that make you happy. But your skin isn't as excited as you are about the new milestone you've just reached. It becomes drier and thinner day by day and reaches a fragile, paper-like quality. It is easily irritated these days and appears to be red and blotchy for no reason. When you run your fingers over it, your skin feels rougher. As you think about the best skin care products for a woman over 60, you'll notice flabby, dark spots, crow's feet, and lines.

Two mature women

For sure, Age is to blame, but time is not the only bad guy – so is the sun. "Sun exposure is a major cause of aging skin," says Alicia Hawthorne, E.minence Organics Product Support Representative. “It may not have been visible in the past, but it will appear later in life. It breaks down the elastin fibers, causing the skin to sag, stretch and lose its ability to recover. "

We cannot undo the damage done, but we can protect our skin and brake the brakes if they get worse. The first task of the day is wearing sunscreen every day – SPF 30 or higher. Other general advice seems self-evident, and yet we often forget it: always get quality skin care for aging skin (including the best moisturizers you can find for older women), drink plenty of water, exercise, get lots of sleep . You may want to consider investing in a good humidifier. And maybe gain a bit. The French actress Catherine Deneuve Famous to say a few years ago that there is a time when women have to choose between their characters and their faces. With age we lose a lot of fat under the skin of our cheeks, temples, chin, nose and eye area. Extra pounds can make our faces look younger. It is food for thought.

As for the essence of a skin care routine for our sixth decade, the key is being kind to our skin. Be gentle with it and pat it lovingly after you clean it. Dry with luxuriously soft cloths, for example not with scouring terry cloth. Pampering is important for mature skin. Treat yourself to the best skin care products you can find for 60 year olds and beyond – here are a few things to keep in mind when investing in the best skin care for dry, aging skin.

Clean

The first rule of thumb is not to wash your face too often. The fatty acids on your skin are valuable and volatile. Washing too often, especially with hot instead of lukewarm water, will dispel these fatty acids when you need them most and affect the skin's moisture barrier. When cleaning, make sure you use a rich oil detergent that moisturizes and moisturizes the skin.

volume

Toner is an essential step – not only to complete the cleaning process, but also to further reduce the signs of aging. Combat the appearance of sagging skin by using a toning and moisturizing toner after gentle washing.

peeling

By gently and regularly peeling off dead skin cells, your skin can better absorb moisturizers, as they don't have to struggle through this extra layer of hard dead skin. It makes sense, doesn't it? Use a mild chemical peel that contains lactic acid and glycolic acid. Exfoliation not only reduces visible signs of aging, it also tightens the skin.

Eminence Organics Snow Mushroom and Reishi Masque

mask

The masking step is your secret weapon to improve the appearance of aging using natural and botanical ingredients. A treatment like that from Eminence Snow Mushroom & Reishi Masque reduces swelling, contours and firms the skin.

To treat

Peptides can reduce the appearance of fine lines and wrinkles, and collagen improves the appearance of your skin's elasticity. Both important anti aging ingredients are in ours Marine Flower Peptide Serum.

Moisturize

If there is one thing you should do for your skin every day, it should be moisturizing. Moisturize a lot and do this immediately after showering and bathing to restore the skin's moisture barrier. Some of the best face creams for over 60s contain shea butter, a fantastic softening ingredient. If the moisturizer contains SPF to prevent further sun damage, so much the better.

Night cream

Moisturizing before bed is a smart way to protect against transepidermal water loss and to store anti-aging ingredients in the skin while the body is charging. The best face creams for women over 60 work overnight and contain a natural hydroquinone alternative that targets age spots and hyperpigmentation, while natural ingredients like stone plants and licorice root brighten the skin's appearance.

Eye care

Aging takes its toll, especially on the thinner, fragile skin around the eyes. Give the eye area special care with a rich eye cream that relieves the appearance of dry skin.

Appreciate your skin from the age of 60. If you take your time now and take care of it, your youth will not be brought back, but something even better – beauty, grace and pure joy in the here and now. Find out more from an Eminence Organics spa partner and find out about the availability of Consultations, product recommendations and in-spa treatments.

20 May
Blog

Honor 9X Pro Review: A Noble, But Underwhelming Attempt

Honor 9x pro rating backhand

"The Honor 9X Pro is good value for money, but has some major drawbacks, including a confusing software situation."

  • Solid performance

  • Big display

  • Long lasting battery

  • Neat camera with many functions

  • Outdated software

  • Limited availability of the app

  • Slow battery charging

For just $ 300, you can buy the Honor 9X Pro smartphone, which undercuts inexpensive phones like the Google Pixel 3a and the Apple iPhone SE 2020. But is it worth saving some money to buy the Honor 9X Pro instead? Honor is known for trendy designs and specifications that outperform the competition, features that the 9X Pro certainly offers – but unfortunately, the software of the phone lets it down.

design

The Honor 9X Pro is a large smartphone. It's only a few millimeters from the bulk of the Samsung Galaxy S20 Ultra, and weighs 20 grams less than the Samsung Monster – 202 grams versus 222 grams – and feels heavier and more voluminous in your hand. The sides are not rounded so neatly and generally feel thicker and wider than the measurements suggest.

Andy Boxall / Digital Trends

While the Honor 9X has a plastic back, the Honor 9X Pro has a glass rear wall with a new X design. The 9X's pixel art look has been replaced with a more mature design that uses a blue-purple gradient effect to showcase the X. It looks great, especially in the sun. Yes, it's striking, but it stands out. You will not confuse the Honor 9X Pro with another phone.

In the upper left corner there is a three-lens camera in a module that is smaller than many competitors. There is a large fingerprint sensor in the power switch on the side of the phone. This is very much appreciated. While not as pioneering as a fingerprint sensor on the display, it is significantly faster and more reliable than the in-display readers available on phones in this price range. I will take the illusion of owning a more expensive device every day.

The fingerprint sensor and the color are clear reasons to take a closer look at the Honor 9X Pro. However, the overall size and weight are off-putting. It will only appeal to people who want a very, very large phone.

Display quality

This brings us to the reason for the phone's large dimensions – it has a 6.59-inch screen. It's a whopper (especially for a budget device), but the resolution is modest at 2340 x 1080 pixels, and it appears to be the same panel used for the regular Honor 9X. It is an LCD screen like the Moto G stylus and not an OLED panel like the Samsung Galaxy A51. Will you notice the difference? Yes. The colors are not so vivid or natural and the viewing angles are not that wide. However, given the low price of the phone, it's still attractive enough.

Andy Boxall / Digital Trends

The screen is flat and has no curved edges to soften the appearance or minimize reflections. I found it quite difficult to find the right viewing angle on the Honor 9X Pro, and it's not that bright even in direct sunlight.

Still, the Honor 9X Pro's screen is good for most everyday purposes – especially text, social media, reading messages, and sending messages with friends. There's also no selfie camera to distract you, as the selfie camera is hidden in a motorized pop-up module on top of the phone.

Unfortunately, the 16-megapixel pop-up camera, like the Honor 9X, is sluggish. It takes a beat or two longer than I would like when it comes out of the body, and then makes an unsettling "click" that you can feel through the body of the phone. I don't expect that from the usually excellent Honor build quality. The slow speed also means that Honor didn't worry about a face unlock option on the 9X Pro.

Andy Boxall / Digital Trends

The Honor 9X Pro lacks the most sophisticated screen technology and the smooth curves that make expensive phones look so modern. Still, it's fine for normal everyday use.

Camera quality

The triple lens camera on the back consists of a 48 megapixel 1: 1.8 main camera, a 1: 2 / 4-8 megapixel wide-angle camera and a 2 megapixel depth detection camera. Sounds familiar? It's exactly the same as the Honor 9X's camera, released in mid-2019. It seems that Honor has optimized the software and does not oversaturate every image in the same way, although this is still possible on bright and sunny days.

Andy Boxall / Digital Trends

I have nothing against a vivid, saturated photo and understand that many people like to share this type of picture. But even for me, some of the Honor 9X Pro's footage went overboard. The camera can take wide-angle pictures and with 2x zoom. Without a telephoto lens, however, these recordings are digitally cropped. Nevertheless, the zoomed photos are quite good and show enough details without much loss. This is likely due to Honor's use of Huawei's excellent camera technology for artificial intelligence.

Edge detection and focusing in portrait and aperture modes is much less successful, and the camera does not excel when it approaches subjects and produces blurry photos when you try to blur the background. When using the aperture mode, even the edges of relatively simple shapes were misjudged. Night mode effectively brightens pictures, but the pictures lack life and detail.

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  • 1.
    Non-night mode
  • 2nd
    Night mode

Selfies are acceptable without being outstanding. Honor sets the beauty mode to a medium level by default. Therefore, pay attention to a certain smoothing of the skin, especially in portrait mode. You don't want to do this often anyway, because edge detection is not good. However, I like some of the special modes, including the greeting mode, which removes all but one color, and the excellent photo editing tool in the Gallery app.

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Taking photos with the Honor 9X Pro is very similar to taking photos with the Honor 9X, an older phone that's cheaper to buy and doesn't feel good. These photos are shared and fun, but it's not worth spending more on.

software

In terms of software, the news is not good. My test Honor 9X Pro installed Android 9 with Huawei EMUI 9.1 and the Android security patch from November 2019. This is a step backwards for Honor, as the 9X Pro not only does not have Honor's own MagicUI on Android, but the basic version of Android is completely out of date. The Honor 9X Pro also does not come with Google Mobile Services or the Google Play Store.

Andy Boxall / Digital Trends

The Huawei App Gallery and alternative third-party app stores such as the Amazon App Store are your sources for apps. The situation here is the same as that of the Huawei P40 Pro and the Huawei Mate Xs folding smartphone. In a separate article, I explained in detail what it means to not have Google Play installed.

The app gallery is improving and Huawei is confident that it will get much better soon. Although practical new apps like Here WeGo cards have arrived, they are still sparingly available. Migrating from Google is not as challenging as you might fear. However, the problem occurs when you try to install apps that are not available from official sources. For example, banking apps are completely missing. There is also no mobile payment system and, of course, no official Google Apps.

You will rely more on the browser. I installed Firefox and synced my Google Chrome data to make it easier to use. From there it is easy to access the web versions of YouTube, mobile banking and services like Uber. However, the experience is not as fluid or reliable as an app.

Andy Boxall / Digital Trends

EMUI 9.1 may be out of date, but important features like gesture control are still included and work very well on the 9X Pro's large screen. However, I miss features like a constantly active screen and dark mode that are found in many other Honor, Huawei, and competitive phones.

Learning how to get new apps makes switching from a Google Services phone to the Honor 9X Pro a more complex and time-consuming task than we'd like, while the old software and outdated security update will be an unwanted obstacle for buyers.

Power and battery

The Honor 9X Pro has a Kirin 810 octa-core processor with 6 GB RAM and 256 GB internal storage space. My review phone also has NFC, although Google Pay is not supported. I ran two benchmark apps for comparison, but they were installed outside of the app gallery, so they may not give accurate results.

3DMark Sling Shot Extreme: 2,517 (volcano)

Geekbench 5: 580 single core / 1,843 multi core

This is better than the Samsung Galaxy A51 and the Google Pixel 3a, but of course it cannot come close to the OnePlus 8 with its Snapdragon 865 chipset. The Honor 9X Pro always felt fast enough, even when playing. Asphalt 9: Legends is available in the App Gallery and the racing game runs very well on the Honor 9X Pro. I haven't seen any performance issues and really enjoyed playing it. Sound comes from a single, down-facing speaker that's loud enough to irritate people around you while playing or watching movies, but doesn't have a lot of bass or detail.

Andy Boxall / Digital Trends

The battery has a capacity of 4,000 mAh and is very durable. I found that he was kept in moderate operation for two days without any problems. This is a good thing because the phone cannot be charged quickly, which is possible with a 10W USB Type-C charger. You want to charge overnight as it takes at least 2 hours to fully charge from the empty state. Yes, the Honor 9X Pro is an affordable phone, but Honor and Huawei have one of the best quick charging systems available, and it's a shame not to see it here for added value.

Price, guarantee and availability

The Honor 9X Pro is available in the UK through Honor's own online shop for £ 250 or around $ 305 and is also available in various European countries, the Middle East and Asia. Anyone interested in the Honor 9X Pro in the U.S. must buy one through an importer. In the UK, the phone grants a two-year warranty on defects, with the battery and charger covered for six months.

Our opinion

For the price, the Honor 9X Pro offers great value for money with excellent performance, a decent camera, a large screen and a long-lasting battery. Slow charging of the battery, a bulky shape and the availability of apps decrease. Although this is a situation that Honor cannot resolve very quickly, it should really do something about the outdated software.

Is there a better alternative?

Yes. If you can expand your budget to $ 400, we recommend buying the iPhone SE 2020, one of our cheapest smartphones. The performance is great, the software is kept up to date for years and the style and build quality are excellent. The $ 400 Google Pixel 3a is also a great phone, but it is getting old and a Pixel 4a is on the horizon. You might also want to check out the Samsung Galaxy A51 for $ 400 and the older Motorola Moto G7. If you don't have an Honor phone, the cheaper Honor 9X is very similar to the 9X Pro.

How long it will take?

The Honor 9X Pro is not a durable phone and has no water resistance. So if you want a long life, you should put it in a protective case for protection. Due to the performance and size of the screen, the phone is suitable for a few years. During this time, Huawei is sure to increase the number of apps in its app gallery.

The outdated software is a warning sign and indicates that you should not expect many updates in the future. This means the phone may be vulnerable to security issues and not benefit from features introduced in future versions of EMUI or Android.

Should you buy it

No. The Honor 9X Pro is a good phone, but the software – both in terms of app availability and updates – is not.

Editor's recommendations




20 May
Blog

When It Comes to Exercise, Different People Get Different Results

Are you not getting results from your training program? Here's what you can do that is supported by science.

There is no uniform training approach. Two people doing the same training can get very different results. A person can work hard at the gym for months without much progress as their training partner gets stronger with each session.

In exercise research1 there is a term for someone who does not achieve the expected results of a certain type of exercise: non-responder. In one study after another, some participants improve significantly, others do not improve at all, even if they use the same program. 1

It can be frustrating for those who make an effort and don't see the results they want, but we can learn from research in this area to ensure that everyone gets the benefits of exercise.

Here is an example of how different individuals are in relation to a particular exercise program.

One hundred and twenty-one adults took part in a 24-week hiking program and trained five times a week. Before the start of the study2, they were randomly divided into three groups:

  1. A low-volume, low-intensity group that walked an average of 31 minutes per session with an intensity that is considered moderate according to exercise guidelines. I will call it the low group.
  2. A high-volume, low-intensity group that walked with the same intensity, but approximately twice as long in each session (58 minutes on average) than the first group. I'll call that the middle group.
  3. A high-volume, high-intensity group that walked with vigorous intensity for about 40 minutes in each session. I will call that the high group.

Cardio fitness was measured several times throughout the study. After six months, each group did the following:

  • In the low group, 62% of participants improved their fitness.
  • In the middle group, 82% improved their fitness.
  • In the high group, 100% of the participants improved their fitness.

On closer inspection, there are also a variety of fitness changes within the groups.

When it comes to exercise, different people achieve different results - fitness, fitness, psychological stress, endurance training, interval training, weight gain, blood pressure, sleep quality, cardiovascular fitness, PR tracker, nutritional research

These graphics show how everyone's fitness changed after the program was completed. Each bar represents a person's answer. You can see that some people have improved a lot, others a little, and some people have lost weight.

  • In the low group, the range of responses ranged from an 8% decrease in fitness to a 30% improvement.
  • The middle group had a range between a 10% loss of fitness and a 43% improvement.
  • In the high group, the least responsive participant improved by only 7%, while the top responder improved by a whopping 118%.

Remember that these people did the same exercise program in each group, but their results were very different.

This study3 focused on endurance training for cardiovascular fitness, but it does so in other types of training studies, including interval training and strength training.

In a strength training study 4, for example, the same 12-week program resulted in changes in strength that ranged from no improvement for one person to a 250% increase for another person. There were also significant differences in muscle growth between individuals, with one person reducing their muscle size by 2%, while the fastest responding person increased by 59%.

This effect5 has also been observed in nutritional science, where people on the same diet experience very different amounts of weight loss and sometimes even weight gain.

The reasons for these differences are not obvious. Of course, factors such as sleep, stress, diet, and occasional physical activity can affect a person's response to an exercise program.

The researchers are trying to take these things out of the equation by asking participants to follow a standardized diet or by letting them wear activity trackers when they're not in the laboratory, but it's not possible to fully control them.

Genetic factors certainly play a role too. Research6 shows that about 50% of the response to cardio training is due to genetic differences.

What can we learn from it?

If you're one of the lucky ones who happens to respond well to a particular exercise program, that's great! If not, don't worry. While these results may seem daunting at first, there is good news. If we continue to research, it seems that there are no real non-responders that can be trained. Everyone is improving somehow.

If you don't get the results you expect from your exercise program, keep the following in mind.

When it comes to practice, consistency is key

The most effective program for you is probably the one you run regularly.

In the walking study, the researchers only reported the fitness improvements of those who had attended at least 90% of the training sessions in the six months.

Not everyone who completed the study managed to hold 90% of the sessions. As the researchers declined and included those who attended at least 70% of the sessions, the percentage of people who increased their fitness decreased by about 4% in the lower and middle groups and by about 12% in the high groups.

I would say that 70% are still pretty consistent. This means that these people trained an average of 3.5 sessions per week per week for six months. Most of them improved their fitness. However, more consistency is better. People who attended 4.5 sessions per week (90% of total sessions) were even more likely to improve.

Consistency is probably the most critical factor in achieving the benefits of exercise. Do something every week. If you're struggling with consistency, focus on setting small, achievable goals and creating sustainable exercise habits before you go into the details of the program you're running.

Have the other parts of a healthy lifestyle in place

Get enough sleep, drink enough water, eat plenty of nutritious food, exercise as often as possible throughout the day, and manage your stress.

If you don't have these things well under control, you don't know if it is the exercise program you are not responding to, or if there is something else holding you back in your lifestyle.

If one method doesn't work, try another

Perhaps you have a healthy lifestyle and have been training consistently with lackluster results for several months. What should you do?

Try increasing the intensity or duration of each session. If we look at the walking study again, some participants did not improve their fitness after six months of steady, moderate-intensity exercise.

Nevertheless, all people who trained at a higher intensity improved. Even with moderate intensity, people who increased their volume (doubling the time spent in each session) were more likely to see improvements.

You can also have more sessions throughout the week. In another study7, the researchers found that when people did 60 minutes of cycling 1-2 times a week for six weeks, not everyone improved their fitness.

In this study, there were also people who did the same bike training 4-5 times a week, and all of these people answered. After that, the people who had not improved their fitness repeated the program. This time they added two more sessions a week and all improved.

You could try a different type of training. In one study, the participants completed a three-week endurance sport program and a three-week interval training in a random order. 8

They found that some people did not improve their fitness with one program, but these people improved when they ended the other program.

A number of set and rep protocols9 appear to be effective for strength training for different people. For example, if your goal is to increase muscle mass and the traditional four sets of 8 to 12 reps didn't work for you, your body may respond better to heavier weights and fewer reps, or lighter weights and more reps.

Treat your training as a scientific experiment

Exercise offers a number of different and crucial advantages. It can improve your body composition, reduce your risk of many diseases, improve your performance, brain function and mood, and much more.

Even if you don't see the specific results you expect, You will improve your health and fitness in some way through consistent training.

For example, the researchers had the participants complete a one-year cardio program that worked 45 minutes three days a week. At the end of the program, four different types of cardio fitness were measured.

Here too there was enormous variability in the individual answers. And some of the participants have not improved in all four ways. However, each person in the study showed improvement in at least one aspect of their fitness.10

You may be focusing on the wrong level of results, or you may not be tracking your progress closely enough to see what you are accomplishing. If you don't keep track of what you're doing and how you're progressing, you don't know if your program works for you or not.

Make a list of some of the benefits of exercise that are important to you and keep an eye on each one.

  • If you're interested in improving your health, you can track your resting heart rate, blood pressure, or blood sugar.
  • For body composition, you can track your body fat percentage or body measurements.
  • If fitness and performance are important to you, keep an eye on your time to walk a certain distance, the amount of weight you lift for each exercise, or the number of push-ups or pull-ups you can do.
  • Use a simple 1 to 10 scale to assess how you feel every day to get the more subtle (but equally important) benefits of exercise like mood, stress relief, concentration, pain frequency, or energy.

Record this information in a notebook or use a spreadsheet or your phone. Follow a specific program for a few weeks or months, assess how you react, and make changes if necessary.

You will probably be pleasantly surprised at how many ways you improve your body and life through exercise.

Your blood pressure may not have decreased, but your mood may have improved and your 5 km time may have improved. Maybe you haven't lost weight, but your strength has increased and you have gained energy and started to sleep better.

These improvements can motivate you to keep going. If you do this, you will likely find an exercise method that works best for you.

Do not compare yourself to others

It should now be clear that just because your friend has had great results after a certain program does not mean that you will. Concentrate on your progress, not on others' progress.

The bottom line

If you don't see the results you want, try again. If you still don't see any results, try something different. Finally, keep in mind that science is clear. Everyone answers.

If you stick to it consistently, you will get significant benefits.

References

1. Pickering, Craig and John Kiely. "Are there non-responders who play sports – and if so, what should we do about it?" Sports medicine 49, no. 1 (2019): 1-7.

2. Ross, Robert, Louise de Lannoy and Paula J. Stotz. "Separate effects of intensity and amount of training on the interindividual cardiorespiratory fitness reaction." Mayo Clinic, Proceedings 90, No. 11 (2015): 1506-1514.

3. Gurd, Brendon J., Matthew D. Giles, Jacob T. Bonafiglia, James P. Raleigh, John C. Boyd, Jasmin K. Ma, Jason GE Zelt and Trisha D. Scribbans. "Incidence of non-responses and individual response patterns after sprint interval training." Applied Physiology, Nutrition, and Metabolism 41, No. 3 (2016): 229- 234.

4. Hubal, Monica J., Heather Gordish-Dressman, Paul D. Thompson, Thomas B. Price, Eric P. Hoffman, Theodore J. Angelopoulos, Paul M. Gordon et al. "Variability in muscle size and strength gains after one-sided strength training." Medicine & Science in Sports & Exercise 37, No. 6 (2005): 964-? 972.

5. Gardner, Christopher D., John F. Trepanowski, Liana C. Del Gobbo, Michelle E. Hauser, Joseph Rigdon, John PA Ioannidis, Manisha Desai and Abby C. King. "Effect of a low-fat versus low-carbohydrate diet on 12-month weight loss in obese adults and the association with genotype pattern or insulin secretion: the randomized clinical trial DIETFITS." Jama, 319, no. 7 (2018): 667-7. 679.

6. Ross, Robert, Bret H. Goodpaster, Lauren G. Koch, Mark A. Sarzynski, Wendy M. Kohrt, Neil M. Johannsen, James S. Skinner et al. "Precision Training Medicine: Understand the Variability of Training Reactions." British Journal of Sports Medicine 53, No. 18 (2019): 1141 & ndash; 1153.

7. Montero, David and Carsten Lundby. "Refuting the Myth of Non-Response to Exercise Training:" Non-Responders "Responding to a Higher Dose of Exercise." The Journal of Physiology 595, No. 11 (2017): 3377-? 3387.

8. Bonafiglia, Jacob T., Mario P. Rotundo, Jonathan P. Whittall, Trisha D. Scribbans, Ryan B. Graham and Brendon J. Gurd. "Inter-individual variability of adaptive responses to endurance and sprint interval training: a randomized crossover study." PloS one 11, no. 12 (2016).

9. Beaven, C. Martyn, Christian J. Cook and Nicholas D. Gill. "Significant strength gains in rugby players following specific resistance training protocols based on individual testosterone responses in saliva." The Journal of Strength & Conditioning Research 22, No. 2 (2008): 419-4. 425.

10. Scharhag-Rosenberger, Friederike, Susanne Walitzek, Wilfried Kindermann and Tim Meyer. "Differences in adapting to a year of aerobic endurance training: individual patterns of non-response." Scandinavian Journal of Medicine and Science in Sport 22, No. 1 (2012): 113- 118.

19 May
Blog

Razer Opus Wireless Headphones Review: Valuable Sound

Razer Opus

Razer Opus Wireless Headphones Review: A Budget ANC Champion

"Outstanding sound quality and an effective $ 200 ANC make Razer & # 39; s Opus great value for money."

  • Comfortable design

  • First class appearance

  • Awesome ANC

  • Great sound quality

  • Standard battery life

  • Outdated Bluetooth technology

Razer has become a household name in the gaming world. Headphones and other products complement this experience. However, it has not ventured into the area of ​​lifestyle audio.

This is now changing with the release of the Razer Opus wireless headphones by the company. At $ 200, the Opus offers a surprisingly wide range of features for its price, including active noise cancellation and THX-certified audio quality. To see if the Razer Opus did justice to its technical sheet, I looked over the page and brought these new headphones to the right level.

Out of the box

It may not seem like the most important part of a headphone, but the packaging is your first experience with a new product. In other words, it is important to dress appropriately for the occasion.

Razer Opus headphonesNick Woodard / Digital Trends

The Razer Opus doesn't wear a three-piece suit, but it's adorned with a sharp shirt with a collar, and that's more than fine for me. Under the lid of the box there is a rounded carrying case with headphones, USB-C charging cable, 3.5 mm analog cable, USB-A to USB-C adapter and airline headphone adapter.

The Razer Opus setup follows the regular pairing protocol. Turn on the headphones and they will respond by automatically switching to Bluetooth pairing mode. Then you have to find the sockets in the Bluetooth settings of your device and establish the connection.

I will anticipate this criticism by saying the following: I have had no specific problems with my connection to the Razer Opus, and the range of these headphones is reasonable. Unfortunately, unlike the more advanced Bluetooth 5 technology, the Opus only supports Bluetooth 4.2. I know that some cost-saving measures may have to be taken to make these headphones what they are, but the latest Bluetooth technology seems to be a priority.

design

The Razer Opus may be positioned closer to the budget side of headphones, but its design exudes a premium presence. They are an elegant midnight blue – a black version will follow later – with Razer logos on each side of the headband and a THX logo on each ear cup. Razer is excited about this THX certification if you haven't noticed it yet.

Razer OpusNick Woodard / Digital Trends

Both the ear cups and the headband are covered with a soft synthetic leather foam, which creates a comfort that I thought would be held fairly well over long listening times. The headphones have a circumaural design, ie the ear cups fit around the ear and weigh 265 grams. They are neither excessively heavy nor incredibly light, but they distribute the weight of the product well.

The opus doesn't have a large selection of buttons, and that's a good thing. There is an on / off switch and a button for operating the active noise reduction functions on the left auricle and volume controls / action buttons on the right auricle. Basically, it has the buttons you need to effectively control your listening experience, not just one button.

The included carrying case feels robust and can protect the headphones when not in use. I can't help feeling that they resemble an old (classic?) CD case, although this says more about my age than the design quality of this case.

properties

Most of the main functions of the Razer Opus are geared towards audio. So later in this review, I'll go into things like THX certification and active noise cancellation. But that doesn't mean that we don't have a few things to discuss in the meantime.

Razer OpusNick Woodard / Digital Trends

For example, battery life is an interesting area. A month or two ago, I might have been thrilled with the battery life the Opus offers for its price – up to 25 hours of playback with the ANC on. It's a better battery than the recently released Microsoft Surface Headphones 2 for $ 50 less.

However, the fact is that it is an ever-changing ecosystem of wireless audio products. In terms of battery life, Sony Razer struck with the recent release of the WH-CH710N. These headphones, whose price is almost identical to that of the Opus, offer 35 hours of playback with noise reduction turned on and 45 hours without.

In my experience, Razer's estimated battery performance was as expected. For most people, 25 hours of playback at the same time is more than enough, but there are better values ​​for the price.

The Opus has an auto pause / play feature that pauses and resumes audio when the headphones are removed or replaced. This is always a subtle but appreciated feature. However, if this isn't a preferred feature, you can disable it in the associated Razer Opus app (available for iOS and Android). You can also customize the headphone's auto power off feature and access an equalizer to customize the sound to your liking.

Audio quality

There is a reason why Razer employees are proud of the Opus' THX certification, and this is justified. The Razer design team told me that if they wanted to make lifestyle headphones, they wanted to do it right, which meant doing everything they could to create a comfortable listening experience – and that started with THX.

Razer Opus headphonesNick Woodard / Digital Trends

The Opus has passed the three-stage THX certification process using 40mm drivers, a frequency range from 20 to 20,000 Hz and support for audio codecs like AAC and aptX. This is all well and good, although specifications are not always translated well. How do these headphones sound?

Strikingly precise in two words. Razer has created a Spotify playlist to test the audio quality of the opus, which consists of a diverse mix of music. Tracy Chapman's Fast Car showed the vocal clarity of the cans, while the opus drivers never missed a beat with a tight bass track like Billie Eilish's Bad Guy. And if you fancy a real adventure for your ears, try Alma Brasileira from Heitor-Villa-Lobos and Yo-Yo Ma. No need to thank me.

For the cost, I think these headphones produce excellent sound quality for most people. You won't beat the Sony WH-1000XM3 and Sennheiser Momentum 3 in the world, but they come impressively close to this upper level.

Active noise cancellation

The Razer Opus have a lot to do when it comes to noise cancellation. First, they offer passive noise isolation with these soft foam ear cups, which commendably even excludes noise.

Razer Opus headphonesNick Woodard / Digital Trends

Then there is the Opus' active noise cancellation, which uses a hybrid design that consists of two external and two internal microphones on each ear cup. This is about fighting a wider frequency range of unwanted noise on multiple fronts, with the external microphones picking up external frequencies such as human speech or traffic, and the internal microphones analyzing and optimizing the sound that gets into your ears.

As I found in my last reviews – and probably for my next ones too – testing ANC with public travel was not an option. Razer offers a YouTube video that goes through these types of sounds. However, it does contain instructions on how to play the sounds through a 5.1 system and to switch between the different ANC modes to assess the cancellation.

My review is in and I'm in awe. These aren't the best noise canceling headphones – the Sony WH-1000XM3 is still the best choice in this category. However, the Opus has remarkably effective active noise cancellation at a price that makes it an enticing value.

If I had a complaint with the opus' ANC functions, this is the headphone's ambient awareness function. It is not the actual function that is effective in introducing outside noise, but rather that Razer's method of turning the function on involves pressing and holding the ANC button for the duration of its use. This can be cumbersome the longer you have to hear outside noise.

Our opinion

The Razer Opus are not without shortcomings – but they are minor, and the affordable audio quality and active noise cancellation in these headphones far outweigh these problems.

Are there any better alternatives?

The Sony WH-CH710N is priced at $ 199, better battery life, and more advanced Bluetooth technology. However, I would choose the opus when it comes to sound quality and ANC. The Microsoft Surface Headphones 2 are another option with great sound and solid ANC, but have a shorter battery life of $ 250.

How long will they last?

With a two-year warranty, Razer appears to be ready to stand by its new product. Bluetooth support is a concern, but expect the headphones to last a long time.

Should you buy it

Yes. Razer has made affordable headphones with great sound and excellent active noise cancellation while limiting its shortcomings. Overall, the wireless Opus headphones are a value that won't disappoint.

Editor's recommendations




19 May
Blog

When It Comes to Exercise, Different People Get Different Results

Are you not getting results from your training program? Here's what you can do that is supported by science.

There is no uniform training approach. Two people doing the same training can get very different results. A person can work hard at the gym for months without much progress as their training partner gets stronger with each session.

In exercise research1 there is a term for someone who does not achieve the expected results of a certain type of exercise: non-responder. In one study after another, some participants improve significantly, others do not improve at all, even if they use the same program. 1

It can be frustrating for those who make an effort and don't see the results they want, but we can learn from research in this area to ensure that everyone gets the benefits of exercise.

Here is an example of how different individuals are in relation to a particular exercise program.

One hundred and twenty-one adults took part in a 24-week hiking program and trained five times a week. Before the start of the study2, they were randomly divided into three groups:

  1. A low-volume, low-intensity group that walked an average of 31 minutes per session with an intensity that is considered moderate according to exercise guidelines. I will call it the low group.
  2. A high-volume, low-intensity group that walked with the same intensity, but approximately twice as long in each session (58 minutes on average) than the first group. I'll call that the middle group.
  3. A high-volume, high-intensity group that walked with vigorous intensity for about 40 minutes in each session. I will call that the high group.

Cardio fitness was measured several times throughout the study. After six months, each group did the following:

  • In the low group, 62% of participants improved their fitness.
  • In the middle group, 82% improved their fitness.
  • In the high group, 100% of the participants improved their fitness.

On closer inspection, there are also a variety of fitness changes within the groups.

When it comes to exercise, different people achieve different results - fitness, fitness, psychological stress, endurance training, interval training, weight gain, blood pressure, sleep quality, cardiovascular fitness, PR tracker, nutritional research

These graphics show how everyone's fitness changed after the program was completed. Each bar represents a person's answer. You can see that some people have improved a lot, others a little, and some people have lost weight.

  • In the low group, the range of responses ranged from an 8% decrease in fitness to a 30% improvement.
  • The middle group had a range between a 10% loss of fitness and a 43% improvement.
  • In the high group, the least responsive participant improved by only 7%, while the top responder improved by a whopping 118%.

Remember that these people did the same exercise program in each group, but their results were very different.

This study3 focused on endurance training for cardiovascular fitness, but it does so in other types of training studies, including interval training and strength training.

In a strength training study 4, for example, the same 12-week program resulted in changes in strength that ranged from no improvement for one person to a 250% increase for another person. There were also significant differences in muscle growth between individuals, with one person reducing their muscle size by 2%, while the fastest responding person increased by 59%.

This effect5 has also been observed in nutritional science, where people on the same diet experience very different amounts of weight loss and sometimes even weight gain.

The reasons for these differences are not obvious. Of course, factors such as sleep, stress, diet, and occasional physical activity can affect a person's response to an exercise program.

The researchers are trying to take these things out of the equation by asking participants to follow a standardized diet or by letting them wear activity trackers when they're not in the laboratory, but it's not possible to fully control them.

Genetic factors certainly play a role too. Research6 shows that about 50% of the response to cardio training is due to genetic differences.

What can we learn from it?

If you're one of the lucky ones who happens to respond well to a particular exercise program, that's great! If not, don't worry. While these results may seem daunting at first, there is good news. If we continue to research, it seems that there are no real non-responders that can be trained. Everyone is improving somehow.

If you don't get the results you expect from your exercise program, keep the following in mind.

When it comes to practice, consistency is key

The most effective program for you is probably the one you run regularly.

In the walking study, the researchers only reported the fitness improvements of those who had attended at least 90% of the training sessions in the six months.

Not everyone who completed the study managed to hold 90% of the sessions. As the researchers declined and included those who attended at least 70% of the sessions, the percentage of people who increased their fitness decreased by about 4% in the lower and middle groups and by about 12% in the high groups.

I would say that 70% are still pretty consistent. This means that these people trained an average of 3.5 sessions per week per week for six months. Most of them improved their fitness. However, more consistency is better. People who attended 4.5 sessions per week (90% of total sessions) were even more likely to improve.

Consistency is probably the most critical factor in achieving the benefits of exercise. Do something every week. If you're struggling with consistency, focus on setting small, achievable goals and creating sustainable exercise habits before you go into the details of the program you're running.

Have the other parts of a healthy lifestyle in place

Get enough sleep, drink enough water, eat plenty of nutritious food, exercise as often as possible throughout the day, and manage your stress.

If you don't have these things well under control, you don't know if it is the exercise program you are not responding to, or if there is something else holding you back in your lifestyle.

If one method doesn't work, try another

Perhaps you have a healthy lifestyle and have been training consistently with lackluster results for several months. What should you do?

Try increasing the intensity or duration of each session. If we look at the walking study again, some participants did not improve their fitness after six months of steady, moderate-intensity exercise.

Nevertheless, all people who trained at a higher intensity improved. Even with moderate intensity, people who increased their volume (doubling the time spent in each session) were more likely to see improvements.

You can also have more sessions throughout the week. In another study7, the researchers found that when people did 60 minutes of cycling 1-2 times a week for six weeks, not everyone improved their fitness.

In this study, there were also people who did the same bike training 4-5 times a week, and all of these people answered. After that, the people who had not improved their fitness repeated the program. This time they added two more sessions a week and all improved.

You could try a different type of training. In one study, the participants completed a three-week endurance sport program and a three-week interval training in a random order. 8

They found that some people did not improve their fitness with one program, but these people improved when they ended the other program.

A number of set and rep protocols9 appear to be effective for strength training for different people. For example, if your goal is to increase muscle mass and the traditional four sets of 8 to 12 reps didn't work for you, your body may respond better to heavier weights and fewer reps, or lighter weights and more reps.

Treat your training as a scientific experiment

Exercise offers a number of different and crucial advantages. It can improve your body composition, reduce your risk of many diseases, improve your performance, brain function and mood, and much more.

Even if you don't see the specific results you expect, You will improve your health and fitness in some way through consistent training.

For example, the researchers had the participants complete a one-year cardio program that worked 45 minutes three days a week. At the end of the program, four different types of cardio fitness were measured.

Here too there was enormous variability in the individual answers. And some of the participants have not improved in all four ways. However, each person in the study showed improvement in at least one aspect of their fitness.10

You may be focusing on the wrong level of results, or you may not be tracking your progress closely enough to see what you are accomplishing. If you don't keep track of what you're doing and how you're progressing, you don't know if your program works for you or not.

Make a list of some of the benefits of exercise that are important to you and keep an eye on each one.

  • If you're interested in improving your health, you can track your resting heart rate, blood pressure, or blood sugar.
  • For body composition, you can track your body fat percentage or body measurements.
  • If fitness and performance are important to you, keep an eye on your time to walk a certain distance, the amount of weight you lift for each exercise, or the number of push-ups or pull-ups you can do.
  • Use a simple 1 to 10 scale to assess how you feel every day to get the more subtle (but equally important) benefits of exercise like mood, stress relief, concentration, pain frequency, or energy.

Record this information in a notebook or use a spreadsheet or your phone. Follow a specific program for a few weeks or months, assess how you react, and make changes if necessary.

You will probably be pleasantly surprised at how many ways you improve your body and life through exercise.

Your blood pressure may not have decreased, but your mood may have improved and your 5 km time may have improved. Maybe you haven't lost weight, but your strength has increased and you have gained energy and started to sleep better.

These improvements can motivate you to keep going. If you do this, you will likely find an exercise method that works best for you.

Do not compare yourself to others

It should now be clear that just because your friend has had great results after a certain program does not mean that you will. Concentrate on your progress, not on others' progress.

The bottom line

If you don't see the results you want, try again. If you still don't see any results, try something different. Finally, keep in mind that science is clear. Everyone answers.

If you stick to it consistently, you will get significant benefits.

References

1. Pickering, Craig and John Kiely. "Are there non-responders who play sports – and if so, what should we do about it?" Sports medicine 49, no. 1 (2019): 1-7.

2. Ross, Robert, Louise de Lannoy and Paula J. Stotz. "Separate effects of intensity and amount of training on the interindividual cardiorespiratory fitness reaction." Mayo Clinic, Proceedings 90, No. 11 (2015): 1506-1514.

3. Gurd, Brendon J., Matthew D. Giles, Jacob T. Bonafiglia, James P. Raleigh, John C. Boyd, Jasmin K. Ma, Jason GE Zelt and Trisha D. Scribbans. "Incidence of non-responses and individual response patterns after sprint interval training." Applied Physiology, Nutrition, and Metabolism 41, No. 3 (2016): 229- 234.

4. Hubal, Monica J., Heather Gordish-Dressman, Paul D. Thompson, Thomas B. Price, Eric P. Hoffman, Theodore J. Angelopoulos, Paul M. Gordon et al. "Variability in muscle size and strength gains after one-sided strength training." Medicine & Science in Sports & Exercise 37, No. 6 (2005): 964-? 972.

5. Gardner, Christopher D., John F. Trepanowski, Liana C. Del Gobbo, Michelle E. Hauser, Joseph Rigdon, John PA Ioannidis, Manisha Desai and Abby C. King. "Effect of a low-fat versus low-carbohydrate diet on 12-month weight loss in obese adults and the association with genotype pattern or insulin secretion: the randomized clinical trial DIETFITS." Jama, 319, no. 7 (2018): 667-7. 679.

6. Ross, Robert, Bret H. Goodpaster, Lauren G. Koch, Mark A. Sarzynski, Wendy M. Kohrt, Neil M. Johannsen, James S. Skinner et al. "Precision Training Medicine: Understand the Variability of Training Reactions." British Journal of Sports Medicine 53, No. 18 (2019): 1141 & ndash; 1153.

7. Montero, David and Carsten Lundby. "Refuting the Myth of Non-Response to Exercise Training:" Non-Responders "Responding to a Higher Dose of Exercise." The Journal of Physiology 595, No. 11 (2017): 3377-? 3387.

8. Bonafiglia, Jacob T., Mario P. Rotundo, Jonathan P. Whittall, Trisha D. Scribbans, Ryan B. Graham and Brendon J. Gurd. "Inter-individual variability of adaptive responses to endurance and sprint interval training: a randomized crossover study." PloS one 11, no. 12 (2016).

9. Beaven, C. Martyn, Christian J. Cook and Nicholas D. Gill. "Significant strength gains in rugby players following specific resistance training protocols based on individual testosterone responses in saliva." The Journal of Strength & Conditioning Research 22, No. 2 (2008): 419-4. 425.

10. Scharhag-Rosenberger, Friederike, Susanne Walitzek, Wilfried Kindermann and Tim Meyer. "Differences in adapting to a year of aerobic endurance training: individual patterns of non-response." Scandinavian Journal of Medicine and Science in Sport 22, No. 1 (2012): 113- 118.

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