Garmin Forerunner gauges VO2 Max, Stride Style on Run

http://gearjunkie.com/garmin-forerunner-620-forerunner-220-gps-running-watches

First Look: Garmin Forerunner gauges VO2 Max, Stride Style on Run

September 16, 2013, 7:05 am / Categories: Running, Technology

Never before seen features come standard on two Garmin watches, announced today. The brand’sForerunner 620 and Forerunner 220 running watches have color screens, a slim profile, GPS capability, and extras we did not anticipate coming to market any time soon.

When the watches ship this fall runners will be able to measure their approximate VO2 max as well as have the watch assess their running stride. It does this with an array of onboard gauges, including GPS, an accelerometer, heart-rate measure, and more.

A tag line with both units, which cost between about $250 and $450, is “the next best thing to having a personal running coach.” This stems from features like a “recovery advisor” and a “race predictor” feature, both of which employ stats gathered from training runs to build custom plans for the wearer.

Forerunner 620

Like other Forerunner models these new ones track via GPS standard stats on a run like distance, speed, and pace. Heart rate straps are included. Both have a 1-inch color display. It’s a touchscreen on the higher-end 620 model. Also, wi-fi and Bluetooth wireless let you sync the watch with a computer and upload data.

(See large photos of the Garmin Forerunner 620 and 220 on page 2 of this post)

I think the VO2 max estimator is a great add-on. Here’s Garmin’s background and some explanation of the process:

“Previously, the only way to accurately obtain VO2 max was by paying for a lab test. When used with a heart rate monitor, the Forerunner 620 watch incorporates several pieces of data, like running speed, beats per minute and heart rate variability, into an algorithm to estimate a runners’ VO2 max. The number itself indicates the maximum volume of oxygen a runner can consume per minute, per kilogram of body weight at their max. Theoretically, the more oxygen runners can use, the more energy they can produce.”

From the VO2 max estimate, the watch can then predict a runner’s race time. It spits out “a time target for their next race, assuming they’ve completed proper training,” Garmin notes.

On the wrist… Garmin cites the new Forerunner as its “slimmest and lightest” GPS watch to date

The second cool new feature: These watches can teach you how to improve your stride and body form via an accelerometer embedded in the heart-rate strap. It measures torso movement and syncs with the watch computer to offer stats on running cadence (number of steps per minute), vertical oscillation (the bounce in a runners’ motion), and ground contact time of the foot (measured in milliseconds).

With those data points a runner can learn how to make his stride more efficient.

Lots of neat new features on the Garmin units. We’re excited to hit the road and test the watches out when they come to market this fall!

Garmin has built a microsite with images and more info on the Forerunner update. Take a look to dig in and see if one of these advanced new models might be right for you.

—Stephen Regenold

Forerunner 220

Forerunner 620 comes in white and other colors

Note unique gauge readings on the watch at left (measuring a runners’ cadence, vertical oscillation, and ground contact time)

Forerunner 220

Impressora 3D cria o futuro do tratamento de fraturas, e deixa o gesso no passado

Impressora 3D cria o futuro do tratamento de fraturas, e deixa o gesso no passado:
Moldes de gesso para fraturas são volumosos, desagradáveis, pesados, inevitavelmente fazem você suar… enfim, eles não são muito legais. Mas esse molde “Cortex” impresso em 3D pode mudar tudo isso. Claro, ele meio que parece uma meia arrastão, mas o molde de gesso também não é exatamente bonito.
O projeto conceitual Cortex é leve, ventilado, lavável ​​e fino por ser feito de poliamida, em vez de gesso. E ele não é bom apenas para quem o usa: o material do Cortex pode ser reutilizado, ao contrário do gesso.
Esta é a obra de um formado em design pela Universidade de Wellington (Nova Zelândia) com o incrível nome Jake Evill. O projeto foi criado com ajuda do departamento de ortopedia da universidade.
Por enquanto, este é apenas um conceito e protótipo, mas a ideia é que um software receba as imagens de raio-x da fratura, mais o escaneamento 3D do membro, e crie um molde apropriado para regenerar o osso.

As partes mais densas do molde ficam concentradas em torno da fratura em si. O molde poderia então ser impresso em duas partes, e depois montado usando prendedores permanentes. Para retirá-lo, como de costume, ele teria que ser serrado.
Também há a questão do tempo. Evill explica:

No momento, a impressão 3D do molde leva cerca de três horas, enquanto um molde de gesso leva só três a nove minutos, mas exige 24 a 72 horas para ficar totalmente firme. Com os avanços da impressão 3D, poderemos ver uma grande redução no tempo necessário para imprimi-lo no futuro.

Parece muito bom, mas eu vejo um problema: como é que vão escrever assinaturas toscas nesse novo molde? [Jake Evill via Dezeen]

7 Minutos de Exercício Para O Corpo Inteiro

http://lifehacker.com/this-7-minute-research-based-workout-exercises-your-wh-4986763274

This 7-Minute, Research-Based Workout Exercises Your Whole Body

Don't have an hour or even twenty minutes to exercise each day? You might not need it. This routine of 12 exercises is a complete workout based on the latest fitness research—and it only takes 7 minutes.

As with other short, but highly efficient exercises, this routine is based on interval training, where you're combining intense activity with brief recovery periods. We've seen interval training touted before as the most efficient type of exercise. You could do it with cycling, but this workout is an alternative guide and you can do it basically anywhere with almost no equipment.

The routine was posted in the May-June issue of the American College of Sports Medicine's Health & Fitness Journal and highlighted by The New York Times. In this program:

The exercises should be performed in rapid succession, allowing 30 seconds for each [with a 10-second rest between exercises], while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, [director of exercise physiology at the Human Performance Institute] Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

As you can see from the chart at the top of this post, all you need is your own body weight and a chair to get "maximum results with minimal investment." However, this was designed for people with pretty sedentary lives, so if you're starting out somewhat in shape, you should probably do this a few times in a row. Hit the link to read more.

The Scientific 7-Minute Workout | The New York Times

Nylon Runners

Nylon Runners:


I started doing bodyweight exercises at home. The pull-up bar I purchased came with handles that I wanted to adapt for other exercises (like “Let Me Ins” around a post, or “Towel Curls”). I didn’t trust my knot-tying ability, and all the rope rated to my weight was bulky. I knew nylon webbing was very strong and so was looking for solidly sewn loops of nylon webbing that could hold my weight.
Thus I came across nylon runners (or “slings”) meant for climbing. These are a loop of nylon webbing with a sturdy dogbone stitch. They are made to support even a falling climber and their gear. They come in a number of sizes (and colors). I use the 30cm runners to loop through my handle ends, then a climbing carabiner to connect these to either the 60cm runner for some exercises (Let Me Ins) and the 120cm runner for other exercises (Towel Curls). I have also successfully hung my pull-up bar from existing holes in the main floor joists in my basement, precluding the adaptation/installation of the provided mounting hardware. Recently, I used two of the 30 cm runners to loop onto my motorcycle front fork to connect to ratcheting tie downs in order to hold the bike upright for beginning of season maintenance (oil change, etc.).
In addition to my uses, other reviews of this product have pointed out a number of great uses for these runners: they can be used in all kinds of load-bearing/load-redirecting uses. One example is to provide a soft-but-strong attachment point for tie downs to a motorcycle or other cargo for transportation. This is a truly versatile, simple, and cool tool.
-- Mike Braden
Black Diamond Nylon Runners

$4 to $9, depending on size
Available from Amazon
Manufactured by Black Diamond

High Density Foam Rollers

High Density Foam Rollers:


I didn’t know I had knots in my calves, but I did. I spend a lot of time at the computer, and I play some video games, which means that I tense my calves involuntarily and and they get knotted.
When I started working out about a year ago, I hired a trainer. The end of each training session included a massage treatment with a foam roller. That’s when I learned that I had knots, because the roller made my calves feel better.
Its nice if you have someone else to “roll you out,” but you can also put the roller between your calves and the floor and roll yourself back and forth, using your body weight to apply pressure. You can also use it on your back and arms.
It’s also improved the “restless leg syndrome” for two people I know.
I have the 36 inch version, which is bulky. I think the 18 inch version would do just as well.
-- Carl Mixon
[Here's a video that shows how to use a foam roller. - Mark Frauenfelder]
j/fit Super High Density Foam Rollers

$14 – $35 depending on size
Available from Amazon

Start Slowly to Avoid Injuries Caused by Running Barefoot

Start Slowly to Avoid Injuries Caused by Running Barefoot:

We've written about the benefits of running barefoot or with minimal footwear before, but if you're ready to get rid of your running shoes, make sure you take it easy. A recent study on the possible injuries caused by barefoot running serves as a reminder as to why it's important to ease into changes in your fitness routines. More »

Restore Your Natural Sitting and Standing Posture and Get Rid of Back and Neck Pain

Restore Your Natural Sitting and Standing Posture and Get Rid of Back and Neck Pain:

Not only are we killing ourselves by sitting all day, we're probably sitting all wrong. Esther Gokhale, who has studied the posture of people in less industrialized places (where back pain is virtually unknown), shows us in this video what natural ("primal") posture looks like for standing and sitting. More »