puff 572 Wednesday 24th

Aotearoa Waka/ Health question of the day
What do we know about sprinting?
THe following is from Dr MercolaHere's a summary of what a typical peak fitness routine might look like using a recumbent bike (although you can perform this on an elliptical machine or treadmill, or with any type of exercise you prefer):

1.Warm up for three minutes
2.Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
3.Recover for 90 seconds
4.Repeat the high intensity exercise and recovery 7 more times
Be mindful of your current fitness level and don't overdo it when you first start out.

If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight. You may need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running - and your arms would be pumping hard and fast.

Ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is where growth hormone release is triggered.

Whatever activity you choose, by the end of your 30 second sprint period you will want to reach these markers:

•It will be relatively hard to breathe and talk because you are in oxygen debt
•You will start to sweat profusely. Typically this occurs in the second or third repetition unless you have a thyroid issue and don't sweat much normally.
•Your body temperature will rise
•Lactic acid increases and you will feel a muscle "burn"
If you are using cardio equipment like an elliptical or bike, you don't need to reach any "magical" speed. It's highly individual, based on your current level of fitness. But you know you're doing it right when you're exerting yourself to the point of typically gasping for breath, after a short burst of activity.

Do this exercise two to three times a week, and you're virtually guaranteed to drastically improve your HGH production.

Maori Unpacked continued
33

Tomorrow
Aapoopoo

aa
Aa teenaa marama. Next month.
Aa is a future marker.

Put aa in the Future Box.

Make a marker to put on the clock or the calendar showing the future with aa on it.

Aa te tahi karaka.
At one o'clock.

Aa teeraa wiki.
Next week.

Aa te otinga o te mahi.
When the work is done.

Aa te putanga mai o te raa.
When the sun comes, at daybreak.

Aa hea?
When? Future.

Aa te poouriuri.
At dusk.


In your Mind Map make a model of time travel starting with someone heading in the direction of the future.