When it comes to Israel-Palestine, Joe Biden and Jared Kushner are on the same page.
Viewpoint |
Heart rate zones aren’t a perfect measure of exercise intensity
Runners make their way along the 2023 Illinois Marathon course through Urbana. Jogging and running are rudimentary forms of exercise important in maintaining excellent heart and cardiovascular health. The human body is remarkable in its abilty to adapt quickly to moderate- and high-intensity exercise.
Photo: Sentinel/Clark Brooks
by Jason Sawyer, Bryant University
Aerobic exercise like jogging, biking, swimming or hiking is a fundamental way to maintain cardiovascular and overall health. The intensity of aerobic exercise is important to determine how much time you should spend training in order to reap its benefits.
As an exercise science researcher, I support the American College of Sports Medicine’s recommendation of a minimum of 150 minutes per week of moderate aerobic exercise, or 75 minutes per week of high-intensity exercise. But what does exercise intensity mean?
There is a linear relationship between heart rate and exercise intensity, meaning as the exercise intensity increases, so does heart rate. Heart rate zone training, which uses heart rate as a measure of exercise intensity, has increased in popularity in recent years, partially due to the ubiquity of wearable heart rate technology.
The way exercise intensity is usually described is problematic because one person’s “vigorous” may be another’s “moderate.” Heart rate zone training tries to provide an objective measure of intensity by breaking it down into various zones. But heart rate can also be influenced by temperature, medications and stress levels, which may affect readings during exercise.
Heart rate and exercise intensity
The gold standard for determining aerobic exercise intensity is to measure the amount of oxygen consumed and carbon dioxide exhaled. However, this method is cumbersome because it requires people to wear a breathing mask to capture respiratory gases.
An easier way is to predict the person’s maximum heart rate. This can be done with an equation that subtracts the person’s age from 220. Although there is controversy surrounding the best way to calculate maximum heart rate, researchers suggest this method is still valid.
The American College of Sports Medicine outlines five heart rate zones based on a person’s predicted heart rate maximum. Zone 1, or very light intensity, equals less than 57% of maximum heart rate; zone 2, or light intensity, is 57% to 63%; zone 3, or moderate intensity, is 64% to 76%; zone 4, or vigorous intensity, is 77% to 95%; and zone 5, or near-maximal intensity, is 96% to 100%.
However, other organizations have their own measures of exercise intensity, with varying ranges and descriptions. For example, Orange Theory describes their zone 2 training as 61% to 70% of maximum heart rate. Complicating matters even further, companies that produce heart rate monitors also have higher thresholds for each zone. For example, Polar’s zone 2 is up to 70% of maximum heart rate, while the American College of Sports Medicine recommends a zone 2 of up to 63%.
Adapting heart rate zones
Zone training is based on the idea that how the body responds to exercise is at least in part determined by exercise intensity. These adaptations include increased oxygen consumption, important cellular adaptations and improved exercise performance.
Zone 2 has received a lot of attention from the fitness community because of its possible benefits. Performance coaches describe zone 2 as “light cardio,” where the intensity is low and the body relies mainly on fat to meet energy demands. Fats provide more energy compared to carbohydrates, but deliver it to cells more slowly.
Because fat is more abundant than carbohydrates in the body, the body responds to the cellular stress that exercise causes in muscle cells by increasing the number of mitochondria, or the energy-producing component of cells. By increasing the number of mitochondria, the body may become better at burning fat.
While you don't have to be a competitive level cyclist, even at a low level of 30-60 minutes along with a healthy protein-rich diet has been proven to lower many health risks and help in the weight-loss process.
Photo: PhotoNews Media/Clark Brooks
On the other end of the spectrum of exercise intensity is high-intensity interval training, or HIIT. These workouts involve exercising at a high intensity for short durations, like an all-out sprint or cycle for 30 seconds to a minute, followed by a period of low intensity activity. This is repeated six to 10 times.
During this sort of high-intensity activity, the body primarily uses carbohydrates as a fuel source. During high-intensity exercise, the body preferentially uses carbohydrates because the energy demand is high and carbohydrates provide energy twice as fast as fats.
Some people who turn to exercise to lose fat may eschew high-intensity training for zone 2, as it’s considered the “the fat burning zone.” This may be a misnomer.
Researchers have found that high-intensity interval training produces a similar increase in markers for mitochondria production when compared to longer, moderate aerobic training. Studies have also shown that high-intensity exercisers build muscle and improve insulin resistance and cardiovascular health similar to moderate-intensity exercisers, and they made these gains faster. The main trade-off was discomfort during bouts of high-intensity exercise.
Moderate- or high-intensity exercise?
With varying guidelines around heart rate zones and conflicting evidence on the potential benefits of training in each zone, exercisers may be left wondering what to do.
In order to yield the health benefits of exercise, the most important variable to consider is adhering to an exercise routine, regardless of intensity. Because the body adapts in similar ways to moderate- and high-intensity exercise, people can choose which intensity they like best or dislike the least.
Swimming is a good activity to maintain heart and cardiovascular health.
Photo: PhotoNews Media/Clark Brooks
Notice that the American College of Sports Medicine’s recommendation for exercise falls under moderate intensity. This is equivalent to zone 3, or 64% to 76% of maximum heart rate, a range you can only meet in the upper levels of most zone 2 workouts. If you’re not seeing desired results with your zone 2 workouts, try increasing your intensity to reach the moderate level.
A commonly reported reason for not exercising is a lack of time. For people short on time, high-intensity training is a good alternative to steady-state cardiovascular exercise. For people who find exercising at such a high intensity uncomfortable, they can get the same benefit by doing moderate-intensity exercise for a longer period.
About the author:
Jason Sawyer is an Associate Professor of Exercise and Movement Science at Bryant University. This article is republished from The Conversation under a Creative Commons license. Read the original article.
Jason Sawyer is an Associate Professor of Exercise and Movement Science at Bryant University. This article is republished from The Conversation under a Creative Commons license. Read the original article.
Viewpoint |
What are microcredentials? And are they worth having?
Photo: Thirdman/PEXELS
by Daniel Douglas,
Trinity College
As private firms and governments struggle to fill jobs – and with the cost of college too high for many students – employers and elected officials are searching for alternative ways for people to get good jobs without having to earn a traditional college degree.
Microcredentials are one such alternative. But just what are microcredentials? And do they lead to better jobs and higher earnings?
As a sociologist who has examined the research on microcredentials, the best available answer right now is: It depends on what a person is studying.
Defining the term
While there is no official definition of a microcredential, there are some broadly accepted components. Like traditional degrees, microcredentials certify peoples’ skills and knowledge, ranging in scope from software skills like Microsoft Excel to broad abilities like project management.
Microcredentials typically indicate “competencies” – that is, things people can do. They are represented by digital badges, which are emblems that can be shared online. Just as a diploma verifies a degree-holder’s achievement, badges verify microcredentials. An employer can click on the digital badge to see who awarded it, when it was awarded and what it represents.
Microcredentials also allow people to verify what they already know, such as a person who is an experienced Python coder, or what they acquire through short-term learning and assessments. An experienced coder in the Python programming language could take an assessment and earn a microcredential, as could a novice after completing a programming course. Either way, microcredentials “allow an individual to show mastery in a certain area.”
What usually distinguishes microcredentials from other short-term learning, like nondegree certificates, is duration. Certificates typically take longer. The other difference is location: Microcredentials are typically completed online.
Data from Credential Engine, a nonprofit organization that catalogs education and training credentials, and Class Central, a searchable index of online courses, indicate that business, IT and programming, and health care are popular focus areas for microcredentials.
A growing trend
Many colleges and universities, such as SUNY, Oregon State and Harvard, offer microcredentials. But they are also offered through social media companies like LinkedIn Learning and private providers like EdX and Coursera. Professional organizations like the National Education Association also award microcredentials.
Some microcredentials directly prepare learners to become industry certified – like SkillStorm’s CompTIA A+ certification, an eight-week online course that prepares learners to work in IT support and help desk roles. Others focus on general employability skills – like Binghamton University’s course in career readiness, which helps learners develop their resume, cover letter and LinkedIn profile. It also provides a mock interview opportunity. Some microcredentials are “stackable” – meaning that they indicate related skills. Someone pursuing a health care career, for example, might earn stackable microcredentials in clinical medical assisting, phlebotomy and as a electrocardiogram – or EKG – technician.
Some microcredential programs are credit-bearing and may serve as entry points to degree or certificate programs.
Because of the short duration of microcredential programs, most are not regulated by Title IV of the U.S. Higher Education Act and are not typically eligible for federal financial aid, which only covers programs lasting 15 weeks or longer.
If Congress passes the Bipartisan Workforce Pell Act, some microcredentials – those that last eight weeks or more – could become eligible for financial aid. But until there is a final bill, it is unclear whether and how legislation would impact learners pursuing microcredentials. The bill was set to be considered on Feb. 28, 2024, but that vote has been postponed.
Who seeks microcredentials?
Should you get a microcredential? Answers may vary, but it really depends on your career goals and where you see yourself financially. Microcredentials in the IT or construction fields offers the greatest opportunity financially and for upward mobility.
Photo: Oladimeji Ajegbile/PEXELS
Our survey showed that the vast majority – over 90% – were over 25 years old and that most – over 65% – had prior college experience, including many who had earned degrees or certificates.
The majority of surveyed students indicated that their programs were either free or employer-sponsored. About a fourth said they wanted to get out of low-wage jobs or advance in their current jobs. Between 35% and 50% said they wanted to explore a career change.
Many noncredit programs at community colleges are offered partially or fully in-person, while microcredentials are more typically earned online. While online programs may be convenient, they are also known for high withdrawal rates. Nondegree programs of study also have very low completion rates.
Which microcredentials pay off?
Credentials in traditionally male-dominated fields, such as IT and construction specialties, yielded substantial benefits – lower unemployment rates and far higher wages. Credentials in female-dominated fields, such as education and administrative support, yielded little to no benefit in terms of either employment rates or earnings. These findings come from a 2019 survey of adults without degrees.
The bottom line is that salaries can vary widely. For instance, people in fields such as IT cloud computing may see a pay boost of US$20,000, whereas people in office administration and certain education-related jobs may not see any salary increase. Credentials in these fields are less likely to be employer-sponsored.
Should you get a microcredential? The answer certainly depends on your current employment situation – including your employer’s willingness to sponsor training – and your career goals. While 95% of employers see benefits in their employees earning a microcredential, 46% are “unsure of the quality of education” represented by microcredentials, and 33% are unsure of their alignment with industry standards.
Given the lack of systematic evidence at this point, I believe their concerns are warranted. Federal and state regulation could lead to better data collection and more quality control for microcredentials.
About the author:
Daniel Douglas, Lecturer in Sociology, Trinity College This article is republished from The Conversation under a Creative Commons license. Read the original article.
Daniel Douglas, Lecturer in Sociology, Trinity College This article is republished from The Conversation under a Creative Commons license. Read the original article.
Here's our notes, 6 things to look for when renting a storage unit
Photo: Adam Winger/Unsplash
SNS - Knowing what to prioritize can make all the difference if you want to find the perfect storage facility. So, let’s review the six things to look out for when renting a storage facility. From location and security to cleanliness and cost, understanding these key elements will help you find the right storage solution for your needs.
Picking out the most ideal location
One of the main things to look out for when renting a storage facility is its location. It's not just a matter of convenience because it also affects its practicality and ease of access. Imagine needing to retrieve something from storage urgently. If your chosen facility is just around the corner from your home or workplace, the task becomes a simple errand rather than a time-consuming journey. Consider the alternative scenario: a storage unit located miles away from your usual routes. Every visit becomes a logistical challenge, requiring extra time and effort. Long drives waste precious time and add up fuel costs, too. Furthermore, proximity to your location means managing your stored items becomes much more convenient. Whether you need to swap out seasonal items, retrieve something for immediate use, or simply check in on your belongings, having a storage facility nearby makes these tasks quick and easy. It's like having an extension of your home just a stone's throw away. This way, due to close proximity, you’ll benefit from your chosen storage facility as much as you would from having a freestanding storage unit on your property.
Security measures
You should pay attention to security when selecting a storage facility. After all, if you’re renovating your home and want to properly store valuables away from all the chaos or just need some extra space for valuables, reliable security is a must.
Photo: Pawel Czerwinski/Unsplash
Climate control
Climate control is a major factor to consider when selecting a storage facility. It's about keeping your belongings safe and preserving their condition over time. Whether you're storing electronics, documents, or furniture, maintaining stable conditions helps prevent damage. After all, extreme temperatures can wreak havoc on stored items. Fluctuations in temperature and humidity can also lead to mold growth, warping of wood, and deterioration of sensitive materials. By opting for a storage facility with climate control, you can mitigate these risks and improve the longevity of your belongings. Furthermore, climate-controlled units maintain consistent temperature and humidity levels throughout the year. That helps protect your items from the damaging effects of weather extremes, whether scorching summers or freezing winters. With stable conditions, you can rest assured that your stored belongings are safe from environmental harm.
Cleanliness is the first thing you should look for when looking for a storage unit. It reflects the level of professionalism and maintenance you can expect from the company.
Photo: Joshua Coleman/Unsplash
Cleanliness and maintenance
A clean and well-maintained storage unit both maintains the safety of your belongings and reflects the level of care and professionalism the facility management provides. After all, cleanliness is the first thing you notice when you visit. From the moment you step onto the premises, you should feel reassured by the tidiness and orderliness of the surroundings. A clean facility indicates attention to detail and a commitment to providing a safe and hygienic environment for storing your belongings. So, first look for signs of cleanliness in common areas such as hallways, elevators, and storage units. A well-maintained facility will be free of debris, dust, and clutter, indicating regular cleaning and upkeep by the staff. Beyond cleanliness, maintenance is another important aspect to consider. A well-maintained facility is less likely to experience leaks, pest infestations, or structural damage. Regular maintenance checks also show that the facility remains in optimal condition, minimizing the risk of damage to your stored items.
Cost and fees
Cost is always a major factor when selecting a storage facility, no matter what. After all, understanding the various fees involved helps you make a better decision. Therefore, before committing to a storage unit, you must understand its full cost breakdown. For example, in addition to the monthly rent, there may be additional fees such as security deposits, administrative fees, or insurance charges. Comparing prices across different facilities can also help you find the best value for your budget. Also, take note of any promotional offers or discounts that may be available, as these can significantly reduce your overall expenses. Furthermore, when evaluating costs, be sure to factor in the storage unit size you need. Larger units typically come with higher rental fees, so choosing a size that accommodates your belongings without exceeding your budget is important. Keep in mind that costs may vary depending on factors such as location, amenities, and facility reputation. While it may be tempting to opt for the cheapest option, it's necessary to consider the overall quality and security offered by the facility. Lastly, you need to consider other potential costs you might need to incur, such as packing and transporting your belongings into storage. Here, allseasonmovers.com is a great option. This moving company offers moving, packing, and storage services in the Tri-State Area. And they even have extensive experience with tricky pieces like pianos or similar. Thus, they can create a comprehensive and personalized offer for you.
Customer reviews and reputation
Customer reviews and reputation play a big role in the decision-making process when selecting a storage facility. Hearing from others who have used the service can provide valuable insights and help you make an informed choice. Take the time to inform yourself about your area's best service providers.
Check online reviews for customer service, security and cleanliness for a remote storage facility.
Photo: Liza Summer/PEXELS
Making the most of the six things to look out for when renting a storage facility
As you search, keep in mind the six things to look out for when renting a storage facility. Everything from location to costs is important. By prioritizing these factors, you can get the best possible storage experience.
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Stress-free Thanksgiving tips for those short on time this holiday season
While gathering for Thanksgiving is intended to be a joyous occasion, everyone who has hosted the feast knows it can also come with a lot of stress, and expenses.
The good news is that whether you’re a Gen Z-er hosting your first Friendsgiving on a budget or you’re a busy family preparing for guests, there is a lot to be thankful for this year.
Recent study suggests childhood trauma could haunt Illinois adults for life
New data from the Centers for Disease Control and Prevention showed 75% of U.S. high school students said they have had at least one adverse childhood experience, or ACE.
Research has shown ACEs can alter a child's brain chemistry and produce a prolonged toxic stress response. Experiencing at least one ACE as a child is linked to having alcohol and substance use problems in adulthood, and chronic diseases such as diabetes and obesity.
Op-Ed |
Tipped wage system isn't working, removing taxes won't save it
Both major presidential candidates have called for eliminating taxes on tips. But that won’t help most restaurant workers.
What will? Replacing the subminimum wages that tipped workers make with one fair wage nationwide.
The federal minimum wage for most workers is just $7.25. But for workers who get tips, employers are allowed to pay them $2.13 an hour. If tips don’t raise your hourly pay to at least the ...
What will? Replacing the subminimum wages that tipped workers make with one fair wage nationwide.
The federal minimum wage for most workers is just $7.25. But for workers who get tips, employers are allowed to pay them $2.13 an hour. If tips don’t raise your hourly pay to at least the ...
Health & Wellness |
Is it depression, ADHD or bipolar disorder?
Lavender Zarraga, APRN, a behavioral health provider at OSF HealthCare, says it’s not uncommon for her patients to ask for a medication that isn’t the right fit.
The culprit? She says symptoms of common mental health issues like depression, attention deficit hyperactivity disorder (ADHD) and bipolar disorder can overlap. So, it’s important to stay in contact with your provider to make ...
The culprit? She says symptoms of common mental health issues like depression, attention deficit hyperactivity disorder (ADHD) and bipolar disorder can overlap. So, it’s important to stay in contact with your provider to make ...
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