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THE UNIVERSITY DAILY KANSAN
WEDNESDAY, MARCH 25, 2015
KU1nfo
PAGE 3
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People with 0- blood types are universal donors, but can only receive 0- blood. People with AB+ blood types are universal recipients but can only donate to those with AB+ blood types. Check @KUBloodDrive for next week's locations and times.
Wednesday Wellness: Add some 'madness' to your March workouts with high-intensity training
SHERYL MILLER
@KUSheryI
Sophomore Jordan Grabber, left, and junior Alyssa Mitchell do leg lifts while exercising at the Ambler Student Recreation Fitness Center. High-intensity interval training can be done anywhere, not just at a gym. JILL STIVERSON/KANSAN
JILL STIVERSON/KANSAN Her Student
The KU basketball team may no longer be in the tournament, but that doesn't mean March Madness has to end for you. Check out some tips below on how high-intensity interval training (or HIIT) can be performed even when you are sitting at home or out and about in Lawrence watching the tournament.
Sophomore Sarah Bethel exercises in between the track lanes at the Ambler Student Recreation Fitness Center.
According to the American College of Sports Medicine (ACSM), HIIT is a type of training that involves "repeated bouts of high intensity effort followed by varied recovery times."
You know you are working at a high intensity if your breathing is heavy and you feel uncomfortable. The Mayo Clinic says a "clue" that you are exercising at a high intensity is that you cannot say more than a few words without pausing for a breath. It should feel challenging.
JILL STIVERSON/KANSAI
Kirsten Palmer, a The FIRM instructor and trainer, says any workout can be made more intense by using fullbody movements, increasing your range of motion through the move and varying your recovery time. She also suggests compounding resistance exercises with cardio movements.
The ACSM says HIIT improves aerobic and anaerobic fitness, insulin sensitivity and overall cardiorespiratory health while being easily modified for all persons, including overweight individuals or those with diabetes. They also note its rise in popularity is due to its effectiveness and ability to perform HIIT exercises in a short amount of time with little to no equipment.
This can include a bar or dorm room while watching March Madness tournament games. See for yourself in the following HIIT workout. Make it a game by following the suggestions for in-game activity, such as assigning an exercise move to a specific
play or player. Get your friends involved by assigning each person a team. See who gets the better workout by the end of the game.
WARM-UP: All teams warm-up before a game and you should too. During the pregame, perform the following exercises for a minute each: squat (stand with feet outside hips, then push hips back and down), march or jog in place, step side-to-side, butt kicks (march or jog in place while trying to kick your butt), high knees (march or jog in place while bringing your knees up as high as you can).
WORKOUT: Jump Squats: Start by standing with feet just outside your shoulders, knees soft, and belly braced. Bring shoulders up, back, and down. Then squat, by pushing the hips back and down to the ground like sitting into a chair. Drive out of the heels as you jump up. Land so softly on your feet, then roll back onto your heels into a squat position. For more intensity, swing the arms over head as you jump. For less intensity, take out the jump or raise up to tip toes instead of jumping. Suggestion: Perform three jump squats when your team gets a rebound.
BURPEES: From a standing position, bend your knees enough so that your hands are on the floor. Then walk or jump your feet back to a plank position. Walk or jump the feet forward between the hands, then stand up. For more intensity, lift the hands overhead or jump to start and to finish the move. For less intensity, do not walk the feet
LATERAL LEAPS: Start by standing with feet together. Then jump to the right, landing on the right foot. Immediately jump to the left, moving in a lateral direction, and land on your left foot. Repeat, landing softly on the feet to protect the joints. For more intensity, try to touch the ground as you leap from side-to-side. For less intensity, do not jump as far as or fast. Suggestion: Perform a lateral leap to each side whenever the your team passes the ball.
back as far. Suggestion: Perform three burpees whenever your team makes a layup. If the player misses, perform five burpees.
VARIATIONS: Perform a movement whenever there is downtime. For example, when there is a commercial, timeout or free throw perform jump squats. Then burpees for the next commercial. Continue until the game returns.
games if you are no longer interested in the tournament.
You can also apply these same ideas to baseball or soccer
If you don't want to workout during a game, perform each exercise at a high intensity for 50 seconds, then recover for 10 seconds before moving immediately on to the next exercise. After all five exercises have been performed, rest for up to two minutes. Repeat up to four times.
MOUNTAIN CLIMBERS: Start on the floor with hands directly under shoulders and legs extended (in a plank position). With control, bring one knee toward your chest then return to start and switch legs. For more intensity, increase your speed (though hips should not pike). For less intensity, perform this move with hands on the wall. Suggestion: Did your team make a three-pointer? Perform 10 mountain climbers (five per side).
JUMPING JACKS: Standing with feet together, simultaneously jump both feet out, landing softly. Then immediately jump them back together to return to start. Immediately repeat. For more intensity, swing the arms out to the side and overhead as you jump the feet out. For less intensity, jump one foot out at a time. Suggestion: Perform two jumping jacks whenever your team scores a two-point field goal.
HALF-TIME RECOVERY
HALF-TIME RECOVERY Nutrition is key to staying at the top of your game:
While watching the tournament, keep these nutrition suggestions in mind:
Choose whole foods that have been minimally processed.
Be the friend who brings the "healthy" food to the watch party, like fruit or veggie trays.
If you're of drinking age, choose a beer light in calories. After every alcoholic drink, consume a glass of water.
Choose baked, broiled or grilled over fried entrees.
Ask for dressings and toppings to salads, sandwiches and/or appetizers to come on the side so that you choose how much is being put in your body.
Eat a whole carbohydrate within 30 minutes of exercise and a protein source within 60 minutes of exercise for proper recovery, says the National Academy of Sports Medicine.
COOL-DOWN: Is the game over or are you done working out? You might not see it on television, but all players cool down. Make sure you stretch your glutes, hamstrings, chest, and calves.
Edited by Jordan Fox
Crash is Germanwings' first fatal accident since carrier's founding in 2002
ine basic level doesn't include checked baggage or food, while Smart offers one free checked bag and Best two, in addition to other extras.
Aviation accident databases such as aviation-safety.net showed no fatalities since the carrier was founded in 2002.
Associated Press
Those categories are expected to be kept as Lufthansa expands low-cost flights internationally through its Eurowings division, a stand-alone lower-cost airline that aims to compete with Gulf-based airlines such as Emirates, Etihad Airways and Qatar Airways.
FRANKFURT, Germany — Germanwings, a low-cost unit of Luftthansa, had recorded no accidents involving passenger deaths until one of its planes crashed in the French Alps on Tuesday, killing all 150 on board.
Germany's Spiegel magazine has
Lufthansa says better results at Germanwings, along with lower fuel costs, should boost earnings for its airlines division — which also includes Swiss, Eurowings, Lufthansa CityLine, Air Dolomiti and Austrian Airlines — this year.
reported an incident from 2010, when two pilots nearly passed out as they landed in Cologne. The magazine said contaminated cabin air was suspected.
Germanwings, which is based in Cologne, offers customers choice of three seat categories: Basic, Smart and Best, under the motto: "Reasonably priced but not cheap."
Meanwhile, Germanwings' parent company, Lufthansa, has not recorded a passenger fatality since 1993, when another Airbus A320 overshot a runway in Warsaw, Poland, killing one crew and one of 64 passengers.
german media have widely reported an incident on Nov. 5 in which a Lufthansa A321-200 flying from Bilbao, Spain, to Munich, Germany, went into a sudden
and Munich. Lufthansa says Germanwings' lower operating costs helped reduce those losses last year, and that the unit may break even this year.
descent shortly after reaching cruising altitude. The dive was believed connected to faulty data from frozen flight data sensors. The crew was able to switch off a flight computer and regain control.
Germanwings, which has a fleet of around 78 aircraft flying to 130 destinations, plays a key role in Lufthansa's effort to compete against low-cost carriers such as Easyjet and Ryanair.
In January it finished taking over all of Lufthansa's lossmaking Europe-only flights, outside the main Lufthansa feeder hubs for international traffic in Frankfurt
SIXTH ANNUAL
SIXTH ANNUAL HUMANITIES & WESTERN CIVILIZATION PROGRAM MID-AMERICA HUMANITIES CONFERENCE Robots, Automata & Cyborgs: Technology and The Humanities
Conference Overview
Day 1-Thursday, March 26. 2015-Kansas Union in Kansas Room. [Lv.6]
1:00-1:30 p.m.- "Registration/Welcome" to Participants
1:30-3:15 p.m.- Session I, Panel 1: "Technology, War, Violence"
3:30-5:00 p.m.- Session I, Panel 2: "Cyborgs"
7:00-9:00 p.m.- Keynote Address Lecture by Minsoo Kang
"The Coming War with Robots: A Historian's Perspective" Jayhawk Room. [Lv.5]
Day 2-Friday, March 27, 2015-Kansas Union in Centennial Room. (Lv.6) 8:30-11:45 a.m.- "Registration/Welcome" to Participants 9:00-10:30 a.m.- Session II, Panel 3: "Technology & Literary Productions 10:45 a.m.-12:05 p.m.- Session II, Panel 4: "Technology and Contemporary Issues" 12:15-1:30 p.m.-Lunch 1:45-3:25 p.m.-Session III, Panel 5: "The New Comic Book Expansion: Cultural Production and Comic Books in the 21st Century"
Co-Sponsors: Departments of American Studies, Economics, English, Germanic Languages and Literatures, History of Art Program of Jewish Studies, Philosophy, Spanish and Portuguese, Women, Gender, & Sexuality Studies; the Center for Global and International Studies; College of Liberal Arts and Sciences; Hall Center for the Humanities; Max Kade Center; and the Spencer Museum of Art.
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