The Scientific 7-Minute Workout

Declaration: The article below is not mine, and is taken from:

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/

by Gretchen Reynolds

However, it’s a great up-to-date topic to discuss with your students when discussing health etc. I also want to reveal that I’ve put it up here so that I can keep referring to it! Even old fogies can dream! Let’s get the Play Station generation up and about!

This column appears in the May 12 issue of The New York Times Magazine.

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done.

A version of this article appeared in print on 05/12/2013, on page MM20 of the New York edition with the headline: The Scientific 7-Minute Workout.
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Trying to diet and get healthy

I’ve recently decided to get fit again.  Why now? I don’t know, I guess I have the urge to look better and feel better, plus my belly… Well, I won’t say too much about that.

My diet has changed. I’m now eating mostly proteins, and some carbohydrates during the day. There is virtually no sugar in my diet. I’m hoping this is going to help me lose weight!!

So basically, at the moment, for breakfast, I have freshly squeezed orange juice. I also have grapefruit. 2 to 3 hours later, I eat a piece of grilled chicken. I drink plenty of water in-between. I also eat a green apple if I get a chance.

For lunch, I have a sandwich. This is with brown bread and grilled chicken or tuna.The sandwich also contains some salad, so things like cucumber, lettuce, tomato and onions.

I try to drink plenty of water, and again a few hours later I’ll have some more chicken. Not too much. So between lunch and dinner I’m eating mostly fruit, and drinking water.

In the evening, before going to the gym, I’ll have a banana to give me some energy. When I get to the gym, I’ll do some  warm-up exercises, and this is then followed by a session in the gym. I was never a fan of going to the gym, but I’ve decided to have a go. There are different types of sports machines. It’s all new to me. My muscles do ache a little after doing a session. I suppose this is a good sign? On alternate days, I will also do an hour of aerobic exercises. This really makes me sweat.

All of this exercise of course makes me hungry, and so when I get home, I have a ceaser’s  salad (basically, lots of salad and chicken). I know I seem to be eating a lot of chicken, but I do vary this. I eat tuna if I can. So the current focus is on eating a lot of protein, eating relatively few carbohydrates, drinking lots of water and fresh juice, and eating as much fruit as I like.

Where is this all going to end up? Well, time will tell. I’ll keep you posted!

You can use this article as supplementary material if you like, as most EFL/ESL books have a unit related to health. All the best.

Teaching very very weak students how to write

picture source: emiller27.wordpress.com

How many times have you ended up with a class of students who seem to be well below the level required for a particular class?

They cannot seem to comprehend what you say (listening and vocabulary knowledge?), and are unable to respond when you speak to them. They seem to lack basic words, and yet you have to teach them how to write a 5 paragraph essay!

You have a course schedule with a number of units to cover within a finite period of time. You cannot at this point resort to teaching them grammar and improving their lexis.  Admittedly the latter is easier to do than the former.

They also seem to have a problem when it comes to brainstorming, and seem to lack ideas. May be the ideas are there for a restricted list of topics, as they have probably not had to talk about societal issues. I’m assuming that if ideas exist, they are unable to convey these as those ideas can only be conveyed in their L1.

Strategy so far

I’ve been focussing on ensuring that the students internalise the framework of an essay. What I mean is, the idea of having introductions, body paragraphs and a conclusion, and the sub-levels for these important pillars of an essay, e.g. a hook, thesis statement and supporting ideas.

In every class, we have a new topic or topics, and a brainstorming session. This is followed by trying to fit the ideas into the framework. Which of course is then followed by adding meat to this skeleton. This is a good way to introduce new vocabulary. Throughout this period, I’ve been acting ‘all enthusiastic’ as if I’m some kind of football team manager/ motivator.

In addition to the above, I’ve come to the conclusion, that in order to get the attention of the students, we need to brainstorm topics that they can relate to, or are close to their hearts.

I’ve covered topics like ‘finding a marriage partner’, ‘why a certain famous person is famous’ and even how to make ‘rice and meat’ also known as kabsa! I’ve been amazed at the attention the students give, and how familiar, interesting topics engage them. You can see their eyes light-up and of course the smirks when I try to introduce some ‘silly’ topic.

How are we progressing? Well, the prognosis is, that irrespective of how well the student understands the framework, or likes the topic under discussion, if the message cannot be conveyed, which requires a reasonable level of language, then the chances of success are low. Ultimately, the reader needs to understand the message being conveyed. Being able to piece together accurate sentences with appropriate vocabulary is a necessity. Even part accurate will do. But we are even below that. You know how serious word order problems, along with inappropriate vocabulary can just totally confuse the reader.

I’m sure there are ways that others deal with such difficulties, but when you are teaching a 2-3 credit hour course over a semester, it can be difficult to do anything extra. I have asked them to revise certain tenses they may have studied as part of a grammar course in the past. But should I be following this up? There’s little time.

All of the above obviously brings up issues relating to teaching, learning and assessment issues. Issues that I’ll try to discuss in the future. My final thoughts link in to these issues.

Final thoughts: Who let these students pass the previous courses? They could not possibly have passed looking at their current performance. What were they being taught before and how? What kind of assessment was going on, and using what standard? Is the context a major problem, and do we need to take a closer look at this?

All the best.

Jumping around like a monkey and trying to motivate the unmotivateable

The title is I must admit a bit harsh (does the word unmotivateable exist?), but in a way describes the context I found myself in the other day.

From a language instructor background, I’m used to ‘jumping around like a monkey’.

Most language instructors try hard to get the attention of their students, trying to get them involved in class activities, with the goal that by the end of the class they will have taken another step in their language learning. When I see a student yawn, I feel the need to access my ‘teaching strategy file’ in that upper stratum we call the brain!

The other day, I was facing a group of BA English students. I had been placed within a ‘lecturing environment’ where as one of the students told me, “teacher we are used to listening, not speaking. We just take notes.”

Tasked with having to teach modals (I was teaching grammar of course) I was faced with a bleary-eyed group of young to mature adult males.It was also late afternoon – 5.30 pm to be exact.

After a few minutes, I realised that my students were not only having difficulty with the concept, they did not seem to understand what I was saying!! When I asked them a question, all I got was silence.

What now I thought as I rubbed my chin and raised one eyebrow (in a James Bond like fashion of course).

Eureka!! (I thought)

I offered to let all of my students go home if they each wrote a sentence for the words must, might, may and could.

I wrote the words on the white board, drew four columns and made my board markers available to anyone who was brave enough to come to the front and take a risk. “Even if you make a mistake, I’ll be happy, the point is to try!!”

I waited a few minutes. Two to three students (the best ones as expected) wrote four sentences each, followed by immediate feedback from yours truly. They then all went home.

After what then seemed quite a few minutes, one or two of the students came forward and started writing. They could look at their grammar book, but they had to use different vocabulary.

The students ‘I think’ had observed the other students writing, looked at what they had written, as well as my feedback, and were beginning to pick up a pattern.

Slowly but surely, some of the more shy students started coming to the front. In a way they had no choice, as the class was becoming empty as more and more of the students started leaving. I gave individual feedback and made sure all the students were watching and at the same time was rallying them to “have a go”.

The class ended at about the same time it normally would.

I was beginning to wonder. Do I have to offer them a chance to go home early in every class to get them to actually learn something or even motivate them? Remember, this was an unusually difficult situation?

And is lecturing really the right way to be teaching a second language? Obviously I can’t use this strategy all of the time.

What would you have done?

Supplementary materials as pension plan

Some years ago, I had the opportunity to work for Cat Stevens (now known as Yusuf Islam – see a website about Yusuf – www.yusufislam.com  ), a well-known pop-star from the late 60’s and early 70’s.

In case you’re wondering, I was certainly not teaching English, and neither did he have an English Institute. So what does this have to do with TESOL and teaching?

Okay, let’s take a step back, and think about ourselves as teaching professionals. First, how many years have you been teaching? Second, how many subjects have you taught; third, how much are you earning compared to other professionals?

Let’s assume the answers to the first two questions are “quite a few”, and for the third, the answer is “pretty average”. Having said this, if money was a primary motivator for you, then you would probably have gone into another profession.

Question: How many supplementary materials do you produce per lesson, per day and per week? Now, calculate the number of supplementary materials you produce per year, and then multiply this into the number of years you’ve taught.

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Here’s an example:

Subjects taught a week                                                                    =4

1 supplementary sheet (S.S) per week created for each subject   =4 (S.S) per week

The teacher works 50 weeks a year                                      =4 (S.S) x 50 = 200 (S.S)/Year

The teacher works 10 years                                                  =200 (S.S) x10 = 2,000 (S.S)

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Now, how many TESOL teachers are there out there? Let’s assume 20,000.

Taking the figures above, this means that 40 million supplementary sheets are produced for each generation of teachers.

What happens to supplementary sheets? Well, they’re stuffed in envelopes or filed away to gather dust. Who knows, they may be re-used but ultimately, this vast knowledge is being thrown away. How much knowledge have we lost in the last 100 years or more? How could this knowledge have helped us in our teaching and research today?

Each one of us is a container (or silo) of knowledge. Where is that knowledge going? It’s going in the bin of history. There is no library out there of supplementary materials, and so that knowledge is going to waste.

Now back to Cat Stevens (Yusuf). Musicians write songs, and some even produce the music. Long after Yusuf had left being an active musician, he was still receiving money for the work he had previously done. Wherever and whenever a song was played, be it on the radio, be it in an advert, a royalty would be earned. So despite the fact he had written the songs 20 years earlier, he was still making a living on the work he had previously done. The musicians who had collaborated with him in the past also got a part of the royalty. This is standard practice across the industry.

Now, some of you may have worked out what I’m trying to suggest here, which is that the supplementary materials we produce is a valuable resource of knowledge, something that each one of us produces without even a second thought. It’s part of our job. But what happens afterwards?

Ladies and Gentlemen, you are repositories of knowledge, the work you produce is invaluable, and in reality all of that knowledge is going to waste.

Why can’t we have a library of supplementary materials in e.g. cyberspace, let’s say something like Amazon.com, where teachers, students, materials seekers, curriculum writers and even policy makers, can go to and download a copy of one of the masterpieces you have produced. Every time they download your work, you get paid a modest amount, a ‘supplementary materials royalty’.

In a world where iPhones, iPads and various digital tablets exist, in a world where everything and everyone is connected via the net, and in a world where for our students this is the norm, why don’t we take the next step? Imagine you are teaching and then you ask all your students to download materials from cyberspace. Who knows, there may be enough relevant materials out there that you may not even need a textbook. Every time a download occurs, someone somewhere will receive a small royalty.

In this world of transmedia, where publishers are making a killing with their books, CDs, DVDs and online resources, why don’t the rest of us also make use of this opportunity? No one is saying that you are going to make a ‘ton of money’ but at least you can get back something for the work that you produced with your own creativity, your own passion, with your concern for your students, without even a thought that you should get a monetary return. Who knows, with a ‘supplementary materials royalty’ we may survive the unpredictable financial world we currently live in.

So now that I’ve provided the idea, are there any takers out there who can make this a reality?

Are book publishers killing teacher creativity and student learning potential?

Okay, so how many of you teaching English are using a text from a major
publisher? And how many of you seriously think that you, let alone your students are particularly enjoying the topics under the microscope? I mean, how does someone sitting in a dusty office in the middle of no-where decide what our students are going to learn and talk about. A few years back, I was teaching the topic of spanking to a group of Saudi students. Of course, this had nothing to do with their life experience, and the topic went down like a lead balloon! It
didn’t make for much interesting conversation.

 The other day, I started a discussion with my students about the latest smart phones. I mentioned the iphone, Samsung Galaxy, the HTC desire, the latest Blackberry Bold and a few other ‘in-phones’.

The students ‘pounced’ on the chance to talk about their phones memory size, whether Android beat IOS, and the various functionalities of the phones concerned. It goes without saying, that many of us are also ‘into’ these kinds of ‘in-things’. It was an opportunity to justify positions for choosing particular phones, and of course the resulting argumentation resulted in a lot of ‘talk’ – which of course was the desired outcome.

I find without reservation that most book publishers are way behind on interesting content. At times it feels like we’re stuck within a straight jacket that just does not give us the freedom to be creative. You have to focus on the content so that students perform well on the ‘achievement exam’.

The discussion on smart phones, fitted into the broad categories of technology, communication, computers etc. etc. Themes which are sometimes separated or combined as main topics within books.

My proposal is that within a teaching context, a collection of main ideas or topics should be decided by the teachers, and then teachers left to build whatever content they want around it – subject to the proficiency level of their students. Yes, build the content ourselves. We’re teachers, we’re meant to be
creative!

Collect the content that’s interesting to both sides (teacher and student) and start learning using more interesting content.

Okay, now I can hear many of you saying that if you have ten teachers, producing or acquiring their own content, doing their own thing, in their own class we’re going to end up with a bit of a ‘biryani’ or should I say ‘mix-up’.

If we take the example of travelling, whether you discuss the Bahamas, having a good time at a beach front, a trip to Tokyo or even Dhaka in Bangladesh, the
vocabulary used is going to be quite similar. The lexis students use will be very close.

All content areas have similar core vocabulary. No matter what you talk, read, write or listen about, the same words will be repeated across the classes, again and again.

The main topic or area acts as the starting point for creating content. The specifics of the content are in the teachers and students hands.

To summarise, teachers should have the freedom to choose whatever content they deem appropriate, look for content that is relevant and useful for students, taking into account student experience in their lives, and importantly items which are interesting and current.