The Scientific 7-Minute Workout

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

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.

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:

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?