From “The Journey towards an Adamantine Body”, Prof. Jon Cagas (final installment)

(Final installment, from the article in the other day’s blog post)

SATURDAY, DECEMBER 26, 2009. from joncagas.blogpost.com

Quote”Before you start exercising…

Quote “… answer the questions found in the Physical Activity Readiness

Photo rightclicked from yogaqc.multiply..com

Questionnaire (PAR-Q) to make sure that it is safe for you to become more active as some people need to check with their doctors first before they can engage in moderately to vigorously intense physical activities.

Quote “Download a copy of the PAR-Q here.

(at http://www.csep.ca/CMFiles/publications/parq/par-q.pdf )

* * *

“Physical Activity, Exercise and Current Recommendations” by Prof. Jon Cagas, MSc (Final installment)

Quote “In conjunction with proper diet, increased physical activity provides a cheap but effective method of preventing non-communicable diseases such as the diseases of the heart. It is not easy though as there are also other factors to be considered. For now, let us remember that in order to gain health benefits from physical activities, the minimum recommendations are to perform 20-30 minutes of moderately to vigorously intense aerobic activities 3-5 times a week and to do 8-10 strength-training exercises for 8-12 repetitions 2x a week.

Quote “The Australian Government Department of Health and Aging (2005) has this to offer:

Quote “Think of movement as an opportunity, not an inconvenience.

Quote “Be active every day in as many ways as you can.

Quote “Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.

Quote “If you can, also enjoy some regular, vigorous activity for extra health and fitness.

Merry Christmas everyJUAN!

* * *

additional notes, JC:

Quote “Physical Activity Prescription for Filipinos is currently being developed.

Morelos, M. (2009, January 29). Nat’l Policy drafted to fight obesity. Available online from Inquirer.net

December 25, 2009 6:18 PM

* * *

Additional Note 2, Prof. Jon Cagas

Quote “Key Areas of Actions for Promoting Physical Activity

Quote “* develop and implement national guidelines on physical activity for health;

Quote “* implement school-based programmes

Quote “* ensure that physical environments support safe active commuting, and create space for recreational activity, by the following:

Photo by Joji Balcita, from yogaqc.multiply.com, cropped & lit

Quote “• ensuring that walking, cycling and other forms of physical activity are accessible to and safe for all;

Quote “• introducing transport policies that promote active and safe methods of travelling to and from schools and workplaces, such as walking or cycling;

Quote “• improving sports, recreation and leisure facilities;

Quote “• increasing the number of safe spaces available for active play.

Quote “Go, J. J. (2008, July 24). Global and Regional Perspectives in NCD Prevention and Control. Presented at the 4th Public Health Convention on NCD Prevention and Control. Available online from the Department of Health.

December 25, 2009 6:25 PM

* * *

Additional Note 3, Prof. Jon Cagas

Quote “Too lazy to walk? Take the pedicab.

Quote “Healthbridge (2009. Promoting Non Motorized Transportation in the Philippines. Retrieved on December 25, 2009 from Healthbridge Website

December 25, 2009 6:37 PM

* * *

Additional Note 4, Prof. Jon Cagas

Quote “Data on physical activity was collected via observation. The researchers focused more on energy intake and requirements of Filipino older adults and did not discuss much about physical activities.

Quote “Risonar, M.G., Rayco-Solon, P., Ribaya-Mercado, J., Solon, J.A., Cabalda, A., et al. (2009). Physical activity, energy requirements, and adequacy of dietary intakes of older persons in a rural Filipino community. Nutrition Journal,8,19. doi: 10.1186/1475-2891-8-19” closed-quote.

December 25, 2009 6:53 PM

Yoga Master Jon Cagas teaches in graduate school; on research mode at Christmas Day

A physician interviewed on TV (ABS-CBN-DZMM) said that more people suffered from hypertension and heart stroke during Christmas month than at any other month. (Actually, what he said was:  more people keeled over due to heart stroke during Christmas time than at any other season, but i wanted to sound pleasant today.)

This comprehensive research by top yoga teacher Prof. Jon Cagas, who teaches in graduate school, two courses, and is, as of last count,

photo rightclicked from flowyogaqc.yolasite.com

uber-loaded (overloaded) with something like 21 units [the load of a regular U.P. faculty member (University of the Philippines) is 12 units], with courses ranging from Psychology of Sports — to Human Movement Sciences; is timely and relevant, with additional notes from him posted a few minutes ago.

His academic materials are found in joncagas.blogspot.com . Because of its depth and length, i cannot publish it in one post and will “installmentize” (serialize) it in several posts, so that: YOU WILL WATCH WHAT YOU EAT, SWEETIE, PLAN AND CARRY OUT SUPERVISED PHYSICAL ACTIVITY, AND TAKE CARE OF YOURSELF AND YOUR FAMILY AND FRIENDS.

* * *

Notes, Prof. Jon Cagas (2009), “Journey Towards an Adamantine Body” Part 1

FRIDAY, DECEMBER 25, 2009

Quote “Physical Activity, Exercise and Current Recommendations

Quote “The World Health Organization (2009a) defines physical activity as “any bodily movement produced by skeletal muscles that requires energy expenditure.” It includes both structured and unstructured activities that people perform on a  day-to-day basis such as walking. Exercise is a structured physical activity involving repetitive movements with an aim of improving the health-related components of fitness, such as cardiorespiratory endurance and muscular strength (WHO, 2009b).

Quote “Initial results of the 7th National Nutrition Survey (2008) show that risk factors such as hypertension, dyslipidemia, being overweight and obesity among Filipino adults have significantly increased from 2003 to 2008. Poor dietary habits and physical inactivity may be considered as major reasons for the increase. According the 2001 Baseline Behavioral Risk Factor Survey results, 19.9% of Filipinos, ages 17-74 years, are physically inactive. (When I did a presentation on Physical Activity for the Department of Health last August, a former FNRI-DOST researcher informed me that there was data on physical inactivity among Filipinos in 2003 and the prevalence was more than 20%. I have yet to read the material so I won’t cite it here).

Quote “Physical inactivity is a global trend affecting both developed and developing countries (WHO, 2009c). Factors such as population over-crowding, increased poverty, increased crime rates, high-density traffic, low air quality, lack of parks, sidewalks and recreation facilities, contribute to the low levels of physical activities among city dwellers.

Quote “How do we increase our physical activity levels? Just remember these four domains: at home, at school/work, at play and on the way (Public Health Agency of Canada-Healthy Living Unit, 2003). The idea is to keep on moving.

Photo by Chona Sebastian rightclicked from yogaqc.multiply.com, cropped & lit

Quote “At home, we are very much used to sitting on the couch and watching tv the whole day. In the Philippines, we let our household helpers do most of the household chores that we actually forego of opportunities where we can keep ourselves active.

Quote “At school, take physical education classes and participate in sports or fitness activities. At work, use the stairs instead of elevators, or take walking break instead of yosi (cigarette) break.

Quote “At play, choose activities such as sportsclimbing, bowling, basketball or join a gym and join the many exciting fitness classes.

Quote “Lastly, on the way, try to use a more active way of commuting. In Manila, this might not be a very good idea because the major streets are not bike-friendly. If you live in Quezon City, however, the streets are much friendlier except the QC circle on weekdays. On Sundays, however, it becomes a biker’s haven.

Quote “For health, the minimum recommendation is to accumulate 10-minute bouts of physical activities totaling to 20-30 minutes per day. For improved fitness, more is needed. In 2007, the American College of Sports Medicine and the American Heart Association jointly released  updated physical activity guidelines for adults under 65 years old. The basic guidelines are:

Quote “to do moderate intense aerobic activity for 30 minutes a day, 5 times a week

Quote “OR

Quote “to do vigorously intense aerobic activity for 20 minutes a day, 3 times a week

Quote “AND

Quote “to do 8-10 strength-training exercises, 8-12 repetitions of each exercise, 2 times a week

Quote “The 2007 ACSM/AHA is also currently being adapted by the WHO as the latter is still in the process of developing  global physical activity guidelines for health (WHO, 2009d).

Quote “In the Philippines, the Department of Health through its MagHL Tayo Program or the National Healthy Lifetyle Campaign recommends a minimum of  30 minutes of movement everyday for health benefits. For added health benefits, DOH recommends exercising 30 minutes a day, 3-4 times a week. (DOH, n.d.). This campaign was repackaged and relaunched in February 2009 as the HL to the MAX

(blog admin’s note: translation of DOH material by JC from Filipino)

Quote “highlighting 7 major messages (DOH, February 17, 2009):

Quote “NO SMOKING (Huwag Manigarilyo)

Quote “DON’T DRINK ALCOHOL (Iwas Alak)

Quote “NO TO ILLEGAL DRUGS (Talo Ka sa Droga)

Quote “EAT LOW-FAT, LOW SALT, HIGH FIBER DIET (Wastong Pagkain)

Quote “PREVENT HYPERTENSION (Bantay Presyon)

Quote “DO PHYSICAL ACTIVITY (Katawang Aktibo)

Quote “MANAGE STRESS (Bawas Stress)

X X X

Quote “Merry Christmas everyJUAN! (everyone)” closed-quote.

(to be continued)

XXXXXXXXXXXX

too early to run

16^th day from the Maguindanao Massacre…the vigil goes on

too early to run; maybe in an hour…see you later!

(“bound” tree pose in ashtanga yoga, shot last Monday, after a run)

5th day of martial law in Maguindanao

weekend

Couple of asanas (yoga poses, ashtanga) this morning, too late to run (8am is too late to run, lots of people on the street)not the usual

Photo by www.firehorseaikido.org used here for non-commercial educational purposes

entire set, just 26 asanas, then headstand then closing — this set, first time in more than a month, could still execute the poses but the motions felt like being in the wrong end of the Inquisition, felt like there were huge adhesives in the ligaments slowly being ripped out….Exhaling in the headstand sounded different this time, it didn’t sound like that in all the poses, only in the headstand – it’s my allergic rhinitis, it comes around this time of the year the funny thing is it doesn’t come around in extreme weather, like freezing below zero temperature; but only every December wherever i am. This is the second day of the martial law declaration in Maguindanao. The Palace spokesperson said that the President will file a written report with Congress at 9pm tonight; under the Constitution she is required to file such report within 48 hours from proclamation; so in order to be safe, they reckoned it from the time it was signed, not from the time it was publicly made known. Well, they better be done and should now be just polishing and editing it now (not that i think it would be easy for them to justify it), they only have five hours from now. OR ELSE. As stated in this blog yesterday, the martial law declaration automatically lapses into a state of illegality or unconstitutionality. Automatically.

Rambling on….make the most of what’s left of the weekend…

Like rubber burning

 

Photo from Nestle website used here for non-commercial academic purposes

From a health expert “dried cranberries coated with nestle milk chocolate… it’s 30% less fat than leading chocolate brands… with 100% chocolate covered cranberries… 1/4 cup is equivalent to 1/2 serving of real fruit… new from Nestle.”

But just between the two of us, chocolate-covered cranberries is still in the category of sweets and candies, anyway…. I’ve also heard other health experts say that if you cannot help yourself and you just have to eat sweets and candies , you opt for the above , raisins or cranberries covered with chocolate because they’re largely made of fruit. That is, if you cannot help yourself and have to have it. the operative clause is “if you cannot help it…” or, for example, if you’re in an airport and the only choices from the vending machine are sweets and candies. But…. just between the two of us…. you should avoid sweets and candies. Because…. sweets and candies are still in the category of junk food –- go for the real, fresh fruits instead.

preach, preach. i’m one to preach, i downed 3 regular Cokes-in-can yesterday. But that’s because I was writing for work. Writing-for-work is not like leisurely writing for your blog.

For this blog, the writing sometimes rambles on , or the blog admin writes thinking she has some kind of license with the language. Writing-for-work requires constructs; geez, you even have to balance the rhetoric; and for that, it’s Coke, or sweet pies…Bad. (those sweets you sometimes see in this blog…remember those photos? they’re photogenic, too, they sometimes come out here but they’re not healthy.). I eat sweets too but i know why and I can explain it — yesterday’s was spread over a period of 20 hours straight, really long time. And i surely burned the calories and the sugar. Rationalization , rationalization. The trouble with preaching is not practising the ideal and being able to rationalize, and the trouble with those who rationalize is that they believe their own rationalizations. But it’s true! i burned down the calories like tires screeching on cement on a hot, scorching day….preach preach, rationalize rationalize, ramble ramble……sowee, cut me some slack …. i’m resting— i’m like a parked car right now; parked — good; resting killing time waiting for someone.

Ashtanga yoga in U.P., stats: 300 lining up, 25 slots; 109 for zero slots left, 133 for 2 slots. Prof.Jon Cagas classes

photo by Rey Ramos

On its second semester of offering at the University of the Philippines, the demand for ashtanga yoga on the first few days of the computerized registration system rose to:

(and the active-lifestyle numbers are…….)

……300 students electronically lining up for 25 available slots; same figures for the other class, 300 for 25

both classes by Prof.Jonathan Cagas, computerized registration, five days ago.

The numbers change depending on, i suppose, how students are discouraged or encouraged by the numbers or by other factors.

As of this posting, the numbers are :

…..zero slots available, 109 students electronically lining up, one ashtanga yoga class; and

…..2 slots available, 133 students electronically lining up for the 2 remaining slots.

One semester is more or less 14 weeks, or 14 sessions of ashtanga yoga. As i understand it, and based on posts in the internet, a sem could cover from the standing up poses to some of the seated poses; that would mean: from the the sun salutes, then the standing up poses (triangles, wide forward bends, balancing poses, warrior poses, etc.) to some of the seated poses. This would probably be less than one-third of what is called “the primary series” (if you want to find out what the “primary series” is, you could attend our class at Flow Yoga QC and see KQ execute it, she makes it look easy, i sometimes catch her giggling or yawning while putting her entire leg behind her head.)

The trick however is in sustaining the active lifestyle to keep healthy. That means incorporating it with your life — like you do when you regularly spend one hour reading the newspapers, three hours browsing the internet, or five hours watching TV; one should be able to include it with those daily, we-take-for-granted activities.

I’m one to preach — i’m not as regular as my classmates are, my problem is in keeping my stomach empty for three hours prior; well, for some, it’s only two hours, but it’s three hours for me because i eat a lot. So what works (for me) is ashtanga before your first meal of the day, and if i fail to do that (like: always), like being in a hurry to go to work, it’s lost for that day, lost na yon, i just go to one class a week, which is not enough [one weekly makes my muscles sore the day after, it has to be more that one weekly so your muscles won’t get sore the day after and so that you could reap the health benefits; preach preach)

My ashtanga yoga teacher Joji Balcita writes in the website (Flow Yoga QC) and in her blog:

Quote “In my years of teaching yoga in UP and in private classes and hotel/spa establishments, I gained the notion that people who stay with yoga are those who are truly concerned about their health and physical fitness. They are the ones who have the discipline to keep coming back, who don’t get bored with the asanas.

Quote “Many come to yoga because it is popular nowadays, along with all the trappings of stylish yoga clothes and branded yoga paraphernalia, and all the talk about yoga spirituality (mantras included). Many also come because they want to lose weight and gain health. Whatever the reason for coming, I have seen people come and go and never achieve the style, the ideal weight, or the health they wanted because they simply lacked discipline.

Quote "In the end, I think it’s all about discipline, whether the student wants to achieve a fairly well yet consistent practice or an advanced practice. I have seen among the yoga students that it

(photo by Flow Yoga QC)

is they who have the discipline who eventually create a lifestyle of health including diet, weight, management, and yes a spirituality that unites body, mind, and spirit." closed-quote.

There are those who fall out of class after three or four sessions, and we never really know why, because there’s no exit interview. So....if more yoga classes for college students are opened (300 students lining up for 25 slots gotta be sumthin’), you could probably gather some empirical data from them....

There’s more empirical data that’s interesting. I was informed that the same huge demand was expressed, through numbers, for the following: 1) Striptease (of course! people are interested in this); 2) Birdwatching (which hopefully shows, that more and more are now environment-conscious); and 3) streetdance [probably the influence of Hollywood (?)]

And so, it’s quite stunning that ashtanga yoga is way up there in popularity and demand (at least, in this particular demographic) together with other “hip” activities. Like striptease.

For a time early this year, my ashtanga yoga classmates and i were interested in learning on our own, poledancing; but for that, we’d have to find our own pole and we couldn’t find any to learn our poledancing with within a one-hundred-meter radius. KQ suggested that the only way we could learn it on our own was to go the Quezon City Fire Department where they have a pole, but Del said that the firemen won’t be able to get any sleep if we did our inverted sliding there. One day, i found it. Where we could learn our poledancing. It was right there in the middle of it all. I reported to them that there was a pole right in the middle of the administration building, Quezon Hall, we could go after office hours because that was when they unstrung the pole and retreated the flag.

I checked the Revised Penal Code and there was no specific violation on it, however we decided against it because we might be arrested by the security guard on some city ordinance. The search however continues.

There are electric steel posts all along Quezon Avenue but that would mean dodging the cars whizzing by.

Based on my observations of the infrastructure of the city, the cheapest and most ideal place to learn your poledancing is right in the middle of the city. But it’s in mid-air…. : line up… get a ticket… and get inside an MRT shuttle train …. you have a choice of ideal, sturdy, firmly planted non-electrocuting steel posts meant for passengers to grip on. The swirling on these steel posts however should be done on a slow day.

There is the less infrastructure-oriented, friendlier, and definitely, more holistic ashtanga yoga — for more health, social, spiritual, philosophical, benefits without the trouble of looking for equipment. All you need is a certifiedly competent yoga teacher.

Del’s TV interview on “Us Girls” airs tonight!

Watch out for Del’s television interview on “Us Girls” on Channel 23 (ABS-CBN Studio 23) tonight at 7:00 pm, where she talks about Likha Restaurant’s durian coffee, banana coffee, and other delights! Don’t miss it, 7pm!

Typhoon relief on her bday (& “pranayama”, scaled-down bday dinner 2 days later)

Gateway, Likha-Diwa (“the creative spirit”) Vegetarian Restaurant which Del owns and manages

Del postponed her birthday celebration for two days and participated in typhoon relief operations.

Practised her version of pranayama (she was just sassin’  us;  btw,  pranayama is like expanded, extended, controlled breathing) to the apparent approval of the pranayama master

Health and light with friends

Happy birthday, Del!!!

Happy Birthday, J…..!! The Karate Kid

All photos by Myra Lambino-Ramos, all original. (theme from Karate Kid 3, training sequence)