10 Tips for better running and fast recovering

How many times have you gone out for a run and felt like your legs were made of concrete, or worse? Surprisingly, they might not feel so bad from something that you did as from something that you didn’t do. Treat your legs well between runs to gain more enjoyment from your workouts, increase performance, and speed up recovery time.

Before Running:

1. If you eat a large meal before a run, wait at least three hours before you head out. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.

2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If you’re going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.

3. You may be tempted to do intense stretching to get warmed up, but try Chi Running Body Looseners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. See the Chi Running book or DVD for a detailed explanation.

4. Begin your runs with a very relaxed and easy stride – not too fast. Increase your pace slowly until you’re running at your desired level. If you start off too fast, you risk running out of gas early in your run, and you’ll feel more soreness in your legs afterwards.

5. Track the mileage on your shoes. At about 500 miles, mid-soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your shoes regularly.

After Running:

6. After a three to five minute cool down jog, stretch thoroughly. Don’t just jump back into your car and head off to your next event, or you could be walking around with tight legs for the rest of the day. Doing a cool down and stretching period allows the lactic acid (the byproduct created by your muscles) to be flushed out into your bloodstream and eliminated from your body.

7. Take a hot bath or relax in a hot tub after your workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn’t work as well, unfortunately, but it’s still good for your legs if a bath is out of the question.

8. Do “leg drains” by lying on your back with your legs extended vertically and feet propped against a wall for three to four minutes. This drains the blood out of your legs so fresh, clean blood can be pumped back into them when you stand up. You can do leg drains either immediately after stretching or after your bath. Either way, you’ll notice a markedly different pair of legs under you when you get up.

9. If you’ve just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.

10. Whether or not you’re a regular runner, you should be drinking water all day long. Eight to 10 glasses of water spread throughout the day will replenish the fluid lost to exercise. Don’t drink your water all at once; just keep an even flow going.

Life of NDA Cadet : Gointermediate.com

The National Defence Academy (located at Khadakwasla near Pune, Maharashtra) is the Joint Services academy of the Indian Armed Forces, where cadets of Army, Navy and Air Force train together for three years.

Every year about 4 to 5 lakh aspirants appear for the NDA exam, out of which ten thousand candidates clear. Next, they face SSB, i.e. Service Selection Board. About 320,000 applicants sit for each written exam. Typically, about 9,000 of these are invited to interview and finally around 300-350 cadets are accepted to the academy each term.

The academic year is divided into two terms i.e. Spring (Jan. to May) and Autumn (July to Dec.) A cadet must undergo training for a total of six terms (three years) before graduating from the NDA. On successful completion of the three-year course, Cadets are sent to their respective training academies for one year of training before granting of commission. Army cadets proceed to the Indian Military Academy (Dehradun), Naval cadets to Indian Naval Academy (Ezhimala) and Air Force cadets to the Air Force Academy (Dundigal, Hyderabad).

After 3 years of training all the cadets are given graduation in BA/BSc or BCs (Computer Science) degree of Jawaharlal Nehru University. Apart from academic training they are also trained in outdoor skills, like Drill, Physical Training, Sports and games. The emphasis in NDA is on character building, esprit-de-corps, mental and physical robustness, leadership and a sense of keen observation.

Life at NDA

The first thing every candidate experiences is the haircut which becomes his identity to the outer world. All cadets are allotted with a bicycle, an academy number and a Squadron which is basically becomes his home for the duration of his training. Each cadet is given a room of his own. The cabins can be inspected anytime and so keeping things in order becomes second nature for the cadet.

There are 18 Squadrons which are named as Alpha, Bravo, Charlie, Delta, Echo, Foxtrot, Golf, Hunter, India, Juliet, Kilo, Lima, Mike, November, Oscar, Panther, Quebec and Romeo. Battalion No. 1, No. 2, No. 3 and No. 4 Battalions have four squadrons each (in alphabetical order) and No. 5 Battalion has two squadrons. Each Squadron has approximately 100 to 120 cadets divided almost equally in 6 terms.

All the squadrons compete for the Inter Squadron championships awarded to the best squadron epitomizes the pinnacle of teamwork and team spirit. The champion squadron has the privilege of possession of the Champion banner for one term, which is carried during the parade and other sports meets.

Training

A cadet is welcomed in NDA by Joint training team (JTT) through the two months long ‘Orientation Capsule’ during which, he is conditioned to toughen up mentally and physically. Cadets are imparted a blend of outdoor and indoor training. Outdoor training is carried out in the hilly and dense green terrain around the NDA campus. Indoor training includes theoretical and practical training.

In Academics, the common subjects of the three services are covered. These include weapon handling, map reading, military law, history and organization of each service. Analysis of military campaigns and operations are also done. Debates, public speaking competitions, seminars and interactions with civil institutes are regularly organized.

Till fifth term all cadets undergo same training while the sixth term emphasis on service training. The Army cadets study tactics like judging distances, terrain study, indication and recognition of landmarks, camouflage and concealment, trench digging, observation by day and night, stalking, field signals, fire control orders, ambush, patrolling, attack, defence and casualty evacuation in the VI term. Cadets are also trained in handling of firearms, marksmanship and night firing.

Air Force specific training takes place under the Air Force Training Team (AFTT). Flying training commences in the VI semester. Super Dimona twin seat powered sailplane are used to train the cadets to fly.

Naval training is given by the Naval Training Team (NTT) at Watermanship Training Centre (WTC).  Cadets train cadets in yachting, rowing, kayaking, windsurfing and water skiing. A scaled model of a frigate is used as a training ship, which has actual equipment from decommissioned ships to help Navy cadets get a feel of life at sea.

Daily Routine

The schedule of cadet’s training is decided before the term starts and the same schedule is followed till the end. In no way the schedule changes either it rains badly or intense heat is there.

All wake up early in the morning and after attending muster fall-in (morning roll-call) proceed to attend their outdoor training i.e. grueling PT/Drill. After PT/Drill cadets comes back to his squadron, takes bath, changes clothes, goes for breakfast and rushes to attend classes all within minutes. Time is very important and cadets have to reach on time irrespective of whether they have taken breakfast or not and how far the class is.

There is also a games period where you play games like football, hockey,basketball. In army sports play an important role and you have to play games. If you don’t know any game then you will learn there. After dinner seniors escort weak cadets for PT or ask them to do any other work. After lights out no body is supposed to be outside of his cabin.

Similar to other colleges, exams are held at NDA at regular intervals. To improve your endurance various exercises and long run backs with full battle load are held, in which you navigate and compete with other squadrons for a distance of 40-60kms.

NDA is very strict for the discipline and tough punishments are awarded to the defaulters. You will be so busy in your training that you will not get time for yourself. In NDA you will not feel bored as number of events are held at regular intervals such as quiz, debate, x-country, boxing, athletics, etc and in spite of heavy schedule cadets are allowed to watch English and latest Hindi movies.

Cadets are asked to join clubs where you can explore yourself and learn new things. Outdoor clubs include archery, astronomy, golf, automotive, martial arts, aero-modelling, trekking, rock climbing, shooting, sailing, parasailing, paragliding, water skiing, wind surfing, kayaking, rowing, gardening, skating, etc. Indoor clubs include arts, classical music, dramatics, media, western music, literature, yoga, public speaking, artificial intelligence, robotics, and 10m shooting.

Most of a cadet’s training constitutes of events that an average jawan undergoes. This is kept intentionally so that an officer can understand jawan’s mental & physical attributes and at the end of their tenure at academy they are in a position to command them efficiently.

The pace of training at the Academy is fast and intense and the time flies. During his short stay in the academy, a cadet learns to live his life with more passion. Days spent in the academy are golden moments of the life. No two days in academy are the same, and every day throws up a new challenge, a new experience.

Posted by Shyam

Colour Vision Criteria: Defence Forces

General

1. The most common form of colour deficiency (blindness) is a recessive sex-linked hereditary defect that normally affects only males. About 8-10% of males and 0,4-0.8 of females are colour deficient.
2. The three (3) possible grades of colour vision are:
   1. CV1 – Normal Colour Vision – CV Safe
      1. Pass Colour plates
      2. No further testing is required
   2. CV2 – Abnormal Colour Vision (Minor defects) – CV Safe
      1. Fail Colour plates
      2. Pass Farnsworth D-15 Standard test
   3. CV3 – Abnormal Colour Vision (Major defects) – CV Unsafe
      1. Fail Colour plates
      2. Fail Farnsworth D-15 Standard test
3. Initially, recruits and serving members will be tested using the Ishihara pseudoisochromatic plates in accordance with the plate instructions. Those who fail this colour plate test will be tested with the Farnsworth Panel D-15 test. Both of these tests are available at CF Recruiting Centres (CFRC). If any problem in interpretation of the CV grading occurs, consultation with D H SVCS DEL, Vision Services Manager is recommended.
4. Assessment of colour vision by either the Holmes-Wright or Farnsworth perception lanterns will only be conducted at CFEME Ophthalmology Dept for selected MOSIDs. The colour lanterns are no longer used as secondary tests for those who fail the colour plates, except for aircrew applicants.
5. Persons who normally wear spectacles will have their colour vision tested while wearing their normal glasses provided these do not have tinted lenses.

Colour Plate Test

Equipment/Lighting/Set-Up/Procedure

1. Equipment
   1. Colour plates – Modified 38 Plate Edition (no more than 4 years old)
   2. Eye Patch
2. Lighting
   1. True Daylight Illuminator if available or
   2. If this is not possible, the test will be done using daylight, other than direct sunlight.
3. Set – Up
   1. Viewing distance of 75 cm
   2. Viewing angle of 45 Degrees
4. Procedure
   1. All testing is monocular i.e. each eye is tested separately
   2. Place book at a 45-degree viewing angle
   3. Use only the first 17 plates of the 38 plate test
   4. Explain to the subject that he/she will be shown a series of 17 plates showing either a single or double-digit number.
   5. The subject must read the numbers out loud from left to right, allowing approximately 3 seconds/ page. Each eye must correctly identify 15/17 of the colour plates to pass. A score of 3 or more errors for plates 1 – 17 in either eye is a fail and the subject must proceed to the Farnsworth D-15 Standard test (D15 test).
   6. Anyone who passes with one eye but fails in the other should be referred to an ophthalmologist for further evaluation.
   7. A pass on the colour plates gives the subject a CV1 category and no further testing is required.
   8. See Appendix 1 for recording the results.

Farnsworth Panel D-15 Test

Equipment/Lighting/Set-Up/Procedure

1. Equipment
   1. Farnsworth D-15 Standard Test
   2. Small table
2. Lighting
   1. True Daylight Illuminator if available or
   2. If this is not possible, the test will be done using daylight, other than direct sunlight.
3. Set – Up
   1. Table
   2. Do not unduly expose the caps to light as colour fading may occur with prolonged exposure.
   3. Avoid touching the colours with the fingers. Slight soiling has no influence on the accuracy of the test but dirty or damaged caps must be replaced.
4. Procedure
   1. Testing is Binocular i.e. both eyes tested together
   2. Both examiner and subject should wear finger cots on the hand used to touch the coloured caps.
   3. Rearrange caps numbered 1 to 15 in random order on the desk. The fixed cap (cap P) remains in the case.
   4. Place the case in front of the subject with the fixed cap to the subject’ left.
   5. Instruct the subject to start at the fixed cap and match the colour of each cap as closely as possible to the preceding cap. The subject proceeds cap by cap until all the caps are back in the case.
   6. Instruct the subject that the test should take approximately two (2) minutes.
   7. After a few minutes, repeat the test a second time.
   8. To score the test, close the case and turn it upside down onto the desk. Reopen the case and the cap numbers are visible. Write in the cap numbers on the scorecard, following the order of the exposed caps. Complete the diagram by joining the dots, again following the subject’s numbering.
   9. No error in numbering or minor errors with or without one (1) major crossing error are a pass. Two (2) or more Major crossing errors are a fail.
   10. If both of the first two tests are a pass, then the subject is a CV2. No further testing is required.
   11. If both of the first tests are a fail, then the subject is a CV3. No further testing is required.
   12. If the first two tests are not in agreement, then a third test must be done. The result on the third test (i.e. the repeatable result) is the final decision.
   13. Further testing can be obtained by referral to CFEME Ophthalmology Dept for questionable results or for those seeking a second opinion.
   14. Examples of results are shown in Appendix 2

Ishihara Colour Plates 38-Plate Edition

Year Edition:     _______________

Date of Testing: _______________

Test Location:   _________________________________________

Examiner:         _________________________________________

Patient/Candidate Name:____________________________________________

Service Number/Health Card Number:___________________   Unit: __________   ASC#: _______

Write the patient response for each plate

Plate #	Normal	R-G	Patient O.D	Patient O.S
1	12	12
2	8	3
3	6	5
4	29	70
5	57	35
6	5	2
7	3	5
8	15	17
9	74	21
10	2	X
11	6	X
12	97	XX
13	45	XX
14	5	X
15	7	X
16	16	XX
17	73	XX
Total Errors:

 Note: If patient has 3 or more errors in plates 1-17 proceed to D-15 Standard

Plate #	Normal	Patient O.D	Patient O.S
F2 Plate	Top Square Green/	Yes / No	Yes / No
	Bottom Square Blue	Yes / No	Yes / No
	Green Most prominent

Posted by Shyam