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As I huffed up the side of New Hampshire’s Mount Liberty in the fog, I couldn’t recall an ascent ever being so taxing on my muscles or my mind. It was the second summit of my first day backpacking the Pemigewasset Loop in the state’s White Mountains, and the 32-mile trail was giving me a solid thrashing. 

As an active runner, climber, hiker, and cyclist, I’m fit, but my legs were burning, my knees grinding, and my pack felt much heavier than it had during my last backpacking trip only two months prior. There was no going back, of course—my determination and stubbornness simply wouldn’t allow me to call off a hike just because I was tired—but I was exhausted physically and mentally knowing I had three whole days of this ahead of me.

So take it from me: train for a long hike. Because just as athletes don’t perform at the top of their game without hours of practice and training, hikers should not expect to set foot in the wild and excel without conditioning their bodies and minds. 

Why to train for a hike

Mitigating my discomfort would have been reason enough for me, but training before a strenuous outing is about more than gaining the ability to go farther faster with less pain; it’s also about minimizing risk.

“Conditioning prior to attempting a difficult or lengthy hike is very important for success and to help minimize injury,” says William Byrnes, director of the Applied Exercise Science Laboratory at the University of Colorado Boulder.

[Related: There’s a better way to warm up than stretching]

And while “success” can mean anything from a more comfortable hike to a safe return, wanting to avoid injury is universal. 

Byrnes explains that muscles adapt in a variety of ways to reduce the stress of performing vigorous exercise and that those changes happen more fluidly when the muscles have been conditioned to adapt. These adaptations can include increased muscle mass, more intramuscular mitochondria to allow for higher rates of energy generation, and a larger number of capillaries around each muscle cell. The cardiovascular system also adapts, allowing it to deliver oxygen and nutrients to active muscle cells more efficiently. All of this is only possible through conditioning.

Skip this crucial prep, and you may be more susceptible to injuries, exhaustion, and life-threatening situations during your trek.

When to train for a hike

What your training actually looks like will depend on a lot of factors, including your baseline level of activity and fitness (Are you starting “off the couch” or are you fairly fit?), your goals and how extravagant they are (Are you hiking in a mountainous state park with your family or summiting Denali?), and what you want to accomplish (Do you want to set a speed record or just enjoy a tough hike without feeling like you’re dying?).

Whatever the case, Byrnes recommends starting slowly and building up intensity as your body adapts to new stimuli. Consider weight training: when lifting a 10-pound weight starts to feel less difficult, move up to a 12- or 15-pound weight. The same goes for aerobic exercises: gradually add miles or minutes as your ability increases. You probably won’t notice immediate improvements, but Byrnes says training adaptations will likely occur within two to four weeks of beginning a solid exercise program.

But that doesn’t mean you’ll necessarily be ready to hit the trail just yet. If you’ve never run a marathon, for example, a month of training won’t prepare you for one, Byrnes says. He suggests training until you know you can complete the trip you want to take.

In fact, depending on your goals, your preparation could take anywhere between six weeks and six months, according to Jason Antin, an instructor at the Colorado Mountain School in Boulder and a mountain performance coach at Uphill Athlete, which offers training plans and coaching to outdoor athletes. 

And he would know: he has decades of experience not just accomplishing impressive feats in the mountains himself, but helping others do the same. And while he says the ideal training scenario is a life of preparation, regular hikes in the mountains aren’t an option for everyone. In that case, Antin recommends at least a month of training, and six months if you’re aiming for an excursion of epic proportions.

How to train for a hike

When you’re ready, Antin suggests starting by assessing your aerobic capacity. That’s a measurement of your body’s oxygen consumption during physical activity and a reflection of its ability to continue performing strenuous activities for long periods of time—endurance, essentially. The more oxygen your lungs can pull in and push into your blood, the more of this critical gas will be pumped to your brain, heart, and other tissues and muscles where it can be used.

[Related: Everything you ever wanted to know about muscles]

Here’s how Antin recommends checking your aerobic capacity: Either outdoors or on a treadmill set to a 10 percent incline, do a slow walking warm-up for at least 15 minutes and continue until you break a sweat. Then begin to gradually increase your speed, breathing only through your nose. When nasal breathing becomes uncomfortable, slow down just as gradually and find the fastest speed at which you can maintain breathing through your nose for 15 minutes. Note your average heart rate during that last leg (a heart monitor or fitness wearable is helpful), because it is your aerobic threshold heart rate and will be your goal for aerobic training.

Now start the actual training, spending most of your time performing aerobic exercises such as running or fast hiking that keep your heart rate holding steady at just below your aerobic threshold. Depending on your starting aerobic threshold, the intensity of this initial training will vary, but your goal is to get your heart pumping. And don’t skip this, because there are no shortcuts when it comes to aerobic adaptation, Antin says.

He also suggests a simple weight training routine during the first one to eight weeks of aerobic training in order to build up a strength reserve. This will help give you the ability to execute many of the repetitive movements common in outdoor activities (like stepping up while wearing a heavy backpack).

After that, upgrade to more complex strength training motions that involve several parts of your body at the same time. Think deadlifts, cleans, and overhead squats. These will help you build strength while simultaneously improving the neuromuscular coordination of muscular contractions. “It’s a fancy way of saying: ‘see: do,’” Antin explains. “As an athlete of any caliber, you are training your body and mind to respond efficiently.”

Finally, if you’re gearing up for a specific event, concentrate on training for activity-specific conditions. For example, do calf raises to prepare for ice climbing—a task that can be taxing on those muscles.

Regardless of how much time you have, make sure you’re well-recovered before you actually set out: Taper your workout intensity between one and three weeks before you embark to ensure you are well-rested going into a big event.

“Your body and mind are incredibly powerful and so much can be achieved if provided enough prep time,” says Antin. “Most outdoor endeavors dwell heavily on mental capacity and the more time you spend in the activity, the more experienced and confident you will feel embarking on the goal objective.”

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Manage Your Presentation Time Efficiently With These Pro Tips

Having a time restriction for your presentation delivery is a common feature of most public speaking engagements or business events. You are usually allotted a time for speaking and a time for questions or an overall time slot for both. Keeping to this presentation time shows respect for your audience and ensures that you deliver an organized presentation that transmits a message. It’s also a sign of respect to the other speakers that come after you.

After a number of presentations, you have probably had instances of finishing earlier than expected or running over time, and that’s only natural. As you gain more experience, you get a better feeling of how to prepare your presentation better for the allotted time and how to deliver it most efficiently.

However, giving a good talk and staying on time is a coachable skill. With our team’s experience and our clients’ accounts, we’ve learned some essential elements you can keep in sight as a presenter.

Here are some tips to help you keep to time in your presentation delivery:

1. Frame your content

When planning your presentation, be realistic about what can be achieved in the allocated time. You cannot communicate the same amount of information in a presentation that you can in a report or a white paper.

Try to conceive the presentation more like a story than a dry document. People are wired to listen to stories, and metaphors. This type of narrative structures work best to engage people. They’re also easier to time block.

If you decide to frame the presentation as a story, the biggest decisions are figuring out where to start and where to end. One of the most common error in designing presentations is that they try to cover too much ground. If you try to cram in everything you know, you won’t have time to include key details, your talk will lack clarity and you’ll probably run overtime.

Also read:  5 Pro Tips For Giving Better Presentations

Organize your presentation starting from a few key ideas. Include specific case studies and examples. You might be tempted to take a broader approach to them but the more you focus your ideas and go deeper into the ones you’ve chosen, the more clear and easy to organize your presentation will be.

2. Build a layered presentation

Once you have a foundation to your presentation with the key story elements and your main ideas, you can take each section and expand it. This way, you’ll be able to give the same presentation in a longer time frame or in a shorter one, depending on the time you have.

For example, if you’re creating a presentation on Digital Marketing Trends, you can organize it to have an Introductory section, 5 Main trends, each with its own section, and a Conclusion. Every section can have 2-3 fundamental slides that can make a short version of your presentation. You can also choose to include 2-3 more slides per each section, with details, sub-trends or case studies, that can be included in the longer version of your presentation.

This way you can use the same document in two different events, with two different presentation time requirements.

3. Practice it several times

Even the most experienced presenter knows the importance of practicing your presentation. And not once, but several times. Even though you have created the content, unless you spend the necessary time speaking it out loud, to include details or body language elements and even audience interactions, you won’t know how long the presentation takes to deliver. You want to master it before presenting it to others, not only to fit in the allotted time but also to exude confidence and connect with the audience.

We’ve all heard of at least one presenter who got stuck or who didn’t know what slide was next. That’s a major no-no. Here are some things you need to time box when planning your presentation delivery:

Getting settled in front of your audience in order to prepare your visual aids, notes etc. before you start talking;

Distributing handouts at the start/during/end of your talk;

Developing points in more detail if it appears that your audience hasn’t understood an area of your talk;

Accommodating any slight deviations from your script that you might make ‘off the cuff’;

Responding  to questions whilst you’re speaking and after you’ve finished;

Working  with your visual aids (change slides, annotate images etc.);

Accommodating  any pauses whilst you review your notes / allow your audience time to think between main points.

Practice it in front of colleagues or friends. Try to replicate the actual delivery as closely as possible, don’t just read it several times or else you might not have a clear view of how much time it actually takes. It will also give you the chance to receive some constructive feedback.

4. Have someone to keep the time

We each have our own awareness of the passing of time but it’s usually not the same for everyone. Our perception of time is alo influenced by the specific situation we’re in at a certain moment. If you’re stressed, time might seem to slow down, whereas if you’re relaxed and engaged in a topic, you can easily think you have more time to present your ideas when, in fact, you don’t.

Also read: Use These Presentation Apps To Rehearse Anywhere

Have someone in the organizing team of the event or someone on your team hold up a sign every 15 min or so to let you know how much time you have left. You can also use a regular clock or an app that you put in front of you. If you realize you’ll soon be running out of time, pause for a moment to review what you can realistically achieve in the last moments, without rushing forcibly through the rest of the content.

Make sure you also plan for some spare time. Unexpected delays in the beginning or unforeseen audience interactions might take some of the time you’ve budgeted for your actual delivery.

The single most important thing to remember is that, in time, you’ll develop your own rhythm. Which is both a good thing and a bad one if you don’t adapt. If you’re still building up the experience, it’s a good thing; you’ll soon become more aware of how much time you need both to prepare and to deliver your presentation.

If you’re a seasoned public speaker, you might think you know all of this already. But it’s important that you always try new things and adapt to the ever changing world of presentations and public speaking. We now have a multitude of tools, apps and different types of events that might still catch you unprepared if you skip some of the steps we’ve mentioned today. You know what they say: never stop learning.

Don’t Miss These Tips To Use Chatgpt For Brainstorming!

The best use of this AI tool is brainstorming, which helps in almost every field around the world. People from all walks of life can use AI tools to solve their problems or use ideas as a guide to make perfect long-term decisions. All of these tools can gather information from thousands of sources that were previously difficult to access.

However, it is not always necessary for the tool to provide the correct answers, so you need to be extra vigilant when searching for answers. You should double-check sources before finalizing an answer. OpenAI’s ChatGPT still needs a lot of improvement. With that said, we are here to discuss AI tools’ positive aspects.

6 Best Tips To Use ChatGPT For Brainstorming Amazing Ideas…

ChatGPT is not trained on updated data, so it is best for users to stick to general questions. For example, you can ask about films to watch, restaurant opening times, game results, and much more. At $20 per month for its services, ChatGPT with GPT-4 is not a bad deal. The following 6 tips can help you use ChatGPT for brainstorming:

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Start Clear And Clever:

You should not rely entirely on ChatGPT just because a strong algorithm powers it. If you want to have a good brainstorming session, start with your raw idea. Find a core question and draw some points to start your research. You can use this information to create several prompts. Let’s start with a bunch of short questions. This is because long questions are sometimes confusing, and you may not get the information you want.

Know The Limitations Of The Tool:

The best way to use ChatGPT for brainstorming is to start by learning about the chatbot. For example, learn what the chatbot is struggling with or what an effective approach is to get good prompts. This is a good approach as it will help you improve your efforts. Moreover, measure the response time of the chatbot, i.e., how much time it takes to generate answers to long and short questions.

Try To Get Persistent Prompts:

Get Prompts With Longer Lists:

The longer the lists, the better the answers. For example, if you ask for ways to write creative content, try searching for 20 ways to write creative content. Or, 90 ways to impress a girlfriend – this is a bonus tip for you. With such a variety of answers, you can find the best. If you don’t get the answer you’re looking for in one go, try repeating and rephrasing your questions. For example, 70 ways to write engaging content or something similar.

Touch Different Aspects Of Potential Applications:

Mock Up A Few Examples:

The most interesting thing about humans is that they can learn from examples. It is a better idea to ask ChatGPT for examples or case studies. For example, if you want to become a Prompt Engineer, start by asking how to become a Prompt Engineer. What skills do I need to become a Prompt Engineer? You can ask a variety of questions related to this area.

Email Marketing And Automation Online Training Course

Email Marketing and Automation Learning Path Improve your email communications and marketing automation using a strategic, data-driven approach and best practices How will this Learning Path help me and my business?

This structured e-learning activity will help you or your team learn how a strategic approach to email marketing communications and targeting can boost audience engagement and sales. You will also learn practical tips and view examples that will help you to optimize your emails to boost response.

What is a Learning Path?

Smart Insight’s Learning Paths are our unique interactive online training courses which explain concepts, give examples and test understanding.

Unlike many online e-learning courses, each module is self-contained, so you can quickly access guidance to help improve your marketing activities.

Common modules are shared between Learning Paths to avoid duplication of learning material. You can also complete the full Learning Path to earn a CPDSO certification.

We appreciate finding time for skills development is a challenge. Our Learning Paths enable training to be bite-sized, engaging and – crucially – results orientated. When combined with our suite of templates, you’ll soon be taking your marketing activities to the next level.

Accredited learning activities with the Continuing Professional Development Standards Office (CPDSO)

Each Smart Insights Learning Path has been independently assessed and accredited by the CPD Standards Office, so you can be confident that the quality of the learning and assessment experience has been audited and recognized for its quality.

Development Objective

Members who successfully complete this Learning Path have the ability to review the current contribution of email marketing and automation to their organization and then create a plan to improve subscriber engagement and value with activities to manage and optimize email sequences as part of the customer journey.

Once you have completed a Learning Path, send an email to [email protected] to request your CPD certificate.

Learning Objectives

Make a case for investment in email marketing and automation by reviewing opportunities and understanding marketing automation options.

Forecast email campaign response and programme improvement by defining goals and metrics as well as auditing current effectiveness against benchmark performance.

Review techniques to grow subscribers, increase subscriber engagement and improve email list quality.

Improve lead nurture, reactivation emails and integration of SMS marketing.

Review lifecycle automation options and the use of segmentation, targeting and creative optimization to improve the response of different email and newsletter formats.

Create and agree an email contact strategy and policy and improve pre-broadcast processes and checklists based on best times and frequency for broadcast.

How is the Learning Path structured?

The Learning Path is separated into these topics and modules:

Topic 1 – Discover email marketing and automation opportunities

Review opportunities for using email for acquisition and retention

Understand marketing automation opportunities

Audit email effectiveness

Topic 2 – Setting targets for email marketing

Goal setting for email

Review techniques to grow and improve email subscription lists

Benchmarking email performance

Topic 3 – Improving your use of email and SMS marketing

Review your use of different email types

Essential email design elements

Improve email copywriting

Create an effective e-newsletter

Test and optimize subject line effectiveness

Define data capture and profiling

Review and improve mobile email effectiveness

Integrated SMS marketing

Topic 4 – Segmentation and targeting for email

Segmentation and targeting

RFM analysis

Understand the principles of machine learning and AI

Topic 5 – Email frequency and contact strategy

Review email lifecycle automation options

Create an email contact strategy

Lead scoring and grading

Topic 6 – Improve email governance

Privacy law requirements for digital communications

Select an email supplier

Auditing and improving email deliverability

Roles who will find this Learning Path useful

Company owners and directors working for smaller businesses

Digital marketing managers, executives and specialists responsible for email marketing

Consultants or agency account managers

Fedora 11 Touts Faster Speed

Red Hat’s community Linux effort, Fedora is out with its latest release, Fedora 11. While Fedora Linux 11 is an optimized release, some might even call it a ‘Spartan’ release, though not for lack of new features. The Fedora 11 release is officially codenamed “Leonidas” who was known as the King of the Spartans.

Fedora 11 includes faster performance and new security, virtualization, desktop and server features. The Fedora release is a preview in some respects of features that the next version of Red Hat Enterprise Linux might contain. It’s also likely the last Fedora release before Microsoft Windows 7 is officially launched later this year.

On the faster side of things, Fedora 11 aims to have a 20 second boot time, which might rival Ubuntu Linux’s 25 second boot time in its recent Jaunty release. Fedora 11 also includes the new Ext4 file system which offers better performance and the ability to handle larger file sizes. New desktop features for device identification and management are also a key part of the Fedora 11 release.

Virtualization also gets a boost in Fedora 11, with new features that enterprise users might be interested in.

“The virtualization features that we have, include an improved console,” Fedora Project Leader Paul Frields told chúng tôi “That means better input support, so when a user is moving from host to guest it’s less of a hassle to try and figure out where your input is being captured.”

Frields added that Fedora 11 also includes something called sVirt which is SELinux (Security Enhanced) containment for virtual guests. SELinux is an access control technology that has its roots in the NSA (National Security Agency) and has been part of Fedora for years. By extending SELinux to virtual guests, Fedora is enhancing the security of its virtualization technologies.

Fedora 11 also includes what Frields described as better authentication for its virtualization manager software (virtmanager).

“That allows you to compartmentalize administrator access for virtualization guests,” Frields said. “That can be important for companies that have SLAs (service level agreements) for their virtual guests.”

Windows developers will also benefit from Fedora 11. Frields explained that the new release includes Window cross compiler support. As such, Fedora 11 developers can create executables for Windows on a Fedora 11 system.

Fedora Community Portal

Alongside the new operating system release, Fedora is showing off its new community portal. The hope is that the new site will help to grow both the Fedora Linux distribution as well as the number of people that contribute.

“It’s all Web-based, so it will cut down on the number of software applications that a contributor will have to learn in order to communicate with the Fedora Project,” Frields said. The Community will be able to connect people live in a way where we can connect people that will encourage more mentorship.”

While Fedora is trying to make it easier for people to participate, its total user base is likely to continue to grow as a result of the Fedora 11 release. Frields estimated that the current total number of Fedora users is approximately 15 million. Fedora counts users based on the number of unique IP addresses that check Fedora repositories for updates.

The total number counted by Fedora includes users of multiple Fedora Linux versions. The Fedora 10 release which came out in November of 2008 has 2.4 million users.

“We expect that download numbers for Fedora 11 will be very strong,” said Frields.

Article courtesy of chúng tôi

Intel Alder Lake Core I9 Benchmarks Faster Than M1 Max, With Major Caveats

Intel claimed earlier this month that its new Alder Lake Core i9 benchmarks faster than Apple’s M1 Max. As with all manufacturer claims (including those made by Apple), it doesn’t mean much until independently tested.

These tests have now been done using a chunky MSI GE76 Raider laptop, and do show that Intel’s claim is technically true – but there are some pretty major caveats …

We noted at the time that even Intel’s figures showed that its chip had massively higher power consumption, and Macworld says that benchmarks reveal the full extent of this.

First, most of the performance improvements of the Core i9 chip are marginal.

Geekbench is a general, overall usage benchmark that we use to test all of Apple’s chips in Macs and iPhones. In Geekbench 5’s multi-core CPU test, the Alder Lake Core i9 has a 5 percent lead over Apple’s processor. In the single-core test, Alder Lake’s improvement was 3.5 percent. That’s basically a draw. Alder Lake has a slight edge, but it many cases, you won’t even notice a difference.

When it comes to graphics, if you pair that Core i9 with an expensive Nvidia RTX3080 Ti GPU, then sure, the differences are dramatic. The PC achieves an OpenCL score of 143,594 against the M1 Max 59,774. But that’s not an, uh, apples for apples comparison. Use Intel’s on-board integrated GPU, and things look very different. There Intel scores just 21,097.

Macworld didn’t have an M1 Max machine to benchmark against the Intel one for Cinebench R32 (a good test of 3D modeling performance), but even paired to a high-end GPU, Intel only managed a score of 15,981 against the M1 Pro’s 12,381, so it seems likely that the M1 Max would win this one.

When it comes to power efficiency, Intel is nowhere.

During the Cinebench R23 multi-core test, the Alder Lake laptop was consistently in the 100-watt range, with spikes between 130 and 140 watts. [AnandTech] found that the M1 Max’s power draw was 39.7 watts versus over 100 for the 11-gen MSI GE76 Raider. That’s a lot less than Alder Lake.

In PCWorld’s testing, the MSI GE76 Raider got 6 hours of offline video playback, a far cry from the MacBook Pro’s 17 hours. That’s a huge difference, especially in a laptop. Granted, the MSI GE76 Raider won’t venture too far from a power outlet and has completely different demands than the MacBook Pro, but Apple has managed to deliver speeds that are nearly as impressive as Intel’s best without sacrificing efficiency.

Macworld’s Roman Loyola also notes that the Windows laptop used for these benchtests costs twice as much.

The laptop tested costs $3,999 and represents the absolute top-of-the-line Intel has to offer in a laptop. Apple’s 14-inch MacBook Pro costs half as much and performs nearly as well.

That’s before we even talk aesthetics…

And sure, the Raider is a laptop in name only, and will generally be run on mains power. But if you’re going to make that argument, then the relevant comparison will be the upcoming Mac Pro against a top-end Windows desktop. That one should be interesting!

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