Home Work-Outs: Beginning-Weight-Training-Tips for Novices

Introduction

Today's article is for those who want to get into weight-training but who feel that the gym is not for them.  This may be because you are an introvert, or you find the personality type who is attracted to the gym off-putting, or you dislike the motivational music.  Whatever the reason, the more I speak with people about this subject the more I find there are people who don't go there and therefore don't work out, and this article is for you.
Severel months ago I watched a lifestyle vídeo by Vio Fazakerley. It was about being a better man. Last week I was having a conversation with one of my professors about the importance of physical exercise and what she had to say was mirrored by what the shop worker had to say this morning when I went to the sports shop and did something I hadn't done for twenty years: bought some weight training equipment.  I am not a materialistic guy so anything I do buy tends to be personally noteworthy.
The gist of the conversations was that the youths of 20 and thirty years ago were, on average, fitter then they are now. Moreover, the lifestyle of a professional person nowadays is, generally, to get up, go to work, sit at a desk, go home, watch TV. Obviously this is a massive generalisation but nevertheless is going to be true for many people. I am approaching early middle-age and currently have the massive privilege of being back at university on order to change my career.  My classmates are approximately half my age and some of the boys are flabbier than me. That is to say, I am not flabby at all!


Keeping Fit Without Leaving Home.

The vídeo and accompanying manual showed what is possible to do without going to the time and expense and inconvenience of joining a gym.  Following its advice, for several months my routine has been to exercise first thing in the morning.  This morning routine is important because by exercising as soon as you get up and 2-3 hours before getting into your daily work routine you can benefit maximally from the hormones produced by exercising. I have also watched vídeos by the body language expert Vanessa Van Edwards and she gives tips for pre-power body language that can help before going into a stressful situation, and this can complemente the effects of that first buzz-effect of wellbeing you get soon after your morning work out is over. But that is another story.
My morning workout involveds bungees in order to warm up.  Then I go into my work-out proper.  I have two objectives.  Firstly I want to acquire a trunk with a classic 'A-shape".  I have never had a beer belly so this should not have been hard to achieve but is proving surprisingly elusive. Secondly, I want to look proportional.  To achieve these I do the following exercises:

• Squats
• Half-vertical press-ups
• Spider-man press-ups
• Vertical press-ups
• Front kitchen exercises
• Back kitchen exercises

I accept that such descriptions may be meaningless to many of my readers and I am happy to clarify if you get in touch.  But the name of the exercise is less important than knowing the muscle-group that you intend exercising.  This comes from knowing what you want to achieve.  I make extensive notes on my work outs and I find this is essential for my progress.  To give you an example, one of the best exercises for acquiring the A-shape I mentioned is the squat. It works the quadríceps, the hamstrings, the glutes and the calves. Blogs and sites talk about the 'big three', which includes the bench press and the deadlift. You can exercise at home by incorporating any object that provides resistence.  You should use a belt. I have reached the stage where I have been exercising at home for several months, counting and increasing my repetitions and timing my breaks and usually doing three sets of several repetitions depending upon the exercise.  I have a full length mirror to check my form and I note my progress.  Remember, the work-out that works for you is the one you can keep up over time!


Conclusion: Out with the Laundry Basket!

It got to the stage where my squat repetitions were increasing and my break intervals were decreasing. Since my time, like everybody's, is precious, I decided it was time to add a weight to my squats - I had been using a laundry basket.  So I went out today and bought bar (8.3kg), weights and gloves.  Tomorrow I start again and shall be checking my form in front of my full-length mirror.  During the week it will perhaps by time to buy a weight-lifting belt.


Question for you: in weight-training terminology, is 'conditioning' the same as 'warming up'?  If you know the answer, can you put it in the 'Comments' below, please?

Behavioural Enrichment and Captive Animals

Introduction

The provision of mechansims for behavioural enrichment for wild species in captivity is an issue that is often neglected in animal welfare debates.  What is behavioural enrichment? It is the provision of facilties that can enable a captive animal to occuy itself and not get bored.  It is important not to anthropomorphise in discussions on animal welfare, but there is adequate evidence to suggest that "occupy" and "bored" are the correct words in this context.  This is because bored captive animals (wild or domestic) exhibit stereotypical behaviour that is an alteration from the norm. The study of animal behaviour is a science: ethology. Evidence does exist of bored big cats pacing their enclosures and brown bears (Ursus arctos) banging their heads against walls. Awareness-raising of such unnecessary behaviour was publicised on a regular basis when I was in my teens. A result was the programme on British television called "State of the 'Ark'.  One of the unfortunate effects of such awareness raising, or occurring concomitant with it, was a public call for zoos to be closed.

Reasons for zoos.

Good zoos provide an enormous public service.  There are things about animals that can only be studied in captivity and which would be impossible to study in the wild, and there are learned journals containing the results of such research.  Techniques used by zoos to breed animals have resulted in significant advances in understanding the conservation biology of endangered species. Zoos play an importart role in education.  Where else would an urban-dwelling young person have the opportunity to see an endangered species if not in a zoo? Zoos are big employers.  Most zoo stock is now bred in captivity and reputable zoos are part of stud book schemes for the breeding of enadangered species. Most zoos do not acquire their animals from wild sources or traders. And zoos are also great places to work out behavioural enrichment protocols for animals.  The opportunties for this are limited only by the ingenuity of those responsible for the animals, and costs.  Recently in the UK I took my family to visit a zoological Garden in Cumbria.  The tigers had to climb immense telegraph poles in order to feed. This exercised them, occupied them, impressed the public and pleased the keeprs. 
In additon, many zoos have contributed significantly to endangered species conservation. Endangered species that have had their populations enhanced include the

Mauritius Kestrel Falco punctatus
Przewalski's Horse Equus ferus
Golden-Headed Lion tamarin Leontopithecus chrysomelas
Califórnia Condor Gymnogyps californianus
Snails of the genus Partula spp.

and many others.

Conclusion

I wrote this article because I have been pro-zoo for years and wanted to raise awareness of some of the good that zoos do.  What is really interesting to examine what they do for behavioural enrichment.  Another example of this is the throwing of raisins into primates' bedding. This is also an excellent way to prevent boredom and I would welcome hearing about others.  I tried it with a Capuchin Monkey  Sapajus apella when one was brought in to the veterinary hospital where I study. I and a colleague inserted raisins into a polystyrene ball. The monkey loved it, but ripped the ball apart in minutes.  So much for sustainable behavioral enrichment! I just want to add the work of Temple Grandin, whose research has done much to address welfare of cattle prior to slaughter.

Farelo de Milho. Corn meal as animal feed (in Portuguese)

Introduction

Today's article is a departure from the norm, in that I have written it in Portuguese, the language of Brazil where I currently live. The article is a summary of some bromatological information, that is, analytical chemistry values for the nutritional content of processed corn (maize) as animal feed for cattle.

Corn Meal.  Farelo de Milho

Varios tipos diferentes de milho (Zea mays) existem, nas cores de amarelo, branco ou vermelho. O amarelo contem um pigmento, criptoxantina que é um precurso de vitamina A. Nos Estados Unidos a cor amarela esta preferida como alimento para os animais de produção. Em termos de utilidade como alimento para os animais de produção, é fonte excelente de energia digestível. Mas é baixo em proteína, e os proteínas ão de baixo qualidade. Também é baixo em fibras. O teor de proteína bruta é variável, sendo de 90 a 140kg. Na fabricação de amido e glicose a partir de milho, vários sub-produtos são produzidos que tem utilidade como alimentos para os animais de produção. O milho esta lavado e triturado. O germa flutua até o superfície e retirada para mais processamento. O grão remanescente é triturado de novo, resultando num líquido que é uma suspensão de amido e glúten, separado por centrifugação. Este procedimento produz germe, farelo e glúten. O germe é bem rico em óleo, a maioria de que esta extraída antes de produzir a germe do farelo.  O farelo de glúten de milho tem conteúdo elevado de proteína (até 700g/kg matéria seca [MS]). Os outras sub-produtos muitas vezes sáo misturados juntos e vendidos como alimento à base de glúten de milho. O teor proteíco deste é variável, na faixa de 220-290 g/kg MS, de que 0.6 fica metabolisado no rúmen. Sua nível de fibra bruta é 100g/kg MS.

Fonte

MCDONALD, P., EDWARDS, R.A. e GREENHALGH, J.F.D. Animal Nutrition 4th Edition. Harlow :  Longman, 1988.

Reproductive Management of Cattle

Introduction

As veterinarians we study for between five and six years before qualifying. For four years I laboured under the misapprehension that the theory I was learning in time for the final, clinical year was sound preparation for that year (which I am in now). The truth is that nothing prepared me for it - the shifts, the three months of being on call, the fact that I could never switch off my mobile because I may have missed an importante text message. The final year is also an importante time for conceptualising what you really want to study. the choices are

• pets
• farm animals
• wildlife
• the commercial side
• surgery
• clinic

I admit to preferring to work alone and to take full responsibility for my work. I don't mid working in a team.  This will be inevitable.  But I want to be the boss and make no apologies for that. I also think I want to work with farm animals, or surgery, or wildlife. Being a pet vet holds little appeal as barking gives me a headache.  Sure, a part of me may read this in future and cringe, but a part of me will recognise that I am being true to myself at this moment in time.

Reproductive Efficiency in Cattle Farming.

I also enjoy woking with farm animals.  This comes from an appreciation of wide open spaces, memories of my adolescence spent working on farms and the current module which does not envolve shifts! 
Seriously, the responsbility of the large animal veterinarian is two-fold. Firstly to ensure the well-being of farm animals. Secondly to help the farmer maximize his profits whilst working according to ethical and moral good practice. One way the veterianrian does this is by advising the producer on management practices, especially to maximize herd reproductive efficiency. This is a big area and the veterianrian needs to know how to calculate reproductive efficiency and recognise that it is associated with cattle herd reproductive, nutritional and health management. 
Whilst cattle are derived from two subspecies, Bos taurus taurus (from Europe) and Bos taurus indicus (from Asia), it is worth noting that European breeds can adapt to the Tropics.  That is why you will find Friesian/Holstein cattle in tropical Brazil. They can do well, given time to acclimatise.  But the 'humped' zebu breeds dominate here.

 Talk of reproductive efficiency brings us on to service period, which is affected by nutrition, herd health, the sire's fertility, on big Brazilian farms the peon's ability to correctly observe oestrous ('bulling'), and weaning. Other vital statistics include the producer recording the interval between calvings, the number of servicings per conception, the number of weaned calves and cald weight both at birth and at weaning. An optimum reproductive rate would be one calf annually or every thirteen months.


Conclusion

So there is a great deal to a veterinarian's role in advising producers.  We have to know the industry as thoroughly as the producer does.  This means we have to know the beef and dairy categories, pasture management, soil and forage analysis, fertilisation, breeds of cattle and their conformation and genetics, their welfare and production systems and how to maximize yields. Those yields may be for eggs, milk, yoghurt, honey, beef, forage or concentrates. In another article I will discuss gestation management.

A Lesson for the Lone Falconer

Introduction

Falconry techniques can, and should, be applied to many other areas of bird of prey (raptor)  management. Recently I have been examining how they can be applied to avian veterinary medicine.  Much falconry technique I can do quite literally on my own - taking in hand, kitting out.  These are falconry terms that I do not want to go into in this article, except to say that taking in hand involves holding the bird and putting falconry equipment on it. Aspects of this are really hard when you are doing it alone, as I so often do. Specifically, closing eyelets on anklets. But then  this week I was talking to one of the nurses here at the veterinary hospital where I study, in Brazil, and he gave me a fantastic tip which I was able to put into effect immediately.

The Joy of METs (Medical Adhesive Tape).

Here in the Companion Animal Clinic the nurses and residents students use a special adhesive tape the word for which in Portuguese is 'esparadrapo' and I have not been able to find a satisfactory translation for it. The nurse, when I called him over to hold the hawk for me, said "Why don't you put tape around the foot?".  I instantly visualised how many problems this would solve.  The last thing you want when handling a raptor is to have it sink its talons into you.
So the following day I went on my lunch break and took the tape and some paper towelling, plus some cloths and then extracted one of the hawks from her cage. In a clinical situation I do not need to use a falconer's hood. But I do need lots of cloths with which to secure various parts of the hawk's anatomy not to mention to shield my own. My wife had suggested paper towel between the foot and the tape to prevent injury on removing the tape. This was, admittedly, awkward and time consuming - this was my lunch break after all, and it was very hot, this being tropical South América.
But it worked very well. That is, the right level of human physical restraint was achieved.
I need to explain what I was trying to do.

• Anklets go around the bird's lower leg
• To them is attached a jess
• This can be a hunting jess or a field jess. For now, in a clinical situation, I use field jesses.
• By using clean, white leather, the jess can be used as a marking or identification system.  The clinician can write the bird's veterinary hospital patient number on the jess. 

This last point is important right now because we have four hawks of the same species in the wild animal section and they are not ringed, so at-a-glance it is very difficult to tell which is which and to track their post0surgery recovery rates, parameters and other details.

Conclusion

It takes just as much time to remove the tape as it does to put it on. Although this will get faster with practice. Next time I may try with water. That could speed the process up. I wanted to publish this short artcile to get this useful tip out on-line. I hope you liked it.

MANAGING DAIRY PASTURE FOR MAXIMISING CATTLE GROWTH RATES

INTRODUCTION

The final module on my five-year degree is Farming and Production and it started with studying the link between pasture management and the maximisation of cattle growth rates.  What I call the human factor is all important in our profession: veterinary medicine is not just about animal health; we have to consider human needs as well. Such needs may be those of the beef farmer wanting to know how best to maximize growth rates in his animals, or the dairy farmer with the same issue. One of the things that has always interested me is the need for collaboration between our profession in that of biology. Today I was introduced to a new opportunity for coolaboration - that between veterinarians, agronomists and animal scientists. These three professions come together over the issue of farm pasture management, because animal production is associated with forage plant management, which in turn is associated with soil management. Soil management begins with soil analyses.

MANAGING YOUR PASTURE

This article was written from my class notes and is meant as thinking-through exercise for me a\nd na awareness-raising tool for farmers and country enthusiasts. One of the farmer's first considerations when reforming his or her pasture is soil preparation. Soil analyses are mostly done prior to fertilising and to test for aluminium concentrations. There are three types of fertilization.

• Fertlizing to correct mineral deficiencies.
• Fertilizing the sward to boost growth of the forage plant.
• Maintenance fertilizing.

The forage plant type should be chosen according to climate and regional soil type. To maximize animal growth the farmer needs to consider the forage plant's nutritional value, that is, its chemical composition and digestibility. Also, you need to consider the forage plant type's resistence to pests and disease.

Planning a Milking Parlour

This needs to include the size, ease of cleaning and how many cows are going to be milked at any one time. Organisation and management is what is important in dairy farming.  In principle it is not difficult, but it may be difficult to get labour.

Other Considerations: Calving.

It is well known that calving generally occurs between 4 and 6 am. The cow should be brought close to the farmhouse to make watching her easy. The farmer should not breed his cow at the first oestrous. She is still developing in many diferente ways and you could lower her - and the calf's - life span,  Colostrum can be given naturally or as a supplement. The colostrum provides the protein for the cow's defence system. The colostrum provides three functions: a Strong imune system for the calf, nutrition and somatogeny - hormones and growth factors.

CONCLUSION

There is more - a lot more - to this subject. But I thought I would take the opportunity to note these tips on the blog - translated from a class given in Brazilian Portuguese, because they struck me as being so useful and importante. If so much as one tip given here has raised a farmer's awareness and is considered useful, then this article will have served its purpose.

Glittering-Throated Emerald Hummingbirds / Beija-Flor de Garganta Verde / Amazilia fimbriata

Introduction

This blog is intended to celebrate nature at its finest, and what could be finer than hummingbirds? They are a perfect example of the tropical biodiversity I am so interested in.  They are all, without exception, beautiful animals as well as highly visible.  But have you ever tried photographing one? No easy task.
Here in the former World Cup host city of Cuiabá you can see hummingbirds every day. When I was looking for a house to buy in 2003 one of the factors that caused me to decide on the house that I bought was the fact that one of the first things I saw when I walked on to the property was a hummingbird coming down to a hummingbird feeder. I have a handwritten note written by my wife in my field guide that this was identified as a Glittering-throated Emerald Hummingbird (Amazilia fimbriata). In over a decade of observing Brazilian wildlife and especially bird life, and concentrating my efforts around Cuiabá and the Pantanal, it is the Glittering-Throated Emerald Hummingbird that I see consistently around here, to the exclusion of all other species of Hummingbird.

Attracting the Glittering-Throated Emerald Hummingbird to Your Garden.

Very little is known about the Glittering-Throated Emerald Hummingbird.  But the enthusiast can have fun with them.  Here in Cuiabá you can buy hummingbird feeders from pet shops. These are little plastic water fountains that come in a variety of colours and which can be bought in pet shops locally.  There are several problems with them. is that they get dirty very easily and the water quickly goes slimey of not replaced on a daily basis.  Also, they attract

• They get dirty easily
• The solution inside quickly gets slimey
• It is very hard to get the sugar solution correct
• The sugar solution needs changing on a daily basis
• If you don't change the water on a daily basis, the sugar solution attracts ants.
• The feeder is labour-intensive
• It is not guaranteed that you will be successful in attracting hummingbirds.

Cacti are well-known for their beautiful flowers. The climate in Cuiabá lends itself to their cultivation, and their flowers attract the Glittering-Throated Emerald Hummingbird

This hibiscus is also excellent for attacting hummingbirds.

Conclusion

After a brief period I gave up trying to attract hummingbirds by using feeders.  One day I may try again. But in the meantime I have a flower garden and that is just as effective as any hummingbird feeder. Here in this city there is na anual flower festival and now an orchid festival, so it is easier than ever to attract hummingbirds.  The Glittering Throated Emerald is very common and not of conservation concern.  But even though it is not an endangered species it still gets my undivided attention and appreciation when I see one.

What to Do if you Lose an Armadillo

Introduction

Recently I was thinking about my final year Project. I knew I wanted to study wild animals. That was a given, as they say. But from what angle?  Then I started to use my head. What have I been doing for the past three months? Whenever we veterinary students get presented with a dog or a cat, bull or horse, we take its vital statistics! Of course! I slapped my forehead to think how slow I was being. If we take the vital stats of all the conventional patients that come through the door, why can't the same be done for the 'exotics'.

Parameters.

And so that is what I decided I must do if I was going to study the wild species that arrive here. It didn't matter what it was, I was going to try and standardise the approach to the physical examination of that species.
Soon afterwards we received a Nine-Banded Armadillo here at the veterinary hospital. It was difficult to arrange a day with the resident vet to do the examination, and the usual breakdown in communication ensued. I spent the days that followed thinking about how I could get around what I call 'the human element' in veterinary medicine. I considered where I was at with my Project plan.   What did the vital statistics of a wild patient involve, anyway?

• Heart Rate
• Respiratory Rate
• Colour of Mucosae
• Hydration Level
• Body Temperature
• Capillary Refill Time

The next day I came in and, whilst performing my usual responsibilities as a trainee veterinarian, was dreaming of the day I could have an hour to examine the Armadillo.  I was in the Residents' office in the Agricultural Animal Clinical Sector when my classmate, Tricia, walked in and asked if I had been examing the Armadillo that day. "No," I replied. Tricia looked aghast. "He's gone," she announced, close to tears.
A search ensued, involving everybody, lecturers, residents, and students on call that day - and it was a Sunday. The gathered ensemble was magnificent. 30 people searching for an errant Armadillo.

Conclusion.

When searching for an Armadillo, don't do what some of my classmates did and look in trees. Armadillos are terrestrial creautures and often dig burrows for shelter. My advice is to think Armadillo and look under trees and bushes. That is where your lost Armadillo will reveal himself. My ony doubt was whether Armadillos had read the same books as me and were crepuscular and diurnal. It seems I am right. The next day at dusk the Armadillo revealed himself and crept out from under a hedge at dusk to explore the Veterinary Hospital's lawn. And tomorrow I will go and examine him.



Is this How an Escaped Nine-Banded Armadillo May Appear?   Like this Southern Tamandua?