Supersets save time in the gym: which may help you reach fitness goals faster. [Blog post]

Resistance training is an increasingly popular way to build strength, lose weight and get in shape. But despite its many benefits, it can also be time consuming – which is why many fitness enthusiasts have started incorporating "supersets" into gym routines. When done properly, supersets have the potential to help you build strength and muscle – all while spending less time in the gym. Sometimes called paired sets, supersets are a form of strength training in which you perform a set of repetitions of usually two exercises, back-to-back with minimal or no rest between them. The exercises should also target opposing muscle groups – namely the agonists (the force-generating muscles) and the antagonists (the muscle that relaxes when the agonist contracts). For example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists and the hamstrings the antagonists) to make up a superset. However, many people perform supersets incorrectly. Many believe supersets to be the same as compound sets, in which two exercises engaging the same muscle group are performed back-to-back. Or they get confused with contrast training, in which two similar exercises are paired to increase power, the first performed with a heavier load, while the second is performed explosively with a lighter load – such as heavy squats followed by vertical jumps. Many also think supersets comprise upper and lower body exercises performed in succession

Resistance training: here's why it's so effective for weight loss. [Blog post]

Weight lifting, also known as resistance training, has been practised for centuries as a way of building muscular strength. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle size and can help counteract age-related muscle loss. More recently it's become popular among those looking to lose weight. While exercises such as running and cycling are indeed effective for reducing body fat, these activities can simultaneously decrease muscle size, leading to weaker muscles and greater perceived weight loss, as muscle is more dense than fat. But unlike endurance exercises, evidence shows resistance training not only has beneficial effects on reducing body fat, it also increases muscle size and strength

Here’s why you don’t need to feel sore after a workout to know it’s worked. [Blog post]

"No pain, no gain" is a commonly used expression when it comes to getting in shape. It may also be why many of us think that you need to feel sore after a workout to know that you've done enough. There are many reasons why your muscles might get sore after a workout. But, contrary to popular belief, you don't necessarily need to feel sore in the hours or days after exercise to know you've had agood workout. Delayed onset muscle soreness – better known as DOMS – is a common experience for many who exercise. Delayed onset muscle soreness (DOMS) is the scientific term to describe the sore and tender feeling our muscles have after a workout. Typically, it happens after we've done particularly strenuous exercise, or if we do exercise we aren't used to. It can happen after any type of exercise, though it's more common after eccentric exercise. These are movements where the muscles resist a load as they're stretched (such as when you're running downhill or descending stairs). The smaller upper-limb muscles (such as your biceps and shoulders) can be more susceptible to DOMS as they may not be accustomed to eccentric exercise

Electrowetting on superhydrophobic SU-8 patterned surfaces

Electrowetting on micro-patterned layers of SU-8 photoresist with an amorphous Teflon (R) coating has been observed. The cosine of the contact angle is shown to be proportional to the square of the applied voltage for increasing bias. However, this does not apply below 40 V and we suggest that this may be explained in terms of penetration of fluid into the pattern of the surface. Assuming that the initial application of a bias voltage converts the drop from Cassie-Baxter to Wenzel regime, we have used this as a technique to estimate the roughness factor of the surface

The use of high aspect ratio photoresist (SU-8) for super-hydrophobic pattern prototyping

In this work we present a reliable technique for the production of large areas of high aspect-ratio patterns and describe their use as model super-hydrophobic systems. The high thickness and straight sidewalls possible with SU-8 were used to generate dense patterns of small pillars. These photoresist patterns could be used directly, without the need for micromoulding. A method is given allowing resist thickness to be varied over a wide range and a bottom antireflective layer was used to simplify patterning on reflective substrates. This patterning technique allows rapid testing of wetting theories, as pattern size and depth can be varied simply and samples can be produced in sufficient numbers for laboratory use. We show how the static contact angle of water varies with pattern height for one sample-pattern and how static and dynamic contact angles vary with dimension using high aspect-ratio patterns

Hubble Space Telescope Observations of the Draco Dwarf Spheroidal

We present an F606W-F814W color-magnitude diagram for the Draco dwarf spheroidal galaxy based on Hubble Space Telescope WFPC2 images. The luminosity function is well-sampled to 3 magnitudes below the turn-off. We see no evidence for multiple turnoffs and conclude that, at least over the field of the view of the WFPC2, star formation was primarily single-epoch. If the observed number of blue stragglers is due to extended star formation, then roughly 6% (upper limit) of the stars could be half as old as the bulk of the galaxy. The color difference between the red giant branch and the turnoff is consistent with an old population and is very similar to that observed in the old, metal-poor Galactic globular clusters M68 and M92. Despite its red horizontal branch, Draco appears to be older than M68 and M92 by 1.6 +/- 2.5 Gyrs, lending support to the argument that the ``second parameter'' which governs horizontal branch morphology must be something other than age. Draco's observed luminosity function is very similar to that of M68, and the derived initial mass function is consistent with that of the solar neighborhood.Comment: 16 pages, AASTeX, 9 postscript figures, figures 1 and 2 available at ftp://bb3.jpl.nasa.gov/pub/draco/. Accepted for publication in the Astronomical Journa