Malaysian race/religion based politics is dangerous!

Generation Election 13: ‘Victory’ at any cost?

 

Pilihanraya Umum 13 PRU 13 General Election 13 

The DAP strategy of targeting MCA candidates could make the Chinese community the unwitting victim.

THE 2008 general election was significant as a “political tsunami” – the Opposition achieved its best ever gains, with the promise of an emerging two-coalition system.

That election would have been even more historic had it also achieved what many thought it would: end communal politics for good.

But it failed miserably, with no political party blameless. Perhaps it was too much to expect qualitative change in addition to quantitative change (seat numbers in state assemblies and Parliament).

Communal politics has been a bane of this country for as long as there have been elections.

That remains a fundamental reality into the foreseeable future.

For Barisan Nasional (and its predecessor the Alliance) as well as the Op­­p­o­sition, race-based politics is practised if not always acknowledged. It takes far more to turn that around than many have imagined.
Whether party membership is defined by ethnicity or not, one race or another dominates and characterises each party.

Parties that are multiracial in theory are just less transparent in their ethnic politics.

However, what turns an unfortunate situation tragic is when those parties most vehement about having “turned the corner” of communal politics are also doing the most to perpetuate it.

PAS as the Islamist party has set new standards in trying to ram Islamist-style restrictions down the throats of all Malaysians – Muslim and non-Muslim. It now does so with more gusto and less hesitation.

PKR as another Muslim and Malay-majority party chooses indifference and complacency in the face of the PAS onslaught.

It has even supported the idea of turning Kelantan into an Islamic state.

The DAP prefers silence and inaction amid PAS’ swagger. Elsewhere it would wield its non-Muslim credentials, sometimes to the point of playing the Christian card.

None of this helps to tone down Malaysia’s sweltering communal politics. And since this reinforces the problem in Pakatan itself, it could prompt more of the same in Barisan as well.

The DAP’s latest move sees party adviser Lim Kit Siang contesting the Gelang Patah seat in Johor. It would be the latest “stop” in a long and roving parliamentary career.

MCA, which has half (seven out of 15) of its parliamentary seats in the state, sees Johor as its stronghold.

MCA president Datuk Seri Dr Chua Soi Lek condemned this as DAP’s strategy of “Chinese killing off the Chinese”.

Both Chinese-based parties are natural rivals whose mutual rivalry has now reached a new high.

DAP leaders may dismiss this alarm as predictable melodrama, but it contains a hard kernel of truth.

The DAP’s drive for power is not above pitting Chinese candidates against other Chinese candidates, which is likely to reduce further the number of ethnic minority MPs.

Johor is also Umno’s home state. There is virtually no prospect of the DAP snatching the state from Barisan.

However, DAP efforts to unseat MCA parliamentarians in Johor could produce a strong Malay-based Umno in the state government contending with a Chinese-based DAP in the Opposition.

That would be bad and dangerous for politics, race relations and the Chinese community’s representation in governance. It would be a regression, precariously setting an unhealthy precedent.

In recent years Malaysian political discourse became more multiracial as both Government and Opposition coalitions became more racially mixed.

With both Barisan and Pakatan led by Malay-majority parties, political differences were distanced from racial differences.

In the absence of thoroughly multiracial politics, that seems the next best option. The prospect of political fault lines coinciding with ethnic fault lines, raising the possibility of an ethnic conflagration as in 1969, has thus become more remote.

But the risk of returning to such political volatility remains. Respon­sible leaders of every party need to be cognizant of these realities.

Besides, the cause of shedding the racial element in party politics cannot be furthered by recourse to more racial politics.

Under a veneer of multiracial rhetoric, the DAP has been known to practise communal politics in its seat choices and allocations.

Lim’s foray into Gelang Patah to battle the MCA incumbent there is the latest example of this approach. Instead of creating a more multiracial two-coalition system, this communal cannibalism could promote an unhealthy and perilous two-race system.

Apparently, the DAP’s objective is simply to unseat MCA candidates, seen as soft targets since 2008, regardless of the cost to the people. That can only come at the expense of deepening racial politics in electoral outcomes.

Perhaps the DAP’s Chinese candidates are thought to have better chances in challenging MCA’s Chinese candidates than Umno’s Malay candidates. But that is still a tricky calculation depending on the circumstances at the time.

Thoughtful and responsible leaders may not consider that a risk worth taking, much less a cost worth paying.
 

BEHIND THE HEADLINES  By BUNN NAGARA

Related posts:

Malaysian Chinese at a Political Crossroads forum; Chua-Lim Debate, all hype but no climax 

Is the Two-Party-Sytem becoming a Two-Race-System? Online spars started ahead of tomorrow Chua-Lim debate!  

Malaysian Chinese Forum kicks off with a bang; Chua-Lim showdown!  

Malaysian Politics: Chua-Lim Debate Sets New Standard 

No easy path to 'Chinese dream'

China’s new President last week reaffirmed his aim to achieve the ‘Chinese dream’, but the country faces many challenges on the road to fulfilling this dream.

LAST week saw the completion of China’s leadership transition, with Xi Jinping as the new president and Li Keqiang the new premier.

President Xi set the world speculating when he spoke of “striving to achieve the Chinese dream of great rejuvenation of the Chinese nation”.

One Western newspaper commented it was a collective national dream, contrasting it, unfavourably, to the “American dream” of giving individuals equal opportunities.

But to the Chinese, the promised renaissance of the nation is a reminder of the collective humiliation during the colonial era and the “dream” to win back its previous place as a world leader in science, technology, economy and culture.

High growth in recent decades has boosted China’s economy and confidence. Nevertheless, China’s new leaders face many serious challenges ahead which need to be tackled if the “Chinese dream” is to be realised.

First is the need to fight widespread corruption. Making this his main priority, Xi warned that corruption could lead to “the collapse of the Party and the downfall of the state.”

New leaders usually vow to get rid of corruption, but few have succeeded. If Xi wins this battle, it would be a great achievement.

Second are administrative procedures and abuse of official power that cause inefficiency and injustices right down to the local level.

At his first press conference, premier Li promised to shake up the system, acknowledging the difficulties of “stirring vested interests.” He promised that a third of 1,700 items that require the approval of government departments would be cut.

Frugality is to be the new hallmark. Spending will be reduced in government offices, buildings, travel and hospitality and the savings will be redirected to social development.

Third are the complexities of running China’s large and complicated economy. China aims to grow continuously by 7-8% a year. The rest of the global economy is, however, in a bad shape.

The country has thus to shift from export-led to domestic-demand led growth, and from investment-led to consumption-led domestic growth. Implementation of this new growth strategy, which the government has accepted, is not easy.

There are also the challenges of managing the currency, the huge foreign reserves and the regulation of capital flows, with the aim of having finance serve the real economy while not becoming a source of new instability.

In foreign trade, China has been very successful in building up a powerful export machine. But growth of exports to the West is slowing due to the near-recession, and new forms of protection (such as tariff hikes using anti-dumping and anti-subsidy measures) are increasingly used on Chinese imports.

At the same time, other developing countries are becoming wary of their increasing imports of cheap Chinese goods. How can China be sensitive to their concerns and strive for more balance and mutuality of benefits?

Fourth are China’s social problems. Poverty is still significant in many areas. Social disparities have worsened, with wide gaps in rich-poor and urban-rural incomes that are politically destabilising.

Redistributing income towards the lower income groups can meet two goals: reducing social inequalities and providing the demand base for consumption-led growth. The policies can include wage increases, provision of social services and income transfers to the poor.

Fifth is the need to tackle China’s environmental crises, which include emerging water scarcity, increased flooding, climate change and urban air pollution. Recent studies show the health dangers of the worsening air pollution, including links to the 2.6 million who die from cancers annually.

Many of the protests in China in recent years have been over environmental problems, including polluting industries located near communities. How can China integrate ecological concerns into its development strategy?

Sixth is China’s foreign relations. Xi last week reaffirmed China’s principle of “peaceful development” and that the country would never seek hegemony.

There is need to settle the different claims by China and other East Asian countries on the South China Sea in a proper and peaceful way and build confidence of its neighbours on this principle.

China, which is still very much a developing country in terms of per capita income and other characteristics, also need to stand with the rest of the developing world in international negotiations and relations.

At the same time, it is expected to provide preferences and special assistance to poorer countries and its investors abroad are expected to be socially and environmentally responsible.

Most difficult for China is the ability to manage foreign relations with developed countries, especially the United States. China is a rising or risen power, and viewed with some envy as a rival by those who fear losing their previous dominance.

Maintaining political stability with these powers is important; but of course this does not depend on China alone.

The above are only some of the hurdles facing China on its road to realise its dream of rejuvenation. As with any dream, it is not impossible to achieve but the road is long and difficult.

 GLOBAL TRENDS By MARTIN KHOR

Related posts:

China all out to rejuvenate the nation

China newly elected President Xi Jinping and Premi... President Xi: Russia ties ensure peace; foreign debut illuminates China's 'world dream'

China Dream a nightmare for others?
The West envious of global economy led by China 

President Xi: Russia ties ensure peace; foreign debut illuminates China's 'world dream'

Chinese President Xi Jinping and his wife Peng Liyuan arrive in Moscow



Freshly elected President Xi Jinping chose the Russian capital as the first foreign city he will visit as China's head of state, as Moscow and Beijing move toward a full-fledged partnership for the next decade.

On the global arena, both Russia and China have a similar approach, and Jinping's visit has been interpreted as a sign that the new Chinese administration is keen to re-inforce ties with Russia.

In the past, the two countries had a difficult and politically ambiguous relationship and were once Cold War rivals but their international interests are becoming more aligned.

The two countries have often jointly used their veto powers at the United Nationa Security Council, most recently with issues related to the Middle East, where they have blocked Western-backed measures regarding the Syrian conflict.

China and Russia also share a sizeable border and have tried to bolster their regional clout as a counterweight to a United States that is 'pivoting' towards Asia.

And as well as being permanent members of the Security Council, the two countries have worked shoulder-to-shoulder on the Shanghai Cooperation Organization and the so-called G20.

President Xi Jinping will also be talking trade on his visit in Moscow. The two countries have burgeoning business interests.

Bilateral trade has more than doubled in the last five years and reached $83bn in 2012 but the volume of trade is still low compared to their other trade partners. It is five times smaller than Russia's trade with the European Union, and also far smaller than China's trade with the United States; but the trade in energy is seen as a growth market for the two countries.

Russia is of course the world's largest energy producer and China the biggest consumer. The two countries are in discussion about a gas pipeline that could eventually deliver 38bn cubic metres of Russian gas a year to China

So, how significant is this visit? Will it shape a new relationship between Moscow and Beijing?

To discuss this Inside Story, with presenter Hazem Sika, is joined by guests: Victor Gao, the director of China National Association of International Studies, who was also a former China policy advisor; Dimitry Babich, a political analyst at Russia Profile magazine; and Roderic Wye, a China analyst at Chatham House and senior fellow with the China Policy Institute at Nottingham University.

"Obviously there is a lot of substance [in the meeting] about the energy relationship, there are big issues to talk about on the international stage - not least, North Korea and the problems there - but also it is an important symbol to show for both Russia and China that they have independent foreign policies ... and that they are not beholden to the United States in any particular way."

Source:Al Jazeera - Roderic Wye, China analyst at Chatham House

 Xi's foreign debut illuminates China's "world dream"
 
On Friday, Chinese President Xi Jinping embarked on his first overseas trip since taking office last week, and experts here believe the trip will clarify Xi's recent references to China's "world dream."

Shi Yinhong, a professor of international relations at Renmin University of China, said, "The trip will reveal some important features of Xi's concept of world order."

"From the destinations of Xi's first foreign trip, we can tell that China is committed to promoting democratization in international relations as well as a more just and reasonable international order and system," he said.

In a joint interview on Tuesday with reporters from BRICS countries (Brazil, Russia, India, China and South Africa), Xi said China hopes that countries and cultures around the world will carry out exchanges on equal footing, learn from each other and achieve common progress.

He also voiced his hope that all countries will make joint efforts to build a harmonious world featuring enduring peace and common prosperity.

"This is Xi's version of China's 'world dream,'" Shi said.

"It is in line with the common aspirations of people from different countries and closely related to the 'Chinese dream' put forward by Xi," he said.

Pursuing the "Chinese dream" of the great rejuvenation of the Chinese nation is conducive to realizing the "world dream," and if the "world dream" comes true, it could offer a sound external environment for the country to achieve the "Chinese dream," Shi said.

NEW TYPE OF INTER-POWER TIES

Based on Xi's first foreign trip and his interactions with other foreign leaders in the past week, analysts believe China is committed to developing a new type of "inter-power relations" in an all-around and open way, with hopes of breaking the zero-sum theory by promoting win-win cooperation.

Unlike past inter-power ties that have mainly targeted certain world powers, China now advocates a new type of cooperative relationship among all major powers, including leading powers among developing countries, said Ruan Zongze, deputy head of the China Institute of International Studies.

"We should adopt a new and open attitude toward all powers," he said, adding that the word "new" here means regarding the development and growth of other countries as an opportunity for one's own country.
"Only by doing this can state-to-state relations develop in a sound and sustainable way," he said.

In the joint interview Tuesday, Xi said his visit to Russia shows the "high level and special nature" of the comprehensive strategic cooperative partnership between the two countries.

Ruan said China's relations with Russia, the first leg of Xi's trip, have already reached a stage featuring a "high level of mutual trust," with both countries seeing each other's development as an opportunity.

"The zero-sum mentality, namely believing one party's success means the other's failure, has been one of the major factors hampering mutual trust and creating conflicts between major powers," he said.

Ruan pointed out that although Sino-Russian relations have seen marked progress in the past decade, this does not mean there are no problems in the bilateral relations.

"Both sides, however, agree not to let these differences restrain the development of bilateral relations," Ruan said.

MAIDEN TRIP NOT TARGETING A THIRD PARTY

Analysts here also point out that Xi's maiden overseas voyage as China's head of state is not of an exclusive nature and does not target a third party.

Zhang Yuanyuan, former Chinese ambassador to Belgium, said China's foreign policy is inclusive.

During his nine-day tour, Xi is scheduled to pay state visits to Russia, Tanzania, South Africa and the Republic of Congo. He is also expected to attend the fifth leaders' summit of BRICS countries in Durban, South Africa.

Zhang said the visits involve multiple factors, including a world power and a neighboring country, developing countries and multilateral cooperation, all of which have been among China's foreign policy priorities.

During the week since Xi was elected president, other Chinese leaders have received important guests and maintained contact with leaders from other countries.

In a phone conversation on March 14, Xi and U.S. President Barack Obama both promised to make efforts to achieve the goal of building a new type of inter-power relationship.

While meeting with U.S. Treasury Secretary Jacob Lew here on March 19, Xi urged the two nations to objectively view each other's development stages, respect each other's interests for further development and regard the other party's opportunities and challenges as its own.

Zhang pointed out that building a new type of inter-power relationship and exploring ways for the two major powers to get along with each other could straighten out Sino-U.S. relations and break the historical curse in which "conflicts between major powers are inevitable."

Meanwhile, Ruan Zongze dismissed concerns about Xi's itinerary, saying such concerns are "totally unnecessary."

"The reason for China to pursue the building of a new type of inter-power relationship is that it will not embark on the path of alliance," he said.

"The age of old-school alliances or jointly targeting a third party has long passed," Ruan said.- Xinhua

Mandarin mania in America

With China’s fast expanding role as a global player, schools in the United States are initiating Chinese “immersion” programmes for its students.

Eager hands: Students raise their hands during a Chinese language lesson. — AFP

 

SHE arrived in California from Taiwan as a 16-year-old but wasn’t able to speak in English. Now, at 49, Susan Wang heads a school offering children in the United States a similar experience, plunging them into a “Chinese world”.

And her establishment is part of a rapid expansion of Chinese language “immersion” programmes in the United States, helped notably by Beijing, which is providing low-cost native-speaker teachers to cash-strapped US schools.

Pupils as young as five at her Broadway Elementary School in Venice, west of Los Angeles, take classes entirely in Chinese, in a project so successful that it will be moving into new premises soon.

“The single most exciting thing has to be watching the kids learn Mandarin, and how they learn, and how fast they pick up another language, it’s just amazing,” she said taking a break from her busy day at the local school.

“I didn’t speak English when I came to the US, so when it comes to dual language and language learning ... it’s something close to my heart,” she added.

Chinese immersion programmes are not new in American schools. But China’s rapidly expanding world role has fuelled growing demand for Mandarin language skills, mirroring Washington’s diplomatic pivot across the Pacific.

Mandarin teaching has expanded nationwide over the last decade, in contrast to other foreign languages which have steadily decreased, according to data compiled by the Centre for Applied Linguistics (CAL).
“Mandarin is really taking off ... Chinese is one of the few languages that is becoming increasingly popular, while most other language offerings have not “grown” as much including French, German, and Japanese,” said Nancy Rhodes of the Washington DC-based CAL.

Beijing’s Education Ministry is also helping by sending native speaker teachers effectively for free to work in US schools.

“Schools are of course experiencing huge budget cuts, so the offer of free or low-cost native-speaker teachers from China to teach language classes really looks good,” said Rhodes.

California has been in the forefront, both geographically and historically, ever since huge numbers of Chinese workers helped build the US railroad system. San Francisco and Los Angeles have the biggest Chinese communities after New York.

Traditionally, families with one or both parents from Chinese backgrounds have put children into Mandarin-language schools to bolster their cultural “heritage,” or ability to communicate with grandparents back home.

But increasingly, parents cite economic and career-prospect reasons for making sure that their offspring are able to speak in Chinese.

“I wanted them to have the opportunity to be able to leave the United States if they wished to go and seek employment somewhere else,” said Julie Wang, an Australian who came to the United States when she was 25.

“I did that myself ... I came out here. I think it’s a great opportunity for them to experience different cultures, different ways of life, not just the one that they grew up in,” she added.

In the classroom, the linguistic immersion is total. The walls are plastered with pictures and signs entirely in Chinese and so are the text books, and the teacher will not accept a word of English.

And while some children have a Chinese parent or grandparents, the eager faces around the room are from all backgrounds, from African American and white Caucasian to Latino youngsters.

Many don’t speak a word of Mandarin when they arrive. “At the beginning, it is difficult,” said kindergarten teacher Carol Chan, adding that at first, she had to use a lot of gestures, visual aids and games.

“I use a lot of pictures and ... a lot of music. It is difficult because they don’t understand a word I’m saying. But through physical language and gestures, they really catch on. And they’re having fun with me too!”

First-grader Grace Ehlers says it was tough at first, but now she is equally confident in both languages.

“It’s the same, or maybe a little bit easier in Chinese because my dad speaks many languages and sometimes he teaches me a little bit of it,” she said, when asked to compare classes in English and Mandarin.

The school’s principal says the availability of free Chinese teachers was crucial to Broadway Elementary’s decision to offer the Mandarin language immersion programme.

“I am Chinese, born and raised in Taiwan. But that has nothing to do with why I’m here doing this programme

“The Chinese volunteer teachers were what we were able to get. Had we been able to get free French teachers, or free Spanish teachers, we’d be teaching those,” she added.

According to the centre, there were 74 Mandarin language immersion programmes in the United States in 2008, the last time the data was updated. “I do know that there are more programmes not yet listed,” said Rhodes.

Overall, Spanish has the most immersion programmes, with 45% of the total, followed by French (22%), Mandarin (13%) and Hawaiian, Japanese and German.

“In the past, Chinese has traditionally been taught more on the West Coast and in major cities but we’re seeing more Chinese programmes cropping up all over the country now,” she said.

“Even smaller districts that we work with ... that are starting up elementary school language programmes are considering switching between Spanish and Chinese,” she said, adding that the expansion will likely continue.
“I don’t see the trend slowing anytime soon,” said Rhodes.

By MICHAEL THURSTON - AFP

Upgrade the standard of education to defrag high cost!

A LARGE section of teenagers will now decide what to do with their lives after receiving their SPM and STPM results.

Decision-time beckons for them as they will ponder whether to pursue a tertiary education, enrol in a skills programme or enter the workforce.

The higher number of those scoring straight As will please them and their parents to no end but the results also show that overall, students did perform poorer than last year.

It's interesting to note that nearly 20% of candidates who sat for the history paper failed and I wonder what will happen to the overall passing rate for SPM students once that subject becomes a compulsory paper for future students. They will need to pass the subject if they were to get their SPM certificate.

While receiving education through government schools is still the most popular route for students in Malaysia, there is a growing number of parents who have chosen that their children study in international schools.

Such schools teach and prepare their students based on the curriculum of other countries, namely the UK, America, Australia and even Singapore.

The rationale for sending their children to those schools would certainly be to enable their children to receive what they perceive is better education.

Sure. Children who make their journey through such schools will be exposed to a different learning system, a different curriculum and the broad-based approach to learning employed by those schools certainly will equip their students to think critically and maybe be more engaging during the learning process.

But the thing is that the allure of giving such an education certainly masks the cost of providing such learning to their children and many who enrolled their children in international or private schools will feel the pinch as they progress through the years.

One friend says that the school where he is sending his two kids to will raise its fees by 40% for the intake of students from September this year.

He is lucky because he doesn't have to feel the brunt of such a steep increase in fees but the annual cost of sending his kids to that school certainly keeps rising faster than the rate of inflation in Malaysia. Plus when they cross a certain year, there is a big bump in the fees he pays.

The thing is that when he first took the plunge to send his kids through the school, it was estimated it will cost him the price of a Mercedes E class. Today, he thinks it's close to RM1mil.

That's basically the cost of sending a student to study medicine overseas, and it's no secret that the cost of education from international schools is far more than what it will be to receive a university degree from a local institution of higher learning.

But that's a business and parents have to fork out huge sums of money if they want their children to go through such an education system. Some may feel it's worth it but parents should really examine what will be the hidden costs of sending their children to international schools.

The top international schools do have a long waiting list and with restrictions to open up such schools lifted, more of such schools will be built and hopefully competitive pressure will mean that fees will be a little more reasonable.

The one drawback of receiving an education from international schools, even though there is a growing number of Malaysians enrolled, is that pupils do not really receive the education that integrates them into the fabric of Malaysian culture.

There are no students from impoverished backgrounds and I don't think you will find them from the broad layers of society. One CEO I met refused to send his two children to a private school. It's not that he cannot afford the fees but it's because he didn't want them to miss out on society's education.

But the higher fees and the clamour for more middle and upper class Malaysians to choose international and private schools should translate to an urgency to raise the quality of education in government schools.

There is a national education blueprint and hopefully the final report on what needs to be done gets implemented fast. Otherwise, there will be a lot of middle class Malaysians who will feel the pinch as they choose to give what they think is a better education for their children.

MAKING A POINTBy JAGDEV SINGH SIDHU
jagdev@thestar.com.my

Acting business features editor Jagdev Singh Sidhu wishes the quality of education in government schools was better than what it was like when he was a student.

Measuring your Heart Rate for fitness

Why do you need to know your heart rate? What heart rate zone will give you the absolute BEST results for fat burning from your cardio?

I was recently inspired to write this article on heart rates in relation to fitness due to the numerous questions I have received lately about it, and the importance of knowing what it is, and why. Even though the heart rate is a huge element to achieving an optimal workout, and its been around forever, many individuals do not know what theirs is, or how to measure it, or even to care about it. So I am going to clarify this simple yet important component to fitness. 

Resting, Exercise and Maximum
Heart Rates  
There are three HR to consider when training to get fit, or as it relates to cardiovascular fitness, as well as your Target Zone. 

The first is the Resting HR. This is your HR when you are not engaging in any physical activity that elevates it, or when you are in a resting state such as sleep. As you become more fit, this number will decrease because your heart and lungs have become stronger. The heart is then able to pump more blood, which is called stroke volume, throughout the body with less effort. The lungs are able to pull in more oxygen, which is called maximum oxygen uptake, with less effort, which means more blood and oxygen to the working muscles makes up the endurance portion of being fit. Having enough oxygen going into the blood keeps the lactic acid out-thus you can sustain a prolonged aerobic workout. 

A normal Resting HR can vary as low as 40 BPM to as high as 100 BPM. 70 BPM is usually the average for a man, and 75 BPM is average for a woman. The Resting HR should be used as an index to improve your cardiovascular fitness level, with a focus on decreasing it. The best time to measure your Resting HR is when you first arise from sleep in the morning. The palpation (beats) of the Radial Pulse is accurately measured in your wrist in line with the base of your thumb. Place the tips of your index and middle fingers over the Radial Artery and apply a light pressure to it. DO NOT USE YOUR THUMB. It has a pulse of it's own. You may count the beats for one full minute to get the HR, or for 30 seconds and multiply by 2 for the number of BPM. 

The Second is the Exercise HR. This is the rate at which your body is in motion from a sustained exercise, and the rate increases. Of course you measure it during exercise. The goal here is to stay within your Target HR Range or Zone, which is normally between 75% to 85% of your Maximum HR which is the third. Maximum HR is the rate at which your heart beats at 100% Max. during a sustained aerobic activity. You never want to work at 100% of your Max. HR unless a professional has you on a specific program designed for that, and your fitness level can sustain it. 100% of Max. will cause you to cross over into an Anaerobic Threshold. These numbers can vary depending on your age and fitness level. 

The Exercise Pulse is most accurately palpated at the larger Carotid Artery on the side of the neck. It is usually located beside the larynx. Place your index and middle fingers alongside the base of your ear lobe and slide it down to the side of your throat and apply a light pressure. DO NOT apply a heavy pressure to the Carotid Artery when measuring your Exercise HR. These arteries contain Baroreceptors that sense increases in pressure and will respond by slowing down your HR. You will feel this pulse easily during a workout, so heavy pressure is not needed to locate it. The Exercise HR should be taken for 10 seconds, always counting the first beat as "0," then multiply by 6. This number is your Exercise HR. Which brings me to the point of all of this information. 



For Determining Your Max Heart Rate 

To determine your Maximum HR, use the calculators below. The simple formula: Take 220 and minus your age which is accurate to approximately +15 BPM. You then take that number and multiply it by .75 - .85, which will give you your percentages of 75% -- 85% of your Max. HR. This is the Target Range or Zone that you want to stay in when doing any type of cardiovascular (aerobic) activity. When in this range your body is getting an optimum workout with maximum benefit, and it stays in a Fat Burning mode. 

There are two different ways to calculate your maximum heart rate and your target heart rates. The method I just explained is the simple method. 

Simple Target Heart Rate Calculator
Using the 220 - Age formula.

HEART RATE CALCULATOR

Enter Your Age Results Max Heart Rate 75-85% Max Heart Rate THR 15 sec count

 

The Karvonnen formula is more advanced since it also takes into account your resting heart rate. This is your heart rate at complete rest. To determine this, take your pulse for 60 seconds just before you get out of bed... or take it for 30 seconds and multiply by 2. 

Advanced Target Heart Rate Calculator
Using the Karvonen Formula.

• For your age, use a whole year. (Between 0 and 100)
• Put your Resting Heart Rate in the next box. (Between 30 and 100)
• In the % box, use a number between 50 and 85. Do not include the %.
• Click on the Calculate button, and it will calculate your target heart rate or that percentage.

Your Age in Years	Resting Heart Rate	% of Maximum Effort	Your Target Heart Rate
		%

When you start to work over these percentages, not unless you are in great shape and can push yourself into a higher range, then you have gone into an Anaerobic Threshold. Which means that you are pushing yourself way too hard, and no healthy benefits are being obtained. You are defeating your purpose. If you push yourself into an Anaerobic Threshold your body can no longer meet its demand for oxygen. You will start to feel exhausted, your HR increases above the Max. (which is 100%), you will stop the fat burning process, and you will start to hyperventilate due to the excessive amounts of lactic acid in your body. In other words, you are not pulling in enough clean oxygen through the lungs to clean it out of the blood. Your heart can no longer pump enough blood to your working muscles to sustain your activity, and you are overloading yourself. You prevent this from happening by staying in your Target HR Range. As you become more fit, you can push yourself into a higher range without going over into the Anaerobic Threshold. The purpose of this article is to give you insight to perceive that, and always know where you are in your range or zone when working out.

AN FYI 

Remember that Aerobic means "with oxygen," and Anaerobic means "without oxygen." Aerobic exercise is training at a certain level of intensity for a sustained period of time, usually 20 minutes to 1 hour as on a stair-climber, treadmill, or in an aerobics class. You need oxygen rich blood to maintain this. 

Anaerobic exercise is training at a level of intensity that does not require a sustained period of time, usually 30 seconds to 1 minute. Such as weight training, strength circuit, circuit and interval training sessions when sets/reps are involved. Because the time period is shorter and faster in cases of intervals and circuits, you use all of the oxygen rich blood more quickly to complete your sets/reps before lactic acid causes you to stop the exercise. That's what "The Burn" means. Then you take a break so the blood can be cleaned of lactic acid and you catch your breath before your next set. 

One more element to consider is the Rating of Perceived Exertion Scale. This scale provides a standard means for evaluating your perception of your exercise intensity. You can use this scale on a 1 - 10 basis with 1 being "very very easy," and 10 being "very very hard." If you're like me, I don't like to stop during my aerobic exercise sessions to measure my HR, so I use this scale to measure where I am in my Target Range. I know how I feel at 75% -- 95% of my Maximum HR, so I can either increase or decrease my intensity before I cross over into an Anaerobic Threshold, and maintain my work out and Fat Burning process. If you are going to use this scale, make sure that you too know how you feel at 75% -- 85% of your Max. HR so that your perception is accurate on this scale.

Working out in the Target Zone helps me get lean!
(Editor's Note: This pic gets MY heart going.)

Knowing this simple information will help you greatly in evaluating your progress when training to get fit, or when training to compete. You can develop your training sessions and know what you need to change or add in your program by being in tune to your Heart Rate. Always be aware that you are in THE ZONE!

Train for Success!!!

Source:

Related post:

Rightways for Heart Health

Rightways for Heart Health

Work to stretch and strengthen your body for 30 minutes, and you will pump up your heart

Run For Heart Health!

Unless you live on another planet or under a rock, you probably know by now how important exercise is to overall fitness and heart health.

It is a message that is hard to escape these days. There is plenty of research to suggest that exercise can reduce the risk of heart disease, stroke and some cancers.

It can also help lower high blood pressure and lift your mood. And it has been shown to improve self-esteem and help with weight loss.

Yet despite the many studies backing the role exercise plays in heart health, a lot of adults aren't listening. Two-thirds of them are considered overweight and one-third fall into the obese category with a body mass index over 30.

For many, getting fit and healthy might seem like an unachievable goal, but experts say you don't have to spend hours in the gym to see the benefits of exercise.

A minimum of 30 minutes of cardio exercise can do the trick.

"It doesn't matter what type, as long as you do it," said Dr. Daniel Clearfield, Cowtown Medical director and a sports medicine and primary-care physician.

 "Ideally, you should do it five days a week but even two is beneficial."

Casual exercising is not going to do the trick, said Dr. Benjamin Levine, director of the Institute of Exercise and Environmental Medicine at UT Southwestern Medical Center and Texas Health Resources.

It has to be something that you are committed to doing on a regular basis.

"Exercise should be part of hygiene, just like brushing your teeth," said Levine, who is also a professor of medicine and cardiology at UT Southwestern Medical Center.

Running and swimming are excellent. But cycling, walking on a treadmill or working out on an elliptical can also be beneficial.

Even yoga or tai chi can make a difference if the workout is strenuous enough to elevate your heart rate.

Any combination of endurance exercises that get the large muscle groups moving is going to get results.

Whatever exercise you chose, you should be moving enough to produce a sweat. Runners should be moving at a clip that is fast enough to make talking possible but not easy. A Zumba class can get you the same results, if you are moving fast enough.

"Anything that gets your heart rate up, makes you sweat a little and makes you short of breath," Levine said.

To improve your overall health and keep your ticker pumping effectively, add strength and stretching exercises to a cardio routine one or two days a week. Yoga is great for stretching, and you can build strength with or without the use of weights.

Commit to exercising regularly and your body will respond.

The heart is a muscle, so you want to strengthen it, but you also want to tone the arteries around the heart, just like you would tone your arms, Clearfield said.

"When you work your biceps, you'll find it easier to lift things," he said. "It's the same thing with your heart."
With regular exercise, the heart starts pumping more efficiently and your stamina improves. That can pay off in big ways.

If someone is sedentary and one day has to run hard to catch a bus, he may end up having a heart attack, Levine says, as an example. "But for someone who is fit, that's barely a blip," he said.

Although the younger you start exercising, the better, you are never too old to get into shape. Someone who is really committed to fitness when they are young could have a heart that is as youthful as a 30-year-old later in life.

If you start at 70, you won't be able to protect against arteriosclerosis but you can protect your heart against sudden death and see the health benefits of regular exercise, such as lower blood pressure, Levine said.

It takes about six weeks to start seeing an improvement in physical fitness, but the payoff continues over a lifetime, Clearfield said.

"Exercise is great at combating obesity and keeping the heart healthy," he said. "In the long run that can mean more years of life."

Expert tips on starting a healthy, heart-wise excercise rountine


We asked three fitness pros from the Amon G. Carter Downtown YMCA to demonstrate three ways to kick off a healthy routine that includes cardio, strength and stretching.

Stretching

Yoga is one of the best ways to stretch the body, but a lot of people steer clear of this type of exercise because they are afraid it is just too hard to get into those pretzellike poses.

But you don't have to be limber like a rubber band to benefit from yoga. Poses can be modified, and most teachers are more than willing to do what it takes to make yoga accessible.

Yoga is all about focusing on your mat and not worrying about how flexible your neighbor is. The best way to enjoy the many heart-healthy benefits of yoga, including stress reduction and lower blood pressure, is to just do it.

"Yoga is how you get flexible," said Lisa Rodriguez, a trainer and instructor at the Downtown YMCA. "You don't have to start off flexible to do it."

Two to try at least twice a week:

1. Downward-facing dog - (Watch your dog stretch for hints on how to do this)

What it does: Strengthens shoulders and back. Stretches hamstrings and calves.

What to remember: Breathe through your nose. Keep your core muscles tight, your spine long and your shoulders down.

Kneel on all fours with your hands providing support and your fingers spread like starfish. Lift your hips so your tailbone is pointed toward the ceiling. Your body should be in an upside-down V shape. Shoulders should be down. Your hands and feet should be your foundation. If your hamstrings are less flexible, you can bend your knees to lift your hips up and back. Listen to your body and only stretch as far as you are comfortable.

2. Side gate

What it does: Increases strength, balance and flexibility. Opens hips.

What to remember: Maintain your alignment so you don't injure your rotator cuff.

From all fours, turn toward one side, bend one leg and use it for support. Raise the other leg, pushing the heel forward and keeping it flexed. Raise your arm to the ceiling, keeping your hand and shoulder aligned, fingers spread. Hold the position for a few seconds.

Strength

3. Lunge

What it does: Strengthens glutes, thighs and calves

What to remember: Keep your knee behind your toes when bending.

Standing tall, step forward with one leg, bending at the knee. Drop the other leg toward the floor, then slowly return to starting position. Repeat on the other side, working up to 12 reps. If this too easy, try holding light weights in each hand.

4. Pushup

What it does: Strengthens chest, triceps and shoulders.

What to remember: Keep core muscles tight

Start on all fours with your spine in a neutral position and hands spread wide apart. Drop toward the floor, keeping your spine straight. Repeat.

Cardio

5. Running

What it does: Improves endurance, stamina and heart health

What to remember: Start off slowly and gradually build up. You need to walk fast or run about 30 minutes five times a week for heart health.

For fitness, you need to move fast enough to sweat for 30 minutes.

For interval training, alternate between 1 to 2 minutes of running at 85 percent of your maximum heart rate and 2 to 3 minutes at 65 percent of your maximum heart rate. Repeat for up to 30 minutes.

By Jan Jarvis jjarvis@star-telegram.com

Related post:
Exercise for the brain