Weight-Lifting, Good Idea?

Posted on February 29, 2008 by Gerald Pugliese
Gina Kolata of The New York Times asks the question, “Does Weight Lifting Make a Better Athlete?” Good question, let’s find out. Here’s some of the report:
Researchers who study weight lifting, or resistance training as it often is called, are adamant. It definitely helps, they say. But other experts in the field are not so sure.


Gary R. Hunter, a professor of exercise physiology at the University of Alabama at Birmingham, is a believer. He cites, for example, a recent study involving middle-distance runners. Three months of resistance training, he said, improved their leg strength and running efficiency, a measure of how much effort it took to run.

And, he said, it is not just runners who become more efficient.

“There is no doubt that an appropriate weight-training program would improve efficiency in pretty much any athlete,” Dr. Hunter said.

William J. Kraemer, a kinesiology professor at the University of Connecticut in Storrs, said lifting weights also can increase endurance and reduce the risk of injury, especially to connective tissue…

…But other researchers, like Patrick O’Connor, an exercise scientist at the University of Georgia, are not convinced.

Dr. O’Connor points out that the weight-lifting studies, as is typical in exercise science, are small. And each seems to examine a different regimen, to measure outcome differently and to study different subjects — trained athletes, sedentary people, recreational athletes. It becomes almost impossible to draw conclusions, he said.

That may be one reason why different athletes end up doing different weight-lifting exercises. Chris Martin, a 31-year-old chemical engineer who has an elite racing license from USA Triathlon, the governing body for the sport, works on his entire body. But for his legs, he does exercises like leg extensions using one leg at a time, to correct any muscle imbalances or weaknesses. Mr. Martin, who lives in Lawrenceville, N.J., said he got the idea from coaches and from his own reading.

“Cycling and running are one-leg-at-a-time activities,” he explained. And one-legged exercises “recruit more muscles that help the hips.”
Actually, my Yoga teacher tells the class not to lift weights and that weight-lifting strains the body and is not harmonious—I’m warming to this opinion—but I haven’t stopped lifting yet.
Tags: ,

Health Points: Wednesday

Posted on February 27, 2008 by Gerald Pugliese
On Monday, Pfizer took the doctor and inventor of the artificial heart off the mound as pitchman for the world's best- selling medication, after his credentials - in medicine and in his own exercise regimen - came under fire.

In the ads, which began their heavy rotation on TV and in print in 2006, Jarvik touts the benefits of Pfizer's cholesterol-lowering drug. As of Monday afternoon, Jarvik's photo still appeared on Pfizer's Web site advertising the drug.

But House Democrats said the ads could be misleading to consumers because Jarvik appeared to be giving medical advice, even though he is not licensed to practice medicine. While Jarvik holds a medical degree, he did not complete the certification requirements to practice medicine.
The study raises ethical questions about when it's acceptable to withhold perhaps futile treatment and let people die, and whether public health issues should ever be considered.


"Advanced dementia is a terminal illness," said study co-author Dr. Susan Mitchell, a senior scientist with the Harvard-affiliated Hebrew Senior Life Institute for Aging Research in Boston. "If we substituted 'end-stage cancer' for 'advanced dementia,' I don't think people would have any problem understanding this."

Many experts, including the Alzheimer's Association, consider Alzheimer's and other dementias to be fatal brain diseases. Patients die of infections such as pneumonia and other complications, but the underlying cause is damage to brain cells.
“Eating a big meal just before going to bed has been found in studies to elevate triglyceride levels in the blood for a period of time,” r. Louis J. Aronne, director of the comprehensive weight control program at NewYork-Presbyterian Hospital/Weill Cornell Medical Center, said. A higher triglyceride level “has been associated with metabolic syndrome and insulin resistance,” both related to weight gain, he said.


Dr. Aronne suggested a theoretical framework for why late meals may stay with you. “If you ate 500 calories during the day but walked around afterward, your muscles would be competing with your fat cells for the calories and could burn them up as energy for physical activity,” he said. “But if you consume it at bedtime, with no physical activity, the body has no choice but to store the calories away as fat.”
Heart disease in Europe claims over two million lives every year, and cost the European Union 192 million euros (285 million dollars) in 2006, a group of health organizations said Tuesday.


A statistical study by the European Society of Cardiology and the European Heart Network also shows huge differences across Europe in death rates due to coronary artery disease and strokes, the two main types of heart disease.

Several countries in eastern and northern Europe -- notably Romania, Bulgaria, Latvia and Estonia -- have mortality rates five to seven times higher than western European nations, especially France, Portugal and Switzerland, the study showed.
Another systematic review, by the Centers for Disease Control and Prevention, was published in the journal Medicine and Science in Sports and Exercise in 2004. It looked at multiple studies and found that stretching “was not significantly associated with a reduction in total injuries,” but also concluded that more research was needed.


For now, many experts say that what may work is a quick warm-up, like low-impact aerobics or walking. It also helps to ease into an activity by starting off slow and then increasing speed, intensity or weight (for lifting).

Research suggests that stretching does not affect soreness or risk of injury during exercise.
Scientists are investigating other causes for the deterioration of brain function, including the deposition of a protein called amyloid in brain tissue. This process is thought to be accelerated by inflammation in the body.


Research shows that the foods we eat probably play a role in decreasing inflammation in the body. Taking this into account, the brain-healthy diet includes:

* Five to 10 servings of fruits and vegetables daily. This includes apples and onions for their flavonoids, dark green leafy vegetables such as kale and spinach for their carotenes, cooked tomatoes for lycopene (another carotene) and blueberries for their antioxidants.
Between August and October 2007 Food Standards Agency (FSA) surveyed 2627 people about if they had five or more portions of fruit and vegetables the day before being questioned. There were 58% positive answers, which shows an increase compared to 2006's 55%. However, the increase is too low to indicate healthy diet improvement.


Besides, the survey shows disparities between different social classes: AB class reported 71% positive answers, DE class reported 45% positive answers. This means, that higher social grades are more successful in diet management that lower ones.

Disparities also occur between men and women: 63% of surveyed women were able to manage five or more portions of fruit and vegetables compared to 54% men.
Dr. Kenneth R. Wilund and colleagues found that the overall gallstone weight was 2.5-fold greater in sedentary mice compared with mice that exercised. The researchers suggest that exercise may provide similar benefit to humans.


"The basic physiology of gallstone formation is pretty similar in humans and mice," Wilund told Reuters Health. Many of the proteins involved in the liver's cholesterol and bile acid metabolism are very similar, he said.

"So it is reasonable to suggest that the changes we believe were responsible for the reduction in gallstone formation in the exercise-trained mice could also occur in response to exercise training in humans," commented Wilund, of the University of Illinois, Urbana.
Tags: , , , , ,

Exercise versus that Crick in Your Neck

Posted on February 22, 2008 by Gerald Pugliese
Sitting in front of a computer all day can be a real pain in the neck—literally. Good thing new research links exercise to relief from chronic neck and shoulder pain. Reuters reports:
The current study included 48 Danish women with chronic trapezius pain, most of whom spent much of their workday in front of a computer. Researchers randomly assigned the women to either perform supervised strengthening exercises or aerobic exercise, or to get general health counseling.


For 10 weeks, women in the strength-training group worked out their neck and shoulder muscles using hand weights, three times per week for 20 minutes. Women in the aerobic-exercise groups worked out on a stationary bike.

After 10 weeks, women who strength-trained showed a 70 percent to 80 percent decrease in their pain ratings from the beginning of the study. In contrast, those who got aerobic exercise often felt better in the couple hours afterward, but there was no long-term pain improvement.
Exercise—the cure for what ails you!
Tags: ,

Wii Fit

Posted on February 21, 2008 by Gerald Pugliese
I’m 26 and I grew up and grew out of video games. As a kid I was all about Super Mario, Megaman, and Street Fighter II—I never thought I’d see the day when video games become associated with fitness. Introducing, Wii Fit. Reuters reports:
The Wii Fit, which will debut on May 19, will come with a weight-and-motion sensing device called the Wii Balance Board, the company said in a statement.


Nintendo is also planning to launch a new online service in the U.S. in May called WiiWare that will allow game publishers to distribute new titles over the Internet directly to users, instead of on discs.

Early WiiWare games will come from developers such as Square Enix, famous for the role-playing game franchise "Final Fantasy."
I have to admit, all this talk about the Wii and exercise has perked up my ears. I might have to dust off my subscription to Nintendo Power. I mean, just check out how cool the Wii Fit commercial is. Take a look:


How sweet is that? You can do Yoga on your Wii—awesome!
Tags:

The Genetics of the Gym

Posted on February 18, 2008 by Gerald Pugliese
Researchers explain why regular exercise can lengthen your life and—oddly enough—it has a lot to do with length, the length of your chromosomes that is. More from Jack Kelly, of The Pittsburgh Post-Gazette:
The British researchers studied 2,400 twins. Their research focused on telomeres, the caps at the end of chromosomes, the structures that carry genes.


When we're young, our telomeres are long. But every time a cell divides, telomeres get shorter. When telomeres get too short, the cell can no longer divide. Cells die. Muscles weaken, skin wrinkles, eyesight and hearing fade.

Prof. Tim Spector and Dr. Lynn Cherkas of Kings College, and Prof. Abraham Aviv of the New Jersey Medical School found the telomeres in those who exercised vigorously were significantly longer than those in their twins who didn't. The difference was still significant even if the twin who exercised smoked or was overweight.

"These data suggest that the act of exercising may actually protect the body against the aging process," said Mr. Spector, who is a professor of genetic epidemiology. The study was published last month in the Archives of Internal Medicine.
Telomeres, interesting—let’s find out more about them. I ran telomeres through Wikipedia. Here’s some of what came up. Take a look:
During cell division, the enzymes that duplicate the chromosome and its DNA can't continue their duplication all the way to the end of the chromosome. If cells divided without telomeres, they would lose the end of their chromosomes, and the necessary information it contains. (In 1972, James Watson named this phenomenon the "end replication problem.") The telomere is a disposable buffer, which is consumed during cell division and is replenished by an enzyme…


…If telomeres become too short, they will potentially unfold from their presumed closed structure. It is thought that the cell detects this uncapping as DNA damage and will enter cellular senescence, growth arrest or apoptosis depending on the cell's genetic background (p53 status). Uncapped telomeres also result in chromosomal fusions. Since this damage cannot be repaired in normal somatic cells, the cell may even go into apoptosis. Many aging-related diseases are linked to shortened telomeres. Organs deteriorate as more and more of their cells die off or enter cellular senescence.
Riveting, so, how long are your telomeres? I figure with the amount I exercise, I should have telomeres from here to Staten Island!

Tags:

Health Points: Friday

Posted on February 15, 2008 by Gerald Pugliese
A recent review of scientific research suggests cranberries may offer a natural defense against the development of this dangerous disease. Researchers feel that many of these results are due to the fact that cranberries contain a greater concentration of antioxidants than other commonly consumed fruit and that these nutrients may be working together to offer even greater benefits.

The report conducted at Tufts University, and published in Nutrition Reviews, found that cranberries offered a range of different benefits that work to promote cardiovascular health. These benefits include effects on cholesterol as well as on blood pressure and the development of blood clots, all established risk factors for heart disease.
One in five of all male deaths and one in 20 of all female deaths between the ages of 30 and 69 will be caused by smoking, said the study, conducted by a team of doctors and scientists from India, Canada and Britain and published in the New England Journal of Medicine.


"The results we found surprised us, because smokers in India start later in life and smoke fewer cigarettes or 'bidis' than those in Europe or America, but the risks are as extreme as in the West," said Prabhat Jha of the Center for Global Health Research at the University of Toronto, the lead author of the study.
On average, the students gained 14 pounds, added 2.6 inches to their waistline, and padded their body fat percentage by 3.7% during the study.


Blood samples provided by the students throughout the study show a spike in levels of the liver enzyme alanine aminotransferase (ALT). ALT levels rose quickly -- typically within a week -- after the students started the fast-food diet.
Tuna is one of those annoying pregnancy foods that might be really, really good or really, really bad for the baby.


Instead of driving yourself crazy (like I did!) trying to guess the proper amount to ingest without putting increasing your mercury level to the point of now return, you can use the handy dandy Tuna Calculator that will give you a suggested weekly serving based on your weight.
PCC Natural Markets is prohibiting suppliers from using cloned animal products in their food. It also wants them to disclose where ingredients are from and what they mean by terms such as "natural flavors."


These moves come months after the Seattle chain eliminated high-fructose corn syrup from its eight stores and began identifying the countries of origin for its meat, seafood, peanuts and fresh and frozen produce.
According to the research, red wine and alcohol consumption were found to have virtually identical impact on health, with one drink of either substance helping to reduce the work rate of the heart.


The findings, which are published in the February edition of the American Journal of Physiology, Heart and Circulatory Physiology, could challenge the perception that polyphenol content of red wine is responsible for cardiovascular benefits.

Red wine has been linked to extended survival rates of mice and prevented the negative effects of high-calorie diets, in other testing, due to the presence of the polyphenol, resveratrol.
"You're in a dark, gloomy place," said Bruce Hollis, a leading vitamin D researcher at the Medical University of South Carolina. "In the winter, you could stand outside naked for five hours and nothing is going to happen."


Increased use of sunscreen has turned a seasonal shortfall into a year-round condition for many people. A recent survey in Britain found 87 percent of adults tested during winter, and more than 60 percent in summer, had subpar vitamin D levels. Doctors in many parts of the world — including California — report a resurgence of childhood rickets, soft bones caused by lack of vitamin D.
Tobacco giants Philip Morris, British American Tobacco and Japan Tobacco actively collude with cigarette smugglers to gain a foothold in lucrative developing markets, campaigners alleged on Wednesday.


"Transnationals benefit in a number of ways from the illicit trade in tobacco," said Kathyrn Mulvey, director of international policy with the lobby group Corporate Accountability International (CAI).
Tags: , , , , , , , , ,

A Forrest of Core Fitness

Posted on February 14, 2008 by Gerald Pugliese
Julie’s Health Club shares the secrets of Forrest Yoga for core fitness. Check it out:

The following move—elbow to knee—is a foundation of the practice:
  1. Lie on your back and clasp your hands behind your head. Bend your legs, lift your feet and position your knees over your hips. Your feet should be off the floor and slightly lower then the knees.
  2. Inhale as you lift your shoulder blades off the floor.
  3. Holding your breath, press your low/mid back into the floor and lift your tailbone.
  4. Exhaling, reach both elbows toward your left thigh and straighten the right leg. (Both shoulder blades and the low back stay off the floor. The tailbone stays up.) Pull your belly in at the end of the exhale.
  5. Inhaling, move the torso back to center and the knees back together. Your head and shoulder blades stay up. Hold your breath.
  6. Repeat the movement on the other side, making sure your low/mid back is still pressed into the floor and your tailbone is still up. Do between five and eight repetitions, emphasizing good form.
Tags:

Plane Exercisers...

Posted on February 13, 2008 by Gerald Pugliese
I hate to fly! The only exercise I get on a plane is an exercise in panic and fear, but not this guy. Dr. Charles van der Horst turns a plane into his own personal gym. The New York Times tells his story:
To this day, every place I go I find the time to exercise. It’s a wonderful way to see the country and to get that endorphin rush that makes a bad day a little more tolerable. For me, running through dusty fields of Malawi and hearing the Islamic call to prayer is mesmerizing. And I can’t help but smile, when I’m running through a village and these gorgeous little African children start running with me yelling, “azungu,” which can mean stranger, foreigner or white guy — all of which are true.


My colleagues and friends still have a tough time believing I spend a short layover in London doing laps in a pool. Or that I walk through German customs wearing my ratty running shorts. My daughters tell me I should get rid of them. Despite their embarrassment, I won’t. The shorts are too comfortable.

The ultimate eyebrow raiser is on the South African Airways flight back from Johannesburg to the United States. This endless trip is enough to drive anyone crazy. My solution is to go into the restroom halfway through the flight and change into workout clothes. I then do a full hour of calisthenics, crunches, push-ups and lunges in the aisle of the plane. I’ll ask the stewards for a lot of those steamy washcloths, and then retreat to the restroom for a sponge bath. I’ll sleep like a baby for the rest of the flight.
Okay, I’m an exercise nut—yoga, running, weights—but like I said, on a plane, I’m like a cat in water—EEK! Now, get this. Dr. Fuhrman is also a plane exerciser. Get a load of this:
Hey, I do stuff like that too on the planes. Stretching, lunges, one-legged knee bends, toe raises. Except I don’t sponge bath after. It often is a surprise that I am the only one exercising in the back of the plane. I usually get to know the stewardesses in the back galley, while I am exercising and stretching and wind up talking to them about their diets and sometimes I’ll meet someone who will pull out their bag of veggies and fruits to show me they do not eat the junk plane food.
I’d call him crazy, but I’d be risking my job—oh, wait. Oops!
Tags:

"Pump You Up" Weight-Loss

Posted on February 12, 2008 by Gerald Pugliese
As someone who lifts weights and runs, I found this very interesting. Apparently new research has determined that strength training is just as good as endurance training at burning off fat. The NewScientist reports:
Running and other endurance activities build up what's known as "slow" or type I muscle. It is rich in mitochondria, the energy powerhouses of cells, and research has shown that this type of muscle combats weight gain and reduces the incidence of metabolic problems. "Fast" or type II muscle - the kind you build when pumping iron - is mitochondria-poor and was thought to be less effective in reversing weight gain.


Kenneth Walsh at Boston University School of Medicine and his colleagues were curious to know how weight training affects metabolism.
In the spirit of pumping up, check out these posts for some unique exercises:
Tags: ,

Yoga Tsunami

Posted on February 8, 2008 by Gerald Pugliese
Yippee! Yoga news. New research has determined that Yoga can help survivors of natural disasters. C. Vidyashankar, MD of Reuters reports:
A 1-week yoga program reduced stress and anxiety among survivors of the tsunami that hit the Indian Ocean islands of Andaman and Nicobar in December 2004, researchers from India report.


Dr. Shirley Telles and her team from the Swami Vivekananda Yoga Research Foundation in Bangalore conducted a stress management program for the survivors a month after the tsunami occurred. Forty-seven adults, of different cultural backgrounds, were enrolled in an 8-day intensive "Vivekananda yoga" program consisting of loosening exercises, physical postures, regulated breathing and guided relaxation for 1 hour every day.

Self assessment of symptoms and measurements of heart rate and respiratory rate were carried out before and after the program.
Cool! Hey, if you find news about your favorite exercise, write about it, email me, and I just might make you a guest blogger!
Tags: ,

Which Muscle is...Your WEAKEST LINK!

Posted on February 6, 2008 by Gerald Pugliese
Here’s neat post from Diet Blog. Sure, we train our arms, abs, legs, and chest—that’s the obvious stuff—but what about the not-so-obvious? Like your serratus anterior. Mike Howard offers some seldom seem exercise tips. Check it out:

Serratus Anterior
A couple of inches below our armpits lay a bumpy or “serrated” muscle that helps keep the shoulder blades (scapulae) stable and flush against the ribs where it’s supposed to be. A possible sign of a weak serratus anterior is a “winged” shoulder blade (a poking out).


Exercise: Scapular Push-up
Find an elevated surface such as a bench or a chair. Place hands slightly more than shoulder width apart.

Keeping body in line (relatively straight from back of the head to the heels) let your shoulder blades collapse inward and than push them out – WITHOUT moving your elbows.

Repeat 12-20 times.
I’ve got to give these a try. This article reminds me of yesterday’s post: Dudes, Get a Rockin' Butt!
Tags:

Dudes, Get a Rockin' Butt!

Posted on February 5, 2008 by Gerald Pugliese
Wow, I feel uncomfortable with that title—moving on. “The average guy tends to train what he sees—which explains why so many workouts are chest-heavy and arm-emphasizing,” explains Martica Heaner, MA, MEd, on MSN Health & Fitness. Here’s more:
Many men are happy to pummel their biceps into oblivion with an exhausting regimen of an endless variety of curls. The butt? Not so much.


Glutes are not just for looking great in your blue jeans, they are key muscles that affect the stability and strength of your spine and knees. So to perform well in any sport that involves powerful sprints and jumps, and to ensure optimum body alignment during many upper and lower body exercises, well-trained glutes are a must…

…HOW TO DO IT: Choose a weight that is heavy enough to challenge your target muscles, but not so heavy that your joints feel strained. Start with dumbbells that are at least five to 15 pounds and gradually work up to heavier weights, depending on the exercise.
Yeah, you do see a lot of dudes bench-pressing and doing curls, but, you hardly ever see some guy toning his core, legs, or in this case, butt. As for me, I work my whole body and maybe that’s why I do yoga, to obtain the elusive “yoga butt.” From Urban Dictionary:
The ultimate external sign of a strong and powerful body. Only after years of practice can a man or woman achieve a yoga butt. It is perfectly proportioned, very tight, high, and sculpted. A yoga butt means you also have yoga arms, yoga abs, yoga legs, etc. It is very sexy and it immediately turns eyes and makes people jealous or inspired.
Hey, fellas, this might be a good goal to work towards. Consider this, one of my best friends is a girl—a hot chick by the way—and here’s what she had to say about a guy having a nice butts. Take a note:
I think all women can appreciate a finely curved, well muscled posterior on a man. Sure, big biceps make us swoon, and who doesn't love some six pack abs? But, there is just something extra sexy about a man who looks as good going as he did coming!
Trust me, you’ll find yourself in front of a mirror today, trying to flatter your own gluteus maximus.
Tags:

Feline Fitness

Posted on February 4, 2008 by Gerald Pugliese
I love cats—actually, I love all animals, but especially cats—in fact, I adopted a cheetah. Yes, a cheetah! His name is Echo and he lives at the Australia Zoo. Look how handsome:


Now, we’ve all heard that pets can make us feel better, but can a cat be a personal trainer? Well, Libby Sentz’s cat has certainly got her moving. Poked & Prodded has more:
I know that people and their pets are supposed to end up looking alike, but limping alike? I found out last week that she shares my diagnosis—severe osteoarthritis of the hips.


Mine is so bad that I’ll need a hip replacement eventually. But somehow she’s been doing a much better job than I am with managing her symptoms…

…My feline friend is setting such a good example that I’ve been motivated to develop my own take-care-of-myself routine. I’ll call it the Wonder-Kitty Plan.
  1. After hitting snooze in the mornings, I will put my heating pad on my hip. (My cat sleeps there, so this will help her too.)
  2. I will begin my stretches in bed, just like she does.
  3. When she starts hopping around and climbing bookshelves, I will roll right into the tedious strengthening exercises that physical therapists of surgeries past have urged me to stick with.
  4. I will take my supplements with breakfast when she takes hers.
  5. And once a week I will shell out for some form of manual therapy. Or maybe I can bribe my husband to massage the kitty and me together.
Makes sense to me, I used to spend plenty of time exercising with my cat—chasing her butt around the house!
Tags: ,

Weight-Loss Good, Seriously

Posted on February 1, 2008 by Gerald Pugliese
Well, not exactly earth-shattering news, but new research claims losing weight by either diet or exercise is good for the heart. Reuters is on it:
Researchers found that among 25 healthy but overweight middle-aged adults, moderate weight loss appeared to restore some the heart's youthful elasticity -- making it easier for the heart to relax between contractions and refill with blood.


It did not appear to matter whether the weight loss was achieved through diet changes or exercise, the researchers report in the American Journal of Physiology.

"If individuals want to do something that's good for their heart, then my message to them is lose weight by the method they find most tolerable," Dr. Sandor J. Kovacs, the senior researcher on the study, said in a statement.

"They're virtually guaranteed that it will have a salutary effect on their cardiovascular system," said Kovacs, a professor of medicine at Washington University School of Medicine in St. Louis, Missouri.
This reminds me of a report that came out this fall. It’s about how exercise can help prevent heart failure. Here’s a refresher from Amanda Gardner of HealthDay News:
According to two studies that were to be presented Wednesday at the American Heart Association annual meeting in Orlando, Fla., that response can dramatically enhance patients' ability to move and work out.


"Both studies point to the beneficial effect of exercise on patients with heart failure," said Dr. Sidney Smith, past president of the American Heart Association and director of the Center for Cardiovascular Science and Medicine at the University of North Carolina School of Medicine.

"These observations provide some understanding into the mechanisms which [make exercise helpful]," Smith said.

More than 5 million people in the United States have heart failure, a condition that affects the heart's ability to pump blood throughout the body.
And listen, we all know that adhering to a healthful diet is extremely heart-healthy. Take avoiding saturated fat for example. Dr. Fuhrman explains:
Saturated fat is the element of the modern diet that shows the most powerful association in these medical research studies with high cholesterol and premature death from heart attacks.1
In light of all this, I figured now is a great time to interject this quote from, my hero, Howard Stern. He dropped this on Wednesday’s show. Take a look:
I believe diet is the key for getting rid of a lot of illness.
Short, sweet, and to the point. Thanks Howard!
Continue Reading...
Tags: , , ,