This is a presentation created by Krav Maga India team to explain how Krav Maga system of Self Defence is effective tactics on giving you the best option from easy & fun learning to short and to the point effective tactics under stress of real life combat.

In honor of a recent list of cheesy 80s actioners, here is a list for us James Bond wannabes. This list looks at 10 of the special forces from around the world that have the honor of being the most elite and – consequently – badass. Feel free to mention your own favorites in the comments which will no doubt include a lot that are not listed here.

10. Spetsnaz

Whereas most of the training regimens of militaries around the world are designed to teach, Russia’s Special Purpose Regiments, equivalent to the U. S. Green Berets, endure punishment daily throughout their training. They may quit anytime they want. The Spetsnaz want only the best, pain-hardened, battle-loving killers.

They spar with the express goal of injuring each other, breaking ribs, fingers, vertebrae, healing only long enough to get back on their feet and complete the training. They are typically deployed for reconnaissance or house-to-house close quarters combat, but are also employed as extremely formidable bodyguards for high-ranking politicians.

They claim that they are not taught to ignore pain, since that is impossible. They are instead taught to enjoy it.

9. French Naval Commandos

They call themselves “berets verts,” or “green berets,” and consist of 6 units: Hubert, Trepel, de Montfort, de Penfentenyo, Jaubert, and Kieffer. Each unit is trained for special tasks, whether combat diving, close quarters sea combat, exfiltration, canine units, or long range fire support, including snipers and missile launchers. They were established much at the behest of Jacques-Yves Cousteau, who was a naval officer in WWII.

8. MARSOC

Currently, only men are allowed to try out for the U. S. Marine Corps Forces Special Operations Command. It’s primary missions are typically special reconnaissance, direct action, and internal defense within foreign nations.

Their training regimen is comprised of 4 phases, increasing in strenuousness. Phase 1 is SERE training, survival, evasion, resistance, escape. They are trained to make fire by friction, fire by mirrors, even fire by ice, depending on the location to which they are deployed. You mold the ice with the heat of your hands into the shape of a lens, which works just like a magnifying glass.

Of course, they take matches and Zippos with them. After this, they begin physical fitness training, and hand-to-hand combat, practicing a hybrid of the most functional martial arts: Jeet Kune Do, Wing Chun, Karate, Jiu-Jitsu, even Pankration. Then, Sayoc Kali, which is Filipino knife fighting.

This is just phase 1. Phase 2 is marksmanship, amphibious demolitions, reconnaissance. Phase 3 is a contrinuation of 2, but with the addition of field radioes and satellite data-uplink systems. Phase 4 is “irregular warfare” instruction, which is a euphemism for “anything goes.” This phase consists primarily of the Derna Bridge operation, which forces the recruits to use all skills acquired during the course.

7. MI-6

The closest thing to James Bond can be found in the personnel of the UK’s Secret Intelligence Service, or Security Service, section 6. It works in close partnership with section 5 (MI-5), the latter which is more of a pure spy agency, dedicated to counter-intelligence and counter-espionage.

MI-6, however, is the unit which deploys its agents all over the world to detect international intelligence threats and “neutralize” them before they become truly dangerous. Their headquarters is at Vauxhall Cross, London, and they will be quick to tell you there that there is no James Bond among them, and that their assignments and missions are quite boring.

They do, however, have an agent very similar to “Q,” who is in charge of all equipment and weaponry deployed for each operation. They also have indoor firing ranges, dojos, and a gym.

6. U. S. Army Rangers

After basic Army training, voluntary enlistment into the 75th Ranger Regiment will train the recruit for the HALO parachute jump, Hari ini i-dus.com bertemakan tentang” Update : 10 Pasukan Elite Terbaik Di Dunia SERE, languages, elite combatives expert, mountain warfare, combat diving, in addition to all the weapons qualification training.

After nine weeks of this, they enroll in Advanced Individual Training, to become masters of their chosen fields, then immediately enroll in the Army Airborne School, then in Ranger Indoctrination or Orientation Programs.

By the time they’ve graduated, they’re so well trained that members have reported waking up screaming from nightmares about Ranger school to be relieved that they are only in Vietnam.

But then, they lose a few points for an incident a Ranger told me about: he was the captain of a tank regiment on maneuvers in the Amazon jungle. Just an exercise, but because of the sweltering heat, they had to open their tank hatches. This captain, who shall remain nameless, heard a thump behind him, and turned to see a Goliath Bird-eating Spider crawling toward him, raising its front legs and hissing.

He admits to screaming like a girl, knifing the tarantula, jumping out of the tank and running off into the jungle for a mile and a half. His buddies still rib him about it.

5. U. S. Army Green Berets

That’s their nickname. Technically they are the U. S. Army Special Forces, as opposed to the special forces of other countries, many of which also wear green berets.

Typically, the Green Berets are trained to administer “unconventional warfare,” which entails infiltrating a hostile area in anticipation of a large-scale military engagement, and training the local resistance populations to fight back against the enemy. This was done in South Vietnam, Iraq and Afghanistan, among others.

In the event that there is no local resistance to the enemy, the Green Berets infiltrate and soften up the enemy by “neutralizing” as many of its officers as possible. This usually involved sniping and throat cutting.

Training is very extensive and begins with the Army’s assessment of the recruit’s possession of 12 attributes: intelligence, physical fitness, motivation, trustworthiness, accountability, maturity, stability, judgment, decisiveness, teamwork, influence, and communications. 40% of applicants satisfy the Army that they have these attributes.

Final training consists of various endurance courses, carrying heavy backpacks over 40 miles of rugged terrain, with nothing but a live chicken and a knife, day and night. If the recruit can make a fire, he can eat the chicken cooked. He is not given matches or a lighter. He is allowed only a compass and his own hand-drawn map, completed from earlier reconnaissance courses.

4. The Delta Force

The only official United States counter-terrorism unit, dedicated to hostage rescues, counter-insurgency, and general counter-terrorism. They’re full name is 1st Special Forces Operational Detachment-Delta, managed by the Army. Selection is done according to a physical fitness test: situps, pushups, followed by a 3-mile run, in an undisclosed time limit.

Then an all-night, 18-mile hike over mountainous terrain with a 35 lb backpack and a compass, no map. This finally culminated with a 40-mile hike with a 45 lb backpack, in a shorter time limit.

Then psychologists conduct a grueling battery of mental exams on the recruit to try to break him into confusion. If he passes this, he actually gets to begin Delta Force training, for 6 months. Firearms, heavy weaponry, elite hand-to-hand training.

3. Shayetet 13

The name means “Flotilla 13,” and their official motto is the same as the Israeli military: “Never Again,” in reference to the Holocaust. Their unofficial motto, as they like to joke, is “When the going gets tough, the Jews get pissed.”

They are 1 of the 3 most elite Israeli special forces units, but Shayetet 13 is the unit most similar to the Delta Force. They specialize in hostage rescue and counter-terrorism, and because they live so close to a host of nations that seem bent on eradicating them, they are at all times ready in an instant to travel abroad and kill. They are very secretive, but of their missions publicized, the most notable include Operation Spring of Youth, in which they hunted down members of Black September in Beirut Lebanon and killed them, in revenge for the 1972 Munich massacre.

Apart from their firearms and heavy weapons training, they train extensively in Krav Maga, the national martial art of Israel, to which they endearingly refer as “Jew-jitsu.” It’s philosophy is based on the principle that in a real street fight no quarter will be asked or given. Fight to kill. Groin strikes are quite prevalent.

2. Navy SEAL

You might think there are a lot of them, given the number of action movies dedicated to the plot device of an invincible warrior, but there are only about 2,000 of them. They are the Unites States’s most elite special warfare combatants. They are trained in all the fields in which the other U. S. special forces are trained, but to an even higher degree of competency.

SEAL training lasts over a year, and requires an age of between 17 and 28 years, male, incorrect vision no worse than 20/200 in either eye, and correctable to 20/20, and the physical screening test, which is beyond belief.

500 yd (460 m) swim using breast or combat sidestroke in under 12:30 with a competitive time of under 10:30.
At least 42 push-ups in 2 minutes with a competitive count of 79 or more.
At least 50 sit-ups in 2 minutes with a competitive count of 79 or more.
At least 6 pull-ups from a dead hang (no time limit) with a competitive count of 11 or more.
Run 1.5 mi (2.4 km) in boots and trousers in under 11:30 with a competitive time of 10:20 or less

Then training begins. Physical conditioning, diving, land warfare, for 24 weeks, then 26 more weeks of SEAL qualification training. Then specialization in whatever fields a SEAL team needs expertise in: anything from sniper to language specialist, rope climbing, diving, jumpmaster, surreptitious entry, dynamic entry (door breacher), etc.

1 . British SAS

The Special Air Service is trained to perform equally well in all the fields listed for the SEALs, but is also trained by MI-5 and MI-6 for in-depth counter-espionage, more so than the SEALs. Physical competency must be of equal stature to the SEALs, to the degree that both special forces work closely together when necessary (Iraq and Afghanistan) and have good camaraderie.

They wear a tan beret, just as the U. S. Army Rangers, and both the SAS and SEALs are trained in knife fighting by experts in Apache Indian knife techniques, as well as Sayoc Kali, Krav Maga, Jeet Kune Do, and for the last 3 years or so, the Keysi Fighting Method, made famous by the Chris Nolan “Batman” films.

They have the distinction of being the model on which almost all national commando units are based today, including every other entry on this list.

Source: http://www.chrocodile.co.cc

Hello to all dear readers,

We, Indian Revenue Service (IRS)  probationers are at NPA [National Police Academy], Hyderabad…NPA has beautiful campus with greenery all around… It has huge manpower and vehicles…We are residing at senior mess [here hostels are known as Mess] with air conditioned rooms… Every room has separate attendant who does all the needy thing and even carry our clothes to the field..Since we have hectic outdoor activity, We need to change the dresses according to the occasion several times a day…We are doing activities like Drill [parade], Firing, Aerobics, Krav-Maga [Israeli self defense technique], jogging, sports etc… We start our day with a whistle for fall in at 5:30 AM and ends at 6:20 PM.. Though the schedule is a bit hectic but we all are enjoying our stay at NPA… We are also meeting with our Indian Police Service (IPS) batch mates who are very cordial and cooperative.. We had a football match with them but unfortunately lost by 3-0.. But we fought bravely [IPS probationers were expecting 10-0 win]…. In nut shell We are enjoying each and every moment being spent in NPA… keep blogging…

Source: Neutral Views : IAS Training http://neutralviews.blogspot.com/

Practitioner Levels (1-5) ;

Graduate Levels (1-5) ;

Expert Levels (1-5) ;

and Master Levels (1-3).

There is not much correlation to Belt Levels, however, with regular training it takes around 2-3 years to get G1, 5-7 years to get Expert1.

Unit 1: General Information and Theory (Including: history, explanations on the way and systematical & logical thinking of the KM, as we teach it; Principles of action and motion behind the attack, defense and release techniques; The essence and nature of confrontation, avoidance, prevention and de-escalation.

Unit 2: Teaching Methodology (including the teaching science of KM as taught by the IKMF).

Unit 3: Preliminary Considerations (including Safety in training, warm-up & stretching).

Unit 4: How to Handle Falls to the Ground (or towards large objects).

Unit 5 – Attacking with the Hands.

Unit 6 – Attacking with the Legs.

Unit 7 – Defenses against Punches.

Unit 8 – Defenses against Kicks.

Unit 9 – Releases from Grabs, Chocks & Holds at high level

Unit 10 – Releases from Grabs & Holds at medium level.

Unit 11 – Releases with Throws (When being pushed towards the ground/wall).

Unit 12 – Release from Holds & Dangerous Grabs on the Floor.

Unit 13 – Leverages & Takedowns.

Unit 14 – Defense against Attacks With a Stick / Club.

Unit 15 – Defenses against Attacks With a Knife & other Edged Weapons.

Unit 16 – Defense against Threats With a Knife & other Edged Weapons.

Unit 17 – Defense against Threats With Handgun.

Unit 18 – Defense against Threats With Rifle or Submachine Gun.

Unit 19 – Using Common Objects as Weapons in Defensive Tactics.

Unit 20 – Self Defense against Multiple Opponents (armed or unarmed).

Unit 21-25 – Military Material & Units of Training.

Unit 26-30 – Law Enforcement Material & Units of Training.

Unit 31-34 – Security and VIP and 3rd Party Protection Material & Units of Training.

Unit 35 – Correlations Integration Between Self-Defense and Fighting Skills.

Units 36-38 – Fighting Tactics and Applications, Fighting Drills.

Unit 39 – Fighting from Different Positions & in Different Locations/Places.

Unit 40 – 41 – Ways and applications of Mental Training.

Unit 42 – 46 – Training Methods for the Above Units.

Unit 47 – 48 – Simulations and Scenario Based Training. Analyzing of Past Incidents.

Unit 49 – Self-defense for Children – Applications and transformations of the basic techniques and training methods for children and Teenagers.

Unit 50 – Self-defense for Women – Applications and transformations of the basic techniques and training methods for women.

What do women want? Yes, yes, I know the list, or at least the partial one: juggling work and home without guilt, a non-drunkard husband who provides, sleep, stilettos without pain, a ‘wife’, more hours in the day, light cotton saris that never crease, conversation after sex, and yes, a government that does its job. What if the last item on the list was possible?

I got an interesting response to a previous column titled “Women of India, unite—you’ve nothing to lose”. A Mr S.C. Aggarwal, founder, Poverty Trust, wrote, “‘Suppose all the women of India are united, win 60% Lok Sabha seats and you are chosen by all the members of Lok Sabha as prime minister of India, will you kindly indicate 20 steps you will take to cure the present economic ills of the country and also 20 programmes which you will launch for the welfare of urban? And 20 schemes for the welfare of village women? Kindly think it over, have discussion with Meera Sanyal, Mallika Sarabhai, Barkha Dutt etc and disclose as early as possible what are those schemes or programmes.’”

Carte blanche can be terrifying. Suppose you are prime minister? What would you do? Citizenship is easier. Vote, protest and demand. If possible, be specific: Don’t cut down trees in Lalbagh to build the Metro in Bangalore, stop moral policing, give us safe drinking water. Imagining yourself a leader with the power to make things happen is harder. To write a manifesto requires vision and imagination. I have read the Congress party’s brief and glossy version and the BJP’s list of things it will accomplish during office. Neither is inspiring. Both allow waffle room. Perhaps that is their purpose: to promise while allowing excuses for non-delivery. Now, thanks to Aggarwal, it is my turn.

Aggarwal, who holds a Guinness record for most number of letters to the editor, is also the author of a book titled War On Poverty—Role Of The Privileged People. I am not about to tell him how to eradicate poverty. Women’s empowerment, however, is a subject close to my heart. Hence my earlier question: What do women want? The answer, in my mind, is self-evident: safety, health, education and jobs, in that order. Interestingly, in an informal non-scientific poll I conducted recently, safety was last on the list. About four score and 10 women work in my apartment complex—as maids in the 64 flats, as housekeeping staff and in the garden. Most don’t speak English and haven’t studied past class VIII. When I accosted them and asked what they would like the government to do for them, they mentioned education and healthcare for their children and families.

What about jobs, I asked. To them, jobs were a given. They had to work and would do what it took to feed their family. Jobs were not something they depended on the government for. As for safety, it was up to each woman. Don’t stay out late, they said. Dress “decently” so as not to attract unwanted eyes. If you have an abusive husband, seek help from neighbours to calm him down. Hide the bottle, empty it out in front of his eyes and bear the beatings. When the situation becomes unbearable, pray to God, or decamp to your mother’s house. Safety, for these women, wasn’t a citizen’s right. It was a responsibility—their responsibility.

I realize that this is a small skewed sample. I know all the usual caveats about India: Generalizations are useless; contradictions coexist; blanket statements will be overturned in a matter of minutes. Having said that, let me proceed to do all of the above.

Are Indian women safe? On margin, no. Yes, it is possible for a woman in Mumbai to take a cab at midnight. But for most women, safety is a wild card, not a guarantee. What is worse, we women are our own worst enemies. When things go horribly awry, when a TV reporter gets murdered in Delhi, we make senseless comments about “adventurous” working women and the consequences they have to bear. How then to ensure the safety of our women?

• Make judo, karate and krav maga mandatory for schoolgirls.

• Give away pepper spray with ration cards.
• Get a female cop to come and talk to your women employees. They will tell you things that are counterintuitive. One cop said: “When a man pulls over, points a gun and asks you to get in, don’t. Most sexual offenders don’t want to shoot you. They want to take you to a private place and torture you.”
• Make organizations accountable for their women employees. A CEO I know, who works for a multinational bank, says that the one thing that keeps him awake at night is the zero-error law with respect to the safety of his women employees. “It is the last drop-off that I worry about,” he said. “You can hire a guard to protect the woman who is dropped last but what if he is in cahoots with the driver?”
• Start with the men. Organizations such as Men Against Violence Against Women (mavaindia.org) are doing terrific work by teaching young men how to adopt “positive models of masculinity” and helping them deal with anger. Perhaps every mother ought to send her son to a MAVA workshop. For the sake of her daughter.

After attempting a manifesto, Shoba Narayan has decided that it is easier to be citizen than leader. Write to her at thegoodlife@livemint.com

Ice, anyone? Ice isn’t just for cold drinks. In the past eight to 10 years, many studies have shown the benefits of ice as therapy. Here are the answers to some common ice-related questions.

What does ice do?

Ice is one of the simplest, safest, and most effective self care techniques for injury, pain, or discomfort in muscles and joints. Ice will decrease muscle spasms, pain, and inflammation to bone and soft tissue. You can use ice initially at the site of discomfort, pain, or injury. You can also apply ice in later stages for rehabilitation of injuries or chronic (long-term) problems.

During an initial injury, tissue damage can cause uncontrolled swelling. This swelling can increase the damage of the initial injury and delay the healing time. If you use ice immediately, you will reduce the amount of swelling. Ice decreases all of these: swelling, tissue damage, blood clot formation, inflammation, muscle spasms, and pain. At the same time, the ice enhances the flow of nutrients into the area, aids in the removal of metabolites (waste products), increases strength, and promotes healing. This “ice effect” is not related to age, sex, or circumference of the injured area.

Four stages in ice therapy

There are four official stages to ice. The first stage is cold, the second is burning/pricking, the third stage is aching, which can sometimes hurt worse than the pain. The fourth and most important stage is numbness. As soon as this stage is achieved, remove the ice. Time duration depends upon body weight. Twenty to thirty minutes should be the maximum time per area. If it is necessary to reapply ice, let the skin go to normal temperature or go back to the third stage of aching.

How does ice therapy work?

Ice initially constricts local blood vessels and decreases tissue temperature. This constriction decreases blood flow and cell metabolism, which can limit hemorrhage and cell death in an acute traumatic injury. After approximately 20 minutes of ice, blood vessels in the injured area then dilate (open) slowly, increasing the tissue temperature, an effect which is termed “reactive vasodilation.” A study reported in the Journal of Orthopedic Sports Physical Therapy, (Jul/Aug, 1994), found that, despite the reactive vasodilation, there was a significant sustained reduction in local blood volume after ice was applied.

What does this mean for me?

It can mean a lot, if you are injured or in discomfort! Ice therapy can help the area heal faster, and there will be a decrease in pain and swelling and an increase in lymphatic drainage.

Why ice after a workout?

In the past 28 years, there have been many studies of ice as a therapy tool for injuries. Many of these studies have had conflicting conclusions, but improvements in technology are giving researchers new data. There is no doubt in the minds of many researchers and doctors that ice is the most widely used and efficient form of cryotherapy in medicine today. A 1994 study sited in The American Journal of Sports Medicine (Jul/Aug) showed ice affects not only the arterial and soft tissue blood flow, but also the metabolism of the bone, in a positive way. This is significant in the healing process of an injury to a joint.

When should I use ice?

For the greatest benefits, use ice after exercise and not before. In the Journal of Sport Rehabilitation (Feb/1994), a study on the ankle was conducted to see if ice should be used on an injury before exercise. The finding showed decreased temperature reduces the joint mechanoreceptor sensitivity and thereby alters joint position sense, exposing the joint to possible injury. In conclusion, cooling a body part prior to athletic performance is contraindicated, which is academic-speak for “probably a bad idea.”

It was once believed the use of ice was only beneficial in the first 24 hours after an injury. Recent scientific studies have shown the benefits of ice over the long term. During the initial stage of an acute injury (within 24-48 hours), or during the chronic stage (after 48 hours) ice can be very beneficial in promoting wellness.

Can I ice as a precaution?

You can use ice immediately following any workout, discomfort, or injury. If the swelling or pain does not decrease within a reasonable time (24 to 48 hours), consult a physician.

Is ice safe?

Ice therapy is very safe when used within the treatment time recommended. Don’t use ice if you have the following conditions: rheumatoid arthritis, Raynaud’s Syndrome, cold allergic conditions, paralysis, or areas of impaired sensation. Do not use ice directly over superficial nerve areas. In a study printed in the Archives of Physical Medical Rehabilitation (Jan/1994), the use of ice was tested on spinal cord-injured and able-bodied men. The results were that ice and cooling down the body temperature may evoke a vascular response to cold stimulus that may be mediated in part by the spinal cord and by supra-spinal centers causing a change in blood pressure.

How should ice be used in conjunction with exercise?

Ice can be combined with movement. Once the fourth stage of icing has been achieved, numbness, gentle range of motion and isometric exercises can begin. These movements should be painless, stressing circular, spiral, and diagonal movements. Once the numbness has worn off, re-ice and exercise again. This can be done two or three times a day. Ice can cause changes in the collagen fibers of the muscle. Strenuous exercise is a bad idea during an ice treatment, as this can result in further damage to the injury.

How does Ice combine with other therapies?

In March of 1995, an interesting study was conducted on the use of ice and ultrasound. Ultrasound is an instrument used in assisting the healing process to damaged tissue. The study found if ultrasound was followed by a five-minute application of ice, the muscle significantly increased in size. When ice was applied first followed by ultrasound, there was little or no change in the muscle fibers. One of the important conclusions of this study is after exercising, take a shower first, before applying ice, to receive the maximum benefits.

What is R.I.C.E.?

When there is an injury or discomfort, a good rule to follow for first aid is the mnemonic RICE:

R – Rest the injury.
I – Ice the injury.
C – Compress the injury.
E – Elevate the injury above your heart.

Three Icing Techniques

Ice is the easiest tool to use in rehabilitation. It is inexpensive and very effective. The most widely used is the ice pack. To make an ice pack, put ice (crushed is great) in a plastic bag, push out all the air and fasten the bag.

If another bag is available, place the fastened one inside to help prevent leaking. Put a paper towel on the site of the injury or discomfort, and then place the ice pack over the paper towel. This will prevent freezer burn to the skin. If a regular towel is used, the ice pack will not get the skin cold enough to have the physiological effects occur. If the injury is in the neck, back, or shoulder, an ice pack can be put under a T-shirt or blouse. A person can then keep this on while working. Ice packs are also convenient when resting. Ice packs can be used on legs or arms. There are many types of ice packs on the market. If purchasing one, make sure it will get sufficiently cold to achieve the four stages of icing. The second most used method is ice massage or ice cups. Place water into a styrofoam/paper cup and freeze it. Place a towel under the area with discomfort or pain to catch drips. Holding onto the cup, tear the edge around the cup, exposing the ice. Use a gentle, continuous, circular motion and rub the ice directly over the skin at the site of injury or discomfort. This is good for areas on the extremities such as knees, legs, ankles, arms, wrists, hands, and so on. Ice cups penetrate deep into the muscle fibers. Because this is an active motion, it can sometimes be more effective than an ice pack. The desired effect is to go through the four stages of ice, as stated above, before moving to another area, approximately 5-10 minutes. There are some reusable plastic ice cups on the market, for the environmentally minded; however, paper or styrofoam cups work fine.

The third method is the ice bath. Find a bucket or container large enough to immerse the area in need. Place a towel under the bucket and add ice. Try to isolate the body part that needs to be iced. Immerse your foot for 5 to 10 minutes (20 minutes maximum). Do not immerse your whole body in ice – doing so can cause shock and/or possibly a heart attack.

Laurel J. Freeman, B.A., a nationally certified sports massage therapist in Florida, has worked on many world-class athletes and has given numerous lectures in health related field. She developed, teaches, and practices Reprogramming Neuromuscular Responses @ (RNR). Laurel is a member of the Florida Track Club.

Permission granted to redistribute, as long as you acknowledge the author, FootNotes and the Road Runners Club of America.

Eggs

How do you like them? It doesn’t really matter because any way you flip them, boil them, fry them, or scramble them, the truth is that they’re loaded with protein. However, try to spare yourself of the egg’s yolk, for it is packed with fat and cholesterol.

Chicken Breasts

Chicken, in all forms, is loaded with protein, approximately 35 grams for a 4-ounce breast, However, we obviously recommend them grilled or baked as opposed to the fried version. And remember to peel off that fattening skin.

Oatmeal

Pour it into a bowl. Add some hot water. What you have is one of the best sources for carbohydrates, a quick burst of energy that will propel you through your training session. Oatmeal is great with vitamin-rich blueberries and strawberries.

Protein Drinks

This is a no-brainer. The ideal protein drink, if you can blend it with a carbohydrate-rich powder, will consist of 25% protein and 60% carbs.

Water

Drink it by the gallon. Actually, about a gallon a day – or perhaps eight glasses – is ideal, since your body cannot function without it. However, too much water may be detrimental to your fitness quest for it could be flushing out minerals and vitamins that you need.

Peanuts

Anything associated with butter – as peanuts surely are – usually leads to one dreaded three-letter word: fat. Although peanuts are plenty fattening indeed, they’re also planters of a number of rich nutrients like potassium, zinc, and vitamin E.

Yogurt

It’s sweet. It’s smooth. It’s sensational. Yogurt is not only a soothing refreshment for fitness fanatics, it also blends a healthy balance of proteins and carbohydrates. Highly recommended is the low-fat version.

Potatoes

Potatoes are perhaps the best source of carbs you’ll find, packing some 30 grams inside of your average potato.

Source: http://www.bodybuildingforyou.com/health-nutrition/pre-workout-foods.htm

Post-Workout Workout Foods

Drink at least 2 litres of water post-workout.

1. Drinking water is extremely important after a workout. After a workout, 20 ounces of water per pound of body weight lost during an exercise routine should be consumed. The best way to gauge how much water is needed is by weighing before a workout and immediately after a workout to determine how many pounds have been lost during a workout.
2. Carbohydrate-laden foods such as whole grain breads, fruit, brown rice, potatoes, popcorn or pasta are important in replacing depleted glycogen stores after a workout. The American College of Sports Medicine recommends from 50 to 100 grams of carbohydrates be included in a post-workout meal.
3. Lean protein such as chicken breast, turkey breast or tuna helps the body rebuild muscle tissue that was broken down during a workout and also helps to improve muscle hydration.
4. Potassium-rich foods such as bananas, potatoes or raisins can help replace the potassium that is lost through sweating during a workout.
5. Fluids such 100% fruit juice, soup or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.

What is more horrendous is that 133 elderly women were sexually assaulted last year, according to the latest report prepared by the National Crime Records Bureau (NCRB).

A total of 20,737 cases of rape were reported last year registering a 7.2% increase over the previous year, with Madhya Pradesh becoming the “rape capital” of the country by topping the list of such incidents.

Going by the NCRB statistics, two women are raped in the country every hour.

Madhya Pradesh (3,010) accounted for 14.5 per cent of the total cases, with West Bengal following with 2,106 such incidents. Records of high incidence in other states are Uttar Pradesh (1,648), Bihar (1,555) and Rajasthan (1,238).

The national capital had 598 cases in which 602 women were sexually assaulted.

In its report ‘Crime in India – 2007′, the NCRB noted that offenders were known to the victims in as many as 19,188 cases (92.5 per cent) that included 6,902 incidents in which neighbours were involved.

Parents or close family members were involved in 405 cases while in 1,448 cases relatives were involved. “Everywhere in this country, over 90 per cent of the victims are raped by person known to them,” a senior police official said.

Women in the age-group of 18 to 30 years were the largest chunk among the victims (11,984) followed by 3,530 victims in the age-group of 30-50 years.

While 617 victims were below the age of 10 years, 4,507 were between 10 and 18 years, the report said.

A total of 1,85,312 incidents of crime against women were reported in the country as compared to 1,64,765 in 2006, recording an increase of 12.5 per cent.

Andhra Pradesh was at the top of the list of crime against women accounting for 13.3 per cent of such incidents recorded in the country followed by Uttar Pradesh with 11.3 per cent.

Molestation and sexual cases also increased by 5.8 and 9.9 per cent last year.

Madhya Pradesh, which had the highest number of rape cases, registered a record 6,772 incidents out of a total of 36,617 molestation cases followed by Andhra Pradesh (4406 cases).

Andhra Pradesh shared the dubious distinction of having the largest number of 3,316 sexual harassment cases followed by Uttar Pradesh which had 2,882 cases. Total number of such cases in the country was 10,950.

Respect for women seem to be the most worst in Andhra Pradesh which accounted for 83.5 per cent of cases under Indecent Representation of Women (Prohibition) Act of total cases across the country. Out of a total 1,200 such cases, Andhra had registered 1,005 incidents in this regard.

There was a 20.3 per cent increase in cases of torture by husband and relatives with Andhra Pradesh again leading the pack with 11,335 cases out of the 62,128 incidents. West Bengal and Rajasthan were not far behind in torturing women registering 9,900 and 8,170 cases respectively.

According to the report, one-fourth of the dowry death cases were reported from Uttar Pradesh (2,076 cases). Bihar came second in this list with 1,172 cases while the national capital has 138 dowry deaths last year.

Source: The Times of India

“Vicky Kapoor: With airlines fighting over cost, regular flight delays, narrow escape from accidents & every-corner air-hostess training academies, maybe its time to re-think on one simple factor.

Up so high who will stand against any problem or threat? Are our flight crew really train to protect us also?

Air-marshals might be used in major flights but in low-cost flights, airlines crew members are our only last line of defense. And a look at the training manual, we seldom find a good protection self defense course for these crew members. I have collected some articles and video from the net so that it will help us think about these flight crew members who are often caught up helpless whenever a threat arises. Plus maybe it will motivate airlines academies or airline crew members themselves to take up a good self defense system that is battle-tested, effective & customized for their line of work.”

• [cref article-airlines-security-who-will-protect-our-air-hostess-crew-members Youtube Video of Air Stewards & Pilots undergoing Self Defense Training - Fox News]
• [cref article-airlines-security-who-will-protect-our-air-hostess-crew-members Choosing an Aircrew Self-Defense Training Program]
• [cref article-airlines-security-who-will-protect-our-air-hostess-crew-members Airline Security; Stewardesses Our Last Line Of Defense!]

Choosing an Aircrew Self-Defense Training Program

Original article written by First Officer Henry Williamson

Well before September 11, 2001 pilots and flight attendants have needed tools to address violence in flight. An enraged, intoxicated or mentally unstable passenger can be just as dangerous to the individual crew member as a terrorist bent on mass destruction if not dealt with correctly. Only after the events of 9/11 did the industry, unions and government begin to seriously address the need for self-defense training for aircrew.

In addition to establishing the Federal Flight Deck Officer program, the “Arming Pilots Against Terrorism Act” mandates self-defense training for all crew members & flight attendants. ALPA and other union and industry stakeholders are working with the Transportation Security Administration in developing this program. The Act specifies that training must include classroom instruction on threat recognition, crisis communications and the psychology of terror along with effective hands-on training. The final product will be a necessary compromise between quality training, time to train, and cost.

Whether enough time is allotted to make the hands-on skills truly effective remains to be seen. Recurrent training is specified by the Act, but what form it will take is not yet known. Pilots and flight attendants may not want to wait for this training to begin learning how to defend themselves. Others may be motivated by the mandated training to seek out more advanced training.

In this article I discuss what crew members should look for in a self-defense training program. I acknowledge in advance that this article reflects my own perspective, and is subject to debate. My conclusions come from my training in various martial arts, law enforcement and aviation security experience, and discussions and workshops with some of the foremost self-defense trainers in private industry and the government.

Several assumptions must be made at the outset. First, the crew member, air hostess / airline stewards has limited time available to train and must use that time to learn cabin/flight deck self-defense as efficiently as possibly. Time spent practicing esoteric routines, exotic weapons or flashy techniques should be used to learn truly effective self defense instead. Second, possible benefits such as increased self-confidence, discipline, spiritual well-being or even physical fitness are not the goal here—learning to fight is. Many people have realized great personal improvement from the study of martial arts but do not have the skills or mindset to defend themselves in a truly violent confrontation. Conversely, with the right attitude and a good instructor, a student can take valuable skills away from any style or program.

Components and considerations

Environment

Flight decks and cabins are very confined spaces, with numerous obstacles that impede free movement of both potential attackers and defenders. For this reason, high kicks (anything above the level of the abdomen) and acrobatics (jumping, spinning techniques) do not belong in a crewmember’s in-flight arsenal. Galleys, lavatories and flight decks are in effect blind spots, which reduce a crewmember’s reaction time to a threat. Because attacks may come with little or no warning, close-range (less than two feet between opponents) techniques should be emphasized over long-range techniques.

Striking and Grappling

An effective self-defense program must address both striking and grappling. The most obvious form of striking is punching, but training should include elbow and knee strikes, open hand techniques and low kicks. Grappling can be defined as any situation where one or both opponents grab onto the other. This usually happens because one opponent is trying to control the other, execute a takedown, or simply avoid the other’s strikes.

Forget about the movies and think about any fight that you have ever been in or witnessed. Most fights end in a matter of seconds due to disengagement by one or both fighters (most people really don’t want to fight) or outside intervention. There is the rare quick knockout, but the majority of serious fights quickly become grappling encounters.

Whether by a fighter’s design or due to a simple loss of balance, grappling encounters frequently end up with one or both opponents on the ground. Basic ground fighting skills, both offensive and defensive, must be developed by crew member, air hostess / stewards that are serious about self-defense. Ground fighting skills are easily adapted to fighting from the seated position, where crew members might find themselves at the beginning of an attack.

Realism

It is critical that self-defense training resemble as closely as possible the real life attacks that a crew member will most likely encounter. To use a military adage, “train the way you fight”.

Training should include drills in which students apply as much contact, power and resistance against each other as they can without undue risk of injury. Take downs, joint locks, chokes and other grappling techniques can only be validated when the student’s sparring partner is determined to defend against those techniques, just as an actual adversary would be. A padded mat area and clear rules of engagement are necessary for effective grappling training. Heavy bags, pads and protective gear allow students to safely practice full power strikes.

Programs utilizing highly protective suits such as Redman, FIST, and HighGear are able to add a high degree of realism to their training. An instructor wearing one of these suits can safely absorb the full impact of a student’s strikes. This allows for realistic role-playing and scenario based exercises.

Many traditional Asian martial arts devote time to the study of forms or “kata”. These are choreographed, dance-like routines that often incorporate stylized strikes or techniques. Many martial artists find the study of forms or kata rewarding. Crew member, air hostess / stewards , however, should use their limited time learning realistic techniques instead.

Weapons

With the exception of Federal Flight Deck Officers, crew member, air hostess / stewards, flight attendants do not have access to conventional deadly weapons. Improvised weapons such as crash axes, fire extinguishers, and wine bottles can be very effective, but crewmembers should not count on those items being available in a time of crisis.

Some traditional martial arts focus significant time on exotic weapons training. These weapons range from broadswords to ancient Asian farm implements. It is a safe bet that none of these will be available to a crewmember in flight. Similarly, a hijacker’s weapon of choice would probably not be a six-foot staff or a Samurai sword.

Concealable edged weapons and handguns are the most likely armed threat to a crew member, air hostess / stewards, flight attendants. Weapons training should be limited to defenses against opponents wielding those weapons.

Physical Limitations

In an ideal world, crew member, air hostess / stewards would all be in top physical condition so as to better perform in crisis situations. We all know that the reality is quite different. While we are concerned here about self-defense, physical fitness is a critical component in any survival situation.

Try to choose a program that will challenge you physically. To paraphrase another military adage, “the more you sweat in training, the less you bleed in combat”. Having said that, some crew member, air hostess / stewards, flight attendants may have physical conditions that may prevent them from safely participating in some of the more demanding programs.

Instructional Quality and Style

For long-term training, the individual crew member, air hostess / stewards, flight attendants will have to find a school or instructor with a personality that he or she is comfortable with. When shopping for a school or program, be alert for several “red flags” which may indicate sub-par training.

Classes should be adults only. Realistic self-defense training is not a family activity. The presence of children slows the pace and reduces the intensity of training.

Avoid programs that focus excessively on achieving rank or competing in tournaments. Belts and trophies are not a good indication of an individual’s true fighting abilities. Martial arts school owners can be very aggressive salesmen. Be sure you are satisfied with the program before you sign a long-term contract.

If an instructor talks up his extensive hand-to-hand combat experience, walk away. Most Americans are able to make it to their middle ages with only a few minor scuffles, if any fights at all. If this instructor is not lying, he might have questionable judgment or self-control. Either way, he may not be the best choice. Instructors with law enforcement and, to a lesser extent, military special operations backgrounds may have considerable real-life experience in unarmed self-defense. You should expect these instructors to be quiet professionals who hold self-aggrandizing words and actions in disdain.

Any claims of “secret”, “deadly” or “lethal” arts or techniques should be met with great skepticism. With one’s bare hands, a person can only cause another’s death through asphyxiation, strangulation or direct trauma to the brain or upper spinal cord. It is best to base your self-defense training on science, not on ancient Asian mysticism.

Conclusion:

If you have the time and money, a tailored aircrew self-defense course is a very valuable investment in your personal security.

Source : http://www.defendu.com/aircrewprogram.htm

Airline Security; Stewardesses Our Last Line Of Defense!

By Dan Sommer Published: 3/22/2005

It might come as a chock to many people, including the Stewardesses, but the fact remains that in today’s Airline Industry, the Stewardess is the last line of defense!

In the 11th of September terrorist attacks, on the WTC and Pentagon, the first victims were the Stewardesses. Savagely attacked by the terrorist on their way to the cockpit’s and tortured to pressure pilots, to comply with the terrorists demands.

More mundane, but daily occurrences in the International Airline Industry, is unruly passengers. Who endangers the safety of co-passengers and the aircraft due to mental disturbances, alcohol consumption, stress or disregard for airline regulations, such as remaining seated during takeoff and landing etc. or smoking in prohibited areas on smokeless flights. Stewardesses are expected to deal with these travails, as first responders and can if necessary call on the Pilots for help, if the situation is beyond their control. However, first the Stewardesses have to intervene and are often the victim, of verbal and physical abuse from the unruly passengers.

After the 9-11 attacks pilots; should show precaution before leaving the cockpit, to assist in calming or restraining unruly passengers. The incident could well be a diversion to get the pilots to open, the now locked cockpits, whereupon conspirators of the unruly passenger/s will attack to get access to the cockpit.

Onboard Security:

On the majority of flights, there are no Air Marshals, so problems have to be faced by the Stewardesses. Who either have deal with the matter on their own, or wait for the pilot or co-pilot to assist, or occasionally call upon the assistance from other passengers. As these problems, have been around for decades and will be in the future, it is simply necessary for the Stewardesses to receive training in Self-Defense and Arrest techniques. These skills should simply be part of the standard Stewardess training program, with regular retraining.

Stewardesses have not always just been service minded, multi language, pretty women; when the Icelandic Airline was originally established, all Stewardesses where former Nurses, as that was thought to be necessary, in order to deal with any medical emergencies. My opinion is that today, a similar concern is valid and that is that the Stewardesses, should be able to deal with current security threats as well. It would also be wise, to continue the current trend of adding more Stewards to the crews and preferable to the level of half of the crew.

To give the Stewardesses an extra advantage, a non-lethal weapon such as a mini stun-gun or expandable baton, could be issued and used together with handcuffs etc. CCTV should be installed, with cameras placed in strategic positions, could be supplemented with RF frequency pen-type cameras carried on the Stewardesses uniforms. Monitors should be place in all crew areas; this would give added security, not only to the Stewardesses but also to the pilots, who would be able to respond earlier, to a potential security threat from unruly passengers or terrorists.

Now, some will argue that training Stewardesses, to deal with terrorist incidents are wrong and the focus should be on passenger and baggage security screening. To those I will say yes, I fully agree, to the necessity of pre-screening of passengers and baggage and an increase in Airport security procedures is necessary. However, the current efforts are focused primarily, on simply throwing in more security personnel and making them federal employees, which in reality has done little to actually increase security. This is a fact that is evident by the many cases of persons carrying weapons on-board air-crafts anyway.

This fact has repeatedly been proven by security inspections, where security agents, have boarded aircrafts with weapons and explosives etc. There is also the fact, that the Airlines often have little control over the actual Airport security and close to no-control at foreign Airports. In many foreign airports the airlines simply have to rely on the local security and the occasional inspections, by official institutions such as the FAA etc.

There is also the real threat, of terrorist co-operators working within the Airline service industry, which has access to the Aircrafts and could place weapons or bombs on-board the Aircraft, to be used by the terrorists. And finally, the violent unruly passenger, will always be part of the environment the Stewardesses faces. Perhaps these incidents can be reduced, by enforcing higher penalties and prison terms on those who violate Airline regulations in any manner. But these procedures are going to take time and meanwhile the problem remains, in the hands of the Stewardesses; Our last line of defense!

Source: http://www.buzzle.com/editorials/3-21-2005-67393.asp