Low-intensity vs high-intensity training

Written on 25 April 2016, 08:33am

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Low intensity (aerobic)

– low intensity means that you can still talk while doing it
oxygen: enough. Your muscles have enough oxygen to produce all the energy they need to perform.
in: more fats, less carbs
out: CO2, water – These byproducts are easily expelled through the simple act of breathing.

High intensity (anaerobic)

– high intensity means that you cannot talk while exercising
– more explosive movements that require immediate energy reserves
oxygen: not enough, so sugar (glycogen) is needed. When no more glycogen available, you hit the wall.
in: more carbs, less fat
out: CO2, water and lactate – which cannot be rapidly eliminated so stored in muscles. This is what causes that burning feeling in your muscles.



– Both aerobic and anaerobic exercises burn fat, but they burn it at different rates
– The faster you run, the more energy you burn (like a car on a highway)
– Anaerobic workouts tend to burn more calories from carbohydrates relative to fat
– Aerobic workouts tend to burn more calories from fat relative to carbohydrates.
– Although it is true that aerobic exercises burn more fat relative to carbs, high-intensity anaerobic exercises burn more total calories from both sources.
– Additionally, anaerobic workouts put your body into a period of post-exercise oxygen consumption, where you continue to burn calories at an accelerated rate for hours after you get home from the gym.
– Ideally, you should strike a balance between aerobic and anaerobic to develop a rounded workout routine.


Service oriented

Written on 8 April 2016, 05:19pm

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Web Service: exposing functionality/information from one system to another system. “A web service differs from a web site in that a web service provides information consumable by software rather than humans.

WSDL (Web Services Description Language) is an XML document describing a web service.

SOAP (Simple Object Access Protocol) is an XML-based protocol that allows the exchange of information between applications over another protocol (HTTP).

API (Application Programming Interface) represents set of rules, a contract between 2 software programs.

REST (Representational State Transfer) is a set of design principles for network communication. Constraints for the network:
– client-server
– stateless
– unique representation of resources (URI)
– manipulation of resources through representations (not by commands, for instance)


Something is rotten in the state of Belgium

Written on 1 April 2016, 03:17pm

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A post full of links and frustrations, following the recent attacks in Brussels.

A very good summary of the Belgium’s worst terror misses, mistakes and misunderstandings is in this post: http://www.politico.eu/article/the-dirty-dozen-12-mistakes-that-condemned-brussels-to-terror-attacks-isil/. Then there is the famous rant in the wake of the Paris attacks about how Belgium is a failed state: http://www.politico.eu/article/belgium-failed-state-security-services-molenbeek-terrorism/. They paint a very accurate picture of the Belgian state, but they are coming from the same source, so below there are more links with factual data coming from other sources.

Belgian Authorities Overwhelmed By Terror Investigations: http://www.buzzfeed.com/mitchprothero/belgian-authorities-overwhelmed-by-terror-investigations

Belgium feared tragedy was coming but couldn’t stop it (Kristof Clerix): http://www.theguardian.com/commentisfree/2016/mar/22/belgium-feared-brussels-attacks-tragedy-but-could-not-stop-it
From the same author, a post written post-Paris attacks: Why are terrorists drawn to Belgium? http://www.theguardian.com/commentisfree/2015/nov/17/terrorists-belgium-paris-attacks

Wrong man portrait broadcast: http://www.dhnet.be/medias/television/le-petit-journal-devoile-l-erreur-monumentale-du-ministere-de-l-interieur-dans-le-dossier-reda-kriket-56fe67a235708ea2d41cc459

How Fayçal Cheffou is free to go and a suspected terrorist http://www.politico.eu/article/brussels-terror-attacks-faycal-cheffou-both-free-to-go-and-a-suspected-terrorist/
Arrested and freed again because he got into a friend flat by the window: Fayçal Cheffou à nouveau arrêté http://www.dhnet.be/actu/belgique/faycal-cheffou-a-nouveau-arrete-56fc2c2d35708ea2d40fa73f

La sécurité de l’aéroport de Zaventem inquiète http://www.lesoir.be/1167056/article/actualite/belgique/2016-03-30/attentats-bruxelles-securite-l-aeroport-zaventem-inquiete
“Police working at Brussels Airport have published an open letter censuring the security system at Belgium’s national airport. They suggest the 22 March terrorist attack at Zaventem could have been avoided, and also demand more and better guarantees before accepting to restart working at Brussels Airport.” http://deredactie.be/cm/vrtnieuws.english/News/1.2616163

Le système de communication Astrid de la police a été saturé pendant les attentats. Selon un agent, les services ont dû communiquer via l’application Whatsapp, écrivent le Nieuwsblad et la Gazet van Antwerpen samedi. https://www.rtbf.be/info/dossier/explosions-a-brussels-airport/detail_la-police-a-ete-contrainte-de-communiquer-via-whatsapp-pendant-les-attentats?id=9252980

8 Belges sur 10 redoutent de nouvelles attaques et accusent l’Etat, selon un sondage http://www.rtbf.be/info/dossier/explosions-a-brussels-airport/detail_attentats-de-bruxelles-8-belges-sur-10-redoutent-de-nouvelles-attaques-et-accusent-l-etat-selon-un-sondage?id=9256818

March 2014: “Le Centre de Crise développe de nouveaux canaux pour alerter la population en cas de catastrophe. Toutefois, les citoyens ne seront pas automatiquement prévenus. L’inscription via le site web be-alert.be est impérative pour recevoir, le cas échéant, un SMS d’avertissement. Il est également possible d’opter pour l’e-mail, le message vocal sur un numéro fixe ou mobile et… le fax.” http://geeko.lesoir.be/2014/03/17/le-centre-de-crise-belge-debute-lenvoi-dalertes-par-sms/
March 2016: Phone networks down. People not receiving any alerts. “Pourquoi BE-Alert n’a-t-il pas fonctionné ? “J’avais fait inscrire toute ma famille, dont mes parents âgés et ma sœur qui souffre d’un handicap. Mardi dernier, jour des attentats à Bruxelles, personne n’a reçu d’alerte. Si, avant de prendre le métro, j’avais reçu un SMS me tenant au courant de la menace terroriste, jamais je n’aurais pris le risque d’entrer dans la station de Maelbeek. Je serais restée à l’abri et n’aurais pas dû compter sur le hasard pour pouvoir être en vie et témoigner”, s’indigne-t-elle.” http://www.dhnet.be/actu/belgique/pourquoi-be-alert-n-a-t-il-pas-fonctionne-56fdf70635708ea2d41a1e0d

Ok. Where do we go from here? 3 starting points in my opinion (one preventive, two reactive):
1. Strengthen the national security services

The ratio between security services and potential terrorists is therefore roughly of 1:1 — at best. Needless to say, there are not nearly enough people to properly monitor every dangerous individual. Authorities are forced to prioritize and make judgement calls. The likelihood of mistakes multiplies. […] The problem is widely acknowledged, but budgetary restrictions, which were in effect until 2015 due to difficult economic conditions, exacerbated the situation. In this context, and in order to anticipate future threats, the government urgently needs to strengthen its national security services. It’s not a magical solution, but it’s a first step — especially if followed by other measures across the entire counter-terrorism spectrum, notably in terms of prevention.

2. Introduce proper terrorist penalties: life sentence in isolation for terrorist activities, 24/24 monitor for flagged individuals, 24/24 search warrants for suspicion of terrorist activities, etc

3. Up to date CCTV system with high image quality in public places (not like the joke of image in the airport that seems to be taken with a potato)