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8/6/2019 Yoga Clothing Newsletter
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8/6/2019 Yoga Clothing Newsletter
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Each issue of Biiot will take a look at the latest appli-
ance of science to health and tness. This issue, we are
winging our way off to the land of the Rising Sun, where
Sumo wrestlers and Ninja warriors rub shoulders, and
our modern day Samurai Fitness hero is Professor Izumi
Tabata, of the National Institute of Sports Fitness in
Tokyo, Japan.
Professor Tabata made the amazing discovery that you
can make huge gains in tness and lose large amounts of
body fat by exercising only 4 minutes a day! Sounds too
good to be true? Well its actually scientically tested and
the results are proven and thousands of athletes are adopt-
ing his training method around the world, so you may ask
what the catch is? How do I get started? What do I need
to do? If it works so well, why isnt Professor Tabata
ripped like Brad Pitt in fght club?
Whats the catch?
Well it is actually very difcult, it will probably feel like
the longest four minutes of your life!
How do I get started?
If you are going to try it, we would recommend going
without weights or going light with the weights until you
nd your range, theres an overwhelming probability you
will severely underestimate this workout and be begging
people around you to help you off the oor.
Tabata intervals follow this structure:
Work hard for 20 seconds
Rest for 10 seconds.
Repeat this eight times.
You can use this structure with almost any exercise.
The secret to making this effective is in your rst 20 sec-
ond interval. You have to go all out, so do as many reps
as you can in the 20 seconds, put the weight down for 10,
then pick it up again and go hell for leather for another 20
seconds.
I would suggest getting some sort of tabata timer like a
sports watch with a repeating alarm, where you can see
exactly at what point you are at in the workout, you dont
want to have to think too much, all of your concentration
will be on the exercise.
What do I need to do?
Some example tabata intervals are:-
Skipping Rope
Pushups
Squats
Medicine ball slams
Where applicable, try without weights rst of all, and
then gradually add weights or a weighted vest if you need
more intensity.
If it works so well, why isnt Professor Tabata ripped like
Brad Pitt in Fight club?
Dont be so judgemental, he might be hiding his Bruce
Lee physique underneath that grey suit, his academic
colleagues might not respect him, if he exes his pecs all
the time!
Tabata Interval training Study
Tabata performed a detailed study, comparing the effects of moderate intensity endurance (aerobics) and high endurance intermittent
training (tabata training intervals) on VO2 max (see below) and anaerobic capacity.
To cut to the results of the study: the moderate intensity group training program produced a signicant increase in VO2 max of about10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capac-
ity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week
VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are t
have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show
that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and
VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefec-ture, Japan. anaerobic apacity and VO2max.
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Mad Professor
Issue 1 Summer 2011 BIIOFIT 1
8/6/2019 Yoga Clothing Newsletter
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Stand upright and with your feet separated a bit wider than shoulder width. Exhale, bend forward, and then
press your hands to the oor outside your feet. Then with your knees slightly bent, slip your right arm to the
inside and then behind your right leg, and nally press the hand on the oor just outside your right foot. Gently
move your right arm across the back of the right knee, until the knee is hitched high up on the back of your right shoul-
der.
Brace your shoulder against the knee and now gradually slip your left foot to the right, try not to use jerky
movements. Now comes the tricky part.try to cross your left ankle in front of the right and hook round the
ankles. Experiment with leaning slightly to your left, this takes some of the weight off your left arm, then begin
to lift raise your feet a few inches off the oor.
With the right leg supported on the shoulder, exhale and bend your elbows. Lean your torso forward and lower
it toward parallel to the oor; at the same time, straighten your knees and extend your legs out to the right,
parallel to the oor (and at ninety degrees to your torso). Now position your upper right arm by squeezing it
between your thighs. Use the squeezing pressure to help twist your torso to the left, this may take a couple
of tries. Keep your elbows in close to the torso. Focus your gaze with open eyes on the oor in front of you, about the
distance of your eye to navel in front of you is the right position to focus your gaze, dont look straight forward as you
may hurt your neck.
Now try to hold for 30-60 seconds, work up gradually to where you can hold without straining to 60 seconds.
Then straighten your arms slowly, lift your torso back to upright, bend your knees, unhook your ankles, and
return your feet to the oor. Stand back and rest for a few breaths. Now repeat the pose for the same length of
time to the left side (as in the photo).
1
2
3
4
Yoga ABCEvery issue we will be working our way through the yoga Alphabet, with a variety of Yoga principles and poses, this
issue we start with the letter A.
BIIOFIT READER COMPETITION
We are offering TWO free BIIOFIT organic ENDURA shirts worth 50 to the best readers photo for this Yoga pose,
please send your photos by email to [email protected], image sizes must be less than 2MB, the winner will be an-
nounced on the 30th September 2011 (subject to a minimum of 50 entries).
Issue 1 Summer 2011 BIIOFIT 22
A is for Astavakrasana
(ahsh-tah-vah-krahs-anna), commonly called the eight angle curve pose.
asta = eight
vakra = bent, curved
Step By Step
8/6/2019 Yoga Clothing Newsletter
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Hi Im Lee Carnaby, co-founder of Biiot organic activewear, each issue in
this Trekker Book column Ill be sharing some of my personal experi-
ences on health and tness or life in general , focussing on some of the
places Ive been. Last year I spent an inspiring week raising money for the
Starlight Childrens Foundation charity by climbing Africas highest, and
the worlds highest free standing mountain - Kilimanjaro.
The slopes of Kilimanjaro had been beckoning me for six months, from
February to July Id talked about nothing else, wed been preparing,
training, purchasing equipment, asking what if questions and consid-
ering every eventuality. Before we left we were ready. We were t and
had all possibilities covered. I was with fteen friends and we had all
trained together to conquer this challenge.
Then came the day and we left with excitement in our hearts and just a
little trepidation in our minds. What would we nd when we get there?
Well it was nothing like our expectations. We had enjoyed the train-
ing but the hike was nothing short of stunning. We started in thick
tropical rainforest, and over the following 4 days wound our way
through fern forests, stark rocky valleys and nally frozen desolate
glaciers. Each day we pushed ourselves harder than we ever thought
possible, reaching and surpassing personal boundaries. We experi-
enced wild extremes of weather conditions from hot sun through
rain, biting cold, sleet and at the summit, deep snow.
I was lucky not to get altitude sickness, and the inability to get
enough oxygen into my lungs was quite disabling. But, after 13 hours
of gruelling hiking we all managed to summit at Uhuru Peak (a fan-
tastic achievement at 5896m). I wore my reliable Biiot Endura shirts
through the rainforest and then as a base layer under my thermal
and windproof outer wear as we hit the glaciers near the top, and it
worked perfectly.
Climbing Kilimanjaro wasnt the hardest thing Ive ever done in my
life but it was one of the most rewarding. People told me that it would
change my life and theyve been proved right. All I want to do now
is have adventures, climb mountains and make new friends. Ill miss
the sense of adventure, the breath-taking natural scenery, Ill miss
the inspiring comradeship. I dont want Kilimanjaro to be a once
in a lifetime experience, I want it to be the start of many more life-
changing experiences to come.
You can see more of my exploits on http://vimeo.com/channels/biiot
3 Issue 1 Summer 2011 BIIOFIT 3
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4
Every issue we will be taking a look at some of the issues we are
ghting for in the environment or looking at an aspect of what we
do. Biiot was the rst retail company to exclusively produce or-
ganic only sportswear, the rst to manufacture a recyclable
organic shirt under 25 and the rst organic sportswear company
to get unsponsored athlete endorsements, in other words we
didnt pay them to back our products. But these achievements
havent been without somesacrice, we ask Biiots
founders about their journey
so far and the road ahead.
What was the most
difcult issue Biiot
had to tackle?
Establishing an organic only grown bres business was a really
big deal. Once we found out that many fabrics were some of
the most damaging environmentally products known to man,except for cars and coal red power stations (by weight polyester
produces more than 33 times its weight in carbon emissions!) We
knew we had to make a change, we wanted our clothing to be an
ethical product that minimised the harm to the environment, we
gave ourselves 12 months to go out there and discover if there
was any way of making high performance clothing whilst minimis-
ing the usage of synthetics.
But you cant just call the fabric manufacturer and say, Give me
a thousand yards of organic clothing! We had to revolutionize
the industry. We had to provide a dependable income stream for
farmers because if they went organic they dont nd it easy to get
a loan from the bank, because the banks dont like the risks, if the
farmer stops using pesticides then a swarm of locusts eats the
crop the bank loan doesnt get repaid, so the banks are effectively
tied in with the chemical companies. We had to convince proces-
sors to completely clean their chemical vats and then process our
stuff when we needed it. We had to nd the right mills, we did not
want any unethical labour practices or anyone taking any short-
cuts, it was the same with tailoring. It was a really big process
and it took over 18 months. We nally started trading in 2010. But
weve never made a single product using polyester or polyamide
(nylon) and its working out amazingly well. It put us on a whole
different level from our competitors.
Where else are you tackling issues? I mean after
you had set the company up?
Well one of the intriguing things about a fabrics own carbon
footprint, was that about 30% of its invisible and its completely
missing from the gures usually quoted. When I say invisible, its
incurred outside outside the factory gate, the part that you dont
see is in the transport element, but we only found this out, once
we had made our rst production run! What happens in a typical
sportswear rm, is that the crop is harvested on a mass scale, for
instance in industrial cotton plantations, the raw cotton is often
shipped by trains for thousands of miles to be processed after har-
vesting in China, and the chemicals used to process it are often
sourced internationally at the cheapest price, in Asia the cotton
mills are often located in Thailand or the Philippines where the
expertise and cheap labour are located for bulk production and
tailoring, so that is even more transport. This whole transport
network has a huge environmental effect, but currently there
is no carbon penalty for using it, it is all about economies of
scale and saving costs. But Biiot wanted to work on a small isbeautiful way of doing business. We didnt want this massive
supply network for the transport, we knew we had to change it,
but it was too late, we had already started production without
realising wed missed a big part of the picture.
When we looked into transport we knew we would have to
shut down and start all over again, we were running out of
money and hadnt visited every farmer and every shipper, we
had contracted out some crucial work to Organic Certication
companies, this was heart-wrenching as we had started selling
and a lot of people were relying on us, including our new cus-tomers. As it turned out, purely by chance we got lucky, in fact
we were incredibly fortunate as we were able to minimise our
carbon intensity for transport without breaking the company.
For instance, when we chose our supplier for organic bamboo
in China we got lucky, we knew they grew all their bamboo
on one organic plantation and we already had gained organic
certication with Oekotex for the whole process of manufac-
ture. When we enquired on the transportation element, we
got a nice surprise, we found the farmer we had paid, was
only 3 miles from the factory with a small enclosed plantation-
Oekotex had done their job properly! so we only had to go and
visit the one farmer rather than nd a whole new supply chain,
it made things easier for us as we did not want to terminate
the small farmer who had relied upon us, and we had worked
so hard to get. After the rst shipment, we stopped using air
freight and made a few other changes. Biiot garments are all
now transported using low carbon shipping and added to that,
our Organic Bamboo actually sequestrates more carbon in
the soil than is produced in the manufacturing or shipping of
the garment so we are actually reducing carbon dioxide in the
atmosphere when we sell our organic bamboo range! The next
step is to get a reliable, fully auditable, start to end, low carbon
delivery supplier in the UK
and Europe, but we have not
cracked that one yet.
How do you see Biiot
as helping the planet,
creating a sustainable
future?
We can only do our bit, but
if we can make a small contribution, then that might set an
example for the bigger companies to follow.
In terms of sustainability, in 1900 in Western Europe over
Issue 1 Summer 2011 BIIOFIT 4
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95% of clothing was re-used, now over 95% of clothing is thrown way, it takes time for people to throw it away, but its a big issue for
sustainability, and with synthetic fabrics that is a huge greenhouse gas problem. And so thats why weve partnered up with some
companies to, essentially by the end of 2011, make all our clothing out of recyclable bres wherever we can. And were going to accept
responsibility of our products from end to end. So if you buy a hat from us, or a shirt, or a pair of yoga pants, when youre nished with
it, we encourage you to hand it in and well recycle it, well also give customers a discount on a new product when they recycle, to give
them a reason to do it.
Essentially we are trying to put a twist on the idea of consuming. Right now the globe runs on endless consumption and then discard-
ing it without accepting the consequences, and were saying that were taking responsibility for our products from end to end. Can
you imagine if a kitchen company said, When youre done with your kitchen, well buy it back from you and make more kitchens outof it. Instead, they sell you a kitchen, then you have to go and buy a new more expensive one, theyre not interested in using the old
kitchen, they take it down the tip or make you take it, and when theyve tted your new kitchen you cant even get them to give you any
service!
Its about giving some power back to the consumer, so they can get to decide and Biiot is taking care of the consequences, which is
what we think a company should do.
But Im very interested, by the idea of what Biiot will look like ten years from now?
We hope we continue to make great products that people will buy, that will naturally grow the business if people support us whenever
they can. We have a kind of Buddhist philosophy towards the business, if we focus on the now, then everything will turn out well in thefuture. We are not really ten-year plan people with lots of MBAs and big spreadsheets!
BIIOFIT ENDURA
MENS TEE
BIIOFIT ENDURA
WOMENS TEEBIIOFIT ASANA
YOGA PANTS
www biiot com
Del Mcqueen,
World Powerlifting Champion
Biiot ambassador