The INC

Top 10 digital transformation trends in 2020

Over the past few years, most of the discussions about the digital transformation trends of the following year have started to seem a bit repetitive: Cloud, Edge Compute, IoT, AR… It has always seemed that the same chairs were rearranged in the same room. 2020 will be a departure from that. While the same basic technologies that have dominated these discussions will continue to be the basis of our collective journey of digital transformation, 2020 will be defined by a new class of technologies ready to take second place. Among them: 5G, AI, advanced data analysis, but also others that may surprise you. Without further ado, here are the 10 of them that, in my opinion, will be the most significant of 2020.

5G for you and me: 2020 will be the year of 5G. With some of the biggest names in the telecommunications industry, such as Qualcomm, AT&T, Verizon, Nokia, Ericsson and Huawei, ensuring that global 5G deployments are sustained, and the world’s best Android handset manufacturers already offering 5G phones, 5G will be immediately operational. 2020. The proliferation of 5G will accelerate advances in smart cities, smart vehicles, smart manufacturing and many technologies using intensive use of the Internet of Things, in addition to bringing us more bandwidth speeds faster and more reliable mobile networks. In other words, the true value of 5G will not be limited to phones.

Faster WiFi for a faster world: Although WiFi 6 and 5G technologies are completely different technologies, the two technologies will bring us much faster processing and wireless connection speeds in 2020. 5G and WiFi 6 technologies will create a perfect end-to-end combination. ultra-fast connectivity for home and office. Expect download speeds up to 3 times faster than WiFi 5, but that’s not the best measure of the value of the new standard.

The real value of WiFi 6 will be its ability to extend faster data rates to a much larger number of devices than WiFi 5 had been able to handle. This is important for two main reasons: the first is that the number of devices connected to the average Wi-Fi network is expected to drop from around 10 to 50 today, and that this increase will require a faster, more efficient and more efficient. smarter WiFi capabilities. The second reason is that the quality and volume of data consumed via WiFi networks are also increasing and that WiFi 5 cannot handle the load as well. WiFi 6 will eliminate these pain points from 2020.

Analysis represents the competitive advantage: companies that still do not invest heavily in analysis by 2020 are unlikely to do so in 2021. There is simply too much useful customer data that needs to be collected, processed and transformed into prospects for any business. remain competitive without fully using modern analysis tools. Flying blind and following your gut are no longer viable options when all the other companies use sophisticated analysis tools to identify problems, opportunities and solutions. This is the reason why we are witnessing a consolidation of analysis functionalities in the technological world, from the acquisition of Tableau by Salesforce to the creation by Microsoft of its own Power platform. All the big tech companies have already understood that the future depends on data – more precisely its processing in real time – and that, no matter which sector you are in, analysis will once again be one of the main digital transformation focal points in 2020.

Artificial intelligence and machine learning become force multipliers for data analysis: if you plan to invest in analysis, you must also invest in artificial intelligence and machine learning to be able to navigate in the vast seas of information and data you want to exploit use. The value of artificial intelligence and machine learning in data analysis can be divided into three distinct value propositions: speed, scale and convenience.

The speed and scale demonstrate the advantage of automating the analysis of large data sets as opposed to assigning human data analysts to the task. Thanks to AI and machine learning, it is now possible to analyze complex data sets in a fraction of the time it took just two years ago. It is not because computers have become faster or more efficient, but rather because the algorithms of artificial intelligence and machine learning have acquired an excellent capacity for data analysis and that this analysis can easily be implemented. scale in the cloud. From a convenience standpoint, unlike today’s data analysis tools, Adding AI and machine learning to analysis tools has made them intuitive, easy to use, and much more reliable. Although they are already achieving results in 2019, their speed and accuracy should improve considerably in 2020.

Blockchain is moving beyond Crypto: I called it last year: Blockchain was overloaded and would therefore still go bankrupt in 2019. But starting in 2020, I think we will finally start to see significant examples of use of blockchain beyond cryptocurrency. We know that Amazon Web Services is democratizing blockchain technology with its platform based on blockchain-as-a-service subscriptions. And they are not alone in this effort. Many other world leaders are also playing in this field, including Samsung, Microsoft, IBM and Alibaba, in China. Additionally, we are starting to see real use cases of technology beyond payments and cryptocurrencies. See for example how the blockchain will be used in the areas of food security, intellectual property and royalties; and real estate / property management. 2020 could be the start of the real rise of Blockchain.

RPA takes a second breath: Robotic Process Automation is nothing new. It is widely regarded as the object of the lowest loss in the field of artificial intelligence, but it remains nevertheless a topical subject in all the conferences on technology and the manufacturing which I attended during the eight past. month. RPA has followed the path, but as interest and investment continues to grow, and RPA is trustworthy, I believe 2020 will be a very big year for investments in RPA, just like 2019 with funds paid to companies like Automation Anywhere, UiPath and Prisme Bleu. In addition, companies such as Cisco are already using RPA to create flexibility to improve their skills and increase the value of their existing workforce, and this model is poised to quickly become a winning formula. (Smart businesses: take note.)

Conversational intelligence becomes a legitimate interface: I know that Siri still fears (for the most part) and that it is still practically impossible to use voice to text to create a decent conversation message. However, I think we will see at least one form of conversational artificial intelligence becoming useful in 2020. On the software side, projects like Microsoft Conversational AI are working extremely hard to create platforms that cannot just hear properly, but who follow complex conversations and understand. the nuances of emotion, while continuing to improve over time. On the silicon side, chipsets and SOCs developed specifically for smart devices are becoming exceptionally effective at isolating human voices from noisy backgrounds and for accurately processing natural language in real time. Will we see dramatic improvements in everyday consumer technology in 2020? Probably not, but I think the foundations for the next generation of reliable conversational AI will be consolidated over the next year.

ACPC transforms the laptop market forever: we are always connected, so we need PCs always connected. We will see an expansion of ACPC this year with integrated 5G and LTE connectivity, and of course we will see smart business partnerships emerge (Lenovo and Qualcomm come to mind, but hopefully more projects will emerge as ARM. based technology makes it possible.)

As a bonus: ACPCs tend to enjoy near-day or even several days of battery life for their laptops next year, which finally makes them truly portable.

Connected vehicles, autonomous drones and smart cities are becoming our new reality: listen to me. I know we’ve been talking about it for years and haven’t gotten there yet, but I think the combination of Edge Compute and 5G will bring us a step closer to truly autonomous cars, drones and smart cars. -er) cities in 2020. Tesla is clearly the first name on the market in terms of marketing, but it is not a task that Elon Musk is trying to tackle. This occurs through close strategic alignment between automakers and technology manufacturers. Companies like Intel / Nvidia / Qualcomm and BMW / Volvo / Ford team up while Uber builds their autonomous fleet and Amazon seeks to get you all your needs via an autonomous drone. to finally bring these long-promised technologies to the market.

XaaS, UX / CX and confidentiality: how the digital transformation trends adjacent to technology will occupy a central place in 2020: I focused a lot on technologies, but let’s face it: digital transformation represents more than the sum of its technological components. Change itself is one of the main drivers of digital transformation, and change almost always transcends the tools that allow it. For this reason, I must highlight the trends adjacent to technology which, in my opinion, will dominate discussions on digital transformation in 2020: the top of my list is XaaS (all as a service), UX / CX (user experience / client) and digital privacy. .

XaaS: In 2020, “everything as a service” will gain even more speed than in 2019, even in the most hardware-oriented industries / technology sectors. Hewlett Packard Enterprise has announced that it will offer its entire portfolio as a service by 2022. This is only a great example, but all on-premises providers are moving in that direction. As we continue to observe the evolution of on-premise, off-network, cloud, hybrid, etc. technologies, the “big information technologies” will be moved on-site as a service, alongside Big Data, analysis, blockchain, etc. Everything as a service has been built in this direction for a few years now, but 2020 will be the year when it will be fully integrated.

User and customer experience: the success of the digital transformation being intimately linked to the user and customer experience (UX / CX), this emphasis will continue to stimulate commercial investment in digital transformation. On the one hand, this is all the more true as organizations are increasingly moving from internal skills and improving efficiency to implementing their vision. On the other hand, improvements in connectivity (5G, WiFi 6), computing capacities (cloud, on-board, machine learning), intelligent automation (RPA, AI) and intuitive user interfaces (conversational AI, analysis gesture, AR) will combine for 2020, a turning point for UX and CX in many sectors ranging from retail and hospitality to transport and health.

The real question will be whether companies like Amazon (via Alexa) and Facebook will partner or continue to discreetly collect all the data they can from users. Beyond this, the possibility offered to traditional high-tech companies, such as Dell, Cisco, IBM and HPE, to create a real and meaningful structure around data security and confidentiality could open the way to a renaissance of digital privacy from 2020. It will be interesting to see which companies are committed to the protection of privacy, which companies maintain the status quo and which companies continue to loot data like that of the “lost ark” “

To conclude

While older and more mature core technologies will continue to be at the center of most digital transformation initiatives, particularly in business, I think these ten specific trends will both dominate discussions on transformation digital and guide successful digital transformation programs in 2020 If you’re looking for a checklist of the ten most critical business trends to prepare (or invest) in 2020, you’ve come to the right place.

Coronavirus: European Commission requests data from telephone operators to assess the effect of containment measures

Europeans’ personal data will be used against the Covid-19 pandemic: the European Commission has indeed asked telephone operators in several countries to provide aggregated data on their mobile subscribers to better understand and anticipate developments of the pandemic.

The request was made by Thierry Breton, the current European Commissioner for the internal market – who is also a former manager of France Telecom – directly to the GSMA, an association representing 750 players in the mobile telephony sector worldwide.

The idea, we explain to the cabinet of the French commissioner, is “to analyze the population density over time to see the link between the containment measures and the spread of the virus, with the clear objective of anticipating contamination peaks ”.

As the speed of the epidemic’s spread is directly linked to compliance with confinement, the Commission wants to give European researchers from the Joint Research Center , recipients of the data, the means to help local authorities to ‘size’ the supply of care by checking, using mobile data, “if the confinement instructions are applied”.

Data have not yet been provided and statistical work has therefore not started. But no European operator has shown any refusal, it was reported to the cabinet of Thierry Breton, Wednesday, March 25. The first information should arrive “in the coming days”. Only one operator per country should be designated, large enough for its data to be statistically representative of population movements in its country. In France, Orange was chosen. Telecom Italia (for Italy) and Telefonica (in Spain) were also contacted.

“It is not like what has been done in China”

This call came after certain operators have already started sharing this type of data with their national authorities. The European Commission now hopes to work towards centralization and rationalization in this area.

Thierry Breton’s cabinet assures him that this project is perfectly within the nails of privacy legislation, both the ePrivacy directive and the European Regulation on the protection of personal data (GDPR).

First, the data of subscribers to mobile phone services (which can be collected, for example, when a SIM card connects to a relay antenna) will be subject to purely statistical processing: they will not be directly accompanied by identifiers, but aggregated into large masses and, therefore, “anonymous” . “It does not resemble closely or by far what is done in China or Korea, where users are traced individually to see if they respect the confinement individually , ” said the firm of M. Breton. Researchers should be able to assess the effect of containment measures “on a postal code scale” and not a neighborhood or even a city.

As the European Commission becomes responsible for this personal data, it will be subject to the supervision of the data protection authority of the European institutions, the European Data Protection Supervisor (EDPS). Its teams confirm that they have been “consulted” by the Commission and confirm that the project, using “aggregated information” , will not make it possible to “trace individuals” . “On the basis of the information available, [this project] is indeed anonymous,” said a spokesperson for the organization, declaring that it was paying close attention to the outcome of the operations.

Orange in close collaboration with Inserm

Telephone operators have been used in many countries around the world to understand the epidemic, assess containment measures and even, in some cases, monitor their application at the individual level.

In Austria , Italy or the United Kingdom, statistical studies on the telephone database have already been undertaken or are in the planning stage, not without controversy on the question of personal data.

In France, Orange is already working closely with the National Institute for Health and Medical Research (Inserm) by providing it with aggregated mobile geolocation data. However, we are far from certain systems implemented, for example in South Korea or Taiwan, where telephone data allow the authorities to detect and identify people who do not comply with containment measures and, if necessary, to sanction.

Top 5 home rower exercises to do at home

Going to exercise in the gym is interesting, but being able to do it at home is even better. Increasingly, with the democratization of sport and devices of all kinds, many people no longer hesitate to train at home in order to be able to save on travel costs (and registration!)

Among the many devices of sports , there is a fact that more and more of him for its benefits: it is the apartment rower . But like all other devices, it requires that the athlete warm up beforehand in order to avoid any false movement. We tell you everything about the rower!

What is the apartment rower?

The apartment rower is a complete piece of equipment for playing sports at home. It is suitable for all those who wish to slim down, train in order to be able to keep in shape or simply, perform simple exercises to lose weight . It is a device which is more and more coveted as much by the professionals of the sports environment as by the novices because of its many advantages.

Indeed, depending on the rowing exercise practiced, one can either work the abdominal and dorsal muscles , thighs, glutes, shoulders and forearms.

Beyond all this, the rower also significantly improves endurance as well as the rhythm of the heart. (just like the jump rope )

In short, it is a recommended device that allows almost all the muscles of the body according to scientists, about 90%. It should be noted that there are several types of rowers: the central draft rower, the double oar rower including the Scandinavian rower and the Latin rower.

It is therefore up to you to choose the rower corresponding to the objectives you have set.

The best rowing machine exercises to do at home

Many rowing exercises exist, allowing you to exercise according to your goals and the body parts you want to work on.

But it is very important not to forget to do warm-ups before starting by doing the exercises themselves.

It is also advisable to be able to take the advice of your doctor to be sure that your body is perfectly suited to the exercise you wish to do.

1: Fitness or exercise for beginners

This is the first exercise on the list. And to enjoy the advantages of the latter as well as those of the following exercises, it is important to be able to adopt a very good position . This makes it easier to achieve the desired results while avoiding getting hurt.

To achieve this:

Sit properly on the rower and act as if you were paddling in the same way as in a boat or as if you were rowing.
When pulling, you will need to use much more force when pulling very intensely on the lifter.
But the return as for him must be done in a softer and less brutal way.

You should practice this exercise for about 3 to 5 minutes in a fairly moderate manner and following a regular rhythm. A time of 3 to 5 minutes can be devoted to rest between each series of exercises.

It is up to you to choose the number of series you want to do according to your endurance.

This rowing exercise is done to work the muscles of the body, especially those of the arm, forearm and to prepare the body to endure the increase in cadence that awaits it.

2: Cardio above all

With the rower, you can do cardio at home ; the pace will therefore have to be a little faster compared to that of the previous exercise. Here, it is ideally a question of making between 22 and 24 oar movements per minute. But if this is your first experience with the rower, you can afford to do the 24 movements in 2 periods of 4 minutes .

To achieve this:

Sit properly on the rower and act as if you were paddling in the same way as in a boat or as if you were rowing.
When pulling, you will need to use much more force when pulling very intensely on the lifter.
But the return as for him must be done in a softer and less brutal way.
Here, you will have to speed up the pace in order to reach an average of 22 to 24 back and forth per minute, divided into two 4-minute periods.

And if you are still an athlete , this exercise should be done twice for 2 minutes. It is a series of exercises that serve as a cardio program and that can significantly reduce diabetes and cardiovascular disease while ensuring better blood circulation.

Practiced with all the seriousness possible and with the rhythm which it is necessary, it makes it possible to be able to work as much the heart as the muscles of the arms, forearms, abdominals, glutes, lumbar and back muscles . For anyone who wants an excellent heart rate, this is the right rowing exercise.

Also, if you are a confirmed sportsman , do not hesitate to carry out exercises organized in 2 periods of a duration of 8 minutes each.

3: the increase in cadence or speed

As the name suggests, it will be during this exercise to work the speed .

To achieve this:

Start with 60 strokes per 3 minutes, or 20 strokes per minute.
Then do 24 strokes per minute over the next 3 minutes, at a fairly moderate pace.
In the last 3 minutes, give the same number of strokes, but at a faster pace.

Do not forget to blow between the series by devoting a rest time of about 1 minute. This is always good for the body and allows you at the same time to be able to catch your breath before coming back to work more motivated and more determined than ever.

4: The development of endurance

This exercise is done to develop endurance ; and who talks about endurance talks about cadence and time. You will therefore have to row as long as possible, but while accelerating the pace. It is important that the goal of the exercise is reached, that it takes place in 4 phases of 5 minutes.

To achieve this:

Each set of 5-minute exercises should be subdivided as follows
a rhythm of 20 strokes every minute during the first 2 minutes
a rhythm of 22 strokes of the oars every minute during the following 2 minutes
during the last minute, a rate of around 24 strokes

It is an exercise which as said above allows a development of endurance, but also, helps to work all the muscles of the heart passing through the heart. It is therefore an effective weapon against cardiovascular disease.

5: For the pros

rowing machine exercise for professional

This is the ultimate exercise for home rowers. It is intended for sports professionals or those who practice it on a regular basis.

To achieve this:

Here, the goal is to succeed in rowing about 22 times per minute, and this for 10 minutes times 2. We must not forget to make between the two periods, a break of about 2 to 3 minutes.

The advantages of the rower at home:

Losing weight

Many people, women and men want to lose weight and devote themselves to drastic diets not knowing most of the time that the rower undeniably allows to have a dream figure. Indeed, if you do bodybuilding on a regular basis, this is beneficial for the body and promotes the harmony of the latter.

If you practice rowing exercises 2 to 3 times a week with a rate of about 22 to 24 strokes per minute for about ten minutes, you have the possibility of losing between 30 and 50 calories per day. You no longer have to go to a gym every day to do your exercises.

Rowers are excellent tools for eliminating ailments such as saddlebags , fat and cellulite, which are most often complex for most men and women, quite dramatically .

Beyond all this, these rowing exercises, in addition to losing weight, allow you to firm your buttocks and get beautiful legs. They are therefore perfect for women.

Develop back muscles

Another advantage of rowing exercises is that they help develop the back muscles . But it is important to be sure that you can have good results, to adopt the right positions. Thus, it is necessary to keep your back straight and avoid bending or bending it during exercise.

The other thing is to make sure that the shoulders are in the same alignment as the pelvis. In addition, care should be taken to place the feet above the rower’s straps and keep the knees parallel to the legs. The pace to follow here depends on you and can range from the pace of the fitness exercise to the exercise for professionals.

But it is advisable to perform 20 strokes each minute for the first 3 minutes , and then gradually increase the rate to 24 for 24 minutes.

Work all the muscles

Finally, there is no such thing as to supply the muscles of the body with rowing exercises . It is common knowledge that the rower is a fairly powerful device that undeniably allows you to work the majority of the muscles of the body, about 90%, which is quite encouraging.

To exercise with a rower is to tone your arms, shoulders and abs. If you are a beginner, it is advisable to start with the fitness exercise, practicing it every day for about 5 minutes, but without forcing too much.

By practicing these exercises every time, you can be sure that your legs and thighs will gradually firm up. You can therefore, depending on your endurance, adjust the pace of the exercise according to your level and the result you want to achieve.

In addition, if you want to work on a specific muscle , you can also adapt the device. All these factors clearly demonstrate that the rower is a device that has clear health benefits and that there are many advantages to having it at home.

Vary between strength training and “fitness” exercises for more efficiency.

Having a rower at home is a great way to build muscle effectively, without moving from home. Building muscle isn’t just about working on the muscles of the body.

The mind is also strengthened:

Many scientists have had to demonstrate that playing sports allows you to gain self-esteem, be less subject to depression and become optimistic.

The rower is a fitness machine that fully fulfills these various functions and is therefore the ally of all sports enthusiasts, fitness or all those who want to be able to work the muscles, lose weight or just have a healthier quality of life.

It is an excellent calorie burner which has these days, the wind in its sails in many gymnastic halls and in many households, because it requires a large number of muscles. The exercises associated with it have become excellent tools for working on your figure and can be adapted to the level of the athlete.

So do not hesitate any longer, whether you are a man or a woman to adopt the home rower who combines many advantages in a single device. In addition to allowing the body to work through bodybuilding, it helps reduce the rate of cardiovascular disease through exercise.

It is more effective than the exercise bike and starts with visible results already after a month. The level of the exercises goes from the easiest to the least difficult in order to allow everyone, beginner as confirmed athlete, to be able to make the most of this fabulous device.

So there are no more excuses for anyone who has not yet started rowing. Go for it now!

Signs that you are exercising too much

Here are the main signs that your body sends when you push the training a little too far. And here’s how to avoid going to that limit.

We always want to do more. Whatever the sport, the desire to improve in an activity that we like is always omnipresent. Personal records, races won or completed, victories… There is nothing better than taking advantage of intensive training.

The problem is that overtraining is never far away. The latter can cause deep fatigue, and can often have more negative than positive effects. We asked British coach Dan Harris to help us identify the signs of overtraining.

1. You have heart rhythm problems

“You have to monitor your resting heart rate,” says Harris, saying the best measure of resting heart rate is when you wake up.

British coach Dan Harris helps you identify the signs of overtraining.

Regularly monitor your heart rate

“If you find that your resting heart rate is 10 beats above the usual benchmark, stay home. In this case, do not exercise. If the heartbeat is seven beats higher than normal, the intensity and the loads must be reduced. In the case of a simple cold or general fatigue, it is preferable to take one or two days of rest. “

2. You do not find your usual level of performance

We have all experienced these moments. Those days or weeks when we just can’t achieve the performance we usually achieve. Harris believes this is a typical case of overtraining.

Dan Harris identifies the signs to look for when you push the training a little too far.

Locate the overtraining indicators

“You will find it much harder to reach your average level of performance if you are overtrained. If this happens on an ad hoc basis, no problem. You are probably tired from a previous session. However, you must be vigilant about these low intensity training phases that can tell you if you are overtrained. “

3. You feel deep tiredness

Harris believes that fatigue can be physical and psychological. When you are overtrained, you can suffer from both.

Athletes Ryno Griesel and Ryan Sandes on the huge Drakensberg Grand Traverse trek.

“If you suffer from mental fatigue, you cannot concentrate on the points which make a good training. In addition, the pains which traditionally follow the training can last longer. You will then need more time to recover continuation to this big feeling of fatigue. “

4. The quality of your sleep is not good or you suffer from insomnia

“It is easy to conclude that one is tired simply because of a heavy training. One must go further and analyze the quality of one’s sleep.”

Signs of overtraining: The quality of sleep is not good or you have insomnia.

Sleep is essential for good recovery

“Overtrained athletes may think it is okay to sleep more given the dose it takes. But it’s simple, you only need to sleep at night. Some people take long naps in the middle of the day to catch up. lack of sleep, but then find it difficult to fall asleep when they really need it. This poor quality of sleep affects your natural rest cycle and has a detrimental effect on your recovery. “

5. You’re in a bad mood

When you get serious about a sport – whether professional or amateur – your state of mind and your general mood inevitably suffer. It oscillates in both directions, with the endorphins that we secrete in the event of good performances and by the disappointment of not performing as we wish in the event of failure.

Cyclist Tahnée Seagrave exercises on a home trainer during a workout.

“If you feel weak during a workout, it can just be a result of classic fatigue. But it can also come from weariness. Keep in mind that once you have taken the time to recover, you can also stay idle for a few days. This is also an important factor in getting quality training afterwards. “

6. You regularly injure yourself

Here is one aspect common to all athletes: the pains that appear after extensive training where we seek our limits. This is not necessarily a bad thing (it stimulates adaptation and improved performance) but in case of overtraining, these injuries can occur much more often.

Injuries can occur much more often during overtraining.

Overtraining is a key factor in injury

Small injuries are common when training, but appear more regularly when you push too hard. Listen to your body and take the time to recover in the event of an injury. It’s always better than insisting on overtraining.

7. You are still sick

With three workouts a day in sometimes difficult conditions, Harris is well positioned to assess how overtraining can lead to illness.

One of the important signs of overtraining is having a weak immune system.

Too much training can lead to illness

“Having a weak immune system is an important sign of overtraining. If you continue to have colds, coughs and infections, this is a natural consequence, because you can’t avoid something as simple as but if you ignore these pains, they can turn into something much more difficult to treat, like the flu, or worse. As with injuries, you have to listen to your body to recover as well as possible. quickly.”

8. You have no motivation

Even if you like to train and perform in competitions, you can still experience a complete lack of motivation when you are overtrained.

“This weariness often comes after a week of intense training. It is normal to struggle to find additional motivation after a block of sustained training.”

Australian Paralympic champion Kelly Cartwright in the middle of a training session.

“When motivation becomes a problem, I sit down with the athlete and refocus him on his goals. I take a short-term approach to give him an achievable goal. Talking with a coach about a reshaping of goals can be interesting for the athlete because he feels supported by the involvement of another person in his training. “

9. You are no longer progressing

Another consequence of overtraining is stagnation in your performance. While this is common when you don’t increase the intensity of the workout, it can also happen when you push too hard.

The big air and half-pipe Belgian snowboarder Seppe Smits during a training session with his coach.

“You can see a leveling of your performance, especially on the days following a week of high intensity training. It is not uncommon to see your average performance stagnate or even decrease. ”

Get back on track

If you find yourself in some of these signs of overtraining, here are some tips from Harris to get you back on track.

Mexican enduro pilots Homero Díaz and Iván Ramirez during a training session.

It is always best to pass the fatigue as quickly as possible. If you are still tired after a week, talk to a doctor.
Try to be cautious, especially when it comes to endurance sports. Be consistent and progress over time.
Regulate yourself by setting your heart rate benchmark at rest so you can detect an abnormality later.
Analyze your performance. Use your statistics to set new goals and more easily observe your peaks of health and your diets.
Listen to your body! Take the recovery days you need if you are tired or injured. Provide regular feedback with your coach for better feedback.

The 14 commandments of fitness

Quality of exercises, technique, pain, routine, diet: Ben Longley, personal trainer, shares his advice to help you reach your fitness goals faster than expected.

Between the ads for slimming pills and the scientific articles that abound on the networks, it is sometimes difficult to detect the true from the false on fitness.

As a personal trainer for over 12 years, I often have the same conversations with people on recurring themes.

In order to answer these questions once and for all, here is what I learned to be healthier and in better physical shape.

1. There are no quick fixes, shortcuts, or magic pills when it comes to weight loss, health, or fitness.

Sorry but it’s true. Of course, you can speed up the process, avoid mistakes, and maximize your work with tested and approved methods, but the important thing here is your efforts.

Working hard and being disciplined is the key.

There are no quick fixes when it comes to weight loss, health, or fitness.

No Pain, No Gain

2. Scales are not a good way to track fat loss.

Unless you have more than 10-15kg to lose, the scales are useless. They don’t tell the difference between muscle and fat.

3. Pain is good, but it is not a sign of good training.

If the day after a session you do not feel bad, so much the better! Pain is not a measure of effectiveness.

Some people tend to hurt afterwards and others don’t. Everyone reacts differently to training based on their body’s inflammatory response.

4. Training in pain will only lead to injury

Apply yourself in your movements and respect the rules of your training. Wrong technique can lead to long-term acute or chronic injury.

Fitness: Apply yourself in your movements and respect the rules of your training.

Quality of movement is crucial

5. Attitude does everything to have good results

If you are positive and have a real desire to progress, you will get results. Attitude and success are linked, it’s proven.

6. Do not think that only old age affects your physical performance.

The more time you spend on bad habits, the worse your physical condition will be. Stop smoking or hit your head against a wall and go for a healthy lifestyle.

14 tips to help you reach your fitness goals: Make sport your routine.

Make sport your daily routine

7. Exercising is like brushing your teeth.

No one is super excited about brushing their teeth. Yet you have to do it, and you do it. And you don’t clean your teeth five times a week and only once the following week.

It’s the same for sport. No need to do intense sessions for 3 days and after nothing. Make it your routine.

8. Many variables have contributed to your health and current physical condition.

We’re all different. Some people are genetically predisposed to be more athletic, others are not. It’s life, and new spoiler, it’s cruel.

So it’s important to know where you are and where you want to be. You can then adjust your diet efforts and your exercise load accordingly.

9. Recovery after exercise is just as important as the training itself.

A healthy post-workout meal, seven to nine hours of sleep, and calm times are essential to optimize your results.

And yes Michel, because they are obtained by recovering from training and not during.

What you eat (or don't eat) has an impact on your health and defines your physical condition.

Tell me what you eat, I’ll tell you who you are

10. You Are What You Eat

What you eat (or don’t eat) has a very big impact on your health and defines your physical condition and your body composition potential.

Also think about the quality of the food you eat. The quality of your food depends on the health of the plant or animal it comes from. You are what you eat.

11. If you are looking for an excuse, you will always find one.

Remember, somewhere in the world, there is someone else, in worse circumstances than you, who always achieves their goals.

12. The results are not linear.

The body does not work like that. Sometimes you have to follow the routine, stay in the monotony of a good diet and have faith in training. Don’t expect steady progress every week.

You have to follow the routine, eat well and have faith in training.

You won’t have Bruce Lee abs overnight

13. There are many ways to improve your diet – not just one truth.

Not everyone is forced to follow the same eating plan as long as the basic principles remain the same:

Eat whole natural foods, forget about processed foods, give your body enough nutrients to stay in shape and maintain your muscles. And also create an energy or calorie deficit to lose unwanted body fat.

14. Your current appearance and abilities are largely the result of the way you eat and move every day.

This will also be the case in one, five or ten years. How do you eat and move every day? What adjustments can you make to reach your fitness goals?

10 technological innovations that will change the world in 2019 according to Bill Gates

For the first time since its creation 18 years ago, Microsoft founder Bill Gates has selected the technological innovations that appear in the 2019 list of technological advances of the MIT Tech Review.

Bill Gates had already successfully predicted the development of the home computer, the desktop graphical operating system, and the internet. It therefore seems legitimate to be the first outside editor to select this year’s technological innovations.

The MIT Technology Review publishes its list each year, which highlights the technological innovations that will have the most impact on our lives in the coming year.

Hiring an outside editor is a dramatic change from this year’s list – rather than focusing on the technologies that could develop in our lives, more emphasis is placed on those that could improve our living comfort.

Most of the advances selected are aimed at solving challenges related to health and the environment, which is very important for improving the quality of life and longevity of humans. And as we could have become, artificial intelligence has its role to play.

One of these advances that seems important is that of “robot dexterity”. Today’s robots, although very efficient when it comes to operating in controlled environments, encounter difficulties when they find themselves in unforeseen or unfamiliar situations.

The field of robot dexterity involves making mechanical devices (robotic hands for example) that can use artificial intelligence to learn more about unknown devices and environments so that they can study and manipulate them more effectively.

The “beefless burger” is an example of progress that uses high and low technology to meet the same challenge: limiting carbon emissions caused by the meat industry, and participating in the fight against climate change.

This category includes alternatives to plant-based meat and artificially cultivated “cultured” meats, which have been the subject of numerous scientific experiments over the past decade.

The first burger made of artificial meat was created by Mark Post in a laboratory at the University of Maastricht in 2013 and cost $ 300,000. In 2017, the cost of producing the same amount of artificial meat was reduced to just $ 11. Of course, it remains to be seen whether consumers would be willing to eat meat that has been produced in vitro. But, as the world begins to realize the problem of hunger and the growing world population, Gates believes that this technology has the capacity to change the world.

Carbon sequestration technology is also on the list for 2019. Again, this is not a new idea, but thanks to new research this technology is starting to become more accessible. The principle is to capture the carbon which is released (in petrol stations for example) before it enters the atmosphere and it contributes to climate change. Some specialists estimate that this technology has the potential to reduce CO2 emissions from petrol stations by more than 90%.

As with most of the technologies selected by Bill Gates, artificial intelligence plays a major role in this area where algorithms could be developed to predict the most relevant location where a carbon sequestration machine should be placed, for example.

In the area of health, Gates highlights 4 technologies that have proven their ability to improve the results and quality of life of patients.

These include wrist-based EKG monitors, tablets that when swallowed can imagine the inside of the human digestive system, personalized cancer vaccines that use the patient’s DNA and immune system profile, and finally a new blood test that indicates the probability of premature births in pregnant women.

According to Gideon Lichfield, the magazine’s editor, “Bill’s list reflects his belief that we are approaching a crucial time in technological development for humans, ranging from technologies that extend lifespan to those that will improve it. His choices correspond to what we consider to be the most important challenges and opportunities of our generation. “

A list of technological advancements has been published every year since 2001 by the MIT Technology Review, and has in the past selected ideas that now have a place in our everyday lives such as the cloud and instant messaging.

Here’s the full list for 2019, compiled by Bill Gates:

1. Robot dexterity: robotic hands that learn to handle unknown objects on their own

2. Next-generation nuclear power: new designs of fission or fusion reactors that could help reduce carbon emissions

3. Anticipate premature birth: A simple blood test would predict premature birth and potentially save the lives of many children

4. The tablet probe: a device that swallows and allows you to see the digestive tract and even perform biopsies

5. Personalized cancer vaccines: a treatment that uses the patient’s immune system to target only cancer cells

6. The beefless burger: plant-based and laboratory-grown meat alternatives that could effectively reduce emissions from the meat industry

7. Carbon dioxide sequestration: techniques to absorb and sequester CO2 from the air

8. An electrocardiogram on your wrist: the possibility for people with heart problems to be able to check their health at any time and to be able to detect possible problems as soon as possible

9. The sewage-free sanitation system: self-contained toilets that prevent disease and unpleasant living conditions in developing countries

10. Artificial intelligence as an assistant: new advances in terms of language for digital assistants that would allow them to become more autonomous

The 10 technologies of 2020 that will change the world

Each year, the MIT Technology Review draws up its list of the 10 recent technological innovations likely to change the planet and society. On the menu for 2020: virtual currency, anti-aging drugs or the advent of the quantum computer.

Between climate disasters, cyber attacks and emerging diseases, the world has never seemed so threatening. Fortunately, technological progress is advancing rapidly, as shown by these 10 technologies selected by the MIT Technology Review in its 2020 edition. See you in a few years to verify these predictions.

The secure quantum internet

Ransomware, data theft, hacking of connected objects … The Internet is under threat from large-scale cyber attacks. ” An Internet based on quantum physics will soon secure communications, ” predicts the MIT Technology Review . Researchers at the Delft University of Technology in the Netherlands are working on a quantum Internet infrastructure where communications are coded in the form of qubits and entangled in photons flowing in optical fibers., so as to make them impossible to decrypt without disturbing the network. The technology should be operational within 5 to 6 years for long distances and a global network is possible by the end of the decade, according to the researchers.

Hyper-personalized medicine

” Genetic medicine designed for a single patient makes it possible to treat diseases that were once incurable, ” says MIT. In 2019, little Mila Makovec, suffering from a rare and fatal genetic brain disease, was thus offered a tailor-made treatment to restore the function of the failed gene . The development of such personalized drugs is made possible by rapid advances in sequencing and genetic editing.. However, they require major resources (one year of development in the case of Mila) and the mobilization of specialized teams. The question of cost therefore risks limiting the generalization of such drugs.

Virtual currency

We thought virtual currencies fell into oblivion with the collapse of Bitcoin in 2019. But the announcement of Facebook on its universal currency project Libra in June has revived the hopes of its supporters. Despite the flood of criticism and the series of withdrawals (Visa, MasterCard, PayPal and eBay have left the ship without explanation), Libra has the capacity to become an almost universal currency and independent of central banks thanks to the 2 billion Facebook users. Above all, she initiated a movement from all the major players in finance. The People’s Bank of China has announced the creation of its own cyber-currency and the Banque de France has launched a call for projects for the first quarter of 2020 with a view to experimenting with a possible “digital euro”.

Drugs that slow or reverse cell aging or neurodegenerative diseases are under study. © VectorMine, Adobe Stock

Anti-aging drugs

Several treatments intended to slow or reverse aging are currently in the testing phase. They block the aging of cells linked to age and reduce the inflammation responsible for the accumulation of toxic substances or degenerative pathologies , such as Alzheimer’s , cancer or cardiovascular diseases . In June 2019, the American start-up Unity Biotechnology, for example, launched a knee arthritis drug test . The biotech Alkahest promises to curb cognitive loss by injecting components of young blood and researchers are testing rapamycin, an immunosuppressant, as an anti-aging treatment .

Artificial intelligence to find new molecules

” It is estimated that there are 1,060 molecules that can give potential drugs, more than all the atoms in the solar system ,” announces MIT. This offers practically unlimited chemical possibilities ”. In order to explore this ocean of molecules, researchers rely on artificial intelligence (AI), which will sift through the molecules and relate them to potential targets, such as a protein or a cellular receptor. In July 2019, an Australian team designed a flu vaccine with an adjuvant designed by an algorithm. And, in February 2020, the In silico Medicine company succeeded in developing a drug against fibrosis in just 46 days thanks to its AI, where the development of a conventional drug takes up to 10 years.

Mega Constellations of satellites

After 120 satellites launched last year, SpaceX plans to deploy up to 42,000 to create an Internet connection anywhere on the planet. The company is not only in the niche: the constellation of OneWeb includes 600 satellites by 2022, and Amazon has announced plans to launch 3,236 satellites in low orbit to cover the white areas. All this thanks to the low cost of launching these nano satellites which weigh barely a few pounds. The deployment in space of so many objects, however, poses problems in terms of interference with other satellite services such as the weather., increase the risk of collision and disturb astronomical observation .

Quantum supremacy

We have been announcing the arrival of the quantum computer for over 50 years . These machines, where the bits are replaced by qubits with superimposable states, are in theory much faster and more efficient, but hitherto suffered from decoherence problems. In October 2019, Google nevertheless announced that it had achieved quantum supremacy (superiority of a quantum computer compared to a conventional computer on a particular task) by performing in three minutes a calculation which would require approximately 10,000 years on a conventional super computer. A figure disputed by IBM, who estimates that a conventional computer program could have solved it in just 2.5 days. Nevertheless, we are witnessing the takeoff of the quantum computer, with important players like Microsoft, D-Wave , Atos or the CEA who have all embarked on the race.

Google announced in 2019 that it has achieved quantum supremacy with a computer with 53 qubits. © VectorMine, Adobe Stock

Miniature AI

The computing power required to train artificial intelligence algorithms doubles every 3.4 months , according to a study by OpenAI. In addition, the super ordinators dedicated to these programs require a gigantic consumption of energy . The digital giants are now working to miniaturize technology to make it accessible to the general public. Google Assistant and Siri thus integrate voice recognition systems holding onto a smartphone chip .

Differential confidentiality

How to massively collect personal data without infringing on privacy? This is the challenge of the American census bureau, which will have to secure 330 million profiles for its 2020 census, so that it is impossible to identify each individual. To do this, it will inject “noise” into the database , in order to complicate possible de-anonymization. This method called “ differential confidentiality ” is already used by Facebook and Apple to aggregate data without reaching the exact identity of the people. This scrambling system is fundamental for many sectors using sensitive data, such as medical research.

Taking climate change into account

Until now, even experts have been reluctant to attribute this or that climate disaster to global warming. This is starting to change, and we are now able to model the exact role of climate change . This should in particular allow insurers to anticipate and spread the costs of floods , storms or droughts .

The drone, useful but controversial reinforcement to enforce containment

The use of these flying devices to monitor and secure certain areas of confined territories raises questions about the protection of privacy.

The DJI drone, from the Flying Eye company, can be used to measure human temperature from a distance. DJI

During confinement, the drones are out. In a few days, these remote-controlled flying cameras have become essential auxiliaries to the authorities responsible for enforcing safety instructions and inviting – firmly – passers-by to stay at home.

Already massively used by the police in China or Korea, drones have been deployed in Italy, where Civil Aviation has eased the constraints relating to their use, in Spain, Greece and the United States. In France, police and gendarmerie have taken off a large number.

In the space of a week, the company Flying Eye, located in Sophia Antipolis, near Nice, sold around thirty Mavic 2 drones of the Chinese brand DJI, equipped with an integrated speaker (around 3,000 euros per unit), to bodies responsible for applying the containment instructions. “These are the judicial police or gendarmerie but also the prison administration, in the event that the roofs of the prisons have to be secured and ground teams guided. They are equipped with models for the general public, but to which professional devices have been adapted, such as an encrypted radio link ”, details Alexandre Thomas, director of this distributor who also provides training for remote pilots.

Road safety events and operations

For law enforcement, flying a drone is not new. Even if they remained until now less inclined to use these devices than their American or British counterparts, French police and gendarmes regularly use them to monitor demonstrations or supervise road safety operations, for example. For the average citizen, the appearance of a drone ordering him, in a metallic voice, to stay at home or launching him “you cannot stay in this area” is not trivial. The fact remains that the police consider the drone to be a very effective tool for ensuring compliance with containment measures.

It makes it possible to multiply the police presence while guaranteeing a strict social distancing and, in spite of its limited autonomy (half an hour of flight at most), it can sift through large areas, including difficult places in record time. access in built-up areas. According to initial feedback, passers-by comply without delay after being overflown by a device, the presence of which is considered to be a summons before verbalization.

To go even further, DJI, the world number one (Chinese) in civil drones, has developed a spreading system to distribute disinfectant. The company also designed an infrared thermal sensor capable of remotely measuring (with an accuracy of 0.5 degrees) the body temperature of an individual located less than four meters away. Used in the Wuhan region by the Chinese authorities, this equipment is offered to European governments. “For the moment, this is not envisaged, but if things start to really get worse, who knows if we should not resolve it,” wonders an expert on condition of anonymity.

A problematic extension of video surveillance

While the League for Human Rights openly worries about the use of surveillance drones in several French cities, considered as a problematic extension of video surveillance, the engagement of such devices in the establishment of a large-scale containment is seen by others as a boon. “If we reason in terms of cost-benefit ratio, there is no doubt that these technologies must be released,” says Alain Bensoussan, lawyer specializing in new technologies. According to him, “the guarantees surrounding the protection of privacy are sufficient” so that we do not have to worry.

Some professionals fear, however, that this sudden promotion would harm the social acceptability of an intrinsically controversial object. “Even if it is for a good cause, flying speakers that yell orders at walkers, here is which will necessarily maintain the image of Epinal of the drone-Big Brother. However, a drone can also save lives by rescuing shipwrecked people or people lost in the wilderness, “ sighs one of the executives of a major French company in the sector.

Bishal Nath Goswami is an entrepreneur and chief editor of Business USA Today. He was an Internet Marketer and a Blogger also has some Programming and content marketing skills. Connect with her by Email to know more about him:)

Guide for Indian companies wanting to enter the American market

Coming to America, it is the dream of companies in other nations around the world. However, breaking into the American consumer market is not very easy to do. American consumers are very demanding and have their own preferences, likes, and tastes. Many companies in other countries soon realize that while the American market is very lucrative, they need a general guide in order to tap into this rich and intriguing market. This article serves as this type of general guide.

One way international companies can be successful in the American market is to sell a product with unique features around which unique selling points can be crafted. For example, a company selling facial mud from the special clay of the Dead Sea in Israel can use the fact that the clay has special cleansing and healing properties because it comes from a unique and unusual source as a unique selling point to tap into the otherwise impregnable American beauty market. These companies need to focus on their public relations (PR), and online marketing efforts in order to be a success in America. Also, since these companies tend to be smaller and more obscure, they need to ensure that they enlist the cooperation of the American media because this is key in being noticed by the American consumer as a brand new player in the American consumer market.

Americans love certain international celebrities and public figures like Kate Middleton, A.R. Rehman, and Meghan Markle, to name a few. If these celebrities and public figures love a certain product or brand line that an international company sells, that company’s marketing and PR team can use this as a major selling point when entering the American market. The association will dramatically boost the company’s American sales. Additionally, because Americans like to take more risks when buying and using products, international companies which sell unique and innovative products are more likely to do better. For example, a company selling a primer that doubles as a concealer would be selling a unique product which American women would crave. That company’s product sales would soar in the American market as a result. International companies should plan for a slow rollout of various consumer products to ensure that the people in their American target markets are ready for these products and are willing to purchase them.

Owners of international products must create a strong brand identity and sense for their brands to ensure that these products stand out enough in the American markets to motivate Americans to buy them instead of local products. These products should also have a stellar reputation and receive great reviews in the markets in which they are already being sold. This will paint a great image of the products in the minds of the American consumer since Americans are always on the lookout for quality products which are better in nature. The American consumer will be more inclined to make purchases as a result.

While entering the American market can seem daunting, in reality, it is not. International companies must follow a few tips, and craft a good marketing plan and strategy to ensure that their products receive the good PR and marketing attention that will allow them to sell in America!

Ellina davidson is an entrepreneur and chief editor of Business USA Today. She is an Internet Marketer and a Blogger also has some Programming and content marketing skills. Connect with her by Email to know more about her 🙂