Properly Executing Strength Training Exercises Part 2

In this section we will cover how to determine the proper number of sets and repetitions to meet your individual goals. For those who want a better understanding of the program you currently follow, or want to design your own workout schedule, these are important variables that can greatly influence the results you see.

First off, let's be clear on what these two terms mean. A set is defined as an entire strength training exercise reflecting from when you begin the move to when you complete it. Using the simple bench press as an example, the set begins when you take the weight off the rack, continues through all the times you lower and raise the bar, and primarily ends when you place the weight back on the rack. Most workout schedules will have you perform exercises for more than one set.

A repetition takes place within each set. They are the individual efforts that you usually repeat more than once before resting again. Using the bench press, one repetition is completed when you completely lower the bar, and then raise it back to the top. Rarely, if ever, you will complete just one repetition in a set.

Varying the number of sets and repetitions can produce drastically different physical changes over time. If you know what you want to accomplish, then you need to know the right amount of sets and reps to match your needs.

Choosing the number of repetitions

As we mentioned in Part 1, it is important that you know how to choose the right weights, regardless of the number of repetitions you perform. We will not get into that again here, but anything we mention here is dependent on picking weights that are not too heavy or too light. Our goal in this section is to give you guidelines on what you can expect to achieve for each repetition range. Strength training can help you build muscle, get a great cardiovascular workout, and of course, make you stronger.

Very high repetitions, like 15 or more per set, works very well as a cardio workout to help burn calories and strengthen your heart. You will need to take very little rest between sets, and should be careful here not to go too heavy, but for this specific goal a 15+ repetition range is very effective. Do not expect to get significantly stronger or muscular, though. If you are really hardcore and do 50-100 + repetitions on each set, though, you will help to strengthen the tendons and ligaments that hold your joints together.

Choosing a 10-15 repetition range starts to work toward gaining some strength and muscle, but not too much. Personally I think it is a good range for beginner athletes to work with, because the weights will not be overwhelming and they get a lot of practice perfecting their technique. This is also about the range anyone under the age of 15 should use when they are dealing with free weights, although they should not be spending a lot of time with them at that age.

The 6-10 repetition range is a good transition zone for 15-16 year olds, and for those who want a little more strength and / or muscle development than they'd get from the 10+ range. Most athletic-based programs use repetitions in this range, but I would suggest that it is not the best choice. It is a certain safe choice in that you will not go too heavy, but you will see some strength gains. In my opinion, there is a better choice.

I believe that anyone really interested in building strength, power, or muscle mass should be primarily working in the 4-5 repetition zone. If you are over 16, follow the guidelines given in Part 1, and have good technique, training this heavy is as safe as anything else you'll do in a workout program. It allows you to consistently train with heavier weights, which in turn will build your strength and maximize your power potential. And, depending on the number of sets you elect to perform, it can quickly build muscle, as well.

Anything done for 3 repetitions or less works pretty close to your limits, and should be done sparingly. It will build strength and power, but will not do much for gaining muscle unless you do a very high number of sets. Elite power lifters may work in this range fairly regularly, but for 99% of us you can make great progress with the 4-5 rep plan.

No matter which range you feel is best for you, proper technique is always your first priority. And for those choosing weights of 10 repetitions or less, it is always a good idea to have a spotter watching you in case you misjudged what weight you should have used.

Choosing the number of sets

Regardless of the number of repetitions you perform per set, you can choose to do one, two, or any number of sets for a particular exercise. The amount of sets you complete has to do with one critical variable: volume. Volume involves the total amount of weight you lift within a workout. If you multiply the weight used times the number of repetitions per set, and multiply that by the number of sets, it will give you the total volume of weight you lifted.

Why is this so critical? Because the higher your volume, the greater your chance of building muscle. The lower the volume, the less chance you have of adding bulk.

Some athletes need extra mass to perform better for their sport, but others would have been adversely affected. Luckily, this critical factor can easily be controlled.

If you want to gain muscle, do more sets of each exercise. Three to five sets is usually about right, but occasionally you can go even higher. Anything more than 6 sets of a heavy weight exercise (using the 4-5 rep range we recommend) and you may not be able to sustain that volume for long without getting hurt. Tendonitis is the most likely problem you will face.

Unfortunately, there is a definite downside to performing more sets, especially when using heavier weights. The added volume can be incredibly taxing on your body over the long term, and will make it difficult to work on other aspects of your training. I would recommend setting aside a specific time of year to focus almost solely on mass training, if it is even necessary for you, and save other goals for another time.

If you need to get stronger and more powerful, but want to avoid getting bigger or need your energy for other goals, then go with one or two sets per exercise. Two schedules that work well here are to do one set per exercise five days per week, or two sets per exercise three days a week. Both keep the volume relatively low, but the heavy weights will help you adapt to what you need. Keeping the number of sets down will allow you to put more of your energy towards other goals, allowing you to build two or more skills at the same time.

That is our general guide for how to determine the correct number of sets and repetitions you need to meet your goals. This is obviously a more detailed topic than we covered here, but hopefully it is a good starting point for you. In our final article in this series we will cover how to determine the right rest times in between sets, and give you some important reasons why you should always use proper technique in your training.

Effect of Liberalisation in Insurance Industry

Introduction

The journey of insurance liberalization process in India is now over seven years old. The first major milestone in this journey has been the passing of Insurance Regulatory and Development Authority Act, 1999. This along with amendments to the Insurance Act 1983, LIC and GIC Acts paves the way for the entry of private players and possibly the privatization of the hitherto public monopolies LIC and GIC. Opening up of insurance to private sector including foreign participation has resulted into various opportunities and challenges.

Concept of Insurance

In our daily life, whenever there is uncertainly there is an involvement of risk. The instinct of security against such risk is one of the basic motivating forces for determining human attitudes. As a sequel to this quest for security, the concept of insurance must have been born. The urge to provide insurance or protection against the loss of life and property must have promoted people to make some sort of sacrifice willingly in order to achieve security through collective co-operation. In this sense, the story of insurance is probably as old as the story of mankind.

Life insurance in particular provides protection to household against the risk of premature death of its income earning member. Life insurance in modern times also provides protection against other life related risks such as that of longevity (i.e. risk of outliving of source of income) and risk of disabled and sickness (health insurance). The products provide for longevity are pensions and annuities (insurance against old age). Non-life insurance provides protection against accidents, property damage, theft and other liabilities. Non-life insurance contracts are typically shorter in duration as compared to life insurance contracts. The bundling together of risk coverage and saving is peculiar of life insurance. Life insurance provides both protection and investment.

Insurance is a boon to business concerns. Insurance provides short range and long range relief. The short-term relief is aimed at protecting the insured from loss of property and life by distributing the loss amongst large number of persons through the medium of professional risk bearers such as insurers. It enables a businessman to face an unforeseen loss and, therefore, he need not worry about the possible loss. The long-range object being the economic and industrial growth of the country by making an investment of huge funds available with insurers in the organized industry and commerce.

General Insurance

Prior to nationalizations of General insurance industry in 1973 the GIC Act was passed in the Parliament in 1971, but it came into effect in 1973. There was 107 General insurance companies including branches of foreign companies operating in the country upon nationalization, these companies were amalgamated and grouped into the following four subsidiaries of GIC such as National Insurance Co.Ltd., Calcutta; The New India Assurance Co. Ltd., Mumbai; The Oriental Insurance Co. Ltd., New Delhi and United India Insurance Co. Ltd., Chennai and Now delinked.

General insurance business in India is broadly divided into fire, marine and miscellaneous GIC apart from directly handling Aviation and Reinsurance business administers the Comprehensive Crop Insurance Scheme, Personal Accident Insurance, Social Security Scheme etc. The GIC and its subsidiaries in keeping with the objective of nationalization to spread the message of insurance far and wide and to provide insurance protection to weaker section of the society are making efforts to design new covers and also to popularize other non-traditional business.

Liberalization of Insurance

The comprehensive regulation of insurance business in India was brought into effect with the enactment of the Insurance Act, 1983. It tried to create a strong and powerful supervision and regulatory authority in the Controller of Insurance with powers to direct, advise, investigate, register and liquidate insurance companies etc. However, consequent upon the nationalization of insurance business, most of the regulatory functions were taken away from the Controller of Insurance and vested in the insurers themselves. The Government of India in 1993 had set up a high powered committee by R.N.Malhotra, former Governor, Reserve Bank of India, to examine the structure of the insurance industry and recommend changes to make it more efficient and competitive keeping in view the structural changes in other parts of the financial system on the country.

Malhotra Committee’s Recommendations

The committee submitted its report in January 1994 recommending that private insurers be allowed to co-exist along with government companies like LIC and GIC companies. This recommendation had been prompted by several factors such as need for greater deeper insurance coverage in the economy, and a much a greater scale of mobilization of funds from the economy, and a much a greater scale of mobilization of funds from the economy for infrastructural development. Liberalization of the insurance sector is at least partly driven by fiscal necessity of tapping the big reserve of savings in the economy. Committee’s recommendations were as follows:

o Raising the capital base of LIC and GIC up to Rs. 200 crores, half retained by the government and rest sold to the public at large with suitable reservations for its employees.

o Private sector is granted to enter insurance industry with a minimum paid up capital of Rs. 100 crores.

o Foreign insurance be allowed to enter by floating an Indian company preferably a joint venture with Indian partners.

o Steps are initiated to set up a strong and effective insurance regulatory in the form of a statutory autonomous board on the lines of SEBI.

o Limited number of private companies to be allowed in the sector. But no firm is allowed in the sector. But no firm is allowed to operate in both lines of insurance (life or non-life).

o Tariff Advisory Committee (TAC) is delinked form GIC to function as a separate statuary body under necessary supervision by the insurance regulatory authority.

oAll insurance companies be treated on equal footing and governed by the provisions of insurance Act. No special dispensation is given to government companies.

oSetting up of a strong and effective regulatory body with independent source for financing before allowing private companies into sector.

competition to government sector:

Government companies have now to face competition to private sector insurance companies not only in issuing various range of insurance products but also in various aspects in terms of customer service, channels of distribution, effective techniques of selling the products etc. privatization of the insurance sector has opened the doors to innovations in the way business can be transacted.

New age insurance companies are embarking on new concepts and more cost effective way of transacting business. The idea is clear to cater to the maximum business at the lest cost. And slowly with time, the age-old norm prevalent with government companies to expand by setting up branches seems getting lost. Among the techniques that seem to catching up fast as an alternative to cater to the rural and social sector insurance is hub and spoke arrangement. These along with the participants of NGOs and Self Help Group (SHGs) have done with most of the selling of the rural and social sector policies.

The main challenges is from the commercial banks that have vast network of branches. In this regard, it is important to mention here that LIC has entered into an arrangement with Mangalore based Corporations Bank to leverage their infrastructure for mutual benefit with the insurance monolith acquiring a strategic stake 27 per cent, Corporation Bank has decided to abandon its plans of promoting a life insurance company. The bank will act as a corporate agent for LIC in future and receive commission on policies sold through its branches. LIC with its branch network of close to 2100 offices will allow Corporation Bank to set up extension centers. ATMs or branches with in its premises. Corporation Bank would in turn implement an effective Cash Flow Management System for LIC.

IRDA Act, 1999

Preamble of IRDA Act 1999 reads ‘An Act to provide for the establishment of an authority to protect the interests of holders of insurance policies, to regulate, to promote and ensure orderly growth of the insurance industry and for matters connected therewith or incidental thereto.

Section 14 of IRDA Act, lays the duties, powers and functions of the authority. The powers and functions of the authority. The powers and functions of the Authority shall include the following.

o Issue to the applicant a certificate of registration, to renew, modify withdraw, suspend or cancel such registration.

o To protect the interest of policy holders in all matters concerning nomination of policy, surrender value f policy, insurable interest, settlement of insurance claims, other terms and conditions of contract of insurance.

o Specifying requisite qualification and practical training for insurance intermediates and agents.

o Specifying code of conduct for surveyors and loss assessors.

o Promoting efficiency in the conduct of insurance business

o Promoting and regulating professional regulators connected with the insurance and reinsurance business.

o Specifying the form and manner in which books of accounts will be maintained and statement of accounts rendered by insurers and insurance intermediaries.

o Adjudication of disputes between insurers and intermediates.

o Specifying the percentage of life insurance and general and general business to be undertaken by the insurers in rural or social sectors etc.

Section 25 provides that Insurance Advisory Committee will be constituted and shall consist of not more than 25 members.Section 26 provides that Authority may in consultation with Insurance Advisory Committee make regulations consists with this Act and the rules made there under to carry the purpose of this Act.Section 29 seeks amendment in certain provisions of Insurance Act, 1938 in the manner as set out in First Schedule. The amendments to the Insurance Act are consequential in order to empower IRDA to effectively regulate, promote, and ensure orderly growth of the Insurance industry.

Section 30 & 31seek to amend LIC Act 1956 and GIC Act 1972.

Impact of Liberalization

While nationalized insurance companies have done a commendable job in extending volume of the business opening up of insurance sector to private players was a necessity in the context of liberalization of financial sector. If traditional infrastructural and semipublic goods industries such as banking, airlines, telecom, power etc. have significant private sector presence, continuing state monopoly in provision of insurance was indefensible and therefore, the privatization of insurance has been done as discussed earlier. Its impact has to be seen in the form of creating various opportunities and challenges.

Opportunities

1. Privatization if Insurance was eliminated the monopolistic business of Life Insurance Corporation of India. It may help to cover the wide range of risk in general insurance and also in life insurance. It helps to introduce new range of products.

2. It would also result in better customer services and help improve the variety and price of insurance products.

3. The entry of new player would speed up the spread of both life and general insurance. It will increase the insurance penetration and measure of density.

4. Entry of private players will ensure the mobilization of funds that can be utilized for the purpose of infrastructure development.

5. Allowing of commercial banks into insurance business will help to mobilization of funds from the rural areas because of the availability of vast branches of the banks.

6. Most important not the least tremendous employment opportunities will be created in the field of insurance which is a burning problem of the presence day today issues.

Current Scenario

After opening up of insurance in private sector, various leading private companies including joint ventures have entered the fields of insurance both life and non-life business. Tata – AIG, Birla Sun life, HDFC standard life Insurance, Reliance General Insurance, Royal Sundaram Alliance Insurance, Bajaj Auto Alliance, IFFCO Tokio General Insurance, INA Vysya Life Insurance, SBI Life Insurance, Dabur CJU Life Insurance and Max New York Life. SBI Life insurance has launched three products Sanjeevan, Sukhjeevan and Young Sanjeevan so far and it has already sold 320 policies under its plan.

Conclusion

From the above discussion we can conclude that the entry of private players in insurance business needful and justifiable in order to enhance the efficiency of operations, achieving greater density and insurance coverage in the country and for a greater mobilization of long term savings for long gestation infrastructure prefects. New players should not be treat as rivalries to government companies, but they can supplement in achieving the objective of growth of insurance business in india.

Real Estate Management Fees

The property investor has decided to hire a management company to take care of their many properties. They interview several before making a decision on the company they will hire. There are many things they will be comparing, among them the real estate management fee the company charges. The investor needs to determine whether they want to pay a monthly percentage or a flat fee for the managers services.

Investors should look at more than the monthly fee they will be paying. Sometimes for a higher percentage you will receive more services. The cheaper rate of some managers does not include the extra fees charged. Find out if the advertising is included in the normal fee. Will they be charging each time they show the property to a potential client? Are their leasing fees on top of the management fees? The investor should read each companies contract to determine what is included in their real estate management fee.

A real estate management fee is charged based on a percentage of income collected with a minimum monthly base fee. Fees will often vary by the type and size of the property. Fees can be a flat rate for a single family home or 6 percent of the rental income for larger properties. Larger properties typically command a lower percentage rate (ie, 2 percent) than a single family home that may be quoted up to10 percent. Fees are negotiated on a per property basis and depend on many factors including condition, location and size of the property, etc. Leasing and other auxiliary service fees are separate and in addition to the management fee.

The investor should ask what services cost extra. They should determine if evictions are an extra fee. The contract should state how and when the fee is collected. Will the investor be billed or is it deducted from your account? On a monthly or quarterly basis? Is there a cost to prep the units for rent? And what is the typical cleaning fee on vacancies?

A management company fulfills many services for the investor. The company takes care of the daily activities of renting the property, collecting rents, accounting and monthly statements, hire contractors for services such as cleaning, groundskeepers and maintenance work as well as supervise any work. The real estate management fee the investor pays provides them with peace of mind.

The investor has interviewed several companies and found the fees are close in range with a few exceptions. They decide to further investigate each companys contract and references. By comparing all the services and getting good referrals, the investor can make an informed choice.

Interviewing the management company to determine the real estate management fee that charge is the first step to hiring a reliable company. The final cost the investor will pay the management company is determined by many things as well as the monthly fee. How well the company communicates with the investor and tenants, how they handle problems, their attention to detail in the leasing process and their ability to maintain the property in good condition all determine the investors final costs on each property.

Hiring a good management company helps the investor rent his property faster and provide preventive maintenance before problems become major repairs and expenses. The investor should look at more than the initial monthly fees when determining how much it will actually cost them if they go with the cheapest company.

Why the Germans Do Not Prefer Electronic Payments

The world of payments is rapidly moving towards the digital options. However, still several customers use cash and they finalized their transactions by using actual cash.

Industry experts are predicting that cash will be obsolete in a few coming years. However, there is a European country which is following a totally opposite trend. In Germany, the use of physical cash is more than any other country in the world. According to a research conducted by Federal Reserve, the people of Germany use cash in 82 percent of their financial transactions. 13 percent of these transactions are executed by using debit cards while only 2 percent of the transactions are carried out using credit cards. Germans keep more cash in their wallets as compared to the amount carried by people in other countries. On average, each German keeps $ 123 in his wallet. As per the research, the average amount kept in the wallet by Germans is almost double as compared to the quantity of cash kept by people in other countries. Americans keep $ 74 in their wallets, on average, while the people of Netherland carries $ 51.

The people of Germany not only like to pay in cash but also, they want complete freedom to do so. A recommendation to limit the use of cash faced extreme opposition from consumers and political experts. According to Guardian's report, there was a ban imposed in Germany on making any payment via cash which has worth more than 5 thousand pounds. The purpose of this ban was aimed at stopping money laundering and the use of cash to support terrorist activities. Such bans are commonly imposed in other countries of European Union but in Germany, this suggestion faced strong criticism by the majority of the political groups.

According to Guardian, the head of Germany's Central Bank, Jens Weidmann said while speaking to the journalist of Germany's newspaper named "The Bild" that if Germans get the impression that the use of cash is going to be graduated in the country, it can Prove to be actually fatal.

Even the newspaper was also against this suggestion. In February 2016, the newspaper published an open letter and urged the readers to sign it and send it to the finance minister.

The commitment of German people with the use of actual cash is so strong that most of the people are storing the cash in their homes. As per Wall Street Journal, the majority of Germans are withdrawing their money from banks and storing it in the safes inside their homes. This trend is so intense that a vault making company reported 25 percent increase sales increase in the first half of the year 2016. Several other companies are delivering their maximum production in order to meet the increased demand of vaults.

Why do Germans Prefer Cash?

Despite the fact that electronic payments have made the things extremely easy for the people, why Germans still prefer physical cash over electronic payment? One reason for this is the security. Germans believe that payments via physical cash are more safe and reliable as compared to electronic payments.

To cater these issues, it is recommended that such a payment partner should be chosen which is compliant with the standards of data security. Moreover, the payment processor chosen by German people should accept some payment options. Online traders can only accept electronic modes of payment, but if Germans are provided with multiple payment options, they can easily choose the one which is best suited to their needs and expectations.

According to the Wall Street Journal, another reason behind German's hesitation regarding the electronic payment is inflation. Because of the negative interest rate implemented by the European Central Bank, the Germans have to pay for making the deposit into the bank. Furthermore, the history of hyperinflation also made the people of Germany reluctant towards the use of online payments.

Because of the fact that the payment systems continue to get more and more advanced, it is expected that with the passage of time, the Germans will also move towards electronic payments, especially when they have to make international payments. Business companies have to work hard in order to reach German people, but these companies should not give up.