Sports Related Videospowered by AdSparcRead Next For the complete collegiate sports coverage including scores, schedules and stories, visit Inquirer Varsity. Ginebra beats Meralco again to capture PBA Governors’ Cup title Japeth Aguilar embraces role, gets rewarded with Finals MVP plum ‘Mia’: Rom-com with a cause a career-boosting showcase for Coleen Garcia With odds stacked against them against the no. 2 seed Adamson, which held a twice-to-beat advantage in the Final Four, UP showed what fighting was all about, winning two straight to knock out Adamson and enter the title round for the first time since 1986.READ: UP Maroons head to first UAAP finals stint in 32 years, knocks out AdamsonFEATURED STORIESSPORTSGinebra beats Meralco again to capture PBA Governors’ Cup titleSPORTSJapeth Aguilar wins 1st PBA Finals MVP award for GinebraSPORTSGolden State Warriors sign Lee to multiyear contract, bring back ChrissThe 89-87 overtime win on Wednesday was nothing but an emotional moment for the players, the coaching staff and the UP fans.Take a look at some of the images of triumph and despair after today’s game courtesy of Inquirer Sports photographer Tristan Tamayo. MOST READ No.13 lucky for Orlando Bloom Gretchen Barretto’s daughter Dominique graduates magna cum laude from California college The decision on the Maguindanao Massacre case PLAY LIST 03:22The decision on the Maguindanao Massacre case03:13SEA Games 2019: PH’s Carlo Paalam boxing light flyweight semi final (HIGHLIGHTS)01:10Maguindanao massacre victims’ kin eagerly awaiting justice, says lawyer02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award Nadine Lustre’s phone stolen in Brazil Column: Deontay Wilder and Tyson Fury step up in heavyweight title fight LATEST STORIES In long-awaited moment for the UP faithful, the Fighting Maroons have returned to the UAAP men’s basketball finals after more than three decades.The Fighting Maroons had spent a number of years in the cellar but with a change in culture in the past few years and bright recruits, they were able to turn a slow start at 1-3 into a finals appearance to remember in Season 81.ADVERTISEMENT Don’t miss out on the latest news and information. Photo by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.netPhoto by Tristan Tamayo/INQUIRER.net Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew Lights inside SMX hall flicker as Duterte rants vs Ayala, Pangilinan anew After winning title, time for LA Tenorio to give back to Batangas folk View comments
Tottenham are finally ready to sell Luka Modric, who is still wanted by Chelsea, according to the Daily Mirror.Spurs have been linked with a host of players following the appointment of former Blues boss Andre Villas-Boas as manager at White Hart Lane.And it is claimed that Croatian playmaker Modric, who has been widely tipped to move this summer, will leave in order to fund new signings.Chelsea tried in vain to sign him in January. Real Madrid and both Manchester clubs are also said to be interested.Meanwhile, Daniel Sturridge is inevitably in the headlines following the news that he is suffering from suspected meningitis.The Chelsea forward, 22, has been treated at St Mary’s Hospital in Paddington, where his condition is being assessed.A friend of Sturridge is quoted by The Sun as saying: “The family have obviously been very concerned and worried.“Thankfully he’s been feeling a little bit better over the last 24 hours and everyone is hoping that’s a positive sign.“But the full facts won’t be known until the results of all the tests are back and have been examined by the experts.”And Paris St Germain boss Carlo Ancelotti has dismissed reports he is keen to sign John Terry from Chelsea.French media quote him as saying: “We are looking for a central defender and the club is in contact with some players, but not John Terry.”This page is regularly updated. Follow West London Sport on TwitterFind us on Facebook
Midfield duo Nemanja Matic and Cesc Fabregas return to the Chelsea starting line-up for the Champions League clash with Dynamo Kiev at Stamford Bridge, while Eden Hazard drops back to the substitutes’ bench along with Gary Cahill.Cesar Azpilicueta starts for the Blues at right-back, with Baba Rahman coming in at left-back and Kurt Zouma partnering skipper John Terry at the heart of the defence.Chelsea: Begovic; Azpilicueta, Zouma, Terry, Baba; Ramires, Matic; Willian, Fabregas, Oscar; Diego Costa.Subs: Blackman, Cahill, Loftus-Cheek, Kenedy, Hazard, Pedro, Remy.Follow West London Sport on TwitterFind us on Facebook
RELATED ARTICLES GAL-PVcostsheet.xls KTA-GAL-PVcostsheet.xlsx Net-Zero Energy versus Passivhaus Do Grid-Tied Photovoltaic Systems Really Have an Advantage?Testing… Testing… Homes as Net-Zero LaboratoriesNet-Zero Modular Homes Head for Peaks Island, MainePinpointing Leaks With a Fog MachineThinking About Net Zero Energy Phil and I would love to hear from you. If you have a great idea for an upcoming topic, want to leave general feedback, or want to share your favorite cocktail recipe, you can e-mail us at GALounge@greenbuildingadvisor.com. If you’d like to complain about our tangential ramblings, fragment sentences, or our general irreverence, you can email us at Complaints@StraightToTheTrashBin.com. In part two of this episode, the Net Zero conversation gets real as Phil and I talk about how to think about the balancing act of increasing your building performance, decreasing your energy demand, decreasing your mechanical costs, and optimizing your cost. Of course you have to have the target of net zero in mind and the whole team has to be on board. We’ve even included a handy spreadsheet that Phil’s office uses to help run the options and find that “sweet spot.” PODCAST: Net-Zero Homes, Part 1PODCAST: Net-Zero Homes, Part 3PODCAST: Passivhaus, Part 1 Remember to check back in later for Part 3, where we really get into the details of making net zero cost-effective. We’ll also share some ideas, and Phil shares a great song from the new Bright Eyes album. And of course part one tells you how to make our cocktail of the episode.Cheers!TRANSCRIPTThis is Part Two of the net zero series, and we’re going to focus on how to get to zero. We’ve talked about what it is and who’s doing it. We’ve talked about our cocktail, the Irish-American. It has been refreshed and we’re ready to move on.Chris: Phil, how do we get there? If a client walks in and says, “Hey, I’ve heard about net zero, and I want to be net zero” — what would be your next sentence?Phil: Right on! Whether you asked me or not, we were headed that way anyway. And it is simple. We know how to do it, but it’s about commitment. We’re doing the things we already know how to do and what you and I have been talking about forever. It’s less about the electrical loads and lighting, and more about reducing our energy demand as much as possibleChris: Yeah, we’re usually on the big three: air sealing, windows and doors, and insulation. It’s all about buttoning up and reducing your demand. I always like to throw in working with the sun.Phil: That’s part of it. Here we’re dealing a little bit more with human behavior, but we’re also dealing with our electrical load. Net zero is simple, but a lot of it is up to the person. The best clients are the excited, educated ones — excited about doing something green — and we’re getting more of those.Chris: Everyone is moving in that direction regardless of whether they want to or not. The goal is to reduce the energy demand as much as possible, and make up the difference with renewables. It’s really that simple. Jamie and I were doing a presentation and he pulled out a great spreadsheet — I have a similar spreadsheet — where you’re playing the “what if” scenario. The envelope is this, and the demand is this; therefore your mechanical system is this. You can almost chart where you start to go overboard with insulation, and you can chart where you can find that sweet spot.Phil: It’s all about the sweet spot. We can find it in a net-zero optimization spreadsheet. The goal is to make it and put it in a PHPP spreadsheet and make it another tab. All it is, is an Excel spreadsheet.Chris: It maximizes the optimization of your insulation to the reduction of the mechanical system so that the cost for your mechanical system is low and the cost for your insulation and other features is not that high. That’s the sweet spot.Phil: And the n the numbers will show you need $160,000 worth of renewables to get to net zero. Then you’ll bring it up to a R-40 wall and R-60 ceiling, and your renewables will come down to $40,000. Here’s the cool thing. I’ve had this conversation with Martin Holladay — at some point you should just buy more PVs and make it easier on yourself.Chris: Usually that conversation happens when you’re at the Passivhaus level. And you have the Passivhaus versus net zero discussion.Phil: Let’s go through the list. To reduce the energy demand, let’s get airtight. There’s the “big three,” and number one is “airtight.”Chris: That’s a wave of construction quality that is important. People know ACH50 now. If I say “ACH50” in a group of peers, 25% of them know it.Phil: Here’s a cool thing. We’ve only done it with one house, but I see people advocating for it: fog machines. You want to see a builder get on board quick: fill the house with fog, and send him on the outside of his house where he can see where his house is leaking. It’s kind of a commercial trick. The fog machine showed us the usual culprits around the doors that weren’t well sealed yet.Chris: You’re doing the opposite of the blower door. With the blower door you’re depressurizing the house and measuring how quickly it re-pressurizes. You get digital numbers at the door. With a fog machine you’re getting a fog machine on the inside and filling the place with fog, pressurizing the house and seeing where it leaks out. You stand at the outside of the house and you go, “Holy cow.”Phil: Airtightness. Windows and doors. We can say a little more about net zero. We can talk about optimized glazing.Chris: You’re trying to optimize day lighting so you’re minimizing the electrical usage of your lights. With net zero, every watt counts.Phil: We add daylighting to the list. It’s not just optimizing your glazing. It’s also daylighting. It’s kind of different, but it’s a corollary. Moving on to proper insulation.Chris: If you’re doing net zero, you’re at least doing 10/20/40/60 — the recommendations from the Building Science Corporation guys. Real quick: R-20 at the basement walls, R-40 for regular walls, and R-60 for whatever is above, and R-10 for under the slab. It’s not standard, but it’s a good rule of thumb.Phil: We find that people are often curious how we came up with that. When we do our cost-optimization spreadsheets, we generally end up in that area. R-40 keeps popping up — it’s kind of a sweet spot. Control of solar gains is more important to net zero south of us. They worry about overheating; you basically want to stick a big umbrella over the house in the summer.Chris: Clever architects figure out a way to do cool shading, and get rid of it in the winter and bring it back in the summer. Deciduous trees are great. I don’t know if we talked about this in our windows podcast, but you must balance your desire to see out your windows. With your systems you’ve reduced your demand and you’re trying to find the system that is your perfect match.Phil: That’s when we had our conversation about heat-pump COP: coefficient of performance. You have a high COP, then you could do a heat-pump scenario. We keep talking about getting off of fossil fuels. Heat-pumps are a great way to do that. They’re taking the mechanical world by storm. There’s a great article in the latest issue of Fine Homebuilding about how to heat a low-energy home. It’s a Martin article.Chris: Are we at the point when we talk about renewables?Phil: The last thing I want to mention is natural ventilation. We talked about how different it is down South. Maximize comfort and minimize the need for mechanical equipment. AC is important, but if you can catch those prevailing winds, you may not need it as much. Know your site and have rooms that have access to that air. In the South, AC is necessary some of the time, and in the North we have to heat our houses. It’s not within the human comfort zoneChris: Let’s talk real quick about HERS. It is the energy score from the Energy Star system. It’s a home energy rating system, and the closest thing we have to mpg for houses. In our climate zone, zone 6, if you get a HERS Index of 80, congratulations — you get an Energy Star label. You are 20% better than the code-compliant house. If I’ve got a HERS 40, you’re in striking distance of starting to use renewables and getting to net zero, with options of PV or wind. We’ve yet to do a podcast on wind, because residential wind is hard. You’ll likely only qualify for wind if your climate is too windy and brutal to be outside. Wind guys, e-mail me and tell me where I am wrong, and we’ll do a podcast on it.Phil: If you’re going to do renewables, you’re probably doing PV. If you want to get your heat or AC low, start considering solar hot water, biomass, geothermal. Those things all help out, but they’re not really helping your electricity load.Chris: Biomass can be carbon-neutral but not net zero. All right, let’s call this Part Two and we’ll wrap it up. In Part 2 of this episode, we discuss:The client is part of the team. The success of a net-zero home requires commitment from the owner.Know the simple strategy and stick to it: Reduce energy demand and make up the difference with renewables.Seal it up — bring down that ACH50. Phil chats about using a fog machine as a tool.Windows and doors — and daylightingProper insulation — Remember the 10-20-40-60 rule.Control solar gain.Systems — find the one that’s right for the house.Natural ventilation.What’s your HERS, before renewables and after renewables? (After renewables, it should be zero).Renewables make up the difference — likely solar, because residential wind is difficult. RELATED MULTIMEDIA You can also subscribe to the Green Architects’ Lounge on iTunes. That way, you’ll never miss a show—and it’s free.
I believe daily exercise is a must for a healthy heart. What is the ideal fitness regimen to keep my heart strong? – Sameera AbhichandaniAn active lifestyle, regular exercise and a sensible diet are the three pillars of a healthy heart. According to the American College of Sports Medicine, at least 30 minutes (up to 60 minutes) of low-to-moderate cardiovascular (aerobic) exercise done on most days of the week will help you maintain and improve your heart health.Walking, weight training, jogging, cycling, swimming, aerobics, dancercise are also excellent. All exercises should be done at a moderate intensity. An increase in intensity will certainly burn more calories and make the body stronger but will also increase the risk of injuries. Intensity should be increased depending on your age and fitness level. When it comes to weight training, one has to be selective. Isometric exercises are to be avoided at all times and strength training should be done using low resistance (lighter weights) and more repetitions. Yoga, Tai Chi and Pilates can be included in addition to the aerobic workout. Consult your physician before joining any exercise programme, though. Here are some suggestions to enjoy your workout and get it right:Take professional guidance for exercise and diet.Exercise for an hour on all days of the week.Exercise with friends and choose an activity you enjoy.Nisha Varma is a Reebok master Trainer based in delhi. Write to her at nisha.v@ preventionindia.com
‘We are too hospitable,’ says Sotto amid SEA Games woes Kouame finished with 13 points, 18 rebounds, four blocks, and two steals.Sports Related Videospowered by AdSparcRead Next Private companies step in to help SEA Games hosting Champ team Global carries new brand, finds new home in Makati PH underwater hockey team aims to make waves in SEA Games PLAY LIST 02:42PH underwater hockey team aims to make waves in SEA Games01:44Philippines marks anniversary of massacre with calls for justice01:19Fire erupts in Barangay Tatalon in Quezon City01:07Trump talks impeachment while meeting NCAA athletes02:49World-class track facilities installed at NCC for SEA Games02:11Trump awards medals to Jon Voight, Alison Krauss Isaac Go comes up huge for Ateneo. —PBA IMAGESIt was a different team that Tab Baldwin saw on the floor, a far cry from how his squad looks like in the UAAP. But the champion coach was pleased, nevertheless.Cignal-Ateneo, riding on its hot offense, cruised to a 103-75 victory over Go for Gold-CSB Thursday at Ynares Sports Arena in Pasig.ADVERTISEMENT LATEST STORIES Isaac Go fueled the Blue Eagles’ key run in the second quarter, a 24-3 tear that turned a slim 20-16 lead to a comfortable 44-17 advantage, capped by an Ange Kouame layup.Go topscored for the early favorites with 21 points on a sizzling 4-of-6 shooting from threes. He added four rebounds as Cignal-Ateneo gained an early headstart in the Aspirants Group.FEATURED STORIESSPORTSPrivate companies step in to help SEA Games hostingSPORTSUrgent reply from Philippine football chiefSPORTSPalace wants Cayetano’s PHISGOC Foundation probed over corruption chargesAdrian Wong also had his way from downtown, drilling five long bombs to notch 17 points, five rebounds, and four assists, as Matt Nieto contributed 14 points, seven assists, and three rebounds in the win.“This isn’t how we play in the UAAP. We’ll press a lot more, we’ll do a lot of other things that we really can’t do when our numbers are down. So offensively, I was surprised, we played pretty well,” he said. “We’re not doing a lot really, but the guys played very efficiently and that’s a good thing.” Don’t miss out on the latest news and information. ‘We are too hospitable,’ says Sotto amid SEA Games woes US judge bars Trump’s health insurance rule for immigrants SEA Games hosting troubles anger Duterte Grace Poe files bill to protect govt teachers from malicious accusations MOST READ Oil plant explodes in Pampanga town Oil plant explodes in Pampanga town View comments
TweetPinShare0 Shares NEW YORK — Hours after one of their best defenders had surgery, the Toronto Raptors got back to defending the way they know they can.Jonas Valanciunas had 22 points and 11 rebounds, and the Raptors handed the Brooklyn Nets their eighth straight home loss, 91-74 on Jan. 6.Even without DeMarre Carroll, who could be out a while after arthroscopic surgery on his right knee across town, the Raptors held the Nets below 40 percent shooting and won easily even while missing 18 of their 22 3-point attempts.“We’re going to have games where we’re not going to be able to score,” guard DeMar DeRozan said. “We’ve got to understand we’ve got to be able to win games in the 80s and keep teams, like tonight, in the low-70s, high-70s.”Kyle Lowry had 17 points, eight rebounds and six assists. He made all seven shots inside the arc but was 0-for-7 from 3-point range as Toronto bounced back after giving up nearly 120 points per game in consecutive losses to Chicago and Cleveland.Brooklyn is at the other end of the Eastern Conference standings, and its poor play at home is one of the reasons. The Nets haven’t won at Barclays Center since beating Philadelphia on Dec. 10.“We need to work through some things,” center Brook Lopez said. “It hasn’t all gone as planned.”DeRozan scored 15 points.Carroll is one of the Raptors’ best defensive players, but the Raptors had no trouble getting their defense back on track after their back-to-back losses. They have won 15 straight games when holding opponents below 100.“I thought overall we needed a game like that to show from start to finish we put our defensive imprint on the game,” coach Dwane Casey said.And it helped on the other end to have a strong game from Valanciunas with their outside shots not falling.“I think JV just did a good job of being in the right spots tonight,” Lowry said. “He was much more active and going against a true big like Brook he just got up for the challenge.”Lopez had 24 points and 13 rebounds for Brooklyn, which wore black uniforms reading “Los Nets” instead of its usual whites.But the result was the same as usual at home, where the Nets heard a few boos as the Raptors led by double digits throughout the fourth quarter.“It was just overall domination,” Nets coach Lionel Hollins said.The Raptors outscored the Nets 16-2 to close the second quarter, then finished the third with a 13-4 spurt that gave them a 70-56 lead. Toronto quickly pushed it to 18 to put it away.Joe Johnson, battling a bruised left quad, finished with five points on 2-of-7 shooting. He was scoreless until hitting a 3-pointer in the third quarter, giving him a field goal in 919 straight games, the longest active streak in the NBA.(BRIAN MAHONEY, AP Basketball Writer)