Capital FM partners with Abryans to bring you the biggest fashion event in Uganda

Capital FM is the official radio partner of the 2017 Abryans Style and Fashion Awards 2017.

Wordsmiths from the golden literary eon coined the notion that; ‘class gravitates towards class.’ And they were right. Because indeed, with affluence comes pride. Such was the case when Uganda’s finest English Speaking radio station, Capital FM (on frequency 91.3,) together with its sister radio, Beat FM, joined the list of sponsors at the forthcoming Abryanz and Style Fashion Awards (ASFAS.)

During a mini press brief about the partnership on Thursday, Capital FM General Manager Peter Mungoma referred to the ASFA’s as a phenomenal venture.
“We are excited to be part of a ceremony that attracts a youthful audience. The ASFAS resonate with our audience, the youthful population that loves style, fashion and flamboyance. We will thus use this opportunity to help the continent celebrate the individuals that have flourished in the different institutes of fashion,” relayed an ecstatic Peter Mungoma.

The mini press brief that took place at the Capital FM premises at Kisementi also had celebrated TV and radio presenter Katongole Omutongole, currently of Beat FM, relay his excitement about the new partnership.
“Beat FM is undoubtedly the best Luganda speaking radio station in the country right now. And even when our audience is not exactly the type you’d call fashion savvy, they are excited and willing to learn about trends. They will be excited to learn about fashion and be in an environment full of people that exude such oomph. It is an opportunity we won’t take for granted,” explained Katongole.

Capital Fm joins a list of sponsors like Ciroc Premium Vodka, NTV, , KCCA, Bell Jamz, Uganda Police, Pemba Sports Africa, Sky Beach Freedom City, Fenon Events, Joram Model Management, MuleyiPr that are supporting the process of organization of the forthcoming Abryanz Style and Fashion awards that are due for 8th December 2017.

 

 

Good sleep will help you cut that weight you are struggling with

Trucker-turned-fitness-instructor Siphiwe Baleka is sleeping better and getting his body in shape for the long haul. The founder of Fitness Trucking discovered his niche training truck drivers to get in shape and improve their health.

Devastated after failing to qualify for the U.S. Olympic Swimming Trials when he was a competitive swimmer at Yale University, Baleka dropped out of school and spent the next 15 years traveling the world. In 2008, the athlete became a long-haul truck driver. The job allowed him to make a steady income while satisfying his urge to travel. But the sedentary occupation caused the former swimmer to put on 15 pounds in just two months.

“For most of my life I was very fit and [had] great abs,” Baleka told NBC News BETTER. “[I] would look in the mirror [and] was very proud of my body. Now all of a sudden I’ve got love handles.'”Trucker-turned-fitness-instructor Siphiwe BalekaBrooke Partridge

To get back in shape, the trucker worked out at rest stops, gas stations and parks on his downtime.

“I started to think, ‘Hey, there is a fitness and nutrition program for everyone in America except long-haul truck drivers,” he said.

Getting back in shape inspired Baleka to found Fitness Trucking, an award-winning fitness program for truck drivers. Baleka knew from experience that truckers are faced with a unique set of challenges. According to him, not only are they sedentary for long periods of time, but they lack one of the most vital components of a healthy metabolism: sleep.

The National Sleep Foundation recommends between 7 and 9 hours of sleep for adults. Truckers are among the country’s most sleep deprived, getting less than five hours a night on average, according to Baleka.

“You have all these severe limitations and restrictions and with your schedule always changing it throws off your circadian rhythms, [which] has an effect on your hormone production and in particular the hormones that regulate your metabolism,” explained the fitness instructor.

The hormones that regulate hunger are produced while we sleep, according to Baleka. When you don’t get enough sleep, you don’t get enough of the hormones that maintain a healthy, efficient metabolism, he explained.

“Ultimately the result is the circadian rhythms are disrupted, the hormone production is thrown out of whack, and drivers literally lose the ability to regulate their metabolism or their hunger,” he said.

The sleep-deprived put on pounds as these hormonal imbalances throw the metabolic system out of whack, causing them to overeat or skip meals entirely, Baleka said.

Six Steps to Rev Up Your Metabolism While You Sleep

According to the former trucker, you can speed up your metabolism by taking the right steps to improve your night-time habits.

1. Track your sleep

Baleka recommends purchasing a wearable sleep tracker that can help you track your sleep and measure fatigue levels throughout the day.

“Just by being aware of them, you can start to correct and normalize them,” he explained.

2. Create a sleep routine

Going to bed at the same time every night and waking up at the same time every morning establishes a routine for a normal sleep pattern, Baleka said.

“You want to set a routine where you condition your body ahead of that time to know that that’s what’s coming,” he instructed.

3. Power off electronic devices an hour before bedtime

Light-stimulation from electronic devices trick the body into thinking it’s still daylight, according to Baleka. He said it’s important to wean yourself off about an hour before bed.

“The light stimulation is one of the things that can cause people to have difficulty falling asleep. So by turning off the electronic stuff you’re not exposing yourself to those light rays that can keep you up,” he said.

4. Respect the sleep environment

Baleka recommends a zero-electronics policy in the bedroom.

“Take the electronic stuff out of your bedroom and only use your bed for sleeping or sex,” he advised.

5. Keep a book on your nightstand

The fitness instructor recommended a cup of camomile tea —known for its calming effects —and reading a book before hitting the sack.

“For a lot of people you can get one to two pages into a book and you’re knocked out,” he said.

6. Keep it consistent

“You do all of [these steps] and you do them consistently, you will train your body [to think] ‘Hey, when I enter this environment, that’s the signal for me to go to sleep,'” Baleka concluded.

 

-NBC

Drop these habits or you die broke

You were born poor, but if you die poor you have yourself to blame. Before you finish reading this article, at least 8 out of 10 people will have done something that contributes to their future poverty. Only 2 out of 10 will have done what is required to remain prosperous in the future. The question you need to ask yourself today is, “I’m I among the lucky 2 or the not-so-lucky 8?”
Here are 6 habits that could easily draw your route-map to a life of perpetual poverty.

1.You focus on linear income instead of passive income

Most people focus on linear income in the name of salary, allowances and one-off payments. Wise men on the other hand focus on passive income in the name of royalties, interest rates, value addition and profit.
Relying on linear income is similar to using buckets to fetch water from the river. With time, you’ll get too old and too tired to transport them to and fro and that means you’ll have to starve for as long as you don’t go to the river.
bucketsRelying on passive income on the other hand is similar to building a pipeline. It may require a lot of work at the beginning but with time, you’ll no longer have to go to the river to get water – the river will come to you and you’ll not starve.
This is the most fundamental principal of wealth creation that most (including you) are oblivious about.

2.You’re still waiting to start your journey of success

Everyone wants to succeed but very few people are willing to step into the cold waters. Do you see the problem here? In the history of the world, no marathon race has ever been won (or even finished) by someone who never left the starting line.
As you’re stuck saying that you have no enough capital to start, someone else is busy making good use of whatever little they have.
As you’re busy lamenting that there are no business ideas, someone else is busy sharpening his innovation claws.
When you’re busy complaining about a problem in your society, someone else is busy thinking how to start a business that solves that problem.
Continue waiting at the starting line and poverty will soon find you there to keep you company.

3.When you earn more you spend more
Consistently raising your expenditure is a good way to accumulate debt and to remain stuck in the echelons of poverty. To stay out of bad debt, you will either need to find a way to earn more or spend less. The first and best option is to find ways to earn more and keep your expenditure constant.
As you know this can only be done by creating multiple streams of income and lot’s of thinking is necessary in that case.
The second option is to simply cut on unnecessary expenses. The money that is saved from these budget cuts could be used for embarking on future investment programs.

4.You complain instead of committing

“Life is too expensive”; “It’s hopeless; I’ll never get out of debt”; “I don’t earn enough money.” Have you ever uttered any of these statements before, or perhaps all of them? Old habits die hard; however, as long as you do nothing to change; then you and your coming generation have a direct ticket to the land of poverty.
Stop complaining and making lame excuses. Instead, take responsibility for your non-productive habits and focus on changing them – then do it!

5.You live for today, hoping tomorrow will care about its worries

In the 1950s a scientist from Harvard University studied the reasons for upward socio-economic mobility. He wanted to know how comes some generations get wealthier while others get poorer. All his research brought him to a single factor that he concluded was more accurate than any other thing in predicting success – he called it “The Time Pespective”.
Time perspective is basically how far you project into the future when you make a decision today. An example of a long-term perspective is when a wise family man buys land or insurance for their child, even though he or she will not need it for the next eighteen years. This is a long-term approach that involves sacrificing in the short term to assure better outcomes in the long-term.
Most people remain poor because their “time perspective” is focused on short-term goals such as meeting basic lifestyle needs, buying luxury items, paying rent etc…are you one of them?

6.You just don’t get it!

The problem is that you keep learning but you don’t get it. You’re educated but you’ve never internalized what your teachers told you. You have knowledge but you don’t want to think too hard how to use it. You’re still stuck at the starting line all along because you don’t want to start small and grow bit by bit from there. You’re still stuck in the lottery mentality hoping that one day you’ll wake up and voila! discover “the newest, incredibly easiest way to get wealth.”

Final Word

Most people remain poor, not because they don’t have the knowledge. Not because they don’t read Kuza Biashara and other business-related articles. But because they don’t LEARN BY DOING. They just don’t get it!
Being wealthy and prosperous requires more than just physical ownership. It is a state of happiness, well-being while wishing the same for others. So while you are working to escape from poverty, remember to be happy along the way!

 

 

-Kuzablog

Lack of sleep could be a symptom of an underlying health problem

Insomnia is excruciatingly tiring to deal with. It incapacitates you by making you unable to deal with changes — it took me 2 days to shift my schedule around so that I could have enough time last night to prepare for deep sleep. But all it took was a text message to send my mental state into anxiety, worry, depression, all at once. I laid in bed wide awake for 5 hours and towards the end, thought about how productive I could have been, if I hadn’t spent all this time lying on the bed.

When you don’t get enough sleep, you are never fully present in the moment. Tiredness looms over your whole presence. Productiveness decreases. You turn up late, or you miss meetings in the morning because that’s the time when you start to fall asleep — and you refuse to let anything get in the way. Guilt consumes you.

You feel hopeless, worthless, and cancel on anything that makes you anxious, and everything makes you anxious and annoyed, even people on the train chatting on their phones. Whenever you’re present in a class, or at a meeting, it takes you tremendous effort and courage. You feel like you’ve conquered something, until you realise that you’re putting in so much effort for something that requires minimal effort for others, and start to despair.

The emotional detriments of insomnia is an endless cycle of guilt, tiredness and hopelessness. Trying to escape drains both willpower and reputation.

Reputation, because insomnia is not an excuse, and neither is depression. Wanting to sleep is seen as lazy. Not sleeping earlier is seen as a mismanagement of time. To the working world, the dark rings under your eyes represent no more than inefficiency as a human being.

They tell you that they understand you, and give recount of that one time when they stayed up all night, not knowing you’ve been awake for 3 days straight more times than you can remember. They give advice on scented candles, and classical music, not knowing that you’ve tried even alcohol in desperation. You thank them for their good will, while they walk away wondering why you’re too stubborn to take their advice. They shake their heads at you.

But insomnia is not just insomnia. Insomnia is often a symptom of something larger that should be solved. Of health problems. Of mental discomfort. Insomnia is a symptom that aggravates the already aggravated situation. It traps you and eventually consumes you, making you question your sanity every night when you lay in bed with an overactive mind, thinking about all the mistakes in your life. It doesn’t help that insomnia has high comorbidity with depression and anxiety, all of which rides on each other to escalate the demise of your mind.

There is no easy solution to sleeplessness, because the causes are so diverse. This is a picture of what insomnia can be, and the hidden emotional costs of this debilitating condition.

“ Are you going to sleep soon? “

“ I try.”

 

 

-Thought Catalogue

Here comes lent, Catholics wont eat meat for the next 40 days

Pretty sure you have seen people with crosses drawn on their foreheads this morning and you will see many more during the day. Today is ash Wednesday. Here are some of the things you may need to know about ash Wednesday.

What’s the purpose of Ash Wednesday?

It marks first day of the 40 days of Lent, a roughly six-week period (not including Sundays) dedicated to reflection, prayer and fasting in preparation for Easter. It ends on Holy Thursday, the fifth day of Holy Week (the week leading up to Easter) that marks the Last Supper. In addition to certain rules about foods and fasting, many Christians (and even non-Christians) abstain from additional foods, luxury or material goods or certain activities and habits.

Where do the ashes some people put on their face come from?

They’re obtained from the burning of the palms of the previous Palm Sunday, which occurs on the Sunday before Easter, and applied during services. Palm Sunday marks Jesus’ return to Jerusalem, when people waved palm branches to celebrate his arrival. The ashes are typically mixed with Holy Water or oil.

What do the ashes mean?

The ashes, applied in the shape of a cross, are a symbol of penance, mourning and mortality. Centuries ago, participants used to sprinkle themselves with ashes and repent much more publicly, but the practice fell away sometime between the 8th-10th century before evolving into what it is today. There aren’t any particular rules about how long the ashes should be worn, but most people wear them throughout the day as a public expression of their faith and penance.

What else do Catholics have to do?

On Ash Wednesday, Catholic adults must observe a fast—eating only one large meal or two small meals. Those meals must not contain any meat. In fact, Catholics 14 and older must refrain from eating meat on every Friday from Ash Wednesday until Good Friday. In accordance with Lent as a time of abstinence, many Catholics choose to give something up or change an ingrained habit during the 40-day period. The Church also encourages the faithful to give more time to prayer and charity before the celebration of Easter.

-Timefestyle,

Most Facebook users suffer depression resulting from envy -Study

Facebook is making us unhappy and causing people who suffer “Facebook envy” to be particularly depressed, a study has found.

Users who took a week-long break from the social media site were found to be more satisfied with life and rated their own well-being as higher.

The University of Copenhagen experiment involved 1,095 people, half of whom were asked to continue their Facebook habits and half ordered to abstain from logging on.

Those who admitted suffering high levels of Facebook envy, the tendency to be jealous of your friends’ activities on social media, benefited most from going teetotal.

“Millions of hours are spent on Facebook each day,” wrote report author Morten Tromholt.

“We are surely better connected now than ever before, but is this new connectedness doing any good to our well-being?

“According to the present study, the answer is ‘no’. In fact, the predominant uses of Facebook – that is, as a means to communicate and gain information about others, as habitual pastime – are affecting our well-being negatively on several dimensions.”

The sample size was 86 per cent female, spread across Denmark, with an average age of 34, and with an average Facebook-friends count of 350.

They were first asked to take a 15-minute pre-test which then randomly dropped them into either the treatment group – who were banned from Facebook for seven days – or the control group – who were asked to continue using it as usual.

In the post-test on the last day of the experiment, which 888 participants completed, 13 per cent of the treatment group admitted giving in and using Facebook.

The majority of these “non-compliers” claimed it was either because of an emergency or was a “habitual accident”.

In the test, the Facebook users rated their life satisfaction at 7.74 out of 10 average, but those who stayed away rated it at 8.11.

The effect of quitting Facebook on well-being was also greater for users who feel “Facebook envy” than for users who do not.

 

 

 

-Independent

As Michelle graces Vogue cover for the third time, Obama can’t help but express his pride

First Lady Michelle Obama has achieved so much in her eight-year tenure in the White House: She’s assisted veterans and their families, given knockout speeches (including one at the Democratic National Convention this summer) on topics she feels passionately about, transformed the way that kids think about healthy eating and being active, seen her eldest daughter get into Harvard and done all of that while achieving fashion icon status. And now she has one more accomplishment to add to her list: a third Vogue cover within seven years.

Obama is (understandably) proud of her legacy, telling the magazine, “I could have spent eight years doing anything, and at some level, it would have been fine. I could have focused on flowers. I could have focused on décor. I could have focused on entertainment. Because any First Lady, rightfully, gets to define her role. There’s no legislative authority; you’re not elected. And that’s a wonderful gift of freedom.”

Her husband, President Barack Obama, also shares his pride about his wife’s role in the White House, writing, “Michelle never asked to be First Lady … Like a lot of political spouses, the role was thrust upon her. But I always knew she’d be incredible at it, and put her own unique stamp on the job. That’s because who you see is who she is— the brilliant, funny, generous woman who, for whatever reason, agreed to marry me. I think people gravitate to her because they see themselves in her— a dedicated mom, a good friend, and someone who’s not afraid to poke a little fun at herself from time to time.”

She poses in Carolina Herrera on the cover and Atelier Versace in an inside photo (the same designer she wore to her final state dinner, to much acclaim), and she opens up about the role fashion has had for her over the past eight years in the public eye — and why she often chose surprising or up-and-coming designers. “It all boils down to comfort level: If I’m going to make you comfortable, than I have to be comfortable first,” she says.” So my first reaction isn’t ‘Who made this?’ But ‘Let’s try it on. What does it look like? Oooh, that’s cute. Oh, wow. I never thought of wearing something like this. Let’s put a belt on it. I feel gooood in this’.”

She continues, “There are definitely designers that I love, people I love to work with. And who they are as people matters. Are they good people? Do they treat their staff well? Do they treat my staff well? Are they young? Can I give them a boost? But! When all of that is equal…is it cute?!”

So will she miss it all when she leaves the White House in January? “You know, there are little moments … Looking out on the South Lawn and the Washington Monument … It’s soooo beautiful. And for that moment I thought, I’m going to miss waking up to this, having access to this anytime I want,” she says. “But on the flip side . . . it’s time. I think our democracy has it exactly right: two terms, eight years. It’s enough. Because it’s important to have one foot in reality when you have access to this kind of power. The nature of living in the White House is isolating. And I think Barack and I—because we’re kind of stubborn—we’ve maintained some normalcy, mostly because of the age of our kids. I go out to dinner with my girlfriends; I go to Sasha’s games; Barack has coached a little basketball with Sasha’s team. But at the same time, when you can’t walk into CVS?”

For Obama’s first cover, shortly after Inauguration in 2009, she wore a pink dress by Jason Wu, who also designed her Inauguration gown. She talked about hoping to give her children a sense of normalcy, but Vogue editor-in-chief Anna Wintour already knew things would be very different, writing: “Change was the clarion call of Barack Obama’s election campaign, though I don’t think any of us at Vogue initially realized that would include the difference that was going to be made by First Lady Michelle Obama’s wardrobe … It’s inspiring to see our first lady so serene and secure in her personal style.”

The First Lady’s second cover was more fashion-forward, with piecey bangs and a sculptural sheath dress. “I always say that women should wear whatever makes them feel good about themselves,” she said at the time. “That’s what I always try to do.”

 

 

 

 

-People

The blind can now use smart phones, thanks to these young men who made Visual+ app

These young Ugandans;  David  Lwangwa Mwesigwa 22  – Graphics Designer and Team Lead, Mubiru Joel  22– In charge, Research, Chemyolei Paul  22– Business Development Guy and Moris Atwine 21 – Software Development Lead have come together to develop a mobile phone app that seeks to help the blind people use their mobile phone without any assistance.  David’s brother became blind when he was 10. This unfortunate incident turned into questions that David sought to solve. He felt bad that even as his brother grew older and owned a mobile phone, there are those basics that his brother could not enjoy. He met amazing friends at Makerere university that he has worked with to create Visual+. Visual+ is a gesture based interaction and voice commands mobile application that helps a visually impaired person to manage the frequently used applications on phones as making calls and accessing music files.

What in the world is Visual+?

Many times, human rights are echoed in our ears about how it’s our right to have freedom of speech, right to life and more often we hear that major right, a right to education.

Visual+ is simply an easy to use gesture based interaction and voice commands mobile application that manages the most frequently used applications on a mobile device.

 How does doe this awesome app work?

Visual+ works in such way that, a user (visually impaired person) is required to be putting on headsets at the time of initiation to clearly listen to the voice prompts and to enhance your interaction with the app as it uses voice.

To initiate, the user shuffles the mobile device which activates the application.

There are four features on the home screen which include phone, music, notes and personal.

So,

  • By swiping to the right, the gesture helps the user to access prerecorded audio notes that are stored on the mobile device as audio books, quotes and many more.
  • A user swiping down, this gesture brings a lot of personalization tools that can be used by the user such as recording their own notes or speeches. A user is then prompted to swipe the screen to a given direction for app to register their choice for example swiping screen to the right to make a recording of their own.
  • By swiping to the left, the gesture helps the user access his or her music, reading material. A list of all these choices is displayed on screen, also echoed in user’s ear piece. The user will then swipe to the left in order to listen to the music list, or swipe to the right to play the stored music.
  • By swiping up, this gesture displays the phone menu where a user can add a phone number and be able to make a call of his/her choice using voice prompts. For example call Moris, once it’s saved, it processes the call automatically.
  • For a user to go back to a previous screen as well exit the application, he / she simply double taps the screen.

What problems does it seek to solve?

World health Organization (1997) estimated the number of visually impaired people worldwide to be 135 million.

Focusing on Uganda as a country, the number of visually impaired people has gone up to 1 million from 700,000 people (National Union of Disabled Persons, 2008). This group of people also has the required facilities that are not readily accessible in various parts of the country. More to this, the students with these facilities also have a challenge in accessing reading material for the blind, printing notes in brail or even playing educative games. Visual impairment is a great challenge worldwide.

What other opportunities do you think this app is likely to create?

Yes, Partnerships with telecom companies as well as phone companies!

Where do you draw your inspiration?

One of our team members, David has a brother who is blind, he has seen him fail to achieve most of the things and so thought he would really change such pressing problem through innovation. He then teamed up with Joel, Paul and Moris and that was the birth of Visual+.

What is your greatest achievements so far?

We were able to pitch it at the Humanitarian Innovation Exhibition Last Month, the feedback was promising, basically how it would be of great help to people in refugee camps and disaster affected areas.

Mainly, we haven’t really achieved much with this mobile app, we are still testing it with different groups to clearly understand how the blind or people with low vision can interface with these smart phones.

Does tech have a future in Uganda? 

Technology in Uganda is like a child, ambitious and inquisitive. That’s why it’s really growing very fast

 Are there times you have wanted to give up?

Not on the Visual+ app because passion is all we have for technology and there is a lot to be solved really. All in all, We are  not about to give up.

 What keeps you going during tough times?

We have the best solutions to most of these social problems affecting us, this may not necessarily be through technology, innovation as a process can have a considerable effort in changing most of problems we face, and in the end become our businesses.

What other projects have you worked on?

As a group, we haven’t worked on other mobile applications but some of the members Moris and David are among the brains behind the timely response and early diagnosis breast cancer management app called “BreastIT”. More info to this app is available on the project’s blog site www.thehyphengloveproject.wordpress.com

 Any last words to the reader?

We have never set out  to become  founder or co-founders of a great innovation, we always seek to tackle most of these pressing problems in and around our community” – Moris Atwine, Co-Founder and Software Development Lead, Visual+.

 

Screenshot of the visual app
-ThisisUganda

Celebrity fitness expert says weight loss begins in the mind not kitchen

In the world of fitness experts and trainers, Holly Rilinger is among the elite. If you aren’t familiar, Holly has been in the game for over 10 years with a flourishing list of credentials. She’s a certified celebrity trainer, master instructor at Flywheel, and the star of Bravo’s new series Work Out New York, and she’s recently been tapped as the new spokeswoman for BIC Soleil Shine’s Make Your Own Sun campaign.

Though she’s a reputable guru in the fitness world, Holly’s ripped body and fit lifestyle are a daily, ongoing journey. So just how does she manage to stay happy, healthy, and in such great shape? We chatted with her and she let us know that the key to losing weight begins with maintaining a healthy mindset.

“What I love about teaming up with BIC is that so many campaigns are about looking perfect, whereas BIC’s message is about feeling good and being positive,” she said. “I say look in the mirror every morning and find one thing you are happy with. We’re so used to finding our flaws, but if you start your day finding something you love about yourself, you’ll find the motivation to go out and meet your fitness goals.” Once you’re equipped with an optimistic mindset, Holly believes the rest of the weight-loss formula is pretty straightforward: “eat right, move (and move often), and have a positive attitude.”

And while maintaining a healthy diet is a core part of managing weight loss, she reminded us that it’s OK to treat yourself once you find a middle ground. “I like to think less about cheat days and more about balance,” she said. “If I really want something in my life, I’m not going to NOT let myself have it. I’m all about enjoying life, but where are my checks and balances? If I know I really want this piece of cake, then I just really make sure I keep myself in check for the rest of the day.” So, there you have it, sometimes it’s totally OK to just eat the damn cake.

 

 

-Pop sugar

Music is likely to ease your intense workouts

Listening to music during a short, intense bout of exercise might change how you feel about hard workouts and encourage you to continue with the program in the future, according to a new study of intense interval training and how to make it more palatable.

High-intensity interval training is a popular concept, both in exercise science labs and gyms. It consists of repeated bouts of all-out, punishing effort sandwiched between several minutes of lighter exercise. The intense intervals last for as little as 10 or 20 seconds, but can improve most people’s health and fitness to the same extent as an hour or more of traditional moderate aerobic exercise, studies show.

The problem is that those 10 or 20 seconds are incredibly intense, demanding far more effort from people during the brief intervals than during even a lengthy jog.

Still, the allure of these very short, very intense workouts is obvious. They can fit into almost anyone’s schedule, even those who say they are too busy to exercise.

But their drawback is equally clear. Most of us are not particularly fond of pushing ourselves during exercise, as both science and experience tell us. Many past studies of exercise behavior have indicated that if people consider a regimen to be difficult and unpleasant, they won’t keep doing it.

Such findings have prompted some scientists and public health experts to argue that the recent attention given to interval training is misguided. If intervals are so hard, they say, no one in the real world will voluntarily complete them.

However, surprisingly little science has actually looked at how people feel during and after high-intensity interval training and whether there might be ways to lessen people’s subjective sense of discomfort.

Listening to music, for instance, generally makes exercise feel easier, but in most past experiments, the exercise in question has been moderate cycling or jogging, not intervals.

So for the new study, which was published this month in the Journal of Sports Sciences, researchers from McMaster University in Hamilton, Ontario, advertised for volunteers who would be willing to try a hard but very brief workout.

They wound up with 20 young, healthy, physically active male and female volunteers, each new to high-intensity interval training but curious about the workout.

These men and women completed a series of questionnaires about their attitudes toward intense training and whether they anticipated, without having tried this type of exercise, that they would like it and continue with such workouts later or abruptly quit.

The researchers also asked them to list favorite songs that they thought would be worth listening to during a workout.

Then the researchers introduced them to a particularly grueling form of high-intensity interval training, hoping that it would amplify their physical and emotional responses, says Matthew Stork, a doctoral candidate, now at the University of British Columbia’s Okanagan campus, who led the study while at McMaster.

The workout consisted of an easy two-minute warm-up on a stationary bicycle, followed by four 30-second bursts of all-out, lung-bursting intervals with four minutes of rest between each interval.

During one visit to the exercise lab, the riders completed this workout without listening to music. On another visit, their chosen playlist sounded through the lab’s speakers.

After each session, the riders rested for an hour and then repeated the questionnaires.

Mr. Stork says that the researchers had expected that, in line with other scientists’ concerns, the volunteers’ answers would show that, having now experienced strenuous interval training, they did not care for the discomfort and would not repeat it.

But instead, the riders’ attitudes toward the workout had generally turned out to be quite favorable, about a 5 on a scale of 1 to 7, with a 7 being essentially: “Wow, I really like this workout.”

Listening to music significantly intensified volunteers’ positive attitudes toward the training, raising their ratings closer to a 6.

Music also made it more likely that people would report intending to continue interval training in the future.

The results indicate that high-intensity interval training may not be as physically disagreeable and off-putting for many of us as some experts have feared, Mr. Stork says, and that adding music to the sweating seems to make the workouts even more enjoyable. (The researchers had used the same data in an earlier study that looked at whether music made people ride harder. It did.)

Of course, this was a small study of a particular group of people, all of whom were young, healthy, fit and open to trying intervals in the first place. They presumably also had comparable taste in music.

The findings cannot tell us if intense intervals would be similarly popular with or workable for anyone who is older, sicker, more reluctant to experiment with strenuous exercise, or listens only to Bach.

Mr. Stork currently is working on a number of studies that involve different types of people and different types of interval programs, he says. Early results should be available soon.

But for now, these new results do suggest that if you have been intrigued by the idea of brief interval workouts but worried that they might be too intense, experiment. Queue up a playlist of your favorite songs, head to the gym or a running path and push yourself a bit. (If you have not been exercising, consult with your doctor first.) You may find that intervals are not only appealingly brief but also tolerable and even fun.

-The New York Times