While lately , Dr. Mercola has not been giving the accurate information he used to, I am keeping the information I had, that is very accurate and valuable. See
Appendix 190 What happened to Dr Mercola?
 

Story at-a-glance

 

 

By Dr. Mercola

Modern fitness research offers many potent reminders that physical activity is one of the best “preventive drugs” for many common ailments, from psychiatric disorders to heart disease, diabetes, and cancer.1 

For example, one meta-review2 of 305 randomized controlled trials comparing the effectiveness of exercise versus drug interventions on mortality outcomes found “no statistically detectable differences” between exercise and medications for prediabetes and heart disease!

One of the key health benefits of exercise is that it helps normalize your glucose, insulin, and leptin levels by optimizing insulin and leptin receptor sensitivity.

This is one of the most important factors for optimizing your overall health and preventing chronic disease, and may explain why exercise is such a potent preventive medicine.

However, as with other medications, there’s the matter of dosage. Too little, and you won't get much benefit. Too much, and you could potentially do harm.

For example, extreme endurance cardio, such as marathon running, actually damages your heart and can negate the health benefits you'd otherwise reap from a regular fitness program.

While your heart is indeed designed to work very hard, and will be strengthened from doing so, it's only designed to do so intermittently, and for short periods — not for an hour or more at a time.

Finding the Goldilocks Zone...

As discussed in a recent New York Times article,3 there’s a “Goldilocks zone” in which exercise creates the greatest benefit for health and longevity:

“Two new, impressively large-scale studies4,5 provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect.”

In the larger of the two studies,6 data was collected from six large health surveys involving an impressive 661,000 adults and 14 years’ worth of death records. Exercise habits ranged from no exercise at all, to 10 times the recommended amount, or 25 hours per week and over. Among their findings:

The second study7 focused on intensity. Here, health survey data from more than 200,000 adults was pooled, and the exercise that each person engaged in was qualified according to intensity. As reported in the featured article:8

“[A]s in the other study, they found that meeting the exercise guidelines substantially reduced the risk of early death, even if someone’s exercise was moderate, such as walking. But if someone engaged in even occasional vigorous exercise, he or she gained a small but not unimportant additional reduction in mortality.

Those who spent up to 30 percent of their weekly exercise time in vigorous activities were 9 percent less likely to die prematurely than people who exercised for the same amount of time but always moderately...

[T]hose who spent more than 30 percent of their exercise time in strenuous activities gained an extra 13 percent reduction in early mortality, compared with people who never broke much of a sweat.” [Emphasis mine]

Everyone Can Benefit from Walking More Each Day

It’s interesting to note that the greatest benefit, in terms of longevity, was reaped by those who primarily walked for an hour or so each day. Overwhelming amounts of research shows that sitting too much can take a massive toll on your health, and everyone would benefit from simply standing up and walking more each day.

Chronic sitting is the new smoking, actually raising your risk of lung cancer by over 50 percent. Importantly, it elevates your risk for an early death from poor health independently from your fitness and other lifestyle habits.

Personally, I believe that application of this truth has had one of the most profound impacts on my health. I used to sit more than 12 hours a day and had chronic back pain. Now, I sit less than one hour a day and my pain has disappeared, posture has improved, and I feel much better.

It’s ok to sit some, and you don’t have to go under an hour like I have, but ideally you’ll want to limit your sitting to three hours or less, and aim for 7,000 to 10,000 steps a day, over and above your scheduled workout. A fitness tracker can be a helpful tool to monitor your progress and ensure you’re hitting your mark.

If you’ve taken such advice to heart and are incorporating more walking into your day, consider switching up the pace at regular intervals, interspersing bouts of speed walking followed by more casual strolling.

In study after study we find that it is this intermittent high and low intensity that appears to produce the most significant results. So simply by exerting yourself intermittently when walking, you can dramatically increase the return of your effort without spending any extra time on it.

Intermittent High Intensity Is Key for Optimal Results

A growing body of clinical research maintains that the ideal fitness regimen is one that mimics the movements of our hunter-gatherer ancestors, which included short bursts of high-intensity activities, but not long-distance running such as is required to complete a marathon.

The idea behind "hunter-gatherer fitness" is to closely emulate the actions that ancient man took on a daily basis. This is what your body is hard-wired for, after all, and includes such attributes as:

Part of what makes high-intensity interval training (HIIT) so beneficial for your body composition and general fitness and longevity is that it:

If you're over the age of 30, especially if you lead an increasingly sedentary lifestyle, you've likely entered a phase known as somatopause (age-related growth hormone deficiency). As your HGH levels decrease, your levels of insulin-like growth factor-1 (IGF-1) also decrease. This is another important part of what drives your body's aging process.

  1. Engages far more of your muscle tissue than conventional aerobic cardio exercise. You have three different types of muscle fibers: slow, fast, and super-fast. Only ONE of these muscles, the super-fast fibers, will impact your production of human growth hormone (HGH, also known as “the fitness hormone”), which is KEY for strength, health, and longevity, and HIIT is the only way to effectively engage these super-fast fibers.
  2. Produces anti-inflammatory myokines in your muscles, which very effectively reverses metabolic syndrome by increasing all of the following: insulin sensitivity, glucose utilization inside the muscle, liberation, and burning of fat from adipose cells. Myokines also act as chemical messengers that inhibit the release and the effect of the inflammatory cytokines produced by your body fat. They also significantly, via an inhibitory effect, reduce body fat irrespective of calorie intake!

Sample HIIT Demonstration

 

There are many ways to do high-intensity interval exercises. You can use a bicycle, an elliptical machine or treadmill, sprint outdoors, or up the intensity on your strength training routine by slowing it down (super-slow strength training). Just beware that if you sprint outside, you need to properly stretch prior to sprinting to avoid being sidelined by an injury.

Also, unless you are already an athlete, I would advise against sprinting outdoors, as several people I know became injured doing it the first time. For a demonstration using an elliptical machine, please see the video above. Here are the core principles:

Be mindful of your current fitness level and don't overdo it when you first start out. Also keep in mind that there's no "magical" speed here. It's entirely individual, based on your current level of fitness. Some may reach their anabolic threshold by walking at a quick pace, while others may need to perform a mad-dash to get the same effect.

Also remember that besides intensity, recovery is a key factor of high intensity workouts. An equation to keep in mind is that as intensity increases, frequency can be diminished. In fact, you need to allow your body to fully recuperate in between sessions, so it's NOT recommended to do high-intensity exercises more than three times a week. Both Phil Campbell and Dr. Doug McGuff have addressed this in previous interviews.

Balanced Variety Is the Key to Optimal Health and Longevity

Even if you're eating the best diet in the world, you still need to exercise effectively to reach your highest level of health. I've often equated exercise to a drug from the perspective that they both need to be taken at optimal dosage to reap the desired effect.

As for the optimal weekly time investment, remember that the greatest effect on longevity was found among those who engaged in 150-450 minutes of exercise per week, the bulk of which was moderate intensity activities such as walking. And those who included bouts of vigorous activity also got an extra boost in longevity, compared to those who kept to a one pace.

Ideally, you want to incorporate a variety of activities, including core-strengthening exercises, strength training, stretching, and high-intensity activities into your rotation. High-intensity interval training boosts human growth hormone (HGH) production, which is essential for optimal health, strength, vigor, and yes—longevity. That said, intermittent movement is equally (if not more) critical for maximizing the quality of your life. Chronic, undisrupted sitting—even if you maintain an optimum fitness program—has been found to be an independent risk factor for premature death.

In short, one of the keys to optimal health is to remain as active as you can, all day long. Whenever you have a chance to move and stretch your body in the course of going about your day, do so. That said, there’s no doubt that an ideal fitness regimen requires a little more effort. Fortunately, you can accomplish the bulk of it through high intensity exercises, which require a minimal time investment—as little as 20 minutes, two to three times a week. 

 

http://fitness.mercola.com/sites/fitness/archive/2015/05/01/right-dose-exercise-for-long-life.aspx

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Gember, h.walnoten, i. zonnebloempitten, j. bosbessen, k.zeewier, l.wortelsap, m.ginkgobiloba,n. guldenroede, o.peu dárco, p. driekleurig | Bijlage 37 a. Aloe Vera | Bijlage 38 The Problem with Wheat | Bijlage 39 Himalaya Zout vs De rotzooi die voor zout doorgaat | Bijlage 40 Benefits of Goats milk over Cows milk | Bijlage 41 The problem with most vegetable oils and margarine | bijlage 42 for healthy bones calcium, vitamin D, vitamine k2, magnesium, trace elements | Bijlage 43 The dangers of acrylamide (carbohydrates baked above 210 degrees Celcius) | Bijlage 44 Gevaren van plastic, aluminium en andere verpakkingsmaterialen | bijlage 45 Dangers of Fishoil and better sources for omega 3 | bijlage 46 fruit tegen kanker (aardbeien, cranberries etc) | bijlage 47 Hoog tijd voor een nieuwe schijf van 5 | bijlage 48 Uitleg hoe inentingen autisme veroorzaken door glutamaat productie in de hersenen te stimuleren wat schadelijk is voor de hersenen en voor de hersen ontwikkeling | bijlage 49 Korte Geschiedenis van Monsanto, pagina van Dr Mercola± In Amerika vechten ze voor wat hier heel gewoon is±etiketten waar op staat wat er in voedsel zit. | Bijlage 50 Nep ADHD diagnoses | Bijlage 51 Vrouw vertelt over uitgelekt NASA document over oorlog tegen de mensheid | bijlage 52 Bij medicijn dat zogenaamd cholesterol verlaagd juist 52$ hogere kans op plak in de aderen rondom het hart/ 52@ higher chance of heart plaque when tajking certain cholesterol lowering medicines. | Bijlage 53 Welke oliën zijn veilig om te verhitten? | Bijlage 54 Dr Mercola over Genetisch Gemanipuleerd voedsel"de tekenen dat de hegemonie van Monsanto begint te tanen | bijlage 55 Dr Mercola: genetisch gemanipuleerd voedsel: ontworpen om insecten te doden, maar het maakt ook onze cellen kapot. | Bijlage 56 Dr Mercola Alzeheimer detectie methode, en g4dv ook preventief voor Alzheimer | Bijlage 57 Het einde van het antibiotisch tijdperk aangebroken door toenemend aantal antibiotica resistente bacteriën, Ook hierop is de g4dv een antwoord. | Bijlage 58 Vaccinaties gaan om geld, niet om ziektebestrijding | Bijlage 59 Artikel Dr. Mercola over kankerverwekkende zaken in persoonlijke verzorgings- en huishoud producten | Bijlage 60 Dr. Mercola: Pesticiden kunnen neurologische schade aanrichten, gebruik liever etherische olie voor huisdieren en plant liever goudsbloem in de tuin | Bijlage 61 5 miljoen chronisch zieken in Nederland, zorg VS ook waardeloos | Bijlage 62 Gevaar vaccinaties | Bijlage 63: Gevaren antibiotica in vlees (artikel va Dr. Mercola) | Bijlage 64: Gevaren Testosteron behandeling | Bijlage 65 transvetten zijn de boosdoeners, verzadigde vetten zijn juist goed! (Dr Mercola) | Bijlage 66: Hippocrates Health Institute | Bijlage 68:NVWA hoge boetes voor gezondheidsclaims | Bijlage 69: Voor een gezond hart heb je gezonde vetten nodig | Bijlage 70 Eieren moet je bewaren op kamer temeratuur, niet in de koelkast! | Bijlage 71: Gevaren van niet gefilterd water | Bijlage 67:Boetes voor het zeggen dat iets buiten de farmaceutische industrie gunstig voor de gezondheid is | Bijlage 72 Vitamine D bronnen | Bijlage 73 Chiazaad voedingsinformatie | Bijlage 74: Voordelen van gefermenteerd voedsel | Bijlage 75 9 voedingsmiddelen die je nooit moet eten | Bijlage 76 Top 10 artikelen van Dr. Mercola van 2013 | Bijlage 77: Dr Mercola: De beste wapens tegen griep. | bijlage 78 The secret of longevity | bijlage 79 Het Grote Vaccinatie Debat 15 december 2013 | Bijlage 80 Lead Developer Of HPV Vaccines Comes Clean, Warns Parents & Young Girls It?s All A Giant Deadly Scam | Biijlage 81 How Grazing Cows Can Save the Planet, and Other Surprising Ways of Healing the Earth | Bijlage 82 De Verborgen Gevaren van Vaccinaties | Bijlage 83 CDC Admits as Many as 30 Million Americans Could be at Risk for Cancer Due to Polio Vaccine | Bijlage 84 We hebben 100 keer meer microben dan cellen in ons lichaam. De meeste helpen ons. Zullen we hun ook helpen? | Bijlage 85 Belang van licht en slaap | Bijlage 86 Artikel Dr Mercola over vergissingen in voeding die tot voedings tekorten leiden. | Bijlage 87 In Amerika beïnvloedt Junkfoodindustrie diëtistenopleidingen | bijlage 88 Dr Coldwell: Elke kanker kan in 2 tot 16 weken genezen worden | Bijlage 89: Want to Know over Tetanus | Bijlage 90: Dr. Russel Blaylock | Bijlage 91 Wat zijn opvliegers? | Bijlage 92, Dr Mercola: One in 25 Patients End Up with Hospital-Acquired Infections, CDC Warns | Bijlage 93 Dr Mercola Toxic Combo of Roundup and Fertilizers Blamed for Tens of Thousands of Deaths | Bijlqge 94 New Studies Show Optimizing Vitamin D Levels May Double Chances of Surviving Breast Cancer, Lower LDL Cholesterol, and Helps Prevent Autism | Bijlage 95, Dr.Mercola: How Vitamin D Performance Testing Can Help Optimize Your Health | Bijlage 96: Be Wary About This Food - It Can Wreck Your Ability to Walk, Talk, and Think | Bijlage 97 Gevaren van Vaccinaties (Mercola) | Bijlage 98: Ouders moeten geïnformeerd worden over de gevaren van vaccineren om een goede keus te kunnen maken | Bijlag 99: Zonnebrandmiddelen gevaarlijker dan zon als het gaat om huidkanker | Bijlage 100 Ignoring This Inflammatory Early Warning Signal Could Cost Your Life | Bijlage 101 Mijd Giffen, Niet Voedingsmiddelen! | Bijlage 102 Mentale rust | Bijlage 103: Voordelen van Kurkuma | Bijlage 104: Dr Mercola article Kruid tegen kanker | No Words | Bijlage 105: Dr Mercola: Sun , vitamin D and vitamin B3 crucial for longevity | Bijlage 106 Cowspiracy film en kritiek | Bijlage 107 Artemesia een effectief anti-malaria kruid | Bijlage 108, Chemotherapie is gevaarlijk | Bijlage 109 Canola oil, what is it, and is it good or bad for people? | Bijlage 110 Are peanuts good or bad for you? | Bijlage 111 Halloween recipes | Bijlage 112 Vaccinatieschade | Bijlage 113 Immigrants seek herbal remedies | Bijlage 114 more_doctors_confessing_to_intentionally_diagnosing_healthy_people_with_cancer | Bijlage 115 Dangers of vaccinating pregnant women | Bijlage 116 Omega 3-6-9 mengsel | Bijlage 117 Waarom er geen koolzaadolie zit in het omega 3-6-9- mengsel van de g4dv | Bijlage 118 Vaccinaties | Bijlage 119 Judy Wilyman, PhD on amti vaccination | Bijlage 120 Wetenschappelijke argumenten die de Keshe scam blootleggen | Bijlage 121 ECEH bacterie | Bijlage 122 grains | Bijlage 123 Make your own chocolate | Bijlage 124 Vaccine Violence | Bijlage 125 Italian court rules mercury and aluminum in vaccines cause autism: US media continues total blackout of medical truth | Bijlage 126 Dr Mercola: Vaccines and Neurological Damage | Bijlage 127 Why many doctors do not vaccinate their own children | Bijlage 128 These graphs show why many doctors don't vaccinate their own children | Bijlage 129 Leaflet Infanrix | Bijlage 130 Vaccine Madness | Bijlage 131 Japanse slachtoffers vaccin baarmoederhalskanker slepen overheid en farmareuzen voor de rechter | Bijlage 132 Pregnancy, labour, delivery and child care | Appendix 133 healing diet for our canine friends | Bijlage 134 Flowchart edible or non-edible | Bijlage 135 Keeping children healthy naturally | Bijlage 136 Vaccines and the Amygdala | Bijlage 137 Revolving door between politics and big pharma explained | Bijlage 138 Ingrediënten Vaccins | Bijlage 139: Medisch scheikundige geeft drie redenen waarom hij zijn kinderen niet laat vaccineren | Bijlage 140 Ryan's story | Bijlage 141 NVKP lezingen dr Hans Moolenburgh | Bijlage 142 HPV vaccine | Bijlage 143 Dr. Hans Moolenburgh over fluoride | Bijlage 144 Baby dies three days after getting six vaccines | Bijlage 145 Interview Trouw met Dr Hans Moolenburgh | Bijlage 146 Jacob van Lennep | Bijlage 147 Flow chart "to believe or not to believe medical or nutritional advice" | Appendix 148 The case experts make against vaccines | Apendix 149 Dr Mercola article: Experts admit Zika threat fraud | Appendix 150 Sudden deaths among health advocates | Appendix 151 Thimerosal | appendix 152 Herd immunity? | Appendix 153 Formaldehyde in vaccines | Appendix 154 Why doctor's say "Do not take the flu shot!" | Bijlage 155 Vaccineren? Natuurlijk niet! En wel hierom: | Appendix 156 Vaccine makers bypass WHO regulations | Bijlage 157 Het probleem van overbehandeling bij borstkanker | Bijlage 158 Chemotherapie vermoordt u | Bijlage 159 Borstbesparende operatie beter dan amputatie voor overlevingskansen bij borstkanker | Appendix 160 Vaccine induced bone fractures | Bijlage 161 hulpstoffen in Vaccins toegegeven door CDC | Appendix 162 meningitis: symptoms, how to prevent, how to treat | Appendix 163 Training of nutrtionists often shady | Appendix 164 Molecular Biochemist Dr.Lucija Tomljenovic, PhD, explains why vaccines not only don't work, but are extremely harmful and can be lethal as well | Appendix 165 CDC knew about MMR vaccine autism link as early as 1999, but covered it up | Appendix 166 Scientists at the vaccine safety debate January 2011 | Appendix 167 Vaccinated children 5 times more likely to contract auto immune diseases | Appendix 168 Before and after vaccine: this is what mass brain destruction looks like | Appendix 169 Hepatitis B | Appendix 170 Countries where vaccines are not mandatory and the nazi roots of vaccines and drugcompanies | Appendix 171 The dangers of soybean oil | Appendix 172 Vaccines do not protect against Measles | Appendix 173 HPV vaccine | Appendix 174 Hoogleraar Peter Gøtzsche over corruptie in de farmaceutische industrie | Appendix 175 Dr Arlan Cage | Appendix 176 How vaccines damage your immune system | Appendix 177 Vaccines are not tested properly | Appendix 178 Documentaries exposing pharma fraud | Appendix 179 Dr Suzanne Humphries | Appendix 180 Dr Russel Blaylock: Vaccinations can kill you or ruin your life | Appendix 181 Doctors who clearly explain why vaccines are neither safe nor effective | Appendix 182 Dr Sherri Tenpenny | Appendix 183 Alan Phillips attorney Vaccine Rights | Appendix 184 Dr Rebecca Carley | Appendix 185 Vaccines bargain basement of the medical industry, says Maurice Hilleman (who developed 36 vaccins) admits AIDS and Cancer causing virusses were added to vaccines | Appendix 186 Many independent studies show vaccine dangers, Damages paid by pharmaceutical companies for vaccine damahge | Appendix 187 The truth behind Vaccinations | Appendix 188: Guess what happened to Nazi war criminals responsible for the genoside of millions: After aquittal or a short prison sentence they went back to being CEO's for big Pharma! | Appendix 189: Mercola: What?s the Right Dose of Exercise for a Longer Life? | Appendix 190 What happened to Dr Mercola? | Bijlage 191: hoofd RIVM zegt Kindervaccinaties veroorzaken hersenvliesontsteking

Laatste wijziging op: 19-07-2017 12:34