Tag Archives: lifting

Sleep Your Way To The Top

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Sleep: every single creature does it, it takes up about a third of life, if we skip it just for one day we lose the same amount of mental function as being legally drunk, and scientists don’t know what it really does.

Earlier today, I decided that a visit to ted.com was in order. This video caught my attention:

In it, Russell Foster explains that sleep is not “an illness that needs some sort of cure,” but rather one of, if not the most important behavioral mechanism that controls us.  Though no one knows definitively why we do it, science does know that it is tied to memory consolidation and problem solving, and without it, we become stupid.

Lately, however, sleep deprivation has become somewhat of a thing to be proud of. I’m sure we’ve all witnessed (or been guilty of) bragging about only getting a few hours of sleep and then going to work or school the next day. The braggart may have gone, but were they anywhere near as productive?

The Effects of Sleep Deprivation

Depriving yourself of sleep wreaks havoc on both the mind and the body, yet it’s become a norm in Western society. But what are the effects?

Mental

Does sleeping 6 hours a night sound fairly normal to you? Perhaps the effects don’t seem that bad, you’ll catch up on the weekend…right?

Chronic Sleep Deprivation

A study by Van Dongen showed that though the effects seemed benign, restricting sleep to 6 hours or less a night over 14 days reduced cognitive ability to a level similar to skipping two days of sleep in a row. However, participants did not rate themselves as feeling impaired, which is why it can seem fairly harmless to consistently restrict snooze time.

Sleep Deprivation and Mental Illness

Sleep is also a prime time for the formation and cementing of memories. In a Q&A session following the above presentation, Foster also explains that regular trouble sleeping can be connecting to a variety of mental illnesses, including depression, schizophrenia, and PTSD. He and his colleagues have found that those who are sleep deprived have much more difficulty remembering traumatic memories than those who are fully rested, and hypothesize that excessive wakefulness may be a natural coping mechanism.

Physical

As every athlete (at any level) knows, a huge part of exercise performance is based on mental stamina and willpower. The body also needs time to repair itself after heavy exercise sessions, and to be ready for the next physical trials we throw at it.

Length of Physical Effort

It should come as no surprise that sleep loss has detrimental effects on exercise. In a study that deprived participants of sleep for 36 hours, then stuck those poor souls on treadmills, an 11% decrease in time able to exercise was witnessed, despite a doubling of prize money for completing the assigned goal. Two groups seemed to form: “resistant,” and “susceptible,” with the resistant group losing as little as 5% of their productive time, but the susceptible group losing up to 40% of theirs.

Metabolic Changes

When you are sleep deprived, your body starts releasing higher levels of ghrelin, and decreasing leptin. This surge causes you to feel hungry more often, especially for carbohydrates, as they are a quick way to “boost” energy.

At the same time, because growth hormone (GH) is released in it’s highest amount during the first portion of each sleep cycle, those who miss out have slower metabolic functioning. In addition, sleep deprivation increases the rate at which the gastrointestinal tract absorbs glucose, which can lead to increased insulin resistance if chronic. (Mullington)

How to Get a Good Night’s Sleep

Thinking of hitting the sack a little earlier tonight? Good! Here’s how:

  • Make your bedroom as dark as you possibly can. This helps tell your brain that it’s time to shut down.
  • If you can cool down your room, do! It will help you sleep.
  • Spend 30 minutes or so not looking at a screen.
  • Think, talk, and do happy things in the hours leading up to bedtime. It will help you sleep deeper, and will lower the chance of you waking up in the middle of the night.
  • Don’t drink caffeine after lunch time, no matter how tolerant you think you are!
  • Above all, give yourself enough time before waking. There’s no definitive time that adults need to sleep, but we do know that 7-9 fits most of the population. If you need an alarm clock to wake up, you need to go to bed earlier!

Parting Thoughts

There are many more effects that chronic sleep deprivation can have, including some very scary statistic on cardiovascular health. My goal for this article was to point out the effects that are more immediate, and therefore, more inconvenient for us in the short term.

Hopefully I’ve helped motivate some people to put their phone down and get that extra hour or two of sleep!

Comments?

How many hours do you sleep when you don’t have an alarm set?

Do you often deprive yourself of sleep? Why? How do you feel it affects you?

 

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Exercise During Pregnancy: a Discussion

Lea-Ann Ellison, 35, has been an avid follower of CrossFit training for several years.

Today I was at a loss for what to write about… until this story showed up on Google News: Health.

The article discusses the debate started when Crossfit posted pictures of Lea-Ann Ellison, 8 and a half months pregnant, doing Olympic lifts to their Facebook. There are around 2000 comments debating the merits of Lea-Ann’s routine, but I wondered, what does science have to say?

As usually it seems there are no definitive answers. 

Before I continue, I’d like to take this opportunity to remind you all that…

I am not a doctor. Take any conclusions I draw or allude to as you would from a friend, not a medical professional.

Phew, anyways. Continuing with the subject at hand…

Main Facts

  • She is 35 years old and a former body builder
  • This is her third pregnancy
  • The images were taken 2 weeks before her due date
  • She has been actively training since she was 16, and a Crossfitter for the past two and a half years.
  • Her OBGYN approved her continuing exercising, as long as she met certain guidelines, such as staying at low weights (usually using no more than 35lbs–the barbell in the picture only weighs 45), never doing lifts she did not feel totally in control of, and not “pushing to the limit” such as the style of Crossfit usually dictates.

Ellison’s claims that by staying active, she has avoided getting many of the common ailments that are common with pregnancy…

No back aches. No sciatic nerve issues. No sickness or cravings. I attribute this all to being healthy and strong. And studies show that strong fit mums have strong healthy babies. Exercise keeps weight issues down and that of course keeps diabetes rates low. Exercise also produces endorphins from the mother that get passed along to the baby. Happy mom equals happy baby.

Last note on the case for Ellison: a caller in this interview did bring up that if the pictures were of her holding a young child “who may even weigh up to 100 pounds” over her head, “no one would say a thing, it would be totally normal.”

Science Approves of Brawny Mommies…to a Point

Scholars tend to agree with Ellison, with the caveat that she doesn’t push herself too hard. It is not recommended to start Crossfit, at least in it’s usual form, during pregnancy, but many doctors believe that women who exercise on a regular basis have no reason to stop because they are expecting. (Hartmann)

The current advice accepted by the general medical community is for mothers to continue the exercises that they were doing previous to conception, but to be very aware of their level of exertion. (WebMD)

  • You should be able to speak full sentences at any time during an exercise
  • Beware of warning signs
  • Don’t try to set a PR! Keep in mind that as your pregnancy progresses, you won’t be able to do as much. Don’t try to keep up with previous times or lifts–you’re exercising for the health of you and your child, not competitively.
  • Abdominal exercises are fine to perform during pregnancy, but as with any exercise, pay attention! If it feels “weird” or uncomfortable, stop. Past the first trimester, it’s not a good idea to lie on your back, so substitute conventional abdominal exercises with modified or standing versions.

Danger Signs to Watch For

If you experience any of these while working out during your pregnancy, stop and call your doctor immediately:

  • Nausea that persists after you’ve cooled down
  • Sudden change in body temperature
  • Heart palpitations
  • Swollen calves
  • Vaginal bleeding or fluid leaking –contact a health provider immediately, or go to the ER
  • Fainting
  • Sharp pains in your chest or abdomen

As always, workout smart, not hard, especially when you’re making a new person! (Babycenter)

Parting Thoughts

I’ve yet to boot up the ol’ in-unit 3D printer, but this information makes me a little less scared of it. I feel for Ellison, though I’m not sure what my opinion of her actions are. Sure, she wasn’t actually lifting that much in the picture, and the images were originally taken for a personal photo shoot. But how will a non-informed mom take this? Will she do her research and see that Ellison was careful? What about a mom with body-image issues?

What do you think of Ellison’s action?

If you’ve been pregnant, what exercise, if any, did you do?

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How Important is a Good Workout Playlist?

Need to go to the gym, but not feeling motivated? Feeling run down by the world? Craving that pre-workout supplement, or maybe having a moment where you considering purchasing some? Science says that you can get similar benefits from your ear buds as from your local GNC.

Music as a Supplement

Music, undeniably, affects our bodies production and regulation of hormones, cytokines, peptides, and signalling molecules for neurotransmitters. Our emotions, stress levels, and immune function are thus altered while we listen to those sweet beats (Gangrade). It stands to reason that the right tunes can give us a physiological boost, as well as a psychological one.

Techno music, specifically, has been found to cause a significant increase in heart rate, systolic blood pressure, and a raise in emotional state. A 1998 study suggests that 30 minutes of fast techno music would out perform many pre-workout supplements, by boosting not only your heart rate and blood pressure, but also by increasing your endorphines, GH, and noripenephrine by about 50%.

Effect of 30 minutes of techno and classical music on heart rate, systolic and diastolic blood pressure (data adapted from Gerra. 1998 by Suppversity)

Relative (to baseline) neurotransmitter, catecholamine and hormone response to 30 minutes of techno vs. 30 minutes of classical music (data adapted from Gerra. 1998 by Suppversity )

What if you don’t like techno? Don’t listen to it! Being subjected to music you don’t like can make you feel tired faster, and raise your perceived exertion without any actual increase in heart rate(Nakamura).

You’ll get similar benefits by listening to any music that syncs with your heartbeat. As you exert yourself further, you’ll get more bang for your [heart] pump by listening to music that matches the tempo of your body (Karageorghis).

Resources for the Perfect Playlist

I’m a huge fan of Steady130, a site that creates monthly original mixes and organizes them by beats per minute. They have a few different genres of songs, and I either stream them from my phone or download them (depending on how reliable the WiFi will be where I’m working out). 

If you want to look up the beats per minute of any song, check out songbpm or runningplaylist.

Closing Thoughts

Do you run to music?

What kind of music do you perform cardio to, vs. anaerobic (lifting)?

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