As someone who rises at 4:15 a.m., Monday - Friday (5:30 on weekends), articles on sleep are of interest to me.
The Star-Ledger had an interesting article about it recently, quoting extensively from Mark Mahowald, a Minneapolis-based sleep expert.
It is estimated that 70 million Americans are sleep deprived - yes, I am one of them. Among the reasons: we're overcaffeinated (my hand is raised again) and often, over-medicated, from prescription and over-the-counter drugs.
We are also over-wired from all of our new-fangled electronic devices, and overstressed over finances, work, relationships, and a host of other reasons.
Mr. Mahowald also feels that people have made the amount of sleep they need "negotiable, rather than a biological imperative."
Sleep deprivation can lead to a number of problems, ranging from irritability, forgetfulness, decreased productivity in the classroom, workplace, or athletic field; or at worst, a greater likelihood of car accidents.
Results of numerous sleep studies show that most adults need seven to nine hours of sleep a night. There is a genetic component to it: some can function on as little as four hours a night, while others need as much as ten.
Mr. Mahowald notes that anyone who uses an alarm clock "is, by definition, sleep deprived, because if the brain had received the amount of sleep it wanted, you would have woken up before the alarm went off."
Some people are naturally "night people, or owls", and others are "day people, or larks." I used to work evenings, and stay up till about 2 a.m., waking up at about 7:30 a.m. Now, I'm a "lark", going to sleep about 9:30 p.m. and waking up well before dawn. Putting aside that I am in a less-stressful work enviornment, I feel healthier with the "early to bed, early to rise" routine.
Medically, insomnia results in a poorer quality of life, and can lead to depression. Conversely, depression often causes insomnia, making matters even worse!
There are also links to Diabetes and heart disease, particularly in those affected by sleep apnea.
Tips for better sleep include avoiding late dinners and drinking, turning off the TV and radio, keeping the room dark, and winding down physically and emotionally before bed. I would add that if you have one bad night sleeping, don't over-think it. Just try to get a normal amount the following evening, and you will be caught up. The multiple nights of little or no sleep are the killers!
Previous to a recent mini-vacation we took in Charleston, I hadn't slept past 6:30 a.m. in the past 15 years. Lo and behold, on vacation one morning, I kept thinking that I was waking up in the middle of the night and just stayed in bed. When I finally got up, I looked at the clock, and it was 8:40 a.m. Maybe my body needed the sleep!
Friday, April 20, 2012
Wednesday, March 21, 2012
Risks of Red Meat
Spring is here, and we just uncovered our grill for the season. Just in time to read a recent article detailing the risks of eating red meat.
The study, released by the Archives of Internal Medicine, examined the eating habits and health of over 110,000 adults over a 20-year span. It concluded that eating red meat, any kind, and any amount, appears to significantly increase the risk of premature death.
Specifically, adding just one 3-ounce serving of red meat (think of a small burger) to a person's daily diet was linked to a 13 percent greater chance of dying during the course of the study. Replacing red meat with other foods also seemed to reduce mortality risks for the study participants.
It didn't matter if the red meat was steak, lamb chops, or pork. The theories why red meat is so dangerous are the iron and saturated fat in it, the nitrates used to preserve the meat, and the chemicals created by high-temperature cooking.
Bodybuilders usually espouse a lot of lean red meat, due to the iron content and protein. Endurance athletes like runners and cyclists tend to have less of it in their training diet, preferring a higher carbohydrate diet. With the exception of Atkins Diet proponents, most people watching their weight tend to limit red meat intake, as well.
From personal observation, I feel most people unconcerned about long-term health effects tend to eat more hot dogs, burgers, bacon or sausage than "healthy eaters" (and I admit, I love all those things, in moderation). Perhaps that had an effect on the conclusions of the survey: those that ate more red meat, for the most part, may have been more likely to make other unhealthy dietary choices (got to have fries with that burger, too!).
Whatever the reason, the article is a good cautionary tale: have red meat as a treat, and not a staple of your diet. Here's to spaghetti and red sauce!
The study, released by the Archives of Internal Medicine, examined the eating habits and health of over 110,000 adults over a 20-year span. It concluded that eating red meat, any kind, and any amount, appears to significantly increase the risk of premature death.
Specifically, adding just one 3-ounce serving of red meat (think of a small burger) to a person's daily diet was linked to a 13 percent greater chance of dying during the course of the study. Replacing red meat with other foods also seemed to reduce mortality risks for the study participants.
It didn't matter if the red meat was steak, lamb chops, or pork. The theories why red meat is so dangerous are the iron and saturated fat in it, the nitrates used to preserve the meat, and the chemicals created by high-temperature cooking.
Bodybuilders usually espouse a lot of lean red meat, due to the iron content and protein. Endurance athletes like runners and cyclists tend to have less of it in their training diet, preferring a higher carbohydrate diet. With the exception of Atkins Diet proponents, most people watching their weight tend to limit red meat intake, as well.
From personal observation, I feel most people unconcerned about long-term health effects tend to eat more hot dogs, burgers, bacon or sausage than "healthy eaters" (and I admit, I love all those things, in moderation). Perhaps that had an effect on the conclusions of the survey: those that ate more red meat, for the most part, may have been more likely to make other unhealthy dietary choices (got to have fries with that burger, too!).
Whatever the reason, the article is a good cautionary tale: have red meat as a treat, and not a staple of your diet. Here's to spaghetti and red sauce!
Thursday, February 16, 2012
Six-Pack Abs
One of the most frequently asked questions in fitness is: "how can you get six-pack abs?"
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!
It's an easy answer, but hard to achieve: simply, a mix of the right strength and resistasnce program, combined with a good amount of aerobic exercise, and a proper diet.
First, the resistance program: Muscle growth comes throgh doing progressively harder exercises, so the muscle fiber breaks down and rebuilds itself stronger. Sit-ups or abdominal crunches use the abdominal muscles to raise the weight of the upper body. Leg lifts do the same for the lower body, both working your rectus abdominis, transverse abdominis, and other muscles in your core. Twists, standing or seated, weighted or non-weighted, will exercise the oblique muscles along your sides. Any variation of planks (or tabletops) will strengthen the lower back and glutes, as well as the shoulders and arms.
All resistance exercises are core exercises to some degree, particularly standing ones like lunges and squats. Exercises done off of stabilty balls or discs require varying degrees of balance, also strengthening the abdominal area. Boxing and martial arts exercises are also great strengtheners for the "core."
As far as aerobic exercise, my favorite for the abs is the Concept 2 Rower. Your abs are the stabilizing muscle with each pull, and my stomach is invaribly sore after a hard rowing workout. Running, because it is the most efficient in burning calories and also involves twisting of you body with every stride, is also great for the abs, as is swimming. The best part of cardio activity, as far as the abs are concerned, is the burning of fat after the carbohydrate storage of sugar has been depleted.
Concerning diet, the leaner you are, the more your underlying abdominal muscles will show. Everyone knows someone with a rock hard stomach, buried under a thick layer of fat! Keep the simple sugars and trans fats to a minimum, eat natural over processed, drink at least a half-gallon of water a day, and make up for a bad day of eating the next day. The longer the weight settles in, the harder it is to lose!
Start now, and hopefully, the "six-pack" will be there for summer!
Monday, January 23, 2012
Paula Deen Controversy
The recent controversy surrounding celebrity chef Paula Deen, famed for her high calorie, high fat(and, I'm sure, delicious)Southern recipes, brought attention to the subject of Type 2 diabetes, and how it can be affected by diet.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
As most know, Ms. Deen revealed a couple of weeks ago that she has had diabetes for about three years, and is now teaming up with a pharmaceutical company to promote a diabetes drug.
There are many questionable celebrity endorsement deals, and I am not writing as a judge of Ms. Deen's ethics or form of self-promotion. This story just gives an opportunity to point out that what you eat can be a crucial factor in whether or not you contract this life-threatening illness.
Genetics is the main factor, of course, and if you have a family history, you must be extra careful to avoid the excess sugar, starches, fried and processed food. Lifestyle, age, and stress also play a part.
Diabetes is a breakdown in the body to produce or effectively use insulin, the hormone that regulates blood sugar. Your fasting glucose level can be tested with the blood work associated with your annual physical. Range for adults is 65-99, and I'm happy to report mine was a comfortable 82 this year.
Mistakes you make in your diet (the Fat Darryl sandwich at the Rutgers grease trucks immediately comes to my mind) can be made up for with exercise. However, a truly bad diet is hard to overcome with working out.
Diabetes is something no one wants. It is a major cause of heart disease and stroke, and the leading factor to kidney failure. While Type I, or juvenile, diabetes is unavoidable in sufferers, Type 2 can be prevented by a combination of moderate diet and exercise.
I think Paula Deen can be a helpful voice in recognizing this problem, and she offers some tips in a website called diabetesinanewlight.com. The key thing is doing those things to prevent diabetes, rather than the much tougher steps required after you get it.
Tuesday, December 13, 2011
Americans starting to reverse "Battle of the Bulge"
An encouraging Gallup poll came out recently. For the first time since 2008, Americans are slowly starting to win the "Battle of the Bulge."
The random sample of over 90,000 adults, interviewed by telephone, showed that 36.6% of respondents claimed to be of "normal" weight (according to BMI indexes), while 35.8% were overweight. This was the first time "normal" beat out "overweight" in three years. There is some other categories and science involved, and when that is factored in, 61.6 of Americans were found to be "overweight" or "obese."
There is also inherent problems with self-reporting an issue like weight, with many people naturally under-estimating their true reading. Still, poll-takers took it as a positive sign, and attributed to more public consciousness about obesity: fast food chains posting calorie counts; First Lady Michelle Obama's campaign against childhood obesity; and even the jokes about Gov. Chris Christie's weight as he was considering a presidential run.
The survey data showed that African-Americans, middle aged people, and the poor were the groups most likely to be overweight. While it may strike some as surprising that the poor would most likely to be overweight, the reality is that natural food is expensive and sometimes hard-to-find; processed, sugary food is cheap and readily available in low-income areas.
Those with incomes between $36,000 and $90,000 had the biggest drop in obesity (a full percentage pojnt from 2008), and Asians (perhaps becoming acclimated to the
American diet) showed the biggest gain, 3.3 points.
One thing that I've read many times that the "average American" puts on five pounds during the Holiday season, which they never fully get rid of the rest of the year. Holiday meals, great desserts, and drinks; combined with shorter daylight hours and lack of a routinized schedule leads to more calories in, less out. Weigh yourself every day to make sure you're staying on track, and make sure you get as much exercise, if not more, than you normally do! Happy Holidays!
The random sample of over 90,000 adults, interviewed by telephone, showed that 36.6% of respondents claimed to be of "normal" weight (according to BMI indexes), while 35.8% were overweight. This was the first time "normal" beat out "overweight" in three years. There is some other categories and science involved, and when that is factored in, 61.6 of Americans were found to be "overweight" or "obese."
There is also inherent problems with self-reporting an issue like weight, with many people naturally under-estimating their true reading. Still, poll-takers took it as a positive sign, and attributed to more public consciousness about obesity: fast food chains posting calorie counts; First Lady Michelle Obama's campaign against childhood obesity; and even the jokes about Gov. Chris Christie's weight as he was considering a presidential run.
The survey data showed that African-Americans, middle aged people, and the poor were the groups most likely to be overweight. While it may strike some as surprising that the poor would most likely to be overweight, the reality is that natural food is expensive and sometimes hard-to-find; processed, sugary food is cheap and readily available in low-income areas.
Those with incomes between $36,000 and $90,000 had the biggest drop in obesity (a full percentage pojnt from 2008), and Asians (perhaps becoming acclimated to the
American diet) showed the biggest gain, 3.3 points.
One thing that I've read many times that the "average American" puts on five pounds during the Holiday season, which they never fully get rid of the rest of the year. Holiday meals, great desserts, and drinks; combined with shorter daylight hours and lack of a routinized schedule leads to more calories in, less out. Weigh yourself every day to make sure you're staying on track, and make sure you get as much exercise, if not more, than you normally do! Happy Holidays!
Thursday, November 17, 2011
Keeping Running Simple
One of the things that attracted me to long-distance running is its simplicity. Put one foot in front of the other, keep your head straight, bust a gut, and you'll be fairly successful. Didn't toss up or pass out? Run harder next time!
Over the last few years, new-fangled watches, "barefoot shoes," and emphasis on footstrike positions and stride turnover frequency have made what seemed like a simple passion into something very confusing.
The New York Times Fitness Section addressed this issue with an interesting column on November 16th. The gist of the article was that the plethora of advice and ideas on running was very confusing for beginning runners, and actually discouraged people from partaking.
Concerning footstrike positions, the article quotes disinterested (read: no financial ties to sneaker companies) researchers who feel that there is no perfect running form: people run in a way that seems most natural and efficient for their bodies. Trying to alter a natural gait actually makes their running less efficient and more prone to injury. A great line came from Carl Foster, professor of exercise and sports medicine at the University of Wisconson-LaCrosse. "There is good evidence that your body is exquisitely lazy and will find the easiest way for you to run," Foster said.
Having run competitively for over 35 years, I see it all the time. Even amongst the top runners, some look graceful, others do not. Some land hard on their heel and push off, others seem to spring off their toes. Researchers in the Times article tell runners to use the form they naturally adopt.
Concerning training programs, the article warns against strict adherence to training programs that may be too unrealistic to handle. One doctor noted that two people can train at the same intensity, run the same amount of miles and perform very similarly in races. One will break down, and the other will not. Use your body's warning signs (soreness, illness, swelling) as a guide. One conclusion drawn was that the more you ran, the more likely you were to get injured (that's why I feel cross-training is key to injury prevention!).
Bottom line, if you like running, go out their and do it. Don't get intimidated by pseudo-science!
Over the last few years, new-fangled watches, "barefoot shoes," and emphasis on footstrike positions and stride turnover frequency have made what seemed like a simple passion into something very confusing.
The New York Times Fitness Section addressed this issue with an interesting column on November 16th. The gist of the article was that the plethora of advice and ideas on running was very confusing for beginning runners, and actually discouraged people from partaking.
Concerning footstrike positions, the article quotes disinterested (read: no financial ties to sneaker companies) researchers who feel that there is no perfect running form: people run in a way that seems most natural and efficient for their bodies. Trying to alter a natural gait actually makes their running less efficient and more prone to injury. A great line came from Carl Foster, professor of exercise and sports medicine at the University of Wisconson-LaCrosse. "There is good evidence that your body is exquisitely lazy and will find the easiest way for you to run," Foster said.
Having run competitively for over 35 years, I see it all the time. Even amongst the top runners, some look graceful, others do not. Some land hard on their heel and push off, others seem to spring off their toes. Researchers in the Times article tell runners to use the form they naturally adopt.
Concerning training programs, the article warns against strict adherence to training programs that may be too unrealistic to handle. One doctor noted that two people can train at the same intensity, run the same amount of miles and perform very similarly in races. One will break down, and the other will not. Use your body's warning signs (soreness, illness, swelling) as a guide. One conclusion drawn was that the more you ran, the more likely you were to get injured (that's why I feel cross-training is key to injury prevention!).
Bottom line, if you like running, go out their and do it. Don't get intimidated by pseudo-science!
Friday, November 4, 2011
Watchung Municipal Alliance 5-K
If you're looking for a low-key, hometown-type of race, the Watchung Hills Municipal Alliance 5-K in Watchung is a good one.
The field is usually less than 100, with a few talented outside runners mixed with locals looking to support a good cause: Drug Education programs in the Warren, Watchung, Long Hill Twp., and Green Brook school districts.
I was fortunate enough to win it one year, and this year took third in a time of 20:29.
I hadn't run a race since July, but have been training hard, on my own, and with the Adult Running Group at our club. I felt I took off fairly hard at the start, and really didn't slow down the whole way, passing a couple of people in the front pack and settling into third place by the halfway mark.
In fact, one runner came up next to me on the long downhill down Sunlit Drive, we stayed together for a few paces, and I was able to regain my position. My legs felt fine, I mentally was into it, and my stomach didn't bother me at all, which are usually the three determining factors.
However, my breathing was heavy almost from the start - almost as if my lungs were in sprint mode, while my legs were in distance!
Because I was working so hard, I felt my time had to be in the mid 19-minute range. There were no splits along the way (as I said, this is a small, local race), and I was a bit disappointed when I rounded the last curve at Watchung Lake and saw the clock in the 20's.
Still, I can't complain (I am 53 now, too!), and hopefully I'll get one more 5-K in this Fall before the weather starts getting too cold.
As a coach I felt proud, because one of the runners in our group ran well in his comeback to racing after nearly a decade off.
Every race is a learning experience, good and bad, and I can't wait to get back out there again!
The field is usually less than 100, with a few talented outside runners mixed with locals looking to support a good cause: Drug Education programs in the Warren, Watchung, Long Hill Twp., and Green Brook school districts.
I was fortunate enough to win it one year, and this year took third in a time of 20:29.
I hadn't run a race since July, but have been training hard, on my own, and with the Adult Running Group at our club. I felt I took off fairly hard at the start, and really didn't slow down the whole way, passing a couple of people in the front pack and settling into third place by the halfway mark.
In fact, one runner came up next to me on the long downhill down Sunlit Drive, we stayed together for a few paces, and I was able to regain my position. My legs felt fine, I mentally was into it, and my stomach didn't bother me at all, which are usually the three determining factors.
However, my breathing was heavy almost from the start - almost as if my lungs were in sprint mode, while my legs were in distance!
Because I was working so hard, I felt my time had to be in the mid 19-minute range. There were no splits along the way (as I said, this is a small, local race), and I was a bit disappointed when I rounded the last curve at Watchung Lake and saw the clock in the 20's.
Still, I can't complain (I am 53 now, too!), and hopefully I'll get one more 5-K in this Fall before the weather starts getting too cold.
As a coach I felt proud, because one of the runners in our group ran well in his comeback to racing after nearly a decade off.
Every race is a learning experience, good and bad, and I can't wait to get back out there again!
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