The Storm

You're at the gym. The industrial lights hanging so high overhead are illuminating the sweat dripping from your nose to the digital display of the elliptical you're tirelessly putting to work. The music from your headphones drowns out the sound of your heavy breathing as you take one step after another, until you feel that familiar burning in your legs. You know it's not fire, though it feels like it could be. Lactic Acid. You're all too familiar with it, but do you know what it actually is? By better understanding the inner-workings of our bodies, we can give it what it needs to promote health and efficiency. When it comes to lactic acid, better understanding the cause and effect can lead to a better workout and recovery. Lactic acid is believed to be the cause of the burning sensation during workouts. While it’s an uncomfortable feeling, we owe this burning sensation a “thank you” for helping us work harder and longer during exercise.  We need to first note that the term “lactic acid” is actually a misnomer. The correct term is Lactate, though in everyday conversation people use the two interchangeably. The Role of Lactate Lactate gets a bad wrap because of a common misconception that Lactate is the sole cause of muscle soreness. This is an easy mix-up, since it is present during these processes, and lactic acidosis (when too much acid builds up in the bloodstream) can cause unpleasant symptoms. The truth is, it’s only during extensive workouts that strain our body’s energy pathways or when taking certain medications that severe pain or burning from acidosis comes into play.  By definition, lactate is a colorless liquid produced during muscle contraction as a product of anaerobic glucose metabolism (1). In less complicated words, it is a byproduct of running out of oxygen for certain processes in the body, and to adapt, the body uses pyruvate as an electron acceptor which turns into lactate. Lactate becomes the new energy source and allows you to keep working hard. Keep in mind, this is not to say there is no oxygen during this type of exercise! When you are exercising fast or hard enough, oxygen can’t keep up and the body will do what it has to to get the energy it needs.  Think:  A factory needs to make cars at a certain rate, but the number of cars coming in is faster than the tires coming in. To keep up with the rate, the factory uses wooden wheels instead. It works to get the job done, but it’s not ideal.   Lactate and Anaerobic Exercise Lactate gets a bad wrap for the discomfort it causes during exercise, but there are quite a few reasons we can thank lactate instead!  Pros Instead of ending our workout from lack of oxygen, we are able to exercise longer using lactate. Helps to prevent permanent damage by overexertion of muscles  Cons It slows athletic performance (but as mentioned above, this is preventing damage) It doesn’t feel very good Fatigue As for the fatigue you feel post workout, experts and current understanding suggest that there are other factors that contribute much more than lactate does. Fatigue is a multidimensional phenomenon and requires more extensive studies, lactate is capable of contributing, but does not cause fatigue by itself (2).  Removal and Recovery  As proven in a classic study from 1937, lactate is generally metabolized by your body in an hour or less (3). Some preach that a cool down will bring down the lactate levels much quicker, and the truth is it does speed it up a bit, but so does rest.    While lactate isn’t harmful, proper recovery will help you feel better quicker. A few helpful ways to remove lactate faster and recover after an intense workout are through the use of massage, or the Meteor. Some studies have found that low level vibration may be effective at removing lactate from the bloodstream quicker than otherwise. (4) The Meteor’s heat will help reduce your pain and speed up recovery, so you’re ready for your next workout sooner. Its vibration promotes flexibility and reduces chronic pain while. The Meteor is designed to facilitate muscle recovery and is extremely simple, effective, and versatile. Feel the Burn With the understanding that lactic acid is an integral part of our exercises, we can welcome the pain but remember to continue adequate recovery measures.  Sources:  https://www.dictionary.com/browse/lactic-acid?s=t https://pubmed.ncbi.nlm.nih.gov/18195089/ https://journals.physiology.org/doi/abs/10.1152/ajplegacy.1937.118.3.457 https://www.researchgate.net/figure/Fig-2-Effects-of-vibration-exercise-on-the-blood-lactate-concentrations-HVT_fig2_316541909

Obesity is more than a cosmetic concern. People who fall into the range of “obese” have been shown to be at a higher risk of disease that leads to death.  What is Obesity?  The words “obese” and “overweight” get thrown around a lot in common language, but the scientific definition is, “abnormal or excessive fat accumulation that presents a risk to health (1).” Over the years, there has been extensive research studying the implications, causes, and prevention of obesity. You may also be familiar with interventions, including Michele Obama’s “Let’s Move” program. Unfortunately, despite research and preventative measures, little success has been noted as a result of existing efforts.  When examining the why behind obesity as an epidemic, experts point to the lifestyle changes required to overcome it. To prevent and treat obesity it is vital that physical activity be increased, and nutrition improved (2). These are two integral aspects of life that are difficult to control or change. This is because the things we eat and our activity levels are generally heavily ingrained habits that are intertwined with our way of life. BMI (body mass index) is likely to come up in any discussion of obesity. While it is a helpful tool in indicating high body fat, it is not intended to determine obesity in individuals (3). As we will discuss, there are many factors that contribute to a healthy body and lifestyle, and all should be considered when determining the health and risk of obesity of an individual.  Who’s at Risk for Obesity? In the United States, 36.5 percent of adults are obese, and 17 percent of children are obese (4). These numbers are on the rise and expected to have a 130 percent increase in severe obesity prevalence over the next two decades (5). In efforts to stop this shocking trajectory, links between age, gender, socioeconomic status, and other factors should be acknowledged as well.   Ethnicity  Studies continue to show a notable link between ethnicity and obesity. Almost half of non-Hispanic blacks have obesity, with Hispanics right behind at 42.6 percent, non-Hispanic whites at 36.4 percent, and non-Hispanic Asians at 12.6 percent (6).  Income  It is consistently determined that socioeconomic status plays a role in obesity. In low-income homes and areas, there is a higher prevalence of obesity, attributed to several things, including less nutritional education and access to healthy choices (7).  Age  There are high instances of obesity across age groups, but studies show you are most likely to be obese in middle age (8).  Sleep  Believe it or not, sleep plays a significant role in risk for obesity, so much so that studies suggest chronic partial sleep loss is associated with an increase in the risk of obesity (9).  Warning Signs of Obesity  Now that you’re familiar with the risk factors, how can you tell if you should discuss your weight and body fat with your doctor?  If you experience the following, it may be a warning sign of obesity. You can benefit from a discussion with your doctor (10): Breathlessness Increased Sweating  Snoring Difficulty with physical activity Daily exhaustion  Joint pain Low confidence and self-esteem Isolation Identifying with items on this list does not necessarily mean you fall into the “obese” category, but we recommend discussing any noticeable health or body changes that concern you with your doctor.  Side Effects of Obesity  Obesity poses quite a few risks for disease and impacts health and overall life in various ways.  Risk for Disease Obesity is linked to many negative health conditions including over 60 diseases. These include: Diabetes, heart disease, high blood pressure, stroke, sleep apnea, osteoarthritis (11).  Pregnancy  From fertility concerns, to the predisposition of the child, to postpartum depression, obesity has been studied and experts identify obesity for many pregnancy corners.  Studies have identified a strong relationship between overweight women and the risk of miscarriage, gestational diabetes, preeclampsia, and more (12).  Social Impact  In the current society, diet culture is prevalent, and leads to a stigma around weight gain and overweight individuals. This can lead to discrimination and at times, negative impact on the psyche (13). Obesity Prevention  Obesity prevention is consistently studied, and new ways to combat the risk and treat currently obese people are being discovered often.  Take note that BMI is not the gold standard for health, and does not show a full picture of a person. For example, someone can fall into the overweight or above range on the BMI scale, while leading a very healthy lifestyle. BMI is used in assessing a population, while tools such as BIE (bio-electrical impedance), skin calipers, and hydrostatic weighing are better used for individuals. The easiest way for you to gauge yourself is to use your nutrition and physical activity to measure your health and risk for obesity. Below we mention some tips for physical activity and nutrition to lower your risk of obesity. Incorporate physical activity  Studies show adding 20 minutes of brisk walking per day can reduce the risk of mortality by 24 percent in people of normal weight, and 16 percent in those who are obese (14).  Eat a well-balanced diet  You don’t need to “eat clean” all the time, instead, focus on food as fuel for your body and refrain from eating processed foods. For adults, eating more “good” fats, less processed sugar, and more whole foods, such as grains, fruits and veggies will help combat obesity (15).  Sleep  As mentioned, sleep plays a critical role and those who do not get the recommended sleep per night or have sleep disturbances are automatically at a higher risk. If you experience significant or regular sleep issues, talk with your doctor about interventions to improve sleep.  The Takeaway  Obesity is a worldwide epidemic, and while some risk factors are beyond an individual's control, pivotal factors such as getting enough physical activity and eating well can help to lower risk significantly.  New to working out? No worries, we have your guide to working out as a beginner (no trainer needed).  SOURCES  1.https://www.who.int/topics/obesity/en/#:~:text=Overweight%20and%20obesity%20are%20defined,her%20height%20(in%20metres). https://www.nichd.nih.gov/health/topics/obesity/researchinfo/activities 3.https://www.cdc.gov/obesity/adult/defining.html https://www.cdc.gov/obesity/data/adult.html https://www.ajpmonline.org/article/S0749-3797%2812%2900146-8/fulltext https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity https://www.cdc.gov/obesity/data/adult.html https://www.ruralhealthinfo.org/toolkits/obesity/1/at-risk-populations#:~:text=Overweight%20and%20obesity%20are%20often,Low%2Dincome https://www.healthdirect.gov.au/obesity-symptoms https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight https://www.obgyn.theclinics.com/article/S0889-8545(09)00029-1/abstract https://pubmed.ncbi.nlm.nih.gov/10696282/#:~:text=Obese%20patients%20are%20at%20an,hyperuricemia%20and%20gout%2C%20and%20osteoarthritis. https://www.ncbi.nlm.nih.gov/books/NBK333469/#:~:text=Increasing%20physical%20activity%20by%20simply,health%20rather%20than%20for%20weight. https://academic.oup.com/ajcn/article/104/5/1433/4564389 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/

There are a number of reasons your work out goal may include muscle growth. If you have this goal, it requires more than just an appropriate fitness program; You’ll need to dedicate yourself to a well-rounded lifestyle to build muscle most effectively. While exercise in general has well established benefits, building muscle has its own unique set of health advantages.    Why Focus on Muscle Mass?   It might surprise you to know that building muscle benefits you more than just improving your aesthetic and strength. Gaining muscle also means: Better coordination, more bone density, lower risk of injury, joint health, and a boost in metabolism (1).  Recommended Workout Schedule  Before we get into example exercises, let’s answer a few common questions and address some misconceptions.  The information available on how to build muscle is varying and conflicting. While some people will suggest 1 day per muscle group, others recommend 3 times per week rotating muscle groups. Your personal exercise program will depend on your goals, time, and training experience. Though most literature supports the latter method, beginners should allow for more rest time and shorter workouts to start. Don’t forget, no matter how advanced you become or what advice you receive, your safety always comes first. Never do any exercise you’re not confident with. The best practice is to start slow and have someone spot you when you’re learning something new. As for what the science says: Muscles grow faster when worked more frequently and in conjunction with other muscles. One study showed evidence in support of optimal growth when exercising a muscle 2x/week over just once (2). Additionally, another study showed participants gained muscle faster when working them 3 times per week instead of one (3). We can suggest with relative certainty that you will see the best results by working out 2+ times per week.  Many studies find that training until muscle failure will activate a larger number of muscle fibers which leads to greater muscle growth (4). To achieve failure safely, you will want to do higher volume, multiple sets with a lighter weight. Some studies also show correlation between frequency of working out and boosted protein synthesis which translates to growth between workouts (5).  If your primary goal is muscle growth you want to frame your routine to hit each muscle group more than once per week and exercise to, or close to, fatigue. Specific Workouts To Target and Grow Muscle Mass While cardio shouldn’t be nixed altogether, it is not going to contribute as greatly to your muscle growth. Cardio-aerobic exercises should be done on alternate days to strength building days if possible. If you can’t do them on separate days, do your cardio after your strength exercises.  Multi-Joint Movements As a rule, multi-joint, or compound exercises should be favored when the goal is muscle growth. Multi-joint movements are using multiple joints and muscle groups. By using more and larger muscles, production of muscle building hormones is increased (6,7).  Examples of Multi-Joint exercises:  Swimming Squats  Burpees  Step-ups Push-ups Deadlifts  Single-Joint  The advantages of multi-joint exercises are plenty, but when you want to target and isolate a specific muscle on its own they fall short. Single-joint exercises can fill this hole in your training regimine. Examples of Single Joint exercises:  Bicep Curl  Leg Extension  Shoulder Front Raise Shoulder Lateral Raise  Additional Lifestyle Changes for Muscle Growth  But even with a perfect and strictly followed exercise plan, you won’t achieve optimal results if that’s all you’re doing. To complement your workouts and provide the best path to muscle growth there are other things to consider outside of the gym.  Mindset Your mental health and overall mindset influence every part of your life. Studies continue to prove the negative effect of stress and emotional disturbance on physical goals. Stress leads to decreased levels of testosterone and increased cortisol, which fight against muscle growth (8).  Take it from professional boxer Anthony Joshua who shared his top tips for gaining muscle with Men’s health. He stresses the importance of focus, enjoyment, and determination (9).  Sleep A proper sleep schedule will positively impact every area of your life, and is crucial to any fitness journey. Research shows the regulation of sleep and wakefulness is related to energy, hunger, satiety, and body composition (10). If you are not sleeping well you will be doing yourself a huge disservice in reaching your fitness goals.  Nutrition It’s nearly impossible to have a conversation about muscle mass and not discuss “gains.” Food is fuel. You literally are what you eat and you will absolutely need to eat more than you are now if you are looking to gain weight.  What to eat  When your goal is muscle growth, the success of your dietary goals begins at the grocery store. Your initial thoughts might be of protein, which is good, but protein isn’t all you need to build muscle. Protein is the core of rebuilding muscle fibers, but without a healthy amount of carbohydrates and fats you won’t see much progress. In an evidence-based article, Healthline shares 26 foods to include in your diet for muscle growth. They include: Salmon, Eggs, Chicken, Tunafish, Turkey breast, Chickpeas, and Peanuts (11).  Protein supplements (12)  https://pubmed.ncbi.nlm.nih.gov/25169440/ When to eat  Furthermore, a 2014 study showed that the best results happen when protein is distributed evenly across each meal (13). Another study found that subjects who consumed a minimum of 20 grams of protein, six times a day lost body fat and increased lean mass (14).  Basically you will want to eat enough protein, fat, and carbs to give you the necessary fuel and aid in recovery.  Recovery  While sleep and nutrition are parts of recovery, they don’t cover everything. Appropriate recovery time and practices will make the difference when it comes to the size and speed of your results. Especially after a heavy lifting session, recovery is crucial to encourage muscle and tissue repair. Muscles need 24-48 hours to recover and if you overwork the muscle before it has the chance to recover, it can cause more damage and impede growth (15).  To get the most out of your recovery, the Meteor will improve your body’s natural healing mechanism through carefully chosen levels of vibration. Make the Meteor a staple of your recovery for convenient massage and heat therapy wherever you are.  Build Muscle for Countless Benefits As mentioned, building muscle is not just helpful for a summer body. More muscle means a faster metabolism, lower risk of injury, better muscle tone, improved posture, better jar opening skills, and much more. Like other fitness goals, the addition of proper self-care and recovery practices will get you wherever you want to go.  References  https://health.usnews.com/health-news/blogs/eat-run/articles/2016-03-18/7-reasons-to-build-muscle-that-have-nothing-to-do-with-looks https://pubmed.ncbi.nlm.nih.gov/27102172/ https://pubmed.ncbi.nlm.nih.gov/25932981/ https://pubmed.ncbi.nlm.nih.gov/7808251/ https://pubmed.ncbi.nlm.nih.gov/27752983/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/  https://books.google.com/books?id=f2986Qtlq7oC&pg=PA23902&lpg=PA23902&dq=2+Henry+JP.+Biological+basis+of+the+stress+response.+Integr+Physiol+Behav+Sci+1992;+27(1):66-83.&source=bl&ots=CVpFIsB-LR&sig=ACfU3U3fp0m6uJ7Pev11mX--QHsp7A98Yw&hl=en&sa=X&ved=2ahUKEwiR_qzpgaXqAhVcj3IEHY8IDksQ6AEwAHoECAYQAQ#v=onepage&q=2%20Henry%20JP.%20Biological%20basis%20of%20the%20stress%20response.%20Integr%20Physiol%20Behav%20Sci%201992%3B%2027(1)%3A66-83.&f=false  https://www.menshealth.com/uk/building-muscle/a757473/the-best-muscle-building-advice-from-anthony-joshua/  https://pubmed.ncbi.nlm.nih.gov/16979424/  https://www.healthline.com/nutrition/26-muscle-building-foods   https://pubmed.ncbi.nlm.nih.gov/25169440/ https://www.sciencedaily.com/releases/2014/05/140520133218.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/ https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full

So, you’re interested in working out but you’re not sure where to start or what to expect? No worries. There are a few things to do before hitting the gym and we have all the information you will need.  First of all, know you’re making a great decision to exercise your body. According to Health and Human Services and their Physical Activity Guidelines for Americans, adults should be moving as much as possible, some movement is better than none at all. HHS recommends 150-300 minutes per week of moderate-intensity physical activity for substantial health benefits (1).  The list of benefits of exercise is long and impressive. You will even notice mental health benefits within minutes, this is because physical activity releases dopamine which helps regulate mood. This means you can be happier after just one workout! Also, within weeks you can see improvement in heart rate, blood pressure, muscle fitness, and even weight loss (2,3).  Now let’s talk about how you can get started today. We have broken down 6 actionable steps to getting started with working out that will boost your confidence, give you motivation, and prepare you for your active lifestyle.  STEP 1: What is your “Why”?  With any life endeavor, it helps to have a reason before dedicating time and effort into something. Are you working out to get in shape? Lose weight? Build muscle? Help your mental health? These are all good reasons.  The answer will inform not only how much you exercise but how you do it.  STEP 2: Set a Goal  Similar to step one, it’s crucial to have something you are striving for. Realistic goals will help you focus on specific things instead of getting overwhelmed by all the exercise world has to offer. Additionally, your goal will help you focus on what you’re working for when things get tough. Tracking your progress toward your goal will also keep you motivated!  It can be helpful to use the S.M.A.R.T. principle to set your goal. S.M.A.R.T. was first used by George T. Doran in 1981 when he outlined the best way to write goals (4). It has since been used by the Cleveland Clinic and large studies to set and measure goals (5, 6).  S: Specific M: Measurable  A: Attainable  R: Realistic  T: Time-Relatable As you can see, by using the S.M.A.R.T. method, your goal should be specific, measurable, attainable, realistic and time-related. An effective example using this method is: I will be able to run a mile in under 10 minutes.  Your goal should excite you, motivate you, and provide a clear road map in your mind leading to your goal. Mastering the art of goal setting is great because goal-setting should never end! Exercise Physiologist Rebecca Kurtz says goal setting does a great job of motivating and inspiring new and veteran exercisers and athletes (7).  STEP 3: Have a Plan Your goal will help lay out a structure of what you will need to do. There are a few things you will want to decide. Where will you be working out? Will you be joining a gym or working out at home? Harvard Health points out a gym is not needed for you to be successful and attain your goals. While it is true that your body is all the equipment you need, the gym does offer some advantages.  Gyms provide an extra incentive to work out with their monthly fee, and have classes and equipment you might not find otherwise (8). You should ask yourself: If you work out at home will you have the discipline to get it done? How many days per week will you work out?  Your plan should include a clear schedule for how often and long you will exercise. Set an achievable number of days per week as a minimum and strive to pass that.  Not sure where to start? The American Heart Association recommends 75-150 minutes of cardiopulmonary exercise (cardio) and 2 strength training sessions per week(9). Again, something is better than nothing, and getting comfortable as a beginner is the first hurdle.  Don’t forget to pencil in time for recovery! Recovering is a critical part of a successful exercise regimen and proper recovery will lead to better and quicker results. Olympic runner Jared Ward shared his 5 tips for recovery including: Warm up properly, fuel within 30 minutes of exercise, take protein at night, get plenty of sleep, and be positive.  When will you check your progress?  Decide ahead of time when you will check-in with yourself and mark it on your calendar. Depending on the goal you are working toward, your check-in time will vary. If you are exercising for weight loss, studies have shown that weighing yourself more often correlates with more weight loss (10,11).  Alternatively, it might make sense for you to do a monthly check-in on your mile run time or another training-related goal. Many activities, such as lifting for a heavy 1 rep max, are not safe to do frequently. STEP 4: Take Pictures  One way to measure your success is with progress photos. No matter your goal, whether it be weight loss or muscle growth, comparison photos give you a perspective that neither a scale or mirror can mimic. Keep these photos for future use. They will give you a point of reference and tell your story of progress better than your memory alone. STEP 5: Start Small  You don’t want to overwhelm or overwork yourself right off the bat. Start small, one step at a time. Many beginners make the mistake of going “too hard” and hurting themselves or exhausting themselves. In the same vein, don’t compare your progress to others’. Everyone is on a different part of their journey and have different abilities. Your past self is your only competition!  At the beginning of your exercise journey, you can try a little bit of everything to figure out what you enjoy. Enjoying what you’re doing will be crucial to staying diligent with your workouts and remaining disciplined in going to the gym.  At Home  A beginner program at home might look like a walk followed by a short circuit of 3 sets of ten lunges, squats, and jumping jacks (12).  At the Gym  Just about anything you do at home can be done at the gym. Gyms will provide you with a variety of implements that you probably wouldn’t have access to otherwise. You can use cardio equipment such as an elliptical, stationary bike, or stair climber or use free weights and machines to do strength training with exercises such as bench press, squats, curls, rows, shoulder raises, and so much more. Starting with a low weight and doing 3 sets of 8-12 reps is a great starting place. If you are ever unsure how to do an exercise, ask an employee or even another gym-goer. Most people will be glad to offer help! No matter what you’re doing, be sure you are warming up your body before starting and listening to your body as you work out. A cool down and recovery session will also help protect your body from injury, ease soreness, and stabilize your heart rate.  STEP 6: Healthy Changes/Habits  You won’t attain the results you are hoping for without properly caring for your body outside of the gym as well. Healthy diet, proper sleep, and effective recovery will impact your overall health in a positive way.  Healthy Diet Eating healthy doesn’t mean adopting an extreme diet, but being conscious of the foods you put in your body is central to your overall well-being. There are fundamental healthy dietary practices everyone should follow including eating whole grains, a variety of vegetables, whole fruits, and limiting saturated fats, trans fats, added sugar, and sodium (13).  Sleep According to the CDC, adults should be getting between 7 and 9 hours per sleep a night. If you are not getting enough quality sleep you can experience increases in weight, anxiety, and other negative health outcomes (14).  Recovery  Though recovery practices may vary from person to person, the concept of recovery should be included in your plan to maximize muscle healing and growth. The Meteor aids in recovery, with vibrating and heating capabilities that can be used pre and post-workout to relieve pain and provide a soothing massage.  We All Start Somewhere  Starting regular exercise might seem intimidating and overwhelming, but you should remember we all start somewhere! Grab your water bottle, headphones, and workout plan and get moving! Put these steps into practice and you will be well on your way to success. Your body and mind will thank you for investing in your health.  References  https://www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html#:~:text=For%20substantial%20health%20benefits%2C%20adults,or%20an%20equivalent%20combination%20of https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important https://www.projectsmart.co.uk/brief-history-of-smart-goals.php https://east.madison.k12.wi.us/files/east/Smart%20Goals%20Information%20CC%2011_0.pdf https://my.clevelandclinic.org/-/scassets/files/org/online-services/hypertension-program-smart-goals.ashx?la=en https://www.henryford.com/blog/2018/05/benefits-setting-fitness-goals https://www.health.harvard.edu/staying-healthy/exercising-at-the-gym-versus-home-which-one-is-better https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults?utm_source=redirect_heartorg&utm_medium=referral&utm_campaign=301#.WnFBpojwaUk https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4380831/ https://pubmed.ncbi.nlm.nih.gov/26064677/ https://www.healthline.com/nutrition/how-to-start-exercising#section5 https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/chapter-1/key-recommendations/ https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Interested in losing weight but not so interested in spending $100 a session on a personal trainer? We’ve got you covered. Yes, there are many advantages to having a trainer, but studies show there are also some downsides (1). The truth is, the workouts themselves aren’t the problem, often it’s having the discipline and motivation to stick to it.  There are tons of benefits to exercise on top of weight loss; You can decrease the risk of disease, regulate blood sugar levels, and improve mental health to name a few (2). Don’t be afraid to start on this journey solo, you’ll be impressed with what you can do!  There are plenty of exercises you can do without a trainer and even without a gym! If you’re interested in losing weight, find exercises you enjoy, and get moving.   Weight Loss At the Gym If you do choose to hit the gym, it can feel overwhelming. Don’t worry, as long as you go in with a plan, you can make the most of your gym time and get the workouts done that will help you lose weight.  Weight Lifting Approaching the weight section at a gym for the first time is intimidating, but you don’t need a personal trainer to get comfortable and do your thing.  Weight lifting has been shown to raise your metabolic rate which means you will continue to burn calories when you are resting (3). Furthermore, weight lifting has been proven to be a great option to preserve muscle and still lose weight. A study showed that participants lost more weight with diet and weight lifting over aerobic workouts (4).  If you include weight training in your exercise program, it’s recommended to do 8-12 sets 1-2 times per week. Free weights and machines are both proven to show results. While free weights have some added benefits, such as greater neural activation, the risk of injury is lower when using a machine (5).  Example exercises: Barbell squats, bench press, dumbbell curls.   Cardio  Most gyms have a large section full of cardio equipment including treadmills, ellipticals, bikes, row machines, and more. For weight loss, it’s important to do a variety of workouts, meaning you should combine your cardio with other training to see the best results.  According to the CDC, a 154-pound person can burn 295 calories per 30 minutes of running or biking (6). Jump on the cardio machine of your choice a few times a week and give your best effort each time. It’s always better to start slow and work your way up if you’re not sure how fast to go. Even brisk walking on a treadmill can yield numerous health benefits. Pro tip: Practice interval training for better results. You can do this by changing up the speed and time you put into your cardio. For example: Do 5 minutes of level 3 on the treadmill followed by 1 minute of level 5, and repeat. Studies show that interval training leads to increased weight loss (7).  Classes   Many gyms offer free classes where you can join a group in a guided 30 minute or hour-long exercise. A few of the best classes to join for weight loss are kickboxing and Zumba. Studies show that kickboxers typically have a higher muscle mass and lower body fat percentage (8). If dancing is more your thing, research also shows that a 30 minute Zumba class can burn 233 calories for a 155-pound person.  It can be beneficial to join classes during your weight loss journey for a routine to follow and to meet like-minded friends who can keep you accountable.  Weight Loss at Home Paying for a gym membership and making time to get to the gym can sometimes be barriers to your weight loss. Luckily, there are exercises for weight loss you can do at home!  Walking Taking a walk is a simple way to burn calories and get closer to your weight loss goals. In fact, walking on a track outside has been shown to burn more calories than walking on a treadmill (9).  Yoga  You might not consider yoga when putting together your weight loss plan, but think again! Experts find Yoga to be a promising way to lose and maintain weight and assist with positive behavioral changes (10). For example, a 155-pound person can burn 149 calories per 30 minutes of yoga.  Yoga at home is as simple as pulling up a free youtube video, putting on some comfortable clothes, and getting started. There are free videos online with a variety of different yoga routines. Whether you’re a beginner or a veteran yogi, there’s something for you.  Body Weight At home, you probably don’t have quite the arrangement of dumbbells or weight machines that the gym offers, but that’s okay! Bodyweight exercises can be done with minimal or no additional items and still leads to weight loss (11).  Examples of bodyweight exercises: Lunges, push-ups, squats, plank.    Pro tip: Use resistance bands or ankle weights to increase resistance and feel the burn!  Final\Tips  As mentioned, the most difficult part of a weight loss journey is finding the motivation and staying accountable. Studies show that using an app for tracking and monitoring progress is crucial in weight loss goals(12). It can also be helpful to work out with a friend! Having someone to work out with can strengthen your commitment to exercise. Furthermore, it’s not only important to have the perfect workout plan, but also the best recovery plan to maximize your training. Don’t forget to be mindful of your sleep schedule and utilize other recovery methods to aid in your body's repair and growth. Additionally, you’ll see the best outcome when your exercise is complemented with a proper diet as well(13).  Finally, don’t forget to turn to social media for motivation, work out ideas, and inspiration. There are tons of free workout plans, printable workouts, and tips and tricks shared for free across Facebook and Instagram. If you’re unsure about a workout that you see on social media, you can always ask a trusted friend or a trainer to help you out. Trust me, your fitness junkie friends will be more than happy to answer your questions! You Can Do It!  Time to take these tips and put them to practice. With the right plan and solid commitment, you don’t need a gym or personal trainer to lose weight. Incorporate the other elements of a healthy lifestyle and you are well on your way to meeting and exceeding your weight loss goals. -Kimberly CharlesonContributing Writer References  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4021014/ https://medlineplus.gov/benefitsofexercise.html#:~:text=Exercise%20strengthens%20your%20heart%20and,blood%20pressure%20and%20triglyceride%20levels. https://pubmed.ncbi.nlm.nih.gov/10939877/ https://www.sciencedaily.com/releases/2017/11/171101130319.htm#:~:text=A%20new%20study https://www.researchgate.net/publication/228830087_Evidence-Based_Resistance_Training_Recommendations https://www.cdc.gov/healthyweight/physical_activity/index.html7. https://bjsm.bmj.com/content/53/10/655 https://www.healthline.com/health/kickboxing-benefits#weight-loss https://pubmed.ncbi.nlm.nih.gov/15570150/ https://journals.sagepub.com/doi/abs/10.1177/1559827613492097 https://www.healthline.com/health/exercise-fitness/lunges-benefits#overall-benefits https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4822791/ https://academic.oup.com/ajcn/article/82/1/222S/4863393

Our bodies crave movement and need regular exercise to improve health and reduce the risk of disease. But with working out comes soreness and injury so you should have a recovery plan in mind.  Recovery is crucial in meeting your physical goals. You might get advice from social media, a doctor, or a trainer for how to properly exercise and recover, but be sure you do not fall victim to the myths that cloud the space.  We have weeded through the noise and identified 5 huge myths commonly accepted about recovery, and we are here to expose them.  Read on to be in the know for a better, more successful exercise plan starting today!  MYTH: Rest Days are For the Weak  Your body and mind will thank you for rest not only between sets and different exercises, but between workout days. The truth is, your body needs to rest and you’re not being lazy by taking days off. On rest days, your body will be working hard to get you charged up for your next workout. During exercise, you are damaging muscles, decreasing substrates, and increasing metabolic by-products (1). Your body will require time to regulate those three energy systems to recover optimally and improve in physical ability.  In fact, rest days are needed for mental health as well. A study found that training overload can lead to: Cognitive fatigue, reduced prefrontal cortex activity, and impulsiveness (2).  We all want to improve and see results in our workouts, so don’t fall victim to the “no pain no gain” mentality because full training recovery is essential to optimal performance and improvement (3). MYTH: If You’re Sore You’re Out of Shape  This is a common belief, but is so false! Think about it this way: You can always “level-up” and challenge your body, so if you are consistently pushing your body further, it will be sore from going places it hasn’t gone before. When you get that sore feeling, embrace it and know you’re doing something right.  Plus, you feel sore when your body is getting rid of metabolic end products, which are created in an easy work out as well as a hard one (4).  A study looking at delayed onset muscle soreness acknowledges the presence of soreness even in professional athletes (5). So, if the pros can get sore, this myth can’t be true. It is important to note that you should stay in-tune with your body, and recognize the difference between feeling sore and being injured. In sore muscles, you will likely feel it in your muscles during exercise or up to 72 hours after. Soreness can also last 2-3 days and improves with movement. On the other hand, an injury may be painful in muscles or joints, continue to hurt, and be worse with continued activity (6). So long as you know you’re not hurt, feeling sore is a good thing!  MYTH: Stretching can prevent soreness  We’ve all heard different recommendations related to stretching. There is no doubt that stretching is a helpful and key part of maintaining overall health. Experts recommend stretching daily if possible. Benefits of stretching range from improving flexibility to decreasing risk of injury (7). In terms of stretching for soreness, studies show little to no effect of stretching on sore muscles (8). Participants in these studies practiced stretching before, during, and after exercise and consistently showed no impact on soreness.  Incorporate stretching into your exercise plan, but don’t depend on it for post-leg day struggles.  MYTH: Sleep is the best way to recover  Sleep is absolutely a huge part of exercise, weight loss goals, and successful recovery, but it is not the end-all be-all. While sleep allows for your muscles to rest and your body to do its thing, there are other modes of recovery that have additional and even better benefits.  One study examined the best recovery efforts from massage to compression garments to cryotherapy and immersion. It found massage and compression garments to be effective in muscle recovery and fatigue (9). Similarly vibration therapy, which is offered by the Myostorm Meteor, has been proven to show clinically early reduction of pain and effective reduction in LDH levels in 48 hours (10).  Be sure to stick to a sleep schedule, but utilize additional modes of recovery to feel your best.  MYTH: Pain medications will help recovery You might be reaching for the ibuprofen to take the edge off after a tough workout, but the truth is you might be doing yourself a disservice.  A study found over-the-counter doses of ibuprofen and acetaminophen suppress the protein synthesis response in skeletal muscle after exercise (11). This means, continuing to take these medications will not allow your muscles to grow or adapt.  If you are feeling extreme pain post-workout, it might be a sign of an injury. Do your best to pass on the medication and utilize other recovery tactics at first to receive the full benefits of your workouts. If you think you’re injured, or your extreme soreness doesn’t get better after several days, you should see your doctor. They might suggest lightening up your exercise routine. Recover The Right Way Today  Exercise is important for overall health, but it’s not the only thing. Be sure you are assisting your body by allowing it the time and resources it needs to recover properly. Unfortunately, there is no one size fits all program for exercise and recovery, but changing it up and listening to your body is a good start. The Meteor is one sure-fire way to relieve pain and speed up your recovery process. Instead of falling victim to these popular myths, turn to rest, massage, and other recovery practices post-workout!  -Kimberly CharlesonContributing Writer References:  https://acewebcontent.azureedge.net/SAP-Reports/Post-Exercise_Recovery_SAP_Reports.pdf https://www.cell.com/current-biology/fulltext/S0960-9822(19)31104-2 https://pubmed.ncbi.nlm.nih.gov/18438210/  https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html https://link.springer.com/article/10.2165/00007256-200333020-00005 https://www.choosept.com/resources/detail/soreness-vs-pain-whats-difference https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931 https://www.cochrane.org/CD004577/MUSKINJ_stretching-to-prevent-or-reduce-muscle-soreness-after-exercise#:~:text=The%20evidence%20from%20randomised%20studies,after%20engaging%20in%20athletic%20activity. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5932411/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939523/ https://journals.physiology.org/doi/full/10.1152/ajpendo.00352.2001

Early in my running career, I recall some life-changing advice from a running hero of mine: Meb Keflezighi. Are you ready for it? Meb advised me to be patient. Seem like kind of a let down? It seemed like that to me at the time too. I think I had hoped he would reveal some secret to marathon training that would make me as invincible to competition and age as he seemed to be. I wanted him to tell me what else I should be doing. But it seemed his seasoned advice was always, “Jared, be patient. There is plenty of time.” He told me this many times, and it didn’t seem to matter if the race was 4 years, 4 months, or 4 weeks away — it was the same advice: “Jared, be patient. There is plenty of time.”    For quite a while, I didn’t really believe him. I thought maybe we just had different definitions of patience. Then I started to think that maybe Meb could afford to be patient, but that I still needed to go force fitness right now. Now, I’m eating my words at least weekly as I offer my advice to young pros and new runners in general: be patient.   Gains happen when we rest. Exercise stresses our body, and our body reacts by building back stronger — if we give it time. Consistency is king in the long run. If we can stay healthy, then we can continue to make deposits to lifetime fitness, uninterrupted by burnout and injury. Endurance athletics is a long game. Former marathon world record holder Haile Gebrselassie was know to say that success in a marathon is a culmination of work done over the 4 years leading into the race. That’s a lot of time to think about training for one race! I think that we are often training for many upcoming races at the same time.    But patience is just one half the equation, work is necessary too. And no ambitious athlete wants to shortchange his or her potential. However, I’m guessing if you are reading this you are likely in the ambitious camp. So I offer 5 tips to speeding up recovery from your ambitious training with the goal of helping you achieve your potential, but keep in mind that my preliminary advice is: be patient.    Warm-up Properly You’re warm-up is more likely to affect how your muscles recover than your cool down. Vibration therapy has been a part of my warmup routine for many years now. I’ve found particularly that as I give some time to loosen my glute muscles and external rotators that I move a lot more smoothly. And the better movement also translates to recovering quicker after a workout session.  Fuel Within 30 mins of Exercise Fueling immediately after exercise has made a huge difference in how I feel when headed out to a subsequent training session. This was something I picked up in college and one thing I don’t compromise on. There is likely a good, better, best with fuel — and I aim to get some natural fuel high in carbohydrate, and maybe a little protein —  but almost anything is better than nothing. I try to get at least 200-300 calories within 30 mins, and a meal within 90 mins. I keep a stash of Honey Stinger waffles in my glove box as a tasty refuel option.   Take protein at night In a somewhat recent study it was shown that athletes taking protein at night had a higher concentration of amino acids in their blood the next morning, compared to those that did not. I picture those amino acids as little repair solders fixing my muscles. But I also have found that protein at night curbs my mid-night hunger, and I sleep better. Seems a win-win.  Get plenty of sleep Next, get plenty of sleep. Deep sleep is when the body secretes natural growth hormone. Cheaters dope with this stuff, so getting enough sleep and encouraging your body to secrete natural growth hormone can’t be a bad thing.  Be Positive Lastly, be positive. Nothing that kills a day, or a season, like coming down too hard on yourself. My sports psychologist at BYU (Craig Manning) would tell me I needed to come up with 3 things I did well before I could address 1 thing I was to do better next time, and I have found this to be a pretty good ratio. Identifying and reinforcing the things we do well fuels our confidence. And confidence is going to have us feeling better (read recovery) when we head out for our next training session.    See you on the trails!   Jared Ward

It’s no secret that exercise is good for you. But just how good for you is it? And why is it so good anyway? Exercise, especially done regularly, has a plethora of benefits to not only your physical health, but also your mental and emotional state.(1) Most experts recommend you get 30 minutes of moderate exercise a day for 5 days out of the week. Don’t get discouraged though! That’s as easy as taking a stroll in your neighborhood or walking on a treadmill while watching an episode of your favorite TV show. (scroll to the end for some more exercise ideas) Physical Health Many studies have shown that regular exercise is extremely effective at reducing your risk for a variety of life threatening diseases including diabetes, stroke, heart disease, and even some types of cancer.(2) Exercise also improves your overall physical health by strengthening muscles, increasing bone density, improving heart and lung strength, and improving your overall body composition.  Mental Cognition Exercise has even been found to make you smarter! It’s true, across all age groups regular exercise improves your ability to think and do mental tasks. In children ages 6-13, exercise shows immediate effects in processing speed and memory.(3) Overall quality of life is improved as you make exercise a part of your daily routine.  Emotional Well-being Exercising will make you happier too. It’s been shown time and time again that exercising can reduce feelings of anxiety immediately, but did you know that regular exercise can reduce your chances of developing clinical anxiety and depression? Exercise releases endorphins and also helps your body to regulate hormones better. This translates into you feeling better and even sleeping better! Especially in times of stress, going for a walk or throwing a ball around are great ways to improve your mood. Easy Exercise Ideas Go for a walk (take the dog) Jumping Jacks Jump rope Yoga (there are plenty of walk throughs online) https://www.youtube.com/watch?v=BdTzZuwGEOw Create an obstacle course in your yard or in the house Dance! Put on some music and just have fun Play a sport you enjoy. Basketball, kickball, tennis, soccer. Deck of Pain (assign workouts to each Suit in a deck of cards and draw cards till you’ve gone through the entire deck) Find more workouts online! There are plenty of fitness enthusiasts on social media with a wide variety of easy to do exercises. Here’s one link with a long list of “Prisoner Workouts” for when you have no equipment and not a lot of space. https://www.artofmanliness.com/articles/the-prisoner-workout/ Don't forget your Recovery after your workout either! Proper recovery after exercise will decrease soreness and help you get ready for your next activity quicker! -Bailey 1.https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm  2.https://www.hhs.gov/surgeongeneral/reports-and-publications/physical-activity-nutrition/walking-executive-summary/index.html 3.https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=39

No matter what sport you enjoy, you’re bound to endure some type of pain from either training, competing or participating.  Just as the old saying goes, “you never get out of this world alive,”, the same holds true for sports. “You never get out of a sport without some type of injury.”  It might be an accident or just plain overuse – your body will be affected by some type of pain.   As it’s been for nearly a half century, the most famous remedy in sports medicine, from trainers to physicians to parents – treat your pain or injury with “RICE”- the acronym for rest, ice, compression and elevation.  Legendary sports physician, Dr. Gabe Mirkin, created The RICE Method in his 1978 bestseller, The Sportsmedicine Book.  This treatment method for sports injuries has become the gold standard for over 40 years and has allowed the wounded warriors of the world not only endure, but rehab to get back in the game.   Twist your ankle, strain your knee, pull a muscle in your back, partially tear a rotator cuff or AC joint., or suffer a contusion to the thigh or other soft tissue bruising during a game, competition or training?  The go-to method is “RICE.” Those ice machines in the hotels around the world – they’re not just for cocktails! Wish I had a nickel for every time I had to ask the front desk for a bag so I can get ice for some type of injury.  A home it might even be a bag of frozen peas! In any event, it helps reduce both pain and swelling – which sends us down the road to recovery – or is it?   WITH ADVANCEMENTS IN SPORTS MEDICINE, IS THE RICE METHOD BECOMING OBSOLETE? “Nearly everyone who ices today,” says veteran athletic trainer Gary Reinl, “believes they’re doing it to prevent inflammation, reduce swelling, and control pain.  But here’s the problem: Icing doesn’t prevent inflammation or swelling; it only delays it. Once tissues rewarm, the inflammatory process resumes and your body’s innate intelligence sends the correct amount of fluid to the damage site.  Although icing can provide temporary pain relief, numbing just shuts off protective signals that alert you to harmful movement. And the Journal of Athletic Medicine Research recently showed that icing actually kills muscle cells.”   Additional research has confirmed Reinl’s suspicions.  A report in the Journal of Strength and Conditioning Research discovered that icing fails to help injuries heal, and may well delay recovery from injury. Additional research at the University of Pittsburgh Medical Center found evidence that icing sore muscles may be detrimental to recovery.  And, researchers at the Cleveland Clinic have even identified a likely reason: Icing an injury delays the release of IGF-1 (insulin-like growth factor-1), a key hormone unleashed by immune cells to repair damaged tissues. “Icing just doesn’t work—it actually screws things up,” says Reinl, whose new book, Iced! The Illusionary Treatment Option, is dedicated to encouraging doctors and athletes to move out of the ice age. Even Dr. Mirkin, who invented RICE agrees with Reinl and the subsequent research.  “I do not believe in cooling anymore, nor the “R” component of his famous prescription.  And research now shows that both ice and prolonged rest actually delay recovery.” SO WHERE DO WE GO FROM HERE?  “ARITA” A growing list of sports medicine specialists are promoting natural healing via multiple modalities.    “The human body is absolutely remarkable,” says Dr. Nick DiNubile, an orthopedic surgeon and former team physician for the Philadelphia 76ers.  “Most of the time it knows what it’s doing. I still believe there’s an occasional place in the medical bag for ice – for acute pain, for instance, it’s certainly preferable to Percocet or Vicodin.  But you really have to be mindful of what you’re trying to accomplish before you throw in the ice pack.” Gary Reinl, for his part, believes the answer lies in a new acronym: ARITA – Active Rrecovery is the Answer.  Instead of reaching for the ice bag, let your pain level be your guide and keep on moving as much or as little as your mending body allows.   Rebecca Kurtz, M.S., an exercise physiologist at Henry Ford Health System urges a balance of ice, movement and heat.  “While icy temperatures help reduce inflammation, heat helps dilate blood vessels and promotes blood flow,” Kurtz says. “If your muscle is spasming, heat is best.”   To conclude, ice has its purpose and is essential for reducing swelling of any acute injury for the first 24-48 hours.  Beyond this time period, a combination of movement (based on pain thresholds and common sense), vibration to flush lactic acid from the muscle and heat to relax and promote blood flow will ensure proper recovery.  This is why we love the MyoStorm “Meteor” Ball.  The combination of heat and vibration is a game changer for any nursing an injury.  And of course, don’t forget to get good sleep, eat a healthy diet and rehydrate after your favorite activity. Want to read more from Gary Miller, Olympic Alpine Ski Coach? Check out the Alpin Luxe blog:  https://alpinluxe.com/blog-home