New Research: Your Sleep Preference Affects Your Strength

I should have gone with rock, paper, scissors.

People challenge me to do stupid things and I do them. This was more a problem in my youth than now although The Primal Blueprint Challenge is evidence that I'm still swayed by peer pressure. (Disclaimer: I'm only saying the PB was stupid for me. I know lots of you love it and it is not a bad program.) Heaven help me when my kids discover that all they have to do is say "I challenge you" and I'll do almost anything.

This predilection for idiocy was what found me one afternoon seated across from my burly hammer-throwing (who actually went to the Olympics but didn't win) college neighbor about to have an arm wrestling contest. Being a gymnast, I thought I was strong and so when he challenged me to arm wrestle him, allowing me to use both my arms to one of his, I accepted. The stakes were too good: if I won - which I was sure that I would, much to the amusement of his roommates and the horror of mine - he had to let me drive his sports car. If he won, I had to give him a back massage. The end of the story was I ended up sitting cross-legged on his back (his back was so broad I couldn't straddle it) working 100 knots out of his back and shoulders for an hour while his roommates tortured me with Sports Center. Ignominious defeat. (Actually the real end of the story was that my roommate ended up dating him and so she got to drive the sports car. Okay, the real end to the story was when my roommates lost another bet to him and had to serve him and his friend dinner in their bikinis. That they laced with ex-lax after stealing all their toilet seats. Which led to them stealing all our furniture. My roommates had the last laugh though when they stole their television remote. Ah, college.)

But, parenthetical ramblings aside, it might have all ended differently had we wrestled a few hours later! At least so says a new study that find that people whose circadian rhythms peak at night - a.k.a. night owls - get stronger as the day gets longer. While larks' strength remains consistent throughout the day, night owls actually have a strength peak later on.

The study was a small but interesting one to me as I have often thought that workout timing was more a matter of schedule preference than a biological preference. Most fitness professionals tell people to work out first thing in the morning because then you have it done and are less likely to skip it at the end of a long day. You also have the added bonus of an early morning endorphin rush to start your day off right. But this may not be good advice for people who are genuinely a night owl. Researchers found that these people's strength peaks around 9 p.m. Larks, however, showed no peak during the day but rather being consistent from morning 'till night. One of the study's authors, Olle Lagerquist, said:

"Researchers don't know whether this means evening people who are athletes are necessarily better off. Although night owls may maximize their strength in the evening, they are at a serious disadvantage if they have to compete in the morning. Morning people, on the other hand, would have the same average performance regardless of the time of the competition. Based on the findings, Lagerquist recommends that people who struggle athletically in the morning try going to the gym at night, as they may feel more awake and perform better then."

As to whether or not this information would have helped me win the sports car, I am unsure. My most productive hours being between 9 pm and midnight, I've always thought I was a night owl but that may be more because that is when my children are sleeping rather than due to a natural circadian rhythm. After reading about true night owls - people who have such problems adhering to a normal daylight schedule that they lose jobs, have insomniac tendencies and have otherwise severely altered lives - I've decided I'm probably a lark after all. Which is probably for the best as I do 90% of my workouts in the morning and truth to be told, I don't like weight lifting at night. I'm tired. Plus, I don't like vampires and zombies.

Are you a lark or a night owl? When do you schedule your workouts? When do you feel you are strongest? Anyone else ever lost a stupid bet?

Five Kinds of Elliptical Machines

An elliptical machine is also known as an elliptical trainer, which is best for cardiovascular exercises but not too harsh to those people who are very sensitive to joint pains. The reason for the latter is because there is less pounding involved in the joints when one is exercising using the elliptical trainer. In order to meet the multiple fitness needs of people, elliptical trainers now come in various kinds:



1. Ironman Elliptical Trainer - This kind of elliptical trainer is purposely devised for those people who are serious in their fitness regimen and like doing workouts. According to several exercise machine reviews, this elliptical trainer is a winner when we take into consideration its durability because it is made from steel and mind you, it is not just any ordinary steel, but heavy gauge steel. It is therefore expected that Ironman Elliptical Trainers will last a long time to the point of being passed on as a family heirloom. Another outstanding feature is its very large LCD display, which shows the amount of calories you have burned among other things.
2. Elliptical Horizon - This is another kind of elliptical trainer available in leading department stores like Walmart, which is as good as the previous one when it comes to weight loss and as a fitness regimen. However, the downside for this particular equipment is that the brakes need to be checked often since they are not very durable. The use of this machine is also difficult for those people who are not gifted in height. Despite all these, the ratings of some consumers reflect that this is still worth its price provided the warranty period is extended or when it is put on sale.
3. NordicTrack Elliptical Trainers - Its good brand name is one of the reasons why this particular elliptical trainer is a big hit since it is under the subsidiary of Icon Health and Fitness. They have a complete line of equipment that are further subdivided into a series like the commercial series for gym use, the ramp series, the spacesaver series and a lot more.
4. Orbitrek Elliptical Glider - This kind of trainer is not suited for gym use because of its elliptical spectrum which is not really all that good. However, this can still be used in homes. The unusual noise and movements are just some of the problems posed by former users. But still, this trainer, as home equipment, is still trying its best to deliver maximum benefit.
5. Proform Elliptical Trainer - Just like the NordicTrack Elliptical Trainers, this is under the subsidiary of Icon Health and Fitness. This is not ideal for hardcore health buffs because this kind of machine is merely light duty. Nevertheless, the aesthetics of Proform trainers is the main reason why this brand is still sellable.

These days, advertisers are riding on the bandwagon for health conscious people because it has a very good market. There are so many health teas, vitamin waters and weight-loss tablets available for sale. Although some are backed up by scientific evidence, there is still no hardcore proof that these products are indeed effective. Hence, why not start a fitness routine and try using the elliptical machine.

Kiddie Workouts Offer Grown-Up Results

Adults exercise by lifting heavy stuff & running in circles. I'm not saying it isn't fun - you know I love the heavy stuff. Plus, I've spent a significant portion of my life climbing stairs that go nowhere, running on tracks and treadmills that feed on themselves like a life-size mobius strip and punching and kicking air. Why would I do all that if I didn't luuuurrve it? Oh, wait, because it's exercise and I'm supposed to do it. Because it's good for me. Like eating my peas (which I also love, incidentally).

But endorphin rush aside, remember when you didn't move unless it was for entertainment purposes? Back before your high school track coach taught you that running is pain after he chased you for an entire mile around the track throwing footballs at your head until you threw up - all in an effort to decrease your mile time? (True story.) Kids don't exercise because they are supposed to. They do things because they are fun. Exercise is incidental. We adults seem to have that equation backwards.

Fun Is Not Incidental
After a wave of adult-themed exercise trends a la Carmen Electra's stripper-robics & Teri Hatcher showing Oprah on national television how firm pole dancing makes your...arms, the newest trends seem to be going a more childlike direction. Less porn, more pogo-sticking. Wow, that came out dirtier than I meant it to sound. How about Less porn, more Parkour? Nope, still dirty. Double dutch? Hula hooping?? Egads I have a dirty mind.

Back to the children. A new wave of fitness products and trends that were formerly considered the strict domain of kiddies have been scaled for a grown-up crowd. Let's just try not to ruin these by making them about the exercise, okay?

Pogoing
Remember how high you could fly on that little spring-loaded stick? And then remember how lethal the tiniest little pothole could be? Now, forget that second feeling and focus on the first. (Okay worry wart - they have protective gear now. Yeah I know you cherish the skin on your knees. Me too.)

"With obesity rising [...], we need ways of exercise that seem like fun but burn a lot of calories in a short period of time," Nichelle Hubley, a kinesiology student, said in a statement. She added that a pogostick version of dodgeball is a great way to torch calories while still releasing your inner kid.

"In California gyms, pogo has become the latest workout fad." An instructor told ABC Good Morning America the activity is an all-body experience. So you know if they are doing it in California it has to be good for you. Right?? Besides, pogo sticks + dodge ball = extreme awesomeness.

Parkour
This new old sport is officially about using only the human body to move efficiently from one place to another. Unofficially, Parkour is all about doing exactly what your parents used to yell at you for and why you didn't get taken out in public a lot as a kid: climbing all over stuff. Participants wage a guerilla-style campaign on public landmarks and buildings, climbing, jumping, cartwheeling and by-and-large getting to their destination in the most dangerous way possible. It also is a lot of fun. Admit it, every time you pass that big fountain with the waterfall in the atrium of your work, you still have the urge to climb in. That's what I thought.

Want to see Parkour in action? Just type it in to you tube. Crazies everywhere post their latest and greatest. Be warned though, it is not for the weak of stomach.

Hula Hooping
You can buy hula hooping fitness videos, weighted specialty hoops and even "hoop gear" to trick out your circle. Even major fitness mags are getting in on the trend with new hoop workouts, like this one from Health.com. If you don't believe hooping can get your heart rate up (or if you just want to see something really cool), then you have to check out the Cirque du Soleil hoop act.

Jump Rope
This one never really went out of style, at least with boxers (and crossfitters!) but except for the occasional double-under, we adults have managed to remove all element of fun from this playground staple. There are amazing things one can do with just a couple of ropes and a bunch of crazy people. (Okay, technically that could encompass a lot more than jump roping but I'm not going there.) Check out this video that showcases the sheer athleticism of the humble rope at all skill levels:

Need more ideas? Head to the local playground. Just make sure to take along a kid though - going by yourself is creepy.

Other Kiddie Workouts I'm Dying To Try:
Trapeze aerobics (thanks to Turbo Jennie for the vid!). Aerial dancing (I have actually tried this one but it's been a long time!) Air yoga. Urban Rebounding. And yes I realize that all of these will have to wait until I'm no longer preggo. So - what's on your list of workout lusts??

Our Turn To Hurt..GATTI/WARD II.

Although Arturo Gatti was known for his loyalty and humor outside the ring, no one took and delivered pain the way he did inside it. News of his passing was a final blow, to his fans and loved ones

GATTI/WARD II
Micky Ward
Probably my biggest memory of all three fights is when he knocked me down in the second fight. I think it was the third round. He hit me with a right hand on the back of the ear and it knocked my equilibrium off and I went down into the turnbuckle in the corner. I got up and I didn't have a clue where I was, and the referee's counting and I'm saying, "Yeah, I'm all right, I'm all right," but, you know, I'm not all right. So the ref lets it go, and Arturo throws a right hand from hell that catches me right on the button… but instead of putting me out, it woke me up! So I fired back at him, and then I was catching him with punches. It was just the weirdest thing. I'm out on my feet, and then he catches me with that right hand, ba-BOOM, and I wake up. I was like, thank you. Because if he didn't hit me with that punch, I probably would have fallen down on my own.

Protein Needs After Exercise

Most athletes know of the importance of eating before exercise, however, what and when you eat after exercise can be just as important. While the pre-exercise meal can ensure that adequate glycogen stores are available for optimal performance (glycogen is the the source of energy most often used for exercise), the post-exercise meal is critical to recovery and improves your ability to train consistently.Consuming protein has other important uses after exercise. Protein provides the amino acids necessary to rebuild muscle tissue that is damaged during intense, prolonged exercise. It can also increase the absorption of water from the intestines and improve muscle hydration. The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

Bottom Line
If you are looking for the best way to refuel your body after long, strenuous endurance exercise, a 4:1 combo of carbohydrate and protein seems to be your best choice. While solid foods can work just as well as a sports drink, a drink may be easier to digest make it easier to get the right ratio and meet the 2-hour window.

Thanks to Lynn pictured above:

Stop Stress More Fun in Summer

Summer can present many opportunities for fun, but summer stress is also extremely common and can take a significant toll. The following strategies can be especially timely during the summer season.



* Keep Kids Occupied
If you don’t have your kids in some type of summer camp (or even if you do), you’ll need to have some enriching activities to keep them happy and stimulated so boredom doesn’t create misery for all of you. Allowing your older children to plan activities for younger kids (like ‘treasure hunts’ around the house, or games of hide-and-seek) can be a great way to keep everyone occupied in a constructive way. So can the old standbys: couch forts, board games, and educational outings. The following things can provide an extra 'grab bag' of ideas to keep everyone happy and sane.

* Pace Yourself
While summer offers many opportunities for fun activities, keep in mind that it’s okay to say no to some. Sometimes even fun activities can lead to stress if your schedule is overloaded, so carefully choose among the barbeques, beach days, soirees and other activities and just do what you think you’ll truly enjoy, remembering to also schedule in some down time.

* Set Boundaries
While you’re already setting boundaries on your social schedule, you may need to remember to set boundaries at work as well. Don’t let the siren song of summer steal your focus from your job duties—stay as productive as possible—but be careful not to take on too many of your vacationing co-workers’ responsibilities either. Teamwork is a good thing; just don’t take on an overwhelming amount of extra work if you have a choice. (This article on how to say no can help.)

* Try A Staycation or Playcation
Yes, staycations, and even playcations, have become the new vacations of choice for those who can't spare the time or the money for a traditional vacation. In some cases, these can even be better for your stress levels. (Ever hear of someone coming back from their too-busy vacation feeling like they need a vacation from their vacation? Or of a 'working vacation' that just turned into an exercise in 'working from a less convenient location'?) The key is to make relaxation or playtime the primary focus--even if for only a day or two--and get the benefit of vacations without all the expense! (And, if you do take an actual trip, remember to leave work at home and keep things simple.)

* Take a Mini-Vacation
If you don’t have the time, money or ability to take a full-blown vacation, you can achieve many of the same benefits by taking a mini-vacation at home. The main idea is to stop the hectic flow of activities, escape the mundane madness of daily life, or turn off the phone for a few hours. See this article for specific suggestions for mini-vacations when the real deal isn’t an option.

* Take Advantage of Summer Stress Relievers
Summer provides extra daylight hours for morning exercise, relaxing evening activities and fun in the garden. If you have kids around, you can also try some of these stress relievers you can do with your kids, or if you don’t have children, you can still enjoy these stress relievers for your inner child.

A Totally Self-Indulgent Pregnancy Post

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