Fitness Links in Honor of the Fairfield Half this weekend!

Ah, yes. The time has come to run great distances, sweat profusely and hopefully avoid injury along the way. Wooohhoooyeaahhhh! The 29th Annual Fairfield Half Marathon is on Sunday, and I have a feeling it's going to be AWESOME.

In the spirit of this athletic event, I've been keeping my eyes peeled for articles that might make running thirteen miles marginally easier. Here are two gems from my files:

To Sit Up or Not To Sit Up (thanks Simone)
How many different sit-up philosophies have you heard in your life? Maybe 5, 10? "Don't sit all the way up" vs. "only flex your abs"; "feet on the floor" vs. "legs in the air," etc. Shoot! I personally adhere to the "crunch" ideology and occasionally I use the exercise balls to do my ab-work.

However, here's another to add to the list! A recent blog post at Newsweek claims that sit ups don't work at all. More specifically -- they hurt more than help.

“We stopped teaching people to do crunches a long, long time ago,” says Dr. Richard Guyer, president of the Texas Back Institute. That’s because the “full flex” movement—the actual “crunch” part of crunches – puts an unhealthy strain on your back at its weakest point. The section with the most nerves (and most potential for nerve damage) is in the back of the spine, which is the very part that bends and strains during a sit-up.

Interesting. I have heard that the best way to do sit-ups/crunches is on the exercise ball with your lower back supported. The article says nothing about whether this is a "safe" way to exercise your abs, but instead they offer this old fave as an alternative:

Consider the pushup. Not usually thought of as a great ab move, the pushup forces you to work several muscles at once: it forces your core muscles to stabilize your trunk as your arms and back work to move the body up and down. “Do you see how a pushup is a full body challenge?” says McGill. “It challenges abdominals, front of your legs, your arms and your back. That is how you use those muscles in real life.”

Woah. The pushup seems to be typically thought of as an arm-only workout, but actually it is one of those amazing exercises where you use ALL THE MUSCLES IN YOUR BODY. I presume that is why pushups are so hard, and not only because my arm muscles are puny. (I don't care what you saw on FB, Laura, they are puny.)

The article also recommends planks, which I have always loved because they are so damn hard.

So if you have back issues (particularly lower back), try laying off the sit ups/crunches for awhile and increase the number of pushups in your workout. Then, report back and tell me your conclusions. Please.

Sleep Loading, something like Carb Loading
Based on a very small study of Division 1 female tennis players, some researchers recently presented findings that suggests sleep has a more significant effect on athletic performance than previously thought.

Then the players were told to extend their sleep to 10 hours a night for five to six weeks. After increasing sleep, the athletes performed better on all the drills. Sprinting drill times dropped on average to 17.56 seconds from 19.12 seconds. Hitting accuracy, measured by valid serves, improved to 15.61 serves, up from 12.6 serves, and a hitting depth drill improved to 15.45 hits, up from 10.85 hits.

When the tennis players cracked down on their sleep debt, they performed significantly better than before... when they were *technically* sleep deprived. Um, awesome? Let's go take a nap!

Furthermore, in this article at Medical News Today, the study's lead author, Cherie Mah, M.S., suggests that it's impossible to physically perform at your best without proper sleep:

"Traditionally, elite athletes dedicate numerous hours to daily practice, strength training, and conditioning as well as work closely with nutritionists in hopes of optimizing their athletic performance," said Mah. "However, very little, if any, attention is focused on an athlete's sleeping patterns and habits. While most athletes and coaching staff may believe that sleep is an important contributing factor in sports, many do not realize that optimal or peak performance can only occur when an athlete's sleep and sleep habits are optimal."

Seriously. Notice that she qualifies her opinion by only including "elite athletes," but I'm just going to go ahead and include those of us who once practiced or played five to six days a week as well. How much better would I have played in college if I'd been able to sleep more than 5-6 hours a night?! Between class, homework, work study, and practice/games/other team crap, there were just not enough hours in the day to get everything done and also get adequate rest.

Now, if only this study had been published about 2.5 years ago... I would have had fantastic support for my one-man campaign against lifting at 6AM three times a week. Ugh, and I'm still mad about it!

Save a Little, Save a Lot... More Than You Realize

The first sites I ever added to my Google Reader were financial blogs, namely Poorer Than You and Get Rich Slowly. This was a couple years ago when blogs were becoming more specialized and a lot higher quality, and less about what people watched on TV last night and what their boss said to them this morning. Actually, I'm sure this happened much earlier, but in my own personal History of the Internet timeline, that's how it went.

Recently, I came across Queercents which obviously is a financial blog for the GLBT peeps. It's pretty fantastic whether you identify as "queer" or not. Practical financial advice transcends all sexual boundaries, it turns out. Weird!

Anyway, a post published last week by Carol seemed appropriate to highlight in this blog. The Financial Component of Wellness briefly discusses the relationship between savings and stress and links to a pretty interesting study that looked at the two factors.

The study (which you can find at MSN Money) was conducted by Stephen Brobeck of the Consumer Federation of America. Brobeck looked at the savings trends of a low income group and a high income group and the issues and variables that accounted for why some saved and other did not.

There is a lot of interesting data from the study, but the most relevant statistics are those concerning the psychological impacts of keeping "emergency funds" (or EF) or at least $500 in the bank. The participants were broken up into two groups: low-income (earning less than $25,000) and moderate-income (earning $25,000-$50,000). Here are two tables reflecting the results:

For both groups, nearly two-thirds of people with less than $500 saved worried about money frequently compared with about a quarter of those who had at least $500 saved. Of those frequent worriers, A LOT of people are losing sleep: 68% of the low-income group and 60% of the moderate-income group.

The gap between the savers and non-savers widens even further when respondents were asked about their health. Fifty percent of the low-income, non-saving worriers reported that their health was negatively affected, as well as 35% of the moderate-income non-saving worriers. Of those who saved, 19% of the low-income and 22% of the moderate-income worriers reported worse health.

Interestingly, those respondents who had $500 or more saved typically used one or more of the following techniques to manage their finances:

• Knew net worth
• Had a spending plan with goals
• Had a saving plan with goals
• Had a spending plan that allowed meeting saving goals
  
• Outside of work, saved automatically through pre-authorized transfers from checking.
  

Like any study, this one has some flaws (they used self-reporting and phone interviews to name two), but I don't think it clouds the issue too much. Clearly, people who worry about money suffer more than just a lack of funds, but some of those effects can be offset by giving yourself a little cushion and employing some basic money management techniques.

To be honest, I was pretty surprised by these percentages. I worry about money sometimes, and while I will occasionally wake up with a start because I forgot to pay a bill, I wouldn't say that I lose sleep over it. However, I have over $500 saved and a relatively stable job (although I had a dream last night that my boss had to let me go because his business was failing... yikes).

Lastly, what fun is it to talk about finances if I can't use this opportunity to blast the recession?

Thank you someecards, as always.

Intro to Napping: And finally, a nod to weight maintenance

While we're still on the subject of napping (sort of), I wanted to leave you with this final tidbit from Take a Nap! explaining how a lack of sleep affects metabolism, leading to weight gain.

Sleep-deprived people become more susceptible to obesity, and consequently, arteriosclerosis and diabetes. A University of Chicago study found that subjects restricted to six hours of sleep a night for as few as four nights already showed increases of insulin in the bloodstream similar to what happens in a prediabetic state. When we deprive ourselves of sleep, the brain sends a signal that we are entering a period of overdrive and need extra energy to support our mental and physical functions. This causes us to crave high-fat, high-glucose body fuel--in other words, junk food--another reason why Americans can be both the hardest workers on the planet and the most overweight.

And practitioners of the Zone, Atkins and South Beach diets take note: Inadequate sleep causes decreases in the hormone leptin, restricting the body's ability to break down carbohydrates.

How do you like them apples? I think this also can explain the Freshman Fifteen... along with copious amounts of alcohol and Lucky Charms. Or maybe that was just me.

In any case, this information supports the idea that sleep effects the whole body. According to SleepDeprivation.com, inadequate sleep impairs:

• Our ability to think
  
• To handle stress
• To maintain a healthy immune system
• To moderate our emotions
• To stay awake while making sandwiches (Kidding)
  

But I don't think this is news to you. Obviously, when you don't get much sleep, you feel like crap, can barely function and cry at the drop of a hat. Or again, maybe that's just me. But I doubt it.
Side note: Actually, I am notoriously horrible after not sleeping much. The stories I could tell... If I'm woken prematurely, HEADS WILL ROLL. Not kidding. There may or may not be warrants against me in three states.

To close the napping conversation, I wanted to leave you with a couple napping quotes I came across over the last few weeks. Enjoy!

"No day is so bad that it can't be fixed with a nap."
Carrie P. Snow

"You must sleep some time between lunch and dinner, and no half-way measures. Take off your clothes and get into bed. That's what I always do. Don't think you will be doing less work because you sleep during the day. That's a foolish notion held by people who have no imagination. You will be able to accomplish more. You get two days in one - well, at least one and a half, I'm sure. When the war started, I had to sleep during the day because that was the only way I could cope with my responsibilities."
Winston Churchill (Are we sure this wasn't former President Bush? No.)

Intro to Napping: Part 4

I have a friend. We'll call her Blaura Berrante. We were talking the other day and she said, "Chloe. This information about naps is all well and good, but how can I take a 20 minute power nap when it takes me 30 minutes to fall asleep?!" [Paraphrased]

Blaura makes a good point. If you aren't the kind of person that can fall asleep at the blink of an eye, taking short naps is next to impossible. Unfortunately, the Take a nap! book doesn't really address this issue in depth and there isn't a lot on the SleepEducation.com website (which is produced by the American Academy of Sleep Medicine, so I assume it's legit).

So off to Google we go!

While many people have weighed in on this issue, none seem to have legitimate expertise in Napping as a Science. All the advice is based on personal experience, which I don't want to knock, but it's important to note.

Through my research, I found that the majority of napping advice had to do with either one's physical situation or one's psychological state.

1. PHYSICAL

• Ideally, you should find a dark, quiet area if you're serious about napping. Eye masks might be embarrassing to wear in a public place, like the library, but they block out light like whoa. So get over it.
  
• Lie down if possible. The Boston Globe says it takes 50% longer to fall asleep when you're sitting upright. Also, "There is something to be said for getting horizontal." William Anthony, Ph.D. (I just like this quote.)
  
• Get comfortable on a chair, couch or bed and make sure the room temperature isn't too hot or too cold.
  
• White Noise can be used to block out sound when a quiet place isn't available. Free mp3s can be tested and downloaded here. Also, Pzizz offers a similar thing. However, to really block out all noise, you have to crank it up, which then sounds like you're on an airplane. For me, this is too LOUD. Whatever happened to ear plugs?! Ear plugs are a painless way to literally block out the sound, not just cover it up with more noise, even if it is "white."
  

2. PSYCHOLOGICAL

• Set an alarm so you won't worry about oversleeping, but keep it out of view. I find that if I open my eyes to a view of the clock, I get anxious about wasting precious sleep!
  
• Relax. Take deep breaths and try to quiet your mind. Many, many people weighed in on this issue, offering their own relaxation methods and mantras. Suggestions ranged from telling yourself "This is the most comfortable place on Earth" to thinking about animals sleeping in the woods (?). Whatever method you use to relax is up to you, but I think it's important to deliberately do SOMETHING. Ignoring stress never made it go away.
  
• Lastly, several people on Ask MetaFilter swore that they fell right asleep after having an orgasm. While I doubt that you have time for a quickie in the middle of the day just so you can then take a nap, it's something to consider. *wink, wink*
  

Above all, I think it just takes practice to fall asleep quickly and painlessly. Closing your eyes and expecting sleep to come immediately is unrealistic for a novice napper. Especially if it's the middle of the day, you're in a crowded cafe, you have a million things to do, and you're hungry and cold. I say, quit the bullshit and schedule a dark, quiet, horizontal nap for yourself. Then write yourself a thank you note. Then reply with this Someecard. Etc.

And finally. If you can't fall asleep yourself, you should at least enjoy watching Cute Things Falling Asleep!!?!?! I'll leave you with this:





Sources:
Yahoo Answers (How do I fall asleep when trying to take a nap?)
Ask MetaFilter (I can't nap! 9/27/2007)
Mental Floss (7 Simple Rules for How to Take a Nap, 1/2/2009)
Lifehacker (A guide to power napping, 3/24/2007)
Boston Globe (How to nap)

Intro to Napping: Part 3

Happy Monday! Did you nap over the weekend? I did not, although I wouldn't have minded a shorty. My Saturdays are going to be pretty annoying the next 14 weeks, because of BIO 103 from 9am to 3pm. Nap time will be around 4pm, so please, no calls.

So I was thinking... How exactly does a person put this knowledge of napping science to good use? There seems to be a gap between the science and the practice, and I'd like to fill it in.

Seeing that the target audience of Healthy Wealthy & Wise is probably in school or working or both(!), I wanted to share a napping case study that Dr. Mednick included in Tap a Nap! This concretely illustrates how a person can incorporate napping into a busy schedule.

A Profile in Napping: The Law Student

Situation: Rasheed is a 22 year-old law school student who works two nights and one weekend day at a ladies' shoe stores in a busy mall. He wakes up at 6:45 a.m. and gets five to six hours of sleep on most nights. "I have to keep my eyes on my goals, but this regimen is exhausting. I need every free minute that I'm not in class or at work to study. But lately I don't have the energy and concentration to study as hard as I used to."

Target Areas: Rasheed needs slow-wave sleep to help clear his mind of useless information and make room for memory consolidation. He also needs Stage 2 to help him with customers at night with his usual energetic and chipper manner.

Nap Rx: One 20-minute "transition" nap after school, before going to his job at the mall; on weekends, a one-hour restoration nap after his shift, before he cracks open his books.

Benefits: Rasheed's weekday Stage 2 naps will help him stay alert and full of friendly good service. His longer weekend nap is for the law student who needs to clear his mind and help him memorize massive amounts of new information daily.

Making it Happen: Rasheed now takes his weekday naps (along with other students) in the library at school. He gets to take his weekend nap in the comfort of his own bed. "I know I won't be able to keep up this pace forever, but napping has been helping me get through these intense years, staying focused and motivated."

Yay Rasheed! I thought this was a great example of how napping can be incorporated into life on a weekly basis and be extremely beneficial. Even though he was only getting 5-6 hours of sleep a night, the recommendation was not for Rasheed to nap for 3 hours every day. Instead, he took a 20 minute nap twice a week and an hour long nap on Saturdays. That's only 100 minutes of napping a week!

By strategically scheduling "power naps" for important transitions, Rasheed was able to get a little pick-me-up before heading to his (crap) job at the ladies shoe store, which by the sounds of it was probably an excruciating retail position. But hey, we gotta do what we gotta do.

I think this sounds manageable. Would any law students like to put in their 2 cents?

Intro to Napping: Part 2

I always thought that some people were just awesome nappers and other people just couldn't handle it. Through reading Take a Nap and other stuff, I still think that's true, but I also think that napping takes practice, just like anything else.

As I mentioned in Intro to Napping: Part 1, I've had some rough napping experiences recently, although to be fair, any time when I am woken up by anything other than my own biological clock, I tend to want to kill something. (That first chime from my alarm in the morning is the single worst moment of my day. Or when my roommate's dog whines at 6 am when she leaves. That little bastard is lucky he can still walk.)

Anyway, it turns out that there is something of a science to napping, which, when taken into consideration, can help one avoid the negative effects of waking up feeling groggy and irritable.

Sara Mednick explains that the culprit here is Slow-Wave Sleep or SWS:

When you're fully awake, your brain is operating on many frequencies. but during SWS your entire brain rhythm has synchronized into a slow, uniform pattern. Sleep inertia is how we experience the lag that occurs while the brain once again recreates them multiple faster frequencies. The groggy feeling can become particularly acute for the sleep-deprived, since someone whose body has a greater need of SWS has a greater chance of waking up during SWS and thus into sleep inertia.

Now here comes the exciting part: By sleeping shorter or longer periods, you can avoid waking up in SWS and therefore avoid (for the most part) feeling like crap when you wake up! Yay!

The Boston Globe has a nice little napping "cheat sheet", if you will. It appears that The Guardian ripped it off here, and then Lifehacker posted it again here. Awkward.

This very blurry and small picture explains how to avoid waking up in SWS. Click to enlarge, por favor.
Bottom line: Your naps should be shorter than 45 minutes or longer than an hour and half in order to avoid SWS.

Also, Mednick says that even if you do feel a little fuzzy after a nap, you can quickly "fire up" your brain through physical activity, sensory stimulation such as splashing water on your face or a shot of espresso.

"In any case," Mednick explains, "having napped cannot make you 'more tired,' any more than a light snack makes a starving person 'more hungry.' If you experience sleep inertia (grogginess), you've simply whetted your body's appetite for a resource that your conscious mind has been trying to ignore."

Intro to Napping: Part 1

I was a napper for about two years: senior year of high school and freshman year of college. Since then, I haven't been able to find the balance between getting a restful sleep and not waking up hella groggy and irritable. (Yes, hella.) The last time I took a nap, I woke up 30 minutes late and proceeded to pick a terrible fight, behaving so ridiculously, I almost got dumped. It was decided then and there that Chloe Shall Never Nap Again. So it was proposed and unanimously accepted and written into law.

But really--what is all this napping crap about? Isn't that what BABIES do?!

True, but napping has also gained a lot of support from the Professional Medical Community in the past few years. I picked up Take a Nap! Change your life by Sara C. Mednick, Ph.d. at the library the other day, and I wasn't prepared for it to rock my world. But it sort of did.

Mednick explains that we're naturally biphasic sleepers, meaning that we want to sleep two times during the day. In fact, we're the only mammals that don't sleep multiple times in a 24-hour cycle, although no other mammals have to pay taxes either. That second sleepy phase falls right between 1 and 3 pm, which is prime siesta time.

Are you in the market for a nap? Well let's find out with the Epworth Sleepiness Scale, shall we?

Use the following point system to score how you'd react in the situations below.

0 = Would never doze
1 = Slight chance of dozing
2 = Moderate chance of dozing
3 = High chance of dozing

SITUATIONS

1. Sitting and reading
2. Watching TV
3. Sitting inactive in a public place, e.g., in a meeting or theater
4. Riding in a car as a passenger for an hour without a break
5. Lying down to rest in the afternoon
6. Sitting and talking to someone
7. Sitting quietly after lunch (when you've had no alcohol)
8. Sitting in a car while stopped in traffic

Now, add 'em up and let's see how sleepy you are.

If you scored:

• Less than 8: Normal sleep function. You might consider napping during periods of high stress.
  
• 8 to 10: Mild sleepiness. A well scheduled nap a couple times a week could improve your sleepiness.
  
• 11 to 15: Moderate sleepiness. You should be concerned that their sleepiness may interfere with daily activities.
  
• 16 to 20: Severe sleepiness. Talk to a doctor! You shouldn't be so sleepy.
• 21 to 24: Excessive sleepiness. You probably have a severe sleep disorder, so please seek medical attention if this is news to you.

How'd you do? Need a nap after that? In the next few days, there will be more on when, where, and how long you should nap. Get excited.

Yay naps!