PFTL UPDATE – OPEN WITH RESTRICTIONS
Our studio has been open since June 8. Several clients have come back, and slowly others are returning as they feel comfortable with our environment and precautions. We will continue to require masks for all people entering the studio. We will continue to take temperatures and ask in writing about current symptoms. Hand sanitizers, disposable gloves, alcohol wipes are scattered throughout the facility.
All trainers are wiping surfaces and equipment both before and after being touched. Professional disinfecting and cleaning is done twice per week. No equipment that cannot be wiped easily will be available for use.
We hope we will see more clients return, but we understand that it is a very personal decision and we respect whatever our clients decide.
THE MAJOR KEY TO BUILDING MUSCLE YOU’RE PROBABLY OVERLOOKING (Excerpted from Livestrong.com June 18, 2020)
You exercise and eat well during the day. Then at night, there’s not much else to do — everything except sleep. But just like you need to invest in your fitness and food intake, you also need to catch the right amount of zzzs, especially if you’re trying to build muscle.
“Diet, exercise and sleep are the pillars of health and the key to building muscle,” Kasey Nichols, NMD, a Doctor of Naturopathic Medicine who specializes in sleep disorders. “Without one of these pillars, your muscle-building routine will be suboptimal at best and permanently damaging at worst.”
Why Sleep Is Key to Muscle Growth – After a strenuous strength-training session, your muscles are in need of repair. When we sleep, our bodies are flooded with muscle-building, or anabolic, hormones including insulin-like growth factor (IGF) and testosterone, which help build and repair the damage, Nichols says.
“Missing sleep or not getting enough disrupts the amount and timing of anabolic hormone secretion, which means that you will not get the growth and strength increases you work so hard for at the gym,” Nichols says.
A December 2017 study of over 10,000 people in the Journal of Musculoskeletal and Neuronal Interactions found that good sleep quality is associated with greater muscle strength, while sleeping fewer than six hours a night may be a risk factor for decreased muscle strength. The authors point out that the number of hours you sleep is important, but the quality of sleep you’re getting each night matters just as much.
“Each phase of our sleep cycle contributes to muscular repair and growth in different ways. This is why it is important to not just sleep enough but to sleep well,” says Sarah Ray, a National Strength and Conditioning Association-certified trainer and head of business at Volt Athletics. “If you are breezing through or missing stages of sleep due to poor sleep environments, you’re not optimizing the recovery window.”
Too-Little Sleep Can Sabotage Your Workouts – How much sleep is enough? The American Academy of Sleep Medicine recommends adults get seven or more hours of sleep per night. If you happen to have a spare hour in the day and the choice between a full night of sleep and an extra hour of exercise, choose the sleep, says Sujay Kansagra, MD, doctor of neurology and sleep medicine, director of the Duke Pediatric Neurology Sleep Medicine Program. “If you don’t sleep, your workouts are likely to not be as effective anyway, since you won’t perform as well,” Dr. Kansagra says. “Sleep deprivation lowers motivation to exercise. It can also negatively impact exercises that require persistent effort for long periods of time.”
A systematic review published March 2018 in Sports Medicine looked at 10 sleep intervention studies and concluded that getting more sleep was the intervention most beneficial to athletic performance.
And according to a February 2015 study in Sports Medicine, sleep deprivation causes a nervous system imbalance and ultimately slower and less-accurate cognitive performance, such as slower reaction times and suboptimal endurance, which are detrimental to any fitness performance.
ALL EARS (from IDEAFit.com March 2020)
From infections to hearing disabilities, you may think you’ve heard it all when it comes to the ear. This complex system of tiny parts not only helps us to process sound but also keeps us balanced and performing well during physical exercise.
The structure has three parts: outer ear, middle ear and inner ear.
The outer ear is composed of the pinna, or auricle—the rounded cartilage visible outside—and the auditory canal, which connects to the middle ear through the tympanic membrane, or the eardrum.
The middle ear includes the ossicles, three small bones that vibrate and transmit sound waves to the inner ear; and the eustachian tube, a mucus-lined canal that connects to the back of the nose and helps to equalize pressure on both sides of the eardrum.
Finally, the inner ear comprises the cochlea, a spiral-shaped nerve receptor that translates sound vibrations into electrical impulses for the brain; and the vestibule and semicircular canals, which contain receptors that regulate our sense of equilibrium.
Here are more sound facts that you may not have heard about ears:
Aerobic exercise has been shown to improve ear health, since cardiovascular fitness ensures an ample supply of oxygen-rich blood to the ears and surrounding organs (Patino 2010).
In the cochlea, researchers have identified a biological circadian clock that controls how well hearing damage heals at different times of the day—a discovery that may influence future treatment of hearing disabilities (Karolinska Institutet 2014).
Eating a healthy diet that includes antioxidants, omega-3 fatty acids and a variety of vegetables can reduce the risk of hearing loss (BWH 2019; Le Prell et al. 2011).
The ear’s reputation for endless growth rings true: As people age, the ear’s circumference increases, on average, about half a millimeter per year, due to age-related changes in collagen (Bradford 2016).
Stress and anxiety can increase the production of earwax, also called cerumen, since this protective substance is produced by the same class of glands that secrete sweat as an emotional response (HuffPost 2014; Bradford 2016).