The Trio Challenge: Week 3, Day 2

Wednesday, June 15, 2011

Week 3, Day 2

Cardio days are some of my favorites. Since I am not a great runner, I like to go on the eliptical for 30 minutes. The machine yesterday said I burned 450 calories. I am not sure that is completely accurate, but I'll take it. We like many days finished our workout by doing situps, pushups, and dips. I tried to increase everything I did by 5 reps and was able to get them done, so I felt good about that.

Going back to running. My main issue is my shin splints which I have mentioned before. I learned a lot about them on Monday night while I was out to dinner with my friend Sarah who just graduated from the Mayo clinic and has been treating sports injuries for a while. The minute I said the term shin splints she corrected me and said that the term meant nothing and that there are actually 4 types of "shin splints." She explained to me why I was feeling that pain and it made perfect sense. I run on the outside of my feet and have known this for a while. The strike point on my foot is causing the outside of my shins to take the direct impact rather than my whole leg which should be taking the hit. She suggested that she could evaluate my running style and recommend shoes that could help with the way I run and possibly cause the issue to go away. I will be taking advantage of that as soon as possible because I cannot stand the pain when I run. I also know I need to be more diligent in icing and strecthing on a daily basis and after the pain is there.

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Negative Effects of Sleepiness

According to WebMed, the effects that the lack of proper sleep can have a huge impact on your body. Such an impact that many problems that we treat by other means can be cured by a solid sleep regiment. Below are the Top 10 negative effects that lack of sleep can have on your body.

1. Sleepines can cause accidents- Not just related to vehicles, simple things like spilling your drink, dropping a knife. Eye & hand coordination suffer.

2. Sleepiness dumbs you down- Its amazing the amount of impact that sleepiness can have on your cognitive responses. Your ability to concerntrate, problem solve, comprehend are all effected.

3. Sleepiness attacks the body- Routine lack of sleep can dramtically increase your risk of heart disease, high blood pressure, stroke, & irregular heart beats

4. Sleepiness kills your sex drive- self explanatory

5. Sleepiness is depressing- Consistent periods of time without proper sleep contribute to anger issues, stress and mental exhaustion. All of these can casuse the feeling of depression.

6. Sleepiness ages your skin- With improper sleep you body can release more stress hormone cortisol. Excess cortisol can break down skin collagen a protein that keeps skin smooth and elastic.

7. Sleepiness makes you forgetful-Can affect the part of the brian responsible for consolidating memory.

8. Sleepiness can contribute to weight gain- Lack of sleep actually increases your appetite and as result you will eat more. One of the best ways to combat weight gain, is proper sleep and hydration. Those who do not sleep properly have a 30% more chance of being obese.

9. Lack of sleep may increase risk of death- British researchers found in a study of over 10,000 civil servants who cut their sleep to fewer than 7 hours of sleep nearly doubled their risk of death from all causes.

10. Sleep loss impairs judgment, especially about sleep-Lack of sleep can affect your ability to make sound judgements. In critical situations or quick thinking opportunities, a person who gets 6 or less hours of sleep a night loose their ability to make good judgement calls. In fact most believe they have "gotten used to sleep deprivation" however their abilty for accessing situations, problem solving, organizing tasks quickly and thinking outside the box are greatly impacted in a negative way.