The Incredible Benefits of Walking and Zone 2 Exercise!

While High Intensity Interval Training is all the rage these days simple brisk walking has some huge benefits for health and longevity!

A newly published study following more than 400,000 adults showed that 10 minutes of brisk walking per day was associated with longer life expectancy, and brisk walkers have up to 20 years great life expectancy than those who walk slowly!  Brisk walking is defined as walking at or above 100 steps per minute or at least 3 miles per hour.

Benefits of Zone 2 Exercise

For many people brisk walking is an ideal form of Zone 2 Exercise.  Exercise intensity can be divided into 5 zones as follows:

Zone 1 – 50 – 60% of Maximum Heart Rate 

Zone 2 – 60 – 70% of Maximum Heart Rate 

Zone 3 – 70 – 80% of Maximum Heart Rate 

Zone 4 – 80 – 90% of Maximum Heart Rate 

Zone 5 – 90 – 100% of Maximum Heart Rate 

Each zone provide benefits, but Zone 2 provides several powerful health and longevity benefits:

Increased number of mitochondria – the mitochondria are the energy producing organelles in all your cells!

 

Increased mitochondrial efficiency – meaning your mitochondria can produce more energy per unit of fat or carbohydrate burned!

 

Increased “metabolic flexibility” which is the ability to use multiple different types of fuels for energy production including fat, carbs, and lactate.

 

Lower resting heart rate and blood pressure which takes pressure off your heart and cardiovascular system

 

Lower risk of injury than higher intensity exercise

 

Improved insulin resistance which is correlated with improved fat burning ability

 

Improved ability to run/cycle longer

 

How to reap the benefits of Zone 2 Exercise

To get the most from zone 2 exercise you need to get at least 150 minutes in each week spread over 2 – 4 sessions per week.   Each session should be at least 30 minutes and preferably 45 minutes or longer.

The Goldilocks of Zone 2 Exercise

For many Zone 2 will feel easy and they will tend to work too hard to reap the benefits.    There are two ways to make sure you are exercising at the proper intensity – monitoring your heart rate or using the talk test!

There are many options for heart rate monitoring, and for walking wrist, arm, and chest strap monitors all work well.     

To use Heart Rate Monitoring, you must determine your zone 2 minimum and maximum heart rates.

Starting by estimating you max heart rate using one of these three formulas:

220 - Age - most common and widely used formula for Max Heart Rate

207 - (.7 X Age) - more precise formula, adjusted for people over the age of 40

211 - (.64 X Age) - slightly more precise formula for highly active people

Once you estimate your max heart rate multiply it by .6 and .7 to determine your zone 2 training heart rate range.  For example, if your maximum heart rate is 172 then your zone 2 heart rate range would be 103 – 120 Beats Per Minute!

Then exercise for 30 – 90 minutes keeping your heart rate in this zone the entire time – higher is NOT better!

The 2^nd method is using the talk test.   You should exercise at an intensity where you can talk comfortably in short sentences BUT you should start to feel a bit breathless with continuous talking!

 

The Incredible Benefits of Regular Sauna Use!

 

Saunas have been around for a long time and used properly can provide amazing health benefits.  Like exercise heat is a stressor and has a strong effect on many body systems.   The key to obtaining the benefits is to understand that properly applied stress stimulates a positive adaptive response to the stressor.    Traditional Hot Finnish Saunas have a long history of use and an incredible body of scientific research supporting their benefits.    For example:

Did you know that sauna use 4 – 7 times per week decreases risk of dying from cardiovascular disease by 50 percent?

Did you know that sauna use 4 – 7 times per week reduces the risk of premature death from preventable diseases by 40 percent?

Did you know that a study showed that people were 66% less likely to develop dementia, 67% less likely to develop Alzheimer’s and 77 percent less likely to develop psychotic disorders, regardless of what they ate, how much they exercised, and their social standing?

Read on to learn more about different types of saunas – their benefits and how they produce such amazing results!

Different Types of Saunas

The most popular type of sauna is traditional Finnish Hot Saunas (temperature 180 – 200 degrees Fahrenheit.   These saunas heat your body by increasing the air temperature and heating your body from the outside.

The other type of sauna rapidly gaining popularity is an infrared sauna which works by projecting infrared rays into your body and heating it from the inside out.   These saunas are preferred by many because the air temperature is much more comfortable and quality units produce heat deep within the body tissues.

Which type of sauna you choose to use depends on how well you can tolerate heat and if you prefer the lower temperature of an infrared sauna vs a traditional hot sauna.

There is more and more science supporting the benefits of infrared saunas, but there is a massive body of science supporting the benefits of traditional hot saunas often called Finnish Saunas.

 Cardiovascular adaptations to traditional hot Finnish Saunas include:

Increased plasma volume and blood flow to heart with increased stroke volume (stroke volume is the amount of blood your heart can pump with each contraction – when it increases heart rate can slow down)

Increased red blood cell count resulting in increased oxygen delivery to muscles.

Increased blood flow to muscles and other tissues resulting in increased delivery of nutrients and disposal of cellular waste products.

Reduced rate of glycogen depletion which significantly improves endurance exercise performance.

Lower core body temperature during workouts and heat exposure.

A study showed that a 30-minute sauna session two times a week for three weeks post-workout increased the time that it took for study participants to run until exhaustion by 32% compared to baseline!

Sauna and the Brain

Heat stress has been shown to increase the expression of brain-derived neurotrophic factor (BDNF)

Increased BDNF causes the growth of new brain cells, improves the ability for you to learn new information and retain it, and ameliorates certain types of depression and anxiety

Increases the storage and release of norepinepherine which improves attention and focus.

Increases prolactin which enhances myelination and helps repair damaged neurons.

Causes a robust increase in dynorphin which results in increased sensitivity to endorphins.

Heat stress from heat exposure in a dry sauna has been demonstrated to cause a potent increase in beta - endorphin levels, even more than exercise alone.

The bottom line is that Finnish Saunas provide a powerful mood boosting effect that persists for hours after a sauna by increasing the creation of endorphins while also increasing the brain and body’s sensitivity to endorphins.

Sauna and Muscle Hypertrophy and Growth Hormone

Sauna use triggers massive secretion of growth hormone along with improved insulin sensitivity.

Growth hormone has many beneficial effects including deceased body fat, increased lean mass, improved energy levels, improved skin texture, thickness and elasticity and better overall quality of life.  

Studies have shown that traditional hot sauna use can increase growth hormone up to 16 times base levels.

Saunas also activate the MTOR pathway which is responsible for protein synthesis

Saunas reduce protein breakdown through inhibition of FOXO activation

Saunas trigger the release of heat shock proteins (HSP’s) which reduce muscle breakdown

HSPs prevent cellular damage by directly scavenging free radicals and by supporting cellular antioxidant capacity through their effects on maintaining the body’s primary endogenous antioxidant glutathione.

HSP’s repair misfolded, damaged proteins thereby ensuring proteins have their proper structure and function.

HSPs persist for up to 48 hours after a sauna.

Saunas and Detoxification

Like exercise - saunas increase sweating and dramatically increase metabolic rate.   Sweating helps clean pores, expels toxins, and kills viruses and bacteria that cannot survive high temperatures.

There have been studies showing the value of sweating to increase the excretion of toxic heavy metals. 

Sauna Use and Covid-19 Risk

Covid 19 is destroyed at a temperature above 158 degrees Fahrenheit for 5 minutes or longer.

A study published in The Lancet Microbe looked at how temperature affected high amounts of SARS-CoV-2 in laboratory media. The researchers found that the virus was killed after 5 minutes at 70°C (158°F).

One study in Applied Physics Letters used mathematical modeling to predict the effect of different temperatures on SARS-CoV-2. The model estimated that the virus would be killed after an average of 2.5 minutes at 70°C (158°F).

Saunas and Pain Reduction

Saunas have shown tremendous benefit for those suffering from Fibromyalgia and Lyme Disease by reducing pain and discomfort.   Similar benefits have been shown with arthritis.

Safe Sauna Use

It is critical to drink plenty of water before, during and after sauna use and excessive use can cause heat stroke. A good rule of thumb is to drink 1 quart of water for every 20 minutes of sauna use. 

Do NOT drink alcohol or use any sauna when drinking alcohol.

Sauna use is contraindicated for any pregnant female and for both sexes if trying to induce pregnancy.   Increased temperature can severely damage a developing fetus.

Sauna use is also contraindicated for those who have recently had a heart attack or stroke!

For maximum benefits based on the research slowly build up to 20 minutes 4 times per week of Traditional Finnish Sauna use with an air temperature of 180 – 200 degrees Fahrenheit.   This specific dosage has been proven by multiple long-term studies to maximize the life extension and health benefits of sauna use.

Keep in mind that saunas are supposed to relax you NOT be a teeth-gritting experience!   Start with short exposures and gradually build time.  If you start to feel dizzy at all – time to get out!

Can Cold Showers Improve Exercise Performance and Fat Burning?

Exposure to cold is unpleasant, but used properly, cold exposure is an extremely potent tool for improving health, exercise capacity, and fat burning.

Cold causes an increase in metabolic rate to produce heat to try and counteract the effects of cold resulting in increased calorie/fat burning. However, exposure to cold has a far deeper biological and hormonal impact on the body.

Cold Therapy (CT) is proven to increase adiponectin levels. Adiponectin is a hormone that stimulates fatty acid oxidation in muscle cells by activating AMP-activated protein kinase. Or in simple terms – cold increases adiponectin, adiponectin burns fat.

CT also lowers blood sugar levels by burning glucose as heat, and increases glucose uptake into muscle helping speed up recovery times. Clearance of excess blood glucose into muscle helps prevent blood sugar being converted into fat by the liver. Meaning a cold shower after a high carb meal might prevent a lot of the negatives from high sugar intake!

CT also activates conversion of regular body fat (known as white adipose tissue or WAT) into brown adipose tissue (BAT – aka Brown Fat). BAT is very different than typical fat in that it is dense in energy producing mitochondria (hence its brownish color) and utilizes body fat (typically from the belly and back) as its fuel source.

Cold and Norepinepherine

Norepinepherine (NE for short) is an excitatory neurotransmitter that is one of the primary initiators of fat burning.  NE is the key initiator of the Sympathetic Nervous System’s (SNS) Flight or Fight Response.

The Flight or Fight Response is something we have all experienced anytime we are really scared such as almost getting into a serious car accident. If you recall an experience like that you will remember that you are often shaking after the danger has passed.

Shaking occurs because when you perceive a threat the brain pushes out high levels of NE.   High levels of NE stimulate a cascade of effects including:

Increased heart rate

Increased oxygen consumption

Increased circulation

Shut-down of digestive tract while pushing more blood to muscles for action

Increased pupil dilation

Increased mental focus

Reduced perceived exertion, pain, and inflammation.

Release of fatty acids and glucose from storage to fuel high levels of muscular activity.

High levels of NE also stimulate the adrenal glands to secrete epinephrine (EP).   EP is also known as adrenalin.   NE and EP are chemically almost identical with NE being a neurotransmitter and EP being a hormonal version.     

This strong SNS response prepares you for action!

Even brief exposure to extreme cold (20 seconds at 40°F, 4.4°C) causes a 200-300% boost in norepinephrine that lasts for an hour. As stated above increased NE stimulate release of EP as well. You experience a noticeable boost in vigilance, focus, attention, and mood, along with improved oxygen delivery, blood circulation, antioxidant function, mitochondrial biogenesis, and reduced perceived exertion, pain, and inflammation.

Cold and Sleep

Although cold exposure initially causes a strong sympathetic nervous response (like what occurs during any high intensity exercise) later the body rebalances and there is an increase in your Parasympathetic Nervous System (PNS) response as a reaction to this stimulus.

Your PNS is basically your rest/sleep/repair mode.   So the increased PNS response to cold exposure after the acute SNS response helps with sleep quality.        

Takeaway – Cold Showers can be an effective tool to boost exercise performance and fat burning.  For those seeking lower body fat levels do 5-10 minute sessions in the morning, dry off and then warm-up and exercise – you will feel rocket charged!

To learn more about all the positive effects of using cold exposure for positive health and fitness benefits check out this great podcast and article on the subject:  https://www.foundmyfitness.com/episodes/cold-stress-hormesis

https://www.foundmyfitness.com/topics/cold-exposure-therapy 

Creatine - Not Just For Strength and Muscles!

Yep – you heard that right – creatine is not just for muscle building!

Creatine/Brain Injury/ Depression/Woman’s Health

Research has proven that creatine supplementation can improve brain function.  Just like with muscles the brain uses creatine as a fuel source.

Brain levels of creatine are affected by aging, depression, schizophrenia, panic disorder and reduced physical activity.

Several studies have shown improved brain function from creatine supplementation.  A 2018 systemic review examined 6 of these studies and concluded that creatine can indeed improve short-term memory, intelligence, and reasoning.    

Creatine has also been shown to be especially useful in brain injury such as concussions.   During many brain injuries there is a cellular energy crisis induced and creatine is a key energy source.

Creatine also supports mental health and helps with depression.   In the review article Creatine Supplementation in Women’s Health: A Lifespan Perspective – authors point out that “dietary creatine intake is inversely proportional with depression occurrence: with a 31% greater incidence of depression in adults in the lowest quartile of creatine intake.”

The article goes on to point out several reasons that creatine supplementation can be especially beneficial for woman.  For example - woman naturally store only 10% as much creatine as men!

The article also points out that “creatine supplementation may be of particular importance during menses, pregnancy, post-partum, during and post-menopause.   The menstrual cycle may influence creatine homeostasis due to the cyclical nature of sex hormone regulation.”

Creatine supplementation is especially useful for people who do not eat meat since this is the primary dietary source of creatine, and this is particularly relevant for woman because they are twice as likely as men to say they do not eat meat.

The Benefits of Creatine Supplementation in Seniors

Another group that can reap benefits from creatine supplementation is seniors!  With gaining and inactivity muscle wasting and atrophy occurs – particularly in fast-twitch muscle fibers which produce the most force.   These are the type of muscle fibers that benefit most from creatine supplementation.  

Creatine has been shown to quickly improve muscle strength in conjunction with resistance training significantly more than just resistance training.

Since creatine also improves brain function and memory through improved cellular energy it can produce big benefits all the way around for seniors.

How much creatine to take for benefits? 

Creatine intake of 5 grams per day is plenty to reap the benefits.  There is science showing that doing loading doses of up to 20 grams per day can speed up benefits but over time 5 grams on a consistent basis is plenty to get all the benefits.

Creatine Safety

Concerns are often raised over creatine and kidney health – like those raised about protein intake harming the kidneys.   This is a myth that simply will not die despite the scientific facts – creatine in moderate doses (like 5 grams per day) does NOT do any damage to normal, healthy individuals with normal kidney function.   For the full low down on this myth see this previous blog post: http://workoutanytime.blogspot.com/2018/10/is-creatine-safe-for-your-kidneys.html