FATigue

It's all right I went yesterday, maybe I will sleep in today, I went to bed late last night, I have a full day of work so I should get some extra sleep...Are these thoughts unique to me when the alarm goes off to go to the gym prior to work? Human beings are incredibly adroit at rationalizing (although I don't have other species to compare). Of all the things that we humans rationalize on a daily basis, food and exercise are probably the most common. Our amazing talent to convince ourselves to procrastinate health or take a day off is probably one of the reasons that weight regain is the norm.

I was going strong for the first 6 months or so of my new lifestyle change (a doctor attempting to live by his own advice) but I have sensed some return to old habits (not so fast as Lee Corso says). The summertime (the best) has been celebrated with late dinners and social events, and therefore, more difficulty waking up early in the morning to hit the gym. Based on my scientific mind (not really) I have determined that the days that I don't exercise in the morning (hence sleeping an extra hour till 5:45 A.M.-I know, poor me) I actually feel more tired. Why is this?

A paradox indeed, but when met with fatigue the best treatment is actually exercise. The thought of exercising versus taking a nap in the mid afternoon or after work seems like a no brainer when we are fatigued. However, to get the best result (rectifying our fatigue) we should choose exercise. A study from the University of Georgia by Tim Peutz, Ph.D demonstrated that individuals who engaged in low-moderate intensity exercise 3x/week for 6 weeks reported a 20% increase in energy levels and a 49-65% reduction in fatigue compared to a control group. What is the etiology of this response?

Exercise improves our cardiovascular fitness, thereby making our body more efficient. A fit cardiovascular system will deliver 25% more oxygen at rest and 50% more oxygen during exercise than an unfit one. Our tissues (muscles, brain, etc.) all rely on a constant flux of oxygen to run efficiently. Essentially, a deconditioned individual will feel tired both physically and mentally since their bodies are not "running" at full speed. This effect has been replicated even when I miss 48 hours of exercise these days.

Feeling sluggish physically usually corresponds with also feeling "off" psychologically. Stress, irritability, anger...all seem more present when inactivity prevails. There is some truth to the runners/exercise high. Endorphins are the hormones that are responsible for the euphoria, stress release and decreased pain that can occur with exercise at 75% of your maximum heart rate (220-age). This is based on the binding of the endorphin chemicals to receptors to block pain signals. Maybe no pain, no gain is a myth since if you are working out hard enough pain should be absent? Actually, those who exercise in the afternoon are less likely to be injured since we are most alert by then (I am half asleep in the morning) and our muscles are warmed up throughout the day.

Research has been completed to determine if morning or afternoon exercise is best and there is no clear answer (just another scientific controversy). The answer seems to be what is best for you. The point is to commit to at least a few days per week for 30 minutes. A few findings that have been noted are that strength and endurance are greater in the afternoon but morning exercisers are more consistent.

I haven't been consistently writing entries these days, maybe slightly fatigued. Also, actively searching for new and exciting topics. Any ideas?