|Army H.e.a.l.t.h. Arsenal|
The Motion Traxx app
combines coaching from world-class trainers with music designed to set the perfect intensity for every phase of
your workout. This app is great for those who get bored easily at the gym. Choose from cycling, treadmill, or elliptical and your coach
will help get you through your cardio workout. Additionally, as you exercise, the app provides a custom made playlist that is tailored
specifically to compliment your workout.
Motion Traxx is available for free in the app store for iPhone
Using your Smartphone to Improve Sleep: Do’s and Don’ts
Lie in bed for hours scrolling on your smart phone/device. Blue light from cellphones, laptops, tablets, TVs, etc., can interfere
with your melatonin production (melatonin is a hormone that helps regulate your sleep-wake cycle). Try to put these devices away at least
one hour prior to bedtime. Instead, try reading a book under low, non-blue light. This can be a good alternative to lying in bed with your smart phone.
Use sleep friendly apps in the hours before bedtime. Use apps that focus on relaxing and meditation (at least on hour prior to bed, as mentioned above). Any app that helps you relax and prepare
for sleep will do the job. It may also be appropriate to use other apps in the bedroom (i.e. white noise or nature sounds). Just make sure that
these apps can be used while your screen is off and your phone is “sleeping”.
You Can't Out-Exercise an Unhealthy Diet
When it comes to losing weight or maintaining a healthy weight, it’s all about balance: eat the right amount of food and get enough
exercise, among many other factors. This is getting harder and harder to do, as more than
one-third of Americans are obese
There are many factors that play into the equation, and not a single one can solely take the blame.
For starters, in America, there is an over-abundance of available high calorie, high added sugar, and high saturated
fat foods. We also know that as a whole, we are not getting enough exercise either. There are companies like Coca-Cola,
imply that if you exercise enough, you can eat or drink whatever you want. Simply put, this is not true. You can’t
out-exercise an unhealthy diet. This is an important concept to understand, as it seems we are inundated with advertisements for
gym memberships, new exercise fads, and
images which tell us we are overweight because we are lazy, and don’t exercise
enough…with no mention of other factors, such as diet.
Let’s say that, hypothetically, you eat an extra two slices of pizza at lunch with the intention of hitting the gym later to burn off the extra calories. There’s roughly 285 calories in one slice of pizza. Therefore, you need to burn off 570 calories at the gym in order to account for the extra pizza. Here’s what that looks
Walk for 2 hours at 3.5 MPH
Run for 50 minutes at 6.0 MPH
Use the elliptical machine for 95 minutes at a moderate level of intensity
Bicycle for 60 minutes at roughly 12-14 MPG with moderate effort
It’s easy to see that burning off those extra two slices of pizza just turned into an hour or two of cardio at the gym. And that doesn’t include the time you would spend doing strength training or any other type of training.
All Calories are not Created Equally
When you’re eating unhealthy food or eating too much food, you probably won’t feel like exercising in the first place.
Using our example above, pizza is a high fat (saturated fat), high-carb food. Meaning, you will probably experience a spike in
blood sugar which will leave you feeling hungry and sluggish in just a few hours. Chances are, you won’t feel up to hitting the
gym and if you do make it there, you may feel sluggish or sick.
You would have much more energy for the gym if you had passed on the extra pizza and eaten a lean turkey breast sandwich on a whole grain bun instead. The turkey sandwich is high in protein and the whole grain bun is a good source of fiber. This combination would provide a long-lasting supply of energy due to a slow and steady rise of blood sugar, instead of the spike that pizza would give you. In sum, your body does not metabolize 600 calories of pizza the same way it does 600 calories of a lean turkey sandwich. Thus, no matter how much you exercise afterward, it won’t change the way your body metabolized the food.
When we eat unhealthy foods with the intention of burning them off at the gym, we are likely shorting our body of much needed protein, healthy (unsaturated) fats, vitamins, and minerals. For example, a diet high in processed, unhealthy food is likely to fall short in providing the recommended amount of Vitamin D, which helps the body absorb calcium. Without enough calcium, we are at risk for increased bone fractures and osteoporosis, to name a few. Which would be an even bigger problem for someone who hits the gym every day in order to burn off extra calories.
It’s easy to see the pitfalls of the “I can out-exercise an unhealthy diet” mantra. Eating a healthy diet is more than calories in vs. calories out. Other factors, such as vitamins and minerals are essential for good health and reaching and maintaining a healthy weight too.