#1DayFast

I came up with a challenge called”1DayFast” for anyone to meet a better version of themselves in 24 hours.

Story

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So the story started like this. I am doing master degree, and while most of my friends are out there working and contributing to the society directly, I have been feeling that I was only receiving. In fact I have been recieving the best things, time to think and develope my knowledge, great people who teach me on various things, and great love from my family and friends.

I want to give something back.

When I say that I want to give something back, it does sound very cool. But it is not like that.

I want to see myself being able to contribute to someone, and by that I want to feel the sense of growth and significance. And I know that everyone feels this way too.

This is how I came up with an idea of “1DayFast”, a day which you see yourself doing something beyond your normal self by challenging yourself physically and giving something to someone.

#1DayFast

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<<What to Do>>

#1. Fast for one day with water and salt. (or coconut water for active days)

#2. Donate $11 on anything you like. (Why $11? -On average this is how much we spend for food per day and also I like how it has one and one.)

<<Why?>>

Just Do It.

If you do it you will know it.

<<6 Basic Human Needs>>

According to Tony Robbins, who I truly respect, we have 6 needs.

(1). Certainty (2). Uncertainty (3). Significance (4). Connection (5). Growth (6). Contribution

And this challenge lets you beat all the needs except for (1).

You will find yourself feeing satisfied after trying this, am sure!

<<Remember>>

It is a Mental Challenge.

It is not for weight loss.

Please know that the reason why you are doing this is becasue it lets you see yourself on a different level.

Let me know how you get on with it! I am doing it right now 🙂

Essential steps to get into “flow”

a. Set an overall goal, and as many subgoals as are realisitcally feasible

b. To find ways of measring  progress in terms of the goals chosen

c. To keep concentrating on what one is doing, and keep making finer and finer distinctions in the challenges involved in the activity

d. To develop the skills necessary to interact with the opportunities available

e. Keep raising the stakes if the activity becomes boring

Csikszentmihalyi, M. (1990). Flow thepsycology of optimal experience. 97.

Research Review: “The Relationship between Flow Experience and Sense of Coference (SOC) in Tai Chi”

論文レビュー:

“太極拳によるフロー体験とSense of Coherence(SOC)の関係”

<<Idea>>

アンケートから

Screen Shot 2015-05-18 at 9.07.27 PM

<<Introduction>>

太極拳

  • 中国の武術として発祥
  • 深い呼吸 + リズミカルな動き → 副交感神経が優位に立つ
  • 身体的効果&精神的効果が得られる
  • 長期間、継続的に行うとフローを体験しやすい

フロー

  • フローは全人的に没入しているときに感じる喜びの体験(Csikszentmihalyi, 1975&1999)
  • フローは最適体験(optimal experience)であるWells, 1988)

→→→ 強い内的動機付けとなる

  • フローは自己効力感(自分がある行動を津井港しようとする時に自分の可能性を認識出来る感覚, Bandura, 1997)を向上する(常行, 2011)
  • フローは生きがいを持たせる(Demura et al., 2005)

Sense of Coherence

・Antonovsky(1979)により発表された健康生成論の中核を成す概念

  • SOCはストレス対処能力を表す
  • 3つの構成要素から成り立つ (「把握可能感」、「処理可能感」、「有意味感」
  • 「有意味感」は特に重要で、それを感じる仕事は良いストレスを生み出し、難しいタスクも即会陰させる力となる (Nelson and Simmons, 2003)
  • 身体活動がSOCを高める (Kohut et al., 2006)

新規性

  • Lutz(2009)による仮説“フローが現在の状態を表しており、SOCが時間的経過におけるフローの蓄積である”に注目
  • 仮説“太極拳でのフロー体験が自己効力感、生き甲斐感を介してSOCを高める”を検証する

<<Method>>

練習後にアンケート調査を行い、分析をした。

対象:週一回以上定期的に太極拳を行う男女453人(年齢平均67.3)

  • Flow State Scale 2 (Jackson&Eklund, 2002)
  • SOC-13 (Antonovsky, 1993)
  • 高齢者の生きがい感尺度(K-I式) (近藤&鎌田, 2003)
  • 中年者における運動セルフ・エフィカシー尺度 (岡、2003)

<<Result>>

実験前の仮説モデル:

Screen Shot 2015-05-18 at 9.08.50 PM

実際の結果:

Screen Shot 2015-05-18 at 9.10.26 PM

  • フロー→SOCの直接効果 ×
  • フロー→自己効力感→SOC ×
  • フロー→生きがい→SOC ○
  • フロー→自己効力感→生きがい→SOC ○

<<Examination>>

  • 仮説“太極拳でのフロー体験が自己効力感、生き甲斐感を介してSOCを高める”は否定された
  • フロー→生きがい→SOC が示された
  • フロー→自己効力感→生きがい→SOC も示された
  • ポジティブ感情の経験↑ = 1否定的な感情を経験しにくくなる (Diener, 1984)

2精神的回復力を高め、困難な状況における対応力↑

(Fredrickson, 2004)

  • フロー体験はポジティブな感情を生じさせる為、継続的なフロー体験が故人資源の形成を促して、困難な場面において柔軟に対応し乗り切る能力を強化する

Reference:

Iida K., & Oguma Y., “The Relationship between Flow Experience and Sense of Coference (SOC) in Tai Chi”, 2014.

Sugar

Is sugar a bad thing?
But sugar is important to maintain our health?

Which is true???

Well they are both true and I would like to explain in detail how sugar can be bad and good.

Sugar is bad

It is widely known that sugar can be bad to our health, because too much sugar in our blood can cause diabetes and this can cause many health problems that can kill you.

Having a huge amount of sugar intake will not only boost our blood sugar level, but also excess sugar will turn into fat cells and will be stored in our body. Too much fat cells will make insulin not work well in the body, and can produce hormones that can lead to Arteriosclerosis.

Sugar is good

Well we really do need sugar to maintain our health.

  • To make muscle

During the resistance training rather than taking just amino acid, taking sugar with it will increase the effect of training. Also even if we take protein if there is not sufficient amount of Glycogen, the formation of muscle will not happen effectively.

  • To burn fat

The process of neutral fat becoming energy goes like this:

neutral fat → fatty acid → acetyl COA (oxidised at mitochondria) →→→→→ ATP (inside of TCA cycle)

When ATP is produced from acetyl COA, it needs Oxaloacetate from Glucose.

This means that there needs to be sugar in the blood for the fat to be decomposed as energy efficiently.

Good sugar and Bad sugar

There are mainly two types of sugar and one is what we call “good sugar” that increases the blood sugar level slowly (fruits, brown rice, potatoes…) and the other is what we call “bad sugar” that boosts the blood sugar level quickly and produces a lot of insulin to lower it down (white rice, white bread, pasta…).

When we take “good sugar” the blood sugar level will increase slowly, thus the production of insulin will be slow too. When insulin is being produced, the fat cells will be engaged with free fatty acid in the blood and they will be stored as fat. This means that “good sugar” will make less fat to be stored.

On the other hand, when we take “bad sugar” the production of insulin will be very big. This not only makes us store more fat but also makes us want more sugar. The rapid production of insulin drops the blood sugar level very low all of sudden, and this leads to make us demand more sugar.

However, “bad sugar” is not bad occasionally. Taking “bad sugar” right after training will increase the production of insulin, and this prevents muscle from decomposition. It will also help anabolic reaction to happen.

Nothing is the best thing and nothing is the worst thing.

It is all balance. Life is all balance 🙂

xxxx FitNessEmikoNess

Feeling sleepy after meals

So!!!

I have this problem that I feel extremely sleepy after my meal.

It feels horrible when I have this feeling, because I am trying to save time as I am preparing for an exam

and I know that it is not the best thing for my health maintenance.

Knowledge always helps in some way, so let’s talk about feeling sleepy after meals.

Why do we feel sleepy after meals?

When we eat, our digestive system will try to digest and more blood will be delivered to organs such as an intestine or a stomach. Thus less blood will be delivered to the brain and this makes us feel sleepy.

This is one of the reasons why working out right after the meal is not very good since blood will not be delivered to the muscles so much.

Is it bad?

It is not very good if you fall a sleep right after meals.

As I mentioned above, the blood is concentrated around the digestive system after meals.

And if you go to sleep like this, then there is less blood to all other systems in our body including the brain.

This can damage cerebral blood flow and also this can lead to the slow recovery and growth of body parts.

How can we prevent this?

Having small meals many times rather than having three big meals are said to help,

because the concentration of blood flow around the digestive system will be smaller.

Also having less sugar in your meal helps since it can prevent the rapid increase of insulin production.

In the next blog I would like to discuss a little bit more on sugar!!!

xxxx FitNessEmikoNess 

Types of Muscle Fibers and Training

Did you know that muscle has 3 main types of muscle fibers and they play different roles during muscle activity?

Well, if you didn’t know about it, don’t worry!

Because today’s topic is on the types of muscle fibers and training.

Let’s learn about them together!!!

Types of Muscle Fibers

As a known fact muscle is made of thousands of muscle fibers.

These fibers include 3 main kinds:

  • fast twitch muscle fiber (type b)
    white coloured, high in power and  low in endurance
  • intermediate muscle fiber (type IIa)
    pink coloured, high in power and medium in endurance
  • slow twitch muscle fiber (type I)
    red coloured, low in 
    power and high in endurance

Type b is the one that gets big in volume, thus we can say that all the big muscles that we can see from the outside contain higher percentage of type b.

And the reason why type I is red coloured is because it contains more Myoglobin, protein that is essential for metabolisation using oxygen, and it has a red colour.

When we do weight training more Type b muscle fibers get mobilised, which leads to an increment in volume.

On the other hand, when we do aerobic exercise more type I muscle fibers get mobilised.

Transition of Muscle Fiber Type

The percentage of the types of muscle fibers that are contained in the muscle varies depends on the individuals and parts of the body.

But there is an interesting fact. It is said that trainings can make the transition of muscle fiber type to happen. 

This transition happens more for 

type b → type IIa → type I  (especially for  type b → type IIa)

and does not really happen the other way around.

This means that depends on the training you can increase the proportion of muscle fibers that are more suitable for supplying long-lasting energy.

Body Builders have higher percentage of type I???

Body builders train lifting heavy weight, which makes us believe that they would have higher percentage of type b than any other athletes, but in fact it is the opposite.

This can be explained by the way they train. 

Body builders usually lift heavy weights for 5 to 15 times in one set, and they repeat this until their limit.

This huge pressure makes the muscle cells unable to take the oxygen, and this situation lasts for a long period of time.

The muscle cells will try to use the little amount of muscle they can get more effectively,

and this causes the muscle fibers to transit to  type I.

I am training to gain muscle strength, not the durability. 

How should I train taking the advantage of those muscle fiber types?

It is said that when there is the same pressure to the muscle for more than 3 months,

the muscle will start adopting to the pressure.

So!!!

Changing the training content every 3 weeks will help preventing the muscle type transition to happen.

 

 

 

 

xxxx FitNessEmikoNess

So… What is Lactic Acid?

Lactic Acid…

We have all heard about this, this is the compound that makes us feel tired, right?

 

NO!!!!!!

 

A lot of people think that Lactic Acid is something that will be produced inside of the muscle,

and this is the chemical that makes our muscle feel tired.

However this is not true. In fact, the protons that are produced with Lactic Acid makes our muscle feel tired.

 

 

  • How is Lactic Acid produced?

Lactic Acid is produced when sugar is decomposed to create ATP (compounds that are used to move muscle, in an easy term “energy”) when there isn’t enough oxygen. 

Sugar is used to create ATP in the following two ways:

<not enough oxygen>

sugar → Pyruvic Acid + ATP
                       ↓

               Lactic Acid

<enough oxygen>

sugar → Pyruvic Acid + ATP

                       ↓

       Acetyl COA → ATP + water + Carbon Dioxide 

 

 

  • Does Lactic Acid make us feel tired?

No, it doesn’t.

When Lactic Acid is produced in our muscle, protons are produced as well.

This makes our muscle more acid, and this makes our muscle contraction harder to happen,

(1. It inhibits the action of enzyme of recreating ATP      

 2. It inhibits the bonding of calcium ion and filaments of muscle fibers, and this bond makes muscle contraction to happen)

thus we feel more tired.

Even though Lactic Acid itself is not the reason why we get tired,

it is also important to get rid of it from our muscle because it can lead to produce protons.

 

 

  • How do we get rid of Lactic Acid?

Lactic Acid goes back to the liver and becomes glucose to be used to create ATP again.

Cool down (or light cardio) is very useful to get rid of the blood that contains Lactic Acid from the muscle.

Also to prevent producing Lactic Acid in the first place, when we are too tired we should do less muscle training and we should have less sugar intake.

 

 

Lactic Acid wasn’t after-all a bad fellow 😉

 

 

 

 

xxxx FitNessEmikoNess 

Eating Seafood to Build Muscle???

It is a known fact that the protein from animals such as chicken, beef and pork have similar composition of amino acid to humans. For this reason it is said that it provides better protein to build muscle than the one of seafood.

 

Builders who love animal meat may wonder why we even have to bother eating seafood.

Well, seafood CAN actually help you build bigger muscle!

Being Japanese, I have always loved eating seafood and seafood has always been around me.

So I am very glad to inform you all how seafood is benefitial for muscle creation!!!

 

 

Seafood contains a lot of  Arginine

Arginine is a kind of animo acid. 

The benefits of Arginine for muscle growth are:

  • It improves the production of growth hormone, which is essential for muscle growth.
  • It helps creating Creatine in our body.
    Creatine is an organic acid.
    Creatine is converted into Creatine Phosphate in our body and is stored in the muscle, becomes the energy. Unlike sugar or fat, Creatine Phosphate becomes energy without breaking down, therefore it provides an explosive power. It can also make muscle strength long lasting by storing more easily convertable source of energy inside. The more Creatine Phosphate there is in the muscle, the bigger the muscle gets. 
  • It improves the production of Nitric Oxide. It is produced from vasclar endothelial cells and expands the vessels. This makes the blood circulation around the muscle better, and more oxygen, hormones and amino acids are delivered to the muscle. Thus, the muscle will grow quicker.
    (Too much NO can be bad for your health though, since it increases oxidant stress of our body.
    NO combines with Super Oxide and produces Peroxynitrite, which is very toxic.)

 

 

As you can see seafood IS benefitial for muscle growth.

Don’t think that chicken breast is better than anything!

We can enjoy our tasety seafood too 🙂 

 

 

 

xxxx FitNessEmikoNess