First Lie :Training after 10pm

training at night

Have physical activity is important for well-being. This world creates a lot of stress and it’s difficult to have a good night of sleep. There is a new type of gym open 24-hours. It sounds good because, after a long day, it’s always possible to have a training session anytime.

The body has a day-to-day rhythm and creates different types of hormones at different time. At night, when the sun sets, you are tired and you want to sleep. The body produces hormones to make us go to bed. Did you notice? It’s the same thing for every human in each continent. The problem is when you do your workout after the sun is down, your body makes daytime hormones. It means it’s more difficult to sleep and also lose fat. There is a crucial hormone for wake cycles and sleep, it’s cortisol. In the morning, your body creates a high rate to respond to the sunlight and make your body operational for the day.

During the day, this rate decreases. In the evening, you produce melatonin, a night hormone. Melatonin, at night, prepares you to sleep to be in rest mode. Train late disturbs your cortisol and your melatonin. It can take several hours to bring back theses hormones to a normal level. The result is that it’s difficult to sleep during your first hours of sleep, which is why you don’t have a good night. After a training session, you can go to sleep because you are tired, but your hormones will not let you have a deep sleep. A real deep sleep to recover and also burn fat. Sleep is essential to losing fat, this is why use the right hormone at the right time will give you nice results.

Is better in the morning or evening ?

Some people say is better to train in the morning and others say it’s better in the evening. There is an interesting study. This research shows that when you train in the morning, you active better your metabolism. On the other hand, when you have a session in the evening, you use more body energy. Click here to read the study.

Tell me what do you think about this extract. Thanks for reading.

-Steph

Shoulder Impingement

shoulder impingement

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Impingement is the fact of having mechanical compression and/or tendon wear of the rotator cuff. Rotator cuff is composed of a serie of 4 muscles connected to the shoulder blade at the humeral head (upper part of the shoulder joint). The function of the rotator cuff is to maintain the humeral head within the glenoid (socket) during normal shoulder function and to participate in shoulder strength during activity. Normally, the rotator cuff glides gently between the inferior surface of the acromion, the bone at the point of the shoulder and the humeral head.

Causes

Any process that can interfere with rotator cuff being able to glide normally can cause impingement. The causes are :

  • Weakening

  • Degeneration of the tendon due to aging

  • Formation of the bone spurs

  • Inflammation of tissues on the space above the rotator cuff

  • Injury due to overuse

Overuse activities that can lead to impingement are most commonly seen in tennis players, pitchers and swimmers.

Diagnosis

shoulder impingement

Diagnosis can be made with the patient’s history and physical examination. Patients suffering impingement often complain of pain in the shoulder. This pain worsens with overhead activity and can be so strong that it causes an awakening during the night. Manipulation of the shoulder in a specific way by a doctor will usually reproduce the symptoms and confirm the diagnosis. X-rays are also useful for the evaluation of the presence of bone spurs and/or the narrowing of the subacromial space.

Treatment

The first thing to do is to eliminate identifiable causes or factor that contribute to the pain. This means temporarily avoiding activities like tennis, pitching or swimming. A non steroidal anti-inflammatory medication may also be recommended by your doctor. The treatment is based on exercises aimed at restoring flexibility and normal strength to the shoulder girdle, especially by strengthening the muscles of the rotator cuff and the muscles responsible for the normal movements of the scapula (shoulder blade). This program may be performed by a doctor, a certified athletic trainer or a qualified physiotherapist. Sometimes a cortisone injection may be helpful in the treatment.

Surgery

Surgery isn’t necessary in most case of shoulder impingement. But if the symptoms persist despite non-surgical treatment, surgical intervention may be beneficial. Surgery involves deriding or surgically removing, tissue that is irritating the rotator cuff. This can be done with open or arthroscopic technique. The result is favorable in about 90% of cases.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Find The Gym For Your Goals (Part 1)

radar dragon ball

I read a Nerd Fitness article  and I learned good stuff.

The gym can become an important part in your life. For this reason is important to choose your gym well otherwise you will become bitter.

It’s not necessary to train in a gym to gain strength or to have a good physical condition. You can do a bodyweight workout program at home (bedroom, garage or basement).

But if you really want an athletic body, you need to have equipment like barbells or dumbbells. It’s possible that you don’t have place or resources to create your home gym (like me), so the best option is to have a gym membership.

Discover really what you want

discover

Don’t do the mistake to have a gym membership in the closest gym to your home. Think about your goals.

Make a list of things you need in a gym and make the difference between « must have » and « would be nice to haves ».

Equipment

I wrote an article in 2 parts about this topic (click here link ). Imagine you have a workout program based on barbell, you need to check this :

  • Olympic barbell

  • Power rack (or at least a squat rack)

  • Dumbells up to 45-68kg (100-150lbs) or heavier if you want to do a dumbell training over barbell

  • Pullup bar/Dip station

  • Flat bench with racks for the bench press

Classes

Gyms offer free classes for their members like kickboxing, dance fitness, stationary bike or yoga. This is helpful for beginners, don’t hesitate to try one.

Amenities

Some gyms offer good anemities like child care, a zone only for women ( my sister came one time in my gym and she said that men stared at her too much) or dry cleaning.

An environment to be focus

For me the gym has an important part in my day. When I train at home, I know I’ll be bothered by my rommates. I find it easier to concentrate when I’m at the gym with my headphones. When I’m at the gym it’s « my time » to me, I’m in my bubble. Everything about home, school, work doesn’t exist. The only thing is important is my workout.

Coach

Gyms have coaches available to help you improve your technique or workout program. From time to time it’s pratical.

Rules

A « must have » rule can be you can bring your childen at gym. I don’t have children but it looks cool for people who have children. Some gyms don’t allow to do deadlift and have vibram  so check if rules match with what you want to do.

A gym membership can be a long-term commitment so look at these points :

  • If you do a workout program based on dumbbells like me, be sure that dumbbells up to 45-68kg (100-150lbs) or heavier

  • If you think you’ll do the Olympic lift, look for bumper plates and a gym that lets you drop the weight.

  • If you think you’ll try kickboxing or yoga later, check that the gym has this type of classes.

Budget

calculator

During my travels, I saw gym membership between $9.- and $365.- per month. In Europe, it’s on average EUR 50.- per month but it depends on the area where you live and the amenities offered.

It’s useless to take the most expensive price thinking that you’ll have everything you need in the gym (I already did this mistake). It’s for this reason I’m writing this article to help you to find the best gym at the best price according to your need.

Also think of the usual thing like the towel. Imagine you go to a gym that offer a towel’s service. You know it and you think it’s great, you don’t nee to bring your towel. One day, you go to train at the gym at lunch and the staff tell you that there is no more towels available. It’s annoying.

Apart from the equipement, there are services that are important to know if the gym offer them or not :

Events offer or trips with discounts. Imagine that the gym organizes a hiking trip and member pay only 20.-. I agree, it’s not an incredible discount but during the hiking trip you’ll able to meet people who work to improve their health like you.

A child care service during your workouts. It’s possible that you have to pay an extra of $20.- or $30.- per month. I don’t have children but it looks pratical.

Free classes including yoga that is great for relaxing muscles. I prefer Tai-Chi but there is no this class in gyms.

Location and hours

hour

Having a gym that is close to your house and your school/workplace is an interesting place.

By exemple, if you gym is close of your school/workplace, it’s cool. But the problem is that if you school/workplace is at a distance of 1 hour from you home, you’ll never train on weekends.

There is something I forgot to tell you in gym’s rules. There are gyms that close at 23h (11pm) and I know some gyms don’t allow their members to start their workout after 22:15 (10:15pm). If you work late in the night or during the night, it’s better to look for a gym open 24/7.

It’s important to choose a gym according to your willpower :

  • Imagine you want to train before you go to school/workplace. You do it because you want to train immediately to avoid not training all day or because when you wake up, you’re groggy and train give you energy for the whole day ?

  • Imagine you want to train after your school/workplace. You do it because you don’t have time to train during the day ? Be carefull because if you’re the type of person who is very tired after school/workplacle, you’ll find excuses to cancel your training. I meet everyday people like this.

An ideal location is to find a gym located between your home and your school/workplace. If you can do this, you’ll save time and money. I can’t do that but it’s really effective.

Note : It’s better to pay a little bit more for a gym that you use several times a week than pay less for a gym that you use from time to time. Don’t be fancy.

Share this article if you think it can help someone you know. Thank you.

P.S. To read the Part 2, click here .

-Steph