Effects of Blue Light, Increasing Strength at the Gym, Carbohydrates
Effects of Blue Light
Blue light is a specific type of light naturally emitted by the sun and artificially emitted by LED screens. Blue light helps regulate the circadian rhythm, and natural blue light exposure can be beneficial; artificial exposure can have adverse effects, such as dry eye, cataracts, and inhibition of melatonin secretion, which can lead to a disrupted sleep schedule.
Recently, blue light blocking glasses and similar products like tinted screen covers have been gaining traction, but do they actually help? While there are no adverse effects to using these products, research shows they are not necessary to use at all times during the day. It is more beneficial to follow the 20/20/20 rule (every 20 minutes look 20 feet away for 20 seconds) to prevent eye strain.
Blue light glasses can be beneficial to wear at night, when winding down and getting ready for bed. Studies show that subjective sleep quality and sleep onset improved, along with fewer awakenings, when wearing blue light glasses before bed. No objective data was significant enough to prove this, but avoiding electronics/screens at least an hour before bed did prove effective.
Increasing Strength at the Gym
Going to the gym and lifting weights regularly has many health benefits, such as improving bone and heart health, and, obviously, increasing strength and building muscle. If you are looking to continually increase your strength, are you taking the right steps to achieve this goal? One way to increase strength is by progressively overloading. There are two main ways you can progressively overload and notice an increase in strength.
Increase weight
The first way you can follow this principle is by increasing the weight you are lifting. For example, in week one, you are squatting 100 lbs for 8 reps. After 2 weeks of consistently lifting this weight for 8 reps, increase it to 105 lbs for 8 reps. You continue to lift this weight for two more weeks, then gradually increase it again. You would continue this progression for twelve weeks.
Increase Volume The second way you can apply this principle to your workout regime is by keeping the same weight, but increasing the number of repetitions. An example of this would be squatting 100 lbs for 8 reps your first week, then after two weeks increasing the reps to 10 while keeping the weight at 100 lbs. Then, after two weeks keeping the weight at 100 lbs and increasing the reps to 12, continue to gradually increase the amount of reps you do when you feel confident that you can do more.
Is one way better than the other? Research shows that both methods are beneficial, and neither is “better” than the other. Try both methods and see which one works best for you.
Tips to follow: To avoid injury, make sure you have mastered the form of an exercise before you start to load it with weight, make sure to get a proper warm-up before exercising, and listen to your body and slow down/stop if you start to experience pain.
Carbohydrates
Carbohydrates are the body’s primary source of fuel. It is recommended that 45-65% of your daily caloric intake should be from Carbs, but not all carbs are equal. Carbohydrates come in two different forms: simple (sugar) and complex (starches and fiber).
Simple Carbohydrates are sugars composed of one or two molecules that break down easily and give quick energy. Sugars (added/refined [table sugar, high fructose syrup, candy etc..], and natural [fruit, honey, and milk]), refined grains (white bread and white pasta), and processed foods (packaged pastries and other desserts) are all simple
carbohydrates. Simple carbs are best consumed 15-60 minutes prior to a workout, but you also need to think about the fat and protein content, too. A pastry or a slice of cake would not be an ideal pre-workout snack due to the high fat content; some cereal or a small pb&j would be better choices.
Complex carbohydrates are composed of three or more molecules that take longer to digest. They are nutrient-dense and rich in fiber, which helps keep you full and energized throughout the day. These should be the majority of the carbs you consume throughout the day; examples include whole-wheat bread and pasta, oats, potatoes, fibrous vegetables, and legumes.
