Winter Months herald in a host of physiological changes, that can lead to our athletic performance dipping slightly. Our sleep patterns get messed up, our hormones bounce around, and often Seasonal Depression hits which absolutely has an effect on your drive in and out of the gym. For this reason we change our training modes and slow things down a bit. But what is going on inside your body because of the lack of Sunlight? Today we dive into some freaky facts that should prompt you to get outside and enjoy every moment of sunlight this winter.
The Sun is literally the giver of life. Without it we would freeze to death and our bodies have evolved to actually use the sun as a fuel source for one of the most important hormones in the body, Vitamin D. Without Vitamin D we lose our ability to metabolize nutrients, our immune system function goes down, our chances for heart attack go up, and long term issues like Cancer and Alzheimers can result from lack of this essential Vitamin.
Today I want to specifically focus on the Nervous system and the effects that Lack of Sunlight can have on it. Since we demand so much of our Nervous systems as Athletes I feel its the place that needs the most attention. Im drawn to it because I started noticing that my heart rate was A) Not recovering as fast after intense exercise in the winter B) my anxiety levels went up if I did more than 4 workouts per week that were “High Intensity”.
The research I found was quite shocking but after careful though not so surprising. A great article I found by a science blogger walked me through the path that Ultraviolet light takes through the body and into the brain to keep the nervous system under control. Essentially, the light from the sun passes through not just your skin but your eyes as well. That UV light boosts the amount of urocanic acid in the blood which is then turned into glutamate, a powerful and essential Neurotransmitter. While the chemical changes may fly over your head the message should not. We need sun to power the brain and nervous system. Without the sun, we can reach FATIGUE much faster, and I dont just mean out of breath.
Your Nervous system is a highly interconnected pathway of sensors throughout the body which is powered by proteins and Hormones from the endocrine system. When these systems and cells become FATIGUED, then the body can shut down. What may feel like a slump in performance or restless sleep can lead to internal damage and inflammation skyrocketing. All because we dont get enough sunlight.
Speaking of Inflammation, this is a great segue into something we all know quite well. Vitamin D and Sunlight help to keep inflammation out of the body through cellular cleansing and boosting organ function. When winter comes, there needs to be special attention paid to the foods we eat and the types of workouts we are doing. If this is managed correctly, you can help to reduce inflammation and keep the blood flowing correctly through the organs, heart and the brain.
Sickness and Viral attacks like the Flu are all symptoms of your bodies ability to keep the immune system high and manage inflammation. But what should we do? How can we take the steps necessary during winter to make sure our Vitamin D levels stay up? …. Well here are a few that I live by.
1. Get your ass outside. No matter how cold it might be, we NEED to take advantage of the sun when we can. Even 30 minutes of walking around in the day time can help with Vitamin D synthesis through the face and eyes if thats all you can show.
2. Supplement with Vitamin D Pills. There are a Host of varieties from Puori to Costco brand. While the oral supplement route will not give you 100% of your daily needs, it can help through the GUT to decrease inflammation and increase the sores in your blood. Remember that Vitamin D is fat soluble so dont over dose on the stuff or your body can become toxic from it.
3. Eat More Vitamin D Foods. Fatty Fish like Salmon and Tuna are easy but so are egg yolks and beef liver. Vital Proteins makes a Beef Liver Pill that works well.
4. DO NOT OVERDO YOUR WORKOUTS. I have been guilty of having a bad night of sleep and then just trying to KILL myself so that I can pass out harder the next night. When this is the wrong way of thinking. I recommend no more than 3 High Intensity workouts per week to allow the Nervous System to recover correctly and do an equal amount of Low Intensity Cardio and Heavy Lifting in place of the other days. You will burn the same amount of fat and keep your capacity for work but without the damage to the inflammatory processes.
Lets face it.. Winter Sucks. Im sorry your snow shredding readers who tout your “Never Summer” bumper stickers but for those of us that like no clothes and tans, its a depressing time of year. So set yourself up for success and build on your health through the winter while the sun hides from us. Stay positive and Ill be her to support you the entire way.
Love
Eric
Programming Notes 12/16-12/20 ***This is Week 7 Of the Strength Exposure Cycle. Its free tempo work and building to the strength world in reps of only 2. Sprint Work rears its head again today and see this now become more prevalent as the loading on the squats moves into percentages.
12/16
Baseline;
5 Minute Easy Bike
3X
10 Mountain Climbers
6 Elbow TO Instep W/ Reach
6 Kip Swing
6 Push Ups
Squat Flow: Squat Flow: Kang Squat, Internal Rotation, Ankle Roll Out, Bootstraps, PNF Stretch, Squat W/ T Spine Stretch
Strength
:
In 7 Sets ,
Build to a Heavy 2 Rep.
Then,
1X1 @ Max
Strength Conditioning:
15 Minute AMRAP
25 ‘ BodyWeight Front Rack Walking Lunge
8 Pull Ups
8 Burpee
12/17
Baseline:
Agility Warm Up @ 10m Each
High Knee Pull
Quad Pull
Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat
High Knees
Butt kickers
Marching High Kicks
Groiners
Straight leg shuffles
Fig 4 Drill
Lateral Shuffle
Carioca
Lateral Bounding
Sprint W/ Change of Direction
3X
50’ Power Skips
50’ Skipping Groiners
50’ High Knees
Sprint Work:
2 X 800m @70%- Rest 1:1
3X 200m @80%- Rest 3:1
3X 100m @100%- Rest 3:00 between
12/18
Baseline:
1K Row
3X
8 Banded Pass Thru
8 Banded Pull Apart
8 Banded Bench Press
8 Banded Good Mornings
8 Banded Monster Walks
8 Banded Bent Row (Eccentric Lower)
Strength:
Floor Press
4X 12
*Across all sets
Strength Conditioning:
For Time
5 Rope Climb
/10 Push Jerk 205/155
/10 Sandbag Cleans
4 Rope Climb
/8 Push Jerk/
8 Sandbag Clean
3 Rope Climb
/6 Push Jerk/
6 Sandbag Clean
2 Rope Climb
/4 Push Jerk/
4 Sandbag Clean
1 Rope Climb
/2 Push Jerk
/2 Sandbag Clean
12/19
Baseline:
400 M Run
4X
12 Ring Row
12 Push Ups
12 Deadbug Ipsalateral Reach
12 Side Plank Knee to Elbow
2 Wall Climb
Gymnastic Strength:
4X
:30 Ring Support Top
:45 Hollow Hold
:30 handstand Hold
WOD;
5 Rounds for Time
5 Muscle ups
7 Man Makers 50/35
9 Box Jumps 36/30”
12/20
Baseline:
1 K Row
3X
8X Barbell Good Morning
8X Barbell Muscle Clean
8X Romanian Deadlift
8X Barbell Bent Row
Hamstring Primer:
3X8
Deficit Deadlift 135/95
Pendlay Row
Strength:
Deadlift
3X 10 *Overhand Grip only
2X5 *Mixed Grip
2X 3 *Mixed Grip
WOD;
30-20-10
Hang Power Clean 115/75
Cal Bike
-Right into-
10-20-30
Deadlift 205/145
Cal Row
161219 "Sunlight Deprivation and Its Effect on your Health and Performance"
