App Review: Zombies 5K by Six to Start

Okay, I'm known for shamelessly plugging things that I like on my blog, but this app deserves more than just a special mention in some other article.

Imagine This...

You're out for a morning jog while listening to your Journey playlist. Everything seems normal enough - the sun is just coming up, the birds are singing, and "Don't Stop Believing" has got you pumped up. Then a frantic voice shouts over your headphones - "There are zombies behind you! Run!"

You can hear them; their atonal moans coming from behind you. You don't know how many there are. You don't want to turn and count. You just want to run. You have to run. If you don't, you're dead.

The faster you move, the more faint their voices get. So you stop a second to catch your breath. Their groans grow in volume as they come closer, pushing you to start running again.

Faster. Further. Don't stop or they'll eat you.

And then you see your neighbor standing on his porch with the daily newspaper in his hands. He's wearing that robe his kids bought him for Christmas - the ones with the yellow duckies on it. Wave to him. Don't be rude. Just because you're trying to survive the zombie apocalypse is no reason to throw manners out the window.

Sound cool? That's just the beginning

Zombies, 5K

Six to Start is a story-telling company that specializes in writing and producing stories for games or other electronic media. They are based in London with associates in New York and Toronto. They've worked with the BBC and the rock band Muse.

But what I've showcased above is their app, "Zombies 5K." You are Runner 5 of Abel Township. It is your mission to run out into the unsecured lands surrounding the compound to gather vital supplies such as medicine, ammunition, and fuel for your fellow survivors. All the while your bosses are in touch with you over the radio. Not only do they coach you in pace and technique, but they also add an extra sense of accomplishment to your runs. You're not just burning calories while avoiding the undead - you're being a hero in the post apocalyptic world.

And all of this is happening to you while you jog around the real world with your phone. That neighbor with the ducky robe has no idea what a big deal you are. But you do, and that's all that matters.

Essentially what the evil geniuses at Six to Start have done is they've found a way to take something as intimidating and boring as a running regimen and turn it into an immersive video game. Never mind all of the motion-control gimmicks of the Wii or the Xbox 360 for getting into shape, these apps, retailing for less than $5 apiece, give you a sense of purpose, entertainment, and even fear while running. The app uses the GPS on your phone to track your speed as you run through the neighborhood or park, so it knows if you're speeding up or slowing down. Don't want to run outside? The app also has a feature to use the accelerometer in your phone so you can use it on the treadmill. This loses a little of the magic, I suspect, but hey, if it's raining outside, I'll be thankful for that treadmill option.

"Zombies, 5K" and its parent "Zombies, Run!" are both available for iOS and Android. Personally, I've been using Zombies, 5K because it gives you a guided 8-week training schedule to follow to go from the couch to being able to run almost three consecutive miles. Afterwards I will definitely invest in "Zombies, Run!" which offers more missions and a grander storyline.

Bad Nutrition Habits for Exercising

Week Two of my new running routine finds me less sore but with a new set of problems. Namely, the more I look up becoming a good runner, the more bad habits I realize that I have. This post is going to be about the things aspiring runners (or anyone trying to get healthy) shouldn't do.

Don't Drink

I don't have a drinking habit per se, but I definitely enjoy the occasional beer. And now that summer is around, my refrigerator is stocked with Leinenkugel's Summer Shandy. Some of my friends tell me that wheat beer is for girls. As a feminist, I find that as offensive as it is incorrect. Delicious beer knows no gender.

Here's the problem: alcohol changes the tonacity of blood, causing cells in the body to leak water. This results in dehydration. The splitting headaches associated with hangovers actually come from the constricted blood vessels that result from dehydration. Why is this bad for people trying to get active? All bodily processes tend to require water. Without it, your muscles can't recover from workouts.

Don't Drink (Only) Water

Wait, not drinking water? But all the medical experts say that Americans tend not to drink enough water. But, especially after a workout where you've done plenty of sweating, drinking only water is not ideal. In fact, it can actually dehydrate you over time.

When you sweat, your body releases stored water out of the pores in your skin. When that water evaporates it cools your skin, relieving the heat your muscles make during exercise. But anyone who has done a good deal a sweating knows that sweat isn't just water - there's salt in it, too. In order for your body to hold on to water it needs a careful balance of salts and water. These salts are called "electrolytes."

Instead of sticking only to water to re-hydrate, be sure to mix in a sports drink as well. A lot of these sports drinks are heavy in sugar in order to make them tasty, but if you visit a GNC or other health store, you can easily find powdered electrolyte additives that aren't loaded with empty calories.

Don't Diet

Often when we're working out, we're also actively counting the calories we're burning. Many treadmills and bikes have convenient counters that tick off the little devils as we sweat and listen to music. (I usually get pumped up on Slayer.) Anyone who has spent an hour on a recumbent bike knows all too well what a 200 calorie soft drink really means in terms of energy.

However, counting calories has a dark side. If we focus only on burning energy, but forget to add more, our bodies will break down from the lack of fuel. Studies show that eating within an hour after a workout can reduce aches and pains. Focus on starches like pasta, bread, and potatoes. And a little protein doesn't hurt either.

How Do Muscles Work and How Do I Get Stronger?

Hello again, everyone! Yes, it is May 1st, and that means that I am finally free from school. You heard that right - this blog is now being officially written by a man with a Bachelor's Degree. I can't promise that you'll notice that much of a change in my writing style, but I do promise that you'll see an increase in my number of posts. Winter is finally fading where I live and May has come with sunshine and birdsong. What better way to celebrate Spring than to break my long-standing hiatus?

Yesterday, in fact, was so nice that I decided to try jogging again. I must emphasize the word "try." I barely made it a mile. Today, despite my best attempts at stretching, my muscles are sorer than Apollo Creed at the end of Rocky.

Yep. Even sorer than that.

So I decided to dedicate this post to how muscles work and how they grow.

How Do Muscles Work?

The easiest way to describe a muscle is to say that it's like a rubber band - muscles stretch or shrink much like elastic. Your bicep, for instance, is actually made of thousands of these elastic bands all working together. When you flex, your nerves send an electrical signal to the muscles to contract or tighten up. This is like pulling on a rubber band - it takes energy to do, and it stresses the muscle. When you release your muscle, the electrical signal stops and the muscle relaxes and expands. This is like letting go of the rubber band, only in this case, your muscle doesn't fly away and hit somebody in the eye.

The TSA should totally check for rubberbands, too...

 It's not all done through electricity, however. The human body often uses water-y chemicals as mediators to create electricity. Time for another example: your muscles are also like hydraulic piston. Calcium flows from one end of a a muscle fiber to the other, like the fluid in a hydraulic pump. Rather than having the change in pressure causing work to be done, however, the calcium actually stimulates energy molecules in your muscles called ATP. This energy molecule then causes smaller sections of fibers to change shape, which then, in turn, creates the motion of contraction.

Did I lose you? Sorry about that.

Basically what I'm trying to say is that liquid calcium is what triggers your muscles to move. When your muscles are damaged through regular wear-and-tear, such as working out, this calcium often leaks out. Without enough of this fluid, the muscle is incapable of contraction, which we feel as fatigue. This is why walking up the stairs was nearly impossible for me last night after my jog.

How Do Muscles Get Stronger?

Like I mentioned above, working out causes your muscles to rip and tear. If they're working without adequate oxygen (which happens often during intense workouts) they also produce lactic acid which sits on the muscles and eats away at them. Combine this with the damage caused by leaking calcium and it almost seems like working out is more dangerous for your body than it is beneficial.

But here's the cool part: your muscles only get stronger by being broken down. Once your body recognizes that your muscles have been damaged, it immediately works to repair the broken tissue, making it better. Your body will also synthesize new muscle fibers in the area to make sure that you'll be able to handle that kind of stress in the future. This is why weightlifters must gradually increase the weight they lift - your body is constantly trying to catch up, or adapt, to the work you're making it do. Want bigger muscles? Teach your body to lift gradually heavier weights.



Side note: the background music of this video is intense. I bet it could make anything seem hardcore. To test this, I'll find a way to play it while I'm grocery shopping someday.

Want to Know More?

If you're interested in learning more, check out this link about common mistakes many people make when trying to build muscle. Or, check out this link if you're interested in starting a new strengthening regimen.

Also, in case my explanations were a bit too dry or boring, feel free to watch this video which goes into greater depth about the anatomy of muscles:

 

Hiatus

For the next four months, I will not have the time to update this blog. I apologize to any of my audience that might be coming regularly hoping for an update. Come May, after I have graduated from college, I will decide if I will continue to blog about interesting health-topics.

Thank you very much for your readership thus far and I hope to see you back here in a few months.

-Cory

Spit, Don't Rinse - Proper Toothbrushing Techniques

Along the same lines as how you've been showering wrong or you've been pooping wrong, there's another bathroom routine you've probably been doing wrong - brushing your teeth.

Spit, Don't Rinse

If your parents took you to the dentist as a kid, you might remember getting fluoride treatments. The dentist would fill a mouth guard with foam, fit it around your teeth, and then leave you alone with a suction hose in your mouth. You'd then sit there, alone, trying to keep your face from imploding.

Not after that hose is done with you...

Modern toothpastes have fluoride that fight tooth decay just as well as that foamy stuff at the dentist. The problem is how we use it. See, after the dentist uses the hose to suck the remaining fluoride from your mouth, he/she informed you that you weren't supposed to eat or drink for 30 minutes. That's how long it takes for your teeth to properly absorb the fluoride still sticking to them. If you brush your teeth and then rinse your mouth with water, all of that fluoride goes down the drain instead of into your enamel.

So, what should you do after brushing? Spit whatever toothpaste is left in your mouth into the sink, but leave the remaining toothpaste that is on your teeth. Then, avoid eating or drinking for 30 minutes. It'll feel really weird, like your teeth are fuzzy, but it's the proper way to brush. It took me a few weeks to get used to it.

Other Brushing Tips

When brushing with a manual toothbrush, tilt the bristles toward the gum-line and brush slowly. This has two benefits: 1) it'll help you get rid of tartar, and 2) it'll keep you from having a painful scraping the next time you go to the dentist.

Also, be sure you're not brushing too hard. If you're brushing with your fist wrapped around the toothbrush, you're likely using too much force. Over time, this can damage your gums. To see how much force you need, hold the toothbrush only between your thumb and forefinger like you're giving the "Okay" sign.

However much force you can manage holding a toothbrush like this is about how much force you should use while brushing. Plus, it makes you look like a fancy-pants French aristocrat while you're in the bathroom.

You've Been Pooping Wrong - Sitting on Toilets Causes Hemorrhoids

WARNING: 

This is a poop-related article. I'm doing my best to remain mature, but really, how mature can I be, given the subject matter?

Remember way back when I had that lengthy post about how most people shower wrong? Here's another life-altering thought: if you've been sitting down on toilet seats in order to poop, you've been unknowingly injuring yourself.

The Science of Number Two

Toilets are not from nature - there is no "toilet tree." The modern flush toilet was invented by Sir John Harington in 1596. Focused more on sanitation than anatomy, the toilet was raised off the floor. This makes sense to us modern poopers because we don't like the idea of touching the bathroom floor with our butts.

The problem is that our intestines aren't aligned for sitting down. Like other mammals, we are meant to squat in order to defecate. By squatting, our colon and lower intestine align with gravity in order to expel our waste with minimal effort. Think of it like the waterslides at popular water parks: the long, straight slide drops you straight down, very quickly. The slides with bumps and bends in them take longer to get down.

I can't believe I just compared pooping to waterslides...

Sitting on a toilet is like going down a bent slide - by forcing your waste to work against gravity, you must compensate by straining your lower abdominal muscles. As a rule of thumb, it takes three times as much effort to poop while sitting than squatting.This unnecessary strain can lead to bowel obstructions, diverticulitis (bowel rupture,) and hemorrhoids.

Think this is a load of crap? Feel free to review this study that found the optimum angle of the rectum for defecating. The best flexion, it concludes, comes from squatting. Or, if you'd prefer, peruse this study that timed bowel movements from three different positions. Its subjects reported their average dump took less time and less effort when they were squatting.


Where There's a Problem, There's a Product

If I have you concerned over your pooping habits, you could browse the website of a New Zealand company that sells the Lillipad Squatting Platform. For just $169, the company will send you a platform that will allow you to squat over your standard 14'' toilet. Or, if you're tight on cash, for $8 they will sell you the plans to build one for yourself.

She looks way too happy... And way too flexible...

 Personally speaking, while all this information is fun to know, please don't go out trying to fix something that isn't a problem. If you are having problems evacuating your bowels, see a physician, and consider a simple fix like changing your diet to include more fiber and water.

Sleep 90 Minute Cycles, Wake Up Refreshed

If you're like me, you have a long-standing hate with your alarm clock. Timex and I are not on speaking terms. Why is it that even when I manage to snag 8 hours of sleep (a rare feat) that I still wake up feeling exhausted?

This cat shares my pain.

Well, studies indicate that the traditional 8-hour ideal of sleep isn't perfect for everyone. In fact, it's perfect for almost no one!

Average Sleep Needs
Age	Hours
Newborns (0-2 months)	12 - 18
Infants (3 months to 1 year)	14 - 15
Toddlers (1 to 3 years)	12 - 14
Preschoolers (3 to 5 years)	11 - 13
School-aged children (5 to 12 years)	10 - 11
Teens and preteens (12 to 18 years)	8.5 - 10
Adults (18+)	7.5 - 9

(Borrowed from this website that has everything you need to know about sleep)

The Sleep Cycle

As you sleep, your body transitions through several different stages. During these stages, different parts of your brain and body are activated to promote healing and relaxation. You also solidify memories in your sleep. If everything goes the way it is supposed to, you wake up feeling relaxed and ready to start the day.

This yawning hedgehog is ready for the daily grind.

Completing a cycle takes 90 minutes on average. If you were to wake up before a cycle has time to complete, your brain would not be ready to perform as it should. Furthermore, key bodily components like blood pressure and base temperature also shift during the cycle, so you would wake up feeling physically unfit as well.

One stage of sleep, the REM stage, is popularly understood as the stage when dreams occur. The only time you are likely to remember your dreams is if you wake up during this stage. Otherwise, the conscious mind has no time to analyze and commit the dream to memory. If you're someone who feels they never dream, the truth of the matter is that you're dreaming, on average, 4-6 dreams per night. You just don't remember them!

How to Avoid Breaking the Cycle

So now that you know about the 90 minute sleep cycle, how can you use this to help yourself sleep better? Well, for starters, you can try to allocate yourself enough time to sleep in increments of 90 minutes. Rather than aim for 8 hours, aim for 7 and a half hours of sleep. Use that extra 30 minutes of wakefulness to gradually relax before bed, like I mentioned in last week's post.

If you have an iPhone, consider this wonderful app that will monitor your movements while sleeping. Not only will it coach you to more restful sleep based on your habits, but it will monitor your progress through the sleep stages and wake you when you have completed a cycle.

You've been replaced, chump.

Or, if you're like me and don't have an iPhone, consider this article from LifeHacker that offers advice for getting the sleep you so rightfully deserve!