83 STASHED IDEAS
We become unfit much quicker than it took to get in shape. To understand how the body becomes unfit, we need to understand how we become fit.
The key to becoming fitter is to do more than our body is used to. The stress from this makes us become more tolerant, leading to higher fitness levels. Some studies show that just six sessions of interval training can increase maximal oxygen uptake (VO2 max) and improve the body's ability to fuel itself.
Some gains in muscle force can appear in two weeks, but gains in muscle size won't be seen until around eight to 12 weeks.
12 Weeks without training causes a significant decrease in the amount of weight we can lift, but only a minimal reduction in the size of the muscle fibres. We will maintain some of the strength we gained. We lose muscle strength because the muscles are not put under stress, effectively becoming "lazy".
Blood and plasma volumes can decrease by as much as 12% in the first four weeks after a person stops training. Plasma and blood volume decrease due to the lack of stress put on our heart and muscles.
Plasma volume can reduce to about 5% within the first 48 hours of stopping training as less blood is pumped around the body with each heartbeat.
Cardiorespiratory fitness - shown by a person's VO2 max will decrease around 10% in the first four weeks after a person stops exercising. The rate of decline continues but eventually evens out.
Highly trained athletes (like a marathon runner) will maintain a VO2 higher than average. But the average person will fall back to pre-training levels in less than eight weeks.
According to a meta-analysis, about 40% of the population has had sleep problems during the pandemic.
We know to keep a consistent schedule, avoid alcohol, caffeine and bright lights before bed and practice other sleep habits. But it is not enough to solve chronic insomnia. Our brains need to feel safe and secure to be able to fall asleep.
We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.
Insomnia is partly triggered by the fear and anxiety we have about not sleeping. When we start to chase after sleep - waking up later, taking naps, going to bed too early, it decreases our sleep drive. Our brain then begins to associate the bed with anxiety about falling asleep.
The Incas were the first to grind peanuts, but peanut butter reappeared in the modern world when John Harvey Kellogg filed a patent for a proto-peanut butter in 1895.
The food compound involved boiling nuts and grinding them into a paste. Kellogg promoted peanut butter as a healthy alternative to meat, which he saw as a digestive irritant.
A 1908 ad claimed that 10 cent's worth of peanuts contained six times the energy of a porterhouse steak.
By World War I, U.S. meat rationing turned consumers to peanuts. Manufacturers sold tubs of peanut butter to local grocers and advised them to stir frequently as the oil would separate and spoil.
George Washington Carver helped black farmers prosper, free from the tyranny of cotton.
Carver took over the agriculture department at the Tuskegee Institute in 1896 to aid black farmers. Carver began experimenting with plants like peanuts and sweet potatoes, replenishing the nitrogen that cotton plantations stripped from the soil, and helping farmers feed their families.
Peanut butter was first established as a delicacy. In 1896, Good Housekeeping encouraged women to make their own peanut butter with a meat grinder and suggested spreading it on bread.
Before the end of the century, an employee at Kellogg's sanitarium, Joseph Lambert, invented machinery to roast and grind peanuts on a larger scale.