Sandara Park: 🍏 Productivity Boosting Naps, Cold Plunge vs Sauna & Why Avocados?

NEWSLETTER - ISSUE #33

FEB 11, 2024

Issue # 33

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Weekly Wellness Wisdom

Welcome to the Naked Newsletter, your source for wellness and wisdom.

In this edition, we'll learn how to boost productivity with a NASA Nap, uncover the secret to avoiding knee replacement, master the trap bar deadlift, and decide if using the sauna is better than taking a cold plunge.

TOP 3 MUST READS OF THE WEEK

Take a NASA Nap to Boost Productivity

Since 1995, NASA has studied how power naps can boost work performance and alertness. If you're feeling drowsy around lunchtime or are sliding into a 3 p.m. slump, a quick 26-minute NASA Nap may be the boost you need to tackle the rest of the day.

Why Is Fitness Advice so Confusing?

Searching for the most optimal exercises can feel like looking for a clean towel in a bag of dirty laundry. Hard to find.

With countless movements sporting multiple names and variations, it's easy to feel confused, wondering what's hype and what works.

Start by identifying the type of workouts that align with your goals. If you're not sure which direction to take, try a little bit of everything from the fitness smorgasbord until you find a training method that fits.

Which is Better?: Cold Plunge Vs. Sauna

Taking a cold plunge and sauna bathing are popular buzzwords for muscle recovery. Both have a myriad of health benefits, such as muscle recovery and boosting the immune system.

A study conducted by Kagoshima University in Japan examined patients with chronic fatigue syndrome treated with Waon sauna therapy. The results reported that using the sauna decreased fatigue, negative mood, anxiety, and depression.

Compare the similarities and differences between cold plunge and sauna to see which is best for post-workout recovery.

HEALTH & WELLNESS

The Superfood Benefits of Avocados

Avocados live up to the hype as the ultimate superfood, rising in popularity due to their healthy benefits and culinary versatility.

Avocados are packed with omega-3 fats, fiber, and an abundance of vitamins and minerals, making it a wise choice to stock up on them at the grocery store.

One challenge is finding the perfect avocado that's not hard as a baseball, or a soft green mush. This feature has the scoop on the art of naval testing and mastering cutting avocados like a Subway pro.

Rowing vs. Running: Which Is a Better Workout?

Running and rowing are optimal ways to improve your cardio, burn calories, and get a full-body workout for shedding winter weight.

For some, the high intensity of running can be an acquired taste, while rowing offers a full-body, low-impact alternative.

Not sure which to choose for your training program? Compare these pros and cons to find the perfect fit.

Avoid Knee Replacement With Lower Body Training

For aging, active adults, there's always a concern about how long our knees will last. If this is you, then the Radiology Society of Chicago's new research will be music to your ears.

The group conducted a study of 134 participants and found that increasing quadriceps and hamstring muscles through training decreased participants' odds of needing total knee replacement surgery.

If you've been working hard on leg day, you can rest easy knowing that you're covered.

How To Do The Trap-Bar Deadlift

You've probably seen a big hexagon-shaped bar lying around the gym, occasionally being used by a select few people. Trap bar deadlifts are arguably one of the most underrated leg exercises.

If you can't squat or deadlift, the trap bar deadlift is a good alternative to prevent lower back pressure but still works the body just as hard.

These personal trainers explain how to get the most out of leg day, with the benefits, common mistakes, and a tutorial on how to perform trap bar deadlifts with proper form.