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“It’s important to develop muscle power, because without muscle power, you can’t have good balance,” said the lead author, Kirsti Uusi-Rasi, a senior researcher at the UKK Institute for Health Promotion Research.  Quoted by Nicholas Bakalar for the New York Times

How´s Your Vitamin D Level?

We´re always looking to protect our body from injury, which is why we found this interesting to share. This week the New York Times published the findings of research conducted in Finland, where 400+ senior women, between the ages of 70 – 80 where given Vitamin D supplements and daily exercise for a period of 2 years. They concluded that the women who exercised regularly and took Vitamin D supplements where more than 60% less likely to get injured during a fall.

Recent data from the National Health & Nutrition Examination Survey shows that 42 percent of adults in the United States are D-deficient. This percentage is even higger in people with darker skin and senior citizens. As well as those with Vitamin D-deficient diets as lactose free, ovo-vegetarianism, and veganism, since Vitamin is found in liver, beef, fish containing cod liver oil, fortified dairy products and eggs, among others. These are also some of the best sources of protein, however, getting enough vitamin D from just your diet is very difficult.

Sunshine Is the Natural Source of Vitamin D

Caleb with a bikeThe good news is Vitamin D, also known as the Sunshine Vitamin, can be produced in a very pleasant way that most of us Denverites truly enjoy… Being out in the sun! Vitamin D is produced by your bare skin when it is exposed to the sun´s UV rays. By bare skin we mean no sunscreen.

This is why the biggest and most common marketing line used by tanning salons is that tanning beds also produce the same UV as the sun and can help the body produce Vitamin D. Not saving we´re fans of UV beds, but the message on controlled, safe UV exposure is true.

Vitamin D Importance for Your Training

We know the importance of building muscle, but training without getting enough sun to produce proper levels of Vitamin D can be dangerous. Vitamin D Deficiency leads to muscle weakness, soreness and decrease in bone density, which could lead to injury. No matter your age. It has also been associated to many other illnesses and health conditions (of which most are still under investigation).

D is the closest thing to a magic bullet in the vitamin world, affecting our health from every angle. It maintains our calcium and phosphorous levels, which in turn strengthen our immune system, keep us sharp and help prevent heart disease, high blood pressure, Type 2 diabetes and many types of cancer. D helps prevent osteoporosis (weak bones) and osteomalacia (bone pain)” s

It seems like the sun is not the biggest of all evils. We´re not saying tan or burn with no protection, all you need is a few minutes a day (more if you have darker skin), to help your body naturally produce Vitamin D. However, always protect your face from the sun, Vitamin D can be produced in any exposed part of your skin, call it arms, legs or back, but your face should be protected to avoid marks and premature aging.

Now that Spring is here and we get to take off all the layers, that shouldn´t be such a challenge. Leave your arms uncovered for your next 5k run or outdoor training.

Tire Flip

Project Rise Fitness Brings You Tips on Training, Nutrition and How To Avoid Injuries

If you realize you want to get stronger and healtheir and need help reaching your fitness and weight los goals, you´re in the right place! Our experienced training and nutrition coaches at Project Rise Fitness can help you be the leanest, stronges version of you. We have high intensity training facilities at both our Denver box as well as our Stapleton box. Get the most out of your performance training, improve your maximal aerobic capacity and decrease body fat percentage, learn to make better food choices.

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