SUPPLEMENT SPOTLIGHT

Red light therapy is a form of light therapy that uses red and near-infrared light to stimulate the healing and regenerative cell processes in the body. This therapeutic treatment may help improve acne, fine lines, wrinkles, alopecia, and other skin and health conditions.

How Does Red Light Therapy Work?

Red light therapy works by exposing the body to low levels of red and near-infrared light, typically in the range of 600 to 1,000 nanometers. These specific wavelengths of light have the ability to penetrate the skin and reach the cells, where they interact with various cellular components to produce biological effects. More specifically, red light therapy is thought to work by acting on the “power plant” in your body’s cells called mitochondria. The red and near-infrared light is thought to stimulate the activity of the mitochondrial protein cytochrome c oxidase, which increases ATP production. This increase in ATP synthesis can in turn lead to enhanced tissue repair, changes in gene expression, and the generation of cell signaling molecules, all potentially contributing to the biological effects of red light therapy.

Benefits of Red Light Therapy

Red light therapy has been studied for its potential therapeutic benefits in various applications. While research is ongoing, some reported benefits of red light therapy include:

• Skin Rejuvenation: Stimulates collagen production, promoting skin elasticity and reducing the appearance of fine lines and wrinkles; improves skin tone and texture; may aid in the treatment of acne and other skin conditions

• Wound Healing: Accelerates the healing of wounds and injuries; reduces inflammation and promotes tissue repair

• Pain Management: Alleviates pain by reducing inflammation and modulating pain signaling pathways; used for conditions such as arthritis, muscle soreness, and joint pain

• Muscle Recovery: Enhances muscle recovery after exercise or injury; reduces muscle fatigue and soreness

• Joint Health: Supports joint health by reducing inflammation and promoting the production of synovial fluid

• Improved Circulation: Increases blood flow and enhances microcirculation; promotes the release of nitric oxide, a vasodilator.

• Reduced Inflammation: Modulates the immune response, leading to a reduction in inflammation; used for inflammatory conditions such as arthritis and tendinitis

• Cognitive Function: Some studies suggest potential cognitive benefits, including improved memory and cognitive performance

• Hair Growth: Stimulates hair follicles and promotes hair growth in certain types of hair loss

• Mood and Sleep: May have positive effects on mood by influencing neurotransmitter levels; some users report improved sleep quality and insomnia relief

• Sports Performance: Used by athletes for faster recovery and performance enhancement

MEDICAL MINUTE

EXERCISE SNACKING FOR HEALTH AND LONGEVITY

We all enjoy a healthy snack like nuts and fruits or a less nutritious option like chips and sweets between our main meals, but have you ever heard of an exercise snack? Short bouts of exercise add up and can help keep you fit, whether you spend your days at home or in the office. In addition to carving out an hour to go to the gym, you can break off little bits of exercise to do throughout the day—exercise snacks—and reap additional benefits.

Exercise “snacks” grew out of the concept of high-intensity interval training (HIIT) and sprint interval training (SIT), in which you exert yourself for a short period, rest for a short period, and then repeat. These time-efficient workouts are usually done in bouts of about 10 to 25 minutes and have well-established physiological benefits.

Do exercise snacks really make a difference?

Yes, in several ways. In a lab study, researchers had one group of participants do traditional SIT on a stationary bike that consisted of three 20-second sprints separated by two minutes of rest in a single 10-minute session. Then another group of participants did the “exercise snacks” version of the same 20-second bouts separated by several hours, instead of several minutes, throughout the day. Following six weeks of training, the improvements to aerobic fitness were comparable between the SIT and exercise snacks groups. This review article of several studies on exercise snacks showed significant benefits on cardiorespiratory fitness, including decreased total cholesterol, increased oxygen consumption, and overall cardiovascular function.

How long do I need to be active?

It can be as little as 20 seconds to a minute, with the goal of elevating your heart rate. The more snacks you can do during the day the better, but something is better than nothing.

What are some examples of exercise snacks I can do?

Try bodyweight exercises like jumping jacks, push ups, jogging on the spot, lunges or squats. If you’ve got a set of stairs at home, walk up and down at a brisk pace for a minute to get the blood flowing, or go for a brisk walk around the block.

MAY SPOTLIGHT ATHLETE

Chris N.

WHAT ARE YOUR FAVORITE AND LEAST FAVORITE MOVEMENTS WHEN IT COMES TO CROSSFIT?

I really like the Olympic lifting. I never did them in the past, but I've really enjoyed learning them (Jeff is a great coach). Least favorite are muscle ups (because I can't do them) and burpees (because I'm terrible at them).

ANY ADVICE TO SOMEONE LOOKING TO START IMPROVING THEIR HEALTH AND FITNESS?

Just Do It!! (someone should make a marketing slogan around that slogan 🤪) Jokes aside, I would say to look for simple changes to your diet and activity you can make in your everyday life. You don't have to start training to compete in the Games right away.

WHAT HAS BEEN YOUR BIGGEST WIN SINCE COMING TO FURY?

This is a tough one because there have been so many, but I have to say my overall fitness. CrossFit gave me an avenue to focus on my health and recovery.It demands overall health which has forced me to focus on areas I have traditionally ignored, such as my mobility. I have a long way to go, but I've been very pleased with my gains in mobility and endurance.

WHAT DO YOU LIKE MOST ABOUT FURY?

Probably a common answer, but it has to be the community. From the first day that Summer welcomed me in, everyone from the coaches, staff, and fellow athletes have been friendly and supportive. I do my best to be reciprocal. I also really like how all ages and backgrounds are represented in the community.

Fury Odds and Ends

• With a number of new faces around the gym, to help both athletes and coaches we will be updating your PushPress profile to include a picture. This can be done individually through the app or by visiting the front desk and having one of our staff help.

• Please be diligent with accounting for any food, beverage, or supplement purchase on the sheet near the front desk. Also remember to specify the type of LMNT (packet or can) to help ensure correct charges. We are looking at options to help improve the point-of-sale process and still allow for products to be available for members and staff as needed.

• Logging results (especially of your lifts and hero WODs) in the Fury app is a great way to follow your progress and see results. It also helps simplify the math when you need to calculate a specific percentage of your 1RM for skill cycles.

CALENDAR OF EVENTS

Mark your calendars for these upcoming events! All details are available at the front desk and on our website.

CrossFit Open Individual Semifinals - April 3-6

Sand Volleyball Event - April 13

CrossFit Open Individual Semifinals - May 1-4

APRIL BIRTHDAYS

Marit Preside Apr 14

Chris Taddonio Apr 15

Gizem Yuce Apr 15

Scott Keeney Apr 15

Mike Johnson Apr 16

Heidi Monahan Apr 17

Lucas Nahnsen Apr 17

Diana Regalado Apr 17

Ireland Stone Apr 17

Brad Martin Apr 18

Bo Faser Apr 18

Shaun Morris Apr 19

Rachel Bammel Apr 20

Hanna Hazlett Apr 21

Gretchen Langworthy Apr 21

Erik Hernandez Apr 21

Josh Wallace Apr 22

Mia Muoz Apr 22

Tiajana Gonzales Apr 22

Jeroen Driessen Apr 24

Jaime Cota Apr 30

Have a supplement you would like to know more about? Is there a wellness question or topic you are wishing you knew more about? Have a topic about fitness, wellness, or health or a favorite recipe that you want to share with the community?