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<p><span style="font-size: 20px;">In the endurance training community, there's a lot of discussion about zone 2 training and its benefits.&nbsp;This article isn't about debating the merits of zone 2 training, how to structure your overall training plan, or how to best prioritize your training to reach specific performance goals. Instead, this article is about how you can better identify intensity thresholds, like zone 2, using alternative measurements to heart rate and blood lactate, such as muscle oxygenation (SmO2) and nitric oxide (NO).&nbsp;</span></p><p><span style="font-size: 20px;">Endurance athletes often incorporate zone 2 training into their routines to build a strong fitness base, enhance fat metabolism, and improve efficiency. It's important to note that zone 2 isn't a single fixed intensity but rather a range of intensities. Think of it as a spectrum where the exact intensity can vary based on individual fitness levels and training goals.</span></p><p><span style="font-size: 20px;">The key to understanding zone 2 lies in its relationship with oxygen supply in the muscles. During zone 2 exercise, your muscles require a steady supply of oxygen to sustain activity. This is where&nbsp;</span><a href="https://onhumanperformance.substack.com/p/a-lab-in-your-pocket-the-future-of" rel="noopener noreferrer" target="_blank" style="font-size: 20px;">muscle oxygenation (SmO2)&nbsp;</a><span style="font-size: 20px;">can be a valuable tool. Unlike heart rate, which can be influenced by various factors such as stress, caffeine intake, and hydration, SmO2 provides a direct measurement of oxygen saturation in the muscles and better reflects the actual metabolic demands of exercise. For example, in a recent study, titled Near-Infrared Spectroscopy: More Accurate Than Heart Rate for Monitoring Intensity in Running in Hilly Terrain, scientists found that while heart rate was unaffected by continuous changes in terrain and intensity during exercise, muscle oxygenation (SmO₂) reflected these changes and strongly correlated with changes in oxygen consumption. These findings suggest that SmO₂ may offer a more accurate alternative to HR for monitoring exercise intensity, particularly over mixed terrain.</span></p><p><span style="font-size: 20px;">Additionally, By monitoring SmO2 levels, you can get real-time feedback on how your muscles are utilizing oxygen, helping you to better gauge your intensity and stay within your desired training zone.</span></p><p><span style="font-size: 20px;">As a case study, I've used the NNOXX wearable during my cycling workouts for twelve months. One of the key challenges in cycling, especially on low gears, is distinguishing between zones 1 and 2. At the start of a session, I typically observe a slight drop of around 10% in my muscle oxygenation (SmO2) level, followed by a gradual rise toward baseline (indicating zone 1). As I settle into the session, my SmO2 levels stabilize and remain constant at around ~60% for the remainder of the workout. This stability in SmO2 is characteristic of zone 2, where oxygen supply and utilization are balanced.</span></p><p><span style="font-size: 20px;">Interestingly, I've noticed a different pattern in my SmO2 levels during zone 2 running sessions. Instead of the initial drop in SmO2 followed by a steady rise and stabilization as seen in cycling, I see a small initial drop immediately followed by a stabilization in values, which is likely due to increased mechanical compression of blood vessels.</span></p>

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<p><span style="font-size: 20px;">In the image above, you can see my SmO2 level during two different cycling intervals. Day 1 is the first ~25 minutes of a 60-minute zone 2 session, and day 2 is the first of 3x12-minute intervals slightly above critical power (notice the steady decline in SmO2 after the initial drop). You can also see my NO levels for the same two sessions in the image below. In session 1, my NO levels are stable from ~750 seconds onward, whereas in session 2, my NO level climbs progressively through the interval (NO released in response to deoxygenation).&nbsp;</span></p>

<p><span style="font-size: 20px;">Through trial and experimentation, I've found that my SmO2 trends reliably identify different intensity thresholds. For example, at very low intensities (~zone 1), my SmO2 levels progressively increase; as I increase my intensity, they stabilize (~zone 2/3), and above a given intensity threshold, my SmO2 levels progressively decline with the highest intensities eliciting the most rapid deoxygenation.&nbsp;</span></p><p><span style="font-size: 20px;">Additionally, if you have enough muscle/modality-specific data, you can also use SmO2 ranges for zone-based training, as I've written about in chapter 5 of NNOXX's latest Ebook,&nbsp;</span><a href="https://nnoxxpromotional.blob.core.windows.net/docs/NNOXX%20User%20Guide.pdf" rel="noopener noreferrer" target="_blank" style="font-size: 20px;">A New Direction For Human Performance</a><span style="font-size: 20px;">. However, it's important to note that SmO2 values for different zones can vary based on individual fitness classes. As fitness improves, the range of SmO2 values corresponding to each zone may change. This underscores the need for personalized training zones based on individual data calibration.</span></p><p>Want to learn more? Join the discussion about using NNOXX to optimize Zone-2 training in the&nbsp;<a href="https://connect.nnoxx.com/c/endurance-training/zone-2" rel="noopener noreferrer" target="_blank">NNOXX Connect Forum</a>.&nbsp;</p>

Optimizing Zone-2 Training With NNOXX

<h2>🫀&nbsp;Enhancing Endurance Performance With Data</h2><p>Endurance athletes often rely on various physiological metrics to gauge and optimize their performance. Two key metrics frequently used are heart rate (HR) and muscle oxygenation (SmO2). While both metrics provide valuable insights into the body's response to exercise, they differ in their origin, interpretation, and application. Understanding these differences and how they can be used in tandem can significantly benefit endurance athletes.</p><h2>🫀Heart Rate (HR)</h2><p>Heart rate is a measure of the number of times the heart beats per minute (bpm) and is a widely used indicator of cardiovascular stress during exercise. Endurance athletes commonly use HR to:</p><ul><li><strong>Determine intensity zones:</strong>&nbsp;heart rate zones are often categorized based on a percentage of maximum heart rate (HRmax). These zones help athletes target specific physiological adaptations, such as aerobic endurance. However, to accurately determine heart rate zones, athletes often need to perform a maximal heart rate test, which can be challenging and may not always reflect true HRmax. Additionally, many factors can influence heart rate including hydration status, fatigue, and environmental conditions. These factors can lead to fluctuations in heart rate and may affect the accuracy of HR-based intensity zones.</li><li><strong>Guide exercise intensity:</strong>&nbsp;heart rate can be used to determine the level of effort exerted during training or competition. Different heart rate zones correspond to varying levels of intensity, helping athletes regulate their exertion.</li><li><strong>Guide exercise recovery duration:</strong>&nbsp;heart rate recovery, or how quickly heart rate returns to baseline after exercise, can indicate an athlete's recovery status. A faster heart rate r recovery suggests better cardiovascular fitness and may allow for shorter recovery periods between intervals or training sessions. However, it's essential to note that heart rate recovery does not always reflect muscular recovery.&nbsp;</li></ul><h2>🫀Muscle Oxygenation (SmO2)</h2><p>Muscle oxygenation, also known as SmO2, refers to the level of oxygen saturation in muscle tissue. It is a direct indicator of oxygen availability and utilization at the muscle level. In endurance sports, SmO2 is commonly used to:</p><ul><li><strong>Determine and guide exercise intensity:</strong>&nbsp;SmO2 levels can indicate the metabolic demand of muscles, helping athletes adjust their intensity to optimize oxygen delivery and utilization.</li><li><strong>Guide exercise recovery duration</strong>: SmO2 recovery kinetics can reflect the muscle's ability to recover from exercise, aiding in determining the duration and intensity of recovery periods.</li><li><strong>Guide pacing during racing:</strong>&nbsp;SmO2 levels can help athletes pace themselves during races, ensuring they maintain an optimal balance between effort and fatigue.</li><li><strong>Quantify physiological limiters and responses to training:</strong>&nbsp;SmO2 responses to exercise can reveal individual physiological characteristics and adaptations, guiding training interventions.</li></ul><p>To learn how you can use muscle oxygenation for all of the aforementioned use cases you can check NNOXX's&nbsp;latest Ebook,&nbsp;<a href="https://nnoxxpromotional.blob.core.windows.net/docs/NNOXX%20User%20Guide.pdf" rel="noopener noreferrer" target="_blank">A New Direction For Human Performance</a>.&nbsp;</p><p><br></p><h2>🫀 Similarities and Differences Between HR and SmO2</h2><p>While both heart rate (HR) and muscle oxygenation (SmO2) provide insights into the body's response to exercise, they differ in their origins and applications. Heart rate reflects overall cardiovascular demand, influenced by factors such as hydration, temperature, and emotional stress, in addition to exercise intensity. Muscle oxygenation, on the other hand, directly reflects local muscle oxygen availability and utilization, providing a more specific view of muscle metabolism.</p><p>Muscle oxygenation offers several advantages over heart rate, particularly in its specificity to muscle metabolism. Muscle oxygenation can detect changes in local muscle metabolism before changes in heart rate occur, making it a more sensitive indicator of muscle fatigue and performance. Additionally, Muscle oxygenation provides real-time feedback on exercising muscles exertion levels, allowing athletes to adjust their effort levels immediately.</p><h2>🫀 Complementary Uses of HR and SmO2</h2><p>To enhance performance, athletes can use heart rate and muscle oxygenation complementarily. For example, if heart stops increasing but muscle oxygenation continues decreasing during a strenuous exercise bout, it suggests that the muscular system is under more stress than the cardiovascular system. This information can help athletes adjust their pacing or recovery strategies to optimize performance and prevent overtraining.</p><p><br></p><p>Additionally, coaches and athletes a use heart rate and muscle oxygenation measurements complimentarily to identify athletes physiological limitations, which are rate limiting factors for increasing their VO2max, as discussed in chapter 8 of&nbsp;<a href="https://nnoxxpromotional.blob.core.windows.net/docs/NNOXX%20User%20Guide.pdf" rel="noopener noreferrer" target="_blank" style="font-size: 16px;">A New Direction For Human Performance</a></p><p><br></p><p>In conclusion, heart rate and muscle oxygenation are valuable tools for endurance athletes, offering insights into cardiovascular and muscular responses to exercise. By understanding the similarities, differences, and complementary aspects of these metrics, athletes can enhance their training and performance in cycling and other endurance sports.</p><p><br></p>

Using Heart Rate and Muscle Oxygenation As Complimentary Training Tools

<p>At NNOXX, we have the pleasure of working with top coaches and athletes across a wide range of sports. In 2023 alone, we've worked with NBA, MLB, NHL, NFL, and Olympic teams, CrossFit games athletes, and UFC fighters. We're constantly amazed by the data collected by the NNOXX community each week and the collective insights we're gaining. As a result, we wanted to share a recent case study we collaborated on with&nbsp;<a href="https://www.instagram.com/dams_gioia?igsh=MWp0aWU1dW4yYXdwZA%3D%3D&amp;utm_source=qr" rel="noopener noreferrer" target="_blank">Damien Gioia</a>, a triathlon coach exploring innovative approaches to endurance training with the NNOXX One wearable.&nbsp;</p><p>One of the most interesting aspects of using NNOXX's technology is how quickly it removes the guesswork from training by allowing you to observe your body's physiological response in real time. In short, you can see how different protocols impact your body in varying ways or how small changes in your routine or the order of training within a session can have meaningful impacts on your body's physiological responses to exercise, as you'll observe shortly. Let's dive in!</p><p>In this case study, we will compare coach Damien's results from a ramp-incremental exercise test performed on an indoor bike on two days. During both workouts, Damien followed a 6'-1' ramp protocol, consisting of 6 minutes of cycling followed by 1 minute of rest. His wattage on the first set was 100 watts; in each subsequent interval, he increased his power output by 20 watts. During these assessments, Damien sought to assess his fitness level and identify his physiological limitations.&nbsp;</p><p>Physiologic limitations are rate-limiting factors for increasing an athlete's VO2 max, which represents the maximal integrated capacity of the pulmonary, cardiovascular, and muscle systems to uptake, transport, and utilize oxygen, respectively. Knowing an athlete's physiologic or bioenergetic limitation is often more important than knowing their absolute VO2 max value. The former tells you what training will best increase an athlete's performance, whereas the latter is used to characterize their performance potential. NNOXX helps users identify their physiological limitations and, by doing so, helps users determine what style and intensity of training will be most effective for increasing their VO2 max and improving their performance, as explained in our recent E-book titled,&nbsp;<a href="https://nnoxxpromotional.blob.core.windows.net/docs/NNOXX%20User%20Guide.pdf" rel="noopener noreferrer" target="_blank">A New Direction For Human Performance</a>.&nbsp;</p><p>Following Damien's first assessment protocol on December 24th, he found that he has a muscular limitation, also known as a utilization limitation. One of the defining aspects of a muscular limitation is that athletes are limited by their maximal rate of oxygen utilization, the magnitude of oxygen utilization in working muscles, or both. Additionally, because muscle oxygenation levels do not meaningfully decline and often plateau well before task failure in utilization-limited athletes, their nitric oxide measurements are less responsive and often plateau earlier into ramp incremental exercise tests. You can see Damien's muscle oxygenation (SmO2) and nitric oxide (NO) levels from his first ramp incremental exercise test below:&nbsp;</p>

<p><span style="font-size: 16px;">Approximately six weeks following his first ramp incremental exercise test, Damien performed the same test protocol again, allowing him to see how his fitness and physiology adapted to his recent training. You can see the results of Damien's second assessment, performed on January 29th, in the image below. The first thing that stands out is how large a change we see in Damien's muscle oxygenation and nitric oxide levels, as compared to the initial test, reflecting improvements in his muscle oxidative capacity.&nbsp;</span></p>

<p>While Damien undoubtedly improved his fitness before the two assessments above, there is more to the story. Speaking with Damien, I learned that he's been experimenting with performing heavy strength training before his indoor cycling workouts throughout January, and he's noticed some interesting patterns during this time.</p><p>When Damien performs strength training before cycling, he sees much larger changes in his muscle oxygenation values and nitric oxide levels while cycling, suggesting that the strength training is modifying his muscle oxidative capacity in some way. Evidence shows that low-volume, high-intensity weightlifting before cycling can improve neuromuscular function,&nbsp;muscular firing patterns, and coordination during cycling, enhancing oxygen utilization in exercising muscles, and overall cycling performance. However, the specific effects of weight training before cycling may vary depending on various factors, including the individual's training status, the intensity and volume of the squatting session, and the type of cycling activity performed afterward, pointing to the&nbsp;</p><p>Thank you to coach Damien Gioia for sharing this case study with us and for continuing to push the boundaries of human performance.&nbsp;</p><p>Have you found anything new or interesting with NNOXX that you'd like to share? If so, please <a href="https://www.nnoxx.com/contact-us" rel="noopener noreferrer" target="_blank">contact us</a>.</p>

Case Study Optimizing Triathlon Training With  Coach Damien Gioia

Case Study: Optimizing Triathlon Training With Coach Damien Gioia

<p>It's often said that exercise science explains what coaches have already figured out in practice. The truth is not too far off. For decades, our knowledge of how to enhance physical performance has outpaced our understanding of human physiology during exercise. However, this is soon to change.&nbsp;</p><p><br></p><p>In recent years we've seen an explosion of new technologies that allow coaches and athletes to monitor physiological function in real-world settings, allowing them to better understand the relationship between external work outputs (velocity, power, etc.) and internal physiological states.</p><p><br></p><p>These new technologies reach far beyond traditional measurements such as heart rate, volume of oxygen consumption (VO2), and blood lactate, which are systemic indicators of physical exertion. For example, it is now possible to measure changes in local muscle oxygenation (SmO2), which is a measure of oxygen supply in exercising muscles.&nbsp;</p><p><br></p><p>However, until recently SmO2 measuring devices were largely limited to research settings and the few devices that were available to consumers were difficult to use, stifling widespread adoption. NNOXX changes all of this by combining real-time lab-grade measurements with an easy-to-use mobile app. In this article we’ll show you how Crossfit athletes and coaches can use NNOXX to address one of the most common exercise limitations in Crossfit.&nbsp;</p><h3><br></h3><h2>What Causes Local Muscle Fatigue In Crossfit?</h2><p>Local muscle fatigue is one of the most commonly cited exercise limiters among recreational and competitive Crossfit athletes. However, the cause of local muscle fatigue is poorly understood, and training interventions intended to improve local muscle endurance have mixed results.&nbsp;</p><p><br></p><p>One of the leading causes of local muscle fatigue is a restriction of muscle blood flow due to high intramuscular mechanical pressure. Under ordinary circumstances, there are two ways that muscle blood flow can increase. First, we have active hyperemia, which regulates blood flow on a contraction-by-contraction basis. However, across many muscle contractions, a different process called auto-regulation, controls muscle blood flow. Auto-regulation means that blood flow increases in response to the oxygen level in a muscle decreasing. Interestingly, the <a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX One wearable</a> clues athletes into this process by monitoring muscle oxygenation (SmO2) and nitric oxide (NO), which regulates local muscle blood flow and oxygen delivery.&nbsp;</p><p><br></p>

<p>The combined effects of active hyperemia and auto-regulation determine the total change in blood flow from moment to moment during exercise. When either process is impaired, muscle blood flow and oxygen availability to muscles decrease. For example, suppose a Crossfit athlete contracts their muscles with excessive force. In that case, they can impede their muscle flow, causing local muscle fatigue and an inability to sustain their power output. This phenomenon is especially prevalent in Crossfit metcons using heavy weights or those that contain very high volumes of a single gymnastic movement with little recovery time between work sets.&nbsp;</p><p><br></p><p>Now you know the underlying cause of local muscle fatigue during Crossfit metcons. However, that still leaves the question of how you can improve your local muscle endurance and performance.&nbsp;</p><p><br></p><h2><strong>Improving Your Local Muscle Endurance </strong></h2>

<p>We must identify the rate-limiting factor for increasing muscle blood flow to determine which protocol will be most effective for improving local muscle endurance. For example, one athlete may have poor intramuscular coordination, resulting in a blunted active hyperemic response. Another athlete may have poor breathing mechanics and mobility, which puts excess tension on the working muscles and impairs their muscle's blood flow. Finally, a third athlete may lack strength in a specific movement. As a result, they contract their muscles with such high force during metcons that they cut off blood flow to the working muscles. These three individuals must use different training methods to improve their local muscle endurance because their underlying limitations differ.</p><p><br></p><p>After identifying an athlete's limitation, I would track week-to-week performance improvements with the <a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX One wearable</a> to ensure they adapt to the new training stimulus. For example, say an athlete is limited by strength, and their heaviest front squat is 225lb. One the first week, I would have that athlete perform a set of 30 unbroken thrusters while observing their SmO2 (muscle oxygenation) and mVO2 (muscle oxygen consumption) levels in the quadriceps muscles.&nbsp;</p><p><br></p><p>I'd repeat the assessment above as this athlete improves their front squat strength. Suppose they can perform the same number of thrusters, in the same amount of time, with a higher finishing muscle oxygenation level. In that case, they have lowered the metabolic cost of that movement. Additionally, if they can perform the same number of thrusters, in the same amount of time with a lower mVO2 level, it means they completed the same amount of work while using less energy, as is demonstrated in the image above.</p><p><br></p><p>At some point, additional gains in strength will not be accompanied by improved thruster performance. At that point, we'd look to identify a new rate limiting factor. This is crucial since an individual's limiter will change over time if their training effectively addresses their current limitation. As a result, the athlete and their coach can continue to track changes in the athlete's physiology using the NNOXX One Elite platform to ensure they are always training in the most effective and efficient manner possible.&nbsp;</p><p><br></p>

How To Improve Muscle Endurance For Crossfit

<p>Elite athletes are like artists on the field, weaving through demanding movements with a grace that seems almost effortless. Yet, there's an often-overlooked element beneath the surface of this athletic prowess: the mastery of breathing.</p><p><br></p><p>Well coordinated breathing isn't just about sustaining efficient movement; it's a vital component for increasing and maintaining elevated cardiac output. Cyclic changes in intrathoracic pressure during each breath play a pivotal role in influencing the cardiovascular system, partly by influencing central venous pressure, venous return, and cardiac filling — a phenomenon known as the thoracic muscle pump.&nbsp;</p><p><br></p><p>With a deep breath in, intrathoracic pressure drops, triggering a decrease in central venous pressure. This drop, however paradoxical it may seem, sets the stage for a domino effect. Lower central venous pressure boosts driving pressure, facilitating increased venous return. This, in turn, enhanced end-diastolic volume, stroke volume, and ultimately, cardiac output.</p><p><br></p><p>Breathing, once considered a simple bodily function, emerges as a skill that, when honed, becomes a game-changer in athletic performance.&nbsp;Poor breathing mechanics, on the other hand, can silently sabotage cardiac output and endurance performance.</p><p><br></p><p>In a&nbsp;<a href="https://www.youtube.com/watch?v=sOu3lN1ihyM&amp;utm_source=substack&amp;utm_medium=email" rel="noopener noreferrer" target="_blank">previous case study</a>, I delved into how athletes can strategically manipulate their breathing to enhance nitric oxide levels, muscle blood flow, and overall performance. Today, let's delve into real-world data captured by NNOXX wearable technology, shedding light on the profound connection between breath and performance.</p><p>In the brief experiment depicted above, an athlete embarked on a 5-minute bike erg session at a moderate intensity. The twist? At the end of each minute, they deliberately forced a complete exhale, followed by a 10-second breath hold, resulting in a a rapid 10-15% drop in muscle oxygenation (SmO2) and a noticeable surge in nitric oxide (NO) levels.</p><p><br></p><p>What makes this experiment truly intriguing is that the athlete's power output on the erg bike remained unwavering throughout. The shifts in nitric oxide were solely attributed to strategic alterations in breathing patterns. This revelation underscores the potential of breathing a powerful tool capable of influencing local muscle physiology.</p><p><br></p><p>In the realm of high-performance athletics, where every movement carries weight, the art of breath emerges as a subtle yet potent force. It's an accessible lever, waiting to be pulled by athletes seeking an edge in work-capacity sports.</p><p><br></p><p>In closing, the unseen influence of breath on athletic mastery is a reminder that sometimes, the most profound elements of performance are right under our noses—or, in this case, in the artful rhythm of our breath.</p><p><br></p>

The Unseen Influence of Breath on Nitric Oxide and Athletic Mastery

<p>Not long ago, athletes had limited ways to objectively measure their exercise intensity. For example, until recently, chest strap-based heart rate monitors were the standard tool used by athletes for measuring intensity and guiding training.&nbsp;</p><p>However, in recent years wrist-worn heart rate monitors, muscle oximeters, VO2 estimates, and even foot-worn power meters have become more common. Which raises the question, what’s the best metric for tracking exercise intensity? <em>Read on to find out!</em></p>

<h1>What Is VO₂? And Can It Be Accurately Measured With Wearables?</h1><p>VO₂ or VO₂max has become a common way that people are evaluating their fitness level and heart health as they exercise. Some of this is due to the growth in VO₂ features on popular wearable devices. But what is VO₂, is it a true measure of your health and fitness, and how is it different from your muscle oxygenation (SmO2) level?&nbsp;&nbsp;&nbsp;</p><p>VO₂ is the volume (V) or oxygen (O₂) your body uses when you exercise. VO₂max, on the other hand, is the maximum amount of oxygen your body can consume, and it represents the maximal integrated capacity of the pulmonary, cardiovascular, and muscular system to uptake, transport, and utilize oxygen respectively. The higher your VO₂max, the more oxygen your body can consume and, in theory, the more fit you are. Over time, you should be able to improve your VO₂ with consistent and varied exercise.&nbsp;&nbsp;</p><p>However, measuring VO₂ is not a simple task. Accurately measuring VO₂ requires a lab-grade metabolic analyzer, requiring users to wear a cumbersome mask over their face, and wearable devices that display VO2 measurements are simply providing estimates based on the user's heart rate which have <a href="https://www.nytimes.com/2023/04/12/technology/personaltech/vo2max-smartwatches-fitness-accuracy.html#:~:text=The%20key%20word%20is%20%E2%80%9Cestimate,t%20actually%20measuring%20your%20VO2max.&amp;text=%E2%80%9CIt%27s%20at%20best%20an%20imputed,actually%20exerting%20yourself%20to%20exhaustion.%E2%80%9D" rel="noopener noreferrer" target="_blank">questionable accuracy</a>.&nbsp; </p>

<h1>Muscle Oxygenation, It’s all About the Muscles&nbsp;&nbsp;</h1><p>The NNOXX One, on the other hand, directly measures muscle oxygen saturation (SmO₂), as well as oxygen consumption (mVO₂) in exercising muscles. SmO₂ is the percentage of blood in the skeletal muscle that is carrying oxygen, whereas mVO₂ is a measurement of local muscle oxygen consumption.</p><p>In simpler terms, SmO₂ measures a muscle's oxygen supply, while mVO₂ measures the amount of oxygen muscles use for energy production. Thus, SmO₂ and mVO₂ are more direct measures of oxygen supply and demand in active muscles and can provide valuable insight into how well those muscles function.&nbsp;</p><p>Additionally, SmO₂ and mVO₂ measurements give trainers and athletes an indication of when they need to rest or reduce exercise intensity to prevent fatigue and maintain optimal performance. VO₂, on the other hand, measures total body oxygen use and does not directly quantify muscle performance and fatigue.</p><p style="text-align: center;">[<a href="https://www.nnoxx.com/muscle-oxygenation" rel="noopener noreferrer" target="_blank">Learn More About SMO2</a>]</p>

<h1><strong>What About Heart Rate? Where Does That Fit In?&nbsp;</strong></h1><p>Heart rate refers to the number of times your heart beats per minute, and it is one of the most used biomarkers for monitoring exercise intensity. During physical activity, your heart works harder to supply oxygen and nutrients to your body's muscles. As your exercise intensity increases, so does your heart rate.&nbsp;</p><p>The theory is that by monitoring your heart rate during exercise, you can adjust your workout intensity to match your fitness goals. For example, it is often said that if you want to improve your cardiovascular fitness, you should aim to exercise in a target heart rate zone that is between 50-70% of your maximum heart rate. However, heart rate may not be the most accurate or reliable indicator of physical exertion.&nbsp;&nbsp;</p><p><a href="https://pubmed.ncbi.nlm.nih.gov/27396389/" rel="noopener noreferrer" target="_blank">A recent study</a> found that while heart rate was unaffected by continuous changes in terrain and intensity during exercise, SmO₂ reflected these changes and was strongly correlated with changes in oxygen consumption.</p><p>These findings suggest that SmO₂ may offer a more accurate alternative to heart rate for monitoring exercise intensity, particularly during running in hilly terrain. Additionally, compared to heart rate, SmO₂ provides a more direct and precise measure of exercise intensity and the body's ability to maintain performance. For example, two people with the same heart rate may be experiencing different levels of muscle oxygenation, meaning that one person is working harder than the other. This can make a significant difference in the metabolic benefits they get from their workouts and could impact their fitness goals.&nbsp;</p>

<h1><strong>Practical Takeaways&nbsp;&nbsp;</strong></h1><p>In conclusion, while VO₂, and heart rate are still worth measuring as whole-body systemic indicators of exercise intensity, muscle oxygenation (SmO₂) and oxygen consumption (mVO₂) offer more reliable indicators of how exercise is affecting the working muscles. This can be particularly helpful for monitoring and optimizing resistance training, where muscle activation and local muscle oxygen consumption are critical factors in achieving the desired results&nbsp;</p><p>By incorporating SmO₂ and mVO₂ measurements into exercise monitoring, athletes and fitness enthusiasts may be able to optimize their workouts and achieve their fitness goals more effectively.</p>

<h1><strong>Start Monitoring Your Muscle Oxygenation (SmO₂) And Oxygen Consumption (mVO₂) Levels Today</strong></h1><p>NNOXX One is the first and only wearable that can measure your muscle oxygenation, oxygen consumption, and nitric oxide levels in real-time as you exercise, helping you to optimize your exercise intensity, duration, and recovery time.&nbsp;</p><p>NNOXX One will help you make the most of your time spent exercising, whether your'e performing high intensity interval training, longer workouts to improve your cardiovascular health, or lifting weights to increase your lean body mass and muscle size.&nbsp;</p><p>NNOXX coaches you to measurable improvements in your fitness and performance. For a limited time you can save up to $200.00 off your NNOXX yearly membership.</p><p style="text-align: center;"><a href="https://www.nnoxx.com/get-started" rel="noopener noreferrer" target="_blank">Get Started</a></p>

<h4><span style="font-size: 18px;">﻿About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></h4>

Exercising With Fitness Wearables: Which Metric Is Best?

<p>Whether you're a senior looking to improve your cognitive health or a hard-charging endurance athlete who wants to enhance their performance, you've probably heard of beetroot, which has been purported to have several health benefits. For example, some claim that beetroot supplements can increase nitric oxide production, help support endothelial function, and improve blood flow, oxygen delivery, and exercise performance.</p>

<h1>How Do You Know If Your Beetroot Supplement Is Working?</h1><p>Beets are rich in natural chemicals called nitrates, which may be converted to nitric oxide in the body. In fact, beets are one of the richest sources of dietary nitrate. Additionally, beetroot dietary supplements have been purported to increase blood flow and oxygen delivery, lower blood pressure, and increase stamina because of their effect on nitric oxide.&nbsp;&nbsp;</p><p>Beetroot dietary supplements come in the form of pills, powders, and concentrated beverages, making them appealing to a broad audience. However, beetroot supplements have become so ubiquitous that it is hard to know which products are effective and which are pure hype.&nbsp;</p><p>If you give up your hard-earned money for a supplement that claims to increase your nitric oxide levels, you better be sure it's effective. Unfortunately, traditional methods of measuring nitric oxide in the body are either invasive, require expensive laboratory procedures, or are wholly ineffective. For example, the most common way to determine your nitric oxide level is with a test strip that measures nitrates through your saliva. However, this tells you nothing about the amount of nitric oxide in your blood, which ultimately increases blood flow to the brain, heart, and exercising muscles. As a result, there hasn't been a reasonable way to measure the effects of beetroot supplements and other forms of nitric oxide supplementation such as the amino acids l arginine and l citrulline which are the building blocks for nitric oxide. Until now, that is!&nbsp;</p>

<p>NNOXX has developed the first non-invasive measurement of nitric oxide levels in the blood, which can quickly be recorded with a small wearable device called NNOXX One. Now you can easily understand which supplements cause a measurable change in your body's nitric oxide levels. &nbsp;</p><p>In addition to measuring your body's nitric oxide levels, NNOXX One can help you boost your body's natural production of nitric oxide through personalized workouts! Regular exercise increases nitric oxide levels, enhancing blood flow to the brain, heart, and muscles. However, the intensity and duration of exercise that best increase nitric oxide levels vary from person to person. NNOXX's AI coach solves this problem by providing you with personalized workouts designed to maximize your body's nitric oxide production over time.</p><p>Exercise will continue to be the best way to increase your nitric oxide levels. However, if you do take beetroot or other related supplements, there is now a device that can help you measure the impact of these supplements.</p><p><br></p><h4><span style="font-size: 18px;">﻿About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></h4>

Do Beets Really Increase Nitric Oxide Levels?

<p>If you missed our most recent webinars, it's not to late to catch up!</p><p>Led by our Co-Founder and Chief Physiologist Evan Peikon, these discussions covered the questions you've been asking, including the benefits athletes can expect when using our NNOXX One device vs. other wearables.</p><p>Check the webinars out below, let us know what you think, and be sure to keep an eye out for the next one so you can join us live!</p>

<h1>Webinar 1: How to Leverage New Technology for Measuring Nitric Oxide and Muscle Oxygenation</h1>

<p><span style="font-size: 14px;">In this webinar, Evan discussed the importance of nitric oxide and muscle oxygenation and provided a demonstration of how NNOXX One works. </span></p><p><span style="font-size: 14px;">He also shared feedback from elite athletes who are using NNOXX One, and provided more information on how trainers, gyms and other businesses can benefit from this groundbreaking technology. </span></p>

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<h1>Webinar 2: How To Leverage Technology To Improve Endurance Performance</h1>

<p>In this webinar, Evan discussed how wearable technology can improve endurance training and provide athletes with a competitive edge, including how it can:</p><ul><li>Help you to identify limitations</li><li>Apply best practices for training endurance</li><li>Help individualize training, guide intensity in real-time, and track progress</li></ul><p>Evan also provided his opinion on why monitoring some biomarkers, like heart rate, may not be useful on their own.</p>

<p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

Catch Up on Our Recent Webinars

<p>As the long, lazy days of summer come to a close and fall creeps in, it can be tough to maintain your fitness goals. With the changing of the seasons comes the changing of our schedules and routines. It's easy to let our exercise regimen fall by the wayside as the days get shorter and the weather gets cooler. But the end of summer doesn't have to mean the end of your fitness journey! In fact, fall provides a unique opportunity to mix up your routine and challenge yourself in new ways. Here are some fall fitness challenges and goals that will keep you motivated throughout the season.</p>

<h2>1. Explore your local trails.</h2><p>Fall is the perfect time to get outside and explore the beauty of nature as the leaves change color. Find hikes and trails in your area and set a goal to complete a certain number of them within the season. Not only will you get a great workout, but you'll also enjoy the stunning scenery. Don't forget to pack plenty of water, snacks, and warm clothing.</p><h2>2. Join a fall sports league.</h2><p>Whether it's soccer, basketball, or volleyball, fall sports leagues are a great way to challenge yourself while having fun. Team sports not only provide a great workout but also help build camaraderie and teamwork skills.</p><h2>3. Try a fall-themed workout.</h2><p>Incorporate autumn into your fitness routine by adding in fall-themed workouts. For example, you could do a pumpkin-themed workout where you lift and carry pumpkins for resistance. Or you could do a corn maze workout where you jog through a corn maze and complete exercises at various stations.</p><h2>4. Do a virtual race.</h2><p>With many in-person races canceled due to COVID, virtual races have become increasingly popular. Sign up for a virtual race that's specific to fall, such as a turkey trot or pumpkin run. Having a specific goal to work towards will help keep you motivated and on track.</p><h2>5. Set a fall fitness goal.</h2><p>Take advantage of the cooler weather to set a fitness goal that you've been wanting to achieve. Whether it's running your first 5K, completing a certain number of push-ups, or mastering a yoga pose, setting a specific goal will give you something to work towards and ensure that you stay motivated throughout the season.</p><h2>Conclusion:</h2><p>Staying motivated during the fall months can be a challenge but by setting specific fitness goals and trying new challenges, you can keep your resolution to remain active through the season. Exercise doesn’t need to be boring, with the right goals in place, getting back into shape can be more about finding balance and discovering new ways to have fun along the way. Remember to listen to your body, take it slow when you’re just beginning, and always strive to challenge yourself at your own pace. So, what are you waiting for? Get out there, challenge yourself, and make this fall your most active season yet!</p><p><br></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

Fall Fitness Challenges: Stay Motivated as the Days Get Shorter

<p>As the season of pumpkin spice lattes and apple pies arrive, there's still a way to enjoy the flavors of Fall while keeping your health in check! The Autumn season brings with it a bounty of nutrient-rich foods. These foods not only pack a nutritional punch but are also delicious and easy to incorporate into your meals. </p>

<h2>1. Pumpkin</h2><p>Pumpkin is a staple of the Fall season. It's a versatile vegetable and can be roasted, pureed, or baked. It's an excellent source of beta-carotene, iron, and fiber. Beta-carotene is essential for healthy eyes and skin, and it's also a powerful antioxidant. A cup of pumpkin provides you with 197 percent of your daily vitamin A intake. You can turn pumpkin into a delicious pumpkin soup, pumpkin smoothie, or pumpkin oatmeal.</p><h2>2. Apples</h2><p>Fall is all about apples, and they're packed with nutrients. Apples are an excellent source of fiber, vitamin C, and antioxidants. They're also low in calories and can keep you feeling full. Eating apples regularly can lower your risk of chronic diseases like diabetes and heart disease. You can eat them raw, enjoy them as a snack, or make a delicious apple pie!</p><h2>3. Kale</h2><p>Kale is a superfood that's available year-round, but it's more flavorful in the Fall season. It's a nutritional powerhouse, packed with vitamins A, K, and C, calcium, and iron. Kale is an excellent source of antioxidants called carotenoids that can help prevent chronic diseases like cancer. You can add kale to soups, salads, or make kale chips in the oven.</p><h2>4. Sweet Potatoes</h2><p>Sweet potatoes are a favorite among many people, and for good reason. They're one of the best sources of beta-carotene, which converts into vitamin A in the body. Sweet potatoes are also high in fiber and potassium. They're an excellent low glycemic index food, meaning they won't spike your blood sugar levels. You can make roasted sweet potatoes, sweet potato fries, or add them to your favorite Fall dish.</p><h2>5. Brussel Sprouts</h2><p>Brussel sprouts are a cruciferous vegetable that's packed with nutrients. They're a great source of vitamin C, vitamin K, and fiber. Brussel sprouts are also loaded with antioxidants, including kaempferol, an antioxidant that can protect against cancer and heart disease. You can roast them with olive oil and garlic or add them to your stir-fry.</p><h2>6. Pears</h2><p>Pears are a delicious and nutritious Fall fruit. They're an excellent source of dietary fiber, vitamin C, and copper. Pears are also low in calories and provide you with energy. Eating pears can improve your digestion and reduce inflammation in the body. You can eat them raw, sliced over salad, or make baked pears for a sweet dessert.</p><h2>7. Cranberries</h2><p>Cranberries are a staple of the Thanksgiving season, and they're packed with antioxidants. They're an excellent source of vitamin C, fiber, and manganese. Cranberries can improve your immune system and reduce your risk of heart disease and cancer. You can make cranberry sauce, add dried cranberries to your trail mix, or enjoy a glass of cranberry juice.</p><h2>8. Squash</h2><p>Squash is a Fall vegetable that's rich in fiber and vitamins. It's a great source of folate, potassium, and vitamin C. Squash is also low in calories and can help maintain healthy skin and hair. You can roast squash, make squash soup, or add it to your favorite recipe.</p><h2>9. Walnuts</h2><p>Walnuts are a nutrient-rich nut that's available in the Fall season. They're an excellent source of omega-3 fatty acids, which can help reduce inflammation in the body. Walnuts are also high in protein, fiber, and antioxidants. Eating walnuts can lower your risk of heart disease and cancer. You can snack on raw walnuts, add them to your oatmeal, or make a walnut pesto.</p><h2>10. Persimmons</h2><p>Persimmons are a sweet and delicious Fall fruit that's rich in vitamins and minerals. They're an excellent source of vitamin C, fiber, and magnesium. Eating persimmons can improve your immunity and reduce inflammation in the body. You can eat them raw, add them to salads, or make a persimmon pudding.</p><h2>Conclusion</h2><p>The Fall season is not only a time for pumpkin spice lattes and apple pies, but it's also a time to indulge in nutrient-rich foods. The list above includes the top 10 foods that are packed with vitamins, minerals, and antioxidants. Adding these foods to your diet can improve your overall health and reduce the risk of chronic diseases. So, go ahead and enjoy these flavorful foods this Fall season!</p><p><br></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

Top 10 Nutrient-Rich Foods for Fall

Blog Title: Top 10 Nutrient-Rich Foods for Fall

<p>Dogs can be our best companions, and many people enjoy taking their furry friends on walks and runs with them. Not only is exercise good for both the owner and the dog, but it also helps to strengthen the bond between them. However, running with your dog can be challenging if you don't do it right. In this blog post, we will give you the top 10 tips for running with your dog to ensure a safe and enjoyable experience for both of you.</p>

<h2>1. Start Slow</h2><p>Dogs, like humans, need time to build their stamina, especially if they are not used to running. Start with a slow walk to warm up, then gradually stretch into a light jog. Build up to longer runs over time. Also, keep in mind that smaller dogs have shorter limbs and may not be able to keep up with larger dogs. So, adjust the pace accordingly.</p><h2>2. Use a Proper Leash:</h2><p>Using a retractable leash may seem like a good option for running, but it's not. These leashes can be dangerous and can cause accidents, especially if your dog gets distracted. Use a hands-free leash that's specifically designed for running. It allows you to keep both hands free to maintain balance while keeping your dog with you.</p><h2>3. Bring Water:</h2><p>Know that dogs run on fewer calories compared to humans and can quickly become dehydrated. Bring water for your dog and take breaks more frequently to allow your dog to hydrate. Don't let them drink too much at once as it can cause vomiting and other issues.</p><h2>4. Take Breaks:</h2><p>Exercise is essential, but you don't want to overdo it. Take frequent breaks to allow your dog to rest and get some water. Remember that dogs can't tell you when they are tired or thirsty, so you need to take breaks for them.</p><h2>5. Obey Traffic Signals:</h2><p>When running, it’s essential to obey traffic signals and follow pedestrian safety laws. Be sure your dog is under control and responds to your commands before crossing the street.</p><h2>6. Be Aware of Surroundings:</h2><p>Pay attention to your surroundings and potential hazards. Loose dogs, traffic, and weather conditions are just a few things that you should be aware of before starting your run. Choose a running route that is suitable for your furry friend and that offers some shade.</p><h2>7. Use Positive Reinforcement:</h2><p>Reward your dog for good behavior with treats. Dogs respond well to positive reinforcement and will likely continue the good behavior.</p><h2>8. Bring a Waste Bag:</h2><p>Imagine running and not finding a waste bag when you need one. It's an uncomfortable and embarrassing situation. Bring bags to clean up after your dog. Avoid leaving dog waste in public spaces where others could step on it.</p><h2>9. Feed your Dog After Running:</h2><p>Dogs should not eat before they run. Wait for at least an hour before they eat after a running session to avoid stomach issues.</p><h2>10. Consult with Your Vet:</h2><p>Runners and their canine companions should be in good health before starting any running routine. Make sure that your dog is fit and healthy by consulting with your veterinarian. It’s always better to be safe than sorry when dealing with your canine companion’s health.</p><h2>Conclusion:</h2><p>Running with your dog can be a fun and healthy activity for both of you. However, it’s vital to be aware and knowledgeable before starting a running routine. Incorporating these tips in your routine will ensure a safe and fun experience and a stronger bond with your furry friend.</p><p><br></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

Running with Your Dog: Top 10 Tips for a Safe and Fun Experience

Blog Title: Running with Your Dog: Top 10 Tips for a Safe and Fun Experience

<p>Home workouts took off in a whole new way because of the pandemic. With gyms and fitness studios closing nationwide, fitness fanatics had to shift gears. They brought their training into living rooms and backyards and simplified once-complicated routines.</p><p>According to market research group NPD,<a href="https://www.washingtonpost.com/road-to-recovery/2021/01/07/home-fitness-boom/" rel="noopener noreferrer" target="_blank"> health and fitness revenue doubled from March to October 2021</a>, reaching $2.3 billion, largely thanks to increased sales of home gym equipment.</p><p>While some are fortunate enough to have spaces they can dedicate to their home gym setups, that isn't the case for everyone—particularly those who live in major cities or shared housing. But even with limited space, you can still build an effective home gym.</p><p><a href="https://nnoxx.com" rel="noopener noreferrer" target="_blank">NNOXX</a> has rounded up five small, multipurpose workout tools for your home gym. These pieces of equipment take up very little space (some can even fit in a drawer), but can be used in many ways, helping you focus on multiple parts of the body. Nearly all items on this list can be found for under $100, making them suitable for any budget.</p>

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<h2><strong>Yoga mat</strong></h2><p>Let's start from the ground up—a yoga mat is a key component of any home gym. The grippy, sticky material of a typical yoga mat will ensure you're not sliding around while breaking a sweat, which can help prevent injuries.</p><p>Despite the name, you can do all sorts of exercises on a yoga mat, from barre to Pilates to high-intensity interval training. Many yoga mats exist on the market, from thin and flexible to thick and durable, at varied prices. Even those on a shoestring budget or with limited space can afford to add one of these to their arsenal.</p><p>If a quick Google search has you feeling overwhelmed about your options, plenty of helpful online guides will guide you in selecting the perfect yoga mat for your body type and desired activity level.</p><p><br></p>

<h2><strong>Adjustable dumbbells</strong></h2><p>Adjustable dumbbells can be pricier and bulkier than their traditional counterparts. However, they can grow along with you throughout your fitness journey. You can alter a standard pair of adjustable dumbbells to weigh around 5 to 50 pounds by adding or removing metal plates (similar to a barbell).</p><p>Rather than having to buy a new set of weights every time you're ready to increase your bicep curl poundage, just add another plate. A great way to eliminate some of the clutter that can come with packing out your home gym, adjustable dumbbells are perfect for folks who are just starting to lift weights but aren't yet willing to commit to an entire bench setup.</p><p><br></p>

<h2><strong>Resistance bands</strong></h2><p>Rubber resistance bands were first introduced as a way for nursing home residents to stay active and build strength, but quickly gained a more widespread following as gym goers realized just how effective they could be. A 2019 study published in SAGE Open Medicine even found that<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/" rel="noopener noreferrer" target="_blank"> exercises done with resistance bands were just as productive</a> as those using conventional weights.</p><p>Made of rubber, resistance bands come in various sizes and intensities, meaning no matter your fitness level, there's a band suitable for you. Even better, you can use these portable tools to train many body parts, eliminating the need for other space-eating equipment. Those with a little more room in their home gym setups can buy bands that hook onto doors, chairs, and weight benches, which can ease some exercises.</p><p><br></p>

<h2><strong>Exercise sliders</strong></h2><p>A frequent complaint about exercising is that it's hard on joints. Cardio, weight lifting, and even high-intensity interval training can put a lot of pressure on our body's more vulnerable, easy-to-injure parts. Exercise sliders are a great option for those seeking a full-body workout without the high impact.</p><p>Typically made of plastic and foam, sliders are discs designed to glide across a surface while you place your hands and feet on them. The sliders create instability, requiring your muscles to work harder to keep you upright and in proper form.</p>

<h2><strong>Jump rope</strong></h2><p>Without the assistance of a bulky machine like a treadmill or stationary bike, it can be next to impossible to get that aerobic, plyometric training done indoors. Jump ropes are often your best option for contained, low-equipment cardio.</p><p>Inexpensive and compact, they are also adaptable—you can walk, skip, or jump with them depending on your ability level. You can strap on additional weights for an added challenge. Jump ropes can also be repurposed for flexibility training and strength work, making them the ultimate multiuse tool in your home gym setup.</p><p><em>Story editing by Carren Jao. Copy editing by Kristen Wegrzyn. Photo selection by Lacy Kerrick.</em></p>

5 small (and multipurpose) workout tools for the home gym

<p>Advancements in artificial intelligence (AI) and machine-learning have been transforming the fitness industry rapidly. These new trends are set to revolutionize the way we exercise, train, and maintain a healthy lifestyle. Being aware of these trends and incorporating them into your routine can significantly impact your performance. Here are some of the most promising AI fitness trends that you should keep an eye on.</p><h3><strong>1.&nbsp;&nbsp;&nbsp;&nbsp;Personalized Workout Routines</strong></h3><p>The first trend is personalized workout routines. With AI, trainers can offer more customized plans based on an individual’s body composition, genetics, and past performances. Personalized workout routines can minimize the risk of injuries, increase motivation, and improve performance results. By analyzing data from wearables, AI can identify patterns and offer data-driven insights and recommendations.</p><h3><strong>2.&nbsp;&nbsp;&nbsp;&nbsp;Virtual Fitness Classes</strong></h3><p>Virtual fitness classes exploded in popularity during the pandemic, and they're set to remain popular in the future due to the flexibility and convenience they provide. With AI-powered virtual fitness classes, trainers can monitor and analyze participants' movements during the class, providing instant feedback to correct techniques and reduce the risk of injury. AI algorithms can also adjust the difficulty of exercises on the fly, ensuring that participants are challenged without being overwhelmed.</p><h3>3.&nbsp;&nbsp;&nbsp;&nbsp;Fitness Wearables</h3><p>Wearable technology, like fitness smartwatches and bands, has been around for a while now, but AI is set to take this technology to a whole new level. With machine-learning algorithms, wearables can detect changes in health patterns and provide insights on how to improve physical health. They can aid in calorie tracking, sleep monitoring, heart rate monitoring, and even stress management. As data is gathered, AI will be able to interpret it and provide personalized recommendations that are tailored to the individual.</p><h3>4.&nbsp;&nbsp;&nbsp;&nbsp;AI-Powered Workout Apps</h3><p>AI workout apps are a rising trend that merges technology and fitness expertise. These apps use AI algorithms to craft personalized workout plans aligned with users' goals and fitness levels. By analyzing real-time performance data and adjusting routines accordingly, these apps offer adaptable and effective training. Integration with wearables provides comprehensive insights, enhancing motivation and minimizing the risk of injury. Incorporating an AI workout app can revolutionize your fitness journey, delivering tailored guidance and promoting consistency.</p><h3>5.&nbsp;&nbsp;&nbsp;&nbsp;Virtual Training Assistants</h3><p>Similar to virtual assistants like Siri or Alexa, virtual training assistants powered by AI can be programmed to guide users through workouts and monitor progress. Users can ask for feedback, monitor calorie consumption, or track their workout duration. As AI technology continues to evolve, virtual assistants may even be able to recognize exercises through imagery, offering instant feedback on technique and form.</p><h3>6.&nbsp;&nbsp;&nbsp;Health and Wellness Coaching</h3><p>Lastly, we have AI-powered health and wellness coaching. In the same way that AI can personalize fitness plans, it can also adjust to an individual's nutritional needs and lifestyle choices. By analyzing the data gathered through wearables, AI can provide suggestions on diet and supplement choices that can improve an individual's overall health and wellbeing. AI health coaches can be a valuable resource for individuals looking for guidance on living a healthier life and achieving their fitness goals.</p><h3>Conclusion</h3><p>AI is set to disrupt the fitness industry in ways we haven't even imagined yet. As these new AI-powered fitness trends continue to evolve, athletes and fitness enthusiasts alike will have the opportunity to maximize their performance, improve their health, and reaffirm their lifestyles. But as with any new technology, it is essential to remain informed and cautious, ensuring that you're using the technology effectively and safely. By adopting these new AI fitness trends, you can achieve unparalleled results that were once impossible.</p><p><br></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

Core:Section

The Future of AI Fitness Trends

<p>If you're looking to take your workout game to the next level, don't forget to include a crucial step in your routine: stretching. Stretching might seem like a simple act, but it packs a powerful punch when it comes to improving your overall fitness. </p><p><br></p>

<h1><strong>Why Stretching Matters</strong></h1><p>Stretching is like giving your muscles a wake-up call before the main event. It helps prepare your body for exercise by increasing blood flow to your muscles and joints.</p><h1><strong>Top 5 Benefits of Stretching:</strong></h1><h3><strong>1.&nbsp;&nbsp;&nbsp;&nbsp;</strong>Improved Flexibility:</h3><p>Imagine being able to touch your toes with ease or doing that high kick without feeling like you're about to pull a muscle. Stretching regularly helps increase your flexibility, which makes everyday movements smoother and can also improve your athletic performance.</p><h3><strong>2.&nbsp;&nbsp;&nbsp;&nbsp;</strong>Reduced Risk of Injury:</h3><p>Think of stretching as a superhero cape that shields you from injuries. When your muscles are warmed up and flexible, they're less likely to get strained or injured during your workout. It's like armor for your muscles!</p><h3>3.&nbsp;&nbsp;&nbsp;&nbsp;Enhanced Range of Motion:</h3><p>Range of motion refers to how freely your joints can move. By stretching regularly, you're giving your joints the freedom to move as they should. This can be a game-changer in activities that require a wide range of motion, like dancing or playing sports.</p><h3>4.&nbsp;&nbsp;&nbsp;&nbsp;Better Posture:</h3><p>Slouching? No thank you! Stretching helps to loosen up tight muscles that might be pulling you into a not-so-great posture. Stand tall and confident by including stretches that target your back, shoulders, and core.</p><h3>5.&nbsp;&nbsp;&nbsp;&nbsp;Stress Relief:</h3><p>Life can be stressful, right? Well, here's a secret: stretching can help you unwind. When you stretch, your body releases feel-good chemicals that help calm your mind. It's like giving yourself a mini-hug from the inside!</p><h1><strong>When to Stretch:</strong></h1><p>Before you start exercising, spend a few minutes doing dynamic stretches (think arm swings and leg kicks) to get your muscles ready. After your workout, do some static stretches (like holding a stretch for 15-30 seconds) to help your muscles relax and cool down.</p><p>Remember to make stretching a part of your regular exercise routine and watch as your fitness journey reaches new heights.</p><p><br></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

The Importance of Incorporating Stretching into Your Fitness Routine

<p>It's the middle of the summer and if you're not already doing it, it's time to soak up the sun, go to the beach, and enjoy the warm weather. </p><p>But what about your fitness routine? Don't let the heat and humidity ruin your fitness goals. There are many ways to stay active and healthy during the summer season. Whether you're a seasoned athlete or just starting your fitness journey, these five summer fitness tips will help you maintain your strength, stamina, and well-being under the sun.</p>

<h1><strong>1. Hydrate, Hydrate, Hydrate</strong></h1><p>Staying hydrated is crucial during the summer months. The heat and humidity can easily dehydrate your body, causing fatigue, headaches, and even heatstroke. Drink plenty of water before, during, and after your workouts. If you're doing high-intensity activities, consider adding electrolytes or sports drinks to your hydration routine. Make sure to bring a refillable water bottle with you wherever you go, whether it's the gym, the park, or the beach.</p><h1><strong>2. Switch Up Your Routine</strong></h1><p>If you're used to working out indoors, try taking your workout outside during the summer. There are many outdoor activities that can be great for your fitness and your mood, such as hiking, swimming, cycling, kayaking, and beach volleyball. The fresh air and natural scenery can add a new dimension to your workouts, making them more enjoyable and effective. Just remember to wear sunscreen, a hat, and comfortable clothing.</p><h1><strong>3. Embrace the Morning or Evening</strong></h1><p>The hottest part of the day is usually between 11:00 am and 4:00 pm. If you can, try to avoid outdoor workouts during this time. Instead, schedule your workouts in the morning or evening, when the temperature is cooler and the sun is less intense. This way, you can avoid heat exhaustion and sunburn, and enjoy the benefits of exercise at a comfortable time of day.</p><h1><strong>4. Find a Fitness Buddy</strong></h1><p>Exercising with a friend or a group can be a great way to stay motivated and accountable during the summer. You can try new activities together, share tips, and make your workouts more fun and social. Plus, you can enjoy the company and support of others while you work towards your fitness goals. Use social media or fitness apps to connect with other fitness enthusiasts in your area.</p><h1><strong>5. Rest and Recover</strong></h1><p>Just like any other season, rest and recovery are important for your summer fitness routine. Don't push yourself too hard and take breaks when you need them. Allow your body to recover between workouts and get enough sleep at night. You can also try yoga, meditation, or massage to reduce stress, improve flexibility, and prevent injuries. Remember that fitness is a lifelong journey, and it's important to listen to your body and take care of it.</p><p><em>Photo provided by </em><a href="https://www.vecteezy.com/free-photos" rel="noopener noreferrer" target="_blank"><em>Vecteezy</em></a></p><p><span style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</span><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;">www.nnoxx.com</a><span style="font-size: 18px;">.</span></p>

5 Essential Summer Fitness Tips 

<p>There is nothing wrong with monitoring your heart rate. In some cases, heart rate monitoring can provide indications such as how well you are sleeping, if your body is under stress when it shouldn’t be, or if you are overexerting yourself during an exercise routine.&nbsp;&nbsp;</p><p>However, determining target heart rates is not as simple as it may seem.&nbsp;&nbsp;</p><p>Training programs that include target heart rate zones are often based on arbitrary and generalized information such as age and gender. However, it's clearly inaccurate to assume that all people of the same age and gender are at the same fitness level.&nbsp;</p><p>So, determining your target heart rate based on an arbitrary zone is not an accurate way to determine if you’re exercising effectively for your individual body.&nbsp;&nbsp;&nbsp;</p><p>More importantly, heart rate is not a true indicator of how much blood and oxygen is flowing to your brain, heart and muscle tissues. Improvement in flow of blood and oxygen is a much more accurate measurement of overall fitness and health.&nbsp;&nbsp;</p><p>In other words, an increase in your heart rate alone is not what controls an increase in blood and oxygen reaching vital organs. So, if you are interested in ensuring you are exercising effectively, the best way to determine that is by measuring your muscle oxygenation and nitric oxide levels.&nbsp;&nbsp;&nbsp;</p><p>At the end of the day, heart rate monitors can be useful if the information is interpreted appropriately and if you have developed target zones based on your individual fitness level.</p><p>However, even if used suitably, heart rate monitors alone are not sufficient in determining if you are exercising efficiently and improving your overall health and fitness levels.&nbsp;</p><p>To learn more about this topic in detail, check out my <a href="https://www.youtube.com/watch?v=sCsrBOVGleo" rel="noopener noreferrer" target="_blank">recent podcast interview</a> with the team at Training Think Tank.&nbsp;</p><p><em style="font-size: 18px;">About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit&nbsp;</em><a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank" style="font-size: 18px;"><em>www.nnoxx.com</em></a><em style="font-size: 18px;">.</em></p><p><br></p>

Why only monitoring your heart rate is not enough

Why monitoring your heart rate may not be useful

<p>Scour social media, and you'll find a number of fitness influencers promising quick, effective workouts designed to build muscle and make you stronger. Strength training advice and tutorials are plenty, but knowing what science says about the topic makes it easier to sort through it all.</p><p>According to a 2023 survey in the <a href="https://doi.org/10.1249/FIT.0000000000000834" rel="noopener noreferrer" target="_blank">American College of Sports Medicine's journal</a>, strength training with free weights was the second most popular fitness trend for 2023 among health and fitness professionals. Like wearable fitness technology, which came in first place in popularity, strength training is more accessible now than ever before. Also, the health benefits of strength training are more commonly known now, and the coronavirus pandemic has encouraged more people to focus on physical strength—which studies show <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8871540/" rel="noopener noreferrer" target="_blank">aid in recovery from COVID-19</a> and other respiratory illnesses.</p><p>Strength training involves contracting your muscles rather than raising your heart rate. It focuses on building muscle and strength, but the benefits extend beyond that. It also helps with mental clarity, increasing metabolism, strengthening bones, and managing many chronic conditions, according to the <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670" rel="noopener noreferrer" target="_blank">Mayo Clinic</a>. Still, lack of time remains a top reason many people cite as to why they don't work out.</p><p><a href="https://nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a> dove into the findings of a <a href="https://doi.org/10.1007/s40279-021-01490-1" rel="noopener noreferrer" target="_blank">2021 study</a> published in the academic journal Sports Medicine and compiled tips and guidance for creating an efficient weight-based strength-training workout plan for those with no time to waste.</p>

<h2><strong>Find your maximum weight for between 4 to 6 repetitions</strong></h2><p>Discovering what's known as your one-rep max, or 1RM, is important, experts say. It's the maximum weight that you can bench, deadlift, or squat if you're trying to add muscle and strength.</p><p>To achieve the fastest rate of muscle growth, you should train at a specific percentage of that one-rep max, putting stress on a muscle over a particular amount of time, Nicholas Gill, the strength and conditioning coach for the New Zealand rugby team, told <a href="https://www.menshealth.com/uk/building-muscle/a748257/how-to-calculate-one-rep-max/" rel="noopener noreferrer" target="_blank">Men's Health</a>.</p><p>To calculate your 1RM for your upper body, try to find the heaviest weight you're able to bench, deadlift, or squat four to six times. Use that number in place of "4-to-6RM" in this equation, <a href="https://journals.lww.com/nsca-jscr/abstract/2006/08000/prediction_of_one_repetition_maximum_strength_from.20.aspx" rel="noopener noreferrer" target="_blank">developed by researchers at the University of New Mexico</a>: (4-to-6RM x 1.1307) + 0.6999. For your lower body, use this formula: (4-to-6RM x 1.09703) + 14.2546.</p><p>Then use the resulting value, your one-rep max, to determine how much weight to use in regular workouts. Exactly how much weight depends on your goal. If you want to build explosive power—like for boxing, jumping, or throwing a ball—aim to work out with half of that 1RM, Gill says. For endurance, aim for 70% of your 1RM; to build muscle, use 80%.</p>

<h2><strong>Exercise every muscle group at least 4 times a week</strong></h2><p>One of the reasons people most often give for why they skip exercise is a lack of time. So <a href="https://doi.org/10.1007/s40279-021-01490-1" rel="noopener noreferrer" target="_blank">the 2021 study</a> "No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review" looked at time-efficient training programs.</p><p>Its authors say doing more work per session, called "training volume," is more important than "training frequency," which is how often you work out. To build muscle mass, they recommend performing a minimum of four weekly sets for each muscle group, using the heaviest weight you can lift for between 6 and 15 reps.</p>

<h2><strong>Be flexible with your workout timing</strong></h2><p>Don't feel as if you have to lock yourself into a particular training routine. In fact, the Sports Medicine researchers explain that you can train in one longer session or several shorter ones, whichever better suits your schedule.</p><p>Even very short and frequent workouts might be an alternative for those uninterested in longer training sessions—but the authors caution that there are few study results.</p><p>Another way to make your training more efficient for time, they say, is to only stretch and warm up the muscles you'll be using in the workout, rather than a general whole-body stretch and warm-up.</p>

<h2><strong>Incorporate more advanced exercises to increase intensity without increasing length</strong></h2><p>Rest-pause training, supersets, drop sets, and other advanced training techniques can cut training time in half compared to traditional training. That's because they more efficiently provide the same overall amount of work for your muscles. They say the techniques are probably better at increasing muscle size rather than muscle strength, however, and more research is needed.</p><p><em>Additional reporting by Emma Rubin. Story editing by Jeff Inglis. Copy editing by Tim Bruns. </em></p>

How to plan the most time-efficient strength-training workout, according to science

<p>When it comes to avoiding strength training, you may draw on a mental list of excuses you've honed over the years: You're too old, have no time, hate gyms, fear injuries, don't want to "bulk" up, and on and on. Yet those excuses are not only off the mark; most have little or no connection with reality.</p><p><a href="https://nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a> compiled a list of 10 leading myths about strength training and debunked them using information from various scientific and medical sources. Freeing yourself from these myths should quash the excuses you've been making and replace them with the realization that strength training at any age is possible.</p><p>Strength training—also called weight or resistance training—is beneficial whether you're young or old, weak or strong, and, unlike some other forms of exercise, can yield results in a fairly short amount of time, helping you burn more calories and reducing the odds of developing many major illnesses and medical conditions.</p><p>While it is common to worry about experiencing pain, developing injuries, losing flexibility, or getting too ripped, all are avoidable. And what's more, the idea that you must pay for a gym or trainer to begin or sustain a strength training regimen is—you guessed it—simply inaccurate. So, pump it up!</p>

<h2><strong>'I'm too weak (or too old)'</strong></h2><p>Anyone can enjoy the myriad benefits of strength training, even if they haven't done anything to build muscular strength in decades or are middle-aged or older. Strength training is crucial for all adults because it helps retain muscle mass, which, as one gets older, diminishes along with bone density. "Use it or lose it" is real.</p><p>Loss of strength and muscle mass, known as sarcopenia, begins its steady decline in one's 40s, the loss accelerating even faster by age 65. The Centers for Disease Control and Prevention put together a <a href="https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf" rel="noopener noreferrer" target="_blank">12-week "Growing Stronger" plan</a> for older adults that recommends strength training exercises two to three times per week. Just be sure to get a medical checkup if you're older or out of shape before you start a program.</p>

<h2><strong>'I don't have the time'</strong></h2><p>Even if you only have time for an hour or two a week, strength training can deliver big dividends for your long-term health. One <a href="https://www.sciencedaily.com/releases/2018/11/181113115430.htm" rel="noopener noreferrer" target="_blank">2018 Iowa State University study</a> involving 12,000 adults found that less than one hour of strength training per week reduced one's risk of stroke or heart attack by 40-70%.</p><p>Strength training also <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670" rel="noopener noreferrer" target="_blank">correlates with reduced cancer risk</a>, less arthritis and back pain, and better blood-glucose control. A further benefit is gains in bone density, which can help to assuage one's <a href="https://www.cdc.gov/genomics/disease/osteoporosis.htm#:~:text=It%20affects%20almost%2020%25%20(1,decrease%20the%20effects%20of%20osteoporosis." rel="noopener noreferrer" target="_blank">risk of osteoporosis</a>, which according to the CDC, affects 20% of women and 5% of all men over age 50.</p>

<h2><strong>'I can't do strength training outside of a gym (and I hate gyms)'</strong></h2><p>You don't have to join a fitness center to reap the benefits of strength training. You can build a home gym with as little as an exercise mat, dumbbells, and resistance bands. A simple Google search returns countless at-home strength training routines one can engage in, including dumbbell regimens and body-weight exercises requiring no equipment.</p><p>Or, if you like to exercise outdoors, join an outdoor fitness class (often called a "boot camp") that uses natural features like tree stumps and boulders for fitness moves. Bottom line: You can get strong without setting foot in a gym.</p><p><br></p>

<h2><strong>'I'll get injured'</strong></h2><p>Injuries are relatively uncommon in strength training, especially for those who don't push themselves too hard. The myth that one is bound to injure themselves when engaging in weight or body-weight exercises is the complete opposite of the truth: Instead of producing injuries, this kind of training helps you avoid them by <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/smb-resistance-training-and-injury-prevention.pdf" rel="noopener noreferrer" target="_blank">strengthening the bones and connective tissue that support your joints</a> and boosting your flexibility by expanding your range of motion. Those improvements <a href="https://stretchcoach.com/articles/strength-training/#:~:text=Strength%20training%20is%20a%20very,for%20a%20variety%20of%20reasons." rel="noopener noreferrer" target="_blank">reduce injury risk</a> in everything you do, making you less injury-prone.</p><p>Take a gradual approach that includes a warm-up routine to prepare your body and ensure you exhibit the correct form while performing exercises. While you can always consult a trainer, you can also refer to online resources, including YouTube videos of professional trainers, to learn the proper form of strength training moves. Weight or resistance should be increased only at carefully measured intervals once you can add weight or strain with the proper form.</p>

<h2><strong>'If I start strength training, I'll be in constant pain'</strong></h2><p>"No pain, no gain" is a tired slogan perpetuating the false notion that anything worth doing comes with significant discomfort. When it comes to strength training, this myth is pushed to extremes by images of bodybuilders and ultra-endurance athletes struggling their way through high-intensity exercise regimens that do not suit the average person.</p><p>There are, generally speaking, two types of post-workout soreness. The first, called acute muscle soreness, is the "burn" you feel in your muscles as you work them and occurs during and immediately after exercise. This soreness goes away very quickly after you've stopped exercising.</p><p>On the other hand, delayed onset muscle soreness doesn't present until several hours, or even days, afterward. DOMS can make your muscles sensitive to the touch and temporarily reduce flexibility. One of the keys to effective strength training is not to strain so hard that you experience excessive post-workout soreness. Correctly performed strength training exercises should increase one's feeling of strength and support while reducing—not aggravating—the types of pain the exercises will address, such as back and hip pain.</p>

<h2><strong>'I'll look bulky'</strong></h2><p>This myth tends to be more prevalent among women than men. But the fear that the simple act of lifting weights will automatically result in broader shoulders or an overall more masculine physique is misguided. Testosterone is the primary hormone associated with muscle growth; men have over <a href="https://www.medicalnewstoday.com/articles/323085#typical-levels" rel="noopener noreferrer" target="_blank">60 times more of it</a> than women.</p><p>While strength training can certainly contribute to muscle growth, the actual cause of that growth is maintaining a surplus of calories. Muscle tissue is more dense than fat tissue and thus requires more caloric intake to sustain. Maintaining a reasonable, balanced diet alongside a regular strength training regimen can help you keep a lean musculature while losing body fat (and avoiding a bulky look).</p>

<h2><strong>'Cardio is all I need'</strong></h2><p>Cardiovascular activities such as cycling, running, and walking help strengthen your heart, improve stamina, aid in respiratory health, and burn calories. But strength training, in addition to burning calories, offers other benefits that cardio activities do not.</p><p>A 2021 review of 58 studies (54 of which provided metadata) found that strength training <a href="https://link.springer.com/article/10.1007/s40279-021-01562-2" rel="noopener noreferrer" target="_blank">reduces body fat percentage, body fat mass, and visceral fat</a> in healthy adults. Because muscle tissue is denser than fat, the body must burn more calories to maintain it. In this sense, strength work boosts your body's metabolism long after the workout.</p><p>For those who want the combined benefit of cardio and strength workouts, it is possible to have your proverbial cake and eat it, too, by doing high-intensity interval training. This exercise form alternately engages in cardio and strength activities with minimal breaks. Whether you do HIIT workouts or separate your strength and cardio time, the most effective way to maintain or lose weight is to combine three elements: strength work, cardio, and a balanced diet avoiding excess calorie intake.</p>

<h2><strong>'It's too complicated and expensive'</strong></h2><p>Depending on what you hope to get out of it, a strength training program can be complex as a systematized program that isolates individual muscle groups for rapid growth. Or it can be as simple as doing light dumbbell or body-weight exercises 10 minutes per day or 30 minutes twice a week, focusing on gradually increasing the weight or number of repetitions.</p><p>The American College of Sports Medicine offers a simple outline for anyone looking to <a href="https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for-strength-training-featured-download" rel="noopener noreferrer" target="_blank">incorporate a strength regimen</a> into their lives. For older adults, the CDC's <a href="https://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf" rel="noopener noreferrer" target="_blank">Growing Stronger handbook</a> features drawing diagrams of several exercises and an outline for building a consistent routine in your life.</p><p>As for the expense, you don't need to hire a personal trainer unless your goal is to improve your strength dramatically through mass muscle gain. You can also keep costs to a minimum by joining an inexpensive gym or purchasing affordable home gym equipment, such as dumbbells, resistance bands, and kettlebells.</p>

<h2><strong>'It will make me less flexible'</strong></h2><p>When you strength train, you extend your range of motion during exercises, resulting in better<em>, </em>not worse, flexibility. Squats, for example, extend the range of motion of your hips, knees, and ankles. As for the notion that muscle gains result in shortened ligaments or tendons or reduced flexibility, it's simply untrue.</p><p>Strength training increases knee, hamstring, and hip flexibility as well as or better than stretching alone, in addition to strengthening the muscles around joints, which is critical to avoiding injuries. That's why even athletes in sports where flexibility is essential, such as gymnastics, lift weights.</p>

<h2><strong>'Bodyweight exercises are just as good'</strong></h2><p>Core strengthening moves like crunches and planks certainly improve stability and abdominal strength (and can help assuage flare-ups of pesky back pain). Yoga and Pilates also offer numerous whole-body strength benefits, as do swimming, rowing, and kayaking. But when it comes to muscle development, none build muscle as effectively as weight training.</p><p>Whether you're using weight machines at a gym or lifting dumbbells at home, regular sessions with weights are your best ticket to a sustainably healthy musculature, especially as you age.</p><p><em>Story editing by Brian Budzynski. Copy editing by Kristen Wegrzyn. Photo selection by Clarese Moller.</em></p><p><br></p>

Debunking 10 myths about strength training

<p>Regular exercise is one of the major keys to remaining healthy, happy, and independent, especially as we experience the effects of age. However, balancing work, relationships, and family responsibilities can leave little time and energy to break a sweat.</p><p>While our busy lives can make exercise a diminishing priority, <a href="https://www.cdc.gov/physicalactivity/inactivity-among-adults-50plus/index.html" rel="noopener noreferrer" target="_blank">persistent inactivity has a cumulative impact</a> on our muscles, bones, and joints. Arthritis and <a href="https://www.healthyagingpoll.org/reports-more/report/arthritis-and-joint-pain#:~:text=Joint%20pain%20is%20common%20among,rated%20their%20symptoms%20as%20severe." rel="noopener noreferrer" target="_blank">joint pain</a> are some of the more significant barriers for adults aged 50 and up attempting to remain active as they get older, but reducing activity altogether tends to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336845/" rel="noopener noreferrer" target="_blank">exacerbate and accelerate this pain</a>.</p><p>Low-impact workouts are a great way to enjoy the mental and physical health benefits of exercise while protecting aching and aging joints. These workouts can cover a range of cardiovascular or aerobic intensity, and many activities require little to no equipment or training. Anyone can benefit from adding low-impact exercises like walking and cycling into their fitness training, or even incorporating them into everyday routines and errands. Low-impact cardio encourages balance and mobility and can significantly aid in weight loss and muscle retention.</p><p><a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a> put together a list of low-impact activities to work into your busy schedule using a variety of news and athletic sources. Whether you want to change up your workout routine or establish new habits to reduce the impact of aging, here are some excellent options to get started.</p>

<h2><strong>Yoga</strong></h2><p>Yoga originated as a spiritual practice based on stillness and breathing. In the United States, yoga typically includes other physical elements that require balance and strength. The slow movements and deep breathing in yoga can <a href="https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga" rel="noopener noreferrer" target="_blank">ease chronic pain and arthritis</a>, benefit heart health, and improve energy and sleep. As part of a treatment plan, yoga can also help manage stress, anxiety, or depression, according to a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/" rel="noopener noreferrer" target="_blank">2018 study in the International Journal of Preventive Medicine</a>, among others.</p><p>Yoga positions and practices are also applied to specific illnesses and diseases and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5332914/" rel="noopener noreferrer" target="_blank">provide targeted relief</a> for physical, emotional, or spiritual pain. Although the risk of injury in yoga is lower than in higher-impact activities, beginners should use caution to avoid strains and sprains.</p>

<h2><strong>Swimming</strong></h2><p>Swimming is uniquely <a href="https://pubmed.ncbi.nlm.nih.gov/26773104/" rel="noopener noreferrer" target="_blank">beneficial for protecting joints</a> because it is zero-impact. The buoyancy provided by the water makes this an ideal exercise for people who experience pain during weight-bearing exercises. Swimming also helps with joint stiffness and pain by increasing circulation and maintaining muscular strength. Swimming also involves movement that <a href="https://time.com/4688623/swimming-pool-health-benefits/" rel="noopener noreferrer" target="_blank">directly counteracts the sedentary postures</a> that aggravate lower back pain. Beginners can start by simply walking in the pool; this movement engages the muscles and increases mobility while providing support for joints.</p>

<h2><strong>Walking</strong></h2><p>Walking is a moderate-impact activity that helps strengthen bones and joints without the pain associated with higher-impact exercise such as running. Consistent walking can also lower one's <a href="https://www.health.harvard.edu/mind-and-mood/taking-more-steps-a-day-might-reduce-dementia-risk" rel="noopener noreferrer" target="_blank">risk of dementia</a>, heart disease, and, according to the American Cancer Society, some cancers. Experts say in order to maximize these benefits, walkers should walk at least 30 minutes a day, keep a brisk pace, and <a href="https://www.cnbc.com/2022/10/27/new-study-on-benefits-of-walking-frequency-speed-and-how-many-steps.html" rel="noopener noreferrer" target="_blank">aim for 10,000 steps a day</a>. Walking is a flexible activity that can easily pair with unstructured activities such as gardening, housework, or running errands. Walking can also be a social activity and can play a significant role in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6845713/" rel="noopener noreferrer" target="_blank">reducing loneliness and social isolation</a>.</p>

<h2><strong>Cycling</strong></h2><p>People can incorporate cycling into their workout in a variety of ways, either by riding a bicycle to run errands or go to work, attending indoor classes at the gym, or cycling at home on a stationary bike. There is also a wide range of bikes available to accommodate the different levels and environments that people choose to traverse. Biking outdoors combines the benefits of a full-body workout and the positive impact of fresh air, but stationary cycling still engages and strengthens muscles in a way that can reduce stress on the knees.</p><p>Experts say the continuous motion of cycling <a href="https://www.arthritis.org/health-wellness/healthy-living/physical-activity/other-activities/biking-exercise-arthritis" rel="noopener noreferrer" target="_blank">lubricates joints and increases mobility</a>, no matter the speed or intensity of the cycling. Studies also found that people with <a href="https://pubmed.ncbi.nlm.nih.gov/33167714/" rel="noopener noreferrer" target="_blank">knee osteoarthritis</a> or <a href="https://pubmed.ncbi.nlm.nih.gov/10913058/" rel="noopener noreferrer" target="_blank">rheumatoid arthritis</a> strengthened muscles and reduced the effects of the disease through indoor cycling.</p>

<h2><strong>Pilates</strong></h2><p>Much like yoga, Pilates is a workout system that focuses on careful body movements and connecting breath to movement. The movements in Pilates require great control and core balance. Pilates offers a range of health benefits, including improved muscle strength, posture, mobility, and flexibility. The focus on core muscle strength can also <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0100402" rel="noopener noreferrer" target="_blank">reduce persistent back pain</a> and increase the quality of life for people suffering from chronic pain in joints, bones, or muscles. One study found that people who practiced Pilates three times a week for eight weeks <a href="https://www.e-jer.org/journal/view.php?number=2013600722" rel="noopener noreferrer" target="_blank">increased their mobility, stability, and balance</a>—even more so than with yoga!</p><p><em>Story editing by Brian Budzynski. Copy editing by Tim Bruns. Photo selection by Clarese</em><strong><em> </em></strong><em>Moller.</em></p>

5 low-impact activities to keep you moving during midlife and beyond

<p>The proliferation of remote jobs shifted tens of thousands of workers away from offices—but not from their desks. Sedentary habits and inadequate posture in front of a computer—usually the result of poor back support—are common culprits for body aches and pains for remote workers.</p><p>And for all of us, the hours spent on our cell phones—whether while walking, sprawled on the couch, or laying in bed—add an extra strain to the neck, back, and eyes. Abdominal muscles don't benefit much either from bending forward for extended periods of time, nor do your wrists and fingers after hours of scrolling through your social media feed.</p><p>According to the Centers for Disease Control and Prevention's<a href="https://www.cdc.gov/chronicdisease/resources/publications/factsheets/physical-activity.htm#:~:text=Not%20getting%20enough%20physical%20activity%20can%20lead%20to%20heart%20disease,cholesterol%2C%20and%20type%202%20diabetes." rel="noopener noreferrer" target="_blank"> National Center for Chronic Disease Prevention and Health Promotion</a>, 50% of American adults seriously lack in daily aerobic physical activity. Among high school students, the percentage climbs to 77%. Annual health care costs related to low physical activity add up to $117 billion—physical inactivity increases the risk of health problems such as heart disease, diabetes, high blood pressure, obesity, breast or colon cancer, and other chronic diseases.</p><p>While many struggle to adopt a different lifestyle that sticks—or find time to be more active—health professionals agree that even short and easy activities that don't drastically interrupt workflow can bring great health benefits when practiced consistently and intentionally.</p><p><a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a> compiled a list of ways to make small improvements to your daily routine using a variety of news and medical sources. </p>

<h2><strong>Drink a glass of water before your morning coffee</strong></h2><p>Sleeping may seem like the least exercise-intense activity that we do, but we're naturally dehydrated when we wake up. Sipping a glass of water—before you reach for your coffee or breakfast cereal—is a good addition to a first-thing-in-the-morning routine. Hydration is not the only benefit of drinking water—<a href="https://www.healthline.com/nutrition/drinking-water-in-the-morning#popular-claims" rel="noopener noreferrer" target="_blank">cool water on an empty stomach</a> increases energy levels, boosts mental performance, and can speed up metabolism. Drinking water also helps your body eliminate toxins, activate digestion, and ease hunger pangs.</p>

<h2><strong>Take short walks throughout your day</strong></h2><p>Sitting for long periods of time increases health risks, even if you exercise daily. It promotes fat storage and reduces insulin sensitivity, raising the chances of Type 2 diabetes and obesity, among other weight and sedentary-related illnesses. <a href="https://www.everydayhealth.com/healthy-living/five-minute-strolls-could-decrease-the-risks-of-a-long-day-at-your-desk/" rel="noopener noreferrer" target="_blank">Taking brisk 5-minute walks</a> every half-hour or so can boost your metabolism and improve blood circulation. People who take periodic walks report being able to focus better and increase their performance in elaborate tasks that require long periods of sharp concentration.</p><p><br></p>

<h2><strong>Use a standing desk</strong></h2><p>Research on the<a href="https://www.healthline.com/nutrition/7-benefits-of-a-standing-desk#TOC_TITLE_HDR_10" rel="noopener noreferrer" target="_blank"> benefits of standing desks</a>—also known as stand-up, height-adjustable, or sit-stand desks—is fairly recent; nonetheless, the findings are promising. Standing up burns more calories than sitting down, simply because there is more muscle work, improving your overall health. It also promotes a better posture and relieves lower back pain. Legs and buttocks grow stronger and there is less strain on the neck. If you become tired after an hour or so of standing up, change your position for a while or take a 5- to 10-minute walk. Don't forget to drink enough water and bend your knees often.</p>

<h2><strong>Get outside</strong></h2><p><a href="https://www.webmd.com/balance/ss/slideshow-health-benefits-nature" rel="noopener noreferrer" target="_blank">Spending time outdoors</a> or bringing nature into your daily routine benefits your mental and physical health. Planting vegetables, growing flowers, exercising in a park, and interacting with animals all can bring positive effects to the mind and body. Contact with nature controls cortisol levels (the stress hormone), improves self-esteem, and decreases anxiety. If you live in an urban area with limited green areas, plan a weekly trip to a nearby park, forest, or recreational area. Spend a couple of hours walking, hiking, biking, and breathing fresh air.</p>

<h2><strong>Eat one more fruit or vegetable daily</strong></h2><p>Eating fresh fruits and vegetables provides essential nutrients and fiber, and the variety available is vast and can suit almost any palate. They can be prepared in many different way to replace high-calorie and high-fat snacks. Besides curbing your appetite and cravings for sugary and starchy, often processed food, they help "lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar," according to <a href="https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/#:~:text=A%20diet%20rich%20in%20vegetables,help%20keep%20appetite%20in%20check." rel="noopener noreferrer" target="_blank">Harvard's School of Public Health</a>.</p>

<h2><strong>Start a short meditation practice</strong></h2><p>Meditation is an ancient practice once meant to help deepen one's understanding of sacred beliefs and purify the mind and soul. Nowadays, meditation is a relaxation and stress-reduction technique <a href="https://www.healthline.com/nutrition/12-benefits-of-meditation" rel="noopener noreferrer" target="_blank">endorsed by science</a>. It promotes self-awareness, reduces memory loss, and helps fight addictions, among other mental health benefits. A 10-minute meditation is enough to jump-start the day with a positive outlook, though superior advantages can be had through a daily hour-long session. Physical benefits include better sleep, pain control, and reduced blood pressure.</p>

<h2><strong>Go to bed at a consistent time</strong></h2><p><a href="https://www.sleep.com/sleep-health/bedtime-routine" rel="noopener noreferrer" target="_blank">Implementing a bedtime routine</a> is a simple lifestyle change that can improve emotional and physical health in great ways. In order to see the benefits, the activities executed every night must happen at the same time during the hour before falling asleep. The key is to choose relaxing activities that disconnect the mind from daily stressors. Turn off computers, tablets, cellphones, and televisions an hour before bedtime. Prepare a herbal tea, such as chamomile, lavender, rose, peppermint, or ashwagandha. Take a warm bath, and once in bed, meditate, read, or write in a journal. Low temperatures and dark rooms aid in falling asleep faster.</p><p><em>Additional reporting by Emilia Ruzicka. Story editing by Brian Budzynski. Copy editing by Tim Bruns. </em></p><p><br></p><p>About NNOXX: NNOXX is defining a new standard of fitness measurement with the world’s first wearable device to measure muscle oxygenation and nitric oxide. For more information on NNOXX, please visit <a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">www.nnoxx.com</a>.</p><p><br></p>

From standing desks to mini-walks: 7 easy ways to make healthy improvements to your daily routine

From standing desks to mini-walks

<h2 style="text-align: center;"><strong>NNOXX Launches First Wearable Device for Monitoring Active Nitric Oxide Levels</strong>&nbsp;</h2><p style="text-align: center;"><em>For the first time, anyone can easily monitor their active nitric oxide level, a key indicator in overall health and fitness&nbsp;</em>&nbsp;</p><p>&nbsp;</p><p>We are excited today to announce the launch of NNOXX One, the first wearable and non-invasive device to monitor active nitric oxide levels. The NNOXX One device can quickly determine your Nitric Oxide (NO) level when it is placed on any exercising muscle group, like your leg or arm. Select how you want to work out, and your personalized AI coach (mobile app) will guide you in real-time as you exercise, giving you instructions for increasing your NO level as efficiently as possible. As NO levels increase during your workouts, and over time, this indicates improved blood flow and oxygen delivery, and an improvement in your overall health and fitness performance.&nbsp;</p><p>&nbsp;</p><p><strong>Customer Feedback</strong>&nbsp;</p><p>The <a href="https://darustrong.com/" rel="noopener noreferrer" target="_blank">Daru Strong Performance Center</a> has been using NNOXX One to help personalize their fighters’ training programs, track their progress over time, and help prevent overtraining and injuries. The center <a href="https://www.instagram.com/reel/CstNxn9A3rF/?utm_source=ig_web_copy_link&amp;igshid=MzRlODBiNWFlZA%3D%3D" rel="noopener noreferrer" target="_blank">recently shared</a> that the NNOXX One gives their trainers data and recommendations that have helped improve the performance of their athletes. We are excited to be part of their training routine!&nbsp;</p><p>&nbsp;</p><p><strong>Pricing and Availability</strong>&nbsp;</p><p>The NNOXX One includes two different subscription plans and is available to anyone, from those who want to make the most of their limited workout time, to the elite athlete who is looking for a competitive edge. The <a href="/get-started" rel="noopener noreferrer">NNOXX One</a> is available now for preorder at $399 (limited time sale price) and includes a 12-month subscription. A NNOXX One Elite and NNOXX One Team platform are also available for those athletes, trainers and organizations interested in additional data and features to advance athlete and team performance.&nbsp;&nbsp;</p><p>&nbsp;</p><p><a href="/get-started" rel="noopener noreferrer">Click here to preorder your NNOXX One today</a>!&nbsp;</p><p>&nbsp;</p>

NNOXX One now available for pre-order

<p>Nitric oxide—known by the formula NO—is so vital for humans' internal physiological processes that it was <a href="https://www.ahajournals.org/doi/10.1161/01.cir.98.22.2365#:~:text=Nitric%20oxide%20was%20named%20%E2%80%9CMolecule,Furchgott%2C%20PhD%2C%20Louis%20J." rel="noopener noreferrer" target="_blank">crowned Molecule of the Year in 1992</a>. It plays a chameleon role as a signaling molecule, able to enter and elicit functions in nearly every system of the human body.</p><p>In the past recognized merely as a free radical, NO is now known to play a variety of roles within the body due to the diverse forms it takes. Both highly reactive and small, NO can diffuse through cell walls, interact with myriad receptors within a variety of internal systems, and signal functions across the cardiovascular, immune, and nervous systems.</p><p>Much of NO's effects are visible in the human bloodstream and vascular system, where it regulates blood pressure and stimulates circulation by relaxing the blood vessels. It also helps the immune system and central nervous system operate, <a href="https://www.ahajournals.org/doi/10.1161/01.cir.98.22.2365#" rel="noopener noreferrer" target="_blank">"affecting everything from gastric motility to memory to behavior."</a></p><p>To be able to do this, the molecule undergoes a transformation within the body. Ordinary nitric oxide is somewhat latent, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3068772/" rel="noopener noreferrer" target="_blank">residing in the innermost layer of the blood vessels</a>. Once it is released and <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315626" rel="noopener noreferrer" target="_blank">begins interacting with red blood cells, it becomes active nitric oxide</a> and is thus able to travel throughout the body, delivering highly beneficial supplies of blood and oxygen.</p><p>Nitric oxide's benefits are still being studied by researchers, and it is thought that the chemical compound might one day provide the basis for a number of life-altering treatments, including those that target the <a href="https://pubmed.ncbi.nlm.nih.gov/15265275/" rel="noopener noreferrer" target="_blank">development of Alzheimer's disease</a>, due to its molecular pathways' role in the propensity of neurological disorders.</p><p><a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a> detailed the differences between active and ordinary nitric oxide using its own science and a variety of other scientific sources.&nbsp;</p><p>Read on to learn about four essential facts to know about active nitric acid, including where each form of the chemical compound is found in the body, what transformations it undergoes, and how it helps the human body function.</p>

<h2><strong>Ordinary nitric oxide exists in the inner lining of blood vessels</strong></h2><p>Nitric oxide will eventually transform and travel throughout the body's systems, but its long and varied journey starts within the inner layer of the blood vessels, called the endothelium. This is where endogenous nitric oxide originates—that is, nitric oxide that is produced internally. Vascular nitric oxide is derived in part from enzymes near the blood vessels, which <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2932548/" rel="noopener noreferrer" target="_blank">react with nitric oxide synthase to form the chemical compound</a>. Once it is formed, nitric oxide is highly reactive, meaning that it can interact with a variety of chemicals to elicit responses in almost all of the body's systems.</p>

<p><strong>ACCESS THE FIRST WEARABLE NITRIC OXIDE MONITORING DEVICE</strong></p><p>Take your health and fitness to the next level with the first wearable device that measures <a href="https://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">active nitric oxide</a> levels in real-time, unlocking insights and elevating your fitness and performance. </p>

<h2><strong>Ordinary nitric oxide is used in the body to create active nitric oxide</strong></h2><p>Ordinary nitric oxide has <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC14594/" rel="noopener noreferrer" target="_blank">quite a short half-life</a>. Its main influence on the body comes through its transformation into active nitric oxide, which is known as <a href="https://www.ahajournals.org/doi/10.1161/CIRCRESAHA.119.315626" rel="noopener noreferrer" target="_blank">SNO-hemoglobin.</a> Once released from endothelial cells, ordinary NO binds to hemoglobin molecules—which are a protein <a href="https://www.ncbi.nlm.nih.gov/books/NBK259/" rel="noopener noreferrer" target="_blank">contained within red blood cells</a>—and travels back to the lungs laden with both NO and carbon dioxide. This carbon dioxide is expelled as waste, making room for the intake of oxygen. This spurs a synthesis reaction resulting in active NO.</p>

<h2><strong>Active nitric oxide is found in the bloodstream attached to hemoglobin</strong></h2><p>After leaving the lungs, active nitric oxide can enter a variety of internal systems, influencing a plethora of functions. This is facilitated by hemoglobin, which <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785508/" rel="noopener noreferrer" target="_blank">transports and releases the active compound throughout the body</a> in areas where oxygen levels are low. Due to its crucial role in such processes, a deficiency in NO can contribute to metabolic and cardiovascular disease.</p>

<p><strong>WHAT IS ACTIVE NITRIC OXIDE?</strong></p><p>Find answers to questions like, “<a href="https://www.nnoxx.com/science-of-active-nitric-oxide" rel="noopener noreferrer" target="_blank">What is active nitric oxide</a>?” and discover the power of NNOXX’s innovative wearable and mobile app that allows anyone to measure and monitor their body's production of active nitric oxide.</p>

<h2><strong>Active nitric oxide provides nourishment for internal organs through the vascular system</strong></h2><p>Perhaps the most well-known function of active nitric oxide is its <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2785508/" rel="noopener noreferrer" target="_blank">ability to dilate blood vessels.</a> Through this, active NO stimulates the regular flow of blood and oxygen throughout the body. Thanks to this "therapeutic" relaxation of the vascular system, internal organs—including the heart, brain, and musculature—are delivered a steady supply of blood, which in turn <a href="https://www.ncbi.nlm.nih.gov/books/NBK554457/" rel="noopener noreferrer" target="_blank">provides nutrients, hormones, and cells</a>, improving our health and physical fitness. Active NO also carries out tissue oxygenation, which helps strengthen and repair the body's internal organs.</p>

Active Vs. Ordinary Nitric Oxide: Where each exists in the body and how they impact your health

Active-vs-ordinary-no

<h3>What Is Active Nitric Oxide?</h3><p><a href="https://www.nnoxx.com/science-of-active-nitric-oxide" rel="noopener noreferrer" target="_blank">Active nitric oxide</a>&nbsp;is a crucially important molecule for helping to promote health, fitness, and exercise performance. Additionally, improving active nitric oxide production through regular exercise and diet can have many health and metabolic benefits for aging adults and help slow down age-related decline.</p><p>Remarkably, few people are aware of active nitric oxide and its roles in the body because our traditional understanding of the respiratory cycle is incomplete. We've all been taught the traditional view of the respiratory cycle, depicted in the image below, where we breathe oxygen in and breath carbon dioxide out.&nbsp;</p>

<p>Our traditional understanding of the respiratory cycle depicts blood as a simple fluid that passively transports oxygen and carbon dioxide to and from tissues. At the same time, the heart acts as the master controller, regulating systemic blood flow throughout our bodies. In reality, this couldn't be further from the truth. In fact, there's much more happening underneath the surface.</p><p>As you read this article, blood is being pumped from your heart into large arteries that fan out into progressively smaller arteries, called arterioles, which eventually reach individual organs and tissues, like exercising muscles.</p><p>Our blood is packed with hemoglobin-containing red blood cells, and as the red blood cells travel through the body, hemoglobin flips back and forth between two distinct shapes. When hemoglobin is loaded with oxygen, it takes on one shape, and after it releases oxygen, it changes to another shape, then picks up carbon dioxide. Simply put, hemoglobin changes change depending on its oxygen supply.</p><p>The previously mentioned traditional view of respiration accounts for oxygen and carbon dioxide, but a third lesser-known gas completes the respiratory cycle. You guessed it - active nitric oxide.</p><p><br></p>

<h3>Active Nitric Oxide Vs. Ordinary Nitric Oxide</h3><p>Many forms of nitric oxide exist in the body, and not all forms are equal. Ordinary nitric oxide is produced by nitric oxide synthase enzymes, which convert the amino acid l-arginine into the amino l-citrulline, producing nitric oxide in the process. After ordinary nitric oxide is produced, it is released from the endothelial cells in the inner lining of blood vessels.</p><p>Regular exercise has been shown to increase ordinary nitric oxide, which has several health benefits, such as lowering blood pressure and supporting endothelial function. However, ordinary nitric oxide does not oxygenate tissue or directly enhance exercise performance. Additionally, ordinary nitric oxide is both short lasting and inactive in blood. However, the body converts ordinary nitric oxide into active nitric oxide under special conditions.</p><p>Active nitric oxide is released from red blood cells and is both long-lasting and active in the blood. Whereas ordinary nitric oxide helps lower blood pressure by dilating large blood vessels, active nitric oxide is responsible for oxygenating tissues, including the brain, heart, and exercising muscles.</p><p><br></p>

<h3>The Role of Active Nitric Oxide In Respiration</h3><p>After ordinary nitric oxide is released from endothelial cells in the inner lining of blood vessels, it rapidly dissolves in the bloodstream. When red blood cells travel through a tissue's bloodstream, hemoglobin scavenges the nitric oxide from the blood, and the ordinary nitric oxide binds to the hemoglobin molecule's iron center.</p><p>After red blood cells deliver oxygen to tissues, they travel back to the lungs, loaded with carbon dioxide and ordinary nitric oxide. Once the red blood cells enter the lungs, they release carbon dioxide, which is expelled as a waste product. Then hemoglobin picks up oxygen in the pulmonary capillaries, and the ordinary nitric oxide molecules move from hemoglobin's iron center to a specific cysteine amino acid, forming s-nitrosohemoglobin (SNO-Hb), which is the active form of nitric oxide. In other words, the body converts ordinary nitric oxide to active nitric oxide, as demonstrated in the image below:</p><p><br></p>

<p>Importantly, it is active nitric oxide that controls blood flow to tissues. After the red blood cells leave the lungs, there are packed with oxygen and active nitric oxide. Then the red blood cells travel to the heart and are pumped out to the rest of the body to nourish tissues, including the brain, heart, and exercising muscles.</p>

<h3>Active Nitric Oxide Controls Blood Flow To Tissues</h3><p>When red blood cells, packed with oxygen and active nitric oxide, travel through a tissue's micro-vasculature, the hemoglobin molecule inside red blood cells senses how much oxygen is present. If the oxygen level in a tissue is low, hemoglobin responds by changing its shape, causing oxygen and active nitric to be released into the surrounding blood. Oxygen nourishes the surrounding tissues, whereas active nitric oxide signals for the blood vessels to widen, resulting in even greater blood flow and oxygen delivery to the tissues as depicted below:</p>

<p>Alternatively, hemoglobin doesn't change shape when the oxygen levels in tissues are high and oxygen and active nitric oxide are not released. This system makes sense when you consider the need to regulate blood flow at the level of individual tissues. For example, when you exercise, you must deliver more blood and oxygen to working muscles to provide energy. But when you stop exercising, you want to slow blood flow back down. Each tissue has its own blood flow requirements, and hemoglobin regulates blood flow to individual tissues as needed.</p>

<h3>The Role Of Active Nitric Oxide In Health And Performance</h3><p>Doctors have long known that there is a significant disconnect between the amount of oxygen carried in the blood and the amount of oxygen delivered to the tissues, such as exercising muscles. Therefore, the current generation of wearables that measure blood oxygenation levels lacks an essential ingredient for giving you a better biomarker of health or fitness. While the aforementioned devices tell you how much oxygen is carried in the blood, they still leave you wondering how much oxygen is delivered to tissues.&nbsp;</p><p>Active nitric oxide increases blood flow to tissues, and without active nitric oxide, the ability to increase blood flow and provide tissues with oxygen is significantly impaired. Thus, by measuring both active nitric oxide levels and the amount of oxygen in muscles,&nbsp;<a href="http://www.nnoxx.com/" rel="noopener noreferrer" target="_blank">NNOXX</a>&nbsp;provides a powerful first-of-its-kind index of health and fitness.&nbsp;In fact, NNOXX is the first and only wearable device to measure muscle oxygenation (SmO2) and nitric oxide release from red blood cells (NO) in real-time.</p><p>In the image below you'll find an exercising muscle oxygenation (SmO2) and nitric oxide (NO), recorded during a bike sprint with the NNOXX wearable device, displayed in NNOXX's High Performance Platform:</p>

<h3>Increasing Active Nitric Oxide Naturally</h3><p>Regular exercise can increase nitric oxide production, improve performance, and help people stay healthy for longer as they age. Additionally, it's well known that routine exercise can elevate active nitric oxide levels over time. However, the type, intensity, and duration of exercise that best increases active nitric oxide levels varies from person to person.</p><p>Unfortunately, traditional measurements of active nitric oxide require a blood sample and complex laboratory procedures, and cannot directly predict oxygen delivery to tissues. As a result, scientists have previously been incapable of discovering optimal and individualized exercise protocols to increase an individual's active nitric oxide levels in real-time. That is, until now!</p><p>NNOXX is changing the game with the first real-time non-invasive measurement of active nitric oxide and other biomarkers of tissue metabolism. NNOXX combines advanced wearable technology with an AI-powered mobile insight dashboard to guide exercisers outputs in real time, allowing for maximally efficient and effective workouts.</p><p>For the first time, you can use measurements of active nitric oxide as a training tool to monitor your progress and adjust your training program over time. Additionally, with NNOXX training can measure if their clients' bodies are producing enough active nitric oxide to improve blood flow and deliver oxygen and nutrients to the muscles. If active nitric oxide levels are low, the trainer may consider adjustments to their workouts. Until now, these adjustments were elusive at best.</p><p>Only NNOXX helps trainers track and advise during workouts, to help clients achieve peak performance.</p>

Exploring the Science Behind Active Nitric Oxide

Exploring Active NO

<p><span style="font-size: 12px;">We at NNOXX welcome you to the first step on your next journey to better health, fitness, and performance. Most people understand that oxygen is a critical component of life, but some may not know how important nitric oxide is for delivering oxygen into your muscles, organs, and brain.</span></p><p><span class="ql-cursor">﻿</span>Nitric oxide is produced naturally by the body and causes blood vessels to relax and dilate, which increases blood flow and oxygen delivery. Additionally, nitric oxide is a reliable indicator of your fitness, performance, and well-being. Thus, increasing nitric oxide levels is of the utmost importance, whether you're a competitive athlete, weekend warrior, or simply interested in healthy aging.&nbsp;&nbsp;&nbsp;&nbsp;</p><p>That is why the NNOXX team created the NNOXX wearable. The NNOXX wearable is a first-of-its-kind device that combines state-of-the-art biosensors and AI-powered analytics to measure nitric oxide and guide exercisers to peak fitness and performance. In fact, NNOXX provides the first and only non-invasive nitric oxide (NO) measurement in the blood.&nbsp;&nbsp;</p><p><br></p>

<p>It's well known that routine exercise can improve nitric oxide levels over time. But the type, intensity, and duration of exercise that best increase those levels will vary from person to person. In addition, traditional nitric oxide measurements are invasive, require a blood draw, and cannot predict oxygen delivery to tissues. As a result, scientists have previously been unable to discover optimal methods to increase an individual's nitric oxide levels. NNOXX's wearable and AI coach solved this problem by providing exercisers with personalized workouts so they can boost their own nitric oxide levels naturally.&nbsp;</p><p>The NNOXX team is excited to share what we've developed with you. Our goal is to transform personalized health and fitness by measuring nitric oxide and providing you with insights to increase it. In doing so, we can empower you to achieve optimal wellness, fitness, and performance. We can't wait to show you what's coming next.&nbsp;</p>