A billion risk hearing loss from loud music
training, says exercise physiologist and trainer Marta Montenegro.
That’s because your muscles contain both type I (slow-twitch) and type II (fast-twitch) muscle fibres. Type I fibres contribute to endurance performance. Type II fibres are more powerful, and their “fasttwitch” capabilities help you power through high-intensity exercise or strength training.
During your day-to-day activities (like walking, talking, sitting at a desk, etc.), your type I fibres are contributing to the bulk of your efforts. But you really have to work to get your type II fibres to switch into gear.
So when you take a break from exercise, your type I fibres are likely still being used, helping to prevent them from breaking down. But some of your type II, fast-twitch fibres may be rarely, if ever, used if you aren’t working out, Montenegro says.
That may explain why type II fibres tend to atrophy more quickly than type I fibres, she says. In other words, your max bench press will suffer before your 10K time does when you’re slacking. If you’re tak-
ATLANTA — “Hey dude -- can you turn your music down?”
If anyone says this to you while you’re wearing your earbuds, take note: You are probably endangering your hearing. More than one billion teens and young adults are at risk of losing their hearing, according to WHO (that’s the World Health Organisation, not the rock band).
It’s not just old folks who suffer hearing loss. Just by listening to music at what you probably think is a normal level, or hanging out in loud bars, nightclubs and music and sporting events, you can permanently damage your hearing.
By analysing listening habits of 12- to 35-year-olds in wealthier countries around the world, WHO found nearly 50 percent of those studied listen to unsafe sound levels on personal audio devices and about 40 percent are exposed to damaging levels of music and noise at entertainment venues.it doesn’t take much time to damage your hearing at a sports bar or nightclub. According to the WHO, “exposure to noise levels of 100 db, which is typical in such venues, is safe for no more than 15 minutes.”
You can’t get it back Once you lose your hearing, it won’t come back. Rapper Plan B and Coldplay lead singer Chris Martin know that all too well. They both suffer from tinnitus, hearing loss that causes a permanent and irritating ringing in the ears, because they didn’t protect their hearing. Now they’ve joined forces with a British hearing loss association to warn others.
“I suffer from tinnitus,” says Plan B on actionhearingloss.org. “When I first developed it, I thought it was trains rushing by ing a break from strength work or high-intensity intervals, you’ll notice a huge difference when you finally do go back to the gym.
Endurance athletes aren’t entirely out of the woods, though. When you perform regular cardio, your type II muscle fibres gradually change from type IIX to type IIA, Montenegro explains.
Type IIA fibres are key to endurance performance: They are powerful, but don’t tucker out as quickly as IIX ones, meaning they can help power your long runs. When you take a break from your long runs and rides, this essentially reverses, and your percentage of type IIA fibres decreases, while your IIX fibres increase, she says. So prepare to tire out way faster.
Breaks aren’t all bad Before we terrify you into heading to the gym right now, know that it’s actually good for you to skip workouts from time to time. In fact, if you train hard, taking a break can actually help improve your strength, muscle development and aerobic fitness, says certified strength and conditioning specialist Brad Schoe- my house as I live near a railway line. It was really loud and an extremely high pitched ringing in my ears. I now have to wear special earplugs when I go to bed to help stop my ears from ringing.”
“Looking after your ears is unfortunately something you don’t think about until there’s a problem,” says Martin. “I’ve had tinnitus for about 10 years, and since I started protecting my ears, it hasn’t got any worse (touch wood). But I wish I’d thought about it earlier.”
Turn down those earbuds When it comes to personal listening devic- nfeld, assistant editor-in-chief of the Strength and Conditioning Journal.
Days off can also improve your mental fitness. “Your body and mind both need time to recover for overall health and in order to achieve optimal performance,” says Ting. “Failing to recognize this and training too hard can lead to fatigue and, ironically, underperformance, the so-called overtraining syndrome.”
If you’re sore more than 72 hours after a workout, you’re feeling ill, or your fitness progress is stalling, it may be time to back off. How long should your break last? “There’s no hard and fast rule for how long a ‘break’ from exercise should be,” Ting says. “It may be as short as a few days, but it’s important to realize as well that it can also be up to one to two weeks without any significant detriment or loss in previous fitness gains.”
Just remember that taking a break from exercise doesn’t (and shouldn’t) equate to gluing your butt to the couch and Netflix-binging. “Taking up some light activity that isn’t part of your typical training regimen, such as yoga or even a long walk or leisurely bike ride, can es, the level of damage you can cause to your ears is directly correlated to how long you listen and how loud the sound. “Unsafe levels of sounds can be, for example, exposure to in excess of 85db for eight hours or 100db for 15 minutes,” says WHO. Eighty-five decibels isn’t all that loud. According to the Palo Alto Medical Foundation, it’s about the level of city traffic that you’d heard from inside your car.
Some 360 million of us have already suffered moderate to severe hearing loss, according to the UN Health Agency Worldwide. While that number does include factors out of our control, such as aging, genetics, birth de- fects, infections and disease, about half of all cases were avoidable. That’s why WHO has launched the Make Listening Safe initiative. Part of the campaign is to encourage manufacturers to create audio safety features on devices and then educate consumers on how to use them. WHO is also calling on governments to create and enforce recreational noise legislation.
“Parents, teachers and physicians can educate young people about safe listening, while managers of entertainment venues can respect the safe noise levels set by their respective venues, use sound limiters and offer earplugs and ‘chill out’ rooms to patrons,” says WHO.
In the end, it’s up to each of us to protect our own hearing. The good news is that it’s easy to do. When it comes to your personal audio devices, such as your smartphone:
— Turn the volume down. Don’t go above 60 percent.
— Wear noise canceling earbuds, or better yet, headphones.
— Take “listening breaks” or only listen for just an hour a day
— Get an app for that. Download a smartphone app to help monitor safe listening levels.
And the next time you go to a bar, nightclub, sports event or concert, use ear protection. Martin does.
“Now we always use moulded filter plugs, or in-ear monitors, to try and protect our ears,” says Martin. And his kids never go to a concert without big, noise-cancelling headphones. — CNN
Damaging levels of noise also come from spending time in loud bars or sporting events.