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The 48-Hour Marathon v1.1 - Gaming and Health | Guide


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#1 Guest_Freelancer_*

Guest_Freelancer_*

Posted 09 August 2012 - 07:40 AM

I thought I'd share this with this new addition to AJ, as many of us are about to take that specific plunge into countless hours of grinding SPvP or Gw2 in general. I hope this guide gives you a few pointers. I copied in full here so you do not have to click around.

The original can be found here.


Intro:

Health and gaming are not usually synonymous. Gamers like to stay up all night and live off chips, fast food, pizza, and soda. Exercise is anathema for some. This guide is for those who have absolutely horrible habits, but want to at least make some efforts at health so that they can game better and not feel awful during a 24 to 48 hour marathon of gaming. The topics we will touch on here include everything from sleeping, energy drink effectiveness, and preparing for that 24 hour release day, to lighting, posture, and finger dexterity. Health directly impacts our bodies ability to function. That function includes the brain, your reflexes, focus, and other things that directly impact your ability to game. Any serious gamer should be serious about their health as well. This guide aims to be a first stepping stone on that road to better health and better gaming, not the ultimate health nut guide.


The 48-Hour Marathon


Contents
An Introduction to The 48-Hour Marathon
Time Management[/goto]
Planning – Setting Goals, and Making a Schedule
Be a Cartographer
Be a Hoarder and a Packrat
Food and Supplements
Hydration
Food
Food Scheduling and Preparation
Supplements
Caffeine
Vitamins
The Physical Environment
Posture and Workspace
Hand Position
Monitor Lighting
Sound
Temperature
Sleep
Mobility
Finger Dexterity
Conclusion

First, the legal stuff.

Disclaimer: All material in this guide is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

The information and opinions expressed here are believed to be accurate, based on the best judgment available to the authors, and readers who fail to consult with appropriate health authorities assume the risk of any injuries. In addition, the information and opinions expressed here do not necessarily reflect the views of every member of Team Legacy. Team Legacy acknowledges occasional differences in opinion and welcomes the exchange of different viewpoints.



An Introduction to The 48-Hour Marathon

Let us be honest from the start; this is a guide towards producing a great gaming experience during a 48-hour marathon; it is not a guide on how to stay awake for 48 hours straight (which we will explain why that is bad to do anyways). To accomplish staying awake is simple; chug energy drinks or drink coffee until you collapse from exhaustion. Of course, you can end up in the hospital or worse, end up dead if you don’t meet your body’s requirements. Neither the writers of this article, nor you want this to happen. We want you to enjoy Guild Wars 2 (GW2) to the maximum extent possible for years to come. We also realize that you want to get ahead if you’ve taken off time from work or your social life outside of gaming for the first 48 hours. This can also be used as a guide for any planned long gaming session.

It is fun to pretend when going into a marathon session of gaming, the best practice is to eat instant food, disregard exercise, and focus on the task of staying awake. Time is actually your enemy in many ways during the 48 hours. We’ll look at ways to effectively use your time during a 48-hour marathon to get ahead through planning, we’ll look at food and vitamins or supplements that can help you with mental cognition during the first 48 hours and any time you game as well. We’ll discuss how lighting and temperature will affect your gaming as well as how you can keep your finger dexterity so you aren’t cramping up halfway through a PvP match.  Finally, we’ll look at how sleep is actually going to help you game more effectively during your session.


Time Management

Time management should always be your number one goal during any game session, and most importantly during the crucial 48 hours after servers open. Many people argue 20 ways to do the same thing, but most people agree that an effective plan saves a lot of pain and downtime for the future.

Planning – Setting Goals, and Making a Schedule

Before sitting down, visualize and think about your upcoming gaming session. Planning is about setting goals, and then with the goal in mind, giving you a direction to accomplish the goals. Here are a few example questions you can ask yourself:
  • What is my goal for this session?
  • Where do I want my character to have progressed?
  • What content do I want to have completed?
  • What level do I want to be?
  • Who do I want to play with during the session?
  • Where am I going to go during the session (PvE maps/WvW)?
  • What do I want to get better at?
  • What do I want to gather?
  • How much money do I want to make?
  • How many matches does my team want to win?
  • What strategies or tactics do I want to learn?
The list of questions can be directed towards individual, guild, or team goals in GW2. Having the questions answered before you start playing will help you save an enormous amount of time. Once you have answered your questions, write down the goals on a piece of paper near you and check them off once you have accomplished them for the gaming session. You can also use this strategy for long term goals in game.

Creating and completing goals allows you to plan effectively and encourages you to be more effective with your time. If you meet or exceed your goals for the day, then go back and do the things that you may have put to the side.

During the first 48 hours into GW2, you should have a definite plan on what you want to accomplish during the game time. Your guild, if you have one, should have the same.

Example Schedule from BWE:
Once you have these goals, make a schedule of your first 48 hours. Include sleeping, breaks, and food; there is no limit to how exact you may want to be. Here is an example schedule one of the authors has used for the beta weekend events (this assumes a 3PM start time on a Friday for a BWE):

Day 1
15:00 – 18:00 Play World versus World (WvW), take entire Borderlands, our corner of Eternal Battlegrounds and Stonemist
18:00 – 18:15 Food, bio break, stretch
18:15 – 21:00 Continue WvW OR Complete Queensdale (Human) and Plains of Ashford (Charr)
21:00 – 24:00 Complete Diessa Plateau (Charr) and craft
24:00 – 02:55 Sleep, stretch
02:55 – WvW take entire Borderlands, our corner of Eternal Battlegrounds and Stonemist
05:00 Sleep

Day 2
07:00 – 10:00 Complete two zones OR WvW
10:00 – 10:20 Stretch break
10:20 – 12:00 WvW
12:00 – 12:30 Lunch
12:30 – 15:30 WvW OR complete zone and gather/craft
15:30 – 16:00 Nap
16:00 – 18:00 WvW or complete zone
18:00 – 18:30 Dinner break
18:30 – 20:45 WvW OR complete two zones
20:45 – 21:00 Stretch break
21:00 – 24:00 WvW
24:00 Sleep until 03:00

Day 3
03:00 – 05:00 WvW
05:00 – 12:00 Sleep
12:00 – Done WvW or finish any PvE zones/crafting


Be a Cartographer

Being a cartographer means simply knowing the maps. For instance, all the major starting areas will be known before release – this gives an edge to those who know what area is best suited for starting out, or for those who wish to start out in their chosen race’s zone, the best route to travel to hit up dynamic events (DEs), collect skill points, collect waypoints, and hit all points of interest. It is important to note that by traveling an efficient route which hits all major objectives and knowing it beforehand, the player’s time and effort are the most effective.

It is important to note that experience is greatest for DEs and hearts, so these should be the priority. Waypoints make travel easier, but their effective experience is not as great as doing an event (there is a caveat to this; it is very efficient and effective to gather the waypoints in the cities before ever stepping foot into the fighting world. A play can easily level from 2 to 5 under an hour by just collecting waypoints in cities, thus having a utility slot already available when the first outer-world event begins). Another quick timesaver is to always go through a zone portal to get the waypoint on the other side. This saves time in the future to help a player get to the farther zone faster. Also keep in mind that it costs less to go into a portal in the zone closer to you, so you can effectively get to a farther zone cheaper by using the waypoint in the zone bordering it.

Points of interest can help you to finish a zone, but they can also be completed at a later time when players have less to do, or during lulls in action. Skill points are a high priority because they help further the player’s available utility skills, but at some point leveling alone will allow the player to get everything they need as far as utility skills. There is a breakeven point around level 40 where players will have enough of a skill point pool that getting more skill points through events should be downplayed, and gaining levels (for skill points) through DEs, hearts, and WvW prioritized.

For SPvP and WvW specifically, if your team does not know a map, you are behind the power curve. Your team should know the best routes between objectives, where to aim equipment, where the best lookout points both high and low are, and how to effectively use open areas and choke points. Knowing the maps is just as important if this is part of your play during your 48 hours.


Be a Hoarder and a Packrat

For the first 48 hours, players (not including those solely focusing on SPvP) will be spending time in the game world gathering resources from nodes. This is effective as each hit provides the player with both experience and resources. What is not effective during the first 48 hours is to craft items without an ample supply. Taking the time to stop every time a small amount of materials is gathered takes time away from gathering more.

During the first 48 hours, players should gather, but they should hoard it all until they have reached ample supply to mass craft. There are most likely many opinions on what could be deemed ample, but the author has used ½ a stack or at least 125 of a resource before pushing through crafts. Because some crafts require discovery of new recipes, having an ample supply is necessary. Some crafts (jewel crafting, chef) can be done with less than ½ stacks because they are in some cases harder to gather for when gaining crafting levels, or in the case of cooking, you can craft items via vendor-based resources. That being said, there are NPC drops and nodes across the game world (some hidden very well) that can speed up this process. Learn where the drop and gathering nodes are and you will save yourself a bunch of time; make these places your last stop before hanging it up before a nap or long sleep.


Food and Supplements

First – buy your food beforehand. Do not wait to use what is left in your pantry for the first 48 hours. You should have a plan for what you want to eat along with when you will eat it.

Hydration

Hydration is important to health and gaming; have water near you and drink it. Tea, coffee, and soda all hydrate to some effect, but there is nothing better for hydration than water. The Adequate Intake for water set by the Food and Nutrition Board for total water intake for young men and women is 3.7 L and 2.7 L per day. That is 10, 12 oz glasses of fluid per day, and luckily food that has quite a bit of water in it (fruits and vegetables mainly) counts towards this total. So, drinking those “8 glasses of water a day” with good food choices can get you towards the goal.

A little-known fact: Most energy drinks are a diuretic, causing you to urinate more and thus lose water. Be sure to consume some extra water if you are going through several energy drinks.


Food

Stick to whole foods during the first 48 hours for your meals (and you should do so for good health anyways). A lot of people want to rush to the snacks, but these tend to be mostly made of carbohydrates, which cause an insulin response after eating them that makes you feel groggy and slows down your cognitive function; that insulin response is the “sugar crash” you may hear about from the 5-hour Energy commercials.

Try to get some whole lean protein (e.g., chicken breast, can of tuna), good fats (e.g., nuts or olive oil), and some whole-food carbohydrates (fruit or veggies) during each meal. For snacks, try to avoid large quantities of chips and sugary drinks. Again, we aren’t here to stop you from going on a Mt. Dew binge, but you’ll actually think a lot more clearly if you have some beef jerky and a handful of almonds as the hormonal effect from good foods will avoid a foggy mind and improve your cognitive function. Stock up on some protein bars for snacks and you’ll be better off!

Food Scheduling and Preparation[anchor]prep[/anchor]

So now that you know a bit more about hydration, food, and supplements have a plan of action! You can schedule your meals just like you can schedule your gaming, and pre-make the food before the gaming session. This again will save you time because instead of having to prepare the food and take a longer break (which isn’t a bad thing, it just depends on how long of a break you want to take) you can focus your time on eating, instead of preparation.

Tupperware containers of your meals ready to go will save you time and energy. But please, wash your dishes.

Big meals during the marathon will make you tired, so instead spread out your food intake over the course of the 48 hours.

When it comes to scheduling, one study of physicians and their eating habits found that small meals placed about 2 hours apart during a 12 hour shift helped them maintain mental acuity and improved their reaction times over their normal eating habits (Dinsmore et al, 2010). They had normal nutritional food provided (like fruits, sandwiches and other “normal” foods) to them at regular 2 hour intervals, with also plenty of water. Gamers, like physicians often can be distracted by their focus on a task and skip meals or eat large portions all at once leading to a spiky blood sugar. This is one of the causative factors in reduced concentration and lower reaction times that is fixed by small meals evenly placed apart. It’s not often you can make yourself better by eating!

Supplements[anchor]supplements[/anchor]

Supplements are going to be controversial so we aren’t here to change your mind about them. We are only going to offer information.




Posted Image




Caffeine[anchor]caffeine[/anchor]

We love it as gamers. Caffeine is the most used drug used in the US (
http://campus.udayto...ewsletter/6.pdf
) and that isn’t going to stop anytime soon. But you can use it wisely when you have coffee, tea, or an energy drink (which we will hit on more). A great video summarizing the chemistry of caffeine can be found here:.

Caffeine can be used as a pick me up, but during the first 48, it shouldn’t be over-used. You can cause death by caffeine (
http://www.energyfie...ath-by-caffeine), but the amount you’d have to drink is pretty high (based on a 150 pound person for energy drinks (64 cans of Monster) and coffee (95 cups) or soda (190 cans of Mt. Dew).

In a review paper by Lieberman for the U.S. Military Nutrition Division, it was found that the optimal dose of caffeine for a sleep deprivation setting was 200mg (2003). Caffeine was found to help increase the soldier's ability to focus, increased their reaction time, and even helped to improve their aim (Lieberman, 2003). This has implications for gamers as well, as caffeine has the potential of improving gamer functioning. It should be noted that they also found caffeine produced positive effects before sleep deprivation (while rested) as compared to the control group with no caffeine, and that the effects peak at one hour after administration of the caffeine and wear out by the 8 hour mark (Lieberman, 2003). Lieberman also found that doses above 200 mg were not as effective, and participants in the study who received 300 mg might even experience a decline in alertness and reflex speed. The effects of a 200 mg dose could last for up to 8 hours, so taking too much caffeine within that time period might cause a decline in player abilities.  So you may achieve your 200mg of caffeine in any method you prefer. [Reference: Lieberman, H. R. (2003). Nutrition, brain function and cognitive performance.

Some of the effects of caffeine:

Positive effects:
  • Increased alertness
  • Decreased fatigue
Negative effects:
  • Irritability
  • Nervousness/anxiety
  • Headaches
  • Insomnia
  • Higher body temperature
  • Increased breathing and pulse rate
Our suggestion is simple, caffeine when waking is OK. You are just getting up and getting that jolt of cognitive function is a good thing, hence why hundreds of millions of people drink it in the morning. Another great use is to have it just before taking a nap; it takes roughly 15-30 min for it to take effect, so you can powernap and when you wake up the caffeine will keep you alert.

Avoid caffeine within 3 hours of a longer sleep session. If it keeps you up, you will stay up already due to the large dopamine response you are getting from your video game playing (yes video games cause hormonal responses in your pleasure centers, hence why you like to play them!).

So where do you get your caffeine from?

The answer is it depends. What is most important to you: dose, cost, or taste or a combination of all three? If taste is important, go that route, and find the drink that has caffeine in it that tastes the best to you. If dose is important, nothing beats coffee. Here is a list of amounts of caffeine in different drinks per oz (info from www.energyfiend.com):
Last but not least, keep in mind if you are drinking the full sugar version of an energy drink or add a lot of sugar to your coffee you are sending a mixed signal to your brain. Try to stick to sugar-free energy drinks if you can, and don’t overdo it! If you want to stay on a caffeine buzz throughout the marathon, do it slowly over time. Drinking seven cans of your choice beverage in an hour is a great way to give yourself heart failure.

Vitamins

Literature suggests the common vitamin deficiencies that are associated with brain function in developed nations include vitamin B 6 and 9, vitamin D, and A (Kennedy & Haskell, 2011). As gamers, we suggest focusing on all of the vitamins that are currently linked with cognition including Vitamins A, B (all), C, D and E (Kennedy & Haskell, 2011).

There has been a lot of publicity around the B vitamins but all of these vitamins listed play a vital role in cognition, for example vitamin C is more highly concentrated near your neurons than in your blood and is vital in the production of some brain chemicals as well as acting as an major antioxidant. Supplements can be purchased easily for these vitamins, and they are typically included in any multivitamin. However care should be used when choosing which brand as a lot of products have low potency and so are a waste of money. It is easy to Google for potency lists, just beware of who made the list. Be aware that many of the energy drinks above contain these vitamins with them (especially vitamin Posted Image, so there is no reason to take a vitamin supplement when an energy drink is providing it for you (i.e., read the labels!).

Also be aware if your diet is sound and full of good whole-food (no, not snacks) portions of protein, fat, and carbohydrates you are already getting a lot of vitamins. If you tend to eat a lot of processed or packaged foods, then adding a multivitamin with 100% supply of the daily recommendation should take care of the rest. Of course, only a blood test can really tell you if you are deficient in any one area. Consult your physician on this if you think you may have a problem. WebMD is a great resource for information on vitamin deficiencies and symptoms (
www.webmd.com).

Some vitamins are water soluble and some vitamins are fat soluble. It is important to know because fat soluble vitamins have the potential of reaching toxic levels if you over consume from supplements. Of the vitamins listed above, the fat soluble ones are vitamins A, D and E, if you choose to take supplements for these vitamins follow the bottles instructions carefully. It is to be noted that while deficiency in these vitamins is shown to decrease cognitive abilities, or even cause mental diseases, over abundance of these vitamins has not yet been show to boost cognition either (Kennedy & Haskell, 2011). This means that it will affect you if you are deficient, but having 5000% of the vitamin will not give you any further advantages over having 500%. So downing an energy drink with 5000% vitamin B would only boost you if you were currently deficient in this vitamin. [Reference: Kennedy, D. O. & Haskell, C. F. (2011). Vitamins and cognition what is the evidence? Drugs 71(15) pp 1857-1971.]

One vitamin of note is vitamin D. Vitamin D can become a problem if you never see a wink of sun, getting about ten minutes of good sun exposure can produce enough vitamin D for the day, go walk around the block for ten minutes in the afternoon (during your gaming break)! Gamers that have darker skin (the pigment in their skin acts as a natural sun block) or who are not fully grown yet might need supplementation or more than ten minutes of sun. If you feel depressed, live in an area with little sunshine, or are tired despite sleeping, you might also benefit from more vitamin D in the form of a supplement.

Continuous use of video games, television, and computers from childhood has been linked to a lack of Vitamin D (
Study observed in children).  Often when people form a lifestyle based around indoor activities, they are outside less and less. Lack of outdoor activity deprives the body of the natural Vitamin D which it makes from sunlight on the skin. Vitamin D deprivation is also a threat, as drinks like soda are starting to replace milk in common diets. This can cause various problems in bone strength over time. Getting outside and keeping track of Vitamin D intake when you can (through drinks and multivitamins) can help improve your health.



The Physical Environment

Posture and Workspace

Sitting at the computer correctly is always important, but even more so when you are going to be there for an extended session.  The last thing you want is to call it quits because you sat funny.  For the basics, keep your feet flat on the floor, sit up straight with your lower back/hips as far back as you can go, make sure your monitor is straight ahead and mouse/keyboard is in easy reach.  

Correct posture when using a mouse is a lot like playing a piano; the mouse should be low enough relative to your shoulders that your wrist does not touch your desk, and your wrist shouldn’t be bent at funny angles. The carpal tunnel in the human hand is under the most stress when you rest your wrist on a solid surface, and it is strained when the wrist is bent even a tiny amount. Make sure to elevate your wrist/arm while you play, or at the very least, use a gel cushion to relieve some of the pressure.

If your hands are in pain after a long session, be sensible and take a short break. Your guild may miss you during those 20 minutes, but they’ll miss you a lot more if you injure your hand and can’t play for weeks. Most importantly, just listen to your body. You know if you’re stressed out.

Every 20 minutes, step away from the monitor and look at something 20 feet away for a minimum of 20 seconds. Office workers and truckers alike know this as the 20/20/20 rule. Also, this may be overly obvious, but remember to blink, sometimes even force yourself to blink (an easy trick is to force yourself to blink whenever you hit a certain key). One of the main causes of eye strain is from staring at a single point for too long without blinking enough. If your eyes get considerably dry, consider using eye drops.

For more in depth discussion on working at a computer the American Academy of Orthopedic Surgeons has suggestions
here.

*Earache section - referencing what musicians do.* Keep the volume low - the ear not only acclimates to current sound levels, it may overcompensate to an increasing amount over time, leading to increased pressure to your ears. Pay attention to the levels of Bass in particular; DJs often find that they lose hearing in the lower ranges over time, which should indicate how stressful it is for your ears.




Posted Image




Hand Position


Proper hand position is the number one way to prevent hand strain. From left pinky to right pinky, the fingers on your left hand should be on A, S, D, and F; the fingers on your right hand should be on J, K, L, ; (we acknowledge that there are other key-binding setups that can be used, but they will not be discussed here). A good reference picture is at http://www.customtyp...t_fingering.htm. The thumbs should be on spacebar. The hands should be parallel to the keyboard; don’t let your wrists fall. If you can’t keep your arms up, then it’s a good time to rest. Alternatively, some use gel wrist pads for support.


Monitor Lighting

Monitor lighting is just as important as background lighting.  Staring at a normal computer screen for 24+ hours is going to make your eyes hurt.  Try using a program like f.lux that changes the light on your monitors to be more natural as it gets dark and less glaring. Also try to keep your room well lit in order to keep your eyes from hurting too much.  Another method for combating eye pain and keeping your eyes intact is to hold your eyes shut for five minutes every 30-45 minutes by covering them with the palms of your hands.  This will save you a lot of headache in the long run.

Keeping your room well lit also helps keep you awake longer. As your environment gets darker your body begins to produce Melatonin, this then signals to your body that you are sleepy (
http://altmedicine.a...a/melatonin.htm
). You will naturally make Melatonin as the night hits but a well lit room will help counteract this to some degree.

Sound

As time wears on and you start to get sick of energy drinks, music can be used as an alternative to help keep you going.  Setup a playlist of music you like that gets you pumped up to help you fight through the fatigue. Sometimes the best ambient noise is a supportive guild mate!

Temperature

The human body will generally maintain itself at around 98.6 degrees Fahrenheit. Times when the body temperature surpasses this is when either the body is sick or the environment around the body is so hot that the body can no longer cope with the extreme temperatures. As your body heat increases, more blood is being sent closer to the skin and also sweat production increases, causing you to become dehydrated quicker than you would normally. In a condition where your body heat gain exceeds your body's heat loss is when your body temperature begins to rise. It is when your body temperature rises is when heat illness starts to set in.

To avoid any excessive heat exposure, try to put on an air conditioner on approximately 76 degrees for optimal room temperature. If no air conditioner is available then try opening a window and a fan for air circulation as a substitute. In some cases it helps to close the blinds/shades from windows where the sun is primarily shining through to reduce the room's temperature but is optimal with steady air flow in combination.

If your condition is too cold then try wearing a sweater, thick pants like jeans or sweatpants, and possibly two pairs of socks. If your hands and head are exposed, then try wearing
touchless gloves, a hat that does not expose your ears, or ear muffs. In a cold environment try to keep all clothing dry and if any clothing is wet or damp it is recommended to replace immediately as exposure over time will only cause more harm.

Pay attention to this! When the air around you is too hot or cold, your body has to adjust its internal temperature, and that expends energy. If you can keep your environment at a comfortable temperature, you’re putting off fatigue by that much more.

Sources For Health and Bodily Temperature-

http://www.ccohs.ca/...h.html#longterm

http://www.ccohs.ca/...old_health.html
http://www.sevenforu...emperature.html





Posted Image




Sleep


First of all, start off the week before (if you can plan it) getting a lot of sleep. You will be a peak performance when it comes time to play and mental focus. While you can’t bank sleep (meaning sleeping more beforehand doesn’t save it up for playing time) nor can you make up sleep (if you don’t sleep, that time is lost forever) you can make sleep a part of your 48-hour marathon and end up much better off physical and in-game than if you avoid sleep all together.

When the body sleeps, it restores energy lost while the body was active.  Even a power nap a couple times a day for an hour will keep your longevity with gaming going.  It’s better to be well rested and play the game than to play for a long period and then be out for a long time because of sleep deprivation.

The benefits of getting a 30 minute nap during the day can keep you kicking (and gaming) for many more hours before you have to sleep again.  Normally, naps should be used in combination with a regular sleeping cycle (7~8 hours of sleep at night on a regular basis).  Naps will provide a mental rejuvenation (what you need to interact with people and play video games) and a false (but nice) sense of generic energy (there isn’t much physical restoration that actually occurs during a short nap).  

The idea is to lie down away from noise and distractions, sleep for 20-30 minutes, and wake up immediately. Done properly, you enter REM sleep almost immediately, sleep for the full cycle, and wake up just as your body would transition into deeper sleep. You gain a mental boost, and can continue playing with minimal grogginess.


The US Army recommends to soldiers in stressful conditions that while naps can be used as a short term substitute, the goal is still 8 hours of sleep in a day. You probably won’t be getting that during your marathon, so make sure to sleep a full night when you’re done.



Mobility

Mobility is important for health. Mobility exercises (which include stretching) allow the joints of your body to move freely and allow you to move the joints about their intended planes of motion. Sitting at a computer for long periods of time can be detrimental to the body, including shortening areas of the body that humans really need to keep healthy for functional living and immobilizing joint areas. Most people who work at a computer, including gamers, have very tight hip flexors and tight hamstrings from sitting at a computer. At the same time, because these areas tighten, they become less mobile.

You don’t want to be standing up from a long gaming session and not be able to move. So the first rule is: stand up and take a break at least once an hour. This shouldn’t be a problem if you are hydrating properly because you’ll have to go to the bathroom anyways (don’t make use of that iron bladder you’ve developed). Leg, shoulder and back issues can arise from sitting in poor positions for long periods of time. As gamers, we need to keep these areas strong. One way we can do this is during our breaks, take some time to do a mobility routine to keep us going strong and battle the effects. What follows is are routines that can be used before you sit down for a session and every time you take a break, not just during the 48 hours.


Before and After Mobility

We highly suggest a full-body routine every day for long-term health benefits, and to counteract the mobility issues that arise from gaming.

Steve Maxwell, a kettlebell specialist has a great routine for full-body mobility featured on his friend Mike Mahler’s website. You can read about why Steve Maxwell thinks mobility training is essential in his article Mobility Training May Be the Most Important Factor in Musculoskeletal Health (
http://www.maxwellsc...2990&startrow=1
). The following routine can be used before any long gaming session. You will feel great!

http://www.mikemahle...aily-dozen.html

During the 48-hours Mobility

Do the Top 5 Mobility Exercises for Desk Jockeys from bettersbetter.com (http://www.bettersbe...sk-jockeys.html) during every break. These quick sessions of mobility will energize you and keeps the blood flowing.

Finger Dexterity

Here are some basic exercises to improve finger dexterity:

1) Place your palm flat on a table. Raise and lower your fingers one by one.

2) Crumple a piece of newspaper with one hand. Squeeze then relax.

3) Spread and separate your fingers apart. Then close them together.

4) Make an “O” using your thumb with each finger one at a time.

5) Using a pen, bend the end joint of your finger, keeping the base and middle joints straight.

6) Bring your fingertips to the upper palm of your hand, keeping the base joints (knuckles) straight.

7) Bring your thumb as far across your palm as possible. Then bring your thumb as far away as possible.

8) Individually bring each finger to your palm.


https://docs.google....RYXpH09A-ktmtcA


Conclusion

If you didn’t “TL;DR” we hoped you learned a lot from this guide to a 48-hour marathon that included tips and information that can be used any time. A lot of this is common sense but it can save you a lot of time and ensure your gaming potential is maximized, and the effort you put into your gaming ensures years of fun ahead of you.

Best of luck!


All guides found on www.teamlegacy.net are edited and updated by TL members. We work to improve each article over time, so give us your feedback. See you in-game.


#2 Mirik

Mirik
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  • Posts: 5

Posted 09 August 2012 - 08:56 AM

I like how there are sources to back up the information that is given. Its not just a guide that says do this or you will die.

#3 xtatic

xtatic
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  • Posts: 4

Posted 09 August 2012 - 09:28 AM

i've learned a thing or 2 from this guide. Cool stuff.

#4 Furhunter

Furhunter
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Posted 09 August 2012 - 10:43 AM

I've seen this article posted by you somewhere else before. But none the less I still want to post my thoughts. I gotta say, I tried a few of these tactics during my 30 hour straight marathon in bwe3 and it definitely helped! I just want to say, THANK YOU!

#5 BaklivaX

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Posted 09 August 2012 - 10:51 AM

Why would you torture yourself for 48 hours, that can't be healthy to start with, not to mention all the calories you get from drinking junk shit.
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#6 Jasy201

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Posted 09 August 2012 - 12:50 PM

View PostBaklivaX, on 09 August 2012 - 10:51 AM, said:

Why would you torture yourself for 48 hours, that can't be healthy to start with, not to mention all the calories you get from drinking junk shit.

That's not really the point. The guide never suggests you should or shouldn't do that. It is just helping you if you chose to play for 48 hours. I think this is a great and well made guide.

#7 ValorLotD

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Posted 09 August 2012 - 12:57 PM

I just wanted to add this for you Freelancer: http://www.youtube.c...esults_main  It is a nice little youtube channel for a "Healthy Gamer".

Good read, I still don't support Gaming binges.  But, even I stay up till 4am some times. ;)
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#8 Guest_Freelancer_*

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Posted 09 August 2012 - 01:01 PM

View PostValorLotD, on 09 August 2012 - 12:57 PM, said:

I just wanted to add this for you Freelancer: http://www.youtube.c...re=results_main  It is a nice little youtube channel for a "Healthy Gamer".

Good read, I still don't support Gaming binges.  But, even I stay up till 4am some times. ;)

Well that's the thing with this guide, this is aimed at the middle ground. There are going to be gamers who stay up late hours for the first few days of launch, and also those that may use this information in other ways (studying late night?). If your going to do it, at least attempt some form of healthy habits. :)

#9 ValorLotD

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Posted 09 August 2012 - 01:06 PM

View PostFreelancer, on 09 August 2012 - 01:01 PM, said:

Well that's the thing with this guide, this is aimed at the middle ground. There are going to be gamers who stay up late hours for the first few days of launch, and also those that may use this information in other ways (studying late night?). If your going to do it, at least attempt some form of healthy habits. :)

I can just imagine the number of ways that Alcohol and Tobacco companies could use that logic!
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#10 Qali

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Posted 09 August 2012 - 01:06 PM

Dear god, please give me the willpower to follow some of these suggestions. LOL

#11 Guest_Freelancer_*

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Posted 09 August 2012 - 01:07 PM

View PostValorLotD, on 09 August 2012 - 01:06 PM, said:

I can just imagine the number of ways that Alcohol and Tobacco companies could use that logic!

LOL. You didn't go there :P

#12 Supabad

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Posted 09 August 2012 - 01:26 PM

I definitely need to improve the ergonomics of my desk. Sometimes I feel like a contortionist while doing anything at the computer... and that's for like 20 minutes, NOT 48 hours. Time for a new keyboard/mouse location?!
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#13 KillAcer

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Posted 09 August 2012 - 04:26 PM

Thumbs Up... Keep up the good information

#14 Rhymes_w_Grape

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Posted 09 August 2012 - 06:33 PM

All I got from this was: "I'm not here to tell you to jump off a bridge, but if you choose to do so; here's how."

At least the competitive gaming guide has some substantial message, this is just straight garbo.

#15 Valio

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Posted 09 August 2012 - 07:26 PM

I wish I could dedicate 48 hours to gaming, if I can get 3 hours of uninterrupted play time I am surprised. I like the idea of setting goals though, could make me more efficient in the few hours I can get, rather then being scattered and undirected.

#16 ItsTheDoctor

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Posted 10 August 2012 - 04:22 AM

I wish I had this guide when I was younger. So many multi-night binges on mountain dew that ended in migraines and wrist pains!




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