Master Thread Maxxing out (or not): Health / exercise / supplement thread

[Mallory42]

Bump

 

[LVRebel]

Comparing High Intensity Interval Training With Moderate Exercising

www.theepochtimes.com

Pretty good article. Talks about how even short time commitments to exercise regularly can have big benefits.

Spoiler: Article

Comparing High Intensity Interval Training With Moderate Exercising​

BY Joel Fuhrman

TIMEJanuary 23, 2022
Exercise is crucial for health and longevity. A huge study published in JAMA Internal Medicine in May 2016, on 1.44 million Americans and Europeans, has linked a high level of physical activity to a reduction in the risk of 13 different cancers, including breast, colon, lung, and liver. A low level of fitness is known to be a risk factor for cardiovascular and all-cause mortality.
So there is no question that exercise is a key factor in the health and fitness of your body. Yet, for many people the question is how much time and ability is necessary for exercise to be beneficial? The good news is even short sessions of exercise bring big results. The bad news is Americans are not getting enough exercise. How much exercise is enough to be valuable?
The current Physical Activity Guidelines for Americans call for adults to do a minimum of 150 minutes of moderate intensity aerobic activity per week or 75 minutes of vigorous aerobic activity, and they recommend doubling that amount of activity for additional substantial benefits to health. In addition, the guidelines call for moderate to high intensity strength training at least two days per week.
The percentage of Americans who meet these guidelines has improved from 15.1 percent in 2000 to 21.5 percent in 2014, but that still leaves the vast majority getting inadequate activity.

Minimum Consistent Exercise Pays Off​

Even a small, regular dose of exercise makes a difference. In a pooled analysis of six studies, people who got regular exercise, but a smaller amount than the federal recommendations, still had a 20 percent decrease in mortality risk compared to those who were sedentary. Those who met the recommendations had a 31 percent decrease in risk; the risk reduction reached a plateau at 39 percent for 3-5 times the recommended minimum of activity.
Studies on runners have found similar results. Large reductions in all-cause mortality risk are commonly found in groups that run moderate amounts compared to those that are sedentary: running or jogging about 2-3 times per week, a total of 1-3 hours per week, at 6 miles per hour or slower.
These results suggest that there are significant longevity benefits to be gained with even a small amount of moderate exercise. That being said, exercising more vigorously (for example, running rather than walking briskly) provides a greater benefit. Comparing exercise of different intensities but the same total calorie expenditure, more intense exercise has more potent effects on cardiorespiratory fitness. Also, vigorous exercise is associated with greater reductions in cardiovascular risk compared to moderate exercise.

Comparing High Intensity Interval Training With Moderate Exercising​

Exercise is powerful preventive medicine, but many people think they can’t fit adequate exercise into their busy schedules. Could we use the high intensity exercise strategy to reduce the amount of time we need to spend on exercise for good health (exercise very vigorously for just a few minutes)? This is what proponents of high-intensity interval training (HIIT) claim.
High-intensity interval training (HIIT) generally includes a short burst (usually 20-60 seconds) of maximum or near maximum effort followed by a recovery period, repeated several times. HIIT is used as a time-efficient strategy for improving cardiorespiratory fitness and athletic performance.
A notable study on HIIT published in PLoS One in April 2016 sparked headlines claiming that one minute of very intense exercise could produce the same health and fitness benefits as 45 minutes of moderate exercise. The study compared traditional endurance exercise to HIIT by assigning previously inactive men to three different groups for 12 weeks:

• Sedentary control group
• Endurance exercise group (3 days/week: 45 minutes on a stationary bike at a moderate pace, including a 2-minute warm-up and 3-minute cool down)
• Interval training group (3 days/week: 2-minute warm-up, 20 second all-out sprint, slow 2 minutes, 20-second sprint, slow 2 minutes, 20-second sprint, 3-minute cool down; a total of one minute of high intensity activity)

Before and after, the researchers took muscle biopsies and blood to measure indicators cardiorespiratory fitness and insulin sensitivity; they also measured body composition. Both groups saw improvements in their body fat percentage, cardiorespiratory fitness, insulin sensitivity, and skeletal muscle markers of fitness and glucose metabolism. The striking finding was that the improvements were similar in the two exercise groups.
This study is notable because of the small time commitment they studied – 10 minutes, 3 days per week. At the end of the 12-week study, the total time spent on stationary bikes was 27 hours in the moderate intensity group and 6 hours in the HIIT group, but the benefits were similar.
One of the most common reasons people choose not to exercise is because they think they don’t have enough time. This research suggests you don’t need much time at all.
My exercise DVD Osteoporosis Protection for Life leads people in a brief set of exercises that both stabilize balance and proprioception and protect the vulnerable areas of the body from bone loss. Combined with brief bursts of cardiovascular activity, Osteoporosis Protection for Life can target your limited exercise time to be most valuable and protective.
This article was originally published on DrFuhrman.com

 

[shiv]

I’ll be getting me beet powder in the mid afternoon

 

[imprimis]

When you went keto, or cut out carbs, did it screw with your heart at all? I did that a while back, and lost weight fairly quickly, which was good, but it seems like it made my heart have palpitations sometimes.

You can take off lots of weight with Keto. Too bad, it's easy to go into protein poisoning by eating too much protein. Ask me how I know.

Have lost about 50 #s since Wuhan started. Didn't do anything except stopped going to restaurants I used to frequent...mainly because they were closed as a result of the authorities' draconian edicts. I eat at home mostly now but have found when I make the food I don't eat nearly as much as compared to walking to the buffet many times.

 

[LVRebel]

I’ll be getting me beet powder in the mid afternoon

Let us know if you notice any differences when you take it. I don't want to put a thought in your head about what impacts it may have until after hearing your thoughts. I definitely notice a difference when I take it.

 

[LVRebel]

You can take off lots of weight with Keto. Too bad, it's easy to go into protein poisoning by eating too much protein. Ask me how I know.

Have lost about 50 #s since Wuhan started. Didn't do anything except stopped going to restaurants I used to frequent...mainly because they were closed as a result of the authorities' draconian edicts. I eat at home mostly now but have found when I make the food I don't eat nearly as much as compared to walking to the buffet many times.

Nice work! I need to do a better job on the weekends, and after dinner snacks. When I do that, my weight stays the same or drops slowly. If I don't, my weight trends up.

 

[imprimis]

Nice work! I need to do a better job on the weekends, and after dinner snacks. When I do that, my weight stays the same or drops slowly. If I don't, my weight trends up.

The easy way to lose weight is get an intestinal infection. I'm recovering from one where I lost 15-20 lbs in one week--mostly water--now having a hard time putting the weight back on. However, my knees don't hurt as much now.

 

[LVRebel]

The easy way to lose weight is get an intestinal infection. I'm recovering from one where I lost 15-20 lbs in one week--mostly water--now having a hard time putting the weight back on. However, my knees don't hurt as much now.

Yeah, no thanks on that one. I mean, I'd love to lose 15-20 in a week since that would put me pretty much at my ideal weight, but that sounds pretty awful.

 

[imprimis]

Yeah, no thanks on that one. I mean, I'd love to lose 15-20 in a week since that would put me pretty much at my ideal weight, but that sounds pretty awful.

It was found on physical. I had symptoms but otherwise felt normal. MD freaked when he saw the blood tests results. Got that corrected but can't put the weight back on.

 

[LVRebel]

It was found on physical. I had symptoms but otherwise felt normal. MD freaked when he saw the blood tests results. Got that corrected but can't put the weight back on.

Weird. So you didn't even know you had it?

 

[shiv]

Let us know if you notice any differences when you take it. I don't want to put a thought in your head about what impacts it may have until after hearing your thoughts. I definitely notice a difference when I take it.

Will definitely report back. Fingers crossed for red pee

 

[BamaRidger]

Will definitely report back. Fingers crossed for red pee

Being able to piss a crimson stream would be awesome.

 

[shiv]

Being able to piss a crimson stream would be awesome.

It’s a real thing:

Beeturia: Why Beets Cause Pink Pee in Some People and Not Others

Beeturia is a harmless condition in which your urine turns red after consuming beets. It occurs in about 14 percent of the population. However, sometimes urine that is red after eating beets indicates a more serious problem than beeturia, so it’s important to see your doctor. Here’s what else...

www.healthline.com

 

[imprimis]

Weird. So you didn't even know you had it?

I knew something was amiss but never felt pain or had a fever or anything else. About a week of fluids, discontinuing some meds temporarily and electrolyte therapy corrected the issue.

 

[quickfeet]

It’s a real thing:

Beeturia: Why Beets Cause Pink Pee in Some People and Not Others

Beeturia is a harmless condition in which your urine turns red after consuming beets. It occurs in about 14 percent of the population. However, sometimes urine that is red after eating beets indicates a more serious problem than beeturia, so it’s important to see your doctor. Here’s what else...

www.healthline.com

Beets + multivitamin + asparagus = stinky neon red pee

 

[LVRebel]

Beets + multivitamin + asparagus = stinky neon red pee

So you're a part of the population (like myself) that can actually smell the asparagus pee? Its crazy to me that a lot of people can't. I could walk into the bathroom at my house, if someone had eaten asparagus, and be able to identify the smell immediately. It's crazy strong! Yet, my wife can't smell it at all.

 

[quickfeet]

So you're a part of the population (like myself) that can actually smell the asparagus pee? Its crazy to me that a lot of people can't. I could walk into the bathroom at my house, if someone had eaten asparagus, and be able to identify the smell immediately. It's crazy strong! Yet, my wife can't smell it at all.

Yep its a nasty smell too

 

[shiv]

Got my beets In. Cut out a nice fat line and took it straight to the dome

 

[shiv]

This beet powder is so fine it’s hard to really mix. It’s got kind of a nice flavor to it

 

[shiv]

I’ve been reading more about the beats and it’s a really I interesting thing. I took something with nitric oxide in high school and I remember it working alright

 

[shiv]

7 Rounds, not for time of:
4 Squat Cleans, 70% 1RM
7 Weighted Strict Ring Dips
11 V-ups

No need for me to weight the ring dips though. I got enough extra weight anyways. Not even sure I can do 7 rounds of 7 though. Might just have to do chair dips

 

[absoluteUnit]

I got off the couch 3 times today

 

[Old Glory]

I’ve been reading more about the beats and it’s a really I interesting thing. I took something with nitric oxide in high school and I remember it working alright

Preworkout supplements typically have NO (or NO precursors) in them. They also often have beta alanine which makes your skin tingle.

 

[imprimis]

Do they make this stuff in pill form? I don't eat beets and haven't since I could control what I put in my mouth. The first memory as a child was sitting in a high chair having beets shoved into my mouth. I don't like them.

 

[LVRebel]

Do they make this stuff in pill form? I don't eat beets and haven't since I could control what I put in my mouth. The first memory as a child was sitting in a high chair having beets shoved into my mouth. I don't like them.

Not sure. They're really not that bad though. IMO, they're much better tasting than just eating straight beets. And if you add it to a smoothie or even just add a bit of amino acids powder, it's even better. I buy this stuff, which is pretty good tasting, and often mix them together.


Otherwise, like I said, it's really not bad at all by itself.

 

[shiv]

Day for of beet powder.

3 Rounds for time:
9 Power Cleans, 50% 1RM
9 Toes-to-bar
12/8, Calories, Air Bike

 

[LVRebel]

Day for of beet powder.

3 Rounds for time:
9 Power Cleans, 50% 1RM
9 Toes-to-bar
12/8, Calories, Air Bike

Do you notice any differences in your body when you take it? I didn't want to influence your observations, but when I take it, it seems to clear up my sinuses, and it makes me breathe much better.

 

[shiv]

Do you notice any differences in your body when you take it? I didn't want to influence your observations, but when I take it, it seems to clear up my sinuses, and it makes me breathe much better.

I’m not sure if it’s enough days yet to take effect (I read there is some loading phase)

But I just finished that workout and felt strong cardio wise. Also I felt less bloated in general today

 

[Mallory42]

Bump

 

[shiv]

Overhead Squat
1-1-1-1-1-1-1

 

[Mallory42]

Bump

 

[LVRebel]

How to Eliminate, Prevent Viruses Naturally

www.theepochtimes.com

Cliffs:
A healthy immune system begins in the stomach. Control what you eat and keep your gut healthy.

If you get sick, do not feed the virus sugar. Drink lots of water and fluids, but not sugary ones.

Gargle with organic apple cider vinegar regularly, as this will reduce the viral load.

If you have a sore throat or sinus infection, sip on some of the apple cider vinegar or root cider.

They list tons of vitamins, herbs, and antivirals that are good natural ways to fight off infections so I'm not going to list them all, but if you're interested, check out the article.

 

[shiv]

One week of beet powder. Haven’t been able to work out the since Tuesday because of life in general, but gonna work out tomorrow and Sunday. Will report back

 

[Old Glory]

Bump.







While not specifically "healthy", you can adjust these to fit your dietary desires. More lean protein, less carbs, etc.

Tik Tok has tons of great recipes as well once you get your page adjusted to you, although pasting a link to Tik Tok isn't working on here anymore.

 

[Mallory42]

Just started the beet powder today. Will let you know how it goes.

 

[shiv]

I worked out again today, can’t really report on beet power because I was so gassed after he second round. I had to do the third round with body weight basically

3 intervals, each for time of:
50 Double-unders
30 Wallball Shots, 20/14
10 Clean & Jerks, 165/115

1:1 to 1:2 Work-to-Rest ratio
*Or use 65% of 1RM

 

[shiv]

Aight day 9 on the good stuff.

2500m row
70 v-ups
100 pike press
35 (assisted pull-ups)

Cardio felt really good and wasn’t really catching my breath at all. Limited to by muscle fatigue at high reps, but felt like I was able to put in quite a few reps.

As in I didn’t do 70 v ups or 100 pike press at once. Had to break them down into sets of 15-10, but still felt like I got longer than normal in the sets

need more evidence, but good day working out

 

[shiv]

5x5 front squats

Feeling strong today. Beet power?

 

[Mallory42]

5x5 front squats

Feeling strong today. Beet power?

 

[Mallory42]

I started on Saturday. Seems like I am a little more vascular during my workouts.