2018 Health and Fitness Thread

jrock645 said:
How do you calculate max HR?

The 220- age and 207- 70% of my age both yield about the same number.
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Ah, that`s the thing...I *DON`T* calculate it :D Those formulas never reflect anything close to *my* max, which never showed any signs of decreasing or having any other correlation to my age. (Back when I had functioning HR monitors) my max would always top out in the low-mid 180s; no matter what I couldn`t get it higher and I was pushing to the point of genuine near-collapse. (And I thought I was maxed out before it actually quit climbing, "gee, can`t do any more.." but did anyhow.) So my actual observed max was higher than the formulas predicted and didn`t diminish as I aged. Somebody else could have a completely different max, again, generally uncorrelated to age. There`s quite a range between individuals, a lot more than I woulda thought.

There`s simply no proven across-the-board correlation between HR max and age, or at least I`ve never seen a study indicating one. Some people`s max diminishes but many (?most? at least in the case of those who train hard) don`t. Life-long trainers who keep track of such stuff have always said it doesn`t work out that way for them.

Note that the guy who came up with "220-minus age" has gone on record as saying it was merely a guesstimate that he used for the sake of consistency in a study focusing on other things. He never expected people to use it as an actual means of coming up with an individual`s actual max. I`ve always wondered why the idea has gained such widespread acceptance, figure it`s convenient and suspect that it gives a more doable target.

Strictly speaking, it`s not really about HR max anyhow, it`s about VO max, but it takes a lab setting to determine that.

Noting again that I think we`re just, uhm...discussing theoreticals on a topic we find interesting, having experienced really maxing out (as best I can tell), I know how that feels (basically "oh man, just live through this...gasp gasp") and I push myself to about that point. Being able to do that with short Work Intervals is what requires those fairly tough warmups I do.

Eh, the (very) few people I know IRL who do this stuff just don`t push themselves *that* hard on a regular basis and I`ll be the first to say that`s perfectly sensible and OK and they`re working plenty hard. IMO it`s understandable as going harder is simply brutal and invokes that "aversive effect" that can get folks to find excuses to not do hard cardio at all. Gotta say that I have to *force* myself to do those AirDyne sessions, utterly dread them...the Stair not that much but I know I`m not really working as hard on that.
 
The closest thing to an age-related decline that I experience is the need for more recovery and the increased chance of overtraining. I was undoubtedly overtraining for decades anyhow. Takes me quite a while to fully recover from cardio just as it does with resistance work, which I gather isn`t true for everybody.

Same ol` same ol`...1) best thing I ever did was quit exercising as much and as often, and 2) different people are different, gotta find what works *for you* and then keep doing it.
 
Trying to get my footing back after the weekend travels. Got back Tuesday, skipped working out wednesday. Got in yesterday but wasnt a great workout. Struggled with energy.
 
jrock645- And here I was about to ask "so wasn`t your workout better after taking some time off?" after reading the first part of that! You`ll be back in the groove in no time.

I`ve been concentrating a bit on forearms, which are always a big deal to me since I started with real scrawny ones...getting Wrist Curls (regular and reverse) really scienced out. Accumulatorette thinks I oughta write up an actual article that she`d see if she could market. Hey, everybody else who thinks they know it all does it...but I`m currently trying to put together a decent post on the AirWand. Hey, you know how I post a long freakin` book on every little thing so it takes me forever when I`m trying to *really write* comprehensively about something.
 
Air fryer...can I on a post heart attack heart healthy diet? Thinking of this as kind of a cheat day treat once I`m further healed up and regulated on all these meds post heart attack. I`d use avocado oil or whatever is healthiest. Doesnt use much oil from what I gather.

Thoughts? Scoldings?

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Ive never used one so i cant comment really. I think the idea of using it as an alternative to frying on your cheat day is acceptable. As long as youre not using it as a license to eat more fried food.

What kind of diet did the dr suggest?
 
jrock645 said:
Ive never used one so i cant comment really. I think the idea of using it as an alternative to frying on your cheat day is acceptable. As long as youre not using it as a license to eat more fried food.

What kind of diet did the dr suggest?
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Low carb low sodium

Stay away from processed foods, cheeses, frozen foods

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I guess since we are talking about healthier options. I`ll bring up one I`ve been using for a little while now. Algae oil, it doesn`t have much taste. I would say maybe a very lite lemon taste. Thrive brand is I think the only makers of it. It is considerably healthier than even olive oil, coconut oil, peanut oil. It has a high heat point. It`s a great option for when you do need oil. It can be hard to find.
 
Yes, Brandt - it has been a while.

K2 is one of the big 5 vitamins/minerals that the Standard American Diet (SAD) and Americans (like 60-80+%) are severely deficient in. (Others are vitamin D3, magnesium, selenium and zinc.) Combine that with the over-intake of calcium and bad things happen - like clogged arteries. K2`s role is to put calcium where it is supposed to go (i.e., the bones) and not where we don`t want it (arteries causing inflammation or breasts in women linked to cancer). The only foods that have significant K2 content are grass-fed butter like Kerrygold and (generally icky tasting and terrible smelling) bacteria-fermented products like natto. The body can synthesize out of K1 but, as K1 is tied to blood clotting, probably don`t want to overdo that at this stage.
 
jrock645 said:
Weird. Did chest and back Friday and the soreness didn’t hit until today.
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That was after you had a little layoff, right? The more you get back into it the quicker I`d expect the DOMS to hit, but I bet it`s one of those individual diff things.

Heh heh, I *still* scratch my head over working chest and back together! Back is one of the few muscle groups where I have to do pretty much (up to ~8 sets, all different, all utterly grueling because of all the resistance required) and there`s NO WAY I could do justice to chest on the same day! I always get some spill-over effect anyhow- work back, feel a little in chest; work chest, feel a *tiny bit* in my lats.

No, no, not being critical, won`t even knock the ideas behind full-body workouts, just not right for me.
 
Anybody else doing Chins in an angled position? Or does everybody always do them straight perpendicular? If you do both, which comes first (or does that vary)?

Anybody else using Resistance Bands to add intensity to Chins? Or to any other exercise for that matter...
 
I’m still working my way through assisted chins. I’ve never been good at them, no matter how good of shape I was in. Even when I wrestled in high school and did 250 push-ups and 1000 crunches every day(in addition to wrestling practice) I could barely do a few chins. Could run 15 miles, still no good. Could deadlift 315 5x’s at 185lbs, still a struggle. Some of it just has to do with having a long, lanky build. Tough to do bench, chins and squats with a build like that since the weight inherently has to travel a further distance.

Adding weight flat pulls and machine rows lately, up to moving as much weight as I can ever remember. With some more progress, I’ll add chins back in September when I switch back to a split routine.
 
For some reason chins are one of the few movements where I can use decent poundages..might get back to all those hours spent on the monkey bars when I was a little tyke.

jrock645- Yeah, more of that "everybody`s the same only different" stuff. And long limbs (and/or torso) certain can make a difference! I always joke that I have "short T-Rex arms" (no, nothing weird, just a *little* short for the rest of me like...only a tailor can tell) and I sometimes wonder how that factors in.

It sure does sound like you`re built for endurance...all those pushups/etc....just very different from low-rep work. Something to do with the A & B varieties of TypeII muscle fibers, or that`s what I suspect.
 
Cardio day today. Have a dr`s apt in the morning tomorrow to hopefully get another nerve block done on my back(it`s been a year). Will be an off day tomorrow, so I decided to do a bit more and "treat myself," so to speak. So I did:

15 minute warmup on the elliptical.
6 minutes HIIT on the bike- not sure what was different today, but managed to get my HR to 170 on all but 1 work intervals.
military PT calisthenics workout
25 minutes on the elliptical, HR at 150 for the duration
Some glute/hamstring exercises for my back/core.

Yeah, I know- if that`s a "treat" I`d hate to see a punishment... ;)
 
You know.. this healthy eating and living stuff ain`t that bad. I`m finding lots of things that are both delicious and not bad for me.

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showbbq said:
Like what? I need ideas
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Well I`m on low sodium/ low carb diet

I mean it`s pretty simple the more I think about it.

Eat fresh stuff.

For drinks I like these...
Fresh fruit and veggies (you can saute them in avocado or coconut oil or evoo but not as good as the former)

You can make a fruit salad with nonfat yogurt of your choice...that fruit salad can be blended and add the Bai of your choice for an added flavor boost.

Red cabbage is wonderful if you cut it up and bake it till its crispy.

I`m still experimenting but I feel so much better off of my previous "ok" diet.
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