Too much sitting, too little exercise may accelerate biological aging • Hacker News Board

Re: Too much sitting, too little exercise may accelerate biological aging

#281

Post by midwestcode » Thu, Jan 19, 2017, 5:57 PM UTC

irishbro wrote: post #243

midwestcode wrote: post #227

Earlier quoted context omitted.

This is part of what keeps me distant from weightlifting. Everyone you talk to offers a different routine (admittedly, almost all of them are some combination of squats, deadlifts, etc., all of which are workouts I struggle with). I should probably apply the same process as I have with frontend web frameworks... just pick one and roll with it, it will "workout" in the end.

I think people put to much emphasis on the program to follow. The real secret to progression in the gym is dedication. The guy who shows up 4 times a week for a year doing his own made up program is going to look better than the guy doing the latest program they are recommending online for 2 months then giving up.There isn't any perfect system or quick answers so I find its best to just do exercises you enjoy and set…

Thanks for the reply - both you and all others. I've been struggling with asthma lately which was quite a set back, but I think that's only more of a reason to try and get into better shape.

Re: Too much sitting, too little exercise may accelerate biological aging

#282

Post by sn9 » Thu, Jan 19, 2017, 5:59 PM UTC

usaphp wrote: post #135

sn9 wrote: post #117

Earlier quoted context omitted.

Barbell training (e.g., presses, squats, deadlifts, etc.) 2+ days per week to the point that you can deadlift twice your bodyweight or more. Get to the point of being able to do 30 pullups in a row. Running 30 minutes or more 3+ days per week until you can run a 5k in less than 20 minutes. (Any form of cardio is acceptable and has an equivalent distance and pace.) The above are goals that are achievable for most peop…

Running 5k under 20 minutes is not an achievable goal for most people over 30...I play soccer twice a week and so weight lifting, am in pretty good shape and tried to run 5k in under 20 minutes and just could not, spent like half a year running almost every other evening and the best I could get was 21:20. And it's definitely not easily maintained... Also 30 pull ups is not an easily achievable number...my friend who…

It's funny you make that claim but are only 1:20 away from it.

Same with your friend who can do 30 . . . .

You probably only have to increase the number of slow miles you run per week to get to sub-20. That's the usual advice in r/running.

For 30+ pullups, I never said it was easy. A program I like is the Strongfirst Fighter Pullup program. Another is the Armstrong program.

Most people don't train for those goals explicitly and they aren't aware of the programming and other lifestyle choices that will take them there. There's a difference between easy and achievable.

Re: Too much sitting, too little exercise may accelerate biological aging

#283

Post by sn9 » Thu, Jan 19, 2017, 6:03 PM UTC

JamesBarney wrote: post #274

sn9 wrote: post #132

Earlier quoted context omitted.

Again, arbitrary. But still doable provided intelligent programming.

sn9 Whats your weight btw? I think these goals are probably easier if you're on the lighter end. I'm 210lbs been working out for years and most of these goals seem unachievable. I feel like these goal would barely be achievable for your average man who is 200 lbs and in his 30's or 40's without a fanatical devotion to weight lifting, a high protein diet, and probably a large supplement intake(creatine). Even then I w…

Yeah part of those goals is that it kinda forces you to be lean, since they're more difficult if you're overweight.

I'm not certain about the 5k goal at 200+lbs, but I think the pullups should still be achievable on a good program.

At any rate, just aiming for them in good faith and with honest effort will provide many health benefits, which was the point of my comment.

Re: Too much sitting, too little exercise may accelerate biological aging

#284

Post by dspillett » Thu, Jan 19, 2017, 6:08 PM UTC

louprado wrote: post #252

Philipp__ wrote: post #177

I am fairly young, 22, mostly sitting in front of the computer, even sitting while studying. So it could be said I sit around 10 hours per day. When I was younger, up until the end of high school, I used to do sports, but since I got to college, I simply stopped caring. My body is skinny, really skinny, I weight 61kg, and I had that weight for last 7 years. But one day I thought maybe I should do something, not for t…

Here are three steps to gaining weight: First, get more healthy calories in your diet. Second, learn to think like a strong person and learn good form. Third workout 20 minutes 3 to 4 times a week and workout hard focusing on squats and dead lifts. A proper squat will make your whole body strong and you'll grow muscles you didn't know existed. Some comments: Other than adding nuts to my diet, I personally struggle wi…

> healthy calories

A calorie is a calorie. It is just a measure of available energy (1Kcal is about 4Kjoule). The energy itself does not vary.

What does vary is how fast the body processes and can use/store it. 600Kcal worth of food that has most of its calories in processed sugar will be processed and stored relatively quickly so you'll be hungry again sooner than after a 600Kcal meal that has most of its calories in protein or longer form carbs (or to some extent, fats) which the stomach takes longer to process and so keeps you feeling satiated longer.

Of course sometimes you want fast energy (before/during a run for instance) so small sugars are more desirable at those points - tailor your diet to your planned activity.

People who equate fruit and vegetables to "healthy calories" are conflating two things: the calories and nutrients. 250Kcal worth of fruit and veg is healthier than a 250Kcal Mars bar not because of "better calories" but because of the satiation factor as mentioned above and other nutritional factors (fibre, vitamins, minerals, ...).

Also, don't go out of your way to completely avoid carbs. That isn't really effective and some would say unhealthy. Try avoid processed sugars yes, but not carbs overall.

Re: Too much sitting, too little exercise may accelerate biological aging

#285

Post by sn9 » Thu, Jan 19, 2017, 6:09 PM UTC

saiya-jin wrote: post #173

sn9 wrote: post #117

Earlier quoted context omitted.

Barbell training (e.g., presses, squats, deadlifts, etc.) 2+ days per week to the point that you can deadlift twice your bodyweight or more. Get to the point of being able to do 30 pullups in a row. Running 30 minutes or more 3+ days per week until you can run a 5k in less than 20 minutes. (Any form of cardio is acceptable and has an equivalent distance and pace.) The above are goals that are achievable for most peop…

those are some ridiculous statements. i'll ignore rest and focus on 2x the body weight via deadlifts. for me this would mean doing 180kg (400 pound) deadlifts which most people simply never ever achieve with 2-3x/week routine (I am lean 188cm tall sporty guy). unless you have a) excellent genes for joints and all connective tissue (tendons, legaments etc) and b) super-duper perfect flawless form that you can maintain…

A double bodyweight deadlift is actually an extremely common milestone for people running an intelligently designed program within the first 6 months to a year of training, if not sooner.

Here's a good site for reasonable strength standards per body weight and gender (though I feel the time estimates in the key are overly cautious): https://symmetricstrength.com/standards#/200/lb/male/-

Re: Too much sitting, too little exercise may accelerate biological aging

#286

Post by tmaly » Thu, Jan 19, 2017, 6:13 PM UTC

stinkytaco wrote: post #259

tmaly wrote: post #241

Earlier quoted context omitted.

I am in a very similar situation. I have started doing a fast walk in the morning. I am looking into the no equipment, no gym style workouts that take 20 minutes.

I'd be interested to hear what you've found. I've bounced around to various things of varying quality. Youtube's got tons of stuff, but no coherent program. I did the Scientific 7-Minute Workout [0], which was surprisingly good for a lunch hour (when factoring in transit, cleanup and actually needing to eat, 7 minutes isn't too far off), but obviously one would hit a ceiling pretty quick. I've also found Never Gymles…

I picked up two books off of Amazon. One book touts no gym, but requires a set of step planks and a pull up bar for some of the exercises listed.

The other book lists 100 exercises with no equipment.

I am starting out slow trying to put together a coherent workout from these two.

Re: Too much sitting, too little exercise may accelerate biological aging

#287

Post by hacktothefuture » Thu, Jan 19, 2017, 6:22 PM UTC

hufflepuff wrote: post #264

driverdan wrote: post #233

Earlier quoted context omitted.

> You will not actually lose fat by lifting weights Of course you can lose fat by lifting weights. Calories in < calories out = weight loss (hopefully fat). Any type of physical activity increases calories out.

> Calories in Nope. When calories in https://intensivedietarymanagement.com/how-do-we-gain-weight... https://intensivedietarymanagement.com/a-calorie-is-a-calori... > Any type of physical activity increases calories out. This may be true but that doesn't mean that physical activity has a measurable effect on weight loss: https://intensivedietarymanagement.com/myth-exercise-exercis... https://intensivedietarymanagemen…

Nope. Anybody who has lost weight can confirm eating less results in fat (and some muscle) loss.

Re: Too much sitting, too little exercise may accelerate biological aging

#288

Post by mtdewcmu » Thu, Jan 19, 2017, 6:27 PM UTC

eivarv wrote: post #158

mtdewcmu wrote: post #88

Earlier quoted context omitted.

The data always turn out the same way. Healthier people exercise more. Sicker people exercise less. One person sees sick people sitting and concludes that they are sitting because they're sick. Another person concludes that they're sick because they're sitting. We need better-quality studies to really determine if sitting makes people sick.

I don't understand what you mean by "better-quality studies" (in the context of this study). It seems to me that you're really looking for follow-up studies. This study "assessed the association of sedentary time with leukocyte telomere length (LTL)" [0] - that's it. Investigating causal relationships would be another study. You're right about alternate interpretations/speculation, though. [0]: https://academic.oup.c…

We need better-quality studies to draw conclusions about causality. A correlation is just a correlation.

I didn't read the original study, so I don't know if it drew unwarranted conclusions about causality, but the Science Bulletin article certainly implied them.

Re: Too much sitting, too little exercise may accelerate biological aging

#289

Post by rubicon33 » Thu, Jan 19, 2017, 6:31 PM UTC

DrScump wrote: post #18

rubicon33 wrote: post #11

"We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day" In other words, you can't exercise away an unhealthy life style. That's very similar to diet. In fact, the big 3 (diet, exercise, and sleep) taken together are far greater than the sum of their parts. As a developer with a full time job, and side projects, I can easily find myself sitting in a cha…

In other words, you can't exercise away an unhealthy life style.> Did you interpret that backwards? (shorter telomeres: bad )

You know what, I did. Thanks for pointing that out! >_I would delete my original comment but it looks like I can't.

Re: Too much sitting, too little exercise may accelerate biological aging

#290

Post by rubicon33 » Thu, Jan 19, 2017, 6:35 PM UTC

gragas wrote: post #35

rubicon33 wrote: post #11

"We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day" In other words, you can't exercise away an unhealthy life style. That's very similar to diet. In fact, the big 3 (diet, exercise, and sleep) taken together are far greater than the sum of their parts. As a developer with a full time job, and side projects, I can easily find myself sitting in a cha…

>"We found that women who sat longer did not have shorter telomere length if they exercised for at least 30 minutes a day" >In other words, you can't exercise away an unhealthy life style. I conclude exactly the opposite.

Yup, my mistake.