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Aerobic exercise can reduce the risk of metastatic cancer in mice: study

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Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#51

Post by Fricken »

boc wrote: post #49

If anyone is looking for an easy way to get their heart rate up to max + exert themselves at max effort without doing anything too crazy, I highly recommend a C2 rowing machine. Set the program to a 5K (or 2K) and do the first half as a warmup, then go all-out for the second half. You'll easily hit your max heart rate and can try to sustain it for a minute. Doing this only takes 10-20 minutes depending on the length…

I occasionally sprint stairs. It's less impactful on the legs than flat ground sprints.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#52

Post by gregwebs »

Markoff wrote: post #10

Wouldn't be much easier just restrict sugar/glucose consumption, so you don't need to burn it by exercise? I feel this is trying to solve consequences instead of the cause, if I read the article correctly.

Keto is a successful form of cancer treatment mostly for brain cancers. Low carb/keto haven't shown dramatic benefits for cancer treatment (like most treatments, it helps some people) or for cancer prevention.

Exercise seems to fix cancer at the source as indicated by studies showing it dramatically reduces cancer risks. So IMHO restricting carbohydrate is trying to solve the consequence of excess energy through diet whereas exercise solves it at the source.

Exercise causes a variety of changes in the body beyond just altering blood sugar levels. Not all cancers are glucose driven. There is likely a larger grouping of cancers that are facilitated by excess energy in the body (glucose being one form of that), all of which might be helped by exercise. But exercise has many other downstream effects.

Rather than restricting carbs, an approach to requiring a bout of exercise before eating would be much more in line with evidence.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#53

Post by nradov »

carl_dr wrote: post #18
pedrosorio wrote: post #9

Earlier quoted context omitted.

How does one determine maximum pulse rate? I do workouts where I'm constantly at 160-170 bpm for 15 minutes and my lungs aren't burning nor am I about to collapse (aged mid-30s, if that matters)

It might sound stupid but work as hard as you can and note your maximum. I’m 180bpm-ish as a 45 year old male, I get that trying to cycle uphill as hard as I can and can sustain it for some minutes. They say the equation is 220bpm minus your age, so you should be able to go a bit higher.

Age based equations for maximum heart rate are mostly bullshit. More recent research has shown that there is much less decline in maximum heart rate with age, at least for athletes with a decent level of fitness. And there is a huge amount of natural variation between individuals which is often more significant than age effects.

Maximum heart rate is also sport dependent. For an equivalent level of fitness, maximum cycling HR is often about 10bpm lower than maximum running HR. This is because running engages more muscles and doesn't restrict breathing as much.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#54

Post by clusterhacks »

idlewords wrote: post #27
clusterhacks wrote: post #17

Earlier quoted context omitted.

From the abstract: Epidemiologic data from a 20-year prospective study of a large human cohort of initially cancer-free participants revealed that exercise prior to cancer initiation had a modest impact on cancer incidence in low metastatic stages but significantly reduced the likelihood of highly metastatic cancer. Data was gathered from a large cohort via questionnaire. Looks like the study then used responses to c…

The chief result being reported here is in the mouse model, it's not 100-some people filling out a questionnaire that got them on the cover of the journal.

Totally agree. I am extremely annoyed at the general article submitted versus the actual paper focus.

While I respect the need for these longterm survey data collection efforts, I am not sure I would frankly trust that survey to even accurately be able to tease out high-intensity vs low-intensity efforts from people participating in the study.

And the tie-in from the cohort survey results back into the motivation for the mouse study just isn't done at all. I mean out of their 148 patients with SEER scores, they make no mention at all at metastatic disease occurence or even attempt to tie that figure back to exercise intensity . . .

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#55

Post by macNchz »

kritiko wrote: post #48
marricks wrote: post #41

Pretty great thing to read coming back from a tempo run! I just go into it this year, and I'd like to say, it's more fun than I thought. Every aspect. If you get a heart rate monitor and dive into what you're doing even difficult high intensity runs are enjoyable. It's all about expectations and if you go into it thinking - "I'm going to run at 75% of my max heart rate" you know you're going to be winded, but at the…

Have you actually tested your max heart rate? I work out with a HRM for Zone 2, but I'm just going off of Polar's zones. From what I understand going more in depth requires either maxing out your HR (Steve House describes how you can do this in Training for the New Alpinism - basically sprinting uphill until you collapse, seems really unpleasant) or doing lactate testing in a lab.

Getting an accurate HR Max can be useful…I got into running several years ago and struggled early on with the zone based training recommendations until I realized it was just because my max HR was higher than the various apps estimate by default.

After running my first 5k race all-out, I recalculated my training zones based on a max of 205 instead of the 190 that the apps had estimated for me, and things started to make a lot more sense.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#56

Post by canucker2016 »

kritiko wrote: post #48
marricks wrote: post #41

Pretty great thing to read coming back from a tempo run! I just go into it this year, and I'd like to say, it's more fun than I thought. Every aspect. If you get a heart rate monitor and dive into what you're doing even difficult high intensity runs are enjoyable. It's all about expectations and if you go into it thinking - "I'm going to run at 75% of my max heart rate" you know you're going to be winded, but at the…

Have you actually tested your max heart rate? I work out with a HRM for Zone 2, but I'm just going off of Polar's zones. From what I understand going more in depth requires either maxing out your HR (Steve House describes how you can do this in Training for the New Alpinism - basically sprinting uphill until you collapse, seems really unpleasant) or doing lactate testing in a lab.

A max HR test can be done on a treadmill in a gym too.

Unless you're used to reaching your max HR during exercise - something I don't suggest - it will be painful, but you're not supposed to hold your heart rate at this level for long either, just long enough for the heart rate sensor to register that level.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#57

Post by hypersoar »

kritiko wrote: post #48
marricks wrote: post #41

Pretty great thing to read coming back from a tempo run! I just go into it this year, and I'd like to say, it's more fun than I thought. Every aspect. If you get a heart rate monitor and dive into what you're doing even difficult high intensity runs are enjoyable. It's all about expectations and if you go into it thinking - "I'm going to run at 75% of my max heart rate" you know you're going to be winded, but at the…

Have you actually tested your max heart rate? I work out with a HRM for Zone 2, but I'm just going off of Polar's zones. From what I understand going more in depth requires either maxing out your HR (Steve House describes how you can do this in Training for the New Alpinism - basically sprinting uphill until you collapse, seems really unpleasant) or doing lactate testing in a lab.

For my part, my Garmin estimates my lactate threshold heart rate. Whatever its accuracy, I find it's as good a number as any to set zones around. Otherwise, I have a good estimate of my max heart rate from a couple of times I've hit it incidentally, such as during a race. Max heart rate hurts, and it's not a place to go to during normal training.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#58

Post by mftb »

AtlasBarfed wrote: post #40
mftb wrote: post #36

Earlier quoted context omitted.

One issue with the intensity thing. In my experience, as you age, it gets harder, and harder to up the intensity without incurring injury, and if you're injured it's harder to exercise at all.

As an aging (50-something) fitness nazi, the key to this is having several different activities of varying impact levels that you can use to attain high intensity. Spinning classes, running, swimming, HIIT / Crossfit derivatives (man be careful with that though), or the elliptical machines. Even aqua aerobics can work well. And I don't think you need a 40 minute zone 4 workout. You can probably do intervals in zone 4…

Couldn't agree more about the multiple activities thing. It's helped me out a couple of different ways, consistency definitely being one.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#59

Post by candiddevmike »

boc wrote: post #49

If anyone is looking for an easy way to get their heart rate up to max + exert themselves at max effort without doing anything too crazy, I highly recommend a C2 rowing machine. Set the program to a 5K (or 2K) and do the first half as a warmup, then go all-out for the second half. You'll easily hit your max heart rate and can try to sustain it for a minute. Doing this only takes 10-20 minutes depending on the length…

IMO, do not expect to do this right after unboxing. Realize that figuring out (and strengthening your muscle to use) the correct form takes a bit of time, and if you jump into a 5k row and you aren't feeling it in the right places/it's super easy, you absolutely are not using the right form. Rowing targets muscles most people never use, especially in your back, and it should be quite fatiguing.

Re: Aerobic exercise can reduce the risk of metastatic cancer in mice: study

#60

Post by nradov »

pedrosorio wrote: post #9
imnotlost wrote: post #6

Earlier quoted context omitted.

For 80-85% of maximum pulse rate... If your lungs are burning and you're about to collapse after 30 seconds of activity the intensity is about right. Do 30 seconds high intensity, then 90 seconds low intensity (don't sit down or stand still), repeat 8 times. Rowing and sprinting works really well.

How does one determine maximum pulse rate? I do workouts where I'm constantly at 160-170 bpm for 15 minutes and my lungs aren't burning nor am I about to collapse (aged mid-30s, if that matters)

Here are a few simple field tests you can perform to measure maximum running heart rate.

https://marathonhandbook.com/how-to-calculate-max-heart-rate...

Note that wearable fitness trackers that use wrist optical heart rate sensors often don't give accurate readings on such tests so it's best to add a chest heart rate sensor.

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