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How Strenuous Exercise Affects Our Immune System

nytimes.com

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Re: How Strenuous Exercise Affects Our Immune System

#111

Post by hathawsh »

nradov wrote: post #109
hathawsh wrote: post #78

Earlier quoted context omitted.

A couple of years ago, I took a half-day hike up a mountain called Timpanogos with my son. According to my fitness tracker, I burned over 8000 kcal on that trip. It was a bit strenuous, but not painful. The estimate of calories burned seemed reasonable to me. EDIT: According to this chart, I probably burned around 600 kcal per hour: http://www.nutristrategy.com/caloriesburnedwalking.htm It took us about 8 hours, so t…

Not even close. It's highly unlikely that you burned more than about 3300kcal (and probably less). You can check out calorie counts from hikers with similar times on Strava. https://www.strava.com/segments/8428908

Maybe. My body is definitely less efficient than those runners. :-) According to this site, typical energy expenditure on the Timpanogos hike is 4000-5000 kcal:

https://www.bettercheaperslower.com/ways/to-the-summit-of-mt...

Re: How Strenuous Exercise Affects Our Immune System

#112

Post by InitialLastName »

jumpmancw wrote: post #24
patrickg_zill wrote: post #7

Earlier quoted context omitted.

So you do 1 Rep Max once a week. Not bad advice. How many warm up sets do you do?

It's actually very bad advice, do not do this. All of the literature will plainly tell you this is a bad idea.

Pfft what could those scientists/doctors/trainers/experienced athletes possibly know that some dude on the internet can't anecdote his way into correctness? /s

Re: How Strenuous Exercise Affects Our Immune System

#113

Post by Buldak »

chrisfosterelli wrote: post #84
mrfusion wrote: post #66

Earlier quoted context omitted.

Why do you think cycling would burn more calories than jogging?

They are actually much more similar than most people realize. However, people usually burn more calories total on cycling because it's easier to put longer time periods into cycling than it is for running. Put another way, an average cyclist will find a 2 hour bike ride to be an average ride but an average runner will consider a 2 hour run to be quite long.

As much as I enjoy cycling, I don't have anywhere near enough time to accommodate a bike regimen equivalent to my running regimen. To my mind, the only way cycling comes out ahead of running for most people is if (1) they have an usual amount of free time (e.g. enough to go on three hour rides every day), or (2) they're unable to run without injuring themselves.

Re: How Strenuous Exercise Affects Our Immune System

#114

Post by sternocleidom »

chrisfosterelli wrote: post #77
sternocleidom wrote: post #39

Earlier quoted context omitted.

Running is probably the worst sport as far as caloric expenditure is concerned. A serious endurance cyclist or swimmer will certainly go through 3000 kcal on a normal training day if not more. I've burned an estimated 5000kcal daily on the bike for weeks. What's more is I know these numbers are very accurate as we train with power meters that record our energy expenditure with minimal error. It's important to disting…

> Running is probably the worst sport as far as caloric expenditure is concerned. This is not correct. They are relatively close, though in fact swimming on average will burn slightly less calories than running per hour of activity for most paces of comparative effort [0]. > I've burned an estimated 5000kcal daily on the bike for weeks This is around 3.5 to 10 hours of cycling a day depending on your weight and speed…

Check this out http://www.businessinsider.com/how-many-calories-cyclists-bu...

"Each day participants ride, on average, about 100 miles and burn some 6,071 calories"

As a competitive, but still amateur cyclist I would do something in this ballpark almost every day. Hence 3000 - 5000 calories. And I'd often run for an hour or play soccer on top of this since I wasn't a pro.

I did spend a lot of hours on the bike, as serious athletes tend to do. Years of experience with myself and many other national caliber athletes tells me that we do in fact get sick from strenuous exercise, all the time.

Re: How Strenuous Exercise Affects Our Immune System

#115

Post by mkirklions »

beala wrote: post #95
mkirklions wrote: post #5

This article doesnt make mention of my workout where I lift something heavy 1 time. I had the idea that I wanted to reduce time in the gym, so I used the potential energy equation PE= M g h I'm not getting any taller, so the only thing I could change was either the reps or mass of weight moved. I made it my goal to lift heavy weights so I'd only need to deadlift 1 time and be able to pig out. TBH, it works, I lose 1…

Ok, let's think about the energy equation. In order to do as much work with a one rep workout versus a standard 5x5 (five sets, five reps) workout, you'd need to be lifting 25 times more weight (one rep total vs 25 reps total). The problem is, your one rep max is not going to be 25 times your 5x5 max. In any case, I don't think the premise underlying this makes sense. Resistance training is for triggering muscle grow…

I agree that a 5x5 is more effective vs a 1 rep lift.

But the problem statement begins with- You need to finish the gym in less than 2 hours/week.

I like strength training, especially 3x5s.

My workout looks closer to a 5/3/1/5 pyramid due to warmup and trying to burn myself out on the last set.

I'm glad you mentioned this, I'll play with the math this weekend and try to find a point of diminishing returns.

Re: How Strenuous Exercise Affects Our Immune System

#116

Post by mkirklions »

WhompingWindows wrote: post #53
mkirklions wrote: post #5

This article doesnt make mention of my workout where I lift something heavy 1 time. I had the idea that I wanted to reduce time in the gym, so I used the potential energy equation PE= M g h I'm not getting any taller, so the only thing I could change was either the reps or mass of weight moved. I made it my goal to lift heavy weights so I'd only need to deadlift 1 time and be able to pig out. TBH, it works, I lose 1…

How long does it take you to get to the gym? Surely doing a couple more reps after getting to gym, warm-up, and mobility isn't going to hurt your time spent.

My gym is in the basement. 500$ for the entire set.

Got a gym crew that probably takes the longest to put on my friends weights.

Re: How Strenuous Exercise Affects Our Immune System

#117

Post by mkirklions »

vxNsr wrote: post #106
mkirklions wrote: post #5

This article doesnt make mention of my workout where I lift something heavy 1 time. I had the idea that I wanted to reduce time in the gym, so I used the potential energy equation PE= M g h I'm not getting any taller, so the only thing I could change was either the reps or mass of weight moved. I made it my goal to lift heavy weights so I'd only need to deadlift 1 time and be able to pig out. TBH, it works, I lose 1…

For real? How high do you lift it? How's your back? Who's we? (can I join)

All at least 2 reps, goal is 5.

Day 1 Deadlift- 435 Bench- 235

Day 2 Squats-345 OHP-160

Back is surprisingly great, my first deadlift was only 90lbs. Ive come a long way.

Here is the cheatsheet I follow: http://efficiencyiseverything.com/wordpress/wp-content/uploa...

Re: How Strenuous Exercise Affects Our Immune System

#118

Post by mkirklions »

patrickg_zill wrote: post #7
mkirklions wrote: post #5

This article doesnt make mention of my workout where I lift something heavy 1 time. I had the idea that I wanted to reduce time in the gym, so I used the potential energy equation PE= M g h I'm not getting any taller, so the only thing I could change was either the reps or mass of weight moved. I made it my goal to lift heavy weights so I'd only need to deadlift 1 time and be able to pig out. TBH, it works, I lose 1…

So you do 1 Rep Max once a week. Not bad advice. How many warm up sets do you do?

Warmups usually are by plates.

Deadlift warmups at 45lbs, 135lbs, 225lbs, 315lbs, 405lbs, then heavy set 435lbs.

Bench is 45lbs, 135lbs, 190lbs(or whatever my workout buddy does), then 235lbs for my heavy set.

The goal is to do 2-3 since that means its good form. I am for 1 heavy set rather than 1 heavy rep.

Re: How Strenuous Exercise Affects Our Immune System

#119

Post by evo_9 »

paulcole wrote: post #94
evo_9 wrote: post #70

Started doing Tabata sprints a couple years ago. Amazing how much more effective they are versus running at a slower pace for 40 minutes (my old routine). Also, never knew this, they make self-powered treadmills which are really ideal for sprinting on. I just bought a ASUNA Hi-Performance Cardio Trainer Self Powered Manual Treadmill, it's pretty much ideal for Tabata/sprinting for a home-gym.

Effective at what?

Effective at maintaining aerobic conditioning. I wanted to get away from having to run 40 minutes 3 times a week. Doing sprints for 2-4 minutes 3 times a week is essentially the same.

Also has the added benefit over my old 40 minute jog routine of increasing my quickness. I play hockey so it was noticeable how much quicker my first 3 strides have become the past 2 years.

Pretty good read regarding all this: http://www.bbc.com/news/health-17177251

Re: How Strenuous Exercise Affects Our Immune System

#120

Post by mkirklions »

jumpmancw wrote: post #24
patrickg_zill wrote: post #7

Earlier quoted context omitted.

So you do 1 Rep Max once a week. Not bad advice. How many warm up sets do you do?

It's actually very bad advice, do not do this. All of the literature will plainly tell you this is a bad idea.

After doing strength training for years, it is all part of the routine.

You cannot do 5x5 deadlift sets once you are past 4 plates.

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