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Metabolic and cellular differences between sedentary and active individuals

howardluksmd.substack.com

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Re: Metabolic and cellular differences between sedentary and active individuals

#141

Post by TylerLives »

lucyjojo wrote: post #125
dachris wrote: post #112

Earlier quoted context omitted.

The manual for a human body says several hours of exercise per day. Children try to follow it, but it's being made hard for them, and by the time you're an adult most have learned to forget the natural instincts for movement and how much fun you can have doing physical exercise.

never understood the physical exercise is fun thing. i do it but it's just pure pain. i guess people are wired differently.

It depends on what you're doing. I could play sports for hours and completely lose my sense of time. If I had to run on a treadmill for 20 minutes I'd die of boredom.

Re: Metabolic and cellular differences between sedentary and active individuals

#142

Post by xgulfie »

nradov wrote: post #93
xgulfie wrote: post #15

Earlier quoted context omitted.

That "outside of daily tasks" addendum is killing me. What task performed regularly during the day is not a daily task???

If you're working in a professional / managerial / technical occupation then your daily tasks are probably irrelevant from an exercise perspective. (If you walk to work then that might help a little.)

I understand the answer to this given that the occupation is sedentary, yes

Re: Metabolic and cellular differences between sedentary and active individuals

#143

Post by wizzwizz4 »

makk wrote: post #87
justinator wrote: post #63

Earlier quoted context omitted.

I love when exercise is hyper-optimized as possible so I can back to what's most important: working at a job I actually hate to make as much money as possible -- the real source of my happiness.

Unlikely that working a job leads to making as much money as possible.

The job I actually hate is white-collar crime.

Re: Metabolic and cellular differences between sedentary and active individuals

#144

Post by tasuki »

dooglius wrote: post #27
domenicd wrote: post #22

A lot of people in the comments are expressing curiosity about "ideal" amounts of exercise to avoid these sorts of problems. I have a real-life friend whose hobby is studying this stuff. His recommendations boil down to: - 1/week 20 minutes HIIT: 5 minutes warmup, 3x(2 minutes high intensity + 3 minutes low intensity) blocks. - 1/week strength training focused on large muscle groups. - 12,000 steps per day walking (H…

Isn't 12k steps like 6 miles? I could plausibly jog that much, but to walk it every day seems like a huge time commitment.

My commute is a little less than that. It's certainly a better time investment than being stuck in traffic...

Re: Metabolic and cellular differences between sedentary and active individuals

#145

Post by solraph »

storus wrote: post #134
solraph wrote: post #107

Earlier quoted context omitted.

Fair enough, I don't think it changes my the conclusion though. On that basis, I would say that someone whose entire exercise regime is doing HIIT a few times a week for 8 minutes (24 minutes in total) is not going to be hitting the 6x multipler required for an equivalent of regular 150 minutes of exercise.

Look up Tabata intervals, used to train speed-skating Olympians.

If that is the entirety of their training regime, I will simultaneously be amazed and change my opinion.

However, I still maintain that if someone is _only_ doing 8 minutes of HIIT 3x times a week, it is not equivalent of a getting 150 minutes of regular exercise per week.

Without further context, it's impossible to comment further.

Re: Metabolic and cellular differences between sedentary and active individuals

#146

Post by BobaFloutist »

laszlojamf wrote: post #114
abraxas wrote: post #77

I dislike most forms of exercise for one reason or another. I'm likely on the autism spectrum and have all the clumsiness that comes with the package so ball sports or dance are particularly hard and turned me off of sports for decades. I also dislike walking and hiking as nature loves to make me miserable - I'm a pale mosquito magnet. Meanwhile walking in my city is a miserable experience as the urban environment is…

I've been trying to get into swimming for years, but being on the ADHD-side instead, I just find it intolerably boring >.<

A lot of people swear by waterproof bone-conduction earbuds for swimming, which could probably make it considerably less boring.

Re: Metabolic and cellular differences between sedentary and active individuals

#147

Post by sublinear »

Libidinalecon wrote: post #130
daemonologist wrote: post #47

Earlier quoted context omitted.

An hour is only 5k, maybe 6k steps for me (I'm sure it varies by individual). 12k is two hours of walking minimum, six or seven miles, which is a pretty big chunk - I did that much in college walking to class, and when I briefly lived in a city, but no way I'm getting that in on a daily basis out here in the suburbs. The other stuff, yeah no problem.

So much depends if you work remote or not. Before covid, I would hit 10k steps with just a 30 minute walk after work because the office involved so many cumulative steps. Since going remote, it is very difficult with a 60 minute walk. Walking 90 minutes after work is not going to happen so I just focus on my nutrition all the more now.

I work remote and live in a very car-centric suburb. I still somehow average about 10k steps a day with just daily chores and errands.

Maybe I should thank my parents for raising me the way they did because there's zero effort on my end other than the desire to take breaks outdoors, keep things clean indoors, and eat well. On that last point I try to cook most of my meals with fresh ingredients and enjoy shopping in person instead of delivery or pick up.

Re: Metabolic and cellular differences between sedentary and active individuals

#148

Post by lofaszvanitt »

domenicd wrote: post #22

A lot of people in the comments are expressing curiosity about "ideal" amounts of exercise to avoid these sorts of problems. I have a real-life friend whose hobby is studying this stuff. His recommendations boil down to: - 1/week 20 minutes HIIT: 5 minutes warmup, 3x(2 minutes high intensity + 3 minutes low intensity) blocks. - 1/week strength training focused on large muscle groups. - 12,000 steps per day walking (H…

12000 steps is around 10km. And takes around 2-2.5 hours of walking. So I say it is total baloney. Only very few people can do that amount of walking daily. Plus after you do a 2+ hour walk your body next day needs time to recuperate. As an added note it could be utterly boring to walk the same route again and again.

Rather do 6 km slow running 2 or 3 times a week (of course if you are not severely overweight). You can do that in one hour and one running session is enough for 2-3 days. It also strenghtens your core and every other muscle in your body. You will also eat less. If you can mix it with strength training that includes your 4 headed leg muscles you will feel yourself like a champ.

Lot of literature is absolute hogwash in this space because most of them is theoretical and they regurgitate the same old bs. Like idiots saying running half an hour is 400 kcal :D.

Your body is a system, and not a robot or an engine that needs x amount of gas and oil to go for y kilometers.

Re: Metabolic and cellular differences between sedentary and active individuals

#149

Post by DontchaKnowit »

lucyjojo wrote: post #126
lm28469 wrote: post #116

Earlier quoted context omitted.

> Walking 2 hours per day is a completely impractical fantasy. Tell people you spend 12 hours a day starring at a screen and they won't bat an eye, tell them you walk 10k step a day and they'll try to convince your it's unpractical, unhealthy, "10k is a made up number anyways", "I don't have time", "isn't it too hard?"

it depends on your circumstances but for a lot of people it's impractical. i want to spend my free time with my kids, not walking somewhere in the woods/city. i walk 2 hours once a week after their bed time. but i certainly can't do that every day or i would die of exhaustion.

Um, wlcouldnt you walk wkth your kids?

Re: Metabolic and cellular differences between sedentary and active individuals

#150

Post by lucyjojo »

DontchaKnowit wrote: post #149
lucyjojo wrote: post #126

Earlier quoted context omitted.

it depends on your circumstances but for a lot of people it's impractical. i want to spend my free time with my kids, not walking somewhere in the woods/city. i walk 2 hours once a week after their bed time. but i certainly can't do that every day or i would die of exhaustion.

Um, wlcouldnt you walk wkth your kids?

toddlers, so not happening.

plus as a kid, i absolutely hated exercise-walking with my parents. it made me despise walking for ~20 years.

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