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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

#31

Post by Insanity »

pinkmuffinere wrote: post #5
Insanity wrote: post #3

But how do you know if you exercise enough?

+1. I surf occasionally, and go rock climbing a couple times a week. Compared to the "average American" I suspect I'm pretty active. Compared to other rock climbers and surfers, I'm probably relatively inactive. If I'm not concerned about improving at these hobbies, and just want 80% of the health benefit of being active, am I achieving it? Or am I still below? Edit: From the linked paper: ''' 2.1 Subject Recruitment…

I am in a similar boat as you. I go bouldering twice a week for about 2h per session, I swim once a week for 45 minutes, and I walk an hour each day during my commute.

But I would be interested to know how much this contributes to keeping me healthy.

Re: Metabolic and cellular differences between sedentary and active individuals

#32

Post by skeledrew »

frmersdog wrote: post #10

Sumo wrestlers generally don't develop metabolic disease until after they retire, which comes with the cessation of their grueling, multi-hour daily training regimens. I wish I could find the NHK report on a group of scientists that were researching how metabolically-undesirable substances build up in muscles after as little as 20 minutes of inactivity. This is the one thing that makes me so angry about the state of…

I like the reenvisioning thoughts here. We're well overdue a Minority Report style upgrade to our I/O peripherals, with keyboard and mouse being relegated to backup use.

We have/had a few things which could help (Leap Motion controller, Kinect, etc), but it's really hard to imagine how to generalize interfaces for these new device forms so they're at least on par with the old from a productivity perspective. Otherwise, people outside of research and maybe gaming won't really be sold on it.

Re: Metabolic and cellular differences between sedentary and active individuals

#34

Post by Madmallard »

rester324 wrote: post #18

I haven't read the paper, but what I am curious about, how much of the damage can be turned back if someone becomes physically active after a long sedentary period? Let's say someone already had low fat oxidization and/or cardiovascular disease, how much of that can be "cured" by being active? This post claims: the good news is, this is reversible. But is that so? Is it also proven to reverse things in all cases? I w…

I’ve been chronically ill for 11 years now. I wasn’t really exercising basically at all for 8 of them then I started walking 3 years ago and jogging 1 year ago and cycling 6 months ago. My VO2 max was 52 at age 24. 40 when tested a year later after becoming sick. I had it retested a year ago and it was 36.5. But I ran a 5:59 mile a month ago so it is very likely higher now. But I haven’t been able to get it retested since it is expensive. But my general health has massively improved in the past 6 months. I cycle 10-20 miles a day every day. I had like diastolic heart dysfunction and tons of arrhythmia showing up years ago and had a heart monitor redone this year and the rhythm is back to what it looked like before I became ill. I’m still sick but just seems like I have more vitality anyway now despite that.

Re: Metabolic and cellular differences between sedentary and active individuals

#35

Post by g-nair »

rootusrootus wrote: post #16
UltraSane wrote: post #12

Earlier quoted context omitted.

The best indicator of fitness is your VO2 max value and this can be estimated using fitness trackers and smart watches. You should try to be in the top 10% for your age bracket. The higher the better as all cause mortality decreases as VO2 max increases.

My gripe with VO2 max on my Apple Watch, at least, is that Apple has dozens of different workout options, but none of them include the option of changing your body weight. So my VO2 max was climbing steadily until I added rucking to my workouts, and now it's been dropping. Nowhere do I have the option of telling the watch that I'm intentionally carrying extra weight. This should be trivial to add into the UI and fact…

I thought I was alone in this gripe but I’m happy to see someone who’s experienced the same! For my longer runs, I’ll wear a hydration vest. It seems to have an impact on my Average HR due to the added weight, and I will always see a little drop off in my VO2Max estimation as a result. A bit of a bummer :)

Re: Metabolic and cellular differences between sedentary and active individuals

#36

Post by Blackthorn »

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…

People must have very different definitions of HIIT because there's no way someone is sustaining a 2 minute absolute max-effort sprint.

Re: Metabolic and cellular differences between sedentary and active individuals

#37

Post by striking »

John23832 wrote: post #28
dooglius wrote: post #27

Earlier quoted context omitted.

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.

Then jog it? That's not a negative.

There's a difference between aerobic and anaerobic exercise. For many people, that manifests as walking being different from running. Which "zone" your heart rate is in (as compared to your maximum heart rate for your age group) tends to be a good indicator of which kind of exercise you're doing. It's important to do both kinds of exercise, with an 80/20 rule being pretty commonly followed.

Re: Metabolic and cellular differences between sedentary and active individuals

#38

Post by sublinear »

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.

The walking is the only true daily exercise commitment here, and 10k steps is a classic goal. Close enough for me would be reinterpreting this as "walk about an hour a day".

Otherwise, I think once-a-week HIIT and once-a-week strength training sounds very reasonable and easy to maintain for just about anyone.

Re: Metabolic and cellular differences between sedentary and active individuals

#39

Post by UltraSane »

g-nair wrote: post #35
rootusrootus wrote: post #16

Earlier quoted context omitted.

My gripe with VO2 max on my Apple Watch, at least, is that Apple has dozens of different workout options, but none of them include the option of changing your body weight. So my VO2 max was climbing steadily until I added rucking to my workouts, and now it's been dropping. Nowhere do I have the option of telling the watch that I'm intentionally carrying extra weight. This should be trivial to add into the UI and fact…

I thought I was alone in this gripe but I’m happy to see someone who’s experienced the same! For my longer runs, I’ll wear a hydration vest. It seems to have an impact on my Average HR due to the added weight, and I will always see a little drop off in my VO2Max estimation as a result. A bit of a bummer :)

You can set your weight to your total weight including accessories. But it might skew other values like body fat percentage.

Re: Metabolic and cellular differences between sedentary and active individuals

#40

Post by jelsisi »

Madmallard wrote: post #34
rester324 wrote: post #18

I haven't read the paper, but what I am curious about, how much of the damage can be turned back if someone becomes physically active after a long sedentary period? Let's say someone already had low fat oxidization and/or cardiovascular disease, how much of that can be "cured" by being active? This post claims: the good news is, this is reversible. But is that so? Is it also proven to reverse things in all cases? I w…

I’ve been chronically ill for 11 years now. I wasn’t really exercising basically at all for 8 of them then I started walking 3 years ago and jogging 1 year ago and cycling 6 months ago. My VO2 max was 52 at age 24. 40 when tested a year later after becoming sick. I had it retested a year ago and it was 36.5. But I ran a 5:59 mile a month ago so it is very likely higher now. But I haven’t been able to get it retested…

What illness if you don't mind me asking?
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