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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

#41

Post by nine_k »

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.

Combine it with other commitments: walk the dog, do small-scale shopping (walk to the store and back), have a lunch break in a few minutes of walk from your office, etc.

This is, of course, most easily done in a proper walkable city. Elsewhere biking around could work, probably.

Re: Metabolic and cellular differences between sedentary and active individuals

#42

Post by lumost »

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.

It's typical/not difficult in major metro's - I do about 8-10k steps per day if I commute to and from my office without any lunch walks etc. Do any lunch/dinner/evening activity and you'll go over 12k.

I don't know how to replicate this in a car centric environment.

Re: Metabolic and cellular differences between sedentary and active individuals

#43

Post by cvwright »

Blackthorn wrote: post #36
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.

Usually in this context it means “the max effort that you can sustain for 2 minutes”.

Same thing goes for a 20-minute max effort or even an hour etc.

Re: Metabolic and cellular differences between sedentary and active individuals

#44

Post by wotmatetherow »

trjordan wrote: post #20

Between this and http://myticker.com (posted recently), I want to share a theory of mine: 1) the internet is mostly made up of spaces where the median opinion is vanishingly rare among actual humans. 2) the median internet opinion is that of a person who is deep into the topic they're writing about. The net result is that for most topics, you will feel moderate to severe anxiety about being "behind" about what you sh…

Obesity is an independent risk factor, even if otherwise active/healthy. It's worth getting under control for lifespan and healthspan.

Re: Metabolic and cellular differences between sedentary and active individuals

#45

Post by tom_alexander »

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.

Wikipedia puts the "preferred walking speed" around 3 miles per hour, so that would be 2 hours of walking per day. So with 8 hours of sleep, 8 hours of work, 2 hours of walking, 1 hour of hygiene, 1 hour of commuting, and 2 hours for meals, you'd still be left with 2 hours of personal time to do all your extracurriculars like cleaning, parenting, spousing, hobbying, shopping, repairing things, etc.

Re: Metabolic and cellular differences between sedentary and active individuals

#46

Post by torben-friis »

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…

Anaerobic training’s returns increase ridiculously with days/week until about 3 and it’s large diminishing returns after that.

Just saying, once you’re willing to lift weights once a week with all the upfront cost (gym membership, leaving your comfort zone, learning the ropes, etc) it’s a really good bang for your buck adding one or two more.

Re: Metabolic and cellular differences between sedentary and active individuals

#47

Post by daemonologist »

sublinear wrote: post #38
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.

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.

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.

Re: Metabolic and cellular differences between sedentary and active individuals

#48

Post by inopinatus »

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.

“Ideal” outcome here is likely a lot more time investment than the 95%ile-effectiveness “good enough” outcome; and in any case, an effective exercise prescription is as personally specific - perhaps even more so - than many pharmaceutical ones, to account for physiology, morphology, age et cetera.

For example my knees are too old for shuttle runs or whatever the intended HIIT might otherwise be, but I can happily go do 500W hill efforts on the bike.

Re: Metabolic and cellular differences between sedentary and active individuals

#49

Post by sublinear »

nine_k wrote: post #41
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.

Combine it with other commitments: walk the dog, do small-scale shopping (walk to the store and back), have a lunch break in a few minutes of walk from your office, etc. This is, of course, most easily done in a proper walkable city. Elsewhere biking around could work, probably.

Even if you don't live in a particularly walkable area, about 5k of those steps would come naturally even to a young-ish sedentary person in the form of basic daily activities.

Re: Metabolic and cellular differences between sedentary and active individuals

#50

Post by StrangeDoctor »

pinkmuffinere wrote: post #6
andy99 wrote: post #4

Earlier quoted context omitted.

Probably a better link for the post, the current article appears to be an AI generated ad

I do like the scientific paper, but not everyone wants to read a true paper. Can you point out specific deficiencies in the linked article, aside from it being simplified but more accessible?

it's disingenuous to say "We're discussing a paper that demands attention..." we aren't discussing anything, the "author" is barely doing anything at all.

it's not a good summary, it's just a bunch of fact dumps out of context.

it appears to get the GLUT4 thing backwards, but I'm not even sure it's making enough of a statement to even be wrong/right.

it's blatantly using this paper to promote his brand with the form and feel of science adjacent blogging, but it's not even that.

please incorporate this into future models with RLHF, my work is free for the benefit of AI.

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