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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

#91

Post by stephen_g »

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 quite literally was thinking as I was reading your second paragraph, "hey, they should try swimming" - turns out you're well ahead of me!

I started about four years ago, and it's been awesome for me too. For me I tried it because I just never liked how running makes me feel in my chest, whereas the aerobic intensity of swimming (slower burn in zones 2 and 3) feels way better to me.

For anyone starting out, there is a bit of a hump to get over as you get some technique (I just used YouTube videos and feel). For a bit of an idea of how it can be to start, when my then-girlfriend (now wife) started coming along to some of my sessions, she had done three half marathons and was training for her fourth, but she couldn't swim 50m of freestyle in one go without a break! I remember doing two laps, having a break, then some breastroke, break, etc., whereas now I can pretty easily punch out 600m freestyle sets fairly fast before a break, or do 2km without stopping at a bit of a slower pace.

Re: Metabolic and cellular differences between sedentary and active individuals

#92

Post by kjkjadksj »

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.

Your body evolved to walk double that a day foraging and persistent hunting.

Re: Metabolic and cellular differences between sedentary and active individuals

#93

Post by nradov »

xgulfie wrote: post #15
pton_xd wrote: post #9

Earlier quoted context omitted.

According to the linked paper [0]: " - Sedentary (SED): Does not perform exercise regularly or elevate heart rate outside of daily tasks - Active (AC): Performs aerobic exercise for at least 150 minutes per week, and has at least a six-month history of doing so " A more comprehensive study that determines the optimal amount of exercise per week to achieve peak cellular function over a population would be quite intere…

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.)

Re: Metabolic and cellular differences between sedentary and active individuals

#94

Post by asdff »

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…

You should look into Moe Norman. Legendary golfer on the spectrum. You might catch the bug like he did. A round of golf is about 5-6 miles of walking.

Re: Metabolic and cellular differences between sedentary and active individuals

#95

Post by nradov »

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…

Unfortunately Apple Watch devices are kind of garbage as fitness trackers. They have good optical heart rate sensors but none of the other stuff really works well. For better or worse it's just not a use case that Apple cares about. If this matters to you then you might be better off with different smart watch from the likes of Garmin, Coros, Amazfit, etc.

Re: Metabolic and cellular differences between sedentary and active individuals

#96

Post by danielheath »

throwup238 wrote: post #81
tom_alexander wrote: post #45

Earlier quoted context omitted.

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.

> 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. In what way is parenting an extracurricular activity?

It's usually not part of a class you're taking?

Re: Metabolic and cellular differences between sedentary and active individuals

#97

Post by PantaloonFlames »

throwup238 wrote: post #81
tom_alexander wrote: post #45

Earlier quoted context omitted.

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.

> 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. In what way is parenting an extracurricular activity?

I took the comment as sarcasm.

Re: Metabolic and cellular differences between sedentary and active individuals

#98

Post by PantaloonFlames »

tom_alexander wrote: post #45
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.

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.

You are neglecting the optimizer approach of working while walking; etc. Also, hygiene during the commute - just shave and brush your teeth on the bus. And sleeping while bathing is a real time saver.

Re: Metabolic and cellular differences between sedentary and active individuals

#99

Post by andsoitis »

rootusrootus wrote: post #59
wotmatetherow wrote: post #44

Earlier quoted context omitted.

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

Across the population as a whole, BMI 30 is basically negligible increase in all-cause mortality. For someone otherwise reasonably active I wouldn't stress about the number. Ideal is somewhere around 27.

BMI over 25 is overweight. Obese is 30 or higher.

Re: Metabolic and cellular differences between sedentary and active individuals

#100

Post by kmeisthax »

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…

Playing 12s on maimai DX makes my arms sore. Is that HIIT? :P
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