Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288 
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Post by Michael on Nov 27, 2023 20:23:17 GMT
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Post by gruntbrain on Nov 27, 2023 23:20:58 GMT
Chapter 13 in Outlive : The gospel of stability : Relearning how to move to prevent injury . Attia argues for professional evaluation of alignment before doing deadlifts and squats . It makes sense but how many of us will actually perform his suggested alignment corrections ? I cheat by only doing partials with heavy resistance .
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Post by mr potatohead on Nov 27, 2023 23:42:28 GMT
Lift heavy, but not so heavy to hold breath or holler to complete. That's my personal motto.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 28, 2023 3:57:48 GMT
No, no watch or HR strap. I’ve used the heart rate monitors on the newer treadmills at the gym to get a ballpark idea where the settings need to be to be in zone 2. Even if the HR sensor are off 5 bpm’s, it’s close enough. I confirm that with the “ talk test”. You can talk clearly without gasping in zone 2, but the person on the phone will know you’re working out. It’s good enough for my goals. Maybe some day I’ll go “ pierini” and measure this stuff with surgical precision, but not now. |
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Post by gruntbrain on Nov 28, 2023 14:28:31 GMT
At least one commonality between Outlive and Blue Zones : high level of activity . I'm using large amounts of Zone 2 training in an attempt to get off of the doctor merry-go-round. Out exercising a potentially "bad" dietary choices???
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moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,333
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Post by moxohol on Nov 28, 2023 16:14:58 GMT
Intermittent Hypoxia-Hyperoxia Training (IHHT) has shown to have positive effects on aerobic capacity and VO2 max. A study conducted on untrained men evaluated the effects of interval training performed in hypoxia on aerobic capacity and second ventilatory threshold¹. The participants were divided into a control group and two groups performing the same interval training three times a week for 4 weeks in normoxia and in hypoxia¹. The results showed that training in both normoxia and hypoxia significantly increased absolute VO2 max¹. However, compared to normoxia training, only IHHT significantly improved the maximal power output (Pmax), as well as power at the second ventilatory threshold¹. Another systematic review on the effects of chronic intermittent hypoxia–hyperoxia (IHH) on performance- and health-related outcomes in humans confirmed the beneficial effects of chronic exposure to IHH, showing improvements in exercise tolerance, peak oxygen uptake, and global cognitive functions². The efficacy of IHHT depends on other variables, including duration, frequency, training protocol, or simulated altitude³. Cites: (1) Effects of Intermittent Hypoxic Training on Aerobic Capacity and Second .... www.mdpi.com/2076-3417/13/17/9954. (2) Effects of Intermittent Hypoxia–Hyperoxia on ... - SpringerOpen. sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00450-x. (3) The effects of intermittent hypoxia training on hematological and .... core.ac.uk/download/pdf/42947611.pdf. (4) The effects of intermittent hypoxic training on aerobic capacity and .... europepmc.org/articles/PMC3737917. (5) IJERPH | Free Full-Text | Interval Hypoxic Training Enhances Athletic .... www.mdpi.com/1660-4601/17/6/1934. |
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Post by mr potatohead on Nov 28, 2023 22:38:21 GMT
This intermittent hypoxic training is iinteresting.
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moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,333
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Post by moxohol on Nov 29, 2023 1:17:12 GMT
This intermittent hypoxic training is iinteresting. I do IHHT on my recovery days 1st thing in the morning. It’s like going for a run yet I’m on the couch chilling. |
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Post by DWH on Nov 29, 2023 4:56:03 GMT
Michael, Geoff Neupert’s kb programs are good, I have one of them, and his programs are priced reasonably, MBS suitcase Carrie’s and swings are great, something I need to start doing again myself, I was doing swings EMOM style and really liked it , I did it for 12 to 15 minutes, and it had my heart rate up there, I think swings is one of the most beneficial exercises you could do to get the most bang out of your buck. A good total body exercise.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Nov 29, 2023 17:47:13 GMT
No, no watch or HR strap. I’ve used the heart rate monitors on the newer treadmills at the gym to get a ballpark idea where the settings need to be to be in zone 2. Even if the HR sensor are off 5 bpm’s, it’s close enough. I confirm that with the “ talk test”. You can talk clearly without gasping in zone 2, but the person on the phone will know you’re working out. It’s good enough for my goals. Maybe some day I’ll go “ pierini” and measure this stuff with surgical precision, but not now. Thanks MBS! What about the strength training questions I asked? |
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Nov 29, 2023 17:50:18 GMT
Lift heavy, but not so heavy to hold breath or holler to complete. That's my personal motto. Lift heavy for You and make it feel easy. |
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Post by mr potatohead on Nov 30, 2023 0:37:45 GMT
Lift heavy, but not so heavy to hold breath or holler to complete. That's my personal motto. Lift heavy for You and make it feel easy. Yes, indeed. Exercise is personal (IMO). I do it for play. I do it because it feels good. I like to pick up my DBs and move them around, standing up, bending over, lifting them, lowering them, squatting, from hold to hold & movement to movement in Whatever way challenges the muscles I want to hit, and when I'm done, I put them down on the floor again. However, the DB Alternating Arm OHC&P from the floor is still a favorite of mine for repetitive lifting. |
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,300
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Post by MBS on Nov 30, 2023 22:28:16 GMT
What type of strength training does Attia recommend? Is it more strength based or hypertrophy based? How many times a week? I find his statement on this confusing, from the videos I’ve seen of him discussing this. He says he likes his under 50 clients to pack on as much muscle as possible , as it’s difficult to do after 50. Other times he mentions the importance of being strong. As you can gain strength without training for hypertrophy, I’m not really sure…. Maybe gruntbrain can chime in, as he’s read the book. |
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Post by gruntbrain on Dec 1, 2023 13:37:02 GMT
It's refreshing to note that Attia is not dogmatic . While he trains for strength he acknowledges and accepts that his patients can also productively train for muscle size . For health reasons I train for strength ; Attia says elders che gain size albeit minimally .
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moxohol
Caneguru
Biohacker
Si vis pacem, para bellum
Posts: 3,333
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Post by moxohol on Apr 20, 2024 6:13:06 GMT
I walk & swing my arms like I'm in the british army while holding my breath at intervals using spaced light poles as my timers. I definitely get into Zones 2 or 3 after one mile which is about 20 minutes. I also do IHT with whatever housekeeping chore I'm doing at any given moment while puttering around the house using a tabata timer. I'll also walk up the staircases applying IHT if it's too hot to walk normally. Ref: Effects of Different Protocols of Moderate-Intensity Intermittent Hypoxic Training on Mental Health and Quality of Life in Brazilian Adults Recovered from COVID-19: The AEROBICOVID Double-Blind Randomized Controlled Study www.mdpi.com/2227-9032/11/23/3076 |
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