***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[Bearcat]

Originally Posted by Marcellus

I'm 100% for cardio as well. I both lift and run.

But from most of what I have been reading up on the last several years and some podcast on fitness I like to listen to like Andrew Huberman (who has a ton of great guests on his show), maintaining muscle mass is the most important thing you can do to extend your life.

Combine it with cardio and you will get even more benefit. I think VO2 max might even have been the next key ingredient to longevity.

He has a ton of good info, but I think one recently was 3 hours long.

I set them to 1.25 or 1.5 speed and skip through them a bit, but the chapters are usually detailed enough to find the main topics of interest.

[ThaVirus]

Originally Posted by ToxSocks

Sports are the best cardio. Change my mind.

No doubt about it. Something you enjoy doing is far superior to cardio for cardio’s sake.

After 10 minutes of jogging, elliptical, etc. I'm bored out of my mind but I could play basketball or football for hours.

[Titty Meat]

Originally Posted by Bearcat

Wrist straps throwing shade...

Form isn't the issue I work at a desk

[Marcellus]

Originally Posted by penguinz

The reason for lifting is not to extend lifespan. It's to maintain health and mobility.

They are not the same.

Well this may not be true. The reason why is some studies show mobility is the key to life span.

As you age past 65 years old when you become immobile your life span drops exponentially.

I believe the number I read was after the age of 60 it takes 6 weeks to recover from 1 week of immobility. And the number keeps climbing the older you get. So you could spend years staying in shape, fall break a hip and lose mobility for 8 weeks say, and it would take 48 weeks to get back to where you were. Who is going to do that?

I think its something like 70% of people who fall and break a hip after the age of 65 die within the next year, and its not from the fall or the hip. They cant move and exercise for an extended period of time and both their mind and body tank. This is according to Peter Attia in his book Outlive.

One of the biggest thing he would focus on with older patients to live a long and mobile (productive) life into their late years was mobility, balance, and muscle mass so you could handle a fall or event.

Maybe the difference we are discussing is lifespan vs quality lifespan as well though he claims once you become immobile you don't live long typically.

[Marcellus]

Originally Posted by Bearcat

He has a ton of good info, but I think one recently was 3 hours long.

I set them to 1.25 or 1.5 speed and skip through them a bit, but the chapters are usually detailed enough to find the main topics of interest.

He tends to get really detailed into the technical stuff that can be hard to follow at times as well. Peter Attia is even worse about that but if you listen a few times to stuff that's confusing it can start to click.

[BWillie]

Originally Posted by ThaVirus

No doubt about it. Something you enjoy doing is far superior to cardio for cardio’s sake.

After 10 minutes of jogging, elliptical, etc. I'm bored out of my mind but I could play basketball or football for hours.

Make it a competition. Try to beat PR times etc

[Marcellus]

Originally Posted by ThaVirus

No doubt about it. Something you enjoy doing is far superior to cardio for cardio’s sake.

After 10 minutes of jogging, elliptical, etc. I'm bored out of my mind but I could play basketball or football for hours.

I've always said the best workout for you is one that you will enjoy and therefore keep doing. Whatever that is.

And if you exercise long enough what you prefer to do will probably change over time.

Nothing wrong with that.

[Bearcat]

Originally Posted by Marcellus

Well this may not be true. The reason why is some studies show mobility is the key to life span.

As you age past 65 years old when you become immobile your life span drops exponentially.

I believe the number I read was after the age of 60 it takes 6 weeks to recover from 1 week of immobility. And the number keeps climbing the older you get. So you could spend years staying in shape, fall break a hip and lose mobility for 8 weeks say, and it would take 48 weeks to get back to where you were. Who is going to do that?

I think its something like 70% of people who fall and break a hip after the age of 65 die within the next year, and its not from the fall or the hip. They cant move and exercise for an extended period of time and both their mind and body tank. This is according to Peter Attia in his book Outlive.

One of the biggest thing he would focus on with older patients to live a long and mobile (productive) life into their late years was mobility, balance, and muscle mass so you could handle a fall or event.

Maybe the difference we are discussing is lifespan vs quality lifespan as well though he claims once you become immobile you don't live long typically.

Studies also show muscle mass is a pretty significant predictor of mortality across all reasons...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035379/

It might not be THE key reason, but you could probably take out the riskiest habits that contribute to a shorter lifespan (and the main reasons women live a whole 5 years longer than men), like alcoholism, chronic smoking, drug use... and if you haven't abused such things for decades of your life (and that probably goes for food/obesity, too) and have bigger shit to deal with, muscle mass and related issues are probably up there on the list of being pretty damn important.

[Marcellus]

Originally Posted by Bearcat

Studies also show muscle mass is a pretty significant predictor of mortality across all reasons...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4035379/

It might not be THE key reason, but you could probably take out the riskiest habits that contribute to a shorter lifespan (and the main reasons women live a whole 5 years longer than men), like alcoholism, chronic smoking, drug use... and if you haven't abused such things for decades of your life (and that probably goes for food/obesity, too) and have bigger shit to deal with, muscle mass and related issues are probably up there on the list of being pretty damn important.

Yea I was going to respond to the earlier post about women outliving men has more to do with men doing things that shorten their lives at a much higher frequency than women.

[Bearcat]

Originally Posted by Marcellus

Yea I was going to respond to the earlier post about women outliving men has more to do with men doing things that shorten their lives at a much higher frequency than women.

And on top of that, there are more male deaths than female deaths across all age groups, including infant deaths.... so, even though that does include men who have reached 65 on average dying before women who have reached 65, overall the difference isn't all that relevant when talking about how muscle mass helps with longevity.

[penguinz]

Originally Posted by Marcellus

Maybe the difference we are discussing is lifespan vs quality lifespan (I call this healthspan, same idea) as well though he claims once you become immobile you don't live long typically.

This.

Modern medicine can keep you around much longer than your body really wants.

This does not mean you have a healthy body. Only thing that's going to keep your bodies health around longer to get closer to that lifespan is to strength train.

[jdubya]

I hurt my back (pulled muscle) pretty bad the first week of July. I couldn't do much of anything for a good 4-6 weeks. Finally about two weeks ago I got back in the gym for weight lifting and I walk everyday for about an hour. Feeling better already.

On a side note, I am trying the 7 day cold shower challenge and it isnt as hard as I thought but I do not exactly look forward to it either. I get up out of bed, feed the dog, walk to bathroom and brush my teeth and start the shower and walk right in. First few seconds kinda brutal and I'm not breathing lol. Takes about 90 seconds to wash and rinse hair and body but right about the 2 minute mark, it gets easy and youre used to it. I stay in for about 4-5 minutes. Huge difference in flat out being wide awake and ready to take on the day. I get dressed and roll straight to the gym.

Ive also eliminated carbs and beer/soda and began intermittent fasting. My eating window was 10:00am to 6:00pm but now I'm not even hungry before noon so that window is getting smaller and I'm feeling great. Sort of following the keto plan per Dr. Bergs website.

[penguinz]

All intermittent fasting does is starve your muscles of nutrients and slowing growth.

If you're trying to build muscle and strength you need to eat in excess and often.

[SupDock]

Originally Posted by penguinz

All intermittent fasting does is starve your muscles of nutrients and slowing growth.

If you're trying to build muscle and strength you need to eat in excess and often.

There may be some benefits to fasting, but I really think of IF as a trick to eat less by reducing the number of hours a day you eat.


It’s for weight loss not muscle gain. And like most weight loss strategies, it works for some and doesn’t for others.

[SupDock]

Originally Posted by penguinz

This.

Modern medicine can keep you around much longer than your body really wants.

This does not mean you have a healthy body. Only thing that's going to keep your bodies health around longer to get closer to that lifespan is to strength train.

Absolutely true. If you are 70 and have a hard time with mobility, and then then you have an illness that puts you in the hospital for 10 days? You will take months to regain your prior muscle, and it might never happen.

Squatting is basically standing up, and if you can’t do that, it’s really hard to be independent.