BigStar

Me, too, as long as it achieves the goal. Work smarter, not harder. By doing intervals, for example, my cardio is only 20 min (2x10) a week. Actual intense effort is only--3 minutes. How do I know this works? Although studies have reported varying degrees of responses to cardiovascular-related physiological markers in response to acute interval exercise, interval exercise appears to be comparable or even more effective in improving cardiovascular health than other types of exercise. In other words, the strength-duration curve matters, to the skeletal muscle of the limbs, the smooth muscle of the blood vessels, and the cardiac muscle of the heart, together with the autonomic control of heart rate. In this narrative review, the main focus is to compile the acute effects of HIIT and MCT after exercise. --https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9127236/ https://www.sci-sport.com/en/articles/Impact-of-resistance-training-on-arterial-stiffness-209.php Twelve Weeks of Sprint Interval Training Improves Indices of Cardiometabolic Health Similar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment You can read much more in the book written by one of the lead reseachers in the field, The One Minute Workout by Martin Gibala. True, intensity requires more effort but only for a short time. And my own results have been consistent with what the research predicts. Forget that ol' joint-wearing long slow cardio. I also use HIT to get outta the gym quickly. That counts as cardio as well. To convince yourself of this, you'd need to read Doug McGuff's Body By Science. How's that working out for you? Well, you dunno, actually, which makes your opinions rather worthless and really amount to comforting excuses. I mean, even n=1 is better than n=0, right? We must wonder whether this reasoning from no reasons may reflect cognitive decline owing to lack of exercise. Now if it "works," according to your undefined definition, how long will it work? We keep reading uncomfortable science like this: Compared with undertaking no resistance training, undertaking any amount of resistance training reduced the risk of all-cause mortality by 15% (RR of 6 studies=0.85; 95% CI=0.77, 0.93), cardiovascular disease mortality by 19% (RR of 4 studies=0.81; 95% CI=0.66, 1.00), and cancer mortality by 14% (RR of 5 studies=0.86; 95% CI=0.78, 0.95). A dose-response meta-analysis of 4 studies suggested a nonlinear relationship between resistance training and the risk of all-cause mortality. A maximum risk reduction of 27% was observed at around 60 minutes per week of resistance training (RR=0.74; 95% CI=0.64, 0.86). Mortality risk reductions diminished at higher volumes. --Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis The Muscle-Brain Axis and Neurodegenerative Diseases: The Key Role of Mitochondria in Exercise-Induced Neuroprotection An Exercise-Induced Metabolic Shield in Distant Organs Blocks Cancer Progression and Metastatic Dissemination Acute effect of high-intensity interval aerobic exercise on serum myokine levels and resulting tumour-suppressive effect in trained patients with advanced prostate cancer Exercise and Adipose Tissue Immunity: Outrunning Inflammation https://www.bmj.com/content/370/bmj.m2031 I try to work from known probabilities based on the science. Your knowledge seems to come from a Higher Power, so good luck with that. BTW, I try to listen to music or watch videos when I exercise. Makes it a lot less boring. Taking days off between sessions is also important for recovery. "I don't have any motivation to exercise" Stay unhealthy, weak, and depressed, I guess. --P. D. Mangan

Thank you. I totally agree. A man's gotta have a little entertainment responding to the trolls in the midst of the real work. It is of course a waste of time. I think he's about done now. "Dogs bark when the caravan passes."

Sounds like your twitter posts were also a waste of space. But, read aright, your posts do have entertainment value. Keep 'em comin'. Oh--since it's Christmas, you might upload the pose with the red Speedo. Yet I'm beginning to suspect, given the lack of photos or even the numbers, combined with your reluctance to give your reason for hiding them, that your swimming hasn't been particularly good cardio for you; and, despite your pettifogging about water and resistance, in reality it doesn't substitute for real resistance strength training at all. Could it be you're just another old fat out-of-shape guy taking a bunch of meds? What a surprise. No wonder the trolling. Now you could at least answer the OP's question about the cholesterol. I did, as did many others. Yes?

You see, I speak for the vast number of inquiring but unenlightened minds on the forum in search of better health and fitness. Why shouldn't they profit from your example and attempt to emulate it, so achieving a similar lean, fit appearance and good numbers for themselves as well? And this would counteract your image as merely a hypocritical troll suggesting that others should do what you yourself won't--after touting your long swimming career. Speedo?

And rather than trolling you could make yourself useful by enlightening us as to how much better with the pics of your swimsuit poses. Speedo? You could also post your numbers, as I and some others have.

I dunno, we have a lot of posters who prefer living in Isaan, same as many in our home countries prefer a rural life; and after living in cities, too. It does matter how you're introduced to it, just as anywhere else. If you just tour a place, that's quite different from being introduced by an insider. And being able to live in a rural area with someone you love is totally different than living there by yourself, as our trolls would do. Makes all the difference, and why shouldn't it? You have a real life. And the settled expat can lead about the same life in Isaan as in a suburb anywhere, where he probably once settled down back home with his old farang wife that finally couldn't stand him.????Wherever you live, a change of scene is nice sometimes, so you take vacations. Yawn.

Of course. Stop feeding that troll. He's getting off on it.

I never walk around during downpours anyway. I'm not sure why our Bashers try to pretend they need to lie on the beach during a downpour but can't do because of the flooding a few times a year. The old phrase about "not enough sense to come out of the rain" comes to mind.

Andor not too bad, picks up around the 3rd episode. Best Star Wars since the originals, but nowhere near as compelling as those when they first came out. More adult than all the other sequels and prequels, but needs a lot more sex. Good thing is that it's not too "woke," though the women are of course the smartest and usually call the shots. It's actually just a bunch of the usual Hollywood tropes strung together. Wastes a lot of time with the council meetings. Darth Vader didn't need no council. Better when it's gritty, declines in the white pristine Imperial sets. Main actor and actress have charisma. Haven't quite reached the end, hoping it's going to pull out something really interesting. Quickly gave up on both of those.

And some such as yourself mainly just troll for the satisfaction that trolls get from trolling. Go ahead and post some of your swimsuit poses, swim king. Speedo? Could be the start of a Swimsuit Edition thread for the like-minded.

Oh, the effects of the steel mill have stayed with you until today. Doesn't appear so from your numbers, however. One of the effects of hard physical labor, as Gary Taubes notes in relation to a study of lumberjacks, is that it may make you fatter, 'cause it creates more of an appetite. Ordinary exercise may well do that as well, one reason it's not effective for losing weight. What does caliper test say about your percentage of bodyfat? Would that also be invalid? Other things at home, or ask your doc next time for a test. https://www.healthline.com/health/how-to-measure-body-fat#waist-circumference With some exceptions, notably pros, only young men want to bulk up and cut. It's a totally different game at age 68.

The risk of injury is high among wannabe Arnolds, another reason for dropping out. Though there are exceptions, notably the pros, those continuing into the long haul just try to stay in shape while they focus on their academics, careers, and families. This can be done with much greater safety. That's been my case. I've never actually enjoyed exercise, and I also always have something else I'd prefer doing. I often procrastinate, putting it off even until late evening when time's run out. (The schedule rules all, gotta stick to it.) I do it because I know what happens if I don't do it. I keep sessions short but intense.

Good idea. However, it's a public service to counter the noise from such trolls. I finally did my first one on ignore a couple weeks ago. Clearned out a lot of the pollution in the community forum for me.

I've made no such boast. I do look in good shape, however. That follows from leading a fitness lifestyle for many years. Training for aesthetics doesn't motivate most people for long. That's why all those young men who once worked out are now old fat couch sitters with bellies and man boobs, chasing docs and meds.

The purpose of resistance training isn't to lose weight or to help you avoid getting fat. It won't do that. You can google the importance of resistance training in general and for seniors specifically and discover the benefits. Also discover some stats on falls in seniors and the consequences. Exactly. Note how nothing has been learned from the COVID debacle. I've given some references about the bias in these quasi-gov't sites above. Outdated advice from the 1950s.

They can be. Casual cycling's better than nothing, of course. But it's not really exercise. It's amusing what people claim is exercise. Housework is popular with fat ladies. Not at all. You walking all day looking for prey and occasionally sprinting? Would that be to capture Thai women? Seems an overestimation of how easy they are to find and a misunderstanding of who's really the prey.???? Definitely. An unlimited supply of young men buy into the image promoted by the fitness indusry. Eventually they get injured and give up for various reasons. So it's important to drop out of the "fitness community" geared for wannabe Arnolds and learn to achieve functional fitness with health for the long haul. But most here still get what little they know from fitness sites and will quote ignorance from hack fitness writers as if it's gospel. A straw man argument forming your overall excuse. You don't actually know healthy you are anyway, so the point's moot, innit?

These idiots are a dime a dozen on the 'net. What they'll do for money. Not worth a glance.

Definitely not on steroids, though one would invariably expect you to think so. It's easy to tell, if you know what to look for. He's big on protein, of course. Sells nothing but training advice and has lots of testimonials in his favor. Well respected. He follows the Arthur Jones, Mike Mentzer, Ken Hutchins, Doug McGuff techniques, claims no discoveries. On the other hand, the paleo guru Mark Sisson, 69, takes TRT, big difference; and he freely says he does, to his credit.

It all sounds good, but then we have the numbers, which aren't too good. No, in fact it's not so easy to get them all back to normal, as I think you'll discover. After you succeed in getting them there, if you do, then it'll be easier to keep them there indefinitely. So I'd urge you to do that. Walking, hiking, cycling are of course all to the good. I often walk on off days. The problem is that they don't get you fit. Your wife and daughter aren't true measures. You need intensity for that. It would help if you did intervals during your "cardio" if you worked up to them and made yourself. Nobody thinks they're easy. If they are, you aren't doing them correctly. Resistance training would help a lot. I work out intensely and finish up with intervals on a recumbent bike. There's also intermittent fasting. Not to be counted out. P. D. Mangan was a skinny nerd microbiologist, a vegan soi boi and a "jogger." Now he's 67. That, exercising intensely (resistance training) an hour a week (2x30 min) and following low carb and intermittent fasting. He also goes for walks on off days. Follow his Twitter feed here. It takes a long time to discover what a short time is needed to get fit and stay fit. Technique makes all the difference. So being 68 is no excuse. You never hear any fit person say, "I sure hate it that I gave up all the <deleted> and made the effort to work out and get fit. I'd love to be fat and out-of-shape again!" You heard that? Nah. Sounds like a point, but it's actually meaningless. As George Sheehan said, the competition is with yourself. The fight is against the inner voice telling you to stop and stay weak. At your age (our ages) you can't take anything for granted. One thing can bring it all down at just any time, as the Anna Karenina principle holds. Cover all the bases.

ANF glitch when saving post. Delete, delete.

Oh, look, The Hill is merely a leftwing propaganda outlet, so by your measure of "bias," that would mean the article shouldn't be read, no? But I went ahead and read the study it refers to. OMG. The "researchers" didn't prescribe a real Mediterranean diet and follow the results. They just "surveyed" a bunch of ladies as to what they ate and checked off if their reported foods happened to be associated with Mediterranean diets.???? Even alcohol, awarding a point for it. Subjective surveys are notoriously inaccurate. Participants with a "history of chronic hypertension or diabetes," were excluded. Chronic. But 20% were obese. You can bet a large number were insulin resistant and overweight. And who skewed the results so positively? . . . women with a higher aMed score were more likely to be older (mean [SD], 30.1 [4.4] years; P < .001), non-Hispanic White (1855 of 2388 [77.7%]; P < .001), married (2075 of 2388 [86.9%]; P < .001), never smokers (1424 of 2388 [59.6%]; P < .001), and have a higher educational level (1671 of 2388 [70.0%]; P < .001) and less likely to have a BMI in the obesity category (300 of 2388 [12.6%]; P < .001). So we discover, basically, that women who have taken better care of themselves in general have fewer complications in pregnancy. Brilliant. The study would have been useful if a controlled study, didn't just check off Mediterranean diet foods (which other diets may share), and compared different diets. Any diet these ladies followed would be better than the SAD, with its processed foods and sugars.

OK, since you've put this out here, I'll weigh in. Not too good. BP and RHR down, but you've been taking BP meds, and the RHR was taken at the hsp or lab. Best to take that immediately upon awakening. TG/HDL ratio now puts you into the medium risk category. It's also a predictor of insulin resistance and pre-diabetes, so confirming the FBS level. It all sounds like typical metabolic syndrome. Have you had a CAC scan yet? Would be a good idea, I think. Predictably, you're overweight. Waist-to-height ratio is a good indicator. That should be very close to .5. Follows from the mention of the jellies, bread, sugar, cornflakes, pastries, ice cream, excessive? fruit--but maybe that's the tip of the iceberg. Opinions will vary here as to what you should do. More intelligent members follow the What, Me Worry? Principle or The French Salute and would either do nothing or simply up the medications and hope to die early, with a smile on your face during a bonk. Avoid the bedsit. Medications will postpone that smile for a time, but they aren't as effective as improving the markers naturally via diet and exercise. I recall a study indicating that raising HDL via medication didn't have the positive effect that raising it by diet and exercise does. So that's one of our Approved Choices. You'll get cheers and toasts if the news report says you're found nude on a bed beside a bottle of Viagra. In fact, the Viagra may well be the real focus of the headline, as it has been in the past. Others might advise moderation and whole foods. Sounds like you've been kinda doing that anyway. Many can't moderate because the insulin resistance makes them too hungry for a glucose fix. And the carbs/sugar have a much larger effect if you're already insulin resistant. Yeah, that don't seem fair. You got to moderate more or, best, go cold turkey. Whole foods are of course better than processed, and low carb diets were whole food before whole food diets became a fad. But the whole foods still need to be low glycemic. As one of the cowboys here, I'd assume I already have pre-diabetes and diet accordingly and make getting healthy a major priority. Get lean. Get fit. That will help a lot with the TG/HDL. When you've got that down to 1:1 or less naturally, you'll find your other issues have gone away indefinitely. @Lacessithas had success at overcoming similar problems and may be along soon to weigh in.

Go find the lady you referred to rather than remaining clueless and posting nonsense. She's well-known and even rather famous.

The usual pathetic hot air. You're actually younger than average here, aren't you? Trust fund? Reminds me, I have to laugh in the supermarkets in the USA. Can't get to the full-fat Greek yogurt or cottage cheese because of all the fatties crowding in to grab the low-fat next to it!

You do vegan keto if you want to, pal. Low carb pizza is possible. But who'd want to? ???? Sun, steak and steel, as P. D. Mangan says. Reminds me, looking forward to my walk on the beach tomorrow now that the Russian hotties are back. In conclusion, protein supplementation can improve muscle mass and reduce the risk of sarcopenia in sarcopenia and pre-frail older adults, while future studies should continue to investigate the effects of protein supplementation on indicators of sarcopenia in healthy older adults. --https://pubmed.ncbi.nlm.nih.gov/36505918/