"What then is the bottom line when it comes to some sort of recommendation about diet and mental health? Same as already discussed for other conditions. Look askew at supplements, reduce intake of red and processed meats in favour of fish and poultry, replace refined grains with whole grains, increase legumes, and eat at least … Continue reading What to Eat
Tag: fitness
Hal Higdon’s Running Programs
“[Hal Higdon]’s all about the democratization of running,” his daughter, Laura Sandall, said. “He was all about making sure that anyone who wanted to get out and run could have a training program at their fingertips.”At their fingertips, and at the top of Google search results. His free training plans have remained some of the … Continue reading Hal Higdon’s Running Programs
Minimal Physical Fitness Standard: Four Flights of Stairs in One Minute
"Climbing four flights of stairs in less than a minute indicates good heart health..."The stairs test is an easy way to check your heart health," said study author Dr. Jesús Peteiro, a cardiologist at University Hospital A Coruña, Spain. "If it takes you more than one-and-a-half minutes to ascend four flights of stairs, your health … Continue reading Minimal Physical Fitness Standard: Four Flights of Stairs in One Minute
How Changing The Way You Sit Could Add Years To Your Life
"Replacing chair sitting and associated muscular inactivity with more sustained active rest postures may represent a behavioral paradigm that should be explored in future experimental work."—David Raichlen, et al., "Sitting, squatting, and the evolutionary biology of human inactivity." "How changing the way you sit could add years to your life." PNAS. March 31, 2020.
2020 Experiments: Exercise & Running Program
Open Question: What is a reasonable program for people to follow to develop a good level of fitness? I've been thinking a bit about the 2018 Experiment: HIIT Burpee and Running Program. The challenge of that program was to met a minimal standard for health, which I define using the American Heart Association standards: 25 … Continue reading 2020 Experiments: Exercise & Running Program
Army Fit
I've argued before about the value of a periodic fitness test. These are the current United States Army standards, perfect and passing, for each exercise, courtesy of Outside Magazine. Deadlift Lift the heaviest weight you can three times. Max (100 points): 340 poundsPass (70 points): 180 pounds Power Throw Launch a ten-pound medicine ball over your head … Continue reading Army Fit
Suggestions for Good Health
Blue Zones is a good place to start. However, if I were to give advice to my younger self, I'd focus on: Sleep: Get a full night's sleep and take a midday nap for a total of eight hours.Food: Limit eating to four consecutive hours a day. Eat mostly plants. Drink powdered psyllium and water … Continue reading Suggestions for Good Health
Bad Exercise Advice, Exhibit B
"Despite the apparent complexity of modern exercise programs, you really have only two options if you want to get fitter: you can train harder than you’re currently training, or you can train more. Those two variables, intensity and volume, are the basic levers that all training plans fiddle with in various ways. But let’s be … Continue reading Bad Exercise Advice, Exhibit B
Bad Gyms
When some one enters a gym for the first time, what are they looking for? If they are young, the driving force is often performance. Athletes want to be better at their chosen sport, and the gym provides a training ground in which to improve. For the non-athlete entering the gym later in life, the … Continue reading Bad Gyms
2018 Experiment: HIIT Burpee and Running Program
Background: Maintaining a minimum fitness standard is a challenge, particularly as we age. American Heart Association (AHA) recommendations focused on HIIT strength training and running suggests two sessions of HIIT strength training and three sessions of running for twenty-five minutes each. HIIT program criteria: It can be done anywhere. It requires no equipment. It takes less … Continue reading 2018 Experiment: HIIT Burpee and Running Program
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