Fitness and Health
How do you clean those heart rate monitor stripes that wrap around your chest? Do you keep them dirty at all times? 🤣 Or is it a well kept secret of sport entusiasts? 🙁
"The only way to do great work is to love what you do." – Steve Jobs. This quote has me reflecting on my autumn fitness plans. With the crisp air and vibrant colors, it's the perfect season to kickstart a new workout routine. Autumn isn’t just about pumpkin spice lattes and comfy sweaters—it’s a great time to embrace fresh workouts while soaking in the beauty of nature. In this article, I’ll share some fun ideas to help you make the most of your fall fitness journey. Let’s build healthy habits this season that stick with us all year long.
“Fever feels bad. So we take medication to suppress it – but is this a good idea? It turns out fever is one of the oldest defenses against disease. What exactly is a fever, and how does it make your immune defense stronger? Should you take a pill to combat it?” Sources & further reading: [https://sites.google.com/view/sources…](https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbmJHaWh5SjMzQ0VxMG5GbjJjb3RWNWFwVFJEQXxBQ3Jtc0tsWU92LUoxYzFoYm1UaENVM2wtQVVpMnd3dk1tVTNoWVUyMk9SV3FvTmdYaHhvam42Q1pQMU9MMmtmQU5GaUhmQ09rTGlWZk9naHBCeWM5ME9FdTJTeWtQaUJmWTlxRmZwX0ZFbkdIeFgzaEZBSXM4dw&q=https%3A%2F%2Fsites.google.com%2Fview%2Fsources-fever%2F&v=cRZOUcpiOxY)
cross-posted from: https://lemmy.dbzer0.com/post/25356213 > cross-posted from: https://lemmy.dbzer0.com/post/25356204 > > > Hey, I am completely satisfied with my life and I would greatly love to help you with your problems and issues! My approach is extremely holistic, interactive and I try to align myself towards your unique life circumstances. I already did a few sessions with a few of my friends and quite a bunch of them made huge life changes since our sessions, where they feel like I was helpful in clarifying what they want to do with their life, where issues are currently and in suggesting directions of further exploration. Typical life coaching session varies in price from 50 dollars per hour up to 200 dollars per hour, but I offer my service for whatever price you feel is adequate given what you got out of the session - so if it was useless to you, you can pay nothing! On the other hand, if I completely changed your life - you can pay more that 200 dollars. > > > > I offer both individual and group sessions. > > > > Feel free to DM me to talk more about life coaching, ask questions and to book a session!
cross-posted from: https://hexbear.net/post/278444 > ## Why gain muscle? > > * "[total mortality was significantly lower in the fourth quartile of muscle mass index compared with the first quartile](https://pubmed.ncbi.nlm.nih.gov/24561114/)" > > ## How much muscle will I gain? > > For men: > > * Year one: 20-25lb, 9-11⅓kg > * Year two: 10-12lb, 4½-5½kg > * Year three: 5-6lb, 2½kg > * All subsequent years: minimal amounts > > So overall about 14-16kg above baseline > > For women: Half the above. > > ## How to gain muscle? > > Do three things and you'll gain muscle: > > * Eat a caloric surplus > * Eat a protein surplus > * Expose your muscles to high levels of tension (i.e. lift) > > ## How much caloric surplus? > > 14-16 kcal per pound of bodyweight is your baseline > > * Year one: 175 calories/dayover baseline > * Year two: 120 calories/day over baseline > * Year three: 60 calories/day over baseline > > Sources: https://bodyrecomposition.com/muscle-gain/calories-for-muscle-gain > > ## How much protein? > > 2.5-3.0 g per kilogram of bodyweight > > Source: https://bodyrecomposition.com/nutrition/protein-requirements-growth > > ## How much/what kind of muscle tension? > > You need high tension but also the right volume. High tension means 70-85% 1RM. No need to lift more than 85% of 1RM. > > doi:10.1249/00005768-197500740-00003 and doi:10.2165/00007256-200737030-00004 are the classic papers on this. > > 30-60 reps per session: 3 sets of 10, and sometimes two different exercises per bodypart > > 5×5 is fine too; things like the Madcow or Stronglifts 5×5 give about the same muscle-tension as 3×10, and muscle tension is the whole point. > > Train twice per week. The research is clear on this. Three times is not better than twice. > > ## More complicated ways of getting that muscle tension > > Heavy negatives (130% of 1RM) work but volume should be very low: 14-16 seconds of tension per session > > Isometrics: A study doing 10 seconds of isometrics, three times a day (30s/day), six days a week, had the best gains in bicep size > > I said three workouts a week is not better than two, but there might be an exception in the first week of a mesocycle. So a mesocycle would be: train four times a week for one week, train twice a week for five weeks, rest a week, repeat.
How to use ChatGPT to lose weight and get in shape
It's !swimming@discuss.tchncs.de so if you are into swimming, potentially you have followed r/swimming this would be a place in lemmy-land.
Growing evidence that highly processed and refined foods are the leading contributor to rising obesity rates in the Western world is backed by a year-long study of the dietary habits of 9,341 Australians. Because so much of modern diets consist of highly processed and refined foods – which are low in protein – people are driven to consume more energy-dense foods until they satisfy their protein demand.
The researchers found that repeat SARS-CoV-2 infections contribute significant additional risk of adverse health conditions in multiple organ systems. Such outcomes include hospitalization; disorders affecting the lungs, heart, brain, and the body’s blood, musculoskeletal and gastrointestinal systems; and even death. Reinfection also contributes to diabetes, kidney disease and mental health issues. The findings are published Nov. 10 in Nature Medicine.
Stephen J. Carter, a cardiovascular physiologist at the Indiana University Bloomington School of Public Health, said that shorter, more intense workouts are better than longer, less intense workouts at lowering the risk of cardiovascular disease and reducing overall mortality rates. One of Mr. Howell’s favorite full-body, no-equipment, time-efficient workouts is simple and can be scaled to any fitness level or ability. The workout is: Five body weight squats, five push-ups and a 30-second plank — repeated six times, resting for no more than 30 seconds between rounds. If you can’t do a push-up on the floor, do it against a countertop or a stable bench. You can modify the plank by putting your knees on the floor or doing a standing plank by placing your forearms on the wall.
Summary: Based on the criteria set for tobacco addiction, a new study reports that highly-processed foods can be addictive. Source: University of Michigan “Of note, there is no biomarker in the brain that tells us whether something is addictive or not,” Gearhardt said. “Identifying that tobacco products were addictive really boiled down to these four criteria, (which) have stood up to decades of scientific evaluation. Highly processed foods meet every single one of these criteria.” DiFeliceantonio said the ability of highly processed foods to rapidly deliver unnaturally high doses of refined carbohydrates and fat appear key to their addictive potential.
> The researchers focused on one particular fat found in the blood of the mice fed a ketogenic diet: palmitic acid, which is commonly found in animal fats and dairy products. Remarkably, mice fed a normal diet who were injected with palmitic acid also became more susceptible to sepsis. > In this study, Napier and colleagues learned that palmitic acid can trigger trained immunity. The fat acts as a "brief pulse of inflammation" that alters the function of stem cells in the mouse's bone marrow so that they produce more inflammatory innate immune cells in the future. This means that when the innate immune system encounters a second inflammation stimulus later on, it responds much more strongly. Sometimes, as in the case of sepsis, this response is too strong. > It's this double-edged sword where if you have exposure to high fat and then exposure to a disease where more inflammation exacerbates the disease, then it's a bad thing," says Napier. "But if you're in the context where you eat high fat and then you get an infection and more inflammation helps you clear infection quicker, it's a good thing.
> Adding cinnamon to your coffee "doesn't have to be a seasonal tradition," and the benefits may have you making it a common occurrence, she continues. "Cinnamon boosts thermogenesis in the body, which in turn, results in more calories burned," Richards explains.
> Patients who took a daily dose of the drug, baxdrostat, were able to reduce their blood pressure substantially, compared to a people who got a placebo, according to the study published in the New England Journal of Medicine and presented at the American Heart Association annual meeting on Monday. The new type of oral medication works by targeting a hormone that regulates the amount of salt in the body.
Some of the benefits are lost when using ground almond. Almonds consume a lot of water, particularly in California where 80% of almonds are grown.
The 6 Best VR Workout Games for the Meta Quest 2
Felt like I was pretty conservative. How about you?
Stuart Phillips recommends at least .54 grams of protein per pound (1.2 grams per kilogram) of body weight. If you’re a physically active older adult, you should probably be consuming .72 to 1 grams of protein per pound (1.6 to 2.2 grams per kilogram) of body weight, depending on your physical activity level.
If you are looking for vegetarian food and vegan meals that are nourishing and packed with fresh, heart-friendly ingredients for your diet
Foodnoms is a calorie, water, caffeine, all in one food tracker. That tracks your food but not you, it requires no signup and doesn't sell your data
My arms, shoulder and back feel cooked after giving these a good go today. Ready for any future lockdowns! Still need to get some weights for the barbell but it's 20kg unloaded so good for some HIIT sets
I have an elliptical machine I use every day for cardio but with gyms closed during lockdown I've been limited to bodyweight exercises which I'm getting a bit bored of. Fortunately some new stock has landed in stores in my area and I just ordered a pair of adjustable dumbells. Can't wait for them to arrive. Anyone else got a nice little home gym setup they want to share?
Gyms have been closed for more than a month and I miss my weekly boxfit and HIIT classes to work up a sweat. I decided to mix it up a bit and I registered for the May50k MS challenge and the Headspace 3046 pushup challenge. I raised about $600 between the two challenges to worthy causes but it also meant that last month I did 3046 pushups in 21 days and ran over 150km. OK I might have hobbled the last 20km as my ankle was a bit shot and it's getting a bit cold outside. The challenge kept me interested and got me out of the house for the runs. At the same time I wonder if I lived in the city or a place in total lockdown like Wuhan if I could have run around a tiny apartment for 150km worth?! Some days I like the routine but other days you HAVE to mix it up to keep it interesting and get out of your comfort zone. I'm hibernating for the winter to weigh up my options, but what are you going to do to get out of your comfort zone post lockdown?
Not sure about everyone else here, but I've switched from a 4-6 gym session week and a decent eating schedule, to working from home with some home gym equipment but unfortunately cupboards and fridge full of food to graze on all day. Snacking it turns out is my arch nemesis. So I have about 10kg I want to drop as I fell back into some bad habits. Kept a decent workout schedule, an hour on most days. Combination of bodyweight, elliptical and/or rowing machine, a run or a long 10km walk. Got back on track at the start of the week and I'm down 1kg. Anyone else got lock down fails or success stories?