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  1. #1
    Senior Member Seattle Forrest's Avatar
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    You should exercise more.

    Maybe not you specifically, but most people. I found this interesting and wanted to share.

    They found that those following the 30-minutes-a-day guidelines issued by the American Heart Association had “modest reductions” in heart failure risk compared to those who did not work out at all.

    But those who exercised twice and four times as much had “a substantial risk reduction" of 20 percent and 35 percent, respectively.

    https://www.washingtonpost.com/news/...-theyre-doing/
    Don't believe everything you think.

  2. #2
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    Going from 6' tall/275+ lbs in 2011 to 170's now...I really cannot understand how I went so long without exercising. I'm currently training for a triathlon so I'm splitting time between the swim/bike/run...but when I don't exercise, I feel floppy, saggy, crappy. I got a pretty nasty respiratory infection a few weeks back so I took 5 days off...just that time alone made me feel like a lump of flesh.

  3. #3
    RJM
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    I'm doing it wrong. RJM's Avatar
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    Well, I'm doing between 6 and 10 hours on the bike every week, so I think I got the time covered. I probably should start doing something to compliment the biking though...maybe a little lifting.

    If I take several days off the bike I start to get crabby and feel bad...exercising, especially the cardio kind, just makes me happier in general.
    "Everyone thinks of changing the world, but no one thinks of changing himself." - Leo Tolstoy

  4. #4
    Senior Member Seattle Forrest's Avatar
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    Half an hour a day adds up to 3.5 hours per week.

    We had a summer fitness challenge at work, the goal was to do 3.5 hours per week of exercise, people were paid for it. (Lowers our insurance premiums.) Half the company refused to participate. It's amazing how little most people exercise.
    Don't believe everything you think.

  5. #5
    SuperGimp TrojanHorse's Avatar
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    Ah, here's the good news for us:
    In fact, the Centers for Disease Control and Prevention notes that one minute of vigorous activity is about the same as two minutes of moderate activity, so you can do a mix of the two each week.

    I always wondered about that. It seems like these guidelines usually include moderate walking as exercise

  6. #6
    Senior Member LGHT's Avatar
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    where did 30 min a day come from? I always read it was 1 hour a day and most studies say 3 hours in 1 day isn't as good as 1 hour each day for 3 days.

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    Quote Originally Posted by LGHT View Post
    where did 30 min a day come from? I always read it was 1 hour a day and most studies say 3 hours in 1 day isn't as good as 1 hour each day for 3 days.
    It came from public health advocates who want to get people doing something rather than nothing. 30 minutes a day is so much better than nothing. It may not be ideal, as the Washington Post article addresses. But advocates expect that saying you should exercise an hour or more a day just would turn off people who can get up and moving for 30 minutes.

  8. #8
    Senior Member Seattle Forrest's Avatar
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    Just replace the word runner with cyclist and this is relevant to some/most of us.

    But wait, you're a runner. You needn't worry about the harms of sedentary living because you're active, right? Well, not so fast. A growing body of research shows that people who spend many hours of the day glued to a seat die at an earlier age than those who sit less—even if those sitters exercise.

    "Up until very recently, if you exercised for 60 minutes or more a day, you were considered physically active, case closed," says Travis Saunders, a Ph.D. student and certified exercise physiologist at the Healthy Active Living and Obesity Research Group at Children's Hospital of Eastern Ontario. "Now a consistent body of emerging research suggests it is entirely possible to meet current physical activity guidelines while still being incredibly sedentary, and that sitting increases your risk of death and disease, even if you are getting plenty of physical activity. It's a bit like smoking. Smoking is bad for you even if you get lots of exercise. So is sitting too much."

    ...

    "Your body is designed to move," Hamilton says. "Sitting for an extended period of time causes your body to shut down at the metabolic level." When your muscles, especially certain leg muscles, are immobile, your circulation slows. So you use less of your blood sugar and you burn less fat, which increases your risk of heart disease and diabetes.


    Sitting is the New Smoking- Even for Runners | Runner's World

    I used to think it was a bug when my Garmin would yell at me to get up and move while I drove home from a 50 mile ride.
    Don't believe everything you think.

  9. #9
    The Conspiracy is Real
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    My sons spend 6-8 hours a week at football practice, so I get to meet a lot of parents.

    There is a trail around the park where they practice as well as a tennis court. What do the parents do at practices? Sit on fabric chairs that are pushed to the limits trying to hold their gigantic bodies off of the ground.

    Last week, one of the more obviously sedentary parents posted on social media that she would work out if she just had the time. Several of the other volumetrically challenged parents chimed in saying things like "I know, right?!"

    The sedentary people would love to be fit, but as long as they can think of excuses, they will avoid working for it.

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    Quote Originally Posted by RJM View Post
    If I take several days off the bike I start to get crabby and feel bad...
    Ditto. Even worse without the morning coffee.

  11. #11
    Senior Member slimyfrog's Avatar
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    In college I was 145 (skeletal). After a lifetime of software engineering I hit my peak at 247 and feeling really unhealthy. I changed how/why I eat and I changed my commute (1 mile walk, train, 1 mile bike ride) and started doing really long bike rides on weekends. I'm at 221 and it's still dropping every week and a lot less stressed. Even though my commute takes longer, it's relaxing/fun.

    The 247 lbs was entirely my fault, and while I regret the weight gain, I don't regret 15 years of delicious and unbridled foods. But now that I have a different perspective on things it's amazing how unhealthy our 'default' lives can be. Takes a lot of proactive work to be healthy that I don't believe should be necessary. Next time you watch TV with ads (a rare thing now I know...) count how many of the foods/drinks advertised are unhealthy choices.

  12. #12
    Senior Member Seattle Forrest's Avatar
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    Quote Originally Posted by 69chevy View Post
    The sedentary people would love to be fit, but as long as they can think of excuses, they will avoid working for it.
    I read something once, about how so many people are depressed because it's easier than being happy. It takes work to do things that make you happy. Or healthy. A long, challenging ride in the mountains makes me feel pretty damn good about my life. Most people watch Netflix instead, then complain about not being fulfilled or being out of shape.

    In other words: congratulations, me!
    Don't believe everything you think.

  13. #13
    Packfodding 3 caloso's Avatar
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    Quote Originally Posted by 69chevy View Post
    My sons spend 6-8 hours a week at football practice, so I get to meet a lot of parents.

    There is a trail around the park where they practice as well as a tennis court. What do the parents do at practices? Sit on fabric chairs that are pushed to the limits trying to hold their gigantic bodies off of the ground.

    Last week, one of the more obviously sedentary parents posted on social media that she would work out if she just had the time. Several of the other volumetrically challenged parents chimed in saying things like "I know, right?!"

    The sedentary people would love to be fit, but as long as they can think of excuses, they will avoid working for it.
    A couple of times I have run laps around the park during my daughter's soccer practice and got a few joking/not joking comments from other parents about making them feel bad for just sitting there.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  14. #14
    Super Moderator BillyD's Avatar
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    That's odd, there've been studies within the last year or two that claim that "moderate" is enough and beyond that is useless-to-harmful. Or something like that.

    Let me search my extensive archives.
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  15. #15
    Long Distance Cyclist Machka's Avatar
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    I've been watching these articles about how much exercise we should get over probably about 20 years now ... and it varies.

    At some points "they" say that 10 minutes a day will help us all. I guess the idea behind that is just to try to get people upright now and then.

    Then almost a decade ago, "they" upped it to 60-90 minutes a day. That was met with gasps of horror. How on earth could anyone possibly exercise for 60-90 minutes a day. Utterly impossible. And that, despite the fact that the suggestion was that people incorporate activity throughout their day ... like a 10 min walk to work, 30 min walk at lunch time, 10 min walk home, 40 min bicycle ride in the evening ... or things like that.
    Key Recommendations for the General Population, Dietary Guidelines for Americans 2005
    Trying to Lose some weight.
    how often to ride?
    Just some questions

    But nope, people weren't having that. So it was dropped to 30 minutes, with the suggestion that we could divide those 30 minutes up ... 5 min walk to work, 15 min walk at lunch, 10 min walk home ... or something pretty light and insignificant like that.

    More recently "they" have been trying to sneakily encourage us to do 90 minutes a day. I don't know if it is a big thing where you are, but here there's a big anti-sit movement. We are encouraged to get up and do some exercise once an hour, to walk before and after work, to walk at lunch, and generally to get moving. If people actually followed the recommendations, we probably would do 90 minutes a day.

    This is the campaign on now: Get Moving Tasmania - Move more, sit less




    As for me, I've been tracking my exercise for the last 7 months, and I've been aiming for at least an hour a day.

    September: 35 hours of exercise = 70 min/day
    August: 28 hours = 56 min/day
    July: 32 hours = 62 min/day
    June: 41 hours = 82 min/day
    May: 34 hours = 65 min/day
    April: 43 hours = 86 min/day
    March: 38 hours = 73 min/day


    Hopefully now that spring has returned ... and now that my fitness level has improved ... and now that I've lost 50 lbs ... I might be able to hit that 90 min/day mark.

  16. #16
    Senior Member bigdo13's Avatar
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    on my bike everyday...

  17. #17
    Interocitor Command Doctor Morbius's Avatar
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    Quote Originally Posted by RJM View Post
    If I take several days off the bike I start to get crabby and feel bad...exercising, especially the cardio kind, just makes me happier in general.
    Yep. I do it to help fight depression.
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  18. #18
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    The issue with cycling is you can go slow and fool yourself into thinking it's hard exercise. I see lots of cyclists doing an hour ride at a very slow pace. Despite high temps, there's not a drop of sweat showing. Then there are the century riders that spend 12 hours with a couple eating at the stops. Ask them and I bet they rate their fitness as excellent.
    You're just trying to start an argument to show how smart you are.

  19. #19
    Senior Member Drew Eckhardt's Avatar
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    Quote Originally Posted by StanSeven View Post
    The issue with cycling is you can go slow and fool yourself into thinking it's hard exercise. I see lots of cyclists doing an hour ride at a very slow pace. Despite high temps, there's not a drop of sweat showing.
    It beats staying off the bike when you need recovery.

    Today I averaged 13.6 MPH, 80 Watts, and 98 bpm. I got to ride in sunshine, 470kj will keep me cycling lean, my stress balance is down to -14 TSS, and I should be good for my next mesocycle starting Monday the 12th.

    Slower paces are also great for weight loss because they don't make you hungry. I lost my first 60 pounds that way the last time I grew past 200 pounds.
    Last edited by Drew Eckhardt; 10-07-15 at 07:13 PM.

  20. #20
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    Sure. All that makes good sense. I'm referring to those riders that don't ever go hard.
    You're just trying to start an argument to show how smart you are.

  21. #21
    Interocitor Command Doctor Morbius's Avatar
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    Quote Originally Posted by StanSeven View Post
    Sure. All that makes good sense. I'm referring to those riders that don't ever go hard.
    I don't call that kind of riding hard exercise either. However, there are a couple of elderly folks in my neighborhood that never ride fast. Because of their advanced age, 10 mph to them may be the equivalent to 18 mph to a younger bloke.

    Even for a younger chap, easy exercise is better than sitting on the couch in front of the boob tube. The U.S.A. really needs to pitch their TV sets and cut off cable.
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  22. #22
    Senior Member Dan333SP's Avatar
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    I've had a cold for the last 3 days and have stayed off the bike since Sunday, but reading this thread is giving me a panic attack about how little I've done this week. Thanks guys.

  23. #23
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    Quote Originally Posted by BillyD View Post
    That's odd, there've been studies within the last year or two that claim that "moderate" is enough and beyond that is useless-to-harmful. Or something like that.

    Let me search my extensive archives.
    No, that's not so.

    By far the biggest health gains come from making the change from sedentary to moderately active. You don't have to be really "fit" to be healthy. And it is true that after that there are diminishing returns. Doing twice as much, and being twice as fit, doesn't make you anything like twice as healthy. But it does tend to make you healthier. At the top end of endurance athletes there seems to be some evidence of increased incidence of heart arrhythmias, and that has got a lot of publicity. But we're talking about very high volumes at fairly high intensities, and even then, it doesn't seem to dent the fact that people who exercise intensively tend to live longer than those who don't.

  24. #24
    Bike Commuter in training Phil_gretz's Avatar
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    Like the weak and self absorbed Roman Empire, America has fallen back to the worst of human indulgences across the spectrum.

    Greater interest in absorbing Circus Maximus rather than strengtening rectus abdominis.

  25. #25
    LBKA punkncat's Avatar
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    This is the first year in several that I have struggled to get 1000 miles in. I can certainly tell a difference in my overall energy level and attitude on those weeks I have been "too busy" to get on my bike.
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