What is measured improves, right? This is great info. I just got my Dexa bone and body scan done. I’ll post it later today.
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Cool, I did that too. Good data. I scored better here.
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Seiler zone model is much easier and relates well to his studies.
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This chart is way off. Heart rate Zones are much too low.
LukeMV
#255
This is the most elite exercise longevity video that has ever been released. This video should be mandatory viewing and shown to schools all over the world.
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adssx
#256
Cooper test is a poor estimate of VO2 max: Vo2 max reference values - #27 by adssx
Potentially widely inaccurate but the trend over time is correct, i.e. if your estimated VO2 max is improving, it means your real VO2 max improving as well: Vo2 max reference values - #15 by adssx
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AnUser
#257
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AnUser
#259
I am sold on observational trials (especially prospective cohort studies), when RCT’s or MR doesn’t exist or can’t really be used.
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Except, when someone else uses observational studies. You are quick to point out that the studies were only observational.
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adssx
#261
Observational studies can emulate RCT. But they need to be done extremely well for that.
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AnUser
#262
It’s mostly problematic if someone tries to use it to counter RCT or MR data, that doesn’t make sense.
AnUser
#263
I don’t believe so, but that is probably where I should I draw the line for evidence (RCT > MR > OS), the rest can be disregarded for practical use (i.e in vitro mechanistic studies, or mice data), there can be some exceptions to this rule, but in general it should be good.
adssx
#264
It’s not a matter of belief. It’s statistics and causal inference. Read: https://www.bmj.com/content/378/bmj-2022-071108
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I think part of the problem is the use of the word “elite” to label the top 5% or 2% of the general population. This is easily confused with elite endurance athletes, who spend a lot more time training and have a significantly higher VO2 max than the general population.
I’ll use myself as an example since I recently did a VO2 max test on a stationary bike. I think it illustrates the difference between elite athletes and the elite class of non-athletes. Plus I get to brag about how well I did, which is both enjoyable in the moment and motivating in the long run.
I’m 65 years old and my VO2 max was measured at 58 mL/(kg·min) on a bike. This puts me in or near the highest percentile for a young man, which some studies call elite, and which should provide the highest-level of risk reduction in all-cause mortality available from aerobic fitness according to the various studies cited in this thread.
My current aerobic training consists of three weekly sessions of about 35 min of Zone 2 cycling followed by about 3 all out sprints running up stairs and rest between sprints. The first sprint lasts about 30 seconds, and the others 4 minutes. I ride on a park path beside a lake, so I’m getting some nature bathing in at the same time. I enjoy this routine because the environment is pleasant and it’s hard but not brutal. I’ve exercised for most of my life at this intensity, although the details have varied based on my lifestyle context and what the available research showed at the time. I also do 4x weekly resistance training, which is less enjoyable but well worth it, and plan to add back some flexibility training once I have time to design a program.
Elite male endurance athletes can have a V02 max of 85. This number is taken from runners and is meant as a ball-park reference only. Perhaps going from 58 to 85 will reduce my risk of death further, or perhaps it will increase it if it triggers an arrythmia or other issue.
This question is academic for me since I think 58 is getting me plenty of bang for my buck, and I’m not really willing to spend many hours a day training. That would stop being fun : ).
Of the 168 hours we all have in our week, spending about 3 hours exercising in a pleasant environment seems like a no-brainer investment of my time, when I consider both the immediate and long-term health benefits
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@ageless64 very good. For myself I try to remind myself that what is fun changes over time. More exercise vs less can be fun if it is for a purpose that I am investing my identity in, such as an adventure or a competition. But generally I agree that we should work on our weaknesses ahead of our egos (strength).
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Was this here already?
“Conclusion- Cardiorespiratory fitness can be improved by favorable body composition, physical activity, and performance enhancers. Despite being a strong predictor of mortality, VO2max is not causally associated with T2D or longevity.”
Maybe it’s that aging causes decreased VO2max and not vice versa? Others age more slowly → higher VO2max?
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Bicep
#270
Looks like there’s not much reason to go more than a couple hours a week.
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