11 ms·

There is an awful lot of "might" in that article. Not disagreeing with it on face value, mind you, but the actual research basically states that you can't just

There is an awful lot of "might" in that article. Not disagreeing with it on face value, mind you, but the actual research basically states that you can't just start exercising... you have to already been exercising (and not even all that much, like, ~5000 steps ~= 2 miles a day, some HIIT (less is more) + low rep heavy weight lifting one or twice a week) benefit from this. So, all of us who are in our 30s now? The time is now. Also, re: weight lifting, try to target all of your muscle groups right. Don't be the guy who skips leg day, don't be the guy who has a shitty core and is trying to squat 250+. Guys like Jeff Cavaliere are who to look at on how to do this right.

vanderZwan 8y ago
> So, all of us who are in our 30s now? The time is now. This is true for exercising regardless, TBH. The more you build up now, the less trouble you have maintaining it later.
atomical 8y ago
The internet loves lifting. Cool, but the kind of legs you get from walking a lot are fine too.
- elhudy 8y ago
  Agreed that walking is great. However, the positive bone-density effects of lifting are greater than those of walking [1]. >Both aerobic and resistance training exercise can provide weight-bearing stimulus to bone, yet research indicates that resistance training may have a more profound site specific effect than aerobic exercise. [1] https://www.ncbi.nlm.nih.gov/pubmed/9927006 https://www.ncbi.nlm.nih.gov/pubmed/9927006
  - atomical 8y ago
    But does it actually prevent falls or make the elderly less likely to break bones?
    - elhudy 8y ago
      I'm not sure, but mechanistically speaking that would make sense, wouldn't you think?
      - atomical 8y ago
        People thought that consuming more calcium would do the same thing. > While there is a small effect of calcium supplementation in the upper limb, the increase in BMD which results is unlikely to result in a clinically significant decrease in fracture risk. The results do not support the use of calcium supplementation in healthy children as a public health intervention. https://www.cochrane.org/CD005119/MUSKEL_calcium-for-improving-bone-mineral-density-in-children https://www.cochrane.org/CD005119/MUSKEL_calcium-for-improvi...
        deleted 8y ago
        [deleted]
        dota_fanatic 8y ago
        By that same logic, should consuming lots and lots of protein yield bigger, stronger muscles? Or perhaps in both cases, the body must experience stimulus such that the tissues "know" they need to get at the necessary supplies coming in. Why build muscles, or stronger bones, if the body overall never does anything to need them? It would be wasted motion from their point of view.
cheez 8y ago
I do ~12,000 steps/day and HIIT 3x/week but I have trouble incorporating weight lifting primarily because I can do the other two without needing a gym, which is very difficult (single dad, 2 kids, sole caretaker, 2 businesses). Any suggestions?
- wkrause 8y ago
  Resistance bands, a pull-up bar and a TRX go a long way for a fraction of the cost and space of a gym. Not as effective as free weights (in my personal experience) for putting on a lot of new muscle, but still quite effective.
  - guiambros 8y ago
    +1 to resistance bands. This has been life changing for me. Minimal space, fraction of cost, and I get to exercise in my home office, watching something useful (currently going through fast.ai videos). Double win. Here's the ones I use [1][2]. [1] https://www.amazon.com/gp/product/B006O0GDMO https://www.amazon.com/gp/product/B006O0GDMO [2] https://www.amazon.com/gp/product/B01NH55SAK/ https://www.amazon.com/gp/product/B01NH55SAK/
- beaconstudios 8y ago
  do you have space in your home for a set of dumbbells? You can lift plenty of weight using just those. A barbell is better if you have room for some basic equipment (flat bench, squat stand/power rack, rubber mats for deadlifts if you have a solid floor).
- fpoling 8y ago
  Dumbbells especially adjustable ones do not take a lot of space and they are not only for the upper body muscles. Squats with dumbbells especially bolgarian ones is a good way to get muscles on legs and it is enough to do it once a week as long as weights are heavy enough so you cannot do more than 8-12 repetitions. But I would advise to pay an instructor for first few times to get the proper technique to avoid mistakes leading to injuries.
- nradov 8y ago
saiya-jin 8y ago
Not that I utterly disagree with what you write, but there is almost nothing you wrote mentioned in the article. Yes, almost any exercise is better than none. The earlier in life the better. Good core is super important in, well, anything including sitting on the chair. Hiit I consider very good based on effects on me, but would like to see some long-term results and its definitely only for people already doing some regular training. But where do you get the low rep info? This is good for only very specific exercise goals, mainly bodybuilding. Not something most people should strive for. Arnold type body looks great on photos, but is utterly impractical for normal life, super hard to reach and maintain. Low rep means you are close to your limits, which is area where injuries happen a lot, and wear on all parts of the body happens much more (muscles love it, but joints and connective tissue disagrees, and spine has a say in the topic too). Wear is something you are not aware of till its too late and all kinds of pain start to manifest. Lighter weights, more reps(15-20), shorter stops between them (30-60s), and you not only gain much better results in stamina (what good is it to be able to lift 100kg 3x times and you're done, when you need to move apartment for example or do multi-hour hike/anything else). Muscles grow like crazy too, if you have weights just right. Its much easier to keep good form of exercise when you are not at your limit.
- elhudy 8y ago
  >Lighter weights, more reps(15-20) I was with you until you got here. A typical high-rep range for compound work should be between 8-12. 12-15 for auxiliary work. Most lifters would consider a rep range of between 3-5 to be low-rep. >and you not only gain much better results in stamina (what good is it to be able to lift 100kg 3x times and you're done, when you need to move apartment for example or do multi-hour hike/anything else Heavy lifting actually trains both fast-twitch and slow twitch muscle fibers, as it takes your entire muscle to lift heavy. The reverse can not be said for higher-repetition lifting. I've never trained in the mentioned rep range and anecdotally am able to do multi-hour hikes/anything else just fine. I find that the running/biking crowd loves to perpetuate this myth and generally does so with use of the phrase "meat-head".
  - saiya-jin 8y ago
bad_user 8y ago
If you’re in your 30s a much better bet for your overall health and for keeping Alzheimer’s away is giving up on sugar, since there’s a strong link between Alzheimer’s and insulin resistance. Exercise too does help a little with insulin resistance (but not enough to repair the damage done by a diet high in sugar), plus people that exercise tend to also eat healthy.
- mg74 8y ago
  This. STOP EATING SUGAR PEOPLE!
  - DamnInteresting 8y ago
    > STOP EATING SUGAR PEOPLE! But sugar people are delicious! They're such sweethearts.
    - overcast 8y ago
      Sour Patch Kids for life <3
    - deleted 8y ago
      [deleted]
  - deleted 8y ago
    [deleted]
  - zeroxfe 8y ago
    eats shoots and leaves
- francisofascii 8y ago
  This might be simplistic thinking, but isn't this why exercise helps? The liver turns the fructose from the sugar into glycogen. Exercise consumes the glycogen before it has a chance to be overly abundant, which is what causes the harmful effects. So you can either avoid sugar altogether, or have sugar with sufficient exercise.
beaconstudios 8y ago
> don't be the guy who has a shitty core and is trying to squat 250+ I don't really get this advice. I compound lift and when I was lifting regularly I peaked at 145kg/320lbs. I've never done focused core exercises with any regularity, I just focused on good form/posture and a neutral spine. Perhaps compound lifting itself is enough to build the core strength you need for squatting? Obviously I wouldn't recommend other people leave it out, but it doesn't seem to have done me any harm.
- madeuptempacct 8y ago
  My impression is that if you have good posture to begin with, you might just "lift right" off the bat. I have to do a ton of supplementary work to balance out my posture issues. And the progress is slower than people generally like to admit.
  - beaconstudios 8y ago
    my posture has always been pretty terrible (until I got to higher weights and my posture has straightened out) so I'm not sure its that. Though I think squatting with a low bar and not moving up in weight until I was happy with my form may have helped to compensate for that.
    - madeuptempacct 8y ago
      It could be that we are taking different approaches to do the same thing - you hold off on moving up in weight and repeat the exercises, whereas I hold off, repeat the exercise, and do supplementary glute and core work to avoid my spine curving too much in the "right" way.
      - beaconstudios 8y ago
        yeah that makes sense. Either way is a "safety first" approach, which is the most important factor.
    - slothtrop 8y ago
Scarbutt 8y ago
If you are squatting 250 you already have a strong core.
chc 8y ago
Does the literature actually suggest that skipping leg day causes Alzheimer's?
madeuptempacct 8y ago
Anecdotal and will get downvoted, but I have WAY more energy when I eat sugar. And yes, I have cut sugar for up to a month at a time before. I never got the magical increases in energy people talk about.
- ianai 8y ago
  I run circles around the meat eaters in my life. My latest change was replacing maple syrup with date sugar. I also started drinking matcha often. The change to a Whole Foods sugar made all the difference in the stability of my energy levels. Matcha also makes the caffeine buzz a lot more steady, manageable, and even calm. Changing out processed foods for Whole Foods might outweigh the carb/fat/protein differences. There’s still a lot to biology and nutrition we don’t know, in my first hand experience.
  - tozeur 8y ago
    I really don’t see how a Whole Foods sugar has any different effect compared “normal” sugar...
    - mopierotti 8y ago
      This site claims that different sugars have different glycemic indexes. E.g palm sugar (from date trees) at 35 and brown sugar at 65. https://www.eatthis.com/sweeteners/ https://www.eatthis.com/sweeteners/
      - ianai 8y ago
        The way my doctor put it: science likes to think “a molecule is a molecule” and it’s possible to isolate out the benefits of a food in individual extracts. But that’s been shown to fall short of reality over time. Nutrition is still a largely misunderstood system. Sticking with Whole Foods (bad autocorrect) should be more predictable/reproducible.

vanderZwan 8y ago

> So, all of us who are in our 30s now? The time is now. This is true for exercising regardless, TBH. The more you build up now, the less trouble you have maintaining it later.

atomical 8y ago

The internet loves lifting. Cool, but the kind of legs you get from walking a lot are fine too.

elhudy 8y ago
Agreed that walking is great. However, the positive bone-density effects of lifting are greater than those of walking [1]. >Both aerobic and resistance training exercise can provide weight-bearing stimulus to bone, yet research indicates that resistance training may have a more profound site specific effect than aerobic exercise. [1] https://www.ncbi.nlm.nih.gov/pubmed/9927006 https://www.ncbi.nlm.nih.gov/pubmed/9927006
- atomical 8y ago
  But does it actually prevent falls or make the elderly less likely to break bones?
  - elhudy 8y ago
    I'm not sure, but mechanistically speaking that would make sense, wouldn't you think?
    - atomical 8y ago
      People thought that consuming more calcium would do the same thing. > While there is a small effect of calcium supplementation in the upper limb, the increase in BMD which results is unlikely to result in a clinically significant decrease in fracture risk. The results do not support the use of calcium supplementation in healthy children as a public health intervention. https://www.cochrane.org/CD005119/MUSKEL_calcium-for-improving-bone-mineral-density-in-children https://www.cochrane.org/CD005119/MUSKEL_calcium-for-improvi...
      - deleted 8y ago
        [deleted]
      - dota_fanatic 8y ago
        By that same logic, should consuming lots and lots of protein yield bigger, stronger muscles? Or perhaps in both cases, the body must experience stimulus such that the tissues "know" they need to get at the necessary supplies coming in. Why build muscles, or stronger bones, if the body overall never does anything to need them? It would be wasted motion from their point of view.

cheez 8y ago

I do ~12,000 steps/day and HIIT 3x/week but I have trouble incorporating weight lifting primarily because I can do the other two without needing a gym, which is very difficult (single dad, 2 kids, sole caretaker, 2 businesses). Any suggestions?

wkrause 8y ago
Resistance bands, a pull-up bar and a TRX go a long way for a fraction of the cost and space of a gym. Not as effective as free weights (in my personal experience) for putting on a lot of new muscle, but still quite effective.
- guiambros 8y ago
  +1 to resistance bands. This has been life changing for me. Minimal space, fraction of cost, and I get to exercise in my home office, watching something useful (currently going through fast.ai videos). Double win. Here's the ones I use [1][2]. [1] https://www.amazon.com/gp/product/B006O0GDMO https://www.amazon.com/gp/product/B006O0GDMO [2] https://www.amazon.com/gp/product/B01NH55SAK/ https://www.amazon.com/gp/product/B01NH55SAK/
beaconstudios 8y ago
do you have space in your home for a set of dumbbells? You can lift plenty of weight using just those. A barbell is better if you have room for some basic equipment (flat bench, squat stand/power rack, rubber mats for deadlifts if you have a solid floor).
fpoling 8y ago
Dumbbells especially adjustable ones do not take a lot of space and they are not only for the upper body muscles. Squats with dumbbells especially bolgarian ones is a good way to get muscles on legs and it is enough to do it once a week as long as weights are heavy enough so you cannot do more than 8-12 repetitions. But I would advise to pay an instructor for first few times to get the proper technique to avoid mistakes leading to injuries.
nradov 8y ago

saiya-jin 8y ago

Not that I utterly disagree with what you write, but there is almost nothing you wrote mentioned in the article. Yes, almost any exercise is better than none. The earlier in life the better. Good core is super important in, well, anything including sitting on the chair. Hiit I consider very good based on effects on me, but would like to see some long-term results and its definitely only for people already doing some regular training. But where do you get the low rep info? This is good for only very specific exercise goals, mainly bodybuilding. Not something most people should strive for. Arnold type body looks great on photos, but is utterly impractical for normal life, super hard to reach and maintain. Low rep means you are close to your limits, which is area where injuries happen a lot, and wear on all parts of the body happens much more (muscles love it, but joints and connective tissue disagrees, and spine has a say in the topic too). Wear is something you are not aware of till its too late and all kinds of pain start to manifest. Lighter weights, more reps(15-20), shorter stops between them (30-60s), and you not only gain much better results in stamina (what good is it to be able to lift 100kg 3x times and you're done, when you need to move apartment for example or do multi-hour hike/anything else). Muscles grow like crazy too, if you have weights just right. Its much easier to keep good form of exercise when you are not at your limit.

elhudy 8y ago
>Lighter weights, more reps(15-20) I was with you until you got here. A typical high-rep range for compound work should be between 8-12. 12-15 for auxiliary work. Most lifters would consider a rep range of between 3-5 to be low-rep. >and you not only gain much better results in stamina (what good is it to be able to lift 100kg 3x times and you're done, when you need to move apartment for example or do multi-hour hike/anything else Heavy lifting actually trains both fast-twitch and slow twitch muscle fibers, as it takes your entire muscle to lift heavy. The reverse can not be said for higher-repetition lifting. I've never trained in the mentioned rep range and anecdotally am able to do multi-hour hikes/anything else just fine. I find that the running/biking crowd loves to perpetuate this myth and generally does so with use of the phrase "meat-head".
- saiya-jin 8y ago

bad_user 8y ago

If you’re in your 30s a much better bet for your overall health and for keeping Alzheimer’s away is giving up on sugar, since there’s a strong link between Alzheimer’s and insulin resistance. Exercise too does help a little with insulin resistance (but not enough to repair the damage done by a diet high in sugar), plus people that exercise tend to also eat healthy.

mg74 8y ago
This. STOP EATING SUGAR PEOPLE!
- DamnInteresting 8y ago
  > STOP EATING SUGAR PEOPLE! But sugar people are delicious! They're such sweethearts.
  - overcast 8y ago
    Sour Patch Kids for life <3
  - deleted 8y ago
    [deleted]
- deleted 8y ago
  [deleted]
- zeroxfe 8y ago
  eats shoots and leaves
francisofascii 8y ago
This might be simplistic thinking, but isn't this why exercise helps? The liver turns the fructose from the sugar into glycogen. Exercise consumes the glycogen before it has a chance to be overly abundant, which is what causes the harmful effects. So you can either avoid sugar altogether, or have sugar with sufficient exercise.

beaconstudios 8y ago

> don't be the guy who has a shitty core and is trying to squat 250+ I don't really get this advice. I compound lift and when I was lifting regularly I peaked at 145kg/320lbs. I've never done focused core exercises with any regularity, I just focused on good form/posture and a neutral spine. Perhaps compound lifting itself is enough to build the core strength you need for squatting? Obviously I wouldn't recommend other people leave it out, but it doesn't seem to have done me any harm.

madeuptempacct 8y ago
My impression is that if you have good posture to begin with, you might just "lift right" off the bat. I have to do a ton of supplementary work to balance out my posture issues. And the progress is slower than people generally like to admit.
- beaconstudios 8y ago
  my posture has always been pretty terrible (until I got to higher weights and my posture has straightened out) so I'm not sure its that. Though I think squatting with a low bar and not moving up in weight until I was happy with my form may have helped to compensate for that.
  - madeuptempacct 8y ago
    It could be that we are taking different approaches to do the same thing - you hold off on moving up in weight and repeat the exercises, whereas I hold off, repeat the exercise, and do supplementary glute and core work to avoid my spine curving too much in the "right" way.
    - beaconstudios 8y ago
      yeah that makes sense. Either way is a "safety first" approach, which is the most important factor.
  - slothtrop 8y ago

Scarbutt 8y ago

If you are squatting 250 you already have a strong core.

chc 8y ago

Does the literature actually suggest that skipping leg day causes Alzheimer's?

madeuptempacct 8y ago

Anecdotal and will get downvoted, but I have WAY more energy when I eat sugar. And yes, I have cut sugar for up to a month at a time before. I never got the magical increases in energy people talk about.

ianai 8y ago
I run circles around the meat eaters in my life. My latest change was replacing maple syrup with date sugar. I also started drinking matcha often. The change to a Whole Foods sugar made all the difference in the stability of my energy levels. Matcha also makes the caffeine buzz a lot more steady, manageable, and even calm. Changing out processed foods for Whole Foods might outweigh the carb/fat/protein differences. There’s still a lot to biology and nutrition we don’t know, in my first hand experience.
- tozeur 8y ago
  I really don’t see how a Whole Foods sugar has any different effect compared “normal” sugar...
  - mopierotti 8y ago
    This site claims that different sugars have different glycemic indexes. E.g palm sugar (from date trees) at 35 and brown sugar at 65. https://www.eatthis.com/sweeteners/ https://www.eatthis.com/sweeteners/
    - ianai 8y ago
      The way my doctor put it: science likes to think “a molecule is a molecule” and it’s possible to isolate out the benefits of a food in individual extracts. But that’s been shown to fall short of reality over time. Nutrition is still a largely misunderstood system. Sticking with Whole Foods (bad autocorrect) should be more predictable/reproducible.