I’ve been pointing out much data about METs lately. Intervals are likely the best way to increase your METs level.
Here is a good Mayo Clinic article about it.
MassGen:Decreased red blood cell clearance appears to predict development and worsening of serious diseases http://bit.ly/1Dazgwy
Frontiers | Red blood cells in sports: Effects of exercise and training on oxygen supply by red blood cells http://bit.ly/1Gf8JCX
Overall, athletes have a larger and younger population of RBCs. Based on the MassGen article, this could be a disease avoidance strategy. Mitochondrial and RBC counts do not improve significantly overnight.
I’ve presented some strategies for improving RBC and mitochondria counts in this
It seems clear that a decrease in RBC turnover is related directly to inactivity, so get moving.
Here is a related article for the ladies. – Iron status and exercise http://bit.ly/1ID0C3o
The theory is cold adaptation and physical activity boosts mitochondrial and RBC counts, leading to enhanced performance.
Here is another related article. Cold temperatures, strength, and aerobic capacity http://bit.ly/1HDlfxf
High athleticism is a good strategy for turning over those old, broken RBCs.
Treadmill Performance Predicts Mortality- Google Search
We really did need a new formula. Yale nomogram is givning me zero CVD risk. If you have no angina and you workout in the high athletic range, then Yale nomogram predicts no CVD risk.
This table is very handy, and provides many correlations.
There are many ways to scale your workout to these tables. Pulse rate and calories per hour are quite useful. There are many great web calculators and graphs to help get at these numbers. If you are running or biking up steep hills, use a stair calorie calculator. Another great trick is to use the Google bike maps to obtain changes in altitude.
Why be satisfied with single digit risk, when you can reduce it to near zero? The FIT treadmill test graphs are still behind a paywall, but the Yale nomogram will be adequate in the interim.
If you have no angina, draw a line from “None” to your METs level to obtain CVD risk. If you exceed the max, use a ruler to extrapolate to your value. 😉
One of the most fascinating thing about the FIT equation is the possibility of predicting future longevity. Such extrapolations are expected to be accurate within a range of about 20 years. When used as a lower limit, the predictive power is much higher. Coming advances favor longer lifespan. Research indicates higher METs levels correlate with lower rates of death from ALL CAUSES.
Longevity nutrition is the key to pushing the lifespan envelope at this time. The benefit of diverse approaches can add together. The benefit longevity nutrition adds to the benefit of athletic training.
BTW, here is a good article about allergy and asthma prevention.
First step on allergies: Clean up the indoor atmosphere
Now is the right time for more spring cleaning, which is also healthy work. Another way to beat allergies is to go out for a big workout.