Tag Archives: aerobic

Some notes about #Iron and #Fitness. – #fitness #running #biking #iron #lifespan #aerobic #nutrition #exercise #prepping #longevity #health #food #carfree #run #polyphenols #flavonoids

High RBC counts should help with the retention of iron.

NIH:Study shows iron supplementation after blood donation shortens hemoglobin recovery time http://1.usa.gov/1Ah75iV

I recommend stopping iron supplementation after the suggested number of weeks. People who give blood regularly will likely know if they are in the low or high iron group.

Did great on the hills, so probably right about blood donation, etc. I think the added capacity means more iron free hemoglobin sites available.  It would be great to have supplementation guidelines for well-conditioned athetes, so that they don’t overshoot. Too iron much is bad. It’s also likely best to leave a surplus of iron free hemoglobin sites, to clear free iron after RBC turnover.

Given all those caveats, well-conditioned athletes likely have sufficient excess heme to benefit greatly from additional iron. The possibility of providing for additional oxygen transport is very alluring. I can’t rule out the possibility that the two iron pills also helped on the hills. If you don’t believe 2 pills could help, then crunch the numbers. You will see for yourself.

I see some evidence of over-ingestion of in the athletic community. This is bad folks. Please avoid. Those studying exercise cardiomyopathy should check for over-ingestion of iron, etc. As a reminder, too much iron is problematic. The NIH used a low dose. 

Here is another link to the NIH blood supplementation article
http://1.usa.gov/1Ah75iV

Along with the caveat, I’m also grateful that iron supplements are readily available to anyone, without a prescription. The human body does all the marvelous iron chemistry w/ 4.2 grams of the stuff total.  It is likely that microgram levels of iron supplementation could have a large effect over the course of time. To put this in perspective, the body has a more than a full kilogram of calcium. Unlike iron, calcium has relatively low toxicity

I strongly recommend the cast iron griddles to protect your supply. Don’t overcook on the iron griddles tho. That’s another big problem! Google has a list of iron food sources. It’s possible to get alot from the food without eating much meat. http://bit.ly/1Afu93e

If you go easy on the meat, you have even more reason to go easy on the liver. If blood leaks into the space around the muscles,& breaks down, it releases free iron. This free iron could perpetuated any problems with free radicals, perhaps giving rise to a burning sensation in the gap areas. Be cautious about iron, etc, but make good use of it. Maintaining a high level of conditioning is another good iron strategy. Rich blood hoards more iron. It could speed you on your way and put some air under your feet ;-).

I have other strategies for improving oxygen transport. Be sure and check out my articles about winter training and cold adaptation. 

Winter bicycling may have some major #health benefits. – Cold temperatures, strength, and aerobic capacity #biking 

http://bit.ly/1gMlnON 

Let’s bone up for winter. – #fitness #running #biking #exercise #nutrition #carfree #lifespan #fasting #longevity #food #training

http://proclus.tumblr.com/post/103683212002/lets-bone-up-for-winter-fitness-running

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More exercise is almost always better. – #fitness #exercise #aerobic #training #nutrition #longevity #lifespan

  We need to hear less about minimum exercise requirements and more about how more exercise is better. Every wonder why aerobic capacity seems to be not transferable from one sport to another. People need to consider the range. It's really a misconception, but non-transferable capacity is consistent with most people's experience. Why? I know of no theory that could possibly explain why capacity doesn't transfer between sports. Now you have probably surmised that I have discovered the answer to this conundrum. I think I have the reason. Advanced aerobic training is required to create a capacity that is transferable to other sports. This is observable in the triathletes. The failure to realize this resides in the common misconception that there is a minimum amount of necessary exercise. This is false. As a result of this misconception, people's musculature is under-developed, and they falsely perceive that aerobic capacity isn't transferred. More exercise is almost always better. 

Regarding training advice – #Ferguson #Prepping #aerobic #biking #carfree #exercise #fitness #food #health #isis #jamesfoley #maryland #nutrition #training

Some best gains came on bicycle vacations, where I rode long distances every day. Just add more recovery days at the end. I have no doubt that big strength gains can come from working out on consecutive days,but more rest days are also needed If you have a setback, no worries. Muscle loss is easy to recover, so push the limit.

My first century ride, 112 miles. \u2013 http://bit.ly/1oSRb3F PrettyBoy Dam \u2013 http://bit.ly/1rEhxuO

People should consider that Americans may receive bad advice masquerading as good advice. The problem is expected to worsen. For example, if the US economy is under attack, then Americans may receive unwise financial advice. People who are angry with the US government may direct their anger at the American people. US governmental agencies may fail in their obligation to protect Americans. Areas of possible attacks include bad advice regarding child-bearing, exercise, fitness, food, health, & nutrition. Capital investment may withheld and withdrawn as an attack on the US economy. People may be directed into unprofitable and diversionary schemes. Fortunately, the situation is not all gloom&doom, and a person can prepare for these adversities…. Prepping, financial preparation, and the acquisition of as much knowledge as possible are counter-measures. We need not just guns, but strong, healthy, knowledgeable, well-prepared people behind every blade of grass. Are you really going to spend the rest of your life as a tool, being manipulated by every black flag on TV? All of these problems are expected to get worse now, so get prepared for it, while you still can. Get trained now.

Regards,

proclus

Looking for this? How to get out of bicycle-hostile Owings Mills, MD by the shortest route possible.

Looking for this? How to get out of bicycle-hostile Owings Mills, MD by the shortest route possible.

 

 

 

https://maps.google.com/maps?saddr=Messina+Way&daddr=39.4110481,-76.8097785+to:39.384135,-76.828766+to:39.3870771,-76.8196209+to:39.4112082,-76.8152915+to:39.4341873,-76.8255256+to:39.4461367,-76.8370785+to:39.4340717,-76.8196601+to:39.4354919,-76.8097524+to:39.4523631,-76.8208003+to:39.4650602,-76.8428125+to:39.454837,-76.8215061+to:39.4561207,-76.8157466+to:39.454474,-76.8116894+to:39.479676,-76.8292864+to:39.461126,-76.8142489+to:39.4651349,-76.8132509+to:39.45832,-76.754397+to:39.4632401,-76.7477847+to:39.4574146,-76.728832+to:Ridge+Rd&hl=en&ll=39.432481,-76.779327&spn=0.233353,0.279465&sll=39.450643,-76.790314&sspn=0.058323,0.069866&geocode=FZJNWQIdCFls-w%3BFWhdWQIdzvlr-ynnfCBe6hfIiTHJnDyXAkyH1w%3BFUf0WAIdoq9r-ykbHE7WpyLIiTHLT4o1_oLsrw%3BFcX_WAIdXNNr-ymXv8ahBhjIiTEFNLp6Lx6oTw%3BFQheWQIdReRr-ynr3evO5xfIiTH0pK0YFaEBCg%3BFcu3WQIdS7xr-ymRkBxU1RfIiTHNkuhDA78Qjg%3BFXjmWQIdKo9r-yn_3PZYhT3IiTGwuMYFOSTs6Q%3BFVe3WQIdNNNr-ykBvFxV0xfIiTH7417bgclmXQ%3BFeO8WQId6Plr-ylrR3cSMxbIiTE_LuPnott0eA%3BFcv-WQIdwM5r-ykBOHeEIRbIiTEWla0PbpBJJg%3BFWQwWgIdxHhr-ymnKNUj7z3IiTGvtUqnW7rqoA%3BFXUIWgId_str-yl7MizZIRbIiTEiZkbU7NYwsA%3BFXgNWgIdfuJr-ynnfHI1GBbIiTEq3c0H0jJ4Yw%3BFQoHWgIdV_Jr-ym1xpQ0FhbIiTE79mYLNyrUAg%3BFXxpWgIdmq1r-yn9FxNxAT7IiTGWJ-7MtVoExQ%3BFQYhWgIdWOhr-ynlOoWGGhbIiTEjPtAqOuJCYQ%3BFa4wWgIdPuxr-ylfMeHrDxbIiTFjU_9yf-PZFA%3BFRAWWgIdI9Js-yk7CNXnohbIiTHdewkcMlRrvw%3BFUgpWgId-Ots-yl9r9eSphbIiTEvIGXotQstKA%3BFYYSWgIdADZt-yk5ikqVUxHIiTGFhqQrYeJ0lA%3BFelcWgIddn9t-w&gl=us&dirflg=b&mra=ltm&via=1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19&t=m&z=11&lci=bike

More #centuryride thoughts. #training #carfree #biking #fitness #health #exercise #ebola

One thing that triggered my writing today was that realization that heavy training gives me immediate relief from so many minor problems. This must be an alien feeling for most people. Just go to Google&try variations on the phrase "I feel so much better…" I felt much better after working out in the cold weather last year. Just can't escape the conclusion that most people don't get this. I rode my bicycle over 100 miles last Saturday, and today I feel much better than I have felt in a long time. Tomorrow, I might feel worse, if I don't work out again. I think most people have this exactly backwards. I used to get sore after working out. Now, I get more sore, when I don't work out. I'm not describing a bad thing. It is a good thing. Arthritics for example are well aware of this phenomenon. Work makes you feel better, not worse. Exercise is not an addiction or a distraction. It is what we need. Go and look at the photos of Ebola victims. It is clear that many of them got it from having sex with an infected person. It is clear that people have an unfortunate view of what is good for them. Sadly, I sometimes think that I'll be left with bats for company.

More on Jones Falls Trail – #biking #carfree #training #fitness #health #exercise #aerobic

I checked out the boundaries of the Jones Falls Trail last night. http://bit.ly/1oS4Ywk
 
The proposed stretch of Jones Falls Trail near Mt. Washington Pool looks beautiful. There'll be challenging switchbacks no doubt.. Looks like the woods were blocked off for recovery. They are thick and lovely. Ready access to a great bike trail should make the surrounding real estate more attractive.  Bicyclists who respect the green path will be attracted to the quiet beauty of this area of this area of Baltimore. More bicyclists means less noise.
 

More Liberty Reservoir photos. – #training #fitness #carfree #biking #maryland #health #bike #aerobic #bicycle #baltimore

Most of the people following this blog will know that Liberty Reservoir is one of my favorite bicycling destinations in Maryland.  It forms the boundary between Baltimore and Carroll County, and so it is a quick getaway. One of most beautiful parts of the reservoir is the Deer Park Rd bridge, a little known crossing that is difficult to find from the Baltimore side. I got my bike down there last night and snapped these photos. Take Deer Park and Nicodemous Roads to the bridge for an enjoyable 20 mile ride from Owing's Mills Metro Station and back, through some the most unique scenery in Baltimore County. Highly recommended.

Weekend bicycling trip in Maryland and #Pennsylvania? – #biking #carfree #training #fitness #maryland #bicycle #aerobic #bike #baltimore

 

You can read this article about the Labor day trip I did on the NCR trail, and see the photos in Google+ and Flickr.

Labor day trip – NCR Trail – Baltimore to York PA, round trip – http://bit.ly/HIVOPX 

Labor day trip – NCR Trail – Baltimore to York PA, round trip – | Flickr – Photo Sharing! http://bit.ly/1qUjoyP

Labor day trip – NCR Trail – Baltimore to York PA, round trip – http://bit.ly/Tohnsv

Labor day trip – NCR Trail – Baltimore to York PA, round trip – – http://bit.ly/UuFmnS

I enjoy stopping at this pizza place in Shrewsbury PA, Sal's Pizza. Terrific calzones & right on Susquehanna/York Rd.

These days, I'm more inclined to get off the NCR trail and take the back roads. York Rd. is very passable.

Glen Rock Trip in new Google maps with altitude. \u2013 http://bit.ly/1qyiCCJ More on the ride to Glen Rock PA. – http://bit.ly/1o6zGTb

You may not be ready for a full trans-continental ride. I'm not, but you can train for it today. These railroad bike trails are great. It is possible to maintain the required level without actually doing the trans-continental ride. Work up to the point where it is not unusual to ride 70-100 miles in one day. You are there. I like the suggestion of training to 20 miles first, which the average person should be able to handle. When you are comfortable with the 20 mile rides, then try going out for a very long ride on the weekend. Take your time, but log some miles. Riding the full length of the trail to York&back would be a great example of a long ride. Maybe take three days. If you live in Annapolis take the train from Glen Bernie to the NCR trail head. You can also catch this train from BWI airport. It's a great way to spend Labor Day weekend. They do allow bikes on the train, but there is also a place to rent bicycles near the NCR trail head. The NCR trail is great, but getting off the trail is even better. Another great place nearby is Hereford, MD. The view is fabulous. Hereford is not far from PrettyBoy dam. http://bit.ly/WvBkSY  It is also possible to catch the Jones Falls trail from the light rail train, at Woodbury. http://bit.ly/XtaZVO If you ride near Hereford&PrettyBoy, I suggest turning north to the Pennsylvania hills. http://bit.ly/1qOYc8Z

If you got this far, you might like to know that I'm a biochemist in addition to an avid bicyclist. You can read my longevity articles at the following link. I think this program depends on the information in these articles.

Michael L. Love: Longevity articles summary http://bit.ly/1pKBH3h

Glen Rock Trip in new Google maps with altitude. – #training #exercise #carfree #biking #fitness #health #aerobic #baltimore #maryland

I enjoyed plotting out this route so much, and I thought it would be worth another try to embed the map. Hope it comes through this time. Here are the links to the original posts for more details about this trip. I now feel that this was one of my best and most challenging bicycle ride ever. The image shows over 5000 feet in uphill riding. I strongly recommend this ride, especially to learn how to get off of the NCR trail and take to the roads.

http://proclus.tumblr.com/post/91782688472/more-on-the-ride-to-glen-rock-pa-baltimore

http://proclus.tumblr.com/post/91650940902/climb-5000-ft-of-hills-out-of-baltimore-biking

 

I recommend having two bicycles of similar appearance. #training #exercise #carfree #biking #fitness #health #aerobic http://pic.twitter.com/5dYhC5TFjW

 

I recommend having two bicycles of similar appearance. pic.twitter.com/5dYhC5TFjW Try to pick a bike that looks commonplace, so that it will pass as routine. It is like picking a car rental of a variety that is most often seen on the road. It gets less attention. It's about appearances. A racing bicycle can be disguised as a common street bike, and it is less likely to be stolen.
 

PrettyBoy Dam – #biking #carfree #fitness #exercise #health #training #aerobic #baltimore #maryland

After all my posts about PrettyBoy Reservoir, I thought that some might like to see photos from around the dam. IMHO, many of these photos are better than the PrettyBoy Dam photos in Google Image. I recommend riding your bicycle to the reservoirs&especially the dams surrounding the city. There are likely some challenging hills. According to the new Google Maps, I logged almost 2500 ft of uphills on this trip.

Health survey gives government its first large-scale data on gay, bisexual population http://wapo.st/Wbiccw

It is worth a look. – Health survey gives government its first large-scale data on gay, bisexual population http://wapo.st/Wbiccw Lately I've been thinking a large fraction of the "normal weight" population are engaged in unhealthful lifestyles, that reduce their weight The CDC finding is consistent with that idea, because of the large fraction of smokers and drinkers in the gay community. A finding of "less overweight" could really be an adverse result in some communities. Using toxicity to maintain a normal weight is not healthful, a skew that is seldom taken into account. The idea is the "normal weight" population has a sufficient number of substance abusers to skew expectations.

Liberty reservoir, PrettyBoy, etc, via bicycle – #biking #carfree #aerobic #fitness #training #exercise

I recommend riding around city watershed reservoirs. Scenery is great, and usually gets you a steep uphill ride. Go a little downstream from the dam for an even more challenging ride, and maybe some swimming. The dams and bridges provide some great views. As always, be sure and obey the trail rules, if you take your bike off-road. Obey the boating and swimming rules. Protect the watershed. Most of the watershed reservoirs have some great off-road bicycling trails. The ridges make for a challenge. I like PrettyBoy Reservoir so much, it makes me want to take up bow hunting, which is legal there. Watershed protections make for a beautiful pristine environment around the reservoirs. Take the green path.  Ride your bicycle out to the reservoirs.
 

I eat alot of parsley flakes. pic.twitter.com/zKz3mpQFcv

Seems that heavy combined with a high flavonoid diet causes natural opiate and cannabinoid molecules to linger on in the body. Certain neurotransmitters and hormones linger on as well. Michael L. Love: parsley and autism http://bit.ly/1ljGO9a Michael L. Love: parsley and bone loss http://bit.ly/1my3RhH bone health | GNU-Darwin Action Blog http://bit.ly/1f1b1vC Michael L. Love: Parsley odyssey continues | GNU-Darwin Action Blog http://bit.ly/PgfBud The key discovery was that parsley is a great source of apigenin, which is a marvelous flavonoid molecule. http://bit.ly/1mP5Ah2

I eat alot of parsley flakes. pic.twitter.com/zKz3mpQFcv

Seems that heavy training combined with a high flavonoid diet causes natural opiate and cannabinoid molecules to linger on in the body. Certain neurotransmitters and hormones linger on as well. Michael L. Love: parsley and autism http://bit.ly/1ljGO9a Michael L. Love: parsley and bone loss http://bit.ly/1my3RhH bone health | GNU-Darwin Action Blog http://bit.ly/1f1b1vC Michael L. Love: Parsley odyssey continues | GNU-Darwin Action Blog http://bit.ly/PgfBud The key discovery was that parsley is a great source of apigenin, which is a marvelous flavonoid molecule. http://bit.ly/1mP5Ah2

 

Some evidence that puffed grains have higher nutrient accessibility -puffed grain nutrient absorption -GoogleScholar http://bit.ly/1rmievE

Some evidence that puffed grains have higher nutrient accessibility -puffed grain nutrient absorption -GoogleScholar http://bit.ly/1rmievE My current favorite is organic puffed kamut. I add some frozen berries, which should help further with the nutrient absorption. Liquid yogurt with live cultures would be a good addition, tho I prefer soy milk. I'd also recommend including wood mushrooms in the diet. 
You might have to pay a little more for wood mushrooms, but they are likely worth the extra money to get access to more healthful tannins.

Yet another joy of bicycling essay.

Most sports are easily amenable to tracking and progress measurements. It is easy to tell, if you are lifting more or riding farther Now that I've combined calipers,fat meter,&body measuring tape, I would not do without the excellent feedback that this combination brings. I got alot of satisfaction from racking up the points on the Presidential Champions site from my 3 hour ride, but… This positive feedback from the tracking site has likely provided much of the needed encouragement to continue with the exercise program. Bicycling provides many sources of encouragement; seeing sites & countryside, smelling the fresh air away from the city, Bicycling is exploration. Every hill is different. The weather varies. The map spreads out in all directions. It's important to have an over-arching goal to drive your exercise program. Bicycling provides much needed encouragement.

After posting my current workout recommendations, this morning, I thought people would like some of the dietary links as well.

Temperature, altitude, diet, and exercise can all be part of a longevity plan. Here is the link from this morning. http://bit.ly/1gMlnON
Follow the recommendations in that article for a couple of years, and you will learn the difference between pain and discomfort. 😉
My link to the USDA Database for the Flavonoid Content of Selected Foods has become broken. Here is the new link. http://1.usa.gov/1gMlFVU
You might want to download your own copy of that, so that it does not get lost. 😉

I'm writing this because my current program and progress is likely strongly dependent on the flavonoids and other polyphenols in my diet.
The following dietary links hit the high points.
Michael L. Love: polyphenols, first round results http://bit.ly/VQ6say
Michael L. Love: Thai Black Rice update | GNU-Darwin Action Blog http://bit.ly/1lASRmr
Michael L. Love: Flavonoid blast fudge recipe | GNU-Darwin Action Blog http://bit.ly/1jy3TGB
Michael L. Love: proclus on Blogger: proclus : Michael L. Love: parsley and bone loss http://bit.ly/1my3RhH

Here are some articles primarily about parsley, which is a great way to get some greens and plenty of flavonoids.

proclus : Michael L. Love: Parsley odyssey continues | GNU-Darwin Action Blog http://bit.ly/PgfBud
proclus : Michael L. Love: parsley as a preservative | GNU-Darwin Action Blog http://bit.ly/1h07U7h
proclus : Michael L. Love: parsley and autism – Michael L. Love's blog http://bit.ly/1gMmZIq
Michael L. Love: more parsley info, anti-diarrhea and other matters http://bit.ly/PgfKxY
Parsley, a brain food? http://bit.ly/1eagOsT
 

Cold temperatures, strength, and aerobic capacity #biking #carfree

I'm really looking forward to this season. http://bit.ly/1gY91V2 I got an early start this year, working out in the cooler weather. I think it increases aerobic capacity. I resisted the urge to put on a coat, when I knew that I would adapt to the cold, and rapidly acclimatized to winter temps When the the temperature got into the 40-50 degree range, I went on some long rides. I thought I had a heater on board. It is necessary for mitochondria to uncouple to produce the necessary heat, so that cold adaptation can increase aerobic capacity by increasing the demand for oxygen. I realized this yesterday, when I went and gave blood, and I looked at the blood. The difference was obvious.

On the subject of blood donation, it may be possible to leverage a competitive advantage by giving blood. Skip the donation prior to competition. It is very likely that regular blood donors have an increased capacity to produce red blood cells. Add training and cold adaptation to make use of the increased hemoglobin production. Rich blood is likely a main reason athletes have lower respiration rates,but also higher capacities. It's enormously beneficial. One thing leads to another. There is evidence that higher RBC counts lead to increased healthful angiogenesis. In practical terms, I noticed right away I was far more likely to be found accelerating up the hills. Extend your range.

As always, I recommend combining strength training with this regimen. Many bicyclers could be doing more leg presses. Bicyclists training on leg presses should aim for strength improvements. It really helps get you up the steep hills.

 

Regards,
proclus
http://www.gnu-darwin.org/