Table of Contents
Physical Health
See Biking and Running for specific info and tips.
Knee Osteoarthritis Risk Factors
translated: what are some main causes of your cartilage to wear down and cause pain?
Seems to be weight and age. Both of which seem to be reduced by exercising.
Somewhat summarized in: https://www.theguardian.com/lifeandstyle/2016/jul/18/knees-stretching-heel-striking-three-running-myths-debunked. There are probably some other slightly opposing articles, but it confirms what I hope :)
Blood work numbers
| Mar 2017, non fasting | Oct 2017, fasting | |
|---|---|---|
| Height | 5' 11“ | |
| Weight | 190 lbs | |
| Body Fat | 19.8% | |
| BMI | 26.0 kg/m2 | |
| Waist | 33 in | |
| Blood pressure | 120/52 | |
| Heart Rate | 61 bpm | |
| Total Cholesterol | 113 | 126 |
| HDL Cholesterol | 42 (low) | 59 |
| LDL Cholesterol | 55 | 58 |
| Non-HDL cholesterol | 67 | |
| CHOL/HDLC Ratio | 2.1 | |
| Triglycerides | 85 | 30 |
| Glucose | 105 | 69 |
| TSH | 2.83 |
| Test Name | Test Result | Normal Range | Flags |
|---|---|---|---|
| GLUCOSE | 69 mg/dL | 65-99 mg/dL | |
| UREA NITROGEN (BUN) | 15 mg/dL | 7-25 mg/dL | |
| CREATININE | 0.92 mg/dL | 0.60-1.35 mg/dL | |
| eGFR NON-AFR. AMERICAN | 114 mL/min/1.73m2 | > OR = 60 mL/min/1.73m2 | |
| eGFR AFRICAN AMERICAN | 132 mL/min/1.73m2 | > OR = 60 mL/min/1.73m2 | |
| BUN/CREATININE RATIO | NOT APPLICABLE (calc) | 6-22 (calc) | |
| SODIUM | 140 mmol/L | 135-146 mmol/L | |
| POTASSIUM | 4.3 mmol/L | 3.5-5.3 mmol/L | |
| CHLORIDE | 101 mmol/L | 98-110 mmol/L | |
| CARBON DIOXIDE | 30 mmol/L | 20-31 mmol/L | |
| CALCIUM | 10.1 mg/dL | 8.6-10.3 mg/dL | |
| PROTEIN, TOTAL | 7.9 g/dL | 6.1-8.1 g/dL | |
| ALBUMIN | 5.3 g/dL | 3.6-5.1 g/dL | |
| GLOBULIN | 2.6 g/dL (calc) | 1.9-3.7 g/dL (calc) | |
| ALBUMIN/GLOBULIN RATIO | 2.0 (calc) | 1.0-2.5 (calc) | |
| BILIRUBIN, TOTAL | 1.1 mg/dL | 0.2-1.2 mg/dL | |
| ALKALINE PHOSPHATASE | 63 U/L | 40-115 U/L | |
| AST | 25 U/L | 10-40 U/L | |
| ALT | 15 U/L | 9-46 U/L |
Runtime conversations with Mack
Anyone can run a marathon, they just have to put in the work <long runs at or below aerobic threshold>.
High Intensity Interval Training (HIIT) will increase muscle strength/efficiency before outputting lactic acid. Cardio is more for increasing body's ability to flush that lactic acid away over long period.
Strengthen glutes with squats/RDL's and leg out balancing thing…forgot.
Strengthening core/back for better strength for running form by doing … ask David?
- I just know it's bad.
- OpenSim and SimVascular seems like nice simulation tools.
Aerobic vs. Anaerobic
Reading a nice book / article by Arthur Lydiard: http://www.fitnesssports.com/lyd_clinic_guide/Arthur%20Lydiard.pdf
How to measure your aerobic threshold?
- It's the point where you can go for long periods without stopping?
- Measure lactic acid? A non-invasive tool that's highly correlated with it somehow is Moxy monitor. http://my.moxymonitor.com/blog/bid/193999/Using-Near-Infrared-Spectroscopy-NIRS-to-Determine-Lactate-Threshold
- Maybe some more is using paper strips. http://gmwgroup.harvard.edu/pubs/pdf/1086.pdf and paper based microfluidics. http://jfgm.scripts.mit.edu/littledeviceslab/publications-presentations/
Stretching vs. Painful Direct Massage vs. Strengthening
What is the right blend? What is each good for?
- From SaveYourself, Stretching → Mobilizing
- Also Plantar Fasciitis and
IT Band
IT Band Syndrome treatments (from PainScience.com)
- IT Band exercises from physical therapist. itbs.pdf
- David, Coach at EXOS says do soft tissue work on side of leg with foam roller. Also that need strong glutes (butt)/abs so your knees don't work as hard. Do dead lifts, optionally with the attachment that surrounds you so it's more like a squat or RDL. Another option is to let weight down with arm and raise back leg to compensate.
- Clarify with them on form. it should feel like pain/exercise??
- Intel coworker pages: document3_merged5.pdf
Massage
Foam roller, tennis/lacrosse ball are good tools.
- What’s the right amount of pressure to apply to your muscles in massage therapy and self-massage? Not done with reading it yet, but some preliminary notes.
- The exposed nerves will always hurt. NOT NECESSARY TO ROLL THESE. Instead roll out muscle knots and pressure points around the nerves so that you can do a full stretch of them as normal.
| Tool | Worth it? |
|---|---|
Backknobber and friends  | Not enough touch, and other tools like below might be better |
Knobble 2  | PainScience.com recommends it, esp for neck massage and trigger points |
Measure fatigue accurately using EMG neuron spikes
- How does rate of fatigue change with slow twitch and fast twitch muscle?
- What is ideal training regimen?
- Is Heart_rate_variability a good measure of fatigue, like what Firstbeat is doing with many products, or is EMG spikes or O2 measuring better?
Why
- Through physical exertion, you gain more energy, release lots of good hormones, and depending on what you do, increases your self-esteem through a better looking / feeling body and be able to do at least something well!
- Best to play at the same time and do it with others so you can talk and stay pushing yourself and not be lonely! Ultimate Frisbee, basketball are great, probably not so much for baseball?
- Doing things in a group is a lot of fun too. Check Meetup or a high school? John Gill (former Heritage teacher) teaches track/XC at Century now. Maybe ask him for advice?
Recommended book from Amazon: Exercise physiology : energy, nutrition, and human performance
Exercise Regimen for 94-year-old
link. It's pretty unfounded, but sounds nice!
These are designed to move every joint in your body, and to activate every muscle in your body, and stretch every ligament. These are to be done before breakfast.
He spends about forty five minutes each morning doing these exercises – not because he enjoys them but because he believes that they are important.
Exercise Lady at Edwards
- You want 3 sets of 12 reps at a given weight. The first for ___, the next for <more exhaustion>, and the third for <lots of exhaustion> (I still don't believe it)
- Stretching ensures that the contracted muscles are stretched back out again.
- Also, it's better after your muscles are exhausted.
- From personal experience, after stretching really strongly, it seems that my muscles feel a lot stronger 2 days later than when I haven't stretched.
- Only work out a given muscle every 2 days. It needs a break to recover.
The Hacker's Diet
- Written by AutoDesk founder
Ultimate People
Ralph is former Portland Ultimate guy. James is older guy with long hair. Paul is Nvidia runner.
Others
- Just start. The first 5 minutes suck, but the rest is fun.
- Biking/exercise is similar/better than coffee
- Read 7 habits of highly effective people, saved in Downloads
Spark Author (Dr. John Ratey)
YouTube Link! https://www.youtube.com/watch?v=Bmc0ERKfjP0
- Sufficient exercise is like taking a little bit of Ridulin and a bit of Prozac…it gets rid of the heebie-jeebies that you get from sitting down
- Exercise boosts your ability to learn…keeps the neuroplasticity up by boosting blood flow.
- Exercise lowers depression. It gets excess energy out (the “heebie jeebies” that you get from sitting in a chair for too long) as well as inhibits receptors in the brain for a while. 63% reduction in suspensions and referrals because of it! Wow…
- He recommends working out in the morning / afternoon so that you can receive the adjustments while at work. 5/6 days a week for 30 minutes, getting the sweat going.
- 90-year-olds, once they did exercise, their genes??? dropped to that of a 60-year-old. (40:15) Helps you stay young! Wow…
- UC Irvine researcher found that continuing to learn, eating less, and exercise prevented cognitive decline especially in older individuals.
- Exercise seems to do better than more studying to improve math and science scores. Wow…I'd be game for forced recess in high school / college. Especially college.
- Aerobic exercise > anaerobic exercise, at least for boosting blood flow and the above effects.
Physical Therapy
- The physical therapists are responsible for my well-being. Don't disrespect that by trying to be a frugal brat and don't think you need their help.
- Foam rolls seem to help me a lot. Amazon product
- However, it seems that it's not helping the real issue, just making you feel better. source. Doing it before a workout/performance will only weaken the muscle (NOT GOOD), but he argues that a cooldown period is needed after a workout to increase blood flow and clear away lactic acid, etc. NOT a foam roll necessarily.
- comment, some people have great foam rolling (no pain), but still have poor range of motion.
Appointment-Making
- Figure out how much insurance co-pay is. Ask PT how much first appointment is so that you can budget (and subsequent appointments too).
- Your current doctor, Mary Beth Sinchai: (949) 861-8828
- You get 80% coverage with Newport Physical Therapy, located next to Google Irvine at map. Number: 949.644.2022