Fit



Various notes on fun uses for one’s body, and maintenance thereof. For workplace harm minimisation see ergonomics.

My bodyweight training regime

Strength training

GMB workouts are fun, as are their guides, e.g. handstands. I’m currently trying to work through their muscle up tutorial. See Menno Henselmanns Optimal program design 2.0. Interesting takeaway: Body-builders are not very good at empirically informed workout design, despite having all the data to hand.

Food for strength training.

Startlingly it is not clear when you should eat protein, but probably big chunks of it all the time is a good idea? New study: A more even protein distribution can improve your gains

Apps

Which apps are good for tracking exercise?

JEFIT, YAYOG, Strong. I’m currently enjoying Fitbod (affiliate link) which uses some kind of basic but effective regression modeling to suggest optimal workouts. That they want to call this “AI” should not dissuade you; we all need to do unsavoury things to make a living.

References

Benden, Mark E., Hongwei Zhao, Christina E. Jeffrey, Monica L. Wendel, and Jamilia J. Blake. 2014. “The Evaluation of the Impact of a Stand-Biased Desk on Energy Expenditure and Physical Activity for Elementary School Students.” International Journal of Environmental Research and Public Health 11 (9): 9361–75. https://doi.org/10.3390/ijerph110909361.
Mandsager, Kyle, Serge Harb, Paul Cremer, Dermot Phelan, Steven E. Nissen, and Wael Jaber. 2018. “Association of Cardiorespiratory Fitness With Long-Term Mortality Among Adults Undergoing Exercise Treadmill Testing.” JAMA Network Open 1 (6): e183605–5. https://doi.org/10.1001/jamanetworkopen.2018.3605.
Melville, Geoffrey W., Jason C. Siegler, and Paul W. M. Marshall. 2017. “The Effects of d-Aspartic Acid Supplementation in Resistance-Trained Men over a Three Month Training Period: A Randomised Controlled Trial.” PLoS ONE 12 (8): e0182630. https://doi.org/10.1371/journal.pone.0182630.
Mograss, Melodee, Monica Crosetta, Joanne Abi-Jaoude, Elizaveta Frolova, Edwin M. Robertson, Veronique Pepin, and Thien Thanh Dang-Vu. n.d. “Exercising Before a Nap Benefits Memory Better Than Napping or Exercising Alone.” Sleep. Accessed May 6, 2020. https://doi.org/10.1093/sleep/zsaa062.
Roshanzamir, Farzad, and Seyyed Morteza Safavi. 2017. “The Putative Effects of D-Aspartic Acid on Blood Testosterone Levels: A Systematic Review.” International Journal of Reproductive Biomedicine 15 (1): 1–10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5340133/.
Tainio, Marko, Audrey J. de Nazelle, Thomas Götschi, Sonja Kahlmeier, David Rojas-Rueda, Mark J. Nieuwenhuijsen, Thiago Hérick de Sá, Paul Kelly, and James Woodcock. 2016. “Can Air Pollution Negate the Health Benefits of Cycling and Walking?” Preventive Medicine 87 (June): 233–36. https://doi.org/10.1016/j.ypmed.2016.02.002.
Tufano, James, Lee Brown, Jared Coburn, Kavin Tsang, Vanessa Cazás-Moreno, and Joe Laporta. 2012. “Effect of Aerobic Recovery Intensity on Delayed-Onset Muscle Soreness and Strength.” Journal of Strength and Conditioning Research / National Strength & Conditioning Association 26 (10): 2777–82. https://doi.org/10.1519/JSC.0b013e3182651c06.

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