Fitness health

Getting swole and/or deferring death



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? e.g. New study: A more even protein distribution can improve your gains. I am not invested enough in this to optimise excessively, how about I just eat healthy stuff I like?

Workout apps

Which apps are good for tracking and planning exercise?

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.

Previously I have used JEFIT, YAYOG, Strong.

Data-backed, personalized interventions

See quantified self, biomarkers.

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.
Gregory, Naina Sinha, Rekha Kumar, Emily M. Stein, Ellen Alexander, Paul Christos, Richard S. Bockman, and John S. Rodman. 2015. Potassium citrate decreases bone resorption in postmenopausal women with osteopenia: a randomized, double-blind clinical trial.” Endocrine Practice: Official Journal of the American College of Endocrinology and the American Association of Clinical Endocrinologists 21 (12): 1380–86.
Hindle, Kayla B., Tyler J. Whitcomb, Wyatt O. Briggs, and Junggi Hong. 2012. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function.” Journal of Human Kinetics 31 (April): 105–13.
Jehle, Sigrid, Henry N. Hulter, and Reto Krapf. 2013. Effect of potassium citrate on bone density, microarchitecture, and fracture risk in healthy older adults without osteoporosis: a randomized controlled trial.” The Journal of Clinical Endocrinology and Metabolism 98 (1): 207–17.
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.
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.
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.
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.
Sharman, Melanie J., Andrew G. Cresswell, and Stephan Riek. 2006. Proprioceptive neuromuscular facilitation stretching : mechanisms and clinical implications.” Sports Medicine (Auckland, N.Z.) 36 (11): 929–39.
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.
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.

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