/fit/ - Fitness, Health, and Feels

I'm not fat btw

Do cardio.

>>140987

well duh but what?

>running (with good sneakers on dirt or ideally barefoot on sand)

>rowing (kayak, canoe, etc.)

>biking (not ideal because the seat squishes your balls which lowers T)

>walking for transportation

hmm

also this thread should include dietary recommendations

>steel-cut oats (whole grain)

>100% whole grain bread (hard to find)

>reduce salt

what else? a lot of the heart health people say to moderate red meat. red meat is a staple of my diet and has been a long time, what the fuck else would I eat? I guess fish is a good substitute. chicken/turkey is shit because they feed them soy

more exercise ideas:

>eliptical (is it just a meme?)

>sex (for whoever is on top)

I have not liked the word "cardio" for a long time. What exactly is it supposed to mean when you describe an exercise as cardiovascular? Think about how absurd this sounds. My heart beats as I type this, therefore this message is cardiovascular exercise. Cardio is an artifact of living—just as breathing. As "cardio" or "cardiovascular exercise" are poorly descriptive terms normally used to imply endurance exercise of some form, it becomes necessary to examine whether the scientific evidence is in favor of endurance exercise improving the health of the heart and circulation system.

O'keefe, James H., et al. Potential adverse cardiovascular effects from excessive endurance exercise. Mayo Clinic Proceedings. Vol. 87. No. 6. Elsevier, 2012.

https://doi.org/10.1016/j.mayocp.2012.04.005

Even when endurance exercise is purported to have "good" effects, the results are entirely suspicious:

Steiner, Sabine, et al. Endurance training increases the number of endothelial progenitor cells in patients with cardiovascular risk and coronary artery disease. Atherosclerosis 181.2 (2005): 305-310.

https://doi.org/10.1016/j.atherosclerosis.2005.01.006

>Regular exercise training augments the number of circulating EPCs in patients with CVRF and CAD and is associated with improved vascular function and NO synthesis.

Winlaw, David S., et al. Increased nitric oxide production in heart failure. The Lancet 344.8919 (1994): 373-374.

https://doi.org/10.1016/S0140-6736(94)91403-6

McCann, S. M., et al. The nitric oxide hypothesis of aging. Experimental gerontology 33.7-8 (1998): 813-826.

https://www.ncbi.nlm.nih.gov/pubmed/9951625

Beckman, Joseph S., and Willem H. Koppenol. Nitric oxide, superoxide, and peroxynitrite: the good, the bad, and ugly. American Journal of Physiology-Cell Physiology 271.5 (1996): C1424-C1437.

https://doi.org/10.1152/ajpcell.1996.271.5.C1424

>The direct toxicity of nitric oxide is modest but is greatly enhanced by reacting with superoxide to form peroxynitrite (ONOO-). […] Peroxynitrite modifies tyrosine in proteins to create nitrotyrosines, leaving a footprint detectable in vivo. Nitration of structural proteins, including neurofilaments and actin, can disrupt filament assembly with major pathological consequences. Antibodies to nitrotyrosine have revealed nitration in human atherosclerosis, myocardial ischemia, septic and distressed lung, inflammatory bowel disease, and amyotrophic lateral sclerosis.

Christen, Stephan, et al. γ-Tocopherol traps mutagenic electrophiles such as NOx and complements α-tocopherol: physiological implications. Proceedings of the National Academy of Sciences 94.7 (1997): 3217-3222.

https://doi.org/10.1073/pnas.94.7.3217

There can be no doubt that what you train for is what your body most adapts to however. It's just that only a select few are interested in becoming the best endurance exercisers, and there is concern that chronic endurance exercise progressively degenerates the health over the long term. Most seem to engage in endurance exercise not for its own sake but because of the belief it will help them in another goal.

Strength training doesn't necessarily seem harmful for the weakest of participants:

Radzewitz, Andrea, et al. Exercise and muscle strength training and their effect on quality of life in patients with chronic heart failure. European journal of heart failure 4.5 (2002): 627-634.

https://doi.org/10.1016/S1388-9842(02)00090-9

And it can improve certain measures of cardiovascular health:

Melo, Ruth C., et al. High eccentric strength training reduces the heart rate variability in healthy older men. British journal of sports medicine (2007).

http://dx.doi.org/10.1136/bjsm.2007.035246

Hoff, Jan, Arne Gran, and Jan Helgerud. Maximal strength training improves aerobic endurance performance. Scandinavian journal of medicine & science in sports 12.5 (2002): 288-295.

https://doi.org/10.1034/j.1600-0838.2002.01140.x

Hu, M., et al. Effects of strength training on work capacity and parasympathetic heart rate modulation during exercise in physically inactive men. International journal of sports medicine 30.10 (2009): 719-724.

https://doi.org/10.1055/s-0029-1225329

>>140989

>biking (not ideal because the seat squishes your balls which lowers T)

Not sure where you got this idea from, but just stand up instead, or swim.

>>140995

>swimming

another great one! I've heard it's the best cardio exercise there is. only problem is that you should avoid pools because they have chlorine which is bad for test.

I've never rode a bike anyway, idek how.

Gustafsson, Björn I., et al. Long-term serotonin administration induces heart valve disease in rats. Circulation 111.12 (2005): 1517-1522.

https://doi.org/10.1161/01.CIR.0000159356.42064.48

Turlapaty, P. D., and Burton M. Altura. Magnesium deficiency produces spasms of coronary arteries: relationship to etiology of sudden death ischemic heart disease. Science 208.4440 (1980): 198-200.

https://doi.org/10.1126/science.7361117

Fats and Heart Disease

Ramsden, Christopher E., et al. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). bmj 353 (2016): i1246.

https://doi.org/10.1136/bmj.i1246

>Interventions Serum cholesterol lowering diet that replaced saturated fat with linoleic acid (from corn oil and corn oil polyunsaturated margarine). Control diet was high in saturated fat from animal fats, common margarines, and shortenings.

…

>Results The intervention group had significant reduction in serum cholesterol compared with controls […] There was a 22% higher risk of death for each 30 mg/dL (0.78 mmol/L) reduction in serum cholesterol

Rouaki, Fayrouz, et al. Cardiotoxicity induced by dietary oxidized sunflower oil in rats: Pro-and antioxidant effects of α-tocopherol. Int. J. Vitam. Nutr. Res 83.6 (2013): 367-376.

https://doi.org/10.1024/0300-9831/a000178

Levick, Scott P., et al. Arachidonic acid metabolism as a potential mediator of cardiac fibrosis associated with inflammation. The Journal of Immunology 178.2 (2007): 641-646.

https://doi.org/10.4049/jimmunol.178.2.641

>Inflammatory cells are capable of releasing arachidonic acid, which may be further metabolized by cyclooxygenase, lipoxygenase, and cytochrome P450 monooxygenase enzymes to biologically active products, including PGs, leukotrienes, epoxyeicosatrienoic acids, and hydroxyeicosatetraenoic acids. Some of these products have profibrotic properties and may represent a pathway by which inflammatory cells initiate and mediate the development of cardiac fibrosis.

Galvao, Tatiana F., et al. High intake of saturated fat, but not polyunsaturated fat, improves survival in heart failure despite persistent mitochondrial defects. Cardiovascular research 93.1 (2011): 24-32.

https://doi.org/10.1093/cvr/cvr258

>>140996

>chlorine which is bad for test.

okay where are you getting this from

>>140998

I heard it someplace idk. ponds are a great substitute for pools, just be careful if there's no lifeguard, don't go too deep. somebody said to avoid ponds 'cause muh brain eating amoeba but I think that's being needlessly paranoid, unless you wanna use a neti pot, then boil the water first (and let it cool to lukewarm, obviously)

>>141001

>I heard it someplace idk.

I'd wager that it's bullshit, I'd be more worried about some literal retard pooping in the pool it's happened before. Swimming is great for toning and improving your lung capacity. Plus everyone should be adept at swimming to some degree. It's good to be a strong swimmer not just so that you can enjoy the water, but also to be able to help someone in an emergency. You'd be surprised how many people don't know how to swim.

The panic about the "Brain Eating Amoeba" is blown out of proportion. It's highly unlikely that you will become infected by it, there are anywhere from 0 to 8 cases reported in the United States each year, out of hundreds of millions of people swimming in freshwater each year. You are more likely to die drowning than by the amoeba. You can read about it here if you're interested:

https://www.cdc.gov/parasites/naegleria/

>>141002

>toning

GTFO

>>141002

yeah I'm not concerned about the amoeba for swimming reasons, it's extremely rare. as I mentioned, though, if you're going to use a neti pot then you should only use pre-boiled water because of it, just to be safe

>>141009

>So for some reason you're afraid of anything that's touched soy because of internet memes, but you're fine with eating seafood with high levels of mercury? I think you're pretty hopeless anon.

I'm conscious of mercury, I don't eat tuna, or swordfish, or anything like that. Small fish like sardines and anchovies, plus shellfish, are ideal. Medium-sized fish like cod and salmon are fine in moderation.

>because of internet memes

No, because soy is pure poison, and everybody involved with producing it, selling it, and feeding it to animals deserves the rope.

>>140994

Unrelated to the thread, but do you have any information on what causes sanpaku eyes?

>>140983

Walking is the only good cardio.

Rucking on varying inclines. Good cardio and good for lower. Also look into beets, I've been told there good for blood pressure

No. 1 Culprit of Heart Disease is SUGAR, not fat. Stay away from it! Not too much fruit. Wild Salmon (NOT farm raised), raw nuts, first cold-pressed extra virgin olive oil / first cold-pressed extra-virgin coconut oil, butter from raw milk…STAY AWAY from processed oils, especially CANOLA!!!…avocados, pomegranates - juice if you have to UNSWEETENED, organic chicken, organic beef from grass-fed cows. Lots of fresh, organic green vegetables, onions, garlic. If you eat dairy, BEST is from raw, unpasteurized, non-homogenized milk. VERY IMPORTANT: Lots of clean filtered water. Chlorine and fluoride added to most municipal water systems is highly detrimental to the vascular system…the best water filter on the market is the Berkey, NO reverse-osmosis. And use a shower filter also. Only Himalayan Salt, NO table or sea salt, Read…

What You Really Need to Know About Heart Disease and Its Treatment

https://articles.mercola.com/sites/articles/archive/2017/12/24/stents-heart-disease-treatment.aspx

…and lots of other really great articles on heart health at mercola.com

Also check out tons of medically backed nutritional and health advice from top cardiologists at WestonAPrice.org…type "angina" into Search Box.

Cardio: HIIT, High Intensity Interval Training is far more effective than long bouts of cardio, swimming is master. Good healthy sex, preferably in a healthy relationship. Masturbation is OK occasionally but try and stay away from porn, it really rewires the brain. Maintain a healthy state of mind also, incredible influence on heart health. Have healthy relationships with good friends. Minimize stress-inducing TV, movies. Monitor what you're exposing your mind to. Learn how to effectively manage your stress.

All I ask in return for helping you to save your life is that you please pass it on…

OP, I've gone to the gym for some time now and I absolutely always did some running before lifting. At least 2km of running. I don't give a fuck about losing gains, since my aim is function and being able to take on any situation (think James Bond). I'm sure I don't lift as hard as I could because of that, and I'm sure no one in the gym could beat me. No one in there would be able to catch me if I ran away.

>>145522

Consider HIIT (High Intensity Interval Training) for your cardio targets instead of long bouts of running. Running over the long term in more cases than not will cause joint problems. You’ll achieve/maintain the same cardiovascular benefits in shorter periods of time while better maintaining your gains.

>>145537

Thrice a week can cause that?

>>145537

thought HIIT was worse for the joints

>>145561

Your body was not designed for extended periods of stress. Hidden research clearly demonstrates marathon runners are causing structural damage to their joints and hearts. Short bursts of MAXIMUM output - as HARD as you can/sprints, followed by short down periods, and then running again as fast as you can, repeat several times, aka, HIIT, will give you far better results in a much shorter period of time.

Read up on it and decide for yourself. At the very least give it a try.

New Research Reveals Why High Intensity Training Is So Beneficial for Health

https://articles.mercola.com/sites/articles/archive/2014/08/10/high-intensity-strength-training.aspx

Can You Really Get Fit in Six Minutes Per Week?

https://articles.mercola.com/sites/articles/archive/2017/05/27/get-fit-in-six-minutes-per-week.aspx

Lots of videos on YouTube under High Intensity Interval Training; I like AthleanX

>>145607

Are you trying to look like a mercola spam bot or are you just a lost baby boomer who thinks this is a new AOL chatroom?

>>145608

Who's lost? I'm a Naturopathic Cardiologist and this is a thread on Cardiovascular Health. Exactly how are you contributing? You're internalized projection of your sense of inadequacy with a pathetic ad hominen attack clearly illustrates your lack of purpose.

>>145607

I like HIIT approach for sure, but i've heard it's worse for the joints, i'll need to do more research

>>145843

cool

>>145869

>Does cardio really kill gains?

Only if you're starving