Reply With QuoteI only had time to watch half, I was wondering if he ever drew clear distinctions between high intensity/short interval and low intensity endurance training. It sounded like he might have been getting there.
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Interesting - too little or too much (!) excercise- not good.
Maybe this 20 min video post is a misfit on this site coz its mostly on ill effects on health seen in extreme endurance athletes like marathon runners. But still couldn't resist coz its very interesting. https://www.youtube.com/watch?featur...&v=Y6U728AZnV0
Last edited by Rajesh; 11-29-2012 at 08:31 AM.
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I only had time to watch half, I was wondering if he ever drew clear distinctions between high intensity/short interval and low intensity endurance training. It sounded like he might have been getting there.
Member
the gist of the video
The gist of the video and the many studies it quotes is as follows:Originally Posted by ColoWayno
1. life expectancy - it basically becomes as good as it can get, if you routinely jog @ speed of 1.5-2km/10min (10 minute mile), running faster than this-life expectancy benefit plateaus off and then benefits decrease sharply at much higher speeds.
2. regular exercise is like a medicine and reduces risk of premature death, Alzheimer's, osteoporosis, diabetes, heart disease, depression, cancer dementia etc. But exercise has an optimal dose range like every medicine.
3. Doing cardio for >60 minutes - stress hormones like cortisol rise, catecholamines rise, free radical levels rise. In 50% guys who have just completed a marathon troponin levels are raised (troponin enzyme is a marker of heart muscle damage - standard test done to diagnose myocardial infarction aka heart attack where the cardiac muscle is damaged due to reduced blood flow to it). Here, in case of marathon runners, there is microtrauma to heart muscle due to the intense work it has been subjected to leading to raised troponin. Over years, this leads to patches of fibrosis in heart muscle - these fibrosed patches act as irritant foci raising risk of life threatening arrhythmias (irregular heart rhythms) - atrial fibrillation and ventricular tachycardias. Also the free radicals damage inner lining of blood vessels which leads to calcium deposits in inner lining (making the vessel inelastic) earlier than normal with ageing.
4. It gives the historical example of Phidippides - who was a messenger who ran long distances to carry messages in ancient greece. He died suddenly after running 26 miles to the greek court to announce greece's win in some war. And so this disease of heart in marathon runners + other extreme endurance athletes is called phidippides cardiomyopathy. It also gives example of legendary long distance runner Micah True.
5. 25-30% mortality reduction seen with exercise seen when you run 5 to 20 miles/week (ideally 10-15 miles/week). More or less, this benefit first reduces and then disappears as you towards both extremes.
6. The least death rates are seen when you run at speed of 6-7 miles/hr ( 10min mile). at speeds >8 miles/hr death rate again increases sharply coming close to (but still tess than) couch potato levels at very high speeds. (studies done on veteran marathon runners with decades of running under their belt)
7. In term of days - 2-5 days running/ week has most benefits. More or less - benefits decrease.
Last edited by Rajesh; 11-29-2012 at 02:33 PM.
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It's funny when people say "too little" or "too much". They are not good by definition.
It's like when you ask someone how much sugar they want in their coffee and they say "not too much". Well no shit man, that's why I asked you how much you wanted!
Member
Well. its difficult to quantify what's perfect. So people tend to give a range of what's 'optimal' "(read 'as near to best that we know of'). The research cardiologist in the posted video gives reasonable ranges to work with based on studies.
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