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The 1st-10th Creed.
Most things need servicing.
We certainly do. And, the older we get, the more crucial regular servicing becomes.
Further, most of us respond well to a schedule, even towards maintaining good health.
Consider this,
Practice & police the following health-boosting & rejuvenating tactics for the first ten days of EVERY MONTH.
OUT
❌ Alcohol – even if a social event falls during this time.
❌ Social media.
❌ Anything sold from a service station.
❌ A third coffee.
❌ Carbs – zip bread, pasta, & cake.
IN
✅ Gut Repair Formula by Aussie Group, My Brain co – CLICK
✅ Box breathe before bed (2 mins) - CLICK
✅ Read a book – Never Finished by David Goggins – CLICK.
✅ Stretching & back roll-out routine.
✅ A daily listen to anything from Johann Bach or ACDC (both Masters).
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Cardio vs Resistance Training (generally).
1. If you do both, what order is best?
2. If you only have time for one discipline, what should you prioritise?
Cardio training - CV training is described by the dictionary as "physical conditioning that trains the heart, lungs, and related blood vessels."In other words, when you engage in a cardio exercise, your heart, lungs, and circulatory system get a decent workout in addition to any other muscle groups you employ. Cardio exercise is crucial because your body's cardiovascular system functions as its engine. No matter how well you move your body, you won't get very far without a powerful engine.
Resistance training - The word "resistance training" refers to any kind of exercise where you lift or pull against resistance. However, gym attendees most frequently refer to it as "weight training", This might involve the use of kettlebells, powerbands, dumbbells, a barbell, machines, body weight, or any other external resistance.
Order.
Most experts would suggest training resistance before cardio.
While it makes sense to use cardio to warm up the muscles and increase healthy blood flow prior to strength training, muscles generally lack the stamina for anaerobic strength training. Weak and technically detrimental (strength) training may result in poor results.
I also enjoy "switching on" muscles with a brief strength set before cardio to ensure that my posture, coordination, and balance are at their best.
Favour.
In general, and especially for ageing wellness, I choose weight exercise over cardio. While the heart and lungs always function, slouching in a chair all day, and switching off most of our critical postural muscles is not good for our structural or functional balance. Get lifting.
See Grip Strength.
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Does altitude impact athletic performance?
Yes. Of course, but by how much?
Let's test.
My home is right at sea level, but I frequently travel to the Snowy Mountains, where I stay at 1500 metres.
I typically feel out of breath, a little wheezy, and my nose starts to run when I begin an exercise session at 1500m.
My simple test evaluated my athletic output over 0 and 1500 metres. I did not put my riding skill or adaptability to the test; instead, I examined my overall performance and any differences in output.
The Test.
Stationary Cycling Ergometer.
Protocol: Program the ergometer to maintain my aerobic threshold – 141 heart rate beats per minute.
Meaning: the power (my torque & cadence) will adjust the resistance to maintain my heart rate between 138 -141 BPM. The better my aerobic efficiency, the more work I will amass at this relative all-day intensity.
Aerobic efficiency: I perform better the more oxygen I can take in, circulate, and use. I can buffer the rising and somewhat performance-limiting waste product, lactic acid, better the more oxygen there is.
The Results.
Sea Level
Date 2023 Time Minutes HR Zone HR bpm Av Power Watts Av Blood Lactate mmol/L 18.4.23 40 138-141 316 1.7 9.5.23 40 138-141 320 1.8 23.5.23 40 138-141 319 1.7 1500m.
Date 2023 Time Minutes HR Zone HR bpm Av Power Watts Av Blood Lactate mmol/L 11.5.23 40 138-141 294 2.4 2.5.23 40 138-141 290 2.1 16.5.23 40 138-141 296 2.0 🚵♂️ These results show an 8% performance improvement at sea level.
🚵♂️ Of course, with targeted training at sea level and more time spent acclimating to the altitude, I estimate that 4-5 per cent of this shortfall can be made up.
🚵♂️ It will be unlikely we will see world records @ 1500!
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Winter is here; therefore
it's time to strengthen your immune system!Melrose Turmeric Superblend is a potent combination of superfoods, naturally rich in curcumin, which fights inflammation, and antioxidants, which aid and support overall health.
The taste is amazing.
Get it at Woolies - CLICK HERE