Swam yesterday. First day this year it hit 90º, although briefly.
I've booked a vacation for Vancouver and Whistler for Aug and that includes racing in Canadian Nationals. It's quite an undertaking, but Roya and I haven't had a real vacation other than family and boat trips, ever.
The beauty and solitude here would be a vacation for anyone. But a change of scenery is always nice.
I'm amazed I had the lake to myself yesterday. Lake Jackson is a small, pristine, protected drinking water reservoir in Sewanee... one of the cleanest lakes in one of the cleanest ecosystems in the state. The tap water here is very pure, less than 50ppm TDS. Only 1 in 100 municipal water systems has water this pure.
This report relied on data of more than 22,000 people in the UK Biobank, a large biomedical database and research resource that follows residents long term.
Adults who incorporated about 4½ minutes of vigorous activity in short one- or two-minute bouts had more than 30% lower incidence rates of cancer, the study found.
This is not HIT or sprint training. They call it vigorous activity, code for very brisk walking. So what this study says is if you take non exercisers and have them take very short brisk walks or quickly climb stairs several times daily they have less cancer incidence compared to baseline population data. They include a crazy number of terms in the model which is always concerning as extra non significant terms can result in faulty statistics. Also you have to think about what motivated these 23000 people to start exercising and wear an accelerometer for this data collection. They probably want to avoid disease and not only did the study but changed other things in their life that lowers risk. Basically these types of studies are of low quality and don’t show causation. Although, it is probably true that if the average off the street inactive American started any exercise program their disease risk goes down. Which is what this study says. For sure, VO2 max and muscle mass are highly correlated with longevity and some volume of intense (ideally long intervals, 4 to 8 minute repeats) exercise is necessary to optimize VO2 max but frequency doesn’t need to be high (once weekly is sufficient). But what is really important for mitrochondrial health is significant time spent exercising right below the threshold of carbohydrate oxidation between where blood lactate is about 2mmol/liter (Fatty acid oxidation). The prescription for this is a minimum of four 45 minute sessions a week. Mitochondria are under intense study and are targets for longevity. Several strength sessions weekly. BTW, commonalities among people who live to very, very old age are moderation, social networks, extended family, and being active and working late into life. If they were competitive athletes they stopped decades before old age as far as I understand. Link to actual study here. https://jamanetwork.com/journals/jamaoncology/fullarticle/2807734
ReplyDeleteTo be clear I’m not saying that this study is false just these types of studies have a relatively high rate of being false. There is another statistic where they take the results of similar type studies (not meta analysis) and with each similar study being true or false the likelihood of a particular study being true or false increases. I do believe if you take middle age non exercisers and start any sort of vigorous exercise program disease risk goes down.
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