Re: [RBW] 10-30 minute rides
I have started reading the book, Fast After 50, by Joe Friel. It mentions some studies and how VO2max is affected as we age. One point the studies found is that some intensity is required to maintain aerobic capacity. It is easier to do only or mostly the LSD, but doing mostly that may reduce our capacity if we leave out the intensity aspects. Tim On Sat, Jul 30, 2016 at 10:11 AM, René Sterental wrote: > I believe that the cardio warning is due to the fact that most people who > exercise, meaning more than going for a walk, do so at heart rates above > their fully aerobic heart rates, exercising in the "black hole" region that > is too high for truly aerobic and too low for truly anaerobic. That creates > an inflammatory response without good benefits for health. For most people, > riding a bike without exceeding their aerobic heart rate will feel too > slow, but it's exactly how it should be done to develop the aerobic > capabilities and reap the benefits without triggering an inflammatory > response. > > Riding for short periods of time at the usually higher heart rates, > reduces the overall stress load and if done with enough recovery between > the rides or other stress inducing factors, keeps the inflammatory response > more limited. > > Once there is a really solid aerobic foundation established, then short > anaerobically intense workouts with plenty of recovery actually improve > athletic performance, but should not be done for more than about 3 weeks > before going back to the purely aerobic approach to continue strengthening > and developing the aerobic base. > > That is, if you're looking for long term health as your goal, and not > short term fitness for an event. Plenty of fit athletes out there are not > healthy, as authors like Maffetone, Sisson and others have been pointing > out. > > Every since I switched to this approach, the quality of my riding, even > when doing long rides, has improved tremendously. And so has my overall > well-being. Like Maffetone says, listen to your body and less is more! > > René > > -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
Re: [RBW] 10-30 minute rides
I believe that the cardio warning is due to the fact that most people who exercise, meaning more than going for a walk, do so at heart rates above their fully aerobic heart rates, exercising in the "black hole" region that is too high for truly aerobic and too low for truly anaerobic. That creates an inflammatory response without good benefits for health. For most people, riding a bike without exceeding their aerobic heart rate will feel too slow, but it's exactly how it should be done to develop the aerobic capabilities and reap the benefits without triggering an inflammatory response. Riding for short periods of time at the usually higher heart rates, reduces the overall stress load and if done with enough recovery between the rides or other stress inducing factors, keeps the inflammatory response more limited. Once there is a really solid aerobic foundation established, then short anaerobically intense workouts with plenty of recovery actually improve athletic performance, but should not be done for more than about 3 weeks before going back to the purely aerobic approach to continue strengthening and developing the aerobic base. That is, if you're looking for long term health as your goal, and not short term fitness for an event. Plenty of fit athletes out there are not healthy, as authors like Maffetone, Sisson and others have been pointing out. Every since I switched to this approach, the quality of my riding, even when doing long rides, has improved tremendously. And so has my overall well-being. Like Maffetone says, listen to your body and less is more! René On Saturday, July 30, 2016, Justin August wrote: > It's well documented that extended cardio on a regular basis over works > your heart and can be detrimental in the long run. It's also well > documented that shorter bouts of exercise can be extremely helpful for > heart, muscle and bone health if you push as hard as you can. > > Mental health is less easy to document as it's far more variable between > people. > > I'd say that anyone getting out is good whether it's a 10 minute ride, a > 10 hour ride, a 10 Pokemon walk or anything else. > > -Justin, not a doctor but married to an NP > > -- > You received this message because you are subscribed to the Google Groups > "RBW Owners Bunch" group. > To unsubscribe from this group and stop receiving emails from it, send an > email to rbw-owners-bunch+unsubscr...@googlegroups.com . > To post to this group, send email to rbw-owners-bunch@googlegroups.com > . > Visit this group at https://groups.google.com/group/rbw-owners-bunch. > For more options, visit https://groups.google.com/d/optout. > -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
[RBW] 10-30 minute rides
Thanks Joe. Crazy heat wave and work schedule didn't allow me to commute into work this week. I'm out and about right now, thanks for passing this along -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
[RBW] 10-30 minute rides
Great advice! -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
Re: [RBW] 10-30 minute rides
Very good advice! On Thu, Jul 28, 2016 at 3:55 PM, Joe Bernard wrote: > Grant mentioned this to me a few weeks ago and I thought I'd pass it > along: "A 10 to 30 minute ride is always a good idea." I really appreciated > this because - although I'm not trying to bust out metric centuries anymore > - I still have a tendency to think short rides don't count as a "real > ride." Of course that's silly, but apparently I needed to be reminded. > Today I had exactly 30 minutes available before work started, so I grabbed > my Bobbin mini velo (Choco-Moose bars) and hit the road. It was fabulous. > > He also said, "You should never do a ride you wouldn't want to do every > day. Well maybe 4 times a year, 5 tops." I love that. > > Joe "just (a short) ride" Bernard > Vallejo, CA. > > -- > You received this message because you are subscribed to the Google Groups > "RBW Owners Bunch" group. > To unsubscribe from this group and stop receiving emails from it, send an > email to rbw-owners-bunch+unsubscr...@googlegroups.com. > To post to this group, send email to rbw-owners-bunch@googlegroups.com. > Visit this group at https://groups.google.com/group/rbw-owners-bunch. > For more options, visit https://groups.google.com/d/optout. > -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
[RBW] 10-30 minute rides
Grant mentioned this to me a few weeks ago and I thought I'd pass it along: "A 10 to 30 minute ride is always a good idea." I really appreciated this because - although I'm not trying to bust out metric centuries anymore - I still have a tendency to think short rides don't count as a "real ride." Of course that's silly, but apparently I needed to be reminded. Today I had exactly 30 minutes available before work started, so I grabbed my Bobbin mini velo (Choco-Moose bars) and hit the road. It was fabulous. He also said, "You should never do a ride you wouldn't want to do every day. Well maybe 4 times a year, 5 tops." I love that. Joe "just (a short) ride" Bernard Vallejo, CA. -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To unsubscribe from this group and stop receiving emails from it, send an email to rbw-owners-bunch+unsubscr...@googlegroups.com. To post to this group, send email to rbw-owners-bunch@googlegroups.com. Visit this group at https://groups.google.com/group/rbw-owners-bunch. For more options, visit https://groups.google.com/d/optout.
