KAATSU intermittent hypoxia system #health #exercise #weightlifting

 2023.1.15: news.health/exercise#peak-resistance/
KAATSU intermittent hypoxia system:

. preventing blood flow during weightlifting

causes full exhaustion of even the 

fast-twitch muscle fibers,

for exercise that gives you

faster, more powerful muscles.

. you can do this by using weight machines

that keep tension on the muscle between reps,

or you can use tight bands that reduce blood flow.

only 2.7% of #usa is #healthy #weight #diet #exercise

4.7: news.health/only 2.7% of usa is healthy weight diet exercise:
5.24: summary:
. the study found that most usa citizens are unhealthy;
90% failed due to being overweight.
. 15% of the overweight ones were seen as
both following the official usa diet,
and getting enough exercise.
. the official usa diet may be the problem:
there is no upper limit on grains;
in 2005 there was no limit on refined grains.
. the expected activity level is
150 min/wk (22min per day) of moderate-intensity
or 75 min/wk of vigorous-intensity physical activity
spread out over at least 4 days out of 10.

adrenal fatigue

2.1: news.health/hormonics/adrenal fatigue:
Chris Kresser`adrenal fatigue:
. adrenal fatigue means high cortisol;
recovering from adrenal fatigue requires more than
just taking supplements and making diet changes;
stress management may include "a qigong routine,
guided mindfulness-based stress reduction practice,
and guided meditation practice".
see the 14-day 4-part program at 14four.me:
(the 4 parts include moving like your ancestors,
reboot your diet, manage your stress,
and get restorative sleep).

more exercise may prevent myopia #health #eyes

news.health/eyes/more exercise may prevent myopia:
7.3: 12.29: summary:
. this study is consistent with the theory that
myopia is related to high blood sugar
that is causing hypergrowth of the cornea;
but the study didn't prove the theory .

#arginine complemented by #weightlifting #geriatrics #insomnia

22: sci.health/geriatrics/insomnia
/#arginine complemented by #weightlifting:
. from the book Life Extension, I learned that
using arginine and peak resistance exercise
just before 2+ hours of sleep
could promote the growth hormone
that makes sleep productive .
[27: caveat: Arginine is not always safe:

Don't take L-arginine if you have had
a recent heart attack.

. have optimal antioxidant protection:
get dark leafy greens and exercise .

]

. I also found that arginine promotes sleep;
in fact when I was younger and had trouble sleeping
(due mostly to excessive stimulant use)
3..9 tsp of arginine would help out;
but now that I'm over age 50,
I get a different response:
. if I take it before bed without exercising
I become antsy and nauseous
until I do some peak resistance exercise,
such as pushups, jumping squats,
or isotonics which I can do in bed:
have one hand hold the other
as one arm pushes and the other pulls,
so that there is movement in the coupled hands
but there is also a lot of resistance in arms .
. if I didn't sleep well or woke up too early,
I can count on arginine and 9mg melatonin
to get a 2nd round of sleep
( usually I take 3mg melatonin ).

weightlifting away alzheimers

7.18: news.health/alz/weightlifting away alzheimers:
summary:
. comparing weightlifting to aerobics
for reductions in cognitive decline;
weightlifting was much better for women
at least if they started doing it
before the cognitive decline advanced much .
. the comparison used only women because,
an aerobic study of men found that
among the elderly, only the women
responded cognitively to aerobics .
. while weightlifting was better than aerobics
aerobics can do some good for women,
but only at near-daily application of
an earnest 80% target heart rate;
ie, 4 days per week was interesting,
while 2 days of less intensity was not .
. if she had only 2 days to work,
resistance training is what helped .

. he is welcome to do aerobics
but needs to also do weightlifting,
or needs to complement aerobics with
a diet that optimizes these parameters:
Fasting insulin, cortisol, and IGF-I .
. other tests that male aerobics didn't help
were brain-derived neurotrophic factor,
and β-amyloids 40 and 42 .

. light aerobics in women
did improve one memory test:
the Rey Auditory Visual Learning Test.
( given a list of 15 unrelated words
repeated over five different trials
and are asked to repeat.
Another list of 15 unrelated words are given
and the client must again repeat
the original list of 15 words
and then again after 30 minutes.
Approximately 10 to 15 minutes
is required for the procedure
(not including 30 min. interval)).

another win for heavier aerobics
(walking 45 minutes 3 days per week)
was that at an age where the hippocampus
was normally declining 1.5%,
that level of aerobics was increasing it by 2% !
. it also increased BDNF
(brain-derived neurotrophic factor).

"By midcentury, care for people with Alzheimer's
will cost the U.S. over $1 trillion.

Four Clinical Trials Further Clarify The Role Of
Physical Activity In Cognitive Function And Dementia.

Moderate walking may grow brain region related to memory;
increase nerve growth factor.

Resistance Training Promotes Cognitive and
Functional Brain Plasticity in Seniors With
Probable Mild Cognitive Impairment.

Resistance training and executive functions:
a 12-month randomized controlled trial.
-- contrast Baker's study:
Effects of Aerobic Exercise on Mild Cognitive Impairment

Refining Exercise Prescription
to Promote Executive Functions in Older Adults
using Multi-State Transition Modeling
-- that description matches this study:
Resistance training and executive functions:
a 12-month randomized controlled trial.

Crossfit Training Guide

4.18: health/Crossfit Training Guide:

. the CrossFit Training Guide:
an open source online community
using competition to encourage greater gains .

I was surprised to hear that Olympic Weightlifting
had the unique ability to develop
an athletes’ explosive power,
but I could definitely agree with the other parts:
control of external objects,
and mastery of critical motor recruitment patterns;
as for increasing maximum oxygen uptake,
I had no idea that Olympic lifts
are the only lifts shown to do that .