bss03

So far, everything I've wanted is freeleech, so that hasn't been an issue. I continue to seed, but the ratios are much worse for the same amount of time seeding.

I hate that a ratios on the private tracker I joined are so bad. I feel dishonest.

My public torrents routinely have 10-25 times the ratio.

10K on a nordic track

My 5k treadmill times are about novice: https://runninglevel.com/running-times/5k-times

My 10k treadmill times are about beginner: https://runninglevel.com/running-times/10k-times

(I'm 45.)

I'm not going to discourage a low level of exercise (or even not exercise, but activity), but I think the NIH recommendations reflect that my peer group (I'm a professional programmer and hobbist gamer; so pretty sedentary outside of intentional exercise) are very unhealthy.

their version of lifting weights is like 10lb dumbells and 5lb ankle weights. not full body lifting

They specifically mention resistance across all muscle groups and recommend a single set (8-12 reps). They imply that weight should be increased, rather than increasing the number of sets, with muscle fatigue being a a good measurement of effectiveness.

Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week

(from pg. 56)

muscle-strengthening exercises should be performed to the point at which it would be difficult to do another repetition. When resistance training is used to enhance muscle strength, one set of 8 to 12 repetitions of each exercise is effective,

(from pg. 61)

NIH recommends 150-300 minutes of moderate activity (or 75-150 minutes of strenuous activity) every week. If I keep my HR in the 130s for 60 minutes, that's ~120 *minutes" due to the intensity. I don't 10k every day, usually only once a week.

When I did the 5k every day that was too much. But 5 days/week or 3 5ks and 1 10k per week is just about right, as long as I keep up the intensity (if they get too easy, I can increase distance or grade or resistance to maintain HR for the right amount of minutes).

I only do 2 days a week lifting, that's the NIH recommendation. Granny wants to do 3, but that doesn't currently fit into the rest of my life.

I would do cardio every day, but things get in the way of that often, too.

I haven't really looked into them, so I'm not sure. I guess it would depend on risks and side-effects. I do think they would help me consume fewer calories by reducing how much I overeat,, so they could be worth it.

If you doubt BMI (like many of the replies I got to my other comment), you can probably ignore this study:

Design, Setting, and Participants Analysis of measured body mass index data from the National Health and Nutrition Examination Survey and bias-corrected body mass index values calculated from self-reported height and weight data from the Behavioral Risk Factor Surveillance System and Gallup Daily Survey using spatiotemporal gaussian process regression and an ensemble of annualized rate of change and meta-regression bayesian spline models. Surveys for input data were conducted using population-based sampling by state and by race and ethnicity group with a total of 11 315 421 US participants.

Main Outcomes and Measures Obesity prevalence (BMI ≥30).

So, one reason I'm concerned about my BMI (39.5 kg/m^2^) is because I'm making my country look bad. Tho, with Trump at the helm, my contributions to that effort are overshadowed.

I did. I didn't start lifting until I had my cardio doing much better. IIRC, I started lifting after I is a sub-30min 5km for 28 days in a row. But, I might have did some lifting before then.

Cardio is more my priority because the NIH recommendations are primarily about cardio, with weight/resistance training being secondary. I need to get my running / treadmill 10km to under an hour -- the Nordictrack^tm^ lets me do a sub-hour 10km, but I'm not sure it's getting my HR up quite as much as treadmill time. I find it easier to keep myself in "zone 2" on a treadmill with HR sensors in some hand grip.

I think most people give their single-arm / free-weight curl weight. I can only do about 25 on my left arm with that. (My right arm does more and doesn't hurt in the same way.)

The curl machine I use has both hands on the same bar, and that's how I can do 60. I don't mean to be confusing, but I often have trouble talking about lifting because I'm entirely self-taught and didn't start paying attention to what I was doing until I was like 40. (I avoided exercise for most of my life.)

That said, I'm doing more weight than many people in the gym, so I'm not small. On the hip extension and the rotary abdominal / oblique machines, I do the whole stack 170 lbs. and then +20 lbs.

No shade to people no matter what they can lift. Honestly, I'm more proud of what my 93-year-old grandma does, and it is understandably much less. Health the goal, not weight. You just move the weight up to make sure you are continuing to exert.

Cholesterol was high last time, but normal the time before that. Magnesium was normal this time, but high the time before. Dr. seems to think things are fine (or at least hasn't called me out on anything), with the exception of my BP, which is fine with my current prescription, but will baseline to 150+ if I go off it. BP isn't sodium sensitive; still goes to 150+ on a very low (near minimum) sodium diet.

Definitely a lot better than when I was 330 and didn't have my prescription.

I'm not trying to get bigger. I'm following the NIH guidelines to do 1 set of 10 reps and move weight up if/when you can do 2 sets.

I was at 10x280 on the leg press for over a year, but I noticed it getting "too easy" a few weeks ago. Bicep curls still kill my left arm, and I can only do about 60 on those.