On Living to 105...

[wildbears]

On Living to 105.

A valuable goal even if not commonly obtainable.

https://www.bluezones.com/wp-content...LongevityF.pdf

[wildbears]

Blue Zones and Factors for Living LongDan Buettner Interview with Lance Armstrong

[955i]

Strange, I'm not much interested. This, even though 105 will be here pretty soon.

[wildbears]

Calorie Intake and Longevity

A study done decades ago looked at the effect of calorie intake in laboratory mice.

One group had a restricted diet and the other an "all you can eat buffet" 24/7.

The first group was more active, lived twice as long, and had a quicker death (i.e., less lingering).

[955i]

Damn, aren't there some other options?

[justjoe]

There are other options, Tyson, but not a conversation for polite company.

[wildbears]

Of Mice and Men...

[wildbears]

How To Lower Your Mortality Rate By More Than 20% From All Causes.

A nearly maximum lowering of mortality was achieved by performing 150 to 300 min/wk of long-term leisure-time [vigorous physical activity], 300 to 600 min/wk of long-term leisure-time [moderate physical activity], or an equivalent combination of both. Most of the study participants were in their 60s, had a normal BMI, rarely ate more than 2,000 calories per day, drank alcohol occasionally and hardly smoked. Over a 30-year period from 1988 to 2018, a total of 116,221 adults were monitored and submitted exercise reports that detailed their "leisure-time physical activity." The study observed 47,596 deaths.

Vigorous exercisers who participated in activities like jogging, running, climbing stairs, swimming, bicycling, aerobics, playing sports and working outdoors for 150 to 299 minutes, had a lower mortality rate between 21% and 23% for all causes of death. This group also had lower cardiovascular deaths between 27% and 33% and lower non-cardiovascular deaths by 19%.

People who exercised vigorously for more than 300 minutes per week "did not have further lower mortality," according to the study.

Moderate exercisers, like walking, weightlifting, performing lower-intensity workouts and calisthenics for 150 to 299 minutes, had a lower mortality rate between 20% and 21% for all causes of death. Moderate exercisers had a 22% to 25% lower chance for cardiovascular deaths, and for non-cardiovascular deaths, moderate exercisers had a 19% to 20% lower chance. People who exercised moderately for 300 to 599 minutes per week had "3% to 13% further lower mortality.

Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults

[955i]

I guess we will see, although we each are only a test group of one! I'm in the category of vigorous exerciser for 150-300 minutes per week. The top of the range studied is 300 minutes per week, which really is only an hour a day five days a week. That's pretty easily done.

[wildbears]

You can add me to that test group.

[955i]

I wouldn't consider my 300+ minutes to be anything radical, either. Would you, Wildbears? I'm going out the door in a few minutes for a 6-mile run at about 10:55 pace. Had pancakes this morning and have no excuses not to on this rare cool July day (Oklahoma has been HOT till yesterday.) Cathy and I had a nice motorcycle breakfast run earlier - hence, the pancakes! LOL

[wildbears]

Two easy rides....and 150 minutes can be one easy ride.

[955i]

Wish I had never mentioned doing 10:55's. Went out hard enough to make that pace, Then picked it up, "just because." Stoopid!

https://www.strava.com/activities/7554864101

[wildbears]

Strava looks like a neat app.

[955i]

Wildbears, Strava is commonly in use. It is the most frequently used running/biking app among the people I know. It used to be free, but that all changed last year. The good features, especially those that track all your runs, and allow you to see the runs of friends, now costs about $5.00 per month. All of us have sprung for that.

The feature that gained some notoriety a few years ago allows you to see who are the fastest runners over a certain portion of course. These are "segments." You are KOM (King of the Mountain) if you have the fastest time. We all use THAT! LOL

[wildbears]

?Be More Exercise Time Efficient

Many people don't exercise because they say they don't have time. The Department of Health and Human Services recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

Interval training enables you to complete an effective workout in less time than a standard cardiovascular workout. For example, you might complete a workout in about 15 to 20 minutes or less instead of 40 minutes.

When I was stationed in Boston at a military research and development center, I worked with a Capt. Dennis Kowal. He found that top cardiovascular conditioning could be attained with three 30 minute treadmill sessions per week using interval training. As I remember, he did 5 minutes each of warm-up and cool-down with 20 minutes of intervals, in between, per session.?

Rev up your workout with interval training: https://www.mayoclinic.org/healthy-l...g/art-20044588

PS: Dennis, if you're out there, give me a shout.

[955i]

Uck! There is truth to all this. When I trained to "race," I DID use interval training. It is efficient, and even if you do have time to run (or ride) longer, the intervals are an efficient way to increase your speed and acceleration, while it helps set a base, too. NOT RACING? I can hardly talk myself into doing any speed work, even though I should. Fartlek runs are about as close as I come to real interval training.

[Pete_Tallahassee]

Your best chance of living to a 105 is to pick your parents well..

[justjoe]

I picked billionaire parents but my "fake" mom stole me from the hospital. That's my story and I'm sticking to it.

[wildbears]

Unfortunately, or for some fortunately, parental longevity alone only adds or subtracts, on average, a couple of years.

[wildbears]

CARDIOVASCULAR FITNESS AGE

You can calculate your cardiovascular fitness age by using a formula in a post on the bicycling thread about training zone calculations.

Here's an example:

My actual maximum heart rate (MHR) is 170 bpm. Working backwards thru the equation, that gives a cardiovascular fitness age of 50.

Age = 220 - measured MHR = 220 - 170 = 50.

[wildbears]

Clocked a maximum heart rate of 208 bpm this am. This was my first measurement since last fall.

[wildbears]

MetS and Longevity

Metabolic syndrome (MetS) is caused by obesity, specifically increased internal, omental fat.

What is unknown to many, even health care professionals, is a small percentage of cases are seen in normal weight individuals, even those at the low end of the normal BMI range.

MetS is a constellation of risk factors for cardiovascular (CV) disease that includes: High blood sugar (hyperglycemia); Excess fat around the waistline (visceral obesity); High blood pressure (hypertension); High level of triglycerides; and Low levels of good cholesterol.

MetS is reversible with weight loss except for established diabetes. Once diabetes is well established, weight loss will not regenerate the pancreatic islet cells needed to produce insulin.

And there is the Catch 22. Insulin therapy promotes obesity.

There is some good news though. Ketogenic Diets, such as "Intermittent Fasting", target internal body fat.

WARNING!: Ketogenic diets should not be attempted without your doctor's okay if you are older and/or have any health problems.

[wildbears]

[955i]

Wildbears,

I'm still workin' it. I might be 71, but I ain't dead, yet!
Finished Hotter-N-Hell 100-Miler in Wichita Falls last Saturday in 7:53:10.
Finished Hotter-N-Hell 10K trail running race the next morning in 1:13? (1st of 2 in class - so there's THAT.)
Finished Choctaw Tribal Labor Day 5K yesterday in 30:13. (1st of 7 in class - almost made a sub-30 minute 5K!)

Not great speed in these "races," but finished without distress and am still enjoying it all. Probably can't hurt me much, whether or not it adds a single minute to my life.

[wildbears]

Impressive!

[Pete_Tallahassee]

Good job Tyson. Maybe not to the length of your life but to the quality of your life.

[955i]

Thanks, guys. I posted to just confirm that we can all be out there getting it to one degree or another.

[Capnrip]

Good job Tyson!

[955i]

Thanks, Wes. I think all this stuff helps keep a person "motorcycle fit."

[wildbears]

Ditto. Not only for long hours in the saddle but also balance and sharp reflexes.