Somewhere in our fitness journey we loose sight of health along the way. Health should be primary goal of any fitness regime. Weight loss isn’t health. There are plenty of people who are in normal weight range but are profoundly unhealthy.
Some people who achieve their weight loss goals do using extreme protocols that lead to loss of lot of muscle. Others eat crap diets that eventually creates chronic stress and is not sustainable.
One study shows that obese people who are otherwise fit had a mortality risk of 1.6 times the average and someone with normal weight but unfit had average mortality risk of 3.1 times the average. This does not mean obese is good but fitness is more important than weighing scale
It can also be futile to chase a health goal like lowering BP. Do u know your grip strength is a stronger predictor of all cause and cardiovascular mortality than systolic blood pressure. Don’t be fixated on these goals. Instead prioritise increasing your activity,
and sitting less, building muscle, and reaching some kind of performance goal. Just as we shouldn’t mistake a good body weight for overall well being, neither we should think that high performers are 100% healthy, because often they are not.
Running 100 miles a week to practise for marathon can destroy your immune system. The elite athletes are are undoubtedly fit but they have major limitation in their basic health. In another study to find out who are the healthiest people in the globe it was found that
the farmers came on top. They were healthier than the pro athletes also. They are outdoors most of the time, they are constantly moving, they get into wide range of positions. They get into few high intensity activities, lift heavy and carry something heavy. They have a strong
sense of purpose and are part of tight knit community. To be healthy for life we all need this holistic fitness. Are you following a fitness routine or training for a sport because you want to be or because you feel you have to be?
Just because you can do more, doesn’t mean you should. After a certain point we are adding junk miles. A point of diminishing returns. What’s needed is a commitment to overall health, daily awareness and what’s working,whats not and how we can do better. #gettingfitterwithSandeep
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Heart healthy foods 1. Extra Virgin Olive oil - High in mono saturated fat. Helps lower LDL cholesterol. Also have polyphenols - plant compounds that have an antioxidant effect. #gettingfitterwithSandeep
2. Oat meal - great source of vitamins, minerals, antioxidants, and fiber. Works to bind LDL cholesterol in small intestine.
3.Blueberries - One of the best source of antioxidants found in our diet. Rich in anthocyanin.
4. Garlic - When chopped or crushed, garlic produces a compound called Allicin. Allicin helps widen peripheral blood vessels which improves circulation and decreases blood pressure. Also helps protect LDL cholesterol from being oxidised
This #FirdayKnowledgeSharing is about motivation and drive. Understanding Dopamine and tools that u can use to make it to your maximum advantage. How u can leverage specific behaviours, reward schedules and dopamine-prolactin balance to help ensure..
.. u can maintain motivation and capacity for pleasure over the long term. Don’t let the world control ur dopamine level. Dopamine is the thing from which adrenaline is made. Motivation is balancing pleasure and pain.
When u r sitting idle, dopamine is releasing at 3-4 times per second. If u suddenly are excited about something, not after receiving the award, then the rate of release increases many times. Dopamine is mostly released in anticipation or craving for something
Most people know that really good nights sleep consistently for 7-9 hours is best for their health but very few people know how to get it. This thread is about one important tool that can make u sleep better.
Viewing light early in the day, ideally sunlight is key to setting up sleep wake rhythm and for allowing u to fall asleep easily at night. Understand what’s going in your brain and body during a typical 24 hour day
Most people tend to wake up sometime around when the sun rises. An hour before to couple of hours after sunrise. As we do that our system generates a hormone called Cortisol from your adrenal gland. It sends a signal to the body to increase the HR, tending muscles, moving about
Can u guess what’s that white thing on the treadmill.
Explaining thermoregulation - the science of heating and cooling the body and how u can control it to improve your performance many many fold. With specific protocols it can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same
weight loads, or to run, cycle or swim significantly further. Proper cooling of the body has allowed people to go from doing their usual outputs up many fold. Usually when we do resistance training you may have noticed that your loading capacity decreases with every set
If exercising was a drug, it would be the best drug we have for preventing heart disease, dementia, osteoporosis, depression, diabetes and obesity. For decrease of serious cardio vascular disease, benefit of exercise start at just 15 minutes of brisk walking per day…
and increases with an increasing amount of exercise.(Don’t tell me u r so busy, that you can’t take out 15 minutes for yourself). But like any drug, the dose must be appropriate. At higher doses some of the benefit is lost.
Running is not for everyone. It’s a very high intensity exercises. Once a few weeks it is ok to hit your heart rate to 90% of your MHR if longevity and good cardio vascular health is your goal. Specially after the age of 40 this stress will do u more harm than good.
What I did to increase my HDL- HDL absorbs excess cholesterol from peripheral tissues and brings it back to liver for redistribution or excretion. My HDL was low at 38 and now is at 58.
Regular exercise specially high intensity ones is shown to improved HDL levels. Progress slowly though. Moved to healthy fats like Olive oil. Replaced unhealthy fat like Transfats. Reduced fries.
Quitting smoking also helped. Smoking impairs lipid metabolism which affects HDL synthesis and function. Eat fruits/vegetables with purple colour like grapes berries. They have anthocyanins which increases