http://citycyclingedinburgh.info/bbpress/ CityCyclingEdinburgh Forum » Topic: 85% of us are wasting our time... en Sun, 31 May 2026 19:33:41 +0000 http://citycyclingedinburgh.info/bbpress/topic.php?id=5479&page=2#post-58844 Thu, 01 Mar 2012 00:04:02 +0000 Cyclingmollie 58844@http://citycyclingedinburgh.info/bbpress/ <p>@uberuce Yes I thought that too, you're either a slow twitch or a fast twitch person. And you train to that strength. </p> <p>..and try Googling "cycling desk". </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479&page=2#post-58822 Wed, 29 Feb 2012 21:43:13 +0000 wingpig 58822@http://citycyclingedinburgh.info/bbpress/ <p>I'll try that, thank you. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479&page=2#post-58819 Wed, 29 Feb 2012 21:37:13 +0000 chdot 58819@http://citycyclingedinburgh.info/bbpress/ <p>"I sweat sitting at my desk"</p> <p>How about standing up?? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479&page=2#post-58816 Wed, 29 Feb 2012 21:32:16 +0000 wingpig 58816@http://citycyclingedinburgh.info/bbpress/ <p>@Kim Sweating isn't optional. I sweat sitting at my desk. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479&page=2#post-58811 Wed, 29 Feb 2012 21:11:03 +0000 Uberuce 58811@http://citycyclingedinburgh.info/bbpress/ <p>@Ruggtomcat: my Google Fu is weak.. I couldn't find any articles by or about Timothy Ferriss that mentioned changing muscle fibre ratios. </p> <p>To clarify, did he say changing the ratio of mass of muscle type or of fibre numbers? </p> <p>I'm properly intrigued, since I had always read that your number of Type I/Type II fibres and therefore their ratio was just about set in stone. If I recall correctly, there were some hints that elite weightlifters might be doing actual real 'fficial myofibril hyperplasia, but that was about it for humans. Animals do it more frequently. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58787 Wed, 29 Feb 2012 15:08:37 +0000 Cyclingmollie 58787@http://citycyclingedinburgh.info/bbpress/ <p>I don't know anything about non-cycling fitness. But in a cycling context I'd say that 30 second maximal intervals are going to stress your anaerobic response. This is Chris Hoy style training, only necessary if you've done all the rest of the training required to get you to within 200 metres of the finish line (or you've a good team) from where your anaerobic kick will have a use. For most cycling you need long steady distance to which you might want to add muscular endurance intervals and then, if you are careful, leg power intervals to improve low cadence climbing. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58771 Wed, 29 Feb 2012 14:37:08 +0000 Baldcyclist 58771@http://citycyclingedinburgh.info/bbpress/ <p>The reviewer presumably must have fallen asleep by the time Mosley went back to get his results?</p> <p>"But he came back after one month of Hit and both his insulin sensitivity and his aerobic fitness were vastly improved. As these are two things that are likely to make you live longer, Hit, in his case, was a hit."</p> <p>This was clearly not the case with the results, his VO2 max result, and the gene test suggested he was a 'non-responder' to exercsie. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58769 Wed, 29 Feb 2012 14:35:07 +0000 amir 58769@http://citycyclingedinburgh.info/bbpress/ <p>Yes, 1 hour documentaries are often really very slow going. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58768 Wed, 29 Feb 2012 14:33:50 +0000 cb 58768@http://citycyclingedinburgh.info/bbpress/ <p>"he could have summarised the entire programme in three 20-second bursts, delivered three times"</p> <p>That's true of most television IME.</p> <p>Although I guess the reviewer meant "condensed" rather than "summarised". </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58767 Wed, 29 Feb 2012 14:29:54 +0000 chdot 58767@http://citycyclingedinburgh.info/bbpress/ <p>"<br /> So the health advice varied between quite diverting and rather predictable, but as television it was like 40 minutes on a treadmill, which is to say dull. Essentially, Mosley could have done with transferring his exercise advice to his own programme-making. Longer isn’t necessarily better – he could have summarised the entire programme in three 20-second bursts, delivered three times. That way we wouldn’t have had to sit down for so long and watch it, all the while being quietly killed by our chairs and sofas.</p> <p>"</p> <p><a href="http://www.telegraph.co.uk/culture/tvandradio/9111729/Horizon-The-Truth-About-Exercise-BBC-Two-review.html" rel="nofollow">http://www.telegraph.co.uk/culture/tvandradio/9111729/Horizon-The-Truth-About-Exercise-BBC-Two-review.html</a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58766 Wed, 29 Feb 2012 14:25:54 +0000 chdot 58766@http://citycyclingedinburgh.info/bbpress/ <p><a href="http://www.bbc.co.uk/iplayer/episode/b01cywtq/Horizon_20112012_The_Truth_About_Exercise" rel="nofollow">http://www.bbc.co.uk/iplayer/episode/b01cywtq/Horizon_20112012_The_Truth_About_Exercise</a> </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58764 Wed, 29 Feb 2012 14:17:46 +0000 amir 58764@http://citycyclingedinburgh.info/bbpress/ <p>First site found calculating calories burnt:</p> <p><a href="http://www.healthstatus.com/calculate/cbc" rel="nofollow">http://www.healthstatus.com/calculate/cbc</a></p> <p>Example for person weighing 169 lbs<br /> Calories burnt in 1 hour<br /> Sitting / resting 81<br /> Standing 91<br /> Driving 162<br /> Washing dishes 172<br /> Walking 2 mph 213<br /> Carrying an Infant 284<br /> Walking 3 mph 335<br /> Pilates Intermediate 395<br /> Walking 4 mph 395<br /> Bicycling / cycling 12-14 mph 669<br /> Bicycling / cycling 14-16 mph 811 </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58762 Wed, 29 Feb 2012 14:08:27 +0000 ruggtomcat 58762@http://citycyclingedinburgh.info/bbpress/ <p>@uberuce slow and fast twitch ratios can be changed, at least according to Timothy Ferriss. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58746 Wed, 29 Feb 2012 13:09:40 +0000 Baldcyclist 58746@http://citycyclingedinburgh.info/bbpress/ <p>I really enjoyed the programme, some thoughts below:</p> <p>Insulin sensitivity improved by exercise in just 2 weeks.</p> <p>20% of people will be 'non-responders' to exercise, at least in terms of VO2 max - what the programme didn't really highlight enough for me was that the subject still went for longer, and felt easier doing the VO2 max test. Surely demonstrates benefit in stamina? Although he didn't produce higher VO2, he sustained his maximum for longer!</p> <p>Body fat not necessarily bad, so long as viceral fat is low, and the fact that this starts to change quite soon after starting an exercise regime. I like this, I'm probably skinny on the inside, if not on the outside :)</p> <p>Other stuff as already noted by folk above...</p> <p>Edit.<br /> Oh, I also got caught out on my ahem *sums* by someone on Twitter who kindly pointed out it was only 20% of non responders, rather than the 85% that I appeared to have magic'ed from nowhere - @baldcyclist Just 3 minutes speed reading per week can dramatically improve your ability to extract relevant data from an article ;) - I thought that was quite funny, and appropriate! </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58745 Wed, 29 Feb 2012 13:08:24 +0000 steveo 58745@http://citycyclingedinburgh.info/bbpress/ <p>Didn't watch it, physics would suggest however that if you do 30s at an intensity that raises your heart rate and and burns energy at a rate to make any real effect it will increase your heat output, if that heat output is high enough you will sweat. That is biology. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58741 Wed, 29 Feb 2012 12:55:34 +0000 Kim 58741@http://citycyclingedinburgh.info/bbpress/ <p>Steveo, did you watch the programme last night? The bit where he was on the exercise bike doing his 30 second sprint wearing a suit and didn't break sweat... Maybe Dave's calculations are wrong. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58739 Wed, 29 Feb 2012 12:50:50 +0000 steveo 58739@http://citycyclingedinburgh.info/bbpress/ <p>Errm if you do 30s of HIT you will end up sweaty, as Dave calculated above. </p> <p>"You canny change the laws of physics", even when you dressed in your normal clothes. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58738 Wed, 29 Feb 2012 12:45:09 +0000 Kim 58738@http://citycyclingedinburgh.info/bbpress/ <p>It showed there is no need for Cat 6 racing to get to work, just ride in ordinary cloths, with a 30 second burst away from the lights, no need to work up a sweat, and you will stay healthy.</p> <p>Getting hot and sweaty are optional... </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58736 Wed, 29 Feb 2012 12:35:24 +0000 Uberuce 58736@http://citycyclingedinburgh.info/bbpress/ <p>I sometimes have a play around with my Captain of Crush, an absurdly named torsion gripper that's fairly stern. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58732 Wed, 29 Feb 2012 12:17:55 +0000 ARobComp 58732@http://citycyclingedinburgh.info/bbpress/ <p>@Amir Agreed - I luckily work up 3 flights of stairs and have colleagues upstairs. I try and run up the stairs where I can. </p> <p>Does anyone do stretching and "clenching" during the day to try and exercise while at your desk?</p> <p>Would sitting on a balance ball help to keep your core functioning and help maintain your bloodflow? </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58730 Wed, 29 Feb 2012 12:13:28 +0000 amir 58730@http://citycyclingedinburgh.info/bbpress/ <p>In the program, the focus was on changing insulin sensitivity (helps to avoid diabetes) and aerobic capacity (e.g. via V02 max). However apparently some people will not respond (at least wrt latter) and this is predictable from their genetics. Not completely sure about wider benefits, but it was noticeable that one of the experts was a wee bit tubby.</p> <p>The program also talked about the importance of burning fat around the organs - but of course most of us are completely unaware of this fat - the skin fat is more obvious.</p> <p>As I said above, the biggest take home message for me was that sitting around all day is not a good idea, even if you do good long bouts of exercise before and after work. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58726 Wed, 29 Feb 2012 11:55:41 +0000 Dave 58726@http://citycyclingedinburgh.info/bbpress/ <p>@cc (on the fat-burning thing): adding high-intensity activity to a routine would be more effective at burning fat, maybe, but that's not what the "3 minutes a week" style regime would be doing.</p> <p>Or, to put it another way - let's imagine that you could burn as many calories in 10 minutes of HIT as the alternative modest 5 hours of bike riding. Say 2500kcal of fat burn. (30 minutes each way to work?)</p> <p>1kcal is the energy required to heat 1 litre of water by 1C. So approximating my body to 80kg of water, every 80kcal burned would raise my core temperature by 1C (sweaty!). Burning 2500kcal would heat my body by 31C - over 3C per minute of HIT.</p> <p>According to Google, maximum sweat rate is around 50ml / minute, and each ml of sweat gets rid of 0.58kcal of heat. The maximum heat loss being therefore around 25kcal/minute, it seems unlikely that HIT can possibly be generating over 10x the heat that your body can physically cope with.</p> <p>Loads of assumptions, but I guess another way to think about it is, HIT would be burning 10x as many calories as running a 5 minute mile. I'm not sure my heart could cope ;-) </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58721 Wed, 29 Feb 2012 10:51:25 +0000 ARobComp 58721@http://citycyclingedinburgh.info/bbpress/ <p>@Tom "Muscle is heavier than fat of course."</p> <p>Of course. However it's often quite an incredible difference. Since cycle training started again (4 weeks now) I've gained 5KG and not lost anything from my 5km running time. Fairly incredible how much you can put on! </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58715 Wed, 29 Feb 2012 10:26:56 +0000 Uberuce 58715@http://citycyclingedinburgh.info/bbpress/ <p>I'm not sure they're given enough attention to muscle fibre ratio. That's one of the things I guess they don't want to emphasise because it could be taken as a bit doom and gloom. The gist of it is the ratio of Type I and Type II muscle fibres is congenital and for all practical purposes unalterable. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58714 Wed, 29 Feb 2012 10:22:11 +0000 amir 58714@http://citycyclingedinburgh.info/bbpress/ <p>I quite enjoyed the Horizon program on this last night. Not sure about all the science but I will definitely try to incorporate burst of high intensity in my cycling. I also liked the reminder that, for those of use that are deskbound, it is a great idea to get up for a wander every hour. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58698 Wed, 29 Feb 2012 07:41:58 +0000 gembo 58698@http://citycyclingedinburgh.info/bbpress/ <p>I find the more I cycle the more I eat. Possibly fitter and maybe firmer but never any lighter. That would entail more cross training (running and swimming) - wait a minute I do that too. Oh yes - and dieting. At my extreme age it all just goes to halt the decline, which I will toast with some thunderbird wine [I WON'T AS IT IS NOT NICE but it is an Ian Dury lyric - Sweet Gene Vincent] </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58696 Wed, 29 Feb 2012 07:25:41 +0000 cc 58696@http://citycyclingedinburgh.info/bbpress/ <p>@Dave Reading wikipedia on HIIT at <a href="http://en.wikipedia.org/wiki/High-intensity_interval_training" rel="nofollow">http://en.wikipedia.org/wiki/High-intensity_interval_training</a> it seems that HIIT does help with obesity; it "has been shown to burn fat more effectively" than other forms of exercise and has been found to be "associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance". </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58685 Tue, 28 Feb 2012 23:55:50 +0000 ruggtomcat 58685@http://citycyclingedinburgh.info/bbpress/ <p>had 8 weeks off the booze last year also combined with a lot of training I managed to lose... nothing. #hardgainer </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58677 Tue, 28 Feb 2012 22:10:43 +0000 Cyclingmollie 58677@http://citycyclingedinburgh.info/bbpress/ <p>ARobComp: <em>"I find it hard to lose weight as the more I train the heavier I get"</em>.</p> <p>Muscle is heavier than fat of course. </p> http://citycyclingedinburgh.info/bbpress/topic.php?id=5479#post-58676 Tue, 28 Feb 2012 21:57:46 +0000 wingpig 58676@http://citycyclingedinburgh.info/bbpress/ <p>Hmmm. Cycling leg muscle is quite dense. I haven't drunk boozestuffs for about ten weeks and am the same weight I was ten weeks ago. However, it had probably been about ten weeks before that that I'd previously last drunk and I've been within half a stone of my current weight for twenty years. </p>