Truly HOW FIT are YOU

Run for your life! At a comfortable pace, and not too far: James O'Keefe at TEDxUMKC

This would apply to Flat Water SUP Racing or Training as well

good post

Thanks for sharing. I will never personally be at risk of too much exercise, but I have some friends who are for sure...

yea! My casual approach to paddling ain't so bad after all

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cantSUPenough said..
Thanks for sharing. I will never personally be at risk of too much exercise, but I have some friends who are for sure...

Me to, I've got some friends who I consider are into triathleism, it's like a religion, I know they will die before I do.

Yes, James O'Keefe was very interesting. I enjoy keeping fit but I'm not fanatical about it, I run only in bare feet never shoes on the soft or hard sand 3 times a week I do 10k thats enough for me, then I'll jump rope (speed rope) for 30/40 minutes 3 times a week when I'm not running.

Three things I would recommend for anybody who enjoys healthy living.

1. Get an Echocardiography done. I got one done at 50yo I have an extra large heart, my resting heart rate is 35/40 beats per minute, like if I sprint for say 100 metres my heart rate goes through the roof but as soon as I stop it drop dramatically THATS GOLD and my arteries are all in good health. I'll get another Echocardiography when I turn 55yo. cost $250

2. Have a blood test every 12 months to see how your insides are doing because if something is out like your HDL or LDL cholesterol or anything else you can fix it. Like I had Malaria very bad from surfing in NIAS way back in 1984 I spent a week in a Singapore Hospital I was f@#@d up. cost FREE

3. I watched Michael Mosley he's a medical journalist on SBS talking about bad body fat around your major organs Like Michael Mosley is a skinny man so he has a MRI scan only to find out his FMI was 26% around his major organs thats very dangerous for your health. I got my MRI Body Composition done I was hoping to be under 15% I had 12% FMI around my major organs thats heathy as, I was stoked. My Bone Mass was 2.6 thats like steel if you're under 1.6 you'll have osteoporosis. cost $88

4. Here's a fourth to keep in mind, keep of the SUGAR I'm guilty as I eat way to much fruit (fructose) like if I was an elephant I'd be walking around drunk all day. If I have to use sugar in my cooking I've now defected to DEXTROSE. I'm not a fast food eater, but if I do it's very rare.

To books I would recommend to read you'll find them in the library.

Nice. There appears to be an up side from multiple knee cartilage tears that has me refocusing from long distance running to long distance paddling.

Long distance paddling seams to be much less harder on the ticker.

Mmmmm doughnuts...

Your recommendations appear to be good sound advice for the people approaching 50.

I agree that we should all cut back on sugar, like all things moderation is the key.

I have yet to see a published diet or exercise plan that proposes the virtues of moderation, for one, it would not sell because there is no sensationalism.

You may need to up your research though as Dextrose may be classified as a sugar.

Sugars present in many varied forms and there is conjecture as to whether certain forms of monosaccharides, disaccharides and oligosaccharides are actually "sugar".

Basically, like their starch cousins ploysaccarides, when consumed they are recognised by their form, not their universal name and are broken down in the digestive track accordingly.

The diet and exercise industry is worth billions of dollars throughout Westernised countries, yet our state of health is declining, there are no magic dietary or exercise cures but moderation could be the key.

Thanks for the info guys. Im in my mid fifties and appreciate the insight.

Really really interesting study.
Good find

A lot of the anti-sugar movement concerns me, as it is making people worried about eating fruit. The diet industry, or at least the consumer targeted diet industry, is way too concerned with macronutrients. Very little mention is made of micronutrients, phytonutrients and importantly nutrigenomics (DNA changes related to food etc). So much of the advice on food comes out of studies that look at one variable. ie impact of fat on.... It is easy to look at one nutrient and it's impact-much harder to study many variables at once. It becomes easy to conclude that one variable is bad or good when studied in isolation, depending on the study bias-the premise of Atkins was a good example, and it's resurgence in the high fat movement is potentially equally damaging to some people. I often joke with clients that to be an expert in exercise you at least had to have strapped some shoes on and had a go-all you need to be an expert on food is to have a facebook account and a fridge ;)

I like the ECG advice-even better combine it with expired gas analysis (cardiopulmonary testing) and you have the tools to target your training to whatever your goal is-safely. This can also help with your diet as you would understand what fuel sources you tend to rely on during exercise, and relative to varying intensities.

Hay guys SORRY I'm no nutritionist I'm just a Steak, Fish and vegetable man, I even have vegetables for breakfast - I must be weird. My biggest problem is I eat way to much fruit, (but since I've cut my fruit intake back the weight has just fallen off) I'm like a Mollie Bull I just graze all day.

If everybody was like me places like McDonnell's, cake shops and fast food restaurants would go broke I just don't eat in those places. I'd be lucky if I'd drink 5 cans of Coca-Cola a year I just drink plane tap water or beer.

Truly people can eat what they want to eat, who cares. I would just use caution with your sugar and salt intake. You are what you eat as they say.

One thing I forgot to mention is get a VO2 Max Test done on yourself if you want to be a smart SUP racer. It's something I've been wanting to get done especially in the last 12 months but haven't had the funds because it's NOT CHEAP and I've never been in a medical fund, but I can claim on it due to my job. To someone like me to be in a medical fund is just a waist of money.

VO2 Max Test = $425
www.jupiterhealth.com.au/vo2max-testing/


www.adelaidenow.com.au/sport/news-limited-journalist-nick-walshaw-puts-himself-throught-he-rigours-of-a-vo2-maz-test/story-fn9dhvy9-1226426637327

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Downwinder said..
One thing I forgot to mention is get a VO2 Max Test done on yourself if you want to be a smart SUP racer. It's something I've been wanting to get done especially in the last 12 months but haven't had the funds because it's NOT CHEAP and I've never been in a medical fund, but I can claim on it due to my job. To someone like me to be in a medical fund is just a waist of money.

VO2 Max Test = $425
www.jupiterhealth.com.au/vo2max-testing/


www.adelaidenow.com.au/sport/news-limited-journalist-nick-walshaw-puts-himself-throught-he-rigours-of-a-vo2-maz-test/story-fn9dhvy9-1226426637327

what will you do once you know your VO2 max?

Actually I run VO2 max tests for $150-which means my $42000 machine gets paid off waaaay slower than the other guys!

VO2 max alone won't tell you much, unless it is significantly lower than predicted. I find the value in a VO2 max test is in telling what fuel sources people are utilising at different intensities-this can help me determine the athletes training pririoties or if they need to change their diet. For example, if I see someone is utilising glucose at a low intensity, it can mean that they haven't spent enough time building an aerobic base, do too much high intensity training, or diet is too high in carbohydrates, or they are genetically a "sugar burner", to mention some common reasons.

The other main variable of use is the lactate threshold point. It helps me determine the type of training the athlete should be concentrating on and at what intensity.

Other variables such as breathing rate, and a bunch others that won't mean much to most people here, also allow me to help periodise the athlete's training.

There are some field tests that you can do that can help, but have up to 20% error. SuptheMag just told me they wanted to publish me writing about this exact thing so I'll post a link on this thread when that happens as I think they are going to do it as an online series. Happy to answer any questions though.

What industry/career do you have that means you have one of these machines and. What type of atheltes are you testing in your work place? Professional sports men/women?

I'm interested to know who has the highest vo2 max threshold you have ever tested??
I think last years ironman sport star series Ali Day blew everyone out of the water. That kid could burn through that pain barrier and beyond on the test and from memory rated up there with the absolute fittest of humans tested in Australia. Maybe hence why after a year or more of chronic fatigue once healthy he blew the series apart an won against a dozen other freakishly fit humans

Hey Andy. I'm an Exercise Physiologist. I have quite a lot of SUP athletes I've been working with (including Terrene Black and Toby Cracknell). I'm not sure if they would want me to disclose there data but I can say that Toby is particularly good in terms of VO2 max.

The highest I've had was Ryan Atkins who is the worlds number one obstacle racer-he is a freak and wins everything he goes in. His VO2 max was right up there in the 80 area, but what was really freaky about the guy is that he's lactate threshold was 92%. He can basically output the same power aerobically that everyone around him is pushing into there anaerobic threshold for.

I reckon what you say about that pain barrier thing is so important and something you can't measure empirically. I often tell people if they do a VO2 test on the bike to do it till they can't turn the pedals over. I had one athlete a few weeks ago, who is known as one of the best in his sport, spend 4 minutes hardly breathing and just ticking the pedals over at the end of his test. . His data had plateaued way earlier but he was just a stubborn bugger that wouldn't stop. And his data wasn't even that brilliant-he seemed to win everything on just being mentally tough. I saw Anthony Mundine last week and he was similar. Just mentally strong.

It's interesting that VO2 max has been brought up on here. I have thought about being a bit more mobile with it. Who would actually be interested in that as a service if it was offered? My priority over the last year has been to do more SUP stuff but I think I've seen a good chunk of people on the coast who would actually be interested in it-mind you I have never advertised and am the crappest businessman ever.

so is the VO2 test anything like the VByes thanks test ?

Sorry SandS-I'm not sure what the VByes test is?

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Movement Lab said..
Hey Andy. I'm an Exercise Physiologist. I have quite a lot of SUP athletes I've been working with (including Terrene Black and Toby Cracknell). I'm not sure if they would want me to disclose there data but I can say that Toby is particularly good in terms of VO2 max.

The highest I've had was Ryan Atkins who is the worlds number one obstacle racer-he is a freak and wins everything he goes in. His VO2 max was right up there in the 80 area, but what was really freaky about the guy is that he's lactate threshold was 92%. He can basically output the same power aerobically that everyone around him is pushing into there anaerobic threshold for.

I reckon what you say about that pain barrier thing is so important and something you can't measure empirically. I often tell people if they do a VO2 test on the bike to do it till they can't turn the pedals over. I had one athlete a few weeks ago, who is known as one of the best in his sport, spend 4 minutes hardly breathing and just ticking the pedals over at the end of his test. . His data had plateaued way earlier but he was just a stubborn bugger that wouldn't stop. And his data wasn't even that brilliant-he seemed to win everything on just being mentally tough. I saw Anthony Mundine last week and he was similar. Just mentally strong.

It's interesting that VO2 max has been brought up on here. I have thought about being a bit more mobile with it. Who would actually be interested in that as a service if it was offered? My priority over the last year has been to do more SUP stuff but I think I've seen a good chunk of people on the coast who would actually be interested in it-mind you I have never advertised and am the crappest businessman ever.

Well said Movement Lab thats one thing I'd love to get done is the VO2 max test lactate threshold. Me personally I think my lactate threshold would be quite high without talking it up? are you baste in Sydney

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Great insight from Movement Lab
I know a lot of guys from road cycling and they tell the same story: mind over machine
<div>I think a lot of people (myself included) would improve more by taking a lesson with a pro ( I had one with Danny Ching last year) than just hammering through training session after training session.

Hey Downwinder-I'm on the Central Coast NSW. I find that often people who think they have a high Lactate Threshold often do-they are usually aware of not feeling like they are working as hard as everyone else around them.

SurfNiels totally right. Having a good background in biomechanics I thought my technique was pretty good. I figured that SUP in the big scheme of things is a pretty new and a lot of the technique stuff comes from OC1 which is a quite a different dynamic, especially in terms of creating force through rotation etc. so thought I would work my technique based on my background rather than what everyone was suggesting. It wasn't until I had a pros eyes on me that told me the board was all over the shop in terms of the rail sinking on one side-something I wasn't even paying attention to. On the other hand I can't believe how little some athletes know about training properly. So many just get out and paddle/run whatever and think clocking up the most hours will get the job done.

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Movement Lab said...
Hey Andy. I'm an Exercise Physiologist. I have quite a lot of SUP athletes I've been working with (including Terrene Black and Toby Cracknell). I'm not sure if they would want me to disclose there data but I can say that Toby is particularly good in terms of VO2 max.

The highest I've had was Ryan Atkins who is the worlds number one obstacle racer-he is a freak and wins everything he goes in. His VO2 max was right up there in the 80 area, but what was really freaky about the guy is that he's lactate threshold was 92%. He can basically output the same power aerobically that everyone around him is pushing into there anaerobic threshold for.

I reckon what you say about that pain barrier thing is so important and something you can't measure empirically. I often tell people if they do a VO2 test on the bike to do it till they can't turn the pedals over. I had one athlete a few weeks ago, who is known as one of the best in his sport, spend 4 minutes hardly breathing and just ticking the pedals over at the end of his test. . His data had plateaued way earlier but he was just a stubborn bugger that wouldn't stop. And his data wasn't even that brilliant-he seemed to win everything on just being mentally tough. I saw Anthony Mundine last week and he was similar. Just mentally strong.

It's interesting that VO2 max has been brought up on here. I have thought about being a bit more mobile with it. Who would actually be interested in that as a service if it was offered? My priority over the last year has been to do more SUP stuff but I think I've seen a good chunk of people on the coast who would actually be interested in it-mind you I have never advertised and am the crappest businessman ever.

Thanks mate awesome info.
My wife has totally transformed her life and just studied to be a PT." At ages 35 (previously never been interested in sport/gym/outdoors) Next year she is going to start uni and study Exercise Physiology.
I can't wait to be her lab rat over the next few years and get to do all the tests etc.
I was a member of the QLD Academy of Sport through ages 11-18 for soccer and we used to get tested almost monthly by a bunch of uni students for everything you could think of. Have great knowledge of it all and good fun finding out where we were. Miss the last Ten years not knowing stats about my fitness etc.

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Movement Lab said..
A lot of the anti-sugar movement concerns me, as it is making people worried about eating fruit. ...

I didn't think it was an anti-sugar movement. I thought it was an anti-highly refined foods movement which includes excessive levels of refined sugar, salt, saturated fats and additives.

The nearest you come to "not eating fruit" is a move to not consume fruit juices in general, and specifically processed fruit juice drinks. Even home made apple or orange or water melon juice is essentially a highly processed extract of real fruit. The concentrated sugar content in them is enormous. The problem is that all the fibre has been removed leaving basically water, sugar and flavours.

Conversely fruit smoothies, or freshly squeezed juice with the pulp left in is a great way to consume fruit.

Theoretically vegetable juices are less of a problem because the sugar content is low in the first place. I would prefer to blend whole veges into a soup instead of extracting juice from them.

On a different but related subject, the food from McDonalds is not inherently bad. It's got too much sugar and salt and all that stuff, but in moderation it's no wrose than other take-away food, or even a home made burger by the time you've loaded it up with sauce and stuff.

The real problem is that McDonalds are a multinational corporate giant and they stamp out competition and wield excessive political power for the sole purpose of maximising their profits. Which leads to people eating too much of their food and obesity and pester power and lack of choice etc etc etc etc.

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Gorgo said..
On a different but related subject, the food from McDonalds is not inherently bad.

Studies show otherwise... www.rawstory.com/2015/05/fast-food-quickly-kills-off-helpful-gut-bacteria/

In general, we only begin now to study the intestinal flora, which may be the major factor on how we digest things. (we have 10 time more bacteria in our body than our own cells...)

Great info and interesting stuff , what would you say performance is between mental and physical?I would say 80/20 80 being mental.some would say that should be the other way round , but i think their are limits to physical fitness.

i seriously eat take away type foods be it maccas/ hungry jacks / fish n chips / deep fried chicken in sushi etc 3 to 4 meals a week. By lifestyle choice due to the way my life is structured lately.
Since January I have dropped 10kg of body weight from 93kg to 83kg also gained decent muscle mass in that same time and I'm only half assed doing a gym program. Minimal down winding paddling and go for a run once every now and then.

Take away type foods ant all bad it's a means to and end to fuel my body a lot of days. Be it crappy fuel its fuel and my body using it.

Andy R that's awesome about the wife taking up EP. I'm sure you will get heaps out of having her run all the testing on you, and it will be great for her to be able to apply it for a real purpose.

Gorgo there is an absolutely massive anti-sugar movement. A large part of it revolves around the writings of Sarah Wilson, though she by no means kicked it off iquitsugar.com/ Sarah is a journalist-like all of the food advice the best marketing seems to have the greatest following. Cassie Platt wrote somewhat of a rebuttal-Don't quit sugar. She has a Masters in nutririon. I don't agree with everything in it but all of the extremes in the diet industry are ridiculous. You make a good point about juicing with the pulp. I actually blend instead of juice-I'm way more likely to have a more realistic serve of fruit rather than 8 or so pieces that you might get in a juice, which is a part of the problem with juicing.

colas-awesome share. I tried to get to the article but couldn't even find it on my journal database. I remember looking at a paper when I was at uni that looked at gut microbes in obese patients which was inconclusive on whether the bacteria made people prone to obesity, or certain strains were a result of diet. That study certainly points to the latter.

teatree I'm not sure on how you could quantify it. But you might be interested in this article from yesterday www.news.com.au/sport/sports-life/are-athletes-brains-faster-than-ours/news-story/9aa17cbf2687359b00698db9cdd41ba7

A colleague of mine who I know well ran that Dunlop study. I'll have to

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Movement Lab said..
Andy R that's awesome about the wife taking up EP. I'm sure you will get heaps out of having her run all the testing on you, and it will be great for her to be able to apply it for a real purpose.

Gorgo there is an absolutely massive anti-sugar movement. A large part of it revolves around the writings of Sarah Wilson, though she by no means kicked it off iquitsugar.com/ Sarah is a journalist-like all of the food advice the best marketing seems to have the greatest following. Cassie Platt wrote somewhat of a rebuttal-Don't quit sugar. She has a Masters in nutririon. I don't agree with everything in it but all of the extremes in the diet industry are ridiculous. You make a good point about juicing with the pulp. I actually blend instead of juice-I'm way more likely to have a more realistic serve of fruit rather than 8 or so pieces that you might get in a juice, which is a part of the problem with juicing.

colas-awesome share. I tried to get to the article but couldn't even find it on my journal database. I remember looking at a paper when I was at uni that looked at gut microbes in obese patients which was inconclusive on whether the bacteria made people prone to obesity, or certain strains were a result of diet. That study certainly points to the latter.

teatree I'm not sure on how you could quantify it. But you might be interested in this article from yesterday www.news.com.au/sport/sports-life/are-athletes-brains-faster-than-ours/news-story/9aa17cbf2687359b00698db9cdd41ba7

A colleague of mine who I know well conducted that Dunlop study. I'll have to ask him why it wasn't published in a peer review scientific journal, since he publishes a lot. Generally, if something has not passed peer review then you should regard it as marketing, not science. But maybe they just haven't submitted it yet...

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AndyR said..
i seriously eat take away type foods be it maccas/ hungry jacks / fish n chips / deep fried chicken in sushi etc 3 to 4 meals a week. By lifestyle choice due to the way my life is structured lately.
Since January I have dropped 10kg of body weight from 93kg to 83kg also gained decent muscle mass in that same time and I'm only half assed doing a gym program. Minimal down winding paddling and go for a run once every now and then.

Take away type foods ant all bad it's a means to and end to fuel my body a lot of days. Be it crappy fuel its fuel and my body using it.

G'day AndyR this is my play-lunch for work (I love my sardines). If you make your own lunch and not buy take-away you'll save $100 a week times that by 52 weeks thats some fun Holiday money