jogging and motivation thread

[WussRedXLi]

Edit - Actually for the first pillar, strength training, my understanding is that for older folks, best to do eccentric fast/as quickly as possible. Concentric can be slow, ie your controlled stuff and associated benefits.

Power even drops faster than raw strength. So train for power instead on just brute raw strength, so that the whole neuromuscular system from motor cortext to spinal to motor units (motor neurons + muscle fibres) are all trained.

Summary​

This video addresses widespread misconceptions about exercise and emphasizes a balanced, integrated approach to fitness aimed at increasing longevity rather than solely focusing on weight loss or aesthetics. It underlines that exercise is vital for extending lifespan and improving quality of life, but the common narratives around exercise methods frequently cause confusion and suboptimal outcomes. The presenter identifies five fundamental pillars of exercise for longevity, each grounded in scientific research and practical application.

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Key Concepts and Pillars of Exercise for Longevity​

Pillar	Description	Key Recommendations	Myths Debunked
Strength Training	Building and maintaining muscle mass is critical for long-term health and independence.	- At least 3 sessions/week focusing on compound movements (push, pull, squat) - Progressive overload (increase weight or reps weekly)	- Lifting weights is only for bodybuilders - Lifting kills endurance - Too old or weak to start
Low-Intensity Cardio (Zone 2)	Improves heart health and mitochondrial function, promotes fat burning and metabolic efficiency.	- Aim for 150 minutes/week - Exercise at a pace allowing conversation (talk test) - Walking after meals improves glucose control	- Cardio kills muscle gains - Must be exhausting to count - More is always better
High-Intensity Cardio (Zones 4 & 5)	Boosts V ⁣O2 max⁡VO2max (max oxygen uptake) which correlates with lifespan and cardiovascular health.	- Target 75 minutes/week gradually - Work at 80-90% max heart rate - Use interval training like Norwegian 4x4 (4 min high intensity, 3 min low intensity alternating)	- Higher intensity always reduces gains - Only steady cardio matters
Mobility and Flexibility	Maintains joint function and reduces injury risk, essential for aging populations.	- Daily 5-10 minutes - Focus on hips, spine, ankles, hamstrings, shoulders - Both flexibility and mobility are needed	- Stretching is optional or a waste of time
Balance	Indicator of neurological health and critical for fall prevention and longevity.	- Daily balance exercises like single leg stands (eyes closed to increase difficulty) - Incorporate slow, controlled movements	- Balance training is only for certain athletes or children

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Detailed Insights​

• Muscle health predicts longevity: Research with over 1 million men shows the weakest third have a 20-35% higher risk of premature death than the strongest. Muscle boosts insulin sensitivity, supports bones, stabilizes joints, and helps maintain independence in older age.
• Zone 2 cardio is underrated: Exercising at a moderate pace (where you can talk) optimizes mitochondrial function and metabolic health without compromising muscle.
• V ⁣O2 max⁡VO2max is a powerful longevity marker: Each unit increase in V ⁣O2 max⁡VO2max corresponds to a 45-day life expectancy gain. People in the lowest 25th percentile of V ⁣O2 max⁡VO2max have about 5 times higher mortality risk than those at the top 2%.
• High-intensity interval training (HIIT): The Norwegian 4x4 method, which alternates 4 minutes of high-intensity exercise with 3 minutes of low intensity repeated four times, is considered the gold standard for improving endurance and V ⁣O2 max⁡VO2max.
• Mobility and balance training are overlooked: Joints stiffen, and neuromuscular control declines with age, increasing fall risk—one of the leading causes of injury and death in seniors. Balance inability (e.g., not balancing on one leg for 10 seconds) predicts significantly higher mortality (up to 84% higher in middle-aged adults).

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Exercise Routine and Practical Advice​

• Prioritize consistency over perfection or extreme intensity.
• Combine strength, cardio (low and high intensity), mobility, and balance exercises regularly.
• Example weekly protocol: 6-8 hours total; 30 minutes strength + 30 minutes cardio daily, with mobility and balance work distributed throughout the day.
• Use heart rate monitors and apps for tracking progressive overload and ensuring training in correct cardio zones.
• Simple habits like a 10-minute walk after meals improve blood sugar control and contribute to overall exercise goals.

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Conclusion​

The ultimate goal of exercise is building a body capable of carrying you forward through decades with strength, resilience, and independence, not just aesthetics or short-term weight loss. Through scientifically validated pillars—strength, low and high-intensity cardio, mobility, and balance—anyone can structure an effective, sustainable fitness routine to enhance lifespan and healthspan. Starting small and maintaining consistency is the key to lifelong benefits.

 

[WussRedXLi]

Ok the pull ups still not say 100% standard, but close enough at 99.5%.

 

[WussRedXLi]

Interesting.

Everything also do on hills

For me is only bike @ imbiah and also mini hill sprints.

 

[WussRedXLi]

43 yr old zhar boh, 61.5kg. 104% BW.
Oldest but literally at the top.

 

[sph777]

He said the 9U is unstable according some people. But he himself find it alright.
I have stopped looking at 9U ever since I got the 361 LF SL. AL the bounce of the ecapulated foam, don't really like it from my 6e first experience. But see how in the future as I put more mileage into the 6e, hopefully can get use to the bounce.

I feel the 6e is a pure race shoe. At least I am treating it as such

 

[sph777]

I should have stopped and do a good solid stretching and pop some salt sticks, my mind wasn't thinking properly lol

Is pretty normal. After cramp, thoughts usually go to, let's just walk and finish it rather than oh stretch it out then run. Case in point, an ang moh cramp same point as me last year. He stretched while I was walking. Later on 37 or 38 km mark he tap me and run past, I guess stretching removed all the pain somewhat.

 

[WussRedXLi]

Allowed in cycling races

 

[WussRedXLi]

Absolutiely crazy.

 

[Ender]

Is pretty normal. After cramp, thoughts usually go to, let's just walk and finish it rather than oh stretch it out then run. Case in point, an ang moh cramp same point as me last year. He stretched while I was walking. Later on 37 or 38 km mark he tap me and run past, I guess stretching removed all the pain somewhat.

This amdk, possibly pop 4 tabs of ibuprofen.

 

[sales69]

See you guys talking about Miro SL. Damn tempted.

Might already want to retire the Dowin Hurricane Max. Too high stack and give me underfoot ache even when walking.

Should have done more research instead of anyhow whack.

 

[kaisin82]

Is pretty normal. After cramp, thoughts usually go to, let's just walk and finish it rather than oh stretch it out then run. Case in point, an ang moh cramp same point as me last year. He stretched while I was walking. Later on 37 or 38 km mark he tap me and run past, I guess stretching removed all the pain somewhat.

yah shag cannot think, still coping with myself thinking sian, train for so long, stuck at cramped legs.

I should have asked for salt sticks and do stretching. Prob that will allow me to run a few more kms more properly. This guy here was the 3hrs pacer, he later got to give up the pacing when he got cramps as well and got to walk/jog, stilll very fast, I think he ended with 3:15.

 

[GlassDoor]

See you guys talking about Miro SL. Damn tempted.

Might already want to retire the Dowin Hurricane Max. Too high stack and give me underfoot ache even when walking.

Should have done more research instead of anyhow whack.

at around 60sgd a pop... relatively low risk. brings back shitty regrets of NB5

 

[WussRedXLi]

Is pretty normal. After cramp, thoughts usually go to, let's just walk and finish it rather than oh stretch it out then run. Case in point, an ang moh cramp same point as me last year. He stretched while I was walking. Later on 37 or 38 km mark he tap me and run past, I guess stretching removed all the pain somewhat.

This amdk, possibly pop 4 tabs of ibuprofen.

That time 2023 AHM ITBS i already popped like 3 tabs of arcoxia, ie 3 days. Cant rem if it was 90 or 120mg.
If not mon/tue i confirm MC. No way i could even walk much.
Even then, was limping in office and needed my hands to support while i sit down and dont let my right knee bend too much.

Not say the inflammation is bad or what, i know it's needed to kickstart recovery and in theory NSAIDs are not "helpful", but issue is the acuteness so bad that i cannot bend knee much hence i cannot go office. Things are not black and white sometimes, gotta look from broader POV.

 

[WussRedXLi]

Interesting, got such products.
Gonna get some and place/secure in my cycling shoe, see if it helps. My shoes cheap, so no CF.
Got 0.6, 0.8, 1.0, 1.2mm thickness, see what stiffness you wanna play with.
Good thing is that cycling shoes no midsole one, much simpler mode of operation/concept than running shoes.

The top shoes, lagi more expensive than say Adidas Pro Evo 3. Crazy one, they treat such things maciam like luxury bags like that, and there are more than sufficient cyclists willing to dish out good $$$ for such products.


https://item.taobao.com/item.htm?id...spm=a2141.241046-sg.201876.d24.41ca5adbv6ucwT

https://item.taobao.com/item.htm?from=cart&id=918460167356&mi_id=0000tWysBHN8GT1bsNR3LKMe-7th7TdjsA6yHmbzPxMRAso&skuId=5788552592366&spm=a1z0d.6639537/202410.item.d918460167356.471e7484LbXkZW&upStreamPrice=1170

https://item.taobao.com/item.htm?id...x_object_id":932479919575}&xxc=home_recommend

 

[Mila Azul]

Tasuke, a 41-year-old with an average "dad bod" weighing 74kg, embarked on an grueling fitness regimen in 2023 inspired by a popular anime. The routine demanded he complete 100 push-ups, 100 sit-ups, 100 squats, and a 10km run every single day without exception. Over the course of three years, he maintained this relentless consistency, accumulating more than 109,000 repetitions of each exercise and covering over 16,000 kilometers on foot. Despite facing injuries, illness, lost toenails, and even traffic accidents along the way, Tasuke successfully transformed his physique, evolving from an ordinary middle-aged man into a lean, muscular athlete with visible abs.

 

[WussRedXLi]

KNN Workout sessopm spoiled by the rain again.....tot could squeeze in before the Sumatra squall but then there was a small patch that suddenly developed and hit my place at 7.30 right after warming up.
By the time it stopped the squall very quickly approached on the radar and skies quickly darkened, cannot do anything.
These squalls really can move fast sometimes, 0700h it still has not reached Kukup.

Just winged some anaerobic/aerobic sua..... think got improvement vs my 1km some years ago. (2:56 and it was slightly shorter)

 

[WussRedXLi]

Crazy amazing that bro could surge 2:40 pace for the last 2.2km (translated 2.4 timing = 6m 24s).

I think maybe I only can sustain that for like 800m, nope....probably even less.

 

[sph777]

Tasuke, a 41-year-old with an average "dad bod" weighing 74kg, embarked on an grueling fitness regimen in 2023 inspired by a popular anime. The routine demanded he complete 100 push-ups, 100 sit-ups, 100 squats, and a 10km run every single day without exception. Over the course of three years, he maintained this relentless consistency, accumulating more than 109,000 repetitions of each exercise and covering over 16,000 kilometers on foot. Despite facing injuries, illness, lost toenails, and even traffic accidents along the way, Tasuke successfully transformed his physique, evolving from an ordinary middle-aged man into a lean, muscular athlete with visible abs.

I rmb reading this then ppl said not accurate as he did not become bald like saitama from one punch man

 

[WussRedXLi]

Tasuke, a 41-year-old with an average "dad bod" weighing 74kg, embarked on an grueling fitness regimen in 2023 inspired by a popular anime. The routine demanded he complete 100 push-ups, 100 sit-ups, 100 squats, and a 10km run every single day without exception. Over the course of three years, he maintained this relentless consistency, accumulating more than 109,000 repetitions of each exercise and covering over 16,000 kilometers on foot. Despite facing injuries, illness, lost toenails, and even traffic accidents along the way, Tasuke successfully transformed his physique, evolving from an ordinary middle-aged man into a lean, muscular athlete with visible abs.

Geez his progress fast sia, even after beginner gains still cheonged.

3 years, for me i think i only cut my 5k timing by 1 min++.



Pull ups, dips, push ups all also, after the beginner gains really slow down heckloads and even hentak kaki sometimes.

But recently like 3 months ago i changed my sessions all from nighttime (i rarely do morning sessions other than weekends) to morning. I think that is a major key...... the sleep recovery aspect.
Really felt it removed quite a lot of sticking points in all areas from cycling to running (aerobic) to strength/power (dips, pull ups, bulgarian split squats mainly which i track very closely)



ps. One more thing, if sleep quality/length not good, best not to do daily regimen. Actually recovery running is largely debated as well (i personally subscribe to just totally rest and do nothing, recovery day lactate clearance and flush is a total myth also).


I personally feel that cyclists and runners need to aim for this kind of physique ultimately, even if it takes 10 -20 years taking you well into middle age then so be it. If possible, train to add in a good dose of speed (neuromuscular).

 

[WussRedXLi]