Today's Training

[Mike T]

How much exercise do you need to do to prolong your life?

https://www.sciencedirect.com/scienc...25861023008356

[Mike T]

TLDR - have a look at figure 3.

[Mike T]

Similar: pace as important as steps:

https://www.sydney.edu.au/news-opini...or-health.html

[Mossdog]

Actually allowed out of Teesdale today and decided to recce the Orton Fell Race route. On Garmin Fenix3 6.01 miles; ascent 880 feet; 1 hr 6 mins. (officially stated as 6.2 miles and 845 feet)

What a glorious day. Bright sunshine, splendid autumn colours abounded, and not even the hint of a breeze (except for that caused by my scorching pace of course..ahem). Looked as if there was a cap of light snow on some of the Lakes tops, but none on the East side of Crossfell or the Pennine range.

[Travs]

Driving from Alston back over Pennines/Hartside on a good day, and the view of the east side of Crossfell range is glorious.... so remote.

[Mossdog]

Driving from Alston back over Pennines/Hartside on a good day, and the view of the east side of Crossfell range is glorious.... so remote.

It is glorious isn't it. A right pain to run/hike across though, as in part of the Teesdale Horseshoe.

[Llani Boy]

Last nights RATRun was from The Miners Standard in Winster. Only 3 of us on a chilly, breezy but dry evening. Apart from a short stretch of tarmac in Bonsall, home of the World Hen Racing Championships, it was all bridleways and footpaths over saturated fields. A couple of shooting stars seen from the TP on Bonsall Moor.

A total of 8 miles and 872 feet in 1hr 20 min. Back in the Miners Standard there was a roaring fire and a group of musicians making strangled cat noises, AKA folk music! Two bowls of chips, one being of the McDonalds type and very tasty, were washed down with Aldwark Bullet 4.2% from Aldwark Artisan Ales which is located in a cowshed less that 3 miles, as the crow flies, from where we were sat.

[Mossdog]

TLDR - have a look at figure 3.

So,"The US PA guidelines recommend that older adults aged ≥65 years engage in 150 to 300 minutes of moderate-to-vigorous PA (MVPA) per week" is considered too little for optimum functional aging?.

And "This UR showed that engaging in 7.5 to 15.0 MET-h/wk is effective for older adults. Based on the curvilinear dose-response relationship, engaging in 15 MET-h/wk reduced all-cause mortality by approximately 30% in older adults" (metabolic equivalent of task hrs/week)?

"Moreover, 7.5 MET-h/wk (the minimal recommended PA level by international guidelines) or 10 MET-h/wk (as per the current Japanese PA guidelines for older adults) might be temperate even for older adults. Our findings align with recommendations in international guidelines, indicating that additional health benefits can be gained beyond 15 MET-h/wk of MVPA. Accordingly, ≥15 MET-h/wk of MVPA may be suitable as the recommendation for Japanese community-dwelling older adults."

And: "Overall, 16 relevant systematic reviews (10 from our review and 6 from the US and WHO guidelines) met the inclusion criteria. All these reviews showed that 7.5 to 15.0 metabolic equivalents (METs)-hours/week (around the recommended PA levels outlined in the US and WHO guidelines) substantially reduced mortality risks among older adults (approximately 19%–30% for all-cause mortality and 25%–34% for CVD mortality). Moreover, 15.0 to 22.5 MET-hours/week, exceeding the guideline-recommended PA levels, resulted in greater reductions in mortality risks by 35% to 37% and 38% to 40%, respectively."

So, more is best, but excessive implications not considered in the study?

[Mossdog]

Similar: pace as important as steps:

https://www.sydney.edu.au/news-opini...or-health.html

Yes - more my level (the reading not the pacing )

Looking at your daily permitted exercise records and MET hrs/wk, you're going to be posting on here for some considerable years (if the Saurians haven't closed us down by then...tsk!)

[Mike T]

Looking just at figure 3, only 4 of the studies looked at more than about 30 MET hours/week; of these, 2 showed ongoing benefit with increasing exercise, but 2 showed a slight reduction in benefit above about 45 MET hours/week.

These studies are of course just observational, so they look at association, not causation - if people have significant physical problems it makes it hard to enjoy exercise, or even to exercise full stop.

One point worth thinking about is that VO2 Max falls with age, so longer exercise times are needed to achieve a given number of MET hours.