AZ Fitness and health!!

 Author - Ravi Kulkarni On February 5th 2023, my body felt very hot after my daily exercise. My heart was racing and it would not stop even after several hours. As far as I can recall, I had not done anything different that day – it was the usual 40 minutes of resistance training, 10-15 minutes of cardio, 15 minutes in the sauna. As you see from the screenshot above, my resting heart rate (RHR) on that day was 99, alarmingly high. In those days it was normal for my RHR to be in the higher 60s. Subsequently it came down and I have not experienced such high rates after that. Unfortunately, I don’t really have an explanation for this event other than to say that I may have over exerted myself. But that got me thinking: could heart rate be a useful metric for keeping track of one’s health? RHR is defined as the number of heartbeats per minute while at rest. For most adults, a normal RHR ranges from 60 to 100 beats per minute. Athletes or more active individuals often have lower rates, ...

Author - Ravi Kulkarni https://www.youtube.com/watch?v=CyDLbrZK75U   Dr. Andy Galpin: Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series (Part 2 of 6)   Advantages of strength and hypertrophy training   You begin to lose muscle with age, but you lose strength and power at faster rates. You also lose function in your limbs due to lack of use. Four principles of strength training: adherence, progressive overload, individualization and targeted. Strength and power building and muscle building (hypertrophy) are related but not identical. To build strength and power, use higher weights and fewer repetitions (3-5) and to build muscles lower weights and more repetitions (8-12). Strength training impacts neuronal signaling, gene expression protein synthesis and muscle growth. To optimize benefits, exercise muscle groups every 48 hours. Other benefits: strong bones, better mood, better mental health. Warmup is necessary, but don’t o...

 Author - Ravi Kulkarni Here is a podcast on strength training along with my summary. It is a 6-part podcast and I will send more once HL posts the remaining episodes. https://www.youtube.com/watch?v=zEYE-vcVKy8 Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness | Huberman Lab Guest Series (Part 1 of 6) For the long term health and wellness it is important to focus on both endurance and strength. Focusing on any one is not going to be enough to ensure optimal health. There are nine major adaptations that the body can make in response to exercise. These are: 1) Movement or skill development 2) Speed  3) Power 4) Strength  5) Muscle hypertrophy 6) Muscular endurance are adaptations to exercise that can improve functional and/or appearance outcomes. 7) Anaerobic capacity. Maximum heart rate, VO2 max, and long duration endurance are the 3 physiological limitations of anaerobic 8) maximal heart rate or aerobic test and  9) long duration training One ...