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What we are going to talk about in this Thread
Necessities
To be able to have a look into and on your body + your health markers you need to have a fitnes Tracker/Watch
Some brand which are pretty popular ( do your own research on what model is the best for you) are listed here
Now i ll explain every single mentioned metric and why its important
Metrics
Resting Heart Rate
Resting heart rate is how many times your heart beats in a minute when you’re calm
A lower RHR indicates a efficient heart and a better cardiovascular fitness
Heart Rate Variability
Heart rate variability measures the variation in time between heartbeats and reflects how well your body balances stress and recovery through the nervous system. Higher one is linked to better cardiovascular health, and longer lifespan, while lower one is associated with increased risk of disease and early death
V02 Max
VO2 max is the maximum amount of oxygen your body can use during intense exercise, it reflects your aerobic fitness A higher VO2 max means your heart and muscles work better together, and its strongly linked to lower disease risk and longer lifespan.
Stress
Stress is your body’s response to any demand , triggering hormonal changes like increased cortisol it can harm your heart, immune system, sleep, and brain health. Long-term stress is linked to faster aging, reduced and higher risk of diseases like heart disease and depression.
Training
A proper training mix between cardio and strength/ muscle training is one of the best things u can do for ur health
Cardio Programm
The most optimal cardio approach
( i will only include running in here for convenience but the basic model will stay the same for other activities)
consist of 1 long run per week as well as 2 interval runs per week
Long Run :
Your Long Run should take you at least an hour for optimal effectiveness, the max. time i would recommend is 2h (because u still want to have a look on your recovery) In your long run u should try to stay in the heart rate zone 2 to optimize effects.
If u dont have a watch/fitnesstracker which shows you in which zone you currently are in look up the average max. heart rate for your age and take 60-70% of it, thats your zone 2.
Intervalls :
You should aim for 2x Interval trainings per week.
Intervall Training 1
Strenght Training
Frequency is MORE important than Volume
Try to aim for a split which has atleast a 2x frequency per muscle group per weak
4-10 sets per muscle group per weak
go to failure on some sets but also leave 1-2 Rir ( reps in reserve) in your tank on some sets
5-8 reps is optimal
More reps will still cause growth but will also cause more FATIGUE
Max 2. sets the first set will cause most growth in a muscle
Maingain your calories or max 200 surplus calories for optimal muscle growth
Splits i would reccomend
Diet
Your diet is going to influence your entire life and can make drastic differences in ur health and life span
I would strongly recommend to get yourself a calorie tracking app so you have ur macros on check
Basics
Some foods you can consider:
Chicken Breast, Steak, Bananas, Apples, Nuts, Protein powder, Milk, Basically every veggie, rice........
There is a lot of Information of this online so this will be a short section!
Sleep
Sleep is vital for restoring the body, consolidating memory, and supporting immune health. Chronic sleep deprivation increases the risk of heart disease, obesity, depression, and early death
Just to name a few to show u the importance of sleep
Sleep zones
Humans have 3 sleep zones
-REM sleep
-Light sleep
-Deep sleep
REM and Deep sleep are the two important ones for us
Deep sleep is when your body focuses on physical repair and growth hormone is released, and the immune system is strengthened. helping you wake up feeling physically restored and refreshed.
REM sleep is when your brain becomes highly active, consolidating memories, and supporting learning. Most dreaming happens here, and it's crucial for mental health and creativity .
What does this mean for my sleep?
- you should try to get a lot of deep and rem sleep
- you should try waking up during a rem phase which will result in less tiredness when waking up
"SO WHAT SHOULD MY SLEEP SCHEDULE LOOK LIKE?"
The perfect sleep schedule will be different for every human being but there are factos which apply to everyone:
Recovery
Revovery is heavily linked to sleep, good sleep will result in a good recovery in most of the times
keep ur recovery in check through ur watch/ fitness tracker and based on how ready u feel
Supplementation
Essentials:
Enviroment
if u are living in an area with bad air quality and lots of bad air GEOMAXX
Studies :
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
pubmed.ncbi.nlm.nih.gov
I hope u enjoyed this Thread and learned sth.
- Training
- Diet
- Sleep & Recovery
- Enviroment
- Supplementation
Necessities
To be able to have a look into and on your body + your health markers you need to have a fitnes Tracker/Watch
Some brand which are pretty popular ( do your own research on what model is the best for you) are listed here
- Whoop
- Garmin
- Polar
- Apple
- Huawei
- Amazfit
- Xiaomi
- Resting heart rate
- Heart rate
- Vo2 Max
- Stress monitoring ( its mostly the Heart Rate )
- Sleep monitoring -> Sleep stages ...
- Calorie tracking
- Body charge
- Exertion
- Tracking your training
Now i ll explain every single mentioned metric and why its important
Metrics
Resting Heart Rate
Resting heart rate is how many times your heart beats in a minute when you’re calm
A lower RHR indicates a efficient heart and a better cardiovascular fitness
- Your goal is to get ur RHR as low as possible, you can improve your RHR through regular cardio and proper sleep + Recovery
- The best cardio activities to improve ur RHRin my opinion are: Running, Cycling and Swimming
- Low RHR is directly linked to better health, better longevity and lower risk of HEART DISEASE
- We will talk about the perfect cardio routine later in this Thread
- Sleep and Recovery will be talked about later in this Thread
Heart Rate Variability
Heart rate variability measures the variation in time between heartbeats and reflects how well your body balances stress and recovery through the nervous system. Higher one is linked to better cardiovascular health, and longer lifespan, while lower one is associated with increased risk of disease and early death
- Your goal is to get ur HRV as HIGH AS POSSIBLE
- HRV is increased through proper cardio trainining, stress management, sleep, diet and breathing tactics
- HRV is BY FAAAAAAAARRRRRRR ( with Vo2 Max) the most important indicator on ur life span and general health
- Cardio, stress management, sleep and diet + breathing tactics will be discussed later on in this thread
V02 Max
VO2 max is the maximum amount of oxygen your body can use during intense exercise, it reflects your aerobic fitness A higher VO2 max means your heart and muscles work better together, and its strongly linked to lower disease risk and longer lifespan.
- Your goal is to get ur V02 max as high as possible
- You can increase your V02 max through Cardio
- With the heart rate variable its the most important metric for increasing ur lifespan and longevity
Stress
Stress is your body’s response to any demand , triggering hormonal changes like increased cortisol it can harm your heart, immune system, sleep, and brain health. Long-term stress is linked to faster aging, reduced and higher risk of diseases like heart disease and depression.
- Your goal is to keep ur stress on a healthy level
- You can lower stress through physical acitvity, good sleep, breathing exercises and spending time in nature
Training
A proper training mix between cardio and strength/ muscle training is one of the best things u can do for ur health
Cardio Programm
The most optimal cardio approach
( i will only include running in here for convenience but the basic model will stay the same for other activities)
consist of 1 long run per week as well as 2 interval runs per week
Long Run :
Your Long Run should take you at least an hour for optimal effectiveness, the max. time i would recommend is 2h (because u still want to have a look on your recovery) In your long run u should try to stay in the heart rate zone 2 to optimize effects.
If u dont have a watch/fitnesstracker which shows you in which zone you currently are in look up the average max. heart rate for your age and take 60-70% of it, thats your zone 2.
Intervalls :
You should aim for 2x Interval trainings per week.
Intervall Training 1
- 6x times 400m at your max. capacity
- rest for 30s - 2minutes inbetween sets
- 3x times 800m at ur max. capacity
- rest for 3-5min inbetween sets
Strenght Training
Frequency is MORE important than Volume
Try to aim for a split which has atleast a 2x frequency per muscle group per weak
4-10 sets per muscle group per weak
go to failure on some sets but also leave 1-2 Rir ( reps in reserve) in your tank on some sets
5-8 reps is optimal
More reps will still cause growth but will also cause more FATIGUE
Max 2. sets the first set will cause most growth in a muscle
Maingain your calories or max 200 surplus calories for optimal muscle growth
Splits i would reccomend
- FB ( Full body ) 3x frequency 3 days a week --- the best one btw
- UL ( Upper lower) 2x frequency 4 days a week
- PPL ( Push Pull Legs) 2x frequency 6 days a week
Diet
Your diet is going to influence your entire life and can make drastic differences in ur health and life span
I would strongly recommend to get yourself a calorie tracking app so you have ur macros on check
Basics
- Aim for a HIGH Protein intake
- Match ur maintenance calories if u want to stay at ur bodyweight
- Go for a slight calorie surplus if u want to gain weight
- Go for a slight calorie deficit if u want to lose weight / lower ur bf%
- Try to rather eat unprocessed whole foods
- Eat a good amount of fruits : my favs are bananas and apples
- Eat a bit of veggies
- Eat high quality meat and a good amount of it
Some foods you can consider:
Chicken Breast, Steak, Bananas, Apples, Nuts, Protein powder, Milk, Basically every veggie, rice........
There is a lot of Information of this online so this will be a short section!
Sleep
Sleep is vital for restoring the body, consolidating memory, and supporting immune health. Chronic sleep deprivation increases the risk of heart disease, obesity, depression, and early death
- During ur sleep ur brain processes thoughts ideas and experiences
- During ur sleep important Hormones like GHspike contributing to developement
- Muscle builds during Sleep
- Learning processes happen during Sleep
Just to name a few to show u the importance of sleep
Sleep zones
Humans have 3 sleep zones
-REM sleep
-Light sleep
-Deep sleep
REM and Deep sleep are the two important ones for us
Deep sleep is when your body focuses on physical repair and growth hormone is released, and the immune system is strengthened. helping you wake up feeling physically restored and refreshed.
REM sleep is when your brain becomes highly active, consolidating memories, and supporting learning. Most dreaming happens here, and it's crucial for mental health and creativity .
What does this mean for my sleep?
- you should try to get a lot of deep and rem sleep
- you should try waking up during a rem phase which will result in less tiredness when waking up
"SO WHAT SHOULD MY SLEEP SCHEDULE LOOK LIKE?"
The perfect sleep schedule will be different for every human being but there are factos which apply to everyone:
- You should try getting 8 hours of sleep but - if u notice that when u sleep 8 hours you always wake up during a deep sleep phase try sleeping Longer and watch how long u have to sleep to get out of the deep sleep phase
- Minimize blue light exposure turn on a blue light filter on all of ur screen devices in the evening
- Eat you last meal big meal atleast 3h before going to bed
- Dont use your phone or sth else 1h before going to bed
- Stick to a regular sleep rhythm - DONT CHANGE THE WAKE UP OR GO TO SLEEP TIMES AT THE WEEKEND!!!!
- Hydrate before going to bed
- Try to lower ur heart rate before going to bed through things like reading, streatching or meditation
- Only lie on your bed if ur trying to sleep
- Dont work in the same room u sleep in ideally
Recovery
Revovery is heavily linked to sleep, good sleep will result in a good recovery in most of the times
keep ur recovery in check through ur watch/ fitness tracker and based on how ready u feel
Supplementation
Essentials:
- Creatin -> boosts strength, helps with muscle growth
- Ashwaganda -> lowers cortisol and helps with sleep
- Zinc -> most people are deficient in it
- Vitamin d -> preferably go sunbathing if possible in your geozone / season
- astaxanthin -> good for your eyes + powerful Antioxidant
- Omega 3 -> most people are deficient in it
Enviroment
if u are living in an area with bad air quality and lots of bad air GEOMAXX
Studies :
Resting heart rate and relation to disease and longevity: past, present and future - PubMed
Assessment of heart rate has been used for millennia as a marker of health. Several studies have indicated that low resting heart rate (RHR) is associated with health and longevity, and conversely, a high resting heart to be associated with disease and adverse events. Longitudinal studies have...
pubmed.ncbi.nlm.nih.gov
Heart Rate Variability and Risk of All-Cause Death and Cardiovascular Events in Patients With Cardiovascular Disease: A Meta-Analysis of Cohort Studies - PubMed
Lower heart rate variability (HRV) is associated with a higher risk of cardiovascular events and mortality, although the extent of the association is uncertain. We performed a meta-analysis of cohort studies to elucidate the association between HRV and the risk of all-cause death or...
pubmed.ncbi.nlm.nih.gov
Association between VO₂ peak estimated by a 1-km treadmill walk and mortality. A 10-year follow-up study in patients with cardiovascular disease - PubMed
VO2 peak estimated by a novel 1k-TWT predicts survival in subjects with stable cardiovascular disease.
pubmed.ncbi.nlm.nih.gov
Association between VO₂ peak estimated by a 1-km treadmill walk and mortality. A 10-year follow-up study in patients with cardiovascular disease - PubMed
VO2 peak estimated by a novel 1k-TWT predicts survival in subjects with stable cardiovascular disease.
pubmed.ncbi.nlm.nih.gov
I hope u enjoyed this Thread and learned sth.
? Since Mandy got banned