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发现小区快步走(briskwalking)达不到zone2心率之后,想出一个办法。先拉伸热身4分钟,然后zone4/5跑步机上跑15-20分钟,然后出去在小区负重快步走(这是每天和队友交流沟通的主要时间),也算是cooldown.回来之后,稍稍休息一下,坐下冥想(7分钟)。昨天试了一下,效果很不错。快步走的时候,心率提到zone2,冥想之后,runner'shigh也平静下去,睡觉时候沾枕头就着!上周六傍晚跑[
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)
这些天学习Dr.PeterAttia的medicine3.0,他提倡测一下有没有老年痴呆的风险基因-APOEE4.这个基因控制脂肪代谢,如果有E4,风险就会增加,但是通过生活方式的改善,可以降低发病的风险。所以我特别想去测一下,尤其想让队友测一下。正在找测的办法,突然想起2017年,我测了23andme,当时是协助女儿做科学课的一个项目。马上登录账号,bingo!出结果啦,而且是阴性!这几天我再好好[
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这些天学习Dr.PeterAttia的视频,有个大的发现,我现在的运动量太低了。Zone2exercise不到3个小时,150分钟可能都不够(就每周两次跑步是达到和超过的)。因为现在心肺功能好了,在小区快走,爬山,都无法把心率提高到zone2以上的,即便是负重。20磅的重量已经很习惯。解决办法:买了专业的Rucking器材,专门的一块30磅的铁板和配套的袋子。这样晚上和队友散步的时候用,然后再[
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这些天秋老虎来访,天气暴热,空气质量也差。所以继续在跑步机上练5K。今天起跑就7mph以上,用7.6mph的配速跑了一个4分钟的interval。别看7.1到7.6mph的配速差得不多,但体感上很不一样。可能那就是心肺功能的一个限制。练肌肉的好处显出来了,腿是不累的,关节也丝滑,无痛感。以后可能需要预热长一点,我也就随便拉伸几下,一共不到1分钟,就开跑。今天PR:25:40.看6/30的[
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这些天把Hownottodie这本书当成饮食圣经一般,仔细研读。同时过去两周得知一位同行不幸因肺癌而早逝。所以更想了解,如何去选择合理的饮食降低肺癌风险。这方面的研究都在早期阶段,比起癌症治疗药物的数据少很多,所以结论不是那么明确。很多人可能不会选择改变现状,这非常可以理解。但是对于我,在吃的方面本来就很注重质量/安全,而且不想放过任何一个让自己[
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人到中年,很多地方都升级了,长途旅行坐商务舱,喜欢的包包/首饰不再看入门款,买菜专挑有机菜。但是真正的生活质量在于身体的感受,晚上躺下就睡着,早上自然醒,不挣扎。起床就有胃口,吃饭之前把大号痛快完成,50的岁数没有腰酸背痛,潮热,心慌,情绪不稳定,每天有自己喜欢的工作,和喜欢的人相处。花些时间关注吃喝拉撒睡,挺值得。最近喜欢上Dr.PeterAttia[
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坚持有系统的运动训练4年了,出勤率超过95%。前3年主要是肌肉训练和HIIT,开始的10个月,每周5次,后来一直每周两次,每次8个动作,每个动作3组,每组15-20个。从3月份开始加了每周两次耐力训练(30分钟,zone4,>12min)。无论是出差,旅游,值班,和两次生病都坚持运动,出勤率保守说也是>95%。尤其是肌肉训练,大概只有错过了4次。如何做到的呢?我的体会:
–撸铁训[
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周二晚上在朋友圈里惊闻噩耗,以前我参加的一个医生健身群群主不幸因4期肺癌,在57岁的时候英年早逝。这位健身达人长跑,骑车样样拿得出手,曾经带领很多群友健身,实现了跑马的目标。我在他的群里打卡过一段时间,所以对他非常熟悉和钦佩,不曾想这么快就天人永隔。最为让我受打击的是,这样饮食,运动,社会关系都做得超好的人,为什么会这么早得病,而且没[
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每天下午看完病人,我总喜欢吃点零食,喝杯茶,放松一下,然后再处理文件。很多年前,我办公室里是康师傅的饼干。后来就是每天一个苹果。过去半年多,加上了一小把干果。如果想体验整全植物为基底的饮食,最简单的一个办法就是每天增加这些干果了。我每天用¼cup的量器,这样更准确一些。那我都有哪些干果呢,大约10种吧。今天聊聊我确保每周都吃2次以上的两[
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用Garmin手表2周了,还是迷迷糊糊的。曾经都想退了,换回fitbit。周末学会了一些新功能,决定继续用下去。我现在比较熟悉的功能是:
–静态心率:45,比fitbit测出来的低
–血氧,好像测出来的比较低,夜里睡觉会低到79%,赶紧约了看肺科医生,申请去sleeplab做sleepstudy.
–测量步数:非常基本,每天争取7000-8000
–睡眠:fitbit把醒着的时间去掉,garmin测[
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