I have also read that stretching after exercise is more effective.
I believe what you are saying about proprioception is what I’ve come to understand about stretching- a lot of it is neurological rather than physiological- training the mind to accept a wider range of motion, tovercoming the protect by pain response.
This little diagram was helpful for me after my back injury-
So that we all have a common reference point;
AI Overview
“Proprioception is the sense of body position and movement, and is often referred to as the body’s “sixth sense”. It’s an automatic, subconscious process that allows you to know where your body is in space without relying on visual input. Proprioception is essential for many tasks, including walking, driving, and sports training.
Here are some things to know about proprioception:
Proprioception is mediated by sensory receptors called proprioceptors, which are located in muscles, tendons, and joints.
Kinesthesia is the ability to use proprioception to generate body movement and learn physical skills.
Proprioception rehabilitation can include balance exercises, Tai Chi, yoga, and somatosensory stimulation training.
Symptoms of proprioception issues include falling when walking on uneven surfaces, balance issues, and uncoordinated movement“
AI Overview
“Proprioception is the sense of body part location and movement, as well as the sense of tension, force, and muscle effort. It’s essential for controlling posture and coordinated movement.
The primary receptors for proprioception are muscle spindles and Golgi tendon organs (GTOs), but other receptors also play a role:
Muscle spindles: The main receptors for proprioception, muscle spindles are believed to signal limb position and velocity, and encode muscle stretch.
Golgi tendon organs: These organs are located in the musculoskeletal system, along with muscle spindles.
Free nerve endings: These endings are located in the joint capsule.
Cutaneous receptors: These receptors are located in the skin.
Pacinian corpuscles: These are a type of mechanoreceptor.
Meissner’s corpuscles: These are a type of mechanoreceptor.
Merkel’s discs: These are a type of mechanoreceptor.
Ruffini corpuscles: These are a type of mechanoreceptor.
Piezo channel receptors: These receptors play a key role in the perception of pressure, touch, and proprioception.”
Kinesthetic Receptors
(AI Overview)
“Kinesthetic receptors are sensory organs that detect movement and position of the body, and are located in the muscles, tendons, joints, ligaments, and skin. These receptors are mechanically sensitive and include:
The kinesthetic system sends sensory signals from these receptors to the brain’s sensory cortex through the nervous system, which then perceives the movement and position of the body. Kinesthesia is an important component of hand-eye coordination and muscle memory.”
Arvo peeps.
Keeping my good vibes stories coming.
Did 50 pull ups 100 push ups and 200 squats today.
As well as a few band exercises to help with my dodgy hip.
Had a few weeks off surfing for my hip but still swimming/bodysurfing and belly boarding.
Play nice. Stay strong.
49 and trying to slow the clock and stay active is my plan.
Big love swaylocks peeps.
You are killing it.
Don’t overdo.
Do you do dips (parallel exercise bars)?
Dips are a good combination with pull-ups and chin-ups. These three have been my core resistance workout for 47 years.
Built my exercise bars from 1” (2.54 cm) threaded galvanized pipe and related fittings (tees, 90s and floor flanges) screwed to 2” x 6” wood base pieces.
My homemade chin-up, pull-up, dip and leg raise bars. (My wood step-up platform inside the bars at bottom left of picture.) Got tired of school playgrounds and gyms and built this set 37 years ago. Kept them outside for 32.5 years and moved them inside 4.5 years ago. Decided I wanted a more controlled environment.
No I have not been doing dips yet. I’ll see if there is a spot to do them at the gym. Pretty sure I’ve seen them.
What a great set up!
I appreciate your feedback Railway.
I am currently working on a personal project that will hopefully contribute to my surfing longevity. Specifically, I am fasting for weight loss and better health.
This is something I’ve been interested in for years, I’ve read a bit on the subject, and dabbled in off and on over the years. When I retired at 64 I got a little more involved, due to some pretty serious stomache & GI tract problems that were cured with fasting & purging.
Now I’ll be 70 in a few months, and I’ve decided to use the last days of 2024 to attempt my most committed fast yet.
I’m on day 5 now, I’ve lost 10 lbs, and I don’t plan on eating solid food for the rest of the month. Depending on how I feel, but so far I feel good. So I hope to lose another 10 or more.
My goal is this: 2 days of dry fast, 5 days of water fast, 7 days of juice fast, snd 3 days of eating soft or liquid foods like soup, broth, smoothies.
I started out feeling pretty unsure of myself but I’m gaining confidence as I progress.
Huck,
Maintaining the correct weight is very important for health and longevity — an admirable objective. Exercise and cutting caloric intake are the best way to lose and maintain wait.
But fasting can be very risky. One of the most “critical” aspects is maintaining correct blood electrolyte levels, especially potassium. When potassium levels get low you can develop heart arrythmias and muscle spasms — too low, V-fib and cardiac arrest. Sodium, calcium and magnesium are important too
The most successful way to lose weight and keep it off is to adjust your diet to get the correct number of daily calories needed to maintain your desired end weight. Once you achieve that weight, you continue with that specific daily caloric intake from then on.
It is fairly easy to calculate what your daily calorie intake should be for any given weight.
How tall are you?
Yes I’m really excited about this, my progress so far has been excellent (day 6, I’m down to 160 this morning!), and I feel good.
I’ve done my homework on this, and have practical experience over the 50 years since I first tried fasting. Health benefits of autophagy are not achieved by diet & exercise. Although I am deeply committed to both diet & exercise, thats how I have kept my surfing fitness & my weight down 12 lbs from when I retired 5 years ago.
Fasting isn’t for everyone, you have to do your research, know your heart health, and know your own body and your own limits. It also requires a level of self control many do not have. I recommend trying several shorter fasts before considering a longer fast. I also started this fast with 2 days of dry fasting, which carries its own risks & benefits. Again, I did my homework, proceeded with caution, and it was a great jump start to my fast.
I’m not telling anyone to do what I do, but I am sharing my experience here as it has been a positive boost for my health as I try to keep surfing into my 70s. Everyone has to find their own path, I am happy diet & exercise is working for you, as it is for me.
Wasn’t suggesting you don’t fast. Just recommending caution in that blood/body electrolytes were/are a significant aspect of my specialized research. And I have a good bit of experience with the effects of electrolytes and their imbalance on heart function. As always, if there is any concern consult with an appropriately qualified physician.
Yes, Dr. David Sinclair and others have discussed the the potential longevity benefits of sub-caloric diets.
My weight has been controlled indirectly by limiting my intake of saturated fats and sugar at or below Recommended Dietary Allowances (RDA). I keep sodium intake at no more than RDA. All that is combined with keeping my protein intake at or slightly above RDA.
Finally, you can calculate the calorie intake that will keep you at a specific body weight (link below).
Information inputs needed are height, age, gender, estimated activity level and desired weight.
Or the long way:
BMR & Activity Based Calorie Requirements
The Key to Weight Control: A simple equation of calories in minus calories out. This means to simply subtract the calories you’ve expended throughout the day from the ones you took in. But there is a little more to it than just that. The biggest piece of the puzzle is to understand what makes up your Total Energy Expenditure (see below).
Beware of Fad Diets: Don’t let the media or any other source determine how or what you eat. Just try to get enough servings from each of the food groups everyday and control your portion sizes! Eating frequent, small meals throughout the day will result in an overall higher basal metabolic rate, which is the amount of energy your body expends at rest.
TDEE is the total number of calories that your body expends in 24 hours, including all activities. It can vary widely in populations and is much higher for athletes or extremely active individuals. Caloric requirements may also vary among similarly active individuals due to differences in inherited metabolic rates.
Caloric maintenance level refers to the amount of calories you would need to consume in order to maintain your current body weight. There are many different formulas you can use to determine your caloric maintenance level. These formulas take into account the factors of age, sex, height, weight, lean body mass, and activity level. The “quick and easy” method is based only on total body weight and is as follows:
Fat Loss = 12-13 calories per pound of body weight
Maintenance = 15-16 calories per #
Weight Gain = 18-19 calories per #
So, if you are a 160-pound male or female wanting to lose weight, you would multiply 160 by 12 or 13. The product tells you that if you consume around 1900-2000 calories per day, then you should lose weight. A much more accurate method for determining TDEE is to determine your basal metabolic rate (BMR) using multiple factors, including height, weight, age, and sex, then multiply the BMR by an activity factor to calculate TDEE. BMR is the total number of calories your body requires for normal bodily functions (excluding activity factors). This includes keeping your heart beating, inhaling and exhaling air, digesting food, making new blood cells, maintaining your body temperature, and every other metabolic process in your body. In other words, your BMR is all the energy used for the basic processes of life itself. It may vary dramatically from person to person depending on genetic factors. Some people can eat and eat and never gain a pound because they inherited a high metabolism. BMR is at its lowest when you are sleeping and increases a little every time you eat in order to digest that food. (That is why it is good to eat small, frequent meals.) It also increases if you have a high percent of lean mass, such as muscle. Since muscle is more active than fat, a muscular person will be able to eat more because they have a higher metabolism.
The Harris-Benedict formula is based on total body weight, height, age, and sex and is therefore more accurate than the “quick and easy” formula used above.
| BMR calculation for men (metric) | BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years ) |
|---|---|
| BMR calculation for men (imperial) | BMR = 66 + ( 6.2 × weight in pounds ) + ( 12.7 × height in inches ) – ( 6.76 × age in years ) |
| BMR calculation for women (metric) | BMR = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) – ( 4.676 × age in years ) |
| BMR calculation for women (imperial) | BMR = 655.1 + ( 4.35 × weight in pounds ) + ( 4.7 × height in inches ) - ( 4.7 × age in years ) |
Men: BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years)
Women: BMR = 655 + (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years)
*note: 1 inch = 2.54 cm and 1 kilogram = 2.2 lbs.
Example: You are a 30 year old female. You are 5’6" tall (167.6 cm) and weigh 120 pounds (54.5 kg). Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day.
Now that you know your BMR, you can calculate your TDEE by multiplying you BMR by your activity level.
Activity Multiplier:
Sedentary = BMR x 1.2 (little or no exercise, desk job)
Lightly active = BMR x 1.375 (light exercise/ sports 1-3 days/week)
Moderately active = BMR x 1.55 (moderate exercise/ sports 6-7 days/week)
Very active = BMR x 1.725 (hard exercise every day, or exercising 2 xs/day)
Extra active = BMR x 1.9 (hard exercise 2 or more times per day, or training for marathon, or triathlon, etc.
Example: Your BMR is 1339 calories per day and your activity level is moderately active (work out 3-4 times per week). Your activity factor is 1.55 and your TDEE is 1.55 x 1339 = 2075 calories per day. This is the total calories you could eat everyday if you wanted to maintain your weight. If you want to lose weight, you would either have to consume fewer calories everyday, increase you activity level, or do both.
Of course, the most accurate way to measure your TDEE is to have your body fat measured. At the Wellness Center in the Recreation Complex, you can have your body fat measured and your BMR calculated. This is a free service. Once they give you this data, it is up to you to determine you TDEE by multiplying your BMR by your activity level.
That is some really interesting info. Good on you Huck, you’re looking bloody good. I’m determined to keep surfing for as long as time or desire allows so it is key to keep in good shape with strength and flexibility. Reading the above about metabolism clicked with me. Almost 2 years ago our province was hit by a Cyclone that knocked power out for 10 days. That necessitated cold showers. After the power came back on I continued to cold shower as I found it revitalising! So almost 2 years down the road I still haven’t had a warm shower and found that I lost a little weight from just that change. I also find I don’t get as cold surfing now and handle the heat of summer better? A simple change that had positive benefits!
Dr. David Sinclair also discusses studies that suggest regular “cold therapy/exposure” can improve longevity — however, not to the point of hypothermia
Yes it would be fair to say my showers are a little shorter in winter months especially as our water feed runs down the side of the house and can ice up a little in winter sometimes. Less water used though I suppose so another win!!!
No problem. My post kinda got buried under the technical info but lesson learned, I’ll start a separate thread for those interested in fasting as a means to health & well being next go around.
Those cold showers sound interesting, I see a lot of athletes using ice baths. I’m into relaxing hot baths to unwind, but open to other ideas. Will give it a try!
I once heard an interesting story about that. A surfer was saying he used to see this older guy paddle out even on the coldest days with no wetsuit. He just figured the guy was crazy. But one day he got to talking with the guy, and it turned out he had some rare & painful skin condition. It made wearing a wetsuit painful. So his doctor tells him ice baths are recommended. But this was impractical for the old guy, and he had no access to an ice bath, and he couldn’t surf cuz he couldn’t wear a wetsuit.
And one day a light went on, and he realized paddling out with no wetsuit would be very close to an ice bath, and he could finally get a little surfing time in. So there he was, every chance he got, for as long as he could stand the cold. He said it helped his skin condition.
