An Algorithm for Predicting Longevity
For the test, participants exercised on a treadmill at increasing speed and incline. While they were exercising, the researches measured peak heart rate (%MPHR) and their ability to withstand physical exertion. On that latter point, they measured metabolic equivalents, or METs, which gauges how much energy the body expends during exercise. The more intense the exercise, the higher the METs (e.g. slow walking = ~2 METs, whereas running = ~8 METs).
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FIT Treadmill Score = %MPHR 12(M...
1 You can get your MPHR for your age here. I found a chart of METS here for various exercises.
| Activity | METS | Activity | METS |
| Aerobic Dancing | 6.0 | Running 12 min/mile | 8.5 |
| Backpacking | 7.0 | Racquetball | 8.0 |
| Badminton | 7.0 | Rugby | 8.3 |
| Basketball | 6.0 | Skating ice/roller | 7.0 |
| Bicycling - 24mph | 5.0 | Skiing cross country | 8.0 |
| Calisthenics | 4.5 | Soccer | 8.0 |
| Golf | 5.0 | Softball | 5.0 |
| Gymnastics | 5.5 | Swimming | 6.0 |
| Handball | 8.0 | Tennis | 7.0 |
| Hockey | 8.0 | Volleyball | 4.0 |
| Horse riding | 3.5 | Walking | 3.5 |
| Running 8 min/mile | 12.5 | Weight lifting | 4.5 |
| Stage | Minutes | % grade | km/h | MPH | METS |
|---|---|---|---|---|---|
| 1 | 3 | 10 | 2.7 | 1.7 | 5 |
| 2 | 3 | 12 | 4.0 | 2.5 | 7 |
| 3 | 3 | 14 | 5.4 | 3.4 | 10 |
| 4 | 3 | 16 | 6.7 | 4.2 | 13 |
| 5 | 3 | 18 | 8.0 | 5.0 | 15 |
| 6 | 3 | 20 | 8.8 | 5.5 | 18 |
| 7 | 3 | 22 | 9.6 | 6.0 | 20 |
Total Durations = 21 minutes
So, if I'm understanding this correctly. If I reach a 160 heart rate out of 179.0 MPHR predicted for my 41 years of age while running 12 minute miles worth 8.5 METS. My score would be:
83.7 12(8.5) - 4(41) = 21.7
The same heart rate for my age running 8 minute miles:
83.7 12(8.5) - 4(41) = 69.7
Stress is Healthy
Your heart might be pounding, you might be breathing faster, maybe breaking out into a sweat. And normally, we interpret these physical changes as anxiety or signs that we aren't coping very well with the pressure.
But what if you viewed them instead as signs that your body was energized, was preparing you to meet this challenge? Now that is exactly what participants were told in a study conducted at Harvard University. Before they went through the social stress test, they were taught to ret...At least it can be, if we don't think of it as being detrimental. If we don't stress about stress, but rather think of it as healthy reaction and seek social connections as a coping mechanism for it, then stress is good for us.
Additional Note: Could this be why parents have longer lifespans? The oxytocin response tempers the detrimental effects of stress, leaving only the beneficial?
HICT Sample Program
The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.
Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Tot...
notesSeries of 12 exercises to be performed 30 seconds each for a 7-minute total workout.
The RDOC Matrix
The RDoC research framework can be considered as a matrix whose rows correspond to specified dimensions of function; these are explicitly termed “Constructs,” i.e., a concept summarizing data about a specified functional dimension of behavior (and implementing genes and circuits) that is subject to continual refinement with advances in science. Constructs represent the fundamental unit of analysis in this system, and it is anticipated that most studies would focus on one construct (or per... notesThe new criteria and paradigm for evaluating mental illness and directing research.
Benefits of Exercise for Pregnancy
Does that mean exercise should be a part of human pregnancies? Evidence suggests the answer is yes. The first benefit is a practical one, having to do with labor. Many women report that giving birth is both the most exhilarating experience of their lives and the most painful. But women who exercise regularly have a much easier time giving birth than obese women. For fit women, the second stage of labor—that painful phase where you have to do a lot of pushing—lasts an average of 27 minutes... notesWomen who are fit have a shorter second stage labor compared to women who are obese, resulting in less stress and oxygen deprivation for the infant.
