FISCULTURE
< DRAFT++ >
Revisions:
xxxx
20200830 ping
20210321 ping
20230731 ping <L @huje
20240426 ping <D →D++
Ties to:
XXX🔗basketball
###
[load:basketball,BASKETBALL]
[color:#CC5500]
Table of Contents
¶[s!!*] META— Different strategies of controlled movement
D personally learned from:
* navigating woods and mountains +parents
* yugo/early slovenian "telovadba" (#fisculture), like gym class
* watching and experiencing ballet
* qi gong lecture (1 hour) @ imperial college, london
* "watching basketball on tv"
* canarian ocean swimming ("self taught")
There is also:
* martial arts
* yoga
* [...] ###
D personally learned from:
* navigating woods and mountains +parents
* yugo/early slovenian "telovadba" (#fisculture), like gym class
* watching and experiencing ballet
* qi gong lecture (1 hour) @ imperial college, london
* "watching basketball on tv"
* canarian ocean swimming ("self taught")
There is also:
* martial arts
* yoga
* [...] ###
¶[a] BASKET/GAME— "GORDOL"
You need:
* basket ball
* 2+ players, or even solo
* a basket + standard "rocket" (inner court) markings / shooting positions
You play:
Start at first mark.
Za postavitve na raketi, glej:
https://www.fsp.uni-lj.si/COBISS/Diplome/Diploma22090212SokMatej.pdf
str 16
You need:
* basket ball
* 2+ players, or even solo
* a basket + standard "rocket" (inner court) markings / shooting positions
You play:
Start at first mark.
Za postavitve na raketi, glej:
https://www.fsp.uni-lj.si/COBISS/Diplome/Diploma22090212SokMatej.pdf
str 16
¶[!!] Q/DRAMATURGY/SUBFLOW— When does exercise best fit within the day?
:
* swimming before breakfast?
* always exercise before swimming?
* exervcise on an empty stomach?
* running in high sun?
* what to do before bed?
* [...] ###
:
* swimming before breakfast?
* always exercise before swimming?
* exervcise on an empty stomach?
* running in high sun?
* what to do before bed?
* [...] ###
¶(L:)[f!!] EXERCISE— (exercises for different body parts and muscle groups)
Lower abs
doing now (20230731)
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
to try
[f!] under belly muscles
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
[h!] hips
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
Lower abs
doing now (20230731)
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
to try
[f!] under belly muscles
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
[h!] hips
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
→ https://www.youtube.com/watch?v=JEEG0hBNk3E
¶(L:)[!!] FOOD— What to eat before and after workout?
After
"""
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged
(...)
Doing this helps your body:
"""
Carbs
Protein
Fats
→ https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_2
When...
"""
within two hours of your exercise session if possible.
"""
→ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
"""
Most dietitians recommend eating something within 30 minutes after a workout.
"""
→ https://www.self.com/story/this-is-what-happens-when-you-dont-eat-after-a-workout
After
"""
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged
(...)
Doing this helps your body:
- decrease muscle protein breakdown
- increase muscle protein synthesis (growth)
- restore glycogen stores
- enhance recovery
"""
Carbs
- sweet potatoes
- chocolate milk
- quinoa and other grains
- fruits (such as pineapple, berries, banana, kiwi)
- rice cakes
- rice
- oatmeal
- potatoes
- pasta
- whole grain bread
- edamame
Protein
- animal- or plant-based protein powder
- eggs
- Greek yogurt
- cottage cheese
- salmon
- chicken
- protein bar
- tuna
Fats
- avocado
- nuts
- nut butters
- seeds
- trail mix (dried fruits and nuts)
→ https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_2
When...
"""
within two hours of your exercise session if possible.
"""
→ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
"""
Most dietitians recommend eating something within 30 minutes after a workout.
"""
→ https://www.self.com/story/this-is-what-happens-when-you-dont-eat-after-a-workout
¶[m!!!*to] DIETETICS/FOOD/EAT— Proper protein intake
https://www.theguardian.com/lifeandstyle/2024/apr/15/truth-about-protein-how-to-get-enough-every-age
good infos
↓
"""
A new technique for establishing protein needs has been developed, catchily called the indicator amino acid oxidation method. “It suggests the minimum protein intake for thrive mode, not just to prevent malnutrition, is about 1g to 1.2g per kilogram of body weight per day.” By this metric, national protein consumption levels don’t look as problematic. “As a woman in my 40s,” says Patel, “as my hormones decrease I will lose muscle mass. The 1g of protein will help me prevent that, not the 0.75g.”
"""
(per kg)
BUT
"""
“There is undoubtedly a sweet spot for protein,” says Giles Yeo, a professor of molecular neuroendocrinology at Cambridge University and the honorary president of the British Dietetic Association. “And the big reason is that we cannot store it.” So any protein that’s not needed to build or repair tissue will be converted into fat, leaving nitrogen as a byproduct to be peed out. “That process , if taken to extreme, puts stress on our kidneys.”
""""
It shows up on nails, hair
"""
And there’s more, Patel says: “Fifty per cent of your bone structure is protein. So a low-protein diet weakens your bones. And then, of course, because I’m vain, I want my skin and my nails and my hair to look great. One of the first signs when you’re a bit low on protein is that your nails become brittle. Your skin begins to suffer.” Because what do our bodies use to make collagen? It’s amino acids, silly.
"""
"""
She generally advises adults to start by aiming to consume 1g per kg of body weight a day, and start monitoring muscle mass. The gold standard method is a Dexa scan, which uses low-dose X-rays, but most of us wouldn’t have access to one. The next best thing, she says, are the body composition scales you find at the gym. “They’re not accurate like a Dexa, but they can give you an indication over time, if they’re used right, like you’re weighing yourself at the same time every day and not after a workout.”
"""
↓
https://www.merjenje-mascobe.si/
55€
https://www.theguardian.com/lifeandstyle/2024/apr/15/truth-about-protein-how-to-get-enough-every-age
good infos
↓
"""
A new technique for establishing protein needs has been developed, catchily called the indicator amino acid oxidation method. “It suggests the minimum protein intake for thrive mode, not just to prevent malnutrition, is about 1g to 1.2g per kilogram of body weight per day.” By this metric, national protein consumption levels don’t look as problematic. “As a woman in my 40s,” says Patel, “as my hormones decrease I will lose muscle mass. The 1g of protein will help me prevent that, not the 0.75g.”
"""
(per kg)
BUT
"""
“There is undoubtedly a sweet spot for protein,” says Giles Yeo, a professor of molecular neuroendocrinology at Cambridge University and the honorary president of the British Dietetic Association. “And the big reason is that we cannot store it.” So any protein that’s not needed to build or repair tissue will be converted into fat, leaving nitrogen as a byproduct to be peed out. “That process , if taken to extreme, puts stress on our kidneys.”
""""
It shows up on nails, hair
"""
And there’s more, Patel says: “Fifty per cent of your bone structure is protein. So a low-protein diet weakens your bones. And then, of course, because I’m vain, I want my skin and my nails and my hair to look great. One of the first signs when you’re a bit low on protein is that your nails become brittle. Your skin begins to suffer.” Because what do our bodies use to make collagen? It’s amino acids, silly.
"""
"""
She generally advises adults to start by aiming to consume 1g per kg of body weight a day, and start monitoring muscle mass. The gold standard method is a Dexa scan, which uses low-dose X-rays, but most of us wouldn’t have access to one. The next best thing, she says, are the body composition scales you find at the gym. “They’re not accurate like a Dexa, but they can give you an indication over time, if they’re used right, like you’re weighing yourself at the same time every day and not after a workout.”
"""
↓
https://www.merjenje-mascobe.si/
55€
¶[!!**e] DIETETICS— Metabolic window / fasted exercise
Typically said to be 30m - 2h.
But
"""
Some theorists believe the metabolic window begins to close within minutes of the end of a workout. They claim the same nutrients taken two hours later result in significantly reduced protein synthesis and muscle glycogen storage.[1]
"""
https://en.wikipedia.org/wiki/Metabolic_window#Fasted_Exercise
"""
The evidence for replenishing depleted energy levels only relates when they are completely gone at the beginning of training, such as during fasted exercise.[5] This is where large amounts of the day go by without any eating to spike and deplete energy levels to trick the body, followed by a training session (with low levels of nutritional energy) to force the body to be uncomfortable. Following this, the body is at an abnormally low level of various nutrients (such as carbohydrates and proteins), which are then put back into the body to force an even higher adaptation in the body.
[...]
An example of this diet would be Intermittent Fasting.
"""
Hudo !
Typically said to be 30m - 2h.
But
"""
Some theorists believe the metabolic window begins to close within minutes of the end of a workout. They claim the same nutrients taken two hours later result in significantly reduced protein synthesis and muscle glycogen storage.[1]
"""
https://en.wikipedia.org/wiki/Metabolic_window#Fasted_Exercise
"""
The evidence for replenishing depleted energy levels only relates when they are completely gone at the beginning of training, such as during fasted exercise.[5] This is where large amounts of the day go by without any eating to spike and deplete energy levels to trick the body, followed by a training session (with low levels of nutritional energy) to force the body to be uncomfortable. Following this, the body is at an abnormally low level of various nutrients (such as carbohydrates and proteins), which are then put back into the body to force an even higher adaptation in the body.
[...]
An example of this diet would be Intermittent Fasting.
"""
Hudo !
¶[eo!!!*] POLAR/ORDERING/QSL— Next device?
Now:
* Polar Unite
* Xiaomi ### @Brussels [!!!o] I think
Compare:
* https://www.polar.com/en/comparison/#UNITE&VANTAGE_V3&PACER
_________________________________
Features?:
* SpO2 meter:
actually it's useless
https://www.reddit.com/r/Polarfitness/comments/10wckco/is_an_oximeter_essential/
↓
[!!*→] get a standard finger-clip one?
* temperature
* ###
Now:
* Polar Unite
* Xiaomi ### @Brussels [!!!o] I think
Compare:
* https://www.polar.com/en/comparison/#UNITE&VANTAGE_V3&PACER
_________________________________
Features?:
* SpO2 meter:
actually it's useless
https://www.reddit.com/r/Polarfitness/comments/10wckco/is_an_oximeter_essential/
↓
[!!*→] get a standard finger-clip one?
* temperature
* ###
¶[!!*f] HIIT/EXERCISE/BASKET— Basketball mile
https://pgcbasketball.com/blog/how-to-get-into-basketball-shape/
"""
Basketball is a game of starts, stops, and changes of direction, not running in a straight line at a constant speed. So instead of 56 full-court sprints, we wanted the players to do half-court down and back sprints. That way they would have to change direction with each attempt.
This meant our basketball mile had to be comprised of 56 half-court down and back sprints, which totals one mile.
"""
↓
Basically:
"A basketball court is 94 feet long. " (28 metrov)
14 sprints, half court and back, every 20 seconds → 4:20min
↓
2 min break (halftime 5min) → repeat
↓
"Including the breaks, the total time is 26 minutes and 20 seconds."
(4:20 x 4 = 17:20 + 2 + 2 + 5 = yup)
https://pgcbasketball.com/blog/how-to-get-into-basketball-shape/
"""
Basketball is a game of starts, stops, and changes of direction, not running in a straight line at a constant speed. So instead of 56 full-court sprints, we wanted the players to do half-court down and back sprints. That way they would have to change direction with each attempt.
This meant our basketball mile had to be comprised of 56 half-court down and back sprints, which totals one mile.
"""
↓
Basically:
"A basketball court is 94 feet long. " (28 metrov)
14 sprints, half court and back, every 20 seconds → 4:20min
↓
2 min break (halftime 5min) → repeat
↓
"Including the breaks, the total time is 26 minutes and 20 seconds."
(4:20 x 4 = 17:20 + 2 + 2 + 5 = yup)
¶[w!!] CARDIO/TRAINING— HIIT (is several times reaching 90% of) MHR (so around 150-175bpm)
"""
HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one's maximum heart rate (MHR), followed by short periods of lower intensity movements.
"""
↓
"""
Your maximum heart rate (MHR) is an estimate of the highest number of times your heart can beat in a minute during exertion. A commonly used formula to estimate MHR is: MHR=220−age
"""
↓
So, HIIT is several rounds of ~90% of 180, so HIIT around 150-175 !
___________
Contra:
"""
Forget 220-age. It's not correct, not even close. Forget adapted formulas with sex/age dependent coefficients. They're not correct, not even close
"""
_____________
Not every day?
"""
That said, HIIT is extremely taxing on the body, so you shouldn't do it every day. Doing HIIT two to three times a week is more than enough, and you should aim to recover at least 48 hours between your workouts, per the ACE. LISS cardio is a great way to add variety to your workouts and prevent overtraining
"""
"""
HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one's maximum heart rate (MHR), followed by short periods of lower intensity movements.
"""
↓
"""
Your maximum heart rate (MHR) is an estimate of the highest number of times your heart can beat in a minute during exertion. A commonly used formula to estimate MHR is: MHR=220−age
"""
↓
So, HIIT is several rounds of ~90% of 180, so HIIT around 150-175 !
___________
Contra:
"""
Forget 220-age. It's not correct, not even close. Forget adapted formulas with sex/age dependent coefficients. They're not correct, not even close
"""
_____________
Not every day?
"""
That said, HIIT is extremely taxing on the body, so you shouldn't do it every day. Doing HIIT two to three times a week is more than enough, and you should aim to recover at least 48 hours between your workouts, per the ACE. LISS cardio is a great way to add variety to your workouts and prevent overtraining
"""
¶[r!!**] HIIT/STAMINA— Cool down during exercise
* Take colder water drinks
###
* This "PALMAR" thing is fancy, but just → Try changing shirt during exercise
"""
Starting to see more and more players using palmar cooling devices during games. Palmar cooling allows players to dump heat through their hands during breaks in the action. Lebron has been seen using one , the Nuggets, multiple NCAA teams. It's used in other spots too. The physiology is legit and backed by research. Increased body heat from exercise is a major driver of fatigue but has been neglected by sports medicine and sports performance professionals mostly because of the tools available were not practical. But now there are more options.
"""
* Take colder water drinks
###
* This "PALMAR" thing is fancy, but just → Try changing shirt during exercise
"""
Starting to see more and more players using palmar cooling devices during games. Palmar cooling allows players to dump heat through their hands during breaks in the action. Lebron has been seen using one , the Nuggets, multiple NCAA teams. It's used in other spots too. The physiology is legit and backed by research. Increased body heat from exercise is a major driver of fatigue but has been neglected by sports medicine and sports performance professionals mostly because of the tools available were not practical. But now there are more options.
"""
¶[rr!!**] BASKETBALL— (daily workouts)
https://www.youtube.com/watch?v=D3cO9c7RgAE
steve nash 20min shooting workout
https://www.youtube.com/watch?v=oADaM2L1YLc
damn really nice handles practice ... "5min"
###
https://www.youtube.com/watch?v=D3cO9c7RgAE
steve nash 20min shooting workout
https://www.youtube.com/watch?v=oADaM2L1YLc
damn really nice handles practice ... "5min"
###
¶[!!**o] POLAR/SENSORS— Get VO2MAX
Polar Unite "Fitness test"
Keep trying!
###
https://www.reddit.com/r/Polarfitness/comments/mcuqtq/fitnessvo2max_test_fails_repeatedly_on_ignite/
https://www.reddit.com/r/Polarfitness/comments/xgmouk/polar_fitness_test/
What's "running index"?
→ A Polar feature Unite doesn't have.
https://support.polar.com/us-en/running-index
###
_________
What do values mean? What am I going for?
_________
https://www.reddit.com/r/PeterAttia/comments/16l6ztl/calculating_vo2_max_using_the_cooper_test/
From Cooper test
[!!**m]
"""
It doesn't work the other way around: just because someone's VO2max is 42, doesn't mean they're highly likely to be able to run a 12 minute 1.5 mile.
"""
→ nope
Polar Unite "Fitness test"
Keep trying!
###
https://www.reddit.com/r/Polarfitness/comments/mcuqtq/fitnessvo2max_test_fails_repeatedly_on_ignite/
https://www.reddit.com/r/Polarfitness/comments/xgmouk/polar_fitness_test/
What's "running index"?
→ A Polar feature Unite doesn't have.
https://support.polar.com/us-en/running-index
###
_________
What do values mean? What am I going for?
_________
https://www.reddit.com/r/PeterAttia/comments/16l6ztl/calculating_vo2_max_using_the_cooper_test/
From Cooper test
[!!**m]
"""
It doesn't work the other way around: just because someone's VO2max is 42, doesn't mean they're highly likely to be able to run a 12 minute 1.5 mile.
"""
→ nope
¶[r!**o] SENSORS/QSL!/EXPORT— (get my data)
https://account.polar.com/#export
"""
You have the right to receive your personal data that you have provided to Polar in a structured, commonly used and machine-readable format. If you wish to download your data, press the button on the right and we'll prepare a data export for you to download. We'll send you an email with further instructions once your data is ready. Note: this contains all of the Polar Flow data that you have provided (for example, personal details given during the account registration process), and most of the data coming from the Polar devices or Polar apps you use. The data may look slightly different than what you see in Flow. This is because some of the data in the export is raw data, not yet gone through our algorithms.
"""
↓
goes to mail
↓
* how to use it?
* how to auto this?
* ###
https://account.polar.com/#export
"""
You have the right to receive your personal data that you have provided to Polar in a structured, commonly used and machine-readable format. If you wish to download your data, press the button on the right and we'll prepare a data export for you to download. We'll send you an email with further instructions once your data is ready. Note: this contains all of the Polar Flow data that you have provided (for example, personal details given during the account registration process), and most of the data coming from the Polar devices or Polar apps you use. The data may look slightly different than what you see in Flow. This is because some of the data in the export is raw data, not yet gone through our algorithms.
"""
↓
goes to mail
↓
* how to use it?
* how to auto this?
* ###
¶[!!!] NUTRITION— (for muscle growth, recovery)
_______________________________
* collagen:
* "marine collagen" is "highly bioavailable"
* (!) reduces cholesterol
* (!) needs Vit-C
* (!!) production slows with age ("after 30")
* "about 16 types exist, 90% is type 1-3":
(!!) damages collagen:
* smoking
* UV
* sugar / refined carbs
---------------------------
(!) supports collagen production:
https://my.clevelandclinic.org/health/articles/23089-collagen
https://www.theguardian.com/science/2022/nov/06/initially-i-thought-it-was-a-scam-can-collagen-really-turn-back-the-clock
* ###
* creatine
* omega-3:
Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
~ 2 cans of fish per week + some nuts are fine
* magnesium:
###
* vitamin D:
###
* BCAAs (Branched-Chain Amino Acids):
in meats
↓
* olive oil
_______________________________
* collagen:
* "marine collagen" is "highly bioavailable"
* (!) reduces cholesterol
* (!) needs Vit-C
* (!!) production slows with age ("after 30")
* "about 16 types exist, 90% is type 1-3":
- Type I. This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons and ligaments.
- (!!) Type II. This type is found in elastic cartilage, which provides joint support.
- Type III. This type is found in muscles, arteries and organs.
- Type IV. This type is found in the layers of your skin.
- (!!) Type V. This type is found in the cornea of your eyes, some layers of skin, hair and tissue of the placenta.
(!!) damages collagen:
* smoking
* UV
* sugar / refined carbs
---------------------------
(!) supports collagen production:
- Vitamin C. Vitamin C is found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes.
- Proline. Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
- Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
- Copper. Copper is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu and dark chocolate.
- Zinc. Zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.
https://my.clevelandclinic.org/health/articles/23089-collagen
https://www.theguardian.com/science/2022/nov/06/initially-i-thought-it-was-a-scam-can-collagen-really-turn-back-the-clock
* ###
* creatine
* omega-3:
Sources: Fatty fish (salmon, mackerel), flaxseeds, walnuts.
~ 2 cans of fish per week + some nuts are fine
* magnesium:
###
* vitamin D:
###
* BCAAs (Branched-Chain Amino Acids):
in meats
↓
* olive oil
¶[!!!*to] NUTRITION— Collagen
"""
Collagen is a structural protein that's vital for maintaining the health of your joints, tendons, ligaments, and skin.
For someone engaged in rigorous basketball training, collagen can be particularly beneficial for supporting knee and overall joint health.
"""
Benefits
+ cartilage
— joint pain
+ elasticity
+ bone health
"""
Collagen-Rich Foods
(!!) Vitamin C is crucial for collagen synthesis
"""
* 5-15 grams per day is a common dosage range for collagen supplements.
* morning // post-workout (with Vit-C)
"""
"""
Collagen is a structural protein that's vital for maintaining the health of your joints, tendons, ligaments, and skin.
For someone engaged in rigorous basketball training, collagen can be particularly beneficial for supporting knee and overall joint health.
"""
Benefits
+ cartilage
— joint pain
+ elasticity
+ bone health
"""
Collagen-Rich Foods
- Bone Broth: Rich in collagen and minerals, bone broth is an excellent source of natural collagen.
- Gelatin: Made from collagen, gelatin can be used in various recipes like homemade gummies or added to soups and stews.
- Animal Skin: Consuming the skin of chicken or fish can provide additional collagen.
(!!) Vitamin C is crucial for collagen synthesis
"""
* 5-15 grams per day is a common dosage range for collagen supplements.
* morning // post-workout (with Vit-C)
"""
¶[!!**] BUY/NUTRITION— Creatine
Creatine: May help increase muscle mass and strength.
<----------------------------------------- ((new))
Creatine: May help increase muscle mass and strength.
<----------------------------------------- ((new))