14 months' work at the gym and the dinner table

[jon-nyc]

As Peter Attia says ‘all my shoulder work is below the shoulder’. At our age we need to be careful.

I was talking to my shoulder guy once and said ‘I read that something like 80% of men have torn rotator cuffs by their 80th birthday even if they never had an acute injury.’ He said ‘probably more like 100%’. He was exaggerating for effect but I get his point.

[Mik]

I think the key there is to keep it strong but not make violent moves as in sports. Just like on the lower back machines I see people doing it really explosively and fast. Dumb. All these machines are designed for a relatively slow and controlled movement.

[jon-nyc]

I have a recent accomplishment to brag about.

I recently got my VO2 max into the ‘Above Average’ range on Apple Watch’s estimate. For a typical guy my age with my exercise habits it would be expected I suppose but Im a transplant patient with chronic hemolytic anemia (due to my other obscure genetic enzyme deficiency).

Given that VO2 max is a product of cardiac output and arterial oxygen content and the former is affected by transplant physiology and the latter is capped for me it’s something of a big deal.

[jon-nyc]

Gemeni amd Grok both told me that post lung transplant VO2 max is typically in the 40-60% of age adjusted expected value range, and that’s without the anemia. I’m now >100%.

[kluurs]

Jon - that's really great. My VO2 has declined precipitously over the past 2 years. It's expected to decline slightly every year - but I've lost about 30% - still good - but not like it was.

[Mik]

That's incredible and a testament to your dedication.

[jon-nyc]

Here’s the range for above average by age range. My score the last month has been between 34-35. I’m 57.

[jon-nyc]

@kluurs

How do you measure yours? A wearable or something more formal?

[kluurs]

@jon-nyc said in 14 months' work at the gym and the dinner table:

@kluurs

How do you measure yours? A wearable or something more formal?

I'm using the Apple watch's value. One expects to lose 1-2% per year. I've gone from 50 to 34.

[jon-nyc]

For your age you’re still rocking it.

But I can see why a quick drop like that would be disconcerting.

[kluurs]

I can feel it with my running - big time.

[Mik]

I should probably get tested.

[jon-nyc]

You should just buy an Apple Watch. That way you can keep testing it whenever you want for less than the price of a single professional test. It’s not as accurate as a lab setup obviously but what matters is tracking your progress. It records an estimate every time you do a decent outdoor walk or (so I hear) a run. It doesn’t do an estimate for stationary exercise.

[Klaus]

@jon-nyc said in 14 months' work at the gym and the dinner table:

Gemeni amd Grok both told me that post lung transplant VO2 max is typically in the 40-60% of age adjusted expected value range, and that’s without the anemia. I’m now >100%.

That's really great! I assume that's mainly from cycling?

[jon-nyc]

It’s hard to say. I haven’t been doing much cycling in the past 6 weeks but it’s gone up in that time. I bought an indoor trainer for my basement but haven’t used it much due to the awkward placement. I just got rid of that large extraneous bed in my basement which will allow me to put it in a good place and use it more.

What’s new for me in the last six weeks or so is daily treadmill time.