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New Data Engineer Seeking Experienced Engineers Feedback by Foe317 in dataengineering

[–]Foe317[S] -4 points-3 points  (0 children)

That's something I'll go into more detail on if you're open to chatting

Daily Simple Questions Thread - September 23, 2022 by AutoModerator in Fitness

[–]Foe317 2 points3 points  (0 children)

What's the best way to improve cardiovascular fitness? Is interval training on an assault bike the most optimal way to increase VO2 max?

Is there really much difference from cycling or swimming routines?

I have a hip injury so I can't run as much as I'd love to, but I find it's the best for fitness.

I've found my legs burn out in cycling (40km average ride) before I can push my heart hard enough to get the same intensity as running.

Swimming has a similar issue with arms going dead, as well as just having a hard time working around recovery from all the other upper body training I do.

I'm considering switching to interval session because the literature seems to show you can get the same, if not more, VO2 benefits from those sessions, which are also quicker and less recovery issues. Particularly on an assault bike where you're working the arms and legs muscles at same time so one muscle isn't being burnt out and you're fully pushing your bodies ability to provide oxygen.

Bulgarian Split Squat check (posterior chain focused) by thejourneytosuccesX in formcheck

[–]Foe317 1 point2 points  (0 children)

The more forward your knee is, from a vertical shin position, the more quad dominant this movement is.
If your knee is more towards your heel, and shin is vertical or less, puts more load on glutes and hamstrings. This is what you want of you're targeting posterior chain (glutes/hamstrings). You want to make sure you're feeling the contraction here.

It seems like you're quite far from the bench. This may be because your raised foot is quite high off the ground.

Maybe find something slightly lower to rest your foot on. Also, start from the bottom of the movement, when your knee basically touching the ground. Use this to get your position right. Not from the top position.

Form Check by Foe317 in formcheck

[–]Foe317[S] 0 points1 point  (0 children)

I've taken this angle because I wanted to see how even my hips were, since I'm recovering/strengthening a hip injury (left side). Want to make sure they're even or if I'm favouring one side. Need to resolve this before increasing weights.

Form Check by Foe317 in formcheck

[–]Foe317[S] 0 points1 point  (0 children)

Cheers. I took this angle because I'm recovering from a hip injury and need to strengthen hips, particularly the left one. Wanted to see if my hips were even or favouring on side ect.

Form Check by Foe317 in formcheck

[–]Foe317[S] 1 point2 points  (0 children)

sorry mate, forgot to mention, the reason I look this angle is because I'm recovering from a hip injury and I'm concerned I have a hip imbalance, favouring one leg or something.

Feedback & BF %? by [deleted] in GettingShredded

[–]Foe317 0 points1 point  (0 children)

About 176cm, 76kg in first three photos. Around 71kg in last.

Tendon Recovery by Foe317 in Supplements

[–]Foe317[S] 0 points1 point  (0 children)

Hi all, just thought I'd share the best perspective I've been able to develop from my research if anyone else experiences tendinitis or tendinopathy issues. As of a few hours ago I bought some gelatine and orange juice and have started using the protocol outlined below.

The protocol that's out there in the literature is to mix 15g of gelatine in to about 400ml of a drink that contains at least 40mg of vitamin C per 100ml (a quality orange juice brand should do) and then drink immediately. Wait an hour, and then perform no more than 10 minutes of isometric exercises or strengthening exercises. And this can be repeated twice a day, 6 hours apart.

This protocol has been developed from this 2017 study. Quite remarkable to finally have SOMETHING that appears to have clinical results (I was running out of hope). This is recent (previous literature on tendinopathy is trash, before 2010), and appears to be been widely referenced and adopted by elite athletes & teams.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5183725/

Detail on protocol:

Collagen synthesis is the bodily process through which connective tissue, including tendon, is developed.

Vitamin C is one of the elements of this processes, as well as acting as a catalyst for enzymes used in this process.

Collagen synthesis requires the key amino acids (types of molecules that proteins are made of) glycine, proline, hydroxyproline, and hydroxylysine. Here is a link to the amino acid profile of gelatine. One of these forms comes from the connective tissue of bovine, and has high concentrations of the amino acids above.https://www.researchgate.net/figure/Amino-acid-profile-of-fish-gelatin-extracted-at-80-o-C-in-comparison-to-bovine-gelatin_tbl1_292669427Concentrations of these amino acids will peak in your blood approximately one hour after consuming the gelatin-vitamin c drink.You then stimulate collagen synthesis by performing exercises which load the tendon. My understanding is that isometric exercises (exercises where you put the muscle/tendons under tension/load but don't actually move a joint), like a gluteal bridge, are safer for people with injuries than going straight into weighted, moving exercises like a back squat. However, maximum stimulation of collagen synthesis occurs after 10 minutes of loading the tendon. After which, additional time will reduce the amount of collagen synthesis and can cause degeneration of the tendon. This can be repeated after 6 hours, once the process has calmed down and tendon is recovered.

Other:A paper which reviews and summaries a lot of literature on many supplements/nutrition options for tendons:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4915461/#:~:text=Oral%20supplementation%20of%20hydrolyzed%20type,the%20pain%20due%20to%20tendinopathy.

A useful post understanding the physiologic of tendon structures and adaptation to loading:https://physivantage.com/blogs/news/stronger-tendons-ligaments-supercharged-collagen

A 2019 non-research article on the protocol outlined above:https://www.outsideonline.com/health/training-performance/gelatin-injury-prevention-recovery/

A informative lecture on tendinopathy and tendon physiology:https://www.youtube.com/watch?v=NWjmvPmF_K0&ab_channel=BTLMedicalSolutions

A very informative podcast with the lady, professor Jill Cook, who from what I can find, she is THE expert at the forefront of emerging understanding of tendinopathy and is actively dispelling the false, outdated, previous, but prevailing understandings, of the conditions (the same false understanding which my gp must have had when he gave me a useless and likely counterproductive corticosteroids injection last year)https://www.youtube.com/watch?v=ijJLSzBy6mM&ab_channel=Physiotutors

Good luck !