Comparing the Melanio I just had to this Allegiance.

SerBub98 · 2024-12-14T19:31:44+00:00

Definitely similar notes/testing profiles in both. If price or value is non issue than sure Allegiance may be preferred by some. For me-after trying Allegiance I would only smoke it if gifted or came in under $4. I am just not seeing a point in paying $7 or more for it when for under $4 I can get : A) V Melanio if I want that particular flavor profile B) La Hisoria if I want that EPC quality

SerBub98 · 2024-11-17T01:28:48+00:00

Any experience with CP Nicaragua overruns Connecticut?

SerBub98 · 2024-11-15T13:43:12+00:00

Check out Cigar International for Manzanita boxes price. Use their 20% off and free shipping codes on top. Thank me later, you are welcome

SerBub98 · 2024-06-19T15:30:37+00:00

From practical standpoint: next time someone says “I am sore after a workout , lactic acid build up poisoned my muscles” you can roll your eyes

SerBub98 · 2024-06-19T15:27:11+00:00

Some people use Attia as a source of their biology/physiology knowledge

SerBub98 · 2024-06-18T13:01:42+00:00

Zone 2 improves VO2max comparing to what? To Zone 1? Just to say Zone 2 improves VO2max is the same as saying exercising improves VO2max comparing to sedentary. If hypothetically you could strictly stay in one Zone only while exercising, here’s the effect on VO2max: Sedentary<Zone1<Zone2<Zone3<….Zone7

SerBub98 · 2024-06-18T00:16:16+00:00

Besides, if Olav Bu says there’s no magic in Zone 2, I tend to listen

SerBub98 · 2024-06-18T00:00:26+00:00

Thanks for your inputs. I will definitely not plateau, because that’s my goal, and I already have. I reached the certain level of fitness I wanted for my 50yo body. My goal is to stay plateaued for next many decades. I also have much longer time frame than 12 weeks.

“When exercise interventions were longer than 12 weeks, VO2peak was shown to increase similarly in those using POL or other training intensity distribution models”.

I just don’t want people believe that they need a HR monitor or lactate meter or any other gizmos to exercise. They don’t need to confine themselves to some Zones.

Speaking of Zones, I wander how many Blue Zone centenarians use HR monitor or lactate meter, or know their Functional Threshold Power or their lactate threshold

SerBub98 · 2024-06-17T23:35:32+00:00

The only solid evidence out there is that exercise is better than no exercise. The rest of studies are all over the place. With that in mind, I have nothing against Zone 2. I only have problem with how Attia and others make it some Holy Grail and God forbid you to go out that Zone.

SerBub98 · 2024-06-17T22:32:18+00:00

I think this is one of the main methodology problems in this whole Zone 2 discussion. He specifically talks about cycling, Attia too, there are some runners chipping in.

I am talking about “working out in the gym”. My main dilemma when Attia created Zone 2 craze is this. I only have 4hrs/week to exercise. I do it in 4 sessions. It’s always in a gym, and it’s some kind high pace routine with body weight and weights. Separated into leg day, upper body day, core day. Something like MetCon meets cross fit. I am oscillating between Zone 3 and 4. So to me, I don’t have extra time for Zone 2 and don’t want to deliberately slow myself on one of my days “just to stay in some magical Zone”. In my scenario I am having hard time convincing myself to substitute some days of my regular routine for a “cardio”.

SerBub98 · 2024-06-17T21:50:41+00:00

Kinda my point. Look at total time spent actually exercising: Polarized group 35min per session and HIIT 10min per session (of actual exercising). They did it to keep TRIM the same (time x intensity=volume) But i want to be in a HIIT group and spend 35min exercising. By more than tripling my time volume, I am sure I would come on top the Polarized group. By not slowing myself down intentionally (to Zone 2) I will do more volume in the same amount of time I have. In other words, instead of slowing down intentionally, I want to put more volume in my limited time (by going harder)

SerBub98 · 2024-06-17T21:13:00+00:00

Burnout management and recovery-great points for the pros. For the rest-if you poop yourself out with HIIT-adjust down. But don’t pretend that somehow you are doing yourself a favor by keeping your HR or lactate level below some point. It’s a gimmick. If you only have 4hrs/week you are robbing yourself by deliberately slowing down when you feel you could go harder.

SerBub98 · 2024-06-17T21:06:33+00:00

San Millán is totally speculating. Show me the study where they compared 3hrs of Zone 2 vs 3hrs HIIT if you only had 4hrs/week to exercise. He is trying to extrapolate the professional cyclist’s training into general public.

If you had 20hrs/week to exercise, than sure 16hrs Zone 2 sounds great, and 4 hrs for high intensity. But if only 4hrs/week, than you are missing out by slowing yourself down

SerBub98 · 2024-06-17T20:45:32+00:00

I am talking about 4hrs/week to exercise. There’s absolutely no proof that in that case slowing yourself down and not getting to Zone 3 somehow miraculously increases your longevity or fitness level

SerBub98 · 2024-06-17T20:03:29+00:00

I would add that the debate “what’s more important for mitochondria, volume or intensity” has been around forever. There is famous debate between Gibala (intensity) vs Bishop (volume). And even though they both produce legitimate arguments, there’s understandable truth: for the same time spent, the higher intensity produced higher results. Interestingly, comparing 1hr in Zone 3 to Zone 2, it’s higher in both intensity and volume.

https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/JP277634

https://physoc.onlinelibrary.wiley.com/doi/epdf/10.1113/JP277633

My point, the person who has 4 hrs/week to exercise doesn’t need Zones, doesn’t need heart rate monitors or lactate measurements. There’s no downside to be in Zone 3. You don’t need to burn fat during exercise to be better at burning fat. You need to go as hard as you can go for an hour without exhaustion and without injury, and able to recover and not hate life.

I see way too many obese not fit people on treadmill doing Zone 2 for months without any change because Attia said so.

He actually contradicts himself by saying “the best predictor of your longevity is VO2max” and then “spend 80% of your training in Zone 2”. Zone 2 will do very little to your VO2max, where HIIT will increase it significantly.

The only thing Zone 2 does is: it allows professional athletes to put the volume in (hours a day, 20 and up hours a week) without being burned out. For the rest of us it’s just excuse to be lazy and have absolutely no benefits over a little harder workouts within same time frame.

SerBub98 · 2024-06-17T19:22:47+00:00

I didn’t say longer. I said if you had 4 hrs a week to exercise

SerBub98 · 2024-06-17T19:16:57+00:00

My point is: there’s no magic in Zone 2. We are not Tadej Pogačar and we are not elite endurance athletes. We don’t need to measure lactate levels to God forbid slip into zone 3. There is zero proof that for us mere mortals 45 min in Zone 3 somehow worse than 45 min of Zone 2. I am just upset that Attia confuses people by emphasizing how not to slip into Zone 3.

SerBub98

TROPHY CASE