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How much is enough to get good cardio and lower BP?

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How much is enough to get good cardio and lower BP?

Old 04-12-18, 05:19 PM
  #26  
aplcr0331
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Originally Posted by KraneXL View Post
I would say 85% but I won't nitpick over a paltry 10%. Anyway, exercise is good, but modifying your diet can do so much more. I suggest adding Blackseed oil to your diet. That alone should have a measurable effect. Concurrently, cardio will enhance and sustain a good BP with continued time in training.

It's way higher than most people think, is typically my point. Plus, and there are exceptions to every "rule", you truly can lose any and all weight through diet alone.


I think conflating exercise with losing weight is where we go wrong. We need to emphasize food, and the quality and even more important the quantity we put into our mouths as the sole reason for being obese or over weight.


Exercise is a gift. Action, movement, fresh air, power, speed, agility are all special gifts that we should use and foster for their own benefit and the experience of it. Get rid of thinking I have to walk on a treadmill for this long and I can eat this much. Forget that...head outside and smell, and see and feel the weather, move your body (if you can...again those exceptions).


So, yes, I'll grant that it's not a hard and fast rule. But now that I think about it and have my general idea of why I state high numbers...I'm going to start saying 100% is diet.
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Old 04-13-18, 04:25 AM
  #27  
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Originally Posted by Oneder View Post
6'2" and 300 lbs. I regularly workout at gym already a couple times a week with weights and treadmill. I have gained weight in the last few years but don't look as fat as you would imagine (if I tell people my weight they are dumbstruck and can't believe it). However in the last two years my BP suddenly skyrocketed from normal range to danger zone and the medicine has side effects but does not seem to actually help the BP much!

I am up to around 4 miles a day now and have lost about 10 diastolic from my BP and would like to lose 10-15 more so I can stop using these damned medicines. However the time and especially the weather are a bit of a concern so I don't want to do more than I have to either. For me the only way to stick to things is to do it every single day, rain or shine or else I will eventually get sidetracked and get lazy on it.

So what is considered the range that is best for cardio where you get most bang for the buck? No idea how long my rides take and it varies a lot depending on weather so discussing the time taken is kind of useless.

Should I be shooting for 5 miles? 10 miles? If I go more than that then will it really make that much difference?

Any experiences you guys have would be a big help. Thanks.
I rode for a few years, 4-5,000 miles a year and my BP didn't budge. I started following the ketogenic diet and it dropped quickly.

My advice, cut way back on carbs to reduce BP.

Last edited by Jarrett2; 04-13-18 at 04:30 AM.
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Old 04-13-18, 11:41 AM
  #28  
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Originally Posted by aplcr0331 View Post
It's way higher than most people think, is typically my point. Plus, and there are exceptions to every "rule", you truly can lose any and all weight through diet alone.


I think conflating exercise with losing weight is where we go wrong. We need to emphasize food, and the quality and even more important the quantity we put into our mouths as the sole reason for being obese or over weight.


Exercise is a gift. Action, movement, fresh air, power, speed, agility are all special gifts that we should use and foster for their own benefit and the experience of it. Get rid of thinking I have to walk on a treadmill for this long and I can eat this much. Forget that...head outside and smell, and see and feel the weather, move your body (if you can...again those exceptions).


So, yes, I'll grant that it's not a hard and fast rule. But now that I think about it and have my general idea of why I state high numbers...I'm going to start saying 100% is diet.
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Old 04-13-18, 12:35 PM
  #29  
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Well you ask a dumb question get a dumb answer. I should not be surprised.
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Old 04-13-18, 01:06 PM
  #30  
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Originally Posted by Oneder View Post
Well you ask a dumb question get a dumb answer. I should not be surprised.
OK, now you are just sounding trollish.
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Old 04-13-18, 01:20 PM
  #31  
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Originally Posted by Oneder View Post
Well you ask a dumb question get a dumb answer. I should not be surprised.
It wasn’t a dumb question. It’s incompleteness seemed to show a lack of understanding behind it, so we were all trying to help you understand. From your responses, seems we were wasting our time.

Unsubscribed.

And you’re welcome.
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Old 04-13-18, 08:48 PM
  #32  
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This isn't quite as good as R600 DuraAce but the entertainment value is approaching that level.
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Old 04-14-18, 02:54 AM
  #33  
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Originally Posted by faulker479 View Post
OK, now you are just sounding trollish.
This. What would possessed you to make a comment like that?

Maybe you were looking for a direct answer, but had we done so, it would have been a misguided one. The purpose instead was to put you on the right track. Not to send you off in the wrong direction.
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Old 04-14-18, 04:26 AM
  #34  
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Just to repeat I think the general tone of these comments. Just been to the doctor and the advice to lower my blood pressure was definitely lose weight. When you are younger your body may cope with the abuse you give it but as you get older you just need to follow the rules. I'm pretty thick set myself and never going to be super light due to height so in theory look like I carry my weight well according to others but back in the real world losing weight is now my top priority.
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Old 04-14-18, 03:29 PM
  #35  
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I can't say I'm shocked at the OP's response. Dismayed? Sure, but not shocked. This is just another example of someone asking a question, wanting one specific answer (or set of answers), not getting the answer that they want, and then stomping off because how dare we not provide the easy/prefered answer.
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Old 04-16-18, 12:57 PM
  #36  
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Originally Posted by jsigone View Post
I'm one to measure thing on time in the saddle then miles.

Aim for 45-70min a day, 3-4 times a week and one ride that is 2-3hours long.

Check back in 6 months
When I started I was 475 on Triglycerides, 250 on Cholesterol, and 149/95 on BP. I rode as daily as I could, at least 4 times a week but tried for 5 or 6 and a day break for another 5 or 6. Everything came back to normal for me. Triglycerides dropped just in a few months to 350, then the following year check was 189. Blood pressure has been a steady 120/80. Cholesterol dropped down to 120 or so.

That is all strictly from the bicycle. I eat horribly. I was 247 before I started riding and dropped down to around 220 by the time I started riding just from my diet. Then the diet went back to you know where, but the riding increased tremendously.

Over the last 2 years, weight is back up to 240 but blood numbers are all still good. I went from 12 mile daily riding with an occasional 25 mile solo ride as "long" rides to riding 60-80 miles every weekend along with my daily now 15-20 mile daily rides and adding in week trips going to DC and riding the Erie Canal Towpath.

As some others said, weight is 95% diet. You can't out ride or out exercise a bad diet.

For Cholesterol, BP, and glucose, just getting out for an hour a day on the bike will help those out a lot.
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