In this episode of JOANTalks, I talk about forming habits and the value of resilience. Consistent approach is one of the most mechanistic ways of developing or changing ones behaviour.This can also be applied to our exercise and nutrition. 

Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review:
https://pubmed.ncbi.nlm.nih.gov/33455563/

In this episode of JOANTalks, we revisit the concept of nitrogen balance, protein sources and how do we apply the knowledge to our diet. Remember, protein is not, and should not be a percentage of calories.

ProteinGuideline:

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8#:~:text=General%20recommendations%20are%200.25%20g,dose%20of%2020%E2%80%9340%20g.&text=Acute%20protein%20doses%20should%20strive,essential%20amino%20acids%20(EAAs).

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In this 2-part episode of JOANTalks, we will be talking about protein: what we don’t, but should know about protein.

“A poor diet supplemented is still a poor diet."

In this episode of JOANTalks, we talk about supplements. Supplements should be taken based on interventions. How do we minimise the risk of ingesting a supplement based on data? What are the potential rewards the consumer will get?  

I will also share the supplements that I have been taking. 

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In this episode of JOANTalks, we discuss the factors influencing blood pressure readings, atherosclerosis, and common questions about exercise.

But what kind of exercise is most beneficial for people with hypertension?

While any exercise can be beneficial, aerobic exercise and moderate-intensity strength training are most effective in significantly reducing blood pressure.

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Factors Affecting Blood Pressure Reading:
https://fitnessfactory.com.sg/bp-variance-chart-2/

EQUATION:

Predict the max HR is the Gelish et.al 207- (0.7 x age)

How to calculate the Heart-Rate Reserve for a 55 year-old with a resting Heart Rate at 70bpm?

Heart Rate Max (207- [0.7x55])= 169bpm

At a moderate pace of 55% Heart-Rate Reserve, the calculation will be 120bpm.

55% Heart-Rate Reserve (169-70) = (99 x 55) + 70bpm = 120bpm

American College of Sports Medicine Article:

https://www.acsm.org/docs/default-source/files-for-resource-library/exercising-your-way-to-lowering-your-blood-pressure.pdf?sfvrsn=1aa17ebd_2#:~:text=Preferably%2C%20ACSM%20recommends%20exercising%20on,hard%20should%20we%20push%20ourselves%3F&text=Therefore%2C%20an%20individual%20will%20have,moderate%20intensity%20of%2055%25%20HRR.

As we age our blood pressure increases due to vascular stiffness.

Links:

Harvard Health

https://www.health.harvard.edu/heart-health/tips-to-measure-your-blood-pressure-correctly#:~:text=Sit%20quietly%20for%20five%20minutes,a%20brief%20break%20in%20between.

American Heart Association

https://www.heart.org/en/news/2020/05/22/how-to-accurately-measure-blood-pressure-at-home

Singapore Heart foundation

https://www.myheart.org.sg/heart-news/measure-blood-pressure/ *meta analysishttps://www.thelancet.com/journals/lancet/article/PIIS0140-6736(02)11911-8/abstract Blood

Pressure and Aging

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2805932/pdf/109.pdf

Hypertension and Nephropathy

https://pubmed.ncbi.nlm.nih.gov/16481878/

SPRINT MIND Trial: Blood Pressure and Dementia

https://jamanetwork.com/journals/jama/fullarticle/2723256SPRINT trial 2015https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4156910/#:~:text=The%20primary%20hypothesis%20for%20SPRINT,infarction%2C%20acute%20coronary%20syndrome%20not

Categories of BP in Adults

https://fitnessfactory.com.sg/pastedgraphic-1/

In this episode, we talk about the strength pillar, highlighting the importance of resistance training, human movement patterns, and the decline in muscle strength and power with age.

Maintaining functional ability as you age is crucial, and this can be achieved through consistent resistance training. There's no age limit to begin now.

So, what's the distinction between training for strength and training for hypertrophy?

Listen to the episode to find out now!

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In this episode of JOANTalks, we talk the first pillar of health, which is your cardio pillar. We cover the peak aerobic performance, or usually termed as VO2 Max (Maximum Ventilation Rate of Oxygen).

What are factors contributing to VO2 Max and how do you increase it? Joan also spoke about ways to improve your endurance and how to measure your own aerobic performance. Listen now to find out!

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References:

2018 Study on VO2 Max and Longevity:

https://pubmed.ncbi.nlm.nih.gov/29293447/

Table for Typical VO2 Max for both genders:

http://fitnessfactory.com.sg/wp-content/uploads/2024/03/VO2-Max-Chart-Male-Female.png

Revised Formula for Maximum Heart Rate:

208-0.7 x Your Age

Self-Test for VO2 Max without Heart Rate Monitor:

https://pikefitness.com/resources/calculators/1-mile-rockport-walk-test-vo2-max/

In the this episodes, we talk about why is it important to have a goal in your training, why will training to be a centenarian athlete provide you a structure and how to identify the pillars of exercise where people are the most efficient.

Study - Physical activity and fat-free mass during growth and in later life 

https://pubmed.ncbi.nlm.nih.gov/34477824/

Survey - Singapore National Population Health Survey 2022

https://www.moh.gov.sg/docs/librariesprovider5/resources-statistics/reports/nphs-2022-survey-report-(final).pdf