Thanks for the tips DS, I'm going to look further into HIT weight training. I don't have a chest strap, but I kind of do the Maffetone thing now, without knowing the specifics. My rides average about an hour or maybe a little longer and I try to ride into the wind outbound while maintaining a speed that requires heavy nose but not mouth breathing. I know in advance that speed would be about 15mph, no wind, so I have a target to shoot for. On the inbound leg, I just try to maintain at least 15mph. This isn't static, I've got about 2200 miles on this bike and when I started my target was 13, so there's been some steady improvement. As for the legumes and fruit, yes if my TG doesn't come down, they're next.DreamStalker wrote:If you don't have a chest-strap type HR monitor, a fairly good way to determine if you're in the Maffetone aerobic zone is to make sure that you're able to comfortably breathe only through your nose...
The purpose of the HIT weight training is metabolic in addition to building/maintaining strength and muscle mass. HIT weight training is performed such that you completely fatigue muscles within a window of 60 to 90 seconds for each exercise....
As for legumes and fruit, they too add to the daily accrued total of carb to glucose intake...
Right, Jan, I agree and that's why I said I would give up LDL for TG. I know I can get my TG down through diet. I also know I can raise my HDL by increasing my percentage of saturated fats, and exercise, but only so far. If you recall some years ago (2012), I did have an NMR which indicated my percentage of small LDL p was higher than desired. After that, I took steps to raise my HDL and lower my TG and was successful in lowering my TG, but not so much with HDL. I did bring it up, from low 30's into mid 40's, but that seemed to be about the upper limit without trying medication which I didn't want to do. I did well for about 3 years until too many cruises and vacations got the better of me. You know - "one piece of cake won't hurt". But of course, one leads to another with ice cream and there you go. And here I am, back to work at it. Thanks for your help.Janknitz wrote:...Ideally you want to get trigs down, HDL up. That is an indicator of good quality LDL (large and "fluffy") regardless of number. It also means that inflammation and insulin resistance are low and THAT's what you want. LDL-C is pretty irrelevant unless you soar into the FH range...
Interestingly and anecdotally, I took my lunch before meal BG a bit ago and it was only 100. That's low for me, my fasting BG is usually about 106. At first, I wondered if it could be the oatmeal I gave up, but probably not. I haven't taken many pre prandial tests and it could be normal for me while my morning fasting BG runs a little higher.