16 posts tagged with "body"

Outdoor running​

I did my first 5km outdoor run of 2023 yesterday. It took me 34:34 to do 5 km run on the road in Gurgaon. It was an easy run and my objective for the month of May 2023, is to make running a habit.

Run Stats:

Distance: 5 km

Time: 34:34

VO2 max: 38.6

Avg. pace: 06'53"/km

Heart rate zones while running​

The run was a stretch, not unbearable but not effortless too. Running 5 km after a long break was challenging. After months of inactivity, I expected to experience some discomfort during the run. However, after I got into the rhythm, my body began to adapt and I found myself feeling more energized and alive.

VO2 max measures how much oxygen (usually in milliliters) you breathe in while exercising as hard as you can. The more oxygen you inhale, the more energy your body can use. Higher VO2 max usually means better physical fitness.

Heart rate zones are an essential factor to consider while running, as they help in optimize training and improving overall fitness level. Heart rate zones are determined by the percentage of maximum heart rate, which varies based on age and fitness level. Typically, there are five heart rate zones, ranging from very light to maximum effort. Each zone has different benefits and targets different physiological systems in the body. For example, running in the lower heart rate zones can help to improve endurance and fat burning, while running in the higher zones can improve speed and anaerobic capacity.

From the workout stats, I have set the goal of doing 5km runs regularly in May 2023 to reduce the percentage time spent in Maximum zone to 20% or less while maintaining similar overall time. In a lay man's terminology, it means I intend to make running 5km effortless so that my heart rate stays within reasonable zones.

Heart rate zones while swimming​

I had logged my heart rate zones while swimming in my blog My first 5 km swim on 9th April 2023. The major difference between the swim and run is the percentage time spent in Heart Rate Zone 5, while doing an intense swimming session, I only spent 12% time in the Maximum Zone while.

Nike Winflo 9​

I was gifted Nike Winflo 9 on my birthday by my sister in law, Avani Parashar. They are a great pair of training shoes for running up to 10 km in a go. They are also good for running on the asphalt road.

Start of the week​

At the start of the week, I had set a target of completing a 10km run on treadmill. I was had locked in three things in advance:

1. Completing the 10km run without stopping.
2. Focusing on my running posture and form.
3. Stretching and cool down after the run.

Observations from 10km run today:

• I completed 5km for three consecutive days. These 5km runs were out of the blue for my body i.e. I did not run at all in the last 6 months.
• The mind plays tricks especially around some muscles feeling tired. It is very important to push through and not let the mind trick you into stopping.
• Slow pace is much better than stopping completely, even if it is for a few seconds.
• Stretching the whole body for 10-15 minutes is a must after a new activity for the muscles i.e. running after long.

On a goal setting methodology:

• I feel super happy that I slugged through running even though I wanted to stop probably 4 times in the 10km run.
• I feel closer to be able to complete a half marathon i.e. 21 km in a few months without risking injury.

Consistent hair dresser​

I am sticky with my hair dressers. I get my hair cut from Rajesh at Style & Scissors Jaipur and Kuldeep at Looks Salon Gurgaon. While they are good hair dressers, my inclination towards not getting hair cut from them is more about me than them.

Hair cut small talk​

I got my hair cut toward from Rajesh in Jaipur. I had come to him probably after 6 months. We tend to small talk as friends, albeit he must be 15 years older than me. I asked him how have you been and he responded that things are better now. He was visibly weaker with muscle loss, looked tired and had a prominent paunch.

Asking further, I asked him what happened? and he told me that his wife was detected with cancer in November 2022. She has been undergoing the treatment in SMS Hospital and is responding fine to the treatment. He also added that Bhaiya, jab family ka koi member aise beemar hota hai toh poori family beemar ho jati hai. It is true and it did hit hard, only those undergoing through the pain can understand it.

We all have finite life and time. It is important that we cherish, live and enjoy life with people we love. May the almighty be kind on all. So is life.

Make Time and Energize your mind​

I listened to Make Time and was reminded of the tactics they suggested to energize your mind. Every now and then, I feel overwhelmed or underwhelmed with my routine and schedule. When underwhelmed, it is time to shake things up and energize the mind again.

If I can increase my energy every day, I will turn moments that might otherwise be lost to mental and physical fatigue into usable time for my Highlights. Listed below are six broad categories, all inspired from Make Time.

1. Keep It Moving​

• Exercise everyday - 20 minutes and daily.
• Take the stairs to office floor.
• 10 minute stretch or yoga.

2. Eat Real Food​

• Eat food. Not too much. Mostly plants.
• Quick snacks: nuts (almonds, walnuts), and fruit
• Intermittent fasting - eat an early dinner, then skip breakfast and have a big lunch as next meal.
• Dessert as long as it’s dark chocolate: I have been guilty of eating lots of high sugar desserts lately.

3. Optimize Caffeine​

• The half-life of caffeine is about five hours.
• For ideal morning energy, first cup of coffee at 9:30 a.m.
• Drink some caffeine, then immediately take a 15-minute nap.

4. Go Off the Grid​

• Step out for a walk for fresh air.
• Daily Meditation: guided and 10 minutes
• No headphones while working, walking, exercise, travel. Take a break from all sounds.
• Take breaks without screens.

5. Make It Personal​

• Go out of your way to have a real conversation with energy-giving people.
• Eat Without Screens. I did successfully give up my tablet.

6. Sleep in a Cave​

• Remove all electronic devices from bedroom except Kindle.
• Sneak a nap when I can.
• Sleep on a fixed time and get up on a fixed time with a variance of only 15 minutes in the regular schedule.

Holiday - what?​

Today was Good Friday and it was a working day for many of us.

Entrepreneurship is a 24/7 job, and entrepreneurs are always on call, even during holidays. Unlike traditional 9-5 jobs, entrepreneurs must always be available to their clients, customers, and employees. This means that entrepreneurs may have to sacrifice holidays and personal time to meet business demands.

Additionally, entrepreneurs often wear multiple hats, taking on several roles in their businesses simultaneously. As a result, it can be challenging to take time off from work without impacting the company's operations.

Balancing Work and Personal Life​

Entrepreneurs must learn how to balance their work and personal life to maintain a healthy lifestyle and prevent burnout. Here are some tips on how to manage the balance:

1. Prioritize Your Time: Entrepreneurs must prioritize their time to ensure that they're meeting business demands while also taking care of themselves and their loved ones. Create a schedule that includes time for work, family, and personal activities, and stick to it as much as possible.

2. Delegate Tasks: Entrepreneurs must learn to delegate tasks to employees, contractors, or freelancers. Delegating tasks frees up time for entrepreneurs to focus on essential tasks while also allowing them to take time off when needed.

3. Set Boundaries: Entrepreneurs must set boundaries between work and personal life. This means avoiding checking emails or answering phone calls outside of work hours and learning to say no to work-related requests that interfere with personal time.

4. Plan Holidays and Time Off: Entrepreneurs must plan holidays and time off in advance, allowing them to inform clients and employees of their availability. Scheduling time off also ensures that entrepreneurs can disconnect from work and recharge their batteries.

5. Make Time for Social Obligations: Entrepreneurs must make time for social obligations, such as attending family events, meeting up with friends, and participating in community activities. These activities provide a break from work and help entrepreneurs maintain a healthy work-life balance.

Microbes in our gut​

The human body is a miracle! There are roughly 40 trillion bacteria in human body - roughly equal to the number of cells in our body. Some studies suggest a higher number but. Most of these stay in our gut and are called the gut microbiota.

This microbiota plays a crucial role in maintaining our immune and metabolic systems and protects us against pathogens. I did try to listen to Giulia Enders in her audiobook Gut: The Inside Story of Our Body's Most Underrated Organ talking about the importance of our gut in our overall health.

Similar to bacteria, fungi reside in our intestine and gut. These fungi change our immunological responses by dampening or promoting local inflammatory responses. The bacteria and fungi live together in the gut and they compete for nutrient sources present in our gut. Watch this short video - You are your microbes - to understand the role of microbes.

Effect of Antibiotics on gut​

Antibiotics, as the name suggests. are medications that destroy or slow down the growth of microorganisms or bacteria. Antibiotics are prescribed commonly in India - eg. Azithromycin during the Covid19 waves, Augmentin during flu or fever.

A single course of antibiotics in adults causes change in both the bacterial and fungal microbiota and it is know to cause persistent changes in the fungal microbiota. Some microbial groups disappear, and the metabolic activity of others increases. This unbalance can lead to various health issues.

Probiotic foods​

Yoghurt, buttermilk and raw cow milk are two good and easily available food options in India. Many cabbage based foods like Sauerkraut and Kimchi though not easily available in India are also good for your gut.