Tag Archives: Quora

Perceived Effort in Rowing vs Running

My guilty pleasure is Quora, which I dip into if a question intrigues me. Sometimes I “archive” the more interesting topics here.

“Why don’t I feel as exerted exercising on a rowing machine as I do with jogging, even when the rowing machine is on highest resistance?“

I am not much of a runner but I erg a half-million meters or more per year. Running has always struck me as much more difficult just because of the impact factor (and as a consequence, I do it less). Proficiency, familiarity, experience, and some of the variations in people’s bodies can all account for different perceptions of exertion.

My first high-volume exercise experience, in my teens, was lots of cycling, and I also started doing some barbell training before I started using the erg. I think both of those probably helped, to some extent, with the technique and rhythm/control aspects of the erg. I had to work a lot harder to learn, practice, and become proficient in technique for a smoother, more efficient running stride. So I too find rowing “easier” than running, although I can certainly get a good workout with either one. Someone who grew up loving cross-country running and first used an erg much later might have the opposite experience.

As others have said, if the machine you are using is on “the highest resistance,” and assuming it’s a rowing ergometer, you are probably putting unnecessary pressure on your back and breaking form. There are a few technologies out there, though, and I only have experience with how the Concept2 machines work. For those, though, you should adjust according to the drag factor readout on the performance monitor, and choose a drag factor that suits your age class, weight class, and expertise – somewhere in the range of 100 to 135 for most people. The highest drag factors should be reserved for very short tests.

Concept2 ergometers can produce the desired drag factor at very different damper settings depending on how clean the flywheel assembly is, how old the machine is, and on the environmental conditions (pressure, humidity). With an unfamiliar machine, you should always check the drag factor before you settle on a damper setting.

At a hotel, I once used a very sad, lonely Concept2 erg that could only eke out a drag factor of about 100. A new machine (at sea level) ranges from <90 at the lowest damper setting to >200 at the highest. If you can’t get a normal (up to 140) drag factor out of a Concept2 at a gym, you should probably tell the staff to get someone in to give it some care (or consider replacing it).

Is 10,000 steps a day good for you?

My guilty pleasure is Quora, which I dip into if a question intrigues me. Sometimes I “archive” the more interesting topics here.

“Is reaching a daily target of 10,000 steps good for you health-wise?“

Sure – one of the largest studies to look at this question (using accelerometry-monitored activity) just added some evidence to this pile. Accelerometer measured physical activity and the incidence of cardiovascular disease: Evidence from the UK Biobank cohort study

The number 10,000, however, is completely artificial, as is the idea that it should be steps. Almost any amount of daily activity improves health outcomes – not just walking, not just over an hour a day. I have read that 10,000 became popular because it was part of the marketing for a pedometer in the Japanese market (where the number 10,000 is sort of a visual pun in that context). What 10,000 Steps Will Really Get You

It is common to see people try to tear down this number, or insist that it is an inadequate guideline because people should also be doing resistance exercise, or claim the “real” number is higher or lower, but it’s important to look at what question they think they’re answering when they say that.

Studies that try to address this have to choose an outcome to test – in the case of the new accelerometer-based study, that outcome was association with heart disease, and others have simply used all-cause mortality. It’s very unlikely that any of these study designs is directly measuring the “causal” element for those outcomes. For example, if runners are more likely to be hit by a car, does that mean running is dangerous? In the PLOS-published study above, did the exercise prevent heart disease, or were people who were less likely to get heart disease also more likely to enjoy exercise?

But the outcomes they test might not be the most relevant for recommending exercise in general, which can help regulate moods and sleep. No matter what you’re going to die of, you might as well be happier and better rested, right? Also, fairly modest amounts of physical ability are associated with living independently (in the sense of not needing direct assistance for activity of daily living) for longer. Prevention in Older Adults – Fundamentals – Merck Manuals Consumer Version Staying active throughout life is the best way to address this, because older adults who have already lost muscle mass have a particularly hard time adding exercise into their lives.

It is possible that there is truly an ideal, optimal exercise plan that would maximize the potential benefit of exercise in every person who followed it, but it’s more likely that individuals can benefit more than enough from any number of activities as long as they are practiced regularly, ideally daily. In meantime, the good news is that even though many studies show “more is better,” benefits are usually visible with modest amounts, too.

My answer at Quora

Coping with Cat Allergy

My guilty pleasure is Quora, which I dip into if a question intrigues me. Sometimes I “archive” the more interesting topics here.

“I am fairly allergic to cats. My girlfriend has a cat, and whenever I go over, I feel miserable. How can I avoid this problem without getting some sort of medical therapy like shots every week?“

I am a lifelong cat owner who developed a cat allergy in my late 20s. I have chosen to keep having cats, because I had my first cat at age 4, and I just love having a cat at home.

At some point, you may elect to end this relationship because the cat makes life too uncomfortable for you. That is fair. Asking her to rehome the cat is not fair to her (or her cat). You should make sure you have some antihistamines available. (Diphenhydramine is the fastest, and drowsy-making; chlorpheniramine works well, but is too much like a sledgehammer for me! In my experience, the best nondrowsy antihistamine is fexofenadine, but my mom actually finds relief from loratadine – in any case, try around.) Note, this is just for your comfort while you figure out what the best long-term plan is for you.

I use a daily immune suppressant + antihistamines at night. I occasionally use an inhaler. I have never wanted to do shots; that form of therapy is lengthy and very inconvenient, and the success rate is not that great. Cats are not my only allergy, which has been a factor in my decision. I react less to my own cat than to stranger’s cats, which I take to be evidence that sensitivity drops with time. (When I was first diagnosed, I was almost unable to work for about a month; now I occasionally benefit from resting for a sick day or two.)

—

Others have suggested cat wipes. You can also wipe down surfaces with allergen-denaturing stuff, use air cleaners, and use monthly clean-water soaks for the cat. All of these have the effect of clearing away active allergen. I found all that environmental stuff very helpful when I was first diagnosed, but now (about 20 years on), just having a HEPA filter in the HVAC system at home keeps me in reasonably good shape, with the drug therapy.

In your girlfriend’s position, I would be sympathetic and want to help, but I would have limits. I would be happy to do some environmental work, and I would be very grateful if you offered to help. (I have a soft spot for the single-room air cleaners designed for kids – I have one shaped like a penguin, and it always makes me smile.) Personally, I would never consider keeping my cats off the bed, and if she is like me, that may be a deal breaker, but on the other hand, environmental changes and a little drug therapy might work well, depending on the seriousness of your reaction and the possibility that exposure alone will help desensitize you.

My answer on Quora