A few months ago I got a Xiaomi Mi band fitness tracker (they’re only like $30 USD), but I mainly used it for the notifications. Then I noticed this weird thing called PAI(personal activity intelligence) on it (you get a weekly score), and looked it up.
So some health researchers did massive historical studies, in Norway, China, and the US ( > 500k people followed for years), and came up with a health indicator based mainly on your heart rate (resting and max), and age.
They found that people who acheived a certain threshold of heart rate activity per week, live on average 8 years longer, have less chance of cardio-vascular-disease and even less dementia. Then they created a formula to track it, and made it into a point system, where you try to keep above 100 PAI in the last rolling week. They found in PAI trials that people tend to stick with it longer, because its an acheivable goal, and for some reason its motivating to earn points like XP in a video game.
So 2 weeks ago I kicked my ass to get my PAI above 100, and now I’m maintaining it by doing intense cardio 2-3 days a week. I def feel healthier, and as I used to only do strength training, and no cardio, this has been painful.
Basically, there’s no proof or study whatsoever that shows that doing a ton of steps every week improves your health, but there is now scientific backing for high cardio activity = longer life. So I’m kinda excited now that a $30 health tracker might make me live 8 years longer.
So now I’m still doing strength training, but swapping out some of my core and leg exercises for HIIT ones that hit the same muscles, but keep my heart rate up.
Well, not sure you gained me 8 years comrade, but your comment made me realized I’ve been skipping cardio for a couple months now, so I got a HIIT workout in today
A few months ago I got a Xiaomi Mi band fitness tracker (they’re only like $30 USD), but I mainly used it for the notifications. Then I noticed this weird thing called PAI(personal activity intelligence) on it (you get a weekly score), and looked it up.
So some health researchers did massive historical studies, in Norway, China, and the US ( > 500k people followed for years), and came up with a health indicator based mainly on your heart rate (resting and max), and age.
They found that people who acheived a certain threshold of heart rate activity per week, live on average 8 years longer, have less chance of cardio-vascular-disease and even less dementia. Then they created a formula to track it, and made it into a point system, where you try to keep above 100 PAI in the last rolling week. They found in PAI trials that people tend to stick with it longer, because its an acheivable goal, and for some reason its motivating to earn points like XP in a video game.
So 2 weeks ago I kicked my ass to get my PAI above 100, and now I’m maintaining it by doing intense cardio 2-3 days a week. I def feel healthier, and as I used to only do strength training, and no cardio, this has been painful.
Basically, there’s no proof or study whatsoever that shows that doing a ton of steps every week improves your health, but there is now scientific backing for high cardio activity = longer life. So I’m kinda excited now that a $30 health tracker might make me live 8 years longer.
So now I’m still doing strength training, but swapping out some of my core and leg exercises for HIIT ones that hit the same muscles, but keep my heart rate up.
Here’s some good articles about it:
Well, not sure you gained me 8 years comrade, but your comment made me realized I’ve been skipping cardio for a couple months now, so I got a HIIT workout in today
🫡
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Do you do cardio before or after you lift? Or does it not really matter?
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