Can we keep banana in the fridge

[Nut]

I not being bad or mean. I really wanna help. Share some experience .But some things just don't add up.

I really got 练过的。also can't reach his standard. Zone 4......

To be honest, at his age, (I am assuming he is above 50) dont worry about all these stats. Most important is endurance training.

 

[rocket]

To be honest, at his age, (I am assuming he is above 50) dont worry about all these stats. Most important is endurance training.

endurance training......

 

[rocket]

To be honest, at his age, (I am assuming he is above 50) dont worry about all these stats. Most important is endurance training.

The mindset v important.

 

[Nut]

The mindset v important.

Yep. Very important. But nevermind lah. We all built differently. Different methods to achieve fitness. Also, fit doesnt mean live long. Seen to many fit people fet heart attack, stroke and cancer. There is only so much one can do. The rest depends on whether the one up there likes my face or not. If he doesn't like, one stroke I die.

 

[rocket]

Maybe his max heart rate isn't correlated to his age.

Will collapse and cardiac arrest.
Don't understand why everything need to first and better than others .

 

[Nut]

Will collapse and cardiac arrest.
Don't understand why everything need to first and better than others .

Maybe he needs to recalibrate his max heart rate on his smart watch. His max heart rate isn't the standard 220-current age.

 

[rocket]

Yep. Very important. But nevermind lah. We all built differently. Different methods to achieve fitness. Also, fit doesnt mean live long. Seen to many fit people fet heart attack, stroke and cancer. There is only so much one can do. The rest depends on whether the one up there likes my face or not. If he doesn't like, one stroke I die.

Haiz .....

 

[rocket]

Maybe he needs to recalibrate his max heart rate on his smart watch. His max heart rate isn't the standard 220-current age.

Actually zone 4 is anytime cardiac arrest. He can do for 30 mins. I suspect he ex ranger navy seal instructor.

 

[Nut]

Actually zone 4 is anytime cardiac arrest. He can do for 30 mins. I suspect he ex ranger navy seal instructor.

Tiagong a few days ago, a 60yo swimmer died in a public swimming pool. Heart attack and drown. Not published in news (yet). I dont want to say which pool. My lifeguard friend told me one.

 

[rocket]

Zone 4 is considered intense interval training .

How to Train in Zone 4 (Intervals)
Because Zone 4 is difficult to sustain, it is best utilized through High-Intensity Interval Training (HIIT) to prevent overtraining

 

[Boonsiong]

Bro @rocket bro @Nut
I based my zone 4 on Apple watch

I don’t go to hospital to test my zone 4

 

[rocket]

Tiagong a few days ago, a 60yo swimmer died in a public swimming pool. Heart attack and drown. Not published in news (yet). I dont want to say which pool. My lifeguard friend told me one.

@Boonsiong I and @Nut really treat u as bro and friend. Not trying put u down.
Safety first.

 

[Nut]

Bro @rocket bro @Nut
I based my zone 4 on Apple watch

I don’t go to hospital to test my zone 4

Your max heart rate could be much more than 220-your age. The watch just default to this. So you may need to calibrate.

 

[Boonsiong]

Your max heart rate could be much more than 220-your age. The watch just default to this. So you may need to calibrate.

Later I show you the time I spent on zone 4 based on watch

 

[rocket]

Bro @rocket bro @Nut
I based my zone 4 on Apple watch

I don’t go to hospital to test my zone 4

Zone 4 usually most ppl can only last not long. U can do 30mins is more than 6km

 

[Nut]

To find your true Max Heart Rate (HR), bypass age-based formulas (like 220 - age), and run a field test while wearing a heart rate monitor or fitness tracker.

Follow this protocol to test and update your metrics:

The 20-Minute Field Test

1. Warm up: Jog easily for 10–15 minutes.
2. The Build-Up: Start a 20-minute continuous run or cycle at a hard, sustainable pace.
3. The Final Push: In the last 3 minutes, push to maximum effort (a pace you can barely maintain).
4. The Sprint: Go all-out for the final 30 to 45 seconds.
5. The Result: Your highest recorded heart rate during that final sprint is your true Max HR.

How to Recalibrate on Your Device
Once you have your true Max HR, manually update your device to ensure accurate training zones and calorie burns.

• Garmin: Open the Garmin Connect app → select your device → User Settings → Heart Rate Zones → enter your Max HR.
• Apple Watch: Open the Watch app on your iPhone → tap Workout → Heart Rate Zones → set to Manual.
• Whoop: Open the app → tap Plan → Heart Rate Zones → manually adjust Max HR.

If you are using a more generalized method, you can try an alternative calculation like 211 - (0.64 × age) which provides a much closer estimate for active adults.

 

[rocket]

Later I show you the time I spent on zone 4 based on watch

Zone 4 run 30mins .
The Bad (Risks)

• High Stress: It places high demands on your joints, muscles, and nervous system.
• Burnout Risk: Doing too much Zone 4 training can lead to overtraining or injury

• Who it’s for: Athletes training for races, improving VO
  
  max, or building speed.
• Who it’s not for: Beginners, or those looking to build an easy aerobic base (which is better suited for Zone 2).
• How much to do: Fitness experts generally recommend that Zone 4 workouts make up only 5–15% of your overall weekly training volume.

 

[Boonsiong]

Zone 4 usually most ppl can only last not long. U can do 30mins is more than 6km

Very confuse now
Follow Apple Watch also salah
Eat 4 eggs also Salah
哎呀 伤脑筋

 

[Nut]

Very confuse now
Follow Apple Watch also salah
Eat 4 eggs also Salah
哎呀 伤脑筋

Not Salah.
Watch max heart rate / zone status is default calibrated to 220-age.
Your true max is probably different from the default.

 

[Boonsiong]