#41

I can really recommend an airbike for a whole body cardio workout; you can use it for zone 2 training and for intervals. For intervals I like 4x 6 min with 3 min rest, I use this one;

1 Like
#42

@RapAdmin I backward walking 3-4 days a week. Every time I lift weights I’ll do backward walking on a unpowered treadmill. 1x/week I’ll walk backwards around a track. The reasons are different for each. Treadmill is a “kneesovertoesguy” thing that I started when I had knee pain. It really helped so I keep doing it. The track walking is a brain workout. I have to think about what I’m doing when walking backwards so I’m getting a bit of a brain body connection workout. I also spin around when I walk backwards to up the ante.

I recommend both but few take it up. The treadmill work has attracted comments over time.

4 Likes
#43

Absolutely.
I probably should be doing it regularly, but so far I have only used it when I have started to develop knee pain. I prefer the unpowered treadmill at the gym for this.
And, yes, I can see from some people’s faces that they wonder: What does that old fart think he’s doing.?

3 Likes
#44

I occasionally do this at the gym on a treadmill and the results are immediately noticeable in terms of strengthening lower quads and i also feel that it helps loosen hip flexors.

3 Likes
#45

Another favourite exercise hack of mine is to have a chin up bar in my office for dead hangs. Great for shoulder health (prevents all sorts of rotator cuff problems) loosens upper back, and decompresses everything. Also good for a mini core work out if you add leg raises. Plus it improves grip strength which might be good for longevity and brain health

6 Likes
#46

For those who are taking L- Citrulline, has anyone tried Citrulline Malate @John_Hemming

Citrulline Malate is a synergistic combination of two compounds:

  • L-Citrulline (a non-essential amino acid)
  • Malate (malic acid, a key intermediate in the Krebs cycle)

Key Benefits & Mechanisms

  1. Nitric Oxide (NO) Boost:
  • Citrulline converts to L-arginine in the kidneys, which then fuels NO production (vasodilation → improved blood flow).
  • Superior to arginine: Citrulline bypasses liver metabolism, yielding 2x higher blood arginine levels.
  1. Energy & Endurance:
  • Malate supports ATP production (Krebs cycle), reducing fatigue during exercise.
  • Combined effect: Delays lactate buildup + enhances workout performance (study).
  1. Cognitive & Cardiovascular Support:
  • Increases cerebral blood flow (potential cognitive benefits).
  • May lower blood pressure (caution with antihypertensives).

Your Protocol-Specific Notes

Dosing & Timing

  • Pre-Workout (3–6g): Maximizes pumps/endurance (take 30–60min prior).
  • AM/PM (3g + 3g): Sustained NO for BP/cognition (avoid with beetroot if BP <110/70).
  • Nighttime (1–2g): May improve sleep via vasodilation (anecdotal).

Synergies in Your Stack

  • With Beetroot: 20% greater NO vs. either alone (but stagger to avoid hypotension).
  • With Fish Oil/CoQ10: Enhances endothelial function + mitochondrial energy.

Safety

  • Avoid with PDE5 inhibitors (Viagra/Cialis → risk of severe hypotension).
  • Monitor BP if combined with telmisartan/amlodipine.

Citrulline Malate vs. Pure Citrulline

Form Pros Cons
Citrulline Malate Better endurance (malate), faster absorption Sour taste (powder)
Pure Citrulline Higher citrulline dose per gram No energy (malate) benefit

Your Optimal Choice: Citrulline malate (for workouts + ATP support).

2 Likes
#47

I use citrulline malate and glycine together in my decaf tea after dinner. It could be why I have such low BP at night. Glycine removes the sour taste. When you mix them together in a decaf tea, it tastes like lemonade and is quite delicious IMHO.

1 Like