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;
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@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.
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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.?
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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.
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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
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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
- 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.
- Energy & Endurance:
- Malate supports ATP production (Krebs cycle), reducing fatigue during exercise.
- Combined effect: Delays lactate buildup + enhances workout performance (study).
- 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).
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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.
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