Know What's Happening in Fitness
Know What's Happening in Fitness
Cycling’s New ‘Compound Score’ Challenges Watts‑Per‑Kilogram Metric
A study led by Peter Leo and John Wakefield argues that the traditional watts‑per‑kilogram (W/kg) metric poorly predicts race outcomes. They introduce a ‘compound score’ that blends absolute power with relative power, and early adopters such as Red Bull‑Bora‑Hansgrohe are already using it for talent scouting.
Half‑marathon runners are advised to use heart‑rate data strategically on race day rather than ignoring it. Experts recommend staying within 70 %–90 % of one’s maximum heart rate, calculated via the Tanaka equation, and pairing this metric with a perceived exertion rating of 6–7. Environmental conditions, sleep, stress, and substances like alcohol can cause heart‑rate spikes, so runners should interpret the data in context. Combining heart‑rate zones with RPE helps avoid early over‑exertion and aligns effort with target finish times.
Physical therapist Marissa Cummo explains that prolonged sitting shortens the hamstrings, leading to tightness, back pain, and injury risk. She outlines primary causes—inactivity, overuse, injury, and muscle imbalances—and details the consequences of tight hamstrings on posture and mobility. Cummo recommends...
Recreational tennis players, especially weekend warriors, face a high rate of preventable injuries due to inconsistent training and poor biomechanics. Experts Dr. Jordan Metzl and Dr. Howard Luks identify tennis elbow, shoulder overuse, knee strain, ankle sprains, and lower‑back pain...
The aaboRing Health & Fitness Tracker Smart Ring, unveiled at CES 2025, offers AI‑driven health monitoring for entrepreneurs. Priced at $199.99 (down from $399), it continuously measures heart rate, HRV, SpO₂, respiratory rate, stress and sleep stages. Its AI engine...
Polish athlete Adam Roszkowski turned a decade of elite ballroom dancing into a competitive edge for strongman events. The dance training gave him deep‑muscle connectivity, superior footwork, and injury resilience, allowing a 260‑lb body to sprint 40 yards in 4.7...
Paul Laursen, triathlete‑coach and co‑founder of Athletica AI, discusses how artificial intelligence is reshaping endurance training. Athletica AI delivers hyper‑personalized training plans by ingesting real‑time physiological data and applying machine‑learning models. Laursen highlights measurable performance gains, reduced injury risk, and...
Rhodiola rosea improves performance and decision-making under fatigue 🧠⚡️ This new study recruited 24 competitive football players to a 4-week supplementation protocol taking either either… 1️⃣ Rhodiola rosea (2.4 g/day) 2️⃣ Placebo Physical, technical and cognitive performance plus haematological markers were assessed pre- and...
For better or worse I personally view a half marathon as an 8 mile tempo + an 8k/~5mile race This usually look like: - Miles 1-2 ~5-10”/mi slower than goal pace - Miles 2-8 right at or below goal pace - Miles...
The article reviews six runner‑approved energy gels, detailing each product’s carbohydrate count, calorie load, sodium level, caffeine content, and unique ingredients such as chia amino acids, hydrogel technology, or organic maple syrup. It highlights pros and cons, from gentle digestion...
My latest post on the #MADcrew forum: Two athletes. Both training for endurance events. But with completely different engines. Here’s what the #PerformanceModeling data says about how @JohnGoldman and @inaki_delaparra actually work… https://t.co/oCTDk9EAjt
Didn’t feel like training this morning, trained anyway. Front Squats for Brunch. Warmups then 3 x 3. https://t.co/uo3pTNjfNn
Google announced that its Gemini AI engine will power a new "Coach" feature across Fitbit devices, allowing the platform to draw on users' medical records for personalized guidance. The rollout follows a migration of Fitbit accounts to Google accounts and...
Veteran lifter Dave Tate argues that the long‑standing “train till you puke” mantra is counterproductive. Decades of experience show that pushing to the point of vomiting creates CNS fatigue and hampers recovery, turning a perceived badge of honor into a...
Isometric exercise—holding static poses for two‑minute bouts—has emerged as a time‑efficient way to improve cardiovascular health. A 2023 meta‑analysis of nearly 16,000 participants showed that three weekly 14‑minute sessions cut systolic/diastolic blood pressure by 8.2/4.0 mmHg, roughly double the reduction achieved...
Pickleball, a fast‑growing court sport, blends aerobic, interval and balance training, offering a comprehensive workout in a compact 20‑by‑44‑foot space. Physical therapist Jim Edwards highlights that players spend about 70 % of game time in moderate‑to‑vigorous heart‑rate zones, burning roughly 6‑10...
Sports‑medicine physician Dr. Dominic King outlines a systematic approach to running faster, emphasizing three pillars—form, agility, and power. He recommends mixing interval training, hill sprints, and shuttle runs with dedicated strength, flexibility, and breathing work. A weekly plan of two...
The roundup presents new nutrition research ranging from a proposed dietary reference intake (AI) for creatine in adults to functional‑food studies showing coffee pulp extract lowers cholesterol and weight, beetroot juice improves post‑sprint agility in soccer players, KSM‑66 ashwagandha gummies...
A simple way to add plyometrics to your program A little goes a long way with these exercises Jumps & Bar Hangs > Scrolling https://t.co/CIzbczIcaD
Never stay up late for something you would not get up early for. Sleep deprivation in both children & adults: ❌Irritable ❌Unmotivated ❌Depressed & anxious ❌Drowsy & poor energy ❌More exerted with less effort 🍻Can lead to making poor and fatal choices ⬆️Disease risk,...
Cottage cheese is enjoying a resurgence among runners because a single cup delivers roughly 25 grams of high‑quality protein, making it an inexpensive post‑workout fuel. Sports dietitians recommend this protein level for muscle repair and glycogen replenishment. The article highlights texture‑friendly...
What should the core be doing during hip thrust? Many will say staying in neutral throughout the entire movement. Someone will say that you should be in a posterior pelvic tilt at the lockout. Most people agree that you should...
Strength and conditioning coach Ashley Jones outlines the CARE programming system—Core, Accessory, Rehab Exercise—as a versatile framework for rugby athletes. The model can serve as an entrée, main course, or standalone recovery block, adaptable to full‑body or split sessions with...
Patrick Allen attempted the 5.11a/b trad route Coarse and Buggy in Joshua Tree, using a series of loud power screams to power through its crux layback. Despite the vocal effort, he fell roughly 15 feet into the stem corner, underscoring the...
Most people don't need more protein to build muscle. They need to train more. Protein isn’t the main driver of adaptation, training is. Muscle growth, strength, and metabolic health are primarily stimulated by mechanical tension and progressive overload, not just a higher...
The article explains that cycling can contribute to muscle growth but is far less efficient than dedicated strength training. It distinguishes between hypertrophy and pure strength work, noting that beginners, older riders, and clinical populations can gain noticeable strength from...
Cyclist Trevor Raab experienced recurring right‑knee soreness that persisted despite ice, rest, and ibuprofen. A certified trainer identified tight quads, calves, and poor core stability as the root causes and prescribed three daily foam‑roller exercises. After four weeks of 15‑30 minute...
A recent review of longitudinal running studies finds that runners’ biomechanics improve automatically as mileage accumulates, without the need for conscious technique drills. Implicit learning refines stride length, foot strike and cadence, leading to measurable gains in oxygen efficiency and...
A new data-driven study of over 18,500 Ironman‑distance finishes shows that the run, not the bike, remains the most decisive leg, accounting for 41 % of final‑position variance. However, the bike’s relative importance has risen, matching or surpassing the run in...
I've always believed that the body is capable of more than we think, if we give it the right conditions. A full IRONMAN build spans 20 to 30 weeks. Peak training weeks for age-group athletes regularly exceed 15 to 20 hours...
Mahindra Lifespace Developers Ltd unveiled phases 1 and 2 of its Mahindra Rainforest mixed‑use township on LBS Marg, Kanjur, Mumbai, with a projected gross development value of about Rs 3,000 crore. The launch underscores the firm’s focus on premium, sustainability‑driven housing in...
Taurine supplementation for heat tolerance 🌡️ This new review examined whether taurine supplementation can improve… 🥵 Thermoregulation 🔥 Heat tolerance ⚡️ Performance …during exercise in hot environments, and how it integrates with strategies like heat acclimation, cooling, and hydration 📚 Here are the key findings...
A 46‑year‑old member of F45 describes a five‑day weekly routine that blends resistance training, hybrid cardio‑resistance classes, and varied cross‑training activities. Over 1.5 years she added three pounds of muscle, lifted 33 lb dumbbells, and deadlifted over 100 lb, ranking second in a...
A good marathon program allows enough time for periods of stable total mileage, and long run distance. Increasing both mileage and volume in a nonstop linear pattern usually means the timeline is tight, which leads to issues.
Please stop telling people with osteoporosis not to lift anything heavy... I've heard it from docs, PTs, Trainers, etc... This might seem protective... but it's not. This risk calculation... A hip fracture in an older adult carries a one-year...
SRT10 Altevol Centre of Excellence Cricket Academy, endorsed by Sachin Tendulkar, opens on April 10 in Ahmedabad on a 40,000‑sq‑yard campus. The facility provides professional nets, a match‑ready ground, a high‑performance gym and a running track for young aspirants aged five...
Changing your workout time of day impacts everything from mood to performance. The most common adjustment takes place when someone decides to exercise in the morning. Here are six tips for safely making a smooth transition to morning exercise: ...
Acute and chronic effects of high-intensity interval training on selected exerkine secretion in health, disease, and aging: a systematic review https://t.co/EqwyebvN62 https://t.co/yOQgxagZER
The Ready State Podcast featured Kyle Harris, CEO of BrainLit, to explain biocentric lighting—a science‑based approach that treats light as a biological signal rather than merely visual illumination. Harris highlighted how modern indoor environments, where people spend roughly 90% of...
You can remember scores from Super Bowl games but you can't remember to grab protein and carbs before and after training? Come on 💪
Sauna data interesting. Need a study that actually measures BDNF etc and clinical outcomes to really prove. But I am doing it. Low risk. The evidence for cold afterwards is weak
Pamela Chapman‑Markle, a 70‑year‑old UltraRunning ambassador, completed Florida’s Space Pirate 100‑mile ultramarathon in 21:33, finishing third among women and fourth overall. The race traced a point‑to‑point coastal route from Cape Canaveral to Jensen Beach, featuring a night‑time detour through Fort...
Sugar is often labelled as “bad” for health, but it’s also promoted as beneficial for athletes during exercise. This blog examines the evidence to answer the key question: is sugar actually harmful or helpful for athletic performance? https://t.co/cB8u2DUSAq https://t.co/Sq7VgtdkGx
What glucose sensors reveal about fuelling and performance? CGM in sport explained by the scientists behind the research. Sign up now: https://t.co/eN6PetWMGW https://t.co/AUFyq1xE8w
GE HealthCare and Springbok Analytics have signed a development agreement to fuse Springbok’s AI‑driven muscle‑analysis platform with GE’s advanced MRI scanners. The collaboration will enable rapid, full‑body MRI exams to be transformed into detailed 3‑D maps that quantify up to...
Understanding how supaspinal and spinal CNS fatigue mechanisms work during exercise allows us to program training variables optimally . See more in this week's free Patreon article. https://t.co/6i4w1tPtdL
I think this glute growth formula would work very well. The main thing is to get super strong at the big, basic glute growing movements.
Winter’s extreme cold and snow left many runners deconditioned, disrupting training plans and canceling races across the U.S. As temperatures rise, experts warn that a sudden return to pre‑winter mileage can increase injury risk. Cardiologist Dr. Tamanna Singh and coach...
Coming from Toronto and trying do mile reps in the middle of a heat wave in Tucson, I keep this study in mind: “Deception of ambient and body core temperature improves self paced cycling in hot, humid conditions,” Castle et al.,...
The Rate of Perceived Exertion (RPE) scale lets lifters gauge effort instead of relying solely on fixed percentages of a one‑rep max. By estimating reps‑in‑reserve, athletes can adjust load daily to match sleep, stress, nutrition and fatigue levels. The article...
Coach and ultrarunner Meg Takacs emphasizes glute medius conditioning to protect knee stability. She outlines four targeted exercises—Cossack squats, weighted glute bridges, abduction/adduction drills, and box step‑ups—each with scaling options. Proper form shifts load from the knee to the glutes,...
