Know What's Happening in Fitness
Know What's Happening in Fitness
Exercise intensity equals volume in reducing chronic disease risk
Two UK Biobank studies of 100,000 adults found that, for the same total weekly movement, higher‑intensity bouts are linked to a lower incidence of eight major chronic diseases. A separate analysis showed that accumulating roughly 150 minutes of moderate‑to‑vigorous activity per week reduces all‑cause mortality risk.
A recent study in Medicine & Science in Sports & Exercise examined how perceived effort influences the physiological benefits of interval running. Seventeen runners completed three 3‑minute interval sessions at effort levels 6, 7, and 8 on a 0‑10 scale, and time spent above 90% of VO2max was measured. The results showed that effort level 7 maximized time in the high‑intensity zone, while level 8 offered no additional benefit. Researchers suggest that a 7‑out‑of‑10 effort is the sweet spot for this specific workout format.
The forum thread argues that most lifters benefit more from simple, consistent programming than from complex concepts like effective reps or intricate exercise variations. Contributors cite classic compound movements, reasonable volume, and progressive overload as the core drivers of strength...
The author outlines a multi‑day training regimen that blends heavy shoulder work, weighted‑vest rucking, and a Norwegian 4×4 high‑intensity run. The shoulder circuit includes push presses, kneeling LM presses, DB cleans, IYT drills, and side raises, followed by cadence work....
Some of my go to nutrition for long runs to get my carbs in. #fuelthefinish #fuelthebody
Runner’s World reviewed four weighted vests to match a range of fitness goals, from hardcore rucking to casual walking. The GoRuck 2.0 tops the list with a 60‑lb adjustable capacity and rugged 1000D Cordura construction, while Centr’s 20‑lb sand‑bag model...
1/ Big update in exercise science: ACSM has revised its resistance training Position Stand for the first time since 2009. That is a 17-year gap, and a lot has changed. 🧵https://t.co/Vk3yQj3Rmp https://t.co/ImSPWsYTZz
Athletes cramp for 3 common reasons: 1. Lack of hydration and minerals 2. Inadequate pre-competition fueling 3. Poor conditioning/training preparation and warm-up Low-carbohydrate diets also cause the kidneys to excrete more sodium and water, which can further increase cramping risk. My tips to prevent muscle...
The Fit to Farm column stresses that everyday mobility hinges on the simple principle of “use it or lose it,” with squatting highlighted as a foundational movement for farm workers and anyone aging in place. It explains how squatting underpins...
2026 Bike Position Lowering the periscope is the main thing I wanted to change - in 2025, my head was up in the flow Panel is Roth '25 vs the best in the business Video is from my fit session with @matsteinmetz I...
Dad Camp: Stage One Oro Valley Tri Ax did the sprint and I did the Intermediate distance Nice to repeat events to benchmark how we're doing I took 10 minutes out of last year's time and was faster across every discipline. Pulled up my...
In this episode of the Empirical Cycling Podcast, hosts Coley Moore, Erica, and Fabiano dissect common mistakes cyclists make when trying to improve their Functional Threshold Power (FTP) and offer practical solutions. They discuss flawed testing protocols, the danger of...
Some workouts don’t go as expected. It could be due stress, travel, poor sleep, increased non-running physical activity etc. If I start a workout like 5x2k at half marathon pace and it’s feeling way harder than usual, I’ll make adjustments....
All these budding exercise physiologists and strength coaches. 🤦♂️🤦♂️ This is made up slop. Walk all you want. None of your muscles are working hard when you’re walking and your adductors are firing too. Is walking enough? No. You need strength...
Spring fitness writers argue that sticking to identical gym routines quickly leads to physiological adaptation and performance plateaus. Introducing periodized training—structured blocks of 4‑6 weeks each with distinct strength, power or endurance goals—can reignite progress and keep workouts engaging. Experts...
If you are racing the NYC Half tomorrow, remember to stay patient early so that you have strength and turnover in your legs for the final 5K. Those rolling hills towards the end aren’t easy. That final mile has a...
Low dose caffeine pouches - a novel performance strategy? ☕️ This new study recruited 19 active adults to complete 3 x physical performance testing sessions after taking either… 1️⃣ 80 mg caffeine pouch (similar to snus) 2️⃣ 80 mg caffeine gum 3️⃣ Placebo gum 💊...
Physical therapist Ed Marsh outlines why most people skip exercise—citing lack of time, knowledge, support, money, and motivation—and offers a frugal, low‑cost fitness plan. He emphasizes micro‑workouts, simple home exercises, and leveraging social networks to overcome barriers. The article includes...
I’ve seen a lot of benefit with this approach. Those who can do ~2/3 of race distance roughly at race pace with minimal decoupling generally don’t fade in the last 25% of their race. This method also keep athletes a...
We massively overestimate how much exercise is needed. Study after study show the benefits for cardio fitness, longevity, and strength come from: 1. Intensity (at very low volume). 2. Consistency. Volume basically doesn't matter beyond a low amount, except for getting...
The power‑to‑weight ratio (watts per kilogram) is the premier metric for estimating a cyclist’s climbing speed, translating raw power into how quickly each kilogram of mass can be moved uphill. While absolute watts dominate on flat terrain, weight‑adjusted power shines...
Eggs, Protein Cakes, butter, and real maple syrup. My absolute favorite preworkout meal. ❤️💪🏻👏🏻 https://t.co/aRCGs1TegJ
Most athletes ruin their season the same way: They increase volume AND intensity at the same time. Rule #1 of season planning: Pick one. Volume first. Intensity later. And “later” is usually much later than your ego thinks.
Peter Abraham, a former pro cyclist now 62, attributes his continued speed and endurance to mastering three core skills: comfortable group riding, precise cornering, and a competitive mindset. Over the past 15 years he rebuilt his fitness while coaching Bicycling’s...
“one of the kids at 90% compliance went from 105 ish to 116 maximum” ⛳️ Golfers trust the program.
My favorite five PT exercises. These exercises improve running economy and comfort on the bike. They are simple, can be done quickly and have a great return on investment. Even if you only do them once a week, they will help....
Ultra‑runner Pat Heine explains that training for a 200‑mile trail race can rely on short, repeatable segments rather than long mileage. By applying the “chunking” method—breaking a massive goal into manageable pieces—he builds both physical strength and mental resilience on...
What does your warm-up look like? Every time in the gym or on the trail. This is mine. I might look goofy on the trail... but this gets the relevant systems warmed up. https://t.co/wHA2KNgOvU
NEW OPEN ACCESS PAPER: Monitoring Training Effects in Athletes: A Multidimensional Framework for Decision-Making https://t.co/1cJkc52JzY https://t.co/dYhNXnyGF4
Experts explain that both walking and running satisfy the CDC’s 150‑minute weekly activity recommendation, but each offers distinct advantages. Walking provides a low‑impact, beginner‑friendly option that can be intensified with hills, weighted vests, or intervals, supporting cardiovascular health and chronic...
Stiff hips | 3 exercises These 3 exercises focus on strengthening the muscles surrounding your hips while improving hip mobility and control. When you sit a lot, the hips often become stiff not only because muscles are tight, but because they...
How to know you're "ready" for a specific distance: Complete a ~2/3 (Metric) simulation at race-pace as a regular training session with... - Minimal decoupling between pace/HR - No extended recovery needs beyond that of a regular loading day. For a marathon, I think...
Runner Mallory Creveling battled chronic calf tightness while training for a marathon and sought physical‑therapy guidance. The therapist prescribed two daily static stretches—straight‑leg and bent‑leg—held for two minutes each, targeting the gastrocnemius and soleus. She also added seated and standing...
Rating of perceived exertion is the simplest metric in cycling. It requires zero equipment and little understanding. It’s the simplest and most honest way to ride in a sport that keeps getting more and more complicated. When your power meter...
I deadlifted 190kg, squatted rhe same, and benched 125kg But I could barely run a mile I was coaching people every day and while i looked like I walked the walk, my fitness told a different story ‘Be an instrument, not an ornament’...
Since Nike introduced the Vaporfly in 2016, carbon‑plated “super shoes” have accelerated marathon times and reshaped performance benchmarks. Their ultra‑soft foam, high stack height, and stiff carbon fiber plates alter foot‑strike patterns, shifting load toward the forefoot and changing ankle...
A little bit of knee cave is NOT dangerous. Even a lot of knee cave might not be. Stop letting Jeremy from Planet Fitness tell you how to lift.
Jim Vance, former professional Olympic‑distance and Ironman triathlete, now leads 80/20 Endurance and authors the training guide Run with Power. In a recent interview with Coach Matt, Vance reflects on his racing career, the transition to coaching, and the data‑driven...
The Velo podcast episode dives into three hot topics: recent road‑race misconduct that led to disqualifications and fines, Giant’s fourth‑generation Propel claiming an 18‑watt aerodynamic advantage, and Cannondale’s new CAAD14 launch that arrives heavier with a non‑sellable brushed‑aluminum version. Hosts...
Found some old notes on athletic development. Thought it might be helpful for some coaches. #LTAD Coordination...strength...mobility Birth to age 6: Coordination: developed through movement and play Strength: developed through movement and play Mobility: In abundance since birth, move and maintain. 7 to age 12: Coordination:...
I think accurate heart rate measurements are helpful for training, but NOT during the run. I use HR/pace analysis combined with RPE for myself and my clients, but I rarely ever tell someone to check their HR while running. Monitoring...
Athletes increasingly rely on ultra‑processed sports nutrition products such as gels, drinks and recovery shakes, but these items are engineered for rapid energy delivery and post‑exercise recovery rather than everyday sustenance. The article argues that the health risks associated with...
Base training, a low‑intensity mileage buildup, is often dismissed as only for beginners, but experts say it’s a cornerstone for runners at any level. The article outlines nine scenarios where returning to a base phase—after a race, burnout, extended time...
The article warns that a singular focus on maximal lifts often leads to pain, injury, or burnout, forcing lifters to confront health issues later. It argues that true strength is the ability to keep lifting over a lifetime, not just...
True performance training doesn't hide behind 'injury prevention' labels, it's bold, heavy, and intentional. When you chase real force production with quality reps at 80%+, the body adapts robustly; the injuries often prevent themselves as a byproduct. Golfers, fighters, and...
There is ongoing debate whether dehydration impairs athletic performance. This blogs outlines important considerations for measuring the effect of dehydration, with consideration for possible sex differences in hydration recommendations. Click here: https://t.co/WhgMjTzKLd https://t.co/wChlQIt2EM
FINIS co‑founder John Mix explains how the company’s technique‑first ethos, born from a monofin discovery in 1993, guides every product decision. By observing pool‑deck pain points, FINIS rapidly prototypes gear that teaches, from the Front Snorkel to the Fuse Openback...
In the latest podcast, I look at how adding load can actually improve movement quality for certain individuals in specific situations, as counterintuitive as it may seem. https://t.co/nAcesV7bCd https://t.co/xCCRVH5sYE
Get off dat ass. 8 minutes a day of vigorous exercise linked to a 36% lower mortality risk. Benefits start at 2.2 min/day. https://t.co/UQlUv8NHI7
Clear science. Practical guidance. Common myhts challenged. Join us to learn how to use CGM effectively and responsively with atheletes. https://t.co/q43bbIu6Me https://t.co/Yl2muIZiGN
Back has always been a weak spot for me. But putting in the work to build it is fun. Give it time… Pumped for Friday. Let’s go! 💪🏻🚀 https://t.co/UKx1xWUOyt
