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.
Ironwarrior25 logged a high‑intensity rowing and clean‑and‑jerk session on March 11, completing a 50‑calorie row, 30 reps at 40 kg, a 40‑calorie row, 20 reps, a 30‑calorie row, and 10 reps at 50 kg in 18 minutes. The athlete recorded a 1:51.7 split on 10 m erg sprints the previous day and later posted six 1500 m rows at a 1:50.3 split. Emphasis on thoracic mobility preceded the lifts, highlighting a holistic approach. The log underscores how consistency drives rapid performance gains.
MuscleBvll has rolled out a suite of updates aimed at improving workout personalization and user experience. The app now supports percentage‑based training programs, automatically adjusts reps, sets and rest based on selected goals such as hypertrophy, and lets users customize...
The link between the menstrual cycle and elite sport performance is shifting from anecdote to science. Estrogen and progesterone fluctuate across follicular, ovulatory and luteal phases, acting as neurotransmitters that modulate attention, memory and risk‑taking. Studies show some women react...
Sports dietitian Kate Patton explains that both pre‑ and post‑workout nutrition are crucial for optimal performance and recovery. A balanced meal rich in carbohydrates and moderate protein 3‑4 hours before exercise fuels the session, while a quick carb‑protein snack 30‑60...
Dumb thing PTs say: “Your knee hurts because you’re quad dominant.” Since when did strength become a weakness? Strong quads are not the problem. Weak quads, weak hips, weak hammies, poor load tolerance, and bad programming are.
A recent review dissected four viral fitness trends—Japanese interval walking, the 75 Hard challenge, dead hangs, and Pilates—comparing their popularity on TikTok with peer‑reviewed evidence. Japanese walking showed measurable improvements in strength, aerobic capacity, and blood pressure, though adherence was modest....
Not a fan of supersets. Both exercises are great but you’ll see better results doing them traditionally instead of back to back.
People blame genetics for being out of shape. But most of the time it's routine. If you walk daily, lift weights a few times a week, sleep properly, and stop eating junk every night… your body changes. Fitness isn't complicated. Discipline is the missing ingredient. FitnessThreads
Two‑time Olympic medalist Grant Fisher is transitioning from track to road racing by targeting the New York City Half Marathon on March 15. To adapt, he swapped short, high‑intensity intervals for longer threshold workouts and boosted his weekly mileage to...
When I have my clients and athletes consistently document: ✅ Sleep ✅ Training ✅ Nutrition & hydration ✅ Reading/studying ✅ Time spent on apps/video games It builds powerful self-awareness around their daily habits what’s truly serving their goals and what’s quietly holding them back. You can’t correct...
Orthopedic surgeon and trail runner Howard Luks warns that many runners mistake comfortable‑feeling runs for proper base training. He explains that cardiovascular fitness (oxygen delivery) and aerobic fitness (oxygen utilization) are distinct, and easy‑day heart rates often sit in the...
Latest @londonmarathon training update: this week I'm running 52 miles with a 22 mile long run this weekend. For the rest of the plan, I'm bumping up to 5 days of running per week (from 4) and bumped the peak...
Grease the Groove (GtG) is a neural‑focused strength method that replaces one‑off heavy sessions with frequent, submaximal reps spread throughout the day. Popularized by Pavel Tsatsouline, it leverages the spacing effect to reinforce motor pathways, improving signal efficiency without excessive...
Trail runners are shifting from pace‑based metrics to effort‑focused workouts to better handle uneven terrain. Coach Jason Koop outlines three core sessions—crest‑and‑flow surges, pace‑change sprints, and progressive hill tempo—each designed to boost strength, acceleration control, and climbing endurance. The workouts...
The PGA Tour has turned its traveling schedule into a high‑tech performance platform by deploying two 1,000‑square‑foot mobile trailers that house a full‑service gym, physical‑therapy suite and a dedicated recovery center. Senior Vice President Andy Levinson oversaw a 2019 redesign...
Your morning routine sets the tone for the entire day. Every morning I start with a smoothie made with: • Protein powder • Berries • Banana • Spinach • Greek yogurt • Milk • Creatine monohydrate I often make a larger batch and portion it out for the week...
I haven't done the following exercises in 15 years: 1. Bench 2. Squat 3. Clean 4. Dead lift I actually think it is ridiculous for non-competitive athletes to EVER do these exercises. Risk of injury simply too high. Much better: 1. Push ups 2. Body squats (kettlebell) 3. Turkish...
A recent Dutch study compared three approaches to quantifying training stress, pitting traditional objective measures against athlete‑reported subjective scores. The researchers found that subjective metrics, such as perceived exertion, aligned more closely with physiological markers of fatigue than objective data...
Cycling enthusiasts often chase daily riding streaks to build habit, boost mileage, and gain social validation. While streaks can reinforce consistency, the article highlights how relentless riding without planned rest leads to burnout, overtraining, and performance plateaus. Expert insights from...
Cyclists often over‑consume carbs, leading to gastrointestinal distress and reduced performance. The American College of Sports Medicine advises 30‑60 g of carbohydrate per hour, matching the intestine’s absorption ceiling of about one gram per minute. Mixing glucose with fructose or maltodextrin...
There is only 1 way to solve any problem: • Up the volume • And up the intensity So here's the daily routine I use when I need to compress 3 months of progress into 3 weeks: • 5 AM — Wake up, cold...
Heat training, traditionally used for acclimation, now shows broader performance benefits for triathletes. A five‑week protocol—two weeks for heat acclimation followed by three weeks of continued exposure—boosts plasma volume, stimulates erythropoietin release, and raises VO₂ max, translating to faster bike...
A common bodybuilding strategy is to perform a single-joint exercise for a given muscle group immediately before a multi-joint exercise that targets the same muscle group. The rationale is that pre-fatiguing the target muscle may allow it to receive...
One of my athletes is returning to sport after injury and had a very vulnerable moment with me today. He knows his body is healed but he doesn’t know if he trusts it yet. Returning from injury doesn’t just require...
In episode 31 of the In Pursuit podcast, former professional strength coach Shane Wallen discusses how to design sport‑specific training programs, drawing on his experience with MLB and NFL teams. He emphasizes a needs‑analysis approach that aligns biomotor demands, off‑season length,...
A three‑level meta‑analysis of 65 randomized trials (3,293 adults) examined exercise combined with intermittent fasting (EX + IF). Compared with exercise alone, fasting alone, or no intervention, EX + IF produced modest but significant reductions in body mass, BMI, body‑fat percentage, waist circumference and...
Went for a running assessment today. Was talking about my gait outdoors vs treadmill and how I felt like I'm favoring a side and Bridgerton-ing when on the treadmill. The PT understood the reference.
🍉NWW “4-2-1; Chew- Nibble- Sip” Fueling Strategy™ to optimize athletic performance: Pick a food from each category on game or training day 👇 4⃣Hrs. out CHEW ✔️25-30g protein ✔️50-75g carbs ✔️20-30 oz fluid 2⃣Hrs.. out NIBBLE ✔️10-15g protein ✔️20-30 g carbs *as needed ✔️10-15 oz...
Long runs are a cornerstone of distance‑training, but coaches stress they should be performed at a relaxed, zone‑2 pace—roughly 90 seconds to two minutes per mile slower than goal race pace or 60‑75% of max heart rate. This slower effort...
Will admit. These weren’t as easy as I thought they’d be ;-). Don’t do as much power or eccentric work for the uppers anymore. Was trying to mix it up. https://t.co/3ioCvmksg5
30 min key takeaways on deliberate heat exposure for health and performance. And unlike the cold plunge, nobody seems to mind the sauna. Then again, hardly anyone is doing the de-frag protocol… which is brutal but very effective. https://t.co/dFR0wVdSpn
The article recounts a medical student’s 12‑week 10K training and draws parallels to medical education. It highlights how early uncertainty, structured rest, and avoiding peer comparison shape endurance and learning. The author argues that a consistent “show‑up” mentality and intentional...
“Normalize high outputs.” One of the Ten Pillars of Feed the Cats ⤵️ #7 Perform in Practice (Moderate Exercise Never Leads to High Performance) https://t.co/rPnfc2m9Cx
Two things that make marathons unhealthy IMO: 1. Inadequate preparation. 2. Inappropriate pacing (for your fitness). Both are very common, but that doesn't make running a marathon inherently unhealthy.
Runna, the AI‑driven running app acquired by Strava, has faced criticism after users reported shin splints and stress fractures linked to its aggressive training plans. While injury rates among runners already hover between 27% and 52% annually, the app’s default...
Nutrition Mistakes Baseball Players Make 1. Not Eating Enough Quality Carbohydrates: Baseball players often under-fuel with carbohydrates, which are the body’s primary energy source during long practices, doubleheaders, and intense training sessions. Without enough quality carbs, players risk fatigue, slower reaction times,...
Football athletes place incredible demands on their bodies explosive sprints, hard cuts, collisions, and repeated high-intensity efforts. Yet many high school and college players are underfueling, especially when it comes to calories and quality protein. This can lead to fatigue,...
A runner attempted an 18‑mile long run at marathon pace right before a 12‑hour workday, then pushed straight into standing tasks, leading to severe fatigue and a subsequent injury. The author admits skipping essential recovery steps—stretching, refueling, and rest—triggered the...
Much like with strength, speed & power training. Conditioning will look different with training age. In combat sports the aerobic base or work capacity you needed early on is not what you need later. MMA fighters in particular are involved...
Comment ‘SYSTEM’ and I’ll show you how we got Ross these results, not by becoming a fitness robot, or a boring bro - but as a busy business owner who wanted to perform at his best
The author posted a three‑day workout log, starting with a light kettlebell press on Monday, moving to a medium‑intensity press routine on Tuesday, and finishing with easy box squats on Wednesday. Weight selections rose from 45 lb to 70 lb for presses,...
For elite performers, it makes some sense to chase the shiny objects, the minutia that may not actually help. For the masses, it doesn't. Elites have already tapped out the stuff that makes 99% of the difference. The masses...
Runners often neglect the lower‑leg complex, yet calves, shins, ankles and feet absorb each footstrike and can become tight after mileage. Incorporating a short yoga routine—reclined foot stretch, toe squat, garland pose with heel lift, and half hero pose—restores mobility,...
I’m 6 weeks out from a half marathon, so we’re firmly in the “big workouts with big recovery” time of the cycle. Today was ~ 12 miles with 12km at ~95% of goal pace. This automatically means recovery to easy...
Lifehacker outlines five practical hacks that let fitness‑watch owners squeeze more performance out of their devices. It suggests wearing the sensor on the upper arm for cleaner heart‑rate data, swapping the noisy current‑pace readout for lap‑pace averages, and programming hot‑keys...
For runners aged 50 and older, incorporating cross‑training is essential to sustain performance and prevent injuries. Experts advise at least two low‑impact or strength‑training sessions each week, such as cycling, swimming, yoga, or Pilates. These activities engage complementary muscle groups,...
The U.S. Air Force held its inaugural Master Fitness Leader course from Feb. 17‑27 at the I.G. Brown Training and Education Center. The ten‑day program brought together Total Force Airmen and civilian partners for the first time to develop advanced...
Why I think it’s important to practice fueling well before your marathon. It’s common to get cramping, nausea, or just have a hard time taking down a gel at race pace. Some might taste fine at room temp in the...
A little #ProjectUnreasonable predictive modeling this morning - Training Load + Time In Zone vs predicted VO2max. Still a whole lot of pretty aerobic colors ahead for @JohnGoldman https://t.co/noj8ztob5u
Everyone obsesses over VO₂max. But this paper found heart rate recovery to be more strongly tied with metabolic health metabolites than VO₂max. Peak capacity is nice. But how well you recover after a hard effort may tell us more about your metabolic health.
