Today's Fitness Pulse
Herbal duo Smilax glabra and Ficus hirta boosts mouse exercise performance
Daily dosing of the Smilax glabra–Ficus hirta pair markedly enhanced exercise capacity in mice. The treatment accelerated lactate clearance, increased hepatic and muscular glycogen stores, and lowered oxidative stress and systemic inflammation. Mechanistic analysis linked these effects to up‑regulation of adiponectin receptors AdipoR1 and AdipoR2, activating AMPK signaling.
Men Prioritize Longevity Over Muscle Gains in New Training Wave
Men across the U.S. are moving away from pure muscle‑building routines toward longevity‑oriented training, a shift underscored by CDC statistics and real‑time wearable data. The trend blends strength, mobility, and low‑intensity cardio to sustain performance over decades.
Science-Driven Strength: Engineering Elite Combat Athletes
www.gethitsc.com GET H.I.T. Strength & Conditioning - Engineering the Combat Athlete: The Science Behind the Fight
Tailored Training Guide for Midlife Athletes
I recently created the Midlife Athlete's Training Guide. Why? Because many of you have asked me to write these up. So... Here's my first guide. 36 pages... why we need to train differently than when we were 30. How to...
Your Painful Joints Don't Need Rest. They Need This.
Recent analyses highlight aquatic exercise as a potent option for managing joint pain, especially knee osteoarthritis. Water’s buoyancy can reduce joint load by up to 90%, while gentle compression improves cartilage signaling and blood flow. A meta‑review of over 2,200...
From 920lb Deadlifts to Marathons: 5 Lessons on Extreme Performance and Resilience
Pete Rubish, once famed for a 920‑lb deadlift, has reinvented himself as a marathon runner, underscoring a profound shift from raw strength to cardiovascular health. After quitting performance‑enhancing drugs, he grappled with heightened health anxiety, a 24 mm kidney stone that...
Wearables May Render Lab HR Max Tests Obsolete
In the age of wearables and digital platforms, are one-off lab test based HR max determinations a thing of the past? https://t.co/1xTqyugldW
Tailoring Nutrient Chemistry to Boost Exercise Performance
What if we could modify the chemical structure of nutrients to alter their digestion, absorption, and metabolic effects during exercise? Could this enhance performance? https://t.co/nEZAItsKo4 https://t.co/Xn7h1zbXwU
What Is Dry Needling? And Does It Work?
Dry needling, an ultrathin‑needle technique targeting muscle trigger points, entered mainstream physical‑therapy after the AMA endorsed it in 2016. The method has been embraced by high‑profile athletes such as Travis Kelce and Caitlin Clark, positioning it as a fast‑acting recovery tool. However,...
Muscle Damage Drives Overreaching, Not Coupling Failure
Overreaching is necessarily the result of accumulated post-workout fatigue. But which post-workout fatigue mechanisms accumulate? This study suggests it is mainly muscle damage rather than excitation-contraction coupling failure. https://t.co/gdpFbh7lVG
Resistance Training Cuts Fat and Boosts Grip Strength
Exercise, nutrition, physical agent therapy in older adults with sarcopenic obesity: a systematic review and network meta-analysis RT can reduce BF% while simultaneously improving grip strength, representing an effective management strategy for sarcopenic obesity. https://t.co/p0wR2R5M1E
Yoga for Tired Trail Runners
Trail runners face uneven terrain that taxes hips, calves, glutes and the lower back, especially as fatigue sets in. Targeted yoga poses—low lunge with posterior tilt, downward‑dog heel pulses, pigeon with forward fold, half‑kneeling quad stretch, and legs‑up‑the‑wall—restore balance, improve...
Wearable Platform Pioneers Predictive Healthcare Coaching
Setting up the future of predictive healthcare with @indiranegi She is building a wearable platform to set up fitness coaching of the future. Sign up at https://t.co/Rejf83rr0M An interesting hour talking about wearable sensors and more. https://t.co/MlgOrrhZ5L
Recomp Is Easier Overweight, Harder as You Get Lean
It’s now well established that you can build muscle while losing fat at the same time. We see this fairly often in research coming out of my lab. What’s less appreciated is that your ability to recomp depends on...
To Reap the Benefits of Cold Plunging, Avoid These 8 Mistakes
Cold plunging has surged into a $300 million wellness market, yet scientific consensus on its benefits remains fragmented. Experts from the University of Oregon and the University of Ottawa highlight mixed study results on recovery, metabolism, and cognitive gains. The article...
Creatine Boosts Cognition and Muscle After Sleepless Night
Sometimes you miss a night of sleep. It's not ideal, but luckily there's a hack that can help you feel even better after no sleep than if you had a full night's rest. I recommend creatine from @qualialife. It's the...
To Build Climbing Speed and Endurance, Our Fitness Expert Recommends These 3 Heart-Rate Zone Workouts
Using heart‑rate zones gives cyclists a data‑driven framework to boost climbing speed and endurance. The article outlines three zone‑based drills—a Power‑Building Ladder, Strength‑Building Surges, and a Threshold/Recovery interval—each targeting specific energy systems. It advises a warm‑up in Zone 1, 1‑2 weekly...
What 'Running Economy' Actually Means (and How to Improve Yours)
Running economy gauges how much oxygen—and thus energy—a runner consumes at a specific pace, essentially the fuel‑efficiency of a human engine. Garmin’s metric combines heart‑rate, stride length, ground contact time, vertical oscillation, and step speed loss, requiring a chest‑strap sensor...
What a Business Strategy Book Taught Me About Why Most Lifters Never Reach Their Potential
The piece translates concepts from Kathryn Ritchie’s business‑strategy book *Ignition* into strength‑training advice, arguing that most lifters fall short because of an execution gap rather than a lack of information. It introduces the “Three Enoughs” framework—enough clarity, enough cohesion, enough...
New Study Shows Common Diet and Exercise Errors Disrupt Hormones
The Week published an analysis linking everyday diet and fitness mistakes—such as severe calorie restriction, nonstop high‑intensity workouts, and skipping meals—to hormonal disruption. The piece warns that these habits can elevate cortisol, impair thyroid and reproductive hormones, and increase risk...
Load, Don't Push: Sustainable Zone 3 Training
I do best thinking "loading" rather than "hard" A 3mmol / 85% of HRmax doesn't feel hard, it's the lower end of Zone 3. What I feel is an increased work rate & my breathing deepens. There's no burning in my...
Jade Henderson’s Quick and Brutal Ab Workout: Build a Stronger Core Anywhere
Australian police officer and Guinness World Record holder Jade Henderson posted a no‑equipment ab finisher on Instagram. The routine consists of three moves—50 crunches, 50 side‑to‑sides, and 50 elbow‑to‑knees—performed against a wall for three rounds. Henderson emphasizes that the circuit...
Episode 2: New Strength & Conditioning Lessons Unveiled
Ep 2 of teaching you S&C Follow @pgp_strengthandconditioning so you don’t miss the next episodes coming out
Every Rider Needs These 6 Long-Distance Cycling Tips
Veteran cyclist Alex Stieda shares six practical tips for conquering long‑distance rides, emphasizing cadence, nutrition, pacing, wind strategy, preparedness, and on‑bike comfort. He advises cyclists to maintain a 90 rpm cadence, hydrate hourly, eat every 15 minutes, and break rides into...
Study Backs Five Standing Exercises to Cut Falls for Adults Over 55
A recent health report highlights five standing, weight‑bearing exercises that improve hip strength and cut fall risk for adults over 55. Backed by a 2023 JAMA Network Open study and a 2024 randomized trial, the regimen delivers a 34% reduction...
Why You Should Add Eggs to Your Protein Rotation
Eggs remain a versatile, nutrient‑dense protein source, offering high‑quality amino acids, leucine for muscle synthesis, and essential micronutrients like choline, vitamin A, and selenium. A typical egg provides about 12.6 g of protein per 100 g, though other animal proteins often deliver more...
What To Do If You Aren’t Getting Results After A Workout
Many exercisers hit a plateau despite consistent effort, often because their training lacks structure, progressive overload, proper nutrition, recovery, or technique. The article provides a systematic checklist—reprogramming workouts, ensuring progressive overload, optimizing diet and hydration, prioritizing sleep, refining form, balancing...
Aging Decline Is Optional: Midlife Athlete Playbook
I'm a 62-year-old orthopedic surgeon, trail runner, climber, and cyclist. This is my Midlife Athlete's Playbook. I've combined what I've learned from 30+ years of treating active adults, and from training through my own 50s and 60s. The physiology of...
Stop Running When Pain Persists Beyond 48 Hours
“How much pain is too much pain to keep running?” If you’re asking this question, a short break of a few days might be needed. But here are the criteria I use. If these signs are present I recommend a break...
How Do You Actually 'Engage' Your Core?
The article explains that “engaging the core” actually refers to two distinct techniques: hollowing (drawing the belly button toward the spine) and bracing (creating a rigid, pressurized torso). Hollowing primarily activates the transverse abdominis and is common in Pilates, yoga,...
Don’t Bank Time Early; It Costs You Later
Here’s your reminder that you can’t bank time in a marathon. Pushing early to gain time almost always ends up poorly the last 10k.
Purdue Sprinters Vessel and Jacobsmeyer Shatter Decades‑Old Track Records
Junior sprinter Samuel Vessel and sophomore middle‑distance runner Hugh Jacobsmeyer each set new Purdue records at the Tom Jones Memorial Invitational, with Vessel’s 44.94‑second 400m and Jacobsmeyer’s 1:47.29 indoor 800m. Their performances mark the first sub‑45‑second 400m by a French...
Mediterranean Diet Boosts VO2max in Endurance Athletes
Mediterranean diet enhances endurance training adaptations 🫁 This new study recruited 60 competitive endurance athletes to a 12 week randomised controlled trial where they were assigned to consume either… 🥗 Mediterranean diet 🍽️ Maintain normal diet (control) Endurance adaptations and gut microbiota were...
CNET Highlights Top FDA-Cleared Red Light Therapy Devices as Market Nears $660 Million by 2032
CNET released its 2026 roundup of FDA-cleared red light therapy devices, naming the Shark CryoGlow mask, Smoothskin DuoLux patches, iRestore Elite hair helmet, and Clearlight Personal Tower panel as the top picks. The guide cites rapid market growth from $421 M...
The Most Overlooked Muscles To Prevent Injury & Most People Don’t Train Them
Research from the Peak Performance Project reveals that strengthening the soleus and posterior tibialis—muscles beneath the calf—can slash ACL tear rates by up to 67%. A longitudinal study of nearly 400 NBA players identified a common landing pattern, called “translation,”...
These Four Marathon Hydration Mistakes Could Wreck Your Race – and the Expert Fix Serious Runners Swear By
The London Marathon this April saw temperatures near 22.2°C, highlighting how hydration can make or break a race. Experts identify four recurring mistakes: starting under‑hydrated, relying solely on water, following rigid fluid‑intake rules, and mistiming gels. Sports scientist Dr. Sam...
Mel C Is 52 and Stronger than Ever – the One Heavy-Lifting Rule in Her Gym Routine Midlife Women Ignore
Melanie "Mel C" Chisholm, 52, relies on a strength‑first gym routine to stay performance‑ready. After a 2003 knee injury, she shifted from high‑impact cardio to heavy lifting, incorporating compound moves like deadlifts, squats and assisted pull‑ups. She trains five days...
Program Low Back Easily Using Extension‑Bias Templates
The low back isn’t a scary joint. It’s one of the easiest to program around, if you know what to look for. First, identify the position of bias and preposition the body into it. An extension-bias template: Squat: front squat Hinge: hip thrust Lunge: goblet split...
Rowing Intervals to Crush the Dad Bod
☠️ death to dad bod 🚣🏼♀️ rowing my little boat 10 minute warm up 🔁 17x 1 minute sprint 2-2:30 rest https://t.co/XIh1mvKVwq
Listening to High‑energy Music Boosts Pre‑workout Routine
Pro tip: Vibing to bangers should be an important part of your pre routine. https://t.co/wAmyenY8dO
Hip Hinge: The Forgotten Foundation of Training
In a world obsessed with flashy exercises, complex programs, and quick fixes, one fundamental movement has quietly disappeared from most training floors: the proper hip hinge.
Protein and Strength Training Boost Endurance Performance
Explore why protein intake and strength training may deserve more attention in endurance sport, particularly in relation to adaptation, resilience, efficiency, and long term performance. LAST CHANCE to register with 40% off: https://t.co/UXBWDt3JIP https://t.co/WpmoCPKIAH
Principles Trump Methods; Foster Immersive Coach‑athlete Science Integration
Inside the Norwegian method with @OyvindSandbakk Learn why the "method" matters less than principles, and how we need to better support scientific integration with athletes & coaches in immersive relationships. Must-listen for coaches, HP folk & athletes https://t.co/590gKRxASa
Static Stretching Boosts Whole-Body Flexibility via Tolerance
Static stretching training programs do not just increase the flexibility of the stretched limb. They also increase the flexibility of unstretched limbs. This is because the flexibilty increase is underpinned by increased stretch tolerance, which is a global phenomenon. https://t.co/lOd295skvG
Protein Isn’t Essential with Carbs During Workouts
Do I need to take protein with my carbohydrate during exercise? We are all aware of drinks and the gels that are commercially available as carbohydrate sources. But should we be thinking of protein as well? Read the blog for...
Amateurs Train by Time, Pros Train by Calories
The key question for an amateur endurance athlete: "How much time do you have to train?" The key question for a professional endurance athlete: "How much food can you eat?"
Seeking Ironman 70.3 Tips 91 Days Out
I'm 91 days out from my first Ironman 70.3. Anyone have any tips? And if anyone in NYC wants to train together, shoot me a DM.
Strong Glutes Extend Longevity and Midlife Independence
This Muscle Is the Unsung Hero of Longevity Building your butt muscles will help you stay injury-free and independent in midlife and beyond. https://t.co/m6NODA1e2P https://t.co/vq6a8HFntM
No Such “Magic” Workout Ratios—Just Personal Preference
If you believe in & want to argue for "magic workouts"... Like 45/15 is somehow special & universally superior to 30/30 or 20/40 or 15/45 or 180/180 or 3000/300 or any other possible interval permutation... Please let me know so I...
Zone 2 Cardio: The Forgotten Key to Fight Performance
Fighters don't know shit about zone 2 cardio. We just figured out–A LONG TIME AGO–that slow steady roadwork is important to fight at a high intensity.
Budget-Friendly High-Protein Snacks for Muscle Building
Four tasty high-protein snacks to build and maintain muscle on a budget💪 🫐Greek yogurt + berries 🥣Cottage cheese + cherries 🍣Canned tuna or chicken + peppers 🥚 Hard boiled eggs + carrots + hummus