Today's Fitness Pulse
High‑Dose Antioxidants May Undermine Exercise Gains in Older Adults
A recent review finds that supraphysiologic doses of vitamin C and E combined with collagen suppress muscle growth, bone density improvements, and neuroprotective adaptations in seniors. In trials, participants taking high‑dose antioxidants saw lean‑mass gains of only 1.4 % versus 3.9 % in placebo groups.
Optimising Exercise Training Prescription in Cardiac Rehabilitation Beyond Clinical Guideline Recommendations
The article reviews current cardiac rehabilitation exercise guidelines and proposes a more individualized, higher‑intensity prescription. It highlights that high‑intensity interval training (HIIT) and interval‑based resistance protocols can boost peak VO₂ and functional capacity without raising adverse events when supervised. The authors outline a three‑phase 12‑week program—initial, progression, advanced—using CPET‑derived thresholds, progressive overload, and combined aerobic‑resistance training. They call for research on long‑term adherence and routine clinical adoption.
Post-Activation Performance Enhancement as a Multi-Purpose Tool for Developing Power Output in Youth Athletes, Preserving Functional Ability of the Ageing...
The PhD Academy‑Awarded study examined post‑activation performance enhancement (PAPE) across three populations: trained youth athletes, middle‑aged recreational athletes, and team‑sport players at risk of ACL injury. Researchers tested acute bilateral and unilateral lower‑body PAPE under varied volume‑load conditions and evaluated...
Effect of High-Intensity Interval Training on Aerobic Capacity, Physical Fitness, and Body Composition in Martial Arts Athletes: A Systematic Review...
A systematic review and meta‑analysis of 14 randomized trials involving 348 martial‑arts athletes found that high‑intensity interval training (HIIT) significantly enhances aerobic capacity, athletic performance, and body‑fat reduction. VO₂max improved with a large effect size (SMD = 1.04), while lower‑limb power, agility,...
Scientists Discover Sleep Switch that Builds Muscle, Burns Fat, and Boosts Brainpower
Researchers at UC Berkeley mapped a hypothalamic circuit that controls growth hormone release during sleep, identifying how GHRH and somatostatin neurons interact and feed back to the locus coeruleus. Using optogenetic recordings in mice, the Cell study showed distinct hormone...
Simo - The Red Shoe Diaries - Part 3
The athlete logged a high‑volume strength session on March 30, highlighting a progressive axle clean that topped out at 87.5 kg (193 lb) across several sets. A single‑overhead‑bar (SSB) squat was performed on an Elitefts bar, with the lifter deliberately limiting squat volume...
Saina Nehwal’s ‘Next‑Day’ Mindset Powers Long‑Term Athletic Success
Retired badminton champion Saina Nehwal says her secret to a 15‑year elite career was a relentless focus on recovering for the next day. She credits nightly leg massages, a protein‑rich vegetarian diet and a belief system built by her parents...
Seoul Opens Registration for 30,000‑Participant Han River Triathlon Festival
Seoul's municipal government opened registration for the third Take‑It‑Easy Han River Triathlon Festival, aiming to host 30,000 participants from June 5‑7. The three‑day event features beginner, intermediate and advanced swim, bike and run courses, a new disability swim, and a global...
Run Slow, Build Mileage: Speed Limits Endurance
I wish I could claim originality here, but one of the greatest coaches of all time had similar thoughts many years ago.. "It is important to realize this point; that it is not the distance that will stop you in training as...
Peloton Rolls Out 18‑Week "Pace Your Race" Marathon Program on April 24
Peloton announced the April 24 launch of its Pace Your Race marathon program, an 18‑week, end‑to‑end training plan that adds to its suite of race‑specific offerings. The rollout targets runners seeking a fully structured indoor regimen for the upcoming fall...
Protein Powder: Easy Boost for Muscle, Recovery, Longevity
Protein is crucial for not only muscle build, but also for recovery and overall longevity. Protein powder can be a quick, easy way to increase your intake in the day. Can help as a snack midday, after a workout with...
5 Superior Core Moves Over Crunches
Save this if you want to achieve the athletic & aesthetic goal. Crunches are long gone and the reality of it is that they are far inferior to other exercises. These 5 exercises are some of the bests for both performance and...
How Nathan Payton Feeds the Strongest Men on Earth
At the Arnold Classic, nutrition architect Nathan Payton guided four strongmen who finished second, third, fourth and seventh, showcasing his impact on elite performance. He relies on dry‑starch snacks like Rice Krispie treats combined with sodium to lock fluid and...
Excessive Intensity Harms Performance; Choose a Balanced Approach
"Why are you 'the intensity police'?" 👮♂️ Because I've seen (and experienced first-hand) the negative performance and health impact of too much intensity in your routine. I saw numerous swimmers get burned out & overtrained (some got very sick) purely from pushing...
Carrie Bradshaw Sets Guinness Record for Fastest Marathon with Bilateral Hip Replacements
Houston native Carrie Bradshaw completed the January Houston Marathon in 3 hours 42 minutes 31 seconds, earning the Guinness World Record for the fastest marathon by a female with bilateral hip replacements. The achievement underscores advances in orthopedic surgery and elite endurance training.
Mix Failure and Reserve: Tailor Intensity by Exercise Difficulty
Back in the day, it was “take every single set to complete, utter failure.” Recently, it’s been “don’t ever train to failure and always leave a couple of reps in reserve.” The truth is in the middle. More strenuous exercises...
Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple
Hip thrusts have surged from niche lift to social‑media staple, propelled by Bret Contreras’s EMG research showing superior glute activation at lockout. Scientific studies confirm they match squats for glute hypertrophy but deliver less thigh growth and lower spinal stress....
Running Success Means Showing Up, Adapting, and Walking
As soon as I hear “real” before runner come out of someone’s mouth I just know a circus lost a clown. Being a runner is about showing up, adapting and doing what actually works for you. If that includes walk breaks?...
If You Can Run 3 Miles, You’re Ready to Tackle Marathon Training
Runner’s World’s Jeff and Matt Rudisill explain that completing a three‑mile run signals readiness for marathon training, not the ability to finish 26.2 miles immediately. Coach Christine Rockey emphasizes that the skills and aerobic base built at three miles translate...
Jason Bjarnson Shares 5 Dragon Flag Versions to Build Stronger Abs
Former gymnast and long‑distance runner Jason Bjarnson leveraged his 1.4 million Instagram followers to showcase five Dragon Flag variations, ranging from a beginner‑friendly bent‑knee version to a weighted overload. He outlines a progressive routine—bent knee, core‑twisting, alternating, full, and weighted—suggesting 10‑12...
Strengthen Rotator Cuff to Relieve Neck & Shoulder Tension
Neck & shoulder pain comment “neck” to get my neck & posture program 40% off 3 exercises that improve rotator cuff control and shoulder mobility When the rotator cuff isn’t working properly, the shoulder becomes less stable. Other areas like the neck and...
Basics—Nutrition, Sleep, Consistency—Outperform Any Supplement
You’re not gaining size, speed, or strength because of what you think matters… It’s the fact that you’re: – Skipping balanced meals – Not eating enough protein + carbs consistently – Running on low sleep (7–9 hours matters) – Staying up late scrolling instead of...
Allen Resumes Training Two Months After Foot Surgery; Stones Returns After Calf Injury
Buffalo Bills quarterback Josh Allen has rejoined his offseason program just two months after undergoing foot surgery, signaling a rapid return to full training. At the same time, Manchester City manager Pep Guardiola has recalled England defender John Stones following...
Carbs Boost Exercise Performance in Nearly Half of Studies
The effect of carbohydrate consumption during exercise - new meta-analysis 🥤 This new meta-analysis compiled data from 15 systematic reviews (262 RCTs) to establish the effects of carb consumption during exercise on performance 📚 Here is what they found ⬇️ 📈 A total...
Meta‑Analysis Finds Collagen Supplements Boost Skin, Joint and Muscle Health
A comprehensive 2026 meta‑analysis of 113 clinical trials and nearly 8,000 participants concludes that hydrolysed collagen supplements produce moderate improvements in muscle health, lessen osteoarthritis pain, and enhance skin elasticity and hydration. The findings revive scientific and consumer interest in...
70‑Year‑Old Saskatoon Runner Sets New Canadian Indoor Mile Record
Seventy‑year‑old Lynne Wawryk‑Epp of Saskatoon ran a 7:12 indoor mile at the University of Saskatchewan Sanderson Classic, eclipsing a 20‑year‑old Canadian record by eight seconds. The performance highlights the growing competitiveness of masters athletes and raises questions about training and...
Why Strength Training Is Non-Negotiable for Female Mountain Athletes
Strength training is essential for female mountain athletes, providing the structural foundation that lets aerobic capacity translate into sustained performance on rugged terrain. It safeguards bone density, joint stability, and muscle mass, especially as women navigate hormonal shifts and aging....
Eat 30g Carbs Before 5am Workout for Better Performance
It your workout is at 5:30am, do yourself a favor and eat some carbs at 5:00am or in the hour before. As little as 30g (for example, one banana) can be enough boost performance and reduce perceived effort. Exercising fasted...
How Much Protein Do You Need? Here's How to Personalize Your Optimal Intake
Protein intake has surged in public discourse, prompting the latest Dietary Guidelines to recommend 1.2‑1.6 g per kilogram of body weight daily. The article explains how to calculate personal needs, adjusting for activity level, age, and muscle‑preserving goals. It also compares...
Strong for Life Part 2 – From Frailty Score to Strength Prescription
Strength training is positioned as a modifiable lever to counter frailty, using the Rockwood Clinical Frailty Scale (CFS) to tailor exercise intensity. The article outlines a three‑level prescription matrix—supported, standard, and power—matched to CFS bands, recommending 4‑6 core movements performed...
Aerobic Fitness – The Truth No One Sells By Jon Fearne
Jon Fearne argues that aerobic fitness—not flashy high‑intensity workouts—is the foundational pillar of endurance and adventure performance. Drawing on 29 years of coaching, he cites elite results such as 24‑hour world champion Steve Date, South Pole expeditions, and Kona Ironman...
Understanding the Hidden Struggle of Under‑Eating
I know what this person means. I used to call myself a “skinny Indian guy” because I thought I couldn’t gain weight no matter what I ate. This is my pic at 127lbs One day in my early 20s, on...
Mizoram Teen Isak Malsawmtluanga Lifts 235kg to Win Khelo India Gold
Eighteen‑year‑old Isak Malsawmtluanga of Mizoram captured the men’s 60 kg gold medal at the Khelo India Tribal Games in Raipur with a 235 kg total. The victory comes after he survived the loss of both parents, a serious back injury, and financial...
Boost VO2max by Increasing Weekly Mileage
"So, coach, how do I get a really high VO2max?" Actually no one asks me that, but they do say things like... "Coach, how do I run a really fast 5K?" And, for all intents and purposes, they're the same question. My first &...
Exercise Counters Mitochondrial Decline, Preserving Aging Muscle Function
Mitochondria dysfunction underlies age-related decline of skeletal muscle function, with exercise mitigating this effect. Studies in both mice and humans. @PNASnews https://t.co/QjSR8GMRsR
Holly Hakes Secures Back-to-Back USA Masters Weightlifting Title in 55‑59 Class
Chippewa Falls therapist and professional weightlifter Holly Hakes captured her second straight USA Masters Weightlifting National title in the 55‑59, 86 kg division. The win positions her for a likely invitation to the elite invitational in Savannah, Georgia, and highlights the...
Progress RDLs Long-Term with Weight, Volume, Tempo, and Unilateral Vari
Q: How do I progress RDLs long-term? A: Increase weight, add reps/sets, slow eccentrics (3–5 sec), deficit variations, or pauses. Cycle intensities and include unilateral work to prevent plateaus. https://t.co/azhv5chvqY
Zone 6 Powers a Full Sprint Interval Day
Using Zone 6 for Very Fast Training I wrote up my experience of expanding my Sprint Interval Workout, to a Sprint Interval Day You'll find the full article on Endurance Essentials https://t.co/NP3KhauOIe
Once More with Feeling
BethB’s “10,000 Kettlebell Swing Challenge” logged 4,000 swings across five rounds, each with a different weight and a 2‑minute‑30‑second rest. Round times fell from 2:58 to 2:42, indicating improving efficiency. The author reflects on the mental boost of the routine...
RDL/Hinge Mastery Course Nears Release This Week
Finishing touches going the RDL / Hinge Mastery course. Announcement about release hopefully this week. 🍑 https://t.co/X990c9Tl2m
Sodium in Sport: Evidence, Practice, Lifetime Access
Our expert session on Sodium in Sport with Dr Alan McCubbin is now available as a recording. Explore the evidence and practical implications of sodium intake in sport, with additional learning materials included and lifetime access. https://t.co/P6g1h4CxdE https://t.co/EMWBubv4Oq
Antiquity's Training Log: Kettlebell-Focused Regimen
The AXE (A + A) training program’s fifth week features two kettlebell‑centric sessions. Day one combines a 28 kg kettlebell Iron Cardio circuit with bench work and mobility, completing 25 rounds while remaining self‑regulated rather than an AMRAP. Day two shifts to a...
Blood Flow Restriction Training Alters Heart Rate Variability
Heart Rate Variability After Blood Flow Restriction Training... : The Journal of Strength & Conditioning Research https://t.co/yVz2JrT8jr
Stress Undermines Body Composition Gains Despite Lower Load
Research from Japan overthinking/tension seems to blunt favorable body comp changes. Mental stress has real physiological effects even when training load drops. Mood Disturbances, Eating Attitudes, and Their Effect on... : The Journal of Strength & Conditioning Research https://t.co/EdklUmuAtK
Rigid Training Plans Show Toughness, Risk Overtraining
I work with a small number of Japanese S&C clients. What stands out most is their total adherence to the plan. They stick to it rigidly and will gut through tough days rather than rest. It’s a doubled edged sword...
Lean Results: Minimal Cardio, Max Diet, Sleep, Intensity
People always ask me about cardio and how much I do to stay lean. I do almost none. I walk 10k steps everyday. I do sprints (60 meter x 5 reps) 2 times a week. That is it. If you...
Rehab Focus Fuels Strength Gains and Bench PR Hope
This knee isn’t behaving…rehab taking full focus but also making some good strength gains. A couple of light-ish bikes. Rehab routine everyday, stretching twice, foam rolling daily and everything anti inflammatory under the sun. Could be PB’ing on bench soon,...
Vigorous Exercise Cuts Risk of Eight Diseases, Mortality
Intensity of exercise vs volume of physical activity made a difference for lower risks of 8 diseases and all-cause mortality among 96,000 @uk_biobank participants, especially noted for immune-mediated (IMID). VPA-vigorous physical activity https://t.co/MiiJHRDwxK https://t.co/818AH12Tj4
Treat Strength as Insurance: Redundant Muscles Guard You
Build redundancies like insurance: strong hamstrings, thick core, bulletproof neck. When force acceptance goes wrong, something still holds.
Consistent Morning Routine Fuels Daily Energy
Morning routine finished. Every single day. Today: > light in eyes + hair cap > breath work > protein + sups > strength 30 min > rucking 30 min > stretching 15 min > dry sauna > breakfast My favorite part of...
Coaches Must Tailor Strategies to Individual Athletes
Athletes come in all shapes and forms. One athlete’s elixir is another athlete’s poison. The coach’s job? Know which is which. https://t.co/Qt4hMfDvJz