Today's Fitness Pulse
12‑Week Walking Program Rewires Cognition in Older Adults
A supervised aerobic program lasting 12 weeks for sedentary adults aged 50‑80 in Saudi Arabia raised circulating irisin and brain‑derived neurotrophic factor while lowering leptin, oxidative stress and inflammatory cytokines. Metabolic markers such as blood glucose and VO2max improved, and cognitive test scores increased across participants, with the greatest gains—about 30%—observed in those with the poorest baseline brain health.
If You Want to Improve Your Breathing Performance on the Bike, You Need to Get Familiar With This Muscle
Cyclists often overlook the diaphragm, yet it powers the breath that fuels every pedal stroke. Research and expert insight reveal that many riders habitually breathe shallowly, using chest muscles instead of the diaphragm, which limits oxygen intake and hampers performance. Tightness in the diaphragm—caused by poor posture, back strain, or stress—can also impair spinal stability and balance. Simple breathing drills and targeted release techniques, such as foam‑roller and ball work, can restore full diaphragmatic function and boost cycling efficiency.
The Latest on Ketone Supplementation
A recent Belgian study published in the Journal of Physiology examined exogenous ketone supplementation around training. Researchers found that consuming ketones during exercise did not improve performance metrics. However, taking ketone esters after a workout appeared to accelerate metabolic recovery...
A 30-Minute Treadmill Progression Run
Runner’s World coach Jess Movold outlines a 30‑minute treadmill progression run that blends warm‑up, three escalating intervals, and a cool‑down. The workout starts with a six‑minute easy jog, then moves through a three‑minute threshold effort, a two‑minute 10K pace, and a...
US Air Force Rolls Out New PFRA and Warrior Ethos Fitness Standards
The U.S. Air Force launched its updated Physical Fitness Readiness Assessment (PFRA) at Yokota Air Base, led by Chief Master Sgt. Carlos Damian, as part of a department‑wide overhaul that adds Warrior Ethos criteria and mandates two annual fitness tests....
Nutrients, Not Empty Calories, Drive Athletic Performance
I see a lot of athletes chasing calories because they were told '"just eat more", but not prioritizing nutrient dense foods. Calories provide energy but nutrients determine how well you perform, recover, and adapt. If you want strength, speed, and endurance, you...
Fuel Your Performance: Smoothies Solve Athlete Underfeeding
No appetite? You’re not alone. One of the biggest mistakes I see with athletes is underfueling simply because they’re not hungry especially during intense training seasons. 👉 That’s where smoothies come in. Protein fruit smoothies are one of the BEST ways to: ✔️...
Study Explores Broccoli Powder Supplementation in Exercise
A recent Lithuanian Sports University study examined short‑term broccoli powder supplementation in 17 healthy men performing an incremental bike‑ergometer test. Participants consumed 10 g of broccoli powder (0.5 % mustard seed) for 14 days, which significantly increased urinary sulforaphane, confirming absorption. However,...
Match Athlete Speed to Zones, Ditch Mileage Metrics
If you know your athletes, and you know how fast they should be going in each zone, they are one and the same.
Vitamins B3 Plus B6 May Boost Muscle Repair After High Intensity Exercise: Nestlé Study
A Nestlé‑backed randomized trial gave healthy men 714 mg nicotinamide and 19 mg pyridoxine daily for nine days after intense eccentric exercise. The B‑vitamin combo boosted muscle stem cell numbers by 29% and accelerated differentiation markers—MyoD+ cells rose 67%, myogenin+ cells 34%,...
Master Your Next Marathon with Olympian Dylan Wykes
Olympian marathoner Dylan Wykes appears on The Shakeout Podcast to share his expertise for spring marathon runners. Wykes, a former Canadian marathon champion and 2:10 finisher, now runs Mile2Marathon, a coaching platform for athletes of all levels. He discusses how...
Connor McDavid Hits 400 Goals, 1,200 Points in Edmonton Win
Connor McDavid netted his 400th career NHL goal and 1,200th point in a 5-2 win over the Utah Mammoth, becoming the fifth Oilers player to reach the goal mark and the third‑fastest ever to hit 1,200 points. The milestone highlights...
Move Like a Man: Exercise as a Natural Testosterone Booster
Exercise, especially resistance training and high‑intensity interval work, has been shown to raise testosterone levels in men both acutely and over the long term. Declining hormone levels are linked to obesity, stress, and sedentary lifestyles, prompting a shift toward natural,...
Fitness Industry Misreads Post‑Workout CNS Fatigue
The fitness industry misunderstands post-workout CNS fatigue more than any other physiological concept. Learn how it actually works in this week's free Patreon article. https://t.co/L5B5n6Ltt0
Walking Lunges Improve Leg Strength and Overall Stability
Walking lunges are a single‑leg exercise that significantly boosts leg strength, glute activation, and overall stability. Recent research shows that longer steps increase activation across quads, hamstrings, calves and glutes, while adding a stride further amplifies gluteus maximus and medius...
Chris Froome Joins Vekta as Chief Innovation Officer, Bridging Elite Cycling and AI
Chris Froome, the four‑time Tour de France winner, has been appointed chief innovation officer at sport‑technology company Vekta. The hire places a celebrated athlete at the helm of product strategy for AI‑driven training tools, underscoring a growing trend of athletes...
Movement Rebels Unveils AI‑Powered Training App with 3,900 Workouts
Swedish fitness‑tech startup Movement Rebels has launched its AI‑powered training app on the iOS App Store. The platform offers more than 3,900 workouts, 56 adaptive programs and a subscription model that unlocks full AI coaching. The debut marks a new...
Coach Scott Johnston Reveals Ultimate Fatigue‑Resistance Masterclass
Over the last 6 months, no episode of the Strength Running podcast has outperformed my conversation with the coach of *both* UTMB champions, coach Scott Johnston. It's a masterclass on building fatigue resistance --> https://podcasts.apple.com/us/podcast/how-to-build-fatigue-resistance-with-the-coach-of/id1170932252?i=1000728400736
Zwift Removes Level‑100 Cap and Adds Outdoor Recommendation Feature in New Update
Zwift rolled out a major platform upgrade that removes the long‑standing Level 100 rider limit, launches an outdoor recommendation tool in the Companion app, and adds a Pas Normal Studios‑sponsored gravel race series. The changes aim to keep cyclists engaged as...
Why Aerobic Exercise, Not Just Strength Training, Matters on GLP-1 Drugs
A secondary analysis of a Danish year‑long trial examined 193 adults on the GLP‑1 agonist liraglutide with or without a structured aerobic exercise program. Participants first lost an average of 29 pounds on a very‑low‑calorie diet, then were assigned to four...
Roundback Lifts: Use Wisely to Prevent Injuries
Roundback lifting: should you avoid it altogether, or should you purposefully do it to safeguard against injuries?
Step Into the Life of 4 Pro Triathletes Chasing 70.3 Oceanside
Four professional triathletes—Sam Long, Jackie Hering, Miguel Mattox, and Kirsten Kasper—are navigating intense training blocks for the 2026 Ironman 70.3 Oceanside while juggling family, work, and academic commitments. Their hardest days feature race‑specific power intervals, long rides, and multi‑sport bricks,...
This Muscle Is the Unsung Hero of Longevity
The New York Times highlights the gluteus muscles as a critical, yet overlooked, factor in healthy aging. Experts explain that strong glutes stabilize the pelvis, reduce back and knee pain, and lower the risk of falls among seniors. Prolonged sitting weakens these...
The Ultimate Bulgarian Split Squat Checklist: Fix Your Setup for Bigger Legs and Balance
The article presents a step‑by‑step checklist for perfecting the Bulgarian split squat, covering bench height, front‑foot distance, foot placement, torso alignment, tension, load, and breathing. It emphasizes that proper setup transforms the exercise from a balance challenge into a powerful...
Sam Sulek Shares His Old-School Biceps & Triceps Workout Ahead of the Arnold UK
Sam Sulek, the YouTube‑star turned competitive bodybuilder, filmed an old‑school arm routine at Dino’s Gym in Solihull ahead of the Arnold Sports UK Festival. The workout alternates biceps and triceps sets, pushing each exercise to failure using rope pushdowns, twisting...
Two Different Worlds, One Answer for Your Knees
A growing body of strength coaches, from Louie Simmons at Westside to Olympic trainer Charles Poliquin, has converged on backward sled dragging as a low‑eccentric, high‑concentric tool for knee health. The movement avoids the damaging eccentric phase of squats, delivering...
Study Finds Daily Mileage Spikes Drive Up Runner Injuries by Up to 128%
A study of more than 5,000 runners tracked via Garmin watches shows that boosting a single run by over 10% of the longest run in the past month sharply raises injury risk, up to 128% for double‑distance spikes. The findings...
How Working Out Like an Astronaut Can Reduce Back Pain and Slow Ageing
Research on astronauts reveals that microgravity accelerates bone and muscle degradation, mirroring the physiological decline seen in aging adults. In orbit, astronauts lose up to 2 % of bone mass each month and see muscle strength drop 10 % within weeks, reaching...
How Many Miles Should You Ride?
Cyclists should aim to log three to four times their target race distance each week, a guideline from USA Cycling‑certified coach Jakub Novak. Beginners start with time‑based rides, then increase mileage by roughly 10% weekly for eight to twelve weeks...
The 6 Rules of a Great Workout
Two Percent announced a $1 price increase for new Two Percent Memberships, while existing members keep legacy rates. The post introduces a six‑step framework for crafting effective strength‑training workouts, complete with equipment‑agnostic templates, set‑rep guidance, and video demonstrations. It also...
Mediterranean Diet Enhances Endurance Training Adaptation Through Gut Microbiota-Derived Short-Chain Fatty Acids
A 12‑week randomized trial with 60 competitive endurance athletes showed that a Mediterranean‑diet intervention markedly altered gut microbiota, boosting alpha diversity and enriching SCFA‑producing genera such as Faecalibacterium and Roseburia. Plasma concentrations of propionate and butyrate rose 42% and 58%...
Acute Effects of Citrulline Malate and L-Arginine, Alone and in Combination, on Anaerobic Performance Indicators in Highly Trained Taekwondo Athletes
A double‑blind, randomized crossover trial examined 16 elite male taekwondo athletes who received either 6 g L‑arginine, 8 g citrulline malate, their combination (14 g total), or placebo one hour before a Wingate test. The combined citrulline malate + L‑arginine condition produced a statistically significant...
Creatine Supplementation on Fatigue Related to Post-COVID-19 Condition—Fatigue Study: A Randomized Controlled Trial
A randomized, single‑blind pilot trial evaluated creatine monohydrate at 6 g and 18 g daily for four weeks in adults with post‑COVID‑19 condition (PCC) experiencing fatigue. The 6 g/day regimen produced a statistically significant reduction in Piper Fatigue Scale‑Revised scores (‑2.05 points) and...
Open Chest, Strengthen Upper Back for Better Posture
Comment “community” to join my group coaching 3 exercises to improve shoulder mobility, open your chest and strengthen your upper back If your shoulders are stiff and your upper back is weak, your body tends to fall forward. Opening your chest and building...
Optimal Pre‑Game Meal for Energy, Recovery, Hydration
If I had to recommend ☝️ one meal the night before a game or training event for max energy this would be the meal: -Roasted spinach -Coconut H20 -2 Oz of salmon -3 Oz of flank steak -Mashed sweet potatoes -Mixed fruit cup of cherries,...
Life Time Rolls Out $27K Prize 60-Day Transformation Challenge
Life Time announced the March 30 launch of its 60XT Challenge, a 60‑day fitness program that will award five grand prize packages worth more than $27,000 each. The initiative aims to turn the consistency problem in health into a measurable,...
Elite Athletes Turn to Mindset Coaching, Specialized Divisions, and New Nutrition Plans
Jake Canter credited a new pressure mindset for his Olympic bronze, PRAX Performance launched an Athlete division to teach mental habits, and Joakim Noah unveiled a health‑first diet that helped him add 10 pounds of muscle in a summer. All...
Chris White Sets Half‑Marathon World Record While Living with MS
Chris White, a 42‑year‑old diagnosed with relapsing‑remitting multiple sclerosis, finished the 2026 Brighton Half Marathon in 1:30:46, establishing a new world record for athletes with MS. The achievement underscores the potential of adaptive training and raises the profile of MS...
Can that First Cup of Coffee Boost Training?
Researchers found that a single 300 mg dose of caffeine taken an hour before a 7 a.m. workout significantly increased peak force and velocity in bench press and back squat, bringing morning strength measures up to typical evening levels. The study, involving...
Rotational Slams Replace Wall Throws for On‑the‑Go Golfers
Wall throws are great, but golfers can’t always do them in their gym, garage or home gym. A great substitute is rotational slam or floor throw. Demo’s here by @elliottjenkins_golf we often encounter this problem on the road so floor...
Ronaldo Says He's Getting Better Every Day as Rehab Progresses
Cristiano Ronaldo posted on Instagram that he feels he is "getting better every day" as he continues a tailored rehab program for a right‑hamstring tear suffered in late February. Portugal coach Roberto Martinez said the injury is minor and should...
All for the Pump - Rugby & Lifting
Rugby_lifting posted detailed upper‑body and lower‑body workout logs from the final week of a six‑week cutting phase, highlighting heavy lifts such as a 105 kg bench press and 127.5 kg squats while operating in a calorie deficit. The author notes slower bench‑press...
Trust Your Body, Not Just Fitness Apps
Runners, it’s crucial for us to recognize science and how to call out our devices. It’s physically not possible for a human body to do this. Period. When we defer to an app or device over critical thinking or understanding...
Full Glute Growth Requires Multi‑Plane Hip Extensions & Abductions
How to build total glute development. Is it as easy as picking one hip extension movement and one frontal plane hip abduction movement? Ot do we need a vertical and horizontal hip extension movement to maximize lower and upper glute...
Every Mile Counts: No Such Thing as Junk Miles
When it comes to your base work, there's no such thing as "junk miles" There's just miles that you did and miles that you made excuses about.
Red‑Light Therapy: The Real Science Behind the Hype
The surprising science behind red-light therapy — and how it really works. People are buying helmets, face masks, vests and beds that emit long-wavelength light. Beneath the hype, there is some interesting biology. https://t.co/JWV80QOuQU
Olympic Swimmers Train on Ridiculously High Volumes
The S&C coaches I've known who have worked at Olympic level swimming all tell me athlete training volumes are ridiculous. Such an approach would'nt be that outlandish. https://t.co/AqDLDf1ciI
Bench Press: High‑Impact Horizontal Press for All Sports
Thanks for the mention @LukeKerrDineen Bench press is one tool of many in the horizontal press category, it’s one that gives a lot of bang for your buck that is a mainstay in other sports.
Resistance Athletes Need 2.3
For resistance-trained individuals looking to maximize fat loss while retaining lean mass, higher intakes of 2.3–3.1 g/kg/d are recommended according Ralf Jäger et al. J Int Soc Sports Nutr. 2017
Detraining Can Boost Speed via Fiber Shift
Some S&C resources claim that speed is lost quickly during detraining. In fact, speed tends to increase during detraining (probably due to fiber type shifts back to type IIX). https://t.co/jn4vRuAvSR
Choose the Right Pre‑Workout Carbs for Optimal Performance
Carbs before training is a good idea right? .. of course - when you choose the right type There’s a difference between the carbs in a croissant, a banana, and a pizza Generally speaking we want to keep with low fibre, fat, and...