Today's Fitness Pulse
BTS Faces Grueling Tour Demands, Treated Like Pro Athletes
The K‑pop megagroup begins the U.S. leg of an 11‑month world tour spanning 34 cities and 80 shows. Their schedule leaves members with as little as four hours of sleep nightly, while former conditioning coach Kim Jinwoo likens the routine to professional athletic training, stressing stamina and injury prevention.
Team Longboat Preps for Four-Day Dabob Bay Rowing Expedition Starting May 3
Team Longboat has completed a three‑month overhaul of its Longboat Townshend and is gearing up for a four‑day rowing expedition from May 3 to May 6 in Dabob Bay. The nonprofit’s preparation includes heavy‑weather drills, fundraising events, and a planned layover for beach science.
NHS Couch to 5K Logs 1 Billion Minutes and 8 Million Downloads, Fueling UK Fitness Surge
The NHS Couch to 5K program announced it has crossed the 1 billion‑minute mark and amassed 8 million app downloads, a decade‑long public‑health milestone. The surge is reshaping community running, straining primary‑care sports‑medicine services and generating new economic activity in local sports...
How to Stay Fit After 50: Craig Kirby’s Training, Soccer & Longevity Secrets
Personal trainer Craig Kirby, soon to turn 50, maintains an intensive weekly routine that includes six gym sessions, two soccer drills and competitive matches on weekends. He has been approached by England’s Over‑50s football team and uses his platform to...
Why Lifting Weights Is the Most Powerful Anti-Aging Hack for Men
A large JAMA Network Open study of 115,000 adults over 65 found that strength training at least twice a week reduces all‑cause mortality risk by up to 30%, even after accounting for aerobic activity. Multiple cohort analyses reinforce that grip...
McGill’s Research Powers Lifter’s 1300‑lb Comeback
Great watch on spinal biomechanics. Stuart McGill responds to all the criticism and controversy. This is the “pig spine” guy. Idk how people listen to him talk and go with “I’m smarter than this guy” 😩. Anyway, it’s with elite...
BODi Expands GLP-1 Support and Longevity-Driven Fitness with “10 Minute BODi” Workouts
BODi announced three new 10‑Minute BODi digital programs—Speed Train, Active Aging, and GLP‑1 Fitness Formula—expanding its micro‑dose fitness catalog for busy consumers, seniors, and users of GLP‑1 medications. Speed Train adds 22 resistance workouts, Active Aging delivers 15 mobility‑focused sessions...
Loading Speeds Creatine Saturation; Maintenance Works Too
Creatine loading is back, but there are some things you need to be aware of⬇️⬇️ Bodybuilders have been doing 'creatine loading' for decades: take 20-25 g/day for a week and then switch to a maintenance dose (3-5 g/day) Whereas over the...
5 Essential Habits I’ve Embraced as I Approach 50 to Keep Running Strong
Colin McSherry, a senior art director at Runner’s World, shares five habits he’s adopted as he nears 50 to keep running sustainably. He emphasizes a proper warm‑up, building a solid base before speed work, smart recovery using foam rollers and TENS devices,...
The 10 Best Electrolyte Powders (We Tested Nearly 20)
Wired’s product team tasted and evaluated nearly 20 electrolyte powders, tablets, drops and chews, publishing a ranked list of the best options for athletes, hangover relief, and everyday hydration. Liquid I.V. Hydration Multiplier emerged as the overall winner, praised for its...
FIBO 2026 Draws 175,000 Visitors, Spotlighting AI-Driven Fitness Trends
FIBO 2026 in Cologne logged a record 175,173 visitors from 136 countries, while exhibitors unveiled AI‑powered training platforms and emerging formats such as Hyrox. The turnout underscores fitness’s expanding role in health, technology and social experience.
90% of Fitness Gains Come From Pure Base Work
(Sadly) leaving ice cream metaphors behind, the number is ~90/10. That is, you'll get ~90% of your fitness potential from pure base *work* (sub LT1) You'll get ~10% by adding "the fancy stuff" More concretely, your typical runner with the potential to run...
Acute Citrulline Malate Shows Promise for Male Sprinters Going for Gold
Researchers gave elite male sprinters an 8 g acute dose of citrulline malate (CM) before a second 100 m sprint and found modest speed improvements, higher lactate rise, and reduced perceived fatigue compared with placebo. The double‑blind crossover study involved 11 collegiate...
Make Walking Your Default: 15‑20k Steps Daily
A simple identity and habit I've embodied recently: (It completely changed my life) I became a step maxxer. 15-20k steps per day MINIMUM. Walking should become your default activity if you are not actively producing something. Elite for endorphins. Elite for creative thinking. Elite for body composition. The...
Self‑Experiment Shows High‑Dose Statins May Reduce Exercise Performance
1/2) Given emerging literature I decided to test, in a randomized, placebo-controlled crossover experiment conducted on myself whether high-dose statins would impair my exercise performance.
Is It Actually Bad to Hold Your Breath When You Lift?
The article explains that holding your breath—using the Valsalva maneuver—creates intra‑abdominal pressure that stabilizes the spine and lets lifters handle heavier loads, especially on compound movements like squats and deadlifts. However, the technique can sharply raise blood pressure, causing dizziness...
Positive Splits only Work on Downhill, Wind‑assisted, Short Races
When race planning, I can’t think of a reason why I’d recommend attempting positive splits instead of even or negative splits outside of a few scenarios: 1. Course profile is downhill in first half, uphill in 2nd half. 2. Heavy...
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...
Great Leadership Rests on Physical Health and Recovery
Perseverance erodes under chronic fatigue. Self-belief becomes fragile when the nervous system is dysregulated. Execution slows when recovery is poor. Leadership presence disappears when someone is running on empty. The psychological architecture of a great leader sits on top of a...
Protein and Strength Training Boost Endurance Performance
Dr Mike Ormsbee will discuss why protein intake and strength training may deserve more attention in endurance sport: https://t.co/eJsRhTCgt2 https://t.co/TxUrrObju8
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...
Offseason Planning & Rehab Secrets From Pitcher Ian Seymour
In this episode of the podcast, @CresseySP-MA co-owner @ONeilStrength sits doown with #Rays pitcher Ian Seymour. They cover offseason planning, college recruiting, Tommy John rehab, and Ian’s avoidance of social media. Lots of great lessons here: https://t.co/E22pBUd9Fg https://t.co/4ptoGYoWpF
Are You Actually Getting Fitter? Simple Field Tests for Mountain Athletes
Mountain athletes often lack reliable ways to gauge fitness because terrain, weather and altitude make traditional metrics like pace or mileage inconsistent. The article introduces practical field tests—nose‑breathing checks, heart‑rate drift, and anaerobic threshold time trials—to pinpoint aerobic and anaerobic...
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
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
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...
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.
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...
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
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...