Today's Fitness Pulse
High‑Dose Antioxidants May Undermine Exercise Gains in Older Adults
A new review finds that taking supraphysiologic amounts of vitamin C and E together with collagen blunts exercise‑induced muscle growth, bone density improvements, and neuroprotective adaptations in older adults. Randomized trials reported lean‑mass gains of only 1.4% versus 3.9% in placebo groups when such high‑dose antioxidants were used, while moderate doses supported structural health.
Urolithin A Trial Shows 12% Muscle Strength Gain and Better Endurance in Middle‑Aged Adults
Researchers at EPFL and the NIH reported that a clinical trial of Urolithin A supplementation increased muscle strength by 12% and enhanced aerobic endurance in middle‑aged participants. The results highlight the compound’s potential as a mitochondrial‑targeted anti‑aging supplement, while underscoring the role of gut microbiota in its natural production.
What We Know About Hypoxic Conditioning for High-Altitude Climbing
Uphill Athlete has shifted from skepticism to offering a coached hypoxic conditioning program that tailors altitude exposure, timing, and monitoring to each climber. The new approach combines normobaric sleeping tents and intermittent hypoxic training, with daily SpO2, heart‑rate and recovery...
Daily Foot Routine Boosts Strength for Neglected Feet
This routine is not intended to treat any specific pathology. It is intended for anybody who has neglected their feet, and once a simple routine that can be performed on a daily basis that will help build strength the capacity...
The 16 Best Butt Exercises For Women To Grow Your Glutes, According To Trainers
The article outlines the 16 most effective glute‑building exercises, curated by trainers Leigh Taylor Weissman and Kehinde Anjorin. It provides a 15‑minute circuit format using resistance bands and optional dumbbells, recommending three‑to‑four moves per session with 3 sets of 8‑12 reps....
Carb Mouth Rinse Boosts Performance Without Calories
DYK⁉️Carbohydrate digestion begins in the mouth. A carbohydrate (CHO) mouth rinse involves swishing a carbohydrate-containing beverage in your mouth for 5–10 seconds and then spitting it out. Research shows this strategy can improve performance during high-intensity exercise lasting approximately 30–70 minutes...
Ellie Simmonds Shares Daily Habits and Purpose‑driven Lessons for Resilient Living
Paralympic gold‑medallist Ellie Simmonds outlined her disciplined morning routine, mindset tricks for handling pressure and her push for collective environmental action, positioning her reflections as a guide for personal resilience and purpose.
Olympian Molly Huddle Completes Marathon Six Months Postpartum, Highlights Stroller‑Friendly Course
Two‑time Olympian Molly Huddle ran the Every Woman's Marathon six months after delivering her daughter, calling the event "stroller‑friendly" and noting dedicated breastfeeding accommodations. Her finish underscores a growing demand for race formats that support new mothers and could reshape...
Pro Marathoners on How to Recover Post-Race
Professional marathoners Rory Linkletter and Jacob Thomson, fresh off Boston Marathon personal‑best times of 2:09:51 and 2:06:04, discuss post‑race recovery in a new podcast episode. They outline how to execute a proper taper, manage race‑week logistics, and accelerate the body’s...
There’s No One-Size-Fits-All Approach to Marathon Training. Here’s How to Find Your Ideal Plan.
The article argues marathon training has no universal formula, emphasizing individualized weekly mileage and workout mix. It recounts a conversation among experienced runners exploring weekly volume ranging from 35 to 70 miles and the role of quality sessions versus doubles....
Vomiting During Cardio Signals Impaired Aerobic Metabolism
One of the signs you can’t support your mass aerobically is by the exercise —> puke response. You’re acidic so quick that your gut (which had almost all blood shut off) is being told by the nervous system to...
Can JUJUTSU KAISEN Fans Conquer This Anime Fitness Test?
Crunchyroll has teamed with virtual‑fitness firm The Conqueror to roll out an officially licensed Jujutsu Kaisen fitness challenge, debuting globally on 15 May 2026. The program offers three distance‑based events—Cursed Vessel (79 km), Unlimited Void (88 km) and Chimera Shadow Garden (124 km)—that participants can complete...
Walking and Strength Training Are Must-Do Workouts for Longevity. Here’s How to Build Your Routine.
The piece underscores that walking and strength training are complementary pillars for longevity. Walking delivers low‑impact cardiovascular, brain and bone benefits, while strength training excels at preserving muscle mass, bone density and metabolic health. Experts from Strong with Sarah, ACSM‑EP...
Review Finds Endurance Runners Need >2 G/Kg Protein on Recovery Days
A recent review of more than a decade of endurance‑athlete research, highlighted in Men's Health, recommends protein intake above 2.0 g per kilogram on recovery days. The guidance challenges the long‑standing focus on carbohydrate timing and suggests runners should prioritize protein...
Aryan Dadiala Sets 210‑km World Record in Goa Sea Swim
Indian endurance swimmer Aryan Singh Dadiala completed a 210‑kilometre non‑stop open‑water swim along Goa’s coastline in 49 hours, 41 minutes and four seconds, earning World Record 218930. The feat, achieved without sleep or physical support, highlights the growing appeal of ultra‑distance swimming...
Inactivity Imprints Molecular Memory in Muscle, Aging Amplifies Damage
A study in Advanced Science reveals that periods of disuse leave a lasting molecular memory in skeletal muscle. Young adults develop a protective transcriptional response, while aged muscle shows amplified atrophy and mitochondrial dysfunction, a finding that could reshape biohacking...
Holistic Habits Boost Student‑athlete Performance and Health
🚨Student athletes should: -Play multiple sports -Avoid energy drinks -Drink 80-100 oz H20 -Avoid sport specialization -Consume 3–4 balanced meals daily -Eat two breakfasts on game day -Sleep 8–11 hours and prioritize recovery -Strength train under guidance of a CSCS -Work with a sports dietitian for smart supplementation -Avoid playing...
What Sleeping Position Yields Maximum Recovery for Runners?
Runners gain more recovery benefit from quality sleep than from any single sleeping posture, but side sleeping emerges as the most runner‑friendly position. Experts advise keeping the spine and hips in neutral alignment, often by placing a pillow between the...
The JM Press Checklist: Build Bigger & Stronger Triceps the Correct Way
The JM press is a hybrid triceps exercise that boosts lockout strength and bench‑press performance, yet its technical demands lead many lifters to execute it poorly. An eight‑step checklist details optimal body position, foot drive, grip, upper‑body tension, breathing, elbow...
As a Sports PT, I Strongly Recommend 3-Day-a-Week Marathon Training Plans. Here’s How They Get Busy Runners to a PR.
Sports physical therapist Ray Peralta promotes a three‑day‑a‑week marathon plan that blends high‑quality runs with cross‑training, strength work, and dedicated rest. He argues that limiting running to three sessions prevents overuse injuries and mental burnout while still delivering performance gains...
11 Back Exercises That Will Improve Your Posture
The piece presents a curated list of 11 back exercises aimed at improving posture, beginning with a targeted warm‑up that releases chest and front‑deltoid tension. Expert trainers from Equinox, TRAINFITNESS and other studios detail proper form, rep ranges (typically 8‑12...
Hydrate and Load Electrolytes for Hot‑Weather Runs
Dear runners: a reminder that we are losing more sweat and sodium due to this extreme heat. Preload with electrolytes before your runs and don’t delay your water intake. Plan your route and try to sip some water every 20-30mins....
Kejelcha's 740g Carbs, 30g Fiber Strategy
740g of carbs, 30g of fibre. Kejelcha nailed it. Do you want to see a breakdown of his supplementation strategy? tomcoughlin.co.uk #nutritionist #nutrition #performancenutritionist #sportsnutrition #marathon
Study Finds Caffeine and 20‑Minute Cycling Don't Prevent Mental Fatigue in Young Adults
Researchers led by Shirzad published a randomized crossover study in PLoS ONE showing that neither a short moderate‑intensity cycling session nor a caffeine dose of 2.5 mg per kilogram prevented mental fatigue after a demanding Stroop task in 26 young adults....
Front Squat Vs. Back Squat: Which Is Better for Your Running Goals?
Front and back squats each offer distinct advantages for runners, with back squats emphasizing the glutes, hamstrings, and posterior chain, while front squats target the quads and promote an upright torso. Experts advise using 80‑85% of a runner’s back‑squat 3‑rep...
Add 2‑3% to Half‑marathon VDOT for Realistic Marathon Time
If you recently raced a half marathon and plug your time into an online calculators, the marathon prediction you get usually represents the top end of your potential, assuming you’re well trained for the marathon. Actually getting well-trained for a marathon...
The Triathlete’s Guide to Antioxidants: Dosage, Timing, and the Five Supplements Worth Considering
Triathletes are advised to boost antioxidant intake, but excess or mistimed dosing can hinder training adaptations. The International Society of Sports Nutrition’s latest position stand emphasizes a food‑first strategy, reserving supplements for genuine gaps or high‑stress periods. Five supplements—tart cherry,...
Slow Trails Reveal Hidden Gems Right Near Home
What’s Behind the Trees I run local trails and dirt paths to explore. I don’t hit a pace target at my age anymore…not that there’s anything wrong with that. Remember. I’m training for life. But I love to explore new areas....
VO2 Max Ranges Define Your Real Fitness Level
What your VO2 max actually looks like: <15 ml/kg/min → Daily function and movement are limited. Difficulties getting dressed, standing up, and walking without assistance. 15–25 → Very limited fitness. Stairs are difficult, running is nearly impossible. 26–35 → Out of shape...
Runner with MS Sets Record: 200 Marathons in 204 Days, Raises £57K
Financial journalist Megan Boxall finished 200 marathons in 204 days, becoming the quickest woman to run the entire British coastline and raising £57,000 for Samaritans. The feat highlights adaptive training possibilities for athletes with chronic illness and sparks conversation about...
Feeling Drained During Hot Workouts? Drinking This Beforehand Can Help
A recent double‑blind study with 17 trained athletes shows that caffeine taken before exercise can counteract the performance drop caused by heat. Participants ingested either a placebo, 3 mg/kg, or 6 mg/kg of caffeine 60 minutes before workouts at 92 °F, with the...
126 Minutes of Jumping Later — What It Did For My Lymphatic, Muscle & Bone Health
Assistant health editor Ava Durgin spent three weeks doing a six‑minute daily jumping routine to test its promised lymphatic‑drainage benefits. The sequence, inspired by Qigong, combines body jumps, hip turns, trunk twists, arm movements and waves to stimulate fascia and...
I Found A Solution To Cut Through My Fatigue & Brain Fog (That's Not Caffeine)
Assistant health editor Sela Breen reports that daily use of mindbodygreen’s Creatine Brain+, a blend of 5 g creatine monohydrate and 500 mg citicoline, helped her cut through afternoon fatigue and brain fog without caffeine. She notes improved focus, mood stability, and...
7 Functional Fitness Exercises to Help You Move More Efficiently on Outdoor Adventures
Outside Online outlines seven functional‑fitness moves designed to translate gym strength into outdoor performance. The routine targets uphill and downhill hiking, rapid bursts, lateral jumps, balance, pack handling, and grip strength through exercises like dumbbell step‑ups, forward step‑downs, mountain climbers,...
Boost Lateral Power and Hip Mobility with Landmine Cossack Squat
Landmine Cossack Squat 🔬 Scientific Explanation The Landmine Cossack Squat is a unilateral, frontal-plane dominant squat variation that develops lateral force production, hip mobility, and dynamic stability under load. GET H.I.T. Strength & Conditioning
Oxygenated Water Boosts Cycling Performance, Study Shows
Can oxygenated water improve athletic performance? In this blog, Dr. Nick Tiller and I discuss findings from a study showing oxygenated water improves cycling performance... Read here: https://t.co/QPFqrbCatN https://t.co/XJ79CryBeH
Walking and Vigorous Exercise Cut Sleep Disruptions in Seniors with Mild Cognitive Impairment
Researchers monitoring seven seniors with mild cognitive impairment discovered that light activity such as walking and high‑intensity workouts reduced nighttime sleep disturbances, whereas moderate‑intensity cardio had no measurable effect. The findings could reshape exercise prescriptions for aging populations.
All the Tech, but the Answer: Move More
We’re moving towards a Hitchhiker’s Guide to the Galaxy moment in health and fitness tech: AI models. Wearables. Continuous glucose. HRV. Lactate. Sleep tracking. Readiness scores. Infinite computation searching for *the answer*. Only for Deep Thought to finally reply... “Move more.”
Training for Elevation Gain and Miles on the PCT
Brad J chronicles a 10‑month, trainer‑guided program that readied him for the Pacific Crest Trail. He began with Phase 1’s low‑weight, high‑rep strength work to establish a safe baseline, then progressed to Phase 2’s cardio focus, including a sprint triathlon and pool...
Australia Has the World's Highest Rate of ACL Reconstruction Surgery—Rehab May Be Just as Good
Australia records the world’s highest rate of anterior cruciate ligament (ACL) reconstruction, with roughly 90% of active adults choosing surgery. Recent international evidence shows that structured, exercise‑based rehabilitation can achieve comparable strength, functional, and sport‑return outcomes to immediate surgery. About...
Alex Yee Reveals 20‑Hour Weekly Strength Regimen Ahead of 2028 Olympic Defense
Olympic triathlon gold‑medalist Alex Yee disclosed his intensive strength‑training schedule as he prepares to defend his title at the 2028 Los Angeles Games. Training more than 20 hours a week, Yee’s program targets running economy, swim power and cycling efficiency,...
Maximize Follicular Phase: Heavy Lifts, High Energy, Then Rest
Your follicular phase is the build up window. From the start of your period to ovulation, your body is rising in estrogen, energy, and recovery capacity. Use it. - Lift heavy. Estrogen is great for gains. - Do the harder workouts. Your...
Fatigue Undermines Aerobic Power and Stress Response
“Fatigue will make cowards of us all.” Weight cut obv. did not go well. However 👇🏼 The first thing to be impacted by fatigue is the functionality of the aerobic system (cells/energy) that is being bidirectionally signaled via nervous system between...
RBC Training Ground Draws 300+ Olympic Hopefuls to Calgary Gym
RBC Training Ground brought over 300 Canadian athletes aged 14 to 25 to the University of Calgary’s Jack Simpson gym, where they sampled 15 Olympic sports. The turnout set a record for the program and gave national team scouts a...
From London Recovery to Grandma's Marathon: 600 Miles Mil
I managed to run 30 easy miles this week and cracked 600 miles YTD. I’m so relieved and thankful that I seem to have sprung back from the London Marathon fairly well. With Grandma’s Marathon just 41 days away, I’m...
Neglecting Spine Mobility After 60 Leads to Pain
Trying to loosen up a 60+ yo spine isn’t easy. But if you don’t do these… Well, you know what happens. https://t.co/vErysdrpfR
Garlic-Derived S1PC Boosts Anti‑Aging Pathway in Fat Cells, Improves Mouse Muscle Strength
Researchers at Washington University and Japanese partners identified S‑1‑propenyl‑L‑cysteine (S1PC) in aged garlic extract as a trigger for a fat‑brain‑muscle signaling cascade that raises eNAMPT and NAD+ levels. In eight‑month mouse trials, daily S1PC improved muscle force, while a single...
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Trying to Eat More Protein? Experts Warn Against These Common Mistakes
Experts from nutrition, medicine, and culinary fields warn that many people sabotage their protein goals with common missteps. They recommend tracking intake for a week, pairing higher protein with regular strength‑training sessions, and maintaining a balanced diet that includes fruits,...
David Sinclair, 2026 Transvulcania Ultramarathon Champion, Interview
American ultrarunner David Sinclair redeemed a DNF from the previous year by winning the 2026 Transvulcania Ultramarathon in a new course‑record time. He credited recent rain that firmed the volcanic gravel, strategic downhill attacks, and four reconnaissance runs for the...
Petter Engdahl Post-2026 Transvulcania Ultramarathon Interview
Swedish ultrarunner Petter Engdahl finished second at the 2026 Transvulcania Ultramarathon, just weeks after completing the Boston Marathon. In a post‑race video interview, he breaks down how the race unfolded, how his marathon training dovetailed with his spring ultramarathon schedule,...
Lucy Bartholomew Post-2026 Transvulcania Ultramarathon Interview
Australian ultrarunner Lucy Bartholomew earned a surprise second‑place finish in her debut at the 2026 Transvulcania Ultramarathon. She shadowed eventual winner Blandine L’Hirondel for most of the race, briefly taking the lead on the summit before conceding on the descent. Bartholomew...