This 10-Minute, No-Equipment Workout Could Improve Balance and Agility
A new PLOS One study shows a 10‑minute, no‑equipment supine routine can modestly boost balance, agility and flexibility after just two weeks. The trial involved 17 young men in a crossover design and a second cohort of 22 adults who performed the daily session. Participants swayed less in standing tests, moved faster side‑to‑side, and improved seated forward‑bend range, while strength and power measures remained unchanged. Researchers highlight the workout’s low‑load nature as a safe option for beginners, seniors and sedentary individuals.
Functional Core Workouts Are the Key to Moving Better in and Out of the Gym
The article outlines a series of functional core workouts—such as the suitcase carry, halo, Russian twists, and kettlebell swing—designed to improve stability, rotational strength, and overall movement efficiency. Each exercise includes a brief “why it rocks” rationale and step‑by‑step instructions,...
What Is the Garmin Connect+ Performance Dashboard?
Garmin Connect+ introduces a premium performance dashboard that delivers AI‑driven insights, nutrition tracking, and advanced health‑sport data overlay. The tool offers over 140 pre‑made charts, allowing users to compare training blocks, heart‑rate variability, sleep scores and body‑composition metrics. Integrated with...
Training for Another Half Marathon? Avoid the Common Mistakes I Made So You Run a Faster Race.
The author completed her first half marathon in 3:01:27 and then set an ambitious sub‑2:30 target for a second race, only to discover the added speedwork and intensity caused burnout. Coaching insights from Whitney Heins and Donovan Stewart highlighted the...
Why Triathletes Need to Spend 70-85% of Training Minutes in Zone 2
Triathletes are advised to spend roughly 70‑85% of their weekly training minutes in Zone 2, the intensity just below the first lactate threshold (LT1). This low‑to‑moderate effort maximizes aerobic metabolism, prompting mitochondrial growth and more efficient ATP production. By strengthening the...
Heat Training: Optimization, Not Maximization
Heat acclimation improves performance in hot races, but athletes often over‑train by adding lengthy heat‑stress sessions that compromise overall fitness. Recent research shows a minimum effective dose—6 to 10 post‑exercise sauna or hot‑water immersion sessions—delivers the same physiological benefits without...
How to Boost Your Cycling Endurance
Building cycling endurance hinges on a balanced mix of long, low‑intensity rides, targeted speed work, and disciplined nutrition. Coaches recommend spending roughly 80% of training in zones 1‑2, while adding one to two weekly tempo or VO₂ max sessions lasting 30‑60 minutes....
The 3 Spots Athletes Must Know to Fix Dysfunctional Breathing and Boost Performance
Jane Tarrant, founder of Link Breathing, reveals that many elite athletes unknowingly practice dysfunctional breathing, which hampers sleep, recovery, and performance. She breaks the problem into three core themes—perception, oxygen‑volume misconceptions, and physical restriction—and introduces three tangible “spots” on the...
WWE’s The Miz Reveals His Workout, Recovery, and Longevity Secrets at 45
The Miz, a 45‑year‑old WWE superstar, revealed the workout, diet and recovery system that keeps him in peak condition while juggling a full‑time wrestling schedule and TV commitments. He follows a 2,600‑calorie diet with one gram of protein per pound...
Are You Exercising at the Wrong Time? How Your Body Clock Can Affect Your Workouts
Recent research shows that timing exercise to match an individual’s chronotype—whether a morning or evening person—can amplify health benefits. A randomized controlled trial with cardiovascular‑risk participants found that chronotype‑aligned workouts produced greater improvements in blood pressure, aerobic fitness, glucose, cholesterol...
The One Workout You Need to Boost Speed Endurance
Runner coach Brian Rosetti highlights cruise‑intervals—1‑kilometer repeats at threshold pace with brief jog recoveries—as the go‑to workout for boosting speed endurance. By inserting short rests, athletes can accumulate more threshold volume than a straight 20‑minute effort while staying comfortably hard....
The Benefits of Shakeout Runs
A shakeout run—an easy‑pace jog a day or two before a marathon—helps runners activate blood flow, neuromuscular pathways, and mental focus. Experts like NASM trainer Emily Booth stress that low‑intensity effort (RPE 3, heart‑rate zone 1‑2) primes muscles without depleting...
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...
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....
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....
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...
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...
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...
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,...
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,...
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...
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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...
Watching Netflix Tonight? The 'Lazy' Sofa Moves that Tone Your Core Instantly
A new article spotlights three "lazy" sofa exercises that can be done while watching Netflix, turning a typical binge‑watch session into a brief core‑strength routine. The moves—pelvic floor lifts, sofa marches, and cushion squeezes—require only 10‑second holds and minimal effort,...
The 8 Best Exercises for Upper Body Strength
The article outlines eight expert‑recommended upper‑body strength moves—from bench press and incline press to Z‑press, pull‑ups, rows, face pulls, tricep extensions and concentration curls—while stressing proper form and programming. It highlights the functional benefits of stronger chest, shoulders, back and...
Should You Change Your Form When Running on the Treadmill Vs. Outdoors?
Running form on a treadmill should mirror outdoor form, according to USATF‑certified coach Kai Ng and Olympian coach John Henwood. The only notable difference is a slightly more upright posture on the moving belt, which occurs naturally. Both coaches warn that runners...
How to Avoid Shin Pain When You Run
Shin pain affects roughly one in five runners and accounts for over half of lower‑leg injuries, disrupting training cycles and overall wellbeing. The article outlines three primary sources—medial tibial stress syndrome (shin splints), tibial stress fractures, and chronic exertional compartment...
Shoulder Pain Exercises: 7 Moves to Improve Mobility
Shoulder pain is among the most common musculoskeletal complaints, driven by the joint’s shallow socket and reliance on soft‑tissue support. Experts from Hospital for Special Surgery and the University of Indianapolis explain that an imbalance between the powerful deltoids and...
Combined Effects of Blood Flow Restriction Training and Nutritional Intervention on Muscle Adaptations: A Systematic Review and Meta-Analysis
A systematic review and meta‑analysis of nine randomized trials (181 healthy adults) examined whether adding nutritional supplements to blood‑flow restriction (BFR) training improves strength, hypertrophy, or endurance. The pooled data showed no significant additional gains in maximal strength (SMD = ‑0.09) or...
Nicholas Galitzine Reveals His Intense Masters Of The Universe Fitness Regimen
Nicholas Galitzine endured an extreme fitness regimen for the role of He‑Man, including 18‑hour fasts, three‑hour weight sessions, and immediate stunt work. Co‑star Camila Mendes began her training in September 2024, emphasizing nutrition and body awareness. Director Travis Knight aims to...
GarageRocker's Balancing Act
GarageRocker posted a detailed Flexible 5/3/1 C1W2D1 workout, highlighting a progressive squat ladder that peaked at 355 lb for a single rep. The session paired heavy squats with hanging leg lifts and incorporated 2 × 5 box jumps for explosive power. Rest intervals...
Want to Ride Strong While Using GLP-1s? Experts Explain How to Strike the Right Balance.
The article outlines how cyclists using GLP‑1 weight‑loss drugs like Ozempic or Wegovy can maintain performance by prioritizing intentional fueling, hydration, and strength training. It stresses that appetite suppression from these medications requires pre‑ride carbohydrate snacks and post‑ride protein‑carb meals...
Your Full-Service Guide to Making Treadmill Workouts Efficient, Effective, and Enjoyable
The article offers a comprehensive guide to making treadmill workouts efficient, effective, and enjoyable, featuring insights from certified run coaches and personal trainers. It outlines the benefits of treadmill training—precision, consistency, cardiovascular health, and injury‑rehab potential—while recommending top treadmill models...
Valentina Shevchenko Reveals the Longevity Secrets Behind Her UFC Dominance and Championship Mindset
UFC flyweight champion Valentina Shevchenko attributes her decade‑long dominance to a mindset of constant control and disciplined recovery. After defeating Weili Zhang in November, she is eyeing a next defense against Natalia Silva while maintaining daily, nature‑based training. She emphasizes...
Ask MBA: How to Make MTB Climbs Feel Easier
Mountain Bike Action’s Ask MBA column tackles the common frustration of steep climbs, offering practical advice for riders who feel demotivated by persistent effort. The column recommends timing ascents to measure improvement, scaling back effort on easier sections, and emphasizing...
What Makes Olympic Coach Mark Schubert’s Hawaii Summer Clinic so Special?
Mark Schubert, an eight‑time Olympic swimming coach, is running a week‑long swim clinic in Oahu that blends elite technique work with race strategy and mental preparation. The program, scheduled for July 5‑10 and July 12‑17, promises personalized feedback from a coach who...
Use This Cycling Calorie Counter to Estimate How Many You Burned on a Ride
The article introduces a cycling calorie calculator that helps riders estimate energy expenditure based on factors like weight, speed, and terrain. It explains basic calorie concepts, basal metabolic rate (BMR) averages of 1,800 kcal for women and 2,400 kcal for men, and...
Carmel Coach Chris Plumb Discusses Program Success on ISCA Podcast (Video)
International Swim Coaches Association featured Carmel Swim Club head coach Chris Plumb on its Lane One: Make Waves podcast. Plumb, who guided three Carmel swimmers to the 2024 Paris Olympics and oversaw the high school's 40th consecutive girls state title,...
Sorry, But Your Strength Training Isn't Cardio — Here's Why It Matters
The article explains that strength training, despite raising heart rate, does not replace cardio because it stresses the body differently. Aerobic exercise provides sustained oxygen demand that improves VO₂ max and overall cardiorespiratory fitness, key predictors of longevity. Resistance training offers...
New Study Suggests Bonking Is (Mostly) All in Your Head
A 2026 review in *Endocrine Reviews* re‑examines more than 160 studies and argues that endurance fatigue, traditionally called "bonking," is driven primarily by exercise‑induced hypoglycemia rather than muscle glycogen depletion. The authors propose that the brain detects falling blood‑glucose levels...