4 Ways to Modify the Dreaded Bulgarian Split Squat, According to a Strength and Conditioning Specialist
The article outlines four practical ways to modify the Bulgarian split squat, a notoriously challenging single‑leg exercise, making it more accessible for beginners and those with balance issues. Certified strength and conditioning specialist Susie Reiner explains how the movement uniquely stresses the glutes through an extended moment arm, delivering superior hip extension benefits. She details modifications such as using a support handhold, lowering the rear‑foot platform, reducing range of motion, and swapping dumbbells for a kettlebell. The piece also covers proper form, common errors, and the squat’s role in hip stability and lower‑back health.
Why 7 Out of 10 Is the Effort Sweet Spot for Running Workouts
A recent study in Medicine & Science in Sports & Exercise examined how perceived effort influences the physiological benefits of interval running. Seventeen runners completed three 3‑minute interval sessions at effort levels 6, 7, and 8 on a 0‑10 scale,...
The Meditative Japanese Practice of Coffin-Lying Boosts Relaxation
Coffin‑lying, a Japanese wellness trend where participants rest in a coffin for about 30 minutes, is gaining traction as a meditation technique. A 2023 study of 134 medical students showed the practice reduces death‑related fear, lowers cortisol, blood pressure, and...
How to Avoid Knee Pain When You Run
Running itself isn’t harmful to knees, but sudden mileage spikes, weak supporting muscles, and abrupt terrain changes can overload the joint. Research shows runners often have healthier cartilage than sedentary people, yet three conditions—patellofemoral syndrome, iliotibial band syndrome, and patellar...
How (and Why) to Boost Your “Metabolic Flexibility”
A Finnish study of 64 sedentary adults with metabolic syndrome showed that a six‑month program to reduce sitting time by roughly one hour a day cut daily sedentary behavior by an average of 41 minutes. Participants who achieved at least...
New Research Shares the Simple Lifestyle Tweak to Boost Longevity
A new Lancet study of over 135,000 adults in the US, Sweden, Norway and the UK found that adding just five minutes of moderate‑to‑vigorous activity each day could prevent roughly 10% of premature deaths. The researchers also modeled the impact...
A 5-Minute Workout for Bone Health and Longevity
A new five‑minute, high‑impact workout targeting bone health uses heel drops, squat jumps, and box‑drop jumps to deliver forces up to four times body weight. A 2024 meta‑analysis of 18 studies found jump training can improve hip bone mineral density...
Can Baking Soda Fight the Effects of Altitude?
The article discusses a recent study testing Maurten’s hydrogel‑encapsulated sodium bicarbonate (baking soda) on trained cyclists performing a 40‑kilometre time trial at simulated 1,850 m altitude. Results showed an average 1.2 % faster finish (63:29 vs 64:15) with baking soda, and the...