20 KM RACE PACING STRATEGY


For efforts lasting longer than 4 minutes, it’s generally accepted that an even pacing strategy works best. But that might not be the case for endurance competition. A study published in the European Journal of Applied Physiology put this pacing technique to the test with cyclists who compete in 20 kilometer events. Researchers had 15 experience cyclists…

INTERVAL VS. CONTINUOUS TRAINING


You’re planning on jumping back into a regular fitness routine right after the new year begins. What type of training is going to provide the biggest return on your investment in gym time? A study published in the journal Medicine and Science in Sports and Exercise shows what 42 inactive male subjects in their mid-20s accomplished. These…

DEFENSE AGAINST HOLIDAY FEASTING


The holiday season brings what seems like endless opportunities to overindulge. Obviously, exercising restraint is your best option. But if things get out of hand for a week or so, you can always nullify some of the downsides to taking in extra calories with intense training. That’s what a study published in The Journal of Physiology suggests….

LOW VITAMIN D BRAIN DRAIN


Most active adults associate vitamin D with bone health. Like other micronutrients, the sunshine vitamin plays important roles in numerous other functions. A study published in the journal Free Radical Biology and Medicine highlights vitamin D’s importance to cognitive acuity. Since many elderly adults are vitamin D deficient, researchers fed middle-aged lab rats a diet with low…

INJURY RATE FOR CROSSFIT TRAINING


Introduced just 12 years ago, CrossFit has become so popular that practitioners typically have more than one box, or gym, to choose from in their area. If you’re tempted to take on a WOD (workout of the day) involving varied functional movements performed at high intensity, consider the findings of a study published in the Journal…

4 Week Cutter Program from ON


One look in the mirror tells you that significant progress has been made since the end of your bulking stage. But if your look could stand some physique fine tuning, this physically demanding 4-week program might help. Change the order of exercises and set/rep schemes weeks 2-4 to keep it interesting – and keep your…