All articles tagged with #exercise science
A study suggests that resistance training load does not significantly influence hypertrophy, emphasizing individual genetic differences and the importance of training effort over specific load or rep ranges. The discussion highlights that consistent effort, proper technique, and overall lifestyle factors like diet and sleep are more crucial for muscle growth than the exact training protocol.
High-intensity sprinting can boost metabolism and fat burn for up to 36 hours through a process called EPOC, which increases resting energy expenditure after strenuous activity. While effective, sprinting should be part of a balanced regimen and performed gradually to avoid injury, as it stimulates hormonal and metabolic responses that aid in fat loss and insulin sensitivity, but it is not a quick fix for weight loss.
Research shows that fasted workouts do not lead to greater long-term fat loss or muscle gains compared to fed workouts, and short-term fat burning during exercise does not necessarily translate into overall fat loss. The decision to exercise fasted or not should depend on personal preference and how it affects your performance and well-being, rather than on unsupported claims of superior fat burning.
While weighted vests are popular and may boost cardiovascular activity, current research does not support their effectiveness in improving bone density or muscle strength, with traditional resistance exercises being more proven. They may serve as a motivational tool for physical activity, especially for older adults, but should not replace evidence-based strength training methods.
The viral 'Japanese walking' trend involves alternating brisk and slow walking in three-minute intervals, promising health benefits similar to a 10,000-step walk. While inspired by a 2007 study and popularized by TikTok influencer Eugene Teo, experts caution that the scientific evidence is limited and the routine may be challenging to follow for some. Nonetheless, short bursts of vigorous activity like this can be beneficial, but viewers should consult healthcare professionals before adopting new exercise routines.
A recent eight-week study confirms that short, high-effort resistance workouts lasting around 30 minutes, performed twice a week, are effective for muscle growth and strength, challenging the notion that long gym sessions are necessary for muscle development.
Research from Florida Atlantic University suggests that for building muscle and strength, training smarter with fewer sets—around 1-2 high-intensity sets per session—is more effective than longer workouts, as benefits plateau beyond certain volume thresholds. The study emphasizes the importance of training intensity and frequency over sheer volume, advocating for personalized, efficient workout plans that maximize results while minimizing fatigue and time commitment.
A recent study suggests that taking ice baths immediately after strength training may hinder muscle growth by reducing blood flow and protein delivery to muscles, challenging the popular belief that cold plunges aid recovery and muscle gains. The research indicates that while ice baths might help with soreness for endurance athletes, they could be counterproductive for those aiming to build muscle, especially if taken right after workouts.
A study from Edith Cowan University suggests that just three seconds of focused muscle contraction daily, especially eccentric movements, can significantly increase strength without traditional lengthy workouts, highlighting the potential for ultra-efficient training routines, though muscle size may not increase in the short term.
Muscle memory, often misunderstood, is a neurological process involving the brain and spinal cord that helps improve movement efficiency through repetitive practice. It enables quicker recovery after breaks, aids in mastering new skills, and supports lifelong fitness by retaining neural pathways and muscle cell structures. Experts emphasize the importance of consistent, purposeful practice with proper form to maximize muscle memory benefits. While it can't fully replace lost strength or endurance, it facilitates faster regaining of skills and muscle mass when returning to training.
Research indicates that muscle memory allows individuals to regain strength and muscle size quickly after a break from weight lifting. This phenomenon, which involves both neuromuscular conditioning and cellular changes in muscle cells, suggests that previously trained muscles can grow back faster upon resuming exercise. A study found that participants who took a 10-week break from a 20-week training regimen regained their muscle size and strength within five weeks of retraining, highlighting the resilience of muscle memory.
A 93-year-old Irish man, Richard Morgan, has astounded scientists with his exceptional fitness level, boasting a heart and body comparable to someone in their 30s or 40s. Despite starting his fitness journey at 73, he maintains an impressive 80 percent muscle mass and a vigorous rowing routine, along with simple strength exercises and a slightly increased protein intake. His remarkable physical condition, attributed partly to genetics, serves as an inspiring and easily replicable model for healthy aging.