Exercise
Strength training is now recognized as essential for human health, and is a mandatory requirement in WHO guidelines. Beyond physical longevity, lifting weights triggers neurological growth and stabilizes emotions for sharper cognitive performance.
Fundamentals
Non-smoking, regular exercise, and a diverse diet significantly increase longevity
A study published in JAMA Network Open found that non-smoking, regular exercise, and a diverse diet significantly increase the likelihood…
Weight training enhances both muscle strength and brain health
A new study reveals that weight training not only builds muscle but also boosts brain function. Regular resistance exercises have…
videoMuscle strength is a good indicator of a person’s health
Video (in French) According to Professor Martine Duclos, endocrinologist. Muscle strength is a good marker of a person’s health, particularly…
WHO recommends adults engage in at least 150–300 minutes of moderate-intensity exercise or 75–150 minutes of vigorous-intensity physical activity weekly
The WHO recommends adults engage in at least 150–300 minutes of moderate-intensity exercise or 75–150 minutes of vigorous-intensity physical activity…
About 30 to 40 minutes of daily exercise can offset long hours of sitting
Spending many hours seated is linked with a higher risk of early death. Evidence shows that about 30 to 40…
Strength training clearly outperforms cardio for fat loss and metabolic health
Strength- or resistance-based exercise builds muscle that keeps burning energy even when you rest. New research shows this type of…
Muscular strength found more crucial than cardio for longevity
Running, aerobic fitness has heart-boosting effects. Weight lifting are associated with lower overall rates of death and negative cardiovascular events. Moderate to vigorous physical activity, 1h+/week, significantly reduces mortality risk.
Diet plays a bigger role in weight loss than exercise
Role of physical activity in weight loss for people with obesity remains modest but beneficial Exercise, particularly aerobic training, contributes…
Optimizations
Strength training beats running for diabetes benefits in mice
A new mouse study finds that strength training is more effective than running for improving glucose metabolism and fighting diabetes.
After 40, lifting weights is the best way to slow muscle loss
Most people start to lose small amounts of muscle in their thirties, but the decline speeds up after forty. This…
Economic development drives obesity primarily through increased calorie intake, not reduced activity
A global study examining energy expenditure and obesity across 34 populations reveals that economic development is strongly associated with increased…
Three evidence-based rules that help people lose fat sustainably
A doctor's approach to losing fat: maintain a sustainable calorie deficit, prioritize protein at every meal, and focus on lifestyle fit over diet perfection.
Late morning workouts optimize muscle building
Late morning workouts optimize muscle building by balancing hydration, cortisol, and energy levels Muscle growth primarily depends on consistent, progressive…
Half-hour strength sessions twice a week are enough to build muscle
Why everyone needs stronger muscles From our 30s onward we gradually lose muscle tissue, a process called sarcopenia. Weaker muscles…
Emerging
Optimizing muscle growth with lengthened supersets
Lengthened supersets are an effective workout strategy that combines exercises targeting the lengthened (stretched) phase of muscle movement. This approach…
How EMOM workouts help build muscle
EMOM (Every Minute on the Minute) workouts involve completing a set of exercises every minute, using the remaining time for…
videoA Generation at Risk: Fighting for Active, Healthy Lives
This speech, delivered by a passionate advocate, calls for urgent action against the societal tsunami of physical inactivity and sedentary…
Resting 2-3 minutes between sets maximises muscle growth, while 3-5 minutes gives the best strength gains
Lifting weights keeps muscle tissue strong, bones dense and joints stable, which maintains mobility and lowers the risk of falls…
Vigorous exercise may briefly harm muscle cells, a study finds
A new study on vigorous exercise suggests that exhaustive workouts may temporarily harm mitochondria by increasing oxidative stress in elite athletes.
A pill that could replace exercise : SLU-PP-332
A molecule called SLU-PP-332 boosted the metabolism and helped muscle gain and weight loss in mice – though it will…