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
Not smoking, moving regularly, and eating varied foods add the most years to your life
A study published in JAMA Network Open found that non-smoking, regular exercise, and a diverse diet significantly increase the likelihood…
Lifting weights builds muscle and may sharpen your thinking too
A new study reveals that weight training not only builds muscle but also boosts brain function. Regular resistance exercises have…
videoHow strong your muscles are may be the single best marker of overall health
Video (in French) According to Professor Martine Duclos, endocrinologist. Muscle strength is a good marker of a person’s health, particularly…
WHO: adults need 150 to 300 minutes of moderate exercise per week
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
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…
One bench press rep per day improves strength
A study published in the Journal of Exercise Physiology Online investigated the effects of daily one-repetition maximum (1RM) bench pressing…
Walking pace, not just step count, drives most health benefits
Health advice often promotes 10,000 steps a day, yet research shows that how fast you walk matters as much as…
Exercise that works muscles helps neurons grow
Walking, cycling, and strength training contract muscles; MIT lab work finds these signals may speed motor neuron growth in mouse cells.
Everyday movement like cleaning or walking makes your brain act four years younger
Everyday movement like cleaning improves cognitive health and processing speed, making your brain act four years younger, a Penn State study finds.
Emerging
A training method that stretches muscles under load may double muscle growth
Lengthened supersets are an effective workout strategy that combines exercises targeting the lengthened (stretched) phase of muscle movement. This approach…
Every-minute-on-the-minute training keeps rest short and muscle growth high
EMOM (Every Minute on the Minute) workouts involve completing a set of exercises every minute, using the remaining time for…
videoYoung adults today are less physically active and sicker than previous generations
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 mimics some effects of exercise is being tested in mice
A molecule called SLU-PP-332 boosted the metabolism and helped muscle gain and weight loss in mice – though it will…