3+ hour, 58+ min ago (242+ words) In a study published in the journal Frontiers in Physiology, researchers compared the effects of unilateral (single-leg) training and bilateral contrast training (using both legs) on lower-limb explosiveness, agility, and balance. The study involved 20 male college basketball athletes, who were assigned to either a unilateral or a bilateral group. Both groups completed an eight-week strength-training program with workouts twice a week. The unilateral group powered through six Bulgarian split squats and 10 reverse lunge jump squats, while the bilateral group powered through six barbell rear squats and 10 double-leg vertical jumps." Researchers also used one-rep max, countermovement jump, 20m sprint, and single-leg hop tests to help assess explosive power. Additionally, the study authors tested participants" balance and ability to change direction. The Bilateral edge for strength and jumping The unilateral edge for sprinting short distances Exercise for depression: What does the research show?...

1+ day, 3+ hour ago (312+ words) BCAAs are mostly metabolized in muscle tissue, and they play an important role in muscle protein synthesis, which refers to the metabolic process of building new muscle. Researchers wanted to know whether taking branched-chain amino acids before or after exercise would work best for reducing muscle soreness and damage. Let's dive into the research. In a study published in the Journal of Sports Medicine and Physical Fitness, 15 young men were placed into three groups: The study revealed the following: This study confirms the benefits of BCAAs for reducing exercise-induced muscle soreness and damage. The researchers zoomed in on the best time to take those amino acids and revealed that taking them before a workout yields the most beneficial results for improving your flexibility and range of motion and lowering muscle soreness and damage." Can you achieve muscle without the misery?...

2+ day, 11+ hour ago (881+ words) Improving endurance is a common goal among beginner and competitive runners alike. Seeing progress on a regular basis can make the workout form that much more enjoyable and motivating. As a runner myself, I have found that strategic planning with my weekly runs has been key to seeing consistent gains in my endurance. If you feel like you are hitting a plateau, keep reading to discover some key mastering endurance running tips to see just what you are capable of. Let's get started! Small tweaks to running form can make a big difference in stamina. Efficient mechanics reduce wasted energy, allowing you to sustain pace for longer periods. Key elements include maintaining an upright posture, engaging the core, and keeping shoulders relaxed. This helps the body stay aligned and prevents early fatigue. Stride length and cadence also play crucial roles....

2+ day, 21+ hour ago (310+ words) A traditional Smith machine forces your squat into a perfectly vertical line, which can throw off joint alignment. The M2 allows for a slightly arched or forward-moving path, enabling better hip drive and squat depth " without compromising safety. This is true functional training. Not a gimmick. Not a trend. Better biomechanics built right into your barbell. With the M2 3D Smith Machine, you get six premium training stations fused into one sleek footprint. This includes: In short: It's your entire gym, without taking up your entire garage. There are hundreds of exercise options within one compact unit, you will never be bored doing the same exercises time and time again. With a 3D Smith Machine you can get in: If you're looking for hypertrophy or athletic conditioning, you can use the cable pulley system for standing chest flys or lat pulldowns, or get to…...

3+ day, 9+ hour ago (445+ words) Any exercise is better than no exercise when it comes to losing weight, and ultimately, you should go when you know you can stay consistent because it fits in your schedule. For some people, that's first thing in the morning, and for others, that's in the evening after work. Others like to mix it up depending on what's on the agenda. In a thought-provoking study, researchers found that moderate-to-vigorous physical activity, such as running, cycling, sports, and brisk walking, is protective against obesity. However, what's less clear is the optimal time to get those muscles moving and break a sweat. Does it really matter that much? Are we overthinking it? Researchers dived deeper to understand more. In a study published in the journal Obesity, researchers placed 5285 participants into three different groups based on when they did most of their exercise:…...

4+ day, 9+ hour ago (384+ words) Individuals with depression usually have higher levels of inflammation throughout their bodies, and exercise has been shown to lower inflammation and the levels of harmful inflammatory chemicals. Lowering that inflammation also boosts the functioning of the immune system, which could directly reduce symptoms of depression and induce more feelings of general wellness. Depression disrupts sleep and your body's natural energy cycles and circadian rhythm; regular exercise helps regulate and improve sleep and reset these rhythms. As my dad would say when I was growing up, "Lots of people can be bears with sore heads when they don't get enough sleep. Not getting enough sleep has been associated with a significantly increased risk of mental distress. Exercise prompts the release of endorphins and feel-good neurotransmitters, such as serotonin and dopamine, that lift your mood. These changes in the brain are the…...

5+ day, 8+ hour ago (296+ words) The researchers pointed out that eating the same amount of protein doesn't build muscle in the same way for every individual. There's variation in muscle growth and repair, and how people respond to consuming high-protein foods post-workout. For some people, their bodies are more effective at using protein to build and repair muscle." In a study published in the American Journal of Clinical Nutrition, 16 physically active adults lifted weights (resistance training) before eating one of three meals: Using special, safe, amino acid tracer injections, the researchers were able to measure how much new muscle protein participants' bodies built in the hours after eating the meals. They looked at the impact on muscle protein synthesis. The results showed the following: Despite the same amount of protein in the high-fat and low-fat pork meals, the high-fat pork seemed to slightly slow down…...

5+ day, 11+ hour ago (373+ words) If you are intrigued, keep reading this guide to learn what makes the lift unique, its major benefits, how to perform it, and how to correct common mistakes! Unlike isolated movements, this lift challenges your entire kinetic chain'from feet through hips, core, and upper body'while also demanding timing and precision. Because it involves multiple joints moving rapidly and then stabilizing, it's more technical but also increasingly effective as a total-body strength builder compared to many traditional lifts. Beyond muscle, it enhances explosive capability (rate of force development), coordination, and movement efficiency. It also has metabolic benefits and can support bone health due to the heavy, dynamic nature of the lift. The coordinated, dynamic movement pattern carries over well into athletic tasks like jumping, sprinting, and changing directions while also building serious strength. Recommended sets and reps: 3 to 5 sets of 2 to…...

1+ week, 6+ hour ago (310+ words) If your goal is serious tricep development, the diamond push-up may deserve priority. Because the hand placement is narrower (your thumbs and fingers forming a "diamond" beneath your chest), the mechanical load shifts more onto the arms and less on the chest compared with a standard push-up." One analysis found that "if a goal is to induce greater muscle activation during exercise, then push-ups should be performed with hands in a narrow base position compared with a wide base position." The diamond push-up mainly emphasises the triceps brachii (all three heads " long, lateral, medial) thanks to the narrow hand stance, which requires greater elbow extension and reduced chest contribution. Research comparing hand widths in push-ups showed that narrow base positions increased both pectoralis major and triceps activation compared with wider placements. Recommended sets and reps: Because the diamond push-up is…...

1+ week, 1+ day ago (206+ words) So, why do we run? Is it to clear our minds, boost our fitness, or take some time out for ourselves? A new survey was set up to explore why we run and reveal the biggest motivators and payoffs. Sports Shoes released their 2025 running report, featuring interesting statistics that reveal why we run. Here are the reasons: When comparing averages, male runners were motivated to run to get outside, whereas more female runners were motivated by the desire to lose weight. Over half (56%) have previously participated in competitive events or are currently training for one, indicating that many runners enjoy the challenge of competition. Here are the many benefits runners experience: Exercise for your mitochondria Previous research shows the benefits of warming up before jumping into a workout. Researchers found that warming up improved performance across physical activities. Personally, I…...