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How Often Should You Lift Weights?

You can become very strong and grow large muscles just by lifting a single set of 6 to 12 repetitions of a weight that is 75 percent of your maximum, three times a week

Sleep to Recover from Hard Exercise

Sleeping can help to prevent exercise injuries. Healthy U.S. soldiers in training are less likely to suffer exercise-related injuries such as fractures, sprains and muscle strains when they sleep at least eight hours at night.

Weight Lifting for Middle-Aged and Older People

A resistance exercise program can help to slow the loss of muscle fibers and improve mobility as people age. Lifting weights or using Nautilus-type resistance training machines will strengthen your skeletal muscles, help to prevent broken bones from falls, and make your heart stronger to reduce risk of heart failure.

Can Intense Exercise Increase Your Risk for a Heart Attack?

The American Heart Association has cautioned that, "Exercise, particularly when performed by unfit individuals, can acutely increase the risk of sudden cardiac death and acute myocardial infarction in susceptible people." However, a recent review of 48 research articles found no reduction in lifespan, no matter how much a person exercises

Keep Moving for a Longer and Better Life

Everyone should try to keep on moving their muscles every day. Sitting around for long periods of time can cause you to become diabetic and increase your risk for a heart attack, and lying in bed for long periods puts you at increased risk for heart failure and premature death

The Placebo Effect and Supplements

Fifty-two percent of North Americans spend $41 billion a year on over-the-counter food supplements. Athletes and exercisers spend more than 14 percent of the $41 billion, or $5.67 billion, for supplements that are supposed to make them faster or stronger.

All Exercisers Can Gain Health Benefits from Elite Training Methods

The training principles that improve performance in competitive athletes can be used by all exercisers, even those who have never exercised previously, and can help to prevent heart attacks and prolong lives. Exercise helps to prevent heart attacks because exercise makes muscles stronger, including your heart muscle.

Exercise Treats Insulin Resistance

Up to 70 percent of North Americans adults will develop diabetes or pre-diabetes, usually from insulin resistance caused by excess fat in the liver and muscles. Exercise helps to empty fat from the liver and muscles, so exercise helps to prevent and treat diabetes.

Is Napping Healthful?

Power napping for an hour can help you to learn, remember and interpret more efficiently. The frequency of daytime napping increases with age, and up to 70 percent of older adults around the world take daytime naps.

Challenging Your Brain During Exercise May Help to Prevent Dementia

Scientific American has a fascinating article that explains why you should exercise your brain while you exercise your body. There is evidence that you may be able to make You can make new brain cells as you age by exercising your skeletal muscles and brain at the same time

Running May Help to Protect Your Knees

Running a marathon may strengthen the cartilage and muscles in knee joints. Marathon runners their MRIs showed a remarkable reduction in the knee bone and cartilage damage and marked strengthening of the knees.

Creatine

Creatine is a substance found in muscle cells that helps your muscles produce energy, particularly while lifting heavy weights or exercising intensely. Your body makes creatine from three amino acids (protein building blocks) called L-arginine, glycine, and L-methionine. You also get creatine when you eat animal protein: meat, poultry or seafood.

Blisters

If you feel discomfort or pain in the skin of your feet while you are exercising, stop exercising immediately and correct the problem. Continuously rubbing your skin can cause very painful blisters that can break and leave you with open painful areas for many weeks.

Mary Cain and Forced Weight Loss for Sports

Mary Cain was unbeatable in high school races. At age 16, she became the youngest athlete ever to represent the U.S at a World Championship track meet, and at age 17, she was the 2014 World Junior Champion in the 3000 meter run.

Stretching Doesn’t Deliver

Whenever I see someone stretching before or after hard exercise, I worry that the person has gotten bad advice about training. You should not stretch before a competition because stretching weakens muscles.

Listen to Your Body

The best way to achieve a high level of fitness without injuring yourself is to listen to your body. Don't depend on heart rate monitors, fitness trackers or other gadgets.

Avoiding Overtraining

Exercising too much can affect your brain as well as your muscles. Athletes and dedicated exercisers often suffer from an overtraining syndrome in which their performance drops, their muscles feel sore and they are tired all the time.

Extra Protein Does Not Enlarge Muscles

A new review of 15 studies shows that protein supplementation offered no added benefit for older weight lifters.

Recovery: the Key to Improvement in Your Sport

If you want to become stronger and faster and have greater endurance, you need to exercise so intensely on one day that you damage your muscles and feel sore on the next day and then train at a reduced intensity for as many days as it takes for your muscles to heal and the soreness to lessen. Then you take your next intense workout.

Exercise Really Does Help You

Researchers reviewed eight studies that used accelerometers to follow 36,383 adults, 40 years of age and older, for six years. They found that exercising regularly, regardless of intensity, was associated with reduced risk for death during the study period, while sitting for more than nine hours a day was associated with increased risk of death.

Exercise for Endurance AND Strength

If you want to gain maximum benefit from your exercise program, you should try to do both endurance (heart-lung) activities and resistance (muscle strength) training.

Electric-Assist Bikes and Trikes

I predict that in the next few years, virtually all cyclists will have motors on their bikes. I think that you can get a better training effect with a motor than without it. Anyone who has difficulty accelerating a bike will benefit from an added boost from an electric motor.

Short Intervals are Best

Interval training means that you alternate bursts of intense exercise with slow exercise until you feel tired. Short intervals are defined as lasting less than 30 seconds each, while long intervals usually last more than two minutes each. The most efficient, time-saving and health-benefiting way to exercise is to use short intervals

Running Injuries from Over-Striding

Most running injuries are caused by the high impact of your foot hitting the ground, which is determined most by the length of person's natural stride. Unnecessarily high impact can be caused by over-striding. Contrary to common belief, it is not important whether you land on the front of your foot or the heel.

Standing Is Not Much Better Than Sitting

A study from Westmont College in California and the University of Bath in England shows that standing at work or while watching television is not likely to do much to protect you from the increased risk for obesity, diabetes and heart attacks that have been associated with prolonged sitting. Standing up at work is just about the same as sitting because there is very little metabolic difference between sitting and standing.

What to Eat Before, During and After a Bicycle Ride

Healthy and fit people usually don't need to eat during a ride when they cycle at a casual pace for less than two hours. However, you can prolong your endurance for a hard ride by taking a source of sugar when you ride very hard for more than an hour, and a source of salt when you ride for more than three hours.

Protein Shakes for Muscle Building May Not Be Safe

People who want to grow larger muscles spend more than 10 million dollars a year on whey protein shakes. A new study on mice shows that these whey protein shakes contain very high levels of branched-chain amino acids (BCAAs), which can reduce certain brain hormones to increase risk for obesity and premature death.

New Research on Intense Exercise

The more intensely you exercise, the less likely you are to suffer a heart attack, even though heart attacks can be caused by intense exercise in some people who already have irregular heartbeats or blocked arteries leading to their hearts.

Don’t Use Aspirin or NSAIDs for Muscle Pain from Exercise

Some athletes and exercisers take pain medication (aspirin or NSAIDs) because they think it may prevent muscle soreness or will help them to heal faster after a workout. However, taking pain medicines before or during exercise will not block pain, help you to exercise longer or recover faster from exercise.

High-Intensity Interval Training Can Increase Injuries

A recent study shows that people who use high-intensity interval training (HIIT) are far more likely to become injured than people who use less intense exercise and that the highest injury rate from interval training is in men at ages 20 to 39, the ages when they are at their highest potential to be at their best competitive level to become champion athletes.