Lub-dub. Lub-dub. Lub-dub. That’s the rhythmic sound your heart is (hopefully) making during the approximately 100,000 times it beats per day. Many people think the heart beats at a regular tempo like a metronome, but the reality is quite different. The time between each beat, known as the interbeat interval of the heart, is fluid, […]
Lack of available time is a common barrier to exercise. [1] Even small amounts of exercise show health benefits, so finding ways to do something is still worthwhile. We discuss how much exercise people need, and how they can still increase their fitness when time is limited. The Physical Activity Guidelines for Americans recommends the […]
Strength training plateaus are a normal and expected part of long-term strength development. At some point, most lifters experience periods where strength no longer increases despite continued training. A plateau does not mean that further progress is impossible. Instead, it usually indicates a mismatch between the training stimulus, recovery, and the individual’s current capacity. Understanding […]
Strength training programming is the process of organizing training variables over time to produce specific fitness adaptations while managing fatigue and recovery. A program includes the structured physical activity an individual performs over a given period of time, including exercise selection, intensity, volume, frequency, and effort. Programming is not the same as periodization. Programming refers […]
Strength training is the systematic process of improving your ability to produce force against external resistance. It is one of the most effective methods for improving physical performance, maintaining muscle mass, and increasing long-term physical resilience. Whether your goal is general strength, powerlifting performance, or long-term physical development, the same fundamental principles apply. Effective strength […]
High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) are often promoted as a superior way to do cardio, with greater improvements in fitness, along with better weight loss and body composition when compared to moderate intensity steady state conditioning. However, most of the research on this topic is limited to untrained individuals and […]
“You can get stronger and gain muscle by lifting light weights” seems like a clickbait-y type of claim, but would you be surprised to learn there’s some legitimate (and not-so legitimate) science to support a training method to do just that? Enter Blood Flow Restriction Training. Blood Flow Restriction (BFR) dates back to the 1960’s, […]
Many people think that the squat is an exercise for athletes or serious lifters only, but this couldn’t be further from the truth, as the squat can be done by a wide variety of people with a range of goals. All squats share a similar movement pattern in that they move a weight from a […]
Anyone who has experienced severe low back pain or ‘sciatica’ has a story to tell, and it’s usually not a pleasant one. Being unable to sit up out of bed without breathtaking pain, struggling to put your socks on in the morning, losing the ability to do the things you love, and feeling like you’re […]
Rowing is one of the many conditioning tools that can be used to meet the current physical activity guidelines. While it’s not necessary that you become THE BEST rower, or even love rowing, we do want you moving efficiently in all things that you do. We believe that will ultimately help you get the most […]