Latest news, studies and tests about training, exercises, supplements, equipment and everything else related to fitness.

The secret to perfect muscle growth? A healthy gut microbiome

Estimated reading time: 2:51 min.

Scientific research has increasingly focused on the gut microbiome in recent years, revealing its direct and indirect influence on various bodily processes. An imbalanced gut flora has been associated with numerous diseases. A recent study showed that the gut microbiome’s impact on the body is even more complex than previously thought. In this study, conducted on mice, researchers were able to demonstrate that an imbalanced gut microbiome can impair skeletal […]

With four-second training to better fitness in 10 minutes

Estimated reading time: 2:09 min.

If you’re looking to get fit but can’t find the time to exercise, there’s some great news from the USA: A recent study has demonstrated that ultra-short training intervals can improve aerobic and anaerobic strength and various health markers in just a few weeks. The University of Texas enlisted six men and five women, averaging 21 years old, to participate in an 8-week training program, consisting of 30 consecutive 4-second […]

Brief aerobic exercises helps to improve mental fitness

Estimated reading time: 1:46 min.

Most of us know the Latin saying “Mens sana in corpore sano,” which translates to “a healthy mind in a healthy body.” While the Roman who first coined this phrase might have meant something different, it’s often used today in sports and education to highlight the importance of physical activity for mental well-being. A 2018 study from the University of Reims in France showcases the direct connection between the two. […]

Sport – at the right time – strengthens the memory.

Estimated reading time: 2:10 min.

We’ve already reported that short-term running training can immediately boost cognitive performance. In a nutshell, exercise increases positive emotions so much that it leads to higher motivation and better performance, as shown in improved test results shortly after. A Dutch study also found that exercise positively impacts cognitive performance, but this time, the focus was on learning and memory capacity instead of immediate effects. Memory experiment to test memory capacity […]

Ice baths inhibit muscle growth

Estimated reading time: 2:33 min.

For a while now, many high-performance athletes have been taking ice baths right after training. Ice baths not only look cool, but the cold exposure is believed to intensify the training stimulus. But what’s the science behind it, and why do athletes even do it? The idea behind ice baths is to reduce inflammation immediately after training and, in turn, speed up recovery after intense exertion. This phenomenon has been […]

Bench pressing with a spotter improves performance

Estimated reading time: 2:30 min.

One of the most popular strength training exercises and a key basic exercise is the bench press. It activates numerous muscle groups in the upper body, and performance in the bench press is often a good indicator of a trainee’s overall fitness level. It’s no surprise that the “how much can you bench” question is so common. A study from the UK reveals that bench press performance can be improved […]

Light weights also stimulate muscle growth

Estimated reading time: 2:36 min.

“Go hard or go home” is a well-known saying in the bodybuilding world. Many beginners associate it with lifting heavy weights until they can’t lift anymore. But is it really necessary, or does it just sound cool? A meta-study from the US tackled this question, investigating whether heavy weights are essential for muscle growth, or if lighter weights can also help build muscle. What was analyzed The analysis started with […]

Training basics for beginners

Estimated reading time: 3:16 min.

As a beginner in the world of fitness, it’s crucial to remember that there are rarely any one-size-fits-all answers when it comes to training, nutrition, and supplements. When someone claims to have the absolute truth, be sure to question it. Even when training and muscle-building advice is backed by research, it’s important to remain critical. Studies in the fitness industry, particularly those related to supplements, can be biased or influenced […]

Sleep Deficit: Caffeine or Napping Before Exercise?

Estimated reading time: 1:53 min.

Getting enough sleep is crucial for muscle recovery after training and for optimal sports performance. However, it’s not always easy to get the recommended amount of sleep. The question then arises: how can we best make up for sleep deficits in our daily lives and particularly during exercise? A 2021 study investigated whether a nap, caffeine, or a combination of both could best compensate for sleep deficits. Five Sprints to […]