Too Much Training Creates a Less Anabolic Environment in Your Muscles

Systemic concentrations of anabolic hormones like testosterone do not predict the muscle growth strength training produces. However, local factors inside your muscles, like androgen receptor content, do. The results from a recent study show that overtraining leads to lower muscle androgen receptor content. This suggests that you don’t want to cross the fine line between … Read more

Training Frequency in the Elderly: Two Times Per Week is Enough

Training frequency is one of the major variables, along with intensity and volume, you can manipulate to improve the results from your efforts in the gym. Properly adapting these variables to your own goals and needs will lead to more muscle mass and better strength gains. Does more equal better for older men and women … Read more

Vitamin D: Effects, Benefits, and Safety

Vitamin d supplements

Vitamin D is a fat-soluble and essential vitamin your body needs to be able to absorb calcium and keep your bones healthy. You get vitamin D from sunlight, food, or from supplements. Only a handful of foods provide vitamin D in sufficient amounts, and deficiency is fairly common. This makes vitamin D one of the … Read more

Training Your Core Using Kettlebells: Should You Perform One-armed or Two-armed Swings?

Kettlebells are awesome, as are the swings you perform using them. Kettlebell swings have become very popular, and for good reason. They are great to enhance general athletic performance, and can be used for rehabilitation purposes. Regular kettlebell swings can even enhance your 1RM-max in compound exercises like the squat. Another thing you can do … Read more

Omega-3 Supplements Have No Effects on Depression and Anxiety

Earlier this year, an expert panel organized by the International Society for Nutritional Psychiatry Research concluded that omega-3 fatty acids should be recommended as adjuvant treatment for major depression in pregnant women, children, and the elderly, and as prevention in high-risk populations. In the light of a brand new and extensive meta-analysis, that recommendation might … Read more

Omega-3 Fatty Acids: Effects, Benefits, and Safety

Omega-3 supplement

Omega-3 fatty acids have numerous functions in your body. They help regulate your blood pressure, inflammatory processes, and your nervous system, just to mention a few vital functions. In addition, they are responsible for maintaining cell structure and signaling, as well as cell membrane fluidity. You wouldn’t survive without them. For the athlete, omega-3 fatty … Read more

Movement-Based Exercise Improves Physical Function More Than Traditional Strength Training in the Elderly

By now, it is well established that strength training is important to maintain muscle mass and strength as we get older. By engaging in weight training, we slow down the age-related decline in physical function that otherwise can be quite debilitating and dangerous. What’s the best type of strength training for the elderly in order … Read more