Vitamin D: Effects, Benefits, and Safety

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

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

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

School-Based Resistance Training Strengthens Bones in Adolescent Girls

You’re never too old to exercise and start reaping the benefits of strength training. On the other side of the spectrum, you’re never too young, either. A recent study examined the effects of regular weight training on bone formation in young girls. Sixty-two girls, divided into two groups, participated in their school gym classes as … Read more

The Effect of Napping on Performance

Want to perform at peak performance? Take a nap! A recent study had twenty young, physically active men take a nap at four different opportunities. During each nap time session, they performed jump- and attention tests. They also subjectively rated their feelings, muscle soreness, fatigue, and sleep. The first nap condition wasn’t actually a nap … Read more

Does NSAID Kill Your Gains? Potential Negative Effects on Strength and Hypertrophy

Most serious athletes have at some time or another had training sessions or longer periods of training plagued by pains and aches. Some have even accepted the pain as a constant training partner. These pains can be the result of chronic inflammation, acute injury or the remains of past injuries, often the result of training … Read more

Lifting Weights to Relieve Depression: Scientific Evidence That Resistance Training Can Help

Your muscles are not the only things benefitting from a training session in the gym. Depression is something that is afflicting 300 million people all over the world at this very moment. They might not even be aware of it, but almost everyone has relatives or friends who at some point have been clinically depressed. … Read more