Monthly Archives: March 2024

Diet for Calisthenics: Crafting the Ultimate Nutrition Plan (2025 Guide)

Up to 61 % of recreational calisthenics athletes are under-fueling protein, directly limiting their first pull-up or muscle-up for months—sometimes years. To cut through the noise: A results-driven calisthenics diet balances protein at 1.6–2.0 g/kg, quality carbs timed around training, … Continue reading

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HIIT for Mental Health: The Powerful Connection Between High-Intensity Exercise and Emotional Wellbeing

HIIT for Mental Health: Your secret weapon to a happier, healthier mind! Embrace high intensity workouts and witness the transformation. Continue reading

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VO₂ Max Unlocked: The Complete 2025 Runner’s Guide from 32 to 85 ml/kg (Science, Testing Tactics & Training Hacks)

A 2024 meta-analysis of 7,400 runners across 5 continents shows that an 11 % VO₂ max increase translates into a 6.7 % faster 5 K time—even for recreational athletes. So, what is VO₂ max in running? It is the maximum … Continue reading

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VO2 Max in Improving Aerobic Fitness and Cardiovascular Health

For men aged 20–29, the average VO2 max is 41.7–55.4 mL/kg/min, and for women, it’s 36.–14.9 mL/kg/min. VO2 max measures the maximum oxygen your body uses during intense exercise, which is essential for assessing aerobic fitness and heart health. VO₂ max … Continue reading

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VO2 Max & Lactate Threshold Training: Ultimate Performance Guide

Did you know that a 2015 study in the Journal of the American College of Cardiology found that every 1 ml/kg/min increase in VO2 max was associated with a 9% reduction in all-cause mortality? Let that sink in.  This isn’t … Continue reading

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Apple Watch Series 10: An In-Depth Review and Worth the Upgrade?

The Apple Watch Series 10 sits on my wrist as I type this, catching the afternoon light with its refined titanium finish. It’s the latest in a long line of wearables from Cupertino, and after two weeks of living with … Continue reading

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How to Manage Stress Weight Loss

Stress Weight Loss is a common problem that people face. While it’s not easy to manage, there are ways to make the process a little bit easier. Continue reading

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When Was Running Invented? The Complete History of Our Most Natural Sport

Running is one of the oldest forms of exercise known to man. But, when was running invented? Lets find out. Continue reading → Continue reading

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Which Foods Slam the Brakes on Your Metabolism? (Evidence, Fixes & Real-World Meal Plan)

Avoid the pitfalls.Discover the foods that slow metabolism and trigger weight gain. Elevate your choices. Continue reading

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What To Do When You’re Suffering From Back Pain: Effective Relief Strategies

When it comes to physical fitness, there are some things you just don’t question. Like, exercise helps you lose weight and stay fit, and if you’re not exercising you’re missing out on those health benefits. Continue reading → Continue reading

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