Hunger & HIIT Workouts

Wonder why you’re not hungry after HIIT workouts? New research from Wilfred Laurier University reports that lactate produced during hard interval workouts influences appetite-associated hormones, causing post-exercise appetite suppression.

NWSIS Nutrition Infographic

Are you constantly feeling flat, tired and unmotivated? While stress could be the cause given the current circumstances, this infographic from the New South Wales Institute of Sport provides some other suggestions, including sleep patterns, dietary habits, overtraining and dehydration.

Cryotherapy

Cold-water immersion, also known as cryotherapy, has been used to treat injuries, reduce heat illness, and reduce delayed onset muscle soreness. Research in the International Journal of Athletic Therapy & Training found cryotherapy reduced an athlete’s perception of soreness but had no effect on muscle performance recovery following a single bout of training.

10,000 Hour Rule

The “10,000-hour rule” – the notion that 10,000 hours of practice are needed to become an expert in any domain (including sport) – is based on a 1993 study of violinists. But new research replicating the 1993 study could not verify the results. The amount of practice accumulated did not correspond to skill level.

Healthy Sleep Hygiene

Research clearly demonstrates the negative effects of sleep deprivation on athletic performance, including reduced reaction time, accuracy, submaximal strength, and endurance. Cognitive functions such as judgment and decision-making also suffer. Check out this infographic for tips on healthy sleep hygiene.

Motivational Language

Research shows the type of language used by instructors during group training sessions is important. Cues that focused on function (e.g. “this exercise will help you prevent injuries and build strength”) rather than appearance (e.g. “earn your dream body”) resulted in greater mood and body satisfaction amongst female participants.

Cold-Weather Exercise Intensity

Research from the University of Alberta finds intense cold-weather exercise makes it harder for the lungs to warm and humidify the air, causing airway lining to dry and, in some cases, become irreparably damaged. When temperatures plunge below –15 C, researchers recommend athletes decrease the intensity of outdoor exercise to protect their lungs.

2020 Fitness Trends

Looking to make a change to your training routine in 2020? A large-scale survey of health and fitness professionals predicts wearable technology, high intensity interval training (HIIT), and group training will be the top three worldwide fitness trends for 2020.

External Focus of Attention

Endurance athletes use a number of strategies to distract themselves and manage their performance. For example, athletes can manipulate their attention, focusing either internally (e.g. on the running movement, internal body signals) or externally (e.g. on the environment, music). Research reported in the Journal of Sport & Exercise Physiology measured running economy to confirm the…

Gratitude

Gratitude is not only good for health but may also boost performance. Researchers found that giving thanks was associated with improvements in mood, overall well-being, and an enhanced ability to adapt to the physical stress of training.