Zone 5 intervals: useful topping, not a base
VO2max intervals sound productive — when zone 5 fits, and when you first lock in zone 2 and recovery.
Strength alongside running: why endurance athletes do benefit (without gym obsession)
Strength alongside endurance supports economy and tissue — 1–2 short sessions are enough; no gym obsession needed.
Grip strength as a longevity signal: functionally strong without PR obsession
Grip strength correlates with health outcomes — train it functionally via carries and loaded work, not as your only KPI.
Tennis, padel, badminton: racket sport as a healthspan tool
Racket sport combines cardio, reaction and social movement. Strong for healthspan — with strength and injury sense.
Alcohol after training: what recovery actually feels (without moralism)
A pint after the race? Alcohol hits sleep, fluid balance and muscle recovery. Limits and order without a guilt story.
“Working off” junk food: why one session doesn’t erase the fries
One workout doesn’t wipe a week of ultraprocessed food. Energy balance plays out over days; treats fit without shame if the week’s menu holds — movement isn’t a fine.
How much strength training per week? What WHO recommends and a practical weekly plan
WHO asks for muscle-strengthening on at least two days a week. Engy adds a practical plan: two sessions of 45 to 60 minutes for the whole body.
Strength training after forty: keep muscle in 2–3 sessions a week
From ~40, progressive strength helps against muscle loss. Walking is gold, but it does not replace squats. 2–3×/week, technique first, ego later.
Coffee and training: when caffeine helps — and when it wrecks your sleep
Caffeine can help pace and focus, but late doses eat into recovery. EFSA limits, timing and a normal work week — without energy-drink hype.
Ice bath after strength training: when cold helps — and when it frustrates muscle growth
Cold plunge feels heroic; after hypertrophy it can dampen adaptation. Timing, goal and limits for recreational athletes — no biohacking theatre.
Restarting training after a break: build smart without trusting session one
After holiday or illness, session 1 can feel ‘fine’ — until the injury follows. Practical build-up, red flags and week reality, without the 10% myth as dogma.
Combining cardio and strength training: same day or separate days?
Endurance training slows muscle growth less than often thought. Read what studies found about explosive strength, the order within one session and the time between two sessions.
