Strength By Fitness

Can a weighted walk replace a run? Your heart and legs give different answers. - in a 2020 meta-analysis of 232,000+ adults, people who ran had a 27% lower risk of dying from any cause than non-runners. And the association showed up even with running only once a week. But what if you HATE running? Rucking - walking with a weighted vest or backpack - can turn an ordinary walk into a more demanding workout. The extra load increases energy expenditure and cardiovascular demand, especially when you add speed or hills. But running and rucking aren’t identical: → Running makes it easier to reach higher cardiovascular intensities → Rucking adds resistance and trains load-carrying capacity → Both load your muscles and skeleton, but in different ways → How hard rucking becomes depends heavily on the weight, pace, and terrain You don’t need to choose one forever. Run. Ruck. Walk hills. Mix them. The best cardio isn’t the modality that looks best on paper. It’s the one you can progressively challenge—and consistently repeat. Your move: try a brisk weighted walk this week and see what happens to your breathing and heart rate. Do you run, ruck, or mix both? #Cardio

Andreas Almgren with a debut for the ages in New York City ‼️ In his first ever race over 26.2 miles, the Swede clocks 2:06:01 for victory in the Big Apple 🇸🇪 He timed the race to perfection, pulling away from the pack and then Yemaneberhan Crippa late on, beating the Italian by 13 seconds to the finish ⚡️

It’s better to train on less sleep and catch up on your sleep later than to not train. Not even a question, unless you’ve accumulated a severe sleep debt over several nights. I’ve lost track of how many times I’ve gone out running after only a few hours of sleep. That’s why naps exist later in the day. The key of course is keeping your training easy on the days when you’re tired. There’s a big difference between going out for a 45 minute easy run on 3-4 hours of sleep vs trying to hammer an interval workout. Long term success comes down to two main things: 1- You’ve gotta do the training consistently, no questions asked. 2- You have to meet your body where it’s at on the day. That means easy training most days and adjusting based on how you feel, not what the plan says.

Why are we trying to convince people to eat less protein? If anything, it’d be good for most people to eat a bit more (probably). 1.2–1.6 g/kg/day isn't really that much and is reasonable for most people eating three meals a day. Articles warning you about "too much protein" are helping nobody. This one was full of fear mongering and had zero citations. (Not suggesting protein maxxing either, people)

Tucker is right. Low-fat advice is one of the ways people end up having their gallbladder taken out, and there is a randomized study that shows it. Hepatology, 1996. Obese patients on rapid weight loss liquid diets were randomized to one of two plans. One had less than 2 grams of fat a day. The other had 30 grams of fat a day, including one 10 gram fat meal to make the gallbladder empty. Both groups lost 22% of their body weight. On the near fat-free plan, the gallbladder emptied only 35%, compared with their maximum emptying of 66%. The fat meal gave full emptying. Gallstones formed in 4 of 6 people on the near fat-free plan and 0 of 7 on the plan with fat. That difference "resulted in premature study termination for ethical reasons." They had to stop the study early. The authors concluded that gallstone risk during rapid weight loss "may be reduced by maintenance of gallbladder emptying with a small amount of dietary fat." That was 30 years ago, and low-fat is still what a lot of people get told after a gallbladder attack. Few doctors ever read this one. Eat real fat with your meals. The Study and my videos below...

Do ya make any of these jab mistakes mate? The jab is the 1st punch anyone should work on when they’re learning the sweet science. Here are 4 common mistakes I see: 1. Not fully extending it 2. Not stepping or turning into it 3. Not bringing it back to your face 4. Holding your breath It’s the most important punch in boxing, so you should always be getting better at it! Once you’ve fixed those 4 mistakes, the next step is adding speed and power. If you’re new here, I’m @tony_jeffries, an Olympic Medalist, and now I educate people like you in boxing. Follow me for more boxing videos like this @tony_jeffries And if you like this post, send it to a friend who would like it too 🙏🏼

As an older person your physical quality of life is determined by two things: - Aerobic capacity - Relative strength, especially your legs Add in speed and power for elite physical robustness. Taken for granted you are lean, get plenty of Sun and outdoor time + sleep well. If this is you, most people your age seem like a different species.