Fitness

Should you beef up your strength training program? – Harvard Health

Published

1 year ago

September 19, 2024

Should you beef up your strength training program? – Harvard Health

The recommendation to do strength training twice a week doesn’t mean that you have to pump a lot of iron and become a body builder. Doing body-weight exercises or using small dumbbells or resistance bands does a nice job of keeping muscles strong. But recent evidence suggests that lifting heavier loads might have longer-lasting benefits. The study, published online June 18, 2024, by BMJ Open Sport and Exercise Medicine, involved almost 400 physically active people (average age 71) who were randomly assigned to one of three groups. People in the first group spent a year doing three weekly sessions of heavy machine-based weight lifting; those in the second group did strength training three times a week with resistance bands and body-weight exercises; the others were told to simply keep up their usual activity. After the initial year, participants chose how active to be, and their muscle strength was measured periodically. Four years after the study began, the exercisers who did heavy weight lifting still had strong leg muscles, while people in the other two groups had lost leg strength. The study indicates that intensive strength training is beneficial, even in older age. If you’d like to increase the amount of weight you lift, do it gradually, and consider working with a personal trainer for guidance.

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Fitness

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

Published

8 hours ago

November 29, 2025

Press Room

I tried the Wattbike Proton smart bike for a month and it’s the best exercise bike I’ve ever used

I’ve tried a lot of stationary exercise bikes in my time as a fitness writer, but I can safely say the Wattbike Proton is my favorite.

And now you can get your hands on the Wattbike Proton with $450 off in the Black Friday sale—down to $1,845 from $2,295 (excluding shipping). This price includes a free subscription to Hub+, the premium version of the accompanying app, worth $80.

I was lucky enough to test this smart bike out for 30 days and it’s surprisingly addictive. I’ve been using it every day without fail and it’s become my new way to de-stress.

I got into a routine of getting on the bike every night before dinner and not only did it give me a much-needed energy boost, it felt good to spin the legs and the day’s stresses away. Here’s what else I discovered.

It’s really compact

As well as a writer, I’m an independent personal trainer and my kitchen-living room is overflowing with fitness equipment, so I was pleasantly surprised that the Wattbike Proton was much smaller than I expected—just 57cm x 102cm.

At 48kg, it’s quite heavy to move, so I’d recommend setting it up next to an outlet. It does have rollers to help you move it, however.

It’s family-friendly

It’s simple to adjust (something I had to do a lot because my two daughters were obsessed with it!) and the magnetic resistance results in a smooth and quiet ride—ideal if you want to do a workout early morning or late at night when the kids are asleep.

The Proton automatically adjusts the resistance, too, so you don’t need to worry about changing it (unless you want to) and you can just concentrate on pedalling.

The app is free—no monthly fees for once!

Fans of Peloton might bemoan the lack of inbuilt screen and instructor-led classes, but one thing I loved about the bike is that you don’t have to pay for the excellent Wattbike Hub app.

There is a subscription option if you want to unlock premium features like personalized workouts, but honestly, you don’t need to.

I worked my way through multiple workouts—from HIIT, endurance, speed, aerobic all-rounders and climbs—and I still had plenty of classes to try. There are even workouts designed to improve your running performance.

And in just 30 days I felt like my cycling ability had improved. Cycling felt easier, especially riding the heavy longtail cargo bike I cart the kids around on.

You can also connect it to many of the popular cycling apps, including Zwift and Rouvy, and it will sync happily with Apple Health and Strava.

The data helps you stay motivated

When I first started using the bike, the amount of stats on the app was a little overwhelming. But as I got the hang of things I found them really motivating, and enjoyed the traffic light system that indicated when I was hitting my targets for both power output and cadence.

I’m still a little baffled by the PES (Pedalling Effectiveness Score) system, which gives a visual depiction of how well you are pedalling. Not very well in my case. My left leg was always pushing harder, according to my stats, generally around 54% compared with 46% for my right. But I put that down to my physio’s assessment that my pelvis twisted in childbirth, causing my right leg to be slightly weaker than the left.

“A perfect PES score is 75, but it’s just a guide of where you are,” Wattbike’s Tom Crampton told me. “We have some beginners who get on and just nail it and some seasoned riders who are still hovering around the 55 mark. The key thing is that it’s a visual aid and you can improve it with the simple coaching points on the app.”

The Proton is well designed, but I have some notes

The Proton is set up like a road bike with drop handlebars and a very thin racer-style saddle. It’s fine for short rides, but not that comfortable for longer ones. Padded shorts were definitely needed for any workouts longer than 40 minutes.

The Proton has two bottle holders and caged pedals, but these can be swapped for ones with toe clips if you prefer.

There’s no inbuilt screen, but it has a small media holder, which I used for my iPad and I balanced my phone on the smaller shelf below, however it fell off several times. Something more sturdy or slightly bigger so you can use a tablet and phone at the same time would be helpful.

Fitness

Is morning or evening exercise better for weight loss? Researchers find out

Published

1 day ago

November 28, 2025

Press Room

Is morning or evening exercise better for weight loss? Researchers find out

Any exercise is better than no exercise when it comes to losing weight, and ultimately, you should go when you know you can stay consistent because it fits in your schedule. For some people, that’s first thing in the morning, and for others, that’s in the evening after work. Others like to mix it up depending on what’s on the agenda.

In a thought-provoking study, researchers found that moderate-to-vigorous physical activity, such as running, cycling, sports, and brisk walking, is protective against obesity. However, what’s less clear is the optimal time to get those muscles moving and break a sweat. Does it really matter that much? Are we overthinking it? Researchers dived deeper to understand more.

The study

In a study published in the journal Obesity, researchers placed 5285 participants into three different groups based on when they did most of their exercise:

Morning workout group
Midday workout group
Evening workout group

The researchers tested the patterns and associations between the timing of moderate-to-vigorous physical activity and obesity. They compared how exercising at different times related to both waist size and body weight.

The results

The results revealed the following:

Morning exercise seemed to be the most effective for weight control.
Those who were the most active in the morning had a lower body mass index and smaller waistlines overall, even when they did the same amount of exercise as those who mostly exercised midday or in the evening.
Exercising at any time of the day was beneficial for obesity, but morning exercisers had the strongest link to lower obesity.

Meeting the exercise guidelines

Among the individuals who met the weekly exercise guidelines of at least 150 minutes every week, their average body mass index was:

Morning — 25.9
Midday — 27.6
Evening — 27.2

For those who met the exercise guidelines, their waist size was:

Morning — 91.5 cm
Midday — 95.8 cm
Evening — 95.0 cm

Overall, morning exercisers were leaner.

The takeaway

Exercise helps prevent obesity and promotes weight loss, no matter what time you get your muscles moving. This study shows that morning exercise may be superior and offer an extra advantage for weight loss compared with midday or evening exercise. In this study, morning exercisers had lower BMIs and smaller waists. There’s more to the weight-loss picture than exercise alone; other factors like nutrition, hormones, toxicity, sleep, certain medications, and stress also play a role.

Fitness

One minute of this exercise could be ‘six times better’ than walking for heart health, scientists reveal in new study

Published

2 days ago

November 27, 2025

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One minute of this exercise could be ‘six times better’ than walking for heart health, scientists reveal in new study

Movement is key to longevity. We bang on about it a lot, but it really is the best thing we can do for our physical and mental health in the short and long term. But how much movement we should be doing is up for discussion.

Studies have shown that exercising for long periods of time isn’t always necessary, which is good news, as so many of us are busy and time-poor. Now, new research shows that even just one minute of intense exercise is better for our heart health than walking for much longer amounts of time.

This new study found that one minute of vigorous intensity activity gives the same overall health benefits as around eight minutes of moderate intensity activity and 53 to 156 minutes of light intensity exercise, such as walking. Vigorous exercise could include brisk walking, running, climbing the stairs, fast cycling, dancing or any other activity that gets your heart rate up and leaves you out of breath.

The team behind this new study, published in Nature Communications, states that previous studies using fitness trackers found that “vigorous activity may be considerably more time efficient than moderate or light intensity activities in producing cardiovascular and metabolic adaptations”. To further prove this, they used 73,485 participants, with a mean age of 61, and asked them to wear a device 24 hours a day for seven days.

The researchers say their findings are in “stark contrast” to the often cited ratio of 1:2 minutes for vigorous and moderate intensity exercise. The NHS uses this ratio for its online exercise guidelines, where it recommends adults aged 19 to 64 do at least 150 minutes of moderate intensity activity, or 75 minutes of vigorous intensity activity a week.

The authors say: “These findings are particularly relevant for adults at high risk of disease, or those who are time poor, and suggest different health promotion strategies. For example, exercising at different intensities or completing light intensity daily activities such as household tasks, stair climbing, or light strolling could be interspersed with short bursts of fast walking for a more impactful physical activity session.”

The findings come just a few months after woman&home reported on another study using fitness trackers on participants, which found that short one-minute bursts of vigorous exercise helped us all live longer. Researchers from the University of Sydney reviewed 3,293 American adults with an average age of 51 from the 2011-2014 National Health and Nutrition Examination Survey (NHANES) who didn’t do any structured exercise.

What counts as vigorous intensity exercise?

The key to getting the benefits of vigorous intensity exercise is doing it at the right level. You’ll know you’re working hard enough when you can only say a couple of words without pausing for a breath, and you’re starting to sweat after a few minutes.

If you wear a fitness tracker, make sure you’re in 80 to 100% of your maximum heart rate (220 minus your age).

Should we still be walking?

Absolutely. While more studies are proving significant health benefits can be seen with short bursts of exercise, walking should still be included in your exercise regimen. Regular walking workouts will be better than doing one minute of vigorous intensity exercise every few days, that’s for sure.

There are so many benefits of walking. It’s great for maintaining muscle mass, mobility and flexibility as we age. It’s free and accessible for everyone, whatever your age or fitness level. Plus, getting a good amount of steps in each day will improve your sleep, blood pressure and stress levels.

As mentioned above, walking briskly will bring greater health benefits, but anything you can do will make a difference. A study by Brigham and Women’s Hospital found that women who averaged at least 4,400 steps a day had a significantly reduced mortality rate compared to those who took 2,700 steps. As the number of steps increased, the mortality rate decreased, up to 7,500 steps.

If you’re new to exercising, speak to a personal trainer and your GP first to make sure your regime is tailored to your individual needs and health.