Training Research
- A Florida State study by Gershon Tenenbaum, Ph. D. Et. Al., found that, at least in tennis, winning double teams talked strategy twice as much as losing teams did, and that teammates vocally encouraged each other near three times more. The study showed that emotional exchanges help teams feel more capable.
- In South Africa, researcher Jeroen Stwart, M.B. Ch. B. who studied cyclists who completed five 50-K time trials performed more aggressive when told at intervals how far they had ridden. Think about how far you progressed, not about how are you still have to do.
- Exercise scientist Daniel Cipriani, Ph. D. at San Diego State University, says that you make the post progress at gaining flexibility if you stretch everyday for 4 to 6 weeks and then you only need 3 to 4 sessions a week to maintain your gains. It may take 1 thousand repetitions before you may perform a pattern perfectly, but, once it is perfected, you only need to perform it a few times a month to maintain the perfection.
- An Australian study found that programmed static stretches decrease your muscle power. To counter this, start with light aerobic activity, and then do static stretches followed by dynamic stretches. Do not just sit a stretch. Warm-up, do a few static stretches, and then do dynamic stretching where your body is moving in the motions need to perform kicks.
- A study coauthored by Carl Paton, Ph.D. found that cyclists who did low-cadence interval training (3 sets of five 30-second intervals at 60-70 rpms) had a 5% increase in fitness and performance versus a 3% gain form for fast peddlers. Many round of light sparring is better than a few rounds of heavy sparring.
- Canadian researcher Phil Chilbeck found that free weights work your muscles harder than weight machines. Free weights stress more muscle fibers because your body must work to stabilize the weight.
- Researchers at the University of Oxford found that people who train in groups can boost their pain tolerance more than those who work out alone. This is another reason why it is better to train with a class than it it is to train alone.
- Researchers at the University of Rockchester found that people who spend at least 20 minutes a day outdoors felt up to 20% more physical and mental energy than those who stayed indoors.
- A study in Medicine & Science in Sports & Exercise found that men who sat most of every day were 36% more likely to die of heart disease than those who were often on their feet.
- Researchers in Australia and Canada found that alternating between a back exercise and a chest exercise boosts strength more than working just one muscle group at a time.
- A study in the Journal of Strength and Conditioning Research found that the time of day you exercise makes no difference in the amount of gain of muscle and strength.