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LONDON--(BUSINESS WIRE)--Technavio has been monitoring the sports and fitness wear market and it is poised to grow by USD 50.46 bn during 2019-2023, progressing at a CAGR of over 5% during the forecast period. The report offers an up-to-date analysis regarding the current market scenario, latest trends and drivers, and the overall market environment. Request latest free sample report of 2020-2024

The market is fragmented, and the degree of fragmentation will accelerate during the forecast period. The rise in number of sports tournaments will offer immense growth opportunities. To make the most of the opportunities, market vendors should focus more on the growth prospects in the fast-growing segments, while maintaining their positions in the slow-growing segments.

Rise in number of sports tournaments has been instrumental in driving the growth of the market.

Sports and Fitness Wear Market 2019-2023: Segmentation

Sports and Fitness Wear Market is segmented as below:

End-user

Product

Application

Geographic Segmentation

To learn more about the global trends impacting the future of market research, download latest free sample report of 2020-2024: https://www.technavio.com/talk-to-us?report=IRTNTR30168

Sports and Fitness Wear Market 2019-2023: Scope

Technavio presents a detailed picture of the market by the way of study, synthesis, and summation of data from multiple sources. Our sports and fitness wear market report covers the following areas:

This study identifies technological advancements in sports and fitness wear as one of the prime reasons driving the sports and fitness wear market growth during the next few years.

Sports and Fitness Wear Market 2019-2023: Vendor Analysis

We provide a detailed analysis of around 25 vendors operating in the sports and fitness wear market, including some of the vendors such as Adidas, Nike, PUMA, Under Armour and VF Corporation. Backed with competitive intelligence and benchmarking, our research reports on the sports and fitness wear market are designed to provide entry support, customer profile and M&As as well as go-to-market strategy support.

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Sports and Fitness Wear Market 2019-2023: Key Highlights

Table of Content:

PART 01: EXECUTIVE SUMMARY

PART 02: SCOPE OF THE REPORT

PART 03: MARKET LANDSCAPE

PART 04: MARKET SIZING

PART 05: FIVE FORCES ANALYSIS

PART 06: MARKET SEGMENTATION BY END-USER

PART 07: MARKET SEGMENTATION BY PRODUCT

PART 08: CUSTOMER LANDSCAPE

PART 09: MARKET SEGMENTATION BY APPLICATION

PART 10: GEOGRAPHIC LANDSCAPE

PART 11: DECISION FRAMEWORK

PART 12: DRIVERS AND CHALLENGES

PART 13: TRENDS

PART 14: VENDOR LANDSCAPE

PART 15: VENDOR ANALYSIS

PART 16: APPENDIX

PART 17: EXPLORE TECHNAVIO

About Us

Technavio is a leading global technology research and advisory company. Their research and analysis focus on emerging market trends and provides actionable insights to help businesses identify market opportunities and develop effective strategies to optimize their market positions. With over 500 specialized analysts, Technavios report library consists of more than 17,000 reports and counting, covering 800 technologies, spanning across 50 countries. Their client base consists of enterprises of all sizes, including more than 100 Fortune 500 companies. This growing client base relies on Technavios comprehensive coverage, extensive research, and actionable market insights to identify opportunities in existing and potential markets and assess their competitive positions within changing market scenarios.

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Sports and Fitness Wear Market| Rise in Number of Sports Tournaments to Boost Growth | Technavio - Business Wire

DIRECTOR of High Performance Andrew Russell believes Harry McKay is nearing a return from a groin injury.

After a pre-season hindered by a groin complaint, McKay has returned to pre-season training in the last month.

However, Russell said that while McKay was nearing a return, he wouldnt be rushed back to the fold.

The Director of High Performance said McKay would continue to build his fitness base before being considered for selection.

Director of High Performance Andrew Russell provides an update on the health of the list leading into Round 1.

We know he had a late start, so we knew we were going to be up against it to have him ready for Round 1, Russell said.

Hes had 3-4 weeks of high-quality training, he probably needs another 3-4 weeks and then hes ready to go.

Hes in a good spot.

Russell also ruled out Caleb Marchbank for Thursday nights season opener, after sustaining bone bruising in his knee in the final Marsh Community Series game.

However, the news was better for his defensive partner Lachie Plowman.

Marchy jarred his knee and he had a bit of bone bruising in that. Itll probably take from anywhere between 2-3 weeks, he said.

He wont play Round 1 but pretty soon after that, we expect to see him out there.

Plow trained fully yesterday and will train fully tomorrow, so hes 100 per cent.

Russell also provided an update on Eddie Betts, who the Club announced would miss the next few weeks after a calf injury.

For Russells full comments, watch the video above.

More:
Viewed McKay building to full fitness, Marchbank to miss An update ahead of Round 1. 2 - Carlton Football Club

Innovative Fitness, an industry leader in the space of personal training and fitness, has announced its temporary closure amid the COVID-19 pandemic.

With roughly 200 coaches on staff at 12 locations spread across BC and Ontario, the business is officially closed for two weeks as of March 16.

The company says that on March 31, the situation regarding the coronavirus will be re-evaluated, and at that time, plans for reopening will be discussed.

Our mission to ensure you live your best life is unwavering, Curtis Christopherson, president of Innovative Fitness, said in a release.

In fact, it has never been more passionately felt.

Withcoronavirus on the rise,Toronto Public Healthis remindingindividuals who attend events and large gatherings to monitor their health for signs and symptoms of COVID-19. And if youre not feeling well, they recommend staying home at this time. Also, due to unexpected cancellations, please check the event you plan to attend is still taking place. Keep up with COVID-19 news here.

Excerpt from:
Innovative Fitness closes all locations temporarily in response to pandemic | News - Daily Hive

Gov. Jay Inslee plans to sign an executive order Monday that will extend mandatory social distancing measures to certain hospitality and entertainment businesses across Washington state. Additionally, the governor is banning all events larger than 50 attendees.

The action comes in the wake of several other states enacting similar orders.

"Tomorrow, we will temporarily shut down restaurants, bars and entertainment/recreational facilities statewide," the governor said in a tweet Sunday evening.

The temporary ban will suspend sit-down services at restaurants, bars, and other entertainment venues for at least two weeks. Additionally, businesses including beauty salons, tattoo parlors, theaters, gyms, and museums are also subject to the order. Takeout and delivery services will still be permitted.

The new order will not impede the daily operations of grocery stores and pharmacies. It does, however, direct other retailers to limit their occupancy and implement social distancing plans.

These are very difficult decisions, but hours count here and very strong measures are necessary to slow the spread of the virus," Inslee said in a press release. "I know there will be significant economic impacts to all our communities and we are looking at steps to help address those challenges."

It's not presently clear how officials plan to respond to the economic fallout of the order. But Inslee said he hoped to have information to share in the coming days.

The governor also announced a moratorium on all events consisting of over 50 attendees, mirroring new guidance from the Centers for Disease Control and Prevention. The restrictions also extend to smaller events unless they meet officials' criteria for social distancing and public health.

King County Executive Dow Constantine has enacted a similar local health order, mirroring the governor's new measures.

"It is time right now for people to assume that they and everyone they meet has been exposed, potentially, to avoid any unnecessary interactions that might lead to further infection," Constantine said during a Monday morning press conference.

The Centers for Disease Control and Prevention recommends keeping at least six feet between individuals to prevent the spread of COVID-19. The agency also advises that older adults or those with underlying health conditions especially avoid large crowds.

"The outbreak is likely to go for months and whatever we do today, we wouldn't expect to see that impact for at least a month," said King County Health Officer Jeff Duchin.

He added that while officials might not immediately know how effective social distancing strategies in Washington state have been, similar actions have benefited other communities during infectious disease outbreaks.

Inslee previously enacted a statewide ban on all events exceeding 250 attendees on Friday, in addition to ordering the closure of all K-12 schools and higher education institutions for six weeks.

READ: All Washington state schools ordered to close for 6 weeks because of coronavirus

There are currently 42 COVID-19 deaths and 769 cases reported across Washington, according to the state department of health. The majority of those cases have affected residents of King and Snohomish counties.

This is a breaking news story that will be updated with more information.

See the article here:
WA state restaurants and bars to close, events capped at 50 due to COVID-19 concerns - KUOW News and Information

Gov. Gretchen Whitmer issued an executive order Monday morning closing all gyms and fitness centers through Mar. 30.

In addition to gyms and a wide range of public accommodations including restaurants, bars, libraries, casinos and museums, the order also specifically shuttersrecreation centers, indoor sports facilities, indoor exercise facilities, exercise studios and spas.

Kenneth Martin, of Madison Heights, works out his triceps Saturday at The Royal Oak Gym.(Photo: Todd McInturf, The Detroit News)

At Royal Oak Gym, manager and owner Matt Brimer is philosophical.

"It leaves me kind of upset and bummed," he said, "but nothing much I can do. No point getting too mad about it."

The governor's order mandatesaffected businesses close by 3 p.m. Mon., Mar. 16, but Brimer says that hasn't stopped people from coming beforehand.

"We've got about 15 people here right now," he said just before noon.

In some respects, gyms and fitness centers find themselves in a better position than restaurants, for example, since health facilities often rely on memberships, rather than a pay-as-you-go system. At Royal Oak Gym, Brimer estimates they've got about 1,000 members, though also take walk-ins who pay a daily rate.

The membership model, which accounts for the majority of his clients, "might shield some" owners from the worst impacts of a shut-down, he said. Most of Royal Oak Gym'smembers, he adds, are on monthly memberships.

Asked whether he thinks he'll actually be able to reopen April 1, Brimer said, "I sure hope so."

Thomas Deschamps of Farmington Hills makes his way into Powerhouse Gym in Novi for one last workout a few hours before the public gym and all others in the state of Michigan close at 3 p.m. Monday by executive order of Gov. Gretchen Whitmer.(Photo: Daniel Mears, The Detroit News)

But another gym-goer who got in one last workout beforePowerhouse Gym Novi closed Monday afternoon was uncertain whether the situation really warrants such draconian steps.

"I'm miserable," said Thomas Deschamps of Farmington Hills. "Not only am I a frequent gym goer, but I'm also an executive chef at Granite Cityin Northville. This affects everything."

He points to the drop in new cases in China, and suggests Europe's also seeing improvements -- though recent figures coming out of Italy and Spain challenge that.

"I just think losses in income for everybody who works in a restaurant and other facilitiesthat have been closed outweighthe risk," Deschamps said."I dont think anybody should have been ordered to close unless were under martial law."

Zagros Zangana, of Waterford, does dips during his warm ups Saturday at The Royal Oak Gym.(Photo: Todd McInturf, The Detroit News)

But there's no reason you have to lose all the gains you might have racked up in recent months, says trainer Johnathan Lamonte Sails-Walker, who under ordinary circumstances works at Crunch Fitness in Warren.

He and fellow trainer and husband Brandon Walker-Sails are launching a series of YouTube and Facebook exercise videos people can plug into while the metro area's gymnasiums are shuttered.

"Dont stop just because the gyms are closed," Sails-Walker said."A lot of people have been working hard since the beginningof the year, and you dont want to lose those gains. Stay motivated, stay focused."

Sails-Walker, who has a Master's in exercise science from Wayne State, says you can still get in your workout with materials you probably have right at home.

"If you dont have equipment," he said,"Im going to teach you how to improvise.You look around your house if you dont have a yoga mat, go to the next best thing, a bath towel. No dumb bells? You can use canned goods."

Clearly, since Sails-Walker makes his money by training clients at the gym, he's not wild about the closures. But he understands where the governor is coming from.

"Working out at the gym is good," he said, "but you have to realize youre in a closed setting.Everybodys breathing the same air, and mightnot be wiping down their equipment properly."

Sails-Walker says thevideos will cover a wide range of workout possibilities. "We're going to do stretching, lifting, and some cardiovascular-type stuff, all the way from beginners tohigh-intensity training."

To find Sails-Walker on Facebook, just search forhis full name.

To find the pair's YouTube exercise videos once they're up online, search for "Faith, love and fitness with J&B."

mhodges@detroitnews.com

(313) 222-6021

Twitter: @mhodgesartguy

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Gov. Whitmer closes gyms and fitness centers - The Detroit News

If you clicked on this story, there's a good chance you care about your fitness. Instead of having a professional trainer, fancy gym membership, and hours to commit to exercising, you have to a full-time job and bills to pay. And, as you get older, you might not be able to do some of those grueling workouts from your twenties.

You want to get in shape, but where do you start?

Muscle After 40: Build Your Best Body Ever in Your 40s and Beyond

NOW: $19.99amazon.com

We know how hard it is to find a workout you likeand to stick with itso we created a fitness guide called "Muscle After 40" to help. The best part: You can snag the entire guide for just $19.99 for the next few hours as part of this Amazon lightning deal.

Targeted for men over 40 years-old, our guide features a streamlined, 12-week plan that proves it's possible to get in great shape at any age.

These workouts are designed to build muscle and combat sarcopenia, a loss of muscle tissue that usually occurs after 40 years-old. Our multi-joint exercises ensure you hit every muscle, while our occasional isolation movements will help you get results without pulling a muscle. Most of our workouts consist of shorter, more frequent bursts, you can always take your workout to the next level with some extra repetitions.

Not only will you see results by the end of the 12-week program, but you'll also be one step close to getting the body of your dreams.

The only catch is that, if you're interested you have to shop now. In just a few hours the guide is going back up to full price (at 12:35pm EST to be exact). Whether you want to up your workout routine or find an exercise plan that actually works, our book makes getting in shape easy and affordable.

Follow this link:
Our "Muscle After 40" Fitness Guide Is on Sale Today on Amazon - Men's Health

Bryce Garcia was born and raised in Bellingham, andevery time hes moved away, he found himself coming right back. After travelingaway for part of his college career and checking out life in other states, heonce again lives in his hometown, and has taken a job with Satori, the only downtown Bellingham cannabis store.

I ask what led him to work at a pot shop. Part ofit was how cannabis had played a role in my life. I struggled with anxiety andADHD for a long time, and had a tough time managing my task list. It helps meslow down and do things one by one, Garcia explains.

After graduating from Western, Garcia went toHawaii. It was beautiful, but wasnt necessarily what I needed. When I cameback, I started working at Satori. I never really saw myself working in a potshop because there was that stigma there, but it opened me up to being able totry a lot of different products.

An avid athlete, Garcia soon found himself replacing his old-fashioned liniments and salves with products that include CBD, a medicinal chemical found in marijuana plants.

My big thing is topicals, he says. Theyre a huge part of my recovery as an athlete. Im really big on [them] because my grandma can use themand she doesnt want to feel high at all; because topicals are absorbed through the skin, theres not enough to enter your bloodstream and cause a psychoactive effect.

Garcia got his start in sports as a youngster oncommunity and school teams, and stuck with it as he transitioned to college. Iwas trying to get a football scholarship; I was going to walk on at EasternWashington University. Then I decided that I didnt really want a whole lot ofconcussions, he says with a laugh. Instead, he attended Western after hisfreshman year and played lacrosse. I could be one of the big guys on the fieldat 5 feet 10 inches and 195 pounds, as opposed to being one of the small guyson the football field.

After college, he continued lifting weightsand discoveredyogabut found the gym life to be a little routine and repetitive. And then,through Facebook and Instagram, he saw something that caught his eye: parkour.What is this crazy sport? he asked himself, and soon discovered his newpassion. I do lot of parkour and free running.

Even if youre not familiar with these activities,theres a chance youve seen an example online, on television, or in a movie. Arunner will bounce off of walls, grapple their way up onto balconies, leap fromone rooftop to another, all while twisting and twirling, and making it all lookeasy.

Free running is seen as getting from Point A toPoint B with style, while parkour is getting from A to B with speed, Garciasays. Free running features flips and twists, whereas parkour is more aboutdoing vaults and jumps to cover distance. Beyond being a fun way to keepactive, it can change the way you look at the world around you. Now when I goto a big city like Vancouver or Seattle, Im able to see stairs andarchitecture as a beautiful playground, something that I can interact with.

But these activities come with a price tag. Mymuscles are always sore from working out three or four hours a day, he says. Garciawants to stay fit so that he can enjoy life to the fullest, and for as long aspossible. But a certain level of soreness comes with that, and I can taperthat down a bit with cannabis.

He credits working at Satori with opening his eyesto the wide range of choices available for just that purpose, especially thetopicals. There are salves, balms, gels and more are built on a variety ofbases, from the menthol that Garcia prefers, to those that have less of ascent. And if all of that sounds intimidating, bear in mind that Garcia and hisco-workers are there to explain how they work and point out their favorites.

Satori also staffs its store with state-certified medical consultants, who are licensed to discuss specific medical issues. Their doors are open from 9:00 a.m. every day, until 11:00 p.m. (10:00 p.m. on Sundays) to answer questions, and help you find the relief that will work best for you.

Sponsored

Originally posted here:
Cannabis and Physical Fitness: Seemingly Unlikely Partners That Work Well Together - whatcomtalk.com

Bill DeBlasio, gym rat. Photo: Pacific Press/Pacific Press/LightRocket via Ge

As health experts and government officials urge New Yorkers to practice social distancing and self-isolation in order to protect their fellow residents and slow the rapid spread of the dangerous coronavirus, one prominent New Yorker said Fuggedaboutit! to these professional recommendations and made the 12-mile voyage to his beloved gym anyway. Yes, Mayor Bill de Blasio was back at the Park Slope Y.

Mayor de Blasio is indeed here at the Park Slope YMCA this morning, tweeted CNNs Andrew Kaczynski. He added, Among comments from New Yorkers walking by who saw his security detail. Is the mayor really working out. He shouldnt be here. What an idiot.

For years, Mayor de Blasios daily 12-mile ride from Gracie Mansion to the Brooklyn gym has raised eyebrows among New Yorkers, who are quick to point out that the supposed champion of environmental causes could significantly decrease his personal carbon footprint by working out at any one of the many, many gyms uptown, not to mention save hours of commute time.

In a statement to News 4 New York reporter Melissa Russo on Monday, the mayors press secretary Freddi Goldstein said that the YMCA has been a huge part of Mayor de Blasios life, and he wanted to visit a place that keeps him grounded one last time.

That doesnt change the fact that he is working around the clock to ensure the safety of New Yorkers, Goldstein went on. After today, gyms will close and he will no longer be visiting the YMCA for the foreseeable future. Indeed, as New York governor Andrew Cuomo announced on Twitter, all gyms in the state will be closed, effective at 8 p.m. on Monday.

Farewell for now, at least to the mayors daily gym pilgrimage. Somewhere in heaven, Charlotte the groundhog is laughing and saying, Good riddance.

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Area Man Spotted Prioritizing Fitness Goals Over Well-being of Community - The Cut

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If your gym closes due to the coronavirus, that's no excuse for not getting your workout in. Streaming fitness programs and apps give you plenty of options for working out in your living room, even if you don't own home gym equipment. All you need is an internet connection to stream workouts to your computer, mobile device or TV. Here are seven I recommend for the wide range of high-quality, professionally-guided classes. And all have a free trial, so you can give them a try before you commit.

This isn't your standard gym workout. Barre3combines moves from ballet, yoga and Pilates to create a unique, low-impact routine that gets your heart rate up and works your whole body. You can work out with more 200 routines designed specifically for you to do at home with little or no equipment required. When you sign up, you can choose your goals, including feeling stronger, feeling less stress, feeling less pain in your body, and increasing your endurance. You're then presented with suggested workouts. You can also pick your own workout, either scrolling through the choices or filtering based on time (10, 30,45 or 60 minutes), instructor, or type of workout. There are 17 categories, including barre3 Core 360, Time-Crunch, Postnatal, Foam Rolling, Studio Favorites and Mind-Body Connection, among others, as well as more traditional strength and conditioning classes. Some classes require core sliders, a core ball, resistance bands, weights and a yoga mat.

Barre3 has free at-home workouts on the Barre3 YouTube channel, it you want to give it a try before signing up for your free 15-day trial.

Standout feature: Unique, low-impact workouts combining ballet, yoga and Pilates

Available on: web browser, Chromecast, Apple TV (through AirPlay)

Price: $29/month, free 15-day trial

If it's a Crunch Gym style workout you're after, why not go straight to the source at Crunch Live? There are more than 85 classes fewer than other services on this list, but enough to offer a lot of variety led by Crunch instructors. Choose fromtotal body bootcamp and dance cardio to pilates, yoga, barre and more. And there are even 15-minute "Quickie" workouts for those in a hurry.

Standout feature: The popular Crunch Gym approach at home

Available on:web browser, Chromecast, Roku, Apple TV, Amazon Fire TV, Samsung Smart TV

Price: $9.99/month or $90.00/year with a 10-day free trial (free with Crunch Gym memberships except the Base Membership plan)

Daily Burn offers more than 1,000 workouts with plenty of variety and organized programs that range from 10 minutes to an hour long, covering activities from dance to kettlebell to intense cardio.You never need to spend time hunting for a workout, either; DailyBurn helps you pick the right workout program and then automatically queues up the next video whenever you login (though you can try something new whenever you want).

Standout feature:Huge variety of workouts to choose from, easy to use on a wide variety of devices

Available on: iOS, Android, web browser, Roku, Apple TV, Chromecast, Amazon Fire TV

Price: $19.99/month with a 30-day free trial

This isn't just another celebrity fad workout. Physique 57promises results after just eight 57-minute workouts. The program uses a technique dubbed "interval overload" in which you focus on different parts of the body in sequence, with stretches in between. While there are specific workout programs (from two weeks to 12 weeks), you can also create your own routines, even combining short workouts into longer ones to make your perfect class. There are more than 250 classes to choose from and you can sort by type of workout (abs, core, prenatal, HIIT/dance cardio, and more). Though it's one of the more expensive options on the list, results after just eight classes is what all of us want to see in a workout, isnt it?

Standout feature: Claims results in just eight workouts

Available on: iOS, Android, web browser, Apple TV, Android TV, Roku, Amazon Fire TV

Price: $24.99/month or $249.99/year with a 7-day free trial

While many gym workouts incorporate Pilates moves, they're not purely Pilates. If you're interested in classic Pilates but don't have time to go to a studio regularly, Pilatesologyis a great option. There's is tons of variety across over 1,400 workout videos, including workouts for beginners, relief from neck pain, prenatal and postnatal, better posture, seniors, anyone in a time crunch, and more. Hundreds of the site's videos require no equipment, making them easy to do at home.

Standout feature: Classic Pilates at its best

Available on: iOS, Android, web browser, Roku, Apple TV (AirPlay)

Price: $19.99/month or $178.99/year with a 16-day free trial

If you can't make it to the yoga studio, Glois the next best thing. It offers yoga for every level, including beginners, making it a good way for anyone to give it a try. There are over 4,000 classes taught by professional teachers in 16 different styles, including Ashtanga, Hatha, Kundalini, Iyengar, Tao Yin, Vinyasa Flow and partner yoga. There are also pilates and conditioning classes. Glo also offers a nice feature that most of these programs don't: If you watch videos with the iOS or Android apps, you can save them to view offline so you can do yoga in the park or anywhere else you don't have broadband connectivity.

Standout feature: Specializes in yoga, save workouts for offline access

Available on: iOS, Apple Watch, Android, web browser, Apple TV

Price: $18/month with a 15-day free trial

Aaptiv is packed with audio workouts led by uber-perky trainers who motivate you at all levels, beginner to advanced. Against a backdrop of pop or hip-hop hits, youll be talked through high-energy interval workouts from warmup to cooldown. There are thousands of classes to choose from including outdoor running, weight training, yoga, and training programs for running race distances such as 5K, 10K and marathons. And if you have a treadmill or elliptical machine at home, you can find classes for those too.

Standout feature:Specializes in running workouts, download workouts for listening offline

Available on:iOS, Apple Watch, Android

Price:$14.99/month, $99.99/year with a 7-day free trial

[Image credits: Barre3, Crunch, Daily Burn, Physique 57, Pilatesology, Glo, Aaptiv]

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7 Online Fitness Classes to Stream When Your Gym is Closed - Techlicious

If you get most of your health and fitness knowledge online, it can be tough to know what's real and what's just bluster. Some of the false claims you'll find are harmless. But if you're following bad intel, in the best case scenario your gains might sufferin the worst, you might be in line for an injury.

Time to debunk Instagram bro-science and other internet BS to help you see better results, faster. Let's put these zombie myths in their graves for good.

THE MYTH: You may think the ache and tightness you feel a day or two after youve blasted a muscle, technically known as delayed onset muscle soreness (DOMS),is a gym badge of honor. First described in 1902, its sometimes a result of muscle-fiber micro tears that occur as you lift. New to training? These can spur growth. But more damage doesnt equal more growth, says Andy Galpin, Ph.D., C.S.C.S.*D, an associate professor of exercise physiology at California State University, Fullerton: On a scale of 1 to 10, pushing yourself to a level 7 of soreness might stimulate some growth, or it might not.

YOUR MOVE: Track your workouts based strictly on effectiveness. Choose key exercises (e.g., the squat, the pushup, and the pullup) and do them at least once a week. If youre improving your reps, form, or weight on these movements on a monthly basis, youre on the right track, even if youre only mildly sore.

THE MYTH: Exercise scientists long divided muscle fibers into two categories: slow-twitch fibers, the kind that get you through a marathon, and fast-twitch fibers, the ones that power a dunk. Decades ago, researchers believed their distribution was genetic, so no training could turn a skinny, slow-twitch distance runner into a muscular sprinter (or vice versa). A landmark 2018 study, coauthored by Galpin, of identical twinsone sedentary and one a lifelong distance runnerchanged that. Thanks to miles of running, the active brothers muscles were almost entirely slow-twitch. The sedentary brothers? Fifty-fifty split between fast- and slow-twitch, which is what happened because he didnt train at all. Translation: You can work toward dunking a basketball.

YOUR MOVE: To build total-body function, resilience, and overall health, include both fast- and slow-twitch exercises in every workout. Lead with a fast-twitch move, like an explosive bench press. End with slow exercises, like rows in which you take three seconds to lower the weight.

THE MYTH: It seems logicalworking out burns calories, so to burn more calories, just work out more. Except thats not what researchers at New Yorks Hunter College found when studying the Hadza, northern Tanzanian hunter-gatherers. The Hadza got about four times as much exercise as an averageAmerican, yet they burned virtually the same number of calories. Heres why: Exercise pushes your body to burn calories, but theres a cutoff point, one thats different for every person. Approach that cutoff in your workout and your body starts burning far fewer calories, instead possibly shutting down certain functionslike building new muscle tissueto operate efficiently.

YOUR MOVE: If youre trying to maintain a calorie deficit, calculate that over the course of a week, not a day. This allows you to have cheat days. And schedule workouts so that youre consistently burning calories. If you want to burn a few extra, dont make your workout longer. Just spend the last ten minutes doing high-intensity interval training.

THE MYTH: An isolation exercise works just one muscle (think biceps curl). But the rise of CrossFit convinced most trainers that you dont need moves like that. Why do a curl when you can squat or deadlift? These moves use more muscles, so wouldnt they build real-world strength?

Not so, according to a recent review of research on the leg extension. The weighted leg extension is simple, asking you to straighten your knee. But a Tufts University study found that doing just that still increased the walking speed of elderly men by almost 50 percent. Even isolation exercises recruit stabilizing muscles if done correctly.

YOUR MOVE: Turn every move, whether a squat or an isolation move like a skull-crusher, into a full-body move by starting with three steps: Flex your abs, squeeze your glutes, and tighten your shoulder blades.

THE MYTH: The biggest guys in your gym are the ones lifting the most weight. So youve got to go heavy, right? A Brazilian study published in PLOS One indicates its not that simple. Scientists had young men do sets of either 7 to 9 reps or 21 to 36 reps. The first group lifted more weight, but both of the groups showed similar muscle growth. Should you lift heavy sometimes? Definitely. But if youre feeling beat, you wont lose any muscle (and you just might gain some) by ditching heavy bench presses for pushups.

YOUR MOVE: Try varying your rep ranges every few weeks, says action-star trainer Don Saladino, NASM. For 2 weeks, do 12 to 15 reps per set; for the next 2 weeks, do 8 to 10 reps per set; and for the final 2 weeks, do 4 to 6 reps per set. The body needs to train with a variety of rep ranges, says Saladino.

THE MYTH: Gyms sell protein shakes because bro-science states theres a 30-minute post workout anabolic window for protein. Part of this is true: You need protein. If youre chasing muscle, you require about 0.7 to 1 gram of it per pound of bodyweight daily.

The easiest way to consume that is in three to five small mealsan after-lift shake makes sense. But according to a Journal of the International Society of Sports Nutrition review, your muscles are primed for protein within three to four hours of your workout.

YOUR MOVE: Focus on your daily protein intake by eating those three to five small meals. Funny thing about that: Youll likely eat protein within the three- to four-hour anabolic win-dow before or after your lift.

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6 False Fitness and Workout Myths You Need to Stop Believing - menshealth.com

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