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Research suggests the fitness industry will look different even after the pandemic, with more people cancelling their gym memberships and turning to at-home workouts instead.

According to a survey conducted by Harrison Co., a consumer-focused investment bank, 34 percent of gym-goers have canceled or plan to cancel their gym memberships due to COVID-19, and 40 percent of respondents reported exercising at home for the first time as a result of the pandemic.

Don Yakstis, a product knowledge specialist at RunWell in Edwardsville, a running and walking specialty store, said the stores amount of customers has exploded since the start of the pandemic.

[There] is no question about it. We are now seeing people from different walks of life, so our elderly population is growing, our population of people who were normally sentient [is] growing, Yakstis said. Our clientele is not just runners, it is now people who are seeking pain relief. We have orthopedists, we have podiatrists, physical therapists that all send their patients to us to get fitted for shoes, to help them improve their quality of life.

One explanation for this effect is that many people now have the opportunity to spend more time outside, Yakstis said.

The outdoors is a great thing, and a lot of people, the daily bustle kind of secluded them from that. It pulled them out of that world, and now theyve rediscovered that, oh hey, fresh air is good and sunshine feels good. And theyre just sticking with it now, Yakstis said.

According to Yakstis, even though the weather is turning colder, the stores clientele still shows interest in outdoor physical activities.

Theres always a little bit of a decrease. This year were seeing a little bit less, so our clientele, even in the waning months, are starting to still go out and play, Yakstis said.

Yakstis said those looking to continue running during colder months should follow what is called the 20 degree measurement to dress properly.

If youre running, we call it the 20 degree measurement. Basically, whatever the outside air temperature is you add 20 degrees to that, and that is how you should dress. So if its 50 degrees outside, you dress like its 70. If its 30, you dress like its 50, and so on and so forth, Yakstis said. For walking, we usually do about a five to 10 degree difference. Kind of the same thing, but a little bit different. It all depends on the people, and with that is always the caveat that certain people will experience this differently.

Alex Garcia, a sophomore mechatronics and robotics engineering major from Breese, Illinois, began lifting weights during the first lockdown last spring. Garcia said although building muscle mass at home may be difficult without using more than body weight, people can use household objects or buy equipment to exercise effectively.

I ran out of weights at home so I filled up milk cartons with sand, but originally what I did was, right when quarantine started, I went to Walmart and bought some free weights, like a medicine ball, some dumbbells, and worked out with those. But having anything you can work with weight-wise helps a lot, Garcia said.

Garcia said in addition to following at-home workout programs, beginners can exercise safely by starting slowly and then increasing the intensity of the workout.

Id start out slow. Just get used to the movements Getting the form down is what you need to do first, and then after that then you can increase the weight or go faster I definitely would get used to all the exercises first before I started doing them fast, back to back to back, Garcia said.

Tessa Schwarzentraub, a sophomore business and German major from Metamora, Illinois, is a trained yoga instructor, and has led yoga classes at the Campus Recreation Center. Schwarzentraub said although in the past her in-person classes have had higher attendance than her online classes, those who do not feel safe going to a gym may be more likely to search for at-home yoga options.

You can always search online and theres subscriptions. Its kind of like Netflix, almost, but it would be for yoga and theres just tons of different options. You do have to pay for that, but the free version, I would recommend YouTube or looking into the Recs options, Schwarzentraub said.

Schwarzentraub said although she sometimes struggles to stay motivated, remembering that she will feel better after exercising helps her to push through.

I think maybe just recognizing, like if youre super stressed, then convincing yourself that youll feel better after always works for me, Schwarzentraub said.

Visit Runwells website to learn more about their services.

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Focus on at-home fitness remains, even as weather cools - The Alestle

WHEN it comes to the world of health and fitness, there is an abundance of information out there which can be pretty daunting for even the professionals.

We have everything from Joe Wicks to CrossFit, from high protein diets to vegan diets, but the question is are any of these right for developing you as a GAA player?

All these various trends have their pros and cons and may have yielded brilliant results for others, but in all likelihood, they are not specifically orientated to improve you as a player.

In recent years, CrossFit has made a massive impact on the fitness industry. It has increased in popularity as the classes provided people with a fast and efficient way to get stronger and burn calories. Instead of how much weight, or how many reps you can complete in a certain time, the aim for you as a player should be to perform all of the movements with proper technique. The best way to do this is through functional training.

In simple terms, functional training focuses on movements that work the muscles we use most, on and off the pitch. Functional training concentrates on refining balance and coordination and building strength in the right way. This trend is particularly important for injury prevention and will allow our bodies to function and perform at their optimum for longer.

Your gym program is somewhat similar to your performance on field, insofar as you need to conquer the basic movements and skills before progressing.

Focus on mastering the basics or you will struggle to progress to the next level. The basic movements that one should incorporate into their regime should include squat, push, pull, rotate, carry and hinge.

With the advancement of technology, the fitness industry is constantly evolving. We are seeing more data available to us to help us manage our goals. The use of apps, GPS fitness trackers and smart watches are all useful tools which should be beneficial to players and coaches. These tools enable us to receive feedback about our performance and training levels, which should in turn allow us to change and adapt our training appropriately.

Here are some fitness myths to avoid:

1) Crunches are best way to burn belly fat

The best way is by combining cardio with ab-strengthening exercises. Along with this you will need to maintain a healthy diet.

2) All you need is cardio and weights

There is more to training than cardio and weights. You need to consider the following components of fitness within your training program; strength, speed, agility, endurance and flexibility.

3) No pain, no gain

This is generally the most overused myth of them all. During or after exercise you may feel a slight discomfort, but you should not feel sore to the point that it affects your day.

4) Stretching will always prevent injuries

Sometimes stretching cold muscles will actually harm them. It is important to warm up efficiently before exercise. When designing your warm up you should:

(a) Raise your body temperature

(b) Activate and mobilise muscles

(c) Potentiation i.e, fire the nervous system and the particular muscle group you intend to train

5) Lots of protein and less carbs equals lean muscle

There is a beliefout there that carbs are bad and that you should avoid them. The truth is that carbs give you energy during a workout and that you need them. When it comes to protein, you should aim to incorporate roughly 2g per a kg of bodyweight within your daily diet.

The most important element of any training program is consistency. Consistency is key, with this you are creating healthy habits.

A well-designed plan followed consistently will create maximal results. The plan should have a proper combination of stress and recovery and will ensure the right type of training occurs at the right time.

If you are struggling with your pre-season gym program or need advice feel free to drop us a message to help take your game to the next level. Check us out on social media at Core Performance Gym.

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The Muscle: Fitness trends and myths - Gaelic Life

LISHUI, China, Nov. 30, 2020 /PRNewswire/ --Farmmi, Inc. ("Farmmi" or the "Company")(NASDAQ: FAMI), an agriculture products supplier in China, today announced its participation in the Shanghai International Health, Wellness and Fitness Expo (the "Expo"), which was held from November 25 to 27, 2020. The Expo, the largest of its kind in Asia, included edible fungi in its featured products.

The Expo covered a total exhibition area of 54,000 square meters, with 452 national and international brands, gathering 43,076 domestic and international buyers.

Ms. Yefang Zhang, Farmmi's Chairwoman and CEO, commented, "While we have done an excellent job closing sales opportunities in the new virtual world of 2020, it was exciting for us to get back in front of customers and partners at the Expo. The organizers put necessary safety controls in place to ensure the health of attendees. We thank them for their efforts in making this such a successful expo for all participants."

"With the improvement of living standards, people are becoming more particular about their health and diet. Farmmi is benefitting from inclusion and wider adoption of edible fungi, which are now a standard part of the new healthy diet structure. Low calorie bacteria with high protein, low fat and high efficacy are now recognized worldwide as nutritional, health foods," continued Ms. Zhang. "As a leading agricultural products supplier, processor and retailer of Shiitake mushrooms, Mu Er mushrooms, other edible fungi, and many other sought-after agricultural products, Farmmi has the scale and strict controls to build upon customer demand growth worldwide."

Ms. Zhang concluded, "The Expo, which emphasized technology and innovation, served as an important platform for our company to meet customers, promote products, carry out industry exchanges and seek cooperation opportunities. This is fully in-line with our strategy to seek out and execute on increased business opportunities in both the domestic China market and worldwide."

About Farmmi, Inc.

Headquartered in Lishui, Zhejiang, Farmmi, Inc. (NASDAQ: FAMI), is a leading agricultural products supplier, processor and retailer of Shiitake mushrooms, Mu Er mushrooms, other edible fungi, and many other sought-after agricultural products. The Company's Farmmi Liangpin Market serves as a trading platform for Chinese geographical indication agricultural products and is a large platform for consumers to access locally sourced agricultural products. For further information about the Company, please visit: http://ir.farmmi.com.cn/.

Forward-Looking Statements

This announcement contains forward-looking statements within the meaning of the safe harbor provisions of the Private Securities Litigation Reform Act of 1995. All statements other than statements of historical fact in this announcement are forward-looking statements, including the potential impact of COVID-19 on our business within and outside of China. These forward-looking statements involve known and unknown risks and uncertainties and are based on current expectations and projections about future events and financial trends that the Company believes may affect its financial condition, results of operations, business strategy and financial needs. Investors can identify these forward-looking statements by words or phrases such as "may," "will," "expect," "anticipate," "aim," "estimate," "intend," "plan," "believe," "potential," "continue," "is/are likely to" or other similar expressions. The Company undertakes no obligation to update forward-looking statements to reflect subsequent occurring events or circumstances, or changes in its expectations, except as may be required by law. Although the Company believes that the expectations expressed in these forward-looking statements are reasonable, it cannot assure you that such expectations will turn out to be correct, and the Company cautions investors that actual results may differ materially from the anticipated results.

SOURCE Farmmi, Inc.

http://ir.farmmi.com.cn

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Farmmi Participates in Shanghai International Health, Wellness and Fitness Expo - PRNewswire

Had a look at the best Best Buy Cyber Monday fitness deals but couldn't find anything you might like? We have the best Kohl's Cyber Monday fitness deals too, listed below, have a look at this too. Who knows? Kohl's deals might be the best Cyber Monday deals for you. As well as these this handy list of well-priced treadmills, exercise bikes and ellipticals, we have a top 3 Fitbit deals at Kohl's and a top 3 Garmin deals at Kohl's roundup too. In case you would like to compliment your new cardio machine machine with a new fitness wearable.

Shop all treadmill deals at Kohl's

Shop all exercise bike deals at Kohl's

Shop all elliptical deals at Kohl's

Check out the best Garmin watch deals and all the best deals from the Fitbit Black Friday/Cyber Monday Sale. Some of the the best Black Friday treadmill deals, best Black Friday exercise bike deals and best Black Friday elliptical deals are still on too.

ProForm Crosswalk LT Treadmill | Buy it for $399.99 at Kohl'sHave you ever wondered if it was possible to do Nordic walking indoors but without using an elliptical? After all, elliptical trainers take up more space than treadmills, and definitely more than foldable treadmills. Well, aren't you lucky, as this ProForm Crosswalk LT Treadmill is pretty much does all of the above and it is also cheap, like sub-$400 cheap. ProForm Crosswalk LT Treadmill connects to iFit where you can access thousands of on-demand workouts (subscription sold separately). Buy this treadmill today!View Deal

Sunny Health & Fitness SF-B2883 Magnetic Upright Exercise Bike | Buy it for $449.99 at Kohl'sThis upright exercise bike can track speed, RPM, time, distance, calories burned, wattage, heart rate and more. The Sunny Health & Fitness SF-B2883 Magnetic Upright Exercise Bike also comes with 24 pre-installed workout programs and even a built-in bottle holder/device holder. The handles have an integrated heart rate sensor so you can keep tabs on the old ticker as you pedal away. The sturdy steel frame makes this bike solid and durable. Only $449.99!View Deal

Sunny Health & Fitness SF-E3919 Premium Cardio Climber | Buy it for $699.99 at Kohl'sYou have been eyeballing the Bowflex BXE226 elliptical trainer for a while but could never justify the asking price? How about getting this Sunny Health & Fitness elliptical trainer instead? This capable device can climb to a vertical height of 9 inches and stride a horizontal distance of 7 inches plus has a 14lb inertia-ready flywheel. Handles are heart rate sensor enabled and this bad boy even has a calendar, clock and a thermometer. Choose from 8 levels of magnetic resistance. Just $699.99!View Deal

Today's best prices on the best current Fitbit fitness trackers in our order of preference

Fitbit - Sense Advanced...

Fitbit Versa 3 Health &...

Fitbit - Charge 4 Activity...

Fitbit Fitbit Ionic Fitness...

Fitbit - Inspire 2 Fitness...

Today's best prices on the best older Fitbit fitness trackers in our order of preference

Fitbit Versa 2 Smartwatch

Fitbit Versa Lite Edition...

Fitbit Charge 3 Fitness...

Fitbit - Inspire HR Activity...

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Fitbit Alta HR, Black, Large...

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Fitbit also makes these fine bathroom scales, headphones and kids' fitness trackers

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Top 3 best Kohl's Cyber Monday fitness deals of the day: cheap treadmill, exercise bike and elliptical offers on NOW - T3

There are millions of them around the globe waiting for clutching on to some of the latest vital information circulating across the globe. The up-to-the-minute Mobile Health And Fitness Sensor market report based on the growth and the development of theMobile Health And Fitness Sensor marketis systematically listed down. The Mobile Health And Fitness Sensor market report comprises statistically verified facts such the unique essence including topological investigations, worldwide market share, government stringent norms, applications, current trends, futuristic plans, market bifurcations, and so on mentioned in a crystal clear pattern.

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Ask Any Kind of Query Before Purchasing the Report Here:https://www.marketresearchstore.com/report/global-mobile-health-and-fitness-sensor-market-report-293727#InquiryForBuying

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Global Mobile Health And Fitness Sensor Market To Witness Huge Gains Over 2020-2026 - The Courier

MONDAY, Nov. 30, 2020 (HealthDay News) -- For patients with localized high-risk prostate cancer (PC), prolonged androgen deprivation therapy (ADT) is associated with reduced cardiorespiratory fitness (CRF) and increased cardiovascular (CV) mortality, according to a study published in the Nov. 1 issue of JACC: CardioOncology.

Jingyi Gong, M.D., from Brigham and Women's Hospital in Boston, and colleagues compared CRF and CV mortality among patients with PC with and without ADT exposure. Data were included for 616 patients who underwent exercise treadmill testing (ETT) a median of 4.8 years after PC diagnosis; 150 (24.3 percent) received ADT prior to ETT, including 99 and 51 with short-term and prolonged exposure, respectively.

The researchers found that in adjusted analyses, prolonged ADT correlated with reduced CRF (odds ratio, 2.71; 95 percent confidence interval [CI], 1.31 to 5.61; P = 0.007) and increased CV mortality (hazard ratio, 3.87; 95 percent CI, 1.16 to 12.96; P = 0.028). In adjusted Cox regression models, the correlation between short-term ADT exposure and reduced CRF was of borderline significance (odds ratio, 1.71; 95 percent CI, 1.00 to 2.94; P = 0.052), while no correlation was observed with CV mortality (hazard ratio, 1.60; 95 percent CI, 0.51 to 5.01; P = 0.420).

"These findings emphasize the need to consider CV surveillance/risk modification during and after ADT exposure," a coauthor said in a statement.

Several authors disclosed financial ties to the pharmaceutical industry.

Abstract/Full Text

Editorial

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Cardiorespiratory Fitness Reduced With Prolonged ADT in Prostate Cancer - HealthDay

The Black Friday deals don't just cut the prices of costly TVs, iPads and laptops; more affordable products like fitness trackers are also seeing reductions, and that's the case with the Samsung Galaxy Fit 2. (Not in the US? Scroll down for prices on the original Samsung Galaxy Fit in your region below.)

The Samsung Galaxy Fit 2, an affordable fitness tracker launched in September, is now $10 cheaper on Amazon, which is its first-ever reduction. The Fit 2 is now only $49.99, making it a viable alternative to the Black Friday smartwatch sales for people who don't need a fancy (and expensive) wearable and just want to track workouts.

This is just one of many Black Friday deals we've seen, but for people who want to work out a bit more, it might be the best.

Samsung Galaxy Fit 2: $59.99 $49.99 at Amazon (save $10)This affordable fitness tracker is at a new low price, in its first-ever discount since launching in September. With $10 off, you've got even fewer excuses to pick it up and start getting healthy.View Deal

The Samsung Galaxy Fit 2 has a two-week battery life and is made of molded silicone. It has a range of fitness features perfect for people who want a step or sleep tracker, though it doesn't have as many functions as one of Samsung's smartwatches.

Like most fitness trackers, it's an affordable device, though this deal makes it even cheaper.

We're seeing loads of sales on wearables, and we've also got round-ups on Black Friday Apple Watch deals, Black Friday Fitbit deals and Black Friday Garmin deals too.

Here are deals on the Samsung Galaxy Fit in your area:

Today's best Samsung Galaxy Fit and deals

Cyber Monday Sale ends in

Samsung - Galaxy Fit2 Smart...

Samsung Galaxy Fit2 - Red

Check out more Cyber Monday Sale deals from these top retailers:

TechRadar is scouring every retailer and rounding up all the top deals over the Black Friday period, and weve put all the best Black Friday deals and Cyber Monday deals in easy-to-navigate articles to help you find the bargains youre looking for.

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Samsung Galaxy Fit 2 fitness tracker is at new low price in the Black Friday deals - TechRadar

You survived Thanksgiving and have one more major holiday to survive before the New Year and your resolutions begin. So for those who are contemplating what 2021 New Years resolutions to set, improving any of the following health indicators would be a good place to start. Research shows that individuals who follow these basic health practices and maintain these healthy indicator numbers will live more than 10 years longer, on average, than those who dont. Staying with the theme of the season, I present the 12 ways of fitness:

Body weight. Maintain a healthy, lean bodyweight. Weight is probably the number most of us are aware of and easiest to measure. Obesity is responsible for a multitude of health problems. Based on your height and weight you can calculate whats known as your body mass index (BMI). Your BMI is your weight in kilograms divided by your height in meters squared. There are plenty of charts available on the web, so you dont have to do the math. Ideal is a body mass index (BMI) of less than 25.

Waist size. Waist size is a better way to determine how your weight is affecting your health. If you carry a large percent of your body fat around your waistline, your risk of dying prematurely is nearly double. Divide the narrowest part of your waist by the widest part of your hips. A waist-to-hip ratio of less than .90 for men and .85 inches for women is desired. A waist size over 35 inches for women and over 40 inches for men indicates increased health risks.

Smoking status. Everyone is rightfully concerned this year about the COVID-19 pandemic and taking appropriate precautions to avoid it. However, there continually exists a very controllable health threat that kills more people than COVID-19 every year. Smoking kills more than 400,000 people annually. Do not smoke.

Fasting blood sugar. Testing your fasting blood sugar measures your risk for diabetes. Diabetes is a chronic disease that can lead to blindness, heart disease, kidney failure, and other health complications. A fasting blood sugar number above 100 is considered pre-diabetic.

Limit alcohol. Do not drink or at least drink in moderation. Studies show that moderate alcohol consumption of one to two drinks per day can have health benefits for some, but more than that will have adverse effects on your health.

Sleep. Get adequate sleep. For most people that means 7-8 hours each night.

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Blood pressure. Blood pressure is the force of blood against the walls of your arteries. Blood pressure should be less than 120/80. High blood pressure (hypertension) is a risk factor for heart disease.

Blood cholesterol. Total cholesterol should be less than 200 and LDL less than 130. Cholesterol is a fatty substance found in your bodys cells. It helps your body make important vitamins and hormones. But too much cholesterol can lead to plaque buildup inside your blood vessels. This sticky substance causes your arteries to harden and narrow, which limits blood flow. These blockages can create a heart attack or, if located in the brain, a stroke.

Triglycerides. In addition to monitoring your blood pressure and cholesterol levels, keep a check on your triglycerides. Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesnt need to use right away into triglycerides and stores it in your fat cells. If you eat more calories than you burn, you may have high triglycerides (hypertriglyceridemia). Having a triglyceride reading above 150 can increase your risk of heart disease.

Physical activity. Strive for 4-7 days per week of moderately vigorous exercise lasting 30-plus minutes.

Healthy nutritional habits. Eat a heart-healthy diet. Fill your plate with plenty of fruits and vegetables, lean proteins, whole grains and low-fat dairy products.

Social support and a general state of happiness. People married or who have a significant other, make frequent contact with family/friends, and regularly participate in a faith group or a social club live longer. This is more reason for us to enjoy the holidays with friends and family.

Follow the lifestyle choices that promote overall health and this year very well may be the year you reach your fitness goals.

Perry Buchanan, owner of PT Gym, is certified as an exercise physiologist through the American College of Sports Medicine, and fitness nutrition specialist through the National Academy of Sports Medicine. Email him at perry@ptgym.com. Follow @ptgym on Twitter.

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PERRY BUCHANAN: 12 ways of fitness | Features | albanyherald.com - The Albany Herald

According to the American Lung Association, smoking is the leading cause of preventable death in the U.S. and causes over 480,000 deaths every year.

Smoking damages the heart, lungs and the vascular system, and causes or worsens numerous diseases and conditions.

The link between smoking and the risk of Alzheimer's disease or dementia has long been controversial, yet, most studies show that the brain is not immune to the long-term consequences of heavy smoking. The impact is likely to become even greater as the population ages and the prevalence of Alzheimer's and dementia continues to rise.

Some earlier studies exploring the risk of dementia among smokers concluded that smoking decreased the likelihood of developing Alzheimers disease. However, reviews suggested these studies were biased because of the researchers connections to the tobacco industry. The conclusion reasoned that if smoking reduces the risk of dementia in later years, it accomplishes that by shortening life.

According to a World Health Organizations report Tobacco and Dementia in 2014, smoking is a risk factor for dementia and current smokers have a 30% to 75% greater risk for developing dementia when compared to nonsmokers.

Additionally, as mentioned in the same report, secondhand smoke exposure may also increase the risk of dementia by more than 25%. Further, data from a Barnes and Yaffe study posted in The Lancet Neurology in 2011 suggested that 14% of Alzheimers disease cases could be attributed to smoking.

Additionally, research compiled at the University of Eastern Finland and Kuopio University Hospital in Finland showed that smoking more than two packs of cigarettes daily from age 50 to 60 doubles the risk of dementia later in later life. For example, 25.4% of the participants in the study were diagnosed with dementia an average of 23 years later. Additionally, of the individuals in that group of over 20,000 who had dementia, 1,136 were diagnosed with Alzheimer's disease and 416 of the participants later developed vascular dementia.

Since smoking is a well-established risk factor for strokes, it also can contribute to the risk of vascular dementia through similar means.

The studies also found that smoking contributes to the oxidative stress and inflammation, two components believed to be significant in the development of Alzheimer's disease, and that smoking affects the development of dementia through vascular and neurodegenerative pathways.

Researchers also probed former smokers to gather data on increased risk of dementia. Findings concluded that former smokers or individuals who smoked less than half a pack per day did not appear to be at an increased risk for developing dementia. Further, associations between dementia and smoking did not vary by race or gender.

Smoking is a modifiable risk factor. Smoking cessation is of potential benefit to brain health and is a risk reducer for developing dementia. Various stop-smoking programs are available through the American Heart Association, the American Lung Association, the American Cancer Society and other local health care entities and community organizations.

Questions about Alzheimer's disease or related disorders can be sent to Dana Territo, the Memory Whisperer, owner of Dana Territo Consulting, LLC, at thememorywhisperer@gmail.com.

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Alzheimers Q&A: Is there a link between smoking and dementia? - The Advocate

Resistance training is an increasingly popular way to build strength, lose weight and get in shape. But despite its many benefits, it can also be time consuming which is why many fitness enthusiasts have started incorporating supersets into gym routines. When done properly, supersets have the potential to help you build strength and muscle all while spending less time in the gym.

Sometimes called paired sets, supersets are a form of strength training in which you perform a set of repetitions of usually two exercises, back-to-back with minimal or no rest between them. The exercises should also target opposing muscle groups namely the agonists (the force-generating muscles) and the antagonists (the muscle that relaxes when the agonist contracts). For example, leg curls (where the hamstrings are the agonists and the quadriceps the antagonists) would typically be followed by leg extensions (where the quadriceps are the agonists and the hamstrings the antagonists) to make up a superset.

However, many people perform supersets incorrectly. Many believe supersets to be the same as compound sets, in which two exercises engaging the same muscle group are performed back-to-back. Or they get confused with contrast training, in which two similar exercises are paired to increase power, the first performed with a heavier load, while the second is performed explosively with a lighter load such as heavy squats followed by vertical jumps. Many also think supersets comprise upper and lower body exercises performed in succession.

Based on current research, it appears that supersets can be a time-efficient way to develop muscle size and strength in the short-term when done properly.

Researchers have compared the effect of performing exercises in a traditional sequence (for example, completing four sets of bench presses before moving onto the next exercise) and as supersets. They found superset workouts are faster (completed in 31 minutes as opposed to 40) because the superset exercises were done in pairs, instead of pausing after each individual exercise.

They also found supersets required the body to use more stored energy (such as fat and carbohydrates) during exercise and for an hour afterwards. This could ultimately increase fat burning, and may even lead to more muscle gain as supersets mean more work is performed.

A similar study also found that supersets required a person to work 8% harder than traditional sets. This means that you can use supersets to complete more resistance training in the same or less time and this may be as effective as traditional routines. Working harder may also burn more calories during and after exercise.

Another study had participants perform a pair of pull-push exercises (bench pull and bench press) in both traditional format and as supersets. Rest periods for all types of exercise were controlled to two minutes, so that each training session only lasted ten minutes. They found that supersets allowed participants to work harder as they were able to complete more reps in ten minutes compared to the traditional format. More work completed in the same time demands greater effort, which could result in greater strength and muscle gains (although this hasnt yet been proven).

Not only that, but the order superset exercises are performed in could also impact performance. One study found that performing a leg curl followed by a leg extension allowed participants to perform more reps while feeling less difficult to perform than doing the exercises in separate sets. The researchers werent sure why this was the case, but it could be due to the large quadriceps muscles being activated during the leg curl, making the leg extension easier to perform.

Supersets may also be slightly less exhausting than traditional sets. One study compared a superset (bent over row followed by a bench press), with two versions of compound exercises (either a dumbbell bench press followed by a regular bench press, or a back squat followed by a bench press). Participants also completed a control session of three sets of bench presses.

All pairings comprised three sets of ten repetitions at 65% of the maximum load a person was able to lift in one repetition, with two minutes rest in between sets. Participants found all paired exercises felt difficult to perform and resulted in loss of speed and power compared to the control session. However, the superset felt less difficult to perform than the control or the compound exercises and resulted in less speed loss overall so was likely to be more effective when time was limited compared to the other formats.

Its worth noting, however, that many of the above superset studies used different exercise intensities, and had people lift different volumes of weights, making it hard to properly compare results. For example, reducing intensity (with lighter weights), while increasing volume (with more repetitions) might enhance muscle gains over the long-term, while low volume, high-intensity supersets might be better for developing maximal strength and power.

Most superset studies have only looked at the effects in the short-term, during a single exercise session so its uncertain whether theyre more effective than traditional resistance training for building strength, muscle size, or both. Results will likely depend on the combination of the number of sets, reps, load and rest periods performed.

But in the short-term, current evidence shows supersets allow you to complete more work in less time because of their intensity. This has the potential to burn more calories, both during and after the training session. But the intensity (loads lifted), volume (number of sets and reps) and order of the exercises within the superset are potentially important for maximising these benefits.

David R Clark, Senior Lecturer, Strength and Conditioning, Liverpool John Moores University

Carl Langan-Evans, Postdoctoral Research Fellow, Strength and Conditioning, Liverpool John Moores University

Robert M. Erskine, Reader in Neuromuscular Physiology, Liverpool John Moores University

The article was first published on The Conversation.

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