Crunch Time!

Paul Stevens Carpe Diem (but in a relaxed sort of way) “CRUNCH TIME!!!” I’m a bit late in filing this article as my schedule was recently interrupted by a serious cycling accident.  As I had done on numerous occasions this past spring and summer, I started my day with a high tempo ride that would

Feel Good

Endocannabinoids: The Secret to Why Exercise Makes Us Feel Good

Julia Basso – PhD I just returned from a wonderful vacation in Keystone, Colorado.  Having lived in New Jersey for most of my life and New York City for the past 3 years, I was amazed to see the expansive views that Colorado has to offer.  The Rocky Mountains provided the most beautiful landscape that I

Walk in the Park

Is it as Simple as a Walk in the Park?

Gillian White , BSc, MSc, PhD (candidate) Department of Exercise Sciences, University of Toronto Is it as Simple as a Walk in the Park? Earlier this summer, I ran a trail half marathon. I like running, but the course is challenging with 1600m vertical change so you really need to train well. Unfortunately for me,

Meet Master Tennis Player Jacob Zylberberg

Meet Forever Fit Science master athlete Jacob Zylberberg. Zylberberg is a 67 year old tennis player who earned Gold in Singles and Silver in mixed doubles at the 2015 Huntsman Senior Games.  One of his favorite things about the game is playing with his wife Gail.  He offers tips on staying active and how play

Sled Pulls with Master Sprinter Tunde Ridley

Tunde Ridley is a 38 year old 3 time NCAA All American, 2014 World Masters Champion and 2015 World Masters Runner-Up.  Ridley takes you through the progression of sled pulls which are great for maintaining or getting back “in the game.” You Might Like:

Exercise Now, Stay Fit Later

Evan Stevens The next few studies were about the effects of creatine supplementation and resistance training in aging adults. We know that aging decreases bone density as well as muscle strength while increasing fat deposition. Working out can prevent this, and the fitter you are when you are younger, the easier it is to be

immune system

Get Outside and Exercise – Your Immune System Will Thank You

Evan Stevens The first talk of the session presented some interesting findings from their study. The researchers wanted to know the effect location had on exercise in the elderly, primarily on the immune system. They had senior subjects (age range 66-80) do a moderate workout on a cycling bike either in a blank office, an

BHB Supplements

BHB Supplements and Energy

Evan Stevens BHB Supplements and Energy We’ve already heard about low CHO (low carbohydrate) diets and how they can hinder performance. However, the next talk went a little deeper into CHO-fasted states. More specifically how this ketogenic state increased ketone bodies – made from high-fat use. Sourcing Energy Previous studies done on ketogenic states showed

Alpine Skiing: A Form of HIIT

Evan Stevens This study looked at the applicability of HIIT for use in patients with increased risk of Cardio-respiratory events in cold, winter climates. The researchers wanted to look at how HIIT could be used to improve cardio-respiratory risk (CRR) factors through alpine skiing; an activity common in northern and colder climates where running and

Beta-Alanine For A Competitive Advantage

Evan Stevens The third talk discussed the possible additive benefit of beta-alanine and interval training on cycling time trial performance. Beta-alanine is a precursor (and rate-limiting substrate) to carnosine synthesis. Carnosine is an important dipeptide found in muscle fibers and can act as an antioxidant. This can increase the amount of time a muscle cell

Combat Heart Problems and Diabetes with HIIT

Evan Stevens Exercise can be used to treat (if not cure) type 2 diabetes mellitus. We know from past studies that endurance exercise can increase insulin sensitivity  up to three times it normally is in a diabetic person, as well, strength training seems to improve insulin sensitivity (to a lesser extent mind you). However, if

Fat, Carbs, Protein and Recovery. Is There A Silver Bullet?

Evan Stevens The first talk in this session was very similar to the talks that made up the first GSSI nutrition talk. Namely, they explored how the major macronutrients can be used in various amounts to maximize training and promote exercise recovery. The main theme, however, was that we need to account for the individual