Systematic review: strength training 🏋🏻plays a fundamental role in management and prevention of overuse injuries 🤕and also decreases the pain, and aids in early recovery from an injury: pubmed.ncbi.nlm.nih.gov/38470015/

Meta-analysis: Energy deficiency (-500kcal/day) impairs resistance training🏋🏻 gains in lean mass 💪🏻but not strength: onlinelibrary.wiley.com/doi/10.1111/sm…

Meta-analysis: Intermittent dieting 🥗 with break periods is an effective dietary strategy to improve body composition and attenuate metabolic adaptation: academic.oup.com/nutritionrevie…

Review: Exercise 🏋️‍♀️🏃has the potential to prevent cerebral small vessel disease-related brain damage and improve cognitive function 🧠: ahajournals.org/doi/abs/10.116…

Engaging in regular resistance training 🏋🏻 throughout life ➡️
more likely to:
-move independently🚶🏻‍♀️
-function safely
-perform daily physical tasks
effectively throughout the lifespan 👵🏻
bjsm.bmj.com/content/early/…

8 weeks of resistance training 🏋️‍♀️ + ⬆️2000kcal extra/day ➡️
+ 2.9-3.4kg muscle mass 💪 (FFM)
-no changes in fat mass
in untrained individuals: pubmed.ncbi.nlm.nih.gov/12094125/

The RDI for protein is not enough for older adults 👵 however, adding 2x25g/day of whey 🥛 or pea 🫛 protein increases the muscle protein synthesis: sciencedirect.com/science/articl…

Systematic review: implementation of sport injury prevention programmes 🏋️‍♀️ ➡️ provides a 37% injury 🤕 risk reduction ⬇️in adolescents: bjsm.bmj.com/content/early/…

Meta-analysis: 20% of children 👧🏼 experience chronic pain 🤕and (higher pain prevalence among girls than among boys): pubmed.ncbi.nlm.nih.gov/38743558/

Meta-analysis: on average, resistance training 🏋️‍♀️ results in an 16% increase in quadriceps femoris muscle thickness 🦵 : sciencedirect.com/science/articl…

Meta-analysis: >60sec stretching 🙆 ➡️
-impairs maximal strength (acute)
-no effect on jumping ability, sprinting 🏃 or explosive 🧨 force development
sciencedirect.com/science/articl…

Individual participant data Meta-anaysis: low testosterone concentrations <7.4 nmol/L (<213 ng/dL) is associated with lower all-cause mortality💀: acpjournals.org/doi/10.7326/M2…

How fit 💪🥵 are Crossfiters?
-VO2peak = 4.64 👨 3.21 👩 L/min
-critical power = 314.5 👨 221.3 👩 W
-mid-thigh pull 3158 👨 2035 👩 N
and athletes with shorter limbs 🦵 have greater CrossFit® Open performance: biorxiv.org/content/10.110…

Review: Vitamin E 💊 does NOT favor recovery after exercise 🏋🏻🏃🏼‍♀️: thieme-connect.com/products/ejour…

Meta-analysis: acute ingestion of caffeine capsules💊☕️ improves muscle strength 💪🏻and muscle endurance 🥵in the upper body and lower body: mdpi.com/2072-6643/16/8…

Meta-analysis:
-unilateral resistance training ➡️ improves unilateral jump performance🤾🏻
-bilateral resistance training ➡️ improves bilateral strength performance 🏋🏻
termedia.pl/Effects-of-uni…

Meta-analysis: Resistance training is🏋🏻 an effective treatment to improve:
-body fat mass
-muscle strength💪🏻
-muscle performance
in older people 👵🏻with sarcopenia: pubmed.ncbi.nlm.nih.gov/34763651/

Lean back in the leg extension (40 vs 90 degree hip angle) to ger more hypertrophy 💪from the knee extension 🏋️‍♀️: sportrxiv.org/index.php/serv…

Meta-analysis: resistance training 🏋🏻is effective to decrease HbA1c in individuals with type 2 diabetes: pubmed.ncbi.nlm.nih.gov/35273011/

Meta-analysis: Resistance training 🏋🏻with a higher number of repetitions (≥ 15) is more effective than lower repetitions for enhancing local muscular endurance 💪🏻🥵: sciencedirect.com/science/articl…