BUILD MOVE

CCAFYD. MEF . COL 13.770.

[Pedro L. Valenzuela @pl_valenzuela]

Very proud to have coordinated the new Series on Physical Activity in Older Adults in @LancetLongevity.

For years, exercise was seen as something secondary in medicine. Seeing a Series on it in a Lancet journal shows this is changing. (1/5)🧵

https://t.co/r8WhLwB5Mh

[Brad Schoenfeld, PhD @BradSchoenfeld]

Lack of time is consistently stated as a primary reason not to lift weights. Our recent study, led by former masters student Ryan Burke, provides evidence that agonist/antagonist supersets can substantially reduce workout duration without compromising muscle growth or strength (10.1016/j.scispo.2025.07.011).

We randomized 43 resistance-trained men and women to perform either traditional resistance training or supersets for 8 weeks. Both groups trained twice weekly, performing the same 6 exercises for 4 sets each, with sets taken to muscular failure.

The key difference was that one group performed all sets of each exercise consecutively, taking 2 min rest between sets before moving to the next exercise. Alternatively, the superset group performed two exercises targeting opposing muscle groups back-to-back, followed by 2 minutes of rest.

Results indicated similar increases in muscle thickness across all assessed muscle groups, as well as similar improvements in maximal strength, muscular endurance, and power. The total volume load was not appreciably different between conditions.

There was one key difference: Supersets reduced workout duration by 36% compared to traditional sets (~44 vs 69 mins). That's nearly 25 mins saved per workout without appreciably compromising muscular adaptations.

The only tradeoff was that supersets produced higher perceived exertion during acute testing, although differences were much smaller when averaged across the 8-week intervention.

Collectively, our findings suggest that pairing exercises targeting opposing muscle groups is a time-efficient strategy for achieving similar gains in muscle size and strength while substantially reducing workout duration. For those with limited time to train, strategically programmed supersets offer a practical way to maximize training efficiency without compromising results. However, it's important to note that these findings are specific to the superset configuration investigated and may not necessarily extend to other superset approaches.

https://t.co/4XnzucfQpI

[Daniel Rowland @dwrowland]

Carbohydrate hydrogel drinks do not appear to offer an advantage over standard carbohydrate drinks during moderate-intensity endurance exercise.

A review of controlled trials found no clear improvement in performance, similar rates of oxidation of the ingested carbohydrate, and no difference in gastrointestinal distress.

The authors note that most trials were at moderate intensity, and that prolonged, high-intensity racing by elite athletes, where the claimed benefits would matter most, has not yet been properly studied.

https://t.co/WuQN1qnPgN

[British Journal of Sports Medicine (BJSM) @BJSM_BMJ]

🚨 How much exercise does your heart really need? ❤️ 🤔

Why 150 minutes a week is the floor, not the ceiling 📈

Don't miss this NEW #BJSMBlog ✅

➡️ https://t.co/jRCqw3yIlL

[Nick Krontiris @nick_krontiris]

Impact of Aerobic Exercise on Endothelial Function and Other Cardiovascular Disease Markers in Health and Disease: A Systematic Review and Meta-analysis with Meta-regression of Randomized Controlled Trials (open access)

https://t.co/SrFo9nJnzw

[Antonio García-Hermoso @a_garciahermoso]

🫀🏃‍♂️Nuevo posicionamiento del American College of Cardiology sobre ejercicio físico y salud cardiovascular:

🏃150–300 min/semana de actividad aeróbica moderada
💪Fuerza ≥2 días/semana

📉 El mayor beneficio cardiovascular: pasar de inactivo a activo

🔗 https://t.co/2jBYVZCfDv

[BUILD MOVE @ABuildmove]

@UpdateThatsit @stats_feed Aerobic exercise (walking, running, cycling, swimming, rowing..) and resistance training (bodyweight, bands, machines, free weights, ) are both beneficial. Aerobic exercise 150-300 minutes a week. Resistance training 2-3 times a week.

[Nick Krontiris @nick_krontiris]

This one finds higher handgrip and leg strength to be associated with a lower risk of severe fall injuries in older men and women.

[Medicine & Science in Sports & Exercise @MSSEonline]

The Components of Physical Fitness: A Roundtable Statement by the American College of Sports Medicine

https://t.co/Mma8q7bzv8

[World of Statistics @stats_feed]

Coffee consumption linked to healthier body composition and metabolic markers. People with higher coffee consumption had lower total and visceral fat and greater skeletal muscle mass. In men, it is linked to a more favourable glucose–insulin profile, and higher bioavailable testosterone.

[Craig Liebenson @CraigLiebenson]

“A major challenge will be to stop the use of harmful practices while ensuring access to effective and affordable health care for people with low back pain.”
Lancet Series on low back pain @janhartvigsen1234

https://t.co/hROBQyThBs

[BUILD MOVE @ABuildmove]

@historyrock_ Civil War.

[Brady Holmer @Brady_H]

Higher aerobic fitness is associated with a lower Alzheimer's risk.

Moderately fit and fit adults had a 46% and 48% lower risk of developing Alzheimer’s, respectively, and every 1 mL/kg/min higher VO₂ peak was associated with a 4% lower risk.

Remaining above 80% of the sex-specific average VO₂ peak (25.1 for men and 20.9 for women) was associated with a substantially lower risk.

*Among adults aged 70-77

[Matt Jones @Mattjones0203]

How much walking is enough for chronic low back pain? A systematic review and dose-response meta-analysis
https://t.co/dXfGfOWFUY

[Brandon Luu, MD @BrandonLuuMD]

In a ~13 year study of 1,375 people, those eating 10+ ultra-processed servings daily had nearly 2.7x the Alzheimer's risk

[BUILD MOVE @ABuildmove]

@stats_feed @CoachDanGo All of them plus rowing

[Christoph Burch @ChristophBurch]

Effects of High-Intensity Interval Training on Cardiovascular Health: An Umbrella Review of Systematic Reviews and Meta-analyses
https://t.co/LTDGF7w3KY

[Antonio García-Hermoso @a_garciahermoso]

🚨 ¿Son las nuevas generaciones físicamente más débiles?

📉 En Europa, una revisión con 417.362 niños/as y adolescentes muestra descensos en fuerza muscular y flexibilidad, junto con un empeoramiento de la composición corporal: más adiposidad🧒👧

https://t.co/GjKPx5T7Xd

[Daniel Berglind, PhD @DanielBerglind]

Mechanical tension appears to be the primary driver of muscle hypertrophy.
📚current evidence suggests that high tension within muscle fibers is the key stimulus triggering growth.
Train for progression, not soreness

https://t.co/0uiCPwAhTL

[Sports Medicine @SportsMedicineJ]

Cardiovascular Implications of the Enhanced Games: Performance Enhancing Drugs in Competition and Recreation https://t.co/2Zskgfp8Bw #openaccess