1. Community can help you improve your fitness results
Now hold on to the edge of your seats, because this study is super interesting.

A research team out in Southwest USA have taken note of the surge in the semi-private fitness training model, and have come out with a really neat study examining its potential benefits over conventional 1-2-1 sessions.

Participating members were split up into groups of 5, and while they did warm up together, they each ran through an individualised programme as part of the session.

Interestingly, the results that fed back through an online survey suggested that self-exercise motivation, exercise efficacy and self-reported health and wellbeing all rose; each of which feed into the core fundamentals of self-determination theory (which is awesome).

The best bit? All study participants came from varying age ranges, had differing physical capabilities and were mismatched in the length they had been training.

So, should you share a personal trainer or seek our a community like our private group? It certainly wouldn’t be a bad idea…Did I hear someone say “Hall Training bootcamp?”
2. Your training should change with your age
Looks like all those bajillion different articles across the internet on ‘training for your age’ may be of some relevance after all.

A recent study examining the impact of a 12-week concurrent high intensity interval strength and endurance programme in healthy older adults, yielding some surprising results. The group that partook in the more rigorous, higher intensity exercise saw greater improvements in body composition, muscle strength, mobility and balance.

But isn’t that expected?

The interesting thing is, this was despite a reduction in overall training volume to the low-moderate group!

Take home note? If you’re worried that your life number may be impacting your ability to train hard, you’re mistaken. Try out some shorter, more intense sessions and your body might just thank you for it!
3. Want a more stable squat? Take a breath.
Looking to maximise your squatting stability? Do your body a favour, and leave the bosu ball alone.

Rather, focus on rhythmic bracing and breathing. Far cheaper, far more effective, far less likely that you’ll lose balance and faceplant the floor. All good things.

A recent study examining the efficiency of Pilates-based breathing and squatting identified increased muscular activity in the rectus, bicep femoris (hamstring) and tibialis anterior (lower leg) when squatting was performed in conjunction with Pilates-based breathing; increasing stability during the movement.

Want to get more stable in your squat? Try Pilates.
4. Oxygenated Water, Fad or Fab?
If you’re anything like me, when oxygenated water hit the shelves, you were sceptical at the very least. I’ve been around the block enough times to roll my eyes when the next super-duper, colourfully marketed, tea detox is thrust my way!

So, Oxygenated water? What even….

Turns out, the guys down at JISSN (journal of the international society of sports nutrition) thought the same when they published a recent study examining the ingestion of oxygenated water in long distance runners.
Incredibly, whilst running performance nor lactate kinetics saw any improvement, lactate clearing was enhanced post-exercising, leading to a reduced recovery period.

More research certainly needs to be looked at in this rather new area, but if you’re a long distance runner, get a little bit sore after training and are looking to optimize your post-training recovery protocol; it might be worth chugging a bottle of the ol’ water air.

5. Fancy foot, everyday foot, barefoot; what shoe should we wear while running? 
Running is one of the most popular sports out there. There’s no two ways about it. It has an incredibly low barrier to entry, and at the basic level requires no learnt skill acquisition/training.

It’s no surprise then, that a whole market has emerged around the key instrument in every runner’s arsenal – the foot.

In depth analysis of running gait. Adjustments to over-pronation. Specialist prescribed shoe soles.

The amount of fancy specifications for one singular body part is really quite remarkable. So much so that there’s even been a movement backwards away from hi-tech equipment and back to how mother nature intended it. Barefoot running.

But which is optimal when it comes to running economy?

A recent study down in Tennessee sought to compare the differences in step frequency and running economy between normal shoes, running shoes and no shoes.

Looks like we’ll finally get our answer….

Yet, rather underwhelmingly, the study showed no significant differences in running economy between either of the footwear conditions, although step frequency did increase ever so slightly for the barefoot running group.

So, what type of footwear is best for running?

Unsurprisingly, whichever you feel most comfortable and confident in.

….and whichever look the best, of course!

References:
1. Wayment, Heidi A. Ph.D.; McDonald, Rachel BS. (March 2017). Sharing a Personal Trainer: Personal and Social Benefits of Individualized Small Group Training. Journal of Strength & Conditioning Research.

2. García-Pinillos, Felipe; Laredo-Aguilera, José A; Muñoz-Jiménez, Marcos; Latorre-Román, Pedro A.. (March 2017). Effects of 12-week concurrent high-intensity interval strength and endurance training programme on physical performance in healthy older people. Journal of Strength & Conditioning Research.

3. Barbosa, Alexandre C.; Martins, Fábio M.; Silva, Angélica F.; Coelho, Ana C.; Intelangelo, Leonardo; Vieira, Edgar R.. (March 2017). Activity of Lower Limb Muscles During Squat with and Without Abdominal Drawing-In and Pilates Breathing. Journal of Strength & Conditioning Research.

4. Flemin, N., Vaughan, J., Feeback M.. (March 2017). Ingestion of oxygenated water enhances lactate clearance kinetics in trained runners. Journal of the International Society of Sports Nutrition.

5. Cochrum, Robbie G.; Connors, Ryan T.; Coons, John M.; Fuller, Dana K.; Morgan, Don W.; Caputo, Jennifer L.. (March 2017). Comparison of Running Economy Values While Wearing No Shoes, Minimal Shoes, and Normal Running Shoes. Journal of Strength & Conditioning Research. 31 (3), 595-601.