Category: Fitness & Training
Guides to strength, conditioning, functional training and personal training.
Bodyweight isometric training: wall sits, planks and holds
Isometric training consists of hold exercises in which the muscle contracts without moving. We explain how to do wall sits, planks and similar holds, how to add them to a program and what to watch for.
Perceived Effort and Heart Rate in the Heat: Setting Intensity by Feel and by Numbers
Why the same effort feels harder in hot weather, and how to use perceived effort and heart rate together to adjust intensity safely.
Core and Shoulder Prep for Wind and Water Sports: Easing Into the Sailing, SUP, and Swimming Season
Practical movements for a safe start to the season in sailing, stand-up paddling, and swimming through trunk and shoulder preparation.
Outdoor Training Clothes for Hot Weather: Fabric, Color, Shoes, and Sun Protection
A practical guide to choosing fabric, color, shoes, hats, and sun protection for comfortable, safe training in Aegean heat.
Balancing Outdoor and Studio Training: A Flexible Weekly Plan for Summer
A flexible, sustainable weekly plan that combines outdoor sessions with studio work according to heat, wind, and vacation tempo.
An Outdoor Movement Program for Vacationers Over 50: Balance, Strength, and Enjoyment
A joint-friendly, enjoyable summer movement program that brings together balance, strength, and walking outdoors.
Morning workouts on an empty stomach or after breakfast? Finding the routine that suits you
The question early-morning exercisers ask most is whether to eat first. We compare the two approaches according to the type of workout, its duration and personal tolerance.
Keeping a training log: the simplest way to measure progress
What should you record in a training log, which tool should you use, and how should you interpret the data? Simplified logging tips for the summer season.
Deadlift technique and the hip hinge: a 5-step learning guide
What is the hip hinge and how do you learn it? A 5-step progression from the wall tap to the deadlift, a checklist, variations and common mistakes.
Squat variations and who they suit: a guide to 9 variations
Goblet, front, back, split, Bulgarian, box, sumo and single-leg squat variations: who they suit, the depth debate and an 8-week programme.
How to do a pull-up: a 12-week plan from zero to your first rep
A week-by-week 12-week progression plan for the pull-up: hanging, scapular control, band assistance, negative reps and a technique checklist.
Proper form in weight training: a checklist for 8 key lifts
Checklists for the squat, deadlift, bench press, overhead press, row, split squat, carry and plank, with the most common mistakes and how to fix them.
