gym

Science explains why you leave the gym a month after starting

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The beginning of the year arrives, the gym fee is paid and you leave with great motivation religiously for several weeks. But a day appears where you can’t go due to overwork and, suddenly, you don’t play sports again for months. This is a description of what happens to many people, and although it is easy to blame a lack of discipline, the truth is that psychology points to the goals we set for ourselves. The culprits. As reported by El País, when we face To a new exercise routine, we set goals that are as rigid as if it were a new company we are creating. And this is a mistake, as a study published this year points out, showing that excessively rigid exercise plans encourage an “all or nothing” mentality. This means that if the goal is to “go to the gym 4 days a week for 1 hour” and one week you can only go two days for 20 minutes, the brain processes it as a total failure, which triggers dropout rates. But also, if they are very ambitious, great frustration can arise when you are not seeing the result because of how far away it is. The goals. We usually start the sport with a result in mind which can be “lose five kilos” or “get some good abs to go to the beach to show them off”, but science suggests that this is the wrong approach to adhering to this exercise plan in the long term. The evidence suggests that focusing on the process, such as proposing that tomorrow you will do a little more exercise than today, improves motivation. This is supported by self-determination theory, which shows that when exercise is associated with daily enjoyment and well-being, rather than achieving a number on a scale, it is maintained for longer. Flexibility. One of the great fitness myths is that you must reorganize your entire existence around your training routine to achieve results, and this can suffocate anyone. Here the science point because the goals must be individual and above all flexible in the event of an unforeseen work or social event, since sport can be seen as a real inconvenience. Autonomy. When exercise is perceived as a punishment or a medical obligation imposed to improve health, it has an expiration date that is very close. Here interventions reviewed by Infocop and publications of the Spanish Society of Primary Care Physicians (SEMFYC) they insist in the need for progressive adaptation and, above all, giving positive feedback. The WHO itself, in its guidelines on physical activityemphasizes that health promotion should not be obsessed with the “optimal goal” and maximum performance, but with the creation of a sustainable habit that focuses on doing a little exercise so as not to be sedentary. Because the reality is that with a small amount of exercise time, The benefits achieved are incredible. Rescheduling goals. In summary of all this, we must keep in mind that we must avoid strict numbers at the beginning, such as ‘lose 10 kilos in two months no matter what’, and above all be compassionate towards failure, since a day without training does not ruin progress. In addition, we must opt ​​for activities that really motivate us and not the exercises that appear on TikTok and that are fashionable. Images | freepik In Xataka | We have been debating for years whether we should exercise at night or in the morning. The answer is in our DNA

They promised us that 20 minutes of sparking was equivalent to 4 hours in the gym. Science says it’s more complicated

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Since humans became aware of the existence of electric current, they have tried to apply that power to their own body. As detailed in a report by The Wall Street Journalthis fascination goes back a long way: from the ancient Roman belief in the healing impact of torpedo fish, to the famous vibrating belt machines that promised to sculpt silhouettes in the 1950s. Today, the industry fitness has taken it a step further with whole body muscle electrostimulation (WB-EMS). The concept itself seems straight out of a science fiction movie: users don a wet suit covered in electrodes that delivers simultaneous shocks to major muscle groups for about 20 minutes. The marketing hook is irresistible, as these strength and bodyweight training sessions are sold as the ultimate shortcut to replacing hours of sweat in the gym. On social networks, dozens of influencers They upload videos doing squats and arm lifts while wearing this bionic suit. But, beyond the aesthetics and the promise of a toned body with little effort, what is true in all this? From the clinic to global fashion The technology behind electrostimulation is not a recent invention nor was it born in a trendy gym. Initially, it was used in hospitals and rehabilitation settings for a strictly medical purpose: to relieve pain, prevent muscle atrophy in bedridden patients, and improve circulation. However, in recent years, it has experienced explosive growth as a business model. fitness. The data is there. On the ClassPass platform, the number of centers offering EMS training worldwide increased more than 16% between 2023 and 2025. International franchises such as the French Iron Bodyfit plan to open more than 50 studios in the United States in the next three years, while the Californian company Body20 has gone from 46 to 67 locations nationwide since 2023. All this despite the fact that it is not an economic activity: classes cost between $40 and $100 per session. To understand the phenomenon, you have to understand how the experience works. The wet suit—water is necessary to conduct electricity effectively—sends electrical impulses directly to the muscle. This forces a greater percentage of muscle fibers to contract simultaneously involuntarily. As described by journalist Ellen Gamerman in The Wall Street Journalthe physical sensation is similar to that of receiving a call on a mobile phone in vibrate mode, with the difference that, in this case, “you are the phone.” Combined with core exercises, the level of muscle contraction makes the effort feel as intense as a high-intensity interval (HIIT) class. If you extend one arm without bending it slightly, the current can cause it to lock up completely until the trainer lowers the intensity of the machine. But who is attracted to this technology? Helge Guetzlaff, business development director of the German brand Miha Bodytec, joked in the American newspaper claiming that it attracts “a lot of lazy people.” However, Sabine Padar, owner of the exclusive Body Alchemist NYC studio, points out that she often has to convince her clients that spending more hours in the gym is not the only way to gain muscle. She insists that EMS sessions aren’t necessarily easier than traditional training, they’re just faster. The user profile is varied: from women concerned about losing strength during menopause to fashion professionals, such as Max Auth, a director of the Wolford brand who confesses to spending about $300 a month on these sessions to maintain his figure with a minimal investment of time. The reality bath Faced with marketing claims that “20 minutes are equivalent to 4 hours in the gym”, the scientific community has decided to take action on the matter. Cedric X. Bryant, executive director of the American Council on Exercise, points in WSJ that these claims are hyperbolic and that what one should expect from these workouts is being greatly exaggerated, while acknowledging that they may offer mild to moderate improvements. To shed light on the matter, various studies have analyzed the real impact of WB-EMS on different population groups: In older and sedentary adults: A research published in Clinical Interventions in Aging demonstrated the effectiveness of this technology in sedentary and thin older women, at risk of sarcopenia (loss of muscle mass) and abdominal obesity. After subjecting a group of 23 women to 18 minutes of WB-EMS (three sessions every 14 days) for 12 months, the results showed significant and positive differences in appendicular muscle mass and a reduction in abdominal fat mass compared to the control group. The study concluded that, given the good acceptance of the technology, WB-EMS is a valid and less daunting alternative for subjects who do not want or cannot do conventional exercise. In recreational athletes: Another essay published in Frontiers in Physiology analyzed the effects of WB-EMS in male recreational runners. For 6 weeks, participants reduced their running training to a single day per week and added a weekly WB-EMS session. The results indicated that the electrostimulation group improved their maximum oxygen consumption (VO2max), their ventilatory thresholds, their running economy and their vertical jump. This suggests that WB-EMS may be an effective stimulus to maintain and even improve performance in periods where resistance training volume is reduced. The definitive comparison (The WB-EMS is not a miracle): To check whether electrostimulation is really superior to classic sweating, the FIT-AGEING project evaluated 89 sedentary middle-aged adults. A rigorous study also published in Frontiers in Physiology divided the subjects into three 12-week programs: traditional concurrent training (recommended by WHO), high intensity interval training (HIIT), and HIIT added to WB-EMS. Finally, all types of exercise induced similar increases in cardiorespiratory fitness and muscle strength. In fact, the scientists explicitly concluded that the changes observed in the WB-EMS group were not superior to those of the other conventional exercise programs. The suit does not provide any extra decisive advantage compared to sweating the shirt in a traditional way. The silent danger of overexertion Despite the obvious benefits, WB-EMS is not a toy and carries risks if not properly supervised. As he … Read more

We have been debating for years whether it is better to go to the gym in the morning or in the afternoon. Physiology finally has the answer

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In the world of sports there is an eternal debate about the best time to exercise. On the one hand, there are those who defend tooth and nail that get up early to train At six in the morning it activates the metabolism for the rest of the day. On the other hand, there are those who claim that the body only performs at its maximum after leaving work late in the day. Who is right? The answer, as is often the case in exercise physiology, has different nuances, since if we turn to scientific literature, recent studies and controlled trials, we will discover that the best schedule depends on the biology, objectives and internal clock of each athlete. And something that is already known is that our biology does not function in a flat manner during the day, but is governed by circadian rhythms. Here, science already indicates that body temperature and neuromuscular performance reach their maximum peak in the afternoon, generally between 5:00 p.m. and 7:00 p.m. Although the key here is whether this can translate into more muscle in the long term. The concrete studies. In 2019, a group of scientists public a meta-analysis that confirmed that, indeed, baseline muscle strength is greater in the afternoon. However, for early risers, they also pointed out that, if consistency is maintained at the same schedule, the long-term gains in strength and muscle mass are similar, regardless of the schedule, because the human body ends up adapting to what is asked of it. But there is a fairly clear exception, as stated in a study published in 2016. Here, after 24 weeks follow-upit was shown that there is a greater gain in muscle mass in the legs if training is done in combination of bodybuilding and weights. The morning situation. If the goal you have set is not to lift the maximum weight possible, but rather to improve cardiovascular health or combat insulin resistance, the balance tips towards the morning, as confirmed by a study published in 2024 that analyzed patients with metabolic syndrome who performed intense aerobic exercise. Here it was seen that training in the morning achieved a reduction in systolic blood pressure of 4% compared to only 1% in the afternoon group. Additionally, the early risers group experienced a 14% improvement in insulin resistance, compared to 4% for the evening group. Furthermore, narrative reviews suggest that morning exercise helps advance sleep phases and improve the lipid profile. It depends on each person. But beyond what the population averages say, we must take into account the genetic and behavioral component of each person, and above all their chronotype. In this way, people who get up early naturally perform better in the morning, while those who perform better at night, if they are forced to train at six in the morning, the truth is that they will have greater fatigue and a worse perception of effort. The conclusion. Although science finds specific metabolic benefits in the morning and performance peaks in the afternoon, general reviews agree on an insurmountable rule of thumb: the best time to train is the one in which you can maintain long-term adherence. The hormonal peak in the afternoon is of no use if your work obligations prevent you from going to the gym regularly or it means a great sacrifice to radically change the routine you are following. Images | Drazen Zigic In Xataka | Science already knows what is the best “gasoline” to create new neurons: physical exercise

Most people take creatine for the gym. It is actually really useful against insomnia.

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for a long time Creatine has been seen as a supplement intended for people who go to the gym to have a good muscle. However, this is changing completely to recommend that anyone take creatine for the many benefits of taking creatine to improve cognitive functions for example. Now, it is also being seen that it has a great component for the quality of life in people who suffer insomnia. Sleep deprivation. The human brain represents only 2% of body weight, but consumes 20% of our body’s total energy. The main cfuel it has is ATPthe currency we use, and its ability to quickly resynthesize it determines our mental agility. But when there is sleep deprivation, energy levels drop and with it attention, memory and mood. This is where creatine comes in, as a large study published in Nature in the year 2024which changed what we knew about acute creatine supplementation in anyone. In this case, the researchers demonstrated that a single high dose of creatine is capable of reversing the cognitive deficit caused by little sleep. The results. Specifically, after 21 hours of wakefulness, the subjects showed a significant improvement in processing speed and working memory from taking creatine. Furthermore, one of the effects of stopping sleep is brain acidification. In this case, creatine acts as a buffer, preventing drops in pH and positively altering the relationship between key metabolites such as phosphocreatine and inorganic phosphate. A discovery that complements the classic 2006 study which already indicated that doses of 20 grams a day for a week mitigated the deterioration in prefrontal cortex tasks and improved mood and balance after 24 hours without sleep. Neuroprotection. As we age, the efficiency of cellular energy production decreases, which is why science is focusing on creatine as an agent. anti aging powerful. Something that is especially focused on women who are in perimenopause and postmenopause, where the protective effect of estrogens has been lost. Of course, there is an important change in the dosage, since while the standard dose is 3-5 g, women over 40 may need between 8 and 10 g/day to see notable improvements in cognitive function and mitigation of hormonal “brain fog.” Furthermore, in women, in addition to improving cognition, there is also an improvement in the quality of muscle mass, which is a critical factor for longevity. Older adults. A systematic review of 2025 and ESCEO studies directly associate creatine consumption with better cognitive health in adults over 60 years of age. In this case, creatine appears to compensate for the natural reduction of phosphocreatine stores in the aging brain, improving sustained attention and reducing mental fatigue. The new paradigm. In this way, science is advancing to see that creatine is not just a matter of gaining muscle, since the brain is also a great consumer of this energy. The reality we have on the table is that creatine is one of the compounds most tested in humans, with an excellent safety profile even at high doses. But in addition to all this, it is also the property that working memory has, since it is undoubtedly the most tangible benefit that we can have in the case of doing complex tasks that require great mental effort under very adverse conditions. Images | HowToGym Sander Sammy In Xataka | We have been obsessed with Japan for decades to understand people who live over 100 years. The key was in Brazil

To enter the best “mental gym” in the world you don’t need a ticket: just language

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Learning languages ​​is something that For many it is essential with the aim of opening up new job opportunities or being able to travel without problems. But beyond practical usefulness, in everyday life it can also be good insurance for our brain in the long term by acting as a barrier against cognitive decline. Analyzing data from more than 86,000 people in 27 European countries, a study published in Nature Aging has put figures on something that neuroscience has been suspecting for many years: speaking several languages ​​not only broadens our mind or allows us to watch series in their original version, but also the brain stays younger. An AI model. Behind the study is an artificial intelligence model designed to estimate the so-called “biobehavioral age.” This means that a patient’s real age will be compared with what their body reflects with the results of their analysis, how their brain works or whether they have diabetes or hypertension. This is not an algorithm that has been created by chance, but has been developed by a European consortium of neuroscientists and measures this gap and classifies those who age slower or faster with a higher biological age. When applying this model, the results were clear: multilingualism acts as a powerful protective factor against the deterioration associated with the passage of time. The more language, the better. For researchers, we are facing a phenomenon that is ‘dose-dependent’, and it is something that has been seen after removing different variables such as socioeconomic context, years of education or migratory patterns. In fact, multilingualism emerged as a “cognitive reserve” factor comparable to regular physical exercise or a healthy diet, both considered pillars of brain health. The bilingual brain: a gym that never closes. Jason Rothman, a neuroscientist at Lancaster University and an expert on bilingualism, describes it as a form of permanent training: “Every time the brain selects one language and suppresses another, attention, memory and executive control networks are activated, the same ones that tend to deteriorate with age.” These networks, which are located in specific areas of the brain, are ultimately responsible for cognitive flexibility and decision making. The more they train, such as alternating languages, the more resilient they will become. There are discrepancies. If we look at other studies carried out in the past, the truth is that people do not always think alike. Numerous large-scale analyzes point to the existence of publication biases such as lack of replicability and, especially, that many advantages attributed to bilingualism are diluted or disappear once other factors such as education or socioeconomic status are carefully controlled. An illustrative example is Lehtonen’s work in 2018which reviewed more than 150 studies and concluded that the benefits in memory, inhibitory control or cognitive flexibility are not systematic or universally replicable, and usually depend on the type of cognitive tasks used, cultural and contextual differences or the profile of bilingual speakers. It’s not a miracle. The message that predominates today among the majority of specialists is one of caution and nuance. Learning several languages ​​can be positive for cognitive development, enhance mental flexibility in certain circumstances or delay symptoms of deterioration in certain profiles, but it is not a “universal vaccine” against brain aging. Education, continued intellectual activity, socioeconomic level, physical exercise and a healthy diet maintain a much higher weight, and often, the benefits attributed to bilingualism reflect these concomitant factors more than a direct effect of speaking several languages. Images | zhendong wang Robina Weermeijer In Xataka | That a teenager begins to ‘hate’ his parents is something that is in his brain, and science has already found the pattern

Science is moving creatine from the gym shelf to a more relevant one: cardiovascular health

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When we think of creatine, the mental image It is almost always that of a gym: someone shaking a white powder in a shaker to get more strength or a faster sprint. However, science has greatly expanded the focus on this compoundand its applications are reaching unexpected places, such as cardiology consultations. Opinion of cardiologists. The surprise recently popped up on the podcast I have a plan where cardiologist Aurelio Rojas claimed that creatine “is one of the most essential supplements” that he uses in his patients with a dose of between three and five grams daily. This statement, which may seem shocking at first, is actually the tip of the iceberg of a large body of scientific literature that attempts to explore how apply creatine in daily clinic of a doctor with his patients. But what does a sports performance supplement have to do with the heart? And does science support this enthusiasm? Muscle motor. To understand the connection, you first have to understand what creatine does. Simply put, creatine is key in cellular bioenergetics, especially by facilitating rapid production of ATP, which is essential for muscle and heart function. Creatine monohydrate is most researched and recommended way for supplementation, as an improvement in muscle contractility, performance and exercise tolerance has been seen. in the heart musclecreatine acts by stabilizing energy metabolism and may have a relevant role in situations of heart failure or ischemic diseases. Within the scientific literature It is highlighted that creatine and phosphocreatine depletion is characteristic in failing hearts, and exogenous administration can contribute to the metabolic protection of the myocardium.​ Furthermore, there is scientific interest in the potential role creatine protector on the vasculature in risk populations, by reducing chronic inflammation and contributing to better control of carbohydrate and lipid metabolism.​ Beyond the gym. All this means that the interest of cardiologists goes beyond gyms and the number of repetitions they can do in a specific exercise. One of the first diseases where emphasis is placed is heart failure and its supplementation with creatine. Although it is not a cure, the findings suggest which can improve muscle strength, endurance and exercise capacity in these patients. By improving the energy efficiency of the musculoskeletal system, the overall workload of the heart is reduced. Sarcopenia. A medical term that refers to the loss of muscle mass and strength related to age and chronic illness. It is a silent enemy that drastically worsens the prognosis of cardiological patients. and here is where creatine shinessince it is essential to increase muscle mass, especially when combined with resistance training. For a 70-year-old patient who has lost muscle mass after a cardiac event, regaining the strength to get up from a chair or climb stairs is essential. Creatine, in this context, is not an aesthetic supplement, it is a therapeutic tool to improve quality of life as they point out. the studies. It doesn’t work for everything. Creatine is not perfect. It is excellent for very intense, short-duration exercises that need immediate energy such as sprinting or lifting weights. But in low-intensity and long-duration exercises such as a marathon it is of no interest, since the aerobic metabolism of the muscle that maintains constant ATP production endogenously. The myths. Despite being a really studied supplement, creatine continues to spread myths. The ISSN is categorical about this In his review, he gives the following points: Does not damage the kidneysas long as the doses recommended by scientific evidence are followed. Obviously, if there is an underlying kidney problem, you should consult your doctor. It is not known if it causes baldness, or at least the scientific evidence has not been able to state it categorically. This is something that points to a study that showed an increase in DHT, but its relationship with hair has never been proven. It is not a steroid. It is a natural organic compound, made up of three amino acids, that the body produces and that we also ingest when eating meat or fish. In this way, science has moved creatine from the bodybuilding shelf to the general health shelf. Its ability to manage cellular energy makes it a valuable tool not only for athletes, but also, as Dr. Rojas points out, for clinical populations struggling with muscle weakness and energy depletion. Images | Alexander Saks Alexander Red In Xataka | When we stop sleeping our brain is irremediably damaged. Research believes that creatine fixes it

Creatine is the Queen of Gym. Now science investigates if you can also wake up your brain when you don’t sleep

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Creatine is, together with Powder proteins Already the Ashwagandha, one of the star supplements if we do physical activity Intense. It is one of the most studied supplements and evidence on improvements in physical function are clear. However, in recent years he is calling attention to areas far from the gym thanks to its potential benefits for cognitive function. And now there are those who are studying the effects of creatine in People with lack of sleep. Creatine and brain. The operation of creatine is simple. It is a compound that we produce naturally, mainly in the liver, but that we can also obtain thanks to certain meats and fish. The problem is that in vegan lifestyles or within the framework of intense training, supplementation becomes very interesting To increase those immediate reserves of energy Recently, the Texas A&M University He discovered that creatine is not only useful in the muscles, but also in the brain, with studies pointing to positive effects on the Recovery of brain injuriesin reducing the sensation of fatigue and as a neuroprotective agent by showing potential to reduce mitochondrial dysfunction, being a key factor in the neurodegenerative diseases. Neurogenesis. Creatine plays a very relevant role in the formation of New cells and brain tissuesalso in the creation of neurons in the embryonic phase. And that prominence is what encouraged research on creatine functions in the brain. As we read in BBCwithin the tests that are being done, one is that of Ali Gordjinejad, researcher at the Forschungszentrum Jolich Center in Germany. As we discussed before, they have been carried out, and they are still doing, studies that relate the role of creatine in the brain beyond that embryonic phase, and something that disrupts the usual functioning of the brain is the sleep deprivation. That is where Gordjinejad wondered if creatine can have a role in the short -term memory and brain recovery in People with sleep deprivation. This would be interesting for people who must travel at night, emergency service workers or students who hurry before exams. The analysis. To do this, his team recruited 15 people and divided them into groups. One was given a creatine supplement and another placebo. The shot was at 6:00 p.m. and, until 9:00 in the next morning, he tested the cognitive performance of those people every two and a half hours. He analyzed his reaction times or short -term memories and discovered that the processing speed was higher in the group that took creatine. Gordjinejad Consider That, in that stress situation for the body and, above all, the brain, the organ needs energy available quickly, taking it from phosphocreatine deposits that have been filled just before exercise. Would act exactly as it does when we are doing a Intense exercise To endure, for example, one more repetition. Controversial. The researcher believes that his findings show the potential of creatine to help overErebro starts its repair mechanisms. Now, although there are very forceful studies, this is somewhat less due to an important detail: the participants in the study took 10 times the recommended daily dose of creatine. Gordjinejad himself points out that it is such a high dose that it should not be taken by people with kidney problems, but even if you are perfectly healthy, that dose can cause stomach pains or problems in the following deposits. You have to continue studying. What the researcher is clear is that we must continue to investigate until finding evidence that supports his theory or, on the contrary, help to leave it aside (that is also the scientific purpose, in short). In following trials, he will try with smaller doses, and is something that will allow creatine to relate more evidently to cognitive function. Because, as we said, Its muscle benefits in exercise They are evident and well supported by science, but when we talk about the performance of this supplementation in the brain, various researchers have agreed that you have to standardize amounts of creatine in the analysis and, above all, update those studies. A clear example is that of researcher Terry McMorris, which in 2024 and after reviewing 15 studies, concluded that there is no clear evidence that supports that creatine improves cognitive function, being the main problem that many of these studies were carried out almost a century ago and in unstricted situations. In what McMorris and Gordjinejad shake hands is in the belief that it is an area in which it is worth continuing. Images | l ch In Xataka | If the question is how to increase protein intake every morning, the answer is “proffee”: throwing it into coffee

Natti Natasha shows her figure in a selfie from the gym

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The singer caused a tremendous stir Natti Natasha after turning to his social networks to take a look at one of his most recent publications on social networks, where showed a photograph from one of his exercise sessions. How did the public react? Keep reading to find out. It was with a photograph through his Instagram stories that The singer of “Runaway” and “Sin Pijama” was seen dressed in a sports outfit that showed off her shapely abdomen. And Natti Natasha chose to record her visit to the gym with a selfie in front of the mirror where, in addition to her good taste in dressing, she showed that she is not afraid of what people will say by showing herself naturally, without a drop of makeup or filters. The outfit in question consisted of a black light set consisting of a croptop and leggings, as well as a zip-up jacket that added a chic touch to her look. Natti Natasha via Instagram. Credit: Instagram / @nattinatasha | Courtesy It wasn’t long before the photograph went viral through the digital platform, making it the target of compliments from its digital community, made up of almost 36 million Internet users. It should be emphasized that Dominica’s most recent social media activity comes just a few weeks after announcing that she was hospitalized in an emergency. after performing his first show of the year in Puerto Rico. The wife of businessman Raphy Pina told the details of her transfer in a meaningful post on networks: “Today at 2 in the morning I had to go to the emergency room because of bladder pain that was killing me.”wrote Natti Natasha to accompany the image in which she is seen resting from a hospital bed. “I just thought it was a special day to return to the scene of being on my second island that has adopted me as its own and that can show that women have the Power!” she said regarding the turn of events that took place during the evening Continue reading: • Natti Natasha is hospitalized in an emergency: what is her health status?• Natti Natasha shines wearing a bikini and responds to criticism with confidence• Raphy Pina shared unpublished photos of her relationship with Natti Natasha

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