#ExerciseScience

A simple exercise that can be done anywhere—seated calf raises—has stirred growing excitement in diabetes circles, following viral reports of its effectiveness in managing blood sugar levels. The renewed focus comes after a social media influencer detailed his dramatic improvement in blood sugar control, sparking questions in Thailand and globally: Can something as simple as calf raises truly help fight the diabetes epidemic?

The news gained traction after a viral video featured a young professional who revealed he had reduced his HbA1c from a prediabetic 6.1% to a healthy 5.4% over several months simply by integrating regular seated calf raises into his routine after meals, based on his nutritionist’s advice. Unlike brisk walking, which is often recommended yet hard to fit into a busy schedule, this exercise only requires 10 minutes, sitting right at your own desk. He cited research on the effectiveness of these movements for blood sugar and inspired many to attempt the regimen themselves (Times of India; also highlighted in MSM news outlets: MSN).

A simple, desk-friendly exercise is gaining attention in diabetes circles. Seated calf raises—performed while sitting—are being touted as an accessible way to support blood sugar control, especially for those who struggle to fit longer workouts into a busy day. A viral personal account described how adding these short movements after meals helped him improve his HbA1c from 6.1% to 5.4% over several months, prompting questions about their relevance for Thai readers.

A recent study from the Capital University of Physical Education and Sports in Beijing has drawn global attention by showing that the order of workouts may influence fat loss, especially visceral fat linked to heart disease and other chronic conditions. For Thai readers, these findings offer practical insights to optimize gym routines with science-backed strategies.

The study, announced in mid-June 2025, followed 45 overweight men aged 18-30 over 12 weeks. Participants were assigned to three groups: cycling before resistance training, resistance training before cycling, or continuing their usual activity as a control. After three months, both exercise groups lost weight and gained muscle, but the weights-first group achieved notably greater reductions in total and visceral fat.

A new study led by researchers at the Capital University of Physical Education and Sports in Beijing has sparked interest worldwide, suggesting that the order in which we exercise may make a substantial difference in fat loss—especially the harmful visceral fat associated with heart disease and other chronic illnesses. For Thai readers seeking to optimise their gym routines or find science-backed weight management strategies, these findings shed light on simple tweaks that could lead to more effective fat burning and better health outcomes.

A new wave of research suggests you can build muscle effectively with shorter, heavier workouts rather than long, low-weight sessions. For busy Thais juggling work and family, this could redefine how you train.

Researchers describe how lifting heavier weights for fewer repetitions can place unusually strong demand on muscles, potentially accelerating strength and size gains. In practical terms, this means workouts may be shorter but more intense, challenging the old belief that longer gym time is essential for progress.

A groundbreaking study making waves in the fitness world suggests that working out less—by focusing on heavier weights and shorter sessions—can actually deliver greater muscle gains. This emerging evidence overturns longstanding gym dogma that equates progress with spending long hours lifting lighter loads. For Thai readers looking to maximise results despite busy schedules, the implications of this new research could be truly transformative.

According to several major outlets, including a summary by Women’s Health magazine (womenshealthmag.com), scientists now advise that fewer reps performed with heavier weights can more efficiently stress muscles, leading to faster and more significant gains in both muscle strength and size. This counters the popular belief that high-rep, lighter-weight routines are the fastest path to fitness.

A new wave of expert-backed recommendations is challenging the traditional set of core workouts, urging women to look beyond the classic crunches and planks. According to leading fitness and physiotherapy professionals, a diverse approach to core training—spanning from breathwork to resistance-loaded movements—offers the most significant health benefits and functionality for women across all life stages. This latest guidance is especially relevant for Thai women seeking effective, safe ways to build core strength tailored to their unique health needs and cultural routines (Well+Good).

Recent guidance from fitness and physiotherapy professionals urges women to diversify core training beyond crunches and planks. A varied approach—combining breathwork, isometric holds, and resistance movements—offers the strongest health benefits and daily functionality for women at every life stage. This perspective resonates with Thai readers seeking safe, effective ways to build core strength within their routines and cultural realities.

Core strength matters beyond appearance. Experts emphasize pelvic floor health, better balance, improved posture, and bladder control. These benefits support women through menstrual cycles, pregnancy, postpartum recovery, and menopause. In Thai communities juggling childcare and work, stronger cores mean lower back protection and greater daily stability, reducing injury risk during multitasking.

Creatine is growing in popularity among Thai athletes and health enthusiasts. The big question now is: when is the best time to take it for maximum benefits? New studies and expert opinions are clarifying how timing, meals, and safety influence health, strength, and cognitive performance. This piece distills current findings for Thai readers and emphasizes practical advice and product quality.

Creatine is a naturally occurring compound found in meat and seafood and produced by the body from amino acids. It supports energy production, muscle strength, and post-exercise recovery. Emerging evidence also points to potential cognitive benefits, which makes creatine attractive not only to athletes but also to students, professionals, and older adults seeking a sharper mind and sustained energy. Research by reputable health and nutrition experts suggests timing matters to optimize these effects.

As creatine gains traction among athletes and health-conscious individuals in Thailand, the question of optimal timing for maximum effect has taken centre stage. Recent research and expert opinions now shed new light on how and when to take creatine to reap the greatest health, strength, and cognitive benefits. Drawing from the latest findings published by reputable health and nutrition experts, this report unpacks the science, examines the practical implications for Thai readers, and highlights the importance of supplement safety and authenticity in a rapidly growing market.

A growing body of research points to resistance training—lifting weights and using resistance bands—as a powerful tool for healthy aging. For adults over 50, strengthening muscles can help combat bone loss, balance issues, and cognitive aging, offering new hope for Thailand’s aging population.

Many Thais associate staying active with walking, yoga, or light cardio. Yet physiotherapy experts now emphasize that weight-bearing exercise should anchor midlife and senior fitness. A well-known physical therapy professional described weight training as a fountain of youth, noting its direct impact on bone density and fracture prevention. Muscle mass also aids metabolism and blood sugar regulation, critical concerns for Thailand as rates of diabetes and metabolic syndrome rise. Data from Thailand’s Public Health data shows the important link between strength training and overall metabolic health.

A new wave of scientific consensus is spotlighting resistance training—not just any activity, but lifting weights and using resistance bands—as the so-called “fountain of youth” for adults, particularly those over 50 years old. Recent findings and expert commentary underscore that building and maintaining muscle through strength exercises is one of the most effective ways to stave off the negative effects of aging, from brittle bones to cognitive decline, offering fresh hope for aging populations worldwide—including in Thailand.

A new wave of scientific discussion has emerged following recent statements by a prominent biochemist regarding cardiovascular exercise—a topic of growing interest among health-conscious Thais. According to Dr. Rhonda Patrick, widely known for her research-based health communication, the fashionable “Zone 2” cardio workouts, popularised for their heart-health benefits, may not be enough if enhancing overall fitness and longevity is the goal. Instead, she urges the integration of higher intensity training to efficiently boost VO2 max, a critical measure of cardiorespiratory health (Men’s Fitness; Daily Healthways; Pure Vitality Echo).

New research is reshaping how Thai gym-goers plan their sessions. The study suggests that doing strength training before cardio yields greater fat loss, better muscle performance, and more daily activity than the opposite order. The findings were reported by The Conversation and published on June 9, 2025.

In Thailand, urban lifestyles and wellness trends are increasingly intertwined with fitness guidance. With rising concerns about obesity and non-communicable diseases, the study’s practical take on workout sequencing offers actionable insights for students in Bangkok, office workers, and retirees in Chiang Mai who want to maximize every training session.

A growing debate among health researchers is drawing attention in Thailand: Zone 2 cardio—moderate activity at roughly 60–70% of maximum heart rate—offers clear metabolic benefits, but it may not maximize overall fitness or longevity. Leading voices in exercise science suggest incorporating higher-intensity sessions to boost VO2 max, a key marker of cardiovascular health. This nuanced view is beginning to influence fitness communities from Bangkok parks to provincial gyms.

Zone 2 workouts improve fat metabolism, mitochondrial function, and endurance. In Thai urban life, many enthusiasts—cyclists, runners, and gym-goers—have embraced Zone 2 for sustainable gains. Yet recent summaries of scientific literature emphasize a broader approach. While Zone 2 strengthens metabolic health, higher-intensity efforts may be necessary to push VO2 max upward, optimizing the body’s oxygen-use capacity.

A fresh wave of research is shaking up the fitness world with an answer to the age-old gym debate: should you do cardio before or after lifting weights? According to a new study reported by The Conversation and published on June 9, 2025, performing strength training before cardiovascular exercise leads to greater fat loss, improved muscle performance, and more daily physical activity than reversing the sequence (theconversation.com).

In Thailand, where urban lifestyles and wellness trends increasingly intertwine, this scientifically-backed advice could reshape routines for everyone from gym-goers to those seeking healthier lifestyles. The study’s findings are especially timely, as obesity and non-communicable diseases remain national challenges despite government campaigns to increase physical activity. For Thai readers—from students in Bangkok’s bustling neighborhoods to retirees prioritizing health in Chiang Mai—the research offers practical insight into maximizing each workout.

Exercise enthusiasts in Thailand seeking easier ways to optimize their calorie burn may have encountered the term EPOC — Excess Post-Exercise Oxygen Consumption — often referred to as the “afterburn effect”. Recent research provides new clarity on how this physiological phenomenon can help you continue burning calories even after you’ve left the gym, igniting fresh interest in high-intensity workouts and smarter exercise strategies nationwide.

EPOC describes how your body, during recovery from strenuous activity, consumes elevated levels of oxygen and burns more calories while returning to its resting state. In simple terms, it is the extra energy your body expends to reset itself after exercise, and the latest studies are sharpening our understanding of how individuals can harness this effect for better fitness outcomes and potential weight loss. The science behind EPOC has broad significance for Thai fitness enthusiasts, trainers, and health professionals, particularly as more of the population adopts rigorous exercise regimens, such as high-intensity interval training (HIIT), to counter rising rates of obesity and metabolic disease (Cleveland Clinic, U.S. News & World Report, Wikipedia).

Thai fitness enthusiasts are buzzing about EPOC — Excess Post-Exercise Oxygen Consumption — the so-called afterburn effect. New research helps explain how the body continues to burn calories after a workout, fueling interest in high-intensity training and smarter exercise plans across the country.

EPOC describes the elevated oxygen use and increased calorie burn that occur as the body recovers from strenuous activity. In simple terms, it is the extra energy your body expends to reset after exercise. Recent studies are clarifying how individuals can harness this recovery process for better fitness and potential weight management. For Thai trainers, health professionals, and exercisers, EPOC has particular relevance as more people adopt intense routines to address rising obesity and metabolic concerns. Data from reputable health outlets and medical institutions informs these insights.

A new review in Gastroenterology highlights a fast-growing field: the link between exercise and gut health. For fitness-minded Thai readers, the message is clear— caring for your gut may unlock better performance, quicker recovery, and longer-term well-being, not just toned muscles.

The core takeaway stretches beyond elite athletes. A diverse, healthy microbiome appears to enhance workouts, speed up recovery, and curb exercise-related inflammation. In Thailand, where fermented foods like fish sauce, fermented vegetables, and other traditional staples shape daily diets, these findings connect everyday food choices with real workout outcomes and gut health.

A new review published in the journal Gastroenterology highlights a rapidly-growing field of research: the crucial connection between physical exercise and the health of the gut microbiome, the vast ecosystem of trillions of microorganisms living in the human digestive tract. For Thai readers passionate about fitness, wellbeing, and science-based health guidance, this emerging evidence suggests that taking care of more than just your muscles could be the key to maximising your training results and long-term health (smh.com.au).

A London-based general practitioner sparked headlines by sharing how he shed nearly half his body fat in three months. He didn’t rely on extreme diets or long-distance runs. Instead, he adopted small, sustainable tweaks to exercise and eating. The piece has circulated widely, highlighting practical strategies that could resonate with time-pressed Thai readers seeking healthier living.

The story centers on a mid-career doctor who faced a shoulder injury and a break from gym routines. He found his body fat creeping up and confidence waning. With the guidance of a personal trainer, he shifted to efficient, science-backed methods: full-body workouts, mindful portion control, and a daily protein target. In three months, a smart scale showed fat reduction from 19% to 10%—achieved without drastic lifestyle sacrifices.

A London-based general practitioner recently made headlines after sharing how he lost nearly half his body fat in just three months—not through extreme dieting or marathon training sessions, but by making manageable changes to his exercise and eating habits. The story, widely shared after publication by Business Insider, shines a spotlight on straightforward strategies that could benefit health-conscious Thais facing similar challenges of time, energy, and motivation in their pursuit of wellness (businessinsider.com).

A groundbreaking 12-year study tracking over 14,000 adults aged 50 and above has revealed that building muscle strength, rather than simply prioritizing aerobic exercise, is essential for living longer. Published in the Journal of Strength and Conditioning Research, the study measured participants’ grip strength—a simple but reliable indicator of overall muscle health—and linked it directly to risk of early death. Adults with weaker grip strength were found to have a 45% higher risk of mortality over the study period, challenging conventional advice that places cardio at the centre of healthy aging regimes (Tom’s Guide).

A 12-year study tracking more than 14,000 adults aged 50 and above shows that building muscle strength matters more for longevity than cardio alone. The research used grip strength as a simple indicator of overall muscle health and found that weaker grip was associated with a 45% higher risk of death during the study period. The finding challenges traditional aging advice that centers cardio as the main path to a longer life.