#ExerciseScience

A recent study published in Scientific Reports has brought fresh insights to the growing popularity of high-intensity interval training (HIIT) among obese adults, raising important questions about how different HIIT protocols might influence energy metabolism after exercise (source). As Thailand continues to grapple with rising obesity rates and associated chronic health risks, this research offers timely guidance on designing effective exercise routines for lasting health benefits.

Obesity remains a pressing public health challenge in Thailand, with the Ministry of Public Health reporting that nearly one-third of Thai adults are classified as overweight or obese. For many, weight loss is a daunting goal, made even more complex by the need to not just burn calories during exercise, but to also keep the body’s metabolism elevated afterwards—a key factor in achieving and maintaining fat loss. The latest findings from this Scientific Reports study, therefore, are particularly relevant to Thai readers seeking realistic and efficient ways to improve their long-term health.

A fresh wave of scientific evidence is shaking up fitness conventions worldwide, with new research suggesting that the cooldown at the end of a workout—long considered a must-do for everyone from Muay Thai warriors to yoga devotees—might not be as crucial as once thought. As millions of Thais rush to squeeze exercise into increasingly over-scheduled days, this finding could bring welcome relief, challenging deeply ingrained habits and gym traditions. But what does this mean for everyday fitness enthusiasts, and are there situations where cooling down still matters?

A new training trend is shaking up home fitness routines worldwide: swapping traditional core exercises like sit-ups and crunches for dynamic, dumbbell-based moves. As detailed in a firsthand feature on Fit&Well, journalist Yanar Alkayat shares her experience adopting a weighted core circuit, guided by musculoskeletal specialist Kelly Marshall, highlighting key reasons why Thai readers may want to reconsider their approach to ab training (Fit&Well, 2025).

In today’s fitness culture, core workouts are almost synonymous with endless repetitions of crunches—but new research and expert insights suggest this may be a missed opportunity. Many of us in Thailand follow online videos or fitness apps that focus mainly on “visible abs.” However, strengthening only the superficial muscles overlooks vital deep core muscles that underlie our posture, balance, and daily movements. Weighted core exercises, particularly those using dumbbells, have emerged as a way to target deeper muscle layers around the ribs, spine, and pelvis—muscles crucial not only for aesthetics but for practical function such as walking, lifting, and climbing stairs.

Exercise routines across Thailand may soon get a shakeup, thanks to new advice from world-renowned exercise scientist Dr Mike Israetel, who recently called out five common gym moves as “a waste of time” in a MensHealth UK feature dated April 10, 2025. Dr Israetel—co-founder of Renaissance Periodization and a respected figure in the global fitness community—argues that smarter exercise choices can lead to greater muscle growth and injury prevention, a claim especially relevant for fitness enthusiasts and trainers navigating Thailand’s fast-evolving wellness landscape (MensHealth UK).

Recent research heralds weight training not just as a pathway to physical strength, but a powerful tool in safeguarding the aging brain—offering fresh hope for millions of Thai seniors and families facing the threat of cognitive decline. A study featured in Medical News Today highlights how resistance exercise, commonly known as weight or strength training, can slow and potentially reverse cognitive deterioration often seen in dementia, a condition increasingly prevalent in Thailand’s rapidly greying society (Medical News Today). The significance of these findings cannot be overstated, given that dementia remains incurable and current treatment options are limited. Isadora Ribeiro, PhD, one of the researchers cited, explained, “Since there is still no cure [for dementia], finding ways to delay or prevent its onset—especially through accessible, non-pharmacological strategies—is essential to improve quality of life in aging.”

Deciding whether to prioritize strength training or cardio is a question that plagues gym-goers and health-seekers worldwide, and Thai fitness enthusiasts are no exception. A recent article in GQ (GQ, 2025), along with a slew of emerging research, sheds new light on the debate, suggesting that a smart balance—not picking sides—is the true key to lifelong health, effective weight loss, and even brain wellness as we age. As Thailand faces its own health challenges, understanding how to tailor our routines to these findings is both timely and relevant.

In a bold and refreshingly candid critique of conventional gym wisdom, exercise scientist Dr Mike Israetel has shared his thoughts on common workout moves many Thais might be relying on, warning that five popular exercises simply don’t deliver the results people expect. Speaking to Men’s Health UK, Dr Israetel emphasises that while no exercise is inherently “stupid,” some are much less effective than others—an important revelation for Thai fitness enthusiasts eager to maximise their time at the gym or during home workouts (source).

If you often feel like your intense workouts at the gym seem to last forever, you are not alone—and science may finally have an explanation. According to a new study published in the journal Brain and Behaviour and reported by The Guardian, pushing yourself hard during exercise can cause a “time warp” effect that makes your workout feel subjectively longer than it actually is. This finding could have important implications for anyone hoping to improve their fitness—or simply survive a particularly sweaty spin class—with researchers suggesting that our perception of time may be heavily influenced by the discomfort and effort of the activity itself (The Guardian).

As the excitement builds for the 2025 London Marathon, emerging research is offering even more reasons to lace up those running shoes. Scientists have discovered that not only does marathon training boost fitness, but it can also lower blood pressure and make your arteries function as though they are years younger—a finding with significant implications for heart health in Thailand and beyond (Get Surrey).

This ground-breaking revelation comes from a study conducted by Barts Health NHS Trust and University College London, funded by the British Heart Foundation. Their research focused specifically on novice marathon runners, measuring both their central blood pressure and the stiffness of their main artery—called arterial stiffness—before and after six months of marathon preparation. The results were compelling: participants recorded a reduction of 4mmHg in their systolic blood pressure (the higher number in a blood pressure reading) and a 3mmHg reduction in diastolic blood pressure (the lower number). Even more notably, they experienced an improvement in arterial elasticity equivalent to turning the clock back on their arteries by four years.

A recent study has unveiled a promising approach to combating the onset of dementia, a progressive brain condition affecting millions globally. Researchers from the State University of Campinas (UNICAMP) in Brazil have discovered that weight training might play a crucial role in reducing dementia risk, offering hope to an ageing population facing the rising tide of this syndrome marked by memory loss and behavioral changes.

Dementia affects an estimated 55 million people worldwide, a number anticipated to increase as populations age. With no known cure, lifestyle changes remain a primary defense against the disease. Previous research has suggested that lifestyle adjustments could prevent up to 45% of dementia cases, and the latest study adds to this body of evidence by identifying resistance exercise as a key preventive measure.