#ExerciseScience

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.