#Recovery

As fitness trends continue to sweep through gyms and online communities around the world, many Thai fitness enthusiasts are wondering: Does the way you breathe really affect your workout results? A new wave of research, highlighted in a recent feature by The New York Times, offers both scientific clarity and simple advice for those keen to optimize their exercise routines—without getting lost in breathing hype or misinformation (nytimes.com).

In Thailand, where more people are embracing jogging along the Chao Phraya, yoga in Lumpini Park, and HIIT classes in Bangkok’s fitness studios, understanding these breathing insights can help everyday athletes maximize performance and recovery while staying focused on the joys of movement.

A recent University of Oregon study has raised important questions about the widespread use of antihistamines among active individuals, revealing that common medications for allergies could significantly impair recovery and muscle growth following endurance exercise. Published in the Journal of Applied Physiology, the research highlights a potential trade-off for Thai readers balancing allergy management with fitness goals, as these medications may hinder the very process the body relies on to heal and adapt from exercise-induced stress (KLCC).

A new wave of research and expert guidance is urging runners in Thailand and worldwide to reassess the pace of their “easy” training days, warning that running too fast when you’re supposed to be taking it easy could diminish your progress and put you at risk of chronic exhaustion or injury. According to insights presented in a recent article published by Runner’s World, many runners—even those with aspirations to break personal records—make the common error of pushing themselves harder than necessary on days scheduled for relaxed runs, jeopardizing the vital recovery their bodies need.

Breathing may seem automatic during a workout, but new research is revealing just how much the way you breathe can impact your exercise performance, especially for those striving to make the most of time spent in the gym, on the track, or in an aerobics class. A recent article in The New York Times explores emerging evidence and expert tips on optimal breathing for fitness, dispelling common myths and offering practical techniques that can benefit everyone from casual gym-goers to serious athletes (nytimes.com).

A newly published study has cast fresh doubts over one of fitness culture’s most buzzed-about trends, revealing that repeated cold plunges may significantly stunt gains in muscle growth—by as much as 20%, according to research highlighted by Boing Boing. The findings arrive as ice baths and cold immersion routines surge in popularity among athletes, fitness enthusiasts, and even wellness influencers in Thailand and worldwide.

In recent years, plunging into icy water has been widely marketed for benefits ranging from boosting recovery to enhancing overall well-being. Many fitness centres in Bangkok now offer cold plunge stations, and social media is crowded with testimonials from amateur and professional trainers alike. Yet despite these claims, new research cautions that cold water therapy—particularly when used post-workout—could be counterproductive for those seeking maximum muscle gains.

A new wave of medical research and expert consensus is dispelling age-old myths about muscle soreness following exercise and highlighting what it really means for health and fitness enthusiasts, including Thai readers exploring their own fitness journeys. Contrary to the popular adage “No pain, no gain,” the latest findings suggest that post-exercise soreness, known as delayed onset muscle soreness (DOMS), is neither a requirement for progress nor an indicator of workout success, challenging beliefs that have been glorified in both international pop culture and Thai fitness circles for decades (The Guardian).

For many Thais hitting the gym, jogging at Lumphini Park, or playing football after work, a curious urge might follow an intense bout of exercise: the near-uncontrollable need to keep moving, even when exhaustion beckons. Instead of collapsing on a bench or mat, you might find yourself pacing back and forth, performing squats and stretches, or simply unable to sit still. Recent research, highlighted in an accessible review published by an exercise physiology professor, explains this phenomenon while revealing why active movement after strenuous activity is not just instinctive, but vital for optimal recovery (The Conversation).

Dean Sturridge, a name once synonymous with football prowess and a record goal tally at Derby County, has opened up about a personal struggle that lurked in the shadows for over four decades—a gambling addiction. In his candid revelation, Sturridge shares his journey from a life overshadowed by gambling to now living in recovery, aiming to shine a light on the hidden consequences many still endure in silence. His story emerges as an eye-opener about the unseen battles athletes face, often amidst the pressures of fame and fortune.