Discover the latest articles about sports, training, and performance. Scientifically-backed insights and practical tips for your athletic goals.
The best articles from our blog
Lose weight on a vegetarian diet with this complete guide. High-protein meal plans, recipes, and tips for plant-based weight loss success.
JonasLearn how to meal prep for weight loss with this beginner-friendly guide. Step-by-step instructions, shopping lists, and time-saving tips.
JonasLearn how to create a weight loss meal plan that works. Step-by-step guide with calorie targets, macro ratios, and ready-to-use meal plans.
Jonas178 articles in this category
Complete guide to using a treadmill for weight loss. Learn weekly calorie targets, realistic timelines, and how to calculate calories burned per session.
JonasLearn how many calories the seated leg press burns, how it compares to other leg exercises, and when to use it for muscle building vs calorie burning.
JonasCompare leg press and squat calorie burn. Learn which exercise is better for fat loss and how to maximize energy expenditure with lower body training.
JonasLearn how to convert leg press weight to squat strength using research-backed formulas. Includes conversion tables for different machine types and experience levels.
JonasLearn how to use leg press for fat loss. Discover high-volume protocols, giant sets, and supersets that maximize calorie burn during lower body training.
JonasDiscover how many calories leg press burns based on weight, reps, load, and intensity. Complete guide with research-backed calculations and workout examples.
Jonas135 articles in this category
Compare triathlon finish times across all distances. See typical times for sprint, Olympic, 70.3, and Ironman by age group and experience level.
JonasLearn how to execute fast triathlon transitions. Tips for T1 (swim-to-bike) and T2 (bike-to-run), plus gear setup, practice drills, and common mistakes.
JonasMaster triathlon bike pacing with FTP-based strategies. Learn optimal intensity factors for sprint, Olympic, 70.3, and Ironman distances.
JonasLearn why brick workouts are essential for triathlon and how to structure them. Sample sessions for sprint to Ironman, plus tips for run-off-the-bike adaptation.
JonasMaster triathlon nutrition with this complete guide. Learn pre-race fueling, during-race calories, hydration strategies, and nutrition by distance.
JonasEverything you need to know about training for a 70.3 Half Ironman. Learn about training volume, key workouts, race week preparation, and pacing strategy.
Jonas125 articles in this category
Compare your FTP watts per kilogram to cyclists at every level. Find out where you rank with detailed FTP charts by gender, age, and ability level.
JonasPrevent muscle cramps while cycling with evidence-based strategies. Learn about sodium, hydration, pacing, and conditioning factors that cause and prevent exercise-associated muscle cramps.
JonasCompare energy gels and real food for cycling nutrition. Learn the pros and cons of each, when gels are better, when real food wins, and how to combine them effectively.
JonasAdjust your cycling nutrition for hot weather. Learn how heat affects fueling, hydration, and sodium needs, plus practical strategies for racing and training in high temperatures.
JonasCompare carbohydrate drinks and energy gels for long cycling events. Learn the pros and cons of each, optimal concentration guidelines, and how to combine them for best results.
JonasEasy guide to eating during cycling. Learn what to eat on short, medium, and long rides with simple food recommendations and timing tips for beginners.
Jonas66 articles in this category
Science-based marathon taper guide covering the optimal taper length, volume reduction, maintaining intensity, and managing taper madness for race day success.
JonasScience-based marathon nutrition guide covering carbohydrate loading, race day fueling, gel timing, and hydration. Learn how to avoid hitting the wall.
JonasScience-based hydration guide for runners covering fluid intake during races, sweat rate calculation, electrolyte needs, and how to avoid both dehydration and overhydration.
JonasComplete chart showing how heat affects running performance. Temperature vs pace slowdown tables, humidity impact data, and optimal racing conditions based on Mantzios et al. research.
JonasLearn why dew point is better than relative humidity for predicting running performance. Understand the science of sweat evaporation and how to adjust training in muggy conditions.
JonasComplete running cadence chart showing optimal steps per minute (spm) for every pace from 4:00 to 8:00 min/km. Find your ideal cadence based on your running speed.
Jonas33 articles in this category
Lose weight on a vegetarian diet with this complete guide. High-protein meal plans, recipes, and tips for plant-based weight loss success.
JonasLearn how to meal prep for weight loss with this beginner-friendly guide. Step-by-step instructions, shopping lists, and time-saving tips.
JonasLearn how to create a weight loss meal plan that works. Step-by-step guide with calorie targets, macro ratios, and ready-to-use meal plans.
JonasDelicious low-calorie dinner recipes under 500 calories that don't sacrifice flavor. Perfect for weight loss while keeping you satisfied.
JonasDiscover the best high-protein foods for weight loss. Complete list with calories, protein content, and how to incorporate them into your diet.
Jonas10+ high protein breakfast recipes perfect for weight loss. Each recipe includes calories, protein, and macros to help you start your day right.
Jonas18 articles in this category
Compare running and rowing for weight loss effectiveness. Analysis of calorie burn, muscle engagement, joint impact, and which exercise burns more fat.
JonasCompare treadmill and stationary bike for weight loss. Analysis of calorie burn, joint impact, muscle engagement, and which cardio machine is more effective.
JonasCompare treadmill and StairMaster for weight loss. Detailed analysis of calorie burn, muscle targeting, and which gym machine delivers better fat loss results.
JonasCompare elliptical and rowing machine for weight loss. Analysis of calorie burn, muscle engagement, and which full-body cardio machine delivers better results.
JonasCompare stationary bike and elliptical trainer for weight loss. Analysis of calorie burn, muscle engagement, joint impact, and which machine suits your goals.
JonasCompare outdoor running and treadmill running for weight loss. Analysis of calorie burn differences, convenience factors, and which approach drives better results.
Jonas16 articles in this category
Learn what golf slope rating means, how it's calculated, and why it matters for your handicap. Includes slope rating examples and charts.
JonasComplete golf club length chart by height and wrist-to-floor measurement. Find the right club length for drivers, irons, and wedges for your body.
JonasPractical tips to lower your golf handicap faster. Focus on eliminating big numbers, improving short game, and smart course management strategies.
JonasFind your ideal golf shaft flex based on swing speed. Complete shaft flex chart for drivers and irons with recommendations for Regular, Stiff, and X-Stiff.
JonasLearn how many calories golf burns per round. Compare walking vs riding, carrying vs pulling, and maximize your golf fitness with our calorie guide.
JonasComplete guide to starting golf as a beginner. Learn about lessons, equipment, etiquette, and what to expect for your first time on the course.
Jonas12 articles in this category
Step-by-step guide to convert elliptical workout time to running miles. Includes effort-based charts, practical examples, and tips for cross-trainers and injured runners.
JonasStep-by-step guide to convert cycling miles to running miles. Includes intensity charts, practical examples, and tips for triathletes and cross-trainers.
JonasComplete guide to elliptical vs running training equivalence. Learn when to substitute elliptical for running, how to maintain running fitness, and the science behind cross-training.
JonasDiscover the science behind elliptical to running conversion ratios. Learn why 10-12 minutes of elliptical equals roughly 1 km of running and how MET values determine accurate equivalence.
JonasComplete guide to cycling vs running training equivalence. Learn when to substitute cycling for running, ACSM metabolic equations, and how to maintain fitness across both sports.
JonasDiscover the science behind cycling to running conversion ratios. Learn why 1 mile of running equals 2.5-4 miles of cycling and how MET values determine accurate equivalence.
Jonas11 articles in this category
Learn how effective skiing is for weight loss. Understand calorie burn, practical considerations, and how to maximize fat loss during ski season.
JonasUnderstand the science behind skiing's exceptional calorie burn. Learn why cross-country skiing is one of the most demanding endurance sports.
JonasCompare calorie burn between skiing and running. Learn how different skiing styles compare to various running speeds and intensities.
JonasComplete skiing calorie burn charts for all skiing styles. Quick reference tables by body weight, duration, and intensity level.
JonasCompare calorie burn between ski touring and alpine skiing. Learn how uphill climbing dramatically increases energy expenditure compared to resort skiing.
JonasCompare calorie burn between skate skiing and classic cross-country skiing. Learn which technique burns more and why skate skiing is one of the highest calorie-burning activities.
Jonas10 articles in this category
Compare calorie burn between mountain hiking and regular trail hiking. Learn how altitude, steep grades, and terrain affect energy expenditure.
JonasLearn how many calories hiking burns based on duration, distance, terrain, elevation, and pack weight. Includes charts and calculator links.
JonasCalculate calories burned backpacking with different pack weights. Learn how load affects energy expenditure using the Pandolf formula.
JonasLearn how high altitude increases calorie burn during hiking. Understand the science behind altitude-related energy expenditure.
JonasCompare calorie burn between hiking and walking. Learn why hiking burns more calories and when each activity is best for your fitness goals.
JonasComplete guide to hiking MET values and how they're used to calculate calories. Learn about ACSM and Pandolf formulas for hiking.
Jonas3 articles in this category
Discover the top incline treadmills for serious hill training at home. Expert reviews of NordicTrack X24, Bowflex 25, SOLE F85, ProForm Pro 9000, and Horizon 7.0 AT with detailed specs and comparisons.
JonasDiscover the top curved treadmills for home gyms. Expert reviews of AssaultRunner Elite, TrueForm Runner, AssaultRunner Pro, Xebex Runner, and IN10CT Health Runner with detailed specs and comparisons.
JonasDiscover the best smart turbo trainers under $500 for indoor cycling. Expert reviews of Wahoo KICKR CORE 2, JetBlack Victory, CYCPLUS R200, Van Rysel D100, and Pinnacle HC with detailed specs and comparisons.
JonasDisclaimer: Information provided by this site is for educational purposes only and is not intended to be a substitute for professional medical advice specific to the reader's particular situation. The information is not to be used for diagnosing or treating any health concerns you may have. The reader is advised to seek prompt professional medical advice from a doctor or other healthcare practitioner about any health question, symptom, treatment, disease, or medical condition.
