3 STUDIES FROM 2020: SHORT WORKOUTS, DEPRESSION, AND KETO.

Shorter workouts sounds nice, but there seems to be a caveat. Exercise can help with depression, but what about when you stop exercising? Anxiety sucks, but there’s a certain type of music that could help. The keto diet is trendy right now, and while it does have its benefits, there could be a downside too. Fasting is another big one, but we could be doing it entirely for the wrong reason.

1. 13 minutes might be all you need to build stronger, but not bigger muscles

New research in Medicine and Science in Sport and Exercise observed 34 resistance-trained athletes that followed a workout plan that involved a total of seven exercises, three times per week for a total of eight weeks. One group performed one set of each exercise, one group performed three sets, and another group performed five sets. What they found was that all groups experienced an increase in strength and endurance, however, for the higher volume groups (three and five sets) saw more muscular hypertrophy (size).

2. Taking more than 3 days off from working out could increase depression

An analysis in the Journal of Affective Disorders  reviewed a series of studies and determined that three consecutive days without exercise increased depressive symptoms. Women experienced more depressive symptoms than men.

3. Going “keto” is probably killing your performance

A study published in the Journal Sports Medicine and Physical Fitness observed the athletic performance of 16 men and women that followed three different types of diets during a four day period. The three diet types were: low carbo, keto, and high carb. Anaerobic performance decline in the low carb/keto group. This means if you’re dragging in the gym, the super-low-no-carb thing doesn’t work for you. However, in conclusion of all studies presented further research will need to be completed to be definitive.