A Common Tea Could Make Your Workouts More Effective

Posted on 20/07/2026 by Boris Clair

We’ve written before at HuffPost UK about how good green tea can be for our brain and how its powerful antioxidants could even help to lower dementia risk.

As it turns out, it could prove an excellent way to boost your performance at the gym, as well as aiding in your recovery.

Research suggests that either the drink itself, or a green tea extract, could improve everything from your antioxidant balance during exercise to how well your muscles hold up afterwards.

How can green tea help my workouts?

1) Green tea extract could help your muscles to recover

A 2018 paper found that green tea extract could help to “reduce the marker of muscle damage after exercise”, though it didn’t make participants’ muscles less sore after a gruelling workout.

This “suggests the green tea extract supplementation has positive effects on muscle recovery after strenuous exercise”.

2) Green tea might diminish oxidative stress

Meanwhile, 2021 research suggested that the antioxidants present in green tea (the kind you drink, not a supplement or extract) could help to diminish “oxidative stress” on our bodies while we’re pushing ourselves in the gym.

Oxidative stress is an imbalance of free radicals, which can harm cells, and antioxidants, which neutralise them. This imbalance can sometimes lead to cell damage and can happen during excessive or very heavy exercise.

This research found that “the consumption of green tea during and following exercise can lower oxidative stress,” though the authors added more research is needed. A separate study noted that most people will need to consume green tea regularly for at least a week to see “significant differences” here.

3) Green tea extract could help you last longer during exercise – and may help you burn more fat while doing so

Lastly, green tea extract might help you to burn more fat and push yourself further during workouts, too.

At least, that’s according to a 2025 paper, which focused on the effects of ginger and green tea extracts on active men in different temperatures.

Only green tea extract seemed to consistently improve their cycling endurance and energy efficiency while working out – meaning it relied more on the burning of fat than carbohydrates to power the men’s workouts.

Personal Trainer Shares The ‘Single Most Valuable’ Piece of Gym Equipment

Posted on 26/06/2026 by Boris Clair

We recently asked coffee experts how they’d perfect barista-level cuppas at home, without any fancy equipment.

After all, the endless gadgets and machinery pros use can hog space and drain your bank account ― the same can be said for gym equipment.

Most of us can’t pack a treadmill, an elliptical, a stair master, a full rack of weights, and a Smith machine into our homes, after all.

So, we thought we’d ask Sam Quinn, a personal training lead at Nuffield Health Devonshire, which one piece of gym kit he can’t go without.

If Sam had to pick, he’d go with an Olympic barbell

The fitness expert told HuffPost UK: “The Olympic barbell is the single most valuable piece of equipment for achieving athletic performance, fitness goals, and changing body composition.”

It’s suitable for beginners and pros alike, the personal trainer added, explaining that its versatility makes it a must-have.

“The 20KG 7ft long Olympic barbell is used for resistance and strength training, building muscle, powerlifting and Olympic weightlifting,” Sam advised.

“This enables the individual to have the ability to train whichever muscle group of the body they are looking to develop or improve all physical characteristics from strength, power or speed using only one piece of equipment.”

We’ve written before at HuffPost UK about how important resistance and strength training is, especially as we age.

Of course, everyone’s at different points in their strength training, and progressive overload is key for muscle growth.

So it’s a good thing “the bar is loaded with plates varying in weight for resistance training,” allowing each user to change the intensity according to their ability.

Though some machines dedicate themselves to one part of our anatomy, though, Sam told us that the barbell can be “used to develop all the various movement patterns of the body.”

What exercises can I do with an Olympic barbell?

“The Olympic bar is a versatile, robust and easy-to-use piece of equipment,” Sam told HuffPost UK.

“The exercises that can be performed with the Olympic barbell include clean and jerk, snatch, bench press, squat, deadlift, bent over row, overhead press, hip thrust, landmine presses, bicep curls and skull-crushers.”

That’s a lot of bulk for your buck…

The Five-Minute Hip Strength Routine Running Coaches Swear By

Posted on 07/06/2026 by Boris Clair

Speaking to HuffPost UK previously, orthopaedic surgeon Dr Pamela Mehta of Resilience Orthopaedics said that “Two of the most common causes of runner’s knee are overuse and muscular imbalances”.

This includes weaker hips, which can lead some muscles further down the leg or closer to the small of your back to work harder to compensate.

Which is why some experts, like online run coach Ken Graham, reccomend runners in particular try the “Myrtl routine”.

In an Instagram Reel, Graham explained “It only takes five minutes but could save you weeks of injuries”.

What is the Myrtl routine?

It’s a series of body weight exercises devised by running coach Jay Johnson, SELF explained. These are designed to strengthen your hips and improve flexibility.

One study found that runners with greater hip strength and balance ran more economically. Another noted a link between weaker hip muscles and overuse injuries in recreational runners.

On his site, Johnson said: “I get asked all the time, ‘Why was it named Myrtl?’ Because Myrtl rhymed with ‘hip girdle.’ I had no idea that Myrtle is the common spelling”.

The hip girdle is sometimes also called the pelvic girdle and involves the hip bone.

What exercises are in the Myrtl routine?

Per Graham and SELF, these can include:

Clamshells – 8-10 reps each side (we’ve written before about how great these are for your hips),
Lateral leg raise – 10-15 reps each leg,
Fire hydrants – 8-10 reps each leg,
Donkey kicks – 8-10 reps each leg,
Donkey whips – 5 reps each leg,
Forward knee circles – 10 each leg,
Reverse knee circles or hurdle trail legs – 10 each leg,
Lateral leg swing – 10 each leg,
Forward leg swing – 10 each leg,
Bent knee leg swing – 10 each leg.

Should I do the Myrtl routine before or after running?

Graham advised doing the routine three times a week after your runs.

Writing for Runner’s World, Jay Johnson himself said it should be done after your run, too.

“This routine takes no more than five minutes once you’ve learned the exercises. Once you’ve done it a handful of times it will become an easy, gentle cool-down routine,” he shared.

This Is The Exact Amount Of Lifting Needed For A Longer Life

Posted on 06/06/2026 by Boris Clair

Strength training has so many benefits, it’s hard to keep count. It’s been linked to up to four years of extra life, can help to protect us from falls as we age, may reduce dementia risk, and could maintain your bone health… the list goes on.

A new paper published in the British Journal of Sports Medicine has added clarifying details for those hoping to see the most benefits from the activity.

After 30 years of follow-up from 147,374 participants, they found the optimum amount of lifting and resistance training per week for longevity.

How much strength training should I do per week?

This research found that the lowest risk of all-cause mortality was linked to one to two hours (60-119 minutes) of resistance training, especially if it was done alongside aerobic training.

The benefits of strength training seemed to “plateau” at two hours a week in this study, meanwhile.

Speaking to HuffPost UK previously, Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said: “I would generally advise at least two sessions of strength training per week, focusing on all the major muscle groups”.

How much of a difference does one to two hours a week of strength training make?

In this study:

60-120 minutes of strength training a week was linked to 13% lower all-cause mortality risk,
The risk of death from cardiovascular disease, like heart attack or stroke, was 19% lower,
The risk of death from dementia was 27% lower,
The risk of all-cause mortality was 58% lower when 90-120 minutes of strength training was combined with a high level of aerobic activity (30-45 hours a week).

What counts as resistance or strength training?

You don’t always need weights to do strength training.

Dr Wylie formerly told us that strength training “might include bodyweight exercises like squats, push-ups, or step-ups, or using resistance bands or weights at home or in the gym”.

The point is that your muscles work against a form of resistance, be that a dumbbell or your own weight.

She added, “The emphasis should be on steady, safe progression rather than attempting heavy lifts immediately”.

If You Want Stronger Legs But Have Sore Knees, A Surgeon Loves ‘Cyclist Squats’

Posted on 09/05/2026 by Boris Clair

We’ve written before about how helpful Spanish squats and reverse lunges can be if you sometimes struggle doing exercise due to knee pain.

And according to orthopaedic surgeon Dr Chris Raynor, you can add “cycling squats” to that list.

In a YouTube short, the expert said he loves to use these kinds of exercises “for rehabilitation after knee injury or knee surgery, because I think that they are a safe way of activating the quadricep muscle and developing quadricep strength”.

Men’s Health, meanwhile, called them the “ultimate quad burn” which can increase your ankle mobility, reduce the strain on your lower back, and, of course, strengthen your legs.

What are cyclist squats?

Also known as “heel elevation squats”, cyclist squats involve – surprise – keeping your heels elevated as you perform the exercise.

This is sometimes done with a sloped squat ramp or “riser”.

You should keep your feet together as you perform the movement, which can be done with or without a kettlebell or dumbbell held in front of you to your chest.

Cyclist or heel elevated squats with a kettlebell are called “goblet cyclist squats”.

How do you complete a cyclist squat?

The steps include:

Stand on a squat ramp or “riser” with your feet together, torso straight, and arms either straight in front of you or holding a weight to your chest.
Lower yourself down, hinging at the hips and knees, as if you’re trying to tuck your bottom on top of your heels.
Rise back up, “pushing” the floor away with your feet.

What are the benefits of cyclist squats?

This type of squat “encourages more work from the quads, and less on the hips, low back and adductors” than a regular squat, Mirafit explained.

They added that for people with weaker knees, cycling squats can help you progressively overload the joint over time, protecting it from future harm.

The heel elevation can help you achieve a deeper squat, too. And if you’re holding a kettlebell while doing the exercise, you’ll work your postural muscles, which help both your upper and lower back.

Dr Raynor added that goblet cyclist squats may help to activate the vastus medialus obliqus (VMO), a teardrop-shaped muscle in our upper legs, as “one of the best ways to make sure that it is engaged is to activate the quad when it is in its most lengthened position”.

That happens during deeper squats, like this one. The VMO is a key muscle in stabilising our knees.

A 2025 paper found that “elevated heel heights… can enhance squat stability by reducing centre of pressure (COP) deviation and trunk lean, both of which are key factors for minimising injury risks in squatting exercise”.

‘Heel Walks’ Can Make Your Shins Stronger And Improve Your Balance

Posted on 03/05/2026 by Boris Clair

We’ve written before at HuffPost UK about “Japanese walking,” “incline walking”, “6-6-6 walking”, and “retro walking”.

But if you want to strengthen your calves and shins, either for running or just for better mobility, some experts, like physical therapist Dr Jo, reccomend “heel walking”.

In the caption of a YouTube video, they shared: “Walking on heels is a great exercise for helping with lower leg injuries and muscle imbalances. It can also help with ankle pain and plantar fasciitis.”

What are heel walks?

Happily, it doesn’t involve walking in high heels.

They’re performed by lifting your toes and the balls of your feet up and walking on a flat surface on your heels. You can go forward or backwards with your feet hip-width apart, physical therapist group Therapeutic Associates Inc shared.

They should be short, small steps. “The aim is to point your toes as much as you can towards the ceiling so there is as much dorsiflexion in the ankle as possible,” said Runna.

You should keep your upper body tall with your eyes looking straight forward. Tuck your elbows in and let your arms follow your leg movements.

Keep your glutes and hips tucked in.

Theraputic Associates Inc added, “you may want to perform this exercise to fatigue as in, you can’t keep your toes up off the ground anymore and exhaust the shin muscles”.

What are the benefits of heel walks?

Runna explained that, “Heel walks are a very simple but effective warm-up exercise for the muscle that runs along the front of the shin bone (tibialis anterior).”

This is responsible for keeping your feet lifted and preventing a condition called “foot drop”. Calling it an “underappreciated muscle,” Mirafit added that a strong tibialis anterior contributes to healthy movements of the lower leg which are “all essential when it comes to everyday life and specifically when walking and hiking.”

It may help to prevent shin splints, increase your balance and mobility, and reduce your risk of overuse injuries because they make you better at absorbing shocks, they continued.

Heel walks also stretch your calf muscles and strengthen the flexors in your foot, Runna said.

Wall Planks May Be The Best Exercise For Blood Pressure

Posted on 18/04/2026 by Boris Clair

Regular exercise can help to manage blood pressure, because it makes our hearts stronger.

But according to a huge 2023 study, which looked at 270 trials from 1990-2023, “isometric” exercises might be the most effective at the job, with “wall sits” the best performer among these.

Researchers found that isometric exercise was more likely, on average, to lower blood pressure than aerobic exercise training, dynamic resistance training, combined training, and high-intensity interval training, though all forms were still immensely helpful.

What is isometric exercise?

It involves keeping your body still while you tense specific muscles for a set period of time. You don’t move your joints during the movement.

“Isometric exercise” is sometimes called “static” exercise.

It is the opposite of “dynamic,” or “isotonic” exercise, which involves little load and consistent pressure on various muscles. For example, running and swimming.

Most forms of exercise involve a combination of isometric and isotonic exercise, though some are 100% one or the other.

What are some examples of isometric exercises?

These include:

Wall sits
Planks
Glute bridges
Side planks
V-holds
Calf raises
Hollow holds
Copenhagen planks.

In the 2023 study we mentioned earlier, published in the BMJ, wall sits (placing your back against a wall with your thighs parallel to the ground) were the most effective of the isometric exercises for lowering blood pressure.

Does that mean I should only do isometric exercises?

The best approach to exercise seems to be a mixture of weight training and aerobic training. This has been linked to increased longevity compared to sticking to one or the other.

Speaking to the British Heart Foundation, senior cardiac nurse, Joanne Whitmore, said: “Exercise is good for your heart health and health in general. It can reduce the risk of heart and circulatory diseases by up to a third.

“Aerobic exercise in particular can help the heart and circulatory system work better through lowering blood pressure. Current guidelines also encourage muscle-strengthening exercises, like yoga or Pilates.

“It’s encouraging to see other forms of exercise explored in this research as we know that those who take on exercise they enjoy, tend to carry on for longer, which is key in maintaining lower blood pressure.

“However, there are other lifestyle choices that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and taking any prescribed medication”.

Speak to your doctor if you have a heart condition and want to take up new exercise, she added.

If You Need Running Motivation, Here Are Eight Of Its Greatest Benefits

Posted on 30/03/2026 by Boris Clair

About six and a half million adults in the UK were regular runners from 2023-24, or just over 9% of the population.

Still, not everyone sticks to it. In one paper, 11% of people who said they wanted to run a marathon quit the sport entirely before they got close to the start line.

But you don’t need to break records to see the health benefits of running. Here, we thought we’d share some of the (many) advantages of the sport – just in case you needed a little extra motivation.

1) It may be beneficial for your joints

You might have grown up hearing that running wrecks your knees (I did). But a systematic review of 17 studies found that “In the short term, running is not associated with worsening [patient-reported outcomes] or radiological signs of knee [osteoarthritis] and may be protective against generalised knee pain.”

2) It can boost your mood

A review of over 100 studies concluded that running appeared to have “important positive implications for mental health, particularly depression and anxiety disorders”.

And another paper found that a single 10-minute run can help to boost participants’ mood and even executive function.

3) It could help you live longer

More proof that small efforts are far better than nothing in a 2015 paper, researchers noted that five to 10 minutes of running a day and/or running slower than 9.6km/hour was linked to a lower risk of all-cause and cardiovascular mortality.

4) It’s really, really good for your heart

Running is a cardio workout, so perhaps it’s no wonder it’s so good for our hearts. It’s linked to lower cholesterol, better blood pressure, and a decreased risk of adverse cardiovascular events, like heart attacks or strokes.

5) It can strengthen your bones

Scientists found that marathon runners’ bones may be denser than those of their non-running counterparts.

6) It’s a great way to get a good night’s sleep

Exercise, especially exercise with outdoor light exposure (e.g. running in your local park) is linked to better sleep quality and improved sleep habits.

7) It can make your legs stronger

Like walking, running can help to build your leg strength. But it can plateau after a while, which is why it’s important to mix in some strength training.

8) Your endurance will improve

Running trains the heart and lungs, meaning you’ll be able to exercise harder, for longer, once you get into the habit.

What about the downsides?

While running is good for us, there are some downsides.

A 2020 paper found that injury rates were about 20% among runners, especially those with weaker hips. The risk is higher for new runners.

Strength training, including that which targets the hamstrings, knee-stabilising methods, hips, and glutes, can reduce your likelihood of getting injured.

Like HIIT, overdoing running can lead to insomnia. About a third of all runners are believed to suffer some form of overtraining syndrome.

If you notice mood changes, fatigue, poor sleep, and getting sick more often, get more rest and let your running shoes breathe for a while.

Remember that running three days a week is enough to lower your risk of early death by 40%, and that five to 10 minutes of running does a lot of good.

The ‘7/10’ Rule: Giving 100% In Interval Training Might Hold You Back

Posted on 16/03/2026 by Boris Clair

If you’re a runner, it can feel tempting to go above your limits to improve your pace, duration, VO2 max, and other metrics.

But lots of research suggests that going easy is beneficial. Elite athletes only spend about 20% of their time intensively training, for instance – they’re mostly “zone 2” running.

You might think the exception to that is the speedy part of interval training, which sees runners switch between jogs and sprints.

But even in those, researchers think we should only be giving it a seven out of 10 effort.

Why might “7/10 effort” help runners?

Researchers wanted to see how running at different intensities affected people’s VO2 max, or their ability to use oxygen efficiently, and their heart rates.

They asked participants to run three times. Each run was three minutes each, with two minutes’ rest in between.

Runners were asked to run at three different levels of perceived intensity: 6/10, 7/10, and 8/10 effort. That was measured by how hard the participants felt they were pushing themselves in their run (they were told to keep the level of difficulty the same throughout).

The longer you spend close to your maximum VO2 and heart rate during exercise, the more your aerobic capacity will increase.

The scientists noticed that people who ran with 6/10 effort in interval training spent less time at 90% of their VO2 max and heart rate levels.

But for those giving it a 7/10 or 8/10, the results were about the same; they spent roughly as long in the 0% or higher zone. And training at 7/10 provided less “ventilatory stress,” or difficulty breathing, than doing so at 8/10.

In other words, 6/10 seemed not to benefit interval runners as much as running at a 7/10 or 8/10. Both of those had the same potential to improve participants’ fitness, but the harder workout was more stressful with no added benefits.

Does the 7/10 rule always help runners?

Probably not. Different runs, and even walks, have their own benefits for runners; this test was only done on interval runs, which involve shorter sprints.

The runners only spent nine minutes in total at this higher level of effort, too. Training your aerobic capacity is helpful for more efficient running, but running slowly and long can train your endurance.

But for short bursts of interval training, the study suggests that forcing yourself too far beyond your limit might not necessarily be better. And as anyone who’s struggled with exhausting sprints will know, any mercy is welcome.

I Swapped A 10k Step Goal For A ‘3-3-30’ Method Lunch Walk – It’s Much More Efficient

Posted on 26/02/2026 by Boris Clair

Though the 10,000 steps a day “rule” is actually a marketing gimmick, there is some merit to getting a few thousand paces under your belt (or should that be soles?) daily.

Some research suggests that 7,000 steps a day can help to lower heart disease, cancer, type 2 diabetes, depression, and falls risk, and can even reduce your likelihood of all-cause mortality by 47%.

But since I gave up my sleep tracker, I’ve grown a little weary of step-counting devices too. So, I tried a 3-3-30 walk on my lunch break instead (experts say a midday stroll can help to boost our mood and health in winter and early spring).

That’s because some research says the half-hour activity could improve your blood pressure, aerobic capacity, and strength even more than “regular” walking,

What is 3-3-30 walking?

It’s a type of interval training, a bit like the “Jeffing” or “run walk run” method is for runners.

It involves walking briskly for three minutes, then more slowly for another three minutes, on repeat for half an hour.

A study into the technique concluded that “High-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity”.

These results were stronger for the interval walking group than the steady-pace walkers.

Speaking to HuffPost UK previously, doctor and consultant practitioner, Dr Hussain Ahmad, said: “If you’re aiming to maintain general health, brisk walking for at least 150 minutes a week (about 30 minutes a day, five days a week) can help reduce the risk of heart disease, improve mood, and support weight management”.

Brisker walking is associated with a 20% lower risk of early death compared to 4% for slower walkers.

Just to add the vitamin D-boosting cherry on top, doing the surprisingly efficient workout when the sun is at its highest – from 11am to 3pm – can boost your mood, sleep, and energy in the cooler months.

Some goslings and a swan that made my lunchtime walk even more worthwhile

So, how did it go?

I don’t know if it was because I tried 3-3-30 walking on the same day this year’s endless barrage of storms gave way to sunshine, but I couldn’t believe how much it boosted my mood.

It’s also way more practical than my noble, but unrealistic, step count goals, which sometimes required either an earlier wakeup than I can usually manage or a dark, depressing post-work stroll.

A plus: because I wasn’t checking my step count during the walk, I was able to concentrate more on the nature around me (including some impossibly cute fluffy gislings, pictured above).

That meant the walk was more sustainable, more enjoyable, and (probably) more efficient. No wonder I’ve been trying to get friends and family on board.