Hypertension is a condition in which the force of blood against the walls of the arteries remains consistently too high. When the heart pumps blood, the highest pressure exerted on the arterial walls is called systolic blood pressure (the “upper” number). The lowest pressure, which occurs when the heart is at rest between beats, is […]

What is Adaptation (Adjustment) Period Strength Training? The biggest mistake many people make when starting a new sport or returning to training after a long break is starting heavy loads without preparing the body. At this point, adaptation (adjustment) period strength training forms the basis of a healthy and sustainable sports process. What is Adaptation […]

What is Cardio? Cardiovascular exercise is a definite way to ensure your blood is pumped faster and stronger, but what is cardio? “Cardio” Comes from the Greek word “kardia,” meaning heart. In simple terms, exercise is generally considered cardio if it involves deliberate and coordinated physical movements that increase your heart rate for an extended […]

Swimming is when a person finds harmony with their body in the water and moves on the surface. This movement, sometimes done by stroking, sometimes by letting go in the water, reveals both the body’s strength and the mind’s tranquility; it is not just a sport, but also balancing your breath and letting yourself go […]

First, let’s clarify what physical activity is. Physical activity is defined as any body movement produced by skeletal muscles that results in energy expenditure. Physical activity and energy expenditure are two different concepts. Simply put, physical activity is a behavior that causes energy expenditure to rise above resting levels. Energy calculation with physical activity reflects […]

Lower back pain is one of the most common musculoskeletal problems worldwide, with a lifetime incidence risk reaching 60–80%. Research shows that regular exercise plays a strong protective and therapeutic role in both the prevention and treatment of lower back pain. Protective Effects of Exercise Meta-analyses (Shiri et al., 2018; Steffens et al., 2016) have […]

We often hear the question: Does Pilates make you taller? The truth is, Pilates doesn’t lengthen bones, but it can make us appear taller. How so? In people who do Pilates regularly, the spine aligns, posture improves, and muscle flexibility increases. This can provide both a more upright stance and a “stretched” appearance of up […]

The topic of exercise for women has been at the center of both scientific research and coaching practice for many years. As a trainer, the most important point I have observed in the field is this: women’s expectations from exercise, their physiological responses, and their sustainability approaches differ from men in some ways. Programs written […]