Many athletes enhance their performance by integrating various exercises. New research suggests this cross-training may also contribute to a longer lifespan.
A comprehensive analysis of two studies following individuals for over 30 years revealed that those who participated in a diverse range of physical activities had a 19% lower risk of mortality compared to equally active individuals with less variety in their workouts.
“Maintaining the same total amount of physical activity while incorporating different exercises can lead to additional benefits,” states Han Han from Harvard University. However, as this type of research is observational, the results are indicative rather than definitive.
Most exercise studies tend to focus on either intensity or total volume of activity, often contrasting aerobic and strength training. In this research, Han and her team examined nine primary aerobic activities, including jogging (defined as a pace slower than 6.2 minutes per kilometer), running, outdoor and stationary cycling, stair climbing, swimming, rowing, bodyweight exercises (like squats and pull-ups), tennis, squash, racquetball, and weight training.
The researchers collected data on 70,000 women and 41,000 men from the Nurses’ Health Study and the Health Professionals Follow-up Study between 1986 and 2018. Study participants completed a physical activity questionnaire every two years.
The research team analyzed the link between participants’ activity levels and their mortality risk throughout the study duration. Individuals with health conditions that could skew their performance were excluded from the findings.
Results showed that engaging in multiple forms of exercise for several hours each week revealed diminishing returns regarding death risk reduction over the study timeline.
This highlights that diversifying workouts can provide enhanced benefits. As Han suggests, when one reaches diminishing returns with a specific exercise, it may be more advantageous to try different activities instead of repeating the same routine. Different forms of exercise may offer unique physiological advantages that can work together for greater benefits.
“Future research could explore potential synergies between various exercises,” Han notes. This optimal combination can evolve as people age.
Only a few studies have investigated how different types or combinations of exercise affect mortality rates, according to Lee Dak-chul from the University of Pittsburgh. He cautions that results should be approached with caution due to inherent research limitations—such as self-reported exercise, which may be inflated, and the likelihood that healthier individuals tend to participate in more physical activities.
Nevertheless, their findings are somewhat corroborated by the World Health Organization’s guidelines, advocating for both aerobic and resistance exercises as providing comprehensive health and mortality benefits compared to either alone, as Lee mentions.
In the future, this type of research could leverage data from wearable fitness devices instead of relying on self-reported data. “For now, we have to depend on surveys,” Han concludes.
It’s that time of year again to set New Year’s resolutions. Last year, my mission was to complete a half marathon, a target I had attempted unsuccessfully multiple times before. I am thrilled to share that I achieved this in 2025, gaining valuable insights into the world of New Year’s fitness goals.
The most significant lesson I’ve learned is that establishing specific, measurable targets is incredibly effective. A year ago, I couldn’t claim to be a runner; in fact, running was something I dreaded. I could have easily set a vague goal like “start running” or “keep running,” but I realized that wouldn’t propel me forward.
Why is specificity key? Because enhancing fitness is challenging, especially at the outset. Each run in my early training felt equally daunting. Without a target like completing the race, it’s likely I would have settled for minimal effort.
That’s why the half marathon goal was essential for me. It kept my focus sharp during tough times and necessitated incorporating running into my regular workout schedule, regardless of my initial resistance. Today, I genuinely enjoy running and do it daily. This transformation has reinforced my belief in the efficacy of New Year’s fitness resolutions. While they may seem like annual goals, they can foster long-term habits. Notably, a 2020 study indicated that 55% of over 1,000 participants felt successful in maintaining their New Year resolutions a year later.
With that in mind, I am creatively approaching my 2026 fitness resolutions by focusing on a fundamental yet often neglected aspect of fitness: mobility. This refers to the body’s capability to move through its full range of motion—an essential element for preventing injuries. According to a 2019 analysis encompassing 20 studies, individuals exhibiting low mobility were approximately 50% more likely to sustain injuries compared to their more agile counterparts.
Further research appears to support this. One study conducted on more than 3,100 individuals found that enhanced flexibility considerably reduced mortality risk over 13 years. Similarly, a 2020 study demonstrated that consistent stretching decreases arterial stiffness, lowers heart rate, and contributes to better blood pressure.
In pursuit of this goal, I’ve made it my 2026 New Year’s resolution to master the splits. While this may appear comical, aiming for such a tangible and measurable achievement can significantly bolster your commitment to mobility practices.
Of course, mastering the splits isn’t suitable for everyone. The important takeaway is to select a goal that aligns with your fitness aspirations while being specific enough to recognize when you’ve achieved it. I encourage you to think innovatively. If your aim is to build strength, strive for unassisted pull-ups. Alternatively, for a longevity boost, focus on extending your capacity to balance on one leg. Ultimately, the key lies in setting clear goals with definite endpoints that provide a sense of accomplishment when attained.
For much of my life, I had a strong aversion to exercise. Each time I tried a new fitness plan, I succumbed to monotony and laziness. My gym membership gathered dust, and my home workout equipment lay unused. The only time I managed to maintain a consistent workout routine was with a personal trainer, but at hundreds of dollars an hour in my area, that wasn’t a sustainable option.
For the past three years, I have been using Future Fitness, which has proven to be the next best alternative. This app and membership connects you with actual trainers who personalize your workout regimen and keep you accountable just like an in-person trainer would. While it costs $199/month, which isn’t cheap, it’s the only fitness app that has truly worked for me, making it worth the investment. Here’s why:
Get Into Gear
I first noticed Future Fitness on my Instagram feed early in the pandemic, promoting a free trial. Having gained a bit of weight from inactivity, I figured it was worth a shot. The app prompted me with questions about my goals and fitness habits, then allowed me to select a coach from several available options.
Photo: Provided by Future Fitness
During a preliminary FaceTime call with my chosen coach, we explored my overall fitness aspirations, preferred training schedule, any existing injuries, and the equipment I had access to at home. I’ve gathered a list of the gear I’ve utilized thus far: a yoga mat, resistance bands, two sets of dumbbells, two kettlebells, a suspension trainer, and a Peloton bike. Future coaches can work with whatever equipment you possess, even if you have none.
There is one exception; you will likely need a smartwatch. While it’s not strictly necessary, having one significantly enhances your experience with the app. The smartwatch syncs with the Future app, allowing you and your coach to monitor key details such as your heart rate during workouts and daily activity levels. The watch counts your repetitions for specific exercises, like bicep curls and deadlifts, in addition to tracking spontaneous activities such as extended hikes. I used my Apple Watch, but Future is also compatible with selected Google Wear OS watches.
Hit the Weights
Photo: Provided by Future Fitness
After our initial consultation, my coach began sending me workout routines via the app, complete with video demonstrations and pre-recorded tips for maintaining proper form. Alongside these strength training sessions, my Future coach can incorporate additional exercises throughout the week if desired. For instance, on days without strength training, I was directed to use my Peloton bike.
Each workout routine typically consists of a quick warm-up, a series of varied exercises, followed by a cool-down. The videos demonstrate how to execute each movement with multiple camera angles and explicit instructions. Strangely enough, I found this clinical method more appealing than the overly enthusiastic styles of many YouTube personalities or loud Peloton music.
However, not everything is straightforward. Initially, some workouts proved to be overly challenging. An in-person trainer could adjust my routine on the fly, but I had to adapt on my own in this case. Thankfully, after reaching out to my coach, she offered alternative exercises (like knee push-ups instead of standard ones) and encouraged me to listen to my body’s needs.
Photo: Provided by Future Fitness
My coach excels at keeping me accountable. Each morning, she messages me to remind me of that day’s workout. My Apple Watch transmits my workout information to her, ensuring transparency. If I take a rest day, she prompts me to refocus. After reviewing my workout stats, she messages me to congratulate me on my efforts and asks for my feedback. This ongoing dialogue with my coach is a significant factor in my ability to adhere to my fitness routine.
I paused my Future Fitness membership due to financial constraints, but I am currently several months into reinvigorating my subscription, and I feel fantastic. My joints ache less, I have more energy throughout the day, and my overall mental well-being has improved. These days, I work out five days a week, up from three initially. It seems I don’t actually dislike exercise after all.
Future Fitness for $199/month
Nicole Lee is a technology journalist with over 20 years of experience covering consumer electronics, social media, kitchen technology, and more. She has also made media appearances on broadcast television and public radio. Outside of work, her passions include baseball, improv comedy, and tabletop role-playing games.
The fitness technology scene is thriving like never before, offering numerous ways to monitor and analyze every run, ride, or workout session. From high-tech carbon-plated running shoes to innovative foam floats for the pool, the latest wave of fitness gear aims to help you break records, win races, and enhance your athletic performance.
Not all devices, wearables, or training tools align with your fitness goals, so it’s crucial to know where to invest your hard-earned money. To sift through marketing hype, I consulted various sports experts to pinpoint technologies that truly make a difference. Surprisingly, the most effective options aren’t always the latest or most expensive models—some are quite simple.
Transitioning to clipless pedals enhances your cycling by allowing more efficient circular movements instead of a rigid push-down motion. This also secures your feet in place for greater comfort during long rides, minimizing chain issues when dismounting.
For an accessible entry into clipless pedals, consider mountain bike pedals, which work on both sides, making entry and exit easier than road bike pedals that only clip in from one side. These pedals often come with simple, removable shoe cleats for easy walking.
Rock Rider Mountain Bike Shoes
£79.99 at Decathlon
Shimano Clipless Cycling Pedal
£27.99 at Halfords£28.62 on Amazon
Turbo Trainer and Third-Party Training Software
For beginners, a turbo trainer can transform your bike into an effective indoor training tool. Advancements in technology have made these trainers more user-friendly. Hales notes, “The main advantage of a turbo trainer is environmental control, eliminating distractions from traffic or road conditions, allowing you to focus on your specific training sessions.”
Today, turbo trainers come equipped with engaging software like Zwift or Rouvy, making indoor training more exciting than ever before.
A GPS watch is invaluable for runners, offering the ability to record distance and speed while tracking progress. This functionality serves as great motivation.
Following a training plan becomes easier, guiding when to increase pace or slow down. The data collected allows for assessment of the runner’s efforts.
Choose a reliable running watch; the Apple Watch is sleek but may lack in data accuracy. The Garmin Forerunner series is known for its dependability.
Garmin Forerunner 165 Music
£249 at John Lewis£289.99 on Garmin
Garmin Forerunner 570
£459.99 on Garmin£459.99 at Runners
Carbon Running Shoes
Shoes featuring carbon plates enhance running efficiency. Research indicates that each step in these shoes requires less oxygen compared to traditional options, as they function like springs, providing significant propulsion.
Evidence shows they can benefit runners across skill levels, not just elite athletes (supported by both scientific findings and anecdotal evidence from marathon finish times).
It’s important to try various models for comfort. High-performing options include Nike AlphaFly and Vaporfly, ASICS METASPEED, and Saucony Endorphin Pro, with some models proving more durable than others. Generally, Nike models are rated for a lifespan of 100-200 miles, influenced by running conditions and individual forces.
The latest PUMA Fast-R Nitro Elite3 has also shown outstanding performance in recent studies, though it’s crucial to familiarize yourself with race-day shoes during training sessions to maintain their efficacy. Balance usage with other shoes to ensure they’re in top condition for race days.
For those new to fitness, pace is all that matters at first. Yet as you aim for greater performance, understanding your heart rate becomes crucial in gauging your exertion. Many factors influence pace, including terrain and footwear.
It’s common for runners to overestimate their exertion level; knowing your heart rate can help you find the right training zones. This data can then inform your workouts, ensuring you’re not pushing too hard on easy days.
Although GPS watches have improved, they may still provide unreliable heart rate readings while running. Hence, a strap-based monitor can offer better accuracy. Arm-based monitors, such as those from Coros, can be particularly effective for women, as they can be less cumbersome than chest straps.
Most adults haven’t swum competitively from a young age. Using equipment like a pull buoy can help these “newer swimmers” achieve better body position and feel for the water.
A pull buoy is positioned between the thighs to elevate the body into a neutral position in the water, mitigating the need for kicking. Without it, many may find their hips sinking, making proper stroke initiation difficult.
Not all pull buoys are created equal; their size and buoyancy vary greatly. Many believe that using a pull buoy is akin to cheating, but in reality, it simplifies swimming. Without it, the struggle intensifies and can lead to fatigue, which is why less frequent swimmers may not cover much distance.
Toy Buoy 4
£17.99 at Sports Shoes
Smart Goggles
I tend to prefer traditional methods at the pool, but smart goggles have significantly improved swimming experiences. They automatically track your time and laps, eliminating the need to touch any buttons.
Additionally, these goggles can help analyze your body position in real time, providing feedback on head positioning and breathing, which can enhance swim performance.
For years, tennis lagged in tech adoption, but this is changing with tools like SwingVision, which brings smart analytics to your device, offering real-time shot tracking, line calls, and match stats.
SwingVision provides a free tier for two hours of recorded analysis monthly, making it user-friendly and accessible without any permanent infrastructure.
Running shoes propel you forward, but wearing them in the gym can hinder movement patterns. For example, during squats, executing the movement with your toes leads is crucial.
For functional training, Nike Free MetCon is highly recommended for its durability and adaptive exercise patterns. It promotes natural foot movement, providing stability during agility exercises and landings.
Nike Free MetCon 6 (Men)
£99.99 at Sports Direct£119.99 at Nike
Nike Free MetCon 6 (Women)
£71.99 at Nike£119.99 at ASOS
Lifting Belt
Hybrid training can often lead to muscle strain if you lift following a long run. It’s advisable to utilize a belt when lifting heavy to support your back and engage your glutes and hamstrings effectively.
While manual massages may be more effective, using a massage gun pre, during, or post-workout can have benefits. The rapid vibrations assist in tapping massage techniques to stimulate the nervous system and relieve tension in muscle groups.
Massage guns are excellent for targeting specific muscle areas but aren’t a substitute for comprehensive coverage. It’s difficult to treat areas like the traps effectively without help. However, they can be useful tools.
Theragun Mini Massage Gun
£199 at Therabody£199 at Argos
Hyper Volt 2 Massage Gun
£199 at Hyperice£199 on Amazon
Check out our guide on the best massage guns and essential Pilates kits for more insights.
Five years later, Apple is back with a complete revamp of its earphones, which rebranded the Beats Headphones brand for athletes and sports enthusiasts as the Powerbeats Pro 2.
Designed to be attached to the ear and placed without wires, the original PowerBeats Pro is the perfect earphone for workouts and was worn by sports superstars such as Lebron James and Anthony Joshua.
In 2025, Apple refined the fit, slimmed the bulk, added noise cancellation and heart rate monitoring to the original Powerbeats Pro, priced at $250, aiming to reclaim the top spot in the industry.
The overall design of the earphones remains the same, with a flexible silicone wire that hooks behind the user’s ears and connects to earphones with arms sitting in the ears. It is lighter and more secure than its predecessor, making it comfortable for extended listening sessions during commute and active exercise without any discomfort.
Each earphone includes a multi-functional “B” button for playback and noise cancellation control, as well as a volume locker for easy adjustments during workouts. Photo: Samuel Gibbs/The Guardian
The earphones provide approximately 8 hours of playback with noise cancellation (10 hours without it) and come with a flip-top case that can charge the earphones three times. The case, which is 30% smaller than before, is still quite spacious and fits easily in a bag, but may be a bit bulky for pockets.
The PowerBeats Pro 2 features the same H2 chip and connectivity as Apple’s AirPods Pro 2, offering seamless connections with various Apple devices, spatial audio for movies and music, audio sharing, SIRI support, lossless audio, and more when used with the Apple Vision Pro.
Additionally, the earphones support advanced Android features, making the Beats app more versatile than other Apple earphones, allowing for one-touch pairing, customization, updates, and other functionalities.
Great Sound Quality and Effective Noise Cancellation
Adjust noise cancellation and other settings using iPhone Bluetooth settings or the Android Beats app. Photo: Samuel Gibbs/The Guardian
The H2 chip equips the Powerbeats with many top features of AirPods, including active noise cancellation that is nearly as effective as Apple’s top buds, providing significant reduction of external sounds. The earphones handle wind noise well and boast the best-in-class transparency mode.
The new Powerbeats offer excellent sound quality, with great separation of tones, well-controlled bass, and detailed high notes. They perform well across various music genres, from pop and hip hop to classical and jazz. They may not match the AirPods Pro in sound adjustment capabilities, but they excel in most workout scenarios.
Additionally, they support Apple’s personalized spatial audio system for immersive sound experiences and offer exceptional call quality.
Specifications
Connectivity: Bluetooth 5.3, SBC, AAC, H2 chip, HR sensor
Battery life: 8 hours ANC playback (36 hours with case)
Water resistance: IPX4 earphones (sweat resistant)
Earphone dimensions: 45 x 41 x 24mm
Earphone weight: 8.7g each
Charging case dimensions: 75 x 66 x 34mm
Charging case weight: 69g
Case charging: USB-C, QI wireless
Ear Heart Rate Monitoring
The optical heart rate sensor is located just inside the ear next to the silicon tip. Photo: Samuel Gibbs/The Guardian
The Powerbeats Pro 2 feature an optical heart rate sensor that enables pulse monitoring through the ears, similar to Sennheiser’s Momentum Sport Earbuds. The sensor, located on the earphones’ inner side touching the tragus, achieves accurate pulse readings when both earphones are worn.
Data from the heart rate sensor is stored in the health app on iPhones or connected training apps for Android users, providing accurate and useful fitness tracking.
Sustainability
The PowerBeats Pro 2 case is sturdy and charges via USB-C and QI, but lacks water resistance and may be bulky for some users. Photo: Samuel Gibbs/The Guardian
Apple has not disclosed the expected battery lifespan, but it is estimated to endure over 500 full charge cycles at 80% capacity. Additionally, the earphones incorporate recycled plastic in some internal components and offer individual replacements for lost or damaged parts.
While the earphones are not repairable, Apple supports trade-in and recycling programs for its products, including non-Apple devices, promoting responsible disposal and reducing environmental impact.
Price
The PowerBeats Pro 2 are priced at £249.95 ($249.99).
When compared to other models, the Beats Fit Pro is priced at £219.99, Beats Studio Buds+ at £179.99, Beats Solo Buds at £79.99, Apple’s AirPods Pro 2 at £229, and Sennheiser Momentum Sport at £199.
Verdict
The PowerBeats Pro 2 represents a significant upgrade from its predecessor, offering top-notch features and performance for premium training earphones.
With secure and lightweight fit, effective noise cancellation, and heart rate monitoring, these earphones cater to a wide range of workout needs. They excel in sound quality, call quality, and offer platform compatibility with iPhone and Android devices.
While the price point may be high, the PowerBeats Pro 2 stand out as versatile and high-performance earbuds suitable for various activities, especially for iPhone users seeking a secure and reliable fit.
The main drawback is the non-replaceable batteries, which may impact the long-term sustainability and lifespan of the earphones.
Strong Points: Excellent sound quality, effective noise cancellation and transparency mode, long battery life, secure and comfortable fit, user-friendly controls, spatial sound experience, excellent call quality, cross-platform compatibility with iPhone and Android.
Cons: High price point, bulky case, limited iPhone app support for heart rate monitoring features, lack of multipoint connection, non-replaceable batteries.
The music pauses when you remove the PowerBeats Pro 2, thanks to the sensor located on the earphones’ bottom. Photo: Samuel Gibbs/The Guardian
year: It was founded in 2009 by former Harvard rowers Michael Horvath and Mark Gainey.
What exactly is that? fitness app.
How does it work? It is popular among cyclists and runners who use GPS data to track their activities and record their activities to share with the community. Also useful for jackals…
Like “The Day” of … ‘'?Why?Investigation by French newspaper Le Monde We’ve used it to track the movements of Joe Biden, Donald Trump, Kamala Harris, and other world leaders.
trump doesn’t do that Looks like a typical Strava user… Well, not specifically them, but their bodyguards. Le Monde found that some US Secret Service agents have been using the app since the Trump assassination attempt. They also used the bodyguard’s Strava profile to track the movements of Jill Biden and Melania Trump.
Perhaps they realized that Melania is no longer close to her husband? It’s not that kind of investigation. In another example, an agent’s Strava tracked jogging route was used to identify the San Francisco hotel where Joe Biden was meeting with Chinese President Xi Jinping.
Seems very lax, but are agents even allowed to use personal phones? Although prohibited during work hours, the U.S. Secret Service told Le Monde that personal use of social media outside of work hours is not prohibited. But they also said that “affected personnel have been notified” and that “this information will be reviewed to determine if additional training or guidance is required.”
It’s like he’s worried. Is it just Americans? Mysnon. The paper also identified 12 members of the French security group GSPR and six members of Russia’s FSO.
President Putin will probably tell us to be more careful in the future.. There has been no communication from the Kremlin. Mr Macron’s office said it had not affected his security but had instructed agencies not to use the app.
IIs this the first time you’ve had security concerns regarding Strava? It’s interesting so you should give it a listen. In 2018, students discovered they had created maps of US military bases in Syria and Afghanistan, as well as the Royal Navy’s Faslane base. Another security flaw in 2022 revealed the identity and movements of: Israeli military base security guard. And things got very serious last July…
Oh please continue. Rental runner in Singapore hit the news It offers a service that lets you log on to someone else’s ID, run on their behalf, and charge them per kilometer.
So can people pretend to exercise when they don’t? that’s right. I became known as the Strava Jockey.
But that would defeat the whole purpose. No praise! Well, some people will do anything to get a better PB.
Please say: “Strava It means effort in Swedish, don’t you know? “
Please don’t say things like: “Oh, that’s the layout of Camp David…”
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Strictly Necessary Cookies
Strictly Necessary Cookie should be enabled at all times so that we can save your preferences for cookie settings.
