Discover Your Body’s Limit: How Much Intense Exercise Can You Safely Handle?

Wondering, Should I quit HIIT? It seems like you may be looking for a break from those intensive kettlebell classes. HIIT, or high intensity interval training, can indeed feel overwhelming for beginners.

This method of exercise is favored by many due to its efficiency and impressive health benefits.

Research shows that HIIT can enhance endurance, promote fat loss, build muscle strength, and improve key health markers like blood pressure and blood sugar control.

However, HIIT isn’t suitable for everyone.

Individuals with certain health conditions, particularly lung issues, are often advised to limit or avoid HIIT. Moreover, there’s evidence suggesting that excessive HIIT can lead to negative effects.

In a study from Sweden, researchers discovered that exceeding 150 minutes of HIIT per week could result in stagnated athletic performance and increased oxidative stress in cells.

This effect tends to occur with each HIIT session but lasts only briefly. As long as you’re not overtraining, incorporating a long-term boost of antioxidants can help mitigate the biological stress your body experiences.

Find a sustainable exercise routine for long-term health benefits – Photo credit: Getty

Most health recommendations suggest that up to 90 minutes of HIIT per week is perfectly acceptable.

If you’re still uncertain, that’s understandable. The best exercise is often the one you enjoy and can maintain in the long run.

If a gentle jog appeals more than a sprint, you’re in luck! Studies show that jogging significantly enhances heart and cardiovascular health, and offers numerous other health benefits.

Interestingly, research from Copenhagen found that slow runners have a lower risk of mortality compared to their faster counterparts.

Another advantage of “steady state” exercises is the ability to converse while working out, making it perfect for social runs with friends.

Unfortunately, that’s not the case with HIIT; when your heart rate exceeds 150 bpm, chatting becomes nearly impossible.


This article addresses the query submitted by Bruce Morris: “Should I quit HIIT?”

If you have any questions, feel free to reach out to us at: questions@sciencefocus.com or connect with us on Facebook, Twitter, or Instagram (make sure to include your name and location).

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Source: www.sciencefocus.com

Safely Deflecting a Deadly Asteroid is Now Possible

A collision with an asteroid in an incorrect spot can increase the likelihood of it hitting Earth unintentionally.

Bladaki/Shutterstock

If an asteroid were on a collision course with Earth, is it possible to alter its trajectory without worsening the predicament? Indeed, thanks to a new system designed to identify the optimal strike point on incoming asteroids.

Diverting an Earth-bound asteroid is a high-stakes operation, and we have little practical experience with it. In 2023, NASA’s Double Asteroid Redirection Test (DART) demonstrated for the first time that it’s possible to divert asteroids by impacting them with spacecraft.

However, engaging in such missions carries risks. Altering an asteroid’s orbit can push it through a narrow window, known as a gravity keyhole, where the gravitational pull from a larger body like Earth may alter its trajectory enough to eventually cause a collision with our planet.

Now, Rahir Macadia from the University of Illinois at Urbana-Champaign and his team have devised a system to determine the best impact sites for satellites to reduce this risk. By analyzing data from the DART mission along with the asteroid’s shape, mass, and rotation speed, they were able to project how different impact points would alter the asteroid’s trajectory. This leads to the creation of a probability map for the asteroid’s surface, identifying various locations with differing chances of pushing the asteroid through a gravity keyhole, allowing scientists to select those with lower probabilities for a strike.

“It’s feasible to map these keyholes to asteroids, and the only cost involved is computational power before the mission is launched. So, on September 9th, during the Europlanet Science Congress (EPSC) in Helsinki, Finland, we should be able to pinpoint the optimum targeting point on the asteroid’s surface for a kinetic impact.

Macadia and his team have tested this approach on the asteroid Bennu, discovering over 2,000 potential keyhole locations and identifying safe spots for a spacecraft to impact.

While gathering specific data on a single asteroid is optimal with bespoke probes designed for the task, it might not always be practical if the asteroid is located close to Earth at the time of its detection. However, Macadia asserts that a rough analysis should still be achievable using data from terrestrial telescopes.

Artistic renderings of NASA’s double asteroid redirection test mission

NASA/JOHNS HOPKINS APL/JOSHUA DIAZ

A practical trial for collecting this data will occur when asteroid Apophis passes close to Earth in 2029. Astronomers have determined there is no risk posed by this 450-meter-long asteroid, but close encounters are considered rare, occurring only once every 7,500 years.

“We’ve observed many asteroids, but never one subjected to the kind of stress and natural vibrations due to Earth’s gravity.” Richard Binzel remarked at the EPSC on September 8th, representing the Massachusetts Institute of Technology.

Nobody knows how NASA’s Osiris Apex spacecraft, which initially visited asteroid Bennu, will fare when redirected to study Apophis in proximity to Earth’s passing European Space Agency’s Ramses spacecraft.

Apart from orbiting asteroids at safe distances to gather crucial details about their composition and shape, astronomers aim to monitor the small kilogram-scale spacecraft on the surface, including long-anticipated seismic activity when it’s near a massive body like Earth, to investigate internal conditions.

According to Binzel, understanding these characteristics is vital for asteroids that may pose future threats to Earth. “If you’re addressing an actual asteroid hazard posed by Apophis or other similar objects, you’ll need to be well-informed about characteristics such as angular momentum and tumbling behavior of the asteroid.”

Paolo Martino, the project manager for the mission, indicated that the trajectory of Apophis is excellently mapped, eliminating the danger of deviation since the Ramses spacecraft is equipped with sensors that enable it to autonomously avoid collisions, and its low mass means any impact would minimally affect Apophis.

Source: www.newscientist.com

Scientists Claim Vast Farmland Affected by Ukraine’s Kornovir Can Be Safely Cultivated

A group of researchers from the UK and Ukraine has introduced an innovative approach for the safe reevaluation of abandoned farmland following the 1986 Kornovir nuclear disaster.



Zoning of contaminated territory in Ukraine based on current and field research plots. Image credit: Smith et al, doi: 10.1016/j.jenvrad.2025.107698.

Since the Kornovir incident, extensive regions in northern Ukraine have been deemed too hazardous for agricultural activities.

An exclusion zone of 4,200 km2 surrounds the nuclear site, remaining uninhabited and now serves as one of Europe’s largest natural reserves.

Additionally, a 2,000 km2 mandatory resettlement area was never entirely deserted.

Thousands of residents still reside in this region, complete with schools and shops, yet official investments and agricultural use are prohibited.

Since the 1990s, experts in Ukraine and internationally have suggested that, despite the radioactive and radiostrontium pollutants, the land can be safely re-utilized.

Nonetheless, due to political complexities, the land remains officially classified as abandoned.

This hasn’t deterred some farmers from tackling the issue themselves, initiating informal agricultural practices in certain areas.

The latest study, spearheaded by scientists from the University of Portsmouth and the Ukrainian Institute of Agricultural Radiology, corroborates these farmers’ beliefs. Most regions are safe for crop cultivation.

Utilizing a 100-hectare testing site in the Zhytomyr region, the researchers established a straightforward yet effective protocol for evaluating the absorption of radioactive materials by typical crops such as potatoes, grains, corn, and sunflowers.

By analyzing soil samples and assessing external gamma radiation, they confirmed that the radiation exposure levels for agricultural workers are significantly below Ukraine’s national safety threshold and much lower than average natural background radiation globally.

The results indicate that, with proper monitoring and adherence to Ukraine’s food safety guidelines, many crops can be safely grown in these formerly restricted zones.

Professor Jim Smith, the study’s lead author, remarked, “This research is crucial for communities impacted by the Chornobyl disaster.”

“Since 1986, a great deal of misinformation regarding radiation risks from Kornovir has adversely affected individuals still living in abandoned regions.”

“We now have a validated, science-based method to reintroduce valuable farmland into formal production, ensuring safety for both consumers and workers.”

“This extends beyond Kornovir; it’s about leveraging science and evidence to guarantee people’s safety.

The study will be published in the Journal of Environmental Radioactivity.

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JT Smith et al. Protocol for radiation assessment for agricultural use of Ukrainian land abandoned after the Kornovir accident. Journal of Environmental Radioactivity Published online on April 28, 2025. doi:10.1016/j.jenvrad.2025.107698

Source: www.sci.news

SpaceX Starship Launch: Fourth Test Successful with Both Stages Landing Safely in the Ocean

Starship launched from Boca Chica, Texas.

SpaceX

SpaceX’s Starship, the largest rocket ever, successfully completed its fourth test flight, with the first and second stages completing their missions as planned and each landing in different oceans.

Following liftoff from the SpaceX facility in Boca Chica, Texas, at 7:50 a.m. local time, one of the 33 Raptor engines on Super Heavy’s first stage failed to ignite. Despite this, the rocket continued into space and the two stages separated cleanly.

Super Heavy splashed down on schedule about seven minutes after liftoff, close to the launch site in the Gulf of Mexico. After plummeting to Earth from an altitude of more than 100 kilometers, the booster’s engines ignited normally and it slowed from more than 4,000 kilometers per hour to hover just a few meters above the sea surface, but then the live feed cut out and it plunged into the ocean.

Meanwhile, Starship reached an orbit at an altitude of more than 200 kilometers and traveled at a speed of more than 27,000 kilometers per hour. During its descent to Earth, about 60 kilometers above the surface, SpaceX’s livestream footage showed visible damage to one of its four control fins and what appeared to be a cracked camera lens. As it reached the Indian Ocean, it appeared to hover before plummeting into the water.

This fourth test flight focused on returning Starship from orbit after it had reached space for the first time in the previous test. SpaceX opted to perform a “soft splashdown” at sea, as landing on land is currently considered too risky. Instead, the craft would use its engines to slow its descent, align itself as if it were landing on a base, and then gently splash down on the water.

Eventually, the hope is that spacecraft will be able to be refurbished and reused by returning to land from space, as SpaceX already does with its Falcon 9 rocket.

Today’s launch marks the company’s fourth Starship launch and includes software and hardware upgrades, as well as changes to launch procedures based on lessons learned from previous tests. In the first test in April of last year, the first and second stages exploded before separating, and in another test in November, the second upper stage reached space but stopped transmitting data and self-destructed, and the first stage exploded shortly after separation.

SpaceX’s third Starship test flight on March 14 was at least partially successful, reaching space, conducting a fuel transfer test, and flying farther and faster than ever before, but the spacecraft lost control during the flight and failed to make a planned soft landing.

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Source: www.newscientist.com

The Importance of Proper Eye Protection for Viewing the Path to Totality: How Long You Can Safely Watch

Be cautious of counterfeit eclipse glasses. A genuine pair should have a silver front lens and a black interior. It should be clearly marked with the manufacturer’s name and address and should not be damaged. Look for the ISO logo and code “IS 12312-2” on the inside as well.

If you don’t have eclipse glasses, you can make a DIY pinhole projector using white cardboard or paper, aluminum foil, and a pin. Cut a small square or rectangle in the center of the material, cover it with foil, and create a small hole with a pin. This projector allows you to safely view the sun’s image on a surface.

During a solar eclipse, position a second piece of material as a screen on the ground, hold the projector with the foil facing up, and adjust the distance to change the image size on the screen.

Important things to note when observing a total solar eclipse

Along the path of the eclipse, there are significant moments to witness as the event progresses.

As the sun dims during the eclipse, the surroundings start to darken, creating an eerie atmosphere.

The “diamond ring effect” was demonstrated after a total solar eclipse at Palm Cove in Australia’s tropical north Queensland state in 2012.
Greg Wood/AFP – Getty Images File

Stay alert for the “diamond ring effect” as the last sunlight disappears, creating an illuminated halo around the sun and a diamond-like appearance.

As the light diminishes further, the Moon’s rough terrain creates Bailey beads. These small light beads are visible briefly as the remaining sunlight filters through the moon’s surface.

When the moon completely covers the sun, it is safe to remove your eclipse glasses and observe the total solar eclipse directly with the naked eye.

Source: www.nbcnews.com

Safely Viewing the April Solar Eclipse: Tips on Using Eclipse Glasses and Identifying Key Features

Use special eclipse glasses to prevent eye damage

Gino Santa Maria/Shutterstock

Watching a total solar eclipse is an experience you’ll never forget, but if you don’t take the right precautions, it could end up for the wrong reasons. Looking directly at the sun can be dangerous, so read on to learn how to safely observe a solar eclipse and what you need to prepare in advance.

On April 8, 2024, a total solar eclipse will be visible to more than 42 million people across North America. The total path is only about 185 kilometers wide and touches Mexico, 13 U.S. states, and parts of Canada. Most people in North America will experience this phenomenon as a partial solar eclipse, rather than a total solar eclipse.

“For those outside the path of totality, the moon will never completely cover the sun,” he says. Jeff Todd At Prevent Blindness, a Chicago-based eye care advocacy group. No matter how you look at it, eye protection is essential.

“To avoid damaging your eyes, you should wear eclipse glasses throughout the eclipse,” says Todd. Otherwise, you risk burning your retina. This phenomenon, also known as “eclipse blindness,” can occur painlessly and can be permanent. It may take several days after seeing a solar eclipse before you realize something is wrong. Sunglasses do not provide sufficient protection. However, it is perfectly safe to wear eclipse glasses over your prescription glasses.

How to safely view a solar eclipse

The prize for those traveling the path of totality is seeing the sun’s corona with the naked eye. However, it is only visible for a short few minutes during totality. Otherwise, partial phases will be visible and must be observed through eclipse glasses. Todd says people on the path to totality should wear eclipse glasses at all times, except during totality, a brief period of darkness when the sun is completely hidden by the moon. “Only then can you take off your eclipse glasses,” he said.

It is important for those in the path of totality to use their naked eyes to view the Sun during a total solar eclipse. “You have to look without a protective filter, otherwise you won’t see anything,” he says. ralph chow At the University of Waterloo, Canada.

solar eclipse 2024

On April 8th, a total solar eclipse will pass over Mexico, the United States, and Canada. Our special series covers everything you need to know, from how and when to see a solar eclipse to the strangest solar eclipse experience of all time.

Just before totality ends, light from the Sun’s photosphere flows between the Moon’s peaks and valleys. Called Bailey beads, they appear for a few seconds and eventually become a flashing “diamond ring,” exposing enough of the sun’s photosphere for sunlight to return. “It gives us ample warning that it’s time to resume viewing partial solar eclipses with protective filters,” Chow said.

Which solar eclipse glasses should I buy?

It is important to wear eclipse glasses that meet the ISO 12312-2 international standard. ISO 12312-2 applies to products used for direct viewing of the sun. “Look for the ISO standard label and buy your glasses from a trusted source,” says Todd. “Get your glasses early in time for the eclipse.” Before you buy, make sure the company or brand is listed on the American Astronomical Society’s site. A vetted list of suppliers and resellers.

Do not use Eclipse glasses with binoculars or telescopes. If you want to use these instruments to observe a solar eclipse, you’ll need to attach a solar filter over the objective lens (the lens opposite the one you’re looking through). Never place solar filters or eclipse glasses between the telescope eye and the eyepiece or binocular eyecup.

Another way to safely view the eclipse is with a pinhole projector. This is a simple device that projects an image of the sun onto paper or cardboard through a small hole. An even easier method is to use a colander or a small hole in a spaghetti spoon. This projects a small crescent sun onto every surface.

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  • solar eclipse 2024

Source: www.newscientist.com

How to Safely Watch the Rare “Ring of Fire” Eclipse

A total solar eclipse is set to pass over North America in April, offering millions of skywatchers the rare chance to witness the afternoon sky briefly darken and a “ring of fire” appear overhead. The upcoming April 8 solar eclipse is expected to be a significant event, as its path will traverse parts of Mexico, the continental United States, and eastern Canada. Weather permitting, skywatchers in 15 states in the US will have the opportunity to see the moon almost completely block the sun, casting its shadow in a fiery circle and creating a halo effect in the sky. In all other states in the continental US, viewers will witness a partial solar eclipse where the moon appears to partially obscure the sun.

Here is everything you need to know about the upcoming total solar eclipse.

How to safely view a solar eclipse

It is crucial not to look directly at the sun during a solar eclipse, even if it is partially or mostly covered by the moon. Special eclipse glasses or a pinhole projector are necessary to safely view the eclipse and prevent eye damage. Sky observers should never look at the Sun through binoculars, telescopes, or camera lenses without a solar filter installed. Using Eclipse glasses is essential, as failure to do so can result in serious eye damage. NASA advises taking proper precautions. During the total solar eclipse when the moon completely blocks the sun, it is safe to view with the naked eye, but at all other times, eclipse glasses are required.

What is a solar eclipse?

A solar eclipse occurs when the sun, moon, and earth align, with the moon passing in front of the sun to temporarily block its light. The moon can either completely obscure the sun in a total solar eclipse or partially block its light in a partial solar eclipse.

Who can see it?

This eclipse is rare because it will cross populated areas of the United States compared to other recent total solar eclipses. NASA estimates that approximately 31.6 million people will live within the 160-mile-wide total path, with an additional 150 million living within 200 miles of the path. The eclipse will pass through various states in the US and enter Canada through provinces such as Ontario, Quebec, and New Brunswick.

While the most spectacular views will be within the total eclipse path, there are still opportunities for people across the continent to witness the astronomical event. A partial solar eclipse will be visible in all 48 states of the continental US, and NASA will stream a live view of the total solar eclipse online.

When will it happen?

The timing and duration of totality will vary by location, with some areas experiencing darkness and the “ring of fire” for up to 4 minutes and 28 seconds. Various resources online, including NASA, NationalEclipse.com, and timeanddate.com, provide information for planning and expectations on the day of the eclipse.

Specific timings for some populous cities along the path of totality are as follows:

Dallas: Partial eclipse begins at 12:23 PM CT. Totality begins at 1:40 PM CT. Totality ends at 1:44 PM CT. Partial eclipse ends at 3:02 PM CT.

Little Rock, AR: Partial eclipse begins at 12:33 PM CT. Totality begins at 1:51 PM CT. Totality ends at 1:54 PM CT. Partial eclipse ends at 3:11 PM CT.

Cleveland: Partial eclipse begins at 1:59 PM ET. Totality begins at 3:13 PM ET. Totality ends at 3:17 PM ET. Partial eclipse ends at 4:29 PM ET.

Buffalo, New York: Partial eclipse begins at 2:04 PM ET. Totality begins at 3:18 PM ET. Totality ends at 3:22 PM ET. Partial eclipse ends at 4:32 PM ET.

Lancaster, New Hampshire: Partial eclipse begins at 2:16 PM ET. Totality begins at 3:27 PM ET. Totality ends at 3:30 PM ET. Partial eclipse ends at 4:38 PM ET.

Source: www.nbcnews.com