https://fitfitcity.com/blog/Fitness, nutrition and health news and research summarised in plain English, with links to every source.en-gbWed, 28 Oct 2026 20:30:00 +0000 https://fitfitcity.com/blog/2026/10/rear-delt-exercises/https://fitfitcity.com/blog/2026/10/rear-delt-exercises/Wed, 28 Oct 2026 20:30:00 +0000TrainingFive rear delt exercises for the gym or home, what research says about which moves work the back of your shoulders hardest, and how many sets to do each week. https://fitfitcity.com/blog/2026/10/heart-rate-recovery-fitness-check/https://fitfitcity.com/blog/2026/10/heart-rate-recovery-fitness-check/Wed, 28 Oct 2026 19:10:00 +0000TrainingHow fast your pulse drops in the minute after hard exercise says a lot about your fitness. How to check heart rate recovery safely, and how to improve it. https://fitfitcity.com/blog/2026/10/physical-activity-genetic-risk-depression-study/https://fitfitcity.com/blog/2026/10/physical-activity-genetic-risk-depression-study/Wed, 28 Oct 2026 19:09:00 +0000Research and newsA study of 23,517 adults with Fitbit data found more active people had milder depression symptoms, most clearly at higher genetic risk. What it shows and what it can't. https://fitfitcity.com/blog/2026/10/exercising-after-dark-women-safety/https://fitfitcity.com/blog/2026/10/exercising-after-dark-women-safety/Wed, 28 Oct 2026 19:08:00 +0000WellbeingThe clocks have gone back and new This Girl Can research says 55% of women feel unsafe exercising alone outdoors after dark. What helps, and how to keep training. https://fitfitcity.com/blog/2026/10/4-week-home-workout-plan-for-beginners/https://fitfitcity.com/blog/2026/10/4-week-home-workout-plan-for-beginners/Wed, 28 Oct 2026 13:05:00 +0000TrainingA simple 4-week home workout plan for beginners, with six bodyweight moves, how many sets to do each week and what the research says about training without weights. https://fitfitcity.com/blog/2026/10/online-personal-trainer-or-fitness-membership/https://fitfitcity.com/blog/2026/10/online-personal-trainer-or-fitness-membership/Wed, 28 Oct 2026 01:08:00 +0000TrainingWhat an online personal trainer gives you, what a self-guided fitness membership gives you, what research on supervision says and how to choose in the UK. https://fitfitcity.com/blog/2026/10/workout-programme-for-beginners/https://fitfitcity.com/blog/2026/10/workout-programme-for-beginners/Tue, 27 Oct 2026 13:05:00 +0000TrainingHow to choose a workout programme for beginners that you'll stick to, from days per week and home or gym to what a good plan includes and how to tell it's working. https://fitfitcity.com/blog/2026/10/resistance-band-workout-for-beginners/https://fitfitcity.com/blog/2026/10/resistance-band-workout-for-beginners/Tue, 27 Oct 2026 01:20:00 +0000TrainingA simple resistance band workout for beginners, what a review found about bands versus weights, how to choose and anchor a band, and how to progress. https://fitfitcity.com/blog/2026/10/what-is-a-calorie-deficit/https://fitfitcity.com/blog/2026/10/what-is-a-calorie-deficit/Mon, 26 Oct 2026 13:25:00 +0000NutritionWhat a calorie deficit is, how calculators estimate your maintenance calories, how big a gap to aim for, and what a new expert review says about diets. https://fitfitcity.com/blog/2026/10/high-protein-breakfast-ideas-uk/https://fitfitcity.com/blog/2026/10/high-protein-breakfast-ideas-uk/Mon, 26 Oct 2026 01:10:00 +0000NutritionWhat a Scottish study found about higher-protein breakfasts and appetite, how much protein everyday breakfast foods give, and easy ideas to try. https://fitfitcity.com/blog/2026/10/can-you-build-muscle-at-home/https://fitfitcity.com/blog/2026/10/can-you-build-muscle-at-home/Sun, 25 Oct 2026 13:20:00 +0000TrainingWhat the research says about building muscle without heavy weights, how to make bodyweight moves harder, and when a band, dumbbells or a gym earn their place. https://fitfitcity.com/blog/2026/10/how-many-calories-to-lose-a-stone/https://fitfitcity.com/blog/2026/10/how-many-calories-to-lose-a-stone/Sun, 25 Oct 2026 01:20:00 +0000NutritionThe rough maths behind losing a stone, what the NHS suggests for a safe daily calorie cut, and how to find and adjust your own number. https://fitfitcity.com/blog/2026/10/is-training-3-days-a-week-enough/https://fitfitcity.com/blog/2026/10/is-training-3-days-a-week-enough/Sat, 24 Oct 2026 13:15:00 +0000TrainingWhat the research on training frequency says about three gym sessions a week, how it fits NHS guidance, and how to set up a week that works. https://fitfitcity.com/blog/2026/10/does-exercise-help-you-sleep/https://fitfitcity.com/blog/2026/10/does-exercise-help-you-sleep/Sat, 24 Oct 2026 01:04:00 +0000WellbeingA new review of 23 trials in adults aged 45 and over with sleep problems found exercise improved how well people said they slept. Here is what it means. https://fitfitcity.com/blog/2026/10/going-back-to-the-gym-after-a-break/https://fitfitcity.com/blog/2026/10/going-back-to-the-gym-after-a-break/Fri, 23 Oct 2026 13:00:00 +0000TrainingHow to return to the gym after time off, what a study on training breaks found about regaining strength, and a simple first session to start with. https://fitfitcity.com/blog/2026/10/losing-5-percent-body-weight-midlife-study/https://fitfitcity.com/blog/2026/10/losing-5-percent-body-weight-midlife-study/Fri, 23 Oct 2026 01:09:02 +0000NutritionA UCL study of more than 6,000 people born in 1958 linked modest, lasting weight loss in their 50s with heart health at 62 similar to people who stayed a healthy weight. https://fitfitcity.com/blog/2026/10/how-many-steps-a-day/https://fitfitcity.com/blog/2026/10/how-many-steps-a-day/Thu, 22 Oct 2026 13:12:10 +0000WellbeingWhere the 10,000 steps idea came from, what the biggest review of step studies found, why your walking pace matters too, and easy ways to add more steps. https://fitfitcity.com/blog/2026/10/strength-training-women-over-50/https://fitfitcity.com/blog/2026/10/strength-training-women-over-50/Thu, 22 Oct 2026 01:20:00 +0000TrainingWhat UK guidance says about strength training for women over 50, what a new study found about light versus heavier weights, and five moves to start with. https://fitfitcity.com/blog/2026/10/four-minute-daily-strength-workout-older-adults/https://fitfitcity.com/blog/2026/10/four-minute-daily-strength-workout-older-adults/Wed, 21 Oct 2026 07:00:00 +0000TrainingA small US trial found a four-minute home routine, done daily for 12 weeks, improved chair stands and balance in inactive over-65s. Here’s the routine. https://fitfitcity.com/blog/2026/10/ultra-processed-food-body-fat-study/https://fitfitcity.com/blog/2026/10/ultra-processed-food-body-fat-study/Sun, 18 Oct 2026 07:00:00 +0000NutritionA Canadian study linked eating more ultra-processed food with more body fat in middle age. Here’s what it found, what it can’t prove and what it means for your plate.