Everyone wants to get fit and eat healthier, but truly health conscious people know how to stay on top of the latest research to separate the health fads from the facts and maximize their workout efficiency. Here are 3 ways to uplevel your workout based on the latest research.

Does coffee make you faster?

The answer is ……it depends.

Will your morning cup of joe help you run/cycle/swim faster? The answer is……it depends. Caffeine is definitely an “ergogenic aid” a substance that enhances speed and stamina, but timing and dosage are very important. Research shows that many of caffeine’s positive effects may be reduced by daily/habitual use. So, if you really want to fly, cut back your coffee intake before a big event and then caff it up on race day. For other tips and tricks to make caffeine work for you check out our caffeine and running quiz.

Workout quickly!  

The power of the mini workout is surprising

You know exercise is important, but sometimes it’s hard to fit in a full workout. The good news for busy people: research continues to show that short bursts of exercise can greatly improve your health, sometimes even more than longer workouts. In one study people who walked for 10 minutes, three times a day lowered their blood pressure more than those who walked 30 minutes all at once. Another proved that exercising for just 60 seconds several times a day boosted health as well as longer workouts. To learn more about ways to squeeze activity into your life, take our quiz on convenient fitness.

Squats are better for running?

Here’s how squats keep you running strong.

You may think that running alone is enough to keep your legs strong, but research shows that even regular runners lose about 5% leg strength per year after the age of 50. This loss of strength impacts speed, stride and increases risk of injury. To combat these changes add lower body strength training at least twice a week. Moves such as squats, lunges and leg press can help keep you running strong for years to come.