Latest News Research: 7 August 2018 – What Changed in Fitness Science
August 2018 was a big month for fitness research. New studies challenged old beliefs. Fresh data changed how we think about training.
Let me break down the most important findings that actually matter for your workouts.
Study 1: High-Intensity Interval Training vs Steady State Cardio
The Research:
University of Sydney followed 200 participants for 12 weeks. Half did HIIT. Half did steady-state cardio.
The Results:
HIIT group lost 28% more fat. But steady-state group had better adherence rates.
What This Means:
HIIT works faster. But only if you actually do it consistently.
Our personal trainers Melbourne use this data to match training styles to personality types.
Study 2: Protein Timing – Does It Really Matter?
The Research:
Meta-analysis of 23 studies on protein timing and muscle growth.
The Results:
Total daily protein intake mattered more than timing. The “anabolic window” is much longer than previously thought.
What This Means:
Stop stressing about drinking your protein shake within 30 minutes. Focus on getting enough protein throughout the day.
Study 3: Sleep and Exercise Performance
The Research:
Stanford tracked athletes’ sleep patterns and performance for 6 months.
The Results:
Every extra hour of sleep improved performance by 12%. Less than 7 hours significantly reduced strength and endurance.
What This Means:
Sleep is not optional. It’s as important as your workout itself.
Study 4: Strength Training Frequency for Muscle Growth
The Research:
Comparison of training each muscle group once per week vs twice per week vs three times per week.
The Results:
Twice per week was optimal for most people. Three times showed minimal additional benefit. Once per week was clearly inferior.
What This Means:
You don’t need to train every day. But you do need consistency throughout the week.
Our South Melbourne personal trainers design programs based on this twice-per-week principle.
Study 5: Exercise and Mental Health
The Research:
Large-scale study of 1.2 million adults examining exercise frequency and mental health days.
The Results:
People who exercised had 43% fewer days of poor mental health. Sweet spot was 3-5 sessions per week, 45 minutes each.
What This Means:
Exercise is medicine for your mind. But more isn’t always better.
Study 6: Flexibility Training – Static vs Dynamic
The Research:
Comparison of static stretching, dynamic stretching, and no stretching on injury rates and performance.
The Results:
Dynamic stretching before exercise improved performance and reduced injury risk. Static stretching after exercise improved recovery.
What This Means:
Timing matters with stretching. Dynamic before. Static after.
Study 7: Age and Exercise Response
The Research:
How people over 50 respond differently to exercise compared to younger adults.
The Results:
Older adults needed longer recovery periods but could achieve similar strength gains with proper programming.
What This Means:
Age is not an excuse. But it does require different approaches.
Study 8: Women and Strength Training
The Research:
Long-term study on women’s response to resistance training.
The Results:
Women gained strength at similar rates to men when training was properly designed. Fear of “bulking up” was unfounded for 98% of participants.
What This Means:
Ladies, lift heavy. You won’t get bulky. You’ll get strong.
Our female personal trainers use this research to help women overcome strength training fears.
Study 9: Hydration and Performance
The Research:
Effects of different hydration levels on exercise performance and recovery.
The Results:
Even 2% dehydration reduced performance by 15%. But over-hydration also caused problems.
What This Means:
Drink when thirsty. Monitor urine color. Don’t overthink it.
Study 10: Exercise and Aging
The Research:
10-year follow-up study on exercise habits and aging markers.
The Results:
Regular exercisers had biological ages 9 years younger than sedentary people. Strength training was particularly important for maintaining muscle mass.
What This Means:
Exercise is the closest thing we have to a fountain of youth.
How This Research Changed Training in 2018
Before August 2018:
- Protein had to be consumed immediately post-workout
- More exercise was always better
- Women should avoid heavy weights
- Stretching was stretching
After August 2018:
- Total daily protein matters more than timing
- Quality and consistency beat quantity
- Women benefit equally from strength training
- Stretching type and timing matter
Practical Applications for Your Training
For Fat Loss:
Choose the cardio method you’ll actually stick to. HIIT works faster but steady-state works if you do it consistently.
For Muscle Building:
Train each muscle group twice per week. Get enough protein throughout the day. Don’t stress about perfect timing.
For Performance:
Prioritize sleep as much as training. Dynamic warm-up. Static stretching after.
For Longevity:
Strength training is non-negotiable as you age. Start now regardless of your current age.
Melbourne Training Applications
Whether you’re working with trainers in St Kilda, Williamstown, or Essendon, these research findings apply.
Our gym personal trainers updated their methods based on this 2018 research.
The Biggest Surprise from 2018 Research
Mental Health Benefits:
The mental health research was eye-opening. Exercise wasn’t just good for mental health. It was as effective as many medications for mild to moderate depression and anxiety.
This changed how we think about exercise prescription. It’s not just about physical goals anymore.
Research That Didn’t Make Headlines
Study on Exercise Addiction:
Small percentage of people can become addicted to exercise. Signs include exercising through injury, social isolation, and anxiety when unable to exercise.
Genetics and Exercise Response:
Some people are genetic “non-responders” to certain types of exercise. This explains why identical programs produce different results.
Exercise and Immune Function:
Moderate exercise boosts immunity. Excessive exercise suppresses it. There’s a sweet spot for optimal health.
What This Means for Different Training Goals
For Beginners:
Start with what you’ll stick to. Build the habit first. Optimize later.
For Athletes:
Recovery is as important as training. Sleep and nutrition can’t be ignored.
For Older Adults:
Strength training is crucial. But recovery needs more attention.
For Women:
Lift weights. Don’t fear getting bulky. Focus on getting strong.
Boxing and Combat Sports Applications
The 2018 research particularly impacted combat sports training. Our boxing personal trainers adjusted programs based on:
- Sleep’s impact on reaction time
- Strength training frequency for power development
- Mental health benefits for stress management
Online Training Evolution
The research also influenced online personal training programs:
- More focus on sleep and recovery tracking
- Flexible protein timing recommendations
- Mental health check-ins alongside physical progress
Special Population Considerations
The 2018 research had implications for special populations too. Our NDIS personal trainers learned:
- Exercise benefits apply to people with disabilities
- Adaptations needed but principles remain the same
- Mental health benefits particularly important
Looking Back: What Held Up
Now, years later, which 2018 findings still hold true?
Still Valid:
- Sleep’s importance for performance
- Twice-weekly strength training frequency
- Mental health benefits of exercise
- Women’s response to strength training
Refined Since:
- Protein timing (even more flexible than thought)
- HIIT vs steady-state (individual preference matters most)
- Stretching protocols (more nuanced understanding)
The Bottom Line from August 2018 Research
The biggest lesson from 2018 research? Individual differences matter more than we thought.
There’s no one-size-fits-all approach. The best program is the one you’ll actually follow consistently.
Science gives us principles. But application needs to be personalized.
How We Apply This Research Today
At FN Personal Trainers, we use 2018 research findings to:
- Match training styles to personalities
- Prioritize sleep and recovery
- Design realistic, sustainable programs
- Focus on mental health alongside physical goals
Moving Forward from 2018
The research from August 2018 laid groundwork for everything that followed. It shifted focus from extreme approaches to sustainable, individualized methods.
This research helped us understand that fitness isn’t just about physical transformation. It’s about creating lasting lifestyle changes that improve every aspect of life.
Ready to apply evidence-based training to your fitness goals?
Call us: 0414 163 493
Let’s create a program based on solid research, not fitness fads or outdated beliefs.
Our approach combines the best of 2018 research with ongoing scientific developments to give you results that last.
