Aidan Buhagiar - Personal Trainer

Nr. 242:

Are “Exercise Snacks” effective for health?

One study in the form of a Meta-Analysis (which gathered data from 14 previous studies) found that “exercise snacks”, which consist of very short exercise bouts typically done several times a day, improved fitness markers and blood lipids without affecting body weight or body fat.

The exercise snack programs most often involved vigorous bouts of exercise (for ex: climbing stairs or sprint cycling on a stationary bike) lasting approximately 20 to 30 seconds at a time, performed several times throughout the day. However, several studies involved exercises like walking, resistance training, or cycling for approximately 10 minutes, performed once or twice per day. The exercise snacks were performed on 3 to 5 days per week, depending on the study.

In terms of Fitness, exercise snacks improved peak power output. In terms of Blood Lipids, exercise snacks reduced (i.e. improved) Total Cholesterol and LDL Cholesterol (also known as the “bad” type of cholesterol) and had no effect on HDL (also known as the “good” type of cholesterol) or triglycerides.

Although it was not assessed in the aforementioned study, resistance training-based exercise snacks may also have benefits for muscle mass and strength. In a separate study which lasted 10 weeks in 30 female office workers, the researchers had found that just 2 minutes of resistance training with elastic bands that focused on the shoulder improved isometric muscle strength while reducing neck and shoulder pain.

Still, it’s important to recognize that exercise snacks do not have the same level of evidence or wide range of established health benefits as more traditional, prolonged exercise bouts.

– Aidan Buhagiar (Personal Trainer)

Nr. 241:

The Gut-Brain Link for Mood and Motivation:

The gut and brain communicate through a dynamic two-way system that scientific research is increasingly recognizing as central to digestion, emotional wellbeing and metabolic health. This relationship, often referred to as the gut-brain axis, involves hormones, neurotransmitters, immune signalling and the vast community of microbes that live in the gastrointestinal tract.

When the gut environment is balanced, people often experience steadier mood, clearer thinking and more consistent energy. When it is disrupted, however, studies show that inflammation and microbiome imbalance can contribute to fatigue, low mood, brain fog and even elevated cardiovascular risk.

A thriving gut ecosystem helps regulate serotonin production, stress responses and inflammation – factors linked with motivation and overall wellbeing. So what are some “gut-friendly” habits which one could apply?

(1) Consume Fermented Foods: Foods like yogurt, kefir and sauerkraut introduce beneficial bacteria that support microbial diversity.

(2) Consume High Fibre Produce: Vegetables, fruits, legumes and whole grains feed the gut microbiome, helping maintain a balanced environment.

(3) Mindful Eating Practices: Slow, relaxed eating supports digestion by activating the parasympathetic nervous system (a.k.a. the “rest and digest” system, as opposed to the “fight or flight” response).

Try to view meals not only as muscle fuel but also as mind-and-mood support.

– Aidan Buhagiar (Personal Trainer)

Nr. 240:

Stress Management:

Chronic stress can take a toll on health, increasing risks for cardiovascular disease, sleep disturbances, digestive issues and weakened immunity. This makes stress management not just a mental health practice but also a vital part of physical wellness.

Recognizing the early signs of stress is an important first step. Muscle tension, headaches or irritability can all be signals that the body is asking for a reset.

Exercise remains one of the most effective tools for stress relief. Physical activity stimulates the release of endorphins, neurotransmitters that improve mood and promote a sense of calm. It also lowers cortisol (also known as the “stress hormone”), helping the body return to a more balanced state.

Pairing movement with mindfulness creates compounded benefits. Deep breathing exercises, meditation or mindful stretching help regulate the nervous system. Mindfulness is also about bringing attention to the present moment. Taking intentional pauses during the day, even for a few breaths, helps redirect focus and reduce tension.

The most effective stress management strategies are the ones that can be practiced consistently. Trying to overhaul an entire routine often adds more stress. Instead, starting with small changes builds habits that last.

Stress management is not about eliminating responsibilities or avoiding challenges. It is about creating balance. When exercise, mindfulness and small breaks are part of the routine, the body and mind become more capable of handling what life demands.

– Aidan Buhagiar (Personal Trainer)

Nr. 239:

The Function of Joints and How to Maintain Healthy Joints:

Joints are the body’s hinges, connecting bones and allowing movement. Each joint has a structure tailored to its function, and this design determines how much movement is available.

The 3 Primary Joint Types:

(1) Fibrous Joints are designed to protect delicate structures like the brain by preventing movement altogether. They are found where bones are tightly joined by connective tissue;

(2) Cartilaginous Joints, on the other hand, act like cushions between bones, absorbing impact from walking, running, or lifting. They provide just enough flexibility to keep the body resilient without risking instability;

(3) Synovial Joints, with their freedom of motion, allow humans to perform the wide variety of activities we rely on daily, from tying shoes to throwing a ball. These joints are the most common and mobile type. Examples include the shoulder, hip, elbow and knee.

Joint Health:

Sedentary lifestyles, where joints are not regularly moved through their full range, can contribute to stiffness and degeneration over time. Exercise is one of the most effective ways to keep joints functioning well. How?

(1) Strengthening muscles surrounding a joint provide stability and reduce wear. For example, strong quadriceps and hamstrings protect the knees;

(2) Stretching keeps connective tissues flexible, maintaining mobility and reducing stiffness;

(3) Low-impact activity such as walking, swimming and cycling promote joint health without excessive stress.

Lifestyle choices also play a role in joint health. Maintaining a healthy weight lowers stress on joints, particularly the knees, hips and spine. A diet rich in Omega-3 fatty acids, antioxidants and vitamin D supports joint tissue. Just as important is rest and recovery. Overuse injuries are common when joints are not given time to recover from repetitive stress. Therefore, balancing exercise with proper recovery strategies keeps joints resilient.

– Aidan Buhagiar (Personal Trainer)

Nr. 238:

Are 7,000 Steps per day Enough for Good Health?

One study in the form of a Meta-Analysis (which gathered data from 31 previous studies and included a total of 293,562 adults) found that a higher daily step count was associated with a lower risk of several major adverse health events, and 7,000 steps per day captured the majority of the benefits.

The number of steps was measured using step-counting devices, like accelerometers and pedometers.

Walking 7,000 steps per day (compared to 2,000 steps) was *Associated with a 25% lower risk of Cardiovascular Disease; 14% lower risk of Type 2 Diabetes; 38% lower risk of Dementia; 22% lower risk of Depression symptoms; and 37% lower risk of Cancer mortality.

*(In science, “Causation” is the principle that one event or exposure DIRECTLY results in a subsequent event or outcome, establishing a definitive cause-and-effect relationship. An “Association” is when researchers find a relationship between two or more variables, which may be coincidental, effected by other unknown variables, and/or with further research be proven false or causative.)

An increase in daily step count from 7,000 to 12,000 steps was associated with further improvements in the risks of Cardiovascular Disease, Cancer mortality and Depression symptoms. Also, improvements were observed in almost all outcomes with as little as 3,000 steps per day compared to fewer steps.

The findings of this study suggest that walking approximately 7,000 steps per day is sufficient to capture most health benefits. This is roughly 70 minutes of walking at a moderate pace for the average person.

– Aidan Buhagiar (Personal Trainer)

Nr. 237:

Postbiotics:

I’m sure you’ve already heard of probiotics. Here’s something you might not have heard: Some benefits of probiotics can still occur if the microbes are dead. This is where postbiotics come into the picture.

Postbiotics are inactive microbial cells and/or cellular components that provide health benefits. Basically, a postbiotic is like a probiotic, but dead. The term ‘Postbiotic’ is the word some major scientific organizations use for this concept, but other terms include ‘nonviable probiotics’, ‘ghost probiotics’, ‘inactive probiotics’ etc.

Postbiotics and gut health:

In one large-scale clinical trial, taking a heat-killed strain of ‘Bifidobacteria’ bacteria reduced unpleasant IBS symptoms like abdominal pain and bloating. The effects were generally small, but they did occur.

A subsequent clinical trial found that both the living and heat-treated versions of another ‘Bifidobacterium’ strain reduced IBS symptoms to the exact same degree.

Postbiotics and immune health:

One claim about probiotics is that they support the immune system. In a study held in 2022, taking a probiotic resulted in lower rates of upper respiratory tract infections like the common cold. Can postbiotics do the same? Research is limited, but promising.

In two clinical trials, each using different strains of heat-killed ‘Lactobacillus’ bacteria (‘pentosus’ and ‘plantarum’), postbiotics reduced the incidence of upper respiratory tract infections.

The science of postbiotics is still young, so it’s hard to be certain of their effects. Still, there’s a very real possibility that living and dead probiotics overlap in their health benefits.

– Aidan Buhagiar (Personal Trainer)

Nr. 236:

How to get Children to eat more Vegetables and Fruits:

According to one scientific study, it could be as simple as getting your kids to sit at the dinner table longer. In this study, children (average age of eight) were made to spend 50% more time sitting down to family meals – a difference of just 10 minutes on average. The children ended up consuming more fruits and vegetables.

On average, more drawn-out family meals induced children to eat 3.32 more pieces of fruits and 3.66 more pieces of vegetables than those who ate during their regular mealtime duration.

Of course, to have such an effect, fruits and vegetables have to be available on the table. Furthermore, the researchers involved in this study suggest that slicing the fruits and vegetables into bite-sized pieces encouraged increased consumption during longer family meal times as they were more convenient to eat.

– Aidan Buhagiar (Personal Trainer)

Nr. 235:

Supplementing with Garlic for Cardiovascular Health:

One study in the form of a Meta-Analysis (which gathered data from 108 previous studies and included a total of 7,137 participants) found that supplementing with Garlic improved several cardiovascular disease risk factors, including LDL-C (known as the “bad” type of cholesterol) and blood pressure.

Various types of garlic supplements and doses were evaluated. In most of the studies, the participants took tablets that contained garlic powder. The study duration ranged from 2 to 52 weeks.

In most of the studies, the participants had one or more health conditions (for ex: Type 2 Diabetes, Non-alcoholic Fatty Liver Disease etc.), and 14 studies included participants without apparent health conditions.

The meta-analysis found that garlic was more effective in participants who had high cholesterol (Total Cholesterol more than 200mg/dL or LDL-C more than 130mg/dL) or high blood pressure (Systolic Blood Pressure more than 135 mmHg or Diastolic Blood Pressure more than 85 mmHg). Additionally, a dosage of at least 1,000 milligrams per day was typically more effective than lower doses.

The apparent cardiovascular benefits of garlic are thought to be due to the vegetable’s content of sulfur-containing compounds, most notably “Allicin”, which is responsible for garlic’s characteristic odour. Evidence suggests that these compounds have the potential to improve cardiovascular health through a variety of mechanisms, such as reducing oxidative stress and inflammation, reducing cholesterol absorption etc.

– Aidan Buhagiar (Personal Trainer)

Nr. 234:

Supplements which may Help Performance when Exercising in the Heat:

One study in the form of a Meta-Analysis (which gathered data from 25 previous studies carried out on athletes) found that Menthol and Taurine were the most effective supplements for improving endurance exercise performance in hot weather.

The participants took either a supplement or a *placebo before or during endurance exercise (cycling, rowing or running) or intermittent sports (football or rugby) in hot weather (27°C - 40°C, with 40% - 80% humidity).

*(A placebo is any treatment that has no active properties, such as a sugar pill).

The form of Menthol was either a drink, oral rinse, or energy gel at concentrations of 0.01% to 0.7%. It improved endurance exercise performance with a large effect size. In gel form, it also enhanced comfort during exercise.

The participants took Taurine as a single dose of 1 to 6 grams at 30 to 120 minutes before exercise. It also had a large effect on endurance exercise performance.

Using Menthol and Taurine to improve endurance in the heat makes sense, with Menthol creating a cooling sensation and Taurine supporting body temperature regulation. Still, results may depend on the sport type and supplement form.

– Aidan Buhagiar (Personal Trainer)

Nr. 233:

Do you need to Train to Failure to Gain Muscle and Strength?

In one study conducted on 42 resistance-trained men and women who performed resistance exercise for 8 weeks, training to failure was not clearly better than stopping a few repetitions before failure for muscle size and strength gains.

The participants trained twice per week. Each workout consisted of 1 set of 9 exercises performed for 8 to 12 repetitions each. In the Failure Group, each set was performed until the individual could not complete another repetition with proper form. In the Submaximal Group, each set was stopped when the individual thought they were 2 repetitions away from failure.

Before and after the study, muscle thickness was measured on the biceps, triceps and quadriceps, and the 1-Repetition-Maximum Smith Machine squat and lying chest press were assessed.

To Conclude: The difference in effect size between training to failure and stopping 2 repetitions before failure seems to be trivial. Having said that, training to failure may be necessary to maximize muscle gain in the context of a low-volume exercise program.

Volume is an important variable for stimulating muscle growth, and evidence indicates that higher volumes (up to a point) stimulate more muscle growth than lower volumes. Consequently, to provide a stimulus that is sufficient to promote muscle growth in a low-volume exercise program, the level of effort may probably need to be ramped up to compensate for the low number of sets performed.

– Aidan Buhagiar (Personal Trainer)