Institute of Nutrition and Fitness Sciences
INFS was established with the intent of providing comprehensive and practical knowledge in Health and Fitness.
Author: Pankaj Narsian, Vid Karmarkar, PhD
Endurance running is increasingly recommended as a preventive health strategy due to its accessibility and its role in enhancing cardiovascular fitness, metabolic function, and overall physical health. Among adults engaging in recreational physical activity, improving exercise tolerance, economy, and aerobic capacity can be challenging without structured intervention.…
Breathing is often the forgotten sixth pillar of strength and performance. Yet how you inhale, exhale, and time your breath affects spinal stability, intra-abdominal pressure, cardiovascular load, recovery, and even endurance. This post explains the physiology behind common breathing strategies used in resistance training and sport, summarizes the evidence for their benefits and risks, and gives practical, research-backed recommendations on how to breathe while exercising in the gym.…
Testosterone is often regarded as the primary hormone for muscle growth, with many associating its levels directly with how effectively someone can build muscle. This belief has led to widespread assumptions that higher testosterone levels, particularly post-workout spikes, are the key to hypertrophy.…
We’ve all heard of Body Mass Index (BMI). For many years, it has been the go-to number when it comes to understanding fitness, often presented as a quick way to judge whether someone is underweight, normal, overweight, or obese. But another equally important concept exists in the world of health and fitness: Basal Metabolic Rate (BMR).…
Ageing is an inevitable process that every one of us will experience. While we often relate age with wisdom and experience, it also brings a range of changes in the body, both visible and hidden. From losing the ability to chew our favorite foods comfortably to experiencing digestive issues, bone fragility, and muscle loss, the effects of ageing can influence daily life in many ways.…
Functional training has gained popularity as a method that enhances everyday activities through exercises mimicking real-life movements. Unlike traditional strength training, which often isolates muscles, functional training focuses on multi-joint movements that improve strength, balance, and coordination. However, it’s important to understand that functional and non-functional training is not a black-and-white issue; both have their merits, and the fitness industry sometimes oversells the benefits of functional training.…
Finding time to work out is a challenge for many of us. Whether you’re juggling work, studies, family responsibilities, or a packed daily schedule, setting aside a full hour (or more) at the gym can sometimes feel nearly impossible. Yet, the desire to build muscle and stay fit remains strong.…
If you’ve ever watched the CrossFit Games, there’s a good chance you’ve noticed something pretty remarkable: the women aren’t just keeping up, they’re excelling. In fact, as of 2024, the number of female athletes competing at the highest level of the sport continues to rise, and many are dominating in events that test both strength and endurance.…
When it comes to fitness and training, most people focus on reps, sets, exercises, or even the weight lifted. But there’s one crucial factor that often gets overlooked — rest period between sets.
So, how long should you rest between sets?…