Theres plenty of talk about loading up on protein after workouts to speed muscle recovery. But do you really need a protein shake?Unless youre training like a bodybuilder with hours of heavy lifting, extra protein—or a shake—isnt essential. Your regular diet should cover it.This assumes youre alread

Planks are intensely challenging yet incredibly effective. As fitness experts have long endorsed, incorporating them daily tones your stomach, strengthens back muscles, and powers up your shoulders and glutes.From Santé February 2016.

Heading to the gym? You deserve real results from your efforts. But are you training efficiently? As a seasoned fitness coach with years of guiding clients to success, Ive seen common pitfalls firsthand. Ask yourself these three key questions to maximize every session.1. Do you have a clear workout

If youre exercising for about an hour, water excels at quenching thirst and restoring fluid balance. For intense sessions or hot weather, sports drinks offer targeted support for hydration and energy.There are three main types of sports drinks:Hypotonic Sports DrinksLess than 4 grams of carbohydrate

If youre familiar with the meditation app Headspace, discover their exciting collaboration with Nike: three guided runs that build fitness while fostering mental clarity and peace.Expert coaching blends proven running techniques with motivational insights. Headspaces founder describes it as ideal ac

Our journalist Esmir took the leap into bungee fitness. Read her firsthand account in the June issue of Santé. Curious to give it a go yourself?Discover bungee fitness classes and workshops at these trusted locations across the Netherlands:Texel Gym in OudeschildMirror Center in AmsterdamBody Skills

Fitness tracking apps are now banned for military personnel after researchers easily uncovered sensitive locations through public activity data. This underscores a real risk for anyone: your runs could inadvertently reveal your home address or routines.What Happened?Earlier this year, Polar publishe

Many aspire to drop a few pounds, but few follow through. Whats really at play here?66% of Dutch adults want to lose weight – TNS NIPO.Remarkably, even women satisfied with their bodies often aim to shed three kilos. Health psychologist Liselotte Visser explains in Santé (May 2016) the key reasons b

Increase your flexibility and progress toward a full split with these three targeted exercises, refined through real-world practice like our editors four-week challenge.1. Essential Hamstring Stretch to StartSit with your legs extended straight in front of you. Keep your back straight, reach your ar

Achieve the ideal balance of stability, power, and convenience in your flexibility training.To practice the split effectively, target the point where you feel a gentle stretch and muscle activation—stop if you sense pain in your knees or groin. Tune into your body signals and breathe steadily. Disco

Ever notice sweat dripping from your forehead while the person next to you on the treadmill stays dry? Sweat production during workouts varies widely due to several physiological and lifestyle factors.1. Number of sweat glandsThe human body has 2 to 5 million sweat glands. Those with more glands typ

Ready to refresh your fitness routine in 2018, or staying the course? The annual Worldwide Survey of Fitness Trends, a trusted global benchmark, forecasts the years key developments based on expert input from fitness professionals worldwide.Here are the standout trends shaping workouts this year:1.

Advertorial – Ready to launch the new year strong, just like Slimmer of the Year 2017 winners Jolanda, Dennis, and Marlies? Feel energized and confident in your own skin with responsible weight loss.In the photo: Jolanda, Dennis, and Marlies, winners of Slimmer of the Year 2017.From Responsible Weig

These days, you dont need a wrist-worn fitness tracker to monitor your daily activity. Most smartphones come with built-in pedometer apps that run automatically. But how reliable is your phones step counter?Phones Log Fewer StepsRecent research reveals smartphone pedometers fall short of expectation

Mastering the handstand builds exceptional strength, balance, and body control—far beyond a mere trick. As experienced trainers, weve guided countless beginners to freestanding handstands. Follow these expert steps for safe, steady progress. Learn the Handstand in 9 Steps Start with a proper warm-u

Endurance in running—or any aerobic sport—hinges not just on physical fitness, but on your mental state. Some sessions feel tougher mentally than others.Perceived Effort Shapes Your ExperienceThe effort you invest upfront heavily influences how challenging a workout feels afterward. Lower perceived

Scandinavian wellness trends continue to inspire us all. After hygge and lagom, enter plogging (or plogga): jogging while picking up litter to clean the environment.Plogging merges the Swedish words plocka upp (pick up) and jogga (jog). Its a straightforward activity that boosts your fitness while p

Youre familiar with those quick chair stretches at the office—and rightly so. Incorporating movement and flexibility into your workday boosts health and productivity. But this workout? It takes office fitness to a serious new level.

That familiar muscle ache the day after a tough workout often feels rewarding—a sign youve truly pushed your limits. But does soreness really prove your session was effective?The truth is, post-exercise muscle soreness (DOMS) isnt a reliable gauge of workout quality. It varies widely based on indivi

Experience something refreshingly unique: running to the invigorating rhythms of classical music.Run gracefully to timeless classicsClear your mind on the move—classical music delivers that extra zen boost. Ab Nieuwdorps podcast for NPO4 is ideal for beginners, guiding you to run 30 minutes nonstop