Author
Science
Supercompensation: How Training Adaptation Actually Works
The supercompensation model explains why timed recovery produces gains — and modern physiologists treat it as a useful simplification, not a law.
Articles by Santiago Rodriguez
Fitness
Group Fitness Classes and Adherence: What the Data Shows
Exercising with others is one of the most reliable adherence boosters in the behavioral literature, and group formats appear to add stress relief and enjoyment on top.
Santiago Rodriguez
Science
Hydration and Electrolytes: What the Evidence Actually Shows
Drinking to thirst covers most training sessions; losing more than about 2 percent of body weight measurably costs performance — and sports drinks solve a narrower problem than their shelf space implies.
Santiago Rodriguez
Science
How Big Is the Afterburn Effect, Really?
EPOC — the post-exercise oxygen consumption behind the afterburn myth — is real, measurable and roughly 6 to 15 percent of the energy your workout burned.
Santiago Rodriguez
Science
Altitude Training: What Live High, Train Low Really Delivers
Sleeping high and training low can lift sea-level endurance by a few percent — for responders who log enough hours up, for long enough.
Santiago Rodriguez
Fitness
How Many HIIT Sessions Per Week? What the Evidence Supports
Most research-tested HIIT programs used two to three hard sessions per week, and pushing past that ceiling buys little added fitness while stress compounds.
Santiago Rodriguez