No pain, no gain? Hardly. This year's fitness buzzword is 'recovery'
The exercise program promised shredded abs and bulging biceps for anyone who pushed themselves to their limits for 90 days of 90-minute workouts. So it may come as a surprise that its creator, Tony Horton, now preaches the benefits of rest and warns against overtraining.
'I didn't know then what I know now,' said Horton, who had spent the '90s training celebrities. 'Back then it was all about warm-ups and cool-downs, and telling them to eat better and get off the hooch.'
His evolution reflects a broader shift in the exercise industry away from a 'no pain, no gain' mentality that once dominated but often led to injury. Instead, the current buzzword in fitness is 'recovery.'
Horton — who at 66 still exudes a boyish exuberance — noted that P90X did include recovery days with stretching and low-impact movement such as yoga. But these days, he prioritizes mindfulness as much as exercise, and the time between workouts is filled with plenty of good sleep, plunges in frigid water baths, using foam rollers on tight muscles, relaxing in a sauna, and other activities in the name of recovery.
'If you don't get the recovery and the rest part right, then you're never going to be able to be consistent with the fitness end of things,' Horton said.
A more holistic approach to exercise
Before Horton, Jane Fonda had pushed home exercisers to 'feel the burn,' while bodybuilders lifted weights to the point of muscle failure. Now, the American College of Sports Medicine and the National Academy of Sports Medicine, two of the largest organizations certifying personal trainers, emphasize recovery methods.
NASM's 'Fitness and Wellness' certification includes training in 'holistic health and wellness including physical, mental, social and emotional well-being.'
The industry has learned from research that shows the benefit of proper rest, said Stan Kravchenko, founder of the OneFit personal training platform. During deep sleep, the body repairs muscle tissue, and studies show that well-rested people perform better and are less likely to get injured.
But rest is only part of recovery. Kravchenko said personal trainers used to focus only on specific exercises a client could do during their workout. Now, they're more like life coaches who also give exercise advice.
'It's more about your lifestyle, how you eat, how you sleep,' he said. 'Are you stressed? What do you do for living? Are you working from a desk? So it's taking a little bit more like a broad approach.'
Discomfort — but not pain — still has a place
The 'no pain, no gain' motto is great for athletes who can handle intense workouts and are looking to get stronger, but not everyone needs to push themselves that hard, Horton said. It depends on the goal.
Michael Zourdos, chair of exercise science and health promotion at Florida Atlantic University, said lifting weights 'until failure' may build bigger muscles, but isn't needed to increase strength. 'There is a difference between training for health and training for elite performance benefits,' he said.
To realize the health benefits of a workout, it's still necessary to push yourself, Horton said: 'In the muscles, the lungs, your heart, there's gotta be a certain amount of strain.'
There is a big difference, however, between discomfort and acute pain. If discomfort crosses into sharp pain in joints, tendons or muscles, stop that movement.
How long do muscles need to rest after a workout?
People's needs vary depending on their goals and bodies. But Kravchencko offered a few general guidelines:
For lifting weights, he recommends allowing 48 hours of recovery time per muscle group, and doing a maximum of 10 sets per muscle group per week. During the workout, he said, it's best to rest for two to three minutes between sets, as opposed to old advice to wait only a minute before exercising the same muscles.
In between workouts, it's not necessary to stay still.
'You're welcome to do walking, jogging, very light yoga, stretching, pilates, core exercises,' Kravchencko said. 'That's all fine, because it's not specifically targeting the areas you've targeted before.'
Mindfulness as exercise recovery
Horton and Kravchencko both mentioned a recovery practice not typically associated with weightlifting — meditation. Taking a few quiet minutes every morning helps you deal with the physical and emotional stress of life that can get in the way of wanting to exercise, they said.
Horton recommends establishing a mindfulness routine even before formalizing an exercise plan because it will lay the groundwork to be consistent.
'What is your strategy to get to get healthy and to get fit and to stay that way?' he said. 'A lot of it has to do with letting the pendulum swing the other way.'
AP reporter Maria Cheng in London contributed to this story.
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Telegraph
20-07-2025
- Telegraph
The seven-minute home workout that doesn't require any fancy kit
Can you get fit in seven minutes a day? As a mother of two with a busy job and an ingrained aversion to working out, I would love to believe it. I coasted through my twenties and thirties avoiding exercise. Now 44, I'm increasingly aware of the impact of my sedentary lifestyle on bone density and muscle mass – and how important those things are going to become as I get older. Could this seven-minute workout, with no specialist equipment required, only a chair and a wall (or in my case, chair and a tree), be my saviour? I came across the impressive-sounding 'exercise physiologist' Chris Jordan on my trawl for a workout that wouldn't completely floor me. Unlike other workouts which promise results, but never seem that convincing (and look terrifying), I was drawn to this one, as it seemed to have some decent science behind. Studies have shown noticeable cardiovascular and strength benefits which can be achieved with just seven minutes, assuming you're pushing yourself hard in that time. Plus the only bit of kit you need was a pair of trainers. Jordan devised the seven-minute workout over 10 years ago, at the Human Performance Institute in Orlando with the results published in the American College of Sports Medicine's Health & Fitness Journal. It soon become a phenomenon across the world introducing millions, who lacked time, but sought a fitness boost, to the benefits of brief bursts of exercise – and routines have been modelled on it ever since. The enticing subhead alone drew me in: 'Maximum Results With Minimal Investment'. Comprising 12 exercises, the idea is to do 30 seconds of each, with five seconds to move between exercises, totalling seven minutes. I turn to a local expert to put me through my paces. 'The exercises are familiar but the problem is they're often done incorrectly,' says Laura Wilson, specialist musculoskeletal physiotherapist and director of The Swiss Touch clinic. 'The key is to slow down, and pay close attention to your alignment. If you do this religiously you'll notice improvement in muscle strength, bone density, posture and balance.' Personal trainer Louisa Drake agrees, but adds that the order of the exercises is also important, as it allows each muscle group to rest while another is worked. 'It's a great example of using your own bodyweight to do a full-body workout, promising effective fitness 'in your pyjamas'' she says. But, of course, when it comes to the reality of actually focussing on these exercises as intensely as the experts suggest, it's not that simple. I quickly discover when I try the routine out (in my pyjamas); exercises like jumping jacks and running on the spot don't work for me without a proper sports bra. Not only that, but reading the small print of the study suggests that optimum results are achieved by doing three rounds of the workout, totalling 21 minutes – admittedly still not a huge time commitment, but quite different to the seven-minute headline. The trouble is, she explains, people often give up when a seemingly-easy routine doesn't work for them. 'Someone with dodgy knees shouldn't feel defeated because they can't do jumping jacks,' she says. 'And someone managing hormonal fluctuations needs modifications, not a rigid prescription.' Drake argues that the pros (accessibility, convenience, very little time needed) outweigh any cons. 'If it all starts with seven minutes in your living room, then brilliant.' Plus all the exercises can be adapted to suit different needs and dodgy knees. For me, getting out for a run, or to a class, often feels impossible to fit in, whereas seven minutes in my living room – or garden – is always doable. First thing in the morning is an excellent start to the day; certainly better than seven minutes spent doom-scrolling with my cup of tea. Here are the 12 exercises, with expert support on how to get the most out of them – plus variations to make them easier. 1. Jumping Jacks 'An excellent cardiovascular exercise, engaging multiple muscle groups while rapidly elevating heart rate,' says Drake. 'The high-impact nature of it can stress joints, and is particularly problematic for women with pelvic floor issues. In these cases, a step-touch version (step one foot out, bring it back, repeat on other side) provides similar cardiovascular benefits with significantly less impact and bouncing.' 2. Wall Sit Wilson says this deceptively simple exercise is good for building strength in your thighs and glutes, while challenging your postural control. 'Have your knees at roughly 90 degrees, keeping your back straight and your weight in your heels,' she says. 'Once you've got the hang of it, you can add a small ball between your knees to activate your inner quadricep muscles; a great exercise for knee pain.' 3. Push-ups 'It's a brilliant compound exercise simultaneously targeting chest, shoulders, triceps and core, but it can be problematic for anyone with wrist issues, lymphoedema concerns or limited upper body strength,' says Drake. 'A good starting point is wall push-ups (hands against wall, lean in and push back), moving onto incline push-ups using a chair or bench. If wrist-loading is tolerable, try modified knee push-ups.' 4. Abdominal Crunches 'I see this performed incorrectly all the time,' says Drake. 'It's also problematic for many women, particularly post-pregnancy, as they can worsen diastasis recti (abdominal separation).' If you don't have these issues, then Wilson says the key is to move from the rib cage, rather than pulling on your neck. 'Keep your chin slightly tucked, and imagine peeling each vertebra off the floor one at a time.' If you're struggling, come up only very slightly, or support your head. Drake prefers dead bugs, where you lie on your back with arms and legs raised, then slowly lower opposite arm and leg. 5. Step-ups 'These mimic real-life movements like climbing stairs, so are excellent for building functional strength and stability,' says Wilson. 'Step up with control, pressing through the front heel and keeping your hips level. Avoid using momentum or pushing off the back leg. You can make them easier by lowering the step height, or harder by holding dumbbells and slowing down the movement.' 6. Squats A classic for a reason, squats are a fabulous functional exercise. 'They strengthen the hips, thighs and core,' says Wilson. 'Start by thinking of sitting back into a chair; keep your chest lifted, knees tracking over the toes, and spine neutral. Avoid collapsing your chest or letting your knees drop inward.' If you're a beginner, use a chair behind you, and just touch it lightly with your bum before standing up again. More advanced? Make it harder by holding a weight, or adding a band around your knees. 7. Triceps Dips 'These are great for targeting the backs of the arms,' says Wilson, which is music to my bingo wings. 'But they can be tough on the shoulders if not done carefully. Keep your chest open, shoulder blades back and down, and elbows pointing straight behind you, not out to the sides. Move within a comfortable range and avoid sinking too low.' You can make them easier by bending your knees and keeping your feet close; or make them harder by straightening your legs or slowing the tempo. 8. Plank Another one that looks easy, but needs attention to detail to be effective. 'Planks strengthen the shoulders, glutes, postural muscles and core,' says Wilson. 'The goal is to hold a long line from head to heels without dropping your hips or arching your lower back. Keep your belly gently drawn in, glutes engaged, and shoulders strong.' 9. High Knees This one is easily adaptable; you can run on the spot, or march, to reduce the impact on your joints. 'Whether you're running or marching, this combines cardio with core activation in one powerful movement,' says Wilson. 'Stay tall and avoid leaning back or collapsing through your middle. Drive the knees up with energy and use your arms to help create rhythm. To increase intensity, focus on speed and lift while keeping movement crisp and light.' 10. Lunges 'This unilateral exercise builds leg strength while challenging balance and coordination,' says Drake. 'At first, you could hold onto a wall or chair for balance support, and start with stationary lunges before progressing to walking lunges.' 11. Push-up & Rotation 'It builds upper body strength while also training the core and improving spinal mobility,' says Wilson. 'The key is to rotate from the upper back, not the lower spine, and keep the hips steady. You can modify it by performing the push-up from your knees, or reducing the rotation if balance is tricky.' 12. Side Plank 'This one targets the often-neglected lateral core muscles, which are crucial for spine stability,' says Drake. 'If you need a modification, try lying on your side with knees bent – it's much easier. And side-lying leg lifts target similar muscles, if the plank position just isn't happening for you.' My verdict As a way of getting back into exercise, if you haven't done it regularly for ages, this is a brilliant way to start. Even by doing just seven minutes I noticed they were easier to do by the end of the week. Some of my favourite moves include the jumping jacks (especially the step-touch version, a saviour for the pelvic floor) which are fun and easy to do on a sunny day, as are the wall sits, with my garden tree standing in perfectly for the wall. I was dreading the push-ups, having always struggled with upper body strength. I also had a mastectomy with axillary lymph node clearance in 2021 and, since then, have been warned against putting my weight on my wrists, because of lymphoedema (swelling). But luckily, there are lots of modifications like the knee version, which I found a lot easier. I thought a push-up with rotation was the most difficult exercise on this list, but then I realised this one is just a pimped-up push-up. While intimidating at first, it's a highly effective movement. I might swap out the ab crunches for the 'dead bug' movement, as recommended by my trainer. All in all, I can fit these exercises into a quick routine that slots easily into my life – and with no loud, blaring gyms or heavy weights required. I am a convert, sign me up.
Telegraph
15-04-2025
- Telegraph
Alan Rickman had ‘so much more to offer the world', says wife
had 'so much more' to offer the world, his wife has said. Harry Potter star Rickman, who portrayed potions master Severus Snape in all eight films in the series, died aged 69 of pancreatic cancer in 2016 – six months after his diagnosis. Rima Horton made the comments by Tower Bridge in central London where almost 800 trainers, representing the number of people who die from the disease each month in the UK, have been laid ahead of the London Marathon. The installation, unveiled by charity Pancreatic Cancer UK on Tuesday morning, is situated near the halfway point for the 26.2-mile race next Sunday. Around 10,500 people are diagnosed with pancreatic cancer in the UK each year, and more than half of them die within three months of their diagnosis. Less than 7 per cent live for five years. Of her work with the charity, Ms Horton said: 'I got involved with Pancreatic Cancer UK because Alan died of pancreatic cancer, and Alan was only 69 and had so much more to offer the world.' She added she 'couldn't bear' the thought of others dying in the way her late husband had. Ms Horton said Rickman's diagnosis was a 'complete shock' to the couple, as the actor had not experienced any 'obvious symptoms'. 'He had a few minor things. I gather, quite a lot of people with pancreatic cancer do have symptoms two years beforehand, they do go to their doctor, but they're so nebulous,' she said. 'And in Alan's case, backache, maybe some stomach problems, but nothing that you would associate with something like pancreatic cancer, so when he was diagnosed, it was a complete shock. I think it knocked us sideways, completely.' Ms Horton said her late husband was not only an 'extraordinary actor' but was 'incredibly kind' and would do anything he could to help others. 'If he could make a phone call, if he could write a letter, if he could put two people in touch with people, he did. 'I know people say to me often when they're in any sort of difficult situation: 'Now, what would Alan do here?' because he did have a reputation of being not just wise, he just had a very good intuition about things and about people which is one of the reasons he was a good actor.' On Monday HBO confirmed that Snape will be played by black actor Paapa Essiedu in the television adaptation of Harry Potter, set to premiere in 2026. Pancreatic Cancer UK recommends anyone experiencing one or more of the most common symptoms - back pain, indigestion, stomach pain and weight-loss - for more than four weeks should contact their GP. Anyone with jaundice – yellowing of the eyes or skin – should immediately go to A&E. There are currently no early detection tests and four out of five people (80 per cent) are not diagnosed until the cancer has spread, meaning life-saving treatment is no longer possible. Pancreatic Cancer UK is the Charity of the Year for the TCS London Marathon 2025.
The Independent
15-04-2025
- The Independent
Actor Alan Rickman had ‘so much more' to offer the world, his wife says
Actor Alan Rickman had 'so much more' to offer the world, his wife said as she raised awareness of the importance of early detection for pancreatic cancer. Rima Horton made the comments by Tower Bridge in central London where almost 800 trainers, representing the number of people who die from the disease each month in the UK, have been laid ahead of the London Marathon. The installation, unveiled by charity Pancreatic Cancer UK on Tuesday morning, is situated near the halfway point for the 26.2-mile race next Sunday. Around 10,500 people are diagnosed with pancreatic cancer in the UK each year, and more than half of them die within three months of their diagnosis. Less than 7% live for five years. Harry Potter actor Rickman, who portrayed potions master Severus Snape in all eight films in the series, died aged 69 of the disease in 2016 – six months after his diagnosis. Of her work with the charity, Ms Horton said: 'I got involved with Pancreatic Cancer UK because Alan died of pancreatic cancer, and Alan was only 69 and had so much more to offer the world.' She added she 'couldn't bear' the thought of others dying in the way her late husband had. Ms Horton said Rickman's diagnosis was a 'complete shock' to the couple, as the actor had not experienced any 'obvious symptoms'. 'He had a few minor things. I gather, quite a lot of people with pancreatic cancer do have symptoms two years beforehand, they do go to their doctor, but they're so nebulous,' she said. 'And in Alan's case, backache, maybe some stomach problems, but nothing that you would associate with something like pancreatic cancer, so when he was diagnosed, it was a complete shock. 'I think it knocked us sideways, completely.' Of her late husband, Ms Horton said he was not only an 'extraordinary actor' but was 'incredibly kind' and would do anything he could to help others. 'If he could make a phone call, if he could write a letter, if he could put two people in touch with people, he did. 'I know people say to me often when they're in any sort of difficult situation: 'Now, what would Alan do here?' because he did have a reputation of being not just wise, he just had a very good intuition about things and about people which is one of the reasons he was a good actor.' Marathon runner, Ellie Thompson, who is participating in the race in honour of her uncle, who died just five days after being diagnosed with the disease last year, also highlighted the importance of recognising the symptoms. Of her uncle, the 24-year-old said: 'He didn't have his own children so he treated me and my brother like his children and, sadly, he was taken from us too soon. 'We didn't get to spend any time with him after his diagnosis. 'He didn't get any time to register the news, we didn't get any time to digest the news, and then somehow we were at his funeral, and we were like: 'How did we get here?' 'It all happened too fast.' Ms Thompson said that her uncle did not recognise the symptoms he experienced as being those of the disease and that by the time he was diagnosed, it was 'too late' to receive any life-saving treatment. Hundreds of runners have already signed up to fundraise towards Pancreatic Cancer UK's £2 million target to develop a breath test which could catch the disease earlier and increase the chances of life-saving treatment. The charity recommends anyone experiencing one or more of the most common symptoms – back pain, indigestion, stomach pain and weight-loss – for more than four weeks should contact their GP. Anyone with jaundice – yellowing of the eyes or skin – should immediately go to A&E. There are currently no early detection tests and four out of five people (80%) are not diagnosed until the cancer has spread, meaning life-saving treatment is no longer possible. The 797 trainers include shoes donated by survivors and bereaved families including The Hobbit star Richard Armitage, Gavin and Stacey actor Alison Steadman and TV chef Ainsley Harriott, who all lost their mothers to the disease. Pancreatic Cancer UK is the Charity of the Year for the TCS London Marathon 2025.
