About
James Rivera is a certified strength and conditioning specialist (CSCS) and exercise physiologist with over a decade of experience working with athletes and older adults. He specializes in functional movement, injury prevention, and age-appropriate fitness programming.
Articles by James
Adaptogen
A class of herbs and mushrooms believed to help the body resist physical, chemical, and biological stressors.
Fitness Fundamentals: A Science-Based Guide to Exercise
From strength training to cardio, flexibility to recovery -- your complete evidence-based guide to building a sustainable fitness routine at any age.
Strength Training After 50: Building Muscle Safely
It is never too late to start. Safe techniques, progressive overload principles, and recovery strategies for older adults.
Blood Pressure
The force of circulating blood against the walls of arteries, measured as systolic over diastolic pressure.
Walking for Health: The Most Underrated Exercise
Walking 30 minutes daily reduces heart disease risk by 35%. Discover the surprising benefits and how to maximize your walks.
HIIT vs Steady-State Cardio: Which Is Better for You?
A science-based comparison of high-intensity interval training and steady-state cardio, including who should choose which.
How to Start Exercising When You Are Out of Shape
A compassionate, realistic guide to beginning an exercise routine when you have been sedentary, including week-by-week progression plans.
The Science of Muscle Recovery: What Actually Works
Separate fact from fiction on recovery methods including sleep, nutrition timing, cold therapy, stretching, and active recovery.
Body Weight Exercises: Build Strength Without a Gym
A complete bodyweight training program you can do anywhere, from push-ups and squats to advanced progressions like pistol squats.
Collagen
The most abundant protein in the body, providing structure to skin, bones, tendons, and ligaments.
Essential Fatty Acids
Fats the body cannot produce on its own (omega-3 and omega-6) that must come from diet, critical for brain and heart health.
Gut Microbiome
The community of trillions of microorganisms living in the digestive tract that influence digestion, immunity, and even mental health.
Insulin
A hormone produced by the pancreas that regulates blood sugar by allowing cells to absorb glucose for energy.
Melatonin
A hormone naturally produced by the pineal gland that regulates the sleep-wake cycle and is available as a supplement.
Oxidative Stress
An imbalance between free radicals and antioxidants in the body, contributing to cellular damage and chronic disease.
Saturated Fat
A type of fat found mainly in animal products and some tropical oils. High intake is associated with increased LDL cholesterol.
Exercise and Immune Function: Finding the Sweet Spot
Moderate exercise strengthens immunity while overtraining can suppress it. Finding the optimal exercise intensity for immune health.
Unsaturated Fat
Heart-healthy fats found in plant oils, nuts, and fish that can improve cholesterol profiles when replacing saturated fats.
Autoimmune Disease
A condition where the immune system mistakenly attacks healthy cells, including rheumatoid arthritis, lupus, and Type 1 diabetes.
Diuretic
A substance that promotes urine production and water loss, including certain medications, caffeine, and some herbal teas.