January 2026

There were 1,518 posts published in January 2026 (this is page 98 of 152).

What Counts As Cardio (and What Doesn’t)

Cardio is good for us. We need both cardio and strength training for basic health, as well as our athletic goals. But what actually counts as cardio? Can you count walking? Lifting weights? Anything so long as you’re in the right zone? Let me break it down. 

What is the definition of cardio? 

Trick question! “Cardio” is a nickname for a certain rough category of exercise, and it doesn’t have a precise definition. You’ll find different definitions of it depending on who you ask, and a lot of the research on the benefits of cardio just calls it “exercise.” The closest technical term is “aerobic activity.”

The Physical Activity Guidelines for Americans describes aerobic activity as when:

…the body’s large muscles move in a rhythmic manner for a sustained period of time. Brisk walking, running, bicycling, jumping rope, and swimming are all examples. Aerobic activity causes a person’s heart to beat faster, and they will breathe harder than normal. 

That matches the World Health Organization definition, as well as the way most fitness professionals use the terms “aerobic” or “cardio” exercise. Note that the key components are: 

  • It uses large muscles (like the legs; you can’t get cardio by twiddling your thumbs)

  • It’s rhythmic (as when you pedal a bicycle for hundreds of revolutions)

  • It can be sustained (like a 20-minute bike ride, but unlike a set of 10 squats)

Exercises that fit the definition include walking, running, cycling, swimming, and using machines like a rower, elliptical, or stair machine at the gym. 

Is there a certain heart rate or zone that counts as cardio?

No, there isn’t a strict dividing line between what counts as cardio and what doesn’t. The guidelines I quote above treat “moderate” intensity cardio as the minimum to target, but that’s not defined in terms of heart rate. I have a breakdown here of what “moderate” really means, but briefly: Anything at the effort level of a normal-paced walk (about 20 minutes per mile) is moderate. 

I know that’s not the answer you were hoping to find, so here’s another data point: the American Heart Association says that moderate exercise corresponds to 50-70% of your maximum heart rate. (Vigorous is 70-85%.) 

Most of us don’t actually know our true max heart rate, and formulas like “220 minus your age” aren’t accurate. So take that with a grain of salt. It’s more helpful to consider how exercise feels: Moderate exercise will get you breathing heavier than at rest, maybe sweating a little bit, and with a noticeably higher heart rate than when you’re sitting quietly. You don’t have to be out of breath; moderate exercise is conversational, in the sense that you could, literally, engage in conversation while you do it. 

If you want to get health benefits from cardio, you may want to pay more attention to intensity. Moderate exercise is great, but vigorous exercise (where it feels hard, and you won’t be able to speak in full sentences) is also excellent to have in the mix. The Norwegian 4×4 is an accessible cardio workout that features plenty of vigorous work.

Does walking count as cardio? 

Yes, in the sense that it meets the minimum guidelines. It is moderate intensity exercise and it counts toward your minutes per week (no matter what your heart rate is while you do it). 

But if you have athletic goals, walking alone is probably not enough to achieve them. If walking feels easy, you probably want to increase the intensity to increase your cardio fitness. Jogging or rucking would be good next steps.

Does lifting weights count as cardio?

No, lifting weights does not count as cardio (with a few exceptions, which I’ll discuss in a minute.) Remember, cardio has to be rhythmic and sustained. If you aren’t doing the same movement over and over for, say, 10 minutes, it’s not cardio. So three sets of 10 on the chest press machine is definitely not cardio. You probably spent about five minutes in total, most of them resting. Doesn’t count.

And no, I won’t change my answer based on what your heart rate monitor says. Your heart rate only measures the intensity of cardio exercise if you are doing cardio exercise. Strength training is still strength training (not cardio) no matter what zone your heart rate is in. 

So what are those exceptions I mentioned? Exercising with weights can count as cardio if it meets the definition: rhythmic and sustained. Most people don’t do this! But if you’re training for a kettlebell half marathon, which is 30 minutes of the same motion, continuously, with a light kettlebell (you aren’t allowed to put the kettlebell down until time is up), then yes, that is cardio.

I would also categorize the kettlebell ladder workout as a form of cardio. I do so with reservations—it’s not continuous for the whole 30-ish minutes, but then again neither is a lot of interval training. Kettlebell swings are definitely rhythmic and involve large muscles, and the workout is designed to get your breathing and heartbeat going faster than usual for pretty much the whole time. I’ll allow it. 

Does HIIT count as cardio?

High-intensity interval training definitely taxes your cardiovascular system, but it’s not necessarily the best workout when you’re looking for a way to get some cardio in. If you’re doing true HIIT, it’s very intense, very short, and may have longish rest periods in between the hard intervals. You’re working your anaerobic system, not just your aerobic capacity, so it has some of the same caveats as lifting weights.

What’s more, a lot of “HIIT” videos out there aren’t really HIIT, and aren’t even necessarily good cardio. As I’ve written before, “HIIT” seems to mean “a video with a timer in the corner,” regardless of what kind of workout you get out of it. If you’re looking for a good cardio workout, it’s better to find something where you know you’ll be working aerobically—which means being able to breathe rather than gasp—throughout the whole workout.

What other exercises count as cardio? 

I’ve given some examples already, but let me give you a longer list of things that are definitely cardio, if you do them in any sort of normal way (steady state or intervals, especially if the intervals use active rest like walking).

  • Running, jogging, or run/walk intervals (indoor or outdoor)

  • Cycling (indoor or outdoor)

  • Rowing on a gym machine

  • Paddling or rowing a small boat

  • Jumping rope

  • Dancing (truly the most underrated form of at-home cardio)

  • Stairmaster or stepmill machines

  • Climbing machines like the Jacob’s Ladder or Versaclimber

  • Elliptical machines

  • Swimming

  • Roller skating or rollerblading

  • Yard work or housework that has you moving continuously (like pushing a lawn mower or shoveling snow)

I also have a list of cardio options here that goes into more detail about many of the above, and here’s a list of chores and recreational activities that can also count (although many are moderate level, like walking). 

Hopefully these examples help you choose some exercise to do. If you have specific athletic goals, though (like running a 5K or passing a fitness test for work) you’ll want to look into a training program that is geared toward those goals. 

Rudy Gobert issued 1-game suspension from NBA after flagrant foul during Timberwolves’ win over Spurs

The Minnesota Timberwolves won’t have center Rudy Gobert when the team takes the court for Tuesday’s game against the Milwaukee Bucks. Gobert was issued a one-game suspension from the NBA on Monday after he was called for a flagrant foul during the Timberwolves’ narrow 104-103 win over the San Antonio Spurs on Sunday.

The NBA announced its decision Monday, explaining Gobert accrued his sixth flagrant foul point during Sunday’s game, leading to an automatic suspension.

Gobert received the penalty with 7:24 remaining in the contest. While trying to defend a Victor Wembanyama 3-pointer, Gobert did not give the Spurs’ star enough landing space on the play. He was called for a foul and eventually assessed with a flagrant, which triggered an automatic suspension. 

[Get more Timberwolves news: Minnesota team feed]

Gobert came into the contest with five flagrant foul points on the season. Under the NBA’s flagrant foul points system, a player with at least five flagrant foul points is automatically given a suspension if they are called for a flagrant foul 1 or higher during a game. 

The 33-year-old Gobert is now in a situation where he would receive an automatic suspension every time he commits another flagrant foul. If that foul is classified as a flagrant foul 1 next time, Gobert would receive a one-game ban. If he commits a flagrant foul 2, he would reach seven flagrant foul points on the season and automatically be suspended for two games.

Players who reach seven flagrant foul points in a single season are automatically assessed a two-game suspension for each additional flagrant foul, regardless of the severity of that foul.

Gobert is in the midst of yet another strong season, averaging 11 points and 11.4 rebounds over 40 games. At 26-14, the Timberwolves sit in fourth place in the Western Conference entering Tuesday’s game. 

Rudy Gobert issued 1-game suspension from NBA after flagrant foul during Timberwolves’ win over Spurs

The Minnesota Timberwolves won’t have center Rudy Gobert when the team takes the court for Tuesday’s game against the Milwaukee Bucks. Gobert was issued a one-game suspension from the NBA on Monday after he was called for a flagrant foul during the Timberwolves’ narrow 104-103 win over the San Antonio Spurs on Sunday.

The NBA announced its decision Monday, explaining Gobert accrued his sixth flagrant foul point during Sunday’s game, leading to an automatic suspension.

Gobert received the penalty with 7:24 remaining in the contest. While trying to defend a Victor Wembanyama 3-pointer, Gobert did not give the Spurs’ star enough landing space on the play. He was called for a foul and eventually assessed with a flagrant, which triggered an automatic suspension. 

[Get more Timberwolves news: Minnesota team feed]

Gobert came into the contest with five flagrant foul points on the season. Under the NBA’s flagrant foul points system, a player with at least five flagrant foul points is automatically given a suspension if they are called for a flagrant foul 1 or higher during a game. 

The 33-year-old Gobert is now in a situation where he would receive an automatic suspension every time he commits another flagrant foul. If that foul is classified as a flagrant foul 1 next time, Gobert would receive a one-game ban. If he commits a flagrant foul 2, he would reach seven flagrant foul points on the season and automatically be suspended for two games.

Players who reach seven flagrant foul points in a single season are automatically assessed a two-game suspension for each additional flagrant foul, regardless of the severity of that foul.

Gobert is in the midst of yet another strong season, averaging 11 points and 11.4 rebounds over 40 games. At 26-14, the Timberwolves sit in fourth place in the Western Conference entering Tuesday’s game. 

Latest Cody Bellinger free agency buzz: Yankees and slugger still talking as gap remains

Here is the latest news and buzz surrounding free agent outfielder/first basemanCody Bellinger and his chances of returning to New York with the Yankees or Mets…

 

Jan. 12, 2:34 p.m.

The Yankees and Bellinger “spoke through the weekend,” though a gap remains regarding what New York is offering and what Bellinger desires, reports Jon Heyman of The New York Post.

It was reported by ESPN’s Buster Olney on Saturday that talks between Bellinger and the Yankees were at an “impasse.”

According to multiple reports, the Yanks offered Bellinger a five-year contract worth roughly $150 million, while Bellinger is seeking a seven-year deal. 

Heyman reports that the parties are “trying to find new ways around the gap over term.”

In addition to the Yankees, the Mets and Dodgers have been linked to Bellinger.

Heyman reports that free agent Kyle Tucker is among the alternatives the Yanks are considering, while noting that they’re “on the periphery.” The three teams most seriously linked to Tucker have been the Blue Jays, Mets, and Dodgers. 

Jan. 10, 6:33 p.m.

Contract negotiations between the Yankees and Bellinger are currently described as at an impasse and New York is reportedly now operating under the assumption that the outfielder is going to sign somewhere else, reports ESPN’s Buster Olney.

The Yanks’ latest offer to Bellinger of a five-year deal for at least $30 million per year remains far off from what Bellinger and his camp, including his agent Scott Boras, are looking for which is reportedly a seven-year contract with an AAV of more than $30 million.

With both sides unable to reach an agreement, Olney reports that New York is now seeking additions elsewhere and barring a shift in the negotiations, Bellinger’s tenure with the Yankees is likely over.

New York can shift their focus to other possible targets such as Kyle Tucker and Bo Bichette, both of whom have been on the Yankees’ radar this offseason and who have remained in conversations with the organization during the Bellinger negotiations. 

The Yankees also continue to engage other teams in trade possibilities.

Jan. 8, 9:02 p.m.

Although there’s a gap between Bellinger and the Yankees, the latest report shines a light on how far New York is willing to go with the outfielder.

According to The Athletic’s Brendan Kuty, the Yankees’ latest multi-year deal had an average annual value of more than $30 million a year. However, the report states Bellingers’ camp continues to push for a seven-year contract. 

If Bellinger accepted the $30 million-plus AAV deal, it would have him as the fifth-highest-paid outfielder in baseball. Juan Soto ($51 million), Aaron Judge ($40 million), Mike Trout ($35.5 million) and Mookie Betts ($30.4 million) are the others. 

The 30-year-old outfielder/first baseman had a great season in his first year in The Bronx, and the Yankees have made re-signing Bellinger a priority this offseason.

Other teams linked to Bellinger this offseason include the Cubs, Dodgers and Mets. 

Jan. 6, 1:13 p.m.

There is “clearly a gap” between Bellinger and the Yankees, Jack Curry of YES reported on Monday during an appearance on Yankees Hot Stove.

According to multiple reports, Bellinger has been seeking a six- or seven-year contract.

In addition to the Yankees, the Mets have been heavily linked to Bellinger.

Bellinger’s ability to play all three outfield spots and first base is appealing, and sets him apart from fellow free agent Kyle Tucker.

However,  Bellinger’s career OPS+ of 120 is dwarfed by Tucker’s career OPS+ of 140.

When it comes to the last three seasons, Tucker has an .892 OPS (150 OPS+), while Bellinger’s is .815 (125 OPS+).

Jan. 4, 7:09 p.m.

After making a formal offer to the outfielder earlier this week, the Yankees have reportedly made a second offer to the 30-year-old, per NY Post’s Joel Sherman.

The offer comes on the heels of the news that New York is eying starting pitcher Edward Cabrera in a possible trade with the Miami Marlins, which connects to the Yankees’ offer to Bellinger because if he were to stay in New York he would likely play left field, alongside Aaron Judge in right and Trent Grisham in center.

With that outfield configuration, the Yanks could afford trading away a player like OF Jasson Dominguez to a team, like the Marlins, for a different area of need such as starting pitching, although Sherman writes that that is merely speculation.

However, it does help that both teams have been trade partners in the past which shows a willingness on both sides to get a potential deal done.

Jan. 2, 5:22 p.m.

As the offseason continues, it seems the Yankees have formally made an offer to Bellinger earlier this week, per the NY Post’s Jon Heyman.

It’s no surprise the Yankees did so, as Bellinger is the team’s No. 1 target this offseason, but Heyman added that with both sides in a weekslong standoff, the Mets can’t be ruled out.

Other teams linked to Bellinger are the Dodgers, where the outfielder started his career, and the Giants. Heyman also adds the Blue Jays as a potential landing spot if Toronto does not land Kyle Tucker, Alex Bregman or Bo Bichette.

Dec. 26, 9:50 a.m.

While the holiday season has lowered the hot stove temperature, it appears the Yankees’ hopes of re-signing Cody Bellinger remain high enough.

A reunion with the star outfielder is still a priority in the Bronx, according to Jon Heyman of the New York Post, and the club feels “pretty confident” he won’t move boroughs for a deal over in Queens.

The pursuit of Bellinger is also endorsed by the Yankees’ captain. Heyman reports Aaron Judge is “a big advocate” for a long-term commitment with the former MVP, who hit .272 with 29 home runs and 98 RBI as a one-year rental in pinstripes last season.

It’s unclear when Bellinger will take himself off the free-agent market, but with high demand from championship contenders, some projections have him earning around $30 million annually on a six-year contract. The Yankees may have to sweeten the pot in order to convince him to stay.

Dec. 14, 7:35 p.m.

While reports indicated that the San Francisco Giants “do not anticipate making the nine-figure investment” required to sign free agents this offseason, they aren’t checked out of the marketplace altogether.

The San Francisco Chronicle’s Susan Slusser reported recently that the Giants “have checked in on” Cody Bellinger, the Yankees’ No. 1 target.

Bellinger proved to be a big part of the Yanks’ last season, contributing well on both sides of the ball with 29 home runs, 98 RBI, and a .272/.334/.480 slash line for an .813 OPS (125 OPS+ and wRC+) while ranking in the 93rd percentile in outs above average (seven) and with 12 defensive runs saved.

Dec. 4, 11:42 a.m.

While other suitors are certainly in the mix, Cody Bellinger remains the Yankees’ No. 1 target, and the club is making a “big effort” to bring him back, according to Jon Heyman of the New York Post.

Heyman lists the Mets, Phillies, Angels, and Dodgers as other possibilities.

ESPN’s Jeff Passan has previously reported that signing Bellinger would be a “multipart move” for the Yankees, as the club would almost certainly need to move one of their other outfield pieces –potentially Jasson Dominguez or up-and-coming prospect Spencer Jones.

With Trent Grisham accepting the qualifying offer, the Yanks would have a surplus of outfielders if Bellinger was to re-sign.

NBA power rankings 2025-26: Pistons retain top spot while Thunder move up to second

We have moved into the dog days of the season, which can lead to strange results as players grow tired and start looking ahead to the All-Star break. All that gets taken into account in these latest NBA Power Rankings.

1. Detroit Pistons

(28-10, last week No. 1)
Detroit seems to have answered every question this season. The only question facing the Pistons now is “can they beat good teams in the playoffs?” While that can’t be answered until April and May, they have been doing it during the regular season — Detroit is a league-best 10-4 against teams over .500, including 6-1 on the road. If you don’t want to do the math yourself, the Pistons are 18-5 against teams below .500. Also impressive: The Pistons are 6-1 on the second night of a back-to-back this season. When the All-Star Game starters are announced a week from today, expect Cade Cunningham to be among them.

2. Oklahoma City Thunder

(33-7, last week No. 3)
Two Thunder games this coming week — hosting the Spurs and then traveling to face the Rockets — are good mid-season tests to see if the mid-season slump that made OKC look beatable continues, or if they have returned to form (watch that Spurs/Thunder game as part of Coast 2 Coast Tuesday on NBC and Peacock). Being the team with the target on its back is something the Thunder have had to adjust to this season, coach Mark Daigneault said last week. “When you win the championship and you start the way we started, it comes with the territory… It’s a competitive privilege to be a team that other teams are up to play for.” The best news out of OKC in recent weeks is that Nikola Topic has resumed training at the team’s facility following chemotherapy for testicular cancer. This is a great milestone for Topic that deserves to be celebrated.

3. Minnesota Timberwolves

(26-14, last week No. 6)
Minnesota is looking more and more like the team that has gone to the Western Conference Finals in back-to-back years — coming from 15 down on Sunday to beat the Spurs was the latest example. Minnesota has all the hallmarks of a contender: It is top-10 in the league in both offense and defense, it is clutch and second in the league in points scored in the fourth quarter per game, and it has the superstar to take and make the big shot when it matters. Speaking of Anthony Edwards, he played it down like it was no big deal, but it is — congratulations to Edwards on becoming the third youngest player in NBA history to reach 10,000 points.

4. San Antonio Spurs

(27-12, last week No. 2)
After missing just a couple of games following a knee hyperextension, Victor Wembanyama was back on the court last week. Wemby pushed to come back sooner, with coach Mitch Johnson saying, “I do know his long-term health and making sure we keep that kid from himself in terms of his competitiveness [is a priority]. We want him to be healthy for years, not for just trying to win the next couple of games.” Just after Johnson said that, Wemby went and dropped 30 on the Grizzlies in 21 minutes, but had to sit out the clutch minutes at the end of the game due to a minutes limit and the Spurs lost by one. The Spurs are doing the right thing, but when Wemby can do this, how injured is he?

5. Boston Celtics

(24-14, last week No. 5)
The Celtics don’t slide in our rankings this week, but losses last week to the Timberwolves and a shorthanded Nuggets team raise a question about just how good this team is against the best (the Celtics are 11-9 against teams over .500 this season). Those concerns (and the return of Jayson Tatum in the next couple of months) are why they are actively looking for another big man to solidify the front line. The Celtics can solidify their position in the East with seven games in a row against the conference coming up, but six of them are on the road.

6. Phoenix Suns

(24-15, last week No. 8)
Let’s give owner Mat Ishbia some props. We all rolled our eyes this summer when he said the focus in Phoenix would be on culture building — too many previous owners and GMs had said that and not followed through, and we hadn’t seen that from Ishbia to that point — but he has done it. Give Dillon Brooks the locker room assist, along with the quiet leadership of Devin Booker (who, because the West is ridiculously deep, is a borderline All-Star). It is all working for the team that is the biggest surprise in the league. That culture will be put to the test over the next couple of weeks as the Suns head out for a five-game road trip through the East. Grayson Allen returned after missing nine games with a right knee injury, adding depth to a team that has thrived this season because it is stacked with good players.

7. New York Knicks

(25-14, last week No. 7)
The Knicks went 3-5 (without Josh Hart in the lineup, but he returned on Sunday and had 18 points and six dimes in a Knicks win. It’s not a coincidence the team struggled without him — he is the Knicks’ glue guy. He makes everyone else fit. “He’s the heart and soul of the team from an energy perspective,” Miles McBride told Stefan Bondy of the New York Post. “I bring a lot of energy, we got a lot of guys that do. But he’s been doing it for so long and we’ve all been able to use him as the nucleus.” New York is 1-1 so far on its road trip with a back-to-back against the Kings and Warriors remaining before a return to Madison Square Garden.

8. Houston Rockets

(22-14, last week No. 4)
Alperen Sengun’s absence for essentially four games (he only played one minute in the game he got injured) showed exactly how much the Rockets depend on him, and why he should be an All-Star. The Rockets don’t take a lot of 3-pointers (31.2 a game, 29th in the league) but make a top-five 37.2% when they do. Without Sengun on Friday against Portland, the team went 1-of-17 from 3 in the fourth quarter and lost. With him out, plus the one game he returned (a loss to the Kings), the Rockets are shooting a league worst 24.3%. The Rockets will try to get right with five straight home games, but that includes a Thursday-Friday back-to-back against the Thunder and Timberwolves.

9. Denver Nuggets

(26-13, last week No. 9)
The Nuggets are a very respectable 4-3 since Nikola Jokic went out, and while their league-leading offense has fallen off without the Joker, it is still a solid 14th in the league over those seven games. While Jokic is “antsy” to return, according to coach David Adelman, the wins and the fact that Denver remains third in the West mean they can afford to be patient about bringing the MVP candidate back. The day to really watch on that front is Jan. 30, when the Nuggets host the Clippers: If Jokic is out past that date he will miss too many games to qualify for postseason awards or the All-NBA team under the league’s 65-game rule. Which is a stupid rule (I can guarantee you voters already took games played into account), but that is a discussion for another day.

10. Toronto Raptors

(24-16, last week No. 12)
Jakob Poeltl has missed the last 10 games, which is why the Raptors are active in the trade market looking for a big man. That said, his absence has not hurt the Toronto defense, as the team is seventh in the league over its last 10 games, and it has gone 7-3 overall (sitting fourth in the East). The Raptors beat the 76ers on Sunday but have a rematch on Monday, then later this week host a red-hot Clippers team led by Kawhi Leonard, a guy Raptors fans know well.

11. Cleveland Cavaliers

(22-18, last week No. 10)
The Cavaliers have played well during a tough stretch of the schedule, going 6-4 in their last 10 and posting the eighth-best net rating in the league (+4.8) during that stretch. While the Cavaliers have already lost as many games this season as they did all of last season and sit seventh in the East, they are just two games back of the No. 4 seed and the chance to host a first-round playoff game. Cleveland has an opportunity to help itself in the East standings this week with two games at Philadelphia.

12. Los Angeles Lakers

(23-13, last week No. 11)
Is the national media too hard on the Lakers? My old friend Darius Soriano at Silver Screen and Roll argued that recently, and he’s not totally wrong. It’s interesting to point out that the Lakers have essentially the same point differential this season as the 14-25 Charlotte Hornets (the Lakers are -12, the Hornets -13), but the reality is the Lakers are 10 games over .500 and sitting fifth in the West. While the Lakers are looking hard for a 3&D wing at the trade deadline, their problem is that 29 other teams are looking for one, and the price to get a good one — such as Herb Jones in New Orleans — is higher than the Lakers can pay at the deadline.

13. Philadelphia 76ers

(21-16, last week No. 13)
Paul George has been key to the 76ers’ strong play of late — winners of 5-of-7 — because he has been the guy carrying the team in the minutes (particularly at the start of the fourth quarter) when both Joel Embiid and Tyrese Maxey are getting a rest. Even with more things going right, this team does things like last Monday’s loss to a shorthanded Denver team, which just makes them hard to trust. One game against the Raptors and two against the Cavaliers this week are the kind of games the 76ers need to win if they are really going to earn our trust, and not just tease us with a few nights flashing their potential.

14. Orlando Magic

(22-18, last week No. 16)
The Magic are the comeback kids — they have nine wins this season in games where they trailed by at least 10 points, tied for second-most in the league. However, the more important comeback this week was the return of center Mo Wagner to the lineup. He has missed the first half of the season recovering from the torn ACL he suffered last December (last season he averaged 12.9 points and 5.9 rebounds a game off the bench). His brother, Fanz Wagner, is expected to return to the lineup soon (hopefully before the team’s game in Berlin on Thursday). Finally, we all heard Paolo Banchero call bank before he launched the game-winner against the Nets, right?

15. Golden State Warriors

(21-19, last week No. 15)
One thing holding this season’s Warriors back: They are not very good in the clutch. Golden State is 8-12 in games within five points in the final five minutes, and they have a -8.6 net rating in those minutes, largely because they have the second-worst clutch defense in the league this season. That shouldn’t be the case on a team with veterans Jimmy Butler and Draymond Green. Golden State is 2-1 to start an eight-game homestand, where they have a chance to pad their record and move up the Western Conference standings.

16. Los Angeles Clippers

(15-23, last week No. 19)
Frankly, this ranking may be too low considering the way the Clippers are playing of late. The Clippers are 9-2 in their last 11 games with a +10 net rating in those games (and a top-10 offense and defense in that stretch). With a healthy Kawhi Leonard dominating games, the Clippers — a team many were writing off just a few weeks ago — are within half a game of the play-in tournament (and you can be sure this is not a team the top squads in the West want to see early in the playoffs). Very winnable home games this week against Charlotte and Washington should continue the streak.

17. Milwaukee Bucks

(17-22, last week No. 17)
The Bucks are 5-3 since Giannis Antetokounmpo’s return to the lineup (but the only win in that stretch against a team over .500 came against the Lakers). For the season, the Bucks are 14-11 in the games Antetokounmpo plays, a winning percentage that ultimately would work out to a 46-win season, which would have the Bucks in the mix for a top-six seed. As it stands, they still have work to do to get into the play-in. Unsurprisingly, Antetokounmpo leads the NBA in points scored in the paint this season, both total (500) and per game (20).

18. Portland Trail Blazers

(19-21, last week No. 22)
Deni Avdija leads the NBA in average drives per game at 20.4 — that’s over two a game more than second place Shai Gilgeous-Alexander. With drives come free throw attempts, which is why he leads the league in total free throw attempts and is second in attempts per game (to the Lakers Doncic). All of that is why Avdija laughed off comments from the Rockets’ Tari Eason about Avdija getting favorable whistles. “That made me laugh, for real. Let’s address it. I drive the most in the league. I’m very physical. I’m not shying away from contact. I’m going downhill and I don’t care who’s in front of me. I’m going straight through them. And I’m not playing for those fouls, but I’m going to get fouled. This is part of the game. I can’t control it. I’m very aggressive. I initiate the contact and that’s my game … if it’s hard to stop, you’ve got to own it or do something else.” You can watch Avdija and decide for yourself, he and the Trail Blazers take on the Warriors in the second game of Coast to Coast NBA Tuesday on NBC and Peacock this week.

19. Atlanta Hawks

(20-21, last week No. 20)
Atlanta has moved on from Trae Young, and while we can say there was a missed opportunity cost there — they could have gotten more a year ago, or even last summer — the fact is that trading away the face of the franchise and a fan favorite is never easy. That the team came to the realization it was time and convinced ownership to do it for what amounted to a salary dump is a win. It was time for both sides to move on and they did. The Hawks have won their last two games since the trade, and they also have that New Orleans Pelicans pick in their back pocket.

20. Miami Heat

(20-19, last week No. 14)
This ranking may be too low for Miami, but they have lost 4 of 5, including an ugly one to Indiana over the weekend. The good news is that Tyler Herro has returned to the lineup after missing the last 11 Heat games (and had 21 in that loss to the Pacers). Things do not get easier for the Heat as they face the Suns, Thunder, and Celtics this week.

21. Chicago Bulls

(18-20, last week No. 18)
The best reason for optimism in Chicago? The play of second-year forward Matas Buzelis. He has taken a big step forward this season, particularly of late, averaging 19.8 points, 5.8 rebounds, and three assists per game in January. “I think the biggest thing with him that I’ve been the most pleased with and that’s been really consistent from him is he’s not holding the ball and dancing with it,” Bulls coach Billy Donovan said (via Joe Cowley of the Chicago Sun Times). “He was decisive when he had it in space. Whether it was shooting the ball or driving the ball, he was decisive, and I feel like that’s how he has to play.” Buzelis just looks more comfortable on the court now.

22. Charlotte Hornets

(14-25, last week No. 23)
There are plenty of changes in Charlotte. LaMelo Ball got moved to the bench — something he wanted to do, according to coach Charles Lee — and instantly responded with a 33-point outing. However, he returned to the starting five the next game in a win against Utah. Also, Grant Williams made his season debut (he had been out since tearing his ACL 14 months ago) and put up nine points in 14 minutes, looking understandably rusty in his first game back. Last season, Williams averaged 12.6 points and 5.1 rebounds a game for the Hornets. Last week’s win over the Thunder will go down as one of the season’s highlights.

23. Memphis Grizzlies

(17-22, last week No. 21)
Memphis and Ja Morant are ready to part ways, but league sources NBC speaks with think this is more likely to be an offseason trade. This is not unlike the Trae Young trade situation, which ended up being basically a one-team market (and that team is off the board). There are teams willing to take a chance on Morant, but questions about his availability, concerns about his salary, and the fact that the Grizzlies are looking for a first-round pick in return make this look more like an offseason move than one that happens before Feb. 5.

24. Dallas Mavericks

(14-25, last week No. 25)
As of this writing, the Mavericks have not made an official announcement on how long Anthony Davis will be out with ligament damage in his left hand, but it’s long enough that his trade market is sunk. That domino falling knocks over a lot of others. First, Daniel Gafford just became one of the more likely players to be traded at the deadline as Atlanta, Toronto, and others that had their eyes on Davis start looking at the next big in line, and he also happens to be a Maverick. (Keep an eye on Boston in the Gafford sweepstakes.) One other thing to watch is how Davis’ injury affects Kyrie Irving’s potential return this season. If Davis is out for a significant period of time, do the Mavericks pull the plug on the season and push Irving to take the rest of it off to recover from his torn ACL?

25. Brooklyn Nets

(11-25, last week No. 24)
If one thing seems inevitable at the trade deadline, it’s that Brooklyn will trade Michael Porter Jr. — he is the hottest name in league trade talks right now. The question is how much the Nets can get back for a guy averaging 25 points a game this season. On the court, the Nets have had a couple of nice in-game comebacks in the past week, but have still dropped 6-of-7.

26. Washington Wizards

(10-28, last week No. 26)
Trae Young has yet to step on the court for Washington, but said he wanted to go to the Wizards because he believed he could help turn the organization around. “It’s a day-by-day process. I know what it takes. It’s not going to be easy. But I know this is a place that I’m excited about and I was excited about whenever I heard it could be a possibility.” These last two games could be telling. We may not see much of Young in a Wizards uniform this season — especially if he starts to raise the floor of this team — because the Wizards owe their first-round pick to the Knicks, but it is top-eight protected. As of the trade, the Wizards had the fourth-worst record in the league, and with that, were guaranteed to keep their pick. Washington does not want to give up that pick this season, heading into what scouts consider a very good draft. If Young starts to inspire a lot of winning, expect there to be an injury or some reason for him to sit the rest of the season.

27. Utah Jazz

(13-25, last week No. 27)
When the Jazz put their best players on the floor, they have a respectable offense and a team that can pull off some upsets, which is why once a week or so, Lauri Markkanen gets rested now. The latest example of that was Saturday, at home, when he sat against Charlotte and the Hornets led by as many as 46 in a rough outing for the Jazz. You want to know why everyone in Utah is high on Keynote George? Watch this game-sealing bucket to beat the Mavericks — that is the whole bag of moves.

28. Indiana Pacers

(8-31, last week No. 30)
Indiana snapped its 13-game losing streak last week, and with that congratulations go to coach Rick Carlisle for reaching 1,000 wins in his career. Carlisle was a quality NBA player — he has a ring from the 1986 Celtics — who has been an even greater coach, one of the best Xs-and-Os minds in the game. It took a while for the Pacers to get Carlisle to 1000 because of how hard injuries have hit this team — Indiana has used a league-leading 22 different starting lineups this season (in 38 games).

29. Sacramento Kings

(9-30, last week No. 29)
Sacramento remains one of the most active sellers at the trade deadline with Zach LaVine (maybe to Milwaukee), Domantas Sabonis and Keon Ellis being the players most likely to need a go bag next to the door. The Kings’ impressive win on Sunday over the Houston Rockets — snapping a seven-game losing streak — keeps them out of the bottom spot in these rankings.

30. New Orleans Pelicans

(9-32, last week No. 28)
Trey Murphy III has had some big games of late, scoring 42 in a loss to the Lakers (a team that could really use him) and then 35 in a win against the Wizards on Friday. Also in that win, Derik Queen had his first career triple-double with 14 points, 16 rebounds and 12 assists. With games against the Nets and Pacers this week, the Pelicans have some opportunities to pick up wins (and move out of the bottom of these rankings and the 15th slot in the Western Conference.

What to do with a 41-year-old LeBron James? A Lakers conundrum

There was a time for the Los Angeles Lakers to trade LeBron James, as soon as they made their deal for Luka Dončić, when it was clear — ]

“We doing s***,” Marcus Smart recently said of the Lakers’ defense. “We’re being real s***ty right now, and it’s showing. … Every team goes through it trying to figure it out. You just pray that it happens early and we can fix it before it’s too late. But there’s really no defense, no scheme we can do when we’re giving up offensive rebounds in crucial moments like we are, or guys are getting wherever they want on the court.

“And there’s no help, there’s no resistance, there’s no urgency,” added the 2022 Defensive Player of the Year. “So, it’s tough. And [Lakers coach] JJ [Redick] is right. There’s really nothing he can do. It’s on us.”

In fact, any combination of Dončić, James and Reaves is a problem, save for one notable exception …

LINEUP COMBINATIONS

OFF RTG

DEF RTG

NET RTG

Doncic-James-Reaves

108.9

118.7

-7.4

Doncic-James, no Reaves

117.5

119.6

-2.1

Doncic-Reaves, no James

124.5

110.3

+14.2

James-Reaves, no Doncic

121.6

124.2

-2.5

What does this chart tell us about the Lakers? It tells us they have no shot, mathematically, of competing, if James is on the floor. It is not realistic to think they will compete without James, either. They cannot bench one of the game’s greatest-ever players — and his max salary — and hope to win.

So, what to do? They could consider trading James again, as they did last season, when the Golden State Warriors reportedly came calling in an effort to pair the NBA’s all-time leading scorer with Stephen Curry.

Of that deal ever coming to fruition, James’ agent, Rich Paul, said recently, “It’s not going to happen.”

Nor is it likely James is traded anywhere else.

“Tricky,” one league source described the process of trading James at this point. To say the least.

Not impossible, though, even if James owns a no-trade clause.

James is 41 years old, and his $52.6 million salary expires at season’s end. He is still averaging 22-6-7 on 51/32/71 shooting splits, but his advanced metrics are at their worst since his rookie season in 2003-04. He recently missed a game against the San Antonio Spurs with both right sciatica and left foot arthritis.

He may still be able to touch rarified air for a stretch, but to think he can do it over the course of a series, or four of them, for that matter, is too much to ask. Every other team understands that as well. What team a) imagines itself a 41-year-old LeBron James away from a title and b) can give up enough to satisfy the Lakers’ asking price and still have enough left over to contend? Good luck discovering one.

Oh, and James would have to approve the deal, which he might, if it were to give him another shot at a ring.

There is another avenue for the Lakers to take: Reinforce the roster around Dončić and James. They have a bunch of mid-tiered contracts, along with their 2031 first-round draft pick, to package for an upgrade. That is probably not enough to cure what ails the Lakers, unless they include Reaves in the deal, and even that likely would not be enough to get them in a conversation for someone like Giannis Antetokounmpo.

[Get more Lakers news: Los Angeles team feed]

Barring a move on that scale, the Lakers are in trouble. No one piece changes their fortunes. More likely, building a contender around Dončić will take an overhaul of the roster. That they will not do this season.

Most likely, Lakers executive Rob Pelinka will make a move on the margins for someone to complement Dončić, James and Reaves, and the underlying issue — building a defense around that trio — will remain. 

“Pelinka may be in trouble,” the source said. “He will do less than people want.”

That is the case for most teams, to be fair. Constructing a contender overnight is hard. But that is what the Lakers have tried to do ever since acquiring Dončić. They have tried to serve two masters — the 26-year-old face of their franchise and a 41-year-old James, who is desperate to win again before he retires.

That has not worked. We knew it would not work. And yet here we are, still trying to fix the problems we anticipated. It is time now, as it was a year ago, for the Lakers to choose a direction, and it is the obvious one: Put everything in their power behind building around Dončić, not James, even if that means letting an all-time great walk for nothing at the end of the season. The final alternative? Mutually parting ways.

For, if you cannot build a championship-caliber defense around Dončić, James and Reaves, and they do not want to trade Reaves in a last-ditch effort to build around James, what other choice do they have? His $52.6 million salary, as of now, can surely be better spent elsewhere in free agency over the summer.

This is the conundrum the Lakers have forced themselves into: Carry James as a detriment to the roster, trade him for little of value in return, or let him walk for nothing. It would be a disappointing end for an all-time great’s tenure in Los Angeles, though maybe it was always the most likely one for a 41-year-old.

What to do with a 41-year-old LeBron James? A Lakers conundrum

There was a time for the Los Angeles Lakers to trade LeBron James, as soon as they made their deal for Luka Dončić, when it was clear — ]

“We doing s***,” Marcus Smart recently said of the Lakers’ defense. “We’re being real s***ty right now, and it’s showing. … Every team goes through it trying to figure it out. You just pray that it happens early and we can fix it before it’s too late. But there’s really no defense, no scheme we can do when we’re giving up offensive rebounds in crucial moments like we are, or guys are getting wherever they want on the court.

“And there’s no help, there’s no resistance, there’s no urgency,” added the 2022 Defensive Player of the Year. “So, it’s tough. And [Lakers coach] JJ [Redick] is right. There’s really nothing he can do. It’s on us.”

In fact, any combination of Dončić, James and Reaves is a problem, save for one notable exception …

LINEUP COMBINATIONS

OFF RTG

DEF RTG

NET RTG

Doncic-James-Reaves

108.9

118.7

-7.4

Doncic-James, no Reaves

117.5

119.6

-2.1

Doncic-Reaves, no James

124.5

110.3

+14.2

James-Reaves, no Doncic

121.6

124.2

-2.5

What does this chart tell us about the Lakers? It tells us they have no shot, mathematically, of competing, if James is on the floor. It is not realistic to think they will compete without James, either. They cannot bench one of the game’s greatest-ever players — and his max salary — and hope to win.

So, what to do? They could consider trading James again, as they did last season, when the Golden State Warriors reportedly came calling in an effort to pair the NBA’s all-time leading scorer with Stephen Curry.

Of that deal ever coming to fruition, James’ agent, Rich Paul, said recently, “It’s not going to happen.”

Nor is it likely James is traded anywhere else.

“Tricky,” one league source described the process of trading James at this point. To say the least.

Not impossible, though, even if James owns a no-trade clause.

James is 41 years old, and his $52.6 million salary expires at season’s end. He is still averaging 22-6-7 on 51/32/71 shooting splits, but his advanced metrics are at their worst since his rookie season in 2003-04. He recently missed a game against the San Antonio Spurs with both right sciatica and left foot arthritis.

He may still be able to touch rarified air for a stretch, but to think he can do it over the course of a series, or four of them, for that matter, is too much to ask. Every other team understands that as well. What team a) imagines itself a 41-year-old LeBron James away from a title and b) can give up enough to satisfy the Lakers’ asking price and still have enough left over to contend? Good luck discovering one.

Oh, and James would have to approve the deal, which he might, if it were to give him another shot at a ring.

There is another avenue for the Lakers to take: Reinforce the roster around Dončić and James. They have a bunch of mid-tiered contracts, along with their 2031 first-round draft pick, to package for an upgrade. That is probably not enough to cure what ails the Lakers, unless they include Reaves in the deal, and even that likely would not be enough to get them in a conversation for someone like Giannis Antetokounmpo.

[Get more Lakers news: Los Angeles team feed]

Barring a move on that scale, the Lakers are in trouble. No one piece changes their fortunes. More likely, building a contender around Dončić will take an overhaul of the roster. That they will not do this season.

Most likely, Lakers executive Rob Pelinka will make a move on the margins for someone to complement Dončić, James and Reaves, and the underlying issue — building a defense around that trio — will remain. 

“Pelinka may be in trouble,” the source said. “He will do less than people want.”

That is the case for most teams, to be fair. Constructing a contender overnight is hard. But that is what the Lakers have tried to do ever since acquiring Dončić. They have tried to serve two masters — the 26-year-old face of their franchise and a 41-year-old James, who is desperate to win again before he retires.

That has not worked. We knew it would not work. And yet here we are, still trying to fix the problems we anticipated. It is time now, as it was a year ago, for the Lakers to choose a direction, and it is the obvious one: Put everything in their power behind building around Dončić, not James, even if that means letting an all-time great walk for nothing at the end of the season. The final alternative? Mutually parting ways.

For, if you cannot build a championship-caliber defense around Dončić, James and Reaves, and they do not want to trade Reaves in a last-ditch effort to build around James, what other choice do they have? His $52.6 million salary, as of now, can surely be better spent elsewhere in free agency over the summer.

This is the conundrum the Lakers have forced themselves into: Carry James as a detriment to the roster, trade him for little of value in return, or let him walk for nothing. It would be a disappointing end for an all-time great’s tenure in Los Angeles, though maybe it was always the most likely one for a 41-year-old.

Justin Boone’s 2026 running back dynasty rankings and trade value charts for January

Justin Boone is a two-time winner of the FantasyPros Most Accurate Expert Award (2019, 2025) for his fantasy football rankings throughout the season. He has nine top-10 finishes in the competition.

Once per month, he’ll be updating his dynasty trade value charts in this space, while providing insights when major moves happen.

These charts are based on 12-team PPR leagues and should be used as a guide to compare players and build trade offers. So bookmark this page and check back whenever you’re working on your dynasty rosters.

And be sure to follow the links below to see his latest dynasty rankings and values at every position. Boone will be updating these rankings and value charts each month during the offseason.

Dynasty Rankings & Trade Values (PPR)

QB | RB | WR | TE | Draft Picks

Note: Each running back is assigned a value in the chart below to help fantasy managers weigh roster and trade decisions.

Rank

Player

PPR

1

Bijan Robinson

108

2

Jahmyr Gibbs

102

3

De’Von Achane

84

4

Ashton Jeanty

82

5

Jonathan Taylor

79

6

James Cook III

75

7

Omarion Hampton

72

8

TreVeyon Henderson

67

9

Bucky Irving

67

10

Saquon Barkley

66

11

Chase Brown

65

12

Cam Skattebo

65

13

RJ Harvey

62

14

Quinshon Judkins

60

15

Christian McCaffrey

55

16

Josh Jacobs

48

17

Kyren Williams

47

18

Breece Hall

46

19

Kenneth Walker III

45

20

Travis Etienne Jr.

39

21

Zach Charbonnet

37

22

Javonte Williams

36

23

Derrick Henry

35

24

D’Andre Swift

34

25

Kyle Monangai

33

26

Jaylen Warren

33

27

Bhayshul Tuten

32

28

Woody Marks

32

29

Rico Dowdle

31

30

Trey Benson

31

31

David Montgomery

30

32

Blake Corum

29

33

Tony Pollard

28

34

Rhamondre Stevenson

28

35

Tyler Allgeier

27

36

Jacory Croskey-Merritt

26

37

Chuba Hubbard

26

38

Braelon Allen

25

39

Tyrone Tracy Jr.

24

40

Tyjae Spears

23

41

J.K. Dobbins

22

42

Kaleb Johnson

22

43

Alvin Kamara

21

44

James Conner

21

45

Kenneth Gainwell

21

46

Rachaad White

20

47

Aaron Jones Sr.

20

48

Sean Tucker

19

49

Jordan Mason

19

50

Keaton Mitchell

18

51

Kendre Miller

17

52

Isiah Pacheco

16

53

Brian Robinson Jr.

16

54

Ray Davis

15

55

Ollie Gordon II

15

56

Devin Neal

15

57

Jaydon Blue

15

58

Kimani Vidal

15

59

Dylan Sampson

14

60

Chris Rodriguez Jr.

14

61

Joe Mixon

14

62

Najee Harris

13

63

Tank Bigsby

13

64

Emanuel Wilson

12

65

Jaylen Wright

12

66

Isaiah Davis

11

67

Brashard Smith

11

68

Tahj Brooks

11

69

Kareem Hunt

11

70

Jarquez Hunter

10

71

Trevor Etienne

10

72

LeQuint Allen Jr.

10

73

Will Shipley

10

74

Jonathon Brooks

10

75

MarShawn Lloyd

9

76

Devin Singletary

9

77

DJ Giddens

9

78

Jordan James

8

79

Emari Demercado

8

80

Bam Knight

7

81

Michael Carter

7

82

Phil Mafah

7

83

Jawhar Jordan

7

84

Austin Ekeler

5

85

Nick Chubb

5

86

Justice Hill

4

87

Miles Sanders

4

88

Isaac Guerendo

4

89

Jerome Ford

3

90

Ty Johnson

3

91

Jeremy McNichols

3

92

Samaje Perine

2

93

Dameon Pierce

2

94

Jaleel McLaughlin

2

95

Tyler Badie

2

96

Ameer Abdullah

2

97

George Holani

1

98

Roschon Johnson

1

99

Zamir White

1

100

Antonio Gibson

1

101

Audric Estime

1

102

Tyler Goodson

1

103

Cam Akers

1

104

Raheem Mostert

1

105

Chris Brooks

1

106

Malik Davis

1

107

Raheim Sanders

1

108

Khalil Herbert

1

109

Kalel Mullings

1

110

Rasheen Ali

1

111

Alexander Mattison

0

112

Ty Chandler

0

113

Sione Vaki

0

114

Dylan Laube

0

115

Damien Martinez

0

Dynasty Rankings & Trade Values (PPR)

QB | RB | WR | TE | Draft Picks