105 Life Hacks............................

Runner's World South Africa - - Contents -

Can’t make the moun­tain­train­ing camp this week­end? Train­ing in hot con­di­tions de­liv­ers sim­i­lar fit­ness gains to train­ing at alti­tude, ac­cord­ing to re­search from the Univer­sity of Coven­try, UK, so grab some ex­tra lay­ers and run in your own mo­bile heat cham­ber. 2 PUMP UP YOUR EN­DURANCE

It sounds coun­ter­in­tu­itive, but per­form­ing heavy leg-re­sis­tance work be­fore you run could im­prove your speed and stamina, ac­cord­ing to a Brazil­ian study pub­lished in the Jour­nal of Strength and Con­di­tion­ing Re­search. This ‘post-ac­ti­va­tion po­ten­ti­a­tion’ ef­fect de­liv­ered a six per cent per­for­mance boost for cy­clists in a post-weights 20km time trial. 3 WORTH THE WEIGHT Still not hot to squat? Here’s a health bonus… weight train­ing pro­motes uni­formly sized red blood cells, an in­di­ca­tor of low heart dis­ease risk, ac­cord­ing to re­cent re­search at the Univer­sity of Mis­sis­sippi, US. 4 NUT JOB

Give your heart a help­ing hand­ful. A study re­ported in the American Jour­nal of Clin­i­cal

Nu­tri­tion found eat­ing a 30g serv­ing of nuts five or more times a week sig­nif­i­cantly low­ered sev­eral in­flam­ma­tory biomark­ers linked to car­dio­vas­cu­lar dis­ease. 5 GET IT ‘ OM’ Time for flex­i­ble think­ing: a 10-week pro­gramme of twice-weekly yoga ses­sions de­liv­ered sig­nif­i­cant gains in flex­i­bil­ity and bal­ance in a study re­ported in the In­ter­na­tional Jour­nal of Yoga. 6 GO GREEN Eat­ing a sin­gle Kiwi fruit ev­ery week raises ‘good’ HDL choles­terol, re­duc­ing your risk of heart at­tack-in­duc­ing blood clots, found re­search in Nu­tri­tion Jour­nal. 7 SPRING FOR­WARD As the days get longer again, set your alarm slightly ear­lier each morn­ing, says Robert Oex­man, di­rec­tor of the Sleep to Live In­sti­tute in North Carolina, US. Over time, you trick your in­ter­nal clock into ac­cept­ing the new sched­ule.

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