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