BOOST FIT­NESS AT HOME

No, this is not your ex­cuse to skip this evening’s run – it is, how­ever, a com­pre­hen­sive run­down of how you can ac­cel­er­ate your fit­ness gains in the com­fort of your own home

Trail Running (UK) - - Warm- Up -

HIGHER STAIRS, LOWER BP

Re­searchers writ­ing in the the jour­nal of The North Amer­i­can Menopause So­ci­ety have found that sim­ply climb­ing the stairs can not only build leg strength, but also lower blood pres­sure. While the study fo­cused ex­clu­sively on post­menopausal women, the find­ings are ap­pli­ca­ble to a much wider au­di­ence. Time to avoid those lazy lifts and es­ca­la­tors and start tak­ing the stairs.

TV CAN KILL

It’s health­ier to spend more time out­side than slumped in front of the TV, but now new re­search has shed light on what those hours on the sofa are do­ing to your body. Ac­cord­ing to the Univer­sity of Min­nesota, too much time watch­ing TV can in­crease your chance of de­vel­op­ing po­ten­tially fa­tal blood clots known as ve­nous throm­bo­sis. Yet an­other rea­son to get up and out­side.

START THE DAY RIGHT

You may have heard once or twice that break­fast is the most im­por­tant meal of the day. But now re­cent re­search tells us that the first meal of the day should be a truly sig­nif­i­cant one. No more light bites, it’s time to super-size your brekkie to boost your train­ing. A re­cent study in the In­ter­na­tional Jour­nal of Sports Nutri­tion and Ex­er­cise Me­tab­o­lism found that many of us just don’t eat enough at break­fast time, mean­ing that we’re start­ing our train­ing day at a real dis­ad­van­tage. Wait­ing too long be­tween meals, and not eat­ing the cor­rect amount, may also hin­der your abil­ity to re­cover from your work­outs ef­fec­tively.

CLEAN UP YOUR ACT

If you’ve ever needed a good rea­son to ac­tu­ally do the clean­ing and other low-im­pact chores, tell your­self you should be­cause it’s help­ing your run­ning. That’s be­cause new re­search by Ace in the USA found that ac­tive re­cov­ery beats pas­sive re­cov­ery when you’re rest­ing be­tween bouts of in­tense ex­er­cise. When the run­ners used ac­tive in­stead of pas­sive re­cov­ery, they were able to run longer. When the cy­clists used ac­tive re­cov­ery, they were able to main­tain their power in the sec­ond round of ex­er­cise (ver­sus when they did pas­sive re­cov­ery and their power out­put ac­tu­ally de­creased). In other words, don’t kick back and watch TV if you’d had a tough work­out.

GET MORE SLEEP

On av­er­age, mod­ern hu­mans get around seven hours’ sleep a night, even though we know we should be aim­ing for eight. It turns out, though, that hu­mans should re­ally be look­ing to get 9.55 hours of sleep each night, ac­cord­ing to re­search pub­lished in the Amer­i­can Jour­nal of Phys­i­cal An­thro­pol­ogy. By analysing the sleep pat­terns of pri­mates, sci­en­tists have cal­cu­lated the op­ti­mum amount of sleep for our species, which is still far be­low other pri­mates. If your boss cor­ners you for over­sleep­ing, blame it on evo­lu­tion.

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