ON-THE-SPOT TRAINING

Wise up to how exercise affects your body on a cellular level and you can trigger positive changes – both in and out of the gym

ON THE BRAIN

Just 30 minutes’ training is enough to increase the brain’s ability to form and reorganise neural connections, according to Experimental Brain Research.

HACK IT: Work your grey matter by building unpredictability into your day. Try varying your route to work or switching your playlist for a podcast.

CATCH SOME AIR

Contrary to popular belief, exercise has minimal impact on lung capacity. Instead, it helps the body deliver more oxygen to your muscles by boosting heart function. HACK IT: Dietary nitrates such as those in leafy greens reduce the oxygen cost of exercise, helping you push further, says the University of Exeter.

DRINK IT IN

In an Appalachian State University study, 45 minutes of vigorous cycling was shown to increase the body’s resting metabolic rate for up to 14 hours. HACK IT: Drinking cold water throughout the day has been proven to bump up metabolism by up to 25%, by helping to mobilise stored body fat.

IN THE BLOOD

Regular aerobic training can reduce the number of smaller, heart-harming LDL cholesterol particles in your blood, says Main Heart Clinic in Texas. HACK IT: High doses of nicotinic acid, a form of vitamin B3, have been shown to crush these small LDL particles – though check with your GP before taking.

GET ENERGISED

As you grow fitter, your number of mitochondria – the cells’ batteries, which convert food into energy – start to multiply. HACK IT: Studies by Mcmaster University in Canada suggest massage therapy can supercharge the growth of new mitochondria in your muscles, boosting your battery life.