Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
We need some fat to protect our organs and provide energy. The ideal quantity for an adult male is 12 per cent, says elite trainer Jenny Pacey. Get yours down to this level with barbell squats. These engage the glutes, your fat-burning superstar muscles. Use a weight that’s 50-70% of your one-rep max and repeat to failure.
Rather than taking your date to that expensive new bar, a coffee shop could be a better bet. New research from the US found that caffeine boosts the sex drive of females by stimulating the part of their brain that regulates arousal. Double the effect with a soy milk latte: Soy bean’s isoflavones increases sexual satisfaction, says an expert.
If you’ve signed up for a race on Saturday morning and booked in for a Sunday afternoon massage, you won’t reap any benefits. Research published in the UK found that your window for optimal repair is 24 hours. A massage within this time frame will promote the speediest recovery, while leaving it longer reduces its effects.
New research reveals that the more films people watch, the happier and richer they are. In the study by experts from Goldsmiths College, London, 1,000 adults were monitored over a year. Avid film fans who watched an average two films a week, were 15 per cent happier – with higher levels of life satisfaction – than occasional viewers.
Men who had sex twice a week reduced their risk of death within a 10-year period by 50 per cent compared to those who managed it once a month, found a study. Researchers also found that thrice-weekly participants looked up to 10 years younger thanks to higher levels of anti-ageing growth hormone, blood oxygen and testosterone.
A study found that following the Mediterranean diet – known for a proportionally high intake of olive oil, legumes, fruits, vegetables and unrefined cereals, and favouring fish and dairy as a source of protein rather than meats – lowered a person’s risk of developing cerebrovascular diseases such as stroke by 15 per cent. Time to start snacking on olives.
Too much ascorbic acid, also known as vitamin C, might not be all that beneficial. A study found that men who take vitamin C supplements were associated with a 90 per cent increased risk of kidney stones. To prevent this, the researchers recommend that people go for multivitamin supplements instead – these didn’t up the risk of developing kidney stones.
The fundamental difference between us and superstar Lionel Messi: These players, a study says, are able to suppress the instinctive urge to react, and are more attuned to their opponents’ actions, which improves composure on the ball. For those who can’t dribble, don’t fret: A greater level of neural activity can be developed via high-quality training.