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.
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.
Hungry? Pop a lemon drop. A hit of sugar may help you resist temptation, say Australian researchers. When people with depleted willpower swished a glucose solution, they did better on tests of self-control than folks who gargled artificial sweetener. The reason: Glucose hits brain regions linked to motivation. Sucking any hard candy for a few seconds can help.
The best drink you can have with your cheeseburger: tea. Studies show that a single cup of tea can offset the effects of eating a meal high in saturated fat: Tea increases artery dilation by 20 per cent, preventing blood flow from being disrupted by the fat. Don’t ruin the benefits by adding sugar or milk to your cuppa.
The timing of your afternoon meal may determine the width of your waistline. A study found that late lunchers lost weight more slowly and got rid of less flab than those who ate earlier. The long period between breakfast and lunch could affect the body’s glucose-control mechanisms, impeding the efforts of late lunchers to lose weight.
The more calories you burn while awake, the sounder you may sleep. In a study, people who torched 2,500 calories a day snoozed more than those who burned 1,500. If you sap your energy stores during the day, you need to replenish them at rest, leading to better sleep efficiency. Exercising in the evening may also help initiate sleep.