Training
Breakthroughs
If running a marathon is
on your bucket list, you
might find some newfound
enthusiasm to chase that goal
when you learn that training for
those 42 kays could benefit your
heart health. A report by the
European Society of Cardiology
revealed that novice runners
who trained for six months,
running 21km per week, and then
completed their first marathon,
experienced a four-year reduction
in the age of their blood vessels
and a 4mmHg drop in systolic
(the top number) blood pressure.
The results translate to an
approximate 10% lower risk
of stroke over a lifetime. Which
is just the motivation you need
to lace up those trainers and
hit the road.Run down
your risk
1 )Tapinto
heattherapy
Alternating
temperaturesin
theshowercould
speeduprecovery
time:coldwater
helpstoflushout
lacticacid,while
hotwaterrelaxes
themuscles.Try
oneminuteof
coldwater,three
ofwarm,and
repeatfourtimes.3 waystorampuprecovery Stick to your gums
Cold
comfort.3 ) Get your fill
Protein sources
like tofu, eggs or
chicken breast,
along with
carbohydrates like
sweet potato and
brown rice, power
up recovery, while
omega-3-rich foods
like oily fish and
nuts can reduce
inflammation
in stressed-
out muscles.2) Take the plunge
Hit the pool or go for
a quick jog to help
tired muscles feel
better. It’s thought
that low-intensity
cardio exercise can
help to reduce the
tissue inflammation
that causes pain
after an intense
session in the
weights room. Aim
for a heart rate of
around 100-125bpm.22 MEN’S FITNESS OCTOBER 2019■ A well-timed
dose of caffeine can
improve awareness,
fight fatigue and fire
up your motor cortex
for greater muscle
activation. Caffeine
also raises your body
temp, which can help
burn more calories,
and one study even
suggests it can
increase feelings of
wellness to ramp up
that post-workout
high. New research,
however, hints at an
effective alternative
to your pre-gym
cup of Joe. The study,
published in the
Journal of the
International Society
of Sports Nutrition,
foundthata lowdoseof caffeine (200mg),
supplied in chewing
gum, enhanced
the performance
of a group of rugby
players across
a range of tests,
including sprints and
countermovement
jumps. Turn to page
81 for more on the
benefits of caffeine.Chew on this: caffeine in
gum form might be the
new pre-workout magic pill.