18 MUSCLE & FITNESS / NOVEMBER 2017
HIT THE WAL
WALNUTS ARE
AWESOME FOR
YOU R GU T
Eating more walnuts can
bump up levels of good
bacteria and drop levels
of harmful bacteria, Also,
Harvard just found that
walnuts can reduce cravings
for junk food. Aim to eat 25
nuts a day (walnuts, almonds,
pistachios and cashews).T RA I N NEWS
CLOCKWISE FROM LEFT: JACOB LUND/STOCKSY; GETTY IMAGES; BONNINSTUDIO/STOCKSY; GETTY IMAGESSPACE OUT
WORKOUT TIMING IS KEY
Lifting weights tires out the body, so space out your cardio accordingly, says a new
study. “We want to increase the awareness of resistance-training-induced fatigue to
limit the carryover effects of fatigue from resistance to endurance training sessions,”
says the study’s Dr Kenji Doma, adding that the typical 40- to 60-minute lift causes
physiologicalstressthatcanlastforafewdays,comparedwiththe24hoursrequired
to bounce back from a run or other endurance training. (James Cook Uni, Qld )Percentage of people who quit
going to the gym after one week,
even after they were paid (up to $
in Amazon gift cards) to exercise.
(Case Western Reserve Uni, US)HIIT IT
HIIT CAN SLOW
DOWN AGEING
High-intensity interval
training raises your heart rate
and sheds fat. But it can also
slow down the ageing process
by making cells produce more
proteins to fuel mitochondria- which powers cells – leading
to more mitochondrial
capacity. (Cell Metabolism)
After hitting the
weights hard, take
a break. Don’t go
straight into cardio.GET ON UP
WALK WHILE
AT WO R K
Both short walking
breaks and 30 minutes
of continuous walking
lower fats in the blood. A
combo of the two is even
better for metabolic
health. (Journal of
Clinical Lipidology)