customise your body

As with any finely-tuned machine, your body’s inner workings can be tweaked to deliver even higher levels of performance today, and toughened to save costly repairs down the line. Use this guide to keep your machine thoroughly pimped – however many miles you put on the clock.

(Words Matt Gilbert Illustration by Spoky Pooka)

IMPROVE YOUR LUNG POWER

Brunel University research found that even low levels of pollution can reduce your lungs’ ability to deliver oxygen to the blood by up to 5% when exercising. Cyclists and runners are especially vulnerable, as higher breathing rates increase the amount of particles they inhale.

YOUR MOVE

Brunel University research found that even low levels of pollution can reduce your lungs’ ability to deliver oxygen to the blood by up to 5% when exercising. Cyclists and runners are especially vulnerable, as higher breathing rates increase the amount of particles they inhale.

DODGE HEART FAILURE

Beat-to-beat changes in heart rate – known as heart rate variability (HRV) – are the sign of a healthy heart.

YOUR MOVE

HRV was 15% higher in yoga practitioners, research in the International Journal of Medical Engineering and Informatics revealed. Try this move from Triyoga teacher Jane Kersel: Form a plank position and push back into your heels. Keep your tailbone moving towards your heels and feel your core engage. Inhale. As you exhale, force the air out by contracting your belly muscles away from the floor. Repeat 20 times. Rest. Do two more sets.

UPGRADE YOUR BLOOD SUPPLY

Your blood vessels deliver fuel and oxygen to your muscles and clear away waste products. It’s well established that regular aerobic exercise keeps them in full working order.

YOUR MOVE

High-intensity interval training (HIT) improves the function and structure of your blood vessels in a fraction of the time, particularly the arteries that deliver blood to our muscles and heart, according to US research from McMaster University. Perform 10 all-out, one-minute blasts on a stationary bike with one minute of rest in between each. Doing it three times a week will definitely get the blood flowing.

tulis, menyanyi dan melukis

aku mmg byk menulis. lg kat blog, kat dlm class, kat kertas mane2 yg ade. sbb aq rase boring aje, aku akan menulis. dan yg aq tahu, bile aq menulis, aku tak heran pn kalo org xbace. masalahnye, ade ke org nak bace?? hahaha. tu la persoalan yg ade. ade ke yg bace? sbb ape aku ckp mcm tu. sbb aku ni pn, bkn nye suke bace blog org. mls. aku tulis blog ni pn sbb aq rase nak tulis, aku tulis. bkn ade ape2 pn. mengikut pakar psychology, menulis, melukis dan menyanyi, ade la sebahagian cara utk kite melepas kan tekanan atau bosan atau utk meluah kan sesuatu. mmg betol pn. bile kite tgh mara, dgn tulis or melukis, bole la mengurang kan rase stress itu. kan?

so, utk aku, aku menulis utk lepas kan rase boring tak puas hati, geram, suke akan sesuatu dan sebagainye. dan aku suke menulis utk benda2 yg kosong. maknenye, saje2. sekadar utk mempractikkan penulisan yg sedia ade ni. mungkin satu ari aku nak ubah penulisan kpd bahase italy. serononye. xsabar. sbb da byk belajar utk buat ayat dgn care yg betul. best.

jd, kalo nak bace, bace aje. tak mau bace pn, xpe. sbb tak memberi kesan kepada aku. hehehe. jd jgn la mara kalo aku xbace blog korang. sbb aku hanye bace utk entry yg seronok utk di bace aje :)