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.
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