Going for a long run? Carb-loading will help you get the most out of those strides, according to a new study in the Journal of Applied Physiology
Going for a long run? Carb-loading will help you get the most out of those strides, according to a new study in the Journal of Applied Physiology.
Two hours before a half marathon, scientists gave a group of runners a carb-based breakfast and special fat blockers that restrict the body’s use of fat for energy. Despite being limited to only carbohydrate stores to tap for fuel, the runners didn’t tire more quickly than usual. “Even though the body has much greater stores of fat than carbohydrates, it breaks down carbs for energy more easily,” explains lead author Jill Leckey. She recommends upping your carb intake 24 hours before any race or distance run that will last longer than 60 minutes.
When people joined a fitness social network, they exercise 100 percent more than those who work out without online buddies, according to new research from the University of Pennsylvania in the US. Seeing how often others with the same goals are exercising and what they’re doing builds a competitive spirit that motivates you to exercise more, explains lead study author Damon Centola. Plus, Damon says, the “positive behaviour signals”, like real-time updates on your pals’ progress, reinforce to you that exercise is the norm among your peers. Got a tracker like Fitbit or Jawbone? Tap into its built-in community. Or download a free app, such as ActiveX (iOS), which lets you join a group, or “pack”, of like-minded exercisers.
Guess what? There’s a science for picking the perfect time slot for sweating, and it may dictate whether you kick butt or bonk. Your body-clock type – that is, whether you’re an early bird, a night owl, or somewhere in between – determines when your energy is at its peak during the day, according to research in the journal Current Biology. If you haven’t found your sweet spot, try to reset your gym clock with the quick guide below.
20% The slope at which it’s just as efficient to walk up a hill as it is to run it. If an incline makes you feel as if you’re climbing a set of stairs, walk it as fast as you can – the calorie burn is the same, with less strain on your joints. Anything easier, run it!
Get it done!
This quick trick will set your exercise motivation to high: Once you’re laced up, make a quick decision you can act on. Rather than waffling (“What do I feel like doing?”), tell yourself the distance you’ll run and to start as soon as you hit the curb. Or decide that you’re going to bang out a set of squats after every 10 minutes on the Versaclimber. Just that simple act of self-determination could short-circuit a lack of drive. “It’s easier to motivate ourselves when we feel as if we power the choices we make,” explains Charles Duhigg, the author of the new book Smarter Faster Better. “In psychology, this is known as the internal locus of control – the feeling that you’re in charge of your destiny.” Now go to it, and set your fitness fate.
