{"id":2763,"date":"2024-07-25T21:02:58","date_gmt":"2024-07-25T21:02:58","guid":{"rendered":"https:\/\/high-end-life.com\/?p=2763"},"modified":"2024-01-04T16:12:04","modified_gmt":"2024-01-04T16:12:04","slug":"get-fit-with-new-health-research","status":"publish","type":"post","link":"https:\/\/high-end-life.com\/?p=2763","title":{"rendered":"Get Fit With New Health Research"},"content":{"rendered":"<p>Seems implausible but a new study in the <em>Journal of the American College of Nutrition<\/em> found that eating a Mediterranean diet improved athletes\u2019 endurance performance in just four days: Runners ran a 5K on two separate occasions \u2014 once after four days of eating a Mediterranean diet and, a few weeks later, once after four days of eating a Western diet. The result: Run times were on average 6 percent faster after the Mediterranean diet. <\/p>\n<p> The Mediterranean diet includes things like whole fruits and veggies, nuts, olive oil, whole grains, limited red meat\/processed foods, limited dairy and refined sugars, and it has long been heralded for its myriad of health benefits. A Western diet, on the other hand, contains more red meat and dairy, is higher in saturated fats and processed food, and includes fewer vegetables and fruits. <\/p>\n<p> Researchers speculate that the anti-inflammatory and antioxidant effects of the Mediterranean diet as well as its alkalizing properties likely led to improved athletic performance. Give it a whirl before your next race \u2014 you could post a personal record!<\/p>\n<h2>Use It or Lose It \u2013 Until You Use It Again<\/h2>\n<p>It\u2019s true that if you stop training your muscles, they will shrink and atrophy, but on a molecular level, you are still as buff as you were before, according to research published in <em>Frontiers in Physiology. <\/em>Muscle growth is accompanied by the addition of new nuclei, and these nuclei persist even when muscle cells shrink because of disuse or even disease. When you start exercising again, those nuclei become reactivated, enabling muscle size and strength to recover more quickly, therefore explaining the \u201cmuscle memory\u201d phenomenon. Research also suggests that you can actually \u201cbank\u201d muscle potentiation in your teens \u2014 adding those critical nuclei early on \u2014 to prevent frailty in old age.<\/p>\n<h2>All Hail HIIPA<\/h2>\n<p>No, not that privacy form you have to fill out at the doc\u2019s office. HIIPA stands for high-intensity incidental physical activity, a short, sharp burst of activity \u2014 such as the much-overused climbing the stairs or toting your groceries to and from the car \u2014 that has you huffing and puffing after a few seconds. A report in the British Journal of Sports Medicine concluded that several HIIPA episodes per day could have significant health benefits for everyone, including improved cardiorespiratory fitness. What\u2019s more, it\u2019s nearly effortless, since these are activities you\u2019re already doing during the day, and requires no equipment and a minimal time commitment.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Seems implausible but a new study in the Journal of the American College of Nutrition found that eating a Mediterranean diet improved athletes\u2019 endurance performance in just four days: Runners ran a 5K on two separate occasions \u2014 once after four days of eating a Mediterranean diet and, a few weeks later, once after four days of eating a Western diet. The result: Run times were on average 6 percent faster after the Mediterranean diet. The Mediterranean diet includes things like whole fruits and veggies, nuts, olive oil, whole grains, limited red meat\/processed foods, limited dairy and refined sugars, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2764,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[114,204,205,206,203,207],"class_list":["post-2763","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-womens-health","tag-healthy-living","tag-mind-and-body","tag-motivation","tag-style-and-beauty","tag-womens-fitness-personalities","tag-womens-health","post--single"],"_links":{"self":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2763","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2763"}],"version-history":[{"count":1,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2763\/revisions"}],"predecessor-version":[{"id":2877,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2763\/revisions\/2877"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/media\/2764"}],"wp:attachment":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}