{"id":15521,"date":"2022-01-01T11:30:25","date_gmt":"2022-01-01T09:30:25","guid":{"rendered":"https:\/\/dietsabc.com\/?p=15521"},"modified":"2023-09-08T00:38:23","modified_gmt":"2023-09-07T21:38:23","slug":"how-to-develop-muscle-strength-and-endurance","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/how-to-develop-muscle-strength-and-endurance\/","title":{"rendered":"How To Develop Muscle Strength And Endurance"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"15521\" class=\"elementor elementor-15521\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-104f837a elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"104f837a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-57489cbe\" data-id=\"57489cbe\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-332350ef animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"332350ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">How To Develop Muscle Strength And Endurance<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-666570af elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"666570af\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 1, 2022<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e13bf66 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"7e13bf66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tHave you been to the gym for a while but can&#039;t see the results? You may not challenge yourself enough.\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-57a02413\" data-id=\"57a02413\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-21c7dfcd elementor-widget elementor-widget-spacer\" data-id=\"21c7dfcd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4566ae6c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4566ae6c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-27e0b931\" data-id=\"27e0b931\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46ec88e elementor-widget elementor-widget-text-editor\" data-id=\"46ec88e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As a fitness professional, I spend a lot of time in the gym and all too often I see people who spend a lot of time developing their physical fitness - but the results are lacking. This article is about how to get the most out of each workout.<\/p><p>A classic example (which makes me confused) is a person who comes to the gym six times a week, trains for almost two hours and does the same exercises each time using exactly the same weights and repetitions for months and months\u2026 and teaches others. His body, of course, does not change.<\/p><p>If you want to not only spend time in the gym, but also improve your physical appearance - you have to challenge yourself. <a href=\"https:\/\/dietsabc.com\/en\/sport\/deep-musculature\/\" target=\"_blank\" rel=\"noopener\">Skeletal muscles<\/a> grows bigger and gets stronger in response to load, so you have to make more and more demands on what you do every time. If you do not gradually overload the muscles, forcing them to do more than they are used to - they have no reason to develop.<\/p><p>The human body does not change unless you force it to change - so you should never be satisfied with what you have achieved. As soon as you stay in the comfort zone and training will no longer challenge your body - your progress will stop.<\/p><pre>\u00a0<\/pre><h2>What is progressive overload?<\/h2><p>This principle is successful <a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\" target=\"_blank\" rel=\"noopener\">strength training<\/a> basically (also called resistance training). The basic idea is that increasing muscle size, strength and endurance requires a constant increase in load. Simply put, if you want to get stronger, you have to constantly make your muscles work harder than they are used to. This usually means increasing the resistance, but there are other ways to increase the overload.<\/p><p>The principle of progressive overload is not just about lifting weights to speed up muscle growth and increase muscle strength - it can also be used <a href=\"https:\/\/www.ucdenver.edu\/docs\/librariesprovider65\/clinical-services\/sports-medicine\/training-for-cardiovascular-fitness.pdf\" target=\"_blank\" rel=\"noopener\">cardiovascular training<\/a>, causing physiological changes affecting aerobic metabolism and the cardiovascular system.<\/p><p>Generally, weight or intensity gain is recommended in the range of 5 to 10% each week, depending on your fitness level. The increase in load should allow the body to adapt gradually, but it should not be too high so as not to create an additional risk of injury.<\/p><pre>\u00a0<\/pre><h2>Load increasing methods<\/h2><h3>Increasing resistance<\/h3><p>The easiest way to increase your workload is to increase your weight. If you perform an exercise using, for example, 20 kg weights and you can perform it more than 10 - 15 times in a row - increase the work weight by 1 - 2 kg. If you can still do the exercise without much effort - add another 1-2 kg and until 11 or 16 times you can no longer perform this exercise.<\/p><p>Remember that there is an inverse relationship between load and repetitions, so increasing the weight of the work will reduce the number of repetitions. This is good, because soon you will be stronger and will be able to do the exercise with less effort - this is the time when the weight of the work needs to be increased again.<\/p><pre>\u00a0<\/pre><h3>Increasing the number of iterations<\/h3><p>If you want to increase your muscle endurance, you can increase the load simply by doing more repetitions. In this case, try to perform the exercise until you can no longer perform it or perform it correctly.<\/p><p>It is believed that performing 8 - 15 repetitions (so that you can no longer perform the exercise 9 or 16 times) stimulates muscle growth, but performing more repetitions - muscle endurance. However, you cannot increase the number of repetitions indefinitely - so it is advisable to combine it with other ways to increase the load.<\/p><pre>\u00a0<\/pre><h3>Increasing the amount of training<\/h3><p>Volume means an increase in the total load of a workout by performing more moves (sets) or adding additional exercises. For example - if you train your back on Tuesdays, you add extra exercises to your back or extra exercises for another muscle group.<\/p><p>Diversification of exercises also helps to increase muscle load. Training each muscle group can be done using many different exercises, and each of them loads this muscle group in a slightly different way. If the day after training, you no longer &quot;feel&quot; your muscles, try other exercises with the same weight and appreciate the difference in feelings.<\/p><pre>\u00a0<\/pre><h3>Increasing the frequency of training<\/h3><p>You can also increase the load by increasing the frequency of your workouts. This method is good for starting a workout. However, try not to overdo it - optimally if you train 3 to 5 times a week. More frequent workouts will not give better results because the muscles need time to recover. For this reason, it is also recommended to employ one and not all muscle groups during one workout, for example: Monday - legs, Wednesday - back, Friday - shoulders and arms.<\/p><pre>\u00a0<\/pre><h3>Reduction of rest time between sets (sets)<\/h3><p>You can also increase the load by reducing the rest interval between walks - the amount of training remains the same, but you do it in a shorter time and the training is generally more intense. Such high-intensity workouts are not suitable for beginners, because if the anaerobic metabolism (glucose and glycogen is converted to energy without the use of oxygen) is &quot;slow&quot; you will simply get tired quickly and will not be able to complete the workout.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" target=\"_blank\" rel=\"noopener\">Read HERE about the effectiveness of training in different heart rate zones<\/a>.<\/p><pre>\u00a0<\/pre><h2>How to make the most of advanced congestion for your benefit<\/h2><p>You can use any of these methods in your training, but to get the most out of them, you must first define exactly what you want to achieve.<\/p><p>If you are interested in building muscle, try to increase the load by increasing the weight of the work and keeping the number of repetitions between 8 and 12, which is optimal if the goal is <a href=\"https:\/\/en.wikipedia.org\/wiki\/Muscle_hypertrophy\" target=\"_blank\" rel=\"noopener\">muscle hypertrophy<\/a> (increasing muscle size).<\/p><p>If you want to focus on strength, increasing your resistance (work weight) and training may be the best choice.<\/p><p>If you want to increase muscle endurance, it will be more appropriate to increase the number of repetitions and training intensity.<\/p><p>Remember about diet - around 70% results depend on exactly what and when you eat. <a href=\"https:\/\/dietsabc.com\/en\/diets\/nutrition-before-and-after-training\/\" target=\"_blank\" rel=\"noopener\">Read more about pre- and post-workout nutrition HERE<\/a>.<\/p><p>As the load increases, your body will try to adapt to it - as a result, your body will change - your muscles will become bigger or more embossed, their strength and endurance will increase. Set yourself more and more ambitious goals, try to achieve them and your progress will be seen both in the mirror and as an influx of energy and well-being.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf97142 elementor-widget elementor-widget-text-editor\" data-id=\"cf97142\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"color: #333333;\"><a style=\"color: #333333;\" href=\"https:\/\/www.freepik.com\/photos\/woman\" target=\"_blank\" rel=\"noopener\">Woman photo created by lyashenko<\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-20437140 elementor-section-boxed elementor-section-height-default 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154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b87fb64\" data-id=\"b87fb64\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-82431ce elementor-widget elementor-widget-heading\" data-id=\"82431ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div 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class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3fe6fe30 elementor-widget elementor-widget-heading\" data-id=\"3fe6fe30\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-39ab0e62 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"39ab0e62\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24633 post type-post status-publish format-standard has-post-thumbnail hentry category-partikas-produkti category-veseligs-uzturs tag-superfoods tag-uzturvielas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/food\/superfoods\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img fetchpriority=\"high\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Superfoods-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24634\" alt=\"Superfoods\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Superfoods-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Superfoods-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Superfoods.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/food\/superfoods\/\">\n\t\t\t\tSuperfoods\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What are superfoods? What are superfoods good for? What do they do, and how are they good for our health and well-being?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/food\/superfoods\/\" aria-label=\"Read more about Superfoods\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-17511 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-svara-samazinasana tag-fitness tag-izvele tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg\" class=\"attachment-medium size-medium wp-image-17512\" alt=\"Me and fitness\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2022\/07\/Ineta-Rijniece_fitness.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\">\n\t\t\t\tMe and fitness\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>About willpower and sport as a way of life.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/me-and-fitness\/\" aria-label=\"Read more about Es un fitness\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-9664 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-kapec-ir-jadzer-udens tag-pec-svetku-dieta tag-svara-samazinasana tag-udens-aizture\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9665\" alt=\"Post-holiday diet\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Pec-svetku-dieta.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\">\n\t\t\t\tPost-holiday diet\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>After the holidays, when I am both well eaten and drunk, I am often asked - What kind of post-holiday diet will help me to drop what I eat during the holidays? The answer is - just no diet!<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/post-holiday-diet\/\" aria-label=\"Read more about P\u0113c sv\u0113tku di\u0113ta\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-27847 post type-post status-publish format-standard has-post-thumbnail hentry category-sports category-dazadi tag-fitness\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-brain\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Fiziska-aktivitate-un-smadzenu-darbiba-256x300.jpg\" class=\"attachment-medium size-medium wp-image-27848\" alt=\"Physical activity and brain\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Fiziska-aktivitate-un-smadzenu-darbiba-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Fiziska-aktivitate-un-smadzenu-darbiba-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2024\/05\/Fiziska-aktivitate-un-smadzenu-darbiba.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-brain\/\">\n\t\t\t\tPhysical activity and brain\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How does physical activity affect our brain function? Can regular physical activity help improve memory and thinking skills?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/sport\/physical-activity-and-brain\/\" aria-label=\"Read more about Fizisk\u0101 aktivit\u0101te un smadze\u0146u darb\u012bba\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Have you been to the gym for a while but can&#039;t see the results? You may not challenge yourself enough.<\/p>","protected":false},"author":25,"featured_media":15522,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[150,149,151,152],"class_list":["post-15521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-muskulu-izturiba","tag-muskulu-speks","tag-progresiva-parslodze","tag-slodzes-palielinasana"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=15521"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/15521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/15522"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=15521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=15521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=15521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}