{"id":28838,"date":"2024-08-03T09:39:37","date_gmt":"2024-08-03T06:39:37","guid":{"rendered":"https:\/\/dietsabc.com\/?p=28838"},"modified":"2025-07-26T20:40:14","modified_gmt":"2025-07-26T17:40:14","slug":"optimal-workout-duration","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/sport\/optimal-workout-duration\/","title":{"rendered":"Optimal workout duration"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"28838\" class=\"elementor elementor-28838\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6e8e74 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=\"6e8e74\" 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-5641d2ca\" data-id=\"5641d2ca\" 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-128b8c24 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"128b8c24\" 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\">Optimal workout duration<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ff4003a elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"1ff4003a\" 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>August 3, 2024<\/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-39aa05a8 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"39aa05a8\" 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\tWhat is the optimal workout duration? How many times a week should I train and what should be the recovery time between workouts?\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-45f43946\" data-id=\"45f43946\" 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-35b022f0 elementor-widget elementor-widget-spacer\" data-id=\"35b022f0\" 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-7d437864 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7d437864\" 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-6c86988f\" data-id=\"6c86988f\" 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-4dccc57f elementor-widget elementor-widget-text-editor\" data-id=\"4dccc57f\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-4dccc57f{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22e5a02 elementor-widget elementor-widget-text-editor\" data-id=\"22e5a02\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<style>.elementor-element-22e5a02{display:none !important}<\/style>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3b012e84 elementor-widget elementor-widget-text-editor\" data-id=\"3b012e84\" data-element_type=\"widget\" data-e-type=\"widget\" data-no-translation=\"\" 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>One of the most common questions asked of private trainers is: &#8220;How long should I train?&#8221;<\/p><p>The answer to this question depends on your goals,\u00a0 current state of health and fitness level.<\/p><p>And.<\/p><p>While following the minimum guidelines for physical activity can help maintain health and help deal with the negative effects of a sedentary lifestyle, losing weight and getting fitter requires more effort.<\/p><p>Recently, the trend in fitness has been towards shorter workouts. However, this is not always effective.<\/p><p>In other words, the length of a workout should not be based on current fitness trends.<\/p><p>Just as you cannot get rid of excess weight accumulated over the years in a few weeks, you cannot get a beautiful and strong body by meeting only the minimum requirements for health maintenance.<\/p><pre>\u00a0<\/pre><h2>Are there any general recommendations on the optimal training duration?<\/h2><p>Unfortunately, there are none.<\/p><p>And.<\/p><p>How long you should train and how many workouts per week you need depends mainly on your goals and the sport you choose.<\/p><p>For example, the training time of a powerlifter differs greatly from that of an ultramarathoner.<\/p><p>Similarly, people looking to get fit will have different training plans and thus training durations than those looking to prove themselves in triathlons, sprints, bodybuilding, etc.<\/p><pre>\u00a0<\/pre><h2>How long should strength training be?<\/h2><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/14-proven-benefits-of-strength-training\/\">Strength training<\/a> usually aims to increase muscle strength, endurance and\/or size. The idea is to gradually overload the body to make it &#8220;adapt&#8221; to the new conditions. The rate of progress depends on:<\/p><ul><li>Age.<\/li><li>Intensity of training.<\/li><li>Number of sets.<\/li><li>Number of repetitions.<\/li><li>Rest time between sets.<\/li><li>Training frequency.<\/li><li>Training experience.<\/li><\/ul><pre>\u00a0<\/pre><p>And &#8211; your goal! If, for example, you want to improve strength and muscle size significantly, you may be ready to spend more time training.<\/p><pre>\u00a0<\/pre><p>Research results on the optimal duration of strength training are contradictory, for example:<\/p><ul><li>A 2020 study on the minimum effective training load <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31797219\/\" target=\"_blank\" rel=\"noopener\">found good strength improvements when participants performed only 1 set of 6-12 repetitions 2 to 3 times per week<\/a>.<\/li><\/ul><p>But.<\/p><ul><li>Other studies have shown <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28755103\/\" target=\"_blank\" rel=\"noopener\">better effects can be achieved by doing multiple sets during each workout<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p>It is also important to consider the length of rest periods between sets.<\/p><p>And.<\/p><p>To make things even more confusing, current recommendations for rest between sets also vary, for example:<\/p><ul><li>One study review from 2015 <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4656698\/\" target=\"_blank\" rel=\"noopener\">recommends a 2-5 minute rest period between sets to increase strength<\/a>.<\/li><\/ul><p>But.<\/p><ul><li>Another review <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2016\/10000\/acute_anabolic_response_and_muscular_adaptation.35.aspx\" target=\"_blank\" rel=\"noopener\">recommends 30-90 seconds of rest between sets to increase hypertrophy or muscle size, and 20-120 seconds between sets to improve muscular endurance<\/a>.<\/li><\/ul><pre>\u00a0<\/pre><p>Between sets, I would recommend the following rest times:<\/p><table><tbody><tr><td width=\"349\"><p style=\"text-align: center;\"><strong>Strength training goal<\/strong><\/p><\/td><td style=\"text-align: center;\" width=\"348\"><p><strong>Rest time between sets<\/strong><\/p><\/td><\/tr><tr><td width=\"349\"><p style=\"text-align: center;\">To increase muscle strength<\/p><\/td><td style=\"text-align: center;\" width=\"348\"><p>2-5 minutes<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"349\"><p>To increase muscle mass<\/p><\/td><td width=\"348\"><p style=\"text-align: center;\">30-90 seconds<\/p><\/td><\/tr><tr><td style=\"text-align: center;\" width=\"349\"><p>To increase muscular endurance<\/p><\/td><td width=\"348\"><p style=\"text-align: center;\">20-120 seconds<\/p><\/td><\/tr><\/tbody><\/table><pre>\u00a0<\/pre><p>Thus, a strength training session of 7-9 exercises can take 20-60 minutes.<\/p><p>There are also some studies on the optimal training duration for different groups of people, for example:<\/p><ul><li>A 2021 review found that children and adolescents may benefit most from strength training that lasts less than 60 minutes.<\/li><li>Another study found that for people with intellectual disabilities, the preferred duration of a single session is 45-60 minutes.<\/li><\/ul><pre>\u00a0<\/pre><p>To reduce the training duration and maintain effectiveness, two or more exercises can be combined (performed in a row without rest) and the rest periods between exercises and sets can be shortened. This can significantly reduce overall fatigue and shorten the duration of the workout &#8211; possibly up to 30 minutes.<\/p><p>Another time-efficient training strategy is to train the upper body one day and the lower body another or to train the shoulders and triceps one day, the back, chest and biceps the next, the legs the third, etc.<\/p><pre>\u00a0<\/pre><h2>How long should a cardio workout be?<\/h2><p>The length of a <a href=\"https:\/\/dietsabc.com\/en\/sport\/cardio-workout\/\">cardio workout<\/a> can also vary depending on your goals.<\/p><p>For example, a triathlete or ultramarathoner will likely have longer workouts than the average person trying to lose a few kilos or improve their overall health.<\/p><pre>\u00a0<\/pre><p>If you want to improve your overall cardiovascular health to manage or prevent high blood pressure or heart failure you should do at least:<\/p><ul><li>150 minutes of moderate-intensity exercise per week, for example &#8211; 30 minutes of walking at a pace &gt; 5.6 km\/h (&gt; 3.5 mph) 5 times a week.<\/li><\/ul><p>Or<\/p><ul><li>75 minutes of vigorous exercise, for example &#8211; 25 minutes of running at a pace &gt;9.7 km\/h (&gt;6 mph) three times a week.<\/li><\/ul><pre>\u00a0<\/pre><p>You can adjust the length and number of workouts to your schedule and needs, like running a slow or moderate pace for 60 minutes 3 days a week, etc.<\/p><pre>\u00a0<\/pre><p>If you want to lose weight, the amount and intensity of cardio exercise should be higher &#8211; you can combine three 30-minute walks with two or three 30-minute runs etc.<\/p><p>And.<\/p><p>To further promote weight loss &#8211; supplement cardio training with a <a href=\"https:\/\/dietsabc.com\/en\/healthy-diet\/balanced-nutrition\/\">balanced diet<\/a> and a slight <a href=\"https:\/\/dietsabc.com\/en\/weight-loss\/calorie-counting-and-weight-loss\/\">calorie deficit<\/a>.<\/p><pre>\u00a0<\/pre><h2>How long should a calisthenics workout be?<\/h2><p>Calisthenics usually involves exercises with your body weight, such as push-ups, pull-ups, jumping jacks and squats.<\/p><p>These exercises are usually not only focused on strength building but also on improving overall health.<\/p><p>Calisthenics exercises can also be used in <a href=\"https:\/\/dietsabc.com\/en\/sport\/hiit-workouts\/\">high-intensity interval training (HIIT)<\/a> &#8211; continuously moving from one exercise to another with little or no rest in between.<\/p><p>This challenges your body from both a strength and cardiovascular point of view.<\/p><pre>\u00a0<\/pre><p>HIIT training has been shown to improve body composition, metabolism and <a href=\"https:\/\/en.wikipedia.org\/wiki\/VO2_max\" target=\"_blank\" rel=\"noopener\">VO2 max<\/a> (a measure of how efficiently your body functions).<\/p><p>In fact, it can be even more effective than traditional strength or cardio training &#8211; a 2021 review found that <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33836261\/\" target=\"_blank\" rel=\"noopener\">just 40 minutes of HIIT twice a week can have health benefits<\/a>.<\/p><p>In other words &#8211; HIIT calisthenics can be a great solution for those who want to work out but don&#8217;t have enough time for a long workout.<\/p><pre>\u00a0<\/pre><h2>How long should I rest between workouts?<\/h2><p>Again, there is no definitive answer to this question, as recovery time depends on the type of workout and how hard it is.<\/p><p>Repeating the same workout for several days in a row means that your body will probably not be able to recover fully and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7284919\/\" target=\"_blank\" rel=\"noopener\">it can lead to excessive fatigue and pain, which in turn can lead to lower workout performance and injury<\/a>.<\/p><p>Therefore.<\/p><p>You should have 1 to 2 rest days between workouts.<\/p><pre>\u00a0<\/pre><h2>How often should I train?<\/h2><p>Studies have shown that strength training as little as once a week can have positive results.<\/p><p>However.<\/p><p>If you want to get in good shape, you should increase the number of workouts to 2-3 times a week.<\/p><pre>\u00a0<\/pre><p>When strength training (either lifting weights or using your body weight), <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29470825\/\" target=\"_blank\" rel=\"noopener\">progress depends more on the total volume of training than on the number of sessions<\/a>.<\/p><p>But.<\/p><p>In cardiovascular or HIIT training, progress depends more on the intensity of the workout &#8211; for example, <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28401638\/\" target=\"_blank\" rel=\"noopener\">HIIT training 3 days a week at a high intensity can be as effective as moderate activity 5-6 days a week<\/a>.<\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/overtraining-syndrome\/\">The most important thing to remember while starting to exercise is not to overdo it.<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31172832\/\" target=\"_blank\" rel=\"noopener\">Too much exercise before the body has adapted to the new conditions can lead to excessive fatigue, overtraining and injury<\/a>.<\/p><p>Therefore.<\/p><p>If you notice excessive pain, fatigue or a decrease in performance &#8211; it&#8217;s better to reduce the frequency or intensity of your workouts, or both.<\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>The optimal workout duration for each individual may vary considerably depending on their body composition, goals and the type of training they choose.<\/p><p>When choosing strength training, 45-60 minutes per session may be sufficient to improve fitness.<\/p><p>While.<\/p><p>For cardiovascular and calisthenic training, 30-60 minutes is optimal.<\/p><pre>\u00a0<\/pre><p>The key is to be consistent and not to &#8220;rush into the bushes&#8221; at the first sign of difficulty or if progress is slower than you first expected.<\/p><p>As long as you are progressing towards your goal, keep up your current workout routine, and <a href=\"https:\/\/dietsabc.com\/en\/diets\/body-recomposition\/\">when the progress slows down<\/a>, increase the intensity, duration or change your workout plan.<\/p><p>How much time you devote to exercising is up to you.<\/p><pre>\u00a0<\/pre><p>Eat tasty, eat balanced, move and &#8211; be healthy!<\/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-50f34fe3 elementor-widget elementor-widget-toggle\" data-id=\"50f34fe3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1351\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1351\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><svg class=\"e-font-icon-svg e-fas-caret-right\" viewbox=\"0 0 192 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M0 384.662V127.338c0-17.818 21.543-26.741 34.142-14.142l128.662 128.662c7.81 7.81 7.81 20.474 0 28.284L34.142 398.804C21.543 411.404 0 402.48 0 384.662z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><svg class=\"elementor-toggle-icon-opened e-font-icon-svg e-fas-caret-up\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Sources<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1351\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1351\"><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35291645\/\" target=\"_blank\" rel=\"noopener\">A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32901442\/\" target=\"_blank\" rel=\"noopener\">Acute Effects of Cluster and Rest Redistribution Set Structures on Mechanical, Metabolic, and Perceptual Fatigue During and After Resistance Training: A Systematic Review and Meta-analysis<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7566185\/\" target=\"_blank\" rel=\"noopener\">Physical Activity and Heart Failure: Taking Steps to Control a Major Public Health Burden<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30003901\/\" target=\"_blank\" rel=\"noopener\">The Effects of Exercise and Physical Activity on Weight Loss and Maintenance<\/a><\/p><p><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html?CDC_AAref_Val=https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\" target=\"_blank\" rel=\"noopener\">What Counts as Physical Activity for Adults<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33836261\/\" target=\"_blank\" rel=\"noopener\">Impact of high-intensity interval training on cardiorespiratory fitness, body composition, physical fitness, and metabolic parameters in older adults: A meta-analysis of randomized controlled trials<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29372481\/\" target=\"_blank\" rel=\"noopener\">The Importance of Muscular Strength: Training Considerations<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7284919\/\" target=\"_blank\" rel=\"noopener\">Intramuscular mechanisms of overtraining<\/a><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-3618f7dd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3618f7dd\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-50 elementor-inner-column elementor-element elementor-element-5a475b92\" data-id=\"5a475b92\" 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-511ef093 elementor-widget elementor-widget-image\" data-id=\"511ef093\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"291\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png\" class=\"attachment-large size-large wp-image-25400\" alt=\"Green envelope with heart\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi.png 439w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-300x199.png 300w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/12\/Zalas-aploksnes-ar-sirdi-18x12.png 18w\" sizes=\"(max-width: 439px) 100vw, 439px\" title=\"\">\t\t\t\t\t\t\t\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<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-53f6a763\" data-id=\"53f6a763\" 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-7b72aedb elementor-widget elementor-widget-text-editor\" data-id=\"7b72aedb\" 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>Help to maintain this site, create interesting articles and delicious low-calorie recipes!<\/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-96bf0e1 elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"96bf0e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a 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57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/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\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/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\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"Share on telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/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\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"Share on email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 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-657e571d\" data-id=\"657e571d\" 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-1ac2944b elementor-widget elementor-widget-heading\" data-id=\"1ac2944b\" 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<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b6a5b36 elementor-widget 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elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7bff0ed8\" data-id=\"7bff0ed8\" 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-4f20b0ef elementor-widget elementor-widget-post-navigation\" data-id=\"4f20b0ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/food-combining\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" 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class=\"post-navigation__next--title\">What is a healthy diet?<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span 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-2b6d4fb2 elementor-widget elementor-widget-heading\" data-id=\"2b6d4fb2\" 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-257c75e1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"257c75e1\" 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-576e0fd0\" data-id=\"576e0fd0\" 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-7656f815 elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"7656f815\" data-element_type=\"widget\" data-e-type=\"widget\" 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-24861 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-svara-samazinasana tag-brokastis tag-dietas tag-svara-samazinasana tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" 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\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24862\" alt=\"Breakfast to eat or not to eat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Brokastis-est-vai-neest.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\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\">\n\t\t\t\tBreakfast - to eat or not to eat?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Is eating breakfast healthy? Does eating breakfast help to lose weight? 8 reasons why you should eat breakfast.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/breakfast-to-eat-or-not-to-eat\/\" aria-label=\"Read more about Brokastis &#8211; \u0113st vai ne\u0113st?\" 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-21825 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-mikrovilnu-krasnis-un-uzturs tag-uzturvielas tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/microwave-ovens-and-healthy-eating\/\" 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\/2023\/04\/Mikrovilnu-krasnis-un-veseligs-uzturs-256x300.jpg\" class=\"attachment-medium size-medium wp-image-21827\" alt=\"Microwave ovens and healthy eating\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Mikrovilnu-krasnis-un-veseligs-uzturs-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Mikrovilnu-krasnis-un-veseligs-uzturs-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/04\/Mikrovilnu-krasnis-un-veseligs-uzturs.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\/healthy-nutrition\/microwave-ovens-and-healthy-eating\/\">\n\t\t\t\tMicrowave ovens and healthy eating\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How do a microwave oven and food cooked or heated in it affect our health?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/microwave-ovens-and-healthy-eating\/\" aria-label=\"Read more about Mikrovi\u013c\u0146u kr\u0101snis un vesel\u012bgs uzturs\" 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-34528 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana category-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/starvation-mode\/\" 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\/2025\/12\/Badosanas-rezims--256x300.jpg\" class=\"attachment-medium size-medium wp-image-34529\" alt=\"Starvation Mode\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/12\/Badosanas-rezims--256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/12\/Badosanas-rezims--10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2025\/12\/Badosanas-rezims-.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\/diets\/starvation-mode\/\">\n\t\t\t\tStarvation Mode\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Does 'starvation mode' really stop the body from burning fat? What actually happens when we eat too little? Why does our metabolism slow down, and how can we create a calorie deficit without stressing the body?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/starvation-mode\/\" aria-label=\"Read more about Bado\u0161an\u0101s re\u017e\u012bms\" 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-11287 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-dazadi category-partikas-produkti tag-holesterins tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" 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\/2021\/07\/Labais-vai-sliktais-holesterins-256x300.jpg\" class=\"attachment-medium size-medium wp-image-11288\" alt=\"Good or bad cholesterol\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Labais-vai-sliktais-holesterins-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Labais-vai-sliktais-holesterins.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\/svara-samazinasana\/good-or-bad-cholesterol\/\">\n\t\t\t\tGood or bad cholesterol?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Cholesterol is widely believed to be bad. But is cholesterol really bad? And to what extent does total blood cholesterol depend on the food we eat?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/good-or-bad-cholesterol\/\" aria-label=\"Read more about Labais vai sliktais holester\u012bns?\" 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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5130e6c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5130e6c\" 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-3f41fec\" data-id=\"3f41fec\" 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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-68931236 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"68931236\" 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-50 elementor-inner-column elementor-element elementor-element-35d1742f\" data-id=\"35d1742f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4b476ea0\" data-id=\"4b476ea0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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\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>What is the optimal workout duration? How many times a week should I train and what should be the recovery time between workouts?<\/p>","protected":false},"author":25,"featured_media":28839,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[253],"class_list":["post-28838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-optimalais-trenina-ilgums"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28838","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=28838"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/28838\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/28839"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=28838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=28838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=28838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}