Ever wonder why some people seem built for marathons while others excel at sprinting or heavy lifting? Part of the answer lies in muscle fiber type. Your muscles are made up of two main fiber types — slow-twitch (Type I) and fast-twitch (Type II) — and understanding how they work can help you set realistic expectations for your training.

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Exercise is one of the most powerful tools for improving long-term health, but more isn't always better. Understanding both the benefits and the risks can help you build a routine that keeps you safe while maximizing the payoff.

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Jicama is a starchy root vegetable that provides a crunchy texture to fresh salads. It is low in calories and high in vitamin C, with a mild flavor that complements both sweet and savory ingredients.

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High-protein, low-carbohydrate diets come in many forms. Doctors prescribe some to help manage conditions like diabetes, while others may put you at risk for nutrient deficiencies. Before cutting carbs, it's worth taking a close look at what the plan actually involves and whether it supports your long-term health, rather than serving as a quick fix for weight loss. Here are six things to consider first.

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Minimize muscle loss.

When you're trying to lose weight, cutting calories too aggressively can cause you to lose lean muscle along with fat. Regular strength training helps counteract this effect. Pairing strength training with adequate calorie and protein intake supports muscle growth and helps prevent further muscle loss.

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Peanut flour is rich in protein and fiber and has a light, airy texture that blends well into shakes, cereals, and yogurt. It boosts the nutritional value of your breakfast while adding a pleasant nutty flavor.

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Easy On the Joints

When you are waist-deep in water, your body carries only 50 percent of your body weight. When the water is chest level, only 25 to 35 percent of your body weight is carried. Whether you are swimming laps or taking a deep-end aquatics class, water exercise gives your joints a break from the pounding common in other activities such as running, tennis, or kickboxing. It has also been shown to increase joint use and reduce joint pain among those with osteoarthritis.

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While excess weight can negatively affect your health, research shows that where your body stores fat may be a better indicator of your overall disease risk.

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Experts recommend getting at least 150 minutes of moderate-intensity exercise each week for improved health. It is easy to count minutes, but how do you determine your intensity? Using the rate of perceived exertion scale or the simple talk test will help ensure you reach a moderate intensity without needing high-tech gadgets.

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This smoothie combines seasonal fruit with almond milk and almond meal for a snack that is balanced in carbohydrates, healthy fat, fiber, and protein. The honey and spices give it a flavor reminiscent of peach pie.

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