cardiovascular fitness

Featured

Human Hearts Evolved for Endurance — and They Need It to Stay Healthy
ByMtbApp September 25, 2019September 25, 2019

Human Hearts Evolved for Endurance — and They Need It to Stay Healthy

Read More Human Hearts Evolved for Endurance — and They Need It to Stay Healthy

MTBApp Trail Assistant

Trails · Races · MTB Advice v2.0

img:is([sizes=auto i],[sizes^="auto," i]){contain-intrinsic-size:3000px 1500px}img.wp-smiley,img.emoji{display:inline !important;border:none !important;box-shadow:none !important;height:1em !important;width:1em !important;margin:0 .07em !important;vertical-align:-.1em !important;background:none !important;padding:0 !important}:root{--wp-block-synced-color:#7a00df;--wp-block-synced-color--rgb:122,0,223;--wp-bound-block-color:var(--wp-block-synced-color);--wp-editor-canvas-background:#ddd;--wp-admin-theme-color:#007cba;--wp-admin-theme-color--rgb:0,124,186;--wp-admin-theme-color-darker-10:#006ba1;--wp-admin-theme-color-darker-10--rgb:0,107,160.5;--wp-admin-theme-color-darker-20:#005a87;--wp-admin-theme-color-darker-20--rgb:0,90,135;--wp-admin-border-width-focus:2px}@media (min-resolution:192dpi){:root{--wp-admin-border-width-focus:1.5px}}.wp-element-button{cursor:pointer}:root .has-very-light-gray-background-color{background-color:#eee}:root .has-very-dark-gray-background-color{background-color:#313131}:root .has-very-light-gray-color{color:#eee}:root .has-very-dark-gray-color{color:#313131}:root .has-vivid-green-cyan-to-vivid-cyan-blue-gradient-background{background:linear-gradient(135deg,#00d084,#0693e3)}:root .has-purple-crush-gradient-background{background:linear-gradient(135deg,#34e2e4,#4721fb 50%,#ab1dfe)}:root .has-hazy-dawn-gradient-background{background:linear-gradient(135deg,#faaca8,#dad0ec)}:root .has-subdued-olive-gradient-background{background:linear-gradient(135deg,#fafae1,#67a671)}:root .has-atomic-cream-gradient-background{background:linear-gradient(135deg,#fdd79a,#004a59)}:root .has-nightshade-gradient-background{background:linear-gradient(135deg,#330968,#31cdcf)}:root .has-midnight-gradient-background{background:linear-gradient(135deg,#020381,#2874fc)}:root{--wp--preset--font-size--normal:16px;--wp--preset--font-size--huge:42px}.has-regular-font-size{font-size:1em}.has-larger-font-size{font-size:2.625em}.has-normal-font-size{font-size:var(--wp--preset--font-size--normal)}.has-huge-font-size{font-size:var(--wp--preset--font-size--huge)}.has-text-align-center{text-align:center}.has-text-align-left{text-align:left}.has-text-align-right{text-align:right}.has-fit-text{white-space:nowrap !important}#end-resizable-editor-section{display:none}.aligncenter{clear:both}.items-justified-left{justify-content:flex-start}.items-justified-center{justify-content:center}.items-justified-right{justify-content:flex-end}.items-justified-space-between{justify-content:space-between}.screen-reader-text{border:0;clip-path:inset(50%);height:1px;margin:-1px;overflow:hidden;padding:0;position:absolute;width:1px;word-wrap:normal !important}.screen-reader-text:focus{background-color:#ddd;clip-path:none;color:#444;display:block;font-size:1em;height:auto;left:5px;line-height:normal;padding:15px 23px 14px;text-decoration:none;top:5px;width:auto;z-index:100000}html :where(.has-border-color){border-style:solid}html :where([style*=border-top-color]){border-top-style:solid}html :where([style*=border-right-color]){border-right-style:solid}html :where([style*=border-bottom-color]){border-bottom-style:solid}html :where([style*=border-left-color]){border-left-style:solid}html :where([style*=border-width]){border-style:solid}html :where([style*=border-top-width]){border-top-style:solid}html :where([style*=border-right-width]){border-right-style:solid}html :where([style*=border-bottom-width]){border-bottom-style:solid}html :where([style*=border-left-width]){border-left-style:solid}html :where(img[class*=wp-image-]){height:auto;max-width:100%}:where(figure){margin:0 0 1em}html :where(.is-position-sticky){--wp-admin--admin-bar--position-offset:var(--wp-admin--admin-bar--height,0px)}@media screen and (max-width:600px){html :where(.is-position-sticky){--wp-admin--admin-bar--position-offset:0px}}.wp-block-button__link{color:#fff;background-color:#32373c;border-radius:9999px;box-shadow:none;text-decoration:none;padding:calc(.667em + 2px) calc(1.333em + 2px);font-size:1.125em}.wp-block-file__button{background:#32373c;color:#fff;text-decoration:none}:root{--wp--preset--aspect-ratio--square:1;--wp--preset--aspect-ratio--4-3:4/3;--wp--preset--aspect-ratio--3-4:3/4;--wp--preset--aspect-ratio--3-2:3/2;--wp--preset--aspect-ratio--2-3:2/3;--wp--preset--aspect-ratio--16-9:16/9;--wp--preset--aspect-ratio--9-16:9/16;--wp--preset--color--black:#000;--wp--preset--color--cyan-bluish-gray:#abb8c3;--wp--preset--color--white:#fff;--wp--preset--color--pale-pink:#f78da7;--wp--preset--color--vivid-red:#cf2e2e;--wp--preset--color--luminous-vivid-orange:#ff6900;--wp--preset--color--luminous-vivid-amber:#fcb900;--wp--preset--color--light-green-cyan:#7bdcb5;--wp--preset--color--vivid-green-cyan:#00d084;--wp--preset--color--pale-cyan-blue:#8ed1fc;--wp--preset--color--vivid-cyan-blue:#0693e3;--wp--preset--color--vivid-purple:#9b51e0;--wp--preset--color--theme-palette-1:var(--global-palette1);--wp--preset--color--theme-palette-2:var(--global-palette2);--wp--preset--color--theme-palette-3:var(--global-palette3);--wp--preset--color--theme-palette-4:var(--global-palette4);--wp--preset--color--theme-palette-5:var(--global-palette5);--wp--preset--color--theme-palette-6:var(--global-palette6);--wp--preset--color--theme-palette-7:var(--global-palette7);--wp--preset--color--theme-palette-8:var(--global-palette8);--wp--preset--color--theme-palette-9:var(--global-palette9);--wp--preset--color--theme-palette-10:var(--global-palette10);--wp--preset--color--theme-palette-11:var(--global-palette11);--wp--preset--color--theme-palette-12:var(--global-palette12);--wp--preset--color--theme-palette-13:var(--global-palette13);--wp--preset--color--theme-palette-14:var(--global-palette14);--wp--preset--color--theme-palette-15:var(--global-palette15);--wp--preset--gradient--vivid-cyan-blue-to-vivid-purple:linear-gradient(135deg,#0693e3 0%,#9b51e0 100%);--wp--preset--gradient--light-green-cyan-to-vivid-green-cyan:linear-gradient(135deg,#7adcb4 0%,#00d082 100%);--wp--preset--gradient--luminous-vivid-amber-to-luminous-vivid-orange:linear-gradient(135deg,#fcb900 0%,#ff6900 100%);--wp--preset--gradient--luminous-vivid-orange-to-vivid-red:linear-gradient(135deg,#ff6900 0%,#cf2e2e 100%);--wp--preset--gradient--very-light-gray-to-cyan-bluish-gray:linear-gradient(135deg,#eee 0%,#a9b8c3 100%);--wp--preset--gradient--cool-to-warm-spectrum:linear-gradient(135deg,#4aeadc 0%,#9778d1 20%,#cf2aba 40%,#ee2c82 60%,#fb6962 80%,#fef84c 100%);--wp--preset--gradient--blush-light-purple:linear-gradient(135deg,#ffceec 0%,#9896f0 100%);--wp--preset--gradient--blush-bordeaux:linear-gradient(135deg,#fecda5 0%,#fe2d2d 50%,#6b003e 100%);--wp--preset--gradient--luminous-dusk:linear-gradient(135deg,#ffcb70 0%,#c751c0 50%,#4158d0 100%);--wp--preset--gradient--pale-ocean:linear-gradient(135deg,#fff5cb 0%,#b6e3d4 50%,#33a7b5 100%);--wp--preset--gradient--electric-grass:linear-gradient(135deg,#caf880 0%,#71ce7e 100%);--wp--preset--gradient--midnight:linear-gradient(135deg,#020381 0%,#2874fc 100%);--wp--preset--font-size--small:var(--global-font-size-small);--wp--preset--font-size--medium:var(--global-font-size-medium);--wp--preset--font-size--large:var(--global-font-size-large);--wp--preset--font-size--x-large:42px;--wp--preset--font-size--larger:var(--global-font-size-larger);--wp--preset--font-size--xxlarge:var(--global-font-size-xxlarge);--wp--preset--spacing--20:.44rem;--wp--preset--spacing--30:.67rem;--wp--preset--spacing--40:1rem;--wp--preset--spacing--50:1.5rem;--wp--preset--spacing--60:2.25rem;--wp--preset--spacing--70:3.38rem;--wp--preset--spacing--80:5.06rem;--wp--preset--shadow--natural:6px 6px 9px rgba(0,0,0,.2);--wp--preset--shadow--deep:12px 12px 50px rgba(0,0,0,.4);--wp--preset--shadow--sharp:6px 6px 0px rgba(0,0,0,.2);--wp--preset--shadow--outlined:6px 6px 0px -3px #fff,6px 6px #000;--wp--preset--shadow--crisp:6px 6px 0px #000}:where(.is-layout-flex){gap:.5em}:where(.is-layout-grid){gap:.5em}body .is-layout-flex{display:flex}.is-layout-flex{flex-wrap:wrap;align-items:center}.is-layout-flex>:is(*, div){margin:0}body .is-layout-grid{display:grid}.is-layout-grid>:is(*, div){margin:0}:where(.wp-block-columns.is-layout-flex){gap:2em}:where(.wp-block-columns.is-layout-grid){gap:2em}:where(.wp-block-post-template.is-layout-flex){gap:1.25em}:where(.wp-block-post-template.is-layout-grid){gap:1.25em}.has-black-color{color:var(--wp--preset--color--black) !important}.has-cyan-bluish-gray-color{color:var(--wp--preset--color--cyan-bluish-gray) !important}.has-white-color{color:var(--wp--preset--color--white) !important}.has-pale-pink-color{color:var(--wp--preset--color--pale-pink) !important}.has-vivid-red-color{color:var(--wp--preset--color--vivid-red) !important}.has-luminous-vivid-orange-color{color:var(--wp--preset--color--luminous-vivid-orange) !important}.has-luminous-vivid-amber-color{color:var(--wp--preset--color--luminous-vivid-amber) !important}.has-light-green-cyan-color{color:var(--wp--preset--color--light-green-cyan) !important}.has-vivid-green-cyan-color{color:var(--wp--preset--color--vivid-green-cyan) !important}.has-pale-cyan-blue-color{color:var(--wp--preset--color--pale-cyan-blue) !important}.has-vivid-cyan-blue-color{color:var(--wp--preset--color--vivid-cyan-blue) !important}.has-vivid-purple-color{color:var(--wp--preset--color--vivid-purple) !important}.has-black-background-color{background-color:var(--wp--preset--color--black) !important}.has-cyan-bluish-gray-background-color{background-color:var(--wp--preset--color--cyan-bluish-gray) !important}.has-white-background-color{background-color:var(--wp--preset--color--white) !important}.has-pale-pink-background-color{background-color:var(--wp--preset--color--pale-pink) !important}.has-vivid-red-background-color{background-color:var(--wp--preset--color--vivid-red) !important}.has-luminous-vivid-orange-background-color{background-color:var(--wp--preset--color--luminous-vivid-orange) !important}.has-luminous-vivid-amber-background-color{background-color:var(--wp--preset--color--luminous-vivid-amber) !important}.has-light-green-cyan-background-color{background-color:var(--wp--preset--color--light-green-cyan) !important}.has-vivid-green-cyan-background-color{background-color:var(--wp--preset--color--vivid-green-cyan) !important}.has-pale-cyan-blue-background-color{background-color:var(--wp--preset--color--pale-cyan-blue) !important}.has-vivid-cyan-blue-background-color{background-color:var(--wp--preset--color--vivid-cyan-blue) !important}.has-vivid-purple-background-color{background-color:var(--wp--preset--color--vivid-purple) !important}.has-black-border-color{border-color:var(--wp--preset--color--black) !important}.has-cyan-bluish-gray-border-color{border-color:var(--wp--preset--color--cyan-bluish-gray) !important}.has-white-border-color{border-color:var(--wp--preset--color--white) !important}.has-pale-pink-border-color{border-color:var(--wp--preset--color--pale-pink) !important}.has-vivid-red-border-color{border-color:var(--wp--preset--color--vivid-red) !important}.has-luminous-vivid-orange-border-color{border-color:var(--wp--preset--color--luminous-vivid-orange) !important}.has-luminous-vivid-amber-border-color{border-color:var(--wp--preset--color--luminous-vivid-amber) !important}.has-light-green-cyan-border-color{border-color:var(--wp--preset--color--light-green-cyan) !important}.has-vivid-green-cyan-border-color{border-color:var(--wp--preset--color--vivid-green-cyan) !important}.has-pale-cyan-blue-border-color{border-color:var(--wp--preset--color--pale-cyan-blue) !important}.has-vivid-cyan-blue-border-color{border-color:var(--wp--preset--color--vivid-cyan-blue) !important}.has-vivid-purple-border-color{border-color:var(--wp--preset--color--vivid-purple) !important}.has-vivid-cyan-blue-to-vivid-purple-gradient-background{background:var(--wp--preset--gradient--vivid-cyan-blue-to-vivid-purple) !important}.has-light-green-cyan-to-vivid-green-cyan-gradient-background{background:var(--wp--preset--gradient--light-green-cyan-to-vivid-green-cyan) !important}.has-luminous-vivid-amber-to-luminous-vivid-orange-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-amber-to-luminous-vivid-orange) !important}.has-luminous-vivid-orange-to-vivid-red-gradient-background{background:var(--wp--preset--gradient--luminous-vivid-orange-to-vivid-red) !important}.has-very-light-gray-to-cyan-bluish-gray-gradient-background{background:var(--wp--preset--gradient--very-light-gray-to-cyan-bluish-gray) !important}.has-cool-to-warm-spectrum-gradient-background{background:var(--wp--preset--gradient--cool-to-warm-spectrum) !important}.has-blush-light-purple-gradient-background{background:var(--wp--preset--gradient--blush-light-purple) !important}.has-blush-bordeaux-gradient-background{background:var(--wp--preset--gradient--blush-bordeaux) !important}.has-luminous-dusk-gradient-background{background:var(--wp--preset--gradient--luminous-dusk) !important}.has-pale-ocean-gradient-background{background:var(--wp--preset--gradient--pale-ocean) !important}.has-electric-grass-gradient-background{background:var(--wp--preset--gradient--electric-grass) !important}.has-midnight-gradient-background{background:var(--wp--preset--gradient--midnight) !important}.has-small-font-size{font-size:var(--wp--preset--font-size--small) !important}.has-medium-font-size{font-size:var(--wp--preset--font-size--medium) !important}.has-large-font-size{font-size:var(--wp--preset--font-size--large) !important}.has-x-large-font-size{font-size:var(--wp--preset--font-size--x-large) !important}:root{--global-palette1:#2b6cb0;--global-palette2:#215387;--global-palette3:#1a202c;--global-palette4:#2d3748;--global-palette5:#4a5568;--global-palette6:#718096;--global-palette7:#edf2f7;--global-palette8:#f7fafc;--global-palette9:#fff;--global-palette10:oklch(from var(--global-palette1) calc(l + .1 * ( 1 - l )) calc(c * 1) calc(h + 180) / 100%);--global-palette11:#13612e;--global-palette12:#1159af;--global-palette13:#b82105;--global-palette14:#f7630c;--global-palette15:#f5a524;--global-palette9rgb:255,255,255;--global-palette-highlight:var(--global-palette1);--global-palette-highlight-alt:var(--global-palette2);--global-palette-highlight-alt2:var(--global-palette9);--global-palette-btn-bg:var(--global-palette1);--global-palette-btn-bg-hover:var(--global-palette2);--global-palette-btn:var(--global-palette9);--global-palette-btn-hover:var(--global-palette9);--global-palette-btn-sec-bg:var(--global-palette7);--global-palette-btn-sec-bg-hover:var(--global-palette2);--global-palette-btn-sec:var(--global-palette3);--global-palette-btn-sec-hover:var(--global-palette9);--global-body-font-family:Outfit,var(--global-fallback-font);--global-heading-font-family:"Bebas Neue",var(--global-fallback-font);--global-primary-nav-font-family:inherit;--global-fallback-font:sans-serif;--global-display-fallback-font:sans-serif;--global-content-width:1290px;--global-content-wide-width:calc(1290px + 230px);--global-content-narrow-width:842px;--global-content-edge-padding:1.5rem;--global-content-boxed-padding:2rem;--global-calc-content-width:calc(1290px - var(--global-content-edge-padding) - var(--global-content-edge-padding));--wp--style--global--content-size:var(--global-calc-content-width)}.wp-site-blocks{--global-vw:calc(100vw - ( .5 * var(--scrollbar-offset) ))}body{background:var(--global-palette8)}body,input,select,optgroup,textarea{font-style:normal;font-weight:400;font-size:16px;line-height:1.6;font-family:var(--global-body-font-family);color:var(--global-palette4)}.content-bg,body.content-style-unboxed .site{background:var(--global-palette9)}h1,h2,h3,h4,h5,h6{font-family:var(--global-heading-font-family)}h1{font-weight:700;font-size:32px;line-height:1.5;color:var(--global-palette3)}h2{font-weight:700;font-size:28px;line-height:1.5;color:var(--global-palette3)}h3{font-weight:700;font-size:24px;line-height:1.5;color:var(--global-palette3)}h4{font-weight:700;font-size:22px;line-height:1.5;color:var(--global-palette4)}h5{font-weight:700;font-size:20px;line-height:1.5;color:var(--global-palette4)}h6{font-weight:700;font-size:18px;line-height:1.5;color:var(--global-palette5)}.entry-hero .kadence-breadcrumbs{max-width:1290px}.site-container,.site-header-row-layout-contained,.site-footer-row-layout-contained,.entry-hero-layout-contained,.comments-area,.alignfull>.wp-block-cover__inner-container,.alignwide>.wp-block-cover__inner-container{max-width:var(--global-content-width)}.content-width-narrow .content-container.site-container,.content-width-narrow .hero-container.site-container{max-width:var(--global-content-narrow-width)}@media all and (min-width: 1520px){.wp-site-blocks .content-container .alignwide{margin-left:-115px;margin-right:-115px;width:unset;max-width:unset}}@media all and (min-width: 1102px){.content-width-narrow .wp-site-blocks .content-container .alignwide{margin-left:-130px;margin-right:-130px;width:unset;max-width:unset}}.content-style-boxed .wp-site-blocks .entry-content .alignwide{margin-left:calc(-1 * var(--global-content-boxed-padding));margin-right:calc(-1 * var(--global-content-boxed-padding))}.content-area{margin-top:5rem;margin-bottom:5rem}@media all and (max-width: 1024px){.content-area{margin-top:3rem;margin-bottom:3rem}}@media all and (max-width: 767px){.content-area{margin-top:2rem;margin-bottom:2rem}}@media all and (max-width: 1024px){:root{--global-content-boxed-padding:2rem}}@media all and (max-width: 767px){:root{--global-content-boxed-padding:1.5rem}}.entry-content-wrap{padding:2rem}@media all and (max-width: 1024px){.entry-content-wrap{padding:2rem}}@media all and (max-width: 767px){.entry-content-wrap{padding:1.5rem}}.entry.single-entry{box-shadow:0px 15px 15px -10px rgba(0,0,0,.05)}.entry.loop-entry{box-shadow:0px 15px 15px -10px rgba(0,0,0,.05)}.loop-entry .entry-content-wrap{padding:2rem}@media all and (max-width: 1024px){.loop-entry .entry-content-wrap{padding:2rem}}@media all and (max-width: 767px){.loop-entry .entry-content-wrap{padding:1.5rem}}button,.button,.wp-block-button__link,input[type="button"],input[type="reset"],input[type="submit"],.fl-button,.elementor-button-wrapper .elementor-button,.wc-block-components-checkout-place-order-button,.wc-block-cart__submit{box-shadow:0px 0px 0px -7px rgba(0,0,0,0)}button:hover,button:focus,button:active,.button:hover,.button:focus,.button:active,.wp-block-button__link:hover,.wp-block-button__link:focus,.wp-block-button__link:active,input[type="button"]:hover,input[type="button"]:focus,input[type="button"]:active,input[type="reset"]:hover,input[type="reset"]:focus,input[type="reset"]:active,input[type="submit"]:hover,input[type="submit"]:focus,input[type="submit"]:active,.elementor-button-wrapper .elementor-button:hover,.elementor-button-wrapper .elementor-button:focus,.elementor-button-wrapper .elementor-button:active,.wc-block-cart__submit:hover{box-shadow:0px 15px 25px -7px rgba(0,0,0,.1)}.kb-button.kb-btn-global-outline.kb-btn-global-inherit{padding-top:calc(px - 2px);padding-right:calc(px - 2px);padding-bottom:calc(px - 2px);padding-left:calc(px - 2px)}@media all and (min-width: 1025px){.transparent-header .entry-hero .entry-hero-container-inner{padding-top:80px}}@media all and (max-width: 1024px){.mobile-transparent-header .entry-hero .entry-hero-container-inner{padding-top:80px}}@media all and (max-width: 767px){.mobile-transparent-header .entry-hero .entry-hero-container-inner{padding-top:80px}}@media all and (max-width: 1024px){.mobile-transparent-header #masthead{position:absolute;left:0px;right:0px;z-index:100}.kadence-scrollbar-fixer.mobile-transparent-header #masthead{right:var(--scrollbar-offset,0)}.mobile-transparent-header #masthead,.mobile-transparent-header .site-top-header-wrap .site-header-row-container-inner,.mobile-transparent-header .site-main-header-wrap .site-header-row-container-inner,.mobile-transparent-header .site-bottom-header-wrap .site-header-row-container-inner{background:transparent}.site-header-row-tablet-layout-fullwidth,.site-header-row-tablet-layout-standard{padding:0px}}@media all and (min-width: 1025px){.transparent-header #masthead{position:absolute;left:0px;right:0px;z-index:100}.transparent-header.kadence-scrollbar-fixer #masthead{right:var(--scrollbar-offset,0)}.transparent-header #masthead,.transparent-header .site-top-header-wrap .site-header-row-container-inner,.transparent-header .site-main-header-wrap .site-header-row-container-inner,.transparent-header .site-bottom-header-wrap .site-header-row-container-inner{background:transparent}}.site-branding a.brand img{max-width:200px}.site-branding a.brand img.svg-logo-image{width:200px}.site-branding{padding:0px 0px 0px 0px}#masthead,#masthead .kadence-sticky-header.item-is-fixed:not(.item-at-start):not(.site-header-row-container):not(.site-main-header-wrap),#masthead .kadence-sticky-header.item-is-fixed:not(.item-at-start)>.site-header-row-container-inner{background:#fff}.site-main-header-inner-wrap{min-height:80px}.header-navigation[class*="header-navigation-style-underline"] .header-menu-container.primary-menu-container>ul>li>a:after{width:calc(100% - 1.2em)}.main-navigation .primary-menu-container>ul>li.menu-item>a{padding-left:calc(1.2em / 2);padding-right:calc(1.2em / 2);padding-top:.6em;padding-bottom:.6em;color:var(--global-palette5)}.main-navigation .primary-menu-container>ul>li.menu-item .dropdown-nav-special-toggle{right:calc(1.2em / 2)}.main-navigation .primary-menu-container>ul>li.menu-item>a:hover{color:var(--global-palette-highlight)}.main-navigation .primary-menu-container>ul>li.menu-item.current-menu-item>a{color:var(--global-palette3)}.header-navigation .header-menu-container ul ul.sub-menu,.header-navigation .header-menu-container ul ul.submenu{background:var(--global-palette3);box-shadow:0px 2px 13px 0px rgba(0,0,0,.1)}.header-navigation .header-menu-container ul ul li.menu-item,.header-menu-container ul.menu>li.kadence-menu-mega-enabled>ul>li.menu-item>a{border-bottom:1px solid rgba(255,255,255,.1);border-radius:0px 0px 0px 0px}.header-navigation .header-menu-container ul ul li.menu-item>a{width:200px;padding-top:1em;padding-bottom:1em;color:var(--global-palette8);font-size:12px}.header-navigation .header-menu-container ul ul li.menu-item>a:hover{color:var(--global-palette9);background:var(--global-palette4);border-radius:0px 0px 0px 0px}.header-navigation .header-menu-container ul ul li.menu-item.current-menu-item>a{color:var(--global-palette9);background:var(--global-palette4);border-radius:0px 0px 0px 0px}.mobile-toggle-open-container .menu-toggle-open,.mobile-toggle-open-container .menu-toggle-open:focus{color:var(--global-palette5);padding:.4em .6em .4em .6em;font-size:14px}.mobile-toggle-open-container .menu-toggle-open.menu-toggle-style-bordered{border:1px solid currentColor}.mobile-toggle-open-container .menu-toggle-open .menu-toggle-icon{font-size:20px}.mobile-toggle-open-container .menu-toggle-open:hover,.mobile-toggle-open-container .menu-toggle-open:focus-visible{color:var(--global-palette-highlight)}.mobile-navigation ul li{font-size:14px}.mobile-navigation ul li a{padding-top:1em;padding-bottom:1em}.mobile-navigation ul li>a,.mobile-navigation ul li.menu-item-has-children>.drawer-nav-drop-wrap{color:var(--global-palette8)}.mobile-navigation ul li.current-menu-item>a,.mobile-navigation ul li.current-menu-item.menu-item-has-children>.drawer-nav-drop-wrap{color:var(--global-palette-highlight)}.mobile-navigation ul li.menu-item-has-children .drawer-nav-drop-wrap,.mobile-navigation ul li:not(.menu-item-has-children) a{border-bottom:1px solid rgba(255,255,255,.1)}.mobile-navigation:not(.drawer-navigation-parent-toggle-true) ul li.menu-item-has-children .drawer-nav-drop-wrap button{border-left:1px solid rgba(255,255,255,.1)}#mobile-drawer .drawer-header .drawer-toggle{padding:.6em .15em .6em .15em;font-size:24px}.site-bottom-footer-inner-wrap{padding-top:30px;padding-bottom:30px;grid-column-gap:30px}.site-bottom-footer-inner-wrap .widget{margin-bottom:30px}.site-bottom-footer-inner-wrap .site-footer-section:not(:last-child):after{right:calc(-30px / 2)}.mtba-trending-wrap{font-family:"Outfit",sans-serif;max-width:100%;box-sizing:border-box;overflow:hidden;contain:layout style paint;position:relative;display:block !important}.mtba-trending-wrap *{box-sizing:border-box}.mtba-trending-wrap .mtba-trending-list{display:flex !important;flex-direction:column !important;flex-wrap:nowrap !important;grid-template-columns:unset !important}.mtba-trending-wrap .mtba-tl-row{display:flex !important;flex-direction:row !important;flex-wrap:nowrap !important;min-height:unset !important;max-height:60px !important;overflow:hidden !important}.mtba-trending-wrap img,.mtba-trending-wrap figure,.mtba-trending-wrap .wp-post-image{display:none !important}.mtba-trending-header{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin-bottom:14px;flex-wrap:wrap}.mtba-trending-title{font-family:"Bebas Neue",sans-serif;font-size:22px;letter-spacing:2px;color:inherit}.mtba-trending-sub{font-size:10px;color:rgba(255,255,255,.4);text-transform:uppercase;letter-spacing:.5px}.mtba-trending-list{display:flex !important;flex-direction:column !important;flex-wrap:nowrap !important;gap:2px;width:100%}.mtba-tl-row{display:flex !important;flex-direction:row !important;flex-wrap:nowrap !important;align-items:center;gap:12px;padding:10px 12px;border-radius:8px;text-decoration:none;color:inherit;transition:background .15s;width:100%;max-width:100%;overflow:hidden;box-sizing:border-box}.mtba-tl-row:hover{background:rgba(255,255,255,.07)}.mtba-tl-row-top{background:rgba(0,212,212,.06)}.mtba-tl-row-top:hover{background:rgba(0,212,212,.11)}.mtba-tl-row-fire{background:rgba(251,191,36,.05)}.mtba-tl-row-fire:hover{background:rgba(251,191,36,.1)}.mtba-tl-rank{font-family:"Bebas Neue",sans-serif;font-size:16px;color:rgba(255,255,255,.25);width:22px;flex-shrink:0;text-align:center}.mtba-tl-row-top .mtba-tl-rank{color:#00d4d4}.mtba-tl-body{flex:1;min-width:0}.mtba-tl-name{font-size:14px;font-weight:800;color:#fff;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;line-height:1.2;margin-bottom:3px}.mtba-tl-row-top .mtba-tl-name{color:#00d4d4}.mtba-tl-meta{display:flex;flex-wrap:wrap;gap:6px;align-items:center}.mtba-tl-loc{font-size:10px;color:rgba(255,255,255,.45)}.mtba-tl-wx{font-size:10px;color:rgba(255,255,255,.4)}.mtba-tl-views{font-size:10px;color:rgba(255,255,255,.3)}.mtba-tl-right{display:flex;align-items:center;gap:6px;flex-shrink:0}.mtba-tl-badge{font-size:10px;font-weight:800;padding:2px 8px;border-radius:20px;white-space:nowrap}.mtba-tl-fire{background:rgba(251,191,36,.18);color:#fbbf24}.mtba-tl-rise{background:rgba(16,185,129,.15);color:#34d399}.mtba-tl-new{background:rgba(99,102,241,.15);color:#a5b4fc}.mtba-tl-sp{background:rgba(0,212,212,.18);color:#00d4d4}.mtba-tl-stable{background:rgba(255,255,255,.07);color:rgba(255,255,255,.4)}.mtba-tl-cool{background:rgba(239,68,68,.12);color:#f87171}.mtba-tl-arrow{font-size:12px;color:rgba(255,255,255,.25)}.mtba-tl-row:hover .mtba-tl-arrow{color:#00d4d4}.mtba-tl-row+.mtba-tl-row{border-top:1px solid rgba(255,255,255,.04)}.mtba-tl-footer{display:flex;justify-content:space-between;align-items:center;margin-top:14px;padding-top:10px;border-top:1px solid rgba(255,255,255,.07);font-size:10px;color:rgba(255,255,255,.25)}.mtba-tl-all{color:#00d4d4;text-decoration:none;font-weight:700;font-size:11px}.mtba-tl-all:hover{text-decoration:underline}.mtba-tw-skeleton{display:flex;flex-direction:column;gap:6px}.mtba-tw-skel-row{height:52px;background:rgba(255,255,255,.05);border-radius:8px;animation:mtba-pulse 1.4s ease-in-out infinite}@keyframes mtba-pulse{0%,100%{opacity:.4}50%{opacity:.8}}.page-id-26793 .entry-header.page-title{display:none}#mtbta-fab{position:fixed;bottom:24px;right:24px;z-index:9998;cursor:pointer;display:flex;align-items:center;gap:10px;background:#000;color:#fff;padding:12px 18px 12px 14px;border-radius:50px;box-shadow:0 4px 24px rgba(0,0,0,.25);border:2px solid #00a896;transition:all .25s;font-family:"Outfit",sans-serif}#mtbta-fab:hover{transform:translateY(-2px);box-shadow:0 8px 32px rgba(0,168,150,.35)}#mtbta-fab .fab-icon{width:36px;height:36px;background:#00a896;border-radius:50%;display:flex;align-items:center;justify-content:center;font-size:18px;flex-shrink:0}#mtbta-fab .fab-label{font-size:13px;font-weight:700;letter-spacing:.3px;white-space:nowrap}#mtbta-fab .fab-pulse{position:absolute;top:-4px;right:-4px;width:12px;height:12px;background:#00a896;border-radius:50%;border:2px solid #000;animation:mtbtaPulse 2s infinite}@keyframes mtbtaPulse{0%,100%{transform:scale(1);opacity:1}50%{transform:scale(1.4);opacity:.7}}#mtbta-window{position:fixed;bottom:90px;right:24px;z-index:9999;width:380px;max-height:600px;background:#fff;border-radius:20px;box-shadow:0 16px 64px rgba(0,0,0,.18);border:1px solid #e5e7eb;display:none;flex-direction:column;font-family:"Outfit",sans-serif;overflow:hidden;transition:all .3s}#mtbta-window.mtbta-open{display:flex;animation:mtbtaSlideUp .25s ease}@keyframes mtbtaSlideUp{from{opacity:0;transform:translateY(16px)}to{opacity:1;transform:translateY(0)}}#mtbta-header{background:#000;padding:14px 16px;display:flex;align-items:center;justify-content:space-between;border-bottom:2px solid #00a896;flex-shrink:0}.mtbta-header-left{display:flex;align-items:center;gap:10px}.mtbta-avatar{width:36px;height:36px;background:#00a896;border-radius:50%;display:flex;align-items:center;justify-content:center;font-size:18px;flex-shrink:0}.mtbta-title{color:#fff;font-size:14px;font-weight:800;letter-spacing:.3px;line-height:1.2}.mtbta-subtitle{color:#00a896;font-size:10px;font-weight:600;letter-spacing:.5px;text-transform:uppercase}#mtbta-close{background:rgba(255,255,255,.1);border:none;color:#fff;width:28px;height:28px;border-radius:50%;cursor:pointer;font-size:16px;display:flex;align-items:center;justify-content:center;transition:background .2s}#mtbta-close:hover{background:rgba(255,255,255,.2)}#mtbta-messages{flex:1;min-height:80px;overflow-y:auto;padding:16px;display:flex;flex-direction:column;gap:10px;background:#f7f6f2;scroll-behavior:smooth}#mtbta-messages::-webkit-scrollbar{width:4px}#mtbta-messages::-webkit-scrollbar-thumb{background:#e5e7eb;border-radius:2px}.mtbta-msg{display:flex;gap:8px;align-items:flex-end;max-width:88%}.mtbta-msg.user{flex-direction:row-reverse;align-self:flex-end}.mtbta-msg.bot{align-self:flex-start}.mtbta-bubble{padding:10px 14px;border-radius:18px;font-size:13px;line-height:1.55;word-wrap:break-word}#mtbta-tray{flex-shrink:0;max-height:280px;overflow-y:auto;background:#f7f6f2}.mtbta-inline-mode #mtbta-tray{max-height:400px}#mtbta-tray:empty{display:none}#mtbta-tray:not(:empty){border-top:1px solid #e5e7eb}.mtbta-tray-head{font-size:9px;font-weight:800;letter-spacing:1.5px;text-transform:uppercase;color:#888;padding:8px 12px 4px;display:flex;align-items:center;gap:5px}.mtbta-tray-cards{display:flex;flex-direction:column;gap:0}.mtbta-tcard{display:flex;gap:8px;align-items:center;padding:7px 12px;text-decoration:none;color:inherit;border-bottom:1px solid #e5e7eb;transition:background .15s}.mtbta-tcard:last-child{border-bottom:none}.mtbta-tcard:hover{background:#f0faf9}.mtbta-tcard-thumb{width:36px;height:36px;border-radius:6px;object-fit:cover;flex-shrink:0;background:#eee;display:flex;align-items:center;justify-content:center;font-size:14px}.mtbta-tcard-thumb img{width:36px;height:36px;border-radius:6px;object-fit:cover}.mtbta-tcard-body{flex:1;min-width:0}.mtbta-tcard-label{display:inline-block;font-size:8px;font-weight:800;letter-spacing:.8px;text-transform:uppercase;padding:1px 5px;border-radius:3px;color:#fff;margin-bottom:2px}.mtbta-tcard-title{font-size:11px;font-weight:600;color:#1a1814;line-height:1.3;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}.mtbta-tcard-meta{font-size:10px;color:#6b7280}.mtbta-tcard-countdown{font-size:9px;font-weight:700;color:#b45309;background:#fff8e6;padding:1px 5px;border-radius:4px;border:1px solid #fde68a}.mtbta-tray-header{display:flex;align-items:center;justify-content:space-between;padding:7px 12px;cursor:pointer;user-select:none;border-bottom:1px solid #e5e7eb;background:#f8f8f8}.mtbta-tray-header:hover{background:#f0f0f0}.mtbta-tray-header-label{font-size:10px;font-weight:800;letter-spacing:1px;text-transform:uppercase;color:#6b7280}.mtbta-tray-toggle-btn{background:none;border:none;cursor:pointer;font-size:10px;color:#6b7280;padding:0 2px;line-height:1}.mtbta-bubble-md p{margin:0 0 3px}.mtbta-bubble-md ul,.mtbta-bubble-md ol{margin:4px 0}.mtbta-bubble-md li{line-height:1.5}.mtbta-bubble-md strong{font-weight:700}.mtbta-msg.user .mtbta-bubble{background:#00a896;color:#fff;border-bottom-right-radius:4px}.mtbta-msg.bot .mtbta-bubble{background:#f0f9f7;color:#1a1814;border-bottom-left-radius:4px;border:1px solid #e5e7eb}.mtbta-msg-avatar{width:28px;height:28px;background:#00a896;border-radius:50%;display:flex;align-items:center;justify-content:center;font-size:13px;flex-shrink:0}.mtbta-msg.user .mtbta-msg-avatar{background:#333}.mtbta-typing{display:flex;align-items:center;gap:4px;padding:12px 16px}.mtbta-typing span{width:7px;height:7px;background:#6b7280;border-radius:50%;animation:mtbtaBounce .9s infinite}.mtbta-typing span:nth-child(2){animation-delay:.15s}.mtbta-typing span:nth-child(3){animation-delay:.3s}@keyframes mtbtaBounce{0%,60%,100%{transform:translateY(0)}30%{transform:translateY(-6px)}}.mtbta-quick-wrap{padding:10px 12px 6px;background:#f7f6f2;display:flex;flex-wrap:wrap;gap:6px;flex-shrink:0;border-top:1px solid #e5e7eb}.mtbta-chip{background:#fff;color:#1a1814;border:1px solid #00a896;color:#00a896;font-size:11px;font-weight:600;padding:5px 12px;border-radius:16px;cursor:pointer;transition:all .15s;white-space:nowrap}.mtbta-chip:hover{background:#00a896;color:#fff}#mtbta-input-row{display:flex;align-items:center;gap:8px;padding:12px 14px;background:#fff;border-top:1px solid #e5e7eb;flex-shrink:0}#mtbta-input{flex:1;background:#fff;border:1px solid #e5e7eb;border-radius:24px;padding:9px 16px;font-size:13px;font-family:"Outfit",sans-serif;color:#1a1814;outline:none;transition:border-color .2s;resize:none}#mtbta-input:focus{border-color:#00a896}#mtbta-input::placeholder{color:#6b7280}#mtbta-send{width:38px;height:38px;background:#00a896;border:none;border-radius:50%;cursor:pointer;display:flex;align-items:center;justify-content:center;color:#fff;font-size:16px;transition:all .2s;flex-shrink:0}#mtbta-send:hover{background:#007a6e;transform:scale(1.05)}#mtbta-send:disabled{background:#ccc;cursor:not-allowed;transform:none}.mtbta-footer{text-align:center;padding:6px;background:#fff;font-size:10px;color:#6b7280;flex-shrink:0}@media (max-width:440px){#mtbta-window{width:calc(100vw - 32px);right:16px;bottom:88px;max-height:70vh}#mtbta-fab{bottom:16px;right:16px;width:56px;height:56px}}