.muscle-article{--m-ink:#243b3b;--m-deep:#3f6258;--m-sage:#789482;--m-ivory:#fbf8ef;--m-blue:#e9f1f2;--m-beige:#eee5d7;--m-coral:#e9b9aa;--m-gold:#b6924f;background:var(--m-ivory);color:var(--m-ink)}
.muscle-hero{display:grid;grid-template-columns:minmax(0,.86fr) minmax(0,1.14fr);min-height:670px;padding-top:var(--header);background:var(--m-blue)}.muscle-hero-copy{display:flex;flex-direction:column;justify-content:center;padding:clamp(64px,8vw,120px) clamp(28px,6.5vw,100px)}.article-category{margin:0 0 26px;color:var(--m-deep);font:700 12px/1.5 var(--sans);letter-spacing:.1em}.article-category span{color:var(--m-gold)}.muscle-hero h1{margin:0;color:#244d48;font:600 clamp(38px,4.6vw,68px)/1.35 var(--serif);letter-spacing:.01em}.article-subtitle{margin:24px 0 28px;font:500 clamp(16px,1.4vw,20px)/1.8 var(--serif);color:#4a6767}.article-audience{margin:0 0 16px;color:var(--m-sage);font:700 10px var(--latin);letter-spacing:.18em}.muscle-hero time{color:#6d8384;font:500 11px var(--latin);letter-spacing:.12em}.muscle-hero figure{margin:0;min-height:670px;overflow:hidden}.muscle-hero img{width:100%;height:100%;object-fit:cover;object-position:center}
.muscle-shell{width:min(820px,calc(100% - 48px));margin:0 auto;padding:clamp(74px,9vw,130px) 0 100px;min-width:0}.muscle-shell section{margin:0 0 100px}.muscle-shell p{margin:0 0 1.6em;font-size:16px;line-height:2.05}.muscle-shell h2{margin:0 0 30px;color:#315b55;font:600 clamp(27px,3.3vw,38px)/1.55 var(--serif)}.muscle-shell h2:after{content:"";display:block;width:44px;height:2px;margin-top:18px;background:linear-gradient(90deg,var(--m-gold),var(--m-sage))}.section-label,.section-no{margin-bottom:12px!important;color:var(--m-sage);font:700 11px/1 var(--latin)!important;letter-spacing:.18em}.section-no{font-size:38px!important;color:var(--m-coral)}
.muscle-intro{padding-bottom:20px;border-bottom:1px solid #d9e2df}.muscle-intro ul{margin:30px 0;padding:28px 28px 28px 48px;background:#fff;border-left:3px solid var(--m-gold)}.muscle-intro li{margin:8px 0;font-size:15px}.three-factors{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;margin:38px 0}.three-factors div{padding:28px 18px;text-align:center;background:#fff;border:1px solid #dbe3df}.three-factors i,.three-factors b,.three-factors span{display:block}.three-factors i{font:10px var(--latin);color:var(--m-gold)}.three-factors b{margin:10px 0 7px;color:var(--m-deep);font:600 20px var(--serif)}.three-factors span{font-size:11px}.key-message{padding:28px;background:var(--m-beige);border-left:3px solid var(--m-gold)}
.age-visual{display:grid;grid-template-columns:1fr auto;align-items:center;margin:38px 0;padding:36px;background:var(--m-deep);color:#fff;text-align:center}.age-visual span{display:inline-grid;width:74px;height:74px;margin:4px;border:1px solid rgba(255,255,255,.55);border-radius:50%;place-items:center;font:22px var(--latin)}.age-visual p{margin:12px 0 0!important;font:10px var(--latin)!important;letter-spacing:.14em}.age-visual i{grid-column:2;grid-row:1/3;font-size:34px}.age-visual strong{grid-column:1/3;margin-top:20px;color:#ecd8a7;font:700 15px var(--latin);letter-spacing:.14em}.muscle-shell blockquote{margin:42px 0;padding:34px;border-top:1px solid var(--m-gold);border-bottom:1px solid var(--m-gold);color:var(--m-deep);font:600 clamp(25px,3.5vw,38px)/1.7 var(--serif);text-align:center}
.walk-strength{display:grid;grid-template-columns:1fr auto 1fr;align-items:center;margin:38px 0;padding:38px;background:var(--m-blue);text-align:center}.walk-strength div{display:grid}.walk-strength div>span{font-size:50px}.walk-strength em{font:400 36px var(--serif)}.walk-strength small{grid-column:1/4;margin-top:18px;font:700 10px var(--latin);letter-spacing:.2em}.mini-message{text-align:center;color:var(--m-deep);font:600 24px var(--serif)}.related-article{display:grid;grid-template-columns:1fr auto;margin-top:34px;padding:24px 28px;background:#fff;border:1px solid #d9e2df}.related-article small,.related-article strong{display:block}.related-article small{color:var(--m-sage);font:700 9px var(--latin);letter-spacing:.16em}.related-article strong{grid-column:1;margin-top:7px;font-size:14px}.related-article span{grid-column:2;grid-row:1/3;align-self:center;font-size:25px}
.life-flow{display:flex;flex-wrap:wrap;align-items:center;justify-content:center;gap:10px;margin:38px 0;padding:38px 20px;background:#fff;border:1px solid #dbe3df}.life-flow span{padding:9px 14px;border-radius:99px;background:var(--m-blue);font-weight:600}.life-flow i,.hsi-flow i{color:var(--m-gold);font-style:normal}.hsi-flow{padding:22px;text-align:center;color:var(--m-deep);font-weight:700}.hsi-flow i{margin:0 9px}.exercise-cards{display:grid;grid-template-columns:repeat(4,1fr);gap:12px;margin:38px 0}.exercise-cards div{display:grid;min-height:185px;padding:22px 14px;place-content:center;text-align:center;background:linear-gradient(145deg,var(--m-blue),#fff);border:1px solid #dbe3df}.exercise-cards i,.exercise-cards span,.exercise-cards b{display:block}.exercise-cards i{color:var(--m-gold);font:10px var(--latin)}.exercise-cards span{margin:10px;font-size:30px;color:var(--m-sage)}.exercise-cards b{font:600 14px/1.6 var(--serif)}
.who-panel{margin:38px 0;padding:42px;text-align:center;background:var(--m-beige);border-radius:180px 180px 4px 4px}.who-panel>*{display:block}.who-panel small{font:700 10px var(--latin);letter-spacing:.2em}.who-panel strong{margin:17px;color:var(--m-deep);font:600 23px/1.6 var(--serif)}.who-panel em{font-size:36px;font-style:normal}.who-panel span{font-size:11px}.move-eat{display:grid;grid-template-columns:1fr auto 1fr;align-items:center;margin:38px 0;padding:35px;background:#fff;border:1px solid #dbe3df;text-align:center}.move-eat div{display:grid}.move-eat span{display:grid;width:68px;height:68px;margin:0 auto 12px;border-radius:50%;place-items:center;background:var(--m-blue);color:var(--m-deep);font-size:28px}.move-eat em{color:var(--m-gold);font-size:34px}.move-eat b{font:600 16px var(--serif)}
.closing{margin-left:-52px!important;margin-right:-52px!important;padding:64px 52px;background:var(--m-deep);color:#fff}.closing h2{color:#fff}.closing h2:after{background:#e7d4a5}.closing .section-label{color:#e7d4a5}.closing .closing-line{margin-top:32px;color:#f1d8cb;font:600 20px/1.9 var(--serif)}.references{padding-top:48px;border-top:1px solid #d9e2df}.references h2{font-size:23px}.references ol{padding-left:1.5em}.references li{margin-bottom:15px;color:#526b6c;font-size:12px;line-height:1.8;overflow-wrap:anywhere}.health-note{margin:0 0 72px;padding:36px 40px;background:var(--m-blue);border:1px solid #d4e2e3}.health-note h2{margin:0 0 18px;color:var(--m-deep);font:600 21px var(--serif)}.health-note p{margin:0 0 1em;font-size:13px;line-height:1.9}.health-note p:last-child{margin-bottom:0}.article-links{display:grid;grid-template-columns:2fr 1fr;border-top:1px solid #d3dedb}.article-links a{padding:24px}.article-links a+a{text-align:right;border-left:1px solid #d3dedb}.article-links small,.article-links b{display:block}.article-links small{color:var(--m-sage);font:700 9px var(--latin);letter-spacing:.15em}.article-links b{margin-top:5px;font-size:13px}
@media(max-width:900px){.muscle-hero{grid-template-columns:1fr;min-height:0;padding-top:var(--header)}.muscle-hero-copy{padding:70px max(24px,7vw) 54px}.muscle-hero figure{min-height:0;aspect-ratio:16/9}.muscle-shell{width:min(760px,calc(100% - 40px))}.exercise-cards{grid-template-columns:repeat(2,1fr)}.closing{margin-left:0!important;margin-right:0!important}}
@media(max-width:620px){.muscle-hero h1{font-size:clamp(31px,10vw,43px)}.article-subtitle{margin-top:18px}.muscle-shell{width:calc(100% - 32px);padding-top:64px}.muscle-shell p{font-size:15px;line-height:1.95}.muscle-shell section{margin-bottom:72px}.three-factors{grid-template-columns:1fr}.age-visual{padding:26px 15px}.age-visual span{width:64px;height:64px}.walk-strength{padding:26px 12px}.walk-strength div>span{font-size:40px}.life-flow{flex-direction:column;align-items:stretch}.life-flow i{transform:rotate(90deg);text-align:center}.exercise-cards{grid-template-columns:1fr 1fr}.exercise-cards div{min-height:160px}.who-panel{padding:35px 20px}.move-eat{padding:28px 15px}.closing{margin-left:0!important;margin-right:0!important;padding:42px 26px}.health-note{padding:28px 24px}.article-links{grid-template-columns:1fr}.article-links a+a{text-align:left;border-left:0;border-top:1px solid #d3dedb}}