Innholdsfortegnelse for August 2014 i Women's Fitness

As we go to press, summer’s arrived and we’re itching to escape into the sunshine. It’s perfect timing as, this month, H&F celebrates the amazing mind and body benefits of the great outdoors. See your fitness levels soar by breaking out of the confines of the gym to try the exciting, new outdoor classes springing up across the UK. From trapeze to freerunning, we reveal the body benefits in ‘Escape the gym’ (page 60). Discover how to turn your everyday walks into a calorie-burning opportunity with the expert tips in ‘Take a hike’ (page 64). And whether you enjoy walking, running or cycling, now’s the time to swap the bus or car for a mood-lifting, fitness-boosting active commute – find out how in ‘Get fit on your way to work!’…

If you’re sick of slogging it out on the treadmill, you’ll rejoice at the latest scientific findings. Adding to the huge pile of data backing short-duration exercise as the number one workout type, research published in the journal Diabetologia shows that breaking a long workout into three smaller, bite-size chunks could help ward off cardiometabolic diseases such as type 2 diabetes. Dubbed ‘exercise snacking’ by researchers, short bursts of intense exercise (six one-minute fast uphill walking intervals, for instance) is thought to control blood sugar more effectively than one drawn-out session at a slower pace. The bonus? It’s more fun, too.…

WARM-UP – HIIT is high intensity, which means you’ll be working your body to the max. Make sure it’s ready by doing a thorough warm-up first. HYDRATE – you’re going to sweat a lot, as an increase in cardiovascular output will mean you use a lot of your water stores. Drink little and often to replenish. DRESS APPROPRIATELY – surprisingly, clothing plays a major role in your overall comfort and performance. Explosive lifts and jumps will require kit that you can easily move around in. COOL DOWN – a slow jog or fast walk for five to 10 minutes will slow your heart rate while keeping your blood circulating – in turn, boosting recovery. DO MYOFASCIAL RELEASE TECHNIQUES (such as foam rolling) in between sessions to stretch your muscles and…

As well as keeping hunger at bay, high-protein breakfasts help you maintain better glucose and insulin control, which could help ward off diabetes, reveals a new study from the University of Missouri in the US. ‘If you eat healthily now and consume foods that help control your glucose levels, you may be protecting yourself from developing diabetes in the future,’ says Heather Leidy, assistant professor of nutrition and exercise physiology. Stuck for easy protein-rich breakfast ideas? Try nut butter on toast, a feta and spinach omelette or yoghurt with a handful of almonds.…

GRIDDLED SARDINES WITH GREMOLATA Preparation time: 15 minutes Serves: 4 3 lemons 100g flat-leaf parsley, chopped 1 garlic clove, finely chopped 16–20 sardines, gutted Freshly ground black pepper 1–2 tbsp extra virgin olive oil 1 Grate the rind of one of the lemons. 2 Make the gremolata by placing the chopped parsley in a bowl with the grated rind and garlic and mix well. 3 Season the sardines with pepper. 4 Heat a griddle until very hot and cook the sardines for 3–4 minutes on each side, until cooked through (alternatively, cook them on a hot barbecue). Cut the remaining lemons in half and cook them on the griddle alongside the sardines. 5 Serve the sardines sprinkled with the parsley gremolata, a drizzle of olive oil and a griddled lemon…

‘The recent National Diet and Iron Nutrition Survey found that 46 per cent of girls and 23 per cent of women had iron intakes below the recommended levels, so taking an iron supplement is a good idea for Joanna, particularly if she doesn’t eat much red meat. The challenge for Joanna is to ensure her diet provides enough calories and protein to fuel her training without leaving her feeling uncomfortably full and bloated, which is why she needs the energy bars and protein shake. She has a healthy diet and attitude to eating.’…

Taking your workout into the great outdoors has never been more tempting. This summer, there’s a whole new range of options for all tastes and fitness levels. Whether you’re hooked on HIIT or love suspension training, there’s a class to suit you. Best of all, al-fresco fitness sessions deliver physical and mental benefits indoor gym classes can’t compete with, including increased calorie burn, plus a boost for your bones and happiness levels, thanks to the extra vitamin D. So what are you waiting for? Choose a workout from our round-up below, grab your trainers and head outdoors! TRX TRAINING What is it? Uneven ground and wind make an already tricky training technique even more challenging, so prepare to work hard! The TRX suspension trainer is two straps with loops at…

Strider’s Edge Fluid Oxygen Collection; from £16-£65; stridersedge.com Gone are the days when workout gear was confined to the gym – a big trend this season is the easy gym-todaywear style, and the team at Striders Edge have hit the nail on the head with their latest Fluid Oxygen range. The combination of high-performance technology, comfortable fabrics, subtle details and delicate colours – think lavender grey, mint and peach – means this collection is firmly on our workout (and loungewear) wishlist.…

Think the warm weather is the reason everyone has a smile on their face at this time of year? Think again. The elevated mood may have more to do with summer loving, it seems. A report in the Journal of Personality found that love and romance have long-lasting effects on the way we perceive situations, as well as making us more optimistic. The study of 245 couples also found that a romantic relationship can lessen feelings of anxiety. Who’s for a holiday romance?…

H&F’s Becky Fletcher tries a Vinotherapie treatment. What? Crushed Cabernet Massage, £60 for 60 minutes. Where? Caudalie Boutique Spa, Covent Garden, London (uk.caudalie.com) Tucked away amid the buzz of Covent Garden is Caudalie’s new boutique spa and store. Caudalie spas (also in Paris, New York and Hong Kong, to name a few venues), are known for their Vinotherapie, where vine and grape extracts from French vineyards are used in pampering beauty treatments. A big fan of red wine (although not usually in this form), I opted for the Crushed Cabernet massage, designed to relax and firm. The treatment room was dark, serene and deliciously scented with a pink peppercorn, rose, cedar, vanilla and musk candle. First, an all-over body scrub made from grape-seed, honey, brown sugar and essential oils was…

Do each exercise slowly, with no rest in between, then repeat the entire sequence twice more. CORE Engage your core to help you keep your balance. HIPS As you come up onto your toes, ease your hips slightly forward and squeeze your glutes. SHOULDERS Keep your shoulders relaxed and elbows out to the sides. This will help keep you upright. THIGHS Engage your thigh muscles to make your legs as straight as possible. PRISONER SQUAT TO CALF RAISE Reps: 15 Benefits: As well as your glutes, this works your calves and thighs. Stand with your feet shoulder-width apart and place your fingers on the back of your head with your elbows wide. Lower your body into a squat as far as you can by pushing your hips back and bending…

RUMOUR 1 ‘I’LL EXERCISE HARDER IN THE WARMER WEATHER’ Compared to chilly winter, summer seems like the best season for sweating it out – bright sunshine (in theory!), long days and beautiful scenery make it much easier to get moving. ‘It changes your attitude towards exercise,’ agrees Grant Powles, Technogym master trainer (technogym.com). ‘There’s a social element to outdoor exercise, such as cycling with friends or playing team sports, that encourages the production of endorphins, making you push yourself further and harder than normal.’ But the warm weather brings its own set of hurdles – heat, humidity, sunburn and hayfever – that will zap your performance. The problem is, both exercise and the hot air increase your core body temperature. And once your internal temperature goes above 39°C, your body…

Step aside long-distance slogs, there’s a new performance-boosting run in town! High-intensity interval training, or HIIT, is the exercise buzzword of the 21st century. And this year, it topped the list of 2014 fitness trends as published by the American College of Sports Medicine (ACSM). It’s now being adopted by just about everyone who likes to work out, whether that’s weight-loss coaches, elite strength competitors or even your average local gym-goer. But here’s the thing – it’s actually not that revolutionary. While HIIT – better known as intense interval exercise teamed with active recovery – has gained momentum among the masses in recent years, it’s been an integral part of athletic training programmes for yonks. ‘HIIT is not a new phenomenon,’ agrees Grant Powles, Technogym master trainer (technogym.com). ‘But it…

NIKE DAYBREAK RUNNING CAP £13, nike.com Running caps should be lightweight and breathable. The Daybreak offers this and more! You don’t feel like you’re wearing anything due to the lightweight fabric, yet it still stays put in gusts of wind. The adjustable back is a great design as it keeps its shape when on the smallest tab, but the best part is that the cap folds up in your pocket and bounces back into shape no problem. REEBOK OS RUN PERF CAP £15, reebok.co.uk Want UV protection? Then this is the cap for you – it’s perfect for holiday runs in hot climates. And Reebok’s new durable fabric really does last. A wakeboarding session, lots of running in the rain/sunshine and two hot washes and this came out like new.…

AGE IS JUST A NUMBER TO ME I’m an avid subscriber to H&F and eagerly await its arrival through my letterbox each month, but felt I had to write in regarding your ‘Stay fit forever’ article in May’s issue. The piece praises the fitness of one woman who is 47, as if she’s really old! I’m 62 and I can run, jump and lift better than when I was 50! There are many of my peers who are as fit and healthy as I am too. I thoroughly approve of encouraging everyone to maintain and promote their health and fitness whatever their age! It would be good to reflect this in future issues. Dale Attwood, Gloucester YO-YO DIETS I just want to say a big thank you for your article…

THE WEIGHT-LOSS CONUNDRUM The accepted formula for fat loss? Eat less, exercise more. Easy – right? Not exactly. Now experts are claiming there’s a little more to it than that. According to Dr Claude Bouchard, a researcher from the Texas A&M University Institute for Advanced Study (TIAS), other issues – such as your exposure to unhealthy foods, a lack of traffic-free roads for activity, sedentary jobs and the genes you’ve inherited – determine how fat or fit you are. While more research is needed, the scientists believe there’ll come a day when workouts and diets are tailored specifically to your unique lifestyle. Watch this space! {CELEBRITY QUOTE} ‘I do half an hour of cardio and 200 sit-ups three times a day. I’ve always been obsessed with doing abs.’ Mel B…

Are you a gym junkie? Sarah Ivory reveals the risks of doing too many sweat sessions “ Is the gym your second home? I’m going to level with you – overtraining syndrome (also known as extreme fatigue) is a cruel consequence of doing too much exercise, mainly because it feels like you’re being punished for training hard. While doing a vigorous workout four, five or even seven days running may not seem like a bad thing, push your body too far and you could feel zapped of energy for yonks. And by ‘yonks’, I mean anything from a few weeks to several months. You could also cause yourself serious injury. Not a healthy result. HOW MUCH IS IDEAL? If you’re sticking within the ACSM (American College of Sports Medicine) guidelines…

A gluten-free diet in pregnancy could help protect children against diabetes. The effect may be due to changes in intestinal bacteria, say Danish researchers. GUT FEELING Not sure what kicks off your digestive problems? According to a recent study by French researchers, too much fructose could be to blame. Over a quarter of IBS sufferers reacted to a 25g load of the sugar – the amount found in a couple of handfuls of raisins, plus an apple and a slice of toast with honey. Foods high in fructose include honey, smoothies, juices and energy drinks, dried fruits, apples, pears and some processed sweetened foods. ‘A high intake of fructose can cause abdominal symptoms in anyone,’ says Dr Charles Murray, consultant gastroenterologist at London’s Royal Free hospital. ‘But people with IBS…

Big up the fibre to slim down Onions, leeks and asparagus could be some of your best weight-management allies, due to their high soluble-fibre content, reveals new research. We’ve heard fibre helps fill you up, but the latest research focuses on inulin, a soluble fibre found in some vegetables. When mice were given an inulin supplement, they ate less food and gained less weight than when they had a cellulose supplement (found mostly in wholegrains). The British and Italian researchers found that the benefit was due to a chemical called acetate, formed when bacteria break down soluble fibre in the bowel. Acetate appears to communicate anti-hunger messages to the brain. Jerusalem artichokes, garlic and bananas also contain inulin. {CELEBRITY QUOTE } ‘[Weight Watchers] is not a diet, it’s a way…

Dermatologist Dr Sam Bunting (drsambunting.com) debunks suncream myths Q CAN I USE OUT OF DATE SUNSCREEN? A ‘If you’re applying sunscreen in the correct quantity, there shouldn’t be much left to carry over to next summer. But no, never use a product beyond its expiry date.’ Manufactures won’t guarantee the effectiveness of products over a year old. Q WILL MY BODY GET ENOUGH VITAMIN D IF I USE A SUNSCREEN? A 'UVB rays are not a predictable way to ensure you make enough vitamin D, so if you’re concerned about your levels, take a supplement with foods that contain healthy fats, as this ensures good absorption.’ Q SHOULD I USE SPF 30 OR SPF 50? WHAT’S THE DIFFERENCE? A ‘SPF refers to the protection against UVB rays but it’s not…

AND RELAX… The people at French skincare brand Decléor know about the power of essential oils – a bottle of Aromessence oil is sold every two minutes! And now to celebrate the company’s 40th year, you can enjoy a bespoke treatment. The new Oressence Energy Face and Body treatment is tailored to how you feel on the day. You fill in a questionnaire, then the therapist creates your bespoke oil from three blends: Flow, to alleviate muscle tension; Mind Thought, to settle and soothe the mind; and Bio’Cell, to revitalise and detox. ‘Your bespoke blend could consist of all three, two or just one, depending on your mind, body and skin’s needs,’ says Fiona Brackenbury, Decléor’s Training Director. The treatment lasts 90 minutes and costs £90; decleor.co.uk. CELEBRITY FAVOURITE ‘I…

How to stand tall on the surf or poolside? Think strong, says Yasmin. ‘Adopting a powerful posture is the key to radiating confidence. When you walk or stand, imagine you’re holding something between your shoulder blades. This will help to push them downwards and backwards, creating a naturally athletic, proud posture’. Also, don’t just jump straight out of the swimming pool! ‘Before you exit, take a moment to collect yourself,’ recommends Yasmin. ‘Sweep your hair to one side and check your swimsuit is in place.’ Feel strong and you’ll look it!…

1 BUILDS STRONGER BONES Nearly one in five of UK adults is deficient in bone-boosting vitamin D. Getting outdoors and boosting your exposure to sunlight is an important way to get your quota. 2 UPS YOUR CALORIE BURN Treadmill runners and indoor cyclists expend less energy than outdoor runners and cyclists, shows research from The Clermont Coalition for Activity and Nutrition. When you exercise outdoors, resistance from wind and uneven terrain means your body has to work harder. 3 INCREASES AGILITY ‘Moving across uneven ground and around natural obstacles tests and enhances your agility far more quickly than moving around indoors,’ says outdoor fitness expert Rob Jones (stridefit.com). 4 GIVES YOU FREEDOM ‘There’s no waiting for gym equipment, more space and it’s often more sociable and less intimidating than working…

Stockists American Apparel store.americanapparel.co.uk Adidas Eyewear adidas.com/eyewear Accessorize accessorize.com Babajaan babajaancollection.com Marks & Spencer marksandspencer.com Primark primark.com River Island riverisland.com Seafolly seafolly.co.uk Speedo speedo.co.uk Striders Edge stridersedge.com Swatch shop.swatch.co.uk Thomas Sabo thomassabo.com USA Pro store.usapro.co.uk Urban Outfitters urbanoutfitters.com MODEL: Katerina @ Models 1 HAIR & MAKE-UP: Rosie Kor @ Artistic Licence…

Grab hold and boost your heart and muscles – fast! They may sound a little scary, but don’t be put off by the name – using battle ropes is a fantastic way to get fit fast. You’ll use loads of muscles for each movement, while making your cardiovascular system work really hard too, and you can get great results in under 20 minutes. You’ll also torch fat, balance out your body and boost your strength and endurance. Are you ready to go into battle? WHAT ARE THEY? Battle ropes or battling ropes were first introduced as a conditioning tool by John Brookfield, a strength world record holder. A battle rope is a 50ft (15m) rope either 1.5 (3.8cm) or 2 inches (5cm) in thickness. You loop it round an anchor…

Name: Katie Lowe Age: 26 Weight before: 131.5kg Weight now: 75kg ‘Four years ago, I moved to London and into a flat on my own. I was on crutches after I’d had a nasty fall and broken my knees and dislocated my hip. It was lonely – I just couldn’t get anywhere and my life became a vicious circle of TV, takeaways and having no energy. One evening, when I was heading out for my dinner, I noticed people in tracksuits, looking happy, healthy and proud of themselves. I realised I had to do something.’ BACK ON TRACK ‘I went to my local gym expecting the people who worked there to tell me they couldn’t help, but they were so encouraging. I spent five minutes on the treadmill on the…

You’re used to forgoing a shower at a festival or on a camping holiday, and there’s no harm done, so are we all a little OCD when it comes to our daily ablutions? Environmentalist Vivienne Westwood thinks so. The iconic designer says she prefers a quick wash to a shower, or she jumps in the bath after her partner. While you might recoil at the idea of not having a daily shower – especially in hot weather – more and more people are cutting out the daily dousing, and health experts say they could have the right idea. GOOD ENOUGH FOR GRANDMA While our grandparents were content with a flannel wash at the sink, our generation is much more likely to bathe at least once, even twice, a day. Sociologists…

Swing your arms to give you more momentum and help you jump higher. You’ll get your heart pumping harder, too! Squat jump Reps: 10 Works: Glutes, hamstrings, quads and calves Stand with your feet shoulder-width apart, hands on hips. Squat down until your knees are bent to about 90° (A). Immediately jump up as high as you can (B). Gently bend your knees and sink back down into the squat position as you land. Ab tuck Reps: 20 Works: Lower abs, core and hip flexors Sit on your mat with your knees bent and feet on the floor. Keeping your knees together, brace your abs and place your hands on the floor just behind you as you lean back so your feet rise off the floor (A). Straighten your legs,…

BREAKFAST ‘If I don’t have an early morning session, I’ll get up at 8am and have a Spatone Apple iron supplement because iron is best absorbed on an empty stomach and it’s really important for women athletes to get enough iron to help boost our energy. I then eat breakfast around 8.30am – porridge with blueberries and honey, or Weetabix with skimmed milk. I’ll also have an omelette or CNP Elite Peptide shake for protein. I take CNP Elite Vital+ multivitamins and CNP Elite Omega+ fish oil supplements and I’ll drink a smoothie or fruit juice.’ LUNCH ‘I normally have lunch around 12pm (or 2pm if I’ve done a long session) and cook my own food. I might eat a jacket potato with baked beans and cheese or couscous with…

The more exercise you do in your mid-to-late twenties, the healthier your thinking tends to be in later life, according to a large-scale study from the University of Minnesota. The research showed that volunteers who were fitter as young adults performed better in cognitive tests when they hit middle-age than those who did little exercise. But don’t despair. The study also found that those volunteers who took up aerobic exercise in later life also did well in tests, proving it’s never too late to don a pair of trainers.…

WORDS: Liz Hollis Jet lag can dampen the first few days of your long-haul holiday as well as any sense of wellbeing on your return. The disruption to your body clock can leave you groggy, exhausted and feeling awake at night and sleepy in the day. You may even feel like you’re coming down with ’flu: shaky and light-headed with achy muscles. ‘Our body clock drives our daily rhythm and is fixed by exposure to daylight and darkness. When you move through time zones quickly, it gets out of sync and takes time to adjust to the shift,’ says Adrian Williams, professor of sleep medicine at Kings College London and a specialist at londonsleepcentre.co.uk. Travelling through more than three time zones will trigger the grottiest of symptoms. Travelling east, where…

Rose, the darling bud of love, romance and beauty, is enjoying a new moment in the spotlight. Having been used in traditional medicine for thousands of years, by the Romans to scent rooms after bathing, and more recently, by amorous men to woo their women, rose has bloomed on the catwalks this year and is gracing our beauty products in new and exciting ways. From anti-ageing to skin-calming and toning properties, with anti-stress aromas thrown in, this delicate flower is a great all-rounder that’s popping up in more and more beauty products. BOOST YOUR SKIN Rose essential oil is a very powerful ingredient that transforms and heals the skin. ‘The fleshy pulp of the rose hip contains antioxidants such as carotene and lycopene, as well as one of the richest…

#1 ENJOY THE UK’S BIGGEST FEAST One of the biggest names in food, Jamie Oliver, has joined with one of the biggest names in music, Alex James, to create The Big Feastival, August 29-31. It’s a celebration of music, food and fun set on Alex’s Cotswolds farm, featuring the likes of Fatboy Slim, Laura Mvula and Jamie Cullum, plus some well-known chefs. Kids will enjoy the funfair and CBeebies-related fun. Did we mention it’s free for under 13s (and from £32.25 per adult)? See jamieoliver.com. 2 Make your heart race Speedflex (Speedflex.com), BEAT (fitnessfirst.co.uk), Orangetheory (davidlloyd.co.uk) – heart-rate workouts are hot. As well as providing much-needed motivation, they’re an amazing way to track your progress. As the classes gain momentum, fitwear technology is following suit and this summer…

BIA T-shirt, £60; odlo.com Sweat-wicking fabric with mesh inserts help keep you cool. This top also boasts SPF50+ sun protection while anti-bacterial silver keeps you smelling sweet. Galius Sun Body Spray SPF30, £15.54 for 200ml; woodlands fitnessstore.co.uk Used by athletes, this non-greasy cream with broad-spectrum protection won’t budge, no matter how much you sweat. Carve Sonny Black Sunglasses, £29.99, surfdome.com The grey polarised lenses on these sleek sunnies reduce glare and give 100% UV protection, while the slight curve offers good peripheral vision. Breeze sock, £11.99, 1000mile.co.uk Trapped in trainers, your feet can get hot, sweaty and uncomfortable, so keep yours cool, calm and blister-free in these breathable socks that transfer body heat and reduce friction. X-Scream CityTrail trainers, £95,…

POLLUTION HAZARDS Anyone exposed to air pollution is vulnerable to its effects, regardless of whether they’re in a car, having an al fresco latte or exercising. ‘But when you’re cycling or running, you’re shifting more air in and out of your lungs, so you’re exposing yourself to a larger dose,’ says Jon Ayres, professor of environmental and respiratory Medicine at the University of Birmingham. CHOOSING YOUR ROUTE A study in the New England Journal of Medicine found that asthmatics exposed to air pollution in London for two hours suffered reduced lung function when walking on Oxford Street compared to Hyde Park. ‘I plan my running routes to avoid the busier roads,’ says Annan. ‘I try to run through parks and down side streets to avoid pollution and reduce the number…

WE LOVE... Festival or long-walk, you’ll be ever-prepared for the great British summer in this cool mac!…

We all know we should eat more healthily, but sometimes it’s hard to come up with exciting ways to cook that bit of salmon or use up the quinoa that’s been sitting in your kitchen cupboard for a long time now. Enter The Australian Women’s Weekly Superfoods cookbook (Octopus, £17.99). It’ll inspire you to boost your nutrient intake without hassle, and help you learn the specific benefits to many ingredients, thanks to easy-to-read fact pages at the beginning of each section. The book aims to dispel the myth that you need to spend vast amounts of money and have access to exotic ingredients to eat a superfood diet. The ingredients in this collection of recipes are all highly nutritious but also affordable and available in local supermarkets and markets. ‘The…

Time to warm up your muscles and get the blood flowing. Mark out a start point and an end point 10m away from each other. Do high knees until you get to the end point. Then do eight squats and jog back to the start. Repeat with the other warm-up moves. #1 HIGH KNEES Stand at the start point, then push off from your right foot to bring your right knee to waist height, driving it up with your left arm. Return your right foot to the ground and repeat on the other side, travelling forward in a jogging motion with an exaggerated knee lift. Continue alternating legs until you’re at the end point. #2 CRAB CRAWL Sit on the ground with knees bent and feet flat on the floor,…

HERO POSE WITH ONE KNEE BENT BENEFITS This yoga move is it great for stretching your thighs, knees and ankles and it also helps heal the knees as it increases circulation through the knee joints (though check with an expert if you have knee problems). This pose is also good to do if you have high blood pressure, digestion problems, gas, menopausal symptoms, varicose veins or swelling in the legs. And it’s very relaxing – try a spot of meditation as you do it! HOW TO DO IT • Sit with your right leg straight and your left shin folded to the outside of your left thigh, with the top of the foot on the floor. • Sit up tall, and try to sink your left sitting bone to the…

Why are you so passionate about health and fitness? ‘So many reasons! I used to model and all I cared about was being thin. I was so uneducated about food and exercise. Although I’ve been into my health for a long time, I started a major health kick around a year ago. I gave up alcohol for six months. I also gave up wheat, sugar and coffee and focused on what I was putting into my body. I feel better, healthier and have more energy than ever. Plus I set up my Twitter account (@ ByramBod) and if I’m giving people tips, I need to practise what I preach!’ What exercise do you do? ‘I train with Dalton Wong (twentytwotraining.com). He’s so knowledgeable and understands women and their bodies. I’ll…