Innholdsfortegnelse for October 2021 i Women's Fitness

How’s your training going? As someone who loves a hard workout, I have to draw on a lot of discipline to recognise when it’s time to take a rest. I’ve got to the point at which I can feel it in my body – it’s a foggy-headed, heavy legs, all-encompassing exhaustion kind-of-feeling – but my body’s need for recovery activity still catches me off guard. I chalk this up to my ever-changing fitness level, which varies month-on-month and year-by-year, depending on whether I’m training for an event, or if one of my kids is ill, or perhaps I’ve just not had the energy to do all of my planned workouts. That’s why it’s smart to have a recovery plan, which for me, is a weekly restorative yoga session that really…

When it comes to digital fitness, we at Women’s Fitness like to think of Carly Rowena as one of our original sources of online fitspiration. Now 34, and mum to two-year-old Jax (who she shares with fellow YouTuber and husband, Leon Bustin), the Norwich-based personal trainer emerged on the fitness vlogging scene in 2013, when she decided to start posting workout tutorials on her self-named YouTube channel. Popular posts such as The One Song, One Workout (for which you follow moves to the beat of just one song) took off and Rowena soon amassed followers. It’s eight years on and Rowena now has a whopping 421K subscribers to her YouTube channel, plus 170K followers on Instagram. She not only inspires fitness, but also posts on sexual wellness, intimacy and self-care.…

JOEY BULL Joey is a four-times UK Fitness Champion and a PT of 30 years. She’s also an author, dance teacher, former GB adventure racer and flag flyer for the fit 50+. youtube.com/joeybull KENDALL SCALES Kendall Scales is a lead physiotherapist and women’s health expert at Ten Health and Fitness, with a background in sports therapy. ten.co.uk KAT FARRANTS Kat Farrants is founder of Movement for Modern Life,dubbed ‘the Netflix of Yoga’.Her mission is to help you live a happier, healthier sustainable life. movementformodernlife. com SARAH CAMPUS Sarah Campus is a personal trainer, nutrition coach and founder of LDN MUMS FITNESS, a holistic wellness solution encouraging all women to make health their priority. ldnmumsfitness.com…

You might hit the weights to build muscle but did you know that strength training could reduce fat as well? A new study from the University of Kentucky College of Medicine and College of Health Sciences in the US has shed a light on the inner workings of cells to reveal that resistance training regulates fat cell metabolism at a molecular level. Indeed, when you load your body through lifting weight, muscle cells release particles called extracellular vesicles that give fat cells instructions to enter fat-burning mode. ‘To our knowledge, this is the first demonstration of how weight training initiates metabolic adaptations in fat tissue, which is crucial for determining whole-body metabolic outcomes,’ explains study author John McCarthy, associate professor in the UK Department of Physiology. So, if you’re trying…

Experiencing uncomfortable symptoms and worrying about the possibility of leakage while exercising? There are positive steps you can take, including dressing for comfort and security. ‘Look for fabrics that are soft on your skin while still offering durability,’ says Katie Higginbotham, personal trainer and TrainFitness tutor (train.fitness). ‘Avoid tight, restrictive clothing around the tummy if you’re experiencing pain, but do choose high-waisted bottoms that stay in place or select styles with built-in protection.’ Most importantly, she adds, choose period products you’re comfortable with: ‘If you’re not used to wearing tampons, this isn’t the time to try them out as they can be painful and uncomfortable when not inserted correctly. And don’t forget you can combine products to prevent leakages – it’s simply a case of finding what works best for…

Here’s how it is for many of us: we beaver away improving our speed, strength and endurance, but skip the stretching, thinking we’ll do it next session when we have more time. And then we sit back down at our desk. Sound familiar? Aida Yahaya, founder and owner of Good Stretch studio (goodstretch.uk) in London, says stretching should be a regular part of everyone’s lives. ‘The benefits of stretching are unrivalled on both a physical and mental level,’ she says. ‘It improves your circulation, increases flexibility, reduces stiffness and boosts energy. It also lessens the risk of muscle strain or injury during workouts, as your muscles will be more pliable and supple. Mentally, it helps relax you.’ Worried you don’t have time to fit it in? ‘All it takes is…

CurraNZ Blackcurrant £23.99; curranz.com Sourced from New Zealand blackcurrants, which have one of the highest-recorded anthocyanin values, this nutrient-dense supplement helps to reduce markers of inflammation and post-exercise tissue damage. Yakult £3; Waitrose Chug back a bottle of bacterial goodness. Each little bottle of this fermented milk drink contains at least 20 billion probiotics to help improve digestion which, in turn, improves exercise recovery time. Vitality Post-Workout CBD Drops From £9.99; vitalitycbd.co.uk Sidestep post-exercise pain with these handy lemon-flavoured oral drops. The high-strength formula contains pain-reducing CBD oil and turmeric, along with vitamin D3 to keep fatigue at bay and joints healthy.…

If you like to read with the lamp on before bedtime, you may be paying the price for basking in all that light. We already know that light throws the body’s biological clock out of whack, but recent studies have pointed to blue light as the most disruptive to your health. Now, new research published in Scientific Reports has found that going to sleep after being exposed to less blue light may be better for your energy metabolism. Indeed, participants who snoozed after exposure to LED light (light-emitting diodes, which emit a lot of blue light) showed higher levels of energy expenditure and core body temperature, plus less fat oxidation, compared to those who drifted off after exposure to OLEDs (organic light-emitting diodes, which emit less blue light). Read our…

As a long-distance cyclist I am all too familiar with the saying ‘no pain, no gain’; I’ve suffered up many a mountain, pushed myself to hang on to a group, and spent all of 14 hours in the saddle from dawn until beyond dusk. And I can comfortably say that each of these ‘pains’ has been more than made up for in ‘gains’, both physically and emotionally. There have been alpine views to marvel at, sunny pints post threshold ride and plenty of camaraderie. The mental pain has been worth the joy and the memories made. ‘We owe it to our bodies to confront the niggles’ However, the unspoken-about physical discomforts after a long ride, run or training session – such as saddle sore, chafing, leakage or cystitis – have…

MiHigh Infrared Sauna Blanket £399; uk.mihigh.com ‘Because infrared heat penetrates your skin seven times more efficiently than regular heat, it increases your heart rate and blood flow quicker, helping flush out post-workout toxins. On my first use, I trialled the mid-setting (temperatures range from a comfortable 25°C to seriously sweat-inducing 80°C) and found it super relaxing after a long day hunched over a desktop – my tight shoulders were completely relieved. Contrary to some reports, the blanket isn’t claustrophobic at all and, ramping up the heat for use after workouts, on my second and third tests my muscles felt much less tight afterwards. This, combined with the release of feel-good dopamine, oxytocin and serotonin, and I’m in danger of becoming quite addicted! If you are not convinced of…

Strides ahead Hit the ground running in the New Balance Virgin Money London Marathon Race Range 2021. Featuring a graphic River Thames design, the stunning collection includes everything from jackets and leggings to this Printed Impact Tee, £40, and Printed Impact Run Short 3in, £45, plus the bold and bouncy New Balance FuelCell Rebelv2 London Edition Shoes, £130, which deliver explosive energy return and silky-smooth transitions. Check out the full range at newbalance.co.uk WEAR THIS… SUBSTANCE AND STYLE Anita Active is setting new standards in function and comfort this autumn with the launch of the PanAlp Wool Sports Bra, £73 (A-G cups; anita.com). Made from high-quality Merino wool, which has climate-regulating properties to keep you warm in the winter and cool in the summer, this firm-support style is also fast…

Lazy days Kick back and relax in Varley’s slouchy Lyle Top, £94, and matching Marwood Shorts, £70, both made from a cosy terry cloth; uk.varley.com Feeling good Made from sustainable fabric, these lightweight Next Jersey Joggers, £16, have a silky feel and a figure-flattering fit; next.co.uk Short and sweet These adidas Adicolor Essentials Shorts, £22, guarantee all-day comfort and allow easy access to legs for a spot of foam rolling; adidas.co.uk Stylish strolling The classic tennis shoe has been given a sports luxe makeover with these Arkk Copenhagen Visuklass Suede Leather S-C18 Sneakers, £95; fashercise.com Treat your feet Take the weight off by wearing a pair of these Cosy Feet Super-Soft Bed Socks, £16, for two pairs, which have a loose top around the ankle for extra comfort; cosyfeet.com Luxe…

NEW REGIME ‘Right now, I’m in training with England at our camp at Bath University to gear up for the Autumn Internationals. It’s the first time the Women’s England Rugby team has trained together like this. Previously, we would train with our clubs and come together just for competitions, but England Rugby has taken the lead so we can be more prepared going into next year’s Six Nations and Rugby World Cup events. We’re bonding and the team feels a lot closer.’ TRAINING ‘I train all day Monday to Thursday with the England squad and get sent away with a further strength session to do over the weekend. Training days are often split between a strength or cardio session in the morning and time on the pitch in the afternoon.…

A period can make anyone feel like skipping exercise. You might even think that working out while menstruating is a complete waste of time, following a recent global survey from Strava that shows 88 per cent of women believe their training performance is at its worst when they’re on their period. Add to that a new survey from adidas which claims that one in four girls around the world drops out of sport in adolescence, citing fear of leakage while on their period as a key reason, and the odds against exercising on your period start stacking up. But while cosying up under the safety of your duvet might seem preferable to a sweaty workout session, you could be missing a useful way of alleviating your symptoms of menstruation and…

Remember the phrase ‘don’t run before you can walk’? Well, the principle applies to your workouts, too, as taking your time to learn really good form will mean more impressive results and less chance of injury. ‘Good posture and technique is essential,’ says Katie Farnden from Future Fit Training (futurefit.co.uk). ‘Otherwise your body will follow the path of least resistance, particularly under load, choosing inefficient functional movement patterns. Then injury can occur.’ But what is good technique? ‘It’s an efficient movement that maximises your strength and minimises your chance of injury,’ says Jack McNamara, highly experienced strength coach and clinical exercise physiologist from TRAINFITNESS (train.fitness).› ‘It properly combines stability with mobility. If you’re “too stable”, everything will be rigid and restricted, “too mobile” and your form will collapse.’ So, take…

If you can’t eat brekkie without a glass of freshly squeezed juice, there’s good news – according to new research published in Frontiers in Immunology, the vitamins and bioactives in 100 per cent citrus juice, such as orange or grapefruit, could help boost your natural immunity and fight inflammation. After examining the evidence from 200 different studies and reports, the scientists concluded that vitamin C, folate and polyphenol compounds in citrus juices improve your defence against bacteria. ‘Citrus fruit juices are particularly good sources of vitamin C and folate, which have roles in strengthening the gut and skin barriers which are our first line of defence against viruses and bacteria,’ explains co-author Philip Calder, professor of nutritional immunology at Southampton University. ‘These nutrients – which are absorbed well from fruit…

You might not think you have to worry about achy knees just yet, but preserving your joint health is important at any age, especially if you regularly work out. When your knees, hips or shoulders start to ache, it can affect all aspects of your physical performance and it often indicates that there is underlying inflammation or damage. It’s easy to overlook the importance of healthy joints until something goes wrong, so take simply steps now to keep them healthy. JOINT MATTERS Why do we get joint pain? Joints are places in the body where two bones connect and, in most cases, they provide structural support as well as allowing movement. Your joints are lined with the flexible tissue cartilage, which keeps them lubricated. Healthy cartilage preserves ease of motion…

Honor Band 6 So much more than a fitness tracker (although there are 10 fitness modes, including running and cycling), the latest update of the Honor Band has a menstrual cycle calendar which allows you to view your estimated fertile window, a sleep monitor to detect snooze problems, plus 24-hour heart rate tracking. You’ll also find blood oxygen level monitoring – achieved via optical sensors combined with a smart algorithm – which can alert you to low blood oxygen levels, something that contributes to fatigue and lack of energy. Full of power, the Honor Band 6 can last up to 14 days on one 10-minute charge, and you get all of this for less than £50; amazon.co.uk…

Meghan Holton, Saalt Menstrual Cup expert (saaltco.uk), says: ‘Healthy living is a pretty big deal here at Saalt, so kudos to you for keeping active. Because we designed the Saalt Cup to fit snugly inside your vaginal canal, you can maintain the same level of activity that you do when you’re not on your period. In fact, because you can safely wear a cup for up to 10 hours, you’ll never need to worry about changing your cup before, during or immediately after your workout, and you’ll find cups in various sizes to fit different flows and vaginas. If you’re a yoga enthusiast, you can rest easy knowing that your flexible, squidgy cup will move with your body unlike rigid tampons, and the seal created between your cup and vaginal…

‘Later this year, we will be expanding our range to include sleepwear, so that your favourite pair of PJs can help your body recover, reduce aches and improve your sleep quality,’ says Tim Brownstone, founder of Kymira Sport (kymirasport.com). ‘In the future, we’ll see technologies such as sophisticated sensors becoming easy to use. We, for example, are building cardiac, blood-pressure and movement-monitoring sensors into tops and leggings. This will help wearers to understand how and why their body responds to different things, not just to feel better. Ultimately, this helps to find exactly what works for each of us, as we are all unique.’…

SQUAT • With legs shoulder-width, angle your feet slightly outwards and brace your abs to stabilise your core. • Keep your feet flat on the floor, weight in both your heels and toes. • As you push your hips back and bend your knees to lower, inhale and push your knees outwards in line with your feet. • Aim for your thighs to be parallel to the floor at the bottom of the move, or for your hips to be lower than your knees. • Exhale and apply pressure to the middle of your feet as you push back up through your hips, keeping your chest lifted and spine neutral. BARBELL DEADLIFT • When you’re standing with feet shoulder-width and the bar over your insteps, check your feet are forwards…

Anyone who works out regularly knows all too well the niggling aches and pains that come as standard after a tough training session. Delayed onset muscle soreness (or DOMS) and the associated discomfort is a result of micro tears in muscle tissue, which leads to gradual inflammation – not necessarily a bad thing, but more a sign that you need to rest and recover whilst your immune system kicks in to heal your body. The pain can last anywhere from 24 hours to a few days, but eating inflammation-fighting foods could help. ‘Inflammation is a normal response to training. It’s a bit of a double-edged sword, as some degree of inflammation is an essential part of the recovery process and can promote training adaptations, so you don’t want to reduce…

Bioglan Superfoods Digestive Boost £12.99; Holland & Barrett Add this vanilla flavoured powder to your porridge, baking or smoothie for a microbiome-friendly hit of live bacteria, inulin and digestive enzymes. Each serving contains 500 million live cultures. Vite body £25 for 12; vitenaturals.com This snack bar is a tasty way to get a good-bacteria boost, thanks to its yummy blend of probiotic live cultures, prebiotic fibre and digestive enzymes. KALLA FOR RELIEF £49 for a 30-day supply; kalla.com Pronounced ‘shell-ah’, this is one of a range of three potent probiotic powders: For repair, For Immune Health and For Relief. For Relief aims to ease symptoms of IBS, bloating, gas and stomach pain. Symprove Live & Active Bacteria £79 for a 4-week pack; symprove.com Loved by Lisa Snowdon and Millie Mackintosh,…

TELL US ABOUT YOUR RUNNING JOURNEY ‘After sustaining my burns injuries and being in a coma, I was at my most unfit, and suffering with muscle wastage. I realised how important my health was, but I was living alone, feeling isolated and lacking in confidence. Going to the gym didn’t appeal to me, so I decided to give running a go because you don’t have to speak to people. I started out walking the 4K distance between my flat and my office, which turned into walk/ running, then one day I became like Forrest Gump and just kept on running. Soon after, I felt ready to do a parkrun and start speaking to people, and I’ve gone on to do lots of mass-participation events, including 10Ks and half marathons.’ ‘Running…