Men's Fitness South Africa May - June 2021

■ Been slacking off instead of hitting the gym and throwing up some iron? Get yourself an enemy to go after. Okay, not an enemy, exactly, but someone who can give you some stiff competition. That’s the very best motivation to work out, according to US University of Pennsylvania researchers who found that, rather than a cheering section, you need to feel a sense of competitiveness to be extremely consistent with your workouts. Their study, an 11-week weightlifting, running, spinning, and yoga program involving 790 students, showed that exercisers who competed for the top spot on leaderboards had 90% higher gym-attendance rates than those in groups in which competition wasn’t emphasised. So, if you’re feeling less than excited about crushing it these days, challenge one — or a whole gang…

Like any new tech, trackers have their pros and cons, so nailing down benefits is tricky, says Kelly Evenson, PhD, a professor at the University of North Carolina at Chapel Hill in the US, and the closest thing to a human fitnesstracker “tracker” there is. For example, one recent study she did suggested that trackers don’t improve health; but her newest research shows they can, indeed, lower heart disease risk — but only if used faithfully. For max usefulness, she says, wear it in the same position every day, update software often, and pair it with benefitboosting apps.…

■ Getting plenty of protein postworkout is key to speeding muscle growth and aiding recovery — but what type of protein is best? To find out, researchers at the Arizona State University in the US tracked the diet and workout habits of 70 elite endurance athletes — 43 meat eaters and 27 vegetarians. And surprise! At study’s end, the veggie eaters had virtually the same lean muscle mass as the carnivores and just as much leg strength. And though the groups’ VO2 max scores showed they were equally fit, the vegetarian women’s numbers were 13% better. The take-home: If you’re getting the right amount of protein per day (1.2 to 1.6 grams per kilogram of body weight), it doesn’t matter what form it comes in — plant, animal, or supplement.…

Your buddy’s reasons for exercising may be the problem. Impulsive gymgoers are most often motivated by feelings of pressure, guilt, or shame about their bodies, the Journal of Strength and Conditioning Research reports. If those thoughts plague him, it’s going to be tough for him to stay consistent. “The gym should be seen as a thing of value, not a chore or punishment”, says study author Dave Keatley, PhD. If your pal’s impetus to work out is negative (“I look awful”), not positive (“I’m doing something great!”), you may need a new partner.…

TO SLEEP SMART, CUT BLUE RAYS ALL DAY ■ Getting enough good sleep is one of the best ways to stay fit and healthy. So hear this: The more screen time you put in on your smartphone, computer, or tablet — all day, not just near bedtime — the poorer and shorter your sleep will be, say US University of California, San Francisco scientists, who analysed data on 600-plus subjects. The culprit: Blue light emitted by screens, which hinders the sleep hormone melatonin. To fight the blues, block rays from your phone or computer with an app from justgetflux.com or twilight.urbanan-droid.org. GERMS MAKE HUGE ATM DEPOSITS ■ An American New York University sample of 66 New York City ATMs found their keypads to be teeming with bacteria. Luckily, though, most…

Any consistent exercise is good for you — even golf, according to new data out of the University of Edinburgh in Scotland, where golf was born back in the 1400s. The study, the largest and most systematic review ever done, found that golfers live longer than non-golfers and are in better health overall, says author Andrew Murray, MD. “Golf is a great choice for longevity, physical, and mental benefits — and you can play it from age 3 to 103”, Murray says. Just ditch the cart and carry your clubs: An 18-hole round can burn 1200 calories, compared with 600 for cart jockeys.…