Innholdsfortegnelse for June 2020 i Men's Fitness UK

CRUNCH TIME If you want to improve your 5k PB, it pays to make core work a central part of your routine. Research published in The Journal of Sports Medicine and Physical Fitness showed that following a structured core programme can improve your 5k by over one minute. The study, undertaken by fitness brand Les Mills, found that participants – all of whom were given a core routine to follow – cut their 5k times by an average of 66 seconds. MOBILITY MATTERS To ward off injury, anyone who trains legs or plays sport regularly should take mobility work seriously. In a study of 150 professional football players, those with tight hamstrings and quads were far more likely to suffer lower-body injuries over the course of a season than those…

WHAT IS IT? Developed by Professor Toshio Moritani, an authority in the training effects of electrical muscle stimulation (EMS), SIXPAD’s Abs Fit is a device that sits on top of your abdominal muscles – held in place via a belt. The control unit is in the middle, and fanning out from that are six gel pads that align with each of your abdominal muscles (visible or otherwise). Once turned on, the device goes through a 23-minute stimulation cycle, increasing in intensity from the warm-up phase to training, before an end-of-session cool-down. HOW DOES IT WORK? SIXPAD works by transmitting external electrical stimuli to the muscles in the body, causing them to contract and relax – like during a core workout. The intensity can be adjusted on the device itself, but…

AMAZON ECHO BUDS £120, stuff.tv/echobuds Amazon’s Alexa voice assistant has been making herself at home in wireless headphones of various shapes and sizes for a while now, so it was only a matter of time before Amazon itself got involved at the hardware end. These true wireless buds come packed with mics to accurately pick up voice commands, meaning you can summon Alexa to control your music, podcast or audiobook, check the weather or depress yourself with the news headlines, all without lifting a finger. Amazon has also teamed up with the ambient noise-banishing wizards at Bose, to ensure you can listen on public transport. You are, then, getting a whole lot of functionality for the price – plus sonic ability that, while far from mind-blowing, is more than good…

HOW DID THE TRX COME ABOUT? “Back in 1997, Randy Hetrick was a U.S. Navy Seal. While he was deployed in Asia for a mission, he had no access to any training facilities and grew frustrated with endless amounts of sit-ups and press-ups. His opinion was shared by his fellow troops, who were aware that the lack of physical activity was taking its toll and they weren’t as fit as they should have been. “Hetrick crafted a training strap using a Jiu-Jitsu belt: by tying a knot in it and throwing it over the door. After leaning back and doing a few reps, he started to experiment with different exercises and made the belt longer by using some parachute webbing he found in a locker. With that, the earliest iteration…

Improved mobility can benefit not only your training, but your day-to-day life. If you’ve ever felt a twinge touching your toes or loading a bag into an overhead locker, some basic hamstring and shoulder work might make all the difference. Equally, if you’re lifting big, better mobility can help you train injury-free for longer. For starters, give these four moves a go – all doable from the comfort of your own front room. COBRA WITH BACK EMPHASIS Get on your stomach with your elbows underneath your shoulders and forearms on the floor. Bring your shoulders upwards gently and, when you get used to the stretch, straighten your arms. Hold this top position for 20-30 secs. Repeat twice. KNEELING LUNGE Get into a modified lunge position so your back instep and…

Load Up “People tend to bang out ab exercises for 20-plus reps, even though it’s commonly understood that for hypertrophy in other muscles, between 8 and 12 reps is best,” says strength coach Ben Scott. “Yes, it can be harder to load the abs safely, but you do need to apply some load to get adaptation for growth. Fuller abs will be more visible once the fat melts.” hold it “If your abs are constantly in a contracted position it can cause bad posture, so it’s important to strengthen them in an elongated position,” says Scott. “Planks and other similar moves (like rollouts) are ideal, but don’t just hold for as long as you can, because your technique will give up way before you do. Short holds, done correctly, are…

1. PRESS-UPS Simple but supremely effective, when you can’t get to a gym, press-ups are your best friend. No matter how fit you are, the following five-minute circuit – courtesy of YouTuber BullyJuice – will fire up your chest and get your heart rate up: press-ups, wide press-ups, staggered press-ups, slow press-ups, isometric hold press-up (do each move for 30 seconds and rest for 30 seconds in-between). 2. SUSPENSION BANDS Pull movements are tricky when you’re working out from home. While you can get inventive with inverted rows and various bodyweight moves, suspension bands are your best bet for targeted back training. If you’ve got a light pair of dumbbells, too, superset band bodyweight rows with revcrse flyes (4 sets of 10-12 reps) to hit your lats and upper back.…

45 SECS PER MOVE 15 SECS REST BETWEEN EACH 60 SECS REST AT THE END 4-6 ROUNDS IN TOTAL 1A. REVERSE LUNGE Start by standing with feet hip-distance apart. Retract your shoulder blades and stand tall. Step one leg behind you, then melt your knees down so they form 90-degree angles. Reverse the action and keep repeating as you alternate legs. Ensure your torso is upright at all times and keep your front knee aligned with your ankle. LEVEL UP To burn more calories, do jumping lunges instead. To up the reisistance, hold something in each hand: weights, or simply fill two bags with tins of beans. Every little helps. 1B. AIR SQUAT Start by standing with feet hip-distance apart. Soften your knees and hinge your hips back,…

“You can do it all while watching Tiger King on Netflix, and you don’t have to look at anyone else’s balls when you’re getting changed” Could you lift your hoover above your head ten times? Could you deadlift your sofa? During these unprecedented times of virus lockdown, we are all asking ourselves some extremely odd questions. Denied the ability to go to the gym, we’re being forced to make the most of what we have immediately in front of us. In the living room, in the bathroom, and in the cupboard under the stairs, everyone is desperately trying to work out how they can work out. Now, 'staying home' and 'keeping fit' don't go hand in hand. (No-one goes hand in hand at the moment, it's too unhygienic.) But this…

HOW TO: Do each move for 45 secs and take 15 secs break between moves. Rest for 60-90 secs at the end of the round and repeat 3-4 times. 1A. TRX CHEST PRESS Stand facing away from the anchor. Grip the handles and extend your arms out in front at shoulder height, while keeping the weight in the balls of your feet. Lower your chest towards the ground and bend your elbows at 90 degrees. Press back up, maintaining body alignment. Make the move harder by moving your feet closer to the anchor so you’re in a more horizontal position. 1B. TRX SPLIT SQUAT Stand facing away from the anchor, with straps hanging low to the floor. Put one foot in the handle, the other foot out in…

Sign up Join a guided forest therapy session. Use Google to find a class near you, or check out the ANFT’s directory of qualified guides at natureandforesttherapy.org Read up Learn more about shinrin-yoku by reading Dr Qing Li’s definitive guide to the practice, Forest Bathing: How Trees Can Help You Find Health and Happiness. Have a go Give it a go yourself. Leave your phone at home, head for your local woodland and walk slowly through the trees, opening up your senses to the power of the forest.…

CLUB MED The health benefits of the Mediterranean diet – including promoting a healthy weight, and reducing risk of heart disease, stroke, diabetes, several cancers and Alzheimer’s – have long been acknowledged, but recent research has shed new light on how these improvements might come about. The diet – rich in vegetables, fruits, herbs, nuts, beans, whole grains and fish, but low in red meat and saturated fat – has been shown to promote the growth of healthy gut bacteria, thanks to its high fibre content, and associated vitamins and minerals.1 These positive changes to the gut microbiome promoted several indicators of ‘healthy ageing’, such as strength maintenance and improved brain function. STEP UP In a new study, higher daily step counts were associated with longevity, or as scientists call…

1A. SEATED PRESS REPS: 12-15 REST: Straight into 1b Sit on a bench/chair with a dumbbell in each hand at shoulder height. Keeping your chest up, press the weights directly overhead until your arms are straight, then lower them back to the start. 1B. LATERAL RAISE REPS: 12-15 REST: Straight into 1c Stand tall with a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start. 1C. REVERSE LATERAL RAISE REPS: 12-15 REST: 60 secs SETS: 4 Bend forwards from the hips with a light dumbbell in each hand, palms facing. Keeping a bend in your elbows, raise the weights out to shoulder height, then lower…

SIR CHRIS, YOU RECENTLY ATTENDED THE LAUREUS WORLD SPORTS AWARDS IN BERLIN - WHAT’S THE PURPOSE OF THE ORGANISATION? “The Academy is part of the Laureus Foundation, which aims to improve the lives of children around the world through sport. To become a member, you need to be an athlete who has achieved a certain amount in your chosen field. I was nominated and inducted when I retired, which was a huge honour for me: just looking round the room at the calibre of my fellow Academy members here is astounding.” YOU MENTION RETIREMENT - HOW HAVE YOU MANAGED TO REPLACE THE BUZZ OF COMPETITIVE CYCLING? “I thought that when I retired I was going to have lots of time to potter around doing pipe-and-slippers stuff, but it’s just been…

ENJOY IT Prioritise fun physical activity to lower stress levels, according to research published in the Journal of Mental Health and Physical Activity. While most official recommendations are simply to ‘move more’, that in itself may not lead to improved mental health. Instead, scientists say making time for physical activity during leisure time, or during active travel, is key – as is ensuring you take part in ‘enjoyable physical activity’ rather than simply slogging it out. WEED WARNING Recreational cannabis use poses severe mental health risks, a charity has warned. Campaigners want the government to license the sale of cannabis in the UK, but experts at Rethink Mental Illness say that regular use is linked to an increased risk of anxiety and depression, as well as exposing users to the…

HOW TO: Do each move for 50 secs, with 15 secs rest between moves. Rest for 60-90 secs at the end of the round and aim for 3-5 rounds in total. 1A. SQUAT TO LUNGE Begin in a neutral stance, with feet hip-width apart and your arms crossed over your chest. Bend your knees to bring your backside down towards your heels, keeping the weight more in your heels than your toes. Keep your knees in line with your toes without pushing forward, so your chest stays lifted. Stop at knee height before coming back up. Keeping your feet hip-width apart, step your right leg back into a long stride and bend your back knee to take both legs into a 90-degree position, stopping before your back knee touches…

Dragging yourself down to the local gym isn’t always convenient or wallet-friendly (in times like these, it’s not even legal), but that doesn’t excuse letting your fitness fall off a cliff. With home workout apps, you can achieve your training goals wherever there’s a square-foot of space. Here’s our pick of the best... FREELETICS £32.99 for 3 months, freeletics.com The original bodyweight training app, Freeletics is perfect for kit-free, personalised home workouts when you’re short on space. You can choose from a huge selection of 30-minute workouts, target specific muscles with single exercises and sign up for goal-based training journeys covering everything from football fitness and MMA fighter training, to building explosive strength. Setting up the app is simple. You tell the Freeletics Coach what your broad aims are, with…

Many men neglect the fundamentals of training with bodyweight, but to have full control over your own body is the ultimate definition of strength,” argues Fallon. “By using this approach, you will harness the ability to become more resilient to injury and last longer in other physical activities. This is focused strength and endurance – from the comfort of your own front room. “Instead of the mindlessness of repeating movements with no focus – usually just to get tired and burn calories – this is about having intention with every move. There are seven movements to master and three workout tests to complete. I call this system of training the ‘Super 7’.” LEVEL UP The three tiers to this Super 7 series LEVEL 1: TROJAN The Trojans were the people…

1A ONE-LEG KNEE DRIVE HOW: Start in a three-point press-up position with the knee and foot of one leg off the floor. Brace your core and keep it engaged. Raise your foot as high as you can, then bring it back down in a smooth arc, bringing your knee towards your arm. Do 12-15 reps, then switch legs and repeat. WHY: Adding a dynamic movement to a static hold will force you to keep your core fully engaged (so you don’t fall over) and help fire up more muscle fibres across the entire core region. What’s more, you’ll also work the glutes and hamstrings, and improve lower-body mobility and flexibility. 1B THREE-POINT REACH HOW: Start in a three-point press-up position with your hips raised and your right arm…