Innholdsfortegnelse for July 2020 i Men's Fitness UK

Tuck into oranges and mangoes each day to keep up y our ACE vitamin levels. Mangoes ar e high in vitamins A and E, while juicy oranges ar e chock full of vitamin C. Th ese vitamins are not only good news for y our body, but they’re also proven to help with y our mind, with studies sho wing regular intake can lessen generalised anxiety disor ders.2 ROUTINE MAINTENANCE Struggling to separate work time from leisure time while working from home? Create a ‘mock commute’ to help your brain adjust, advise mental health charity ‘Chasing the Stigma’. The charity recommends trying to work somewhere you won’t be disturbed and sticking to your usual hours. Then when it’s the normal knocking off time, head out for a walk to create…

Getting fit is half art, half science, and if you want to be a bit more boffin about your training, a heart-rate (HR) monitor is a very useful tool. From chest straps to watches, a HR tracker not only provides a real-time window into your cardiovascular work rate – so you can ensure you’re hitting the right efforts to achieve your fitness goals – but it’s also a great way to benchmark your progress. POLAR H10 £76.50, polar.com If you’re really serious about HR training and recovery, reliable accuracy is essential. Just one or two beats per minute can tip you into the wrong intensity zone or give you a bad read on your rhythms and recovery the day after. While wrist-based sensors have improved, the chest strap is still…

1. WALL SIT Muscles worked: core, hamstrings, glutes Lean your back against a wall, with feet around 2ft in front. Squat down to a 90-degree angle. Hold this position for 30-60 secs. Repeat 3-5 times. 2. STRAIGHT-ARM PLANK Muscles worked: core, back, anterior delts Get into a press-up position. Breathe deeply and ‘press’ the floor away from you. Hold this position for 30-60 secs. Repeat 3-5 times. 3. STATIC LUNGE Muscles worked: quads This is a unilateral exercise, so both legs have to be worked separately. Take a large step forward. Bend both knees to 90 degrees, but make sure your front knee doesn’t extend beyond your toes. Hold this position for 20-30 secs. Repeat 3-5 times on both legs. 4. GLUTE BRIDGE Muscles worked: glutes, lower back Lie on…

FOCUS ON THE NOW “There is so much speculation about what is going to happen, and a lot of things that are out of our control,” says David Birtwistle, founder of Endeavour food, movement and mindset coaching. “When we think about the uncertain future, it can be overwhelming; instead, think about what you are doing right now. What is the one, most important thing that you have to do? Focus on that and tick things off one at a time.” FIND A BALANCE “Processed and refined foods are often high in simple sugars, which cause spikes in blood sugar levels, followed by a slump, potentially contributing to mood swings, hormonal imbalances and inflammation,” says nutritional therapist Emma Bulbeck. “Now, more than ever, it’s important to eat a balanced diet consisting…

169% is the daily intake of vitamin C provided by one bell pepper. It’s also packed with plenty of other vitamins, minerals and fibre. Chop it into a salad or stir-fry, or roast it and add to a curry or pasta sauce to keep your immune system strong. SWEET SPOT When we eat sugar, the sweet sensation starts with our taste buds. But a recent study shows that sugar molecules also trip sensors in the gut that directly signal to the brain. The research showed that sensors in the lining of the intestines sparked signals via the vagus nerve to a specific region of the brain that responds to sugar. Artificial sweeteners don’t trigger that same gut-brain response, which might explain why they often can’t quite replicate sugar’s appeal.1 HOW’S…

1A. PRESS-UP PLUS WHY: Mobilise your shoulders and upper back, and target the oft-neglected serratus anterior muscle, which supports your scapula and promotes a full range of motion in your arms and shoulder blades – crucial for many Olympic lifts. HOW: Get into a press-up position, with hands slightly wider than shoulder-width apart. Brace your abs. Keeping straight arms, lower your upper back ever so slightly, so your shoulder blades come together. Push back up so your shoulder blades pull apart again and repeat. HOW TO: The circuit starts off with some slow and controlled bodyweight movements to activate your muscles and loosen up your joints, before ramping things up with weighted full-body exercises, guaranteed to fire up your metabolism and work every muscle. Do each move for 45…

“CLIMBING GETS QUITE SERIOUS, BUT CROSSING THE ROAD ON MY WAY TO WORK IS MUCH MORE DANGEROUS” A world-renowned rock climber and expedition leader, 33-year-old Jess Dufton has conquered some of the toughest climbs the UK has to offer. He’s also blind. Dufton suffers from a degenerative condition called rod-cone dystrophy, as well as astigmatism and cataracts. He was born with approximately 20 per cent of his central vision and from that drastically low baseline his vision has deteriorated further ever since. A member of GB’s Paraclimbing Team in the Visually Impaired category, B1, Dufton is ranked fourth in the world in International Federation of Sport Climbing (IFSC) competitions, which take place on artificial climbing walls. However, it’s his climbing on rock and ice that sets him apart. On home…

ON YOUR BIKE SIMPLE CYCLE SESSIONS YOU CAN DO FROM HOME Canyon’s Stay Fit, Stay Healthy campaign encourages people to stick to their fitness goals, or set new ones, despite the current situation. Here’s a couple of at-home workouts from the campaign: WARM-UP 10 mins starting easy and building resistance gradually to a 5/10 effort MAIN SET 30 secs all-out effort / 30 secs rest (repeat x 10) COOL-DOWN 4 mins easy recovery WARM-UP 10 mins starting easy and building resistance gradually to a 5/10 effort MAIN SET 20 secs all-out effort / 40 secs rest (repeat x 10-12) COOL-DOWN 10 mins easy recovery…

SHOULD YOU BE EATING LESS DURING LOCKDOWN? “Lockdown or no lockdown, if you’re eating more than you need, and not burning it off, chances are you will gain weight,” says registered dietitian Tabitha Ward. “But that’s not to say you necessarily need to eat less. Many of us are cooking healthy meals from scratch and working out more than normal, so can probably  eat in a similar pattern to prelockdown and not expect a change in weight. My advice is not to focus on how much you’re eating, but on the type of food, and using lockdown as an opportunity to form some healthier habits.” 20% The reduced risk of developing cardiovascular disease, or dying from heart disease, associated with drinking tea every day. A large study published in the…

If you’re determined to lose weight, opt for a slow and steady approach to avoid losing all your hard-earned gains. A study in the journal Obesity found that followers of extremely low-calorie diets tend to shift 18 per cent of their weight through muscle loss. To avoid that, keep your calorie deficit to 500kcals or less. LIFT IT TO LOSE IT As much as 20 per cent of your metabolic rate – how quickly you burn energy – can be attributed to your muscles, while just three per cent is down to your fat stores. That means if you want to get lean, strength training is the way forward. IMMUNE BOOST.  As you’re reading this, we can assume you’re no stranger to the power of exercise, and a new study…

Of all the things you thought your sports headphones were lacking – comfort, bass, volume, battery life – knitwear isn’t likely to be top of the list. Enter adidas’ cryptically named RPT-01, to show you just what you’re missing. As well as bass-heavy sound ideal for high-octane sessions, the headphones’ USP is that knitted design. As far as aesthetics go, it’s likely to divide opinion, but we’re on board with the look, and especially impressed by the on-ear comfort those knitted ear cushions (removable and washable) provide. There’s also a reassuring ruggedness to the RPT-01: unlike other high-end headphones, or much smaller earbuds, wearing these doesn’t bring with it an underlying paranoia that they’re going to get lost or break. The combination of plastic, metal and nylon – with simple…

“The only other fitness manual that had been written specifically for prisoners was by Charles Bronson and that seemed completely crazy, so I decided to make the type of plan I had been looking for myself” All it took was one drunken fit of fury to change LJ Flanders’ life forever. On an unremarkable Tuesday evening back in September 2011, the East Londoner had gone for a night out on the town with friends and family. A boozy dinner turned into long, drawn-out drinks at a local bar, followed by a few more. Finally, when time was called, an argument broke out with another group over a taxi and before long it turned into a nasty brawl. “I didn’t start the fight, but I guess I ended up finishing it,”…

DAY 1 – PUSH Machine Bench Press 10-12 reps / 4 sets / 2:2 tempo Machine Lateral Raise 10-12 reps / 3 sets / 2:2 tempo Triceps Rope Push Down 10-12 reps / 3 sets / 2:2 tempo DAY 2 – PULL Lat Pull Down 10-12 reps / 4 sets / 2:2 tempo Cable Row (narrow) 10-12 reps / 4 sets / 2:2 tempo Preacher Curl 10-12 reps / 3 sets / 2:2 tempo DAY 3 – LEGS Leg Press 10-12 reps / 4 sets / 2:2 tempo Leg Curl 10-12 reps / 3 sets / 2:2 tempo Machine Glute Kickback 10-12 reps / 2 sets / 2:2 tempo…

1A. SINGLE-LEG SQUAT A challenging squat variation that, along with being excellent for lower-body strength, is also great for balance. Set up as for a squat, but stand using one leg, extending the other leg out in front of you. Come right up onto your toes to challenge your balance, then sit back down with control. Switch legs and repeat. 1B. ELEVATED HIP BRIDGE SINGLE-LEG LIFT A hip bridge progression, bringing in straight-leg lifts which demand good hamstring flexibility. From a hip bridge hold position, keeping both legs straight, raise one, aiming for a 90-degree angle to the other leg. Lower the leg with control and lightly touch the sofa with your calf. Perform 3 reps with one leg, change to the other, perform another 3 reps and…

MY VEGAN CARB CRUSHER £21.99 (box of 12), myvegan.com They say: ‘Covered in a rich dark-chocolate coating with less than 2g of sugar per bar. Yes, really.’ We say: OK, so there are bars with fewer ingredients on this list, but My Vegan’s Carb Crusher (available in Peanut Butter, Chocolate Sea Salt, and Chocolate Orange) gets the MF seal of approval for its balance of protein – a better-than-average 15g per bar – and first-rate flavour. Post-workout recovery has rarely tasted so good. BULK POWDERS VEGAN PROTEIN BAR £1.86 (per bar), bulkpowders.co.uk They say: ‘Most bars aimed at the vegan market contain 10-12g protein per bar, but these contain a massive 21g per bar.’ We say: Some might find these slightly too chalky in texture, and the sizeable 279 calories…

THE WORKOUT TIME CAP: 15 MINS AIM: TO INCREASE YOUR ROW OUTPUT (SPEED) EACH ROUND ROW: 500M / 400M / 300M / 200M / 100M After each row, complete the following: 10 X DUMBBELL THRUSTER - Focus on the quality of the movement each round: hips should be below 90 degrees in the squat, with arms fully extended overhead. 8 X SLAM BALL OVER SHOULDER - Break the lift up into a ‘pull’, then ‘catch’, then ‘throw’ – the power should come from your legs. 6 X BURPEE OVER SLAM BALL - Ensure a two-footed take off and two-footed landing, with chest to floor each rep.…

TELL US ABOUT THE GROUP… “We’re based in the beautiful Brecon Beacons in South Wales and the concept is simple: to allow men to make a commitment to themselves once a month. It’s simply about taking time out from life by getting outdoors, having a walk and a talk, while getting some exercise. For many members, it represents a way to de-stress and regain perspective on life in general.” WHY DID YOU SET IT UP? “I have always enjoyed time in the mountains. I find it to be cathartic. Space, nature, the exposure, the wilderness – it makes me feel alive. 2018 was a particularly busy and stressful year for me and family. As I reflected back on the year in general, I felt I lost my sense of self.…

1. PETERSON STEP-UP WITH HEEL LIFT Stand on one leg on a box (or solid surface), with your other foot hanging off the edge off the box. Hold your hands together in front for stability and slowly pull down on the standing leg, flexing at the knee and ankle. The opposite leg should stay straight, tracking the side of the box. At the bottom position, allow the heel to rise up on the standing foot to put emphasis on your quad. Press your heel back down and return to the start position, maintaining an upright stance. Repeat for 10 reps each leg. PT TIP: “This exercise focuses primarily on building the vastus medialis oblique (VMO), an inside quad muscle just above the knee, to improve knee stability,” says PT…

SO WE FLOW EASY SHORTS £60, soweflow.com Described as ‘the ultimate yoga, climbing and movement shorts’, high-quality and super-stretchy organic cotton make these just about the comfiest pair of shorts we’ve ever had the pleasure of wearing. Of course, that makes them perfectly suited for lunging and twisting to your heart's content, but we imagine you’ll be wearing these for a lot more than just your early-morning flow. SO WE FLOW MINDFULNESS VEST £30, soweflow.com A nice hand-drawn design isn’t the only thing this vest’s got going for it. Like the shorts, organic cotton makes for an extra-soft feel, and the lightweight fabric comes into its own during more demanding practices. DOMYOS CORK YOGA BRICK £6.99, decathlon.co.uk Perfect for beginners and essential for some specialised poses, a yoga brick adds…

Time flies, and as the years roll by your body will shift and change –›adapting with age, but also to the new habits and levels of activity you become accustomed to as you get older. Some of that change is entirely natural and, unfortunately, inevitable, but instead of passively dancing to the beat of your biological drum, you can take active steps to train smarter, feel younger and possibly even live longer. In the pages that follow, you’ll find frequently asked questions, and ways to train and exercise as you age to keep you injury-free and stronger for longer. FAQ “IS TRAINING FOR A LONG, HEALTHY LIFE THE SAME AS TRAINING FOR PEAK PHYSICAL FITNESS?” In a nutshell, no. When there are different goals, there are normally different protocols in…

During this pandemic, some of us are working extra hard to combat the crisis. Doctors, nurses, carers and other key workers are more exhausted than ever as they try to hold the country together and look after the sick. Others of us are working night and day to complete Netflix before lockdown ends. Experiences of coronavirus are varied, but for those of us with more time on our hands, this seems the perfect time to work on our fitness goals. Not working at the moment? Time to get #FurloughFit! Missing the gym? No worries – get #QuaranToned at home! At the tap of your phone, you can access all kinds of fitness classes and exercise programmes from around the world, often for free. While many people don’t have gardens or…

Five-time Olympic medallist Max Whitlock MBE first caught the eye of the watching world at London 2012, with a bronze-medal winning display as a fresh-faced 19-year-old. Four year later in Rio, he went two steps further by grabbing gold in the Floor and Pommel Horse events, and more recently – having secured a third World Championship Gold in 2019 – he’s been keeping his army of social media followers fit and entertained during coronavirus lockdown with a series of home training videos and a recently released book, The Whitlock Workout. MF caught up with the 27-year-old – still fresh-faced, but with plenty to show for the eight years since his Olympics debut – to talk adapted training, toddler-assisted exercises and lessons learned from doing too much too young. “FROM THE…

Beans are cheap, simple to prepare and, as masses of research shows, incredibly healthy. In particular, they’re a great way to load up on protein, complex carbs and fibre, making them perfect for anyone seeking both sustained energy and optimum post-workout recovery. The most common beans in the West are haricot (aka navy – the type used for most tinned baked beans), kidney, butter, black, broad, and pinto beans. While each has a slightly different nutritional profile, they’re generally high in protein, iron, zinc, magnesium, potassium, and B vitamins. They’re relatively low in calories too, making beans one of the most nutrient-dense foods around. One cup of most beans also provides around half the recommended daily intake of fibre – something most people in the UK are lacking. GOOD FOR…

Working from home poses many problems for the persistent snacker. With the kitchen in close quarters, the promise of quick eats – free from the prying eyes of co-workers – can be too much to resist. Within reason, that’s fine, but home working tends to mean less movement throughout the day – your two-second commute from the bedroom to the living room isn’t going to do much for your dwindling step count – and less movement means less calorie burn. Add snacking to the mix and you get a perfect storm for weight gain. The solution could be to live life in the fast lane. WHAT IS IT? Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t require macronutrient restriction (protein, carbs,…

UP YOUR WEIGHTS-TO-CARDIO RATIO “I recommend doing two or three weights sessions for every cardio session,” says Sean Lerwill, a personal trainer with a degree in molecular genetics. “Resistance training prevents muscle wastage, triggers biological reactions that help to remove free radicals and oxidative stress, and increases blood flow.” It also boosts growth hormone, which helps you retain bone-building calcium and fat-burning muscle as you age. A study in the journal Obesity confirmed that people who lift weights have less visceral fat – which is linked to age-related problems like heart disease and diabetes – than those who just do cardio. HIIT PAUSE WITH CARDIO SESSIONS Research by the Mayo Clinic has shown that high-intensity interval training (HIIT) slows cellular ageing by boosting the regeneration of mitochondria – your body’s…