Innholdsfortegnelse for August 2020 i Men's Fitness UK

Incorporate omega-3 and plenty of colours into your lunch to boost your immune system, says Clarissa Lenherr, nutritionist from personalised healthcare service bioniq (bioniq.com). “Omega-3s are essential fatty acids that contribute to immune system function, as well as exerting anti-inflammatory benefits in the body,” says Lenherr. “Our bodies can’t make omega-3, so we’re reliant on getting enough of it through our diets alone. The best sources come from oily fish – mackerel, anchovies and salmon –›or walnuts, flax seeds and chia seeds. Also aim to eat a range of colourful vegetables and fruits to maximise your intake of vitamins and antioxidants.”…

Never has there been a better time to start cycling. As the UK adjusts to ‘the new normal’, travelling by bike is both the perfect, healthy mode of transport and an ideal, socially-distanced sport. According to research by Vivacity Labs, cycling has risen by up to 300 per cent in some parts of the UK during lockdown. Roads are becoming safer, with cycle lanes and low-traffic zones popping up, and there are miles of off-road routes to be explored. BIKE TO THE FUTURE “Whatever your age, and the type of cycling you fancy – road, mountain biking, commuting or leisurely spins – there’s a bike for that,” says Laura Kennington, British endurance athlete and ambassador for Ellis Brigham Mountain Sports (ellis-brigham.com). “Do it by yourself for some headspace or make…

The law around wild camping varies across the UK. In Scotland, wild camping is legal as long as you follow the Outdoor Access Code, which basically means leave no trace and don't disturb people or animals. Camp late in the day and move on early the next morning and you're less likely to encounter problems. Camping out of sight of buildings and roads, and on open rather than enclosed land, is certainly best too. Outside of Scotland, there is no legal right to camp wild in the UK. Technically, in England, Wales and Northern Ireland you need to ask the landowner's permission. However, there are exceptions and grey areas; on Dartmoor, wild camping is acceptable for one or two nights on open land, and in many hill areas such as…

ULTRASUN VERY HIGH SPF50 SPORTS SPRAY FORMULA £26, LOOKFANTASTIC.COM The combination of wind, sun and reflective water means it’s easy to get sunburned without realising. This easy-to-apply gel spray can be used with one hand and works even upside down – ideal for when trying to balance on an unstable surface. It dries quickly, penetrates skin immediately and resists friction of sand and towel drying, while offering protection from harmful UVA and UVB rays. MORAR – MARLOE WATCH COMPANY £449, marloewatchcompany.com Taking its name from Loch Morar in Scotland, the deepest body of water in Britain, the Morar is built for the depths – water-resistant up to 310m, and equipped with a robust 40mm stainless steel case – but just as at home on dry land. The watch…

BACK EXERCISE: BAND ROW Loop the band around a sturdy object. Grip the band. Hinge at the hips. Drive your elbows back to your sides and pinch your shoulder blades together. Pause for a split-second. Straighten your arms. BICEPS EXERCISE: BAND CURL Loop the band under your feet. Grip the other end of the band with your hands at shoulder-width. Hold the band with arms extended. Curl the band up to chest height, squeezing your biceps at the top. Lower with control. SHOULDERS EXERCISE: BAND OVERHEAD PRESS Take a shoulder-width grip of the band. Hold tight with the band in contact with the heels of your hands. Your elbows should be directly under your hands. Press the band overhead. Lock your elbows. Pull the band back down, keeping your elbows…

Lie on your back with your knees bent, feet and knees hip-width apart and your shoulders relaxed. Take a deep breath in and then ‘sigh’ out to release any tension. Allow your body to melt into the mat. Try to relax your rib cage and sacrum – the back of your pelvis – onto the mat. Relax your shoulders and neck. Inhale and imagine your rib cage expanding without allowing your back to arch or your ribs to lift off the mat, and keep your shoulders relaxed. Breathe in through your nose and out through your mouth. Slightly pursing your lips can help to engage your core. Take several breaths in this way and, when you are comfortable, try the breathing while keeping a gentle contraction of navel to spine.…

“Set yourself a 30- or 40-minute time cap and move between three or four different stations,” says Fraser. For example, burpees, press-ups, kettlebell swings and V sit-ups. Work for 40 seconds at each station, rest for 20, then move on. “Breaking it down into stations makes it much easier to comprehend going for 40 minutes,” says Fraser, “because you’re only looking 40 seconds ahead and that 20-second break is always within reach.”…

Leg work doesn't need to be confined to the squat rack. While lockdown keeps us away from the gym, it's perfectly possible to train your lower body from home using just one pair of dumbbells. And if you don't have dumbbells, just use bodyweight and up the number of reps. 1. BULGARIAN SPLIT SQUAT FOCUS: Quads, glutes REPS: 10 each side SETS: 3-4 REST: 60 secs Rest the instep of your back foot on a›chair and plant your front foot so it’s facing forwards. Your hips should be facing forwards and your torso should be upright, with your core braced. Keeping your torso upright, lower until your front thigh is parallel to the floor. Keep your front knee in line with your foot, but make sure it doesn’t travel…

“This is one of my go-to workouts, because it’s target-driven,” says Davie. “I love working with a rep or time goal – it makes the time fly by and before you know it you’ve got a good 30 minutes of strength and conditioning work in.” PART 1: 20-minute EMOM Odd minutes: Single-arm swing x 10 Burpees x 5 Even minutes: Dumbbell snatch x 10 PART 2: 10-minute AMRAP Suitcase deadlift (right arm) x 10 Single-arm swing (right arm) x 10 Snatch (right arm) x 10 Suitcase deadlift (left arm) x 10 Single-arm swing (left arm) x 10 Snatch (left arm) x 10 MASTER THE MOVES SINGLE-ARM SWING Stand with feet slightly wider than shoulder-width apart. Hinge at the hips and lean forwards to grab the dumbbell. Retract your shoulders and…

1. SEE THE SIGHTS The UK’s picturesque countryside is unique, and there’s beauty to be found regardless of the season. The Scottish Highlands, Lake District and Dartmoor offer up flowing rivers, deep valleys and rural village outposts, while the Cornish coastline has a chameleon-like quality: in summer the sun shines through the grass that clings to cliff-sides; only months later, as winter closes in, strong winds push near-horizontal rain into your face as you look down at grey waves crashing in. It’s always changing and evolving into something new, but no less beautiful. 2. FREE FITNESS It might be less obviously demanding than going for a run, but when you’re on your feet for hours on end – often moving over steep or unpredictable terrain – you’re going to burn…

BOARDMAN MHT 8.8 MEN’S MOUNTAIN BIKE £850, halfords.com Whether you’re blasting along a trail or doing a long cross-country ride, this Boardman bike has you covered. The lightweight frame comes with all the components needed for easy handling and comfort on tricky downhills, without compromising on speed for easier routes. It boasts RockShox Judy forks, powerful Shimano hydraulic brakes, 29-inch wheels and SRAM SX Eagle 12 speed gears. SUUNTO 7 £429, johnlewis.com Plan your training, track your speed, analyse your performance, map routes and connect with other cyclists – you can do it all with Suunto 7, a GPS sports watch and smartwatch rolled into one. With over 70 sport modes, built-in heat maps, heart-rate monitor, music control and smartwatch features from Wear OS by Google, this high-tech timepiece can…

Ross Edgley combines a strongman’s physique with extraordinary endurance. He has rope-climbed the equivalent height of Mount Everest, towed a Mini Countryman for 26.2 miles, and in 2018 he became the first person to swim the entire coast of Great Britain. In his new book, The Art Of Resilience: Strategies for an Unbreakable Mind and Body, Edgely reveals the inner secrets of mental and physical toughness that he discovered while training for and doing his larger-than-life endurance challenges. MF caught up with him, to find out how we can all apply these lessons to our own lives and training, to build a resilient body and mind. STRATEGISE YOUR SUFFERING Endurance athletes the world over refer to their harder efforts as ‘sufferfests’. Contests such as the Tour de France are said…

INSIGHT TIMER A simple meditation timer app with optional downloads, perhaps better suited to those with some experience of meditation. It’s free to download, with in-app purchases (insighttimer.com). HEADSPACE Guided meditations based on mindfulness teachings, to help you develop a regular meditation practice. The first two weeks are free, then there’s a monthly (£9.99) or annual (£49.99) subscription to pay (headspace.com). CALM A variety of interesting and creative sessions to suit the needs of any user, from beginners to advanced meditators. An annual subscription amounts to a reasonable £28.99 (calm.com). FEELING GOOD: POSITIVE MINDSET One of the few apps that NHS doctors recommend to help develop mental resilience. It's based on a mental coaching programme for Olympic athletes. Free to download, with in-app purchases (nhs.uk/apps-library). THE MINDFULNESS APP This offers…

DO START LIGHT  Find the appropriate band; start with a lighter resistance band and only progress when you can perform the exercise through a full range of motion. SLOW DOWN  Perform at a slow, controlled tempo so the band isn’t jerking you around and it doesn’t whip you back. STAY SECURE  Anchor the band to something secure, like a fixed park bench or thin tree – not a curtain rail. GRIP STRONG Use a strong grip and anchor the band under the middle of your foot. DON'T BE SENTIMENTAL  Don’t use a band that’s old and frayed, because they can snap; they won’t if they’re new. LET GO  Maintain a strong grip, using chalk or a training towel if you like. BE NARROW-MINDED  Don’t go in with a closed mind;…

ALIGNMENT: If one part of the body is misaligned, it affects the whole body. Working in correct alignment helps improve the body’s function and wellbeing. BREATHING: Pilates exercises are co-ordinated with the breath to aid control. Breathing is full and relaxed to help power the body. CONCENTRATION: Focusing the mind and fully committing to each move helps ensure maximum benefits and encourages relaxation. CONTROL: Every pilates move is executed with careful control. Knowing what each part of the body is doing allows you to exercise more effectively. The slower the move, the harder you have to work. FLOW: Using slow, controlled, flowing movements synchronised with the breath enables the body to move as nature intended. CENTERING: All pilates moves begin from the centre or core. Pilates called it the ‘girdle…

MORNING VITALITY “Through research, we’ve identified how to combine amplitude, frequency and torque to effectively stimulate blood flow, which will ultimately help you feel better,” says Dr Wersland. “Our percussive therapy is for everyone, and that starts from the minute you wake up. I’d recommend a 90-second sweep each morning from your lower back, down to your hamstrings and then feet, to give your muscles a jump start, ready for the day ahead.” WARM-UP AND RECOVERY “Our Therabody app features protocols for an array of different forms of exercise, whether that be running, yoga, strength training, or a walk,” says Dr Wersland. “By pairing the app with your device via Bluetooth, you now have access to a fully customisable treatment, intuitive to what you’re doing. This creates the most consistent,…

“This workout has been split into three sections – upper, lower, and core – to allow for maximal intensity on split muscle groups,” explains Stark. “As the workout is bodyweight-based with limited load, by splitting the session into blocks it allows you to access a larger metabolic response of the muscular tissue.” LOWER- BODY BLOCK HOW TO: Do each exercise for 45 secs. Take 15 secs rest between exercises. Rest 60 secs at the end of the round. Do 4 rounds in total. 1A. ¼ LUNGE Start upright. Step forward into a lunge, maintaining alignment of your knee over the toes of your front foot. Press up a quarter of the way, stop, then head back down before returning to the top. Alternate legs. Keep your hips in a…

HOW REGULARLY DO YOU WORK OUT? “I train quite a bit: five to six days a week. My biggest weakness is actually allowing my body to rest – I’m addicted to that feeling that exercise gives you, and I love trying new things every day.” WHAT DOES YOUR WEEKLY ROUTINE LOOK LIKE? “In general, I like to change things up week to week. One week you would probably think I was a CrossFitter, because I would be killing myself on the assault bike, pull-ups, muscle-ups, carries, etc. But other weeks it’s more weights-focused.” TALK US THROUGH YOUR GO›TO ASSAULT BIKE SESSION. “I’ve got a real love-hate relationship with that machine, because no matter how much time you spend on it you just don’t feel any fitter on it – it…

As gym doors remain shut, home workouts remain the best option for keeping in shape. But you may be running thin on exercise options, and research shows that motivation to workout is higher when there’s training variety. So it’s time to look around your house to see the potential gym that lies within. That means setting down the milk jugs and tins of beans you’ve been lifting and giving the endless press-ups a break. Here are six new bodyweight exercises› you haven’t tried›that will add some variety to your›home workouts. 1. BED-SHEET ROWS TARGET AREAS: Back and biceps Take two bed sheets, twist each separately and tie a knot at each end. Toss the knotted ends of each sheet over the top of a door and close the door…

MARMOT KEELE PEAK JACKET £320, outdoorgear.co.uk Perfect for staving off summer drizzle, this light shell is wind and waterproof yet breathable. The 100 per cent seam taping stops rain creeping in while core vents stop you steaming up during speedy ascents. Articulated elbows and stretch fabric allow freedom of movement and you’ll appreciate the two-way zip and roomy, helmet-compatible hood. ELLIOT BROWN BLOXWORTH £495, elliotbrownwatches.com Style and practicality combine in the Bloxworth, a ‘go-anywhere, do-anything’ watch secured inside shock-absorbing steel movement housing and pressure tested to 150m. Equally at home on the trail as the high street, the crown and push-buttons are knurled for superior grip in harsh conditions and it’s got stamina to match, with impressive three-year battery life. LIFESAVER LIBERTY £124.99, iconlifesaver.com When you’re out for hours on…

1. RENT A CAMPERVAN “You don’t have to buy a campervan or motorhome to experience the joys of the open road,” advises Forrest. “Hire companies offer short-term leases, giving you a cost-effective opportunity to try out ‘van life’ for yourself.” 2. GO PHONE-FREE Glamping doesn’t mean you still need the internet. Put your phone on airplane mode instead. A digital detox will give you much-needed time for self-reflection and quiet – it’s great for your mental wellbeing. 3. DO A KIT CHECK “Test your cooking equipment in advance of your first trip of the year,” advises expedition chef and MSR Cooking Ambassador Kieran Creevy (kierancreevy.com). “Get your gear out at home and check that everything is in full working order. Light up your stove in the back…

1. BETTER BALANCE Like an oversized wobble board, SUP constantly challenges your balance, helping you strengthen and tone up all over by working the tiny stabilising muscles in your feet and legs. The low-impact sport also works larger muscle groups in your legs, back, core and arms, with minimum risk of injury.  Maintaining your balance on an unstable surface will also support other activities where balance is key, such as surfing, tennis, yoga and football.   2. CORE STRENGTH You’d be forgiven for thinking your arms do most of the work when you’re paddleboarding, but in fact it’s your core that’s responsible for your momentum through the water. Each stroke you take is like a mini-crunch for your abs – although it depends on correct technique. Stand with feet shoulder-width…

The shops are closed. You’ve scoured the web, clicking hopefully, endlessly, but you’re forever thwarted. It’s no use. No matter where you look, you can’t find any dumbbells. Goddamnit. You were supposed to get ripped during lockdown! You let out a piercing shriek, setting off a nearby car alarm. You can feel your muscles wasting away. You begin to weep. It wasn’t meant to be like this. Then, over the wind, carried by the soft summer breeze, you hear two words: band training. If you’ve never considered resistance band training, let this strange set of circumstances be your reason to start. There’s never been a better time to stray outside your comfort zone and embrace something new. Training with a band involves pulling or pushing against the tension contained within…

PURPLE BAND, PERFORM BETTER UK performbetter.co.uk This 1-inch-thick band is 19 inches long and incredibly versatile. GREEN BAND, ROGUE FITNESS rogueeurope.eu This band can generate 65lbs of tension when stretched. PRO AVERAGE RESISTANCE BAND, ELITE FTS UK elitefts.co.uk Forty-one inches long, 1.75 inches wide and made of natural latex rubber. RED BAND, FREETOO amazon.co.uk This long boy (208cm) weighs only 118g and generates between 15 and 35lbs of tension. FOUR BANDS, MEGLIO amazon.co.uk A great-value option: four bands in four colours, ranging from light to heavy resistance. VISIT JACKHANRAHANFITNESS.COM AND FOLLOW @JACKHANRAHANFITNESS…

Stand up, place your hands on your stomach and take a deep breath in, relaxing your abs. Now blow out through pursed lips and keep blowing out ALL the air. You should feel your deep abs tighten and draw in as they try to expel the air. The same thing happens when you cough: your abs contract to force the air out of your lungs. You want to use this natural ‘flattening’ or ‘tightening’ of the abs as you exercise, because this will protect and support your spine and help to build a natural girdle of strength.…

With four consecutive CrossFit Games titles under his belt, many consider Mat Fraser to be the fittest man on Earth. An elite powerlifter with the body control of a gymnast and the lung capacity of a track athlete, he is one Games win away from being the most dominant performer in the history of his sport. And yet, it’s arguably his mind, not his body, that sets him apart: relentlessly positive and uniquely unflappable, there’s the sense that if anyone’s going to catch him it will be on his terms – when he eventually calls it a day – not theirs. When MF spoke to Fraser in early May, he was lying low in his hometown of Cookeville, Tennessee, during the coronavirus lockdown. A few weeks before our chat, The…

Reduced oxidative stress and inflammation, lower blood pressure, and lower risk of type-2 diabetes and dementia are just some of the health benefits attributed to beetroot – and specifically, the betanin pigment responsible for its bright-purple colouring. But beetroot boasts significant performance-enhancing properties, too. A review of 23 individual studies showed that supplementing with beetroot juice can significantly enhance cardiorespiratory endurance in athletes by increasing exercise efficiency, which improves performance at various distances and increases time to exhaustion.1 Another review showed that beetroot juice can also improve performance during high-intensity interval training.2 HARD TO BEET It’s all because of the high nitrate content of beets. Once consumed, these nitrates are converted to nitrous oxide, an important signalling molecule that can help improve blood flow to the muscles during exercise, and…

NUTRITIONAL CONTENT A key nutritional advantage to organic crops relates to the polyphenol content. These are not essential for humans, but they do have antioxidant properties and can reduce our risk of several non-communicable diseases such as cardiovascular disease and cancer. The largest review to date, analysing over 300 studies, reported an average of 40 per cent higher antioxidant content in organic than conventional produce.1 For athletes looking for an edge, a higher antioxidant intake can help reduce inflammation and speed up recovery – vital for optimising performance. However, in terms of macro and other micronutrient content, the difference between the two may be more subtle than you think. Several meta-analyses, reviewing hundreds of studies that examined the macro and micronutrient content of organic and conventionally grown crops, show either…

1A. SINGLE-ARM DUMBBELL PRESS FOCUS: Shoulders, core REPS: 8 each side REST: Straight into 1B From a half-kneeling position, create tension through your trunk and press the dumbbell overhead. Aim to finish with your elbow against your ear and control the eccentric (lowering) phase of each rep. 1B. SINGLE-ARM GORILLA ROW FOCUS: Back REPS: 8 each side REST: Straight into 1C From a hinge position, pull the weight up with one arm while maintaining square hips. Reset each rep by touching the weight on the floor. 1C. FRONTAL PLANE LUNGE FOCUS: Glutes, quads, hamstrings REPS: 6 each side REST: 90 secs ROUNDS: 3 From a standing position, step out into a lateral lunge. Control the eccentric portion of the rep and ensure the unloaded leg stays straight. From…

“I keep my exercises basic to avoid getting injured,” says McIntyre. “My favourite is the squat – Arnold Schwarzenegger said it’s the most important move, and I agree. That’s especially the case for someone like me who’s 6ft 5” with very long limbs. When I was younger I resembled an Avatar, but when I started squatting heavy I saw the difference in my legs almost immediately. The key is to make sure you get below parallel on the drop, and be mindful of keeping good form.”…

ACCEPT HABITS Don’t resist habits; change them. A study published by Duke University in the US found that 40 per cent of participants’ daily actions weren’t the result of conscious decisions, but ingrained behaviours. Habits are a way of life – all you need to do is ensure yours are positive, not damaging. WORK OUT YOUR WILLPOWER Multiple studies have shown that, in the short term, depleting willpower with one task will make it less accessible for another. So if you force yourself to train first thing in the morning, you’ll have less reserves to turn down an after-work pint. However, exercising your willpower daily will give you greater reserves, which means when you’re working on forming one new habit, you’re building up the willpower for others to come. FOLLOW…