Innholdsfortegnelse for May 2021 i Men's Fitness UK

Rejoice! Gyms are back. Which means firstly, congratulations are in order for prising yourself away from the steel embrace of the squat rack – don’t worry, it’s not leaving you again. To butcher a well-worn phrase, absence makes the heart grow stronger, but if you’ve become reacquainted with your local weights room since 12 April you may have discovered the same can’t be said for human muscles. And that’s OK. A year of home workouts and lighter weights is going to have benefitted your body in myriad other ways: from cardio fitness to mobility, not to mention a previously unseen level of training efficiency. All that can be taken into your gym sessions, and while it might take a bit of time to build back up to your pre-pandemic strength,…

At the start of lockdown, I had a Jacuzzi Swim Spa›set up in my garden. It’s like a treadmill for swimmers. You’re tethered in place and swim against the current, adjusting the resistance to increase or decrease the challenge. I was out of a pool for 16 weeks, so that set-up was a huge asset. When I first returned to the pool it was hard – I’d pretty much forgotten how to swim in one! But as the technique returned I actually came back stronger. I competed again at the Manchester International meet in February and posted some really good times. I have to believe the Olympics will go ahead. We have warm-ups after the Olympic trials, including the Europeans, scheduled for May. My focus is on training, but I’m…

Since it was founded in 2018, Black Cyclists Network has become one of the fastest growing cycling clubs in the country. Based in London – but with members worldwide and big plans to establish collectives across the UK and further afield – BCN is disrupting cycling for the better: by connecting existing cyclists from Black and Minority Ethnic (BAME) backgrounds, and encouraging people of colour – and indeed of all backgrounds – to take up cycling for the first time. The brains behind the operation is Londoner Mani Arthur, who only took up cycling 12 years ago but has since represented Ghana at the 2019 African Games. Taken aback at the lack of diversity in the sport he had fallen in love with, Arthur set on the idea of a…

1 EXPERIENCE COMPLETE CONTROL “An e-bike gives you absolute control over how hard you work,” says mountain biking strength and conditioning coach Ben Plenge, who recommends e-MTBs to fine-tune your interval training and include valuable low-intensity work – which even the pro Santa Cruz riders he coaches have trouble including otherwise. 2 ATTACK ‘IMPOSSIBLE’ CLIMBS It’s surprising what you can get up on an e-MTB; so much so that technical, steep and rocky climbs that would normally have you walking can be negotiated. But don’t expect an easy ride: you still need a good level of strength and fitness. 3 ENJOY MORE STABILITY The greater weight and big-volume tyres of e-MTBs make them a more stable ride that can flow through the rough stuff. That makes them…

If you have felt dizzy, off-balance, irritable, nauseous, forgetful or weak over the last year, Dr Google might have led you towards concussion, chronic fatigue or severe anxiety. A far likelier cause, however, is that lockdown has screwed up your sleep. The problem with sleep is that even though we all know it matters, when life gets busy and there are not enough hours in the day, it is the first thing to go. Lockdown highlighted that, with many of us massively missing out on a good night’s rest. In a King’s College study published in May 2020, over 2,000 people were questioned about their lockdown sleep, with 63 per cent reporting worse quality of sleep and 39 per cent saying that were sleeping less. When we already collectively sleep…

Recovering from any major illness or injury often requires a great deal of personalised physiotherapy and a tailor-made routine for building back the fitness that was lost over time. But while different exercise regimes might suit certain recovery needs better, cycling stands out as the best all-round, low-impact activity for regaining strength, stamina and a sense of mental wellbeing. The benefits of cycling played a large part in my own recovery from open-heart surgery in 2017, providing a framework around which I could build a full return to – and even improvement on – my previous fitness level. LAY THE FOUNDATIONS In a study at Canada’s McMaster University, patients awaiting bypass surgery who cycled 30 minutes, twice a week, before their operation, reported a better quality of life six months…

WRONG CARBS, WRONG TIME Eating lower GI, complex carbs too close to the main event, for example. These are for the days leading up to it. GOING OFF-PISTE ON RACE DAY “It’s paramount to practice in the lead up to an event, to see which types and quantities of carbohydrate sit best,” says Sutton. LOADING UP UNNECESSARILY For events shorter than 90 minutes, there’s really no need to dramatically up your carb intake. Instead, stick to a healthy, balanced diet as you would normally. OVERDOING IT Carb loading doesn’t give you free rein to eat a large Domino’s the night before. Eating unhealthy food will only increase your risk of mid-event stomach upset. UNDERESTIMATING YOUR NEEDS Equally, if you’re running a marathon, a small bowl of cereal isn’t going to…

Celebrate your return to the gym with this five-move complex that unites some classic compound lifts to devastating fat-fighting effect. Grab a bar, do each exercise for the required number of reps, then move onto the next without setting the weight down. Only rest after you finish all five moves. Do this as a finisher to a strength session or as a standalone quick-fire workout. “Barbell complexes are an effective tool to build muscle and at the same time fire up your metabolism to torch body fat,” says Steve Kowalenko of W10 Performance. “They’re fast, fun, and elevate your metabolism for longer than traditional cardio. Also, while traditional cardio can increase your levels of cortisol, the stress hormone responsible for fat storage, this complex will release anabolic hormones that will…

WARM UP WELL Full-body, low-impact cardio movements like the rower or air bike will get your lungs and muscles ready for action. Follow up with a couple of sets of each exercise in the workout with an unloaded bar. CHOOSE WEIGHT WISELY You’re looking to be able to complete the reps with good form – you don’t want to blow your back out by adding too much weight too soon. TIGHTEN UP REST TIMES Be strict with rests. The value of a workout often lies in the intensity, so put your phone down and get to work. STAY MOBILE Stretch thoroughly post-workout. Flexibility is the foundation of good technique – particularly with the barbell.…

When the UK locked down in March 2020, no one could have predicted how long we’d be working out from home. But one year on, we’ve grown used to using the tools at hand, with sofas, towels and food tins all coming into play. Now, since gyms reopened on 12 April, there’s a temptation to wipe our minds of the trials and tribulations of the past year and bound giddily back to the heaviest free weights we can find. In a word: don’t. You might not be the lifter you were a year ago. And that’s not necessarily a bad thing. If you want to maximise progress and minimise injury when you get back in the gym, read this first. Who knows, you might just find that a year’s worth…

For the very latest in e-MTB tech, try out the 2021 Turbo Levo from Specialized. This 29in-wheeled trail bike is based around that old stalwart, the Stumpjumper, but updated with a brand new motor and battery for extended range. The motor amplifies your pedalling input by 410 per cent, and the M2 battery raises range by 40 per cent. There’s no excuse for not stretching the potential of this full-suspension ride, with 150mm of travel at the back and 160mm at the front, courtesy of the Fox Float Rhythm 36 fork.…

This pioneering phone charger is fitted with a radiation shield to deflect associated radiation emitted from mobile devices away from your bed while you sleep. It was developed by inventor David Clark, as a way to prevent his wife’s night-time migraines. “After further exploration,” Clark says, “we found that moving both our phones well away from the bedside helped relieve her symptoms. This got me thinking, and I decided to find a working solution that allowed us to continue to charge our phones, which we needed for alarms and emergencies, but without the pain of frequent nightly migraines.” For further information, or to get your hands on the product, visit sleephalo.com…

When you’re pushing your body to the limits, grumbling muscles are guaranteed. And while you could shell out £50 a week for a sports massage – or spend hours balancing on a foam roller – percussive therapy tools offer a convenient alternative for teasing out your tight bits, delivering rapid DIY treatments that are like sports rub-downs from the comfort of your own home. BEELITE MASSAGE GUN £100, wiggle.co.uk Six massage heads and 20 speed increments allow you to tailor your massage to your needs, targeting specific muscle groups at your own preferred intensity level. THERAGUN PRIME MASSAGE GUN £274.90, wiggle.co.uk The Prime can be controlled through the Therabody app, which allows you to select any speed between the scientifically calibrated 1750-2400 percussions per minute range. FLOW PRO MASSAGE GUN…

GUT FEELING Scientists know that exercise can help improve the health of your gut microbiome, but it’s now clear that’s a two-way street, with the health of your gut also contributing to your physical performance. Healthy bacteria in the gut ferment fibres in your diet, and in the process they produce short-chain fatty acids – some of which enter the bloodstream and have been shown to improve physical performance and exercise capacity.1 Gut health also impacts on post-exercise recovery and cognitive function, so looking after your gut by eating plenty of fibre-rich plant foods could be the key to unlocking your potential. SICKLY SWEET Fructose, a sugar commonly used in sugary drinks, sweets, and processed foods, is associated with obesity, type-2 diabetes and liver disease. A new study shows high…

If you want to ride stronger for longer, there are few better people to ask than the world-record around-the-world cyclist. In 2017, the Scotsman rode an astonishing 240 miles a day, for just over 78 days, to complete the fastest ever circumnavigation of the globe by bicycle. With his wealth of experience, Beaumont has now compiled a collection of tips, tactics and techniques into a new book that will help anyone – no matter their experience or aspiration – to push their two-wheeled limits. Here are some standout words of wisdom. 1. EARN YOUR STRIPES Endurance is a skillset you can’t learn in the gym. You have to earn it over long, hard miles, over time. “The longer the ride,” says Beaumont, “the less your maximum power or lactate…

CONDITIONING WORKOUT • 5 sets of 12 reps for each exercise. • Move quickly from one exercise to the next to maintain the intensity. • Rest 60 secs between rounds. 1a. THRUSTER • With the bar at chest height, drop into a deep squat, then explode into an overhead press. • Drop the bar back to chest height and repeat. 1b. DEPTH JUMP • With a light weight on the bar, perform a jump squat and land with soft knees, slowly lowering yourself into a deep squat. • At the bottom of the squat, repeat the movement. 1c. HANG CLEAN TO PRESS • Keeping your back straight, hinge at the hips and lower the weight to around knee height. • Perform a power clean to your chest,…

FOOTBALL FAMILY A Manchester-based campaign to raise awareness of male suicide has enlisted the support of some of the biggest names in football. Sir Alex Ferguson, Mark Hughes, Pep Guardiola and Ole Gunnar Solskjaer have all called for men to talk more, as suicide remains the biggest killer of men under the age of 50 in the UK. “The more we talk about suicide, the easier it is to ask someone if they’re having suicidal thoughts,” said Sir Alex. “Talking really could help to save a life.” Black Minds Matter UK has launched a huge fundraising initiative, in the hope of securing thousands of donors to support its work in providing free mental health services to black people in the UK. The collective says that for many black people the…

MORVÉLO SPIRIT STANDARD JERSEY £75, morvelo.com Morvélo might not be the biggest name in the business, but the independent outfit offers amazing quality clothing for pocket-friendly prices. Its Standard Jersey has been refined and developed for more than a decade, and the latest iteration is the best yet. A comfortable, relaxed (for cycling) fit, it’s perfect whether you’re clipping in for the first time or are an all-out Lycra lover. Designs cover the full spectrum – from muted to loud – while sizes range from XS to XXL. KALAS PASSION Z1 £99, kalas.co.uk If you want to ride like a pro, you need to go aero. Kalas’ Passion Z1 is made for going fast, with a snug, streamlined fit. This tightness can cause a bit of discomfort if you don’t…

The grippy, volcanic rock of the Dubh Slabs on the Isle of Skye makes for some fine climbing. But trials rider and YouTube sensation Danny MacAskill isn’t satisfied with going up; in January, his latest viral video involved riding straight down the graded climbing routes. And yes, it’s as crazy as it sounds. While the rest of us are unlikely to ride down 900m of near-vertical rock (to avoid confusion, please do not do that), the techniques MacAskill used to stay in control and avoid a bike- and bone-destroying fall to the bottom of the crag are open to all of us. MF caught up with him to see what lessons you can take away to improve our own skills and confidence on a mountain bike – wherever you ride.…

“For men, physicality is another means of identifying a pecking order” In his manifesto on modern masculinity, Robinson speaks to big-name sports stars to discuss their own experiences of mental health issues, and how the industry is changing to encourage a more open dialogue. He also heads to the gym with ex-Special Forces Sergeant Jason Fox, who faced a battle with PTSD after leaving the military. On a more personal level, Robinson pushes through his own initial feelings of inadequacy, to discover that in the gym and out on the pitch, communities are created and connections made. What follows is an extract from Robinson’s new book... IN SEARCH OF EMOTION Over the last ten years the fitness industry in the UK has exploded, with the athletic legacy of the 2012…

Carb loading is a term that transcends its target audience. Even those with no interest in endurance sport will tell you that eating a big bowl of pasta the night before a big run or ride is probably a good idea, while more seasoned distance dons often look forward to nothing more than the pre-event excuse to eat a mountain of beige food like it’s their last chance to do so. Within reason, such an approach makes sense. The question is, why? “Carb loading is the practice of maximising glycogen stores (the glucose that fuels the muscles) before endurance exercise,” explains Aisling Pigott, registered dietitian and endurance runner. “The longer you exercise for, the more glucose you use. And while you may take on carbs during the activity, it’s hard…

We asked TRX trainer Tom Cuff-Burnett for a simple session that will get your full body firing on all cylinders. So leave your four walls behind and embrace the (slightly) warmer weather with this five-move circuit. HOW TO: Do 10 reps of each exercise. Take minimal rest between moves. Rest for 90 secs at the end of the round. Aim for 4-5 rounds in total. STRAP INSTRUCTIONS Short – Pull the yellow tabs up until they’re at the top, just below the bottom of the equaliser loop. Ultra-short – Follow instructions for ‘Short’ straps as above, then pull the outside strap up to create an extra loop. Mid-length – Pull down on the black buckles with thumb and forefinger so the yellow tabs rest halfway between the top and bottom…

WHY BOTHER? Because it’s one of the first pieces of gym equipment most people use, it’s easy for the barbell to breed overfamiliarity and complacency. You won’t be the only one if you’ve settled for the same handful of exercises – an endless cycle of back squats, bench, curls and presses – and seen progress stutter. While all the above are undoubtedly effective, having access to barbells and performing the same exercises over and over again is like having a Ferrari and never getting out of second gear. Here’s a handful of the things you can expect to experience and implement with a more dynamic approach to hitting the bar. 1. Serious strength The barbell is a staple of most strength-training programmes, and we don’t want to neglect that strength…

If the longer daylight hours have encouraged you to dust off your bike and hit the road, some good news: you don’t have to be slogging out gruelling six-hour rides to improve your endurance. “Even a few 30-minute rides will add up over the week to some good base miles in the legs, and shorter, structured sessions can really improve your fitness, stamina and power output,” explains cycling coach Phil Paterson. Big weekend rides are still essential, but there are ways to make quicker gains. “Long rides put your heart and lungs through a larger volume of work, and build up your body’s robustness for sitting in the saddle,” says Paterson, “but that doesn’t mean they’re the only way to improve endurance.” STAMINA SECRETS SIX WAYS TO MAXIMISE ENDURANCE IN…

Preparing for a fitness challenge is about getting your mind, as well as your body, into goal-getting shape. Because while meeting your targets might mean building muscle or increasing VO2 max, you’ll also need to set appropriate milestones, maintain motivation, and potentially manage anxiety, pain and injury. So, what’s the best way to flex your mental muscles? One method gaining popularity with elite-level athletes is mindfulness meditation. Research published in the journal Neural Plasticity found athletes who did two 30-minute mindfulness sessions for five weeks showed greater endurance, a longer period before exhaustion and better cognitive functions (such as reaction time) compared to a control group. Studies also show mindfulness is beneficial for combatting the mental fatigue sometimes linked to sporting performance. “Mindfulness is awareness that arises through paying attention,…