Innholdsfortegnelse for June 2021 i Men's Fitness UK

When was the last time you faced down your fears and found out what you’re truly made of? I’ll start: last week I went to the dental hygienist. While I can think of few things worse, I do accept that sometimes you’ve got to pay to have your teeth attacked. In this adventure-themed issue, you’ll find boundary-pushing feats on a slightly different scale. Take cover man Steve Backshall: explorer, presenter, and discoverer of new worlds. From diving into ancient underwater caves in Mexico, to making the first ever white-water descents of rapids in Far-Eastern Russia – not to mention the thousands of animal encounters (including swimming with Nile crocodiles) in his work as a biologist – Backshall is a one-man definition of living life on the edge. But courage and…

Two intrepid bike-adventurers make one of many river crossings during FireFlies Patagonia, the cycling ‘race’ like no other. A 1,000km ride through the Chilean wilderness, riders have to overcome unpredictable terrain, brutal climbs, darkness, river rapids, and the not-outlandish threat of stalking pumas. It’s all in aid of Bloodwise: the leading UK-based charity helping scientists and doctors to research better treatments, and ultimately find a cure, for leukaemia and blood cancers. Read how roaming ride-reporter Matt Maynard got on in the fourth edition of FireFlies Patagonia from page 56…

WALDEN MAGIC WAHINE FUSION HD SURFBOARD £1,149, boardshop.co.uk When it comes to beginner boards, bigger is better. A foam longboard that is thick, wide and flat will provide the best stability and buoyancy. The Walden Magic Wahine board is 8ft long, boasting a concave bottom, hard rails for manoeuvrability and performance, plus plenty of rocker to aid turning ability and comfort as you progress through smaller to bigger waves. You’ll need to buy a single fin to go with the board. PALM EQUIPMENT RASH GUARD £130, palmequipmenteurope.com The 3/2mm Epic will keep you warm from late spring to early autumn in the UK. Features include 100 per cent Ultraflex neoprene, Fluid-Flex Firewall chest and back panels, a lumbar seamless design (LSD) and back-zip entry. PATAGONIA MEN'S…

Your kids will recognise him as the face of the BBC’s BAFTA-winning Deadly 60 – in which he tracks down the deadliest animals on the planet in the name of children’s entertainment – and you probably know him from any number of wildlife shows he’s fronted in over two decades as a TV presenter. But while his work as biologist is beamed across our screens, Steve Backshall MBE is also a discoverer of new worlds. Venturing into parts unknown, his work on the BBC’s Undiscovered Worlds earned him 2020’s Scientific Exploration Society’s Explorer of the Year award, and last year he made a world-first descent of savage white-water rivers in Russia’s Far-East Kamchatka Peninsula. To go where no one has gone before requires a cast-iron mindset and unwavering commitment to…

1. DON’T GET LOST Map and compass are the old-school essentials, but for 21st century navigation you can download a GPS app like OS Maps or ViewRanger. With an annual subscription, you can plot routes, download offline maps and pinpoint your location – it’s like Google Maps for the countryside. 2. AVOID BLISTERS “The key to enjoyable hiking is comfortable footwear,” says Chris Townsend, author of no less than 20 hiking books. “If your feet hurt, you’ll hate it,” he adds. Carefully choose a pair that’s comfy, waterproof, sturdy and grippy – and combine with hard-wearing, cushioned hiking socks. 3. PACK LIGHT You should always carry food, water, warm layers, waterproofs, maps and phone – but leave the kitchen sink at home. Keeping your bag lightweight will…

That caffeine can boost performance is nothing new: a well-timed dose can improve awareness, fight fatigue and fire up your motor cortex for greater muscle activation. Caffeine also raises your body temperature, which can help burn more calories, and one study even suggests it can increase feelings of wellness to ramp up your post-workout high. New research, however, hints at an effective alternative to your pre-gym cup of Joe. The study, published in the Journal of the International Society of Sports Nutrition, found that a low dose of caffeine (200mg), supplied in chewing gum, enhanced the performance of a group of rugby players across a range of tests, including sprints and countermovement jumps. 500 The number of extra calories you can expect to scoff if your diet is full of…

While there’s nothing discreet about the brace-like design, there are plenty of hidden benefits to this all-encompassing recovery tool. Created by professional rugby player Joe Gray, alongside a team of physios, the MyoAir utilises WavePower™ technology (and reaches an unrivalled 250MMHG of pressure), to create a peristaltic type of compression that mimics muscle contraction. After donning the compression boots, a sophisticated pulse system systematically compresses your feet, gradually moving its way up your legs to squeeze and massage your muscles. Instead of a static compression (like a sleeve), the system pulses in sequences for a more dynamic compression, with the aim of further enhancing the movement of fluid through your muscles, and flushing out the toxins and waste products your body naturally produces. PUMP IT UP The sensation is similar…

MEET THE COACH The following tactical programme bootcamp has been engineered by coach Farren Morgan, a serving infantry soldier who has been in the British Army for six years. It’s a four-week sample, extracted from the original eight-week Tactical Training Programme, which you can purchase at farrenmorgancoaching.co.uk Morgan has progressed through the ranks to Lance Sergeant and is currently the physical training instructor (PTI) for the Coldstream Guards, where he continues his training as part of a multidisciplinary team. His experience includes passing some of the most notorious courses in the British Army, including ‘P Company’ – the brutal, three-day test to qualify for the Parachute Regiment – and the British Military Jump Course. FOLLOW HIM ON INSTAGRAM @FARRENMORGAN_COACHING HOW IT WORKS This programme is designed to improve strength, cardiovascular…

BURPEE HEAVEN Burpee x 50 Rest x 4 mins Burpee x 40 Rest x 3 mins Burpee x 30 Rest x 2 mins Burpee x 20 Rest x 1 min Burpee x 10 (Now reverse the pyramid and stop the clock once you’ve completed the last set of 50 burpees) DEVIL’S PLAYGROUND (666 REPS) 1a. Hand-Release Press-Up x 74 1b. Jumping Lunge x 74 1c. Press-Up x 74 1d. Prisoner Squat x 74 1e. Flutter Kick x 74 1f. Reverse Lunge x 74 1g. Jump Squat x 74 1h. Mountain Climber x 74 1i. Burpee x 74 20 MIN AMRAP 1a. Jump Squat x 15 1b. Pike Press-Up x 15 1c. Bear Crawl x 45 secs 2 – 64 – 2 2 Burpee 4 Jump Squat 8 Butterfly Sit-Up 16…

Even the heroic polar explorers that Professor Lane has worked with still experience primal fear. “The nature of the challenge almost makes it inevitable,” he explains. But whether you find yourself in trouble on a high mountain ridge, or feel on edge when you’re hurtling down a bike trail at speed, you need to learn to neutralise that fear. Simply understanding the different types of fear we face can really help. “In our interview with the polar explorer Rosie Stancer,” explains Professor Lane, “she identified the ‘Hitchcock fear’ (the psychological fear of the unknown), but also the ‘Harrison Ford’ fear (when there is action happening all around you).” Understanding and untangling the different genres of fear you experience can help you decide how best to react: do you need to…

MATT MAYNARD is an environmental journalist. This issue he reports from deepest Patagonia for an endurance event like no other (p56). DAN COOPER is a writer fascinated by innovation. This month, he meets Richard Browning, the jet-suit pioneer who has learned to fly (p62). FARREN MORGAN is physical training instructor for the Coldstream Guards. His high-intensity, four-week training programme will get you fitter than ever (p88). NOLAN SUNNASSEE is an Olympic-level strength and conditioning coach. This issue he outlines the lifting mistakes every gym-goer needs to avoid (p82).…

FINISTERRE UNISEX ADVENTURE  PONCHO £95, finisterre.com The best bit of kit you never knew you needed, this poncho-turned-tent – part of Finisterre’s nature-focused collaboration with the Natural History Museum – doubles up as a tarp shelter for when you’re caught short in a storm, or just want to take ten. Adding to the practical benefits is a large pouch pocket for storing snacks or valuables, and the whole thing packs down to next to nothing. SMARTWOOL PHD PRO OUTDOOR LIGHT CREW £24.99, smartwool.co.uk The best thing about these socks – in name and design – is the Indestructawool™ technology, providing a serious level of durability and supportive comfort. Admittedly, it’s difficult to get too excited by a pair of socks, but pick the wrong pair and you’ll soon…

PYRANHA MACHNO WHITEWATER  KAYAK £999, pyranha.com The Pyranha Machno features a bow rocker profile that keeps you on top of things, combined with a wide planing hull that is both stable and predictable. Other details include a high volume design, wave deflectors, bow and stern handles, and an action camera mount. ITIWIT 2-PERSON HIGH-PRESSURE INFLATABLE KAYAK STRENFIT X500 £1,299, decathlon.co.uk A two-seater inflatable kayak suitable for choppy seas or calmer rivers. The rigid craft fits in a trolley bag and is then inflated with a pump. The V-shaped hull limits friction on the water and, for comfort, there are two foam seats and an adjustable foot rest in the cockpit area. The kayak is suitable for use with spraydecks. ALPKIT HYDRA WALLIT £11.99,…

Swimming through a languid river or glassy lake is the ultimate way to cool off this summer. But before you dip a tentative toe into the water, it pays to get clued up on how to stay safe once you’re in, and warm once you’re out. EXPERT ADVICE Eight tips for making the most of your wild dip this summer 1. SEEK OUT THE SUN The water is at its coldest in spring, so if you’re new, wait for warmer weather. “It’s much better to start in summer,” says Ella Foote, who runs guided swims as The Dip Advisor (thedipadvisor.co.uk). “That way you can acclimatise slowly.” 2. DON’T GO ALONE “If you’re a beginner, don’t go alone and make sure someone knows where you are,” says Foote. Bring…

TRAIN WITH INTENSITY A globe-trotting father-of-three like Backshall can’t afford to be scrolling through Twitter during five-minute rest periods. Intensity is the name of the game. “It can be really hard to find the time,” he says. “But if you train smart, you can get something significant out of a 15-minute session. If that’s all you’ve got, you just need to make sure you do everything to failure and really max out.” MAKE MORNINGS COUNT If you often start your workouts fatigued and in no mood to push yourself, heed the advice of Backshall’s wife, double-Olympic rowing gold medalist Helen Glover: “If Hels is training, as soon as she gets up in the morning she spikes her testosterone by doing something intense – something that makes you grit your teeth…

From £519, coros.com Built for adventurers, the Vertix covers core sports modes like running, cycling and swimming, but it also bosses more testing challenges, with altitude and mountain climb modes designed to track your ascents and keep you safe on the way to the summit. Its titanium frame and sapphire glass screen offers solid protection against any rough and tumble. This is also the only watch that’s waterproof to 150 metres and has the ability to work in freezing conditions. There’s no shortage of sensors on board, with a compass for navigation and mapping, and a pulse oximeter for added safety when you hit high altitude. There’s a heart rate monitor too, but accuracy is a bit spotty. This is also a watch that will go the distance. It promises…

Whether your favoured sport sees you throwing a mountain bike down a rock-strewn chute, carving giant rooster tails through powder snow, or dynoing from one move to the next on a boulder, you can be certain that you’re testing your functional strength and fitness in new ways, every time you do it. Alternatively, you might have been inspired by watching extreme sports on YouTube and want to get in on the action. Either way, you’re going to need to prepare your body for the challenge, to perform and progress while reducing your injury risk. Action sports strength and conditioning coach Darren Roberts is responsible for training some of the UK’s top Red Bull extreme sports athletes (including Team GB boulderer Shauna Coxsey) at his Graystone Action Sports facility. As he…

-41 The latitude of Cocahmó. Equivalent to Rome in the northern hemisphere. 2.2 Tonnes of CO2 emitted on a return flight to Chile. Consider offsetting at marketplace.goldstandard.org 4.6 The average number of falls per rider. 38 The most common tyre width in mm used by the FireFlies Patagonia riders. 45 The number of river crossings. 85 The per cent of riding on single-track. 120 The potential height, in metres, of the high voltage pylons that could be built through Cochamó under the Mediterráneo Hydro project. Show your support or your expertise at puelopatagonia.cl/ dona…

You’re about to put a lot of stress on your body, so it’s vital to physically prepare yourself. Make sure you implement a five- to ten-minute warm-up before every workout. You want to get your heart rate up and prepare your individual muscle groups for the work to come. If you’re in need of some inspiration, the following eight-move circuit – utilising the controlled resistance of bands – will get you primed for action.…

GRENADE ENERGY From £1.99, grenade.com Powered by natural caffeine that’s derived from coffee beans, Grenade Energy is free from preservatives and artificial colours, packing the same punch as two espressos. Each zero-sugar, zero-calorie can of Grenade Energy contains plant-based BCAAs, plus electrolytes and B vitamins to fuel you through the day. Grenade Energy comes in three flavours: Cherry Bomb, Sun of a Beach, and Berried Alive. CARB KILLA - CHOCOLATE CHIP SALTED CARAMEL From £2.59, in supermarkets and at grenade.com The UK’s best-selling protein bar has come to save your snacking needs, packing a delicious combo of sweet and salty flavours for a taste explosion. Packed with 20g protein and just 1.4g sugar, Carb KIlla features three indulgent layers, including a silky salted caramel filling, soft nougat layer and chocolate…

FIREPOT DEHYDRATED MEALS £6.95, firepotfood.com Tried and tested during an ultramarathon, the Porcini Mushroom Risotto was a particular hit. It’s hearty recovery fuel after a long day’s exercise, and a welcome break from energy bars and artificial snacks. A compostable packaging option is available. FUEL10K SUPERSEED PEANUT BUTTER £19.12 (8 x 225g), fuel10k.com A tailor-made trail snack with a natural blend of slow-release carbs, heart-healthy fats and recovery-assisting protein. The ‘squeeze-and-go’ packaging means no mess and easy access when you’re on the move. INFINITY FOODS TRAIL MIX £2.69 (250g), planetorganic.com If all-natural energy is what you’re after, an additive-free trail mix is just about the perfect option. These packs from Infinity Foods provide a tasty, ready-made cocktail of slow- and fast-release carbs in the form of fruit, nuts and seeds.…

FINISTERRE DRIFT WATERPROOF ROLL TOP BACKPACK £135, finisterre.com Big enough to stash a towel, wetsuit and other SUP essentials, but not so hefty it will weigh you down, this neat backpack is ideal for days out on the water. Made from 100 per cent recycled polyester, with PVC-free coating, it’s also an ethical alternative to some of the cheaper bags out there. LIFESYSTEMS EXPLORER FIRST AID KIT £26.99, ellisbrigham.com As with any outdoor adventure, it pays to be fully prepared when taking out your SUP. This lightweight first aid kit comes in a durable case with waterproof zips, and includes bandages, pain relief, scissors and safety pins. RED PADDLE CO BUNGEE CORD £7.99, redpaddleco.com Most SUPs come with a tie-down bungee cord system to…

FINISTERRE NIEUWLAND 3E YULEX WETSUIT £295, finisterre.com Built for summer adventures and available in men’s and women’s sizes, this 3mm wetsuit uses Yulex Pure natural rubber rather than regular neoprene. The result is a suit that feels comfortable to wear, doesn’t let in any water and will do the job on those longer swimming adventures. O’NEILL REACTOR REEF BOOTS £23.95, oneill.com Whether you’re wading out into the sea, negotiating an ankle-cracking shingle beach or slipping off a riverbank, these boots are perfect for protecting your feet from what lies beneath. With a toughened sole, they come in particularly handy when the water’s murky and submerged objects aren’t visible. PATAGONIA MEN’S SCALLOP HEM SHORTS £55, patagonia.com These quick-drying shorts are more comfortable than old-school trunks.…

Otherwise known as shinrin-yoku, forest bathing is the Japanese practice of immersing yourself fully in an area of forest – or woodland – for the purpose of enhancing your health, wellness and happiness. Studies show that time bathing in nature could improve concentration, lower blood pressure, aid sleep, and tackle depression and anxiety, while phytoncides – a chemical released by trees – are proven to boost the immune system. This wealth of scientific evidence convinced the Japanese government to incorporate shinrin-yoku into its national health programmes – and now other countries are following suit. In the UK, forest bathing is being considered as something prescribed to boost mental health. So when you’re planning your British adventure, incorporate some wooded walks to elevate body and mind.…

FireFlies isn’t a race. Started 20 years ago in the European Alps, with the backing of Sir Ridley Scott, it’s an annual solidarity ride to raise money for British leukaemia charity Bloodwise, with riders pedalling under the slogan ‘For those who suffer we ride’. In conversations over cols, various offspring fled the European nest. FireFlies West rides down the Californian coast and FireFlies Antipodes traverses New Zealand. In 2015, the European FireFlies graduates Polo Luisetti and Axel Brinck, of Chilean descent, headed home from the Alps to set up the series’ mad, off-road Patagonian cousin. The South American FireFlies is now in its fifth year.…

Mental health charity Beder was set up to raise awareness around mental illness – with a particular focus on suicide prevention. The book From Beder’s Kitchen includes contributions from over 90 of the world’s greatest cooks, who have donated recipes and shared their reflections, personal experiences and words of advice on looking after their mental health – and how food has played a part in that. Here are just two of the recipes featured in the book. TANDOORI SEA BASS & BOMBAY POTATOES (FROM SARAH WOODS) PREP TIME: 10 MINUTES, COOKING TIME: 15 MINUTES, SERVES: 4 FOR THE BOMBAY POTATOES • 700-750g cooked new potatoes • 1½ tsp cumin seeds • 1 tsp black mustard seeds • 1 large white onion, finely sliced into half moons • 3 small…

Although he recently had to withdraw from the upcoming CrossFit Games due to injury, Zack George – the highest-ranking Brit at last year’s Games – knows better than most what it means to forge total fitness. In a sport that rewards multi-discipline mastery, George has established himself as the best of British, and here he tells MF the secrets to his seriously diverse skillset. “In CrossFit,” says George, “we talk about the ten elements of fitness in order to assess how fit we are.” Those elements are as follows: Cardiovascular and respiratory enduranceStaminaStrengthFlexibilityPowerSpeedCoordinationAgilityBalanceAccuracy“The best way to train to be truly fit,” George continues, “is to have a training regime that incorporates each of these ten components. If your goal is optimum performance and unlocking everything your body is capable of,…

WEEK ONE MONDAY STARTING TEST Max Press-Up x 2 mins Rest x 2 mins Max Butterfly Sit-Up x 2 mins Rest x 2 mins 2km run (quick) WEDNESDAY PART 1 Complete 5 rounds, with 90 secs rest between rounds: 1a. Bear Crawl x 30m • From a squatting position, with your feet slightly wider than your shoulders, place both hands on the ground – resting on your toes, your knees hovering above the ground and your back flat. • From here, crawl forward on your hands and toes, with your feet and knees kicking out a little wider than your hands to generate speed. • Next, push back on hands and toes to return to the start. 1b. Press-Up x 20 • Remember to keep those elbows tucked in, back…

› DRINK LOTS OF WATER Water is fundamental to the proper function of the 30 trillion cells in the human body. Drinking enough is also an effective strategy for increasing satiety and preventing overeating. › CUT THE CRAP In the long run, sugars, additives, saturated fats and excess salt are all detrimental to athletic performance. The foods they’re packed into also tend to be highly calorific and sometimes even addictive. Keep them out of house and out of mind. › PORTION YOUR PLATES If you’re not using a nutrition-tracking app like MyFitnessPal, the simple rule is to divide your plate into thirds. Fill one third with lean protein, one third with colourful vegetables and the final third with slow-release carbs.…