Innholdsfortegnelse for October 2021 i Men's Fitness UK

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Ali Jawad is on a mission. The British Para powerlifter is moving mountains within grassroots sport for people living with physical impairments. Jawad is the brainchild behind the launch of a new mobile app dedicated to disability sport and fitness, which he believes will “revolutionise accessibility to gyms and exercise facilities for people of all abilities.” Initially made available in the UK, the Accessercise app will also be rolled out in the US, Canada, Australia and New Zealand, and will become the first of its kind worldwide to plug what Jawad describes as a “gaping hole” in the disability fitness market. GYM ACCESS FOR ALL “We want to change the way disability is perceived by local government and community sport,” explains Jawad. “Ultimately, to provide greater access to community gyms…

Preparing meticulously and emptying the tank in your workouts is all well good, but are you forgetting the most important part of the fitness puzzle? By that we mean, doing absolutely nothing. Rest and recovery are the most crucial aspects of any exercise programme. Without recovery, your body cannot heal, rebuild muscle and get stronger ahead of the next training load. You might be good at putting your body through stress, risking injury, inflicting micro-tears on your muscles and diminishing your energy stores. But when it comes to getting really good nutrition in, plus a good night’s sleep? For most of us, not so much. Laziness plays a part, but mostly it’s because figuring out the best methods can be a minefield – one littered with brightly coloured adverts promising…

Dr Sharif Tabbah works with some of the highest-profile elite athletes in US sport. While we could consider these as the X-Men of the fitness world, he recommends the following exercises – using a BOSU Balance Trainer – for everyday gym-goers. Tag one or two onto the end of your regular workout, or combine the lot for a full-body balance session. 1. BOSU HEEL TAPS REPS: 10 each leg REST: 90 secs (complete reps on both legs before resting) SETS: 3 • Stand to the side of the BOSU ball. • Step onto the BOSU ball with your right leg. • Extend your left leg out in front, with heel raised. • Slowly lower yourself into a single-leg squat, descending as low as you can manage and tapping your left…

1. ROOTING THE BIG TOE Improves the stabilising strength of your big toe, which can prevent overpronation. Push your big toe down into the floor and raise your other toes. Build up until you can hold the position for 30 seconds – until then, pulse your toes up and down. TOE TIP: make sure you don’t roll your foot inwards in order to lift your toes. 2. BIG TOE UNDER Improves the mobility in your first metatarsal. Stand on an exercise mat or soft surface. Bend your big toe underneath your foot. Keep your other toes out straight. TOE TIP: when viewed from above, it should look as though your big toe has disappeared. 3. BIG TOE OUT Improves mobility in your metatarsals. Leaving your big toe out straight, bend…

Despite being one of the Premier League’s most exciting talents, Trent Alexander-Arnold was robbed of his chance to shine with England this summer by an injury he sustained in the build-up to the Euros. Undeterred, and eager to constantly improve his impact upon the pitch, he used his recovery time to help pioneer a trailblazing new training technique designed to develop and improve an athlete’s vision and reaction times. MF caught up with the Liverpool man over a video call just before the Premier League kicked off in August. Here, in his own words, he talks vision training, football fitness and aspirations for the season ahead. I’ve been doing Sports Vision training with Red Bull’s sports ophthalmologist, Dr Daniel Laby. It’s something that hasn’t really been tapped into in football…

There’s never any discussion about infertility when you’re younger,” says Toby Trice. “It’s kind of automatic. You just assume you’re going to have children.” Trice is one of thousands of men in the UK who struggle with their infertility and the punishing fallout of not being able to conceive. A semi-professional racing driver, he has made it his mission to raise awareness about the issue of male infertility and the impact it can have on mental health. Thankfully, he’s not alone. In the wake of comedian Rhod Gilbert’s ‘Himfertility’ campaign, in which he revealed issues with his own fertility, a growing number of men are forming their own support groups and revealing their pain. And with a chronic lack of support from IVF clinics when it comes to mental health, it’s…

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This plan is taken from Farren Morgan’s ‘Tactical Athlete’ series. Morgan is a serving soldier in the British Military, passionate about helping people reach a state of physical and mental “robustness” through a considered approach to fitness. During this two-week programme, as similar movement patterns show up and repetitions decrease, the load should increase. As a general rule, if you’re well-conditioned and used to strength training, 12kg should be your starting pack weight, while less experienced lifters should start with 5kg. How much load you can increase will vary from person to person, but the goal with weekly progressions of similar patterns is to allow you a chance to progress in load and movement quality. Finally, remember that even with bodyweight or a small load, keeping to a strict tempo…

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1 LOAD YOUR LEGS Performing leg exercises at the beginning of a workout increases levels of both testosterone and growth hormone, according to Norwegian research published in the European Journal of Applied Physiology. It’s also smart to perform big multi-joint compound moves, such as squats and deadlifts, near the start of your session so your muscles are fresh and you can execute the lifts to maximum effect. 2 MAX OUT Using weights close to your one-rep max for those same compound lifts that load the spine (e.g. squats and deadlifts) builds bone-mineral density and prevents osteoporosis in later life. That’s according to a study published in the Journal Of Strength and Conditioning Research, which also found it will work wonders for your posture. 3 TEAM UP Want to accelerate fat loss? You…

SIMON SHARMAN is a health and fitness journalist. This issue he explores the benefits of regular balance training (p32). DOMINIC BLISS is a journalistwho runs, hikes and swims. This issue he looks at whyyou might want to do it all barefoot (p38). IAN STONE is a comedian and veteran of his local five-a-side. He puts his longevity in the latter down to regular Pilates (p44). LYDIA SMITH specialises in health and psychology. This issue she explores the link between weights and wellbeing (p64).…

Good news for cyclists, runners and triathletes who are planning an active getaway this autumn: a recent study published in Preventive Medicine found that exercising outside in the sunshine does not increase your risk of skin cancer, as long as prevention strategies are put in place. The experts are not certain why people who train outdoors are no more at risk than those who don’t, but physical activity in general has been shown to reduce cancer rates and boost the body’s cancer-fighting immune cells. Athletes may also be more conscientious about staying protected, in the same way they prioritise other elements of their health. So long as you apply sunscreen before going outdoors and reapply regularly if you’re sweating, exercising outside in the sun is nothing to fear.…

This issue’s cover star is former Royal Navy officer turned personal trainer Marvin Brooks, who also plays semi-pro football for Salisbury F.C. Brooks’ fitness philosophy – perhaps shaped by his time in the military – centres on the fact that we only have one body (“no exchanges or returns”) and should therefore use it. “To me, all the success or money in the world wouldn’t compare to living a long, healthy lifestyle,” Brooks tells Men’s Fitness. “That motivates me to make the most of the body I’ve got.” The 31-year-old works out five or six days a week – “a mix of strength training and either football training or matches” – and credits a newly adopted plant-based diet with helping him stay both lean and healthy all year round. MIX…

Does ‘parity of esteem’ sound like a slick term dreamed up by politicians and civil servants? That’s because it is. But behind this seemingly nebulous phrase, first mentioned in a government mental health report in 2011, is a vital concept: the idea that mental and physical health should be valued equally. There’s no getting away from the fact that mental health provision in the UK falls well short of this standard, despite platitudes from ministers and the very best efforts of overstretched health workers. For those in crisis, services remain dangerously lacking. That’s why the NHS has outlined a new set of targets to try to address the issue. These include anyone presenting at A&E with a severe mental health condition – such as severe anxiety and depression, psychosis, a…

OBESITY “The biggest cause of low sperm count in the UK is obesity. If you are significantly overweight, that leads to more insulin resistance, which in turn causes more oestrogen to appear in your sperm and your testosterone levels drop.” ALCOHOL “We know that patients with chronic alcohol use can have suppressed sperm count – and I don’t mean the guy sitting in the town centre drinking special brew. I’m talking about the relatively well-off guy who might be having three glasses of wine a night. That doesn’t seem excessive, but it is still enough to reduce testosterone over time.” STEROIDS “Anabolic steroids, especially in the younger age groups, are proving to be a big issue. There’s a higher prevalence in steroid use in men than I’ve ever known.” AGE…

Here’s the good news: you don’t have to queue up for a bench to build an athletic upper body. In fact, bench pressing isn’t even the best way to do it. This zero-kit workout, designed by strength and conditioning expert JC Santana, hits the muscle fibres in your chest and arms from every direction for optimal growth. Better yet, you can do it at home in no time at all. 1a. ROTATIONAL PRESS-UP REPS: 20 REST: Straight into 1b • This hits your shoulder muscles from an odd angle, building strength and stability. • Start in a press-up position and lower yourself to one side, twisting as you do so most of your weight is on one shoulder. • Press up, then do the same on the other side. That’s…

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SQUATS If I’m lifting heavy and well in my squat, then I’m able to run fast. Normally we’ll do anywhere between 3 and 6 reps – it varies during the season. BANDED PLYOMETRIC HURDLES This is a fast, high-output kind of exercise, and you do it nice and quick in repetitive, bounding movements. WEIGHTED STEP-UPS Step-ups are a good way of building control for the knees and glutes. Although you can do dumbbells for step-ups, we use barbells because they work the core more.…

Liquid chalk will improve your grip in the gym, but it may also work as an antiseptic against highly infectious human viruses such as SARS-CoV-2 (the virus that causes Covid-19) and influenza A, according to tests by the University of Melbourne. The researchers, who published their work in mSphere, the journal of the American Society for Microbiology, believe it’s likely to be a result of the chalk’s high alcohol content. “Our study has shown that the implementation and application of liquid chalk in communal social gym settings is effective in reducing the infectivity of respiratory viruses,” concluded the researchers.…

Studies show a ten-minute skipping session can be as effective as half an hour of running. Fast-foot rope workouts are also lower impact and brilliant for improving coordination and balance, which are the foundations for extending your fitness well into your grandpa years. Lucky, then, that when it comes to gym kit, the humble rope is about as lightweight, affordable and convenient as it comes. Here’s our tried and tested pick of the latest hot-steppers MIRAFIT BATTLE JUMP ROPE £15.95, mirafit.co.uk If skipping over skinny, lightweight loops isn’t challenging enough, this hard-wearing, battle rope/jump rope hybrid adds some upper-body conditioning to your endurance workouts. At one to two inches thick, with a hefty weight that ranges from 1.1kg to 3.9kg, it’s excellent for everything for fat-stripping HIIT, to building grip,…

PROPRIOCEPTION This is the sensory system of your body, which tells you where your body and parts of it are in space. It’s why you don’t need to look where your arm is when you go to catch a ball or where your foot is when you go to kick one. Sensory information is being continually pinged back and forth to your brain regarding postural balance. VESTIBULAR SYSTEM Located in your inner ear, this acts as your internal spirit level. It helps to keep your head and neck centred, steady and upright, as well as ensuring that you remain balanced and avoid falling. VISUAL SYSTEM Your visual system works in partnership with your vestibular system, sending signals about the position and velocity of your movement. That’s why your ability to…

1. WALK BEFORE YOU RUN Vivobarefoot’s running and foot specialist Ben Le Vesconte suggests that, before you start training or running in minimalist shoes, you should simply walk in them for a couple of months first. He stresses that it might take six weeks before you start running, and then another six weeks to build up to a 5k run. “Even if your technique is spot on, you still have to build it up nice and slow,” he adds. 2. MAINTAIN MOVEMENT At the same time, you should do foot exercises and squats to improve the range of movement in your ankles. “You can also practise jumping, landing with the forefoot and a heel kiss,” he adds. “As long as you’re listening to your feet, your Achilles and your calves.…

1a. ROLL-DOWN TO PRESS-UP BENEFITS: mobilises your spine, stretches the entire back of your body, and strengthens your shoulders, arms and core. • Stand with your feet and knees hip-width apart. • Inhale to prepare. • Exhale to roll down one vertebra at a time, until your hands are by your toes or shins according to your flexibility. • Inhale to walk your hands out to plank position in three hand ‘steps’. • Keep your weight in the centre of your feet as you roll down and your abs drawn in. • For the press-up, make sure you keep your abs drawn in, your shoulders away from your ears and your spine in neutral. Exhale as you push up and imagine you’re blowing yourself off the floor. • Keep your…

My addiction centred around alcohol. The unhealthy relationship with it started when I was old enough to drink and could never manage my intake, and continued throughout my twenties – especially in environments where drinking is ‘cultural’ and embedded (running record shops, working in pubs, being at university). Life events, such as an unexpected bereavement a fortnight prior to my 21st birthday, also fuelled the problem. The lowest point was while working for a music festival which went bust, leaving me thousands of pounds out of pocket, living off cash only, and using drink as the means to sleep. Naturally, that led to some major mental health problems. Self-esteem issues, plus unaddressed personal and psychological issues, made my drinking a constant, to the extent I developed alcohol-induced epilepsy aged 28…

FERTILITY NETWORK UK Fertility Network UK has access to support groups across the UK, where men get together to discuss their issues surrounding fertility in a private and non-judgmental way. Head to fertilitynetworkuk.org and follow the ‘access support’ links. THE FERTILITY PODCAST Natalie Silverman’s excellent podcast is a mine of information for those looking to get to grips with terminology and understand the process of fertility treatment. Her men’s-focused shows also do a great job in revealing the stories behind infertility. Visit thefertilitypodcast.co.uk THE MAN CAVE Run by Kevin Button, this excellent support service highlights first-person stories. Follow on Instagram @them-ancave to see Button host a different guest live on the last Friday of every month. You can also visit them-ancave.co.uk THE EASY BIT This documentary highlights the struggles men…

KEEP IT UP Spinach worked for Popeye, and it could be useful for you, too. The dark green leaves are rich in folate, which is a known blood-flow booster, and may help improve your sexual health and function. In fact, a study has linked low blood folate levels with erectile dysfunction.1 As well as folate, spinach packs a decent amount of magnesium, which can also help stimulate blood flow and maintain healthy testosterone levels. FAT LOT OF GOOD An increase of just one per cent in blood levels of omega-3 fats is associated with an increase in life expectancy of almost five years.4 To put that into perspective, being a regular smoker takes on average 4.7 years off your life expectancy, so the benefits of upping your omega-3 intake could…

Total-body moves should feature in your training plan, whatever your goal, for several important reasons. Because they recruit multiple muscles, and release a ton of growth hormones, they’re one of the best ways to build muscle and burn fat. And the fact you’re targeting the whole body at once means they’re the perfect option for the busy man. If you only train three times a week, for example, incorporating some total-body training will give you maximum bang for your workout buck. Finally, they teach your different muscles to work together as a single, efficient unit, which has huge crossover benefit to sports performance and even everyday life. Getting good at the following moves will make you stronger and leaner, and help you build a robust, injury-repellant physique. 1. SINGLE-ARM DUMBBELL…

Of all the equipment-based training systems I’ve ever used, power clubs are without doubt the most universally valuable tool I’ve found. That’s for me, my personal training clients, in group exercise classes, with elite athletes, people working through pain and injuries, old people, young people, guys, girls. Everyone! For shoulder mobility and health, nothing comes close to club training. As a single piece of equipment to develop grip strength I also don’t think it can be beaten. For all my gushing, why do so few people know about club training, and even less regularly train with clubs? Are they too new for people to get behind? No. They are old. Like, really old. The oldest legitimate literature showing clubs being used specifically for fitness and strength is around 2,500 years…

If you want to sculpt a stronger, more powerful physique, you’re going to have to push yourself. And if you’re going to push your body hard, you need to learn how to recover quickly and efficiently. Heavy gym sessions stress your body, leading to microscopic muscle damage, inflammation and delayed onset muscle soreness (DOMS). None of that’s a problem, of course – in fact it’s the damage that leads to stronger regrowth – unless the repair process isn’t optimised. “What you do immediately after your workout will have just as much effect on your results as what you do in the session itself,” says Alex Parren, an experienced trainer, coach and nutritionist with a background in powerlifting and Olympic lifting. Yet mastering the art of recovery remains one of the…

LITTLE AND OFTEN Guzzling a protein shake is a good way to absorb protein immediately after your workout, but don’t kid yourself into thinking that’s all you need. “It doesn’t make sense to take on too much protein in one go if most of it is going to be expelled as waste,” says Parren. Aim to drip-feed protein into your body at intervals, with a handful of nuts, a glass of milk or a yogurt. REAL MEALS Supplements are a convenient way to get protein into your body, but real food will deliver all the extra nutrients your aching body needs. “A small, protein-rich meal straight after your workout, followed by another protein-rich meal later that day, is best,” says Parren. A bowl of tuna and rice is a good…