Innholdsfortegnelse for November 2023 i Men's Fitness UK

Often, we’re forced to make a decision between doing something that makes us look good, or something that makes us move well. And when you’re faced with that choice, it’s all too tempting to go for the former. There are, however, some things you can do that will give you the benefits of both – flipping really big tyres, for example. “Tyre flips are a full-body stimulator,” explains strength coach Jack Lovett. “There isn’t a single muscle this exercise won’t recruit and strengthen – including your stabilising muscles – in a way that traditional barbell and dumbbell movements can’t. “I personally find tyre flips particularly beneficial for contact sport athletes as a bridge between the weights room and the playing field. They help to develop force from the ground up…

In a word, no. At least not through exercise alone. In other words, it’s not possible to pick an area of your body you want to touch up – your stomach, say – and use specific movements (endless sit-ups) to lean it out immediately. Your body has tightly regulated how spot reduction works. Handy hormones That’s partly down to hormones: particularly insulin, epinephrine and norepinephrine. Insulin is a storage hormone, responsible for moving fat into your cells; whereas epinephrines remove fat from your cells. Now here’s where things get a little more complicated… each epinephrine will bind to specific receptors designated for them in the individual cells – these are called adrenoreceptors. To keep it simple, alpha receptors decrease fat burning, while beta receptors promote fat burning. It’s worth mentioning…

The plan for the weekend, on paper, was simple. I would complete the classic fell running challenge known as the Bob Graham Round – and make it back in time for work on Monday. In 1932, a seemingly equally time-pressed hotelier from Cumbria gave himself just 24 hours to tick as many mountain tops as possible, starting and finishing in Keswick High Street. Bob Graham left the mark at 42 peaks, including England’s highest, Scafell Pike. Since then, his ‘Round’ has become infamous in fell running circles, with aspirants vying to find ever-faster and often off-piste lines between the peaks, running approximately 66 miles and climbing the equivalent of 3,000 flights of stairs along the way. In the modern era, on dry summer weekends around midnight, headtorches and short-shorts mingle…

This arms workout focuses on your glory muscles – but that’s not to say it’s easy. Of course, any strength-training programme should focus primarily on the big, compound lifts – which recruit maximum muscle and yield optimal results across the board – but if you want to build bigger arms, you’re also going to need to get specific. Requiring just a pair of kettlebells and dumbbells, this workout cycles between triceps-and biceps-dominant exercises. Mid-way through, you’ll begin the first of a few supersets designed to work your arms double-hard, while also raising your heart rate and maximising calorie burn. The last of these is a high-rep finisher. Leave your ego at the door and drop the weight right down – the aim of the final two exercises is not to…

Perhaps because it’s new to the commercial gym world, the prowler sled is one of the most under-appreciated bits of kit in the gym, but anyone who’s used one will understand just how good it is at building genuine strength and power. It can be used for fat-burning sprint workouts or serious strength sessions, and you can adjust the workout outcomes by tweaking all the usual variables: adding or reducing weight, distance, speed and rest periods. Sled training is backed by science, too. One study in The Journal of Strength and Conditioning Research confirmed that sled exercises are particularly effective for the glutes, quads and hamstrings, while research in the International Journal of Sports Science & Coaching showed that sled training can amp up your sprinting speed and power. Prowler…

If summer felt briefer than you might have liked, in many ways now is the time to set your fitness intentions for the foreseeable. Summer bodies, the saying goes, are made in winter – and now’s your chance to prove it. To help you on your way, we’ve pulled together a packed issue, kicked off by a feature on how to achieve Men’s Fitness’ moto of getting ‘fit for life’: with age-related exercise advice for achieving optimum results in your 50s, 60s and beyond. Ageing doesn’t need to mean grinding to a halt; nor should it mean working doubly hard to stay in shape. Instead, what’s required is a smarter approach to exercise and strength training – one that you’ll be able to stick to, and enjoy, well into your…

Go to your local gym and you’re likely to see a number of people pounding away on the treadmills in more layers than a lasagne. The idea seems to make sense: wearing more clothes (or in some extreme cases, a bin bag) will make you sweat more and help you lose weight in the process. But is there actually any truth in it? Scuppered by science The short answer: no. The longer answer is more like, not enough to make it worth doing. It’s all because of a simple equation: more sweat loss doesn’t equal more calories burned. Wearing a sweater, bin bag or full-on winter coat will provide more insulation, causing your body to heat up. To counter that, and keep its internal temperature at the desired 37°C, the…

Have you been grinding out the same old routine for months, with little to show for it? The good news is that if strength, muscle or performance results have hit a standstill, you don’t need to hit the panic button and completely overhaul your approach. Instead, what may be called for are some variations to the ‘big lifts’ most people do at the start of their workouts. From Jefferson deadlifts to seal rows, on page 70 we introduce the technique tweaks you can make to force adaptations and maximise progress.…

Adaptogens are natural substances, typically derived from plants or fungi, that ‘adapt’ their properties based on the specific needs of the body, whether it’s dealing with physical or emotional stressors. Among these natural powerhouses, lion’s mane stands tall, offering a unique edge by helping the body adapt to the stress of rigorous workouts, providing mental clarity and overall wellbeing. Cognitive clarity and focus A clear mind is essential for a productive workout. Lion’s mane’s bioactive compounds contribute to neuronal growth, in turn offering neuroprotective effects that can help you stay focused. Adaptogens are believed to help the body respond more effectively to stress, by regulating the production of stress hormones, such as cortisol. Nervous and immune system support A healthy nervous system is crucial for muscle coordination and overall physical…

From various conversations with business executives, PT and health and wellbeing speaker Dan Fallon noticed a recurring theme: lack of time to exercise. For these busy men on the move, health and fitness was being pushed to the side. Inspired to find a solution, Fallon set out to revolutionise the way business travellers stay fit. As he delved deeper, he discovered the challenges faced while travelling: long flights, hectic schedules and unpredictable routines. The demanding nature of these men’s work lives left little room for maintaining a healthy lifestyle. Realising the importance of addressing the issue, Fallon set out to develop a fitness concept that could cater not just to jet-setting professionals, but anyone who struggles to fit exercise into a hectic routine. No time to lose After extensive research…

Kettlebell training is an excellent way to build functional strength and full-body muscle. But it can come at a cost: calluses, dry skin and blood blisters are all common side effects for the uninitiated. But there are ways to prevent these skin-deep issues: by investing some time and money both pre-and post-training. Chalk up While not all kettlebell moves benefit from some extra friction on the handle, when it comes to heavy weights and snatches, it might be an idea to apply some chalk, to prevent any slipping and over-gripping. This can cause fatigue in your forearms. It’s important to note that chalk will dry out your hands, so only use a small amount. Then, be sure to moisturise after a workout, to prevent self-inflicted dry skin. Pay attention Corns…

Ultrahuman Air Smart Health Tracking Ring £280, ultrahuman.com Pros ✓Huge range of metrics tracked ✓Light and comfortable ✓No subscription Cons x Over-complicated advice x Hit-and-miss accuracy x Prone to scratches Health-tracking smart rings are still a relatively new thing in the fitness tech world. The popular 3rd gen Oura Ring set the benchmark for biometric bling, but now the Ultrahuman Air is the latest wearable accessory to track your every move and improve wellbeing. Sense check There’s an impressive array of biometric sensors crammed inside the Air ring, with everything to rival the Oura. It uses an Infrared Photoplethysmography (PPG) sensor and a load of red and green LEDs to track heart rate, heart rate variability and oxygen saturation. Meanwhile a non-contact medical-grade skin temperature sensor monitors body heat, and…

PIVO MAX £239.99, uk.pivo.ai The Pivo Max auto-tracking mount for smartphones, tablets or cameras uses an AI-powered app to help you shoot more exciting, dynamic and professional videos of your lifting form, without the need to rope in someone else to play camera op. Whether you’re interested in capturing workouts for your billions of TikTok followers, or you simply want to analyse your deadlift form, this gadget is designed to make shooting solo fitness flicks easy. But does it? I put it to the test, shooting everything from gym floor drills to my running technique, to find out. Big build The Pivo Max is fairly heavy, but it’s well designed, robustly built and uncomplicated, thanks to most of the controls living in the Pivo apps. The pod mounts easily onto any…

This lower back mobility flow, from recovery app pliability, combines passive holds with corrective movements, to help bring mobility, flexibility, stability and strength to the lower back. The movements are examples of pliability’s longer-held stretches – with meditation and breathing techniques incorporated – which allow muscles to gradually release tension, leading to increased flexibility and an improved range of motion. 1. PIGEON POSE Hold: 3 mins each side Why: This is a yoga pose that primarily targets the hip flexors and outer hips. It’s an effective pose for athletes to improve hip mobility, release tension in the hips and enhance overall flexibility. • Begin in a tabletop position, with your hands directly under your shoulders and your knees under your hips. If you have sensitive knees, use a folded blanket…