Innholdsfortegnelse for December 2023 i Men's Fitness UK

28 UPDATES 06 UA Next The programme to find the next generation of world-class athletes 08 Treadmill training Some of the unique benefits of indoor running 12 Body transformation How one MFreader gained 10kg of muscle in just three months 16 Carl Frampton An exclusive extract from the legendary Irish boxer’s autobiography PERFECT FIT 21 Coospo Realzone H9Z The best budget heart rate monitor 22 Wahoo KICKR ROLLR Part bike roller, part smart trainer 24 Primal Adjustable Kettlebell Up to 18kg in one impressively compact unit IN FOCUS 26 Strength and endurance Ultrarunner James Hudson on how he completed one of the toughest races in the world while not just maintaining, but gaining muscle mass 34 Brain and brawn Exploring the growing body of evidence linking working out with reduced…

Tight on time but sick of bodyweight HIIT workouts? This full-body kettlebell blast is the circuit for you. A training tool that’s finally getting the credit it deserves, the kettlebell’s top-mounted handle creates a bottom-heavy load – opening up a range of workout options that are tough to replicate with dumbbells or a bar. How to do it If you’re an experienced gym-goer, perform the circuit in an AMRAP format (as many rounds as possible) for 20 minutes. If you’re more of a beginner, aim for 3-4 rounds instead. 1a. PRESS-UP TO RENEGADE ROW Reps: 8-10 Rest: Go straight into 1b • Start in a press-up position with your hands on the kettlebells’ handles. • Perform a press-up, taking advantage of the increased range of motion, then row one kettlebell…

Boasting the same musclekneading benefits as a deep tissue massage, foam rolling boosts blood flow to your muscles, reduces inflammation and improves range of motion. It’s based on the principle of myofascial release: the freeing up of your fascia (the thin connective tissue that holds everything in place) to reduce stiffness and improve mobility. However, when you don’t know what you’re doing, that dusty roller in the corner of your room can look like an intimidating bit of kit. The best time to foam roll is when your muscles are warm – after a warm-up or your workout. But if the only time you have is when you’re watching TV, that’s fine. Aim for three to five minutes on each body part. Roll slowly and pause over the sore knots…

The body scan is used in mindfulness traditions to help you work with stress, anxiety and pain. It can help you get to know your body better. Allow yourself 30 to 40 minutes to complete the practice, making sure you’re warm, comfortable and won’t be disturbed. Here’s how Lie on your back and gently close your eyes. Be aware of the areas of your body in contact with the floor and take your attention to your breath for a few moments. It can help to consciously think, Breathing in, I know that I am breathing in. Breathing out, I know that I am breathing out. Then, on your next in-breath, imagine you’re directing the air to the toes on your left foot. If you feel any sensations here, allow them…

WHERE IS IT? The UA Next Academy is based in the Under Armour Battersea Brand House (SW8 5BN). The Academy includes facilities where athletes can receive advanced training, physiological assessments and performance guidance from the Under Armour Athlete Performance Team. NEXT LEVEL UA Next is the athletic programme designed to identify, train and develop the next generation of world-class athletes UA Next is Under Armour’s attempt to uncover hidden athletic talent in the UK. Developed by sports scientists, the UA Next tests represent the six foundational areas that high-performing athletes need to master and maximise their game: athletic intelligence, strength, power, speed, agility and endurance. From vertical jumps and short sprints to hand grip and reaction challenges, the tests uncover strengths and weaknesses, which the athletes can improve with the…

It looks like he’s broken his femur. A mountain biker has suffered a serious crash on one of Ben Nevis’ downhill trails and the mountain rescue team aren’t taking any chances. They immediately call for a helicopter to medivac him directly to hospital in Glasgow. Before long, he’s flying south in a stretcher. It’s a sunny Saturday in mid-September and the uplands around Britain’s highest mountain are awash with hikers, bikers, runners and climbers. Keeping an eye out for all of them are the volunteers from Lochaber Mountain Rescue Team. Keen to show the public what an invaluable service they provide, they’ve invited me to shadow them for the day. And what an experience it proves to be. Early in the morning – fully kitted out with waterproofs, helmets, harnesses…

Save time and calories with this delicious adaptation of Morocco’s most famous dish Serves: 4 Prep time: 10 mins Cooking time: 15 mins Ingredients: - 400g lean leg of lamb steaks -Dash of sunflower oil - 1 red onion, sliced - 1 yellow and 1 red pepper, chopped - 3 cloves garlic, crushed - 2 tsp cinnamon - 1 tsp turmeric, -1 tsp chilli - 1 tsp ground ginger or 2.5cm ginger, grated -Pinch of salt - 1 x 240g can of chickpeas, drained - 1 can of chopped tomatoes For the couscous: - 200g dried couscous - 2 tsp cumin -A pinch of salt and plenty of white pepper - 50g dried apricots, chopped in strips -Juice and grated zest of one lemon - 1 tbsp extra virgin olive…

If you’re new to strength training or coming back from an injury, resistance band workouts are an excellent choice. They can be a safer option than dumbbells and still achieve a similar stimulus. But bands can challenge you in different ways to free weights, too. Typically, the upper portion of the movement is harder, because that’s when the band is stretched tight with the most resistance. Overloading the top part of an exercise in this way can create greater muscular activation. This total-body session is divided into three supersets, and each exercise is given a prescribed time, rather than a prescribed number of reps. This combination will get your heart rate up, as well as revving your metabolism, the effect of which will be a full-body fat burn as well…

Bad posture often stems from a sedentary lifestyle and poor ergonomic habits,” says Cody Mooney, pliability’s director of performance. “Prolonged hours spent hunched over desks or screens, coupled with weakened core muscles and tight, shortened muscles in the chest, shoulders and neck, can contribute to slouching and misalignment. Additionally, stress and emotional tension can manifest physically, leading to tense muscles and a stooped stance. Stretching plays a crucial role in correcting and preventing bad posture, by increasing flexibility and promoting muscular balance.” Targeted stretches can lengthen and relax tight muscles, such as the pecs and hip flexors, which pull the body into poor alignment. Simultaneously, stretching strengthens areas that support an upright posture, including the back extensors and core. This mobility flow is designed to correct poor posture and regain…

● TRAINER FINAL THOUGHT “This is one of my go-to workouts, because it’s target-driven,” says Digme Fitness trainer Ben 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 • Burpee 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…

Men’s Fitness has always been a space to promote physical strength and reaching a place of comfort in your own body, but it’s a sad fact that big biceps and 5k PBs are no guarantees of long-term happiness. Fitness, though fundamental, is just one part of the good-health puzzle. Which is why, this issue, we’re placing a greater emphasis on matters of the mind. From exploring the growing body of evidence linking working out with reduced cognitive decline, to Mind’s new campaign encouraging everyone to spend more time outside, in these pages you’ll find plenty of insight and inspiration to keep your mind, as well as your body, in the best shape possible. Also in this issue, endurance athlete James Hudson breaks from the stick-thin distance runner stereotype, to reveal…

● UPDATES TREADMILL BENEFITS Whether you’re just starting your running journey, or have a number of races and long-distance events under your belt, there’s a tool in every gym that could help to improve your running: the treadmill. While often overlooked for being ‘boring’, the humble hamster wheel can rival outdoor running for its overall impact on your cardiovascular health, and can even provide some benefits that road or trail running can’t match. Easy adjustments Unlike the outdoors, where terrain and gradient can turn a gentle jog into an uphill sweat fest, it’s possible to tailor the speed and incline of a treadmill to alter the intensity of your workout – and get incredibly specific with drills or intervals in the process. If a training plan says to complete a…

I was handed the results from my DEXA (dual x-ray absorptiometry) scan, the gold standard method for measuring body composition. There was just a week to go before I was set to run the 380km (236 miles) Dragon’s Back Race, promisingly dubbed the ‘hardest mountain ultramarathon in the world’. I had signed up to this race because I wanted an adventure, and the idea of running the length of Wales, while climbing a total of 17,400 metres in the process (over twice the height of Everest), for some reason, appealed to me. My personal sporting background is rugby, then weight lifting and a bit of CrossFit, but I wanted something different – exciting. So, for the previous ten months, I trained specifically for this race. Crucially, though, I set myself…

The gradual fading of mental sharpness is a natural part of the ageing process. It’s something we all, to varying degrees, will inevitably experience during our twilight years. Yet, despite the gloomy outlook, it’s becoming increasingly clear that cognitive decline is something we can battle against. Various studies have concluded that we have a certain degree of power when it comes to halting, or even minimising the effects of the deterioration of a brain that’s long in the tooth. Researchers from around the globe have found that committing to regular bouts of exercise can play a significant role in keeping our minds sharp. In fact, it turns out that working out could well be the ultimate weapon. Change your mind For many people, exercise is not just about physical fitness;…

New research from Get PRO has revealed that burpees are officially the UK’s least favourite exercise, enjoyed by less than 1% of the population. The study also found that over a third of Brits start skipping workouts come winter (37%), while 27% have less time to exercise due to pressures to take part in winter festivities. If you’re one of the many who find dark days bring a dip in motivation, the solution might be to focus on the short and sharp end of the workout spectrum – which, incidentally, is exactly where burpees tie in. While you lack the energy or inclination to give exercise your full attention, focus instead on controlled intensity over drawn-out sessions. Get in, get it done, and then get back to the mulled wine…

This six-move abs-specific workout is split into two mini-circuits of three moves each, or tri-sets. Each tri-set is essentially a mini-circuit containing three exercises. That means you’ll do moves 1a, 1b and 1c in order, sticking to the reps detailed and only resting after all the reps of the move 1c. Do three circuits of the first tri-set, which works your upper abs and lower abs, then the fast-twitch muscles of both. Then move on to the second tri-set, in which the three moves work your upper abs, your side abs and then your entire core, repeating the same pattern to do three circuits of moves 2a, 2b and 2c. Tighten your abs before the first rep of each set, so they are fully engaged for the duration. 1a. V-SIT…