Innholdsfortegnelse for Mar/Apr 2025 i Men's Health South Africa

Greatest HIITs A HIIT workout isn’t just good for keeping ageing bodies young, it’ll also help keep older minds sharp. Researchers put study* participants aged between 65 to 85 through thrice-weekly HIIT sessions. They found that doing workouts at 85% to 95% of their peak heart rate improved performance in spatial memory tests. They also experienced increased brain connectivity in networks associated with attention and motor function, which were maintained for up to five years afterwards, while the volume of their hippocampus stayed the same, instead of declining with age, as is usual. 24% Research has suggested that when it comes to fertility, it pays to take the road less travelled. The study, which drew from a database of 526 056 men and was published in The British Medical Journal,…

FRAMED BY A SERIES OF MOUNTAIN RANGES, the Elgin Valley is a lush swathe of the Western Cape that’s become a hotspot for avid outdoorsmen the world over. While the area’s roots are in agriculture, the new era has seen a near-total conversion of farmlands into sprawling vineyards. While it’s a popular spot for urban types to kick up their feet—largely thanks to an abundance of restaurants and vine-centric drinking holes—XTERRA SA is an exploration of the untamed corners of this vibrant green biome. For 18 years, fitness enthusiasts have tackled this outdoor triathlon, testing their mettle off the beaten track. In the main event—the full-distance triple threat—you’ll have to run, cycle and swim for a total of 39.5km. Rather than dependable tarmac, your jogs and rides will take you…

NEED A STABILITY SHOE? If you have flat feet or have been told you overpronate (AKA when your ankle rolls too far inward when running), that’s probably you. And the second iteration of the ForeverRun stability pair, the PUMA ForeverRun NITRO™ 2, has improved stability, increased heel support and upgraded comfort to help you run longer. “ForeverRun NITRO™ 2 is the runner’s go-to shoe for support and guidance from PUMA,” says Conor Cashin, PUMA’s Senior Product Line Manager. “When we set out to update this model, we made sure to provide runners with those two benefits without sacrificing the responsiveness they know and love about our NITROFOAM™. We achieved that through a new co-moulded NITROFOAM™ innovation, combining a soft NITRO™ core for cushion and bounce, with a firmer NITRO™ rim…

Three-in-one cleaners. Body brushes that quick-scour everywhere. Waterproof speakers that blast the headlines in 60 seconds. Why are we all in such a rush in the shower? Maybe it’s time to slow down with a little something we’re calling the “Everything Shower”. Popularised on TikTok (we’re talking millions of views), this super suds-down is the body-maintenance equivalent of meal prep. Trim, cleanse, shave, refresh and restore for the week, all in one go, while enjoying what might be the only 20 (or 30!) minutes you have to yourself all damn day. 1. PRE-SHOWER STAGE 1 If you manscape (trim but not wet-shave), apply baby powder to the area to soak up excess moisture and lift hair away from your skin. Dry hair is easier to cut; wet hair can appear…

Fresh Fitness Food Caspar Rose, CEO AI is exciting, but Rose believes that human intervention is still vital. “Companies like Zoe and Whoop, which leverage substantial user data to personalise insights, show promise. As general LLMs [large language models] like OpenAI’s B2B service gain more context about users, they’ll be able to deliver customised nutrition plans. But there are risks when it comes to nuanced situations, such as supporting someone with an eating disorder. AI can’t provide true accountability.” Peloton Brent Tworetzky, SVP of product Tworetzky says in-class feedback will improve to help you hit your goals. “AI will get better at prediction through pattern recognition and by using broader data sources to inform things like workout effectiveness. AI in mixed-reality using head-up displays such as smart glasses is also…

WE ALL WANT TO PERFORM AT OUR BEST. That’s probably why you have this magazine in your hands right now. But performance can take many forms, and it’s an ideal that changes definitions based on where you are in life. It shifts with your age, your priorities and even your interests. Our cover guy this month best exemplifies what it means to perform. At the pinnacle of his career, David Beckham (p.24) was on top of his game—one of the greatest footballers of his generation. But when it came time to hang up his boots, he didn’t sunset his commitment to striving for greatness. While, granted, he’ll never match the physical prowess of his heyday, he’s reinvented himself to realise his potential in other arenas. And he’s still in the sort…

I ’m from hitting the gym three to four times a firm believer that when it comes to fitness, doing something—no matter how small—always trumps doing nothing. So while training once a week won’t offer the same gains you’d expect per week, you’ll still be reaping huge health benefits, with studies linking lifting weights to everything from lowering your chance of disease and illness to literally living longer. But yes, you can build significant strength by training just once per week. And this isn’t just me trying to motivate you, it’s backed by some serious science. A recent multi-year study involving nearly 15 000 participants found that a minimalist approach to strength training can yield very promising results. The study analysed data from Dutch personal-training company Fit20, which specialises in…

How Often Do You Eat Salad? EVERY DAY: 15% A COUPLE TIMES A WEEK: 42% A COUPLE TIMES A MONTH: 23% NEVER:20% Don’t be fooled, you can get gains from the greens. Page 54 has the sizzling steak salad to do just that. Are You Happy with the Current State of Your Finances? YES 11% NO 89% If money stress is giving you greys, page 56’s low-stress guide to making money will give you gold. What’s Your Go-to Workout When You Travel? RUNNING:32% BODYWEIGHT WORKOUTS:26% MINIMAL EQUIPMENT WORKOUTS:21% I SKIP THE WORKOUTS:21% Want to test just how far your feet can take you? Page 68 reveals the greatest running adventures in the world. Do You Think You Could Get Stronger Doing One Workout a Week? YES 58% NO 42% No time to…

Runners don’t look like they used to. Where once most pavement-pounders were lithe and wiry, runners’ body types today are far broader—quite literally, in some cases the squat rack and bench make a move towards endurance events, particularlyR The trend towards hybrid training has seen many gym-goers who once rarely strayed from long-distance running. They’re still lifting, too. In fact, an increasing number of recreational exercisers are challenging themselves to target seemingly incompatible goals simultaneously—such as ticking off a marathon while nailing a PB on their deadlifts. They want to stay big, but they want stamina, too. Hitting these goals is eminently doable. But that doesn’t mean it’s easy. You need to be smart about it. Jonny Pain is the co-founder of coaching platform Omnia Performance and has years of…

He was given three months to live. Six months tops. That was five years ago. Oscar Chalupsky recounts his recurring dance with death with a smile. The frequent hospital visits, the medicine that worked until it didn’t, the days that started with agony and only got worse. It’s enough to leave a man slumped over in defeat, to welcome the inevitable with open arms—reprieve in the form of death. But Chalupsky, 61, isn’t bowing down. The cancer, for now, is incurable. However, he’s determined to survive: “I want to live long enough until they find a cure,” he says, his smile fading into a look of determination. And he’s willing to do whatever it takes to defy death, and for now, he thinks he’s got the upper hand. Pain Points…

In my kitchen, there’s a dedicated cupboard for my supplement stash. In regular use are my multivits and omega-3s. But there are a number of products I dip in and out of. There’s turmeric extract and a vial of CBD oil; adaptogenic gummies and collagen capsules. On the countertop sits a 1.7kg bag of meal replacement (cinnamon swirl) and a tub of pre-workout (lemon sherbet). In my wok bag, a tube of electrolytes. Forgive the overshare, but at this point my urine is the colour of the phosphorescent rod in the opening credits of The Simpsons. If you shake me, I probably rattle. I’m not sure when or why I started taking so many. I’m active, but I’m no high-performance athlete. I’m not particularly anxious about deficiencies. I take them…

Find Your Pace Easy Effort (60% to 65%): Comfortable, conversational pace. Tempo Effort (80% to 85%): A challenging pace that you can sustain, but makes speaking hard. Speed (90%+): Hard, faster than your mile (1.6km) pace, with minimal ability to talk. Before We Start “Begin each session with a warm-up and end with a cool-down,” says Berney. Do each of the moves below for 30 secs, in turn. Test your one-mile (1.6km) pace at the start of the programme, so you can note how you progress. Warm-up Knee hug Glute Bridge Crunch Hip Circles (30 secs each side) Alternating Reverse Lunge with Twist Ankle Bounce Cool-down Pigeon stretch (30 secs each side) Hurdle Stretch (30 secs each side) Frog Stretch (30 secs each side) Week 1 Day 1 Interval Training…

MEN’S HEALTH MAGAZINE Delivered straight to your door Receive the Men’s Health print magazine featuring all the tips, tools and tricks to enrich every part of your life—both mind and body. 1 YEAR FOR ONLY (6 ISSUES) R540 Scan this QR code to subscribe to the print mag Website: 4me.co.za/product/mens-health/ Email: subsqueries@onthedot.co.za Call: 0873531291 MEN’S HEALTH DIGITAL MAGAZINE Start reading wherever you are, whenever you want Receive the Men’s Health mag in a made-for-mobile digital format, available to read anytime, anywhere, directly on your phone or device. 1 YEAR FOR ONLY (6 ISSUES) R270 Scan this QR code to subscribe to the digital mag…

EUGENE MARKRAM AGE: 42 • LOCATION: Bloemfontein PROFESSION: Project Manager A lack of exercise and seriously terrible eating habits were putting Eugene Markram on a path to destruction. “I started having problems with high blood pressure,” he admits. “Also, the person I was seeing in the mirror was a far cry from the one I wanted to be.” And don’t underestimate that massive smackdown for your confidence: one study* found that low self-esteem can lead to weight gain with just a “1 point” decrease in self-esteem resulting in an excess BMI of approximately 1.4 points. It’s a vicious cycle but one that Markram was more than eager to break. The Change Spoiler alert: this was a massive 180. Markram didn’t just have to retool his meal plan, but he had…

Steak With Apple and Watercress Salad SERVES: 4 2 tbsp white wine vinegar¼ tsp honey1 tsp dijon mustard2 tbsp olive oil (plus 2 tsp)1 small shallot, finely chopped1 tbsp prepared horseradish, squeezed of excess moisture450g sirloin steak (3.5cm thick), cut into 2 pieces2 mini cucumbers, sliced1 granny smith apple, cored and very thinly sliced1large bunch watercress 01. In a large bowl, whisk together the vinegar, honey, mustard, 2 tbsp oil, ½ tsp salt and ¼ tsp pepper. Stir in the shallot and horseradish. 02. Heat 2 tsp oil in a large skillet on medium-high. Season the steak with ½ tsp each salt and pepper and cook to your liking; 3 to 5 mins per side for medium rare. Transfer to a cutting board and leave it to rest for at least 5…

They may call the 1960s and 70s the golden era of bodybuilding, but in my humble opinion, whatever flavour of fitness you’re into, this is the greatest time to be alive. Whether you’re a diehard CrossFitter, runner or bodybuilder, there are boxes, clubs and gyms popping up all over the place, as well as influencers and enthusiasts to connect with. One of the ships that has risen most prominently on this tide is powerlifting. It’s hard to understate the part social media has played in helping powerlifting gain traction with Gen Z lifters. Figures such as Larry Wheels have amassed tens of millions of followers across YouTube and social platforms, sharing powerlifting videos, advice and lifestyle content. It’s now not uncommon to walk into a commercial gym and see groups…

SCAN HERE for your print subscription MEN’S HEALTH MAGAZINE Delivered straight to your door Receive Men’s Health print magazine featuring all the tips, tools and tricks to enrich every part of your life – both mind and body. 1 YEAR FOR ONLY (6 ISSUES) R540 Website: 4me.co.za/product/mens-health/ Email: subsqueries@onthedot.co.za Call: 0873531291 MEN’S HEALTH DIGITAL MAGAZINE Start reading wherever you are, whenever you want Receive Men’s Health mag in a made-for-mobile digital format, available to read anytime, anywhere, directly on your phone or device. 1 YEAR FOR ONLY (6 ISSUES) R270 Simply scan QR code above SAVE 50% OFF THE COVER PRICE SCAN HERE for your digital subscription and claim your discount!…

THE WARMUP Cat-Cow to Thoracic Rotation Start on all fours, core tight. Round your spine toward the ceiling, letting your head drop (A). Next, arch your back, pushing your belly toward the floor (B). Return to a flat-back position, then reach your right arm toward the ceiling (C). Return to the start; repeat on the other side. That’s 1 rep; do reps for 40 seconds. Do 3 sets. THE WORKOUT 01 Elevated Plank Double-Explode Row Start in plank position, your left forearm on a bench or box and a medium-weight dumbbell in your right hand (A). Row it to your rib cage explosively (B). Do 2 straight reps, pausing at the top on the second. Do 10 to 12 total reps. Do 3 sets per side; don’t rest between sets.…