Innholdsfortegnelse for May 2024 i Muscle & Fitness Hers South Africa

FIT FUNDAMENTALS PULSE • EVERYONE LOVES a good high-intensity interval training (HIIT) session, and exercise variation is key for better muscle development and fat loss. But what exactly do these all-out techniques do for your body? We asked trainer, Socanomics creator, and fitness model Selena Watkins to explain how HIIT can help you get sculpted and lean. The methods: Tabata (20 seconds on, 10 seconds off; four minutes); EMOM (Every Minute On the Minute); and AMRAP (As Many Rounds As Possible). Watkins says, “These three protocols are so effective because they raise your metabolism while preserving muscle and torching fat.” Plus… You’ll raise your power output. ❭ A study from the Journal of Strength and Conditioning Research shows that elite female volleyball players had improved agility, sprinting, and burst exercise…

Tasty, Sweet or Savoury When you think of a toffee apple, you immediately think of an apple dripping in sugary syrup, not too great for the waistline. But in this issue of HERS our Food Editor Izelle Hoffman surprises us with a new take on the classic toffee apple, her delicious Sticky Toffee Apple cups which are just as delicious as they are healthy. Her recipes for spring are bursting with fragrant flavour, fresh sweetness and spice which is exactly what we crave after the long, cold winter months. Be adventurous and stock up on the right ingredients to prepare these delicious and tasty yet healthy treats - so you can enjoy every bite! HEALTHY BOBOTIE PREP TIME: 15 MIN BAKING TIME: 40 MIN SERVING: 1 LARGE BOBOTIE ENOUGH FOR…

CAN’T GET TO THE GYM but need to get some cardio in? Chances are you already have a great option right in your house—or a nearby park or track. “Stair climbing is one of the most effective ways to work your lower body while building cardiovascular endurance and burning fat,” notes Ariane Hundt, founder of Brooklyn Bridge Boot Camp in New York, USA. Regular stair workouts will boost VO max (the amount of oxygen your body uses during 2 exercise) and increase your metabolism for up to 36 hours after you’re done, she adds. Hundt put together a 20-min-ute workout that burns more than 200 calories while targeting all your major muscles—especially the legs and glutes. To do it, find a staircase with at least three flights, or about 50…

BREAK OUT OF THE usual humdrum routine and power up your results with this intense workout that puts you squarely into beast mode. And there’s no better athlete to take you through it than the Legit Boss herself, WWE Superstar Sasha Banks, who routinely shows her dazzling displays of strength and athleticism in the ring. “Top athletes like Sasha need workouts that challenge them in new ways, but the rest of us can also benefit from moves that take us out of our comfort zone,” says Hers technical adviser Gino Caccavale, who put together this workout. This creative, killer sequence of high-intensity moves will get your muscles pumping and your heart rate soaring, leaving you feeling totally dominant for the rest of your day. PERFORM THIS “PULL, PUSH, LUNGE” AS…

“FUNCTIONAL FITNESS” IS A BUZZWORD thrown around by savvy trainers and experts alike, but the concept is often tossed aside when it comes to fitting it into your workout. After all, it’s tough to make time for exercises that don’t appear to have a physique benefit. “Functional fitness is for all of the movements you do in life, from chasing your kids to hiking a mountain. But often people disregard it because they think they won’t be effective,” notes Liu Gross, athletic director for React Fitness in Chicago, USA. That’s a mistake, because functional fitness not only helps you move more easily and reduce injury risk; it can also sculpt muscles and blast calories. Working with Chicago-based physical therapist David Reavy, Gross has created a functional routine that kicks your…

READER’S PAGE! @GYPSETGODDESS CAITLIN TURNER “Beach y oga is my favourite summer workout because there are so many new and unexpected variables. The wind and shiftiness of the sand make balancing a lot more difficult than at home or in the studio. Plus, it’s hard to beat the soundtrack of the birds and the ocean waves to set the tempo of my breathing and keep me focused and flowing through the most difficult moments in my practice.” @ADRIANAJAMESNYC ADRIANA JAMES “One of my favourite workouts: 10 exercises for 3 rounds. Do 35 seconds of work, 20 seconds of rest; rest one minute between rounds. Do this workout three times a week. As your stamina improves, increase work time and decrease rest each week (40 seconds work/20 seconds rest; 45/25; 45/15).…

PULSE STYLE EVER HEARD the saying, “If you’re not sweating, you’re not working hard enough”? This expression may be true—because if you’re constantly toweling off between sets you’re likely #crushingit. But sweaty, funky clothes may mean you’re wearing the wrong fabrics, too. There are a dizzying number of materials to choose from and more activewear brands than we can fit in our closet. So how do you decide when to look past the perfect poppy pattern on those leggings and buy clothes based on performance? Here’s how to flex in fabrics you won’t have to hang out to dry— permanently. POLYSTER PERFORMANCE The power of polyester in athletic wear is clear. Since it’s more affordable for manufacturers than other performance fabrics such as bamboo or wool, polyester is ubiquitous. The…

WHAT DOES IT TAKE to train like a top mixed martial arts athlete? For UFC fighter Paige VanZant, a regular daily session with Team Alpha Male cohorts at her gym in Sacramento, CA, lasts at least two hours. Each workout is a mix of dynamic warmups, plyometrics, several rounds of shadowboxing and kickboxing, and technique work, strength moves, and stretching. “We change things up a lot, but there’s always a challenge,” says UFC fighter and Team Alpha Male coach Urijah Faber. We asked VanZant to share her favorite drills and fighting moves that keep her in top shape. Incorporate elements of them into your existing program, or do the full UFC-inspired routine to help you gain stamina, speed, power, and conditioning in one total-body workout you’ll love. WARMUP JUMP ROPE…

Step into a world where melodies meet millions. Music has always had the power to captivate hearts and souls, but for some musicians, it has also paved their way to extraordinary wealth. In this symphony of success, we will unveil the richest musicians of all time, whose talent and entrepreneurial spirit have propelled them to incredible financial heights. The Criteria When it comes to determining the richest musicians of all time, several factors come into play. It’s not just about album sales or concert ticket revenues; it’s a combination of various income streams and smart financial decisions that have led these artists to amass their fortunes. Net worth, which includes assets, investments, and business ventures, is often used as the measure of wealth in the music industry. However, it’s important…

Model @yvette.campos723 What inspired you to start your fitness journey? My fitness journey began 5 years ago at the age of 45 when I joined two good friends in a group fitness class. It started more as a way to get “girl time” and socialize. It didn’t take very long before I started feeling better and stronger. I started to see visible results from the weightlifting. In the past, I had joined gyms and mostly used cardio equipment. The free weight section was always too intimidating. Once I saw the muscle growth I was achieving from the little time we dedicated to free weights in the group classes, I was hooked! I decided I wanted a lot more time lifting and less time doing cardio. It was then that I…

TRAINING PRO TIPS AT SOME POINT in the past few workouts, you’ve probably done a pushup, and there’s a good chance you’ve done it wrong. “People often do pushups incorrectly. They’ll place their hands in the wrong position, let the midsection sag, or flare the elbows out,” says Julia Ladewski, a strength and conditioning coach. “These mistakes don’t allow the right muscles to be targeted.” That’s no reason to give up on this most classic of training moves. “Pushups are a true measure of relative strength—plus there are so many variations, and they can be done anywhere,” says Ladewski. Here, she breaks down the perfect pushup. START HERE 1. Get the right hand position. ❭ Lie facedown on floor, hands in line with the centre of your chest and just…

Everything in springtime changes. Even our food choices and what we crave more of. More light, fresh salads filled with fresh herbs and citrus fruits. Everything is just a little brighter and crispier. In this spring issue we look at what gives our food that beautiful, vibrant colour and the health benefits of adding colour to your diet. We’ve also got some delicious, fresh recipes to brighten your soul and keep you motivated you to find a new and fresh approach to your healthy living lifestyle.…

• CIGARETTES ARE AN OBVIOUS risk factor for lung cancer—but starches and sugars may also play a surprising role. New research published in the journal Cancer, Epidemiology, Biomarkers & Prevention found that frequently consuming high-glycemic-index foods (think white breads, bagels, and starchy snacks like pretzels) was independently associated with an increased risk of developing lung cancer, even among nonsmokers. “Among the ‘never smokers’ in our study, those who had diets with the highest glycemic index (GI) had a more than twofold increased lung-cancer risk than those whose diet had the lowest glycemic index,” says study author Xifeng Wu, M.D., Ph.D., professor of epidemiology at the University of Texas MD Anderson Cancer Center. Diets with a high GI ranking can create higher levels of glucose intolerance, insulin resistance, and other metabolic…

SKIN DAMAGE FROM sun exposure is a serious health concern. During the summer, that risk rises dramatically with the number of hours spent outdoors. According to the Centers for Disease Control and Prevention, more people have had skin cancer than all other cancers combined over the past three decades. So it’s no surprise that protecting your largest organ is seen as critical self-care. “The minute you step outside, you increase your risk of skin damage from the sun,” says Julia T. Hunter, M.D., founder of Wholistic Dermatology, in Beverly Hills, USA. “You need a nontoxic yet potent, sciencebased, daily skin health and environmental shield for protection to help restore, renew, and protect your skin.” Hunter recommends applying broad spectrum SPF 30 sun protection (with zinc oxide) 30 minutes before sun…

With electric cars quickly reaching their performance threshold with everything from sports cars to crossovers able to lick north of 60mph in about 4 or 5 seconds with relative ease, product evolution and differentiation has shifted to range. That’s certainly the case with the latest Porsche Taycan, which four years ago at launch was a pioneer in so many respects but has slowly been caught, or passed, by some of the newer offerings from Tesla, Hyundai, Mercedes and even Lotus. Under this broader scope of requirements, Porsche is still underlining its products as sporty drivers’ cars. A new lap record for the Taycan GT around Laguna Seca, dethroning the Tesla Model S Plaid, is enough solid evidence of that. We’ve always admired that about the Taycan: an electric luxury saloon…