01 See the Lighter Side
Nothing at home but your old 8kg dumbbells? You don’t need to go heavy for hefty results. A Medicine and Science in Sports and Exercise study found that exhausting your muscles with a light, 300-rep set triggers your muscles’ stress response – in a beneficial way. You could probably balance a good book in the other hand, too.
02 Keep Your Top
On Well, for your weekend 5K, at least. Raising your core body temperature during exercise – by wearing a compression top in 27°C heat, for example – triggers an adaptation process that improves muscular power, reports the Journal of Applied Physiology. Go big on the water, though. And best bring a spare shirt.
03 Get Off the Bench
If you’re concerned that time away from chest day might be stunting your gains, don’t be: a study in the Journal of Strength & Conditioning Research rated the classic pec-honer against the resistance band push-up and found both to be equally effective. A band won’t max out your baggage allowance, either.
04 Visit Blouberg Beach
Swap your stuffy indoor cardio session for a beach run. Sand absorbs more energy than firm surfaces, recruiting more muscles in your legs, as well as engaging more of your core. You’ll also burn through an extra 20-60% calories. Trip to Costa del Swole, anyone?
05 Raise the Roof
Make your holiday hire car a convertible (see page 68). Studies by Concordia University in Montreal found that an hour behind the wheel of a sports car causes a measurable rise in growth hormone, hitting the accelerator on your muscle-building progress, not to mention your tan. Just check your weather app first if you’re staycationing.
06 Stretch Out
Diese Geschichte stammt aus der February 2020-Ausgabe von Men's Health South Africa.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent ? Anmelden
Diese Geschichte stammt aus der February 2020-Ausgabe von Men's Health South Africa.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
Bereits Abonnent? Anmelden
CAN YOU REMIX YOUR MINDSET?
YOU KNOW MUSIC ALTERS MOOD. NOW A NEW APP PROMISES THE RIGHT TRACKS CAN SOOTHE STRESS, BOOST PRODUCTIVITY AND LEVEL UP YOUR GYM GAINS.
ANTI-INFLAMMATORY DIET REALLY SO ?
AND DOES IT REALLY FIGHT OFF DISEASE? WE LOOK AT THE DATA.
THE SEMI-COMPLETE USER'S GUIDE TO...YOUR LUNGS
THEY POWER A WORKOUT, FILTER OUT INVADERS AND WORK FOR US 24/7-UNLESS GERMS, POLLUTANTS, BAD LUCK OR OUR OWN NEGLECT GETS IN THE WAY. TAKE A DEEP BREATH AND DISCOVER HOW TO HELP THEM OUT.
ACTION MAN
THERE WAS NO MIRACLE FIX FOR TIMOTHY FAIRWEATHER'S HEAVIER PROBLEMS. THE SECRET: TAKING SMALL ACTIONS EVERY DAY TO BUILD UP TO MASSIVE RESULTS.
THE MUSCLE SPRINT
CRUSH ALL MAJOR MUSCLE GROUPS, BLAST CALORIES AND SUPERCHARGE YOUR CARDIO WITH THIS DUMBBELL WORKOUT, WHICH HAS AN INTENSE 55-REP LADDER SCHEME THAT MINIMISES REST AND MAXIMISES FUN.
THE ULTIMATE SUMMER BODYWEIGHT BURNER
BUILD MUSCLE AND STRENGTH AND CHALLENGE YOUR COORDINATION AND ATHLETICISM WITH THIS NO-EQUIPMENT WORKOUT.
RISE OF THE BEASTS
THIS YEAR'S MILESTONE TENTH EDITION OF OUR COVER GUY SEARCH DREW 413 GUYS WHO EMBODY SELFLESSNESS, GRIT AND PERSEVERANCE. THEIR ANIMALISTIC DEVOTION TO FITNESS AND TALES OF TRIUMPH WILL INSPIRE YOU TO GREATNESS.
...I LOSE MY COOL?
DON'T WHITE-KNUCKLE IT. LEARN TO UNDERSTAND, OWN AND ULTIMATELY TAME YOUR OUTRAGE WITH OUR EXPERT POINTERS. DEEP BREATH, NOW...
MOVING MOUNTAINS
LONG HAULS, STEEP CLIMBS, EXTREME COLD AND OTHERWORLDLY LANDSCAPES IN THE CEDERBERG-OUR WRITER TAKES ON THE ELEMENTS AND UNEARTHS A NEW PERSPECTIVE ON A FIVEDAY TREK ALONG PHANTOM PATHS CUT THROUGH BEWITCHING SCENERY.
THE NEW PLYO POWER-UP
HOW MODERN TAKES ON AN OLD FITNESS FAVOURITE CAN CALIBRATE YOUR TRAINING FOR AN INSTA-BOOST OF ATHLETICISM AND STRENGTH.