EXCUSE #1
You’re still sore from your last workout
Perhaps you’re new to fitness, or you haven’t dipped your toe in for a while. Or maybe, more likely, you overdid what you usually do or tried something new. No one’s judging. Quite the opposite, in fact.”You should be satisfied that you’ve achieved significant enough overload,” says physiologist Jim Pate. The inflammatory response to the tiny tears you’ve caused in your muscles is what drives your body to adapt, so it doesn’t get overloaded next time. “Soreness is a good sign,” confirms Pate. So, you’ve earned a couch day, right? Not quite. “You need to rest, but you don’t want to be static,” adds Pate. “You’re trying to encourage your muscles to work better for you, so you need to maintain them.” In other words, rest is relative.
While the thought of it might make you wince, a slightly softened effort will keep your body ticking over and allow it to let go of that soreness. Hop on a treadmill or rower if you have access to them, or take to the streets in your trainers, and warm up with five to 10 minutes of cardio at between 50% and 60% of your maximum intensity, with a few bursts of higher-level stuff. Once your muscles are warmer and more pliable, dynamically stretch and mobilise (think: lunge rotations), paying extra attention to tight, sore areas. If it’s only one area of your body screaming at you, train the other areas as normal. Cool down with static stretches, holding each stretch for at least 30 seconds. See you in training tomorrow, bright and early.
EXCUSE #2
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the {{IssueName}} edition of {{MagazineName}}.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
Irreconcilable Differences?
You’re one-upping your partner on all health fronts and now your relationship has more tension than your new resistance bands. Here’s how to get over the hurdle of mismatched goals.
Hot And Bothered
Inflammation is all the rage in health conversations right now and research is establishing it as a major player in all sorts of issues you don't want to deal with. But! You can safeguard yourself from the smokin' internal inferno with these smart strategies.
Self-esteem under the microscope
The term brings to mind positive-thinking memes with sunset backdrops and swirly lettering. But could I you sum up self-esteem when asked as part of a pub quiz? Didn't think so. And there's more at stake here than winning the points.
the reset
IT'S NEVER TOO LATE TO START OVER
Mind Over Muscle
Could you level up your strength training just by putting your mind to it?
ON BEING THE HEROINE OF YOUR OWN LIFE
Olympian. All-African Games winner. African champion. Record-breaker. Javelin athlete Jo-Ané van Dyk talks mental fortitude and what it takes to live up to your own hype. If there's one thing she can do, it's to throw down. And it's all about to reach peak levels.
Why Women Are Choosing to Be Child-Free
The choice can be liberating, yet stigmas persist. Here, how to cut through the noise with clarity and confidence to make the decision that's right for *you.*
FUEL YOUR SKIN
Inside your body, there's a crew of unsung protein heroes that scientists believe are the key to a healthy, glowing complexion. Heads-up: your routine is about to change for the better.
How To Be Decisive
You could use a Magic 8 ball to help you make a choice. Or, while you're waiting to 'ask again later', let our experts explain the best ways to get unstuck.
Build A Strong Base
You heard it here: the pelvic floor is the forgotten core - and you're selling yourself short by waiting for a specific life stage to train it. Your four-move workout is here.
