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
Denne historien er fra February 2020-utgaven av Men's Health South Africa.
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Denne historien er fra February 2020-utgaven av Men's Health South Africa.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
The Last 7 Recipe You'll Ever Need
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While cancer rates are falling in older adults, they're increasing among younger age groups. It's a trend exposing holes in both diagnosis and care. It's also raised a new question for experts: how do you get vital and potentially life-saving information to people unaware they need it?
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STRESSED ABOUT THE STATE OF THE WORLD AND/OR YOUR SANITY? WE'VE GOT FOUR SIMPLE BUT ESSENTIAL TOOLS TO HELP YOU ADAPT AND OVERCOME, THIS YEAR AND BEYOND.
TRAIN TO YOUR MAX
Cardiorespiratory fitness is one of the most important health markers when it comes to your overall wellbeing. Here's how Discovery Vitality Fitness gives you more ways than ever to fire up your engine.
SLUSH FUN
FROZEN DAIQUIRIS ARE REFRESHI AND ALSO SICKENINGLY SWEET. TRY A FROZEN PIMM'S CUP, WHICH HAS ALL THE FLAVOURS WITH WAY LESS SUGAR.
THE HEALTH SNOB'S GUIDE TO COLD-BREW COFFEE
BOTTLED COFFEE MIGHT BE ABUNDANT, BUT CAFFEINE AFICIONADOS MAKE THEIR OWN. FOLLOW THESE TIPS TO PREP A HEALTHY BREW FOR A REFRESHING PERK-ME-UP.
SUPP CHECK RECOVERY PACKAGE
COLLAGEN IS TOUTED AS THE GO-TO SUPP FOR BONE, SKIN AND JOINT HEALTH, PLUS FAST INJURY REPAIR. BUT DOES IT DELIVER? TIME TO GEN UP.
THE SEMI-COMPLETE USER'S GUIDE TO...THE SINUSES
FOR AS LONG AS sinuses have been around, aka forever, there has been a ton that scientists haven't figured out about them.
BULLISH
The Blue Bulls scrumhalf Embrose Papier is striving for greatness. Here's how he's putting in the right reps to make sure mind and muscle are firing in unison.
