Mens Fitness UK 08.2023_downmagaz.net

["ADHD IN FOCUS to formulate a response. It\u2019s not that I\u2019m not Mixed emotions interested in what people have to say, it\u2019s just In the build-up to my final assessment, I was that every single word potentially triggers an unsure how I\u2019d feel, whatever the verdict, but entirely separate train of thought. when I heard confirmation, the relief was Worse still is when conversation is almost overwhelming. Of course, the diagnosis happening in a crowded place, such as a pub. opens up many question for me going forward, All the above issues are hugely amplified by but in the short-term at least, it offered me the distractions of background noise. If I\u2019m some level of validation. The knowledge that, part of a group conversation, it\u2019s less of an yes, I am just wired differently to most, that issue; I can lurk on the sidelines a little, my brain does function differently to most re-joining the chat when able. It\u2019s when a larger people\u2019s, brought instant reassurance. group breaks off into separate little pockets of So, what next? Getting the expected diagnosis chat that it kicks in, because that\u2019s when there is just the first step to managing the disorder. is more expectation on me individually to I was offered two treatment options: medication take in what\u2019s being said \u2013 and to contribute. and counselling. I chose a combination of the Which is difficult when you find yourself two, with a strong emphasis on medication. At unconsciously tuning into the conversation this point in my life, I\u2019m less interested in happening on the other side of your table, sitting in a room with a group of strangers than and then on the table next to you, and then I am in taking a pill that will hopefully have on the sound of payment machines beeping, some positive impact. and then the sound of a door closing. Worse, The pill in question will be methylphenidate, this also happens when I\u2019m the one speaking, a medication used to treat ADHD in children so I might simply trail off and adults. Frustratingly, it\u2019s mid-sentence, my attention \u201cWhen I heard likely to be another wait of dragged in so many directions three or four months before that it becomes impossible for I reach the front of the waiting me to refocus on what I was list and can begin treatment. originally saying. I may only Still, after a lifetime of these symptoms, and a years-long con rmation, therealise later on that I\u2019ve done it, diagnosis process, what\u2019s a few relief was almostbut I\u2019m often aware of it in the more months? overwhelmingmoment. I know I should simply It\u2019s an odd feeling to know that, in middle age, say, \u201cSorry, where was I?\u201d and attempt to resume, but when my pre-existing social anxiety disorder is added I\u2019ve discovered something quite fundamental to the mix \u2013 and then further exacerbated and definitive about myself. Something which, by being a few pints deep \u2013 there\u2019s just no while it answers many questions, opens up way back in for me. I\u2019m left feeling self- many new ones. conscious and weird \u2013 and probably appearing Then there is the matter of the autism and that way, too. the tourette\u2019s I was told I probably also have. Going to the pub with my mates makes Each of these will require separate referrals and up the large majority of what remains of my assessments, in order to receive an official social life, and knowing that will happen at diagnosis. Whether I want to face another least once during the course of an evening lengthy waiting and assessment process to means that I can rarely look forward to it confirm these remains to be seen. without some level of anxiety. Part of me is convinced that one dose of Which is what I hate about my ADHD: methylphenidate will turn me into Bradley what it robs me of. It robs me of the ability to Cooper in the film Limitless, where a man socialise anxiety-free, of the ability to engage in is prescribed an experimental drug which conversation without it feeling like a massive, instantly turns him from a struggling writer exhausting task. It robs me of the ability to into an over-achieving, market-conquering focus on what I need to do, like managing financial genius. But, while the results are a household, and what I want to do, like writing. broadly very positive, methylphenidate is no Photography: Shutterstock I\u2019ve had three novels published, as well as miracle drug. For me, the more realistic hope various articles and features, which isn\u2019t bad by is that it transforms me from a struggling writer any stretch. But how much more might I have into a slightly less struggling writer \u2013 who just got done if I was able to sit at my laptop for about manages to get the housework done more than half an hour at a time? before the kids get home. AUGUST 2023 51","","GET FIT IN THE KITCHEN RAISE THE BAR Why regular small treats beat overly restrictive dieting People who eat chocolate several times a week are slimmer than those who only eat it very occasionally, even if the chocolate in question is high in calories from sugar and fat. That\u2019s according to research published in the Archives of Internal Medicine, which also took other factors, such as daily activity levels, into account. It\u2019s thought that having a little of what you fancy isn\u2019t just good for you mentally: it may also help you to continue to burn fat, by spiking levels of the hormone leptin. This tells your brain you\u2019re getting enough energy, so it continues to release fat from cells to burn as fuel. AUGUST 2023 53","\u25cf FUEL PRE-WORKOUT NUTRITION Photography: Shutterstock DID YOU KNOW? A bowl of pre-workout porridge could reduce muscle soreness. That\u2019s according to a study published in Antioxidants, which found the unique antioxidants present in oatmeal limit the oxidative stress caused by intense exercise. 54 AUGUST 2023","Five golden rules of pre-workout nutrition You know that protein is essential for 3. SNACK SMART provides many of your muscle recovery, but what you eat prior If you\u2019re about to do body\u2019s organs and to exercise is no less important. If you\u2019ve an intense session, tissues with energy. ever felt groggy mid-workout, or \u2018hit the make sure your body Most of the fat you eat wall\u2019 on a long run, chances are you is su ciently fuelled. should come from simply didn\u2019t have enough fuel in the Eat an energy-giving unsaturated \u2018healthy\u2019 tank. Optimal performance requires snack at least 30-60 sources, such as oily su cient energy, and while everyone\u2019s minutes before you \ufb01sh, nuts, seeds, olive energy requirements are di erent, most exercise. That could be oil and avocados. Lean will bene\ufb01t from the following steps. a banana with some meat and low-fat dairy nut butter, a sports are also good options. 1. EAT CARBS 2. CONTROL drink, or pitta bread You might have heard THE QUALITY with houmous. A 5. DRINK IT IN that low-carb diets Carbs are not the snack may not be Water is essential for will send your fat loss devil\u2019s work. You can necessary if you\u2019ve just about every bodily into the fast lane, eat pasta and still had a meal one to function. When you but here\u2019s the truth: build a lean body two hours before exercise, it helps to swearing o bread, \u2013 as long as you stick your workout, but it\u2019s regulate your body rice and oats is simply to the good stu . worth having some temperature, maintain not a practical option The better quality the handy just in case. your blood pressure for anyone who food you put in your and circulate oxygen works out regularly. body, the better your 4. FACE FATS around your body. Carbohydrates are body will perform You need a bit of fat So it\u2019s not smart to your immediate source when it comes to to fuel your workout, start a workout feeling of fuel, and they\u2019re working out. Look too. Fat is the most thirsty. Data shows entirely necessary to out for slow-releasing energy-dense nutrient, that a mere 2% of ensure that your body carbohydrates that will providing nine calories dehydration a ects doesn\u2019t cannibalise keep your blood sugar per gram (compared sports performance, so your lean muscle levels stable between with four calories per keep on top of \ufb02uid tissue as an energy meals and leave you gram for carbohydrate intake before and after source when you work feeling satiated \u2013 that and protein). Fat is the exercise. The American out. As a good rule is the key to optimum body\u2019s stored fuel. It Council on Exercise of thumb, aim to get performance. Good protects your organs suggests you drink about 50-55% of your options include sweet and helps your body 400-500ml of water daily calories from potatoes, wholemeal to absorb and process two to three hours carbohydrate sources. pasta and rice. nutrients. It also before you work out. AUGUST 2023 55","\u25cfFUEL RECIPES KING OF THE GRILL Fire up the barbecue and fuel muscle growth with these quick, high-protein recipes from HECK and chef Chris Baber CHICKEN KEBABS WITH CORIANDER MINT CHUTNEY INGREDIENTS (serves 2): PER SERVING For the kebab: Kcals: 547 Protein: 56.5g Carbs: 62.5g Fat: 6.5g - 1 pack of HECK Simply Chicken Mince - 2 cloves of garlic, grated - 2cm piece of ginger, grated - 1 small green chilli, finely chopped - \u00bd tsp cumin - \u00bd tsp ground coriander - 1 tsp garam masala - 1 tbsp finely chopped coriander For the chutney: - Small bunch of mint leaves - Small bunch of coriander - \u00bd tsp cumin - Pinch of salt - 2 tbsp lemon juice - Splash of water - 2 tbsp Greek yogurt For the salad: - 2 ripe tomatoes, seeds removed, then diced - \u00bc cucumber, seeds removed, then diced - \u00bd red onion, finely sliced - 4 shop-bought chapattis, to serve METHOD: 1. Place all the kebab ingredients into a mixing bowl. Using clean hands, work into a tight mixture. 2. Divide into 4 even-sized pieces. 3. Using your hands, form the chicken mix around the skewer to form the kebabs. 4. Cook on a barbecue for a few minutes on each side, until lightly charred and cooked all the way through. Alternatively, use the grill. 5. For the chutney, place all the ingredients other than the yogurt into a blender. Whizz until smooth, adding a splash more water if needed. Transfer to a bowl, then stir in the yoghurt. Adjust seasoning to taste. 6. Warm the chapattis on the barbecue or under the grill. 7. Load the warmed chapattis with salad and the kebab (removed from the skewer), then drizzle with chutney. 56 AUGUST 2023","AUGUST 2023 57","\u25cfFUEL RECIPES 58 AUGUST 2023","CHICKEN PARMESAN BURGERS INGREDIENTS (serves 2): - 2 HECK Chicken Italia Burgers - 2 brioche burger buns - 1 ball of mozzarella - Handful of rocket - Small chunk of grated parmesan For the sauce: - 2 tbsp extra virgin olive oil - 2 cloves of garlic, finely sliced - 300ml tomato passata - 1 tsp oregano - 1 small bunch of basil METHOD: 1. Cook the burgers on the barbecue according to packet instructions. 2. Meanwhile, make the sauce. Heat the oil in a large pan over a medium heat. Add the garlic, fry for 1 minute, then add the tomatoes, oregano and half the basil. Season to taste. 3. Cook on a medium-high heat for 8-10 minutes, then stir in the remaining basil. Remove from the heat. 4. When the burgers are just about done, cut open the buns and toast on the barbecue, then set aside. 5. When the burgers are cooked, top each with half of the mozzarella. Cover the barbecue with a lid, and cook for a couple of minutes until melted. 6. Load the base of the bun with sauce, a handful of rocket, the burger and some parmesan. Add a basil leaf to garnish. PER SERVING Kcals: 560 Protein: 36.5g Carbs: 48g Fat: 29g AUGUST 2023 59","\u25cfFUEL RECIPES STEAK CHEESEBURGER WITH HOMEMADE BACON JAM GET THIS INGREDIENTS (serves 2): 2. Reduce the heat slightly. Add the Weber Master-Touch - 2 HECK Steak and Butter Burgers onions, season, cover loosely and \u00a3350, weber.com - 2 slices of burger cheese cook for 10 minutes or until soft. - 2 brioche burger buns 3. Add the bacon back to the pan Weber\u2019s Original - 2 thick slices of tomato with the sugar, maple syrup and Kettle charcoal - 1 small handful of shredded lettuce vinegar. Cook for a further 10 minutes, For the bacon jam: until you have a jam consistency. barbecue - 1 pack of HECK Smoked 4. Meanwhile, cook the burgers is an icon, but we\u2019re Bacon, diced according to packet instructions on also big fans of the - 2 large red onions, diced the barbecue. When they are just Master-Touch model, - 100g soft brown sugar about cooked, top with a slice of - 50g maple syrup cheese. Cover the barbecue with which keeps the - 200ml cider vinegar a lid and cook for a minute, until the essence of the Kettle, - \u00bd tsp chilli flakes cheese has melted. METHOD: 5. Slice open the buns, spread with while serving up 1. Heat a splash of oil in a large frying butter and toast on the barbecue a multitude of pan over a medium heat. Add the until golden. bacon. Fry for 5-8 minutes, until 6. Load the base with lettuce and improvements in the crispy. Remove with a slotted spoon, a slice of tomato. Top with the process. It\u2019s a little leaving the fat in the pan. cheeseburgers and bacon jam. taller, for starters, making for a more PER SERVING comfortable grilling Kcals: 1,010 Protein: 63g Carbs: 108g Fat: 35g experience. The lid is deeper, too, and can be 60 AUGUST 2023 handily stored in a built-in lid holder, which is an improvement over the original\u2019s lid hook. The addition of Weber\u2019s Gourmet Barbecue System grill is another big draw, letting you swap out di erent modules like pizza stones for more versatility. It\u2019s easy to clean, too, thanks to a clever ash sweeping\/ collection system. Overall, if you\u2019re a charcoal fan, this will serve you well for years to come. Recipes created by Chris Baber\u00a0in association with HECK. Shop\u00a0HECK\u2019s range of vegetarian and\u00a0meat products at\u00a0heckfood.co.uk","CREAMY PORK AND ASPARAGUS PASTA INGREDIENTS (serves 2): - 200g penne pasta - 3 HECK 97% sausages - 2 cloves of garlic, finely sliced - \u00bd tsp chilli flakes - 300g asparagus, cut into 2cm pieces - 1 tbsp mascarpone cheese - 75g parmesan cheese, grated - Zest of \u00bd lemon - Handful of rocket METHOD: 1. Cook the pasta according to packet instructions in salted water, saving 1 mug of cooking water when cooked. 2. Meanwhile, remove the sausages from their skin and break into small pieces. 3. Heat a large frying pan on the barbecue. Add 2 tbsp olive oil, then add the sausages. Fry for 3-5 minutes until golden. Add the garlic and chilli, then cook for another minute. 4. Add the asparagus, cook for 2 minutes, then add the mascarpone with half of the parmesan, lemon zest and 6 tbsp of the pasta water. Toss together until you have a silky-smooth sauce. 5. Add the cooked pasta to the pan and toss together. 6. Transfer to a serving dish, top with more parmesan and a handful of rocket. Drizzle with extra virgin olive oil and serve. PER SERVING Kcals: 825 Protein: 40g Carbs: 59.5g Fat: 50g AUGUST 2023 61","\u25cf FUEL ANTI-AGEING FOODS YOU ARE WHAT YOU EAT What you put in your body has a huge impact on its outward appearance... W rinkly skin and old age usually action is necessary for life. However, go hand in hand. But the truth environmental factors \u2013 such as industrial is, there are ways to slow this chemicals found in plastics and foods, cigarette process \u2013 and in some cases even reverse part smoke, excessive exposure to the sun (UV of the damage \u2013 simply by taking into rays), pollution, excessive exercise, pesticides consideration the body\u2019s nutritional needs. used in farming and an unhealthy diet (one that\u2019s lacking in antioxidants and is high One factor that can considerably speed up in processed foods) \u2013 all contribute to the the ageing process is an excessive production of production of these damaging molecules. free radicals and the onset of oxidative stress. Unbeknown to many, a high concentration of In order to keep free radicals under oxygen is actually toxic and can have a corrosive control, the body is able to produce effect on our cells. Dangerous by-products antioxidants. Antioxidants stop the \u2018rusting\u2019 \u2013 free radicals \u2013 are produced during bodily of your cells by reacting with the free radicals processes that use oxygen, such as the before they have a chance to do any damage. combination of oxygen with digested food. If The problem is that, in cases of oxidative these molecules are in abundance (oxidative stress, where there are too many free radicals stress), then the ageing process is accelerated being created, the body cannot produce and the onset of age-related diseases, such as enough antioxidants on its own. Which arthritis, cancer, Parkinson\u2019s, premature ageing is why antioxidant-rich foods within the and stroke \u2013 to name just a few \u2013 is more likely. diet are key if you want to age well from You can see a similar process happening if you the inside out. cut an apple in half and leave it uncovered \u2013 the browning that occurs is oxidisation. Without We now know that antioxidants (along protection, the apple will soon rot away. with their phytonutrient and carotenoid groups) are a major player when it comes to Free radicals will always be produced protecting youthful looks, but a whole host naturally within the body, and some oxidation of other nutrients can help out, too\u2026 62 AUGUST 2023","\u201cAntioxidant-rich foods within the diet are key if you want to age well AUGUST 2023 63","\u25cf FUEL ANTI-AGEING FOODS \u201cYou\u2019ll nd various forms of vitamin A in your dark green veg 64 AUGUST 2023","Photography & illustrations: Shutterstock FRESH FOOD FLAXSEED OIL contains alpha lipoic acid, an What to eat to look and feel your best antioxidant that can regenerate and recycle SALMON houses a type other antioxidants. It of phytonutrient called shouldn\u2019t be heated, astaxanthin, which, though, as that can destroy according to recent its delicate essential fats research, may help to \u2013 but it should be drizzled over protect the skin against salads or cooked vegetables. UV damage and prevent TURKEY is not only a good premature ageing. It\u2019s source of collagen-boosting also been found to contain small protein, but it also contains bioactive protein molecules that tryptophan, an amino acid are said to support joint cartilage. said to aid sleep. SWEET POTATOES are the highest vitamin COCONUT OIL has A-containing plant food many bene\ufb01ts: hair available. Vitamin A can and skin care, stress prevent dry and \ufb02aky skin, relief, cholesterol-level by stopping a build-up of maintenance, improved old keratin cells. Consuming immune system, better them regularly should also digestion and regulated help to support your immune metabolism. It\u2019s also system and vision. antimicrobial, antioxidant, LEAFY GREEN antifungal and antibacterial. VEGETABLES are rich in EGG YOLKS are high vitamin K, which is partly in a little-known nutrient responsible for bone density. called choline, which is You\u2019ll also \ufb01nd various required for a complicated forms of vitamin A in your process within our bodies dark green veg \u2013 vital for called methylation. De\ufb01cits maintaining eye health. in methylation have been linked to memory loss and PINK GRAPEFRUIT is rich cardiovascular disease. in vitamin C, which helps PUMPKIN SEEDS can to produce collagen and boost your daily intake prevent free-radical damage of zinc. Often overlooked, from cigarette smoke and this essential mineral is UV rays. Vitamin C may needed for good sleep and also soothe symptoms new skin cell production. of conditions such as rheumatoid arthritis. AUGUST 2023 65 POPCORN is incredibly high in polyphenols: micronutrients that have been strongly linked to preventing heart disease and some cancers. Avoid versions coated in butter, sugar or salt \u2013 instead, pop your own and dust with cinnamon.","\u25cf FUEL ELECTROLYTE DRINKS HYDRATION STATIONS As the mercury rises, replace salts and minerals lost through sweat, while maintaining optimum hydration, with our pick of the best electrolyte drinks MEET THE Put simply, electrolyte drinks are specifically designed to help replenish the body\u2019s electrolytes TESTER \u2013 naturally occurring salts and minerals that help to balance our bodies\u2019 fluids. The best electrolyte drinks typically contain a blend of electrolytes, carbohydrates and other nutrients Nutritionist Rob that work together to help support hydration and recovery. These drinks generally come as Hobson has tested a powder or tablet that you dissolve in water. eight of the best electrolyte drinks, to Electrolytes are minerals that have an electrical charge when dissolved in water, meaning help you \ufb01nd one to support your they can conduct an electrical current. The role of electrolytes is to help regulate the body\u2019s hydration and recovery needs. He fluid balance, nerve function and muscle contraction, while also assisting with the passage tests them for taste, solubility and of nutrients in and out of cells. e ectiveness \u2013 in terms of their hydration and nutritional bene\ufb01ts. The electrolytes sodium, potassium and chloride are found in the highest concentrations in bodily fluids, such as sweat, blood and urine. The most important one concerning exercise performance is sodium, but if you\u2019re not a heavy sweater, or need to reduce your intake of sodium for health reasons, you might want an electrolyte drink with lower sodium levels (say, less than 250mg per serving). HOW THEY WORK Sodium: The most vital electrolyte that helps to maintain body \ufb02uid volume. Sodium is often added to sports drinks alongside glucose, which increases sodium absorption, in turn facilitating water absorption. Potassium: This mineral helps to keep your body in a steady state of equilibrium, and helps to prevent muscle cramping and weakness. Chloride: During exercise, chloride is required for proper muscle contraction and transmission of nerve impulses. SIS HYDRO \u00a38 (1 tube), scienceinsport.com\u00a0 Science In Sport is a brand driven by scientific data, so it knows a thing or two about optimal hydration. Its HYDRO range has the highest sodium content per serving of any electrolyte drink on test and it\u2019s also one of the most reasonably priced. Taste: \u2605\u2605\u2605\u2605\u2605 Solubility: \u2605\u2605\u2605\u2605\u2605 E ectiveness: \u2605\u2605\u2605\u2605\u2605 OVERALL: \u2605\u2605\u2605\u2605\u2605 Pros: Good amount of sodium Lots of flavours Mixes well Cons: Some flavours are caffeinated B vitamins may not be needed High sodium not suitable for everyone Serving size: 1 tablet in 500ml water Sodium per serving: 870mg Price per serving: 40p Flavours: 13 flavours available 66 AUGUST 2023","","","","","","","Myprotein Alpha Pre-Workout bulk Complete Pre-Workout \u00a328.99 for 600g (30 servings),\u00a0myprotein.com\u00a0\u00a0 \u00a349.99 for 720g, (30 servings),\u00a0bulk.com\u00a0\u00a0 Myprotein eschews the carbs in favour of a caffeine kick for its This one comes in four tasty pre-workout. There\u2019s a hefty 300mg in here, so make sure you flavours (we recommend the Cola), don\u2019t exceed the serving recommendations. Still, it\u2019s a good choice and is loaded with 8.8g protein and if you\u2019re doing high-intensity workouts that require short bursts 12g carbohydrates, as well as 12g of of activity. active ingredients per serving. At \u00a31.67 per serving, it\u2019s not one of the For those who are prepping for training on a budget, cheapest powders, but if you like Myprotein\u2019s Alpha pre-workout works out the cheapest of a shot of caffeine in your pre-workout any powder on test, at just 97p per serving. Not bad for the then it definitely delivers, with the equivalent of two cups of coffee. recommended 200mg to improve Taste: \u2605\u2605\u2605\u2605\u2605 Solubility: \u2605\u2605\u2605\u2605\u2605 E ectiveness: \u2605\u2605\u2605\u2605\u2605 OVERALL: \u2605\u2605\u2605\u2605\u2605 alertness and concentration. And it\u2019s certainly a winner on flavour, with no Pros: trace of any unpleasant aftertaste. Contains 300mg of caffeine Taste: \u2605\u2605\u2605\u2605 Solubility: \u2605\u2605\u2605\u2605 Mixes well with water E ectiveness: \u2605\u2605\u2605\u2605\u2605 OVERALL: \u2605\u2605\u2605\u2605 Good value Pros: Cons: Contains caffeine to aid Slightly salty aftertaste Some of the ingredients need to be taken daily in order concentration No unpleasant aftertaste to be effective A good blend of active High level of caffeine good for some; too much for others ingredients Cons: You\u2019ll need to take some ingredients daily for them to be effective Some of the doses are not enough to be effective AUGUST 2023 73","SUBSCRIBE AND SAVE \u00a322* GET 6 Men\u2019s Fitness is for anyone who wants to look ISSUES good and feel great. Each issue brings you FOR \u00a315 original and in-depth features spanning the full spectrum of fitness and mental health. You\u2019ll also find PT-approved workouts, from strength sessions to fat-blasting bodyweight circuits; expert advice on every aspect of resistance training; nutrition know-how to help you fuel your fitness and recover right; and exclusive interviews with the best in the business \u2013 from Hollywood stuntmen, to the kings of CrossFit. GTORESAUTBRSECARSIBOENS + Save \u00a322 in your first year + Never miss an issue + Free delivery to your door + Continue to save after your trial + Complete control \u2013 manage your account online VISIT SHOP.KELSEY.CO.UK\/MFHA23 OR CALL 01959 543747 PLEASE QUOTE CODE MFHA23 HOTLINE OPEN: MONDAY-FRIDAY, 8.30AM-5.30PM. CALLS ARE CHARGED AT YOUR STANDARD NETWORK RATE UK Direct Debit offer only. You will pay \u00a315 for your first 6 issues. Your subscription will continue at a rate of \u00a321.99 every 6 months. *Savings are based on the standard cover price of \u00a34.99 for 1 year. Offer ends 31st December 2023. Your subscription will start with the next available issue, and you will receive 12 issues in a year. Prices correct at time of print and subject to change. For full terms and conditions visit shop.kelsey.co.uk\/terms. Data protection: We take great care in handling your personal details and these will only ever be used as set out in our privacy policy which can be viewed at shop.kelsey.co.uk\/privacy-policy. You may unsubscribe at any time.","YOUR BLUEPRINT FOR SUCCESS MUSCLE MEMORY Photography: Shutterstock Your body is a clever old thing. The process steadily increase the weight you lift, because your of muscle growth is essentially your body\u2019s muscles quickly adapt to deal with the stress. response to the stress of weight training. It thinks, That was hard, I\u2019d better do something about it so It\u2019s thought this damage to your muscle fibres it\u2019s not as difficult next time. is the reason for delayed onset muscle soreness, When you perform resistance exercises, or DOMS, the symptoms of which include muscle microscopic tears occur in your muscles. In turn, soreness and stiffness in the days after a tough your body responds to this microtrauma by workout. That\u2019s why you should leave at least overcompensating: the damaged tissue is repaired 48 hours between sessions that target the same and more is added, making your muscles bigger muscle group. If you train those muscles again and stronger, so the risk of future damage is before they\u2019ve had time to repair and rebuild, minimised. That also means, over time, you need to you risk overtraining, which can result in reduced gains and injury. AUGUST 2023 75","\u25cfTRAINER LIFTING TIPS Photography: Shutterstock PERFECT PAIR How to combine aesthetic improvements with performance gains 76 AUGUST 2023","MEET First, let\u2019s make an exercise that works as lean as possible, do these THE one thing clear. It is antagonistic, opposing muscle exercises using a 1:1 ratio, EXPERT definitely possible to build groups \u2013 so push presses with so you work for one minute a muscular, lean body while chin-ups, or bench presses then rest for one minute. This Christian making strength, speed and with barbell rows. Rest for will make your metabolism Thibaudeau is power gains. In fact, I would 20 to 30 seconds between work harder and burn more a world-renowned say that training like an the first and second exercise, calories. Try adding five rounds strength coach and athlete and turning yourself then for two minutes after the of one of these strongman author, who has into a performance machine second exercise to complete exercises as a finisher to competed as an is actually the best way to one superset. each of your compound lift Olympic lifter and get an aesthetically pleasing workouts, to improve your bodybuilder body \u2013 you simply need to Once you have finished strength gains, too. I had pick the right exercises and all five, reduce the weight of a client who added 30kg tweak the loading parameters, the main compound lift by to his deadlift in a month in order to optimise your 30% and then complete 30 \u2013 without doing any deadlifting body composition. reps of it in as few sets and as \u2013 because heavy carrying had Lift off little time as possible, for an improved his grip strength If you want to build muscle, extra muscle-building boost. and reinforced his glutes and forget bodybuilding-style Walk this way lower back. isolation exercises, such as A lot of guys lift weights to dumbbell curls, and instead pump their muscles up, and If you\u2019ve got time, I would focus on compound lifts, such then do steady-state cardio, also add a weekly sprint as bench presses, squats and such as jogging or cycling session. As well as making deadlifts. Sprinters and rugby on the side. However, this is you faster and more explosive, players perform these moves not an efficient way to build they\u2019ll get you super ripped, in sets of one to three reps, a great-looking body. To get without sacrificing muscle using as much weight as lean while maintaining muscle mass or negatively impacting possible. This is optimum for mass, ditch the treadmill and your strength gains \u2013 which building maximum strength, focus on strongman-inspired steady-state running can do. but if you want get stronger metabolic conditioning Warm up, then perform six and add functional muscle, exercises, such as sled drags, rounds of 60m sprints with you need to lower the weight farmer\u2019s walks, walking lunges 60 seconds\u2019 rest between slightly and aim for four to six or prowler pushes. These each, then do two 200m reps per set. don\u2019t just work all your major sprints to finish. Yes, it will I recommend focusing on muscle groups \u2013 they also be tough, but if you can one compound exercise per develop stabilising muscles manage a combined six workout. Aim to complete five and improve your posture, sessions per week, you will sets of four to six reps of that ensuring you look good both make huge strength, power lift, paired in a superset with when in motion and when and speed gains \u2013 and have stationary. If you want to get a fantastic physique to show for it. STRONG TO THE FINISH Add one of these moves as a \ufb01nisher to each of your weekly workouts, to rev your metabolism and improve general conditioning Overhead barbell walk Dumbbell farmer\u2019s carry Dumbbell walking lunge TIME 1 min SETS 5 REST 1 min TIME 1 min SETS 5 REST 1 min TIME 1 min SETS 5 REST 1 min Keep your arms locked out This move will engage your core, Take long steps and lower your back develop impressive grip and build throughout, to build seriously knee close to the ground, to place strong delts and traps. big forearms. a greater emphasis on your quads. AUGUST 2023 77","\u25cfTRAINER PROGRAMMING DIY Don\u2019t fancy any of the o -the-peg workout plans? Putting together your own is less complicated than you might think \u2013 as long as you\u2019re honest with your answers to the following questions How long have you been training? If you\u2019re a beginner, good news: you\u2019ll make progress fast. To maximise results, focus on a few key compound movements and keep isolation moves to a minimum until you\u2019ve built up a decent base of strength and a tolerance to training volume. If you\u2019re more experienced in the gym, it might be time to switch up your movements to undo imbalances (concentrating on unilateral movements for a few weeks, for instance) or to target neglected areas (say, by doing Romanian deadlifts if your hamstrings are a weak spot in your squatting). Don\u2019t try to train like a Mr Olympia athlete if it\u2019s your first day in the gym. What do you want to achieve? Be honest about it now and you\u2019ll save time. Realistically, you can probably improve in a couple of areas at once \u2013 losing fat and building muscle, for instance, or building muscle and strength \u2013 but trying to hit more will lead to frustration and failure. If you just want to look good shirtless, that\u2019s fine: tailor your training to that, and you\u2019ll be more motivated in the long run. If your ultimate goal is long-term health, you can probably get results with minimal time in the gym and more long walks or sports sessions. So pick a goal \u2013 you can always change it later. How often are you realistically able to train? Don\u2019t commit to a six-day-a-week workout plan if you\u2019ve never hit the gym before. You\u2019ll fail \u2013 and probably feel bad for trying. It\u2019s possible to get great results with three (or even two) sessions a week, provided you hit it hard when you\u2019re there, and pay attention to nutrition and recovery when you\u2019re not. If you can realistically only make it to the gym twice a week, for instance, focus on hitting every area of your body with big compound movements, bin off the isolation lifts and work hard on both days. 78 AUGUST 2023","Photography: Shutterstock WORKOUT VARIABLES REP Short for repetition, 1 rep is one performance of a move from start to \ufb01nish. The number of reps you do in a set will vary, depending on your goals. You can build muscle at lower rep ranges and strength at higher ranges, but as a general rule, lower reps (3 to 5) done with heavy weights build strength or power, while rep counts in the 8 to 12 range are more geared to hypertrophy. Anything beyond that is normally in the territory of muscular endurance. SET The name for a group of reps, with the number, as with reps, depending on what you want out of your workouts. The usual prescription for most goals is 3 to 4, but you might go higher (if you\u2019re training for volume, for instance, or doing lots of low-rep sets to build strength or power) or lower (doing one all-out set to failure). You\u2019ll also encounter supersets (2 sets of complementary or contrasting moves done without resting between them), tri-sets (the same method, but with three moves that usually hit the same body part) or giant sets (four or more moves, no rest). REST Probably the most-misused workout variable. The time you take between sets can have a huge impact on your progress, and too little can be just as bad as too much. For aerobic conditioning, for instance, shorter rests (anywhere from 60 seconds down to 10) will keep your cardio output and metabolism high, while snatching a few extra seconds will give you a chance to recover. Conversely, if you\u2019re training for strength, you might need to take anywhere from 3 to 5 minutes between sets, to allow your nervous system to fully recover. Keep your watch or phone with you and be strict with your rest periods, whether they\u2019re long or short. TEMPO When it comes to building muscle, some trainers maintain that sets and reps aren\u2019t as important as time under tension, or just how long your muscle spends straining under the weights. A handful of slow, controlled reps can often beat a dozen high-speed ones, and for that reason many growth-focused programmes include a prescription for the tempo of each move. This is usually laid out in a four-digit format, for example 4120, which means you\u2019d take four seconds over the eccentric\/muscle-lengthening portion of the lift (normally the lowering part), pause at the bottom for a second, take 2 seconds to raise the weight, then go into the next rep with no pause. If you see an X on your tempo instructions, move through this part of the move as explosively as possible. AUGUST 2023 79","\u25cfTRAINER FAT-LOSS CIRCUIT BODYWEIGHT BURNER Keep this kit-free circuit in your back pocket whenever you need a quick sweat-soaked workout when you\u2019re away from home Fat loss might start in the kitchen, but it accelerates Workout instructions in the gym. By working at high intensity and building \u2022 Perform the exercises back-to-back in a circuit format. some muscle, you\u2019ll burn fat and ramp up your metabolism, \u2022 Complete 10 reps of each move. making the process faster and easier. \u2022 Rest for 2 mins at the end of the first round. The best thing about this workout is that it requires \u2022 Complete 5 rounds in total. no kit whatsoever \u2013 so leave your excuses at the door and get moving! 1a. JUMP SQUAT \u2022 Stand with your feet placed shoulder-width apart. \u2022 Brace your core, stick your bum out and squat down to parallel. \u2022 Drive through your heels and explode up into a jump. \u2022 Land with soft knees, then go immediately into the next squat. 1b. PRESS-UP \u2022 Start in the press-up position with your hands directly underneath your shoulders, your core and glutes braced, and your feet together. \u2022 Bend your elbows to lower your chest to the ground, then press back up powerfully to return to the start. 80 AUGUST 2023","1c. LUNGE 1d. MOUNTAIN CLIMBER 1e. JACKKNIFE \u2022 Stand tall with your chest up \u2022 Starting in a press-up position, bring one knee \u2022 Lie on the \ufb02oor with your legs and your core braced. to your chest, then quickly switch legs. straight and your arms extended behind your head.\u00a0 \u2022 Take a step forward until both \u2022 Perform each rep as quickly as you can, as if knees are at 90\u00b0. you\u2019re sprinting.\u00a0 \u2022 Contract your abs and raise your arms and legs, until they touch \u2022 Push back o your front foot above your stomach.\u00a0 to return to the start. \u2022 Return to the start with control.\u00a0 \u2022 Repeat the move, leading with your other leg. \u2022 Alternate sides. 1f. BURPEE \u2022 From a standing start, lower into a deep squat and place your hands on the \ufb02oor. \u2022 Force both legs back, putting you in a press-up position. \u2022 Lower your body, until your chest and hips touch the \ufb02oor at the same time, to keep your body in line. \u2022 Drive up through your hips, jumping your feet back in towards your hands. \u2022 Stand up and jump just high enough for your feet to leave the \ufb02oor. AUGUST 2023 81","\u25cfTRAINER UPPER-BODY WORKOUT C&HBEASCTK SUPERSET 1 1a. BARBELL INCLINE BENCH PRESS Reps: 10-12 Rest: Straight into 1b \u2022 Lie on a bench set at a 45-degree incline, holding a bar over your chest with your grip just wider than shoulder-width. \u2022 Lower the bar until it\u2019s touching your chest, then press it back up. Build upper-body size and strength with this six-move session Functional movements, compound lifts and lower-body work should form the backbone of your gym work if you value real-world benefits and long-lasting progress. However, there\u2019s no shame in wanting to look the part, too \u2013 and nothing inflates the confidence (or the upper body) quite like an old-school chest and back workout. 1b. DUMBBELL BENT-OVER ROW Reps: 10-12 Rest: 90 secs, then repeat 1a Sets: 4 \u2022 Hold the dumbbells so they are shoulder-width apart, bending your knees slightly.\u00a0 \u2022 Bend at the hips, until you\u2019re at a roughly 45-degree angle to the \ufb02oor. This is the starting position. \u2022 Pull the dumbbells up to touch your sternum, then lower under control. If you\u2019re moving your upper body to shift the dumbbells, they are too heavy. 82 AUGUST 2023","SUPERSET 2 2a. DB BENCH PRESS Reps: 10-12 Rest: Straight into 2b \u2022 Lie on a bench with your feet on the \ufb02oor directly underneath your knees. \u2022 Hold the dumbbells above your chest, then lower them to your chest. \u2022 Drive your feet hard into the \ufb02oor and push the dumbbells back strongly to the start position. 2b. DB FLYE SUPERSET 3 Reps: 10-12 Rest: 90 secs, then repeat 2a Sets: 4 3a. PULL-UP \u2022 Lie on a \ufb02at bench holding a dumbbell in each hand Reps: 10-12 Rest: Straight into 3b directly above your chest, with your palms facing \u2022 Grip the pull-up bar with your hands just each other. \u2022 Keeping a slight bend in your elbows, slowly lower the wider than shoulder-width apart. Brace your weights out to the sides as far as is comfortable, feeling abs and pull yourself up, until your whole the stretch in your chest. head is above the bar. \u2022 Squeeze your chest to reverse the movement and raise \u2022 Lower your body under control, until your the weights back to the top. arms are straight. Keep your shoulders engaged and don\u2019t sag at the bottom. 3b. DB SINGLE-ARM ROW Reps: 10-12 Rest: 90 secs, then repeat 3a Sets: 4 \u2022 Set up with one knee resting on a bench and the other foot on the \ufb02oor, leaning forwards slightly and holding a dumbbell in one hand. \u2022 Row the dumbbell up, focusing on pulling it to your hip, not your side. \u2022 Feel the squeeze, then lower with control. AUGUST 2023 83","\u25cfTRAINER FULL-BODY WORKOUT ALL IN ONE Target every major muscle group for time-e cient training Hitting your chest, back, legs and core, this workout Workout instructions is perfect is you only have time to hit the gym two or \u2022 Complete 10 reps and 3 sets of each exercise three times a week. In targeting every major muscle group in \u2022 Rest for 90 secs between sets one session, the idea is that you can continue to see strength \u2022 Rest for 2 mins between exercises and muscle gains even if spare time is not on your side. 1. BENCH PRESS \u2022 Take a grip slightly wider than shoulder-width and squeeze your lats together, to create a pressing platform before you take the bar out of the rack.\u00a0 \u2022 Watch the ceiling, not the bar, to ensure you\u2019re pressing in the same line each time \u2013 then lower the bar to your chest, aiming to brush your t-shirt without bouncing. \u2022 Press up powerfully, pause at the top, then begin your next rep. 2. DEADLIFT \u2022 Standing with your feet shoulder-width apart, grasp the bar with your hands just outside your legs. \u2022 Lift the bar by driving your hips forward, keeping a \ufb02at back. \u2022 Lower the bar under control. 84 AUGUST 2023","3. CHIN-UP 4. DUMBBELL LUNGE 5. DB BENT-OVER ROW \u2022 Grasp the bar with your hands \u2022 Holding a dumbbell in each hand, take one \u2022 Start with your core braced, shoulder-width apart, using an step forward and lower your body until both your back straight and your underhand grip. knees are bent at 90\u02da. shoulder blades retracted. \u2022 Start from a dead hang with \u2022 Then, push o your front foot to reverse \u2022 Bend your knees slightly and your arms fully extended. the movement. lean forward from the hips. \u2022 Pull yourself up by squeezing \u2022 Let the weights hang at knee your lats together. Once your level. This is the start position. chin is above the bar, lower yourself back to the start. \u2022 Pull the dumbbells up to your lower sternum, retracting your shoulder blades to allow the weights to come up to your hips, then lower slowly to the start. 6. HANGING LEG RAISE \u2022 Hang from a pull-up bar or handles. \u2022 Keeping your legs straight and without swinging, use your abs to raise your legs in front of you, until they are parallel to the \ufb02oor. \u2022 Lower slowly back to the start. AUGUST 2023 85","\u25cfTRAINER POWER WORKOUT PPLOAWYER 1. KETTLEBELL SWING Bolster athletic Reps: 15 Sets: 3 Rest: 60 secs performance by shifting \u2022 Stand with your feet shoulder-width apart and push the kettlebell o your body, weights at speed to start the swing. This kind of workout \u2022 As you lower, hinge at the hips by pushing your glutes back. is designed to increase \u2022 When you feel a stretch in your hamstrings, drive your hips forward, swinging the your power output, which is your ability to be strong at speed. It kettlebell up. involves explosive moves that \u2022 Don\u2019t worry too much about how high the kettlebell gets \u2013 the snap at the hips work multiple muscle groups, and require considerable balance and drive through the glutes is more important than air time. and coordination. If you\u2019re a beginner, it makes sense to build a strength base so that your body\u2019s equipped to deal with the demands of complex exercises, such as cleans. You also need to ensure you have good mobility, particularly in your hips (so you can get into a deep squat) and shoulders. 2. BARBELL CLEAN Reps: 3 Sets: 5 Rest: 90 secs \u2022 Start by holding the bar with a shoulder-width grip in front of your thighs.\u00a0 \u2022 Squat down slightly, then drive through your heels to explode upwards, using the momentum to help pull it up to chest height and catching it on your chest. \u2022 Pause for a second, then lower the bar back to the start position. 86 AUGUST 2023","3. BB BACK SQUAT Reps: 5 Sets: 5 Rest: 90 secs \u2022 Take the bar out of the rack and rest it across your upper back. \u2022 Take two big steps back, ending with your feet roughly shoulder-width apart, toes pointing out slightly. \u2022 Keep your spine in alignment by looking at a spot on the \ufb02oor about two metres in front of you, then sit back and down, as if you\u2019re aiming for a chair. \u2022 Descend until your hip crease is below your knee. \u2022 Keep your weight on your heels as you drive back up. 4. BB CLEAN PULL Reps: 8 Sets: 3 Rest: 60 secs \u2022 Set up in the same starting position as a deadlift.\u00a0 \u2022 Now extend at the hips to explosively lift the bar, keeping it close to your body at all times. \u2022 The momentum should carry the bar to around chest height, with shoulders shrugged slightly at the top of the movement. AUGUST 2023 87","\u25cfTRAINER TENNIS WORKOUT NET GAINS Inspired by Wimbledon? Get stronger and more mobile on or o the court with these six moves \u201cTennis involves intermittent applicable,\u201d says Peck. \u201cIt works MEET THE bouts of intense activity for for other racket sports, too, EXPERT an indeterminate time, so it can be although you should tweak the tricky to tailor your training,\u201d says duration of each move to mimic Arran Peck is an athletic Peck. \u201cBut the key attributes are the time you spend working in development and conditioning joint mobility and stability, and that sport. coach who has worked with explosive strength, and that\u2019s what junior, development and this workout covers. Additionally, \u201cDo the number of sets professional players. He has also trained I\u2019d recommend multi-directional required, resting for 90 seconds pro rugby union players and Olympians. speed work over five, ten and between sets, then rest for 15m, as well as tabata sprints [20 2 minutes and move on to the SCALE IT 3 circuits seconds\u2019 work, ten seconds\u2019 rest]. next exercise. If you\u2019re doing 4 circuits \u201cWhether you\u2019re training it as a conditioning workout, Beginner: 5 circuits for tennis or just using this as complete 6 reps of each exercise Intermediate: a conditioning workout, do 6 reps and then move on to the next Advanced: of each move, or 6 each side where with minimal rest, but rest for 2 minutes between circuits.\u201d 1. SINGLE-LEG MULTI-DIRECTIONAL SQUAT \u2022 Stand on one leg. \u2022 Lower into a squat, extending your non-standing leg in front of you (12 o\u2019clock), keeping your foot, knee and hip stable. \u2022 Return to the start and repeat, extending your leg to 3 o\u2019clock (lateral), 6 o\u2019clock (behind) and 9 o\u2019clock (behind your body laterally). \u2022 That completes 1 rep. 88 AUGUST 2023","2. SINGLE-LEG ROMANIAN DEADLIFT \u2022 Stand on one leg holding a light dumbbell in your other hand. \u2022 Bend forward, hinging at the hips, bending your knee slightly and keeping your back straight. \u2022 Extend your non-standing leg behind you and let the hand holding the weight hang straight down. \u2022 Return to the start under control. \u2022 Complete all the reps on one side, then switch. 3. BANDED LATERAL STEP \u2022 Stand with your hips and knees slightly \ufb02exed, with a band around your knees. \u2022 Take a small step to the side with your left foot. \u2022 Under control, follow with your right leg so you end up in the same stance you started in. \u2022 Complete six steps to the left, then repeat in the other direction. AUGUST 2023 89","\u25cfTRAINER TENNIS WORKOUT 4. PRESS-UP RENEGADE ROW \u2022 Get into the top of a press-up position with feet slightly wider apart than normal, holding a dumbbell in each hand. \u2022 Bend your arms and lower your chest towards the \ufb02oor, then press back up. \u2022 Lift one dumbbell towards your armpit in a rowing movement, then lower. \u2022 Continue, alternating sides until you have completed all the reps. 90 AUGUST 2023","5. MEDICINE BALL OVERHEAD SLAM \u2022 Stand holding a medicine ball with two hands in front of your hips. \u2022 Raise it overhead, aiming to sequentially extend at the ankles, knees, hips, trunk and arms. \u2022 When you reach the top position, return quickly towards the start position, releasing the ball as it passes in front of your head and catching it again. 6. MEDICINE BALL RUSSIAN TWIST \u2022 Sit with your knees bent and heels resting on the \ufb02oor, holding a light medicine ball in two hands, arms extended and shoulders retracted. \u2022 Rotate to one side under control, keeping your hips stable and your torso upright. \u2022 Return to the start and immediately repeat on the other side. \u2022 Continue alternating sides until you have completed all the reps. AUGUST 2023 91","\u25cfTRAINER GLUTES EXERCISES BUNS OF STEEL Add these glutes exercises to your weekly routine to improve lower-body strength and general posture Glute training isn\u2019t only for women! This is a vitally it a fundamental building block of human movement and important muscle group to train and strengthen the foundation of any athletic activity. for everyone \u2013 regardless of whether the goals are aesthetic, performance, or simply to be able to move and feel better. However, as well as playing a dynamic role in extending Glutes anatomy the hip, the glutes also play a static role as an \u2018anti-gravity The glutes attach to the posterior aspect of the pelvis and muscle\u2019. If we think of the hip joint as a major pivot, and wrap around the hip joint, attaching to the upper and outer our centre of gravity (the navel) sitting above it, then we aspect of the femur. This 3D anatomical arrangement require an equilibrium of forces acting around the pivot to means they have the ability to produce force in all three keep it balanced. planes of motion: \u2022 Sagittal: forward and back (hip extension, moving the The job of the glutes in this balancing act is to pull femur behind the body) down on the back of the pelvis, to counteract forces pulling \u2022 Frontal: side to side (hip abduction, moving the leg to down on the front. Considering most objects you lift or the side away from the midline of the body) carry will be in front of you (and, if you are carrying excess \u2022 Transverse: rotation (rotating the leg externally away bodyweight, it is also most likely to be in front of you), from the midline of the body) then the role of the glutes in balancing this all out is a very In order to train the glutes correctly, you need to train all important one. Your glutes quite literally hold you up. three of these movement patterns. Why should you train glutes? When programming for clients, I will include specific The glutes (along with their synergistic partners, the glute training for everyone, no matter their goals. It really hamstrings) play a role in extending the hip. What I mean is that important. by that is they\u2019re responsible for moving the femur (thigh bone) behind the midline of the hips. This action forms one MEET THE EXPERT half of the gait cycle (walking), which makes One of the most sought-after personal trainers in the world, Luke Worthington is a qualified sports scientist, trainer, nutritionist, and strength and conditioning specialist, with over 20 years\u2019 experience in the health and fitness industry. 1. HIP THRUST Recommended reps: 6-8 \u2022 Imagine you\u2019re lifting your belt buckle to your chin, to ensure there is no extension of the lumbar spine. \u2022 Glue the chin to the chest, to ensure there is no extension of the cervical spine (neck). 92 AUGUST 2023","2. SUMO ROMANIAN DEADLIFT Recommended reps: 6-10 \u2022 The weight should travel in a straight line up and down, and the hips should push back behind you. \u2022 Pointing the toes outward, at around a 45-degree angle, allows the glutes to work through more of their \ufb01bre length. 3. SIDE-LYING ABDUCTION Recommended reps: 12-15 \u2022 Hug the bench tightly with the bottom arm. This helps to stabilise the torso and keep the movement coming from the hips. \u2022 Leading with the heel, and not the toe, helps to emphasise the glute over the hamstrings and TFL muscle. AUGUST 2023 93","\u25cfTRAINER GLUTES EXERCISES 4. 45\u00b0 BACK EXTENSION Recommended reps: 10-12 \u2022 Rounding out the upper back into a \u2018slouch\u2019 type posture as you perform this exercise lengthens the back extensor muscles. \u2022 If you\u2019re lengthening them, you cannot be contracting them to assist with the movement, which helps to protect the lower back and keep the work in the glutes. 94 AUGUST 2023","Photography: Luke Worthington 5. FROGGER Recommended reps: 15-20 \u2022 Initiate the separation of the knees as soon as the buttocks lift from the \ufb02oor. \u2022 This allows you to train external rotation at the same time as extension, accessing more glute \ufb01bres with every repetition. 6. SINGLE-LEG ROMANIAN DEADLIFT Recommended reps: 8-10 \u2022 Loading the opposite arm and leg allows you to rotate over the stance leg, training the working glute through transverse plane as well as sagittal. \u2022 You can encourage this even more by lowering the weight in front of the grounded foot rather than beside it. \u2022 Clenching the \ufb01st of the non-working arm helps to improve balance, by equalising tension. AUGUST 2023 95","\u25cfTRAINER KNEE HEALTH KNEES UP Protect you knee health with the help of pliability\u2019s latest pathway \u201cWe\u2019re excited to resilience, pliability has put how important knee health is. launch the new Knee together short, dynamic Our knees enable us to walk, Health pathway, with the corrective exercises that run, jump, sit and squat. goal of lowering aggravation target the structures around in the knees, and increasing the knee, improving overall \u201cAs an athlete, pliability\u2019s the longevity of overall knee movement quality and health.\u201d new path is something health,\u201d says Cody Mooney, that I incorporate into my director of performance at CrossFit professional everyday routine, to help pliability. \u201cUsing a series Noah Ohlsen (pictured) reduce the chance of injury of routines to help build adds, \u201cThrough my time in and allow me to perform at CrossFit, I really understand my best.\u201d 1. COUCH STRETCH Hold: 1-2 mins Key bene\ufb01ts: This is an excellent pose for relieving tightness and improving your overall mobility. This pose activates and strengthens your glutes and core. \u2022 Begin on your hands and knees. \u2022 Reach your left knee back to where the wall meets the \ufb02oor and begin to stretch your chest up. \u2022 Depending on your range of motion, bring your right foot up to your right hand and raise your chest up higher, increasing the stretch in the front of your hip and thigh. \u2022 Hold for 1-2 minutes, then repeat on the other side. 96 AUGUST 2023","2. ANKLE DORSIFLEXION MOBILISATION Hold: 1-2 mins Key bene\ufb01ts: This stretch improves the \ufb02exibility around your ankle joints and its surrounding muscular areas, increasing your overall range of motion and reducing the risk of injury. \u2022 Begin in a half kneeling position with your left knee up. \u2022 Keeping your knee pointed to the outside of your pinky toe, lean your torso forward. \u2022 Place your elbows on top of your knee \u2013 once you hit your end range, you will feel a stretch in the back of your calf. Hold for the remainder of the time. \u2022 Now switch sides, so your right leg is up in the half kneeling position, and repeat the stretch again. 3. PATELLAR MOBILISATION Hold: 1-2 mins Key bene\ufb01ts: This stretch decreases any pain or tension you may be experiencing in the knee area, restoring your mobility and improving your overall range of motion. \u2022 Begin seated with your legs straight out in front of you. \u2022 Gently grasp your right kneecap with your \ufb01ngers. \u2022 Relaxing your leg as much as possible, slowly move your kneecap in di erent directions, making sure not to overstretch. \u2022 Continue to move the kneecap until the minute is up. \u2022 Now switch sides. AUGUST 2023 97","\u25cfTRAINER KNEE HEALTH 5. COSSACK SQUAT 4. KNEE FLEXION ROTATIONS Hold: 2-3 mins Key bene\ufb01ts: Cossak squats Hold: 1-2 mins improve your lower-body range of Key bene\ufb01ts: Any pain or sti ness you feel in motion, allowing your hamstrings the knee area will immediately loosen through and adductors to become more the help of this pose, increasing your overall \ufb02exible. This develops your knee, hip and lower back region mobility. ankle and hip mobility, and \u2022 Begin in a half kneeling position with your strengthens the adductors. right knee up. Take your hands and place \u2022 Begin in a standing position, with them on the knee, turning your knee to your legs spread wide \u2013 wider the outside. than shoulder-width apart. \u2022 Keeping your hips to the inside and your knee pointed to the outside of your pinky toe, \u2022 Reach your hips back and down begin to lean your bodyweight forward. towards the right heel, while \u2022 Back o the pressure, turn your knee to the keeping the chest tall and the inside and repeat. left leg straight. \u2022 Perform these rotations for another minute. \u2022 Switch sides, so that your left leg is up in the \u2022 Pause at your end range, half kneeling position. then press through the right \u2022 If you feel a pinch in the front of the ankle heel, raising back up into or knee, back o the pressure so you only a standing position. feel a slight stretch. \u2022 Perform the rotations for the remainder of \u2022 Reach your hips back and the allotted time. down the left heel, keeping the right leg straight. 98 AUGUST 2023 \u2022 Pause, then press through the left heel to stand. \u2022 Continue to alternate sides for the remainder of the time. The pliability app is available to download on iOS, Android and any web browser. All users get a seven-day free trial before a \ufb02at rate of \u00a316.95 per month or \u00a3169.95 annually. Visit pliability.com","","BOOKSHOP OVER 50 BOOKS FOR YOU TO CHOOSE FROM! BUY ONLINE AT: SHOP.KELSEY.CO.UK\/MNFBOOKS To browse all books, head to the link above or scan the QR code Books subject to availability"]