Salute e Fitness
Men's Fitness UK

Men's Fitness UK December 2019

Men's Fitness is for men who want to get more out of their lives and celebrates an upbeat, optimistic, pro-active lifestyle. Men's Fitness recognizes that mental and emotional fitness is vital to balanced living and aims to offer active and aspirational men - entertainment, information and inspiration.

Paese:
United Kingdom
Lingua:
English
Editore:
Kelsey Publishing Group
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COMPRA NUMERO
4,63 €(VAT inclusa)
ABBONATI
34,68 €(VAT inclusa)
12 Numeri

in questo numero

1 minuti
editor's letter

BUST THE RUT Earlier this month, I visited Evolve Fitness in London’s Liverpool Street, about to attempt the ‘Survival of the Fittest’ workout you’ll find on the last page of this issue. If we’re asking the reader to give it a go, I thought, so should I! Of course, it didn’t take long for noble intentions to melt into a deep sense of sweaty regret, but as ever the post-workout high far outweighed any mid-set discomfort, and I came away having learned two valuable lessons. One: years of letting my ego dictate the weights I lift has led to what you would call ‘room for improvement’ on the form front. Two: going to a class, or booking a session with a PT, can provide a timely kick up the backside. Three weeks…

2 minuti
hot topic

It’s hard to get your mind into a workout when there are people on the streets protesting against climate and ecological collapse. The facts are simple: in 1859 a clever chap named John Tyndall proved that so-called ‘greenhouse gases’ such as carbon dioxide – produced when making a pair of running shoes, powering a car, flying a plane or gas-heating your home – and especially methane, which is burped and farted like crazy from cows, trap heat. Just like in a greenhouse, too much heating is catastrophic on a planetary scale. We’ve already heated the planet by more than one degree. We are still increasing global emissions and we need to reduce them by 45 per cent by 2030 to avoid disaster. World leaders once again failed to make the…

1 minuti
faq

“Optimal training for the specific goal of hypertrophy is a controversial and complex topic,” explains Dr Josh Bakker-Dyos. “Don’t get too bogged down in the specifics and focus on the basics. Firstly, stick to compound exercises that utilise large muscle groups: squats, deadlifts, pull-ups, rows and presses (with some additional unilateral work such as lunges and step-ups). Secondly, pick a weight, set and rep regimen that approaches – but doesn’t exceed – failure and plan your training over several weeks, aiming for progression in total load lifted with a de-load for recovery approximately every four weeks. Finally, ensure good quality and balanced nutrition with adequate calorie and protein intake.”…

1 minuti
hero of the month

USA’s Zach Bitter has just broken the record for running 100 miles (yes, that’s a thing). The 33-year-old completed the distance in 11hrs 28mins 3secs. Bitter is a glutton for punishment and wasn’t happy setting a new 100-mile record: continuing to run a further 4.8 miles to beat his own 12-hour world record as well. His timings were almost too perfect over the 100-mile distance, running a negative split with the second 50 miles marginally faster than the first. Bitter’s 6:48min/mile pace equates to a marathon time of 2hrs 58mins. The record was set at the 6 Days in the Dome event in Milwaukee, where fellow athletes went on to compete on the indoor track for another five and a half days to see just how far they could run.…

1 minuti
3 ways to... improve your vo2 max

VO2 max is essentially a measure of how healthy your heart is. V is for volume and O2 is for oxygen. The greater volume of oxygen you can process in a minute when working at maximum exertion, the higher your VO2 max. Athletes who compete in aerobic-based sports, such as cycling, ultra-distance running and cross-country skiing tend to have the highest VO2 max scores and the most efficient hearts. Complete the sessions below at 95 per cent effort. Increase the reps depending on fitness. Treadmill 4-8 reps at a speed you can maintain for only 800m Static bike 3 x 3-5min intervals Hill reps 4-6 reps of a hill that takes 2mins to run up…

1 minuti
cardio kills muscle

THE LEGEND OF CARDIO KILLING MUSCLE BEGAN DECADES AGO, WITH A STUDY THAT ASKED PARTICIPANTS TO TRAIN A HUGE VOLUME OF CARDIO SESSIONS ALONGSIDE HIGH-INTENSITY RESISTANCE EXERCISES. UNSURPRISINGLY, YOU CAN’T HAVE THE ATHLETIC PROWESS OF BOTH MO FARAH AND EDDIE HALL, AND PARTICIPANTS DIDN’T GAIN MUSCLE. A 2013 STUDY IN THE JOURNAL OF APPLIED PHYSIOLOGY, HOWEVER, HELPED RESET UNDERSTANDING. COMPLEMENTING RESISTANCE EXERCISES WITH CARDIO WAS ACTUALLY FOUND TO INCREASE MUSCLE GROWTH: TWO TO THREE SESSIONS OF 20-MINUTE CARDIO A WEEK SEEMS TO BE THE SWEET SPOT.…