Muscle & Fitness Hers South Africa September - October 2019

Essential reading for dedicated fitness enthusiasts and competitive athletes.

South Africa
DHS Media Group
kr 27,07
kr 119,71
12 Utgaver

i denne utgaven

2 min
publisher’s note

THE TIMES It’s quite crazy how we always romanticise the past and almost demonise the future. How many times have you said or heard someone say, “back in my time things were so much better”. Back in the day was horrible; people were dying from what is an easily treatable lung disease today. I certainly recall my school assembly in standard 6 – we were the worst behaved group of kids ever to come through the system and that rung true every year thereafter. The kids from the previous generation were so much better, apparently. It makes no sense how people don’t want to live in the now and why we’re so scared of the future. This is legitimately the best time to be alive, rife with opportunity as long as…

3 min
hot list

GEAR FLORAL SPARK TIGHTS A slim-fit flatters while a medley of floral prints creates a stunning feminine look. Featuring quality fabric, lightweight compression and a striking design the Floral Spark 7/8 Tights will take your look and workout to the next level. R500, GEAR VANS VAN GOGH MUSEUM KICKS AND BACKPACK Vans and the Van Gogh Museum proudly partner to present an artfully designed collection utilising Van Gogh masterpieces across iconic Vans Classics. Vans worked closely with the Van Gogh Museum team to select four main bodies of work that speaks to the creative ethos of Vans’ design as well as personal moments from the artist’s familial history. Each model from the Vans x Van Gogh Museum footwear collection is finished with custom footbed art that mimics Van Gogh’s memorable brush strokes with the Van…

5 min
fit for life

“FUNCTIONAL FITNESS” IS A BUZZWORD thrown around by savvy trainers and experts alike, but the concept is often tossed aside when it comes to fitting it into your workout. After all, it’s tough to make time for exercises that don’t appear to have a physique benefit. “Functional fitness is for all of the movements you do in life, from chasing your kids to hiking a mountain. But often people disregard it because they think they won’t be effective,” notes Liu Gross, athletic director for React Fitness in Chicago, USA. That’s a mistake, because functional fitness not only helps you move more easily and reduce injury risk; it can also sculpt muscles and blast calories. Working with Chicago-based physical therapist David Reavy, Gross has created a functional routine that kicks your butt…

4 min
let’s hiit it!

EVERYONE LOVES a good high-intensity interval training (HIIT) session, and exercise variation is key for better muscle development and fat loss. But what exactly do these all-out techniques do for your body? We asked trainer, Socanomics creator, and fitness model Selena Watkins to explain how HIIT can help you get sculpted and lean. The methods: Tabata (20 seconds on, 10 seconds off; four minutes); EMOM (Every Minute On the Minute); and AMRAP (As Many Rounds As Possible). Watkins says, “These three protocols are so effective because they raise your metabolism while preserving muscle and torching fat.” Plus… You’ll raise your power output. A study from the Journal of Strength and Conditioning Research shows that elite female volleyball players had improved agility, sprinting, and burst exercise performance when they incorporated interval training. You’ll burn…

2 min
if you have… no gym access

PERFECT 10S TIME: 10 MINUTES EXPERT: GENNIFER STROBO, IFBB FIGURE PRO IG: @GENNID “This workout gives a heart-rate boost and can be squeezed in even if you only have a few minutes.” Do each move for 30 seconds, resting 20 seconds between each one. Each cycle lasts 10 minutes.” Mountain climber Burpee Straight-leg Front Kick Crossover Pushup Narrow High Jump Bicycle Crunch Stepup Plank Skater Lunge Good Morning (hands on head) Sumo Squat Crunch FULL-BODY BOOT CAMP TIME: 15–30 MINUTES EXPERT: BEDROS KEUILIAN, FOUNDER AND CEO OF FIT BODY BOOT CAMP TWITTER: @FBBCHQ Complete each move for 40 seconds, resting 10 seconds between each. Complete two to four rounds, resting one to two minutes between rounds. 1. Triceps Dip 2. Bicycle Abs 3. Dynamic Plank (Go from full plank to elbow plank, lowering one arm at a time, then back to full plank, alternating arms.) 4. Mountain Climber 5. High Knee 6. Lateral Stepup…

5 min
if you have… equipment handy

BATTLE CHARGE TIME: 25–30 MINUTES EXPERT: JULIA LADEWSKI, STRENGTH AND CONDITIONING COACH IG: @JULIALADEWSKI “This workout kicks my butt every time. It targets many main muscle groups, including the shoulders, hips, hamstrings, chest, back and quads, while challenging the heart. If you really give maximal effort, it’s a tough one to finish!” Rest for 60 to 90›seconds after the circuit. Repeat six to eight times. Battle Rope (15 sec.) Kettlebell Swing (15 reps) Renegade Pushup/Row (12 reps per side) Prowler/Sled Push (20 metres down and back) KETTLEBELL QUICKIE TIME: 5 MINUTES EXPERT: LACEE LAZOFF TRAINER, NYC IG: @LACEELAZOFF Use a kettlebell (ideally 12 kilograms or 20 pounds or heavier). Complete three rounds, taking 10 seconds to rest between moves and 20 seconds between rounds. Use the same kettlebell for all movements, with the option to increase weight for swings. 1.…