Runner's Forum With Polar In this workshop, learn how to pick and best utilise the right gadgets to improve your run. You'll also learn how to fine-tune your training programme in this sharing session. Registration closes September 26.
Marathon Guide Planning on conquering the marathon? We've prepared a gamut of topics from nutrition tips to getting in tip-top form so you'll be ready for race day.
Her Say: Taking Yoga Together Won't Make You Girly Joining your wife or girlfriend for yoga or dance class won't make you any less of a man, says Ana Isaac. Take her word for it, your girl will love you even more for doing so.
Her Say: Uh-Oh – She Wants A Boob Job... Whether it's cosmetic surgery or long hours in the gym, women have their own ways to find the perfect look. Us guys can play a part by simply being a caring and understanding partner, says our female columnist, Anna Isaac.
Her Say: Finding Miss Right If you're looking for Miss Right, our female columnist has this advice - Stop looking. But that doesn't mean you won't find love with that special girl.
You want an exercise plan that fits into your life – not one that is your life. This routine is short and simple. In addition to performing this workout three times a week, train your largest muscle groups with classic moves like squats, bench presses, deadlifts, and rows.
The Workout
This routine attacks your mid-section from every angle, so your abs are constantly challenged. Choose one exercise from each section, for a total of five. Perform one move immediately after the other for the specified number of repetitions, then repeat the circuit. After four weeks, choose the exercise in each group that you didn’t perform in your previous workouts. This ensures that your muscles are always adapting to new stress.
Burn Off Your Belly This interval routine is designed to strip away the excess flab that’s hiding your six-pack. Do it three days a week, after your weight session or on the days in between. Use your mode of choice – a treadmill, stationary bike, or rowing machine. Step 1 Warm up for 3 to 5 minutes at an easy pace, about 30 to 40 per cent of your best effort. Step 2 Run, cycle, or row at 95 per cent of your highest effort for 30 seconds. Step 3 Perform active rest, slowing back down to your warm-up speed for 90 seconds. Step 4 Repeat five to seven times. Step 5 Once you can complete eight intervals, reduce the length of your active rest periods by 5 to 10 seconds for each workout, until they’re only 30 seconds long.
Section 1
Standing Cable Crunch
• Attach a rope to a high-pulley cable. Stand with your back to the weight stack and hold one end of the rope on the left side of your head and the other end on the right.
• Crunch your torso down. Pause, then return to the starting position.
• Do 10 to 15 repetitions.
Weighted Crunch
Lie on your back with your knees bent, and hold a weight plate or dumbbell on your chest. (If that’s too hard, just do a traditional crunch.) Slowly crunch up, bringing your shoulder blades off the floor. Pause, then lower yourself to the starting position. Do 10 to 15 repetitions.
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