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.
Switching to a circuit-training routine burns fat by picking up the pace of your workouts. You’ll elevate your heart rate and burn more calories by not resting between exercises. Want to speed up your metabolism even more? Try what trainer Vern Gambetta calls “circuit plus”, in which you splice aerobic exercises into a circuit of resistance-training moves. Gambetta, who’s the former director of Athletic Development for American baseball team, the New York Mets, says you’ll burn calories even more rapidly this way because the tag team of aerobic and anaerobic exercise increases the challenge to your heart, lungs and muscles.
Section A:
Deadlift
(quadriceps, gluteals, back, calves, abs)
Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an overhand grip, your hands just outside your knees. Keeping your head and back straight, slowly stand up, keeping the bar close to your body as you lift, until your legs are straight. Pause, then slowly lower the bar to the floor. Watch Your Form: Avoid rounding your lower back, which increases your risk of a herniated disk. Single-Leg, Bent-Over Row
(back, quadriceps, gluteals, calves, abs)
Stand on one foot holding a pair of dumbbells with your arms hanging down in front of you, and bend forward at the waist until your back is almost parallel to the floor. Now pull the weight in your right hand to the right side of your chest. As you lower it, bring the weight in your left hand to the left side of your chest. Continue alternating arms for a set, then switch legs and repeat. Watch Your Form: If you can’t maintain balance, try raising and lowering both weights together.
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