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    It’s Time To Try Padel: The New Social Sport Everyone’s Talking Abut

    Ask anyone if they’ve heard of padel (pronounced exactly like the tool used to move a floatation device through water) and they’ll probably scrunch up their face, search their grey matter and nod, saying, “Oh yeah, that’s like tennis, right?”
    The follow-up ask is of course, “Have you played?”, but most answers would be, “Er… no.”
    That’s quite sad because, for sports and court enthusiasts, the game is an exciting spin on tennis and squash. Think of it as a tennis match without the stuffy dress code and a lot like squash but without the constant sound of balls-against-the-wall. The result? A social, fun game that’s fast-paced and breaks the rules enough to make it cool.
    If you were to try padel, you’d quickly understand why it’s so popular and addictive: having a fenced-in arena means the ball is almost always in play, while simply hitting very hard won’t necessarily score you points the way it would in tennis or squash.
    And yes, the oft-touted refrain (dare we say slogan?) “fastest-growing sport in the world” might be true: Padel is gunning for Olympic status already, with tournaments and courts cropping up all over.
    The Padel Court
    We checked out our first game at the new court in Cape Town’s Greenpoint. The court is about two months old and slick.
    There’s brand new flooring that’s soft and padded as you walk, with what looks like sea sand gently enmeshed in the ground. They’ve thought of everything: baskets as a catch-all for your keys, phone, coffee, water. Benches for the rest of the kit. A small table off to the side for a post-game coffee and a chat, or for spectators to eat and watch.
    Each court is fenced off with sliding gates to let you in or out and they’re walled in on either end by what looks like reinforced plexiglass. The walls are included in game play (like squash). The ball is allowed to bounce twice: once on the ground, once off the wall, and then it’s free to be swung into the opponent’s side.

    The Rules of Padel

    The game follows the same scoring system as tennis, but the game play is slightly different.

    Each match is played in pairs.
    A match is made up of three or five sets.
    You win a set when you win six games
    Balls can bounce off the floor and walls once, while still being in play.
    Serves are hip-height and made after bouncing the ball on the ground.
    If the ball bounces twice on the opponent’s side, you score.
    If the ball bounces into the net, goes out of court, or gets hit into your own grid, you lose a point.

    Essentially, padel is fun and easy enough to learn, because it’s not a completely new set of rules or even a wildly different method of game play.
    READ MORE: 5 Absolutely Insane Body Benefits Of A Spin Class  
    The Padel Equipment
    You’ll need a padel racquet, which is wider than a squash racquet and stringless, with round holes drilled. Prices vary, around R1000 each, made of either fibreglass or carbon. The latter retails for around R5000, making it a serious investment piece.
    The ball is a modified tennis ball, made slightly lighter. You could probably get away with a regular tennis ball, but official padel courts will have balls and racquets for hire.

    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 
    How To Play Padel
    You’d need to visit Playtomic to find a court near you. It’s an app – and website – that allows you to scope all the Padel courts in the world and book your slot seamlessly. The app includes your player ranking, and the ability to view other people’s ranking too. Booking a session via the app costs around R180, with hiring the racket costing R50.
    Right now, there are about 15 courts stationed around the country, and different organisations like Africa Padel are making it their mission to expand the game around the country. The Africa Padel courts are very much geared to be a social scene: there’s space for people to sit and watch the game, and afterwards, mill around with coffee or pizza. So, ready to take a whack?

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    How To Get Out & #RunForTheOceans With adidas

    As we approach World Oceans Day on Wednesday 8 June, adidas and its longstanding partner Parley for the Oceans is once again encouraging the global sporting community to turn activity into action and Run for the Oceans in 2022.
    Locally, the campaign is being supported by the adidas family of athletes and brand partners including Siya Kolisi, Zinhle Ndawonde, Thulani Hlatshwayo, Gerda Steyn, Aphelele Fassi and Tayla Kavanagh.
    For the first time, new activities have been introduced to the challenge, making this the most inclusive Run for the Oceans yet. People from all parts of the global sporting community are invited to hit the street, the tennis court, and the football field, and unite to help protect the oceans from plastic waste.
    Featured: Track and field sprinter Shaunae Miller-Uibo
    The Change Made So Far
    Launching between 23 May and 8 June, the event returns for its fifth year, with the ambition of mobilising a generation to help end plastic waste. Research shows that the world is at a tipping point, with it predicted that oceans will contain more plastic than fish by 2050**.
    Since 2017, adidas and Parley have united over 8.2 million runners worldwide through Run for the Oceans, with more than 81.7 million kilometres being run in total.
    Since the beginning of the partnership in 2015, adidas has made more than 50 million pairs of shoes with Parley Ocean Plastic and close to 18 million pairs in 2021 alone – these include plastic waste intercepted from beaches and coastal communities, preventing it from polluting the oceans.
    We need action from everyone, everywhere to create true change and this year Run for the Oceans will expand to welcome in a wider range of activities – when we all come together, we can help make a world of difference.
    How To #RunForTheOceans
    For every 10 minutes of running from select activities, such as running, tennis or football, recorded by participants via the adidas Runtastic app or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands and coastlines before it reaches the ocean, up to 250,000kg.
    To illustrate the devastation that plastic waste causes in our ocean, adidas South Africa partnered with Innovocean to bring the first anamorphic campaign of its kind to life, at the V&A Waterfront in Cape Town. When the artwork is viewed from a specific vantage point along with the warping and bending of the 3D elements, it lines up perfectly to create an optical illusion that can only be truly appreciated when viewed in person. To highlight the tangible difference that this initiative is making, the team came up with two contrasting creatives.
    The result is a mesmerising transition from a highly polluted ocean to one that is beautifully clean. This highlights the commitment made by adidas and Parley – join the Run for the Oceans Challenge and for every ten minutes of exercise, adidas and Parley will remove the equivalent weight of one plastic bottle, preventing it from polluting the ocean.

    READ MORE ON: adidas Fitness Running More

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    This Is Exactly How You Can Join The FREE adidas Runners Club RN

    Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
    What Is adidas Runners?
    It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
    What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

    When Do They Meet?
    The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
    Why Should I Join?
    adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
    Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
    Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

    How Do I Join The adidas Runners Running Club?
    You can find your nearest adidas Runners community on Instagram, Facebook or by visiting www.adidas.co.za/adidasrunners.
    Need A New Pair Of Kicks?
    Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
    READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

    READ MORE ON: adidas Running Sponsored More

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    Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First

    Lots of jumps and twists with little rest can torch kilojoules and rev your metabolism. But they can also lead to sloppy fitness form, says corrective exercise specialist Michael Rosengart. Combined with extra pressure on your joints from the explosive moves, this leads to a spike in joint instability, as well as all-caps pain – knee pain (from cartilage damage), torn ligaments, shoulder pain (due to a tear or impingement) and chronic lower-back problems.
    READ MORE: 5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout
    Offset all that impact with this prep sesh from Rosengart before every class. By focusing on the joints that take the most hits, you can bang out more reps with less strain and at a faster pace, he says. Win-win.
    1. Wall Foot Stretch
    Why: This move helps activate the muscles and stimulates bloodflow, leading to a better workout and legs with a can-do attitude.
    How to: Stand near a wall with the toes of one foot a few centimetres up the wall and your heel on the floor. Step towards the wall, keeping your foot flexed, to stretch your ankle and calf. Hold for 30 seconds, then repeat on the other side.
    2. Squat Hold
    Why: Squats employ your back, core, butt and of course, quads. Prep them before hand with a weights-free hold to alert them to the impending action.
    How to: Stand with feet hip-width apart. Push your hips down and back until your thighs are parallel to the floor. Hold for 10 to 30 seconds, then reverse the movement to return to start. Do three to five reps.
    READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
    3. Single-Leg Deadlift
    Why: On one leg, your sense of balance is challenged, along with your core.
    How to: Stand with one knee bent and lift your other foot off the floor. With a flat back, hinge at your hips and lower your torso as you lift your raised leg in the air. Reverse to return to start; do five reps. Repeat on the other side.
    Want more? These are the 10 best bodyweight abs exercises of all time. Plus: everything you need to know about the viral 12-3-30 treadmill workout on TikTok.
    This article originally appeared on www.womenshealthmag.com

    READ MORE ON: Fitness Fitness Advice More

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    What Is The Pescatarian Diet — And Is It Even Good For You?

    Honestly, who can keep track of all the ‘tarians that exist these days? There are vegetarians, flexitarians, pescatarians. Don’t even get me started on pegans. But seriously—which one is best if you can’t give up spicy tuna rolls?
    Basically, if you like the idea of slashing your meat intake but have a LTR with salmon, the pescatarian diet may be for you. People who follow the plan eat a wide variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—plus fish and seafood.

    Whether you eat dairy and eggs on the pescatarian diet is up to you. Some keep them in their weekly rotation, while others opt out. Totally off the table: red meat, poultry and pork.
    This might sound similar to the popular Mediterranean diet, but there’s one major difference: Red meat is allowed (in moderation) on the Med diet. You’re also supposed to avoid packaged foods on that plan, while the pescatarian diet doesn’t have a specific policy on store-bought stuff. Otherwise, there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans.
    Is going pescatarian healthier than other diets?
    Unless you can’t live without steak, there’s a lot to love about the pescatarian diet. “You’ll reap the nutritional benefits of a plant-based diet, as well as the nutritional benefits of fish and seafood,” says Emily Kyle, a registered dietician
    Basically, pescatarians get all of the antioxidant- and vitamin-rich produce vegetarians do, while also getting some nutrients (like complete proteins and omega-3 fatty acids) from seafood that are harder to take in on a strictly plant-based diet.
    For example, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, a registered dietician.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    Also key: Seafood is one of the best sources of heart- and brain-healthy omega-3 fatty acids. “Omega-3 fatty acids may decrease inflammation in the body and lower both blood pressure and triglycerides,” says Rounder. You can get omega-3s from plant-based sources like flaxseeds, but it’s harder than just eating an order of salmon and calling it a day.
    “This diet has also been associated with decreasing the risk for other chronic diseases, including diabetes, dementia, and depression,” adds Rounder, thanks to the boost of omega-3s you get when fish is your main source of protein.
    Other people, of course, choose it for sustainability reasons, animal-rights concerns, or just personal preference, adds Kyle.
    Can the pescatarian diet help with weight loss?
    The jury is still out about any particular diet that champions sustainable weight loss. But eliminating a lot of meat can help create a caloric deficit that would lead to weight loss, especially when the diet is supplemented with vegetables.
    One literature review of studies that evaluated vegetables in weight loss found that “a higher vegetable consumption in a healthy diet may prove beneficial for weight loss in overweight adults.”   So if your aim is to lose weight, watch that your fish consumption doesn’t take the place of consuming a variety of vegetables and fruits.
    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    What about all that mercury tho?
    One important thing to keep in mind: Being pescatarian doesn’t mean you have to load up your plate with fish each meal—you can actually eat a carnivorous diet and consume more fish (and more mercury) than someone who’s pescatarian. But if you do consume a lot of seafood—regardless of which diet you follow—you’ll want to avoid eating high-mercury fish all day every day to minimise your risk of mercury poisoning.
    Eat swordfish, tilefish, King Mackerel, and large quantities of tuna in moderation, says Rounder—especially if you’re pregnant or breastfeeding.
    That said, low-mercury seafood options, including canned light tuna, cod, clams, salmon, and hake are generally less of a cause for concern. “The most common fish that we eat on a daily basis are [low in mercury], meaning that in general the pescatarian diet is safe for most individuals,” says Kyle.
    READ MORE: This BBQ Pulled Pork Tortilla Recipe Is Delicious And Freezes Well For Meal Prep
    Whether you’re pescatarian or not, The American Heart Association recommends eating two servings of fish a week. And mix it up so that you’re eating a variety of seafood—that will further reduce your risk of consuming too much mercury.
    The bottom line: Go ahead and try the pescatarian diet if you’re interested. For most people, the health benefits of eating a plant-based diet plus fish far outweighs the potential risks.
    This article was originally published on www.womenshealthmag.com 

    READ MORE ON: Healthy Eating Tips Nutrition Nutrition Advice More

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    5 Absolutely Insane Body Benefits Of A Spin Class

    Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
    Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
    1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
    Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
    2. Lower risk of injury and embarrassment
    Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
    3. Less thinking, more fun!
    Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    4. All-in-one exercise
    Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
    READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
    5. Firmer everything!
    Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
    If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

    READ MORE ON: Fitness Fitness Advice Spinning More

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    Why A Boxing Workout Is A Quick Route To A Shredded Body

    We’ve seen many a Rocky montage: the boxer, down on his luck, needs a win in the upcoming fight. Cue inspirational music and skipping sequences, early morning runs, sweat pelting on the floor. We get it: training to get fit in the ring is hard work. But so is actual boxing. 
    Anyone who’s ever had just one minute at the bag will tell you: one minute feels like a century when you’re punching. But why is that? Why is merely swinging your arms at a bag such a tough workout? Of course, a tough workout that gets your heart beating as fast as a boxing workout will create a shredded body. Here’s exactly why the sport is such a great shortcut to Shred Town. 

    You’re Constantly Moving 
    And not just in the way you’d be moving when you’re playing soccer, or even in a CrossFit WOD. The boxing movement involves 2-3 minutes of movement, with micro-breaks in-between, mimicking a round in a bout. One study notes that boxing leaves your heart rate at its maximum threshold, between 160 – 200 beats per minute. 
    But the movement largely involves your arms constantly swinging in a controlled way, while your feet are pivoting, stepping and jumping quickly. The result? Recruitment of all major muscles, including your arms. It’s cardio-meets-balance, a fat-burning recipe for success.  

    Punching Is A Special Fat-Burner 
    In traditional exercise, most movements involving the upper body include one-directional, controlled movement. Boxing throws this out the window with a combination of punches, each requiring dynamic support from other muscles, including your lats, abs (obvs), obliques and butt. Plus, research shows that no amount of bench presses can prepare you to deliver a more powerful punch. 

    READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

    Kickboxing Adds Even More Heft 
    Your lower body is already involved in boxing. With the addition of kicks that require power to move the bag, prepare to add quads, glute and calf stretches into your post-workout routine. You’ll experience an even higher heart rate and feel winded faster. 

    READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok

    You’ll Probably Come Back For More 
    One Australian study found that in two groups of participants, one which took part in walking and the other who did boxing, the latter group attended more sessions and had a lower drop-out rate than the walking group. That’s likely got something to do with the varied nature of boxing workout. Plus, it’s fun. 

    READ MORE: A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count

    Science Says It’s Great 
    Another study  in the Journal of Physical Education and Sport found that boxing more efficiently develops physical fitness than traditional exercises where participants engaged in sports like basketball, volleyball or running. The boxing group were able to better perform physical tests like 30m sprints, push-ups and standing broad jumps. 
    Wanna give it a go? Virgin Active now has three boxing-focused classes that you can access in-person or online. Get in on the action here.  

    READ MORE ON: Boxing Fitness Fitness Advice More

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    adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

    We’re not saying you have to look like you’re about to walk a catwalk when you get into your gym gear, but it seriously helps. Not even a good pre-workout beats the motivation that a cute new gym set or pair of trainers can give you to get up and work out. And we have a feeling the new adidas Ultraboost 22 colours are going to be exactly that.
    This week, adidas launched their new colorways for their Ultraboost 22 line (one for men and one for women) and they are everything that someone who loves a bit of colour would run to get. I mean, does it get better than this?

    READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
    But besides the obvious fashion benefits, there are plenty reasons to run to get the new adidas Ultraboost 22 for your next run.
    6 Reasons We Love The adidas Ultraboost 22:
    1. It’s Female-Focused
    The women’s Ultraboost 22 model was created by an all-women team and provides runners with 4% more forefront energy return than the women’s Ultraboost 21.
    adidas also tapped into women-specific anatomical insights by using an online anatomy database of 1.2 million foot scans, conducted and analysed by footwear and technology researchers Jura, Žabkar & Džerosk in 2019. Because of that, they have been able to tailor the UB 22 to create a 360-degree fit improvement for the female foot.
    It has a narrower heel, a lower instep and keeps the unique S-curve heel. It is designed to work in harmony with the heel counter to let the Achilles tendon move more freely.
    We just love a brand that takes the time to design their product with their female customers at the forefront, and adidas has done that time and time again. Hello, feminist icon!

    READ MORE: “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”
    2. It’s Ocean Friendly
    Designed with our oceans in mind, the Ultraboost 22 includes a CONTINENTAL™ natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic. In fact, adidas has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.
    And if you want to shop the UB 22 in a sustainable way, last year, adidas launched its most sustainable store in Africa in the V&A Waterfront.
    The make sure of this, the store goes through LEED certification (Leadership in Energy and Environmental Design) in accordance with the U.S. Green Building Council’s LEED rating system which aims at providing a framework for healthy, highly efficient green buildings.
    3. The Energy Return Is Better
    The new upper and LEP torsion system combine with the iconic BOOST midsole to deliver superior energy return. Through these improvements, you will give you 4% more energy return than the Ultraboost 21 for women.
    4. It’s More Responsive Than Ever Before
    The adidas Linear Energy Push (LEP) is an evolution of the torsion system which works in harmony with the boost midsole and the newly designed outsole for more responsiveness than ever before.

    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
    5. The PRIMEKNIT+ Has Been Refined
    The refined PRIMEKNIT+ forged zones are made with yarn containing 50% Parley Ocean Plastic, providing an adaptive fit, while still being ocean-friendly. We love that!
    6. There’s Something To Suit Everyone’s Style
    These are actually nine colour ways you can choose from. You can buy them at adidas Concept Stores around SA and online at adidas.co.za. We’re ready to lace up our new loves!

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