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      Try This Upper-Body Dumbbell Strength Workout For Serious Arm Sculpting

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      Trainer Ariel Belgrave’s favourite fitness word? Flex. And you can bet you’re going to be doing a whole lotta that during (and after!) the upper-body dumbbell workout coming up. This 20-minute arms and shoulder blaster is made up of compound movements that work multiple joints and/or muscle groups in your top half for an efficient and powerful strength session.Meet the expert: Ariel Belgrave, CPT, is the creator of The L.E.A.N. Program fitness and nutrition coaching and the program creator behind the Women’s Health 28-Day Workout Challenge.If you want arm muscles that pop, or simply to feel more comfortable and confident playing a racket sport, carrying your kid, or lifting a suitcase overhead, this circuit is for you. The exercises included aim to hit the upper body from different angles (think: an Arnold press followed by a back fly and row), so you get stronger all over and help eliminate muscle imbalances.Need to modify? That’s okay! Feel free to move through the workout without dumbbells first to nail the movement patterns and form. Then, come back again. Or, you can try a round or two with dumbbells and use just your body weight when you feel fatigued. The goal is to keep coming back and getting stronger. Ready, set, sweat along with Belgrave in the videos below.Time: 20 minutes | Equipment: Light to medium dumbbells | Good for: Upper bodyInstructions: Warm up with 30 seconds of TYWs and 30 seconds of arm swings (shown below). Then, perform as many reps as possible (AMRAP) of each move for 40 seconds, followed by 20 seconds of rest. Repeat the workout exercises for a total of 4 rounds.Warm-Up: TYWHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.

      Continue repeating the sequence.Warm-Up: Arm SwingsHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After 15 seconds, reverse the direction.READ MORE: Try This Shy Girl Upper Body Workout If You Lack Confidence At GymSingle Single Double Biceps CurlHow to:Start standing with feet hip-width apart, one DB in each hand, palms facing out.

      Core and glutes engaged, raise the DB in the right hand to right shoulder. Lower it back down.

      Repeat with the left side. Lower left hand back down.

      Then, perform a biceps curl with both arms simultaneously. Lower back down. That’s one rep.Arnold PressHow to:Stand with feet hip-width apart, one dumbbell in each hand, racked at shoulders with palms facing toward you.

      With core engaged, rotate and raise dumbbells overhead, performing a press. At the top of the move, palms should face out.

      Lower the dumbbells back down to starting position. That’s one rep.Back Fly And RowHow to:Stand with feet roughly hip-width apart or slightly wider, one dumbbell in each hand at sides.

      Hinge at hips to bring torso and arms and dumbbells forward. This is your starting position.

      Using your back muscles, raise dumbbells out to sides toward sky, so that arms are parallel to ground. Lower DBs back down.

      Next, drive elbows back toward sky to perform a bent-over row, so that the DBs land near hips.

      Lower DBs back to starting position. That’s one rep.READ MORE: You Can Sculpt Your Whole Body With This One R199 Piece Of EquipmentHalo And Press OutHow to:Stand with feet slightly wider than hip-width apart, holding one dumbbell in both hands, resting it on thighs. Raise DB to chest. That’s your starting position.

      Bend arms and raise dumbbell toward left shoulder, then continue to circle it around your head to the right shoulder, ending with the DB at your chest.

      When the DB is at the chest, press it out to the left, fully extending the arms.

      Bring the DB back to your chest. That’s one rep. After 20 seconds, switch directions.Skull CrusherHow to:Lie on back with knees bent and feet planted into ground. Hold one dumbbell in each hand and extend arms straight above chest.

      Without moving the upper arms, bent at the elbows to lower DBs toward the sides of your head.

      Extend DBs back to sky. That’s one rep.This article by Jacqueline Andriakos was originally published on Women’s Health US. More

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      The Best 28-Day Workout Challenge To Get Stronger All Over Using Only Dumbbells

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      How do you want to feel 28 days from right now? Stronger, more confident, in a groove with a fitness routine, perhaps? If so, this 28-day challenge is for you and today is the day to kick it off!The challenge is made up of express-style workouts that require 20 minutes or less of effort but still offer gains and serious inspiration to make positive changes. Expertly crafted by Ariel Belgrave (@gymhooky), CPT, creator of The L.E.A.N. Program fitness and nutrition coaching, each workout meets you where you are in your journey – whether you’re looking to lift heavier, rehab an injury, or shake off newbie nerves – and still pushes you to level up, up, up. All you need is a set of dumbbells and a mat, and a go-getter attitude, to take on a new training style for the next 28 days.The real gems in this challenge are the tough-yet-effective compound moves that work multiple muscle groups and joints at the same time. And get this: Resistance-training programs involving multi-joint exercises (a deadlift and row, a squat) are more effective for improving overall strength and daily function than just doing isolated moves (a basic biceps curl), say multiple studies. “Including these types of exercises in your plan is a huge win if you are short on time, because you’re still able to build lean muscle mass,” Belgrave says.The workouts ahead include a quickie warm-up and a circuit of five exercises, which you do at your personal pace (a.k.a., AMRAP-style, meaning As Many Reps As Possible in the allotted time). Dedicating four weeks to a routine is the sweet spot for building consistency, finessing form, improving muscular endurance and more, Belgrave notes. So slip into sneaks, grab DBs, and gear up for the next 20. Then…keep coming back! Next thing ya know, you’ll be shouting Belgrave’s favourite workout kicker, “I. Did. That.”Equipment needed: Dumbbells, matWorkoutsDumbbell Upper-Body Strength

      Bodyweight Lower-Body Burner

      Dumbbell Head-to-Toe HIIT

      Bodyweight Upper-Body Strength

      Dumbbell Lower-Body Burner

      Dumbbell Full-Body Strength

      Your 28-Day Workout Challenge Game PlanThe short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio and strength and are effective for building muscle, altering body comp and increasing muscle definition, says Belgrave.Do each workout once per week, for a total of six workouts per week, following the schedule below. (For instance, when it says to do upper-body strength, choose either the bodyweight or dumbbell upper-body strength workout that day.) Oh, and keep these workouts handy after the 28 days are over – they’re clutch *anytime* you’re stumped about what to do.Need more rest and recovery? Skip the bodyweight lower-body burner and only do five workouts per week, Belgrave recommends.Pro Tips For Amping Up The ChallengeIf any of the workouts start to feel less than challenging, consider the following tips from Belgrave to increase the difficulty (– and the results:Increase the weight of your dumbbells by one to two kilograms as you get stronger.

      Count the number of reps you are able to complete in the given time frame and aim to do more next time.

      Decrease the rest time between the exercises or circuits.READ MORE: How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal TrainerWho should complete the 28-day workout challenge?“The 28-day challenge was created for beginners but is generally designed to meet you wherever you are in your fitness journey, whether you’re just starting out, looking to increase your strength, recovering from an injury, or simply want to shake things up in your current fitness routine,” says Belgrave. The AMRAP-style in particular allows you to go at your own pace, making it accessible for all fitness levels, she adds.That said, if you’re intimidated by 28 days of workouts, spark (and maintain) your motivation by making an effort to actually think about and write down your goals. “The first step is truly taking the time to figure out your why, what and how,” says Belgrave.Answer the following questions: Why am I adding fitness and wellness into my life now? In what ways will my lifestyle be different when I have fitness happening on a regular basis? How am I going to include my fitness routine in my schedule? That will give you a “take action” mindset, says Belgrave.Illustrated by Kelli LadererWhat kind of results is it realistic for someone to see in 28 days?You can expect to see some exciting (and realistic) changes in 28 days. “While everyone’s results will vary based on factors like starting fitness level, nutrition and consistency, you can generally anticipate increased muscle tone, feeling stronger, a boost in energy and more confidence in performing basic fitness exercises,” says Belgrave.How can someone keep up their routine once they finish this program?You have a few options, per Belgrave: For one, you could restart the 28-day challenge, with a twist. “This second (third, fourth, or fifth!) time around, you can adjust the workouts so that they are more challenging and align with your new fitness level and goals,” she says. For example, try heavier dumbbells, increase the number of reps in each set, increase the duration of the workouts, or try different workout formats with the same exercises.Alternatively, you could incorporate elements of the challenge (favourite exercises and/or the AMRAP format) into your previous fitness routine. Third, you could always explore totally new fitness programs or classes. FYI, WH has hundreds of exercise routines to choose from! “I’d generally recommend revisiting the challenge periodically and letting it serve as a benchmark to track your progress and assess fitness improvements over time,” Belgrave notes.This article by Jacqueline Andriakos & Jennifer Nied was originally published on Women’s Health US. Illustration by Kelli Laderer. More

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      How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer

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      Picking the right weight dumbbells is like shopping for clothing: You won’t know what works for you until you actually try it (on). It’d be great if there was some magic equation that would calculate exactly what weights will feel light, medium and heavy for you during different workouts. But unfortunately, it’s not so predictable, because lots of variables affect how much you can lift.Dumbbell weight is “never going to be one-size-fits-all,” says Nellie Barnett, CPT and founder of Nellbells Fitness. The amount you lift is based on your individual physical fitness level, goals (like muscle hypertrophy versus endurance), and the body part you’re working.So, rather than seeking out a specific number, focus on finding your Goldilocks of dumbbells – not too light, not too heavy. If the weight is too light, you won’t challenge your muscles or see results. And if it’s too heavy? You’re more prone to injuring yourself. That ~just right~ weight will help you achieve “what your body is capable of lifting while maintaining proper form,” Barnett says.Ahead, Nellie explains how to find the right weight dumbbells for you and shares guidance on when to level up what you’re lifting:Think about your fitness goals.Lifting dumbbells is so much more than just picking up and putting down weights – you can achieve real strength goals over time by tweaking different variables, like weight, reps and sets, Barnett says. Here are some guidelines to follow for different strength training goals.If you want to…Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.

      Build stamina: Lift light weights for 12 or more reps and three sets.

      Lift heavy objects: Lift heavy weights for six or less reps and three to five sets.

      Lift heavy objects quickly: Lift heavy weights for one to two reps and three to five sets.Consider the specific exercise.There’s a reason you can squat way more than you can curl. That’s because smaller muscles like your biceps, shoulders and core are physically unable to lift as much as larger muscles like your back, chest and legs. These latter muscles “can handle heavier weight because they’re designed to generate more power,” Barnett says.That’s why it’s always good to have multiple sets of dumbbells by your side while you’re working out.READ MORE: This One-Dumbbell Workout Is Perfect For Home Or A Packed GymUse the light-to-medium set for these smaller muscle groups:Biceps

      Triceps

      Shoulders

      CoreUse the medium-to-heavy set for these larger muscle groups:Back

      Chest

      LegsPerform a rep test.With your fitness goal and muscle group in mind, grab a lighter weight than you think you can handle (so you don’t risk injury) and try to reach the rep count for each exercise. If your goal is building muscle stamina in your arms, for example, and you think you can handle lifting two-kilogram dumbbells for a minimum of 12 reps, you should conduct a rep test by lifting one-kilogram dumbbells for those 12 reps.When you finish the rep test – even if you had to put your weight down before completing all the desired reps – ask yourself these questions:Am I maintaining proper form throughout all of my reps?

      Am I breathing properly and not holding my breath?

      Am I completing my reps, especially in my first set?If the answer to any of these is “no,” decrease your weight. But if you said “yes” to those questions, then ask yourself these questions:Am I feeling particularly challenged on the last two or three reps?

      Am I performing each rep with control, or am I just breezing through them all?

      Am I actively thinking about the muscles that I’m engaging (a.k.a., the mind-muscle connection)?If the answer to any of these is “no,” increase your weight.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutWhen should I start increasing my dumbbell weight?Once you’ve begun your strength training journey, the main way to get stronger over time is with progressive overload. Essentially, this means increasing at least one variable in your workout (weight, reps, or sets) to ensure you’re consistently challenging your body, Barnett says. So, if you’ve been lifting two-kilogram dumbbells for a month or two, and you’re finding that all of the reps feel easy – not just those last two or three – it’s likely time to increase your weight by a few kilograms.Reebok Dumbbell Set With Case

      4kg Vinyl Dumbbell

      Trojan 20kg Adjustable Dumbbell Set

      Remember: No matter what dumbbell weight you choose, with each workout, you’re one rep closer to becoming stronger!This article by Addison Aloian was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Reasons Why You Should Make Zumba Your Favourite Exercise

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      You’re not a fan of lifting weights, and the thought of running makes you want to sink deeper under the covers, but you still want to exercise. Zumba is the perfect workout to get you out of your dilemma.Zumba has been in the spotlight ever since it was first introduced by Columbian choreographer, Alberto Perez, in the 1990’s. And decades later, the dance-inspired fitness routine has collected millions of enthusiasts worldwide.One of these enthusiasts is Cindy Abrahams, who’s been a Zumba instructor for several years. Here, she explains exactly why you should try Zumba…1. It’s A Full-Body WorkoutWhile you won’t get the same definition as you would with strength training, Zumba still engages all your muscles. From the neck rolling in your warm-up to the dancing on your toes in a salsa. “When you’re lifting your arms, your shoulders feel it as you’re holding your arms up all the time, and so will your abs, because dancing comes from your core,” explains Cindy.READ MORE: Get Moving The Fun Way With This High-Energy Dance Workout2. It Will Help You Lose WeightZumba is a fun cardio workout. While you’re dancing your heart out to catchy pop music, you’re also burning kilojoules. “You may not see a bigger bicep or quad,” she says, “but Zumba is great for losing the kilojoules and the water weight.” Perfect for your weight loss goals.3. Anyone Can Do ItWhether you’re a fitness junkie, or you haven’t been off the couch in years. Zumba is suitable for everyone. “I have people in my Sunday morning class with hip and knee replacements, and they can do it,” says Cindy. And those who lack co-ordination? “It doesn’t matter if you have two left feet,” she explains. “It’s just about you having fun with the music and letting yourself come out.”READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout4. You Can Do It AnywhereIt’s raining outside, and the last thing you feel like doing is dragging yourself to the gym. No worries, you can do Zumba in the comfort of your own home. Whether you’re an avid Zumba dancer doing the routine off by heart, or you’re a newbie dancing along to a video. “My mother is 75 and she does it in the kitchen when she’s cooking and she’s got a heart problem,” says Cindy.Salsa along with Cindy:
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      Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

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      The term “power walking” might make you think of days past, but I’ll say it: It’s so back. Walking in general is beyond popular right now because this low-impact exercise has a bunch of benefits – both mental and physical. And while walking is great for you in general, some walking speeds and styles are more beneficial for your health than others. One way to power up your next walk? You guessed it: Turn your walk into a power walk. Here’s how.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.What constitutes a power walk?A power walk is more than a leisurely stroll, experts say. “You’re putting in effort beyond what would normally be a comfortable walking pace,” says Alexander Rothstein.In fact, while the actual kilometres per hour will be different for everyone, a power walk should be done at your maximum walking pace. Basically, in addition to a few other form techniques (more on that in a sec), the key to power walking is simply walking as fast as you can.If you’re a beginner, good news: You’ll see benefits with as few as 10 minutes of power walking.How do you know if you’re in a power-walking zone? If you think about your effort on a scale from one to 10 (also known as the rate of perceived exertion, or RPE, scale), you should be at a seven, says Laura A. Richardson. While the workout should be challenging, you *won’t* be at an eight or higher on the RPE scale just because that’s not sustainable for long-term exercise – and you want to sustain your power walk for at least 30 minutes to get all the cardiovascular benefits. Physically, you’ll feel your heart rate increase and start to breathe heavier – and you might notice your calves feel more engaged.Proper Power Walking Form, ExplainedBeyond walking at a brisk pace, a key part of power walking is bending and swinging your arms to propel yourself forward and keeping your core engaged. “It should really be a full-body exercise,” Richardson says. (If you feel like your movement is a little dramatic or exaggerated, you’re probably doing a power walk right.)Since you’ll be walking pretty fast, it’s important to keep an eye on your posture. You shouldn’t be leaning forward, says Rothstein. Instead, keep your head over your chest and shoulders, careful not to round at your spine or hinge at your hips. In terms of your stride, you’re going to want to take more, rather than longer steps.Where you walk also matters, both experts agree. Incorporating hills and inclined terrain is ideal and will make sure you’re really able to keep your power walk challenging, they say. And, if you’re not quite able to go as fast as you want to yet, try incorporating intervals to your walk to build up to a sustained faster pace.Power walking form tips:Bend and swing arms for momentum

      Engage core

      Maintain a tall posture

      Take smaller steps versus long stridesREAD MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyA 20-Minute Power Walking Workout To TryAny aerobic exercise, power walking included, should start with a warm-up to slowly transition your heart into exercise mode, says Richardson. With power walking, that just means walking at a slower pace at first. When venturing on your own power walk, anywhere from three to five minutes at a slower pace will suffice.If you’re someone who is already active, try sustaining your power walk for 30 to 40 minutes to make sure you’re getting full cardiorespiratory benefits, and if you’re a beginner, good news: You’ll see benefits with as few as 10 minutes, says Richardson.Each week you can increase your walks by 10 minutes, with the goal of hitting the CDC-recommended 150 minutes of moderate to intense exercise per week.BUY NOW: The Big Book Of Walking Workouts eBookSample Power Walk Routine For BeginnersWarm-up (five minutes): Before you start power walking, it’s important to do a warm-up, says Richardson. All that entails is walking at your natural, slower pace before kicking it up a gear.Power walk (10 minutes): Now that your body is moving and blood is flowing, increase your pace to your maximum walking pace, making sure you engage arms and core and ideally varying your incline.Cooldown (five minutes): Return to your natural walking pace.READ MORE: How Often To Replace Walking Shoes, According To DoctorsWhy Power Walking Is So Good For YouPower walking gives you all of the benefits of walking like boosting your mood, conditioning your heart and strengthening your muscles, but turned up a notch. This is because power walking increases the intensity of a walk and therefore demands more of your heart and body, says Rothstein.A more intense walk taxes your cardiorespiratory system more, turns over more oxygen and burns more calories. It also should help improve blood pressure and blood glucose levels, says Richardson. All in all, a power walk is a more efficient way to get the benefits of walking.This article by Olivia Luppino was originally published on Women’s Health US. More

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      How Often To Replace Walking Shoes, According To Doctors

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      A good pair of walking shoes can get pricey, so I can’t blame you if you want to get every last kilometre out of yours. But, there comes a point when it’s probably best to swap them out for new ones, whether it’s to minimise injury risk or because they can’t stand up to the elements anymore, experts agree.Doctors do have a rule of thumb for how often to replace walking shoes, though there are a few more considerations too. “In general, we say a shoe meant for walking or running should be changed about every 600 to 800 kilometres,” says Lauren Hannon Redler. “If you do some quick math, for a lot of active people that’s getting a new pair of shoes twice a year, which is probably way more frequently than most of us are doing.”While 600 to 800 kilometres gives you a ballpark for when you should replace your sneakers, the right time to get new walking shoes actually depends on a lot of factors, from the brand to the terrain you walk on. You also might have no idea how many kilometres you’ve walked in your trusty pair (I know I don’t!), so if that metric doesn’t work for you, there are plenty of other ways to know when it’s time.Meet the experts: Lauren Hannon Redler, MD, is an orthopaedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center. Nicole Belkin, MD, is an orthopaedic surgeon at NewYork-Presbyterian Hudson Valley Hospital and Columbia University Irving Medical Center.Telltale Signs That It’s Time To Replace Your Walking ShoesWhile the 600 to 800 kilometres is a decent general rule of thumb, it doesn’t tell the full story, says Nicole Belkin. This range can give you a good idea of when to switch, but really, the best way to know it’s time for new shoes is to see how they feel.If a shoe is suddenly giving you calluses or blisters, it might be too worn. And old sneakers don’t just affect your feet. If you’re noticing that you have pain in your ankles, knees, hips, or lower back after a walk – and nothing else in your routine has changed – that might be a sign that your shoes aren’t as supportive as they once were, says Dr Belkin. You should also take a close look at your shoes. Is their traction suddenly flat? Is their cushioning just not as springy and supportive? These are other signs it might be time to replace, says Dr Belkin.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study FindsAlso keep in mind that different factors will speed up or slow down how often you should replace your shoes. One of the biggest factors for shoe longevity is how durable your pair is, says Dr. Belkin. Some shoes simply don’t last much longer than a few months because their traction gets worn out, so you’ll need to pay attention to how sturdy your shoes are over time.Plus, where and how you walk will impact how often you should replace your walking shoes. Hot asphalt will wear your soles faster, says Dr. Belkin, and a treadmill almost has a sandpaper effect on them. Meanwhile, an indoor track is probably the most sneaker-friendly terrain.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight LossWhen it comes to how you walk, the part of your foot that hits the ground first is going to get worn the quickest. “Whether people pronate, supinate, have a little bit of angulation in the knee, or a little bit of asymmetry in their flexibility of their ankles can really affect the wear patterns on shoes,” Dr Belkin says. This just might mean that one part of your shoes gets worn a lot faster than other parts, which might mean you need to replace your sneakers more frequently.All of this is to say that you should look at your sneakers for signs of wear and consider how your body feels after taking them out for a spin to determine if it’s time to order a new pair. You might find your favourite sneakers don’t have great durability, so they need to be swapped out sooner than 600 kilometres, or you might find they still feel super supportive at 800.It’s a good time to replace your walking shoes if…The traction is worn

      You’re getting calluses or blisters

      The padding on the shoe isn’t quite as spongy as it once was

      Your ankles, knees, hips, or lower back feel sore after a walk

      One specific area of the shoe is extra worn down due to your individual gaitWH Editors’ Favourite Walking Shoes

      Womens Nike Initiator

      “I often put fashion over function and end up in a pair of shoes far too uncomfortable for far too long. Luckily these are both functional and fashionable so I don’t have to compromise! Great for a hot girl walk!” – Kelleigh Korevaar, Managing Editor

      Under Armour Infinite Pro Running Shoes

      “With support and stability exactly where you need it, these shoes are my go-to for long walks or full days on my feet at events. They’re lightweight, springy and unbelievably comfortable.” – Chamain van Zyl, Online Editor

      adidas Supernova 2.0 Shoes

      “Light and comfy, I could walk forever in these! They honestly make me feel like I’m walking on clouds.” – Kemong Mopedi, Deputy Editor

      Reebok Nano Gym

      “I want a shoe that can do it all and I love these for walks on the promenade, elevating an activewear outfit and most importantly for HIIT and strength training sessions in the gym. It’s a serious allrounder!” – Kelleigh Korevaar, Managing Editor

      How To Make Your Sneakers Last LongerFirst, if you’re investing in a really good pair, consider using them only for walking. Obviously, if you only use your sneakers for walking, you’d be using them less, which will extend their life and keep them fresh for the activity they’re meant for. This all comes down to whether that’s realistic for you, though. “I don’t think that everyone needs to have their special walking shoes,” says Dr. Belkin – unless that’s your preference.You can also be thoughtful about the environment you wear them in and avoid using them in inclement weather. Harsh terrain and weather tend to affect the upper fabric of your shoes, which could stretch them out, says Dr. Belkin.Finally, be careful with how you wash your shoes. “Sometimes putting them in a washing machine is totally fine and sometimes that really leads to their early demise,” says Dr. Belkin. Putting shoes in the washing machine is a risk because, in general, you want to avoid exposing them to extreme temps, which could change their structure and how the shoe fits to your foot. Hand washing in cold water is better than throwing them in the spin cycle – and air drying is better than a machine-dry.Taking care of your shoes by being thoughtful about when you wear them and how you treat them should extend their mileage, but it isn’t the worst thing in the world to invest in a new pair from time to time. “Getting new shoes is kind of fun,” says Dr. Belkin.This article by Olivia Luppino was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. More

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      You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment

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      Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A TrainerKettlebell vs Dumbbell: What’s The Difference?So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss3 Kettlebells To BuyTrojan 8Kg Kettlebell

      Mr Price Sport 6KG Kettlebell

      Mr Price Sport 3KG Kettlebell

      Your Full Body Kettlebell WorkoutThis workout, by Men’s Health cover guy Johry Batt uses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!One Round = 5 Min Per Round (Do 4-6 Rounds)Minute 1: Kettlebell Swing

      Minute 2: Single-Arm Kettlebell Swing (Right)

      Minute 3: Single-Arm Kettlebell Swing (Left)

      Minute 4: Kettlebell High Pull

      Minute 5: Russian Twist (15 per side = 30 in total)For this workout, you’ll need: A kettlebell; a timerIf your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.

      Rest for the remainder of that minute.

      When the next minute starts, do 10 to 15 reps of the next move.

      Once you’ve done all moves, take a breather, then go again.Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutKettlebell SwingHow To:Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

      With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

      Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

      Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.Single-Arm Kettlebell SquatHow To:Stand with feet hip-width apart, then jump three times to find squat stance.

      Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.

      With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom. 

      Then, press feet into floor, return to standing. 

      Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.Kettlebell High PullHow To:Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.

      With your spine in a neutral position, bend your knees and lower into a squat position.

      Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.

      Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.Russian TwistHow To:Sit on the ground with your knees bent and your feet flat on the floor.

      Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.

      Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).Watch Men’s Health Cover Guy Johry Batt Demo The Moves… [embedded content]Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in fitness and body

      8 Pretoria-Based Fitness Spots To Add To Your Workout Wishlist

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      From dusty trails to tech-savvy gyms, these Menlyn-based fitness hotspots serve up plenty of ways to keep moving all year round. Whether you’re looking to shake up your routine or try something new, it’s time to zero in and find your fit.Planet Fitness – MenlynAn indoor workout doesn’t have to sacrifice on scenery. Not only does this Planet Fitness location sport clean, streamlined (and roomy) spaces to notch up your sweat sessions but large windows also bathe the luxe gym in natural light, giving you room to burpee without feeling cooped in. Highlights include the functional training area and sprawling cardio deck, replete with all the necessary machinery to get your blood pumping. But it’s not all reps and no rest. For your cooldown, head to the juice bar, steam room – or both – for a well-deserved post-workout pick-me-up.

      Fives FutbolFive-a-side football is an accessible spin on the world’s most beloved sport. Firstly, you won’t need the kind of stamina necessary to sprint across a full-sized pitch. Secondly, with smaller teams, pulling together a squad is as simple as texting a few mates and setting up a time. Thirdly, games are all action, zero downtime. Finally, venues like this one (situated on the roof of a parking lot) are springing up everywhere, so you won’t have to travel far to get your fix. Best part? With some real graft, you can burn up to 750 calories in an hour of playtime – the perfect intersection between getting fit and having fun.

      Bounce MenlynThere’s a common misconception that trampoline parks are just for kids. In reality, the chance to bounce around with your kids is a genius way to rack up those active hours. A stint of jumping works your back, core and leg muscles while packing a serious cardio punch. If aimless leaping isn’t your style, this gargantuan park (which features a variety of different spring-loaded amenities) also serves up high-tempo dodgeball games that’ll open the valve on your workday stress.

      Body20 OlympusThis new-age twist on high-intensity workouts armours you in an electrode-enabled bodysuit hooked up to an EMS device. But this isn’t an over-the-top sci-fi cosplay; this tech activates electrical impulses to trigger muscle contractions throughout your body. The goal is to max out stimulation in minimal time, letting you shave down your gym sessions to just 20 minutes. (Talk about efficiency.) Programmes are fully customisable based on your goals, so you can fine-tune each session. Check out our Body20 review here.

      Crossfit Menlyn MaineImage by Rawpixel on FreepikThe naysayers called CrossFit a fad, but the bubble hasn’t burst yet. With new boxes springing up across the country, Menlyn Maine’s bastion of HIIT is one of our favourites for the Pretoria fitness scene. Featuring a stripped-down minimal space, there’s a Zen-like atmosphere to its weekly classes. The focus is on notching clean reps in a group setting and your commitment to the cause will yield impressive results. Light on your wallet, too: memberships start at just R800 per month.

      Hotpod YogaFlexing in a high-temp environment has been proven to pack some serious health benefits. A study conductedby researchers at Massachusetts General Hospital found that logging frequent hot yoga classes can help hit the brakes on depression, anxiety and stress. Other studies have found a link between sweltering stretches and improved cardiovascular health. Consider this Glenwood location a pressure cooker for your mind and heart. You’ll be training in 37°C heat, completing a range of fitness-boosting asanas to the groove of relaxing beats. The studio has opened its doors to yogis of all levels, with instructors helping you navigate a variety of yoga styles at your own pace.

      Wolwespruit is a lush trail run and mountain bike park located in Erasmuskloof. For cyclists, you’ll find plenty of rugged real estate to tear through with its 23km MTB single track featuring exhilarating drops, testing river crossings and a few big jumps along the way. It’s also the gathering spot for the Salomon Community Run. Runners meet weekly on Tuesday evenings to tackle a range of distances as a group. For newcomers, we recommend the Purple Trail which spans just under 5km.

      Thrashers Padel & Skate PretoriaThrashers was built in 1996, making it one of the oldest skateparks in the country. But with regular maintenance and modifications, this arena isn’t showing its age. Recently, the location has diversified with the addition of decked-out Padel courts, drawing in numbers.

      Thrashers is open to boarders, BMXers and rollerblades. It features a range of different obstacles, including ledges, stairs, a pyramid, a menacingly-named death ramp and two quarter pipes.

      Padel is a tennis-like sport that shrinks the court, lowers the net and lets you play the ball off the walls. As a result, it’s far more accessible than its forefather, giving you a pick-up-and-play alternative to make good on your Wimbledon-esque ambitions. More