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      What Happens To Your Body When You Stop Working Out?

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      Even when you have the best of intentions, life sometimes gets in the way of a fitness routine. And whatever the reason behind it, the absence of workouts will cause your body to lose some of the progress it had made. Here’s what happens when you stop working out – in difference scenarios.
      #1 You stop working out because…
      You had a crazy month at work and stopped your usual four-day-a-week gym habit cold turkey.
      The effect on your body
      Doing a mix of strength training and cardio is optimal for weight loss or control, muscle building, and aerobic health. Stop for a month, and you may notice that some areas get softer, that you’re not able to lug as many heavy groceries, and that you get winded a little faster from taking the stairs.
      “In a study of beginners who exercised for two months, their strength increased by 46 percent, and when they stopped training for two months, they lost 23 percent – half the gains they’d made,” says exercise scientist Wayne Westcott, who points out that they were still ahead of where they’d be had they never trained at all.
      READ MORE: 5 Genius Treadmill Hacks That Shave Off More Kilos
      Further, the more fit you were to start, the slower the loss; a triathlete on a break may only drop five to 10 percent of her fitness level in a month or two. Still, when getting back into it, go easy. For strength training, start with about 75 percent of the resistance you’d been using – and increase as you feel you can. You’ll be back to where you were in probably half the length of time that you took off.
      #2 You stop working out because…
      You used to weight train like crazy, but for the past several months, all you’ve fit in is a few sessions a week on the treadmill.
      The effect on your body
      In this case, your aerobic health should be in good shape, though you may notice that your strength and muscle tone have diminished some. Without weight training, you’ve likely lost muscle mass and gained some fat, even if the number on the scale stays the same.
      READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
      “Surprisingly, research shows that longtime endurance runners lose muscle mass at the same rate – two kilograms per decade – as everyone else, including the sedentary,” says Westcott. “Running and other cardio activities don’t build or maintain muscle mass.” Add some strength back to your bod, and into your routine, to remedy that in short order by following that 75 percent guideline mentioned above.
      #3 You stop working out because…
      You ran a half-marathon, then gave yourself a few weeks to recover.
      The effect on your body
      A break like this isn’t a major problem aerobically for someone who was in really good cardio shape. “You’ll be down from your competitive edge, but it won’t take long to come back,” says Westcott. “Just don’t expect to come back at full-speed right away.”
      He recommends easing back in using your heart rate (the zones may have changed from when you were at your peak) and perceived exertion – a seven on a scale of one to 10. He also recommends strength training as a muscle-building complement to your cardio workouts.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      #4 You stop working out because… 
      You’ve been really into yoga but now miss the CrossFit you stopped a few months ago.
      The effect on your body
      Swapping one workout for another isn’t a bad thing, necessarily. Just know that if you go back to program “A” after doing program “B,” you may not be able to bring your A-game to “A” as you once could. “Unfortunately, training is very, very specific,” says Westcott.
      He points out that at the peak of his cycling career, Lance Armstrong was (very arguably) the best athlete in the world, yet when he took up marathon running, his first race was a respectable-but-not-remarkable three hours.
      In the case of bodyweight training (yoga) versus weight training (CrossFit), expect your strength to be down when you first return to the gym. Which isn’t to say you should stop your Oming – no reason you shouldn’t have both in your repertoire.
      READ MORE: 3 New Functional And Fashionable HUAWEI Wearables You Need RN
      #5 You stop working out because…
      You got injured and haven’t been able (or wanted) to work out at all for six months.
      The effect on your body
      In this case, you’ve definitely lost muscle and gained fat (as if getting hurt wasn’t bad enough!), especially if your everyday activity level was affected in addition to the lack of workouts.
      “Once you’re cleared to exercise, you need to return very slowly, very light,” says Westcott. “Half or less of what you once lifted may be too much; go way down and find a resistance you can do with good form and without pain for 10 to 15 reps.”
      If you know you’re going to be sidelined (or currently are), he recommends upping your protein intake in your diet to help reduce loss of muscle mass during your time off.
      This article was originally published on www.womenshealthmag.com More

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      The Softest Fabric For Your Toughest Workouts

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      With workout gear acceptable and comfortable in all day activities way beyond the gym, it’s become a focus of active people to seek out the best gear that feels as good after your exertions as it does while working up a sweat.
      Like Suede On Your Skin
      The secret to success in this crossover of comfort comes down to how the gear feels on your skin. Under Armour has created Meridian fabric with that precise goal – to feel soft on your skin during and after a workout. A technical quick-dry hybrid fabric that lets you go hard without losing that super-soft feel.
      It’s a sensation to the skin you never knew you needed but can’t imagine wearing anything else once your feel it. This specially engineered fabric delivers a unique type of softness that can still wick sweat like a champ. 
      All Day Comfort
      With the realisation that soft just for the sake of comfort is not good enough, numerous rounds of research and development were used make sure comfort and workout versatility are priorities. The result is the  softest performance gear to date from Under Armour.  The impressive collection is ideal to wear to any fitness class, from spin to yoga to pilates, but is  also so flexible, lightweight and soft, that you  won’t want to take them off once you get home. 
      “The Under Armour Meridien legging is absolutely phenomenal. Moving in them feels  like they weren’t even there. Even while sweating, they still just felt really comfortable.”, says Rachel Garcia, Pro Softball Player.
      The ‘SOFT YOU CAN SWEAT IN’ collection’s notable promises include:
      SERIOUSLY SOFT Under Armour brushed the surface of the fabric to an ultra-soft finish for our softest feel yet.
      LASTING COMFORT Wicks sweat and stays comfortable, especially in those high-friction zones.
      FLEXIBLE PERFORMANCE Super-breathable, lightweight stretch goes everywhere you do.

      The ‘SOFT YOU CAN SWEAT IN’ collection includes a wide range of gear and also features the new UA Smartform Evolution Bra. The new ‘must have’ bra delivers strategic support, tailored for medium-support activities like cycling, weight training & boxing. Bending, jumping, and squatting can make your clothing shift or slip as you move, The UA Smartform fabric can help your clothes adapt to your movement moulding to the shape of your body which may help keep them from slipping or shifting during workouts.              
      The new ‘SOFT YOU CAN SWEAT IN’ collection will be available at Under Armour Brand House stores nationwide as well as online: www.underarmour.co.za More

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      Beach Body Workout: Tone Up With Just These 5 Moves

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      If you’re looking to tone up and get in tip-top shape before hitting the beach or bar, look no further than this beach body workout. Top trainer Chris Powell and weight-loss expert Christine Gerbstadt came up with this genius workout that’ll target your butt, hips abs and arms in just five moves.
      How To Use This Beach Body Workout
      Do as many reps of exercise 1 as you can, in one minute. Immediately move on to exercise 2 for one minute. Rest for 15 seconds, then repeat both moves. Rest for 15 seconds, then proceed to exercises 3 and 4. Rest for 15 seconds, then finish with one minute of the turbocharger.
      1. Goblet squat
      Hold a dumbbell vertically at chest height, both hands cupping the dumbbell head (A). Keeping your chest up and core tight, sit your hips back and bend your knees to lower your body as far as you can towards the floor (B). Pause, then press through your heels to quickly return to start.
      READ MORE: Try This 7-Minute Fat-Blasting Workout
      2. Walking lunges
      Stand with feet hip-width apart and hands on your hips (A). Step forward with your left leg and slowly lower your body until your left knee is bent at least 90 degrees (B). Pause, then push back up, walk your back foot forward and drop into a lunge. Continue lunging on every step.
      3. Leg levers
      Lie face-up, arms extended in line with your shoulders and palms facing up. Raise your legs until they’re perpendicular to the floor, knees slightly bent (A). Brace your core, then take three to five seconds to lower your feet as close to the floor as you can (B). Reverse the move to return to start. That’s one rep.
      READ MORE: 5 Genius Treadmill Hacks That Shave Off More Kilos
      4. Hamstring bridge
      Lie face-up with knees bent and arms at your sides. Next, place your heels on a chair or step (or use a stability ball to make it harder) (A). Squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees (B). Return to start.
      READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy
      Turbocharger: Thruster
      Hold a pair of dumbbells at shoulder height, palms facing each other, and stand with your feet shoulderwidth apart (A). Sit your hips back to lower your body until your thighs are parallel to the floor (B). In one explosive motion, press through your heels to stand, pushing the weights up directly overhead (C). Then reverse the movement to lower into the next rep. More

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      5 Genius Treadmill Hacks That Shave Off More Kilos

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      If you’re trying to lose weight but run at the same speed and incline every time you hit the treadmill, you can run right into a rut that’s boring and lacking in kilojoule-torching power. The good news is jogging on the treadmill can go from a tedious trek to a quick fat-burning session. All it takes is a bit of know-how and strategic programming that’ll not only improve your speed, but your weight loss capacity, too.
      1. Mix It Up
      Exercise’s role in weight loss may seem easy: To lose weight, you need to burn more kilojoules, says Janet Hamilton, an exercise physiologist at Running Strong. You can do that by upping your intensity or your duration. The problem is that if you work too close to your maximum heart rate, you might tire out too quickly. But if you run slow and steady you’ll have to go a long time to see results.
      The happy medium is variety, says Hamilton. On some days, take your usual 20 to 30 minutes a little bit faster. On other days, go longer and slower – for about an hour or so.
      READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
      2. Master Your Speed
      Intervals – or short bursts of sprinting sprinkled throughout a workout – are one of the easiest ways to cut time off your workout (score!) and centimetres off your waist. In fact, a study in Medicine & Science in Sports & Exercise found that ladies who ran hard for two minutes (then slowed down for three minutes) burned more kilojoules the day after their workout than those who went the slow and steady route.
      What’s even better: They dropped four per cent of their body fat in the coming weeks. The group who did low-intensity, steady workouts didn’t lose any.
      Start with intervals in 1:2 or 1:1 ratios, says Hamilton. That means upping your speed for 30 to 60 seconds, then dropping it for the same amount of time or double that. Choose a speed that’s an effort you could hold for between two and five minutes, says Hamilton. You want to feel invigorated, not exhausted. You can build up to higher intensities, but how hard to go all depends on your experience – so first check out where you fall with this new treadmill workout you have to try.
      3. Do Hills the Smart Way
      Up your incline, up your kilojoule burn – it sounds simple. Unfortunately, running or walking on a steep incline can be hard on your body. “Most people instinctively know that, but when we get on the treadmill, we lose that common sense, crank up the incline, and hold on for dear life,” says Hamilton.
      READ MORE: How To Get A Strength-Training Workout On The Treadmill
      Instead of setting the incline and forgetting it, pretend you’re outside, says Hamilton. Learn to go up a hill at the same effort you’re going at a flat road. That might mean dropping your speed a little, but “this is an opportunity to build strength in your hips and legs, working them a little harder.”
      You can also try incline intervals, she says. Crank the incline up between 2 and 4 per cent for one to two minutes, let your speed drop 0.1 or 0.2, then bring your incline back down to 0 for that same amount of time and repeat. Once you’ve mastered maintaining your effort on a hill, work to maintain speed.
      4. Some Days, Just Keep Going
      We’ve all had those miraculous days where eight kilometres feels like four. “Just doing a longer workout will burn about 50 percent more kilojoules,” says Hamilton. Instead of running for 30 minutes, going for 45 increases your duration and calorie burn by 50 per cent. While this isn’t a good everyday technique (hello, boredom and plateaus), switching up your routine with some longer runs is a great way to up your kilojoule burn without a ton of effort.
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      5. Don’t Ditch Other Workouts
      Research published in The Journal of Applied Physiology suggests that the best way to lose weight isn’t doing the same routine over and over again. Finding the perfect mix of resistance training, intervals, endurance, and stretching will help you meet your goal faster. More

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      Find A New Way To Move With This GPS Smartwatch

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      With up to 11 days of battery life, you won’t have to take off your watch every night to charge it, which means a more complete 24/7 picture of your health.
      With this Fitness aligned smartwatch you get heart rate, sleep score, stress tracking, Body Battery™ energy levels and a lot more. The watch comes with 25 preloaded sports apps for indoor or outdoor activities, you can try something new, including running, cardio, strength, HIIT and more.  
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      Many of us choose to exercise between our work day or other commitments so thankfully you need never miss a call or text as smart notifications are delivered to your wrist when paired to your Apple® or Android™ smartphone.
      Look and Feel
      The Venu Sq 2 smartwatch has a sleek design that’s suited for every outfit and every part of your day. Its bright AMOLED display and optional always-on mode mean you can see everything with a quick glance. From a durable Corning Gorilla Glass 3 lens to the lightweight aluminum bezel and comfortable silicone band, this smartwatch was made to keep up with your lifestyle.
      Stress, Menstrual Cycle and Breathing
      You can track your menstrual cycle or pregnancy. Log symptoms, get exercise and nutrition education. Even see and log details on your wrist with the Women’s Health Tracking app. Find out if you’re having a calm, balanced or stressful day with continuous tracking. Relax reminders will even prompt you to do a short breathing activity when the watch detects stress and will then assist you to relax or focus with breath work activity while tracking your stress and respiration to help you get a better understanding of how you’re breathing.
      If you are looking for some insight and guidance to integrate your watch into a schedule to get fit, fast, strong and healthy, you can dive into the free workouts, running schedules and training plans, all complimented by a Garmin virtual coach.
      Buy the Garmin Venu Sq 2 HERE
      *In Partnership with Garmin More

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      10 Ways To Motivate Yourself To Hit the Gym After Work

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      By Ashley Oerman
      Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
      1/ Turn Your Gym Motivation into Office Décor
      Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
      2/ Eat Breakfast
      Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
      READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
      3/ Keep Lunch Light
      Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
      And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
      4/ Pack A Snack
      If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5/ Take Advantage of Your Tech
      Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
      6/ Change into Your Exercise Gear Before You Leave the Office
      When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
      7/ And Leave Things at the Office
      If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
      8/ Use the Buddy System
      Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
      9/ Treat Treats as Gym Motivation
      Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
      10/ Set the Bar REALLY Low
      If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
      This article was originally published on www.womenshealthmag.com More

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      It’s Time For The Virtual Nedbank Runified Challenge

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      It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
      Virtual Goal  
      The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

      Join A Group Run
      The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
      Durban 
      Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
      Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
      Johannesburg 
      Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
      Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
      Cape Town 
      Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
      Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
      Join the Nedbank Running Club on Strava
      From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
      Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
       Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
      If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
      *In Partnership with Nedbank More

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      Eleven First-Time Female Marathon Runners On A Journey

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      Empowering Change 
      In what has become an inspiring insight into each ladies’ deeply personal reasons for wanting to conquer their first marathon, the adidas Beyond Impossible Campaign has unfolded with the aims of empowering and encouraging the female community to lean on the sport of running for the purpose of bringing positive change into their lives. 
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      The eleven ladies have been on a 16-week training program, under the watchful eye of Kathleen Shuttleworth, a Cape Town based running coach who specialises in middle to long-distance training. And even though the end goal is to complete the Marathon, there’s been a strong focus on building a sense of community, ensuring that the journey has been both supportive and enjoyable despite the challenge. 
      Commenting on the spirit amongst the group, Coach Kathleen said, “It’s been such an honour coaching and getting to know the ladies. Their dedication and enthusiasm to the program have been evident from day one. They’re a truly inspiring group of women, and I can’t wait to see each lady cross the finish line!”
      Zoë Brown, Ncebakazi, Kay, Leatitia, Shaakirah, Tracey, Yentle, Ashleigh, Melissa, Jana and Lenise were followed on their journey with beautifully shot 90 second individual videos, as well as a four-part documentary series detailing the 14-week journey of these courageous women.
      Follow the @adidasZA #BeyondMyImpossible #ImpossibleIsNothing conversation on Instagram, and be sure to keep an eye out for these special ladies along the route on race day – they’d love your support!
      *In Partnership With adidas More