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      6 Cardio Myths You Need To Stop Believing

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      Fact: cardio has great benefits: it strengthens the heart and lungs, reduces the risk of heart disease and stroke, lowers blood pressure, improves cholesterol and helps burn calories. Phew! Having said that, skipping, running and the rest isn’t a panacea – which hasn’t stopped all sorts of cardio myths from being perpetuated. Here, we explain the truth to the most common cardio myths – and how to make sense of the workout itself. Myth 1: Cardio speeds up weight lossFACT: Hours logged on those fast-paced gym machines are a surefire way to melt off the weight – after all, it’s the foundation of the cardinal rules of weight loss, right: fewer calories in, more calories out? Well, yes, but… not all weight loss is equal. “You may lose weight faster doing cardio only, but unfortunately it’s the wrong kind of weight,” says personal trainer Greg Justice.Cardio alone burns away both fat and muscle. FYI: losing muscle is the opposite of what you want since muscle is what burns fat all day long – even at rest. Besides that, it’s the key to longevity, as emerging studies are showing.For a lasting change, you have to integrate strength workouts into your routine. “Weight training builds lean muscle mass, which elevates your metabolism and burns more fat, even when you’re not exercising,” says Justice. But! If you’re dead set on getting your heart rate up, there are tons of ways to get the burn with the muscle gains. Justice recommends Metabolic Resistance Training, a hybrid method in which weight training is done at a fast pace, with minimal rest. One example of this double whammy: kettlebell training. Or, lean into these HIIT workouts, which blend resistance and weight training with fast-paced cardio:Cardio & strength workoutsMyth 2: If you can’t do cardio for an hour, it’s not worth itFACT: Flat-out not true. Repeat after us: all body movement has benefits – even in terms of calorie burn! What you can change? How efficiently you burn them. “You may be able to do steady-state cardio longer and burn more calories during that time, but the key is what happens after your workout,” says Justice.“By doing high-intensity interval training [HIIT], you incorporate intense periods of work with short recovery, so your metabolism is elevated and you’ll be burning kilojoules for up to 38 hours after your HIIT workout is completed.”If you prefer to pray at the altar of the treadmill, take heart. “The American Heart Association says that doing three 20-minute sessions of cardio at a vigorous intensity (like running) is the equivalent of doing five 30-minute sessions at a moderate level (like fast walking),” says exercise scientist Wayne Westcott. Even 10 minutes at a high intensity is beneficial. Plus, a study suggests that short, infrequent bouts of slow running can do your heart good. The lesson? Every minute counts as movement – and that’s beneficial. READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Myth 3: Fasted cardio burns more body fat FACT: This one comes from the idea that if your body doesn’t have readily available food kilojoules, it’ll dip into the body’s stored supply, shrinking that muffin top. Research bears out that the opposite is true: A 2011 meta-analysis concluded fat burn is consistent regardless of whether or not you’ve eaten before a workout. In 2014, another study confirmed this data. And other research shows a negative effect of muscle catabolism (muscle loss) from skipping a pre-workout snack or working out on empty. “Your body needs energy to perform and energy comes in the form of food,” says Justice. “I’m not talking about gorging yourself, but having a small snack before doing cardio can actually help you perform at a higher level.”Myth 4: You must stay in that “fat-burning zone” FACT: Like a lot of fitness fallacies, this cardio myth is half true. At a lower intensity – the heart rate deemed the “fat-burning zone” – you will indeed burn a greater percentage of your kilojoules from fat. The zone in question is typically between 64% to 76% of your maximum heart rate – but it depends on a number of factors, including your age. But before you go ahead and skip every treadmill workout, as Westcott explains, it’s total calories burned that matter for weight loss.The math: If you run at 11km per hour, you burn 25 percent of your kilojoules from fat, while walking at half that speed burns 40 percent from fat, says Westcott, citing past research. So far, walking has an edge.Bottom line: Working out at a higher intensity equals more kilograms lost. However, if you need to find the right formula for you (excess stress can push you away from fat-burning potential, no matter how hard you work), speak to a pro. READ MORE: No Need To Run! This Is The Exact Way To Burn Fat With WalkingMyth 5: Running means you’ve completed leg day FACT: If only that were true. Unless you’re doing full-on sprints uphill or cranking the bike’s resistance to the point where you can barely push the pedals, you aren’t getting much muscle-building benefit from your workout. So while you feel like your legs and glutes did some work, in order to get the awesome metabolic gains of building up those largest muscles in your body, you have to incorporate strength moves like squats, deadlifts, and lunges. Not only that, but strength workouts will make you a better runner and cyclist. “Back when I coached track at Penn State, our runners dominated the sport,” says Westcott. “We were the only ones at the time having our athletes strength-train. Now, of course, everybody does.”Myth 6: The more you sweat, the more fat you burn FACT: While this is a very novel idea that we’ve all tried at once point (black bag under your hoodie, anyone?), it’s not true – especially not when you understand what sweat actually is. It’s good to also understand that some people naturally sweat more or less than other people. Sweat is water leaving your body. It’s made up of electrolytes and a small amount of waste products – but none of that is fat. Sweat is, instead, a way for your body to regulate its temperature when it’s high. How the body actually burns fat? Through carbon dioxide that is breathed out of the body through rigorous exercise and by burning stored fat for energy – something that can only happen through a calorie deficit. If you’re looking to lose fat, look to your diet first and not only at sweating as much as you can. More

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      Your Easy 10K Training Plan And Tips To Crush It In Just 6 Weeks

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      So, you’ve aced a 5K and now want to work toward crushing a 10K race? Well, having an easy training plan and expert-approved tips makes it SO much easier to cross that finish line.Ready to get started? This plan, designed by running coach Kim Maxwell, is for beginners so no need to feel intimidated. The plan will ease you into running a longer distance, starting with a few 15-minute long runs. Most of the weekday runs take less than 30 minutes and the longest run tops out at eight kilometres. Totally doable, right?READ MORE: The Only Half-Marathon Training Plan You Need Per Run CoachesNow that you’ve downloaded the plan, let’s decode the terms Kim uses in the programme: The easy run:Don’t focus on speed/time, rather run slowly. The aim here is to improve your fitness. If you run too hard, you’ll throw out the week’s training.The tempo run:This prepares your body to deal with sustained running at a consistently hard pace. Your pace should be challenging, but comfortable – just below race-day pace.The easy run with pick-ups:Gradually increase your pace from your easy-run speed to 90 percent of a sprint speed by the end of the prescribed interval. Think of it as a skills session. It also deters from the monotony of the easy runs and promotes good form. For four kilometres: 4 x (800m easy + 200m pick-ups). You should be at a 90 percent sprint for the last 20m of each 200m interval.The time trial:This is a race, but focus on trying to hit an even pace at each of the kilometre markers. Start out at a moderate pace and finish strong. Record your time and the weather conditions on the day so you can track your progress and always use the same route – five-kay is a good distance.The turnover drill: Turnover is the number of times your feet hit the ground per minute. The higher the number, the less time you’re spending in the air. A turnover drill means measuring this – wait until you’ve hit your stride, then count how many times your right foot touches the ground in one minute and times by two. Slow down for a bit, then go again, trying to increase the number.The long run:As the name suggests – this is your longest run of the week. Focus on completing the distance rather than speed.Looking for more running tips? Here are 11 starter tips all newbie runners need to know. More

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      “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”

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      Perimenopause symptoms can be confusing and tough to deal with. The period, wherein ovaries gradually wind down their business, is marked with symptoms like changes in period cycles, hot flashes and night sweats, mood changes and weight changes. For 44-year-old Danielle Wium, this new change in her body marked the beginning of a transformative journey. Here’s her story.What led to Danielle’s weight gainDespite eating healthily and exercising often, Danielle Wium, then 41 years old, felt something was off. It was 2021 – who wasn’t feeling meh? – and Danielle, who’d had thyroid issues in her 20’s, presumed this was the problem. Added to this, “my weight was continuing to increase and I felt emotional and not myself,” she says. “I knew I needed to make a change and seek help.”Danielle visited Dr Ledivia Strauss at RevitaHealth, a Cape Town-based health-orientated organisation. “She is a compassionate and knowledgeable functional medicine doctor who specializes in supporting women through this phase of life,” Danielle says. After her consultation, her doc put her on a higher dose of thyroid medication.  Finally, she felt like she was out of the woods again. “By 2022, I had lost 10 kgs,” she says.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Danielle’s perimenopause symptoms startedThings were going swimmingly for a few years. But by October 2023, Danielle felt off once again. “ I did not feel myself,” she reflects. “[I had] brain fog, low energy, [I was] emotional and anxious.” She returned to Dr Ledivia, who proceeded to conduct an in-body scan. “My body score was not what I had anticipated,” says Danielle. Instead of revealing a glowing bill of health, they found that although she had lost 14kg over two years, Danielle had also lost 3kg of health-giving muscle, even though she’d been exercising five days a week. The scan also revealed a high body fat percentage.  READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”How Danielle combatted perimenopause symptomsConsidering Danielle was entering perimenopause, her doctor advised her about changes she could make. “This is when she advised me, considering I am in my mid-life phase, that I needed to include more weight training, less excessive cardio (this spikes my cortisol/stress hormone which contributes to storing abdominal fat),” Danielle explains.She was also advised to increase her calorie intake since eating less was contributing to a sluggish metabolism. Added to that, Dr Ledivia added some medication to ease the root cause of Danielle’s perimenopause symptoms: a light dose of bio-identical progesterone. “This helped me regulate my menstrual cycles again and help with my symptoms,” she explains.Danielle Wium, is strong and the fittest she’s ever been.

      But Danielle also did her own research – she wanted to know more about how her age impacted how she should approach food and exercise.

      She started doing tons of weight training and lowered the frequency of her cardio sessions. “[I focussed on] low reps, progressive overload and repeated the same exercises for at least four to six weeks, increasing the weight I was using instead of changing the programme,” she expands.

      As to Danielle’s diet, she leaned into counting her macros and made sure she ate the right amount of protein, carbs and fats. “I was under-eating and avoiding carbs, which is one of the reasons women can’t lose weight in perimenopause,” she says. “Currently I eat between 150-200 grams of protein a day and an average of 2600 calories a day,” she says. In her weight loss phase, she lowered that number to about 2300 calories a day.READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition TipsNow, her perimenopause is a breeze“When I started this health journey in October 2023, I did not think of weight loss,” reflects Danielle. “I wanted to feel better. The body transformation was a bonus.” And what a big bonus it was: “All my perimenopause symptoms improved, I lost visceral fat, I gained 4kg of muscle and lost centimetres all over. I have gotten so strong that I can now do pull-ups and push-ups easily. The best part for me? I’m the strongest and leanest I have ever been. At 44 years old I am in better shape than I was in my 30’s!”Because her transformation is so inspiring, Danielle is now helping other women around her who want to make changes too. “We have already seen amazing results with the changes they have made. That is extremely rewarding when you can help and guide others.” More

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      Total-Body Toning Spring Workout

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      When you’ve fallen out of the habit of making fit and healthy choices, it’s way too easy to give up on ever fitting into last summer’s dresses again. Cue a montage of takeaways and serious couch time – it’s not the most action-packed mix. But here’s a crazy idea: why not set yourself up for success? It comes down to forming a sensible – and realistic – plan for staying on track. First step: banish the “I can’ts”. Then commit to consistency with our fool-proof fitness strategy.This plan, created by personal trainer Adam Rosante, author of The 30-Second Body: Eat Clean. Train Dirty. Live Hard, couldn’t be easier: alternate between the strength-training and cardio workouts five days a week. Because both take just 30 minutes or less – and because you get two rest days each week to use whenever you need them – you can shave off kilojoules and get fit while still managing to get in some QT with the couch.Total-Body ToningThese dynamic moves build muscle and burn fat all over. Perform the first pair of exercises, moving from 1A to 1B without resting. Rest 60 seconds, then repeat the same pair twice. Continue to pairs 2 and 3 and repeat this pattern. Move 4 doesn’t have a “partner”, so rest for 60 seconds after completing all the reps, then repeat it twice. During week two, drop your rest breaks to 50 seconds; in week three, lower to 40 seconds and finish week four with 30-second breathers.1A DUMBBELL THRUSTERStand with your heels shoulder-width apart, toes turned out slightly. Hold a pair of dumbbells at shoulder level. Sit your hips back and lower into a squat (A). Press through your heels to stand, pushing the weights directly overhead (B). Pause, then return to start. That’s one rep. Do 12.1B SINGLE-LEG DUMBBELL DEADLIFT TO BICEPS CURLStand with your feet hip-width apart and hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Hinge forward at the hips to lower your torso while raising your right leg behind you (A). Squeeze glutes to return to start, then rotate your palms out and curl both dumbbells to your shoulders (B). Pause, then lower dumbbells back down. That’s one rep. Do six, then repeat on the other side.2A RESISTANCE-BAND PULL-DOWNLoop a resistance band around a high, sturdy object; kneel on the floor and grab the handles with each hand, arms raised directly overhead (A). Brace your core, then pull your elbows down to your sides, bringing the handles in front of your chest (B). Pause, then return to start. That’s one rep. Do 12.2B SIDE PLANK WITH REACH UNDERLie on your left side with your legs straight. Prop yourself up on your left hand so your body forms a diagonal line. Reach your right hand upward (A). Slowly tuck your right arm under your body (B). Return to start. That’s one rep. Do six, then switch sides and repeat.READ MORE: This Quick 15-Minute Morning Workout Is The Wake-Up You Need3A SUMO SQUAT TO HIGH PULLStand with your feet more than shoulder-width apart, toes turned out; hold a dumbbell in each hand, arms hanging in front of you, palms facing in. Sit your hips back and bend your knees to lower into a squat (A). Press through your heels to stand, bending your elbows to pull the weights up to your shoulders (B). Pause, then lower back to start. That’s one rep. Do 12.3B V-UPLie on your back, arms extended overhead (A). In one motion, brace your core and lift your chest and legs to sit up into a V, reaching your arms forward so they’re parallel to the floor (B). Slowly reverse the movement to return to start. That’s one rep. Do 12.READ MORE: Build Killer Abs With This Quick Core Workout4 DUMBBELL PUSH-UP TO ROWGet into push-up position with your hands resting on dumbbells, feet hip-width apart (A). Keeping your back flat, bend your elbows to lower your chest towards the floor (B); press back to start, then pull one weight up towards the side of your chest (C). Lower the weight, then repeat with the other arm. That’s one rep. Do 12. More

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      Build Killer Abs With This Quick Core Workout

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      Like strength training or running regularly, making sure you work your abs in the gym (or wherever you work out) is crucial. Abs don’t just look good in crop tops, they’re also key for overall balance, injury prevention and more. This quick core workout from onebhody owner Chantel Struwig is a speedy slot-in after your regular workout and burns so good. Chantel Struwig’s killer abs tips With abs like Struwig’s, we’ll take any tips we can! Here, she shares her go-tos when it comes to core workouts. Prioritise core workouts“I like to dedicate at least one designated day to core workouts but I’d like to say I train core /abs every day,” she says. Why? Because it’s that important. “I’m always engaging my core with everything I train. I like to focus a lot on core strength as I know how much it aids me in all my other exercises. Having a strong core really just makes life that much easier. How my abs have come to form and look is honestly just the tip of the iceberg!” Pair abs with cardio “I always do cardio and abs on the same day,” says Struwig. It’s a great way to make sure your muscles are gaining some strength in addition to building endurance and speed. And, it gives your legs and arms a break from the previous session’s heavy lifting. READ MORE: Sculpt A Great Butt With This Home Booty WorkoutThe quick core workout

      Do this workout once a week – or more, if you can, says Struwig, who aims to train her core “at least once a week.”

      Do each move, then move on to the next one, aiming to complete three or four rounds of each move.

      This quick core workout targets your abs in functional moves and engages your sides too. “I always want to improve my core strength to improve my overall gym performance,” explains Struwig.1/ Weighted sit-ups with alternating toe touchesDo: 10 – 12 reps on each sideA: Lie down, knees bent and arms at your side, with left hand holding a dumbbell. Stretch out your right leg.B: Crunch up and raise your right leg, reaching your left hand to touch your right foot. Hold, then return to start. C: Complete the set, then switch over to the other side and repeat. Make it easier: do the moves without the dumbbellsMake it harder: use heavier weights 2/ Elevated commandos Do: as much as you can in 30 – 45 secondsA: Get into a high plank position with your legs elevated on a low platform or stepper box.B: Dip one arm down into low plank position, then repeat with the other arm. C: Raise both arms into high plank, keeping your core engaged and braced throughout and never lowering or raising your glutes. Repeat until time’s up. Make it easier: eliminate the stepper box. Make it harder: add weights, either a plate on your back (of you can handle that) or add in dumbbells and do renegade rows after each commando. READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility3/ Incline reverse crunches Do: 12 – 20 repsA: Lie on an incline bench with arms overhead, hands holding onto the bar for support. B: Raise your legs up so your knees touch your face and engage your core throughout. C: Lower, then repeat. Make it easier: perform on a flat surface, like the floor. Make it harder: add ankle weights for increased resistance. READ MORE: This 15-Minute Full-Body Workout Is Perfect For Beginners4/ PlankDo: 60 – 90 second holdA: Get into a low plank position, bracing your core, neck in neutral, and butt in a straight line following your back. B: Hold for 60 – 90 seconds without compromising your form. Make it easier: sorry, girls, Struwig “would never suggest making it easier,” saying: “For some exercises, you really have to bite the bullet.” Make it harder: try holding the plank until failure. More

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      11 Starter Tips Every Newbie Runner Needs To Know

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      Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:1. Set a medium- and a long-term goalSet yourself a shorter-term goal, to provide the first motivation for running.2. Expect to get worse before you get betterThe body takes a while to adapt when you start out, so expect some days to go well, others not so well.3. Listen to your bodyParticularly early on, give your body every chance to recover and adapt, don’t force anything.READ MORE: Fix Your Running Stitch Instantly With This Crazy Simple Trick4. Pick comfortWhen it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.5. Alternate hard and easyAvoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.6. Eat small meals oftenThe practice of smaller meals more regularly during the day helps keep energy levels up.7. Look after your shoesMake sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.READ MORE: The Best Running Shoes For 5k, 10k And 21k8. Be on the lookout for over-trainingSymptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.9. Everyone needs speedRegardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.10. Variety is the spice of lifeAvoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.11. RestEveryone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running. More

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      This 15-Minute Full-Body Workout Is Perfect For Beginners

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      If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.

      Time: 15 minutes

      Equipment: Dumbbells

      Good for: Total body

      Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.

      Full-Body Workout by Betina Gozo

      Squat To Overhead Press

      How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. 

      Complete 15 reps, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Plank Row On Knees

      How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.

      Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Lateral Squat With Curl

      How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      RELATED: This Quick 15-Minute Morning Workout Is The Wake-Up You Need

      Full-Body Workout by Betina Gozo

      Standing Low To High

      How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.

      Full-Body Workout by Betina Gozo

      Leg Drop With Dumbbell Above Chest

      How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.

      This article was originally published on www.womenshealthmag.com  More

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      Fix Your Running Stitch Instantly With This Crazy Simple Trick

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      You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

      Stand Straight, Run Faster

      Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

      READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

      Fix The Stitch

      Use these two steps to get rid of that irritating pain and get back on your game.

      STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

      READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

      STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

      Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More