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      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

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      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Fitness Advice HIIT HIIT Workouts Total Body Workouts More

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      How To Adapt Your Fitness and Nutrition For Every Age

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      30s: The decade to… optimise your prime
      So your face has a few more lines, your hairline some silver intruders and your list of responsibilities… let’s not go there. But arm yourself with some essential skills and you’ll enjoy your best decade yet.
      Support your fertility
      If you’re looking to start a family now or later, there are practical steps you can take. Here, consultant obstetrician and gynaecologist Dr Larisa Corda and nutritional therapist Melanie Brown walk you through the essentials.
      Mind your movement
      “Sitting down all day can reduce blood flow to the ovaries and uterus, so stand up as much as possible,” says Brown. Be careful about overexercising, too. “Exercising too intensely for too long can increase levels of cortisol in the body, which can be a barrier to conceiving.”
      Mitigate stress
      “This is essential if you’re looking to get pregnant,” says Dr Corda. Plot out your stressors on a page, then note the things you can’t control (an unwell parent, for example), the things you can take steps to address (long working hours) and the things you can fix without much hassle (too many plans).
      Reach your body’s happy weight
      “If you’re overweight or obese, take sustainable steps to reach a healthy weight,” advises Brown. “If you’re underweight, increasing your body fat will signal to your brain that your body can support a pregnancy.”
      Eat for balance
      “It’s important to consume enough complex carbs,” notes Brown, who points to research indicating that they promote ovulation. “You need good fats for fertilisation, and quality protein provides the building blocks to eggs.”
      Panic stations
      As the responsibilities start to bite in your thirties, you’re more vulnerable than ever to anxiety-based mental health problems, such as panic attacks. Use our expert-backed timeline to dial down the intensity.
      0 to 3 mins 
      What’s happening: A panic attack occurs when the mind makes a negative interpretation of normal events. When your boss sets you an impossible deadline, for example, your hypothalamus activates your pituitary and adrenal glands, causing stress hormones adrenaline and cortisol to flood into your system: the fight-or-flight response. The result? Shallow breaths, an accelerated heart rate and trembling.
      Your defence: A US study found that refocusing the mind on simple tasks can calm you down. The solution can be as mundane as counting the number of tiles on your office ceiling until the panic passes.
      3 mins to 2 hours
      What’s happening: Adrenaline has a half-life of three minutes, so the initial panic soon passes – your breathing normalises and your heart rate falls. Cortisol, however, sticks around for longer. It can take two hours for your more chronic feelings of stress to subside.
      Your defence: Take a 10-minute break and divert your attention to what’s around you, even if it’s just your neighbour taking the bins out. Your cortisol levels will fall and you can return to a more even keel. Ahhh…
      1 week 
      What’s happening: Anxiety can easily extend beyond a specific stimulus and its chronic form can leave your hypothalamus in a state of constant agitation. It’ll keep releasing adrenaline and cortisol and, with levels set to surge at any point, the simplest upset can burst the dam.
      Your defence: In severe cases, doctors may prescribe you anti-anxiety medication, along with beta blockers, to steady your heart rate. Omega-3 fatty acids in oily fish can curb adrenal activation caused by stress and there are cortisol-slashing B vitamins in legumes, meat and eggs. Plus, a run produces mood-boosting endorphins while using up extra adrenaline.
      Nutrient to know: healthy fats
      Found in olive oil, avocado, nuts, mackerel and anchovies, they’re hallmarks of the Mediterranean diet, which studies suggest can reduce your risk of heart disease. That shoots up in your forties, so take pre-emptive steps now. Doubts remain about the effectiveness of supps, so stick to natural sources. More

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      10 Insanely Challenging Yoga Poses That Build Serious Strength

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      There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness , USA who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)
      First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

      The Benefits of Hard Yoga Poses
      You’ll learn more about your practice.
      “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”
      You’ll hone functional strength.
      “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.
      You’ll finesse your proprioception.
      Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

      The Hard Yoga Pose Prerequisites
      Don’t Take Yourself Too Seriously.
      Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”
      Bail Like A Kid.
      Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.
      Really, Really Warm Up.
      The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.
      Take Videos or Photos.
      “Sometimes in my head I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”
      Practice—And Consider Pro Help.
      Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

      1. Camel Variation

      Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

      2. Peacock Pose

      Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them—keep them super active in this pose.

      3. Tripod Headstand Variation

      Expert Tip: Work on you scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands on its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

      4. Eight Angle Pose

      Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

      5. Baby Grasshopper

      Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift off). Lean towards the right inner arm and use core muscles to hold the body still as the left hand grabs right big toe.

      6. Baby Crow Pose

      Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

      7. Split Pose Variation

      Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

      8. Side Plank With Big Toe Grab

      Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

      9. Bound Forward Fold

      Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

      10. Fallen Compass

      Expert Tip: This tricky “fallen” variation marries Compass and Bridge poses. Warm up the hamstrings and lateral bending as much as possible before attempting.

      The article 20 Hard Yoga Poses That Build Serious Strength And Confidence was first published on Women’s Health.

      READ MORE ON: Difficult Yoga Poses Fitness Tips Yoga More

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      15 Best Running Shoes for Women + How to Pick The Right Trainers for You

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      Finding the right running trainers for you is just as important as correct form and technique. (And, yes. That includes getting your running warm-up and cool-down done, too. No skipping!). Plus, with it being a new year, it’s a pretty good time to treat yourself and get all kitted out.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Why are good running shoes so important?
      Making sure you have the right running shoes is a point certified strength coach and footwear expert Emma Kirk-Odunubi stresses, especially because different runs demand different footwear:
      ‘As your distance increases many people generally want to increase the cushioning level of their shoe. For (postponed) half marathon or marathon runners, having greater cushioning over longer distances can have its benefits.’
      But we get it: good running shoes are an investment and the price tag can often exceed what you’d budgeted to spend on new takkies. With that in mind, we’ve rounded up a mix of the best women’s running trainers so you can shop to your feet and budget’s content.
      What to look for in running shoes for women

      Cushioning: This helps the ground feel softer underfoot and encourages ground-contact stability.

      Weight: Lighter shoes typically have less cushioning, giving an increased rebound off the ground. They’re designed for speedy splits and powerful runs. For longer distances choose heavier shoes with more cushioning.

      Drop: This is the difference in the cushioning level from the rear foot to the forefoot. The lower the drop, the more conducive the shoe is for a speedy running style. Speed shoes will tend to have around a 4mm drop.

      READ MORE: How Much Muscle You Build Running Ultimately Depends On How You Run
      Best Cushioned Running Shoes
      1. HOKA Clifton 8

      Best for: Long distance training
      Weight: 215g
      Drop: 5mm
      How much? R2 599.95

      The Clifton 8 from Hoka are a dreamy neutral, cushioned shoe that gives you consistent support without weighing you down. Perfect for taking on longer distances, they offer a stable ride as you pound out the kilometres.
      ‘They’re a shoe I don’t think about being on my feet and I mean that in the best possible way. I can run for [kilometres] and [kilometres] of marathon training without feeling the time in my feet,’ says runner Francesca Menato. ‘There’s enough bounce that you don’t feel like you’re missing out on something super responsive, but mostly they’re an incredibly comfortable shoe.’
      You can wear them for any distance but they’re not designed to give you as much bang for your buck if you’re trying to knock out a 5km PB. That said, they’re a great all-rounder.

      2. Nike Air Zoom Pegasus 38

      Best for: All-round training
      Weight: lightweight
      Drop: 6mm
      How much? R2 399.95

      Runners LOVE ‘workhorse with wings’ Nike Pegasus trainers. A bounce around in these will have even the most tentative of joggers drawing up their marathon training plans. Signature responsive foam, a breathable upper and a wider fit at the toes mean you can clock up distances comfortably and recover swiftly, ready to take flight again.
      Having tried every type of Nike ‘Pegs’ since the 32s, Francesca Menato, took these for a spin.
      ‘I was in a committed relationship with the Pegs for years but we had to part ways a few iterations ago as they made the sole firmer and the shoe base narrower. So, sceptical but always hopeful, I tried the Pegasus 38. They may just be the middle ground between the old and new. A wider shoe with an update to the lacing, these feel secure and comfortable.’
      ‘For me, they take the term “neutral shoe” to the next level. They feel like the running trainers you could truck along in for [kilometres] and [kilometres].’
      Nike Air Zoom Pegasus 38R 2 399.95BUY NOW
      3. Adidas Ultraboost 21s

      Best for: Road running
      Weight: 340g
      Drop: 10mm
      How much? R3 599

      Here are the specs you need to know before adding to basket – a sock-like fit with 6% more cushioning than previous Boost iterations; Primeblue material made with Parley Ocean Plastic (Adidas’ recycled high-performance fabric) and no virgin polyester; supportive heel counter and 115% increase in forefoot bending stiffness to make them your most responsive trainers yet.
      Be aware, they are heavier than the UB20s and as such definitely lend themselves to easy, longer mileage over a speedy 5k.
      Adidas Ultraboost 21sR 3 599BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      4. Saucony Ride 14

      Best for: All-round training
      Weight: 238g
      Drop: 8mm
      How much? R2 649

      Lighter (and faster) than previous models these stealth-cool women’s trainers signal you know your sport. Designed with a durable outsole and PWRRUN cushioning, you’ll be springy, supported and stable as you get going. A firm run-favourite of Fitness Writer Morgan Fargo, these shoes are basically everything we love in a running shoe and more. Cheers, Sauc’.

      5. Asics Novablast 2

      Best for: Neutral runners who want extra propulsion
      Weight: Lightweight
      How much? R2 499

      If you’ve ever wanted to feel like you’re running on a mini-trampoline – in a brilliant way – these Asics Novablast will do that and then some. The propulsive nature of the foam midsole means every step you put in will be energised, cushioned and keep you trucking on when the kilometres rack up.
      Shave seconds off your 5k, stay cool with a breathable upper or just enjoy the feeling of running on more cushion than you thought possible – Novablast are the running shoe for you.

      6. HOKA Carbon X 2

      Best for: Distance racing (and other bouncy long runs)
      Weight: 198g
      How much? R3 499.90

      You say cushioned, HOKA says cushioned. Another trainer that utilises the carbon plate, these shoes feel less aggressive in their propulsion than some of their counterparts. So, if you like the idea of super light, bouncy running shoes that secretly give you a helping hand in turning over your feet, we’ve found them. Ideal for springing your way through longer kilometres.

      7. On Running Cloudflow

      Best for: 10km race training
      Weight: 235g
      Drop: 6mm
      How much? R2 899

      A newer ON Running shoe, the Cloudflow, combines their Helion™ super foam along with a curved heel for ‘better hold, durability and comfort.’
      Basically, they’re going to feel light on the top of your foot, super cushioned underneath and cool thanks to the ventilated mesh. The new rubber traction base will also keep you more stable on slippery wet roads.

      READ MORE: This Is What Running In A Face Mask Does To Your Skin
      8. Nike Air Zoom Tempo Next %

      Best for: Speed training
      How much? R3 899

      Designed to go the distance, this Nike iteration of the cult-followed Next % trainers are the everyday companion for comfort and durability. The visible Zoom Air unit (the round disc) gives springy cushioning while the Nike React technology in the heel is lightweight to help keep your stride as efficient as poss.
      Be aware these are designed specifically for shorter ‘tempo’ runs. Hence the name. If you’re looking for an all-rounder, check out the Nike ZoomX Invincibles below.
      Nike Air Zoom Tempo Next %R 3 899BUY NOW
      9. New Balance Fresh Foam 1080v11

      Best for: Beginner distance running
      Drop: 8mm
      Weight: 230g
      How much? R2 599.90

      Cushioned, stable, lightweight – three words we love to hear when it comes to trainers that’ll more than do the job. A running staple, New Balance Fresh Foam is a style that’s been around for aeons – fortunately for us, they just keep making it better. This latest style has enough support for long-distance runs whilst the foam and cushioning helps you pick up speed too.
      New Balance Fresh Foam 1080v11R 2 599.90BUY NOW
      10. Skechers Max Cushioning Premier

      Best for: Runners on a budget
      Weight: 213g
      Drop: 6mm
      How much? R1 499

      Skechers Max Cushioning Premier shoe adds extra comfort to your run (without weighing you down in the process) while letting tired feet breathe as they work. Cushioned, lightweight and breathable, these gems come in at under R1 500.
      Skechers Max Cushioning PremierR 1 499BUY NOW
      11. Nike ZoomX Invincible Run

      Best for: Injury-prone runners
      Weight: 253g
      Drop: 8.4 mm
      How much? R3 499

      One of Nike’s most popular running shoes for women (The React Infinity Run Flyknit 2) has had a revamp: enter the Nike ZoomX Invincible Run women’s trainers.
      ‘Injury plagues runners of all levels and it can be something that stops people from joining the sport or rejoining post-injury,’ says Brett Holts, VP of Nike Running.
      So what makes these so special? According to the brand, it’s ‘The Nike ZoomX foam, [it’s] our most responsive and soft foam—and we used a lot more of it than you’d find in most everyday Nike running shoes.’ They counteract the instability that comes with extra foam with the ‘rocker’ shape.
      After 12 weeks of testing, Nike found that these trainers had similar results to their predecessors. A study conducted by the BCSMRF showed that runners wearing those shoes had a 52% lower injury rate than those wearing the control shoe. So, if you’re constantly bemoaning a sore-this or a pulled-that, it might be time to invest in some kit that quite literally was made for the job.
      Francesca Menato was a bona fide Infinity React super fan and can attest that this latest iteration is just as bouncy and that the increase of a few grams can’t be felt. Nike wants to ‘make running feel easy’. In these, it’s certainly easier.
      Nike ZoomX Invincible RunR 3 499BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      Best ‘Smart’ Running Shoe For Women
      12. Women’s UA Flow Velociti Wind Running Shoes

      Best for: Neutral runners who like to track their stats
      Weight: 227g
      Drop: 8mm
      How much? R3 499

      Under Armour’s speed-friendly running shoe comes with a personal running coach that when connected to MapMyRun™ tracks your stride length, cadence and pace and coaches you in real-time. As for the shoes, these kicks are designed for shorter, sharper sessions but unlike some running trainers designed for speed work, they still come with decent cushioning. The sole is shaped with a slight rock to propel you with every stride. Why thank you.
      Women’s UA Flow Velociti Wind Running ShoesR 3 499BUY NOW
      Best Road Running Shoes For Women
      13. Saucony Endorphin Shift

      Best for: Runners looking to up the distance
      Weight: 269g
      Drop: 4mm
      How much? R2 799.90

      So. You’ve completed the Couch to 5k app, you’ve been running on the reg and you’re looking to take it to the next level. These are the shoes for you. The Saucony Endorphin Shift promises to make every run feel easier – and it really delivers. How, you ask? The PWRRUN cushioning feels super plush, and the SPEEDROLL technology enhances each and every stride to keep you moving forward.
      Saucony Endorphin ShiftR 2 799.90BUY NOW
      14. Brooks Running Ghost 14

      Best for: everyday road runners
      Weight: 255.1g
      How much? R2 599.90

      Designed for a soft and smooth ride these Ghost 14’s are perfect for road running, with the midsole offering you that easy, comfortable glide from landing to toe-off. The cushioning isn’t too squishy either so you still feel supported and, importantly, won’t even notice the transitions as you run.
      Brooks Running Ghost 14R 2 599.90BUY NOW
      Best supportive running shoes for women
      15. Saucony Guide 14

      Best for: Cushioned support
      Weight: 244g
      Drop: 8mm
      How much? R2 799.90

      Looking for extra comfort when you run? The Saucony Guide 14’s are the kicks for you. Reliable, cushioned, with a fluid feel from heel to toe, you’ll be supported your whole run long. Plus, with reduced bulk, you’ll feel light and free as you stride. Love that.

      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Fitness Advice Fitness Gear Running WH Tests It More

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      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

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      The Wellness Gift Guide: WH Editors’ Wish List Picks

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      A wellness gift guide? That’s right. Okay, it’s been one long year and you deserve everything. You and yours have earned the right to some great wellness gifts this holiday season, just for making it through the year. And since wellness can take many forms, there’s gifts for everyone; adventurers and beauty junkies, athletes and techies. We’ve curated some of our favourite things. In this lil’ gift guide we’ve picked items that pamper and look out for your well-being. From our WH family to yours.
      Running shoe
      Adidas Ultraboost 22. Fact: more than 50 percent of runners are women, and yet most running shoes are created with the male form in mind.  Tapping into an online database of 1.2-million female foot scans, the Ultraboost has been refined and re-engineered to create a 360-degree female fit. “The UltraBoost 21 was one of the most comfortable running shoes I’ve worn. The UltraBoost 22 tops that. This is such a cool motivation to lace up and go for a run. I’d recommend these to any female runner looking for a comfortable way to get in or get back to running. Plus, the sustainable aspect of this shoe really makes me feel good. Designed with our oceans in mind, it includes a natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic.” – Gotlhokwang Angoma-Mzini

      READ MORE: 16 Super-Stylish Stocking Fillers & Gifts Under R150 – That Aren’t Socks
      Smartwatch
      Garmin Lily Smartwatch. It wouldn’t be the perfect WH list without a smart watch, and this one takes the cake. “I’ve spent a few weeks reading and getting to know the Garmin Lily and found out it’s got major features in such svelte form.” It tracks your heart rate, stress, hydration and your menstruation cycle. When you want to relax or focus, you can start a breath work activity, and this watch will track your stress and respiration to help you get a better understanding of how you’re breathing.- Gotlhokwang Angoma-Mzini

      Garmin Lily SmartwatchR 5049BUY NOW

      A good book
      Vibrate Higher Daily Live Your Power by Lalah Delia. “I’m learning to sift through what should and shouldn’t bother me, while keeping my energy consistent at all times. I have been eyeing this book for a while, and think it will be such a great addition to this new journey.” – Kemong Mopedi

      Bike
      A Raleigh 26″ Comfort Cruiser Bicycle. Like the name says, this is an easy-cruising laid-back comfort bike. You get a truly comfortable bicycle thanks to the thick padded saddle with memory foam. You’ll hardly feel any bumps. “I’m finally ready to get over my fear of riding — don’t ask! [chuckles]” – Kemong Mopedi

      Raleigh Comfort Cruiser R 2499BUY NOW

      Pocket knife
      Victorinox Classic Swiss Army Pocket Knife. The Swiss Army Knife is still an icon of sleek functionality. It has 7 functions — including scissors, a nail file and a screwdriver. Victorinox is famous for their high-carbon stainless steel blades, which hold exceptionally good edges and can easily be resharpened. “Great for cutting bagels on the beach or zip ties when travelling. Essential and multifunctional.” – Pia Hammond

      Victorinox Classic Swiss Army Pocket KnifeR 349BUY NOW
      Comfortable sneaker
      Nike Air VaporMax 360. Looking to add a fashion-forward bit of style to your look? This retro-inspired sneaker (yes, 2000s is retro now) gives remarkable and unquestionable underfoot comfort. It features a full-length foam midsole and VaporMax Air unit giving you remarkable underfoot comfort. “I’ve always loved VaporMax, they look like a soccer shoe hybrid, strong and good grip. And they just look badass.” – Pia Hammond

      NIKE women’s Air VaporMax R 3999BUY NOW
      Styler
      Dyson Airwrap styler. The price tag might make you hesitate but believe us, this is as good a hair tool as you can get. Dyson’s Airwrap was the most awarded hair tool in 2019. It comes with 6 attachments; a pre-styling dryer (goodbye hairdryer), a firm smoothing brush (goodbye straightener), a soft smoothing brush, a round volumising brush (goodbye 80’s curlers), 30mm barrels for voluminous curls or waves and 40mm barrels for loose curls or waves (goodbye curling iron). You’ll get hairdresser quality hair in no time and at home. Need to see it in action? Check out the blowout tutorial below. “Hello new BFF” – Kelleigh Korevaar

      Dyson Airwray styler R 11499BUY NOW

      READ MORE: Find Spring In A Bottle With These 6 Floral Fragrances
      Jewelry
      RVLRI Trust Gift Box. After being a “silver jewellery girl” for as long as I’ve adorned myself in metals, I’ve recently matured into a “gold jewellery girl”. Yes, very scandalous. That means I’m trying to find everyday gold staples that don’t break the bank. Enter RVLRI. Their Trust gift set contains a watch, circle of life pendant necklace and intricate circle earrings. That’s half your jewellery sorted in one beautiful box! And at a really great price, too! Who wouldn’t be stoked to receive this? – Kelleigh Korevaar

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      Yoga Moves That Bonnie Mbuli Swears By

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      “The quickest way to bring my mind and my soul into alignment is to discipline my body. If I discipline my body, I’m more likely to choose the right meal after I’ve worked out. I’m more likely to go and pray because I feel good. I’m more likely to make a better decision about something I need to do concerning work. I’m highly likely to have more energy to do the things I’m supposed to do. I’m more likely to look at the world in a positive way. So I use exercise as a tool for mastering myself,” enthuses the 42-year-old actress and author. The mom of two boys, who covers our Jan/Feb 2022 issue shares that she’s learnt that mind, body, soul and spirit are all aligned. She adds, “When one is out of whack, all of them get scattered!”
      Here are Bonnie’s go-to yoga moves. Get ready to feel calm, strong, and bendy.
      Downward Dog

      Bonnie’s Take: “It’s a superb hamstring stretcher – and mine are always tight! There’s also something about this position that forces me to fully face myself.” 
      Master It: Start in a high plank. Lift hips up and back, sinking heels toward floor, until body forms an upside down “V” shape. Press shoulders away from ears and relax neck. Spread fingers wide on mat, with palms pressed against the floor. Hold for five slow breaths.

      Headstand

      Bonnie: “It improves circulation and challenges my fears. I used to pull off headstands effortlessly as a child. Now, I can only master them against a wall! I think it’s fear though.”
      Master It: Begin by interlacing your fingers and placing your forearms on the mat, parallel, palms facing each other. Cup the back of your head in your hands, the top of your head on the floor. Take five breaths here. Then, pushing down through shoulders and forearms, lift one foot up into the air, knee bent. Using your core, lift the other to meet it. Brace abs and squeeze glutes and leg muscles, as you slowly straighten legs upwards, pointing toes. Your body should feel like a solid, secure cylinder, with minimal weight on head and neck. Hold for three breaths, then slowly lower legs back down.

      Humble Warrior 

      Bonnie’s Take: “It reminds me to strike a balance between being strong and vulnerable.”
      Master It: Start with legs almost as wide as mat, right foot forward, toes facing straight ahead, left foot back, outside of foot parallel to back of mat (right heel lined up with middle of left inner arch), torse facing left side, and arms at sides. Keep left leg straight while deeply bending right knee until thigh is parallel to mat, then extend arms out to the sides at shoulder height. Gaze should be over front fingers. Hold for three to five breaths.

      Any Hip Openers 
      Bonnie’s Take: “Hips are where we house our trapped emotions and trauma. Hip stretchers remind me to keep my heart open.”
      Master It: Happy baby is a beginner-friendly pose. Start lying on back with knees bent, feet flat on the floor and arms at sides. Draw knees toward chest outside of ribs with legs bent and soles facing ceiling. Bring arms inside of legs and grab big toes with first two fingers and thumb of same hand. Gently pull knees toward floor. Hold for five to eight breaths.

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      ‘Science Says You Can Be Fat and Fit: So Why Do I Feel Like the Odd One Out?’

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      A new study out of Arizona State University indicates that, to quote the researchers: ‘fat can be fit’.
      What’s more, the authors argue that when it comes to mitigating the health harms of obesity, focusing on fitness – as opposed to weight loss – is the smarter, more sustainable strategy.
      Here, one writer explores the science of being super fit while in a bigger body – and shares how it can feel:
      Sunday mornings – coffee brewing and radio playing in the background – I plan the week ahead. This usually involves shuffling coloured blocks around on my calendar app until the next seven days look like something I’m happy with.
      Of all of the comings and goings in my diary, there are a few entries that are unmovable: workouts. I made the decision long ago to plan my work and social life around exercise, rather than the other way around. If this makes me sound like a fitness junkie, that’s exactly what I am. In an average [pre-COVID 19] week, I’ll go to at least three cardio and strength classes (spin, kickboxing, HIIT); one yoga session (always yin); do one run (distance dependent on current training demands); and, hopefully, one swim. I also cycle as my main mode of transport in London, where I live.
      READ MORE: “I Cycled 300km in 3 Countries Over 4 Days & And Put On Weight”
      I lead a very active lifestyle; I love moving my body regularly and equally love the noticeable benefits this brings in terms of my strength, my fitness and my peace of mind. And yet, if social media, gym adverts, the average group exercise class and messages from general popular culture are to be believed, I don’t exist. Yes, I work out – but I’m also a size 16 to 18. I’m defined as ‘fat’ by most, no matter how fast I can run or how heavy I can lift.
      Growing up, I was always heavier than my peers and I only really saw people who looked like me in gym marketing that was centred around punishment; messaging that taught me exercise was penance for having a socially unacceptable body. At school, I considered sport a hobby that people did if they had a particular knack or really loved it, rather than exercise that came with myriad benefits. I chose other hobbies – ones that didn’t involve running around in short shorts or require a muscular physique. The result was a feeling that fitness just wasn’t a world in which I belonged; it wasn’t designed for people like me.

      Happily, that changed five years ago when, at the age of 27, I caught the fitness bug. Yes, I’ll admit, I first embraced exercise with a desire to change the shape and size of my body; to make it more acceptable, more likely to be validated by others. I’d always enjoyed swimming and began going twice a week. To start with, I felt self- conscious in my swimming costume, but that gradually passed. I started a Couch to 5k plan, too, as the idea of building up my fitness by exercising alone – without the judgemental looks of others – was appealing.
      READ MORE: Beginners 5K Training Plan And Tips To Crush It In Just 6 Weeks
      Like anything, it was tough at the start, but I soon noticed a huge difference in my mood before and after a run — I was suffering badly with the symptoms of undiagnosed OCD at the time, and exercise granted me a short reprieve from the mental torment. Once I’d built up enough confidence, I started cycling 20km every day to and from work, which meant I was exercising more consistently than I ever had before.
      Since learning to love exercise, my weight has fluctuated, boomeranging across a range of four clothing sizes. Other things have changed, too – my work, relationships, where I live – but my workout routine has been the constant. Though sometimes I’ll do more and sometimes I’ll do less, I don’t think I’ve gone longer than a week without some form of high-cardio activity – unless I’ve been injured. Sometimes, it’s been more of a struggle, usually when I’ve stepped away from exercising alone and into a group setting, be that at a gym, a studio or space that should be engineered to guide, motivate and empower.
      “I don’t think I’ve gone longer than a week without some form of high-cardio activity”
      Particularly when I’ve been on the heavier side, I’ve had trainers underestimate me, misunderstand my goals and fat-shame me in front of a whole class, telling me I need to work harder if I’m going to lose weight. I’ve been handed lighter weights and given less ambitious targets than slimmer women standing next to me and been offered wide-eyed high fives from trainers who’ve been surprised to see me accelerate on a treadmill just as quickly as anyone wearing size eight leggings might.
      In the beginning, of course, this hurt and there were times when I wanted to walk straight back out, but, as my confidence and fitness improved, I started to use it as fuel to push myself harder; to prove everyone wrong. My self-esteem is robust enough that I can use this fuel to keep pushing myself forward without resenting other women.

      Even now, I’m not immune to feeling anxious when I enter a new fitness space for the first time; I can become hyper-aware of my body and how much room it takes up. It’s as if I need to do a bit of extra work to build up to feeling confident working out in an environment that’s not created with me in mind. On a bad day, this self-consciousness can slip into anxiety. I’ve noticed a tendency to push myself harder when training alongside thinner people to prove that I’m as fit as – or fitter than – them. It’s hard to say whether I’m projecting my own body insecurities, or whether it’s a response to judgemental looks in classes or changing rooms; in all honesty, it’s probably a combination of the two.

      “I can become hyper-aware of my body and how much room it takes up”

      Sadly, I’m not alone in feeling this. Suzy Cox is a 41-year-old who works in sales. ‘I’m a size 16 to 18 and, a year ago, I’d never been to a spin class – the thought of any form of organised group exercise made me shudder. I was worried that I’d feel out of place and wasn’t fit enough,’ she tells me. ‘I nearly didn’t go into the first class because I was terrified of all the people in leggings and crop tops, but I’m glad I did – now I spin three times a week. I love the way that, whatever’s going on in my life, it clears my head and makes me feel like I can take on anything.’
      READ MORE: “I Went From The Overweight Girl Who Couldn’t Exercise To A Spinning Instructor”
      The feeling that organised fitness is off the table because you don’t fit in could result in scores of women missing out on exercise – and achieving fitness goals – well within their grasp. ‘Gyms in general can be such intimidating body-focused spaces, full of mirrors and people taking sweaty selfies,’ says Hannah Lewin, a PT and spin coach. ‘This can be really stressful for people starting out. It’s likely to hold you back in terms of your workout and make you less likely to perform as well – limiting the mind-body benefits for the exerciser. All in all, not a good starting place.’
      Nike stuck its neck out in 2019 when it featured plus-sized female mannequins in its flagship London store, but it faced a backlash. It suggests to me that both inclusivity and society’s understanding of an individual’s health and wellbeing beyond aesthetics have a long way to go. For me, seeing those mannequins was the first time I’d ever really felt represented in the world of fitness, despite spending so much time in it. It reiterated the need to make women like me feel welcome in workout spaces more effectively than any previous efforts to do so.
      Representation is key; is there anyone above a size 10 manning the front desk? Across marketing material? Teaching the classes? I’ve only seen this once – at fitness studio Flykick, where the focus in all the marketing material is on strength, and the coaching team is size diverse, which made me feel part of a community: welcome, comfortable and celebrated.
      It matters in the fit kit boutiques housed in gyms and studios. I’ve lost count of the times I’ve rifled through rails of leggings, ready to drop cash on a shiny new pair, only to discover they stop at size 14. If your size isn’t catered for, the underlying message is that you don’t belong, or at least won’t belong until you slim down. It’s the same with the physical set-up in some classes.

      “If your size isn’t catered for, the underlying message is that you don’t belong”

      As I’m sure is the case for many women, floor-to-ceiling mirrors mean I’ve become distracted mid-workout by my own reflection, self- conscious about my body while sweating buckets sprinting on a treadmill. But what the average gym-goer might not have reflected on is the layout of an everyday spin class. Because bikes are crammed so close to each other that people can barely move between them, I’ve been left apologising (cringing on hearing myself ) while trying to squeeze through. The takeaway? This place isn’t made for me. There are few ways to kick off a workout that are more disempowering.
      And that’s a pretty poor outcome. Fitness should be fun, not some punishing chore, whatever your size. And surely it’s especially important that working out is fun for people for whom weight management is a struggle, and those who haven’t yet found their ‘thing’ with fitness and developed a sustainable routine.

      Dr Josh Wolrich – a surgeon who campaigns to end weight stigma – explains, the benefits of exercise, whatever your size, are broad.
      ‘Regular exercise can have a positive impact on weight distribution, which can carry great benefits in terms of your metabolic health, thereby lowering your risk of developing lifestyle diseases such as type 2 diabetes,’ he says. ‘Weight-bearing exercise can reduce your risk of developing osteoporosis, and cardio workouts can improve your heart health.’
      And, despite decades of association between thinness and wellness, the two aren’t always correlated. ‘A person who’s considered thin may be unhealthy,’ Dr Wolrich adds – ‘depending on their exposure to other risk factors, such as alcohol intake, lack of exercise or poor diet.’
      READ MORE: What Exactly Is The Ayurvedic Diet And What Are The Health Benefits?
      And, yes, while obesity can lead to poor health outcomes – especially if an obese individual isn’t regularly exercising – the assumption that bodies larger than society’s ideal are automatically seriously unhealthy is outdated and misleading.
      “Science is catching up to the idea that you can be both fat and fit”
      A new review of studies from the University of Arizona hammers home this point. The authors analysed recent research to gauge how effectively intentional weight loss reduced the mortality risk of people living with obesity, compared to focusing on physical activity and cardiorespiratory fitness.
      Their findings? That increasing fitness and physical activity was associated with reduced harms from obesity – more consistently than when people with the condition focused on weight loss.
      ‘We would like people to know that fat can be fit, and that fit and healthy bodies come in all shapes and sizes,’ says Professor Glenn Gaesser, from the university’s College of Health Solutions.
      Their analysis underlined that when it comes to helping those with obesity, it’s better to emphasise fitness and activity; they also encourage health professionals to big up the benefits of physical activity and cardiorespiratory fitness, even in the absence of weight loss.

      “Falling in love with fitness should be for everyone”
      While a growing number of scientists and clinicians are catching up to the idea that you can be both fat and fit, mainstream society stubbornly puts out the message that they’re mutually exclusive. This prevents those who could benefit the most from discovering the positive benefits of exercise on their health from doing so.
      Falling in love with fitness can help those who feel ‘othered’ by society to develop a habit that’s a robust, get-back-what-you-put-in source of self-esteem. Few other things make me as happy, and I want everyone to be able to get in on the action.
      [Editor’s note: this feature was written pre-COVID 19]
      This article originally appeared on Women’s Health UK

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