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      4 Reasons Why You Should Make Zumba Your Favourite Exercise

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

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

      Engage core

      Maintain a tall posture

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

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      How Often To Replace Walking Shoes, According To Doctors

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

      You’re getting calluses or blisters

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

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

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

      Womens Nike Initiator

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

      Under Armour Infinite Pro Running Shoes

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

      adidas Supernova 2.0 Shoes

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

      Reebok Nano Gym

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

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

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

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

      Mr Price Sport 6KG Kettlebell

      Mr Price Sport 3KG Kettlebell

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

      Minute 2: Single-Arm Kettlebell Swing (Right)

      Minute 3: Single-Arm Kettlebell Swing (Left)

      Minute 4: Kettlebell High Pull

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

      Rest for the remainder of that minute.

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

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

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

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

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

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

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

      Then, press feet into floor, return to standing. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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      How To Choose The Right Socks For Your Walking Workout

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      Whether you’re lacing up for the first time or are coming back after a long hiatus, walking is one of the simplest ways to stay active – no pricey memberships or fancy routines required. It fits into your day whenever it works for you, and the best part? It’s free. That said, as with any exercise, getting the right gear will help you walk better, avoid niggles and make the experience so much more pleasant. And that means you’ll be more likely to stick with it.Gear Up For GreatnessSo, walking gear. Comfy clothes and a good pair of shoes, right? Spot on. But there’s another key item that many walkers overlook: socks. Some walkers spend plenty of time choosing the right shoe, but few take the trouble to find the ideal sock. And that’s too bad, because if you don’t pair the proper sock with your shoe, you’ll increase your risk of blisters and other health issues, like athlete’s foot. These guidelines from the Women’s Health Big Book of Walking Workouts, will help you choose the right pair.Get The Book!Women’s Health Big Book Of Walking Workouts

      The Women’s Health Big Book Of Walking Workouts is your guide to getting in shape, one step at a time. No matter what your fitness level, you’ll find the guidelines you need to take that first step towards achieving your goals. From walking plans to simple at-home strength-building routines, you’ll find everything you need to get started.

      1. Find socks before you shoe shop.Socks come before shoes — and not just when you’re getting dressed. Choose a pair based on your shoe size and make sure they’re snug but not tight. If they’re loose, they can bunch up (causing blisters); if they’re tight, they can stretch out (ruining the moisture-wicking fibres). After you find socks, shop for shoes that fit with them.Our Fave SocksTried, tested and adored by members of the WH team…

      Falke Hidden Luxe Socks

      These socks come with all the features you didn’t know you needed – and yes, they’ve got the millennial stamp of approval (winks). This half-cushioned sock will assist with filling the space to prevent foot movement in the shoe allowing for a second-skin fit. The double tab prevents chafing while keeping the sock in place.

      Versus Retro Rainbow Ankle Socks

      Designed for any distance, these versatile socks hit just above the Achilles for a snug, stay-in-place fit. With breathable mesh, cushioned support and a seamless toe, they’re built for comfort from start to finish.

      “Quite simply, the best crew socks out there. Think blister-free workouts and a fit that doesn’t quit,” says Chamain van Zyl, Online Editor. These are the socks you’ll reach for every time.

      2. You can stay cool without cotton.Any sock made of synthetic fibres will keep your feet cooler and drier than cotton. Fabrics such as CoolMax, acrylic blends and Teflon blends are all good options. Just skip the cotton: Once the fabric gets wet, it stays wet, and it doesn’t hold up well to washing, easily losing its shape and becoming abrasive. 3. There are two ways to beat blisters.If you blister easily, opt for a thicker pair of socks or consider layering your walking socks over a thin sock liner. In studies done by the US military, layering systems prevented blistering. More

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      7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss

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      Let’s be real – running indoors can sometimes feel repetitive, boring, and frankly, like the least appealing thing to do when at the gym. The best thing about treadmill workouts is that there are plenty – and I mean endless – ways to switch it up.Crank up the speed and go all-out for some sprints, mess with the incline to power through hill climbs, or get bold and throw in walking lunges to create a spicy HIIT session. These seven treadmill workouts from top trainers will shake up your routine – and who knows, you might even (dare I say it?) start looking forward to hopping on this mainstay machine.Meet the experts: Ellen Latham, CPT, is a personal trainer and creator and co-founder of Orangetheory Fitness. Karli Alvino, CPT, is a personal trainer and coach at Mile High Run Club. Michaela Ragaas, CPT, is a personal trainer and education and training manager at Technogym. Matthew Meyer, CPT, is a personal trainer and run coach at Mile High Run Club.1. The Best Treadmill Workout For StrengthWhat it’s all about: Keep your treadmill at a 1 percent incline whenever you reach your steady-state pace – this is your recovery period. You’ll increase the incline from there to target your glutes and hamstrings. “By increasing the incline, you will increase the effort it takes to maintain your speed,” says Latham, the creator of this workout.Time: 15+ minutes5 minutes: Warm-up (walk or jog)

      1 minute: Steady-state pace at 1 percent incline

      1 minute: Maintain pace at 2 percent incline

      1 minute: Maintain pace at 1 percent incline

      1 minute: Maintain pace at 3 percent incline

      Continue alternating 1 minute at 1 percent incline, then 1 minute at a higher incline, increasing by 1 percent incline every time, until you have reached the highest incline on the treadmill (or as high as you can go). Maintain steady-state pace throughout.

      5 minutes: Cooldown (walk or jog)2. The Best Treadmill Workout For EnduranceWhat it’s all about: Push your steady pace – that speed you can comfortably maintain for about a half hour – through longer and longer intervals in this workout from Latham. You’ll increase your speed for one to three minutes, with an active recovery after that. “The longer you increase speed, the longer your steady-state pace,” says Latham. Breathe deep and focus on running long and strong.Time: 17+ minutes5 minutes: Warm-up (walk or jog)

      1 minute: 1–2 mph above steady-state pace

      1 minute: Steady-state pace

      2 minutes: 1–2 mph above steady-state pace

      2 minutes: Steady-state pace

      3 minutes: 1–2 mph above steady-state pace

      3 minutes: Steady-state pace

      Repeat until fatigued, always matching your steady-state pace recovery with the duration of your effort.

      5 minutes: Cooldown (walk or jog)3. The Best Treadmill Workout For Weight LossWhat it’s all about: Targeting your glutes, hamstrings, quads and calves with this treadmill workout that also incorporates strength training moves, created by Ragaas. Bonus: It will help improve your core stability – a key to better, faster mileage.Time: 13-16 minutes4 minutes: Warm-up (jog)

      30 seconds: Squats (off the tread)

      1 minute: Walk

      1 minute: Walking lunges (at 3 mph or comfortable pace)

      30 seconds: Sprint at max speed

      Repeat from the squats for 2-3 rounds

      3 minutes: 8-15 percent incline walkREAD MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok4. The Best Treadmill Workout For PowerWhat it’s all about: This workout centres around 60-second sprints. To figure out your sprint speed, consider your steady-state pace – a pace you can maintain for about 25 to 30 minutes – says Ellen Latham. Then, increase that speed by three kilometres per hour for your spring pace. “The goal is to try to match or slightly increase the speed from the previous effort [with each sprint],” she says. “The purpose of this style of interval training is to increase your muscles’ ability to produce power on the treadmill.” You’ll also improve the rate at which you recover from each sprint, as well as your endurance.Time: 16-20 minutes5 minutes: Warm-up (walk or jog)

      1 minute: Steady-state pace

      1 minute: Sprint

      Repeat the minute intervals 6-10 times, alternating steady-state pace and sprint

      5 minutes: Cooldown (walk or jog)5. The Best Treadmill Workout For Beginners What it’s all about: Beginner runners tend to gravitate toward running workouts with a lot of room for breaks, says Karli Alvino. “This program has a lot of intervals, as well as room for improvement.” Because of this, it’s a good intro to tread workouts. FYI: RPE stands for “rate of perceived exertion.” On a scale of 0 to 10, think of 0 as an effort equivalent to relaxing on the couch, 5 a recovery jog that’s easy enough for you to talk, and 10 your all-out sprint, says Alvino.Time: 38 minutes5 minutes: Warm-up (dynamic stretches, walk or jog)

      90 seconds: Light run (RPE 6)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Run at 3 percent incline (RPE 6–7)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      2 minutes: Run at 3 percent incline (RPE 6–7)

      90 seconds: Recovery walk (RPE 3–4)

      2 minutes: Hard run (RPE 7–8)

      90 seconds: Recovery walk (RPE 3–4)

      2 minutes: Breathless run (RPE 8–9)

      90 seconds: Recovery walk (RPE 3–4)

      30 seconds: Sprint (RPE 10)

      90 seconds: Recovery walk (RPE 3–4)

      30 seconds: Sprint (RPE 10)

      2 minutes: Cooldown (walk or jog)6. The Best Treadmill Workout For StaminaWhat it’s all about: Strengthen your cardio endurance and improve your muscular endurance (or how long your muscles can work) with this program. “Muscular endurance allows you to perform a skill more effectively and you achieve it through developing muscular strength at lower loads and high repetition,” says Michaela Ragaas, who designed this incline workout to do just that.Time: 30 minutes4 minutes: Warm-up (establish a comfortable pace, then mix in lateral walks, high knees and butt kicks)Hill 1:1 minute: 3 percent incline run (comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 5 percent incline run (a step above comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 5 percent incline run (a step above comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 3 percent incline run (comfortable pace)

      2 minutes: 1 percent incline (recovery pace)Hill 2:90 seconds: 4 percent incline (a step above comfortable pace)

      30 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 3 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

      30 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 2 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

      90 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 1 percent incline (a step above comfortable pace)Hill 3:1 minute: 1 percent incline (recovery speed)

      2 minutes: 3 percent incline (a step above comfortable pace)

      1 minute: 1 percent incline (recovery speed)

      2 minutes: 3 percent incline (a step above comfortable pace)

      4 minutes: cooldown, 0 percent incline (walk or jog)READ MORE: Winter Training Just Got An Upgrade With The Trojan Pro Series Treadmill7. The Best Treadmill Workout For SpeedWhat it’s all about: “Speed is considered one of the most fundamental components of fitness performance,” says Ragaas. To pick up your pace and build your strength, you’ll focus on both speed and inclines during this workout. Don’t be afraid to get uncomfortable!Time: 10 minutes1 minute: Easy pace at 4 percent incline (think warm-up speed)

      1 minute: Moderate pace at 4 percent incline

      1 minute: Hard pace at 4 percent incline

      1 minute: Easy pace at 2 percent incline (think active recovery speed)

      1 minute: Moderate pace at 2 percent incline

      1 minute: Hard pace at 2 percent incline

      1 minute: Easy pace at 0 percent incline

      1 minute: Moderate pace at 0 percent incline

      1 minute: Hard pace at 0 percent incline

      1 minute: Recovery jog or walk at 0 percent inclineThis article by Mallory Creveling was originally published on Women’s Health US. More

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      in fitness and body

      These Strength Moves For Swimmers Are Total-Body Toners

      by

      These dry-land moves form a double-whammy for your bod: they’re the perfect strength moves for swimmers and will also tone and up your endurance for whatever your sport. “These moves may help you improve your swimming style in the water,” says Graham Hill, a top South African swimmer and former head coach for the national Olympic swimming team. Paralympic swimming sensation Natalie du Toit agrees. “It’s common practice to correct the way you’re moving in the water while you’re on land,” she says. “Any correction you do on land will immediately translate into a correction in the water.” Try these strength moves swimmers love a few times a week to see the difference. How to do these strength moves for swimmers Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool (or any other time). You can do them with or without shoes – and you might want to put down a towel if you’re on a concrete or slippery surface.Alternating SuperwomanLie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.Down-Dog SweepStarting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep. Do three or four.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsUneven Push-UpsGet into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.Inverted HamstringStand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep. Do 10, then switch legs and repeat.READ MORE: 15 CrossFit Workouts You Can Do At HomeGlute Bridge With Knee SqueezeLie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep; do eight to 12.Star UpsLie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep. Do eight to 12.Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.READ MORE: The Big Book Of Walking Workouts eBookSide Plank ReachAssume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep. Do eight to 12, then switch sides and repeat.Scorpion Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep. Repeat on the other side, and keep alternating until you’ve done eight to 12 reps on each side.If you’re looking for a way to get lean, fit and strong, you’re in luck! Our No Gym Required e-book is perfect for working out anywhere! Get it here. More