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      Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Why

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      Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to a recent study.In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.What did the study find?The study, which was published in the journal Nutrients in January 2022, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.All of the study participants walked about five kilometres for four days a week. Those in the fastest group walked about 6.5 kilometres an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 5.1 kilometres an hour and worked out for about 54 minutes a day.Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.Also worth noting? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.Why does slow walking boost weight loss?It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight – they didn’t determine why that was the case.However, the scientists theorised that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight LossHow slowly should I be walking?This study found that people had the best success with losing fat when they moved at 5.1 kilometres an hour. However, this was a small study and it’s not clear if the results will apply to everyone.In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.How can I incorporate more walking into my life?To add more walking to your life, it’s best to try to create a routine, says Albert Matheny. That can mean trying to go for a walk before work or taking a lap or two during a break in your day.Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.READ MORE: Step Into Your Best Shape With The WH Walking Challenge This article by Korin Miller was originally published on Women’s Health US. More

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      How Instagrammer The Healthy Process Healed Her Relationship With Food

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      Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The Heat

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      “Just landed in paradise… Can’t wait to hit the hotel gym!” tweeted no one, ever.Working out on holiday (and in the heat) can be… a challenge. Maximise your leisure time by sneaking fitness into your itinerary. Here are 7 super-easy ways to stay in shape on holiday this time round…Aside from saving on car rental and bus fare, you’re burning around 21kJ for every minute you spend hoofing it around town. Plus, walking strengthens your abs not to mention the heart and lungs and if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fat-melting kind, think up and stay in shape. You’ll get a 60 percent boost in kilojoule burn from walking uphill or climbing a flight of stairs.2. Carry A LoadStudies show that toting extra weight can help you torch more kilojoules — up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.READ MORE: The Ultimate No-Gym Required Workout3. Burn 400kJWhile waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight (stupid lines!).4. Dance Your Butt Off And Stay In Shape!So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega kilojoules.READ MORE: A Beginner’s Guide To Hiking5. Broaden Your (Muscle) HorizonsGet out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.UPPER BODYTone your arms, shoulders and back with these activities…Canoeing/kayaking

      Stand-up paddleboarding

      Zip-liningLOWER BODYSculpt a gorgeous butt, legs and thighs in no time by trying…Cycling

      Hiking

      RollerbladingFULL BODYGet a total-body turn-around with these summertime pursuits…Rock climbing

      Beach volleyball

      Waterskiing6. Gain The Outside EdgeNot keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts — one on a treadmill, one on an outdoor track — participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.7. Strike A BalanceBalance training can help you build muscle faster, according to a study in the International Journal of Sports Medicine. “Balance training may precondition muscles for strength training by improving coordination and motor control,” explains lead study author Dr Albert Golhofer.Try this: stand on one leg on a rolled-up towel while you brush your teeth in the morning, then switch to the other leg when you brush at night. More

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      Get Fit Anywhere With This Resistance Band Workout

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      You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

      Advanced | 15 reps

      Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

      Band side steps: Beginner | 15 reps each side

      Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

      Advanced | 20 reps each leg

      Band double-arm core pulls: Beginner | 10 reps each side

      Advanced | 15 reps each side

      Band squat and press: Beginner | 15 reps

      Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More

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      15 CrossFit Workouts You Can Do At Home

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      When you think of CrossFit, you probably picture people throwing around heavy barbells, swinging kettlebells all over the place, and jumping up onto impossibly high boxes. Turns out, though, you don’t need any of these things to channel CrossFit’s famously badass vibes. And, even better: home CrossFit workouts do the work, are tough as nails and require minimal equipment.Yep, there are plenty of daily CrossFit workouts (known as WODs, or workouts of the day) that require only your body weight. (Well, that and the desire to #werk.) “No-equipment workouts force you to master key movement patterns, which lays down a foundation for long-term success,” says CrossFit Games athlete and coach Ian Berger CF-L2.They’re also much more accessible (and safer!) for beginners curious about — but intimidated by — CrossFit and its hardcore rep. While working out in your living room or garage might not have the same feel as a CrossFit box (read: gym), you’ll still score the same great sweat.Need proof? Give one of these bodyweight home CrossFit workouts a go — and know that you can always up the intensity with a pullup bar, jump rope, or kettlebell if you’re feelin’ it.1. Murph

      Best for: a full-body challenging workout

      Arguably the most famous CrossFit workout, Murph isn’t for the faint of heart. Every Memorial Day weekend in the U.S., CrossFitters everywhere sweat through this workout in tribute to U.S. Navy Lieutenant Michael Murphy, who was killed in Afghanistan on June 28, 2005.

      If you can’t do a pull-up (or don’t have access to a pull-up bar), try chair-pulls instead, suggest Berger. And, remember, you can always drop to your knees for push-ups.2. Cindy

      Best for: upper and lower body endurance

      Set a timer, then cycle through as many rounds of these three exercises as you can in 20 minutes. “It’s not complicated, but it’s effective at working your upper body and lower body,” says CrossFit Games competitor and coach Brooke Ence CF-L2.READ MORE: 7 Proven Pilates Benefits And The Best Apps To Download3. Annie

      Best for: cardio conditioning

      For this one, you’ll perform 50 reps of each move, then 40, then 30, then 20, then 10. Double-unders (which involve swinging a jump rope around your body twice during every jump) are a fire way to get your heart pumping, says Ence. Can’t do ’em? That’s A-OK. Just count regular jump rope skips or hop completely rope-free.

      Pro tip: Pop a pillow, towel or yoga mat beneath your tailbone for the endless sit-ups.4. Death By Burpee

      Best for: conditioning, cardio, all-over strength

      For this WOD, start a timer and perform the designated number of burpees at the top of every minute. Continue adding a burpee each minute until you can’t burpee anymore.

      “Death by burpees is one of my favourite full-body workouts,” says Ence. “It sneaks up on you. The first six to eight minutes you think the workout is easy, and then all of a sudden you’re out of breath.” Like, really out of breath.

      Plus, it’s fast! The longest you’ll likely last if you’re absolutely c-r-u-s-h-i-n-g it, is 20 minutes. Hanging on ’til somewhere between 13 and 16 minutes is a good goal, though.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?5. Karen

      Best for: full-body endurance burn

      This six- to 10-minute workout sounds simple: All you do is stand arm-distance from a sturdy wall or column holding a medicine ball (opt for 3–4kg for beginners or 5-6kg for advanced) in front of your chest, elbows bent and close to body. Then, lower into a squat, and as you rise back up, bounce the ball off the wall slightly above your head. Catch it and lower into another squat. That’s 1 rep. Simple, right?

      Well, don’t be deceived: “Karen is a really great full-body burner,” says Ence. Don’t have a medicine ball to throw around? Do thrusters with a textbook, milk jug, or backpack instead. Or, churn out 150 bodyweight squats.6. CrossFit Open Workout 12.1

      Best for: all-over strength and cardio

      If you’re really short on time and need a short, snappy, and sweaty workout, this is it.

      Berger recommends trying to hold a pace of 10 to 15 burpees per minute (that’s 70 to 90 burpees total).READ MORE: Consider This Yoga HIIT Workout A Total-Body Shred7. JT

      Best for: upper-body strength

      Need a quick upper-body burn? “JT is the perfect recipe for not being able to lift your arms up overhead tomorrow,” says Berger.

      If handstand push-ups aren’t your thing, swap them for pike push-ups (essentially a push-up to downward-facing dog) instead, he suggests. For the dips, just make sure to plant your hands on a stable surface like a bench, table, or step.8. Chad

      Best for: lower-body strength

      Got a ledge, step, or super-sturdy table? That’s all you need for this WOD. “Be sure to switch your leading leg every step,” says Berger. “Don’t worry about whether or not it’s faster to lead with one leg than the other, prioritise symmetry over speed.”

      To keep things interesting, feel free to alternate between side step-ups and standard ones.READ MORE: Sculpt A Great Butt With This Home Booty Workout9. Bounce

      Best for: combined cardio and strength

      Already a master of burpees? Give burpee tuck jumps a try. This plyometric move will jack up your heart rate while working your legs, Berger says. Combine it with running and dips and you’ve got yourself a quality, all-around workout.10. Active Rest Day

      Best for: rest days, sore muscles

      If you don’t have much gas in the tank, this restorative workout will get the blood flowing so you can get sweaty tomorrow. “Our bodies need time to recover in order to actually reap the benefits of all our workouts,” says Berger.

      Wondering what a couch stretch is? Open up your hip flexors by standing facing away from your couch with one foot planted on the floor and the other leg bent so your knee rests on a seat cushion and the top of your foot rests on the back cushion behind it. You should feel the stretch along the front of your bent leg from hip to knee.11. Angie

      Best for: full-body strength

      Fancy a full-body workout? Annie is just that. “With a push, pull, squat, and hinge movement, Annie is a muscular endurance workout that challenges you head to toe,” says Libby Landry, CF-L3 coach at CrossFit Invictus and member of the CrossFit Headquarters Seminar Staff.

      As with other workouts, swap in chair-pulls if pull-ups aren’t happening.READ MORE: Build Killer Abs With This Quick Core Workout12. 5K Run

      Best for: cardio

      Yep, one of the most-used CrossFit WODs ever is a classic 5k run. “It’s a great test of cardiovascular endurance, even if you need to intersperse walking throughout the 5K,” says Landry.13. Dealer’s Choice

      Best for: all-over conditioning

      For this one, break up the moves however you like until you work through all of the reps. If you can’t do pistol squats (understandable, they’re darn hard), swap in skater squats instead, Berger says.READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A Storm14. 3-Part Press Blast

      Best for: cardio and conditioning

      This three-part AMRAP gets your cardio up with plenty of quick runs — and though it’s a little more complicated than other workouts on the list, you definitely won’t get bored.

      The gist of it: Set a timer to complete each AMRAP, resting for two minutes between them.15. 15-Minute EMOM

      Best for: cardio

      Next time you’re feeling meh about working out, Berger recommends EMOM (every minute, on the minute) workouts, which require you to jump back into action when a new 60-second interval starts.

      For this one, you’ll work through five, three-minute rounds, focusing on one of three exercises for 40 seconds out of every minute.

      “If you don’t have a kettlebell, put a few books in a tote bag or use a 5-litre jug of water,” Landry says.This article was originally published on www.womenshealthmag.com More

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      The Ultimate No-Gym Required Workout

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      This 6-move total-body workout will get you shredded in record time with just a few home gym essentials. To be the best you’ve been, train with Trojan.No-Gym Total-Body Workout Do the circuit at least three times a week, with only 30 seconds of rest in between each move. To really move things into high gear, you can aim for two or three circuits (we’d only recommend this for advanced athletes). Select equipment with the right weight for your strength level. Let’s get those gains!
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      1. Deep Push-UpReps: Do 8 to 12 reps

      Equipment: Trojan Extreme Door Gym Adopt a modified plank position (knees on the ground) with your hands gripping both sides of the Trojan Extreme Door Gym. Lower your chest, keeping your elbows close to your sides. See how far down you can go before pushing back up to the start. 2. Sandbag LungesReps: Do 10 reps with each leg

      Equipment: Trojan 10kg Fitness Sandbag Stand holding a sandbag across your shoulders and behind your head. Step forward with your right leg and lower yourself into a lunge position, while keeping your torso upright and looking straight ahead. Don’t let your front knee go beyond your toes, and try to let your back knee touch the ground softly. Press back up to a standing position and then do the other leg.READ MORE: The 15-Minute Tone Up Workout3. Speed DeadliftsReps: Use a barbell (total weight of 25kg) and aim for 20 reps

      Equipment: Trojan 1.8m Barbell Bar; Trojan 2.5kg Barbell DiscStart with the barbell on the floor, close to your shins (A). Use an overhand or mixed grip and hold it slightly wider than shoulder-width apart. Push through your heels to lift the barbell off the floor, and don’t stop until your legs are fully straight (B). Don’t use your back to lift the weights – keep a natural curve and your core contracted throughout.4. Clean and PressReps: Do 10 reps with the bar alone or add barbell discs for extra weight

      Equipment: Trojan 1.8m Barbell BarStart in the deadlift position. Pull the bar upwards by extending your knees and moving your hips forward, while keeping your back straight and the bar close to you. Get under the bar in a squat position once it passes shoulder level. Rotate your elbows around and under the bar and rack the bar across your shoulders. Exhale as you press the bar up until your arms are straight overhead. 5. Kettlebell SwingsReps: Do 10 to 20 swings with a challenging weight

      Equipment: Trojan 8kg KettlebellHold the kettlebell in both hands (overhand grip) in between your legs, knees bent. Swing the kettlebell overhead, use a strong hip extension and drive down with your heels. Don’t stop until the kettlebell is above your head, arms extended straight upwards. 6. Burpees With Medicine Ball SlamsReps: Do 10 reps

      Equipment: Trojan 7kg Medicine BallStand while holding a medicine ball overhead. Then throw it down onto the ground as quickly as possible. When the ball lands, get into a push-up position with your chest over the medicine ball. Do one push-up (your chest needs to touch the ball) before jumping back into the start position in one explosive movement. Trojan – for health and fitness equipment that delivers on its promises. Trojan is exclusively available in Makro and Game stores countrywide, or on their websites. More

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      Love Stylish Tech? You’ll Obsess Over Garmin’s Lily 2 Active

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      If you’re into wellness but refuse to compromise on style, meet Garmin’s Lily 2 Active. Designed for the modern multitasker, it is Garmin’s smallest GPS smartwatch, packed with all the must-have health, wellness and connected features. With its elegant metal case, patterned lens and hidden display, it could easily pass for jewellery. Bonus: the battery lasts up to 9 days and it comes loaded with essentials like on-screen workouts and sports apps.“From a meeting room to the pickleball courts, Lily 2 Active is ready for wherever the day takes you. With built-in GPS, 24/7 health monitoring tools and features like women’s health tracking, morning report and a meditation activity, these chic smartwatches are made for those who are on the move.” – Susan Lyman, Garmin Vice President of Global Consumer MarketingTrendy, timeless designBlending a classic look with modern technology, Lily 2 Active introduces two side buttons to make it easier to start and stop an activity or flip between screens. Each model in the lineup also features a petite metal watch case, silicone band and a unique patterned lens that, with a quick tap or turn of the wrist, reveals a bright touchscreen display. Lily® 2 Active Jasper Green

      Lily® 2 Active Lunar Gold

      What you’ll love about Lily 2 ActiveBuilt-in GPS: Accurately track outdoor activities including walks, runs and more.

      Body Battery™ energy monitoring: Monitor energy levels throughout the day to help find the best times for activity and rest. 

      Sleep score: Receive a score for last night’s sleep quality, plus insights on how to do better. Also keep track of different sleep stages, heart rate, heart rate variability, stress, Pulse Ox and respiration.

      Fitness tracking: Keep track of steps, calories burned, intensity minutes and more.

      New sports apps: Switch up a workout with new built-in sports apps for tennis, pickleball, indoor cycling and golf.

      On-screen workouts: Download and follow workouts for strength, HIIT, yoga and more right from the watch screen.

      Garmin Coach: Train for an upcoming race with free adaptive training plans from expert coaches.

      Garmin Pay™ contactless payments: Breeze through select checkout lines and transit systems through participating providers.

      Garmin Connect™ smartphone app: View health and fitness data, connect with friends and participate in challenges—all for free.
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      Look and feel good – inside and outDesigned for any lifestyle, Lily 2 Active provides users with a morning report that includes an overview of their sleep – including their heart rate variability. Plus a daily calendar, weather and more upon waking up. It also adds Health Snapshot, which lets users log a 2-minute session to record key health stats like heart rate, Pulse Ox and respiration. In times of stress, the meditation activity guides users through meditation practices, while the breathwork activity provides different breathing techniques to follow right from the watch. Lily 2 Active also includes women’s health tracking features, letting users track their menstrual cycle and pregnancy while also getting exercise and nutrition education.READ MORE: Push Beyond Limits With Garmin’s New fēnix 8 SeriesStay connectedFor life on the go, the Lily 2 Active is compatible with iPhone® or Android™ smartphones so users can receive emails, text messages and alerts right on their watch. Safety and tracking features like Assistance and Incident Detection can help provide peace of mind during outdoor runs, walks or bike rides by sending a message with a user’s live location to their chosen emergency contacts should they need help or if the watch detects an incident has occurred. To learn more about the new smartwatch and to shop the latest models, visit garmin.com. More

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      3 Kilojoule-Obliterating Swimming Workouts

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      Usually when you say the word “swimming” your knee-jerk reaction is to imagine all the reasons you typically avoid pool workouts: chlorine-tinted hair, soggy towels in gym bags… However, water provides 12 to 14 percent more resistance than air, so swimming has the potential to blow your current dry-land routine out of the water when it comes to cardio conditioning and total-body toning!The real key to a strong swimming workout: move past your sea turtle pace and into a fast, kilojoule-obliterating one.How? By maximising your strokes for more power and efficiency. Once you get stronger and faster in the pool, you’ll wind up a lot leaner when you get out.FreestyleGreat for core, glutes and shouldersBurns 860kJ in 30 minutes at a moderate pace (based on a 60kg woman)DO IT Think of your arms as a windmill. As you pull your front arm down into the water (the pull phase, in water-rat speak), bring your back arm out of the water behind you, over your body and slice it back into the water (the catch phase). Visualise your body’s “long axis”: a line running from the top of your head to the tips of your pedicure. It remains stable while your body tilts side to side. To flutter kick: “Point your toes and kick from your hips and glutes without bending your knees much,” says swimming coach and Ironman triathlete Desirée Ficker.HONE IT Freestyle’s power is in the catch phase. To grab the water instead of slicing back in with a straight arm, bend it into an “L” shape, elbow slightly up, hand pointed towards the pool bottom. Hold your hands flat, like paddles, says physiologist Deb Whitney, who’s worked with the American Olympic swimming team.DRILL IT Practise rolling your shoulders and hips at the same time. Get into a sidestroke position, right arm extended in the water in line with your head, left arm resting along your hip, and do six to 12 slow flutter kicks. Then do one regular freestyle stroke (left arm/right arm). Next, roll onto your left side and repeat the six to 12 kicks. Drill for a couple of laps.BREATHE EASY Resist the urge to turn and lift your head above the surface to grab air. Instead, rotate it in line with your body, inhaling when your face is halfway out of the water. (When you take a breath, keep one eye in the water, the other above it.)READ MORE: This Do-Anywhere Workout Will Have You Sweating Up A StormBackstrokeGreat for obliques and lower abs Burns 860kJ in 30 minutes at a moderate paceDO IT Think windmill again, but on your back. Bring your right arm out of the water at your waist, arc it over your head (elbow slightly bent) and slice it back into the water, leading with your pinkie (catch phase). Pull it down beneath your body (pull phase) and repeat with your left arm. As you stroke, pivot at the waist. And flutter kick with straight, not rigid, legs.HONE IT The key to supine floating is tilting your head back so it’s in line with your spine (your impulse is to look at where you’ve been – or who you’re about to smack into – but that makes your hips and butt sink). As you arc your arm back to the water, “point your palms away from your body with your pinkie facing down, so you catch, hold and pull the water as your hand goes back in,” Whitney says.DRILL IT Improve the side-to-side pivoting motion. Assume the sidestroke position, right arm extended in the water in line with your head, left arm resting along your hip. Do six to 12 flutter kicks, then turn onto your back for one backstroke (left arm/right arm). Flip to the opposite side for six to 12 more kicks. Drill for a lap or two.BREATHE EASY Keep it rhythmic. Experiment to figure out what you’re comfortable with, such as inhaling on every right arm pull, exhaling on every left arm pull.READ MORE: Top Hacks To Summer-Proof Your SkinBreaststrokeGreat for glutes, hamstrings and quads Burns 1200kJ in 30 minutes at a moderate paceDO IT Pull your knees to your chest and hold your palms together in a prayer position. Kick out and apart with your legs (think frog), then squeeze them together straight behind you. Next, push your arms out in front of you. Glide for a moment, then turn your palms down and push outward (catch phase) and down (pull phase) in a circular motion. Keep your head steady and chin forward, gazing forward as you breathe and slightly down towards the bottom of the pool at the pull phase.HONE IT Finish each kick with your ankles relaxed and your toes pointing to the bottom of the pool so your insteps can clap together. “Take advantage of the power of each kick by gliding as long as you can, your body in an arrow shape,” Whitney says. Rushing into your next stroke will slow you down by creating drag, compromising your form and making you less efficient in the water.DRILL IT Exaggerate the glide with two frog kicks, then one arm pull. On the second kick, keep your arms out in front and let yourself glide. Drill for a couple of laps.BREATHE EASY Exhale underwater; inhale as your face comes out.Looking for more? Try these swim-ready moves if you want to strengthen and tone all over. More