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    A Lunchtime Workout Session Could Cure Burnout

    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. 

    READ MORE ON: burnout Cognitive Fatigue Fatigue Fitness Advice Health wellness More

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    The Wellness Gift Guide: WH Editors’ Wish List Picks

    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

    READ MORE ON: Fitness gift Gift Guide Health wellness More

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    Yoga Moves That Bonnie Mbuli Swears By

    “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.

    READ MORE ON: Bonnie Mbuli Downward Dog Headstand Humble Warrior Yoga Yoga Workouts More

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

    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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    What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?

    We’ve all been there: walking slightly bent over, the muscles in our legs/core/back/arms screaming as we try to sit down, reach up, climb the stairs or, worse yet, go down the stairs. A result of a new workout plan, extra hard session or “forgetting” to warm up or cool down, delayed onset muscle soreness (aka DOMS) really can feel like a harsh trade-off when it comes to our fitness routines.
    READ MORE: This Is Exactly Why Your Muscles Get Sore After A Good Workout
    Whether you’re a resistance training regular, Pilates aficionado or circuit training convert, few escape from DOMS pain all the time – although there are some things you can do to mitigate how badly we experience it. Read on for our expert guide to dealing with delayed onset muscle soreness and the best course of action to make it hurt less.
    What is delayed onset muscle soreness?
    As with a lot of fitness terms (e.g. compound exercises or glute isolation exercises), delayed onset muscle soreness is really ‘does what it says on the tin’, so let’s break it down.
    ‘Delayed onset muscle soreness, or DOMS for short, is a condition where your muscles get sore not immediately but a short time after a workout,’ explains P.Volve physiotherapist Dr Amy Hoover. ‘Typically DOMS occurs 24-48 hours after a hard workout.’
    READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
    The nature of DOMS pain means that you’ll likely not feel muscle soreness until one to two days after your workout, hence the ‘delayed onset’ element in the name.
    What are the causes of delayed onset muscle soreness?

    Trying a new workout or sport
    Lifting more weight than usual
    Performing more reps
    Changing the tempo of your exercise
    Returning to exercise/sport after time off

    ‘DOMS is caused by stress on the muscle fibres as you work them in excess of what they are used to, or load them with more weight than usual. It can also occur if you are using muscles in a way that your body is not used to, like playing a sport for the first time,’ explains Dr Hoover. ‘It is also more common after eccentric exercise or movements that challenge the muscles to work as they lengthen.’
    A quick refresh on eccentric exercises. Every exercise you do will have an eccentric and concentric element. Concentric is when the muscle contracts and shortens, i.e when you bring a weight towards your shoulder during a bicep curl. The eccentric element is when the muscle fibres lengthen again – continuing the example of a bicep curl this would be when you lower the weight back down to your side.
    Other eccentric movements include bringing the barbell or dumbbells to your chest during a bench press or lowering down into a squat position with thighs parallel to the floor.
    READ MORE: This 30-Minute Workout Is The Perfect Balance Of Strength And Cardio
    Is delayed onset muscle soreness normal?
    ‘Totally normal!’ says Tash Lankester, PT at FLEX Chelsea, explaining why DOMS are not only normal but can be a sign your body is building muscle as usual. ‘Progression and muscle growth come after the micro-tears. In response to tears, our bodies produce cells to repair and protect our muscles from tearing in the future – this is what leads to an increase in muscle mass.’
    However, she says, ‘if you are sore after every workout, this is a sign you are probably pushing it too hard, not taking effective recovery measures, and it may be time to slow it down, as you won’t actually be making progress.’
    How do you treat DOMS pain?

    Ice therapy
    Massage
    Foam rolling exercises
    Stretching
    Using a muscle gun
    NEAT exercise
    Rest

    Besides muffled shouting every time you get up or down from a surface, there are actionable ways to treat your DOMS pain. From adding in foam roller exercises to your post-workout routine and stretching before and after a workout (save the dynamic stretches for after the workout, though), to walking more and using hot/cold therapy, there are myriad options, all at different price points.
    One of the best ways to make sure your body’s in the right place is by making time for proper rest.
    ‘It’s during the rest days the tissue really heals and grows, resulting in stronger muscles, so make sure you get those rest days and recovery sessions in. Plan your rest days as part of your workout diary, including stretch sessions or restorative yoga classes,’ suggests Maria Eleftheriou, Head of Barre at Psycle. ‘If you commit to this you will feel a difference in your workouts, recharge your batteries and most importantly, you’ll be much less likely to cause injury.’
    Botthms Lite Massage Gun V1R 2399.90BUY NOW
    Is it okay to work out with DOMS?
    We get it – you’re in the swing and don’t want to ruin your workout streak because of sore glutes or quads that feel like breeze blocks. Fair enough. But is it a good idea to work out with DOMS pain? We asked the expert.
    ‘It is fine to work out with DOMS, but you want to avoid heavy resistance training exercise while your sore muscles recover. Varying which muscle groups to focus on day to day can also allow the body to recover before the next intense workout,’ suggests Dr Hoover.
    ‘DOMS may be a normal part of strength training or new activity, but as your body adjusts to heavier weight or more intense workouts you should experience delayed onset muscle soreness less and less.’
    READ MORE: 5 Easy Pilates Stretches That’ll Finally Sort Out Your Stiff Upper Back
    How to prevent DOMS and reduce DOMS pain post-workout
    ‘The best way to avoid DOMS is to prevent it in the first place. Slowly and gradually increase your workout load, and properly warm-up and stretch after your workouts,’ says Dr Hoover.
    Here’s your play by play guide to swerve DOMS pain before it sets in.
    1. Focus on cool down exercises
    There shouldn’t be a situation when you’re rushing from your gym workout or spin class without any time to cool down. The same way you wouldn’t regularly emergency brake on the highway (if you can avoid it), you shouldn’t be slamming the brakes on your workout either.
    Instead, save 10-20 minutes for cool down exercises, they’ll help your heart rate come back to baseline slowly and prevent muscle tissue from seizing up.
    2. Keep moving
    Once you’re out of the gym, try not to sit down all day. We say try because some days, it feels impossible to get a moment away from the computer – we get it.
    However, a light walk back to the office or around the block will keep your body and muscles moving and increase the blood flow to your muscles, aiding in recovery and cutting down the time you’ll be wincing. (This is known as NEAT exercise if you want to find out more about it.)
    3. Add in some protein
    Protein is a key ingredient to muscle tissue recovery, so don’t skip it. Whilst you don’t need to chug a protein shake the minute you leave the gym, having a diet in which protein is an important part is crucial – especially if you’re strength training or resistance training regularly.
    Chicken, tofu, cheese and fish are all great whole food options. Or, if you’re in a rush a protein powder can help you hit your macro goals, too.
    READ MORE: A High-Protein Breakfast That Tastes Great!
    4. Stretch or foam roll
    Finally, when you’re in for the night and ready to relax, take 20-30 minutes to stretch or do foam roller exercises. This will help with loosening the fascia (the sticky connective tissue that surrounds your muscles) and helping with feeling a little more loosey-goosey.
    Oh, and drink water. No excuses. You need it.
    Trigger Point The Grid 1.0 Foam RollerR 649BUY NOW
    Is it possible to get rid of delayed onset muscle soreness?
    Mmmm, no. Not in the way it’s possible to get rid of dry hair with Olaplex or period pains with Myprodol. It is possible to mitigate DOMS pain, though.
    ‘I’m a big fan of active recovery, especially with a foam roller. It can help relieve tightness, reduce inflammation and increase your range of motion. Research also shows that water can help recovery, so swimming or stretching in the water will really have an impact on joint and muscle recovery,’ says Eleftheriou.
    ‘Healing and repair also require good nutrition. A well-balanced diet of anti-inflammatory foods for example avocado, broccoli, cherries, salmon and turmeric can help ease pain and promote recovery.’
    ‘Finally, get in your sleep! Without enough physical and mental rest, it can really pull you back on your athletic performance.’
    This article was originally published on Women’s Health UK

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    Get Those Trainers on for a Spot of Healthy Competition

    Get Those Trainers on for a Spot of Healthy Competition
    Join thousands of South African runners on a 10km virtual run. Who knows, you could even win a prize!
    This post is sponsored by Nedbank | 5 September 2020

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    If you haven’t yet joined the #NedbankRunified series, there is still time! There’s no denying the impact the COVID-19 pandemic has had on all our lives. For many of us, running is what kept us sane (even if it was around our own yards during stage five) and that’s why the guys at Nedbank created the #NedbankRunified series – a unique platform designed to bring South Africans together through our shared love for running.
    More than 92 000 runners took part in the first two instalments of the #NedbankRunified virtual running series in July (5km) and August (8km), the former having the largest number of participants in a South African virtual race to date.
    Round 3 of #NedbankRunified
    The third and penultimate challenge of the #NedbankRunified series is currently underway and will be live from 12-26 September 2020 – this time around, runners are expected to complete a 10km run.
    Runners who successfully complete each monthly challenge will stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria, and Biogen. What’s more, there are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
    The overall series winner will walk away with the chance to compete in a major international marathon and an all-expenses-paid trip for two to get there. Because we all know there’s a good cheerleader behind every great runner.
    Stay in the loop and follow Nedbank Sport on Twitter and Facebook.
    Need a little more encouragement? Get inspired by the runners in this clip on YouTube.
    [embedded content]
    Participate in the series by simply downloading the Strava app and then joining the verified Nedbank Running Club: https://www.strava.com/clubs/NedbankRunningClub

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    Here’s The Challenge You Need To Ace Those Running Goals

    The COVID-19 pandemic has transformed the world and turned the way we do things on its head. We’ve had to adjust to a new way of living. But that doesn’t mean we have to give up on our passions – we just need to find different ways to pursue them. That’s why Nedbank has created the #NedbankRunified series – a unique platform designed to bring us together through our shared love for running.
    #NedbankRunified
    – Whether you’re a pro runner, an amateur, or someone who just indulges in an after-work pavement pounding therapy sesh, #NedbankRunified is for you…
    The first challenge in July saw more than 50 000 participants and the numbers have just kept growing! If this doesn’t activate a healthy competitive spirit in you, then a few prizes (including cash) will…
    Win with #NedbankRunified
    Runners who successfully complete each monthly challenge stand a chance to win up to R50 000 in Greenbacks, plus exclusive Nedbank Running Club hampers courtesy of the club’s sponsors: Futurelife, Nike, Bavaria and Biogen.
    There are also cash prizes up for grabs for Nedbank Running Club members who finish in the top 10 of their respective categories.
    Plus, the overall series winner walks away with the chance to compete in a major international marathon – including an all-expenses-paid trip for two so they can bring someone along to cheer them on.
    [embedded content]
    To join the series, simply download the Strava app and join the verified Nedbank Running Club…

    Stay on top of all announcements, news and events relating to the #NedbankRunified series by following Nedbank Sport on Twitter and Facebook.

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    A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count

    By now, you probably know that cardio training is something you should be doing on the regular. Experts recommend getting in at least 150 minutes a week of moderate cardio exercise (or 75 minutes of more vigorous cardio). But if you find yourself wondering: What is cardio, exactly? As in, which workouts will get your blood pumping enough to count toward your goals, you’ve come to the right place.
    Here’s the short answer: Cardio — short for cardiorespiratory training — refers to any exercise that creates such an energy demand on your system that it elevates your heart rate and gets your blood pumping faster.
    The result? “Cardio makes your body, specifically your heart, able to deliver more oxygen to your muscles,” says Austin Martin, an exercise physiologist. Your bod’s capacity to consume oxygen is called its VO2 Max, and cardio training can increase this number and your overall cardio fitness level.
    Danielle Keita-Taguchi, a certified trainer, says that a good way to figure out your cardio fitness baseline is by comparing your resting heart rate to the average resting heart rate for adults, which is 60 to 100 beats per minute.
    How to find your resting heart rate: First, find your pulse, then count how many times your heart beats in 15 second, and multiply that number by four, according to the Mayo Clinic.
    The lower your resting heart rate, the higher your cardio fitness level is — FYI, athletes can have resting heart rates that dip into 40 bpm territory. Your resting heart rate depends on a lot of factors like your age, medical history, and physical activity level. “A nurse, who is running around a hospital for a 12 hour shift, is burning way more energy than someone who has a desk job,” Keita-Taguchi explains. “She likely needs less weekly cardio than the person who is mostly sedentary.”
    To learn more about what qualifies as cardio and just how it helps your body stay healthy read on.
    What are the benefits of cardio?
    In terms of long-term benefits, Martin says that cardiovascular exercise reduces your overall risk of death and disease. “It makes you effectively younger,” he says. “Many people who have exercised [throughout] their lifetime will have a physiologic age way less than their actual age.” In fact, one study published in the Journal of the American College of Cardiology found that marathon training, which requires you to regularly run, can reduce four years’ worth of blood pressure and stiffness to your arteries.
    It’s especially beneficial to people on a weight loss journey. “It’s a great way to supplement strength training to help reduce body fat,” says Keita-Taguchi. When you combine cardio training with strength training, you create an opportunity for your body to burn calories and an elevated rate even after you’re done exercising as your body works to recover and repair its muscles. This fitness phenomenon is formally known as EPOC.
    Not only does cardio have physical benefits, but it can also have an effect on your mental health. There are studies linking cardio training specifically to a lower risk of depression. A study published in the American College of Sports Medicine’s Health and Fitness Journal found that even modest levels of exercise can contribute to the improvement of symptoms in people with depression.
    Aside from improving your mental health, cardiovascular training also has a positive effect on cognitive function, since it increases overall blood flow to the brain, says Keita-Taguchi. Aerobic exercise improves the brain’s ability to reason, plan, and problem-solve, according to a study by Columbia University”s Irving Medical Center.
    What are the best types of cardio exercises?
    While cardio may instantly make you think of running, Keita-Taguchi says that really any exercise which stimulates an increased heart rate can really be considered cardio, though your workouts should fall in line with your goals.
    If you’re looking for moderate cardio, stick to workouts that feel like a six or seven out of 10 in terms of effort, if 10 is your all-out max. Anything that feels like an eight or above is considered vigorous exercise.
    Swimming: This is perfect for people who don’t want to put too much pressure on their joints. “Swimming is great because it’s low-impact and builds great cardiorespiratory health. If you have knee issues or jumping is not for you, swimming can be a great alternative,” says Keita-TaGuchi.
    Hiking: Not only does hiking promote physical activity, but spending time in nature is restorative for mental and emotional health, too. It actually quiets the part of the brain associated with overthinking, according to research published by PNAS.
    Running: Steady-state jogging is arguably the form of exercises most people think of when it comes to cardio. If you’re looking for ways to become a runner, here’s where to start.
    Bodyweight HIIT Exercises: Working on explosive, high-intensity exercises for about 30-45 seconds bursts is an easy way to create a challenging and sweaty exercise, says Keita-TaGuchi. Here are five HIIT workouts for women who want to get fit fast.
    Kickboxing: With kickboxing, you may just be able to burn between 582 and 864 calories an hour. Spar for 90 seconds at a time and then rest for 30 to create a serious burn.
    Stairs: Martin says climbing stairs is a demanding exercise that also builds leg strength. This can be a steady state workout, or you can do it in interval format, where you alternate between one minute of low and moderate-to high-intensity climbing, playing with the length of your intervals and rests.
    Rowing Machine: Though it’s a low-impact exercise, rowing workouts are really high-intensity. What’s more, they activate all the major muscles in your legs, arms, back, and core.
    Kettlebell Circuit: Adding kettlebells to your circuit training can keep you burning calories for up to 36 hours after you’re done working out, according to Noam Tamir. In just one hour, you can burn between 554 and 822 calories.
    Biking: “Cycling is an awesome steady-state and HIIT option that is also low impact,” Martin says. “With an indoor bike, you can try 30 seconds on hard, followed by 30 seconds easy for an amazing burn.” He also says it’s a great option for people who want to achieve a sprint, but aren’t necessarily in the best physical condition to run.
    Jump rope: Not only is jumping rope one of Halle Berry’s fav forms of cardio, but it’s super effective at burning major calories too.
    Bottom line: Cardiovascular training is a great way to burn calories, improve your heart’s ability to pump blood, and a complement to any weight loss journey. Its benefits include better cognitive function and mental health in addition to maintaining physical health and strength. A ton of exercises including skipping rope, swimming and biking all qualify as cardiovascular training.
    This article was originally published on www.womenshealthmag.com

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