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    Sculpt Your Body With This 15-Minute HIIT Workout

    Equipment sponsored by REBEL Elite Fitness
    The way mixed-martial-arts athletes train is extremely effective for the average person looking to slim down or shape up, says Mike Dolce, a former UFC fighter and longtime coach to top fighters. Dolce’s strategy combines functional strength training and high-intensity interval training (HIIT), which builds endurance and strength.
    For each exercise in this 15-minute HIIT workout, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest for 30 seconds and repeat for a total of five rounds.
    You’ll need: A set of dumbbells
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    15-Minute HIIT Workout
    Watch one of our WH staffers perform the moves:[embedded content]
    1. Push-Up-Position Alternating Raise
    Start in push-up position, legs extended and feet more than shoulder-width apart. Brace your core, then raise an arm in front of you to shoulder height, keeping your hips parallel to the floor. Slowly lower, then repeat on the other side. That’s one rep.
    Tip: Make it harder by using a set of dumbbells or adding a push-up before each rep.
    2. Drop Lunge
    Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart. Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel. Press through your right foot to stand, then repeat on the other side. That’s one rep.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    3. Knee Strike With Side Kick
    Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee towards your chest as you rise onto the ball of your left foot. Lower your knee and drive your foot to the right, extending into a side kick. Return to start; repeat on the other side. That’s one rep.
    4. Tuck Jump
    Position your feet slightly more than shoulder-width apart and bend your knees. In one explosive movement, jump as high as you can and bend your knees towards your chest. Land softly and pause to reset your stance. That’s one rep.
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt More

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    The Results Are In: Running Proven To Significantly Improve Mood

    Johannesburg, 28 November 2022. A total of 99% of people feel good or great after going for a run. This was the key finding from a series of running support groups set up by Nedbank in partnership with the South African Depression and Anxiety Group (SADAG) leading up to and throughout Mental Health Awareness Month. The runs took place every day in August and September and were led by Nedbank Runified, Africa’s biggest virtual mass participation race. They aimed to show the nation that exercise, particularly running, can be a starting point to address what has become our nation’s next great health crisis: mental health.
    Nedbank Runified for mental health saw athletes, mental health advocates and running enthusiasts lead group runs across the country that were open to anyone who wished to take part. All those who participated were challenged to be cognisant of their mood before and after their run and to report back on how they felt.
    READ MORE: 4 Ways To Boost Your Mental Well-Being
    ‘The results were staggering, but also not totally unexpected’, commented Tobie Badenhorst, Head of Group Sponsorships and Cause Marketing at Nedbank. ‘It has been scientifically proven that exercise, particularly running, improves mental health and reduces depression, stress, and anxiety – this is widely known. But we wanted to illustrate this to South Africans in the most practical way – by facilitating support groups for anyone who felt they needed them. These groups were designed to allow participants to experience the mental effect of even light exercise first-hand.’
    Of those who participated, 59% described their mood as ‘flat’ before their run, with only 7% saying they were feeling great. Post-run, just 1% felt their mood hadn’t improved, with 17% describing their mood as ‘good’ and 82% as ‘great’.
    ‘With South Africa’s mental health stats being one of the worst in the world (one in three South Africans battle with their mental health), our hope is that Nedbank Runified not only gave those who participated an outlet to boost their mood but that it will broadly raise awareness and drive education on mental health. Ultimately, we hope it can create a shift in how we think about and approach mental health. We’d like to thank Nedbank for providing its Runified platform as the vehicle to help us do this and look forward to building on the achievements of the past months,’ added Badenhorst.
    ‘Nedbank has been involved in running for decades, and we are proud to use the Nedbank Running Club as a partner to create a lasting impact in the communities we serve. Through Runified, we were not only able to raise awareness while driving education on this issue, but through clear insights, we have also demonstrated that running, particularly in groups, can reduce stress, depression, and anxiety,’ concludes Badenhorst.
    Nedbank Runified for mental health is not yet over – those who want to join the movement can participate in November from anywhere in the world by joining the Nedbank Running Club on Strava or by searching #NedbankRunified on social media for more details.
    If you or your loved ones are battling mental health challenges, there is hope. Visit or call 0800 567 567 in the event of an emergency. More

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    How Triathlete Vicky van der Merwe Balances Training With Motherhood

    Well-known Stellenbosch-based triathlete Vicky van der Merwe is on the comeback after a break after her son was born. She will be competing at the Woolworths X TRI off-road triathlon in Elgin on Saturday 4 December.
    Vicky van der Merwe: having it all as an elite triathlete and a mom
    Top triathlete Vicky van der Merwe is also a business owner at Stellenbosch Triathlon Squad (STS), where she is a coach and race organiser, and in the last two years she has added wife and mother to her roles. The 32-year-old athlete is a familiar face on podiums across the country and internationally, and she is now focused on her return to competitive racing in short-course triathlon since the birth of her son Adriaan in February 2021.
    She says being both a mom and an elite athlete has given her a new perspective: “The amazing thing is you have to make every session count as every opportunity to train is time away from the family. You have to be so intentional with your time. I love it. I always knew that I would return to racing, but I did not have a clear plan. It was my first pregnancy and I had planned a natural birth, and then I had to have an emergency c-section at 37 weeks – you really can’t plan these things!”
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    “I threw myself in the deep end with training four or five weeks after Adriaan’s birth, and started slowly building up.”
    Three months later she went to Africa Champs, claiming fifth place despite not having a great race. She feels optimistic about re-establishing her place as one of the top female South African triathletes. Since returning to competition with the 2021 Africa Champs, she has won the Walker Bay Xtreme Big 6, the Torpedo SwimRun (she holds the record), the Caveman Triathlon, the African X Trail Run, and recently the 2022 Cape Town Triathlon.
    Vicky at the CT Triathlon 2022
    READ MORE: “I Travel Solo Even Though I Have Anxiety — This Is How I Cope”
    Vicky says she loves racing and has a few more years of competitive racing ahead. Her immediate focus is on the Woolworths X TRI the off-road triathlon on 4 December at Paul Cluver Family Wines Wines in Elgin. This race is a bit more about the fun, but a challenging event nonetheless if you are taking on the full triathlon.
    “I find mixing it up a bit with off-road triathlon is so good for me as an athlete, and the WW X TRI is perfect for triathletes like myself looking to cross-train and test themselves in different disciplines. I will for sure be looking to stand on the top step of the podium, but this event really hits the mark for family fun as well, with a Lite event plus fun trail runs and a shorter walk.”
    When asked if her goal is to qualify for the Paris Olympics, she is hesitant to confirm: “You obviously have to be in the top two or three in the country and we have some very strong women athletes. Because I’ve been out of it for so long, I have set myself small goals, with SA Champs being my next big one in March next year.”
    With some confusion for the layperson about what constitutes a triathlon, Vicky sums it up, “Triathlon is any race involving a swim, a cycle and a run. There is off-road triathlon where the Xterra World Championships is the highest honours, then Ironman, full and half, that are more focused on endurance, and the World Championship held in Kona in Hawaii is the big goal. Then there is the Olympic Triathlon which is my discipline, and I prefer the sprint or short-course which is a 750m swim, 20 km cycle and 5km run. Standard Olympic Triathlon distances are 1.5 km swim, a 40 km bicycle ride and a 10 km run.”
    READ MORE: What Happens To Your Body When You Stop Working Out?
    As someone who was National and African Junior Triathlon champ when in high school, Vicky has triathlon in her veins, and beneath the fun and bubbly personality is a fierce competitor who juggles being a wife and mom, a businessperson, a coach and an athlete.
    Get to Paul Cluver Family Wines in Elgin on 4 December for the WW X TRI to catch Vicky in action and support the work of the Woolworths Trust, the beneficiary of all proceeds from the event.  For more information and to enter visit More

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    Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

    Martial-arts-style manoeuvres and a boxing inspired workout are much more than self-defence – they’re proven kilojoule killers that burn an average of 2100 of those buggers an hour.
    They also target and tone your arms, shoulders, abs, thighs and butt for a workout that boosts your metabolism, improves your balance and chisels a strong, stunning physique. And then there are the side benefits: launching fierce uppercuts, jabs and kicks to a punching bag proves a much more satisfying stress reliever than jogging steadily on a treadmill.
    Get the kick-ass body benefits – and the mental mojo boost – with this exclusive boxing-inspired workout from trainer and gym owner Traver Boehm.
    The  Boxing Inspired Workout
    By combining these moves into a fast-paced circuit, you’ll up the intensity and fend off boredom.
    Here’s how it works: starting with the first exercise, perform as many reps as you can in 60 seconds. (Keep track of how many you do.) Rest for 30 seconds, then move to the next exercise. Continue until you’ve completed all eight moves. Rest for a minute, then repeat the entire circuit.
    Your goal: beat – or at least match – your rep counts from round one.
    Knee Thrust

    Stand with your feet in a left-foot lead stance (left foot on the front left corner of an imaginary square, right foot on the back right corner), knees slightly bent, fists in front of your chin, palms facing in (A). Quickly raise your right knee towards your chest (B), drive it back down and, without changing your left-foot lead stance, do the same with your left leg.
    Power Move: Imagine that some idiot spilt his drink on you at the bar and you’d love to serve him a swift (and painful) punishment. Channel that energy during this move.
    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape
    Squat Thrust With Knee Thrust

    Stand with your feet hip-width apart, arms at your sides (A). Bend your knees, lower your hands to the floor and jump both feet back so you’re in a push-up position (B). Keep your back straight and core braced. Jump your feet back up to your hands, quickly stand up, then bend your right knee and pull it up towards your chest (C). Return to start, then repeat with the left leg.
    Speed Skipping

    Hold the ends of a skipping rope, feet hip-width apart, knees slightly bent. Push off the floor with the balls of your feet and point your toes downward, while making small circles with your wrists. Land softly on your toes, immediately pushing off again. Focus on jumping over the rope as quickly as possible.
    Power Move: To make it harder, add a double under, in which you pass the rope under your feet twice in a single jump. But don’t just jump higher; keep your hands by your waist and quickly rotate your wrists to create the right rope speed.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    Sit-Up With Punch

    Lie on your back, knees bent, feet flat on the floor (A). Brace your abs, sit up and punch across your body six times with one arm (B). Return to start; repeat on opposite side.
    Power Move: Increase the work for your upper body and core by adding weighted gloves, or position a punching bag between your legs to punch at the top of each sit-up.
    Spider-Man Push-up

    Start in a push-up position (A). As you lower your chest to the floor, turn your right knee outward and bring it towards your elbow (B). Slowly return to start and repeat with the left leg.
    Power Move: Your goal is to move slowly and remain controlled through each rep, so if regular push-ups are too tough, try doing them on your knees instead.
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt
    Front Kick

    Stand with your feet in a right-foot lead stance, fists at chin height. Raise your right knee towards your chest (A), then kick straight out as if you’re slamming a door closed with your heel (B). Quickly bring your leg back, placing it staggered behind your left. Repeat with your left leg and continue alternating.
    Power Move: Slow it down! Your underused hip flexor muscles will have to work that much harder to control the movement.
    Side Kick

    Stand in a left-foot lead stance, fists up (A). Raise your right knee towards your chest (B), rotate your hips and left foot and kick your right leg to the side, pushing through the heel, while punching with your right arm (C). Quickly bring your right leg down, placing it staggered in front of your left. Repeat, alternating sides.
    Power Move: Get an even bigger booty boost by contracting your glutes during the move.
    Straight Punch

    Stand with your feet in a left-foot lead stance, fists up, palms facing each other (A). Rotate your hips to the left and extend your right arm, twisting your forearm so your fingernails face the ground and your arm is in line with your shoulder (B). Return to start; repeat on opposite side.
    Power Move: Pace your breathing with your punches and exhale with each punch, even if it makes your breathing quick and shallow. More

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    This 17-Day Slimdown Plan Will Help Get You Back In Shape

    It’s three weeks to the big day and your weight-loss goal is just a faded note-to-self on last year’s calendar. Don’t freak out – this 17-day slimdown plan from WH’s nutrition advisor will have you zipping up your cocktail dress in record time.
    This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars. To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight
    Also avoid raw apple, watermelon and chewing gum that contains sorbitol if these make you bloated. Build your own meals according to your preferences by choosing one of the five to six options provided for each meal and snack. You can have the snack whenever it suits you. If you prefer not to snack, you can add it to one of your three meals. During the 17-day period, avoid caffeine: caffeinated coffee, tea (except rooibos), chocolate and energy drinks.
    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
    To maintain your new size, incorporate these eating tips into your diet going forward, or use this eating plan as a basis for creating a new, sustainably healthy way of eating.
    Download the meal plan and follow these tips for a new you in just 17 days!

    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily More

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    Just These Two Workouts Make A Killer Six-Week Workout Routine

    If you’re looking to tone up all over, look no further than this six-week workout routine.
    Our experts have taken seven moves and created two killer fitness workouts, creating a six-week workout routine that’ll sculpt all over. The moves are simple but effective, and stacking them over a few weeks means you can see the gains in each body part: thighs, hips, butt and upper body, including the core.
    Do the routines 2 to 3 days a week, alternating between the two versions, so you’re never doing the same routine on consecutive days. And choose a weight that lets you complete the set with perfect form.
    Where the reps are light, pick a heavier weight and do them until your muscles are fatigued. For more reps, pick lighter weights you can complete the set with.
    How To Do This Six-Week Workout Routine
    Workout 1 (all 7 moves)
    Reps: 4Sets: 3 to 4Rest between sets: 90 seconds
    Workout 2 (the same 7 moves)
    Reps: 8Sets: 2 to 3Rest between sets: 60 secondsDo the workout for 4 to 6 weeks. Then up the reps to 6 for Workout 1, and to 12 for Workout 2.

    Front Squat And Push Press Combo
    Grab a barbell with an overhand grip, with your hands slightly wider than shoulder width. Position your feet shoulder-width apart. Bend your elbows, bringing your knuckles toward your body until they’re touching the outside of your shoulders (A). Lower your hips until your thighs are parallel to the floor (B). Straighten your legs and use your momentum to press the bar overhead (you’ll need to move your chin back a bit) (C). Pause, then lower the bar. That’s 1 rep.Sets: 3 – 4Reps: 4Rest: 90 seconds
    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt
    Step Up With Weights
    Grab a pair of dumbbells and stand up to 60 centimetres from a step or exercise bench, with weights at your sides and feet hip-width apart. Place your left foot on the step (A) and press up through the leg. Allow your right leg to come up and brush the bench (B), but don’t put any weight on it. Step down with your right leg, then your left. Complete all reps, then repeat, stepping up with your right leg. That’s 1 set. Go to B2.Sets: 3 – 4Reps: 4Rest: 90 seconds
    One-Point Dumbbell Row
    Grab a pair of dumbbells and stand with your feet hip-width apart, weights at your sides. Bend forward at the hips while lifting your right leg straight behind you until your body forms a T. Your left knee should be slightly bent. Let your arms hang straight down, palms facing each other (A). Squeeze your shoulder blades together and bring your elbows toward the ceiling until they pass your torso (B). Do half the reps, then switch legs and finish the set. Return to B1 after a rest.Sets: 3 – 4Reps: 4Rest: 90 seconds
    READ MORE: Beach Body Workout: Tone Up With Just These 5 Moves
    Single-Armed Overhead Squat 
    Grab two dumbbells, one twice the weight of the other. Stand with feet shoulder-width apart, holding the lighter dumbbell in your left hand and the heavier one in your right. Raise the left dumbbell straight overhead, palm facing forward. Next, position the right weight between your legs with arm straight, palm facing you (A). Squat until your thighs are parallel to the floor (B). Return to start. Complete all reps without lowering your arms, then switch sides. That’s 1 set. Note: The light dumbbell should always be overhead. Go to C2.Sets: 3 – 4Reps: 4Rest: 90 seconds
    T Push-Ups
    Get into a push-up position with feet together and hands shoulder-width apart (A). Lower yourself until your chest is 5-10 centimetres off the floor (B). As you push back up, lift your right arm straight up and rotate your body to the right until you form a T, balancing on your left hand and the outside of your left foot (C). Return to the top of the push-up position and repeat to the opposite side. That’s 1 rep. Continue alternating to complete the set. Return to C1 after a rest.Sets: 3 – 4Reps: 4Rest: 90 seconds
    Prone Jackknife
    Grab a Swiss ball and get in push-up position with your shins resting on the ball and your palms flat on the floor, shoulder-width apart (A). Pull your knees toward your chest, allowing your hips to rise toward the ceiling and your head to tilt toward the floor. Stop when your toes are on the ball and most of your weight is on your hands (B). Straighten your legs to roll the ball back to start. That’s 1 rep. Go to D2.Sets: 3 – 4Reps: 4Rest: 90 seconds
    READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy
    Reverse Woodchop
    Grab a medicine ball and stand with your feet shoulder-width apart. Hold the ball with both hands on the outside of your right hip, then perform a squat (A). Keeping your chest up and arms straight, press your feet into the ground as you “chop” the ball up and across your body until your legs are straight and the ball is above your left shoulder (B). Pause, then lower the ball back to your right knee. Complete all reps before repeating on the other side. That’s 1 set. Return to D1 after a rest.Sets: 3 – 4Reps: 4Rest: 90 seconds More

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    Try These Exercises To Build A Stronger, Bigger Butt

    From your Kim Kardashians to your Meg The Stallions, everyone wants a firmer and bigger butt. And while you’ll definitely tone up on the trails or hitting the treadmill, you’ll need to add some muscle (and weights) to really build a toned toosh. Here, build a strong backside with this bigger butt workout – you’ll be dying to show yours off.
    Build A Bigger Butt Workout
    Time: 30 minutes
    Equipment: Mat
    Good for: Butt
    Instructions: Choose two bilateral (both legs) exercises and two unilateral (single leg) exercises and pair them together for one workout. Complete four sets of five reps with heavier weights for the bilateral exercises, and complete four sets of 10 reps with lighter weights for the unilateral exercises. Once you’ve completed all sets of one move, continue to the next.

    Dumbbell Deadlift

    How to: Holding two dumbbells in your hands, stand with your feet hip-width apart, knees slightly bent. Position the weights in front of your thighs, palms facing your body. Keeping your knees slightly bent, press your hips back as you hinge at the waist and lower the dumbbells toward the floor. Squeeze your glutes to return to standing. That’s one rep. Complete four sets of five reps.

    Goblet Squat

    How to: Stand with your feet shoulder-width apart and hold a weight in front of your chest, elbows pointing toward the floor. Sit back and bend your knees to lower into a squat. Push yourself back to start. That’s one rep. Complete four sets of five reps.
    Bulgarian Split Squat

    How to: Stand about two feet in front of a step; extend your right leg back and place the top of your foot on the step. (Optional: Hold a dumbbell in each hand.) That’s your starting position. Bend your knees to lower your body as far as you can (or until your knee gently taps the ground), keeping your shoulders back, chest up, and hips facing forward. Pause, then press through your left heel to return to start. That’s one rep. Complete four sets of 10 reps on each side.

    Stability Ball Hamstring Rollout

    How to: Lie on your back with your knees bent, feet on top of a stability ball. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Lift your left leg straight up into the air. Hold the position as you straighten your right leg. Then, engage your hamstrings, bend your right knee, and bring your foot toward your butt. That’s one rep. Complete four sets of 10 reps on each side.

    Weighted Lateral Lunge

    How to: Holding a pair of kettlebells cleaned at your chest, stand up straight with your feet hip-width apart. Take a large step to the left, sit your hips back, and lower down until your left knee is nearly parallel with the floor. Your right leg should be straight. Return to start. That’s one rep. Complete four sets of 10 reps on each side.
    Weighted Fire Hydrant

    How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep. Complete four sets of 10 reps on each side.

    Weighted Donkey Kick

    How to: Get on all fours on top of your mat. Tuck a two to six kilo dumbbell in the crease of your right leg. Keep that leg bent at 90 degrees as you lift it behind you until your knee is in line with your hip, foot flexed. Reverse the movement to return to start. That’s one rep. Complete four sets of 10 reps on each side.
    Walking Lateral Lunge

    How to: Stand up straight, with your feet together. Hold a kettlebell in your right hand, and raise your left hand so it’s parallel to the ground, and in a fist. Lift your left foot and take a big step to the left. Sit your hips back, and lower down until your dumbbell nearly touches the ground. Switch hands, and repeat on the other side. That’s one rep. Complete four sets of 10 reps on each side.
    Front Racked Reverse Deficit Lunge

    How to: Stand up straight on small riser, step, or box with a set of kettlebells cleaned in front of your chest. Lift your right knee up to hip height in front of your body, then bring it behind you until the ball of your foot reaches the ground. Slowly lower down until both knees form 90 degree angles. Return to your knee-lifted position. That’s one rep. Complete four sets of 10 reps on each side.
    Weighted Hip Thrust

    How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Hold a dumbbell in both hands and rest it on top of your pelvis. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That’s one rep. Complete four sets of five reps.
    1.5 Stance Deadlift

    How to: Hold a kettlebell in front of your thighs with both palms facing toward your body. Stagger your legs, stepping your right foot back and your left foot forward. Your right heel should be off the ground. Push your hips back as you hinge forward, lowering the kettlebell while keeping it close to your legs. Once your hips reach 90 degrees, return to start. That’s one rep. Complete four sets of 10 reps on each side.

    Cossak Squat With Overhead Press

    How to: Begin by standing up straight, with your feet slightly wider than shoulder-width apart, and a kettlebell in each hand. Rack the kettlebells in front of your chest, and then raise your right arm straight into the air. Lift your left foot and take a large step to the left, then sit your hips back and lower down until your thighs are nearly parallel to the ground. Straighten your left leg and rise back up. That’s one rep. Complete four sets of 10 reps on each side. More

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    What Happens To Your Body When You Stop Working Out?

    Even when you have the best of intentions, life sometimes gets in the way of a fitness routine. And whatever the reason behind it, the absence of workouts will cause your body to lose some of the progress it had made. Here’s what happens when you stop working out – in difference scenarios.
    #1 You stop working out because…
    You had a crazy month at work and stopped your usual four-day-a-week gym habit cold turkey.
    The effect on your body
    Doing a mix of strength training and cardio is optimal for weight loss or control, muscle building, and aerobic health. Stop for a month, and you may notice that some areas get softer, that you’re not able to lug as many heavy groceries, and that you get winded a little faster from taking the stairs.
    “In a study of beginners who exercised for two months, their strength increased by 46 percent, and when they stopped training for two months, they lost 23 percent – half the gains they’d made,” says exercise scientist Wayne Westcott, who points out that they were still ahead of where they’d be had they never trained at all.
    READ MORE: 5 Genius Treadmill Hacks That Shave Off More Kilos
    Further, the more fit you were to start, the slower the loss; a triathlete on a break may only drop five to 10 percent of her fitness level in a month or two. Still, when getting back into it, go easy. For strength training, start with about 75 percent of the resistance you’d been using – and increase as you feel you can. You’ll be back to where you were in probably half the length of time that you took off.
    #2 You stop working out because…
    You used to weight train like crazy, but for the past several months, all you’ve fit in is a few sessions a week on the treadmill.
    The effect on your body
    In this case, your aerobic health should be in good shape, though you may notice that your strength and muscle tone have diminished some. Without weight training, you’ve likely lost muscle mass and gained some fat, even if the number on the scale stays the same.
    READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
    “Surprisingly, research shows that longtime endurance runners lose muscle mass at the same rate – two kilograms per decade – as everyone else, including the sedentary,” says Westcott. “Running and other cardio activities don’t build or maintain muscle mass.” Add some strength back to your bod, and into your routine, to remedy that in short order by following that 75 percent guideline mentioned above.
    #3 You stop working out because…
    You ran a half-marathon, then gave yourself a few weeks to recover.
    The effect on your body
    A break like this isn’t a major problem aerobically for someone who was in really good cardio shape. “You’ll be down from your competitive edge, but it won’t take long to come back,” says Westcott. “Just don’t expect to come back at full-speed right away.”
    He recommends easing back in using your heart rate (the zones may have changed from when you were at your peak) and perceived exertion – a seven on a scale of one to 10. He also recommends strength training as a muscle-building complement to your cardio workouts.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
    #4 You stop working out because… 
    You’ve been really into yoga but now miss the CrossFit you stopped a few months ago.
    The effect on your body
    Swapping one workout for another isn’t a bad thing, necessarily. Just know that if you go back to program “A” after doing program “B,” you may not be able to bring your A-game to “A” as you once could. “Unfortunately, training is very, very specific,” says Westcott.
    He points out that at the peak of his cycling career, Lance Armstrong was (very arguably) the best athlete in the world, yet when he took up marathon running, his first race was a respectable-but-not-remarkable three hours.
    In the case of bodyweight training (yoga) versus weight training (CrossFit), expect your strength to be down when you first return to the gym. Which isn’t to say you should stop your Oming – no reason you shouldn’t have both in your repertoire.
    READ MORE: 3 New Functional And Fashionable HUAWEI Wearables You Need RN
    #5 You stop working out because…
    You got injured and haven’t been able (or wanted) to work out at all for six months.
    The effect on your body
    In this case, you’ve definitely lost muscle and gained fat (as if getting hurt wasn’t bad enough!), especially if your everyday activity level was affected in addition to the lack of workouts.
    “Once you’re cleared to exercise, you need to return very slowly, very light,” says Westcott. “Half or less of what you once lifted may be too much; go way down and find a resistance you can do with good form and without pain for 10 to 15 reps.”
    If you know you’re going to be sidelined (or currently are), he recommends upping your protein intake in your diet to help reduce loss of muscle mass during your time off.
    This article was originally published on More