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    It’s Time To Try Padel: The New Social Sport Everyone’s Talking Abut

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    Ask anyone if they’ve heard of padel (pronounced exactly like the tool used to move a floatation device through water) and they’ll probably scrunch up their face, search their grey matter and nod, saying, “Oh yeah, that’s like tennis, right?”
    The follow-up ask is of course, “Have you played?”, but most answers would be, “Er… no.”
    That’s quite sad because, for sports and court enthusiasts, the game is an exciting spin on tennis and squash. Think of it as a tennis match without the stuffy dress code and a lot like squash but without the constant sound of balls-against-the-wall. The result? A social, fun game that’s fast-paced and breaks the rules enough to make it cool.
    If you were to try padel, you’d quickly understand why it’s so popular and addictive: having a fenced-in arena means the ball is almost always in play, while simply hitting very hard won’t necessarily score you points the way it would in tennis or squash.
    And yes, the oft-touted refrain (dare we say slogan?) “fastest-growing sport in the world” might be true: Padel is gunning for Olympic status already, with tournaments and courts cropping up all over.
    The Padel Court
    We checked out our first game at the new court in Cape Town’s Greenpoint. The court is about two months old and slick.
    There’s brand new flooring that’s soft and padded as you walk, with what looks like sea sand gently enmeshed in the ground. They’ve thought of everything: baskets as a catch-all for your keys, phone, coffee, water. Benches for the rest of the kit. A small table off to the side for a post-game coffee and a chat, or for spectators to eat and watch.
    Each court is fenced off with sliding gates to let you in or out and they’re walled in on either end by what looks like reinforced plexiglass. The walls are included in game play (like squash). The ball is allowed to bounce twice: once on the ground, once off the wall, and then it’s free to be swung into the opponent’s side.

    The Rules of Padel

    The game follows the same scoring system as tennis, but the game play is slightly different.

    Each match is played in pairs.
    A match is made up of three or five sets.
    You win a set when you win six games
    Balls can bounce off the floor and walls once, while still being in play.
    Serves are hip-height and made after bouncing the ball on the ground.
    If the ball bounces twice on the opponent’s side, you score.
    If the ball bounces into the net, goes out of court, or gets hit into your own grid, you lose a point.

    Essentially, padel is fun and easy enough to learn, because it’s not a completely new set of rules or even a wildly different method of game play.
    READ MORE: 5 Absolutely Insane Body Benefits Of A Spin Class  
    The Padel Equipment
    You’ll need a padel racquet, which is wider than a squash racquet and stringless, with round holes drilled. Prices vary, around R1000 each, made of either fibreglass or carbon. The latter retails for around R5000, making it a serious investment piece.
    The ball is a modified tennis ball, made slightly lighter. You could probably get away with a regular tennis ball, but official padel courts will have balls and racquets for hire.

    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN 
    How To Play Padel
    You’d need to visit Playtomic to find a court near you. It’s an app – and website – that allows you to scope all the Padel courts in the world and book your slot seamlessly. The app includes your player ranking, and the ability to view other people’s ranking too. Booking a session via the app costs around R180, with hiring the racket costing R50.
    Right now, there are about 15 courts stationed around the country, and different organisations like Africa Padel are making it their mission to expand the game around the country. The Africa Padel courts are very much geared to be a social scene: there’s space for people to sit and watch the game, and afterwards, mill around with coffee or pizza. So, ready to take a whack?

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      How To Get Out & #RunForTheOceans With adidas

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      As we approach World Oceans Day on Wednesday 8 June, adidas and its longstanding partner Parley for the Oceans is once again encouraging the global sporting community to turn activity into action and Run for the Oceans in 2022.
      Locally, the campaign is being supported by the adidas family of athletes and brand partners including Siya Kolisi, Zinhle Ndawonde, Thulani Hlatshwayo, Gerda Steyn, Aphelele Fassi and Tayla Kavanagh.
      For the first time, new activities have been introduced to the challenge, making this the most inclusive Run for the Oceans yet. People from all parts of the global sporting community are invited to hit the street, the tennis court, and the football field, and unite to help protect the oceans from plastic waste.
      Featured: Track and field sprinter Shaunae Miller-Uibo
      The Change Made So Far
      Launching between 23 May and 8 June, the event returns for its fifth year, with the ambition of mobilising a generation to help end plastic waste. Research shows that the world is at a tipping point, with it predicted that oceans will contain more plastic than fish by 2050**.
      Since 2017, adidas and Parley have united over 8.2 million runners worldwide through Run for the Oceans, with more than 81.7 million kilometres being run in total.
      Since the beginning of the partnership in 2015, adidas has made more than 50 million pairs of shoes with Parley Ocean Plastic and close to 18 million pairs in 2021 alone – these include plastic waste intercepted from beaches and coastal communities, preventing it from polluting the oceans.
      We need action from everyone, everywhere to create true change and this year Run for the Oceans will expand to welcome in a wider range of activities – when we all come together, we can help make a world of difference.
      How To #RunForTheOceans
      For every 10 minutes of running from select activities, such as running, tennis or football, recorded by participants via the adidas Runtastic app or Strava, Parley will clean up the equivalent weight of one plastic bottle from beaches, remote islands and coastlines before it reaches the ocean, up to 250,000kg.
      To illustrate the devastation that plastic waste causes in our ocean, adidas South Africa partnered with Innovocean to bring the first anamorphic campaign of its kind to life, at the V&A Waterfront in Cape Town. When the artwork is viewed from a specific vantage point along with the warping and bending of the 3D elements, it lines up perfectly to create an optical illusion that can only be truly appreciated when viewed in person. To highlight the tangible difference that this initiative is making, the team came up with two contrasting creatives.
      The result is a mesmerising transition from a highly polluted ocean to one that is beautifully clean. This highlights the commitment made by adidas and Parley – join the Run for the Oceans Challenge and for every ten minutes of exercise, adidas and Parley will remove the equivalent weight of one plastic bottle, preventing it from polluting the ocean.

      READ MORE ON: adidas Fitness Running More

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      This Is Exactly How You Can Join The FREE adidas Runners Club RN

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      Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
      What Is adidas Runners?
      It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
      What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

      When Do They Meet?
      The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
      Why Should I Join?
      adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
      Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
      Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

      How Do I Join The adidas Runners Running Club?
      You can find your nearest adidas Runners community on Instagram, Facebook or by visiting www.adidas.co.za/adidasrunners.
      Need A New Pair Of Kicks?
      Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
      READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

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      Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First

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      Lots of jumps and twists with little rest can torch kilojoules and rev your metabolism. But they can also lead to sloppy fitness form, says corrective exercise specialist Michael Rosengart. Combined with extra pressure on your joints from the explosive moves, this leads to a spike in joint instability, as well as all-caps pain – knee pain (from cartilage damage), torn ligaments, shoulder pain (due to a tear or impingement) and chronic lower-back problems.
      READ MORE: 5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout
      Offset all that impact with this prep sesh from Rosengart before every class. By focusing on the joints that take the most hits, you can bang out more reps with less strain and at a faster pace, he says. Win-win.
      1. Wall Foot Stretch
      Why: This move helps activate the muscles and stimulates bloodflow, leading to a better workout and legs with a can-do attitude.
      How to: Stand near a wall with the toes of one foot a few centimetres up the wall and your heel on the floor. Step towards the wall, keeping your foot flexed, to stretch your ankle and calf. Hold for 30 seconds, then repeat on the other side.
      2. Squat Hold
      Why: Squats employ your back, core, butt and of course, quads. Prep them before hand with a weights-free hold to alert them to the impending action.
      How to: Stand with feet hip-width apart. Push your hips down and back until your thighs are parallel to the floor. Hold for 10 to 30 seconds, then reverse the movement to return to start. Do three to five reps.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      3. Single-Leg Deadlift
      Why: On one leg, your sense of balance is challenged, along with your core.
      How to: Stand with one knee bent and lift your other foot off the floor. With a flat back, hinge at your hips and lower your torso as you lift your raised leg in the air. Reverse to return to start; do five reps. Repeat on the other side.
      Want more? These are the 10 best bodyweight abs exercises of all time. Plus: everything you need to know about the viral 12-3-30 treadmill workout on TikTok.
      This article originally appeared on www.womenshealthmag.com

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      in health and weelbeing

      7 Secrets To Getting More From Your Workouts, According to a Personal Trainer

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      I’m pretty good at fitting a workout into my routine. Whether it’s 10 minutes of pilates on my lunch break or a 35-minute strength-training class after work, I can find time on even the busiest of days. But is finding time enough? Whether you find random pockets of time to squeeze it in like me or rely on 60-minute training sessions six days a week, we can all agree that if we’re going to spend the time to work out, we better get the most from it. 
      So what does it take to turn any exercise into an effective workout that will help us reach health goals? Just ask Danyele Wilson, a NASM-certified trainer, HIIT master trainer, Tone & Sculpt coach, and all-around badass. After obsessing over her at-home workouts (and envy-worthy abs) on Instagram, I knew I had to pick her brain. Here are her secrets to get the most out of every single workout and reach your fitness goals (hint: work smarter, not longer).

      Meet the expert
      Danyele Wilson
      NASM-certified trainer
      Danyele is a HIIT master trainer, Tone & Sculpt coach, and an EvolveYou Trainer. She has designed home and gym workouts with programs to suit all fitness levels.

      1. Define your “why”
      As with any health or wellness goal, find a reason to achieve that goal that will motivate you. No matter how much you think you want to work out every day and eat a clean diet, if the reason is that you’re “supposed to” or because it will help you look a certain way, you probably won’t stay motivated through the toughest workouts and busiest days. Instead, think about why you really want to exercise. Is it to feel more confident, be more connected to your body, or to live a longer life? Now that’s what will get you through the tough times. “It’s important to set the tone and intention for your workout, so when it gets hard, you have a clearly defined reason to carry you through,” Wilson explained. 

      2. Never skip a dynamic warmup
      It goes for new relationships, and it goes for exercise: When you go from 0 to 100 way too quickly, it can cause some serious damage. As Wilson said, “a warm body is ready to perform; a cold body will put you at risk for injury.” Next time you’re thinking of going straight into a sprint or HITT circuit, stop and take a few minutes to make sure your body is ready so that it can perform its best and to decrease your risk for injuries. You want to warm up the body to ensure the muscles have enough oxygen and increase flexibility to reduce injuries. Wilson recommended fitting in at least five minutes for a warmup. Try active stretching and low-heart rate cardio like walking on the treadmill.

      3. When weight training, start with compound lifts
      Compound lifts are any strengthening exercise where you’re using more than one muscle group at a time (like squats or deadlifts rather than bicep curls). Wilson said that knowing this is key to getting the most from your workouts. “Compound lifts demand the most energy, so it’s important to get those big lifts out of the way before you start to fatigue,” she explained. If a phrase like “compound lifts” sounds a little too out of your league or weight training is not your thing, Wilson’s tip works as a framework to make the most of any workout. Start with whatever exercise, movement, or part of the body feels the most challenging for you and will require the most energy (instead of putting off the hard stuff until the end). At the beginning of the workout, you’ll have more endurance for tougher movements.

      4. Focus on mind-muscle connection
      If you’re like me and move through workout classes thinking about what you’re going to have for dinner later, new’s flash: We’re missing out on a key piece of the exercise. “Focusing on the mind-muscle connection is important to ensure you are never just going through the motions and are working out as efficiently as possible,” Wilson said. In other words, focusing on the targeted muscle can engage it more, making it work harder and more efficiently. When you’re more mindful of each movement, you’ll be better with your form (more on that below), and you’ll focus on the working muscle, making it work more effectively.

      5. When you feel tired, focus on form
      If you haven’t already perfected your form, you need to. Proper form helps you maximize a workout by using your energy for the extra push, meaning that no movement goes to waste. If you have improper form, you might be targeting unintended muscles and setting yourself up for injury. Plus, good form means you can run faster, jump higher, and push harder (yes, you will feel like Superman). Wilson especially recommended focusing on form when you get tired during a workout. It’s so much easier to slack on form when your body feels exhausted, so being extra conscious can not only help you push through the rest of the workout, but Wilson also relies on this trick to prevent injuries.

      6. At the end of the workout, try something that will empty the tank
      Whether you’re looking to maximize a 10-minute, 30-minute, or 60-minute workout, you should end feeling like you gave it your all. Not only is this good for your confidence, but it’s also good for your body and ensures that you’re challenging yourself. Wilson recommended ending each workout with a burst of movement that will empty the tank. “This will allow you to surprise yourself with how far you’re able to go,” she said. “Tie meaning to those final movements, dig deep, and finish strong.” Try a rep with a heavier weight or a cardio burst of jumping jacks, and don’t forget to crank up the workout playlist.

      7. Remember that how you do one thing is how you do everything
      Exercise is not only beneficial because you know it’s good for your health. Exercise is also an opportunity to boost your confidence, challenge yourself, and learn what you’re capable of. Wilson sees exercise as an opportunity to practice the skills she wants to incorporate in her entire life, believing that the way she does one thing is the way she’ll do everything. “If you’re willing to take shortcuts during a workout, you’ll be willing to take shortcuts in other areas of your life,” she explained. “Decide not to settle, so the power you feel after finishing a tough workout will spill into other areas of your life.” BRB, going to go crush a HITT circuit after that motivation.

      I Asked Shay Mitchell’s Trainer How to Get More Toned
      Here’s what she said More

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      5 Absolutely Insane Body Benefits Of A Spin Class

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      Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
      Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
      1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
      Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
      2. Lower risk of injury and embarrassment
      Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
      READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
      3. Less thinking, more fun!
      Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
      READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
      4. All-in-one exercise
      Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
      READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
      5. Firmer everything!
      Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
      If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

      READ MORE ON: Fitness Fitness Advice Spinning More

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      Why A Boxing Workout Is A Quick Route To A Shredded Body

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      We’ve seen many a Rocky montage: the boxer, down on his luck, needs a win in the upcoming fight. Cue inspirational music and skipping sequences, early morning runs, sweat pelting on the floor. We get it: training to get fit in the ring is hard work. But so is actual boxing. 
      Anyone who’s ever had just one minute at the bag will tell you: one minute feels like a century when you’re punching. But why is that? Why is merely swinging your arms at a bag such a tough workout? Of course, a tough workout that gets your heart beating as fast as a boxing workout will create a shredded body. Here’s exactly why the sport is such a great shortcut to Shred Town. 

      You’re Constantly Moving 
      And not just in the way you’d be moving when you’re playing soccer, or even in a CrossFit WOD. The boxing movement involves 2-3 minutes of movement, with micro-breaks in-between, mimicking a round in a bout. One study notes that boxing leaves your heart rate at its maximum threshold, between 160 – 200 beats per minute. 
      But the movement largely involves your arms constantly swinging in a controlled way, while your feet are pivoting, stepping and jumping quickly. The result? Recruitment of all major muscles, including your arms. It’s cardio-meets-balance, a fat-burning recipe for success.  

      Punching Is A Special Fat-Burner 
      In traditional exercise, most movements involving the upper body include one-directional, controlled movement. Boxing throws this out the window with a combination of punches, each requiring dynamic support from other muscles, including your lats, abs (obvs), obliques and butt. Plus, research shows that no amount of bench presses can prepare you to deliver a more powerful punch. 

      READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

      Kickboxing Adds Even More Heft 
      Your lower body is already involved in boxing. With the addition of kicks that require power to move the bag, prepare to add quads, glute and calf stretches into your post-workout routine. You’ll experience an even higher heart rate and feel winded faster. 

      READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok

      You’ll Probably Come Back For More 
      One Australian study found that in two groups of participants, one which took part in walking and the other who did boxing, the latter group attended more sessions and had a lower drop-out rate than the walking group. That’s likely got something to do with the varied nature of boxing workout. Plus, it’s fun. 

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

      Science Says It’s Great 
      Another study  in the Journal of Physical Education and Sport found that boxing more efficiently develops physical fitness than traditional exercises where participants engaged in sports like basketball, volleyball or running. The boxing group were able to better perform physical tests like 30m sprints, push-ups and standing broad jumps. 
      Wanna give it a go? Virgin Active now has three boxing-focused classes that you can access in-person or online. Get in on the action here.  

      READ MORE ON: Boxing Fitness Fitness Advice More

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      adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

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      We’re not saying you have to look like you’re about to walk a catwalk when you get into your gym gear, but it seriously helps. Not even a good pre-workout beats the motivation that a cute new gym set or pair of trainers can give you to get up and work out. And we have a feeling the new adidas Ultraboost 22 colours are going to be exactly that.
      This week, adidas launched their new colorways for their Ultraboost 22 line (one for men and one for women) and they are everything that someone who loves a bit of colour would run to get. I mean, does it get better than this?

      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      But besides the obvious fashion benefits, there are plenty reasons to run to get the new adidas Ultraboost 22 for your next run.
      6 Reasons We Love The adidas Ultraboost 22:
      1. It’s Female-Focused
      The women’s Ultraboost 22 model was created by an all-women team and provides runners with 4% more forefront energy return than the women’s Ultraboost 21.
      adidas also tapped into women-specific anatomical insights by using an online anatomy database of 1.2 million foot scans, conducted and analysed by footwear and technology researchers Jura, Žabkar & Džerosk in 2019. Because of that, they have been able to tailor the UB 22 to create a 360-degree fit improvement for the female foot.
      It has a narrower heel, a lower instep and keeps the unique S-curve heel. It is designed to work in harmony with the heel counter to let the Achilles tendon move more freely.
      We just love a brand that takes the time to design their product with their female customers at the forefront, and adidas has done that time and time again. Hello, feminist icon!

      READ MORE: “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”
      2. It’s Ocean Friendly
      Designed with our oceans in mind, the Ultraboost 22 includes a CONTINENTAL™ natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic. In fact, adidas has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.
      And if you want to shop the UB 22 in a sustainable way, last year, adidas launched its most sustainable store in Africa in the V&A Waterfront.
      The make sure of this, the store goes through LEED certification (Leadership in Energy and Environmental Design) in accordance with the U.S. Green Building Council’s LEED rating system which aims at providing a framework for healthy, highly efficient green buildings.
      3. The Energy Return Is Better
      The new upper and LEP torsion system combine with the iconic BOOST midsole to deliver superior energy return. Through these improvements, you will give you 4% more energy return than the Ultraboost 21 for women.
      4. It’s More Responsive Than Ever Before
      The adidas Linear Energy Push (LEP) is an evolution of the torsion system which works in harmony with the boost midsole and the newly designed outsole for more responsiveness than ever before.

      READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
      5. The PRIMEKNIT+ Has Been Refined
      The refined PRIMEKNIT+ forged zones are made with yarn containing 50% Parley Ocean Plastic, providing an adaptive fit, while still being ocean-friendly. We love that!
      6. There’s Something To Suit Everyone’s Style
      These are actually nine colour ways you can choose from. You can buy them at adidas Concept Stores around SA and online at adidas.co.za. We’re ready to lace up our new loves!

      READ MORE ON: Fitness Gear gear More

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      Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

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      That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
      But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
      But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      What *is* recovery?
      Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
      So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
      That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
      READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
      “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
      But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
      How does nutrition play a role in muscle recovery?
      It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
      “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
      If you’re more of a visual person, this is what Candice means:

      READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
      So which macronutrients matter most after you’ve done a workout?
      “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
      The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
      In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
      But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
      How long after your workout should you eat?
      When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
      This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
      So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
      READ MORE: 26 Easy Recipes for Protein Pancakes
      What is the perfect recovery ratio to look for in a post-workout meal?
      There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
      The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
      “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
      “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
      “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
      How can you put this into practice?
      “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
      Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
      We know, right? Chocolate milk!
      One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
      Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
      READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
      But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
      Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

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