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      How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer

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      Picking the right weight dumbbells is like shopping for clothing: You won’t know what works for you until you actually try it (on). It’d be great if there was some magic equation that would calculate exactly what weights will feel light, medium and heavy for you during different workouts. But unfortunately, it’s not so predictable, because lots of variables affect how much you can lift.Dumbbell weight is “never going to be one-size-fits-all,” says Nellie Barnett, CPT and founder of Nellbells Fitness. The amount you lift is based on your individual physical fitness level, goals (like muscle hypertrophy versus endurance), and the body part you’re working.So, rather than seeking out a specific number, focus on finding your Goldilocks of dumbbells – not too light, not too heavy. If the weight is too light, you won’t challenge your muscles or see results. And if it’s too heavy? You’re more prone to injuring yourself. That ~just right~ weight will help you achieve “what your body is capable of lifting while maintaining proper form,” Barnett says.Ahead, Nellie explains how to find the right weight dumbbells for you and shares guidance on when to level up what you’re lifting:Think about your fitness goals.Lifting dumbbells is so much more than just picking up and putting down weights – you can achieve real strength goals over time by tweaking different variables, like weight, reps and sets, Barnett says. Here are some guidelines to follow for different strength training goals.If you want to…Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.

      Build stamina: Lift light weights for 12 or more reps and three sets.

      Lift heavy objects: Lift heavy weights for six or less reps and three to five sets.

      Lift heavy objects quickly: Lift heavy weights for one to two reps and three to five sets.Consider the specific exercise.There’s a reason you can squat way more than you can curl. That’s because smaller muscles like your biceps, shoulders and core are physically unable to lift as much as larger muscles like your back, chest and legs. These latter muscles “can handle heavier weight because they’re designed to generate more power,” Barnett says.That’s why it’s always good to have multiple sets of dumbbells by your side while you’re working out.READ MORE: This One-Dumbbell Workout Is Perfect For Home Or A Packed GymUse the light-to-medium set for these smaller muscle groups:Biceps

      Triceps

      Shoulders

      CoreUse the medium-to-heavy set for these larger muscle groups:Back

      Chest

      LegsPerform a rep test.With your fitness goal and muscle group in mind, grab a lighter weight than you think you can handle (so you don’t risk injury) and try to reach the rep count for each exercise. If your goal is building muscle stamina in your arms, for example, and you think you can handle lifting two-kilogram dumbbells for a minimum of 12 reps, you should conduct a rep test by lifting one-kilogram dumbbells for those 12 reps.When you finish the rep test – even if you had to put your weight down before completing all the desired reps – ask yourself these questions:Am I maintaining proper form throughout all of my reps?

      Am I breathing properly and not holding my breath?

      Am I completing my reps, especially in my first set?If the answer to any of these is “no,” decrease your weight. But if you said “yes” to those questions, then ask yourself these questions:Am I feeling particularly challenged on the last two or three reps?

      Am I performing each rep with control, or am I just breezing through them all?

      Am I actively thinking about the muscles that I’m engaging (a.k.a., the mind-muscle connection)?If the answer to any of these is “no,” increase your weight.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutWhen should I start increasing my dumbbell weight?Once you’ve begun your strength training journey, the main way to get stronger over time is with progressive overload. Essentially, this means increasing at least one variable in your workout (weight, reps, or sets) to ensure you’re consistently challenging your body, Barnett says. So, if you’ve been lifting two-kilogram dumbbells for a month or two, and you’re finding that all of the reps feel easy – not just those last two or three – it’s likely time to increase your weight by a few kilograms.Reebok Dumbbell Set With Case

      4kg Vinyl Dumbbell

      Trojan 20kg Adjustable Dumbbell Set

      Remember: No matter what dumbbell weight you choose, with each workout, you’re one rep closer to becoming stronger!This article by Addison Aloian was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Reasons Why You Should Make Zumba Your Favourite Exercise

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

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

      You’re getting calluses or blisters

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

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

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

      Womens Nike Initiator

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

      Under Armour Infinite Pro Running Shoes

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

      adidas Supernova 2.0 Shoes

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

      Reebok Nano Gym

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

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

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

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

      Mr Price Sport 6KG Kettlebell

      Mr Price Sport 3KG Kettlebell

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

      Minute 2: Single-Arm Kettlebell Swing (Right)

      Minute 3: Single-Arm Kettlebell Swing (Left)

      Minute 4: Kettlebell High Pull

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

      Rest for the remainder of that minute.

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

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

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

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

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

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

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

      Then, press feet into floor, return to standing. 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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      How To Choose The Right Socks For Your Walking Workout

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

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

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

      Falke Hidden Luxe Socks

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

      Versus Retro Rainbow Ankle Socks

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

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

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

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      5 post-workout ice baths in Dubai to keep you cool

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      Life

      by Sarah Joseph
      5 mins ago

      After an intense workout routine, ice baths are the most efficient way of recovering after a long day.
      Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
      Embody Fitness

      Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
      Contrast

      Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
      ReFIVE Spa, FIVE Palm Jumeirah

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa, FIVE Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. Expect reduced stress and anxiety levels, an increased metabolic rate to aid with weight loss and cellulite, plus the ultimate sports recovery for those post-workout muscle aches. Post-treatment, you can expect a deeply relaxed state for improved sleep. At ReFIVE Spa, the Ice Therapy treatment represents the epitome of this fusion, providing you with an opportunity to embark on a journey of self-discovery, revitalization, and transformation. Rediscover yourself at ReFIVE Spa, where the power of Ice Therapy meets the art of well-being. Immerse yourself in a world of renewal and embrace the cold as your ally on the path to a healthier, happier you. Each session is priced at Dhs125 per person.
      Boxica

      Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation,muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
      Longevity

      Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied More

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      6 post-workout ice baths in Dubai to keep you cool

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      Life

      by Sarah Joseph
      4 hours ago

      After an intense workout routine, ice baths are the most efficient way of recovering after a long day.
      Here are five of the best ice bath spots to visit in Dubai to calm your muscles and to ensure you’re ready for the next HITT or spin class.
      The PEAQ Club

      PEAQ offers a diverse range of services, including high-intensity workouts like Lagree Method, rejuvenating recovery treatments like ice baths and hyperbaric oxygen therapy, and calming practices such as breathwork and sound healing. Beyond physical wellness, PEAQ fosters social connections through its in-house café, providing a welcoming environment for members to relax, work, and socialize. By combining cutting-edge fitness techniques with traditional healing practices and a strong sense of community, PEAQ redefines the concept of wellness, offering a transformative experience for those who seek a balanced and fulfilling lifestyle. A single cold plunge session is priced at Dhs130.
      For more information visit peaqwellness.com
      Embody Fitness

      Embody Fitness offers state-of-the art recovery suites, Olympic standard gym equipment, sport therapy treatment rooms, luxury changing rooms and a healthy café. For expert sports therapy, customers can utilise the modern recovery suite including infrared saunas, ice baths and sports therapy treatment rooms to improve their performance to the next level. Located in ICD Brookfield, the session is priced at Dhs130 for 60 minutes and Dhs1,200 for unlimited sessions per month.
      Contrast

      Guests can experience an immersive ice bath to improve circulation, reduce inflammation, aid muscle recovery and strengthen mental resilience, making it the perfect modality to complement the sauna experience. As a sanctuary for recovery, visitors can soothe, switch off, rest and recharge. With both hot and cold therapy, guests have the choice to promote relaxation and detoxification. Located at Golden Mile 6, Palm Jumeirah, the Ice Bath is priced at Dhs95 per 30-minute session.
      ReFIVE Spa, FIVE Palm Jumeirah

      Plunge into the icy cool waters at the Ice Bath at ReFIVE Spa, FIVE Palm Jumeirah. After quickly becoming one of the top wellness treatments, this cold-water immersion action has an array of epic benefits including faster muscle recovery, improved sleep patterns, stress reduction and even boosting immunity. Expect reduced stress and anxiety levels, an increased metabolic rate to aid with weight loss and cellulite, plus the ultimate sports recovery for those post-workout muscle aches. Post-treatment, you can expect a deeply relaxed state for improved sleep. At ReFIVE Spa, the Ice Therapy treatment represents the epitome of this fusion, providing you with an opportunity to embark on a journey of self-discovery, revitalization, and transformation. Rediscover yourself at ReFIVE Spa, where the power of Ice Therapy meets the art of well-being. Immerse yourself in a world of renewal and embrace the cold as your ally on the path to a healthier, happier you. Each session is priced at Dhs125 per person.
      Boxica

      Guests can opt for this regimented training technique to regulate the nervous system and train the vagus nerve which is linked to the parasympathetic nervous system. Beneficial to anyone, ice baths are recommended to be between 10 to 15 degrees Celsius. This experience is designed to improve mood, completemental clarity, reduce inflammation,muscle soreness and conquer fear. Located in Dubai Studio City, the sessions are priced at Dhs100 for Boxica members and Dhs150 for non-members.
      Longevity

      Longevity offers a variety of wellness treatments focused on athletic recovery and performance, including infrared saunas, sports massages, yoga, stretching, and mobility treatments, in addition to ice baths. Founder Dani Afiouni is a passionate mountaineer with extensive experience in endurance sports and brought his expertise to Dubai to allow athletes and health enthusiasts to use cold water immersion to unlock their bodies’ recovery potential. Located at Umm Suqeim, Warehouse #S6, the cold dip is priced at Dhs115 per session.
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