Workouts

Subterms

    More stories

    • 138 Shares

      in fitness and body

      The 4 Best Exercises To Do If You’re Going Through Perimenopause

      by

      Going through perimenopause? Adjusting your exercise routine to account for that could make the world of difference. And strength training is a great place to focus your energy (it helps you preserve lean muscle mass and keeps your metabolism humming). Learn the basics and then tackle these four perimenopause workout moves to maintain muscle through this new life phase.What Role Do Hormones Play?One of the major reasons perimenopause is so disruptive both to our lives and bodies, is due to hormones. During this period your hormones are out of sync and constantly changing.One of those important and ever-changing hormones is testosterone. Our testosterone levels naturally decrease as we age, especially around menopause. While we usually associate testosterone with men, testosterone plays a huge role in women’s health; impacting everything from sexual desire and mood to bone health, muscle strength and energy levels.Oestrogen is another hormone that declines during perimenopause. This hormone helps control hunger signals, regulate metabolism and body weight, so lower levels may lead to weight gain. That’s why strength training is so effective as you go through perimenopause; it’s boosts your metabolism and helps you preserve and build lean muscle mass.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Exercising More Or Eating Less?It’s important to be aware of how your hormones change through perimenopause because if you understand how the human body works, you’ll be better equipped to prevent or at least reduce the major risks and symptoms of menopause, says personal trainer Angelique van der Linde. Being able to narrow down when you are in perimenopause is vital for your health and reduced symptoms in menopause. The sooner you are able to pinpoint where you are in your hormonal cycle in life, the better.Meet The Expert: Angelique van der Linde is a personal trainer for Legallyfit, a lawyer and mom of two.What Helps Counteract The Hormonal Shifts During Perimenopause? The verdict is still out, says Angelique, but the majority of research suggests the following: Progressive OverloadGradually increasing weights ensures continuous muscle growth. A 2011 European Journal of Applied Physiology study found that a progressive overload regimen increased bicep strength and muscle growth in both men and women.Full-Body WorkoutsEngaging large muscle groups boosts metabolism and hormone regulation. One of the ways to affect your resting metabolic rate (aka how many calories your body burns at rest) is to change your body composition so that you have more muscle and less fat. Incorporating strength training sessions that work big muscle groups is a highly effective way of doing this.Shorter, Intense SessionsPerimenopausal bodies respond well to efficient, focused training. That doesn’t mean a 15-minute workout while talking on your phone or swiping through social media, though. You must be present when you train. That’s the only way to ensure that a short workout remains effective. Work smarter, not harder!It’s never about motivation… it’s always about discipline. Prioritising RecoveryRest days and quality sleep aid in muscle repair and hormonal balance. Angelique uses a product from her own brand: the JVL Calming Aid. It’s a natural product that helps her mind and body to calm down after a busy day, allowing her to get the rest her body needs and better sleep. What Should I Do If I Have No Motivation To Exercise?Create a non-negotiable routine that you stick to and commit to short, structured workouts (even just 15 minutes). Showing up, even on low-energy days, keeps momentum going. Remember, it’s never about motivation – no one feels like doing a workout at 5am in winter – it’s always about discipline. How Can I Get Better Results Without Working Harder?Try utilising the mind-muscle connection. Instead of rushing through reps, slow down and focus on engaging the target muscles. This enhances effectiveness and prevents injury. The added benefit of remaining conscious of what your body is doing during each set, is crucial for results to follow. Try to leave your problems at the door to your gym and remain present during your workout. This is the space where your health should take preference.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”What Should I Do Besides Exercising To Support Body Composition Goals?You need to prioritise protein. Aim for 20-30g per meal to support muscle repair, curb cravings and regulate blood sugar. If you’re too busy to make a meal during the day like Angelique, get creative. Angelique makes extra protein the night before and eats that during the next day. She also packs a JVL Slender Dessert shake to drink in between meals. This prevents muscle breakdown to a large extent and helps her fuel her physique. The Best Exercises For Maintaining Muscle And Managing Body CompositionThese are personal trainer Angelique van der Linde’s go-to moves for sculpting a strong, lean body.Beginners: Start with bodyweight variations and light resistance. Training with a broom or even two water bottles is a game changer for any beginner workout and will prevent injuries.Advanced: Increase weight and incorporate tempo changes for added challenge.1. Squats

      Why It Rocks: This strengthens the legs and glutes while promoting balance. Angelique loves incorporating a resistance band in while she squats or using the squat rack if she’s in the gym. The magic lies in the squeeze of your glutes upon the completion of each movement. You can add a resistance band, dumbbells or a barbell. Better yet, improvise and do this exercise with a broom; if you do it right, you will feel this!

      How To: Keep feet shoulder-width apart, push hips back and lower until thighs are parallel to the floor. Push back up, returning to your starting position. That’s 1 rep.READ MORE: When Menopause Impacts Your Productivity2. Deadlifts

      Why It Rocks: Deadlifts engage the posterior chain for total-body strength. Correct form is the most important factor to consider when doing a deadlift!

      How To: With your feet about shoulder-width apart and an overhand grip, hinge at the hips, keep the spine neutral and lift the weight using your glutes and hamstrings. Place your toes on a slight elevation to ensure that your focus remains on your glutes and not your quads. The more you squeeze your inner thighs together on the raise, the better.3. Push-Ups

      Why It Rocks: Push-ups are a fantastic bodyweight exercise for upper-body endurance. Even though Angelique absolutely hates doing these, it makes her feel strong and tough so, just gets them done.

      How To: Start in a high-plank position with hands slightly wider than shoulder-width apart. Maintain a straight line from head to heels, engaging your core and glutes and lowering with control until your chest almost touches the floor. Push back up, maintaining that straight line. That’s 1 rep.

      Getting your hips down and in line with your head is tricky but that’s the aim. If you don’t suck in your abs, then this exercise is pointless. If your lower back hurts, find the problem in your core. Chances are you’re not tucking it in enough. 4. Skipping

      Why It Rocks: Adding some skipping between weighted sets, helps Angelique to keep her body lean. It’s also a very effective full-body workout you can do without having to apply your mind to get a good set in.

      How To: Hold the rope’s handles and extend your hands and forearms at least 30cm away from your body, at a 45-degree angle. Step over the rope so that the middle of the rope hits the back of your feet. Use your hands and wrists to swing the rope over your head, avoiding moving your arms. As the rope comes toward the front of your feet, hop over it. Repeat.Ultimately, perimenopause isn’t a roadblock – it’s an opportunity to build a strong, resilient body. With the right training and lifestyle strategies, you can navigate this phase with confidence, energy and vitality. Angelique says she would even go as far as to say that if you follow these basic principles, your youthful self will return in a stronger and more fierce form with a new, fresh you! More

    • 138 Shares

      in fitness and body

      This Free Beginner 10K Running Plan Works In Just 10 Weeks

      by

      Just like starting a new job, hobby or meeting someone new, starting from scratch can feel super intimidating. That’s why we’ve taken the sting out of your running ambitions with this free beginner 10K running plan. Because honestly, there’s no reason why everyone shouldn’t be lacing up their running shoes. Below, really important running tips for beginners – and that free training plan! Benefits Of Trying This 10k Running PlanA study in the Journal of Adolescent Health found that running for just 30 minutes per week can improve sleep quality, mood and concentration. Full of excuses? Try shuffling out of this running perk: studies show that running can help to increase bone mineral density, making your bones stronger and slowing the ageing process related to bone loss. It’s also one of the cheapest, easiest forms of exercise ever and is extremely functional, if you call running from your problems an everyday activity. How Long Does It Take For Beginners To Run 10K? This plan is tailored to help absolute beginners go from couch all the way to crossing the finish line of a 10km race. But, it’ll take sticking to – skip a week of training and your timeline extends accordingly. If you already have a baseline of fitness, or your 5K time is speedy, this free beginner 10K running plan will help improve your time. Is A 10km Run Fine For Beginners? For sure – this 10K running plan, tailor-made for beginners, is designed to help beginners find their stride. But don’t think you can go from regular walks to the fridge to 10k finish line in one week. If it’s your very first time running, then it’s a good idea to set up a form assessment with a local run coach. This will prep you with the basics and ensure that you’re running correctly and safely. Running correctly is crucial for reducing the risk of injury and improving your speed.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsWorkouts for this running plan To complement your running, this training guide incorporates strength training to up your speed and muscle endurance. We recommend these workouts. Trouble committing to your training plan? Find a running partnerHate doing things alone? Sean Tait, a running coach from Off The Mark, suggests grabbing a buddy to help keep you committed or better yet, join a running club! “A partner can also make your runs seem to pass a lot quicker, as usually there will be some dialogue that forces you to think of something other than how far you still have to run. There’s also a big benefit in safety in numbers, too,” he says.Commit to a sustainable training schedule Don’t bite off more than you can chew. If you feel that you can’t commit to running every day, then find a schedule that works for you. “Rather, start at three runs per week and keep the consistency for a few weeks. You can always add a 4th and 5th, and so on at a later stage. This will also lower the risk of doing too much running before your body is actually ready,” explains Sean.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreCross-training ideas for this running planThese routines stretch, strengthen and condition your body to complement your running. Find The Right Shoe“I have some bad news for you – shoes don’t make you faster, you make you faster. Buy a pair of shoes that is a great fit for your style of running and shape of the foot,” urges Sean. It’s worth the extra money to go to a reputable shoe store that has professionals who can help you determine the optimal shoes for your foot. “Trust me, the wrong shoe will cost you thousands in medical treatment,” he adds.READ MORE: The Best Running Shoes For Hyrox, Speed, Distance & TrailMix Up The SurfacesWhen you start running, it can be very tempting to just stick to one kind of terrain but Sean suggests mixing things up.  “Do some running on the grass, perhaps an interval or track session. You could also move one of your weekly runs to the trails, once you start doing longer runs. It’s been proven that our risk of chronic injuries is lower when mixing up the surfaces, as the impact stress are less repetitive,” he explains.READ MORE: Time For A Training Overhaul? Here’s How To Know When To Change Your RoutineLet’s Hit The Road!Okay, so are you ready to run? Sean designed this programme to help ease you into running – perfect for the absolute beginner. You can save or print this training schedule to follow along to. More

    • 200 Shares

      in fitness and body

      “I’m A Trainer And Do These 11 Shoulder Stretches Weekly To Combat Stiffness And Improve Posture”

      by

      For those of us who prioritise daily activity yet spend long days in primarily sedentary postures, keeping your frame ache-free can be a serious challenge. One major pain point for serial hunched-over desk job workers is the shoulder joint. Good news: The best shoulder stretches can be done anywhere, whether they’re integrated in your pre-workout warmup or in bite-sized sessions at your desk throughout the day.Poor posture throughout the day, like when sitting at a desk, puts stress on the neck and shoulder joint, says Dr Sabrina M. Strickland, an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. On top of adding shoulder and core strengthening exercises into your workouts, prioritising stretching can help combat stiffness, she says. You may have the strengthening part covered in your sweat sessions, but stretching often gets overlooked as a key component of a well-rounded fitness regimen. While cross-training (engaging in a variety of training modalities, such as a combo of strength training and running vs. just one), yoga and functional strength training can help offset shoulder pain, incorporating shoulder stretches into your daily routine is key for overall and long-term shoulder health. That’s why in collaboration with Dr. Strickland and Roser, we’re offering up our favourite shoulder stretches to promote healthy, mobile and strong shoulders.READ MORE: Hunch Over Your Desk? These Moves Will Sort Out Your Shoulders STATMeet the experts: Dr Sabrina M. Strickland, is an orthopaedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly Roser, is a trainer, sports nutritionist and the owner of Holly Roser Fitness in the US. Rachel Tavel, is a doctor of physical therapy and strength and conditioning specialist.Benefits Of Shoulder StretchesShoulder stretches are essential for keeping your shoulders flexible, reducing tightness, preventing injury and making up for deficits caused by overuse or poor mechanics, especially as you get older, says Dr. Strickland. “Since stretching can help you maintain your mobility, it’s an important piece of aging healthfully and promoting longevity,” says Rachel Tavel, a physical therapist and strength and conditioning specialist. Over time, shoulder mobility tends to decrease, but regular stretching can help you maintain your range of motion, making it easier to stay active and feel good in your daily life, according to a 2022 study in JSES International.How To Perform Shoulder Stretches SafelyWhen it comes to any new stretching routine, it’s important to stay within your comfort zone. Always stretch within your available range of motion – meaning you don’t need to achieve the full expression of each move right away. Instead, start by moving through a pain-free range to explore your current mobility, and as you become more comfortable, gradually deepen your stretch. For those who don’t stretch or exercise frequently, it’s best to start with shoulder stretches two to three times a week to build up mobility. If you’re more active, you can incorporate these stretches into your routine five to six times a week. Since these are mobility exercises, you can perform them regularly without much risk of injury, as long as you maintain proper form and respect your body’s limits.What Causes Shoulder Tightness?Shoulder tightness is often caused by poor posture, especially from slouching or hunching over when sitting for extended periods of time. It can also result from stress, which makes you tense up your muscles (commonly in the trapezius muscles), or from overworking the shoulder muscles during exercise. Lack of movement and long periods of inactivity can also contribute to stiffness in the shoulders and upper back, making it important to stay active by incorporating stretching throughout the day.Of course, shoulder pain can also stem from overworking the joint. Athletes – particularly those who repetitively throw or swing items, like baseballs, golf clubs or tennis rackets – are most prone to tightness and pain, says Dr. Strickland. READ MORE: This No-Equipment Upper-Body Workout Blasts The Arms And ShouldersHow To Prevent Shoulder TightnessTo prevent shoulder tightness, focus on maintaining good posture, especially if you sit at a desk, drive a lot or look down at your phone or computer often. Incorporating regular shoulder stretches and exercises into your routine is a great way to keep the muscles flexible and strong, says Roser. Take breaks throughout the day to move around when sitting for long hours, and if you’re into lifting weights, balance your workouts with proper warmups, cooldowns and avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.Important note: If you’re dealing with shoulder pain or have experienced shoulder issues in the past, it’s a good idea to consult a doctor or physical therapist before adopting these stretches in your routine. Your healthcare provider can help rule out any underlying issues that may require specific treatment and offer guidance on which stretches are or are not safe for you.Best Shoulder StretchesTime: 10 minutes | Equipment: Foam roller (optional) | Good for: Shoulders, chest, upper backInstructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated below, repeating on the opposite side when applicable. Once you’ve completed one round of stretches, repeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injury, says Roser. So, if you’re stretching as part of your warmup, we recommend sticking to the dynamic stretches listed below.Knowledge boost: Static stretching refers to holding a position isometrically for a given duration, while dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.1. Arm CirclesType: DynamicHow to:Stand with feet hip-width apart, arms extended out to sides.

      Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.

      After about 30 seconds, reverse the direction. That’s 1 set.2. TYWType: DynamicHow to:Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.

      Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.

      Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape. 

      Continue repeating the sequence for 30 to 60 seconds. That’s 1 set.3. Child’s PoseType: Static How to:Start in a kneeling position, with shins flat on the ground.

      Rest your butt on your heels, knees slightly wider than torso and hands in lap.

      Walk your arms out on floor to extend in front of you.

      Lower stomach down onto thighs, and rest forehead on floor. Hold the position for at least 60 seconds. That’s 1 set.READ MORE: We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain4. Thread The NeedleType: Static or dynamicHow to:Begin on all fours.

      Lift your right arm up towards the ceiling while keeping your gaze on your hand as you move.

      Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground. 

      For static stretching, hold this position for 30 to 60 seconds, then repeat on the other side. That’s 1 set. For a dynamic version of this stretch, alternate between lifting your arm towards the ceiling and ‘threading the needle’ for 10 to 15 reps on each side. That’s 1 set.5. Overhead Triceps StretchType: StaticHow to:Stand tall with arms relaxed by sides.

      Raise right arm straight up.

      Bend right arm and place right palm behind head.

      Place left hand on right elbow and gently draw right arm back and over toward the left. Stop when you feel a stretch in the back of right arm.

      Hold for 30 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: To optimise the benefits of this stretch, maintain an upright position with your head rather than allowing it to drop forward.6. Arm SwingsType: DynamicHow to:Stand with feet about hip-width apart and arms relaxed at sides. Raise arms up to shoulder height.

      Swing both arms forward so they cross in front of you.

      Swing both arms backwards so they open up behind you. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 seconds, keeping your movements fluid and controlled, avoiding any sudden or jerky movements.Pro tip: Start with a smaller range of motion, then gradually increase the speed and range as you warm up.READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible7. Behind-The-Back StretchType: Static How to:Stand tall with feet hip-width apart and arms relaxed by sides.

      Clasp hands behind back so that your fingers are interlocked.

      With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. Hold this stretch for 30 to 60 seconds. Repeat 2-3 times. That’s 1 set.8. Open BooksType: DynamicHow to:Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.

      Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.

      When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.

      Return to the starting position. That’s 1 rep. Repeat the stretch for 10 to 15 reps, then switch sides.9. Cross-Body StretchType: StaticHow to:Stand with feet shoulder-width apart facing forward.

      Keeping the left arm straight, extend it directly across chest. Use right forearm arm to gently pull the left arm into your body.

      Hold the stretch for 30 to 60 seconds, then repeat on the opposite side. That’s 1 set.Pro tip: Keep your shoulders relaxed and avoid hunching them toward your ears.READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain10. Downward DogType: Static or dynamicHow to:Start on all fours.

      Tuck toes and lift hips into air, extending legs to straight and shifting weight back into feet so body forms an upside down “V” shape.

      Hold isometrically or pedal through your feet for about 60 seconds. That’s 1 set.Pro tip: If you’re experiencing tightness in the hamstrings or lower back, lift your heels and softly bend your knees to modify. If your shoulders are hurting, try moving your hands wider apart or rotating your hands outwards by about 45-degrees.11. Supine Pec StretchType: Dynamic How to:Lie on back with knees bent, feet flat on the ground and a foam roller under you, down the length of your spine with head resting on it.

      Lift arms straight up toward the ceiling with palms facing each other.

      Open arms horizontally into a T position until your hands rest on the floor with palms facing up. (If you don’t have the flexibility to have them rest on the floor, it’s okay for them to hover over the floor.)

      Hold for 30-60 seconds, allowing gravity to increase the stretch. You should feel a gentle stretch in your chest, biceps and the front of your shoulders. Repeat 2-3 times. That’s 1 set.This article by Talene Appleton and Julia Sullivan was originally published on Women’s Health US. More

    • 100 Shares

      in fitness and body

      4 Prenatal Yoga Moves To Do At Home

      by

      According to biokineticist Tracey Henriques, strengthening your back and core will help prevent back pain and poor posture as your belly grows.These moves from the Women’s Health Big Book of Yoga are great for conditioning your body early on in your pregnancy to prepare it for the trials ahead. *Be sure to check with your doctor before starting any exercise programme, especially while pregnant.You’ll need: A yoga mat, a cushion, a folded blanket or towel, a yoga block (optional)Prenatal Yoga RoutineIncorporate these variations into your existing practice, or if you’re new to yoga, find a basic sun salutation sequence and include these postures.Cat Cow Pose

      Start on all fours with arms straight and under your shoulders. As you inhale, drop your tummy, roll your shoulders back and look up (A). As you exhale, round your spine, tuck your chin to your chest and draw your belly button upwards (B). Repeat five times, breathing deeply and keeping movements slow and controlled.Child’s Pose With Supported Head

      Begin sitting on your knees, legs apart and big toes touching. Fold your torso over your thighs and rest your head on a cushion or folded blanket. Your belly will be between your thighs. Lay your arms along your sides, palms up. Relax your neck and shoulders. Hold for five slow breaths.READ MORE: 10 Super-Cool And Inspirational Fit Moms You Need To Follow On InstagramBridge

      Begin on your back with your knees bent and feet on the floor, hip-width apart (A). Lift your hips so your body forms a straight line. Lift your chin slightly and relax your glutes, constantly tucking your tailbone to your knees (B). Hold for one breath, then slowly come back down. Repeat 10 times.

      TIP: If you can’t keep your pelvis elevated, use a yoga block for support.Savasana With Bolster

      Savasana is normally performed on your back. In this variation, lie on your side with one arm supporting your head and one leg bent, supported by a cushion. Relax your body completely and close your eyes. Hold for 10 slow breaths.

      TIP: When your tummy gets bigger and heavier, avoid lying flat on your back as you could restrict blood flow due to the added pressure. Check out more yoga safety tips here!READ MORE: Hey New Mom — These Products Will Change Your Life More

    • 175 Shares

      in fitness and body

      What Is Rucking? How To Try The Cardio And Strength Workout, According To Experts

      by

      If you’ve ever seen people walking about with a weighted pack on, but not really heading on a backpacking trek and thought, what the ruck?! I’m here to explain.That’s rucking, which is a time-tested way to sweat (the military has used it for years!) quickly gaining ground among exercise fanatics. It started as a military training workout involving soldiers carrying a heavy pack (rucksack) and walking for kilometres (ruck marching).It’s possible you’ve inadvertently gone rucking before. The basics of rucking are simply to go walking or hiking with weight on your back. If you want to turn it into a true workout, though, there’s a bit more to it and sweet perks as your reward for the hard ruck.Meet the experts: Emily McCarthy is cofounder and head of community at GoRuck. Percell Dugger, CPT, is a certified personal trainer and Nike running coach. Katie Knight, CPT, is an online fitness coach with Knight Time Training, an ultramarathon runner and 2022 GORUCK Games Champion.But, you don’t have to be in the military to go rucking and try it out for yourself. It’s naturally a social activity, so you can break a sweat while chatting it up with your workout buddies.Whether you’re hoping to embark on your own rucking journey or just curious to know how it all works, read on for all the expert intel on benefits, safety tips, workouts and more to get started on the right path.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyWhat Is Rucking?To put it simply, rucking involves walking for long periods of time with weights in a rucksack. “We like to say that rucking is active resistance training,” says Emily McCarthy. “If you’re carrying weight, you’re rucking. Hiking is rucking in the mountains.”You can go rucking wherever you are, whether you’re in the middle of a city or close to nature. “Rucking is a low-impact exercise that is based on military training workouts, where you walk with a weighted rucksack or backpack,” says Katie Knight. “It’s simply walking with weight on your back.”It’s also worth noting you can use a variety of carriers to go rucking, but a rucksack differs from a standard backpack. The rucksack distributes the weight higher on your back so that it slightly pulls your shoulders back, says McCarthy. “It makes you stand up a little straighter as you’re moving, and you’re working different muscles and your core than if you were just going hiking or backpacking,” she adds.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeHow To Get Started RuckingHere are a few tips from Knight to get started rucking to ensure you’re safe and have fun along the way.1. Start SmallBegin with a weighted three- to five-kilometre walk, one or two times a week, Knight recommends. Start out with five to 10 kilograms and see how you feel for the first kilometre. You should be able to move at a moderate pace, a 9- or 12-minute kilometre. “If you are moving slower than 12 minutes a kilometre, you should lower your ruck weight,” Knight recommends.2. Add Weight GraduallyOnly add two to five kilograms or so of extra weight each week. A solid rucking goal is to be able to carry about ⅓ of your body weight, but that is a long-term goal that you should work up to very slowly to avoid injury. If you don’t want to buy ruck-specific weighted plates, you can load up a pack with dumbbells, books, or even bricks. Just make sure that your pack can handle the extra weight. If something does feel off, like pain in your lower back, extreme fatigue, or aching feet, opt for less weight and a longer walking distance to still reap the benefits, Knight notes.3. Add Distance GraduallyOnly increase your time or distance by about 10 percent each week. As you increase distance, you should still be able to hold a 12-minute kilometre or so for your entire workout.4. Balance The WeightThis helps ensure proper posture and muscle engagement. You don’t want all the weight sitting on just your hips or just the shoulders, says Knight. Ideally, the load is situated higher up on your back between the shoulder blades. Pop a towel or something light to occupy the space at the bottom of your pack, and then rest the weight on top of that. And, you want to use a pack that has a hip belt, too, so your lower body supports as well.Gear up for rucking with these expert-recommended items:Rucking Gear Recommendations

      Black Diamond Miniwire Carabiner

      This is McCarthy’s go-to for attaching a water bottle or a first aid kit to the outside of her rucksack for easy access.

      HOKA SPEEDGOAT 6

      Great for trail running and walking alike, this cushioned trainer has extra traction on uneven terrain, while being ultra-light.

      Trojan 5KG Weighted Vest

      Work those muscles with this soft-padded and comfy vest, complete with pocket for essentials.

      Benefits Of RuckingBuild StrengthWalking with a weighted pack improves strength in muscles all over the bod, according to a 2019 study in the Journal of Strength and Conditioning Research. Participants in the study gained overall strength when it came to squat jumps, push-ups and sit-ups after resistance training and weighted walking during a 10-week training period. Overall, Knight has found that when her clients get into rucking, they too notice an increase in both upper- and lower-body strength.Increase Cardio EnduranceNot only can rucking amp up muscle strength, but you’ll also be giving your heart a good workout, too. “It’s great for you building your aerobic base,” says Percell Dugge. The participants in the same 2019 study also showed an increase in their maximal oxygen uptake, which is a marker of your aerobic fitness. Specifically, rucking is a form of zone-two cardio. This means you’ll be working at an elevated heart rate that’s sustainable for longer durations.Work Your Whole BodyWhen rucking, your lower-body muscles are working to keep up the walking or hiking pace. Plus, your upper body is also working to carry a weighted pack with proper form. That engages your core, lower back and shoulder muscles.Easily Accessible“You have all these workouts with gym equipment and extra gear,” says Knight, “but with rucking, it’s the most simple thing you can do.” Even without designated rucking gear (more on that below!) starting a rucking routine is easy. You can add it to your regular weekly workouts as cross-training, or you can use a weighted ruck to add in certain strength-training moves during a walk or hike.Potential Risks Of RuckingAlthough rucking is a low-impact activity with all the above perks, there are still a few risks to be mindful of before you begin and when you’re out.Overuse InjuriesWith any weighted exercise, a major risk can be doing too much too soon. Walking for longer distances with a load might lead to overuse injuries, one 2016 study from the University of Wisconsin Milwaukee found. It’s easy to avoid by starting with lighter weight for a shorter distance and build gradually. About five to 10 kilograms in the pack is a good starting point, says McCarthy.Increased Overall FatigueFatigue did increase for soldiers who participated in long, weighted marches, a 2023 journal article from Military Medicine reported. The study measured fatigue by looking at energy expenditure, muscle exhaustion and cognitive engagement, and found that at the end of the march, stride length lessened while torso lean increased. During your ruck, if you are finding yourself leaning forward or compromising on good posture, take some weight off your back and recalibrate.Rucking Examples For BeginnersLoad up a pack and walk. A simple way to try rucking is by adding three to five kilograms to a backpack or rucksack. From there, slowly increase your rucking time by two to three minutes for every week you train, says Dugger.

      Go rucking on a treadmill. If you prefer an indoor sesh and have access to a gym, Dugger suggests using the treadmill. “Put your treadmill on an aggressive incline between eight to 12 percent and walk at a speed between three and five for about 10 to 30 minutes,” says Dugger.

      Do hill repeats. Find a hill in your neighbourhood and walk up and down it for your preferred amount of time while carrying your pack.READ MORE: What Is GORE-TEX? A Deep Dive Into The Viral FabricBest Exercises To Prep For RuckingIf all that has you eager to ruck, you can start strong and prep your body to maintain good walking form with the following exercises, as recommended by Dugger and Knight. Incorporate one or all moves in the middle of a ruck for added challenge, says Knight. Walk a kilometre, perform a few sets and then finish your ruck.1. Forearm PlankForearm Plank How to:Start on the floor on hands and knees.

      Place forearms on floor with elbows directly under shoulders.

      Step feet back, one at a time to create a straight line from top of head through heels.

      Engage glutes and push toes into the floor, and hold the position for at least 30 seconds.Why it rucks: Training your core is a smart way to prep for rucking, which requires plenty of core strength. If you want to ramp things up in your plank, Dugger suggests wearing a weighted vest.2. Reverse LungeHow to:Stand with feet shoulder-width apart and hands on hips. (Option to hold dumbbells at sides to level up.)

      Take a big step back with right leg and lower knee to tap ground, bending both knees to form 90-degree angles.

      Push through both feet to stand and lift right leg to return to start. That’s 1 rep.

      Continue alternating sides. Complete 10 reps per side.Why it rucks: The added weight of rucking can put stress on your joints. Reverse lunges prep your bod for the movement pattern of walking without as much stress on the knees, says Dugger.3. Jumping JacksHow to:Stand with feet together and hands at sides.

      Jump both feet out wider than hips distance apart and simultaneously swing extended arms out to sides and up above head.

      Jump feet back together, while lowering hands back to sides.

      Continue alternating in and out for 30 seconds. Work up to two and half minutes.Why it rucks: This simple move can be a solid way to prep for rucking. “Rucking is going to challenge your aerobic capacity and your conditioning,” says Dugger. “Jumping jacks are a great endurance and aerobic-based movement to improve your overall heart health.”4. Bent-Over RowHow to:Stand with feet shoulder-width apart with a soft bend in knees and a slight forward hinge at hips, holding a dumbbell in each hand or the ends of the rucksack.

      Holding the weight near your shins, squeeze your shoulder blades together as you pull the weight toward your rib cage. Drive your elbows back toward the sky and keep the weight close to your body as you lift.

      Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move engages the largest back muscle, the lats, which helps with stabilising the back, neck and hips.5. Shoulder PressHow to:Start with feet shoulder width apart, hold dumbbells at shoulders with palms facing toward body. (Option to grip the ends of your weighted rucksack.)

      Engage core and lift weights straight above your head, until arms are extended with wrists, elbows, and shoulders in line.

      Reverse the movement to return to start. That’s 1 rep.Why it rucks: This move simultaneously engages multiple upper body muscles (anterior delts, triceps, and chest), which also help you hold your heavy pack.This article by Sabrina Talbert and Mattie Schuler was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team.  More

    • 175 Shares

      in fitness and body

      Time For A Training Overhaul? Here’s How To Know When To Change Your Routine

      by

      When it comes to exercise, one of the biggest challenges is avoiding a training plateau. After all, when you stop seeing progress, it’s tough to stay motivated and see continuous progress. So, how do you keep your workouts fresh and effective? The key is knowing when and how to change your exercise routine.Personal trainer and Women’s Health Cover Search 2024 finalist, Lelani Loots, shares expert advice on how to recognise a training plateau, how to change your exercise routine and how to keep up results.“Whether you should switch up your training depends on your goals, current progress and how your body is responding to your current routine,” says Loots. “If you’re seeing good progress and staying injury-free, you might not need a drastic change. Incorporating variations like different exercises, training splits or changing the volume/intensity every few months can help prevent plateaus and promote long-term gains.”Here are four signs it might be time to change your exercise routine:Injury or DiscomfortIf you’re experiencing chronic soreness or discomfort, it may be time to rest or try a different approach to avoid overtraining.Imbalance or OveruseIf certain muscle groups are overworked while others are underdeveloped, switching your training focus to the latter could help restore balance and prevent injury.BoredomIf you’re feeling unmotivated or bored with your workouts, it’s a sign you’re in a training plateau. Changing your routine can reignite your enthusiasm and keep things interesting.PlateausIf you’ve stopped seeing progress in strength, endurance or muscle growth, your body may have adapted to your currenttraining programme and it might need a new stimulus.READ MORE: What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?Try this hack to (almost) never hit a training plateauTwo words: progressive overload. It involves gradually increasing the intensity of your workouts over time. This could be via: Extra weight – to build muscle and endurance

      Extra reps – to build endurance

      Added sets – to build muscle

      Different training variables – this could be speed, power or time, each addressing different goalsBy adding constant change, progressive overload training is one of the most effective methods for building strength and muscle. And, since it prioritises changing your routine, hitting a training plateau is less likely. However, like any approach, it has both positive and negative aspects. Here’s a breakdown:The Pros & Cons Of Progressive OverloadThe ProsStrength and Muscle Gains: Progressive overload ensures your muscles and nervous system are consistently challenged, which drives strength development and important muscle growth.Flexibility: You can apply progressive overload in many ways (increasing weight, reps, sets, or intensity techniques), making it adaptable to different goals (strength, hypertrophy and endurance).Structured Progress: It provides a clear framework for tracking progress and setting measurable goals. This can keep you motivated and help you avoid stagnation and plateaus.READ MORE: 12 Cross-Training Workouts Perfect For Weightlifters, Runners And MoreThe ConsRisk of Injury: If you push the intensity too quickly or without proper form, you increase the risk of injury. This is especially true when focusing solely on adding weight or reps without considering recovery or technique.Mental Burnout: Continuously aiming to increase load or reps can be mentally exhausting. Constantly focusing on progress rather than enjoying the process can take a toll on motivation and enjoyment of workouts.Over-training: If you constantly push yourself to overload without allowing enough recovery, you risk over-training, which can lead to fatigue, burnout and even muscle loss over time. Incorporating proper warm-ups, recovery and variety into your routine can help you avoid the downsides and lead to safe and effective progress.This article first appeared in the January/February 2025 issue of Women’s Health South Africa. More

    • 113 Shares

      in fitness and body

      5 Beginner Yoga Poses To Help You Sleep Better

      by

      These yoga poses are beginner-friendly and all you need is an open space in your house. If you don’t have a yoga mat, place a towel down on your carpet. We recommend putting on some peaceful yoga music and flow your way to deeper sleep.Yoga Poses To Help You Sleep Better
      [embedded content]
      5 Yoga Poses To Help You Sleep Better by Amy HoppyPose 1: Forward BendTo start, inhale as you lift your hands towards the ceiling for High Mountain pose. Exhale Forward Bend, hinging from the hips (bend your knees as much as you need to). While in a Forward Bend pose, you can straighten your legs, pedalling out one at a time, stretching your hamstrings. Grab opposite elbows and hang out in a ragdoll-like pose. Sway gently from left to right before slowly coming all the way up.Benefits: Stretches the hamstrings, calves and hips while reducing anxiety, relieving stress and calming the mind. Creates a calming effect on the brain.Pose 2: Child’s PoseWith knees to the edge of the mat, toes to touch, hips towards heels, extend your arms out in front of you, lifting elbows off the mat. Place your forehead on the mat, gently rolling from left to right.Benefits: Stretches hips, thighs and ankles while reducing stress and fatigue. Gently relaxes muscles in the front of the body while softly stretching muscles at the back.Yoga Pose 3: Shoulder Stand (to Ear Pressure Pose)Begin lying down and then use your core to lift your legs up. Place your elbows firmly on the mat, hands to your bra strap line to assist with holding the lift with a straight spine. Straighten legs. Hold for one minute. When you feel ready, you can add Ear-Pressure pose to this move. Gently bend your knees and press the inside of the knee area into the ears on each side of your heading, blocking out sound.Benefits: Shoulder stand pose helps to improve circulation, calm headaches and relax the mind. Ear-Pressure pose (aka deaf man’s pose) helps calm the mind by activating the parasympathetic nervous system. It also removes excess stimuli.Yoga Pose 4: Legs Up The Wall PoseAny wall surface will do. The trick is to get your bum as close to the wall as possible. It might feel uncomfortable initially, but soon your body will relax into the pose. Focus on slow, steady breath and stay in the posture for 10 minutes.Benefits: Deep relaxation, soothes swollen legs and feet, stretches hamstrings and lower back while relieving tension in the lower back (practise while experiencing period pain). This is a great pose to do before setting up for your nighttime routine as it really helps to calm the mind.Yoga Pose 5: Corpse PoseStart by lying down on the mat, feet and hands to the edges of the mat, hands facing upwards in a gesture of openness. Close your eyes and focus on your breath as you settle into a state of meditation. Try to remain as still as possible. Option 2: Bring your feet to touch and let your knees drop out towards the sides. Stay in this position for 10 minutes without moving. No fidgeting, no scratching.Benefits: Sensory stimulation and external distractions are minimised to help the body completely relax. With a grounded body, mental energy can be channelled inwards and the mind can start to explore the body from the inside. This posture increases self-awareness and introspection, which has been linked to decreased symptoms of anxiety and depression.Tips for meditatingIf you don’t have time to do all five of these, just spend five to 10 minutes with your legs up against the wall. Remember to focus on your breath and clear your mind. Use the breath in each of these postures to keep your focus on being present on the mat, aware of your body.Yoga/Meditation Cushion 1/2 Moon

      Sattva Yoga Gear Black Meditation Cushion

      Crescent meditation cushion

      When your mind starts to wander out the room, bring your attention back to your breath. When thoughts pop up, accept them and let them go. Let them pass through without attaching emotion to them and focus again on the breath.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

    • 175 Shares

      in fitness and body

      The 411 On Wall Pilates Workouts From Experts. Plus, A Go-To Wall Pilates Routine

      by

      Any woman on social media would know wall Pilates workouts: the trend that racked up over 22 million likes on TikTok is peppered throughout your daily scroll, purporting a slender, stronger frame using just a wall. But do wall Pilates workouts do all they claim to? WH spoke to experts for the 411.So, What Is Wall Pilates Anyway?  Simply put, it’s Pilates… with a wall. The firm object, says Pilates instructor Jordyn Stoos, “can help balance and stability for those that might need to build their strength, whilst performing a limited Pilates repertoire.” Pilates is by nature a low-impact exercise modality that focuses on core and stability while enhancing flexibility. By adding a wall (or any stable surface), Pilates becomes more accessible. “It’s a built-in guide that helps with alignment, posture, and control, making exercises more intentional and precise,” says Melissa van der Walt, a Pilates instructor.What Are The Benefits?“Wall Pilates is incredibly functional, meaning it improves strength and mobility in a way that translates to better posture, reduced back pain, and a stronger core for everyday movements,” says van der Walt. “The wall acts as a built-in resistance tool, balance aid, and alignment checker all in one—so it’s way more than just a substitute for a bench or the floor.”Wall Pilates workouts help activate your core muscles:It offers deeper core engagement, since pressing into the wall “forces your deep core muscles to activate properly, making ab work more effective,” she adds.It aligns your practiceFor everyone wanting to appear more confident, taller and slimmer, consider the wall a free tool. As a built-in guide, the wall forces proper alignment and reduces lower-back strain.It’s a boon for balance “What people often don’t realise is that balance in itself needs to be strengthened, too,” says Stoos. “I often have clients that find themselves so surprised when I ask them to do a balance exercise and they topple over!” To combat this, the wall is great for checking posture while balancing and using stabiliser muscles. Stabilisation exercises, like balancing, “helps to activate the core and strengthen the spinal stabilisers,” says Stoos.READ MORE: 7 Proven Pilates Benefits And The Best Apps To DownloadWhy Wall Pilates Workouts Might Be Right For YouYou’re older: Balance and bone density decline as you age. Wall Pilates offers a strength workout that helps improve balance and muscle strength, a key factor in bone-building.

      You’re a Pilates newbie: “It offers extra support so you’re not compensating with the wrong muscles,” says van der Walt.

      You’re post-partum: This gentle workout focuses on deep core strength, including those all-important pelvic floor muscles, which are compromised during childbirth.

      You want a challenge: No cheating when you’re up against the wall, says van der Walt. “There’s no momentum or “cheating” the movement – your muscles have to do all the work.” Plus, she adds that the extra level of resistance (I.e., pushing against the wall) forces engagement, making even simple movements more challenging.

      You need low-impact movement: If you’re recovering from an injury, wall Pilates workouts are easy on the joints but still challenge muscles.READ MORE: What You Need To Know About Doing Pilates For Weight LossCan Wall Pilates Help With Weight Loss?Weight loss is a specific balancing act that involves calories, yes, but also hormonal balance, science says. Still, movement is a great way to move the needle and wall Pilates can be part of your movement routine. For body recomposition, i.e., adding muscle tone and definition, wall Pilates can help you achieve that, says van der Walt. “It’s fantastic for toning, sculpting, and increasing muscle endurance,” she explains. “But body composition shifts come from a mix of:Progressive Resistance – Over time, you need to increase intensity (using body weight, resistance bands, or even light weights) to keep building muscle.

      Nutrition – No workout alone will change body composition without proper nutrition to support fat loss and muscle retention.

      Overall Movement & Cardio – Pilates strengthens and sculpts, but adding walking, strength training, or other movement will amplify results.”Also, remember that muscle is a key component in minimising fat stores. Per van der Walt, wall Pilates can help strengthen your core, increase muscle endurance, improve posture and support joint health and mobility. And let’s be real: those are all very worthy pursuits for overall health.Your Go-To Wall Pilates No-Equipment WorkoutFollow this simple no-equipment at-home wall Pilates workout from van der Walt to get your gains:
      [embedded content]
      READ MORE: 15 Pilates Exercises That’ll Work Your Core From Every Angle Without Any Equipment More