Health_Fitness_UK_July_2017

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ENERGY IN AN INSTANT NEW Kick-Start your performance with this great-tasting caffeine gum. Effective in under 15 minutes, each piece delivers 100mg of fast-release caffeine to boost energy and concentration. Packed in handy pocket size blisters, Kick-Start Gum is a gym bag essential. Proud Official Suppliers to: TRIAL OFFER* * £10 OFF TRIAL OFFER* Only £24.95 £14.95 120 Pieces (12 x 10 packs) www.HEALTHSPANELITE.co.uk *£10 off voucher valid against Kick-Start Gum only. Quote code EHFEMY when ordering at checkout. Please allow up to five working days for delivery. Free delivery on all Healthspan Elite ® orders delivered to UK addresses. Single use only. Voucher valid until 31.08.17 at www.healthspanelite.co.uk and only when purchasing Healthspan Elite ® products. ENTER OFFER CODE EHFEMY FREE UK DELIVERY
H&F’s fitness editor Sarah Ivory digests the latest workout news and research FITNESS EXPERT CLASS ACT I love an exercise class with an intense cardio burn. So, if you’re like me, London’s latest cardio workout – VersaClimber at Sweat by BXR (bxrlondon.com) – is a must. Made to simulate a climbing-style action, the VersaClimber machine is a 75° angled device with moving foot and hand pedals – a bit like a stepper machine that really tests your arms too. It’s already a hit at Los Angeles Versaclimber studio, Rise Nation, and now it’s taking Londoners by storm. When we tried the Sweat by BXR session, we soon got the hang of the stepping and pulling action and found it a really challenging full-body workout, cardiovascularly and physically. Can’t make it to the city session? Try these moves from BXR fitness director, James Pisano, on a VersaClimber near you. 1. FULL-RANGE INTERVALS 45 seconds on; 15 seconds off – 4 minutes total. Start stepping with short moves. Head up, body straight and bum tucked under. Transition into bigger steps by opening up your stride range for 45 seconds, pushing ‘It’s a bit like a stepper machine that really tests your arms too’ and pulling with your arms. Bring it back to short strides for 15 seconds, letting your heart rate recover. Repeat. 2. SQUAT VARIATIONS 30 seconds on; 30 seconds off – 4 minutes total. Hold onto the rails (not the handles) to isolate your legs. Drop your bum down and back as you keep stepping. Maintain a strong step frequency, driving your heel down as low as possible with each step. Act on that adage that says: ‘Do something every day that scares you.’ BRAVE ENOUGH? I recently read an article about how to raise little girls to be fearless. It struck a chord with me because I’m a bit of a scaredy cat when it comes to adrenaline sports. Chances are I’m not the only one – research shows that parents are more likely to caution their daughters against danger than their sons. I want to teach my daughter to be adventurous – but how? A recent infographic available at sbo.net/risk-sports lists surfing, off-piste skiing and climbing among the riskiest sports. Mammut-sponsored climber, Ethan Walker, says it’s all about embracing fear. Here are some of his tips. ● ‘Have faith in yourself. Picture your moves over and over in your mind. Imagine getting to the top of a climb and be confident that you can do it.’ ● ‘Listen to experts. Many facilities provide training, courses and advice given by climbers with experience.’ ● ‘Don’t tense up. If your grip is too tight, your hands and arms will tire faster. Learn to control your grip and conserve energy.’ PHOTOGRAPHY: iStock WALK OF LIFE Amazingly, the majority of us walk less than half a mile per day. We’re missing out because, not only is stepping out great for physical health, but the latest research proves it’s also fantastic for mental wellbeing. Researchers from the New Mexico Highlands University have discovered that the foot’s impact during walking sends backward-flowing waves through the arteries that increase blood supply to the brain, improving mental function. Data from the University of Georgia also shows that walking can be more energising than 50mg of caffeine. Think you don’t have time? Try these tips to nudge up your step count. ● Walk a little more every day. Don’t aim for 10,000 steps straight away. Simply, aim to increase your step count by one or two thousand. ● If you travel to work by bus, car or train, stop a few blocks early and walk the rest of the way. ● Don’t pick the parking spot that’s closest to the supermarket – leave your vehicle at the other end of the carpark and walk the rest of the way. Health & Fitness 21
Page 1: More zzzz guaranteed July 2017 //
Page 5 and 6: welcome Photographer: Helen Marsden
Page 8: letters About YOU Toning up your le
Page 11: what’s new FIT BUZZ Your guide to
Page 14 and 15: CONTENTS p16 Fit notebook Boost bon
Page 16: FITNESS notebook 3 OF THE BEST… S
Page 19: spin masterclass WORDS: Sarah Ivory
Page 23 and 24: home fitness CLEAN AND PRESS Reps:
Page 25 and 26: EAT SMART NUTRITION TIPS ] DIET ADV
Page 27 and 28: ZERO SUGAR 100% TASTE Great tasting
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Page 34 and 35: diet diary ‘What I ate today’ A
Page 36 and 37: CONTENTS p38 Health notebook Beat y
Page 38 and 39: HEALTH notebook 3 OF THE BEST NATUR
Page 40 and 41: Tune in, drop off If you want to sl
Page 42 and 43: You use it to face the day We use i
Page 45 and 46: eauty news SUN STROKE Did you know
Page 48 and 49: subscription offer N2 YES! Please s
Page 50 and 51: Ever feel like you spend most of th
Page 52 and 53: 1Head to the park Launched in 2014,
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Page 68 and 69: WORDS: Angela Dowden PHOTOGRAPHY: i
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Specially selected, award winning p
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PUSH THE BOAT OUT Make your summer
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Previous page Zohra Seamless Long S
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fashion news TENNIS COMPILED BY: Jo
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YOU TIME HEALTHY RECIPES ] SPA AND
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TRAINING WITH THE BEST H&F’s art
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Marinating garlic in oil allows you
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J VELVET DRESSING 2-3 garlic cloves
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VOUCHER Buy portable water ioniser
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TARGET ZONE BACK This month, expert
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WORKOUT MEET THE EXPERT David Brown
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WORKOUT WORKOUT #1 Find a park and
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WORKOUT WORKOUT #2 Perform the foll
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FITNESS KNOWLEDGE UPGRADE YOUR LUNC
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MOVE OF THE MONTH POWER UP A perfec
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RUNKNOWLEDGE HEAD FOR THE HILLS The
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RUNNING Q&A Make sure you understan
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promotion YOUR ESSENTIALS Check out
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actionforcharity LONDON TO PARIS wo
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