Incorporate these four tips to get more out
of every swear session.
your cardio intensity
Whether you’re running, swimming, hopping
on a bike, or taking a cardio class, try these ideas. They’ll help you get more
out of your heart-pumping sessions and improve your slim-down efforts.
1. Include sprinting intervals
By alternating between a few minutes at a
moderate pace and throwing in burst at a faster pace, you’ll burn more
kilojoules, build endurance, and become faster and stronger. Not to mention,
intervals are also proven to reduce belly fat, says biokineticist Kim Woolrich,
of the Sports Science Institute of SA.
2. Use those arms
Many forms of cardio are all about the
legs, so when possible, maximize your cardio time by focusing on working your
arms as well. “Try boxing or even air punching while jogging on the spot or use
your pull buoy when swimming,” says Woolrich.
3. Lengthen the duration of your workout
Most cardio workouts last between 30 to 45
minutes, so burn more kilojoules by pushing yourself a little longer. Depending
on your workout, you can burn an added 150 – 400kJ by adding five minutes to
4. Incorporate strength training
The main focus of cardio workouts is to
burn kilojoules through high-intensity movement, but you can also use this time
to strengthen your muscles.
To target the legs and bum, incorporate
inclines on your runs, bike rides, and hikes. When in the pool, use the
resistance of the water to tone your muscles by using flippers and paddles,
On the safe side
Safety is a hot topic, so we’re thrilled to
introduce SAFE ID. It’s an identification bracelet that speaks for you when you
can’t – and could save your life. The bracelet is linked to an online profile
detailing emergency contact details and your medical history. It’s designed for
everyone – runners, cyclists, swimmers and especially for kids.
Available from Sportsmans Warehous stores. For
info, se safe-id.co.za
Take a hike
Hiking is a fun way to connect with nature
and get great cardio exercise. But the right gear is important to keep you warm
and safe. Check out this new range of jackets:
1. K-Way has released a new range of outdoor gear. We love this 3-in-1
jacket with a removable soft-shell inner. It’s waterproof, lined with mesh for
better ventilation and has an adjustable, removable hood. Cape Union Mart; from
2. Hi-Tec’s Storm 3-in-1 has a waterproof outer shell with a removable
zip-in fleece jacket. It features an adjustable hood, zippered hand warmer pockets,
and adjustable hem. Due South and Outdoor Warehouse; from R1 099.
zip-in fleece jacket
3. K-Way Brenta goose-down jacket with water-resistant coating and
windproof shell features an adjustable hem and cuffs. The down keeps you warm
and helps minimize odours. Cape Union Mart; from R1 599.