The usual… but with a twist
A different take on aqua-aerobics, running,
kettlebells and resistance training.
7.
Try aqua-jogging
When an ankle injury put me out of action
for a week or so, I was desperate to keep moving, so I hit the pool – minus
flippers. Aqua-jogging is great for rehabilitation but also provides a good
resistance workout (water is 800 times more dense than air). It’s become part
of elite training programmes and even Olympic athletes champion it. But form is
important – don’t run on your toes or shorten your stride. Try to complete the
full range of motion you would complete on land.
8.
Barefoot or minimalist running
It’s the latest craze, and some experts
contend that if you run without shoes you avoid the impact of heel-striking and
develop a springier step. Science Daily reports that, although running shoes
offer good support, there’s evidence to suggest they can contribute to more
stress on the hips, knees and ankles.
Try Vibram FiveFingers – light-weight,
thin-soled shoes – that give you the feeling of running barefoot while still
offering some shod protection.
Vibram’s website suggests you do a two-week
strength training programme to get your feet used to “barefoot” movement, which
is a good idea. Ease into it, as with any new exercise. See
theoriginalminimalistshoes.co.za for info.
9.
Get your technique right
Kettlebells offer an intense cardio and
strength training workout in one. Developed by Russian weightlifters, these
“cannonballs with handles” take a little time to master, but Umhlanga-based
trainer Sean Temple of Flux Motion says the sport of kettlebell lifting is
exceptionally effective, “like manual labour for urban folk”.
You can incorporate them into your gym
routine and do some traditional lifting. But the sport is actually
technique-based, so it’s worth going to classes with accredited trainers to
learn the proper techniques. See fluxmotion.net for info.
10.
Check your resistance
TRX suspension training has been at Virgin
Active gyms for a while. Designed by a US Navy Seal who wanted his unit to stay
in shape on board ship, TRX routines make effective use of hanging parachute
straps: you perform some serious resistance training using your body weight
against gravity. Minimal equipment, maximum sweat – and you can design your
workouts to suit you.
How to exercise without knowing it
Another way to fall in love with movement
again is to sneak it into your life without noticing it. If you’ve ever thrown
Frisbee on the beach or played hopscotch with your niece, you’ll remember how
much fun exercise can be.
11.
Be like Helen Mirren
We love Wii, because it turns TV time into
something better than “lie back and pass the popcorn”. Now there’s the Wii Fit
Plus – apparently actress Helen Mirren is a big fan. There are 15 new
activities to try out, like rhythm kung fu, skateboarding and a Segway circuit.
If you already have a profile on the original Wii Fit, you can transfer it to
Wii Fit Plus. You can customize your workouts depending on how much time you
have available. Go to Kalahari.com to order.
12.
Remember spending hours on the trampoline
when you were a kid?
“Urban rebounding” is hot again overseas,
so look out for the lightweight mini-trampolines that are specially made for
gym environments. You can get a full cardio workout without any jarring and you
can either use a DVD workout as accompaniment, or just put on some dance music
and work up a sweat. Body Sculpture Aerobic Bouncer Mini Trampolines are
available from Sportsmans Warehouse.
Don’t hold back!
Some of us thrive on the kick-up-the-butt
routine – sign up for something hard core and make sure you show up on time, no
matter what. Once you’ve started a programme, you’re usually so revved up you
can’t wait for the next class. Try these work-up-a-sweat programmes:
13.
Crossfit
This is a core strength and conditioning
programme that focuses on varied, high-intensity, functional movement. Want to
improve your cardio, strength, speed, balance and flexibility? This demanding
but comprehensive regime is used to train military units and martial artists,
but it’s also adaptable to the average Jane.
“The needs of Olympic athletes and our
grandparents differ by degree, not kind,” states the official website
(crossfit.com).
Available in South Africa (don’t be fooled
because the website address is capecrossfit.com – all centres are included),
CrossFit may be just the programme to whip you into shape.
14.
S.W.E.A.T. 1000
S.W.E.A.T. 1000 stands for Specialised
Weight Endurance Aerobic Training – the 1000 is the number of calories
(equivalent to 4 187 kJ) you can buy every class.
This grueling workout sees you doing
intervals of speed and inclines on specialized treadmills that incline to a
gradient of 30 percent, as well as doing floor work, and functional, core,
resistance, suspension and aerobic training.
Fitness fanatics can get their fix at the
Sea Point studio in Cape Town or the recently opened S.W.E.A.T. 1000 Studio in
Morningside, Joburg. Creator Steve Uria says plans are in the pipeline for more
studios nationally. Visit sweat1000.com for info.
