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What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And Beyond
Read More: What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And BeyondIf your entire social media feed is flooded with friends and family crushing marathon training, then ‘tis the season! It’s easy to find inspiration in every celebratory post, but for a rookie runner hoping to cross a finish line of your own, it can also feel a little overwhelming. Training for any race takes planning, persistence and…
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What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And Beyond
Read More: What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And BeyondIf your entire social media feed is flooded with friends and family crushing marathon training, then ‘tis the season! It’s easy to find inspiration in every celebratory post, but for a rookie runner hoping to cross a finish line of your own, it can also feel a little overwhelming. Training for any race takes planning, persistence and…
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What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And Beyond
Read More: What Is The Run/Walk Method? Running Coaches Explain How It Works For Beginners And BeyondIf your entire social media feed is flooded with friends and family crushing marathon training, then ‘tis the season! It’s easy to find inspiration in every celebratory post, but for a rookie runner hoping to cross a finish line of your own, it can also feel a little overwhelming. Training for any race takes planning, persistence and…
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New Bike? Here’s Why Getting A Proper Bicycle Fitment Is So Important
Read More: New Bike? Here’s Why Getting A Proper Bicycle Fitment Is So ImportantDid you know that most bikes are designed for men’s bodies? That’s “generally’ the standard protocol. While it’s important for everyone to know their bike “size” – yes, bikes have sizes, like running shoes – it’s also particularly important for women to get their bikes adjusted to “fit” their body geometry. This proper bicycle fitment for…
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1 Week To HYROX: Do This (And Definitely NOT That) To Smash Race Day
Read More: 1 Week To HYROX: Do This (And Definitely NOT That) To Smash Race DayWith just one week to go until race day, every HYROX athlete wants to perform their best. But what should you focus on in these final days? Overtraining, poor nutrition and neglecting recovery can all sabotage your efforts. To help you prepare smartly and confidently, we’ve gathered expert HYROX race week tips from Irma Human,…
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This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts Weights
Read More: This 7-Day Training Plan Is Perfect For Anyone Who Runs And Lifts WeightsAs with most things in life, balance is key, and fitness is no exception. Hybrid training mixes different modalities and training techniques to achieve well-rounded athleticism and – as research suggests – prevent injury. Usually, that involves combining cardio (typically running) with strength training to improve endurance and power simultaneously, while adding in elements of functional training and mobility. PT and coach Torie Lin knows the huge…
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Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina Bloedorn
Read More: Hiking Safety Tips For Beginners, From Hiking Influencer Sabrina BloedornBeing a hiking newbie shouldn’t stop you from getting outdoors! And British Colombian hiking influencer Sabrina Bloedorn is here to help! Arm yourself with these hiking safety tips for beginners, then hit the trails with confidence. Hiking Safety Tips For Beginners: Sabrina Bloedorn’s Top 5 Trail Essentials: “Make sure you’ve got all of these with…
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Smash Your First Hyrox With This 30-Minute Beginner Solo Workout, From A Hyrox Athlete
Read More: Smash Your First Hyrox With This 30-Minute Beginner Solo Workout, From A Hyrox AthleteIf 2025 is the year you take on your first Hyrox, this is the workout to help you cross that finish line. It’s designed exclusively by Hyrox champion and Director of Fitness and Performance at FIIT, Gede Foster, who has competed in a whopping 14 Hyrox races, with her fastest solo time being one hour and seven minutes.…
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These Are The Average 10k Times For Women – And How To Improve Yours
Read More: These Are The Average 10k Times For Women – And How To Improve YoursPerhaps you’ve conquered the 5k and have set your sights further afield, or are a seasoned racer chasing a PB. Either way, 10k is a distance that tests your stamina while still allowing you to push your pace. “A 10k run is one of the most accessible, particularly for those who are looking for a challenge but perhaps not…
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34 Running Tips Every Beginner Needs To Know
Read More: 34 Running Tips Every Beginner Needs To KnowDepending on how strong your dislike of running is, heading out for a jaunt is probably akin to figuring out which day to put the bins out: mind-boggling and not something you majorly look forward to. In fact, we’re going to hazard a guess the words “I can’t run” or “I’m not a runner” have…
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How To Train For Your First Triathlon: Four Tips For Auto&General Cross Triathlon Beginners
Read More: How To Train For Your First Triathlon: Four Tips For Auto&General Cross Triathlon BeginnersGetting ready for your first triathlon can feel quite daunting. It can be hard to wrap your head around doing all three events in one go, but the key is to not get too overwhelmed. Remember that a triathlon is about gradual progress, consistency, and embracing the journey. Whether you’re a first-timer or simply looking…
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8 Life-Saving Trail Running Tips You Should Know
Read More: 8 Life-Saving Trail Running Tips You Should KnowTrust us, these trail running tips might save your life. Plus, since trail running is a more technical sport than regular road running, there are safety aspects to pay attention to. You’d be forgiven for thinking that trail running is just regular running with dirt attached. But actually, there’s more to it than that. Since…
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Don’t Fall For These Common HYROX Mistakes
Read More: Don’t Fall For These Common HYROX MistakesParticipating in a HYROX competition can be daunting, especially for newcomers. We spoke with expert Vicky MacIntosh to uncover common mistakes and how to better prepare for race day. READ MORE: Everything To Know About Hyrox, The Tough New Fitness Race How to Train for HYROX HYROX requires a balance of strength and endurance. According…
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This Is The Critical Prep You Should Be Doing The Night Before A Race
Read More: This Is The Critical Prep You Should Be Doing The Night Before A RaceOne of South Africa’s favourite half-marathons, the Gun Run, is happening this weekend! If you’ve signed up for this challenge, you’re possibly wondering, why do I do this to myself? It’s natural to feel a bit nervous before any race, so we’ve put together some race prep that you can do the night before to help ease your…
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The Only Half-Marathon Training Plan You Need Per Run Coaches
Read More: The Only Half-Marathon Training Plan You Need Per Run CoachesReady to run your first, or fastest, half-marathon? You, yes you, can run a half-marathon… with the help of this expert-backed training plan. No matter your running experience, our half-marathon training plan PDF offers 12 weeks of workouts crafted by a seasoned coach to get you race-ready. What’s In The Half-Marathon Training Plan? It’s loaded with…
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How To Play Golf For Beginners, From Experts
Read More: How To Play Golf For Beginners, From ExpertsEver wondered how to play golf or if golf for beginners even existed? We’re here to let you know: golf is opening up and more and more women are teeing off. Consider this your beginner’s crash course in golf. Women’s golf is growing exponentially. We’re seeing more and more women teeing off and for the…
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6 Swimming Tips That’ll Make You Faster In The Water – From Pros
Read More: 6 Swimming Tips That’ll Make You Faster In The Water – From ProsWhether you’re training for a triathlon or want to take up swimming as your new sport, these swimming tips from the pros will elevate your stroke and help you get more streamlined – and faster – in the water. Why swimming is such a great workout Swimming is cardio and strength, all in one From…
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Top Mountain Biking Tips & Gear For Beginners, From SA Experts
Read More: Top Mountain Biking Tips & Gear For Beginners, From SA ExpertsInspired to take up a new sport in 2024 and start tackling some trails? You’ve come to the right place! We’ve got expert advice covering all areas you’d need to know; from how to take on the uphills and downhills and how to use your gears to how to keep your balance and the best…
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19 Must-Play Padel Courts In South Africa
Read More: 19 Must-Play Padel Courts In South AfricaPadel, officially touted as the “fastest growing sport in the world”, is taking SA by storm. Our sunny nation is right in the thick of it, boasting a whopping 145 venues scattered across the country, with a grand total of 433 courts, according to Padel Gear SA. Plus, with numerous courts currently in the works,…
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Exactly How To Start Your Weightlifting Journey
Read More: Exactly How To Start Your Weightlifting JourneyFrom the annals of history, lifting heavy loads has always been a showing of strength, and for good reason. But racking up weights and being able to lift heavy does more than show the gym you didn’t come to play. There are a host of benefits and it’s a great way to kickstart your weight…
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9 Great Sports To Try In 2024
Read More: 9 Great Sports To Try In 2024This year, why not shift the way you socialise and incorporate some sports? A case for us getting on the field, right here: studies show that playing sports improves concentration, boosts happiness and can help you stay fit and trim (if that’s what your goal is). If you want to try sports, know that you’d…
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The Basics Of Hiking And Trekking
Read More: The Basics Of Hiking And TrekkingInsta-relaxation move: Lace up your shoes and head out for a hike. It’s one of the best mini vacations you can take. “No matter how far you’re going, the pace, the weather, the trail— there is always something so beautiful to see along the way,” says Kate Zessel, an artist and avid hiker. “Hiking for…
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PANATTA SUPER ROWING MACHINE
Read More: PANATTA SUPER ROWING MACHINEThe post PANATTA SUPER ROWING MACHINE first appeared on FitnessRX for Women.
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Get Shapely Legs and Toned Glutes: Best Workout
Read More: Get Shapely Legs and Toned Glutes: Best WorkoutBy 8-Time Ms. Fitness Olympia Adela Garcia A Figure competitor who has the typical body frame of a woman – she has a very lean upper body but tends to hold more muscle and weight in her lower body – wanted to know the best way to bring her legs down and shape them. If…
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Are Elastic Bands Better Than Free Weights?
Read More: Are Elastic Bands Better Than Free Weights?By Michael J. Rudolph, Ph.D. Elastic bands provide a unique form of resistance that puts considerable stress on muscle tissue, causing considerable gains in muscle mass and strength that is comparable to free weights. I’m always looking for unique ways to enhance my training and change it up a little bit. Well, surprisingly I came…
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Stretching Before a Workout: Bad Idea?
Read More: Stretching Before a Workout: Bad Idea?Q: I’ve always stretched at the beginning of my workout, but a friend told me that it wasn’t good to do so. I thought that stretching before a workout helped to prevent injuries. What should I do? A. While it’s true that poor flexibility is associated with an increased risk of injury, there is no…
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Butt Blast: Tighten Your Tush With Single-Leg Squats
Read More: Butt Blast: Tighten Your Tush With Single-Leg SquatsThere is no simple formula for obtaining a firm, toned butt. Sorry, but the “Butt Fairy” is not going to swoop into your living room, wave her magic wand and proclaim, “Be gone, flabby tush.” A tight and toned backside requires a healthy diet (ditch the sugar, bread, and dairy) plus some serious weight training…
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Thigh Blast: Toned Legs With Smith Machine Squats
Read More: Thigh Blast: Toned Legs With Smith Machine SquatsShaping your thighs into pillars of long-limbed magnificence takes years of gut-busting effort – e.g., heavy barbell squats with enough resolve so you feel like your blood vessels will implode and scatter your lifeblood across the gym floor and walls. Such is the effort needed if you want to develop toned and shapely thighs that…
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Heavy Week Total Body Workout
Read More: Heavy Week Total Body WorkoutAs I have previously mentioned in other articles, I structure my monthly workouts into four separate approaches to weight training across four separate weeks in the month. This weekly altering of training is based on my own theory of dividing four different methods of training into four separate weeks: 30s Week, Superset Week, Drop Set Week,…
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Get a Stronger Core and Obliques With Side Bridges
Read More: Get a Stronger Core and Obliques With Side BridgesBy Stephen E. Alway, Ph.D. The side bridge is an advanced but very effective exercise, that will active both the external and internal oblique muscles of the abdominal wall, and the quadrates lumborum, a key core muscle of the lower spine. A weak core and a weak abdomen provide an excellent recipe for eventual back…
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Squats 101: Save Your Knees and Lower Back
Read More: Squats 101: Save Your Knees and Lower BackQ: A trainer told me that you should never let your knees to go past your toes during squatting. I have a hard time keeping my knees from going forward when I squat. Is there something I can do? The claim that your knees should never travel past your toes has been highly overstated by…
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SUPER HORIZONTAL BENCH PRESS
Read More: SUPER HORIZONTAL BENCH PRESSThe Panatta Super Horizontal Bench Press is a specific machine for the training of anterior muscles of the chest, that reproduces the pushing movement of the upper limbs in a lying position on a flat bench. Compared to the execution with free weights, the exercise performed on the Super Horizontal Bench Press has the dual…
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Tighten Those Wiggly Arms With Triceps Punch-Outs
Read More: Tighten Those Wiggly Arms With Triceps Punch-OutsThe condition and firmness of the posterior side of your arm is a barometer that in general, gauges how well you have done your upper body training and dieting homework. If the back of your arms, which largely consists of the triceps muscle, only become an afterthought or even worse, a workout casualty by omission,…
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Mental Toughness: Push Yourself to Be Your Best
Read More: Mental Toughness: Push Yourself to Be Your BestBy Adela Garcia Mental toughness is something learned through pushing yourself beyond what your mind thinks it can do. Q: Athletes are always known for their mental toughness; do you feel that you were born with mental toughness, or was it something you learned? How do you think one can increase mental toughness? A: Great…
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SUPER ROWING MACHINE CIRCULAR
Read More: SUPER ROWING MACHINE CIRCULARSUPER ROWING MACHINE CIRCULAR FREE-WEIGHT SPECIAL The Panatta Super Rowing Machine Circular (1FW204) is a specific machine for training the back muscles, which reproduces the horizontal pulling movement of the upper limbs in a seated position; the circular guided trajectory promotes activation of the adductor muscles of the scapulae (trapezius and rhomboids) while limiting that of the elbow…
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Shapely Legs and Firm Glutes With Box Jumps
Read More: Shapely Legs and Firm Glutes With Box JumpsBy Shoshana Pritzker and Nicole Chaplin The only thing standing between most women and jumping on a box is fear. Fear of not jumping high enough, fear of slipping off the box, landing on the box wrong, or missing the box altogether and scraping your shins. There is nothing to be afraid of – kids…
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Shapely Shoulder Workout
Read More: Shapely Shoulder WorkoutBy Shoshana Pritzker A shapely set of delts can offset some of the most notorious body imbalances, such as a thick waist or heavy bottom. It’s all about the art of illusion. Toned and more defined shoulders will give the appearance of a smaller waist, balancing out any hint of a bigger butt and thighs.…
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Squats for Firm Glutes and Calves
Read More: Squats for Firm Glutes and CalvesQ: Does changing your foot stance during squats make any difference in terms of which muscles you work? I want to target the outer part of my quads. Is this possible? A. Unfortunately, altering foot stance when squatting won’t allow you to recruit different quadriceps muscles. The vastus lateralis (the quad muscle on the outer…
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Reshape Your Hips and Thighs With Step-Ups
Read More: Reshape Your Hips and Thighs With Step-UpsYou would think that treadmill walking, brisk walks around your neighborhood, or just trying to pick up after your kids and make the bus every day would be enough to keep your lower body toned and tight. Of course, if this were the case, then no one would struggle with their thighs and hips. Unfortunately,…
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Calf Training for Shapely and Toned Legs
Read More: Calf Training for Shapely and Toned LegsQ: No matter what I do, I can’t seem to develop my calves. When I first started training, I saw a little muscle tone – but now I’m at a plateau. Help! A: No doubt, the calves are generally one of the most difficult muscles to develop. Given that they are used so frequently in…
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Better Muscle Tone With Burnout Sets
Read More: Better Muscle Tone With Burnout SetsQ: Is it beneficial to do burnout sets at the end of a workout? A friend told me that they help to build muscle. A: If your goal is to increase muscular development then yes, performing a light “burnout” set at the end of a heavy training session may well have benefit. Research shows that…
