I’ll never forget the first time I squatted with a pair of 32-kg kettle bells on my chest.

It felt like an elephant was sitting on me. The pressure in my gut was immense, and I could barely breathe. Afterwards, my abs were almost immediately sore. I was shocked, because as a competitive weightlifter I could front squat, butt-to-ankles, more than 400 pounds. But these two 70-pound balls of iron made me feel like I was fighting for my life!

Contributing Writer

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• Grind To Grow: Try Your Squats And Presses With Kettlebells!

Covet strong glutes? We asked the Base Body Babes to share their advice when it comes to training your glutes.

We love having and creating well balanced, beautifully proportioned and functional bodies. Our programs are specifically designed to ensure the body is structurally balanced and moving correctly, with a focus on posture and creating feminine proportions. Generally speaking, women are lower body dominant (whereas men are upper body dominant), so when we design our programs we place a greater focus on the lower body movements to create or maintain these feminine proportions. In our experience, women love having a shapely booty and toned, lean legs.

As the glutes are the biggest muscle in the body, it’s important to specifically work and build muscle in this area: not only because we like the look of a well developed, perky behind, but because the glutes are important to the overall function of the body.

From a functional strength standpoint, it’s quite common for people to have lazy or underactive glutes. This can lead to lower back pain and injuries, as the glutes are primarily responsible for day-to-day tasks such as bending over and picking things up. If the glutes aren’t strong, more stress is placed on the lower back unnecessarily. In most instances, if someone suffers from lower back pain, strengthening the glutes is a great place to start.

It’s no secret that squats are the first exercise that people turn to when they want to build a booty. Although squats are our favourite movement and our programs are based around them, there is certainly more to booty gains than just the squat rack. Too many times we see women squatting without knowing how to correctly activate their glute muscles; without proper technique and activation, results cannot be achieved.

Getting the most out of your booty

1. Technique is everything. Correct technique is vital to keeping you free from injury, to allow you to lift the correct weight and to ensure you are working the exact muscles that you are targeting. If your body starts to fatigue and your technique breaks down, it’s time to stop the set. Many people like to train until failure and take the body beyond what it is capable of, but this only increases the risk of injury. Always remember: safety first!

2. Progression is key. The body must continuously be challenged in order for it to change and develop; if you keep doing what the body can already do, the body doesn’t need to adapt! Every week, aim to increase the amount of weight you are lifting by about two to four per cent.

Challenge your body for best results!

WORKOUT BY: Luis Buron, Spartan SGX Coach

• 30 seconds: Dead Hang (Rope Climb)
• 1 minute: Stepup
• 30 seconds: Box Jump (Wall Climb)
• 1 minute: Run in place
• 30 seconds: High Pushup Hold (Z Wall)
• 1 minute: Stepup
• 30 second: Body Row (Inverted Wall)
• 1 minute: Run in place
• 30 seconds: Hollow Hold (Slip Wall)
• 1 minute: Stepup
• 30 seconds: KB Deadlift (Bucket Carry)
• 1 minute: Run in place
• 30 seconds: Jumping Pullup (Hercules Hoist)
• 1 minute: Stepup
• 30 seconds: Kettlebell Swing (Atlas Carry)
• 1 minute: Run in place
• 30 seconds: Active Hang (Multi Rig)
• 1 minute: Stepup
• 30 seconds: Lunge (Sandbag Carry)
• 1 minute: Run in place
• 30 seconds: Bear Crawl (Barb Wire Crawl)
• 1 minute: Stepup
• 30 seconds: Broad Jump (Fire Jump)
• 2 minutes: Burpee

Source: Time Saver Workout: Mini Spartan Maddness

When you hit the gym, the field or the track, the last thing you want to take home is an injury.

But the more time you spend exercising, the higher the risk. Here are several tips to help manage, treat and prevent injuries so you can keep doing what you love, for longer.

Research has shown that women are especially susceptible to debilitating ruptures of the anterior cruciate ligament (ACL), which helps to stabilise the knee joint. A combination of anatomical, biomechanical and other factors is at play. When comparing a woman’s physiology to a male, women have smaller, weaker muscles supporting the knee, a wider pelvis, and thigh bones which angle inward more sharply from hip to knee.

Women also have a greater imbalance between the quadricep and hamstring muscles, which can contribute to knee injuries. And there are biomechanical differences between the way men and women land on their feet, as in running or jumping. Researchers have also suggested that the female hormone oestrogen makes women more vulnerable to ACL injury by weakening this ligament.

The importance of warming up
A proper warm-up will heat and loosen the body. Different forms of sport and exercise require different warm-ups, but as a general rule, a dynamic warm-up will get all the joints moving one at a time, then all together, taking the body through progressive movements that loosen and stretch your muscles. Classic dynamic warm-up moves include walking lunges, toe touches, and high knees.

Your outfit counts

For some sports, protective equipment is important to prevent damage. This is particularly relevant for sports involving physical contact, think football and hockey (shin guards) and boxing (boxing gloves and protective head gear).

It’s also important to wear the correct footwear. The right shoes will support the foot and ankle, helping to prevent twisting and injury. In addition, many athletes wear supports, such as knee, ankle, or elbow supports, to offer additional support and protection to joints which may have been weakened by an earlier injury. Supports help stabilise the joint and prevent further damage.

Keep moving post-workout

More exercise is probably the last thing on your list after a big session, but according to a study recently published in the Journal of Strength and Conditioning Research, performing light exercise post-workout may help ease your soreness, and can be just as beneficial as having a massage.

Another useful tip is to use heat to increase blood flow, which will ease your sore muscles. Soak in a hot bath, or if the pain is isolated, apply heat directly to your trouble spot. Many peel-and-stick heating pads stay in place for hours and are thin enough to wear under clothing.

Finally, taking an Omega-3 pill once a day reduces soreness and eases inflammation 48 hours after a strength-training workout, according to research published in the Clinical Journal of Sports Medicine. Omega-3s — which are also found naturally in foods such as salmon, spinach, and nuts — may help boost circulation to sore muscles while also reducing inflammation.

Rehab your injury

If your injury is severe (i.e. you can’t put weight on the area, or have swelling, numbness or severe pain) you should see a doctor. If you can treat the injury yourself, the RICE (Rest, Ice, Compression, Elevation) method is tried and tested and very often effective.

Rest. Reduce your regular activities. If you’ve injured your foot, ankle, or knee, take weight off of it.

Ice. Place an ice pack on the injured area for 20 minutes, four-to-eight times a day. You can use a cold pack or ice bag. Take the ice off after 20 minutes to avoid cold injury.

Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.

Elevation. Place the injured area on a pillow, at a level above your heart, to help reduce swelling.

Be prepared with a first aid kit

The type of first aid that may be required varies for every sport. Because bruises, abrasions, and sprained ankles are more common in some field sports, their first aid kit, for instance, needs to be stocked with cold packs, elastic bandages, and Band-Aids. A track team’s kit, on the other hand, needs to have plenty of supplies to treat blisters, abrasions, pulled muscles, and sprains. Sunscreen and allergy kits may also be appropriate for outdoor sports.

If you are regularly involved in sport, it’s worth having some knowledge of first aid, especially if you are playing sports in areas where there is no immediate access to trained medical people. At Real First Aid, you can sign up for first aid courses, or they can visit your workplace or sports club to work with larger groups. Think of it as an essential investment into your health and wellness, and that of everyone around you.

Exercise is great for the mind, body and soul, right? But what happens when it starts to take over your life?

PT Marisa Branscombe ponders the dangerous effects of too much exercise

Exercise is generally accepted as a positive behaviour associated with enhanced physical and psychological wellbeing. But is it possible to do too much exercise? So much that it takes over your life?

This may sound strange, but lately I’ve come across several women who seem to be controlled by eating and exercise. I have to admit, for a few years I was in that headspace too and every now and then I have to keep myself in check. There really is a fine line between exercising enough and becoming obsessed about it. Read on to find out how exercise addiction may be affecting you or someone you know.

Exercise addiction: positive vs. negative

“Addiction occurs when adaptive changes in the brain cause symptoms of tolerance, sensitisation, dependence and withdrawal,” (Leuenberger, 2006).

Positive Addiction, written by William Glaser (1976), first addressed positive and negative addiction to exercise. He refers to positive addiction as “involving a love of the activity that is characterised by controllability, an ability to integrate exercise into everyday activities, and an ability to miss exercisesessions when it is necessary”. People with a positive dependence schedule exercise carefully around other aspects of their life, so their exercise schedule is not detrimental to their wellbeing in these areas. They feel increased feelings of control, competence, physical and psychological wellbeing. Negative addiction to exercise, on the other hand, “involves a compulsive desire or need to exercise that overrides a person’s considerations about their health, relationships and career”. When these people have to miss an exercise session they experience feelings of loss, guilt, physical and psychological discomfort. Large amounts of time are dedicated to training, leading to many ‘negative addicts’ giving up other important aspects of their life.

Health risks of too much exercise

Exercise, like anything, can be carried too far. Overexercising stresses the body to the point of weakening the immune system, making people more prone to illness. Pushing yourself beyond your limits can lead to sore muscles, loss of appetite, headaches and trouble sleeping. More serious effects include joint pain and injuries, anaemia, weakening of the bones and the hormonal cycle shutting down (Cline, 2007).

Yes, exercise is good for you, but when it reaches the point of excess it can indeed make you sick. A study of Harvard Alumni by Stanford University’s Ralph Paffenbarger found death rates were lower for men who were involved in regular physical activity. But then death rates began to go up in those who burnt more than 3000 calories per week. His 10-year study also found that mood disturbances such as tension, depression, anger, confusion and anxiety were found to rise significantly as training loads increased.

Dr Kenneth Cooper, author of Aerobics, believes excessive exercise also produces unstable oxygen molecules called free radicals that cause harm to the body. These have been linked to health problems such as premature ageing, heart disease and cancer.

Why the addiction?

Psychological and physiological factors

There is still a great debate happening on the ‘why’ of exercise addiction. Some believe it’s associated with certain personality traits, including obsessive compulsive disorder, high-pain tolerance, high self-imposed expectations and narcissism.

Others propose it may be a result of low self-esteem, where exercise is used to improve this, or that endorphins released in the body during exercise, lead to a psychological state called ‘runners high’, which creates a relaxed state of being that people thrive to achieve over and over again. Some also say there are physiological causes, where the exerciser relies on exercise to increase their arousal to an optimal level.
Participants in sports that focus on body size and shape, such as dance, figure skating, ballet, gymnastics, distance running, body building, wrestling and boxing may be at higher risk.

Are you at risk?

Does all of this sound a little too familiar? Or perhaps alarm bells are ringing around one of your friends or family members? Well here are some of the typical symptoms of someone who is letting exercise take over their life:

• Withdrawal

They will experience anxiety, fatigue and other similar symptoms if they don’t exercise. Or will have to exercise to relieve these.

• Intention effects

The amount of exercise or length of exercise sessions is longer than originally intended.

• Loss of control

A persistent desire to train or make unsuccessful attempts to reduce the amount of exercise they do.

• Time

Large amounts of time are spent exercising and conflict with other areas of their life.

• Continuance

Will continue to exercise even with persistent physical or psychological issues that are made worse from exercising, such as a recurring injury.

Other warnings signs are a fixation on weight loss, whereby they will talk about exercising to burn off a meal or treat. Compulsive exercisers will also try to lose weight in order to improve their exercise performance.  They often exercise alone and avoid interaction and exercise assessments, and will usually have a rigid routine.

However, as Amy Gleason, senior nutritionist from the McLean Hospital in the United States says, “unhealthy uses of exercise are not necessarily obvious. Exercisers won’t complain or bring their potential problems to anyone’s attention. Asking why a person is training or what their goals are is a great way to find out more.”

If you still feel like you can’t break the chains of obsessive exercise, consider talking to an expert, who can help you let go of it gradually.  A great book to check out is Appearance Obsession: Learning to Love the way you look, by Joni E. Johnston. This contains quizzes than can help you assess whether your exercise habit is becoming an unhealthy one. It also offers helpful suggestions, in addition to the ones I have given you.

The benefits of outdoor training

“Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas.

“You can tailor a circuit workout to suit your needs whether you want to work on your heart rate and endurance, or a slower strength-based workout.”

Sand also adds to the resistance, which Lucas says is great for your core, thighs and glutes – hello, booty. The unusual surface also helps with stability and is lower impact than running and sprinting on regular ground. Plus, with an array of exercise and timing options, you won’t get bored. Win, win, win.

Once a form of military entry training, outdoor boot camps typically involve a mix of bodyweight exercises, interval training and strength training in a group fitness environment – a good way to cover all fitness goals. Outdoor boot camps also help you to continuously progress and see results due to the variety of exercises and intensities involved.

For beginners, bodyweight exercises will likely produce some muscle gains, but for the more advanced you can add equipment such as kettlebells and resistance bands to allow for heavier loads and progression.

Max Gains

Limitations to keep in mind

The potential to improve all areas of your fitness and physique skyrocket given your ability to adjust the workout to your goal: want to lose fat? Keep the cardio exercises at high intensity with limited rest. Want to gain muscle? Add moderately weighted resistance exercise into the mix and increase your rest times between movements. Think time under tension – slow and steady movements to ensure the muscles are under load for longer periods of time, maximising ‘tone’.

That said, the high intensity and fast-paced nature of circuits can cause injury – particularly if overtraining and poor technique are a factor, warns Ferstera. Recovery sessions and a balanced training regimen, again, are important.

“Mixing up the type of activities you do in your boot camps means you’re likely to continue to see improvements. Most people who are stuck in a plateau and then have a rest from their training often find their plateau ends after their rest,” says exercise physiologist and exercise scientist Naomi Ferstera.

“Plus, when you’re enjoying what you’re doing, you’re more likely to keep going and push yourself harder.”

Doing what you enjoy seems to be the best strategy for success when it comes to getting your recommended 150 minutes of moderate-intensity exercise per week. A study published in the journal Psychology of Sport and Exercise found that among two groups of people – one that did HIIT and the other longer moderate-intensity exercise – those who did moderate-intensity exercise compared to high-intensity reported greater pleasure and enjoyment, and felt more likely to keep it up.

If circuit training on the beach is your pick, Lucas recommends 3 to 4 workouts per week at 30 to 40 minutes in duration, supplemented with low-intensity steady-state cardio such as walking and yoga.

Try the following exercises, completing:

»10 reps

»Repeat for 3 rounds

»30 seconds’ rest between rounds

1. lateral lunges

2. squat jumps

3. push-ups

4. 20 metre shuttle sprints (use towels or cones as markers and set them out 20 metres apart)

“Training on the sand can cause lactic acid to build up in the legs, so you want to flush it out. Lighter exercise will ensure your muscles have a chance to recover, and will also keep your cortisol and inflammation levels in check,” he says.

Image: Elise Carver Surf Trainer.

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results.

Exercise scientist Johann Ruys shares his favourite HIIT workout:

3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)

2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)

2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)

6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

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High intensity interval training (HIIT) workout

The Move:
Triceps overhead Extension with Rope

Why: Keeping your body in proper standing alignment with core stabilisation and isolation of the overhead tricep extension is an excellent total body exercise with focus on the tricep muscles.

How: Attach a rope to a high pulley. After selecting an appropriate weight, grab rope with both hands and face away from the cable. With a slight bend in hips, lean forward slightly and engage core. Position your hands behind your head with elbows pointing straight up. Your elbows should start out flexed. This is your starting position.

To perform movement, extend through the elbow while keeping the upper arm in same position. Push your arms forward.

Squeeze your triceps at the top of the movement and slowly lower the weight back to the starting position.

Nail it: Keeping elbows in close to head while performing the movement will help with the isolation of the tricep extension. Keep your core engaged with shoulders down and back away from neck.

Workout by: Brooke Stacey

Photography: James Patrick

Link to article:

Triceps overhead extension with rope