Womens_HealthAustralia-February_2017

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FEBRUARY 2017 womenshealth.com.au 19

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WORDS: TARA ALI. PHOTOGRAPHY: GETTY IMAGES

fitness

ANSWER D

Random for the win! A study in the Journal of Strength and Conditioning

Research found people maximised strength gains when they switched up

the ‘loading scheme’ each gym visit. (They did eight reps of a move with a

moderate weight on Monday, 20 reps with a lighter weight on Wednesday,

and four reps with a heavier weight on Friday.) The researchers believe

alternating between intensity (resistance) and volume (reps) in the same

week places more stress on your neuromuscular system, leading to

greater muscle strength. That should mean more muscle mass and tone.

PERK Less stress

A research team

from the Peninsula

College of Medicine

and Dentistry found

that outdoor exercise

decreases confusion,

anger, depression

and tension.

PERK The allure

That soothing

feeling? It’s pretty

addictive. If you’re

starting a new

program, begin

outside to lock down

the habit – then

take it indoors when

temps plummet.

PITFALL Ugh, rain

Unexpected variables

can cramp your game.

Not ideal if you’re

training for speed or

doing team sports.

PERK More intensity

Without natural

distractions (gah,

wind) or cool (what

a view!), you can

laser focus on your

routine, allowing

you to maintain your

level of ferocity.

PERK Better results

Increased intensity

brings greater

physiological changes,

as in more fat loss

along with a stronger

cardiovascular system.

INSIDE

OUTSIDE

In the heat, deciding on an

air-conned gym or outdoor

swim can be as tricky as buying

new kicks. These perks and

pitfalls will help you choose...

IN OR OUT?

STANDS FOR

‘DELAYED ONSET

MUSCLE SORENESS’.

AKA THAT ‘HAVE

I BEEN BEATEN UP?’

FEELING TWO DAYS

AFTER YOU START

DOING BOOT CAMP.

DOMS

POP

QUIZ!

Which

strength-

training

strategy

yields the

best results

from one

workout to

the next?

A

DOING

THE SAME

NUMBER OF

REPS WITH

THE SAME

WEIGHT

C

INCREASING

THE REPS

BUT THEN

DECREASING

THE REPS

B

INCREASING

THE WEIGHT

USED BUT

DECREASING

THE NUMBER

OF REPS

D

A LWAYS

CHANGING

THE WEIGHT

AND REP

COUNT

PITFALL Are we

done yet?

There’s not much

stimulation to keep

you motivated on the

treadmill – though

endorphins, in any

setting, do help.