Fitness His Edition Issue 33

HIS EDITION

EVERYTHING WEAK POINT
YOU NEED TRAINING
TO SUCCEED
TURNING WEAKNESS
✔ GET STRONG INTO STRENGTH
✔ BLAST FAT
✔ BUILD MUSCLE
✔ EAT RIGHT

MAKE 2018
YOUR
BEST
YEEAVERR!
QUICK START WORKOUT GUIDE

10 MOVES TO A
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JANUARY - FEBRUARY 2018
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CONTENTS

>> O n the cover Kevin Dzienny POWER UP
itskevindzienny
12 General news
>> I m age by Michael Neveux
www.michaelneveuxphotography.com Industry update...
neveuxstudios
17 Ask Fitness His Edition
28 MALE
FIXATION All your health and fitness questions answered
Isobel
Goodchild 24 Guy gear

34 THE DNA OF INJURY The latest gear, fashion and accessories to
When you are compliment your fitness lifestyle
genetically
predisposed to injury 26 Fit tech

44 WEAK POINT TRAINING Tech to give you the edge in your training and racing
A look inside the workout
plan of fitness athlete 30 Work out inflammation
Reece da Silva
Keep systemic inflammation in check with diet and
exercise

33 Accelerate recovery with heat

Understand temperature’s effect on fatigue

38 Symmetry begets symmetry

The foundation of peak performance and
aesthetic perfection

TRAINING

54 Fitness news

Research, news and the latest products
to boost your health and fitness

56 Training guide

Create the ultimate mid-section with the
strict toes-to-bar

57 Form first

Side plank with weighted overhead reach

58 Unleash your torque

Better harness your internal capacity
to generate power

60 10 moves to a better body

A 6-week movement-based training guide

SUPPLEMENTS & NUTRITION

68 Supplement news

Power your performance

70 Protein power up!

Protein cheescake

72 Native Whey

The buzzword in protein supplements

74 Nutrition news

Eat clean, live healthy

78 Diets to consider in 2018

The latest diet trends

6 JANUARY - FEBRUARY 2018



EDITOR’S LETTER DON’T MISS OUT!

WHAT READERS HAVE BEEN UP TO ON INSTAGRAM

completely, which leaves @don_saunders @zola_vplay
you starting over from
scratch when you get @ruandupreez_fit @alroydixon
going again.
LAITVAINTGIMLIEFE 1KM @ayrton_ifbb_physique @robbi_crafford_bodybuilding
However, more
At the end of November last year I important was my KEEP SYSTEMIC INFLAMMATION
mindset. I went into the IN CHECK WITH DIET AND EXERCISE
had the privilege of running my first race choosing to take
each kilometre as it 30TPUARNGTEO
mountain race. We travelled across the came, facing whatever
challenge it threw at me ON THE COVER...
border into Lesotho, heading for Maliba as best I could with the
energy, strength and BRING UP
Lodge in the Maluti Mountains, located skill I had available to LAGGING
me at that moment in BODY
in the Tsehlanyane National Park, to run time. Worrying about the PARTS
12km climb up a mountain that lay ahead WITH
the Lesotho Ultra Trail – Africa’s first was never going to make it any easier, or REECE DA
change the outcome. So rather than let it SILVA’S
Skymarathon. consume my mind as we approached the APPROACH
At a minimum elevation of 1943m and climb, I chose to remain in the moment. I PG 44
took in the spectacular scenery, smelt the
topping out at a breath-gasping 3144m, fresh air, revelled in the crisp morning cold SIMPLIFY YOUR
it’s a serious challenge for any runner. as the sun’s rays slowly crept down the APPROACH TO TRAINING
The route traverses intricate networks of valley to meet us. I spoke to runners as we WITH THIS 6-WEEK
hiking and livestock trails that exist along passed each other and I took every moment WORKOUT PG 60
the valleys, mountain flanks, and mountain I could to tune out of my head and into my FOLLOW US ON
tops of the national park. surroundings. By doing so I ran every step TWITTER @FITNESSHISEDITION
in the moment. I ran the race 1km at a OR INSTAGRAM @FITNESSHISEDITION
Having never taken on a running time, never getting ahead of myself and, OR FIND UPDATES ON FACEBOOK
challenge like this, I wasn’t sure what to in so doing, never felt overwhelmed by WWW.FACEBOOK.COM/FITNESSHE
expect or how my race would pan out. themassive challenges that lay ahead.
Regardless, I started the run filled with A friend of mine had actually asked me
feelings of excitement and wonder, rather the day before if I felt nervous. I laughed
than trepidation and nervousness about because, after all, it’s just another run, isn’t
what lay ahead. And while I definitely it? All you need to do is place one foot in
struggled with the technical terrain and front of the other, dealing with the terrain
some muscle cramps midway through the as it presents itself, until you reach the
race, at no point did I ever wish I wasn’t finish. When your mind starts to wonder
out on that trail. At no point did I wish away off, thinking about what lies ahead, snap
the experience or fret about how much back to the present moment, realise where
further I still had to go. And I attribute this you are and remind yourself that the only
to two factors. Firstly, despite ramping moment that matters is ‘now’. What’s so
down my training volume substantially in hard about that?, I retorted. And it’s actually
the lead up to Lesotho Ultra, I’ve had my a mindset that’s applicable to everyday
most consistent year of training yet and life. There are many things to get bent out
have managed to maintain a base level of of shape over, especially in South Africa
fitness that enables me to take on physical at present. But until you’re faced with
challenges such as this without too much them, just keep putting one foot in front of
extra work required. Granted, I didn’t run the other, doing the best you can in each
a great time, but other than the cramps, moment, living life one kilometre at a time.
my body and physiology stood up to the That’s how I plan to tackle 2018 and the
punishment the mountain and altitude many challenges it will undoubtedly toss
dished out. It’s a testament to the approach my way. I hope you too have your head in
of never taking time off voluntarily from the right place.
training. Rather keep your routine with a
maintenance programme than take time off PEDRO VAN GAALEN

Editor

@PedrovanG @pedrovang

8 JANUARY - FEBRUARY 2018

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PUBLISHER’S LETTER

I could place a thousand quotes here PUBLISHER
that would add to what you probably ANDREW CARRUTHERS
already know about action versus inaction, [email protected]
but I’m rather going to skip the platitudes.
EDITOR
If you’re already an experienced PEDRO VAN GAALEN
trainer and you understand the trials [email protected]
and tribulations of the journey we put
ourselves through to get in shape and DEPUTY EDITOR
really push ourselves to our own limits, WERNER BEUKES
then you know that Rome wasn’t built in
a day. Bad workouts, poor nutrition, a bad CO-PUBLISHER SENIOR
night’s sleep and stress, all play a huge Tanja Schmitz DESIGNERS
role in how we progress in our training Christian Nel,
towards our physique-oriented goals. ADMINISTRATION Teya Esterhuizen
Leoni Needham
Ultimately, fitness is a marathon, not a CONTRIBUTORS
sprint. If you can just accept that there will PHOTOGRAPHERS & ADVISORY
be times that you’ll feel useless, tired and Jason Ellis, Cindy Ellis, Gareth Powell,
demotivated, then you are, in fact, already Sean Johnson,
one step ahead of the pack. The knocks Hennie Lombard, Julian Reichman-
are part of the rewards and only once you Slade, Michael Neveux, Israelsohn,
accept that you’re going to get frustrated, Steve Attwell
tired and want to give up, then, and only James Patrick,
then, will you be ready to reap the rewards Soulby Jackson
of progress and reach your goals.
TECHNICAL
Your body is a resilient unit, but your Cory Schmitz
mind will do its absolute best to get you
THE TIME IS NOW to stop and rest by telling you that you’re ADVERTISING SALES
tired. Knowing when you’re over-worked, ANDREW CARRUTHERS
I probably sound like a broken record stressed, under-recovered or poorly [email protected]
nourished is being smart, but giving up
if you’ve been reading my Publisher’s when you’re tired because you’re being 011 791 3646
lazy is unacceptable. Take the good with
letters for as long as I have been the bad and learn to understand why PUBLISHED BY THE MAVERICK
your body is telling you what it is. Brutal PUBLISHING CORPORATION
writing them. I’m not much of a New honesty with yourself in your journey Publishers of Muscle Evolution,
to reaching your goals is a crucial and
Year’s resolution kinda guy. In saying positive character trait you can employ on fitness magazine and FATLOSS magazine.
your way to building a great body. www.maverickpublishing.co.za
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Treat every day as a fresh opportunity North Riding, 2162
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what matters most is action. No matter
how great or how small, action is what
determines if we move or if we stand still.

ANDREW CARRUTHERS

Publisher

_MAV3RIK_ mav3rik

60 10 MOVES TO A BETTER BODY No liability is assumed by The Maverick Publishing
Simplify weight training with Corporation, Muscle Evolution (and M.E’s Fitness) nor
this 6-week workout any of the authors of the information provided in this
FROM THE PUBLISHERS OF publication. The Maverick Publishing Corporation cannot
Combined circulation of 82,000 magazines be held liable for any advice provided in this publication.
The information published in this magazine should not be
10 JANUARY - FEBRUARY 2018 considered as medical advice, please consult a registered
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POWER UP ■ GENERAL NEWS

MAKE 2018 ELITE ATHLETE EXTRAVAGANZA
THE YEAR YOU
RUN A 21 The first 200 athletes at a competitive level. There

Have you longed to be a half- to enter online for the will be 12 men’s divisions,

marathon runner? OptiFit, which upcoming Elite Athlete 10 ladies’ divisions, and

runs in association with the Sports Extravaganza will receive two overall titles to be won

Science Institute of SA (SSISA), an Elite Goodie Bag. The by both sexes. A couples's

will be hosting an 8 weeks to Elite Athlete Extravaganza division, a disabled line-up

21.1km programme for runners is scheduled to take place (wheelchair body building),

who can comfortably run 10km. on Saturday, 24 March 2018 and a best coach award
Recent research, conducted by UCT’s
Division of Exercise Science and at the Lyric Theatre at Gold are also on offer. Four
Sports Medicine on OptiFit’s 10km
programme, found it to be extremely Reef City in Johannesburg. elite 12-week challenge
safe and scientific with members
reaching their goal with no muscle Now in its second year, the awards will also be handed
damage or pain. The course includes
three sessions a week where you are show is aimed at preparing, out on the night. With
trained by caring sports scientists or
biokineticists – who are themselves conditioning and developing over R350 000 in prizes
runners. These sessions will help you
master the skills and gain confidence new and upcoming South up for grabs, you cannot
to run a half-marathon. Useful tips
about running gear, groups to train African athletes and gym miss this opportunity!
with and events on the calendar are
also provided. Basic health and fitness enthusiasts by providing a Follow the Facebook group
assessments are conducted at the
start and end of the course, and the non-affiliated platform to and page “Elite Athlete
group participates in the official target
race, the Old Mutual Two Oceans encourage and enable them Extravaganza” for further
21.1km, on 31 March 2018. The course
starts late January 2018. to accomplish their dreams updates.

For further info and to secure a Visit www.eliteathleteextravaganza.co.za to complete your
entry form and choose your division to compete in.
place, e-mail [email protected] or visit
POWER UP!
www.ssisa.com.
ALL THE LATEST NEWS IN THE WORLD OF FITNESS

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12 JANUARY - FEBRUARY 2018

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LORE OF NUTRITION
By Tim Noakes & Marika Sboros
In December 2010, Professor Tim Noakes was
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was accepted as conventional nutrition ‘wisdom’.
After intensive research and first-hand experience,
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Nutrition, he explains the science behind the LCHF/
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ENDURE: MIND, BODY, AND THE
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By Alex Hutchinson
How high, far or fast can humans go? What defines
our limits? In Endure, Alex Hutchinson, Ph.D.,
reveals why our limits may be determined as
much by our head and heart, as by our muscles.
He reviews science’s search for an understanding
of human fatigue, going beyond the traditional
mechanical view of human limits. He argues that a
key element in endurance is how the brain responds
to distress signals and presents new discoveries
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“I BELIEVE THERE’S AN
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TRUTH OF THEIR HEARTS.”
– SYLVESTER STALLONE





POWER UP ■ EVENTS CALENDAR 2235 FEDHEALTH
XTERRA GRABOUW
18 SANLAM The Fedhealth Xterra
CAPE MILE Grabouw event, the
The Western Cape’s largest Xterra in the
world in terms of
participation, will be
FEB premiere open FEB the only event on the
water swim, the
Sanlam Cape Mile will celebrate its fourth local calendar in 2018. Event organisers
Stillwater Sports have therefore opted to
anniversary in 2018. Entrants can choose maintain this status by focusing their “full
between a 1-mile (1.6km) or a refreshing
500m swim. The event has grown in size attention on the South African Championship
(Grabouw) and have therefore decided to
from 1500 in 2016, to 2000 in 2017. The not host an Xterra in Buffelspoort (North
festival village at the Grabouw Country
Club will once again be buzzing with live West Province) and Nelson Mandela Bay
(Eastern Cape) in 2018.” Taking the form
entertainment and food vendors serving up of the South African Championship, the
mouth-watering meals.
Date: 18 February 2018 Fedhealth Xterra Grabouw event forms
Venue: Eikenhof Dam, Grabouw Country Club part of the Xterra World Tour. Athletes
competing at this event stand the chance
For more info or to enter email to qualify for the world championship

[email protected] or visit IMAGE BY TOBIAS GINSBERG
IMAGE BY TOBIAS GINSBERG
www.stillwatersports.com. final in Hawaii later in the year.
Date: 23–25 February 2018
Venue: Grabouw Country Club, Western Cape

For further info or to enter visit

www.stillwatersports.com

27 TRANSBREEDE 24 ELITE ATHLETE
ULTRA MTB MAR EXTRAVAGANZA
This one-day 120km The Elite Athlete
mountain bike event Extravaganza is
JAN will comprise aimed at preparing,

trails in Rawsonville, Slanghoek Valley conditioning and developing new and

and Bains Kloof. Athletes can expect a upcoming South African athletes and
tough course with approximately 2500m
of ascent and possible temperatures gym enthusiasts, by providing a non-

reaching 38°C. The route will traverse affiliated platform to encourage and

over great single tracks, enable athletes to reach their dreams
vineyard roads and
EVENTS mountainous areas. at a competitive level. The event offers
Date: 27 January 2018
Venue: Du Toit’s Kloof over R350,000 in prizes.
Cellar, Western Cape Date: 24 March 2018
Venue: Gold Reef City, Lyric Theatre,
Johannesburg

Visit www.eliteathleteextravaganza.co.za

Visit www.iqela-events.co.za to enter.

NEWS FLASH! 2212
APR
TOUGH MUDDER HEADS TO SA
Tough Mudder, Inc. and Invictus Events and MASGCOR CEDERBERG
Entertainment Pty Ltd have partnered to bring 100 MILER
the world’s leading obstacle course challenge to Ride it in one-day with the
South Africa in 2018. The multi-year partnership Race event for a proper
marks the first time Tough Mudder has licensed challenge, or the two-
its signature challenges in the country and its first day Trek event for an
on the African continent. Tough Mudder now holds unforgettable experience.
events on five out of the six habitable continents. Day 1 of the Trek finishes at
The inaugural South Africa Tough Mudder weekend Nuwerust in the heart of the
will take place on 15-16 September 2018 at Old Mac Cederberg. Both events finish
Daddy in Elgin, Western Cape, South Africa. The at Kaleo Guest Farm.
weekend will feature Tough Mudder’s eponymous Dates: 21-22 April 2018
signature challenge, the Tough Mudder, the 16-19km Venue: The Yellow Aloe,
obstacle course challenge that features 20+ obstacles, Clanwilliam
and the Tough Mudder Half, a 8km course that brings Visit cederberg100miler.co.za
the thrills of Tough Mudder with 11 obstacles.

16 JANUARY - FEBRUARY 2018

POWER UP ■ READER Q&A

ASK THE EXPERTS

>> Questions answered by Mario van Biljon and Pedro van Gaalen

“THE MAGNITUDE
OF THE STRESS YOU
IMPOSE IS IMPORTANT
– KEEP OVERLOADING
YOUR BODY DAY IN AND
DAY OUT AND YOU’LL
QUICKLY REACH THE
POINT OF BURNOUT OR
OVERTRAINING.”

ODSENOVITERHNEETSHT?DAY, Obviously the magnitude of the
QI find the idea of complete rest days old-fashioned and unnecessary. In fact, stress you impose is important – keep
I believe that they do more harm than good. Is the body so inefficient that overloading your body day in and day
it requires an entire day of ‘slothing’ when no form of physical activity is done? out and you’ll quickly reach the point of
burnout or overtraining. Conversely, a
Surely our bodies will benefit more from consistent daily activity, especially given body that has been exposed to a stress
like intense weight training for five
that people today tend to sit more than ever before. What’s your opinion? Greg to six days in succession, which then
sits idle for 24 hours or more will also
ADetermining your recovery needs with you. A complete rest day that is Without react poorly. I’m sure many readers
can be extremely complex as there devoid of any form of activity is probably movement, would have found that they feel stiff and
joints seize sore the day after a rest day, more so
are so many interrelated factors involved. not your best bet when optimal recovery up and than they did after consecutive days of
become intense training. That’s because, without
It can also be highly individualised, is your aim. immobile, and movement, joints seize up and become
muscles and immobile, and muscles and connective
based on myriad factors such as your To try to contextualise this viewpoint connective tissues get ‘cold’, which is when muscle
tissues get fibres stop sliding smoothly.
genetics, your current training status, in more detail, it’s worth stating that ‘cold’, which
is when Inactivity also shuts off the muscle
training history, nutrition, your amount the human body tends to thrive on muscle fibres pump action needed to drive the
stop sliding lymphatic system, which is important
and quality of sleep, and your prevailing consistency. It adapts to stresses imposed smoothly. for recovery as it helps to keep exercise
metabolites and other fluids moving
stress levels, in all in its forms, be it on it, and when there is no stress it stops within and around the body. Take an
entire day off to ‘veg out’ on the couch,
emotional stress, psychological stress or adapting. In fact, without any form of

even environmental stress. stress, your body can regress in terms of

But, in general, I would have to agree strength, fitness and muscle mass.

www.fitnesshis.co.za 17

POWER UP ■ READER Q&A

“WHEN IT COMES TO RECOVERY, ACTIVE MEANS MAINTAINING and other rollers, and ‘band flossing’
SOME FORM OF MOVEMENT TO PROMOTE, SUSTAIN AND (look it up).
EVEN ENHANCE MOBILITY, MAINTAIN SOFT TISSUE
SUPPLENESS, AND ENSURE EFFICIENT JOINT FUNCTION.” There is a real need for this type of
proactive work as fascia, muscles and
binge watching the latest TV series Inactivity minutes a day on mobilising joints and tendons form a complex web with lines
and you’ll likely feel sluggish, slow and shuts off the surrounding muscles, particularly that connect movement and anatomy
creaky the day after. the muscle those where niggles or ‘hot spots’ exist. chains throughout the body. Tightness or
pump action More importantly, on the days you don’t poor function in one area can throw the
As such, active recovery is the ideal needed to train, Starrett suggests upping the movement of an entire chain off, leading
form of rest and recuperation. Complete drive the accessory work, to help facilitate the to compensation, poor performance
rest is, of course, paramount in the lymphatic recovery process through movement. and, potentially, injury. Tightness can
recovery equation. But if you’re getting system, This can include, according to Starrett, also slow down both physical and CNS
your 8-9 hours a night of sleep, you can which is foam rolling, soft tissue work with balls recovery as the body works harder to
be pretty confident that you’re ticking important for self-regulate and correct these issues
that box. recovery as ACTIVE RECOVERY and imbalances.
it helps to
However, it is important to define keep exercise SOFT TISSUE These soft tissue release techniques
what ‘active’ means in this context. metabolites RELEASE also help to break up adhesions
When it comes to recovery, active and other TECHNIQUES through the pressure applied, and also
means maintaining some form of fluids moving Mobility drills, manipulates neuromuscular receptors,
movement to promote, sustain and within and stretching, foam causing muscles and fascia to relax and
even enhance mobility, maintain around the rolling, soft tissue release tightness. When combined with
soft tissue suppleness, and ensure body. work with balls dynamic stretching and mobility work,
efficient joint function. and other rollers soft tissue becomes more pliable,
and ‘band flossing’ which is key to restoring function and
This can be as simple as a few (look it up). improving recovery.
minutes of mobility drills, stretching
and foam rolling on your day off HOLISTIC Other, more direct forms of release
from training. When we do this we THERAPY that can also be included on active
work to address the musculoskeletal Dry needling, recovery days include dry needling,
misalignment that tends to occur recovery recovery massages, and hot-cold
when we go from our predominantly massages, contrasting (saunas or hot showers,
sedentary seated daily positions to all- and hot-cold and complete submersion in ice baths,
out intense training, often without an contrasting baths for instance.) These techniques are
adequate warm up. also highly effective at helping to
LIGHT CARDIO- reduce tightness, restore function and
It’s an approach advocated by VASCULAR improve circulation.
renowned physical therapist and ACTIVITY
CrossFit coach, Dr Kelly Starrett, Walking, an easy In terms of other types of movement
through his ‘no days off’ philosophy. run, rowing or suitable for active recovery days, you
Even on heavy training days, he even a non-weight can also engage in light cardiovascular
suggests spending, at the very least, 10 bearing swim. activity, be it walking, an easy run,
rowing or even a non-weight bearing
swim. This movement helps to promote
blood flow, which is essential for
the regeneration of new muscle and
connective tissue to aid and facilitate
repair and recovery. Other fluids are
also prompted to move through the
body, flushing muscles and organs to
regenerate, renew and restore.

The fundamental consideration when
choosing an activity for active rest is that
it must be restorative. Hitting the gym for
a high-intensity full-body metcon after
6 days of a hardcore bodybuilding split
is not what your body needs. However,
an easy 20 to 30 minute run in the park,
a hike out in nature, or a few laps in
the pool, followed by some mobility,
stretching or even yoga will have the
restorative effect you’re looking for.

Once done with your active recovery
session you should be left feeling
energised, loose and limber, and it
should hopefully have ironed out any
niggles or hot spots. That, in my opinion,
is what the ideal ‘rest’ day should be. ■

18 JANUARY - FEBRUARY 2018

ADVERTORIAL ■ DIS-CHEM

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POWER UP ■ GYM GEAR

G-LOVES IPANEMA FLIP-FLOPS GGEETAROUUTP!,
This glove range offers lightweight textures, Inspired by the vibrancy and ethnicity of Rio GEAR UP FOR ANY ACTIVITY
breathable, non-chafing material that wick de Janeiro’s Ipanema beach, and embossed WITH THE LATEST FITNESS
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spectrum of colours and styles.
security on any surface.
R250–R815 www.g-loves.co.za

*PRICING AND AVAILABILITY IS CORRECT AT TIME OF PRINT AND SUBJECT TO CHANGE. UNDER ARMOUR
PROJECT ROCK USDNA
TRAINING COLLECTION
The USDNA Collection is built for
the toughest workouts and most
insane conditions. This head-
to-toe performance training
collection for men has been
created with and wear-tested
exclusively by The Rock himself.
Features UA’s Threadborne
material technology, built
lightweight and fast drying, and
designed to move with the body
to create zero distractions in
the gym. The UA Project Rock
USDNA Collection includes
3 new colourways of the
Rock Delta shoe

www.underarmour.com/en-za

USDNA tights USDNA cut-off sleeve top USDNA shorts USDNA backpack USDNA peak cap
R1599 R1499 R1199 R2399 R449

www.fitnesshis.co.za 21

POWER UP ■ GYM GEAR

PUMA UNDER ARMOUR CURRY 4
Gym Gloves More traction, more comfort, and more
R399 www.puma.com control with a knit internal sleeve for a
structural fit, Speed plate for underfoot
structure and performance containment.
R2,999 www.underarmour.com/en-za

FIFTH ELEMENT SPORTSWEAR EVERLAST APEX ACTIVE
FIRE RANGE Men’s Tank Backpack
R400
Iceberg compression tights R139 Game & Makro stores
ADIDAS
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A shoe specifically designed to make
your running experience the most
effortless yet. Incorporates advanced
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removal of laces a reality, and the
world-renowned Boost sole.
R3,299 shop.adidas.co.za

APEX ACTIVE
Worn Torn Reborn polyester gym T R230

Caps (curved and straight) R180

22 JANUARY - FEBRUARY 2018

JOURNEY WORKOUTS

MEALS SUPPLEMENTS

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www.fiyre.com

FIYRE_APP FIYRE_APP FIYREAPP

POWER UP ■ GUY GEARWE LIKE

HUAWEI MATE 10
PORSCHE DESIGN
Set yourself apart by making
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fast charging, with a 6.0” Huawei
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and dust resistance. Also boasts
20MP Monochrome + 12MP RGB
cameras. NFC supported.

GUY GEAR
THE LATEST GEAR, FASHION, AND ACCESSORIES
TO COMPLEMENT YOUR FITNESS LIFESTYLE

CANON POWERSHOT G1 X MARK III

The Canon PowerShot G1 X Mark III combines Canon’s EOS DSLR image quality

with the handling and compact size of a PowerShot.

With a new, precision, 3x optical lens, environment. The Dual Pixel CMOS AF

which boasts a versatile 24–72mm (35mm delivers precise and rapid focus in just 0.09

equiv.) focal range, an APS-C sensor and seconds, giving the level of responsiveness

Canon’s premium DIGIC 7 processor, this and speed needed to capture a spontaneous

camera is versatile enough to be used for shot. Compact and lightweight, at just 399g,

high-quality street photography, as well it is 14.8mm thinner and approximately

as documentary-style storytelling. Four- 19% smaller than the Mark II, which is

stop Image Stabilisation (IS) adapts and ideal for travelling. For more info, visit
steadies the camera in any active shooting www.canon.co.za.

TUDOR HERITAGE BLACK BAY
Tudor presents the aesthetic codes of its emblematic Heritage Black Bay on
a new model with a 41mm diameter, a slimmer middle case and fixed bezel
in polished steel. This elegant, sporty watch captures the essence of Black
Bay in a more formal version. The Black Bay 41 features a dial inspired by the
Tudor divers’ watches of the 1950s. It adopts the characteristic angular hands,
known to collectors as snowflake that appeared in the brand’s 1969 catalogue.
The large winding crown, characteristic of the first generation of Tudor divers’
watches is also presented on this new model. Waterproof to 200m (660 ft).
Available at selected Tudor Retailers country wide, visit www.tudorwatch.com

24 JANUARY - FEBRUARY 2018

KLIPSCH PROFESSIONAL SERIES ROLEX 904L OYSTER
LANDSCAPE SPEAKERS PERPETUAL DATEJUST
Summer is here, which means quality outdoor The Rolex 904L is a steel version of the
entertainment is a must. But rather than lug your brand’s new-generation classic Oyster
speakers around, install the Klipsch Professional Perpetual Datejust 41 model, together
Series Landscape Speakers. These speakers deliver a with a white Rolesor version, featuring
horn-loaded, all-weather, durable, low-distortion, high- an 18ct white gold fluted bezel. A wide
efficiency system. Klipsch Professional Series Landscape selection of dials is available for both
satellites incorporate an extra-wide-dispersion Tractrix® versions. The new Datejust 41 watches are
horn for powerful, balanced sound in every listening equipped with a redesigned 41mm case and
position. Subwoofer options include full and half-burial the new Rolex calibre 3235, at the forefront
designs to allow the large cabinet volume necessary for of watchmaking technology with its 14
low frequency extension and output. patents, the new Chronergy escapement
Call Homemation on 011-781 8887, or visit and a power reserve of approximately 70
www.homemation.co.za for stockist info. hours.Like all Rolex watches, the new
Datejust 41 versions carry the Superlative
LISTEN Chronometer certification redefined by
Rolex in 2015, which ensures singular
DENON HEOS WIRELESS SUBWOOFER performance on the wrist.
Add deep, powerful bass to any HEOS device with
best-in-class sound quality. This subwoofer suits www.fitnesshis.co.za 25
any room and any setup, and adds seismic bass to
all your sound. With its powerful amplification and
optimised drivers, it works with the entire HEOS
range. You’re also able to control all your sound via
the app. Two custom-made 5-1/4inch drive units in
combination with sophisticated class D amplification
deliver clean and clear, yet punchy bass. The
proprietary DSP algorithms provide optimised low
frequency response across the entire dynamic range.
Call Homemation on 011-781 8887, or visit www.
homemation.co.za for stockist info.

DENON HEOS SOUNDBAR
Delivers exceptional performance to enhance the sound from your TV or Blu-ray
player, while retaining the elegance of a slimline soundbar – and the ability to
act as an audio streaming solution. Whether you place it on a sideboard or mount
it on your wall, the HEOS Bar lets you experience thrilling HD home cinema and
sensational music streaming. The HEOS Bar delivers exceptional performance with
state of the art signal processing, amplification and 9 high-performance drivers. Four
4K-compatible HDMIs let you use the HEOS Bar even with multi-source AV set-ups,
while HEOS integration allows you to enjoy all your music wirelessly. Call Homemation
on 011-781 8887, or visit www.homemation.co.za for stockist info.

POWER UP ■ FIT TECH

FIT TECH GADGETS AND KLIPSCH REFERENCE X6I IN-
TECH TO GIVE YOU EAR HEADPHONES
THE EDGE IN YOUR
TRAINING AND RACING. Packed with a single high-clarity,

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offering flat frequency response
with an incredible fit. Patented
oval ear tips come in four different
sizes to fit any ear. The die-cast zinc
and co-molded elastomer housing
ensures durability, while the included
carrying case makes it convenient to
take with you to gym or while on the
go. The three-button remote and mic
gives users full control of their music,
with the ability to take calls when
connected to a smartphone.R2,350

SUUNTO TRAVERSE GARMIN® VÍVOSPORT
ALPHA WOODLAND
AND CONCRETE Garmin has launched the

Suunto has added two vívosport™, a smart activity

new models to the Suunto tracker with Elevate™ 24/7 wrist-

Traverse Alpha range – based heart rate monitoring and
GPS tracking. With an always-on
the Woodland and Concrete, Garmin Chroma colour touchscreen
display and new built-in sports
which both draw inspiration apps for everything from strength
training to cycling and cardio, the
from the camouflage patterns vívosport is optimised for both
used by the Finnish military. The indoor and outdoor workouts.
Woodland combines a dark knurled Smart notifications keep users
stainless steel bezel and green camouflage connected, and fitness and wellness
patterned strap, while the Concrete comes monitoring tools provide valuable
with a black knurled stainless steel bezel, and information like fitness age and
wraps around the wrist with a grey camouflage patterned strap stress level. Safe for swimming and
for a more urban look. The Alpha range offers serious outdoor showering, and features battery life
features and tools specifically developed for fishing, hunting of up to seven days in smartwatch
and hiking. Battery life of up to 100 hours with GPS makes the mode and eight hours in GPS mode.
Traverse Alpha suitable for multi-day treks. The customisable Available in black/slate (small/
red backlight does not interfere with night vision. Navigating in medium and large), black/fuchsia
all terrain is made possible with the integrated GPS/GLONASS (small/medium only) and black/
route navigation with breadcrumb trail, electronic compass and limelight (large only). R3,499
FusedAlti™. R7,499

26 JANUARY - FEBRUARY 2018

THULE YEPP APP UPDATE
NEXXT MINI
TOMTOM ADDS STRONGLY APP VIRGIN ACTIVE APP
The Thule Yepp Nexxt Mini ‘FITNESS AGE’ FEATURE UPDATED
TO APP This freemium fitness app
is a lightweight child bike The new Virgin Active app
Fitness Age, part of TomTom's has been designed for those
seat that allows dads and will keep you organised and
latest software update for who go to the gym, allowing
their kids to enjoy everyday motivated by allowing active
the TomTom Touch, Spark, users to add unlimited
bike rides together, safely, workouts at no cost. For each users to synchronise their
easily and in style. The Runner and Adventurer ranges, workout the app tracks the
combination of strong, total mass moved and the time gym schedules and keep
shock-absorbing and water- rewards exercise and activity of each workout, then displays track of their fitness. Switch
repellent materials means info on an easy-to-read graph your training up and test
the seats are lightweight, on a points-based system. designed to push users to do your physical and mental
comfortable, strong, safe Users receive points for trying better each time they train. mettle against other active
and insulating, with a stylish, to bring their personal fitness By showing which muscles are members with the app’s new
sporty look. It is easy to age down via the TomTom Sports engaged for each exercise, it Challenges & Leaderboard
mount/dismount on most Desk Top App. By processing also gives a clear indication features, which allows users
handlebar stems with a the heart rate data from your of the distribution of the load to sign up for specific
smart quick-release bracket. TomTom device, Fitness Age during each workout, allowing challenges and view their
Rubberised shoulder pads helps users gauge how fit they users to focus on the muscles comparative results. Users
prevent the straps from are, and offers advice on how to that require more attention. can also set their own goals
sliding down a child’s arm, get fitter and faster. Fitness Age The Pro version allows you based on their number of
foot straps keep the child’s is based on a user's personal to add your own exercise by workouts, calories, duration
feet and legs out of danger, fitness level and compares adding muscles engaged and or distance with the Goals
and the two-handed safety your VO2max number to global the amount of weight used, feature. The innovative
buckle prevents the child averages for your gender. The and enables users to define SnapCapture feature, enables
from un-buckling. Padded TomTom app automatically rep and set counts for each members to take a snap of
and shock-absorbing seat then converts the data into a exercise. All workouts are their workout or workout
materials make the ride single value – personal fitness saved in the cloud. equipment, which automatically
comfortable for your little age. Fitness Points essentially syncs with the app. The app is
one. Can also be equipped replace step tracking as the Available for iOS devices also customisable and allows
with handlebar padding and new, more effective way of members to store all their
a windscreen. Available from staying motivated to reach daily from iTunes. data effectively. Also offers
and weekly goals. By earning improved access to class
Thule partner stores, Kids everyday Fitness Points, you can “BY SHOWING timetables and is news
see which activities have the WHICH MUSCLES specific to the member’s
Living and takealot.com. biggest impact on your fitness ARE ENGAGED FOR chosen ‘home’ club.
level and then refine your routine EACH EXERCISES, IT
R1,999 for maximum results. TomTom’s ALSO GIVES A CLEAR Available from iTunes or the
new software update also offers INDICATION OF THE
50 pre-loaded workouts which DISTRIBUTION OF Google Play app stores.
can be customised based on THE LOAD DURING
individualised fitness needs. EACH WORKOUT.”

Visit www.tomtom.com

for more info.

www.fitnesshis.co.za 27

POWER UP ■ MALE FIXATION Isobelvdb
Isobel Goodchild
ISOBEL
>> Photography by Naco Rautenbach
GOODCHILD www.nacorautenbach.com

BRAINS, BRAWN AND
BEAUTY... THAT’S THE
COMPLETE PACKAGE THAT
WBFF BIKINI COMPETITOR,
FITNESS ATHLETE
AND SELF-CONFESSED
GYM ADDICT ISOBEL
GOODCHILD BRINGS TO
THE STAGE. WHEN SHE’S
NOT TOILING UNDER A
LOADED BARBELL WORKING
TIRELESSLY TO IMPROVE
HER WEAK POINTS, SHE’S
PAINTING, PLAYING
PIANO OR BRUSHING UP
ON HER PSYCHOLOGY
READING. SHE’S ALSO
GOT AN ECLECTIC EAR
AND LOVES TO LAUGH.
IT’S A COMPELLING MIX
OF TRAITS THAT HAS US
CAPTIVATED, AND WE’RE
SURE YOU’LL AGREE.

FAST FACTS

Nickname: Izzy or Bella
Height: 1.65m
Contest weight: 57kg
Off-season weight: 62kg
Category: Bikini 35+
Birthday: 21 November
Born: Bloemfontein
Lives: Cape Town
Marital/relationship status: Single
Occupation: Business Development
Specialist
Motto you live by:

“LOVE THE LIFE YOU
LIVE AND LIVE THE
LIFE YOU LOVE.”

CONTEST HISTORY:
2013 ■ Ms & Mr Fitness SA
Bikini Top 10 ■ Muscle Dynamix
Cape Classic Bikini 35+ 4th
2014 WBFF South Africa 35+ 3rd
2015 WBFF South Africa 35+ 2nd

28 JANUARY - FEBRUARY 2018

How did you get involved in the fitness What’s your ultimate indulgent treat? Favourite cheat meal? Sushi.
industry? Chocolates and ice-cream. Favourite healthy dish? Salmon,
After battling with an eating disorder, I avo and rye.
decided to start training and live a healthy How do you diet down for a show or Best music to train to? Different
lifestyle. I met a friend who competed at photo shoot? types of music depending on my
the time who convinced me to enter my I drop my calories by lowering my carb mood. Anything from trance to
first competition. intake and exclude all dairy products. I Rammstein or Metallica
also switch to chicken and fish and avoid Favourite holiday destination?
Why do you choose to compete in the red meat in the last few weeks. No cheat Thailand
WBFF? meals allowed!
It’s very glamorous compared to other work and determination he became one
federations. Also, it doesn’t just focus on of the biggest names in the industry, but
muscular aesthetics, but on beauty and stayed humble throughout.
fashion too.
What do you do to unwind or blow off What has been the best investment
When you’re not training, what do you steam? you’ve made into improving your health
spend the most of your time and your I paint or play piano. or physique?
money on? Investing in the right brand of
Books and reading articles on psychology. What does ‘balance’ mean to you in the supplements.
context of your lifestyle?
What’s currently in your fridge and I try maintain a healthy eat regimen, but What makes your skin crawl?
grocery cupboard? when I crave something I’ll allow myself People on their cellphones in the gym
I love meat, so in my fridge you’ll find a a treat. I think constantly obsessing about – especially when they’re occupying a
lot of chicken, steak and fish. There’s also what you eat or when you train makes it machine.
cottage cheese, Greek yoghurt, and fresh difficult to stick to a routine.
vegetables. In my grocery cupboard I have What attributes do you look for in the
nuts, oats, brown rice and quinoa. What’s the funniest thing you have ever ideal man?
witnessed in the gym? Someone who’s intelligent and driven with
How do you prefer to cook when A guy doing squats with a barbell on a a good sense of humour. He must enjoy a
preparing healthy meals? Bosu ball. healthy lifestyle, but definitely not obsess
I use coconut oil or Spray and Cook for about it.
most of my cooking. I pan fry most of my What is the best advice anyone has ever
protein and try to eat my vegetables raw given you? What are a few of the conventional
as I hate steamed veg. Never compare your progress or results wisdoms that pervade the broader
with others. Don’t listen to everyone – if fitness industry that you feel must fall?
you have a coach, follow their instructions That women who lift heavy weights will
and advice and stick with it. become manly; that the scale determines
healthy weight loss; and that cardio
When you hear the word “successful” is better for weight loss than weight
who comes to mind and why? training.
Kai Green. He’s a perfect example
that people can’t be generalised or What’s in your gym bag?
stereotyped because of society’s Towel, water bottle, iPod, earphones
perception. Through perseverance, hard and a cap.

What’s your training philosophy? I change up my programme every few weeks
to ensure maximum results. Form is key, and quality always trumps quantity.
I’ve learnt that you can do fewer exercises per session and, if done correctly,
attain better results than aimlessly throwing weights around.

Your workout of the week? Definitely shoulders

On a scale of 1 to 10, how obsessed are you with exercise? 7

What’s your current workout split? I evaluate my symmetry every few months
and then adapt my programme according to my weaknesses. At the moment I’m

training legs and glutes three times a week.■

www.fitnesshis.co.za 29

PPOOWWEERR UUPP ■ MEN’S HEALTH

IWNOFLRAKMOMUTATION
KEEP SYSTEMIC
INFLAMMATION ■ DEFINING INFLAMMATION
IN CHECK WITH DIET
AND EXERCISE So how do you know what type of

>> By Anthony Roberts & Pedro van Gaalen inflammation you're dealing with when

INFLAMMATION HAS BECOME to chronic inflammation. The The Insulin- experts tell you not to ice an injury, avoid
A BUZZWORD IN THE BROADER other concern is that chronic, like Growth
HEALTH AND FITNESS low-grade systemic inflammation Factor one grains because they cause digestive
INDUSTRIES. Amidst all the hype, often goes unnoticed for years, (IGF-I) found
what is an extremely complex damaging tissues and organs over over-expressed inflammation, or to wear compression
bodily process has become overly an extended period of time. It is in cancer
simplified in the eyes of the average often only uncovered once a serious patients is gear to lower muscle inflammation?
health-conscious individual. problem arises. the same At a basic level, all forms of
IGF-I that is
Generally speaking, inflammation However, it is also important to responsible for inflammation is a response to injury
is often viewed as 'bad' and must understand that other forms, such the anabolic or infection (or both) and is often
therefore be suppressed by all as acute localised inflammation, is effects of characterised by swelling, pain,
means possible, be it with the a natural immune response that human Growth discolouration and dysfunction of the
abuse and misuse of non-steroidal plays an important role in recovery Hormone affected tissue. The body has a host of
anti-inflammatories (NSAIDs), or and tissue repair. Despite the (hGH). different molecules that are associated
the prodigious use of ice packs. common negative association, with inflammation and the same
inflammation is therefore not Transforming Growth Factor – beta
Certainly, chronic systemic always undesirable and should not (TGF-β) found in hepatic cells that can
inflammation of, say, the digestive always be reduced or limited at all promote liver cancer is the same TGF-β
system can be problematic. In costs. However, sometimes the that we find in local muscle inflammation
fact, many of the major diseases regulatory mechanisms that control after a workout. Or, for a more familiar
that plague modern society, this immune response malfunction, example, the Insulin-like Growth Factor
including cancer, heart disease, which is when we get chronic, often one (IGF-I) found over-expressed in
diabetes, arthritis, depression, systemic inflammation. cancer patients is the same IGF-I that
and Alzheimer's have been linked is responsible for the anabolic effects of
human Growth Hormone (hGH).

It is therefore very difficult to take the
myriad of processes that occur through
inflammation and simply label them in a
black or white manner – as either 'good' or
'bad'. The inflammatory process is initiated
by the body as a response to the introduction
of pathogens, as well as challenges to the
system through physical (mechanical),
dietary, thermal or chemical stress.

30 JANUARY - FEBRUARY 2018

■ IMMUNE RESPONSE ■ RESOLVING INFLAMMATION ■ COMPLEX PROCESS

It doesn't matter if you get In addition, through the process of Also, it’s important to note that the

rhabdomyolysis from being crushed in removing damaged tissue, the body is able acute inflammation induced by training

a car accident or from a tough CrossFit to turn inflammatory factors into non- is not the same as long-term systemic

workout, the pathology remains the inflammatory ones. The pro-inflammatory inflammation; in the same way that

same, as does the body's response to cytokines produced by neutrophils and elevated blood pressure and heart rate

it. Whether damage is sustained by macrophages can themselves initiate and during a workout and the recovery

mechanical loading through weight amplify the inflammatory response, but period are not the same as chronically

training, a traumatic wound, or in can subsequently produce interleukins elevated blood pressure and a high

response to a virus, the body sends that contribute to the resolution of resting heart rate associated with

out many of the same molecules as inflammation. In fact, although it was once cardiovascular disease.

part of the immune response to thought that cytokines were either pro- or As you’re probably beginning to

inflammation, such as neutrophils, anti-inflammatory, emerging literature understand, inflammation is a complex

macrophages and cytokines. suggests that this view is too narrow. response by the human body and isn’t

Both macrophages and neutrophils A cytokine may behave in a pro- and in Both easily reduced to the idea of ‘good’ or
develop in bone marrow and not only an anti-inflammatory manner, depending macrophages ‘bad’. Be that as it may, we can still make
contribute to the inflammatory response, on the cytokine concentration, the and certain generalisations and say that
but cause muscle damage at the outset. activation signal and timing, the nature neutrophils certain kinds of inflammation, like diet-
They are also responsible for the removal of the target cell and numerous other not only induced systemic inflammation is pretty
of damaged tissue from affected areas and, variables. The take-home message here contribute to much always bad.
ultimately, for triggering and aiding the is that the inflammatory response would cell damage,
rebuilding process. be better termed the inflammatory/ but also Interestingly, though, there is a
anti-inflammatory response, because the contribute to growing body of scientific evidence that
After increased mechanical loading initiation of anti-inflammatory activity is an the removal suggests that the two primary causes of
such as weight training, or acute injury, essential part of the response as a whole. of damaged inflammation – diet and exercise – can
neutrophils rapidly invade muscle tissue tissue and, also have an anti-inflammatory effect.
ultimately, to
the healing
process.

within the first hour. Neutrophil activity

is most elevated at the outset of muscle “THE MEDITERRANEAN DIET IS OFTEN
damage and is even thought to be a TOUTED AS A GOOD ANTI-INFLAMMATORY
contributory (perhaps primary) factor
in tissue damage, peaking at day one DIET TO FOLLOW”.

and lasting about a week. Paradoxically,

neutrophils are also necessary to the

healing process through a variety of

functions. Macrophage activity also

contributes to the inflammatory response.

It causes muscle damage and also aids the

rebuilding process, which peaks at day five

and can last up to two weeks.

Both macrophages and neutrophils can

regulate other cells through the production

of free radicals and by producing cytokines

and growth factors. Again, it's important

to remember that they not only contribute

to cell damage, but also contribute to the

removal of damaged tissue and, ultimately,

to the healing process.

The production of free radicals by

inflammatory cells, such as neutrophils

and macrophages, can be beneficial, as

free radicals have been shown to contribute ■ ANTI-INFLAMMATORY DIETS due to their pro-inflammatory ratios of
to the adaptive response to exercise and omega-6 to omega-3 fatty acids, which
can aid in the removal of waste tissue. In terms of your diet, insulin resistance can often be as high as 20:1.
However, this can also be detrimental as
previously healthy tissue can be damaged is one of the most prolific drivers of Accordingly, any diet that eliminates
by these same free radicals. In this case, these substances and is rich in natural
what hurts us heals us. systemic inflammation. As such, a sources of anti-inflammatory substances
such as antioxidants, polyphenols and
“WHETHER DAMAGE IS SUSTAINED carbohydrate-controlled diet that is other compounds that rebalance levels
BY MECHANICAL LOADING THROUGH of oxidative stress (like more omega-3s),
WEIGHT TRAINING, A TRAUMATIC WOUND, devoid of processed sugar and refined such as fruits, vegetables, nuts, whole
OR IN RESPONSE TO A VIRUS, THE BODY grains, fatty fish, and healthy oils, will all
carbohydrates is the ideal starting be beneficial. The Mediterranean diet, for
SENDS OUT MANY OF THE SAME example, is often touted as a good anti-
MOLECULES AS PART OF THE IMMUNE point for a diet overhaul aimed at inflammatory diet to follow.

RESPONSE TO INFLAMMATION.” reducing chronic inflammation.
Processed foods are also loaded with

pro-inflammatory ingredients such as
refined sugars, as well as processed
fats like trans fats and vegetable oils.
These manufactured fats are also major
contributors to systemic inflammation

www.fitnesshis.co.za 31

POWER UP ■ MEN’S HEALTH “ACUTE
INFLAMMATION
FOODS THAT PROMOTE INFLAMMATION: CAN BECOME
CHRONIC WITHOUT
■ Sugar and foods ADEQUATE REST
and drinks that AND RECOVERY.
contain sugar IT’S A FINE BALANCE
THAT WE NEED
■ P rocessed foods and TO GET RIGHT,
refined carbohydrates REQUIRING PROPERLY
PERIODISED
■ M anufactured TRAINING PLANS
vegetable oils that THAT MIX UP
have extreme omega INTENSE, OR HIGH-
6:omega 3 ratios VOLUME TRAINING
WITH SUFFICIENT
■ Deep-fried foods TIME FOR RECOVERY,
■ Processed meats INCLUDING ACTIVE
RECOVERY.”
FOODS THAT REDUCE INFLAMMATION:
■ WORK OUT INFLAMMATION an effective modality for reducing plasma
■ Green leafy vegetables CRP (C-reactive protein)”.
such as spinach, kale, In addition to dietary interventions, we
and collards More recent research also sheds
can also look to movement and exercise light on the benefits of high-intensity
■ N uts such as almonds interval training (HIIT) and its pronounced
and walnuts as additional tools to combat chronic anti-inflammatory effects, when compared
to lower intensity forms of less
■ Omega-3-rich fatty inflammation. As discussed, acute bouts strenuous exercise.
fish such as salmon,
mackerel, tuna, and of intense exercise increases localised The research focused on myokines, a
sardines class of cell-signalling proteins produced
acute inflammation, but that forms part by muscle fibres that offer protection
■ Antioxidant-rich fruits against metabolic syndrome. It seems
such as strawberries, of the natural immune response HIIT effectively stimulates your muscles to
blueberries, cherries, release myokines, thereby increasing insulin
and oranges necessary for adaption, and for muscle sensitivity and glucose metabolism inside
muscle cells. They also seem to increase the
■ F ermented vegetables repair and recovery. process of fat metabolism, whereby fats are
and traditionally cultured Of course, acute inflammation can more efficiently liberated from adipose cells
foods and transported to skeletal muscle, where
become chronic without adequate rest and they are metabolised for energy. Acting as
■ Antioxidant-rich teas recovery. It's a fine balance that we need chemical messengers, myokines also inhibit
such as matcha and to get right, requiring properly periodised the release and the effect of inflammatory
green tea training plans that mix up intense, or high- cytokines produced by body fat.
volume training with sufficient time for
■ N atural herbs and recovery, including active recovery. Finally, according to a study conducted
spices by researchers from the University of
However, studies show that regular California-San Diego, the findings of
■ Shiitake mushrooms exercise tends to lower markers of systemic which were published in the journal
contain compounds such inflammation. Also, regular movement Brain, Behavior and Immunity, just
as Ergothioneine, which and exercise, particularly intense cardio 20 minutes of exercise (walking on a
inhibits oxidative stress and weight training, are potent ways to treadmill in this instance) was sufficient
normalise insulin sensitivity. to improve the body's anti-inflammatory
■ G arlic for its anti- response by activating the sympathetic
bacterial, anti-viral, anti- A study published in the journal nervous system which, in turn, triggered
fungal, and antioxidant Nutrition, Metabolism and Cardiovascular sympathoadrenergic activation that
properties. Disease in 2010 found that long-term suppressed the production of
high intensity resistance and aerobic monocytic cytokines.
■ T omatoes training conducted by type-2 diabetics with
■ Olive oil metabolic syndrome significantly reduced Accordingly, it seems that a combined
C-reactive protein and other inflammatory approach to exercise – one that consists
Supplementation is also a suitable Supplements and insulin resistance biomarkers. The of both resistance exercise with weights
adjunct to healthful eating in the battle are also researchers suggested that a programme and cardiovascular activity – performed
against chronic inflammation. For a suitable of mixed (weights and cardio) training be consistently and at varying intensities
instance, high-quality fish oils help to adjunct to followed in “addition to daytime physical throughout the week is a beneficial strategy
rebalance our omega-3-to-omega-6 healthful activity ... to obtain a significant anti- to manage and mitigate the effects of
ratio in the absence of sufficient sources eating. For inflammatory effect.” chronic systemic inflammation. ■
of diet-derived omega-3s. instance,
high-quality A similar effect on C-reactive protein,
Consider also the use of traditional fish oils help to which is a key marker of systemic
off-the-shelf supplements such as rebalance our inflammation as levels of this protein
Branched Chain Amino Acids (BCAAs) omega-3-to- found in blood plasma rise in response
and L-glutamine. BCAAs purportedly omega-6 ratio. to inflammation, was seen in a 2011
exert some of their beneficial effects study published in the journal Applied
on skeletal muscle tissue through the Physiology, Nutrition and Metabolism.
modulation of inflammation, while The researchers found that: “Combined
L-glutamine is also a potent reducer of endurance and resistance training may be
inflammation that's worth considering
on its own.

32 JANUARY - FEBRUARY 2018

POWER UP ■ EXERCISE SCIENCE

ACCELERATE A study published in the Journal of
Physiology in October 2017 investigated
HEATRECOVERY WITH whether intramuscular temperature
THE OPTIMISATION OF POST-EXERCISE affected the acute recovery of exercise
RECOVERY IS ONE OF THE MOST PROLIFIC RESEARCH performance (force and fatigue
SUBJECTS IN THE WORLD OF EXERCISE SCIENCE. resistance) following endurance exercise.

WHETHER IT'S WHOLE BODY CRYOTHERAPY OR ICE BATHS, SOME A hot bath During human trials, the research
FORM OF COLD THERAPY HAS BECOME A MAINSTREAM APPROACH while sipping team, led by AJ Cheng, had participants
IN THE RECOVERY PLANS OF ELITE ATHLETES AND SERIOUS on your perform one hour of moderate-intensity
WEEKEND WARRIORS ALIKE. favourite arm cycling exercise, followed by a two-
carb-protein hour recovery period in which the upper
These techniques aid the recovery process as extreme cold conditions act recovery arms were either heated to 38°C, not
drink may treated (remained at a temperature of
directly on the circulatory system and muscles, particularly in the extremities, be a better 33°C), or cooled to around 15°C.
bet than a
resulting in vasoconstriction. This diverts peripheral blood flow to internal dive into an Fatigue resistance after the recovery
ice bath, period was assessed by performing
organs, promoting the removal of exercise metabolites and other especially three five-minute sessions of all-out arm
if you aim cycling at physiological temperature for
by-products from muscle tissue, where they travel in the bloodstream and are to perform all conditions. The researchers found
again later in that: “Power output during the all-out
more effectively expelled through the kidneys and liver. Cold also acts indirectly the day. exercise was better maintained when
muscles were heated during recovery,
on the nervous and endocrine (hormonal) systems to more rapidly restore whereas cooling had the opposite effect.”

homeostasis and bodily function. ■ FIBRE DYNAMICS

■ HEAT HELPS helps to reduce inflammation, which To determine the mechanisms

However, another benefit to cold improves the rate of recovery. underlying this temperature-
therapy is the pronounced muscle While these benefits are by no means
perfusion that follows when the body is dependent effect on recovery, more
then warmed up again and blood flows in question, recent research suggests
back to the extremities. When this that cold therapy directly after exercise direct testing on the muscle fibres
happens, blood fills muscles, bringing may not be the most beneficial approach
with it oxygen and nutrients. This has a to optimising post-exercise recovery. of mice was then conducted. In these
powerful restorative function and also Heat, it seems, may accelerate post-
exercise recovery of contractile function tests, researchers confirmed that
and endurance, while cooling may
actually slow down the process. fatigue resistance was “impaired by

cooling (16-26°C) and improved by

heating (36°C).”
Additional findings showed that

glycogen resynthesis was faster at 36°C
than it was at 26°C in the individual
muscles of the mice. They therefore
concluded that “skeletal muscle recovery
from fatigue induced by endurance
exercise is impaired by cooling and
improved by heating, due to changes in
glycogen resynthesis rate.”

In practical terms, a hot bath while
sipping on your favourite carb-protein
recovery drink may be a better bet than
a dive into an ice bath, especially if you
aim to perform again later in the day.
It's worth noting that the study failed
to measure other factors, such as how
the heat extended EPOC (excess post-
exercise oxygen consumption) and how
that impacted recovery potential over the
medium term.

Accordingly, it would be a mistake
to discount cold therapy, possibly as a
means to enhance recovery later in the
day after a hard session, or on recovery
days, as there is sufficient evidence
to support its continued inclusion in
broader recovery plans. ■

www.fitnesshis.co.za 33

POWER UP ■ FEATURE

WE ALL KNOW AT
LEAST ONE INJURY PRONE
GUY, WHETHER HE’S THE BRO AT YOUR
LOCAL GYM ALWAYS DOING ‘MODIFIED’

EXERCISES TO WORK AROUND THE LATEST

NIGGLE, the player at your rugby club who spends

more time on the sidelines than in the rucks and

mauls, or the guy at the running club with a standing

weekly appointment with his physio.

These guys are often characterised as clumsy, indifferent

to proper warm ups or cool downs, or just downright

reckless in their approach to training. While there may be

some truth to these statements, it’s also highly likely that

THE>>By Pedro van Gaalen, Editor DNAthey are genetically predisposed to injury.
OF INJURY
test offered through DNAylsis.
■ ENCODED WEAKNESS greater risk due to their DNA. “While the list of identified genes is
“Through the mapping of the human
That’s right, science has proved that constantly growing based on on-going
your DNA code can be arranged in genome we’ve uncovered numerous international research, we only test for
such a manner that it makes you more genes that are associated with specific specific gene variants when sufficient
susceptible than others to injury. While injuries, as certain genetic variants may peer-reviewed research and evidence is
Sasha Mannion, Client Relationship contribute to injury risk or delay recovery available to support their inclusion, to
Manager at DNAlysis Biotechnology time,” explains Mannion. However, it’s ensure actionable insights can be given
agrees that a lack of focus on warming only genes that have significant scientific to clients to support desired outcomes,”
up, cooling down, stretching and mobility credibility and a known intervention that she adds.
work significantly increases the risk of are selected for testing in the DNA Sport
injury, particularly as many exercise
programmes today are characterised “A LACK OF FOCUS ON WARMING
by high-intensity training and a lot of UP, COOLING DOWN, STRETCHING
volume, there are those who are at even AND MOBILITY WORK SIGNIFICANTLY
INCREASES THE RISK OF INJURY.”
34 JANUARY - FEBRUARY 2018

“WHILE SPECIFIC GENE ■ SPECIFIC GENES
VARIANTS SUGGEST A
As a case in point, Mannion explains
HEIGHTENED RISK, YOU CAN
STILL PREVENT SERIOUS that the COL5A1 gene, which can have

ISSUES WITH THE CORRECT an effect on endurance performance, is
INTERVENTIONS.”
also associated with an increased risk
■ INJURY PANEL “The DNA of injury. Research indicates that those
Sport test who have specific variants of this gene
The DNA Sport analysis currently looks at a total of 24 genes, three of which is designed will have either a greater or lesser risk
are used to determine a client's injury risk panel. Six recovery-related genetic to overcome of injury. For example, those with the T
polymorphisms that relate to recovery potential are also analysed to determine some of the allele have been shown in research to
a person's genetic disposition to inflammation and oxidative stress. guesswork in be more prone to tendon and ligament
training and injuries and generally have a lower range
“Based on the outcomes of the three specific genetic variations related to reducing the of motion, which typically means that
soft tissue injury, we're able to classify clients as either low, medium or high need for trial they're less flexible.
risk. However, that's not to say injuries are inevitable. While specific gene and error
variants suggest a heightened risk, you can still prevent serious issues with the approaches.” This gene encodes for a protein used
correct interventions.” to form type V collagen, a constituent of
ligaments and tendons. Specific variants
The overall results give clients a holistic view of whether they're genetically in the COL5A1 gene are also associated
susceptibility to tendon and other soft tissue injuries and also provides an with a greater risk of Ehlers-Danlos
indication of how rapidly they're likely to recover from training sessions. syndrome (EDS), a connective tissue
disease that has no cure.
The resulting profile can then be analysed and interpreted by trained
practitioners, who can more accurately develop a highly personalised and ■ INFORMED
effective training programme to mitigate the risk of injury or strengthen DECISIONS
susceptible areas as part of a proactive approach to injury prevention.
“With the information we get from
■ PROACTIVE APPROACH
the DNA test, we can then implement
“These tests are by no means diagnostic, hyper-personalised holistic approach
to training, nutrition and recovery,” specific interventions in terms of the
though. Rather, they simply highlight continues Mannion.
type of training that is followed, with
risk areas and concerns, helping clients This helps to overcome one of the
biggest challenges facing coaches and better guidelines for personalised
and health and fitness professionals sports science practitioners, because, injury prevention plans. This could
even though they may be well versed include the type of activity and duration
make more informed decisions about with the scientific theories around of warm ups and cool downs, and the
exercise, they don’t know precisely how need for specific stretching and mobility
training methods, exercise loads and to individualise plans and programme work. In addition, this could inform their
recovery requirements. These factors according to genetic differences. “The approach to weight training, with a plan
do not represent a good or bad variant, DNA Sport test is designed to overcome that focuses more on eccentric loading
but rather give an indication of how your this limitation, removing some of the to promote collagen production and
genes should influence training and guesswork and reducing the need for strengthen connective tissues,” says
lifestyle choices. To reap the full benefit, trial and error approaches,” she adds. Mannion.
this DNA test should therefore form a
piece of a bigger puzzle; one that She adds that other actionable
should also include training history insights gleaned from a DNA test
and previous injuries, to deliver a report could potentially include eating
a diet higher in protein to support the
structural tissue repair process, and
the possible inclusion of a collagen
supplement.

Similarly, COL1A1 is another gene
included in the injury panel as it plays a
central role in determining injury risk,
because it encodes for type-I collagen

“OTHER ACTIONABLE
INSIGHTS GLEANED FROM
A DNA TEST REPORT COULD
POTENTIALLY INCLUDE EATING
A DIET HIGHER IN PROTEIN TO
SUPPORT THE STRUCTURAL
TISSUE REPAIR PROCESS, AND
THE POSSIBLE INCLUSION OF A

COLLAGEN SUPPLEMENT.”

www.fitnesshis.co.za 35

POWER UP ■ FEATURE THE RISE OF
PERSONALISED
“A DNA TEST IS NOT ABOUT DETERMINING PHARMACOGENETICS
WHAT YOU CAN LEAVE OUT BASED ON YOUR
GENETICS. RATHER, IT SHOULD INFORM WHERE Scientists believe insights
YOUR FOCUS SHOULD BE IN THE COMPLETE
INJURY PREVENTION AND RECOVERY MATRIX.” into genetics might be the

fibres. Those with the G allele, for Ultimately, sessions,” continues Mannion. “This key to unlocking the effective
example, may be at an increased risk a DNA would inform training frequency, as with
for tendon and ligament injuries due to test that someone who has a fast recovery rate use of Non-Steroidal Anti-
decreased expression of the COL1A1 uncovers would be able to train intensely again
gene. genetic a lot sooner than someone whose rate Inflammatory drugs (NSAIDs).
markers of recovery is poor. Without sufficient With a deeper knowledge of how
The other gene tested for in the linked to recovery time between sessions, poor DNA determines the metabolism
injury panel is GDF5, which plays a injury risk, or moderate responders will obviously of NSAIDs, anyone suffering
role in the development and healing of recovery increase their risk of injury.” from a sports-related injury can
skeletal, joint, and soft tissues. This gene potential pinpoint a tailored, appropriate
influences the ability to recover from and Another factor that genetic testing can dose of NSAIDs and minimise side
tissue damage. Those with the T allele inflammation elucidate in terms of injury prevention, effects. NSAIDs include ibuprofen
experience reduced expression of this will show is inflammation. “There's a great deal or aspirin and are commonly
gene and are therefore more susceptible an athlete of research available on how to fuel prescribed for chronic and acute
to soft tissue injuries. which during and after exercise to modulate sports injuries such as sprains,
elements to an appropriate inflammatory response knee injuries, strains, shin pains,
The combination of this data will prioritise needed for beneficial adaptations to fractures, Achilles tendon injuries
enable a qualified fitness professional to in their training. However, the converse is also and swelling. These medications
make highly specific recommendations holistic true, with the potential that the wrong work by inhibiting the enzyme
based on the results. For example, programme. approach to intra- and post-workout cyclooxygenase, which is involved
someone who has a higher than average nutrition will increase inflammation and in sending messages from the
risk of developing a soft tissue injury therefore reduce the body's ability to brain to certain parts of the
would need to be cautious in their recover optimally.” body to initiate an inflammatory
approach, ensuring that their training response.
volumes and intensities are appropriate Ultimately, a DNA test that uncovers
to their fitness level and that they engage genetic markers linked to injury risk, Though NSAIDs reduce pain and
in regular injury-prevention activities recovery potential and inflammation inflammation, they carry the risk
such as pre-habilitation, conditioning will show an athlete which elements to of side effects, including peptic
exercises, mobility and stretching. prioritise in their holistic programme. ulcers, a damaged stomach lining,
Inflammatory Bowel Disease,
■ RECOVERY “It's not about determining what you cardiovascular complications,
& INFLAMMATION can leave out based on your genetics. chronic kidney disease and skin
Rather, it should inform where your rashes. To reduce the likelihood of
“From a recovery standpoint, focus should be in the complete injury these side effects, personalised,
prevention and recovery matrix. As such, accurate dosing is needed when
individualised DNA profiles can inform a low risk individual can't forgo proactive they’re prescribed. Founder of
interventions, but could perhaps focus less DNAlysis Biotechnology, Dr. Daniel
factors such as training strategy, on stretching and more on diet to optimise Meyersfeld believes new advances
results. The key element is identifying in genetic testing will empower
frequency, workout structure, intensity your individualised risk factors and then injured athletes, to ensure they’re
and volume. Based on an athlete's determining how best to intervene to taking the right medication at
genetic results we're able to determine minimise risks and boost performance as the right dose. “Your DNA is
if they're likely to recover at a poor, much as possible,” concludes Mannion. ■ unique, which means the unique
moderate or high rate from hard exercise metabolism of medication in the
body based on enzyme formation,”
explains Meyersfeld. “A simple
DNA test can reveal whether
you’re an ultra-rapid metaboliser
of NSAIDs, or whether your body
takes longer to metabolise the
same dose as the person next to
you on the treadmill.”

This has exponential benefits,
says Meyersfeld, including
enhanced efficacy, cost savings
as patients avoid endless
consultations with specialists
to achieve the appropriate dose,
and diminished side-effects
which might spare conditions
like indigestion, ulcers and other
complications. Individuals looking
to harness their genetics to
better inform their health and
sporting performance can now
access and order easy-to-use
and non-invasive DNA tests online
that can analyse responsiveness
to over 200 drugs.

Visit dnalysis.co.za for more info.

36 JANUARY - FEBRUARY 2018



POWER UP ■ SPORT SCIENCE

WHY STRENGTH
SYMMETRY IS THE
FOUNDATION ON WHICH
PEAK PERFORMANCE

AND AESTHETIC
PERFECTION ARE BUILT

SYMMETRY
SYMMETRYBEGETS

SYMMETRY IS THE QUINTESSENTIAL ATTRIBUTE OF THE PERFECT MUSCULAR PHYSIQUE – IT’S A PROVEN SCIENTIFIC FACT
THAT SYMMETRY IS MORE ATTRACTIVE AND PLEASING TO THE HUMAN EYE, PRESUMABLY AS IT MAKES COGNITIVE PROCESSING
EASIER. SYMMETRY ALSO DOMINATES NATURE, FOUND IN ALL LIVING ORGANISMS, FROM FLORA TO FAUNA.

Whatever the reason for its prevalence, it’s a goal for most gym-bound men, especially competitive physique athletes, to develop
muscle groups that are in relative proportion to one other and to create balance between the right and left sides of their bodies,
and between their upper and lower body musculature for that sought-after X frame look.
38 JANUARY - FEBRUARY 2018

ANATOMICAL MIRROR MUSCLES
SYMMETRY
These factors all predispose us to exercises that work through the shoulder
As far as the human body is
greater risk of injury, and result in joint,” explains Lloyd.
concerned, anatomical symmetry
prominent imbalances in our muscles. “Training planes also need to be
is primarily a product of evolution,
“Another factor that greatly affects the scientifically programmed to ensure you
because a balanced body moves
predominance of muscle imbalances balance your training loads adequately
efficiently and works better. And
and asymmetries in the gym is the across the various movement plans –
because it's more attractive, it may
general focus on the 'mirror muscles' sagittal (left vs right), transverse (top
also have been selected for in our
– the most visible muscle groups at and bottom) and frontal (front and back).
genes to enhance our ability to
the front of our bodies. This creates For example, the strength of the quads
procreate.
The problem, however, is that while asymmetries between our anterior relative to the hamstring can predict

muscle symmetry is necessary, and so (front) and posterior (back) muscles,” your risk of hamstrings strains, cruciate
coveted, the real world is dominated by
situations that create muscle strength explains Rohan Lloyd, a registered ligament knee injuries, or even lordosis.
asymmetries, or we develop imbalances
over the course of our lifetime due to Biokineticist and co-founder of Advanced There are therefore set ratios you should
our daily activities and various other
factors, which can manifest with Rehabilitation Parkmore based in be aiming to work towards, but most
devastating consequences.
Sandton Johannesburg. people only know the basics, like what
For instance, we all have a dominant
side of our body. That means we He elaborates that, as a result, gym- exercises they should be doing to target
preferentially perform most of our
daily tasks using either our right or left goers who train for aesthetics are very specific muscle groups.”
arms, or lead predominantly with one
leg over the other. When we stand we're 'anteriorly dominant'. “Everything is However, knowing that you should
also more likely to shift our weight
onto our dominant side. Structural very strong and forceful in the anterior include both squats and stiff-legged
abnormalities and congenital birth
defects can also result in imbalances, plane. This tends to lead to issues such deadlifts in a balanced leg routine is only
from leg-length discrepancies to spinal
curvatures that shift our body weight off as rounded shoulders, which alters your the starting point, he says. “Very few
axis or misalign structures.
posture, and can directly contribute to both gym-goers have the expertise required
Our lifestyle also greatly influences
the forces we impose on our bodies shoulder and neck tension and movement to construct plans that balance loads
each day as we spend most of our time
in positions or doing tasks that create dysfunction. This can also make other between antagonists (opposing, or pushing
imbalances, like sitting, slouching,
standing with poor posture, or muscles seem out of proportion when and pulling) muscle groups, or agonist
exercising with poor form.
viewed front on.” (synergistic) muscles,” continues Lloyd.
We also tend to engage in the same
activities repeatedly and when primary The average guy in the gym also tends As an example, he states that
mover muscles and stabilisers aren't
strong enough for the demands being to focus predominantly on the major differences between concentric and
placed on them, compensatory patterns
develop that weakens some muscles compound lifts, with very little, if any, focus eccentric muscle strength should
and over-develops others. Also, other,
weaker supporting structures like given to strengthening other important, yet ideally be less than 10% when compared
tendons and ligaments get called on to
do more of this work, which can lead to often minor muscle groups like the rotator bilaterally. “But that's just one indicator.
seriously debilitating injuries.
cuffs in the shoulder. “Many upper body The body is far more complex,
These factors all add up over time,
creating strength asymmetries that issues originate from a strength imbalance as there is an interplay between agonists
can also lead to imbalances in muscle
size when we work out in the gym. And in the rotator cuffs, either manifesting as and antagonists, too. Quad concentric
when muscles on one side of the body
are stronger than their counterparts, Our lifestyle direct injuries or compensatory injuries must equal hamstring eccentric strength,
these contralateral asymmetries greatly
simply grow in magnitude when we influences as the trapezius muscle is required to do for example.” The use of the more
train them without the correct loading the forces
and programming. This leads to major we impose on much of the work, which shifts the load of functional H/Q ratio (Hecc/Qcon, Hcon/
differences in both muscle strength our bodies
and size. each day as Qecc) proposed by Aagaard and colleagues
we spend
most of (1995) is more physiologically and
our time in
positions or functionally sound than the conventional
doing tasks
that create H/Q ratios (Hcon/Qcon, Hecc/Qecc) and
imbalances.
*J Sports Sci Med. 2002 Sep; 1(3): 56–62. Developments in the Use of the Hamstring/Quadriceps thus more appropriate to use. An Hecc/
Ratio for the Assessment of Muscle Balance. Rosalind Coombs and Gerard Garbutt
Qcon ratio of 1.0, indicates that the

eccentrically acting hamstrings have

the ability to fully brake the action of the

concentrically contracting quadriceps.*

Synergistic dominance is

“VERY FEW also of relevance to physique
GYM-GOERS enhancement efforts,
continues Lloyd, as overly
HAVE THE activated synergistic muscles
EXPERTISE can actually detract from the
REQUIRED TO activation of primary movers
CONSTRUCT such as specific chest
PLANS THAT or back muscles during
compound exercises. “This
BALANCE effectively limits the full
LOADS activation of these muscles,
lowering recruitment and
BETWEEN therefore reducing the
ANTAGONISTS effectiveness of your efforts
aimed at stimulating
MUSCLE muscle growth.”
GROUPS,
OR AGONIST
MUSCLES.”

www.fitnesshis.co.za 39

POWER UP ■ SPORT SCIENCE

SETTING FINDING BALANCE
THE STANDARD
Accordingly, all of us carry some degree
Antagonist muscle strength ratios
according to Bell (2007): of asymmetry. This makes knowing the

MUSCLE GROUPS RATIO extent of these asymmetries essential

Ankle Inverters & Everters 1:1 to determine how problematic they can

Ankle Plantar Flexors 3:1 become when we start training at higher
& Dorsiflexors
intensities.
Elbow Flexors & Extensors 1:1 This is why everyone can benefit from

Hip Flexors & Extensors 1:1 some form of assessment prior to engaging
in a new workout programme or training
Knee Flexors & Extensors 2:3 phase, with prescribed prehabilitation or
rehabilitation work to solve any glaring
Shoulder Internal 3:2 imbalances.
& External Rotators
“Most people incorrectly believe that
Shoulder Flexors & 2:3 you only need a movement or strength
Extensors assessment once you've been injured. The
truth is, due to the imbalances that exist in
Trunk Flexors & Extensors 1:1 almost everyone today, movement screening
or a biomechanical analysis by a qualified
Imbalances between contralateral biokineticist can be an invaluable preemptive
strength of muscle groups (left vs. and preventative tool. It will ensure you first
right) should not exceed 10-15%. correct any imbalances to reduce your risk of
injury and also ensure that you get the most
The strength-to-body mass ratio of from your time spent exercising,” adds Lloyd.
the upper body should be at least
40-60% of lower body relative The key of any analysis should be to
strength. determine the root cause of any problem that
is identified, he continues. “In the case of an
An additional factor mentioned The injury, that means determining the cause and
by Lloyd includes previous injuries specialised assessing whether something can be done to
that have not been adequately Cybex address it. If so, we can then work to fix the
rehabilitated. “It's not uncommon machine used compensatory patterns that have formed as a
for guys to ignore a niggle and train at Advanced result, to reduce the risk of further injury.”
through, or 'around' it, but that leads Rehabilitation
to the development of compensatory Parkmore, If there is no previous or current injury,
movement patterns, resulting in can target then factors such as range of motion (ROM)
weakness that can cause additional individual should be assessed first.
injuries further along the movement muscles with
chain,” he adds. “It's actually one exact levels “A standard assessment we conduct
of the more prominent causes of of resistance
asymmetries I encounter in my and time includes:
practice.” Our skeletal structures may under tension ■ Full Medical and Training History
also not be perfectly symmetrical, to get highly ■ Range Of Motion (ROM) and Mobility
which can cause muscle imbalances. effective ■ Posture
results. ■ Functional Biomechanical Movement
■ Isokinetic Strength Assessment
■ Proprioception Evaluation

The mobility of important joint structures
and posture, such as your shoulders and
hips, determine how tight the surrounding
muscles may be and the subsequent cause,
as this may be limiting full ROM. We also

“IT’S NOT UNCOMMON FOR GUYS
TO IGNORE A NIGGLE AND TRAIN
THROUGH, OR ‘AROUND’ IT, BUT
THAT LEADS TO THE DEVELOPMENT
OF COMPENSATORY MOVEMENT
PATTERNS, RESULTING IN WEAKNESS
THAT CAN CAUSE ADDITIONAL
INJURIES FURTHER ALONG THE
MOVEMENT CHAIN.”

40 JANUARY - FEBRUARY 2018

compare functionality

bilaterally to get a holistic

perspective,” says Lloyd.

Next, functional movement

patters are assessed

to identify any existing

compensatory patterns.

“This is done to correct

biomechanics and ensure

people are moving properly.

Without this step, any muscle

imbalances will put lifters in

poor positions while under

load, which is a significant “THE WARM-UP AND COOL-
contributor to injury risk,” DOWN ARE USUALLY THE
he adds. FIRST ELEMENTS DROPPED
FROM A WORKOUT WHEN THERE
Finally, Lloyd will assess IS A LACK OF TIME AVAILABLE.”
muscle strength ratios
and proprioception. “This
includes eccentric versus

concentric strength for

specific muscles, as well

as agonist versus antagonist strength “The body can MORE THAN
ratios, and contralateral strength. This is only heal itself STRENGTH
left until last because you can't correct to a point.
strength ratios without first addressing After that Lloyd and his team also focus a great
biomechanics. Assessing imbalances also we need to
poses a chicken-or-egg conundrum – did take specific deal on improving mobility and
poor biomechanics cause the imbalance, corrective
or did asymmetries cause it? Once this steps to flexibility. “The warm-up and cool-
has been identified then we know how to rehabilitate
proceed without exacerbating the issue.” the weak down, which should include suitable
or injured
Based on the results from the strength muscles dynamic stretching and mobility drills
ratio test, Lloyd is then able to programme or joint
a training plan that strengthens specific structures prior to intense activity, are usually
muscles and/or movement patterns. “The to regain
body can only heal itself to a point. After lost strength the first elements dropped from a
that we need to take specific corrective and restore
steps to rehabilitate the weak or injured balance.” workout when there is a lack of time
muscles or joint structures to regain lost
strength and restore balance.” available,” he says.
However, in the context of strength
This programme may include
isolation exercises that focus on one symmetry, these elements are also
specific muscle, or unilateral exercises integral to a holistic approach aimed
that load the weaker side with more at creating and maintaining balance.
weight and/or greater volume, depending “People need to understand that there
on the goal. “No programme should ever are a number of little things they can do
be copied and pasted, though. While there in this regard throughout the day that,
are frameworks that work, each needs to when added up, have a cumulative and
be individualised accordingly when applied substantial effect on improving aspects
to different people and their specific such as ROM and proprioception.
circumstances in terms of weights used, This helps to significantly improve
volume and training frequency,” he states. movement patterns and ensures we
start to engage and recruit the correct
In this regard, the highly specialised muscles during exercise and other
Humac Norm - Isokinetics, Evaluation daily movements. This not only ensures
and Rehabilitation System used at we reduce our risk of injury, but also
Advanced Rehabilitation Parkmore – has delivers better performance, and, in the
software that enables Lloyd andhis team to context of bodybuilding, helps to build
specifically target individual muscles with symmetrical muscles, both in terms
of strength and size. Ultimately, a
majority of imbalance can be corrected
with the appropriate approach, we just
need to first determine where these
issues lie before they can be adequately
addressed,” he concludes. ■

exact levels of resistance and time under

tension to get highly effective results. “We Contact Rohan Lloyd at
therefore work with many elite athletes, Advanced Rehabilitation Parkmore
for whom optimal strength symmetry and on 011 784 2903 or
injury prevention through prehab is vital to [email protected]
competing at the highest level.” www.advancedrehab.co.za

www.fitnesshis.co.za 41

POWER UP ■ EVENTS CALENDAR

E-BODY SENDS SHOCKWAVES
THROUGH INDUSTRY

NEW KID ON with various EMS franchises, but felt the “miha bodytec workout is possible in just two 20-minute
THE EMS SCENE IS model was a cookie-cutter approach that has won session a week.”
GROWING FAST had too much of the corporate feel. numerous
awards and With this approach, Riaaz signed up
Having built a successful “This would limit my ability to craft does so much 22 clients in just 3 weeks, with a 60-70%
career in the information and the customer experience I wanted,” he research. conversion rate. “Referrals have been key.
explains, “so I decided to blaze my own It really is
communication technology sector, trail.” After extensive research, including industry- People who experience EMS tell everyone
a trip to the Body Power Expo, he decided leading
Riaaz Jeena was on the hunt for ways to to partner with miha bodytec, a company technology.” they know about it, which is driving demand
he believes provides the world’s most
exit the corporate rat race. advanced EMS equipment. “The company for trial sessions. We’ve actually struggled
“As a computer science graduate, I’d has won numerous awards and does so
much research. It really is industry-leading to accommodate them all, and we haven’t
worked in everything from software design technology.” He then concluded an EMS
to sales,” he explains. “I’m also passionate trainer certification through HFPA. even started our social media campaigns.
about sport and fitness, so when I came
across electro-muscle stimulation (EMS) Next, he needed a location. “I looked We’re also planning a transformation
training, I knew there was an opportunity around, then one day, walking into my
to combine my passions of technology home gym at Planet Fitness Wanderers, challenge to generate more interest.”
and fitness.” I noticed some unused store-front space. The InBody assessment conducted during
I immediately walked up to the head office
During Riaaz’s first EMS session, he and basically walked out with a lease. That’s the trial session is also a key selling point.
realised another opportunity existed. “I when E-Body Studio was born.” “Most people have never received that
didn’t have a good experience. The trainer much detail in an assessment before. It’s a
made me as sore and stiff as possible, Within just 2 months, Riaaz had quit powerful value proposition, especially when
as if this was the hallmark of an effective his corporate job, self-funded the miha combined with our approach, where we treat
workout. I knew EMS was powerful, but bodytec equipment, registered and customers as individuals and offer a level
felt there was a better way to benefit branded a new business, and was hiring of honesty and integrity in terms of what we
from this technological advancement in qualified trainers to bring his vision of promise EMS can deliver. We also empower
exercise.” Riaaz likens EMS training to hyper-personalised EMS training to life. our clients with nutrition information to
the progression of cellphones. “Over the “I found three passionate and experienced help them achieve success. Our ultimate
trainers – Lizzy, Tyrone and Storm – and approach, though, is to create memorable
years we’ve advanced from basic feature together we’ve grown the business.” Riaaz customer experiences in the studio.”
used his sales experience to create an
phones to powerful smartphones. It EMS elevator pitch that is yielding results. While the first E-Body studio grows, Riaaz
is already on a regional expansion drive.
hasn’t necessarily been a revolution, “The biggest challenge is overcoming “The plan is to open studios in the West, East
and South of Johannesburg, at other Planet
but rather an evolution of technology. the lack of understanding around EMS. Fitness locations as the clientèle offers the
With our location, everyone who walks into right target market. I’m even interviewing 2-3
And that’s what I believe EMS offers – a gym sees what’s happening in the studio, trainers a week. It’s been a whirlwind period
so our first engagement with a potential since September 2017, and we’ve already
more effective and efficient form of customer is usually answering the achieved so much. I’m excited about what
question: ‘What is this?’. We’ve refined lies ahead with our accelerated expansion
technology-powered exercise, compared the complicated explanation and book plans. It really is amazing what advances in
people for trial sessions. That’s when we technology enable,” he concludes. ■
to traditional training, that helps people convince them that an effective full-body
achieve their goals more efficiently. And For more info on the Miha Bodytec
at just 20 minutes a session twice a week, EMS training system, e-mail
it’s also a more productive use of a person’s [email protected] or
scarce time. For these reasons I knew I had visit www.miha-bodytec.com
the basis for my new business venture.”

It was September 2017 when Riaaz
decided to chase after his dream. He met

For more information on E-Body, visit www.ebody.co.za or call 081 349 9170.

42 JANUARY - FEBRUARY 2018

Dive into

The World of miha bodyTec

INDUSTRY-LEADING, PROFESSIONAL EMS TECHNOLOGY!

Ideal for Personal Trainers, Boutique Gyms and Studios, Physiotherapists and Biokineticists.
Designed and manufactured to endure relentless commercial usage. Safe and reliable, ideal

for mobile and stationary in-studio applications.
miha bodytec. Made in Germany.

impulse Workout cc

Phone: +27 21 4243760
[email protected]

w w w.miha - bodytec .com

TRAINING ■ WORKOUT

>> Workout performed by Reece da Silva
>> Photography by Cindy Ellis

PWOEIANKT>>ShotonlocationatTrainBoutiquewww.train-gym.co.za

TRAINING

INASNIDEEXTCHLEUWSIOVERKLOOUOTKPLAN
OF NABBA/WFF NATIONAL
BCHERAMMUPIDOANMROEEDCEEL DA SILVA

Reece da Silva from Gauteng is a young, up-and-
coming fitness athlete on the local competitive
scene. He secured his breakthrough win in
October 2017 when he dominated the Bermuda
Model line-up at the NABBA/WFF South
African National Championships, which were
held in Pretoria.

What makes Reece’s recent achievements
stand out (he also has a respectable third place
at the 2016 Rossi Classic, behind previous cover
models Matthew Larkins and Roger de Kramer, in
the Mr. Front Cover Model division) is the fact that
he is self-trained.

“I don’t have a coach or trainer and don’t follow
a specific programme. My training philosophy is
to create symmetry and balance by following an
approach that focuses on bringing up my weak
points,” he explains.

Reece adds that the main principles to which
he adheres during every session is Time Under
Tension and progressive overload with specific
volume training techniques. “I often throw in
pyramid sets to boost the volume of a session.
And in terms of working on weak muscle groups, I
use a priority training approach that targets these
areas twice a week, like legs and chest.”

44 JANUARY - FEBRUARY 2018

WORKOUT STRUCTURE FORM TIP:
Do not allow the
Reece includes 4-6 exercises for major muscle groups and heels to lift off the
3 exercises for smaller or accessory muscles during sessions, footplate during
working through a rep range of 8-12. the movement.

REECE’S PRIORITY TRAINING WORKOUT SPLIT

MONDAY: QUADS

Leg extensions (6 sets starting light - last 2 heavy)

Front squats super-setted with leg presses

Walking lunges

LEG PRESS

STARTING: Sit on the machine and
position your back on the padded
support. Place your feet on the
footplate by extending the hips and
the knees. Engage the weight and
load the legs before releasing the
dock levers. Grasp the handles on
the sides.

THE MOVEMENT: Lower the
footplate by flexing at the hips and
knees. Lower the weight until the
hips are completely flexed. Return
to the starting position by extending
your knees and hips.

MUSCLES TARGETED: Quadriceps,
Gluteus, Hamstrings

“I DO FASTED
CARDIO EVERY
MORNING, HEADING
OUT FOR A JOG
WHILE I SIP ON
BRANCHED CHAIN
AMINO ACIDS TO
SPARE MUSCLE
WHILE BURNING FAT.”

PRIORITY TRAINING entails targeting a specific muscle group with a
combination of increased intensity and volume. The best and safest way
to achieve this without substantially increasing your risk of injury or
overtraining is to double up your sessions during the course of a week.
Ideally start your training week with a workout that targets a weak
or lagging muscle group when you are fresh and have the most energy.
Following a rest day is ideal. Then target the same muscle group again
with another dedicated workout later in the week.

www.fitnesshis.co.za 45

TRAINING ■ WORKOUT

REECE’S PRIORITY TRAINING WORKOUT SPLIT

TUESDAY: UPPER CHEST

Incline bench presses
Incline dumbbell flyes
Incline dumbbell presses
Cable crossover

INCLINE DUMBBELL PRESS

STARTING: Position the back THE MOVEMENT: Press the
support of the adjustable bench dumbbells up, keeping your
at an incline of 30-45°. Sit down elbows out to the sides, until your
holding dumbbells in each hand. arms are fully extended. Lower
Bring the weights up to your the dumbbells back down to the
shoulders as you lean back. sides of your upper chest, until a
Position the dumbbells to either slight stretch is felt in the chest
side of your chest, with your and/or shoulders.
upper arms under each dumbbell.

MUSCLES TARGETED: Pectoralis Major, Triceps, Anterior Deltoids

46 JANUARY - FEBRUARY 2018

REECE’S PRIORITY
TRAINING WORKOUT SPLIT

WEDNESDAY: BACK & BICEPS

Lat pulldowns

Seated rows

Back extensions
Standing bicep EZ bar curls

STANDING EZ BAR CURL

STARTING: Grip an EZ THE MOVEMENT:
bar with a shoulder- With your elbows at your
width underhand grip. sides, raise the bar up
Stand upright with your until your forearms are
core engaged. vertical. Lower the bar
back down until your
arms are fully extended.

MUSCLES TARGETED: Biceps Brachii, Brachialis,
Brachioradialis

REECE’S EZ BAR CURLS PYRAMID
FINISHER: “At the end of a tough back
workout, which has already fatigued my
biceps, I grab an EZ bar and perform an
ascending pyramid, where I decrease the reps
and increase the weights. When I hit 6 reps
I then reverse the structure to work back to
12 reps in the final set while decreasing the
weight with each subsequent set.”

FORM TIP: When
your elbows are
fully flexed they
can travel forward
slightly, allowing
your forearms to
be no more than
vertical.

www.fitnesshis.co.za 47

TRAINING ■ WORKOUT

“DRIVE YOUR ELBOW
BACK, ENGAGING YOUR LAT
TO BUILD A BETTER BACK.”

SEATED ROW

This machine replicates the traditional pulling movement towards
the chest. The multiple handgrips enable a diversity of pulling
angles and exercises. The lever arms move independently for better
neuromuscular involvement and symmetrical muscle development.
The machine is equipped with a handle to improve stability when
performing unilateral exercises.

STARTING: Sit on the seat and shoulder is pulled back. Squeeze
position your chest against the your shoulder blade while
pad. Grasp the upright handle keeping your lower chest in
with a neutral grip. contact with the pad. Extend
your arm to return to the starting
THE MOVEMENT: Pull the position and let your shoulder roll
handle back until your elbow forward when the arm reaches
is behind your back and your full extension.

MUSCLES TARGETED: Latissimus Dorsi, Biceps, Trapezius,
Posterior Deltoids

48 JANUARY - FEBRUARY 2018