first word HIITING GOALS Time-poor cyclists will be pleased by results from Scotland’s University for Sporting Excellence. They found that doing fewer repetitions during a HIIT session may produce better fitness gains than completing more reps. The optimal number of supramaximal sprints (a type of rep on a special high-intensity cycle sprint) is just two, with each additional sprint actually decreasing overall fitness improvement by five per cent. Sometimes less really is more.
THE MOVE
Pigeon stretch
TRAIN YOUR MIND A study from the University of Kansas has found that regular exercise can boost your sense of self-control. In a pilot study, sedentary and overweight men and women were told they would take part in a five kilometre run. All participants underwent training and filled in questionnaires, including one on ‘delay discounting’: a technique psychologists use to assess someone’s ability to put off pleasures now for greater enjoyment later. Participants that stuck with the training and attended all sessions had improved self-control that continued for almost a month after the training finished.
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www.womenshealthandfitness.com.au
Exercising for just an hour a week can prevent depression according to a landmark study in The American Journal of Psychiatry. The joint study by the Black Dog Institute and University of NSW analysed 33,908 Norwegian adults over a period of 11 years. The results showed that 12 per cent of depression cases could have been prevented if participants exercised for just 60 minutes a week. Even more alarmingly, people who reported doing no exercise had a 44 per cent increased chance of developing depression compared to those exercising one to two hours a week.
WATCH YOUR WORKOUT The stick: lacking the motivation to keep moving and sleep well given the call of party season’s champagne cocktails. The fix: Fitbit’s new Ionic smartwatch may be just the ticket. Boasting a range of new tech-heavy features, you can wear it overnight to access intricate details of your sleep stages (including total hours of rest and percentage of sleep in each phase – from deep sleep to light sleep and REM) while also tracking the usual steps walked, floors climbed and calories burnt to a whole new level of accuracy. Plus, it’s water resistant and has a four-day battery life, so you can beach to bed without removing it from your wrist. $449.95, fitbit.com
PHOTOGRAPHY: THINKSTOCK
MOVE
GONE IN SIXTY MINUTES PHOTOGRAPHY: DO YOU EVEN ACTIVEWEAR
Most of us spend our days sitting, resulting in tight hip flexors. Try doing a pigeon stretch a few times a week to help loosen and free achy joints and muscles. 1. Start on your knees on a yoga mat, with your hands shoulder-width apart. 2. Move your left foot next to your right hand. Slide your right leg straight back, keeping your hips in line with your wrists. 3. Inhale, lift your chest up to lengthen your spine. 4. Take a few breaths before returning to your start pose. Switch sides.