THE FIT FILES
We round up the latest exercise trends and tips
On the blocks
make every minute count Three ways to turn your commute into a workout
WHAT IS IT, EXACTLY?
Roller derby
This fast and furious contact sport is massive in the US, and is Europe’s fastest growing female sport. In a series of two minute ‘jams’ lasting an hour, two teams skate around a flat oval track in the same direction, using speed, tactics and force. Points are won by the ‘jammer’ overtaking the rival team, while ‘blockers’ try to prevent them. You wear four-wheeled ‘quad’ skates*, a helmet and lots of padding. WHY DO IT? You’ll get a cardio workout, pumped with adrenaline, and make great use of leg and core muscles. Many clubs offer programmes teaching the basics, too. HOW CAN I TRY IT? Visit the UK Roller Derby Association for details of your nearest club. ukrda.org.uk
WORDS AVIVA ATTIAS PHOTOS GETTY *The skates pictured here are for illustrative purposes only
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HEALTH
Q&A WHAT’S THE MOST EFFECTIVE EXERCISE I CAN DO AT HOME? BODYWEIGHT RESISTANCE ‘You can burn calories, tone muscle and improve suppleness just by using your body. Calorie burners include star jumps and high-knee sprints, while press-ups and single-leg squats are great toners. Suppleness exercises include standing side bends or a yoga cobra position.’ DEAN HODGKIN, FITNESS CONSULTANT TO RAGDALE HALL AND TRIB3
1 A new concept will soon allow Londoners to do a spinning class onboard a bus while they ride into the city. Yes, really! Ride to Rebel is set to launch around the end of the year with various pick-up points. Register your interest at ride2rebel.london
Hurray! Eating dark chocolate may boost endurance, research at Kingston University has found, sparking a whole new area of study. Cocoarich chocolate contains a substance that increases the production of nitric oxide, thought to reduce oxygen use, helping us to exercise for longer.
learn the
2 A GERMAN STUDY CONCLUDED THAT A BRISK 25-MINUTE WALK EVERY DAY CAN ADD SEVEN YEARS TO YOUR LIFE. SO WHAT ARE YOU WAITING FOR?
3 In a large UK study comparing different commuting methods, cycling came out on top for weight loss. Save money on a bike with the government’s cycle-to-work scheme – speak to your employer for more details.
LINGO FITNESS TERMS DEFINED AND EXPLORED Dynamic stretching: Controlled warm-up stretches, such as shoulder rolls, arm circles and high-knee marches, in which you move through a full, but comfortable, range of motion. Warming up like this prepares your body by simulating the moves you’ll be doing in your workout. 95