ENTER THE COMPOUND

EDITOR’S LETTER

If lockdown was about simplifying your exercise routine and taking

LONG WAY HOME

A Greek to coronavirus restrictions left him stranded thousands of kilometers from his family

15 MINUTES WITH… ULTRARUNNER DAMIAN HALL

WHO RECENTLY RAN 260 MILES IN 61 HOURS AND 35 MINUTES TO BREAK THE PENNINE WAY FASTEST KNOWN TIME (FKT)

37%

of gym-goers are either not going to renew or have

Brighton

is the UK’s most active city, according to analysis from

QUICK-FIRE WARM-UP

Before your next upper-body workout do 3 sets of 10

3 WAYS TO... FORGE A STRONGER MIND-MUSCLE CONNECTION

Big weights might look impressive, but slinging them up with

VEGANS AND VEGETARIANS

VEGANS AND VEGETARIANS are less likely to experience anxiety, a

SLEEP SPECS

Struggling for shuteye? Try wearing a pair of Blue Light

6%

6% of men suffer from migraines, which can be cripplingly

MICHAEL PHELPS

MICHAEL PHELPS claims he has to go the gym every

EXERCISE ADDICTION

EXERCISE ADDICTION should be understood as a mental illness that

THE SOFT OPTION

Concrete road surfaces absorb heat and radiate it back into

288

288 THE EXCESS CALORIES EATEN, ON AVERAGE, BY PEOPLE WHO

Drink Up

Staying well hydrated should be priority number-one, regardless of your

Espresso Yourself

A coffee hit an hour before endurance exercise has been

POWER PLAY

Explosive exercises like burpees – that require the switch from

GOT YOUR BACK

Osteopath and education director at the College of Naturopathic Medicine (CNM) Bobby Qureshi reveals how you can take a holistic approach to back pain

TORCH YOUR TRICEPS

This resistance-band circuit will increase your strength, stability, range of motion and flexibility

PUT ON HOLD

Freetrain provides a secure space and easy access for your phone while you work out

SOCK IT TO THEM

Treat your feet to the support and comfort they deserve with performancefocused socks

GAME CHANGERS

Revolutionary tech that’s transforming the way we train

INTO THE WILD

WILD TRAINING IS ABOUT MAXIMISING POWER, ENDURANCE AND CONTROL ACROSS THE FULL RANGE OF NATURAL MOVEMENT. ACCORDING TO FOUNDER JAMES GRIFFITHS IT IS THE PERFECT ANTIDOTE TO TIRED GYM ROUTINES AND HALTED PROGRESS

OUT OF THIS WORLD

VIRTUAL-REALITY TECHNOLOGY CAN TRANSPORT YOU TO ANOTHER PLANET OR PIT YOU AGAINST A HOARD OF BLOOD-THIRSTY ZOMBIES. NOW, AS IT MOVES INTO THE FITNESS SPHERE, IT COULD ALSO CHANGE THE WAY YOU TRAIN

FUN AND GAMES

GAMING EXPERT ANDY ROBERTSON RUNS THROUGH THE BEST EXERCISE-ORIENTED GAMES FOR TAKING YOUR FITNESS TO ANOTHER LEVEL

WATCH THIS SPACE

WHILE RUNNERS, CYCLISTS AND SWIMMERS CAN USE FITNESS TRACKERS TO GET AN ACCURATE MEASURE OF THEIR EXERCISE EFFORTS, GYM-GOERS ARE VOID OF OPTIONS FOR STRENGTH-SPECIFIC WEARABLES. MIKE SAWH EXPLORES THE DIFFICULTIES IN CREATING A GYM-SPECIFIC FITNESS WATCH AND ASKS HOW MUCH LONGER WEIGHTS-ROOM ENTHUSIASTS WILL HAVE TO WAIT

BEST BUYS

WHILE FAR FROM PERFECT, THESE ARE THE BEST GYM-SUITED SPORTS WATCHES ON THE MARKET RIGHT NOW

DOWNHILL FROM HERE

DESCENDING AT SPEED ON A MOUNTAIN BIKE – ALONG A NARROW TRACK OF BANKED TURNS, JUMPS, DROPS AND ROCKS – IS AN ADRENALINE-FIRED SHORTCUT TO FITNESS, FULL-BODY STRENGTH, TUNED REFLEXES AND A REINVIGORATED MIND, AS MATT RAY FINDS OUT ON HIS VISIT TO LES GETS BIKE PARK IN THE FRENCH ALPS

KING KILIAN

KILIAN JORNET IS A ‘360° MOUNTAIN ATHLETE’ WHO HAS REDEFINED THE LIMITS OF ULTRA RUNNING, REACHED THE PINNACLE OF ELITE SKI-MOUNTAINEERING AND BAGGED MULTIPLE RECORDS FOR THE ASCENT AND DESCENT OF SOME OF THE WORLD’S MIGHTIEST SUMMITS

WHAT A MELON!

Loaded with vital vitamins and heart-healthy extras, watermelon is well worth a spot on your veg rack

Eat Your Greens

Try these fresh, fast and planet-friendly recipes from vegan-cooking sensations Henry Firth and Ian Theasby

Hail the Kale

New research has shown that some of our least favourite

Herb your Enthusiasm

Fenugreek is a herb that’s long been used in alternative

FULL OF BEANS

Swapping out red meat for plant-based alternatives has been shown

PANCAKE DAY

Muscle up in the morning with these protein pancakes from F45’s nutrition team

BANG FOR YOUR BUCK

Get more for your money with protein powders supplemented with performance-boosting extras

INFORMATION OVERLOAD

Progressive overload is the principle of increasing demands for continual improvements, but if you don’t have heavier weights at your disposal there are other tactics you can employ

BENCH WARMER

Maximise precious bench time and light up every muscle with this total-body tester from Starks Fitness PT Tommy Owen

LEG IT!

If you want to train legs but don’t want to go to the gym, this simple dumbbell and bodyweight workout is the session for you

GET MILITARY FIT

Turn your body into a strong, durable, fat-burning furnace with this five-day split from former Royal Marines physical training instructor Sean Lerwill

WHAT IT TAKES... TO BE AN 1 SUPERSTAR

VALTERRI BOTTAS ON TRAINING, G-FORCE AND MENTAL PREPARATION

WALK THIS WAY

NORDIC WALKING IS THE PERFECT TONIC FOR BODY AND MIND

SADDLE UP

Boost endurance, build leg size and strength, and torch a serious amount of calories with these indoor cycling sessions from Wattbike