3 WAYS TO... IMPROVE YOUR VO2 MAX

BUST THE RUT

Earlier this month, I visited Evolve Fitness in London’s Liverpool

HOT TOPIC

CLIMATE JOURNALIST MATT MAYNARD EXPLAINS HOW TO KEEP A COOL HEAD ON A WARMING PLANET

FAQ

IF MUSCLE GROWTH IS THE AIM, HOW MANY SETS AND REPS SHOULD YOU DO EACH SESSION?

HERO OF THE MONTH

USA’s Zach Bitter has just broken the record for running

CARDIO KILLS MUSCLE

THE LEGEND OF CARDIO KILLING MUSCLE BEGAN DECADES AGO, WITH

15 MINUTES WITH…

JAMES MARTIN, MEN'S HEALTH ADVOCATE AND MORUNNING AMBASSADOR, WHO IS RUNNING 84KM A WEEK THIS NOVEMBER TO RAISE AWARENESS ABOUT MALE SUICIDE

IN YOUR DREAMS

New research has suggested that weird dreams are just the

METHOD OF LOCI

Many memory masters use the loci (Latin for location) method

86

86 per cent of Brits avoid seeking medical or professional

1,140

Is the world record number of digits memorised by Wei

4 WAYS TO... COMBAT INBOX STRESS

◼ DELETE You can probably delete half the emails get

WHEEL DEAL

Aaron ‘Wheelz’ Fotheringham was responsible for setting the unof cial

420

The new Guinness World Record for most golf holes played

HARD WORK PAYS OFF

Higher fitness levels have been linked to maintaining the arterial

KEEP UP THE CARDIO

Men with moderate versus low cardiorespiratory levels have 47 per

Big Baller

You might know that giant 6’9” Game of Thrones actor

WALK THIS WAY

COLUMBIA’S FIRST-OF-ITS-KIND SH/FT COLLECTION COMBINES URBAN STYLE WITH FUNCTIONAL DESIGN

PICTURE PREVIEW

This October, fearless runners launched themselves down the near-vertical slope

WORKING FROM HOME

How to maximise the effectiveness of your stay-at-home sessions

HOME FREE

If you’ve got the space, investing or two quality home gym machines can save you time, money in the long run, and the pain of having to endure the same three-song playlist on repeat every time you enter the gym

A BRIEF LOOK

Boxer shorts are the unsung heroes of the fitness kit world. You might not think they’re too important, but get the wrong pair and you’ll soon know about it. Support is at hand, however, with these sweat-wicking, chafe-resisting, performance-focused options

WITNESS YOUR FITNESS

The latest watches to help you track your fast route to fit

DIFFERENT CLASS

There are hundreds of fitness classes prepared to tell you how much they’ll make you hurt, sweat or smile, but which ones will actually ensure results? MF rounds up the best for any goal

FUTURE MAN

MF MEETS JOURNALIST TIM SAMUELS, AUTHOR OF A NEW BOOK THAT TACKLES THE PRESSURES AND UNCERTAINTY OF MASCULINITY

HIIT OR MISS?

HIGH-INTENSITY INTERVAL TRAINING HAS GAINED A REPUTATION FOR BEING A QUICK-FIX SOLUTION IN THE FIGHT AGAINST FAT, BUT IN THE RUSH TO GET FIT, FAST, HAS A SLOWER APPROACH BEEN WRONGLY OVERLOOKED?

Elite LESSONS

Jamie Reynolds has worked with some of the biggest names in sport – here he reveals some of the traits that set athletes apart, conditioning lessons we can all benefit from and why generic training plans should be handled with care

WEIGH IT UP

The centuries-old Body Mass Index – more commonly known as BMI – is used around the world to tell people if they should worry about their weight, but combining a series of statistics might be a healthier way to go

PARENTAL GUIDANCE

NEW DAD MATT MAYNARD FEARED FOR HIS FITNESS WHEN HIS FIRST CHILD CAME ALONG. SLEEP DEPRIVED, TIME POOR AND JUST A NAPPY CHANGE AWAY FROM A NERVOUS BREAKDOWN CONSPIRE TO MAKE FAR FROM IDEAL CONDITIONS FOR EXERCISE. YET WITH A FEW TWEAKS AND MORE THAN A FEW DOUBLE ESPRESSOS, HE’S FOUND THAT FITNESS AND FATHERHOOD ISN’T SO INCOMPATIBLE AFTER ALL

TRAILBLAZER

On his return to home soil after a record-breaking trek across China, MF caught up with Welsh adventurer Ash Dykes to discuss the unique approach he takes to prepare both body and mind for the rigours of expedition

HEARTY MEALS

A broadly vegetarian diet improves blood pressure, cholesterol and body

THAT’S NUTS

Healthy snacking is now big business, with an estimated 82

T TIME

Curcumin, the main active constituent in turmeric, is known for

Pack It In

British food isn’t so bad, after all. A global survey

RIGHT ON QUE

The antioxidant quercetin - naturally found in apples, capers and

THE GOOD OIL

Short for Cannabidiol, CBD oil is fast becoming a popular

TEETHING PROBLEMS

A recent study found athletes who regularly drink energy drinks,

1 in 3

Eighteen to 25-yearolds admit to scrimping on buying food in

TRY THIS: REJUVENATION WATER

Harnessing the functional benefits of L-Glutamine for protein absorption, immune

FAST FOOD

QUICK, RECIPES COLOURFUL TO FUEL YOUR AND TRAINING VITAMIN-RICH AND BOOST YOUR HEALTH

FUSS-FREE FOOD

Getting in shape depends more on what you do in the kitchen than in the gym, but finding the time and energy to rustle up nutritious, macromanaged meals day after day is easier said than done – which is exactly why delivery services like these exist

NEVER TOO LATE

Gains can be made at any age, according to a new study

TAKE YOUR MED

A medicine ball isn’t only good for a spot of end-of-session core work; used correctly it can provide a full-body workout in its own right. Online PT Luke Grainger helps you get the ball rolling

ROLL UP, ROLL UP

Foam rolling can be a hugely effective route to recovery, but when you don’t know what you’re doing that dusty roller in the corner of your room can look an intimidating bit of kit. If that sounds like you, read on and let the good times roll

POWER PLAY

TACKLE THIS FULL-BODY WORKOUT CREATED BY ENGLAND RUGBY CAPTAIN OWEN FARRELL AND THIRD SPACE PT LUKE WORTHINGTON

WHAT IT TAKES... TO BE AN OBSTACLE COURSE RACER

IN A SPORT WHERE SPEED MEETS STRENGTH AND NO SMALL AMOUNT OF SUFFERING, TRAINING IS ABOUT BUILDING RESILIENCE AND SKILLS ACROSS THE BOARD

FAT TO FIT

DANGEROUSLY OVERWEIGHT AND IN NEED OF A DRASTIC HEALTH OVERHAUL, WELSHMAN CHRISTOPHER PANDOLFO USED MIXED MARTIAL ARTS TO SEND HIS BODY FAT INTO SUBMISSION

CROSSFIT CODE

CROSSFIT HAS GONE FROM SPECIALIST HOBBY OF THE SUPER FIT TO A MAINSTREAM SPORT WITH A DEVOTED FOLLOWING. THAT SURGE IN POPULARITY HAS HELPED GET MORE PEOPLE MOVING, BUT ALSO CREATED A NEW WAVE OF BAD HABITS TO BE AWARE OF

MIDDLE GROUND

Regular core work is essential not for six-pack abs, but for improving posture, strength and protecting against injury, as PT Ian Gardner explains

ELIMINATE EXCUSES

Half an hour – or even just 20 minutes – is all you need to exhaust your muscles and make serious gains, as Evolve Fitness’ Tim Walker explains