There’s no question that exercise – at any age – is the backbone to good health. Past the age of 50, our bodies go through biological changes – from hormonal fluctuations and a reduced metabolic rate to an increased risk of high cholesterol, hypertension and diabetes – that can affect wellbeing and physical ability. But it’s not all doom and gloom. There are countless ways you can safeguard your health and fitness with a nutritious diet and active lifestyle. So, whether you want to embrace your fitness for the first time in years, or you’re already a health-conscious hero, here’s how to maintain your health and fitness as you get older…

EXERCISE IS THE BEST MEDICINE

There are loads of reasons – almost too many to mention – why you should be cranking up the workout hours and getting that heart rate up. Here are just a select few…

It prevents risk of mortality: A recent study from the Queensland University of Technology even found that women,​ over the age of 50, would benefit beingprescribed moderate to intense exercise for both their physical and mental health, and to reduce risk of death.

It cuts stroke risk: Warding off the risk of a stroke might be as easy as taking part in moderate to intense exercise – think brisk walking or a game of tennis! The findings, from the American Heart Association, also suggest that exercise helps to offset some of the increased stroke risk in women taking post-menopausal hormone therapy. 

It keeps you young: Put down those lotions and potions. Scientists at King’s College London, recently recruited 120 men and women who regularly cycle, to do a number of physical and cognitive tests. The researchers pitted these results against each other and ‘normal’ benchmarks of ageing. Unsurprisingly, on almost ALL measures, the cyclists scored younger than their actual age on balance, reflexes, metabolic health and memory.

It keeps you balanced: Purposeful and repetitive physical activity as you get older reduces your fear of falling, by improving your strength, gait, balance and mood says a study in the US National Library of Medicine. 

It makes you happy: Although this applies to pretty much all ages, specific studies highlight the importance of working out for emotional wellbeing as you get older. Research from the Journal of Aging and Physical Activity suggests it’s a significant mood booster!

HOW TO WORK IT OUT

It’s never too late to start reaping the benefits of regular exercise.

‘Age should not be a limiting factor,’ says personal trainer and fitness expert Ollie Frost. ‘Regular physical exercise has many beneficial health benefits. It will help protect muscle mass, prevent potential muscle loss and will defend the mind against depression and even dementia.’

Think aerobics: ‘Aerobic activity such as walking, jogging, swimming and cycling are perfect. The given activity should last for 10 minutes up to three times a week to achieve the greatest benefits,’ says Frost. ‘Include resistance-based training into your training week. For at least two days a week, incorporate multi-joint exercises – think push-ups, squats and lunges – these exercises should consist of three sets of ten repetitions. Resistance-based training will help improve overall balance and co-ordination and help prevent loss of bone and muscle tissue.’

Stretch it out: While aerobic and resistance training should make up the majority of the your exercise week, stretching is a great way to help prolong the gains made from exercise, help prevent soreness and aid recovery, adds Frost. ‘Focus areas should be ankles, hips and thoracic mobility,’ he says. ‘Spend up to five minutes on each area.’

Stay safe: ‘Taking precaution is essential,’ says Frost. ‘Don’t push beyond your limits and capabilities, as you put yourself at risk of injury. Doing high-intensity aerobic and resistance-based training when you’ve taken time out from exercise is a poor decision. Your activity plan should be suitable for you, so consult a practitioner if you are suffering from any chronic conditions. Your overall activity level and intensity should progress slowly over time but stay patient with slower progress because safety is the most important aspect! Take extra care with – or maybe avoid – exercises such as explosive jumping, skipping, heavy weight lifting and sprinting,’ he says. 

Keep swimming: We know that a loss of balance often comes with old age but anything you can do to keep falls bay is surely a good thing. Research from Australia discovered that regular swimming means you’re 33 per cent less likely to fall. Just maybe keep those dive bombs to a minimum…

Step it up: One in eight women die of heart disease every year in the UK, according to the Heart Research Institute UK. But don’t fret, brisk walking has recently been found to be key for a healthier heart. You can lower your risk of heart disease by eight per cent by taking just an extra 2000 steps each day, reports the Lancet journal. 

Active benefits: As well as swimming and walking, many other activities have benefits for an older body. For more information on how to find the activity to fit your lifestyle head to premierbathrooms.co.uk/exercise-activities-older-people to learn how everything from yoga to dance can keep you feeling fit and fabulous.

DIET DOS AND DON’TS

Avoid deficiencies: Older women can have lower levels of vitamin D, calcium, B vitamins and minerals such as magnesium and zinc. So upping your intake of foods containing these nutrients, or taking supplements, is a good idea. ‘As you get older, you need to up your intake of calcium to support bones, eat more oily fish for vitamin D and joints, and possibly consider soy products to help over come menopausal problems,’ explains nutritionist Mike Wakeman. ‘Up your fruit and vegetable intake to maintain high intakes of B vitamins, which will help provide energy and, remember, as we get older the amount of food we eat calorie-wise tends to decrease, but we still need to maintain the same level of important nutrients as ever. It’s important to eat meat as well, as most meats are rich in vitamin B12 which we tend to become deficient in as we age.’ 

Your daily diet: Stick to wholesome balanced meals using fresh, unprocessed ingredients. ‘For breakfast try a low GI start to the day with porridge; have a light lunch of salad greens with Mediterranean vegetables dressed with olive oil, smoked mackerel and couscous, and a dinner of a healthy serving of green vegetables, with carrots, steamed potatoes and chicken,’ suggests Wakeman. ‘Although you might not feel like drinking fluids as you get older, it’s very important to stay hydrated,’ he adds. Also consider vegetable smoothies with superfood ingredients, for an easy way to get added nutrients. Wakeman suggests trying supplements, such as Nature’s Way Alive 50+ for women (£8.99 for 30 tablets; feelaliveuk.com). It’s a new, high quality multi-vitamin and multi-mineral specially balanced for Women 50+ to help with energy, bones, immunity, hormone balance and hair and skin. It contains a unique blend of fruits and vegetable extracts to top up your daily needs. Alternatively, Vitano Woman (£4.50; schwabepharma.co.uk) contains Magnesium, Zinc, Vitamins B2 & B12, Iton, Creatine and Ginseng.

Avoid: Processed foods and foods containing high-GI carbs and sugar, such as cakes, biscuits and sugary drinks.

If you want to look and feel great, there’s a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you’ve got (and disguise those love handles) with our top expert tips.

Eat up, slim down

Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 per cent of us don’t have enough roughage in our diets, according to a new study by Warburtons.
To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.
Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and wholegrains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.

Sleep easy, stay slim

The secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’
A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.
Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.
Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.

Beat stress, lose weight

Being dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’
Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practise yoga at least twice a week.

Feel confident, look great

Your biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.
Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.
 

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What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

The era when sports stars concentrated solely on physical prep is long gone. 

Today, they are just as likely to use psychological techniques to improve their game. As cognitive hypnotherapist Hazel Gale (hazelgale.co.uk) says, ‘People are realising it’s scientific, not woo-woo.’ Hazel is the current UK women’s welterweight boxing champion and former double world women’s kickboxing champion. Not a lady to argue with then. 

Performance consultant Andy Barton (thesportingmind.com) is a sports psychologist who also uses Neuro Linguistic Programming (NLP) and Neuro Feedback to help people. He says, ‘65% of my clients are sports people, but the others are actors, musicians and just people who need to perform better.’ Indeed, brain training is not only useful in the gym – it could also increase your self-confidence, lift your mood and stop you procrastinating.

Research into the benefits of brain training is building. US research into basketball players, for example, has shown that those who visualise getting the ball in the hoop before they shoot are more likely to score. Another US study from 2013 showed participants who visualised exercising their biceps displayed a 13% increase in muscle strength. The reason is that visualisation activates electromyographical (EMG) activity in muscles similar to that which occurs in actual movement.

1 Mental Rehearsal

What is it? This is a visualisation technique in which you assume the identity of someone famous or successful in order to copy them and improve your own ‘game’.

How to do it: Think of a sports person who is able to do what you want to do. Maybe it’s Paula Radcliffe if you are a runner or Rebecca Adlington if you’re a swimmer. Now, close your eyes and imagine you’ve got a TV and remote control. Press play and watch a film of your hero practising the skill you want to perfect. Press pause and rewind. Play the film again. This time keep your mentor’s head, but visualise your body performing the same task faultlessly. Press pause, rewind and play again, this time with your head and your body, again doing everything well. Repeat this process once more, but this time step inside the film so that you’re actually feeling what it is like to perform so well. Press pause, step out of the film, look at yourself excelling, breathe in and relax.

What it’s best for: Perfecting tricky techniques that you don’t think you can do, such as a slam dunk in basketball or a serve in tennis.

Outside the gym: The Mental Rehearsal is really helpful if you want to perfect any skill, whether it’s cracking an egg with one hand or playing the violin. 

2 Process Thinking

What is it? When you want to achieve something, it is normal to set a goal and then try to reach it. However, this creates performance pressure that may prevent you reaching your goal. Process Thinking is a way of focusing on the present
to reduce this pressure.

How to do it: Set your goal then mentally set this aside. Maybe write it on a piece of paper and put it in a drawer. Then focus on the process of training without thinking ahead. If you do your best each time you work out, you will get to your goal and eliminate anxiety along the way.

What it’s best for: It works well for sports such as triathlon, which require a long training period.

Outside the gym: Any task where the goal is a long way off, e.g. if you have a lot of weight to lose.

3 Resource Anchor

What is it?This is based on the idea that we associate different states (happy, sad, excited, etc.) with ‘anchors’ i.e. sights, sounds, smells or tastes. The key is to anchor one of these senses to a frame of mind (a ‘resource state’) that helps you in your sport.

How to do it: The easiest and most effective Resource Anchor to create is a sound. An experiment conducted at Brunel University in 2001 found that music combined with imagery was more effective than imagery alone at helping athletes complete an isometric endurance task. Choose a song or songs that give you a feeling of energy and power. Now, sit quietly, close your eyes and remember a time when you trained well or competed successfully. As you see yourself excelling, switch on the music
and allow the sound to become associated with the feeling of success. Repeat this three or four times and then play the song whenever you train.

What it’s best for: Endurance exercise like running or cycling where the music helps you to dissociate you from the effort, aching limbs or sore feet.  

Outside the gym: If something makes you nervous (e.g. public speaking), you can create a relaxation anchor using a song that helps you to keep calm. Hum your chosen song quietly just before you have to speak to instantly calm yourself down.

4 Flick It Out, Lock It In

What is it? A favourite of Hazel’s, this duo of cognitive techniques helps you to ‘own’ your positive experiences and ‘throw away’ your negative experiences. 

How to do it: If you have a really good training session, win a race or set a personal best in anything, lift one arm, bend it as if you are doing a classic bicep curl, then as you clench your fist, pull it in to your chest. This ‘locks in’ the success. If you don’t do so well, ‘flick it out’ by taking the flat of one hand and brushing yourself down.

What it’s best for: Competitive sports with matches that you win or lose, or sports such as weight training or gymnastics that require you to perform difficult manoeuvres you can succeed or fail at.

Outside the gym: In competitive work environments such as sales where missing targets can affect your confidence.

5 Power Pose

What is it? A technique favoured by Andy, Power Pose is based on the idea that body language is infectious. ‘If you are fearful, you adopt fearful body language (you make yourself small by slumping down) and this body language increases your feeling of fearfulness,’ he explains. Power Pose completely reverses this process.

How to do it: Stand with your feet slightly apart, your head up and your shoulders back. Lift your arms up and out as if you are running through a tape at the end of a race. Breathe deeply and hold that position for one to two minutes.

What it’s best for: Increasing your energy and focus for short, explosive exercise such as sprinting or diving. This makes it particularly good just before the start of a race.

Outside the gym: Fantastic just before a difficult meeting or tricky phone call. It can give you the confidence to deliver bad news or ask for a pay rise.

6 Change Internal Dialogue

What is it? ‘A lot of us do ourselves down with self talk,’ says Hazel. This is the critical voice in our heads that many of us have. Change Internal Dialogue is a technique that takes the sting out of that inner voice.

How to do it: Close your eyes and think about some of the negative things you think about yourself, e.g. ‘I’m useless’, ‘I’m not fast enough’, ‘I’ll never win’, etc. While listening to this litany of internal criticism, alter the voice into that of Bugs Bunny or Homer Simpson. Immediately, whatever they are saying sounds ridiculously silly rather than powerful or strong.

What it’s best for: Events where you might hit a mental wall, e.g. mile 20 of a marathon or any exercise where self-doubt is holding you back, e.g. ‘I’ll never be able
to do 10 press-ups!’.

Outside the gym: A great all-round self-esteem lifter, Change Internal Dialogue can be used whenever you start to doubt your abilities, whatever the context.  

WHAT’S YOUR MANTRA?

Mantras are one of the most abused areas of psychology, but framed correctly they can be very effective. Here are the rules to remember:

• Use positive language If you say ‘I’m not nervous’, the brain doesn’t hear the ‘not’. It hears ‘nervous’ and your anxiety builds. Better to say ‘I am confident’. 

• Be realistic There’s no point saying ‘I’m going to be a world-class gymnast’ if you can barely get through a Zumba class. Better to say ‘I will get fitter’.

• Mean what you say ‘Mantras won’t work unless the body language and tone of voice is right,’ says Andy. Stand tall with your shoulders back and your head up – and speak confidently.

• Keep it broad A Greek study from 2006 found that motivational self talk, such as ‘I can do it!’, worked better than instructional self talk  such as ‘hit the ball!’.

3 MAGNIFICENT MANTRAS

1 ‘I can, I will, I am’ (as in I can do it, I will do it, I am doing it). This creates belief and builds determination to do anything.

2 ‘I will treat my body with love and respect. My body deserves this and I deserve this.’ Helps build resolve to be healthy and boosts self-esteem.

3 ‘Just do it.’ The famous Nike slogan helps combat procrastination and silences a critical internal voice. 

Lowri Turner is a nutritionist/hypnotherapist

If you want to look and feel great, there’s a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you’ve got (and disguise those love handles) with our top expert tips.

Eat up, slim down

Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 per cent of us don’t have enough roughage in our diets, according to a new study by Warburtons.
To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.
Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and wholegrains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.

Sleep easy, stay slim

The secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’
A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.
Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.
Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.

Beat stress, lose weight

Being dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’
Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practise yoga at least twice a week.

Feel confident, look great

Your biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.
Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.
 

Want to read more about fat loss? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).

If you want to look and feel great, there’s a lot of things to consider. Whilst diet and exercise are two powerful tools in the pursuit of a healthy body, sleep patterns, stress levels and body confidence all have their own part to play. Learn how to make the most of what you’ve got (and disguise those love handles) with our top expert tips.

Eat up, slim down

Always thinking about your next meal? Not anymore! The secret behind fat-loss success lies in properly fuelling your body with nutrient-dense food. Number one on the list is fibre – both the soluble and insoluble types. Fibre helps slow down digestion and recharges your body with a steady stream of energy, but worryingly, a whopping 90 per cent of us don’t have enough roughage in our diets, according to a new study by Warburtons.
To win the war against wobbles, it’s important to go back to basics. Eat meals high in protein, which helps preserve lean muscle mass, and omega-3 fatty acids. These turn on fat-burning enzymes in your cells and help regulate the appetite hormone leptin, which keeps you feeling satiated. Finally, spice up your meals for the ultimate metabolism kick. Chilli and paprika both contain a compound called capsaicin that helps speed up weight loss, while cinnamon helps regulate blood sugar levels and reduce cravings.
Fight fat: Government guidelines say we should consume 24g of fibre daily, so fill your plate with a variety of colourful fruit, veg and wholegrains to ensure you reach your quota. Boost your omega-3 intake with nuts and fish such as sardines, salmon and mackerel, and add chilli, paprika and cinnamon to soups, stews and curries.

Sleep easy, stay slim

The secret to maintaining your slim figure? A good night’s sleep! The link between sleep and staying slim is often underestimated, but you can double your chances of reaching your ideal weight if you get between six and eight hours sleep a night. ‘One third of the population of the UK is sleep deprived and this puts people at an increased risk of being overweight,’ says naturopath Sybille Gebhardt (sybille.co.uk). ‘Your body derives its energy from food and sleep. If one is lacking, then the other needs to increase to sustain your body’s necessary energy levels.’
A recent study by researchers at the University of Chicago found that sleep deprivation plays havoc with fat cells, reducing their ability to respond to the blood sugar balancing hormone insulin by 30 per cent.
Ever wondered why a bad night’s sleep leads to a day of bingeing? Lack of sleep also lowers levels of the appetite-controlling hormone leptin, sending signals to the brain to increase appetite. When you get enough sleep, leptin levels are higher – so you’re more likely to feel full when you eat.
Fight fat: Make sure you get a proper night’s rest by going to bed at the same time each night to help regulate your body’s circadian rhythm. Apply a spritz of lavender essential oil to your pillow and enjoy a soak in the tub before lights out to increase your chances of shut-eye.

Beat stress, lose weight

Being dedicated to your job may improve your career prospects, but it might not be such good news for your waistline. Even if you eat healthily and exercise regularly, leading a stressful lifestyle can stop you from losing inches. When you’re under stress, your body pumps out adrenaline and high levels of the hormone cortisol. Cortisol affects appetite, causing you to crave sugary, high fat foods that stimulate the brain to release neurotransmitters such as serotonin and dopamine. This has a soothing effect on stress, but, obviously, it’s terrible news for your body. A high level of cortisol also promotes fat around your middle, known as visceral fat. This fat surrounds organs and releases fatty acids into your blood stream, raising insulin levels and increasing your risk of diabetes over the long term. ‘Many of us reach for food when we’re stressed,’ says Sybille. ‘Try meditation or yoga to calm your mind.’
Fight fat: Melt your muffin top with stress-soothing foods such as oily fish, which helps to regulate cortisol levels, or turkey, which increases serotonin levels. Practise yoga at least twice a week.

Feel confident, look great

Your biggest fat-loss obstacle? You’re looking at her in the mirror! Looking good is all about feeling good, so if you boost your body confidence you could send your fat-loss rate soaring. A study by scientists at the Technical University of Lisbon and Bangor University discovered that women are far more likely to shed pounds if they work on improving their body image issues. You might not have your dream body (yet), but embrace your best bits and you’ll look and feel your best.
Fight fat: Been blessed with long legs but a paunchy tum? Opt for skinny jeans with a smock top and a wow-inducing pair of heels. Hate your bingo wings but love your killer cleavage? A long-sleeved top with a scoop neckline will give you a lift.
 

Want to read more about fat loss? Subscribe to Women’s Fitness. We’ll give you 3 issues for £1.

The era when sports stars concentrated solely on physical prep is long gone. 

Today, they are just as likely to use psychological techniques to improve their game. As cognitive hypnotherapist Hazel Gale (hazelgale.co.uk) says, ‘People are realising it’s scientific, not woo-woo.’ Hazel is the current UK women’s welterweight boxing champion and former double world women’s kickboxing champion. Not a lady to argue with then. 

Performance consultant Andy Barton (thesportingmind.com) is a sports psychologist who also uses Neuro Linguistic Programming (NLP) and Neuro Feedback to help people. He says, ‘65% of my clients are sports people, but the others are actors, musicians and just people who need to perform better.’ Indeed, brain training is not only useful in the gym – it could also increase your self-confidence, lift your mood and stop you procrastinating.

Research into the benefits of brain training is building. US research into basketball players, for example, has shown that those who visualise getting the ball in the hoop before they shoot are more likely to score. Another US study from 2013 showed participants who visualised exercising their biceps displayed a 13% increase in muscle strength. The reason is that visualisation activates electromyographical (EMG) activity in muscles similar to that which occurs in actual movement.

1 Mental Rehearsal

What is it? This is a visualisation technique in which you assume the identity of someone famous or successful in order to copy them and improve your own ‘game’.

How to do it: Think of a sports person who is able to do what you want to do. Maybe it’s Paula Radcliffe if you are a runner or Rebecca Adlington if you’re a swimmer. Now, close your eyes and imagine you’ve got a TV and remote control. Press play and watch a film of your hero practising the skill you want to perfect. Press pause and rewind. Play the film again. This time keep your mentor’s head, but visualise your body performing the same task faultlessly. Press pause, rewind and play again, this time with your head and your body, again doing everything well. Repeat this process once more, but this time step inside the film so that you’re actually feeling what it is like to perform so well. Press pause, step out of the film, look at yourself excelling, breathe in and relax.

What it’s best for: Perfecting tricky techniques that you don’t think you can do, such as a slam dunk in basketball or a serve in tennis.

Outside the gym: The Mental Rehearsal is really helpful if you want to perfect any skill, whether it’s cracking an egg with one hand or playing the violin. 

2 Process Thinking

What is it? When you want to achieve something, it is normal to set a goal and then try to reach it. However, this creates performance pressure that may prevent you reaching your goal. Process Thinking is a way of focusing on the present
to reduce this pressure.

How to do it: Set your goal then mentally set this aside. Maybe write it on a piece of paper and put it in a drawer. Then focus on the process of training without thinking ahead. If you do your best each time you work out, you will get to your goal and eliminate anxiety along the way.

What it’s best for: It works well for sports such as triathlon, which require a long training period.

Outside the gym: Any task where the goal is a long way off, e.g. if you have a lot of weight to lose.

3 Resource Anchor

What is it?This is based on the idea that we associate different states (happy, sad, excited, etc.) with ‘anchors’ i.e. sights, sounds, smells or tastes. The key is to anchor one of these senses to a frame of mind (a ‘resource state’) that helps you in your sport.

How to do it: The easiest and most effective Resource Anchor to create is a sound. An experiment conducted at Brunel University in 2001 found that music combined with imagery was more effective than imagery alone at helping athletes complete an isometric endurance task. Choose a song or songs that give you a feeling of energy and power. Now, sit quietly, close your eyes and remember a time when you trained well or competed successfully. As you see yourself excelling, switch on the music
and allow the sound to become associated with the feeling of success. Repeat this three or four times and then play the song whenever you train.

What it’s best for: Endurance exercise like running or cycling where the music helps you to dissociate you from the effort, aching limbs or sore feet.  

Outside the gym: If something makes you nervous (e.g. public speaking), you can create a relaxation anchor using a song that helps you to keep calm. Hum your chosen song quietly just before you have to speak to instantly calm yourself down.

4 Flick It Out, Lock It In

What is it? A favourite of Hazel’s, this duo of cognitive techniques helps you to ‘own’ your positive experiences and ‘throw away’ your negative experiences. 

How to do it: If you have a really good training session, win a race or set a personal best in anything, lift one arm, bend it as if you are doing a classic bicep curl, then as you clench your fist, pull it in to your chest. This ‘locks in’ the success. If you don’t do so well, ‘flick it out’ by taking the flat of one hand and brushing yourself down.

What it’s best for: Competitive sports with matches that you win or lose, or sports such as weight training or gymnastics that require you to perform difficult manoeuvres you can succeed or fail at.

Outside the gym: In competitive work environments such as sales where missing targets can affect your confidence.

5 Power Pose

What is it? A technique favoured by Andy, Power Pose is based on the idea that body language is infectious. ‘If you are fearful, you adopt fearful body language (you make yourself small by slumping down) and this body language increases your feeling of fearfulness,’ he explains. Power Pose completely reverses this process.

How to do it: Stand with your feet slightly apart, your head up and your shoulders back. Lift your arms up and out as if you are running through a tape at the end of a race. Breathe deeply and hold that position for one to two minutes.

What it’s best for: Increasing your energy and focus for short, explosive exercise such as sprinting or diving. This makes it particularly good just before the start of a race.

Outside the gym: Fantastic just before a difficult meeting or tricky phone call. It can give you the confidence to deliver bad news or ask for a pay rise.

6 Change Internal Dialogue

What is it? ‘A lot of us do ourselves down with self talk,’ says Hazel. This is the critical voice in our heads that many of us have. Change Internal Dialogue is a technique that takes the sting out of that inner voice.

How to do it: Close your eyes and think about some of the negative things you think about yourself, e.g. ‘I’m useless’, ‘I’m not fast enough’, ‘I’ll never win’, etc. While listening to this litany of internal criticism, alter the voice into that of Bugs Bunny or Homer Simpson. Immediately, whatever they are saying sounds ridiculously silly rather than powerful or strong.

What it’s best for: Events where you might hit a mental wall, e.g. mile 20 of a marathon or any exercise where self-doubt is holding you back, e.g. ‘I’ll never be able
to do 10 press-ups!’.

Outside the gym: A great all-round self-esteem lifter, Change Internal Dialogue can be used whenever you start to doubt your abilities, whatever the context.  

WHAT’S YOUR MANTRA?

Mantras are one of the most abused areas of psychology, but framed correctly they can be very effective. Here are the rules to remember:

• Use positive language If you say ‘I’m not nervous’, the brain doesn’t hear the ‘not’. It hears ‘nervous’ and your anxiety builds. Better to say ‘I am confident’. 

• Be realistic There’s no point saying ‘I’m going to be a world-class gymnast’ if you can barely get through a Zumba class. Better to say ‘I will get fitter’.

• Mean what you say ‘Mantras won’t work unless the body language and tone of voice is right,’ says Andy. Stand tall with your shoulders back and your head up – and speak confidently.

• Keep it broad A Greek study from 2006 found that motivational self talk, such as ‘I can do it!’, worked better than instructional self talk  such as ‘hit the ball!’.

3 MAGNIFICENT MANTRAS

1 ‘I can, I will, I am’ (as in I can do it, I will do it, I am doing it). This creates belief and builds determination to do anything.

2 ‘I will treat my body with love and respect. My body deserves this and I deserve this.’ Helps build resolve to be healthy and boosts self-esteem.

3 ‘Just do it.’ The famous Nike slogan helps combat procrastination and silences a critical internal voice. 

Lowri Turner is a nutritionist/hypnotherapist

What’s not to love about cycling? There’s no greater pleasure than the feeling of freedom you get pedalling out on the open road. 

And let’s not forget that cycling – whether on an indoor bike in the gym or touring the streets – is the perfect way to get your exercise fix. Here are our favourite reasons to saddle up today. 

Reason 1: Stay slim
Want an awesomely fit body? Hit the spin bike! High-intensity spinning classes offer a great head-to-toe toning workout and they’re suitable for everyone – regardless of your fitness level. The interval sessions really challenge your lower body and the calorie-burning potential is pretty impressive, too. ‘The most beneficial part of spin classes is the intervals, as they challenge the body so you can get the most out of your workout,’ says Chris Foster, professional head of fitness at nuffield health (nuffieldhealth.com). Looking for a fresh alternative to your regular spin class? Check out BOOM Cycle, it’s an awesome indoor cycling class with an emphasis on fun and great music, it’s a firm team WF favourite (boomcycle.co.uk). 

Reason 2: It’s better for the environment
Nobody wants to live in a world clogged up with unhealthy carbon emissions that wreak havoc on health. So ditch your car and get on your bike instead. A study by the European Cyclists Federation found that Europe could reduce its CO2 emissions by a quarter if its population cycled as regularly as the Danes. In Denmark the average person cycles almost 600 miles annually, while the average Brit logs in a meagre 46 miles each year. 

Reason 3: See the world
Whizzing around on two wheels is the perfect workout to take you away from home and out exploring new places. ‘Cycling lets you see the world – whether you want to hit the MTB trails or head out for a ride on the road. You can travel to places that you didn’t even realise existed and appreciate buildings and views that you have only ever bypassed in the car,’ enthuses Wiesia Kuczaj, cyclist and Sigma Sport Team MuleBar Girl (mulebar.com).

Reason 4: Add years to your life
Turn your commute into your workout and not only will you save money, you could also lengthen your lifespan. A 20-year study by Copenhagen’s Bispebjerg University Hospital found that women who cycled every day at a vigorous pace lived on average 3.9 years longer than slow cyclists. So get pedalling hard, people!

Reason 5: Improve joint health
The low-impact nature of cycling makes it an accessible sport for those who are at risk of joint injury and also enables them to increase the volume and intensity of their riding at a faster pace. ‘Consequently, cycling may help you to reach your health and fitness goals more quickly than is possible in more technical and/or weight bearing sports, such as running,’ explains performance coach James Hewitt (jameshewitt.net).