Latest news with #endurance
Yahoo
3 hours ago
- Yahoo
The Inuit Survival Exercise That Keeps Bodies Strong in Brutal Cold
For centuries, the Inuit or indigenous peoples of Arctic regions like Greenland, Canada, and Alaska, relied on sleds, often pulled by dogs like huskies, to haul heavy loads across vast, frozen terrain. But when dogs weren't available, they pulled the sleds themselves. That meant dragging hunting gear, supplies, and fresh game like seal or caribou across brutally cold, unforgiving landscapes. That kind of full-body strength, endurance, and mental toughness is hard to match. And while most of us aren't trekking through the Arctic anytime soon, sled pulls remain one of the most effective, no-frills exercises out there—lighting up your legs, core, back, shoulders, and grip in one basic sled pull is already a killer move for your core, legs, back, and shoulders, but mixing in a few key variations can help build a more well-rounded physique and target muscles you might otherwise miss. Below, we break down our favorite variations for building overall strength. Hold straps that are attached to a sled, standing to the right of the machine, so left elbow is bent and back, and right arm reaching across torso, both fists near left hip. With soft knees, walk to the right, right leg extending, left leg crossing over right. Go slow, focusing on form. When you reach the other side, switch to the left; 40 seconds equals 1 set. Facing the sled, pull the straps taut with straight arms. Slightly bend your knees as you pull the straps in a row movement toward you. Then lean toward the sled, holding onto the poles with your arms straight. Drive it forward using slow, controlled steps. If the sled doesn't have poles, you can use the straps to drag it instead of push it. Pull and push the sled for 20 yards; that's 1 a harness clipped to the prowler around waist. Start on all fours, facing away from the prowler, and lift knees off floor. Move your left foot and right hand to take a "step" forward, followed by your right foot and left hand; bear crawling for 30 seconds equals 1 set. Personal trainer and founder Richard Robbins says sled pulls are one of the most powerful tools for building real-world strength. "They engage nearly every major muscle group: quads, glutes, calves, hamstrings, core, and even grip and upper body, depending on the variation," he says. "Unlike traditional lifts like squats or deadlifts that load the spine, sled pulls provide concentric-only resistance, minimizing joint stress while still delivering strength gains."The benefits of sled pulls go way beyond building strength and stamina in the gym—they're one of the rare exercises that actually mimic the demands of real life. Whether you're hauling a moose out of the woods on a hunting trip or dragging your kids in their sleds through the snow, sled pulls and their variations are raw and practical. "From a conditioning standpoint, low-load sled pulls done for sustained periods (five minutes or more) become a powerful aerobic tool," Robbins adds. "We often use empty sleds or very light weights with our athletes to keep them moving non-stop. It's cardio that builds—not burns—muscle, and it doesn't leave the knees or back vulnerable like high-impact running might." The Inuit Survival Exercise That Keeps Bodies Strong in Brutal Cold first appeared on Men's Journal on Jul 16, 2025
The National
6 hours ago
- Sport
- The National
Hyrox in Abu Dhabi: How first-time and seasoned participants are preparing for the popular fitness race
Hundreds of fitness enthusiasts in Abu Dhabi are getting ready to sprint, squat, row and lunge their way through one of the world's fastest-growing competitions: Hyrox. Established in Germany in 2017, it's a fitness race combining endurance and functional strength; the name Hyrox is derived from the words 'hybrid' and 'rock star'. The competition comes to the capital for the first time on Saturday. While it has previously been held in Dubai and Sharjah, the sold-out Abu Dhabi race offers both newcomers and returning participants another chance to put their fitness to the test. 'We can do hard things' Abu Dhabi resident Sumayyah Marit Raidvere is giving Hyrox a try for the first time. She was convinced to join after seeing videos of the Sharjah event on social media. She says she gave in to the 'social pressure' when she heard the race was coming to the UAE capital. Although she's never participated in an endurance competition, Raidvere has run the Brussels and Adnoc 10K races. Ranim Kaddoura is also a newcomer who decided to take on a Hyrox event after completing the Adnoc 10K run last year. Kaddoura originally thought she'd need a full year to prepare after seeing videos online. So when a friend suggested they team up for the July event, she was hesitant. After some convincing, she eventually signed up, with a little more than two months' notice to train. She explains that she has a mantra in her household: 'We can do hard things.' It's a message she makes it a point to teach her children. 'I don't like the phrase 'I can't' existing in our house. So this was really a confrontation of things I preach at home. I felt I needed to live up to my word.' What is Hyrox? Hyrox has four divisions: open, pro, doubles and relay. Each race – no matter where the location – always has the same format. I love competition, and I'm constantly chasing that next challenge, so Hyrox felt like the perfect fit Mariam Tarek, performance coach in Abu Dhabi It consists of eight 1km runs, each immediately followed by a functional workout station in this order: 1,000-metre SkiErg, 50-metre sled push, 50-metre sled pull, 80-metre burpee broad jumps, 1,000-metre rowing, 200-metre kettlebell farmer's carry, 100-metre sandbag lunges and 100 repeated wall balls. The weight for some of the stations will vary based on division. The energy at a Hyrox event can be electric as it consists of a mix of music, cheering spectators and the constant movement of athletes powering through each station. 'Constantly chasing that next challenge' Though the competition is strenuous, those who have participated before believe it is worth it. Mariam Tarek, a performance coach in Abu Dhabi, has taken part in three events already. 'I love competition, and I'm constantly chasing that next challenge, so Hyrox felt like the perfect fit,' she says. 'The adrenalin makes you want to go out hot, but that's mistake number one. Pacing is key. It's a long race, and if you don't respect the structure, it will humble you.' Mariam Diab, a marketing manager who also works as a personal trainer and group fitness instructor, has competed in Hyrox events in both Dubai and Sharjah. Her interest was sparked by her fitness community, made up of fellow trainers and athletes. 'The training journey was fun, having to do it together. Although it was challenging, it was a new type of training,' says Diab, who had only done HIIT and group classes before. 'We had only started training about two or three months before. My partner and I ended up doing the race and were happy with our time result.' 'Built for inclusivity' While Raidvere and Kaddoura are preparing for the event in different ways, they share one common denominator: training with a coach who has Hyrox experience. Steve Pere is the co-founder and a personal trainer at boutique gym GritnCode in Abu Dhabi. Like other gyms, such as F45, GymNation and Warehouse Gym, he runs classes aimed at training those who want to take part. As a bonus, he's also participated in Hyrox himself. 'Hyrox is built for inclusivity. Unlike CrossFit or obstacle races that require specific skills or technical movements, Hyrox focuses on functional exercises that most gym-goers are already familiar with, such as running, rowing, skiing, sled pushes and pulls, farmer's carries, lunges and burpees,' he says. 'It's repetitive by design, with a standard format that allows participants to track and improve their personal time, whether or not they want to compete against others. The structure and exercises help reduce the risk of injury, making it accessible to a wide range of fitness levels.' Pere has seen people in their 60s as well as those with disabilities successfully cross the finish line, noting there's a mental and physical toughness in it. Tarek also agrees that although it is challenging, it is something everyone can do. 'The best part about Hyrox? It's accessible. You don't have to be an elite athlete. You just need the courage to start,' she says. 'Anyone can complete the race. Truly anyone. That's what makes it special. It welcomes all levels and shows you what you're really made of.' 'Movements most people already know' In terms of physical preparation, Pere says Hyrox offers a weekly training programme for gyms to use, noting that it 'doesn't require mastering complex skills'. 'It's built on movements most people already know from regular gym training,' he adds. 'At GritnCode, our programming is split into specific sessions focused on what you want to improve: strength, endurance, conditioning or technical skills like rowing mechanics.' Even with a familiar course, nerves can still creep in. For Raidvere, the start corridor, burpee broad jumps, and pacing her runs are like 'kryptonite'. Kaddoura points to running as her weakest point. Despite having competed in previous Hyrox races, Diab, too, says running remains the most challenging part for her, while Tarek finds the final workout station the toughest. 'Wall balls, hands down,' she says. 'You get to the last station and think 'this is it', but your legs are jelly, your arms are shaking and your lungs are begging for air. Still, it's the most epic part too, especially if the crowd is loud and you're feeding off that energy. It pushes you through the pain,' she says. Although difficult, Diab says one of the most memorable moments from the event came as she neared the finish line. 'I loved that my family was cheering me on in my first race,' she says. 'It was my birthday, so it was a very memorable moment – celebrating being a year older but also stronger, doing things I've never done before, challenging myself, only to prove that age is just a number. And to also set an inspiring example to my daughters.' Tarek aims to become one of the first Egyptian women to rank among Hyrox's top athletes. Raidvere, meanwhile, hopes to improve her 5K run time and compete in Hyrox Stockholm later this year alongside her sister. For Kaddoura, the race is a chance to strengthen her mindset beyond just fitness. Those who have already taken part say Hyrox is more than just a race and that it is for everyone. For those still hesitant, Diab offers some encouragement. 'Go for it, enjoy the journey, don't think about the time you finish,' she says. 'Stepping into the racecourse and taking part means you already achieved and won. Also, never underestimate what you can do; you will be surprised.'
Sky News
9 hours ago
- Sky News
Ross Edgley: The British 'Thor' swimming 1,000 miles around Iceland - and what happened when he met killer whales
Why you can trust Sky News Towering waves, freezing temperatures and even some inquisitive killer whales. Iceland is doing its best to defeat Ross Edgley. Inspired by "Thor", the British extreme athlete is in the middle of a challenge worthy of the Norse god - spending four months swimming 1,000 miles around the whole of Iceland in the name of science. And while it comes with its challenges - a video of parts of his tongue falling off because of the salty sea water went viral - there have also been moments of beauty in the rugged Viking landscape. "We're on the northern coast right now," Ross tells Sky News as he prepares to get back in the water. "There's nothing to stop the wind coming from the Arctic, and it's just smashing into the north of Iceland. We're miles out, just like a bobbing cork getting absolutely battered." Ross, from Cheshire, is no stranger to endurance events like this. In 2018, he swam nearly 1,800 miles around the coast of Great Britain and earned a Guinness World Record for swimming 317 miles along the Yukon River in Canada. But the punishing cold as 39-year-old Ross swims 30km (18 miles) a day around Iceland is something else. "The body just takes a consistent battering," he says, characteristically cheery and enthusiastic despite everything. "You just do your best to keep it in some sort of shape, controlling the inevitable breakdown of your body, hoping that you get back into Reykjavik." He's eating between 10,000 and 15,000 calories a day - with pasta and his new favourite Icelandic liquorice as menu staples - just to keep going. "You're basically running through all of that food - I'm constantly saying it's basically just an eating competition with a bit of swimming thrown in," he chuckles. "But that's genuinely what it is." His average day - storms permitting - sees Ross getting up and swimming for six hours, resting for six hours, and then getting back in the water to swim another six hours. "You just do that on repeat. It's really simple in theory, but brutal in reality." To get ready for the cool Icelandic waters, Ross took inspiration from animals that have made it their home for thousands of years: whales and seals. "I ended up putting on about 10-15 kilos of just pure fat. A bit of muscle as well but a lot of fat. "When you look at what sort of animals survive in Iceland, there's that idea of sea blubber. You want insulation, you want body fat." Perhaps unlike a seal however, Ross takes great care to defend the reputation of the killer whales that hunt in Icelandic seas. "We've seen a lot, pods of them have come by and checked me out, wondering what the strange Englishman was doing in Icelandic waters, and then we went our separate ways. "I want to combat some of the bad PR that orcas might have because there's never been a verified case of an orca attacking a human in the wild. It just doesn't exist. "They're amazing animals that deserve our respect and shouldn't be feared." There's also a big scientific focus for Ross's challenge as well. "If we achieve this, it will achieve so much in terms of sports science - the first person to swim around Iceland. But that wasn't a big enough reason to do it." Ross spoke to scientists who said that if he was "crazy enough" to want to do the swim, he would be able to collect daily samples of environmental DNA in the water, as well as levels of microplastics. "By the end we're just going to have this map of biodiversity around the whole coast of Iceland in a level of detail we've never really seen before. It's going to be so comprehensive. "So I think as the legacy of this swim, records and everything will be nice, but I actually think the science and the research that we contribute and give back will be unbelievable and actually make the chafing and losing parts of my tongue worth it." The swim is being paid for by a mix of sponsorships and self-funding. Ross says he was inspired to take on the challenge in part by actor Chris Hemsworth and his role as the Norse god Thor, joking that the feat would be the closest thing to swimming around Asgard, the realm of the deities from ancient Scandinavia. As he makes his way around the island, he gets to meet a local community where stories of Nordic gods are still an important part of life. "It's amazing, we're just hearing these stories of Nordic folklore, sagas written about every single fjord we go around. It's unbelievable." Fresh off one marathon swimming session, Ross and his team jumped into action to help the local community rescue 30 stranded whales. "The team were absolutely exhausted… but having rescued the whales was the most rewarding moment as well." Ross set off on his swimming quest on 17 May, and it's likely going to be a couple more months before he arrives back in Reykjavik. He suggested that September is the goal, but added: "But you make plans and Iceland laughs at them."
Yahoo
a day ago
- Health
- Yahoo
What is VO2 max? The metric that could give you better workouts
On TikTok, VO2 max is going viral as the key to improving your endurance during a workout, but what exactly does it measure? In short, you can think of this metric as the maximum amount of oxygen your body uses during exercise – V stands for volume, and O2 stands for oxygen, per Harvard Health. But what do you gain from trying to increase it? For some people, improving VO2 max could help you attain longer, sustained workouts, and offer potential cardiovascular benefits, experts say. So, whether you're an athlete, or simply trying to improve your performance during exercise, here's why it might be worth taking a closer look at your VO2 max. As the heart pumps oxygen-rich blood throughout the body, it delivers oxygen to your muscles. Our muscles then utilize oxygen to produce adenosine triphosphate (ATP), which provides energy, says Heather Milton, a board-certified clinical exercise physiologist, and certified strength and conditioning specialist with NYU Langone. '(VO2 max is) a function of your cardiorespiratory system to (be) able to transmit oxygen from the air around you into your lungs and into your circulatory system,' says Dr. Christopher Tanayan, a sports cardiologist and Director of Sports Cardiology at Lenox Hill Hospital at Northwell Health. The most accurate way to calculate your VO2 max is in a clinical setting, says Tanayan. 'A CPET (cardiopulmonary exercise test) is the gold standard of estimating someone's VO2 max,' he says. In the setting of a performance center, this test might also be referred to as an aerobic capacity test, or a VO2 max test, says Milton. During a CPET, you'll wear a mask that records the amount of oxygen you inhale, the amount of carbon dioxide you exhale and your number of respirations per minute. 'Essentially, the mask is measuring the volume of air that we're taking in,' says Milton. You'll complete a series of exercises (typically using treadmills or bikes) that become increasingly strenuous over time. The test continues until you reach a point where you're no longer able to consume and deliver oxygen to your muscles – that number is your VO2 max, Tanayan says. Your VO2 max is measured in mL/kg/min (milliliters of oxygen consumed per kilogram of body weight per minute of exercise), according to Harvard Health. Another way to find your VO2 max is using a wearable (such as a Fitbit, Garmin or Apple Watch) to track your performance during exercise. With a bit of math and extrapolation, wearables can approximate the amount of energy you're using during your workout by measuring your heart rate response to submaximal efforts, ideally taking into account your age, weight and sex, says Milton. Are you exercising 'in the zone'? All about Zone 2 cardio. Ultimately, 'there is no perfect VO2 max score – it varies from individual to individual,' says Tanayan. There are lots of variables that go into calculating your VO2 max, including your genetics, age, sex, fitness level and altitude that you're exercising at, says Dr. Amadeus Mason, an assistant professor in the othopaedics and family medicine department at Emory University School of Medicine, and the chief medical officer for Atlanta United FC and medical director for Team USA Track & Field. A higher VO2 max could indicate better cardiovascular fitness and endurance – this means you'll be able to move and sustain more activity for longer periods of time, says Mason. Research shows there may be a potential correlation between having a higher VO2 max, and decreased risk for cardiovascular diseases, per Harvard Health. However, the metric alone should not be interpreted as an indicator of overall health, Mason underscores. In case you missed: Any physical activity burns calories, but these exercises burn the most From a training standpoint, once you know your VO2 max, there are steps you can take to improve this number, which could increase your endurance during a workout. Still, not everyone needs to train to improve their VO2 max; it really depends on your exercise goals. For example, if you're an anaerobic athlete (i.e. a weightlifter or sprinter) who needs short bursts of power to get through a workout, training to increase your VO2 max might not be necessary, says Milton. On the other hand, if you perform a mix of aerobic (a.k.a. cardio) and anaerobic exercise, there are benefits to improving your VO2 max. Having a solid aerobic base promotes 'fast recovery in between bouts of high intensity (or anaerobic) exercise,' Milton says. For the general population, improving your VO2 max could also help with enhanced longevity and potential cardiovascular benefits, she says. To increase your VO2 max, try out these types of exercise, experts say: HIIT. Incorporate high intensity interval training (HIIT) into your workout routine, recommends Mason. There's a misconception that HIIT only consists of high impact exercises like jumping jacks, burpees and squat jumps, says Milton. However, because the ultimate goal of HIIT is to elicit a heart rate response, low-impact HIIT exercises could include incline treadmill walking, using an elliptical or working out with a stationary bike, she says. Cardio. For the non-professional athlete, one of the best ways to improve your VO2 max is by performing consistent aerobic exercise, says Mason. To get your heart rate and oxygen intake up, try steady-state cardio exercises like running, jogging, cycling or swimming. Resistance training. It's easy to slip into a pattern of only doing cardio as your sole mode of exercise, but resistance training is equally important, says Milton. Resistance training helps maintain muscle mass, and enhances the quality of the muscle you already have. It also lends itself to a few other benefits, including enhanced longevity, balance and agility and fall prevention, she says. This article originally appeared on USA TODAY: What is VO2 max? And how to increase it
Fast Company
2 days ago
- General
- Fast Company
Forget Gen-Z's micro-retirements. Try micro-joy
Some days, 'Have a great day!!!' is just too much to ask. You might even be tempted to respond to this effusive well-wisher: 'Have you seen the news?' 'Have you seen my to-do list?' 'Have you seen my team's numbers?' 'Have you seen my sleep score?' Some days, you might just settle for 'Having a day.' And yet, that doesn't feel great either. It would be nice to do more than get through the week, to do more than endure. I have guided many leaders whose company cultures were built on endurance. I have endured many days myself. I know how easy it is to paint a day or week as categorically 'hard' or 'bad.' But calling a whole day 'bad' is like calling a gravel driveway 'flat.' Sure, from a distance it's flat-ish, but from an ant's point of view, it might as well be a mountain range. What we sometimes miss is that even on aggressively bad days, there is often an hour or two that is kind of okay. Or maybe every single last hour is hard, but within an hour, there is a minute when you laugh at a colleague's joke or check out your good hair day in the mirror. Even if you're in a meeting when every last minute is painful reviewing your business's financials, you still have access to a delicious five seconds of deeply breathing in the smell of your coffee. Or in other words: You can thin-slice your joy. Because the last thing harried, overworked people need is to add 'learn meditation' to their to-do list. Similarly, deciding to focus on fewer things sounds nice, but your boss may respectfully disagree. It would also be good to distance yourself from people who stress you out and demand your attention unfairly, but you know what? Sometimes those people are your kids. In these moments, you can thin-slice your joy in two ways: savoring the joy already present in your day, and creating new moments of micro-joy. Savoring your daily joys Like scarfing down a meal while watching TV or getting some work done, it's easy to anesthetize ourselves to pleasure without realizing it. The good news is that it takes the same amount of time to chew mindlessly as it does to savor the taste of your food—it simply requires attention. Here are three no-time-required actions you can take to bank more joy from your day: Appreciate a quirk. In your next meeting, look around the room (2D or 3D) and identify one quirky thing you like about a colleague. Maybe someone throws their head back when they laugh and it's joyful. Or another person drums their fingers when they're about to share a good idea. It's an appreciation of their humanity and individuality, which makes us feel closer to them. Smell first. Before sipping your coffee, tea, or other beverage, take three seconds to smell it first. Risk looking indulgent: close your eyes and breathe in for three seconds—then sip. If it's a particularly rough day, sprinkle some cinnamon on that cappuccino. This practice is especially useful when you feel 'in your head.' Reconnecting with our senses brings us back to the present moment. Revel in your work. The next time you write a particularly funny Slack message, a compelling email, or create some bit of work that's better than your average, take one minute to simply stare at it and enjoy how clever you are. We're so often on to the next thing—and when we do review our work, we often do so with a critical eye—that we miss the part where we feel pleased with ourselves! Even enjoying a cute turn of phrase in an email is plenty to savor. Creating new micro-joys It would be lovely if we all had the time, energy, and budget to take up new hobbies, make new friends, and take two-hour lunch breaks. And if you can, you should! But also, joy is not all-or-nothing. A good thought experiment to get you dreaming about micro-joys is to consider what sort of habits, experiences, or moments bring you the most joy—and then identify their smallest viable unit. Here are three micro-joys to try this week: Ask a random question. The next time you see a colleague you like, take two minutes to get to know them a bit better. You could say, 'Random question: What's your middle name?' or 'Random question: Do you have siblings?' Longitudinal studies of human happiness are very clear about what matters—and that's the quality of our relationships. And yet, how often do we work with people and not know even the most basic facts about them? These questions shouldn't be a long diversion from your work—even a minute of knowing someone better and that person feeling seen can be a high point of joy in your day. Do a doodle a day. Spend two minutes on a simple doodle. Maybe you draw a different timepiece each day (watch! clocktower!). Maybe it's an abstract shape or a hand-lettered word. Maybe you draw a family of ducks, one day at a time. Bonus points if you do each doodle on a Post-it and then create a collection at your desk. We benefit from art, play, and self-expression during the workday, but maybe you'd garner some side-eye if you set up an easel in the office. If you love art, then a daily doodle can be your version of a micro-joy. Misbehave. Mischief at work can give us a much-needed shot of adrenaline, connection, and adventure. This might look like rearranging the office furniture, using Comic Sans font in your next presentation, or playing a quick round of 'guess that tune' with your colleagues as you hum your favorite throwback song. At best, work is steak: rich, juicy, delicious. But sometimes it's just not—sometimes work is broccoli. On those days, your job is to throw some cheese on it. Never gonna give you up . . . never gonna let you down. . . take it, reader! Louder, so coworkers can hear!
