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Fitness
Fitness: For the love of hockey and conditioning
In the early days, playing into shape was part of the game, but now specific strength and conditioning results in fitter, stronger and more resilient players.
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Canadians love hockey, with many a Saturday night spent in front of the TV cheering on their favourite team.
Widely considered the fastest game on two feet, the combination of speed, skill and physicality make hockey exciting to watch.
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Characterized by repeated bursts of high intensity effort, quick changes of direction, intense physical contact and highly skilled manoeuvres with and without the puck, players require high levels of fitness to compete at the elite level.
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Like most sports, the ability to excel requires a combination of intrinsic and extrinsic factors, including genetics, fitness, skill, athleticism, biomechanics, psychological strength, opportunity and coaching.
In the early days of the game, hockey players played themselves into shape. But as knowledge of the physiological demands of the game increased, hockey specific strength and conditioning resulted in fitter, stronger and more resilient players.
One of the last comprehensive studies highlighting the physiological profile of professional male hockey players was published 20 years ago. Using historical data from the Montreal Canadiens, author David Montgomery from McGill University noted an increase in body mass from 75 kg in 1917 to 93kg in 2003 — a gain of 17 kg, most of which was in muscle. Players were also on average 10 cm taller.
Strength and power brings more speed and physicality to the game, so it’s no surprise during the last 50 years scouts began identifying players who had the size and strength to add value to the team. Strength and conditioning coaches were hired and in-house gyms became part of every team’s infrastructure.
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Players also got fitter. The positive association between aerobic fitness and recovery meant players with higher VO₂ max scores demonstrated less fatigue in the third period as well as a quicker recovery between games.
Fast forward to 2023 and the science behind the physiology of hockey has become even more sophisticated. High-tech tools tracking player movements and physiological responses offer position-specific data on speed and distances covered over the course of the game, including per shift. Matched with changes in heart rate, exercise physiologists now have a clearer picture of the physical demands of hockey at the pro level.
Acknowledging changes in the game and the players who hit the ice, a team of sports scientists from the University of Southern Denmark provided an update on the physiology of the game of hockey.
“The game has evolved tremendously, with increased professionalism, progressions in athletic preparation and several rule changes that have been adopted during the last three decades,” the researchers said.
What do we know about the game now that we didn’t know a few decades ago?
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Players cover a total of four to six kilometres per game, depending on their position and playing time. This is considerably less than other team sports, but hockey is unique in that players spend almost half of their shifts skating at high speed — in excess of 17 km/h. Not only are hockey players fast on their feet, they need to get to speed quickly and slow down just as quickly. During an average game, players perform 133 high-intensity accelerations (four-10 bursts per minute) and cover 15-26 metres in only three to five seconds.
Forwards perform 54-per-cent more high-intensity bursts of speed per minute than defencemen, but blueliners accumulate more playing minutes and total distance over the course of the game.
Heart rates average 85 per cent of maximum effort, with plenty of near maximal efforts recorded during any given shift. That means both aerobic and anaerobic energy systems are taxed regularly, not just while getting to speed, but also to provide the stamina needed to repeat the 100-plus bursts of high-intensity skating required during match play. Yet despite improvements in overall strength, power and endurance over the years, player fatigue is inevitable.
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Some of that is the result of depleted energy within the muscle, but researchers also point to higher-than-normal sweat rates due not just to the intensity of play, but also to the amount of gear and clothing worn by hockey players, most of which isn’t engineered to maximize cooling.
Even mild dehydration can cause increases in core body temperature, heart rate and perceived exertion, all of which contribute to player fatigue in the later part of the game — especially for players who have accumulated lots of playing minutes or who aren’t diligent in consuming fluid and topping up energy stores with added carbohydrates.
“The ability to recover rapidly not only between shifts and intense actions, but also between games is imperative, as back-to-back games with less than 24 hours of recovery commonly occur during congested game periods (e.g., during the NHL season where teams often play four games a week), and with a busy and long in-season schedule allowing only brief periods of relative rest,” the researchers said.
The goal of any deep dive into the physiology of sport is to not only to optimize training to match the specific physical demands of the activity, but also to assist athletes in delaying fatigue for as long as possible. So while researchers understand more about what it takes to play the game at an elite level, they admit more needs to be done to understand how to minimize fatigue and maximize recovery.
But for hockey fans, the more we know about the game the more we can appreciate the fitness and skill of the players who compete at the game’s highest level. It makes watching hockey more enjoyable as we tip our hat to the talent on display every Saturday night.
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Magnetic Resistance exercise bike I recently purchased the Recumbent Bike from Sunny Health & Fitness and have been using it for a few weeks now. With its magnetic resistance and various workout modes, I was excited to incorporate this bike into my fitness routine.
Putting together the bike was straightforward, taking about 2 hours with the help of the included tools. The bike is sturdy, and the seat is comfortable, offering a smooth pedaling experience. I particularly enjoy the device holder, allowing me to watch videos while working out. The different resistance levels have been great for challenging myself and tracking my progress.
Magnetic Tension Control
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The in-home cardio machine offers easy resistance adjustment with 16 levels of computer-controlled magnetic resistance. With the console, users can quickly modify the intensity of their workout to suit their fitness level. This feature allows for a customizable and challenging exercise experience that caters to individual preferences.
Magnetic Resistance exercise bike: Workout Versatility
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Equipped with 12 workout presets, including manual, user-customizable, target heart rate, and wattage modes, the magnetic recumbent bike offers a variety of exercise options. Users can test their cycling stamina and track their progress through different workout modes. This versatility ensures a dynamic and engaging fitness routine that can help users achieve their fitness goals.
Comfort and Convenience
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The recumbent bike boasts a device holder that allows users to watch workout videos, television shows, or browse the web while exercising. The bike features pulse grips with seat-level sensors for easy monitoring of performance. Additionally, the wide bike seat, mesh back support, and ergonomic handlebars ensure a comfortable and stable riding experience. The step-through design makes it easy to mount the bike, while the wide foot pedals with straps provide a secure fit during workouts.
Magnetic Resistance exercise bike: Sturdy Construction
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The recumbent bike is designed with a sturdy and solid build, providing stability and durability during exercise sessions. The comfortable seat is easy to adjust and locks in tight for a secure fit. The bike’s smooth pedaling motion and stable ride contribute to an enjoyable and effective workout experience. The inclusion of a shelf for holding a tablet enhances the overall user experience by allowing for entertainment while working out.
Magnetic Resistance exercise bike: Tech-Savvy Features
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The bike comes with a distance traveled monitor and offers a battery-powered operation for convenience. With a sleek black color and a compact design, the recumbent bike is ideal for indoor use. The magnetic resistance mechanism and belt drive system ensure smooth and quiet operation. The bike’s user-friendly interface and easy-to-read console provide essential workout data, making it easy for users to track their fitness progress.
Assembly and Quality
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The recumbent bike is packaged well and comes with all the necessary tools for assembly. Illustrated instructions guide users through the setup process, although some sections could offer more details. The heavy-duty metal parts and sturdy construction of the bike ensure long-lasting durability. Users appreciate the bike’s comfortable seat, simple electronics, and solid design, making it a valuable addition to their home gym equipment.
Magnetic Resistance exercise bike: User Satisfaction
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Customers have praised the recumbent bike for its quality, ease of assembly, and comfortable riding experience. The bike’s sturdy construction and smooth pedaling motion have received positive feedback from users of different fitness levels. With features like adjustable resistance levels and versatile workout modes, the bike caters to a wide range of users seeking an effective and enjoyable fitness solution.
Performance and Value
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Users have highlighted the bike’s impressive performance, sturdy build, and comfortable design. The bike’s smooth pedal motion, comfortable seat, and user-friendly features have made it a popular choice among fitness enthusiasts. With a focus on durability, functionality, and value for money, the recumbent bike offers a reliable and enjoyable exercise option for users looking to enhance their fitness routine.
Pros:
- The bike is equipped with 16 levels of magnetic resistance, providing a wide range of intensity options for users of all fitness levels.
- Assembly is straightforward with included tools, and the bike comes with a comfortable seat and multiple workout modes, making it versatile for different exercise needs.
- It features a device holder, allowing users to entertain themselves with gadgets for a more enjoyable workout experience.
Cons:
- Some users reported difficulty with aligning bolts during assembly, which might require additional maneuvering or assistance.
- Instructions for setting up resistance levels and using the console could be clearer, as some users experienced a learning curve.
- Customer service experiences vary, with some users facing challenges when needing replacements for parts due to common issues like stripped threads on pedals.
Conclusion
Overall, I am very pleased with the Sunny Health & Fitness Recumbent Bike. It has exceeded my expectations in terms of quality and performance. I look forward to continuing to use it in my fitness journey and would highly recommend it to others looking for a reliable exercise bike with versatile features.
Questions & Answers:
Question: How easy is it to adjust the seat for multiple users?
Answer: Adjusting the seat is quite simple and can be done quickly. However, for optimal convenience, marking the bar under the seat with a sharpie for different users’ preferred positions is recommended.
Question: Is the bike suitable for tall individuals?
Answer: Yes, the bike can comfortably accommodate users up to 6’2” and 270 lbs, making it suitable for a wide range of body types and sizes.
Question: What should I do if I encounter an issue with the bike after purchase?
Answer: If you encounter any issues, it’s best to contact Sunny Health & Fitness customer service directly. They offer a warranty of 3 years for the structural frame and 180 days for other parts and components, and they can provide assistance with common problems like the pedal issue.
Fitness
Low intensity steady state exercise promises to be the simplest way to boost your fitness – 7 workouts to try
You’ve heard of hot girl walks and cosy cardio, but are you familiar with the term for the training style that describes these kinds of workouts? Low intensity steady state exercise, otherwise known as LISS, is the physical activity currently commandeering your social feeds.
Whether costumed as hot girl walks (the corresponding hashtag of which has upwards of 114k mentions on TikTok at the time of writing) or rucking (walking while wearing a weighted backpack), it’s essentially exactly what it says on the tin. And it’s a powerhouse where all-round health is concerned.
Much like Pilates, low intensity workouts aren’t a new style of exercise, but they have undergone a bit of a rebrand, currently trending across social platforms in it’s various forms. This marks a shift towards and collective embrace of slower-paced movement and wellness practices that suit our busy lifestyles, which we aren’t at all mad about. Its resurgence – particularly since it has so many merits spanning physical, mental and emotional health – get a firm yes from Team MC UK.
Loved by top trainers like Kayla Itsines and celebs including Rebel Wilson who, back in 2020, took to Instagram to tell followers why she loves LISS – specifically, walking – so much (“it’s good to be out in nature [and] get that air into your lungs. I really, really love it, so now I do that all the time,” she said during a live), it’s a type of movement that’s accessible to beginners and experienced exercisers alike. Read: you definitely don’t need a swanky gym membership to get going.
To give you a better idea of what LISS actually is and how you may benefit from incorporating it into your training routine, we asked Lucie Cowan, master trainer at Third Space, to break down the need-to-knows. And don’t miss our guide to low intensity cardio, while you’re at it.
Low intensity steady state exercise is trending – your guide
What is low intensity steady state exercise?
There’s really nothing all that complex about low intensity steady state exercise – it simply involves maintaining a consistent, moderate level of intensity when exercising over a prolonged period of time. Think: walking, cycling or swimming. “Unlike high-intensity workouts that push you to your limits, LISS focuses on sustained, gentle movement, usually for 30 minutes to an hour,” Cowan explains.
The key, she says, is to keep your heart rate within a specific zone, typically around 50-65% of your maximum heart rate. “This level of exertion promotes fat burning without causing excessive strain on the body.”
LISS is less demanding on the cardiovascular system than HIIT, which allows you to maintain longer durations of activity. “It’s great for improving endurance, burning calories, and promoting overall cardiovascular health,” says Cowan.
What are the benefits of LISS?
The benefits of regularly doing LISS are vast and varied, from improvements in physical fitness markers to mental wellbeing. “To begin with, LISS helps strengthen the heart and improve your circulation, aerobic capacity and stamina,” Cowan says. “It can improve insulin sensitivity, help to regulate blood sugar levels, and reduce your risk of metabolic disorders, such as diabetes.” Training at a steady pace for long durations – the entire essence of LISS – also helps to improve your stamina and endurance.
While there’s absolutely a time and a place for HIIT, it’s not always the best choice of activity if you’re feeling overwhelmed by work or life in general, as it increases stress levels and can therefore put you at a heightened risk of injury. LISS, on the other hand, has been associated with stress reduction. “Engaging in LISS activities can help to promote relaxation, thanks to the steady, rhythmic nature of the exercise,” Cowan says.
A study by Anglia Ruskin University published just last month supports the link between low-moderate intensity exercise and improved mental wellbeing. It found that physical activity, in general, reduced anxiety by 26% and depression by 23%, and discovered a particularly strong connection between low and moderate physical activity and lowered risk of depression, including activities such as gardening, golf and walking.
And the benefits don’t end there. Low intensity steady state exercise is gentle on the joints, meaning it’s suitable for a lot of individuals – including those who live with joint pain or are recovering from injury – and it’s a widely accessible style of movement that doesn’t necessarily require much financial investment. It’s also a great type of exercise to try if you want to be consistent with movement. “Because LISS is less strenuous than high-intensity workouts, it’s easier to maintain a regular exercise routine without risking burnout or fatigue,” says Cowan. Overall, regular LISS exercise contributes to better physical and mental wellbeing, making it a valuable component of a balanced fitness regimen.”
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7 PT-recommended LISS workouts to try today
1. Walking
Wondering, is walking a good workout? Short answer: almost definitely, and the most basic of the workouts that classify as LISS, according to the trainer. “It’s simple yet effective, and it can be done almost anywhere, making it accessible to people of all fitness levels,” says Cowan. It’s very kind to the joints if you’re managing discomfort or rehabbing an injury, and it’s an easy style of exercise to progress or regress – (by increasing or decreasing speed, distance or gradient) depending on your requirements – over time. 10/10. Walking workouts and indoor walking workouts at the ready.
2. Cycling
“Cycling is a low-impact exercise that provides a great cardiovascular workout while allowing you to explore outdoor scenery or enjoy the convenience of indoor cycling,” says Cowan. If you reside or work in London, commuting via LimeBike could help you get your fix of LISS. Or, hunkering down on a bike in the gym with an episode of your favourite TV show or podcast sounds like a workout well spent, to us.
3. Swimming
Since the weather appears to be perking up a little lately, perhaps now’s an ideal time to don your cossie and take a dip in your local lido (or leisure centre!).
“Swimming is a full-body workout that engages multiple muscle groups while being gentle on the joints,” Cowan explains. “It’s particularly beneficial for individuals with joint pain or injuries, and offers a refreshing way to stay active during hot weather.” That’s assuming we have one, of course…
4. Elliptical training
If you enjoy gym-based training, but you’re looking to mix up your current routine, perhaps a spell on the elliptical machine might be for you? “It provides a low-impact alternative to running, while still offering a challenging cardiovascular workout,” says Cowan. You can easily adjust the resistance and incline to tailor the intensity to your fitness level, she adds.
5. Stair climber
Granted, it’s not everyone’s cup of tea, but the stair climber is a great machine to use for LISS – particularly if you’re looking to build leg strength and endurance, too. “The stair climber simulates the action of climbing stairs, providing a challenging cardiovascular workout while toning the lower body muscles,” says Cowan.
6. Rowing machine
From top to toe, rowing engages multiple muscle groups, including the legs, back, arms, and core, making it a highly efficient full-body workout. “It’s low-impact, and offers a great way to improve cardiovascular fitness and muscular endurance,” Cowan says. Of course, you can try your hand at IRL rowing (as in, in a boat), but you may want to hone your skills on a machine first.
7. Hiking
“If you have the landscape for it nearby, get out and enjoy nature while getting a good workout at the same time,” Cowan suggests. That said, a hilly city hike sounds equally enjoyable to us. “Hiking is so good for the body,” Cowan continues. “The varied terrain means you work in ways that are hard to achieve in the gym or on the flat London pavements.”
If the concept of hiking scares you, there are plenty of entry-level options, including soft hiking. Don’t miss our guides to the best UK hikes and the best hiking boots, while you’re at it.
Shop MC UK approved fit kit now:
Now that the weather’s hotting up (a bit!), it’s time to invest in some summer-friendly kit – and Adanola’s buttery-soft Ultimate shorts are up there with some of the best.
Adidas Swim 3 stripe swimsuit in black
Taking your training to the pool this summer? Then you’ll need a supportive – and comfortable – swimsuit, such as this Adidas one.
Merrell Women’s Moab 3 Mid GTX Hiking Boots
Rated by hikers far and wide, Merrell’s designs are sturdy, supportive, and immediately comfy – ideal for taking on the trails. Plus, their latest collab with athleisurewear giant Sweaty Betty means you can invest in fashion-forward hiking shoes, too.
At 6 feet 2 inches tall, retired sheriff court officer Brett Rogers isn’t the sort to get intimidated easily.
Not even, it would seem, when he’s thrown into a situation which, for many, would be out of one’s comfort zone.
The 70-year-old is the only bloke in his aqua aerobics class, and he’s proud to admit he never felt fazed by that.
In fact, Mr Rogers was so impressed by how quickly the water-based exercise was able to relieve his arthritic pain, he started converting others.
After persuading his wife Susan to join him, the happy couple now attend aqua classes three days a week and say it’s the best way to keep fit during retirement.
“I get significant relief from it because I can exercise without pain,” Mr Rogers said.
“I make sure it is the worst-kept secret,” he joked.
Mr and Mrs Rogers are among 200,000 Australians who partake in weekly aqua aerobics and hydrotherapy classes.
Data released by the Australian Sports Commission shows water-based activities were the most popular forms of exercise in 2023 for those aged over 50.
Regional boom
Sarah James, an aqua aerobics instructor at the Alan Coulter Recreation Centre in Renmark, South Australia, said she had seen a significant spike in participants attending since she first began teaching.
“When I first started, we barely had anyone coming in, but now we have 20 sometimes even 30 people in the pool at any given time,” she said.
The Alan Coulter Recreation Centre offers aqua aerobics classes four days a week, and class attendance is always near maximum capacity.
Ms James said Riverland locals passed on feedback that they would love more classs.
“The demand is definitely there,” she said.
“It would be nice to open up a lot more classes as we would see so many more people coming through the doors.”
Metro areas also take the plunge
It’s not just Riverland locals diving into aqua aerobics.
According to Royal Life Saving Australia, 78 per cent of aquatic facilities and swim schools across Australia offer water aerobics classes.
The SA Aquatic and Leisure Centre’s health and wellness director Melissa Janisch said pre-COVID-19 they were looking at 7,000 to 8,000 people attending group fitness classes every month.
Now they have 14,000 people attending a month.
“In summer our classes are at 98 per cent attendance and in winter they are at 85 per cent,” Ms Janisch said.
“If we could, we would put more on!”
Adelaide aqua aerobics class instructor Dawn Ross has also seen a noticeable class attendance increase, with a change in gender and age participation.
“It’s starting to extend to younger people, normally we associate aqua aerobics with 50- to 85-year-olds, but now I have people who are 30 coming along,” Ms Ross said.
“More men are also starting to come.
“So it’s good that it is starting to be recognised by more diverse age demographics and genders.”
Good for physical and mental health
Director of Priority Physiotherapy Clinic in Berri Caitlin Prior said water-based therapy benefited all ages, not just the golden oldies.
“When you hop into a pool that’s heated, you become buoyant and so it reduces that stress load and makes exercise easier,” she said.
“The water creates resistance, so rather than a band or a load, you get cardiovascular fitness and gain strength in the water.”
Ms Prior said for older people, aqua therapy not only improved their physical and mental wellbeing but could keep them living independently for longer.
“It’s not just looking at cardiovascular fitness, or strength or balance, it’s looking at mental health and wellbeing and having a purpose and catching up with people,” she said.
“We want to keep people active. The more we keep people active, the longer we can keep people at home.”
Barmera locals Brett and Sue Rogers will continue to make a splash in the Riverland and encourage others to do so.
“It’s certainly a great add [to my day], and it certainly helps my wellbeing,” Mr Rogers said.
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