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Sports And Fitness
Caster
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Caster
The Fastest Workout To Drive Fat Away
~8.8 mins read
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The humble burpee has been touted by some as ‘the best exercise in the world’. We’d like to add the title of the ‘world’s most hellish exercise’ to that, if we may. Not that we take either moniker lightly. But, as it turns out, the burpee has what it takes to make a decent claim on the first title, at least. A full-body exercise, you’ll rope in your legs, core, chest, back, and arms, as well as firing up your cardio capabilities. All of which makes for a guaranteed, calorie-combusting fat-blaster.
“The burpee is one of the most challenging exercises out there,” says health and wellness coach Kemo Marriott. “It’s a combination of strength and power that requires you to move the whole body. Given its relative complexity, it’s also a great move for stimulating the brain too, as you really have to focus on what you’re doing. In terms of muscle groups, you’ll find that every single one has to be stimulated, which is why this is such a great exercise to perform.”
Like most unpleasant things, the burpee workout was originally conceived as a test. Back in 1930, apparent sadist Royal H. Burpee (a physiologist based in the Bronx borough of New York City by trade) developed the burpee as a test of a patient’s overall fitness. He then used it as part of his thesis at Colombia University. Due to the burpee’s growing popularity, the US army then got in on the act, adopting it as its way of testing a soldier’s fitness during World War II. All of which is some fantastic trivia to run over in your mind as you cry through your next set.
In essence, burpees make for a fantastic HIIT (high-intensity interval training) move. You can do them anywhere, don’t need any kit, and the benefits are widespread from strength improvement to building cardio endurance you’ll notice next time you slip into a pair of running shoes. Not only that, but researchers have estimated that HIIT burns 50 per cent more calories than moderate exercise, such as that steady state jog you make yourself do twice a week. On average, a minute’s worth of burpees will burn anywhere between 10 and 20 calories – which is not to be sniffed at. By comparison, 10 minutes of press-ups is thought to burn just 57 calories.
“Burpees are a fantastic full body exercise, incorporating most of the larger muscle groups in the body within a single rep,” explains Leo Savage, a personal trainer at Third Space gyms. “This makes the burpee a great ‘bang for your buck’ exercise when you are short on time and want to make the most of a workout. They are great for conditioning and muscle endurance, you can add them into most workouts as there is no need for equipment.”
If that’s not enough to sell you on the benefits of a burpee workout, it’s worth pointing out that a Brazilian study found lifespan was directly comparable to how easy test subjects were able to get up off the floor. In short, the easier you can get up, the longer you’ll live. Burpees, of course, require you to get up, and then some.
Today (according to Dr Axe) the ability to perform 41 burpees in one minute is deemed ‘excellent’, while ‘only’ managing 27 constitutes a ’poor’ fitness level. Which likely means that you’ve got work to do.
The Perfect Burpee
The unicorn of the fitness world, the perfect burpee is a near-mythical thing. The problem is that there are so many parts to it that the potential to get even a bit of it slightly wrong is high. To help you nail it, Savage suggests following a few guiding principles.
Start laying flat with your chest on the floor, your legs straight behind you and your hands palms down outside of your shoulders in a press up stance.
From there, push yourself up and tuck your feet underneath your body. Immediately jump up and touch your hands over your head.
To iron out any niggles in your form at this stage that could otherwise have a terrible effect on your posture, health, and overall mobility, Marriott has a few additional tips that focus on two main things: ‘ascent’ and ‘descent’.
It's tough, there’s no two ways about it
BY TOM WARD
The humble burpee has been touted by some as ‘the best exercise in the world’. We’d like to add the title of the ‘world’s most hellish exercise’ to that, if we may. Not that we take either moniker lightly. But, as it turns out, the burpee has what it takes to make a decent claim on the first title, at least. A full-body exercise, you’ll rope in your legs, core, chest, back, and arms, as well as firing up your cardio capabilities. All of which makes for a guaranteed, calorie-combusting fat-blaster.
“The burpee is one of the most challenging exercises out there,” says health and wellness coach Kemo Marriott. “It’s a combination of strength and power that requires you to move the whole body. Given its relative complexity, it’s also a great move for stimulating the brain too, as you really have to focus on what you’re doing. In terms of muscle groups, you’ll find that every single one has to be stimulated, which is why this is such a great exercise to perform.”
Like most unpleasant things, the burpee workout was originally conceived as a test. Back in 1930, apparent sadist Royal H. Burpee (a physiologist based in the Bronx borough of New York City by trade) developed the burpee as a test of a patient’s overall fitness. He then used it as part of his thesis at Colombia University. Due to the burpee’s growing popularity, the US army then got in on the act, adopting it as its way of testing a soldier’s fitness during World War II. All of which is some fantastic trivia to run over in your mind as you cry through your next set.
In essence, burpees make for a fantastic HIIT (high-intensity interval training) move. You can do them anywhere, don’t need any kit, and the benefits are widespread from strength improvement to building cardio endurance you’ll notice next time you slip into a pair of running shoes. Not only that, but researchers have estimated that HIIT burns 50 per cent more calories than moderate exercise, such as that steady state jog you make yourself do twice a week. On average, a minute’s worth of burpees will burn anywhere between 10 and 20 calories – which is not to be sniffed at. By comparison, 10 minutes of press-ups is thought to burn just 57 calories.
“Burpees are a fantastic full body exercise, incorporating most of the larger muscle groups in the body within a single rep,” explains Leo Savage, a personal trainer at Third Space gyms. “This makes the burpee a great ‘bang for your buck’ exercise when you are short on time and want to make the most of a workout. They are great for conditioning and muscle endurance, you can add them into most workouts as there is no need for equipment.”
If that’s not enough to sell you on the benefits of a burpee workout, it’s worth pointing out that a Brazilian study found lifespan was directly comparable to how easy test subjects were able to get up off the floor. In short, the easier you can get up, the longer you’ll live. Burpees, of course, require you to get up, and then some.
Today (according to Dr Axe) the ability to perform 41 burpees in one minute is deemed ‘excellent’, while ‘only’ managing 27 constitutes a ’poor’ fitness level. Which likely means that you’ve got work to do.
The Perfect Burpee
The unicorn of the fitness world, the perfect burpee is a near-mythical thing. The problem is that there are so many parts to it that the potential to get even a bit of it slightly wrong is high. To help you nail it, Savage suggests following a few guiding principles.
Start laying flat with your chest on the floor, your legs straight behind you and your hands palms down outside of your shoulders in a press up stance.
From there, push yourself up and tuck your feet underneath your body. Immediately jump up and touch your hands over your head.
As soon as you land, return to the first position with your chest on the ground and your legs straight. And repeat.
Video Example
To iron out any niggles in your form at this stage that could otherwise have a terrible effect on your posture, health, and overall mobility, Marriott has a few additional tips that focus on two main things: ‘ascent’ and ‘descent’.
Ascent
“Starting on your stomach, perform a push-up. While doing so, simultaneously thrust your hips up and bring your feet to your hands. When you aren’t fatigued, don’t push your chest up while your hips remain on the floor. Although, if you’re shooting for numbers of 50+ in a row, you’ll likely do so as your chest gets tired. Once your feet are at your hands, you should jump up like a rocket with your fingertips meeting at the crown of your head.”
Descent
“As you land, use gravity… don’t fight it. Land with your knees slightly bent, then quickly shoot your legs behind you as your hands touch the floor. If you land with your legs straight, you’ll use more energy in falling to the floor and fatigue quickly.”
Got the technique down? Good. Now let’s put it to use.
The Workout
Practice makes perfect, and variety is the spice of life, right? With that in mind, Savage’s burpee workout will not only help you improve your burpee ability, but break up the torturous monotony of forcing yourself through one rep after another until you collapse. Although we can’t promise you won’t still collapse. Enjoy.
Start Your Engine
“In your next full body workout, make sure you leave time for four sets of 10 reps of the below,” says Savage. “Rest for a minute between each set. No more.”
Following the EMOM (every minute, on the minute) protocol, complete 10 burpees per round for 10 minutes. Sound easy? It isn’t. In fact, you’ll barely catch your breath before you’re moving again, which is great for building cardio endurance and torching through calories.
To really get your heart pumping, you’re going to sprint for 100m, before going straight into five burpees. Sprints are known as one of the best fat burners, and by doing them back to back with the explosive movement of the burpee, you’ll force your body to switch gears throughout constantly. Give yourself a minute’s rest, then get back to your feet and bash out four more reps.
If you really want a challenge, go back to the start and run through the workout twice more. Your legs won’t thank you, but your man boobs will.
Level Up
“As you start to progress, you should increase the intensity with dumbbell exercises,” says Savage. “Hold a dumbbell in each hand for the whole set. Instead of jumping up when you stand, lift the dumbbells to your shoulders and do a shoulder press, before returning to the press up position for the next rep.”
The Final Hurdle
If you’ve got this far, it’s likely that you’ve learned to love burpees. They’re quick, force maximum energy expenditure, and are the best bodyweight exercise for searing through belly fat. To help you really burn out, though, Savage suggests finishing with an additional two-minute challenge, pushing out as many reps as you can.
Lay in the press up starting position facing a box. Perform a burpee as usual, but as you come to standing at the end of the rep, jump onto the box and hop over onto the other side. Turn around, and repeat. The explosive action of the burpee combined with a box jump will sap the last of your energy, but there’s nothing quite like it for boosting endurance, building all-over strength, and unveiling those abs
“The burpee is one of the most challenging exercises out there,” says health and wellness coach Kemo Marriott. “It’s a combination of strength and power that requires you to move the whole body. Given its relative complexity, it’s also a great move for stimulating the brain too, as you really have to focus on what you’re doing. In terms of muscle groups, you’ll find that every single one has to be stimulated, which is why this is such a great exercise to perform.”
Like most unpleasant things, the burpee workout was originally conceived as a test. Back in 1930, apparent sadist Royal H. Burpee (a physiologist based in the Bronx borough of New York City by trade) developed the burpee as a test of a patient’s overall fitness. He then used it as part of his thesis at Colombia University. Due to the burpee’s growing popularity, the US army then got in on the act, adopting it as its way of testing a soldier’s fitness during World War II. All of which is some fantastic trivia to run over in your mind as you cry through your next set.
In essence, burpees make for a fantastic HIIT (high-intensity interval training) move. You can do them anywhere, don’t need any kit, and the benefits are widespread from strength improvement to building cardio endurance you’ll notice next time you slip into a pair of running shoes. Not only that, but researchers have estimated that HIIT burns 50 per cent more calories than moderate exercise, such as that steady state jog you make yourself do twice a week. On average, a minute’s worth of burpees will burn anywhere between 10 and 20 calories – which is not to be sniffed at. By comparison, 10 minutes of press-ups is thought to burn just 57 calories.
“Burpees are a fantastic full body exercise, incorporating most of the larger muscle groups in the body within a single rep,” explains Leo Savage, a personal trainer at Third Space gyms. “This makes the burpee a great ‘bang for your buck’ exercise when you are short on time and want to make the most of a workout. They are great for conditioning and muscle endurance, you can add them into most workouts as there is no need for equipment.”
If that’s not enough to sell you on the benefits of a burpee workout, it’s worth pointing out that a Brazilian study found lifespan was directly comparable to how easy test subjects were able to get up off the floor. In short, the easier you can get up, the longer you’ll live. Burpees, of course, require you to get up, and then some.
Today (according to Dr Axe) the ability to perform 41 burpees in one minute is deemed ‘excellent’, while ‘only’ managing 27 constitutes a ’poor’ fitness level. Which likely means that you’ve got work to do.
The Perfect Burpee
The unicorn of the fitness world, the perfect burpee is a near-mythical thing. The problem is that there are so many parts to it that the potential to get even a bit of it slightly wrong is high. To help you nail it, Savage suggests following a few guiding principles.
Start laying flat with your chest on the floor, your legs straight behind you and your hands palms down outside of your shoulders in a press up stance.
From there, push yourself up and tuck your feet underneath your body. Immediately jump up and touch your hands over your head.
To iron out any niggles in your form at this stage that could otherwise have a terrible effect on your posture, health, and overall mobility, Marriott has a few additional tips that focus on two main things: ‘ascent’ and ‘descent’.
It's tough, there’s no two ways about it
BY TOM WARD
The humble burpee has been touted by some as ‘the best exercise in the world’. We’d like to add the title of the ‘world’s most hellish exercise’ to that, if we may. Not that we take either moniker lightly. But, as it turns out, the burpee has what it takes to make a decent claim on the first title, at least. A full-body exercise, you’ll rope in your legs, core, chest, back, and arms, as well as firing up your cardio capabilities. All of which makes for a guaranteed, calorie-combusting fat-blaster.
“The burpee is one of the most challenging exercises out there,” says health and wellness coach Kemo Marriott. “It’s a combination of strength and power that requires you to move the whole body. Given its relative complexity, it’s also a great move for stimulating the brain too, as you really have to focus on what you’re doing. In terms of muscle groups, you’ll find that every single one has to be stimulated, which is why this is such a great exercise to perform.”
Like most unpleasant things, the burpee workout was originally conceived as a test. Back in 1930, apparent sadist Royal H. Burpee (a physiologist based in the Bronx borough of New York City by trade) developed the burpee as a test of a patient’s overall fitness. He then used it as part of his thesis at Colombia University. Due to the burpee’s growing popularity, the US army then got in on the act, adopting it as its way of testing a soldier’s fitness during World War II. All of which is some fantastic trivia to run over in your mind as you cry through your next set.
In essence, burpees make for a fantastic HIIT (high-intensity interval training) move. You can do them anywhere, don’t need any kit, and the benefits are widespread from strength improvement to building cardio endurance you’ll notice next time you slip into a pair of running shoes. Not only that, but researchers have estimated that HIIT burns 50 per cent more calories than moderate exercise, such as that steady state jog you make yourself do twice a week. On average, a minute’s worth of burpees will burn anywhere between 10 and 20 calories – which is not to be sniffed at. By comparison, 10 minutes of press-ups is thought to burn just 57 calories.
“Burpees are a fantastic full body exercise, incorporating most of the larger muscle groups in the body within a single rep,” explains Leo Savage, a personal trainer at Third Space gyms. “This makes the burpee a great ‘bang for your buck’ exercise when you are short on time and want to make the most of a workout. They are great for conditioning and muscle endurance, you can add them into most workouts as there is no need for equipment.”
If that’s not enough to sell you on the benefits of a burpee workout, it’s worth pointing out that a Brazilian study found lifespan was directly comparable to how easy test subjects were able to get up off the floor. In short, the easier you can get up, the longer you’ll live. Burpees, of course, require you to get up, and then some.
Today (according to Dr Axe) the ability to perform 41 burpees in one minute is deemed ‘excellent’, while ‘only’ managing 27 constitutes a ’poor’ fitness level. Which likely means that you’ve got work to do.
The Perfect Burpee
The unicorn of the fitness world, the perfect burpee is a near-mythical thing. The problem is that there are so many parts to it that the potential to get even a bit of it slightly wrong is high. To help you nail it, Savage suggests following a few guiding principles.
Start laying flat with your chest on the floor, your legs straight behind you and your hands palms down outside of your shoulders in a press up stance.
From there, push yourself up and tuck your feet underneath your body. Immediately jump up and touch your hands over your head.
As soon as you land, return to the first position with your chest on the ground and your legs straight. And repeat.
Video Example
To iron out any niggles in your form at this stage that could otherwise have a terrible effect on your posture, health, and overall mobility, Marriott has a few additional tips that focus on two main things: ‘ascent’ and ‘descent’.
Ascent
“Starting on your stomach, perform a push-up. While doing so, simultaneously thrust your hips up and bring your feet to your hands. When you aren’t fatigued, don’t push your chest up while your hips remain on the floor. Although, if you’re shooting for numbers of 50+ in a row, you’ll likely do so as your chest gets tired. Once your feet are at your hands, you should jump up like a rocket with your fingertips meeting at the crown of your head.”
Descent
“As you land, use gravity… don’t fight it. Land with your knees slightly bent, then quickly shoot your legs behind you as your hands touch the floor. If you land with your legs straight, you’ll use more energy in falling to the floor and fatigue quickly.”
Got the technique down? Good. Now let’s put it to use.
The Workout
Practice makes perfect, and variety is the spice of life, right? With that in mind, Savage’s burpee workout will not only help you improve your burpee ability, but break up the torturous monotony of forcing yourself through one rep after another until you collapse. Although we can’t promise you won’t still collapse. Enjoy.
Start Your Engine
“In your next full body workout, make sure you leave time for four sets of 10 reps of the below,” says Savage. “Rest for a minute between each set. No more.”
Following the EMOM (every minute, on the minute) protocol, complete 10 burpees per round for 10 minutes. Sound easy? It isn’t. In fact, you’ll barely catch your breath before you’re moving again, which is great for building cardio endurance and torching through calories.
To really get your heart pumping, you’re going to sprint for 100m, before going straight into five burpees. Sprints are known as one of the best fat burners, and by doing them back to back with the explosive movement of the burpee, you’ll force your body to switch gears throughout constantly. Give yourself a minute’s rest, then get back to your feet and bash out four more reps.
If you really want a challenge, go back to the start and run through the workout twice more. Your legs won’t thank you, but your man boobs will.
Level Up
“As you start to progress, you should increase the intensity with dumbbell exercises,” says Savage. “Hold a dumbbell in each hand for the whole set. Instead of jumping up when you stand, lift the dumbbells to your shoulders and do a shoulder press, before returning to the press up position for the next rep.”
The Final Hurdle
If you’ve got this far, it’s likely that you’ve learned to love burpees. They’re quick, force maximum energy expenditure, and are the best bodyweight exercise for searing through belly fat. To help you really burn out, though, Savage suggests finishing with an additional two-minute challenge, pushing out as many reps as you can.
Lay in the press up starting position facing a box. Perform a burpee as usual, but as you come to standing at the end of the rep, jump onto the box and hop over onto the other side. Turn around, and repeat. The explosive action of the burpee combined with a box jump will sap the last of your energy, but there’s nothing quite like it for boosting endurance, building all-over strength, and unveiling those abs
Manizz
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Manizz
Chelsea Vs Sivellia Kick-off Time
~5.7 mins read
How to watch Chelsea vs Sevilla as Frank Lampard's side get their Champions League season up and running with their Group E clash at Stamford Bridge
Frank Lampard will need to find a solution for Chelsea’s leaky defence when their Champions League campaign starts on Tuesday night.
Two of the Blues’ last three league games have ended in 3-3 draws.
They now welcome the Europa League champions to west London in their opening Group E clash, although the visitors go into the match off the back of a 1-0 defeat to Granada in La Liga.
Striker Timo Werner is starting to find his range - scoring his first Premier League goals at the weekend - along with Kai Havertz, who also netted.
Here’s everything you need to know about the Champions League group game.
What time is Chelsea vs Sevilla?
Chelsea ’s first Champions League game of the season kicks off at Stamford Bridge at 8pm on Tuesday.
Group E’s other match between Rennes and FK Krasnodar is also an 8pm kick-off.
Elsewhere, fellow Premier League side Manchester United get their campaign underway at 8pm too, when they play PSG.
Barcelona take on Ferencvárosi TC at 8pm, while Lazio host Borussia Dortmund.
Chelsea vs Sevilla TV channel and live stream
Chelsea fans can find Tuesday’s Champions League group game on BT Sport 3 from 7.15pm.
Those who have paid for BT Sport can also stream the game on the broadcaster’s app.
Man Utd’s trip to Paris will be on BT Sport 2 while the Champions League Goals Show will allow fans to watch the best of the action from all five 8pm matches.
Barcelona vs Ferencvárosi TC is on BT Sport ESPN.
Chelsea vs Sevilla odds
Get your head around this.
Chelsea have drawn three of their last four matches, have kept one clean sheet in five Premier League outings and face a Sevilla side who won their opening two La Liga matches of the season, deservedly drew at Barcelona then lost to a late Granada goal at the weekend only after resting four players ahead of tonight's Champions League test and playing with 10-men for the entire second half after a red card.
Yet Chelsea are Evens favourites with British bookies thepools.com, while Sevilla are 13/5 to win and the draw is 13/5.
We're all for patriotic punting, but we want to make money, too, and Sevilla's price is easily the more appealing.
Other prices to consider are the half-time result. All but one of Sevilla’s last nine UEFA fixtures have produced a drawn Half-Time result - and the half-time draw is 5/4.
While Chelsea have conceded in five of their seven competitive games this season, Sevilla have scored in four of their five competitive games but kept just one clean sheet - so Both Teams To Score looks a nailed on 8/13.
Timo Werner scored four goals in eight Champions League appearances last season and got off the mark in the Premier League on Saturday.
Adejola1
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Adejola1
I Needed Fresh Air Suarez After Stunning Atletico Debut
~0.8 mins read
Luis Suarez revealed he felt the need for “fresh air†before leaving Barcelona as he scored twice in a remarkable debut for Atletico Madrid. Suarez came on in the 70th minute at Wanda Metropolitano with Atleti 3-0 up against Granada thanks to goals from Diego Costa, Angel Correa and Joao Felix, while Saul Niguez had missed a penalty. A stunning cameo followed, with Suarez netting a brilliant double after providing an assist for his fellow substitute Marcos Llorente. ALSO READ: South African defence minister’s pay docked overuse of air force plane The 33-year-old was deemed surplus to requirements at Barcelona as the Catalan club look to rebuild under Ronald Koeman, but Suarez believes the time was right for him to move on. “Very good, very happy for the debut, for the three points,†he told Movistar. “When you make your debut and help the team with goals, you are always happy. “It is a moment in which I needed fresh air, it is important to change and accept it.
WeIcome to a club that has given me a spectacular welcome, the atmosphere is very good from the beginning and that is reflected on the field.
Read more at: https://www.vanguardngr.com/2020/09/i-needed-fresh-air-%e2%80%95-suarez-after-stunning-atletico-debut/
Read more at: https://www.vanguardngr.com/2020/09/i-needed-fresh-air-%e2%80%95-suarez-after-stunning-atletico-debut/
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