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Tag: fitness & exercise

  • The best gym leggings for every type of workout

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    Finding the best gym leggings is no mean feat. I should know. I’ve spent the past half decade trying. The main sticking point? The fact that there are so many activities you might wear your gym leggings for – and they have to be appropriate for them all. But we all know that owning the best gym leggings from the very best activewear brand is integral if you want to motivate yourself to move your body.

    When you feel your best, you perform your best – and therefore a pair of sports tights that don’t fall down, don’t turn see-through when you squat and fit you like a glove is guaranteed to make you feel great. So, whether you’re shopping for a morning spin session, a brisk walk with the dog, reformer pilates class, or lovely outdoor run, Glamour writers have been hard at work finding you the best gym leggings to shop this season.

    Of course, to the untrained eye, gym leggings can all look the same. But trust us when we tell you that they can vary wildly. It can be a little overwhelming to figure out what the best style, material, and colour is to invest in. After all, they’ll likely end up being one of the most worn and washed items in your wardrobe.

    To make sure you pick a pair that truly delivers, we’ve sought advice from some experts, and whittled down a selection of the best gym leggings worth considering this season, and don’t worry there are some plus-size options too.

    The best gym leggings, according to Glamour editors:

    What to look for in a pair of gym leggings:

    While we’re all for the matching sets that the TikTok girlies don to grow their glutes, there’s a lot of science that goes into gym wear. From Lioness players to Olympians, sportswear designer Lily Rice has dressed some of the world’s best athletes — and she firmly believes that fit trumps everything when it comes to choosing your ultimate legging.

    “You definitely want to try before you buy and don’t be afraid to pop a few squats and lunges before you purchase. Leggings should feel comfortable around the waist, too loose and you’ll be pulling at them after the first mile, too snug and you won’t be able to stomach wearing them again!” she says.

    “An adjuster in the waist is a great asset as it helps personalise the fit. Check the fabric is thick enough that you feel supported and covered. A good test is to hold the leggings in your hands and stretch the fabric, if white starts to show or if you can see through it when given a gentle stretch, then that fabric is way too thin. Make sure the front crotch fits comfortably too, a gusset (the small panel of fabric you get in the crotch of some leggings) can benefit the fit but it’s not vital in seamless leggings.”

    Align™ High-Rise Pant 25″ – various colours

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    Sophie and Georgia testing activewear in and around Covent Garden.

    ROMINA INTROINI

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    Sophie and Georgia testing activewear in and around Covent Garden.

    ROMINA INTROINI

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    Georgia Trodd wearing Sweaty Betty Power UltraSculpt leggings.

    ROMINA INTROINI

    Sweaty Betty Power UltraSculpt High-Waisted Gym Leggings

    TALA Sculpt Seamless Scrunch Legging

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    Karina Marriott wearing TALA Sculpt Seamless Scrunch leggings.

    ROMINA INTROINI

    How we tested the best gym leggings:

    From running your first 5K to unwinding in a yoga class, there are so many different ways to keep fit these days — so your leggings need to be versatile, long-lasting, and comfortable. So I, alongside my fellow shopping writers Georgia, Karina, Ria and Felicity, have put our top picks through their paces. We’ve tested them in a variety of activities like running, walking, spin classes, reformer pilates, barre, and good old-fashioned weight lifting in the gym.

    Every pair of leggings that made it into this guide is one that we’d be happy to recommend to a friend. We scored each pair based on fit, how flattering they were, how opaque they were, how well they washed, whether they actually stayed up during workouts, whether they were comfortable, what they were made from, and value for money. You can read more about how we test here.

    Why you can trust me:

    I have been a shopping writer for the best part of eight years – for six years at Glamour and for two years at other publications. During that time, I have tested hundreds of products in the fashion, beauty and wellness spaces – focusing particularly on activewear. I’ve attended press events, spoken to brand reps and exercised in everything I feature – so you could say I know more than your average gym go-er when it comes to the best kit to buy.

    Ahead, the best tried-and-tested gym leggings of 2025, according to Glamour gym girlies.

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    Sophie Cockett, Ria Wolstenholme, Georgia Trodd

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  • The Norwegian 4×4 workout could help boost your endurance

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    Because of this emphasis on endurance, McDonald says, the Norwegian 4×4 is most well-suited to “those people who are really trying to maintain maximum performance for a very long duration of time — your marathon runners, your triathletes, your long-distance swimmers.” McDonald uses it to help the tennis players he trains develop the skills necessary to play a full match at a competitive level.

    By contrast, “I would not suggest it for the beginners or even just your everyday gym-goer,” McDonald says. “Smaller-interval HIIT or Tabata-type workouts will be just as beneficial.” If you’re not persuaded by this argument (or just want to try the Norwegian 4×4 for the sake of joining in on the trend), check in with a healthcare professional first, especially if you have a health condition. “People with heart or lung conditions need to get medical clearance from their doctor, as there is high demand on the heart and lungs during this routine,” Dr. Jacob says. “Don’t go into it just assuming your heart can handle this,” McDonald adds.

    If you do get the green light, start slow, “with a shorter-intensity interval and increased time for your warm-up period,” Dr. Jacob says. “Those who are new to the workout [specifically] should begin with caution due to increased risk of injury as well.”

    What should you keep in mind as a newcomer?

    Don’t skip (or skimp on) the warm-up.

    Diving right into the first exercise interval might be tempting, but you’ll regret bypassing this initial step, according to Dr. Jacob. Not only does warming up help prevent injury, research shows it also makes your workout more effective, as previously reported. While any kind of warm-up is helpful, one that takes the form of a lower-intensity version of the actual workout — like a light jog if you’re planning to sprint on the treadmill — will deliver the best results. “It does help prepare the body a lot better,” McDonald said.

    Avoid going too hard too soon within an individual workout…

    Since the goal is to “sustain high intensity for the full four-minute interval,” McDonald said, it’s crucial to find a middle ground between pushing yourself so you reap the benefits and pacing yourself so you don’t burn out early on. If you’re running on the treadmill, for example, “you don’t want to just all-out sprint that first 30 to 60 seconds and then fade down in the back half,” he says. While it might take some trial and error, finding the right tempo will pay off.

    …or within the broader routine.

    If you’re eager to see results, you might be tempted to do the Norwegian 4×4 as much as possible (say, on a daily basis), but maintaining that sort of fast clip is neither sustainable nor advisable. “Working out too frequently every day or not resting can lead to overtraining,” not to mention a high risk of injury, Dr. Jacob said. In fact, HIIT workouts are only recommended two to three times a week, according to Harvard Health.

    Don’t take it too easy during the recovery intervals.

    “Those three-minute periods in between the high-intensity workout [intervals] should not be a walk in the park,” McDonald said. Just because they’re technically breaks from the high-intensity stuff doesn’t mean you should take advantage of them by coming to a full stop. Instead, McDonald said, “you want to keep your body moving at a decent pace” to maintain an elevated heart rate.

    Make hydration a priority.

    During the Norwegian 4×4, “you burn a lot of calories and you sweat a lot,” McDonald said. To make up for these pronounced fluid losses, make sure you’re drinking water or another beverage on a continual basis so you don’t become dehydrated (and if you feel thirsty, it’s already too late). Downing seven to 10 ounces every 10 to 20 minutes is a solid rule of thumb, according to both the American Council on Exercise and the National Athletic Trainers’ Association, as previously reported. “You want to make sure you’re properly fuelled for your performance and recovery,” McDonald says.

    Wear a heart rate monitor.

    Donning a device like a heart rate monitor isn’t always practical, but “definitely try to use one when possible,” McDonald said. Tracking your heart rate in real time will help you make sure you’re reaching the target intensity zone. Otherwise, “you could train underneath the targeted heart rate or even above,” potentially hurting the effectiveness of your workout, Dr. Jacob said.

    Listen to your body.

    It’s easy to try to tough it out to the end of a workout despite a flurry of warning signs, especially when the exercise interval is so deceptively short, McDonald said. Toxic gym culture glorifies pushing through discomfort, as epitomised in sayings like “No pain, no gain” and “Go hard or go home.” “But if your body can’t do it, your body can’t do it,” McDonald said — and no workout is worth endangering your health over.

    This article originally appeared on SELF.

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    Caroline Tien

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  • Exercise might be the natural sleep aid you’re seriously overlooking

    Exercise might be the natural sleep aid you’re seriously overlooking

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    In general, aiming for the government guidelines is a worthwhile goal if you want to reap many of the health benefits of exercise, including better sleep, Dr. Kline says. In the UK, that amounts to at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.

    But don’t stress if that feels like a lot: It’s likely that smaller amounts help, too.

    More research is needed — some of which is already underway — on whether simply being less sedentary improves sleep, as well as whether shorter or less frequent workouts can still have a positive effect.

    It’s also a case of where more doesn’t equal better, either. It’s clear that there’s also a point of diminishing returns, Dr. Kline says. Disturbed sleep is one symptom of overtraining, so if you’re pushing your body too hard or ramping up your activity level too quickly, it can backfire when it comes to rest and recovery.

    As for what types of workouts are best, the answer might just be: whichever you like!

    While many of the studies have focused on aerobic activities like walking and cycling, a 2018 review that looked at 13 studies featuring resistance training also found benefits of that for sleep quality.

    And mind-body forms of movement like yoga, qigong, and Tai chi also show promise.

    When you do them probably matters, too. The research on whether exercising at night can mess with sleep isn’t definitive, but there’s some evidence that intense workouts that end less than an hour before bed can indeed keep you up longer, perhaps by keeping your heart rate elevated or not allowing you to cool down quickly enough.

    So if late workouts are your only (or preferred) option and you have trouble sleeping afterward, you might want to try taking the intensity down a notch.

    Also, make note of other factors around your workout that might make a difference—for example, light, which strongly influences circadian rhythms.

    Exercising in a well-lit gym at night could disrupt sleep, Dr. Benjamin says. Meanwhile, getting outdoors for a morning workout could make you drowsier at night, since exposure to sunlight first thing can keep your body clock better aligned.

    And then there are the specific nuances that apply to your own body and lifestyle. “It can be trial and error for everyone to figure out how the timing and intensity of exercise affect their sleep,” she says.

    “Some gentle movements close to bedtime may be helpful, for example, if someone has a tight back,” she adds. “They may find that a gentle stretching or yoga routine helps them to sleep longer before their back bothers them when sleeping.”

    On the other hand, if you attend an evening running group, go for a few hard miles, and stay out afterwards for a beer, the combination of intensity, evening light, and alcohol might make it harder to fall or stay asleep when you get home.

    Consider exercise one way to try to solve your sleep issues.

    When Dr. Benjamin is helping a patient get to the bottom of sleep problems and how to relieve them, workouts are one factor she considers. “I ask what type of exercise they enjoy and how they fit it into their day,” she says.

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    Cindy Kuzma

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  • 7 best rowing machines for your home gym

    7 best rowing machines for your home gym

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    Providing a low-impact, full-body workout, rowing machines are one of the most efficient pieces of at-home gym equipment – targeting multiple muscle groups at once from your legs and back to core and arms. In fact, the famed WaterRower boasts that it’s possible to burn in excess of 1,000 calories per hour when used at maximum exertion. Impressive, huh?

    Yet, rowing machines still seem to be one of the least popular items in the gym – loathed mainly because there’s no option to ‘just take it easy’. Once your lower body is strapped into the footplates and your arms reach out for those handles, you know there will be no respite in a rowing workout. You can’t just walk like you can on a treadmill.

    Rowing machines also require proper technique; if you don’t know what you’re doing (or you’re a total newbie), this can be a challenge. Poor rowing technique often leads to discomfort – or, in worst cases, injury. But don’t let that put you off.

    There’s a whole new generation of luxe rowers worth your attention, and thanks to a surge in boutique fitness classes (famously rated by Brie Larson, the Princess of Wales and Hugh Jackman – Wolverine – himself), workout fanatics of all fitness levels are finally embracing indoor rowing. If you’re looking for a high-quality rowing machine to elevate your cardio workout (read: living room/spare room), keep scrolling for our top picks – which boast on-demand workouts, bluetooth connectivity, easy storage and a whole host of other fancy functionalities.

    Meet the experts:

    The best rowing machines 2024 at a glance:

    Is a rowing machine worth having?

    There’s a reason rowing machines are loved by both CrossFit and OrangeTheory buffs alike. They’re an easy-to-use and enjoyable way of reaching your fitness goals, and use a huge 86% (!) of your muscles during every rowing experience (in comparison to the 44% used when cycling). Pretty impressive, hey?

    Michael Browne, a rowing instructor for leading at-home interactive fitness technology providers Echelon Fitness, told us: “86% of your body’s muscles are engaged; arms, back, abs, obliques, quads, calves, and glutes are all involved, building muscle definition. Unsurprisingly, a rowing machine is a fantastic tool to burn calories, which simultaneously benefits our cardiovascular health.

    “Another advantage of rowing is that it doesn’t add additional strain on our joints, such as our hips, ankles, and knees, because it’s low impact. Additionally, there is a seemingly meditative effect that rowing can have due to the calming effect of repetition on our bodies while also relaxing our minds.” Sold? You bet.

    After more fitness and exercise content? Head this way for the best protein powder for women and over here for yoga mats. We’ve also reviewed the best exercise bikes, best treadmills, yoga pants, meal prep containers, running shorts, running jackets and fitness trackers.

    Scroll for our full pick of the best rowing machines 2024 to get your Olympic rower on.

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    Alice Barraclough, Ally Head

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  • I quit my boring gym membership and took up hot yoga instead

    I quit my boring gym membership and took up hot yoga instead

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    I was also getting used to the heat (around 35-38 degrees celsius), when I walked into the studio, it felt cosy, rather than like I was stepping into a sauna. For each class, I took my own yoga mat, a full-sized towel, a hand-towel to dab my sweat away and a BIG water bottle – all absolute essentials. The studio has mats, straps, blocks and water available if you need it.

    The Good Rooms offer a variety of different classes including; FLOW- your generic vinyasa flow, BLISS – a calming class, RESET – a class done mostly on the floor and one of my personal favourites, YIN AND GONG – 45 minutes of slow yoga followed by a 25 minute gong bath. One of which actually had me uncontrollably giggling to myself. Sound baths are supposed to send you into a euphoric state of meditation, but during this one class, at least three people fell asleep and snored the whole time. Apparently, this is quite common with group sound baths. Other than that, these classes were so calming and they really did send me into deep relaxation.

    When I’m just at the gym, I barely pay any attention at all to my breathing. The Hot Yoga instructors would encourage you to breathe in a certain rhythm that matches the positions and speed. This meant I was paying much more attention to my body than I usually would. Each pose gives you a chance to feel stretching, cramping, shaking – what needs more attention, where do I need to send my breath to.

    FatCamera

    While it was amazing to feel the physical benefits of hot yoga and feeling the thrill of hundreds of calories burning away each time, it was the mental benefits I valued the most. I’d never usually set any time during the day to be alone with just my thoughts, I’d usually be watching tv or scrolling through TikTok. The no-phone rule, that at first I wasn’t sure about, became something I actually highly appreciated. The fifteen minutes before each class, lying flat (savasana pose) in silence, gave me some clarity over my thoughts. I allowed thoughts to come and pass me by, putting them to the side to give myself some headspace. It was this that was missing in my regular gym membership.

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    Chelsea Hughes

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  • I ran a half marathon. Here's what I wish I'd known and what I learned along the way

    I ran a half marathon. Here's what I wish I'd known and what I learned along the way

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    At nearly the halfway point, I received some welcome encouragement from a spectator: “Great, halfway there already”. The two boys behind me and I unexpectedly formed a motivational and running trio and my family stood at the side of the road with an isotonic drink and cheered me on.

    My father promised to ride alongside me on the bike for the last 1.5km, just like in our training runs together, and from then on the time didn’t matter. The idea that being there was everything carried me to the finish line laughing, where I saw one of my oldest friends cheering me on there, 30 minutes later than planned and far from any kind of best time. Done: 21.1 kilometres – not for time, but just for me.

    So will I run another half marathon? Yes! I have to admit that in the weeks after the race, I put my running shoes on the shelf and took out my neglected hiking boots, but in 2024 I’ll certainly be training for another.

    What I learned about myself and mental strength

    Sometimes, inevitably, all I can hear in my mind is “Don’t do it, stop, it’s too exhausting.”

    But you can get rid of it by focusing on how long and how intensively you have trained for this one day. By throwing all your own expectations of a certain running time overboard. By simply getting on with it. And by having someone along the route to cheer you on, someone who is not only there at 8km, but also at the particularly intimidating 17k, even better if they have a drink and smile on their face at the point.

    I’ll admit that at 13km I would have liked to give up, but the “I can do it!” and the “You can do it!” from my family helped prove me otherwise, and I just kept running (and even walked in the middle).

    What I learned about myself was that I can trust myself and my body. I know that with enough lead time, I can run a half marathon for myself without music in my ears and without a running buddy. Just me, just the forest, my regular breathing and 21km.

    Honest tips for running a half marathon

    With enough preparation and training, almost anyone who is physically fit can run a half marathon. Equally, maybe it doesn’t need to be 21km, maybe 6 or 10 is plenty to get started with? Try it out! Either way, find out which route, which shoes and which surface suits you best and then get running. Don’t forget to stretch after every run, otherwise you could end up with sore muscles and, in the worst case, injuries.

    Two female athletes celebrate after completing a marathon in the nature.lechatnoir

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    Ursula Schmied

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  • I did EMS training twice a week for a month, and here's what happened

    I did EMS training twice a week for a month, and here's what happened

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    EMS training (or Electro Muscle Stimulation training) promises the equivalent of four hours of HITT exercise in just twenty minutes. Is the hype real? And can you really shortcut your exercise regime so dramatically? GLAMOUR’s Emily Maddick worked out twice a week for a month at E-pulsive at Repose in Kensington, where they specialise in EMS Training – here’s her diary.

    I’ve just finished my first ever EMS Training session; I’m drenched in sweat, purple in the face, semi-naked in the (small) changing rooms when who should I bump into but none other than Poppy Delevingne. Possibly one of the last people you could ever wish to see in such a state. But I am on a high, buzzing from this extraordinary workout experience – and as we get chatting, it turns out that Poppy is also a fan, telling me that she swears by an E-pulsive session on top of her regular workout regime ahead of a modelling job or a red carpet event. So, if it’s good enough for one of the UK’s top models, I’m in.

    For nearly 20 years I have been a big runner, but recently at age 42, my knees have been playing up and I haven’t been able to run as much as I used to, which was between 10k – 15k a week. Not running is affecting my mental health, and I am noticeably more anxious and grumpy. I love swimming – which I do at least twice a week – and I also try to go to the gym a couple of times a month. I still want to increase my cardio, yet am also time poor, so the thought of achieving the equivalent of a four-hour HITT session in 20 minutes is incredibly appealing. But also, I am sceptical. Can this really be true? And is it healthy?

    How does EMS training work?

    EMS utilises electrical impulses to stimulate muscle contractions, enhancing the effectiveness of traditional exercise routines, such as lunges, squats, sit ups, core and weight work. These contractions are similar to the signals sent by our own central nervous system to the rest of our body. The electrical current flows throughout your muscles and the contractions reach deep fibres of muscles you didn’t even know you had.

    During an EMS training session, you wear a special suit embedded with electrodes that cover all the major muscle groups: arms, abs, back, thighs and knees. As the electrical impulses are transmitted, the muscles contract and relax at a very high speed, engaging a higher percentage of muscle fibres compared to conventional workouts.

    The intensity and frequency of these impulses can be adjusted to target specific muscle groups and dialled up or down by your trainer. This intense muscle engagement creates a more challenging and effective training session, even with minimal external resistance.

    What are the benefits of EMS Training?

    EMS can aid in building strength, increasing muscle mass, and improving overall fitness levels. The controlled muscle contractions also help to improve blood circulation and metabolism, promoting better cardiovascular health and potentially helping weight management. It also drastically cuts your workout time – with a 20-minute session being equivalent to several hours of traditional training.

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    Emily Maddick

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