This SA rugby great serves as proof that athletes can reach their peak, regardless of age, given the right foundation. Stefan Terblanche, a recognizable figure among rugby fans, demonstrates remarkable longevity as a player. With numerous caps for both the Springboks and top teams worldwide, he shows no signs of slowing down even at the age of 48. As he prepares to enter his fifties, he feels better now more than ever. In our current Fit at Any Age issue, available nationwide, we had the opportunity to sit down with this rugby legend and uncover the secrets behind his enduring success and physical vitality.
Here, we observe the former rugby legend as he engages in various cardio activities, such as interval running and the kettlebell snatch that you can easily try right now.
Interval Running:
- Warm-Up: Begin with a light warm-up to prepare your body for exercise. This can include jogging or brisk walking for about 5-10 minutes, gradually increasing your heart rate and loosening up your muscles.
- High-Intensity Interval: Choose a predetermined distance or time for your high-intensity intervals. This can vary depending on your fitness level and goals. Here’s a common interval structure:
- Sprint: Start running at a fast pace, close to your maximum effort, for a specific distance or time. This could be, for example, a 200-meter sprint or a 30-second all-out effort.
- Recovery: After completing the high-intensity sprint, slow down your pace significantly or even walk to allow your heart rate to lower and recover. The recovery period can vary, but a common guideline is to aim for a 1:1 or 1:2 work-to-rest ratio. For example, if you sprinted for 30 seconds, you could recover for 30 seconds to a minute.
- Repeat: Repeat the high-intensity interval followed by the recovery period for a predetermined number of repetitions. The number of repetitions can depend on your fitness level, goals, and workout length. Beginners may start with 4-6 intervals, while more advanced individuals may perform 8 or more.
- Cool-Down: Once you’ve completed your desired number of intervals, it’s essential to cool down. Gradually decrease your pace and intensity, allowing your heart rate to return to normal. You can finish with a few minutes of light jogging or walking.
READ MORE: 7 Reasons Why Running is Important for Your Health and Wellness
Remember, it’s important to listen to your body and adjust the intensity and duration of your intervals based on your fitness level. It’s always a good idea to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program, especially if you have any underlying health conditions or concerns.
The Kettlebell Snatch:
- Starting Position
- Stand with your feet shoulder-width apart and the kettlebell on the ground in front of you.
- Hinge at the hips and slightly bend your knees, maintaining a neutral spine.
- Reach down with one hand and grab the kettlebell handle, palm facing your body.
- Hike and Swing
- Pull the kettlebell back between your legs in a hiking motion.
- Explosively extend your hips and swing the kettlebell forward, using the momentum generated by your hips.
- As the kettlebell swings forward, keep your arm straight, and let the kettlebell float momentarily at chest level.
- Transition
- As the kettlebell reaches chest level, initiate the transition by pulling it toward your body.
- Simultaneously, quickly rotate your hand and punch your hand through the handle, so your palm is facing outward.
- As you punch through, allow the kettlebell to rotate around your wrist and secure it in the overhead position.
- Lockout and Stabilisation
- At the top of the movement, your arm should be fully extended with the kettlebell directly above your shoulder.
- Keep your core engaged, shoulder packed, and forearm vertical.
- Pause momentarily to stabilize the kettlebell overhead before moving on to the next repetition.
- Lowering the Kettlebell
- To lower the kettlebell back down, hinge at the hips and slightly bend your knees.
- Allow the kettlebell to swing back between your legs while keeping your arm extended.
- Repeat the movement by hiking and swinging the kettlebell between your legs, then transitioning and locking out overhead.
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Remember, it’s crucial to start with a weight that you can comfortably handle to maintain proper form and avoid injury. If you’re new to kettlebell exercises, it’s recommended to learn from a qualified kettlebell instructor or certified fitness professional to ensure you perform the snatch safely and effectively. Get your July/Aug copy now here.
