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Read the best articles about the hottest fitness products on the market. Learn more about the products you want to buy and make the right decision every time.

The Best Punching Bag Workout

When analyzing their workout options, few people think about punching bag trainings and their benefits. In most people’s eyes, boxing is simply an aggressive sport that will leave you with bruises.The Best Punching Bag Workout

In reality, punching bag workouts prove to be extremely effective and have nothing to do with professional or amateur boxing.

Unlike the actual sport, this type of training does not require a partner. A punching bag suffices during the entire workout, but it is even better is a trainer or a mentor can guide you by standing by the heavy bag.

Why you should work out using a punching bag?

Few people know that there are plenty of punching bag workouts that prove to be effective in the weight loss process. Also, it is good for muscle strengthening and mood improvement.

More than that, punching bag workouts are great cardio routines that can help both men and women boost their immune system and increase their metabolic rate.

Most individuals who have become fans of this training type also rely on it for stress decrease. The punching bag is the perfect candidate that will take punches without being hurt when your rage is almost incontrollable.

Punching bags help you burn a lot of calories, build your stamina, consume your energy and shape your body. Not to mention that, with the help of a mentor, you can learn self-defense techniques, too.

What is the best punching bag workout?

First of all, make sure that you have all the required equipment before starting to hit a punching bag. At first, a pair of boxing gloves and suitable footwear should suffice.The Best Punching Bag Workout

It is difficult to choose the best workout in this category, as it all depends on your strength, stamina, body weight and techniques. However, here’s a punching bag workout that is suitable for almost everyone:

  • 5 low kicks with the right leg
  • 5 high kicks with the right leg
  • 5 low-kicks with the left leg
  • 5 high kicks with the left leg
  • 20 straight punches with both hands, alternating right and left hand
  • 5 left hooks
  • 5 right hooks
  • 5 knee strikes, alternating the right and left knee

It is important to try not to make any breaks between the exercises. After the last knee strike you are allowed to rest and if you feel capable to continue, you can start over.

The Best Punching Bag WorkoutIf you are a beginner, one round is enough for you to get accustomed with the training.

If your level is intermediate or advanced, you should do a full training that is comprised of 5 rounds.  

A proper warm-up is recommended for increased resistance. Jumping rope exercises, stretching and running and ideal before beginning your daily punching bag workout.  

Punching bag workouts are great for those who want to keep fit, to improve their strength, their coordination and the stability of their core. Boxing enthusiasts can train using a punching bag to improve their boxing technique.

The great thing about this training type is that it can be performed at minimal costs, using minimal equipment, unlike other sports. It can be performed at the gym or in the comfort of your own home.

Top 10 Pre-workout Supplements

Having a workout routine is healthy for your mind and body, helps you have a balanced life and keeps you away from disease. But in order to obtain the best results, one should have a proper diet and should make sure that they get all the proteins and vitamins that their body needs.  Pre-workout Supplements

It takes a lot of energy and motivation to work out regularly, without losing your appetite for sports. Luckily, there are plenty of workout supplements that you can consume before every workout.

Pre-workout supplements give you energy and help you stay focused.  There is a variety of products that you can take, depending on your needs. Here are the main supplement categories:

  • Nutrients
  • Energy boostersPre-workout Supplements
  • Pump boosters
  • Fat burners
  • Brain boosters
  • Other supplements


If you train regularly, you have surely experienced laziness or a lack of motivation from time to time. There are times when you have no energy after a busy day at work or when you don’t feel strong enough.

If that is the case, pre-workout supplements will give you a good boost that will allow you to continue with your daily routine.

What are the 10 best pre-workout supplements?

Proteins and carbs – your body must take-in a large amount of calories 60-90 minutes before the work-out in order to gain the energy you need. Full meals combined with 25-50 grams of protein shakes are the perfect combination anyone should take into consideration. More than that, combining the meals and proteins with carbs in a 1:1 ratio is even better for your muscles.

Creatine – this is one of the best strength boosters ever. It helps you drive fluid to your muscle cells and gives you more strength. When looking for such products, make sure they contain creatine monohydrate.

Beta-Alanine – this is an amino-acid that gives you power and increases your stamina during your workout. Choose products that contain beta-alanine only from credible brands.Pre-workout Supplements

Caffeine – more precisely, caffeine anhydrous is a dry stimulant that is well-known for its ability to increase the strength and energy levels of sportsmen. Additionally, this supplement reduces the pain individuals experience when lifting weights.

Arginine – this is another amino-acid that transforms itself into nitric oxide, also known as NO. Its role is to help your blood vessels expand and allow more blood and oxygen, as well as nutrients to reach the muscles.

Capsicum – this supplement is made of chili peppers and helps you burn more calories, and therefore, more fat. Products that contain this fat burner are ideal for those of you who want to lose weight.

Tyrosine – products that contain this substance are good brain boosters that help trainers and trainees to be happier and more focused.

Choline – this is a nutrient and a neurotransmitter that signals muscle contractions, improves one’s memory and gives your brain a great boost.

BCAAs – products that contain this group of amino-acids are useful for those who need more energy. These substances skip the liver and target the muscles. Also, they help reduce the stored body fat.

Green Coffee Bean Extract – this supplement is natural and helps the body burn more fat in less time.

How to help flat feet when running

Millions of Americans confront with the effects and disadvantages of flat feet. Although it does not affect the body when standing, sitting or lying down, fallen arches can cause running and walking issues over time.flat feet running

Between 20 and 30% of the population deals with flat feet and there are individuals who are never aware of their fallen arch.

The arch of the foot is basically an elastic connection between the front and the back of the foot. Individuals with flat feet have tight and stretched arch that prevents them from walking or running correctly. This can lead to heel pain, tension, ankle swelling and even knee pain.

Luckily, there are plenty of ways to correct flat feet and even help the feet while running.

What can you do to help your feet while running?

Running is part of most people’s daily routines. If you are one of those people who experience pain or discomfort while running, than you probably have flat feet.flat feet running

Footwear plays a crucial role in helping the foot run correctly and prevent injury, which is why shoe manufacturers have been focusing on developing special outsoles.

Choosing the right footwear is easy if you know what to look for. First of all, you should look at your shoes and see if their sole is thinner on the inner or outer side. If you suffer from overpronation, then your feet roll inwards more than normal when running or walking. On the other hand, if your feet roll outwards too much, your feet are underpronated.

In both cases, you should be very careful when choosing the right footwear that is able to support your arch and help your feet deal with shock.

Except for choosing the right shoes, strengthening the feet is also important. There are plenty of ways of doing that by practicing yoga poses, wearing special pads, walking barefoot and more.

How to choose the right shoes?

If you are looking to buy running shoes for overpronation, then you should be looking for footwear that offers stability, motion control and good cushioning. Running shoes that are designed for overpronation usually have pronounced arches that provide the wearer with great support and a gap between the front of the sole and the knee.

These shoes are flexible and have thick soles that are made of rubber or foam.flat feet running

If underpronation is what you are experiencing, then you should be looking for shoes that can stabilize your ankle and help your rigid feet feel comfortable. The rear foot should be stabilized by thick or neutral cushioning, while the midsole should be softer.

Unlike overpronation shoes, underpronation ones don’t need such a high arch support, as it will make your feet roll outwards even more than before.  Instead, you need an inner sole that can push your feet inwards.


Both conditions can be treated and corrected over time, especially when various options are being considered. Even so, in the event that the feet, ankles or knees experience pain, asking for medical advice is the most appropriate thing to do.

Are aero road bikes worth it?

aero road bikes

There are several types of bikes available on today’s market, each designed for a different purpose. Although there are people who choose to buy some bike models just for the fun of it, most of the models are being designed in a particular way in order to give the rider various advantages. Today’s article discusses the value of an aero road bike, from a financial and a technical point of view.

Aero road bikes have been long discussed during the past years, as they are known to be faster than regular road bikes or light bikes. The question here is: is an aero bike actually faster? And if not, is it worth the money?

How is an aero road bike any different than regular bikes?

Aero bikes are aerodynamic two-wheeled vehicles that are meant to help ridvelocite-heliose faster, using various designs and technology. The main purpose of bike manufacturers is to reduce the aerodynamic drag of both the bicycle and the rider. Aerobars and handlebars are the two most important components that all manufacturers focus on when building aero bikes.

There are some slight differences that most people would not even notice when looking at different bikes, but they are extremely important during cycling competitions. For example, the difference between a road bike and an aero bike is that the handle bar does not curve down in aero bikes, as they do in road bikes. The aero bar is present on an aero bike and it is an extra bar that attaches to the main one, in order to offer the rider’s arms a stable position.

Moreover, aero bikes have higher gearing, disk wheels and shorter top tube.

Is an aero road bike worth it?

Many experiments have been conducted in order to determine whether an aero bike is faster than a regular road bike. But to be able to tell this, one should have the exact same body
position, as this is one of the factors that can slow down a rider. Conducting such experiments has led sportsmen to the conclusion that Custom aero bikeaerodynamics is not a myth and can actually help a cycling competitor ride faster.

The question whether or not an aero bike is worth the money depends on its purpose of use. If you are looking for a competition bike, it is worth investing in your success. On the other hand, if you are planning to use it for Sunday rides or to have fun with your family, maybe the investment is not worth it.

As all advanced two-wheeled vehicles are easier and more comfortable to ride, you will probably be tempted to pay more even though you know you don’t really need this kind of technology. If you are an experienced rider who does not participate to competitions but does love to have a great experience while riding the bike daily, aero bikes might be a great option for you. However, remember that these are not city bikes and riding them without proper clothing is not that comfortable.

Motorized vs. manual treadmill. Which one of for you?

Running at the fitness club

If you are trying to decide which treadmill model suits your needs best, know that there are plenty of aspects that you should consider, starting with you physical shape and ending with your budget. They are both designed with the common purpose to improve one’s cardiovascular activity, as well as help people exercise indoors.

Motorized treadmills, unlike manual treadmills, are powered by electricity and have a motor. They are often equipped with advanced consoles that have start and stop buttons, various training options and screens that display a large amount of data based on a person’s activity.

Manual treadmills don’t include a motor and use a person’s movements to start. They are cheaper, more lightweight and easier to move around.

They both come with advantages and disadvantages and are designed to fit different public segments with different needs. In order to decide whether you should invest in a motorized or a manual treadmill, you should analyze your lifestyle, your budget and your training needs.

When should you buy a motorized treadmill?

Motorized treadmills come with plenty of advantages and are more suitable for beginner and intermediate trainers than manual treadmills. They have the ability to track a wide variety of data from the heart beat rate to the intensity of the training. If you are looking to keep track of your physical activity, then a motorized treadmill is the best option for you.Manual treadmill and motorized treadmill

Electric treadmills also have the advantage of allowing the user to control the speed and incline level, as well as press an emergency button when they need to stop suddenly. Beginners usually require this type of features, as their endurance is not that high.

Motorized treadmills are usually found in gyms and they serve many purposes such as cardio workouts, daily runs, recovery trainings, outdoor running simulations and more.

If you are planning on buying a treadmill for home use, you should consider the fact that some products can be really expensive. More than that, they require a lot of space and a very stable surface to be placed on.

When should you buy a manual treadmill?

If you have a great physical shape and you like to be in control, then the manual treadmill is probably the best option for you. It is a low-cost device that can be easily stored in any home and it will save you a lot of electricity money.

Also, if you like to feel motivated while doing your daily workout, you should know that most sportsmen are motivated by the fact that manual treadmills cannot be slowed down easily and they require a constant effort.

In order to be able to exercise correctly on a manual treadmill without injuring yourself, you should have strong legs and a great balance. In case something happens and you are no longer able to run, you can’t just stop, except if you place your feet on the band’s sides. treadmill

Both manual and motorized treadmills are useful indoor training machines, but you should think about all the mentioned details carefully before buying one of them.


Are you looking for the best treadmill under $1000? Here is what you need to know

Are you looking to start your own home gym? Or you simply want to buy a treadmill for home use that will allow you to train daily without going to the gym?

If it’s your first treadmill, you surely don’t want to make a huge investment, which is why you should look for the best treadmills under $1000.

In this article you will learn the most important factors that should influence your decision. Also, you will find out which are the best places to look for treadmills under $1000.

How to look for a treadmill?

Choosing the right treadmill for your needs isn’t an easy task. When you decide to buy one for home use, you probably have some objectives in mind.Are you looking for the best treadmill under $1000

Either you want to lose weight, tone your muscles, have a healthy running habit or motivate your family to train more, you should do some research before buying it.

Before going to a local shop or buying online, start researching the best models on the market. See why they are so well rated and what makes them valuable.

If they are really expensive, search for the same specifications at cheaper manufacturers. Search for honest reviews online and sign up to one or two forums that are trustworthy.

Consider the available space you have in your home and try to be practical about this decision. If there isn’t too much space for such a machine in one of your rooms, go for foldable designs that will help you save a lot of space.

Once you found a model that you like and afford, search it at retailers in your area. It is best to try it first, in order to make sure that it is what you are looking for, that it is comfortable and easy to use and all the features are as advertised.

What to look for in the best treadmill for home use?

Even though you are on a budget, it doesn’t mean that you can’t buy one of the best treadmills on the market. There are a few must-haves that you shouldn’t ignore when looking for such equipment.Are you looking for the best treadmill under $1000

First of all, it should have a good motor with enough horsepower. Most runners choose a 2.0 HP motor because that is all they need. If you want some more power, you will have to extend your budget a bit. But the truth is that a 2.0 should be enough for home training.

The treadmill’s electronic features are really important, except if you are looking for a manual treadmill, which is not recommended for beginners.

Look for an electronic package that sounds practical and motivating. The quick start functions, monitoring and interval programs should be included in the best treadmills out there. Keep this in mind when doing your research.

The next thing you should think about is that the treadmill you will buy should be stable and should make you feel safe. It should be firm, its materials should look durable and it should have a good shock absorption system.

If you are looking to train efficiently, then you will want a treadmill that has an incline. There comes a moment when you surpass the beginner phase and you will want some more. That’s when an incline will be extremely useful and will help you take your cardio workout to the next level.

Don’t forget about the console’s pros and cons. An easy to navigate console with a large screen is easier to train with.

When looking at it, its use should make perfect sense. If its design and interface are not as user friendly as you expected it to be, it will not be of much help.Are you looking for the best treadmill under $1000

What warranty should you hope for?

When it comes to the warranty, things can get pretty tough. Buyers usually don’t inquire what parts are covered by the manufacturer’s warranty and how long it will last. They only think of it when they have issues with the treadmill.

Choose a treadmill that has lifetime warranty for the frame and at least 2 years for the motor, deck and belt and the electronics.

It is important to look for one that requires no maintenance at all in order to avoid being stressed out or asking for help.

Also, don’t forget about the safety features. You won’t get advanced safety features when you buy a treadmill at under $1000, but you can surely get the basics. A safety key, gradual speed increments, console grips and handrails are all you need to feel safe.

What should the console offer you?

Since you are buying an electronic treadmill, it would be a shame not to be able to use modern features that can make your training so much easier. In order to get the best out of your running routine, the console should be able to do a list of things.

First of all, it should have the required sensors that can measure your heart rate. Why you need this feature? Because by seeing what you heart rate is, you will understand if you are on the right Are you looking for the best treadmill under $1000way to reaching your goals.

This way, you can see if the intensity you use is good for you and if you’re making any progress.

The custom programs are a must. With such equipment you should be able to set programs that keep you interested and motivated. Also, you should be able to pre-set some of the programs you want to follow.

It must be intuitive and easy to use and should have large buttons. Also, should include an emergency button or another safety key.

What’s extremely useful in a treadmill for home use is the user ID that can help distinguish users. For example, if several members of your family use the same treadmill, you will want the machine to remember your preferences. Having a user ID can solve the problem immediately.

There are a lot of things that one should think about when buying a treadmill. But the most important ones are your safety and ability to progress when using particular fitness equipment.

And remember: you don’t have to limit your options just because you are on a budget. Look for the best equipment for your needs.

Pull-ups vs. Chin-ups. What’s the difference?

Pull-ups vs. Chin-ups. What’s the difference?There’s not a person in the world who doesn’t want to have beautifully shaped muscles. Actually, many people’s routines are based solely around this purpose. It’s nice to have a beautiful body that you dress-up in any way you want, that makes you feel good and that can contribute to your overall health.

This is why it is important to choose the right workout for your needs and to find the exercise that helps you grow natural muscles that help you become stronger and look amazing.

Pull-ups and chin-ups are popular exercises among fitness enthusiasts that have the ability to help you achieve those goals. Their great advantage is that one doesn’t require gym equipment in order to do a full workout. All that is needed for pull-ups and chin-ups is a person’s will and motivation and a pull-up- bar.

If you’re just starting to train and you know that you must take it slow, then you should start with either one type of exercise or the other. In order to figure out which one is more suitable for your needs, you must learn the differences between them.

In this article, we will present the main difference between pull-ups and chin-ups and the reasons why you should choose one or the other.


#1. Pull-ups

Pull-ups are well known since the ancient times for being that type of exercise that you can do independently of others and can still provide you with the strength you need. Also, it is known for its difficulty level and the world records that have been set by people who had sky-rocketing motivation.

Pull-ups are challenging exercises that require nothing more than a pull-up bar to perform a lot of variations. Simple or classic pull-ups are those exercises during which a person lifts their body off the ground, by pulling the entire body weight upwards. The palms grab the pull-up bar facing the trainee’s body and the elbows bend during the lifting movement. The exercise is simpler done than said.

There are a lot of pull-up variations for advanced trainers that involve raising the legs, releasing the bar from one arm, widening the grip and so on. All types of pull-ups have a single purpose: to strengthen the muscles and increase one’s stamina.

#2. Chin-ups

Chin-ups are often confused with pull-ups. Although from a distance all the motions look similar, the closer you get, the better you understand the difference. In reality, chin-ups are nothing like pull-ups, except for the fact that both exercises require a bar.

Chin-ups are, however, pull-up derived, as they imply pulling the body upwards, in the bar’s direction with reverse grip. The term chin-up comes from the pulling level that is required for this exercise to be performed correctly. When doing chin-ups, the trainee’s chin must reach the bar’s level.

Chin-ups help individuals contract their biceps more intensely, as well as their pectoralis major. This is the main reason why those who find themselves at an advanced training level chose chin-ups and other variations over classic pull-ups. At some point, everyone becomes “immune” to a certain type of exercise and a small change is always welcome.


Pull-ups versus chin-ups. The differences

As we said at the beginning of this article, it is important to understand the differences between two types of exercise in order to see which one suits your needs better.

Therefore, you should know that pull-ups are easier to start with if you are a beginner. But you shouldn’t worry about the number of muscles a pull-up puts to work, because recent studies have shown that both exercises contract the exact same muscles, but at different intensities.

The main difference between pull-ups and chin-ups is the grip. While in the case of pull-ups, a normal, natural grip is required, facing your body, in the case of chin-ups your hands reverse, your palms facing the room. Pull-ups and chin-ups are also known as overhand and underhand pull-ups.

The level of difficulty for each type is set by a series of factors. It’s not just the actual exercise that matters; it’s the speed, intensity, number of repetitions and your own body weight that play an important part during this type of training.

Therefore, the more you widen your grip during a pull-up, the more difficult it will become for you to do more repetitions. Also, the faster you will do them, the easier you will get tired.

Pull-ups are great for beginners who want to get in shape with an easier exercise in a shorter period of time. If this is your case, you can start by doing no more than 10 repetitions daily and then raise the numbers. Also, you can learn to do correct pull-ups by using a chair at first. Mount a pull-up bar at home or in your yard and start practising every day.

Chin-ups, on the other hand, are more difficult and can be easily done by intermediate or advanced individuals. The wideness, velocity and intensity of the training matter as much as in the pull-ups’ case, but even as regular exercises, they are a bit more difficult than classic pull-ups.


Pull-ups vs. Chin-ups. What’s the difference?Conclusion

If you’re not convinced about the difficulty level of pull-ups and chin-ups, the best thing you can do is to try them both and see for yourself what your real strength is. After that, you can start creating a workout plan that involves only one or both exercises.

No matter what you choose, one thing is for sure: you will notice that your shoulders, arms, core and legs become stronger and more toned after the first two weeks of training. You will even start to look different and you will feel better with every day that passes by.

Regardless of your gender, pull-ups and chin-ups are exercises that boost your cardiovascular system, your immune system, your mood and your looks. They are healthy for your mind and body and are worth the effort. If, at some point, you get bored, you can combine them with push-ups, rope jumping, squats or weight lifting.


Top 5 Best Tennis Shoes for Flat Feet in 2017

Top 5 Best Tennis Shoes for Flat FeetTennis is one of the healthiest, most pleasant sports that one can practice. If you’ve ever played tennis and you enjoyed it, you probably observed how challenging it can be and how many factors can contribute to the way you perform.

The speed and endurance are the main two factors that influence every player’s success on the tennis field. Learning the correct techniques and strategies takes a lot of time, but once you’re getting used to playing at an advanced level, you need more than technique in order to be better than your rival.

The shoes you wear play a very important role during a tennis game, which is why shoe manufacturers have focused their attention on creating the most efficient, comfortable and lightweight tennis shoes for all players. What’s even more important is the fact that there are especially designed tennis shoes for players with flat feet.

That is a huge advantage for someone who finds it difficult to run, walk, stop or concentrate on the game because of a foot ache or an uncomfortable sensation that simply doesn’t go away when wearing the wrong shoes.

What are the best tennis shoes for flat feet?

Here are the top 10 best tennis shoes for players with fallen arches, also known as overpronated feet:

#10. Asics GT 2000 – this model is available for both men and women and is highly appreciated for the consistent padding on the sole and around the heel. These shoes offer perfect support for the ankles and heels and are extremely comfortable to wear. They weigh 9.6 ounces and come with proper arch support. However, they are a bit narrow, so players with wider feet might not like them.

#9. Asics Gel Kayano ­­– another Asics model that is available both for men and women is extremely comfortable and highly recommended for tennis players. This type of shoe comes with a rubber role and an impact guidance system, FluidRide cushioning and very comfortable padding. These shoes are great for long-distance running, as well as for overpronated tennis players’ feet. They offer amazing ankle support and are some of the most stable shoes on the market.

#8. Nike Air Max Cage – these shoes have been especially designed for elite athletes with the purpose to offer them the perfect support and cushioning. They are extremely lightweight; they come with a wrapped tongue and a thick toe, as well as a flexible sole. The material that covers them offers amazing breathability. These are great shoes for tennis players who feel like they could use some more stability.

#7. Brooks Adrenaline GTS 15 – these shoes come with a gorgeous design that makes you fall in love with them from the first sight. They have a thick outsole that provides amazing adherence, just enough cushioning to feel comfortable in them and a level of responsiveness that is hard to find. It comes with a progressive diagonal roll bar for improved control and it has a saddle design that feels incredible.

#6. New Balance 860V4 – this model weighs 10.6 ounces, comes with great balance, a forefoot cushioning that makes running and stopping comfortable and efficient and the stability that every tennis player needs. These shoes are ideal for players with fallen arches, as they are flexible, but at the same time extremely supportive. They have a medial post, an extended ABZORB crash pad and an adherent rubber sole.

#5. Saucony Omni 13 – these shoes have quite a reputation for their affordable price and the comfort that they provide while running or playing. They weigh 12 ounces, slightly more than most similar models, but running in them is very comfortable. Their design focuses on supporting the heels and toes properly, especially during movement. The manufacturer insisted on the level of stability that these shoes offer, which makes them perfect for people with medium pronation. With a plush cushioning and a mid-normal arch, they help one perform great on the tennis field.

#4. Nike Lunarglide 6 – Nike bring to the market shoes that amaze the public with their design every single time. This model has a gorgeous design that is pleases both the eye and the feet. The outsole is thick, made of lightweight foam and is covered on the inside in responsive cushioning that makes walking and running comfortable. These shoes have a pressure map on the outsole that target traction and durability. Their mesh is nicely designed, durable and breathable. Also, the Lunarglide 7 is a good competitor, as suitable for overpronators as this model.

#3. Adidas Ultra Boost – this model from Adidas weighs 11.4 ounces, but it is suitable for overpronators and extremely comfortable especially during a tennis game. Their outsole is obviously longer than most running shoes’ sole, thicker and more stable. They include the Stretchweb technology for a neutral transition and the Torsion System for midfoot integrity. This model is one of the most comfortable on the market, although skeptics believe that the design attracts more than the functionality.

#2. Nike Zoom Odyseey – yet another model from Nike that delights thanks to its superior design and comfort. This model brings a responsive cushioning and enhanced stability that make fast running, long-distance running and tennis playing comfortable and efficient. These shoes offer players increased stability thanks to the triple-density midsoles and the dynamic support platform. They weigh 11.2 ounces, offer a smooth transition and long-lasting plush cushioning. Brooks Beast 14

#1. Brooks Beast 14 – although this model weighs more than any other we’ve mentioned in this list, exactly 13.9 ounces, it is one of the most comfortable pain-relieving shoes for tennis players with extremely flat feet. They were especially created for wearers with severe overpronation. Thanks to the diagonal roll bar and the BioMoGo DNA technology, they are able to provide comfort in any situation.  Their cushioning is thick and breathable, their mesh helps manage the moisture level of the feet and the midsole are highly adaptable to all motions. These shoes are great for road running and all sports that require good ankle and arch support.

What Are the Health Benefits of Riding a Stationary Bike?

Stationary Bike

The society we live in hides all kinds of toxic behaviors and situations. We are subjects to stressful jobs and incredible workloads. More than that, most of us lead sedentary lives that have terrible consequences over our minds and our bodies. This is the main reason why practicing sports regularly can practically be our salvation.

If you’re looking for a way to lose weight, tone your muscles or simply to stay fit without having to plan a complicated workout routine every week, then the stationary bike might be what you’re looking for.

Stationary bikes are complex equipment that can be found in every gym and more importantly, can be used in the comfort of our homes. Such a machine can bring one plenty of health benefits and can help achieve a variety of goals.

Keep reading to see what the health benefits of a riding stationary bike are.

Why use a stationary bike?

At this point, most people have access to a local gym and almost everyone has tried one. So we practically know the basics of a stationary bike that is so easy to use. All you have to do is jump on it and start cycling.

However, there is more to it than just the riding. Stationary bikes are excellent equipment for cardio workout and they are used in recovery programs for surgery patients or those who suffered severe trauma. They have a low-impact on your joints and can be used by almost everyone.

Stationary bikes are versatile and comfortable, and they serve a variety of purposes. But one thing is for sure: they are extremely good for your body and can help you switch your mood in just a matter of minutes.

Here are a few reasons why stationary bikes are so good for you:

  1. They are ideal for weight loss – nowadays, there are many ways to lose weight. Some are easier than others and some are very challenging. The stationary bike is one of the easy options. You can lose weight while watching a good TV show, reading a book or doing research for your job. The important thing is to maintain your pace and persevere.

 Stationary Bike

When riding a stationary bike, you burn a large number of calories, depending on your body weight and the intensity of your training. While burning calories, you also get to tone your muscles and strengthen your core, back, arms and legs. However, you shouldn’t expect for results in a week or two, unless you are motivated to train intensely and regularly.


According to the Harvard Medical School, a 125-pound person can burn up to 315 calories during a 30-minute training using a stationary bike. A 155-pound person can burn 391 calories, while a 185-pounds person will burn 466 calories.


  1. Stationary bikes are joint-friendly – if you have sensitive knees or joints, or you simply aged beautifully and you can’t take risks, a stationary bike will become a loyal friend. This equipment offers low-impact training and is suitable for everyone. Although, it is important to try to maintain a correct posture when riding if you want to achieve your goals.

From this point of view, a stationary bike is healthier than a regular bike, as regular bikes can be ridden everywhere and it becomes tempting to ride on off-road routes where a lot of bumps can get in the way.

According to the Arthritis Foundation, stationary bikes can help one alleviate the pain and lead a normal life.


  1. Stationary bikes are heart-friendly – all sports and training types are good for your health from one perspective or the other. However, not all of them can boost your cardiovascular and immune system in a matter of days. The advantage of stationary bikes is that they can be used for both light and intense cardio workouts.


Your heart and lungs become healthier and your overall physical shape becomes better. Your resistance grows quickly and you will notice that you can train more in less time. The American Health Association recommends a 30-minute stationary bike training every day for that matter.


  1. Stationary bikes are good for muscle strengthening – most people who want to obtain beautifully shaped muscles appeal to weight trainings more often than to such machines. However, the stationary bike can help you shape your body in an unexpected way.


The hamstrings, the thighs, the quadriceps and the core are mostly used when riding a stationary bike. The first thing you will notice after riding for about 10 minutes is that your leg muscles are tense, which means that you will burn a lot of calories and in time, will obtain amazing legs.


Except for the health benefits that a stationary bike provides, it is also extremely convenient. It is easy to use and transport, it can be placed in any room, giving its small size and it can be used anywhere.

There’s more: modern stationary bikes are so evolved, that they provide one with all the data they need regarding their activity. One can monitor their physical shape by having access to information such as the pulse, heart beat rate and number of calories burned over a long period of time.

The stationary bike is ideal for those who have a busy schedule and never have enough time to subscribe to a local gym or focus solely on practicing sports. If you are one of those people, then you should consider bringing your bike at work or at home.

Your lifestyle can become normal again, once you start including physical activity in it.  What’s even more impressive about riding a stationary bike is the fact that a lot of sensations such as the foggy brain, lightheadedness, confusion and constant sensation of tiredness start to disappear.

When practicing sports on a regular basis, you practically become happier, too. Your brain starts releasing a larger amount of “happiness hormones” and you start experiencing better moods.

Therefore, if you want to change your daily routine by including half hour trainings in it, you would better start looking for the best stationary bike for your needs.

Pull Up Bar, Ceiling or Wall-Mounted Chin-up Bar?

If you enjoy doing pull-ups and chin-ups, then you probably already have a pull-up bar or you use one at your local gym. Also, you might have noticed that there are plenty of pull-up bar models
available that can make it easier for you to train. In order to figure out which bar type is more suitable for your workout, you must try them all.Pull Up Bar, Ceiling or Wall-Mounted Chin-up Bar?

The classic pull-up bar, the ceiling bar and the wall-mounted chin-up bar are the three most popular pieces of equipment that sports enthusiasts prefer to work with. In this article, we will cover all of these models, trying to explain the differences between them and the situations in which they are more advantageous.

Once you know which pull-up bar serves your interest better, it will be easier for you to set a budget and prospect the market in an efficient way.

Keep reading to learn more about each pull-up bar type.

#1. The pull-up bar

The classic pull-up bar can be easily recognized as it is a simple horizontal piece of resistant metal, with padded, adjustable grips, less bulky than other models. It can usually be installed in doorways, on doorframes or between two close walls. The pull-up bar can also be a part of more complex equipment, especially in gyms, where it can be included in a power tower.

Classic, horizontal pull-up bars are easy to install and use, and they can be positioned almost everywhere. The most important thing to consider when installing one is the distance between the bar and the ceiling. This distance must be big enough to allow the trainee to do their pull-ups correctly, without being concerned about hitting the ceiling. Also, it is not recommended to place it near a corner, as it might get uncomfortable to train.

Except for the classic shape, the pull-up bar can be found in a snake or wave shape. These shapes are more ergonomic and provide a better grip. The main advantage of the classic pull-up bar is that it is mobile, easy to uninstall and disassemble.

#2. The ceiling pull-up bar

The ceiling mount pull-up bar, also known as ceiling chin-up bar is used for the same purpose as the classic pull-up bar, for a variety of exercises that involve pull-ups and chin-ups. Unlike the other one, this bar type is a bit more complicated to install. Just like any other mount, it requires additional accessories, such as bolts, bits and a power drill.

The main difference between the ceiling bar and the classic bar is obvious: this type must be installed on the ceiling, while the other one in the doorway. Ceiling mount bars usually require more than one person to be correctly installed. Also, a chair or a riser might be need, depending on how high you want it to be. It is important to install it properly for full stability and durability.

Unlike the doorway pull-up bar, this one can be installed almost everywhere. However, it might require a bit more space, as it is usually larger.

#3. The wall-mount chin-up bar

This chin-up bar type is similar to the ceiling pull-up bar, with the only difference that it is designed to be installed on a wall, using a wall-mount, and not on the ceiling. Its system is slightly Pull Up Bar, Ceiling or Wall-Mounted Chin-up Bar?different, but it isn’t difficult to install if you follow the step by step instructions. Just like the previous type, it usually requires two individuals and close attention.

It can be installed almost anywhere and just like the ceiling bar, it is usually sturdier and more durable than the classic type.

Its disadvantage is that it isn’t mobile and it isn’t so easy to uninstall and disassemble. Every time you want to do that, you need proper tools and a lot of attention. A power drill, some bits and wrenches are usually necessary for a pull-up bar installation.

Although this bar type is mostly known as a chin-up bar, it can be used for pull-ups, too, and not only. Knee raises, leg raises, hanging exercises for stretching and many more can be performed when you have this equipment available.

When it comes to the performance, the wall and ceiling mounted pull-up bars are more versatile, as most models come with different foam grips that can help the user perform a variety of exercises. If you are an advanced trainee, then it could be useful to have wider grips, too, as well as neutral grips that can be used for dips.

Most pull-up bar users claim that wall and ceiling bars are more comfortable to use and come in handy when they want to try out new challenges. Also, they are well-constructed and more stable than the doorway pull-up bars.

All of the described types are extremely useful on a day-to-day basis, especially if you are a busy person. They are a great addition for a home gym, too.

What should you choose?

Your choice depends on factors such as the space that you have available in your home or gym and your training needs. If you are a beginner and you just want to see if this is the right type of exercise for you, then you should go for a classic pull-up bar that you can immediately remove if it doesn’t suit your needs.

Another major concern should be the budget. Wall-mounted and ceiling-mounted pull-up bars are more expensive than horizontal bars, as they are sturdier. Moreover, they are made of high-quality materials. If you’re not sure how much you can invest in such equipment, you should probably go for the classic one.

On the other hand, if you’ve been through that phase where you have to get used to the pull-up bar and exercising with it, then a classic type will not be enough. The other two types give you the flexibility you need in order to do a lot of variations and workout the way you have planned.

However, no matter what you choose, you will find this piece of equipment will help you build the muscles and strength you have always wanted.

Punching Bag Workout for Weight Loss

When you want to lose weight, everything seems difficult. You have to eat less, exercise more and lead a balanced lifestyle. It is easier said than done, but there are so maPunching Bagny examples of people who
have succeeded to lose more than just a few pounds, that you actually have no excuse.

All you have to do is start exercising, even if it is for just a few minutes every day.

If you like to exercise but everything seems boring to you, then maybe it is time for a change of perspective. Forget about strict diets and fitness workouts and think about something different, such as a punching bag workout.

You can install one in the comfort of your own home or you can go to a local gym where punching bags are available.

Interested? Continue reading.

Is the punching bag workout for you?

Unless you have a poor health status that definitely excludes exercise from your daily routine, then the punching bag workout is suitable for everyone. It sounds rough, aggressive and difficult, but in reality it is none of those things.

In case you didn’t know, punching bag workouts aren’t all the same. Just like any other workouts, it has various difficulty levels. If you’ve never tried it before, it is better to start at a beginner level.

More than that, some punching bag workouts target your cardiovascular system, other your muscular system, the fat on your body and so on.

Therefore, all you have to do is decide if you want to make a change in your life and start throwing punches to that fat of yours.

How will punching a bag help you lose weight?

When you first think about it, it doesn’t make any sense, does it? Punching bags are for professional boxers who want to train in order to perfect their technique, become faster and stronger, right? Well, that is one way of looking at things.

But everyone can own a punching bag in their own basement, garage or home. A punching bag can help you exercise without using any other equipment. You don’t have to want to fight in order to be able to exercise correctly with a punching bag.Punching Bag

There is a large number of both men and women who choose this method because they enjoy it, it makes them sweat the anger out and it helps them become healthier.

This type of training can challenge your body in many ways, which is why it is a good choice for you.

If you are willing to learn how to hit the bag correctly and how to move around it, you can create your own personalized workout routine that will help you lose weight and spill your frustrations out.

In the “how” category, there are a lot of options. You can workout at a slow pace, trying to do interval or circuit exercises, or you can workout at a fast pace, trying to exercise as much as possible in a short period of time. You can exercise using your arms only, or your legs, too. It should all depend on the body part that you want to lose weight from the most.

Either way, a few things will happen for sure: you will sweat, you will train all of your muscle groups and you will lose a lot of weight in time. Think about the body part that you want to focus more on. For example, if you want to lose weight from your upper body, then you should focus on punching with your arms, as well as doing ducking stance changes.

Punching bag routine examples

There is no perfect punching bag routine that works for everyone. In time, you will figure out what’s the best workout for your needs. But for starters, you can try a few simple routines.

Make sure to wear comfortable sports shoes, comfortable clothing and boxing gloves. In case you don’t own a punching bag yet, you can simply imitate the punching motions. In that case, you don’t need the gloves.

Here’s an example of a punching bag workout that is suitable for everyone, regardless of their experience with this type of equipment.

  • 5 x low kick with the right leg
  • 5 x high kick with the right leg
  • 5 x low kick with the left leg
  • 5 x high kick with the left leg
  • 20 x straight punches (both arms)
  • 5 x left hooks
  • 5 x right hooks
  • 5 x knee strikes

Repeat the entire workout 2-3 times, depending on your resistance and goals.

Here’s another example that is recommended for intermediate or advanced trainees:

  • 10 x jab + cross
  • 10 x jab + cross + jab
  • 10 x jab + cross + upper cut (both arms)
  • 10 x jab + upper cut + hook (both arms)
  • 10 x jab + cross + shin block
  • 10 x left knee + right knee + jab + cross
  • 10 x knee + left front kick + right front kick
  • 10 x left shin block + right shin block +high rock
Warm-up and persevere

If you find it too difficult to workout using a punching bag, then you probably tried too hard. Slow down and pick another training routine. Perseverance is what often helps you obtain the results Punching Bagyou want.

It is important to warm up properly before you start the workout. Stretch, jump the rope, do some jumping jacks or cycle. Even a 5-minute warm-up is extremely important and significantly reduces the risk of getting injured.

Expect to see the first results in a few weeks. The first few days will be more difficult because you will start to experience a variety of sensations. Your body will start aching due to the lack of physical activity if you haven’t trained in a long time. After a few days, you will start getting used to the workouts and you will be able to train correctly.

No worries, though. You will start burning calories from the first training. After a while, you will also observe a change in your muscles’ aspect. Therefore, fight your fears and persevere!

Benefits of Riding a Single Speed Bike

When it comes to buying a new bike, the same question pops up every time: are you going to choose a multi-gear bike or a single speed bike? Are you looking for simplicity or for complexity?Single Speed Bike

Riding a single speed bike has its advantages and so does riding a multi-gear bike. But in most cases, you can only buy one of them. In this article, we will discuss the benefits of a single speed bike, helping you to figure out if such a model is suitable for your needs.

Single Speed Bike vs. Multi-Gear bike

The main difference between multi-gear and single speed bicycles is obvious: the first can switch between gears, while the second one only has one. Single speed bikes can be fixed or freewheel. If the image of a single speed doesn’t come to mind, think about a messenger’s bike. That’s it!

There are a few things that people love about multi-gear bikes. One of them is the fact that it has multiple speeds. This kind of bike keeps tension on the chain and allows riders to reach higher performances. It is ideal for those who ride at high speeds, as well as on sharp inclines.

On the other hand, single speed bikes are preferred by those who love simple things and use this two-wheeled vehicle to travel around town. If you are planning to use the bike as a means of transportation, you won’t need the multiple gears. They are simply not practical.

Single speed bikes are suitable for those who need to ride in areas with flat surfaces or low inclines. Also, they are ideal for those who need a mountain bike that won’t be stuck due to a broken derailleur.

Single Gear Ratios

They have a single gear ratio, no derailleur gears or hub gearing and they come in various models. If you do a little research while you are looking to buy a single speed, you will see that there are a lot of options: track bikes, mountain bikes, road bikes, cyclo-cross bikes or hybrid bikes.

Most people learn how to ride a bike on a single speed. Then, they change it with a multi-gear because it looks more fun and modern. But eventually, everyone wants to come back to basics.

Multi-gear bikes are more complex and therefore, they need more maintenance, while fixed bikes need almost no maintenance.

If you are looking to buy a bike that is easy to maintain and will involve almost no costs over time, single speed models are exactly what you’re looking for.

However, if you are in the search of a bike that will help you win competitions and you have an extended budget, multi-gear bikes are what you need to look for.

The benefits of riding a single speed bike

Although most cycling enthusiasts don’t see the point of buying a single speed bike, there are multiple reasons why it can be more practical than a multi-gear one.Single Speed Bike

Actually, it is extremely simple to choose a single speed bike when you know your priorities and you understand the fact that a multi-gear’s benefits aren’t useful in your case.

Taking into consideration the opinions of thousands of bikers who owned both singled speed and multi-gear bikes in the past, we have come to the conclusion that single speeds are preferred by those who want to train more efficiently.

If you are looking to ride a bike with the purpose of losing weight or toning your muscles, or even as a cardio workout, then single speeds are ideal. They put your entire body to work, they are more difficult to ride on inclines and they are much easier to repair should anything happen.

Simple is Fun!

When you own this type of bike, you forget about stretched cables, gear servicing, clogged up gears, chain slaps or frame chips. Very little maintenance means less money, which leads us to the conclusion that buying one of these bikes is cost-efficient on a long term.

Riding a fixed bike has become trendy in the past years because of the modern design that manufacturers tend to promote, the light weight and the usefulness in big cities. A single-speed bike is like a friend that’s not afraid to be honest. It shows your real performance when you’re training and it shows you its best qualities when you need to travel through town.

Single Speeds are Cheaper

Another reason why single speeds are popular is that they are cheaper than multi-gear bikes. Also, they are ideal for people who crave simplicity. Moreover, from a technical point of view, they are seen as more reliable and durable.

If your budget is limited, you are a beginner and you want to buy a new bike, you should know that getting started with a fixed bike is worth the effort. If you’ll ask an expert, they’ll tell you that single speed bikes can help a rider improve their technique, become stronger and teach themselves a higher cadence.

And if you try to ride on each type of bike, you will notice the same. The thighs and calves become stronger, your pedaling changes and you will start having a lot of fun.Single Speed Bike

Think about it. It is almost impossible to climb a hill riding a single-speed with the same RPM of a geared bike’s rider. Your bike practically forces you to slow down and build endurance. The effort grows, but so does your power.

One thing you certainly don’t think about when riding a single speed is that it has the ability to make you faster, because you become more powerful and your cadence adapts easier to the road conditions.

From a technical point of view, the way you ride a single speed bike isn’t only up to you. Modern bikes are manufactured using smart strategies for proper chain tensioning. So don’t think about it as a bike that lets you do all the work.

One thing is for sure: after a few weeks of riding a single speed bike, you can declare yourself experienced.

Cardio Rowing & Bodybuilding Workouts

When you first see this title, you probably think that the two exercise types don’t really connect. In reality, cardio rowing is a type of training that can complement the benefits of bodybuilding Cardio Rowingworkouts. In fact, it can be seen as a part of a bodybuilding workout that will help you reshape your entire body.

Cardio workouts can help one melt ridiculous amounts of fat, which is why they are so appreciated. However, cardio workouts shouldn’t be performed as standalone techniques for muscle shaping.

The reason is fairly simple: you want to lose a lot of weight, but you also want to tone your muscles, so that your skin doesn’t look flabby.

If that is your case, then you should learn more about the two workout types and try to combine them into a routine that works perfectly for you.

Is cardio rowing the right exercise for you?

Indoor rowing is one of the healthiest workouts. Although the rowing machines are often abandoned in gyms, they are extremely valuable. They offer a workout that has low-impact on your joints and that can help you burn a lot of calories.

The great thing about indoor rowing is that everyone can do it. The only thing that you have to do is to sit correctly on the machine and start rowing. You can do circuit trainings, interval trainings or you can simply row at your own pace for as long as you can.

Generally, a 1 hour workout can help you lose around 800 calories, depending on your weight and the intensity of the training.

The main reason why many people choose cardio rowing is that it boosts their cardiovascular system and increases their resistance. When rowing, the core, shoulder and arm muscles are mainly triggered. Also, your back and leg muscles get toned fast.

Rowing workouts can be combined with a variety of other exercises, such as weight lifting, push-ups, pull-ups and many more. Actually, you can combine this type of training with anything that makes you feel good, as long as it triggers the body part you want to work on.

If you want to start practicing a rowing routine, you should be ready to increase the resistance after a few days. It is the best way to reach your goals, as you get to push your limits.

What is the role of rowing in bodybuilding training?

Bodybuilding is a complex sports field. It involves a wide variety of workouts that are meant to help one develop muscle and mass in a balanced way, as well as to increase the strength and muscle Cardio Rowingcontrol.

Bodybuilders perform progressive resistance exercises and engage in activities that help them reach these goals.

You don’t have to be a professional bodybuilder to want to look like one. The looks of a bodybuilder come with other advantages, too. A well trained body is a healthy, strong and resistant one.

When you think of bodybuilding, the first thing that comes to mind is the fact there is a lot of weight lifting involved. However, in order to get those looks, one has to lose a lot of fat.

That is when cardio workouts are required. Before starting to build amazing muscles, you have to get rid of unnecessary weight. Also, it is important to keep combining bodybuilding exercises with cardio workouts in order to maintain a good body shape.

Interested? If yes, you should know that there are a lot of workouts that you can perform on an indoor rowing machine.

You can either choose rowing as a warm-up method or as a full workout that you can do when you’re taking a break from bodybuilding exercises.

Here are 3 rowing workouts that can help you lose fat:

  1. 30 seconds sprint workouts
  • Row at your own pace for 10 minutes
  • 15 x sprint for 30 seconds; rest for 30 seconds


  1. Pyramid workout
  • Row at your own pace for 10 minutes
  • Row 1 minute; rest 1 minute
  • Row 2 minutes; rest 2 minutes
  • Row 3 minutes, rest 3 minutes
  • Row 4 minutes; rest 4 minutes
  • Row 3 minutes; rest 3 minutes
  • Row 2 minutes; rest 2 minutes;
  • Row 1 minute; rest 1 minute


  1. 1 minute sprint workout
  • Row at your own pace for 10 minutes
  • Sprint 1 minute; Rest 1 minute (SR 26)
  • Sprint 1 minute; Rest 1 minute (SR 28)
  • Sprint 1 minute; Rest 1 minute (SR 26)
  • Sprint 1 minute; Rest 1 minute (SR 28)
  • Sprint 1 minute; Rest 1 minute (SR 26)
  • Row at your own pace for 2 minutes


Why should you start rowing right away?

After a while of exercising using weights or traditional machines such as indoor bikes, the stepper, the press and more, we all feel the need to diversify our workouts. The indoor rowing machine is a fun way to bring diversity into your daily workouts and have some fun.

Modern rowing machines have preset trainings that can help you reach your goals faster, are easy to use and have a low impact on your knees. The biggest advantage is that one gets to work out almost all muscle groups while rowing: the quadriceps, hamstrings, back, shoulders, abs, biceps, triceps and calves.

A rowing machine is not only incredible equipment for cardio workouts, but it also offers an effective strength-building training.Cardio Rowing

All rowing machines have performance and activity monitors that can help you observe your evolution. Also, these machines have a lot of settings that can
be adapted to your needs, such as resistance, speed, intensity and more.

To conclude, everyone should row during their daily or weekly trainings. Although indoor rowing has been underestimated for a long time, this type of training is as complex as it gets, is suitable for all ages and it can help one burn a lot of calories.

More than that, it is the perfect routine that one can integrate into a bodybuilding workout. Cardio rowing is encouraged especially in the case of natural bodybuilders who don’t appeal to steroids or other supplements for mass growth.

Top 5 Stair Stepper Exercise Machine Benefits

The stair stepper, that equipment we all see in gyms, on TV or in people’s homes is one of the things that best imitate the action of climbing. The full-sized stepper can help users get intense Stair Stepper Exercise Machinetrainings and is less complicated than other fitness machines.

The only thing you have to do once you’re on a stair stepped exercise machine is to adjust the settings and start climbing. It can be tiring and even exhausting if you are a beginner, but you can always slow down.

If you ever climbed more than 100 stairs then you know that your entire body is put to work during this activity. You might not feel your every muscle in your legs at first, but you will definitely start feeling the machine’s effects after a minute or two.

If you’re interested in starting to work out using a stair stepper machine, then you should know what the benefits of this type of exercise are.

Who can use a stair stepper machine?

Luckily, everyone is welcome to use a stepper. It offers aerobic trainings of various durations and intensities and has the ability to improve your heart activity.

If you’re looking for a low-impact workout but you are bored of the stationary bike, try this machine out. You will experience a whole new sensation and your muscles will start to burn soon enough, which is a good thing.

The stair stepper is a good choice for individuals who have bad knees, too. It has a low-impact on the joints.

However, if you have a history of knee injuries, you should talk to your physician about the decision of training using a stair stepper first.

Stepper machines are great for muscle development. They help you train your glutes, your calves, you thighs, hamstrings and arms. Depending on the machine you are using, you can try to perform a variety of routines that involve your arms and shoulders, too.

The stair-stepper is ideal for people who want to lose weight in a non-aggressive way. According to Harvard Health Publications, 30 minutes on this machine can lead to the loss of 180 calories in Stair Stepper Exercise Machinethe case of a 125-pound person (56 kg).  The more you weigh, the more you burn during training.

What are the main benefits of using a stair stepper?

Every piece of fitness equipment comes with a variety of benefits that you can take advantage of once you start training. There are general benefits that apply to all types of workouts, such as cardiovascular health, an increased energy level, a better mood, self-confidence, better sleep and appetite.

Also, there are benefits that not all fitness equipment can provide you with, such as muscular flexibility, muscular strength and weight loss, muscle toning and shaping.

The stepper is also one of the best fitness equipment that can fight obesity. It is easy to build a cardio routine when you have a stepper at your disposal.

Here are the main benefits of a stair stepper that everyone should know about:

  1. Weight loss

The entire body benefits from the advantages of a stair stepper. When climbing, you start burning more and more calories. When you reach a stage where you can push your limits a bit harder, it becomes easier to lose weight.

  1. Leg thinning

If you were looking for a way to get rid of bulky calves and thighs, this is one of the things that will definitely contribute to that purpose. Exercising every day on a stepper and stretching your muscles as much as possible is a simple way of getting thinner legs in a few months’ time.

  1. Cardio & Aerobics

When you see someone training on a stepper it doesn’t look like much. However, this machine is able to make your heart run like crazy and your muscles tighten, just like during an aerobics class.

  1. Glutes training

Are you one of those people who dream about having nicer buttock? The stair stepper is ideal for you if you want to strengthen and tighten those muscles. You will observe the first results in less than a month. Take it easy, though, you don’t want to experience muscle soreness too often.

  1. Back muscles strengthening

When training on a stair stepper, not only you will feel and look better, but you will also strengthen you lower muscles. This way, you will provide your spine with better support, your posture will improve and your back will hurt less even when sitting down for hours.


Other muscles that benefit from this type of training are the abdominal muscles, the calves, the quadriceps, hamstrings and the calves. The shoulders and arms are also being trained when using steppers with handles.

What to look for in the best stair stepper exercise machine?

In order to benefit from all the advantages we mentioned above, you must exercise on a high-quality stepper machine. Gyms are usually equipped with professional steppers, but if you decide to Stair Stepper Exercise Machine
buy one for home use, here’s what you should keep in mind:

  • The ergonomics – it is important to work out on an ergonomic machine that makes it easy and comfortable to exercise
  • The materials – you need a sturdily built stepper if you want to be able to use it for the coming years
  • The handlebars – the existence of handlebars makes it easier for you to support yourself with your hands and to train those arms and forearms
  • The monitor – modern equipment comes with advanced features that can help you monitor your activity and keep track of your heart rate, pulse, calories and more.
  • The adjustability – no person is like the other, which is why you want to make sure that you can adjust the machine for your own needs.
  • The size – if you want to buy a stair stepped for your home, you might to

consider the available space you have in your living room or home gym, because some machines occupy more space than you think.

  • The price – fitness equipment is often overestimated these days. Spend a little time researching before buying a stair stepper. Compare the specifications and prices and choose a product that is affordable and suitable for your needs

How to Set up Doorway Pull-up Bar

How badly do you want to shape your muscles, to become more powerful every day and to improve your stamina? Do you want it so badly that you would even take the gym home with you?Doorway Pull-up Bar

If you want it bad enough, then this article will be of help, as you will learn how to install a pull-up bar in the comfort of your own home. This way, you will be able to train even when you don’t have the time to hit the gym or when you feel too tired to do a full workout.

Pull-ups and chin-ups are exercises that help you develop amazing muscles in almost no time. Your arms, shoulders, back, abs and even legs can be beautifully shaped using nothing but a doorway pull-up bar.

There are a variety of exercises you can do at home, in any part of the day that will turn you into a fit person. All you have to do is install a pull-up bar at home and start training.

How to set up a doorway pull up bar at home?

If you want to install a pull-up bar in your home, you can choose between two types. The first is permanent, which doesn’t mean that you can’t remove it, but you will have to unmount it from doors, walls or ceilings. The second type is removable, which means that you don’t have to drill into your doorways. This type is easier to install, but not so durable.

When deciding to install a pull-up bar the first step is to choose which type you need. If you decide to go with the removable type, the installation process is easy and won’t give you headaches. All you have to do is install two brackets that will hold it properly or place it on top of the door frame.

If you want a permanent one, the process is a bit more complicated, as you have to keep in mind a variety of factors that will influence both its stability and durability and your performance.

Here’s the requisite you will need:

  • Pull-up bar package (includes attachment and installation accessories)
  • Stud finder
  • Tape measure
  • Drill

So far, so good! Follow the next steps to get your pull-up bar properly installed:

  1. Find a doorway that has a sturdy construction, preferably not near the corner of the roomDoorway Pull-up Bar
  2. Put the pull-up bar together if it came in pieces, just to be make sure that you know what it must look like when the installation is done
  3. Measure and drill holes for the brackets
  4. Insert the wall plugs if necessary
  5. Install the brackets using the drill and bolts
  6. Tighten up the screws and make sure the brackets are stable
  7. Install the crossbar
  8. Test the bar using a chair and your body weight
  9. Retighten screws if necessary

There it is! You have installed your pull-up / chin-up bar fast and easy.


How many types of pull-up bars are there?

It is important to pay attention to the pull-up bar model you buy, as they aren’t all the same. Some are designed for ceilings and walls and some for doorways. Also, there are different sizes and models and some might not fit your door frame.

Make sure that you know the measurements of your door before buying the pull-up bar.

Here are the main pull-up bars on the market:

  • Over-the-door bars
  • Telescopic bars
  • Wall-mounted bars
  • Ceiling pull-up bars
  • Standing pull-up bars (power tower)


What are the exercises you can do with a doorway pull-up bar?

The more you think about exercising with your pull-up bar, the more options will come to mind. There are plenty of ideas that can be put in practice when it comes to new challenges.

The most basic exercises one can do using a pull-up bar are the chin-ups, the pull-ups, the knee raises and the leg raises. You can diversify in plenty of ways by working on your grip and body position.

First, you must build the strength you need to perform new exercises every day.

Then, you can try a variety of workouts that include climber pull-ups, behind neck pull-ups, sternum chin-ups, negative pull-ups, resistance band pull-ups, reverse grip pull-ups and what not.

You can alternate with rope jumping, dips or push-ups to diversify your workout even more. There are no limits to what you can do when you have a pull-up bar in your home.

All you need is the motivation and a little time.

What are the benefits of the pull-up bar exercises?

Pull-ups have been used as a training method since the ancient times. They trigger plenty of muscle groups and help you develop an evenly grown upper body with nice shapes and healthy muscles.

Pull-up workouts are not as boring as it might look like. Many fitness experts prefer to build a cardio routine around a power tower or a pull-up bar than to use a treadmill, a stationary bike or a Doorway Pull-up Barstepper.

The main benefits of a pull-up bar workout routine are the following:

  • The entire upper body is properly trained
  • The intensity of the workout can be increased over time by doing more and more repetitions
  • There are many variations of pull-ups that one can try, so getting bored is almost impossible
  • Trainees get to lose fat and strengthen their grip


By now, you should be convinced that having a pull-up bar installed in your own home is useful, practical and very convenient. It occupies little space and doesn’t bother other family members, as it is positioned near the ceiling.

If you’re not convinced yet, you should at least give pull-ups a try. You can always go to the gym and see for yourself how your muscles react to these exercises. Also, you can talk to a professional trainer that can guide you through the process and indicate the most important benefits you can draw from working out this way.

Have fun while building an amazing body!


Best Mini Stepper Workout

Nowadays everything becomes smaller and easier to use. The entire world works on developing machines and devices that occupy less space and can be used everywhere.Best Mini Stepper

Mini steppers are smaller versions of the steppers we all know and are practical pieces of equipment that we can use in our everyday routine. They can be used at home, at the office and are easy to transport.

A mini stepper offers users a lot of benefits, from the advantages of a cardio workout to a considerable mood improvement. One can burn a lot of calories by using such equipment daily, which means that it is one of the devices that can help you lose weight.

Although many people own a mini-stepper, they don’t bother planning a routine that will help them get the best out of their regular workout. Using it without having a plan in mind isn’t a bad thing, but it might prevent from reaching the desired goals efficiently.

How can you get a good workout with a mini stepper?

Mini-steppers are ideal for small spaces and unlike full-sized steppers, they can be used while sitting or standing. Their greatest advantage is that they can be used while working. You can simply place them under your desk and workout while performing tasks such as sending emails, participating in a conference call etc.

There are plenty of workouts that one can integrate in their daily routine. Interval trainings are the best option for most people who want to exercise quickly and intensely. Pyramid trainings are also a good option. Climbing on the stepper without any rules isn’t a bad idea, either.

The best way to achieve your purpose using a mini-stepper is to spend between 150 and 300 minutes per week exercising. However, the mini-stepper can offer you the best results when you combine it with other types of exercise, such as running or swimming.

The warm-up is important when training with a mini-stepper. A 5-minute warm up is usually enough for you to get ready for the actual workout. You can warm up by climbing at your own pace, by stretching or by jumping the rope.

After the warm-up you can start training for about 30 minutes at a moderate pace. It’s your choice whether you want to leave it at that or you want to continue working out more.

Most probably, you will figure that out in time, once you see how your body responds to each training type.

The best mini-stepper workout

When it comes to working out, there is no general rule that applies to everyone. Weight loss, muscle toning, leg strengthening, they don’t happen overnight and can’t be achieved by everyone in theBest Mini Stepper same way.

Your body weight and shape, your stamina, your hydration level and your experience matter more than you can imagine. They are all factors that we must consider when planning our workout routine.

However, you should never doubt the fact that any mini-stepper workout can help you work out your glutes, your legs and even your arms if you decide to use resistance bands or adjustable weights. More than that, it has the power to improve your cardiovascular system’s activity.

Although there are many training types that are recommended by fitness experts, here’s one that helps most people stay fit:

  1. Set your resistance at the lowest level the first 5-10 minutes
  2. Exercise at your own pace for the first few minutes
  3. Increase the pace for the next 10 minutes (imagine that you’re jogging lightly)
  4. Increase the stepper’s resistance and exercise intensely for the next 3 minutes
  5. Rest by exercising at your own pace for 5 minutes
  6. Climb the stepper intensely for the next 2 minutes
  7. Rest
  8. Decrease the resistance and climb for another 5 minutes

This workout takes approximately 35 minutes of your time. It requires you to focus and wear proper training shoes. Unless you wear proper equipment during training, your feet will get tired much faster than normal.

Also, this type of training requires resistance features that can be adjusted by the user.

If you don’t have the time to do this training 5 days a week, then stick to a simpler plan that requires nothing more than to use the stepper at your own pace for a total of 1 hour during the day.

The benefits of using a mini-stepper

Except for helping you develop a balanced lifestyle, the mini-stepper is extremely useful in the following situations:

  • You know that you lead a sedentary lifestyle
  • You must get your cardiovascular system in order
  • You can see and feel that your muscles need to be toned
  • You want to lose weight
  • You sit or stand too much while at work
  • You don’t have the time to go to a local gym
  • You feel tired all the time and you lack energyBest Mini Stepper

Researchers at the Mayo Clinic have stated that working out for 2 hours a day using a mini stepper can help you lose 40 pounds in a year or even more. However, not all people want to lose weight.
It is good to know, though, that the mini-stepper can actually be effective when needed.

The mini-stepper doesn’t have to be used as single training equipment. It can be an alternative to other workout types and can bring diversity into your life. Also, if you are obsessed about the disadvantages of sitting all day at the office, it can help you relieve the guilt.

Having a mini-stepper at home is good for your body but also for your family’s motivation. Everyone in your house will want to try it at least a few times and will probably fall in love with this tiny equipment that can bring you so much satisfaction.

To conclude, your hamstrings, glutes and calves benefit from the use of the mini-stepper, as well as your circulation, your skin and your overall body weight.

Use a mini-stepper for at least one week and see how you feel. Also, don’t hesitate to share your experience with us.

Top 5 Pull-Up Bar Workouts

They say that your body is your temple. You have to treat it just like you treat any other thing that you’re passionate about: like your life depends on it.

Looking good, staying fit and feeling amazing isn’t just a conception of the modern world.

People from all over the world always wanted to look good. Maybe our ancestors didn’t have the machines we have access to today, but they had their ways of achieving their goals.

They taught us that simple and short exercises are the best for our bodies. There is no need to complicate our existence with strenuous exercises that have the same benefits as the simple ones.

Pull-ups are a part of this exercise category. There are various pull-up techniques that can be used to strengthen and shape at least 3 muscle groups at once on a  pull-up bar.

What are the best pull-up workouts?

If you want to grow natural, beautiful muscles, increase your strength and challenge yourself, then you should definitely start training using a pull-up bar on an everyday basis.

If you are a complete beginner, things will be tough in the beginning. If you are intermediate or advances, you already know how things are going to work. You have to rebuild your strength and then push your limits more and more every day.

Regardless of your training level, there are times when pull-up workouts can become boring. That is when you have to take up new challenges every day. You can start doing more repetitions, the same number of repetitions in less time or you can start doing complicated pull-ups that you haven’t tried before.

Here are the top 5 pull-up bar workouts that will turn you into a superhuman:


  1. The best pull-up workout routine that we can recommend once you got used to doing at least 100 of them in one day, is the following:
  • 5 sets of 12 wide-grip pull-ups
  • 5 sets of 25 standard pull-ups
  • 5 sets of 17 V-Bar pull-ups
  • 5 sets of 12 chin-ups

Once you get bored, you can go for more repetitions and even more sets. You will observe that your back, shoulder, arm and ab muscles are stronger and more visible.

  1. If you are over this kind of simple, yet difficult training, you can upgrade your routine to cardio. Do as many repetitions as possible in 1 minute. It sounds easy, but trust us, it isn’t.


  1. Should you want to push your limits even harder, the weighted pull-ups are incredibly helpful. You can add up some dumbbells that you can hold with your feet and a dipping belt. Wearing a weight vest is also an option.


  1. 100 pull-ups as fast as you can. It is up to you. If you decide that the 100 pull-ups can be done in one day, then so be it. Somehow, though, there are people who do them in less than 5 minutes and their body looks amazing!


  1. The pyramid training is fun and challenging, which is why most people love it. Start by doing 1, 2 and 3 pull-ups and proceed until you reach number 10. Then, start decreasing the number of pull-ups. It’s that easy!



What are the pull-up variations?

Everyone knows what standard pull-ups look like. But when you see someone doing mixed-grip pull-ups, climber’s chin-ups, they suddenly become your heroes.

It is normal to look up to people who can do all the pull-up variations, as they require a lot of strength, motivation and will. A healthy diet, protein cocktails and energizers are also required from time to time.

There are plenty of pull-ups that one can do to train the entire body. Some of the most popular are:

  • Standard pull-ups
  • Weighted pull-ups
  • Behind-the-neck pull-ups
  • Mixed grip pull-ups
  • Commando pull-ups
  • One arm pull-ups
  • Climber’s chin-up
  • Kipping
  • Sternum chin-ups
  • Muscle-up pull-ups
  • Assisted pull-ups
  • Reverse push-ups / inclined pull-ups


What are the triggered muscle groups?

Today’s gyms offer us so many options, that it becomes difficult to decide which workout type is best for our bodies. There are a variety of fitness machines and weights that await to be exploited. However, sometimes the simplest training is the best.

The great advantage of the pull-up training bar is the fact that it involves so many muscles. Every single muscle in your body can be stimulated when doing various types of pull-ups.

The best thing about the pull-up bar is the fact that users can add some attachments to it. This way, the number of different exercises they can perform grows substantially.

Here are the muscles that one uses during a pull-up training:

  • The trunk (also known as latissimus dorsi)
  • The arms (brachialis and brachioradialis)
  • The shoulders (the teres major, rhomboids, trapezius, scalpulae, deltoid muscles)
  • The abdominal muscles (rectus abdominis, sternum, erector spinae)
  • The pelvic floor
  • The hands and forearms

Believe it or not, some individuals become so caught up in the pull-up workout that they take it to extreme limits. This way, they get to set new world record and amaze everyone around them.

Mark Jordan, a 54-year old sportsman, who did 4321 pull-ups in 24 hours set a record that was registered in the Guinness World Record in 2016. Later on, the same year, a Marine Corps Veteran and CrossFit trainer set a new record of 5862 pull-ups in 24 hours. However, he is 17 years younger than Mark Jordan.

If you thought that only men were attracted to pull-ups, you were wrong! Women are, too! Irina Rudometkina, a Russian sportswoman set the record for the most consecutive chin-ups without dismounting. She did 48 consecutive pull-ups in December 2014.

Also, Alicia Webber set the world record for the most pull-ups in 1 minute. She did 39 pull-ups in August 2011. She also set the record for the most chin-ups in 1 minute in 2008, 2010 and 2011 and for the most pull-ups in 3 minutes.

As you can see, pull-ups can turn you into a good-looking, strong person, but also a passionate one who can set world records or simply push the limits far beyond your imagination.

Top 10 Stationary Bike Workouts

A stationary bike is one of those pieces of equipment that can help you work out when you have no other option. If Stationary Bike Workoutsyou don’t have time to go to the gym, the weather outside isn’t always friendly or you simply prefer to exercise in the intimacy of your own home, then the stationary bike is your next best friend.

Cycling helps you train even in the event that you have bad knees or your joints often hurt when trying to perform any other type of training. It has a low impact on your joints and modern stationary bikes have advanced control systems.

There are many ways in which you can exercise efficiently using an indoor bike. Here are some of the most popular stationary bike workouts:

  1. Cycling spin-ups

This interval training is simple and helps you boost your cardiovascular system in a matter of days. Moreover, it is one of those types of training that help you build a pace and exercise without having to think about the routines.

The training:

  • 2 minutes at 75 RPM
  • 2 minutes at 80 RPM
  • 1 minute at 85 RPM
  • 1 minute at 90 RPM
  • 1 minute at 90 RPM

Repeat this interval 3 times if you can. Stick to 1 interval if you are a complete beginner and consider doing a proper warm-up before you begin.


  1. 8-minute climb

This is a pyramid interval that will help you get used to cardio workouts and will help you burn a lot of calories in just 8 minutes. Play some electronic music while cycling on your stationary bike and enjoy yourself.

During this workout it is recommended to cycle at 8 RPE when sprinting and 6 RPE when resting.

The training:

  • Sprint for 10 seconds, Rest for 50 seconds
  • Sprint for 20 seconds, Rest for 40 seconds
  • Sprint for 30 seconds, Rest for 30 seconds
  • Sprint for 40 seconds, Rest for 20 seconds
  • Sprint for 50 seconds, Rest for 10 seconds
  • Sprint for 40 seconds, Rest for 20 seconds
  • Sprint for 30 seconds, Rest for 30 seconds
  • Sprint for 20 seconds, Rest for 40 seconds

Make sure that you warm-up for at least 5 minutes before beginning this interval.


  1. Heavy 6-minutes workout

This workout is ideal for those of you who don’t have a lot of time for training. In just 6 minutes you get to boost yourStationary Bike Workouts cardiovascular system and sweat the calories out for the entire day. Of course, if you feel like you can do more, feel free to repeat the workout during the day.

Keep the RPM between 60 and 80 and focus on the routine. At the end, you might feel like your heart is racing, but that’s a good sign.

The training:

  • 12 rounds of 20 seconds (maximum effort)
  • 10 seconds of recovery between the rounds

Keep the RPM to 60 if you are a beginner but no lower than that.


  1. 4-minute drill

If you enjoy working out in the shortest time possible and yet getting the best of it, then this is the perfect drill for you. Your muscular activity is boosted during this training and the tissues that connect your joints become stronger.

You need high resistance levels and a lot of motivation.

The training:

  • Pedal for 30 seconds at 60 RPM
  • Sprint for 20 seconds at 60 RPM
  • Rest for 10 seconds by pedaling at 40-50 RPM
  • Repeat 5-6 times

Choose a song that helps you motivate yourself. Sometimes visualizing a certain route is also very helpful.


  1. 28-minute spin

Should you have a little more time at your disposal, this workout is great. It doesn’t exhaust you of all your power like the shorter ones do, but it is still intense. It uses the 30/20/10 interval, just like the workout above.

Repeat the following interval 4-5 times, depending on your resistance, but don’t give up too fast.

The training:

  • Pedal for 30 seconds at 80 RPM
  • Pedal for 20 seconds at 90 RPM and 5 RPE
  • Pedal for 10 seconds at 9 RPE
  • Rest for 2 minutes by spinning at your own pace
  • Repeat


  1. 1 hour routine

If you are one of those people who don’t like to rush things up and you have your own, slower pace of doing everything, then this workout is better for you.

It takes 60 minutes to finish this routine, which means that your resistance level must be quite high. It is not too hard, but not too easy either. Enable your heart rate monitor and keep your pace under control.

The training:

  • Pedal at your own pace for 10 minutes
  • Pedal for 10 minutes at 50 RPM
  • Pedal for 10 minutes at your own pace
  • Pedal for 10 minutes at 90 RPM and observe your heart beat rate. Don’t push any harder when it reaches 80%
  • Pedal for 5 minutes until you observe that your HR has normalized
  • Pedal for 5 more minutes at 90 RPM
  • Recover for 5 minutes
  • Pedal for 10 more minutes at 90 RPM
  • Cool down


  1. Reverse Ladder

During this training you will begin with the highest RPMs and end with the lowest. You can increase your speed level and endurance when exercising like this. There are many ways to perform this workout. Here’s an example:

The training:

  • Pedal at your own pace for 10 minutes
  • Sprint for 60 seconds seated at RPM 110, RPE 8
  • Pedal at your own pace for 60 seconds standing, RPE 5
  • Sprint for 45 seconds seated, RPM 100, RPE 7
  • Pedal at your own pace for 45 seconds standing, RPE 5
  • Sprint for 30 seconds seated, RPM 90, RPE 6
  • Pedal at your own pace for 30 seconds standing, RPE 5
  • Sprint for 20 seconds seated, RPM 90, RPE 6
  • Pedal at your own pace for 20 seconds standing, RPM 5

Repeat once more if you can.


  1. Sprint Drill

This workout type is ideal if you have a rushed lifestyle and you are short on time. You can prolong it when you can, but it’s not essential to do it. Your movements will have to be fast and correct and you have to focus on your body.

The training:

  • Play a song with 3 intense refrains
  • Stay seated and breathe deeply, then start pedaling at RPM 75
  • Increase the speed after a few seconds
  • Recover between refrains
  • Sprint when the refrain begins


  1. One leg workout

It’s not a joke. This is actually a one-leg workout. However, you will be able to change the leg you pedal with. Medium resistance is required for this training, so don’t go higher.

The training:

  • Pedal for 10 minutes at your own pace
  • Isolate one leg for 30 seconds
  • Recover for 1 minute
  • Isolate the other leg for 20 seconds
  • Repeat 5 times
  • Pedal using both legs for as long as you can at 100-120 RPM


  1. 50-minute intervals

This workout is suitable for those who need high-intensity trainings, as well as for those who need moderate-Stationary Bike Workoutsintensity trainings. Make sure you warm up properly because this workout lasts about 50 minutes.

The training:

  • Pedal for 3 minutes at 90 RPM, RPE 5
  • Recover for 5 minutes
  • Pedal for 3 minutes at 90 RPM, RPE 5
  • Recover
  • Repeat 4-5 times

Choose at least one of the workouts above if you are just starting to create a routine and see how you’re doing.


Top 5 Recumbent Exercise Bike Benefits

It takes some time to decide what type of bike to buy when your main purpose is to build a workout routine. There are so many options on the market that sometimes you don’t even know where to start.

If you heard of recumbent bikes but you have no idea what their benefits are, keep reading this article to find out. It is recommended to know exactly what you’re buying if you want to get the best out of a cycling routine.

What is a recumbent bike?

If you’re not sure how a recumbent bike looks like, think about those odd bikes that have a reclining position. Recumbent Bike ExerciseRecumbent bike riders look like they are lying on a sofa, but they are still able to pedal.

This bike’s design is almost completely different than the upright bike and has an ergonomic shape that is said to be healthier for the human body.

Individuals can exercise using a recumbent bike outdoors and indoors, depending on the type of equipment they own. The recumbent bikes for outdoors have a slightly different mechanism than gym recumbent machines that are adjustable and have complex functions.

Both types are recommended for those who wish to exercise in an efficient way.

What are the advantages of a recumbent bike?

At a first glance, a recumbent bike looks weird and doesn’t express safety. Its angled position is nothing like a regular bike’s, which is why most people have a good laugh at first.

However, it is safer than the upright bike and way more comfortable.

These bikes were built to increase a rider’s comfort while riding and to give obese individuals a chance to work out easier than ever.

Here are the main benefits that one should take into consideration when looking for an exercise bike:

  1. Recumbent bikes don’t impact one’s lower back. The recline encourages a correct back posture and makes the entire workout experience more pleasant.Recumbent Bike Exercise
  1. They have an even lower impact on your joints than regular bikes.
  1. The seat is larger, which means that you have a better support during training
  1. They are safer thanks to the lying position. The risk of falling off the bike or getting the feet trapped in its pedals is much lower.
  1. They are ideal for individuals who suffer from neurological conditions as it is very easy to move while sitting on it.
  1. Recumbent bikes reduce the risk of pain in all trainees
  1. The body weight is distributed broader and the rider feels much more comfortable. Therefore, they can work out with ease.
What are the main differences between recumbent and upright bikes?

When looking at a recumbent exercise bike, you can observe immediately that the seat is larger than in upright bikes. Also, the pedals are placed in front of the body instead of under the body. The recumbent bike has a backrest unlike the regular bike that offers back support and makes riding more comfortable.

When using a recumbent bike, the rider sits into the bike frame, while when using an upright bike, the body sits above the frame.

Thanks to the size of the seat, the recumbent bike is much more comfortable and reduces spinal pressure.

Recumbent bike potential

Most people believe that workouts should be painful and difficult. Contrary to this opinion, physicians and fitness experts say otherwise. Both the recumbent bike and the upright bike have the same potential when it comes to burning calories or losing weight.

Muscle toning can be also achieved with both machines.

There is a psychological factor that sometimes prevents trainees from obtaining the best results during their training. Although the recumbent exercise bike is fun and comfy, that doesn’t mean that it should be a children’s play.

Well-planned routines must be followed when training with such a bike in a gym, at home or outdoors. Either you decide to simply pedal for half an hour or choose to perform interval trainings,   you should keep in mind that your body should feel the motions intensely.

Although recumbent bikes are popular among seniors and people who need to go through a rehab program, they are as healthy as possible and useful for young people with a good physical condition.

They are recommended for anyone who deals with bad knees, lower back pain, sensitive joints and more.

The most difficult part about training with a recumbent bike is the motivation part. Staying motivated is not exactly a breeze, because it takes some time to feel that you are actually working out.

The great thing about it is that you can both relax and train at the same time, which is rare in the world of fitness. Most workout types come with a lot of sweat, intensity, breathlessness. You always have to push harder to prove to yourself that you can do more.

That is not usually the case with a recumbent bike. On the contrary, such a relaxed workout makes people want to train for longer periods of time, without even noticing it.

What to know before you begin

The fact that this machine is comfortable and relaxing doesn’t mean that you shouldn’t prepare yourself every timeRecumbent Bike Exercise you train.

Therefore, choose proper training shoes that allow you to move freely and flexibly, as well as appropriate fitness clothing. Warm up for at least 5 minutes and make sure that you aren’t too tired when you exercise.

Maintain your body in a relaxed position and adjust your seat properly. Depending on the bike’s features, set the time, distance, speed, and resistance and make sure that you can monitor your heart beat and pulse.

Also, it is important to change your training strategy from time to time to avoid getting bored. Try out interval workouts or pyramid workouts to feel that your body is put to work.

If your chair isn’t comfortable enough, buy a gel seat to improve your position and the way you feel during training.

See how the recumbent bike training goes and think about the benefits we mentioned earlier when you start working out.

How to Choose the Best Stationary Bike for Your Home?

Stationary bikes can be found in any gym and are perfect for home use thanks to their small size and versatility. They fit almost anywhere and they can help one workout even on a bad weather or Best Stationary Bike for Your Homeduring a busy day, when there is no time left to go to the gym.

The main advantage of stationary bikes is the fact that it has a low impact on the joints. This means that they can be used by healthy individuals who train to keep fit, as well as by injured people who are looking for ways to recover faster.

Stationary bikes are recommended by physicians all over the world due to the multitude of advantages they offer.

They are good for one’s health, they are extremely helpful when wanting to lose weight and modern stationary bikes are equipped with monitoring technologies that help one keep track of their physical shape.

Why choose a stationary bike for home use?

We live in a world where speed and efficiency are everything. However, they can rarely coexist in the same context. If we want to move very fast, we can’t guarantee that things will be done efficiently. Especially in the fitness world, it’s better to keep things simple and take one step at a time.

That is the main reason why a stationary bike is useful in every home. We don’t always have the time to hit the gym, as we aren’t always in the mood to walk or drive there after a rough day at work.

Having a bike in the comfort of our own home can save us time and energy that we can invest in our training. Also, one has no excuse for skipping a training day when they have a bike at home.

Although the truth is that traditional bikes are healthier and they allow you to breathe fresh air and build a toned, nicely shaped body in a short period of time, stationary bikes are also very good for your body.

They can be used at any time of the day and night and their simple presence in a home can motivate other family members to start training in order to lose weight or simply for the fun of it.

What’s the best bike for your needs?

There are plenty of stationary bikes for home use, but some of them are also very expensive. If you don’t want to invest more than necessary, then you should think carefully about your needs and Best Stationary Bike for Your Homeyour budget.

The best bike that you can choose is one that feels comfortable, that is safe and easy to use. However, today’s market has a generous offer of modern bikes that are equipped with high-end technologies, such as wireless connectivity, advanced monitors, activity tracker, heart rate monitor, pre-set trainings and more.

If you are only looking for a basic stationary bike, you should be looking for a model that is sturdily constructed, that has an ergonomic design and that is stable.

But before making a decision, you should analyze all the bike types and choose one with a mechanism that is most suitable for your training needs.

The flywheel is one of the things that make the difference between several bike types. This mechanical device that is used to store the rotational energy is connected to the pedals and provides a certain resistance.

There are three main types of bike resistance:

  • Direct-contact resistance
  • Magnetic resistance
  • Air resistance (fan-based)

Bikes that have direct-contact resistance usually have plenty of resistance settings and an accurate rotational speed.

Bikes that have magnetic resistance don’t use friction at all, unlike direct-contact ones. This means that this type of flywheel doesn’t require maintenance or replacement, which is a big advantage. Electromagnetic induction is being used to provide the required resistance.

Unlike the previous two models, fan-based resistance bikes don’t require a flywheel, as their fan is connected to the pulley system. While the rider pedals, the fan starts turning, providing air resistance that can only be increased when the user pedals faster.

There is no rule regarding the quality or comfort of these 3 types of resistance. They are all great for a particular category of home cyclers. For example, if you prefer a smooth, stable resistance level, then the magnetic resistance is more suitable for you than the other types.

Basic or complex? Which style do you need?

For some people, the resistance type is the last of the concerns. Living in an era where all objects and devices seem to be interconnected, it is also important to be able to receive important data about your activity when working out.

Therefore, having a bike with a complex monitoring system can be as important as the bike’s design.Best Stationary Bike for Your Home

However, the cycling experience is always better if you pay attention to aspects that involve your personal comfort. A bike that has an ergonomic design is not only easier to workout with, but it is also safer for your body.

Also, the safety features are extremely important. Being able to stop the pedals whenever you have an emergency proves to be very useful. Therefore, focus your attention on key safety features, too.

In the event that you want to use a stationary bike for recovery purposes, you will definitely need an advanced monitor that displays values such as your pulse, your heart beat rate, the intensity of your training and more.

If you want to lose weight, you must focus on getting a bike that has cardio programs and that is very stable.

Stationary bikes are recommended for everyone, but especially when the cardiovascular system needs to be strengthened, when a large amount of calories must be burnt or when a training that has a low impact on the joints is required.

After researching online, the next step is to go to a local shop and jump on a few stationary bike types. This way, you will be able to determine which one is the best stationary bike for your home.