Pregnancy is one of the most rewarding times of anyone’s life; however, it puts an unimaginable amount of strain on the body. While most people simply think about the weight gain, morning sickness, and fatigue, there is much more wear and tear that goes on inside the body, including losing muscle tone. For expecting moms who already worked out before their pregnancy, prenatal workouts may not seem all that different until they hit the second trimester. Those who are adopting a workout routine during their pregnancy, after clearance from a doctor, may find their pregnancy becomes more comfortable after beginning a workout program. One of the best workouts any woman can complete while pregnant is rowing. Read on to learn why rowing is perfect for pregnant women and how it can make working out fun again, no matter how far along one is in their pregnancy.
There are numerous ways rowing can benefit a pregnant body. From being low impact to stabilizing one’s mood, the following benefits are just some of the things one can expect when they add rowing to their pregnancy workout routine.
Bouncing and jiggling may not seem like a big deal when someone isn’t pregnant; however, it can be deadly for pregnant women (as well as uncomfortable and painful). Pregnant women are carrying a fair amount of water weight in addition to the baby. When one completes a strenuous exercise, they’re not only setting themselves up for a painful experience, they’re potentially risking damaging their muscles in an irreversible manner. Because rowing is completed entirely sitting down, this low-impact exercise prevents those who are pregnant from damaging their body or their baby.
Pregnant women often report feeling out of breath, even when completing simple day-to-day activities. One of the best ways to improve breathing is by practicing cardio. Cardio workouts, like rowing, will make the lungs expand while getting the heart pumping, ensuring that pregnant women and their babies get much-needed oxygen. Furthermore, practicing cardio while pregnant ensures that weight gain is kept to a minimum rather than spiraling out of control.
While many pregnant women will choose to focus on cardio to keep their weight down, strength training helps with weight management as well. However, strength training offers benefits beyond weight management, including, reducing the risk of developing or lowering the severity of Gestational diabetes, reducing lower back pain, and improving the baby’s fetal development. Furthermore, strength training, especially when one has focused on the core, can make labor significantly easier. Not only will labor pains decrease, people who strength training will also have an easier time pushing when the big day comes, oftentimes reducing their labor time. Finally, a proper strength training workout can hope anyone’s post-natal workout routine as well, preventing muscle mass from severely decreasing.
Between cardio and strength training machines, many people can feel overwhelmed with the seemingly endless number of gizmos and gadgets the fitness world provides. While these machines have a purpose, they can be confusing to use, especially when trying to navigate a pregnant belly. However, a rowing machine is incredibly easy to use, allowing pregnant women to work out without the hassle of other machines. As an added bonus, a rowing machine provides a full-body workout, meaning users won’t have to move from machine to machine to work out their entire body.
As stated above, rowing machines provide a low-impact, full-body workout for users. This efficiency means that users can spend less time working out on a rowing machine than they would machine hopping while still burning calories and working out the same muscle groups. As pregnancy progresses, many find that getting a full-body workout within 30 minutes is a godsend. In fact, thirty minutes of rowing at a brisk pace can burn over 400 calories compared to 200 calories for walking in that same amount of time. While users will likely want to change up their workouts, rowing is the perfect staple for those who want to work out efficiently.
The mood swings of pregnant individuals are legendary, but it’s hard not to feel emotional when one has increased hormones swimming through their veins at all times. However, getting in a workout can actually reduce these pregnancy emotions. Furthermore, depressive episodes, including pre- and post-natal baby blues, can be greatly reduced with a proper exercise routine, with one study finding that physical activity at least once a week can “significantly reduce the symptoms of depression.” This obviously doesn’t mean that one should work out nonstop; however, a thorough workout routine can make anyone feel better both mentally and physically.
Using any workout machine can feel difficult at first, especially when one has to figure out how to get their exercise in with a heavy belly in the front. Luckily, the rowing machine is easily adjustable to accommodate pregnancy. Simply follow the three tips to begin working out on the rowing machine quickly while getting a workout in that anyone will love:
The first thing people will notice when looking at a rowing machine is the foot straps. Non-pregnant individuals strap their feet high to get the most out of their workout. However, this can be uncomfortable for a pregnant woman. Instead, pregnant women should lower their position before strapping their feet in the rower. This provides them with more reach while giving them a full range of motion and stroke length, meaning they can work out their entire body correctly and safely. Also, remember that pregnancy will give a different center of balance. Because of this, pregnant individuals using the rowing machine must strap their feet in when using the machine to ensure safety, even if they’ve used the machine throughout their pregnancy. A baby can easily move, so there’s no reason to work out without strapping in.
Understandably, many women worry about hitting their baby belly, especially if they’re working out with moderate to high intensity. If rowing intently without proper form, there is a very real possibility of hitting the stomach hard. Instead, those looking to use a rowing machine while pregnant should aim to pull the rowing bar towards the middle or upper chest. Both of these positions may feel awkward, but they allow the user to get a proper workout while ensuring the bump stays safe. As one gets further along, they’ll probably find themselves moving more and more towards the chest. This is normal and ensures a safe workout.
With that gorgeous baby belly also comes a limited range of motion for the legs. When working out on a rowing machine, users keep their legs straight in front of themselves while bending the knees. Obviously, pregnant users can’t bend their knees to get a full range of motion being they’ll hit the stomach. However, there is a way around this. By separating the legs further to the sides (remember to strap the feet in), pregnant users can get a full range of motion on the machine while remaining comfortable and giving the belly plenty of space.
These general tips will keep any pregnant person safe throughout their pregnancy:
Whether looking to complete prenatal or postnatal rowing workouts, it’s necessary to talk to a doctor before beginning any exercise program. While most pregnant women can start or continue their workout program with no problems, some may not be able to exercise safely. A doctor can recommend modifications if someone is at risk as well.
Let’s be honest, everyone should’ve been drinking water well before their pregnancy; however, pregnancy demands even more water. It’s very easy to get overheated when working out while pregnant, and drinking water will lower the body temperature as necessary. Also remember that pregnancy causes water loss (most women notice an increase in sweating) which can be alleviated by drinking plenty of water throughout the day as well as when working out.
Getting overheated during pregnancy can cause a loss of the baby, especially in the first trimester. If a pregnant person feels like they’re getting hot while working out, it’s important to stop immediately and cool down.
While most people can work out with the same intensity during their first and second trimesters, those in their third will need to adjust their intensity as needed. Overstraining while working out can cause early labor, so it’s important to take the time to listen to the body and adjust the intensity as needed.
Proper support garments while pregnant and working out are necessities. From belly bands to comfortable clothing, pregnant women need to ensure they’re wearing proper clothing to get the most out of their workouts. Finally, remember that extremely tight clothing, or clothing made from non-breathable fabrics, can cause the body to overheat.
Want to hop on your rowing machine and start working out as soon as possible? Fitscope offers PRENATAL online studio classes for cycling, power walking (on the treadmill), strength workouts, ellipticals & rowing machines to allow mothers-to-be to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Tai Chi and Qi Gong are two extremely popular exercise methods originating from China. Both offer a plethora of benefits for practitioners, offering a low-impact exercise that nearly anyone can complete. Being open to people of any fitness levels, Tai Chi and Qi Gong can offer an exercise program that delivers a gentle but effective full-body workout or a plan for a specific part of the body. Read on to learn more about Tai Chi, how it’s different from Qi Gong, and the benefits of a well-rounded Tai Chi program that anyone can receive.
Tai Chi originated in China hundreds of years ago. Based on users flowing through certain movements, Tai Chi has evolved from a martial arts training program to a fitness and wellness regimen for people around the world. Most people love the program’s focus on meditation and slow, gentle movements usually performed while standing (however, seated programs exist as well). Practitioners at any fitness level can start a Tai Chi program, receiving an assortment of health benefits as they perfect their practice.
Tai Chi and Qi Gong are closely related; however, there are a few differences. Qi Gong (pronounced chi gong) are movements directed towards one part of the body. For example, someone focusing on lung work will use certain Qi Gong movements to reach their goals. Tai Chi is a series of movements, usually working on the entire body. While Tai Chi frequently includes Qi Gong movements, Qi Gong does not necessarily include Tai Chi movements. For a more thorough and tailored Tai Chi program, practitioners should look to include specific Qi Gong movements in their regimen to reach their fitness levels.
Tai Chi offers a plethora of benefits for practitioners, ranging from increased balance and stability to reducing their stress levels. Like every exercise program, users should practice Tai Chi on a regular basis to get the full benefits of their program, usually 3-5 times a week. If someone doesn’t have time to complete a full Tai Chi workout, they can utilize Qi Gong movements on specific areas of the body they feel need more improvement. Continue reading to learn about a handful of the benefits offered by Tai Chi for seniors.
Seniors can increase their balance and stability by practicing Tai Chi, including those with Parkinson’s Disease. In fact, a 2018 study found that seniors with Parkinson’s improved their maximum excursion as well as reduced their chances of falling. Furthermore, seniors who practice Tai Chi and don’t have Parkinson’s Disease can decrease their chance of a fall by up to 45%. How is this accomplished? The slow, flowing movements required by the program force practitioners to move deliberately. This reduces the risk of injury, with seniors not needing to worry about completing fast, jerking movements that can throw anyone of any age off balance.
As people get older, it can be difficult to complete an exercise program. High-impact exercise like jogging or running can cause adverse health effects on joints and muscles, including permanent disability. This can be devastating, especially for those who are used to exercising regularly. Low-impact exercises allow users to burn calories and stay healthy without putting pressure on the joints and muscles. Tai Chi allows users to get a full-body workout without worrying about causing injury. The slow, deliberate movements facilitate practitioners working out to their body’s limits, greatly reducing the risk of injury.
Improved flexibility, just like low-impact exercise and improved balance, greatly reduces the chance of serious injury, and Tai Chi more than delivers flexibility benefits. Multiple studies have found that Tai Chi improves flexibility, including this one that also saw an improvement in handgrip strength and balance. Improving balance not only prevents injury, but it also decreases chronic pain as well as improving performance. These benefits allow users to live a more fulfilling life.
However, flexibility isn’t limited to the body either. A 2012 study found that practitioners’ arterial flexibility (how much the arteries contract as blood pressure changes) is improved with Tai Chi as well. This may not seem like much; however, this improvement in circulation improves health as well as preventing that burning, out of breath feeling many experience in their day-to-day lives.
Tai Chi is frequently described by practitioners as a relaxing experience, with many saying they feel more relaxed both during and after their workout. While this may seem like a placebo effect, researchers have found those who practice the exercise method actually reduce their stress and anxiety levels due to the focus required to complete the required movements. Those with lower stress levels are able to live longer, healthier lives, reduce their chances of serious health conditions like heart disease and are much happier than those with higher stress levels.
Pre-existing conditions like fibromyalgia and arthritis can cause debilitating pain; however, Tai Chi can improve sufferers’ lives. A 2018 study found that practitioners were able to better control their fibromyalgia pain than those who practice other forms of aerobic exercise. Furthermore, those with rheumatoid arthritis also noticed a marked difference in their symptoms as well. Finally, seniors with cognitive impairment and poor nighttime sleep quality were able to improve their quality of life when practicing Tai-Chi as well.
Tai Chi allows users to improve their muscle strength, delivering a powerful workout. While we can’t make the claim anyone is going to become ripped simply from adding Tai Chi to their workout program, users can expect an increase in their muscle strength as well as a more toned appearance. These benefits are due to the flowing, bodyweight-based movements that Tai Chi relies upon. As users get deeper into their practice, they’ll notice a stark increase in flexibility, as well as their strength as the muscles, are forced to work with more resistance.
Aerobic exercise is integral for people of all ages, especially seniors. As humans get older, they tend to see a decrease in their circulation, range of movement and a lowering of the metabolism. This can cause weight gain many have never experienced before, even if they were relatively active when younger. Tai Chi allows practitioners to receive the same calorie burn they’d expect from a brisk walk, without worrying about falling or injury. When practiced regularly, users can expect to lose weight as well as improve their circulation and metabolism, allowing a longer, healthier, active life they didn’t think they could experience again.
As with all fitness programs, traditional Tai Chi might not be right for everyone. While it can be tempting to dive right into a program, anyone considering starting a new fitness venture should speak to their doctor. While it’s unlikely a doctor will outright ban the program, they may be able to recommend a seated alternative or give user’s advice on symptoms to be aware of when completing a program, such as dizziness or lightheadedness.
After getting the okay from a doctor, users should consider speaking to an instructor. Many will allow people to come to their first class for free, or watch a class to see if their teaching style is right for them. It’s important to remember that there are no set guidelines for Tai Chi instructors, and not everyone will mesh well with every instructor. If a class doesn’t seem like a great fit, look for another teacher in the area.
Like other programs, Tai Chi comes with its own language. From movement names to certain mantras, each form of Tai Chi has its own language that users learn as they practice the exercise. While this can feel intimidating at first, most people are surprised by how much they learn after a couple of classes.
Tai Chi is all about having a full range of movement, and it’s integral that practitioners dress comfortably. This isn’t the time to pull out that restricting top or size-too-small pants. Instead, users should wear loose-fitting clothing and comfortable shoes (although, more and more instructors are opting for barefoot students).
As practitioners work through their program, they’ll quickly begin to notice results; however, sometimes these results take longer than expected. Users should look to practice Tai Chi several times a week for 12 weeks to decide if they like the program and take note of any changes in their bodies.
Ready to start your Tai Chi program? Fitscope offers online studio classes for Tai Chi, cycling, strength training, HIIT workouts, ellipticals, rowing machines, air bikes and treadmills to allow seniors to vary their workouts while obtaining maximum benefits. You’ll get the body of your dreams quicker than ever while being guided by fitness professionals who know how to get you in the best shape of your life, no matter what age you are. Click here to learn more and receive a free one-week trial.
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Indoor cycling is one of the best exercises pregnant women can complete. It’s low-impact, provides an excellent calorie burn and is easy to do no matter what trimester you’re in. However, as with all exercises, it’s important to know what you should and should not be doing to ensure you’re staying safe while completing your exercise routine. Read on to learn about why cycling is an excellent option for working out while pregnant, how to stay safe while completing your routine and how cycling while pregnant can make your post-natal experience easier than ever.
Before we go into the benefits of cycling while pregnant and make you want to hop on your bike, it’s important to note that undertaking any exercise routine while pregnant requires a discussion with your doctor. Some women may find they can’t exercise at the same intensity that they did before discovering they were pregnant and may need to start out slowly before building up their stamina. The following article is not medical advice. Instead, readers should take the following advice as helpful tips in completing their fitness journey while pregnant.
Low-impact exercise isn’t just for the injured or older individuals; it’s also a wonderful tool to stay fit throughout the entire pregnancy. While those in the last few weeks of their pregnancy may choose to avoid exercise completely, cycling can be used as a method of exercise throughout an entire pregnancy.
Cycling allows the body to receive a full-body workout without any of the drawbacks associated with higher intensity workouts, which most OBGYNs will tell patients to avoid due to the strain that’s put on the body (and that of the baby’s). Furthermore, regular exercise can make a pregnancy a much smoother process by helping women gain as little weight as possible while also strengthening the muscles. For example, pregnant women must engage their core muscles to stay balanced on their bike throughout their pregnancy. These ab muscles greatly contribute to the labor process, allowing women to push much easier than they could if their ab muscles are weaker.
Finally, cycling and low impact exercise allow pregnant women to workout harder and longer. While this doesn’t mean women should aim for the most intense spinning workout of their lives (more on that in the next section), it does mean that they can break more of a sweat that’s more equitable to what they could be burning through running or jogging without putting as much strain on the body. Women who didn’t have a fitness program before becoming pregnant may find that cycling allows them to start a workout plan they actually enjoy, without ever needing to leave the house. Regardless of when someone decides to take up cycling as a fitness program in their pregnancy (with a doctor’s permission), it can quickly become their primary method to stay happy and healthy before giving birth.
Want to get on that cycle ASAP? We don’t blame you. However, there are a few things to keep in mind when deciding to take up cycling as a part of your exercise routine while pregnant:
Cycling classes feature a lot of choreography, ranging from tap backs to jumps. While these exercises are plenty of fun to complete when not pregnant, they can be dangerous when carrying a baby for two primary reasons.
First, babies don’t like a lot of jumping and bouncing around in the womb. It can cause mothers to go into labor early or injure the baby. When the baby experiences too much movement, it may cause the unborn child (or children) undue stress as the body reacts to what’s happening around it.
Second, pregnant women’s centers of gravity change. They’re carrying a brand new baby bump, and their bodies don’t usually quite adjust to that. While something may seem fun or easy when pregnant, it is far too easy to overestimate how much one controls their balance while pregnant, only to find themselves on the floor.
Instead of practicing choreography, look to see if there’s a way to modify the workout. Some may find they can include more sprints during their workout while others may combine cycling with a pre-natal yoga program to stay healthy and fit. Remember that after the baby comes, you’re free to hop, skip and jump on a stationary bike, but for the next few months, it’s better to hold off.
Pregnant stationary bike users should modify their bike every single time they use it. Many are shocked to find that they blossom literally overnight, and what might have worked yesterday isn’t going to work well today.
Before using the bike, make sure the saddle (seat) is in a comfortable position, allowing the user to sit more upright. This reduces the amount of strain placed on the lower back while engaging the core muscles (remember, healthier, happier, easier labor).
With the saddle adjusted, it’s time to move those handlebars. Because the body needs to be positioned for a more upright form, the handlebars should be pushed towards the user (and possibly raised up) to bring them closer. This keeps them from slumping over on the bike and avoids putting unnecessary stress on the back.
Finally, make sure the body is always able to be evenly distributed on the bike when riding. While this can be slightly more difficult in later stages of a pregnancy, exercisers should ensure they are able to keep their balance throughout the workout. If for some reason the body feels off-kilter (sometimes babies like to hangout on one side), don’t worry about cycling right that moment; instead, wait to regain a sense of balance and try cycling then.
Everyone always says to drink plenty of water, but this is especially important while pregnant. Make sure to drink throughout the workout and wear cool clothes to avoid dehydration. With the extra weight and blood flow in the body, most women find they tend to sweat much more than they did before pregnancy, meaning they’re also losing water at an expedited rate. By staying hydrated throughout the workout, women are ensuring both their safety and that of their babies as dehydration can cause adverse health effects in both baby and mommy.
The great thing about pregnancy for most women is that it puts them in tune with their bodies; and this is when women need to make sure they’re paying attention to everything their body is attempting to tell them. Far too often, women will overexert themselves when working out while pregnant only to find they wake up incredibly sore the next day, injure themselves or go into early labor.
Some the signs to watch out for if exercising while pregnant include:
● Regular contractions
● Painful contractions
● Dizziness, shortness of breath and/or fainting
● Chest pain
● Nausea (if not a regular sufferer of morning sickness)
● Headache
● New or unusual pains
● Leaking or bleeding from the vagina
● Swelling (pay particular attention to the calves)
● Muscle weakness
● Loss of balance
First Trimester
The first 12 weeks are critical, with most miscarriages occurring during this time. This is also when most women find out they’re pregnant. After discovering an expectant bundle of joy, women should look to cut down on their intensity, especially if advised to by their doctor. If feeling sick or fatigued, it’s best to avoid exercise until feeling better. As always, listen to the body. If something doesn’t feel right, don’t do it.
Second Trimester
After the end of the first trimester, the risk of miscarriage drastically falls for most women. Most also see their nausea and fatigue begin to dissolve as well, with many women reporting they feel more energetic than they did in their first three months. Cycling during this trimester will keep pregnant women looking and feeling great, with the endorphin rush helping to ease general aches and pains they are experiencing as the baby grows. Unfortunately, some women take this energy as an excuse to do what they want. Remember, if any weird pains are felt to call the doctor and always keep the baby in mind when looking to workout more intensely.
Third Trimester
This is when baby is REALLY growing, and the bump is starting to get big as baby is ready to come out. Most women will cut down on their workout intensity and frequency at this point; however, a bigger baby bump doesn’t mean exercise is completely off the table. Instead, opt to workout about 30 minutes a day at low intensity to ensure a healthy baby and mommy.
Want to hop on your stationary bike and start working out as soon as possible? Fitscope offers online studio classes for pre-natal cycling, strength training, HIIT workouts, ellipticals, rowing machines, air bikes and treadmills to allow pregnant to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Taking on a workout program as a senior citizen is an admirable plan; however, it’s important to take the time to make sure the exercise program fits the user's lifestyle and athletic ability. While it can be tempting to jump into a vigorous exercise program, especially if the person used to be an athlete, starting with too much too soon can lead to serious injury. For most seniors undertaking an exercise program for the first time (whether in their lives or in a long time), it’s better to start out with a program that’s easy on the body while still convenient. With these guidelines in place, Fitscope recommends senior exercisers begin their workout routine with cycling on a recumbent bike. Read on to learn what exactly a recumbent bike is, whether it’s the right bike for you and the benefits a recumbent bike provides to users.
There are multiple types of bikes available, and users will want to select the right option for themselves. The options users have include: outdoor, stationary, air and recumbent.
Outdoor Bikes: The traditional bike style, available in road or mountain models to fit cyclists needs. These bikes can only be used outside. While they deliver a powerful workout experience, many find them cumbersome and the constant stopping and going on roads burdensome.
Stationary Bikes: While recumbent and air bikes are technically both types of stationary bikes, for the sake of clarity, stationary bikes in this article refers to the traditional exercise bike one may see in spinning classes. These bikes feature pedals in the same positions as a regular bike but are used indoors. They are commonly one of the most popular items at the gym being they deliver a powerful workout while putting less stress on the joints than what one would experience on an outdoor bike.
Air Bikes: These machines have been around for years, but recently experienced a surge in popularity due to their use in HIIT workouts. Unlike a stationary or recumbent bike, air bikes allow users to adjust their resistance based on how hard they’re pedaling on the bike. If one attempts to pedal quickly, the bike will increase the resistance. Because of this, many seniors find this style of bike is harder on their joints than others on this list.
Recumbent Bikes: Allowing users to pedal from a reclined position, these bikes allow users to get a powerful workout while putting the least amount of stress on their joints. Many find they are able to workout for longer and with more intensity due to less pressure on the thighs and less intense muscle burning after the workout ends.
A recumbent bike allows you to get all the benefits of cycling without putting undue stress on the joints by allowing the exerciser to workout from a reclining position. Instead of the pedals being located directly underneath the seat as in a regular bicycle, air bike or stationary bike, they’re located towards the front of the bike, allowing the exerciser to move their legs in front of them. The full back allows for users to remain sitting the entire time, keeping their back in a straight line throughout the workout, with a comfortable (usually cushioned) seat. Unlike a regular cycle, users are able to workout with next to no stress on the joints, making it the perfect exercise for seniors. While there are some bikes made in this style for road use, most recumbent bikes will be an indoors-only exercise tool.
There are an assortment of health benefits associated with a recumbent bike, including the intense workout they deliver in conjunction with less stress on the joints. Some claim these bikes cannot deliver an intense workout; however, this information couldn’t be more incorrect. With a properly structured workout routine, anyone of any age can receive a powerful workout that can’t be beat.
Cardio offers an assortment of health benefits for exercisers, including a strengthened heart and lungs. When people complete cardio workouts, their heart is forced to pump more blood throughout the body, raising their heart rate. This increase in circulation strengthens the heart as well as delivering more oxygen to the lungs. Overtime, the body begins to lower the resting heart rate while facilitating more oxygen being absorbed and utilized by the lungs and body. This means that those who regularly practice cardio can lower their chances of heart disease (in addition to other health conditions) as well as lower their chances of feeling out of breath when completing everyday activities.
Cardio isn’t just for the heart and lungs either; it’s also a prime way to lose weight. Cardio forces the body to burn fat by taking energy from fat stores to allow the exerciser to complete their workout. As users become more and more fit, they’re better able to burn through their fat stores and will begin losing weight. The best part? Scientists have discovered that cardio can raise the metabolism as well, meaning users will lose more fat even when not working out!
Recumbent bikes are an excellent cardio workout because they allow users to work at their own pace while still getting a great workout. Other benefits of cardio that a recumbent bike can help one obtain include: better sleep and mental health, improved immune system and more energy.
Strength training is an integral part of a workout program, but it can be difficult to fit in multiple types of workouts. Luckily, a recumbent bike can help because it offers an excellent lower body strength workout for those looking to increase their muscle strength.
Because recumbent bikes are dependent on the legs to pedal forward, they allow users to receive a powerful lower body strength workout. While there are a plethora of benefits to strength training, some of the main benefits include making you stronger by increasing your lean muscle mass, burning calories more efficiently (and raising the metabolism), decreasing body fat by raising the resting metabolism rate, and letting users lose inches by reducing the size of the body (this is where that old adage of muscle weighing more than fat comes in).
However, a recumbent bike will not provide an adequate upper body workout. Instead, users should look to include a lower impact strength training program to workout the upper body. One of the best ways to workout without putting undue stress on the body is by using resistance bands. These powerful little bands allow users to receive a powerful strength training workout with very lightweight equipment, with the bands also delivering a powerful core and leg workout. Want to get started with resistance bands? Fitscope proudly offers resistance band workouts, no matter what one’s fitness level.
As people get older, their joints and muscles become more brittle and can start to deteriorate. By working out, seniors can lower their chances of developing debilitating conditions; however, when they try to workout, they find their joints simply can’t handle the stress, creating an uncomfortable workout experience that dissuades them from wanting to continue the routine. This cycle eventually leads to sedentary lifestyles, causing people to develop health conditions that are sometimes avoidable. Recumbent bikes take pressure off joints to allow people to workout for longer periods of time to get the maximum amount of health benefits working out provides. This can stop an assortment of health conditions in their tracks while ensuring others never appear in the first place. As seniors get more fit, they may decide to switch up their machinery choices to something else; however, a recumbent bike is an excellent option for a lifelong machine that’s low impact and extremely safe for anyone of any age.
As people get older, they can sometimes start to lose their ability to keep their balance as well as they could when they were younger. This loss of mobility can be devastating, but regular workouts can help seniors keep their balance for much longer than they originally thought. Because of the recumbent bike’s large, padded seat users are able to more easily stabilize their core muscles while also getting the workout they need. As they work out more, they should start to see an improvement in their balance (as well as new, more toned physique).
Whether you decide to make a recumbent bike your primary method of cardio, or want to make it an every once in a while machine, it’s perfect for seniors (and really, people of all ages) to get a powerful strength and cardio workout that’s low impact, safe and provides numerous health benefits.
Want to hop on your recumbent bike and start working out as soon as possible? Fitscope offers online studio classes for dumbbells, bodyweight based strength training, HIIT workouts, ellipticals, rowing machines, air bikes and treadmills to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Most women can’t help but miss their chests, yet many commonly overlook those muscles to focus on other areas like the buttocks and abdominals. The exclusion of a chest routine doesn’t lend itself to getting a fit and toned physique, and many women discover that those years of ignoring their pectorals can lead to issues later on in life.
Luckily, Fitscope happily shines a light on those underutilized muscle groups that everyone should focus on, including the pectorals. When completed regularly, a proper chest workout offers a plethora of benefits—especially for women. Keep reading to learn about the benefits women will receive from a proper chest workout routine.
Let’s be honest, women use their chest muscles a lot. From moms needing to carry baby carriers and squirming toddlers to every woman needing to bring in groceries or lifting the garage door, most women’s chests receive a workout nearly every single day—and a chest workout can make these tasks easier to complete by focusing on the muscles that make these tasks possible.
Many people confuse needing to lift as a strictly bicep dependent exercise. In reality, these movements heavily rely upon the chest muscles in addition to those in the arms due to the connection between these muscle groups. When wanting to increase lifting strength (or just making every day tasks a little bit easier), most find that focusing on their pectoral muscles provides them with the extra oomph they need to meet their goals.
By focusing on the chest muscles, women are better able to fulfill their day to day needs as well as giving them the strength they are looking for. Finally, no one can emphasize enough about the added benefit of serious toning that developing the pectorals provides, with many women finding they get their ideal physique simply by incorporating chest workouts.
While Fitscope’s past articles delve deep into the stress and anxiety relieving benefits of exercise as a whole, it’s worth repeating that exercising regularly has been proven to reduce stress and anxiety in multiple studies (click here for a breakdown of several studies). However, the stresses primarily being discussed in this section are those in the body.
The average chest holds a lot of stress, pressure and tension. While the average person uses their chest muscles every single day, many of these muscles are never fully extended or regularly exercised, causing these muscles to stiffen, tighten and breakdown while stress, pressure and tension build up. This can eventually lead to adverse health condition, including losing symmetry in the body (more on that in the next section).
By relieving this stress in the chest area, exercisers aren’t simply getting in their exercise, they’re also ensuring their muscles will last for years to come as well as preventing an assortment of health issues that can stem from an underdeveloped chest.
Everyone’s heard the importance of working out the abdominal muscles, with the abs commonly referred to as “the core;” however, the core muscles also include the pectoral muscles. The pectoral and abdominal muscles are closely interlinked, and make up the entire torso. When looking to get a more defined and stable core, it’s important not to overlook the chest to ensure proper posture and balance.
Posture is much more than how one stands, it also includes how they sit, walk, exercise, etc. Good posture requires people to keep their spine aligned, with the shoulder blades pushed back. While this is the prime position for a variety of activities, it’s frequently ignored or overlooked due to the body not naturally falling back into this position without adequate training. Instead, many people slouch, creating back problems that cause pain or deformities. By adequately working out the chest muscles, most people will fall into the habit of keeping better posture more often throughout the day, and especially when working out (trust when one says that proper posture and form are integral for safely and properly completing most exercises).
The other aspect of the body that chest workouts can help with is balance. Every single day, the body keeps itself in balance, allowing a full range of movement without people falling. However, just like posture, it takes time and plenty of working out to ensure one has the best balance possible. Those who don’t workout are more likely to fall and experience injury than those who regularly workout to stay in shape.
We’re not going to make the claim that one can go up 4 cup sizes simply by working out the chest muscles; however, properly working these muscles out can lead to an increase in cup size as well as firming up breast tissue. Firmer, larger and perkier breasts? It’s definitely possible with the right exercise routine as long as it’s completed regularly. Look to properly complete exercises like tricep dips, push ups and chest presses to get the girls back to what they used to look like without needing to undergo painful and risky surgeries.
Strength training is integral to women’s health, and it also burns a lot of calories. While many people believe cardio is the secret to losing weight (and don’t get us wrong, a proper cardio program can do wonders), strength training is right up there in importance as well due to the continued burning of calories after the workout ends.
When one completes a cardio workout, they’re burning a lot of calories as the circulation, respiratory and muscle systems work together to let the exerciser complete their movements at a faster pace. However, when the exercise ends, the fat burning stops shortly after as well (most experts agree that it ends after about 15 minutes).
With strength training, the muscles are thoroughly worked out during the workout. After the workout ends, the body must take time to repair the microtears in the muscle fibers exercise causes. This process needs energy, resulting in more calories being burned. Furthermore, those with more muscular physiques are more likely to burn calories in their every day lives, meaning that even while resting, they’re burning more calories than someone who doesn’t regularly workout.
Dumbbells are a staple for a very obvious reason; they work! Whether someone starts with 3 pounds or can tackle 20+ pounds, these hand-sized weights allow someone to workout wherever they are. One can find a set, including the handy changing sets that allow people to set the weight for what they need, for a reasonable price and a quality set can last for years.
Barbells are a long post with weights on the end that are easily changed for higher weights. Some barbells are attached to a machine structure for safety while others are free-standing and can be stored anywhere. It’s up to the user to decide which structure is right for them, but either one will provide a proper chest workout.
There are an assortment of weight machines available for those looking to get a proper chest workout; however, these machines take up a fair amount of space and can be costly. If one wants a weight machine, finding one that facilitates the user using the machine for multiple exercises is usually the best option.
Push ups are considered a workout staple by many, and they’re easy to complete as well, giving an excellent chest workout. Here’s how to properly complete pushups:
Whether using your own bodyweight or dumbbells, your chest will get fit as quickly as possible without spending hours on a machine. By prioritizing the chest muscles, you’ll experience a plethora of health benefits that simply cannot be beat. Luckily, most exercises that target the chest are easily to complete while providing you with the benefits you need.
Want to vary your chest exercise routine and start working out as soon as possible? Fitscope offers online studio classes for dumbbells, bodyweight based strength training, HIIT workouts, ellipticals, rowing machines, air bikes and treadmills to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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HIIT, Tabata, or Bootcamp? Aren’t they all the same thing? Is one more complicated? Which one is better for those looking to start a workout routine? Fitscope totally gets the confusion, and before breaking each one down into what it is or isn’t, let’s start by saying that all three will torch fat and build a long and lean body. Read on to learn more about HIIT, Tabata and Bootcamp workouts, what makes them different from one another and what exactly they entail before committing to a new workout regime.
HIIT (High-Intensity Interval Training) consists of users working out through timed intervals, with most usually working out for 30 seconds followed by a roughly 2 minute rest period (also called the 1:4 ratio). For example, someone beginning to use an exercise bike might increase their speed to 20 mph for 30 seconds followed by a more leisurely 10 mph ride for a two minute rest period.
HIIT users will gauge their workouts in two ways: by perceived exertion or by monitoring their heart rate. Perceived exertion requires no equipment; instead, users judge how hard they feel they are working out on a 1-10 scale, with one being sedentary and 10 being the hardest they can physically move. Most users aim to hang around the 5 mark during the rest periods and a 7-8 during the HIIT interval. Those who use a heart rate monitor will find their maximum heart rate and aim to perform somewhere between 80-90% of their maximum during the interval periods. Regardless of how someone chooses to measure their exertion in a HIIT workout, both provide an intense workout experience.
Due to the intensity of HIIT workouts, many will find they can reach exhaustion in a much shorter amount of time while still receiving the same results as a more traditional workout method. A proper HIIT workout will facilitate the user receiving the same results in usually about half the time. Because of this, HIIT workouts typically don’t last more than 30 minutes for most individuals.
Most HIIT workouts are total body workouts, meaning users workout all of their major muscle groups when completing them; however, many choose to use the system to focus on either cardio or strength training with elements of the unused method to get the best results quickly. Those looking to complete strength training will commonly choose body weight bearing exercises like push-ups, burpees and squats while common cardio workouts include using the treadmill, elliptical, rowing machine or power walking. Regardless of which method one chooses, they’re guaranteed to get in the best shape of their lives when using the HIIT method to lose weight.
Finally, due to the variety of the routine as well as the intensity, HIIT is considered an excellent workout method for both beginners and older adults looking to get into shape. Because users are going off of their exertion levels, HIIT workouts are great for those who need a low-impact workout that’s going to contribute to them getting in shape. Those who complete HIIT workouts can expect to see things like stronger muscles, improved cardio, increased weight loss, reduced body fat (with a special emphasis on abdominal fat) as well as more stamina in both their workouts and their everyday lives.
Before going into exactly what Tabata is, it’s important to know the history of the method that’s quickly rising in popularity. In 1996, Dr. Izumi Tabata, a Japanese scientist, founded the method after studying athletes looking to improve their fitness levels. He discovered that workouts to improve both the aerobic and anaerobic system didn’t need to be long; instead, they needed to be intense. Using this information, he carefully crafted a workout method that revolved around rounds.
Each Tabata round is 4 minutes long and broken down into eight 30 second sets. Each set is broken down further into 20 second high-intensity intervals followed by 10 seconds of rest. Most people will complete 20 minutes of Tabata, or 5 rounds composed of 40 mini sets. While this may not seem like an adequate amount of time to get a fat burning workout, trust when we say that it’s more than capable of kicking anyone’s butt into gear to get fitter, leaner and healthier than ever.
Technically, Tabata’s method is a type of HIIT workout; however, the 2:1 ratio can make it much more intense than the standard 1:4 ratio commonly seen in most HIIT workouts. The main issue with Tabata workouts is that they can easily lead to injury as users attempt to push themselves beyond their limits, so listening to the body is key when deciding how much exertion to apply. Many find they actually prefer to save their energy to remain consistent throughout the workout while others will go that maximum they possibly can, potentially slowing down with each round.
Regardless of how someone chooses to follow Tabata, they can expect to lose weight and get in shape quicker than most other workout methods. In fact, Tabata has been shown to not only help users drop fat but also to help users build up their endurance levels to better complete their days.
The main drawback of Tapata is the fact that its intensity can sometimes be a drawback. Many people who use this method find they easily burn out due to every workout session being intense. While this may work better for some people, many can find themselves becoming unmotivated or not enjoying their workouts due to the system being less enjoyable than others Fitscope has discussed.
Finally, just like the HIIT workouts, tabata workouts can be completed for strength training or cardio, with many preferring to incorporate both into their workout regime. A combined workout program may consist of something like power walking for 4 minutes, squats for 4 minutes, push-ups for 4 minutes and burpees for 4 minutes. Regardless of how one chooses to use the method, they can nearly guarantee results that look and feel almost immediate.
Bootcamp has become a bit of a catchall, first seeing popularity in the 90s with an assortment of exercise videos and classes all proclaiming they were “bootcamp” workouts. These workouts really weren’t associated with anything most would consider connected to the military, with most focusing on a singular workout method to get the blood pumping. Today, bootcamp workouts are slightly different, harkening back to the military days as more and more trainers look to incorporate military bootcamp staples like jumping jacks, push ups and high-intensity aerobic exercises into their classes, videos or sessions for a workout that truly can feel like a bootcamp.
Unlike HIIT or Tabata workouts, bootcamp style workouts are not interval dependent, although they’re usually high-intensity and share some of the same exercises. Instead, they rely on users completing a set of exercises at an intense pace throughout the entire workout (which can be difficult when many workouts hover between 45-60 minutes). They also do not require the user to try to target a specific heart rate percentage nor do they say that each exercise needs to last a certain amount of time (meaning users can usually stop earlier or go a little longer). This doesn’t mean bootcamp classes or videos can’t be fun or energizing; it really just means that the atmosphere is different.
Finally, many bootcamp workouts are completed in a classroom setting. While there are bootcamp videos users can complete, many find that the classroom setting provides the ideal experience as multiple people workout with one another to finish the workout. This can create a sense of comradery as well as help those who need a little outside motivation.
In short, HIIT, Tabata and bootcamp workouts have a lot of similarities with one another, especially when it comes to intensity and carrying up the exercise; however, bootcamp workouts are more flexible than HIIT and Tabata workouts which both provide the structure many beginners need to actually stick to a workout program for the long term.
Those who need a lower intensity program can find resources for all three methods to help them save their joints; however, the HIIT and Tabata methods are usually the most flexible when it comes to allowing users the ability to incorporate lower intensity exercise machinery (ellipticals, rowing machines).
Finally, those who need the most intense workouts should look to incorporate Tabata into their regime. The 20 minute workout burns an insane amount of calories, but it also should be utilized by those who are a little more experienced with fitness.
HIIT, Tabata and bootcamps all provide excellent full-body workouts for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for HIIT workouts, ellipticals, rowing machines, air bikes and treadmills to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Care to wager which workout machine is the most popular among Americans? The elliptical! Elliptical machines offer a powerful full-body workout that’s easily completed without impacting the joints, making it the go-to machine for millions of people across the world. Because of this, many find the elliptical the perfect machine to begin a workout routine—essentially allowing them to get the most out of their workouts without ever needing to go through the overwhelming process of figuring out a workout routine that includes separate cardio and strength workouts.
With elliptical machines, users don’t need to worry about crafting separate workouts; they can target most of their major muscle groups simply by using one machine. Some of the major muscle groups targeted when using an elliptical include the legs, glutes and core (more on that in a minute) as well as the arms—creating a full body workout anyone can do. Keep reading to learn more about the elliptical, its benefits and how users can get the most out of their elliptical workouts.
At its most basic, an elliptical is simply foot pedals with handlebars that allow the user to workout while standing up. Users push on the pedals to move forward or backward, creating a walking movement that’s more of a glide. Most machines feature two sets of handlebars: a stationary set to stabilize the core (especially for those more intense lower body workouts) and a set that moves to give the arms a powerful workout. Some machines will also feature an assortment of features to change up the workouts as well, including incline and resistance adjustment or changing foot treads; however, users will also look at an increased price tag with these added bonuses. For beginners looking to just start out on a machine, it’s advisable to purchase a more basic model before upgrading to a machine with all the bells and whistles.
To use the machine, users propel themselves forward to create that gliding motion, adjusting their speed, resistance and incline as they workout. For maximized cardio, most users will reduce the resistance to move as quickly as they comfortably can to raise the heartrate while users who want to focus on strength training will blast their resistance and incline up while moving slower. There is no “right” method to using the elliptical; however, users who choose the machine as their main source for exercise should consider incorporating both methods to get the most out of their workouts.
Ellipticals allow users to torch an insane number of calories in a short amount of time, with a 185 pound person able to burn roughly 400 calories in only 30 minutes or 800 calories an hour. While there is more to losing weight than calories in, calories out, an elliptical facilitates users burning a large number of calories—most of which is usually stubborn belly fat (or wherever their fat stores keep the excess weight).
If users have joint issues, it can be tempting to brush off working out as something that’s not doable; however, the elliptical is perfect for those looking to lose weight while keeping their joints healthy. Because users’ feet never leave the pedals, their joints don’t get subjected to repeated wear and tear like what they may be exposed to on a treadmill. Some people tend to confuse low-impact with low-results; however, the elliptical can help users obtain the body of their dreams without destroying delicate joint tissue, with many saying that they find it the best workout machine for their joints.
Many rehabilitation centers choose to use ellipticals for the above reason and because it can help with balance issues as well. Ellipticals require users to engage their core muscles to stay steady on the machine while the gliding motion discussed earlier provides a smoother, weight-bearing exercise than more traditional workout methods like cycles and treadmills. When completing the motion required to make an elliptical move, users must steady their bodies with their core muscles, allowing those with balance issues to see improvements in how they carry themselves as well as those who have been injured.
Cardio improves stamina in a multitude of ways, but the main two things to remember are how it affects the heart and lungs. When completing cardio, a user’s heartrate increases as the body must pump more blood to keep up with the oxygen demand their body needs to complete the workout. To receive this oxygen in the first place, user’s lungs must be able to absorb more air, meaning that those who regularly practice cardio have better air intake versus sedentary individuals. When the heart and lungs are forced to work harder during a workout, it actually causes them to work less when not working out, with fitter individuals tending to have lower blood pressure, heart rates and an increased lung capacity (i.e. no more getting out of breath when walking up those stairs).
This point cannot be emphasized enough: ellipticals provide a full-body workout that simply can’t be beat. Unlike other machines, ellipticals do not require users to incorporate other exercise methods into their workout routines (although it never hurts to vary up workouts) with the same frequency as other cardio methods. Instead, users can receive a full body workout that allows them to workout their major muscle groups in the core as well as the upper and lower body.
Recovering from an injury, whether from working out or another scenario, is difficult—especially when it makes fitness take a backseat. Luckily, ellipticals put so little pressure on the body that it can be used when going through a rehabilitation program to ensure that fitness levels are affected as little as possible. They’re also a great tool for those looking to maintain fitness while on vacation being most hotel gyms will have one and users can receive a total body workout in about 30 minutes.
Want to work on those glutes, core or leg muscles? The elliptical is a perfect way to get those areas in the body in shape. Core muscles are engaged when users use proper form by forcing them to keep proper posture and engage the muscles to stay balanced on the machine, so make sure that slouching isn’t creeping into the workout. The legs and glutes are continuously engaged by the movement of the machine; however, users can specifically target these muscles by adjusting the machine to focus on these muscle groups ala increasing the resistance or incline levels.
As stated earlier, slouching or not fully engaging in the workout means users are not receiving the full benefits of the machine. Instead, users should look to keep their back straight, stomach sucked in to keep their balance and take full, powerful strides when using the machine. When using the machine and practicing proper form, users can burn over double the calories than they would if they’re doing little more than going through the motions.
HIIT workouts have taken the world by storm simply because they work. Unfamiliar with HIIT training? It simply requires that users workout using an interval system based on their fitness levels. Instead of following an exact speed, users instead gauge how hard they’re working out on a 1-10 system, with one being sedentary and ten being the most intense workout of their lives (although some more advanced exercisers will use a heartrate monitor to better gauge exactly how hard they’re working out). Elliptical users usually utilize interval training by planning in two and a half minute segments consisting of 30 minutes of pushing themselves followed by a 2-minute recovery time, although workouts like those on FItscope provide a more through workout due to being crafted by trainers.
Whether it’s the machine’s resistance or incline levels (or a combination of both), many users find they can craft the right elliptical workout for their needs simply by adjusting the machine. For a deep strength training workout, look to increase the resistance. Users will be moving significantly slower, but they’ll be getting deep into that muscle tissue. Want a heart pounding cardio workout? Decrease that resistance and move quickly to get the heartrate up and burn those stubborn fat cells. In other words, adjust the machine to match what you want out of your workout.
Using an elliptical provides an excellent full-body workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for using an elliptical to lose weight, as well as routines for old favorites like rowing machines, air bikes and treadmills, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Decided to lose weight? Excellent! Now comes the hard part—deciding exactly how to get that stubborn weight off. Fitscope’s discussed a variety of workout machines to help people lose weight when starting an exercise program; however, most people turn to the treadmill when beginning their fitness journey due to the ease of use and readily available access that the machine provides.
Let’s start by saying that the treadmill is an excellent weight loss tool for most people when used correctly, but there’s no magic speed formula that’s going to work for everyone. Far too often, people begin a workout program with the idea that they’re going to follow a specific workout to a T, only to find that they’re injured or burnt out within the first few weeks due to over-exertion.
The key to completing a successful treadmill workout program as a beginner is to make sure one works out at their fitness level. This prevents injury as well as putting less stress on the joints for a fat burning, low impact workout that gets results. With consistent training, most people will find they can build up to the speed/intensity they wanted in the beginning rather quickly—without getting injured.
So, how does one make sure they’re working out at their fitness level? By listening to their body. Whoever said “No Pain, No Gain” couldn’t be more incorrect. If workouts feel painful, a person needs to immediately get off the workout equipment and let their body rest. Continuing a workout while injured can cause irreversible damage to the area if serious enough, which could mean a workout program is completely off the table. Instead of aiming for a specific incline or speed goal, look to keep the heartrate at 60-70% and learn what your body feels like when you’re working out that intensely.
Another thing to remember is the state the body is in before the workout. If one has knee issues, it may not be possible to complete jogging or running sprints, and that’s fine. Power walking is a viable option that facilitates a great workout that burns fat without any of the stress on joints that are associated with running or jogging. To complete one of the below workouts that feature running or jogging sprints, simply substitute with power walking.
Below are five workouts that are perfect for treadmill beginners. Add all of them to a workout regime rotation to keep the body guessing (you should use at least two) so plateaus are a thing of the past and that weight will start to feel like it’s melting off the body. We’ve given some speeds for context of how fast most people will walk, but don’t be afraid to workout at a slower or faster pace, depending on the body’s needs.
Finally, some of the below workouts are HIIT workouts, meaning that the user works out in sprints with a cool down period. Aim to workout at a high intensity pace during the sprint periods while keeping the heart rate up during the slower periods.
This workout allows anyone to start their fitness journey by simply walking, There’s no change in incline or complicated time frames here.
Warm Up – 5 Minutes – Stroll (Usually 2–3 mph)
Workout – 20+ Minutes – 3–4 MPH
Cooldown – 5 Minutes – Slow Stroll (Usually 1.5-2mph)
This workout requires the user to workout as long as they feel comfortable; the 20 minutes is just where one should start. This workout is great for those with knee issues because there’s very little pressure placed on the joints. As the workout becomes part of the regime, users will find they can quickly build up their stamina to walk for over 90 minutes at a time.
This beginning sprint workout introduces the body to sprint system with a thorough workout that keeps the heart rate up without overexerting the body.
Warmup – 10 Minutes – Stroll (About 1.5–2mph)
Powerwalk – 1 Minute – 3.5–4mph
Walk – 5 Minutes – 2mph
Powerwalk – 1 Minute – 3.5–4mph
Walk – 5 Minutes – 2mph
Powerwalk – 7 Minutes – 3.5–4mph
Cooldown – 5 Minutes – 2mph
To properly power walk, remember that the full body needs to be engaged. Pump those arms up and take powerful strides when going through the workout to get the most out of the workout. Don’t stress about speeds either; these are just general guidelines. This workout, like the first one, is great for the knees being it’s extremely low impact. As users become more fit, they can easily customize this plan by increasing the speed, adding incline or working out for longer.
This workout is an excellent tool to get a quick workout in when one wants to fit in a workout but is pressed on time.
Warmup – 5 minutes – 2mph
Increase speed to 3mph for 1 minute
Increase speed to 4mph for 1 minute
Decrease speed to 3mph for 1 minute
Increase speed to 4mph for 1 minute
Decrease speed to 3mph for 1 minute
Increase speed to 4mph for 1 minute
Decrease speed to 3mph for 1 minute
Increase speed to 4mph for 1 minute
Decrease speed to 3mph for 1 minute
Increase speed to 4mph for 1 minute
Cooldown – 5 Minutes – 2mph
This workout keeps the body guessing the whole way through by switching the workout up every minute. By constantly adjusting the speed, the body works harder throughout the workout, blasting off fat quicker than ever. As users get more accustomed to this workout, they can adjust the incline or the speed to make it more intense.
This workout will give anyone maximum fat burning, making the fat melt right off.
Warm Up – 5 Minutes – 2mph
Increase speed to 3mph and raise the incline to 3% - Walk for 2 minutes
Decrease speed to 2mph and raise the incline to 5% - Walk for 2 minutes
Increase speed to 4mph and decrease the incline to a comfortable angle – Walk for 2 minutes
Decrease speed to 3mph and raise the incline to 3% - Walk for 2 minutes
Decrease speed to 2mph and raise the incline to 5% - Walk for 2 minutes
Increase speed to 4mph and decrease the incline to a comfortable angle – Walk for 2 minutes
Cooldown – Decrease speed to 3 mph and incline to 0 – Walk for 3 minutes
This workout allows users to burn fat and work on those glute muscles for a bigger, firmer booty while losing weight in all the places one actually wants to drop it. To change the intensity, raise the incline for a harder workout.
This workout is perfect for those who’ve mastered the previous workouts or are looking to get back into a fitness plan after being injured. Fair warning, this workout will leave anyone breathless, but it’s more than worth it for the results.
Warmup – 5 Minutes – 2-2.5mph
Walk – 1 Minute – 3mph
Run – 1 Minute – 6mph
Walk – 1 Minute – 3mph
Run – 1 Minute – 6mph
Walk – 1 Minute – 3mph
Run – 1 Minute – 6mph
Walk – 1 Minute – 3mph
Run – 1 Minute – 6mph
Walk – 1 Minute – 3mph
Run – 1 Minute – 6mph
Cooldown – 5 minutes – 2-2.5mph
Alter the speed for your fitness level but be warned this workout is not for the faint of heart.
It can’t be stressed enough that recovery is integral to sticking with any workout regime. To make sure users can keep working out at a high-performance level, they should follow these tips:
Take Time to Recover – It’s really tempting to go all gung-ho on a workout regime and workout for an endless amount of time. As a beginner, aim to workout three times a week before slowly adding more workout days or increasing their duration.
Practice Proper Form – Remember not to slouch and avoid holding onto the handle bars (they make the workout less intense than what the treadmill says) if possible. Sucking in those abdominals and pumping the arms makes these workouts a full body experience.
Stretch – A lot of people think they should stretch at the beginning of a workout, but after it’s completed is actually the prime time due to the muscles being warm and more flexible.
Hydrate – Covered in sweat after exercising is great, but it also means the body has lost a large amount of water. Make sure to replenish fluids after working out with water and save the sugary sports drinks for an occasional treat.
Walking on the treadmill provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for power walking on the treadmill to make the butt bigger than ever, as well as old favorites like rowing machines, air bikes and ellipticals, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Fitscope regularly receives messages and emails from customers asking, “How can I get a bigger booty with low-impact exercise? What is the best exercise for gains in the back?” It’s a sad fact that people like Kim Kardashian and JLO won the genetic lottery with their bodacious booties, but trust that they regularly work out to maintain what natured bestowed upon them. However, while nature may not gift those big booties to everyone, nearly anybody can obtain enviable results with the right workout routine.
With an assortment of exercises and machines available, it can be difficult for the booty deficient to find the right workout that gets them the results they want; however, with years of experience helping people get the body (and the booty) of their dreams, we are proud to say that there is an exercise that will work for almost anyone who tries it:
Power Walking.
Power walking is pretty self-explanatory; users walk. However, unlike that light walk around the block, power walking works up a sweat, and grows the booty, by providing a comprehensive, low-impact workout that works. The best way to power walk is on a treadmill, but if one isn’t hyper-focused on seeing results as soon as possible, power walking can be completed outside as well (if terrain allows for it). Read on to learn about how powerwalking can help anyone get their dream booty as well as other methods to add for a power walking plan that allows users to get a bigger booty both quickly and easily.
Pardon the vagueness, but there are two speeds users should strive for depending on their workout routine: maximum effort or 2-3 miles per hour. By utilizing both of these speeds in addition to incline control (more on that in the next session), users can get their dream booty sooner than ever.
To increase the glute power and get the most of a workout routine, interval training can be a godsend. Users who utilize this method (Fitscope recommends completing this at least twice a week) start their workout routine by warming up at an easy pace, usually 3mph at an incline of roughly 5%, for about ten minutes. This ensures the muscles are warm and primed for intervals with the incline providing a serious and short warmup for the glutes.
After the warmup, set the incline to zero and perform a 30 second sprint. Users will strive to run as quickly as possible while remaining safe. There is no set speed for how fast anyone should be running; it’s completely up to the person working out. As one becomes more fit, they’ll be able to increase the speed for more powerful results. After completing the sprint, users should reduce their speed to a comfortable pace, again at a 5% incline, for a minute. Complete the sprint-walk set 15 times.
For the cooldown, keep the incline at 5% while walking at 3mph for 5 minutes before reducing the incline to 0% for the last five minutes. This ensures the body has adequate time to recover while putting those glutes to work.
Treadmill incline simply means how steep the belt is set at. Most home treadmills won’t have an incline above 12% while professional workout equipment may facilitate a steeper incline, usually hovering around 40% (these treadmills are available for at-home purchase as well, but they tend to be rather pricey). When one increases the incline of their treadmill, they’re making their machine simulate walking up a steep hill. This shift makes the glutes muscles work hard by making most of the workout take place in the booty rather than in the legs like flat running/walking. The workouts on a steep incline tend to feel harder because so much is placed in the butt, even though they’re completed at a much slower pace than traditional running workouts.
For a pure powerwalk workout without running, look to stay at that 2-3 mph mark with an extremely steep incline—usually 15%. This will ensure the majority of the workout is completed in the butt rather than in the upper front thigh and calves (although they’re still receiving a powerful workout as well). Fitscope recommends completing this workout at least twice per week.
To begin, raise the incline to 10% for a 7-minute warmup at 3 mph. This prepares the glutes for a powerful workout by warming up those muscles found deep in the booty. For the remaining three minutes of the warmup, bump that incline up to 15% at 3 mph, making sure to take long steps throughout.
During the workout, practice interval training, going flat at a 0% incline and walking at 4-5 mph for 45 seconds followed by 45 seconds at 3 mph with a 15% incline. Complete these minute and a half sets 15 times. The booty is definitely going to feel the burn and be sore afterwards; however, look at it as growing pains. The main thing to do is make sure that one is using their butt during the workout instead of relying on the upper front thigh and to pump those arms during the 4-5 mph portion for a powerful power walking experience.
For the cooldown, put the treadmill work at an incline of 10-15% and walk backwards (holding the handrails is optional but recommended for safety). This allows a whole new angle for the glute muscles to work, allowing for an optimized and thorough glute workout. For the remaining five minutes of the cooldown, return the incline to 0% and walk at about 4 mph. Just like the previous workout, this cooldown allows the muscles to relax while still getting in one last push to the glutes for a bigger booty in no time.
Readers now have two thorough workouts to blast that booty and make it bigger than ever, but what about the legs? Proper leg position will ensure the booty is doing all the work, and there are a couple methods one can utilize when completing both workouts to ensure everything takes place in the butt.
The first is a high knee. By bring the knee up and squeezing the glute, exercisers can ensure the butt is receiving an extra workout. Don’t worry about completing this with every step either; instead, look to bring the knee up and squeeze on every 5th step, switching between legs to get a unilateral workout (no one wants a lopsided butt).
The second step users will want to incorporate is the squeeze. When walking, one foot is on the ground while the other is in the air. With the squeeze, users will squeeze the glute on the same side as the foot that’s touching the ground. This incorporates the pelvis and allows the glutes to do the work they’re supposed to do. Try to do a squeeze with each step when walking at a steeper incline (although anyone who can do it with every step throughout the workout is more than welcome to).
While incline, speed and leg position are going to give anyone a proper workout, the following tips can supercharge any power walking workout to ensure that results are seen sooner rather than later. By incorporating the following tips with a proper power walking workout, a bigger booty is just a few steps away.
We promise we’re not nuts or delivering conflicting advice with this one. While power walking is the prime cardio method to increase the booty, incorporating too much of other methods can make the butt smaller rather than larger because it causes the muscle tissue to break down. To make sure the butt is the prime focus for most workouts, incorporate power walking at some point during any completed cardio routines.
Protein and fat are friends, not foes, so make sure meals have plenty of both. This doesn’t mean to gorge on French fries or 8-pound steaks at every meal, but ensure mealtimes are well rounded with both food groups. Muscles want and need protein to build while healthy fats let one keep those bountiful curves they’re striving for.
Squats, lunges, deadlifts and a host of other strength training workouts allow for the butt to receive a proper workout, so don’t ignore these exercises. Look to incorporate some weight bearing exercises in a power walking workout routine to get that little booty to grow into the bodacious butt of anyone’s dreams.
Power walking provides an excellent workout for those looking to lose weight, get fit and get a bigger booty as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for power walking on the treadmill to make the butt bigger than ever, as well as old favorites like rowing machines, air bikes and ellipticals, to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Strength and cardio workouts have a plethora of benefits, but it can be hard to fit in both methods into a busy routine. This leads to many people selecting one method and sacrificing the other; however, there is a better way to work out: combining both methods to create a supercharged workout that builds fat and strengthens muscles. Commonly referred to as “bootcamp” or “cross-training,” combined strength and cardio workouts deliver all the same benefits in a fraction of the time as regular separate workouts. Read on to learn more the benefits of airbikes (sometimes called fanbike), strength training with weight bearing exercises, combining both methods and a sample workout anyone can complete.
Before talking about the benefits of an airbike, it’s important to establish what it is. Airbikes have a large fan that increases and lowers the resistance based on the speed of the rider on the pedals and handles. The more one moves, the more resistance they create for themselves. The benefits of an airbike include:
No Electronics – With the exception of a calorie/heart rate display that’s powered by batteries, airbike do not rely upon a motor or electronics to work. The user simply moves to power the bike and sets their resistance based on how hard they are working out. This means users don’t need to worry about plugging into an electrical outlet to workout, nor do they need to deal with keeping the bike in a certain part of the house where they can comfortably use an outlet.
Burn More Calories – Researchers have proven that airbikes burn more calories than a stationary bike. This is due to the airbike working by using one’s own body strength to set the resistance and speed. While there’s no way to say someone will burn a set number of calories based on how long they’re on the bike, a journalist who used one burnt as many calories in ten minutes as they would have on a 35-minute run. Users get what they put into a workout on an airbike.
Low Impact – Whether one is injured or suffers from joint or mobility issues, an airbike provides a great workout being a minimal amount of pressure is placed on the joints. Traditional cardio workouts like running and jogging can put a lot of stress, leading to injury and burnout. By switching to an airbike, these issues can be avoided. Avid runners should also consider adding an airbike to their workout plan as well to keep their bodies in prime shape.
Great for Beginners – Due to requiring no complicated equipment or techniques, airbikes are an excellent tool for those starting out on their exercise journey. All one needs to do is set up the airbike and start working out. How easy is that?
Build Stronger Bones – Numerous studies have proven that weight bearing exercises help to slow bone loss and may even help build bone density. This is especially great news for those over 40, who experience bone loss at a rate of roughly 1% per year. Stronger bones reduce the chance of forming osteoporosis as well as helping to combat symptoms for those who already have it.
No Equipment – Weight bearing exercises rely on the body to workout, which means one doesn’t need any equipment to work out. Users simply need to bring nothing but themselves. This makes it perfect for those looking to start a workout routine but aren’t ready to make a large financial investment into their new plan.
Completed Anywhere – Because users don’t need to worry about lugging along equipment when they’re out of town to complete their workout routine. This also makes it easy for those looking to complete a workout but live in a small living space.
Hard to Over Exert – While it’s not impossible to over exert oneself when using weight bearing exercises, it is easier to listen to the body’s natural cues that it’s time to end a workout. One cannot add more weight than their natural body weight when using their own weight to workout.
Combining airbike exercises with weight bearing exercises into one bootcamp workout is an excellent method to get a fit, toned body in almost no time at all. By utilizing both methods, one receives all of the benefits of both exercises without needing to separate their workouts onto different days.
This 40-minute workout is sure to get anyone sweating. Make sure to focus on proper form throughout the workout; it’s better to practice proper form and take a little more time than rushing through the work out. Due to the intensity of the workout, Fitscope recommends completing it no more than three times a week.
5-minute warm up ride
10 second sprint, 50 second rest
20 second sprint, 40 second rest
30 second sprint, 30 second rest
40 second sprint, 20 second rest
50 second sprint, 10 second rest
40 second sprint, 20 second rest
30 second sprint, 30 second rest
20 second sprint, 40 second rest
10 second sprint, 50 second rest
10 x burpees
20 x push ups
30 x squats
40 x lunges
50 crunches
40 x lunges
30 x squats
20 x push ups
10 x burpees
Repeat the entire airbike pyramid sprint circuit one time
5-minute cool down ride
Note: Sprints are completed on the airbike.
Combining your air cycling workouts with your weight bearing strength workout program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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Cardio and strength training go hand-in-hand for the perfect regime, but it can be difficult to find time to fit both methods of exercise into a workout routine. Luckily, people can avoid needing to make the nearly impossible choice of choosing between strength and cardio workouts by combining both methods into a bootcamp workout. Bootcamp workouts (also called cross-training) make users utilize both strength and cardio workouts into one workout session that is sure to get anyone in the best shape of their lives. Rowing is one of the best cardio workouts for anyone looking to follow the bootcamp methodology, for a variety of reasons while dumbbells, the strength training standby, delivers a powerful workout when utilized. Read on to learn about the benefits for both of these methods, the benefits of combining them into one workout and a simple (but powerful) sample workout anyone can complete.
Low Impact - More traditional cardio workouts, including running and jogging, are an excellent way to burn calories, but they’re not excellent for one’s joints. This is because they cause a lot of micro-trauma to the joints and shins. While this works just fine in small amounts, it can cause severe injury when practiced too often. Rowing machines put zero impact on your joints being your body is sliding back and forth on the rowing machines.
Burn Calories - Running is commonly thought of as the most effective way to burn calories, but rowing burns just as much! In fact, an hour of rowing burns just as many calories as running at 6 mph for an hour straight. When one burns calories, when combined with a healthy diet, they can reduce their belly fat (lowering their chances of developing diseases like diabetes) as well as get the body of their dreams.
Build Lean Muscle - Because rowing provides a full-body workout, users are working out nearly every muscle in their body, allowing them to grow their lean muscle mass. While rowing is never going to give you large, hulking muscles, its high rep, low resistance structure allows one to build detailed, fine muscles.
Great for Beginners - Rowing definitely contains its own nuanced techniques, but it’s also easy for beginners to learn how to use the machine. Users don’t require any special instruction to use, nor do they need to worry about a complicated set-up. This means one can start rowing almost as soon as they receive their machine.
Excellent Strength Training Workout - Rowing allows users to not only work out the obvious muscle groups like the legs and arms, but it also allows one to exercise their core and back. The core muscles are engaged by keeping proper form to stabilize as one moves on the rower while the lower back (one of the most common spots for injury) is exercised by forcing users to contact the muscles in the lower back.
Fixes Strength Imbalances - When working out with a barbell, one’s body will compensate for one side being weaker than the other. By using dumbbells, users are forced to make their bodies utilize the strength that’s right for them. This allows users to make sure both sides of their bodies are at the same fitness level.
High-Intensity Training - Dumbbells allow users to intensify their workouts by using high-intensity techniques that simply aren’t doable with other strength training methods, including drop sets.
Large Range of Motion - Imagine someone attempting to do a tricep dip with a barbell. It’s simply not possible. By utilizing dumbbells, users can experience a more thorough range of motion that also allows them to work out different muscle groups.
Stabilization - Who would have thought that dumbbells provide a similar chest and tricep workout when compared to a barbell when performing bench presses while bicep activity was stronger with the faithful dumbbells? This is due to the stabilization required to use dumbbells, which activates more of the muscle fibers.
Muscle Growth - Want stronger muscles? Use dumbbells! Dumbbells facilitate muscle growth, meaning users can increase their muscle size, meaning users will see those biceps bulge as well as burning more calories when not exercising.
Combining rowing with dumbbells is an excellent way to get one’s dream body in a fraction of the time it would normally take when completing workouts separately. When one combines both methods in their workouts by creating a bootcamp workout, they are able to work out for a shorter amount of time while still receiving the same results. That’s why Fitscopes’ model is to work out smarter rather than harder or longer than necessary. Combining workouts also allows one to work out less often (for example, the sample plan below shouldn’t be completed more than three times a week). By putting both methods together, one can receive the workout of their lives while living a longer, healthier life.
Warm-Up - 20 Minutes Rowing
:45 Seconds at Full Strength (this is different for everyone)
2 Minute Recovery Row
Complete Rowing Steps 2&3 3 Times
10 x Rear Delt Fly
10 x Stiff-Legged Dumbbell Deadlift
Complete Rowing Steps 2&3 3 Times
10 x Dumbbell Goblet Squat
10 x Dumbbell Halo
10 x Bicep Curls
Complete steps 2&3 3 Times
Cool-Down - 5 Minutes of Rowing
Please Note: Do not attempt to row and use dumbbells at the same time. Doing so can result in severe injury.
Combining your rowing workouts with your dumbbell program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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A proper workout regimen consists of both cardio and strength workouts; however, time constraints tend to lead to people choosing one primary method and slacking on the other. While all exercise is great for the body, those who regularly practice both strength and cardio workouts have better results and healthier bodies. By combining strength and cardio workouts (commonly called bootcamp or cross-training) into one workout session, one can experience the benefits of both methods without needing to choose which workout they’re going to complete. One of the best cardio workouts one can complete is cycling being it blasts away fat and provides a great strength workout while an excellent strength training method is the often-overlooked resistance band. Read on to learn about the benefits of cycling, strength training with a resistance band, combining both methods and a quick sample workout anyone can complete today.
Blast Away Fat – Cycling is continuously considered one of the best ways to blast fat simply because it can burn hundreds of calories an hour, especially when completed at a high intensity. Due to the cardio blast cycling provides, many people find that they are better able to keep their weight in check.
Low Impact – Because cycling puts so little stress on the joints, many people find they can workout harder and longer than they could on other popular cardio workouts (i.e. running). This means more calories burned without most of the side effects commonly associated with weight bearing cardio methods.
Strength Workout – When one cycles, they’re heavily relying on their legs and core muscles to practice proper form while exercising. This means they are receiving a great strength training workout for the lower body, including the calves, quads, glutes, hamstrings and abdominals. Powerful legs and a strong core? What more can someone ask for?
Heart Healthy – All cardio strengthens the heart and lungs by getting the blood circulating and increasing lung capacity, but many people find that they can work out more intensely on a bike to give these systems a supercharged blast that can’t be beat. This means one may lower their chance of heart attack, stroke and high blood pressure.
Great for Mental Health – The world is a stressful place, and cycling can help one deal with their every day lives just a little bit more. Due to the release of endorphins when using a bike, many find that their depression, anxiety and stress levels are reduced.
Tone and Strengthen – Resistance bands are an excellent tool to tone and strengthen the body because they can provide an intense amount of resistance that makes the muscles work harder.
Low Impact – Resistance bands are an excellent workout tool for people with joint issues or those who are recovering from injury because they don’t place pressure on the joints like weights can. This means one can still receive a great strength training workout without worrying about joint or muscle pain.
Easily Adjustable – If a resistance band exercise isn’t providing enough resistance for one to receive a proper workout, the user simply needs to adjust the bands position to find the right position for their needs. This means no more stopping to adjust a weight as well as having the perfect amount of weight for one’s body every single time it’s used.
Great for Beginners – Resistance bands are one of the cheapest tools one can purchase when looking for new exercise equipment. Many find that they can receive a pack of five bands, all at varying strengths, for under $20 dollars to fulfill all their cardio needs. They also allow for people of all ages and fitness levels to receive a powerful workout.
Flexibility Training – Many people, especially those just starting out with a workout plan, find that they struggled with completing a full range of motion when utilizing weights. With a resistance band, one simply needs to find the proper resistance that still allows them to complete the full range of movement they need to complete the exercise. This can lead to better flexibility as well as working the muscles deeper than the person would with weights.
Combining cycling with resistance band training allows one to receive a powerful workout than can lead to them getting their dream body in a fraction of the time that more traditional workout methods would allow. This method goes under a variety of names, including bootcamp and cross-training, but provides enviable results. When utilizing a bootcamp method, the body workouts harder for a shorter amount of time, meaning one receives all the benefits of both workout methods in a fraction of the time it would take to complete both workouts separately.
The following workout can help you achieve the body of your dreams in just a few short minutes. Please note that the Rotations Per Minute (RPM) may seem low, but you will need to adjust your bike’s resistance to make sure you are pushing yourself hard with the exception of the warmup and cooldown.
Warmup – 5 minutes at 80-90 RPM
Pushups 20x
Band Squats 10x
30 seconds at 80 RPM, 30 seconds at 100 RPM – Repeat 4 Times
10x Arm Rows with band (per side)
15x Band Deadlift
3 Minutes at 70 RPM
10 Band Over and Backs
10 Arm Chest Presses (each side)
30 seconds at 80 RPM, 30 seconds at 100 RPM – Repeat 4 Times
10 Vertical Band Pull Aparts
10 Horizontal Pull Aparts
Cooldown – 5 Minutes at 60-70 RPM
Note: Do not attempt to work out with a resistance band while riding an exercise bike. This can lead to severe injury.
Combining your cycling workouts with your resistance band program provides an excellent workout for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your exercise routine and start working out as soon as possible? Fitscope offers online studio classes for exercise bikes and strength training with resistance bands, dumbbells, kettlebells, etc., as well as old favorites like rowing machines, treadmills and ellipticals, in addition to HIIT workouts to allow people to vary their workouts while obtaining maximum benefits. Click here to learn more and receive a free one-week trial.
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