Whether one calls them boot camp workouts or circuit training, combined workouts are an excellent way to blast fat and get stronger than ever due to the all-in-one workout they provide. No longer do people need to choose between strength or cardio, and due to the even, full-body workout that comes with boot camp plans, people are able to workout their bodies more and see faster results. Read on to learn about the benefits of strength training, cardio, and how to combine both methods.
Whether one decides to use kettlebells, resistance bands, dumbbells or even their own body weight to strengthen their muscles, strength training provides a plethora of benefits, including:
Better Bone Health – It’s easy to think that strength training is relegated strictly to muscles, but numerous studies have shown that people who complete regular strength training workouts also have stronger bones. This can help prevent or alleviate the symptoms of diseases like arthritis and osteoporosis.
Burn More Resting Calories – While one will obviously burn more calories while working out, stronger muscles also allow people to burn more calories while they’re sedentary as well. This is due to the muscles needing more calories to recover from post workouts as well as more muscles for maintenance, meaning a raised metabolism.
Increased Brain Power – Feeling sluggish? Studies show that strength training can have a dramatic impact on one’s brain health, especially with memory and response times; however, that’s not all. It also benefits user’s mental state, with the endorphins released from strength training producing a happiness high that’s similar to the one received from opioids.
Improves Organ Health – Practitioners will improve their heart and lung health due to the increased oxygen intake and blood circulation, but those aren’t the only organs improved with a proper strength training workout. The skin is the largest organ on the human body, but if one has been carrying excess weight for a long period of time, it can become stretched out. Strength training can help the skin rebound, giving a tighter, firmer appearance.
Treadmills are a mainstay in a lot of people’s homes, and it’s easy to see why. They don’t take up a lot of space, they provide an excellent full-body workout and they’re one of the most affordable machines one can buy. Just some of the health benefits include:
Low-Impact – Joint health should be a priority for anyone looking to start a workout program, and a treadmill is an excellent way to ensure one’s joints are getting a low amount of impact—especially if one decides to power walk on the machine. Running will put more pressure on the joints, but it’s significantly less on a treadmill than it would be on harder surfaces like roads.
Strength Workout – Obviously a treadmill alone isn’t enough to give someone a hardcore strength workout, but it does activate the leg muscles and builds muscle mass in the lower body. If one is really looking to up the ante (and workout the buttocks), a steep incline will place more focus on the muscles in the back of the legs.
Reduce Blood Pressure – High blood pressure is a leading cause of death in the United States, and it’s always great to look for ways to bring it down. Treadmill workouts reduce blood pressure, which can help someone avoid a plethora of health issues, including heart attacks strokes, and organ damage.
Burn Calories – Treadmill running blasts away excess fat better than almost any other cardio machine, and it’s also perfect for beginners looking to ease into a cardio program. One of the primary reasons for treadmills popularity is their ability to burn a lot of calories quickly. How quickly? A 200-pound person running at 6mph can expect to burn over 800 calories an hour!
Unfortunately, many people choose to focus on one training aspect, leading to an uneven workout program that does not allow the body to be in its maximum state of health. Combining one’s treadmill workouts with strength training allows one to maximize their workout time being they’re getting the benefits from both methods of exercise. Some of the other benefits include:
Excellent HIIT Program – HIIT relies on devotees to use both exercise methods to get the body of their dreams, and treadmills combined with tools like kettlebells or resistance bands are an excellent way to burn a ton of calories while getting stronger.
More Benefits, Less Time – HITT works by allowing users to get the same number of benefits they’d gain from utilizing separate strength and cardio workouts by combining both methods, meaning one can get the same powerful workout in a fraction of the time it would take to do them separately.
The main thing to remember when combining the treadmill with strength training is to workout smart, meaning completing workouts that workout the largest number of muscles in the least amount of time. This sample plan is perfect for those just starting out on HIIT:
Treadmill – 5 Minute Warm Up Walk
Treadmill – 30 Second Sprint
Kettlebell Swing – 20 Reps
Squats – 20 Reps
Treadmill – 30 Second Sprint
Burpee – 20 Reps
Kettlebell Swing – 20 Reps
Treadmill – 30 Second Sprint
Kettlebell Swing – 20 Reps
Pushups – 20 Reps
Treadmill – 30 Second Sprint
Lunges (Alternate Legs) – 20 Reps
One Arm Kettlebell Snath (Alternate Arms) – 20 Reps
Treadmill – 5 Minute Cooldown Walk
Combining your treadmill workouts with your strength training 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 treadmills and strength training with dumbbells, kettlebells, etc., 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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CrossFit workouts utilize high-intensity functional movements to improve users’ cardio and physical strength. Although CrossFit is commonly associated with strength training workouts, it also offers the ability to include any cardio workout into a user’s fitness routine. However, the two best options for getting an intense CrossFit cardio workout are rowing and airbikes. Both allow users to torch away calories while also incorporating elements of strength training due to the natural movements one makes when using either machine. Read on to learn more about the benefits of rowing and airbikes, how to incorporate them into a CrossFit workout, and an intense workout for each machine that’s sure to get anyone’s heart pumping.
Low-Impact – It’s important to remember that low impact doesn’t mean low intensity; users can torch calories without putting large amounts of stress on their joints. Rowing provides an excellent low impact workout due to placing next to no stress on the knee and ankle joints, something that very few other machines accomplish that burn as many calories as the rowing machine. It also benefits joint health due to the large range of motion users must complete when using the machine. It also allows CrossFit users to perfectly balance their Crossfit workouts, counteracting the lifting, pressing and pushing movements that come with exercises like burpees and deadlifts.
Maximized Calorie Burning – Because rowing is performed in a sitting position, many CrossFit users wonder about its ability to burn calories. In fact, many people can burn upwards of 1,000 calories when using a rower! This is due to the numerous muscles that must be utilized when rowing. Unlike more traditional cardio machines like treadmills and ellipticals, rowing gives an even full body workout that combines the best elements of cardio and strength training into one machine.
Improves Endurance – Besides being an excellent cardio and strength training workout, rowing also improves CrossFit users’ endurance—an integral part of the workout process. While some workout machines can become “outgrown” by users as they become more fit, rowing machines allow users to increase their endurance as slowly or quickly as they want on the same machine, meaning a leaner, stronger body that can workout longer and harder than one can imagine.
Adding the rowing machine to one’s CrossFit workouts probably sounds great, but how often should one use the machine? It’s truly up to the user; however, Fitscope recommends beginners use the rowing machine 1-2 times a week to allow the body to recover and get the most out of the machine. This is an excellent starting point that allows exercisers to vary their workout routines while still getting maximum benefits from a rowing machine.
There are an assortment of CrossFit workouts one can complete on their rower, but this one that combines rowing with kettlebell swings is sure to torch calories. Just remember to use a challenging weight for the kettlebell to receive maximum benefits. Don’t want to use the kettlebell? This workout is entirely customizable, so feel free to switch it out in favor of burpees, press-ups or another strength training exercise of one’s choice.
200 m Row
15 Kettlebell Swings
400 m Row
15 Kettlebell Swings
800 m Row
15 Kettlebell Swings
1000 m Row
Rest 3 minutes
Perform entire set three times
Excellent Default Equipment – Unfortunately, injuries do happen; however, rolled ankles or flexor strain doesn’t mean one needs to completely stop working out. Airbikes (also called assault bikes and fan bikes) are an excellent way to exercise safely while injured due to next to no stress being placed on the joints, facilitating rehabilitation quicker than not exercising at all while also burning calories. That doesn’t mean airbikes are only applicable for the injured either. They are also an excellent way to work out on rest days due to the increased blood flow in the body which makes recovery times much shorter than those who remain stagnant.
Bust Plateaus – While airbikes provide a great full body workout, they really excel as a cardio workout. This makes it perfect for those who have recently plateaued in their workouts and are seeking to increase their cardio to get their body back on track without losing one’s muscle mass or strength.
Powerful Lower Body Workout – CrossFit primarily focuses on getting the most out of a workout in the least amount of time which is why so many of their machines provide combined strength and cardio workouts, and an airbike is no exception. Pedaling will strengthen the ankles, calves hamstrings and quads to create shapely, strong legs while stabilizing oneself on the bike actually engages the core muscles, leading to stronger abs.
Users should aim to work out on an airbike between 1-2 times a week when first starting out. This will allow adequate recovery time in between workouts. As users progress with their exercise plan, they may find they want to use their airbike more often.
This workout is perfect for beginners. Remember that CrossFit focuses on completing each section as quickly as possible while still maintaining form. Therefore, instead of focusing on time spent on the bike, this workout focuses on calories burned:
15 calorie Airbike
10 Kettlebell Swings
10 Burpees
15 calorie Airbike
10 Kettlebell Swings
15 Box Jumps
15 calorie Airbike
10 Kettlebell Swings
10 Air Squats
Repeat 3 Times
Rowing machines and airbikes both provide excellent CrossFit 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 rowing machines, airbikes and strength training with dumbbells, kettlebells, etc., as well as old favorites like treadmills 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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With age comes differences in body composition, and many people will find that their joints feel much different than in years pass. Stiffness and achiness control joint movement, and bones become weaker than they once were. Unfortunately, stiffer joints and weakening bones are inevitable, but with a proper exercise plan, these symptoms of older age can become less debilitating and major conditions like arthritis and osteopenia (the precursor to osteoporosis) can be prevented, improved or stalled.
However, not all exercises are right for everyone—especially when talking about the proper fitness regimen for older adults. Many people find they simply can’t complete the same high-impact exercise programs they did in their youth. Luckily, low-impact fitness allows people to receive all the benefits of exercise without putting large amounts of stress on their joints. This means improved health, longer life span and a happier life without risking injury or further damaging the body. Read on to learn the top four low-impact exercise machines to help baby boomers stay in shape.
Recumbent Bikes
Unlike a regular stationary bike, a recumbent bike allows the user to cycle from a reclined position, meaning less stress is put on the joints when compared to a traditional stationary bike. However, low impact doesn’t mean low results. When properly utilized, a recumbent bike can deliver a powerful workout, and because the user is seated throughout the entire workout, they can workout longer and with more intensity. Other benefits include:
Cardio Health – Cardiovascular exercises facilitates a plethora of health benefits, including: reduced chance of heart attack, weight loss and lower blood pressure. Recumbent bike users find they can workout longer than on other machines, meaning they can receive the same cardio benefits they would get from a higher impact method.
Reducing Depression – People who work out are less likely to suffer from depression, especially if they practice low impact exercise for an extended amount of time. Unfortunately, it’s not possible for everyone to workout for long periods of time; however, many find they can workout much longer on a recumbent bike versus other methods of exercise. This means that depression symptoms can be severely reduced in severity or even go away completely.
Prevent Arthritis – Jogging and running are considered two of the prime methods to get in cardio—even though they’re both hard on joints. Recumbent bikes have been shown to improve arthritis symptoms, including pain, as well as helping to prevent it in the first place if started early.
Ellipticals
Elliptical machines are one of the most popular machines at gyms across the nation for a reason: they burn large amounts of fat while putting a low amount of stress on joints. Ellipticals also provide a full body workout as well as improving mobility.
Burn Belly Fat – No one is going to lose all of their belly fat by spending hours on an elliptical, but they can burn a lot! Ellipticals are considered one of the top ways to lose stubborn belly fat, especially when combined with HIIT (high intensity interval training). HIIT workouts work on by the user pushing themselves to a high level of exertion in very brief sprints before spending time recovering (it’s usually in a 1:4 ratio, or a 30 second sprint combined with two minutes at a moderate pace).
Full-Body Workout – Ellipticals aren’t simply working out the legs—they also workout the arms and core to provide a full-body workout that can’t be beat. This means that users can tone their entire body on only one machine, which means less time in the gym and more time doing what they love.
Improved Balance – Ellipticals are also one of the best machines for improving balance simply because they require the user to keep their balance throughout the entire workout. In fact, ellipticals have been used to work on balance with stroke patients, with one study showing a balance improvement of up to 28%.
Rowing Machines
The popularity of rowing machines has exploded the last few years, with many finding that this long ignored machine is the perfect addition to their fitness regime. Some of the benefits of rowing include:
Upper Body Workout – Rowing machines technically provide a full-body workout being they require all major muscle groups to engage; however, the upper body workout is one of the best one can receive on a cardio machine being it’s providing an excellent strength training workout as well. Strength training has been shown to promote better sleep and nocturnal blood pressure as well as building stronger muscles.
Great Alternative – Rowing machines are an excellent alternative to machines like ellipticals (due to the increased focus on ab work and treadmills (those who need less pressure on their knees). Due to the strength training the machine provides as well, it can be great for those planning to eventually add lifting weights to their regime.
All Fitness Levels – Anyone can use a rowing machine. It’s incredibly easy to adjust and the body naturally falls into the correct body position. The main thing to remember when using is keeping the back straight, but otherwise, the machine is perfect for beginners.
Power Walking on a Treadmill
Power walking simply means the user is moving their arms while walking at a brisk pace. This can mean a little more stress on the joints, but it’s still low enough to qualify as a low-impact exercise. Benefits include:
Lowered Blood Sugar – Baby boomers have been found to lower their blood pressure by walking for as little as 15 minutes at a pace that hovers just under 3 mph. This is great news for everyone, but especially diabetics, prediabetics and those who need to watch their sugar intake.
Reduced Back Pain – Lower back pain means debilitation for many people—no matter their age. One study found that when test groups were divided into two groups, one practicing strength training and the other walking, to alleviate back pain, the walkers actually came out on top.
Conclusion
Treadmills, ellipticals, recumbent bikes, and rowing machines all provide excellent low-impact workouts for those looking to lose weight and get fit without damaging their joints. Want to vary your workouts and start working out as soon as possible? Fitscope offers a variety of exercise videos for the aforementioned machines as well as yoga and strength training workouts to allow people to vary their workouts. Click here to learn more and receive a free one-week trial.
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Recumbent bikes have received some unneeded flack over the years, but they’re actually a great tool for those looking to receive a great workout. Unlike stationary bikes, recumbent bikes allow the user to workout from a reclined position, meaning they receive full back support while pedaling in front of their bodies. This means a much more comfortable workout for those looking to cycle for longer than they may be able to on a traditional exercise bike due to the reduced tension on the upper body and more time spent working out until muscle fatigue.
People who are interested in a recumbent bike can find it to be an amazing workout; however, many are probably wondering what the benefits are, how to get started and what their first workout can be. Luckily, Fitscope is here to help. Read on to learn all the answers to these questions and get started today.
Benefits
Low Impact – Because the user reclines throughout the entire workout, there is even less pressure on the joints than a stationary bike, which makes it perfect for those with pre-existing conditions or the recently injured. In fact, many doctors traditionally recommend the recumbent bike strictly because it puts no weight on the body. However, this doesn’t mean exercisers aren’t receiving a great workout that torches fat!
Cardio – The benefits of cardio are numerous, and recumbent bike users receive all of them, including fat loss. Why does cardio burn fat? Because it works through the body’s glycogen and fat stores to give users the energy they need to complete the workout. Cardio exercise also works the circulation and oxygen systems, meaning that those who practice it are less likely to suffer from circulatory issues and strengthen their heart as well as an increase in their oxygen intake during their everyday lives (meaning they can also workout longer and harder without losing their breath). Finally, cardio devotees improve both their recovery time and ability, meaning they recover faster and more thoroughly.
Strength Training – Recumbent bikes provide an excellent strength-training workout for the lower body and even the core. Because it helps exercisers build muscle, they’ll become stronger and stay fit for a longer amount of time. Strength training also helps build bone density via increasing the neutrinos that keep bones strong, meaning it can help prevent bone fractures, osteoarthritis, muscle spasms and osteoporosis. Strength training isn’t limited to physical benefits either. It also improves brain power, memory, response time, quality of sleep and overall mental state. Everyone wants and needs these benefits, but it can be difficult—if not impossible—for some to achieve using traditional weight lifting methods. Luckily cardio machines like the recumbent bike are more than capable of it and facilitate users getting the body of their dreams.
HIIT Workout – HIIT is a method of working out where exercisers complete sprints followed by a recovery period, usually a 1:4 ratio (so for every 30 seconds of sprinting, the user will follow it up with a 2 minute recovery period). HIIT workouts allow users to burn more calories, increase their oxygen uptake and perceive less exertion while still receiving an intense workout that’s been shown to burn up to 6-15% more calories after completing a workout versus regular exercise as well as burning more calories during the workout (read more about the benefits of HIIT workouts here). Luckily, HIIT workouts can be completed on a recumbent bike being they’re intensity based, so users can burn much more calories than they would completing a steady-paced workout.
Safety – Not only are recumbent bikes more comfortable, they are also safer than stationary bikes due to the reclining position. While users can’t stand on the pedals to intensify their workouts like on a stationary bike, they also can’t fall off the bike and get injured being they’re reclining. To intensify the workout, users simply need to increase their resistance or speed.
Getting Started
The first thing people discover when looking at a recumbent bike is how different it looks than a stationary bike. Not only are they sitting down, but the pedals are in front of them versus being under the seat. Users should learn how to position themselves on the bike as well as how to use it by completing the following:
Adjust the Seat – The seat contains a full back support and is slid forwards or backwards to adjust for the legs. Users should have a slight bend to the knee when the legs are fully extended. This also ensures the exerciser uses correct posture throughout the workout.
Use Correct Posture – Due to the seat, it can be tempting for many people to slump over when workout out. It’s important to remember to keep the back straight throughout the entire workout to burn the most calories (and engage the core muscles).
Adjust the Resistance Level – Resistance levels depend on the bike, but many usually go between 1-20, with one being no resistance and 10 being the most. Most beginners will likely want to start out around an 8, while experienced exercisers may choose to go more intense. The important thing for users to remember is that the resistance level must be set at their fitness level to prevent injury.
Workout
Ready to jump on the recumbent bike? Try this 30 minute workout to get started:
5 Minutes – Warm Up at resistance level 8, 90 Rotations Per Minute (RPM)
30 seconds – Sprint at resistance level 15, 80 RPM
2 minutes – Cool down at resistance level 5, 50 RPM
Complete the last two steps 3 more times
5 Minutes – Cool Down
Conclusion
Recumbent bikes provide an excellent workout for those looking to have a strength and cardio routine rolled into one. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Push your body to the next level and get the body of your dreams with Fitscope! Click here to learn more and receive a free one-week trial.
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High-intensity interval training (HIIT) gets thrown around a lot as a buzzword, but it’s one of the best workout methods one can incorporate into their training program. HIIT requires exercisers to push themselves to their maximum potential for a short amount of time followed by a rest period (usually a 1:4 ratio). Users use the Rating of Perceived Exertion (RPE) system to gauge how hard they are working out, usually with a scale of 1-10, with 1 being sedentary and 10 being maximum exertion. Most HIIT workouts last up to 30 minutes for even experienced exercisers, and fitness beginners commonly start with 5-10 minute workouts.
HIIT workouts offer a plethora of benefits, including better oxygen intake and a high amount of calories burned in a short amount of time. A 2016 study found that “If an individual is seeking to burn slightly more calories, maintain a higher oxygen uptake, and perceive less exertion during exercise, HIIT is the recommended routine.” HIIT has also been shown to increase calories burned after a workout is completed as well, with one study finding participants burnt 6-15% more calories for two hours after completing a HIIT workout. Some of the best machines to obtain these benefits are stationary bikes, treadmills, ellipticals, and rowers. Keep reading to find out the benefits of incorporating HIIT when using these machines.
Stationary Bikes
Indoor cycles provide an excellent workout that truly can’t be beat. It’s low impact (perfect for those with joint issues or recovering from injuries) while also providing a great cardio workout that blasts away fat. Cycling also provides an excellent strength training workout that involves not only the lower body but also the core and upper body as well (say hello to better posture too!). Finally, cycling helps one’s brain stay healthier due to the need to concentrate on the action of peddling in addition to the flood of endorphins that come with every workout option.
HIIT’s interval system can push training to the next level and work smarter rather than harder. One of the main things novice cyclists will notice when they begin using a stationary bike is how quickly their body adjusts to the workout; however, HIIT keeps their bodies guessing about what pace they’ll be at while their stamina builds up, meaning a person can cycle for years without hitting an exercise plateau. They come to users quickly and with more intensity.
Treadmills
One of the best things about treadmill training is that it doesn’t strictly need to be running, and the same can be said for HIIT treadmill workouts as well. Exercisers of all fitness levels can incorporate power walking and running into their HIIT plan to exercise better and smarter than ever before by power walking during their rest periods and running during the high exertion periods. This means less wear and tear on a person’s joints while still torching away the fat that comes with both methods of exercise. Just make sure to pump the arms during the entire workout to make it a full-body workout and burn 5-10% more calories than keeping arms stagnant.
One of the great things about running or power walking is their ability to burn calories quickly; however, HIIT workouts on the treadmill pulverize body fat and users complete a harder workout in a shorter amount of time. Finally, HIIT treadmill workouts, when compared to regular running, allow people to become better runners in a shorter amount of time due to the increased time of sprinting which builds muscle and makes steady pace running easier.
Elliptical
Ellipticals offer a plethora of health benefits, including increased stamina and cardio capacity. They also burn a large number of calories, with a 185-pound person burning roughly 400 calories after only 30 minutes of working out at a steady pace. Finally, because users move in one fluid motion without putting a lot of weight on their joints, it’s an excellent tool for those who need a low-impact exercise. It’s no wonder they’re one of the most popular machines at the gym!
HIIT gives users all of the benefits they expect from an elliptical with the bonus of completing everything in a shorter amount of time. It also helps get rid of abdominal visceral fat (the type of fat that can lead to diabetes), with one study of obese women finding that participants lost more than 10% of their body fat after completing a 12-week program. Furthermore, the study found that people who completed HIIT lost just as much weight in 30 minutes versus those who worked out for 60 minutes at a steady pace.
Rowing Machine
Rowing machines are one of the most overlooked workout machines, but they offer some amazing benefits for their users. Not only are they an excellent tool for cardio, but they also provide strength training while being low-impact. Finally, a rower will see improved posture as well as an increase in overall health, with things like better blood circulation, stronger bones, and increased flexibility (read more about the benefits here).
If one completes a Google search on rowing and HIIT, they’ll routinely find articles proclaiming rowing machines the best HIIT workout tool. One of the prime reasons for this is the machine’s ability to provide a full-body workout which means more fat burned than most cardio machines and an increase in muscle mass. It also is an easy-to-use machine for people of all fitness levels and ages being its low-impact but still provides amazing results.
Conclusion
Treadmills, ellipticals, stationary bikes, and rowing machines all provide excellent HIIT workouts for those looking to lose weight and get fit as quickly as possible without spending hours on a machine. Want to vary your workouts and start performing HIIT as soon as possible? Fitscope offers a variety of exercise videos for the aforementioned machines as well as yoga and strength training workouts to allow people to vary their workouts. Click here to learn more and receive a free one-week trial.
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Combining the movements of a stair trainer and an elliptical, a Max Trainer® by Bowflex® is a perfect way to torch calories and get a dream body on one machine. Combining strength training with cardio, a Max Trainer® allows exercisers to kill two birds with one stone by receiving the health benefits of both workout types. This machine is perfect for anyone looking to get a comprehensive workout without spending thousands on a variety of machine types. Read on to learn more about the Max Trainer®’s benefits, how to get started and a simple beginner’s workout.
Benefits
Cardio
Cardio workouts allow exercisers to increase their oxygen intake which means they’ll breathe better in their everyday life and receive more oxygen every single time they breathe. This also means an increase in blood flow (hello better skin!) as well as healthier, happier organs due to the increase in blood supply. Finally, cardio torches body fat, leading to a leaner, healthier body that anyone will be proud to show off this swimsuit season, and the Max Trainer® works to help users lose weight in the shortest amount of time.
Full-Body Strength Training
Strength training builds up muscles, and the Max Trainer® is an excellent tool to get a strength workout that can’t be beat. It accomplishes this by making the user propel themselves with their own body weight (think of lunges) to give an excellent lower body workout. The core muscles are utilized to keep correct posture when using the machine while the handles allow users to get a solid upper body workout that can’t be beat. Finally, strength training raises the metabolism, meaning people will continue to burn calories even after they complete their workout.
Low Impact
Unlike running, jogging or jumping rope, the Max Trainer® facilitates low impact exercise. This means that the joints have less pressure placed on them. Instead of continuously pounding away like on a treadmill, the Max Trainer® allows the body to move in one fluid movement. This makes it perfect for those who want to exercise but are just starting out, have joint issues or are recovering from injuries.
Low Injury Risk
Due to the Max Trainer’s® design (more on that in a bit), the machine offers a very low injury risk. You’ll receive the high calorie burn and work out the same muscles associated with running or jogging while staying in the same position. The movements the machine puts the user in are completely natural as well, which puts less stress on the joints as well as preventing injury from poor form that can happen with other exercise equipment.
Great Design
Not only does the Max Trainer® look cool, it also features a compact design that takes up far less space than an elliptical. The solid, well-constructed frame facilitates a firm, stable workout that won’t cause one to rock from side-to-side or feel like they’re about to fall. Because it’s made by Bowflex®, it’s also completely customizable—something rarely seen in ellipticals or stair steppers—meaning that the whole family can create a profile tailored to their workout needs as well as allowing users to adjust the resistance to the levels they need to get the right workout for their body. Finally, the Max Trainer® is lightweight and nearly silent, which makes it perfect for those who live in an apartment or who may need to move the machine around the room.
Getting Started
Whether looking to purchase the machine or use the gym’s newest acquisition, it’s important to go in with a basic understanding of how the Max Trainer® works and how to use it the best of one’s ability.
1. Practice Correct Posture – Just like with every workout machine, the Max Trainer® requires correct posture to get the most out of the workout. Users should make sure their backs are straight and that the machine’ settings are set correctly to allow them to focus on perfecting their body’s position on the machine.
2. Choose the Right Resistance Level – All three of the Max Trainer® machines have a variety of resistance levels, and it’s important to use the correct level for one’s fitness level. It can be tempting to think that one should use the most intense setting to get the best workout, but this mindset can lead to injury and overexertion. By sticking to a lower resistance level for a few weeks, new users will become familiar with the machine and can ensure their posture is correct.
3. Don’t Utilize Circuit Training—At First – Pacing oneself is integral to sticking with any workout program, and circuit training can be a difficult plan for beginning exercisers. Instead, one should look to learn how the machine works and use it for a few weeks before incorporating more exercises with it.
4. Look at Stats – The Max Trainer® comes with a chest strap to monitor heart rate, so users know exactly how hard they are working. After working out, it’s a good idea to write down the heart rate and intensity during the workout to track how one’s heart rate lowers over the next coming weeks. The strap also allows one to train in their target zone, meaning that more calories are burned and even the most novice exerciser can train effectively. The console also includes workout time and calories burned that are perfect for tracking a workout’s intensity.
Beginner’s Workout
One thing most people notice when they first use the Max Trainer® is how quickly it tires them out. It’s not uncommon for users to complete only a few minutes on the machine, slowly building up to 14-minute stretches (don’t worry, experienced users commonly work themselves up to almost an hour). Here’s an easy 15-minute workout that can’t be beat!
Warm up – 1 minute
High Intensity Training – 30 Seconds
Low Intensity Training – 90 Seconds
Repeat Steps 2 and 3 eight times
Cool Down – 1 Minute
Conclusion
The Max Trainer® provides an excellent workout for those looking to have a strength and cardio routine rolled into one. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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Airbikes, also known as fan bikes, are a popular exercise machine for CrossFit® training. Best described as an elliptical crossed with a spin bike, air bikes work with a fan wheel and independent handlebars that move front to back as you exercise. Users don’t set a resistance level like with spin bikes; instead, air bike users up their resistance by working out harder. Air bikes are a great option for those looking for a bike that doesn’t rely as much on technology like many spin bikes while still getting an excellent full body workout. Read on to learn about the benefits of an air bike, getting started and an easy beginner’s workout.
Benefits
There is a plethora of benefits to using an air bike, but here are some of the top reasons:
Cardio Workout
Fan bikes provide an excellent cardio workout that can’t be beat. Cardio gives users healthier skin by increasing blood circulation and helping the body to expel toxins, but the benefits aren’t just skin deep. Because it relies on oxygen intake, cardio strengthens the lungs and allows one to breathe easier and have better oxygen intake in their everyday lives. It also allows improves blood sugar and decreases organ stress and one’s risk for diabetes. Men who include cardio in their workout routines can decrease their risk of developing erectile dysfunction (or see an improvement if they already have it). Finally, cardio has been shown to facilitate better sleep being it promotes falling asleep easier and promotes REM.
Strength Workout
Air bike users can set a high resistance level when working out which means they receive a great strength training workout. Just like cardio, there are an array of benefits to strength training that allow one to live longer and become stronger. For example, strength workouts increase bone density (meaning reduced risk of fractures and osteoporosis) in addition to muscle mass. It also boosts resting metabolism, meaning that one will continue to burn fat even when not working out. Finally, strength training allows users to boost their stamina, meaning they can do everyday tasks quicker and easier and get more work done than ever before.
Low-Impact
It can be easy to think that low impact means low benefit, but that couldn’t be further from the truth. Low impact exercise is just as beneficial for one’s body as high impact, it’s just gentler on the body—perfect for those who have joint issues, beginner exercisers and those recovering from injury. Air bikes are an excellent tool for those who need a low impact exercise because it puts next to no stress on the hip, knee and ankle joints while still allowing users to get a great strength and cardio workout.
Weight Loss
Fan bikes promote weight loss even more than a spin bike because one is actively moving their arms just like when running (i.e. a full body workout). This means less time exercising with more benefits. While it’s impossible to give an exact number for how many calories a person can burn when using an air bike due to differences in body composition, weight and height, it’s very possible that someone can burn as much as 75 calories a minute when using the bike to get a high intensity workout.
Better Brain Health
Cardio has been shown multiple times to improve memory and brain health, which means it may help starve off debilitating conditions like dementia and Alzheimer’s. However, it’s also great for short term brain health as well by lowering stress levels and combatting anxiety and depression in those who may suffer from these conditions due to the increase in endorphins one receives when working out.
Easy to Use
Spin bikes require some tech knowledge to get started and often require a power source, but air bikes are almost as simple as set up and get on (more on that in the next section). Using one’s body to set the pace and resistance level means they’re the perfect fit for someone who doesn’t want to deal with a lot of dials and settings to get the perfect workout.
Getting Started
Getting started on an air bike is incredibly easy, but there are a few factors a person should take into consideration before jumping on and getting started.
Find the Right Size
Whether looking to ride an air bike at the gym or purchasing one for home use, an exerciser needs to make sure their bike fits correctly. The seat should come up to the hip which allows the knees to remain slightly bent when the pedal is all the way down. Most air bikes feature an adjustable seat, meaning they fit people between 5’ and 6’5”, although there are larger and smaller models for those outside of the range.
Keep Good Form
Just like spin bikes, air bikes require the user to practice good form when using the bike. Knees should stay in line with the feet and one’s back should be kept straight when exercising to get the most out of the workout while also preventing injury.
Beginner’s Workout
Itching to get on and start pedaling? Fitscope understands. Look at our air bike workouts for more personalized instruction and try this quick 20-minute workout to get started on an air bike:
Step 1: Warm Up – 30 RPM – 4 minutes
Step 2: Push/Pull – 80-100 RPM – 1 minute
Step 3: Pace Yourself – 30-40 RPM – 3 minutes
Repeat steps 2 and 3 twice.
Step 4: Cool Down – 30 RPM – 4 minutes
Conclusion
Air bikes are an excellent workout machine for those looking to have a strength and cardio routine rolled into one. For those who want more personalized instruction or to take their workouts to the next level, Fitscope has workouts for cyclists of all fitness levels, including some of the best HIIT cycling plans in the industry. Want to vary your workouts? Fitscope offers a variety of airbike, HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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Exercise or stationary bikes are one of the most popular machines for those looking to start a home workout routine, but it can be difficult to know where to begin. Luckily, Fitscope is dedicated to helping beginners start their journey to become expert cyclers in no time. Read on to learn about the numerous health benefits indoor cycling can provide, how to get started and an easy workout that’s perfect for anyone.
Benefits
There are way too many benefits of cycling to list here, but the main thing to remember with it is that it provides one of the most beneficial, full-body workouts with a single machine. Some of the benefits one receives include:
· Low-Impact – Because a person is sitting part of the time, there is no undue stress placed on the joints. It’s especially helpful for people who are more than 50 pounds overweight or with severe joint problems being it puts even less stress on hip, knee and ankle joints than walking. It also helps those with arthritis or other joint conditions who may be susceptible to extreme temperatures being it’s completely inside. Cycling is also great for those recovering from injuries being it allows one to gently work on stiff joints or damaged muscles by increasing mobility and providing a full body workout. Finally, because exercisers are on even terrain, less stress is placed on the knees when compared to outdoor bikes.
· Strength - It’s a common misconception to think of cycling as only providing cardio benefits, but it’s actually a great strength workout as well. As long as one is practicing proper form, they can workout not only the obvious muscles (buttocks, calves, thighs, and hips) but also their abs, arms and shoulders due to needing to engage the core and upper body to stabilize themselves on the bike. Strength benefits start almost immediately, but when one begins to feel like the resistance level they started at just isn’t providing an intense workout anymore, they can simply increase the resistance to allow their body to get a more intense strength workout.
· Cardio - Cardio workouts lower high blood pressure, may prevent heart attacks and strokes, increase metabolism and regulate blood sugar and hormone levels, and cycling definitely provides these benefits. Cardio blasts away body fat, especially when one utilizes HIIT workout styles that are based on intense interval sprints that make one’s metabolism shoot through the roof. Cardio also improves post-exercise oxygen consumption meaning one will breathe better (and not get winded after climbing a flight of stairs) even when not working out. Finally, cardio improves a person’s ability to recover after a strength workout due to removing some of the lactic acid buildup and helping to ease the micro muscle tears that come with strength training.
· Better Brain Health - Memory, attention and brain function are drastically improved when cycling due to the action of peddling as well as the hormones and endorphins released when working out. These endorphins don’t just help cognitive function; they also help reduce stress and can combat depression via the release of serotonin. Serotonin has even more benefits as well, including: helping with anxiety and OCD, promote better sleep and even enhance one’s sex life.
Getting Started
After reading this, one is probably itching to get on their stationary bike and start cycling, but they need to learn how to get started to get the best workout possible as well as prevent injury.
· Learn the Bike – If one has never used an exercise bike before, or is looking to use a different model than what they’re used to, they need to familiarize themselves with the bike they’re considering buying or using. Begin by looking at the seat and making sure it is level with the hips. If the bike checks out, get on it and make sure that there is a slight bend of the knee when at the bottom of the pedal. If not, adjust the pedals, seat and handles to match a person’s height. If one is exceptionally short or tall, they may find they need to use a different bike due to height limitations. Finally, making sure that one knows how to adjust the resistance is integral to getting a good workout.
· Find the Right Pace and Resistance Level – Not everyone is going to start at the same level, and that’s perfectly normal! An experienced exerciser who is quite fit will be able to start workout out for a longer amount of time with a elevated resistance level and at a higher speed. The best way to figure out the correct workout is by gaging workouts by the rate of perceived exertion (RPE). RPE is based on someone working out with their fitness levels judging the intensity on a scale of 1-10 (with ten being as hard as they can push themselves). A beginner may find that a 10 on their RPE scale is a resistance level of 5 while an experienced cyclist will find it to be somewhere between 8-10 (depending on how their bike’s resistance levels are numbered, it may even be more).
· Know How to Use the Bike – Make sure to practice good form by sitting on the saddle (seat for non-cyclists), pedaling with a slightly bended knee, and keeping the back in a relatively straight line (no hunching or death-gripping the handles). Cyclists will also want to make sure they’re breathing throughout the workout and doing occasional form checks to make sure their body is in the correct position. Finally, one should make sure their feet are securely within the pedals to avoid injury and safety mishaps.
Beginner Workout Plan
Using the RPE scale, this workout will get anyone into great shape and comfortable with cycling:
· Step 1. 5 Minutes, RPE 3: Warm up for a few minutes with low resistance to get the body moving
· Step 2. 3 Minutes, RPE 5: Increase the resistance until one is able to hold a conversation but still feels like they’re getting a decent work out. This is the user’s baseline pace.
· Step 3. 2 Minutes, RPE 6: Conversations should be more difficult to have, but one shouldn’t feel like they’re exerting all their energy.
· Step 4. Repeat Steps 2 & 3
· Step 5. 5 minutes, RPE 3: Cool down with a leisurely, comfortable pace.
· Step 6. Enjoy all of the benefits of cycling!
Conclusion
Cycling is an excellent workout for those looking to have a strength and cardio routine rolled into one. For those who want more personalized instruction or to take their workouts to the next level, Fitscope offers a variety of workouts for cyclist of all fitness levels, including some of the best HIIT cycling workouts in the industry. Want to vary your workouts? Fitscope offers a variety of HIIT, treadmill, elliptical, yoga and many more exercise videos for those who want to get the best workout possible. Click here to learn more and receive a free one-week trial.
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There’s more to the elliptical machine than meets the eye. The elliptical has become one of the most popular cardio machines at home and in the gym, but most aren’t maximizing its features. Elliptical workouts are proven to help build strength, improve endurance, support the aerobic system, and work the full body, all while being low impact on joints and knees. There are many beginner friendly workouts that riders can try to truly get the most out of their elliptical machine, and have fun while doing it. Treadmill, who?
Interval training is a popular method of exercise that can be applied to many different workouts, including the elliptical. Interval training on the elliptical breaks down the workout into pieces, incorporating short bursts of speed, resistance, and recovery time.
This interval workout is a perfect all-around introduction to the possibilities of elliptical fitness. Even better, it is much more fun and interesting than just keeping the same pace throughout.
Time to complete: 20 minutes
Even though incline work is a fun part of elliptical workouts, the No Incline workout gives beginners a smoother ride to start. This exercise is split into two parts that focuses on resistance training in the first half and speed work in the second.
Increasing the incline on the elliptical can be slow going at the beginning. The No Incline workout gives beginner quads a break, allowing riders to focus purely on the aerobic benefits of an elliptical workout. It’s also a fantastic quick workout when time is a consideration.
Time to complete: 15 minutes
Fitness isn’t boring when you get into a rhythm, which is exactly the goal of the Rhythm Elliptical workout. This workout is great for elliptical beginners who are already in good physical shape.
The Rhythmic Workout is made for people who can’t stand still and hate workouts that do too much of one thing. The exercise incorporates speed, resistance, and incline changes to always keep things interesting. It also incorporates some arm work that exercises the upper body.
Time to complete: 17 minutes
Elliptical machines are very effective in building cardio and muscle endurance. Hills and Drills is definitely the workout to start with for those looking to do just that. It’s a great gauge of endurance level as riders will be able to feel their progress as they do the workout over time.
Gone are the days of running as far and long as possible to build endurance. This elliptical workout effectively works on endurance by putting in longer stretches of inclines and speed increases. It’s smartly designed so that people aren’t left gassed during and after.
Time to complete: 25 minutes
One of the unique benefits of elliptical fitness is that it’s super low impact. That means you can save your joints and knees while still getting an amazing workout. Even though the elliptical is inherently low impact, this low impact workout is even more conscious of pressure on joints and knees.
This exercise proves that low impact doesn’t mean boring, and still effectively builds strength, burns calories, and tones. The workout adds and subtracts resistance and inclines/declines progressively, so there’s no abrupt changes to adapt to.
Time to complete: 20 minutes
Take the fast-track to great aerobic shape with the Speed Ride. This fun and fast-paced workout takes elliptical riders through intervals of increased and decreased speed.
The Speed Ride is a fantastic pure energy release. After a breezy two minute warm up it’s off to the races (at a very manageable, beginner pace). The rest of the workout focuses on speed. But don’t worry, there are rest intervals in-between to provide some reprieve.
Time to complete: 20 minutes
Ready to climb that fitness mountain? This fun and creative beginner Summit Climb workout gets the energy flowing while making people feel like they’re on top of the world.
As a beginner on the elliptical, getting started can be overwhelming and can kill motivation. The Summit Climb offers a fun introduction to the features of the elliptical machine while still providing a workout that feels more advanced.
Time to complete: 30 minutes
High-intensity interval training (HIIT) has become a somewhat intimidating term in fitness. HIIT elliptical workout is a fun, come-as-you-are workout that preps riders just starting out for the possibilities of elliptical fitness.
HIIT is designed to get the heart rate going while being low impact and fun. After finishing, participants feel the positive benefits of the HIIT workout structure and gain confidence to tackle the next workout.
Time to complete: 16 minutes
For more variety in your workouts, check out Fitscope's elliptical classes with this 7 day free trial.
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Rowing is a fun, low-impact exercise that almost anyone can complete. Whether one is looking to shed some pounds or build up their strength workouts, rowing is just the ticket for a lot of people who want to push their fitness to the next level. Read on to learn about the benefits of rowing, how to get started and an easy-to-follow beginner’s plan.
Benefits
· Low Impact
Many cardio workouts put a lot of stress on one’s joints being they cause micro-trauma to areas that take the blunt of the impact (think of the knees and ankles). A lot of beginners, and even more advanced exercisers, find that injuries are usually caused by overexerting themselves during high-impact exercises like running or jogging. Because the user is sitting down on the rowing machine, there is zero impact on the joints meaning people can receive a joint strength-and-cardio workout without impacting their bodies.
· Strength Workout
Strength workouts aren’t limited to weights! Rowing is an excellent method to get a toned upper and lower body. Because users push with their legs, the hamstrings, gluteus maximus and quadriceps receive an intense workout that means users will have a toned bum and legs. For the upper body, rowers must workout their arms and upper back by pulling the handle as they push with their legs, meaning that toned arms and back are definitely in the cards for those who choose to row.
· Cardio Workout
Beginners tend to hear “cardio” and think of countless hours spent running or their old Jazzercise classes, but cardio workouts can be completed in a variety of ways. Cardio exercises require oxygen, so users build up lung strength (no more trips up the stairs that result in breathlessness). Cardio also helps exercisers lose weight, build a stronger immune system and increase their endurance. Many people find that rowing becomes their preferred method of exercise being it provides an excellent cardio workout while building strength.
· Improved Posture
Because users are working out their backs and core while rowing, good posture (as long as one is using proper form!) goes hand-in-hand with each and every workout. Rowing makes the user use proper posture as they pull the handle towards themselves and the new back muscles one will gain allow proper posture to continue well into everyday life. Finally, because rowing form is one of the easiest exercises to learn, users can easily learn how to use proper form to obtain the safest, most effective results possible.
· Overall Health
In addition to improving heart and lung health as well as losing weight and building muscle, rowing has a host of other health benefits. Those who row will see an increase in blood circulation, less stress/depression, even hormone levels, quicker recovery times, stronger bones, increased flexibility, and better balance while diabetics can improve their diabetes management. Finally, rowing allows people who complete other strength and cardio workouts to complete a lower impact exercise that changes up their normal workout out routine as well as being a viable option for those who are injured.
How to Get Started
Readers are probably pumped to start rowing, but where should they begin? After buying a machine, beginner rowers should look to:
· Set Their Machine – Whether looking at machines at the gym or after setting up their own, beginners need to make sure their machine is on the lowest possible setting. While it can be tempting to start out as difficult as possible, users need to familiarize themselves with their machines and start small. Trust that beginners will quickly find their fitness levels improving to the point where they’ll be using more weight in no time.
· Learn ‘The Catch’ – Users should strap their feet into position before placing themselves in The Catch (the starting position). The catch requires the user to start by bending their knees until the body is close to the handle before grasping the handle and straightening the back while the torso is in a forward leaning position over the legs.
· Complete ‘The Drive’ – The drive needs to be initiated with the legs by pressing the feet into the foot plate so one can push off. After straightening the legs, the user should lean back at a 45 degree angle while keeping the spine straight and bending the elbows to bring the handle to the chest. It’s important to remember that one should move their legs, core and then arms.
· Thorough ‘Recovery’ – The recovery is simply returning to the catch, but should be followed in reverse order from the drive (meaning arms, core and then legs). Extend arms to the straight position before moving the core to the previous angle. Finally, bend the knees until they’ve returned to the starting position.
· Count the Reps – Users will want to count their reps during their workouts. One full rep equals starting from the catch and returning to it.
Beginner Workout Plan
It’s important to remember that rowing isn’t about fitting in as many reps as possible as much as it’s about practicing proper form and adding weight once one works themselves up to it. This easy 15 minute workout is perfect for someone looking to familiarize themselves with their machine and get a great workout
Warm Up – 5 Minutes – 20 Strokes Per Minute
Workout – 5 Minutes – 22 Stokes Per Minute
Cool Down – 5 Minutes – 20 Stokes Per Minute
As rowing technique improves, users can up the intensity of the workout while those with an established exercise routine can start out at a higher intensity than those just starting out.
Conclusion
Rowing is an excellent workout for those looking to have a strength and cardio routine rolled into one. For those who want more personalized instruction or to take their workouts to the next level, Fitscope offers a variety of workouts for rowers of all fitness levels. Not ready to take the plunge into rowing just yet? No problem! Fitscope offers a variety of HITT, treadmill, elliptical, yoga and many more workouts for those who want to get the best workout possible. Click here to learn more and reserve a free one week trial.
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Treadmills are the most popular piece of exercise equipment people buy, with an estimated 33% of all workout machines being a treadmill every single year; however, most people get on them for a few minutes a day and think that’s the most they can do with their treadmill. In actuality, treadmills are a versatile machine that can give anyone a powerful workout. Read on to learn how to begin your treadmill workouts and push them to the next level.
How to Begin
Fitscope curated a list of budget friendly machines if someone is wondering where they can find a quality machine at an affordable price, but what should they do once they actually have the machine? First off, it’s important to make sure the soon-to-be treadmill user has the right gear, like a good pair of running shoes that provide adequate arch support and don’t rub against the foot or toes. Next, people need to take the time to determine both their fitness goals and their current fitness level. It’s okay to only be able to workout a few minutes at the beginning—stamina will come later. The top issue most people have when beginning a workout plan is starting with too much too early, resulting in burnout and possibly injury. Instead, beginners should take time to get to know their machine and workout for as long as they are physically comfortable with doing so. If something hurts or aches, the user should stop immediately; after all, the treadmill will always be there for another day. Before a workout, users should start with a brief warmup lasting between 5-10 minutes at around 3-4 mph (depending on fitness level and whether they’re going to power walk or run) and always stretch after their workout for about the same amount of time. Finally, beginners should remember to make their workout a fully-body workout when possible, pumping their arms and practicing correct form to get the best quality workout.
Power Walking
Power walking is an excellent workout for those who cannot or do not want to run. It’s easier on the joints than running and quickly strengthens muscles and bones. Users who power walk tend to burn almost as many calories as those who run, and as long as they’re keeping up with their workouts, the pounds will begin to melt away. There’s no ideal speed for powerwalking, but most users find it’s between 3.5-4.5 mph, depending on their stride length and current fitness level. When power walking, it’s important to remember that it’s supposed to be a full-body workout, so users should plan on pumping those arms and keeping up a fast-paced walking speed that’s just below jogging. As the user’s fitness levels increase, they may decide to increase the speed of the treadmill or adjust the incline to make their workouts more intense.
Running
Just like power walking, running is an excellent workout and perfect for those looking to get the most out of their workout. While it can be slightly harder on joints initially, those who become avid runners put less pressure on their knees and ankles, and a 2016 study found that runner’s actually have less inflammatory chemicals in their joints than non-runners. Other benefits include increased cardiovascular health and decreased cancer risks. Again, like power walking, there’s no “ideal” running speed, with most people falling somewhere between 4-8 mph for their workouts. For those starting out, it’s important to remember that workout intensity is decreased when holding on to handrails because it makes the machine do more work than the body. Instead, runners should look to run as quickly (and comfortably) as possible without holding on to the handrails as well as making sure they have proper form throughout the workout.
Mix It Up
Power walking and running both have a plethora of benefits (including increased endurance), and it can be beneficial for people to mix up their workouts with a combination of both strategies to make their workouts as impactful as possible, even if they’re already an avid runner. Runners who power walk a couple times a week are less susceptible to injuries while power walkers who run can experience an increase in calorie burns and strengthen up their joints.
Make It Fun
One of the best things about working out on a treadmill is that the user can move the machine anywhere in their house. Many users find that music can help them power through their workouts as they focus on what their listening to rather than counting down the seconds until their workout is completed. In addition to music, many users can really increase their treadmill workout efficiency while still keeping it fun by following along with trainer videos like the ones available through Fitscope. These video workouts allow the user to receive proper instruction from the comfort of their own homes and Fitscope is proud to offer workouts for a variety of fitness levels.
Practice Proper Form
Finally, beginners should look to practice proper form, whether they’re power walking or running. Instead of mindlessly walking or running in the treadmill hunched over, users should have proper posture, pump their arms (it helps burn between 5-10% more calories versus keeping them stagnant), practice full foot motion from heel-to-toe to create a rolling effect and keep their side natural by following their body’s natural stride pattern versus taking steps that are too large or using an unnaturally long running stride. Proper form greatly reduces user’s chances of becoming injured as well as preventing burnout from over exertion.
Conclusion
Beginning a treadmill workout regimen is a fun and exciting time that will provide a plethora of health benefits, but why not take your workouts to the next level with Fitscope? Fitscope offers online studio classes for power walking, hiit running, and endurance runs as well as other workouts like yoga, ellipticals and spinning. Unlike other workout programs, Fitscope offers all of their workouts at one low monthly rate, so you can change what type of workout you’re doing every single day. Experience the difference that is Fitscope today and get a 7 day free trial by clicking here.
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What is low-impact cardio?
Low-impact cardio is any cardio exercise that puts as little stress as possible on someone’s ankle, knee and hip joints, with most keeping at least one foot firmly on the ground. Most people usually practice at least one form of low-impact cardio, which includes: spinning/indoor cycling, walking on a treadmill, rowing, yoga or using an elliptical. Some people think low impact means low results, but they couldn’t be more wrong. On the contrary, some studies suggest low-impact exercises may actually be better for many people than higher intensity workouts, including those who are recovering from injuries, older or obese adults, people looking to increase their flexibility and those with joint issues.
What are the benefits of low-impact cardio?
· Flexibility – Many low-impact cardio programs, such as yoga, lend themselves to increased flexibility and should be included in any well-rounded workout program. Because the stretch is the exercise, people can definitely work up a sweat and are likely to see improvement in their flexibility relatively quickly.
· Weight Loss – Beginning an exercise program can be hard, especially if it has been a while since someone went to the gym. Low-impact exercises are an excellent way to see those stubborn pounds start to melt off with a decreased chance of overexertion or injury happening.
· Strength/Endurance – Being strong and healthy is always in, and low-impact exercises can definitely help those looking to be just that! Because people who practice low-impact strength training are likely to complete more reps than those aiming for high-intensity, many find they can become extremely strong without bulking up as much.
· Better Cardiovascular Health – People with heart conditions may have reservations about exercising too much, and low-impact exercises are just what the doctor ordered. Due to a decrease in strain, those with heart issues will find they can workout longer with low-impact exercises versus high-impact.
· Better Mood – Exercise truly does help with symptoms of depression and anxiety, and low-impact exercise is a great way to get those benefits. In fact, a 2015 study of older adults found that 73% of participants saw an “improvement in…depressive symptoms.”
· Better Technique – Many people who jump right in to completing high intensity exercises later discover they haven’t practiced good form and become injured because of it. With low-intensity exercise, people are more likely to have better form while exercising that also transfers over to higher impact workouts like running and heavy lifting.
Best Low-Impact Exercises and Their Benefits
Indoor Cycling
Indoor cycling is exactly how it sounds: someone riding a stationary bike indoors. Some of the benefits include:
· Building Muscle – When a person is cycling, they’re working out almost every muscle in their lower body as well as the core.
· Low-Impact – Indoor cycling facilitates the lowest possible impact on joints being less weight is put on the knees and ankles, but it can easily be altered for spinning classes for a harder workout.
· Temperature Control – Whether someone sees extreme outdoor heat or cold (or both!) where they live, indoor cycling allows them to work out every single day.
· Safe – No one has to worry about being hit by a car or their bike falling over if they are spinning inside. Most bikes will also feature straps to keep the feet in to prevent injury.
Power Walking on a Treadmill
People can take their treadmill walking workouts to the next level by power walking. Some of the benefits are:
· Full Body Workout – When someone power walks on a treadmill, they’re pumping their arms front to back to create a full-body workout that honestly can’t be beat.
· Less Stress on the Joints – Running, whether outside or inside, can put a lot of stress on someone’s knees and ankles. Power walking burns almost the same amount of calories while putting less impact on the exerciser.
· Burning Fat – Because it’s a full-body workout, power walking on a treadmill all but melts fat away from a person’s body and torches that late night snack.
Elliptical Machine
Elliptical machines are routinely one of the most popular machines at any gym, and for good reason: they are an excellent full-body workout. Some of the benefits include:
· Boosted Stamina – Ellipticals allow anyone to receive a great cardio workout, which means more blood and oxygen are pumped through the body, increasing stamina and capacity for cardio.
· Upper and Lower Body Workout – Because an elliptical needs the entire body to work, it exercises nearly every part of the body. Those who use an elliptical should make sure their weight is evenly distributed and pump their arms just as fast as they’re moving their legs to receive the full benefits.
· Maintain Fitness – Injuries happen, and an elliptical is the perfect way to maintain pre-injury fitness levels while putting less stress on joints.
Rowing Machine
Rowing machines are an excellent strength workout that still easy on joints. Read on to learn just a handful of the benefits.
· Better Posture – Rowing machines engage the user’s back, core and legs—all of which are required for great posture.
· Beginner Friendly – Those new to exercise find that rowing machines are great because they offer a full body strength and cardio workout that lets them torch calories with less impact on their joints.
· Build Muscle – Rowing is a combination of strength and cardio training that allows the user to build muscle while getting a great cardio workout.
Yoga
Yoga is much more than stretching! With a host of benefits ranging from easing arthritis symptoms to building muscle, this is one exercise everyone should be doing.
· Arthritis Symptom Management – Yoga allows people with arthritis to receive some relief from swollen, aching joints.
· Better Sleep – Yoga is relaxing and helps those who practice it receive better quality sleep than those who skip it.
· Increased Strength – Many people use some form of yoga as an after workout stretch but incorporating it as its own workout can help build muscle as well as improving balance and flexibility.
We hope this list helps you decide on the best low-impact workout for you. Fitscope is proud to offer studio workouts for your stationary bike, treadmill, elliptical, rowing machine or yoga plan. We promise you’ll receive better, faster results when using our programs, and you’ll look and feel better than ever before. For more information, or to start your free seven day trial, please click here.
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