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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Indoor cycling is so much fun and is such great exercise, but you have to get the bike properly set up otherwise you will be uncomfortable and SORE! Proper bike set up encompasses 3 things: the seat height, the handle bar height and the distance between seat and handle bars.
Seat Height
If you are at the gym and see somebody else around your height get off a stationary bike, you might well think you can jump on and it will be already properly adjusted. Unfortunately, it’s not that easy. Somebody may be the same height & build but having different proportions in the legs, torso, and upper body means the bike needs to adjusted differently. The seat height is important because you want to make sure that your leg is able to extend all the way down to the pedal. A quick and easy way to start figuring out the correct seat height is to stand next to the bike and set the seat just below your hip bones. Usually the bike has a knob that you turn and pull out, then adjust the seat up or down. When you get it set right below your hip bone, make sure to tighten again.
Then hop on the bike and see what it looks like when you pedal. At the very bottom of the pedal stroke, you want the bottom of your foot parallel to the ground while having a slight bend in your knee. A little bend in the knee reduces the stress on the joint as compared to having the leg fully extended with the knee locked out. But be wary of setting the seat too low as well, which will cause the knees to go in or out as you pedal, which also is not good on the knees. As you are fitting the bike, make sure you are wearing the footwear you would normally wear in class. Believe it or not, the thickness of the sole could have an impact.
Cycle Shoes
While we are talking about footwear, I want to mention cycle shoes which could be a good investment if you find yourself cycling frequently. Cycle shoes are non-pliable meaning they won’t bend - they have a solid bottom surface that clips into the pedals. This is advantageous because you’re able to push evenly through your foot and get a stronger pedal stroke. Not only can you push down but you can also pull up thereby getting more power along the way. There are two clip systems – Look Delta and SPD, so before you buy you need to understand what type of pedals are on the bike you will use. Some gyms are outfitting their bikes with Triple Link pedals, which can be used with Look Delta and SPD cycle shoes as well as street shoes (hence triple in the name). Many users find Look Delta easier to clip in and clip out, but SPD is a tighter connection.
Handlebar Height
The handle bar height is the second major factor in bike fit. You always want the handlebars to be at least equal to or higher than the seat. Beyond that it doesn’t make too much of a difference. Some riders like them high so they don’t have to lean as far forward. You’ll see some numbers on the side of the handlebars - note that usually they will indicate the highest level. Of course it’s not safe to go beyond that level.
Fore and Aft
Two other adjustments on a bike are called “fore” and “aft”. This refers to how much forward and back the handlebars are relative to the front wheel fork and similarly the seat position relative to the seat post. So in other words the distance between the handle bars and the seat. A good rule of thumb is that it really depends on the length of your torso. I recommend starting at usually the zero position on the handlebars meaning the handlebars are pulled all the way back (towards the seat). Then try sitting on the seat. If you have to reach for the handlebars and your shoulders come up that means you’re a little too far, so bring the seat closer to the handle bars. However, when you pedal you do not want your knees to come close to hitting the handlebars. If your knees are close to the handlebars when pedaling that is an indication to move the handlebars forward (away from the seat). If you know you have a shorter torso bring both seat and handlebars a little bit closer together. Taller folks typically have longer torsos and will want to move the seat and handlebars farther apart.
Hand Positions
In my classes you will hear me call out various hand positions, usually “2” or “3”. There are actually three common hand positions that we typically use in Fitscope classes. “1st” position is in the center of the handlebars with your hands together. “2nd” position is out on the side of the handlebars in the bottom corners. Those are the two that are typically used when you are seated or “in the saddle.” I prefer 2nd position when in the saddle just because you can breathe a little deeper through your lungs – so you can inhale and there’s no restrictions from your arms pulling your shoulders inward as occurs in 1st position.
When you’re out of the saddle, there are a couple of options as well. “3rd” position is outside but at the top of the handlebars. In 3rd position you are only very lightly touching the handle bars with your fingers. You are not leaning on the handlebars for support. You send your hips back and low and are holding your balance through your hips, not leaning on the handlebars. A common mistake that I see is people leaning forward and putting a lot of weight in their upper body and therefore end up leaning on the handlebars and not getting much power. If you put all your weight in your hips and glutes, light grip at 3rd, you will be able to handle a lot more resistance and build a lot more strength.
There is a 4th position, but it is used far less frequently. On some bikes there is a round bar at the top center of the handlebars, so directly opposite position 1. I don’t typically use it in my classes and it’s not a common thing to have on bikes these days.
I hope this was helpful and please check out my classes on the Fitscope app. If you have any comments or questions, let me know on Instagram. I can be reached @davidpfit
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Senior fitness programs are one of the most overlooked aspects of the health and wellness industry. It can feel depressing to see so little information available on the best workout programs for older individuals. Luckily, Fitscope is here to help by breaking down which workout programs are best for seniors, including power walking. Read on to learn why power walking is so great for seniors and how to get the most out of a power walking workout.
Power walking offers numerous benefits for those who take it up as a workout program. Some of those benefits include:
When most people think of cardio, they envision spending hours running or completing aerobic videos; however, cardio workouts take a plethora of different forms. Power walking is one of the most overlooked ways to squeeze in a cardio workout; however, it can pack a powerful calorie burn when practiced correctly. In addition to helping people manage their weight, it also offers people the same heart-pumping, lung expanding, stamina building workout those other cardio methods provide.
Strength training can help fight off numerous health conditions, including osteoporosis and muscle atrophy; however, using heavy weights at the gym might not be possible for everyone. While strength training likely isn’t the first thing people think of when they hear “power walking,” the cardio method actually provides people with an excellent strength training workout, especially when the incline is raised. When properly power walking, exercisers target their leg and butt muscles, creating a strong and powerful strength training workout in addition to the cardio benefits.
As people get older, their joints can start to hurt or get damaged due to a number of health conditions. This can make workout methods like jogging and running extremely painful, and who wants to work out if it causes them constant pain? The best way to work out once joint issues set in is with low-impact exercises, including power walking. Power walking puts significantly less pressure on the knees, ankles and hips, preventing pain. Low-impact exercise also allows people to work out for longer amounts of time than other exercises due to fewer effects on the joints in addition to preventing more damage.
Power walking offers numerous benefits to people of all ages, including:
· Improved heart health
· Reduced pain
· Improved mental health
· Improved lung capacity
· Increased stamina
· Improved immune system
· Lowering the risk of certain health conditions, including heart disease, diabetes, osteoporosis and stroke
· Improved muscle strength
· Improved balance
· Improved joint flexibility
· Improved sleep
These are just some of the benefits that power walking can provide to seniors, with many power walkers reporting other health benefits as well. To get the most out of power walking, it’s important to do the exercise correctly and regularly for maximum health benefits.
A lot of exercise machines are simply intimidating to use, let alone purchase. From heavy machinery to a seemingly endless number of settings, machines can feel complicated. With power walking, anyone can complete the exercise without worrying about special equipment. This article will discuss the ins and outs of properly power walking a bit later; however, it can be equipment-free, unless one decides to utilize treadmill walking, and simply requires proper arm movements and deliberate movements.
Many workout methods require a fair amount of specialized equipment, ranging from specific clothing items to expensive equipment. Fitscope understands that not everyone wants an extensive home gym in their home, and that’s where power walking shines. The only equipment someone needs to get walking is a pair of shoes, comfy clothes and a good pair of tennis shoes. However, those who want a more intensive workout program should consider investing in a treadmill as well. Treadmill walking can help exercisers burn more calories when power walking due to the easy adjustments of the speed and incline, letting exercisers feel the burn no matter what the weather looks like outside.
Cross-training has taken the world by storm, and power walking is an excellent exercise method to add to any workout regime. Cross-training simply means that an exerciser is adding more than one workout method to their routine—usually some form(s) of strength training while differentiating between cardio methods (although this is not required). Power walking lets one cross-train while working out, meaning no one has to create two separate workout routines. The most popular method most people use when cross-training while power walking is to use a pair of dumbbells. Simply pump the arms to get an excellent arm workout squeezed in.
The benefits of power walking sound (and are) great, however, now is the time to learn how to properly power walk. Far too often, people think it’s simply walking; however, there’s much more to power walking to get the most benefits from the exercise method.
Before beginning this or any other exercise routine, it’s important to talk to your doctor to get clearance to powerwalk. Some people may be given the go-ahead without dumbbells or told to limit the amount of time they walk. Your doctor will know which routine will work well with your body.
When most people walk, they simply keep their arms to their sides. While this is fine when walking in the city, it’s not great for power walking. The key to effective power walking is to move the arms when working out. By holding them at a 90-degree angle and pumping them with each step, the person working out is getting the full benefits of the workout. When dumbbells or resistance bands are added to the routine, power walking becomes a wonderfully effective strength training and cardio workout in one. However, even without weights, exercisers will still get a great workout even without weights.
The body is a magical thing, but it also relies heavily on certain formulas to stay working properly. A heart rate monitor ensures that the person working out is staying within their fat-burning zone, that magical number of beats per minute that mean the body is burning the most fat. The thing to remember is that there’s no right number for each body—every age is different. To calculate the fat-burning zone, exercisers need to be within 64-76% of their maximum heart rate. This is accomplished by subtracting their age from 220 and multiplying it by .64-.76. So, for example, a seventy-year-old will be at 75-128 bpm, meaning that’s when they’ll burn the most fat.
While it’s really tempting to walk and talk with a friend or family member, if they’re a Chatty Cathy, it might be better to work out with them more sparingly. When working out, it is important to remain focused throughout the entire routine. This lets the exerciser focus on their posture, arm movement and taking powerful steps throughout the program.
When most people walk, they tend to simply step rather lightly; however, this method isn’t going to help anyone looking to power walk. Instead, people who are taking up power walking should look to make sure each step is powerful (although not stomping) to get the most benefits. A powerful step will utilize the butt, hips and entire leg to propel the exerciser along. By taking powerful steps, exercisers will workout smarter.
The great thing about power walking is that it can be completed anywhere, so it’s important to come up with a plan that’s usable in everyday life. For example, if someone visits their grandchildren often, it’s great to plan a power walking routine that can be done almost anywhere, even when a treadmill isn’t accessible. Furthermore, because power walking is easy to do and a joint-friendly workout, many seniors find that younger family members are happy to join their workouts as well. By tailoring a power walking routine to their lifestyle, exercisers are more likely to stick with the routine.
Power walking offers numerous benefits for seniors looking for a low-impact workout routine. From giving exercisers a powerful cardio and strength training workout to providing benefits including lowering the risk of heart attack or stroke, power walking is an excellent exercise method for those looking to lose weight and stay fit while protecting their joints. The key to power walking is to remember to pump the arms and walk with powerful strides to get the most out of the workout. With proper execution, people who are just beginning power walking will have an excellent routine in no time.
Ready to start your power walking workout program? Fitscope offers online studio classes for ellipticals, cycling, strength training, HIIT workouts, Tai-Chi, 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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Elliptical machines have become a staple in gyms worldwide, providing users with a low-impact, total-body workout that's easy on the joints. For runners, incorporating elliptical training into their routine can provide numerous benefits, from injury prevention to improved running efficiency. Cross-training, or engaging in various types of exercise, is essential for runners looking to boost their performance and avoid plateaus. In this article, we'll explore how elliptical machines can be a game-changer for runners, focusing on the benefits of low-impact workouts, recovery, marathon training, and more.
1. Low-Impact Exercise
Low-impact exercises are those that place minimal stress on the joints, particularly the knees, hips, and ankles. They're ideal for individuals recovering from injuries, those with joint issues, or anyone looking for a gentler workout option. When it comes to running, the high-impact nature of the sport can take a toll on the body, especially for long-distance runners or those with a history of injuries.
Enter the elliptical machine. Unlike running, which involves striking the ground with each step, elliptical training allows your feet to remain in constant contact with the pedals. This eliminates the jarring impact associated with running, reducing the risk of injury and making it an excellent alternative for days when your body needs a break. Incorporating low-impact workouts like elliptical training into your routine can help prevent overuse injuries, allowing you to maintain consistency in your training and ultimately improve your performance.
2. Aids in Recovery
In addition to its low-impact nature, elliptical training can play a vital role in aiding muscle recovery for runners. Engaging in regular, intense workouts can cause microscopic tears in your muscles, leading to inflammation and soreness. While this is a natural part of the muscle-building process, it's crucial to allow your body sufficient time to heal and rebuild.
Elliptical machines provide an opportunity for active recovery—a form of recovery that involves gentle exercise, as opposed to passive recovery, which entails complete rest. By working your muscles at a lower intensity, you can promote blood flow and nutrient delivery to the affected areas, speeding up the healing process and reducing soreness. Including elliptical training in your weekly routine can help prevent overtraining and ensure that you're ready to tackle your next run with renewed energy.
3. Ideal for Marathon Training
For those preparing for a marathon or other long-distance race, incorporating cross-training activities like elliptical workouts can significantly improve your performance. Building endurance is a critical component of marathon training, and the elliptical machine offers a low-impact way to increase your aerobic capacity without placing additional stress on your joints.
One advantage of elliptical training is the ability to mimic race-specific conditions. For example, you can adjust the incline on most machines to simulate hill workouts, which are essential for building strength and power in your legs. Intervals can also be easily incorporated into your elliptical sessions, allowing you to practice speed work without the added impact of running on hard surfaces.
When planning your marathon training schedule, it's essential to strike a balance between long runs and cross-training sessions. Including regular elliptical workouts will help ensure that you're giving your body the variety it needs to avoid injury and continue progressing toward your goals.
4. Improves Running Form and Efficiency
Another significant benefit of elliptical training for runners is its potential to improve running form and efficiency. The elliptical machine works several key muscle groups used in running, including the quads, hamstrings, glutes, and calves. Strengthening these muscles can help correct imbalances and promote better posture during your runs, ultimately making your stride more efficient and reducing the risk of injury.
In addition to targeting specific muscle groups, elliptical training can enhance your balance and coordination. The smooth, fluid motion of the machine encourages your body to engage its core muscles, which play a crucial role in maintaining stability while running. By regularly incorporating elliptical workouts into your routine, you can develop a stronger, more efficient running form that will serve you well on race day.
5. Increases Cardiovascular Fitness
At its core, running is an aerobic exercise that relies heavily on your cardiovascular system. Improving your cardiovascular fitness is essential for boosting your endurance and overall running performance. Elliptical training provides an excellent opportunity to work on this aspect of your fitness without the added impact of running.
One way to increase your cardiovascular fitness is through heart rate training, which involves monitoring your heart rate during exercise and adjusting your intensity accordingly. Many elliptical machines come equipped with heart rate monitors, allowing you to track your progress and ensure that you're working within your target heart rate zone.
Incorporating both aerobic (steady-state) and anaerobic (high-intensity) workouts on the elliptical can help improve your VO2 max—a measure of your body's ability to utilize oxygen during exercise. A higher VO2 max translates to better cardiovascular fitness and improved running performance, making it a valuable goal for any runner.
6. Versatility and Customizability
One of the primary advantages of elliptical training is its versatility and customizability. Most machines allow you to adjust the resistance and incline levels, providing a nearly infinite number of workout options. This means that you can easily tailor your elliptical sessions to meet your individual goals and needs, whether you're looking to build strength, improve endurance, or simply mix things up.
Some popular workout options for runners include intervals (alternating periods of high and low intensity), hill workouts (increasing the incline to simulate uphill running), and steady-state sessions (maintaining a consistent pace and resistance throughout the workout). By regularly incorporating a variety of elliptical workouts into your routine, you can keep your body challenged and avoid the dreaded plateau.
7. Psychological Benefits
Finally, it's important to consider the psychological benefits of elliptical training for runners. Engaging in the same type of exercise day after day can lead to mental fatigue and burnout, making it difficult to stay motivated and enjoy your workouts. Incorporating cross-training activities like elliptical sessions can provide a much-needed change of pace, helping to keep things fresh and exciting.
In addition to preventing burnout, elliptical training encourages a well-rounded approach to fitness. By working different muscle groups and challenging your body in new ways, you can develop a more balanced, holistic view of your health and well-being. This mindset can be invaluable for long-term success, both on and off the racecourse.
8. Sample Elliptical Workouts for Beginners and Advanced Runners
To help you get started with elliptical training, we've put together a few sample workouts tailored for both beginners and advanced runners. These workouts will provide a solid foundation for incorporating elliptical sessions into your running routine and can be easily modified to suit your individual needs and goals.
Beginner Workout: Steady-State Cardio
This beginner-friendly workout focuses on building cardiovascular endurance and getting accustomed to the elliptical machine. As you gain experience and confidence, you can gradually increase the duration or intensity of the main workout to continue challenging yourself.
Advanced Workout: Interval Training
This advanced interval workout is designed to improve your anaerobic fitness and boost your cardiovascular capacity. The high-intensity intervals will push your body to its limits, while the recovery periods allow you to catch your breath and prepare for the next set. You can adjust the number of intervals or the duration of each interval to further customize this workout to your needs.
Beginner Workout: Hill Simulation
This beginner hill simulation workout helps you build strength in your legs and get accustomed to exercising on an incline. As you become more comfortable with this workout, you can increase the duration or add more challenging inclines to continue pushing yourself.
Advanced Workout: Fartlek Training
Fartlek, which means "speed play" in Swedish, is a type of unstructured interval workout that mixes bursts of high intensity with periods of recovery. This advanced workout challenges your body in new ways, helping to improve your running speed and overall fitness. Feel free to get creative with your intervals and adjust the workout to suit your needs.
Remember to always listen to your body and adjust these workouts as needed to ensure a safe and effective training experience. Incorporating these elliptical workouts into your running routine will help you reap the numerous benefits discussed above and set you on the path to success.
Conclusion
Incorporating elliptical training into your running routine can provide numerous benefits, from injury prevention to improved performance. Its low-impact nature makes it an excellent option for recovery days, while its versatility and customizability ensure that you'll never get bored. With the addition of these sample workouts, both beginners and advanced runners can find a starting point to incorporating elliptical training into their routines. Whether you're training for a marathon or simply looking to improve your overall fitness, elliptical workouts can be a valuable addition to your training plan. The Fitscope app offers a huge selection of Elliptical machine workouts for all levels. Give it a try here , and you might just discover a new favorite way to cross-train.
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Indoor cycling has gained immense popularity over the years as an effective way to get a comprehensive workout right at home. There are several types of indoor bikes available, each offering unique features and benefits. The main types include stationary (Spin®-style) indoor cycles, upright bikes, and recumbent bikes, each with its own set of pros and cons. In this article, we will delve into the specifics of these bikes to help you determine which one is right for you.
Stationary Indoor Cycles
Stationary or Spin®-style indoor cycles, also known as Spin® bikes, are designed to mimic the experience of outdoor cycling. They usually feature a heavy flywheel that continues spinning even after you stop pedaling, providing a smooth and natural cycling motion. A significant benefit of stationary bikes is their ability to offer a high-intensity full-body workout. They require you to engage your core and upper body along with your legs, making them an excellent choice for those looking for an intense workout.
However, the aggressive riding position might be uncomfortable for some, especially during long workouts. This is something to consider if comfort is a priority for you. In terms of budget, stationary bikes can range greatly in price depending on the brand and features. Higher-end models may include features such as digital displays, heart rate monitors, and adjustable resistance levels. In terms of space, stationary bikes are relatively compact but still require enough room for the rider to pedal comfortably.
Upright Bikes
Next, we have upright bikes, which are a very common type of indoor bike. They are similar to regular outdoor bicycles, with the rider sitting upright on a small padded seat and pedaling below. These bikes are versatile and suitable for a wide range of fitness levels and goals. Although they primarily target the lower body, some models also offer handlebars that move, providing an upper body workout.
Upright bikes are generally more compact than other types, making them a good choice for those with limited space. Additionally, they are often less expensive than stationary bikes or recumbent bikes, making them a more budget-friendly option. However, the smaller seats on upright bikes can be uncomfortable for some people, especially during longer workouts.
Recumbent Bikes
For those who prioritize comfort, recumbent bikes could be the best choice. These bikes feature a large, chair-like seat with a backrest and the pedals positioned in front of the rider, offering a reclined body position. This design makes recumbent bikes the most comfortable option for long workouts or for those with back issues. The reclined position reduces stress on the joints, making these bikes great for those with joint problems or recovering from injuries.
While recumbent bikes can be more expensive than upright bikes, many users find the added comfort worth the cost. However, these bikes do take up more space than upright or spin bikes, so it's crucial to consider your available space before purchasing.
Choosing the Right Bike for Different Age Groups and Fitness Levels
When choosing an indoor bike, it's important to consider your body type, fitness level, and fitness goals. For example, if you're a beginner or have joint issues, a recumbent bike might be the best option due to its low impact and comfortable design. This type of bike is also recommended for seniors, as they provide a more comfortable position and reduce stress on the joints.
On the other hand, if you're an experienced cyclist looking for a high-intensity workout, a stationary bike might be a better choice. This bike style is well-suited for those who want to lose weight since they offer high-intensity workouts that can burn calories remarkably.
Upright bikes can be a good middle ground, offering a balance of comfort and intensity. They are suitable for a wide range of age groups and fitness levels, and some models even come with moving handlebars, providing an upper body workout.
It's worth noting that the size of the bike should also be considered, especially when buying a bike for children. Make sure that the bike is age-appropriate, and refer to bike size charts to find the right size for your child.
Maintaining Your Indoor Bike
Once you've chosen the right indoor bike for your needs, it's important to maintain it properly to maximize its lifespan. Regular maintenance can also ensure a smoother ride and prevent potential injuries.
Here are some general maintenance tips for indoor bikes:
In conclusion, the best indoor bike for you depends on your fitness goals, comfort preferences, and available space. Whether you prefer the intensity of a stationary bike, the comfort of a recumbent bike, or the versatility of an upright bike, Fitscope has trainer-led classes that will make the workout more fun and effective. Just click here for a free trial. Remember, the most important thing is that you feel comfortable and motivated to continue using your bike regularly. Happy cycling!
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