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If you think that getting a firm and sculpted chest is something that you can achieve only when you have all the gym equipment or have a gym membership, then this article is for you? Sit tight and read this article till the end where we have compiled a few at-home chest exercises that require only your body weight and are sure to give you amazing results. These chest-focused exercises also work on your shoulders, arms, abs. Moreover, as beneficial as these workouts are for men, these chest workouts are beneficial for women as well. So, grab your workout mat, a bottle of water, a towel, and your zeal- ger ready to pump up your pecs.

So, here you go with 6 chest exercises that you can do in the comfort of your home.

1. Push-Ups

Push-ups are the traditional chest workouts and needless to say, the most powerful ones. There are different types of push-ups that you can do to work on your pecs and strengthen them.

How To Do

• Lie face down on the floor, your arms just beneath your shoulders.
• Align your neck with your spine, hip, keep your back flat and abs tight.
• Now push yourself down as much as possible without bending your neck or compromising the alignment of the back, spine, and hip.
• Slowly come up to your starting position.
• Do this for 10 -12 repetitions for 2 to 3 sets.

2. Chest dip

Chest dips are an excellent exercise for developing a sculpted chest, it’s believed to be one of the best chest exercises.

How To Do

• Take 2 stools that are 3 feet of height and grasp them with your palms facing in.
• Slowly lower your body with a controlled posture.
• Keeping your elbows slightly pointed out, bend your knees while coming down so that they don’t touch the floor.
• Slowly come up and then go down contracting your chest muscles.
• Do 3 sets of 8–12 repetitions.

3. Decline Press-Up

Not only this exercise works on your upper pecs and shoulders but also strengthens your entire upper body.

How To Do

• Place your feet on a bench with a minimum height of 2 feet.
• On your front, place your hands in your front.
• Ensure your back, spine, and neck are aligned and your arms are beside your chest.
• Now bring your body down till your chest is practically touching the ground.
• Squeeze your chest and press your body back up to the starting position.
• Do this for 10-12 repetitions for a set of 3.

4. Spiderman Press-Up

This is an amazing exercise as it engages your abs, triceps, upper back, lower back, shoulders, glutes, hamstrings. So, get ready to fire up your hams and glutes too while training for your chest muscles.

How To Do

• Start with your hands on the floor, arms straight and underneath your shoulders, like you would for a push-up.
• Now bend left your knee and bring it towards your left elbow while lowering your chest to do a push-up. Ensure your leg doesn’t touch the ground.
• Now do the same steps on the right side.
• Keep your body tight by engaging your glutes, tightening your legs, and bracing your core while you do this exercise.
• Do this for 10-12 repetitions for a set of 3.

5. Divebomb Press-Up

Divebomb press-up has made its way to the list because it’s a super-effective exercise not only to strengthen the chest, arm, shoulders, and back but also the core.

How To Do

• Start with your hands and feet shoulder-width apart and your hips elevated in an inverted V shape.
• Bring your chest forward between your hands while bending your arms in a way that you are scooping the air with your head.
• Glide through while straightening your arms and raising your chest. Your hips will be hovering just over the floor at this point.
• Reverse the glide to complete the push-up by bringing your hips back up.
• Do 10-12 repetitions for a set of 3.

6. Incline Push-Up

If you are a beginner or have trouble doing a regular push-up, this can be your way out. Incline push-ups are perfect for beginners.

How To Do

• Begin by placing your hands on the wall or a countertop. Walk your feet backward until your body forms a 45-degree angle with the ground.
• Maintain a straight body with a neutral spine and drop your chest to the surface you’re leaning against.
• Pause for a while and return to the starting position.
• Move closer to your hands to make it easier; step further away to make it tougher.
• Do 12-15 repetitions for a set of 3.

Now that you know how to build your pecs with these exercises, there are a few things we would like to stress on if you like to get the best results. Firstly, follow a sustainable healthy diet plan, secondly, maintain consistency with your workout routine and diet, and lastly, don’t forget the above two rules. You are all set now!

 

While Digestive Biscuits have long held a prominent position in the market for biscuits consumed with tea, consumers are increasingly looking for a better option. To put it another way, it helps digestion and is hence preferred over regular biscuits. But how much of this is based on reality? Lets understand- “are digestive biscuits healthy”.

Digestive Biscuits

In keeping with its name, it’s a semi-sweet biscuit that’s great for digestion.

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Mostly 85% white flour is mixed with 15% fine bran to make this brown meal. When it comes to tea, milk, and coffee, this is a go-to food to pair with.

Digestive biscuits come in numerous flavors and fillings, including the classic chocolate-covered cookie, mint chocolate, orange-flavored chocolate, plain chocolate, and other sweets.

What ingredients are those? Let’s find out.

1. Wholemeal Wheat Flour

Gluten-sensitive people should avoid digestives since they contain wheat flour found in most cereals and biscuits. Gluten intolerance is a medical issue that affects people who eat rye, barley, or wheat.

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Bloating, stomach discomfort, diarrhea, and constipation are all common side effects. Patients with a severe case of this ailment may also experience headaches, fatigue, depression, and skin problems due to the medication.

If you’re allergic to wheat, consuming some digestives may cause swelling of the throat or mouth, shortness of breath, and even anaphylaxis in people with the allergy. Consult a doctor right once if you feel you have a wheat allergy.

To incorporate digestives into your diet, we recommend that you look for companies that provide gluten-free or wheat-free options, such as those manufactured with the following ingredients:

• Finely ground cornmeal
• Millet flour
• Tapioca flour
• Coconut flour
• Sorghum flour
• Rice flour

2. Added Sugars– Are Digestive Biscuits Healthy

Many digestive biscuits are now classified as a “semi-sweet meal” due to the combination of natural sweeteners and added sugars. But when compared to complete meals, additional sugars provide little nutritional benefit.

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Furthermore, they can readily supplant better-for-you food options in your diet and contribute to tooth decay, obesity, diabetes, and heart disease if taken in excess.

How much-added sugars should you consume daily?

It is recommended that women and men can have daily added sugar limits of 100 calories and 150 calories for men (about 36g/9 teaspoons).

You can probably eat a couple of digestive biscuits during an afternoon tea, containing 5g of sugar on average. Four digestives contain 10 grams of sugar, 30 to 50 percent of the added sugar limit.

It will help your health greatly if you replace sugary goodies with healthier (i.e., no added sugar) snacks such as nuts, wholegrain crackers, veggie sticks, and seeds.

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There are also low-sugar digestives (around 1.7g of sugar per biscuit), such as those created for your daily tea ritual. Just make sure you don’t fall into these two pitfalls: overeating digestives and overeating too frequently.

If you want to avoid added sugars, be sure to check the labels on the products you buy. Some companies refer to sugar by other names, such as:

• Molasses
• Maple syrup
• Sucrose
• Glucose
• Agave nectar
• Glucose syrup
• Coconut palm sugar
• Corn syrup
• Hydrolyzed starch

Naturally-occurring sugar-containing foods, including fruits, milk, and other dairy products, are excellent choices. Table sugar can be replaced with any of these natural sweeteners if you’re making your digestive biscuits.

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Sugar Replacement while making digestive biscuits

• Stevia- The stevia plant is used to make this natural sweetener. These plants’ steviol glycosides, a bio-sweetener type, are up to 300 times sweeter than table sugar. They don’t have any fat, either.

• Erythritol– Sugar cane juice is 70 percent dearer than Sucrose, although it has fewer calories per serving. As a result, it has no effect on your blood sugar levels, causes cavities, or increases your weight.

Sugar and digestive problems

There is evidence that diarrhea can be caused by an inability to digest certain carbohydrates properly. The colon produces a lot of mucus if you have Crohn’s or celiac disease. Due of this, sugars and starches are complex for you to digest and absorb, which causes diarrhea, excess gas, and discomfort in your abdomen.

Excess sugar consumption can also lead to bloating, injury to the vagus nerve (gastroparesis), and metabolic dysfunction, leading to weight gain and obesity. To reduce your risk of acquiring chronic diseases, cut back on sugar and replace it with healthier alternatives.

3. Fats– Are Digestive Biscuits Healthy

Both high in saturated fat, palm oil and butter are commonly used as fats in digestive biscuits. Foods that cause gastrointestinal distress are referred to as gastrointestinal distress triggers.

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Saturated fat consumption should be kept at 22 grams per day for adults on a 2,000-calorie diet. A digestive biscuit can include up to 3g of saturated fat, depending on the brand. Increasing colonic contractions can cause stomach pain, bloating, diarrhea, and rectal urgency if you go over the limit.

Aside from raising your bad cholesterol, consuming foods high in saturated fats increases your risk of cardiovascular disease. Eating a low-fat diet can help you avoid the symptoms of digestive issues and lose weight without resorting to dieting.

Saturated fat level is lower in digestive biscuits made from plant-derived oils like sunflower, olive, and grapeseed, which can help you lose weight.

4. Sodium– Are Digestive Biscuits Healthy

Digestive biscuits from certain manufacturers contain salt that’s not readily apparent. Many of the biscuits sold at big-box stores are loaded with sodium. Whether it’s a biscuit with their morning coffee or a midnight snack, people who consume biscuits unknowingly consume more salt than they realize.

In addition to hypertension and stroke, higher sodium intake (more than 920mg/2.3g of salt per day) has been associated with bloating and changes in the makeup and function of the gut flora, which can exacerbate the symptoms of ulcerative colitis in certain people.

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Bottom Line- Read A Lot, But Make Smart Food Choices

Digestive biscuits, for the most part, aren’t as healthful as they’re promoted to be. Eat a few biscuits at a time and pay attention to the nutrition details of your food. Please pay attention to how a specific brand makes you feel when you eat something from it.

Bring the packaging to a nutritionist for evaluation to be on the safe side. In addition, healthier food choices, including legumes, seeds, whole grains, and sugar-free fruits, may help your digestion.

A passive leg exerciser is a simple lower body exercise machine you can use while sitting, where you simply move the plates with your legs. This becomes a very simple exercise habit and reduces the kind of impact you’d usually put on the joints from something like running or even if a lot of walking is limited to you.

What do Passive Exercisers offer and who can benefit from them the most?

A passive exerciser is beneficial for stimulating blood flow to the muscles and joints. It can also be a great way to reduce cramping, stiffness, or workout-related soreness. This makes it a choice worthwhile considering for the elderly.

Stimulation of blood

For all users, passive exercisers can improve blood flow to the muscles and joints, promoting both healthier circulation and effective recovery.

Scientific research on lower body exercise has shown that it can reverse age-related loss of circulation in the limbs of the elderly. This also improves the way that your arteries work, crucially improving both endothelial function and artery ‘stiffness’ to reduce cardiac events and stroke.

Circulatory problems like heart disease and atherosclerosis are some of the most common natural killers. Improving these with regular exercise is a great way to stay safe as you age.

Cramping

Passive exercisers can be a huge help if you’re cramping if you’re experiencing muscle soreness, or if you’re struggling to move a muscle properly through stiffness. Improving circulation can alleviate leg and foot cramps by reducing lactate acid levels.

This type of exercise can increase the clearance (metabolism) of soreness-causing chemical residues after exercise, without piling up more exercise-induced soreness or fatigue.

Aged People’s Health and Strength

Older people are the main target for this kind of passive leg exercise.

With regular use, it can help reduce the onset of age-related muscle loss – also known as sarcopenia. Research shows that even low intensity exercise can dramatically improve the health and longevity of muscle mass, reducing the associated risks of falls, fractures, poor metabolism, and loss of independent movement.

Limitations Of Passive Exercisers

Despite the name, passive exercisers aren’t going to give you massive, strong legs.

“It’s a recovery and circulation aid for most people, but helps older people maintain their muscle mass.”

Other activities that put more weight on your joints and limbs, such as actual walking, will always be best.

Using a passive exerciser

You should use a passive exerciser sparingly – focusing on more often rather than longer or more intense sessions. This helps maximize blood flow and the reuptake of chemicals that cause soreness.

Next, we look at 2 passive leg exercises, Cubii and LegXercise.

Cubii vs LegXercise: Which Passive Leg Exerciser Is for You?

 

Cubii passive leg exercisers have a longer range of motion, which increases the effort in using them but also improves reward. The position is ergonomic, remaining comfortable in almost any position of sitting.

This is similar to a recumbent bike at the gym – you’ll be working your quadriceps and hip flexors the most, which helps keep your hips and knees healthy.

Cubii Pros

• More knee-dominant with a longer range of motion
• Strengthens muscles around the knee and hip

Cubii Cons

In comparison, the LegXercise has a smaller total range.  It’s a simple machine that offers a comfortable concave track to place right beneath the knees.

This is a better passive leg exerciser for senior circulatory health. If you’re looking for more of a passive exercise experience, the LegXercise is a better choice. Unlike the Cubii, you may forget it’s there after a while.

Because of the position and the design of the tracks, this produces more development in the lower leg. This is perfect if you’ve experienced lower leg problems like compartment syndrome, poor peripheral circulation, or even more serious concerns like an embolism.

LegXercise Pros

• Strengthens the ankles and knees
• Lower effort requirement and easier use

LegXercise Cons

• Less effective strengthening muscles – especially around the knees and hips

The Cubii is more tailored toward active recovery, while the LegXercise is better for those with injuries or muscle loss, looking to improve circulation in the lower legs.

Buy according to your need – make sure you’re getting the best passive leg exerciser for your needs.

This blog is going to get a tiny bit inception on you, as it was actually one of the running books I read that made me think to read more books for running motivation… and now I’m talking about reading that book to keep motivation levels high too! Still following me?

So, to take it back a step, one of the things I’m trying to prepare for in marathon training is the inevitable peaks and troughs of motivation and, through reading The Runner’s Brain, a Runner’s World book by Dr Jeff Brown, I’ve come up with a few strategies to keep running in the forefront of my thoughts. I’ll share a few of these little nuggets over time on my Instagram, but this blog will focus on books for running motivation!

Books I’ve read

The Runner’s Brain

It had to be first up, because it’s the reason I’m planning
on reading even more running books throughout this marathon cycle! This book
focuses on psychological strategies for motivation, performance, dealing with
injury, and more. It’s written by the psychologist who works at the Boston
Marathon each year (he goes into details of what his role is within the event at
the start of the book) and gives valuable information on anything and everything
you could think of needing guidance on from a sports psychology standpoint. With
nuggets of information from well-known athletes, a fresh take on goal setting
and more, this book is full of practical advice on how to run better and happier.

Buy it now:

Running with the Kenyans

Runner’s World contributor and journalist Adharanand Finn
took it upon himself to discover just what it is that makes the Kenyan runners
so fast. In doing so, he moved to Iten to train with the locals and see if he
could keep up! He fully immerses himself in the Kenyan life and details it all
in this inspiring book. It’s full of surprises, fun to read, and definitely on
my list to re-read, having first read it years ago when it was bought for me as
a Christmas present. The latest edition includes a chapter on the 2012 Olympics,
which sadly my copy doesn’t have, but I’m not buying it again just for that!

Buy it now:

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Books on my reading list

Born to Run

I don’t think I could have written this post without including
this book – it’s probably one of the most famous running books around. Written
by ultra-runner, Christopher McDougall, the book focuses on a “mysterious tribe
of Mexican Indians” who are considered to be the best distance runners in the
world. The book caused a huge barefoot running movement, something I’m not necessarily
jumping at the chance to follow, but I’m hoping it will at least spark some desire
to pound the pavements when I’m feeling less than enthused!

Buy it now:

Hanson’s Marathon Method

The book behind the plan I’m following. It may seem odd that
I’ve chosen the plan without reading the book, but I actually found a lot of valuable
information on the Luke Humphrey
website, his podcast, and other runner’s blogs. The reason for the book is
to learn as much as I can about the plan: the purpose of each run, how to adapt
it around my schedule and LIFE, more detail about how and why it works…
knowledge is power, right?! So when the plan gets hard, hopefully I’ll have
enough background behind it to really understand what I need to do to succeed.
I have to admit, what I’ve learned so far makes for really interesting reading,
so I’m looking forward to getting really stuck into the book.

Buy it now:

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Books on my shopping list

Lore of Running

Another cult classic in the running books world… this book goes into scientific detail on everything running. With advice on prevention and treatment of injuries, how to work on strength and flexibility, nutrition, performance, etc. this book seems to be a one-stop-shop for everything you could need to know. I haven’t ordered my copy yet, and I’m going to see how far I get with the ones I’ve got so far, but it’s up there in the list mostly because it’s so well known! The new version is updated too, which is great to hear as science moves on so much from year to year.

Buy it now:

Eat & Run

I think a lot of people have watched the Netflix documentary
Game Changers recently, and it seems to have sparked a bigger movement to
vegan/vegetarian eating than anything else of its kind. I’m not going to
comment too much on the documentary, as I haven’t had a chance to look into the
research, but some big names in running swear by a vegan diet… heard of Rich
Roll?! Anyway, this book by Scott Jurek, another incredible ultra-runner, is another
leader in running books and covers how he believes the vegan diet to be the key
to his success. Not only that, but it has plenty of inspiring stories about endurance
too. I’m kind of excited about this one.

Buy it now:

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What’s on your bookshelf?

So those are the running books I’ve read/am reading/plan to read. Have you read any of these before? Do you have any on your bookshelf waiting to be page-turned? Let me know in the comments!

Bonus book… Cook, Eat, Run

I couldn’t write this post without putting in a little plug for my friend Charlie’s new recipe book Cook, Eat, Run – which came out just after Christmas. It has 70+ recipes for runners, including plenty of vegetarian ones, as well as homemade on-the-run fuel and guest recipes from elite runners. I pre-ordered myself a copy to give me ideas for marathon training fuel. You can order it now:

The Fat Acceptance Movement has run amok, and social media platforms from around the world are feeding vulnerable minds that not only is being fat acceptable, it should be encouraged. People in modern first world countries who are buying into this are only going to regret it all in the end.

It seems there is a vast plethora of fat acceptance influencers on just about every social media platform that exists – with TikTok and InstaGram being the two worst offenders. This article is not meant to belittle, or humiliate those who suffer from obesity – I have had my own issues with obesity in the past too. And to those who say that they enjoy life being fat, the majority of these people are lying through their teeth. There is nothing enjoyable about not being able to take part in activities enjoyed by those without weight problems. There is no joy that comes from the health problems that are directly related to having too much bodyfat.

People with obesity are more likely to develop a number of potentially serious health problems, including:

 Smoking is an addiction that many struggle to control. However, you will never see smoking celebrated on viral social media campaigns about smoking pride. Although we acknowledge that some smokers can run 10 miles or live into their 90s, we recognise that the overall risks of tobacco inhalation are high, and vastly increase the odds of a premature death.

So what makes obesity different?

While bullying or harassing anyone about their obesity is flat out wrong, no matter how one might consider it – the Fat Acceptance Movement should never be acceptable in a healthy society.

 

(1) MayoClinic.Org

 

 

Related

Kathleen took part in a group article for Porch with other personal trainers. Check out what they all had to say about how your fitness game can improve with a home gym and new fitness apps.

As we usher in a new era of health and wellness, the fitness landscape is shifting in remarkable ways. The rise of home workouts is a trend that has taken the world by storm, fueled by technological advancements. Recent statistics show a steep increase in people swapping gym memberships for a home gym and home workout sessions, and smart fitness equipment and apps are playing a critical role in this shift.

The growing popularity of home workouts can be attributed to their convenience, versatility, and personalized experiences. Smart fitness equipment, which ranges from digitally-connected weights to treadmills, can simulate many exercises once confined to the gym. Similarly, fitness apps provide tailored workout routines, guided exercises, and tracking features, effectively bringing the expertise of personal trainers right into your home gym.

As we grapple with our fast-paced lifestyles and evolving wellness needs, the appeal of home workouts is undeniable. This article will delve into this exciting trend, exploring the indispensable role of technology, the benefits of smart fitness equipment and apps, and how they are revolutionizing our health and fitness goals.

Biggest trends in health and fitness technology in 2023

 In 2023, the fitness landscape will have promising advancements and thrilling technological trends, paving the way for a vibrant future. Whether you’re a dedicated fitness enthusiast or simply aiming to improve your well-being, here are many choices to assist you.

• Wearable technology advancements. The wearable technology market has witnessed a significant boom by introducing innovative smart watches and rings.
• Fitness with metaverse. Virtual and augmented reality (VR/AR) workouts greatly impact this year, catering to the growing demand for immersive fitness experiences. 
• IoT-enabled health device. Innovative wearables and smart sports apparel, including smart shoes and socks, gather biometric data on body movement, distance traveled, muscle stretch, and heart rhythm, empowering individuals to personalize their home workouts.
• AI-powered personalization. AI plays a crucial role in fitness technology by enabling wearables and fitness applications to offer personalized recommendations, feedback, and coaching. Analyzing data by AI algorithms yields accurate insights and personalized fitness programs. 
• Smart home gyms. The popularity of home fitness soared during the pandemic, with people investing in modern home gym equipment. Now, such fitness equipment has even more advanced features, such as cameras, touch screens, motion sensors, and connectivity. 
• Sustainability and eco-friendly. Fitness Solar-powered exercise gear and devices have recently gained popularity, promoting sustainability.
• Mental well-being focus. Technology is playing a role in promoting mental well-being as well. 

These trends collectively define the landscape of fitness and technology in 2023, providing innovative ways to improve our health. So, choose the right tool/technology/app that suits your body and health to live a happy lifestyle! 

Poonkuzhale K, Digital Marketing Manager at Performix Business Services LLC 

What is a home gym?

A home gym is any space and/or equipment you can use to get a personalized workout from the comfort of your home. This can mean many different things to different people, and there is no “one size fits all” home gym we should strive for.

People fortunate enough to have the space and budget might have cardio machines, dumbbells, racks, or all-in-one machines in their home gyms. For others with limited floor space, though, their home gym might be a yoga mat and a few resistance bands out of the closet. It’s all about making the most with the space and budget you’ve got to work with – you don’t need fancy equipment to get a world-class workout. Bodyweight exercises like squats, push-ups, pull-ups, and sit-ups work great and require little to no equipment. And now that we have access to so many different fitness apps through our phones, it’s easier than ever to get professional guidance with our workouts from home.

When planning your home gym, prioritize the most important fitness aspects (cardio, strength training, etc.) and start small – you can always expand down the road.

Remember that having a home gym is about making it more convenient to fit exercise into your daily routine. Because at the end of the day, staying active and exercising is the best thing any of us can do for our health.

Will from The Home Gym

Benefits of working out from home

Home gyms are convenient, efficient, and affordable.

Too many create workout goals based on what we can do on our “best day.” Working out at the best times is hard enough, and most days are not that. I encourage clients to create a fitness plan they can do even on their worst days. Hope for the best, but plan for the worst. 

Training at home lets you be consistent; you can work out even on the most hectic days. Consistency is one of the building blocks of change. The gym is there staring you in the face, reminding you to move; you can always squeeze something in, even if you only have ten minutes. Some motion is always better than no motion. Have ten minutes? Great, fit in a quick workout. 

You don’t have to spend valuable time getting to and from the gym. Time is a non-renewable resource, and it is typically better to spend it training than traveling. 

Lastly, you can create a home gym on virtually any budget. Have a shoestring budget? Buy a few resistance bands and do free online workouts. Want to invest in state-of-the-art equipment? Splurge on a squat rack or a high-end cardio machine. 

The trick is to make daily motion non-negotiable. If you hate training at home and love the actual gym, great. I am a fan of the home gym, but ultimately, what matters is that you find what works for you. 

Kathleen Trotter from Kathleen Trotter

How AI fitness technology can improve your health and fitness

AI fitness technology can improve health and fitness by providing more personalized plans for individuals. This can be especially true for those who wear fitness-tracking products such as watches, rings, etc. When wearing these, data is tracked, making it easier to take those analytics and, from there, make a plan based on the individuals’ fitness goals and preferences. 

Not only can this help with workouts, but recovery as well. Based on each person, these analytics can also help one track their sleeping habits, heart rate, and more to ensure their recovery process is personalized to reach their maximum goals. Overall, AI can be a huge breakthrough in helping people find systems that work for them and that they can accomplish on their own time without the pressures of always having to go the gym or spend excess money on certain resources that might not always be helpful, beneficial, or provide results. 

1 AND1 Life

What is virtual training, and what are the benefits?

Instead of attending physical sessions at a gym or fitness studio, individuals can workout with a certified personal trainer from the comfort of their homes or any location with an internet connection.

There are tons of benefits of virtual training, but here are a few important ones:

• Personalization: 1-on-1 and provide personalized workouts tailored to the individual’s abilities, goals, and limitations. Trainers can assess the client’s progress and make adjustments as needed.
• Accessibility: Individuals are not restricted by geographical location or gym schedules. They can participate in sessions regardless of location, making it convenient for frequent travelers or those with busy schedules.
• Minimal equipment needed: Effective even without specialized gym equipment. Trainers can design workouts using bodyweight exercises, resistance bands, kettlebells, or other easily accessible items.
• Customizable workouts: Trainers can create highly specific workout programs based on the client’s goals and the available equipment, ensuring maximum effectiveness and results.
• Safety & Supervision: Provides the supervision and guidance of a certified personal trainer. This ensures proper form and technique, reducing the risk of injuries and maximizing the benefits of each exercise.
• Time-efficient: Sessions can be scheduled to fit into busy lifestyles, and the workouts are designed to be efficient, often lasting around 20 minutes twice a week.
• Future-oriented: As technology advances, virtual training will become increasingly popular. It offers a flexible and adaptable approach to fitness, especially in situations where physical gyms may not be accessible or preferred.

Virtual training offers a convenient and effective way to receive personalized coaching, maintain regular exercise routines, and achieve fitness goals. It is a valuable option for individuals seeking a flexible and results-driven fitness program.

Jordan Thomson from The Perfect Workout

Benefits of Using Fitness Apps

Fitness apps and smart fitness equipment are vital in supporting home workouts, offering a personalized, flexible, and comprehensive approach to fitness that can transform your living room into a high-tech gym.

Do you recommend working out at home with an app, and why?

When it comes to working out at home, an app is a great way to follow a structured training plan. Instead of just doing random workouts, a workout app can provide you with a program that is designed to help you progress towards a specific goal, from building muscle to losing weight. There are a lot of fitness apps available, so I’d recommend you try a few and see which one works best for your needs.

Chris Castellano from Fittest Travel

Benefits of streaming

There are numerous benefits to streaming fitness content, especially if it’s a safe and effective program. One of the biggest benefits is the ability to work out from the comfort of your own home or if you are traveling. This can eliminate the excuse of “I don’t have time,” as you can usually find a workout that uses little to no equipment, and you can do most anywhere, anytime. Streaming also offers different lengths of workouts, so if you’re short on time, you can still get a daily dose of movement into your day. If you tend to shy away from the in-person group fitness scene, however, still want to feel a part of a community, many streaming platforms offer engaging online communities that will help you feel connected and accountable. When seeking fitness streaming options, you want to ensure teachers have been trained by a reputable fitness certification program like the American Council of Exercise or the National Academy of Sports Medicine to ensure you are engaging in safe, effective programming. Lastly, choose a fun modality that gives you great results, as you will be more likely to stick with it and enjoy all the benefits of streaming. 

Tanya Becker, Cofounder/Creator of Physique 57

Benefits of live streaming fitness classes for users

Live-streaming fitness classes have many benefits for fitness studios and fitness enthusiasts alike. 

By live-streaming classes, fitness studios reap the benefit of being able to reach students both near and far. This allows them to target a much broader audience. Plus, it will enable them to uncap their class sizes, making it possible to maximize attendance at every session.

Regarding the benefits of live-streamed fitness classes for students, accessibility is the star of the show. Live-streamed fitness classes can typically be accessed on internet-enabled devices like laptops, tablets, and smartphones. That allows fitness enthusiasts to access classes from their favorite instructors from anywhere with a solid internet connection. This is great for the person on the go.

The expanded reach and ultra-accessibility make it possible to create global fitness communities, which helps promote healthy lifestyles and create greater opportunities for fitness businesses.

Ari Evans from Maestro

Benefits of CGM apps when exercising at home

Depending on the type of exercise, your blood glucose levels may increase or decrease. Aerobic exercise typically reduces blood sugar levels, while anaerobic exercises, like strength training, often raise blood sugar. Using a continuous glucose monitor (CGM) during exercise, you can monitor your glucose and plan accordingly. A CGM combined with an AI-powered app, provides personalized real-time data and recommendations based on your blood glucose. Prompts may recommend you take a walk, add protein and fiber to your next meal, or get a little extra sleep to help balance your glucose levels. 

You can tailor your pre or post-workout snack based on your needs, which not only improves your energy levels but will also help with recovery. Some athletes experience “bonking,” which means their body runs out of glycogen stores during strenuous exercise. A CGM-paired app can help you identify trends in your glucose levels to allow you to fuel your body and prevent exercise-related injuries properly. While monitoring blood glucose levels is ideal for weight loss, it can also build muscle and improve overall performance.  

Hannah Russin from Signos

Benefits of step tracker apps

Step tracker apps come with a multitude of advantages:

1. They encourage an active and healthy lifestyle. Step tracker apps can help you walk more each day, improving your overall health. Walking is an efficient exercise to boost cardiovascular fitness, prevent chronic disease, strengthen bones and muscles, and improve mental well-being.

2. They keep you motivated. One of the useful features of step tracker apps is that they allow you to set goals. You can select a personal goal, receive notifications regarding your progress and find the motivation to continue until you reach your target.

3. They are budget-friendly. Most step tracker apps have a free standard version that offers the basic features you may need. In comparison, a fitness tracker is considerably more expensive.

4. They offer plenty of fitness data. Step trackers apps aren’t limited to reporting only the number of steps. They provide info regarding other fitness metrics, such as the distance walked, the calories burned, or the active time. Some even track the flights of stairs climbed.

Radu Stefan from Activity Tracker 

Types of Smart Fitness Equipment

A wide variety of smart fitness equipment is available today, designed to meet diverse workout preferences and goals right at home. This includes Smart Treadmills that can simulate different terrains, Smart Exercise Bikes that can track your performance, Smart Rowing Machines that provide a full-body workout, Smart Strength Training Equipment that adjusts resistance based on your strength level, and even Smart Fitness Mirrors that offer real-time workout guidance and feedback.

Benefits of treadmills for a home gym

Treadmills are a core piece of cardio equipment for the home gym as they are very versatile. You can walk, jog or run, so there is plenty of variety. You can also change the incline on most treadmills to make it even more challenging. 

Many treadmills come with live or on-demand workouts that you can access on the machine itself or a mobile device, making the whole experience much more enjoyable and making you more likely to work out for a longer period of time than you might have otherwise.

Treadmills are a great alternative when you can’t train outside when it’s snowing, raining, or just too cold. Anything you would be doing outside, like hiking, racing, or casually walking, can be replicated on the treadmill inside. That’s not the case with any other cardio equipment. They’re also great for recovering from an injury because you can move at any pace and work your way back to full strength.

It’s also hard to match the calorie burn that a treadmill provides. While the elliptical, rowing machine, and bike all provide solid workouts, it takes more work to burn as many calories on those machines as on the treadmill. So if weight loss is one of your fitness goals, the treadmill is hard to beat.

David Bloom from Treadmill Talk

Choosing the Right Equipment and Apps

Selecting the right smart fitness equipment and apps can make all the difference in your home workout experience. You must consider your fitness goals, preferences, and budget.

How to choose a smart fitness equipment

When choosing smart fitness equipment, consider what kind of workouts you enjoy, the available space, and your fitness goals.

How to pick a rowing machine for a home gym

You’ll want to consider a few factors when picking a rower for your home gym. First, what does your space allow? If your home gym is on the smaller side, opt for a foldable rower that can be stored out of the way when not in use. Second, what type of resistance do you prefer? Air and water rowers generate resistance as the flywheel moves against air or water, so you control the resistance by how fast you row. If you like the feel of consistent resistance, this is the perfect option.

Magnetic rowers are slightly different in that you adjust the resistance by level, so you have more control over how light/heavy the resistance feels. Lastly, do you want your rower to have smart capabilities? Many rowers have built-in Bluetooth, allowing you to connect to an app to follow along with trainer-led workouts. There are so many great options out there! You really can’t go wrong, but considering these questions will help you pick the perfect rower for your home gym.

Claire Jenkins, MS, ACSM-CEP, RYT-200 from Sunny Health Fitness

Tips for selecting home gym equipment

Creating a home gym is a convenient and cost-effective solution for those who value fitness and want to exercise on their terms. With many options, selecting the right home gym equipment can be overwhelming. To help you make informed decisions, here are some essential tips for choosing the perfect gear for your home gym.

• Assess your fitness goals. Start by identifying your fitness goals. Are you looking to build strength, improve cardiovascular health, or increase flexibility? Or you may need a single piece of equipment to help you get a full-body workout. You can use pre-programmed courses to help you reach your fitness goals, like running a marathon. Some units are designed for long-distance runners, so they don’t shut off if used for hours. Knowing your objectives will guide you in choosing the appropriate equipment that aligns with your needs.

• Consider the space available. Evaluate the available space in your home before purchasing any equipment. Measure the dimensions of the area and consider the ceiling height. This will help you determine the size and type of equipment that can comfortably fit in your designated space.

• Budget considerations. Establish a budget for your home gym and prioritize your spending accordingly. High-quality equipment doesn’t have to be expensive. Read reviews and shop sales to help find budget-friendly options.

Selecting the right home gym equipment is crucial for creating a fitness space that motivates and supports your goals. Remember, choosing equipment that aligns with your fitness goals and fits your budget will make your home workouts enjoyable and effective in the long run.

Brittanie P from Xterra Fitness

Advice for building a dream bodyweight home gym

The best advice for building a dream bodyweight home gym is to assess your space and budget. Consider your home’s available space and flooring, and determine how much you will spend on equipment. Next, choose the right bodyweight equipment, such as a pull-up bar, dip station, suspension trainer, resistance bands, and an adjustable bar. These versatile pieces will allow you to perform a variety of exercises. When setting up your home gym, optimize your space by using storage solutions and create a motivating environment with posters, good lighting, and music. To create an effective bodyweight workout routine, set your fitness goals, choose exercises targeting different muscle groups, determine reps and sets, plan rest periods, incorporate progression, and schedule your workouts. Maximize results by creating a consistent schedule, challenging yourself, using progressive overload, focusing on form, incorporating high-intensity interval training, combining strength and cardio, and taking rest days. Additionally, pay attention to nutrition by eating enough protein, consuming carbohydrates for energy, including healthy fats, staying hydrated, timing your meals strategically, and considering supplementation. With dedication and the right approach, you can achieve your fitness goals and lead a healthier lifestyle with your dream bodyweight home gym.

Michael from SoloStrength

How to choose the right treadmill

Treadmills come in all different types and sizes with a variety of features. Ultimately, you want to pick one that will fit in your home with enough floor space and ceiling clearance to use the treadmill safely.

You want to be sure it aligns with your training goals, so look into the deck size, motor size, and weight capacity. For running, a 60-inch long deck and a 3-4 HP motor are best. Most treadmills of this size come with higher weight limits of 300-400 lbs. A larger 3.5-4.0 HP motor is best for long-distance running. Higher motor power is also a good idea if you have multiple people in your household who plan on using the treadmill. For walking, a smaller 2-3 HP motor is great, and a shorter 50-55 inch deck can also work.

The treadmill’s content is another factor to consider. Some treadmills have subscription training content and touch screens, while others include workouts and less tech features. Typically larger, higher-powered treadmills with touch screens are more expensive, but buying a treadmill that is designed for what you intend on using it for helps to ensure the machine’s longevity and encourage you to use the treadmill, which is the ultimate goal.

Sydney Kaiser from Treadmill Review Guru

How to choose an exercise bike for a home gym

There are various factors to consider when selecting an exercise bike for your home gym.

Upright exercise bikes are suitable for anyone looking to improve their fitness and well-being. These bikes are beginner friendly, relatively easy on the joints, and help promote an upright posture when riding.

Spin bikes are designed to simulate the experience of cycling outdoors with their weighted flywheel. These bikes can be ridden in both seated and standing positions and are perfect for those who want a more challenging cardio session. They are popular for high-intensity interval training and are often used in group cycling classes.

Recumbent bikes feature a reclined seating position with a comfortable backrest. These bikes provide additional support and reduce strain on the joints, offering a more low-impact workout. This makes recumbent bikes an excellent choice for seniors or those with limited mobility.

Air resistance bikes use a fan to create greater resistance as you pedal. These bikes provide a dynamic full-body workout as the difficulty increases as you continuously apply force with your arms and legs. These bikes are perfect for those after an intense cardio workout with unlimited resistance.

Lester Shi from Lifespan Fitness

What equipment should I have for my home gym?

Having a home gym is a luxury many wish they could experience. Even the most basic home gym provides a convenient way to further your fitness journey. Maybe you’re considering putting together your own home gym as we head into the fall and winter seasons. Here are some essential home gym equipment to maximize your workout!

• Dumbbells. A set of dumbbells is essential if you want to do any weight training. The number of exercises you can do with dumbbells could be more manageable. If you can get your hands on a set of dumbbells that range in weight from 5 to 30 pounds, you’ll unlock a whole world of home fitness.
• Treadmill or Bike. Basic treadmills or bikes can be found for around $300, but shop to see what deals you can find. A spin bike is a great option for those who aren’t big runners, and a recumbent exercise bike is a popular variant.
• Barbell, Bench, and Weight Plates. Like other free weights, barbells have the advantage over machines because they bring stabilization and coordination to your workout efforts. A bench is important, not only for bench pressing but for dumbbell workouts as well. And don’t forget the weight plates unless you want to max out with the bar!
• Music System. Get yourself a nice stereo set or some headphones/earbuds. Music has been proven to enhance your workout because you naturally move to the beat you’re listening to.
• Medicine Ball. A medicine ball is an easy-to-use, easy-to-acquire piece of equipment needed for core workouts. You can also use the medicine ball for throwing and catching exercises, so don’t get one that’s too heavy!

These are just a few of the important aspects that should be part of your home gym. 

Lindsey Kuettel from Xperience Fitness

How to choose a fitness apps

In selecting a fitness app, consider the type of workouts it offers, its user interface, and how it tracks and presents your progress over time.

Factors to consider when choosing the right fitness program/app

Choosing the right fitness program or app ultimately boils down to your personal fitness goals and preferences. So many amazing apps can support a wide range of fitness goals, from weight management to strength training to yoga – so you need to find something that resonates with what you want to achieve.

You’d also be surprised how many apps exist for very specific areas of fitness, such as mobility training, senior exercise, or certain sports.

Price is going to be one of the main factors to consider too. Fitness programs that include 1-2-1 support or coaching will be more expensive, sometimes over $100/month. In contrast, apps using AI or pre-made workout plans can cost around $5-10/month. 

Many apps have free trials, so you can test them before committing to a subscription. Just remember to cancel before your trial is up to avoid your card being billed.

Robert Turp from  Fitness Drum

Tips for Maximizing Workouts with Smart Equipment and Apps

Consider several factors to get the most out of your smart fitness equipment and apps. One aspect that often gets overlooked is the quality of your internet connection. A strong, stable connection can greatly enhance your workout experience, ensuring that your equipment and apps function smoothly, providing real-time tracking, feedback, and access to online fitness classes without interruption.

Home gym and workout tips

Benefits of adding a Pilates program at home

Pilates, when performed on the Mat, is just as effective and sometimes even more challenging than when performed on studio equipment. Pilates complements any other exercise program beautifully as a restorative, intellectually stimulating modality. On the Mat, it’s the perfect total-body home workout, providing strengthening, stretching, and coordinated breathwork. Small props, like the Wheel of Fitness (the Pilates Circle) and light weights, can be added to the workout for more intensity and variety.

Several reputable online resources for Mat Pilates workouts are available such as Pilates Anytime, Pilatesology, and at Pilates.com. These can help someone include moves they may not think of on their own or offer cues and tips to help improve understanding of the work. As with any new exercise plan, it’s important to ease into this work. While it may feel far less taxing than a CrossFit class, Pilates addresses the small, stabilizing muscles that keep us in alignment. These muscles don’t get as much attention as the larger, mobilizing ones like the biceps and quadriceps and require less activity for growth. So, someone new to the practice may have unexpected and unfamiliar soreness in the following days. Don’t panic! You’re just getting stronger.

Cat Braithwaite from Sheppard Method Pilates

Tips for sticking to a home workout program

• Pick an activity you enjoy. Finding an exercise you like will make you more likely to stick to your workout program. Try different home workouts until you find one you love. 
• Set a measurable goal. Pick a challenging goal that is measurable and inspiring. You want to ensure your goal is attainable and timely so you can meet your goal in a given timeframe. 
• Track your progress. Track your progress using a fitness tracker or app. 
• Be consistent. Consistency is essential for making progress in your fitness program. If you’re pressed for time, you can break your workouts into 10-minute sessions throughout the day. 

If you miss a day, get back on track the next day. Don’t beat yourself up if you miss a workout. The important thing is to get back on track as soon as you can and resume your workout program. Sometimes people think they need to cram in two workouts, but it’s better to pick up your regular program as soon as possible. 

Celebrate your successes! Reward yourself for meeting your milestones and goals. Celebrate with people you care about, share your success on social media, or reward yourself with self-care like a massage.

Marnie Kunz from Runstreet

How to improve performance in your home gym

There are three key ways to improve performance in your home gym. First, ensure you keep your motivation high. You can do this by listening to music you like, changing your environment to be motivational (posters, decorations, and working out with a friend or personal trainer. Second, track your progress. By recording what you have done previously, you can set future goals. With measurable goals, it’s much easier to progress. Third, ensure you do the right exercises – you don’t want wasted effort. Use an exercise library or work with a personal trainer.  

If you do work with a personal trainer, it doesn’t have to be in person. There are many personal trainers that can help you via online training when you are training at home using workout apps and other communication tools.

Jacob Montoya, CEO from FitSW

Tip for a total body workout routine for beginners at home

My number one total body workout routine tip is to invest a small amount of money, about 50$ should be enough, into some simple fitness gear. For example, a couple of kettlebells and a resistance band will exponentially increase the amount of workouts available. They will add hundreds of exercises to your repertoire, making your workouts more fun. 

When it comes to the actual workout, I recommend a mix of bodyweight cardio exercises to start, such as burpees or jumping jacks, followed by 4 to 5 different strength exercises targeting the different muscle groups of the body. An example would be push-ups, wall squats, kettlebell swings, leg raises, and planks. 3 to 4 sets of 10 repetitions should do the trick for beginners. As you progress, I’d look into more advanced routines, such as the push-pull-leg routine. 

It’s important to start light and focus on form over quantity, and only once you get your fitness level up should you start looking into more advanced workout schedules and routines.

Chris Higgins from  Hybrid Athlete

Benefits of a Pilates mat (and mat Pilates)

The most obvious benefit of mat-based Pilates is that you can do it anywhere with the lowest investment to get started; all you need is a Pilates mat. While any mat, or even a towel, will work, many Pilates mat exercises include rolling your spine on the floor, which can create discomfort for some people. If you feel that your current mat is too firm and it hurts to do the exercises, I recommend a thicker mat with ample cushioning. 

Many people also use yoga mats for Pilates, but those are rather thin. But why don’t you double up on mats or add a blanket to your thin mat?

I love my trifold 1-inch thick Pilates and fitness mat, which keeps my spine happy and healthy.

You might not be aware of it, but mat exercises are just one small part of the Pilates method. Pilates can also be practiced on a Reformer, a Trapeze Table or Cadillac, a Chair, a Spine Corrector, Ladder Barrel, and other apparatuses.

The Pilates mat work includes challenging exercises that work your whole body. Pilates is extremely adaptable, which is one reason so many people love this method of body conditioning. But it also means that all Pilates classes will be different. Some are fast-based and athletic. Others focus on stretching and relaxing; again, others focus on targeted exercises to rehab injuries and pain.

Mara Sievers from  Pilates Encyclopedia

Tips to stay consistent with a workout program

When it comes to staying consistent with your workout program, it’s all about finding your groove and embracing a mindset that keeps you motivated. Here are my top tips to help you on this empowering journey:

• Set Realistic Goals- It’s essential to set achievable goals that excite and inspire you. Break them down into smaller milestones, celebrating your progress along the way. It’s about progress, not perfection. So celebrate all those small wins!
• Find Your Passion- Explore different types of exercise until you discover something that truly lights you up. Whether it’s dancing, weightlifting, or yoga, it won’t feel like a chore when you find something you love.
• Create a Routine- Consistency thrives in routine. Designate specific days and times for your workouts, making them non-negotiable appointments with yourself. Treat them as sacred self-care rituals.
• Mix It Up- Avoid monotony by incorporating variety into your workouts. Switch between different activities, classes, or workout styles. This will keep things fresh, prevent boredom, and challenge your body in new ways.
• Find an Accountability Buddy- Having someone to share your journey with, cheer you on, and hold you accountable can make a world of difference.
• Celebrate Progress, Not Perfection- As I said earlier, consistency is all about progress, not perfection. Celebrate every small victory, whether it’s lifting a heavier weight, running a bit longer, or simply showing up consistently.
• Embrace Self-Compassion- Be kind to yourself on this journey. Listen to your body, honor rest days, and give yourself grace when things don’t go as planned. 

Stephanie Thomas from  Stephanie Thomas Fitness

Make the most of your home workout routine

1. Create a designated workout space: Dedicate a specific area in your home where you can exercise comfortably and without distractions. This will mentally prepare you for your workout and create a sense of consistency.
2. Set clear goals: Define what you want: improving flexibility, building strength, or increasing endurance. It will help you stay focused and motivated.
3. Establish a routine: Set a schedule and stick to it. Consistency is key to progress. 
4. Plan your workouts: Ensure you cover all the necessary exercises and muscle groups. There are various online resources and apps, or consult a fitness professional for a personalized routine. 
5. Use appropriate equipment: Invest in essential equipment like yoga mats, resistance bands, stability balls, or dumbbells. The right tools can enhance the effectiveness of your exercises.
6. Mix up your workouts: Avoid monotony by incorporating various exercises and workout styles. This will keep you engaged, challenge different muscle groups, and prevent plateaus.
7. Stay motivated: Play energizing music, follow online workout classes, or exercise with a friend to make it more enjoyable.
8. Maintain proper form: Focus on performing exercises correctly to avoid injury and maximize the benefits. If needed, seek guidance.
9. Stay hydrated and fuel your body: Drink water before, during, and after workouts. Additionally, nourish your body with balanced meals and snacks.
10. Track your progress: Record your workouts and track your progress over time. Celebrate milestones and use them as motivation.

With this, you can maximize your home workout routine and achieve your fitness goals. Listen to your body, rest when needed, and have fun while working towards a healthier you.

Allison from Absolute Pilates

How to set up pilates at home

Pilates at home is an effective workout option, where the amount of equipment needed is up to the individual. It can be done without equipment (although a mat is recommended), with some small props, or with lots of pilates equipment like a pilates reformer.

To get started, you need some space to do your exercises. Whether you are choosing a mat or using equipment, you will need an area about 2m-2.4m in length and about as wide as your arms and legs can reach. If you choose a mat, you can purchase small props designed explicitly for pilates, like a pilates ring, soft weights, resistance bands, and grip socks, which are compact and affordable to complement your workout.

The pilates reformer will take your pilates practice to the next level. The ability to buy, rent or hire a pilates reformer means you get the benefits of a studio in your home. The many options mean that having it in the home environment is affordable, even for those on a budget.

When choosing your space to place it or do your mat pilates, pick a location that makes you feel comfortable, has plenty of light, and won’t disturb the rest of the household. Wear comfortable clothing that will allow you to move freely through the movements.

Choose a day and time that works for you and consistently practice. Start with small intervals like 15-30 minutes and build towards the 45-60 minute workout. Many online apps or free workouts on YouTube will allow you to reach this goal.

Remember that exercise gives you energy, so even though you may feel fatigued at your designated day and time, still push yourself to do your workout because you will feel the benefits at the end of your session.

Cheryl Burgess, Certified Pilates Instructor, CEO at Semprose Pilates and Fitness Studio, and Managing Director at Pilates Reformers Australia

Set up your at-home live online fitness studio

Setting up your at-home fitness studio is easy and rewarding. Choose a spacious area in your home, clear the clutter, and add mirrors for form checks. Invest in basic equipment like dumbbells, resistance bands, yoga mats, and stability balls. Cardio equipment is optional but adds variety. Install a sound system for motivation, ensure proper lighting and ventilation, and personalize the space with motivational elements.

Organize your equipment with storage solutions and create a workout plan for consistency. Utilize online resources or fitness apps for guidance. Stay dedicated and schedule regular workout times. With commitment and creativity, your at-home fitness studio will inspire and empower you to achieve your fitness goals conveniently. Happy exercising!

Jed Fischman from Amphy

Why you should incorporate pilates into your life

Pilates gets results. With regular sessions, you’ll soon feel and see the changes. Flatter abdominals, stronger back, toned arms and legs. Pilates conditions your whole body, increasing joint mobility, flexibility, and strength equally so no muscle gets overworked or overlooked! Pilates is for everyone. It will help you walk taller and feel stronger, as well as put a smile on your face as it improves your physical and mental well-being. With focused breathing and good functional movement, it can be your only practice or the perfect partner for your chosen sport. It will help you to look, feel and function better in your skin; it will decrease your stress levels, calm your nerves, improve your breathing, and sculpt your body into the best possible shape. As someone who has been practicing pilates for 25 years and teaching for 13, I can honestly say it has the most incredibly transformative power. I witness it daily on my YouTube channel from the thousands of messages about how pilates has changed people’s lives. People that had given up hope of ever feeling good again. Maybe it’s time for you to try it.

Rachel Lawrence from  Rachel Lawrence Pilates

Final thoughts

The rise of home workouts and the pivotal role of smart fitness equipment and apps have revolutionized how we approach fitness. The convenience, versatility, and personalized experience these technological innovations offer make it easier than ever to maintain a regular workout routine from the comfort of your home. From selecting the right equipment and apps to optimizing your internet connection for a seamless workout, it’s clear that a well-thought-out approach can transform your fitness journey. As we continue to navigate this exciting landscape, the promise of achieving our health goals while balancing our fast-paced lifestyles becomes not just an aspiration but a readily achievable reality.

This article was originally published at https://porch.com/advice/home-gym

If you’re like me and love collecting data to improve various aspects of your life, the Oura Ring is a fantastic tool to do just that.

This sleek and stylish wearable is more than just a fashion statement; it helps you gain insights into your daily activities, sleep patterns, and overall well-being.

So if you want to make data-driven decisions to modify your habits and optimize your daily routine, keep reading to learn why I recommend trying the Oura ring out for yourself.

This post may contain affiliate links: meaning we may receive a commission if you use them.

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What is Oura Ring?

The Oura Ring is a compact, smart wearable device that tracks various factors related to sleep, activity, and overall wellness.

Using advanced sensors, it measures body temperature, heart rate variability, and movement to provide insights into sleep quality, activity levels, and recovery.

I have been using the Oura Ring for the past month now, and I was so impressed by it that I recommend it to all of my friends who are data-geeks like me.

What Exactly Does It Track?

The primary features tracked by the Oura Ring include:

• Sleep Stages: light sleep, deep sleep, REM sleep, and awake phases
• Sleep Quality: overall sleep efficiency, restfulness, and duration
• Activity Levels: steps taken, calories burned, and types of activities performed
• Vital Signs: temperature, oxygen saturation, resting heart rate, heart rate variability, and respiratory rate
• Readiness Score: a daily score based on recovery and readiness for the day

The ring connects with the accompanying Oura ring app on your smartphone, where you can access your data and see suggestions for improvement.

The White Coat Trainer’s Oura Ring Review

Here is everything you can expect when you purchase the ring.

Ordering The Ring

Ordering the Oura Ring Generation 3 is a straightforward process. I visited the official Oura website and chose my preferred ring size, style, and color. 

I went with Heritage Silver because it was the cheapest, haha.

You have the option of ordering a free sizing kit which allows you to find the perfect fit for your finger. I already knew my size, so I skipped this step (doing so will enable you to expedite the delivery of the ring).

If you are between two sizes, they recommend sizing down. I chose to size up to account for occasional finger swelling.

Once I placed the order, I received the ring in a couple of days.

First Impressions: Design and Comfort

The Oura Ring features a sleek and minimalist design, making it an attractive accessory. 

Right out of the box, you can tell it is a high-quality and durable piece of tech.

I opted for the silver option, which matched the wedding band I was already wearing on my ring finger. Although the ring is quite larger than my band (see the picture below), it is still lightweight and comfortable.

You can definitely wear it all day and night without any discomfort.

Setting It Up

Setting up the Oura Ring was simple and quick. You download the Oura app on your smartphone and follow the on-screen instructions to pair your ring with your device via Bluetooth.

The app guides you step-by-step to create an account and adjust your personal settings.

Within a few minutes, you will be all set.

Getting Your Data

Your ring will start collecting meaningful data once you wear it to sleep. You can choose to track your current heart rate, but the magic of the Oura Ring lies in its sleep-tracking capabilities.

After you wake up, you can open the app and view your sleep data in real time. The app will give you detailed insights into your sleeping patterns, such as the stages of sleep and the overall quality of your rest.

After waking up, it only takes a few moments to sync and present the data.

Mobile App and Data Insights

Interface

The Oura Ring mobile app features a user-friendly interface. The app’s home screen presents the three key daily metrics: sleep, activity, and readiness.

You will get a score between 0 and 100 for each metric. The higher the score, the better your sleep quality, activity, and readiness to take on the day.

The app is one of the easiest to use and understand.

Other apps I have seen feel clunky, cluttered, and overwhelming, but this one only contains the essential information you need.

Data Insights

Data insights from the Oura app are tailored to help you make informed decisions about your well-being. The app offers personalized guidance based on individual data. 

For example, if you are not getting enough sleep, the app will make recommendations on how to improve your sleeping patterns.

Key data insights include:

• Deep, light, and REM sleep phases
• Resting heart rate and heart rate variability
• Body temperature trends and deviations
• Respiratory rate
• Steps, calories burned, and overall activity levels

These data points are presented alongside relevant contexts, such as averages or comparisons to your previous performance.

What I Learned From Using The Oura Ring (5 Key Takeaways)

The Oura Ring has provided me with numerous insights into my daily lifestyle, habits, and personal wellness. Here are five key takeaways from my experience using the device:

These Specific Factors Really Impact Sleep

The Oura Ring’s data allowed me to understand which factors had the most significant impact on my quality of sleep.

For instance, I learned that if I ate a large meal within two hours before bed, my sleep score would suffer- especially my sleep latency. In addition, I also discovered that my overall stress levels and screen time in the hour leading up to sleep had a tangible impact on the quality of my rest.

These things are obvious, but seeing this data visually in the form of graphs and charts really drove home the point.

Sleep Quality Sometimes Matters More Than Quantity

The Oura Ring tracks not just how many hours of sleep you get but also the quality of your zzzs. 

Even though I might have gotten fewer hours of sleep than I had hoped on some nights, the quality was still very high.

This allowed me to recognize that I don’t always need 8 hours of total sleep, especially if I feel energized and well-rested the next day (which I attribute to creating a good sleep environment). 

Plus, I have a baby, so getting a lot of sleep is a luxury!

The Ring Can Act As A Deterrent

I found that wearing the Oura Ring helped prevent me from making unhealthy sleep hygiene choices. Simply knowing that I was collecting data that would be stored in the app gave me pause when deciding whether or not to stay up late or mindlessly scroll through my phone. 

My desire to gamify things motivated me to try and keep my sleep scores high. I also understand that this insight could easily be a con for others.

Be Careful of The Nocebo Effect

One of the biggest criticisms of these health tracking devices is that they can induce a nocebo effect. In other words, users become overly obsessed with the data and expect to feel terrible if they see a low score on the app, not necessarily because of any actual physical symptoms.

This obsession can lead to over-analyzing and worrying about the data creating a negative feedback loop, which defeats the purpose of tracking it in the first place.

To avoid this, I recommend not checking the Sleep and Readiness score first thing in the morning. Instead, I get up, go to the bathroom, and judge how I’m feeling before checking my score.

The Ring Did An Amazing Job At Identifying An Illness

In the first few days of having the Oura Ring, I started to feel unwell and noticed my body temperature had spiked. I went to bed early and slept the night away.

When I woke up, the Oura Ring threw up several red flags. It had noticed my body temperature spike, as well as a heartbeat that was significantly higher than usual. Thankfully, my respiratory rate and blood oxygen levels remained relatively normal.

My readiness score was super low, and the app encouraged me to turn on “rest mode. ” It even asked me to choose from a list of symptoms I was possibly experiencing.

It was amazing to see how quickly the device identified my illness and encouraged me to take the necessary steps to recover.

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The Most Important Takeaway: You Get Actionable Insights

The most fascinating thing about tracking these data is that it provides real-time feedback on how your actions impact your sleep daily.

• For example, you might down a few beers a week to help you relax and initiate sleep, but you won’t know how it’s affecting your sleep quality until you track the actual data.
• Or you might drink several cups of coffee to keep you functioning throughout the day, but you don’t realize that it completely tanks your sleep duration by a considerable amount.
• Or maybe you regularly eat close to bedtime and aren’t aware that your sleep latency (or the time it takes to fall asleep) is suffering because of it.

By visualizing your sleep scores in real-time and understanding how your behavior impacts them, you may be more inclined to make better and more informed decisions each day.

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If you are interested in giving the Oura Ring a try – click here to order yours today.

Let’s do a quick summary of the pros and cons of the Oura Ring.

Pros and Cons

Pros

The Oura Ring has several benefits that make it stand out in the wearable technology market:

• Accuracy: The Ring is pretty accurate in tracking RHR, HRV, and sleep patterns.
• Depth of Data: The device tracks not only basic metrics but also provides detailed information on sleep stages, temperature changes, oxygen saturation, and breathing fluctuations.
• Design: Its sleek and stylish design makes it a fashionable and lightweight accessory. I wear mine in place of my wedding band.
• Comfort: The ring is comfortable to wear and does not feel intrusive during daily activities or sleep.
• Water Resistant: It also has enough water resistance that you can shower with the ring and not worry about getting it wet when you wash your hands.
• Battery Life: The battery life is excellent. The Oura Ring can go 5-7 without needing to be charged.
• Super Fast Charging: Even when the battery needs charging, it can reach a full charge in about 30 minutes.
• App Interface: It comes with a user-friendly app that provides detailed insights into your health and wellness data.

Cons

While the Oura Ring has many advantages, there are also a few drawbacks to consider:

• Price: The Oura Ring is relatively expensive compared to other wearables. Thankfully, the membership is reasonably priced.
• Finish: The ring is made of titanium, which can be prone to scratches and scuffs. Mine has already scratched some after wearing it to exercise (truth be told, the makers do recommend removing the ring when exercising).
• Nocebo Effect: Using the Oura Ring could lead to a nocebo effect if the user becomes overly obsessed with their data, negatively impacting their feelings about themselves if the scores aren’t perfect.
• Activity Tracking: While it excels in sleep tracking, the Oura Ring could be more accurate in determining step counts and other activity levels. To combat this, you can sync it with other health devices if you have one (I use my apple watch).

So Is Oura Really Worth It?

The Oura ring has a lot to offer in terms of functionality and design. It tracks several key health metrics, including sleep quality, heart rate variability, and temperature changes, to provide users with a comprehensive look into their overall well-being.

It may be a valuable and worthwhile purchase if you are a data nerd and value the specific data points tracked by the Oura ring.

However, it does have a hefty upfront price of $299 for the cheapest version. It also requires a monthly membership fee to access all the data and personalized insights.

With that said, the Oura ring is a premium product that uses advanced and impressive technology. It could be worth the investment if you are looking for a comprehensive sleep and recovery tracker.

Click here to give it a try for yourself!

Comparison with Other Wearables & Fitness Trackers

Fitbit and Garmin are more affordable competitors and allow users to track basic health metrics such as steps, sleep, heart rate, and burned calories.

Conversely, Whoop is similar to Oura in that it helps users track recovery, sleep patterns, and readiness levels. The nice thing about the Whoop is that you only pay for the membership, not the strap. (Personally, I think the strap is ugly and takes up too much real estate on your wrist for something that can’t even tell the time).

The Apple Watch also tracks more health data than the Oura Ring, but it isn’t great for sleep tracking. (Unless you like wearing a bulky watch to bed).

Overall, the Oura Ring has a competitive edge thanks to its design. All of the other devices go on your wrist and are much bulkier.

Also, Oura primarily focuses on providing comprehensive sleep analysis, whereas competitors offer various functionalities, including fitness tracking, smart notifications, and GPS.

*Note: There is another smart ring on the market known as Circular, which I am looking to try in the near future.

Other Related Questions

Is It More Accurate Than Apple Watch?

While the Apple Watch is a highly accurate wearable device, the Oura Ring takes a more focused approach to tracking sleep and recovery metrics. I have worn both to bed, and they provide similar numbers, although the Oura Ring sleep tracker provides richer insights.

The Apple Watch excels in tracking other fitness-related activities, but the Oura Ring’s accuracy in these specific areas might be slightly better.

Should You Wear It All Day?

Yes, you can wear the Oura Ring all day, as it is designed to track your daily activity and recovery. However, you may choose to wear it only during sleep if your primary concern is monitoring your sleep quality.

What Finger Is Best?

Oura recommends wearing the ring on your non-dominant hand, preferably on the index finger. I wear mine on my ring finger, and I have also seen people wear it on their middle finger.

Does It Have A Monthly Fee?

Yes, the new third-generation Oura ring requires you to pay a $5.99 monthly subscription to get all of the detailed insights. If you don’t pay for the membership, you only see your three daily scores (sleep, readiness, and recovery).

Final Verdict

The Oura Ring gen 3 is a sleek and innovative sleep tracker that offers valuable insights into your daily activity, sleep quality, and overall readiness for the day. With its comfortable design and easy-to-use app, this device is worth trying if you want to assess your sleep hygiene and improve it.

If there is one thing that the Oura will help you do, it is to become more conscious of how your lifestyle choices affect your sleep.

To me, it is definitely worth it.

Give it a try today!

Other Recommended Tech You Might Be Interested In:

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Alex Robles, MD, CPT / Brittany Robles, MD, MPH, CPT

Alex & Brittany Robles are physicians, NASM Certified Personal Trainers, and founders of The White Coat Trainer: a resource dedicated to improving the health and fitness of busy professionals using time-efficient strategies. Their advice has been featured in My Fitness Pal, Prevention, Livestrong, Reader’s Digest, Bustle, The Active Times, and more. Learn more about them here.

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