As the popularity of veganism continues to grow, more and more athletes are adopting a plant-based lifestyle. While a vegan diet offers numerous health and environmental benefits, it can also present challenges when it comes to meeting the specific nutritional needs of athletes. Fortunately, with the right supplements, vegan athletes can ensure they are getting all the essential nutrients required for optimal performance and recovery. In this article, we will explore the key supplements that vegan athletes should consider incorporating into their regimen.
The Importance of Supplementation for Vegan Athletes
Athletes, regardless of their dietary choices, have increased nutritional requirements due to the demands of their training. For vegan athletes, this can be even more challenging as certain nutrients that are abundant in animal products may be more difficult to obtain from plant-based sources. While a well-planned vegan diet can provide many of the necessary nutrients, supplementation can help bridge the gap and ensure that athletes are meeting their nutritional needs for optimal performance and overall health.
Vitamin B12: Essential for Energy and Nervous System Function
One of the most important supplements for vegan athletes is vitamin B12. This vitamin is responsible for the production of red blood cells and plays a crucial role in maintaining a healthy nervous system. Unfortunately, plant-based sources of vitamin B12 are limited, making supplementation necessary for vegans. A deficiency in vitamin B12 can lead to fatigue, weakness, and impaired athletic performance. Vegan athletes should consider taking a vitamin B12 supplement to ensure they are meeting their daily requirements.
Omega-3 Fatty Acids: Supporting Heart and Brain Health
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential for cardiovascular and brain health. While fish and shellfish are commonly known sources of omega-3s, vegan athletes can obtain these essential fatty acids from plant-based sources such as algae. Omega-3 supplements derived from algae are a great option for vegan athletes looking to support their heart and brain health. These supplements can also help reduce inflammation and support muscle recovery, making them particularly beneficial for athletes.
Vitamin D3: Vital for Bone Health and Immune Function
Vitamin D is crucial for maintaining healthy bones, teeth, and muscles. Our bodies naturally produce vitamin D when exposed to sunlight, but for vegan athletes who may have limited sun exposure, supplementation is often necessary. While vitamin D2 can be obtained from plant sources, vitamin D3, which is more readily absorbed by the body, is primarily found in animal products. Vegan athletes should consider taking a vitamin D3 supplement to ensure they are meeting their daily requirements and supporting their bone health and immune function.
Iron: Supporting Oxygen Transport and Energy Levels
Iron is an essential mineral that plays a vital role in the transport of oxygen throughout the body and the production of energy. While iron can be found in plant-based sources such as nuts and seeds, it is more readily absorbed from animal products. Iron deficiency can lead to fatigue, decreased endurance, and impaired athletic performance. Vegan athletes should monitor their iron levels and consider taking an iron supplement if necessary to ensure they are meeting their daily requirements for optimal energy levels and performance.
Zinc: Supporting Immune Function and Muscle Growth
Zinc is a mineral that is involved in numerous physiological processes, including immune function, protein synthesis, and muscle growth. While zinc can be found in plant-based sources such as nuts and beans, it is more abundant in animal products. Vegan athletes should ensure they are meeting their daily zinc requirements through their diet or consider taking a zinc supplement to support immune function, muscle growth, and overall health.
Creatine: Enhancing Strength and Muscle Performance
Creatine is a naturally occurring compound that is found in meat and fish, but can also be obtained through supplementation. Creatine supplements have been shown to enhance strength and muscle performance, making them a popular choice among athletes. For vegan athletes who do not consume animal products, creatine supplementation can be particularly beneficial in improving athletic performance and supporting muscle growth.
Taurine: Supporting Hydration and Nervous System Function
Taurine is an amino acid that is naturally present in the body and can also be found in animal products such as meat and fish. Taurine plays a role in maintaining hydration and electrolyte balance in cells and supporting the central nervous system. While taurine can be synthesized in the body, vegan athletes may consider taking taurine supplements to support their athletic performance and overall health.
Putting It All Together: A Comprehensive Approach to Vegan Supplements
Vegan athletes should approach supplementation as a means to complement their plant-based diets and ensure they are meeting their specific nutritional needs. It is important to remember that supplementation should never be a substitute for a well-rounded and balanced diet. Vegan athletes should focus on consuming a variety of nutrient-dense plant-based foods and consider incorporating the recommended supplements to support their athletic performance and overall health.
Vegan athletes face unique challenges when it comes to meeting their nutritional needs. By incorporating the right supplements into their regimen, vegan athletes can ensure they are getting all the essential nutrients required for optimal performance and recovery. Vitamin B12, omega-3 fatty acids, vitamin D3, iron, zinc, creatine, and taurine are among the key supplements that vegan athletes should consider. Remember to consult with a healthcare professional or registered dietitian before starting any new supplementation regimen. With proper planning and supplementation, vegan athletes can thrive and achieve their fitness goals while adhering to their plant-based lifestyle.
As fitness coaches, we often find ourselves pondering the question: “What are good health and fitness habits for children?” The realm of youth health can be daunting, as many recommendations primarily focus on enhancing youth athletic performance rather than cultivating the foundation for lifelong well-being. Here, we’ll explore how to guide our clients, especially parents, in establishing and maintaining a holistic, balanced lifestyle for their children. We’ll discuss essential principles that provide a roadmap for raising healthy kids.
Principle #1: Prioritize Quality Sleep
Sleep is a cornerstone of a child’s overall well-being, influencing their cognitive, emotional, and physical growth. It’s not just about getting rest; it’s about nurturing their development.
Recommendation: Ensure kids maintain a consistent sleep routine, allowing for early bedtime and the recommended amount of sleep for their age.
Quality sleep enhances attention, learning, and memory, paving the way for academic success and effective problem-solving. It also plays a significant role in energy balance, metabolic health, and hormonal regulation, reducing the risk of childhood obesity and metabolic imbalances. Moreover, quality sleep contributes to emotional resilience, better social interactions, and mood regulation, making it a pillar for healthy growth.
Physical growth and muscle development primarily occur during sleep due to the secretion of growth hormones, crucial for a child’s exploration and interaction with the world. Establishing a consistent sleep routine promotes better sleep quality and duration, nurturing lifelong healthy sleep habits.
Principle #2: Promote Play and Physical Activity
Integrating play and physical activity into a child’s daily life fosters a lasting love for movement. This appreciation for physical activity, developed from an early age, becomes a lifelong habit rather than a structured chore.
Recommendation: Encourage unstructured play daily and ensure structured physical activities are enjoyable and focused on improving movement.
Physical resilience, adaptability, and the ability to overcome challenges are developed through diverse and enjoyable physical activities. This resilience empowers children to lead active, fulfilling lives and serves as a defense against various health issues, ensuring lifelong mental and physical well-being.
Principle #3: Embrace a Balanced Approach to Nutrition
Nourishing children should center around whole foods, emphasizing that their nutritional needs are not merely scaled-down versions of adults but magnified due to their growth and development demands.
Recommendations:
Variety and Color: Incorporate a diverse range of colorful fruits and vegetables.
Early Introduction: Expose children to a variety of foods early to shape long-lasting food preferences.
Involvement and Choice: Involve children in food selection and preparation and offer choices between healthy options.
Positive Associations: Foster positive associations with nutritious foods by making them enjoyable and engaging, avoiding force-feeding.
A balanced approach to nutrition, minimizing processed and refined foods, nurtures children’s bodies and minds, instilling in them a profound understanding of the impact of nutrition on well-being. It shapes not only their dietary patterns but also their lifelong relationship with food, guiding them toward a future where their bodies and minds are harmoniously nourished by the foods they consume.
Influencers for a Healthier Generation
Our role as fitness coaches extends beyond training; we are influencers in nurturing a healthier, more informed generation. By empowering parents and educating the youth, we contribute significantly to shaping healthier, more balanced future generations. Children, like adults, deserve to be nurtured and educated about their health needs, especially during their ongoing growth and development. As fitness coaches, we have the power to influence and educate parents and children, helping them adopt balanced lifestyles and prioritize their well-being.
In this role, we become beneficial influencers, guiding the way toward healthier, more balanced future generations. Embracing these principles and acting as catalysts for healthier habits, we lay the foundation for healthier and happier kids who grow up to be healthier, happier adults.
Summer is the best time of the year to show off all the hard work you’ve been putting into the gym.
While it’s always ideal to be ready early, so that your body gets used to the lower levels of body fat, sometimes life gets in the way.
If you’re behind schedule, or you haven’t started yet, fear not. We’re going to lay out the exact steps required so that when summer starts, you’re shredded.
Step 1: Set A Goal
Before you start, you need to set a goal.
You need to know what you want to achieve, when by, and most importantly, why.
Knowing your ‘why’ is the single most important element to goal setting and motivation.
Going through a body transformation isn’t easy. When you’re dieting and training hard, and fatigue starts to kick in, knowing your ‘why’ is what will stop you reaching for the bag of biscuits, or hitting snooze on your alarm before your morning cardio.
Your ‘why’ could be anything. It could be as simple as ‘I just want to look good on the beach’, to something a little deeper in your personal life that has triggered a need for change in you.
Whatever it is, write it down and remind yourself of it anytime you feel you’re falling off track.
Once you know your ‘why’, set a goal according to the SMART (Specific, Measurable, Achievable, Relevant, Time) principle.
Just saying you want to ‘lose some body fat’ is a recipe for a wayward diet and zero progress.
A better goal for this summer would be:
‘I want to lose 20lbs (specific) of body fat in the next 12 weeks (measurable, achievable, time) so I can have a six-pack on the beach in Ibiza (relevant).’
Step 2: Clean Out Your Diet
Nutrition for fat loss is dead simple. You just need to consume fewer calories than you need, and you will lose weight.
While simple on paper, consistent execution is what’s difficult. That’s why we like to make diets super simple for our clients.
If you’re new to this and want a kick-start in fat loss, we recommend starting with the low-carb bootcamp. To know the ins and outs of it, we’ve written an article on it which you can read here.
The basic premise of it is to follow a diet high in protein, vegetables and moderate amounts of healthy fats for anywhere between 10 and 21 days.
Why does it work so well?
Gets your initial ‘buy-in’
An initial two-week low-carb period can reduce body fat by anywhere between 2-4%. This is great for motivation, building excitement and creating a focus for the weeks ahead.
Simple to Follow
This is probably the number one reason for the ‘boot camp’ period. As long as a calorie deficit is in place, and protein requirements are met, there’s no difference between a low, moderate or high-carb diet.
What matters is what you can stick to in the long run and what’s easy to follow. For many of our clients who are busy executives with no time to think about nutrition, a low-carb diet is easy to prepare and follow in the beginning.
Improved Insulin Sensitivity
Short periods of low-carb eating can have a beneficial impact on insulin sensitivity so that when we do re-introduce carbs (which we will) later in the diet, we can handle them more efficiently.
Carbs aren’t the enemy, but if you’ve been following a typical Western diet, you’ve likely been eating far too many carbs that a little ‘reset’ would be beneficial.
Once you’ve cleaned out your fridge and bought plenty of meats, fish and vegetables, you now need to work out how much you need a day.
To make it super easy, here’s what you need to do:
1. Have a protein goal
For men, aim for 1.2g per pound of bodyweight
For women, aim for 1g per pound of bodyweight
2. Eat an abundance of green, leafy vegetables with each meal
Think broccoli, kale, spinach
3. Add healthy fats to each meal*
A good aim is 0.5g per pound of bodyweight
Think avocados, walnuts, salmon
4. Stay hydrated
Aim for 3 to 4 litres of water a day
*This is critical. The number one reason people fail on low carbohydrate diets is they go low fat as well, turning it into a very low-calorie diet.
When you make this mistake, you’re essentially running on fumes. This is when you hear of people feeling flat, lethargic and ravenous, later culminating in a binge-fest that offsets all their hard work.
Here’s how a rough starting diet may look for a busy 80kg male with 20% body fat, who only has time for three solid meals:
Meal 1: 4 Eggs, 150g Greens
Meal 2: 2 Scoops Whey, 1 tbsp Almond Butter
Meal 3: 200g Chicken Breast, 1 Medium Avocado, 150g Greens
There’s numerous ways you can set this up, and it depends too much (lifestyle, stress, availability, etc.) on the person to give an exact prescription.
But let’s say you’re someone who can only train three days a week, like the majority of our clients at UP.
If this is you, you’ll want to start with three full body sessions to begin with, trained in a German Body Composition training fashion as outlined here.
The basic principles of this system are the following:
Train 3 times per week
Focus on compound, multi-joint movements. Squats and deadlifts are in, wrist curls and kickbacks are out!
Strict rest intervals of 30-60 seconds
Keep reps in the 8 to 15 rep bracket
Alternate between upper- and lower-body, or opposing movements.
Here’s a template of how to adopt this approach for men, filled with example exercises. We’ve included an ‘A’ and a ‘B’ workout, which you’ll rotate between with a rest after each day.
Step 4: Get Active
Unless you’re on a short deadline (6-8 weeks), you probably don’t need to do any specific cardio, to begin with. The diet and training will be enough.
What you can do, though, is start being more active in your day-to-day life.
You can start taking the stairs instead of lifts, start walking to the station instead of driving the car, start taking phone calls on the go instead of at the desk, etc.
A good idea is to set a daily step goal that you work towards every day. We like to encourage clients to aim for 8,000 -10,000 to start with. Having this in mind will encourage you to be active all the time.
Step 5: Monitor Your Progress
During a body transformation, you should be using a few select markers to judge your progress on a weekly or biweekly basis.
Here are our staples:
Bodyweight (taken 3-7 times a week to give an average)
Pictures (take front, back, side every 2-4 weeks)
Circumferences (take waist, chest, thigh at the very least)
Body fat callipers (if you have access to them)
The method in which you measure should be taken consistently to provide the most accurate feedback because it’s this that will govern how you make changes to your diet, training or cardio in the future.
Step 6: Tweak and Progress
Now you’ve got started; it’s time to start making progress.
For the first two or three weeks, you shouldn’t need to change anything.
After this initial period of low-carb eating you may or may not want to add some carbs into your diet. It’s not necessary, but it can help many with sleep, strength and energy in the gym.
The best ways to do this are in one of two ways:
Add carbs in post-workout with 40-60g of starchy carbohydrates in your post-workout meal.
Add carbs once a week. This is more for those on the higher end of the body fat scale, who may want to start adding carbs once a week in a meal such as chicken and potato, or some sushi.
Generally speaking, the leaner you get over time, the more carbs you can add.
When you do add carbs, you’ll need to keep an eye on dietary fat intake in order to maintain your calorie deficit.
With your training, after three to four weeks, you may want to progress your programme. But again, it really depends on the level you’re at.
We’ll give two examples here.
If you’re a beginner, you’ll probably want to stick to the full body approach, but now use slightly lower rep ranges (6-10 reps) and progress some of the exercises.
If you’re a little more advanced, you can do one of two things:
Train three days a week, but progress the split to something like upper / lower / upper.
Start training four days a week on either a three-day rotation such as back/shoulders, legs, chest/arms; or an upper/lower split.
The options are endless really, and this is where following a plan, like those outlined in our 12 Week Body Plan book can be useful.
Around week 4, you may want to start adding in some cardio in the form of HIIT and/or LISS to create a further deficit and maintain fat loss.
An example cardio plan could be:
2x 30 min LISS sessions
2x 15 min HIIT sessions of 15 sec fast / 45 sec slow
Step 7: Make the Right Decisions
Beyond getting you started, making further tweaks is too dependent on how your body responds to a specific diet and training set-up.
That’s why we’ve compiled a list of reading that’ll help you stay on track, and know when to make what change in any aspect of your transformation.
Exercise appropriate for Young Adults. Young adults typically benefit from a mix of cardiovascular exercise, strength training, and flexibility exercises. The specific activities can vary based on individual preferences, fitness levels, and any existing health conditions. Here are some general types of exercises that are often suitable for young adults.
1.Stimulate the work of the heart and blood vessels.
Cycling Whether it’s outdoor biking or using a stationary bike, cycling is excellent for the heart and lungs.
Swimming Provides a full-body workout and is easy on the joints.
Dancing Fun and effective for cardiovascular health.
Jump Rope A simple and effective way to get the heart rate up.
2.Strength muscles Training.
Bodyweight Exercises Include push-ups, squats, lunges, and burpees.
Weightlifting Start with lighter weights and gradually increase as strength improves.
Resistance Training Bands or tubes can be used for resistance exercises.
Functional Training Incorporate movements that mimic daily activities.
3.Flexibility and Mobility Muscles.
Yoga Enhances flexibility, balance, and mental well-being.
Pilates Focuses on core strength, flexibility, and overall body awareness.
Stretching Dynamic stretching before exercise and static stretching after can improve flexibility.
4.Sports and Recreational Activities.
Team Sports Soccer, basketball, volleyball, and others provide both cardiovascular and social benefits.
Individual Sports Tennis, golf, and martial arts are great for overall fitness.
Hiking A combination of cardiovascular exercise and nature exploration.
5.Mind-Body Activities.
Meditation Helps reduce stress and improve mental well-being.
Tai Chi Combines movement, meditation, and rhythmic breathing.
The author encourages young people to exercise regularly. For good health and a strong body. Like the name of our website “Strong to Healthy” Remember, it’s essential to choose activities that you enjoy, as this increases the likelihood of sticking with a regular exercise routine. Also, consider consulting with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any health concerns or conditions. They can provide personalized recommendations based on your individual needs and goals.
We receive free products and receive commissions through our links. See disclosures page.
Out of all the cardio machines on the market, exercise bikes offer the best calorie burn in the smallest space possible. Certain bikes can work your entire body, some are low-impact, and others add a major dose of FUN to your training.
Despite packing an efficient punch, the best exercise bikes cost similar to rowing machines — as little as $300 to well over $2,500. Imagine the horror of spending thousands of dollars just to find out you don’t love your shiny new cardio equipment?!
Lucky for you, I’ve done the research for you and gathered a list of the 13 best exercise bikes, so you can pick the right one for you.
How We Chose the Best Exercise Bikes
The Breaking Muscle team comprises a passionate squad of fitness aficionados, including conditioning coaches, spin instructors, competitive triathletes, and home gym owners. Altogether, our team has tested and reviewed 50+ exercise bikes — from the cheapest to the most expensive — putting them through rigorous a 13-point protocol.
From there, we chose the best exercise bikes by category rating each from 1 to 5 based on criteria like:
Adjustability: Are the handlebars and the seat adjustable to fit various body sizes?
Customization: Can you swap in your own pedals, saddle, and handlebars for a more custom riding experience?
Tech capabilities: What interactive tech is available, if any? Is there Bluetooth or ANT+ connectivity available?
We have lots to cover… so gear up and let’s dive in!
Our Top Picks for the Best Exercise Bikes
Best Exercise Bike Overall: NordicTrack S22i Studio Bike
Pros
Excellent classes and courses with iFIT
Smooth resistance with impressive incline/decline
Multiple convenient accessories
One-year iFIT membership included
Bluetooth connectivity
Cons
Slightly cumbersome to move
Limited workouts without iFIT subscription
Higher-priced exercise bike
The NordicTrack S22i is hands-down the best exercise bike overall. We had three product testers take this bike for a ride to tell us why it won our top pick.
Working out on the NordicTrack S22i Studio Bike
This NordicTrack bike’s programming, screen, and connectivity are excellent. Our product testers love the complimentary one-year iFIT membership because you can do live coach-led workouts, on-demand studio classes, and outdoor courses.
Plus, the 22-inch touchscreen is high-definition, so it looks like you’re riding through a trail in Hawaii or taking a spin class in person. It also swivels, so you can do other iFIT workouts off the bike without needing to see the screen from the rest of your home gym.
With 24 smooth-adjusting, magnetic resistance levels, our Breaking Muscle staff members found the riding experience on the S22i impressive.
They were pleasantly surprised that this bike inclines up to 20 percent grade and declines down to -10 percent, which is rare for a spin bike — the angle can even be auto-adjusted during your workouts by your iFIT coaches. The resistance and incline levels adjust digitally, which feels higher-end than push buttons.
NordicTrack included a series of convenient accessories on the S22i. For starters, our product testers like the dual water bottle holders and the built-in fan to keep you hydrated and comfortable during your rides. Plus, the media shelf helps hold your smartphone, and there’s even an easy-access storage tray for the two (complimentary) three-pound dumbbells.
When it comes to mobility, the S22i is more cumbersome than you’d expect. Our product testers found the front wheels helped it move, but there’s no handle at the back, so you have to awkwardly lift it from the rear stabilizer beam for the wheels to kick in. They also noticed you need to be careful with the big screen knocking into things as you reposition it. Combined with its 205-pound in-box weight, a second person can be helpful when moving the bike.
Unfortunately, the S22i’s programming is limited if you don’t have an iFIT membership. Without it, you essentially just have the machine in manual mode. There are a few free bike workouts in iFIT that you can access without the recurring subscription, but even the live chat agent couldn’t confirm this and suggested we call their Customer Service team.
With the impressive build quality and tech of this NordicTrack Studio Bike, it’s no surprise that it commands a higher price. At the time of publishing, it retails at $1,999 — making it comparable to the Peloton Bike+. Remember, you’ll also need an ongoing iFIT subscription to use the bike to its full potential. That said, I think it’s well worth the cost, considering the bike’s features and the value of the iFIT membership.
All the above considered, we rank this 4.5 out of 5 stars for its excellent classes and courses with iFIT, smooth resistance with incline/decline capability, and convenient accessories.
Best Air Bike: Assault Fitness AssaultBike Pro X
Pros
Rugged, beefy design
Excellent console capability
Impressive frame and parts warranty
Extreme calorie burn
Cons
Repairs can be challenging
Large and cumbersome to move
Fan-based style is loud
The Pro X is a beast of an air bike. Our product tester loved its belt drive because it’s smoother than their more affordable Assault Bike Classic and the previous model (the Assault Bike Pro), both of which have chain drives.
Working out on the Assault Fitness AssaultBike Pro X
At first use, its 125-pound weight stood out, as it’s incredibly sturdy even when pedaling and pushing as hard as possible. Almost everything on this unit is metal; a full-metal construction means it’s seriously rugged and should last years, even when used by heavier and stronger athletes.
Assault Fitness uses the same “Elite” monitor on all their air bikes, and after testing 10+ air bikes, it’s become our product tester’s favorite. The physical buttons are easy to touch and colored, which is an underrated feature you’ll appreciate if you’ve done a HIIT workout on an air bike. The console’s high-contrast LCD screen also displays all the essential metrics: heart rate, calories, distance, RPM, and more. The included programming intervals and Bluetooth connectivity are a great benefit as well.
Highlighting the stats displayed on the AssaultBike Pro X’s monitor
Having reviewed dozens of cardio equipment pieces over the past three years, I’m personally impressed by Assault’s warranty on their Pro X. The frame is covered by a seven-year warranty, with a three-year warranty on moving parts.
Many companies try to pass the majority of frustrating part repairs on to their customers by only covering “non-wear and tear” parts. However, Assault breaks the mold by explicitly covering “moving” parts for the first three years. Knowing you can put the Pro X through brutal workouts day after day while being covered on parts delivers serious peace of mind.
One of our Breaking Muscle staff members has extensive experience repairing air bikes and says swapping a belt or changing internal components can be a nightmare. Bike repairs often need special parts and are best done by a certified technician, so expect any significant repairs to take multiple hours, with most of your help coming from how-to/troubleshooting videos. To be fair, this applies to air bikes bought from any company — not just Assault Fitness.
Because the Pro X is large, it can be cumbersome to move. One of our product testers found the easiest way to transport it is to lift it from the rear stabilizer until the wheels contact the floor. Still, the 125-pound weight with its 52-inch x 24.5-inch footprint makes this air bike challenging to move compared to the Concept2 BikeErg, and it might be too much for some users.
In general, fan bikes might not be the best choice for home gyms that have to be careful of noise levels. As a fan-based bike, the Assault Bike Pro X is loud.
That said, the fan-blade system of the Pro X appears to be a regular bike hub with fan blades welded to it — making it much smaller than what you’d find on the Rogue Echo bike. This smaller size means less air displacement, and some Breaking Muscle team members were surprised by how quiet it was in comparison.
All the above considered, we rank this 4.4 out of 5 stars for its rugged design, excellent console capabilities, and impressive warranty.
Best Exercise Bike With Classes: Echelon EX-8s
Pros
Amazing 24-inch HD touchscreen
Huge class selection with Echelor Premier
More affordable Fit Pass is also available
Designed and engineered in the USA
Sleek bike design
Cons
Subscription quality is lacking
High price for bike specs
The one-year warranty is disappointing
One of our product testers took the Echelon Connect bike for a ride and was immediately impressed.
It features an oversized 24-inch curved touchscreen, which feels enormous but immersive when working out. Combine that with the high-definition quality and LED lights that sync to your workout metrics, and it feels like you’re cycling in a live studio class — which is super motivating. The dual-facing speakers offer great sound, and the screen flips 180 degrees, so you can easily view it for Echelon Premier workouts.
By joining their Echelon Premier Membership at $39.99 monthly, you unlock daily live classes and over 15,000 various, on-demand classes. Premier members receive exclusive discounts, a more comprehensive range of class difficulties, and up to five user profiles. With this membership, you can also view a leaderboard and compete against others, see when your friends are online, and check other users’ stats worldwide. Finally, the Echelon app syncs your console with your Strava, Zwift, Apple Health, FitBit, and Spotify profiles and data.
Alternatively, Echelon offers a more affordable “Fit Pass” at $11.99 monthly. This plan is best if you want to work out anywhere, anytime, without needing any equipment. Fit Pass includes 60+ instructors, 40+ daily live classes, challenges, and more. I like their range of workouts; they have everything from cardio and core training to meditation and barre. They even have a travel-the-world-fitness class option, which reminds our product tester of JRNY and iFIT.
Despite the massive class selection, our product tester finds the quality could be better for the monthly price, even if you sign up for a two-year plan ($29.16 monthly). She notes that the price seems high for what it is because it isn’t as produced as Peloton’s live and on-demand classes, but it isn’t bad — the production quality just isn’t quite there yet.
The EX-8S retails for $3,079.50, but it’s on sale for $1,699.99 at the time of publishing. The sale price is way more reasonable, but the original cost seems expensive for the actual specs of the bike. Considering the Peloton Bike+ is more affordable and offers a better warranty, I wouldn’t be surprised if more customers jump ship.
Echelon’s warranty on the Connect EX-8S is flat-out disappointing at just one year. Their 30-day return policy and financing option are typical, but our product tester couldn’t believe the warranty is only one year, especially for such a steep retail price. If you’re an active Echelon Premier member, you can enjoy the benefit of full warranty coverage for up to five years. However, this requires an ongoing monthly membership for 60 months, costing you a whopping $1,700 over those five years in subscription fees.
All the above considered, we rank this 3.8 out of 5 stars for the outstanding 24” HD touchscreen, along with the workout subscription options offered through Echelon Premier and the more affordable Fit Pass.
Best Exercise Bike for Seniors: Horizon 5.0R Recumbent Bike
Pros
Mobility-friendly access
Sturdy and stable design
Simple and intuitive controls
Lighter flywheel is easy on joints
Smooth magnetic resistance
Cons
The bike requires some assembly
123-pound weight might be too hard to move
Touchscreen console requires basic tech skills
The Horizon 5.0R is excellent for seniors due to its mobility-friendly design. For example, the low, step-through frame helps you access the seated position even if you struggle with mobility or leg strength. Once you’re ready to sit down into the seat, there are front handlebars that you can hold for support as you sit down — they also make it easier to stand up after your workout.
I’m impressed by the sturdiness of the 5.0R, which is a blessing because most seniors have trouble with their balance.
The large 66-inch by 25.2-inch footprint and lower seat position result in a more stable machine. The flywheel, however, weighs just 15.4 pounds, which makes it easy to pedal at first and is gentler on your joints. That said, 100 magnetic resistance levels are available, so you can still get a smooth but seriously intense workout.
I’m also glad to see toe clips on the pedals; they help keep your feet from slipping out, which is more likely on a recumbent bike due to the reclined angle of your feet. The extra-large, adjustable seat includes a backrest and handlebars along the sides. Even though you have a near-zero chance of slipping out of the seat during your workout, holding the handlebars for extra support and peace of mind is nice.
Finally, I’m pleased with this exercise bike’s simple controls and convenient features. For one, the screen and control buttons are easy to see and reach while seated. Further, a built-in fan and an included water bottle holder keep you comfortable and hydrated during your rides. All of these features add a nice touch for older populations.
Unfortunately, the bike does require some assembly. There’s a helpful assembly video, but according to Horizon, lifting the main frame out of the box requires two people. Because of the box size, weight, and assembly, this might be too much work, depending on your strength and mobility.
Horizon does have an in-room delivery option for an extra $199 if you’re experienced with basic tools and would prefer to assemble it yourself but want the large box brought in by another person. Alternatively, they offer white glove delivery and assembly for $239, including room-of-choice delivery, complete setup and assembly, and packaging removal.
At 123 pounds, this exercise bike might be too heavy for a senior to move. There is a carrying handle at the bottom rear of the machine, and once you lift it from the handle, you can wheel it to another location. Indeed, you’re not lifting the entire bike — some of the bike’s weight will be resting on the wheels — but combined with its large footprint, you might find it unmoveable without some help.
Finally, the touchscreen console requires basic tech skills. You’ll be okay with the console if you can operate a smartphone or tablet. That said, some seniors rely only on analog (push) buttons and might find the touchscreen and controls too confusing to use if they’re not tech-savvy.
All the above considered, we rank this 4 out of 5 stars for its mobility-friendly access, sturdy and stable design, and simple yet intuitive controls.
Best Spin Exercise Bike: Diamondback 1260sc
Pros
Spin-studio-quality bike
Lots of adjustments to fit many riders
The console connects to many apps
Many convenient add-on features
Cons
Awkwardly placed water bottle holder
Adjusting levers is difficult
No programming included
The Diamondback Fitness 1260sc is a fantastic spin-studio-quality bike. The rear-mounted 31-pound flywheel gives it extra smoothness, similar to riding a bike outside. Even better, Diamondback Fitness uses a belt to drive the flywheel — making it significantly smoother and quieter than a chain-driven system. Although our product tester didn’t think she’d like the magnetic resistance lever, she grew to love its premium-like clicking sound. All these finer touches make the 1260 comparable to an exercise bike from a commercial gym studio.
Riding the Diamondback 1260Sc bike at our testing facility
To add to the studio feel, the 1260 is highly adjustable. The handlebars are two-way adjustable (up, down, forward, and back) and have plenty of grips, so you can find a comfortable hand position whether riding in or out of the saddle. The two-sided pedals have toe clips for maximum safety and cycling efficiency, while the other is a classic flat pedal. Thanks to the two-way adjusting seat and the variety of available heights, our five-foot, four-inch tall product tester fit perfectly with a couple of inches to spare.
This Diamondback Fitness bike connects to many ANT+ apps and wearables so that you can pair it with Garmin and Wahoo products. Our product tester enjoys the vast range of apps connecting via Bluetooth FTMS (Fitness Machine Service protocol). This latest tech lets you connect your fitness equipment to popular apps like Zwift, Rouvy, Myzone, SPIVI, and others — tracking your watts, time, distance, rpm, heart rate, and more.
Our product tester doesn’t love where they put the water bottle holder and vertical adjustment levers on this bike. Since the water bottle holder is mounted in front of the post, she has to awkwardly lean forward and reach around the front post to grab water while riding. The adjustment levers also don’t open easily, so they require a lot of force to pry them open. Once opened, adjustments are no problem — but the initial sticking point of the levers is no joke.
The console on the 1260 is as simple as you can get, and it lacks any interactive features you’d see on a Peloton+. The console doesn’t provide any programming, so you must do your workouts manually, pair the console with an app, find free online classes, or join a subscription service like iFIT.
The monitor on the Diamondback 1260Sc is pretty basic.
All the above considered, we rank this 3.9 out of 5 stars for its spin-studio quality, impressive adjustability, and wide range of console connectivity.
The BikeErg is extremely easy to move, making it the best portable exercise bike due mainly to its materials and construction. Built mostly from aluminum, it’s lightweight and compact (48 inches long by 24 inches wide), which minimizes excess weight while retaining durability. It also weighs only 68 pounds when fully assembled, making it lighter than most exercise bikes and a little over half the weight of the Horizon 5.0R Recumbent Bike.
The C2 BikeErg includes caster wheels that make moving it a breeze. Once the machine tips up for the wheels to kick in, you can roll it smoothly to wherever you want it to go. You can fit it into most vehicles by removing the seat and handlebar posts, making it easier to haul to another CrossFit box or gym.
Its high portability is heightened further by its adjustability, customizability, and versatility. The handlebars can be adjusted up, down, forward, and back. Similarly, you can raise or lower the seat and tilt it to +/-15-degrees. I’m impressed the BikeErg is compatible with most cycling parts — letting you change the saddle, handlebars, and pedals as you see fit.
One of our Breaking Muscle staff members has used the Concept2 BikeErg extensively and is continually impressed by its versatility. They enjoy it for long endurance rides and high-intensity interval training (HIIT). Unlike an air bike like the AssaultBike Pro X, the Concept2 is a jack-of-all-trades.
There are a few downsides to the Concept2 BikeErg. First, it’s rather noisy. Like the other Concept2 cardio machines, the BikeErg is also fan-based, so a loud whooshing sound is made when you pedal. Compared to a quiet electromagnetic bike like the BLANK, I could see some users being annoyed by the noise from the fan. The higher damper settings restrict airflow, reducing the loudness, but you might still need headphones or earplugs if it bothers you.
If you enjoy using interactive consoles, you might be slightly disappointed by Concept2’s Performance Monitor (PM5). It lacks the engaging and interactive aspects of the NordicTrack S22i’s iFIT membership console. The screen is small and lacks speakers. Plus, it doesn’t offer live or on-demand workout classes — you must pay for a separate subscription service.
Finally, the BikeErg isn’t cheap by any means. It’s a quality spin bike (technically fan-based, but it doesn’t count as an air bike due to the lack of moveable handlebars), so you can expect it to cost a pretty penny. You’ll save some money going with a more economical brand, but whether you’re willing to sacrifice on performance and the power of the PM5 is up to you.
All the above considered, we rank this 3.9 out of 5 stars for its easy portability, highly adjustable components, impressive customizability, and versatility.
When you lead a busy life, keeping a regular exercise habit is easier said than done if it takes 30 minutes to an hour — enter the CAROL.
Quick note: our product testers trialed the original CAROL bike, but this review is based on the 2.0 version of the CAROL. We’ll note any updated features of the 2.0 version below.
A Breaking Muscle team member working out on the CAROL Bike
This bike is the best for weight loss because it gives you an effective workout in just five minutes, so you can easily fit it into your busy schedule. There’s no excuse with the CAROL because your workout takes just five minutes. This means you can do it any time during your day, making it much more likely that you’ll stick with your new exercise habit.
The CAROL is also ideal for weight loss because the workouts use an artificial intelligence (AI) algorithm to calculate your optimal resistance. Simply choose one of 18 different workouts and fitness tests; the upgraded console 2.0 will walk you through it without any confusion, making it suitable for any age and fitness level. You even get access for up to eight riders with the home membership, so you can help others in their quest to live healthier, too.
Selecting a workout on the CAROL Bike’s monitor
This bike also supports weight loss through data-driven results. The first model of the CAROL had heart rate monitors built into the handlebars, whereas the 2.0 model includes a chest-strap heart rate monitor to track your training. Each workout refines what it’s learned to tailor workouts to your fitness level, then shows your progress using precise data like your overall fitness score, heart rate metrics, peak power, energy output, and global and local leaderboard stats. Seeing your fitness improve with nearly every workout will entice you to return.
Unfortunately, you’re locked into paying for the ongoing $15 monthly membership if you want a fully functioning bike. Without the membership, you can still do a manual ride, but the resistance will stay at the starting resistance and never change — making it practically useless for a real workout. For this reason, changing the intensity and using the bike to its maximum potential requires a recurring membership.
Next, the CAROL is relatively expensive. Based on the bike specs alone, it doesn’t live up to the price because it costs more than the Peloton Bike+ and doesn’t include live or on-demand classes like iFIT. Further, it’s roughly ten times the price of our most affordable exercise bike, the Yosuda Indoor Cycling Bike. Remember, though, this bike isn’t made for interactive fitness classes or enjoyable rides — it’s for people who want the best results from the shortest workout possible.
Sadly, the warranty falls short based on its $2,500 price tag. Like the Echelon EX-8s, it only has a one-year warranty, leaving much to be desired. Our product tester doesn’t think you’ll have any issues with the bike breaking down. and there’s a 100-day home trial if you change your mind. Still, she wishes the warranty was much longer, and I couldn’t agree more.
All the above considered, we rank this 4.1 out of 5 stars for its AI-controlled motorized resistance, detailed and data-driven console, and beautifully sleek design.
The Bowflex VeloCore has a sleek and modern look, and our product tester was impressed with its high-quality build, finding it fun and easy to use. She appreciates the smooth-feeling 33-pound flywheel with 100 levels of magnetic resistance for quiet but intense workouts. This bike’s belt drive requires minimal maintenance and delivers a consistent performance. It has an adjustable seat, two-way adjusting handlebars, and dual-sided pedals that accommodate regular or SPD shoes — essential features for optimal comfort, especially if you’re a triathlete.
The bike comes with a choice of two screen sizes, 16-inch or 22-inch, and each is an HD, responsive touchscreen that connects to the JRNY app for live and on-demand workouts. Based on your level, an initial fitness assessment determines what classes JRNY recommends for you to try. There are also options to “explore the world” by biking around different destinations. The JRNY subscription even lets you stream entertainment like Netflix, Hulu, Prime Video, and Disney+.
The bike’s most distinctive feature is the ability to lean from side to side, creating a more dynamic and engaging riding experience. The leaning feature claims to activate muscles, burn more calories, and improve balance and coordination. The bike also has a stabilizer bar that can lock the bike in place for a more traditional ride. The leaning feature works with the JRNY app, which offers scenic rides and interactive games that challenge you to lean and steer along the route.
One downside to the VeloCore is the price, ranging from $1,799 to $2,199 based on the screen size chosen. Going off the price alone, the Diamondback 1260sc is a better choice if you’re not interested in being able to lean as part of your workouts.
The bike also requires a monthly subscription to the JRNY app, which costs $11.99 monthly or $99 per year. However, the bike’s functionality is severely limited without the subscription because you can only use the manual mode, and you can’t stream anything.
The bike’s leaning feature is the main selling point of the bike, but it may not be as beneficial or enjoyable as it sounds. It claims to activate more muscles, burn more calories, and improve balance and coordination, yet no scientific evidence on the product page supports these claims. Plus, more moving parts and sensors than a regular bike make it more prone to wear and tear. It might not be worth the extra cost and hassle for users who prefer a more stable and less gimmicky ride.
All the above considered, we rank this 4.2 out of 5 stars for its excellent spin bike design, highly adjustable components, and innovative bike-leaning feature.
Best Affordable Exercise Bike: Yosuda Indoor Cycling Bike
Pros
Affordable and highly-praised
Excellent value for the money
Highly adjustable like other spin bikes
Convenient features included
Amazon’s 90-day return policy
One-year warranty on parts
Cons
Limited console capability
Accessory parts are flimsy
Durability concerns
The YOSUDA Indoor Cycling Bike is a highly affordable exercise bike, on sale for $249.99 at the time of writing. Compared to many other bikes in this article, it’s the most budget-friendly option. Despite its economical price, I’m pleasantly surprised by its great reviews on Amazon: 4.⅘ stars based on feedback from 21,788 customers.
Our product reviewer is impressed with several features of this bike typically found on spin-studio-quality bikes. First, the flywheel is 35 pounds for a smooth riding experience that rivals cycling outdoors, and the steel frame feels heavy-duty for peace of mind while riding. The belt-driven system also minimizes noise and, combined with the mechanical (friction) resistance, is quiet enough to operate without disturbing sleeping kids or neighbors.
Like the NordicTrack S22i Studio Bike, the Yosuda also offers two-way adjustable handlebars and a four-way adjustable seat to ensure it fits as many cyclists of different sizes as possible. The built-in transportation wheels make moving it around easier, and the bike includes a device and water bottle holder.
However, the YOSUDA bike has some drawbacks that may make you think twice before buying it. The bike’s console has no programming, so you’re on your own for making or sourcing structured workouts. It also lacks Bluetooth and ANT+ connectivity, so you can’t sync it with cycling apps like Zwift or fitness devices like a heart rate monitor. Further, our Breaking Muscle team member’s LCD monitor was wobbly and seemed like it was about to fall off. It appears that Yosuda invested in some quality parts but cut corners on the rest.
For example, during testing, our product reviewer’s Yosuda had some pieces breaking off, such as the pedal strap. The bike seat was comfortable only for the first few minutes and already started to experience small tears, and the water bottle holder felt flimsy. Many reviews claim it’s a common experience for many parts to wear out or break off after a few months of use.
Finally, he provided some clear guidance on its durability. At around $300, it’s a great price but not a durable bike — it will likely need replacing in about two years. The Yosuda is fine if you’re looking for a quick short-term fix, but it’s not a forever bike.
Suppose you prefer to make your exercise bike investment once. In that case, you may want to save for a more expensive and reliable bike that offers a better value and riding experience, like the Diamondback 1260sc.
All the above considered, we rank this 3.8 out of 5 stars for its affordability, value, adjustability, and high praise on Amazon.
Best Recumbent Exercise Bike: Schwinn 290 Recumbent Bike
Pros
Compatible with JRNY® + ZWIFT apps
Bluetooth speakers and connectivity
Convenient accessories included
Cons
Pedals aren’t easy to adjust
The step-thru area is a tripping hazard
90-day labor warranty is lacking
I’m pleasantly surprised with the Schwinn 290’s console and connectivity. You can use the JRNY® app on the 7″ LCD screen to access 200+ virtual courses that automatically adjust your bike’s resistance to the course’s terrain.
Alternatively, there are trainer-led classes for a workout with a more human touch. There are many workout durations and class types, so you’ll most certainly find an intensity and trainer matching your preferences. Best of all, you get a two-month free trial to JRNY® when you buy the 290 Recumbent Bike.
If you’re a ZWIFT fan, the console is compatible with that platform, so you can virtually interact, train, and compete against others worldwide. The speakers and console even have Bluetooth capability to connect to your smartphone or tablet easily. If you prefer to play your own music playlist or sync your heart rate monitor, both are possible on the 290.
While almost twice as expensive as our choice for the best affordable exercise bike (Yosuda Indoor Cycling Bike), the Schwinn 290 packs impressive features to make this an excellent value exercise bike.
The console includes a media shelf and USB charging port to rest your smartphone or tablet on within view for a hands-free workout without worrying about battery life. It also features a water bottle holder attached to the side of the backrest for easy hydration access, whether you like water or the best electrolyte powders during your rides. Due to its 107.6-pound weight, the transport wheels are super convenient for moving, especially if you plan on storing it away between workouts.
Regarding downsides, I don’t like how the foot pedals adjust. You can tighten and loosen them quickly, but you must push the selector tab into your desired strap notch to lock a size in place. Securing the tab is shockingly tricky, even more so if you have big feet or struggle with mobility.
You’re better off getting a rough estimate of the notch you need, dismounting the bike, and adjusting them with both hands. Based on my experience with these, I feel like a classic cinching strap of the Concept2 BikeErg or a plain velcro strap would be more user-friendly.
Further, the step-through area is just too cramped for my liking. It’s so small that you must angle your foot to pass it through the step-through area. As a result, I could see this being a tripping hazard for anyone with mobility or weight challenges. I’m surprised to see this area redesigned because the Schwinn 270 Recumbent — the model that the 290 has replaced — featured a much larger area for you to step through. Because of this safety oversight, I’d recommend the Horizon 5.0R over this recumbent for seniors.
Sadly, you won’t get a great labor warranty with the 290. The parts are free if anything breaks on this exercise bike within the first two years. However, the labor warranty is only 90 days — ridiculously short. This means you’ll have to figure out how to replace the part(s) yourself or pay a technician out-of-pocket to repair your bike.
All the above considered, we rank this 3.5 out of 5 stars for its JRNY® + ZWIFT apps, Bluetooth speakers and connectivity, and convenient accessories.
Best Folding Exercise Bike: Marcy Foldable Upright Exercise Bike
Pros
Folds away to save space
Relatively portable, if required
Multiple surprising features
Two-year warranty
Cons
Console is basic
No programming or connectivity
This foldable upright bike collapses inward to a compact 21.5-inch depth, and the backrest folds down, so the height is only 47 inches. This means it can easily be tucked away in a closet when not in use. Although it didn’t make our top choice list, a Marcy upright bike can fold. While snagging the best upright exercise bike overall spot is unlikely, the folding feature is underrated if you work out in a small space.
Marcy’s folding bike is relatively portable. It features transport wheels, making it easy to move from one corner to another without lifting and carrying the entire bike. Depending on your strength, you could carry it up or down a flight of stairs if needed because it only weighs 37 pounds — making it one of the lightest exercise bikes featured in this article.
The features of this folding exercise bike surprised me. It boasts a 250-pound weight capacity, which is great for its lightweight frame. When folded out, the 14-gauge steel feels sturdy, so I’m confident it’ll hold up to its listed weight limit. The pedals have foot straps like the Horizon 5.0R Recumbent Bike, and they’re also weighted, which makes getting your feet inserted much easier. The two-year warranty was higher than expected for a budget-friendly folding bike like this.
One downside is that the Marcy foldable bike’s console is pretty barebones, displaying only the distance, time, speed, odometer, and burned calories. It has no built-in programming, meaning you’re stuck with the manual mode and might need a subscription to vary your workout. Unsurprisingly, the console also lacks Bluetooth or ANT+ connectivity, so no apps or fitness devices will pair or sync with it. If tracking your workout data is crucial, find an alternative method or bike.
All the above considered, we rank this 3.5 out of 5 stars for its folding feature to save space, portability, and multiple surprising features like sturdiness, pedals, and warranty.
The Cubii Move has six adjustable resistance levels using the knob in the center of the machine, so you can customize your workout intensity and challenge yourself as you progress.
The LCD screen displays the metric you’ve selected, and this under-desk exercise bike can track a surprising number of metrics, from stride count and mileage to duration and calories burned. The reset button is large enough to press it with your toe without bending down and using your finger.
This under-desk machine is free and compatible with the Cubii app, which lets you manually add your data, join challenges, and access 300+ expert-guided workout classes. Through it, you can connect with other Cubii users and share your achievements and goals.
The Cubii is lightweight and portable, weighing only 18 pounds. Thanks to its glass-filled nylon construction, you can quickly move it from room to room. This means it’s not difficult to bring it home from your office, so you can continue to use it while watching TV after your workday — storing it under your bed or in a closet when not in use.
This under-desk elliptical isn’t suitable if you’re looking for a high-intensity or full-body workout. It only targets your lower body muscles: quads, hamstrings, glutes, and calves. However, the range of motion is significantly smaller compared to a recumbent exercise bike. It also doesn’t provide much cardiovascular or calorie-burning benefits compared to other exercise machines.
The Cubii may not work well on thick carpets as the rubber feet might sink, causing the unit to wobble and shift out of place. Also, it might not fit under some desks or chairs, depending on the height and clearance. You may need to adjust your chair or desk height to avoid hitting your knees on the underside of your desk. Lastly, you may also need to wear comfortable shoes or socks to prevent blisters or discomfort on your feet.
All the above considered, we rank this 3.5 out of 5 stars for its low impact, good metrics, free app, and portable build.
The screen on the Peloton Bike+ is amazing. It is a 23.8-inch HD (1080p) touchscreen that rotates 360 degrees, so you can easily switch between your cycling workouts and exercising off the bike. The screen also has a high-fidelity sound system, a front-facing camera, and a microphone so that you can interact with other riders and instructors with crystal-clear quality. The camera even has a privacy cover, which many camera-shy people can appreciate.
I like the screen’s responsiveness and how easy it is to navigate. It displays all the metrics you need to track your performance, like cadence, resistance, output, heart rate, and calories burned. It even features a reduced-reflective and anti-smudge coating, so your fingerprints won’t end up all over the touchscreen.
Peloton offers various live and on-demand classes to suit your preferences and goals. I love the availability of classes and the huge selection of music choices like pop, hip hop, rock, R&B, the 80s, 90s, 2000s, and Broadway. The classes range from five to 75 minutes, though from what I’ve seen, most classes fall in the 20- to 30-minute range. Sometimes, if I’m in the mood for a longer workout but can’t find a 45-minute class that interests me, I’ll “stack” two shorter classes together.
I particularly enjoy the Power Zone classes, where different parts focus on staying within a certain heart rate zone, and the climb or HIIT rides, where the intensity is slightly higher than regular classes. There are also many beginner classes, and even though I consider myself more advanced in fitness, I enjoy the beginner classes occasionally for active recovery.
Unfortunately, the bike is expensive. The Peloton Bike+ costs $2,495, a lot of money for an exercise bike.
You also have to pay for the accessories, such as the shoes, the mat, the weights, and the heart rate monitor, which can add up to another few hundred dollars. The bike also requires a monthly subscription of $39 to access the classes and features, another recurring cost you must factor in. If you are on a tight budget, the Peloton Bike+ might not be your best option.
The Peloton Bike+ only works with the Peloton app and the Apple Watch, which means you cannot use it with other fitness apps or devices you might already have or prefer.
For example, you can’t use the bike with Zwift, Strava, Garmin, Fitbit, or any other third-party app or device. You also can’t export your workout data to other platforms unless you use a workaround involving screenshots or third-party apps. This can be frustrating if you want to integrate your Peloton workouts with your other fitness activities or track your progress on other platforms.
It’s also important to realize that you won’t jive with every instructor. As you ride the bike more and familiarize yourself with their personalities and styles, you learn who you connect best with.
For example, I’m not a big fan of over-the-top cheerleading or motivational talk when exercising, so I avoid the instructors who tend to lean that way during their classes. Several instructors were once competitive cyclists or Ironman/triathlon athletes. They provide a lot of insight into the mindset of an athlete, which I like a lot better, so I take their classes more often. The key is to test out many instructors and stick with who you enjoy most.
All the above considered, we rank this 4.25 out of 5 stars for its outstanding quality console, high-tech screen, and massive range of classes and music.
What Are the Benefits of Exercise Bikes?
Low-Impact Training
Unlike running or jumping, cycling places less stress on your joints, bones, and muscles. This reduces injury risk and makes exercise bike training suitable for all ages and fitness levels, especially seniors and those struggling with excessive weight.
Improved Cardiovascular Conditioning
Cycling increases your heart rate and blood circulation, strengthening your heart, lungs, and blood vessels over time. This allows them to handle higher cardio demands than they could have previously tolerated. Additionally, improved cardiovascular conditioning can lower blood pressure and cholesterol, reducing the risk of heart disease and stroke.
Can Support Weight Loss Goals
Depending on the intensity and duration of your workout, you can burn anywhere from a couple hundred to nearly a thousand calories per hour on an exercise bike. This can help you create a calorie deficit essential for losing weight.
Reduced Stress
Using an exercise bike can help you reduce stress and anxiety, as it releases endorphins and serotonin, which are natural chemicals that make you feel happier and more relaxed.
Lower Body Strengthening
Exercise bikes work out your lower body muscles, such as your glutes, quads, hamstrings, and calves. This can improve your muscle strength and endurance, as well as your balance and coordination. Stronger lower body muscles can also prevent or alleviate lower back pain, knee pain, and other common ailments.
What to Consider When Buying an Exercise Bike
Exercise Bike Type
There are four exercise bike types: upright, recumbent, spin, and air.
Upright: An upright bike allows you to sit upright with the pedals directly below you. The handles are elevated and are closer to you than on a spin bike, and the seat is usually wider and more comfortable. This conventional riding position is great if you like longer rides that focus on your legs, but it’s less effective for high-intensity training than an air bike.
Recumbent: This style of bike has a seat with a back pad to support your middle and lower back, placing you in a reclined riding position. Unlike other styles, the pedals are at the front on a recumbent bike. The recumbent style distributes your weight evenly between the seat and the back pad, making it excellent for longer rides. Since you can relax your upper body more than an upright bike, it’s great for riders with back and joint issues. This style is also lower to the ground, so getting on and off the bike is easier — a major selling point if you struggle with mobility.
Spin: A spin bike, also known as an indoor cycling bike, is the closest style to outdoor cycling. The narrower seat and lower bring your upper body forward, giving your upper body a workout instead of just your legs. This style is less comfortable than an upright and recumbent bike but offers better performance, which is vital for those wanting to train at higher intensities.
Air bike: This fan-based bike style is sometimes called “dual-action.” Air bikes feature moving handlebars that you can operate separately or simultaneously with the pedals and provide resistance by the fan blades displacing air. The seat tends to be broader, and the pedals are below it, like on an upright bike. An air bike isn’t the best for long rides because it’s harder to maintain consistent resistance, but this style is unmatched for high intensity.
The Assault Fitness AssaultBike Pro X is an example of an air bike.
Cost
Exercise bikes can range from hundreds to a few thousand dollars. Generally, the higher-priced bikes include more features like high-tech consoles, more resistance levels, and better build quality. If you go too cheap, you can miss out on key features that prevent an enjoyable and safe cycling experience.
Dimensions
You want to ensure the bike fits comfortably in your room and doesn’t obstruct your movement or other furniture. You also want to check the weight and portability of the bike in case you need to move it around or store it away.
Remember, you’ll likely need one to two feet of open space on either side of your bike to get on and off and not feel cramped while riding.
Transport wheels, like the ones on the Diamondback 1260Sc, make an exercise bike easier to move around your gym.
Build Quality
The overall build quality of an exercise bike should be top of mind when shopping. Look for a steel frame over aluminum — it’ll be more robust and sturdier. High-quality exercise bikes often feature a higher weight capacity, so you can usually use the bike’s total capacity as a proxy for its build quality.
Noise
If you’ll be using your exercise bike at home, you’ll want to be mindful of how noisy the bike will be, especially if you’ll be working out when kids or neighbors might be sleeping. Noise level depends mainly on the resistance type of the bike.
Air bikes are by far the loudest because they’re fan-based, followed by mechanical-tension bikes since they apply resistance using friction pads. The quietest exercise bikes will be those that use electromagnetic resistance due to magnets applying tension to the flywheel.
You’ll also want to consider whether you’ll be watching live exercise classes or follow-along workouts on your console. These will project sound with speakers, but you can usually use headphones or earbuds to minimize the noise from any tech you use.
Seat and Handlebar Adjustability
The adjustability of your seat and handlebars is paramount to avoid injury, even more so if you’re taller or shorter than average.
Typically, you’ll want a bike that lets you adjust the seat in four ways: up, down, forward, and back. Seats with upward and downward angling are also beneficial for a more customized fit. Look for two-point adjustability at a minimum for the handlebars, which means they can be adjustable forward and back.
Adjusting the seat height on the NordicTrack Studio S22i
Console
Like all of the best cardio machines, exercise bikes vary widely in design, so it’s no surprise that consoles can be ultra-basic, high-tech, or even lacking altogether. Although rare, some exercise bikes don’t have a console.
The key is that not every console will show your revolutions per minute (rpm), distance traveled, heart rate, or calories burned — all of which aren’t mandatory for a workout but can be highly motivating for your long-term adherence and progress. Just remember that more detailed displays tend to come with a higher price.
Pedals
Typically, you’ll find three main types of pedals on exercise bikes: flat, cage, and clip-in.
Flat: This is your classic type of pedal, also known as the “platform” pedal in the cycling world. Flat pedals are precisely as they sound — flat. You just put your feet against them and pedal, making them incredibly easy to use. Unfortunately, they’re harder to control on the ascent of each revolution when you’re pedaling fast, and if your feet slip, you can bang your ankles or scrape your shins against the pedals.
Cage: This type of pedal is a flat pedal with toe clips attached to the front, which are flexible “cages” that slide over the toe box of your shoes. Toe clips hold your feet in place and make biking more efficient because you can apply force upwards without having your foot come off the pedal — allowing you to transfer that force back into the downward stroke. Since you can pull up on the pedal and push down, you can work your legs more to burn more calories.
Clip-in: Lastly, there are clip-in pedals. Exercise bikes built for serious cyclists will tend to feature clip-in pedals connecting to cyclists’ special shoes. Not to worry though, you can upgrade the pedals of most bikes to clip-in pedals if you like the bike itself, but they only have flat or cage pedals.
Available Programming
Exercise bikes with consoles can have all kinds of built-in workouts. The most popular are hill climbing, cardio, fat burning, and strength training.
Some bikes don’t include programming, like the Diamondback 1260sc. If you’re using your smartphone or tablet, a console lacking programming might be fine. If not, make sure the bike has Bluetooth connectivity at a minimum.
Bluetooth connectivity is the most popular connectivity method, allowing you to use apps like Peloton and Zwift. AMP+ is another type of connectivity, but it’s mostly limited to heart rate monitors, so I’d recommend using Bluetooth instead. It’s a bit more money upfront but opens up the available connections for apps, workouts, and more.
Available Conveniences
Exercise bikes can come with several convenient accessories to make your workouts more comfortable and enjoyable. Not all bikes include these, but you can often buy them separately to customize your exercise bike later.
Phone/tablet holder: If you have an exercise bike with a console lacking in streaming service and classes, then a media shelf is a convenient plus. A media shelf is just a hard plastic ridge that sticks out from the console to lay your device without it falling off. Without one, you’ll have to hold your device for the duration of your workout.
Water bottle holder: Having a water bottle holder is seriously underrated whether you’ll be doing shorter HIIT classes or longer endurance rides. The last thing you want is to interrupt your workout just because your water bottle isn’t within reach. One of our Breaking Muscle staff members runs into this problem every workout — they have an upright bike without a water bottle holder. While it’s possible to buy the holder separately, its absence from the stock version of the bike is an annoying omission by the manufacturer.
Built-in fans: Built-in fans are more common on the best treadmills than on exercise bikes, but some bikes, like the NordicTrack S22i Studio Bike, include them. If you sweat heavily, live in a hot or humid climate, or enjoy the added comfort of built-in airflow, it can be a convenient add-on for your bike. Remember, if your bike doesn’t include this feature, you can buy and mount a mini fan separately.
Weight rack: Some riders like combining bike rides with weight lifting using the best dumbbells. Similar to the water bottle holder, having a small weight rack to keep them within reach will save you from getting off your bike whenever you need to use them.
Wheels: If you’ll be moving your bike often, having wheels built into the bike is a nice feature. It means you don’t have to drag your bike and risk ruining your floor, making it easier to transport bikes over 100 pounds.
Heart rate handles: Most bikes are compatible with heart rate monitors, but it’s even more convenient to have handles with heart rate reading capability. Unfortunately, you’ll tend only to see these on upright or recumbent bikes in the premium price range.
Resistance Types
There are three types of resistance for exercise bikes: fan-based, electromagnetic, and mechanical.
Fan-based: An air bike is fan-based and creates resistance by the fan blades displacing air. This style offers a (theoretically) unlimited amount of resistance because the harder you pedal and push, the more air the blades will displace, causing greater resistance.
Electromagnetic: These bikes work with magnets on either side of the flywheel. As the magnets get closer to the flywheel, they apply more resistance. Because they use magnets, these bikes are smoother, quieter, have lower maintenance, and are easier to select during workouts but more expensive.
Mechanical: This style uses mechanical resistance in the form of friction pads made from wool or rubber. Most are designed so that you physically twist the resistance knob to add or remove the tension placed on the flywheel. Because of the friction, these bikes are noisier and often need more maintenance as pads wear out and become misaligned with heavy use — however, they are cheaper as a result.
Drive Type
When you turn the pedals on an exercise bike, the “drive” is connected to the flywheel; when that moves, you’ll feel resistance. There are two types of drives: chain and belt.
A chain-driven exercise bike will be more durable because the chain is metal, which makes maintenance cheaper in the long run. Unfortunately, it requires regular lubrication to ensure metal parts glide smoothly along each other. Also, chains are noisier than belts and feel rougher, so they’re often in fan-based and mechanical bikes.
Belt drives are quieter and smoother, so they’re usually in magnetic resistance bikes. The downside to a belt-drive bike is that the belt can loosen over time with heavy use and won’t last nearly as long as a chain — costing you more over time.
Resistance Levels
Exercise bikes have a vast range of resistance levels. Because there are also different types of resistance, there’s no universal standard or comparison method.
While knowing how many resistance levels there are on the exercise bike is helpful, the best way to see whether it offers the rate resistance range is to test it in person.
Once you have an exercise bike in mind, look for a local store where you can test it out in their showroom. Remember to bring your athletic attire and cycling shoes if you have them.
Warranties
There’s a massive range of warranties for exercise bikes, from as little as 30 days to as long as 15 years. I wouldn’t recommend settling with any less than a one-year warranty.
Based on the exercise bikes included in this article, ten years on the frame, three years on parts, and one year on labor is a solid warranty to look for if you value peace of mind from your purchase.
Weight Capacity
Weight capacity is an essential factor that affects the safety and durability of the bike because it reflects the craftsmanship and quality of the materials and parts used to build it. Choosing a bike with a higher weight capacity usually means getting a more robust frame and more durable parts like the pedals and flywheel.
Exercise bike weight capacities range from 200 pounds to over 400 pounds.
If you’re a heavier user, I’d recommend choosing a bike with a weight limit of at least 125 percent of your body weight. The closer you are to the bike’s weight capacity, the higher the risk of damaging it or injuring yourself. The bike can also become unstable, noisy, or shaky, reducing the quality of your workout.
Flywheel Weight
If you’re investing in the best exercise bike overall, flywheel weight should be one of the top things you consider. The flywheel is the heavy wheel at the front or back of the bike that spins when you pedal to create momentum. It’s linked to the pedals by a chain or a belt, similar to one in your car’s engine.
Flywheel weights can vary widely, from as little as six pounds to as much as 50 pounds. Most people will have a better biking experience with a heavier flywheel because it closely simulates riding a bike outside. I recommend looking for a flywheel between 14 and 20 kilograms (about 30 to 44 pounds). Typically, a heavier flywheel offers a smoother ride.
Suppose you’re working with a tight budget. In that case, I encourage you to sacrifice some bells and whistles like a sleek built-in tablet or a monthly class subscription because the flywheel weight is crucial for an enjoyable riding experience.
As a caveat, one Breaking Muscle staff member has used the Keiser M3i Bike extensively, with a flywheel weight of just eight pounds. It’s positioned at the bike’s rear to provide a different feel, but it can still offer an intense workout.
Final Thoughts
Exercise bikes have transformed home fitness, offering amazing exercise variety and adjustability in a small space.
The best exercise bikes combine interactive tech and powerful metric tracking without going overboard on the price.
At the end of the day, the best exercise bike for you depends on your budget, the size of your workout space, and the exercise bike features you value most.
Best Exercise Bikes: Side-by-Side Comparison
Best Exercise Bike Overall
Description:
Dimensions: 60″ L x 22″ W x 63″ H
Resistance levels: 24
Available programming: Yes (requires iFIT subscription)
Weight capacity: 350 pounds
Type: Spin
Best Air Bike
Description:
Overall dimensions: 51.73” L x 24.52” W x 52.51” H
Weight: 125 pounds
Weight capacity: 330 pounds
Display: High-contrast LCD screen
Best Exercise Bike With Classes
Description:
Dimensions: 59″ L x 23″ W x 65″ H
Resistance levels: 32
Available programming: Yes
Weight capacity: 300 pounds
Type: Spin
Best Exercise Bike for Seniors
Description:
Dimensions: 66″ L x 25.2″ W x 52.2″ H
Resistance levels: 100
Available programming: Yes
Weight capacity: 300 pounds
Type: Recumbent
Best Spin Exercise Bike
Description:
Overall dimensions: 59” L x 23” W x 50” H
Weight: 130 pounds
Weight capacity: 300 pounds
Display: LCD monitor to track workout metrics
Best Portable Exercise Bike
Description:
Overall dimensions: 48” L x 24” W; seat to pedal height ranges from 31″ to 40.5″
Weight: 68 pounds
Weight capacity: 350 pounds
Display: PM5 monitor
Best Exercise Bike for Weight Loss
Description:
Dimensions: 45.5″ L x 22″ W
Resistance levels: Not listed
Available programming: Yes
Weight capacity: 330 pounds
Type: Spin
Best Magnetic Exercise Bike
Description:
Dimensions: 59.8″ L x 24.1″ W x 55.3″ H
Resistance levels: 100
Available programming: Yes
Weight capacity: 325 pounds
Type: Spin
Best Affordable Exercise Bike
Description:
Dimensions: 40.16″ L x 21.65″ W x 46.06″ H
Resistance levels: 100
Available programming: No
Weight capacity: 270 pounds
Type: Spin
Best Recumbent Exercise Bike
Description:
Dimensions: 66.4″ L x 28″ W x 47″ H
Resistance levels: 25
Available programming: Yes
Weight capacity: 330 pounds
Type: Recumbent
Best Folding Exercise Bike
Description:
Dimensions: 39″ L x 22″ W x 48.5″ H
Resistance levels: Seven
Available programming: No
Weight capacity: 250 pounds
Type: Recumbent (foldable)
Best Exercise Bike for Small Spaces
Description:
Dimensions: 21.7″ L x 19.7″ W x 9.7″ H
Resistance levels: Eight
Available programming: No
Weight capacity: Not listed
Type: Under desk
Best Exercise Bike With a Screen
Description:
Dimensions: 59″ L x 22″ W x 59″ H
Resistance levels: 100
Available programming: Yes
Weight capacity: 297 pounds
Type: Spin
FAQs
What is the best exercise bike for home use?
The best exercise bike for home use is the NordicTrack S22i Studio Bike due to its excellent iFIT classes, smooth flywheel with incline/decline capability, and convenient add-ons.
How do I choose a good exercise bike?
To choose a good exercise bike, consider the type of bike, flywheel weight, adjustability, display, and convenient features. You also need to compare different models based on your budget, space, fitness goals, and personal preferences.
How long should you ride a stationary bike to get a good workout?
To get a good workout on a stationary bike, you should ride for 10 to 60 minutes. The exact duration depends on your goals, your fitness level, and the intensity of your ride.
How much does the best exercise bike cost?
The best exercise bike cost depends on what you consider to be the “best.” The best affordable exercise bike costs about $300, whereas the best exercise bike with a screen is roughly $2,500.
What are the best exercises for a stationary bike?
The best exercises for a stationary bike are light dumbbell-based exercises because they can fit on your exercise bike’s storage tray and be within reach without you needing to get off the bike.
Doesn’t it sound like the simplest thing to just roll up & down, on a roller?
Then, why aren’t people keen on doing it, after trying it for the first time?
For the simple fact, that it hurts. But is it effective? Let’s find out.
The idea of foam rolling came from a Ukranian-Israeli engineer & physicist, named Moshe Pinchas Feldenkrais (1904 – 1984), founder of the Feldenkrais method.
Mr. Feldenkrais was quite a versatile personality. After obtaining his engineering degree, he went on to complete his doctor of science in physics, under legendary Nobel laureates like Madam Curie, & Frederic Joliot Curie.
He was a 2nd degree black belt in judo, and fled to Britain during the Nazi invasion of France, during the II WW, where he worked on developing sonars for submarines.
During his regular work, once he fell badly on the slippery submarine deck, and re-opened his old soccer knee injury. He refused to undergo a surgery, and started searching for a self-rehab method. With his knowledge of martial arts, physics, anatomy, physiology & kinesiology, he was able to recover from his knee injury, and restore his function and movement.
He named this technique as the “Feldenkrais Method”, which involved a system of exercises, focussing on awareness of the body through movement.
Though this method is being questioned in terms of its effectiveness, but thousands of people also swear by its effectiveness. That’s a separate issue, that the report which claims it to lack any evidence, also listed age old practices like Yoga & Tai Chi as useless.
Feldenkrais started using the foam rollers in his method, when he migrated to US in the 1970s, where he got introduced to packing rollers – cylindrical rollers made out of foam.
In 1987, physical therapist and then Feldenkrais student, Sean Gallagher began to use foam rollers as a self-massage tool, on a troupe of dancers, and got excellent feedback in terms of its effectiveness.
The term “Self Myofascial Release (SMR)” was first coined by physical therapist Mike Clark, who started using foam rollers during the 1990s, and strongly propagated its use for self-massage practice.
Soon, this practice caught on, and was adopted by weightlifters, bodybuilders, and other athletes, as a cure for muscle soreness. Today, they are one of the mainstays in the world of fitness & physical therapy, and is used extensively by athletes & active individuals, to enhance recovery & performance.
Common foam rolling tools which are widely available in the market include foam roller (with different foam hardness and sizes), and various types of roller massage bars/sticks.
To use a foam roller, individuals use their bodyweight to apply pressure to the soft tissues during the rolling motion, while roller massagers are applied with the upper extremities to the target muscles. The motions place both direct and sweeping pressure on the soft tissue, stretching it and generating friction between it and the foam rolling device.
That’s why foam rolling is considered a form of self-induced massage, because the pressure exerted on the muscles through the roller is similar to the manual pressure exerted during massage.
Also, one of the major reasons for foam rolling to become popular is the ease and economy of using it. A massage session under a professional doesn’t come cheap, and you have to plan it well in advance. On the other hand, a foam roller can be used anywhere, anytime, and comes at a small one-time cost.
Acc. to a study, Fascia is a densely woven, specialized system of connective tissue that covers and unites all of the body’s compartments. The result is a system in which each part is connected to the other parts through this web of tissue. Essentially, the purpose of the fascia is to surround and support the bodily structures, which provides stability as well as a cohesive direction for the line of pull of muscle groups.
Muscles, organs, glands, neural pathways, and vessels are all encased by fascial connective tissue that crosses the entire body. Fascial connective tissue does not only have mechanical properties, but is also involved in the local and global metabolism (e.g., healing of wounds, immune functions) and can serve as a storage for fat, water, and other substances.
Within the muscle, this fascia exists in multiple layers. First, it wraps around every individual muscle fibre or cell. Then, it wraps around bundles of muscle fibres, called fasciculi. Lastly, it wraps around the entire muscle body. Together, these layers of fascia, apart from helping to give muscle its shape, attach to tendons and bones to help you pull, push, squat, run, bike, whatever it is you want to do.
In a normal healthy state, fascia has a relaxed and wavy configuration. It has the ability to stretch and move without restriction.
However, when negatively altered through modified muscle function, i.e. from overstress, injury, imbalance or fatigue, fascia can stiffen as a result of the development of fascial crosslinks and can consequently generate uneconomical movement patterns. The change in fascia quality is suggested to negatively influence sporting performance.
SMR is a technique that applies pressure to tight, restricted areas of fascia and underlying muscle in an attempt to relieve tension and improve flexibility. Overall, ‘‘Myofascial release’’, aims to reduce thickening, adhesion, and tension of fascia tissue and muscle as well as to enhance sportive performance.
There are two types of fascial layers. The superficial fascial layer consists of connective and fat tissue and is subcutaneously located. Mostly, it is connected to the reticular layer of the dermis and is attached to tendons and bones. In comparison to the deeper layer, superficial fascial connective tissue tolerates higher stretching tensions.
The second is the deeper fascial layer, which is fibrous and encloses muscles, bones, nerves, and blood vessels as well as has a lower blood flow than the superficial fascial layer due to its different function.
Let’s see what the research on foam rolling suggests:
A 2013 study, examined the acute effects on lower extremity ROM and subsequent muscle length performance, using a roller massager. Seven male and ten female volunteers took part in 4 trials of hamstrings roller-massager rolling (1 set – 5 seconds, 1 set – 10 seconds, 2 sets – 5 seconds, and 2 sets – 10 seconds) at a constant pressure (13 kgs) and a constant rate (120 bpm). A group of 9 participants (three male, six female) also performed a control testing session with no rolling intervention.
A sit and reach test for ROM, along with a maximal voluntary contraction (MVC) force and muscle activation of the hamstrings were measured before and after each session of rolling.
A main effect for testing time illustrated that the use of the roller-massager resulted in a 4.3% increase in ROM. There was a trend for 10s of rolling duration to increase ROM more than 5s rolling duration. The use of the roller-massager had no significant effect on muscle strength (MVC).
2. A 2014 study, determined whether the use of myofascial rollers before athletic tests can enhance performance. 26 (13 men and 13 women) healthy individuals performed a series of planking exercises or foam rolling exercises and then performed a series of athletic performance tests (vertical jump height and power, isometric force, and agility).
There were no significant differences between foam rolling and planking for all 4 of the athletic tests. Postexercise fatigue after foam rolling was significantly less than after the subjects performed planking. The reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements. However, foam rolling had no effect on performance.
3. A 2014 study, determined if foam rolling before static stretching produces a significant change in passive hip-flexion ROM, in 40 participants. There was a significant change in passive hip-flexion ROM regardless of treatment. Subjects receiving foam roll and static stretch had a greater change in passive hip-flexion ROM compared with the static-stretch, foam-rolling, and control groups.
Thus, if time allows and maximal gains in hip-flexion ROM are desired, foam rolling the hamstrings muscle group before static stretching would be appropriate in non-injured subjects who have less than 90deg of hamstring ROM.
4. A 2014 study, determined if an acute bout of foam rolling self-myofascial release in addition to a dynamic warm-up could influence performance. 11 trained males, compared two warm-up routines: total-body dynamic warm-up (DYN) and a total-body dynamic warm-up in adjunct with a self-myofascial release, total-body foam rolling session (SMR).
The data indicated that SMR was effective at improving power, agility, strength, and speed when compared to DYN. A warm-up routine consisting of both a dynamic warm-up and a self-myofascial release, total-body foam rolling session resulted in overall improvements in athletic performance testing.
5. A 2015 systematic review of 14 studies, assessed the following questions:
Does self‐myofascial release with a foam roll or roller‐massager improve joint range of motion (ROM) without effecting muscle performance?
The research suggests that both foam rolling and the roller massage may offer short‐term benefits for increasing sit and reach scores and joint ROM at the hip, knee, and ankle without affecting muscle performance.
These finding suggest that SMR using a foam roll for thirty seconds to one minute (2 to 5 sessions) or roller massager for five seconds to two minutes (2 to 5 sessions) may be beneficial for enhancing joint flexibility as a pre‐exercise warmup and cool down due to its short‐term benefits. Also, that SMR may have better effects when combined with static stretching after exercise.
After an intense bout of exercise, does self‐myofascial release with a foam roller or roller‐massager enhance post exercise muscle recovery and reduce delayed onset of muscle soreness (DOMS)?
The research suggests that foam rolling and roller massage after high intensity exercise does attenuate decrements in lower extremity muscle performance and reduces perceived pain in subjects with a post exercise intervention period ranging from 10 to 20 minutes.
Continued foam rolling (20 minutes per day) over 3 days may further decrease a patient’s pain level and using a roller massager for 10 minutes may reduce pain up to 30 minutes. Clinicians may want to consider prescribing a post‐exercise SMR program for athletes who participate in high intensity exercise.
It has been postulated that DOMS is primarily caused by changes in connective tissue properties and foam rolling or roller massage may have an influence on the damaged connective tissue rather than muscle tissue. This may explain the reduction in perceived pain with no apparent loss of muscle performance.
Another postulated cause of enhanced recovery is that SMR increases blood flow thus enhances blood lactate removal, oedema reduction, and oxygen delivery to the muscle.
Does self‐myofascial release with a foam roll or roller‐massager prior to activity affect muscle performance?
The research suggests that short bouts of foam rolling (1 session for 30 seconds) or roller massage (1 session for 2 minutes) to the lower extremity prior to activity does not enhance or negatively affect muscle performance but may change the perception of fatigue.
6. A 2018 study, investigated the acute effects of foam rolling and rolling massage of anterior thigh on hip range-of-motion (ROM) – i.e., hip extension and hip flexion – in 18 trained men.
Hip flexion and hip extension ROM increased immediately following both interventions (foam rolling or roller massager) and remained increased for 30 minutes post intervention. Foam rolling was statistically superior in improving hip flexion and hip extension ROM immediately post intervention.
7. A 2019 study, investigated the effects of different self-massage volumes and modalities on passive hip range-of-motion. 25 resistance-trained men performed four experimental protocols; foam rolling (FR) or roller massage (RM) for 60s or 120s. Passive hip flexion and extension range-of-motion were measured before self-massage (baseline) and immediately, 10-, 20-, and 30-min following each self-massage intervention.
The study found that, both FR and RM increased hip range-of-motion but larger volumes (120- vs. 60-second) and FR produced the greatest increases.
8. A 2019 study, evaluated the training effects of foam rolling on ankle and knee range of motion, hamstring flexibility, agility, and vertical jump height. 22 participants (8 male, 12 female) completed 6 weeks of foam rolling, which was held three days per week. 14 volunteers (6 males 8 females) with similar characteristics served as a control group.
There were no significant changes in knee range of motion, vertical jump height, or T-test time in either group from pre to post-testing. Ankle range of motion increased for both the foam rolling and the control groups over the course of the study. Hamstring flexibility improved significantly in the foam rolling group.
Thus, the current study did find a significant improvement in lower back and hamstring flexibility after 6 weeks of Foam rolling.
9. A 2019 systematic review of 22 studies, determined the optimal myofascial rolling duration using a foam roller or a roller massager for muscle pain, ROM, and athletic performance.
The data indicated that myofascial rolling for 90 seconds per muscle group may be the minimal duration to achieve a short-term reduction in pain/soreness, with no upper limit found. Results do not support increases in chronic ROM or performance, and data are insufficient to provide a conclusive recommendation for impacting acute ROM.
10.A 2019 meta-analysis of 21 studies, compared the effects of foam rolling applied before (pre-rolling as a warm-up activity) and after (post-rolling as a recovery strategy) exercise on sprint, jump, and strength performance as well as on flexibility and muscle pain outcomes and to identify whether self-massage with a foam roller or a roller massager is more effective.
Pre-rolling resulted in a small improvement in sprint performance (+0.7%) and flexibility (+4.0%), whereas the effect on jump (−1.9%) and strength performance (+1.8%) was negligible. Post-rolling slightly attenuated exercise-induced decreases in sprint (+3.1%) and strength performance (+3.9 %). It also reduced muscle pain perception (+6.0%), whereas its effect on jump performance (−0.2%) was trivial.
Overall, it was determined that the effects of foam rolling on performance and recovery are rather minor and partly negligible, but can be relevant in some cases (e.g., to increase sprint performance and flexibility or to reduce muscle pain sensation).
11.A 2019 study, determined the effect of a 6-minute protocol of self-myofascial release (SMR) using a foam rolling device in conjunction with a general warm-up and sport-specific dynamic stretching (DS) session on flexibility and explosive athletic performance in a sample of 14 female collegiate athletes.
The findings of this study suggest that SMR after a general warm-up and preceding a DS session seems to improve squat jump and counter movement jump with no detriment to short sprint, or agility performance. Based on these findings, it seems that SMR is not detrimental to flexibility or performance and may be beneficial as a component of a complete warm-up for some activities.
12.A 2020 meta-analysis of 26 studies, quantified the immediate effects of foam rolling on ROM in healthy adults. Compared to No-exercise, foam rolling had a large positive effect on ROM, but was not superior to stretching.
13.Acc. to a 2020 review study, to achieve the greatest ROM, the rolling prescription should involve 1–3 sets of 2–4-second repetition duration (time for a single roll in one direction over the length of a body part) with a total rolling duration of 30–120-second per set.
There were generally trivial to small magnitude decreases in strength and jump measures. In addition, there was insufficient evidence to generalize on the effects of rolling on fatigue and sprint measures.
14.A 2020 systematic review of 49 studies, determined the effects of foam rolling on performance and recovery. Study found that, foam rolling may reduce muscle stiffness and increase ROM and should be used in combination with dynamic stretching and active warm-up before a training session.
Furthermore, the optimum dosage to achieve these flexibility benefits seems to be a total 90s–120s of foam rolling. Foam rolling reduced DOMS, and therefore may optimize recovery from training.
15.A 2020 meta-analysis of 32 studies, assessed the effects of foam rolling on range of motion, athletic measures, and on recovery. Foam rolling increases range of motion, appears to be useful for recovery from exercise induced muscle damage, and there appear to be no detrimental effect of foam rolling on other athletic performance measures.
However, except range of motion, it cannot be concluded that foam rolling is directly beneficial to athletic performance markers including muscle power, muscle strength/activation, peak torque, maximal oxygen uptake, speed, acceleration, agility or reaction time.
16.A 2020 review of 4 RCTs, found that, foam rolling in conjunction with dynamic stretching may further improve an athlete’s agility and power output; however, little improvement has been observed with foam rolling in regard to athlete flexibility when compared with completing dynamic stretching programs alone.
17.A 2021 meta-analysis of 12 studies, compared the combined effect to that of stretching or foam rolling alone on both ROM and performance.
The study, found a significant overall effect on ROM change when comparing the combined treatment compared to control condition (no stretching or foam rolling); however, no significant effect was found when comparing it to stretching or foam rolling alone.
The meta-analysis revealed no significant overall effect on performance when the combined treatment was compared to stretching alone. However, the analysis for performance revealed a superior effect for the combined treatment compared to stretching alone, but only if foam rolling was followed by stretching, and not vice versa.
Athletes do not have to combine stretching with foam rolling since no additional effect was observed. However, if the goal is to also increase performance (e.g., strength, speed), the combination of foam rolling followed by stretching (but not vice versa) should be favoured compared to stretching alone.
18.In a 2021 study, 24 volunteers had ankle and knee joint range-of-motion assessed. Vertical jump and pro-agility sprint performance were also examined. All tests were conducted before and immediately after 1 and 5 minutes of foam rolling, and immediately after a control (CONTR) condition.
Results showed that joint ROM increased after 5 min, when compared with 1 min foam rolling. The CONTR condition exhibited little effect on joint range-of-motion. Vertical jump performance decreased after 5 min, but changed little after 1 min of foam rolling. Pro-agility performance improved slightly after 1 min, but deteriorated after CONTR and 5 min of foam rolling.
19.A 2021 meta-analysis of 13 studies, compared the effects of an acute bout of foam rolling with an acute bout of stretching (with all techniques included) on performance parameters in healthy participants.
The meta-analysis revealed no significant differences in the overall effects on performance between stretching and foam rolling. Significantly favourable effects of foam rolling on performance were detected when compared to static stretching, when applied to some muscles (e.g., quadriceps) or some tasks (e.g., strength), when applied for longer than 60s. When foam rolling was compared to dynamic stretching, the same magnitude of effect was observed.
While the present meta-analysis revealed no significantly different effect between foam rolling and stretching (including all techniques) prior to exercise, differences could be observed under specific conditions.
20.A 2022 meta-analysis of 8 studies, investigated whether foam rolling over several weeks can change performance parameters (e.g., maximum voluntary contraction torque, jump height). The study, showed no significant changes in performance when foam rolling training is applied for several weeks.
21.A 2022 meta-analysis of 11 studies, investigated the effects of foam-rolling training interventions on joint ROM in healthy participants.
The study, revealed an increase in joint ROM in the experimental compared to the control groups. In contrast, when the muscles examined were considered, significant increases in ROM were found when foam roller was applied on quadriceps and hamstrings but not on triceps surae. Furthermore, it was found that foam-rolling interventions longer than 4 weeks are needed to induce significant increases in joint ROM.
22.A 2022 systematic review of 9 studies, revealed that chronic foam rolling demonstrated conflicting results for improvement of flexibility. On the other hand, a majority of the articles in this review showed no beneficial effects of foam rolling on performance. Lastly, the effect of foam rolling on recovery is unclear.
23.A 2022 meta-analysis of 20 studies, compared the immediate and prolonged effects of a single bout of foam rolling with a single bout of stretching on ROM in healthy participants.
The study revealed no significant differences between a single stretching and foam rolling exercise immediately after the interventions nor a difference 10 min, 15 min, and 20 min post-intervention. Moreover, no other significant differences between the acute effects of stretching and foam rolling was found.
24.A 2022 study, assessed the pre and post results of a 1 week Static Stretching program in one group versus Foam Rolling program in other group on ITB tightness in 40 male athletes.
This study revealed that both foam rolling and Static stretching were effective techniques for increasing hip adduction ROM and reducing pain showing improvement but Foam rolling produced more significant results as compared to static stretching group over a week plan.
25.A 2022 study, evaluated the effect of foam rolling along with self- stretching on pain and ROM in plantar fasciitis patients. 30 participants with plantar fasciitis were included and allocated into two groups. Group A received self-stretching of calf and plantar fascia whereas group B received foam rolling along with self-stretching of calf and plantar fascia for three weeks.
The study showed that both self-stretching as well as foam rolling with self- stretching is effective in reducing pain and improving ROM in plantar fasciitis individuals. But stretching when performed with foam roller was more effective and had a significant effect on improving ROM as compared to stretching alone.
26.A 2023 systematic review of 10 studies, evaluated the current evidence on the impact of foam rolling on the musculoskeletal system in athletes, trying to identify the mechanisms that influence myofascial tissues.
In general, the use of foam rolling, in high performance athletes, showed significant improvements on ROM and flexibility, and markedly beneficial effects on DOMS and strength, with no adverse effects on myofascial tissue. Foam rolling may act by improving myofascial tissue architecture, attenuating the inflammatory and nociceptive effect.
The use of foam rolling seems to be safe; it is an effective tool for the improvement of the physical qualities of mobility, strength, and flexibility, and to decrease DOMS and increase sports performance.
27.A 2023 meta-analysis of 20 studies, assessed the foam rolling acute effects during warm-up on the myofascial tissue stiffness and muscle strength in healthy adults or athletes.
The meta-analysis showed no effects of foam rolling on myofascial tissue stiffness. Both qualitative and quantitative analyses showed no effects of foam rolling on isometric muscle strength, eccentric torque, and rate of force development.
28.A 2023 meta-analysis of 8 studies, compared the acute effects (immediate and five minutes post-intervention) of dynamic stretching and foam rolling on flexibility, jump height, and muscular strength in the athletic and physically active population.
The study found no significant difference between foam rolling and dynamic stretching on flexibility (immediate), flexibility (five-minute), jump height (immediate), leg extensor strength (immediate) and leg flex- or strength (immediate).
29.A 2024 meta-analysis of 38 studies, compared stretching or foam rolling with other strategies (walking, vibration, cycling, calisthenics, strength training, electrical stimulation, heat package passive warm up, and cryotherapy) to determine the acute effects on ROM and to explore whether or not there is a significant difference.
The study showed that stretching and foam rolling can improve ROM in isolation, but it does not rule out that acute flexibility effects measured after foam rolling or stretching could also be attributed to the effects of general warm-up activities.
Based on the present analysis, it seems that stretching and foam rolling do not provide additive effects for ROM when combined with other warm-up activities. Therefore, it is hypothesized that any activity that increases core and muscle temperatures, such as stretching, foam rolling, or other warm-up activities, may be used interchangeably or in combination to acutely increase ROM or affect passive properties.
30.A 2024 systematic review of 25 studies, found that, SMR seems to have acute positive effects on flexibility and range of motion, without affecting muscle performance during maximal strength and power actions, but favouring recovery perception and decreasing delayed-onset muscle soreness. Some positive effects on agility and very short-range high-speed actions were identified, as well.
The combination of SMR exercises with a dynamic warm-up, as well as dynamic and/or static stretching, could be used for improved functionality. In addition, the combination of SMR exercises with specific low loads of muscle activation may come close to obtaining an ideal warm-up protocol for different sports, whether they are performed in group or individually.
Although the ideal duration and pressure of the SMR exercises are uncertain, it seems that prolonged durations, of around 2 min, with greater pressure exerted on the body, could lead to greater improvement.
31.A 2024 study, determined whether using rollers with different textures and hardness (smooth/soft, grooved/mid, serrated/hard) in myofascial release affects post-exertional restitution rate and the level of perceived DOMS (Delayed Onset Muscle Soreness) after intense anaerobic exercise.
The study involved 60 healthy and physically active men, divided into three groups and one control group (passive rest): STH—rolling with a smooth roller; G—rolling with a grooved roller; TP—rolling with a serrated roller; Pass—passive rest group.
The results confirmed the effectiveness of foam rolling in supporting both immediate and prolonged recovery. The study indicated a lack of significance regarding the type of texture and density of the applied roller, especially when it comes to GRID and MULTILEVEL rollers with MED or HARD density. The studies point to a significantly better post-exertional recovery pace after using a foam rolling treatment lasting at least 120s. With such treatment duration, the texture and hardness of the applied tool had no significance.
The outcome of 31 studies, which included 19 systematic review & meta-analysis studies is as follows:
Foam rolling doesn’t break down scar tissues, or release fascial adhesions, or reduce IT band tightness. Fascia is way too tough to elongate or breakdown. If it weren’t, then anytime we sit for a longer period of time, we would end up with a flat butt.
Most studies have shown a positive effect of foam rolling on increasing ROM (app. 4%).
Better ROM can be achieved when foam rolling is combined with static stretching, as compared to only foam rolling. Though this protocol is to be practiced in isolation, or post workout, not pre-workout.
Pre-workout, foam rolling combined with dynamic warm-up, helps reduce stiffness, and increase joint ROM.
Foam rolling should be practiced for at least 90-120sec for maximum effects. The increase in ROM post foam rolling, lasts for app. 30min.
Compared to No exercise, foam rolling is better for ROM, but not superior to stretching.
Foam rolling may help reduce DOMS.
Foam rolling isn’t helpful in enhancing muscle strength, agility, endurance, sprint performance, recovery, power, jump height or overall sports performance.
By itself as a stand-alone soft tissue manipulative modality, the foam roller has very little functional carryover into mobility, flexibility, function, strength, endurance, and pain modulation.
Stiffness or density of the roller doesn’t matter.
Overall, there is nothing wrong in using a foam roller. But don’t expect it to do magic for your performance or recovery. Foam rolling can help you decrease your perception of pain, tightness & discomfort, but it is not going to help you prepare your tissues for movement the way you want.
When it comes to living a long and healthy life, many factors come into play, from what we eat to how active we are. However, one key element stands out in the world’s longest-living populations: purpose. In the Blue Zones—regions known for their high number of centenarians—people tend to live longer, healthier lives, not just because of their diet or exercise, but because they have a clear sense of purpose. In this article, we’ll explore how adopting a Blue Zones mindset centred on purpose can help you extend your healthspan and live a more fulfilling life.
What Is Healthspan?
Before diving into the impact of purpose, it’s important to understand healthspan. Healthspan refers to the period of life during which a person is healthy, free from chronic illness, and able to engage in daily activities with vitality. It’s about maximizing the years of good health, not just the total years lived.
In Blue Zones, it’s common to see people not just living longer, but also living well into their later years without succumbing to diseases like heart disease, diabetes, or dementia. So, what makes these regions different, and why is purpose such a powerful force in their longevity?
The Power of Purpose in Blue Zones
One of the key findings of research on the Blue Zones is that a strong sense of purpose is a major contributor to their residents’ extended healthspan. People in these regions tend to live with intention and meaning. Whether it’s nurturing family, contributing to the community, or staying engaged in meaningful work, the sense of purpose fuels their physical, mental, and emotional well-being.
For example, in Okinawa, Japan, the concept of “ikigai” describes the reason for getting up in the morning—a sense of purpose that motivates individuals to stay active and engaged in life. Similarly, in Nicoya, Costa Rica, people have a “plan de vida,” or a life plan, which gives their daily activities meaning, whether it’s through their work, family, or community contributions.
Studies show that having a clear sense of purpose can reduce stress, lower the risk of chronic diseases, and even boost longevity. In fact, research conducted by the National Institute on Aging reveals that people with a strong sense of purpose have lower levels of inflammation and a reduced risk of early death.
How Purpose Contributes to Longevity
A sense of purpose can have profound effects on both physical and mental health. Here are some of the ways purpose contributes to longevity:
Stress Reduction: People with purpose tend to handle stress better. Knowing that your life has meaning can provide resilience in the face of challenges. This reduces the harmful effects of chronic stress, such as elevated cortisol levels, which are linked to health issues like high blood pressure, heart disease, and weight gain.
Better Mental Health: Purpose-driven individuals are less likely to experience feelings of depression or loneliness, two common mental health issues as we age. A clear sense of meaning provides emotional stability and a greater sense of fulfillment.
Stronger Social Connections: Purpose often leads to more meaningful relationships. Whether it’s nurturing family bonds, contributing to a community, or engaging in work you love, purpose encourages you to connect with others, which is linked to both emotional well-being and a longer life.
Physical Health Benefits: Studies suggest that individuals who feel they have purpose live with fewer health complications. Purposeful living encourages healthy habits such as regular exercise, maintaining a balanced diet, and staying mentally active, all of which contribute to a longer healthspan.
How to Cultivate Purpose in Your Life
It’s clear that a sense of purpose plays a crucial role in extending healthspan and improving well-being. But how can you bring more purpose into your life? Here are some practical tips:
1. Reflect on What Matters Most to You
Take time to explore your passions, values, and interests. Ask yourself: What makes me feel fulfilled? What do I care deeply about? Aligning your daily activities with your core values can help you find your purpose.
2. Set Meaningful Goals
Break down big dreams into smaller, actionable steps that contribute to a greater purpose. Whether it’s improving your fitness, giving back to your community, or cultivating stronger relationships, setting goals that matter to you helps you stay focused and engaged.
3. Engage in Work You Love
Whether it’s paid or unpaid, find work that feels meaningful. It could be a career, volunteering, or a hobby that adds value to your life and the lives of others.
4. Prioritize Family and Social Connections
Many people in Blue Zones find purpose through close family relationships and social engagement. Make time for the people you love, and build strong social networks that support your well-being.
5. Stay Physically Active
Purposeful living encourages people to stay active. Regular movement, whether it’s walking, gardening, or engaging in group fitness activities, is not only good for your body but also keeps you mentally sharp.
The Role of IF Health in Supporting Purposeful Living
At Innovative Fitness, we understand the power of purpose in living a long, healthy life. That’s why we’ve designed IF Health, a program focused on personalized health assessments and expert guidance to help you optimize your physical, mental, and emotional health. By identifying your health goals and offering support tailored to your needs, IF Health can help you align your lifestyle with your purpose, fostering better health and a longer healthspan.
The Blue Zones provide us with a valuable lesson in the importance of purpose for longevity. By adopting a mindset that prioritizes meaning, connection, and resilience, we can all extend our healthspan and live more fulfilling lives. Whether it’s finding your ikigai or developing your own “plan de vida,” the power of purpose can help you live not just longer, but healthier and more vibrantly.
If you’re like me, you probably have mixed feelings about menopause, depending on where you are in your journey. The thought of no more periods? That part felt like a win since I am way past having kids. But then I heard all the stories—hot flashes, mood swings, weight gain, insomnia, anxiety, depression, and even panic attacks. It’s no wonder so many women dread this stage of life.
The reality is that over 1.3 million women in the U.S. enter menopause each year, and nearly 85% of us experience some kind of symptom. You’re not alone in this! The good news is that with a few intentional habits, you can manage these changes and feel empowered, not defeated.
At 62, I feel incredibly blessed to have navigated menopause fairly well. Sure, there were the dreaded hot flashes—I spent many nights tossing off the covers only to pull them back on moments later. One super practical thing that really helped me was to wear a short sleeve shirt with a shawl over it. When I felt a hot flash coming on it was so easy to quickly remove the shawl and just as easy to put it back on again. So much better then trying to pull a sweater over my head or unzip a jacket!
I’m no doctor, but with 40 years of experience in fitness, I’ve seen firsthand how lifestyle choices can make a huge difference. After digging into the research, I was thrilled to discover that many of the strategies for easing menopausal symptoms are the same ones we should follow for a healthy lifestyle. Let’s dive into five practical tips that can help you not just survive menopause but thrive through it.
1. Exercise
This is key! Exercise is truly one of the best things you can do for your body during menopause. Studies show that just 150 minutes of moderate activity per week can significantly reduce symptoms like anxiety, depression, and mood swings. This is because exercise releases endorphins, those “feel-good” hormones that lift your spirits and ease stress.
Even more, strength training helps counteract the muscle loss that naturally occurs with age. Did you know that women lose up to 8% of their muscle mass per decade after age 30? That’s important because muscle helps burn more calories, which keeps your metabolism running strong. Aim for strength training at least three times a week to build muscle, strengthen bones, and maintain a healthy weight. If you don’t know where to start or are having a hard time adding variety to your workouts, we have over 600 FREE workout videos right here on our website.
2. Avoid Sugars and Artificial Sweeteners
High blood sugar levels can increase the intensity and quantity of your hot flashes. Kicking the sugar habit starts with keeping your added sugar to less than 24 grams per day and also may help to reduce hot flashes. If you are struggling with this, don’t beat yourself up, instead educate and empower yourself so you can live better and stronger. You can start with our 5-day program, Victory Over Sugar Cravings, which will give you a journal prompt and teaching video each day. You’re stronger than you think, and every healthy choice you make is a victory worth celebrating.
3. Boost Your Calcium
As we age, our risk for osteoporosis increases—especially during and after menopause. In fact, 1 in 2 women over 50 will experience a fracture due to osteoporosis. But you can fight back with the right foods and nutrients! Load up on calcium-rich options like leafy greens, sardines, almonds, and plain yogurt. Pair these with vitamin D, which helps your body absorb calcium (sunshine and fortified foods are great sources).
If you’re struggling with what foods to make or buy, use our recipes and meal plans to help guide you. And remember, you don’t have to do it all at once. Start with small, manageable changes like adding a handful of spinach to your smoothie or swapping chips for almonds. Every little step helps keep your bones strong and your body resilient.
4. Lean on God
Menopause is more than just physical changes—it’s an emotional and spiritual journey, too. But here’s the truth: You don’t have to face it alone. God cares about every detail of your life, including this one. But don’t take my word for it. God’s word clearly tells us in John 3:16:
“For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.”
Friend, you have to believe with your whole heart that this includes you. God did not leave anyone out when he gave His son to die for us so we could have a personal relationship with Him.
If you are worried about your health and are struggling to make changes, go to Him about it. His arms are always open when you need to be comforted. Let Him remind you that you are beautiful, loved and cared for as His daughter. Stress will only add to the magnitude of menopause symptoms so learn to lean on Him even with your health journey. If you struggle to trust Him the Bible tells us that the more we know Him the more we can trust Him. Read your Bible, listen to sermons, plug into a Bible Study, listen to worship music and yes, declare Him as your personal trainer. His love never fails and He is always without fail there for you.
5. Eat Whole Foods
Your body needs to be nourished properly and that comes from real, whole foods like fruits, vegetables, lean protein and nuts. These foods have been shown to reduce inflammation, support hormone balance and boost energy levels.
On the flip side, processed foods—like packaged snacks and fast food—often do more harm than good. They’re typically loaded with added sugars, unhealthy fats, and artificial ingredients that can contribute to weight gain, increased inflammation, and hormonal imbalances. If you’ve ever felt sluggish or bloated after eating something processed, that’s your body’s way of telling you it’s not being properly nourished.
Aim to fill your plate with with whole foods rich in vitamins, minerals, fiber and antioxidants just the way God created them to fuel your body. Eating healthy is not about deprivation, it’s about caring for the body God gifted you with.
You’re not alone in this. Roughly 6,000 women enter menopause every day in the U.S. alone. While symptoms can feel overwhelming, know that with the right tools (and God’s strength), you can navigate this season well.
And remember, it’s okay to ask for help. If your symptoms feel like more than you can manage, reach out to your doctor. There’s no shame in seeking support—you don’t have to suffer in silence.
My prayer for you is that you will navigate menopause and all areas of you life feeling and looking your very best! You are beautifully and wonderfully made, no matter what changes menopause brings.
Weight loss requires
you to consume less calories than you use, but there are many factors that
influence both calorie intake and calorie burn! This complexity is why many weight loss interventions fail.Regardless of how people lose weight most people
regain all of it because they revert to old habits.
Another
reason is that our fat cells have an epigenetic memory meaning that cells
respond to dietary and movement patterns which activate specific genes (either
good or bad depending on the patterns!).
In the case of poor eating and movement habits cells tend to be
resistant to changing their genetic expression. In other words, once you become overweight
or obese you become more susceptible to regaining weight.
In order to
lose weight and keep it off we need to make sustainable dietary and movement
pattern changes. According to a new
study this change may be as simple as eating more protein and fiber!
Participants
who ate more protein and fiber lost significantly more weight over 12 months
compared to those with lower intake and this did not involve counting calories
– just a focus on eating more protein and fiber rich foods.
Satiety =
Protein and Fiber
Satiety
refers to feeling satisfied and not hungry.
Protein and fiber both promote satiety through distinct mechanisms. Fiber promotes healthy gut bacteria,
improves bowel regularity, helps maintain blood sugar in the optimal range, and
reduces cholesterol. Consuming fiber
rich foods such as vegetables, fruit, nuts, seeds and whole grains are also
linked to lower all cause mortality.
Fiber also promotes satiety after meals.
Protein also
increase satiety compared to sugar and starch or fat. Protein causes the release of specific
peptides that interact with receptors in our gut to control appetite. Protein also provides two other important
benefits related to weight loss and maintaining weight loss:
Protein
increases post-meal thermogenesis (technically called post-prandial thermogenesis) meaning
that it takes more energy to digest protein so that you actually have to burn
some calories to digest protein. This
means you get fewer usable calories from protein. When you consistently prioritize protein
this adds up to a lot of calories burned!
Protein
also builds and preserves lean mass including muscle!
Muscle and other lean mass are the big calorie burners in your body so building
more muscle and minimizing muscle loss during weight loss is key to successful
weight loss that you maintain! Studies
suggest that high-protein diets cause almost twice as much fat loss as
moderate-protein diets.
Participants
in this study were taught how to choose foods with high levels of protein and
fiber. Participants aimed for 7 – 11
grams of protein per 100 calories of food and 1.8 – 3.2 grams of fiber per 100
calories of food for weight loss. For
weight maintenance participants aimed for 4 – 8 grams of protein per 100
calories and 1.4 – 2.8 grams of fiber for 100 calories. Participants did NOT count calories! This equated to 140 – 210 grams of fiber per
day and 28 – 56 grams of fiber daily.
An Easy
Nutrition Program
To make this
even easier shoot for a minimum of 1 gram of protein per lbs. of lean mass
every day. To measure your lean mass,
ask a trainer about getting a complimentary Styku Scan which will measure your
lean and fat mass. To make it even
simpler – you can focus on consuming 1 gram of protein per lbs of your
bodyweight.
Picture this: a world where your life isn’t dominated by screens, where you’re in control, not the other way around. It’s not science fiction; it’s the path to wellness through a digital detox. In an age when screens are our constant companions, it’s time to ask ourselves: Are we thriving or merely surviving? Let’s dive into the compelling journey of reclaiming our lives from the clutches of screen addiction and nurturing our overall well-being.
Decoding Screen Addiction
Screen addiction, the modern menace known as “digital addiction” or “internet addiction,” transcends age boundaries, pulling us into a vortex of digital distractions. As Dr. David Greenfield, a leading expert on internet and technology addiction, warns, “Screen addiction can be insidious. It lures you in with the promise of connection but often leaves you feeling more disconnected than ever.”
The Toll on Our Well-being
The toll of screen addiction is like a ripple effect, touching every corner of our lives:
1. Mental Health: Our constant digital dance with comparison, online conflicts, and FOMO fuels anxiety, depression, and a profound sense of isolation. Renowned psychologist Sherry Turkle emphasizes, “We’ve become so accustomed to ‘connecting’ online that we’ve forgotten the power of true, face-to-face connection.”
2. Physical Health: Screens seduce us into sedentary living, ushering in various health woes, from obesity to eye strain. Dr. Michael Breus, a sleep expert, notes, “The blue light emitted by screens disrupts our sleep patterns, leaving us fatigued and unrefreshed.”
3. Interpersonal Relationships: Screens often stand as barriers between us and our loved ones, stealing precious moments of connection. Dr. Edward Hallowell, a psychiatrist and author, asserts, “Our screens have become the new third wheel in our relationships, siphoning off quality time.”
4. Productivity Paradox: The more we think we’re doing, the less we achieve. Dr. Cal Newport, author of “Digital Minimalism,” cautions, “Digital distractions fragment our focus, making it harder to engage in deep work and accomplish meaningful tasks.”
The Journey of Digital Detox
To reclaim your life and prioritize your well-being, let’s map out the path of a digital detox:
1. Set Boundaries: Draw a line in the digital sand. Designate tech-free zones in your home and allocate specific screen-time hours. Dr. Greenfield advises, “Clear boundaries are essential in regaining control over screen time.”
2. Digital Sabbaticals: Consider periodic digital getaways—weekends or even a screen-free week. Use this time to reignite your passions and reconnect with the world. As Dr. Turkle suggests, “Disconnecting from screens allows you to reconnect with yourself and others.”
3. Mindful Screen Time: Curate your digital world. Unfollow accounts and unsubscribe from newsletters that don’t enrich your life. Dr. Nicholas Carr, author of “The Shallows,” reminds us, “Our online choices shape our minds. Choose wisely.”
4. Rediscover the Analog Joys: Dive back into screen-free activities—rediscover the scent of a physical book, the joy of a long-forgotten hobby, or the serenity of nature. Dr. Richard Louv, a nature advocate, encourages us, “Time spent in nature is time invested in your well-being.”
5. Champion Physical Activity: Prioritize exercise, the ultimate antidote to screen-induced lethargy. Dr. Breus adds, “Regular physical activity not only improves sleep but also boosts your mood and energy levels.”
6. Embrace Real Connections: Nurture face-to-face relationships. Engage in heartfelt conversations and create lasting memories with family and friends. Dr. Hallowell emphasizes, “Quality time with loved ones is the true treasure of life.”
7. Mindfulness and Meditation: Incorporate mindfulness and meditation into your daily routine. Dr. Jon Kabat-Zinn, a pioneer in mindfulness, says, “Mindfulness allows you to observe your screen habits without judgment, empowering change.”
8. Seek Support: If breaking free from screen addiction feels like a Herculean task, reach out for help. Therapists and support groups provide invaluable guidance and a supportive community. Dr. Greenfield reassures, “You’re not alone in this journey to reclaim your life.”
The Journey Begins
Reclaiming your life from screen addiction isn’t just a choice—it’s a thrilling adventure backed by expert wisdom. You’ll regain balance between the digital and physical worlds by establishing boundaries, embracing mindfulness, and caring for your body and mind.
Your well-being is worth every effort to break free from screens’ grasp and regain control of your life. Embrace this digital detox journey and rediscover the happiness, fulfillment, and boundless possibilities that await beyond the screens. It’s not just a journey—it’s a renaissance of your life.
Ready to break free from screen addiction and embark on your digital detox journey? Share this article with your friends and family to inspire them to join you on the path to wellness. Let’s make a collective commitment to prioritize our well-being over screens. Together, we can create a healthier, more mindful digital world. Click the share button and be the catalyst for change today!
These resources offer deeper insights into the topics of screen addiction, mindfulness, digital detox, and overall well-being, supplying valuable guidance and strategies for those looking to make positive changes in their digital habits and lifestyle.
