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Although food journals have been around for a while, there are many ways to apply this concept to the modern age. So if you do not want to keep a physical journal, there are many apps that allow you to log your food, water, and exercise intake effortlessly. On top of showing you what is not working (those office sweets, maybe?), it can also show you what is working (when you choose a healthy dinner over takeout).

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If you are going to start logging your food, it may be beneficial to stop categorizing food as good or bad, and instead, use your log as data you can use to inform your decisions.

For example, substitute, “I had a doughnut for breakfast, why did I do that?” for, “Ok, so I had a doughnut, which almost entirely contains empty calories from sugar. But now, I can balance that out by eating a lunch that has a good variety of vegetables and protein to stabilize my blood sugar.”

There are many benefits to using a food journal, but they are not for everyone. If you recognize yourself as someone who may find tracking what you eat can trigger an obsessive mindset or bring back memories of a past eating disorder or disordered eating behaviors, food tracking may not be the healthiest option. If this is the case, your best option may be to work with a professional dietitian to identify other, healthy ways of reaching your goals.

How To Use a Food Journal

Regardless of the method you use to track your food, the most important aspect to guarantee your success is making sure you incorporate it into your everyday routine.

On top of convenient apps or the physicality of a journal and pen, even a notes section on your phone or a Google doc will do the trick. Find what works for you.

As far as recording, many people find recording what they eat right after or before they eat works best. Others find recording at the end of the day will work for them. As long as you remain consistent, a food journal will work.

Whatever your tracking method of choice, make sure it is realistic, healthy, and works with, not against your lifestyle.

Are you sick and exhausted from being unproductive and sluggish at work? Do you need help finding time for exercise outside of your busy schedule? Well, you’re not alone because many spend most of their day sitting at a desk, staring at a screen.

However, there are plenty of ways to burn calories at work without leaving your desk. Incorporating simple exercises, diet hacks, and lifestyle changes can boost your energy levels, mood, and health at the same time.

This guide will provide all the necessary tips and tricks to burn calories at your desk. You can have ideas about different exercises you can easily integrate into your daily routine here.

1. Why It’s Important To Burn Calories

Burning calories is beneficial for maintaining a healthy and active lifestyle. It not only helps you shed unwanted pounds and keep your weight in check. So, you have to burn them to keep yourself in good health. You can go for a walk during your lunch break, take a yoga class after work, or add chair exercises into your daily routine.

2. 10 Exercises to Burn Calories at Your Desk

Sitting at a desk for long periods can harm your health, but thankfully, you can do many simple exercises to burn calories. Here are some great activities you can do at your desk to keep yourself fit and energized:

2.1. Chair Squats

Chair squats help strengthen the muscles in your legs and tone your glutes.

Steps to Do:

• Stand in front of your chair and slowly lower your hips until you’re almost sitting on the chair.
• Recover your standing position by slowly rising.
• Repeat this movement for several reps to work your legs and glutes.

2.2. Desk Push-ups

Desk push-ups work your chest, shoulders, and triceps.

Steps to Do:

• Stand 1 meter away beside the edge of your desk (if it is strong enough) with your palms shoulder-width apart.
• Palms resting on the table, body leaning towards the table and weight is on both palms.
• Lower your torso, weight on the hands then push back to the starting position.
• Repeat the process with extreme caution and attentiveness.

2.3. Seated Leg Raises

Seated leg raises target your quads and hip flexors.

Steps to Do:

• Sit upright in your chair and extend one leg in front of you.
• Hold for a short while, then gradually bring it back down.
• Repeat with the other leg.

2.4. Desk Dips

Desk dips work your triceps and shoulders.

Steps to Do:

• First, you must sit on the edge of your chair with your hands gripping the edge on either side of your hips. Make sure your chair has the solid support of a wall or something else.
• Step your feet apart until your legs are 90 degrees bent.
• Lower your hips towards the ground, bend your elbows, weight on the hands and push back up to the starting position.

2.5. Standing Calves Raises

This exercise targets your calves and can help in better circulation in your lower legs.

Steps to Do:

• Stand with your feet hip-width apart, holding onto the back of your chair for balance.
• Lift your feet off the ground and stand up straight.
• Hold for a few seconds before bringing your feet down.

2.6. Walking Meetings

Walking meetings help you burn calories and improve circulation.

Steps to Do:

• Schedule an appointment with your colleague outside instead of in the conference room.
• Walk side by side while discussing your agenda.
• Take notes on your phone or a notepad to track essential points.

2.7. Desk Cycling

Photo Credit: @treadmilloutlet

Desk cycling helps you burn calories and boosts cardiovascular health.

Steps to Do:

• Pedal while you work, aiming for a moderate pace. Place the cycle under your desk and adjust the height and resistance to your preference.
• Take breaks to stretch your legs and adjust your posture.

2.8. Neck & Shoulder Stretch

Neck and shoulder stretch help relieve tension and enhance the range of motion.

Steps to Do:

• As you sit up straight and tilt your head to the left or right, you will feel a stretch along either side of your neck.
• Roll your shoulders forward and backward, feeling the tension release in your upper back and neck.
• Repeat on the opposite side after holding for a short while.

2.9. Wrist and Finger Stretch

Wrist and finger stretches help prevent hand and wrist pain.

Steps to Do:

• Hold your arm out before you and flex your wrist up and down.
• Spread your fingers wide and slowly make a fist.
• Feel a stretch in your hand and forearm muscles

2.10. Leg Stretches

Leg stretches help relieve tension and provide more flexibility.

Steps to Do:

• Relax, sit on the edge of your chair, and extend one leg out in front of you.
• Flexing your foot towards your body.
• Hold for a short while, then switch to the other limb.
• Try seated hamstring stretches by placing one foot on your chair and reaching forward with both hands toward your toes.

3. How Do You Make Your Walkstation/Treadmill Desk?

A walkstation or treadmill desk can be a great option to make your workday more active. Not only does it allow you to get some exercise while working, but it can also boost your productivity and energy levels.

To get started, you will need a sturdy desk that can easily bear your burden or weight. Most people prefer an adjustable standing desk that can be raised or lowered to accommodate their height.

Next, you need a treadmill that can fit under your desk or table. There are many options, and you can choose the one that fits perfectly. Ideally, you should aim for at least two horsepower and a maximum speed of 8 miles per hour.

After making these things ready, put them together. Place the treadmill under the desk and align it with the desktop’s front edge.

4. Ways to Burn Calories at Your Desk

4.1. Stability Ball

Sitting on a stability ball instead of a chair can help you get balance and core strength. Plus, it’s a fun and unique way to stay active at your desk.

4.2. Take the Stairs

If your office is in a multi-story building, take the stairs instead of the elevator. As you climb stairs, your heart rate increases, and calories are burned.

4.3. Stay Hydrated

Staying hydrated throughout the day can help you stay alert and energized. Plus, it can help prevent snacking and overeating.

4.4. Meal Prep

Taking the time to meal prep can help ensure you eat healthy, nutritious meals throughout the week.

4.5. Keep Yourself More Active

Being active makes you feel better and healthier. That is why try to be more active rather than sitting for long sedentary hours because long sitting badly affects your physical posture, core, and natural health of your body organs.

5. FAQs

5.1. What Are the Benefits of Standing Desks At Work?

Using a standing desk boosts your well-being by reducing the time spent sitting. It can support physical activity, leading to better posture, increased calorie burn, and reduced risk of specific health problems such as diabetes and cardiac disease.

5.2. How Long Can You Work At A Standing Desk?

It is generally recommended to start with shorter standing periods and gradually increase to 2-3 hours daily.

5.3. Am I Burning Calories At A Desk Job?

Yes, you burn calories while working at a desk job, but the amount is typically meager compared to physical activities. Simple movements such as fidgeting, standing up, or walking to the printer can increase calorie burn slightly.

5.4. What Is The Healthiest Way To Sit At A Desk?

The healthiest ways to sit at a desk include sitting with your feet flat on the ground and your hips and knees at 90-degree angles. Your lower back should be supported by the chair’s lumbar support or cushions. At the same time, your computer screen should be at eye level to avoid neck strain.

6. Conclusion

It is possible to burn calories and stay active while working at your desk. All the above exercises like chair squats, desk push-ups, and leg stretches can help you achieve your fitness goals. They will improve your health and boost your productivity for your desired working capacity.

Adding a healthy diet and lifestyle changes such as taking breaks to stretch, staying hydrated, and being active can further enhance your health. Every little bit counts. Try to start small, stay consistent, and prioritize your health to achieve a happier and healthier you.

Steadily moving to the rhythm of a pounding heart, walking from one step to another depicts the power in exercise. Beyond the aim for physical beauty, the everyday workout is a springboard towards an outstanding and full-scale performance breaking through each man’s mind, body, and soul.
In this exercise-boosting walk, look at it as not just a routine but a dynamic mixture that will unlock the hidden potential present. Regarding various advantages, you must pay close attention to regular exercise; the three-time multiplier is in its favor.
Also, let us examine some benefits of gym exercises like muscles, backup mechanical considerations, and underlying sturdiness. These marvels help turn into an impressive hard-core body exerciser we need so much today to be healthy inside out. Finally Latest

Benefits of Regular Exercise: A Well-Being Trifecta

Think of exercise as a magic wand that makes you healthy and helps wonders for your brain and mood. Routine workouts can be considered a triple threat, providing benefits to your body and mind while bestowing upon you that most delightful of feelings — happiness
It is not simply a case of relocation but rather enabling the birth of healthier and happier you. Hence, we’re heading straight into the modest yet beneficial trio of all-around well-being effects that exercising daily bestows on one’s life.
Sometimes, students face it rough with demanding assignments and pressing deadlines. These encounters can hinder you from fully enjoying your exercises. To avoid such pressures, you can pay for essay and let experts do it for you. Learn from them and hone your writing prowess to save time for other errands when pressed with academic obligations.

Physical Prowess

Habitual training builds force, flexibility, and resistance, pillars of a strong body. Even from a morning run that pumps blood in the heart to reps of weightlifting, the cycle gives form to its body’s resilience and vigor.

Cognitive Clarity

In a world beyond physical, exercise is a mind tonic. It triggers endorphin release, resulting in a good mental state. Greater flow of oxygen to the brain sharpens focus, improves recall, and is a powerful stress buster, improving mental health.

Emotional Equilibrium

To be quick, accept the hug of exercise because it is a haven for preventing stress and achieving emotional balance. Dopamine is released when they are given a reason to move, and this reflects on moods as they launch serotonin, which controls positivity levels in the brain and helps combat anxiety or depression. Workouts become an actual ritual of transformative character that contributes to emotional resilience.

The Benefits of Gym Exercise: Sculptor in Success

You must be keen when working in the gym to achieve the best results. Here are professional tips to ensure your path to physical, mental, and emotional wellness is sure.
Equipment Variety
The various gyms offer different varieties of special types of machines fit for diverse workout situations. With equipment that ranges from cardio machines to free weights, the range guarantees you can embrace fitness regimes in various ways depending on multiple goals but still ensures comprehensive and interesting workout sessions.

Professional Guidance

The gym setting becomes filled with professional leadership. This can be assessed by trained fitness specialists who may provide personal advice and supervise your use of equipment. This specialized knowledge guarantees the effective and safe execution of your workout.

Community Motivation

The gym is a social environment, encouraging team spirit and determination to strive. When you see others pursuing their fitness journey, having such a climate motivates you to push your limits and go beyond in the performance.

12 Tips to Make Your Physical Fitness Journey a High-Flying One

Whatever fitness journey you embark on, embrace these tips to increase the effectiveness of exercise. They will serve as your faithful trail guide.
It is not a simple motion journey; it’s an active ascent that opens up the full potential. Every tip paves your way to success in this voyage and helps you scale higher in health.

Set Clear Goals

Set specific, measurable, and achievable goals to formulate a path toward achieving your exercise routine. This also reminds learners who wish to attain their academic goals. The best way to get there is to set SMART goals. Relying on experts for help is one of the strategic ways to meet your goals. However, ensure you find reliable services for your task. Payforessay review can provide insight into ideal establishments to trust with your work.

Warm-Up Adequately

Concentrate on dynamic warm-up activities. These exercises mobilize muscles and joints to increase flexibility while minimizing injury risk.

Hydrate Mindfully

Maintain your hydration level because proper water intake helps the body function normally and keeps a person at top performance for greater absorption.

Diversify Your Routine

Wear a variety of exercises into your routine, doing various activities to challenge your deeps and avoid boredom.

Prioritize Recovery

Offer some time to recover after intensive physical activities to prevent exhaustion and enable muscle recovery.

Ensure Proper Nutrition

The body needs a balanced diet rich in nutrients, enriching itself with the necessary energy for maintaining health.

Incorporate Strength Training

Include strength training exercises that boost muscle mass, increase metabolism rate, and improve general body stamina.

Optimize Restorative Sleep

Give priority to good sleep because the quality of rest is an essential factor in muscle recovery, regulation of hormones, and cognition.

Listen to Your Body

Listen to the body signals and change your workout intensity according to how you feel physically.

Invest in Quality Workout Apparel

For movement to be easy and pain-free during workouts, comfortable wear should highly support mobility performance.

Track and Celebrate Progress

Track your improvement routinely, with pauses and victories awarded along the way. Accomplishment tracking is a motivational force promoting adherence to your fitness path.
Raising exercise performance in response to such goals is not only a physical challenge. It is integrated with mental resilience, emotional balance, and physical health. While gradually implementing the tips in your habits, treat every step as a small but important stride toward realizing all you can be. The trip goes beyond the gymnasium; it is a trek steeped in determination, consolidation, and desire to augment all aspects of your being.

Improved fitness and weight loss aren’t the only benefits strength training has to offer. David Wiener, Training Specialist at Freeletics reveals 6 other benefits everyone should know about

By now, most people are aware that incorporating strength training into your workout routine is probably a good idea.

We know that weight training is a great way to manage your weight and gain lean muscle, which increases your metabolic rate or simply put the number of calories your body burns at rest.

strength training offers a myriad of benefits in addition to this

But, strength training offers a myriad of benefits in addition to this. From making you stronger to improving your posture and even boosting your mood.

Healthista spoke to, Training Specialist at AI-based fitness and lifestyle coaching app Freeletics David Wiener, who reveals 6 benefits of strength training everyone should know about…

#1 Strength training can help to improve your mood

There is evidence to show that exercising makes the brain feel happy.

Movement triggers the release of feel-good hormones such as dopamine and serotonin which can lift your mood, intensify your drive, and make you feel more positive in general.

This, in turn, may mean you’re more likely to try new things, lift heavier weights, or push yourself a little bit harder.

In addition, research has shown that smiling during your workout can, whether you’re happy or not, push you to do better and lift heavier.

READ MORE: Take your sports performance to the next level with these 6 foods

#2 Strength training can correct poor posture

The right resistance training programme has the capacity to help you improve your posture and correct muscular imbalances.

Bad posture is often the result of some muscles being too tight while the opposite muscle is too weak, which can lead to slouching and aches and pains.

By strengthening the right (weak) muscle and stretching the too tight muscle, you can reduce the risk of injury and stand taller.

Good posture also helps your internal organs to align well

Research also shows that poor posture negatively affects your ability to breathe deeply and fill your lungs. Slouching shortens the muscles at the front of your body and reduces your ability to breathe in fully.

Standing up tall may improve your ability to bring in oxygen by as much as 30 per cent. Good posture also helps your internal organs to align well, which results in less compression on your stomach, intestines, and liver, facilitating the free flow of food and digestive juices.

A slouched posture inhibits the normal activity of your gastrointestinal system, which makes you vulnerable to digestive complaints such as conspiration and acid reflux (heartburn).

#3 Strength training can increase mobility and flexibility

Strength training, flexibility, and mobility are inextricably linked, with both flexibility and mobility helping you to maintain proper exercise techniques which can help you to reach your full range of motion and properly target muscle groups to build strength.

With stronger muscles, you can then perform more complex movements and build even more strength and explosiveness.

For maximum gains when it comes to flexibility and mobility, strength training should be paired with a dynamic warm up to prepare muscles pre-workout and a static stretching cool down to lengthen muscles post-workout.

Warming up and cooling down properly can also help to prevent injury.

READ MORE: 10 menopause symptoms myths debunked

#4 Strength training can push you out of your comfort zone

While strength training can be done through bodyweight-only exercises, if you are interested in going the extra mile and pushing yourself further, lifting weights can also be a great option.

Beginners should pick up weights that can be maintained for the whole duration of their workout and work up to heavier weights as they get stronger and fitter.

know your physical limits and listen to your body

If you’re keen to push yourself out of your comfort zone and progress, it’s important to know your physical limits and listen to your body to reduce the risk of injury which can hamper your long-term progress.

#5 Strength training will help you to focus on form

Form is incredibly important, especially if you are lifting weights. Proper form will ensure that you avoid injury and get the most from each exercise, so definitely pay attention to your technique when training.

If you’re unsure or trying a new move, watch video tutorials of the exercises before you attempt them. You could also try filming yourself or trialing the exercise in front of a mirror to make sure your form is correct throughout.

Finally, if something doesn’t feel right, or you feel pain in muscle groups you’re not working, stop.

READ MORE: Tired all the time? 5 energy-boosting tips to help you get more from your day

#6 Strength training means you have to prioritise rest and recovery

When lifting weights, be sure to give yourself plenty of time for rest and recovery. The process for muscle building includes progressive overload, muscle damage, repair, and new growth.

In order to ensure that this cycle occurs, it is advisable to take rest days in between intense training sessions. This provides a ‘window’ in which the body can replenish itself and build even stronger muscles.

advisable to take rest days in between intense training sessions

We all know the uncomfortable feeling of those oh-so-annoying DOMS (delayed onset muscle soreness).

When we work out, we make tiny tears in our muscles, these muscles then reset, develop, grow and strengthen but we have to allow recovery time for that process to happen.

To lessen the likeliness of DOMS, its important to stretch out the muscles that have been used and be sure to prioritise rest and recovery in order to avoid injury.

For a strength training programme which really gets results, try Freeletics, Europe’s number 1 fitness app, which creates hyper-personalised fitness plans to help you reach your goals.

From weightlifting, running, and bodyweight-only training plans, Freeletics takes the stress out of planning and maintaining a training regime and scheduling rest days.

Not only this, but the app also has tutorial videos of each exercise to make sure your technique is on point.

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Muscle loss in the arms can significantly impact quality of life. Everyday activities such as carrying groceries, cleaning, or reaching for objects on high shelves become more challenging without adequate arm strength. Therefore, it is crucial to address muscle loss in the arms to maintain functionality and independence as we age.

The Benefits of Light Weight and High Reps

When it comes to arm exercises for individuals over 50, it is important to focus on a different approach than that of younger individuals. As such most PTs suggest, lifting light weights for high reps can be just as effective in building strong arms after 50. This approach minimizes strain on the joints, reduces the risk of injury, and allows for a more sustainable and enjoyable workout routine.

The Basics of Hypertrophy and Mind/Muscle Connection

Before diving into the specific exercises, it is important to understand the fundamental principles of muscle growth. Hypertrophy refers to the process of causing microscopic damage to the muscle fibers, allowing them to heal and grow stronger. To achieve hypertrophy, it is crucial to take the muscles to complete exhaustion during each workout session. This can be achieved by maintaining a strong mind/muscle connection and focusing on the tension within the targeted muscles.

The Ultimate Arm Workout Routine

Now that we have established the importance of arm strength and the benefits of light weights and high reps, let’s explore the ultimate arm workout routine for individuals over 50. This routine focuses on the biceps, triceps, and forearms, ensuring a well-rounded and effective arm workout. Remember to start with a weight that allows for 8-12 clean reps per set and gradually increase the resistance as you progress.

Biceps Exercises

1. Alternating Dumbbell Biceps Curl

• Sit on a bench with a dumbbell in each hand, arms fully extended.
• Keeping your back straight and core engaged, curl one dumbbell towards your shoulder while keeping the other arm extended.
• Lower the dumbbell back to the starting position and repeat on the other side.
• Aim for 3-5 sets of 8-12 reps per set.

2. Hammer Curls with Dumbbells

• Stand tall with a dumbbell in each hand, palms facing your body.
• Keeping your elbows close to your sides, curl the dumbbells towards your shoulders.
• Lower the dumbbells back to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

3. Concentration Curls

• Sit on a bench with a dumbbell in one hand, resting your elbow on the inside of your thigh.
• Fully extend your arm and curl the dumbbell towards your shoulder, focusing on the tension in your biceps.
• Lower the dumbbell back to the starting position and repeat on the other side.
• Aim for 3-5 sets of 8-12 reps per set.

Triceps Exercises

4. Triceps Pushdown with Resistance Band

• Attach a resistance band to a sturdy anchor point above your head.
• Grip the band with both hands, palms facing down, and your elbows bent at a 90-degree angle.
• Extend your arms downward, fully engaging your triceps.
• Return to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

5. Close Grip Bench Press

• Lie on a flat bench with your feet flat on the floor and a barbell positioned above your chest.
• Grip the barbell with your hands shoulder-width apart, palms facing your feet.
• Lower the barbell towards your chest, keeping your elbows close to your body.
• Press the barbell back up to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

6. Triceps Dips

• Position yourself between parallel bars or use a sturdy chair or bench.
• Place your hands on the bars or the edge of the chair, fingers facing forward.
• Lower your body by bending your elbows, keeping your back close to the bars.
• Push yourself back up to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

Forearm Exercises

7. Wrist Curls

• Sit on a bench with a dumbbell in each hand, palms facing up.
• Rest your forearms on your thighs with your wrists hanging over your knees.
• Curl the dumbbells towards your forearms, focusing on the tension in your forearms.
• Lower the dumbbells back to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

8. Wrist Extensions

• Sit on a bench with a dumbbell in each hand, palms facing down.
• Rest your forearms on your thighs with your wrists hanging over your knees.
• Extend your wrists, lifting the dumbbells towards your forearms.
• Lower the dumbbells back to the starting position and repeat for the desired number of reps.
• Aim for 3-5 sets of 8-12 reps per set.

Additional Tips for Building Strong Arms After 50

• Proper Nutrition: To support muscle growth and recovery, it is important to maintain a balanced diet rich in protein and other essential nutrients. Consider incorporating a quality protein shake and creatine supplementation to enhance muscle building.
• Rest and Recovery: Allow your muscles ample time to recover between workouts. Aim for at least 48 hours of rest before targeting the same muscle group again.
• Gradual Progression: As you become more comfortable with the exercises, gradually increase the weight or resistance to continue challenging your muscles.
• Form and Technique: Focus on maintaining proper form and technique throughout each exercise to maximize the effectiveness and minimize the risk of injury.
• Consistency: Consistency is key when it comes to building strong arms. Aim to perform the arm workout routine at least once a week to see optimal results.

Remember, building strong arms after 50 is achievable with the right approach and consistent effort. By following the exercises and tips outlined in this guide, you can defy age and enjoy the benefits of strong and toned arms.

When it comes to exercise selection, the world of fitness offers a seemingly endless array of options. Whether you’re designing a workout for the first time or have been on a fitness journey for a while, the choices can be overwhelming. The burning question is, which exercises are the right ones for you? The answer is simple but transformative: personalized exercise selection.

Customizing your exercise choices for your workouts can be a game-changer in your fitness journey. It’s not about one-size-fits-all routines; it’s about tailoring your workouts to your unique needs, goals, and abilities. In this article, we’ll delve into some essential frameworks for exercise selection, that will empower you to design workouts that truly serve you and elevate your fitness coaching game.

Framework #1: Assess Don’t Guess

Assessment is the foundation for intelligent exercise selection. It’s essential to understand your own movement patterns, strengths, and limitations. Don’t guess or assume which exercises are suitable for you. Instead, take a systematic approach. You can use the OPEX Move assessment as a guide, which provides valuable insights into your individual needs and abilities.

Framework #2: Contraction Progression

Contraction types play a significant role in exercise selection. Depending on your training age and abilities, some contraction types may be more suitable than others. We categorize contractions into three types: Motor Control, Strength Endurance, and Max Contractions. Contraction progression guides you in choosing exercises that match your specific training age, whether that’s Beginner, Intermediate, or Advanced. 

• Motor Control = Beginner – Advanced

• Strength Endurance = Intermediate – Advanced

• Max Contractions = Advanced

Download this free program to see how to design training programs that develop motor control. 

Framework #3: Exercise Intention

Finally, exercise intention is all about setting clear objectives for each exercise. Before adding an exercise to your routine, define its purpose: Is it to learn a new movement pattern, grow muscle or muscle endurance, or express maximum strength. This framework ensures that your workouts have a clear focus and are aligned with specific fitness goals.

Decision-Making Process

When personalizing your exercise selection, it’s crucial to ask yourself a few key questions:

• What movements is my client capable of, and where do they face limitations?

• What contraction types should I incorporate to support their fitness goals?

• What is the intention behind the workout, and how can exercise selection serve this purpose?

Let’s put these frameworks into practice with some examples:

Exercise Selection: Squat

The squat is a fundamental exercise that involves hip and knee flexion. It’s an essential movement pattern you use in your daily life, whether it’s sitting down, getting up, or picking up objects from the ground. To personalize this exercise, consider your exercise intention. Are you looking to learn the proper squat form, grow your strength, or express your current abilities? Choose variations such as the goblet squat, cable cyclist squat, or traditional back squat based on your intention.

Exercise Selection: Bend

The bend pattern, involving hip flexion to extension, is crucial for daily activities like picking objects off the ground. Customizing this exercise involves selecting movements that enhance your bend pattern. For learning and building resilience, include exercises like the single-leg Romanian deadlift or the Romanian deadlift. If your intention is to express your strength, incorporate the traditional deadlift.

Exercise Selection: Lunge

The lunge pattern is highly functional, mirroring activities like walking, climbing stairs, and lunging forward. Personalize this exercise by selecting movements like the unloaded rear foot elevated split squat, dumbbell front foot elevated split squat, or dumbbell rear foot elevated split squat, depending on your intention. 

Exercise Selection: Push

Push exercises are essential for daily activities like pushing objects away from your center of gravity. For learning, growing, or expressing your abilities, consider exercises like the scapular push-up, dumbbell bench press, or strict press.

Exercise Selection: Pull

The pull pattern involves bringing objects closer to your center of gravity, and it’s essential for various daily tasks. Choose exercises that match your intention, such as the dumbbell prone row, seated lat pulldown, or weighted pull-up.

Exercise Selection: Core

Core exercises target your abdomen and obliques, which are crucial for activities that require bracing, twisting, or sitting up from a supine position. Personalize your core exercises with movements like the dead bug crunch, cable crunch, or front squat, based on your learning, growth, or expression goals.

Conclusion

Personalized exercise selection is the key to unlocking the full potential of your clients’ fitness journeys. By applying these essential frameworks, you can tailor workouts to their unique needs and goals. With intelligent assessment, contraction-specific exercises, and clear exercise intentions, you’ll design workouts that are not only effective but also enjoyable. Customized exercise selection isn’t just about working out; it’s about working out with purpose and intention for lasting results.

Fitness for older adults is crucial for maintaining overall health, mobility, and independence. Before starting any exercise program, it’s essential for older adults to consult with a healthcare professional, especially if they have pre-existing health conditions. Here’s a general fitness guide for older adults.

1. Cardiovascular Exercise

Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity exercise.

Low-impact activities like walking, swimming, stationary cycling, and water aerobics are gentle on the joints.

Break it into shorter sessions if needed.

2. Strength Training

Include strength training exercises at least two days a week, targeting major muscle groups.

Use light weights, resistance bands, or bodyweight exercises.

Focus on functional movements like squats, lunges, and modified push-ups.

3. Flexibility and Mobility

Stretch major muscle groups regularly to maintain flexibility.

Gentle activities like yoga or tai chi can improve balance and flexibility.

4. Balance Training

Perform exercises that enhance balance, such as heel-to-toe walks, standing on one leg, or using balance aids like a chair.

Balance training is crucial for fall prevention.

5. Joint Health

Include exercises that promote joint health, such as low-impact activities and range-of-motion exercises.

Aquatic exercise can be beneficial for joint mobility.

6. Functional Fitness

Incorporate exercises that mimic daily activities, like sit-to-stand movements or stepping up onto a low platform.

Functional fitness helps maintain independence in daily tasks.

7. Low-Impact Activities

Choose exercises that are easy on the joints to reduce the risk of injury.

Activities like swimming, cycling, or using an elliptical machine are low-impact.

8. Mind-Body Activities

Engage in activities that promote mental well-being, such as meditation, deep breathing exercises, or gentle yoga.

9. Social Engagement

Join group classes or activities to stay socially connected and motivated.

Many communities offer senior fitness classes or walking groups.

10. Proper Warm-Up and Cool Down

Prioritize a proper warm-up before exercise and a cool down afterward to prevent injury and promote flexibility.

11. Hydration

Stay well-hydrated, especially during exercise.

Dehydration can affect energy levels and overall well-being.

12. Regular Health Check-ups

Schedule regular check-ups with healthcare professionals to monitor overall health and address any concerns.

13. Adaptations and Modifications

Be willing to adapt and modify exercises based on individual needs and limitations.

Listen to your body and make adjustments accordingly.

14. Consistency

Establish a consistent exercise routine, gradually increasing intensity and duration as tolerated.

Consistency is key to reaping the long-term benefits of exercise.

!!! the goal is to find activities that are enjoyable, safe, and sustainable. Regular physical activity can contribute significantly to the overall well-being and quality of life for older adults.

The Assault Bike ProX is one of the best cardio machines currently offered, as it provides a full-body, low-impact workout that can still be high-intensity. Popular in the CrossFit community, this fan bike consists of a belt-driven system and a heavy-duty steel frame, making it a great tool to build both endurance and strength. 

Here at Breaking Muscle, our experts include athletes, strength and conditioning coaches, and certified personal trainers who are intimately familiar with this fan bike. We put it through hours of strenuous cardio workouts to see if it could take on the challenge. In this Assault Fitness AssaultBike Pro X review, we’ll highlight our results, how well the bike ranked in testing, and how it compares to other fan bikes. 

Key Takeaways

• The Assault Bike ProX is a great choice of cardio equipment for those who want a total-body workout. This fan bike, also termed an air bike, requires you to engage in full-body exercise using both the handlebars and bike pedals to generate movement through a belt-driven system.
• The LCD monitor tracks stats such as calories, distance, speed, watts, and RPM, all of which can help you understand energy output.
• The Assault Fitness App, which you can access through your phone and connect to the bike’s Bluetooth-enabled console, allows you to take part in virtual and instructor-led programming.

Assault Fitness AssaultBike ProX Pros

• The AssaultBike Pro X features a smooth belt-driven system to keep the workout efficient and quieter than chain-driven fan bikes. This makes it a great piece of equipment for a home gym, where limiting noise can ensure your workouts aren’t a nuisance to your roommates or family members.
• With 11 height settings and six front-to-back settings for adjustments, the seat can move upward, downward, forward, and backward to help accommodate your body proportions.
• Made of a heavy-duty steel frame that makes it pretty stable for exercise, the AssaultBike ProX has a weight capacity of 330 pounds, so even heavier athletes can safely use it.

Assault Fitness AssaultBike ProX Cons

• Running at $899 at the time of this writing, it’s relatively expensive and may be out of reach for those with tight budgets. In comparison, the AssaultBike Classic and the Titan Fan Bike are both around $699. 
• The Assault Fitness App, although interactive and a step up from other brands, has been termed “glitchy” through the many reviews at the Apple store. As such, it only has a a 2.1 out of 5 star rating.
• The ProX has a large footprint, especially compared to the AssaultBike Elite. The ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Elite is 50.95 inches long, 23.34 inches wide, and 50 inches high. Depending on your home gym setup, the Pro X may take up too much room and prevent you from doing workouts off the bike safely.

Assault Fitness AssaultBike ProX Rating

At Breaking Muscle, we know exercise equipment. We have a product testing team that has put hundreds of machines through the wringer, using them for everything from gentle warm-ups to high-intensity interval training (HIIT) workouts. Many of our staff members are home gym owners themselves and use these products nearly every day.

With the knowledge we’ve gained over the years, we created a proprietary scoring system that we used to rank the AssaultBike ProX in various categories. Not only did we evaluate how the bike performed on its own, but we also compared it with nearly 30 other exercise bikes to see how it stacked up against the competition.

Factor	Rating (out of 5)
Price	4
Materials, build, and construction	5
Delivery and asssembly	5
Performance	4
Included workouts	3
Heart rate monitor	4
Display and stats tracking	5
Conveniences	4
Workout app and subscriptions	4
Bluetooth connectivity	5
Noise level	4
Portability	4
Warranty	5

Assault Fitness AssaultBike ProX Overview

From the founders of the AssaultRunner (one of the best treadmills to train with), the Assault Bike ProX is made with a heavy-duty steel frame finished in a black powder coat that helps keep it corrosion-resistant and capable of standing the test of time. It is a top-tier fan bike that can provide a brutal workout for any athlete.

In addition to its tough and durable frame, it incorporates a belt-driven system for a quiet, smooth training experience. It also requires less upkeep than chain-driven systems, which should come as a relief to busy individuals who can’t be bothered with complicated maintenance protocols.

Assault Fitness AssaultBike ProX In-Depth Review

Price

At the time of writing, the Assault Bike ProX costs $899. Fortunately, there is also an option to finance it at around $82 a month through Affirm. For comparison, the Assault Bike ProX is more expensive than the AssaultBike Classic at $699 but cheaper than the Concept2 BikeErg, which costs around $1,100. 

The Assault Bike ProX also provides free shipping, which is a big deal for equipment this size. Buying an air bike from another brand could set you back another $100 in shipping costs.

All of the above considered, we’ve rated this bike 4 out of 5 stars for its shipping rate, finance options, and value.

Materials, Build, and Construction Quality

The Assault Bike ProX weighs 125 pounds, has a max user weight of 330 pounds, and boasts a heavy-duty steel frame with a corrosion-resistant black powder coating finish.  We love this type of frame and finish because it means less maintenance over time. 

It’s also similar to what you would see with the Rogue Echo Bike, which has a black powder coating and almost looks like it was built from scraps of a heavy-duty squat rack! But the Assault Bike ProX isn’t as bulky as the Rogue Echo Bike, making it more compatible with small spaces, which our product testers enjoyed. For comparison, the ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Echo Bike is 55 inches long, 29.5 inches wide, and 52.25 inches high.

The Assault Bike ProX provides a wide padded seat that can adjust to 11 different heights and six different directions either forward or backward. These adjustments were the same on the Assault Bike Pro, which the ProX replaces. The rubber handles on the ProX help you maintain your grip and keep your hands comfortable throughout the workout as well. 

This fan bike also comes with footpegs at the base of the handlebars for you to place your feet. This gives you the option to do an upper body-only workout, which is great for injury recovery or arm day. 

Based on the quality and construction of the Assault Bike ProX, we rated it 5 out of 5 stars. 

Delivery and Assembly

We gave the AssaultBike Pro X 5 out of 5 stars for delivery and assembly because of how straightforward it was to build. The bikes arrived at our testing facility 75 percent built, so all we had to do was attach the LCD console, pedals, handlebars, seat post, and saddle. Assault Fitness provides all the tools needed to build your air bike, and it should take roughly 35 to 45 minutes.

Performance

When testing the Assault Bike ProX, we noticed a smoother and quieter ride than what we’ve experienced with other air bikes, like the Titan Fan Bike or the AssaultBike Classic. This is predominantly thanks to the belt-driven system. A belt-driven system requires less maintenance than a chain-driven system, but it is also harder to use. When you pedal, the steel fan wheel generates resistance based on your effort. The harder you pedal, the more resistance is applied. 

However, once you stop pedaling, the fan wheel will stop moving, requiring more effort to get it started again. This might be tough if you’re not prepared for a high-intensity workout. Due to this, we gave the Assault Bike ProX a 4 out of 5-star rating for performance. 

Included Workouts

The Assault Bike ProX’s LCD monitor provides seven built-in training programs and a competition mode for those ready to take on the challenge. Through the Assault Fitness App, which we’ll review below, there is also an option to follow instructor-led programs or create customized workouts.

All in all, we give it a 3 out of 5 star rating in this category. The included workouts aren’t as robust as what you’d see in a more interactive bike like the Peloton. However, we do appreciate having them and think they can be valuable for people who may not know where to start.

Heart Rate Monitoring

While the AssaultBike Classic was only compatible with the Polar T34 heart rate chest strap, the Assault Bike ProX is compatible with other brands, like Garmin. You can link a heart rate monitor through the bike’s Bluetooth features. However, you need to purchase a compatible one separately, which is why we only rated it 4 out of 5 stars here (though to be fair, this is common for most exercise bikes). 

Display and Stat Tracking

The Assault Bike ProX comes with a five-inch by eight-inch monitor, which is a common size amongst other fan bikes. This high-quality LCD monitor is powered by four AA batteries, which Assault includes with your purchase. The console is great for tracking stats such as calories, distance, heart rate, speed, watts, and RPM. It also connects to the Assault Fitness App.

Our product testers loved that it could track power output in addition to distance and speed, which is a great measure of energy expenditure to quantify workout intensity. The Rogue Echo Bike monitor doesn’t provide feedback such as watts and RPM on its monitor, which gives the Assault Bike ProX the edge.

All things considered, we’ve given this bike 5 out of 5 stars for its display and tracking capabilities.

Conveniences

When testing the Assault Bike ProX, we noticed a ton of conveniences. First, the air bike requires no electric outlet, and we loved being able to use it anywhere. This feature is also a welcome benefit for commercial CrossFit gym owners, as you don’t have to worry about your members tripping over power cords.

Other conveniences include a device holder and a water bottle holder. Some fan bikes like the Titan Fan Bike also include these conveniences. Others, like the Rogue Echo Bike, don’t (though they are available to purchase separately). We always appreciate it when a brand throws in little extras like this. They allow you to have all your workout essentials within reach. Plus, you don’t have to worry about potentially placing multiple orders or paying extra shipping fees to get them.

Overall, our product testers rated the conveniences 4 out of 5 stars. The only reason we docked a point is that we wish the bike came with a wind guard to prevent cold air from blowing in our faces when training in a cold garage. There is one available on the Assault Fitness website, but you have to buy it separately for an additional $39.

Workout Apps and Subscription Options

The Assault Bike ProX is a part of the Assault Fitness line of exercise machines that operate using the Assault Fitness app. The app was one of our product testers’ favorite features.

Free to download from the App Store and Google Play, the Assault Fitness App provides you with a multitude of instructor-driven workouts. You can do these workouts on your own or compete against other athletes virtually. Many of the workouts also integrate other types of equipment, such as dumbbells and kettlebells, to help you get more well-rounded programming. 

While we enjoyed the app, we only gave it 4 out of 5 stars. As of this writing, it’s not available on the most recent version of Android. Athletes with newer Android phones may not be able to use it.

Bluetooth Connectivity

The Assault Bike ProX is Bluetooth-enabled. We don’t necessarily consider Bluetooth connectivity a standout feature, as dozens of cardio machines we’ve tested now come with it. But we’ve also tried inexpensive cardio equipment that doesn’t have this feature, and even Assault Fitness’s classic AssaultBike lacks Bluetooth capabilities. As such, we rated the ProX 5 out of 5 stars here.

Noise Level

When comparing other fan bikes we tested, the Assault Bike ProX generated less noise due to its belt-driven system. The belt-driven system operates more smoothly than chain-drive systems such as those on the Schwinn Airdyne. A noisier system can make it tough to perform workouts at home, especially if you train early in the morning or late at night when others are sleeping.

That said, no fan bike will be completely silent, so you should still expect some noise as air travels through the flywheel. Due to this, we give the noise level of the Assault Bike ProX 4 out of 5 stars.

Portability

The Assault Bike ProX offers some portability, thanks to two small transport wheels at the front. To move it, all you need to do is tilt it onto its wheels to help glide it across the floor. However, although it might be easy for some athletes to move this fan bike, others might struggle to relocate it because it weighs 125 pounds. Based on these findings, we give the portability of the Assault Bike ProX 4 out of 5 stars.  

Warranty

The Assault Bike ProX has a three-year non-wear parts warranty and a seven-year frame warranty. The three-year non-wear parts warranty doesn’t cover normal wear and tear on parts like the seat, pedals, and handle grips. This may seem like a drawback, but in our experience, this is common in warranties on other brands’ fan bikes. But the length of Assault’s warranty is longer compared to Rogue, who only offers a two-year warranty on their Echo Bike, and Titan, who only offers a one-year warranty on their fan bike. We gave the warranty of the Assault Bike ProX 5 out of 5 stars for this reason.

Assault Fitness AssaultBike ProX Specs

Overall Dimensions

The Assault Bike ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high. Compared to the classic AssaultBike, these dimensions are one to two inches bigger in each category. If you’re between the two, we definitely recommend measuring carefully to ensure you choose the one that will best fit your space.

Resistance

The Assault Bike ProX is a fan bike, meaning it builds resistance based on how much air you recruit in the fan wheel as you work. The harder you pedal, the more air resistance is applied, making your workout more challenging. 

In addition to air resistance, the ProX uses a belt-driven system, meaning it only operates when you begin to pedal. If you stop pedaling, the machine stops moving. This makes it harder to operate compared to a chair-driven system, like what you’d see with the AssaultBike Classic. 

Weight Capacity

The weight capacity of the Assault Bike ProX is 330 pounds. This is more than the Classic bike, which holds 300 pounds, but less than the Elite, which holds up to 350 pounds. 

Seat and Handlebar Adjustments

The Assault Bike ProX can accommodate most body sizes with 11 different height settings and six front-to-back settings. These adjustment levels are relatively standard based on what we’ve seen on other fan bikes. However, some competitors like the Rogue Echo Bike only have five front-to-back seat settings. 

Electrical Requirements

Because the Assault Bike ProX does not require an electrical outlet, you can transport it wherever you want to go —outdoors or indoors. The monitor, however, does require AA batteries to operate. 

Assault Fitness AssaultBike ProX vs. Echo Bike

At first glance, it seems the Assault Bike ProX and Rogue Echo Bike have many similarities. When you analyze them more closely, you’ll find that there are several key differences between the two. 

Below are the dimensions of both fan bikes:

	Assault Fitness AssaultBike Pro X	Rogue Echo Bike
Length	51.73 inches	55 inches
Width	24.52 inches	29.5 inches
Height	52.52 inches	52.25 inches
Weight	125 pounds	123 pounds
Materials	Black powder-coated, heavy-duty steel	Textured black powder coat, 2×3″, 1.2 x 3″, and 1.625 x 3.125″ steel

Even though the Rogue Echo Bike is bulkier in material and dimensions, it has the same 330-pound weight capacity as the AssaultBike ProX. Both of these fan bikes are also powered by movement, so no electrical outlet is needed. Further, weighing in at 123 and 125 pounds, respectively, the Rogue Echo Bike and the Assault Bike ProX are equally portable, especially given they both have wheels.

Finally, both products use belt-driven mechanics, providing a smooth and quiet riding experience. But the Assault Bike ProX gives more metrics on the monitor, such as watts and RPM. This feature alone could make or break your decision, depending on how important tracking is to your training.

Assault Fitness AssaultBike ProX Customer Reviews

The Assault Bike ProX comes in with a strong 4.6 out of 5-star rating on the Assault Fitness website. Many users claim that it is super easy to set up, requires low maintenance, and is a favorite piece of equipment in their home gyms. Customers also praise its sturdiness and its ability to handle a tough workout. 

One user mentioned that the left peg became loose during their workout. Another buyer mentioned that the Assault Bike ProX was very noisy and didn’t think it was as stable as other reviews might suggest — note, however, that complaints like this are in the minority.

Final Verdict: Is the Assault Fitness AssaultBike ProX Worth It?

After extensive research and testing of the Assault Bike ProX, we can say that this air bike is worth it. Made with a heavy-duty steel frame finished in a black powder coat, it can take on the toughest workouts. It’s ideal for anyone looking for a full-body, high-intensity interval training machine for improving both endurance and strength. 

The smoother and quieter experience you get with the Assault Bike ProX is thanks to the belt-driven system integrated into the design. Although this system might require more effort to operate, this bike can still be a great purchase for everyone from CrossFitters to health and fitness enthusiasts.

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