With temperatures rising, it can be hard to continue making your workout routine a priority while also safely beating the heat. The average temperature in the United States in the summer of 2020 was record-breaking. In fact, that summer was the fourth hottest and in the driest one-third of all summers in the historical record, according to the National Oceanic and Atmospheric Administration. This summer has been no different, with above-average warmth that has been record-breaking in some areas of the U.S. including the Southeast and Southwest (NOAA, 2022). With temperatures on the rise, it’s important to think about safety while also prioritizing physical fitness.

When trying to work out during extreme temperatures, you should be conscious of planning your activities around peak temperatures and taking practical measures to reduce your risks for illness and injury. This article provides strategies for keeping up your exercise routine despite the heat.

Risks of Extreme Heat

Extreme temperatures may be great for a day at the beach, but can make high intensity activities like vigorous exercise more risky. The Centers for Disease Control and Prevention warn Americans that all heat-related illnesses are preventable, but unfortunately people don’t realize this until it is too late. Every year, nearly 700 people die due to extreme heat-related illness (CDC, 2022). 

If heat exhaustion is left untreated, it can lead to a more severe condition called heatstroke, which can even be deadly. Heatstroke requires treatment in an emergency room because it can damage your brain, kidneys, heart and muscles. If a person suffering from heatstroke is not treated quickly enough, the damage can be worsened (Mayo Clinic, 2022).

Who is Affected and How Do You Prevent it?

Heat-related illness can come in a few forms and some are worse than others: heat cramps, heat syncope and exercise-associated collapse, heat exhaustion, and heatstroke. Heat cramps are the mildest form of heat-related illness, and consist of painful muscle contractions that happen after working out (Mayo Clinic, 2022). This condition is temporary and not serious. Your body temperature may be normal, but your muscles may feel firm and be spasming. Heat syncope and exercise-associated collapse may occur during high temperatures or happen quickly when you stand up. You may feel lightheaded or faint. 

More serious heat-related conditions include heat exhaustion. Symptoms of heat exhaustion include fatigue, cramping muscles, headache, nausea, vomiting, dizziness and fainting (CDC, 2022). Sometimes, a person with heat exhaustion has skin that feels cool to the touch, even though they are suffering. Heat exhaustion and heatstroke can affect children, the elderly, and pets more quickly, so if you are working out with anyone in these groups, you’ll need to take special care to ensure they aren’t affected. 

Symptoms of heatstroke include body temperature greater than 103 degrees Fahrenheit; skin that is red, dry and hot; dizziness, nausea, throbbing headache, confusion and unconsciousness (CDC, 2022). High body temperatures can damage the brain, organs, and skin. The same groups mentioned above are more at-risk for suffering from heat exhaustion.

Preventing heat-related illness involves staying hydrated, avoiding direct and during heat and sun, pacing your activity, and taking protective measures like wearing UV-protective clothing, putting on and reapplying sunscreen regularly (California Department of Public Health, 2019). 

Importance of Hydration

Staying hydrated is important year round, but even more critical during periods of extreme heat. The body is 60% water, and sweating means you’re losing water. Replenishing that water is key to avoiding dehydration during summer months. 

You may have heard experts recommending people to drink eight 8 oz. glasses of water per day, but this blanket advice does not take into account individual factors such as a person’s height and weight, gender, activity level, geographic area, climate, and the medications they are taking (Gunnars, 2020). You can use an online calculator to ascertain how much water you need based on your height and weight, but experts from the U.S. National Academy of Sciences recommend 11.5 cups of water a day for women, and 15.5 cups a day for men. A person may need even more water following an intense workout. 

Healthcare experts recommend drinking when thirsty, but this rule of thumb may not be as helpful during the extremely hot summer months when people are sweating more just by being outside. A person who is exercising and thirsty may already be dehydrated and not know it. To help jumpstart hydration, using sports drinks and supplements with electrolytes can help you replenish lost water quickly and rehydrate your organs. Electrolytes are essential minerals like sodium, potassium, and calcium (Mayo Clinic, 2022). When consuming sports drinks, however, you will want to be mindful of sugar levels–consuming 30 grams or less of sugar per 24 ounces of sports drinks (Mayo Clinic, 2022).

LaLa Swann, a mobile fitness trainer in Raleigh, NC and owner of Swann Fit echoes this sentiment.

“I would definitely suggest carrying a water bottle with you. In extreme heat I highly recommend adding electrolytes to your water. As you sweat, you lose not only water but electrolytes. Without replacing those electrolytes you end up feeling various symptoms like fatigue, headache, and/or cramping,” she said. “As far as electrolytes go I’ve had really good success with brands such as Scratch, Liquid IV, and LMNT. My favorite is Scratch though, because it uses natural ingredients and is low in sugar. When picking out an electrolyte product, always choose one that is free of unnecessary ingredients like dyes (Red 40) and artificial sweeteners (Sucralose and Acesulfame). Try to pick one with real sugar and very little [of it],” she said.

Myra Joy Veluz, MFA, a Holistic Movement Educator based in Southern California, is a fan of Foxhound Fuel brand because there is no sugar added and they use all-natural ingredients.

What to Wear?

Experts agree that it’s crucial to protect your body from the sun’s harmful rays, which can lead to painful sunburns, premature aging and even skin cancer. Before you set out to exercise on a hot day, bring some sun-protecting products with you, such as a hat, UV-protective clothing, and sunscreen.

In terms of attire, dressing appropriately in sweat-wicking, lightweight clothing that absorbs heat is recommended. Sticking to light colors helps keep you cool as well. Accessories like headbands can help keep sweat and hair out of your face.

“Wearing breathable clothing is also important when exercising in the heat. You want material that allows moisture to evaporate and increase circulation,” added Swann.

Sunscreen use and reapplication are another crucial element to working out in hot weather, regardless if you’re exercising indoors and outdoors. To ensure you stay protected, look for sunscreen brands that are labeled waterproof or water-resistant, as they stay on longer.

“Some of my must-have products are sunscreen from brands like Supergoop or Elta MD for the face, and Trader Joe’s spray for the body,” said Veluz. She also recommends wearing a baseball cap and sunglasses for additional sun protection.

Ways to Stay Cool Indoors

In many ways, working out indoors is better than exercising outdoors, for the sheer fact that you are in a covered, shaded space with air conditioning or fans. That’s why many people flock to gyms and fitness studios when the weather is particularly brutal. 

“If you can work out and/or take classes indoors, do so. But remember that there may be some days that the AC system will not work due to overuse,” said Veluz. “Make sure you take breaks as needed and stay properly hydrated.”

Just because you’re exercising indoors, however, does not mean you can forget about all the tips for staying safe, hydrated and cool. Pacing yourself to see how much activity you can handle is a good first step. This is especially critical if you are returning to exercise after a period of time of being away. Recognizing your fitness level before you pick up weights or step on the treadmill is a great way to pace yourself. 

When the workout is done, a great tip is to make use of showers in your home, gym or studio to cool off. If you have access to ice, you may want to dip your feet in an ice bucket to cool off quickly. 

Ways to Stay Cool Outdoors

“Being outdoors in the summer is inevitable, but with some planning, it is definitely doable,” said North Carolina-based healthcare professional Sadie Abboud, MSN, FNP-BC. “It’s best to avoid the hottest time of the day, which usually means you’re working out early in the morning or in the evening after the sun has set.”

Some physical activities are well-suited to scorching temperatures, like swimming. Working around extreme heat can be a viable way to still partake in physical activity and stay safer doing so. Water exercise is suitable for people with body pain who need a workout that will put less stress on their knees, back, joints and bones (Jafarnezhadgero, Fatollahi, Amirzadeh, Siahkouhian, & Granacher, 2019).

If you have access to a pool, consider showing up early to get some laps in before the height of the sun reaches its apex. If the pool is indoors, that is even better. However, just because a pool is indoors doesn’t mean you’re exempt from wearing and reapplying sunscreen. 

“If you can, find shade when you work out outdoors. I’ve trained my clients in their garages, under tents and trees, as well as shaded parking decks,” said Swann.

If you live near a beach, the same recommendation for showing up early applies. If swimming in the ocean is not an option, consider walking, jogging or running on the beach. If you’ve ever felt like you’re working harder when walking on the beach, you’re not imagining things. Walking in sand requires greater effort from your muscles and tendons, which makes it useful for strengthening feet and ankles (Zapata, 2021). You can also do yoga or boot camp-style classes on the beach while using your own body weight. Another benefit of working out on the beach is the ability to take a refreshing dip in the ocean afterwards.

Whether you’re swimming in a pool or the ocean, being near water has calming effects on the human nervous system and can bring about feelings of peace and serenity, especially following a strenuous workout.

Switch Out your Sweaty Garments

Whether you are working out indoors or outdoors, the following recommendations still apply: pacing yourself, staying hydrated, dressing appropriately, wearing sunscreen and avoiding midday sun. This is what helps keep you safe and comfortable when working out during periods of extreme heat. But after the workout is over and you come home, it’s important to change out of sweaty exercise clothing or bathing suits and take a shower. Hanging around in sweaty attire not only smells bad, but can be a breeding ground for bacteria that can lead to skin issues like clogged pores, acne, yeast and other types of infections (Galic, 2021). For people with psoriasis, lounging in sweaty workout clothes can lead to increased itching and dryness (Galic, 2021). 

It’s not just skin issues you’ll need to worry about–the risk of genital infections for both men and women increases the longer you stay in damp, sweaty workout attire. If your gym or workout studio has a shower, make sure to bring a fresh pair of clothes to change into after your shower, since re-exposing yourself to dirty clothes can worsen these issues.

How Much Water Should I Be Drinking, and How Often?

You likely already know the importance of hydrating post-workout (the body is 60% water!), but you may not know how much water you actually need. And to make matters more complex, this recommendation changes based on a few factors such as the temperature outside. When in doubt, consult with your healthcare provider. 

What you drink throughout the day matters. Experts agree the best way to hydrate regularly is by drinking plain water. If you have a hard time meeting your hydration goals, there are a few ways to make drinking water more fun. Infusing your water with fresh or frozen fruits like cucumber, blueberries, raspberries, strawberry slices and citrus can help add some natural flavor without adding calories. 

For those who love ice water, investing in a stainless steel bottle or tumbler will keep your water ice cold for hours and may inspire you to drink water more often. Some water bottles even have notches for you to track your consumption or lines on the bottle that coincide with times of the day so you can make sure you’re drinking enough water throughout the day. Some bottles are even collapsible and portable for those who are constantly on the go. When looking for a water bottle, make sure the product you’re purchasing or drinking from is BPA-free, as BPA is a known endocrine disruptor. For this reason, BPA-free plastic, glass or stainless steel bottles are the best depending on your preference.

If you’re a fan of drinking soda and coffee, you may be urinating more frequently and thus need more water intake to make up for it. Medicines like diuretics or others may also dehydrate you, so drinking more water is recommended, especially during times of high heat.

If you’ve ever wondered just how well-hydrated (or not-so-well hydrated) you are, the color of your urine may give you clues. 

“Hydrating throughout the day after exercise is important. Just because your workout is over, doesn’t mean you should stop rehydrating,” said Abboud. “When you are properly hydrated, your urine may be colorless, or the color of straw or pale honey, which is ideal.”

On the other hand, if your urine is dark yellow or amber, you are not well-hydrated (Bajic, 2021). Keep in mind that some medications, antibiotics or vitamins may temporarily turn your urine a different color.

It’s not about what you’re drinking and how much of it – but it’s also about how often you are drinking to rehydrate your body following a strenuous workout in hot weather. Abboud recommends spacing out your water consumption as opposed to drinking a large amount of water at the start and end of your workout. She also recommends water as the perfect liquid to drink for hydration, as opposed to electrolyte drinks. Some people may have a personal preference for electrolyte drinks because they may find drinking plain water to be a challenge. 

Conclusion

Although it can be disheartening to have to plan your workouts around the heat, with a little planning and effort, it shouldn’t affect your motivation. These strategies will help you cope with extreme weather during the summer while still getting some exercise in and staying healthy, whether you opt to work out indoors or outdoors. On the hottest days of the year, staying home, taking a rest day or moving outdoor workouts inside are all recommended.

Remembering to prepare for a hot day, planning around the hottest time of the day, staying properly protected from the sun and staying hydrated are all crucial elements that apply no matter the location of your workout or the time of day. Furthermore, protecting vulnerable populations like children, the elderly and pets during periods of extreme heat can help keep everyone safe and keep workouts enjoyable at the same time. 

Author Bio: Nicki Karimpour, PHD

Contributor and Health Advisor 

Dr. Nicki Karimipour is a communications expert and experienced researcher. She obtained her master’s degree and Ph.D. in Health Communications from the University of Florida. She has previous experience in writing and editing for both print and online publications, and almost a decade of experience in teaching health writing, public health, and public relations at the undergraduate and graduate level. She is based in Los Angeles, California and currently works at the University of Southern California as a director of communications and clinical research. Follow her on Twitter: @NickiKPhD

References

Bajic, P. (2021, November 8). Urine color: What it says about your health. Retrieved from https://health.clevelandclinic.org/what-urine-color-means/

California Department of Public Health (2022). Tips for preventing heat-related illness. Retrieved from https://www.cdph.ca.gov/Programs/EPO/Pages/BI_Natural-Disasters_Extreme-Heat_Tips-for-Preventing-Heat-Related-Illness.aspx?TSPD_101_R0=087ed344cfab20003346327ba415a0a35e22bdbfade77a2e27b6d07bb877947e18b71755d7b1e4ee084db622d0143000413d1130fb02a281939a436dd15ac1ff15c08b2db9005e8a54802eb85986fc4e94bc73153daa1069f724bf034014cbf6 

Centers for Disease Control and Prevention (2022). Heat-related illness. Retrieved from https://www.cdc.gov/pictureofamerica/pdfs/picture_of_america_heat-related_illness.pdf 

Galic, B. (2021, March 29). How bad is it really to sit around in sweaty workout clothes? Retrieved from https://www.livestrong.com/article/13732455-wear-sweaty-workout-clothes/ 

Gunnars, K. (2020, November 5). How much water should you drink per day? Retrieved from https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day 

Jafarnezhadgero, A., Fatollahi, A., Amirzadeh, N., Siahkouhian, M., & Granacher, U. (2019). Ground reaction forces and muscle activity while walking on sand versus stable ground in individuals with pronated feet compared with health controls. PLoS One. https://pubmed.ncbi.nlm.nih.gov/31557258/ 

Mayo Clinic (2022, July 21). Mayo Clinic Q and A: Hydration in the summer. Retrieved from https://news network.mayoclinic.org/discussion/mayo-clinic-q-and-a-hydration-in-the-summer/ 

Mayo Clinic (2022). Heatstroke. Retrieved from https://www.mayoclinic.org/diseases-conditions/heat-stroke/symptoms-causes/syc-20353581 

National Oceanic and Atmospheric Administration (2020, September 9). Summer 2020 ranked as one of the hottest on record for U.S. Retrieved from https://www.noaa.gov/news/summer-2020-ranked-as-one-of-hottest-on-record-for-us 

National Oceanic and Atmospheric Administration (2020, September 9). June 2022: U.S. dominated by remarkable heat, dryness. Retrieved from ​​https://www.noaa.gov/news/june-2022-us-dominated-by-remarkable-heat-dryness 

Zapata, K. (2021, July 8). Tips for getting the most from walking on the beach. Retrieved from https://www.healthline.com/health/fitness/walking-on-the-beach 

Although the concept is counterintuitive, exercising can give you more energy. Our natural circadian rhythm responds to the afternoon hours with increased sleepiness and decreased level of alertness for a number of reasons, primarily having to do with core body temperature.

In order to enter into the deepest stages of sleep, our body temperature has to decrease slightly as this triggers the release of melatonin, the hormone that controls the sleep/wake cycle. 

After the noon hour, it’s been shown the same process occurs, albeit on a less dramatic scale.Long story short, hormonal changes during the afternoon cause the afternoon slump, and a drop in body temperature is a key trigger. 

Why Does Exercise Perk Us Up?

Exercise gets the blood flowing and raises the body temperature, thus preventing excessive release of melatonin. Furthermore, moving around improves the delivery of oxygen throughout the body, initiating cellular respiration. Without transporting you back to 10th grade biology class, the process ends in the release of energy. 

All of these responses have a two-fold positive impact on your day. For starters, you’ll be perked up when you need to be. To seal the deal, the circadian rhythm is more effectively regulated to better ensure restful, undisturbed sleep at the right time. 

How Long Do You Need to Move Around to Experience the Benefit?

If You’re Short on Time….

The length of time you need to exercise to experience an afternoon boost and get through the rest of your day is relative to your intensity. High intensity interval training you can do at home or in the office is a fantastic solution for a lunch break scenario where you need to get back to work soon. This type of training involves bursts of exercise at full effort followed by short breaks. 

A popular interval ratio known as Tabata regulates 20 seconds of work followed by a 10 second break nonstop for a total of four minutes. This provides a quick way to get an endorphin release that will leave you feeling energized and motivated for hours. 

If You Have 45-Minutes to an Hour or More…

Not everyone enjoys high intensity exercise. For those who suffer with various cardiac issues or some pregnant women, it can even be dangerous. If this sounds like you, steady-state cardio is a better way to stave off that afternoon nap. 

Aim for a brisk walk, light jog, bike ride, swimming, or other form of cardio you enjoy for at least 45 minutes. Keep it at a pace at which you could carry on a limited conversation without feeling overwhelmed. 

Strength Training vs Cardio 

Strength training is incredibly important when it comes to a well balanced exercise routine.But when it comes to overcoming the afternoon slump, there are a couple of reasons why a cardio session is your best bet. 

First off, the hormonal levels you need in order to get the most out of pumping iron are most optimal during the early evening hours. You’re also more likely to be properly fueled at this time, and have a higher body which improves performance. 

Cardio on the other hand, is best done earlier in the day due to its metabolism-booting and circadian regulation effect. In fact, try working out before you get your day started as this can work to prevent the afternoon slump from impacting your day in the first place. (For even more information on how the time of day impacts your training regimen, performance, and energy levels, I have written a helpful article that goes into greater detail). 

Fueling for Success

The midday slump happens right around lunchtime; however, the food you eat has far less to do with that tired feeling than the physiological components at play during this time of day. Therefore, when it comes to fueling for your afternoon sweat session, what should be of concern is the timing of your consumption relative to portion size rather than worrying about eating foods that may induce sleep like turkey that’s high in tryptophan. Eating after exercise is typically best, and we’ll break down the reasons why in a moment. 

However, if you prefer or your schedule dictates you need to eat before working out, follow these guidelines:

• If you’ve just eaten a large meal, wait at least two hours before exercising to avoid stomach upset and decreased performance. 
• If you had a light snack, wait about a half-hour before your workout. 

Now to address why I recommend the post-workout meal or snack. Not only do you avoid the potential negative effects of exercising too soon after a meal, but you will be better able to eat the right foods for proper recovery.

Just as a pregnant woman has cravings when her body indicates it needs a particular nutrient, studies have shown the brain is more attuned to its needs after exercise, improving the urge to make more nutritious food choices. 

Benefits of the Weighted Jump Rope

Unlike a speed rope that’s designed for more rapid movement, a weighted jump rope opens up new challenges and works the body in different ways. It’s a go-to piece of equipment when I’m training two very particular types of clients. 

Novice Clients

When training new clients, I prefer to start with a weighted rope. The added resistance allows more control as the person learns to regulate their pacing and rhythm. Furthermore, they are better able to focus on their form since they don’t have to regulate wrist movement as momentum does the work for them. This allows advanced jump rope moves to come naturally as talent evolves with continued practice.

Athletes

Whether a competitive athlete or someone who plays recreationally with friends, my sportspersons appreciate a way to recruit both upper and lower body muscles in a single exercise. The weighted jump rope provides an excellent shoulder and upper back workout to spin the rope, and when used as a regular part of a fitness regimen, I’ve had many clients comment on the notable difference in definition in upper body strength. Simultaneously, the calves are getting stronger and improving in endurance and definition. Any time I work with someone who engages in sports like football, volleyball, swimming, tennis, or just about anything else you can think of, the weighted jump rope just makes sense to add to the arsenal. 

Disadvantages of the Weighted Jump Rope

No exercise works to meet every need and goal, and the weighted jump rope is no exception. For those practicing fancy moves like crossovers and double-unders, a speed rope is going to be a better option. The speed rope is also a preferred method if you’re training for, well, speed! Endurance athletes who compete in sports like long course swimming and cross country skiing will get a more efficient workout with a weighted rope than someone who focuses on short distance runs, for example. It can also get boring, but this downside comes with a silver lining. If you know how to effectively and creatively incorporate a weighted rope into your routine, it’s an activity you may just look forward to. 

A Few Tips to Make Weighted Jump Rope Effective and Fun

A weighted jump rope shouldn’t become a boring routine of a prescribed number of repetitions every single workout. Consider the following tips to make weighted jump rope sessions effective and fun:

1. Blend your weighted rope routine in with other exercises. For example, you can carry it along for a run, stopping every quarter mile for some jump time. 
2. Create fun weighted jump rope challenges among fellow fitness enthusiasts. 
3. Take some time to create your ultimate jump rope playlist. Explore tempos to find the right beats per minute to create a challenge. 
4. Keep the setting creative and fun. The aerobics room gets stuffy and boring. Try taking it outside on a nice day, or even bring your rope to your office for a quick, mid-morning boost.

As the weather gets warmer in many parts of the country, it can be an opportune time to shift workouts from the gym or the studio to the great outdoors.Benefits of exercising outdoors include the built-in connection to nature, ability to make it into a social activity, and the fact that it is a low to no cost way to work out. Working out has so many physical and mental health benefits; coupling those with time in nature can help you elevate your routine and increase your motivation.

In fact, taking your exercise routine outdoors can help reinvigorate your senses and increase motivation levels. A change of scenery can help you explore undiscovered parts of your city and neighborhood. If you’re wondering how to get started with planning and preparing for your outdoor workout, read on.

Benefits of Outdoor Workouts

With the pandemic still going on, many people are still spending more time indoors than ever before. Others are working remotely and may have to juggle multiple responsibilities. When other tasks on the to-do list supersede exercise, it can lead to increased levels of physical inactivity. 

During this time, many people have also shifted their workouts from gyms and studios to their own homes and in their garages.​​ In fall 2021, a survey of 2,000 Americans showed that 72 percent feel that gyms will become a thing of the past due to the pandemic and the accessibility of at-home workouts (SWNS Digital, 2021). However, working out at home can get monotonous. For people who want to make the most of accessible workouts while also being budget-friendly, outdoor workouts are one way to accomplish both. 

Benefits of exercising outdoors include better mental health, increased levels of stress relief, exposure to cleaner air, and increased number of calories burned (Fitness Nation, 2020). Exercise itself has many benefits for physical, mental and spiritual health, which you can read more about here. When you introduce a new environment to the mix, it can keep your brain guessing and you may avoid “auto-pilot mode” that you may fall victim to if you are doing the same workout in the same environment on repeat.

Consider bringing along children, neighbors, and/or pets when working out, depending on what activity you have planned. Making it a recurring event can help everyone stay social, fit and motivated.

Preparing for Outdoor Workouts

In order to make the most of your outdoor workout, you will want to pack some essential items: water bottle, towel, sunglasses (for daytime workouts), a snack, sunscreen, headphones, and any gear you’ll need to work out such as pedometer or fitness watch, resistance bands and/or weights. If you have children, neighbors and/or pets with you, make sure to bring along enough water and snacks for them as well.

Staying hydrated is key when temperatures are high. Even if it is relatively cool in your area, you will want to replenish fluids lost while working out, which is why bringing along a cooler with cold water is a great way to ensure you have cold water on hand and readily available. To go along with this, having a portable snack or two on hand is also advisable. If you have children and/or pets with you, make sure to pack drinks and snacks for them too. If you have decided to make your outdoor activity more of a social one, make sure you have enough to pass out to those who are joining you.

Sunscreen is essential whenever you’ll be outside, especially in sunny areas. A common misconception is that even if it is overcast, you can’t get sunburnt, which is untrue. 

Headphones and a good playlist can help even the most challenging of workouts go by quickly. Try out preset playlists from music apps like Spotify or Apple Music, or make your own to suit your workout type and mood. If your workout of choice is a long walk or jog, listening to an audiobook or podcast is also a good option.

Other gear that will help you make the most of your workout include wearable tech such as fitness watches and rings, pedometers or other devices. After your session, you can track relevant biometric markers like heart rate, number of steps taken and miles walked or run, and calories burned. Tracking these metrics over time can help you improve running times or increase your endurance and stamina. 

Staying Safe and Other Concerns

City-dwellers are likely used to being vigilant about their surroundings, but staying aware is a good piece of advice for anyone who is exercising outside, especially if they are in a location in which they’ve never been before. 

Public parks are a great place to work out, but I recommend visiting the park (during daylight hours) before you plan to work out there, to see what it is like. You can also assess the space, crowdedness and level of distractions at the park before you decide to return at another time. By making workouts a social event, you can also maximize safety in numbers. 

Beyond safety, there can be other concerns. A study of women’s physical activities in an urban park in Brooklyn, New York found that the female participants were concerned about safety (traffic, hills, and wooded areas) as well as comfort (availability of restrooms and freedom to wear comfortable clothes). However, despite these concerns, they felt that the park served as a respite from the hustle and bustle of busy city life and restored feelings of calmness (Krenichyn, 2006). Other issues to be aware of can include insects. Protect yourself by wearing and reapplying bug spray or repellents as necessary. When you get home, check yourself for ticks if they are common in your area. More information from the Centers for Disease Control and Prevention can be found here.

Cost-Effective Gear to Boost your Outdoor Workout

As mentioned above, technology such as watches and monitors can help you take your workouts to the next level. To boost the quality of your workouts and add some resistance, think about taking along items like hand-held weights, resistance bands and loops. They are mobile, relatively cheap and can be used in a variety of ways. For some ideas on how to use these items, click here. For a list of items that might be helpful to purchase to engage in outdoor workouts, click here.

Some parks have exercise equipment such as pull-up bars and stationary bicycles, which can be another cost-effective way to work out. If the park you are working out in does not have these items, you can get creative and use playground equipment to enhance your workout. You can use any flat surface, like the steps to get to the play area and slides, as a step-up area. You could also jump up and down to get your heart rate going. This exercise can help strengthen the muscles in your glutes and legs. Another idea is to use playground monkey bars to do pull-ups, or to use a stable park bench to do tricep dips. If you have access to swings, you have some options, such as inclined push-ups or ab tucks. For directions on how to do these exercises and others that can be done at a playground, click here.

If equipment is not for you, you still have options.

“Truthfully, the only thing [to get started working out outdoors] is–well, nothing, except for water, which you also need indoors,” said Jessica Rose, NASM-certified personal trainer and owner at Rose Gold Fitness in La Cañada-Flintridge, California. “So many exercises can be done with just body weight. In fact, we run an outdoor boot camp every morning and the majority of our exercises are body weight-based and incorporate whatever surroundings we find ourselves in.”

Outdoor Workout Ideas

Creating a plan for an outdoor workout should be easy and fun. Going to the gym or attending a fitness class is convenient and climate controlled, but when the weather is nice, exercising outside can be a welcome change.

To make outdoor workouts a more social activity, consider hosting a boot camp-style exercise event in a local park. By creating various circuit stations in which people can rotate, you’ll ensure a fun event that gets people’s heart rates up. You can do this with no equipment at all. For example, you can create one station devoted to sit-ups, one devoted to burpees, one devoted to planks, and so on. Having people work out in these stations in a High Intensity Interval Training (HIIT) manner is exciting and has many cardiovascular benefits.

If you have some equipment to use, you can easily design a station based on what you have brought, or what is around you. If you have attended a boot camp fitness class in the past, you can recreate this set-up. Using resistance bands or free weights, you can have one station for squats, one for glute bridges, one for box jumps (using a park bench, for example), and one for lateral walks using resistance bands. If you are relying on the equipment that is around you, you can use the tips from the section above to design multiple circuit stations.

Rose echoes these recommendations. 

“Railings and curbs can be used for elevated push-ups. Stairs can be used for just about anything. And we often use parking lot markings as parameters for shuffling or walking lunges, and more,” she said.

Full guidelines for designing a home workout that you can safely and easily bring outdoors, click here.

Refueling After your Workout

Refueling properly after a workout is crucial, since you’ve just burned quite a few calories and worked essential muscle groups. Great snacks that can be taken on the go include string cheese, granola bars, protein bars and shakes, and trail mix. 

“It’s always great to have something convenient you can toss in your bag when heading out for an outdoor workout. I’m a fan of packing fruits that don’t make a mess (like bananas, apples, blueberries, or dried fruit), high-protein, low-sugar granola bars, whole wheat crackers, or jerky. Single-serve nut butter packs also are a great way to add flavor and protein to a snack,” said Sarah Garone, NDTR. “Other smart snack options after any workout include foods that combine protein and carbohydrates. According to the Academy of Nutrition and Dietetics, combining carbs and protein helps your muscles replenish the glycogen they’ve lost, as well as helps muscles rebuild and repair. Some suggestions for snacks that include both these macronutrients would be peanut butter on whole wheat crackers, Greek yogurt with berries, or a small turkey sandwich on whole wheat bread.”

Staying Hydrated

Staying hydrated is also important during the spring and summer, or any time during the year in which it is hot outside. Bringing an eco-friendly, refillable water bottle can help you keep track of your hydration, and having access to a water fountain can help you refill quickly. Not only can water help you stay hydrated, but it can also help flush out toxins, keep your pH levels stable, transport nutrients into cells and help you regulate your body temperature (Integrated Rehabilitation Services, 2019). However, some people do not like the taste of plain water and may find it challenging to drink enough to stay hydrated, especially after a strenuous workout outdoors. On average, experts recommend that women drink at least nine cups of water per day and men drink 12.5 cups of water per day (Savage, 2022).

Some strategies for combating this include infusing fruits into water, such as blueberries and cucumbers. The possibilities are endless. Fruits can also be frozen into an ice cube mold and added directly to water bottles. In addition, lemon or lime can also help make the taste of water more exciting and are relatively cost-effective. 

“When working out outdoors, it’s especially important to stay hydrated. I recommend drinking plenty of water during and after any outdoor exercise,” said Garone. “You can also rehydrate with food. Some foods with high water content include watermelon, citrus fruits, berries, and tomatoes.”

If you’re looking for something that is readily available at the grocery store, there are some products that can aid in hydration and recovery, including electrolyte drinks and drops. It’s important to steer clear of drinks and drops that contain too much sugar. Sugar from natural sources like fruits (fructose) are often better than added sugar. For example, some products may contain electrolytes, vitamins and minerals, and no added sugars or colors (Savage, 2022). Some products are premixed and ready-to-drink. For a full list of top-rated options evaluated by a dietitian, click here. Finally, it’s important to note that some products may also contain caffeine, so make sure you read the labels if that is not something you’d prefer to have in your drink.

Conclusion

If going to the gym, fitness class, or working out in your garage has felt a little stale, try taking things outdoors for a fresh perspective. Working out in the great outdoors can help you reconnect to nature, get some fresh air, strengthen your mind and  body connection, make your workout social, and make use of available parks, trails and other local areas. This approach can be cost-effective or even free. With a little preparation, you can take your outdoor workout to the next level by bringing along snacks and drinks to refuel, equipment to work out on the go, and wearable technology to help you keep track of your progress. 

“I think the most important thing is that you find a way to move or a place to move that will keep you moving and motivated. Whether that’s outdoors or indoors, you still need to do the work,” added Rose.

Author Bio: Nicki Karimpour, PHD

Contributor and Health Advisor 

Dr. Nicki Karimipour is a communications expert and experienced researcher. She obtained her master’s degree and Ph.D. in Health Communications from the University of Florida. She has previous experience in writing and editing for both print and online publications, and almost a decade of experience in teaching health writing, public health, and public relations at the undergraduate and graduate level. She is based in Los Angeles, California and currently works at the University of Southern California as a director of communications and clinical research. Follow her on Twitter: @NickiKPhD

References

SWNS Digital (2021). Staying at home made Americans realize they don’t need a gym membership to stay in shape, new research reveals. Retrieved from https://swnsdigital.com/us/2021/04/staying-at-home-made-americans-realize-they-dont-need-a-gym-membership-to-stay-in-shape-new-research-reveals/ 

Savage, E. (2022). The 7 best water flavorings of 2022, according to a dietician. https://www.verywellfit.com/top-flavorings-for-your-water-bottle-3435428 

Kreniychn, K. (2006). ‘The only place to go and be in the city’: Women talk about exercise, being outdoors, and the meaning of a large urban park. Health & Place, 12(4), 631-643. https://www.sciencedirect.com/science/article/abs/pii/S1353829205000559 

Integrated Rehabilitation Services (2019). Importance of hydration for recovery and healing. https://integrehab.com/blog/athletic-training/hydration-recovery-healing/ 

Let’s face it, looking good is among the top reasons people work out and the bodybuilding diet is key to achieving that goal. We spend a lot of time reviewing and choosing the best strength training gear, but how much attention is spent on nutrition? Many a gym-goer will admit they don’t care how much they bench press, they want to improve their health and overall appearance. When it comes to health, wellness, and appearance, there’s no question nutrition rules the day.

Quick Points

• Know the Terms: The nutrition world has more vocabulary than nuts in a trail mix.
• Know the Numbers: A 250-pound person needs different calories than a 125-pounder.
• Know the Foods: Marshmallows or broccoli….there is a right answer.
• Know the Supplements: Supplements are a tool, not a substitution.

Many a professional bodybuilder will tell you that six-pack abs are made in the kitchen, not the gym. What that means is no matter how hard you work out, if your body fat percentage is too high, those abs will never see the light of a day spent at the beach. As a rule, men must be under 6% bodyfat and women below 15% before the six-pack is visible. Meanwhile, it takes food to build muscle, and there is a time to bulk up.

When I compete as bodybuilder in the NPC, I enter a season about 200 to 210 pounds. By show time, I’ve cut down to 175 pounds. My workout in the gym just doesn’t change that much relative to the menu which produces the before-and-after judges see on the stage. What do bodybuilders eat? The better question is “How much of what do bodybuilders eat?”

Healthy bodybuilders calculate their protein, carbohydrates, fat, micronutrients, and water consumption to the gram. There’s a reason Registered Dietitian Nutritionists (RDNs) and personal trainers are hired for professionals and movie stars. Protein is such a critical component of these folks’ diets that supplementation is a given. You can find a review of the Best Protein Powders on the market discussed here.

One option to consider is using a meal prep service like Blue Apron, which we’ve reviewed here. That said, the approach is so different to what mainstream dieters use that the brief introduction detailed here should be good enough to get you started. Keep in mind that bodybuilders and fitness models spend months prepping for one event. Always keep your health a priority and avoid trying to lose too much too fast.

Know the Terms: Components of a Bodybuilding Food Plan

Bodybuilders use a macronutrient approach to dieting instead of the simpler calorie-based plans. This is consistent whether choosing a low-carb/low-fat plan or high-protein/high-fat model like the Keto Diet. The macronutrients are proteins, carbohydrates, and fats.

Proteins contain four calories per gram. The building blocks of muscles and bones, they also make up hormones and enzymes which regulate body function. Proteins are comprised of long chains of amino acids. The human body requires 20 different amino acids to function properly, nine of which it must obtain from food as it can’t make them on its own. Below in our section on supplements we’ll get more into that as well as our review here of the Best BCAAs.

Carbohydrates are sugar molecules and are used as quick energy for the body and also equal four calories per gram. You’ve probably heard the terms good and bad carbs, which actually refer to complex and simple carbohydrates. Complex carbohydrates are long chains of sugar molecules found in beans and other vegetables. These chains require effort for the body to break down. Simple carbohydrates such as table sugar and some fruits are much shorter chains, and in some cases one molecule. These speed through the body like lightening and provide quick bursts or energy. The key to carbohydrate management is understanding that energy not burnt in exercise will be stored as fat.

Dietary fats are a nutrient which provides longer, stored energy for the body and equal nine calories per gram. You’ve probably heard the term saturated fats, which are those which remain solid at room temperature. These include butter, lard, full-fat milk, and high-fat meat. Unsaturated fats tend to be liquid at room temperatures, and we find these in fish and vegetable oils.

A pound of body fat is roughly worth 3,500 calories. Notice that bodybuilding-style diets are designed to hit a certain number of grams per day of proteins, carbohydrates, and fats. You can calculate the calories involved by multiplying those grams by four, four, or nine, respectively. But as everyone’s goal is a little different, so will be their macros, as calories are not equal when looking to alter the body.

Know the Numbers

There’s a reason many folks go to professionals for the creation of a personalized plan. But the fact is, you can do a lot of it yourself by knowing your own numbers. Online calculators abound online, but here are the basics of what you’ll need to calculate everything:

• Basal Metabolic Rate (BMR): Represents the number of calories required per day to maintain the body. This is calculated using Age, Sex, Height, and Bodyweight.
• Total Daily Energy Expenditure (TDEE): This represents the number of calories required daily to maintain body weight when exercise is considered. Two people may have the same height and weight but very different activity levels. This makes a world of difference in terms of caloric burn.
• Activity Level: The usual breakdown is Sedentary, Light Activity, Active, and Very Active. This is coupled with the number of days one exercises and the level of intensity and minutes they spend at it.

Using myself as an example, here’s how it works.

• Age: 46 years
• Sex/Gender: Male
• Height: 5’10”
• Weight: 185 pounds
• Activity Level: Very Active, 7 days per week exercising about 120 minutes per day
• BMR = 1,727 calories per day
• TDEE = 3,618 calories per day

To create a bodybuilding diet I would then select:

• 15%: Fat Loss, requires 3,075 calories per day, Maintenance is 3,618 calories per day, Lean Gain is 3,980 calories per day
• 20%: Fat Loss, requires 2,894 calories per day, Maintenance is 3,618 calories per day, Lean Gain is 3,980 calories per day
• 25%: Fat Loss, requires 2,714 calories per day, Maintenance is 3,618 calories per day, Lean Gain is 3,980 calories per day

Then we select how vigorous we want to be with the macronutrients here, whether for fat loss, maintenance, or the gaining of lean muscle. We can select 1.0, 1.15, or 1.25 grams of protein per pound of muscle; and then 0.35, 0.40, 0.45 grams of fat per pound of bodyweight. This means if I wanted a 20% Fat Loss diet I’d need to consume 231.3 grams of protein, 325.8 grams of carbohydrates, and 74 grams of fat per day.

Customization comes into play here and one can adjust this strategy to a Low Carb model, a Ketogenic (higher fat and protein) model, or a Low Fat model. This mean we need to know our own Bodyfat Percentage and the Lean Body Mass (LBM), which is the total bodyweight minus the weight of the body fat. To get the body fat weight, multiply the total body’s weight by the body fat percentage.

Remember, everyone’s numbers will be different based on personal variables and activity level. If a pair of body composition scales is needed, check out our review of the Best Body Composition Scales here.

Know the Foods

Bodybuilding food plans focus on macronutrients because a calorie is not a calorie when it comes to bodybuilding and fitness modeling. Consider a 2,000 calorie diet of marshmallows versus a 2,000 calorie diet of broccoli. Six-hundred grams (1.32 pounds) of marshmallows represents 2,001 calories, 480.8 grams of carbohydrates, and 20 grams of protein. It would take 5,900 grams of raw broccoli (13 pounds) to equal 2,002 calories, with 21.8 grams of fat, 391.8 grams of carbohydrates, and 166.4 grams of protein. There’s no question, when planning to build muscle and lose fat, broccoli is a clear winner over marshmallows.

As a general rule, all proteins carry some degree of fat. Below is a breakdown of common go-to foods for bodybuilding diets:

1. Chicken Breast (8 oz.): 2.8 grams total fat; 0 grams carbs; 52.4 grams protein, 249 calories
2. Beef Sirloin broiled (16 oz.): 26.3 total fat; 0 grams carbs; 138.6 grams protein, 829 calories
3. Atlantic salmon (raw, 8 oz.): 24.6 grams total fat; 0 grams carbs; 45.1 grams protein, 415 calories
4. Sweet potato baked in-skin (8 oz.): 0.3 grams total fat; 36.7 grams carbohydrates; 3.6 grams protein, 159 calories
5. Green beans (8 oz.): 0.3 grams total fat; 16.2 grams carbohydrates; 4.1 grams protein, 70 calories

Know the Supplements

When a diet is planned out to the letter and gram, dietary supplements can come in handy. Proteins are comprised of amino acids, and each one helps carry out a specific function. Essential amino acids cannot be made by the body and must come by way of food, or supplements. These include: Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Three of these are termed branched-chain amino acids (BCAAs) and include: Leucine, isoleucine, and valine. These amino acids have been shown to decrease muscle fatigue and alleviate soreness during exercise. You can read our full review here of the Best BCAAs, most of which are dissolved into sports drinks.

And with the volume of protein being consumed by bodybuilders, you know protein supplements are a necessity. Most powders can be dissolved into a drink and come in measures of 30 grams per scoop. You can read our full review of the Best Protein Powders here.

In It To Win It

Whether you’re an iron addict with barbells in the basement, or a cardio fan, learning about nutrition can make all the difference in the world. It’s literally impossible to build muscle out of marshmallows and one can’t run off three pizzas a day. If you’re serious about getting stage-ready, professional coaching is recommended. Always keep safety in mind, particularly when cutting weight. The good news about an informed approach to nutrition is that it negates the need for drugs or other cheats.

The US Center for Disease Control and Prevention recommends people not try to lose more than one to two pounds per week. The same idea holds true with gaining weight if muscle-building is the goal. One pound per week averaged over a year is 52 pounds. The fact is, with knowledge of nutrition and exercise combined, there’s very little one can’t do with their body.

Whether hitting the weights at a commercial gym or training at home, one of the key considerations is the purpose. Some lift to gain strength, others use weights to improve athleticism, and of course we all know those that seek to improve their overall health and physical appearance. To that end, it’s worth considering the three primary sports related to weight training and the types of lifting associated with each: Powerlifting, Olympic weightlifting, and bodybuilding. Whether you ever actually compete in a sanctioned event in these sports, each comes with a set of stereotypes in terms of athleticism and muscularity which, while not always true, do wind up serving as a starting point for most novice lifters who say to a trainer, “I want to be like…”

If building out a home gym with an all-in-one machine, there are very few limits as to what kind of exercise stylings you want, whether bench pressing 300 pounds, improving speed and flexibility for soccer, or pumping up the biceps. But even if continuing the daily trek to a commercial gym, there are a number of accessories we’ve also rated as the best strength training equipment here which can help with pretty much any goal. Read below to explore the three primary strength sports and their associated games, as well as their strategies which are ultimately designed to make you the best the you you can be.

Powerlifting

Lifting sports date back to the days of sticks and stones. Powerlifting as practiced for sport dates back to the early 20th century and is now sanctioned by bodies such as the International Powerlifting Federation and USA Powerlifting, the latter of which has it’s own training app for members. A closely related sport with much crossover is the Strongman Contests.

A powerlifting contest features lifters trying to reach their maximum combined poundage on the bench press, barbell squat, and deadlift. After warming up, participants are typically given three attempts at each lift to reach their best weight lifted for that movement. Their best one-repetition lift for each is then added together for a combined score. So a lifter with a best bench press of 300 pounds for one rep, squat of 400 pounds, and deadlifting of 400 pounds, would have a score of 1,100 pounds.

The sport itself is co-ed with both males and females and depending on the meet, age and weight class brackets may be used. The key takeaway for powerlifting is that competitors are seeking to maximize their ability to lift as heavy a weight as possible for one repetition, as opposed to multiple, and it’s three very specific compound movements being judged: Bench press, barbell squat, and deadlift. Competitors may use gear or equipment in powerlifting meets, such as weightlifting belts, gloves, knee wraps, and special bench press shirts. Competitions promoted as “raw” are those where no such gear is allowed. To read up on powerlifting gear essentials for both training and competition, read our review here, or our review of Best Strongman Gear here.

Powerlifting training, as opposed to the other forms, typically focuses on Specific Adaptation of Imposed Demand (SAID) and focus on the primary lifts of bench, squat, and deadlift, with accessory exercises added in for support. Typical rep and set schemes include the 5×5 Method, or the Westside Barbell Conjugate Method which might find one performing 10 sets of 2 repetitions on the primary lifts, as well as accessory movements and speed work with chains, bands, or boards. Powerlifting workouts typically work on a three- or maybe four-day split and are divided by Upper Body and Lower Body, or the specific lift in question, as in a bench day, a squat day, and a deadlift day. Given the goal of lifting heavy weights, lifters do need sufficient recovery time in between sessions. Here the Central Nervous System (CNS) and the body’s adaptability to heavier weight loads is emphasized more greatly than a specific bodyfat percentage or appearance of muscles shaped by hypertrophy.

Olympic Weightlifting

Olympic Weightlifting and it’s booming cousin CrossFit, first made an appearance on the world stage in the 1920 Summer Olympic Games. Comprised of the Snatch, the Clean and Press, and the Clean and Jerk, much like powerlifting, male and female competitors alike seek to get a maximum score by combing their poundage. In the modern Olympics, only the Snatch and Clean and Jerk scores are used as past officials determined the injury risk to be to high with the Clean and Press. Both age and weight classes are used to categorize competitors.

Considered by some to be more of an athletic endeavor than powerlifting, the Olympic lifts are multi-movement with several steps involved, whereas the powerlifting movements are compound, or multi-muscle group, but relatively stationary compared to their cross-sport peers. To perform the Snatch, lifters assume a wide grip and then hoist the weighted barbell overhead in one fluid motion. The Clean and Jerk requires lifters to take the barbell from the ground to the front of the shoulders and then from the shoulders to overhead. the Clean and Press is similar to the Clean and Jerk but requires an overhead press at the finish.

In addition to technique, the primary emphasis of Olympic-style lifting is explosive power, coordination, balance and overall athleticism. This explains its crossover into sports like track and field, football, and CrossFit, which is a bit of a combination between track and field and Olympic-style weightlifting. For those seeking to develop athletic bursts of power, this is a great choice of lifting, ever bearing in mind, technique coaching is essential and often begins with broomsticks and PVC pipe to get the movements down pat. Like powerlifting, Olympic-style lifting is very taxing on the body and sufficient recovery between workouts is essential. The primary lifts are performed in higher sets for lower repetitions as lifters are seeking to hit a maximum weight and the skill involved in the movement is key. A lifter might spend one day performing 4×2 Power Snatches with an Overhead Squat finish, then go to 3×3 Hang Cleans, 4×8 Barbell Squats, 3×2 Snatch Pulls, and an Overhead Press of 3×8.

Bodybuilding

Often used as an umbrella term, bodybuilding is a sport governed at the professional level by the International Federation of Bodybuilding and Fitness (IFBB) and the National Physique Committee (NPC) for amateurs seeking their pro card. If powerlifting is a horse-pulling contest, and Olympic lifting is like equestrian jumping, then bodybuilding is a horse show for judging the muscles. As a sport, bodybuilding categories allow for both men and women and offer a spectrum of events including physique, figure, and bikini, which all allow the judges to place greater emphasis on features such as muscle symmetry, density, and size. Weight, height, and age classes are all utilized to group competitors who then perform a variety of mandatory poses where they show a particular muscle group to the judges for inspection, such as the Side Chest and Rear Double Bicep.

Bodybuilding might be the better-known of the weight lifting communities for its imagery and what the public sees as an emphasis on appearance. What most outsiders fail to realize is the degree to which nutrition is involved. To properly show the muscle for a bodybuilding event, men may get down below 5% bodyfat with women below 12%. It’s nearly impossible to maintain that low a bodyfat percentage year-round, and so diet becomes an integral part of the training.

In terms of workout planning, bodybuilding strategies are quite different than powerlifting and certainly Olympic lifting. A wider variety of exercises are incorporated with higher repetitions and fewer sets, with many bodybuilders breaking their days down into body part splits, such as one day for chest and triceps, and another day for back and biceps. Bodybuilders might hit the gym every day and use “off days” for abdominal work or cardio for fat loss. Whereas in powerlifting one seeks to maximize the number of pounds they can bench press for one repetition, in bodybuilding, the athlete uses exact same exercise to employ hypertrophy to break down muscle fibers and make the associated muscles larger and more defined. The number of pounds pressed isn’t as important as the Time Under Tension (TUT) and “pump” they get. This doesn’t mean bodybuilders are weaker, nor does it mean powerlifters aren’t large and cut. But the goal is completely different. Legendary bodybuilder and screen actor Arnold Schwarzenegger won seven Mr. Olympias and posted big lifting numbers as well using a number of techniques such as supersets, where he would combine two exercises with opposing muscle groups into a circuit, such as four sets of 10 repetitions on the bench immediately followed by wide-grip pull-ups.

Know Your Goals

In an ideal world we could all lift like a powerlifter, move like an Olympic weightlifter, and look like a bodybuilder. But as we all know, ideal worlds don’t exist. As a general rule, powerlifting and Olympic workouts tend to focus on heavier weights with repetitions in the 2-6 range, whereas bodybuilding workouts have repetitions in the 8-12 and perhaps even 15-20 range. Crossover is certainly common and many a powerlifter has tried their hand at bodybuilding and if not Olympic lifting, then perhaps CrossFit or Strongman Games.

But if you’re planning to outfit your own home gym, a good starting point is to determine what exactly it is that you want to accomplish, whether lifting for strength, athleticism, or weight loss, and general health. We’ve reviewed a number of Garage Gym kits as well as individual units such as squat racks and cages, and all-in-one units such as those from Force USA. No one says you have to do it all, but it’s certainly helpful to have a mental image in mind when approaching a goal. By considering the three lifting sports and what type of body style, build, and performance each is associated with, they can get a better idea of what kind of workout plan to follow.

Love handles seem impossible to conquer. These fatty deposits on the sides of the hips and obliques build up when, to put it simply, you consume more calories than you burn. While simple math dictates calories in must be less than calories out, that’s a whole lot easier said than done. Today, we’re going to learn how to apply the right kind of exercise to satisfy the caloric burn needed to eliminate love handles once and for all and how the best home use treadmills on the market can help you get the lean, flat belly you’ve always wanted. 

Understanding the Cause of Love Handles

When you retain fat, it’s stored for future use. The trouble is, it can build up anywhere in the body, and there are a variety of factors that make it more likely for this to occur around the waist and hips. Some examples include:

• Increased cortisol levels due to stress eating
• Hormonal imbalances
• Eating too much sugar
• Lack of sleep
• Metabolic disorders like hyperthyroidism

Whatever the underlying cause of your love handles, exercise is a crucial aspect of getting to the root of the issue. 

Are Love Handles Cause for Concern?

Most people simply don’t like the look of love handles, which are especially troublesome since tight clothing makes them even more pronounced (think of the infamous muffin top). In and of themselves, love handles do not pose health risks. However, they can be indicative of bigger problems that are cause for concern. Serious issues like high blood pressure, heart and liver disease, sleep apnea, stroke, and even cancer are all risk factors associated with excessive fat deposits around the midsection. So, whether you’re in it for your health, your aesthetics, or a little bit of both, there are plenty of reasons to put serious effort into annihilating your love handles once and for all. 

Properly Combining Strength and Cardio

Before we get into the nuts and bolts of the best exercises for love handles, understand that doing a million sit ups a day is pointless if you’re not achieving the caloric deficit required to burn the fat away. If you need help with the nutrition side of this critical equation, check out my full review of the Noom app. For now, let’s dive into the nitty gritty of how to use exercise to target love handles. To maximize your efforts and improve your chances of getting your love handles under control, mastering the right combination of strength and cardio is key. 

Strength

Building strength in the obliques makes for more toned muscles beneath the fat deposits that are your love handles. Furthermore, muscle burns more calories than fat, so increasing your muscle mass with the best exercises for abs helps you achieve a higher caloric deficit simply through your activities of daily life. 

Cardio

Since a layer of fat is what is separating you and your oblique muscles, cardio is a critical component of your love handle assassination. While many cringe at the idea of cardio, keep in mind you don’t have to engage in intense sessions involving high impact on the joints. Think of the tortoise and the hare. If slow and steady wins the race, spend more time going at a lower intensity. The key is to find cardio you enjoy, and exploring these 10-minute treadmill sessions for burning fat can be a great start. 

Best Exercises for Love Handles

With an understanding of the importance of combining strength and cardio, let’s take a look at a regimen for success when it comes to using exercise to melt those love handles away.

1. Mountain Climbers

How it’s done: In a plank position, bring your knee into your chest, and return to plank position. Alternate legs at a tempo that suits your preferences. 

Why Mountain Climbers Work for Love Handles: Remember, we all have a six pack. The key is burning the fat surrounding those muscles so they can be seen. To do this, exercises that tone the core while getting the heart rate up are perfect. That’s what makes mountain climbers one of my favorite exercises to get your core looking great.

The mountain climber checks many boxes since it engages everything from the glutes and hamstrings to the back, hips, abs, and even upper body, making this one of the most efficient exercises for your regimen. The recruitment of such a diverse range of muscle groups makes it an exercise that improves range of motion and decreases your risk of injury during activities of daily living.

The biggest reason I recommend my clients use mountain climbers to target love handles is that they keep working long after your workout is over. As a form of functional fitness training, the mountain climber movement is one that improves the way you move throughout the day. With an increased ability to stay active, you’re more likely to burn the calories necessary to reduce fatty deposits around the belly.

Modification: A great way to mix things up is to consider using exercise sliders that reduce the friction between your feet and the floor. This allows you to perform the mountain climber without lifting your feet off the ground, thus reducing impact and allowing increased speed.

2. Side Plank

How it’s done: Lying on your side, prop yourself up either with your arm bent at a 90 degree angle and resting on your elbow or fully extended with your weight bearing down on your hand. Raise your hips off the floor, and hold this position. 

Why Side Planks Work for Love Handles: Love handles are predominately located on the sides extending outward from the hips. The beauty of the side plank is, unlike many core exercises that target the front of the belly, they instead focus on the obliques. These are the muscles that lie along the sides of the torso and directly underneath the love handle zone. Since the hips and shoulders are also engaged, you strengthen all three areas in one isometric powerhouse move.

Any time I can sneak in some balance practice for my clients, I do it. When you don’t use it, you lose it, and side planks require you to focus on stabilization. A great way to increase the balance component of the side plank is to stack the feet one atop the other during. This is also a great core exercise for anyone who experiences stress on the lower back when performing traditional ab work like sit ups and crunches.

Modification: Want to add to the challenge and tone your legs while burning those love handles in side plank? Just wrap a resistance loop exercise band around your lower legs and add a side leg lift while you hold your plank. You can also dip your hips up and down to incorporate a cardio component to this challenging move. 

3. Reverse Crunch

How it’s done: To tackle that tricky lower abdominal area, lie on your back with your legs up in the air. Lift your buttocks up and down off the floor, making an effort to hold this move at the top. To increase intensity, lower the feet down and back up between each butt lift off the floor. 

Why Reverse Crunches Work for Love Handles: Since the reverse crunch focuses on the lower abdominals, you may be wondering how they can be effective in reducing the prominence of the love handles. Remember, the core is an interconnected system that works as a unit for functional movements. Strong obliques with weak lower abdominals can lead to overcompensations and imbalances that make it hard to reach overall fitness goals, and that includes keeping love handles at bay.

The reverse crunch frequently makes the list of top exercises I use with my personal training clients since it can play a big part in improving posture. Aside from targeting the rectus abdominis, this move also engages much deeper core muscles like the transversus abdominis. Working the core at such an in-depth level can produce significant improvements in common issues like back pain since you’re more likely to sit up straight. If you spend long periods of your day in a seated position, the reverse crunch, when performed consistently, can produce incredible benefits in overall quality of life.

Modification: Extra resistance requires your lower abdominal muscles to work even harder to complete each repetition. An excellent way to up the ante is to hold a medicine ball between your knees as you go through your reverse crunch routine.

4. Wood Chops

How it’s done: Standing with feet shoulder-width apart, clasps both hands together overhead and to the right. Bring hands down to the left foot in a motion as though you were chopping wood. Do several repetitions before switching this motion to the other side. To increase the challenge, use a hand weight. 

Why Wood Chops Work for Love Handles: Like the side plank, wood chops target the obliques, and this is where love handles live. A standing move, this can be an excellent exercise for folks who have trouble getting up and down from the floor. Every repetition also works to tone the glutes, thighs, and calves as they work to keep you stabilized. When performed with the other exercises on this list, you get the most bang for your buck as you incorporate upper and lower body action as part of your abdominal focus.

The wood chops exercise is highly functional, meaning doing it regularly will result in noticeable changes in your daily life. From picking up your child out of his or her car seat and raking the lawn to taking out the trash and more, you’ll find less of a challenge. One of my favorite fitness phrases is that these things don’t get easier… you get stronger.

Modification: Not enough of a challenge? The great thing about wood chops is you can always make them harder by adding weight! Consider the investment in NordicTrack’s Select-A-Weight Dumbbell set. Rather than spending a fortune on a variety of hand weight sizes, you can make steady progressions as you become stronger with 15 different weight settings.

5. Treadmill HIIT Training

How it’s done: HIIT is a great way to pack a serious punch without spending too much time. A popular style is Tabata, which involves 20 seconds of maximum effort followed by a 10 second break for a total of eight rounds. In just four minutes, you can increase your metabolic rate and fat loss for the rest of the day. 

Why Treadmill HIIT Training Works for Love Handles: High intensity interval training has proven in multiple studies to improve overall metabolic rate throughout the day, and this is especially true if you can do it in the morning. Using the treadmill makes it easy to get your burn on without spending too much time in preparation.

Aside from the fat burn HIIT produces, it also improves other areas of fitness that makes overall health and wellness more attainable. For starters, HIIT improves your muscles’ ability to use oxygen efficiently, and good oxygen consumption equates to more effective sweat sessions. It’s also a great form of exercise for anyone suffering with problems like high blood pressure and blood sugar issues. Both on an aerobic and anaerobic level, HIIT will produce positive improvements in-line with the changes needed to tackle love handles and a whole lot more in the process.

Best Treadmill for HIIT Training: You could use a treadmill at the gym, but the investment in one for home use allows for convenience and can improve your chances of sticking to your workout program. I had a great experience with the Horizon 7.8 AT treadmill specifically with HIIT training in mind. Its QuickDial controllers allow for the rapid speed and incline needed for effective Tabata transitions.

Frequently Asked Questions

• Are love handles hereditary? To a degree, the development of love handles is genetic in terms of where your body is most likely to store fat. However, lifestyle choices in diet and exercise are primarily to blame.
• How do you target love handles? You cannot target fat burn in any particular area of the body. However, you can target muscular strength and endurance. When you combine the right mix of cardio and strength with proper diet, love handles can be a thing of the past.
• Why are love handles so hard to lose? The love handle area is a common storage site for the body. When you eat too many calories, your body stores this excess where it’s genetically predisposed to do so. These primary storage areas can be the trickiest to tackle, but, when you follow the proper diet and exercise regimen, you can get rid of them.
• How long does it take to get rid of love handles? Patience is key. You didn’t get love handles overnight, nor can you rid yourself of them in a matter of days or weeks. A better focus is to establish new habits, and that takes about four weeks. With consistency in proper diet and exercise, love handle elimination will come with time.

Whether seeking strength, fitness, or the physique of a champion, there’s no question people want to know the best exercises for chest. Anatomy fans will recognize the four major muscles of the chest to be the pectoralis major, pectoralis minor, serratus anterior, and subclavius. But as any gym-goer knows, chest exercises are nearly always compound movements – or those which involve multiple muscle groups – because the shoulders, triceps, latissimus dorsi, and even forearms are required to perform them.

Here are 5 Best Chest Exercises as well as their variations, ever bearing in mind that the goals of individuals do differ a bit. That said, our choices are based on their overall benefit to the chest muscles and supporting groups, ease of learning, and availability of equipment. In other words, what exercises give you the best bang-for-your-buck. Check out our collection of Best Strength Training Equipment as well as our other product reviews and it’s easy to see that whether one wants to be a champion-level powerlifter, a beach body wonder, or simply increase mobility, these five movements are difficult to dispute.

• Push Ups: Incline, Decline, Wide
• Flat Bench Press: Barbell, Dumbbell
• Chest Flyes: Dumbbells, Machine, Cable
• Pullovers: Dumbbell, Barbell
• Dip: Inward facing or Outward

1. Push-Ups

Why do we offer push-ups at the top of the list? They’re easy to learn, free to perform, offer multiple variations, and work perfectly as either a warm-up, superset, or a standalone exercise. To perform a push-up, simply get down on all fours with your hands slightly wider than the shoulders, knees off the floor, and feet toes-down. Straighten up the arms and legs, then lower the body by bending at the elbows until the chest touches the floor. The final step is to press the straightened body up off the floor, pause and then repeat.

Push-ups generate a great deal of hypertrophy, which is the enlargement of muscles by way of forced blood flow through their fibers. Anyone who has ever performed a high number of push-ups will understand the swelling effect felt afterwards. But this movement isn’t just for showing off a pump. By increasing the number of repetitions and sets over time one can increase total body strength. One of the great things about this movement is that it incorporates nearly every muscle in the body as it greatly resembles the plank position.

Variations of the push-up are nearly unlimited, but for chest work, consider that the wider one places their hands, the more emphasis there is on the pectoral muscles and latissimus dorsi. The more narrow the hand placement, the more emphasis is placed on the triceps. By placing one’s feet on a bench and their hands on the floor, one can perform a decline push-up. And by placing one’s hands on the same bench or a box, and leaving their feet on the floor, they can perform an incline push-up. This varies the movement’s affect on the upper or lower chest.

A great tool for this exercise is the push-up bar, which we’ve reviewed here.

2. Flat Bench Press

Probably the first exercise which comes to mind when thinking of chest exercises is the flat bench press, whether with barbell or dumbbells. For those used to push-ups, the bench press is very similar, except upside and with weights in hand. For those unfamiliar, the bench press is one of the Big Four lifts, along with the Squat, Deadlift, and Overhead Press. A staple in gyms, it’s performed by lying flat on the back and holding weights in-hand, lowering the weight to the chest, and then pressing upward.

One of the good points to the bench press is that as a compound lift it also provides a tremendous amount of benefit to the shoulders, triceps, latissimus dorsi, forearms and, if done properly, the legs. Higher repetitions of the bench press can produce hypertrophy, but this is also an exercise for the Central Nervous System (CNS), the neural circuitry of the body that many refer to as the mind-muscle connection

Like with push-ups, the bench press offers some variations and as a rule, the wider one places their hands on the barbell, the more emphasis is placed on the pectoral muscles. The more narrow the grip, the more is works the triceps. Using dumbbells can provide even more variation yet, and if one side of the body is stronger than the other, consider a one-arm dumbbell bench press. By lying flat on the bench and using just one hand to press a dumbbell upward, you can tighten the entire body as a stabilizer, much like one-armed planks. Check out our review of benches for the home gym here.

3. Chest Flyes

If you’re looking for an isolation movement that focuses directly upon the pectoralis major and minor, then chest flyes are the go-to. Whether using a pec deck, dumbbells while laying on a bench, or a cable crossover machine. The basic movement is the same as one holds resistance in their hands and squeezes their arms together by using their pectoral muscles. By keeping the arms straight at the elbows, one limits the interference of other muscle groups such as the biceps and shoulders and produces a blood pump into the pectoral muscles that is difficult to replicate.

When designing a strength workout, it’s a good idea to incorporate at least one isolation movement into the routine to augment the compound movements. For a chest workout, the chest flyes can either serve as a warm-up or an exercise in their own right. As one lowers and raises the weight the lifter feels the stretch up around the rotator cuff and this movement can serve as a good stretching tool for those attempting to recover from injury.

Variations of this movement alter the section of the pectorals targeted and this can be done by using cable pulleys at the high, middle, or low section. Dumbbell flyes can be performed on a flat, incline, or decline bench as well. For more information on chest flye machines, check out our review here.

4. Pullovers

Often referred to as a “squat for the upper body,” the pullover is undoubtedly one of the best overall upper body movements around, and it does wonders for the chest. Like the other chest exercises mentioned here, the pullover is easy to learn and doesn’t require an extraordinary amount of equipment. It also offers different variations and functions. To perform a dumbbell or kettlebell pullover, lie down on the bench with your head away from the rack. With the heads up on the ground at the foot of the bench, grasp the weight by the top and literally pull it up and onto your chest in a straight-arm motion. The same movement can be performed using a barbell from the rack, gripping it near the center of the bar and lowering it up over the head onto the floor, and then pulling it back to the chest.

Whether as a stretching movement or an exercise set, the pullover lengthens and strengthens the pectoral muscles while also working the latissimus dorsi simultaneously. This also forces the abs to contract and tightens the legs while performing. A true compound movement, many people consider it an upper back exercise, but once it’s performed you’ll realize the stretching benefits to the pectorals.

The pullover is simple to learn and serves a great warm-up before bench pressing, and it can also be incorporated into recoveries where one has hurt a shoulder or rotator cuff. Always consult with a medical professional before launching into physical therapy, but there’s no doubt if you ask a therapist about the pullover, they’ll know exactly what you mean. To check out our reviews of adjustable dumbbell options out on the market, read here.

5. Dips

Like the push-up, the dip is a bodyweight movement which brings big bang for the buck. The mechanics are quite simple and the variations include facing inward or outward, with the former emphasizing the triceps and the latter the pectorals. By placing one’s hands on the bars, the lifter can hoist oneself upward and tuck the legs beneath them, then literally dip down parallel and raise back up. Resistance can be added by either wearing a weighted vest, a belt with a chain and weight plate, or by simply holding a dumbbell between one’s feet.

This movement stretches out the pectoral muscles and many people use it as a triceps exercise. All in all, it’s an upper-body powerhouse that works well with bodyweight alone. Consider a 200-pound man is effectively pushing 200 pounds using just his chest and triceps here with the shoulders and forearms as stabilizers. This movement pairs well in supersets with pull-ups and push-ups. In fact, if you’re looking for a chest-oriented bodyweight circuit, consider a five sets of push-ups, then wide-grip pull-ups, and then dips. That’s five sets of reps using three solid upper body movements. Throw in some abdominal crunches and call it a “hotel workout.”

Dips can be performed about anywhere, but if you’re looking to buy a unit for the home, check out our review of the best dips bars on the market.

Frequently Asked Questions

• What other body part best matches up with chest for workout splits? A lot of people like either the back or triceps for chest days. That said, if using a Push/Pull Split, it would go with the Push days.
• Can I get stronger doing just push-ups every day? Actually yes. Consider that football great Herschel Walker become a legend by focusing primarily on push-ups, sit-ups, and other bodyweight drills. Will you bench press 500 pounds doing just push-ups? No. But you can definitely get stronger with bodyweight movements.
• Are chest exercises dangerous? Any exercise can be dangerous if done improperly. Be sure to check with a medical professional or trainer before venturing into a new routine.

Millions of Fitbit Ionic Smartwatches are being recalled globally for concerns their lithium battery can overheat and potentially burn users. A popular brand, the Fitbit Ionic’s recall Wednesday March 2, 2022 comes about eight years after its recall of the Fitbit Force activity-tracker.

According to the U.S. Consumer Product Safety Commission, the company will be offering a refund to qualifying customers as part of recall number 22-089. Approximately 1 million units have been sold in the U.S. with another 693,000 sold internationally. The Fitbit Ionic was first released in September of 2017, designed to compete with the Apple Watch Series 3.

Per the Commission’s statement, the recall only involves the Fitbit Ionic, which features a 1.4-inch color LCD screen and polyurethane band. Produced in four models including: Ionic FB503CPBU in slate blue and burnt orange; Ionic FB503GYBK in charcoal and smoke gray; Ionic FB503WTGY in blue gray and silver; and the Ionic FB503WTNV Adidas edition in blue and silver. Customers can check the back of the device for the model number FB503 as only these models are included in the recall.

An incredibly popular series we monitor regular, the Fitbits were first born in 2009 and offer GPS tracking as well as detailed activity tracking, with many models able to stream music, email, text, and monitor sleep. Consumers with an Ionic smartwatch are asked to stop using it and contact the company to receive a pre-paid package in which to return the device for a refund of $299, as well a discount code of 40% off other Fitbit devices. Per the commission, approximately 115 reports in the U.S. and 59 internationally have been made of the watch battery overheating with 78 reports of burn injuries, including two third-degree burns and four second-degree burns.

Consumers can contact Fitbit toll-free at 888-925-1764, or visit the company here.

The Fitbit Ionic was sold at Best Buy, Kohl’s, Target, Amazon.com, and Fitbit.com between September 2017 and December 2021 for between $200 and $330. Manufactured in Taiwan, Fitbit LLC is a San Francisco, California-based company.

To read up on alternatives to the Fitbit Ionic, check our reviews here.

Exercising at home is convenient, saves time, and allows flexibility in scheduling. Unlike the gym, however, you won’t have lots of options in equipment, making it critical you purchase the best spin bike for your goals.

As you weigh your options, the most important specification to consider is the flywheel weight. This can get tricky. While most fitness enthusiasts know the basics in how to use their indoor bikes, many don’t understand the nitty gritty details of the mechanics involved in making them work best for your specific needs.

Today, we’re going to clear up the mysteries. When you’re done reading this article, not only will you know what a flywheel is, but you’ll understand how to compare them to make the smartest spin bike purchasing decision, so let’s dive in!

What is a Spin Bike Flywheel?

There are many methods of storing energy that most of us are familiar with and use in our daily lives. From batteries and compressed air to fat stores in our bodies, all of these examples provide energy when you need it. The flywheel doesn’t typically come to mind when considering energy storage, but that’s precisely what they do.

The core component of the indoor exercise bike, the disc-shaped device typically found at the anterior of the bike stores rotational energy for a plain sailing ride. Your flywheel rotates through a direct connection with the pedals with either a belt or chain drive.

What is Flywheel Weight and Why is It Important in a Spin Bike?

Without a flywheel, your spin bike experience would be choppy, awkward, and even dangerous. It’s the job of the flywheel to ensure every ride is smooth, safe, and efficient. As you examine a flywheel on a spin bike, it’s important to consider the weight, because it plays a dual role in rotational and resistance control.

The flywheel weight is the among the most important considerations as you shop for a new spin bike. Unfortunately, there’s not a single answer as to what is the right weight for a flywheel. Rather, there are variables that must be considered to decide what weight is best for you.

The Physics of the Flywheel  

Going back to the high school physics classroom, we recall energy can be neither created nor destroyed. It can, however, be stored. If you were to double the weight of a flywheel, you’d achieve double the energy at the same speed, so you can see why the weight makes a difference.

Heavy or Light Flywheel- Which is Best?

One man’s trash is another man’s treasure. The same basic concept is true when it comes to a spin bike flywheel. For some people, a heavier flywheel will provide the ideal workout, while others may be better-suited with a lighter one. As you’re shopping, you’ll come across many options, which can range in weight from eight to 50 pounds. Most bikes, however, will land somewhere between 30-44 pounds.

Heavy-Weight Flywheel Spin Bikes for a Road Bike Feel

The more your flywheel weighs, the smoother you can expect your ride to be. Since they provide steady-state power, going heavy not only produces a smoother ride, but it can also be safer. If you enjoy training in intervals that include rounds of hills and mountains, a heavier flywheel will make those uphill emulations feel more realistic as these spin bikes feel more like road bikes than lighter options.

Heavy flywheels aren’t for everyone. This option may not be for you if:

• You lack the lower body strength to initiate motion as heavy flywheels require more power to get going.
• You train at lower rpms as this can result in a jerky ride.
• You’re on a budget as heavy flywheels are often pricier.

If a heavier flywheel sounds like the right option for you, 40-44 pounds is a good range to shoot for. Commercial shoppers can go as high as 50 pounds. The Sole SB900 with its 48-lb flywheel is a top-rated choice I recommend checking out.

Low-Weight Indoor Cycling Bike Flywheel for Low-Impact Training

For folks who suffer with joint issues, a lighter flywheel can be less intense since you’re not putting excessive pressure on them to get pedaling. The caveat, however, is that you’re unable to create the inertia necessary for as smooth of a ride as a heavy flywheel provides. Therefore, if you have joint issues and engage in higher intensity exercise, a mid-weight range is probably going to be a good choice like the Stryde bike with its 30-lb. flywheel.

Lighter flywheels also work the back of the legs, providing an excellent hamstring and glute workout. If your typical lower body strength regimen is lacking in posterior muscle recruitment, a lighter flywheel can provide a good supplement.

Importance of Flywheel Positioning

For heavier flywheels, maximum efficiency is achieved when the flywheel is placed at the front of the bike directly beneath the rider. The trouble with this positioning, however, is that it’s in the direct path of sweat that, over time, leads to untimely wear and tear.

Many spin bikes on the market today place their flywheel at the rear of the machine. If you don’t tend to work up a sweat during your workouts, this wouldn’t be a primary concern. However, if you ride hard, flywheel positioning is important to consider primarily for durability purposes.

Setting Up Your Bike for Best Pedaling Technique

When your bike isn’t properly setup, not only do you risk damaging the machine, but you can also hurt yourself and diminish the efficiency of your workout.

To ensure proper form and good pedaling technique are achieved, there are a few tips to follow when you set up your indoor bike:

• Set the seat at the appropriate height by standing next to it and adjusting to the height of your hip bone.
• Sit on the bike, and extend one leg for bottom stroke measurement. Your leg shouldn’t be completely straight. Shoot for a very slight bend in the knee. If it’s too straight, notch the seat down. If the knee is too bent, move the seat up a level.
• Position the handlebars about a forearm’s distance from your seat.
• If your bike has toe cages, make sure the ball of your foot is positioned directly over the center of the pedal.
• If you’re using clipless pedals, ensure cleats are properly aligned.

My Top Spin Bike Recommendation

I’m a big fan of the Myx II spin bike. Its 41-lb. flywheel produces a smooth, seamless ride, and I love that it provides interactive classes to make fitness interesting. Some of the features the average rider will enjoy include:

• Sony 8-megapixel camera to work with interactive classes
• Option of clip-in shoes or standard toe cages
• Inexpensive monthly subscription
• 350-lb. user weight limit
• Top-rated value

Perfect for the athlete who enjoys mixing it up, the interactive classes come at a fraction of the cost of in-person fitness classes. With thousands of programs to choose from in a variety of categories, it’s easy to target training.

Most users will have no issues interacting with the 21.5-inch touchscreen display, and the three-way adjustable handlebars paired with the adjustable seat allow users to find the most effective positioning for safety and efficiency.

Heavy vs. Light Flywheel: Final Thoughts

Now that you understand the impact of the flywheel on your spin bike, you have a better idea of the size that’ll be right for your needs and budget. To break it down:

Heavier-weight flywheels are a good pick if

• You engage in rigorous training.
• You value a smooth ride.
• You have the ability to exert the power necessary to get the bike going.
• You enjoy the feeling of hills/mountains in the comfort of home.

A lighter flywheel may be the way to go if:

• You have joint issues and struggle to get a heavy flywheel moving.
• You don’t engage in high-intensity training.
• You’re on a limited budget.
• You want a bike that’ll work the glutes and hamstrings over quads.

Remember, for a bike that’ll stand the test of time, keep the perspiration zone in mind. A flywheel located at the front of the bike is more likely to take the brunt of your sweaty workouts. If the bike you have your eye on has a flywheel in the front, make sure you wipe it down after each use.

The flywheel is one of the most important factors to consider as you shop for a spin bike, and, by taking the time to research your purchase, you’re more likely to make the right decision. While we’ve focused this article on a deep-dive in flywheel education, there are other important features to consider.

Before you make your final decision, check out our roundup of the top seven indoor bikes on the market. We assess resistance, support, materials, and technology and teach you how to break everything down relative to your needs.