If you’re looking for a way to take your workout up a notch, advance your cross training, and engage as many muscles as possible when you’re working out, consider getting a medicine ball. A medicine ball is a weighted ball of different sizes, weights, and textures that can be implemented into certain exercises to add another form of stress to help you form strength and resistance adaptations.

Benefits of Using a Medicine Ball

There are many benefits you can reap if you add one of these weighted balls into your workout routine. First, if you use the ball to alter the environment, making exercises unstable, it will require your body to activate more of the neuromuscular system, meaning that more muscles will be working. You can engage the entire body! This results in improved stability, coordination as well as strength in some circumstances.

Using the medicine ball as a tool to add a heavier load to certain moves will allow you to increase strength. And if you do this for an extended period of time, you could also improve your stamina.

Build your strength cardio and explosive power by using the medicine ball in exercises that produce the greatest amount of force in the shortest amount of time. Some examples of this would be jump squats, medicine ball slams, and chest passes.

Dangers of Using a Medicine Ball

Adding a medicine ball into your workout adds another stressor or weight to your moves. This should only be done if you feel comfortable doing exercises without the ball with proper form. By jumping into weighted or unstable exercises before you’re ready, you can open yourself up to possible injury.

How To Know If a Medicine Ball Is Right For You

If you aren’t sure whether you’re ready for a new tool like the medicine ball, talk with your doctor, trainer, or fitness professional first. Then try any of the medicine ball options below. Choose one based on your goals and abilities, and what you’re looking to use it for. Many come in multiple weights, so you can always buy more than one if you want options and variety!

Best Medicine Balls To Up Your Workout Game

Amazon Basics Medicine Ball

Choose from four to 15 pounds depending on how heavy you want your medicine ball to be. The ball has a textured exterior to help you keep your grip on it when using it for sit ups or overhead presses. It’s rubber, too, so you can bounce it on the floor when doing more explosive exercises, too.

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SPRI Dual Grip Xerball Medicine Ball

If you’re nervous about accidently dripping the medicine ball when implementing it into your workout routine, this one was made for you. It has handles built in to both sides of it, making it ideal for anyone worried about the ball slipping. It’s perfect for exercises like Russian twists or V ups. Pick a load that feels right for your fitness level.

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Soft Wall Medicine Ball

If you’re looking to practice some wall balls (where you throw the medicine ball against a wall), or slams (where you slam the medicine ball onto the ground), you’ll need a ball like this one, that’s softer and won’t damage the wall or floor. The ball comes in nine weights ranging from six to 30 pounds, so you can choose the one that’s best for you.

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Cap Barbell Medicine Ball

Pick one or multiple weights—from two to 12 pounds—to add some more resistance and a stability challenge to exercises like sit ups, push ups, planks, and squats. You can use this rubber ball to advance numerous exercises, and it comes in great, bright colors.

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j/fit Dead Weight Slam Ball Treads

The outer texture of this medicine ball can withstand a workout with a lot of slams, over and over again. But what really sets this ball apart from others is that it is weighted by a sand filling, which will shift as you move it, and the unbalanced weight will recruit more muscles to help you stabilize. Translation: You’ll be adding another element to advance your workout. There are multiple weight options to choose from.

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TRX Training Slam Ball

The durable outer treads on this rubber slam ball make it easier to pick up, grip, and hold onto, no matter which type of exercise you’re using it for.  Use it for explosive exercises like a chest pass or to add a heavier load to strength exercises like a deadlift or squat. It comes in nine weight options from six to 50 pounds.

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Fila Accessories Weighted Toning Soft Medicine Ball

If you want to try spot training or even just add weight into some of your barre exercises, this little squish ball is a perfect option. It can be used for multiple upper and lower body exercises like weighted leg lifts, squat pulses, or static holds. Choose between four or six pounds, depending on your fitness level and what your body can handle.

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Bowflex has launched the Max Trainer M6 and M8 that are both guaranteed to have you burning calories in less than 14 minutes per day. Whether you are looking to get back in shape from a temporary hiatus or improve your current fitness level, these machines will challenge you to reach your goals. The Bowflex trainers are great pieces of indoor fitness equipment that caters to a wide range of customers. In this article, we will break down the key differences between the two machines to help you decide which one best suits your fitness needs.

Bowflex Max Trainer M6

The M6 is a stylish black and silver machine equipped with 29 instructor led videos. Seventeen of these videos are free and the remaining requires a subscription to the Max Intelligence Platform for $15/month. There are 16 levels of resistance, touch sensors to monitor your heart rate, burn rate displayed in the console and the ability to accommodate two users. The entire machine is a compact frame and weighs around 150lbs. The M6 is a lower price point than the M8 but is still compatible with the same software, which is really the most impressive part of both machines. Some of the top features of this bike include:

• • Accommodates 2 users
  • 29 instructor led videos; 17 free
  • Smart technology in the Max Intelligence App that can be displayed on a phone or tablet via Bluetooth or USB connection
  • Stair stepper meets elliptical model
  • 16 levels of resistance
  • Aerodynamic handlebars that run parallel to the machine
  • Can hold up to 300lbs
  • Compact frame
  • Large foot pedals with grip technology for anti-slip
  • Fair price point (less than Max 8)

Click Here to Buy on BowFlex

Bowflex Max Trainer M8

The M8 is a slightly upgraded version of the M6. The M8 model has 20 resistance levels, touch sensors and the option for armband heart rate monitoring and burn rate displayed in console. This machine has a premium media rack that is larger than the Max 6 and can hold both a tablet as well as a secondary device. The M8 can accommodate 4 users and is paired with the Max Intelligence Platform technology that can be displayed through a phone or tablet. This machine has the option to purchase a Samsung Tablet for a package deal. Some of the best features of this bike include:

• • Dual mode LCD/LED screens
  • Multi-grip dynamic handlebars (angled inwards for more variety in hand placement)
  • Athletic foot pedals that include top piece to hold feet better in place and avoid slipping
  • 4 user compatible
  • Compact frame with total weight of machine being 150lbs
  • Can hold up to 300lbs
  • Smart tech Max Intelligence Platform compatible to display through tablet or phone via Bluetooth
  • Slightly higher price point than Max 6 but offers package option for $300 more that includes Samsung Tablet, Heart rate monitor armband and Bowflex Mat
  • Stair stepper meets elliptical model
  • Quiet machine when operating

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So which one is best for you?

My Experience

• Both machines offer a great workout and are similar in frame and style—the colors, pedals and handlebars are the main features that are physically different between the two but are more of an aesthetic preference.
• Both machines are paired with the Max Intelligence Platform App that uses predictive analytics to assess individuals’ fitness levels and customize workouts for personal goals. The App is the best part of these machines as it remembers content you liked such as specific trainers and music to better cater to you individually. Max Intelligence is like having your own personal trainer in your home.
• The M8 has aerodynamic handlebars with more grip options, upgraded foot pedals that help avoid slipping, and a larger media rack to hold multiple devices. The handlebars on the Max 8 offer slightly more options for hand positions than the M6 but the physical difference is very minor.
• Both machines display burn rate in the console allowing you to see your max effort regions on the console if not using the App. Both machines can be used without a tablet or App but are enhanced significantly with the Max Intelligence Platform.

The Verdict

Both Bowflex machines are quite similar in frame, design and ability to give you a great workout. The selling point for Bowflex Max trainers has been that they can give you a great workout in 14min or less. Both the M6 and M8 can give you a great workout and have you reaching your maximum capabilities in a short period of time. The glory of these machines really comes down to the Max Intelligence Platform App that uses predictive analytics to create custom workouts based on how you’re feeling, how much time you have and your previous workouts. The App remembers things you liked such as certain trainers and music during the workout. The App pushes you in each workout focusing on short bursts, longer rests and overall smarter programs. Max speaks to you during your workout giving your praise when earned, motivation and at times telling you to step up your game when you might be slacking. The App is like having your own personal trainer in your home whenever you like.

The real differences between the M6 and M8 are more aesthetic as highlighted above. The main things to consider when deciding between the two machines are price point, how many users will be on the machine and design in handlebars/foot pedals. The M8 is $600 more than the M6 on Bowflex’s website, which is a significant difference for not a lot of major upgrades. While these two machines offer slight differences, they both are paired with the Max Intelligence Platform App, which is by far the best feature of the Bowlfex trainers. The App is really what takes the Bowflex trainers to the next level with custom workouts that will keep your day-to-day fitness exciting, new and challenging. Whether you choose the M6 or the M8, you will no doubt be on the right path towards a stronger, healthier version of yourself.

If you’re someone who has your eye on a Bowflex Max Trainer, now that right off the start, you’re going to be making a great purchasing decision. This machine has been receiving so many positive customer remarks about how quickly it can get you into shape and how comfortable it is to use.

This said, Bowflex has just released two new models in their line up – the M6 and M8 and you may be wondering how these stack up against each other. Which machine is going to deliver you the maximum benefits possible? Which machine is better suited to your exercise needs? Which machine is in your budget?

These are just a few of the questions you may be asking yourself so let’s get these answered and more.

Your Bowflex Max Trainer Overview

Before we dive into the more detailed specs, let’s give you a brief overview of these three machines. There are some clear similarities (why change a good thing?) and some differences worth noting.

Now that you have some basic information about these machines, let’s go into finer details.

Price Point

Since price is a determining factor for many people, let’s get that out of the way to start. The price of the M3, which is the basic model is set to $1299. While this is still more pricy than some of the cheaper bikes, treadmills, or ellpticals out there, it’s still a price point that most people can feel comfortable with. Remember that even at the most basic level, the Max Trainer is still an advanced higher quality machine. Meaning it offers you may features at even the starter model that other machines don’t have.

From there, you’d go up $400 to $1699 if you want to get into the M6. While this may seem like quite a jump, the quality of machine you actually get is much greater, so the M6 is typically a better bet for most.

After that, if you want the highest level model, you’ll be paying $2299 for it. This model has the works and is designed to give you the ultimate in workout sessions. For those are very serious about their fitness sand want the best of the best, this is the one you’ll want to go for.

For everyone else, it’s probably not a necessity.

Target User

So who are the target users of each of these machines? As you may have guessed from the above, each model has its own target user.

The M3 is really only suited to beginner exercisers. As it only has 8 levels of resistance, this makes it a machine that one will grow out of if you are constantly looking to progress. As you get stronger, you’ll find that level 8 doesn’t challenge you any more and at that point, you’ll be forced into getting a new machine.

The M6 on the other hand is a good option for people who are looking to kick things up a notch and do more with their workout. This machine has 16 different levels of resistance, so is one that can easily accommodate to more intense workout sessions as they get underway. This machine can still be used by beginners just the same, but includes that great growth room.

Finally, the M8 is a machine that is designed for everyone, including those advanced exercisers. With 20 different levels of resistance, you simply can’t go wrong here. You’ll be able to use this machine well into your fitness career.

Space Requirements

In terms of the total space requirements needed, all three machines are the same, so you won’t really get anything in terms of space saving benefits by going with one over the other.

The machine itself is quite compact in design, so will not require as much space as a treadmill and even less than some ellipticals as well.

Power Source

The power source for all three machines is AC power, which is good as running this on batteries would get expensive quickly. All three come with the AC power connector you need.

Ceiling Height Requirements

The machine height is another point to take into consideration. You want to ensure that you have high enough ceilings in your space to use them comfortable. For all three Bowflex Max Trainers, you’ll need a clearance of 15 inches plus the user height.

Meaning if you’re six feet, that means you are 72 inches tall and will require 87 inches then, or about seven and a quarter feet. Most places have eight foot ceilings so you should be fine with this machine. But if you are taller than 6 feet then it’s good to prepare yourself that you may be cutting it close.

Machine Weight 

The weight of the machine can also tell you just how stable the machine is as you are doing your exercise on it. If the machine is very lightweight, this may mean that you are going to feel wobblier as you ramp up the intensity level, something that most people are definitely not going to appreciate.

The machine weight for the M3 is set to 143 lbs. while the machine weight for the M6 and M8 is set to 148 pounds. This is a very minor difference here, so not something to be concerned over.

On top of this, the machine is not extremely heavy overall, so is easy to move from room to room.

Display

Finally, another point of difference between the Bowflex Max Trainer M3 vs. M6 vs. M8 is the display that is featured. You’ll get a basic display model with the M3. It gets the job done quite nicely but doesn’t come with any bells and whistles.

The M6 upgrades you to a interactive backlit display, which will help you move through the control panels a bit easier and many users will find is a more pleasurable experience.

If you want the full deal, the M8 provides you with an enhanced Dual Mode LCD/LED screen, so you can set it how you prefer and you will also get actual feedback from the machine as it coaches you through your workout sessions. This is one feature that will be great for beginners as the machine will actually give you a boost like a personal trainer would.

So there you have a quick comparison guide between the Bowflex Max Trainer models. The M3, M6, and M8 are all fantastic choices that will help you reach your fitness goals and ensure that you are enjoying yourself while you do. Consider your own needs and preferences in a fitness machine and then weigh those against what these have to offer. No matter of what your budget is, you will be getting a terrific workout experience.

The Bowflex Max Intelligence™ app is the latest in the Bowflex App offerings, available with the new Bowflex Max trainers M6 and M8.  It uses artificial intelligence to monitor and analyze your workouts then predict your needs and make suggestions for the next challenging level. It works in sync with personal training instructor videos and acknowledges achievements with rewards to motivate users – making it fun and inspirational on the way to attaining those fitness goals.  It comes fully loaded on a Samsung tablet, with purchase of max trainers. All users can have access through Android or Apple devices.

Workout Programs

Bowflex Max Intelligence™: It is the use of artificial intelligence on a fitness platform. Imagine each time you workout your program is different, automatically changed to suit your current level but prepared to increase to your next level of challenge without you having to figure it out.  How’s that for having a personal trainer! It does a fitness assessment, and then identifies your level and off you go. You can choose from a wide range of trainer-led videos that are motivating and educational – Bowflex Max will recommend the ones suited for your fitness level. As it tracks your workouts it makes note of your milestones and rewards you for your dedication and increased performance. Max is motivating and friendly while pushing you to the next level.

Pros

It’s becoming a fairly common feature in the latest versions of workout equipment, to have access to workouts and motivational instructors streaming live or on videos on demand on Apps. What stands out about the Bowflex Max Intelligence is its capability to assess each of your workouts and then automatically suggest an increase in all its elements to get you to your fitness goals.

Cons

There aren’t any cons, but if we were pushed to make one it would be that there isn’t any live streaming, which is the next level, revolutionizing the home gym experience. But Bowflex Max, streams videos on demand with certified instructors, plus since it’s cloud based, there is likely to be a plethora of regularly updated exercises and instructors to choose from.

Subscription

The Bowflex Max Intelligence™ requires a subscription to use it. It is one level of subscription offered at $149 annually, but for those who are commitment shy, you can register for monthly use at $14.95. The price is not included in the cost of the equipment.

Conclusion

Bowflex Max Intelligence™ is pretty cool. Once it assesses fitness levels, it has the ability to determine your own personal programs  day to day by recording and analyzing your history – you just have to focus on doing your best at each level, with the help from motivational videos and instructors. Check out the app here. 

Ever find yourself wondering which is better? The treadmill vs. the rower? Which machine should you devote your workouts to? There’s no question that when you hit the gym, you want to see optimal results as quickly as possible. You don’t have hours each week to exercise, so getting the best overall progress from every minute you put in becomes incredibly important.

Like most decisions in life, there are going to be pros and cons to each of these cardio methods. The treadmill is a great calorie burner, but not so great at keeping you injury free. The rower is low impact, but does require a bit more skill to perform.

Which is ideal? Let’s take a closer look at the comprehensive benefits so that you can figure out where you should devote your time.

Treadmill Vs. Rower – The Showdown

Below are the main pros and con’s of each of these machines to consider. Think about what you value most in your workout and let this guide your decision.

Treadmill

Pros:

• Great calorie burner
• Can walk or run – your decision
• Easily allows you to add resistance by going uphill
• Is perfect for those looking to build endurance
• Will promote a slim, streamlined physique
• Is quite simple to get started with – no learning curve

Cons:

• Your injury risk can be quite high – back, knee, or ankle pain is quite likely
• You may suffer from a mishap while using the machine such as falling off or rolling an ankle, which can take you away from the gym for weeks, or even months
• Is a high impact activity
• May not provide you with the muscle strengthening benefits you’re looking for
• Is not ideal for preserving lean muscle mass tissue

Rower

Pros:

• Engages both the upper as well as the lower body
• Gives a complete conditioning workout so is great for those who aren’t doing any other form of activity
• Is non-impact
• Burns a high number of calories
• Can increase intensity by either increasing resistance or increasing speed
• Is ideal for those who are hoping to build muscle while burning fat

Cons:

• May lead to a risk of knee or shoulder pain
• Does have a bit of a learning curve to get used to the pattern of movement
• Does not allow for ‘mindless’ exercise as well as the treadmill does

Let’s look at some of these in more detail.

Injury Risk

The first point to look at when considering the treadmill vs. rower is the injury risks associated with each of these movements. Here, the treadmill does come out ahead. There are just simply more ways that you could potentially injury yourself while on a treadmill compared to a rower.

Not only do you have that high impact nature acting against you, potentially threatening your joints and bones, but you also have the risk of rolling an ankle or worse, falling off the treadmill entirely.

For those who like to push their limits and do very intense sprint training, don’t bypass the fact that rolling an ankle can be quite likely!

The rowing machine can definitely lead to overuse injuries if it’s performed too often with not enough rest time in between, but usually the risk of these injuries is quite low. Most often people don’t have too many problems.

Body Composition Changes

Now let’s consider the body composition changes you can expect to take place. While both of these methods of cardio training are excellent at boosting your daily calorie burn, doing a high volume of each of them is unlikely to lead to the same result.

Case in point, take a close look at a marathon runner and a rower. Do they have similar bodies? Not at all! The marathon runner is usually quite thin and gaunt looking while the rower is more muscular and chiseled. This is thanks to the fact that running doesn’t have you working against much resistance, while rowing does. Therefore, rowing integrates more muscle power into the mix, enabling you to retain and build muscle better.

The only exception to this rule is if you happen to be a sprinter. If you are doing intense sprint training on your treadmill and that’s it, then you will likely find that you can develop more of that muscular base that you’re after.

So ask yourself, what look do you want here? If you aren’t interested in building much muscle and just want to be thin, then jogging is probably a terrific option for you.

If, on the other hand, you want that athletic look where you have muscular shape to your body, rowing is what will deliver.

Programmability

In terms of running a program on both machines, you’ll find the treadmill a bit easier here. The nice thing with the treadmill is that you can either choose between walking or running. So on your off days from running, you could just walk as a easy workout that gives your body a break from the pounding. It’s a bit of a different movement pattern as well, so can ward off overuse injuries quite well.

On the flip side though, if you are rowing, you can’t do anything but row, so you’ll likely have to take time completely away from the machine on your off days.

The treadmill also gives you a bit more versatility in what types of workouts you can do. You can do a slow walking workout, a fast walking workout, an incline walking workout, a mix of incline walking and jogging, a jogging workout, a sprinting workout, an uphill sprinting workout – there are many different combinations that can be done.

With rowing, you can either do a slow row, a high resistance row, a fast row, or a combination of those. There aren’t quite as many options for creating your own programs so if you are someone who gets bored from time to time, then you’ll want to go this route instead.

Continually changing your workout program around is going to be critical to seeing ongoing results, so this is something that can’t be overlooked.

Practicality

Finally, also think about things from a practicality standpoint. Which transfers over to your everyday life better? Here, the treadmill will be the answer for most people. Unless you are doing a lot of rowing type of movements in your profession, you’ll simply get greater bang for your buck from becoming more proficient in walking and running. Building up your endurance in these two modalities is great for everyday life and keeping your body active and in motion.

Conclusion

So there you have the main points to know about the treadmill vs. rower. Both are excellent pieces of equipment and will without a doubt serve you well, so you really can’t go wrong with either.

It all comes down to selecting the one that you feel will best help you establish excitement in your workout and capture the specific goals you are hoping to reach. Spend some time thinking about these factors along with your injury risk potential before making your purchase and you will make an informed decision that will have you enjoying your workout sessions for months to come.

Photo credit: Ljupco Smokovski/Shutterstock; By Maksym Bondarchuk/Shutterstock; Lucky Business/Shutterstock; VGstockstudio/Shutterstock

Tired of your same ho-hum treadmill sessions? Do you hop on the treadmill only to perform stride after stride without much variation in between? Are you tired of the status quo?

If so, your body is probably tired too. Here’s the secret about seeing great results from your fitness plan: Something needs to change. Simply put, if nothing ever changes, you are going to be seeing the same results over and over again.

By adding variation to your workout routine – and combating boredom at the same time – you can help avoid this. It’s definitely a win-win. So if you haven’t changed things up in a while, now is definitely the time. And, we have some great workouts to help you do just that.

Let’s take a look at four awesome treadmill workouts that will enable you to not only improve your fitness level, but regain that lost interest you have in your workouts once again.

The Interval Circuit

Most of us know by now that one of the most effective types of workout programs out interval training. This involves very intense bouts of exercise with active rest periods. By training this way, you can dramatically enhance your post-exercise calorie burn (a process called EPOC) while also helping to improve your fitness level dramatically. The harder you push yourself while doing the intervals, the greater the fitness benefits will be.

What we’re going to do in this workout program is actually double up on the benefits by adding some circuit training within the intervals. This is going to help bring some resistance training into the mix to ensure you reap optimal benefits.

You will still be getting some rest between the interval and the circuit training movement however as you do want to keep that circuit training exercise to a decent level of intensity. This helps prevent fatigue accumulation, causing you to stop the entire workout short.

This is a more advanced protocol however so one that should be done by those who have some experience under their belt.  

Remember to always perform a light warm-up before this workout and finish off with some proper stretching and a cool-down.

5 minutes walking at a moderate speed to warm-up

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds push-ups

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds bodyweight squats

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds bicycle crunch

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds step ups

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds mountain climbers

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds walking lunges

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds chair dips

10 seconds rest

30 seconds running at an RPE (rate of perceived exertion on a scale of one to ten) 8

20 seconds rest

30 seconds supermans

10 seconds rest

5 minute cool-down

To progress this workout program, you’ll simply track how many reps you do of each circuit move and how fast you are running. Over time, if you can completely more reps and run faster, you’re improving!

The Long Hill Climb

One of the best ways to challenge yourself on a treadmill but one that many people forget far too often is uphill walking. Uphill walking is great because it’ll work the glutes, hamstrings, and quads, while also targeting the core and calves as well. It’s a full lower body strengthener! It also adds significant improvement to your cardiovascular fitness level as well, so it can be just as good as running for improving your conditioning.

Finally, it torches calories. If you put the treadmill on a steep incline and walk at a brisk pace, you will be burning just as man, if not more, calories than you would if you were running.

This is also a perfect workout for those who are struggling with bad knees or back and who can’t take the impact that running dishes out. Do it and get quick relief.

5 minute warm-up

2 minutes walking at 4 mph, incline 4

2 minutes walking at 4 mph, incline 6

2 minutes walking at 3.5 mph, incline 8

2 minutes walking at 3.5 mph, incline 10

2 minutes walking at 4 mph, incline 2

2 minutes walking at 3.5 mph, incline 8

2 minutes walking at 3.5 mph, incline 10

2 minutes walking at 3 mph, incline 12

2 minutes walking at 3 mph, incline 14

2 minutes walking at 4 mph, incline 2

5 minute cool-down

The Acrobat Treadmill Workout

If you’re someone who’s gotten a good feel for running on the treadmill but you want to boost your agility and body awareness, sometimes it’s actually wise to slow down and do some different moves on the treadmill. Perhaps you’ve seen someone walking sideways before and wondered what the heck they were doing. There can be some merit to doing this. It not only challenges your muscles in a different manner, but helps you enhance your overall balance capabilities as well.

This acrobat treadmill workout is not about going as fast as you can, but rather, maintaining total body awareness. It’s a good one to do on an easier workout day where you are still feeling mentally fresh to change things up and give your body a break from the high impact nature of your other workout sessions.

5 minute warm-up

5 minutes walking at 4 mph, incline 4

2 minutes walking sideways in a bent knee position (shuffling your feet) at 2 mph, incline 0

2 minutes walking to he other side in the same manner at 2 mph, incline 0

5 minutes walking at 4 mph, incline 4

1 minute walking backward at 1.5 mph and incline 2

5 minutes walking at 4 mph, incline 4

5 minute cool-down

This workout may seem like not that big of a deal, but see it and watch if you aren’t sore tomorrow.

The Ab Blaster Interval

This workout is similar to the circuit training workout only this time, you’re entirely hitting your core. Many people cite that their abs are their trouble spot and in order to get good abs, you need to do two things: strengthen your core muscles and burn fat. This workout accomplishes both of them.

Because core exercises aren’t that cardiovascular demanding, you won’t be resting much between the interval and the ab move. You should be able to rest from the interval during the ab exercise, while still focusing on strengthening your core.

Keep in mind these intervals, being that they are longer as well, won’t be as taxing on the body either, reducing the need for rest between them. You’ll be going at a rate of perceived exertion of 7, which means on a scale from one to ten, you are working at an effort level of seven. Everyone will have their own level at this point as each person’s overall fitness level is different. If you feel like this level of intensity is to great for you, drop it down to RPE 6 so you can complete this workout session.

5 minute warm-up

1 minute running RPE 7

1 minute front crunches

1 minute running RPE 7

1 minute bicycle crunch

1 minute running RPE 7

1 minute prone ball roll ins

1 minute running RPE 7

1 minute mountain climbers

1 minute running RPE 7

1 minute crunches on an exercise ball

1 minute running RPE 7

1 minute lying side to side twists

1 minute running RPE 7

1 minute lying leg raises

1 minute running RPE 7

1 minute left side plank

1 minute running RPE 7

1 minute right side plank

1 minute running RPE 7

1 minute front plank

5 minute cool-down

So there you have some fresh new workouts to try next time you hit the gym. Don’t ever be afraid to change things up with your treadmill workouts. Too many people get stuck in their ‘zone’ and just do the same workout over and over again, trying to improve marginally on it.

Break free. Don’t worry that you’ll ‘lose’ fitness from trying something new. 99% of the time you will actually gain fitness and you might reduce your injury risk as well since now you are doing something that is different and not stressing your body out in the exact same way.

Photo credit: Alexander Lukatskiy/Shutterstock; ozero1504/Shutterstock; Ljupco Smokovski/Shutterstock

The Life Fitness E1 and the Sole Fitness E35 are your top of the line ellipticals. We did a more in-depth review of the Sole Fitness E35 if you’re particularly interested in that elliptical. Life Fitness is a popular fitness company whose products you’ll see a lot in gyms. Sole Fitness makes those specialized products directed more towards at home use but you’ll probably see them in the gyms too.

So what’s the difference between these two ellipticals? Like treadmills, their design and function are similar and it’s the little things that set them apart. These two machines set the bar really high with just how advanced an elliptical can get.

Design

Winner: E1

You’ll commonly see Life Fitness ellipticals or treadmills in a gym and for good reason. The E1 and other Life Fitness machines are just simple in general. A 29lb flywheel in the back allows for a large stride and the oversized foot pads reduce sideways motion. The E35’s flywheel is in the front which might throw off some riders initially and the smaller foot pads leave room for slight horizontal movement.

Both ellipticals come with two sets of handlebars—one that is ideal for full-body movement and another with heart rate sensors.

Systems

Winner: Tie

The E1 is going to come with slightly more programs but that doesn’t exactly give it the advantage over the E35. Both elliptical’s programs have to do with incline, resistance, and heart rate among others, so you’ll be getting somewhat of the same workouts regardless.

The E35 comes with a built in sound system, whereas with the E1, you’ll have to purchase a more expensive type of console that is sound and MP3 compatible.

Overall

Winner: Tie

We like both the E1 and E35 as premium ellipticals. What we like even better is that they have separate warranties on their most vital and sophisticated parts such as the electronics and mechanics. If for some reason they should fail, you’ll know you’re covered.

There’s not much separating the two ellipticals in terms of design or systems that makes one radically different from the other. You’ll have to pay a little bit more with the E1 to get a quality sound system. Other than that, we guarantee you’ll be happy with either machine.

Okay, so you’ve seen our reviews of the best stationary bikes out there. Now, apart from figuring out to work these advanced machines, you’re probably wondering what type of workout to complete on them. Just like any other fitness machine, there are exercises you can complete that enhance your cardio and endurance along different spectrums.

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But aren’t they just bikes?

They may look like ordinary stationary bikes, but the ones we reviewed are the best of 2017 for a reason. Their owners raved about them for some reasons, not the least of which was that they all saw a change in themselves. Whether this is fat loss, muscle growth, or better overall times, your goal should be to improve as much about yourself as possible with each workout.

Some bikes, like the Airgometer, are specifically designed with a certain aspect to be exercised—your endurance.

Getting Started

So you’re all done assembling your brand new stationary bike. All the electronics are working, and nothing is making too loud of noise. It can be intimidating at first because you don’t know how to handle this new machine. You’ve read all the reviews and schematics, but nothing compares to when you first start pedaling.

Though it may cost you more, it is highly recommended (if your bike doesn’t already have it), that you install a compatible measuring system on your bike. It will track calories burned, distance, speed, intervals, and may be even heart rate.

Let’s start from the beginning before you even get on the bike:

Stretching

Just like with any exercise, stretching most muscles in your lower body will substantially increase workout efficiency in the long run. Those quadriceps will be taking the brunt of most stationary bike workouts, so make sure those feel warm and loose by the time you’re ready to start.

Starting Out

Let’s count out bikes like the Schwinn and Airgometer for a moment and focus on the rest. These bikes, despite their design difference, are the quintessential indoor cycling machines. They are made for you to have an intense workout from the accessibility of your home.

If you’re already familiar with a similar machine at the gym, then it’s safe to safe you can get up to speed quickly on the bike and test your limits. Remember, most bikes have levelers to prevent the bike from rocking during an intense session.

Begin!

You’ll want to keep your health in mind. You may not be exposed to the elements or running or biking on solid ground, but the bike will tire you out quickly. The trick is not to see how quickly you can become tired, but how long you can last before you get tired.

This is why the interval feature on some bikes (Or a rapid change in resistance), is our favorite.

Unpredictable Interval Training

The interval feature (if your bike has it) will alter the resistance at a predetermined time to simulate the change in elevation on a regular bike. Sometimes the changes will be sporadic. You may encounter different resistance levels, and the bike may hold those levels for an unknown amount of time. You could go high to medium, back to high and then to low, before moving to high and back to low.

1. Start riding
2. Encounter inconsistent resistance at unpredictable times
   • Sometimes you might be able to see the change in elevation approaching, depending on the bike’s systems

These are my favorite workouts because all you’re going to be doing is pedaling. You don’t have to worry about taking your hands off the handlebars because the bike will change the resistance for you. However, if your bike is not the type with an automatic resistance shifter, then you will have to modify the resistance yourself. This is as easy as twisting the knob or control that manages the resistance.

These workouts mimic the ever-shifting environment of the outdoors and expose your body to different elevations. The unpredictability factor may irk riders because they can’t adequately prepare themselves for what is coming. In this case, we can move on to actual interval training.

Standard Interval Training

This is a standard feature on most bikes you see at the gym. Let’s say you set the resistance level at 10 (out of an unknown limit), and then start pedaling. This feature is typically displayed on the bike’s computer screen and shows the upcoming change in resistance.

The bike will most likely start you at an easy resistance before switching to the level 10 resistance after a short delay (usually about 2-3 minutes). You can go for as long as you want or need to, but the key is being able to further, if even for 10 seconds or more, with each workout.

If your bike does not have a sophisticated computer screen, then you will have to adjust the resistance manually. The difference between those that have and those that don’t have advanced electronics isn’t too big. It means that you will have to do some careful note-taking to matter track your progress.

Distance Training

Set your bike at a resistance level that you’re comfortable with and set a time, let’s say for example 20 minutes. Try and complete a mileage you determine for yourself in that 20 minutes. As your body adjusts to the bike, its positions, and you focus more on your goals, you’ll start to see yourself getting closer and closer to that desired mileage.

Position Adjustment

Some of the bikes you may have seen have their seats facing forward or backward. While it’s highly unlikely that’ll find a bike that can switch between the two positions, even leaning forward on your bike can emphasize different muscles.

Some bikes, like the Airgometer, are specifically designed with a certain aspect to be exercised—your endurance. Once you look at the Airgometer, you’ll see it’s entirely different position than most bikes allows it to work different muscles. It also uses a fan that spins according to how fast you pedal. So you can see why it would be specialized for endurance.

The hardened bikes that use actual flywheels require you to get up to and maintain speed to complete a timed resistance workout. This is also beneficial for endurance training because you want to be able to do more for longer.See Best Price

For anyone who wants to try a low impact exercise routine, a vertical climber is a great investment. Owning one means you don’t have to commit to a gym, or pay all those membership fees.  So you can exercise at home- saving you time and money. All you need to do is choose a machine, which is where I come in.

With so many devices on the market, it can be hard to narrow down your choices, so I’m going to do it for you. Two vertical climbers consistently come out top in reviews, so we’re going to compare them to see which one is right for you. My Maxi climber versus the Merax vertical climber review will examine every aspect of these two machines, giving you all the information you’ll need to make an informed, smart decision.

What is a vertical climber?

Many people have seen vertical climbers, but few have tried one, and many don’t use them correctly. So, let me explain to you what this device is and what it does. A vertical climber is a low-impact exercise machine designed to copy the motions and movements associated with mountain climbing. It works both your upper and lower body, and it can burn more calories than other exercise routines without putting to much pressure on your joints.

The Merax Climber: Made for Everyone

The Merax Climber may look like every other climber, but it is anything but ordinary. Packed with features other machines can’t offer, it stands in a class by itself. It’s two most prominent features are its adjustable height and weight limit. While most climbers allow you to vary the height, none go up to 7-feet like the Merax does. This allows users of all ages and sizes to use it comfortably.

Then there is the weight limit. Most machines hold a max weight of 250-pounds, but the Merax can hold up to 300. The higher weight limit gives it a distinct advantage, making it accessible to all weight classes.

And that’s just for starters. Other features and benefits include:

• Adjustable Resistance: With this device, you control how hard or easy your climb is. You can tune it precisely to the level of difficulty you want, for a custom workout every time.
• Non-stick Grips: The grips give you a comfortable, secure grip that feels natural as you exercise. A firm grasp lets you complete moves more efficiently and puts less strain on your upper body.
• Comfortable foot pedals: The large, comfy pedals give you a secure feeling as you walk, and relieve pressure off your foot. The wide base plate also allows you to position your foot just how you like it, for a smoother motion.
• Durable & Compact: The Merax Climber is slightly larger than other machines, yet it doesn’t take up more space.  Sturdy, stable, and robust, it folds up when you’re not using it, for easy storage.
• Quiet: This machine is quiet, so you can exercise without waking anyone. Which means you can workout day or night- whenever you have the time.

The Maxi Climber: Blast Away Those Calories

The Maxi Climber is another climber packed with extras meant to impress, and it does. One of its most impressive features is the display console, something you don’t see on many other machines. It shows you calories burned and the number of steps you take, so you know exactly how hard you’re exercising. The monitor helps you streamline and maximize every session, for better results.

Another great selling feature is how smooth the motion is, thanks to interlocking mechanisms that slide easily. This makes every workout, even the high-energy ones, easy on your joints.

The other main benefits of this machine include:

• Compact folding design: Lightweight and durable, it can fit in apartments, offices or homes. It also folds for easy storage.
• Comfortable Isometric hand grips: These grips fit right into the palm of your hand like they were custom made for them, giving you a more relaxed grip. As a result, it prevents straining, hand irritation, and improves your form as you climb.
• Full body workout: Thanks to the fluid motion of this machine, it burns more calories than others in this category. You can burn an average of 500 calories in a 45-minute session, so you get fit in less time

Maxi Climber versus the Merax Vertical Climber

Similarities

When considering the Maxi Climber versus the Merax vertical climber, it is good to weight their similarities and differences. Let’s start with their similarities. Both machines offer a low-impact workout that is easy on your joints. They each burn more calories than using a treadmill, or a stationary exercise bike, and each machine \folds for compact storage. Finally, both machines have grip handles to allow for easy use.

Differences

• Design

Both the Maxi Climber and the Merax vertical climber are well constructed, but the Maxi Climber is slightly smaller and lighter, making it easier to use. It can be moved from room to room quickly, and isn’t in the way if you leave it out. The Merax, on the other hand, takes up a bit more space when it’s in use, and it is heavier to move.

• Weight limit

The Merax vertical climber has a much higher weight limit than the Maxi Climber. The Maxi has a weight limit of 240 pounds, while the Merax can take up to 300 pounds, making it the better option.

• Weight of the Machine

The Merax vertical climber is heavier, weighing 45 pounds, while the Maxi Climber is lighter at 34 pounds. Some users have said that they need a second person to move the Merax into place, while the Maxi Climber can be moved by one person, making it a more convenient option.

 Vertical Climber Buying Considerations

Before you make your purchase, there are some things you need to consider. Here is a checklist of what to ask yourself before you buy:

• Budget: Think about your budget before shopping. You need to work out how much money you want to spend, so you don’t get side-tracked and spend on features you don’t need
• Storage Space: You need to measure your storage and area, to ensure you have the room you need for the machine you want. Some devices fall small enough to fit under your bed or in your closet but can be too big when opened to fit in your room. Measure where you’ll use it and keep it before buying.
• Number of Users: You will need to think about how many people will be using the machine, which will affect adjustability. If your husband is tall, or your sister is overweight, you need a machine that will accommodate all your different needs.

Vertical Climber Exercises

A vertical climber is a versatile tool, providing both cardio and toning benefits. While it’s low impact and gentle on the joints, it does give a very strenuous workout, so go slow if you are just starting out. Once your body is used to the movements, you can do more intense exercises, and even interval training. Here are some ways to use the machine:

If you are just starting out, users recommend climbing for ten minutes a day, three times a week, until you feel comfortable. Then you can increase how often and for how long you use the machine.

If you’re using a vertical climber as part of a cardio workout, then begin at a gentle pace to warm up. Spend around five minutes at the speed that you would climb a flight of stairs. Then increase your speed to increase your heart rate, and maintain this pace for fifteen to twenty minutes. After this, go back to the slower pace for five to ten minutes to cool down.

For High-Intensity Interval Training, or HIIT, spend five minutes warming up, and then spend one minute moving as fast as you possibly can, while still maintaining the proper form and posture, then rest for one minute. Do this for five more repetitions, then return to a slower pace for a cool down.

Common Questions

Will it help with weight loss?

Yes. If you use your vertical climber correctly, and at least four times a week, then you can burn enough calories to lose weight.

Will it help to build muscle?

A vertical climber can help to create muscle across your body. While the motions and movements you target your lower areas, the hand grips help you tone your upper body as well.

What do I need to know before exercising on a vertical climber?

The first thing you need to know is that it is a lot more strenuous than you think. You need to approach it sensibly and build up your endurance slowly over a period of weeks or months. Trying to do too much on any exercise machine can cause injury, especially a vertical climber. Start slowly for short periods of time, and build up the time you spend on the machine and the speed you use.

What does low impact mean?

Vertical climbers are often said to be low impact exercise machines, but you may not know what that means. Simply put, it means the motions you use are gentle on your joints and won’t strain them. Other forms of exercise, like running, put a lot of pressure on your joints, which can cause injury. Many users with already injured or sore joints can use a vertical climber without feeling pain.

Conclusion

As you can see from my Maxi climber versus the Merax vertical climber review, both of these machines have a lot to offer, making this a tough decision. The Maxi Climber is ideal for people who don’t have much space and need a lightweight machine that they can easily assemble and move into place. The Merax Climber, on the other hand, is perfect for families with multiple users, as it’s adjustable and can accommodate varying heights and weights. Whichever machine you choose, just remember that buying a vertical climber is an investment that will help you get the body you want in the comfort of your own home.

When it comes to exercise equipment, knowing what you want, and knowing what to get to give you what you want, can be tricky. I know it is for me. For years, I struggled to get up and go to the gym, then spent years trying to find the perfect home machine so I wouldn’t have to.

The problem is, there are so many types of devices, it was impossible to figure out what I needed. Until, one magical day (yes, after years of searching this was, in fact, magical), I stepped onto a vibration platform. The only question I had, was which model was better- the Merax or the Confidence Vibration Platform?

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