This is the surface that needs to help protect your gym equipment, and floor while also providing a stable base to prevent injuries.
Therefore you must choose the best one for your gym and training. But you will also need to consider the cost as well as the way it’s fitted.
So, we'll walk you through the key factors to consider when choosing gym floor matting.
Start by defining the purpose of your gym space. Different training styles will require different types of matting. For example, if your gym primarily focuses on heavy weightlifting, you'll need dense, shock-absorbent mats.
This not only protects the gym equipment but also the floor underneath but will also provide a stable base for you to work from.
Whereas, High-intensity interval training (HIIT) or circuit classes might benefit from thinner, more resilient mats that are softer for the feet. In this case, EPDM rubber mats are a great choice for this due to their absorption and cushioning underfoot. Plus, it is also available as an EPDM rubber sheet which can make it cost-effective and easy to install.
Gym floor mats are available in various materials such as rubber, foam, and vinyl. Each material has its unique set of properties, therefore it’s vital you choose the most appropriate one for your space.
Foam mats are more cushioning, which offers a soft and comfortable surface for floor exercises like yoga or stretching. Vinyl gym mats are durable and smoother again, giving them a smooth and stable base for activities like dance or martial arts.
You should also consider how the mats will fit together and gym flooring is generally available in the form of an interlocking tile/ straight edge tile or roll-out formats.
Interlocking mats are easy to install, customisable, and ideal for irregularly shaped spaces. Roll-out mats, on the other hand, offer seamless coverage and are quick to set up. Choose the format that suits your gym layout and installation preferences.
Safety is paramount in a gym setting, and it’s important to minimise the chance of gym goers slipping whilst carrying heavy weights.
Therefore, it’s important the matting you choose has non-slip properties to prevent accidents and injuries. Mats with textured surfaces or anti-slip coatings that provide traction even in sweaty conditions are good options.
While functionality is key, the aesthetic of your gym also matters. It’s important to choose gym floor matting that complements the overall design and branding of your space.
Some mats come in a variety of colours, allowing you to create a visually appealing environment, and will stick in your customer's minds.
Establish a budget for your gym floor matting and explore options within that range. While it's important to invest in quality, there are cost-effective solutions that meet safety and durability standards.
Due to the long lasting nature of rubber mats, if you need more affordable options you could decide to invest in second hand matting.
Overall, selecting the right gym floor matting involves thoughtful consideration based on the specific needs of your gym space.
By taking into account the purpose, material, thickness, and other factors mentioned in this guide, you can make an informed decision that enhances the functionality, safety, and aesthetics of your gym.
]]>However, having strong forearms is important for several reasons, with increased strength and aesthetic appeal being just two of them.
How to get bigger forearms is the question that we're here to answer today, and we're going to provide you with all the best techniques to get those forearms looking like Popeye the Sailor.
Before we talk about how to grow bigger forearms, you need to know what muscles the forearm consists of, and what their main functionality is.
Your forearm is very important, a very complex part of your body that includes several different bones, tendons, and muscles that work in combination to allow for stability and movement, particularly in the hand and wrist.
The muscles in the forearm can be divided into two separate categories, the extensors and the flexors. The flexors are found on the palm side of the forearm, otherwise known as the anterior, whereas the extensors are found on the back of the hand, the posterior.
The flexors are responsible mainly for finger and wrist flexion, and the six main muscles here include the palmaris longus, the flexor carpi ulnaris, the flexor carpi radialis, the pronator teres, the brachialis, and the biceps brachii.
We then have the extensors, which are responsible mainly for finger and wrist extension, and the six main muscles here include the extensor carpi ulnaris, the extensor carpi radialis brevis, the extensor carpi radialis longus, the supinator, the anconeus, and the triceps brachii.
In combination, all of these muscles work together to allow you to hold, grip, and manipulate various objects. All of the extensors are required for you to extend your fingers, and the flexors are required for you to flex your wrist and fingers.
Your forearms are very important as far as other exercises are concerned. For instance, when you do barbell curls with a supinated grip, it's your extensors that are responsible for allowing your palms to face upwards.
On that note, when your palms face down in what is known as a pronated grip, your flexors are responsible for allowing your hands to achieve that position.
We already mentioned some of the benefits of having strong forearms, but there are still many more, so let's take a quick look at them.
If you have strong forearms, they'll help you stabilize your wrist while doing exercises such as push-ups, overhead presses, and bench presses. This ultimately makes the exercise easier while also reducing the risk of injury.
Having strong forearms is also important because it will allow you to lift heavier weights with ease.
The stronger your forearms are, the better your grip strength will be. That's really important for exercises like pull-ups, rowing, and deadlifts, grip strength is of paramount importance.
Not only do strong forearms help you improve your overall grip strength and stability, but they also help you control weights much better during exercises.
It allows you to really focus on and isolate various muscles in your arms, therefore leading to better overall growth when doing any sort of arm exercise.
The other reason why having strong forearms is so important is because it helps to improve the flexibility of the wrists, which is important for a variety of lifts.
For example, if you do a front squat and have your wrists tucked under the bar, you need very flexible wrists.
Now that you know what the different muscles in your forearms are, what purposes they serve, and why having strong forearms is so important, let's take a closer look at some of the best ways to get those forearms bigger and stronger.
Of course, the number one way to grow bigger forearms is by exercising them, and below we have a list of several exercises that will help improve your forearm size, strength, and grip strength too.
Yes, knowing what exercises to perform to increase the size and strength of your forearms is important. However, it also matters how you do those exercises.
One of the best ways to grow any muscle is by engaging in what is known as progressive overload.
Progressive overload is all about increasing the amount of weight you lift over a given period of time but can be achieved in a few different ways. For instance, you can increase the overall volume that you train at by increasing the number of sets, reps, or exercises that you do.
At the same time, you can also increase the weight that you're lifting, do quicker reps while decreasing the weight load, and even use rest periods of different lengths.
By shortening the rest period, you're ultimately taxing your muscles more. Progressive overload is proven to be by far one of the best methods to grow muscles.
If you plan on growing those four arms big and strong like Popeye the Sailor, then you need to get enough rest every single night. It's a simple fact that the vast majority of muscle repair and growth happens while you're sleeping.
When you sleep, your body can focus all of its energy on repairing the damage that you did during the day. Of course, the damage we're talking about here are those small micro-tears in your muscles that result in increased muscle mass once they heal over.
That said, you need at least seven or eight hours of good sleep each and every single night for maximum muscle repair and growth.
Not sleeping enough is by far one of the worst things you could do as far as growing those forearms is concerned.
It's also important that you don't overload your muscles too much, by which we mean that you do need rest days from the gym. It's recommended that you take at least one, if not two rest days per week.
Although taking rest days is important, what you can still do is active recovery. Active recovery includes things like foam rolling, stretching, yoga, Pilates, and even light walking or jogging.
Active recovery gets your blood flowing just enough to deliver increased oxygen and nutrients to your muscles, which can help reduce muscle soreness and improve recovery time.
However, these exercises should not be so taxing that you feel your muscles getting tired again. As soon as they start getting tired, it's time to stop. This is after all supposed to be a rest day.
The other essential factor as far as growing your forearms is concerned is hydration and nutrition.
First and foremost, you should be consuming up to two grams of protein for every kilogram of body weight every single day. Fish, dairy, chicken, eggs, beans, nuts, red meat, and various supplements are all great sources of protein. This is the essential building block of your muscles, and without it, nothing gets done.
However, protein isn't the only important nutrient as far as muscle growth is concerned. You also need carbohydrates, because carbs are what provide you with the energy you need to perform those forearm workouts in the first place.
You then also need some important fats, mainly ones found in olive oil, nuts, fish, and avocados, as these are important for hormone production. If you really want to grow those forearms as big as possible, taking branched chain amino acids, creatine, and other supplements can help as well.
What growing your forearms really comes down to is performing the right exercises, sleeping enough, and eating right. If you do these three things, you should see those forearms growing in size and strength in no time at all.
]]>It's a very effective exercise and allows you to safely push your limits to try and maximise your gains.
However, due to its popularity, the leg press at your local gym might be hard to get hold of, especially at peak times. Also, it is a large machine and not many home gyms will have enough space for a leg press.
For this reason, you might be looking for some leg press alternatives, exercises that you can do either at home or even at the gym that will help you achieve the same results as the leg press, but with different equipment, or no equipment at all.
To help find alternative exercises we need to first understand how a leg press works. A leg press machine has you in a seated position, with your face and legs angled slightly upwards, at an angle of roughly 45°.
You're feet then rest against a foot plate and use your legs to push as much weight upwards as you can. This is what the leg press machine is, a tool in the gym that forces you to use all of your leg strength to extend and move as much weight as you can.
During each rep, a variety of muscles are engaged making it a compound movement, so when looking at alternative exercises we need to make sure they are also compound movements. You can check out our guide to all the muscles worked during leg press to see them in more detail.
Now that we know the leg press movement, we can talk about the best leg press alternatives. Let's take a closer look right now.
The exercise that is going to most closely mimic the leg press machine is the squat. With a squat, instead of sitting down and pushing up, you're standing upwards and lowering your body down, before finally pushing it back up.
One of the benefits of doing a squat instead of a leg press is that because you're standing up, there's less pressure on your lower back.
Therefore, if you have any kind of back pain or back injuries, doing regular squats may be a good alternative to the leg press machine. What's also beneficial is that you don't need to have any special equipment to do squats. Sure, many people do weighted squats with barbells, but this is not necessary, strictly speaking.
In terms of the muscles worked, the squat exercises your hamstrings, your glutes, your quadriceps, and to a certain degree your calves.
There are different variations of squats that come with different benefits. For instance, you can do what are known as sumo squats. These have you standing in a much wider position, with your toes facing outwards. The benefit of the sumo squat is that it targets your inner thigh muscles a lot more.
There is also such a thing known as the split squat, which involves doing squats with one leg at a time. It’s an excellent exercise to do if you want to target your legs individually, which is especially beneficial if you happen to have muscle imbalances.
Another great leg press alternative is the broad jump, otherwise known as the leapfrog jump. This is a great way to build overall leg strength and increase your explosive power. This exercise involves fully extending your lower body while also doing a squat.
Keep in mind that this is a very high-impact exercise, so if you have knee or hip problems, you may want to stay away from it.
However, the beauty is that you don't require any equipment for this exercise, which means that you can do it at home or anywhere else. As for the muscles that the broader jump works, it targets your hamstrings, glutes, quadriceps, and calves, everything that the leg press machine also targets.
If you need a good exercise to replace the leg press machine, but don't want anything that features high impact, doing lunges is recommended. Lunges are also great because they don't add any pressure to the equation, therefore sparing your lower back, unlike the leg press machine.
Lunges are also beneficial because they work out both of your legs simultaneously, and they benefit your quadriceps, glutes, and hamstrings. The other beauty of lunges is that you also don't need any equipment, so you can do them at home or anywhere you see fit.
If you're looking to target your quadriceps, glutes, hamstrings, and even your hips, then the bridge exercise is one of the simplest and best moves you can do. Not only does it work your legs, but also your butt and your core. All you need is a mat to keep yourself off the hard ground, although if you're a tough one, even this isn't necessary.
We’ve covered four great leg press alternatives today. Remember, the main goal of choosing a leg press alternative is to work out virtually all of the same muscles as the leg press machine, but without the machine itself.
Maybe you just don't like the leg press machine, maybe you don't have time to go to the gym, or maybe every time you go to the gym it's already taken. Whatever the case may be, there are great ways to exercise your quadriceps, hamstrings, and glutes, without having to use a leg press machine.
]]>That said, some people may not know how to exercise their forearms, and that's exactly what we're here to fix today. Let's get to it and take a look at nine of the best forearm workouts that you can do.
Some people might be wondering why we are talking about using dumbbells to train your forearms. Well, there are several reasons for this. First and foremost, using dumbbells means that you get to work each arm individually.
Although you'll do most of these exercises with both arms at the same time, you're still technically working out each arm by itself.
This helps you develop your muscles evenly, preventing muscle imbalances from occurring. On the other hand, if you already have muscle imbalances, this allows you to work one arm a little harder than the other, therefore making up for the imbalance.
What's also nice about dumbbells is that they come in all sorts of weights, usually starting as low as 2.5 lbs, making them more than ideal for beginners. It's great for people engaging in progressive overload, and for those who want to increase the amount of weight they lift by very small increments over a long period of time.
Here we have a list of various forearm workouts or exercises that you can do at home or at the gym, depending on the equipment you have. Let’s take a closer look at all of the best ones.
The plate pinch is an excellent exercise to help grow both forearm strength and size.
If you want to improve the overall strength and size of your forearm muscles, while also improving the stability of your wrists, doing what is known as risk abduction is one of the best things for you.
Whereas before we had wrist abduction, here we have wrist adduction. It's virtually the same exercise, and it has all of the same benefits, but in the other direction. It can also be done standing up or kneeling.
If you're looking to enhance both the endurance and grip strength of your forearms, doing the farmer's walk is a great way to do so. The farmer’s walk is something that you can do with dumbbells, kettlebells, or weighted plates.
If you're looking to increase your overall grip strength and forearm muscle size, then the hex dumbbell hold is by far one of the best exercises you can do. You can use regular dumbbells if you want, although using hex dumbbells is best because it provides you with a better grip. Here's how to do the hex dumbbell hold.
If you want to increase the strength and size of your forearms, particularly the muscles on the underside or palm side of your forearm, then doing a variety of wrist curls is beneficial. There are a few different types of wrist curls that we're about to cover, so let's take a look. First, we have the regular wrist curl.
Next, we have another variation of the wrist curl, the single arm wrist curl. This is much the same as the wrist curl we discussed above, but here you're going to focus on a single arm instead of both at once. The big benefit here is that if you happen to have any muscle imbalances, you can train each arm or wrist individually, so that one can catch up to the other.
Finally, we then have the reverse wrist curl, which as you could imagine, is much the same as the regular wrist curl, but just in the opposite direction. Let's take a look at how to do the reverse wrist curl.
If you want to improve the overall size, strength, flexibility, and mobility of your forearms, particularly as far as the wrists are concerned, doing dumbbell wrist rotations is a great way to go. Here's how to do dumbbell wrist rotations.
We then have the hammer curl, which many people think is just for the biceps. However, it also works out the brachioradialis, which is one of the biggest muscles in your forearms.
Because it's also a bicep exercise, it allows you to lift a heavier weight. If growing size and strength in your upper forearms is the main goal, then the hammer curl is one of the best exercises you can do. Let's find out how to do hammer curls.
We then have the Zottman curl, which is almost like a hammer curl, but you start off with your hands facing downwards instead of inwards. It's another great exercise for working the muscles on the backside of your forearm.
The bottom line is that having strong forearms is much more important than most people would like to think. While many people focus exclusively on their upper arms, this is a mistake, and doing forearm exercises is important.
Having strong forearms allows for much better finger movement, strength, and control, wrist strength and flexibility, and it helps improve your grip strength as well.
Although doing all of the exercises listed above is very beneficial as far as your forearms are concerned, remember that rest and nutrition play important roles as well.
]]>Today, we're here to figure out what a PR is, why achieving a good PR is important, and how to continuously improve your own personal record.
The quick answer, PR in the gym means personal record sometimes called personal best (PB). Your personal record is a term that you use to determine what your highest level of performance on a specific exercise is.
For instance, a personal record could be the heaviest amount you've ever lifted on a specific exercise, whether shoulder press, bench press, or anything in between. However, a personal record doesn't just have to do with weightlifting.
A personal record could also have to do with cardiovascular exercise, such as achieving a fast time when running or cycling a certain distance. Remember that personal records are unique to each person, and they represent your peak endurance, speed, and strength at a specific time point.
Today, we're going to take a much closer look at personal records and why they're so important, as well as how to achieve better personal records every time you exercise.
Yes, a personal record is certainly something to aim for, and more than anything else, achieving a new personal record time after time again just makes you feel a whole lot better. Achieving new personal records provides you with a sense of confidence that you are progressing, and it shows you that your work is paying off.
It's something that helps motivate you to keep doing more and keep doing better. It's all about having motivation and goals that you can achieve. But by continuously setting the bar higher and higher, you push yourself to perform better week after week.
Speaking of progression, this is one of the biggest benefits that you get when keeping track of personal records, being able to track your progress.
If you lift 100 pounds on a bench lift one day and then lift 105 pounds the next week, then you've made a 5-pound progression over the course of a week, which you only know thanks to the fact that you've been keeping track of your PR's.
It's all about knowing how well and how fast you are progressing.
What many people may also not realize is that achieving personal records, or at least setting personal record goals for yourself, helps to keep you accountable.
Recording your personal records requires you to be honest and accurate when recording your stats, and this helps to encourage integrity and discipline all throughout your exercise routine.
Of course, your number one goal is to continuously improve your personal records, so how do you do this?
One of the best ways to help you consistently break personal records is to incorporate the principle known as progressive overload into your workout routine. Progressive overload may sound complicated, but it's actually very simple.
It involves very slowly increasing the frequency, intensity, and volume of your exercises over a given amount of time. It’s all about slightly pushing your body past its comfort zone, just a little bit, which helps to stimulate muscle growth and increases overall strength.
No, this doesn't mean that you need to add 50 pounds to your lifts right off the bat, but rather, start by adding one or 2 pounds every time you work out. It's all about being slow and steady, or in other words, it's a marathon, not a sprint.
Speaking of weightlifting and exercise, in general, being a marathon and not a sprint, if you plan on continuously improving your personal records, this is the mind frame that you have to be in.
The fact of the matter is that when it comes to exercise, whether weightlifting, cardiovascular exercise, or anything in between, it's consistency that will provide you with the best gains.
It's a whole lot more beneficial to go to the gym for 45 minutes per day, five days per week, than it is to go for one long session that lasts for several hours.
Furthermore, it's better if you only go a few times per week, but you maintain this over a prolonged period of time, instead of starting out by going every single day, and then petering off and maybe only going once or twice per week, or not at all.
You need to remain consistent in your workout routine. Create a solid workout plan that dictates exactly when, where, and what you will work out, and what your goals are for every session.
This kind of consistency is one of the best ways that you can work towards continuously improving your personal records.
With all of the weight lifting and bar pushing that you're doing, one of the most important things that you might be forgetting is to rest. The simple fact of the matter is that rest is one of the most crucial aspects of muscle recovery.
In fact, the vast majority of muscle recovery happens while you are sleeping. It's recommended that you get around eight hours of sleep per night, although a minimum of six hours of sleep per night is an absolute must.
Now, resting doesn't only apply to sleeping well at night, but also to taking breaks or days off from the gym.
The reality is that while you are motivated you might want to exercise seven days per week, the fact is that this doesn't actually benefit the body.
Yes, there is such a thing as too much of a good thing, and working out is unfortunately one of these things.
You really shouldn't work out more than five or six days per week at the most. At the very least, you should give yourself one rest day every week, to give your body a chance to recover from all of that exercise you've been doing.
You'd be surprised just how better able you are to achieve personal records after a day or two of rest.
Just as important as sleep, if you plan on blowing your personal records out of the water day after day, to get adequate nutrition.
Yes, protein is by far one of the most important factors here. It's recommended that you consume at least 1.2 grams of protein per kg of body weight, and up to 1.7 grams per kg.
This translates to between 0.5 and 0.8 grams of protein per pound of bodyweight. While many beginners may focus exclusively on protein intake, what expert bodybuilders and weight lifters know is this, you also need carbohydrates, healthy fats, vitamins, and minerals.
While protein is certainly the most important building block for your muscles, you can't ignore other macro and micronutrients, and the vital roles they play in building muscle as part of a balanced diet which is essential in helping you achieve your personal records.
While breaking your personal records has a whole lot to do with consistency and pure muscle power, you also need to be able to stay motivated.
Physical strength is important for achieving personal records, but your mental strength comes into play as well. This is especially the case when you hit that wall, that point where it feels like you just can't get past.
Sometimes you might struggle for a few days or even weeks before you manage to add a few pounds to your personal records.
The point here is that you need to stay tough and stick it out, because if you remain consistent, you sleep well, and you eat right, eventually you will break that personal record.
It might take some people longer than others, but realize that even a little bit of progress is a big deal, so don't let your motivation slip if you don't see yourself progressing for a few weeks or even months.
Everyone stagnates at one time or another, and it's simply about pushing past it. Stick with it!
A big issue that many people may experience, unknowingly, when trying to achieve personal records, is throwing all caution out the window.
By this, we mean that many people all of a sudden forget what proper form and technique are, and instead try to push as much weight as they can.
Remember, lifting less weight with proper form and technique is always better than lifting more weight with improper form and with no technique at all.
At the very least, you won't get the most out of the exercise if you don't follow proper form and technique, and worst case scenario, you could end up injuring yourself, and putting yourself on the sidelines for an extended period of time.
The bottom line here is that if you remain consistent, you keep track of your progress, you eat and sleep right, and you use proper form and technique, you should be able to break your personal records week after week.
]]>However, you might not have access to a leg extension machine. Maybe they're always taken at the gym or maybe you just don't have time to go.
For this reason, you might be looking for some leg extension alternatives, and that's exactly what we're here to look at today.
The leg extension machine is very simple, and for the most part, it's exactly what it sounds like. It has you sitting in a seat, with your back vertical against a backrest. Your knees are bent, with your upper legs parallel to the ground, and your lower legs perpendicular to the ground, complete with a pad in front of your ankles or shins.
The point is to push the pad upwards by bending at the knees, thus extending your legs, and ultimately straightening them in the process so that your whole leg, from toe to hip, is parallel with the ground.
You hold this position for a few seconds, and then slowly go back to the starting position. As you can see, it's a very simple exercise.
The leg extension machine focuses on one specific muscle, or muscle group to be precise, the quadriceps.
To be clear, there are four main parts of the quadriceps, including the rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius.
These four sections of the quadriceps make up the vast majority of your front upper leg, and these muscles are extremely important for a variety of reasons, as you'll see directly below.
The number one benefit of the leg extension machine is of course that it targets the quadriceps, perhaps better than any other machine or exercise could. This is mainly because it isolates your quadriceps muscles, ensuring you don't work out anything but those exact muscles.
Leg extension machines also allow you to add a good deal of weight to the equation, therefore allowing you to engage in steady progressive overload, and ultimately in muscle growth. The bottom line is that the leg extension is one of the best out there as far as growing quadriceps size and strength are concerned.
Having strong quadriceps is important for a variety of reasons, with one of them being that you need them for pushing motions. Whether you're running, jumping, standing up, or anything in between, it's your quadriceps doing all the work. Without strong quadriceps, your legs will get tired quickly when you're in an upright position.
However, strong quadriceps aren't just about strength per se, but also balance and flexibility. The leg extension machine helps to maintain good flexibility in your knees, which combined with increased leg strength, helps you maintain mobility and balance.
Being both flexible and strong is important as far as balance is concerned. What it really comes down to is that anything that involves you being upright requires well-developed quadriceps muscles.
What we are here to talk about today primarily are alternatives to the leg extension machine. What you might be wondering however is why you would choose an alternative in the first place. Well, the most obvious reason is that leg extension machines are expensive and usually only found at commercial gyms.
They aren't commonly found in home gyms but even if you do go to the gym, there are usually only a few of these machines, and they're usually always taken.
Therefore, having alternative leg exercise machines, body weight exercises, and other leg extension alternatives in your arsenal is always a good idea.
The number one goal to keep in mind when choosing any alternative to the leg extension is that the exercise in question needs to work your quadriceps muscles.
One of the best leg extension alternatives is the dumbbell leg extension. Now, this one requires you to have an adjustable weight bench, along with a dumbbell. It's a good quadriceps exercise if the leg extension machine is already taken, especially if you want to add a certain challenge to the mix.
This exercise requires great balance so you don't fall off the bench, which means that it also helps activate various stabilizer muscles. It requires you to engage your core to a high degree, therefore making it a great compound exercise. Furthermore, you're also using those adductor muscles to hold the dumbbell right in between your feet.
If you're looking to target your quadriceps muscles, but you don't want to have to use a machine, doing squats is a good option. Squats are great because you can do them without any equipment at all.
However, you can also add difficulty to the equation by placing resistance bands around your upper legs, by holding dumbbells in your hands, or by doing a weighted squat with a barbell on your upper back. Whatever the case may be, squats can be done virtually anywhere, and this is something that makes them so appealing.
Furthermore, they're also a low-impact exercise, not to mention that they also do a fantastic job at targeting your quadriceps. However, instead of just targeting your quadriceps, the squat also targets your hamstrings and your glutes, which brings added benefits.
The reverse prowler push is one of the more interesting exercises on the list today, and it's one of the most difficult ones as well. It closely mimics the mechanics of the leg extension machine, all without the need for the machine itself.
In fact, it's one of the best quadriceps-building exercises out there, as long as you have a prowler or a weight sled. That said, not every gym has weight sleds or prowlers, so you'll have to find one that does, or also buy one for use at home, which requires you to have a good deal of space.
If you're looking for an exercise that puts constant tension on your quadriceps, you might want to try doing a cable leg extension, otherwise known as a cable kick. This exercise requires you to have access to a cable machine that allows you to adjust the pulley to.
Here, you also need to have an ankle strap so you can attach your leg to the pulley. It's a great exercise, because the constant tension on your quadriceps means that you have to fight for every single rep no matter what stage of the exercise you are in.
If you want to do a great quadriceps exercise, and you don't even want to do any moving, then the wall sit is a great exercise to consider. The wall sit is known as an isometric leg exercise, which means that it works your muscles without any actual movement.
All you do is take a seated position and sit against a wall for as long as you can. It's great for targeting your quadriceps, and it's also beneficial because you can do it anywhere as long as you have access to a wall.
As you can see, there are plenty of great leg extension alternatives out there, exercises that target your quadriceps. Whether you're using a cable machine, doing wall sits, a bench and dumbbells, or anything in between, there are plenty of great exercises to grow those quadriceps into something worth looking at. Remember, consistency is key, so don't give up!
]]>Today, we want to take a look at all of the muscles worked when using a leg press along with various tips on how to do this exercise properly.
For those who don't know, the leg press machine is a popular leg workout tool at your local gym. The leg press machine has you in a seated position with your legs facing upwards at roughly a 45° angle. Your feet are pressed against a plate, which is either attached to a weight stack or can be loaded with weight plates for added resistance.
You start with your legs almost straight then slowly lower the weight by bending your knees. Once your knees are completely bent you push against the plate to straighten your legs again. But don't completely straighten your legs or you can pick up an injury.
It's a fantastic exercise as it engages a range of muscles in your legs. But exactly what muscles does a leg press machine work? Let us take a closer look.
There are a few main muscles that the leg press machine targets, so let’s find out what these are.
First and foremost, the leg press machine is ideal for targeting your glutes and your hamstrings. Your glutes, in simplest terms, are the muscles in your buttocks, whereas the hamstrings are the muscles that attach at the bottom of your buttocks and run down to the back of your knees.
Both the glutes and the hamstrings are very important, as they work together to stop you from falling over, they assist you with stretching and bending, and overall, they help to stabilize the body. The hamstrings are also responsible for controlling movement within both the knees and the hips.
The hamstrings and glutes are both engaged when you move your hips both backward and forward, and they are responsible for thigh rotation as well. Without strong hamstrings and glutes, your mobility would be greatly hindered. Both of these muscles are very important, really for anything that involves walking or being upright.
When you do the leg press machine, it is the downward motion when you release, where your hamstrings and glutes are worked. This is not unlike doing a squat. Being forced to hold up a heavy weight while slowly going into a squatting position, which is essentially what the first part of the leg press machine exercise involves, serves to strengthen these hamstring and glute muscles.
The other main muscle or muscle group targeted by the leg press machine are quadriceps. These may otherwise be known as your thigh muscles, and they are located on the front of your legs attach below the hip, and extend down to the top of your knees.
The quadriceps are also very important muscles. Mainly, the quadriceps are responsible for allowing you to extend your leg at the knee, and to flex your thigh at the hip joint.
At the same time, the quadriceps muscles help to stabilize your knee by holding the patella inside of a small groove in the thigh bone. Quadriceps are very important for running, kicking, and jumping.
When you do leg press, it is the pressing, extension motion that targets the quadriceps. It’s when you push with your legs and extend your knees that the quadriceps are worked. In fact, the leg press machine is fantastic for working these muscles. Let's move on and take a look at some nuances in terms of proper technique and placement.
As is the case with any exercise in the gym, having proper form is essential. Without proper form, you risk injuring yourself, and nobody wants that. Let's take a look at how to properly do one Rep on the leg press.
We already noted that the leg press machine primarily targets the glutes, hamstrings, and quadriceps. However, what you might not know is that exactly which muscles are targeted the most depends on your foot placement.
For instance, if you have your feet wider apart, closer to the outside of the platform, and your toes pointing outwards more, this will primarily target your hamstring muscles. The wider your legs are apart, the more your hamstrings are targeted during this exercise. Therefore, keep your feet wide apart and point your toes outwards if you want to target your glutes and hamstrings.
On the other hand, if your main goal is targeting your quadriceps, then you want to keep your feet closer together, closer to the center of the platform, and your toes pointed directly upwards. If you want a balanced approach, keep your feet somewhere in between those two positions, and you should equally target your glutes, hamstrings, and quadriceps.
Although the leg press machine is quite easy to use, there are some mistakes that beginners often make, so let's take a look at these to make sure that you avoid them.
Perhaps the biggest mistake that most beginners make when doing the leg press is not going deep enough. In order to fully work out all three of those major muscles that we've been talking about, you want to go quite deep.
You want to go deep enough so that your thighs get close to your chest. If you cut the motion off too short, you won't get the full benefit of the exercise.
It's all about doing full reps, not maximum weight. If you have too much weight on the machine, you won't be able to engage in a full range of motion, and therefore won't reap the full benefits of the leg press.
You also don't want to go too deep, as this can cause injury. If you go too deep, you might even get stuck in that position and require some help. If you go too deep, it's going to put a lot of pressure on your lower back and puts you at risk of injury.
Therefore, when you are doing the leg press, make sure that your butt and lower back stay firmly planted on the seat.
As soon as you feel your butt leaving the seat or your lower back rounding or bending, that is when you are officially too deep. If you happen to touch your knees to your face, it's also a sign that you're probably going a little bit too far.
Something you might see beginners doing on the leg press machine is to fully lock out their knees when they extend their legs, or in other words, fully extend the legs.
This can be extremely dangerous because if your knees are fully extended, there is a risk that they may buckle in the reverse direction and overextend the joint. This can cause extremely serious and permanent knee injuries, so be sure to avoid this.
Something that everybody should avoid at the gym, no matter what machine is being used, is ego lifting.
If you can't comfortably lift the weight, or at least lift it without feeling like your eyes are going to pop out of your head, then you want to dial it back a bit. There's no point in using too much weight and risking an injury when using proper form is so much more important.
The leg press works your quadricrps, glutes, hamstrings and calves making it a great compound exercise to strengthen and develop your lower body.
The bottom line here is that the leg press machine is by far one of the best tools at the gym to exercise your leg muscles.
It's a great machine because it helps beginners learn the proper motion for doing a leg press, which also transitions into proper form for squatting.
Just remember that proper form is essential when doing a leg press, and keep in mind that depending on the position of your feet, you'll work different muscles.
]]>Depending on the exact positioning, it might target one muscle slightly more than another, but generally speaking, there are three main muscles that the overhead press works. So, what does the overhead press work?
The overhead press is an exercise that involves pressing a weight vertically and directly up above your head.
Generally speaking, you would start with the weights at shoulder level with your hands spread at shoulder width, with your elbows tightly tucked into your body, and then press upwards until your arms are almost fully extended, and then lower your arms back down to the starting position.
It's a great exercise to work several muscles in your arms and upper body. Furthermore, there are also many variations of the overhead press, as well as many different ways to do it, all of which we'll talk about today. However, we do want to start off by talking about specific muscles that the overhead press works.
When you do the overhead press, there are three main muscles that are targeted. These include the front deltoids, otherwise known as your front shoulder muscles, your triceps, which are the muscles on the rear of your upper arm, and your upper chest more upper pectoral muscles. Let's take a closer look at each one.
The primary muscle worked by the overhead press is the front deltoid, otherwise known as the anterior deltoid. This is the muscle located at the top front of the shoulder and is connected to your clavicle.
This is a very important muscle for a number of reasons. The main purpose of the front deltoids is to help your arm move forward and upwards.
When you have your arms at your sides with your palms facing backwards, and you lift your arms straight up and forward, those are your front deltoids at work. Your front deltoids are also responsible for vertical lift, or in other words, for pushing things straight up above your head. To a certain degree, they also help to maintain the function of your rotator cuff.
Although not to the same degree as the front or anterior deltoid, the shoulder or overhead press also works the side deltoid, which is the part of the deltoid on the outside of the shoulder.
This is a very important muscle for raising your arm laterally, raising it sideways. It's not targeted nearly as much as the anterior deltoid, but it still gets a bit of work thanks to this exercise.
The upper chest, or the upper part of your pectoral muscles, is also worked out by the overhead press. They help to create a pushing motion and to stabilize the shoulders while doing this exercise.
On their own, the upper pectoral muscles are responsible for bringing your arm up and across your body at a diagonal angle. To a certain degree, they also help with pushing motions.
Furthermore, if you want to develop a big chest, then it's those upper pectoral muscles that you need to grow in size.
The third and final main muscle or muscle group that the overhead press targets is the triceps. The triceps or triceps brachii is a large and thick muscle that is on the dorsal section of the upper arm. When it is well-developed, it often looks like a horseshoe.
The number one function of the triceps muscles is to help you extend your arm at the elbow. Triceps muscles aren't only important for our mobility, but also for pushing motions.
Whenever you push, you engage your triceps, such as when you do a pushup. Any pushing motion you do requires you to have strong triceps. It's quite heavily targeted during the overhead press.
Yes, we said that the overhead press primarily targets three muscles, the front deltoids, the upper chest, and the triceps. However, depending on the type of overhead press that you do, you may also target your lower and upper back.
This is especially the case if you are doing an upright or standing overhead press. If you're doing a standing overhead press, it means that you need to engage your lower back for balance and support. A strong lower back helps keep your back straight and your body upright.
At the same time, as far as your upper body is concerned, the overhead press also works out to the trapezius muscle. This is the muscle that runs from your shoulder to your neck.
The trapezius muscle is important for posture, although it's also important for rotating your head, depressing and elevating your shoulders, internally rotating the arm, and bending the neck sidewards.
If you go to your gym, you might see people doing both standing shoulder presses and seated shoulder presses. Well, both of these have their advantages and disadvantages, so let's find out what they are.
First, we have the seated overhead or shoulder press. Here, you'll see people in a seat position with their backs upright, pushing either a barbell or a pair of dumbbells up over their heads. Generally speaking, the seated overhead press is done with dumbbells, although barbells may also be used.
If you are seated, it means that your back is being supported by the backrest. In this case, you don't need to use your lower back muscles or your trapezius muscles nearly as much to stabilize yourself. The seat rest is doing most of the stabilization for you. In this case, it's mainly your front deltoids, your pectoral muscles and your triceps that are being exercised.
For this reason, if you are a newbie and don't yet have much strength in your shoulders, and haven't mastered proper form yet, it might be best to do a seated overhead press with either a barbell or an EZ bar.
We'll talk more about the differences between barbell and dumbbell overhead presses further below, but the main takeaway here is that it's a bit easier to learn the proper form with the barbell, as dumbbells require more balance and stability on your behalf, and may therefore not be ideal for beginners.
On the other hand, we then have the standing shoulder or overhead press, otherwise known as the military press. The military press, although it may be done with dumbbells, is most often done with a barbell.
In the case of the standing overhead press, this also targets your lower back and upper back muscles to a large degree. The reason for this is that unlike with the seated overhead press, you don't have anything supporting your back.
It's all in your trapezius muscles and your lower back. If you don't have good lower back and trapezius muscles, you'll have a hard time supporting your upper body and standing completely upright while trying to press the weight above your shoulders.
This is why we say that the standing overhead press is best reserved for more seasoned weightlifting veterans who already have a certain degree of strength in both their shoulders and back.
What you also need to know about the overhead press is that it can be done with the barbell, dumbbells, or even using the overhead press machine. There are of course notable differences between them.
The barbell overhead press is generally done standing up, although it may also be done seated. Here, you have a bar with a certain amount of weight resting on your upper chest, which you then push all the way up over your head, and back down.
Due to how your arms are positioned, this tends to work out those three major muscles the most, the anterior deltoids, the upper pectoral muscles, and the triceps. The barbell doesn't require much effort in terms of balance or stabilization, so it doesn't work your stabilizer muscles, such as your trapezius, nearly as much.
Because there is a limited need for balance, people often find it much easier to lift a much heavier weight using a barbell than with dumbbells.
If you're looking to increase your strength above anything else, then it's the barbell overhead press that you need to do. Because of the lack of a need for stabilization, this is ideal for beginners.
We then have the dumbbell overhead press, which sees you using a pair of dumbbells instead of a single barbell. This is the more difficult version when compared to the barbell overhead press. The reason for this is that you have two separate weights instead of one connected with a long bar.
This automatically increases the need for you to balance and stabilize. It's actually quite difficult, especially as you get up there in weight.
Yes, this exercise is fantastic for targeting those three main muscles, the anterior deltoids, the upper pectoral muscles, and the triceps. However, due to the increased need for you to balance the dumbbells, it also helps work the stabilizer of your muscles. Your trapezius muscles and virtually all of the muscles in your back are required for this.
Therefore, the dumbbell overhead press is a good exercise to try out if you want a more well-rounded approach that works out a larger amount of muscles, although it doesn't target those three main muscles quite as much as the barbell press. Furthermore, if you're looking to grow a well-rounded appearance with those big round shoulders, then the dumbbell overhead press is the way to go.
There is also the overhead press machine. If you are a beginner, this is a great way to start. This is because there is virtually no need for stabilization at all. The machine forces you to follow a rigid track, and there is no deviation from that movement.
You don't need any balance or stabilization and can focus solely on pushing weight upwards. This is also ideal for helping you learn proper form. What's cool about the machine overhead press is that it also helps you learn the different grip types here, including the neutral and inside grip.
There are a few mistakes that you'll want to avoid making when doing the overhead press, so let's find out what these are.
There you have it folks, you should now know everything there is to know about doing the overhead press, especially in terms of the muscles it works. Remember that there are differences between seated and standing overhead presses and using dumbbells, barbells, and the machine all bring different benefits as well.
]]>If you want to increase the size and definition of your arms, you'll need to target this part of your triceps, and this is what we're here to help with today. Let's get to it and take a look at some of the best medial head triceps exercises you can do at home or at the gym.
Although we aren't going to go in depth, your triceps muscles consist of three separate parts, the long head, the lateral head, and the medial head. The medial head is the smallest and least visible of the triceps muscles, otherwise known as the inside tricep.
It's located at the bottom center of your upper arm, and attaches to the humerus. Without the medial head of your triceps, you couldn't extend your elbows, which is of course important for a number of reasons.
Let's not waste any more time and get to it. Here are some of the best medial head triceps exercises for you to try.
The reverse grip dumbbell press is a fantastic movement as it is compound, which means that it works a whole lot of muscles in your upper body. However, it targets your triceps and chest most. Instead of using a regular grip like you would to chest press, here you have a reverse grip, which means that your palms are facing your body.
This has major advantages, including taking a lot of pressure off of your shoulder joints and muscles, and putting more pressure on your triceps and upper chest. It is a great exercise for the medial head of the triceps, although it doesn't specifically target any one part of the triceps per se.
The reverse grip barbell press, otherwise known as the reverse grip bench press or reverse grip JM press, is a fantastic exercise that targets all of your triceps muscles, your pecs, and your delts.
It's a great exercise to help increase the strength and size of all parts of your triceps, and is fantastic for quickly increasing the amount of weight you can lift. As you'll see throughout this article, a common theme is that to target the medial head of your triceps, you need to use this reverse grip.
Whereas the first exercises we looked at used dumbbells, here we have a cable machine exercise that is excellent for your triceps muscles, particularly for your medial head.
Yes, here you also need to use the reverse grip, as this puts a lot of pressure on the medial head of your triceps muscles. If you use a regular grip, although you will target your triceps, it won't target the medial head specifically.
Yet another type of exercise, here we have a bodyweight exercise that requires you to have a bench. What's so good about this exercise is that it's relatively ideal for most fitness levels, even for total beginners who don't have all that much muscle.
What's also cool about this exercise is that although it targets all areas of your triceps, by holding your hands a certain way, you can target the medial head. Let's find out how to do this exercise.
If you're like us, it means that you probably don't have time to go to the gym every day. If you don't have any dumbbells or weight machines at home, you're left doing bodyweight exercises. If this is the case, then the perfect exercise to target your triceps, particularly the medial head and long head, as well as your pecs, diamond push-ups are the way to go.
The cable concentration extension for your triceps is a fantastic one to consider because it really isolates your triceps muscles, and if you hold the table the right way, you can really target that medial head.
It's also a good exercise because it works out one arm at a time, instead of being a dual arm movement. This allows you to focus all of your energy on a single arm, and possibly remedy any muscle imbalances that you might have.
If you're looking to target the medial head of your triceps, then the dumbbell Tate press is by far one of the best exercises you can do. Not only does it help build strength and muscle mass, but it also provides a lot of stretching tension, which is known to be effective at building strength and muscle size.
Although this exercise does target the medial head of your triceps, technically speaking, all of your triceps segments will benefit from it. Admittedly, it is somewhat of an awkward exercise, especially for beginners, so you'll want to use a lighter weight.
If you go look around, there is a lot of discrepancy in terms of how many reps and sets you should do for each exercise. General knowledge tells us that anywhere between 8 and 15 reps, and between two and four sets, is generally ideal for muscle growth.
What it really comes down to is how you feel. If your arms feel extremely tired and are burning after just 8 reps, then that's probably enough for you.
However, if you get to 15 reps and still can't feel all that much, either you're not doing the exercise properly or you're not doing enough weight. Try to aim for around 11 to 12 reps per set, and if you really want muscle growth you should aim to be close to failure at the end of the set.
As you can see, there are plenty of fantastic exercises that you can do to target the medial head of your triceps muscle. What we really can't stress enough however is that it's all about maintaining proper form and control during the movement. Don't try to lift extra heavy just because heavier is better, because in most cases, it's really not.
]]>What better way to train your triceps than with dumbbells which are a versatile training tool. They can be used to isolate your triceps and offer a wide range of exercises to work the muscles from different angles.
So let's get right to it with our best dumbbell tricep exercises.
With all of the different machines out there, you might be wondering why dumbbells are so ideal for doing tricep exercises. Well, there are several reasons.
What's nice about using dumbbells to train your triceps is that you can do a number of isolation lifts and compound lifts.
For instance, if you do the Arnold press that we describe below, you'll train not only your triceps but also your shoulders and chest. This is much the same for virtually all triceps exercises, particularly when done with dumbbells.
Using dumbbells allows you to focus on one arm at a time. Yes, there are many dual-handed triceps exercises with dumbbells, but also many single-handed ones. Allowing you to focus on a single arm at a time. This way you can concentrate on the exercise to get the most out of it and fix any potential muscle imbalances.
Some people might see this as a drawback, but having a free range of motion is a big benefit that many people like when using dumbbells for triceps exercises. There are many machines and other exercises that force you to follow a single rigid path.
If you have an injury or just aren't all that flexible, this can be an issue. However, with dumbbells, you can move in such a way that works best for you, to avoid any potential joint pain or discomfort that you may be experiencing.
Here is our list of the best dumbbell exercises for your triceps. You should be able to find at least a few that work for you.
This is a fantastic exercise because all you need is a single dumbbell. Now, keep in mind that you'll be lifting this one dumbbell with both of your arms, so it can be of significant weight.
It's a really good exercise for training all sections of your triceps muscles, as well as for increasing overall flexibility and range of motion, especially in your elbows and shoulders.
All right, before anybody says anything, we know that the chest press is primarily a chest exercise, at least this is what people use it for.
However, it is also a great exercise for your triceps, because it sees you pushing heavy weights up into the air, and your triceps are what are responsible for pushing.
As you can see, we mentioned both the incline and decline chest press. The reason for this is that depending on your body position, it can target different parts of your triceps.
For a well-rounded workout, do both dumbbell incline and decline bench press, and you can also do the flat variation as well. We've grouped all three of these types of bench press into a single section, as they're all relatively similar, just with your body being angled differently for each one.
If you're looking to target the various parts of your triceps muscles, and all you want to do is lift some relatively lightweight dumbbells, then this is a fantastic exercise. Yes, you can always increase the weight you're lifting, but for this exercise, a little bit of weight goes a long way.
It's also a good exercise because you can do it by either standing up and supporting yourself, or using an incline bench to support your upper body.
Of course, if you stand upright, you'll need to use a lot of back and core strength to maintain your balance, whereas if you're supported by the bench, all of your focus would be on your triceps.
As made famous by none other than Arnold Schwarzenegger himself, the Arnold Press is a staple in the bodybuilding world. It's a great exercise to target all parts of your triceps muscles, as well as your upper chest. It's also a great shoulder exercise because you're doing an overhead press, just with a bit of a modification. Let's find out how to do the Arnold press.
If you're looking for an exercise that really targets the triceps muscles and isolates them, then dumbbell skull crushers are what you need to do. All you need is a bench and some dumbbells, and it's a great beginner exercise as well.
With nothing more than a simple pair of dumbbells, you can target those triceps to get that great horseshoe look you've always been dreaming of. Remember to switch up your exercises, always push for more, and don't give up!
]]>The lateral head of your triceps is responsible for helping you straighten your arm at the elbow, push things, and more.
Not only that, but it also helps add a good deal of definition to your arms. If you want that big horseshoe-shaped triceps muscle, you'll need to do some lateral head triceps exercises, which is exactly what we're here to teach you today.
Let's get to and take a look at some of the very best lateral head tricep exercises that you can do to grow those arms much bigger and add some definition.
What many people might not realize is that the triceps muscle consists of three parts, with the lateral head being just one of them. The long head and the medial head are the two other parts of the triceps. Today we are focusing on the lateral head.
Related: Long Head Triceps Exercises & Medial Head Triceps Exercises
This is the part of the triceps muscle that sits on the outside of the triceps. It's one of the most important muscles in your upper arms if what you want is definition and size. It makes your arms look much wider and well-rounded.
It goes beyond aesthetic appeal though, because the lateral head of your triceps is also essential for overall performance and strength. Whenever you're doing any kind of bench press, push-up, or any kind of pushing action in your daily life, you need your lateral head.
With a well-developed lateral head on your triceps, your arms will look bigger, you'll be stronger, and you'll be able to push a whole lot more. The trick is of course to find the right exercises to isolate the lateral head.
Here we have a long and comprehensive list of exercises that will all target the lateral head of your triceps.
The first exercise on our list does not require any special equipment whatsoever. As long as both of your arms function, you can do push-ups virtually anywhere.
Pushups are great for training virtually all sections of your triceps. It's a body weight exercise, and it targets the lateral head of the triceps, but also the other two sections. What's also nice here is that you don't have to go to a gym or own any special fancy equipment.
Another great exercise to target the lateral head of your triceps muscles is the tricep pushdown using a cable machine. Using a cable machine is beneficial for this purpose, as it allows you to produce constant tension on your forearms, and it also allows for different grip types. You can use a bar handle, rope, or anything else of the sort. Keep in mind that to target the lateral head of the triceps, keeping your grip relatively close together is recommended.
Dumbbell skull crushers are a great way to grow the lateral head of your triceps. By having your arms bent slightly behind your head and angled so that they aren't totally vertical, you can put constant pressure on your lateral head, therefore allowing for increased tension and more growth over the long run. If you want to isolate the lateral head of your triceps, this is a great way to do it.
As we mentioned above, to help target the lateral head of your triceps muscles the best, using a close grip on your exercises is ideal. What's beneficial about the close grip bench press is that while it does engage your lateral head, it also engages the long head of the triceps muscles, therefore allowing you to build more than one section of your triceps at a time.
If you want to increase the definition, size, and strength of your triceps, this is one of the best exercises you can do. Let's not forget that it is of course also a chest exercise, therefore making it a fantastic compound movement that allows you to grow more than one muscle group at a time.
If you want to experiment with different pieces of equipment at the gym, one of the best weights you can use is the kettlebell. Here, we are talking about the kettlebell overhead triceps extension, which is ideal as it not only targets the lateral head of your triceps along with the other heads but also helps you train your stability and balance, because you're standing upright while doing the exercise.
As long as you have a good bench, bench dips are a great bodyweight exercise to help increase the size and strength of your triceps, particularly the lateral head. It's a good starter exercise because it will quickly help you build strength and definition.
Here's a good exercise to target the lateral head of your triceps, as well as the other two parts of your triceps as well. This is the much harder version of bench dips, as here you're holding up 100% of your body weight, and you can even attach more weights to a belt to increase the challenge.
Not everybody will be strong enough to do this the first day. However, it's still a good option to try. You can either put your knees on the triceps dip platform it the machine you are using offers assistance, or you can use a resistance band looped around you and attached to a higher point, to assist you in lifting yourself up.
With the seven tricep exercises listed here, you should be able to target your lateral head and isolate it so that you can increase both its size and overall definition. Remember, it's all about form and concentration, rather than just lifting heavy.
]]>If you truly want massive arms, it's your triceps muscles that you need to exercise. Your triceps make up two-thirds of your arm size, so focusing on them will help fill out those shirt sleeves of yours.
What is however important to note is that the triceps muscle, as you might be able to tell from the name, actually has three separate parts. The best way to get your arms as big as possible is to focus on one specific part of the triceps muscle, the long head tricep.
First, we'll take a look at the anatomy of the triceps muscles, just so you know what each of the three sections do, followed by a variety of exercises that we’ll teach you, so you can finally bulk up and gain serious muscle mass.
If you're like about 90% of the people out there, you probably know that your triceps muscle is located on the backside of your upper arm, but most don't know that the triceps muscle consists of three separate parts.
The triceps or triceps brachii, along with its diamond shape, sometimes referred to as a horseshoe shape, consists of three parts. These are the long head, medial head, and lateral head. Let’s find out what each one is and what function it serves.
First, we have the lateral head, which starts at the upper portion of the arm, starting from the outer tricep. When compared to the other triceps heads, it attaches much higher up on the side of the arm, right by your shoulder. From your shoulder, it reaches down and comes together with the other heads of the triceps, particularly right where your elbow joint is.
The number one function of the lateral head is to help you straighten the arm at the elbow, making it essential for various movements such as throwing and pushing. When looked at from the side, the lateral head of the triceps also contributes to the muscular and defined appearance of the upper arm.
If you want exercises for this muscle check out our lateral head tricep exercises guide.
We then have the medial head of the triceps, and unfortunately, it doesn't get all that much attention. If you focus some effort on this part of your arm, you should be able to substantially size up. The medial head of the triceps starts at the rear of the upper arm at the radial groove and stretches down to the elbow.
If you plan on doing any pushing, the medial head is very important, as it helps you straighten your arm at the elbow. It's also an important muscle to help stabilize your arm while doing various activities, particularly for fine motor skill movements, such as writing. It's not quite as visible as the other parts of the triceps, although it's still very important.
For exercises targeting this muscle, check out our medial head tricep exercises post.
Finally, we have the part of the triceps muscle that we are here to focus on today, the long head. What's interesting about the long head of the triceps muscle is that unlike the other two parts of the triceps which attach to the upper arm bone, the long head of the triceps connects to your shoulder blade and reaches down the back of your arms and comes together with the other two triceps head at your elbow. Specifically, it attaches to the olecranon at the tip of your elbow bone.
If you need to straighten your arm at the elbow, extend your shoulders, and perform various arm movements, particularly bringing your arm towards your body, the long head of the triceps is very important.
It's one of the most important muscles in your upper body as far as movement is concerned, but it's also important to help increase the size of your arm and define its shape.
What we want to do now is to take a look at a variety of long-head triceps muscle exercises that you can do to help grow that long head in size and help add definition to your arms.
Let's not waste any time and take a closer look at the very best long-head triceps exercises out there, so you can add both definition and size to your arms.
Skull crushers, or lying triceps extensions, are fantastic for building that long ahead of the triceps muscles. What makes it so effective is that your arms are in a position over and behind your head which prevents you from raising the bar vertically up above your head and engaging your shoulder. This helps to focus the tension on your triceps, allowing for great muscle growth.
Here we have a very unique yet effective workout for your triceps, one that has you laying on your back and lifting a dumbbell up over your head, with the main focus being on the triceps muscles, although it also activates your lats, therefore making it a great compound exercise to target more than one muscle group at a time. Let's take a look at how to do the PRJ pullover.
The banded lying triceps extension is somewhat similar to the skull crusher exercise that we discussed above. However, instead of just using one heavy dumbbell, here you use two lighter dumbbells combined with resistance bands or just the resistance bands.
If the dumbbells weren't already enough, the resistance bands add a whole different level of intensity, therefore working out the long head of your triceps muscle just that much more. It adds a lot of intensity at the top of the movement, which forces you to be under tension the whole time. Let’s take a closer look at how to do the banded lying triceps extension.
Related: Best Dumbbell Tricep Exercises For Maximum Growth
Whereas all of the other exercises we've discussed so far have used dumbbells and benches, this one uses a cable machine, which could come in various forms.
What this exercise is so effective for, particularly if you do it properly, is to allow you to work to failure on each set, therefore allowing for the most triceps growth possible.
If you stand as upright as possible and lift your arms up until they are stretched out above your head with each Rep, you'll certainly work yourself to failure.
Here is one of our very favorite triceps exercises that helps build the size and definition of the long head. If you're looking to go through a full range of motion so you can add as much size to your triceps as possible, and help maintain flexibility and mobility, then this is a great triceps exercise to do.
An argument that many people get into is how many reps and sets you should do to build that long head on your triceps muscles. Well, as far as most people are concerned, anywhere between 8 and 12 reps should suffice, especially if you're using heavy weight.
However, if you're using moderate or lighter weights, go for up to 15 repetitions. Remember that the number one goal is for you to maintain proper form. It's always better to use lighter weights with proper form than it is to use heavier weights with improper form.
Aim for between 45 seconds and one minute of rest between sets, and aim to do anywhere between three and five sets. There is a bit of trial and error involved here, because if you feel like your arms aren't being activated enough, you might want to switch to a heavier weight or switch triceps exercises.
There you have it guys and gals, the five best long-head triceps exercises to help build that muscle and gain some much-needed definition. Remember, it's all about proper form. You don't have to lift massive weights to grow those triceps.
]]>For instance, massage guns can be used for sciatica, to help relieve some of that excruciating pain.
The fact that nearly 40% of people will suffer from sciatic nerve pain at some point in their lives is more than enough for us to want to do something about it. Let's find out everything there is to know about using a massage gun for sciatica.
Sciatica is a specific type of nerve pain associated with the sciatic nerve. The sciatic nerve is the longest nerve in the body, a thick cluster of small nerve roots that branch off your spinal cord and go all the way from your spinal cord, down through your thigh, legs, and feet.
This is why people who experience sciatic nerve pain often feel it all the way from their back down to their feet.
Sciatica is the pain that you feel when your sciatic nerve is injured or aggravated. For instance, compressing those nerve roots can not only affect the way in which your body functions, but also cause severe pain.
One of the most common symptoms of sciatica is an extreme shooting pain that goes all the way from the back down through the legs.
In most people, it is relegated to just the lower back and buttocks, but many people also experience it all the way down the legs. The pain is often described as searing, shooting, or sharp.
However, pain isn't the only thing associated with sciatica, as the compression of those vital nerves may also cause weakness, tingling, and numbness in one or both legs.
There are a few main causes of sciatica or sciatic nerve pain, with disc herniations being one of the most common. When those cushions between your vertebrae bulge and move in ways that it shouldn't, it's known as disc herniation, and this can be very painful.
However, regular degeneration, or in other words the loss of spinal structure may also cause sciatic nerve pain.
There is also a condition known as spinal stenosis, which is where the openings in your spine narrow to the point where it compresses the roots of the sciatic nerve.
There's even more though, because sciatica may even be caused by something as simple as compressed muscles.
Specifically, the sciatic nerve passes underneath the piriformis muscle, which is found in the buttocks. If this muscle compresses the sciatic nerve, it may result in sciatica-like symptoms.
Now that we know what sciatica is, let's take a closer look at the second part of our equation, the massage gun.
Massage guns use something known as percussive therapy, and sometimes also vibration therapy, to provide you with relief. The recovery technique that massage guns rely on is known as myofascial release, which is the same technique that many massage therapists use to relieve sore and aching muscles.
Some types of massage guns provide you with real deep-tissue massages to help loosen up knots, heal muscles, reduce muscle soreness, and much more.
As mentioned before, massage guns can use both percussive therapy and vibration therapy. Vibration therapy involves a side-to-side motion of the attachments, whereas percussive therapy involves back-and-forth motion, in other words, they act like little hammers that loosen up those sore muscles.
The reality here is that if your sciatica is caused by something like spinal stenosis or a disc herniation, then any amount of massage or percussion likely will not have a positive impact, as these are underlying conditions that must in themselves be solved.
However, if you are feeling sciatic nerve pain due to compressed muscles, specifically the piriformis muscle in the buttocks, then both massage and percussive therapy can be extremely useful for relieving sciatic nerve pain.
On that note, although massage and percussive therapy may not directly relieve the underlying causes of your sciatica, it can still be beneficial in a number of ways.
One of the main ways in which a massage gun works is by increasing blood circulation throughout the body.
This kind of therapy helps to loosen up the muscles, which in turn increases circulation. This helps deliver more nutrients and oxygen to all of your most painful and sore areas.
It's all about promoting recovery, reducing inflammation, and alleviating pain. Theoretically, if you have an injury that caused your sciatic nerve pain, increasing blood flow to the area to speed up healing may be one of your best solutions.
What is really interesting to note is that massage therapy, whether from a professional or a massage gun, can in fact reduce your overall perception of pain while simultaneously increasing your pain threshold.
If you have a higher pain threshold and a lower perception of pain, you'll end up feeling that sciatic nerve pain much less.
The number one way in which massage guns help to alleviate pain caused by sciatica is by loosening up the muscles, specifically the piriformis muscle in the buttocks that we mentioned earlier.
If that muscle is really tight, it will compact your sciatica, and that can cause great pain.
Therefore, using a massage gun to loosen up your muscles and get rid of tight knots, can reduce the amount of compression on your sciatic nerve, therefore reducing the overall amount of pain that you feel.
The other interesting fact about using a massage gun for massage therapy is that it can boost both dopamine and serotonin levels in the human brain, both so-called feel-good hormones that help to alleviate stress and anxiety and may even help alleviate pain.
At the same time, massage therapy, such as that from a massage gun, can also help reduce cortisol, a hormone that causes stress. It's all about pain management.
As mentioned above, nerve pain caused by the piriformis muscle is really the only situation where a massage gun will be very helpful in relieving the pain.
Remember, a massage gun can't fix a slipped disc or spinal stenosis, but it can loosen up muscles, therefore reducing the amount of compression on the sciatic nerve.
One thing you should never do is to try to target your piriformis muscle yourself because you'll have to twist into an awkward position, which could potentially cause even more pain and damage. It's always best to be lying face down and relaxed, and have someone do it for you.
The person doing the massage gunning needs to be aware of joints and bony areas. While muscles benefit from massage guns, joints and bones certainly do not.
It's always a good idea to start on the lower setting as well, and then if needed, increase the speed and power.
The bottom line is that if you have tight muscles that are causing sciatic nerve pain, then a massage gun might just be your best option.
Instead of paying the big bucks to go to a massage therapist that may or may not help, you can invest just a little bit of money into a high end massage gun that will last you for years to come and provide you with immeasurable pain relief.
]]>Improved performance, muscle recovery, and decreased muscle pain are just some of the purported benefits that massage guns have.
Let's take a closer look at what massage guns are all about and how they can help your muscles.
Although it might sound a little violent, a massage gun is actually a very helpful tool that can help alleviate sore muscles and aid in recovery.
Massage guns are defined as percussive therapy, or in other words, they use repetitive vibration and pressure to massage soft tissues, mainly your muscles. Massage guns have motors that cause the head to move back and forth in a rapid fashion.
Massage guns all often come with different heads or tips designed to penetrate the various depths of your muscles and to perform specific tasks, as well as the ability to control both the speed and power.
Most units nowadays are wireless, so you don't have to worry about plugging them in, therefore making them quite portable.
Now that we've figured out what a massage gun is, let's take a closer look at all of the different benefits that you can reap by using one.
Perhaps the biggest benefit of using a massage gun is that it helps to improve circulation. By applying both vibration and percussion to your muscles, it helps to increase the blood flow or circulation throughout your body.
Most studies performed up until this point have been focused on whole-body vibration, but the results are quite promising as far as massage guns are concerned. Increasing blood flow or circulation is the main benefit, and in fact, it is what leads to virtually all of the other benefits that you can reap from using a massage gun.
There is some research which indicates that the use of massage guns and massage therapy can help to increase flexibility.
Moreover, as you'll see further below, massage guns may also help to improve muscle recovery and reduce both muscle tension and soreness, which in both the short and long run can also help improve overall athletic performance.
After you exercise, you will probably suffer from something known as DOMS or delayed-onset muscle soreness.
Through a variety of mechanisms, such as by improving blood flow and helping various substances work their way out of your body, such as the lactic acid in your muscles, massage guns can help reduce delayed-onset muscle soreness.
In other words, using a massage gun can help decrease muscle soreness after a heavy workout.
As mentioned above, one of the biggest benefits that you get from using a massage gun is that it helps to decrease muscle recovery time.
By stimulating blood flow, your muscles end up getting more oxygen and protein, the substances they need to heal properly and grow after a workout session.
Furthermore, muscles also take some time to recover due to a buildup of lactic acid, which is something that a massage gun can certainly help with.
We strongly recommend that if you are planning to use a massage gun or any other kind of percussive therapy, you first speak to a massage therapist, physical therapist, or any other kind of sports doctor to ensure that you are using it properly. The fact of the matter is that many people use massage guns improperly, and this can end up causing more damage than anything else.
First and foremost, never use a massage gun on your bones. Your bones don't need massaging, and all you will do is cause yourself long-lasting pain and bruising. Also avoid your joints, such as knees and elbows. Instead, massage guns should be focused on soft tissue only, or in other words, your muscles.
However, keep in mind that using a massage gun on your neck can be somewhat dangerous if you don't know what you're doing, so this is best avoided. If you do plan on using a massage gun on your neck muscles, make sure to use the appropriate attachment, and turn the speed down to low.
A big mistake that many people make is to think that more is automatically better, but this isn't the case. It's recommended that each muscle group or muscle should not be targeted with a massage gun for more than 15 seconds at a time, up to three times daily.
If you use a massage gun more than that, you run the risk of causing more injuries and harm than good. It's easy to overwork a single spot, which can lead it to becoming even more tender, and may even lead to possible bruising.
As for the pressure that you want to apply, this is somewhat subjective, as some people might be able to handle more than others. However, the bottom line is that if you feel extreme pain, you should lighten up.
Yes, if you already have sore muscles, you might feel a little bit of pain when using a massage gun, which is normal. However, if the pain is severe or even unbearable, then move on to a different muscle group. If the pain persists, you may want to seek medical help.
Follow the simple steps listed below to use your massage gun.
At the end of the day, massage guns have many different benefits for the human body, mainly in relation to muscle recovery and athletic performance.
If you are someone who often goes to the gym or is physically active, resulting in muscle soreness, investing in a good massage gun might be right for you.
]]>Massage guns are ingenious tools that allow you to provide physical therapy to yourself, with the aim of relieving muscle soreness, improving recovery time, and more.
However, massage guns need to be used the right way, and using them improperly can result in more harm than good. Let's find out how to use a massage gun.
A massage gun is a home or a personal therapy tool that allows you to give yourself a deep and relaxing massage without having to go out and pay a professional.
Massage guns have motors built into them which cause the head or attachment to move back and forth at various speeds and with various power levels. This is also known as percussive therapy, as massage guns use repeated force or percussions to provide your muscles with relief and healing benefits.
Depending on the massage gun you have, it will have rubber, foam, or plastic heads and will often have different shape heads to choose from.
Massage guns are touted for their beneficial capabilities, such as helping to improve blood flow and circulation, decreasing muscle recovery time, improving flexibility, decreasing muscle pain and soreness, and more. Let's move on and take a closer look at exactly how massage guns work.
Massage guns use what is known as percussive therapy, or in some cases vibration therapy, and in rare cases, both together. With that being said, percussive therapy and vibration therapy aren't quite the same things, so let's find out what makes them different.
First we have vibration therapy, which applies a very small amount of force to soft tissue. It's known as vibration therapy because the movement is very minimal. Vibration therapy is all about using a very low amount of force to penetrate to a maximum depth of 10mm in your muscles or soft tissue. It's almost like a Swedish massage.
We then have percussive therapy, which involves the use of repeated strikes or percussions on your muscles and soft tissues to help provide relief in various forms.
Percussive therapy goes much deeper than vibration therapy, often 16 millimeters into your muscles or deeper, therefore allowing for a good deep tissue massage. Massage guns that use percussive force are generally considered better for extreme pain relief and for improving overall athletic performance.
One mistake that many people make is thinking that massage guns can only be used after workouts to relieve muscle soreness. However, this isn't the case, because using a massage gun is also helpful in terms of warming up your muscles.
If you plan on taking part in a heavy exercise routine, warming up is very important to increase muscle flexibility. If you don't warm up properly, chances are that you'll suffer some kind of injury.
You might think that stretching is the only way to warm up, but massage guns make for a great warmup tool as well. If you plan on using a massage gun as a warm up method, turn it to its lowest settings and spend up to two minutes on each muscle group, as well as up to 30 seconds on supporting muscles.
Generally speaking, if we are talking about recovery purposes and to reduce muscle soreness, it's not recommended to spend more than 15 or 30 seconds on a single muscle group.
However, if we are talking about a warm up, as long as the massage gun is on its lowest settings, up to two minutes should be fine. This will help warm up your muscles, improve your flexibility, improve circulation, and decrease your chances of injury during your workout.
If you're feeling sore after your workout, then using a massage gun is certainly recommended.
First, many people use percussive therapy not as a form of healing, but to cool down their bodies after a workout. Massage guns may be able to relax the nervous system by dulling pain signals, therefore allowing you to cool down and achieve a relaxed state after a heavy workout.
Using percussive therapy after a workout is also beneficial because it helps increase circulation and blood flow, therefore delivering more protein and oxygen, as well as other nutrients to your fatigued muscles.It also helps to decrease lactic acid build-ups, ultimately relieving pain and decreasing muscle recovery time, so you can get to your next workout faster and perform better every time.
To use a massage gun on sore muscles, start with the lowest settings to avoid any unneeded pain. If using a massage gun to loosen up sore muscles, it's recommended to not spend more than 15 or 30 seconds at most on a single muscle group. If you do, you might end up causing more pain and damage than you originally had. Spend 15 to 30 seconds on each muscle group while applying moderate pressure, but not so much to cause yourself extreme pain.
Here are a couple of things that you want to avoid doing when using a massage gun. Remember, these tips are for your own safety and well-being.
As long as you stick to the recommended usage time, which usually involves not using a massage gun for more than 15 or 30 seconds on a single muscle group (for pain and soreness relief), up to three times per day, you should be just fine. With that being said, specific massage guns come with their own instructions, which should be followed.
The bottom line is that massage guns are exceedingly simple to use. They provide you with a way to warm up your muscles and to heal sore muscles after an intense workout. If you're always feeling sore, but you don't want to invest big bucks into weekly physical therapy sessions, getting a massage gun is a fantastic option to consider.
]]>So if you are looking for the Best Cold Plunge Tub, we have created a list of models that will suit a range of users. From someone looking to try a cold plunge for the first time to a seasoned pro. We will help you find the perfect one for you to unlock the wide range of health benefits of cold water therapy.
Best Cold Plunge Barrel - Polar Recovery Tub
Best Cold Plunge Tub - Polar Recovery Pro Tub
Best Budget Cold Plunge Tub - Smonter Portable Ice Bath
Capacity |
480 Liters |
Dimensions |
150m (L) x 65cm (W) x 75cm (H) |
If you are looking for a large cold plunge tub, you won’t find many bigger than the Polar Recovery Pro Tub which can accommodate up to 2 people.
The materials used in the walls and lid of the tub are similar to what you would find in an inflatable paddleboard. This ensures it has plenty of stability and support and makes it easy for users to get out of the tub as you can use the sides to lift yourself out of the water.
Polar has also included extra insulation to efficiently maintain cool temperatures, reducing power usage with a chiller or the need for ice, making it energy-efficient.
The water chiller is an optional extra which makes it much more convenient to use regularly by reducing the amount of preparation to use the tub. But the chillers aren’t cheap and add a couple of thousand to the price. But if you are using the tub daily, then it is well worth the investment as it will save you a lot of time.
When it comes to assembling the tub, Polar has included the pump you need to inflate it and it is very quick and easy to complete.
Polar is a family-run small UK-based business with exceptional customer service and rapid delivery. We always try to support UK businesses whenever possible and Polar have a brilliant reputation for high-quality products but also their service can’t be faulted.
So if you want the best of the best for your recovery, then the Polar Recovery Pro tub is one we would recommend.
Pros |
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Cons |
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Capacity |
320 Liters |
Dimensions |
85cm (L) x 85cm (W) x 75cm (H) |
If your budget won’t stretch to the large pro tub, then the Polar Recovery Tub is a great alternative that is more budget-friendly. It is currently the best seller on Amazon in the UK and for good reason.
It comes with the same high-quality craftsmanship we saw in the Pro model. Despite the smaller design, it can accommodate users up to 6 foot 7 inches tall. Plus the 85cm diameter rim ensures you aren’t too cramped while using the tub.
Polar has also included a thermo lid and cover to help keep the tub cool and reduce the amount of ice you will need. Although, we do advise you to keep it out of direct sunlight to try and keep it as cool as possible.
Assembly is straightforward, you simply need to insert the support rods and inflate the rim with the provided hand pump. Additionally, it has a tap at the bottom of the tub so you can easily drain it if you need to.
As we mentioned earlier, Polar is a family-run UK business that provides exceptional customer service, fast delivery and great quality products. There are several tubs on the market that look almost identical but with Polar, you have the extra peace of mind that you are buying from a trustworthy company.
For those seeking a reliable and well-crafted recovery tub without breaking the bank, the Polar Recovery Tub is a fantastic choice.
Pros |
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Cons |
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Capacity |
320 Liters |
Dimensions |
75cm (L) x 75cm (W) x 75cm (H) |
The Cold Pod XL is another standout option in a crowded market with a similar design to Polar's earlier model but has a couple of key differences.
It's another popular choice on Amazon for its affordability, quality construction, and compact size but is also available in two sizes with diameters of 75cm and 90cm.
The 75cm model costs about £100 and meets the needs of most users, but for those who need a bit more space to stretch out, the 90cm diameter version provides valuable extra space and costs about £170.
Its insulated walls and cover help to keep the tub cool between uses, so you won’t need to add too much ice each time you want a dip.
The assembly process is straightforward, requiring only the insertion of supports and inflation of the rim before adding water.
The Cold Pod XL's affordability, ease of use, and extra wide option make it a great choice for anyone looking to add cold plunge therapy into their daily routine.
Pros |
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Cons |
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Capacity |
530 Liters |
Dimensions |
139.7cm (L) x 78.7cm (W) x 76.2m (H) |
The PRODIGY X Ice Bath Tub is a premium ice bath that is meant for cold plunge enthusiasts looking for the traditional “tub” shape design.
Its high-quality construction has well-insulated walls and lid, helping to keep the water cool between uses. Plus, the walls are strong enough to support someone's body weight which makes life easier getting in and out of the tub.
While the PRODIGY X comes at a higher price point compared to other options in our list, it has superior build quality and insulation, especially when compared to the standard barrel-shaped designs.
Plus, it also has connectors so you can add on a water chiller if you don’t want the hassle of trying to cool the water down.
Priced slightly above the Polar Recovery Pro, the PRODIGY X ice bath has several similarities but is slightly wider which might make it more appealing to some users.
Overall, it is a brilliant quality ice bath and comes with a price tag to match. But if you are serious about cold plunging then this is a great option.
Pros |
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Cons |
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Capacity |
320 Liters |
Dimensions |
80cm (L) x 80cm (W) x 75cm (H) |
Next up we have a budget-friendly option with the SMONTER Portable Ice Bath which is a great choice for anyone on a tight budget and short on space.
While it lacks the high-quality finish we have seen in the products so far, it costs about 60% less so it is to be expected. Nonetheless, it offers practical features that make it perfect for some users.
A feature we like is the dual drainage options. Firstly there is a side drain valve with a tap so you can easily allow some water out of the tub. Then there is a bottom drain valve to make it easy to empty the tub onto the floor. This is perfect for setups in showers where water can drain directly onto the floor.
Unlike the other models with inflated rims, the SMONTER has a plastic tube within the rim to maintain the structure as the tub fills. Although you will have to be a bit careful when getting out of the tub it can’t support a lot of weight to lift yourself out of the tub.
While the walls have a thin layer of insulation, there is no insulated lid which means it won't keep water cold for extended periods.
However, for those seeking a collapsible and portable ice bath option that's easy to set up and store between uses, especially in confined spaces like a shower, the SMONTER Portable Ice Bath could be the one for you.
Pros |
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Cons |
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Capacity |
886 Liters |
Dimensions |
183cm (L) x 183cm (W) x 50cm (H) |
The Intex Easy Set Swimming Pool, while not intended to be used as an ice bath, offers a budget-friendly way to try cold water therapy before committing to the more expensive models.
Priced at about £25, this pool is designed for paddling about in your garden, but it is a good makeshift ice bath although it lacks the insulation that ice baths tend to come with.
But if you are just getting started you are likely won’t want to get the pool as cold as possible until your body has gotten used to cold plunging. Although, if you can keep it in a shaded area it stays surprisingly cold.
Nonetheless, it is a large pool that gives you plenty of room to lie out flat making it comfortable to use.
Setting it up is easy; simply inflate the rim and fill it with water.
While it lacks the specific features of more expensive cold plunge tubs, such as insulated walls or a lid, its affordability and versatility make it a "cheap and cheerful" choice for beginners.
There are a range of sizes to choose from but the 6ft x 2ft model is our top choice as it provides plenty of room and won’t take forever to fill with water.
Pros |
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Cons |
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At Home Gym Supply, our team is constantly searching for the latest equipment to improve health and wellness. So with the recent interest in Cold water therapy, we took the opportunity to research and test a wide range of cold plunge tubs.
It was obvious from the beginning that there are a lot of copycat brands on the market so it was important to ensure the quality, durability, and customer service offered by the brands available in the UK.
At Home Gym Supply we are fortunate that we get to work with a wide range of manufacturers which allows us to see how the companies communicate first hand.
We also make every effort to stay up to date on the latest products by attending events such as FIBO which gives manufacturers the chance to showcase all the new releases.
As a result, we regularly update our list to include any new additions we feel are worth considering.
We hope our handpicked list of cold plunge tubs has helped you find an ice bath that caters to your needs no matter your preference or budget.
Whether you are trying cold plunge therapy for the first time or a regular, we hope you enjoy the experience and take full advantage of the wide range of benefits.
]]>It is important to ensure the water is just right to maximise the benefits without causing possible harm.
We will also look at ways to get the water to your desired temperature and keep it nice and cool.
Ideally, your ice bath or cold plunge should be no hotter than 60°F, or around 15°C.
At this point, the water is considered to be cold enough to provide you with a variety of therapeutic benefits, both physical and mental benefits period however, real ice bath professionals know that the colder you go, the more intense these benefits seem to be.
For people who regularly do cold plunges, temperatures between 40° and 50°F, or between 4° and 10°C are recommended.
However, as a beginner, you probably don't want to start that low, because it will be far too cold and send your body into a shock. It's not like it's going to kill you, but it might scare you away from taking cold plunges again. Beginners should start off at temperatures no cooler than 60°F.
If you're trying to take cold plunges at home, chances are that you don't have professional equipment. Therefore, there are some things you can do to cool down that water to the point where it will provide you with all of these benefits.
First and foremost, if you're taking a cold plunge, set up your bath somewhere where there's no direct sunlight, or else that water won't stay cold for very long.
The easiest way to cool down that water is to use ice. It's a low-cost method to cool down the water as quickly and as efficiently as possible. A tip to follow is to use very large blocks of ice, as these will last much longer than smaller ice cubes. Small ice cubes will melt quickly, and the water won't stay cold for very long.
If you are serious about taking regular ice baths, you might want to invest in a chiller. A chiller is a special device that cools down the water, circulates it, and may even filter it as well, depending on the model.
If you have a bit of money to invest, it's a good option for those who want to take regular ice baths, and for those who want to maintain consistency in terms of temperature.
The reason we recommend getting a chiller is quite simply because you'll need a whole lot of ice every time you want to take a cold plunge. Depending on the size of your ice barrel, and your own dimensions, you may require anywhere between 40 and 100 lbs of ice.
Of course, it also depends on exactly how cool you would like the water to be and the ambient temperature. If you live somewhere that gets very cold in the winter time, you might not even need any ice to begin with.
You'd be surprised as to what your body can handle, but there is a limit as to how cold a cold plunge should be. Generally speaking, most enthusiasts recommend not going below 40°F or around 4°C.
With that being said, if you can handle the water being a couple of degrees colder, you are more than welcome to try it. Just remember that at a certain point, the water will simply freeze, and you won't physically be able to take your cold plunge.
Something you need to remember is that the risk of cold injuries like frostbite and hypothermia don't just depend on the temperature, but also how long you stay in the cold plunge.
Always take proper safety precautions, because there are certain risks associated with this practice.
As a beginner, you might not be able to tolerate the cold so well. If you're really interested in taking a cold plunge, but you're a bit nervous about it, just start off at the warmer end of the temperature range, and then slowly work your way down. You can do the same in terms of duration.
Start by taking a cold plunge for just 30 seconds, and then work your way up in 10 second increments.
If you're super sensitive to cold water, you could try starting with a temperature of anywhere between 93 and 95°F, or between 34 and 35°C, and then slowly cool the water down as time goes on. It's all about being able to build up tolerance over a prolonged period of time.
]]>So, how long should you cold plunge?
For anybody who has ever tried cold plunging before, you know just how uncomfortable that immediate sensation can be, and in some cases even painful.
However, you won't believe what your body can actually do, and with repeated exposure, you will get used to it. It may call for you to sacrifice your comfort, but the benefits can be worth it.
Cold is a massive stressor to your body, and if you manage to learn how to control your body's response to the cold, you'll be better able to control stress across the board, no matter where it occurs in your life. The more cold plunging you do, the better the payoffs will be in the long run.
Of course, there is only so much your body can take before it begins to shut down, so there is a limit to how long you can cold plunge.
Generally speaking, the recommended time is three minutes. Sure, you might be able to last longer with practice, but as a beginner, you might not even be able to take more than 30 seconds. You may need to build up your tolerance to the cold in increments of a few seconds at a time, or even just by taking cold showers.
Taking a cold plunge is certainly not for the faint of heart, but there are some things you can do to adequately prepare yourself for this adventure. Here are some tips to follow to make taking the cold plunge just a little bit easier.
One mistake that a lot of people make when cold plunging is not submerging their entire body. To reap the biggest benefits of cold plunging, you want to submerge your entire body, and if you can, even your head.
If you expose the thyroid and the back of your neck to the extreme cold, it causes your body to release a variety of hormones, which helps to provide you with a variety of benefits.
After you've taken your cold plunge, you need to warm up. If possible, wear a thick robe or even take a warm shower.
Many people also do the cold plunge after going into a sauna, and if you are doing a circuit, make sure to rest after the cold plunge. Don't plunge and then immediately go back into the sauna, as the shock can be harmful to your body.
The bottom line is that if you are taking a cold plunge, you might start off with as little as 30 seconds, but the goal is to build your way up to at least three minutes, and more if possible.
]]>This ancient practice has been revived due to the health benefits associated with cold plunges, from enhancing your mental clarity to boosting your immune system response.
So let's take a deeper look into the benefits of cold plunges to improve recovery and health.
Although we will be explaining this in greater detail further below, let's take a quick glance at the six main benefits that you get from taking regular cold plunges.
One of the reasons why athletes everywhere do cold plunges is because they can reduce inflammation and the onset of muscle soreness after exercise.
DOMS or delayed onset muscle soreness usually happens within about one to two days after intense physical exertion, such as weightlifting or other intense physical exercise.
There are studies which show that cold plunging can indeed reduce both muscle soreness and inflammation following a workout.
At the same time, some of the biomarkers of muscle tissue damage also improve after a cold plunge, which leads to faster recovery, something closely related to this point, which we will discuss further below.
Aside from the physical benefits, one of the main benefits of taking a regular cold plunge is that it can help increase your overall focus and mood.
First and foremost, taking a cold plunge results in your brain releasing more dopamine, which is known as a feel-good hormone.
Dopamine is associated with feelings of focus, alertness, motivation, happiness, and satisfaction. It’s a brain chemical that makes you feel much better, and cold plunging isn't the only thing that releases it. In fact, the initial act of exercising does so as well.
There is another chemical that your body releases thanks to a cold plunge, which is noradrenaline. Noradrenaline is commonly associated with your fight or flight response, and increased levels of it help to increase memory, alertness, and attention, and may also improve your mood. On the other hand, if you have low levels of noradrenaline, you may suffer from depression and anxiety.
Here we have a study which demonstrates that taking a cold plunge at 57°F caused a 530% increase in noradrenaline levels and a 250% increase in dopamine levels that lasted for many hours.
Here we have another study which reported that those who took cold plunges experienced decreases in confusion, tension, fatigue, anger, and depression while feeling increases in self-esteem and energy levels.
There is some evidence to indicate that taking cold plunges, or specifically cold showers, can lead to improved immune function. There is one study which was performed in the Netherlands, which had people taking extremely cold showers.
Not only did they experience fewer sick days at work, but there was even an additional 54% decrease in sick days taken if those same participants also exercised regularly in addition to taking cold plunges.
The bottom line is that taking a cold shower of just 90 seconds per day resulted in a 29% decrease in sickness. Although this study was not performed on cold plunges specifically, it does show that exposure to cold temperatures has benefits for the immune system.
It may also be the case that cold plunging can help to increase your overall aerobic endurance, strength, and power. For instance, there was one experiment where a group was split into two, one of which took a cold plunge after extreme physical exercise, while the other did not.
When compared to the control group, the cold plunge group showed significantly increased explosive power, particularly related to jumping and sprinting, up to 24 hours after the cold plunge.
It would appear as though this exposure to extreme cold temperatures helps your body recover from physical performance faster, therefore allowing you to perform better regularly.
Perhaps one of the most impressive benefits that you get from taking a cold plunge is that it helps to increase your metabolism. Recent measurements taken from those in the middle of a cold plunge show that metabolism may increase up to 350%.
Yes, a 350% increase in metabolism only lasts for a very short period of time, so it might not burn all of that many calories.
However, there is evidence to show that repeated exposure to a cold plunge regularly helps to increase brown fat production in the body. Although brown fat might sound like a bad thing, it's not, because, unlike regular body fat, brown fat helps to burn more calories and regulate body temperature.
Therefore, regular cold plunging can help improve your overall metabolism, therefore leading to higher calorie burn, and eventually to weight loss benefits.
Of course, over time, your body will also adjust to the cold better, and your tolerance to the temperature will increase.
Another neat part about taking cold plunges is that it can also help improve your resilience to stress.
In the beginning, you might not know how to deal with the stress of the extreme cold, but as time goes on, your brain and body will learn to adapt.
Learning to adapt to the stress of a cold plunge translates to being able to adapt and manage stress in other aspects of daily life.
Now that we know what all of the benefits of cold plunges are, let's figure out who called plunges our ideal for.
If you want to help improve your overall strength and physical power, you want to recover from workouts faster, you want to gain more muscle, reduce soreness, and reap a variety of mental benefits as well, then taking a cold plunge is right for you.
Now, there are times where taking a cold plunge is more ideal than others. For instance, if you want to gain muscle and strength, take a cold plunge before your workout, but if your goal is to reduce muscle soreness post workout, take your cold plunge after the workout.
As you can see, taking cold plunges has many different benefits, and if you want to reap all of them, then you need to start cold plunging today!
]]>That's why we decided to create a list of our top picks for the best compact exercise equipment to help you make the most of your home workouts without taking up too much space.
To make our guide easy to follow we have split the equipment into 2 main categories, cardio and strength equipment. So whether you are looking to lose a few extra pounds or do resistance training, we have something to suit everyone.
Compact Exercise Bike - NordicTrack S22i
Compact Treadmill - WalkingPad X21
Compact Rowing Machine - Concept2 Model D
Suspension Trainer - TRX All-in-One Suspension Trainer
Adjustable Dumbbells - BrainGain 32kg Adjustable Dumbbells
Pull-Up Bar - Hakeno Doorway Pull-Up Bar
Workout Mirror - NordicTrack Vault
For anyone looking for what types of equipment tend to be compact, we feel there are two main options when it comes to cardio equipment.
Firstly, folding exercise bikes are generally the lightest and smallest when folded, but there is a trade-off as they tend to have low resistance but can still deliver a cardiovascular workout.
Our other choice would be a walking pad, slightly heavier but still foldable they can generally reach speeds of up to 6kph, ideal for a quick walking pace that will get you sweating.
But if you are interested in strength training, then it is hard to beat a suspension trainer like the ones from TRX as they can be easily packed away into a bag when not being used and can target the whole body with a variety of exercises.
But we understand that these options might not suit everyone's training goals so we have broken down more options below that are compact but effective training tools.
Exercise bikes are one of the most compact forms of cardio equipment available which make them a popular choice if you are short on space.
They also tend to be quite easy to move and some models can be folded to save even more space. But the foldable models generally have small flywheels which means they can’t generate as much resistance.
So we recommend going for a slightly bigger spin bike if possible to get the best workout in the space used.
Overall, the Nordictrack S22i is our top choice for an exercise bike as it can deliver a great workout thanks to the iFit workout app which has a wide range of cycling workouts, from studio classes to cycling through scenic destinations to picking your own route. But it also gives you access to extra classes such as yoga, strength training, meditation and more.
The 13kg flywheel produces plenty of resistance to challenge for an intense workout but also is silent thanks to NordicTrack's Silent Magnetic Resistance system. Although the downside of a high-quality bike like this is that the bike is heavy weighing in at 91 kg, it does have transport wheels which make it easier to move.
So if you want an immersive cycling workout and have the available space then we highly recommend the NordicTrack S22i. You can see a more in-depth look at the bike in our Nordictrack S22i review.
But if you don’t have the budget for the S22i and need something that can fold, then the AtivaFit Foldable exercise bike is a good choice and currently the best-selling model in the UK on Amazon. Just don’t expect the same level of workout intensity that you get from a bike like the S22i.
The Concept 2 Model D rowing machine is renowned as the world's top-selling rower and for good reason. It is built to commercial specifications and can often be found in commercial gyms.
Priced at about £1000, it isn’t the cheapest option on the market but is the best value for money, especially when comparing the cost to commercial spec treadmills, which can easily exceed £3000.
But despite its commercial specs, it is foldable which makes perfect for a home gym that is short on space. Plus, it comes with Concept2’s PM5 performance monitor which offers precise feedback and advanced functionalities in addition to all the standard metrics you would expect.
Although the air resistance mechanism can be somewhat noisy, it provides plenty of resistance for even the most demanding of high-intensity workouts. Or the resistance can be reduced by sliding the dampener for a lighter session.
So if you want a compact rower that can deliver a challenging workout without taking up too much space then it is hard to find anything better than the Concept2 Model D.
But if you are on a tighter budget, then we recommend you check out the JTX Ignite rower which looks very similar at first glance, but just doesn’t have quite as advanced a console. But still delivers a good workout and is built to commercial specifications.
WalkingPad started with a goal to make exercise accessible by making good quality treadmills suitable for home use.
So they worked hard to create a range of foldable machines and the X21 is a great example of a compact treadmill that takes up a minimal amount of space.
It has a unique double-folding design which minimises the footprint to just 100cm (H) x 71cm (W) x 22.5cm (D) when stored vertically, making it the most space-efficient treadmill we've found.
But it is still able to reach a top speed of 12kph which is a brisk jog and considering the foldable design, it has a surprisingly long running deck at 1210mm long.
Plus, it comes with a sleek LED display built into the front rail which is easy to see as you workout.
Another benefit to the double-folding design is that it comes almost fully assembled. You just need to plug it in and it is ready to be used.
If you are looking for a compact, stylish, and effective treadmill, then the WalkingPad X21 is an outstanding choice.
When it comes to cross trainers, they are generally quite large and take up a lot of space, even when the flywheel is mounted on the front.
But this is where the ProForm Hiit L6 stands out as a compact alternative to traditional cross trainers, offering an effective workout in a smaller footprint.
The elliptical movement is more vertical than horizontal but is still low impact and also has moving arms to help engage your upper body.
It also comes with a 6" built-in screen for interactive workouts via iFit, helping to keep your workouts interesting and efficient.
While it includes a 30-day free iFit trial, you will need to pay a monthly subscription to continue using it once it has run out.
But you can still use the hiit L6 without iFit but will be limited to manual mode.
So, although some people will argue it isn't your standard cross trainer we feel this is the best of both worlds if you are limited on space and need a compact option.
Vertical climbers are a cardio option that not many people have seen or had the chance to use but they are a great compact cardio option worth considering. Especially as they can burn between 600 to 800 calories an hour.
And when it comes to vertical climbers it is hard to choose anything other than the MaxiClimber.
It simulates climbing a ladder non-stop which can be very challenging, but the vertical nature of the movements means the machine has a small footprint of 25.4cm (L) x 15.2cm (W) but is quite tall at 144.8cm (H) and can’t be folded for easy storage.
But if you have a corner of your garage that you can dedicate to cardio, then the MaxiClimber is worth considering especially as it only costs a little over £100. So it is hard to beat in terms of workout intensity to price.
Resistance bands are possibly the most compact strength training tools available. They are lightweight, cost-effective, portable and easy to store.
Due to their simple design, many brands have produced resistance band sets, but one of the best sellers in the UK is a set by FitBeast.
They offer sets from 4 to 6 bands offering resistance from 2.5kg to an impressive 90kg. You can also get a door anchor to attach the bands to the door to perform exercises from different angles.
Although these bands are very simple, they can be used to target every major muscle group.
But if you have allergies, be careful as the bands are made from latex.
So if you want a cost-effective and compact option for strength training then resistance bands are worth considering.
If you’ve visited a commercial gym in the past 20 years, you might be familiar with TRX classes that offer bodyweight workouts.
Suspension trainers gained popularity for their simplicity and effectiveness. They are very user-friendly and can be adjusted to match any fitness level, allowing both beginners and seasoned athletes to adjust the exercises to their desired intensity.
The equipment is straightforward, made of just a few straps and handles, making them affordable and perfect for home use. Especially with the additional door anchors, you can use them on any suitable door.
TRX are the brand that originally came up with the suspension training system and is still our top recommendation for a suspension training set. Their products are good quality and durable and will last for years to come.
For home-based free weight training, adjustable dumbbells are hands down our number one choice as you get the versatility of an entire rack of dumbbells condensed into one pair.
Our top pick in this category is BrainGain, which is a UK-based company known for its wide range of models catering to different strength levels and preferences.
We particularly like the 32kg round model that can be adjusted in 2kg increments starting from 2kg. This means you essentially have 16 pairs of dumbbells in one compact, space-saving pair.
They conveniently rest in their weight tray, ensuring they occupy minimal space in your workout area, making BrainGain adjustable dumbbells a superb choice for compact strength training.
Plus, BrainGain has great customer service which adds extra peace of mind to your investment.
Following on from dumbbells we have also included adjustable kettlebells for users who enjoy functional, full-body workouts.
We have stuck with BrainGain as they are a trustworthy UK-based company that produces good quality but affordable equipment. We always try to support UK businesses whenever possible.
They have two options available, a 9kg and 18kg models, we particularly like the 18kg version as it gives you the option to go heavier as your strength increases. In terms of weight adjustments, you can choose from 7 different weights which are 4kg, 6kg, 8kg, 11kg, 13kg, 16kg, and 18kg.
So if you enjoy kettlebell workouts but don’t want to buy 7 different weights, then the BrainGain kettlebell is an excellent investment.
When looking to build a strong back, pull-ups are a must-do exercise which makes the Hakeno doorway pull-up bar a good choice.
It can be mounted in doorways from 33” to 36” wide and can be fitted in seconds as you simply hang it off your door frame. Plus, when you have finished your workout it can be folded flat making it easy to put away while you aren’t working out.
Although the maximum weight capacity is listed as 226kg, we recommend you don’t go that heavy as it will depend on your doorframe.
The reason we like the Hakeno model over some of the other options is that it comes with an anchor hoop and a suspension trainer set included. So you can perform a variety of other exercises with this one piece of equipment.
For anyone wanting to perform free weight workouts, then a folding weight bench such as this one from FlyBird is a great extra.
This top-seller in the UK is great for anyone short on space as it can be easily folded away and stored in a closet.
It offers 6 backrests and 4 seat positions so you can perform a variety of exercises to target specific muscle groups. Although its decline angle is pretty steep, it's still good for core workouts, especially with the foot anchor for added support.
When folded, it is 80cm (L) x 32cm (W) x 30cm (H) and lightweight at 10kg. Combined with a reasonable price tag of about £100 it is a compact and affordable bench option.
If you want to build strength with barbell exercises but don’t have space for a power rack, the Yaheetech Adjustable Squat Rack is an alternative option that will help keep you safe.
These squat stands are easily movable, making them easy to pack away in between workouts. Although they aren’t as stable as a full squat rack, they provide a safe way to load a barbell and get under the barbell.
The uprights can be height-adjusted so you can use them for a range of exercises from bench press to standing squats.
Although they come with small spotting arms for safety, relying on good bumper plates or protective flooring might be a better choice as the stands can tip over if pushed too hard.
In recent years we have seen several new workout mirrors arriving on the market and we expect more to arrive as their popularity continues to grow.
Out of the options available in the UK right now, the NordicTrack Vault is our top pick. Its slim modern design looks great and comes with everything you need, including dumbbells, kettlebells, resistance bands, yoga blocks and a yoga mat.
Plus, with the free iFit trial you get to follow along to professional trainers that will guide you through a range of workouts. From strength training to high-intensity interval training, iFit has workouts to suit a wide range of goals.
Then once you are sore, you can follow along to a Yoga class to improve your recovery and flexibility.
Although there is the extra cost of the iFit subscription to consider, we feel the extra cost is well worth it for engaging workouts that will help keep you motivated and on track.
Once you finish your workout, all the equipment fits neatly inside the vault and leaves a clean clutter-free space.
So if you want guided full-body workouts from home, then the NordicTrack Vault will be a great training partner.
We hope our list of compact exercise equipment has helped you find the right equipment for your training style and available space. No matter how much space you have available it is possible to have an effective workout from home.
Whether you want to get stronger, leaner or just a bit healthier, we have you covered with our top picks.
At Home Gym Supply, our goal is to help people create the perfect home gym for their needs and goals. To help us make the right recommendations we get the unique opportunity to test out a wide range of gym equipment but also see how it performs in real-world conditions with feedback from customers.
We have gained a wealth of experience over the years and often get asked for feedback from manufacturers to help them improve their products.
Plus, to help us stay up to date with the latest news and releases we regularly attend events like FIBOthe expo where manufacturers show off their latest releases and allow us to interact with the companies.
We have used our knowledge to hand-pick this list of compact gym equipment and hope it will help our readers create an effective workout space to help them on their fitness journey.
]]>There are a variety of different running shoe lacing techniques that you can use, and each one has different advantages and disadvantages.
There are three main types of shoe lacing techniques we'll talk about today, including window lacing, the runner's loop, and an even more secure knot known as the reef knot.
The first type of lacing method you can use is known as window lacing, and this is a great way to take pressure off of the pressure points on the top of your foot.
If you find that your previous lacing method was hurting the top of your foot, then you might want to switch to this window lacing method.
This type of lacing is also known as box lacing. Let's take a quick look at how to lace up your shoes in this manner.
One of the most common ways to tie running shoes is known as the runner’s loop. If you find that your heel is not firmly locked in place, and that your foot keeps moving around in your shoe, particularly at the heel, then the best method of tying up shoes is the runner’s loop. Follow the directions as indicated below to tie your shoes up in this manner.
The reef knot is one of the most secure knots that you could possibly use for any kind of running shoe. Now, don't get the wreath not confused with the granny knot. The issue with the granny knot is that as you move in your shoe, the knot actually loosens. This is that classic shoelace knot that you were probably taught as a kid.
If you notice that the loops of the shoelaces don't face sideways, but rather face up and down the shoe, then you've probably tied yourself a granny knot, which is not what you want. What you need is a reef knot, and if you follow the instructions as listed below, that's exactly what you end up with.
What also needs to be said here is that the vast majority of running shoes should come with shoelaces that are long enough for you to create the runners’ loop. A pro tip is that if you find that your knots keep loosening, switch from round laces to flat laces, as they hold a bit better.
]]>However, depending on your home gym setup, certain types of pull-up bars may be more suitable than others. For instance, if you need to pack away your equipment after each workout, a wall-mounted bar won’t be a good choice. So a doorway pull-up bar could be a great solution.
But if you have looked for a pull-up bar you will have noticed there are many variations to choose from. So we are going to look at our top picks for the best pull-up bar to suit a range of different users' needs and goals.
Best Pull-Up Bar - Mirafit Heavy Duty Wall Mounted Pull Up Bar
Best Budget Pull-Up Bar - Ultrasport Pull-Up Bar
Best Doorway Pull-Up Bar - HAKENO Pull Up Bar
Best Pull-Up Bar for Crossfit - Gravity Fitness Heavy Duty Wall Mounted Pull-Up
At Home Gym Supply, we are lucky enough to get hands-on experience with a wide range of gym equipment from home use to commercial gyms. This allows us to see what equipment is up to the task and what falls short.
As a result of our real-world experience, suppliers often ask us for feedback to help improve their products.
We also try to stay up to date with the latest news and releases by attending industry events like the FIBO expo.
This immersive approach enables us to offer in-depth and knowledgeable reviews to help our readers create their perfect workout environment.
Type |
Wall Mounted |
Maximum Weight Capacity |
150kg |
Mirafit is an excellent UK-based company that has managed to combine affordability and great quality. And as we expected, their wall-mounted multi-grip pull-up bar is exactly that.
Aesthetically it looks great with the silver and black combination that makes it stand out when mounted.
The multi-grip bar offers a good variety of grip options from narrow and wide parallel bars to standard-width angled bars. Plus, you can do extra wide-grip pull-ups on the angled support.
At 1.2m wide, it's perfect for users with longer arms, ensuring you don’t risk bumping your elbows which can be an issue on door-mounted pull-up bars.
With a bar diameter of 2.5cm, it has a good balance for a strong grip but without being too thin that it can dig into your hands.
For mounting the bar, it comes with all the wall fixings you need but you will need the correct drill bit.
Overall, you can’t go wrong with the Mirafit Pull-Up Bar as it is high-quality and from a trusted UK brand with excellent customer service.
Pros |
|
Cons |
|
Type |
Door Frame Hanging |
Maximum Weight Capacity |
80kg |
If you are looking for a cheap and cheerful, no-drill, doorway-mounted pull-up bar, then the Ultrasport Pull-Up Bar could be the one for you. It’s a popular choice as it costs only about £20 and will get the job done.
In terms of grip positions, you get to choose from narrow and wide grips on the straight part of the bar. Plus you get a couple of standard width neutral grip options.
For comfort, there are foam handles which prevent your hands from digging into the bar and although they aren’t commercial-grade handles they are good enough considering the cost.
But we have seen the padding split for a couple of users in the section where it presses against the door frame. But it partly depends on if you have a decorative door frame that is uneven.
Nonetheless, the splitting foam didn’t seem to cause any damage to the door frame itself.
It is very easy and quick to mount the bar on your door frame and it can be done in a few seconds. So you can easily take it down when it is not being used.
So, if you want a straightforward and budget-friendly doorway pull-up bar then this is a very good choice with its variety of grip positions.
Pros |
|
Cons |
|
Type |
Wall Mounted |
Maximum Weight Capacity |
199.58kg |
Next up we have a wall-mounted pull-up bar with a twist from JX Fitness which has added versatility and still only costs about £40.
It comes with a stable straight bar design but with forward-poking neutral handles for a neutral grip option. Plus, the straight bar is slightly cambered on the ends like a pull-down bar you would find in the gym.
But the key feature for the added versatility is the hoop JX welded underneath the bar so you can hang a boxing bag or TRX straps. This means you can target more muscle groups, although you will need to buy a pair of functional training straps.
However, there is one point of improvement we would like to have seen in the wall mounting bracket. The holes are positioned quite close together, which could concentrate a lot of the weight on a small area of your wall. Especially when it can apparently hold up to 200kg.
Despite our slight concerns, the JX Fitness Pull-Up Bar is budget-friendly and provides extra versatility that will be perfect for someone wanting a full body workout from their chin-up bar.
Pros |
|
Cons |
|
Type |
Wall Mounted |
Maximum Weight Capacity |
199.58kg |
If you need a solid, high-capacity straight pull bar then the Gravity Fitness Heavy Duty Wall Mounted Pull Up Bar could be the one for you.
This pull-up bar will be particularly appealing to CrossFit athletes who want to practice muscle-ups as the bar has plenty of space from the wall at 90cm and has a smooth bar. So, you can easily rotate your hands around the bar without damaging the skin on your hands.
Although this bar costs a little more than some other options on our list, the cost reflects its heavy-duty build that can handle up to 200kg.
Plus, it comes equipped with all 12 anchors for wall mounting. Once properly installed, the bar feels solid as a rock and you can feel confident while using it.
Its straight bar design and high weight capacity make it perfect for any serious CrossFit enthusiast.
Pros |
|
Cons |
|
Type |
Wall Mounted |
Maximum Weight Capacity |
150kg |
The GYM MASTER wall-mounted pull-up bar has a multi-grip bar that offers narrow, standard, and wide grip choices. So you can effectively target certain areas of your back.
Although the knurling on the bar isn't particularly strong, some people prefer the knurling to not be quite as harsh on your hands.
At 1.2 meters wide, it's wide enough to accommodate users with even the longest of arms and won’t have to worry about feeling restricted.
When mounted, the bar is 60cm away from the wall which gives you enough room to perform chin-ups facing away from the wall if you want to use the angled grips in reverse.
The quality of the bar feels solid and can comfortably support up to 150kg when mounted correctly.
While it comes with the wall anchors you need, we chose to invest in higher-quality anchors from a local DIY store as the included ones are not the best but would still get the job done.
Considering its price, the GYM MASTER Pull-Up Bar is an excellent choice for those looking for a multi-grip wall-mounted pull-up bar that is budget-friendly.
Pros |
|
Cons |
|
Type |
Door Frame Hanging |
Maximum Weight Capacity |
120kg |
We have another option from JX Fitness but this time their door-mounted option which will fit door openings with a depth of 12 - 21cm and 72cm to 92cm wide.
A nice feature is that when you aren’t using the pull-up bar, it can be collapsed down to take up even less space.
They have also designed it in a way that the bar is in front of the door so you can go slightly wider with your grip which can be an issue with some door-mounted designs.
JX Fitness has also included a welded hoop on the bar so you can hang other equipment on the bar. Although, you will need to be careful that the bar is securely mounted to the door frame and won’t move.
It does say it can withstand up to 200kg but ultimately it will also depend on your door frame and they suggest only using it up to a user weight of 120kg.
Nonetheless, it gives you a good pull-up bar which is space-saving and allows for slightly wider grip chin-ups.
Pros |
|
Cons |
|
Type |
Door Frame Hanging |
Maximum Weight Capacity |
200kg |
The Sportneer Doorway Chin-Up Bar is a straight chin-up bar that has been well thought out for extra safety and ease of use.
A feature we don’t see very often but is very helpful is the built-in spirit level to make sure the bar is level when you use it.
Sportneer has also made the end supports extra large and they pivot. This means they have more friction but also, if the bar tries to move a little bit the pivoting movement will make the pad tighten more from the weight on the bar.
For added safety, they have also included lock nuts on the bar to prevent it from unwinding as you use it.
While this high-quality bar is slightly pricier than basic models, at around £35, it justifies the additional £10 - £15 investment for a safer chin-up experience.
Pros |
|
Cons |
|
Type |
Door Frame Hanging |
Maximum Weight Capacity |
100kg |
The UltraSport Door Frame Pull-Up Bar is the most basic pull-up bar option in our list but also the most affordable at about £15.
It is a straight bar which extends and tightens between doorways ranging from 66.5cm to 93cm wide and presses against the frame to keep it stable. But make sure you have it tightened enough to prevent it from slipping.
The downside of this design is that you are limited to the width of your door frame for grip options. But due to its simplicity, you can also mount it lower on the door frame and use it to anchor your feet for sit-ups and other various exercises.
Overall, if you are on a tight budget and want a simple pull-up option that you can leave in the doorframe if you want to, this will get the job done.
Pros |
|
Cons |
|
Type |
Door Frame Hanging |
Maximum Weight Capacity |
208.65kg |
With so many chin-up bars that have similar designs, Hakeno has modified the design to include a few extra features.
Firstly it comes with plenty of padding so you can get a comfortable grip but they also have welded a hook to the bar to attach a functional trainer which comes included. The trainer strap being included makes this brilliant value for money as a functional trainer strap could be £60 by itself.
They have also cleverly included a neutral grip option for the folding support arms. This gives you the bonus of extra grip options but it can still be folded down to take up minimal space.
While they claim it can support up to 208kg, we recommend not going this high as its strength will also rely on your doorframe.
Overall, for its price and the inclusion of functional trainer straps, the Hakeno Pull-Up Bar is a great deal.
Pros |
|
Cons |
|
So, that is our list of the best pull-up bars and we hope you have found one that suits your training goals, budget and home gym.
Now it is time to put in the work.
]]>However it can be difficult to know which model to get, so we have created a list of our top choices for a variety of different users and budgets. There are certain trade-offs that come with these compact designs but find out more below and make sure you have the best folding exercise bike for your goals.
Best Folding Exercise Bike Overall - Bluefin Fitness Tour Lite Exercise Bike
Best Budget Folding Exercise Bike - ATIVAFIT Exercise Bike Foldable
Best Folding Exercise Bike For Seniors - Magic Life Folding Exercise Bike
At Home Gym Supply, our goal is to help people create a home workout environment that will enable them to reach their goals.
We are lucky enough that we get the opportunity to collaborate with a number of the leading cardio equipment brands in the UK, including ProForm and NordicTrack. This unique position allows us to see first-hand what machines are up to the task and which ones fall short.
As a result of our insights and experience, we often get asked for feedback by the manufacturers as they look to improve their products.
Our team is committed to staying up to date with the latest news and releases by attending exhibitions like FIBO where we get to meet more manufacturers and see what products are coming to the market.
Resistance Type |
Magnetic |
Resistance Levels |
8 |
Maximum User Weight |
120kg |
The Bluefin Fitness Tour Lite Exercise Bike is a standout choice from Bluefin, a UK-based company known for quality home gym equipment since 2013. This bike comes with a reinforced steel frame capable of supporting users up to 120kg while also being foldable to take up minimal space. Thanks to the strong frame, the bike feels stable even when pedalling hard.
It features a 2 kg magnetic flywheel with 8 whisper quiet resistance levels which can be adjusted easily via the turn dial knob. While the resistance is lighter compared to full-size exercise bikes, it's sufficient for a good cardio workout and compact foldable exercise bikes often struggle to produce a lot of resistance due to the small flywheel.
The adjustable height seat can accommodate users up to 6'5" and has a backrest and handles for added support while working out.
Most of the folding bikes in our list lack interactive features, but the Bluefin Fitness Tour Lite can be connected to Kinomap via a smart device, offering interactive workouts for added variety.
While using your smart device, there is a tablet holder that sits on the front of the display making it easy to follow along to the workouts.
Considering the bike's price point of around £200 this is a very welcome bonus feature.
Priced slightly higher than some of the other foldable models in our list, the extra investment is well worth it for a quality UK-brand bike with a strong steel frame and interactive features.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
8 |
Maximum User Weight |
250 lbs (113kg) |
If you are on a tight budget but want to add extra cardio into your daily routine then the ATIVAFIT Exercise Bike is a great option. This particular model is currently the best seller in the UK and it is not surprising as ATIVAFIT specialise in affordable home gym equipment.
They have slightly modified the standard x-frame design to include a curve to further reduce the footprint when folded, but it's also easier to hop on as it gives you more room to swing your leg between the seat and console. Plus, once you have finished your workout it has transport wheels which make it easy to move.
Although the seat has an adjustable height, if you are over 6ft tall then you might feel a little cramped while cycling.
It offers 8 levels of quiet magnetic resistance, but keep in mind, that the compact design means the resistance is light but still delivers a cardiovascular workout.
The console tracks all the basic information that you need such as distance, speed, time, and heart rate. However, the heart rate monitor might not be very accurate but it can still be used as a guide for your workout intensity. There is also a tablet holder mounted in front of the display, letting you catch up on your favourite shows while you pedal away.
So if you want a budget-friendly option that will get you moving then this is a good choice.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
8 |
Maximum User Weight |
150kg |
If you are concerned about the maximum user weight of the folding exercise bikes we have seen so far, then the BCAN Folding Exercise Bike might be the one for you. It comes with a reinforced X-frame design which supports up to 150kg while still being compact when folded, which makes it perfect if you are just getting started on your fitness journey.
BCAN have paid special attention to the comfort of the bikes with an oversized seat providing the support needed for an effective workout. The seat height is adjustable, catering to users from 150cm to 180cm in height. However, if you're over 6ft, you might struggle to fully extend your legs.
We also really appreciated the the thoughtfully designed display with a built-in tablet holder which allows you to use a tablet without covering the bike's display. While this might seem like common sense, this detail is often overlooked by other brands and is a pet peeve of ours.
In total, there are 8 levels of quiet magnetic resistance which produces a light resistance but manages to deliver an effective cardiovascular workout.
So, if you are just getting started and need a compact bike that can support a heavier user then this might be the one for you.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
8 |
Maximum User Weight |
120kg |
The EVOLAND Foldable Exercise Bike is a straightforward, budget-friendly option for anyone who is just getting started on their fitness journey. Priced around £90, it's slightly cheaper than some of the alternatives we have looked at, partly because it has left out the often inaccurate heart rate sensors, saving a few extra pennies.
Its console is easy to use with just a single button to toggle through metrics like time, speed, distance, and calories burned.
While the x-frame design common in folding bikes makes it very compact for storage, it does require you to lift your foot a little higher to get your foot over the middle.
For maximum comfort, it comes with an oversized and well-padded saddle.
The bike uses magnetic resistance, which is quite light but sufficient to get your legs moving and you sweating after a prolonged period. Plus, it's almost silent in operation, making it ideal for home use where noise can be a concern.
Overall, the EVOLAND foldable exercise bike is a no-frills, affordable option that's perfect if you're looking to add some extra exercise into your routine without spending a lot.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
10 |
Maximum User Weight |
120kg |
The Magic Life Folding Exercise Bike costs a touch more than some of the other options on our list but comes with a few bonuses.
It offers 10 levels of adjustable resistance, perfect for a steady cardio workout but as we see with the compact design, the resistance is limited. But this is the trade-off to save space.
Its LCD display is large and easy to read, tracking time, speed, distance, odometer, calories, and pulse. But, the pulse is quite inaccurate, but they're still helpful for monitoring workout intensity.
But to keep you entertained as you workout, there is a tablet holder which is always a welcome extra.
Just beneath the display are a pair of resistance bands to engage your upper body but they are a little limited as you can only perform a few exercises, but a nice idea nonetheless.
The seat is oversized and comes with a backrest and handle for added support and can be adjusted to 7 different height levels to suit your height. You can also adjust the bike's angle between upright and semi-recumbent positions but it would be nice if the seat angle would change for the recumbent position.
Related: Top 7 Best Recumbent Exercise Bikes in the UK
But overall, the Magic Life Folding Exercise Bike is a good quality bike that has the extra dimension with the resistance bands and varying seat position.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
8 |
Maximum User Weight |
100kg |
With over 30,000 reviews on Amazon, the Xterra Fitness FB Folding Exercise Bike stands out as a popular choice. Xterra is a well-known US brand with a selection of very popular budget-friendly pieces of home gym equipment. In the UK Xterra is distributed by Dyaco which is also a very well-run company and has good customer service.
Priced at just over £100, it is affordable and whisper quiet thanks to the magnetic resistance. Plus, the x-frame design which is the go-to design for folding exercise bikes does exactly what you want and collapses to take minimal space.
It comes with a basic and easy-to-use display that tracks the time, speed, distance, odometer, calories and pulse. But as we say we often see with the pulse sensors on budget-friendly equipment, that they tend to be quite inaccurate.
We would have liked to see a tablet with the display like on the ATIVAFIT model but you can easily set it up in front of a TV for entertainment.
If you want a little extra support you can choose the optional backrest and seat handles, adding some extra support. Taller users (over 6ft) might find it difficult to stretch their legs as the seat rail doesn’t extend quite far enough.
The bike's resistance is on the lighter side, expected from a compact bike with a 1.5kg flywheel, but you can adjust it to 8 different levels using the turn dial knob.
Overall, if you're aiming to increase your daily activity using up much space, the Xterra FB folding bike is a solid choice from a trusted brand.
Pros |
|
Cons |
|
Resistance Type |
Magnetic |
Resistance Levels |
12 |
Maximum User Weight |
150kg |
The Leikefitness Folding Stationary Bike offers a comfortable cycling experience but has added versatility.
Its X-frame design has a slight bend to make it easier to get on and off the bike which is a welcome design feature.
For comfort, the bike has an oversized seat with a backrest and handles which also helps you feel stable while riding.
You can adjust the seat from an upright to a semi-recumbent position. While the semi-recumbent angle feels a bit unusual at first, it's a nice option to have, though it would be nice if you could change the seat angle for this position.
In total, there are 12 levels of silent magnetic resistance which produces enough for a cardio workout but not enough for a high intensity session. But they have included resistance bands just below the display to allow you to burn a few extra calories and perform a few upper body exercises.
The large, easy-to-read console tracks distance, speed, time, calories, and pulse, and includes a built-in tablet holder to keep you entertained as you exercise. However, the built in hand pulse sensors aren’t very accurate, but this is a common issue in this price range.
Overall, the Leikefitness bike is a well-built, sturdy, and comfortable option, making it a great choice for a quality folding exercise bike.
Pros |
|
Cons |
|
When it comes to finding the best folding exercise bike, it needs to combine space-saving design, comfort, and functionality.
So, we hope our list has helped you find a folding exercise bike that will suit your needs and help you reach your fitness goals.
]]>Obviously, you don't want those running shoes to wear out within just a couple of weeks, because you probably don't have money to waste.
So, if you buy some running shoes, how long will they last? We will answer this question and many others right here and now.
Exactly how long running shoes last for depends on a wide variety of factors.
Generally speaking, you can expect the lifespan of your average running shoes to be anywhere between 300 miles and 500 miles, or up to around 800 kilometers.
This is considering that you get relatively high-quality shoes. However, if you get much lighter shoes made with thinner materials, you can expect them to last up to around 300 miles.
Therefore, you can expect to replace your running shoes every four to six months, considering that you run about 20 miles per week.
As we mentioned above, exactly how long running shoes last depends on a variety of factors, so let's take a look at each of these factors right now.
Although it might sound odd to say, the way you run makes a big difference in terms of how long your running shoes will last. Specifically, where your foot strikes the ground will determine what part of the shoe wears down the quickest, and therefore how long the running shoe lasts for.
If you don't know where your impact zone is, which is where your foot strikes the ground, take a closer look at your last pair of running shoes to see where they're worn down the most.
For instance, if you are a long-distance runner, chances are that the heel of your shoe will be worn down the most.
However, if you'd like to run hills or you like to sprint, then the side of the front of the shoe, particularly under the big toe, as well as under the ball of the foot, is generally worn down the most.
One of the biggest determining factors in terms of how long running shoes last is the surface that you are running on. For instance, if you run on a treadmill, your shoes are going to last a lot longer than if you run on the road.
Pavement and asphalt are fairly rough, and they can take quite a toll on running shoes. With that being said, city roads and sidewalks aren't all that bad in the grand scheme of things, but what can put a real hurt on your running shoes are country roads. Dirt and gravel roads with a lot of pointy objects can quickly wear down your running shoes.
Therefore, the rougher the terrain that you run on is, the faster your running shoes will wear down. Also consider temperature. Generally speaking, excessively hot temperatures will cause running shoes to wear down faster than moderate or cooler temperatures.
The next thing that will determine how long you're running shoes last is your own build and size. Simply put, the bigger and heavier you are, the more strain you will put on your running shoes.
A 300 pound person is going to put a lot more strain and pressure on a pair of running shoes than someone who is half as heavy. The heavier you are, the faster those running shoes will wear out due to the amount of friction and wear that you put on the sole with every step.
The other factor worth considering here is the material of the shoe itself. Some materials are much tougher than others. For instance, a pair of leather shoes will last much longer than a pair of shoes made out of mesh.
Of course, there are considerations to make when you are choosing running shoes. Going with that same example, mesh running shoes are much lighter and more breathable than something like leather, polyester, or anything in between, but it also won't last as long as those materials.
Something that you might not know is when to replace your running shoes. Well, several factors will help you determine whether or not your current running shoes still have a few miles left in them or not.
One of the most telling signs that your running shoes have seen better days is if the treads are worn out. The underside or the soles of your shoes are designed not only to provide impact absorption and comfort, but also to keep you stable and to prevent you from sleeping on the ground.
If your soles and the treads are worn down, not only will there be a lack of cushioning and impact absorption, but you might also start slipping on slick surfaces. If you see that all of the tread is worn down, you might want to consider getting yourself some new running shoes.
If you find that all of a sudden you have unexplained pains and aches in your feet, legs, or even in your back, then it might be because of the shoes.
If you otherwise did not suffer any kind of injury or there is no other reason for you to be suffering from back pain, it could just be your running shoes.
If you start feeling muscle fatigue, joint pain, or even shin splints, it could be because your shoes have lost most of their cushioning. A good way to tell if this is the case is if both feet or legs feel the same way. If you've worn down the left and right shoes evenly, then you should also have the same problems in both feet and legs.
You might also develop aches in your knees, hips, and ankles after a long run. Furthermore, some older running shoes may also cause friction burns and blisters. If you notice any of these things occurring, chances are that your shoes need replacement.
The midsole of your shoe should be cushioning and spongy. The point of it is to provide you with impact absorption and cushioning, so the impact of every step doesn't travel into your foot and up your legs. It's all about providing you with the proper support.
Take your thumb or finger and press it into the midsole of the shoe. If you find that the midsole feels very tough, hard, and compacted, then you probably need a new pair of running shoes. This means that the cushioning has compacted to the point where it no longer expands on its own, therefore rendering it totally useless.
Another great way to tell if your running shoes need replacement is if you see major differences between older shoes and newer shoes. If you have a pair of newer shoes that feel a lot spongier, have more cushioning, and have much better tread, chances are that the old shoes need to be retired.
Here are a few signs of wear and tear on running shoes that may indicate that a replacement is in order.
Nobody wants to keep buying new running shoes every few weeks or months, so here we have a few tips to help those running shoes last just a little bit longer.
Seeing as running on rough terrain is one of the main causes of running shoes wearing down, the obvious solution is to run on smooth terrain. If possible, run on treadmills, and if not, try smooth city roads. However, off-roading should be avoided.
Although it might sound odd to say this, wearing the right socks makes a difference. If you don't wear the right kind of socks, especially if they're really rough, they may cause damage to the inside of the shoe. It's not just the outside of the shoe that's important here.
Something that so many people do that ruins any pair of shoes is putting the shoes on without tying or untying the laces. Always undo and redo your laces whenever you put on or take off your running shoes. You don't want to ruin the heel of your running shoe because you keep jamming your foot into it.
Although it might sound obvious, a lot of people will wear their running shoes for purposes other than running. If you expect your running shoes to last for a few years, then you should only use them for running.
There you have it folks, everything you need to know about how long running shoes last for and how you can make them last longer. By following the simple tips provided above, you should be able to get maximum mileage out of your running shoes.
]]>We have looked at several factors to help us narrow down our list such as material quality, comfort, wrist support, overall durability and more.
Our recommendations will help you find the right match for you no matter your goals if you just want to train on a bag or step into the ring.
Best Boxing Gloves Overall - Hayabusa T3 LX
Best Budget Boxing Gloves - EVO Boxing Gloves
Best Boxing Gloves for Beginners - Hayabusa T3 Boxing Gloves
Best Boxing Gloves Under £30 - RDX F6 Kara Boxing Training Gloves
Best Boxing Gloves for Pads - Venum Elite Boxing Gloves
At Home Gym Supply, on top of our own boxing experience, we have direct access to a wide variety of boxing equipment and get the opportunity to work with professional boxing studios and see the type of punishment boxing gloves need to be able to withstand.
Our team is consistently keeping up to date with the latest news and ideas in the boxing world with regular communication with the manufacturers.
This knowledge combined with the feedback from our customers, we get valuable insights into the true performance of the equipment and share our findings with our readers.
We hope our list helps guide you to the right boxing gloves for your boxing needs.
Sizes |
12 - 16 oz |
Material |
Leather |
Used For |
Heavy bag work/ sparring |
The Hayabusa T3 LX Boxing Gloves are a premium choice which is shown by their price tag but they offer exceptional quality. Made from real leather, these gloves are built to last.
Comfort is top of the list with a secure fit through a double velcro strap system and splint support that helps keep your wrists aligned.
While the double velcro might take a little bit of getting used to, it is quite easy after a few training sessions.
The padding is well-balanced and provides plenty of protection for your knuckles and will absorb the impact.
A minor drawback is their availability only in sizes ranging from 12 to 16oz, which may not suit all users. However, for those who they do fit, these gloves are worth every penny for their durability and comfort.
Pros |
|
Cons |
|
Sizes |
8 - 16 oz |
Material |
Synthetic Maya Hide leather |
Used For |
Training |
RDX is one of the best-selling brands in the boxing niche and for good reason. Here we have their budget-friendly Kara F6 which is perfect for beginners.
They have been designed with Maya Hide leather which is a synthetic alternative to real leather. Despite not being genuine leather, synthetic leather has come a long way and is well-made and durable.
Plus, RDX's Quadro-Dome-3 padding technology, ensures a balanced feel while providing excellent knuckle protection.
As a bonus, RDX always do a great job of making their equipment look great is just one of the many reasons why they are so popular.
So if you are just getting started then the RDX F6 Kara boxing training gloves are a very good choice.
Pros |
|
Cons |
|
Sizes |
10 - 16 oz |
Material |
Faux Leather |
Used For |
Training |
The Hayabusa T3 Boxing Gloves are slightly more affordable than the T3 LX that we looked at earlier but don't sacrifice quality.
Made with faux leather, these gloves maintain the high-quality finish Hayabusa is known for and have excellent durability. One improvement over the LX version is that they have better ventilation. So if you tend to find your hands get hot then these are the better choice.
Designed with a 5-layer padding system, they are balanced and provide plenty of protection to your knuckles even during long training sessions.
They also have the same splinted wrist support combined with a dual velcro strap which provides plenty of support and helps with wrist alignment. So if you are having issues with keeping your arm straight then these gloves may help. Although they will require a few sessions to break them in, but this is normal.
Given their wrist support and quality, the Hayabusa T3 are our top recommendation for beginners who really want to improve their boxing skills.
Pros |
|
Cons |
|
Sizes |
10 - 14 oz |
Material |
Synthetic |
Used For |
Training |
If you have been around the boxing world at all, then chances are you have heard of Everlast which is a well-renowned name in boxing. So we were expecting good things from their Powerlock 2R Training Gloves and we were delighted with them.
Living up to their reputation, Everlast has built upon the original Powerlock gloves and created the second series. The gloves feature improved synthetic leather for greater durability and a hook-and-loop wrist strap for a secure hold. Plus, they also added extra mesh to the palm to help keep your hands cool and prevent sweating while you train.
Related: How to clean boxing gloves
There are 4 layers of foam padding which provide plenty of protection in the strike zone.
Initially, the gloves might feel tight, but they break in nicely after a few uses. They are available in various sizes and colours so you can hopefully find a pair that suits your style.
The Powerlock 2R costs a little more than the likes of RDX, but they are worth the extra investment for extra durability and breathability.
Pros |
|
Cons |
|
Sizes |
8 - 14 oz |
Material |
Syntheric Skintex Leather |
Used For |
Training |
Venum is a premium brand in fighting sports and for good reason. Their Elite Boxing Gloves are one of the best-selling gloves on the market for a number of reasons - the main one being they have focused heavily on thermal regulation by adding extra mesh for those who struggle with sweaty hands.
The quality is very good and uses a premium synthetic Skintex leather which will help the gloves survive the workouts. Plus, the triple-density foam provides great protection for your hands while doing pad work but you might want a little more padding if you plan on doing lots of heavy bag work.
Venum always seems to have a wide range of designs to choose from and that is true with these gloves with 12 options currently in stock to choose from.
Overall, if you plan on doing lots of pad work then the Venum Elite Boxing Gloves would be our choice as they are durable, keep your hands cool, are comfortable and look great.
Pros |
|
Cons |
|
Sizes |
4 - 16 oz |
Material |
Synthetic |
Used For |
Training |
The Adidas Speed 50 boxing gloves have been designed with a wide range of users in mind with a size range from 4oz to 16oz.
Related: What weight boxing gloves should you use?
So, whether you're looking for a pair of gloves for a young enthusiast under 10 or a heavyweight boxer, there's a size for everyone.
They have a comfortable fit, although they may not be the best choice for anyone with large hands as they are on the snug side. Costing roughly £30 they are budget-friendly and good quality for the price but if you are looking to train intensively 5 days or more a week, then we would recommend you invest in slightly more durable gloves.
These gloves look especially appealing in white if you want to look like a professional.
Overall, the Adidas Speed 50 gloves are an excellent choice for kids or beginners just getting started with boxing.
Pros |
|
Cons |
|
Sizes |
10 - 14 oz |
Material |
Sythetic |
Used For |
Training |
Next up we have the EVO Boxing Gloves which are a budget-friendly option which are perfect for anyone just starting out in boxing.
They offer ample padding with a combination of multi-layered Density Foam and GEL layers, keeping your hands well-protected.
Plus, they have mesh stitched into the palm of the glove to keep your hands cool during intense sessions.
The wrist straps are straightforward with velcro that makes it quick and easy to get the gloves on and off but keep the gloves secure. For extra protection, EVO have also included a set of hand wraps which will come in particularly useful for heavy training sessions.
While these gloves may not match the quality of more expensive gloves, the EVO Boxing Gloves are a solid choice for anyone seeking an affordable and functional first pair of gloves.
Pros |
|
Cons |
|
We hope our list of boxing gloves have helped you find the right pair for your training needs, whether you're a beginner or an experienced fighter.
Having the right pair of gloves will not only help keeo you safe but will make your boxing experience much more enjoyable.
]]>This is exactly but we're here to help you answer today, whether free weights or machines are better for you. We'll do an in-depth free weights versus machines comparison to see which one is more suitable for your needs and level of fitness.
Before we can get to figuring out whether free weights or machines are right for you, it's important that you know the difference between them.
First we have free weights, which can include pieces of workout equipment such as dumbbells, barbells, EZcurl bars, kettlebells, and other such weights. As you can probably tell, they are called free weights because they aren't attached to anything such as a cable system, to pulleys, weight stacks, or anything else of the sort. They are completely free in terms of motion.
On the other hand, we have machines, which can include ones that have weight stacks, pulley systems, and more. The defining feature of a machine in a gym is that the motion is set. Machines are generally designed for one specific exercise and the motion is restricted. In other words, there is only one way in which you can move using these machines.
For instance, on a shoulder press machine, the only thing you can do is lift the handles up above your head. However, if you're using dumbbells, you can do shoulder presses with them, but there are also dozens of other exercises you can do as well.
The bottom line is that machines are fixed in place whereas free weights are not. This leads to another big difference, which is that machines generally focus on just one or two muscle groups, whereas with free weights, you can focus on many different muscle groups, depending on the exercise.
There are quite a few advantages to using weight machines that you should know about.
One of the biggest advantages of using weight machines at the gym is that they are relatively safe, especially when compared to the alternative. The weight is fixed to the equipment, there are usually always stoppers to keep you safe, and you don't have to balance anything either.
The restricted range of motion also ensures that you don't move in a wrong way. When it comes down to it, weight machines are just a lot safer to use, especially for beginners who might not have proper form yet.
Something else to think about here is that weight machines are also just very simple to use. They are extremely user-friendly, they can really only move in one way, and they generally all come with directions right on them. This means that beginners can easily use weight machines without much question.
If you don't know what to do with the machine, just look at the illustration for instructions. Even the simple fact that these machines move in one specific way should also help you get started, because when it comes down to it, each machine is just designed for a single thing.
The other big advantage of weight machines is that they are great for focusing on specific muscle groups. Once again, weight machines are generally designed to focus on one muscle group, sometimes two muscle groups at most. It's all about being able to isolate a specific muscle or muscle group, so you can really get the most out of your training, especially if you are isolating muscles.
There's also the fact that because you don't have to balance or keep anything stable, you can really focus on training that one specific muscle. For instance, if you do shoulder presses with dumbbells, you have to focus on keeping your body upright and balancing too, whereas with the machine all you have to do is focus on pressing the weight above your shoulders.
Of course, there are also drawbacks to weight machines, so let's take a look at what these might be.
Yes, weight machines are present at the gym, but you probably won't have any at home. Weight machines are very expensive, they're large, and you probably don't have space for them. Therefore, if you are somebody who wants to work out at home, then you'll probably have to use free weights such as dumbbells and barbells.
The other drawback with weight machines is that they only work certain muscles. Yes, this can of course be seen as both an advantage and a disadvantage. Some people like the fact that weight machines target very specific muscles, which is great for isolation.
However, other people don't like this, because they like more compound exercises that workout more than one muscle at once.
At the same time, weight machines also don't really force you to use your stabilizer muscles, which means that you might not be getting quite as intense a workout as you could with three weights.
Let's now take a look at all of the advantages that you get with free weights.
One of the biggest benefits of free weights is that they are very accessible. Even though you might not have room for a full set of workout machines at home, you probably have room for a set of dumbbells or even a barbell.
Free weights also aren't nearly as expensive to purchase as machines, which is also another benefit. If you want to build a home gym, it's a set of free weights that you need.
The next advantage that you get with free weights is that they're also very versatile. The reality is that the free range of motion that free weights provide you with allow you to perform many different exercises.
Once again, a weight machine is designed for one specific exercise, which means that there's versatility is involved.
However, with nothing more than a single pair of dumbbells, you can easily work out virtually every muscle in your body. You can also perform a variety of combination movements that exercise more than one muscle at a time.
Not only are free weights better in terms of overall exercise variety, but also for targeting more muscles at once. Once again, with weight machines, you don't really need any stabilizer muscles, which means that you don't target as many muscles at once.
However, with free weights, whether we're talking about barbells or dumbbells, you have to use many different muscle groups, particularly your stabilizer muscles surrounding the main muscle group worked out, to perform the motion. This automatically means that you end up working more muscles at once.
Just like there are advantages to using free weights, so are their disadvantages.
Weight machines keep you on a steady track and restrict your movement, which is great for beginners looking to avoid injury. However, free weights are a bit different, because you really have to know what you're doing. If you don't have the right form and aren't moving in the proper manner, you could end up hurting yourself.
Related to the above point, the simple reality is that when using free weights, you have to know what you're doing. Every single exercise that you do with a free weight has a specific form and technique that you need to adhere to. If you fail to do so, not only do you increase your risk of injury, but you also won't target the muscles that you're aiming to target.
If you're wondering if you should use free weights, if you already have some workout knowledge, you want to target many muscle groups at once, and you want a versatile piece of workout equipment, then free weights are best.
This is especially the case if you want to target your stabilizer muscles along with your main muscle groups, while also being able to workout at home. Free weights don't take up nearly as much space and are therefore best for a home gym.
If you're a workout newbie and you don't have much knowledge, especially when it comes to proper form and technique, then you might want to start with weight machines.
Weight machines restrict your movement and they keep your motion along a specific trajectory, which means that they effectively teach you how to do each exercise the proper way.
They're just a bit safer and easier to use, although you probably won't get the same quality of workout as with free weights.
As you can see, there are some pretty big differences between weight machines and free weights that you need to be aware of. As long as you know what these differences are, you can make an informed decision between these two types of workout equipment, so you can choose the best one for you and your needs.
]]>But how do you clean boxing gloves? We will guide you through how to take care of your boxing gloves and get them smelling fresh again.
The reason why you need to clean your boxing clubs is quite simple, they really start to stink. The inside of your boxing gloves, all of that soft material, is a perfect breeding ground for all sorts of nasty bacteria.
You sweat a whole lot into those gloves, which means that they're always moist, they take a long time to dry, and they're generally quite warm on the inside as well.
Combine that with a bit of darkness, and the inside of your boxing gloves serve as a great home for a colony of smell-producing bacteria. Therefore, the main reason to clean your boxing gloves is to keep that nasty smell at Bay, and just to maintain good hygiene as well.
Now that we know that boxing gloves need to be kept clean, let's take a closer look at the different methods at your disposal to do exactly that.
One of the best, easiest, and most cost-effective ways to clean your boxing gloves is to soak them in a saline solution, or in other words, in salt water.
Salt is well known for being an antibacterial agent, plus it should help deodorize your boxing gloves as well.
Just be sure that the gloves you have are not reactant with salt water, because you don't want the salt ruining them.
However, if your gloves can handle salt water just fine, then all you need to do is add some saline solution or salt water to a large container, put your gloves inside of it, and leave them overnight. You can then let them dry, at which point they shouldn't smell anymore.
Another easy, albeit slightly more expensive way to get rid of all those smell-causing germs inside of your boxing gloves is to use an antibacterial spray.
There are plenty of antibacterial sprays out there designed specifically for boxing gloves and other such purposes.
To use antibacterial spray on your boxing gloves, just make sure that they're completely unlaced and open, then spray the inside with the antibacterial spray, a generous amount.
In some cases, it may take more than one application. After the spray has been applied, place the gloves in an open and ventilated area, and then let them dry.
Here we have a very interesting and old-school method of getting the stink out of your boxing gloves, stuffing them. Back in the day, boxes would stuff their boxing gloves with newspapers, a bar of soap, or even paper towels.
Now, some people use dryer sheets, as they already have a scented smell on them. The theory here is that any kind of absorbent material can be used to absorb not only the moisture but also some of the bacteria from the inside of the boxing gloves.
Another option that you have at your disposal to get rid of that bacteria and those terrible odours is to freeze your gloves overnight. In fact, freezing temperatures are well known for killing virtually every type of bacteria out there.
Therefore, all you have to do is put your boxing gloves in a plastic bag, put them in a freezer overnight, and when you take them out in the morning, they should be just fine. If one night isn't enough, try two or three nights.
Baking soda is well known for being a strong deodorizer. Therefore, simply take a bit of baking soda, a couple of teaspoons, and sprinkle it inside of your boxing gloves.
You want to let the powder sit for a few hours after they're released, and then shake it back out.
Make sure that your boxing gloves are relatively dry when you put the baking soda in there, or else the moisture will bind with the baking soda and make a paste that will be nearly impossible to remove.
The final method of cleaning the inside of your boxing gloves is by using apple cider vinegar. Apple cider vinegar isn't only great for making salad dressings, but also as a deodorizer.
All you need to do is take about a tablespoon of apple cider vinegar and put it on a clean towel, and then place that on the inside of your boxing gloves.
You want to take that out after a couple of hours, and then let the boxing gloves dry overnight. You should notice that the nasty smell has disappeared, although you might notice a faint smell of the vinegar.
OK, so cleaning your boxing gloves is obviously a good idea, but the better idea is to use some preventative measures to stop them from stinking in the first place.
Let's take a quick look at some of the best methods at your disposal to stop your boxing gloves from smelling.
If you don't want your boxing gloves to stink, one of the worst things you could possibly do is to put them away while they are still wet.
If you put your boxing gloves away while they're still wet, it provides those bacteria with a perfect breeding ground. Bacteria like moisture.
Therefore, hanging up your boxing gloves in a well-ventilated area after you've used them is a great idea. You could even put them in the sun to let them dry, or in any other very warm area.
The point is that moisture is bad for your boxing gloves, especially as far as bacteria and bad smells are concerned.
We do feature a variety of boxing gloves with good ventilation in our best boxing gloves guide.
To prevent your boxing gloves from developing a foul odor after you have used them, a really simple method is to simply wipe them down after every single use.
Use a clean paper towel, cloth, or anything else of the sort and wipe down the inside of the gloves to absorb as much moisture as possible.
If you really want to prevent any kind of state from occurring, you could always sprinkle a bit of baking soda onto the paper towel or cloth, and then wipe out the inside of your gloves, which could also work with a paper towel sprinkled with some apple cider vinegar.
One of the worst things you could do for those boxing gloves is to put them in your gym bag. The simple fact of the matter is that if you put your boxing gloves in your gym bag, they'll be in a dark, damp, and relatively warm area that serves as a great breeding ground for bacteria.
Therefore, instead of putting your gym gloves in your bag to make your way home, put them in a plastic bag.
Then, when you get home, take the boxing gloves out of the plastic bag and hang them up to dry. Once they're dry, you can then put them in your gym bag.
Perhaps one of the simplest ways to stop your boxing gloves from stinking is to use hand wraps. Now, most professional boxers should already be using hand wraps, because they provide you a wrist and hand with a certain amount of stability and protection.
Either way, they also serve another great purpose, which is to absorb a lot of the sweat coming off your arms and hands. Instead of that sweat making its way into your boxing gloves, it makes its way into the wrist wraps, which you can then take off and wash for future use.
The easiest way to stop your boxing gloves from stinking is to wash your hands before using them. You'd be surprised to know just how bad your hands smell if you don't wash them regularly, and how many bacteria can be in there as well.
Therefore, use some antibacterial soap before using your boxing gloves. Also, to ensure that you don't get your boxing gloves wet before you start sweating, make sure to dry your hands completely before putting your boxing gloves on.
As you can see, there are plenty of good ways to clean your boxing gloves so that they don't smell, but the best method is to actually prevent the smell from occurring in the first place.
No, you shouldn't use a washing machine to clean boxing gloves as it can damage the gloves.
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Not only do you need the right size of boxing gloves, but they need to have the right weight as well. Yes, that's right, different boxing gloves weigh different amounts.
If your boxing gloves don't fit properly or weigh the right amount, you might end up injuring yourself, or at the very least being uncomfortable and not being able to throw proper punches. This is your boxing glove weight and size guide.
Before we can start talking about what weight of a boxing glove is ideal for you, you need to know what all of the different weights are. Generally speaking, boxing gloves weigh anywhere between 10 oz and 18 oz.
For people who are just training, such as with pads and bags, they most often go with 10 oz, 12 oz, or 14 oz gloves. The reason for this is because the lighter the gloves are, the faster and more precise a fighter can be, while still having enough padding on the hands to provide adequate protection.
However, if you are planning on sparring, you may want to use some heavier gloves because this will help soften the blow, both on your hands and your sparring partner.
You don't want you or your partner hitting each other with full force without enough padding. Therefore, to provide your hands, knuckles, wrists, and your opponent’s face with enough protection, look for either 16 oz or 18 oz boxing gloves.
OK, so the weight of your boxing gloves does not only depend on the purpose for which you are using them, but also the size of your hand and your body weight.
The heavier you are and the bigger your hands are, the heavier your boxing gloves should be. Refer to the small chart below for information on exactly how large or heavy your boxing gloves should be.
126 lbs |
12 to 14 oz gloves |
127 – 160 lbs |
14 to 16 oz gloves |
161 – 180 lbs |
16 to 18 oz gloves |
181 lbs |
18 oz gloves or heavier. |
Remember however that these are just recommendations we can provide you with, and it's not a one-size-fits-all kind of thing.
If you put on gloves and you feel that they are either too light or too heavy, that's a decision that you'll have to be able to make for yourself.
In other words, it can take a bit of trial and error to figure out which weight and size of boxing gloves is right for you.
On that note, keep in mind that there are competition regulations as well. Depending on exactly what sport you are in, what weight class, and what kind of competition you are competing in, there may be rules and regulations surrounding the weight, size, and type of gloves that you need to use.
There are also a few different types of boxing gloves that you can wear, so let's take a quick look at each of them right now.
As you can tell from the name, competition boxing gloves are assigned by the organization host and are based on weight class. Different weight classes will have to use different weights of gloves.
However, there may be a certain range of weight classes of glove you may be able to use, so if you want to be quicker and more agile, go with something a little lighter.
Training boxing gloves are another option, and they're kind of like a mix between sparring gloves and bag gloves. They are designed to absorb impact and shocks for sparring, yet are also sturdy and heavy enough to work with a bag.
We then have sparring gloves, which have a whole lot of weight to them, to help absorb a lot of the shock and impact incurred when sparring. However, they also feature a fairly mobile design so you can throw quick strikes.
We then have bag gloves, which are like protective gloves that have adjustable wrist supports and are also designed to cover the entire hand. They're made to provide extreme protection for the knuckles and the rest of the hand, although they don't absorb quite as much shock as sparring or training gloves.
Related: Best Boxing Gloves UK
You should now have all of the information that you need to make an informed choice about what size and weight of boxing gloves will suit you best.
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]]>So, if you're searching for a comfortable but effective home workout option, you've come to the right place.
We will look at a range of recumbent exercise bikes to suit users with a variety of different goals and budgets. Let's get to it and explore the best options available.
Best Recumbent Exercise Bike - NordicTrack R35
Best Budget Recumbent exercise bike - JLL RE100
Best Recumbent Exercise Bike for Seniors - JLL RE200
Best Recumbent Exercise Bike Under £1000 - Schwinn Fitness 510R
If you aren't familiar with us at Home Gym Supply, we specialise in home gym equipment. Over the years we have built a good relationship with leading gym equipment manufacturers such as NordicTrack, York Barbell and many more.
We are fortunate to have a team of engineers who regularly get to work on a range of gym equipment and see first-hand how it performs in a real-world environment.
Our expertise is one reason manufacturers will often ask for our thoughts on new and existing products to help improve the quality of their machines.
With our knowledge, we aim to provide our readers with the information they need to help them find the right machine for their personal goals.
Resistance Type |
Magnetic 11kg flywheel |
Resistance Levels |
26 |
Display |
14” HD Smart Touchscreen |
Dimensions |
173cm (L) x 56cm (W) x 135cm (H) |
The NordicTrack R35 lives up to the brand's reputation for producing high-end home gym equipment.
It comes packed with features such as a 14” HD Smart touchscreen, an 11kg inertia-enhanced flywheel, a sturdy commercial-grade steel frame, Bluetooth connectivity and much more. Although, all these features do come at a premium price tag.
Firstly, the R35 uses NordicTrack patented silent magnetic resistance technology (SMR) which is nearly silent when being used. But it is also able to produce plenty of resistance from the heavy 11kg flywheel for a challenging workout.
The 14” HD touchscreen is iFit enabled and comes with a 30-day free trial so you get access to a wide range of iFit workouts from cycling to yoga and much more. The display is clear and makes the interactive workouts much more enjoyable and motivating.
But there is a monthly subscription cost after the trial finishes. However, you can still use the bike without iFit and have access to a handful of pre-programmed workouts.
There are multiple ways to adjust the resistance, you can either press the buttons on the console, let the iFit trainers automatically adjust it or press the buttons in the handles beside the seat.
In summary, the NordicTrack R35 is easy to use, delivers a great workout and is everything you would expect from a high-end recumbent exercise bike.
Pros |
|
Cons |
|
Related: Best Folding Exercise Bikes UK
Resistance Type |
Magnetic 5kg Flywheel |
Resistance Levels |
8 |
Display |
6 Readout LCD Display |
Dimensions |
140cm (L) x 60cm (W) x 82cm (H) |
JLL are a UK-based company that produces a range of affordable, good-quality home gym equipment and the RE100 is exactly that priced around £150.
It features a 5kg bi-directional flywheel with 8 levels of magnetic resistance which can be adjusted through a turn dial knob beneath the console. Although the resistance won't be enough for a high-intensity workout, it is capable of delivering a good cardiovascular workout to burn some unwanted calories.
The console is quite small and basic but tells you everything you need to know. It comes with pulse sensors in the handlebars but they aren't very accurate, this is a common issue with pulse sensors on home gym cardio equipment.
The RE100 comes with no front handlebars which can make it look a little odd but it leaves more space to easily get on the bike. Once seated, the cushioned, contoured seat with lumbar support is comfortable.
You can adjust the distance between the seat and pedals but it is a little awkward as you have to unwind the frame and slide the back half of the machine out.
For the price, the JLL RE100 is great value and does the job if you are looking for a no-frills, budget-friendly way to burn some calories at home.
Pros |
|
Cons |
|
Resistance Type |
Magnetic 5kg flywheel |
Resistance Levels |
8 |
Display |
6 Readout LCD Display |
Dimensions |
130cm (L) x 60cm (W) x 109cm (H) |
Next up we have the RE200 which is very similar to the RE100 but has a slightly different design that includes a few extra features that some users might want but costs about £100 more.
It comes with the same 5kg magnetic flywheel with 8 levels of resistance but has a larger LCD display that also includes a built-in tablet holder so you can watch stream your favourite shows as you work out.
The RE200 also includes front handlebars and a much easier design to adjust the seat's position as you can now slide the slide into position.
Plus, it has adjustable rear stabilisers so you can stop the bike from rocking if you have an uneven floor.
JLL also provide a 12-month warranty and is known for good customer service. And they are a UK-based company and we always like to support UK companies whenever possible.
All in all, the RE200 has a few extra quality-of-life features that will suit some users and it is still great value for money and will get you give you a good cardiovascular workout.
Pros |
|
Cons |
|
Resistance Type |
Magnetic 7kg Flywheel |
Resistance Levels |
16 |
Display |
5.5” LCD display |
Dimensions |
163cm (L) x 69cm (W) x 113cm (H) |
If you have been to a commercial gym before, then you will have likely seen some of Schwinn Fitness's equipment before as they are well known for producing commercial gym equipment.
While the Schwinn Fitness 510R is intended for home use only, Schwinn has maintained the high quality but kept the price reasonable around £600.
It features a clear 5.5” LCD display with 13 pre-programmed workouts plus it comes with Bluetooth connectivity which allows you to connect to interactive apps like Zwift and Kinomap. But you will need a smart device to connect to the apps.
There are 16 levels of magnetic resistance which can be adjusted through the console, and the 7kg flywheel creates enough resistance for a tough workout.
When first seeing the ergonomically designed seat we were a bit concerned it might be uncomfortable as it isn't cushioned. But it is surprisingly comfortable and is ventilated to keep you cool as you exercise. Plus, you can easily adjust the seat position with the lever and the handles come with heart rate sensors, and a cup holder built into the handles.
Although the heart rate accuracy is questionable, this is a common issue with pulse sensors on home gym equipment. But thanks to the Bluetooth connectivity you can connect a chest strap heart rate monitor which will be much more accurate.
If you are looking for a semi-commercial spec recumbent bike, the Schwinn Fitness 510R is a good quality bike that delivers a good workout at a reasonable price.
Pros |
|
Cons |
|
Resistance Type |
Magnetic 5kg Flywheel |
Resistance Levels |
8 |
Display |
LCD display |
Dimensions |
152cm (L) x 65cm (W) x 132cm (H) |
Sunny Health & Fitness have a unique design for a recumbent exercise bike by including movable arms like a cross trainer with their SF-RB4708. This allows you to engage your arms while you workout and burn a few extra calories.
The bike uses a 5kg flywheel to produce a moderate amount of magnetic resistance which can be adjusted to 8 different levels with the sliding lever. While being used the bike is whisper quiet and won't wake up the whole house.
To track your essential workout information there is an LCD display which shows your speed, time, distance, calories, odometer and pulse. There is also a tablet holder mounted on the front of the display which blocks the screen when being used but allows you to easily watch a show. Just be careful to not hit your tablet as you hold the moving arms!
For monitoring your pulse the sensors are located in the moving arms handles which is good to keep constant contact, but the accuracy is still a bit inaccurate.
Overall, it is comfortable to use and feels stable thanks to the stabiliser feet and strong frame capable of supporting up to 150kg. Sunny Health and Fitness are also a trusted US brand with over 20 years of experience and a trustworthy manufacturer.
Pros |
|
Cons |
|
Resistance Type |
Magnetic 3 kg flywheel |
Resistance Levels |
8 |
Display |
LCD display |
Dimensions |
143cm (L) x 67cm (W) x 109cm (H) |
Next up we have another model from Sunny Health and Fitness, but this time a more conventional recumbent exercise bike. But while it doesn't come with moving arms it does cost about 50% less.
It is straightforward and user-friendly but still delivers a smooth and quiet workout. The resistance is quite light with only a 3kg flywheel. But it will still get you moving and is comfortable to use.
The LCD display is clear to read and you can swap between the workout information with the push of a button. Plus, Sunny Health and Fitness have included a tablet holder above the display so you can stream a show as you workout and still see your workout information.
If mobility is an issue, you will be glad to know that the bike has a low step-through height which makes it easy to get on and off the bike.
The SF-RB4616SA is a budget-friendly, no-fuss option from a trusted brand and provides a reliable way to stay active.
Pros |
|
Cons |
|
Resistance Type |
Magnetic 4kg flywheel |
Resistance Levels |
8 |
Display |
6 readout LCD display |
Dimensions |
120cm (L) x 61cm (W) x 84cm (H) |
XS Sports produces a variety of affordable home gym equipment and their magnetic recumbent exercise bike is one of the top-selling recumbent bikes in the UK.
Costing about £160, you get a 4kg flywheel with 8 levels of quiet magnetic resistance. While the resistance is on the lighter side, it will get you sweating over a prolonged workout. But if you are looking for a more intense workout you might need a bike with more resistance.
The LCD is quite small but tracks your basic workout information like time, speed, distance, odometer, calories, and pulse through the built-in heart rate sensors. But the pulse sensor is quite inaccurate as we see with almost all cardio equipment in this price range.
The bike seat is cushioned and comfortable but to adjust the seat position you have to extend the bottom frame rail. However, if you are the only person using this bike then it won't be too inconvenient.
Finishing up, if you are just getting started on your fitness journey and want a budget-friendly option then the XS Sports Magnetic recumbent exercise bike will get the job done.
Pros |
|
Cons |
|
Whether you are looking for a recumbent exercise bike with all the bells and whistles or a budget-friendly option.
We hope our guide to the best recumbent exercise bikes in the UK has helped point you in the right direction.
]]>But they can take up quite a bit of space. So you will likely be looking for a foldable treadmill, but which one should you choose and what are the differences?
To make life easy, we have put together a list of our top 10 folding treadmills available in the UK that will suit a range of users.
No matter your budget, available space or goals, you should be able to find the best folding treadmill for you below.
Best Folding Treadmill - NordicTrack Commercial 1750
Best Budget Folding Treadmill - CITYSPORTS Folding Treadmill
Best Folding Treadmill For a Small Space - WalkingPad X21
Best Folding Treadmill Under £1000 - NordicTrack Exp5i
If you haven’t heard of us before, at Home Gym Supply, we specialise in home gym equipment. We work directly with many leading manufacturers and have a team of engineers who work on gym equipment daily.
This gives us the unique opportunity to test out a wide range of machines and see how they perform over time. As a result, manufacturers will ask for our feedback on their equipment to try and help improve the products they create.
We understand what the users are looking for and try our best to help them find the machine that is right for them.
We hope our recommendations for foldable treadmills will be useful and help kick-start you on your fitness journey.
Running Deck Size |
51 cm x 152cm |
Maximum Speed |
19 kph |
Incline/ Decline |
-3 to +12% |
Motor Size |
3.5 CHP |
Workout Programs and Apps |
iFit Enabled |
The 2024 NordicTrack Commercial 1750 is easily our top choice for the best folding treadmill, and not just because it has a nice-looking Z frame.
NordicTrack has made a few adjustments to this machine over the past couple of years and has found a good balance with their 2024 model.
They added a more powerful 3.5CHP motor and thicker rollers to help with grip and stability from the motor. Plus, the 14” HD touchscreen looks great when combined with the iFit workouts.
The screen can also swivel which allows you to easily follow along to other iFit workouts such as Yoga classes if you want to change up your workout routine.
Considering this is a foldable treadmill, it comes with an impressive 152cm long running deck and has a power incline of -3% to 12%. The incline and speed will also automatically adjust to the selected iFit workout to maximise the efficiency of your workout.
As we mentioned before the new Z-frame design looks great when being used but also when the running deck is in the folded position.
The only slight downside we can think of is that this model only works with iFit and not other interactive apps. But the iFit app is one of the best apps on the market and you can still use the machine without iFit.
Related: Best Treadmills UK
Pros |
|
Cons |
|
Running Deck Size |
40cm x 102cm |
Maximum Speed |
12 kph |
Incline/ Decline |
N/A |
Motor Size |
2.0 HP |
Workout Programs and Apps |
N/A |
The CITYSPORTS Folding Treadmill is one of Amazon's best-selling treadmills and it is easy to see why.
This treadmill has been designed for simplicity, affordability and to be as compact as possible.
It has a basic LED display which is quite small but clearly shows your calories, speed, time, and distance. They have also included a tablet holder so you can stream your favourite shows as you work out.
One trade-off of creating such a compact treadmill is that the running deck is quite short at 102 cm long. As a result, the top speed is lower at 12kph but this is still a brisk jogging pace which will get you sweating.
But the main advantage of this treadmill is its convenience; there's no assembly required, and its compactness makes it easy to store in between uses.
CITYSPORTS has made a name for itself for affordable home gym products that are compact which they have achieved. If you are short on space and want an affordable treadmill that will help you lose weight then this is a good option.
Pros |
|
Cons |
|
Running Deck Size |
46cm x 121cm |
Maximum Speed |
12 kph |
Incline/ Decline |
N/A |
Motor Size |
2.0 HP |
Workout Programs and Apps |
N/A |
The WalkingPad X21 folding treadmill lives up to the brand's reputation for creating workout equipment suitable for small spaces without sacrificing quality or functionality.
Its innovative double-folding design reduces the size to just 100cm (H) x 71cm (W) x 22.5cm (D) when folded in an upright position. Which is the smallest footprint we have seen for a vertically folding treadmill
Another distinctive feature of the X21 is the discreet LED display on the rail, visible while being used but isn't an eye sore while not being used.
While the top speed of 12km/h isn't as fast as the larger treadmills, it is more than enough for a brisk jog and will effectively burn calories. Powered by a 2HP motor, the X21 has more than enough power and delivers a smooth running experience.
Another perk to the double-folding design is that there is no assembly required. Simply unfold the treadmill and plug it in and you are ready to go.
The speed control is straightforward, with a turn dial and large button system that's easy to use even mid-stride.
Plus, WalkingPad offers an app to monitor your progress which you can connect to a smartphone or tablet and can view easily on the tablet holder which can also be removed.
The thoughtful design behind this model has resulted in a stylish-looking machine without compromising on the workout.
So, if you are looking for a compact, high-quality folding treadmill that not only looks great but delivers a good workout, then the X21 might be the one for you.
Pros |
|
Cons |
|
Running Deck Size |
45 cm x 122 cm |
Maximum Speed |
16 kph |
Incline/ Decline |
N/A |
Motor Size |
1.75 HP |
Workout Programs and Apps |
39 Pre-set programs and compatible with Zwift and Kinomap |
JTX consistently produce high-quality home gym equipment and the JTX Slimline Folding Treadmill is another great addition to their lineup of treadmills.
They have managed to find a great balance between space-saving design, performance and price.
The running deck is 122 cm long which is comfortable to run on even at the top speed of 16kph. Plus, the running deck is well cushioned to minimise stress on your joints.
Related: Lubricating a Treadmill Belt - How To Guide
In addition, the console is very easy to ready and comes with 39 built-in workout programs to choose from. If that isn’t enough, it can also be connected to interactive apps such as Zwift and Kinomap but you will need a smart device.
While running, it is easy to adjust the speed thanks to the controls built into the handrail.
One of the most appealing parts of the JTX Slimline treadmill is the ability to fold flat and can easily be stored away in between uses. It also means that the machine arrives assembled and just needs to be plugged in and unfolded.
A point worth noting is that JTX is known for their good customer service and is a UK-based company with a showroom in West Sussex. So you could try the machine before you decide. JTX also includes a good 2-year parts and labour warranty which is above average in this price range.
Pros |
|
Cons |
|
Running Deck Size |
51cm x 140cm |
Maximum Speed |
16 kph |
Incline/ Decline |
10% |
Motor Size |
2.6 CHP |
Workout Programs and Apps |
iFit Enabled |
If you are looking for a high-quality foldable treadmill but aren’t concerned about having a built-in screen then the NordicTrack EXP5i might be the one for you.
It is part of NordicTrack's recently updated EXP line, which comes equipped with a 2.6CHP motor that can reach a top speed of 16KPH and a 10% incline.
The console doesn’t come with a touchscreen like the EXP 10i and 14i but has a simple 5-inch high-contrast display which is clear and straightforward to use. But it still has the quick adjust buttons on either side of the console which makes it easy to change speed and incline.
If you would like to try an iFit workout, you get a 30-day free trial to test it out and see for yourself. But it is only compatible with iFit so you won’t be able to use other workout apps. But iFit is one of our favourite interactive apps.
The running deck is spacious and comfortable thanks to NordicTrack’s trademarked Runners Flex cushioning system. And, once you have finished your workout you can fold the deck up effortlessly with the easy-lift design.
Related: How to adjust your treadmill belt
Overall, the NordicTrack EXP5i is a good quality treadmill from a trusted brand at a reasonable price.
Pros |
|
Cons |
|
Running Deck Size |
43cm x 105cm |
Maximum Speed |
12 kph |
Incline/ Decline |
N/A |
Motor Size |
1.5 HP |
Workout Programs and Apps |
Compatible with Kinomap |
The REHECHO Folding Treadmill is a budget-friendly option priced at around £350. Plus, it offers a 2-in-1 functionality as it can be used as a walking pad if you fold the handrail flat.
When in running mode, it has a top speed of 12kph and 6kph when in walking mode. Although the top speed might not be enough for sprint training, it is more than enough to get your heart pumping.
For a treadmill in this price range, we weren’t expecting too many advanced features but surprisingly this treadmill can be connected to Kinomap through a smart device.
There is a tablet holder integrated into the console so you can easily follow along with the interactive workouts.
When in walking mode, there is a remote control to help you easily control the speed.
As this treadmill can be folded flat, it also requires no assembly on delivery. Just unfold the machine and plug it in and you are ready to go.
Overall, this is a good choice if you want something to help you burn a few extra calories and don’t want to commit a large area to a treadmill.
Related: The Benefits of Treadmills
Pros |
|
Cons |
|
Running Deck Size |
41cm x 122cm |
Maximum Speed |
16 kph |
Incline/ Decline |
12% |
Motor Size |
4.5 HP |
Workout Programs and Apps |
15 pre-set workout programs |
The JLL S300 Folding Treadmill is a great choice if you are looking for a budget-friendly model with a strong motor. Plus, JLL is a UK-based brand with excellent customer service and we like to try and support UK-based companies whenever we can.
It is easy to see why the S300 is one of the best sellers in this price range as it does the basics well.
It comes with an impressive 4.5HP motor which can reach speeds up to 16 kph and a maximum incline of 12%.
To track your workout progress, there is a 5” blue backlit display which comes loaded with 15 pre-set workout programs to add extra variety to your workouts. The screen is clear and tells you everything you need about your workout.
It would have been nice to see the console compatible with interactive workout apps but not everyone wants the interactive features.
But there is still a shelf for your phone or tablet so you can watch a show as you exercise.
Overall, it is comfortable to run on and has plenty of power to give you a tough workout. So if you are looking for a no-frills machine that delivers a solid workout but won’t break the bank then this might be the one for you.
Pros |
|
Cons |
|
Running Deck Size |
48cm x 140cm |
Maximum Speed |
18 kph |
Incline/ Decline |
12% |
Motor Size |
2.5 HP |
Workout Programs and Apps |
42 pre-set programs + compatible with apps such as Zwift |
Next up we have a good mid-range model from JTX with theSprint 5. It comes with a solid 2.5HP motor which can reach a top speed of 18kph and can be inclined to 12 degrees.
To track your workout, there is a blue backlit which is a little on the small side, but it still clearly shows your time, speed, heart rate (when using the built-in sensors or a heart rate monitor), incline, distance, and calories burned.
But you can also connect a tablet and use a variety of apps such as Zwift, Kinomap, and Peloton on top of the 42 pre-programmed workouts. We also like that the tablet holder is positioned above the console instead of being positioned in front of the display. It also gives you a nice viewing angle as you can keep your head up as you run.
We are big fans of JTX who produce great quality equipment at a fair price and have a showroom in West Sussex if you want to see it in person before buying. They also provide a generous 2-year home repair warranty covering parts and labour for extra peace of mind. There isn’t much to not like about the Sprint 5.
Related: How to maintain your treadmill
Pros |
|
Cons |
|
Running Deck Size |
51cm x 150cm |
Maximum Speed |
20 kph |
Incline/ Decline |
15 levels |
Motor Size |
2.5 HP |
Workout Programs and Apps |
27 pre-set workouts |
The Reebok Jet 300 Treadmill is a straightforward workhorse of a treadmill. Its LED console is quite basic but it is clear and shows your time, speed, calories, distance, pulse, and incline.
It also comes with 27 workouts loaded onto the console to keep you motivated. For extra variety, it can also connect to Kinomap through your tablet for an interactive workout experience.
It also has a media hub so you can connect your devices and charge them if you need to.
The 2.5HP motor manages to reach a high top speed of 20 kph along with 15 levels of incline. So it can deliver an intense workout.
With such a high top speed, you need a large running area and you got it with a 150 cm x 51 cm running deck.
One of our favourite features is the conveniently positioned handles that have buttons to control the speed and incline, along with built-in heart rate sensors. Although the heart rate sensors weren’t always very accurate but act as a good benchmark.
Our only concern with the Jet 300 is that smaller motors with a high top speed tend to not last as well as the bigger motors.
Despite its lack of flashy features, the Jet 300 performs well and offers good value for money if you want a high top speed.
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We have tried to include a variety of folding treadmills to cater for a range of users needs and wants. So we hope this guide has been useful for you and helped get you started on your fitness journey.
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