Author: Eric Davis

A recumbent bike is a type of stationary cycle used to tone, increase endurance and improve cardiovascular health. Recumbent bikes feature a backrest to provide cyclists with more balance and back support. The backrest puts the user in a reclined position with arms resting naturally at the sides. This keeps the body properly aligned thus avoiding fatigue and unnecessary stress on the joints. It also prevents sore arms, wrists and hands. This added comfort is a result of the ergonomically designed seat. Some have described the seat on recumbent bikes as being similar to a comfortable piece of furniture. The ergonomics of this stationary cycle is why fitness and health professionals recommend it. The presence of a backrest makes it ideal for those with lower back problems, neck pain and those who simply prefer a lower, more stable center of gravity while cycling.

Every home gym should include a recumbent bike because it can transform a fitness plan. It does this by making cardiovascular exercise more enjoyable. Being able to sit back in a comfortable seat and cycle increases the desire to keep going and that produces results. A recumbent bike also activates the muscles in the lower body extremely well, especially the glutes. The reclined position effectively targets the gluteus maximus along with the quads, hamstrings and calves. Although recumbent cycles are lower body specific, the stability of the bike makes it easy to simultaneously work the upper body. A set of dumbbells can safely be used during workouts. Adding an upper body component will torch calorie burn and increase overall strength along with lean muscle mass. There is the option of performing shoulder presses, bicep curls, front raises and rows.

When shopping for a recumbent bike the main qualities to look for is a sturdy, durable design, comfortable well cushioned seat and varying resistance levels. Many models come with a lot of additional features but make sure that the bike selected is high quality and meets all needs before focusing on wants. Once those are covered, consider other features. Additional features available on recumbent bikes include preset programs, a heart rate monitor and a fitness tracking feature that keeps detailed data of distance covered and calories burned. Others also have a water bottle holder attached as well as a place to sit your laptop (for the multitasking home fitness enthusiast). Foldable models are also available for home gyms with limited space.

Anyone that wants to take their home workouts to the next level should consider investing in a rowing machine. This extremely useful piece of equipment, also known as an ergometer, provides a full body workout with one fluid yet challenging motion. This necessary addition to any home gym simulates the action of rowing a watercraft with the help of a handle/chain, foot stretcher, seat and rail.

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Concept2 Model D Indoor Rowing Machine

This is genuinely the best rowing machine in the world. There are more than 2100 reviews on this rowers. Usually, you will see this amount of reviews for the product that is under USD 300. But this one stands at 999 and yet is the number one choice for all rowing machine enthusiasts.

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Velocity Exercise Magnetic Rower

This is also a very popular rower because of its price range and built quality. Several users bought this rower backing 2012 and still using it. At first, it might look a bit short and weird, but we did not find any issue with it.

The seat is a bit hard, and you may want to use a cushion or foam on top for prolonged usage.

In a comparison of air rowers, the magnetic rower is the quietest rower out there. If you use it with a mat, your next room neighbor will not hear a thing. Plus this rower is very compact and foldable.

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ProRower H20 RX-750 Home Series Rowing Machine

In this list, we have only two water rower. This is the 2nd most popular water rower next to the original “water rower Natural”. We suggest this rower, only if you really want a water rower and do not want to spend $1300.

The seat is designed ergonomically and will remain comfortable for prolonged workout sessions. A lot of gym uses this rower, so this is built to last.

Several users have complaint against the assembly manual, so be prepared for some confusing instruction :).

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Stamina 1215 Orbital Rowing Machine

The Stamina 1215 is very popular hydraulic resistance machine. It’s so popular that this machine has been refreshed several times over the last ten years.

This popularity comes because of the small footprint (4 inches), affordable price, sturdily built quality. If you are looking for an entry level rower that is compact and easy to store, this is the rower for yours.

Some of the user’s charges against the resistance, as it might be too difficult and the resistance is not adjustable. You can adjust the incline of this machine to reduce the effort need for this resistance. If you are more than 6 feet tall, we would suggest not to get this rower, as it will be a bit uncomfortable for you.

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Kettler Favorit Rowing Machine

This is a basic rowing machine with hydraulic resistance that is under $400. The high contrast screen shows basic workout that can be replaced by any fitness band out there. This rower comes with an infrared earlobe clip sensor, that gives accurate heart rate data.

Kettler is an 80 years old German brand that is well known for its high quality built quality. I think this is the cheapest Kettler exercise equipment available in the market.

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Stamina Air Rower

There are 1100 4 star reviews of this rower in Amazon. This is an excellent rower, especially at this price point. It is second only to the Concept2, which is much more (66% to be exact) expensive and has a far larger footprint. This machine is definitely worth every penny and is perfect for a low-impact and full-body workout.

Its seats are again a bit too hard, and like all air rower, this one also makes a bit of a sound. But you will surely get a worthy exercise if you can row.

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Stamina Body Trac Glider 1050 Rower

This is a very popular rowing machine, mostly because of its price range. This budget-friendly rower replicates actual rowing experience quite well.

This is a great rower for people who wants to become fit and under 5’10” height. As there is only a single piston, its not as strong as other options listed in this page. And because of the short length of these machines, it will be a bit uncomfortable for taller users.

If you are under budget and want a full body workout, with this the machine for you.

Rowing is a great addition to any fitness plan. As stated previously, it is able to provide a full body workout. Many think that only the upper body is targeted when in fact rowing machines work the arms, shoulders, back, abdominals, engages the core, quadriceps, glutes and hamstrings. In addition to recruiting numerous muscle fibers to assist in the development of lean muscle mass, rowers are on the top of the list in terms of calorie burn. Experts have discovered that using an ergometer burns 10-15% more calories than other forms of cardio. Ergometers also increase stamina and endurance with regular workouts. The key to reaping all the benefit of this essential piece of home gym equipment is proper use. To start, position yourself onto the seat with knees bent. Once the lower body is bent, maintain a neutral spine with arms and shoulders reaching forward. After achieving the correct catch or starting position, initiate the rowing movement by driving the feet into the machine’s platform, pull the chain/handle towards the chest while slightly leaning backwards. Along with proper form, each movement must be fluid just like rowing a boat.

A rowing machine is a home gym must have mainly because of its effectiveness and ease of use. Although it offers a very intense full body workout, rowers can be used by anyone whether they are a beginner or an athlete. The motion involved is pretty straightforward. Along with effectiveness and ease of use, rowers reduce the chance of experiencing an exercise related injury. Workouts not only increase flexibility but are considered low impact. Yes rowing is intense and targets several muscles but it is very gentle on joints, especially the knees. This means users can train hard without running the risk of injury all while enjoying high impact cardiovascular exercise. A variety of models are available to fit almost any budget. Some have a water resistance system while others offer magnetic resistance and include features like a foldable design, adjustable foot rests and a large, easy to read monitor for progress tracking.

Types of Rowing Machines

Rowing machines, also known as ergometers, are exercise machines used to simulate the movement of watercraft rowing. They feature a sliding seat, resistance mechanism and chain/handle although the specific layout does vary. Those considering investing in a rowing machine or individuals tempted to try one at the gym will benefit from knowing the four types of rowers out there. The major difference between each type is the resistance mechanism. The four types are air resistance rowing machines, magnetic resistance rowing machines, water resistance rowing machines and piston resistance machines.

Air Resistance Machines

Air resistance rowing machines feature a flywheel, similar to the ones found on elliptical trainers, with a fan blade. The blade connects to and is controlled by the handle. As the user glides the seat and pulls on the handle, he/she creates wind resistance. The level of resistance is determined by how hard and fast the user rows. Faster, more powerful motions increase the resistance by causing the blades to move more quickly while slower, gentler rows generate less resistance. Depending on the model, users may also be able to adjust resistance with a damper lever. Although noisier than other types, the air generated by the flywheel emits a cooling breeze.

Magnetic Rowing Machines

Magnetic rowing machines are smooth and quiet. Resistance is created by a magnetic break system that slows the flywheel thus promoting a higher work output. These magnets are located inside the flywheel. Unlike air resistance rowers, the resistance level is set prior to starting a workout rather than being determined by work output. Users simply adjust the resistance level, take a seat, grab the handle and start rowing.

Water Resistance Rowers

Water resistance rowers best simulate actually being out on the water. Not only is the water element present but so is the relaxing sound. The enclosed water tank on this type of machine houses paddles and when the user pulls on the handle, the paddles move which moves the water inside the tank.  The water and paddles create natural resistance so the harder and faster the user pulls, the greater the level of resistance. Although they are not very portable, water rowers are exceptionally built. They are constructed of wood, often sourced sustainably, are very quiet (aside from the gentle noise of the water) and offers a lot of workout variety since resistance is determined by work output.

Piston Resistance Machines

Piston rowers are the affordable and more compact type of rowing machine. Hydraulic pistons connected to separate handlebars with attached cylinders provide resistance that can be manually adjusted by the user, although some do not offer variable resistance. As the user rows and pulls back on the handles, air builds in the cylinders to create resistance. Due to their portability and compactness, most models have a fixed seat and limited range of motion making workouts upper body specific. Depending on specific needs, this may be a fair trade since most piston resistance rowing machines can easily fold for convenient storage.

How to Use a Rowing Machine

Everyone can benefit from knowing how to properly use a rowing machine. Knowledge is the only way to reap the benefits without risking injury. Operating a rowing machine is pretty straightforward. It is a manual machine that gives the user complete control but that amount of control requires that the user knows what he or she is doing. The way to do that is perfecting form and technique.

The Basics: Step by Step

Those who have never used a rowing machine might look at one and say, “Ok, what’s next?” The first thing you want to do, aside from adjusting the resistance, is sit on the seat with your body facing the resistance mechanism located at the front. Once you are comfortable, place your feet on the foot pads and strap them in (most rowing machines have straps). When strapping your feet in, make sure that the strap sits across your foot bed. As for the tightness of the strap, you want it tight enough to secure your feet in place but not so tight that it cuts off circulation.

Next is the catch. This is when you grab hold of the handlebar. To do this, bring your knees up and slightly bend your torso towards your legs as you reach and grasp the handlebar. During the catch be mindful of the alignment of your spine. After grabbing the handlebar, start rowing by using the legs to push off the footplate (this is the drive). Straighten the legs and engage the core as you pull the bar towards your chest which will also engage the arm muscles. Once the handlebar lightly grazes the chest, you want to keep the shoulder blades together as you finish the movement and allow the handle to retract as you bend the knees to glide the seat forward. After the rowing motion is complete, return to the catch and repeat. This is also known as the recovery phase. The only difference is not having to grab hold of the handle.

What Not To Do

Don’t Neglect the Legs

Many get on a rowing machine and solely work their arms when in fact 60 percent of the work done on a rower should be from the legs. To use the machine properly, users much push with the legs, pull with the arms and use the core for stabilization.

Don’t Hunch

As previously said, posture is crucial in preventing strain and injury on a rowing machine. Users should keep their spine straight. You always want to avoid rounding your back.

Don’t Rush

Rushing will only compromise form. Before you know it the seat of the machine will be hitting the heels of your feet and your upper body will be awkwardly jerked around as a result.

Don’t Mess with the Order

To reap the full body benefits of rowing, don’t mess with the order. Push with the legs, engage your core, start to lean back and pull with the arms. It is that simple.

Don’t Set the Resistance Too High Too Quickly

Start low and increase resistance gradually so you can perfect your form and technique.

Benefits of Rowing Machines

Rowing machines offer an excellent full body workout that is easy on the knees. The hamstrings get stronger with every push, the core is engaged as you stroke and the arms are put to work with each pull. The best part is the fact that rowing delivers all this with little impact on the joints. Every motion (when done right) is smooth yet challenging. The full body benefits alone are enough to encourage everyone to start rowing but they don’t stop there. Below are the benefits of using a rowing machine.

Ease

To row the right way all you have to remember is catch, drive, finish and recover. Using a rowing machine is very easy and anybody can do it. Fitness level does not matter. All users have to do is sit on the machine, get used to the flow of the rowing motion and complete the workout. It is really that simple.

Delivers Heart Pumping Cardio Exercise

Rowing is an endurance workout that strengthens the heart by improving heart function. With every stroke, heart rate increases, the body is working harder, that organ is becoming stronger and eventually the body adapts to performing at a more advanced level. To give you a better understanding, cardiovascular exercise strengthens the heart by keeping the arteries open. While rowing, arteries expand and contract more which increases blood flow along with elasticity. In addition to benefiting the heart, the cardio delivered by rowing machines improves the respiratory system by increasing lung capacity. If cardiovascular exercise is what you’re after, keep resistance low and up the speed without compromising technique.

Weight loss

Rowing machines deliver a great cardiovascular workout and builds lean muscle mass so of course it helps with weight loss. Rowing significantly increases a person’s calorie burn since the entire body is engaged, multiple muscle groups are engaged and heart rate is increased considerably. Remember, you have to burn more calories than you consume to lose the pounds.

Muscle Mass

If you are after muscle mass, rowing can help. Just increase the resistance to build lean mass. Almost every muscle in the body is put to work with rowing. The legs, core and arms have been mentioned but rowing also assists in developing the quads, glutes, shoulders, back and the abdominal muscles. With a challenging resistance level, rowing can be compared to weight training with cardio thrown into the mix. Who wouldn’t want to benefit from that? The presence of lean muscle increases resting metabolism meaning the body burns additional calories at rest. Yes, you can burn calories doing absolutely nothing.

Stress/Tension Relief

If overcome by stress, you had a tough day at work or just need to blow off some steam, row the stress and tension away. Rowing does this by triggering the pituitary gland, a small structure located at the base of the brain, to release endorphins. Once released into the body, these hormones boost mood and make you feel better physiologically. Endorphins are the body’s natural painkillers after all.

Tips for Buying a Rowing Machine

Having a rowing machine available for home use is a great way to get or stay in shape. All you have to do is find the right one for you. To do that, consider your needs as well as your fitness goals and the amount of space you’re working with. In addition to the mentioned considerations, it is important to go in as an educated shopper to make a smart purchase. Here are a few tips for buying a rowing machine.

Set a Budget

It is obvious why this is first on the list. When you want to buy a rowing machine, you can only spend as much as your budget allows. When setting this budget, keep in mind that it’s better to spend a little more for a quality product made with durable materials than go with an inexpensive machine that isn’t going to last very long. In the end, a higher budget will save a lot of money. As for price range, low end models range from $200 to $400 while some of the best on the market can be anywhere from $800 to $2,500.

What Type Do You Want?

After setting a budget, consider the type of rowing machine you want. As you know, the type of resistance is the most distinguishable characteristic of rowing machines. Air resistance machines use a fan and blade to give users control over the resistance level with speed and power, magnetic ergometers feature a magnetic break system while water rowing machines have a water and paddle tank which produce a very realistic user experience and piston resistance rowing machines use hydraulic pistons attached to cylinders to increase or decrease resistance level. All are more than capable of delivering an excellent workout and are available at a variety of price points.

Consider Your Space

It is highly recommended that you measure the space you have available so you can compare it to the dimensions of the models being considered. Rowing machines are longer than other exercise machines but those with limited space do have the option of a foldable, easy to store rower.

Think About the User or Users

If you have long legs or simply want a machine that people of different heights can use, look for machines with seat rails of an adequate length. Those with a need for more length can rule out compact rowing machines.

Check It Out In Person

A rowing machine is not something you want to buy online. Even if you make the actual purchase online, go check it out in person first. When it is in front of you, look at the materials. In addition to assessing durability and overall quality of construction, make sure the handlebar has good grip, ensure that the seat glides smoothly and try it out. You have to like it before you buy it.

Watch Out for Warranties

Any rowing machine should come with a minimum 1-year warranty but higher end models offer 2-3 years. Warranties are important because they cover parts and labor if a maintenance issue arises.

Rowing Machine Workouts

Rowing machines will add a lot of variety to your fitness plan. With an ergometer you can improve your cardiovascular fitness, build muscle, burn fat and much more. To take advantage of all that these amazing machines have to offer, you need a few workouts to try. Below you will find one high intensity rowing workout, one that focuses on muscle and the third is all about endurance building and stress relief.

HIIT Rowing Workout

A rowing machine makes it easy to get a great cardio workout that promotes heart health, boosts lung function and assists in weight loss. A great way to reap these benefits quickly is high intensity interval training. Below is an amazing workout that will get you towards your goals in half the time.

The Workout

Total Duration: 15 minutes* Complete the following circuit 3-8 times depending on your physical fitness level.

• Warm up – 3 minutes at a comfortable pace
• Row – 1 minute at 25-30 strokes per minute with RPE at 8-9
• Recover – 1 minute with RPE at 2-3
• Row – 1 minute at 25-30 strokes per minute with RPE at 8-9
• Rest – 30 seconds
• Recover –  1 minute with RPE at 2-3
• Row – 1 minute at 25-30 strokes per minute with RPE at 8-9
• Rest – 30 seconds
• Row – 1 minute at 25-30 strokes per minute with RPE at 8-9
• Cool down – 5 minutes

Muscle Building Rowing Workout

People hear rowing machine workout and think they solely have to use the rower. They allow users to build lean muscle mass but to really confuse your muscles and achieve the mass you want, consider mixing rowing with other muscle building exercises. For this workout you row then get off of the machine to perform both body weight and weighted moves, return to the machine and repeat.

You will need:

• Rowing machine
• Exercise mat
• Set of dumbbells

The Workout

Total Duration: 20 minutes

• Warm up – 5 minutes at 20 strokes per minute with RPE at 4
• Row – 2 minutes at 25-30 strokes per minute with RPE at 8
• Jump Squats – 1 minute with RPE at 5-6
• Row – 2 minutes at 25-30 strokes per minute with RPE at 8
• Weighted Russian Twist (hold one dumbbell) – 1 minute with RPE at 5-6
• Row – 1 minute at 25-40 strokes per minute with RPE at 8-9
• Bicep Curls – 2 minutes with RPE at 5-6
• Rest – 30 seconds
• Plank – Hold for 30 seconds
• Cool down – 5 minutes

The Stress Reliever

If you are looking to blow off some steam and increase your endurance, try this workout. It is intense and will dramatically increase your performance over time. With this workout you are going to cover 1000 meters after a nice warm up. A cool down will follow and then you’re done! Check it out.

You will need: Rowing machine

The Stress Reliever

If you are looking to blow off some steam and increase your endurance, try this workout. It is intense and will dramatically increase your performance over time. With this workout you are going to cover 1000 meters after a nice warm up. A cool down will follow and then you’re done! Check it out.

You will need: Rowing machine

The Workout

Total Duration: varies

• Warm up – 5-10 minutes with RPE at 4
• Row – 1000 meters at 24-28 strokes per minute at 4-6 RPEOnce your body adjusts to this workout, up the intensity and /or the distance. If looking for something more advanced, give this one a try:
• Warm up – 5-10 minutes with RPE at 4
• Row – 1000 meters at 24-28 strokes per minute at 4-6 RPE
• Recover – 5 minutes with RPE at 2-3
• Row – 1000 meters at 24-28 strokes per minute at 4-6 RPE
• Recover – 5 minutes with RPE at 2-3
• Row – 1000 meters at 24-28 strokes per minute with 4-6 RPE
• Cool down – 5-10 minutes with RPE at 4

Every home gym needs a weight bench. Strength training is one of the most common types of training done by fitness enthusiasts. Building muscle burns fat and has transformative effects on the physique. In order to target specific muscle groups and perform certain lifts like the bench press and dumbbell flys, a bench is needed. A weight bench is a main component of any weight lifting set. It is a 3 foot long board that a lifter lays or sits on in order to perform various weight lifting exercises. The exercises done on a weight bench often involve a barbell or a set of dumbbells. Its primary purpose is to make lifting free weights safer and offer support for the lifter in order to encourage proper form and technique.

Weight benches come in many forms. The ones present in home gyms are usually more basic. A basic bench is sturdy and offers the support needed when lifting heavy. The construction of a weight bench includes a strong metal base and an upholstered bench. Many models can be adjusted to incline, decline and lay parallel to the floor. Although true, weight benches are also available in a fixed position. The fixed positions available are fixed horizontal, incline and decline while other weight benches have only one adjustable portion. Those wanting a weight bench in their home gym have many options to choose from. The bench can be purchased alone but are also available with other workout equipment attached like bench extensions, leg curl attachment and a barbell stand. Many weight benches equipped with a barbell stand even have a safety feature to eliminate the need for a spotter.

Obviously there are several options to choose from but there are four basic types of benches. The four main types are the flat bench, adjustable bench, multipurpose bench and the ab bench. A flat bench is the most basic weight bench. It is best used for the bench press, curls and dips. Adjustable benches can incline and/or decline while multipurpose benches are adjustable and come equipped for a vast number of attachments. Lastly, abdominal weight benches are designed to support ab specific lifts and feature foot rollers. No matter what type of weight bench is chosen, always select one made with high quality materials. A bench will change the way you lift at home and help build muscle by targeting major muscle groups to maximize gains.

Benefits of a Weight Bench

You can do a lot with a weight bench. Users can strengthen the arms, build the chest, work those hard to reach back muscles, get super strong abdominals, well developed legs and more. Better yet, benches are a great way to add variety to your weight training routine. Isolations promote progress. Aside from getting you closer to your goals, weight benches are available at a variety of price points and come in many styles meaning it’s quite easy to find one that suits your needs as well as your budget. The above are all reasons to run out and buy a weight bench but let’s go over some of the other benefits.

Ease of Use

There is nothing difficult about using a weight bench. Anyone at any fitness level can use one. The lifter just adjusts and sits/lies down on the bench while keeping their feet flat and uses the bench to support the body during each lift. It is that simple.

It Supports Heavy Lifts

A weight bench is able to support light to heavy lifts with ease. With heavy lifts the lifter needs balance and stability which is exactly what weight benches provide. They will not buckle or tip under the pressure which allows you to focus solely on the lift.

Muscle Confusion

Weight benches, more specifically adjustable, multi-purpose and abdominal weight benches help lifters confuse muscles by targeting them at a variety of angles. To create microscopic tears in the muscle fibers and continually encourage the muscles to become bigger, stronger and more resilient, you have to change up your routine. Working muscles the same way training session after training session will cause you to plateau since the body adjusts to a routine after about 2 weeks. Experimenting with incline or decline provides that much-needed confusion and makes it easy to change up your routine.

Helps Target Those Hard to Reach Muscles

Performing lifts in a seated, reclined or completely horizontal position targets those hard to reach muscles since either the upper, middle or lower portion of the body is isolated. When a lift relies solely on the upper body and cannot depend on the lower body to bear some of the weight (or vice versa), more muscle fibers in the target area are activated with every repetition.

Encourages Proper Form and Technique

Using a weight bench encourages proper form and technique by taking care of the basic principles of proper lifting. Positioning the body snugly against the bench keeps the back straight and the spine in a neutral position and also prevents users from arching their back (arching can result in back pain, strain or injury). Weight benches even teach users how to fully engage the muscles being targeted and how to follow through on the entire concentric and eccentric phase of each lift.

Saves Space

A weight bench, no matter what type, is very compact. This piece of equipment can add so much variety to your routine without taking up space. Many even fold for easy storage. The best part is, several benches have a rack for dumbbell storage.

Types of Weight Benches

There are a variety of weight benches on the market. Manufacturers are always coming up with something new, tweaking basic designs and improving users’ workout experience in the process. There are many weight benches to choose from but all of them are one of the four basic types. These types include flat weight benches, adjustable benches, multi-purpose weight benches and abdominal weight benches. Each of the four types have their advantages, add variety to one’s workout routine, are convenient and really easy to use. Continue below to learn more about weight benches and what they can do for you.

Flat Weight Bench

The flat weight bench is the most common type of weight bench. Users have the option to sit upright on the bench or lie down to perform various lifts using a barbell, dumbbell(s) or kettlebell(s). Although common, flat weight benches are quite limited. They do not allot any room for attachments but some lifters do not have a need for the additional option. Flat benches may not provide many options to users but they are well built and comfortable thanks to the use of sturdy and very durable materials.

Adjustable Weight Bench

Adjustable weight benches provide users with more options. They are able to lie flat, incline and some even decline which means muscle groups are targeted more effectively. There are many adjustable benches on the market but all of them allow users to create various positions to suit exercises in their workout plan. Some even have incline degrees that correspond to particular exercises. Adjustable benches come in numerous styles and variations and several come with an attachment or two. This may include but is not limited to preacher curl or leg lift attachments.

Multi-Purpose Weight Bench

Multi-purpose weight benches are designed to accommodate a number of attachments to provide workout variety. Their design also offers convenience. The variety this type of weight bench delivers directly translates to full body training since multi-purpose benches are able to support a full body strength training routine. Users can easily target and/or isolate a specific muscle group ranging from the upper arms to the legs. Multi-purpose benches lie flat, incline and in some cases, decline. This is very convenient for users since they can use one bench during training instead of having to switch between different benches to perform various workouts in their routine.

Abdominal Weight Bench

As you may have guessed, abdominal weight benches are all about training the abdominal muscles. They are able to support a number of abdominal exercises including hip and leg raises. Abdominal weight benches can support such moves due to their design and the presence of often padded foot rollers at the end of the bench. This type of weight bench is available in flat and adjustable designs, are quite sturdy and are able to provide users with a very comfortable workout experience. As a plus, they improve efficiency by providing the body with the support needed to properly perform exercises.

How to Use a Weight Bench

As you know, a weight bench has one purpose and that is lifting. It shouldn’t be used for steps up or any other activity besides lifting. It can tip over, you can injure yourself and there is really no reason to use the bench for anything other than its sole purpose. Even though it shouldn’t be used for anything else, there are so many exercises suited for a weight bench. The only thing you need to know is how to use the bench properly to increase efficiency. Here’s how to correctly use a weight bench.

Adjust, Adjust, Adjust

If you have a flat bench, you do not have to worry about adjusting the angle of the bench since flat weight benches do not have the option. For the other types of weight benches (adjustable, multi-purpose and abdominal) you always want to experiment with the angles prior to starting your workout. Depending on the exercise you would like to perform you either want to incline or decline the bench. Please note that incline will target the upper chest (or other area of the body) while decline focuses on the lower. Make your adjustments, do a trial set and adjust again if needed.

Keep Your Feet Flat

During almost every lift, well every lift that engages the upper body, always keep your feet flat on either the floor or the bench. You never want to have your feet in the air because it compromises stability. Lifting requires as much stability as possible. Controlling the weight is completely up to your muscles and doing that without anchoring the body first is tough. Having your feet firmly planted is also more comfortable. If using an abdominal weight bench or a lower body attachment that may require users to elevate their feet, stabilize with your core.

Always Use the Bench for Support

Now it is time to actually lift something. No matter what lift you are performing, use the weight bench for support. The body must sit snugly against the bench. This will encourage better form and prevent you from arching your back in an attempt to gain momentum to perform a lift. From there you can proceed with the selected exercise making sure to maintain proper form. During the concentric phase of the lift use the bench to support the body as you use your muscles to complete this phase and slowly transition into the eccentric or lowering phase of the lift to activate more muscle fibers and repeat until your set is complete.Using any type of weight bench is a cinch. The key to correct use is using the bench as intended. It is there for support, stability and comfort in addition to promoting good form and technique. All you have to do is adjust it, keep your feet flat and use the bench to support your body during every lift. In addition to what was just mentioned, remember to always give the bench a once over before use to make sure nothing is loose or out of place.

Tips for Buying a Weight Bench

A weight bench is one of the easiest pieces of gym equipment to shop for. Unlike treadmills, elliptical trainers and rowers, this purchase is hard to mess up. You want to look for quality, stability and any other additional capabilities you might find useful. For those of you considering buying a bench of your own, check out the tips for buying one below.

Consider Your Current and Future Goals

Before buying a weight bench, take a moment to consider both your current and future goals. There is no point buying a basic flat bench if you see your routine evolving in a few months or so. Really think about what you want from your weight training program.

Decide on A Type

After you have taken the time to consider your goals, decide on the type of weight bench you want. Remember that the four main types are flat weight benches, adjustable benches, multi-purpose and abdominal benches. Flat benches are basic but more than capable of suiting one’s weight training needs while adjustable and multi-purpose ones offer incline options as well as attachments and abdominal benches do a great job at targeting the abs. Along with deciding on a type, think about whether you want one that folds for convenient storage.

Research

A simple online search can show you all of the choices available and help you make a decision. Once there are a few benches you are interested in, you can research further by checking out customer reviews, reading full descriptions of several benches, learning more about the manufacturer and comparing the prices of different benches from various retailers.

Check for a Strong, Sturdy Foundation

At this point you probably have a handful of weight benches you’re thinking about buying. The best way to finalize your decision is making sure it has all the must haves like a strong, sturdy foundation. A weight bench lacking this is utterly useless and using one of such poor quality can result in an injury.

Consider Your Comfort

In addition to a strong, sturdy foundation put comfort into consideration. The weight bench you decide to buy should be firm yet comfortable. Look for benches with adequate, high quality padding that won’t flatten considerably with heavy use.

Try It Out

You can try out a weight bench or any other piece of gym equipment at most retailers and specialty fitness stores. Go in, give them a try and check for the must haves mentioned above including stability and, of course, a comfortable seat. When trying out the weight bench, make sure to use it as you would at home. Wear comfortable clothes on your trip to the store so you can do a few test lifts.

Complete the Purchase

Once you have decided on a weight bench, complete your purchase. Weight benches can be purchased online, at a trusted retailer or a specialty fitness store. When it comes to weight benches, one high quality bench isn’t better than the other. They are lightweight, assembly is pretty straightforward and all require very little if any maintenance.

Weight Bench Workouts

Weight bench workouts are awesome. They’re intense and using a bench is a very effective way to weight train. Aside from getting a weight bench, all you have to do is select the right amount of weight to lift. Whether you are using a barbell, dumbbell(s) or kettlebell(s), a trial and error period is required. This period is intended to help you select a weight that is challenging but manageable. Once you have found that weight, try the workouts below.

The Upper Body Builder

This workout is sure to kill the upper body resulting in bigger, stronger muscles. It is definitely a challenge but you are going to love it, especially when you start seeing progress. This workout targets the triceps, biceps, forearms, the chest, shoulders and upper back.

You will need: Flat weight bench and Set of dumbbells

The Workout

* A 5-10 minute warm up and cool down period is recommended. Don’t forget to stretch after your warmup to get those muscles nice and pliable.

Dumbbell bench press – 5 sets of 5-7 reps with 30 second rests between sets

Rest – 30 seconds

Kneeling one arm row – 3 sets of 10 reps per side with 30 second rests between sets

Rest – 1 minute

Lying flies – 5 sets of 10 reps with 30 second rests between sets

Rest – 1 minute

Lying tricep extensions – 5 sets of 5 reps with 30 second rests between sets

Rest – 30 seconds

Tricep kickbacks – 5 sets of 5 reps with 30 second rests between sets

The Six Pack Session

You will need:  Abdominal bench

The Workout

Warm up and stretch – 10 minutes

Leg raises – 5 sets of 10 reps with 30 second rests between sets

Sit ups – 3 sets of 5-7 reps with 30 second rests between sets

Rest – 1 minute

Crunches (doing them on a declined weight bench is much more effective than the traditional crunch) – 3 sets of 10 reps with 30 second rests between sets

Hip Raises – 5 sets of 8-10 reps with 30 second rests between sets

Cool down – 5 minutes

The Full Body Bout

The full body bout will get your entire body in shape. This workout focuses on the arms, chest, legs and abs.

You will need: 1 multi-purpose bench with preacher curl and leg roller attachments, Set of dumbbells or a barbell and spotter

The Workout

Preacher curls – 3 sets of 5 reps with 30 second rests between sets

75-degree incline dumbbell/ barbell press – 5 sets of 5-7 reps with 30 second rests between sets

Rest – 1 minute

Lying hamstring curls – 3 sets of 8-10 reps with 30 second rests between sets

Lying leg raises (bench should be flat) – 5 sets of 10 reps with 30 second rests between sets

Leg extensions – 5 sets of 10 reps with 30 second rests between sets

Crunches – 3 sets of 10 reps with 30 second rests between sets

Hip raises – 5 sets of 10 reps with 30 second rests between sets

Rest – 1 minute

Dumbbell bench press – 3 sets of 10 reps with 30 second rests between sets

A treadmill is an indoor exercise machine used for cardiovascular exercise and lower body toning. The user has the option to walk, jog or run in place. A person stands on the circular belt that loops around the base and performs his/her desired exercise. This machine is often found in fitness and sports clubs but they are also available for home gyms. A treadmill is a valuable piece of equipment to own and provides an alternative to walking, jogging or running outdoors. Long distance cardio can be done rain or shine with a treadmill.

There are two types of treadmills available. The first type is electric. Electric treadmills are commonly used. They are powered by electricity. When in operation, the motor operates the circular belt present under the runner’s feet. There are varying speeds offered with electric models that can be increased or decreased with the speed settings located on the control console. Electric treadmills often come with features ranging from the ability to create individualized fitness programs to progress tracking. Manual treadmills are more lightweight than motorized models and are powered solely by the user. The circular belt moves as the runner moves so there are no speed settings to choose from. A console is present at the front of the machine. The console often houses a monitor to track distance, duration and calories burned. A rail is also present for safety. Additional features may include an adjustable incline or a more advanced front console. Both are good options and deliver an amazing workout. The type selected depends on individual needs. When shopping for a treadmill make sure to consider personal goals, ease of use, maintenance and safety features. Lastly, always try the equipment.

There are several reasons to invest in a home treadmill. For starters, owning one is a huge time saver. Having a treadmill at home also saves money. Most purchase a gym membership to have access to the machines. Having one at home eliminates this need which means no monthly fees. Another reason to have a treadmill in a home gym is the ease of use. All a person has to do is walk or run. No special skill is required but the results are transformative. Treadmills are very effective at burning calories, assisting in weight loss and improving cardiovascular conditioning. Having one at home will greatly assist in achieving fitness goals and make exercise easy and convenient.

Benefits

Treadmills are incredible machines. They’re fairly easy to use, are available at a wide variety of price points and deliver an impactful workout time after time. Treadmills also help keep the body in shape, encourage progress and will improve one’s overall health with regular use. These reasons are enough to get anyone on a treadmill but if you need more convincing, here are 5 treadmill benefits.

Offers a Controlled Workout Experience

Treadmills offer a controlled workout experience making them ideal for those who prefer not to or are not ready to negotiate sidewalks, curbs, people or more challenging terrain. The primary goal when running on a treadmill is doing so to the best of your ability while maintaining a steady pace. Your feet are going to make contact with the belt and nothing else so your chance of tripping is significantly reduced. The controlled experience makes users feel safe.

Treadmills Are Convenient

The main reason people use treadmills is convenience. It is always there and you are not required to go outdoors. Whether you have a busy schedule, the weather is dreadful or you just don’t have time to go out for a run, there is no excuse not to exercise when you have a treadmill. These are the reasons why treadmills are an excellent addition to a home gym.

They Work for Everyone

Anyone can use a treadmill and customizing user experience is easy. Although it depends on the model and the features included, users can design programs to their liking, set their desired pace, decide the duration of the warm up period, cool down period, overall workout duration, incline and more.

Ignites Calorie Burn

Running is great exercise that burns a lot of calories and that calorie burn increases when users integrate short, high intensity intervals. That calorie burn makes treadmills ideal for weight management/weight loss. To get the most out of all that they have to offer, keep your eye on the prize; progress. One way to continually improve is increasing the intensity of your sessions every 3-5 runs. This boosts performance by causing the body to burn more calories and encourages the afterburn effect which causes the body to burn additional calories once a workout is complete. Using a treadmill with an incline also encourages additional calorie burn post workout since muscles are targeted. When you run at an incline, the glutes are put to work, legs get stronger and the core is activated.

Improves Speed

A main objective of regular treadmill exercise is improving speed and treadmills do just that. Speed is significant from a performance standpoint (everyone wants to be better) but an increase in performance directly impacts your cardiovascular health. With every run the arteries open up, blood flow to the heart increases and that vital muscular organ gets stronger and stronger. Like all cardiovascular exercise, lung function is also improved. As you run and develop that out of breath feeling, the body asks for more oxygen. With regular training, lung capacity increases to satisfy the body’s increased demand.

Types of Treadmills

Treadmills are popular for good reason. They allow users to walk, jog and run rain or shine. Treadmills can be used by anyone and always deliver a great cardiovascular workout. That simplicity and ease carries over to the types of treadmills available. Treadmills come in three types which are manual treadmills, motorized treadmills and hybrids. Continue below for the lowdown on all three types.

Manual Treadmills

Manual treadmills are solely operated by the user. Although the design does vary by the manufacturer, all manual treadmills feature a tread belt fixed onto a roller system. Users stand on the belt and use force from the feet and legs to move the belt. As the user moves, the belt rotates around the deck of the treadmill. Like all types, there is the option to walk, jog or run. Pace is solely determined by work output and electricity is not required. In addition to the frame, deck, belt and rollers, manual models house a display console. For manual models, consoles tend to be limited. The display console often tracks heart rate, counts the number of calories burned and the distance covered. The manual treadmill is the most basic type and is the most cost effective.

Motorized Treadmills

Motorized models are operated by electricity. Unlike manual treadmills, the belt on motorized treadmills are driven by an electric motor. To operate, the user selects a speed setting by using the control console and then begins their workout. Rather than setting the speed by controlling the belt manually, users have to keep up with the motor in order to maintain a steady pace and stay on the machine. Aside from the basic frame, deck, belt, motor, rollers and control console, many motorized models come with advanced features ranging from preset programs and in some cases, an incline feature to increase workout intensity. Motorized models are the most popular type of treadmill for both home users and gym goers alike.

Hybrid Treadmills

Hybrid treadmills allow you to get the best of two worlds in one awesome machine. There are many hybrids out there but all are either a treadmill and elliptical or a treadmill/stair climber combo. The primary purpose of hybrids is offering a more vigorous workout. This is done by mixing up the way the body moves. Due to the fact that hybrids are literally two machines in one, the structure and design is more complex. Quite often, hybrid treadmills have dual tracks that move over treadles (long pedals) and these treadles incline so the machine can be used as a treadmill as well as an elliptical/stepper. This is all powered by an electric motor that is operated via the control console.

All three types of treadmills offer their own unique user experience and are great additions to any home gym. Treadmills, no matter what type, gets the heart pumping, engages muscles (especially those in the lower body) and improves endurance. The movement is all the same but the specifications, capabilities and features differ.

How to Use a Treadmill

You probably hear treadmill and think, “I know how to use one”. Of course you do. All users have to do is stand on the machine and run, right? The thing is, there is a right way and a wrong way to use a treadmill. Knowing the proper way will benefit your training tremendously and protect from exercise related injury.

Step by Step Instructions

1.      Straddle

No matter what type of elliptical you’re using, you don’t want to get right on the machine. Instead, straddle the treadmill with your feet by placing them on either side of the belt. Consider this your starting position.

2.      Start Walking

If using a manual machine, simply place feet on the belt and start walking before picking up the pace. For motorized models, you want to get the treadmill going at a very slow pace. Get a feel for the machine, get comfortable and then begin to gradually increase the speed. Users that have not used a motorized treadmill or have not used one in a while should walk for 10-15 minutes before jogging or running.

3.      Focus

As you speed things up, be sure to stay focused. Rather than getting distracted by your surroundings, pay attention to your body. Keep the core engaged, keep knees in line, keep strides short, maintain quick strides and make sure you are pushing up and off the belt.

4.      Slow It Down

Once you are ready to end your treadmill session, never jump off of the machine or stop it abruptly. Doing so may cause you to lose your balance which can result in a fall. Whether you are using a manual or motorized model, always slow down prior to getting off.

5.      Hold On and Get Off

As you are getting ready to get off of the machine, be sure to hold on to the handrails before you step on the rubber strips (located on each side of the belt) one foot at a time.

What to Avoid

Your Phone

Just think ouch. You will be amazed at the number of people who have injured themselves on a treadmill because they were distracted by their phone. Treadmill time is not the time to text, talk, snap a selfie or surf the web. Users must focus on the task at hand. It is better to be safe than injured.

The Wrong Shoes

Function matters when running on a treadmill. Choose a pair of running shoes with extra padding in the soles. You need extra padding to protect the heels. Since both feet strike the deck repeatedly, you need that additional protection.

Hunching

People often do this because they are looking at their feet as they run or jog. You want to avoid doing both of these things because they can cause you to lose your balance. The goal is remaining centered and upright.

Out of Control Arms

When you run, keep your arms under control. They should be at your sides (when walking) or bent at a 90-degree angle. Keeping them under control preserves energy which will help you run longer and achieve higher speeds.

Tips for Buying a Treadmill

As you know, a treadmill isn’t a purchase you just want to take a chance on and return if you don’t like it. Of course you can return a treadmill but returning such a large machine is work. When purchasing a treadmill, get the right one the first time, set up the machine in your home gym and enjoy.  Here are some helpful tips for buying a treadmill.

Pick a Type

Each treadmill type has its pros and cons. Manual models are compact, lightweight and affordable (they usually cost no more than $300) but lack features and motorized treadmills often come with all the bells and whistles. Not only is the belt on motorized treadmills moved by a powerful motor but the control console at the front of the machine allows users to track their progress, increase speed, decrease speed and on many models, adjust the incline without having to get off of the machine. These additional features and capabilities do come with a more expensive price tag. Motorized treadmills can range anywhere from $800 to $5,000. Keep in mind that motorized treadmills under $1,200 usually have fewer features. Lastly, hybrids, the most expensive type, have it all. They house powerful motors, impressive features and are two machines in one! After assessing your needs, decide which type is right for you.

Be Prepared to Invest a Little

Whether you decide on a manual treadmill or one with a motor, be prepared to invest. Good treadmills do cost more because of the quality. Better materials are used, more features are included, they have better specs and pricier models really keep the user in mind. Think about it this way, buying a treadmill is investing in your commitment to a fit and healthy lifestyle. Isn’t that worth a little more money?

Location, Location, Location

Where you buy your treadmill does matter. Most turn to the internet and the web is great for researching but buying a treadmill from an authorized specialty fitness retailer is highly recommended. The main reason for this is the service they provide. Customers have the benefit of dealing with a more educated staff as well as access to higher quality equipment. On top of that, buying from a specialty fitness retailer gives you the option of having the treadmill assembled for you. There is also a place to come back to for support after the sale is finalized.

Try It

Never buy before you try.  As said, a treadmill is an investment and you never want to invest in something that you have not tried out first. When you plan to go check out the machine, don’t just expect to get on and walk for a minute. Instead, actually put on your running shoes and wear comfortable clothes so you can walk, transition to a jog and then run.

Check the Controls

When trying out the machine, don’t just focus on the construction, shock absorption and how the belt moves. Pay attention to the controls as well. Controls are extremely important since they control the machine. They must be easy to use, displayed well and easily accessible.

Treadmill Workouts

A treadmill will add a lot of variation to your fitness plan. Rather than getting on and running for an hour, take a different approach and create workouts that you actually look forward to doing. Need a few ideas? Three are waiting for you below.

The Starter

This starter workout will get you in the swing of things. It isn’t too challenging but will certainly burn calories and better yet, get you used to working out on a treadmill. This starter should be done on a treadmill with an adjustable incline but can also be done on a model that does not have this feature. In this case, simply increase your work output to achieve a similar intensity.

You will need:

• Treadmill with adjustable incline

The Workout

Total Duration: 20 minutes

Warm up – Walk for 5 minutes, no incline

Jog – 1 minute, no incline

Run – 3 minutes at 60-70% of your max heart rate (MHR) with 5% incline

Jog – 1 minute with 5% incline

Walk – 3 minutes with 8% incline

Run – 2 minutes at 60-70% of your max heart rate with 5% incline

Cool down – Walk for 5 minutes, no incline

The Boredom Eliminator

If your treadmill routine needs some excitement, this is the workout for you. It combines treadmill work with resistance training and some high intensity interval training so there is never a dull moment. You get to spend time on the treadmill, get off, perform some other moves and then return rather than spending 30 minutes or more doing the same thing.

You will need:

• Treadmill
• Kettlebell (use any weight you feel comfortable with)
• Exercise mat

The Workout

Total Duration: 35 minutes

*Repeat the following twice. Take a 5-minute rest before starting the second circuit.

Warm up – Walk 5 minutes then jog 5 minutes

Run – 1 minute at 75-85% max heart rate (MHR)

Plank – 30 seconds

Run – 60 seconds at 60-70% MHR

Kettlebell Swings – 30 seconds

Single Arm Kettlebell Press –30 seconds, right side

Run – 1 minute at 80-85% max heart rate (MHR)

Single Arm Kettlebell Press – 30 seconds, left side

The Exhauster

The exhauster is just the workout needed to push you past your limits. It is going to increase your endurance, speed and burn fat to get you closer to achieving the body you want. This workout is great for those trying to get shredded (body fat percentage must decrease to show off mass) and those that just want to take their cardio to the next level. It’s fast paced, high energy and really shows what your body is capable of.

You will need:

• Treadmill with adjustable incline

The Workout

Total Duration: 15 minutes

Warm up –Jog for 5 minutes

Run – at 5-6 miles per hour (mph) for 30 seconds with 15% incline

Rest – 30 seconds

*Repeat 2 times

Run – at 8 mph for 30 seconds with 9% incline

Rest– 30 seconds

*Repeat 3 times

Run – at 10 mph for 30 seconds with 6% incline

Rest – 30 seconds

*Repeat 2 times

Run – at 6 mph for 30 seconds with 12% incline

Rest – 30 seconds

*Repeat 3 times