For athletes wanting a low-impact cardio machine for their home gym, the best ellipticals can deliver with calorie-burning workouts that can be less taxing on your joints than, say, running on a treadmill or practicing high-intensity plyometrics. (1) Of course, not everyone has the space available to house these rather large pieces of fitness equipment. The best ellipticals for small spaces can support your low-impact training needs while keeping dimensions more approachable and compact.

Naturally, finding an ideal elliptical for tighter training quarters involves more than the product dimensions alone. You’ll also need to account for your machine’s stride length, weight capacity, and available programming. To help guide you through the purchasing process, we’ve gotten hands-on with over 20 top-performing silhouettes and consulted with our in-house team of experts to compile this round-up of our favorite ellipticals for small spaces on the market today.

The 6 Best Ellipticals for Small Spaces in 2024

Best Elliptical for Small Spaces Overall: ProForm Pro HIIT H14

Best Adjustable Elliptical for Small Spaces: NordicTrack FS10i

Best Budget Elliptical for Small Spaces: Sunny Health & Fitness SF-E3911

Best Elliptical for Small Spaces for HIIT Workouts: Yosuda E9 Cardio Climber Stepping Elliptical Machine

Best Foldable Elliptical for Small Spaces: Sunny Health & Fitness SF-E902SMART

Best Elliptical for Small Spaces for Streaming: BowFlex Max Total 16

How We Tested and Chose the Best Ellipticals for Small Spaces

The BarBend team is made up of competitive athletes, certified personal trainers, and lifelong fitness enthusiasts. To make our list of the best ellipticals for small spaces, we got hands-on with 23 different equipment silhouettes from top brands, using a multi-point methodology to rate each profile on a scale of 1 (lowest) to 5 (highest) to determine our top picks. Below are some of the categories and components we looked at to make our list.

For further information on how we trial and test the products chosen for this guide and more, be sure to read the BarBend Equipment Testing Methodology page.

Product Dimensions: Of course, an elliptical for a small space should feature a more compact design. We compared elliptical dimensions to that of your standard loveseat — any machine with a footprint smaller than 15.31 square feet was considered for this guide. (2)

Dynamic Programming: Having dynamic programming available on your cardio machine — whether through preset modules or digital streaming services — can help maintain motivation throughout your fitness journey. We made note of which ellipticals were compatible with online training platforms, and highlighted silhouettes that at least featured a device holder for a DIY streaming setup.

Stride Length: We’ve found that the standard stride length for most commercial ellipticals ranges between 16 and 20 inches, so we did our best to feature profiles that fit within that range. For ellipticals with shorter stride length, we made sure that they featured a vertical orientation — this not only saves space overall but can also help keep shorter steps more comfortable.

Weight Capacity: Your elliptical’s weight capacity can be a good indication of its durability. As such, all ellipticals included in this round-up are rated to support at least 220 pounds, with some more high-end models capable of withstanding loads up to 400 pounds.

Portability: If you’re already working around less floor space, it can help to have an elliptical that can be moved in and out of position in an effort to keep your training area as useable as possible outside of training. All of these ellipticals for small spaces either feature lighter frames that can be easily toted from one area to the next, or front transport wheels that can help take the strain out of rearranging your living area for a dedicated workout.

Best Elliptical for Small Spaces Overall: ProForm Pro HIIT H14

If you’re looking for a low-impact workout that’s low on floor space, we recommend the Pro HIIT H14 from ProForm. Thanks to its vertical orientation, this cardio machine resembles a hybrid motion plane that’s closer to a stair stepper than your traditional rear-drive elliptical. As such, the total footprint of this cross trainer comes in at 10.47 square feet, which is less than a typical loveseat sofa that can take up 15.31 square feet of space. (2)

Aside from the space-saving profile, we also enjoyed the in-training experience of this elliptical trainer. Our tester, a CrossFit Level-1 instructor, rated the ergonomics at 4 out of 5, highlighting the easy-to-grip handlebars and approachable foot pedals. “ProForm claims the pedals are oversized and cushioned, but I didn’t get that sensation in training. They’re fine by my standards, but not something to write home about,” they stated.

Like other ProForm cardio machines, the Pro HIIT H14 is compatible with the iFIT training platform, which we’ve previously ranked as one of the best fitness apps. You can stream the library of over 16,000 live and on-demand workout programs across the 14-inch HD touchscreen which provides excellent picture quality. 

Plus, the iFIT integration brings AutoAdjust functionality to your machine — rather than toggling through the 26 levels of resistance on your own, the Pro HIIT H14 will automatically adjust your settings in-tune to your trainer-led courses.

Our tester adjusting the controls on the ProForm Pro HIIT H14 Elliptical.

While we rated the dynamic programming available via iFIT at 5 out of 5, we did score the available tech slightly lower at 4 out of 5. This is due to the lack of streaming versatility across the front console — you cannot pair entertainment streaming services like Netflix or Hulu to the machine.

Finally, the Pro HIIT H14 is a sturdy machine, but that doesn’t come without a little elbow grease. Be prepared to spend a whole day assembling this unit. We rated the overall setup at 2 out of 5, and recommend you have a helping set of hands at the ready to assist with getting everything together.

Read our full ProForm Pro HIIT H14 Review.

Best Adjustable Elliptical for Small Spaces: NordicTrack FS10i

Having an elliptical with an adjustable stride length can be great for keeping your cardio workouts as comfortable as possible without feeling cramped atop your machine. The FS10i from NordicTrack features a stride range up to 32 inches long and automatically adjusts to your gait and movement plane, which can be ideal when trying to take advantage of the FS10i’s step, glide, or run functionalities.

Our tester, a CrossFit Level-1 instructor, rated these customizations at 5 out of 5, stating, “While switching up motions between stepping and elliptical gliding was a learned skill set, I could quickly master it after just a few workouts. Regardless, I always felt like I had enough room for comfortable steps.”

The FS10i also features iFIT compatibility, which can provide high-quality workout modules to keep every session fresh and engaging. We also liked the SmartAdjust technology that automatically toggles your magnetic resistance settings to the instructions from your trainer-led courses.

BarBend lead video reviewer Jake Herod on the NordicTrack FS10i.

There are also quick toggle buttons along the sides of the display for incline and resistance jumps, but our tester commented that the haptics require a firm press for them to actually work. “You definitely need to press hard on each button — a light tap won’t suffice,” they added.

In terms of durability, we scored the FS10i at 5 out of 5 thanks to sturdy construction that showed no swaying or jostling during workouts at varying intensities. We also recommend this NordicTrack offering as one of the best ellipticals for heavy people given the 375-pound weight capacity.

However, the brawn and stability of the FS10i does compromise its portability, which we scored at 3.75 out of 5. Our tester said moving the machine into place can be a workout in itself, even despite the front transport wheels intended to help with maneuverability. It can be wise to have some assistance when looking to rearrange this otherwise impressive cardio machine.

Read our full NordicTrack FS10i Review.

Best Budget Elliptical for Small Spaces: Sunny Health & Fitness SF-E3911

Finding a compact elliptical to fit your tight training quarters doesn’t necessarily mean stretching your finances. After all, most ellipticals for small spaces will cost roughly $1,250, on average. That said, a budget-friendly cardio machine can be beneficial for some athletes and, in our opinion, the SF-E3911 from Sunny Health and Fitness is the best of the bunch.

Coming in at roughly $380, this petite piece of fitness equipment falls well below the average price. I rated the value at 4 out of 5 given the savings at play, as well as the floor space needed to house the machine itself. The SF-E3911 carries a footprint of just 6.71 square feet, which is even smaller than some of the best exercise bikes on the market. We attribute this space-saving quality to the SF-E3911’s vertical orientation and front flywheel design.

However, this smaller frame does have its limitations in terms of durability. For one, the weight rating is just 220 pounds, which may be too low for some athletes. I’ve also used this elliptical in the past and have noticed some wobbling and sway during workouts, particularly when trying to up the intensity. As such, I scored the durability at 3.5 out of 5.

The Sunny Health and Fitness SF-E3911 also features an LCD display that can help you keep track of metrics like time, speed, distance, and potential calories burned. There are no preset training programs to choose from across the monitor, but I do like how the brand includes a small media shelf for streaming purposes.

In the end, though, you can’t really expect a sub-$400 elliptical to come with the latest digital features. Thankfully, if you like taking in your low-impact workouts with some form of entertainment, the SF-E3911 is lightweight at just 69.3 pounds, meaning you can easily set up for a session in front of your television. I scored the portability at 4.5 out of 5, too, thanks to the convenient front transport wheels.

[Related: Sunny Health and Fitness Exercise Bike Review]

Best Elliptical for Small Spaces for HIIT Workouts: Yosuda E9 Cardio Climber Stepping Elliptical Machine

Granted, the low-impact workouts ellipticals offer are typically viewed as more leisurely than challenging. However, you can still achieve an intense workout with these machines — even those with more compact footprints. For high-intensity elliptical training, we recommend the Yosuda E9 profile thanks to a sturdy frame that can support weights up to 300 pounds, as well as its wide range of 16 magnetic resistance levels.

I’ve used this Yosuda elliptical in the past and have enjoyed how stable the frame is when pacing through tougher sessions. Plus, I like how the E9 doesn’t need electricity to operate smoothly, meaning there are fewer components that could run amok through extended wear. Overall, I rated the durability at 4.5 out of 5.

The footprint of the E9 measures 5.54 square feet, making it one of the smallest ellipticals we’ve tested. That said, I do feel this smaller design compromises the usability somewhat, namely in the stride length. Taller athletes may feel cramped across the vertical and horizontal motion plane, so I scored the ergonomics at 4 out of 5. There are better ellipticals for tall people out there, but for the right athlete, I still hold the Yosuda in high regard.

As far as tech and dynamic programming, you shouldn’t expect much from the E9. Yes, there are pulse sensors across the center handlebars for heart rate monitoring, but we’ve often found that these palm-centric sensors can be shoddy in terms of accuracy. The LCD monitor features clear readouts, too, but there are no preset programs to choose from.

I scored the available tech at 3 out of 5, too, given the placement of the media shelf across the center console. I do appreciate the inclusion, which can allow for a DIY streaming setup, but the holder is placed behind the center handlebars. Your view could be compromised, especially if you’re using a larger tablet. 

Best Foldable Elliptical for Small Spaces: Sunny Health & Fitness SF-E902SMART

The best folding ellipticals can be excellent options for athletes in smaller spaces, as they can be folded down and stowed away when not in use. The SF-E902SMART from Sunny Health and Fitness features a convenient foldable frame that, when stored, takes up just 2.74 square feet. Also, despite the compact profile, this elliptical still offers adjustable resistance, Bluetooth connectivity, and a device holder for streaming your favorite online workout programs.

Admittedly, we’ve spent more time with the original SF-E902, which forgoes the Bluetooth connectivity and adjustable resistance bands. Still, though, the designs are the same across the lightweight frame, LCD monitor, and non-slip pedals.

We scored the portability of this Sunny Health and Fitness profile at 5 out of 5 thanks to its easily maneuverable silhouette. Setting up for a workout is similar to bringing out an ironing board for laundry day. “The foldable perk makes it a clear standout amongst ellipticals, and it really adds some benefit to the exercise equipment’s already small stature,” added our tester.

While the tech can be underwhelming across the basic LCD monitor — which tracks time, count, and potential calories burned — the SF-E902SMART does come with a convenient device holder for creating your own streaming setup. Also, the ‘SMART’ callout means this foldable elliptical can pair via Bluetooth to your devices for following along to workouts through the Sunny Health and Fitness app.

There are resistance bands that clip from the frame to the pedals, and the multiple anchor points allow you to toggle the intensity to your liking. However, we scored the adjustability at 3.5 out of 5, as there are only five true settings to choose from, and the bands can begin to compromise your stride length.

Finally, we do want to note the one-year frame warranty for the SF-E902SMART, as well as the 180-day coverage for other parts and components. This is a much shorter warranty than other ellipticals out there, leading to our 3.75 out of 5 value rating. At less than $220, though, can you really expect much more?

Best Elliptical for Small Spaces for Streaming: BowFlex Max Total 16

While trainer-led workouts and interactive modules can be fun and engaging, there are times when burning some calories to the tune of your favorite movie or TV series can be enjoyable, too. While the BowFlex Max Total 16 features trainer-led sessions through the integrated JRNY app, the service is also compatible with popular streaming platforms like Netflix, Hulu, and Amazon Prime, giving you options when it comes to on-screen entertainment.

The BowFlex Max Trainer series uses a vertical orientation, giving your workouts a hybrid elliptical-stepper motion

The Max Total 16 is similar to other ellipticals in the BowFlex Max Trainer family, featuring a vertical orientation that blends the motion of an elliptical with that of a stair climber. What separates this particular profile apart, though, is its larger 16-inch HD touchscreen.

[Related: Elliptical Vs. Stair Climber]

While we have yet to actually take in a home workout with the Max Total 16, we do have experience with other Max Trainers from BowFlex, such as the M9 that features a similar, albeit smaller, HD touchscreen. Given the haptics of that component, as well as the crisp visuals and streaming variety, we rated the Max Total 16’s available tech at 5 out of 5.

I’ve also built one of these Max Total 16s for a family friend, so I can speak to the hardware and portability of the profile. While the 155-pound frame is sturdy, moving the cardio machine around your space is a breeze thanks to the front transport wheels. You just need to lift the back base to the balance point, and the wheels do the heavy lifting. I scored the portability at 4 out of 5 and feel most home gym enthusiasts could get this Max Total 16 into position without many issues.

Assembling this BowFlex home gym equipment, though, is a more involved task. The instructions are clear, but there are a number of parts, bolts, and wires that can take up a good chunk of your afternoon. I scored the assembly process at a conservative 3.75 out of 5 — you can do it on your own, but I recommend taking your time to ensure everything goes together smoothly.

Read our full BowFlex Max Total 16 Review.

Benefits of Ellipticals for Small Spaces

Amanda Capritto, our expert reviewer, states, “People interested in an elliptical for home use will be pleased to find that ellipticals come in a wide range of sizes and styles, with many different options to suit different needs and budgets.” 

As such, the best ellipticals for small spaces can still provide promising workout potential despite their smaller footprints. Below are a handful of our favorite perks associated with low-impact cardio machines.

Low-Impact Training: Training atop an elliptical can be less stressful on your joints, as you aren’t placing your knees and hips through harsh impacts that you’d experience in more taxing activities, like running or jogging. (3) “[Ellipticals] provide a way to get the heart rate up without stressing the joints,” adds Capritto.

Full-Body Workouts: Elliptical workouts can also be a unique way to engage your upper body thanks to the extended handles that can be utilized in training. This can be helpful for athletes looking to maximize their training minutes with a more encompassing approach that targets the total body rather than just your legs.

Space-Saving Dimensions: Ellipticals designed for small spaces feature a smaller footprint than the best commercial ellipticals, thus helping you maintain the livability of your home without sacrificing an entire room’s worth of space for training needs. Some ellipticals for small spaces even feature foldable frames for added storage convenience, allowing you to tuck your workout equipment away in-between sessions.

How Much Do Ellipticals for Small Spaces Cost?

The price of ellipticals for small spaces can vary from one exercise machine to the next depending on the amount of tech, adjustment settings, and conveniences featured across the profile. On average, though, most ellipticals for small spaces come in at a median price point of roughly $1,250. Read below to compare the price tags of all elliptical trainers featured in this round-up.

What to Consider Before Buying Ellipticals for Small Spaces

As with any piece of home gym equipment — from recumbent bikes to rowing machines, treadmills, and beyond — you’ll want to think through a few factors before purchasing an elliptical for your smaller training space. Naturally, product dimensions can play a major role in your decision, but here are a few extra considerations worth pondering over before adding a high-quality silhouette to your cart.

Product Dimensions

According to Amanda Capritto, our expert reviewer, you’ll first want to ensure that your elliptical can actually fit within your home gym. “This is a good place to start, because you’ll be really frustrated if you buy an elliptical that doesn’t fit in your intended space or, if you need to be flexible with your space, isn’t easy to move,” she states. Break out your trusty tape measure and confirm the floor space you have available for your brand-new cardio machine.

Our tester rolling the ProForm Pro HIIT H14 Elliptical.

Ellipticals for small spaces routinely list the product dimensions, but if you’re skeptical about the size in comparison to your floor plan, we recommend comparing your available space to something more digestible, like a piece of furniture. For example, your standard loveseat sofa takes up 15.31 square feet of space. (2) If you can comfortably house a new loveseat, you can likely accommodate an elliptical designed for small spaces. 

Training Preferences

Ellipticals can be a worthwhile exercise tool for a variety of fitness levels, and studies report that the caloric burn from a 30-minute workout can be on par with other, more intense disciplines, like running at a quick pace or vigorous cycling. (4) However, the low-impact nature of this fitness machine isn’t for everybody, so be sure that your training needs and want can be met with an elliptical before adding one to your home gym setup.

It’s also important to ensure your workout preferences align with an elliptical given that ellipticals (even ones for small spaces) feature fewer storage conveniences like foldable frames. This means that the footprint, while small, is constant, so you’ll need to account for the machine day in and day out as you navigate through your abode. If you’re less enthused to use your elliptical, it can quickly become an obstacle as opposed to a worthwhile training tool.

Available Programming

Another way to maintain the motivation to work out is through engaging programming and training sessions. Many ellipticals for small spaces are compatible with some of the best online workout programs, which can provide libraries of intriguing training modules led by some of the industry’s most trusted instructors and coaches. If you’re less enthusiastic about digital training platforms, it can still be wise to search for an elliptical with a handful of preset programs just in case you want to shake up your regular regimen now and again.

NordicTrack FS10i Touchscreen Monitor

Choosing an elliptical with integrated streaming capabilities is up to you, but we do want to note that digital programming often comes with a required subscription cost. These monthly rates can vary between platforms, so be sure to account for this extra investment when looking at the overall price of your elliptical.

Price 

On average, the best ellipticals for small spaces can cost roughly $1,250. As such, there are still a range of price points across the category, which can be ideal for budget-minded athletes or home gym beginners not looking to sink a ton of coin into a singular piece of equipment. The best elliptical for your small space, though, is one that you can comfortably afford. Crunch the numbers and make sure your finances are in order before adding a unit to your shopping list.

Best Ellipticals for Small Spaces FAQs

References

Long, C. (2023, November 8). Elliptical benefits: Advice from an exercise physiologist. Hospital for Special Surgery. https://www.hss.edu/article_elliptical-benefits.asp 

Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/ 

Bosch, A. N., Flanagan, K. C., Eken, M. M., Withers, A., Burger, J., & Lamberts, R. P. (2021). Physiological and metabolic responses to exercise on treadmill, elliptical trainer, and Stepper: Practical implications for training. International Journal of Sport Nutrition and Exercise Metabolism, 31(2), 135–142. https://pubmed.ncbi.nlm.nih.gov/33477112/ 

Calories burned in 30 minutes of leisure and routine activities. Harvard Health. (2021, March 8). https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights

The post The 6 Best Ellipticals for Small Spaces in 2024, As Chosen by Our Experts appeared first on BarBend.

Mario Tomic, a popular YouTube fitness coach, recently released a video addressing a common issue faced by many on their fitness journey: why some people see results while others don’t, despite putting in similar effort. 

Drawing from his experience coaching over 600 clients and a decade of personal fitness practice, Tomic identifies three crucial factors that often determine success or failure. 

In this article, we delve into these factors, offering insights and actionable tips to help you achieve exceptional fitness results.

The Upside vs. Downside Paradigm

Explanation of the Paradigm

The success of your fitness journey depends more on managing setbacks than on amplifying successes. 

This concept is similar to an investment strategy endorsed by Warren Buffet. He emphasizes that protecting against losses is crucial. 

In fitness, this means avoiding pitfalls that can derail your progress.

Application in Fitness

Common issues like overeating on weekends or inconsistency in training sessions can sabotage your efforts. 

For instance, cutting 200 calories on weekdays won’t offset a 5,000-calorie binge on the weekend. Similarly, training intensely but irregularly can’t compensate for extended periods of inactivity.

Actionable Tips

Control Weekend Binges: Instead of a 5,000-calorie binge, aim to limit overeating to 500 or 1,000 calories.

Maintain Steady Workout Routines: Focus on consistent, moderate-intensity workouts rather than sporadic, intense sessions.

The Results Attribution Error

Identifying the Error

Many fitness enthusiasts, especially beginners and intermediates, fail to see results because they haven’t mastered the fundamentals. 

They often shift their focus to gimmicks and quick fixes instead of solidifying their grasp on essential practices.

Importance of Fundamentals

Key fitness fundamentals include compound lifts, progressive overload, proper workout techniques, consistent training, balanced nutrition, and adequate sleep. Mastering these basics should account for the majority of your efforts.

Actionable Tips

Focus on Basics: Dedicate time to understanding and practicing core fitness principles like progressive overload and tracking calories.

Avoid Gimmicks: Resist the temptation to chase after new trends and stick to proven methods.

Making Fitness a Part of Your Identity

The Mindset Shift

Achieving exceptional fitness results requires making fitness a central part of your life. 

This mindset shift involves spending time thinking about your fitness goals, learning about new strategies, and engaging with others who share your passion.

Practical Integration

Exceptional achievers think about fitness constantly, making it a fun and integral part of their lives. They seek new information, talk to others about their routines, and continuously refine their processes.

Actionable Tips

Prioritize Fitness: Ensure that fitness holds a significant place in your daily routine.

Engage with the Community: Join fitness groups, follow fitness influencers, and share your journey with others to stay motivated and informed.

Conclusion

Mastering the upside vs. downside paradigm, avoiding results attribution error, and integrating fitness into your identity are crucial steps to achieving exceptional results. 

Focus on minimizing losses, mastering the fundamentals, and making fitness a core part of your life. By implementing these strategies, you’ll be well on your way to seeing phenomenal progress in your fitness journey.

Watch Full Video:

Backed by L Catterton, the incubator is eyeing projects including nutritious food products for GLP-1 users, tasty functional medicine for children and whole-body health for men

Venture incubator Squared Circles has closed a $40 million Series A funding round to launch and scale at least five health and wellness brands over the next three years.

The funding news follows a McKinsey market report finding that 82% of U.S. consumers now deem wellness a top priority, with Gen Z and Millennial consumers purchasing more wellness-centered products and services than prior generations.

Private equity firm L Catterton led the recent funding, following a previous investment in Squared Circle’s seed round.

Founded by Alexander Gilkes, Osman Khan and Lukas Derksen, Squared Circles has invested and exited in hair wellness company Nutrafol and has a vast portfolio that includes Magic Molecule, a line of skin-healing solutions, Algae Cooking Club, a healthy cooking oil brand and Freaks of Nature, a high-tech outdoor skincare brand co-founded by pro surfer Kelly Slater. 

Khan, Squared Circles’ co-founder and CEO, noted that the incubator wants to work with scientists to shape a future where products benefit both consumers and the planet. 

“We are excited to collaborate with leading consumer-focused investors such as L Catterton, who not only share our long-term vision for creating transformational brands and our dedication to ingenuity and sustainability but also bring the extensive consumer expertise and deep operational knowledge that will help support our future endeavors,” Khan said.

In its incubation (stealth) category, Squared Circles lists six projects, including nutritious food products for GLP-1 users, tasty functional medicine for children, a sustained energy and cognitive function initiative and one centered on sperm and whole-body health for men, aptly titled “Project Swimmers.” The venture studio says it uses an “AI-enabled playbook” to commercialize product launches in 12-18 months and licenses bioscience IP.

Investors Eye Wellness

What’s behind the continued wellness wave? According to McKinsey’s hypothesis, consumer interest in health and wellness was already gaining momentum before COVID-19, but the onset of the pandemic opened the floodgates. 

“There was this massive shock to many people’s lives and in such a way that it really made people much more conscious of their health and what they could do to be proactive about taking their health into their own hands and living a long and healthy life,” said Mckinsey partner Anna Pione on a recent episode of The McKinsey Podcast.

Even saddled with student loan debt and navigating housing affordability challenges, Gen Z and Millennials are willing to cut back on extras in favor of health-supporting purchases such as functional foods. 

The global wellness market was valued at $1.8 trillion, and investors (retailers, too) are clearly paying attention. Among other funding moves, Lance Armstrong’s VC fund Next Ventures is targeting $100 million — its first fund in nearly five years — to invest in whole-person health, preventive care and diagnostics.

Last fall, RxBar and Orgain founders raised $312 million for Humble Growth, an N.Y.-based growth equity investment firm focusing on visionary consumer wellness brands. The firm acquired a significant minority stake in human performance brand Momentous earlier this year in a deal worth $32 million. 

The post Squared Circles Gets $40M To Launch New Health & Wellness Brands appeared first on Athletech News.

CrossFit CEO Don Fall recently announced during a Q&A session in Oslo that the company is looking to sell. 

On a recent video from The Sevan Podcast Clips YouTube channel, the 3 commentators discussed the potential implications of such a sale.

Fall’s candid admission about cutting non-revenue-generating aspects has sent ripples through the community, highlighting a focus on profitability.

Reactions from the CrossFit Community

The reaction to this announcement has been mixed. While some were surprised by Fall’s straightforwardness, many were not shocked by the idea of a sale itself. 

The primary concern centers on the potential neglect of affiliates, trainers, and athletes, with fears that decisions will be driven solely by financial gains rather than the community’s best interests.

Impact on Affiliates and Trainers

Affiliates and trainers are particularly worried about the future. The uncertainty surrounding ownership changes often leads to instability. 

The community fears that the focus on increasing the company’s value for sale could result in decisions that are not aligned with the needs of those who practice and promote CrossFit.

Speculations on Future Buyers

During the video, the commentators speculated on who might purchase CrossFit. 

Potential buyers include major entities like the UFC, WME, or WWE. There is an ongoing debate over whether a business-savvy buyer or a passionate CrossFit enthusiast would be better for the brand. 

The ideal scenario involves a buyer who can balance financial success with maintaining the core values of CrossFit.

CrossFit’s Financial Strategy

Eric Roza’s acquisition of CrossFit for $200 million was a significant move, but the strategy appears focused on making the company more valuable for a future sale. 

This approach has raised concerns about the long-term vision for the community and the sport.

Community Concerns and Criticisms

A major point of criticism is the perceived lack of relationship building within the community. 

Frequent ownership changes can erode trust, and there is a fear that the core values of CrossFit might be lost in the pursuit of profitability.

Proposed Strategies for Brand Revitalization

For the new owner, revitalizing the brand should be a priority. Emphasizing CrossFit’s core values—such as personal accountability and responsibility—could help in rebuilding trust. 

Improving messaging to attract a broader audience, including older adults and beginners, while maintaining the appeal to hardcore fitness enthusiasts is crucial.

Comparisons and Case Studies

Looking at other brands can offer valuable insights. 

For instance, Bud Light’s recent strategies, including partnerships with the UFC, show how effective branding can revitalize a company. 

CrossFit can learn from these examples by creating compelling content and fostering a strong, relatable community image.

Short-Term Implications

In the short term, the CrossFit community can expect changes in management and operations. These changes may bring about a period of adjustment as the new owner implements their strategies and vision.

Watch the Full Video:

Long-Term Vision

The long-term vision for CrossFit under new ownership remains uncertain. However, there is hope that with the right balance, CrossFit can maintain its core values while expanding its reach. 

Ensuring stability and clear communication will be key to retaining the trust and enthusiasm of the community.

The California company becomes the latest tech firm to score funding for continuous glucose monitoring, an emerging health and wellness practice

Allez Health has raised $60 million in a Series A for its continuous glucose monitoring (CGM) biosensor platform for connected digital health platforms.

The California-based biosensor company, formerly known as Zense-Life Inc., plans to use the funds to expand its manufacturing operations and accelerate growth as it prepares for trials and regulatory approval filings.

While details regarding Allez Health’s sensor are scant, the company says it intends to disrupt the current cost barrier consumers face while delivering enhanced performance and user experience. 

The company’s executive team counts two Dexcom experts as its chief technology and chief science officers  — Robert Book, the lead inventor of Dexcom G4, a CGM monitor and Ted Zhang, lead development of Dexcom G4 sensor membrane. Dexcom scored a win earlier this year as the U.S. Food and Drug Administration (FDA) cleared its Stelo CGM biosensor system for over-the-counter purchases by people with diabetes and non-diabetics alike.

“We believe that person-centric health is critical for optimal health solutions,” Allez Health co-founder and CEO Leif Bowman said. “We aim to bring to market a sensor that combines access, affordability and reliable performance because when it comes to an individual’s health, no one should have to choose between price and performance.”

Korean In-Vitro Diagnostics company Osang Healthcare led the round, which included participation from existing investors. 

CGM Funding Wave

Investors are certainly bullish on longevity and preventative-health supporting devices; CGMs have experienced a flurry of investments as of late, and they could be poised to become the ultimate next-gen wearable.

Allez Health joins San Diego-based Biolinq, which closed a $58 million financing round in May and is also seeking FDA approval for its upper-arm wearable, which uses tiny electrochemical sensors to measure glucose levels beneath the skin’s surface. Biolinq uses a color-changing interface so users can quickly glance at the wearable for health insight rather than checking an app or secondary device.

Ultrahuman, which raised $35 million earlier this year to advance its health-monitoring suite that includes a habit-tracking ring, a CGM and a home-health device, is also behind ‘Blood Vision,’ a blood test that correlates sleep changes, resting heart rate, HRV and movement trends with markers in the blood. The test gives users insight into the connection between lifestyle habits and their blood marker results, allowing them to track progress over time.  

BoydSense, a French startup which makes a device that allows diabetics and pre-diabetics to check their blood glucose levels by breathing into a gadget that syncs with a smartphone, secured $7.5 million to advance clinical studies last month.

With the growing prevalence of CGMs for fitness and wellness enthusiasts and athletes looking to hack their way to ideal performance and recovery, even personal trainers are incorporating data from CGMs into their workout recommendations.

The post Allez Health Raises $60M for CGM Biosensor appeared first on Athletech News.

The good news about hypertrophy is that it’s kind of simple for a lot of athletes: train hard, eat in a slight caloric surplus, and get enough sleep. Here’s the bad news about building muscle: it doesn’t happen overnight. 

But that doesn’t mean there’s nothing you can do to speed up muscle growth. Here are our top tips to build muscle fast, including the best exercises to do and foods to eat. 

Key Takeaways

The process of muscle growth, known as muscle hypertrophy, typically takes 10-12 weeks, but can be made faster with the proper exercises, rest, and protein intake. (1)

To optimize muscle growth, try consuming at least 0.7 grams of protein per pound of body weight per meal. You can reach this by eating high-protein foods like salmon, eggs, Greek yogurt, and chicken.

Get plenty of sleep. Human growth hormone (HGH), which promotes muscle growth and repair, is produced in the body while sleeping. 

Compound exercises like the back squat, bench press, deadlift, and overhead press are good for muscle building.

8 Science-Backed Tips to Build Muscle Fast

When hypertrophy is the goal, you need a solid weight training program that hits all of your major muscle groups, includes rest days, and features a meal plan with plenty of calories, protein, and carbohydrates. Sounds simple enough. But if you want to see more muscle mass sooner, here is how to tweak each of these areas to your benefit.

1. Do Eccentric Training

When you set out to lift weights, you know that you’re basically going to pick something up, and then put it back down. The fancy way to refer to these parts of the lift are the eccentric and concentric phases. 

Technically speaking, your muscles are forced to contract while stretched due to an external load’s force. When comparing concentric and eccentric training, research suggests eccentric training is slightly more effective at stimulating hypertrophy. (1)(2)

There are a few potential reasons why. Eccentric training is a way of increasing intensity without necessarily lifting heavier weights. Your muscles spend more time under tension, especially if you move slower, which adds more stress to your muscle fibers. (That stress is great for building muscle mass.)

Research also suggests that focusing on the eccentric portion increases muscle protein synthesis and releases more IGF-1 (insulin-like growth factor 1, a growth hormone). (3)

[Read More: The Ultimate Workout Split, Created by Our Experts]

You can do eccentric-only exercises, which are a bit more limited, or various exercises using slow-tempo training. In tempo training, slowing down the eccentric phase lets you do fewer reps but increases time under tension, which is associated with potentially faster hypertrophy. Irradiating tension while focusing on proper form also helps. (1)

Research suggests a general tempo recommendation for hypertrophy training: two to four seconds for the eccentric phase and one to three seconds for the concentric phase. But you can play with that even further for an eccentric focus. (3)

Eccentric-Only Exercises

Eccentric Pull-Up

Eccentric Push-Up

Eccentric Lunge

Focus on the Eccentric Phase with Tempo Training

Bench Press

Back Squat

Biceps Curls

2. Emphasize Compound Movements for Major Muscle Groups

Some research suggests that one effective hypertrophy program that maximizes muscle growth follows the following formula: three to six sets of six to 12 reps with 60-second rest breaks at a moderate intensity (60 to 80 percent of your one-rep max or 1RM). Aim for 12 to 20 sets per muscle group per week. (1)(5)

Which exercises should you choose to reach those numbers? Both multi-joint and single-joint exercises are important, so don’t throw out your biceps curls yet; just save them for later in your session.

Still, you’ll likely want to emphasize compound, multi-joint exercises. Compound movements help with hypertrophy because they recruit more of muscle mass to get the job done. Research shows greater anabolic hormonal response after training multi-joint exercises, and higher levels of testosterone and growth hormone get released than when using single-joint exercises. (3)

[Read More: Powerbuilding Workout Routine, With Tips from a CPT]

Additionally, compound movements require other muscles in your body to contract and stabilize, even if they are not the ones working. Though a squat may not seem like an ab workout, over 200 smaller muscles work to stabilize your core and spine while you move your hips and legs. (3)

Single-joint exercises still have their place because they allow you to focus more on individual muscles, particularly smaller, neglected muscles. These may even out imbalances in size, appearance, and function. (3)

Best Compound Exercises in Strength Training

Squat

Deadlift

Bench Press

Overhead Press

Row

Push-Up

Pull-Up

3. Do Higher Training Volume

There is some controversy around training volume and hypertrophy. Is more always better? 

Other research also finds a positive relationship between higher training volume and more hypertrophy, especially in already trained lifters for whom it becomes more difficult to continue gaining muscle fast. (6)(7)

The trouble is that aiming for a super high volume can make training sessions too long. Some research shows that training for more than one hour decreases the quality of work. You may not be able to exert the same level of effort, and your good form could suffer. That’s why playing with tempo and focusing on major muscle groups can help maximize your hour (or so). (3)

[Read More: How to Do 100 Push-ups a Day, Advice and Programming from a CPT]

Other studies find that a lower load (30 to 60 percent of your 1RM) yields similar hypertrophy to a higher load (greater than 60 percent of your 1RM) if you can reach failure in the lower load. But, it also adds that you don’t have to go to failure for hypertrophy. (1)

Ways to Play With Volume

Vary your load: lift a little lighter for more reps or heavier for fewer reps.

Vary your sets: do supersets with agonist and antagonist muscles, upper and lower body supersets, drop sets, and cluster sets. (1)

Mix volume with intensity — if you’re on a strict program to increase volume, play with adding one day where you go for high intensity at a lower volume.

4. Use Progressive Overload

Progressive overload is key to making gains. Of course, it takes time, so it might not be your first thought when trying to build muscle fast. Still, it can help over two to three months. 

When you start a resistance training program, the gains you see in the first four weeks may mainly be due to muscle damage and muscle cell swelling. Real muscle growth may occur after six to 10 weeks—so you can use progressive overload to your advantage in this time frame. And if you’re a seasoned lifter struggling to gain muscle, use it to help bust through a physique plateau. (1)

Here are some examples of variables.

Training Variables

Volume (sets and reps)

Load

Intensity

Rest Periods

Exercise Angle

Range of Motion

Unilateral Training

Tempo Training

DUP Training (Daily Undulating Periodization)

5. Eat Enough Calories

You know what to do in the gym — now you need to tackle your meal plan. When you train, muscle protein breakdown occurs. When you eat enough of the right stuff, muscle protein synthesis occurs. When muscle protein synthesis exceeds muscle protein breakdown, hypertrophy happens. (1)

You need to be in an energy surplus, meaning you take in more calories than you burn. (8)

Exactly how many calories you need depends on multiple factors. Start with BarBend’s calorie calculator.

What kind of calories you eat will also influence your body composition. Next, use BarBend’s macros calculator to help figure out the right balance of protein, carbs, and fat your body needs.

Once you have that, you need one more calculator to refine things even more — the protein intake calculator.

What to Do With Your Number Goals

Tracking your calories and macros can ensure you hit your goals.

For people with a history of disordered eating who don’t want to count and track, you may want to look into eating intuitively as a bodybuilder. 

6. Try Protein Powder

After calculating your protein intake needs to build muscle fast, you likely found a high number. You can reach your goal by packing your diet with high-protein foods. If you struggle to hit it every day, adding protein powder to a shake can help you achieve your daily goal quickly and easily.

Protein Powder Tips

Whey Protein is your best bet if you consume dairy. It’s a high-quality, complete protein source that contains all the amino acids your body needs to build muscle after training. It is highly bioavailable and can be rapidly absorbed, potentially leading to faster muscle protein synthesis. (9)

Soy Protein is also a high-quality, complete protein source and a great alternative protein powder for vegan athletes.

Getting 20 to 40 grams of protein (one or two scoops) within three hours of your workout may help stimulate muscle protein synthesis. (10)

Adding a source of carbs to your protein shake can also help with muscle recovery. (10)

Having a protein shake before bed may also increase overnight muscle protein synthesis.

7. Try Creatine

Creatine is one of the most well-researched sports supplements. Fifty years of research and hundreds of studies show that it is a safe ergogenic aid for exercise performance. It increases your stored energy and exercise capacity to withstand a higher volume. Over time, it can help you build muscle when combined with a resistance training program. (11)

Creatine Tips:

Creatine Monohydrate is the best form of creatine to choose from; all of the research is on this type.

The International Society of Sports Nutrition (ISSN) suggests the following protocol for taking creatine since it is no longer believed that you need a creatine loading phase. (11)

Take 0.3 grams of creatine monohydrate per kilogram of body weight per day for five to seven days.

Take three to five grams of creatine daily. This dosage should increase your creatine stores in three to four weeks and potentially help you build muscle faster.

8. Take Rest Days and Get Enough Sleep

You’ve trained hard and eaten well. The final step is…to go to sleep. The last piece of the puzzle to faster muscle growth is rest, muscle recovery, and, yes, getting to bed earlier. 

Muscle protein synthesis begins about four hours after resistance training and may double 24 hours later. So, your muscles are still growing up to a day after your session. Many athletes train two days in a row, but allowing one or two rest days gives your body a chance to recover, repair damaged tissues, and stimulate growth. Rest is also when your body secretes growth hormone and anabolic activity occurs. (12)(13)

You also grow while you sleep. Sleep is important for immune function, growth hormone secretion, and muscle protein synthesis. (14) So, it’s especially important to sleep well (and a lot) between training sessions.

Work Rest Into Your Workout Routine:

Take at least one full rest day per week, with an optional second day of active recovery where you can do light cardio or mobility work.

Aim for seven to nine hours of sleep per night.

Best Exercises to Build Muscle Fast

Ready to grow? Here are the best exercises for each of your major muscle groups.

Exercises for Big Chest Muscles

To build a big chest, you’ll need a mix of big compound movements followed by isolation lifts. Here are the best chest exercises you’ll want to choose on your journey for gains.

Bench Press

Dumbbell Bench Press

Push-Ups

Cable Crossover

Dumbbell Chest Flye

Dumbbell Pullover

Exercises for Big Back Muscles

To build a bigger back, you want to focus on compound pulling movements in all directions, target your lats, and isolate the smaller back muscles. These are the best back exercises to hit all areas.

Pull-Up

Lat Pulldown

Bent-Over Row

Dumbell Row

Dumbbell Reverse Flye

Face Pull

Exercises for Big Shoulder Muscles

Strong shoulders fill out your T-shirts and help improve performance in many lifts. You’ll want a good mix of compound movements, isolation exercises, and unilateral work. Here are the best shoulder exercises for a well-rounded look. 

Overhead Press

Dumbbell Shoulder Press

Push Press

Dumbbell Lateral Raise

Dumbbell Front Raise

Dumbbell Y Raise

Exercises for Big Arm Muscles

Building bigger arms means focusing on three major areas: triceps, biceps, and forearms. The best arm exercises incorporate all three. Be sure to mix in bilateral and unilateral work.

Best Triceps Exercises:

Dips

Overhead Triceps Extension

Triceps Pushdown

Skullcrusher

Best Biceps Exercises:

Chin-Up

Barbell Curl

Hammer Curl

Preacher Curl

Best Forearm Exercises:

Reverse Curl

Wrist Curl

Farmer’s Carry

Bar Hang

Core

Build all of your ab muscles in the best core exercises. They’ll target your rectus abdominis (six-pack), transverse abdominis, and obliques (side abs) for 360 degrees of sculpted work.

Plank

Side Plank

Hollow Hold

Pallof Press

Ab Rollout

Hanging Leg Raise

Glutes

For bigger glutes, you’ll want to hit your main lower body compound lifts, and some extras. Here are the best glute exercises.

Conventional Deadlift

Back Squat

Hip Thrust

Glute Bridge

Step-Up

Bulgarian Split Squat

Glute Kickback

Legs

It’s leg day, and well-rounded legs mean solid quads, hamstrings, and calves. Of course, you’ll work them in the glute exercises, but these are a little more targeted. Include bilateral and unilateral work in these best leg exercises. 

Best Quad Exercises:

Front Squat

Goblet Squat

Lunge

Lunge Variations

Leg Press

Leg Extension

Best Hamstring Exercises:

Romanian Deadlift

Good Morning

Cable Pull Through

Glute-Hamstring Raise

Leg Curl

Hamstring Curl Variations

Best Calf Exercises:

Seated Calf Raise

Standing Calf Raise

Single Leg Calf Raise

Best Foods to Build Muscle Fast

Choosing what to eat to make up your daily calories and macros can help you build muscle faster. Here’s what to focus on.

Best High-Protein Foods:

Poultry

Red Meat

Fish

Eggs

Greek yogurt

Cottage cheese

Tofu

Tempeh

Quinoa

Edamame

Lentils

Legumes

Protein Supplements

Best Carbs for Bodybuilding:

Rice

Potatoes

Pasta

Bread

Whole Grains

Oats

Quinoa

Fruits

Vegetables

Here’s where you can learn more about nutrition for athletes and pre and post-workout nutrition.

Frequently Asked Questions

References

Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol. 2019 May 3;10:536. 

Schoenfeld BJ, Ogborn DI, Vigotsky AD, Franchi MV, Krieger JW. Hypertrophic Effects of Concentric vs. Eccentric Muscle Actions: A Systematic Review and Meta-analysis. J Strength Cond Res. 2017 Sep;31(9):2599-2608. 

Schoenfeld, Brad J. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research 24(10):p 2857-2872, October 2010. 

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. 

Baz-Valle E, Balsalobre-Fernández C, Alix-Fages C, Santos-Concejero J. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. J Hum Kinet. 2022 Feb 10;81:199-210. 

Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. J Sports Sci. 2017 Jun;35(11):1073-1082. 

Enes A, DE Souza EO, Souza-Junior TP. Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect? Med Sci Sports Exerc. 2024 Mar 1;56(3):553-563. 

Aragon, Alan A. MS1; Schoenfeld, Brad J. PhD, CSCS, CSPS, FNSCA2. Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy: Implications for Bodybuilding and Physique Athletes. Strength and Conditioning Journal 42(5):p 79-86, October 2020. 

Devries, M. C., & Phillips, S. M. (2015). Supplemental Protein in Support of Muscle Mass and Health: Advantage Whey. Journal of Food Science, 80(S1), A8-A15.

Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. 

Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007 Aug 30;4:6. 

Biolo G, Maggi SP, Williams BD, Tipton KD, Wolfe RR. Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. Am J Physiol. 1995 Mar;268(3 Pt 1):E514-20. 

MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6.

Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996 May;128(5 Pt 2):S32-7. 

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