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. 

The post In a Rush to Get Ripped? Here’s How to Build Muscle Fast appeared first on BarBend.

It’s not that you mindlessly follow whatever fitness trend pops up on your feed. But when an intriguing idea comes along, you’ve got to take a look, right? So what’s the deal with 80/20 running? Can slowing down really help you speed up? In a word…yes.

Credit: Iam_Anuphone / Shutterstock

Whether you’re marathon training, doing tempo runs, or you’re focused on heart rate training, 80/20 running is a solid way to boost your running performance. Here’s how to do it, why you should, and tips for the best interval sessions and longer runs out there.

What Is 80/20 Running?

The 80/20 rule is a training method that has you do about 80 percent of your workouts slow and steady (low intensity) and about 20 percent at a moderate intensity or higher. (1) 

So, let’s say you want to get faster. Your instinct might be to push it on the treadmill—hard. But instead, the 80/20 running rule says that your training load doesn’t have to be all about speed for you to see improvement. A more moderate approach, instead—skewed toward lower-intensity sessions to maximize recovery—can make you a faster, stronger runner..

Instead of pushing your limits with speed work every day, you’ll program those fast runs and lactate training for only about 20 percent of your time. This translates to setting aside one to two days (max!) per week for higher-intensity runs. 

Seiler determined that endurance athletes tended to gravitate towards about 80 percent of their workouts being at a lower intensity with 20 percent at a moderate intensity or higher. (1)

Why Run Slowly?

If you’re coming at running as a strength athlete, you might be especially frustrated by an entreaty to run…slower. Let’s get more intense, right? Well, no. This actually matches up fairly well with what we do in the weight room.

If you want to deadlift 500 pounds, you’re not going to deadlift 475 pounds on the daily. Instead, you’ll do plenty of different kinds of workouts, perhaps progressively getting heavier over the weeks — but you’ll be building your base the whole time. 

[Read More: Want to Learn How to Run a Mile Without Stopping? Tips From an Elite Coach]

The 80/20 running plan has the same logic. Your ability to recover between workouts largely determines the quality of each subsequent session and the pace of progress you should reasonably expect. So if you’re burning yourself out each session, your progress is likely to grind to a halt.

Although your goal might be to run faster or farther on race day, easy runs may play an important role in your ability to do so. This isn’t to say your workout program should be completely devoid of hard running, but rather that easy runs at a lower VO2 max enhance your ability to perform well on higher-intensity days.

How to Start 80/20 Running

The goal of the 80/20 rule is to model your running training around predominantly lower-intensity work with higher-intensity sessions sprinkled in to drive your adaptations forward. Knowing your pace for 80 percent of your sessions versus the other 20 percent is key.

How to Determine Your Easy Pace

Your easy-pace days will make up about 80 percent of your training sessions. Three methods of determining your running pace are rating of perceived exertion (RPE), heart rate zones, and miles per hour. Here are some recommendations for how to determine your easy workout intensity.

RPE: Your lower RPE ranges are your goal for easy days. Aim for an RPE between 3-4 out of 10. Your goal is to be able to breathe deeply and talk in relatively regular sentences.

Heart Rate: Your heart rate should sit around zone 2 during easier days—this is usually about 60-70 percent of your heart rate max.

Pacing: RPE 3-4 or zone 2 running likely looks like an 11-12 minute mile pace or slower for most newer runners.

How to Determine Your Hard Pace

Your hard pace is what you’ll be spending about 20 percent of your training time at. Similar to your easy pace, you can use RPE, target heart rate, or pacing to ballpark your effort.

RPE: Moderate to higher RPE is the aim on hard-pace days. Try aiming for an RPE between 6-8, where you can only talk in short sentences or a few words at a time.

Heart Rate: Your heart rate should sit around zone 3 or higher during hard days—this is usually at least 70-80 percent of your heart rate max.

Pacing: Try to scale your pacing based on your easy days or your known race pace. Hard days should push beyond the challenge of your easy days and mimic race pace, going as quickly as you can sustain for your run.

80/20 Training Tips

The 80/20 training rule for running is a powerful programming technique. To get the most out of this workout plan, try going unstructured for a while, give yourself some wiggle room, and accommodate your life stress.

Let Go of Structure (Mostly)

One of the pitfalls of a program like 80/20 running is getting too caught up in the details. Not every training session feels the same, nor has the same pace or challenge to produce the heart rate results you want. Heart rate zone, RPE…Yes, these things make a big difference! But not every workout has to lock down these numbers precisely.

Try developing a feel for your pace by training without tracking for a few workouts and then check in with yourself.

This helps you internally calibrate how hard to work when more structured metrics might stress you out. Remember, your progress is driven by working at the right pace for your goal of the day. This might be unique session-to-session to produce the desired result!

Still, don’t throw all structure out the window. From triathletes and half-marathon runners to recreational runners, you’ll still want to do a dynamic warm-up and cool down before and after your sessions.

You Don’t Need To Be Bang On

Yes, the benefits of 80/20 rule running abound—but riffing on the lack of structure above, you don’t need to stick to 80 percent and 20 percent like it’s written in stone. Floating within a reasonable distance from a perfect 80/20 split still produces great outcomes for you and your running progress.

[Read More: What Is the Average Running Speed? Plus Tips for Running Faster]

75/25, 85/15, or any number of combinations are still helpful. You’re trying to establish a keen balance between harder and easy-paced days, but if you’re slightly off the prescribed mark, you’ll still reap the benefits.

Listen to Your Body

As with any training adaptation, your progress won’t always meet your expectations. There are often periods of back and forth when it comes to training, and sometimes you’ll have a harder time seeing increases to certain metrics. Your pace for example might take longer than you’d expect to improve.

Don’t fret: The same way you might run into a plateau in the weight room, your pacing across all runs might just be slower some days or weeks than others. Stay with it without arbitrarily forcing yourself to go faster than you can handle at any given moment. As you troubleshoot your training and recovery, your progress will likely come back up. 

Plan for Allostatic Load

Allostatic load refers to the stress you experience from all sources, not just training. Work, relationships, school, or any stressful responsibility adds to your allostatic load. Even more, allostatic load is affected by positive stressors as well!

This is to say—the more you have on your plate, the harder progress may be to come by. Thankfully the 80/20 rule for running accommodates a wide variety of lifestyle and allostatic stressors. With 80 percent of your runs being at an easier pace, you should have a better time navigating your hard runs on days when you’re more prepared for the effort.

Benefits of 80/20 Training for Runners

Why bother with 80/20 running? Why not just go all-out, all the time? Here’s what the methodology can offer you.

It Helps You Recover

It’s simple: If you want to get faster, you have to give your body a chance to adapt to the training you’re putting it through. Going hard too often is a recipe for burnout rather than speed. 

If you’re constantly smashing your body into the ground with high-intensity training sessions, you’ll start to see a performance decrease—perhaps sooner than later. The 80/20 rule for running helps establish balance, keeping 80 percent of your runs at an easier pace.

[Read More: The Best Leg Exercises and Workouts for Stronger Legs]

With this, you’ll build your aerobic base tremendously, giving yourself plenty of room to grow instead of forcing yourself through too many joint-jostling workouts.

It’s Fun

High-intensity training sessions definitely scratch an itch every once in a while. Really pushing the pace and testing yourself when you’re feeling it is quite an enjoyable feeling, sure—but it isn’t nearly as sustainable as we’d like. There’s more than enough room in 80/20 training for those heart-thumping sprint workouts…And it leaves enough space for recovery, too.

Even if you tend to have more fun with hill runs or sprints, you’ll likely come to look forward to your easy runs, too. They’re less physically demanding in many ways, so you’ll be more able to zone out and listen to your favorite tunes, audio books, or catch up on podcasts. That’s its own kind of fun, for sure.

It Improves Your Cardiovascular Performance

Yes, going easy most of the time can—and does—still dramatically improve your cardiovascular fitness and performance.. Exercise physiologist Stephen Seiler helped establish this training intensity split by looking at elite athletes and cardiovascular trainers. He noted that these higher-level endurance athletes tended to self-organize around this split, with little benefit to maintaining a higher percentage of tough runs. (1)

[Read More: How Many Miles Should I Run a Day? Insights From a CPT]

Because no, you don’t always want to train like the greats when they’re constantly pushing themselves to the limit. But you may well want to train like them when they’re saying, “Hey, you don’t need to be more intense than this to get great results.”

It Gives You Variety

Consistency is tremendously important across all aspects of training. But variety is the spice of life for a reason—and training is a part of life. The 80/20 method gives you a whole lot of options. 

You can do long runs, recovery runs, and runs for distance at your easy pace. These lower-intensity days with much slower paces give you the option to explore many more routes outdoors or along diverse running paths. Enjoy as much variety as possible to keep your runs engaging.

[Read More: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

And then, during your other 20-percent, you can get in sprint workouts, interval training, hill running workouts, and tempo runs. That’s not even an exhaustive list (though I’m exhausted thinking about it).

Frequently Asked Questions

The 80/20 rule for running is a fantastic way to keep your performance moving forward. Here are some frequently asked questions.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

Seiler S. (2010). What is best practice for training intensity and duration distribution in endurance athletes?. International journal of sports physiology and performance, 5(3), 276–291.

Featured Image: Iam_Anuphone / Shutterstock

The post Should You Run Slower to Get Faster? Yes. Your Guide to 80/20 Running appeared first on BarBend.

Key Takeaways:

Research has proven running to increase life expectancy by 3 years.

Running has been proven to improve bone density, heart health, and lower cholesterol. 

Running for 5 to 10 minutes a day has been shown to lower the risk of cardiovascular mortality.

Running improves mental health through an increase in endocannabinoids in our bloodstream, which produce feelings of reduced anxiety and calmness, commonly known as a runner’s high.

We know, we know, you might not like running. We didn’t either, but that was before we delved deeper into the many benefits of running and how running burns fat, builds muscle, and improves your overall fitness level.

Safe to say, we’re changing our tune and you should too. If you’re looking for a reason to start running, or you need some affirmation that your running workouts are paying off, look no further. Here are our expert-explained benefits of running, plus some tips on how to get started.

Benefits of Running

Running comes with a host of health benefits, many of which stretch beyond the boundaries of just improving your cardiovascular capacity or VO2 max. Here’s a short rundown of some of the biggest benefits of running: 

Running Burns Calories

Put simply, we love running for its calorie-burning and fat loss benefits. All physical activity burns calories, but a fast running workout will incinerate hundreds of calories. You can use a few weekly running workouts to establish a calorie deficit for weight loss, provided you’re also making sensible choices in the kitchen.

[Read More: How Many Calories Are Burned Running a Mile? Here’s What the Research Says]

Notably, one study in the Journal of Strength & Conditioning Research indicated that running workouts have a higher post-workout energy expenditure; you keep burning extra calories after your workout has ended. (1)

Running Maintains Muscle

We aren’t going to mislead you — you probably won’t build significant leg muscle if you only go running and never perform strength training workouts. However, that doesn’t mean distance running is detrimental to muscle hypertrophy.

In fact, aerobic exercise has been shown to be particularly effective at mitigating tissue degradation associated with the aging process, known as sarcopenia. (2) If you’re running for muscle mass, make sure you’re eating well in the kitchen to support your training. Running workouts also serve nicely as a form of active recovery so you can bounce back in time for your next leg exercise.

Running Improves Mental Health

Exercise may be mainly about improving physical health, but we want to emphasize that running training can have equally potent effects on your mood and mindset. From Johns Hopkins Medicine and professor of neuroscience Dr. David Linden: 

Exercise increases the levels of endocannabinoids in the bloodstream … these mood-improving neuromodulators promote short-term psychoactive effects such as reduced anxiety and feelings of calm.

— Dr. David Linden

When it comes to improving mental health, academics also regard “green exercise environments” — say, running outdoors rather than doing a treadmill workout — can further promote mental wellness and relaxation. (3)

Running Is Convenient

We can’t count the number of times we’ve almost made it to the gym. Adherence is a common roadblock in developing and maintaining a good workout program. If your workouts aren’t convenient to perform, how are you supposed to stick to them?

Removing roadblocks can help. For example, you don’t need to commute to the gym to do a running workout — you can run anywhere, including on a treadmill at home or in your own neighborhood. Unlike weight lifting, which requires dumbbells, barbells, bands, or exercise machines, you can run just about anywhere at any time. 

This idea has real clinical backing behind it, too. Health officials have stated that, “opportunistic health behaviors … must be easy for patients to implement,” (4) citing the importance of having an accessible, grab-and-go workout plan. We think running fits the bill. 

Running Helps Weight Lifting

You might think of running and weight training as separate goals. To a degree, you’re right — science describes the so-called “interference effect”, wherein too much cardio training can hamper muscle and strength gain, or vice-versa. (5)

However, other data conflict with this idea and may help you grasp why you should be doing cardio even if you’re a gym rat who never leaves the weight room: 

[Read More: How Much Cardio Is Too Much? Running Coaches Weigh In]

According to Exercise Science researcher and powerlifter Greg Nuckols, even powerlifters should:

Perform various types of cardio training weekly, including high-intensity interval training (HIIT) and low-intensity, steady-state (LISS) workouts.

Prioritize low-impact cardio workouts on the elliptical or treadmill so as to not interfere with demanding powerlifting workouts.

Nuckols recommends strength athletes begin with two weekly cardio workouts of low intensity, for 20 to 30 minutes, at roughly 60 to 70% of your max heart rate. 

Does Running Speed Matter? 

You might be wondering how much your running speed matters. Well, if you’re in a race, it matters a great deal. But when it comes to reaping the health benefits of running as exercise, you’re in luck. Whether you’re as fast as a hare or are on team tortoise, you can still improve your health by running.

Speedy runs like interval training or sprint workouts burn calories and have been shown to have some unique benefits, including helping you produce more growth hormone. (6)

If you’re wondering about jogging vs. running, consider that leisurely cardio takes more time to cover the same distance, but puts less stress on your bones and joints and tends to be more appropriate for social exercise.

Tips for How To Start Running

So, you’re sold on running — super! But if you’re still wondering how to actually start, you’re in luck. Here are some of our favorite tips for getting into running workouts: 

Get the Right Shoes

Like cleats for soccer or weightlifting shoes for Olympic lifting, the right footwear can make (or break) how your running sessions feel — and how you perform during them. We can’t stress this enough; if you’re starting out with running, you need the best running shoes you can get your hands on.

[Read More: How to Break in Running Shoes: A Running Coach Explains How To Do it Properly]

Proper running shoes should fit snugly without being constricting, require no break-in period, and accommodate your unique gait and stride mechanics. 

Recruit a Friend

Fitness is more fun with friends. If you’re not used to running workouts, you might be in for a surprise at how monotonous they can be. We recommend grabbing a running buddy (or joining your local run club) to motivate you along the way. Working out with a friend helps time pass more quickly and, of course, provides you with somebody to share your suffering with. 

If you must run solo, bring some earbuds and fire up your favorite podcast or album to keep your mind occupied along the way. 

Start Slowly (Literally)

You’ll find that your cardiovascular fitness improves quite quickly once you settle into a running workout routine. However, you can definitely overdo things and develop fatigue or even injuries along the way.

[Read More: Should You Be Running Everyday? A Certified Personal Trainer Gives You the Scoop]

Your best bet is to err on the side of caution and train more conservatively than you think, especially early on. Go for brief, but frequent, running workouts and slowly build up your tolerance over a period of weeks. Trying to bang out an hour-long tempo run as your first workout is likely to leave you couchbound for the rest of the week and interfere with your ability to turn running into a sustainable habit. 

Practice Good Form! 

First things first, remember that there’s no “perfect” example of proper running form. Every individual has their own bone structure and movement habits, so your running technique (experts refer to your stride form as a gait cycle) won’t look exactly the same as your workout partner. 

According to Team USA Track & Field coach Lee Whitaker, you’ll want to hit these form elements when developing your running technique: 

Slight forward lean

Natural, but not pronounced, arm swing

Relaxed upper body

You’ll also want to take time to find a foot strike pattern that suits you. “Forcing a certain style of foot strike can actually hinder people,” says Whitaker. “Our bodies tend to self-select what’s good for us very well.” 

[Read More: How To Build Stamina for Running: Tips + Benefits]

When it comes to breathing, you’ll want to employ a mix of both mouth and nose breathing. Studies show that pure nasal breathing works well enough for low or moderate-intensity exercise, but as you run faster or on an inclined surface, don’t hesitate to inhale through your nose and exhale through your mouth. (7)

Takeaways

Running provides benefits that stretch far beyond just making you better at running.

Sticking to running workouts can help you burn calories, lose weight, maintain muscle, and improve your mental health.

If you’re starting out with running, you’ll want to begin slowly and ensure you have good technique and a solid plan in place. 

Frequently Asked Questions

References

Wilkin LD, Cheryl A, Haddock BL. Energy expenditure comparison between walking and running in average fitness individuals. J Strength Cond Res. 2012 Apr;26(4):1039-44. doi: 10.1519/JSC.0b013e31822e592c. PMID: 22446673.

Yoo SZ, No MH, Heo JW, Park DH, Kang JH, Kim SH, Kwak HB. Role of exercise in age-related sarcopenia. J Exerc Rehabil. 2018 Aug 24;14(4):551-558. doi: 10.12965/jer.1836268.134. PMID: 30276173; PMCID: PMC6165967.

Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL. The great outdoors: how a green exercise environment can benefit all. Extrem Physiol Med. 2013 Jan 3;2(1):3. doi: 10.1186/2046-7648-2-3. PMID: 23849478; PMCID: PMC3710158.

Gardner B, Lally P, Wardle J. Making health habitual: the psychology of ‘habit-formation’ and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.

Coffey VG, Hawley JA. Concurrent exercise training: do opposites distract? J Physiol. 2017 May 1;595(9):2883-2896. doi: 10.1113/JP272270. Epub 2016 Oct 9. PMID: 27506998; PMCID: PMC5407958.

Meckel Y, Nemet D, Bar-Sela S, Radom-Aizik S, Cooper DM, Sagiv M, Eliakim A. Hormonal and inflammatory responses to different types of sprint interval training. J Strength Cond Res. 2011 Aug;25(8):2161-9. doi: 10.1519/JSC.0b013e3181dc4571. PMID: 21785293.

Lörinczi F, Vanderka M, Lörincziová D, Kushkestani M. Nose vs. mouth breathing- acute effect of different breathing regimens on muscular endurance. BMC Sports Sci Med Rehabil. 2024 Feb 9;16(1):42. doi: 10.1186/s13102-024-00840-6. PMID: 38336799; PMCID: PMC10858538.

Featured Image: djile / Shutterstock

The post The Top Benefits of Running, Plus Tips on How To Start appeared first on BarBend.

While many of the best ellipticals can leave an elliptical-sized hole in your budget, the Horizon EX-59 Elliptical delivers the essentials without breaking the bank. If you’re on the hunt for a practical machine that can get both your heart and your arms pumping, the EX-59 checks a lot of the boxes our experts tend to see on pricier ellipticals. Sure, it may lack the dazzling touchscreen of app-integrated models, but you know what else it lacks? Their price tags. 

After decades of experience on over 20 ellipticals, our team knows how to spot a quality elliptical at any price point. For anyone starting a new fitness journey, coming back after an injury, or looking to upgrade their flip phone to… another flip phone, the EX-59 has the essentials necessary to ease into a cardio routine. Check out what our team liked (and didn’t like) about this budget-friendly elliptical in our Horizon EX-59 Elliptical Review below.

Main Takeaways

This budget-friendly machine comes preloaded with five preset programs that offer structured elliptical training.

Though light on tech, this elliptical’s 4.5-inch LCD display keeps track of basic metrics, like time, speed, and calories burned.

Our testing team thinks this machine’s sub-$1,000 price tag makes it a good value for those starting a new fitness journey.

Best Ellipticals Video Review

Join BarBend expert tester Jake Herod, NASM-CNC, as he showcases a few of our favorite ellipticals for home gyms, people stuck at desks, and beginners. Spoiler alert: the Horizon EX-59 Elliptical made the cut.

Horizon EX-59 Elliptical Highlights

Whether you’re kickstarting a new fitness journey, recovering after an injury, or have never even seen an elliptical, the Horizon EX-59 is here for you. Both BarBend’s lead video reviewer Jake Herod and another tester, a certified personal trainer, named this budget-friendly elliptical as a top pick for beginners because you’ll be getting a stable machine that offers enough structure, variety, and tracking to help you stride toward your fitness goals.

Our tester on the Horizon EX-59-Elliptical.

As Herod mentions in the above video review, the EX-59’s utility is found in its simplicity. “This is a really solid option for beginners, in my opinion, because it’s just pretty basic,” he says. Our other tester agrees that, while you won’t find a glistening touchscreen or premium features like incline, this elliptical is a good starting point. “Anyone new to elliptical training — or exercise in general — should feel right at home on the EX-59,” adds Herod. 

[Related: Best Ellipticals With Incline]

Chief among its pros for our tester was the stability it provided during their workouts. “Unless you were actively jostling this thing, I think it would stay steady for anyone up to its 300-pound user weight capacity,” they said. 

They did, however, have one note about its flywheel. “Typically, I’d like to see at least a 16-pound flywheel on an elliptical,” they said. “But after actually using it for multiple workouts, I think the 14.3-pound flywheel here can help keep it steady enough for most users.”

The flywheel on the Horizon EX-59-Elliptical.

Both of our testers think you can count on that stability whether you follow one of the EX-59’s five preset workouts or use your own device to stream one from a fitness app like iFIT. The simple LCD display is more flip phone than iPhone, but can still keep tabs on your stats. “I didn’t love the super basic display, but for the price, it’s not bad,” our tester said. “It still showed me my time, distance, and speed.”

In terms of ergonomics, our tester was pleased that its stride length and cushioned pedals align with more expensive models. With two sets of handlebars, you can also add in the upper body exercise that ellipticals are known for. “Not only do the fixed handles give your upper body a break from pumping the moving arms, they help make it easier to climb up into those pedals,” they said.

Our tester was sure to point out one interesting detail. “So, the lifetime frame warranty and one-year warranty for parts and labor is pretty standard,” they noted. “But it’s odd there is no warranty for the flywheel.” 

However, after a bit of research and factoring in the stability they experienced themselves, they expect it to hold up over time. “After digging around online, it doesn’t look like many users have had any trouble with it,” they said.

Training With the Horizon EX-59 Elliptical

The BarBend roster includes certified personal trainers, CrossFit coaches, and competitive weightlifters. We’ve tested more than 20 of the market’s best ellipticals, scoring each — including the Horizon Fitness EX-59 Elliptical Trainer — on a scale of 1 (lowest) to 5 (highest) across 13 categories, including value, footprint, portability, and more. For more information on how we test products, check out the BarBend Equipment Testing Methodology.

Resistance Levels

As our expert reviewer, Amanda Capritto, explains, the resistance range on an elliptical can impact your overall workout experience. “If you want something that can provide you with a way to do high-intensity interval workouts and slow, steady cardio, look for models with more resistance and incline levels,” she says. “If you only intend to do steady-state cardio, you can get away with fewer of each.” 

Our tester adjusting the settings on the Horizon EX-59-Elliptical.

Ellipticals tend to feature around 12 or more resistance levels, but as Herod pointed out, the Horizon EX-59 is a budget option that doesn’t quite reach that benchmark. “You have 10 levels of resistance… and there’s no incline or decline settings,” he noted. Since the EX-59 is lacking in this department, our tester — a certified personal trainer — rated its customizations just 2.5 out of 5. 

We think 10 levels should suffice for most athletes — especially those newer to elliptical training — though if you’re interested more in HIIT than steady-state training, you may want to opt for a machine with 12 or more resistance levels. 

Footprint and Portability

When our tester set up the EX-59, they noted that it was a bit longer than most ellipticals they had used. The average elliptical we’ve tested measures between 11 and 13 square feet, and the EX-59 nearly surpasses that at 12.85 square feet. 

“Before I even climbed on, I noticed it seemed pretty lengthy,” they said. “Just make sure you measure, because it’s about 6 feet long.” If you can imagine dropping a standard loveseat into your training space, the EX-59 would be a few square feet smaller. (1) 

The Horizon EX-59-Elliptical.

Most ellipticals we’ve tested weigh somewhere between 175 and 220 pounds, making this model’s 145-pound frame below average. “It’s only 145 pounds, so it honestly didn’t feel very heavy moving it around,” said our tester, rating its footprint and portability 4 out of 5. “Plus, the handles on the back helped a lot.”

While they only rolled it around on hard home gym flooring, our tester could foresee issues on plush or soft carpeting. “The transport wheels certainly make it easier, but on soft surfaces like thick carpet, you’d probably meet some resistance,” they noted. “I mean, they’re just tiny plastic wheels. They’ll be fine for a hard floor, but not shag carpet or anything.”

Conveniences

Sometimes the little things can make a big difference. Herod highlighted this machine’s multiple storage options. “You have a cup holder and two other little spots for keys, earbuds case, or whatever you need,” he said. 

The pedals on the Horizon EX-59-Elliptical.

Our other tester rated its conveniences 4 out of 5 and appreciated being able to reach these compartments during their workouts. “I loved that there were two little storage trays, plus a water bottle holder in between them,” they noted. Stanley or Yeti fans (like our tester) may take issue with the size of that bottle holder, but it was the right size for small plastic bottles.

Plus, you can plug in your phone to keep the electrons flowing as you work. “I also slotted my phone on the media shelf and with the USB port, I could charge my phone while I used it,” our tester said.

Tech Capabilities

Like any of the best ellipticals under $1,000, it’d be a bit unfair to expect Tesla-level tech from the EX-59, but our tester still thinks it holds its own and rated the technology onboard a 3 out of 5. “The Bluetooth speakers are actually really clear, plus the 4.5-inch display is pretty intuitive,” they noted. “That’s where you can track your metrics, like time, steps, and calories, but also where you choose your workouts.” It also includes heart rate monitoring via pulse sensors in the handlebars. 

Our testing gripping the pulse sensors on the Horizon EX-59-Elliptical.

With five preset programs, like Intervals, Weight Loss, and Distance available on the LCD display, Herod thinks the EX-59 is a great fit for beginners. Our other tester agrees. “The programs are a little basic for more experienced individuals, but I still feel they have some merit, especially for beginners just getting started in home gym training,” they said, rating its programming 3.5 out of 5.

It lacks the kind of immersive touchscreen you tend to see on the high-end models, but Herod made sure to note its device holder. “You also have a built-in tablet and phone holder, which is something I really like,” he notes. “That way you can stream your favorite shows and movies.”

You can also sync your phone with built-in speakers via the EX-59’s Bluetooth connectivity, ensuring you can hear every word (or beat) when streaming content from your device. 

What to Consider Before Buying the Horizon EX-59 Elliptical 

If you’re clueless about what to consider before buying an elliptical, our expert reviewer, Amanda Capritto, recommends first getting the lay of the land. “Ellipticals, even the simpler, budget-friendly models, are machines with many components, so potential buyers should be aware of what’s considered standard, better, and best when it comes to elliptical specifications.” Consider how the Horizon EX-59 might fit into your life financially, as well as physically before bringing it home.

Value

When surveying the elliptical market, Capritto says it’s important to make sure the features and specs align with the cost. “You’ll pay a lot of money to get top-tier features on an elliptical, just like you will for any other big piece of cardio equipment. While there are plenty of budget-friendly ellipticals available, they won’t check all of the boxes for a lot of people.

The Horizon EX-59-Elliptical.

After their time using the Horizon EX-59, our tester rated its value a 4 out of 5 because, overall, it’s a quality machine that can get you moving. “I really think the price is right on this machine,” they said. “It’s a budget-friendly elliptical, so it doesn’t have fancy smart features, but it’s such a sturdy machine. I don’t think anyone starting out on their fitness journey or who doesn’t mind using their own device will be disappointed.”

Programming Options

Before adding the EX-59 to your training space, make sure the five preset workouts — Calorie, Distance, Intervals, Manual, and Weight Loss — will offer enough structure to help you reach your goals. As Capritto notes, high-end ellipticals can offer integration with some of the best fitness apps. “Many ellipticals integrate with fitness programming. NordicTrack and ProForm ellipticals, for instance, can stream iFIT programming,” she says. “If you don’t want to pay for a fitness subscription, you may want to look for an elliptical that has built-in workouts.” 

Available Space

Keep in mind that dropping the EX-59 into your living room or home gym is akin to adding a recliner or loveseat. (1) If you aren’t sure it will fit, Capritto recommends starting by digging out your measuring tape. “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 explains.

The deck and rollers on Horizon EX-59-Elliptical.

The EX-59’s footprint of 12.85 square feet is near the high end of the range of 11 to 13 square feet we typically see for ellipticals. While it features transport wheels, our tester says they may struggle on thicker carpets. 

Assembly

Once you’ve scoped out where your new Horizon EX-59 will live, Capritto says to take into account how you’ll actually put it together. “White-glove delivery and assembly, which costs extra, might be required.” 

The handle on the Horizon EX-59-Elliptical.

Our tester also recommends making a plan for the day it arrives. They rated the entire delivery and setup process of the EX-59 a 4 out of 5, but noted that the assembly was a little trickier than normal. “If you can afford it, I’d recommend splurging for the white-glove assembly option,” they said.

Horizon EX-59 Elliptical Vs. The Competition

Stepping into the vortex of home gym equipment can be a daunting task. With so many specs and features to keep track of, laying out the details on multiple machines may help provide a clearer picture of which elliptical is ideal for your fitness level and goals.

The majority of ellipticals we’ve tested fall somewhere between $1,200 and $1,800, making the EX-59 a budget option. Along with the price discrepancy between the EX-59 and the AirGlide 14i and Pro HIIT H14, you’ll notice a wide gap in levels of resistance. Our testers think the 10 levels on the EX-59 are plenty for beginners, but experienced users may appreciate a wider range.

The 300-pound weight capacity of the EX-59 is 25 and 50 pounds shy of the H14 and E25, respectively, but 300 pounds is the industry standard and it should accommodate most users. The same goes for its 18-inch stride length, though taller users over 6 feet may prefer the 20-inch stride length of the E25. (2)

Our tester lifting and moving the Horizon EX-59-Elliptical.

The LCD display on the EX-59 also lags behind the large touchscreens on these two high-end ellipticals. Both the AirGlide 14i and the ProForm Pro HIIT H14 are integrated with iFIT, so not only can their touchscreens stream virtual workouts, but their resistance can automatically adjust during select sessions. 

Along with the other budget-friendly model here — the Sole E25 — the EX-59 relies on preset workouts to provide structured training, but both feature tablet holders and Bluetooth speakers if you want to connect your own device. Some of the best online workout programs offer free trials or are completely free. So if you’re out to save some cash on both your elliptical and its low-impact training, the answer might be the screen you’re reading this on.

Places to Buy the Horizon EX-59 Elliptical 

The Horizon EX-59 Elliptical is available on the Horizon Fitness website, as well as Amazon and major retailers such as Dick’s Sporting Goods.

Customer Experience

When you order the Horizon EX-59, you’ll have the option to upgrade to White Glove Delivery and Assembly and our tester thinks it’s worth the additional cost. Horizon states that after your elliptical ships, it should arrive in 10 to 15 business days.

Warranties

The Horizon EX-59 Elliptical earned a 4.5 out of 5 for its warranty, financing options, and returns from our tester. It comes with a lifetime warranty for the frame, plus a one-year warranty on the parts and labor. You can purchase extended three-year or five-year warranties at checkout for $119.99 and $149.99, respectively. Horizon Fitness offers financing options, as well as a 30-day return policy.

Company Information

Horizon Fitness manufactures some of the best treadmills, ellipticals, exercise bikes, and other fitness equipment on the market. Our tester rated Horizon’s customer service 4.5 out of 5 after interacting with their live chat option. “You can use the chat box to basically search the website or ask it to connect you with a living, breathing person.” You can also reach the customer care team at (888) 878-9011 or by filling out the contact form on the website.

In Conclusion

After spending time on the Horizon EX-59 Elliptical, we think it’s great for those who want a no-nonsense cardio machine that can help them work up a sweat without breaking the bank. While it won’t blow you away with a dazzling touchscreen or app-connected virtual workouts, it can just as easily get your heart pumping and upper body moving. Our tester was impressed with the stability this elliptical provided, even at its sub-$1,000 price point.

Firing up one of the preset workouts may be just enough structure to keep you on the right track whether you are new to elliptical training or to exercise in general. With Bluetooth speakers and an LCD display to track your stats, it’s not completely tech-averse, although it is geared toward those who value function over flash. If reading our Horizon EX-59 Elliptical Review is the first step on your new fitness journey, we think the approachable price tag and minimalist attitude provide a lot of value.

Horizon Fitness EX-59 Elliptical FAQs

References

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

Sydney Bueckert Fitness Trainer CES. (2021, May 19). What is the ideal elliptical stride length to best fit you?. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/best-elliptical-stride-length 

The post Horizon EX-59 Elliptical Review (2024): An Elliptical To Kickstart Your Fitness Journey appeared first on BarBend.

Key Takeaways

The average pair of running shoes has a lifespan of 300-500 miles. 

For someone who runs 15 miles per week, they should replace their shoes every 5 to 8 months.

Running on old shoes increases the risk of injury to muscles and joints.

One study showed a 45% loss of initial shock absorption in running shoes after 500 miles. (1)

When you purchased your pair of Nike Pegasus kicks and loaded up your Strava app to hit the trails, you fell in love with them the instant you tightened the laces and went out for a run. They were the best running shoes you had ever owned in your life. Well, now it’s five months later, and your Pegasus appears to have lost its wings. Your shoes simply aren’t giving you the same quality performance you’ve come to expect from them.

Credit: FOTOKITA / Shutterstock

It’s not your shoes’ fault this is happening. How long do running shoes last, anyway? I’ll take you through the basics. Then, to help you extend the life of your shoes for as long as possible, I spoke with elite running coach and world-class ultra-distance runner Lee Whitaker. Let’s go.

How Many Miles Do Running Shoes Last?

Provided that your running shoes are kept in a safe, dry environment, their staying power is not about how long you own them — it’s about how much you use them. The interaction of the shoe with training surfaces like asphalt, granite, sand, dirt, or the woven polyester of a treadmill belt are what make the difference in how long your shoes last. 

Most estimates of the lifespan of a pair of running shoes are communicated in terms of mileage. Heavy-duty running shoes are presumed to last anywhere from 300 to 500 miles, whereas lightweight shoes last 250 to 300 miles. In both cases, the cushioning of the shoes is gradually breaking down with each use. The weight of the runner, alongside the firmness and abrasiveness of your running surfaces, can also accelerate the wear and tear.

[Read More: How Many Miles Should I Run a Day? Insights From a CPT]

An athlete who runs 10 miles a day three times a week will probably have to replace shoes more often than someone who runs three miles a day every day of the week. However, that formula might change if the person running fewer miles is of a higher weight, if they always run on hard outdoor surfaces, and if they take harder, more aggressive strides.

How To Tell When You Need New Running Shoes

You’re likely to encounter more than one telltale sign that it’s time to replace your worn-out shoes. Most of it will be obvious when you examine your kicks up close. Yet even if you’re in denial that your favorite pair of shoes’ life is nearing its end, your body will register all sorts of hints that your shoes are no longer cutting the mustard.

The Shoe Looks Worn

If your running shoes just can’t hack it anymore, they will probably look at least a little…well, messed up. The bottom of the shoe will likely display the most obvious signs of overuse. If the outsole of your shoe looks like much of it has been worn away, head to the running store and purchase the type of shoe that can hold up to the demands of your workout.

[Read More: The Best Stability Running Shoes, Tested and Trialed by Our Team]

“Your shoes are definitely going to have visible wear,” explains Whitaker. “The bottom of the shoe will get really worn. The shape of the bottom of the shoe becomes very different. You even get some wear in the upper portion, too. It just develops a hole where a seam starts to tear. Eventually, the shoe just breaks down.”

The Shoe Doesn’t Bounce the Same

By design, your running shoes should have a bouncy element to them during your foot strike, in addition to their cushioning. Part of that bounce stems from the midsole — an internal layer of cushioning between your feet and the shoe’s outsole. As the cushioning will break down with repeated use, so will the ability of your shoes to rebound, even if you’re a midfoot or forefoot striker. 

[Read More: The Best Shoes for Treadmill Running, Ran In and Tested by Our Experts]

“One of the things that we’ll feel differently about the shoe is that it will have a dead feeling to it,” states Whitaker. “It simply won’t rebound off the ground as well as it used to. I always like to compare it to a tennis racquet that has loose strings. Before, the ball would bounce nicely off the racquet, but now it just drops to the ground. When your running shoes lose their bounce, then you’re losing much of the advantage that comes from having running shoes in the first place.”

Your Legs Start to Hurt

You may be used to a certain type of muscle fatigue during your runs, but if you suddenly start to feel soreness in odd places, it might be a consequence of worn-out shoes. This is not to be taken lightly, as an absence of cushioning can be a precursor to some more troublesome running injuries. (2) The bottom line is that you don’t want the breakdown of your shoes to lead to a concurrent breakdown in your body.

[Read More: The Best Leg Exercises and Workouts for Stronger Legs]

“A lot of people will start to feel maybe just a little bit of pain, or will sense that something is just not quite right with their knees or their shins,” reflects Whitaker. “That’s because the shoe is starting to wear and it’s not supporting the runner or tracking with their gait the way that it was designed and meant to do. So you start to develop some pain in places where you never had it before. It will usually just show up overnight almost, and that may be a sign that the shoe is not working quite right.”

How To Make Running Shoes Last Longer

Even if you take good care of your shoes, their cushioning will eventually break down and force you to purchase a new pair of shoes. As a man who has burned through every type of racing shoe imaginable, Whitaker has some tremendous tips for how to preserve them.

Rotate Your Shoes

The more time you spend running in a pair of new running shoes, the more rapidly they begin to resemble old running shoes. That’s because the signs of wear on your shoes increase in number and severity with each use. To slow the speed with which symptoms of excessive wear reveal themselves, make room next to your Asics for a pair of Brooks, some New Balance, and maybe even a pair of Adidas.

[Read More: How to Break in Running Shoes: A Running Coach Explains How To Do it Properly]

“I recommend to just about anybody who’s going to run and go through shoes on a somewhat regular basis to rotate through anywhere from two to four pairs of shoes,” explains Whitaker. “Shoe rotation extends the life of any given pair of shoes. It will cost you the same amount over time, and it will certainly extend the life of any individual shoes.”

Run on a Treadmill 

To a certain extent, you can make running shoes last longer if you transfer more of your running workouts over to the treadmill. The shock absorption and smooth surface can lengthen the lifespan of your favorite pair of shoes somewhat, but certainly not indefinitely. Because there are competitive advantages to road running, you’ll need to decide whether it’s worth the sacrifice just to squeeze out another few weeks of use.

[Read More: Running on a Treadmill Vs. Running Outside — Which Is Best for Your Goals?]

“Shoes would definitely wear less on a treadmill than asphalt or concrete,” says Whitaker. “A shoe would still break down over time and use, but the softer surface would save some wear on the bottom. Still, I doubt that it’s significant enough to matter to most serious runners, at least to the point where they would feel the need to plan around it.”

Frequently Asked Questions

References

Heidenfelder, Jens & Sterzing, Thorsten & Milani, Thomas. (2009). Biomechanical wear testing of running shoes. Footwear Science. 1. 16-17. 

Ryan M, Elashi M, Newsham-West R, Taunton J. Examining injury risk and pain perception in runners using minimalist footwear. Br J Sports Med. 2014 Aug;48(16):1257-62. doi: 10.1136/bjsports-2012-092061. Epub 2013 Dec 19. 

Featured Image: FOTOKITA / Shutterstock

The post How Long Do Running Shoes Last? Plus Tips From a Coach to Help Shoes Last Longer appeared first on BarBend.

If you’re a CrossFitter who loves memes, you’ve probably heard of MakeWODsGreatAgain (MWGA). 

This Instagram account was a go-to for funny, relatable CrossFit content. 

But recently, MWGA got deactivated by Instagram, leaving its fanbase (500k+) wondering, “What happened?”

Immediate Reactions and Community Response

Fans and fellow CrossFit enthusiasts quickly jumped in to express their disappointment and support. 

Supporters flooded the comments, with some saying, “Freedom of speech,” implying that the deactivation was a blow to free expression. John Wooley, MWGA’s creator, always quick with a comeback, responded, “No one infringed on my freedom of speech. Even free speech has consequences.” 

Potential Causes of Deactivation

Some people think a recent meme featuring Donald Trump might be why the account got flagged. This meme stirred up controversy, and some believe it led Instagram to pull the plug on MWGA. 

The incident has many questioning Instagram’s content moderation policies.

Freedom of Speech and Social Media Policies

MWGA’s deactivation sparked a big conversation about free speech on social media. 

Platforms like Instagram have rules to keep things respectful, but finding the right balance between humor and policy can be tricky. 

However, does this meme alone justify the deactivation of the account? I personally don’t believe so…

MWGA’s Future Plans

Despite the setback, MWGA’s creator isn’t giving up. He’s starting fresh with a new account under his real name. “You’ll continue to get memes, but a larger voice from me personally moving forward,” he shared. 

You can follow John Wooley from MWGA here

Smart grocery shopping during a cutting phase is crucial for fueling your body with the right nutrients and staying on track with your calorie and macronutrient goals. Your choices will ultimately determine your success in achieving a leaner, more defined physique.

Fitness content creator Sam Sulek took to his YouTube channel to reveal the dieting secrets behind his dramatic two-month weight loss transformation, including the foods he is eating and avoiding and the most important grocery shopping tips. Check out the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Sam Sulek’s Grocery List & Tips

Sulek’s grocery haul comprised lean protein sources, complex carbs, and sugar-free alternatives:

Lean protein sources:

96 percent lean ground beef — Two pounds

Top sirloin steak — One pound

Per Sulek, tracking macros and protein intake is the first step toward achieving your weight loss objective. He advises eating one gram of protein per pound of lean body mass.

If a guy is 400 pounds but 150 pounds of that is from fat mass, he would need 250 grams of protein.

Sulek finds consuming at least a pound of red meat daily improves his energy levels and contributes to his overall well-being. However, he suggests limiting each serving to half a pound, as it provides 45 to 50 grams of protein and is ideal for optimal digestion.

Carb sources:

Keto hamburger buns — Eight pieces

Instant oats

Tortillas

Each keto hamburger bun contains a mere 50 calories, starkly contrasting to the 150 calories in conventional buns. Sulek strategically incorporates these low-calorie alternatives into his meals to avoid cravings and processed foods. 

Unlike traditional wheat flour buns, keto-friendly alternatives are made from dietary fiber. Sulek chose buns containing 21 grams of carbs per slice, with 18 grams attributed to insoluble dietary fiber. Since the human body cannot digest insoluble fiber, it essentially reduces the net carb content of these buns to 3 grams per piece.

When you see how your diet affects your results, it’s hard not to track your macros.

Sulek prefers low-glycemic index (GI) food sources like oats for breakfast, as they ensure a constant energy supply for extended hours and help avoid blood sugar fluctuations and energy crashes. 

During the cutting phase, Sulek primarily relies on red meat to meet his fat intake requirements.

Sugar-free substitutes:

Fat-free shredded cheese

Sprite Zero

The 22-year-old bodybuilder adds shredded cheese to his egg white omelet and salads to manage cravings during a strict diet. He advises against consuming high-sugar foods during a cutting phase, as they can disrupt blood sugar levels and trigger cravings soon after eating.

Sulek suggests choosing zero-calorie versions of one’s favorite sodas or energy drinks. These alternatives allow you to enjoy larger portions without exceeding your daily calorie intake goals.

The Ohio native emphasizes the importance of meal planning and consistent, evenly portioned meals throughout the day to avoid excessive hunger and promote healthier eating habits.

“If your meals don’t promote post-workout recovery or if you are not eating enough food to facilitate muscle growth and maintenance, your diet won’t work in the long term,” said Sulek. 

Sulek anticipates a significant change in his grocery choices when he transitions to the bulking phase. However, the most noticeable shifts will involve the types of carbs and fats he consumes, while the protein sources will remain largely consistent. 

Key Takeaways

Track daily macronutrient and calorie intake

Favor lean protein sources

Pick low GI complex carb foods

Opt for sugar-free alternatives when possible

Eat smaller meals throughout the day during a cut

Featured image: @sam_sulek on Instagram

The post Sam Sulek’s Grocery Tips During a Cutting Phase appeared first on BarBend.