The best exercise bikes may have impressive features like dynamic interactive programming, Bluetooth capabilities, and large immersive touchscreens, but come with prices up to $2,600. What’s important is finding the equipment that works for you and your budget. Exercise bikes, regardless of their price, all offer the same benefits to your health and wellness, including increased cardiovascular fitness, weight management, and increased VO2 max. (1)(2) We’ve compiled a list of the best budget exercise bikes so that while you save some cash, you can invest in your health.

Finding the right cardio equipment to bring into your home can be a stressful search. There are so many options out there, and when you’re working with a budget, it can be difficult to know what features you need and what features you can do without. Our team of testers tried out over 34 exercise bikes, from air bikes with large whirring fans to under-desk cycles meant for burning a few extra calories during the work day. Here are our top picks for the best budget exercise bikes.

The 7 Best Budget Exercise Bikes

Best Budget Exercise Bike Overall: ProForm Carbon CX 

Best Budget Air Bike: Assault Bike Classic

Best Budget Folding Exercise Bike: Marcy Foldable Upright Exercise Bike

Best Budget Peloton Alternative: Sunny Health & Fitness SF-B1002 

Best Budget Exercise Bike for Small Spaces: YOSUDA YB001R

Best Budget Recumbent Exercise Bike: Schwinn 230 

Best Budget Under Desk Cycling: Cubii Move 

How We Tested and Chose the Best Budget Exercise Bikes

The BarBend team is filled with competitive athletes, road bike racers, and bike campers who have put over 34 exercise bikes through the ringer. If you’ve been combing through reviews of products, and struggling to interpret ad copy from genuine feedback, you’ve come to the right place. 

We evaluated each bike we tested using a multi-point methodology, scoring categories such as value, footprint, and workout experience from 1 (yikes) to 5 (NICE). The following are some key areas we focused on when making our top picks.

Price

There are spin bikes that can cost upwards of $2,600, but that’s not the type of bike you’re after, is it? (Hey, me neither — that’s more than I sold my last car for!) Keeping buyers looking for the best budget home gym equipment in mind, we curated a list with prices that range from around $200 up to $700. If you come across a choice that sparks your interest but is out of your budget, be sure to check the brand’s page — some of our choices are often available at discounted prices.

Durability

“Naturally, less expensive equipment won’t stand up to its more expensive counterpart in terms of quality, durability, versatility, and longevity,” notes certified personal trainer and our expert reviewer Amanda Capritto. She’s not wrong, but we made it our mission to find budget bikes that defied their price tags in the areas of sturdiness and durability. 

When products didn’t provide the qualities we were after — such as reasonable 5 to 10-year warranties, strong structural builds, or worthy 250-pound weight capacities — and we thought it still deserved a place on our list, we made sure to make note of it.

Features

Budget exercise bikes will have trade-offs when compared to premium machines. While the Peloton Bike+ ($2,495) or the ProForm Studio Bike Pro ($1,404) may have connected streaming capabilities, large touchscreens, and access to studio-like classes, the price tags leave us shocked and wondering, “Why didn’t I try to sell my last car for more money?”

While sticking to our budget finds, we made sure to provide some features that would still provide the workout experience you’re after. From streaming abilities, folding capabilities, and impressive heavy-duty flywheels, our picks all made our list for a reason.

Best Budget Exercise Bike Overall: ProForm Carbon CX

The Carbon CX is the cheapest ProForm exercise bike available and one of the best portable exercise bikes on the market. “On sale it costs around $399 and provides a ton of value for an exercise bike,” noted our tester. This price is a drop in the bucket compared to ProForm’s higher-end model, the Studio Bike Pro ($1,404). With 16 levels of resistance you can take your training intensity where you want to go. Plus, the handlebars adjust 5 levels vertically and the seat adjusts 13 levels in four directions, suitable for cyclists between four foot eleven and six foot five. Value and dynamic programming scored a 4.5 out of 5.

Our BarBend Tester working out on the ProForm CX exercise bike.

You’re getting 16 levels of silent magnetic resistance, 3-pound dumbbells for upper body work, transport wheels to move this bike from room to room, and an LCD monitor that provides basic stats like distance, speed, time, and calories burned. 

The Carbon CX is also compatible with the iFIT app, which — for an additional monthly fee of $39 — allows you access to more than 17,000 cardio, strength, and yoga classes. The Carbon CX doesn’t have a touchscreen of its own, but you can connect a compatible mobile device and set it up on the bike’s media shelf. Doing this also allows you to take advantage of the automatic adjustments to resistance and incline that iFIT can make during rides. 

“iFIT is some of the best interactive programming out there and really helps prevent boredom,” notes certified personal trainer and our expert reviewer Amanda Capritto. Dynamic programming scored a 4.5 out of 5. 

The 250-pound weight limit is 50 pounds lower than the industry standard, but that’s fairly normal for budget buys. Our tester is 6’3” and they fit comfortably. “I didn’t notice any wobble during my ride,” they said, “However, while the frame is steel, there are still a lot of breakable plastic parts.” Durability scored a 3.5 out of 5. 

Footstrap on the ProForm CX exercise bike.

But fear not, ProForm offers a 10-year frame warranty so you can rest easy when it comes to your bike holding up over time. Warranty scored a 4 out of 5. 

“The flywheel made for a smooth and quiet ride, plus I like that you can connect to streaming programming with fitness apps if you want — but you don’t have to,” noted our tester. 

Read our full ProForm Carbon CX Exercise Bike Review.

Best Budget Air Bike: Assault AirBike Classic

The Assault AirBike Classic is one of the best air bikes we’ve tried and tested. At $699, it costs a good deal less than the AssaultBike Elite ($1,099) and the Rogue Echo Bike V.3 ($895). But don’t let its price fool you — you’re getting a durable frame, reinforced pedals, and tracking capabilities to provide users access to an intense workout. Value scored a 4.5 out of 5, and delivery, setup, and durability scored a 4 out of 5.

“If I were in the market for an Air Bike, I’d go with the AirBike Classic,” noted our tester, a certified personal trainer, “The ride is super smooth. This bike feels like competition for other high-end air bikes.” Value scored a 4.5 out of 5.

This budget buy provides a sturdy ride, but you won’t get access to dynamic programming or many conveniences. “There’s no tablet holder or a water bottle holder,” says our tester. “Similarly, the tech is really limited. But Assault Fitness doesn’t make luxury equipment. They make stuff that gets the job done.” They gave conveniences a 2 out of 5 and tech capabilities a 3 out of 5, noting that its lack of Bluetooth speakers is a bummer and that, while there is heart rate connectivity, it’s limited. 

Often, budget buys come at the cost of durability, but not here. The steel frame comes with a corrosion-resistant powder coating and reinforced wide metal pedals. Additionally, the pivots and moving parts are fortified with 20 sealed cartridge bearings that’ll help keep this machine working as long as you are. 

“These bikes last for years in CrossFit gyms, and that’s with heavy use and not a ton of maintenance and care. I’d guess this bike could last up to 20 years in a home gym with proper care,” noted our tester. Durability scored a 4 out of 5.

As is the case with most air bikes, there’s some noise when you ride due to the whoosh of air as it’s pushed from the fan. Unlike other air bikes with belt drives, the AirBike Classic makes more noise due to its chain drive. As BarBend’s Jake Herod says in the above video review, “As you can tell, it’s kind of loud, [but] I personally like the fan, it gives me a bit of a breeze while I’m working out.”

Read our full Assault AirBike Review.

Best Budget Folding Exercise Bike: Marcy Foldable Upright Exercise Bike  

Folding exercise bikes are great for those with limited space, but their portable capabilities often come at the detriment of their durability and construction. That’s not the case with the Marcy Foldable Upright Exercise Bike, one of the best folding exercise bikes we’ve tried. Its 8 levels of resistance may not be suitable for all athletes, but this lowered resistance range is standard for folding bikes. Our tester gave an overall score of 4.3 out of 5, higher than the eight other folding bikes we’ve tested.

“This isn’t the smallest exercise bike, but it’s still easy to move around and can fit in small spaces,” noted our tester, a certified personal trainer. When folded, this bike transforms from 33.5 inches down to 18.25 inches in length. With built-in transport wheels — and a weight of 37 pounds — it’s easy to move it out of the way when you’re done with your workout. Footprint and portability scored a 4 out of 5.

“This is the most durable folding exercise bike I’ve ridden,” noted our tester. This durability, which scored a 5 out of 5, is thanks in part to the heavy-duty 14-gauge steel frame. Its user weight limit of 250 pounds is about 50 pounds lower than the industry standard for exercise bikes, but average for folding bikes.

You won’t find the tech capabilities and conveniences of  higher-priced models, like a built-in touchscreen or storage for water bottles and phones. “But there is an LCD screen with some basic metrics,” noted out tester. Conveniences scored a 2 out of 5 and tech capabilities scored a 3 out of 5. 

[Related: The Best Compact Exercise Equipment]

Best Budget Peloton Alternative: Sunny Health & Fitness SF-B1002

You don’t have to buy a Peloton bike to join in on the Peloton fun. The Sunny Health & Fitness SF-B1002 is an affordable and durable bike with a 49-pound flywheel that can stand up to the kinds of spin classes you’ll find on the Peloton app. This bike is how I do my training when I don’t feel like going outside, and I’ve ridden virtual century rides on top of it. Price, durability, and workout experience all scored a 5 out of 5.

This bike costs $399.99, which is $1,045 to $2,095 less expensive than the Peloton Bike and Bike+, respectively. Sure, you’re not getting a screen, but with a subscription to Peloton App+ — a $44 monthly subscription — you can stream workouts via your own devices. To get the most out of the app, though, you’ll also want to buy a speed and cadence sensor. 

While this bike doesn’t come with a media holder, I have a Top Form Design spintray that works as a desk so I can work on my laptop or stream content from my iPad (if you’re curious, the exact spintray was the Tray Universal). You could also purchase a handlebar mount for your tablet or phone for around $20.

[Related: The 8 Best Fitness Apps]

Our BarBend Tester is shown riding the Sunny Health and Fitness SF-B1002 exercise bike.

I originally purchased this bike because of the 49-pound flywheel, which is larger than the 30- to 45-pound flywheels we’ve seen on other indoor bikes we’ve tested. This provides a super smooth pedal stroke and makes my indoor ride feel similar to biking outside. 

The seat can adjust four ways and the handlebars go up and down, making it suitable for users between 5 feet 2 inches and 6 feet 1 inch. The seat is uncomfortable, but padded bike shorts are a true saving grace. For this, comfort and ergonomics scored a 3 out of 5.

This bike is built to last. I moved to a new apartment and couldn’t get the bike into my Prius, so I tipped it onto its transport wheels and pushed it a mile down the street to my new place without any problems. You will, however, want to oil up the flywheel or replace the leather pad if you start to notice an increase in noise when you raise the resistance. I’ve owned this bike for 3 years and have only had to oil my flywheel twice. Durability scored a 5 out of 5.

Best Budget Exercise Bike for Small Spaces: Yosuda YB001R

Yosuda YB001R Exercise Bike

Yosuda YB001R Exercise Bike

Smooth and quiet cycling with a 35 lb flywheel and attached transport wheels so you can cruise where you want to. Simple LCD screen with a lip for an iPad, tablet, or phone.

Shop Yosuda

You want the benefits of cardio, but you’re on a budget and you only have limited floor space. The Yosuda indoor cycling bike is here to answer your prayers — or non-denominal wishes. At 40 inches long and 45 inches tall, you’re saving 8 inches in length and 5 inches in height when compared to the average stationary bike. Footprint, portability, and setup scored a 4 out of 5.

Our BarBend Tester riding the Yosuda YB001R exercise bike.

This 68-pound bike is portable so you can easily move it around to save some floor space. “It’s good for small spaces, and the transport wheels are great for getting in a workout then moving the bike out of the way,” noted our tester, a certified personal trainer. 

While the bike is compact, the 35-pound flywheel doesn’t disappoint. This weighted spinning wheel — paired with a belt drive system — creates a smoother ride than comparably priced spin bikes with smaller 20-pound flywheels. The resistance levels aren’t labeled, but I never pay attention to labeled resistance in spin classes and just go off of how I feel. However, some users might find this frustrating during classes. 

This bike is limited when it comes to tech. “There’s a basic LCD screen that shows some basic stats like distance, time, and calories burned, but it’s unimpressive,” noted our tester. Tech capabilities scored a 2 out of 5. However, there is a media holder if users want to stream content from their devices. For this, conveniences scored a 3.5 out of 5.

A close look at the pedal and strap on a Yosuda YB001R exercise bike.

While the seat adjusts in four directions, it isn’t the most comfortable or durable seat we’ve sat on. “I’m already seeing some tears on the seat,” noted our tester. We also noticed some reviews online stating that pieces of this bike would fall off or rattle during high-intensity rides. Durability scored a 2.5 out of 5. 

[Related: The Best Exercise Bikes under $500]

Best Budget Recumbent Exercise Bike: Schwinn 230

“Individuals with pain or conditions of the lower back, hips, or knees can benefit from a recumbent exercise bike,” notes certified personal trainer and our expert reviewer Amanda Capritto. By providing a backrest that places the rider in a reclined position, recumbent bikes can help ease the impact on achy joints. The Schwinn 230 is one of our favorites, with its footprint, durability, and setup scoring a 4 out of 5.

[Related: The 6 Best Recumbent Bikes for Seniors]

Our BarBend Tester on the Schwinn 230 Recumbent Bike.

At $599, this bike is around $400 to $900 less expensive than other recumbent bikes we’ve tested. That budget price comes with 13 workout programs, 16 levels of resistance, and Bluetooth connectivity that lets you link up a heart rate monitor or an app like Zwift or Peloton. “The LCD screen isn’t backlit, which can make reading your training metrics difficult, especially if the room is dark,” noted our tester, who gave tech capabilities 3 out of 5 and workout experience a 4.5 out of 5.

This bike’s sturdy build supports users up to 300 pounds, higher than the 250 pound average we’ve found on budget exercise bikes. Its adjustable seat, meanwhile, can accommodate users between four foot six and six foot six, which is one of the widest ranges we’ve seen on an exercise bike. 

At 81.6 pounds and with built-in transport wheels, moving this thing around doesn’t have to turn into a HIIT workout. However, you’ll need to make sure it’s set up close to an outlet, as we found the power cord to be fairly short. Portability scored a 4.5 out of 5. 

A close look at the screen on Schwinn 230 Recumbent Bike.

The plastic seat lacks cushioning and may be uncomfortable for some, but our tester appreciated its vented back. “I really liked the ventilation in the seat, it helped keep my back from getting super sweaty,” they noted.

Best Budget Under-Desk Cycling: Cubii Move

The Cubii Move is an under-desk cardio machine that allows users to move their legs against up to 6 levels of resistance while seated at their desk. Is it a cycle? Is it an elliptical? It’s a little of both, mixing a cycling motion with elliptical footpads. This is Cubii’s most affordable under-desk workout tool, perfect for beginners who are curious about the benefits of under-desk cycling. While we haven’t gotten our hands on the Cubii Move (yet), we have tested the Cubii JR,  which is very similar. Once we try out the Cubii Move, we’ll be sure to update this review!

The Cubii Move weighs under 20 pounds, which makes moving this machine from your home office to your office office a breeze. However, there aren’t any handles, so picking it up may be a little awkward for some.

[Related: The 7 Best Ellipticals]

Common complaints about under-desk cardio machines tend to concern users’ knees knocking on the bottom of their desk. To remedy this, the Cubii Move comes in a compact package that’s only 9.7 inches tall and 19.7 inches wide, which easily fits beneath a standard 29 to 30 inch tall desk. (3) Cubii customer support mentions users will want at least 2 to 3 inches of clearance above their knees to operate this device beneath a desk. The elliptical nature of this machine’s movements should also help keep users from having to lift their knees upwards since the pedaling is more of a forward and back motion.

While you’re busy slogging away in Zoom meetings and in spreadsheets, the Cubii’s LCD display will keep track of your calories burned, time elapsed, distance traveled, RPM, and strides taken. 

If you download the Cubii app, you can also track your weekly metrics and view your progress over time. This app also includes workout programming. “I don’t see the benefit in this programming, since I assume most people intend on using this while they’re working,” noted our tester, a certified personal trainer.

The 6 levels of resistance may not provide enough resistance for some users, but that’s to be expected, as this is marketed as an under-desk elliptical for beginners. “It can be noisy if you’re pedaling at a good clip,” said our tester. It’s also worth noting that a handful of customer reviews said the machine squeaked as they pedaled, with one suggesting WD-40 as a remedy. 

For peace of mind, this under-desk unit comes with a 1-year warranty, with an additional year added to that if you register your purchase within 90 days of purchase. 

Benefits of Budget Exercise Bikes

Making an investment in your health shouldn’t come at a steep cost. However, if you need a little nudge to loosen the grip on your purse strings, here are some of the benefits you’ll reap from hopping on and becoming an indoor cyclist.

Low-Impact Cardio Workout

While you can certainly take off for the races, exercise bikes can be useful during recovery, as, unlike running, biking is a relatively low-impact form of exercise. This type of cardio is easier on knees and joints, allowing users to lift their heart rates and work up a sweat without having to take part in high-impact activities. (4) 

Amanda Capritto, a certified personal trainer and our expert reviewer, noted, “From people who are looking to generally improve their health, individuals who require low-impact cardio exercise, and competitive athletes, indoor stationary bikes provide excellent workout opportunities.”

Health Benefits

Sure, you may feel good after a quick 30 minute HIIT workout on your bike, but there are loads of things happening inside your body that will benefit you in the future. “Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few,” mentioned Capritto.

Our BarBend Tester rides the Schwinn 230 Recumbent Bike.

Riding on an exercise bike can also lower your blood pressure, manage your weight, and improve your aerobic capacity, meaning your body will become more efficient at using oxygen. (1)(5) Regular exercise can also help prevent cancer, depression, diabetes, and cardiovascular disease. (6)

At-Home Workout

Just imagine: You wake up, keep your pajamas on, and you hop onto your indoor cycling bike for a quick ride before you make coffee (fine, sorry, after your coffee). Having access to your own cardio equipment means you can work out whenever you like. 

“Exercise bikes, like treadmills, bring a form of outdoor exercise indoors for when the conditions aren’t right or you need more structure,” notes Capritto. 

What to Consider Before Buying a Budget Exercise Bike

Whether you’re new to the at-home cardio game or you’ve dabbled in this space before, there are many points to mull over before you choose one bike to rule them all. You’ll want to consider your fitness level, what sort of cycling you’d like to do, and how much room you have to spare for the newest member of your household. Here is what to look for when buying an indoor cycle.

Floor Space

Measure, measure, measure! I know. You don’t want to. I’ve been there, too. I was certain that my under-desk treadmill would fit underneath my desk because it looked like it would from the pictures! And you know what, I got lucky. It fit. Still, you should always measure the space you have available and set those measurements beside the dimensions we provided for every option on our list. 

Since they often lack cutting-edge tech and heavy-duty builds, budget indoor exercise bikes tend to have smaller footprints and lighter weights than luxury models. Some even make compactness their whole thing with folding mechanisms and built-in transport wheels for easy rolling. If you’re in a tight space, a budget model may be just what you need. 

Durability

Something you’ll need to consider is how much you intend to use your bike. Budget buys are great for those who want to sneak some cardio in a few times a week, but those looking for a beast to support high-intensity workouts on the daily will likely want a more durable machine built from heavy-duty steel. A solid warranty plan — think 5 to 10 years for the frame — also helps. 

Fitness Goals

Are you looking to put the pedal to the metal, or are you someone who’s looking for some leisure rides to help increase your cardio throughout the day? Your fitness goals and the intensity you desire from your exercise bike will help you navigate between upright and recumbent bikes. For example, if you’d like to stand up out of the saddle as you push the resistance to its limit, a recumbent bike won’t provide you that opportunity. Recumbent bikes, though, offer an even lower-impact experience, which should help those with achy joints. 

Close look at the handlebars while our BarBend Tester rides the Yosuda YB001R.

“I encourage individuals on a budget to strictly prioritize before beginning their shopping process. Making a list of exercise equipment priorities may help you stretch your dollar a bit further; when you know exactly what you want, you’re less likely to… wind up with a piece of equipment you don’t really want,” notes certified personal trainer and our expert reviewer Amanda Capritto. Whether you’re pedaling at a light pace or pushing yourself towards a fat-burning heart rate zone, you’ll need to understand the type of work you’re interested in doing, so the equipment you invest in can provide.

Price

“One’s budget should obviously be top-of-mind when shopping for budget home gym equipment,” notes Capritto, and we’re sure that’s the case if you’re perusing this roundup. Be sure to make up your budget for how much you’d like to spend, then you can cross reference your favorite options from this list (and elsewhere) to see which products offer the training and high-quality capabilities you’re after for the price point you’re after.

How Much Do Budget Exercise Bikes Cost?

Here is a breakdown of the cost of each budget bike on our list. Keep in mind that some of these options may have discounted deals on the brand’s website.

Ranging from $199 up to $699, there’s an exercise bike that’ll suit most budgets. With options for recumbent bikes, under-desk units, folding bikes, studio cycles, and air bikes, we’ve got an option on our list for whatever type of cycling you’re looking to do.

Final Word 

The best cardio machines for home use can help bring the health benefits of cardio right to your doorstep. Whether you’re looking to spike your heart rate a few times a week or train for a cross-country bikepacking trip, there are options available to suit most budgets.

Purchasing an exercise bike is an investment, but it’s one that can lead to a routine that can help change your life. Before you can get there, though, you’ll have to do your research, cross-reference your options, and finalize your budget so that you can make a choice that fits your needs. Regardless of the choice you make, the path you’re taking towards cardio glory is sure to be a worthy investment.

FAQs 

References

Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509. https://doi.org/10.1111/j.1600-0838.2011.01299.x

Prieto-González, P., & Yagin, F. H. (2024). Energy expenditure, oxygen consumption, and heart rate while exercising on seven different indoor cardio machines at maximum and self-selected submaximal intensity. Frontiers in sports and active living, 6, 1313886. https://doi.org/10.3389/fspor.2024.1313886

Randel, S. (2020). Key Measurements to Help You Design the Perfect Home Office. Houzz.com.https://www.houzz.com/magazine/key-measurements-to-help-you-design-the-perfect-home-office-stsetivw-vs~25890012

Sandmeier R. H. (2000). Osteoarthritis and Exercise: Does Increased Activity Wear Out Joints?. The Permanente Journal, 4(4), 26–28.

Ozaki, H., Loenneke, J. P., Thiebaud, R. S., & Abe, T. (2015). Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta physiologica Hungarica, 102(1), 1–22. https://doi.org/10.1556/APhysiol.102.2015.1.1

Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351

The post The 7 Best Budget Exercise Bikes of 2024 — Expert Tested and Approved appeared first on BarBend.

Mobility training is a bit like eating your vegetables. You don’t particularly want to, but your parents insist — “you need them to grow up big and strong,” they probably said. As it turns out, they were right.

If strength training is the meat and potatoes of your exercise routine, mobility exercises are your “micronutrients”. The right mobility work can help preserve bodily function, stave off injury, and also improve your performance. (1) Don’t buy it? Here’s licensed Doctor of Physical Therapy Eugene “Bo” Babenko:

“In my line of work, I’ve seen so many injuries come down to the client not working through a full range of motion,” Babenko says, which means being flexible enough to access those ranges and strong enough to control them. That’s why you need mobility training — here are 12 of Dr. Bo’s favorite exercises for mobility. 

12 Best Mobility Exercises, From a DPT

Crocodile Breathing

Single-Leg Supine Leg Raise

Single-Arm Kettlebell March + Reverse Lunge

90/90 Hip Rotation

Thoracic Foam Rolling

Cossack Squat

Shoulder CAR

Sciatic Nerve Floss

Dead Hang

Banded Hip Mobilization

Kang Squat

Kettlebell Windmill

Recent Updates: This list of mobility exercises was revamped on Mar. 1, 2024, by BarBend Senior Writer Jake Dickson in a collaboration with Colorado-based Doctor of Physical Therapy Eugene “Bo” Babenko. Babenko is a veteran clinician with years of experience helping athletes of all levels remedy injuries and improve their quality of life both in and out of the gym. 

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 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.

1. Crocodile Breathing

“Deep belly breathing is the ultimate way to start any training session,” says Babenko. This rhythmic breathing technique will not only regulate your nervous system and prepare your mind for the workout to follow, but also serves as some introductory practice to proper abdominal bracing. 

How To Do It

Lie face-down on the floor and cross your arms in front of you, placing your forehead on the back of your palms.

Exhale fully until you feel your torso empty of air.

Inhale slowly and deeply, thinking about filling your body with air from your chest to your tailbone. 

2. Single-Leg Supine Leg Raise

According to Babenko, grounded core exercises like the leg raise are a phenomenal way of utilizing what’s called reciprocal inhibition — activating one muscle to signal an opposing muscle that it’s okay to relax. This move will train your core and may help improve hamstring flexibility. 

How To Do It

Lie on your back with one buttcheek scooted up against the pillar of a squat rack or door frame.

Hike that leg up with your knee locked until you feel a stretch in your hamstring.

Lift your shoulders off the floor slightly and compress your ribcage to activate your abs.

With the other leg’s knee locked, gradually lift it until it aligns with your suspended leg and then slowly lower it back down. 

3. Single-Arm Kettlebell March + Reverse Lunge

“This drill provides great ‘return-on-investment’ for the hips, and is one I personally do almost every morning,” Babenko says. The standing marches will actively engage your core and hip flexors, while the reverse lunges will then lengthen those tissues for a balanced stimulus. 

How To Do It

Rack a kettlebell on one side of your body in the front rack position.

Brace your core and hold your non-working arm out to the side or at your hip for balance.

Perform standing marches, bending your knee and lifting it up to waist height, alternating legs.

Then, step backward into a reverse lunge position, alternating legs once again. 

4. 90/90 Hip Rotation

For Babenko, “owning” a joint’s full range of motion is everything. You can use the 90/90 hip rotation to develop active control over both of your hip joints simultaneously. “The internal rotator muscles of the hip are hard to access and control for most,” Babenko says. 

How To Do It

Sit on the floor with your knees bent and tucked up to your chest.

Sweep your right knee down and push your right foot out and around behind you, pulling that hip into internal rotation.

Open the other leg and place the outside of that knee on the ground.

Both of your legs should be on the floor, knees bent at 90 degrees each.

Reverse the motion, switching hip positions slowly using your hip muscles.

5. Thoracic Foam Rolling

“Undoing the damage from the day”, as Babenko calls it, is one of the best ways to improve overall performance and ensure proper shoulder function. Thoracic foam rolling pulls your spine into extension, lengthening your abs, pecs, and anterior shoulder muscles in the process, which may grow tight after long periods of sitting or slouching. 

How To Do It

Sit down with the foam roller up against your tailbone and your legs either straight out in front of you or bent at the knee.

Slowly “slide” down into a supine position, until you’re either leaning fully against the roller or are arched over it with your upper back on the ground as well.

Identify trigger points or painful areas in your mid or upper back and roll back and forth over them, breathing deeply. 

6. Cossack Squat

Think of Cossack squats as a single-leg mobility exercise that also enhances stability and control. This move is also excellent for stretching out the insides of your thighs if you have trouble opening your hips. 

How To Do It

Stand in a wide sumo stance with your knees locked and your toes pointing slightly outward. 

Extend your arms in front of your body or cross them at your chest.

Slowly push your hips back and sideways, sinking into a squat position on one side while using your other leg as a kickstand for balance.

Reverse the motion, return to the starting position, and then squat deep into the opposing side. 

7. Shoulder CAR

In physiotherapy, “CAR” stands for “controlled articular rotation” — a fancy way of rotating a limb around a fixed point. The shoulder CAR takes your shoulder through its full range of motion and, according to Dr. Babenko, is one of the best ways to improve shoulder mobility. 

How To Do It

Take a half-kneeling position adjacent to a wall. The leg closest should the wall should be your “down” leg.

For extra stability, place a foam roller between the inside of your “up” knee and the wall.

Extend your wall-side arm out along the wall with your elbow straight.

Slowly glide your arm up the wall in an arc motion, passing your head and extending behind your body. 

8. Sciatic Nerve Floss

Babenko remarks that this is a particularly good mobility exercise for runners, skiers, or anyone who may mistakenly believe that they have tight hamstrings when the underlying cause may be neural in nature. Nerve “flossing” refers to performing a dynamic stretch that mobilizes neural tissue and treats associated symptoms. (2)

Editor’s Note: If you’re experiencing nerve-related pain or conditions like severe tingling or numbness, consult with a doctor right away. 

How To Do It

Stand upright with a staggered stance, placing one foot a few inches in front of the other, making contact with the ground with only your heel.

Hinge forward, dropping your head towards your forward foot without bending your knees.

As you drop down, actively sweep your arms forward as though you were scooping up the air. 

9. Dead Hang

“Accumulating time in a hanging position has all sorts of benefits,” Babenko says. Namely, dead hangs both improve shoulder mobility while also providing some axial decompression — they allow gravity to apply very mild traction to your spine, countering the compressive forces applied by moves like the squat or overhead press. Oh, and you’ll also get a free grip exercise along the way. 

How To Do It

Reach up and grab ahold of a stable horizontal bar with a shoulder-width, overhand grip.

Slowly suspend yourself from the bar, hanging freely without swaying.

Allow your shoulders to pull upward towards your ears as you hold your lower body motionless.

10. Banded Hip Mobilization

Babenko notes that one of the most common restrictions he sees in his practice is limited hip extension and internal rotation. “Using a heavy band to get the hip opened up with some overhead reaching incorporated is something I use with almost 90% of my clientele,” he says, as a way of stretching out a tight anterior chain. 

How To Do It

Tie a heavy resistance band around a stable structure like the frame of a squat rack at around knee height.

Place one leg into the loop of the band, then hike it upward into your groin. The band should wrap around directly under your buttcheek.

Take a knee, placing the banded knee on the floor and your opposite foot flat in front of you.

Allow the band to pull your hip into extension until you feel a strong stretch along the front of your thigh. 

11. Kang Squat

The ability to breathe in the bottom of a squat position is key to proper posture and bracing, Babenko says. By incorporating a hip hinge as well, you can loosen your posterior chain and warm up your entire lower body at once. 

How To Do It

Unrack an empty barbell and place it on your upper back as you would for a back squat.

Assume your standard squat stance, then hinge backward into a deep good morning position.

From the hinged position, sink your butt down and drive your knees forward to fall into the bottom of a deep squat.

Pause, exhale, then reverse the motion, deliberately shooting your hips up and back until you’re in the hinged position once again. 

12. Kettlebell Windmill

Your shoulder blade sits flush against the back of your ribcage and is the most mobile area in your upper body, which means there’s a large range of motion you need to stabilize. The kettlebell windmill not only stretches your posterior chain, but requires you to isometrically contract your upper back and shoulder girdle to suspend a weight overhead in the process. 

How To Do It

Hold a kettlebell above your head with one arm and take a staggered stance with your legs slightly out of alignment. 

Maintaining a locked elbow in your upper arm, slowly and gradually tilt your torso to one side, reaching down toward the floor with your other arm. 

Lower yourself until you can touch the floor or until you feel a strong stretch throughout your hip and lower back. 

How To Track Mobility Training Progress

People often mistakenly think of mobility exercises as a type of fitness band-aid — something you apply to heal an issue and then discard. But the reality is that mobility training is training, and you need to progressively overload it the same way to see real results. 

[Read More: The 7 Best Foam Roller Exercises for Mobility and Better Movement]

If you’re wondering how to track your mobility progress over time, there are a few ways to go about it. Ask yourself these questions: 

Can you access more of your range of motion without the assistance of a partner or from a weight?

Are movements or actions that were once restricted or uncomfortable now tolerable or easy?

Do you experience less discomfort in positions that were once challenging to maintain? 

You can, in some cases, also measure your mobility progress more literally. Common mobility screens like shoulder dislocations with a PVC pipe or the knee-to-wall test for ankle dorsiflexion may apply. However, the best way to measure your mobility over time is to work through a progressive plan under the guidance of a qualified clinician. 

3 Mobility Workouts To Try

If you’re struggling with your mobility, even the best exercises in the world only get you halfway there; you need to know how to organize them into mobility workouts of their own. 

Mobility Warm-Up

If you associate mobility exercises with your warm-up, you’re not wrong. So how do you warm up… for your warm-up? Research indicates that if you’re warming up with mobility exercises directly prior to your workout, you should focus on deliberate, dynamic movement. Save static stretches for after your session if you can help it. (3) 

[Read More: 4 Bodyweight Warm-Up and Cool-Down Mobility Drills]

Here’s how you’d typically ease into your mobility routine at the very start of a session: 

5-10 minutes light cardio on the treadmill, elliptical, stepper, or skipping rope

2-4 joint-specific mobility exercises that involve the muscles you’re using that day

Mobility Workout for Squats

Squats (and all of their variations) are some of the best leg exercises you can do, but proper squat form isn’t always easy to achieve. Mobilizing and warming up for squats at the start of your lower-body workout can make all the difference when you get under the barbell.

Mobility Workout for Beginners

Improving your flexibility is essential to hitting the ground running with a new fitness routine. To perform mobility exercises safely, you need the appropriate range of motion. A few different bodyweight exercises aimed at beginners will do the trick; 

Mobility Workout for CrossFit 

CrossFitters need robust mobility throughout most of their joints. Weekly WODs contain many different compound exercises or gymnastics movements that require exceptional mobility. To ensure you’re primed for performance before the clock starts running, hit this sequence:

[Read More: 4 Mini Band Exercises to Improve Your Shoulder Mobility]

Benefits of Mobility Training

If you’ve ever experienced the crush of stiff muscles, you’ll love the primary benefit of mobility training. It helps you move in a greater range of motion without so much muscle stiffness. This helps improve your overall exercise performance by ensuring that your body can handle what you’re putting it through in training.

Become a Better Athlete

The ability to change direction quickly without sacrificing speed and quickness is important for a lot of sports and daily life activities. When your muscles are less stiff, your movements are easier and smoother. This translates into better movement mechanics on and off the platform. And the more efficiently you can move, the more effective your workouts will become.

Injury Prevention

Whether you’re running, lifting, jumping, or changing directions in daily life, you’re putting a lot of stress on your joints and muscles. When a joint moves through its full ROM, it improves its ability to absorb force. Therefore, a more mobile joint is generally a safer joint.

[Read More: 5 Mobility Drills to Help You Through Lifting Sticking Points]

When your body has mobility restrictions, it will compensate and find a way to get the movement done. This leads to muscles and joints up and down the kinetic chain trying to do the work of your restricted joint. Over time, this can lead to injuries and pain. 

Better Strength and Hypertrophy Potential

Having good joint mobility, including wrist mobility, ensures that you’re able to move as efficiently as possible during your lifts. You won’t be improperly compensating for small ranges of motion, so you’ll be able to channel the forces you need to lift most effectively. 

When you do that, you’ll be able to move heavier loads. This ability leads to more strength and better muscle-building potential. 

[Read More: 12 Wrist Mobility Drills to Do at Work and Before Lifting]

For example, if your hip mobility is limiting your squat or deadlift, you’re not strengthening all parts of the movement and leaving gains on the table. Improving mobility through mobility exercises for weightlifting is therefore a great way to get stronger without weights.

Mobility Training Tips 

It’s all well and good to know that you need to do mobility training. It’s trickier to actually ensure that you’re doing it effectively. Here’s how to get started with your mobility exercises.

Exercise Selection: Prioritize exercises that match your current limitations and are connected to whatever lift you’re doing on any given day

Sets and Reps: Sets and reps vary. Generally, you’ll want to perform enough of a mobility exercise to feel a mild to moderate challenge or stretch, but not so much that you tire yourself out before a workout or irritate an existing injury. 

Focus On Breathing

Whatever you do, don’t hold your breath. It’s tempting — especially if you’re panicking in a new range of motion — to stop breathing during mobility workouts. But instead, match your movements with your breath. 

[Read More: How to Level-Up Your Daily Movement, According to Dr. Kelly Starrett]

Every time you inhale, imagine making your body longer. When you exhale, sink deeper into the position you’re in. This can give you something to focus on, and it will also signal to your body that it’s safe to relax into its current uncomfortable position.

Start Gradually

Even if you’re very experienced with mobility training, avoid going from zero to 60 immediately. Begin each set somewhat tentatively, and gradually — with each breath — sink into a deeper range of motion.

[Read More: 6 Stretches and Warm-ups to Improve Ankle Mobility]

The same holds true for mobility training on a macro level. Start by getting yourself acclimated to two or three movements, performed with smaller rep counts and holds. Only once you feel comfortable should you add more time, reps, and exercises to the mix. Think of it as progressive overload and ramp-up sets for mobility exercises.

Be Consistent

It might be tempting to skimp on your warm-up or your mobility-specific training sessions. If that sounds like you, try integrating mobility exercises into your rest times between strength sets. You won’t have to schedule in extra time — you’ll be taking rests in between sets anyway. 

By working mobility into your rest periods, you’ll prime your muscles for the next set and make mobility training a habit. Hopefully, intra-set mobility exercises will get you increasingly comfortable with mobility training generally, such that you can integrate it into broader aspects of your fitness routine.

FAQs

References

Gabbett TJThe training—injury prevention paradox: should athletes be training smarter and harder?British Journal of Sports Medicine 2016;50:273-280.

Peacock M, Douglas S, Nair P. Neural mobilization in low back and radicular pain: a systematic review. J Man Manip Ther. 2023 Feb;31(1):4-12. doi: 10.1080/10669817.2022.2065599. Epub 2022 May 18. PMID: 35583521; PMCID: PMC9848316.

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.

Featured Image: baranq/Shutterstock

The post The 12 Best Mobility Exercises From a Physical Therapist (+ Tips) appeared first on BarBend.

In one of his first orders of business after CrossFit.com went live in February 2001, coach Greg Glassman programmed and published the site’s first workout. Though it originally went unnamed, the workout later became known as “Fast and Heavy” and consisted of dumbbell thrusters and quarter-mile runs.

As more and more athletes began to check in on this new website and use the “dot com” workouts to train, many did so from their basements, in their backyards, in their driveways, and in their garages. 

[Related: Breaking Down the Most Common CrossFit Open Movement Combinations]

The Garage Gym Spreads

In September 2002, Glassman penned an article in The CrossFit Journal titled “The Garage Gym.” In it, he guides his readers through “outfitting a world-class strength and conditioning facility in your garage.” He provides equipment shopping lists and instructions on how to create the ideal space on a budget. 

Glassman’s article came out before CrossFit affiliates began multiplying throughout the world. Today, CrossFit.com reports that there are currently over 12,000 affiliated gyms, which makes it easier for athletes to find a space that suits their needs and goals. 

However, many individuals still opt for the humble garage gym, perhaps due to convenience, accessibility, schedule, or just a personal preference. 

In a sport where the garage gym is at the heart of its history, it’s always meaningful when the CrossFit Games crew gives a nod to these athletes and their often impressive spaces. 

A Time to Shine

In 2016, the 16.2 Open announcement and the subsequent throwdown between Dan Bailey and Björgvin Karl Guðmundsson was held in a garage gym for the first time. On that cold night in Candler, NC, in Crossfitter Joel Hartzler’s garage, Bailey and BKG went head-to-head across 20 minutes of toes-to-bar, double-unders, and squat cleans. 

Hartzler was chosen from a field of thousands of hopefuls, who had to send pictures of their garage gyms to CrossFit for the chance to be chosen to host the workout. 

A Return to Form

For the 24.2 Open Announcement, CrossFit returns to a garage gym, but this time, it belongs to two-time CrossFit Games champion Justin Medeiros. 

Medeiros’ “Shred Shed” will host the March 7 battle between himself and fellow Games athlete Colten Mertens. Anyone who has seen Medeiros’ YouTube channel has quite likely drooled over his facility. 

[Related: Laura Horvath Takes 7th at 2024 European Weightlifting Championships]

While garage gyms may call to mind multi-use spaces with gritty floors, a squat rack in one corner, and some fertilizer and tools in another, the Shred Shed is far from that. With almost every piece of Rogue equipment one can imagine, Medeiros built and customized the ultimate destination for any CrossFitter. But this isn’t technically the first Shred Shed. 

In 2021, before he won that year’s CrossFit Games, Medeiros trained out of a literal shed. During this time, he traveled periodically to Vancouver, Washington, to work with coach Adam Neifer at CrossFit Fort Vancouver. But while he was home in Boise, Idaho, his facility was an 18-by-15-foot shed, equipped with what he could afford at the time and what would fit. It wasn’t much, but it was enough to build a champion. 

[Related: Interview: Haley Adams Talks About Her Year Away From CrossFit Competition]

The Bottom Line

The 24.2 throwdown is a significant tip of the cap to all the garage gym grinders out there, opting for a more grassroots approach to their fitness. Each year, #garagegym can be found on the Open leaderboard so those athletes can compete against one another, far and wide. 

An ardent supporter of affiliates, Medeiros extended an invitation for any and all gyms in his area to send a shirt his way so that he can hang it up during the live event for the CrossFit team to film.

With 24.2 right around the corner and without all the details known, the excitement is building and speculation is running wild. Regardless of the workout, Thursday, March 7, is going to be a proud moment for garage gym owners everywhere.

Featured image: @justinmedeiros34 / Instagram

The post An Ode to the CrossFit Garage Gym appeared first on BarBend.

The 2022 and 2023 Arnold Classic Men’s Physique Champion, Erin Banks, chose not to compete in the 2024 edition of the contest held on March 2, 2024, in Columbus, OH. That meant fans were guaranteed to see a new Men’s Physique champion crowned on the Arnold stage.

Pre-judging for the Men’s Physique contest began as competitors entered the stage for group comparisons. Judges started their process of determining the best of the best.

[Stay Tuned: 2024 Arnold Classic Results — Live Updates & Winners]

[Related: 2024 Arnold Strongman & Strongwoman Classic Results & Leaderboard]

2024 Arnold Classic Men’s Physique Roster

Kyron Holden

Corey Morris

Diogo Montenegro

Andres Ramos

Vitor Chaves

Vinicius Mateus Vieira Lima

Emmanuel Costa

Emanual Hunter

Jonas Jamena

Mahmood Al-Maghrabi

Ismael Martinez Dominguez

Athletes were compared against each other in the following callouts:

Callout One

Corey Morris

Vinicius Mateus Vieira Lima

Diogo Montenegro

Vitor Chaves

Kyron Holden

Emanual Hunter

Callout Two

Andres Ramos

Emmanuel Costa

Ismael Martinez Dominguez

Jonas Jamena

Mahmood Al-Maghrabi

Callout Three

Vitor Chaves

Vinicius Mateus Vieira Lima

Diogo Montenegro

Kyron Holden

The fans were standing behind the filled seats. The judges appeared to favor the 2023 runner-up, Diogo Montenegro, Vinicius Mateus Vieira Lima, and Vitor Chaves. Those three spent the most time in the middle of the first callout. 

The Arnold Classic Men’s Physique contest finals will occur on the evening of March 2, 2024, at the Battelle Grand Ballroom. Interested fans can watch all the action on the Arnold Sports livestream for free via their website.

[Related: 2024 Bikini International Pre-Judging Report]

2024 Arnold Classic Results

Wesley Vissers Wins 2024 Arnold Classic Physique

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Rajesh John Wins Arnold Classic Wheelchair

Featured image: @diogomontpro on Instagram

The post 2024 Arnold Classic Men’s Physique Pre-Judging Report appeared first on BarBend.

Defending two-time Bikini International champion Lauralie Chapados told BarBend in her exclusive interview that she was looking forward to her title defense at the 2024 Arnold Classic against friend and two-time Bikini Olympia and Bikini International champion Angelica Teixeira, returning to the stage for the first time since 2020. Chapados’ defense kicked off at the Arnold Expo stage in Columbus, OH, on March 2, 2024, during pre-judging.

Chapados and the rest of the lineup faced the judges and fans for group comparisons and introductions before being compared in callouts.

[Stay Tuned: 2024 Arnold Classic Results — Live Updates & Winners]

[Related: 2024 Arnold Strongman & Strongwoman Classic Results & Leaderboard]

2024 Bikini International Roster

Amanda Marques Pereira

Eli Fernandez

Tamekia Carter

Vania Auguste

Ottavia Mazza

Aimee Delgado

Phoebe Hagan

Rhoda Allie

Ivanna Escandar

Angelica Teixeira

Lauralie Chapados

Pre-judging doesn’t necessarily determine the champion, but it offers a glimpse into who the judges consider most viable for the overall title. Athletes positioned centerstage during the final callout in pre-judging are typically the athletes battling for the gold.

Callout One

Eli Fernandez

Vania Auguste

Aimee Delgado

Lauralie Chapados

Angelica Teixeira

Phoebe Hagan

Callout Two

Ivanna Escandar

Rhoda Allie

Ottavia Mazza

Amanda Marques Pereira

Tamekia Carter

Callout Three

Eli Fernandez

Vania Auguste

Angelica Teixeira

Phoebe Hagan

Rhoda Allie

Callout Four

Lauralie Chapados

Aimee Delgado

Chapados and Teixeira had the majority of the fan support. However, Chapados was in the center of the first call-out with Aimee Delgado. They appeared to be the judges’ early favorites and the final head-to-head callout between them confirmed that.

The Bikini International finals occur at the Battelle Grand Ballroom on the evening of March 2, 2024, where Arnold Schwarzenegger will award the trophy to the 2024 Bikini International champion. The entire contest can be watched live for free via livestream on the Arnold Sports website.

2024 Arnold Classic Results

Wesley Vissers Wins 2024 Arnold Classic Physique

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Rajesh John Wins Arnold Classic Wheelchair

Featured image: @angelicaht on Instagram

The post 2024 Bikini International Pre-Judging Report appeared first on BarBend.

The 2024 Arnold Classic Pro Wheelchair competition was held on Saturday, March 2, 2024 on the Arnold Expo stage at the Greater Columbus Convention Center in Columbus, OH. This contest featured past champions Harold Kelley and Gabriele Andruilli, as well as five other contenders.

Announcer Bob Chicerillo and Wheelchair Bodybuilding chairman Nick Scott introduced each of the seven men to the stage for the audience and those watching via free livestream. Scott also shared their personal stories.

After a pair of callouts to compare physiques, Rajesh John was given the top score in on the judges’ scorecards and claimed the Arnold Classic title.

[Stay Tuned: 2024 Arnold Classic Results — Live Updates & Winners]

2024 Arnold Wheelchair Roster

Josue Fabiano

Harold Kelley

Gabriele Andruilli

Bradley Betts

Gaylon Grigsby

Rajesh John

Leonard Harmon

[Related: 2024 Arnold Strongman & Strongwoman Classic Results & Leaderboard]

The judges then compared the athletes in group callouts to determine who would be the champion at the show’s end. The callouts were as follows:

Callout One

Bradley Betts

Josue Fabiano

Harold Kelley

Gabriele Andruilli

Rajesh John

Gaylon Grigsby

Leonard Harmon

Callout Two

Bradley Betts

Harold Kelley

Josue Fabiano

Rajesh John

Gabriele Andruilli

Gaylon Grigsby

Leonard Harmon

Little time was wasted before the judges decided and the top awards were presented. Kelley and Andruilli were the favorites going in, which seemed to hold true through the callouts.

However, another shocking outcome hit the audience at the Arnold as the defending champion, Harold Kelley, dropped to fourth place overall, leaving the throne open for a new champion. While many expected Andruilli to reclaim the title, Rajesh John won his first Arnold title.

2024 Arnold Wheelchair Results

Rajesh John

Gabriele Andruilli

Josue Fabiano

Harold Kelley

Gaylon Grigsby

Bradley Betts

Leonard Harmon

Stay tuned to BarBend throughout the weekend as we continue our coverage of the 2024 Arnold Classic in Columbus. Fans interested in keeping up with the action can also Watch the free live stream on the Arnold Sports website.

2024 Arnold Classic Results

Wesley Vissers Wins 2024 Arnold Classic Physique

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Featured image: @john_ifbb_pro on Instagram

The post Rajesh John Wins Arnold Classic Wheelchair appeared first on BarBend.

Fuel is everything. After all, you wouldn’t stop at the gas station and fill the tank of your Prius up with unleaded diesel. Your body works the same way; working out on an empty stomach isn’t always ideal, but without the right nutrition in your belly, you’re going to have a hard time putting your pedal to the metal. 

So, before you head to the gym for your next workout, take some time to ensure you’ve got the right pre-workout meal prepped. Here’s how to know what to eat before a workout, and some suggestions for what to whip up in the kitchen on game day: 

Credit: monticello / Shutterstock

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.

What To Know About Pre-Workout Nutrition

Here’s the deal: Whether you’re bulking up or in a calorie deficit, you should probably have some food in you prior to your strength training session or bout of conditioning. 

That said, fasted training is certainly a thing and works for some athletes if handled properly. But for the average Joe or Jane who hits the gym to improve their health, solid pre-workout nutrition is everything. And that means consuming the appropriate amount of macronutrients (that’s your protein, carbs, and fats). 

Protein

People mostly think of protein as a “restorative” nutrient, meant to help repair the damage incurred by physical activity, and they’re right. However, how much protein you take shouldn’t be entirely backloaded after your session. 

[Read More: 7 Benefits of Protein for Health and Performance]

For one thing, eating some protein earlier in the day can make it easier to hit your daily quota. Ingesting protein prior to a workout gives you more amino acids to work with, which may help preserve muscle mass. Furthermore, protein is highly filling, and can help you stave off hunger pangs or cravings that may distract you from the workout at hand. (1) 

Carbs

Unless you’re on a ketogenic diet, you shouldn’t be afraid to pile on the carbohydrates, especially prior to a workout. Carbs are the most readily available and easily-utilized fuel source you have access to and studies broadly agree that they can be a tremendous asset to both muscular strength and endurance. (2)

Credit: Ground Picture / Shutterstock

[Read More: The 13 Best Healthy Carbs to Add to Your Meal Prep Plans]

But you can have too much of a good thing after all. Some evidence-based recommendations suggest taking between 1 and 4 grams of carbohydrate per kilogram of body weight before a training session, (3) however too many carbs can also cause bloating, indigestion, or other digestive issues. The bottom line is this — you “need” carbs to perform, but identifying exactly how many is a personal task that depends on your body and fitness goals. 

Fats

Dietary fat has the lowest short-term impact on your workout performance. But neglecting fat or chronically under-consuming healthy fats can have a host of downstream negative effects that will diminish your energy levels and motivation, so it’s important to have an adequate amount on a daily basis.

[Read More: Should You Eat Fat After a Workout?]

Do you need to eat fat during your pre-workout meal? Not necessarily, but fat is calorically-dense and filling. It also helps smooth out digestive processes, so it’s wise to include at least a little bit on your way to hitting your daily quota (most recommendations hit between .5 and 1.5 grams per kilogram per day). (4)

How To Time Your Pre-Workout Meal

Here’s the deal. Periworkout (that’s “surrounding your workout”) nutrition isn’t as big of a deal as people make it out to be. Yes, what you eat before you train certainly impacts how you feel during that fourth set of squats, but long-term, what really moves the needle are your overall nutritional healthy habits. (5)

With that in mind, you may still be wondering how to time your last meal before a gym session. The shorthand rule is this: 

The closer the meal is to the workout session (3 or fewer hours), the smaller it should be, and the more you should prioritize fast-acting carbohydrates and inoffensive flavors.

[Read More: When to Take Your Pre-Workout Mix?]

Two hours or less before your workout, the last thing you need are slow-digesting fibrous carbs and/or ingredients or flavors that may irritate your stomach. One quick example would be a plain bagel with some nut butter and sliced bananas; high in protein and carbs, relatively low in fat, and easy to eat. 

If your last meal before a workout is 3 or more hours away from the workout, you can go for a larger meal with a more balanced body composition. 

Breakfast paints a good picture here. A hearty breakfast of several eggs with whole-wheat toast or plain oatmeal and a glass of milk or orange juice offers a wide array of macro and micronutrients. If you don’t train until your lunch hour, you’ll also have plenty of time to settle your stomach. 

Pre-Workout Meal Ideas

If you’re looking for the best meal to eat pre-workout, you’ve come to the right place. These are some easy, quick, and convenient options to fuel your body before hitting the weights. Note that the calorie and macronutrient content of these meals will vary depending on the brand/size of the food sources you select. 

1. Plain Bagel, Avocado, Egg Whites

This is a great breakfast or brunch option if you like to train around midday or early in the afternoon. This meal comes packed with fast-digesting carbohydrates to power high-intensity resistance strength training along with small amounts of protein and healthy fats. Add salt, seasoning, or extra toppings as needed — this one is designed to go down quick and not upset your stomach.

[Read More: These Are the Best High-Protein, Low-Carb Foods for Muscle Growth]

How To Make It: Cut and toast one plain or everything bagel. Slice one small avocado and scoop out one half, spreading it across the bagel. Cut two hard-boiled eggs in half; you can throw the yolks away to save calories or include them to add more healthy fats. Chop up the whites and sprinkle them on top of the avocado.

Macros

Protein: 24 grams

Carbohydrate: 60 grams

Fat: 10 grams

Calories: 480

2. Protein Oatmeal

Protein oatmeal, or “proats” as bodybuilders adoringly refer to them, are a quick pre-workout meal option that also provides satiety throughout the day thanks to the high dietary fiber content of the oatmeal. You can whip up some proats right before your workout or prepare them the night before for a more grab-and-go option.

Credit: nadianb / Shutterstock

[Read More: 20 High-Protein, Low-Calorie Foods Worth Subbing Into Your Diet]

How To Make It: Prepare ½ cup of plain rolled oats with hot to boiling water, then mix in one scoop of your preferred protein powder. Consume after or cover with plastic wrap and place in your refrigerator overnight. You can top your proats with low-sugar syrup, banana slices, or mixed berries.

Macros

Protein: 30 grams

Carbohydrate: 35 grams

Fat: 6 grams

Calories: 320

3. Nut Butter on Whole Wheat Bagel, Juice

For something a bit more calorie-dense, look towards spreads and condiments with higher fat or sugar content, such as nut-based spreads like Nutella. You can whip up this pre-workout meal for breakfast and chug a glass of orange juice, or select the fruit juice of your choice — you’re aiming for fast-acting, simple sugars to fuel your performance in the coming hours. 

[Read More: The Best High-Protein Breakfast Ideas for Muscle-Building and Fat Loss]

How To Make It: Toast a whole wheat bagel and spread two tablespoons of Nutella or similar spread. Serve with eight ounces of your favorite fruit juice. 

Macros

Protein: 14 grams

Carbohydrate: 110 grams

Fat: 12 grams

Calories: 610

FAQs

References

Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.

Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.

Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.

Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.

Verboeket-van de Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energy metabolism. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 17(1), 31–36.

Featured Image: Ground Picture / Shutterstock

The post What To Eat Before a Workout: These Foods Will Help You Perform Better appeared first on BarBend.

CrossFit Albuquerque – CrossFit

Warm-up

2 MIN CARDIO

3×10 band walkouts

10 bird dogs

1 min plank

Metcon (AMRAP – Rounds and Reps)

SATURDAY SHRED!!!

PARTNER Leg Burner

With a Partner…

25 MIN AMRAP:

12-9-6 reps

Bike Calories

Goblet Squats

1:1 Rest/Rounds

*1 Rounds is 12-9-6 of each movement*

NOTE : Partner 1 completes 12-9-6 of each movement, and then switches with partner.

RX+ – 70/53lbs

RX – 53/44lbs

Scaled L1 – 44/35lbs

Scaled L2 – 35/26lbs

Scaled L3 – coach directed

The post CrossFit – Sat, Mar 2 appeared first on Crossfit Albuquerque.

Few bodybuilding shows match the prestige of the Arnold Classic. Co-founded in 1989 by Jim Lorimer and seven-time Mr. Olympia Arnold Schwarzenegger, the competition has expanded from a single bodybuilding show to include seven different divisions.

The 2024 Arnold Classic is where the contest’s same home for 35 years: Columbus, OH. The action occurs at the Arnold Sports Festival, an uber-expo for fitness fanatics that includes powerlifting, weightlifting, Brazilian Jiu-Jitsu competitions, an expo featuring hundreds of vendors, and the iconic Arnold Strongman & Strongwoman Classic.

BarBend will update this results page throughout the weekend — March 1-3 — keeping you au courant with all the bodybuilding happenings in Ohio. 

2024 Arnold Classic Results

Here are the results from this year’s Arnold Classic contest. We’ll update this page after the full results for each division are announced.

2024 Fitness International Results

After the physique round, the 2024 Fitness International appeared to be Jaclyn Baker’s time to step into the limelight. Fitness contests are notoriously judged across two rounds: physique and routine.

The physique round only counts for one-third of each athlete’s overall score. The routine round determines the remaining two-thirds. This favored the two-time defending champion Ariel Khadr, who made up the gap from the physique round to win her third consecutive Fitness International title.

Read More: Ariel Khadr Wins the 2024 Fitness International

Ariel Khadr

Jaclyn Baker

Jodi Boam

Michelle Fredua-Mensah

Aurika Tyrgale

Tamara Vahn

2024 Wellness International Results

The Wellness International was an expected head-to-head clash between the top two athletes in the division for the past two years. Francielle Mattos is the reigning three-time Wellness Olympia champion, the only division’s Olympia winner since the division’s inception.

Mattos sought to dethrone the defending Wellness International champion Isabelle Pereira Nunes, who came within one point of claiming the Olympia crown from Mattos in 2023. After two relatively fast callouts in the final on March 1, 2024, Mattos was awarded the title with Nunes in the runner-up spot.

Read More: Francielle Mattos Wins 2024 Wellness International

Francielle Mattos

Isabelle Pereira Nunes

Sandra Colorado Acal

Bruna Seredich

Lili Dong

Anne-Marie Gobeil

2024 Arnold Classic Physique Results

In the biggest upset of the Arnold Classic contest thus far, Wesley Vissers entered the pantheon of Arnold Classic Physique champions. Vissers, who had not scored a podium position at the Olympia nor Arnold, jolted toward the division’s top.

Vissers dethroned defending Arnold Classic Physique champion Ramon Rocha Querioz, who has ranked as the runner-up to five-time Classic Physique Olympia champion Chris Bumstead for the past two years. This arguable upset sets the stage for the 2024 Classic Physique Olympia where the number of contenders to Bumstead’s throne has objectively increased.

Read More: Wesley Vissers Wins 2024 Arnold Classic Physique

Wesley Vissers

Ramon Rocha Querioz

Urs Kalecinski

Breon Ansley

Michael Daboul

Damien Patrick

2024 Bikini International Results

Results are forthcoming.

2024 Arnold Classic Men’s Physique Results

Results are forthcoming.

2024 Arnold Classic Wheelchair Results

Results are forthcoming.

2024 Arnold Classic (Men’s Open) Results

Results are forthcoming.

How to Watch the Arnold Classic

If you can’t make it to Columbus, you’ll be happy to hear that the Arnold Classic livestream presented by Bucked Up will be free by registering on the Arnold Sports website.

Past Arnold Classic Winners

Rich Gaspari (1989)

Mike Ashley (1990)

Shawn Ray (1991)

Vince Taylor (1992)

Flex Wheeler (1993, 1997, 1998, 2000)

Kevin Levrone (1994, 1996)

Mike Francois (1995)

Nasser El Sonbaty (1999)

Ronnie Coleman (2001)

Jay Cutler (2002, 2003, 2004)

Dexter Jackson (2005, 2006, 2008, 2013, 2015)

Victor Martinez (2007)

Kai Greene (2009, 2010, 2016)

Branch Warren (2011, 2012)

Dennis Wolf (2014)

Cedric McMillan (2017)

William Bonac (2018, 2020)

Brandon Curry (2019, 2022)

Nick Walker (2021)

Samson Dauda (2023)

Featured Image: Pro Fitness Photos

The post 2024 Arnold Classic Results — Live Updates & Winners appeared first on BarBend.

Ramon Rocha Querioz was the favorite to defend his crown at the 2024 Arnold Classic Physique contest in Columbus, OH. The fans expected Urs Kalecinski to rise to the occasion as Querioz’s top contender.

While Kalecinski was in the mix at the top during pre-judging, Wesley Vissers surprised the fans with the size of his physique and the quality of his conditioning.

Drama was abundant leading into the finals in the Battelle Grand Ballroom. The competitors were introduced for their individual routines before the judges put them through more comparisons.

When every pose was hit again and again and again for the judges, the top prize ultimately went to Wesley Vissers.

[Related: 2024 Fitness International Pre-Judging Report]

Callout One

Michael Daboul

Darren Farrell

Kandahl Richmond

Damien Patrick

Emanuele Riccotti

Eric Brown Jr.

Callout Two

Breon Ansley

Ramon Querioz

Wesley Vissers

Urs Kalecinski

Callout Three

Ramon Querioz

Wesley Vissers

[Related: 2024 Arnold Classic Wellness International Pre-Judging Report]

2024 Arnold Classic Physique Results

Wesley Vissers

Ramon Rocha Querioz

Urs Kalecinski

Breon Ansley

Michael Daboul

Damien Patrick

[Related: Interview: Lauralie Chapados Is Poised to Three-Peat at the 2024 Bikini International]

The Arnold Classic contest continues on March 2, 2024, featuring the Men’s Open contest highlighted by defending champion Samson Dauda against 2022 Mr. Olympia champion Hadi Choopan. Those who wish to watch the action live can see it via the livestream on the Arnold Sports website.

Featured image: @arnoldsports on Instagram

The post Wesley Vissers Wins 2024 Arnold Classic Physique appeared first on BarBend.