Fitness content creator Eugene Teo has pulled the curtain back on what he considers five of the best ab exercises for building a chiseled midsection. Alongside hybrid athlete Alec Blenis, Teo stresses the importance of progressively overloading the abdominals — rectus abdominis, obliques, transverse abdominis, quadratus lumborum) — through a full range of motion (ROM) for maximal strength gains. 

Eugene Teo’s Top 5 Ab Exercises To Build a Six-Pack 

GHD Sit-Up (Lower Abs)

Reverse GHD Sit-Up (Upper Abs)

Cable Twist (Obliques)

Dynamic Cable Twist (Obliques)

45-degree Side Bends (Obliques and Quadratus Lumborum)

Check out the video below:

[Related: 7 Protein Powder Benefits That’ll Convince You to Restock That Tub, From an RD]

1. GHD Sit-Up

Unlike traditional sit-ups, which bias the upper abs, GHD sit-ups target the entire rectus abdominis. Blenis recommends setting your lower back on the GHD’s pad for support so that your head is perpendicular to the floor at the bottom of the movement. From there, slowly contract the abdomen to pull the ribs down toward the pelvis — aim for a 45-degree torso angle at the top.

Blenis recommends focusing on a deep inhale as you descend, fully expanding your ribcage. Then, exhale powerfully during the concentric. This form can maximize results and help prevent injuries.

2. Reverse GHD Sit-Up

The reverse GHD sit-ups target the upper abs and inner core. On a decline-set GHD, support your upper and middle back on the free end of the pads and grip the foot holds.

Teo’s feet were a few inches off the floor at the bottom. He initiated a reverse crunch, bringing his knees to his elbows, pausing in the fully shortened position. His eccentrics were slow and controlled to ensure the abs controlled the motion.

Blenis explained that the lower abs might initiate the movement, but the upper abs perform most of the work once the knees are above hip level.

[Related: Tips for How to Lower Your Resting Heart Rate, Plus Explanations From a Cardiologist]

3 & 4. Cable Twists & Dynamic Cable Twist

The half-kneeling cable twists target the obliques. Many people set up for this exercise at a right angle to the machine, which limits the ROM.

To get the most out of cable twists, Blenis recommends turning your body 45 degrees to train against greater resistance.

“When it comes to core work, people fear moving quickly,” said Blenis. He demonstrated the standing dynamic cable twists involving a staggered stance with explosive side-to-side torso rotations. “This exercise is all about using the most weight, being as powerful and efficient as possible, and creating the most force you can.”

5. 45-degree Side Bends

The final exercise involves side hyperextensions on a bench set at 45 degrees. Lower your torso as far toward the floor as possible during eccentrics to achieve a deep stretch. 45-degree side bends target the obliques and the quadratus lumborum, a muscle on the lower back that helps with rotation. 

Advanced athletes can hold a weight plate overhead to further load the obliques. Blenis cautions against using too much weight, though, as lower back pain is a risk. He recommends using a lighter or no weight to hone consistently correct and strict form.

Besides training, building a six-pack requires a healthy diet and maintaining a lower body fat percentage. So, while these five exercises are a great place to build your midsection, maintaining a calorie deficit to reveal that aesthetic midsection is part of the equation.

Featured image: @coacheugeneteo on Instagram

The post Want Ab Exercises That Work? Coach Eugene Teo’s Got You Covered appeared first on BarBend.

For dedicated deadlifters and serious squatters, cardio may just…not be your thing. But you’ve heard tell it’s “good for you,” and honestly, the rumors are true. But what’s the best cardio machine for you when it comes time to cool down from leg day?

To eliminate the decision fatigue, I’ve culled together all the research you need to inform your choice in the elliptical versus stair climber debacle. They’ll both jack up your heart rate and get your lower body working hard — but which is better? I’ll break it down below.

Elliptical Vs. Stair Climber

The elliptical trainer and the stair climber are both lower-body-focused machines, but they go about it quite differently. 

The elliptical mimics walking, but your feet stay on the pedals — you’ll basically be gliding. It also includes an optional upper-body workout if you opt for using the handles.

Depending on the type of elliptical you’re using, your feet might be moving as though you’re climbing stairs, but in a looping rotation of the pedals instead of genuine climbing. Other ellipticals emphasize a bit more of a back and front motion instead of an up and down motion.

The stair climber does what it says: it mimics climbing stairs. You can adjust the resistance and speed on both to up the intensity.

When choosing your exercise machine, specify what you’re training for. Short on time and want something efficient? Are you recovering from an injury but looking for a way to keep cardio in your workout routine? Maybe you just want to do what’s necessary for optimal heart health, or you’re here for one of the big three fitness goals: lose weight, build muscle, and increase strength.

Once you’ve got your “why,” I’ll choose your winner in six different situations. Stair stepper versus elliptical — let’s get into it.

For Efficiency

If you just want to get in and get out for your cardio workout — you’re not alone. That’s certainly what many of my personal training clients are after, too. I’ll judge this category based on equipment availability, potential calorie burn (a helpful way to measure energy expenditure), and fitness level.

Elliptical:

Equipment: The elliptical machine, also called an elliptical trainer or cross trainer, is a fairly common exercise machine. Of course, you can find one at any standard gym (or get one for your home gym). As a certified personal trainer who has trained in countless gyms, I’ve seen more ellipticals than stair climbers in smaller gyms in hotels, office buildings, or apartment complexes.

Calories Burned: The number of calories you can burn during exercise depends on your body weight and genetics, how much time you spend, and how hard you work. 

According to the calorie calculator on HealthStatus, a 150-pound individual may burn 387 calories during a 30-minute elliptical workout. (1)

Full-Body Workout: You can hold the handlebars during an elliptical workout, which engages more muscle groups and ultimately burns more calories.

Fitness Level: I like the elliptical because it’s accessible to a very wide range of fitness levels. Research shows the elliptical offers a lower rate of perceived exertion (RPE), so beginners can stay on longer and reach a higher intensity without realizing it. (2) 

Stair Climber:

Equipment: The stair climber, also known as a stair stepper or the brand StairMaster, is standard in many larger gyms and dedicated training studios.

Calories Burned: 

HealthStatus indicates that a 150-pound individual may burn 238.5 calories during a 30-minute elliptical workout.

Lower Body Workout: A stair climber workout is tough, but it only works your lower body muscles (and core muscles). That’s why it tends to burn fewer calories than an elliptical; you’re not engaging as many muscle groups.

Fitness Level: Stair climbing has a steep learning curve. A newbie may not last more than five to ten minutes, and that’s OK; you can always work up to it. 

The Winner: The elliptical easily wins for efficiency. People of all fitness levels can work more muscle groups, reach a higher intensity, and burn more calories on it, and they’re more likely to find one if they’re on the road and at a smaller gym with limited equipment.

For Weight Loss

There is a common belief that more cardio leads to more weight loss, but it usually comes down to nutrition. Still, increasing your total daily energy expenditure (TDEE) through cardiovascular exercise can boost your energy output and offer other health benefits. 

Elliptical:

Calories Burned: Most people can burn more calories on the elliptical than the stair climber since it offers an upper and lower-body workout combo.

Lower-Impact Workout: The elliptical and the stair climber are both low-impact workouts, but the elliptical is lower-impact. Since your feet stay on the pedals, you’re not adding extra shock or force to your joints even as you increase the intensity. This feature may be more comfortable for higher-weight people.

Low to Moderate-Intensity: While you can do high-intensity interval training (HIIT) on an elliptical, it works well for a low or moderate-intensity workout. You can even do interval training at a moderate intensity. Some research shows that newbies with weight loss goals benefit more from moderate-intensity exercise because it feels easier and more enjoyable, making them more likely to do it consistently. (3)

Credit: Max kegfire / Shutterstock

[Read More: Best Cardio Alternatives to Running, From a Personal Trainer]

Stair Climber:

Calories Burned: Though the stair climber may burn fewer calories than an elliptical, the HealthStatus calculator doesn’t consider intensity. If you can withstand a longer stair climber workout at a higher level (resistance is measured in levels), you’ll probably burn more than on an elliptical.

Low-Impact Workout: The stair climber is lower impact than running, for example, but you continually climb stairs, which could be a lot on your knees or even feet depending on your body weight. 

Moderate to High-Intensity: The stair climber is not a low-intensity workout, so it won’t work if that’s what you need. The movement pattern of climbing stairs, especially with resistance, engages more of your lower body muscles, raising your heart rate and intensity quicker. 

The Winner: It depends on your fitness level and body weight. 

If you are at a higher weight or a lower fitness level, the elliptical may be better for weight loss because you can work harder on it for longer with a lower impact on your joints.

If you are at a higher weight or at a higher fitness level, you may burn more calories — use more energy — on the stair climber.

For Strength

You know that cardio isn’t where you’ll get most of your strength gains; you’ll need to lift weights for that (bodyweight exercises count, too). Still, both machines we’re considering here offer some strength benefits and have their place in a strength athlete’s workout routine.

Elliptical:

Full-Body Workout: Since you use more of your body on the elliptical, you can gain more strength in more areas.

Adjustable Resistance: You can increase the resistance and actively pedal, push, and pull. Making it more challenging and engaging your muscles under tension may be comparable to strength training for some individuals.

Active Recovery for Strength Athletes: An elliptical workout is ideal for strength athletes who want to give their joints and tissues a break while still getting a nice sweat on an active recovery day. 

Stair Climber:

Intense Lower-Body Workout: The stair climber “only” works your lower body muscles but is intense.

Higher Intensity: Climbing stairs is simply harder. Doing something more difficult repeatedly (and consistently) will make you stronger.

Greater Challenge for Strength Athletes: For strength athletes looking to finish a workout with conditioning, the stair climber will give you a greater burn.

The Winner: You’ll get stronger on the stair climber; it’s a lot more work. 

For Muscle Growth

A similar disclaimer applies here: cardio machines may not be where you go to gain muscle. However, working with enough resistance and volume on both machines could theoretically lead to some muscle hypertrophy.

One review of studies found that, in some cases, aerobic exercise can lead to muscle growth. This is more common in sedentary people or older folks at risk of losing muscle. There must be enough muscular contractions under a low load at a high volume. You need to sustain a high heart rate for 30 to 45 minutes, four to five days a week, for aerobic exercise to elicit a similar effect as resistance training. (4)

Credit: ArtOfPhotos / Shutterstock

[Read More: What Does Your Favorite Gym Equipment Say About You?]

It is likely easier (and safer) to do resistance training in addition to cardio for muscle growth.

Elliptical:

Works More Muscle Groups: Again, since the elliptical engages both your upper and lower body, if it can cause muscle growth, you can get more in more parts of your body.

Upper Body Resistance Training: At a high resistance, actively pushing and pulling the handlebars is an excellent upper body workout. You’re packing in horizontal pushing and pulling movement patterns that will work your upper back muscles, biceps, and triceps. 

Stair Climber:

Works Lower Body and Core Muscles: The stair climber is particularly intense on your glutes and leg muscles. Standing up tall without holding the handrails will also work your core muscles.

Builds Muscular Endurance: Muscularly speaking, using the stair stepper is similar to doing tons of reps of step-ups like in resistance training (or maybe an old-school aerobics class). High-rep step-ups will undoubtedly build muscular endurance.

The Winner: I have to split this one up.

The elliptical may be better for full-body muscle growth since you can do some significant pushing and pulling with your upper body, too.

The stair climber will stress your glutes and leg muscles more. Even the highest resistance on most ellipticals won’t tax your muscles the same way as climbing endless flights of stairs.

For Injury Recovery

Getting injured and temporarily stopping your fave type of workout isn’t fun, but the cardiovascular gains don’t always need to halt. 

A study on injured runners found that elliptical or stair climber training is equally beneficial for cardiac output measures (heart rate, oxygen consumption, energy expenditure, fat, and carbohydrate oxidation). Since the elliptical and stair climber are lower impact than running, they cause less stress on the muscles and joints, and you may be able to do both while recovering safely. (5)

[Read More: The Best Massage Guns for Recovery, Relaxation and More]

Elliptical:

Lower-Impact Workout: Depending on your injury, the elliptical may be more comfortable since it’s lower impact than the stair climber.

Upper-Body Injuries: Even if you’re nursing an upper-body injury, you can often still work your legs on the elliptical.

Stair Climber:

Low-Impact but Tougher on Knees: Since the stair climber is a little more intense on your knees, it may not be your first choice, depending on your type of injury and your phase of recovery.

Possible but Challenging for Upper-Body Injuries: The stair climber will be much more difficult for upper-body injuries. For safety reasons, you want to be able to use at least one hand to help you get on and off.

The Winner: The elliptical may be a safer bet for most injuries since it’s easier on the joints and more feasible with an upper-body injury. Check in with a doctor or physical therapist to make sure you’re making the best choice for your body.

For Heart Health

Cardiovascular workouts offer essential heart health benefits. Regular aerobic exercise — any physical activity that raises your heart rate and breathing while engaging large muscle groups — helps prevent cardiovascular diseases. (6)

Here’s what the American Heart Association (AHA) recommends for how much weekly exercise adults need. (7)

150 to 300 minutes of moderate-intensity cardio exercise (the elliptical will work) 

75 to 150 minutes of vigorous-intensity cardio exercise (more feasible on the stair climber)

A mix of both

Plus, two days of resistance training

Meeting these goals helps regulate blood pressure and cholesterol levels, improving heart health. (7)

[Read More: The Elliptical Benefits You Need to Know About ASAP]

Research suggests that steady-state, moderate-intensity exercise and HIIT are both good for heart health — it comes down to which one you’re willing to do consistently. However, one review also notes that while moderate intensity can increase good cholesterol, higher intensity is required to decrease bad cholesterol. (8)

Elliptical:

Scalable for Intensities: The elliptical is great because you can do a low-, moderate-, or high-intensity cardio workout on it.

LISS: You can do low-intensity interval training (LISS) on the elliptical. LISS cardio is a longer workout (45 to 60 minutes) at a reduced intensity. It’s great for active recovery, heart health, and beginners.

Moderate-Intensity: Studies often suggest moderate-intensity physical activity to newbies or sedentary people. A moderate-intensity workout is more attainable on the elliptical than the stair climber. (8)

HIIT: The elliptical offers a full-body HIIT workout. Alternate all-out bursts of effort (using arms and legs) with short recovery periods.

Stair Climber:

More Challenging for Higher Fitness Levels: Intermediate and advanced athletes may enjoy the challenge of a more grueling workout.

More Intense Steady-State and HIIT Workouts: You can do moderate or high-intensity workouts on the stair climber, but not really low-intensity (unless your fitness level is quite high). Both a moderate-intensity, steady-state, or HIIT workout on the stair climber will feel more demanding than the elliptical. Higher intensity may yield higher cardiovascular gains. 

The Winner: Because of the sheer intensity of schlepping up stairs, it is often more accessible for people to spend enough time on the elliptical to get heart health benefits. 

Muscles Worked by the Elliptical

An elliptical can provide a full-body workout, but what muscles does an elliptical work, and how? Here’s what each muscle does as you pedal away.

Upper Back: Your upper back muscles assist in pulling the handlebars.

Biceps: Biceps also assist in pulling.

Triceps: When you push the handlebars away from you, squeeze your triceps.

Core Muscles: Your core muscles stabilize your spine and resist movement through your trunk while your arms and legs move. Your core also helps you balance.

Glutes: Your glutes assist in hip extension — when your leg pulls back while pedaling.

Quadriceps: When you push down on the pedals, your quads assist in straightening your knee and flexing your hip. 

Hamstrings: Your hamstrings work with your glutes for hip extension. On the elliptical, they’re firing when you pull the pedals back after pushing down. 

Calf Muscles: Your calves aid in plantar flexion at the ankle, helping you to push your foot down on the pedal.

Muscles Worked by the Stair Climber

The stair climber is intense on your core, glutes, and leg muscles — here’s how.

Core Muscles: If you don’t hold on to the handrails, you’ll get a core workout as your abs engage to keep your spine neutral and help you balance.

Glutes: Your glutes work hard on the stair climber. They’re responsible for hip extension or straightening your leg after you step on to the next step. The glutes also help stabilize the hips and knees.

Quadriceps: Your quads work when you flex your hip to take your next step and straighten your knee when you land.

Hamstrings: Your hamstrings work with your glutes to straighten your leg at the hip after taking your step.

Calf Muscles: Your calves help with plantar flexion. Your calves engage as you push off one foot to take your next step.

Sample Elliptical Workout

Not sure where to start on the elliptical? Get the most out of it by engaging your entire body for a longer period of time. 

The Workout

You can do a steady-state or HIIT workout on the elliptical, but here is an idea for a moderate-intensity, steady-state workout. You’ll need to find a level of resistance and speed you can sustain for 30 minutes without resting.[Read More: ]

[Read More: The Best Compact Ellipticals on the Market]

Warm-Up: Start with a five-minute warm-up using the handlebars and pedals at moderate resistance and speed.

30-Minute Push, Pedal, and Pull: Go for 30 minutes at the same pace and resistance. See if you can get a higher resistance and lower speed for optimal muscular engagement.

Cool Down: Finish with a three to five-minute cool down, gradually reducing resistance and speed.

How Often to Do This Workout: You can do this two to three times a week. 

Modifications

Make it Easier:

Start with a lower resistance.

Hold the stationary handles to skip the upper-body work.

Make it a 20-minute steady-state workout.

Make it Harder:

Increase the speed while keeping the resistance the same.

Go for 45 minutes.

Alternate pedaling backward and forward.

Sample Stair Climber Workout

Step right up — here’s a StairMaster workout for the HIIT enthusiasts.

The Workout

This HIIT workout alternates 30 seconds of all-out effort with one-minute recovery periods. You’ll need to select two levels for your work and recovery periods. Play around to find what’s best for you. 

[Read More: The Best Leg Exercises for Muscle & Strength, According to a PhD]

Warm-Up: Warm up for five minutes at a moderate level.

All-Out: 30 seconds at your higher level

Recovery: One minute at your recovery level

Repeat for 10 rounds, lasting 15 minutes

Cool Down: Cool down for three to five minutes at a moderate to lower level.

How Often to Do This Workout: You can do this once or twice weekly.

Modifications

Make it Easier:

Start with lower levels (as long as the all-out periods are significantly more challenging than the recovery periods).

Do 20 or 30 seconds of high-intensity and allow two minutes for recovery.

Perform as prescribed, but try five rounds.

Make it Harder:

Increase the levels.

Try Tabata training: 20 seconds of all-out effort, 10 seconds of complete rest (pause the machine), and repeat for eight rounds, lasting four minutes.

Repeat the Tabata protocol two or three times.

Takeaways

When you’re staring down that gym equipment on cardio day, which will you choose? Here’s a recap.

For Efficiency: The elliptical wins — it’s easier for people of all fitness levels to work their whole bodies at a high intensity. 

For Weight Loss: The elliptical is gentler on joints for larger bodies, but the stair climber can provide a more intense workout for higher fitness levels.

For Strength: The stair climber will make you stronger at a more strenuous activity, but the elliptical also strengthens your upper body.

For Muscle Growth: The stair climber requires more muscular endurance in the lower body, but the elliptical may build upper body muscle by pushing and pulling against resistance.

For Injury Recovery: All things being equal, the elliptical tends to be better for most injuries.

For Heart Health: More people can get the minimum exercise requirement for heart health on the elliptical, but higher fitness levels can get more cardiovascular gains on the stair climber.

Frequently Asked Questions

Figuring out where to start on your cardio journey can be tough. Here’s some answers to your last 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

Calories Burned – Calorie Calculator. Health Status. 

Batté AL, Darling J, Evans J, Lance LM, Olson EI, Pincivero DM. Physiologic response to a prescribed rating of perceived exertion on an elliptical fitness cross-trainer. J Sports Med Phys Fitness. 2003 Sep;43(3):300-5. 

De Feo P. Is high-intensity exercise better than moderate-intensity exercise for weight loss? Nutr Metab Cardiovasc Dis. 2013 Nov;23(11):1037-42. 

Konopka AR, Harber MP. Skeletal muscle hypertrophy after aerobic exercise training. Exerc Sport Sci Rev. 2014 Apr;42(2):53-61. 

Bosch AN, Flanagan KC, Eken MM, Withers A, Burger J, Lamberts RP. Physiological and Metabolic Responses to Exercise on Treadmill, Elliptical Trainer, and Stepper: Practical Implications for Training. Int J Sport Nutr Exerc Metab. 2021 Mar 1;31(2):135-142. 

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017 Feb 26;9(2):134-138. 

Piercy, K. L., & Troiano, R. P. (2018). Physical Activity Guidelines for Americans From the US Department of Health and Human Services. AHA Journal, 11(11).

Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014 Feb;44(2):211-21. 

The post Elliptical Vs. Stair Climber — Your Guide to the Great Cardio Machine Debate appeared first on BarBend.

The best ellipticals offer total-body workouts that strengthen your legs, arms, and heart while putting less impact on your joints than running on a treadmill. (1) However, some of these machines are simply too big to accommodate those sweating in small spaces or rooms with low ceilings. By keeping their profiles at roughly 65 inches or lower in height, the best ellipticals for low ceilings can help those with 7- and 8-foot ceilings keep their noggins from crashing through the drywall. (2)

Our team of fitness pros worked out on over 20 ellipticals to find the most comfy, durable, and low-profile machines for those with low ceilings. If you’re ready to bring one of these machines home, it’s good to know what features you’re interested in and which ellipticals can provide what you’re looking for. How tall are your ceilings? How much tech do you want in your machine? How much floor space do you have available? Our team of testers kept these questions in mind while selecting the best ellipticals for low ceilings. Here are our top picks.

The 6 Best Ellipticals for Low Ceilings 2024

Best Elliptical for Low Ceilings Overall: Horizon EX-59

Best Elliptical for Low Ceilings for Streaming: BowFlex Max Trainer M8

Best Compact Elliptical for Low Ceilings: Niceday Elliptical Machine CT11

Best Budget Elliptical for Low Ceilings: Sunny Health & Fitness SF E3912

Most Sturdy Elliptical for Low Ceilings: Schwinn 430

Best Folding Elliptical for Low Ceilings: Gazelle Sprinter 

How We Tested and Chose the Best Ellipticals for Low Ceilings

Our roster here at BarBend is stacked with competitive athletes, certified personal trainers, and fitness fanatics. Our job is to discover the best exercise equipment out there, and we’ve tried and tested over 100 of the best cardio machines — including more than 20 ellipticals — in an effort to give you our honest opinion on the top equipment in the marketplace. Our testing methodology uses a multi-point scale from 1 (bad) to 5 (fantastic) in areas like durability, workout experience, and tech capabilities. The following are some areas we focused on when testing and choosing our favorite picks.

Defining Low Ceilings: According to the American National Standards Institute, finished areas must have a ceiling height of at least 7 feet. (2) And the 2022 California Building Code ups this limit to 7 feet 6 inches. (3) However, according to the National Building Code, while some ceiling heights of 9 and 10 feet are becoming more common, 8 feet is the average. (4) We looked for the shortest ellipticals possible — however, the taller the user, the less headroom you’ll have available.

Height Recommendations: Some brands offer a recommendation for how much clearance you’ll need in relation to both your height and your ceiling height. Generally, though, we opted for machines with heights of 65 inches or less to give users as much clearance as possible.

Portability: If you have low ceilings, you may also be lacking in storage space. As such, we sought to include ellipticals with transport wheels to aid with relocation. We also wanted to include a few manual ellipticals (since they don’t need to be plugged in, they can be placed anywhere) and models with lightweight builds (our lightest pick weighs just 40 pounds).

User Weight Capacity: We made sure to only include ellipticals with weight capacities of 300 pounds or above. A 300-pound user weight capacity is in the industry standard.

Durability: Similar to many of the best exercise bikes and treadmills, an elliptical’s user weight capacity speaks to its durability. Additionally, we made sure to note our workout experience on each machine, highlighting any shake or wobble we felt while putting each machine through the wringer. We also kept our eyes peeled for alloy steel and aluminum builds, and warranties that would protect your investment over the years.

Best Elliptical for Low Ceilings Overall: Horizon EX-59

The Horizon EX-59 is our choice for the best elliptical for low ceilings due to its reasonable price tag, 10 levels of resistance, and 10.75-inch step-up height, which is short enough to ensure that most athletes can safely use this 64.5-inch tall machine in rooms with ceilings as low as 7 feet. This nifty elliptical scored a 4 out of 5 for conveniences, value, adjustability, and portability.

Our tester working out atop the Horizon EX-59 elliptical

This machine weighs 145 pounds and takes up 11.2 square feet of floor space. Our tester, a certified personal trainer, gave the EX-59 a 4 out of 5 for footprint and portability. “It feels smaller and more lightweight than the average elliptical,” they said, “And the built-in wheels and handle on the back of it makes moving it around easy enough for just one person.”

[Related: Best Ellipticals for Seniors]

This compact machine has 10 levels of magnetic resistance and offers conveniences in the form of three water bottle holders, a set of pulse heart rate sensors, and an LCD display with basic training metrics. 

Plus the Bluetooth speakers and media shelf make it easy for users to stream content from their own devices. “My music played clearly through the speakers,” our tester noted, giving tech capabilities a 3 out of 5. “Its Bluetooth connectivity, though, only works with the speakers — I wasn’t able to sync it with apps like Strava or Peloton.”

Horizon EX-59 elliptical handlebars

While durability scored only a 3 out of 5, our tester felt torn. “The elliptical didn’t shake or shift when I was working out. In fact, it felt super steady,” they said. “However, the flywheel is only 14.3 pounds, which is smaller than the 16- to 20-pound flywheels I’ve seen on other ellipticals at this price point.” A heavier flywheel can provide a smoother and quieter ride.

At the end of the day, this is a budget-friendly elliptical, meant for those with limited space and looking for low-priced equipment. 

[Related: Best Commercial Ellipticals]

Best Elliptical for Low Ceilings for Streaming: BowFlex Max Trainer M8

You won’t find a built-in touchscreen on the BowFlex Max Trainer M8, but this HIIT workout machine is designed to connect with mobile devices so you can stream content during your sweat session. It’s also compatible with the JRNY app, which provides access to virtual cardio classes and stat-tracking capabilities. 

Our tester working out atop the Bowflex Max Trainer M6

To determine if this BowFlex machine can fit in your low-ceilinged abode, add 20.7 inches to your height. If the solution is less than your ceiling height, you should be good. For example, users up to 6 feet 2 inches will need a ceiling height of 8 feet in order to use the Max Trainer M8. 

As for streaming, two magnetic media shelves allow you plenty of space to prop up your phone or tablet during workouts. Also, users get a 2-month free trial to JRNY, an app which you can sync with the machine via your mobile device. 

This app gives you access to a variety of trainer-led classes, scenic rides via Explore the World, workout tracking, and adaptive fitness capabilities that can make recommendations based on your fitness level. JRNY will cost $11.99 a month or $99 a year for a mobile-only subscription. There’s also a free version, which will give you limited access to JRNY’s classes. This dynamic programming scored a 4.8 out of 5.

While we haven’t gotten our hands on the M8 just yet, we have tested the M6, which is similar aside from having fewer storage options and resistance levels. Both models feature a hybrid stepper and elliptical motion, with a more vertical foot path as compared to a standard elliptical’s horizontal stride.

Bowflex Max Trainer M6 center console

Our tester, a certified personal trainer, loved the quick workout on the M6 machine, “I got an intense burn in a really short amount of time,” they noted giving workout experience a 4 out of 5. “This machine is meant for HIIT workouts, and many of the built-in workouts are shorter than 15 minutes long.” 

This machine also made our list of the best compact exercise equipment due to its vertical 65.2-inch build, which results in a smaller-than-average footprint of 10.23 square feet. Footprint and portability scored 4.5 out of 5. 

Best Compact Elliptical for Low Ceilings: Niceday Elliptical Machine CT11

The Niceday Elliptical Machine CT11 is a budget machine designed for users with limited space and low ceilings. While the 400-pound user weight capacity would make you think the CT11 is huge, its footprint of 8.33 square feet is one of the smallest we’ve seen. Footprint, portability, setup, and delivery scored a 4 out of 5.

“The compact nature of this machine and light 106-pound build makes rolling it around on its transport wheels fairly easy,” noted tester and BarBend editorial member Kate Meier, NASM-CPT, USAW-L1, CF-L1. Users may also appreciate that this elliptical doesn’t need to be plugged into a power source to work. “You’re not limited to where you have an outlet, so you can move it and use it wherever you want,” Meier added, scoring its footprint and portability a 4 out of 5.

There are 16 levels of resistance, and Meier appreciated the intensity at the highest level. “Each time I adjusted the resistance, I’d hear a little click and could feel the difficulty increase. Level 16 definitely gave my legs a decent workout,” she noted, scoring its customizations a 3.5 out of 5. Aside from that click, Meier reported that this machine was “whisper-quiet” while in use. 

The compact build has some downsides, such as its limited 15.5-inch stride length. Meier, who is 5 feet 4 inches, felt comfortable with this length, but we tend to recommend a stride length of up to 20 inches for taller athletes desiring an ergonomic running motion. 

While we think this machine is one of the best rear-drive ellipticals we’ve tested, some users may be disappointed by its lack of Bluetooth connectivity or other tech capabilities. “This machine is fairly basic,” said Meier, rating her overall workout experience a 3.5 out of 5, “but it’s quiet, and sometimes that’s all you need.” 

Best Budget Elliptical for Low Ceilings: Sunny Health & Fitness SF E3912

Often, the best cardio machines for weight loss can force athletes to dip into their savings — “Sorry sweetie, we used your college fund for our new cardio baby” — but the Sunny Health & Fitness SF E3912 is a steal at $699.99 — roughly $300 to $800 less than average mid-range elliptical — and is often on sale for closer to $500. 

Our tester riding the Sunny Health and Fitness Elliptical SF E3912.

The durability of this machine is surprising considering its price. It has a 330-pound user weight capacity, which is 30 pounds higher than the industry standard. “The workout felt super smooth, even when I took the resistance all the way up to level 16 and pedaled forwards and back,” said BarBend editorial member Kate Meier NASM-CPT, USAW-L1, CF-L1. “There wasn’t a ton of shake or wobble as you might expect from lower-priced equipment.” Durability scored a 5 out of 5.

“This machine hits a home run when it comes to the basics, but there isn’t much in the way of fancy tech or extras,” she added. “There’s an LCD display with workout data, 24 built-in workout programs, and heart rate monitor pulse sensors on the handlebars. What it lacks is a set of speakers and Bluetooth capabilities.” Tech capabilities, dynamic programming, and conveniences scored a 4 out of 5.

While Meier, who stands 5 feet 4 inches, fits comfortably on this elliptical, its 15.5-inch stride length may not be suitable for athletes over 6 feet tall. And while the pedals are oversized, Meier noted how they’re not cushioned for a comfortable ride. Adjustability and ergonomics scored a 3.5 out of 5.

LCD Screen on the Sunny Health and Fitness SF E3912

The biggest pain point Meier encountered was assembly, which scored a 3.8 out of 5. “It took me about an hour and a half to put it together by myself,” she noted. “The instructions were confusing and getting the pedals on took a couple of tries and a lot of patience.” 

[Related: Best Budget Home Equipment]

Most Sturdy Elliptical for Low Ceilings: Schwinn 430

The Schwinn 430 is our choice for the most sturdy elliptical for low ceilings due to its alloy steel frame and user weight capacity of 300 pounds. We also like its incline capabilities and spacious 20-inch stride length. 

At 13.73 square feet, this elliptical is one of the larger ones we’ve tested, taking up roughly 1 to 3 square feet more than the average elliptical.  Users report that its size contributes to its stability. “[This is a] good, sturdy machine, love [the] different level programs it offers,” reads one customer review. “…The unit has beautiful welds, nice finish, first-rate hardware,” notes another. However, those with limited space may need to take this footprint into consideration. 

The 20-inch stride length is on par with higher-end machines, and accommodating for taller riders around 6 feet tall, plus the 6 levels of manually adjustable incline have landed this machine on our best ellipticals with incline list. However, per Schwinn, users over 5 feet 10 inches may struggle to use this machine in rooms with 8-foot ceilings due to its 20- to 26-inch step height.

Though it lacks Bluetooth capabilities, it does offer heart rate contact grips, 20 levels of computer-controlled resistance, an MP3 input to play music through built-in speakers, and an LCD screen with 22 preset exercise programs. It also has a media shelf if you want to prop up your smartphone or tablet to stream classes or entertainment during workouts. 

Since a common complaint about this elliptical is the squeaking noise of the rollers on the rails, we’d recommend applying lubrication to the rails to lessen friction, which may help resolve those noise issues. 

[Related: The 4 Best Lubricants for Ellipticals]

Best Folding Elliptical for Low Ceilings: Gazelle Sprinter

Like me after I do laundry, most elliptical machines don’t fold. We scoured the internet, asked our experts, searched high and low, and found a few options with folding capabilities. One of our favorites is the Gazelle Sprinter. This machine folds up almost totally flat and can shrink down from 53.75 inches to 8.5 inches. However, storing it under low-seated furniture has been a struggle for some customers, as the handles arc upwards on one end of the folded machine.

[Related: Best Folding Ellipticals]

This is a basic elliptical for beginners or those looking for low-intensity exercise to stay active. There are 10 levels of adjustable hydraulic resistance, though, so it can also accommodate those looking for a little bit of a challenge. We do, however, wish that resistance adjustments could be made mid-workout. Instead, users must get off of the elliptical, pull out the hydraulic pins, and choose a new level of tension on the pair of hydraulics.

Still, many customer reviews shout out these resistance adjustments, as older models did not have this ability. “I had owned one without the hydraulic before and, wow, what a difference!” reads one review. “I am so glad I spent the extra money knowing it would be a better workout, which is easy on my knees.”

This machine is non-motorized, which means you can use it wherever your heart desires. Many customer reviews liked having it set up in front of their TVs, however, some noted the presence of squeaks and clicks. “Periodically, it squeaked or clicked or made some other rhythmic noise… not loud, but annoying enough when watching TV,” reads one review. 

Benefits of Ellipticals for Low Ceilings

“For those who need low-impact exercise options, ellipticals sit near the top of the list,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. “These cardio machines provide a full-body workout without putting undue stress on the joints.” As such, the benefits of cardio are within your grasp. Here are some other benefits of our picks. 

Our tester moving the Bowflex Max Trainer M6 into position for a workout

Lower Heights: While ellipticals typically require a decent amount of height, since the moving and stationary handles need to be aligned with your upper body, the ellipticals on our list feature builds between 53.75 inches and 65.2 inches. Some ellipticals can measure up to 70 or 75 tall.

Weight-Bearing Exercise: “Compared to other forms of low-impact cardio, like cycling and rowing, ellipticals keep the user in the upright position,” notes Capritto. This upright positioning makes elliptical training a weight-bearing exercise, meaning your bones and muscles must fight against gravity to keep you vertical, helping to increase bone density. (5) 

Low-Impact: Ellipticals are well-regarded for helping to improve cardiovascular health and aid with weight management without causing undue stress on knees and joints. (6) Since you’re not lifting your feet up and off of the foot pedals, there’s less downward gravitational force.

Portable: The lower profiles of these machines are easier to move than many traditional ellipticals, and all of the options on our lsit come with built-in transport wheels for easier movement. Additionally, there are a few options on our list that don’t need to be plugged into power sources, so users can choose to get their cardio workout in from wherever they fancy: the backyard, the balcony, the gazebo, etc.

Save Space: While the average elliptical takes up around 11 to 13 square feet of floor space, our list includes options that take up as little as 8.33 square feet.

Total-Body Workout: You may be curious about what muscles an elliptical works, and here’s the tea: they help target a little bit of everything. Your chest, shoulders, back, and arms are involved in the push and pull needed when working with moving handles. Your glutes, hamstrings, and quadriceps help to push and pull the moving pedals with every step. What’s more, your core engages, keeping you stable while your appendages work.

How Much Do Ellipticals for Low Ceilings Cost?

Ellipticals can range from a few hundred dollars up to $2,000 for models with HD touchscreens and app integration. To provide options for different budgets, our list includes models that range from $374.99 up to $1,649.99. 

The pricier options include features like Bluetooth and a larger range of training capabilities that can cater to those in search of a HIIT workout. The lower-priced models have smaller footprints, fewer levels of resistance, and are more suited for low-intensity training.

Perusing this list, the BowFlex Max Trainer M8’s price tag may pop out at you. At $1,649.99, it’s between $650 and $1,275 more than our other picks. This jump in price is due to the hybrid, space-saving nature of the M8, as well as its smart app compatibility with JRNY, which can track your workouts, assess your capabilities, and make customized recommendations based on your ability. You’ll also get in-depth analytics so you can see the effects of all your hard work.

The Gazelle Sprinter is the lowest-priced model, coming in at $374.99. This machine is more like a glider as compared to an elliptical, and is best suited for beginners or those looking to add some more movement into their day. This is a bare-bones machine, however there are 10 levels of hydraulic resistance that can be manually adjusted.

What to Consider Before Buying an Elliptical for Low Ceilings

According to BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, “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.” As such, it’s important to consider the following factors when bringing an elliptical into your home.

Ceiling Height and Your Height

If your dwellings feature a Hobbit-like low ceiling, there may be ellipticals on the market that can fit your space so you can do cardio workouts from home. However, you’ll need to measure your ceiling height and your own height to figure out which machine may work best for you.

The base of most elliptical machines puts the user between 6 and 18 inches off of the ground, and it’s generally recommended that users have at least (if not more) than 8-foot high ceilings. (7) However, your height is just as important to this equation, since your noggin is what will essentially be the piston that’s shooting up towards the ceiling. 

Some brands offer clearance recommendations. For example, BowFlex recommends users add 20.7 inches to your height, noting that if that number is below your ceiling height, you’re good to go. We’ve found that these clearance recommendations usually fit users who are under 6 feet tall with 8-foot ceilings. Unfortunately, if you’ve been blessed with NBA basketball height and low ceilings, you may want to consider an elliptical alternative.

Is an Elliptical Right For You?

While we love the low-impact training capabilities of ellipticals, they may not be right for you, your space, or your goals. However, fear not! If low-impact training is what you’re after, consider a stationary bike or a rowing machine. 

Exercise bikes tend to stand at just 45 to 55-inches tall, and since you’ll mostly be in a seated position, you won’t have to think twice about the height of your ceiling. Even when out of the saddle, your hips will be hinged and you’ll be bent over the handlebars. 

The best rowing machines take things even lower — with profiles often between 20 and 40 inches tall. With these machines, you’re seated close to the floor and moving in a horizontal pattern, making them great options for those with ceilings lower than 8 feet. 

Price

Not only do you have the tough task of finding an elliptical that fits in your space, but you’ll also need to find a machine that fits your budget. “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,” notes Capritto. “Additionally, higher-end models are generally very heavy and can be unsafe for one person to move on their own. White glove delivery and assembly, which costs extra, might be required.”

[Related: HIIT Vs. LISS — Which Type of Cardio Is Better?]

Final Word

Ellipticals are a useful tool for those looking to reap the benefits of cardio — from strengthened hearts, lowered blood pressure, and increased moods — while protecting their joints and knees from high-impact workloads. (1) For those living in tight quarters with ceilings that appear to be closing in on you, there are ellipticals on the market that can fit your space with lower profiles ranging from 53.75 to 64 inches tall. 

When thinking about which elliptical is right for you, be sure to measure both your ceiling height and your own height to help prevent bonking. You’ll also want to take note of the kind of training you’re after — budget models can be great, but they’re unlikely to provide the kind of challenge that athletes crave. Make a list of your must-haves, then use this round-up as a guide to help you narrow down your search. 

FAQs

References

Prosser, L. A., Stanley, C. J., Norman, T. L., Park, H. S., & Damiano, D. L. (2011). Comparison of elliptical training, stationary cycling, treadmill walking and overground walking. Electromyographic patterns. Gait & posture, 33(2), 244–250. https://doi.org/10.1016/j.gaitpost.2010.11.013

ANSI FAQ. (n.d.). Retrieved from https://www.classvaluation.com/ansi-faq/

1208.2Minimum ceiling heights. (2023) Retrieved from https://codes.iccsafe.org/s/CABC2022P2/chapter-12-interior-environment/CABC2022P2-Ch12-Sec1208.2

Rybczynski, W. (n.d.) Ceiling Heights in Homes and Offices. Wharton University of Pennsylvania Real Estate Center. https://realestate.wharton.upenn.edu/working-papers/ceiling-heights-in-homes-and-offices/

Briley, J. (2004) Bone Health: A Weight-Bearing Argument. The Washington Post. https://realestate.wharton.upenn.edu/working-papers/ceiling-heights-in-homes-and-offices/#:~:text=According%20to%20the%20National%20Building,kitchens%2C%20but%20also%20in%20bedrooms.

Markotić, V., Pokrajčić, V., Babić, M., Radančević, D., Grle, M., Miljko, M., Kosović, V., Jurić, I., & Karlović Vidaković, M. (2020). The Positive Effects of Running on Mental Health. Psychiatria Danubina, 32(Suppl 2), 233–235.

McManis, S. (2011) Things to consider when setting up a home gym. The Seattle Times. https://www.seattletimes.com/seattle-news/health/things-to-consider-when-setting-up-a-home-gym/#:~:text=%E2%80%94%20Space%3A%20You%20need%20at%20least,18%20inches%20off%20the%20ground.)

The post The 6 Best Ellipticals for Low Ceilings of 2024 (Expert Tested) appeared first on BarBend.

If you want to get stronger, you lift heavy weights. If you want to get bigger, you…also lift heavy weights. And eat a whole lot of strength training’s most hyped macronutrient: protein. 

Don’t get me wrong. Protein’s macro cousins — carbohydrates and fats — play a big role in all this, too. But if you’re training for hypertrophy, your meals are probably centered around protein. And with good reason. To get you all the goods on protein powder benefits you need to know about if you’re aiming to crush those goals, I talked with Lisa Buckley, RD, LDN for her insights.

Protein Powder Benefits

First, let’s get a caveat out of the way: you’ll likely want most of your daily protein intake from whole foods rather than protein powder. Not that the powdered version is bad — it’s not. But because it’s stripped from its source into a mostly-protein concentrate, protein powder lacks some of the nutritional qualities a whole food source like tofu or chicken will have. 

[Read More: How to Eat More Protein to Pack on Muscle Mass]

Now here’s the good news: Protein powder gives you all of the protein while omitting a lot of cholesterol or other dietary components you might want to avoid. 

As a registered dietitian and licensed dietitian nutritionist who specializes in sports nutrition and weight management, Buckley has had plenty of firsthand experience helping clients fulfill their protein needs. In several of these cases, protein powder has been one of the go-to remedies she recommends. 

Here’s why.

It Promotes Muscle Growth

You can strength train all you want, but if you’re not getting enough protein? You can kiss those potential gains goodbye. One of the most exciting benefits of protein is how it’s used by your body to make new muscle tissue to transform all your diligent strength training into layers of new lean muscle tissue. (1) 

Protein supplements help promote that hypertrophy by giving you enough protein to build back your muscles stronger (and bigger) after breaking them down on the strength floor. (2)

[Read More: The Best Protein Powders for Men, Tested and Reviewed]

“Really, the core function of protein is to build and repair tissue,” explains Buckley. “During exercise, in particular, you basically tear the muscle, and then you need to build and repair it. Protein is essential for accomplishing that.”

It Increases Satiety and Reduces Cravings

Sure, combining resistance training with enough protein can help break out that extra muscle mass. But it’s not just about hypertrophy. Getting your fair share of this macro through protein powder also helps you feel fuller for longer. (3)

[Read More: The Best-Tasting Protein Powders of 2024, Tasted and Tested by Our Team]

“Protein is able to help keep you satiated longer because of the hormones that it triggers,” explains Buckley. “These hormones signal to your brain that you’re full, which helps to reduce hunger, and usually results in you eating less food than you would have eaten if you didn’t have protein.” So, if you know you’ll be on the go and won’t get a chance for a snack, you might want to scoop some protein powder in that smoothie to help you stay satiated.

It Regulates Metabolism

One of the most popular claims about protein is that it increases your metabolism and that’s the reason it might help with weight maintenance or loss. Buckley cautions that while protein powder can help regulate blood sugar levels because protein helps with digestion, it’s a lot more nuanced than “boosting metabolism.” (4) Still, its role in digestion can help regulate metabolism.

[Read More: The Best Protein Powders for Weight Loss]

“We cannot really boost metabolism with protein because your metabolism is a complex system in the body,” Buckley explains. “Protein is just one of the many components that helps metabolism work properly. Protein is involved in digestion, and it’s also helpful with regulation of blood sugar levels. All of those things work together to curb hunger and cravings, but you cannot simply boost your metabolism with excess protein.”

It’s Convenient

Need a higher protein intake but don’t want to cook quite so much food? Protein powder is an easy way to ensure that you’re eating adequate levels. If you’re bulking or otherwise trying to put on muscle mass, there’s no need to shovel down quite so much whole food. Supplementing with protein powder can help you hit your intake goals, even on the go.

[Read More: The Ultimate Guide to Building Muscle in College]

“For athletes, it tends to be a little bit tougher to get enough protein because their needs are higher,” explains Buckley. “Many are eating somewhere around 2.0 grams per kilogram of body weight per day, and they can’t get it all from their diet [easily]. This is especially true with my collegiate athletes who are just busy in class. I absolutely recommend a protein supplement for them, and protein powder is very portable and super convenient for them.”

It’s Protein — Only Protein

Sometimes, you want to build muscle without putting on much of anything else. To get specific with your gains, you have to eat specifically, too. If you’re focused on weight management (even during a hypertrophy phase), you can use protein powder to help you achieve your goals without added sugar, sweeteners, or even other macros. 

[Read More: The Best Protein Powders for Women, RDN Approved]

“If you’re looking for weight loss, you’re probably better off leaning toward a source of protein like protein powder that doesn’t have a lot of other stuff added to it,” Buckley explains. That said, you’ll want to make sure you’re getting enough of your other macros and plenty of micronutrients to stay holistic and healthy with your diet.

What Is Protein Powder?

Protein powder is precisely what its name implies — it’s a powdered form of protein that has been processed to maximize its protein content while stripping away most other components. There are different kinds of protein powder, depending both on where the protein is coming from and how it’s processed.

Types of Protein Powder 

Dietary restrictions? No problem. There are plenty of protein powder options out there. Here are some you might want to consider.

Whey Protein

If your local smoothie shop offers a scoop of protein powder in your drink, chances are they’ve got whey protein on tap. Whey protein powder is a high-quality, dairy-derived protein source. What’s whey? It’s a byproduct that gets separated from milk when making cheese. To make the powder, some lactose and water are removed, leaving behind a high-protein, low-calorie powder that’s relatively easy for the body to absorb. (5) 

Depending on whether you get your hands on whey concentrate, whey isolate, or whey hydrolysate, you’ll have slightly different levels of refinement, protein concentration per weight, and level of lactose. If you tend to get gassy from protein, isolate or hydrolysate may be better bets for you since they’re lower in lactose than whey concentrate.

Soy Protein

Soy protein is a complete protein derived from soybeans. By complete, we mean that it’s got all the essential amino acids you need to build those muscles. So yes, this vegan protein powder can do it all.

[Read More: The Best Protein Powders for Muscle Gain]

Because it’s plant-based and dairy-free, it is a frequent favorite of people who don’t consume animal products, or have difficulty digesting dairy products. It also contains more iron than whey protein due to the natural presence of iron in soybeans. (6)

Casein Protein

Like whey, casein is also produced from cow’s milk. It is usually isolated to make cheese, and it also functions similarly to cheese in your digestive system.

Casein protein is digested more slowly than whey, which makes it a popular overnight protein supplement. Its slow digestion may allow casein to enhance protein synthesis during sleep and inhibit muscle protein breakdown. (7)

Pea Protein

Pea protein is produced from split peas, and — like soy — it contains all nine of the essential amino acids that your body requires but can’t create by itself. However, it’s not a complete protein because it doesn’t have high enough quantities of all those amino acids to be considered such.

Still, if you’re looking for a plant-based alternative to soy protein, pea protein is relatively easy to digest, and also contains high levels of arginine, which has been associated with the release of growth hormone. (8)

Hemp Protein

Hemp is an up-and-coming choice of protein among plant-based gymgoers. Studies show that hemp protein can be a sufficient protein supplement for infants and young children, but is not as beneficial as soy protein due to its low levels of lysine, one of the three BCAAs (branched-chain amino acids). (9)

Egg White Protein

Egg white protein can be a favorable option if you have a sensitivity to dairy products, which include whey protein. Egg whites and whey both have very similar amino acid scores and high digestibility. (10) 

[Read More: The Best Clean Protein Powders, RD-Approved and Expert-Tested]

One true drawback to egg white protein is that it skews a bit more expensive than some of the other protein powders.

Brown Rice Protein

Brown rice protein is another plant-based protein that you might find on shelves in the nutrition aisle. If you’re looking for a vegan protein option, you may want to consider giving brown rice protein a try. However, rice protein has low levels of essential amino acids (EEAs) and BCAAs compared with other protein sources. (11)

You might consider protein powder blends that mix brown rice, hemp, and pea protein powders to get yourself a more complete protein profile.

How Much Protein Do You Need?

While protein is an essential macronutrient for everyone, how much protein you need specifically is determined by individual factors — including what you choose to do with your spare time. Your activity level, age, and fitness goals will play a major factor in determining your recommended dietary allowance. (12)

“Populations get broken down by factors like age, stage of life, whether or not they’re athletes, if they’re pregnant, or if they’re breastfeeding,” Buckley explains regarding the factors that influence protein needs. “The average adult between 18 to 65 years old needs to get 0.8 to 1.0 grams [of protein] per kilo of body weight [per day]. Older adults need more protein to…help them preserve muscle. For athletes, it depends on the goals of each athlete. Regardless, 1.2 to 2.0 grams [of protein] per kilo [of body weight per day] is a range that we’ll usually give for athletes.”

To help you figure out a daily protein intake level that’s right for you, check out BarBend’s protein intake calculator.

[Read More: The Big Guide to Muscle Hypertrophy]

Frequently Asked Questions

Here are some of the questions we hear most often about protein powder.

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

Nunes EA, Colenso-Semple L, McKellar SR, Yau T, Ali MU, Fitzpatrick-Lewis D, Sherifali D, Gaudichon C, Tomé D, Atherton PJ, Robles MC, Naranjo-Modad S, Braun M, Landi F, Phillips SM. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022 Apr;13(2):795-810.

Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31.

Veldhorst M, Smeets A, Soenen S, Hochstenbach-Waelen A, Hursel R, Diepvens K, Lejeune M, Luscombe-Marsh N, Westerterp-Plantenga M. Protein-induced satiety: effects and mechanisms of different proteins. Physiol Behav. 2008 May 23;94(2):300-7. 

Franz MJ. Protein: metabolism and effect on blood glucose levels. Diabetes Educ. 1997 Nov-Dec;23(6):643-6, 648, 650-1. 

Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. 

Murray-Kolb LE, Welch R, Theil EC, Beard JL. Women with low iron stores absorb iron from soybeans. Am J Clin Nutr. 2003 Jan;77(1):180-4. 

Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020 Jun 30;24(2):6-10. 

Kanaley JA. Growth hormone, arginine and exercise. Curr Opin Clin Nutr Metab Care. 2008 Jan;11(1):50-4. 

Tang CH, Ten Z, Wang XS, Yang XQ. Physicochemical and functional properties of hemp (Cannabis sativa L.) protein isolate. J Agric Food Chem. 2006 Nov 15;54(23):8945-50.

Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022 Jul 15;14(14):2904. 

Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014 Jun 30;3(3):394-402. 

Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. 

Cuenca-Sánchez M, Navas-Carrillo D, Orenes-Piñero E. Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Adv Nutr. 2015 May 15;6(3):260-6.

Pontes Tde C, Fernandes Filho GM, Trindade Ade S, Sobral Filho JF. Incidence of acne vulgaris in young adult users of protein-calorie supplements in the city of João Pessoa–PB. An Bras Dermatol. 2013 Nov-Dec;88(6):907-12. 

Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar;7(3):1251-65. 

The post 7 Protein Powder Benefits That’ll Convince You to Restock That Tub, From an RD appeared first on BarBend.

The reigning Mr. Olympia, Derek Lunsford, is training intensely in his off-season. That includes hypertrophy-focused leg training using the FST-7 training methodology designed by Lunsford’s coach, Hany Rambod. 

Rambod created FST-7, or Fascia Stretch Training 7, which aims to change the fascia’s biological structure by lengthening it to maximize muscle growth. (1). The fascia is a web-like connective tissue casing that surrounds and holds every organ, blood vessel, bone, nerve fiber, and muscle in place. Expanding the fascia allows the muscles more room to grow. (2)

FST-7 involves performing seven working sets of 8–12 reps on the final exercises of a workout. This technique strategically fatigues the target muscle through multiple sets with moderate weight to maximize blood flow for an intense pump.

This targeted stress stimulates muscle growth to improve fascia (connective tissue) elasticity, which can lead to better muscle definition.

Derek Lunsford’s Quad-Dominant Leg Workout

Here is a summary of the training session:

Leg Extensions

Lying Leg Curl

Smith Machine Squat

Hack Squat

Check out the video below:

[Related: The “Perfect” Leg Workout for Bodybuilding, From Pro Coach Joe Bennett]

Leg Extensions

In line with the FST-7 training principle, Lunsford opened with heavy sets of leg extensions to pre-exhaust the quads before heavier compound movements. O

pen chain exercises like leg extensions can improve range of motion (ROM) and strength to promote hypertrophy by isolating a specific muscle group. Rambod recommends slow eccentrics to increase time under tension (TUT).

On the final set, Lunsford employed partial reps in the bottom half of his ROM to maximize quad fiber stimulation.

Lying Leg Curl & Smith Machine Squats

Though focused on quads, Rambod had Lunsford warm-up his hamstrings and knees with lying leg curls to help ROM on squats and lower injury risk. 

Lunsford transitioned to seven sets of Smith machine squats and warmed-up with one 45-pound weight plate per side. He progressively added weight, reaching five plates per side on the final set.

Smith machine training helps stabilize the torso, keeping it upright throughout the ROM. This can lead to greater quad engagement than a conventional barbell back squat as the requisite to stabilize the weight is alleviated. Lunsford assumed a shoulder-wide stance and lowered until his knees were at 90 degrees; Rambod cued:

Keep the heels flat [on the floor], drop the hips, and work the upper thighs.

Lunsford’s impressive lower body gains during the off-season have shown positive changes in Lunsford’s right leg, which was previously weaker than his left.

[Related: The 4,000-Calorie Diet That Helped Tristyn Lee Gain 40 Pounds]

Hack Squat

Lunsford concluded the FST-7 workout with seven cluster sets of hack squats, performing 10 reps per set with three plates on each side. The 30-year-old added a resistance band to the hack squat machine to tweak its resistance profile. The band eases tension on the descent as it stretches and adds it back during the concentric. 

Rambod used a stopwatch to time Lunsford’s rest during the hack squats. “This builds endurance,” Rambod said. “When you do FST-7 sets, you can do less cardio because you get in better shape.”

Lunsford is set to hit the stage at the 2024 Pittsburgh Pro (May 10-11), where he will guest pose alongside Hunter Labrada, Samson Dauda, former two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay, Nick Walker, and Andrew Jacked. 

References

Chris and Frederick (2020) Does fascia stretch?: 10: Fascia, function, and medical applications, Taylor & Francis. Available at: https://www.taylorfrancis.com/chapters/edit/10.1201/9780429203350-10/fascia-stretch-chris-frederick (Accessed: 03 May 2024).

Klingler W, Velders M, Hoppe K, Pedro M, Schleip R. Clinical relevance of fascial tissue and dysfunctions. Curr Pain Headache Rep. 2014;18(8):439. doi: 10.1007/s11916-014-0439-y. PMID: 24962403.

Featured image: @dereklunsford_ on Instagram

The post Derek Lunsford Uses FST-7 Training For Leg Hypertrophy and Definition appeared first on BarBend.

Ready to take your home gym and fitness equipment to the next level with the best magnetic rowing machine? Magnetic rowers bring you smooth resistance, whisper-quiet operation, and unbeatable versatility, delivering full-body workouts that treat your joints with care. It’s the perfect alternative to bulky, water-filled flywheel rowers. Instead, magnetic rowers harness the power of magnets for a seamless, controlled stroke every time you pull. Whether you’re nursing those post-workout aches, looking for a low-impact workout, or want to maximize a HIIT class, magnetic rowing machines offer a hassle-free indoor rowing machine at home that removes the need for bulky exercise bikes, treadmills (or even dumbbells!). 

When selecting the best magnetic rowing machine, considerations such as magnetic resistance, padded seats, and device holders, make a difference. The cream of the crop in magnetic rowers provides immersive experiences and space-saving solutions. This way, you can smash your cardiovascular goals by activating your glutes and lower body, expanding your fitness levels, and without sacrificing space or wasting money. To ensure that happens, BarBend consulted with in-house experts to create a list of the six best magnetic rowing machines for an unmatched rowing workout. 

6 Best Magnetic Rowing Machines of 2024 

Best Magnetic Rowing Machine Overall: NordicTrack RW900 

Best Magnetic Rowing Machine for Athletes: Hydrow Rower

Best Under $1,000 Magnetic Rowing Machine: ProForm 750R Rower 

Best Interactive Magnetic Rowing Machine: Aviron Strong Rower 

Best Magnetic Rowing Machine for Low-Impact Workouts: Echelon Row-S

Best Folding Magnetic Rowing Machine: Sunny Health & Fitness SF-RW5801 

How We Tested and Chose the Best Magnetic Rowing Machines

To curate our list of the best magnetic rowing machines, we considered a range of needs, including each user’s specific body type, budget constrictions, skill level, and space. We then factored in other things such as prices, size, foldability, programming offerings, technology (latest or outdated), and in-house testing reviews. 

[Related: 8 Best Rowing Machines Workouts]

Features

We scrutinized the comfort and functionality of magnetic rowing machines, paying close attention to features like plush padded seats, versatile adjustable foot pedals, and ergonomically designed handlebars. We also examined the clarity and ease of digital screens, displaying vital workout metrics such as distance, time, and calories burned. Furthermore, we rigorously tested the durability of the frames across a spectrum of weight capacities, confirming stability and safety for users weighing between 250 and 400 pounds.

Resistance Level

We thoroughly examined the range of resistance levels offered by magnetic rowing machines, spanning from roughly 8 to 16. We assessed the ease of adjusting resistance, through a dial or digital control panel, noting how higher levels provided greater intensity for users seeking a challenging workout. This versatility confirms that individuals of varying fitness levels, from beginners to advanced athletes, can find the optimal resistance level to align with their strength and training objectives.

Tech Compatibility 

As we tested magnetic rowing machines, we prioritized assessing their compatibility with various technological features. We examined Bluetooth connectivity and wireless capabilities, ensuring seamless integration with fitness apps and devices for comprehensive data tracking. Our evaluation also emphasized the ease of syncing with popular fitness platforms and the effectiveness of integrating smart devices and wearables.

Best Magnetic Rowing Machine Overall: NordicTrack RW900

Our tester trying out the NordicTrack RW900.

The NordicTrack RW900 isn’t just another magnetic rowing machine – it’s the best overall in home fitness thanks to interactive programming, a sleek design, and ergonomic features. Offering 26 levels of magnetic resistance, it provides unparalleled control over workout intensity for beginners and seasoned athletes, scoring a 4.1 out of five stars from our team of experts. 

[Related: The 12 Best Rowing Machine Workouts for Every Experience Level]

Certified personal trainer Amanda Capritto praises the RW900’s iFIT programming, highlighting its wide range of workouts. “The iFIT programming is amazing… There are so many workouts to choose from and different ways to find what you want,” Capritto says. This variety ensures users can challenge themselves and avoid fitness plateaus, with precise resistance control enabling tailored workouts.

The 22” HD touchscreen display isn’t just flashy tech – it’s designed to immerse users and enhance their experience. “It has all of the latest tech you’d expect to find on a smart rower: auto-adjust resistance, H2 touchscreen, Bluetooth, live and on-demand classes, pivoting screen, pivoting pedals,” our tester says. These features elevate workouts by constantly challenging users, integrating seamlessly with other devices, and providing motivation.

Comfort is key, and the RW900 delivers with its padded, contoured seat, allowing users to row for extended periods without discomfort. However, our tester notes issues with the oversized foot cradles, which can detract from the overall experience. Despite this, the RW900’s focus on comfort ensures users can push themselves without distractions.

Read our full NordicTrack RW900 review.

Best Magnetic Rowing Machine for Athletes: Hydrow Rower

Looking to take your fitness game to the next level? Enter the Hydrow Rower – it’s not your run-of-the-mill rowing machine; it’s a powerhouse that our in-house tester (an avid workout fanatic) couldn’t get enough of, labeling it as “a piece of modern art that adds a touch of sophistication to any home gym.” With a stellar overall rating of 4.25 out of five stars, this machine is exceptional for those who want to challenge themselves with interactive workouts. 

At $2,500, the Hydrow is an investment, especially with the added $38 monthly subscription fee, but you’ll have access to professionals, which is why our team gave it a five out of five stars for tech capabilities. Our tester compared it to the Peloton, highlighting its potential for that extra motivation boost. And with Klarna’s financing options, investing in your fitness journey becomes much more feasible. (If you still can’t get past the price tag, check out the Hydrow Wave, which the brand launched in 2022 as a smaller, more affordable option to its big sister.)

Our tester reviewing the Hydrow Rower.

[Related: The 6 Best Water Rowing Machines]

More excitingly, our tester couldn’t stop raving about the Hydrow’s performance. “The software is top-notch, and I love the on-water rowing aspect,” they gushed. Its seamless, noise-free operation makes each stroke feel like gliding through water effortlessly. 

Its immersive programming and customizable workouts draw eyes to this magnetic rowing machine. Our tester emphasized the on-water rowing simulations, motivating instructors, and interactive metrics that keep athletes engaged and challenged every step of the way. It’s not just about rowing; it’s about pushing your limits and achieving your fitness goals like never before.

Sure, the Hydrow’s five-year frame warranty may fall short of industry standards, which is why we rated it a four out of five stars. That said, its overall performance and user experience it delivers is a minor bump in an otherwise stellar package. 

Read more about this machine in our Hydrow Rower review.

Best Under $1,000 Magnetic Rowing Machine: ProForm 750 

Meet the ProForm 750R rower – it scores a 4.03 out of five stars from our team and is our ultimate pick for the best magnetic rowing machine under $1,000. When certified personal trainer Amanda Capritto put it to the test, she was blown away by how comfy and rock-solid it felt. “The affordability of this rowing machine combined with its solid construction makes it a great choice for budget-conscious fitness enthusiasts,” Capritto says.

But what steals the show? It’s all about the flywheel and magnetic resistance system. It scores a 4.25 out of five stars for customizations, and our tester couldn’t stop gushing about how smoothly it glided, leaving those clunky air rowers in the dust. And the best part? With 24 levels of magnetic resistance, you can seamlessly shift gears from a leisurely row to a hardcore sweat session without skipping a beat.

Our expert testing the ProForm 750r Rower.

Sure, it may not have all the fancy add-ons like water bottle holders or built-in fans, but it’s got something even better – compatibility with iFIT. The 30-day free trial membership unlocks a treasure trove of killer workouts led by top-notch personal trainers. 

And here’s the kicker: the resistance levels automatically adjust as you row, taking the guesswork out of your sweat session. “Having a variety of built-in workouts ensures that users can tailor their workouts to their specific fitness needs, whether they’re beginners or seasoned athletes,” Capritto says. This is why it should come as no surprise that our team rated it four out of five stars for its programming capabilities. 

Comfort is king, and the 750R delivers in spades with its ergonomic seat, adjustable handlebars, and customizable five-inch display. The pivoting foot pedals ensure a silky-smooth ride, especially if you’re nursing a temperamental ankle. Granted the ProForm 750R rower is the ultimate trifecta of comfort, performance, and tech features – all without blowing your budget.

To dive into more details, read our in-depth ProForm 750R Rower review.

Best Interactive Magnetic Rowing Machine: Aviron Strong Series

 

Ready to inject some excitement into your workouts? The Aviron Strong Series is the pinnacle of interactive magnetic rowing machines, scoring a 4.3 out of five stars by our team of experts.  Replacing the Aviron Tough Series Rower, this upgrade brings enhanced functionality and luxury, as described by one of our expert product testers who raves, “The Strong Series feels like a significant upgrade from its predecessor, with improved ergonomics and overall performance.” 

But the real charm lies in its interactivity, says Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level 1 instructor, who has first-hand experience with this rower. “The workout variety is mind-blowing — I’m not convinced I could ever get bored on this machine,” Capritto says. With options like individual or team video games, live competitions, and virtual rowing in breathtaking locales worldwide, Aviron offers an unparalleled workout adventure. It boasts a 22-inch swiveling HD touchscreen, automatic resistance adjustment, and motivational cues based on performance. “Levels 11 through 16 were crafted for serious strength training,” says a tester. With up to 100 pounds of resistance per pull, it’s a challenge that fuels your fire.

A close-up of the Aviron Strong Series rowing machine’s interactive screen.

Beyond its interactive wizardry, the Aviron Strong Series delivers practicality and top-notch quality. Despite tipping the scales at 114 pounds, its upright storage, and front-mounted transport wheels make it a breeze to move. And with a competitive membership fee, ($24/annually or $28/monthly), it’s a savvy investment. “Aviron rowers outshine many others in this price range,” concludes one tester.

In a nutshell, the Aviron Strong Series isn’t just a rowing machine; it’s a turbo-charged workout experience like no other. 

Best Magnetic Rowing Machine for Low-Impact Workouts: Echelon Row-S

Need a magnetic rowing machine that’s gentle on your joints but still packs a punch? The Echelon Row-S is your key to low-impact fitness with high-impact outcomes. With an impressive overall score of 4.15 out of 5 stars, the Echelon Row-S isn’t just a rowing machine – it’s your ticket to low-impact workouts that deliver exceptional results and change how you approach cardio sessions.

Our in-house tester had a breeze setting up the machine – it was straightforward and hassle-free, and they scored it a 4.5 out of five stars. It emphasized the importance of having a balance between weight and capacity, which, if asked by our tester, is key to making sure your workout feels stable and safe. Imagine rowing away, confident that the machine can handle your weight without issues. And the fact that it was easy to put together adds to that feeling of stability. It builds trust in the machine; so you can focus on your workout without any worries about stability.

Our tester reviewing the Echelon Row-S at our testing facility.

The Row-S puts you in the driver’s seat of your workout journey with customizable resistance levels. With Bluetooth connectivity, adjusting your workout intensity is as easy as tapping a button on the controller. This feature lets you tailor your workout to your fitness goals and preferences, ensuring a personalized and effective training experience. 

While some users noted many plastic coverings, others praised the machine’s ergonomic design. According to one user, “The seat is surprisingly comfortable […] And the adjustable foot holders ensure a snug fit, minimizing strain on the ankles,” emphasizing the focus on comfort and usability. Either way, our team gave it a 4 out of five-star rating. 

But Echelon’s membership program is what truly makes this rower special. For $29.16/month, you unlock a range of live and on-demand classes, allowing you to customize your workouts to meet your fitness goals and level. (Plus, it’s cheaper than the iFIT!) This means you have access to professional guidance and diverse training options, maximizing the effectiveness of your workouts without straining your budget. It’s the perfect solution for anyone trying to give up their gym membership but get their sweat simultaneously. 

Best Folding Magnetic Rowing Machine: Sunny Health & Fitness SF-RW5801

Visualize stepping into your home gym, ready to embark on your daily workout routine. In the corner stands the Sunny Health & Fitness SF-RW5801 – sleek, compact, inviting you to row away. Amanda Capritto, our in-house tester, and certified personal trainer, was intrigued by the SF-RW5801 and decided to thoroughly test its capabilities, ultimately awarding it a rating of 3.45 out of five stars. 

Assembling the SF-RW5801 was a breeze and one of the most beloved aspects. With straightforward attachments and neatly packaged components, the rower was up and running quickly. What impressed Amanda even more was its portability. Weighing under 50 pounds, she could effortlessly move it from room to room, making it an ideal choice for those with limited space or mobility.

The SF-RW5801 rowing machine stands out due to its foldable design, which the reviewer describes as “effortless.” This feature is particularly advantageous for those facing space limitations. By simply folding it up, users can easily store it in a closet or under a bed, thus maximizing floor space in their home gym. Consequently, in our assessment, we rated its portability and footprint at 4.25 out of five stars.

At just $250, it’s a steal. Despite its pocket-friendly price, the SF-RW5801 doesn’t compromise comfort or functionality. With a luxuriously padded seat and 16 levels of magnetic resistance, it delivers a satisfying workout experience every time. 

While our tester noted the “rail and rower might feel slightly smaller for some users accustomed to larger equipment,” we rated its adjustability and customization at 3.5 out of five stars. If you’re searching for advanced technological features, this product doesn’t offer them—it received just one out of five stars for tech capabilities. However, if you prioritize reliability and affordability in a rowing machine, the SF-RW5801 is an ideal choice. 

The Types of Magnetic Rowing Machines

There are three types of magnetic rowing machines: air, magnetic, and water magnetic. Air rowers use air resistance for a dynamic workout, while magnetic rowers adjust resistance levels with magnets for smooth motion. Water magnetic rowers blend water resistance with magnetic control for a realistic feel and customizable intensity.

Magnetic 

A magnetic rowing machine utilizes magnets to create resistance, providing a smooth and quiet workout experience. Users can tailor their workout intensity to match their fitness goals by modifying the resistance levels. Compared to other rowers, magnetic rowers are often praised for their low maintenance, precise resistance control, and relatively compact design.

Water

A water magnetic rowing machine combines water resistance with magnetic technology to simulate the feel of rowing on water. Water tanks create resistance based on the user’s stroke intensity, while magnets provide additional control over the resistance level. This combination offers a dynamic and realistic rowing experience that closely mimics the sensation of rowing outdoors.

Our expert testing the Ergatta Lite Rower.

Air

An air-magnetic rowing machine utilizes a combination of air and magnetic resistance to provide a challenging and customizable workout experience. Air resistance is generated by the user’s stroke intensity, while magnets offer precise control over the resistance level. This dual resistance system allows for smooth and dynamic rowing motions while allowing users to adjust the intensity to match their fitness goals. 

[Related: Xebex Air Rower Review]

Benefits of a Magnetic Rowing Machine

Magnetic rowing machines offer smooth and quiet operation, making them ideal for home use without disturbing others. With adjustable resistance levels, they cater to users of all fitness levels, allowing for progressive workouts and continuous challenges. Their compact design and easy storage make them convenient for smaller spaces, ensuring versatility in any home gym setup.

Our tester setting up the the Echelon Row-S.

How Much Does a Magnetic Rowing Machine Cost? 

Magnetic rowing machines vary in price depending on their features and quality. Entry-level models can cost as little as $200 to $500, offering basic functionality and resistance levels. Higher-end models with advanced features such as interactive displays, programmable workouts, and enhanced build quality can range from $600 to over $2000, catering to users seeking a more premium rowing experience.

What to Consider Before Buying a Magnetic Rowing Machine?

Like any cardio equipment purchase, investing in a magnetic rowing machine requires careful consideration. Unlike air or water rowers, magnetic rowers entail a bit more maintenance. You should also consider the machine’s size, available workout programs, maintenance needs, and overall cost.

Space

Magnetic rowing machines typically have a longer footprint, spanning between 80 to 95 inches, which may require ample space for setup. However, some models offer a foldable design, allowing for easier storage in smaller spaces when not in use. This feature makes them ideal for individuals with limited workout space or those who prioritize compactness.

A close-up of the Echelon Row-S handlebars.

Dimensions

Before purchasing a magnetic rowing machine, consider the available space in your home gym or workout area to ensure the machine fits comfortably. Take note of the rower’s dimensions, particularly its length, width, and height, to ensure it accommodates your body size and height. Additionally, consider factors such as storage space when the rower is not in use to optimize your home gym setup.

Programming

When selecting a magnetic rowing machine, explore various customization options of its built-in workout programs to suit your fitness goals and preferences. Look for rowers with pre-programmed workouts designed to challenge different fitness levels and provide variety in your training routine. Additionally, consider whether the rowing machine offers features like interval training, heart rate monitoring, or compatibility with fitness apps for enhanced tracking and motivation.

Final Words 

Consider magnetic rowing machines for a versatile and effective workout experience. These machines offer adjustable resistance levels, quiet operation, and customizable features to suit individual preferences and goals. Whether you’re a beginner or a seasoned athlete, magnetic rowers provide a low-impact yet challenging way to stay fit and healthy.

FAQS 

The post 6 Best Magnetic Rowing Machines of 2024, For Every Budget and Expertise appeared first on BarBend.

After seven years of competing in the CrossFit Games, Kristi Eramo O’Connell has shifted focus to endurance sports. Her training regimen blends weightlifting with endurance exercises to prepare for marathon-level performances.

Recently, O’connell challenged herself with her first ultramarathon (50 kilometers). O’Connell participated in the Zion Ultra Marathon, traversing the breathtaking landscapes of southern Utah’s deserts within Zion National Park. Explore the scenic vistas and delve into her racing experience through the recap on her YouTube channel below:

[Related: Kanna Fitness “All Abilities” Classes Promote CrossFit for Everyone]

Preparation

O’Connell will run in shoes that aren’t fully broken in, making her slightly apprehensive. She plans to bring a backup pair of shoes to switch into at mile 17 if needed. Here are the additional supplies O’Connell has prepared in her drop bag:

Extra Pair of Running Socks

Bandages

Electrolytes

Food (includes peanut butter and jelly sandwiches) 

Windbreaker

Hat

O’Connell will consume the same food she utilized during training and will use Maurten Gel, known for being gentle on the stomach, for additional energy. 

24 Hours Before the Race

Twenty-four hours before the race, O’Connell arrives at the starting point in her camper van. While there, O’Connell performed stretching exercises. She then embarks on a three-mile hike, which she believes is excellent for limbering up.

“We’re shaking our legs out…you don’t want to sit around. We’re going to get about a nice good three-ish mile hike to loosen everything up before the big day tomorrow,” stated O’Connell. 

Zion Ultra Marathon 

On the morning of the marathon, O’Connell discussed how her training conditions didn’t match the race location. She mentioned training at 800-900 feet, which contrasts sharply with the marathon’s elevation of about 5,000 feet. Therefore, this ultra marathon will present her with conditions she has yet to experience.

Starting the Race

O’Connell typically avoids running with food and water but decides to carry them for this particular race as precautionary measures. Joining hundreds of other competitors, many of whom arrived just that morning, she embarks on the race. Meanwhile, athletes who embarked on the 100-mile challenge the day before are crossing the finish line.

During the Marathon

Eighteen miles into the race, O’Connell admits navigating the course is tricky but fun. Her bottle contains electrolytes and ample carbohydrates to fuel her journey. O’Connell looks forward to the final 12 miles of the ultra marathon with anticipation.

As O’Connell approaches the last one and a half miles, O’Connell reveals the preceding five miles pose significant challenges: predominantly uphill and her legs feel exceptionally heavy. O’Connell has been on her feet for over five hours.

Finishing Strong 

O’Connell crossed the finish line despite the final eight miles proving more challenging than expected. Upon completing the race, O’Connell received a medal and mentioned never needing to use her drop bags. Throughout her journey, O’Connell sustained herself with electrolytes and water. She relied on energy gels when she recognized a lack of concentration or felt her energy waning.

O’Connell’s Race & Prep Reflections

O’Connell’s training included a maximum run of 16 miles before this event. “I only did a 16-mile training run, which was the longest I went. At 16 miles, I felt so good,” says O’Connell. 

Reflecting on the race, O’Connell avoided cramps, sickness, and blisters. She found miles 27 to 31 particularly challenging, surpassing the longest distance she had previously run. O’Connell credits her comprehensive strength training and cardio regimen for success in the race. O’Connell’s abs were sore, likely due to the additional weight from the food carried in her vest.

Exhaustion hit O’Connell at mile 27, leading to “gummy ankles” and a fall. Despite the setback, she recovered and persevered to the finish line. O’Connell attributes overcoming these challenges to her calve, glute, hamstring, and quad strength developed during her prep.

“That [strength] comes from weightlifting…being able to climb the uphills, handle the downhills with strong quads, glutes, hamstrings, calves, [and] Achilles really helped me on uneven surfaces…with lots of climbing, which we don’t have in Ohio.”

Featured image: @kristieramo on Instagram

The post Behind the Scenes: Kristi Eramo O’Connell’s First Ultra Marathon appeared first on BarBend.

Can you think of anything more valuable on your muscle-building journey than training with some of the best bodybuilders on the planet? We can — training with the people who train those athletes, like pro coach Joe Bennett.

On Apr. 30, 2024, “the Hypertrophy Coach” took to YouTube to break down how he designs and builds an evidence-based leg workout for bodybuilding. For context, Bennett works with top-tier competitors like two-time Arnold Classic winner Terrence Ruffin. Pull up a chair; Bennett is taking you to school:

[Related: The Best Mass Gainers, Tested by Experts and RD Approved]

Before you dive in, understand that Bennett’s training philosophy doesn’t revolve around elevating specific exercises up to “must-do” status. Yes, there are certain moves he recommends (and we’ll explain why). But those exercises aren’t the only way to make good on your leg gains.

Good bodybuilding coaches rely on principles and construct workouts that reflect those ideals while also meeting the needs of the athlete. In short — you’re going to have to do a bit of legwork here before you start working your legs.

Evidence-Based Bodybuilding Leg Workout | Joe Bennett

We aren’t going to bury the lede on you. Here’s the structure of Bennett’s bodybuilding leg workout, focusing primarily on the quadriceps and hamstrings, along with the exercises he recommends:

Sets & Reps: Bennett doesn’t give specific, must-do set-and-rep programming recommendations. That said, research indicates you can build muscle across a variety of rep ranges between about 5 and 30. (1)

When it comes to training volume, hitting between 12 and 20 hard weekly sets on each muscle group is a good evidence-based starting point. (2) If you train your legs twice per week, that would mean providing your quadriceps and hamstrings with 6-10 working sets each in this session.

Bennett relies mainly on machine leg exercises for hypertrophy due to their consistency and stability. “It doesn’t necessarily need to be these specific exercises in this exact order,” Bennett notes. His workout design is guided by adhering to a few fundamental principles:

Leg Workout Principles

Train Full Range-of-Motion: Bennett acknowledges some of the emerging research on long-length partial reps, (3) but argues that you don’t lose out on anything by including the shortened range of a given muscle.

Bias the Lengthened and Mid-Range Position: According to Bennett, most muscles are strongest in their mid-range of stretch, followed by being fully stretched, which should allow for more overall mechanical tension. This aligns with most scientific research. (4)

Avoid Redundancy: Bennett recommends not performing too many similar exercises that challenge the muscle across the same line of pull or resistance curve; he cites an example of doing three flat bench press variations back-to-back during a chest workout.

High Stability & Bracing: “You don’t want poor bracing or overly complex exercises taking away from your ability to use progressive overload,” Bennett remarks. It’s generally more difficult to produce force on unstable surfaces. (5)

[Related: The Most Effective Workout Splits, Created by Our Experts]

Here’s an exercise-by-exercise rundown of the movements in Bennett’s bodybuilding leg workout, plus his rationale and recommended exercise substitutions:

Seated Leg Curl

Bennett notes that you can start the workout with either leg extensions or leg curls, but he personally prefers to put athletes into the seated leg curl machine off the bat because, “no bodybuilder has too much hamstring mass.”

Bennett recommends using a seatbelt if the station has one to keep your hips firmly in place and allow you to produce more force.

Swap It: Stiff-leg deadlift, 45-degree back extension — Bennett strongly suggests using the seated leg curl machine if you have access to one, calling it, “definitively the best hamstring exercise.”

Hack Squat

“We want a fully-lengthened quad,” Bennett notes about his preference for full-depth machine hack squats.

He recommends sinking as deep into the bottom of the rep as possible, but not fully extending your knees at the top. This will help bias the lengthened and mid-range position of the quadriceps, where they’re strongest.

Swap It: Heel-elevated squat variations, split squat

[Related: The Best Weightlifting Shoes for Leg Day]

Lying Leg Curl

Bennett turns to the lying leg curl to touch on the hamstrings’ mid- and shortened-range position.

“You need some degree of hip extension [on the lying leg curl],” Bennett notes, but you needn’t fixate on squeezing your glutes as hard as possible to the detriment of total force output.

Swap It: Kneeling leg curl, glute-ham raise

Leg Extension

“Between the [hack] squat and the leg extension, you can train your quadriceps through their full contractile range,” Bennett says.

He also recommends not fussing over foot angle or positioning too much, saying that the research on how these adjustments affect muscle activation isn’t significant enough to be practical.

Bennett didn’t endorse any swaps for the leg extension machine due to how it uniquely stimulates the quads. If you’re in a bind, you can fashion the exercise yourself if you have resistance bands and an elevated seat.

Leg Press

Bennett uses the leg press as a finisher for the quadriceps and recommends you incorporate some sissy squat technique by allowing your heels to come off the plate.

Be sure to use a much lighter weight than you’re used to, especially if you leg press with heavy weights on a regular basis.

Bennett holds the same belief for the “sissy leg press” as the leg extension; the movement is simply hard to replicate with other equipment. If you don’t have a leg press but you do have a leg extension (or vice-versa), consider doubling-up on the number of sets you perform.

More Bodybuilding Content

Tristyn Lee’s 4,000-Calorie Bulking Diet

Opinion: Mike Mentzer Was a Good Bodybuilder With (Some) Bad Advice

Wesley Vissers’ Top 3 Biceps Exercises

References

Adda, Ghoual. (2019). The effect of repetition ranges on maximal strength and hypertrophy. International Journal of Physical Education, Fitness and Sports. 8. 149-157. 10.26524/ijpefs19415.

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.

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260.

Rassier, D. E., MacIntosh, B. R., & Herzog, W. (1999). Length dependence of active force production in skeletal muscle. Journal of applied physiology (Bethesda, Md. : 1985), 86(5), 1445–1457.

Lehman, G. J., Gilas, D., & Patel, U. (2008). An unstable support surface does not increase scapulothoracic stabilizing muscle activity during push up and push up plus exercises. Manual therapy, 13(6), 500–506.

Featured Image: Hypertrophy Coach / YouTube

The post The “Perfect” Leg Workout for Bodybuilding, From Pro Coach Joe Bennett appeared first on BarBend.

If you’re a hybrid athlete or CrossFit enthusiast, you’re used to wearing many hats in the gym — but that shouldn’t mean needing to lug two or three different pairs of footwear around in your gym bag.

The right cross-training shoe should be able to cushion your footfalls while you run while also supporting heavy-duty strength training. On May 2, 2024, NOBULL announced the release of their latest foray into mixed-modality athletic footwear with their Drive cross-training shoe:

[Related: The Best Weightlifting Shoes on the Market]

NOBULL Drive Trainer Sizing, Details, & Recommendations

NOBULL calls the Drive trainer, “the ultimate hybrid workout shoe without limits,” touting its versatility for both treadmill workouts and anything involving free weights. Here’s a brief rundown of the specs you can find on the Drive:

On Instagram, NOBULL remarked that the Drive is a “neutral shoe” meant to offer maximal versatility for running and strength training, specifying that the Drive comes with a “less-pronounced” arch support.

[Related: The Best Running Shoes for Arch Support]

What People Are Saying

As of May 3, 2024, the Drive trainer has racked up 21 pre-release product reviews on NOBULL’s website, 17 of which rate the shoe five stars.

Buyers broadly praised the Drive for being comfortable on the feet and easy to slip on and off.

Regarding sizing, most reviews report the shoe as true-to-size, though some recommend going up half a size. NOBULL also recommends purchasers size up if they’re between sizes.

Why Buy a Cross-Training Shoe?

If you’re out of the loop, here’s your lifeline: Hybrid, multi-dimensional athletic training is in vogue right now. Instead of sticking solely to one type of workout routine, many people are dipping their toes into endurance training, weight lifting, and sport-specific practice all at once.

Cross-trainers are designed to function well enough in all of those contexts. While specialty footwear (like weightlifting shoes for Olympic lifting) is the optimal choice, it’s not always practical to bring multiple pairs of footwear with you to the gym.

References

Sun X, Lam WK, Zhang X, Wang J, Fu W. Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. J Sports Sci Med. 2020 Feb 24;19(1):20-37. PMID: 32132824; PMCID: PMC7039038.

Featured Image: @nobull on Instagram

The post NOBULL Releases Drive Trainer — the “Ultimate” Cross-Training Shoe? appeared first on BarBend.

The 2024 Asia Grand Prix (AGP) Pro Bikini Division show will be held in Paju City, South Korea on Saturday, May 4, 2024. This event, promoted by Alex Hong, is a 2024 Bikini Division qualifier. The winner becomes eligible to compete at the 2024 Olympia in Las Vegas, NV on Oct. 10-13, 2024. 

None of the 11 pro competitors competing in this contest are among the 25 who have already qualified for the 2024 Bikini Olympia. The show’s roster is below with names in alphabetical order, courtesy of the IFBB Pro League.

2024 AGP Pro Bikini Division Show Roster

Gigi Amurao (Philippines)

Nayeong Choi (South Korea)

Charlotte Ellis (United Kingdom)

Dahye Jeon (South Korea)

Yume Kurokawa (Japan)

Seungmin Lee (South Korea)

Ji Bin Park (South Korea)

Li Shuai (China)

Tatiana Veber (Russia)

Mengru Zhang (Austria)

[Related: 2024 Musclecontest Brasilia Pro Men’s Physique Show Preview]

[Related: The 4,000-Calorie Diet That Helped Tristyn Lee Gain 40 Pounds]

Dahye Jeon

Dahye Jeon aims to be the second athlete from South Korea to qualify for the 2024 Olympia. The first was Sara Choi.

Jeon was most recently onstage at the 2023 World of Monsterzym 8 Korea Pro, where she finished third. She is the defending champion of this contest and made her Bikini Olympia debut in 2023, finishing out of the top 15. This will be her first pro show in 2024.

Ji Bin Park

Ji Bin Park of the host country is another early favorite in fans’ eyes due to her Olympia experience. The 2022 Taiwan Pro winner finished the 2023 Bikini Olympia, won by Jennifer Dorie, outside of the top 15. She will seek her third pro win in her fourth pro season. This will be her first time onstage in 2024.

Charlotte Ellis

Charlotte Ellis has been active on the circuit this season. She ranked fifth at the 2023 Drogan Physique DMS Pro one week before this contest and second in the 2024 Taiwan Pro in early April. Representing the United Kingdom, Ellis is making her third attempt to win her first pro show and Olympia qualification in her rookie season.

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Featured Image: @dahyeming on Instagram

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