Never shying away from a challenge or funny innuendos, fitness entertainer Will Tennyson has won the hearts (and appetites) of 2.5 million YouTube subscribers with his eating agendas, off-topic adventures, 24-hour torture tests, and training collabs, to name a few of his ambitious endeavors.

Tennyson appears safe and sound in his kitchen, where he’s rustling up some of the most delectable “fit” treats to satisfy the protein needs of his fellow gym bros and broettes. So grab your chef’s tools, pick a dessert recipe, or why not YOLO with all three? Delight yourself in a guilt-free confection!

Author’s note: Most, if not all, of these ingredients should be available in any big chain grocery store like Walmart, Costco, Trader Joe’s, or overseas equivalents.

Tennyson recommends a quality vanilla whey casein protein powder for best baking results. Avoid using a whey-only powder. 

Strawberry Protein “Shorty” Cake 

“Sometimes I’m in the bath feeling kind of fruity, and I need to satisfy that urge.” Tennyson isn’t a fan of fruit in cakes, but there are always exceptions to the rule. “Would you put cheese in a margarita? I don’t think so”. 

Thankfully, many of us would never share his same sentiment, so we’re not offended either way. 

Here’s what you’ll need for the “shorty” cake:

Dry Ingredients 

2 cups oat flour (Tennyson blends two cups of oats in a food processor)

½ cup coconut flour 

¼ cup sweetener of choice 

90 grams whey casein protein powder

3 tbsp baking powder 

pinch of salt 

Note: We recommend using natural-based sweeteners such as Stevia (No other added ingredients), erythritol, or monk fruit in crystallized form. Avoid artificial sweeteners if possible as they can alter the intended flavor.

Wet Ingredients

140 grams egg whites 

150 grams Greek yogurt 

1.5 tbsp coconut oil (melted) 

Roughly 1 tbsp honey (Raw Manuka or natural/avoid cheap artificial-tasting honey)

¼ cup milk/milk substitute 

Combine all ingredients and preheat your oven to 350 degrees Fahrenheit. 

“You could probably kill someone with this batter,” said Tennyson, suggesting how dense the recipe felt as it poured it into the bakeware. 

Disclaimer: This thick mixture may cause you to get a pump.

Spread the mixture evenly on the dish or pan then bake it for 20-25 minutes, depending on the oven. When it’s done, let cool for a few minutes, then cut into your desired portion sizes. 

Tennyson spreads a thin layer of sugar-free jam, tops it with fresh strawberries, and then swirls on some low-calorie coconut whipped cream from a can. Garnish the top with a few more berries of your choice.

“If you show up to the family crib with this for Easter brunch, it’s going to be their taste buds that are resurrected,” said Tennyson, indulging in his culinary masterpiece. “I know why it’s called a shortcake because one bite and the rest of the cake is not lasting long.” 

Tennyson fancied his concoction so much he wouldn’t mind it as a wedding cake. Perhaps an option for power couples? 

Protein French Toast Bagels

The shorty cake may be in a league of its own, but French toast bagels will hit differently after a night of fasting. 

“That probably is one of the better recipes I have ever made, seriously,” said Tennyson.

Here’s what you’ll need for these sinful French toast bagels: 

½ cup greek yogurt 

½ cup emphasized self-rising flour, “not regular flour.”

½ cup whey casein protein powder 

Cinnamon for “French toast vibes”

Raisins (optional) 

Topping

1-2 tbsp coconut oil (melted)

1.5 tsp cinnamon 

1-2 tbsp brown sugar (Swerve)

1 tsp vanilla 

Follow these instructions:

Preheat your oven to 350 degrees. 

Mix all bagel ingredients to form a large dough ball. Add a little flour if needed to prevent sticking. 

Place four smaller, same-sized dough balls on the baking tray.

Create donut holes with a shot glass, rolling pin, or whatever works for you. Tip: Dip the end of your shot glass with flour before making holes. 

Mix the topping ingredients, then drizzle the mixture onto the bagels. 

Stick the bagels in the oven for 15-20 minutes, and check on them frequently.

Take the bagels out, let them sit for a few minutes, then spread your favorite dairy-free or low-fat cream cheese, and welcome to Flavorcity! Tennyson emphasized using a whey casein protein powder to get that perfect cakey and moist texture. 

“If you were to make these bagels with a whey or isolate without the casein (protein powder), they would be drier than a towel.”

Protein Banana Fritters

The last dessert is a stovetop recipe with just four ingredients, not including coconut oil for frying. For banana fritters, you’ll need: 

2 large bananas mashed

2 tbsp Whey/casein Protein Powder

3 tbsp coconut flour 

pinch of salt

Mix all ingredients, then pan-fry in a little coconut oil until golden and crispy on both sides. Pro chef’s tip: Make sure to add enough banana. Otherwise, the coconut flour batter will fall apart in the pan. 

Finally, top your fritters with sugar-free ice cream, sugar-free syrup, and peanut butter powder (In that order) to enter tastebuds heaven.

“These look like Michelin star desserts,” proudly proclaimed the muscle cook.

Featured image: @willtenny on Instagram

The post Taste Will Tennyson’s 3 High-Protein Dessert Recipes (French Toast Bagels!) appeared first on BarBend.

You’ve done your research on the best treadmills and what home treadmill ownership requires, but have you thought about where to position your new cardio machine? If you have the convenience of having a home gym, the decision is a no-brainer — other than where to place it in your dedicated fitness space.

But if you don’t have a dedicated space for fitness equipment, you might be wondering where to put your new purchase. In addition to having enough room, you’ll want to consider factors like temperature, noise, flooring, privacy, ceiling heights, and accessibility when finding the prime location for your treadmill.

Home Treadmill Placement: Pros and Cons

Knowing where to position your treadmill is almost as important as the purchase itself. For example, if you purchased one of the best treadmills for running, you’ll want to be sure you position it somewhere you can run without distractions and not be a noise nuisance to other family members or roommates. 

Let’s talk about common rooms where treadmill owners place their equipment and the pros and cons of each room.

Living Room or Den

Placing your treadmill in your main living space makes the exercise equipment more easily accessible and may encourage more frequent use. But because of its central location in your main living room, this could also be a hindrance or an eye sore. 

Setting up the ProForm Trainer treadmill.

If you live with others, chances are that no one wants to hear you pound the treadmill pavement while they’re trying to watch TV. In that case, you might want to check out our picks for the best quiet treadmills.

Below, we’ve listed out some of the pros and cons of placing your exercise equipment in your living room.

Spare Bedroom

Spare bedrooms can serve as a great space to put your treadmill — unless you need the spare bedroom for a guest. Fortunately, there are tons of versatile options on the market for folding treadmills that can easily be stored away when your spare room or home office is needed.

With many Americans living in apartments, the market offers plenty of options for those living in smaller spaces. Luckily, we’ve done the research for you and compiled a list of the best treadmills for apartments.

When working with small spaces, getting creative in your spare bedroom with a folding treadmill can turn your spare room into a high-functioning, multi-purpose space.

“Few pieces of gym equipment are as iconic as the treadmill,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. “In fact, treadmills are often the first things that come to mind when someone starts to consider exercising at home. However, not everyone has a large enough home to dedicate space to an entire home gym or even a permanent place for a treadmill. They are rather large and bulky, after all. Luckily, manufacturers have taken note and started producing more folding treadmill options. This allows you to free up floor space when you’re not using the treadmill, making a home exercise space more feasible for smaller homes.”

Here are some pros and cons of having your treadmill in your spare room.

Garage or Basement

A common place for a home treadmill is in a garage or basement. Personally, I prefer my treadmill to be in my climate-controlled garage where I can open up the door and let in the fresh air. It’s my happy place when I want to get my cardio in, and is away from my pets and kids. (If you have kids or pets, it’s a good idea to familiarize yourself with treadmill dangers and how to prevent them.)

A BarBend tester walking on a treadmill.

Depending on your unique circumstances, a garage or basement could be the best (or worst) place for your treadmill. If either of these spaces has an extreme temperature — hot or cold — these are areas you want to avoid placing your treadmill in.

Certain warranties can be rendered void if the conditions aren’t met for proper treadmill placement. Icon Health and Fitness, a maker of well-known brands such as ProForm, NordicTrack, and Weslo, will void the warranty on their fitness equipment if it’s placed in a garage, covered patio, or near water. (1)

If you’re contemplating putting your treadmill in the garage or basement, check your specific model to learn about any factors that could void your warranty, and check out these pros and cons.

Measure, Measure, Measure! 

Before you have your heart set on your treadmill location, grab your measuring tape to be sure there’s enough space in your new workout room. You’ll want to measure the length, width, and height of the room and the treadmill. 

“Check the overall length, width, and height of the machine in its assembled position and folded position if applicable. And triple-measure your space to make sure it will fit,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. 

In addition to accounting for the length, width, and height of the room and your treadmill, here are some other important factors to consider:

Power outlets

Sloping floors

Type of flooring

Height of the folding deck in an upright position (if applicable)

Additional space for safe use (see chart below)

Surrounding items that could interrupt the operation of the treadmill belt

Floor Space

Having sufficient floor space for your fitness equipment will help ensure safe and comfortable use, and ultimately give you an enjoyable treadmill workout. Give yourself enough space for your workout routine, especially if you’re trying to create a functioning workout room in a small area.

If you’ve purchased a treadmill with interactive training — like the NordicTrack EXP 7i treadmill — many workout options might include off-treadmill training. You’ll want extra space to account for training that involves using floor space in your workout routine. (Who doesn’t like to mix a kettlebell in with their cardio?)

Necessary floor space can vary depending on your specific model, but here are some standard recommendations for having the right amount of room for your treadmill:

Ceilings

Don’t forget to check the height of your ceiling — especially if you’re tall — if you purchased a treadmill with a foldable deck or an incline feature. 

[Related: The Best Treadmill Incline Workouts]

Generally speaking, a ceiling height of 7 to 8 feet is recommended, but check the specific recommendations of your manufacturer. Whatever the dimensions, you’ll want extra clearance on top of that.

Check out how the dimensions of these popular treadmills stack up against each other:

Doorways

A large piece of fitness equipment like a treadmill or elliptical can be awkward and heavy. When moving the machine through doorways, recruit a friend or family member to help navigate the sometimes difficult turns.

Before you move your equipment, check the width of each doorway you need to go through and make note of door swings. If the treadmill requires assembly, consider assembling it inside the room you’ll store it in.

If the treadmill is already assembled and won’t fit through the doorways, you may need to disassemble parts and then reassemble them once the equipment is in its permanent location.

To Fold or Not to Fold

If you have limited floor space to sacrifice but want to have the convenience of a home treadmill, a folding treadmill can provide a practical solution to save space in your home.

A BarBend product tester folds up the NordicTrack Commercial 1250 Treadmill.

“Not everyone has a large enough home to dedicate space to an entire home gym or even a permanent place for a treadmill,” says BarBend expert reviewer Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. “They are rather large and bulky, after all. Luckily, manufacturers have taken note and started producing more folding treadmill options. This allows you to free up floor space when you’re not using the treadmill, making a home exercise space more feasible for smaller homes.” 

Thankfully, the best folding treadmills on the market still offer many of the features found in standard models.

Final Thoughts

Treadmill placement can impact how often you use your treadmill and the quality of your workouts. What may seem like the perfect place to position your treadmill might be affected by a variety of factors that can hinder your workout.

Considering your unique living circumstances can help you sort through the pros and cons of your treadmill’s location. Once you’ve determined your treadmill’s home, be diligent in measuring the treadmill dimensions, floor space, ceilings, and doorways to prevent added frustration in moving your equipment. If you find that a treadmill just won’t work with your space, check out some of the best treadmill alternatives to satisfy your cardio needs.

Where to Position Treadmills FAQs

References

Terms and Conditions. Retrieved April 23, 2024. Icon Health and Fitness. https://my.iconfitness.com/ 

The post Where to Position Your Treadmill: Commonly Overlooked Factors for Treadmill Placement appeared first on BarBend.

Strength training may seem intimidating to beginners. Even without equipment, you need to learn proper form and may benefit from working with a personal trainer or coach. When it comes to cardio exercise, there’s a lower barrier to entry for many folks. There are two pretty accessible activities you may have been doing since you were a child: biking and walking. 

But which one is the better workout? Both offer health benefits, so it depends on your goal, the amount of time you have, and which one you prefer. Here, I’ll crown a winner in the battle of cycling versus walking in six categories. Let the competition begin.

Biking Vs. Walking 

To hit the pedals or the pavement? Biking and walking are two great forms of cardiovascular exercise. They’ll get your heart rate up, engage your leg muscles, and can help support a variety of workout programs.

[Read More: The Best Treadmills for Walking, Researched and Tested by Our Team]

When deciding which exercise is best for you, be specific about what you want. Are you busy and need something quick and efficient? Are you trying to lose weight, increase strength, or build muscle? Maybe you’re recovering from an injury or looking for information on the best natural way to prevent heart disease. I’ll dive into each topic next.

For Efficiency

When it comes to efficiency, think about what equipment you can access and how much time you have to do it.

[Read More: The Best Treadmills for Running]

The amount of calories you burn during exercise is likely not the most important factor, but it is a helpful way to gauge your energy expenditure, so I’ll include it here, too.

Biking:

Equipment Needed: You’ll need access to an exercise bike at the gym or a regular bike (and a helmet) to take an outdoor bike ride. This can be a barrier, especially if you’re away from the gym, don’t own a bike, and don’t live in a city where you can easily rent one.

Scaling Intensity: Though it’s always best to start slow, even beginners may be able to easily pedal more than 10 miles per hour on a stationary bike, especially on flat terrain.

Time and Calories Burned: The number of calories a person burns depends on each individual’s body. The Centers for Disease Control and Prevent (CDC) lists the number of calories a 154-pound person would burn on a 30-minute and one-hour bike ride at different speeds. (1)

Walking:

Equipment Needed: You can walk on a treadmill or outside; all you need are shoes (which could also be optional).

Time and Calories Burned: Here’s how the CDC breaks down burning calories walking for a 154-pound person. (1)

Scaling Intensity: If you’ve ever cranked up the speed on the treadmill, you know it’s challenging to get your walking speed up to 4.5 without jogging. On a treadmill, you can increase the incline to work harder without walking faster. 

The Winner: In terms of equipment, walking wins since many people can do it anywhere, anytime, for free. However, although the calorie breakdowns are similar, it can’t be a leisurely walk at a moderate pace to match an easy bike ride. Walking at a 3.5 or 4.5 speed on flat terrain is challenging (but possible), while you can burn roughly the same amount of calories on an easier, faster bike ride. 

[Read More: How Many Steps in a Mile? Calculate by Height and Pace]

Overall, cycling is more efficient (unless you don’t have a bike — then, walking wins the efficiency battle).

For Weight Loss

If your goal is weight loss, you generally need to expend more energy than you take in — though it’s not always a perfect science. In addition to adjusting your nutrition, boosting the number of calories you burn daily through biking or walking may help you lose body fat by increasing your total daily energy expenditure (TDEE).

[Read More: The Best Weight Loss Programs]

Plenty of research suggests that weight loss may occur when you combine a caloric deficit with cycling or walking.

One study had participants do a 12-week program of three weekly 45-minute indoor cycling workouts while in a calorie deficit. These participants experienced weight loss. (2)

An 18-month study was done on 280 participants in a caloric deficit. Those who walked more than 10,000 steps daily — with 3,500 steps as part of a moderate-to-vigorous intensity walk of at least 10 minutes — lost more than 10 percent of their body weight. (3)

Biking:

Calories Burned: A brisk walk and a casual bike ride burn around the same amount of calories. How fast you can walk levels off, so you can burn more by riding faster, especially on an exercise bike.

Lower-Impact: Biking and walking are low-impact exercises, but biking is an even lower impact since it is a non-weight-bearing activity. Sometimes, lower-impact exercise like cycling can be more comfortable for higher weight people.

NEAT and TDEE: Another way of boosting your TDEE is by increasing your NEAT — non-exercise activity thermogenesis — which is the energy you burn outside of eating, sleeping, and structured exercise. If you can commute to work on your bike, you can increase your TDEE, which may help weight loss. (4)

Walking:

Calories Burned: Even though walking at a moderate pace doesn’t burn as many calories as a bike ride, it still burns calories.

Low-Impact: Walking is a low-impact, weight-bearing exercise. This type of exercise may strengthen your muscles and bones while you raise your heart rate during your cardio workout. 

NEAT and TDEE: Walking will contribute more to your NEAT than cycling. Getting up and walking around your house, office, up and down stairs, and to and from your car adds up. You can also intentionally boost your NEAT by taking breaks at work and walking around the room. 

The Winner: If you’re looking at it from a purely calories-burned angle, cycling wins because you can work harder at a lower impact. However, NEAT-wise, walking wins — you’re unlikely to hop on and off your bike all day. 

[Read More: The Best Budget Treadmills on the Market]

Whichever activity you enjoy and can see yourself doing more of will benefit weight loss the most.

For Strength

Both walking and cycling can increase your strength, but I’ll zero in on a few populations to declare which likely works better, and for whom.

Biking:

Strengthens Lower Body Muscles: Biking, especially with resistance, will work and strengthen your leg muscles. Your glutes, quadriceps, hamstrings, and calves work together to push and pull on the pedals. You also get some upper body work in outdoor biking by steering and going up hills. In a cycling class, you may also perform upper body exercises with light dumbbells. 

Older Adults: Research suggests that older adults can gain significantly more strength through cycling than younger adults. Younger adults can increase strength by cycling in high-intensity interval training (HIIT) workouts. (5)

More Challenge for Strength Athletes: Intense cycling may be more challenging than a brisk walk for strength athletes seeking to add cardio exercise to their routine.

Walking:

Lower Body Only: Walking will also increase strength, especially if you’re new to exercise. Taking an incline walk on the treadmill or uphill strengthens your leg muscles. Though cycling can incorporate your entire body, walking is lower body only.

Older Adults: As a weight-bearing exercise, walking is an essential strength-building exercise for older adults. Medical professionals advise people at risk of osteoporosis to do weight-bearing cardio exercise, like walking, in addition to resistance training. (5)

Active Recovery for Strength Athletes: Strength athletes can still benefit from a brisk walk for active recovery or a mental break from intense training.

The Winner: Biking can increase strength in your upper and lower body, especially for professional cyclists, people doing HIIT workouts, and older adults. However, it’s a non-weight-bearing exercise and may not impact bone health for older adults at risk of osteoporosis. 

[Read More: The Best Rowing Machines to Buy for Your Home Gym]

Walking wins for bone strength, but cycling wins for muscular strength.

For Muscle Growth

Cycling and walking are predominantly aerobic exercises, though you can increase resistance in cycling and repeatedly stress your leg muscles against it. Because of that, some research suggests cycling can induce hypertrophy — but you typically need to do a high volume of it. 

Biking:

Cyclists May Build Muscle: Professional cyclists often have very visible leg muscles. They likely also engage in resistance training outside of their cycling workouts. But, research suggests that since they do such a high volume of cycling over a long period, cycling itself may build some muscle. (6)

Older Adults and Sedentary People: The same research suggests that older adults and sedentary people may build muscle with cycling. Younger adults might as well, but they need to do a higher volume and level of intensity. (6)

Upper Body Hypertrophy Possible: Some cycling classes incorporate upper body work with light dumbbells. If you do this consistently with the proper nutrition, it may be possible to build some muscle.

Walking:

Helps Older Adults Retain Muscle: Weight-bearing exercise, like walking, may help older adults avoid natural muscle loss from aging, but the best results come from combining it with resistance training. (7)

Active Recovery for Hypertrophy Training: While walking may not build muscle in trained individuals, it’s a good option for an active recovery day.

The Winner: There is more evidence that cycling can build muscle, specifically in older adults and sedentary people. When you engage in resistance training with muscle growth as a goal, both options are good additions to your training program for cardio exercise or active recovery. 

For Injury Recovery

You’ll often see stationary bikes and treadmills at physical therapy offices. Engaging in safe (medical professional-approved) movement while recovering from an injury can help you regain strength and recover better. Here’s where one may win over the other.

Biking:

Lower Impact: Exercise bikes are great for lower body injuries. If you have an injury preventing you from bearing your total body weight, a non-weight-bearing exercise like biking can help you retain mobility.

Types of Stationary Bikes: Although cycling can be a full-body activity, you can still hop on a recumbent bike if you have an upper-body injury since you can ride it without your hands.

Walking:

Upper Body Injury: If you have an upper body injury but don’t have access to a recumbent bike, walking may be the best option since you only need your lower body.

Weight-Bearing Exercise: Walking may be better depending on the type of injury because bearing your body weight may help you regain strength.

The Winner: It is tough to call a winner since many types of injuries exist. If you can’t bear your body weight, cycling may win. If you can, walking may be better.

For Heart Health

Cardiovascular health may not be the most exciting fitness goal to go after, but it certainly matters. Biking and walking are both types of aerobic exercise. Aerobic (or cardio) exercise is any physical activity you perform rhythmically while engaging large muscle groups that you can sustain for some time. It uses oxygen as an energy source and should raise your heart rate and respiration. (8)

[Read More: The Best Air Bikes for Your Home Gym]

The American Heart Association (AHA) recommends the following weekly guidelines for adults: (9)

150 to 300 minutes of moderate-intensity aerobic exercise

75 to 150 minutes of vigorous-intensity aerobic activity

Or a combination of both

Plus, two days of resistance training

Consistently reaching these weekly goals can improve cardiovascular health by preventing heart disease and managing blood pressure and cholesterol. (9)

Biking:

Boosts Cardiovascular Health: Any type of exercise you enjoy and do consistently can get you these health benefits. A review of studies on cycling, specifically, suggests that regular cycling is associated with a lower risk of heart disease and mortality. (10)

Can Meet Moderate and Vigorous-Intensity Aerobic Exercise Criteria: A cycling workout can qualify as either moderate-intensity or vigorous-intensity.

Increases VO2 Max: Biking also improves cardiovascular fitness, a well-known predictor of cardiovascular health. (11)

Walking:

Accessible Exercise for Heart Health: Regular walking is associated with a decreased risk of cardiovascular diseases. For many people, walking is a relatively accessible form of exercise that may help sedentary people be more likely to do it and get the health benefits of consistent physical activity. (12)

Can Meet Moderate-Intensity Aerobic Exercise Criteria: Brisk walking meets the recommended amount of moderate-intensity aerobic exercise. Incline walking may bring you closer to vigorous intensity.

Increases VO2 Max: Even if it’s not as intense as cycling, research shows that consistently walking at a moderate intensity improves VO2 max and cardiovascular fitness. (13)

The Winner: Both forms of exercise are good for heart health. Walking may be better for untrained individuals because you don’t generally need any equipment or instruction to start doing it. For strength athletes, cycling may improve your cardiovascular fitness more because you can do it at a higher intensity.

Takeaways

Let’s wrap up with the winners in each category — cycling versus walking. Which one is better?

For Efficiency: Biking is more efficient (as long as you have a bike). You can get your heart rate up faster at any fitness level.

For Weight Loss: Although you can burn more calories on a bike, walking wins for weight loss. Walking more throughout your day outside of a workout boosts your NEAT and TDEE.

For Strength: Walking is better for strength because it is a weight-bearing activity and contributes to bone health.

For Muscle Growth: Some evidence shows muscle hypertrophy is possible with biking, especially for cyclists who perform a high volume over time, older adults, and sedentary people.

For Injury Recovery: It depends on the type of injury. Biking may be better at first if you can’t do weight-bearing activity, but walking may be better once you can to help regain bodyweight strength.

For Heart Health: Walking may be best for many sedentary people who just need to get moving. For athletes, intense cycling can lead to greater cardiovascular gains.

Frequently Asked Questions

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

References

CDC. Physical Activity for a Healthy Weight. Centers for Disease Control and Prevention.

Valle VS, Mello DB, Fortes Mde S, Dantas EH, Mattos MA. Effect of diet and indoor cycling on body composition and serum lipid. Arq Bras Cardiol. 2010 Aug;95(2):173-8. English, Portuguese. 

Creasy SA, Lang W, Tate DF, Davis KK, Jakicic JM. Pattern of Daily Steps is Associated with Weight Loss: Secondary Analysis from the Step-Up Randomized Trial. Obesity (Silver Spring). 2018 Jun;26(6):977-984. 

Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002 Dec;16(4):679-702. 

Benedetti MG, Furlini G, Zati A, Letizia Mauro G. The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. Biomed Res Int. 2018 Dec 23;2018:4840531. 

Ozaki H, Loenneke JP, Thiebaud RS, Abe T. Cycle training induces muscle hypertrophy and strength gain: strategies and mechanisms. Acta Physiol Hung. 2015 Mar;102(1):1-22. 

Yoshiko, A., Tomita, A., Ando, R. et al. Effects of 10-week walking and walking with home-based resistance training on muscle quality, muscle size, and physical functional tests in healthy older individuals. Eur Rev Aging Phys Act 15, 13 (2018).

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. doi: 10.4330/wjc.v9.i2.134. PMID: 28289526; PMCID: PMC5329739.

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).

Nordengen S, Andersen LB, Solbraa AK, Riiser A. Cycling is associated with a lower incidence of cardiovascular diseases and death: Part 1 – systematic review of cohort studies with meta-analysis. Br J Sports Med. 2019 Jul;53(14):870-878. 

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. 

Kukkonen-Harjula K, Laukkanen R, Vuori I, Oja P, Pasanen M, Nenonen A, Uusi-Rasi K. Effects of walking training on health-related fitness in healthy middle-aged adults–a randomized controlled study. Scand J Med Sci Sports. 1998 Aug;8(4):236-42. 

Omura JD, Ussery EN, Loustalot F, Fulton JE, Carlson SA. Walking as an Opportunity for Cardiovascular Disease Prevention. Prev Chronic Dis. 2019 May 30;16:E66.

The post Biking Vs. Walking — Which Is Better For Your Goals? A Personal Trainer Weighs In appeared first on BarBend.

The Asian Powerlifting Federation (APF) 2024 Asian Equipped Powerlifting Championships (AEC) will be held in Hong Kong from May 5-11, 2024. This year, it combines with the Asian University Cup (AUC), and the two events will run alongside one another.

Several athletes are nominated in both the AEC and the AUC. They will only lift once, but their results will count toward both contests.

[Related: Rondel Hunte (120KG) Deadlifts a 400 -Kilogram Raw Double; 4.5 Kilos Over the IPF World Record]

Athletes to Watch

Sen Yang 120KG (Taiwan) — squat world record holder (452.5 kilograms)

Chi-Sen Tien 120+KG (Taiwan) — World Games alumni

Veronica Ompod 47KG (Philippines) — Junior squat world record holder (120 kilograms)

Joyce Gail Reboton 76KG (Philippines) — four-time Asian Championships winner

Asel Nurkenova 69KG (Kazakhstan) — four-time bench press world champion

[Related: Insane Grip Strength: 500LB (226KG) One-Handed Deadlift Triple by Yousef Eddessa]

Full Livestream Schedule

Author’s Note: All times Hong Kong standard time; schedule is subject to change. All sessions will be available to watch for free on the APF’s YouTube channel.

Monday, May 6

University Classic — Men 59KG & 66KG — 11:00 a.m.

Equipped & University Equipped — Women 43KG – 57KG — 2:00 p.m.

Equipped & University Equipped — Women 63KG — 5:30 p.m.

Tuesday, May 7

University Classic — Men 74KG & 83KG — 11:00 a.m.

University Equipped Bench Press — Men & Women all classes — 2:00 p.m.

Equipped & University Equipped — Women 69KG & 76KG — 4:00 p.m.

Wednesday, May 8

University Classic — Men 93KG & +120KG — 11:00 a.m.

Equipped & University Equipped — Women 84KG & +84KG  — 3:00 p.m.

Thursday, May 9

University Classic — Women 47KG – 69KG — 11:00 a.m.

University Classic Bench Press — Men & Women all classes — 2:00 p.m.

Equipped & University Equipped — Men 53KG – 66KG  — 4:00 p.m.

Friday, May 10

University Classic — Women 76KG & +84KG — 11:00 a.m.

Equipped & University Equipped — Men 74KG & 83KG — 2:00 p.m.

Saturday, May 11

Equipped & University Equipped — Men 93KG & 105KG — 10:00 a.m.

Equipped & University Equipped — Men 120KG & +120KG — 2:00 p.m.

The APF is a regional affiliate of the International Powerlifting Federation (IPF), so IPF world records and APF Asian records can be claimed in this competition.

Those athletes lifting in the AUC will have the opportunity to qualify for the first Fédération Internationale du Sport Universitaire (FISU) Powerlifting World Championships which is to be held in Tartu, Estonia, in August 2024.

The athletes lifting in the AEC will be vying for places at the 2024 IPF World Equipped Championships in Reykjavik, Iceland. From there, they can go on to qualify for the 2025 World Games in Chengdu, China.

The full roster with nominated totals is available on Goodlift. Watch live on the APF YouTube channel.

Featured image: @asian.powerlifting.federation on Instagram

The post How To Watch The 2024 APF Asian Equipped Powerlifting Championships  appeared first on BarBend.

Discover how swimming can transform your body.

Ed Orman, a physiotherapist, underscores swimming’s dual benefits: not only does it serve as an excellent cardio workout, it also plays a significant role in muscle development. 

Learn how water’s unique resistance can help you achieve your fitness goals. Are you ready to build a leaner, more powerful physique?  

This article reveals the science and practical tips you need to unlock swimming’s muscle-building potential.

The Science of Muscle Building in Swimming

To build muscle, three conditions are essential: muscle tension, metabolic stress, and muscle damage. Swimming uniquely meets all these conditions through its inherent resistance, which is provided by water. 

By swimming with proper intensity and regularity, you can create the necessary stress and tension on your muscles, leading to increased strength and muscle mass.

Swimming vs. Traditional Strength Training

Swimming provides a unique environment for building muscle. Unlike traditional weightlifting or bodyweight exercises that rely on gravity, swimming utilizes the natural resistance of water for a full-body workout. 

This water resistance creates a low-impact environment, leading to less stress on joints, making it an ideal option for individuals with injuries or limited mobility. 

Moreover, water resistance works the muscles in both concentric and eccentric phases of contraction,  enhancing overall muscle development and reducing the risk of overuse injuries.

Muscle Groups Targeted by Swimming

Upper Body Muscles

Swimming engages multiple upper body muscles. The shoulders, chest, and back receive significant workout through the repetitive motions of pushing and pulling against water resistance. 

Strokes such as the breaststroke and butterfly particularly target the pectoralis major, latissimus dorsi, and trapezius muscles. Meanwhile, the biceps, triceps, and shoulder muscles are intensively used during the front crawl and backstroke.

Core Muscles

The core is crucial for stabilizing the body in water. Swimming activates the abdominal muscles, obliques, and lower back, enhancing core strength and stability. 

These muscles are not only vital for maintaining balance but also assist in propulsion during movements like the dolphin kicks and turns.

Lower Body Muscles

Although swimming is predominantly an upper body exerciser, the lower body also benefits greatly. The legs, for example, account for 33% of the speed in sprinting freestyle. 

Kicking movements engage the quadriceps, hamstrings, glutes, and calves, thus strengthening and toning the lower body.

Additional Benefits: Cardiovascular and Mental Health

Swimming boosts cardiovascular health by increasing heart rate and building endurance. This enhancement of the cardiovascular system contributes to overall health and longevity. 

Furthermore, the calming nature of being in water can significantly reduce stress and improve mental health, making swimming a holistic exercise option.

Workout Plans for Muscle Growth

To maximize muscle building through swimming, incorporate targeted workouts with a focus on intensity and progression. Here’s a sample workout plan:

Warm-up: 5 minutes of easy freestyle or backstroke.

Main Set:

4 x 50 meters freestyle sprints at maximum effort with 1-minute rest between sprints.

4 x 100 meters breaststroke at a moderate pace with 30 seconds rest between repetitions.

Cooldown: 5 minutes of easy swimming, any stroke.

Important: Adjust distances and rest periods based on your fitness levels. As your endurance improves, you can gradually increase the distances and reduce the rest periods to intensify the workouts.

Practical Tips for Building Muscle Through Swimming

To effectively build muscle through swimming, consistency is key. Aim for at least two to three sessions per week, each lasting between 30 to 60 minutes. Beginners should focus on mastering technique and gradually increasing workout intensity to avoid injuries and overexertion.

A diet rich in protein is essential for muscle repair and growth. In addition to regular swimming, incorporating interval training and resistance exercises can further enhance muscle development. Tools like swim parachutes and resistance bands add extra resistance, pushing your muscles to work harder. For advanced swimmers, reducing rest periods and adding hypoxic sessions can intensify the workouts and maximize muscle growth.

Conclusion

Swimming is more than just a cardiovascular workout; it is an effective muscle-building activity that engages the whole body. With consistent practice, proper nutrition, and strategic exercise variations, swimming can significantly improve muscle tone, strength, and overall physical fitness. Dive into the world of swimming and let it propel you toward a stronger, healthier physique.

If you haven’t heard of Agata Sitko, you haven’t been paying attention. The Junior Polish powerlifter has collected scalps on the lifting platform for the last three years. She is the top-ranked powerlifter in the International Powerlifting Federation (IPF) in raw and equipped disciplines.

Sitko won The 2024 Sheffield Powerlifting Championships with an incredible nine for nine performance, hitting a huge personal best on total, despite having cut into the weight class below. That day’s work netted Sitko £40,000 (~$50,000) and catapulted her to the top of the IPF raw rankings with a GL point score of 124.40.

Sitko is preparing for the 2024 IPF Classic World Championships in Druskininkai, Lithuania, and she will likely come in hot. Check out her latest training update on her Instagram page, wherein she scores some huge numbers on an SBD day, including a total of two kilograms over the current IPF raw world record of 610.5 kilograms:

Sitko begins the session with a small personal best on squat. Her biggest raw squat in competition is the 202.5 kilograms she did at the 2022 European Powerlifting Federation (EPF) European classic. Still, she finally pushed that to 205 kilograms in training.

“It took me almost two years to hit a 2.5-kilogram squat PR, and I’m so happy about it.”

The squat seemed at the top end of strength, but her positioning was strong, and a triumphant smile spread across her face halfway up, showing that she knew she’d nailed it.

The bench press shown in the video is “touch and go” (i.e., not paused on the chest). At 160 kilograms, it’s 5.5 kilograms over Sitko’s bench press world record in the 76KG class. She has the distinction of holding the IPF bench press world records in three weight classes now — 69KG, 76KG, and 84KG, an unparalleled achievement.

Sitko notes in her caption that she did a paused 157.5-kilogram bench press immediately before the top single.

Deadlifts completed the session, and Sitko locked out 247.5 kilograms in what she describes as a “grind PR.”

“Deadlifts didn’t move today, but at least I hit the longest grind of my life”

With the squat, bench, and deadlift taken together, that gives Sitko a training total of 612.5 kilograms — two kilograms over the total world record in the 76KG class currently held by New Zealand’s Karlina Tongotea.

Although Sitko competed in the 69KG class at Sheffield, she returned to 76KG for the 2024 IPF Classic World Championships and will face Tongotea for the second straight year.

Sitko was the silver medalist at the two most recent Classic World Championships, losing on bodyweight in 2022 and by only 2.5 kilograms in 2023. This contest remains one of the few that Sitko hasn’t yet won. She carries considerable momentum into the 2024 edition and will be hard to beat.

Sitko lifts in the prime-time session at the 2024 IPF Classic World Championships on June 21, 2024. This session promises to be a fierce battle and is one of the most highly-anticipated showdowns of the entire competition. The event will be live-streamed for free on the Olympic and Olympics YouTube channels.

Featured image: @ja.gata_sitko on Instagram

The post Agata Sitko (76KG) Hits a Training Total 2 Kilograms Over the IPF World Record appeared first on BarBend.

The 2024 World’s Strongest Man (WSM) competition occurs on May 1-5, 2024 in Myrtle Beach, SC. One week before the contest kicks off, WSM promoters announced that Shane Flowers and Kristján Jón Haraldsson withdrew from the 2024 WSM contest.

Flowers posted on his Instagram page that he is recovering from surgery for a torn biceps. He was coming off a fifth-place finish at the 2024 Europe’s Strongest Man (ESM), won by Luke Stoltman. The 2024 WSM would have been Flowers’ second career WSM appearance. He competed 2022 edition but withdrew during Qualifying.

Haraldson shared on his Instagram story that he was waiting for an MRI result to diagnose a knee injury suffered in training. No official diagnosis was shared at the time of this article’s publication. Haraldson won his second Iceland’s Strongest Man title in 2023. The 2024 WSM would have been his second WSM appearance as well. He competed in 2023; eliminated in Qualifying.

WSM made their announcement on April 23, 2024, on their Instagram page, which can be seen below:

There has not been word on who the replacements will be for Flowers and Haraldsson at the time of this article’s publication. They are the fourth and fifth athletes to have bowed out of the contest. 2019 WSM champion Martins Licis withdrew due to sciatica, 2020 WSM champion Oleksii Novikov was injured during the 2024 ESM contest, and. two-time WSM runner-up Mateusz Kieliszkowski is out due to a torn Achilles. 

The remaining 28 athletes set to compete in Myrtle Beach are listed below. Among them are two-time WSM winner Tom Stoltman and defending champion Mitchell Hooper.

2024 World’s Strongest Man Roster

Tom Stoltman

Rob Kearney

Oskar Ziółkowski

Mitchell Hooper — Defending Champion

Evan Singleton

Rauno Heinla

Mathew Ragg

Gavin Bilton

Luke Stoltman

Aivars Šmaukstelis

Spenser Remick

Pavlo Kordiyaka

Jaco Schoonwinkel

Eddie Williams

Adam Bishop

Kane Francis

Thomas Evans

Austin Andrade

Trey Mitchell

Bobby Thompson

Marcus Crowder

Wesley Derwinsky

Evans Nana Aryee

Nathan Goltry

Nicolas Cambi

Kevin Faires

Pa O’Dwyer

Ondrej Fojtu

The 2024 WSM Qualifying stage will take place on May 1-2, 2024. The athletes will have a rest day on May 3 before the 10 WSM Finalists compete on May 4-5, 2024, for the title.

Featured Image: @theworldsstrongestman on Instagram 

The post Shane Flowers and Kristján Jón Haraldsson Withdraw From 2024 World’s Strongest Man appeared first on BarBend.

Indoor cycling brands face an uphill battle with demand for the modality slowing post-pandemic

Stages Cycling, an indoor and outdoor cycling brand that supplies some of the biggest brands in fitness, has reportedly laid off its staff last week and may soon cease operations as it contends with decreased demand, cash flow and supply chain issues.

Escape Collective first reported the situation, citing multiple sources close to the company that has supplied bikes to fitness leaders SoulCycle, David Lloyd and Equinox.

Although the Portland, Oregon-based company’s website is still available to peruse, most of Stages Cycling’s inventory, including power meters and bikes, appears to be out of stock. 

Stages Cycling has had a turbulent ride since COVID, according to Escape Collective, painting a grim picture of shuttered fitness clubs, followed by a global shortage of microprocessor chips, which the cycling brand uses in its products. The company was soon grappling with low inventory at a time when demand for Peloton surged, leading to decreased cash flow and the inability to restock its inventory.

A handful of Stages Cycling executives have appeared to have transitioned from the troubled cycling company to new positions at high-end bike brand Giant Group, according to LinkedIn. It’s worth noting that Giant had once signaled its intentions to invest roughly $20 million in Stages Cycling before the deal fell through last year. AIPS, a subsidiary of Giant, filed a suit this February against Stages for unpaid invoices, outstanding orders and the cost of maintaining and storing goods. 

It’s been a challenging year so far for fitness equipment makers. BowFlex, which filed for bankruptcy last month, just inked a deal to be acquired by Matrix parent Johnson Health Tech Retail.

Indoor cycling-related companies, in particular, have taken a hit. Zwift, an indoor cycling platform, conducted its second round of layoffs in 12 months and lost its co-CEO, who reportedly resigned earlier this year. Meanwhile, Peloton has struggled to find its identity post-pandemic following its major “more than a bike company” rebrand last year.

Stages Cycling didn’t immediately respond to Athletech News’ request for comment.

The post Stages Cycling Conducts Mass Layoffs Amid Market Downturn, Per Report appeared first on Athletech News.

Trinidad and Tobago powerlifter Rondel Hunte is one of the strongest tested powerlifters in the world. He ranks in seventh place on total for tested lifters and is the only lifter in the top 10 who isn’t a super heavyweight.

Hunte is, in particular, a phenomenal deadlifter. He scored 397.5 kilograms at the 2023 United States of America Powerlifting (USAPL) Raw Nationals but hasn’t yet reached the landmark 400-kilogram pull in competition. He has, however, hit it in training.

Hunte released a video to his YouTube channel on April 21, 2024, wherein he deadlifted 400 kilograms for two repetitions. Check out the phenomenal set below:

Hunte shared his warm-up sets on his way to 400 kilograms. He got there remarkably quickly:

Warm Up Weights

Empty Barbell x 10 repetitions

120 kilograms x 6 repetitions

220 kilograms x 1 repetition

270 kilograms x 1 repetition

320 kilograms x 1 repetition

365 kilograms x 1 repetition

[Related: Insane Grip Strength: 500LB (226KG) One-Handed Deadlift Triple by Yousef Eddessa]

Main Lift

Hunte deadlifts with a conventional stance, and before he started the session, explained his intent to execute the double with a hook grip (i.e., with the fingers trapping the thumb against the barbell for additional grip security.)

The first repetition was smooth and appeared comfortable as Hunte locked it out cleanly. However, upon returning the barbell to the platform, he immediately went for his lifting straps. He performed the second repetition with straps and the pull was much tougher. Hunte’s body shook as the barbell slowed during his ascent. It was a fight to pull it to the top.

Since Hunte technically left the platform between the two repetitions, it could be argued that he did two singles close together rather than a double. However, the fact remains that he pulled 400 kilograms twice in short order.

Grip Issues

Hunte expressed frustration for grabbing lifting straps part way through his set. He explained his training environment is hot and humid and doesn’t have air conditioning. Sweat is the enemy of grip.

Hunte further explained that straps adversely affect his positioning. He prefers not to use them at all. However, he adapted to his circumstances and did what was needed to complete the set.

Hunte then performed deadlift triples at 280 kilograms and completed his workout with some light squats and accessory work.

These colossal deadlifts came at the end of a tough week’s training in which Hunte squatted 350 kilograms for two reps and bench pressed 250 kilograms for two reps. Hunte’s training total is 1,000 kilograms — 21.5 kilograms above the International Powerlifting Federation (IPF) total world record currently held by Dennis Cornelius.

Hunte is on a long road back to the IPF and is expected to return in 2025. Whether he will compete before then is unknown, but he seems likely to lay waste to the record books when he does.

Featured image: @deadlift_lord868 on Instagram

The post Rondel Hunte (120KG) Deadlifts a 400 -Kilogram Raw Double; 4.5 Kilos Over the IPF World Record appeared first on BarBend.