Step outside on a sunny day, and you can soak up some free vitamin D — the sunshine vitamin. Vitamin D is vital to healthy bones and your immune system. Getting enough vitamin D through sun exposure and food sources alone is difficult. Over one billion people worldwide have a vitamin D deficiency, which can lead to medical conditions. (1)

Credit: Andrey Yurlov / Shutterstock

I always recommend that my clients get their vitamin D levels checked to see if their healthcare provider suggests a vitamin D supplement. There are two forms of vitamin D: vitamin D2 and vitamin D3. Here, I’ll zero in on vitamin D3, potentially the most effective option for raising your vitamin D levels. I’ll explain what it is, how much you need, and how it may affect your health.

What Is Vitamin D3?

Vitamin D is a fat-soluble vitamin (along with vitamins A, E, and K), which is stored in fat in your body. Vitamin D refers to a group of vitamins that includes vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). How much vitamin D2 and D3 you have determines your vitamin D status — insufficiency, adequate levels, or toxicity (very rare). (2)(3)

You can get vitamin D3 from food sources like fortified cereals, dairy products, egg yolks, fatty fish, and sardines. You can also take vitamin D supplements, multivitamins that contain vitamin D3, or cod liver oil. (3)

Your body also synthesizes and produces vitamin D3 in your skin from ultraviolet rays during sun exposure. Wearing sunscreen may limit how much vitamin D you can get from sun exposure. However, too much exposure to ultraviolet rays without sunscreen is a leading risk factor for skin cancer, so it’s not the safest way to get your daily vitamin D. (4)

What Does Vitamin D3 Do?

Vitamin D’s primary function is to balance your body’s calcium and phosphorus levels by helping you absorb calcium. These functions are important for bone health, muscle and nerve function, your immune system, and cardiovascular health. (2)(5)

Vitamin D3 (cholecalciferol) may be the most effective dietary supplement for raising your blood levels of vitamin D. It is recommended by health professionals for people with a vitamin D deficiency. Certain populations may be more at risk of having low vitamin D levels, including older adults, people with darker skin, people who spend less time in the sun, and people with gastrointestinal diseases. (6)(7)

[Read More: The Benefits of Vitamin D for Strength Athletes]

Vitamin D3 (along with calcium supplements) is often used to treat three bone health conditions that a vitamin D deficiency can cause. (7)

Rickets (soft and weak bones in children)

Osteomalacia (soft and weak bones in adults)

Osteoporosis (thin and weakening bones in older adults)

How Much Vitamin D Do You Need?

A vitamin D deficiency is extremely common. Over one billion people worldwide, across all countries, ages, and ethnicities, have low vitamin D. (1)

[Read More: The Vitamins and Nutrients You Need To Take To Stay Fit Over 40]

The Office of Dietary Supplements Department of the National Institutes of Health (NIH) recommends the following daily vitamin D intake for Americans: (8)

Infants from birth to one year need 0 micrograms (mcg) or 400 international units (IU) of vitamin D.

People from one to 70 years 15 mcg or 600 IU of vitamin D daily. Pregnant and breastfeeding people require the same amount.

Older adults over age 71 need 20 mcg or 800 IU of vitamin D.

How Do You Know If You’re Getting Enough Vitamin D?

Concerned about your vitamin D status? A healthcare provider can check it with a blood test. The test will show your blood levels of 25-hydroxyvitamin D. 

The amount of 25-hydroxyvitamin D indicates your overall vitamin D blood levels. Having more than 30 ng/mL of 25-hydroxyvitamin D is adequate. (9)

[Read More: What Vitamins Should Women Take On a Daily Basis?]

Here are some more numbers to look for. (5)

Insufficiency: 30 nmol/L (12 ng/mL) is too low and can harm your bone health

Sufficiency: 50 nmol/L (20 ng/mL) is adequate for bone health

Toxicity: Over 125 nmol/L (50 ng/mL) is too high

Do Vitamin D Supplements Work?

Research shows that vitamin D supplements do work at raising your blood levels of vitamin D. It is difficult to get enough vitamin D from food sources since they contain low levels of it. It can also be dangerous for your skin to try and get enough from the sun alone. (7)

Credit: VH-studio / Shutterstock

[Read More: What Men Should Look For in a Multivitamin]

Always check with a healthcare provider for personal medical advice.

Can You Have Too Much Vitamin D?

Vitamin D toxicity is rare but possible. It can occur from taking high doses of vitamin D and going above the recommendation. A blood test indicating vitamin D toxicity would show your 25-hydroxyvitamin D level higher than 150 ng/ml (375 nmol/l). (10)

Symptoms of a vitamin D overdose include loss of appetite, nausea, vomiting, constipation, and muscle weakness. An overdose and vitamin D toxicity can cause hypercalcemia, a condition where your calcium blood levels are too high. Hypercalcemia can lead to nausea, vomiting, muscle weakness, kidney stones, pain, and dehydration. (7)(8)

[Read More: The 7 Best Multivitamins for Women]

The NIH states the daily upper limit for vitamin D is 100 mcg (4,000 IU) for people over nine. (8)

Uses of Vitamin D3

Research links a vitamin D deficiency with multiple medical conditions related to bone health, cardiovascular diseases, autoimmune diseases, type 2 diabetes, cancer, and depression. However, outcomes from clinical trials have been mixed across the board. (9)

Effective for Raising Vitamin D Levels

One thing seems to be relatively sure — taking vitamin D3 as a dietary supplement effectively raises blood levels of vitamin D.

A meta-analysis of clinical trials from 1966 to 2011 found that vitamin D3 is more effective at raising 25-hydroxyvitamin D levels than vitamin D2. (6)

A study on 32 older adults with a vitamin D deficiency found that vitamin D3 was almost twice as effective as vitamin D2 at raising 25-hydroxyvitamin D levels. (11)

Probably Effective for Bone Health and Immune System Strength

Raising vitamin D levels by taking vitamin D3 seems to be effective at improving bone health. 

Long-term vitamin D or calcium insufficiency may cause osteoporosis. Since vitamin D helps absorb calcium, both can help with prevention. Clinical trials on older adults of all genders suggest that both vitamin D and calcium supplementation can increase bone mineral density. (8)

Having adequate vitamin D levels is associated with higher bone mineral density, which helps prevent osteoporosis. Older adults, especially people assigned female at birth, are more at risk of developing osteoporosis, which can increase their risk of fractures. (12)

It is well known that vitamin D plays a significant role in regulating your immune system. (13)

Research has found that immune cells contain vitamin D receptors. Theoretically, exposing them to vitamin D supplements could help to “strengthen” your immune system. There seems to be a link between vitamin D deficiency and autoimmune diseases. (13)

When your immune cells receive vitamin D, it may help protect you from infections. Vitamin D may increase your immune response. (14) 

A study on college athletes found that lower vitamin D levels in the winter were associated with a higher risk of illness. (15)

Possibly Effective for Blood Pressure and Cholesterol Levels

Some clinical trials suggest vitamin D supplements may help reduce high cholesterol and blood pressure. Both are risk factors for heart disease. (5)

[Read More: Combating the Winter Blues this Winter? Start With Vitamin D]

However, health professionals state that vitamin D supplements alone are not an adequate treatment for cholesterol and blood pressure levels.

Seems Ineffective for Weight Loss and Preventing Certain Conditions

Although vitamin D deficiency seems to correlate with certain medical conditions, clinical trials show that vitamin D supplements don’t necessarily help them — other than those related to bone health. They also seem ineffective in helping with weight loss.

Weight Loss: Although people with obesity frequently have low vitamin D levels, clinical trials do not show that vitamin D helps with weight loss. If you are trying to lose weight and have a vitamin D deficiency, taking vitamin D may benefit your health — but it won’t impact weight loss. (8)

Cardiovascular Disease: High vitamin D levels have been associated with a lower risk of cardiovascular disease, but it doesn’t go the other way. Clinical trials show vitamin D supplements do not help prevent heart disease. (5)(8)

Multiple Sclerosis: Some studies found a link between low vitamin D levels and a higher risk of developing multiple sclerosis (MS). However, clinical trials haven’t shown that vitamin D supplements can help prevent or manage MS. (5)(8)

Depression, Cancer, and Type 2 Diabetes: Research states that vitamin D supplements do not help prevent or manage depression, cancer, or type 2 diabetes. (5)

Side Effects of Vitamin D3

Vitamin D3 dietary supplements may cause side effects. Always consult a healthcare provider before trying a new supplement, and let them know if you experience worsening side effects.

Here are the common side effects of vitamin D supplements: (7)

Lack of appetite

Unexplained weight loss

Nausea

Constipation

Vomiting

Vitamin D3 Interactions 

Vitamin D3 may interact with certain medications by causing your body to absorb too little or too much vitamin D and calcium. Here’s what to look out for. (5)

Weight Loss Drugs: The drug Orlistat can prevent your body from absorbing vitamin D from food and dietary supplements.

Cholesterol Drugs: Taking vitamin D supplements may reduce the efficacy of cholesterol-lowering drugs (a class called statins), including atorvastatin, lovastatin, and simvastatin.

Steroids: Taking a steroid medication like prednisone may lower vitamin D levels. 

Diuretics: Taking diuretic medications (Hygroton, Lozol, and Microzide) with vitamin D supplements can increase your calcium levels too much.

It’s also important to tell your healthcare provider if you already take calcium supplements, multivitamins, and other vitamin D supplements or eat fortified foods. Taking vitamin D3 in addition to these could raise your vitamin D or calcium levels too much. (5)

Since vitamin D is a fat-soluble vitamin, taking vitamin D supplements with a fat source may help improve absorption. One meta-analysis of trials found that omega-3 supplements helps increase vitamin D levels. (16)

There isn’t any concrete evidence that omega-3 can help improve vitamin D absorption, but if you take both supplements separately, it may be worth trying them together. 

Takeaways

Here’s what you need to take with you.

Vitamin D: a fat-soluble vitamin critical for bone health and calcium absorption

Vitamin D Deficiency: over one billion people worldwide don’t get enough

Vitamin D2 and Vitamin D3 influence your vitamin D levels

How to Check Your Levels: ask your healthcare provider for a blood test

Deficiency, Sufficiency, Toxicity: your doctor will let you know, but here are the numbers for vitamin D blood levels

Insufficiency: 30 nmol/L (12 ng/mL) and under

Sufficiency: 50 nmol/L (20 ng/mL) and over

Toxicity: Over 125 nmol/L (50 ng/mL) and over

Why Take Vitamin D3: it raises vitamin D levels best

it’s challenging to get it all through food

it’s dangerous to get it all through sun exposure without sunscreen

it contributes to healthy bones

helps prevent rickets, osteomalacia, and osteoporosis

may boost the immune system to prevent infections

How Much to Take: 

RDA for adults: 15 mcg or 600 IU 

RDA for adults over age 71: 20 mcg or 800 IU

Upper Limit: don’t go over 4,000 IU daily

Side Effects: watch out for

decreased appetite

unexplained weight loss

nausea, vomiting, constipation

Interactions: vitamin D3 may interact with

weight loss drugs, cholesterol drugs, steroids, and diuretics

calcium supplements and multivitamins

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

Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. 

Chauhan K, Shahrokhi M, Huecker MR. Vitamin D. [Updated 2023 Apr 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 

Alayed Albarri EM, Sameer Alnuaimi A, Abdelghani D. Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study. Qatar Med J. 2022 Aug 4;2022(3):29. 

D’Orazio J, Jarrett S, Amaro-Ortiz A, Scott T. UV radiation and the skin. Int J Mol Sci. 2013 Jun 7;14(6):12222-48.

U.S. Department of Health and Human Services. Vitamin D Fact Sheet for Consumers. National Institutes of Health.

Tripkovic L, Lambert H, Hart K, Smith CP, Bucca G, Penson S, Chope G, Hyppönen E, Berry J, Vieth R, Lanham-New S. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012 Jun;95(6):1357-64.

National Library of Medicine (2020, October 15). Cholecalciferol (Vitamin D3). Medline Plus.

U.S. Department of Health and Human Services. Vitamin D Fact Sheet for Health Professionals. National Institutes of Health.

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 

Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Front Endocrinol (Lausanne). 2018 Sep 20;9:550. 

Romagnoli E, Mascia ML, Cipriani C, Fassino V, Mazzei F, D’Erasmo E, Carnevale V, Scillitani A, Minisola S. Short and long-term variations in serum calciotropic hormones after a single very large dose of ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3) in the elderly. J Clin Endocrinol Metab. 2008 Aug;93(8):3015-20. 

Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. 

Martens PJ, Gysemans C, Verstuyf A, Mathieu AC. Vitamin D’s Effect on Immune Function. Nutrients. 2020 Apr 28;12(5):1248. 

Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. 

Halliday TM, Peterson NJ, Thomas JJ, Kleppinger K, Hollis BW, Larson-Meyer DE. Vitamin D status relative to diet, lifestyle, injury, and illness in college athletes. Med Sci Sports Exerc. 2011 Feb;43(2):335-43. 

Alhabeeb H, Kord-Varkaneh H, Tan SC, Găman MA, Otayf BY, Qadri AA, Alomar O, Salem H, Al-Badawi IA, Abu-Zaid A. The influence of omega-3 supplementation on vitamin D levels in humans: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(11):3116-3123.

Featured Image: Andrey Yurlov / Shutterstock

The post The Most Effective Vitamin D3 Dosage, According to a Nutrition Coach appeared first on BarBend.

At BarBend, we review a lot of exercise equipment. Weekly we ask ourselves, what’s the best barbell out there? What are the best kettlebells for beginners? Is there a best treadmill, and if so, why? 

Yet we often find ourselves turning back to the humble dumbbell. Dumbbell exercises aren’t just for beginners; upper-body dumbbell exercises can help you build muscle even after years of gym experience, and you can certainly gain strength by using dumbbells as well. 

We really can’t speak highly enough about them, but what we can do is offer you 14 of our favorite dumbbell exercises for muscle gain and strength development: 

14 Best Dumbbell Exercises

Recent Updates: This article was originally written by Jake Dickson, BarBend’s Senior Writer. Dickson revisited the list on Mar. 1, 2024, to review and update the movements so they better reflect BarBend’s contemporary best practices regarding exercise prescriptions. Read more about that process here. 

1. Dumbbell Bench Press

[Read More: How to Do a Dumbbell Bench Press, With Expert Tips & Video Guide]

If the standard push-up is a bit too easy for you, you might need to look beyond calisthenics for building up your chest. Any variation of a chest press will work just fine, but dumbbells specifically offer a few unique benefits to chest growth (and strengthening) that you can’t get from a barbell or a plate-loaded machine.

How To Do It

Sit on the end of a weight bench with the dumbbells resting on your knees. 

Brace your core and lean backward onto the bench, simultaneously straightening your arms as you settle into the starting position.

Lower the dumbbells slowly down until they graze your chest and then return them to arm’s length.

Modifications

Make It Easier: You can do this movement on the floor as a way of limiting your range of motion, or tuck your upper arms to your sides to reduce shoulder discomfort. 

Make It Harder: Try holding your feet up in the air while you bench to give your core a workout. 

2. Dumbbell Row

[Read More: The Best Biceps Exercises for Your Next Workout, Plus Expert Tips]

It may be hard to see your back without the assistance of a mirror, but, thankfully, a pair of dumbbells can help you build it just fine. The dumbbell row (and its many, many variations) is a staple back exercise.

Making dumbbells your weapon of choice is wise as well — something pro physique athletes and strength enthusiasts alike are aware of.

How To Do It

Support your torso with your non-working arm and the corresponding knee on a bench. 

Grab the dumbbell and row it by pulling your elbow up and back towards the crease of your hip.

Modifications

Make It Easier: If you have an adjustable bench, set it to a medium incline and rest on your elbow to support your weight.

Make It Harder: Try doing rows without using a bench at all, hinging over and keeping your torso steady just by bracing your abs. 

3. Dumbbell Shrug

[Read More: The Best Forearm Exercises for Strength, Plus 4 Workouts]

There’s really only one reliable way to beef up your traps or neck, and that’s the shrug. Simply elevating and depressing your shoulders is an easy enough motion to learn, the real question involves what equipment you should turn to to get the job done. We like dumbbells because they let you work each of your trap muscles independently. 

How To Do It

Stand upright with a pair of dumbbells in each hand. 

Lean slightly forward. 

Strongly contract your traps by elevating your shoulders up to your ears, holding for a moment, and then lowering them back down.

Modifications

Make It Easier: You can perform shrugs sitting down instead of standing if needed. 

Make It Harder: Ditch the lifting straps and hold the weights with a thumbless grip to test your forearm strength. 

4. Dumbbell Pullover

There are a few exercises out there that are just a bit too useful. If you find a movement that works multiple opposing muscles at once — such as the pullover — you should stick with it, if not just for efficiency’s sake. Luckily, the dumbbell is the perfect tool for performing (and perfecting) the pullover. 

How To Do It

Lie on your back on a bench with your arms above you, hands clasping the plate of a dumbbell. 

Slowly lower it back behind your head until your arms are roughly parallel with your torso. 

Return the dumbbell to directly above your head. 

Modifications

Make It Easier: Do these on the floor instead of on a bench to limit your range of motion if you don’t have flexible shoulders. 

Make It Harder: Pause in the bottom of each rep with the weight behind your head. 

5. Dumbbell Romanian Deadlift

The hinge is one of your most foundational and essential movement patterns. You perform it on a daily basis whether you know it or not — bending over to pick up a child, or lift a crate, or even sinking into a respectful bow.

Training the hinge with the dumbbell Romanian deadlift also helps you develop your hamstrings, calves, lower back, and glutes. Dumbbells are a fantastic choice if you want to make the Romanian deadlift part of your workout routine.

How To Do It

Stand with a pair of dumbbells in your hands and your weight slightly shifted into your heels. 

From here, break at the hips and shoot your butt backward. 

Allow the dumbbells to fall down your thigh until your torso is roughly parallel to the floor.

Reverse the motion, squeezing your backside to stand back up.

Modifications

Make It Easier: Standing with your shins up against the side of a bench can help you learn to push your hips back rather than doing a squat. 

Make It Harder: Try the B-stance dumbbell RDL, using one leg as a support kickstand and shifting the majority of your weight to the other leg. 

6. Dumbbell Flye

You don’t have to be enamored by heavy pressing to successfully add muscle to your chest. Your pecs’ other main anatomical function is humeral adduction, which is fancy phrasing for bringing your arm in toward your torso.

The dumbbell flye exercise accomplishes just that, and this happens to be one of the best dumbbell chest workouts you can do. 

How To Do It

Lie on your back on a bench with a dumbbell in each hand, arms straight above you. 

Open your arms slowly, palms to the ceiling, while keeping your elbows mostly straight.

Drop your arms out to the side until they’re roughly parallel to the floor.

7. Dumbbell Lunge

Squats are all well and good, but you can walk your way to strong, shapely, and powerful legs with lunges.

By putting one foot in front of the other, literally, and loading yourself up with a pair of dumbbells, you can stimulate almost every muscle in your lower body at once and train your balance to boot. 

How To Do It

With a dumbbell in each hand, take a broad step outward in front of you and bend your knees to sink into a high split squat position. 

From here, push into the floor with your forward leg, and bring your back leg forward. 

Then, do the same motion with the opposing leg. 

Modifications

Make It Easier: Stand next to a horizontal rail and gently clasp it with one arm to assist your balance.

Make It Harder: Try deficit lunges, stepping forward onto a low elevated surface like a bumper plate or riser. 

8. Dumbbell Hammer Curl

Dumbbells are the tried-and-true default tool for arm growth in most gyms, and for good reason. You can work your biceps independently to even out imbalances and prioritize the strongest contraction possible.

[Read More: Hammer Curls Vs. Biceps Curls — Which is Better for Building Bigger Arms?]

When it comes to building the brachialis, which lies underneath your biceps proper, your first and only stop should be the dumbbell hammer curl. 

How To Do It

Stand upright with a pair of dumbbells in your hands and your arms tucked to your sides. 

With control, bend your elbow and curl the weights upward, keeping your wrists in a neutral position, palms facing inward. 

Modifications

Make It Easier: You can perform this dumbbell biceps workout sitting down if necessary. 

Make It Harder: Stand with your back up against a wall and keep your elbows in contact with the wall at all times to prevent swaying or momentum. 

. Dumbbell Skull Crusher

Skull crushers are great for beefing up the backside of your upper arms, but plenty of people find them uncomfortable to perform for one reason or another. This dumbbell triceps exercise can sometimes be awkward or painful on the wrist or elbow joints.

How To Do It

Lie on your back on a bench with a dumbbell in each hand and your arms straight above your head. 

Bend at the elbow and lower the weights down toward your head, keeping your upper arms stationary. 

Reverse the motion and squeeze your triceps to straighten your arms.

Modifications

Make It Easier: Do this move on the floor to limit your range of motion. 

Make It Harder: Get an adjustable weight bench and set it to a low incline. This will adjust the resistance profile of the exercise, making it more challenging. 

10. Dumbbell Woodchopper

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

Don’t laugh, we’re serious — the dumbbell woodchopper is a fantastic dumbbell ab workout when you want to get away from your standard core workout fare. This movement is also multiplanar, meaning your core muscles have to work to stabilize your spine as you move in multiple directions. As far as core workouts with dumbbells go, we love this one. 

How To Do It

Stand upright, holding a single dumbbell with both hands at one side of your hips.

Swing the weight up and across your body, as though you were swinging a golf club or trying to throw it behind your opposite shoulder. 

11. Goblet Squat

Heavy, barbell-based back squats are second-to-none for leg growth and maximal strength. However, they can be intimidating to say the least. Or, you simply can’t get ahold of a squat rack in a crowded gym.

In either case, the goblet squat is at your disposal. It’s a fantastic beginner’s squatting exercise, and can also torch your quads if you’re in a hurry. 

How To Do It

Stand upright, holding a dumbbell aloft in front of your chest by the plate. 

From here, find your squat stance and sit downward slowly as low as you can go. 

Try to maintain an upright torso and balance the dumbbell in the same place. 

Modifications

Make It Easier: You can goblet squat to a chair or box if you aren’t ready to do full-depth squats yet. 

Make It Harder: Pause in the bottom of each rep and brace your core to stay upright. 

12. Arnold Press

[Read More: The Best Shoulder Exercises for Building Muscle]

Named after bodybuilding legend himself Arnold Schwarzenegger, this dumbbell shoulder exercise is tailored perfectly for engaging all three sections of your delts. Moreover, the Arnold press is a pressing variation you flat-out can’t perform with a barbell, so we think it deserves some points for novelty.

How To Do It

Sit upright in a seat or bench with a pair of dumbbells in each hand. 

Your arms should be bent with the weights held in front of your face, palms facing you. 

Rotate your arms outward and up, pressing your arms overhead. 

Reverse the motion, rotating your arms back into the starting position to complete the rep. 

13. Renegade Row 

Combining your upper body work with some core training is wise if you’re trying to shave time off your workout routine. Luckily, you can utilize dumbbells to build up your lats and forge an ironclad set of abs at the same time with the renegade row. 

How To Do It

Assume a standard push-up position, but instead of your palms pressed against the floor, they should be gripping a pair of dumbbells that are resting on the floor. 

Alternate your arms as you row one dumbbell up to your trunk while keeping the other arm straight. 

Modifications

Make It Easier: You can do renegade rows from a kneeling position if you aren’t ready to support yourself in a full plank just yet. 

Make It Harder: Pause at the top of each rep, holding your upper arm snugly to your torso for a few seconds. 

14. Lateral Raise

For healthy, functional, and aesthetic shoulders, you need to train all three of the deltoid’s heads. To hit the middle, or lateral, aspect of your shoulder, you have to perform the lateral raise. It’s the only practical way. What piece of equipment is ideally suited for the lateral raise? A pair of dumbbells. 

How To Do It

Stand upright with a pair of dumbbells in each hand down at your sides. 

From here, slowly raise your arms outward and upward until they’re roughly parallel with the floor, palms pointing down.

Modifications

Make It Easier: Bend your elbows to 90 degrees to reduce the tension on your shoulder joints.

Make It Harder: Set an adjustable bench to a nearly-upright position and lean against it. This will remove your ability to use momentum during the exercise. 

3 Dumbbell Workouts To Try 

Want to put these moves into action? We’ve got you covered. Designing dumbbell workouts for muscle growth, strength, or any other fitness goal isn’t easy, so we’re taking the guesswork out of the equation. Here are a few of our favorite dumbbell-based workout routines:

Warm-Up

First things first, you’ll need to warm up, no matter what sort of workout you’re doing. 5 to 10 minutes of easy cardio exercise will get your blood pumping, so start there. Afterward, be sure to perform at least one ramp-up set before doing any dumbbell compound exercises. 

Upper-Body Dumbbell Workout 

Dumbbells let you work your arms or legs unilaterally, which ensures that your muscles grow at the same rate, without one side picking up slack for the other. Try this upper-body dumbbell workout to increase hypertrophy and build new muscle mass:

Dumbbell Bench Press: 3 x 6

Dumbbell Row: 3 x 8 

Dumbbell Hammer Curl: 2 x 12 

Dumbbell Skull Crusher: 2 x 12

Dumbbell Lateral Raise: 3 x 15 

Dumbbell Leg Workout

Want to work your legs? You don’t have to do barbell squats. As long as you have access to some decently-heavy dumbbells, rest assured that you can train your legs without needing to head to the squat rack. 

Goblet Squat: 3 x 10

Dumbbell Romanian Deadlift: 3 x 10

Dumbbell Lunge: 2 x 12

Standing Dumbbell Calf Raise: 2 x 20

Home Dumbbell Workout

If you want to workout at home but only have one pair of dumbbells, don’t worry. We have a workout for you. This workout is designed to be performed as a circuit; do these moves back-to-back with little to no rest in-between. 

Note: This workout is designed to be performed with a pair of 15-to-35-pound weights. If you have a heavier pair, consider changing up the rep ranges as needed.

Dumbbell Romanian Deadlift: 20 reps

Dumbbell Floor Press: 15 reps

Dumbbell Renegade Row: 15 reps

Dumbbell Skull Crusher: 8 reps

Dumbbell Hammer Curl: 8 reps 

Benefits of Dumbbell Training

Dumbbells are for everyone — first-time gymgoer and professional athlete alike. If you’re wondering why they’re so widely used in the fitness industry, rest assured that they’re far from a fad. 

They aren’t the be-all, end-all of exercise equipment, but working with dumbbells provides more than a few unique benefits that you should be mindful of.

Corrects Muscle Imbalances

By their very nature, dumbbells allow you to work each of your arms or legs independently — as well as the corresponding muscles that move those joints.

[Read More: The Best Online Workout Programs For Coaching, Cardio, Value, And More]

This allows you to identify, attack, and remedy any imbalances or side-to-side weaknesses you may have. While a barbell or fixed-path machine can sometimes mask these issues (since you’re moving a single piece of resistance with both your arms, for example), dumbbells will quickly show you where your weak spots are so you can take the right actions against them. 

Targets Weak Points

As the dumbbell is a single-side implement, you can think of it as more of a scalpel than a hammer. Barbell exercises are wonderful for stimulating a lot of muscles quickly and with high loads.

However, barbells can’t hold a candle to the precise stimulation and resistance offered by a dumbbell. You’d find it difficult, for instance, to properly target your side delts with another type of free weight.

Independent Movement

When working with adjustable dumbbells, your limbs have more freedom and less restriction than if you used another implement. This can be particularly helpful when performing exercises such as the bench press, where your individual anatomy strongly impacts your form.

No one is perfectly symmetrical side-to-side; dumbbells allow your body to move as it was designed to, rather than having to adhere to a rigid or cumbersome path. 

Teaches Motor Control

Single-arm (or leg) exercises do a lot more for your body than just stimulating the muscle or muscles in question. 

When you load one limb at a time, your body still has to stabilize and control the transfer of force between the weight itself and the surface you’re in contact with. In practical terms, this means that a single-arm press will tax your core as it attempts to stabilize your spine, providing some “bonus” ab training. 

This principle holds true for any movement you opt to perform with, or on, one limb. 

Builds Plenty of Strength

If your priority is maximal strength above all else and at any cost, you should probably spend a lot of time with the barbell — especially if you’re aspiring toward a strength sport like powerlifting.

Barring that, you shouldn’t forsake dumbbells in your pursuit of getting stronger in general. They’ll work just fine for strength, even if you aren’t lifting comparably heavy weights as you would in a similar barbell-based movement. (1)

Use Dumbbells to Lift Well

The equipment you use in the gym is less important than the sets and reps you select, which are less important than having motivation to be consistent in the first place.

That said, the devil is in the details when it comes to maximizing your fitness potential. Dumbbells shouldn’t make up your entire routine (though they certainly can) at all times, but they’re versatile, customizable, and easy to use. 

Frequently Asked Questions

References

Heinecke, M. L., Mauldin, M. L., Hunter, M. L., Mann, J. B., & Mayhew, J. L. (2021). Relationship of Barbell and Dumbbell Repetitions With One Repetition Maximum Bench Press in College Football Players. Journal of strength and conditioning research, 35(Suppl 1), S66–S71. 

The post Best Dumbbell Exercises for Muscle Gain, Plus 3 Workouts appeared first on BarBend.

The 2024 International Weightlifting Federation (IWF) World Cup in Phuket, Thailand, has been a world record bonanza since it began on March 31, 2024. On April 3, 2024, the record books were opened up for edits again when the Women’s 59KG class took to the platform.

Luo Shifang of China scored the overall gold with a new world record total of 248 kilograms by way of a 108-kilogram snatch and a 140-kilogram clean & jerk. It was a bittersweet triumph for the champion of the last qualifying event before the 2024 Paris Olympic Games. Shifang suffered an elbow injury during her final clean & jerk attempt that secured the total world record.

[Related: 2024 IWF World Cup Results]

2024 IWF World Cup Results — Women’s 59KG

Luo Shifang (CHN) — 248 (108/140)

Kim Il Gyong (PRK) — 240 (103/132)

Maude Charron (CAN) — 236 (106/130)

Pei Xinyi (CHN) — 233 (103/130)

Kuo Hsing-Chun (TPE) — 230 (100/130)

Valera Venegas (VEN) — 229 (103/126)

Elreen Ann Ando (PHI) — 228 (100/128)

Yenny Alvarez Caicedo (COL) — 225 (100/125)

Hidilyn Diaz (PHI) — 222 (99/123)

Lucrezia Magistris (ITA) — 214 (99/115)

Luo Shifang’s new total world record eclipsed the previous record of 247 kilograms held by Kuo Hsing Chun of Taiwan. Taylor Wilkins of the USA failed to score a total after bombing out during the snatch. Kamila Konotop of Ukraine withdrew before the contest began.

[Related: Report: The Bulgarian Weightlifting Federation’s Election Scandal & Impact on Karlos Nasar]

More From the 2024 IWF World Cup

Weightlifter Kang Hyon Gyong (55KG) Sets Clean & Jerk, Total World Records at 2024 IWF World Cup

Weightlifter Li Fabin (61KG) Hits 146KG Snatch World Record at 2024 IWF World Cup

Hampton Morris Sets America’s First Senior Men’s Weightlifting World Record in 50 Years

Weightlifter Ri Song Gum (49KG) Sets 221KG Total World Record at 2024 IWF World Cup

Weightlifter Hou Zhihui (49KG) Sets 97KG Snatch World Record at 2024 IWF World Cup

Weightlifter Won Hyon Sim (45KG) Sets Triple World Records at 2024 IWF World Cup

Featured image: @luxiaojunbarbell on Instagram

The post Luo Shifang (59KG) Sets a New Total World Record of 248 Kilograms at the 2024 IWF World Cup appeared first on BarBend.

Indoor cycling can be an effective, low-impact way to get your daily dose of cardio, but, despite their relatively compact footprints, the best exercise bikes can get pricey, with some models costing upwards of $2,600. Sunny Health and Fitness exercise bikes offer an affordable solution, as few brands can match the quality, performance, and, perhaps most importantly, savings they provide.

To give you a head start in your purchasing process, we wrangled up our favorite silhouettes from the brand’s roster to help you determine whether a Sunny Health and Fitness exercise bike is right for your space, and which model best fits your training needs. While these machines are more utilitarian than high-tech, we think everyone from beginners to seasoned cyclists will find them a reliable (and budget-friendly) option for at-home cardio.

Why Should I Buy a Sunny Health & Fitness Exercise Bike?

Exercise bikes tend to have a smaller footprint than other cardio machines, making them a great tool for athletes tight on space. The best exercise bikes on the market, though, often cost well over $1,000, and also rely on integrated fitness apps that cost an additional subscription fee that needs to be paid monthly or annually.  

[Related: The 8 Best Fitness Apps]

Sunny Health and Fitness exercise bikes, on the other hand, pair a space-saving profile with price tags that rarely creep over $1,000 (only one model eclipses the $1,500 mark). For reference, the four bikes we picked for this review — the SF-B1002, SF-B1879, SF-B901, and SF-B1995 — all fall below $620.

Our tester adjusting the resistance on the SF-B1002 exercise bike from Sunny Health and Fitness

A big reason that Sunny Health and Fitness exercise bikes can keep costs so low is their emphasis on sturdy, well-built silhouettes over more intricate, tech-heavy profiles. Like the brand’s other fitness equipment — including some of the best treadmills and other home gym essentials — these bikes utilize heavy flywheels, comfortable saddles, and stable handlebars to prove their worth rather than a laundry list of live and on-demand courses.

Resistance mechanisms are often friction-based — a louder yet cheaper option for indoor cyclists — but Sunny Health and Fitness does feature some (more expensive) magnetic resistance machines for a smooth ride that’s less likely to wake any fellow housemates during sessions. 

Additionally, all the bikes chosen for this review have a weight capacity of 275 pounds. This supporting capability isn’t the highest we’ve experienced in our time testing over 20 indoor cycles over the years, but it should be suitable enough for most.

[Related: The 6 Benefits of Exercise Bikes (Plus Workouts From a Personal Trainer)]

We’ll be honest — most of our trial rides and cycling workouts were spent on the SF-B1002 model. However, we’ve ridden enough stationary bikes and tested enough of Sunny Health and Fitness’ exercise equipment, to understand how these four bikes separate themselves from one another (and which athletes they’d be best for). Ready to dive in? Let’s hop in the saddle and get up to speed on our findings.

Main Takeaways

Sunny Health & Fitness SF-B1002 Belt Drive Indoor Cycling Bike: This exercise bike can be a great option for athletes needing a quiet training setup. The belt drive can move smoothly through each pedal cadence, and the heavy 49-pound flywheel is prime for maintaining momentum throughout your revolutions. 

Sunny Health & Fitness SF-B1879 Synergy Exercise Bike: The SF-B1879 is the lone exercise bike in this review with magnetic resistance, a preferred component for those wanting smooth intensity changes throughout their training. However, the beefier feature does raise the price slightly to $619.99, making it the most expensive bike in this guide.

Sunny Health & Fitness SF-B901 Chain Drive Pro Indoor Cycling Exercise Bike: This indoor cycle employs a chain drive system that can better mimic the experience you’d feel with an on-road bike. However, this tech will require more upkeep than a belt-drive model.

Sunny Health & Fitness SF-B1995 Pro II Stationary Indoor Cycling Bike: With felt pad resistance, a 40-pound flywheel, and a convenient device holder, this SF-B1995 can be an ideal pick for beginner athletes just getting used to indoor cycling. We do recommend, though, that you take proper care of the felt pads to help prevent any fraying or loss of friction.

Sunny Health & Fitness SF-B1002 Belt Drive Indoor Cycling Bike

If you’re looking for a no-frills spin bike to give your cardio sessions some movement, the Sunny SF-B1002 is a solid pick. Available for less than $400, this compact exercise bike takes up just 7.15 square feet of space — less than that of your standard coffee table. (2) Additionally, the front transport wheels can allow you to easily move and maneuver this bike into place, which is useful when trying to make the most of your floor plan outside of workout sessions.

The SF-B1002 is one of our favorite bikes from Sunny Health and Fitness thanks to its heavy 49-pound flywheel and belt-driven drivetrain. A heavier flywheel works to maintain momentum throughout your workouts, leading to less stops and starts. (3) The belt-drive system, on the other hand, can allow for a quieter riding experience overall, and will require less maintenance than a bike running off of a chain-driven drivetrain.

[Related: The 7 Best Exercise Bikes for Small Spaces of 2024, Expert-Tested and Reviewed]

However, while we are fans of this effective system, the audio feedback of the leather friction resistance system is louder than you’ll find on a bike with magnetic resistance. As the flywheel rubs across the leather strap — which can be micro-adjusted via the resistance knob — I have experienced some loud feedback. While I’ll give the adjustability across this system a 4 out of 5, I would say that this may be a better bike for those that don’t need to worry about sleeping children nearby or interrupting a housemate as they try to talk on the phone or answer Zoom calls during work hours.

Our tester working out atop the SF-B1002 exercise bike from Sunny Health and Fitness

The portability of this SF-B1002 is beneficial since you’ll need to set up this exercise bike in front of a television or monitor if you want to view any workouts or intra-workout entertainment during your rides. 

There is no centralized LED or LCD monitor across the handlebars, meaning you’ll need to set up your phone (paired to a handy heart rate monitor) or tablet if you want to view your stats. Sure, the multi-grip, non-slip handlebars are comfy, but this lack of a screen may be a turnoff for data hounds.

Lastly, the Sunny SF-B1002 is a pretty stable ride that can support athletes up to 275 pounds. However, the brand states that the adjustable seat can only be toggled enough to accommodate athletes up to 6 feet 1 inch in height. Taller athletes may struggle to find a comfortable setup to fit their longer frames.

[Related: Are Exercise Bikes Good For Weight Loss? (+ Workout From a Personal Trainer)]

Sunny Health & Fitness SF-B1879 Synergy Exercise Bike

For those wanting a quiet workout experience to go along with their wallet-friendly fitness gear, the SF-B1879 can be an ideal pick. Along with its belt-drive system, this spin bike also utilizes magnetic resistance across its 30-pound flywheel, which can keep revolutions more feedback-free than friction-based resistances.

Our tester, a certified personal trainer, rated the bike’s durability a 5 out of 5, and also noted a few of the key conveniences it provides. “I like that Sunny Health included a rugged water bottle holder for mid-workout refreshments,” our tester said, rating its conveniences a 4 out of 5. 

“Plus, the small dumbbell holders at the side can help me keep lighter weights at the ready, which can be great for HIIT workouts that give me some movement versatility over just pounding the pedals to different resistances,” they added. 

There’s also an integrated LCD monitor with this Sunny Health and Fitness offering. While it isn’t the most tech-heavy unit — our tester rated the programming at 0 out of 5 because, well, there aren’t any training programs available — it can still be helpful when trying to monitor your heart rate, speed, distance, RPM, calories burned, and more.

[Related: The 8 Best Exercise Bikes for Beginners, Tried and Tested]

Additionally, we should point out that the flywheel used in the SF-B1879 is lighter than other Sunny Health and Fitness bikes we’ve tested. The 30-pound flywheel can be great for startups, as it doesn’t take as much effort to get the wheel rolling, but maintaining your pace can be more difficult than other bikes featuring a 40-pound flywheel or heavier. 

If you’re okay with the occasional stop and start, you’ll likely be fine with this setup, but if you want to get moving and stay moving, it may be best to opt for a heavier flywheel.

Lastly, we’d be remiss to not point out the price of this exercise bike. The SF-B1879 retails for roughly $620. While, yes, this is far cheaper than other high-quality exercise bikes from the likes of NordicTrack, Peloton, Echelon, and other brands, it’s one of the more expensive Sunny Health and Fitness bikes. For reference, all of the bikes included in this guide come in below $400, albeit without the quieter, smoother magnetic resistance system.

[Related: The 8 Best Magnetic Exercise Bikes, Tested by Experts]

Sunny Health & Fitness SF-B901 Chain Drive Pro Indoor Cycling Exercise Bike

Granted, most indoor cycling bikes can help home gym enthusiasts save a few square feet, but the SF-B901 is one of our favorites for making the most of a compact floor plan. The footprint of this no-frills exercise bike measures 5.81 square feet, which is nearly half the flooring you’d need for a standard coffee table. (2)

I scored the footprint at 4.5 out of 5, too, because of the larger transport wheels located at the front base of this machine. This can be ideal when trying to transport or maneuver the 102-pound frame for your dedicated spin classes.

This SF-B901 also features an impressive emergency brake system that allows you to quickly halt your training with a simple twist of a lever. This added safety measure may be overlooked by some, but having the ability to completely stop your progress can be helpful when looking to keep setups as safe as possible. That’s especially true with caged pedals — getting out of them can be easier said than done at times. As such, I rated the safety features at 4 out of 5.

[Related: The Best Compact Exercise Equipment for Any Small Space]

In terms of resistance, this Sunny Health and Fitness bike utilizes a felt pad friction-style setup. This can be helpful when trying to keep costs low, but I have found that felt pads tend to require a little more upkeep when compared to other friction systems like leather or synthetic rubber. 

Over time, these pads can begin to fray, which will require some lubrication. While I do appreciate how easy the tension knob is to set across the micro-adjustable resistance levels, I did have to dock the resistance down to 3.5 out of 5 given the required maintenance.

Another key component of this SF-B901 is the chain-driven drivetrain. Like your favorite road bike, this mechanism uses a chain to connect your pedals to the flywheel. I actually prefer this drivetrain style as it can easily mimic your on-road experience, but like the felt pads, it will require some maintenance every now and again. 

Additionally, Sunny Health and Fitness does claim that chain drive systems can be louder than belt-drive bikes. If you’re really focused on keeping workouts as quiet as possible, it may be best to opt for a different silhouette.

[Related: The Best Exercise Bikes Under $500 of 2024 — Expert Tested and Reviewed]

Sunny Health & Fitness SF-B1995 Pro II Stationary Indoor Cycling Bike

The SF-B901 from Sunny Health and Fitness is what I’d refer to as a mid-range exercise bike. Yes, you get a 40-pound flywheel for improved momentum throughout your workout. Yes, the stable steel frame can support athletes up to 275 pounds. However, I wouldn’t put it at the top of my list for exercise bikes, nor would I place it at the very end. It’s an affordable, high-quality machine that doesn’t necessarily have any standout features … and that’s perfectly fine.

I do enjoy how this Sunny Health and Fitness bike comes equipped with an integrated device holder across the handlebars. This can make viewing your favorite streamable workouts or content a more approachable endeavor, although the front transport wheels can also make setting it up in front of your television that much easier. 

Additionally, I appreciated how easy it was to fine tune the resistance to my desired intensity level thanks to the micro-adjustable tension knob. While this unit does lack the digital features of other exercise bikes, I’d still rate the workout experience at 4 out of 5.

[Related: The Best Exercise Bikes on Amazon]

There are also plenty of adjustment points across the well-padded seat, which can be helpful for lankier athletes searching for that premier fitment. I had no issues with the ergonomics on hand with the SF-B901, and rated the adjustability at 4.5 out of 5.

Like other Sunny Health and Fitness exercise bikes, the SF-B901 relies on felt pads for its friction-based resistance system. This can be fine for keeping costs low, but I caution that you will need to tend to these pads sooner rather than later. 

The constant contact with the 40-pound flywheel can begin to wear across the profiles, resulting in a frayed makeup that’s less effective over time. A simple lubrication schedule can keep these pads operating smoothly, but it is more required maintenance than you’d experience with, say, a magnetic system.

Finally, the caged pedal setup can be useful for cardio newbies looking to pedal toward their fitness goals. That said, I would have liked to have seen a clipless variety offered in this budget-friendly exercise bike for those that already own or prefer to train in cycling shoes. While not an absolute dealbreaker, having the ability to clip into the pedals can make this bike more accommodating for those already ingrained in the indoor cycling community.

[Related: Recumbent Bikes Vs. Upright Bikes — Which Is Best for Your Goals?]

What to Consider Before Buying a Sunny Health & Fitness Exercise Bike

According to Amanda Capritto, CPT, CF-L1, CES, CSNC, “Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few.” As such, there are a few things to consider when deciding on a proper fitness machine for your space, whether from Sunny Health and Fitness or another popular brand.

Flywheel Weight

Your exercise bike’s flywheel weight can greatly influence your overall training experience outside of just your machine’s stability. Lighter flywheels — 20 pounds or lighter — can be helpful for quick starts and getting your machine up and running, but the lack of weight upfront can lead to less momentum throughout the revolutions. (3) As a result, you may need to stop and start more often in order to maintain a certain pace.

Heavier flywheels, on the other hand, may be more difficult to get moving, but have a greater tendency to maintain their sense of inertia during workouts, which can lead to more fluid movements and less of a drop in pacing overall. (3)

Our tester adjusting the resistance across the Sunny Health and Fitness SF-B1002 exercise bike

Whichever flywheel weight you choose can be subjective depending on how difficult you want your workout starts to be, as well as how efficiently you want to maintain certain speeds and paces throughout your sessions. For reference, all of the Sunny Health and Fitness bikes in this round-up feature flywheels no lighter than 30 pounds, which can be more attuned to better momentum and pace maintenance throughout training.

Durability

Having a durable exercise bike can not only improve your machine’s lifespan but also go a long way in ensuring your confidence atop the profile itself. A stable indoor cycle can alleviate worries of wobbling or imbalances, helping you stay upright more easily and allowing you to focus on hitting your mileage or speed goals without too much worry.

[Related: The 9 Best Exercise Bikes for Heavy People]

All Sunny Health and Fitness exercise bikes, including the four listed in this guide, feature durable steel frames that can support athletes up to 275 pounds. While larger individuals may need to search for a more supportive frame design, these cost-effective bikes should be more than enough for the average athlete. 

In our personal trials, we’ve experienced little to no imbalances, so while we can’t speak for every body type, our time with these fitness machines has been nothing but positive.

Resistance

Your exercise bike’s resistance system is what can help you toggle your training intensity up or down, depending on your goals and feelings on a given day. Some digitally-controlled bikes can feature settings adjustments across their display, allowing for quick, intuitive changes to your workout difficulty. 

Other, more simplified systems will see you turn a tension knob to create more or less resistance across your flywheel. This style of training resistance may be less advanced, but can also lead to a more fine-tuned setup.

Our tester riding the Sunny Health and Fitness SF-B1002 exercise bike

All of the Sunny Health and Fitness bikes in this guide utilize a tension knob system to adjust the level of friction either across their implanted felt or leather pads, or via the magnetic unit near the flywheel.

Benefits of Indoor Cycling

According to Amanda Capritto, CPT, CF-L1, CES, CSNC, there are a number of benefits that can come from adding an exercise bike, like one of these Sunny Health and Fitness units, to your home gym setup. Outside of the (natural) ability to get your daily miles in without fear of unpleasant weather or dealing with daily traffic, indoor cycling can also be a helpful, low-impact discipline that can be easier on your joints and frame than other cardio modalities.

[Related: 14 Benefits of Owning a Home Gym to Convince You to Build Your Iron Oasis]

Below are some extra details outlining some of the key perks that make exercise bikes such a popular home gym must-have.

Low-Impact Training

Unlike with running, where you’re constantly lifting your feet off the ground and landing aggressively on the pavement or treadmill belt, indoor cycling keeps you in constant contact with the machine. Your feet never leave the pedals as you push toward your speed or mileage goals, which, in turn, can help you lessen the shock absorption felt across your joints during training. As a result, you can achieve your cardiovascular training while keeping your entire frame more comfortable. (1)

Indoor cycling can also be a great solution for caloric burn and can actually be more efficient than other popular modalities. For example, studies have found that a 185-pound athlete can burn up to 441 calories in 30 minutes of vigorous activity with an indoor stationary bike. (5) For reference, an athlete at the same weight may only burn up to 420 calories if jogging at a respectable pace of 10 minutes per mile. (5)

More Accommodating Training Conditions

Of course, indoor cycling’s closest comparison would be on-road cycling, but hitting the roadways and trails can sometimes be more of a burden (albeit a more scenic way to get your miles in each day). You need to plan your routes to accommodate traffic, which can be intimidating for some, especially athletes that aren’t as skilled on a bike.

Capritto states, “Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions. Many people do not feel safe cycling outside. As someone who lived in Miami and trained for triathlons there, riding outside can be brutally terrifying for city dwellers. An exercise bike eliminates traffic as a reason to skip your session, so it can be someone’s golden ticket to exercising more frequently.”

[Related: 8 Benefits of Cycling to Fuel Your Next Ride]

Indoor cycling also eliminates the need to worry about impending weather. You don’t need to plan your workouts around potential rainstorms, or even daylight hours, for that matter. Your ride is kept comfortably in your room of choice where you can completely control your training conditions with your home thermostat.

Yes, you are confined to fewer views and scapes that can make on-road cycling a true treat, but we’re willing to sacrifice the setting every now and again if it means we won’t be caught in a torrential downpour midway through a ride.

Sunny Health & Fitness Exercise Bikes, Side by Side

We won’t lie — the four Sunny Health and Fitness exercise bikes in this review are very similar, and differentiating between the silhouettes based on a coded product name can be difficult (even for us). To help paint a clearer picture of what separates these indoor cycles from one another, we’ve outlined their key metrics below.

As you can see, these four bikes are near identical when it comes to price, with three out of the four coming in at roughly $400. The SF-B1879 is the most expensive at $619.99, but does come equipped with the smoother magnetic resistance system. This feature can require less maintenance over time, hence the higher upfront cost.

The SF-B1002, SF-B901, and SF-B1995 all feature a friction-based resistance system, with the SF-B1002 using leather over the more traditional felt pads. This material can withstand more use and abuse than felt, but will need to be replaced or maintained to ensure the friction remains as tacky as possible. In the end, you’ll need to think about how much upkeep you’ll want to deal with within your fitness regimen.

In terms of the driveline, the SF-B901 employs a chain drive over a belt drive. This can be helpful for athletes that want the feel of an on-road bicycle chain, but the heavier component can lead to a louder riding experience overall. 

If you need to plan your workouts around napping children or other housemates, we’d recommend a belt-driven exercise bike, as these are traditionally quieter than other options. A belt-drive system may also require less maintenance over time.

Our tester moving the Sunny Health and Fitness SF-B1002 exercise bike into position for a workout

All of these bikes feature a heavier flywheel, with only the SF-B1879 dropping below 30 pounds. Having a heavier flywheel can be beneficial when looking to maintain your pace more efficiently throughout a session. Be mindful, though, that heavier flywheels can make the entire silhouette more difficult to move, which leads into the next metric — overall weight.

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

Sunny Health and Fitness exercise bikes are relatively lightweight, with total masses ranging from 88.2 to 110.8 pounds. Plus, all of these indoor cycles feature front transport wheels that can help when trying to maneuver the machines into position for a workout. Think about how much effort you’d like to put into getting your bike ready for a session, and take your personal strength into consideration when looking at how light or heavy your exercise bike of choice is.

With weight capacities each at 275 pounds, you can expect a similar experience from each of these exercise bikes in terms of stability. This weight capacity can be helpful in keeping your balances as you push through toward your goals. If a 275-pound weight capacity isn’t enough, there are many options on the market that support between 300 and 350 pounds, though they will likely cost more than these Sunny Health and Fitness profiles. 

Lastly, the product dimensions can vary slightly between these bikes, but you can generally expect a swath of floor that’s less than your standard coffee table. (2) 

It’s always a good idea, though, to measure your available space and look for a unit that fits comfortably within your area. We also recommend planning for some wiggle room across the front and sides of your exercise bike to make getting on and off the unit less of a cramped ordeal.

[Related: The Best Home Gym Flooring and Expert Buying Guide]

Places to Buy Sunny Health & Fitness Exercise Bikes

Along with the brand’s roster of budget-friendly treadmills, recumbent bikes, and more, Sunny Health and Fitness exercise bikes are available online from the brand’s retail site as well as Amazon.

Customer Experience

Ordering a Sunny Health and Fitness exercise bike can be a quick and painless endeavor. The brand offers free shipping to help alleviate any transport costs, along with a 30-day money-back guarantee. In terms of warranties, each Sunny Health and Fitness exercise bike is supported by a 3-year structural frame coverage, as well as 180-day support for other parts and components.

We also appreciate how Sunny Health and Fitness offers financing options through Affirm, which can help those tight on finances get their new training tool while spacing out payments over a given timeframe.

Athletes shopping on Amazon are also supported when it comes to Sunny Health and Fitness products. These silhouettes are eligible for refunds, returns, and replacements through the third-party retailer’s coverage. 

Plus, eligible Prime members can potentially save on shipping, too, with quick transports to keep downtime low between finalizing your cart and getting into the saddle for your first ride.

Company Information

Founded in 2002, Sunny Health and Fitness has been making high-quality fitness equipment that caters to budding home gym enthusiasts and elite professionals. The brand’s emphasis on craftsmanship, performance, and affordability make them a solid option for home gym equipment, including treadmills, recumbent bikes, indoor stationary bikes, and more.

To contact the Sunny Health and Fitness brand, you have multiple options at your disposal. The brand’s site has a live chat feature, or you can reach them through their support center (https://support.sunnyhealthfitness.com/hc/en-us/requests/new) or via phone (1-877-90SUNNY).

In Conclusion

In the realm of affordable fitness equipment, Sunny Health and Fitness has staked its claim as a reputable brand for athletes, with their roster of exercise bikes rivaling the performance of other worthwhile profiles from the likes of brands like Peloton, Schwinn, NordicTrack, and others. The four exercise bikes in this guide — the SF-B1002, SF-B1879, SF-B901, and SF-B1995 — are some of our favorites of the bunch, each with their own beneficial perks and features.

When looking for an exercise bike for your own space, be sure to consider the flywheel weight, overall dimensions, and weight capacity. Opting for a magnetic resistance system over a friction-based design can also be beneficial, especially if you need to be mindful of other house dwellers. The four bikes in this Sunny Health and Fitness review may not be for everyone, but they can certainly be a jumping off point for your newfound at-home cardio interests.

FAQs

References

Bueckert, S. (2020, January 21). Magnetic resistance vs. other types of resistance for cycle bikes – wh. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/best-cycle-bike-resistance-magnetic-contact-air

Bueckert, S. (2021, October 6). Exercise bike flywheel weight: Heavy or lightweight comparison. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/indoor-cycle-bike-flywheel-weight-matter-comparison

Coffee table size: How to choose the right coffee table dimensions. Wayfair. (n.d.). https://www.wayfair.com/sca/ideas-and-advice/rooms/coffee-table-size-guide-T1084

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

Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger‐Nash, B., & Kohlberger, T. (2011). Health benefits of Cycling: A Systematic Review. Scandinavian Journal of Medicine & Science in Sports, 21(4), 496–509. https://pubmed.ncbi.nlm.nih.gov/21496106/ 

The post Sunny Health and Fitness Exercise Bike Review (2024): High-Quality, Low-Cost Cardio Machines Fit for Any Space appeared first on BarBend.

Polish strongman Mateusz Kieliszkowski’s return to competition has hit a bump. He was scheduled to compete at the 2024 Europe’s Strongest Man event in Leeds, UK, on April 13, 2024, but it seems that will not come to pass.

Kieliszkowski announced on his Instagram page on April 1, 2024, that he had withdrawn from the contest due to an injury to his Achilles tendon. Unfortunately, despite the announcement date, he assured his fans that it was not an April Fool’s prank; he would not be able to compete. See his statement below:

Kieliszkowski made his mark in the international strongman competition between 2015 and 2019. He placed second at World’s Strongest Man in 2018 and again in 2019, cementing his position as one of the strongest athletes in the world. 

However, disaster struck soon after. Kieliszkowski suffered a triceps injury, compelling his withdrawal from the 2020 World’s Strongest Man, and had to undergo surgery. Ensuing complications and subsequent re-injury at the same site led to him missing key competitions in 2020 and 2021. He did not compete in 2022, allowing time to heal properly.

Kieliskowski’s return in 2023 began well. He scored a second-place finish at the 2023 Arnold Strongman Classic but then faltered when he was eliminated in the group stage for the first time in his career at the 2023 World’s Strongest Man contest.

In 2024, Kieliszkowski finally seemed to be in good shape. He performed well at the 2024 Arnold Strongman Classic, winning the Stone Medley and claiming second place overall. Unfortunately, the comeback ended early when he injured his Achilles tendon in training.

There’s nothing to complain about because I have chosen this path myself. I’m aware that injuries and health problems are part of the sport at this level.

Kieliszkowski said in his post that it wasn’t clear when it happened or if he had torn the tendon completely or partially, but he was struggling to walk without pain so he suspended training and competing. He will miss the 2024 Europe’s Strongest Man and 2024 World’s Strongest Man.

This is another huge setback for Kieliszkowski and fans of the sport. There’s no doubt that, when fully fit, he can challenge at the highest level. However, fans must wait a little longer to see him return at full strength.

Featured image: @kieliszkowskimateusz on Instagram

The post Mateusz Kieliszkowski Withdraws from 2024 Europe’s Strongest Man Citing Achilles Injury appeared first on BarBend.

On March 28, 2024, seven-time and reigning Figure Olympia champion Cydney Gillon published a video on her YouTube channel sharing tips on designing a lower body workout to maximize results. 

The video targets lifters who train their legs once per week. Gillon balances hamstring and quad exercises for optimal strength and muscle development with the following sample programming:

Cydney Gillon’s Weekly Leg Workout

Leg Press

Lunges 

Lying Hamstring Curls

Romanian Deadlifts (RDL)

V-Squats

Leg Extensions 

Check it out below:

[Related: 2024 Will Be Breon Ansley’s Final Year In Classic Physique]

Leg Press

While performing lower body compound movements, Gillon adjusts her stance and form to shift between biasing the quads or the hamstrings.

When performing leg presses, Gillon positions her feet lower on the foot platform and drives with the heels during concentrics to bias the quads. She places her feet toward the platform’s top and pushes through the toes during concentrics to target the hamstrings.

When I have three hamstring exercises, I do a curl, stretch, and general contraction.

Leg presses emphasize the stretch, and V-squats and lying hamstring curls target the contraction.

[Read More: 15 Best Hamstring Exercises & Workouts for Stronger Legs, DPT-Approved]

Lunges

Gillon advises against pausing after each rep to minimize rest and maximize muscle stimulation when performing walking lunges. The 32-year-old recommends rotating lunge exercises to keep workouts interesting (i.e., target the muscles from different angles and prevent strength and muscle plateaus).

Gillon alternates between walking lunges, reverse lunges, and Bulgarian split squats. She recommends using dumbbells or an aerobic stepper to make the exercises more challenging.

Unilateral lunges can help build a weaker leg and balance strength with the more dominant leg.

[Read More: What Is Unilateral Training and Does it Really Fix Imbalances?]

Lying Leg Curls

The Georgia native Gillon kept her feet shoulder-width apart and toes dorsiflexed throughout the range of motion (ROM). The Georgia native drove her hips and quads into the pad during the concentrics to peak contraction.

Gillon highlighted that the correct form optimizes results and significantly reduces the risk of injuries.

Romanian Deadlifts & V-Squats

Gillon grabbed dumbbells with a pronated grip and initiated the RDLs by hinging at the hips and pushing her glutes back for a deep hamstring stretch at the bottom.

Gillon revealed she hasn’t performed a conventional barbell back squat since 2019, preferring to squat on the V-squat machine, which limits the strain on the lower back. 

Leg Extensions

“You can start with the leg extensions or use them as a finisher,” said Gillon. “I’m going to the ROM that allows me to get a deep stretch at the bottom and then push back up to get the peak contraction at the top.”

Gillon recommends placing the legs together to bias the vastus lateralis (quad sweep) or using a wide stance to load the vastus medialis and rectus femoris. 

[Read More: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]

Looking Forward

Gillon will defend her Figure Olympia title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. Should she win again, her victory would tie her with legends Lee Haney, Ronnie Coleman, and Lenda Murray, each boasting eight Olympia titles.

Featured image: @vytamin_c on Instagram

The post 7-Time Figure Olympia Champion Cydney Gillon Shows How To Build a Leg Day Program appeared first on BarBend.

Is CrossFit’s famed community in decline?

YouTuber Sporty Beth argues yes, blaming online negativity and shifting media focus. 

But CrossFit veteran Andrew Hiller disagrees. He says the heart of the community is still strong. So, what’s the truth about the negativity problem?  Does it extend beyond online spaces? And could it really break down CrossFit’s supportive culture?

Here are Beth’s main arguments and Hiller’s reaction to them:

Decline in Positive Community Culture:

Sporty Beth mentions a “rapid decline in the culture within CrossFit,” indicating a shift from what she perceives as a more positive, supportive environment to one that is less welcoming.

Hiller contests the claim of a rapid decline in CrossFit’s community culture, sharing his extensive experience within the community to argue that the core values and supportive nature of CrossFit remain strong, especially in physical gym spaces.

Negative Online Behavior and Hate Comments:

A significant part of her critique centers on the negativity prevalent in online spaces, particularly in the form of hate comments and the trashing of athletes. She suggests that this online behavior is detrimental to the community’s overall culture and does not reflect the positive interactions that occur within physical CrossFit gyms.

Hiller acknowledges the negativity present in online forums and comment sections but differentiates these from the positive, supportive interactions occurring within physical CrossFit affiliates. Hiller suggests that the online negativity does not accurately reflect the real-world CrossFit community.

Changes in CrossFit Media Content:

Sporty Beth points out the negative shift in CrossFit’s media output. She reminisces about the days when CrossFit media focused on athlete stories and positive narratives, which she believes painted the community in a good light. The sacking of CrossFit’s entire media team and the subsequent disappearance of this type of content have, in her view, contributed to a rise in negativity.

While agreeing with the point about the change in the nature of CrossFit media, Hiller reminisces positively about the era when CrossFit media focused on athlete stories and community-building content. He suggests the need for a balance between showcasing achievements and addressing community issues constructively.

Impact of Negativity on Athletes and the Community:

She argues that the focus on negativity, driven by a desire for views and clicks, harms athletes and the community. This is likened to broader trends in social media and sports, where negative commentary can overshadow positive achievements and contributions.

Hiller extends the discussion of negativity beyond CrossFit, pointing out that the phenomenon of focusing on negative aspects for engagement is prevalent across all social media and affects various sectors, not just CrossFit.

Misconceptions About Inclusivity in CrossFit Competitions:

Sporty Beth touches on concerns regarding inclusivity, particularly related to the CrossFit Open. She notes that some people feel excluded by the competition standards, which might not be clearly communicated as opportunities for personal achievement rather than strict benchmarks everyone should meet.

He addresses the inclusivity of CrossFit competitions, particularly the Open, arguing that the intent of these events is often misunderstood. Hiller suggests that CrossFit has made efforts to be inclusive through scaling options and that the community should better communicate the purpose and expectations of competitive events.

General Negativity and Its Sources:

Although not directly quoted, the transcript suggests that Sporty Beth and Andrew Hiller discuss the source of negativity, possibly attributing it to broader societal issues that infiltrate the CrossFit community, including misogyny, racism, and exclusivity.

What do you think? Has the Crossfit culture declined?

Haley Adams is a CrossFit powerhouse with a small-town heart. After a year away, this comeback queen is training harder than ever for the CrossFit Games.

Get a peek inside her intense workouts (video below) and see how she balances family life with the demands of elite competition. Discover the mental toughness it takes to push past exhaustion and how her hometown fuels her drive to succeed.

Ready to be inspired?

The Comeback Queen

Haley took a break from CrossFit last year to focus on herself and her family. But this year, she’s back on the competition scene, stronger and hungrier than ever. Her town and family are cheering her on, fueling her comeback and making it even more special.

Haley Adams’ CrossFit Games Career

2016 CrossFit Games — Second Place (Girls 14-15)

2017 CrossFit Games — Second Place (Girls 16-17)

2018 CrossFit Games — First Place (Girls 16-17)

2019 CrossFit Games — Sixth Place

2020 CrossFit Games — Fourth Place

2021 CrossFit Games — Fifth Place

2022 CrossFit Games — Ninth Place

Training Like a Games Veteran: Lessons Learned and Dreams Ahead

Being able to lift heavy under fatigue is where I think there’s a big difference in people that move on and do well and those who don’t. There’s a lot of strong people out there but they can’t do it when they’re tired.

Haley Adams

Haley’s not just a CrossFit athlete – she’s a seasoned CrossFit Games competitor. Those past experiences on the biggest stage shape how she trains now. It’s all about intensity, pushing past her limits, and being ready for anything the Games might throw her way.

“Those competitions,” Haley admits, “sometimes they hit you with crazy stuff you’d never see in a normal gym. I’ve learned to expect the unexpected.” She remembers the struggle of lifting heavy weights when she was totally exhausted. Now, that’s a main focus in her workouts – to be strong even when her body screams to stop.

This kind of insight shows just how tough these competitions are. You can’t just be fit, you need a whole other level of mental toughness. Haley’s learned those lessons, and it fuels her workouts. Every time she pushes herself in the gym, she’s thinking about her next chance at the Games and the challenges she’ll overcome that day.

CrossFit Beast Mode

Today’s workout is all about going hard – strength, speed, and pushing her limits. With big competitions coming up, she’s perfecting the skill of training while she’s super tired. That’s what sets the top athletes apart.

Aiming High

Late at night, Haley thinks about her workout and all she hopes to achieve. It’s not just about winning. The goals, the wins along the way…that’s what makes it all worthwhile. That, and the support of her incredible family and town.

The Takeaway

Haley’s day is a whirlwind of intense training, family time, and small-town love. Balancing it all takes guts, but her town and family are there to support her. In the small town or the big competition stage, it’s about heart, support, and always going for the gold.

Watch her training day: