Plan Your Next Workout To Stay In Shape

Want to keep your body fit and toned when you’re not out being active? Let us help you with your home fitness routine.

Here at Active Weekender, we’ve created some resources to help you stay fit in between hitting the trails and the couch. 

Below you’ll find tips on staying fit based on our contributors’ experiences with home and gym workouts. You’ll also find guides and reviews on fitness gear that will help you meet the goals you’ve set for your body.

Latest in Fitness

woman climbs stairs for fitness

Getting Started With Stair Climbing (Beginner’s Guide)

Stair climbing is a common human action that plagues many of us who live in multi-story houses or have to climb the stairs to our apartments or workplaces. It’s also an incredible exercise that does great things to the body when done in sufficient quantity. (That’s why so many fitness articles include “Take the stairs,

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man and woman boxing

Getting Started With Fitness Boxing (Beginner’s Guide)

As shown on TV, boxing looks like a brutal sport, and it absolutely is. The entire objective is to land as many blows to your opponent as you can as hard as you can to fell them before they fell you. Physical dominance IS the point. But boxing doesn’t have to be competitive. A lot

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Boxing Quotes For Inspiration In The Ring

Boxing isn’t just punches and bruises. It’s a highly-skilled sport that challenges the body, mind, and spirt. If you need some inspiration to step into the ring, or square up to the heavy bag, these boxing quotes capture the many facets of boxing, reminding us it’s more than just fist deep. Boxing Motivation Quotes These

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Boxing Puns For Some Gut Punching LOLs

Want to be punny while you throw your punches? We’re throwing our hats in the ring with some paw-sitively awesome puns a-bout boxing. We had to cut some weight and make some hard decisions, but these are the ones that really hooked us and made the cut-Man. Pound-for pound, we think these boxing puns are

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Essential Agility Sports Equipment For Your Training

Physical agility – the ability to move well at speed while maintaining proper form – is essential to good sports performance. That’s why many athletes include agility training as part of their fitness routines. At its core, agility training requires little more than one’s own body. If you’ve got some space to move around and

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agility training drills

Getting Started With Agility Training

Agility is your ability to move rapidly in different directions while maintaining balance and posture. It can be applied to both body and mind and determines how easily or seamlessly you can alter your position or direction (either physical or mental). To increase agility in sports and fitness, which greatly enhances reflexes and coordination, athletes

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Agility Training Puns For Some LOLs

Hey, Movers & Shakers! Want to be punny while you work on your agility? We’ve been hurdling around trying to find the most responsive agility training puns around. (Hint: There aren’t any.) Sorry if they don’t make you hoppy. You don’t have to take them laterally. It’s just a quick feet-ure.  So jump on in.

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Middle Eastern woman playing soccer agility

Agility Quotes For Some Training Inspiration

Agility is about how well you move and adapt. It’s about your ability to react and respond to the changes around you both physically and mentally. When you are agile, you are quick and reflexive, able to turn on a split-second’s notice and move in another direction. Agility isn’t just a physical discipline, it’s a

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Resistance Training Quotes for Inspiration

No one waxes poetic about resistance bands, let’s face facts. So, there aren’t any inspirational quotes about resistance bands or quotes about resistance bands at all really. (Well, there’s one.) There are, however, several quotes about resistance that roughly fit the bill. These quotes are more about resistance in regards to social change or personal

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Resistance Band Puns For More LOLs

Want to be punny as you stretch out your exercise routine? We’ve trained our press-core to seek out the most up-row-rious resistance band puns around. Some are totally fly. Some are modified. But we’re gonna plank ‘em right down here and let you see for yourself. So, kickback and enjoy.   I want to get

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woman doing calisthenics

Getting Started With Calisthenics (Basics for Beginners)

Calisthenics are the exercises you do every day without even realizing you’re doing them. Each time you get up from a chair or climb stairs or squat to play with your kid, you are technically performing a calisthenic exercise. It can be hard to recognize these exercises over the course of a given day because

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Calisthenics Quotes For Inspiration

Calisthenics is about building strength and endurance within your own body. It’s about what your body is capable of against the very laws of nature. It’s about fighting gravity and mastering your own movement and bodyweight. If you’re looking for inspiration for your next calisthenics session, these quotes capture the essence of channeling the power

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Calisthenics Puns To Give You The LOLs

Want to be punny while you throw your weight around? We fluttered through rows and rows of real bombers to find the best calisthenics puns. We’re not trying to gr-handstand, but we tried to pike the best ones we could. Hope they lever up your day. I got into a funk doing calisthenics, but I

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Getting Started With Tai Chi (Basics for Beginners)

In a world that constantly pushes you to move faster, what could be more revolutionary than slowing down? Nothing, according to the philosophy of tai chi. Tai chi challenges our brains and our bodies to work on a whole other frequency, completely honing us in to our own movement. It will stretch you. It will

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Tai Chi Quotes For Inspiration

The practice of tai chi is meant to slow you down. To make you mindful of your movement in the present moment. To increase your strength in both body and mind. Nowhere is the philosophy of tai chi more clearly expressed than in the quotes of both masters and students. So, whether you’re looking for

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Tai Chi Puns For Some Slow Mo LOLs

Greetings, Students of Tai Chi. Want to be punny while you find your center? We’re stepping in with some of the best tai chi puns around. Now, we’re not exactly masters on the topic, we’re not even scholars, but we didn’t just scoop these from the sea. So, take a deep breath and try to

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Yoga Quotes For Inspiration On The Mat

Yoga is more than just fitness. It’s a practice of mindfulness meant to carry you through day-to-day life. Whether you need inspiration for your next yoga practice or your next meeting, these motivational and funny yoga quotes should fill the void. Inspirational Yoga Quotes These yoga quotes capture the essence of yoga with a little

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Getting Started With Yoga

When you want to kickstart a new fitness routine, yoga is a great place to begin. Yoga stretches out those muscles (along with the joints, tendons, and ligaments) that have been lying dormant and can help prevent injury in faster-paced sports and activities. This, by no means, implies yoga is easy. Many of the stretches

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Yoga Puns For A Few LOLs In Between The Moments Of Zen

Want to be a punny yogi? We’ve searched deep within to find some of the most twisted yoga puns around. It was a mountain of a task, but we like to think we’re warriors. So, stretch out and enjoy. Yoga gets me bent out of shape. I like yoga, but it puts me in an

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man doing bicep curls on weight bench

How To Use A Weight Bench: 11 Exercises You Can Do On It

An often overlooked piece of gym equipment, the humble weight bench is one of the most versatile pieces of equipment that you can own. Plus, they’re usually pretty cheap, which means that they make the perfect choice for outfitting your home gym on a budget. But once you have a weight bench, what the heck

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muay thai fighter

Does Muay Thai Have Belts Or A Ranking System?

If you’re familiar with martial arts, then you’re probably also familiar with the belts ranking system that is so common in the sport. And if you’re new to Muay Thai, then may be wondering if it is the same. While it is technically considered a martial art, Muay Thai does not have the traditional belts

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kettlebell pushups

21 Awesome Bodyweight Exercises To Workout Your Chest

Bodyweight chest exercises are challenging and tough but exceptionally rewarding. Whether you’re a beginner or an advanced fitness guru, bodyweight chest workouts have their advantages without needing a gym. Read on to find out more about chest exercises using your body weight, things to consider, and which exercises to do.    Things to Consider Before Doing

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Air Bikes: Must-Have Equipment For Your Home Gym

A single social media post announcing you used an “assault bike” will earn you oohs and ahhs and virtual fist bumps. The name alone insinuates that you went through a crushing workout that taxed your body and self-discipline. If you’re new to fitness, the air bike, which often sits near rowing machines in Cross Fit

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speed bag boxer

How To Hang A Speed Bag In Your Garage

Boxing provides an excellent workout, but you may not always want to go to the gym to enjoy the sport. Luckily, you don’t have to. You can simply build a boxing gym of your own. Most boxing equipment, like heavy bags and speed bags, are available for at-home training.  If you’re thinking about getting your

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How To Use A Punching Bag Without Hanging It

Punching bags are a great way to practice your boxing form or pack some extra cardio into your home routine.  Maybe you’ve just bought your first hanging punching bag. You’re excited to hang it up at home and get started on your workout, but you can’t find a sturdy beam in the ceiling to install

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What Are Cross-Training Shoes? (And How They Compare To Running Shoes)

With several different styles on the market, finding the right shoe to match your needs can prove to be a difficult task. Most people might think it is acceptable to use a standard running shoe for all types of athletic situations, but this may not be the wisest decision. Instead, cross-training shoes—which are often mistaken

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guy boxing punching bag tree

Can You Use A Tree To Take Your Punching Bag Workouts Outside?

Did you know that using a punching bag can reduce stress, tone your muscles, and promote good heart health? The bag’s weight adds a lot of resistance to make your workout more challenging and fun. But have you considered taking this classic exercise outdoors? Hitting your bag outside can give you a breath of fresh

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man on treadmill in apartment

Get Fit At Home With An Apartment Size Treadmill For Small Spaces

The beauty of having a treadmill in your apartment is you can run indoors no matter how bad the weather is outside.  However, selecting the perfect treadmill for your small apartment is easier said than done.  The market is flooded with treadmills of varying sizes, types and prices.  Let’s take a look at how to

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triathalon swimmers

Get a Triathlon Watch. Your PR is Waiting!

If you’re reading this, chances are you have already crushed a few hills and swam plenty of laps. You’re ready to take the next step and milk the most out of your multi-sport training. Keep your eyes on the sweet prize of crossing the finish line as you browse the triathlon watch options, while keeping

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guy rock climbing

Rock Climbing vs Weight Lifting

If you’re looking to add some strength training to your fitness routine, then you may be weighing the pros and cons of both weight lifting and rock climbing. Well, if you’re still not sure which is the better option for you, then let us try to help you out. Below we’ll take a deeper look

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Want To See Gains In The Box? Get Some CrossFit Gloves!

Nothing will quash the perfect kip or kill a dead lift quicker than losing your grip on a bar. Bloody blisters and sweaty body parts might be a badge of CrossFit courage.  But rips, tears and sweat drenched slippage can also ruin your Workout of the Day and hinder your ability to achieve long-term goals. Toughing it out

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boxer hitting speed bag

Best Speed Bags For Boxing In Your Home Gym (2021)

Speed bags are essential equipment for anyone serious about combat sports, especially boxing and martial arts.  Even if that’s not you, speed bags are a great way to get a whole lot of workout in a small space.  What’s more, you can pick up a high-quality speed bag for a very affordable price. So, if

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woman on exercise bike

Exercise Bike Benefits (What You Should Know)

Riding a bike is one of the best cardio exercises you can do, and that’s true whether that bike is taking you miles down the road or sitting stationary in your living room. Many people choose an exercise bike because it’s convenient and safer than biking outdoors, especially in cities. Others use an exercise bike

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woman doing air squats

Air Squats: How To Do Squats Without Weights

If you’re looking for a great exercise that you can do at home without needing any gear, then air squats are the perfect solution. Air squats are just doing squats without weights in your hands, which means you get all the benefits of squats without needing gym equipment. The great thing about air squats is

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women stair climbing for HIIT

CrossFit vs HIIT: What’s The Difference?

If you’re looking for a good way to stay fit and healthy, but want to make the most of your exercise time, then you might be wondering whether you should do some HIIT training or CrossFit. Or, is there really any difference between these two popular workout options? Feeling the time crunch of limited workout

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park workout

Health & Safety In The Gym: Tips For Your Workouts

Whether you’re starting a workout routine for the first time since coming out of home lockdown, or just getting back into the swing of things now that summer is here, you should take some precautions to stay safe and healthy. No matter what’s going on in the world, it’s a good idea to keep safety

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guy boxing

How To Clean Boxing Gloves (The Right Way)

If you compete, or even just dabble recreationally in the age-old sport of boxing, learning how to properly and thoroughly clean your boxing gloves may be way down on your list of priorities. However, for the sake of your own performance, hygiene and the general competitive atmosphere in which you intend to use them, not

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How Much Does A Barbell Weigh?

A barbell is the most commonly used weight bar in weightlifting. This bar is used for basic lifts like the bench press, squats, deadlifts and pullovers, and can add weight and structure to lunges, shrugs and more. As such, a barbell is the most common type of bar you’re likely to see at a gym.

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woman punching bag with trainer

How Long Do Boxing Gloves Last? (and When Should You Replace Them?)

Just how long do boxing gloves last and when should you replace them?  The answers to these questions actually depend on a few factors and signs.  To help you better understand these questions, below we will tackle them in greater detail, beginning with the average lifespan of a pair of boxing gloves and a list

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How Much Should I Be Able To Bench?

A bench press uses the entire upper body, building strength and muscle in the chest, back, shoulders and arms. When performed properly, it also engages the lower back, glutes, and legs, adding power and stability to the lift. Even though a bench press engages all of your muscles, though, it’s not a true full-body lift,

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How To Increase Bench Press (Tips For Improvement)

Your ability to bench press is a good measure of your total upper body strength, so if your stalling on the bench you’re probably stalling on your gains. Everybody, dependent on sex, size, and age, has an average amount they can likely bench without training. Everything after that takes dedicated effort. If you are dissatisfied

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peloton bike in home

Before You Buy: Your Peloton Bike Questions Answered

Okay, so you’ve heard tons of people raving about the Peloton bike and now you’re considering adding one to your home gym. But before you buy, you’ve got some questions that need answered. We’ve rounded up all the most common questions that people like you have before buying a new Peloton bike for the home

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woman doing squats

Benefits Of Squats: How One Exercise Can Benefit Your Entire Body

A squat is a body dipping exercise in which a person lowers his hips toward the floor from a standing position and then returns to standing. When weights are added, a squat becomes a powerlifting move, requiring both a burst of strength and continuous balance to return to upright. The main benefits of squats are

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HIIT vs Running: The Benefits of Sprinting

Sprints are short bursts of running in which you go as hard and as fast as you can for abbreviated amounts of time. The idea with sprinting is to expend all of your energy and muscle strength to tap out your body’s resources. Basically, it’s power running. Since sprinting is just another form of running

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chair dips

How To Turn Household Items Into Exercise Equipment [5 Tips]

In an ideal world, everyone would have access to a real gym with quality fitness equipment and plenty of time to use it. But the world isn’t ideal. From tiny apartments to budgetary restraints, many people’s workout routines are dictated by whenever they can fit them in and whatever they have around to get the

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guy doing squats

How Much Does A Squat Bar Weigh?

A squat bar is a type of standard weight bar. As a standard weight bar, the squat bar you’re most likely to find on the rack at your local gym weighs the same amount as other standard weight bars – 44 pounds (20 kg) This is the Olympic standard for powerlifting bars and the weight

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group running

Sprinting vs Jogging or Running: Which Is Better?

Sprinting, jogging, and running look much the same in action. After all, they are virtually the same movement at varying speeds. Those varying speeds make a big difference though, in how the body responds to the movement, and which form of exercise is better depends on your health and your workout goals. Jogging vs Running

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balance board

Balance Board vs Bosu Ball vs Wobble Board

If you want to do some balance and stability training, then you might be looking at your options unsure of which is best for your needs. Luckily for you, I actually own all three – a balance board, a wobble board, and a bosu ball – and can tell you how they differ. These are

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woman on aerial silks

Getting Started With Aerial Silks (For Beginners)

From the dozens of themed Cirque du Soleil shows to the performing artist Pink, aerial silks are having a moment in popular culture. They are also having a moment in fitness. You can probably tell just by watching aerial silk artists defy gravity that aerial silk routines are one heck of a workout. Especially for

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heavy bags

4 Ways To Hang A Punching Bag (The Right Way)

If you’re not a fan of going to the gym, but you want to take up boxing, then you should consider adding a heavy bag to your home gym. Of course, these types of punching bags aren’t for everyone since you need a proper place to hang it. Interested in seeing if one of these

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guy hitting heavy bag

Does A Punching Bag Build Muscle?

If you’re planning on taking up some activities that require a lot of arm strength, like rowing a kayak or rock climbing, then you might be wondering if boxing is a good way to build muscle. The quick answer is yes, boxing build muscles. But before you add a new heavy bag to your home

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Getting Started With Resistance Bands

When you work a forty-hour week, commute, and endeavor to maintain some sort of social and family life, finding time to exercise can often feel like a challenge. Resistance bands are a great way to put exercise back into your schedule without the need for bulkier, more expensive equipment or a gym membership, and can be

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woman doing lunge with weights

How Can I Strengthen My Legs For Cycling?

Whether you’re new to cycling or looking to boost your performance and speed, getting stronger legs is a great way for an overall better experience out on your bike. Strength workouts focused on your legs is the perfect way to build up those leg muscles. In addition to normal strength training, you’ll also want to

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hiker getting helped

How To Prevent And Treat Butt Chafing While Hiking (Or Running)

It doesn’t matter what you call it – monkey butt, swamp ass, butt cheek chafing – one thing is certain, getting your bum too sweaty from hiking or running can result a very uncomfortable feeling. If you’ve experienced this painful side effect of being active, then you know what I’m talking about. And if you

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uphill cycling

How To Train For Uphill Cycling

If you intend to cycle, whether recreationally or competitively, there will come a time when you need to tackle a hill or two during the course of your ride. Unlike cycling on flat or downhill roads, uphill cycling requires incredible stamina and drive. Because of this, it is absolutely crucial that you train extra hard

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people running and biking

Is Biking Better Than Running For Fitness?

Exercising regularly is one of the best things you can do for your health—both physically and mentally. Exercising helps you burn fat, improve muscle and bone strength, sleep better, and feel happier. However, it’s important to make sure you’re getting your exercise the right way. While all forms of exercise are healthy to some degree,

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athletic couple cycling

Is Biking 10 Miles Per Day Enough For Weight Loss?

There has been a significant focus on diet and exercise in recent years. This has largely been because a significant part of the country is overweight or obese. Excess weight can lead to numerous health complications including heart disease, high cholesterol, diabetes, high blood pressure, and added stress on the joints. One of the ways

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Need To Escape Technology? Get Outside – Here’s How!

While technology offers a lot of awesome and practical uses in the day-to-day mundanity of modern life, there comes a time when it is just too much. Think about it for moment. Think about how much of your day does not involve technology. Almost none, right? You wake up with the alarm on your phone,

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bike commuting

Health Benefits of Bike Commuting

Considering taking up commuting to work by bicycle? Well, if you’re ready to ditch that car, then you’ll be excited to learn that bike commuting is a great choice for you. There are several benefits of bike commuting to work. Here’s what the team at Driving Geeks has to say about it (and they love cars!).

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woman at punching bag

Stay Fit With A Good Punching Bag For Home Workouts

Staying fit is an important part of any active outdoor routine. You need to be able to have the strength and endurance that can propel you up mountains and help you lift your own weight onto a paddle board or over a cliff top. And building muscle is one of the building blocks to that

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sup yoga at sunset

Getting Fit On The Water: SUP Yoga Health Benefits

Love the water? Love keeping healthy? What a better way than combining both. SUP Yoga is hugely beneficial for your health. Why? It workouts all areas of the body and also helps bring a sense of calmness to your life which we all know is the real secret to a long, happy life! Don’t just

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vibration plate

Shake The Weight Off With A Vibration Machine (2021)

You may have heard people raving about the health benefits of vibration machines and vibration plates and wondered what they were talking about. Vibration machines are more than just the latest craze in exercise science. Some people think they are the exercise machine of the future. Many devices claim to allow you to get in

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fresh cherries

9 Benefits of Tart and Black Cherry Juice

Growing up, cherry pie was one of my favorite desserts, so you can imagine how excited I was to recently discover that cherries are packed with lots of great healthy properties. Of course, getting your cherries from pie isn’t the most healthy and nutritious way to take advantage of the healing power of cherries. Instead,

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Treadmill Vs. Stair Steppers

Fitness is an important part of life but it’s so easy to slack and make little to no progress. A great way to lose calories and have fun is cardio exercise, no lifting heavy weights just put on a pair of trainers and off you go. Generally Summer and New Year (when people set resolutions)

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Ancheer Indoor Cycling Bike SP-3900 Spinning Bike Review

The Ancheer Indoor Cycling Bike SP-3900 is a smooth machine for exercising at home that fits in small spaces. The bike works very well for workouts of any intensity level to increase fitness and strength. The quiet flywheel operation allows the rider to exercise while the rest of the household sleeps. Because the resistance can be

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runners feet

Indoor vs Outdoor Running: Which Is Better?

Many runners have one question in common. Is running on a treadmill similar to running outdoors? Many people have their opinion, but scientific research reveals that running on a treadmill and running outside can be the same if you make a few adjustments on the treadmill. Running on a treadmill and running outdoors both have

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woman cycling beach

5 Common Outdoor Workout Hazards

Warm weather brings longer workouts and enjoyable surroundings. You can perform your workouts outside in the fresh air instead of staying in the house and looking out of the window while you workout. Although the weather and fresh air are great, there are different outdoor workout hazards you need to acknowledge. 1. Getting Lost Warm

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Tight Hamstrings: Causes And Best Stretches + Cardio

If you’re one of the many people who struggle with tight hamstrings, you probably wonder what’s going on and what you can do to help fix the problem. I totally understand the feeling because I often end up with tight hammies. If you find yourself with this pain, then there are a few stretches that

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spinning class

How To Do HIIT On Stationary Bikes

If you’re looking for a good workout, then you likely already know that HIIT is a great way to maximize your fitness time. Performing HIIT on a stationary bike allows you to control the pace you pedal and the resistance during the session.  Both of these instances gives you complete control of the HIIT workout.

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Treadmill vs Rower – Which Is Better?

Have you ever wondered which exercise machine is best for you and your body in the gym. Obviously, each machine you see in the gym has its benefits but, let’s have a look at the best machines for cardio, strength, low impact etc, etc. a lot of people in the gym use the treadmill. Many

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woman rowing

Stamina ATS Air Rower vs Concept 2 Model D

If you have been checking out some of the top rated indoor rowing machines, then you’ve probably noticed that both the Stamina Air Rower and the Concept2 Model D are some of the top rowing machines in the market. As you already know, each of these are great home rower machines but they do have

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yoga mat backpack

Yoga Mat Backpack – Best Hands-free Mat Tote

Yoga, along with pilates, is my favorite form of exercise. I love it because you can do it anywhere and it does not require a lot of expensive equipment. It does require a mat, at least if you want to be comfortable while holding all those poses. It is easy to find a mat that

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Concept2 Model D Rowing Machine Review

Do you want to get a top of the line rowing machine for home use that doesn’t bust your budget but still offers lots of great features for the money? If so, then look no further than the Concept2 Model D Indoor Rowing Machine. This is one of the best rowing machines for the money

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Concept2 Model E Rowing Machine Review

Do you want to own the best indoor rowing machine that money can buy? Well, the top of the line model is definitely the Concept2 Model E Indoor Rowing Machine. This is as good as it gets if you want the very best rowing machine for the money. Of course, getting the best means that

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woman rowing

Kettler Favorit Rowing Machine Review

If you really want to get the benefits of working out on a rowing machine, but are on a tight budget then you do not have to give up this goal. In fact, you can get yourself a good indoor rowing machine that is affordable with a low price (under $500 – 700) and high

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woman rowing

Kettler Kadett Rowing Machine Review

If you are looking for a good rowing machine under $1000 – $1500, then you should consider getting the Kettler Kadett Rowing Machine. Though I prefer the Concept2 Model D rower, this particular model is a good choice for some people because it is an outrigger style rower. That means that it gives you the

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woman rowing

LifeSpan Fitness RW1000 Rowing Machine Review

Looking for a good rowing machine under $500 – $700 that folds for easy storage? If so, consider buying the LifeSpan Fitness RW1000 Rowing Machine for your home gym. Or, consider the Kettler Favorit in the same price range. This affordable indoor rowing machine has high quality components, gives you a great full body workout

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man on rowing machine

How To Use An Indoor Rowing Machine At Home Or The Gym

Now that you have seen the health benefits of rowing machines, you are probably ready to get started using one of these pieces of gym equipment. Whenever you are about to use a new piece of equipment at the gym or home, it is a good idea to first familiarize yourself with the best use

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woman using rowing machine

Rowing Machine Workout Plans For Beginners

Whether you added a rowing machine to your home gym equipment or just started using one at the local gym due to all the benefits of using a rowing machine, then you’ve already taken the first important step to getting a fit and toned body. Now that you are ready to start training on the

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Get The Most From Your Rowing Machine Workouts

If you are looking for a great way to tone your up and lower body, then getting yourself a rowing machine is a great choice you. Assuming that you have already bought yourself a good indoor rowing machine for your home gym or found a rower to use down at the local gym, it is

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woman on rowing machine

Top Benefits Of Using A Rowing Machine

Whether looking for new exercise equipment for your home gym or something new to try down at the local fitness center, there is no denying that using a rowing machine is a great way to meet your fitness goals. Though the only people that you might see using one of these machines at the local

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Eco-Friendly Yoga Mat Reviews

If I can’t get outside, then I like to do a little yoga and pilates inside. I also find it to be a great way to stay in shape during the colder months when I’m not doing activities outside as much. While you can buy all sorts of yoga gear, the most essential piece is

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