Category: Fitness

Modern air bikes are far from the creaky machines your parents had at the local Y decades ago. Today’s machines are overbuilt and imposing. With bigger fans, heavier components, and electronic performance monitors, these machines are designed to take, and deliver, a beating.

The Assault Bike® is one of a handful of modern fan-resistance, full-body stationary bikes, or “air bikes.” Similar machines include the Echo Bike, Airdyne Pro, and various other models. However, much like Rollerblade®, Q-tip®, or Band-Aid®, “Assault bike” has become known universally to encompass all brands of air bikes, or simply as a phrase used interchangeably with “air bike.”

Because air bikes work muscle groups in the arms and legs simultaneously and without reprieve, they may be the most efficient machine for conditioning, shedding unwanted bodyweight, and training all major metabolic energy pathways.

If you’re lucky enough to have access to an air bike, check out the brutal workouts below. 

Best Air Bike Workouts

Best Air Bike Workout for Conditioning

Due to their formidable and non-adjustable resistance, air bikes are thought to be more strength-based than spin bikes. (1) On a spin bike, individuals typically pedal at 70 to 110 revolutions per minute, whereas most riders on an air bike will reach 40 to 80 revolutions per minute. (1)

Unlike a spin bike, an air bike’s resistance progressively increases the harder and faster you ride. Altogether, air bikes may represent a preferable conditioning method for athletes with strength backgrounds and biases.

Air bikes also offer a more efficient method for training anaerobic capacity, or short-term, high-intensity endurance. Push hard enough on an air bike and you will lean hard into anaerobic glycolysis — a system that provides energy when demand outpaces our ability to deliver oxygen to the working muscles.

You’ll also experience the physical anguish associated with anaerobic training. Lactate is a metabolic by-product of anaerobic glycolysis. Workouts that produce uncomfortably high levels of lactate tend to be perceived as “hard workouts.” (2)

Compared to Wingate cycling — the gold standard “all-out” test of anaerobic fitness — a max effort ride of equal duration on an air bike produces higher lactate levels. Moreover, these elevated lactate levels diminish more slowly. (3)

Now, lactate is not the direct cause of muscle “burning”. Rather, lactate is produced alongside hydrogen ions, which alters the pH of your tissues, likely creating the searing burn of high-intensity exercise. (4) Have trust in the pain. This suffering pays dividends in the form of improved conditioning and fitness. 

Modified Sprint Time-Trial Interval Training

Unless you’re a special type of masochist, you’re riding the air bike for the physiological benefits — the multi-system adaptations that improve our health and our ability to do more work inside and outside the gym.

Your go-to conditioning workout should be like a Swiss Army Knife — versatile yet manageable enough for practical use. Specifically, a robust conditioning workout should train all major energy systems (phosphocreatine, anaerobic glycolysis, and aerobic metabolism). A proper routine will also promote fatigue-resistance, tap into muscle fibers with massive potential for adaptation, and enhance your overall work capacity.

This air bike workout was inspired by a protocol developed by researchers out of Denmark. The original protocol consisted of six five-minute intervals at 85% of one’s maximum heart rate followed by two five-minute intervals with five 15-second all-out sprints followed by 45 seconds of active recovery. (5)

Only elite cyclists and triathletes were included in the Danish study, and the protocol made these extremely fit individuals fitter. For average folks, following an identical protocol would be insurmountable. Therefore, the volume and frequency of the program are modified.

Build towards the full, eight-interval protocol by adding one five-minute interval every month of consistent training. Repeat this workout once or twice per week, ideally after your resistance training or separated by at least six hours to avoid potential interference. 

• How to Do it: Use your arms and legs to pedal during the high intensity intervals. You can use legs-only during the recovery periods. Warm-up thoroughly, and then perform three five-minute intervals at the fastest pace you can sustain for the duration, with two minutes rest or recovery between each interval. After the third recovery period, proceed into five shorter intervals with 15 seconds of an all-out sprint followed by 45 seconds of easy recovery pedaling. 
• Sets and Reps: Three sets of five minutes moderate with two minutes recovery, followed by five sets of 15 seconds maximum effort with 45 seconds recovery.
• Rest time: Rest two minutes between each five-minute interval. Rest 45 seconds between each 15-second interval.

Best Air Bike Workout for Fat Loss

Air bikes may be the most “recoverable” form of cardio. The training stress is distributed across both the upper and lower body rather than overworking one area for the duration of the session.

Air bikes are also a ‘concentric-only’ exercise — meaning the involved muscle groups must overcome resistance with negligible eccentric, or “braking,” action. This makes them less likely to cause post-workout soreness.

High-load and/or high-volume eccentric exercise is associated with delayed onset muscle soreness (DOMS) and varying degrees of damage to the muscle cell at the microscopic level. (6) Ultimately, you’re less likely to be sore in the hours and days following a hard Assault bike workout compared to an eccentric-heavy mode of cardio (like jogging or jumping rope). As a bonus, concentric contractions are more energy demanding, which may result in greater energy expenditure during your workout.

Zone 2 Fat-Burning Workout

For a low-impact, total-body workout that is unlikely to leave you sore, you can’t beat Zone 2 cardio on an air bike. Zone 2 refers to low-to-moderate intensity aerobic exercise — 60 to 70% of your maximum heart-rate.

To find this range, first estimate your maximum heart rate as 220 minus your age (in years). Then, multiply that maximum heart rate by 0.6 and 0.7 to identify the upper and lower bounds of the training range.

If you’re not using a heart rate monitor, these numbers aren’t relevant and you can simply ride at the highest effort you can sustain while breathing only through your nose. If you break into open-mouth panting, you’re training too hard.

Aerobic training is driven by the breakdown of fats in the presence of oxygen. Non-endurance athletes benefit from aerobic training to improve body composition (e.g. fat loss), boost heart health, and enhance recovery between sets of resistance training.

Aerobically trained muscles develop better vascularization and greater density of mitochondria over time. These adaptations help our muscles to do more work and potentially recover more quickly.

The air bike is ideal for aerobic training, because it trains large muscle groups in the upper and lower body. Unless you enjoy the monotony of a steady-state workout, break your Zone 2 work into segments to stay motivated. This fat loss workout consists of five segments with descending calorie targets — use the readout on the bike’s display to monitor progress.

As part of a fat loss plan, repeat this workout three to five times per week, ideally after your resistance training or separated by at least six hours to avoid potential interference with recovery and performance. 

• How to Do it: Warm up, and then begin the workout pedaling with your arms and legs together. Instead of tracking time, pedal to burn 120 calories, 110 calories, 100 calories, 90 calories, and then 80 calories. The goal is to achieve “negative splits” by completing each calorie-segment slightly faster than the previous. Be sure to maintain Zone 2 intensity throughout the workout, either by using a heart rate monitor or by maintaining nose-only breathing.
• Sets and Reps: Five calorie-segments: 120 calories, 110 calories, 100 calories, 90 calories, and 80 calories.
• Rest time: Rest passively (“following” the momentum of the pedals and handles) or actively (very low-intensity pedaling) for 30 seconds after reaching each calorie target. It should be just enough time to grab a sip of water or towel off before going again.

Best Air Bike Workout Finisher

Since you’ve already trained, your levels of muscle glycogen (a form of stored and readily accessible energy) will likely be low. “Training low,” or training with low levels of glycogen, stimulates energy system adaptations. (2) With regular high intensity interval training, your muscles will build larger stores of accessible energy and better manage the metabolic byproducts of high intensity training.

Sprint Interval Training

Consider this sprint interval training (SIT) “finisher” to rev your metabolism and leave you feeling accomplished when you leave the gym. The workout allows incomplete recovery between short, high-intensity bouts of riding.

Because “fast energy” from the phosphagen system doesn’t fully replenish between bouts, anaerobic glycolysis and aerobic pathways will contribute progressively to the energy demands of the workout. (7)

Translation: You’ll train all three major energy pathways in this workout. Perform this workout at the end of one resistance training workout each week.

• How to Do it: Because your weight training will have just ended, you should still be relatively warm. Perform just two minutes of easy pedaling and then begin the workout. Pedal with all-out effort, using arms and legs, for 20 seconds, every minute on the minute (EMOM). End with two minutes of easy pedaling. 
• Sets and Reps: Perform intervals every minute on the minute for five minutes total.
• Rest time: Using the EMOM approach, work for 20 seconds and rest for the remaining 40 seconds of each minute. The rest period can be active (low-intensity pedaling) or passive (following the moving handles and pedals).

How to Warm-Up for Air Bike Workouts

A proper warm-up primes the body for movement and peak performance. Body temperature and blood flow increase, boosting metabolism and oxygen delivery to the working muscles.

Joints begin moving more freely. You might start to sweat, which helps with temperature regulation when the real work starts. Give this warm-up a try before your next air bike workout. 

Air Bike Workout Warm-Up

• Easy ride: Spend three minutes pedaling at a low level of effort.
• Trunk rotations: Stay seated and brace your feet on the pegs. Maintain an upright posture as you rotate your trunk and reach forward with one arm. Alternate arms with each rotation. Perform 20 total repetitions, 10 per side. 
• Legs-only ride: Rest your arms at your sides and ride for one minute at an “easy” effort using just your legs. 
• Arms-only ride: Place your feet on the pegs and ride for one minute at an “easy” effort using just your arms.
• Triple ramp-up: Pedal with your arms and legs together for 10 seconds at an “easy” effort. Increase to a “moderate” effort for 10 seconds. Transition to a “hard” effort for 10 seconds. Perform the entire sequence a total of three times (90 seconds).

The Most Effective Cardio Machine?

The air bike is unrelenting and versatile. You can push as hard as you’re able during interval training or you can ease off for steady-state aerobic work. Air bike workouts are great for metabolic conditioning and fat loss. They can be stand-alone conditioning or fat loss sessions, or you can tack them onto the end of a traditional workout for a sprint interval “finisher.” Once your recovery and adaptation take their course, air bike workouts set you up for better fitness and future gains.

But you’ve been warned — they can be brutal. 

References

1. Schlegel, P., Křehký, A., Hiblbauer, J., & Faltys, V. (2022). Air biking as a new way for stress testing. Movement & Sport Sciences-Science & Motricité. Published online ahead of print. doi.org/10.1051/sm/2022001.
2. Buchheit, M., & Laursen, P. B. (2013). High-intensity interval training, solutions to the programming puzzle. Sports Medicine, 43(5), 313-338.
3. Schlegel, P., & Křehký, A. (2020). Anaerobic Fitness Testing in Crossfit. Acta Facultatis Educationis Physicae Universitatis Comenianae, 60(2), 217–228. 
4. Robergs, R. A., et al. (2018). Lactate, not lactic acid, is produced by cellular cytosolic energy catabolism. Physiology, 33(1), 10-12.
5. Gejl, K. D., Andersson, E. P., Nielsen, J., Holmberg, H. C., & Ørtenblad, N. (2020). Effects of acute exercise and training on the sarcoplasmic reticulum Ca2+ release and uptake rates in highly trained endurance athletes. Frontiers in Physiology, 11, 810.
6. Hotfiel, T., et al. (2018). Advances in delayed-onset muscle soreness (DOMS): Part I: Pathogenesis and diagnostics. Sportverletzung· Sportschaden, 32(04), 243-250.
7. Bogdanis, G. C., Nevill, M. E., Boobis, L. H., & Lakomy, H. K. (1996). Contribution of phosphocreatine and aerobic metabolism to energy supply during repeated sprint exercise. Journal of Applied Physiology, 80(3), 876–884. 

Featured Image: Boonkung / Shutterstock

On Sept. 24, 2022, during the 2022 Arnold Strongman (AS) UK in Birmingham, England, strongwoman Rhianon Lovelace captured a 261.5-kilogram (576.5-pound) axle deadlift. The pull is a World Record in the heavyweight and 64-kilogram weight classes. Lovelace already owned the record in her own class and notched that mark of 233.5 kilograms (515 pounds) from the Clash Pro Series 2022 Clash of the 64s this past May. 

Per a post on her Instagram, Lovelace competed at the 2022 AS UK with a body weight of 63 kilograms (138.9 pounds). That means Lovelace’s axle deadlift World Record was 4.1 times her body weight. Lovelace worked from a conventional stance while utilizing a lifting suit, lifting belt, and lifting straps to help with her record pull. 

[Related: The 5 Best Exercises for Tall People]

To celebrate her record and winning the first-ever Arnold Pro UK title a day before, Lovelace couldn’t seem to find the appropriate words to describe her historic achievement in an initial Instagram post. 

“I have no words,” Lovelace wrote. “To hit the [record] after competing for two days and winning the first ever Arnold Pro UK, I’m speechless.”

As the athlete would later note, she decided to reflect on and be appreciative of her journey and resolve in another post.

“After competing for two successful days (with tough competition, so I couldn’t take it easy) to win the Arnold Pro Title, running off three hours of sleep, I was doubting myself,” Lovelace wrote. “I knew I was going to need to go somewhere dark to get this done.”

[Related: Workout Splits Explained — How They Work and Why You Need Them]

Even without her axle deadlift World Record and Arnold Pro title, it was already quite the successful 2022 competitive year for Lovelace. 

In late May 2022, during the British Powerlifting Union (BPU) Single Lift British Championships, Lovelace broke the British raw powerlifting deadlift record with a pull of 241 kilograms (530 pounds). Later, while competing at the 2022 Berkshire’s Strongest competition in mid-July 2022, Lovelace broke the overall strongwoman deadlift World Record with a pull of 282.5 kilograms (623 pounds) — exceeding her own record from the 2020 Strength Shop Record Breakers contest by over 20 pounds. (Note: The athlete won both contests.)

Finally, in August 2022, she won her fourth consecutive Britain’s Strongest Woman title. She has not lost that contest since making her debut in 2018. 

[Related: How to Do the Goblet Squat for Lower Body Size and Mobility]

Now in possession of a larger axle deadlift World Record, Lovelace was not shy in expressing what her accomplishment at a major international contest might have meant for strong women on a wider scale.

“We are witnessing the dawn of a new era of Strongwoman!” Lovelace wrote. “A time where the best Women are welcomed to the biggest stages in the sport, witnessed by thousands. The rise of strongwomen!”

Featured image: @rhianon.lovelace.kaosstrength on Instagram

Can you trust your hunger or should you schedule your meals?

You may have heard that eating 6 small meals per day will boost your metabolism and help you lose weight. Or maybe the exact opposite – that fasting is great for weight loss.  

There is a lot of confusion about meal frequency in the health and fitness industry.

But don’t worry – there’s one rule to rule them all.

The number one rule of meal frequency

The best number of meals a day for you is whatever it takes to meet your nutritional needs. Here’s what that means…

What you eat –  which macronutrients –  and how much you eat matters more than how often you eat. 

Some people find it easier to eat  three  times. Others are able to better adjust the amount of food they eat if it is spread out in smaller meals so they never get hungry. That’s why the right number of meals for you is whatever is the easiest to meet your nutritional needs throughout the day. Simple as that.

Why?

Remember, eating smaller meals won’t speed up your weight loss if the calories stay the same. And here’s why…

Your meal timing and metabolism questions answered

Will eating small meals often speed up your weight loss?

It is a fact that meal digestion increases your metabolic rate. But, it depends on the amount of calories and not how often you eat. Eating 900 calories in three small meals or just one big meal doesn’t make a difference.⁽¹⁾ As long as calories stay the same, eating more often won’t make a significant difference for weight loss, according to research.

Does skipping meals cause “starvation mode” that stops you from losing weight?

When you eat less, your metabolism has less to digest. So, restricting your calories will slow down your metabolic rate, whether you skip meals or not. But – a slower metabolic rate is most likely not the reason why your weight loss stalled. . Actually, your weight loss will naturally slow down once you have less to lose. It doesn’t mean you are in “starvation mode” and have to eat more often.

This common myth causes people to eat more and sabotage their diets. (Exceptions include conditions like anorexia and rare diseases such as marasmus.)

“Starving yourself” with a severe caloric restriction is not advised for health reasons beyond weight management, such as malnutrition that could lead to other serious health issues.

Should you eat right after your workout if you want to gain muscle?

If your goal is to build muscle, there are a couple of scientifically proven tips to increase muscle protein synthesis.⁽³⁾ Consuming high-quality protein up to 2 hours after your workout can help muscle recovery and gain. For optimal gains, you should consider eating 20-40g of protein (0.25–0.40 g/kg body mass/dose) approximately every 4 hours. If you are not exercising, the timing is not crucial and you should care most about the total protein intake per day to build more muscle.

Still, you might be left wondering – are there any reasons why you should eat more or less often?

Should you eat more or less often?

Consider eating less often if…

• The “smaller meals approach” is complicated for you
• You want to think less about food but still stick to your planned calories
• You can’t lose weight even by restricting calories
• You have digestive problems – a longer break between meals gives your body a chance to digest food completely

Looking for a change? Intermittent fasting can be a great way to lose weight and/or spend less time on food planning.

Is it safe to experiment with intermittent fasting?

In general, yes. But it’s not advised if you are younger than 18, pregnant, diabetic, underweight, or have had an eating disorder.

Consider eating more often (4 or more meals a day) if…

• You want to gain weight but can’t eat so many calories in one meal
• You have a very active job and high calorie demands
• You are an athlete and need specific nutrient timing around your workouts
• You feel “hangry” (hungry + angry) all the time (maybe you should try foods that keep you full longer?)

Key takeaways

• There is no magical number of meals a day that will work for everyone. Trust your hunger – if you like to eat smaller meals more frequently, then go for it. If not, feel free to eat less often.
• You don’t have to force yourself to eat on a schedule, but it would be good to create a habit of eating the same number of meals each day. Why? According to research, meal irregularity can have negative effects on your health. Whether it’s 2 meals, 3 meals, 6 meals a day – try to choose a number of meals that you can stick to most days of the week.
• Don’t forget the number one rule: the best number of meals for you depends on what your body needs to meet your goals.

Not sure how much macronutrients you need? Use the protein intake calculator and carb calculator to find out what is the optimal amount for your goals!

***

On Sept. 24, 2022, during the 2022 United States Powerlifting Association (USPA) Raw Pro in North Kansas City, MO, Jamal Browner successfully locked out a raw 455-kilogram (1,003-pound) deadlift. The mark extends Browner’s own World Record in the 110-kilogram division by 14.4 kilograms (31.9 pounds). He is the second-ever men’s athlete to deadlift at least 1,000 pounds in a full raw powerlifting meet, after Danny Grigsby, who notched the feat in late March 2022. 

By the end of the competition, in a first-place performance, Browner’s staggering pull helped him set an all-time raw World Record total of 1,052.5 kilograms (2,320.45 pounds) in the 110-kilogram class. He surpassed Derek Thistlethwaite, who initially leaped over Browner for the record with a 1,002.4-kilogram (2,210.1-pound) total from the 2022 World Raw Powerlifting Federation (WRPF) American Pro. Browner used a sumo stance and wore just a lifting belt to help him with his deadlift accomplishment. He also used the uncomfortable but effective hook grip, sandwiching each thumb between his fingers and the barbell, for reinforced grip strength:

[Related: Workout Splits Explained — How They Work and Why You Need Them]

Browner did almost further extend his record with a 467.2 kilogram (1,030-pound) third deadlift attempt but could not successfully finish the lockout. In addition to his total World Record and extension of the 110-kilogram division’s all-time deadlift figure, Browner scored personal competition bests on his back squat and bench press.

Here’s a rundown of the athlete’s complete performance from the 2022 USPA Raw Pro:

Jamal Browner (110KG) | 2022 USPA Raw Pro Top Stats

• Squat — 370 kilograms (815.8 pounds) | Personal Competition Best
• Bench Press — 227.5 kilograms (501.6 pounds) | Personal Competition Best
• Deadlift — 455 kilograms (1,003 pounds) | All-Time Raw World Record 
• Total — 1,052.5 kilograms (2,320.45 pounds) | All-Time Raw World Record

His World Records aside, Browner has been in pursuit of the 1,000-pound deadlift in a sanctioned meet for some time. The powerlifter has captured pulls of at least 1,000 pounds in past training sessions, but he never managed the achievement in an official competitive capacity. That is until now. 

Here’s an overview of some of Browner’s noteworthy career results: 

Jamal Browner | Notable Career Results

• 2017 North American Powerlifting Federation (NAPF) Arnold A7 Bar Grip Raw Pro Challenge (Juniors/Open/Raw) — First place
• 2018 USPA North American Championships (Open/Raw) — First place
• 2020 WRPF Hybrid Showdown II (Open/Raw) — First place
• 2021 WRPF Hybrid Showdown III (Open/Raw) —  First place
• 2021 WRPF The Bucked Up Showdown (Open/Raw) — First place
• 2022 USPA Hybrid Showdown 4 (Open/Raw) — First place
• 2022 USPA Raw Pro (Open/Raw) — First place 

In a Sept. 27, 2022, video on his YouTube channel that appeared to be recorded during the 2022 USPA Raw Pro, Browner reflected on his overall performance. 

“I beat the old [110-kilogram weight class] record by over 40 kilograms, so it should be out of reach for now,” said a beaming Browner. “My deadlift held up, my hands are good, no rips, no tears. I’m happy. I still want more, but I’m happy. I’m content. For now.”

[Related: How to Do the Bulgarian Split Squat for Leg Size, Strength, and Mobility]

Browner hasn’t announced plans for his next competition at the time of this writing but did note that he would be “back to work” soon in his latest video. Whatever one of powerlifting’s superstars has in store next, it’s likely to be another eye-opening performance. 

Featured image: @jamal_b15 on Instagram

On Sept. 24, 2022, during the latest edition of the United States Powerlifting Association (USPA) Raw Pro, Sullivan captured a 385-kilogram (848.8-pound) raw back squat. It is a new World Record in the 100-kilogram weight class, surpassing his previous own record mark by 5 kilograms. Sullivan scored that past figure of 380 kilograms (837.7 pounds) at the 2021 World Raw Powerlifting Federation (WRPF) The Bucked Up Showdown.

The 2022 USPA Raw Pro in North Kansas City, MO, was Sullivan’s first meet since that WRPF competition. The athlete wore a lifting belt, knee sleeves, and wrist wraps for his squat record. 

[Related: Back Squat Vs. Front Squat: Which, When, and Why]

In his overall performance, Sullivan also logged a bench press of 237.2 kilograms (523 pounds) and a deadlift of 274.9 kilograms (606 pounds). However, according to a recap on his Instagram, Sullivan wrote that he broke technical rules on his bench press, and it didn’t count.

As a result, he intentionally scratched on a third deadlift attempt and left more on the table with his top pull once the overall total (goal undisclosed) he wanted was out of reach because of his bench press misstep. (Note: Full outlined results for the 2022 USPA Raw Pro are not available at the time of this article’s publication.)

“I felt electrical after my opener and knew I would not be missing whatever I loaded on the bar that day,” Sullivan wrote. “You can see that in the celebration of my second attempt.”

In an Instagram post from the aftermath of the contest, Sullivan appeared to be appreciative of his new staggering squat record and the support he received from loved ones along the way. 

“What a day it was yesterday [Sept. 24, 2022],” Sullivan wrote. “I didn’t know I could feel that much love and support, but [expletive], was it more and more as the day went on. With all of that love, power, and support for not only me but the work I’ve put in, how could I possibly fail? As soon as I touched a bar in the warm-up room, I knew I was not missing today.”

[Related: The Best Landmine Workouts for More Muscle and Better Conditioning]

Should Sullivan add 20 kilograms (44 pounds) to his squat in the coming weeks and months, he’d become the first 100-kilogram athlete to squat 400 kilograms (881.8 pounds) raw. If the athlete continues this potential new precedent of competing in a sanctioned contest roughly once a year, he may well come close to that lofty achievement sometime next year. 

Featured image: @joesullivan_aod on Instagram

Running is one of the easier sports to get into. All you need is a good pair of shoes, some fitness clothes, and music – if you’re into working out with a soundtrack. But to make it a habit you’ll be sure to keep, you need to follow a running program that challenges you without overwhelming you.

This beginner running plan is designed to help you start slowly, preparing your body to get into the sport while preventing injuries. Download the PDF below to get started on your journey toward becoming a runner.

Before You Start: Learn How the Beginner Running Plan Is Structured

This running for beginners training plan takes a holistic approach to health and fitness based on four pillars:

1. Nutrition
2. Mindset
3. Movement
4. Recovery

The running plan is separated into two phases:

• Phase 1 helps you get used to your new routine
• Phase 2 helps you amp up the effort 

Each phase lasts three weeks and includes the following:

• Strength training sessions
• Running sessions
• Adequate time for recovery

Every workout you do will start with a warm-up to prep your body for exercise and end with a recovery session.

How to Prepare for Your Run 

When you’re just starting to run, it’s essential to ease your body into the experience. It’s learning to work in a whole new way, after all. Starting with a quick warm-up will help get your muscles ready to work. Follow the video to prepare for your run:

https://www.youtube.com/watch?v=z6DTtpeEVOQ

Cool Down to Keep the Benefits of Your Run

We can’t stress it enough – don’t skip your cool down! After a run, your muscles are warm and pliable. Stretching after a run is one of the most important steps to preventing injury. It will also help make you less sore the next day. Follow the foam roll exercise video below to cool down:

https://www.youtube.com/watch?v=2Iou10uTO9M

***

You’re at the gym, doing your standard workout when your earbuds fall silent between songs, and you overhear the trainer nearby mention pullover exercises. You draw a blank. What are those? Should I be doing them, too? 

Or maybe you’re a little more familiar with this dumbbell-ladened move. You’ve tried a few yourself, but you want to dive deeper into the bells and whistles of how they work. 

No matter what level you’re at, this is a great place to start. Welcome to our training center for understanding the pullover exercise. Come one, come all—and come ready to sweat. 

What is a Pullover Exercise? 

A pullover exercise, otherwise known as a chest pullover, is a move that involves a dumbbell or barbell and is used to strengthen the chest muscle and/or the back muscle group. This exercise is done laying down, typically on a weight bench, while pulling your weighted object up and over your head. 

You can customize pullover exercises to target the chest or back. To target your chest muscles, keep your elbows straight and your arms tucked in close as you move the dumbbell. To hone in on your back, bend your elbows slightly outward. 

The Benefits of Pullover Exercises

If you’re looking to add barbell and dumbbell pullovers to your upper body workout plan or to build strength, start by learning how they will benefit you. Pullover exercises are powerful, multi-functional, and easy to learn. With one simple movement, you can work your way toward a stronger upper body. Whether you’re working towards weight training and muscle gain or just toning up, this workout is great for building strength in the upper body. With a little patience and plenty of breathing, most people master the barbell or dumbbell pullover exercise after just one session. 

Here’s how pullover exercises can pump up your workout routine: 

• Strengthen muscles in your chest
• Strengthen muscles in your back
• Build mobility in the shoulders
• Help build muscle endurance 

How to Do a Pullover Exercise

Now that you understand the benefits, let’s step into it. 

It’s important to perform a pullover exercise safely and thoughtfully to remove any risk of injury. If you can, grab a spotter for your first time to help monitor your form and keep you safe. Proper form will ensure you get the most benefit out of pullover exercises. 

Here’s how to perform a barbell or dumbbell pullover exercise like one of the pros: