Latest news with #SarahPelcGraca
Yahoo
02-07-2025
- Health
- Yahoo
Trainers Say These Are The Best Workout Splits For Every Fitness Goal
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you've ever walked into the gym and drawn a blank on what to do, you're not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits. As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. 'Splits are a way of organizing your workouts that's most effective for your goals and lifestyle,' she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part. Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours). Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers. Best For Beginners Monday: Push day (chest, shoulders, and triceps)Tuesday: CardioWednesday: Legs and coreThursday: RestFriday: Pull day (back and biceps)Saturday: Cardio or recovery (yoga, stretching, etc.)Sunday: Rest The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. 'Push/pull/legs is super effective because it's built around how your body naturally moves, instead of just isolating one muscle at a time,' says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you're not overworking the same muscles day after day, though you're still training them frequently enough to see great progress, Pelc Graca says. Allows for ample recovery Builds strength and muscle mass No overlap in muscle groups Focuses on weaker muscles with more intensity Typically requires more equipment May take longer in the gym Less flexibility Best For Weight Loss Monday: Lower body (hinge focus) Tuesday: Upper body (push focus) Wednesday: Cardio or recovery (yoga, stretching, etc.)Thursday: Lower body (squat focus) Friday: Upper body (pull focus) Saturday: RestSunday: Rest The upper/lower split can help with weight loss for a few reasons. First, 'since you're alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,' Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you'll 'burn more calories and build lean muscle' very efficiently, she says. Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you're hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds. Join Women's Health+ today for member-exclusive workout and meal plans. Builds strength and muscle mass Weekends are free Hits each muscle group twice a week Allows for adequate recovery between muscle groups Lack of flexibility Skipping a workout can create gaps in your progress May take longer in the gym Best For Those With A Busy Schedule Monday: Full bodyTuesday: RestWednesday: Full bodyThursday: RestFriday: Full bodySaturday: Rest Sunday: Rest The full body split focuses on working all major muscle groups in each session. 'It's ideal for those with limited time who still want to see meaningful progress in strength and muscle development,' says Pelc Graca. 'For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you're consistent and focused on quality movement,' Pelc Graca says. Efficient for busy schedules Great for beginners and general fitness Promotes full-body strength and muscular balance Easy recovery with rest days between workouts Workouts may be lengthier because they cover the full body Limited exercises per muscle group compared to more targeted workout splits 4. Body Part Split Best For Hypertrophy Monday: BackTuesday: Chest and absWednesday: Lower bodyThursday: RestFriday: ShouldersSaturday: Arms and absSunday: Rest This one is often referred to as a 'bodybuilder split' due to the emphasis on training each part of the body individually, says Stewart. 'This split promotes muscle growth because you're able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,' she explains. That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. 'I'd generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,' Stewart adds. Benefits: Allows for adequate recovery Focuses on training muscle groups individually Builds strength and muscle mass Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly Downsides: May require more time in the gym Lack of flexibility Skipping a workout can throw off the plan Less suitable for beginners Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity Monday: Full body pull day (hinge focused)Tuesday: Full body squat and push dayWednesday: RestThursday: Rotational core work (such as Russian twists and planks)Friday: Full body carrying and conditioning (such as farmer's carry and sled pushes)Saturday: RestSunday: Rest The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible 'since it blends strength and function for real-life application,' says Pelc Graca. So, when you train a farmer's carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it'll make pushing a shopping cart or bulky piece of furniture easier IRL. Just note that functional splits can be a bit more complex, which is why they're usually better for folks who have some lifting experience. 'These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,' Pelc Graca says. Builds functional strength and coordination Improves athletic performance and injury prevention Activates the core in most sessions Less traditional, so may feel unfamiliar for gym-goers used to body part training Requires thoughtful programming to balance volume and intensity While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split: Whether you're aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds. Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. 'A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,' she adds.$75.00 at Reebok If you have a shoulder injury, a whole day dedicated to shoulders isn't going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best. Depending on the demands of your job and lifestyle, you may need more or less recovery time. 'Rest days away from the gym are important not only physically but also mentally so you don't get burnt out on your training schedule,' says Stewart. Plus, regardless of the split chosen, Pelc Graca says it's important to incorporate deload weeks (where you dial things back, whether it's lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention. No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here's the ultimate secret: The most effective split is the one that best suits you and your lifestyle. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
26-06-2025
- Health
- Yahoo
These Are The 2 Best Workouts For Longevity, According To An Exercise Physiologist
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you're on a mission to live longer (and stronger!), you probably know that regular exercise plays an undeniable role in longevity. Walking and strength training in particular have a ton of benefits that can help keep you movin' and groovin' for years to come—but is one of them better at adding healthy years to your lifespan? And how should you balance walking and strength training to create a holistic routine? Those questions were recently raised by Blue Zones, an organization committed to researching worldwide longevity. Via the Instagram account, the org posted about how if you want to live to 100, walking every day is better than going to the gym three or four times per week. Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of On Your Terms Coaching. Even though most of us do it every day, walking is having a moment of sorts—due to the fact that it's a low-impact workout that benefits your cardiovascular system and is accessible any time, any place. But strength training is also increasingly important as you age since it preserves muscle mass, bone density, and functional strength, says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. That just scratches the surface, though. Here's the lowdown on exactly how walking and strength training each impact longevity, and what that means for your routine, according to experts. Expert verdict: It's a tie Keeping your brain healthy is a big part of living a longer, better life. 'When your mind stays sharp, it's easier to stay independent, connected, and active,' Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways. 'Walking increases blood flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,' Pelc Graca says. In fact, aiming for around 10,000 steps a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps was just under 10,000. Strength training, on the other hand, stimulates the release of growth factors (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open that looked at 19 studies on the effects of resistance training on cognitive function. A combination of walking and resistance training is the ideal recipe for optimal brain health—and this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology that looked at 35 randomized controlled trials to determine the effects that aerobic and resistance training have on cognitive function. 'Walking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven't been active in a while, but ideally, it's best to work up to incorporating both types of exercise' for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP. Expert verdict: Strength training Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones—especially in older adults—can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, the amount of bone mineral in bone tissue, so you're less likely to experience fractures and more likely to stay on your feet for the long haul. Strength training has a slight edge at this over walking. Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis, per 2024 research in Springer. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis. Strength training does more than just slow bone loss, though—it also stimulates new bone growth. 'Strength training puts controlled stress on bones, signaling the body to build stronger, denser bone tissue,' Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of On Your Terms Coaching. However, the different exercises and directions your body moves weights in during resistance training also improves muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology. Expert verdict: Walking Heart health has a huge impact on how long—and how well—you live since heart disease is the number one cause of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role. Walking boosts circulation, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association. Plus, because walking is low-impact, accessible, and doesn't require equipment, it's easier to do regularly, which is critical for long-term heart health, says Reed. That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you'll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won't decrease on a walk, which will make it stronger over time, Vasquez says. Expert verdict: Strength training Muscle isn't just for looking sculpted—it's key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, in turn, upping your chances of injury, says Pelc Graca: 'Put simply, more strength equals more freedom to do the things you love for longer.' Strength training takes the cake for building muscle, but walking still supports muscle maintenance. Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination, the communication between the brain and the muscles, which enables movement, Reed says. This workout also enhances joint stability, balance, and improves range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer of 55 studies on the benefits of resistance training. Besides strength, training power is also imperative for being able to move well for as long as possible. 'Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,' says Reed. So, maintaining that power is important to do functional tasks like climbing stairs, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings during strength training days can help maintain that force and speed. As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says. Expert verdict: Both! Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasizing aerobic movement and resistance training is your best bet for a longer, healthier life. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate intensity exercise per week—like a brisk walk—plus a weekly minimum of two full-body strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns. For instance, 'older adults may benefit more from prioritizing strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,' Reed says. 'For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.' If you're unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner everyday and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger. Remember, as with most things in life, consistency is key for long-term success. 'Longevity isn't just about adding years to your life,' Pelc Graca says. 'It's about adding life to your years, and regular walking and strength training are two of the most accessible, effective ways to do that.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
25-06-2025
- Health
- Yahoo
These Are The 2 Best Workouts For Longevity, According To An Exercise Physiologist
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." If you're on a mission to live longer (and stronger!), you probably know that regular exercise plays an undeniable role in longevity. Walking and strength training in particular have a ton of benefits that can help keep you movin' and groovin' for years to come—but is one of them better at adding healthy years to your lifespan? And how should you balance walking and strength training to create a holistic routine? Those questions were recently raised by Blue Zones, an organization committed to researching worldwide longevity. Via the Instagram account, the org posted about how if you want to live to 100, walking every day is better than going to the gym three or four times per week. Meet the experts: Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. Rachelle A. Reed, PhD, ACSM-EP, is an exercise physiologist in Athens, Georgia. Natalya Vasquez, CPT, is a certified personal trainer, health coach, and founder of On Your Terms Coaching. Even though most of us do it every day, walking is having a moment of sorts—due to the fact that it's a low-impact workout that benefits your cardiovascular system and is accessible any time, any place. But strength training is also increasingly important as you age since it preserves muscle mass, bone density, and functional strength, says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching. That just scratches the surface, though. Here's the lowdown on exactly how walking and strength training each impact longevity, and what that means for your routine, according to experts. Expert verdict: It's a tie Keeping your brain healthy is a big part of living a longer, better life. 'When your mind stays sharp, it's easier to stay independent, connected, and active,' Pelc Graca says. On the flip side, cognitive decline can lead to accidents, memory loss, and even depression, she says. Fortunately, when it comes to supporting brain health and cognitive function, walking and strength training are both amazing, but in different ways. 'Walking increases blood flow to the brain, which boosts oxygen and nutrients to the areas responsible for memory and thinking, but it also helps lower stress and improve sleep, which are two big players in cognitive health,' Pelc Graca says. In fact, aiming for around 10,000 steps a day may even be associated with a lower risk of developing dementia. A 2022 study in JAMA Neurology monitored almost 80,000 adults ages 40 to 79 over about seven years and monitored how many steps they took each day. It found that walking more was associated with a lower risk of dementia, and the optimal amount of daily steps was just under 10,000. Strength training, on the other hand, stimulates the release of growth factors (naturally occurring substances that stimulate cell growth), which supports the formation of new neurons in the brain, Pelc Graca says. Lifting weights may also improve executive function and memory, per a 2022 review in Springer Open that looked at 19 studies on the effects of resistance training on cognitive function. A combination of walking and resistance training is the ideal recipe for optimal brain health—and this finding is supported by a 2025 review in the International Journal of Clinical and Health Psychology that looked at 35 randomized controlled trials to determine the effects that aerobic and resistance training have on cognitive function. 'Walking can be a great gateway to more intense exercise, and may be the best starting place for folks who haven't been active in a while, but ideally, it's best to work up to incorporating both types of exercise' for longevity, says exercise physiologist Rachelle A. Reed, PhD, ACSM-EP. Expert verdict: Strength training Strong bones are key to staying active and avoiding serious injuries as you get older, because broken bones—especially in older adults—can lead to long recovery times and even long-term health issues, Pelc Graca says. The good news? Weight-bearing movements like walking and resistance training help maintain and improve bone mineral density, the amount of bone mineral in bone tissue, so you're less likely to experience fractures and more likely to stay on your feet for the long haul. Strength training has a slight edge at this over walking. Walking slows age-related bone loss, especially in the hips and legs, since your bones work to support your body weight with each step, stimulating them to become stronger and denser, Pelc Graca says. As a result, frequent walks may reduce the risk of osteoporosis, per 2024 research in Springer. The study monitored 24,000 adults without osteoporosis over three years via questionnaires and found that those who engaged in outdoor walking regularly had a lower risk of osteoporosis. Strength training does more than just slow bone loss, though—it also stimulates new bone growth. 'Strength training puts controlled stress on bones, signaling the body to build stronger, denser bone tissue,' Pelc Graca says. You can certainly add weight to your body while walking (hello, weighted vest), but there are limitations on the range of motion and weight you can use that actually impact bone preservation and muscle growth, says Natalya Vasquez, CPT, a certified personal trainer, health coach, and founder of On Your Terms Coaching. However, the different exercises and directions your body moves weights in during resistance training also improves muscle mass, meaning better support for your skeleton, Vasquez says. This is particularly beneficial for older women and those post-menopause, since it helps counteract the bone loss that often occurs during this phase of life, according to a 2022 review in Endocrinology. Expert verdict: Walking Heart health has a huge impact on how long—and how well—you live since heart disease is the number one cause of death for women. As a result, taking care of your cardiovascular system is nonnegotiable for boosting longevity and fostering a longer, healthier lifespan, Pelc Graca says. Walking shines when it comes to supporting cardiovascular health, but strength training still plays a valuable role. Walking boosts circulation, lowers blood pressure, supports healthy cholesterol levels, and improves insulin sensitivity, which are all key factors for keeping your heart in tip top shape, Pelc Graca says. Regular exercise like walking also helps manage stress, which can decrease blood pressure and the risk for heart attack and stroke, per the American Heart Association. Plus, because walking is low-impact, accessible, and doesn't require equipment, it's easier to do regularly, which is critical for long-term heart health, says Reed. That said, strength training still plays a valuable role in cardiovascular health since it reduces body fat, improves insulin sensitivity, and lowers mortality risk, per a 2023 review in Exercise Sport and Movement that reviewed studies examining the long-term benefits of resistance training. However, during traditional strength training, you'll likely take frequent rest breaks between sets where your heart rate will slow down, whereas your heart rate won't decrease on a walk, which will make it stronger over time, Vasquez says. Expert verdict: Strength training Muscle isn't just for looking sculpted—it's key to staying strong, steady, and independent as you age. A lack of muscle is also correlated to poor balance and an increased risk of falls, in turn, upping your chances of injury, says Pelc Graca: 'Put simply, more strength equals more freedom to do the things you love for longer.' Strength training takes the cake for building muscle, but walking still supports muscle maintenance. Strength training is the most effective way to build muscle and maintain muscle mass, which both naturally decline with age, Pelc Graca says. Resistance training provides a heavy load to the muscles, which will stimulate muscle growth (hypertrophy). It also improves neuromuscular coordination, the communication between the brain and the muscles, which enables movement, Reed says. This workout also enhances joint stability, balance, and improves range of motion, allowing you to stay stronger and independent for longer, per a 2023 meta-analysis in Springer of 55 studies on the benefits of resistance training. Besides strength, training power is also imperative for being able to move well for as long as possible. 'Unlike muscular strength, which refers to how much force a muscle can exert, muscular power combines force and speed,' says Reed. So, maintaining that power is important to do functional tasks like climbing stairs, catching yourself during a fall, or quickly standing up from a chair. Incorporating power movements like medicine ball throws and kettlebell swings during strength training days can help maintain that force and speed. As for walking, Pelc Graca says regular strolls preserve lower-body strength and endurance, especially in the calves, hamstrings, glutes, and core. Walking also promotes healthy joints and balance, making it easier to move freely and confidently with age. However, because walking is a singular range of motion exercise (you only move forward and backward), it excludes other major muscle groups from activating, therefore limiting overall muscle gains and strength, Vasquez says. Expert verdict: Both! Walking and strength training both play an invaluable role in health and longevity. All three experts agree that a hybrid exercise model emphasizing aerobic movement and resistance training is your best bet for a longer, healthier life. The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate intensity exercise per week—like a brisk walk—plus a weekly minimum of two full-body strength training sessions. However, you can tailor your workout routine to your individual interests and health concerns. For instance, 'older adults may benefit more from prioritizing strength training to preserve muscle mass and prevent frailty, while individuals with cardiovascular risk factors often need more aerobic activity like walking,' Reed says. 'For those just getting started with exercise, walking is typically a more approachable and confidence-building entry point.' If you're unsure where to start, Vasquez recommends walking for 15 minutes after lunch and dinner everyday and adding three 15-minute full-body strength training sessions to your schedule throughout the week. From there, you can increase the time and intensity as your body gets stronger. Remember, as with most things in life, consistency is key for long-term success. 'Longevity isn't just about adding years to your life,' Pelc Graca says. 'It's about adding life to your years, and regular walking and strength training are two of the most accessible, effective ways to do that.' You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
15-05-2025
- Health
- Yahoo
Best recumbent exercise bikes in 2025: Comfortable, low-impact workouts at home
If you have back or joint pain, the idea of spending an hour, or even 30 minutes, on a bike might not sound the most comfortable. Luckily, there are more supportive options for getting your heart pumping. The best recumbent exercise bikes provide added support in the seat and back, allowing users to pedal along comfortably. Plus, many are packed with high-tech features, like large HD touchscreens and impressive sound systems, making getting those 30 to 60 minutes of cardio fly by. A recumbent bike has a unique look that's easy to identify. 'They are bikes that place the rider in a reclined position with back support,' says Devin Trachman, clinic director and physical therapist at Physical Therapy Central 'The seat on a recumbent bike is typically larger, like a chair with a supportive backrest.' While a bit bulkier than a standard stationary bike, this design is the key to the benefits of a recumbent one. 'This design provides support for the rider's back and reduces stress on the joints, especially the knees and hips,' says Sarah Pelc Graca, an NASM-certified personal trainer and owner of Strong with Sarah. Another added benefit? "[The design] allows your hands to be free to read or use your mobile device," says Philip Kessel, vice president of athletics and cycle instructor at the Bay Club Company. As with most pieces of workout equipment, a recumbent bike is an investment. Before spending your hard-earned cash — and lugging a very heavy box to your workout space — make sure to do your research to ensure you choose a bike that fits your exercise goals and health needs. To help you make this decision, Yahoo's editorial team tested several of the most popular options over the course of three months. We also consulted two personal trainers and a physical therapist for their insights into what to look for in an exercise bike. Here are our picks of the three best recumbent bikes in 2025. Recumbent bikes aren't cheap — or easy to return — so it's essential to find the right one for your needs. Here are the key factors to consider when selecting the best recumbent exercise bike: Fitness goals and riding preferences: Not all recumbent bikes are built the same. Some are designed for more intense workouts, while others cater to casual exercise or rehabilitation. If you enjoy high-energy workouts, look for a bike with streaming capabilities for instructor-led sessions or an app to guide your training. Resistance levels also play a key role — ensure the bike offers enough challenge to match your fitness level and goals. Physical limitations and health conditions: Recumbent bikes are generally considered safe for most users, but if you have specific health conditions or physical limitations, consult your doctor before making a purchase. These bikes can be particularly beneficial for individuals with joint issues or those recovering from injury due to their low-impact design. Type of bike: While most recumbent bikes are stationary and designed for indoor use, there are outdoor options available. Stationary models are often better suited for individuals with balance or mobility challenges, thanks to their sturdy construction and added stability features. Type of resistance: Resistance mechanisms differ among recumbent bikes. Magnetic resistance, the most common, uses magnets to adjust difficulty levels and offers a smooth and quiet ride. Alternatively, air resistance relies on a fan to increase resistance as you pedal harder, providing a more dynamic workout experience. Comfort features: Comfort is critical for longer workouts. Look for a bike with a well-padded seat and supportive backrest. Handlebars next to the seat can add stability, while features like water bottle holders and built-in fans enhance convenience. Be sure to check product details to confirm these extras are included if they're important to you. Connectivity and display: Recumbent bikes vary widely in terms of tech features. Some include HD touchscreens for streaming workouts, while others have simple LCD displays. Most models offer built-in workout programs, but higher-end options may allow you to access guided workouts through apps, either on the bike or on your own device. Budget and value: Determine what features you'll actually use to determine the best value. If streaming workouts or advanced tech features matter to you, investing in a pricier model may be worth it. However, even lower-priced bikes can provide a solid workout — just without as many bells and whistles. Available space and storage: Before purchasing, measure your intended workout area carefully. Leave enough space around the bike to get on and off comfortably and to pedal freely. If space is limited, consider a bike with wheels for easier maneuverability, though the bike's weight impacts how practical this is. The Yahoo editorial team conducted an in-depth analysis of the market's most popular recumbent bike models before narrowing down the selection for hands-on testing. Over three months, we rigorously tested several bikes, evaluating factors like ease of assembly, design, comfort, support, adjustability and smoothness of the ride. We also examined additional features, including streaming services, built-in workout programs, cup holders and phone trays, to assess each bike's overall value and convenience. Expert insights played a crucial role in the selection process. Two personal trainers and a physical therapist provided guidance on what to look for in a quality recumbent bike. Furthermore, this article's author, Korin Miller, is a health journalist and former competitive athlete with years of experience using and testing exercise bikes at home, bringing both expertise and personal perspective to the selection process. For more options, head on over to our list of the best workout bikes. Our in-house team put 15 stationary bikes to the test — see which ones came out on top. In addition to the four bikes that made our list, we also tested the SOLE R92 recumbent exercise bike. This gym-quality bike would make a solid choice for anyone who's willing to spend a little more for a sturdy recumbent bike that has features similar to what you might find at a commercial exercise facility. That said, at just shy of $1,300, it costs almost as much as the NordicTrack New 10 but doesn't have an integrated screen or streaming workout and entertainment options. And it has a lower weight capacity and similar built-in workout features as the Horizon Fitness 5.0R, which costs almost $700 less. However, it's worth noting that our tester really liked the built-in programs and the fact that the SOLE+ app is free and offers hundreds of workouts you can stream to your own tablet or phone. With the bike's built-in tablet holder (and a USB charging port to keep your device powered), it's easy to follow along with these routines. For anyone who wants streaming workouts but doesn't want the ongoing cost of a fitness subscription (like NordicTrack's iFit program), this may be the best choice. The advantages of using a recumbent bike go beyond comfort. 'People with back, neck, shoulder, hip and knee pain may prefer a recumbent bike to an upright bike for its benefits, including reclined positioning, leg placement that extends forward, supportive backrest and larger seat,' says Trachman. This ergonomic design reduces strain on the body, making it a great option for those with joint or mobility issues. Additionally, recumbent bikes require less pressure on the wrists and hands, making them more accessible for riders who might find upright bikes uncomfortable. Another perk? The seated position frees up your hands, allowing you to read, scroll through your device or even catch up on emails while getting your cardio in — ideal for multitaskers. Is a recumbent bike good for back pain? If you struggle with back pain, it's a good idea to consult with a doctor before purchasing a recumbent bike. However, these bikes are generally considered suitable. 'The ergonomic design of recumbent bikes offers excellent lumbar support, which can reduce strain on the lower back,' Graca notes. This supportive design makes them particularly beneficial for people with chronic lower back issues or those prone to back pain, providing a more comfortable and accessible way to stay active. Recumbent bikes focus on strengthening the lower body, engaging key muscles like the quadriceps, hamstrings, glutes and calves, according to Graca. 'This can lead to improved lower body strength and endurance over time,' she notes. But the benefits don't stop there. 'Pedaling movements originate from your core,' Kessel says, meaning your abs, obliques and hip flexors also get a workout. This full engagement makes recumbent bikes an excellent option for both building strength and enhancing endurance in a low-impact manner. The ideal console depends on your workout preferences. If you plan to watch TV or read while biking, a basic console that tracks key metrics like distance, calories burned and resistance levels might be all you need. For a more interactive experience, consider an HD console with the ability to stream workouts or connect to fitness apps. These features can make your sessions more engaging and motivating. Ultimately, think about how you'll use the bike and choose a console that aligns with your exercise goals and lifestyle. Philip Kessel, vice president of athletics and cycle instructor at the Bay Club Company Sarah Pelc Graca, a NASM-certified personal trainer and owner of Strong with Sarah Devin Trachman, clinic director and physical therapist at Physical Therapy Central Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Forbes
27-03-2025
- Health
- Forbes
Travel Tips For Exercising On The Plane
Exercising and staying fit while traveling, especially during long flights, can be challenging. However, with a little creativity and determination, it's possible to maintain your fitness routine even while confined to an airplane. Staying active during a flight offers more than just the physical benefits; it can also help alleviate the common discomforts of air travel, such as fatigue, stiff muscles, and swelling. Whether you're embarking on a cross-country flight or a long-haul international journey, incorporating simple exercises into your travel routine can help you arrive at your destination feeling energized and refreshed. Airplanes, with their limited space and constraints, might not seem like the ideal environment for physical activity, but there are several techniques that can help you stay active and promote circulation during the flight. 'Exercising on an airplane can help prevent stiffness, improve circulation, and reduce discomfort during long flights,' says Sarah Pelc Graca, a Certified Personal Trainer (CPT). Here are some tricks and simple movements Graca recommends for the plane. By making fitness a priority during your flight, you're not only boosting your physical health but also ensuring that you're in the best possible condition when you arrive at your destination. Whether you're heading to a business meeting, vacation, or family event, staying fit on the plane can help you start your trip off on the right foot. So next time you're in the air, don't forget to squeeze in a few stretches and moves—your body (and mind) will thank you for it!
