ONE FIT WONDER

Rowing Machines For The Back

There are always different points of view when it comes to health and fitness right? So what do you believe when it comes to rowing machines?

Do they put pressure on your back and can they cause harm or are they good for your back in terms of strengthening it?

Let’s delve a little deeper.

Research shows that rowers have improved users posture as well as offered a reduction in back pain. Rowers exercise the rhomboids in the shoulders, trapezii in the upper back and the lats in the lower back. However, a weak core (abdominal muscles) can cause rowers to over compensate in the lower spine which can lead to lower back pain and problems.

One rowing session with the wrong technique could be all it takes to cause pain and damage so make sure you are educated and rower ready! Become an educated rower and understand your own body as well as its needs and limits.

Firstly, I would suggest it is about the individual user and what state their own body is in. Do you suffer with lower back pain for example? Are you strong in the core? Do you have Sciatica? (FYI – rowing can actually strengthen muscles around the sciatic nerve helping to reduce pain levels).

Secondly, when it comes to a rower you need to know how to use one. Are you pulling correctly in an uprighted position for example? Or are you slouching and slumping your shoulders and putting pressure on your back?

It’s like anything – if used correctly it can work for you. We are all unique and are all built differently so understanding it from your own bodies perspective is key.

It comes down to education.

Your own education. You know your own body and you have to listen to it (especially when it speaks directly to you). Ifsomething is painful for example, then this would obviously mean that it is not right for you or you are not using the machine correctly perhaps.

Or maybe it is just not for you at that moment in your life. Looking into other machinery that can be used initially to gain more core strength for example then coming back to the rower when more strength has been acquired. Listen and learn.

Two vital points here.

Gym inductions can be very insightful. Instructors will show you how to use equipment so that you understand the machines. They will even “test drive” them with you and help guide your body when using the equipment. It is a very useful way of understanding, not only the machinery, but also how your body copes with that particular machine.

Personally, I have found rowers very useful for myself as I lacked core and upper body strength. For me, it was about pulling right back with my arms so the t-bar came all the way to my chest (sitting straight not slouched) to get the results I was wanting from the rower.

I concentrated on the areas I wanted to work on and therefore did not put too much pressure on my (slightly weaker at the time) back. Hooray!

Velocity is key here also. The speed and direction needs to be understood by the user. What speed is best for you? In what direction are you pulling back? In a straight line? Up and over?

I have always found it useful to fully understand what is too much for my own body. I can put my body through its paces and know what my limit is (I guess similar to those of you who drink alcohol – you know your limits).

On a rower I think it is key to pace yourself.

Perhaps not going too hard initially and easing your body into the rower itself (almost developing and building trust with the rower if you like). You need to develop a great rapport with any kind of machinery where your body is being tested and pushed. For me, it was a matter of ‘slowly does it’! Win win!

How often? And for how long?

How often will come into the equation here. How many times a week is right (and safe) for you? It is advised three times a week for a beginner, allowing a rest day between each session to give your muscles chance to recover.

If your body is particularly sore after a session then more rest days would be suggested. Again, you know your own body and you must listen to it.

For how long?

Now, this will be different depending on what you are wanting to get out of using the rower. Are you trying to lose weight for example? If so, then setting longer time frame goals is key.

Recommendations come in around 15 minutes per session, but again for weight loss this would perhaps need looking into for longer sessions as roughly rowing 15 minutes a day will mean burning around 150-300 calories (depending on the intensity levels).

Essentially, using any equipment where your body is being put through its paces is all about the individual. What feels right for you? What are you trying to achieve? Does it feel uncomfortable? Is it helping you?

Is it causing pain? It is an ongoing process and results take time. Give it a whirl and see if the rower is for you! Happy rowing!

As a runner, you will already be well aware of the importance of training properly. It is this that will keep your fitness and stamina at the required level and also allow you to progress if you are a beginner. Many people think that in order to train properly, they need to run outside. However, there are alternative options which are far more convenient.

Your best option is to buy an exercise machine for home use. By doing this, you can make sure that you are able to train on a daily basis without the weather playing a role in your training regime. One of the best machines for training is the cross trainer. If you have yet to look into these machines, then you will definitely be interested to learn about the benefits of cross training for runners.

There are actually a huge amount of benefits that are worth considering. Please read on below to find out more information about the ways in which you can use a cross trainer to help you train for your running activities.

Cross Training allows you to Mimic Running Perfectly

The issue that you will find with the majority of the workout machines that you will encounter is that whilst they allow you to get a good cardio workout, it is very hard to mimic the movement of running properly.

Aside from the treadmill, there are very few machines which will allow you to do this. The cross trainer, however, allows you to mimic the movement of running perfectly so you can make sure that your training sessions will actually be beneficial for you.

It allows you to vary the Incline

As a runner, it is guaranteed that you are going to be running both uphill and downhill on a regular basis. This can be quite taxing and if you are not used to it then you might find it difficult to perfect your technique so that you can avoid accidents and injuries.

One of the best benefits of cross training for runners is that you are able to vary the incline on the machine both up and downhill so you can perfect your technique. This will improve both your skill level and stamina as a competitive runner.

Adjustable Resistance allows you to Build Stamina

In order to be able to build your skills as a runner, you need to make sure that your stamina is as high as it can be. There are a few ways to do this and obviously regular training is going to play a big part.

The great thing about a cross trainer is that it allows you to adjust the resistance level through the flywheel so that you can gradually build your stamina. This will definitely pay off and you will find that your overall fitness and strength is improved too.

You Can Take Advantage of Built In Running Programs

One of the biggest benefits of cross training for runners is that you are able to take advantage of built in programs which have been specifically designed with runners in mind. These programs will give you an

There are so many different types of exercise machines that are available for use in the home gym these days; your options really are endless. It wasn’t that long ago that the home gym would simply consist of a treadmill and an exercise bike or a rowing machine. Today, however, the cross trainer is king.

This machine works via a flywheel which controls the resistance of the machine. It allows users to mimic the actions of walking, climbing and running. If you are new to fitness and you have yet to experience one of these machines, then it is very likely that you are still unaware of all of the benefits of a cross trainer.  Please read on below to find out more information.

Perfect for Everyone – One of the things that makes cross training so beneficial is the fact that it is suitable for everyone regardless of their age, mobility or fitness level. Cross trainers are so versatile in the ways that they can be used that you can even benefit from them if you are starting from scratch with poor fitness levels. You can also benefit from them just as much if you are very fit and workout regularly.

Fantastic for Weight Loss – Another one of the big benefits of a cross trainer is that they are the perfect machine for losing weight. Not many people will be aware of this fact, but you are actually able to burn more calories in 30 minutes on a cross trainer compared to 30 minutes on a treadmill. As well as this, you are able to work all of your muscles at the same time so you get the added benefit of losing weight from all of your problem areas.

Not Hard on Joints – If you are overweight, unfit, or have an existing problem then you might find that exercising can be quite taxing on your joints. The problem with this is that you are more likely to pick up an injury during your workouts which is going to set you back significantly with your fitness journey. The cross trainer is renowned for not being hard on your joints, making it the perfect workout machine for those who already struggle with joint problems or those who are more susceptible to injury because of a lack of fitness.

Customisable Workouts – When it comes to cross trainer benefits, one of the biggest is that you are able to fully customise your workout. You can not only make use of built in programs, but you can also create your own workouts by adjusting the resistance and incline of your machine. The good thing about this is that you are able to keep your training interesting but more importantly, you are able to really push yourself.

These are just a few examples of the many benefits of a cross trainer, there are plenty of others. Now, let’s take a look at some of the scenarios in which a cross trainer would be the perfect machine to use.

Those Trying to Lose Weight

If you have tried to lose weight before, then you will already know that it can be quite a difficult and frustrating process. It is important to find the right balance between diet and exercise if you want your weight loss program to be effective.

For a lot of people, the problem lies in the way that they are exercising. They may be not exercising enough, or they might be using the wrong type of machine. Because the cross trainer works the whole body at the same time and burns more calories than a treadmill, it really is the best fitness machine for weight loss.

Competitive Runners

If you are a competitive runner, or you would like to become one, then it is crucial that you train on a regular basis. Many people will opt for the treadmill to help them boost their stamina and keep their fitness at a required level.

The treadmill certainly offers a good cardio workout, but it doesn’t really help you train for running competitively. The cross trainer, however, is the perfect machine for training as a runner. You are able to not only adjust the resistance level to push yourself, but you can also adjust the incline to practice running up and downhill.

Those Recovering from Injury

If you have sustained an injury then it is likely that your fitness is going to decrease as a result. Many people will make the mistake of getting straight back into keeping fit but the problem with this is that you are likely to set back your recovery time.

Because cross trainers are so easy on the joints so they are the perfect machine for slowly rebuilding your fitness levels without having to worry about sustaining any further injuries or setting your recovery back. You can slowly increase the intensity of your workout until you are back to peak fitness levels.

The cross trainer really is the perfect workout machine for home use. It is suitable for everyone, incredibly versatile and has a multitude of benefits for you to take advantage of no matter what your goals are. For the home gym, the cross trainer is essential.

The Elliptical Cross Trainer – The Perfect Addition to the Home Gym

Creating a home gym can be quite a difficult process, mainly due to the sheer variety that you will find in gym equipment these days. There are so many different types of workout machines that you can buy and each of them offers different benefits.

The one machine that is versatile enough to meet the needs of everyone is the cross trainer. The elliptical cross trainer allows you to mimic walking, running and climbing at different levels of intensity and different inclines. It is the perfect machine for those who want to lose weight, those who are particularly unfit, or even those with peak fitness levels.

Choosing an elliptical cross trainer for your home is a little tricky because there are so many different models available. This is why we have tried and tested some of the best cross trainers on the market right now so that we could review them for you. Please read on below for our top three picks.

3. JTX Tri-Fit – Our Top Pick

JTX have been around for quite some time now and they have built themselves a solid customer base who has been very satisfied with their products. Whilst we were sure that this cross trainer would perform well; the Tri-Fit actually exceeded our expectations. Take a look below for our JTX fitness cross trainer review.

Features:

17kg Flywheel – 16 Levels of Silent Magnetic Resistance – 19 Workout Programs – Customisable Workout Program – 150Kg Max User Weight – Electromagnetic Resistance & Incline Control – Bluetooth

Pros:

Plenty of built in workout programs.

16 levels of SMR for varying workout intensity.

Customisable workout program for maximising results.

Powerful 17kg flywheel.

Cons:

The frame is heavy.

It is a little more expensive.

The Review

Upon assembly, the one thing that we did notice is that the cross trainer frame is a little on the heavy side. This may be problematic for some people, but it actually has its plus points as well. For one, when we had fully assembled the cross trainer we immediately noticed how sturdy the frame feels. The frame of the JTX Tri-Fit actually comes with a lifetime warranty so you can rest assured that it is very well made.

The machine has a 17kg flywheel which makes it powerful enough for those of all fitness levels. This, combined with the adjustable stride length, makes this cross trainer perfect. It has a maximum user weight of 150kg which is more than sufficient and makes it suitable for most people.

The handlebars of the JTX Tri-Fit are very comfortable to hold. The LCD screen is large enough to see all of the features clearly and operating the machine itself is no trouble at all. Now that we have talked about the design, let’s talk about using the cross trainer to workout.

The first thing that is definitely worth pointing out is how quiet this cross trainer actually is. The silent magnetic resistance certainly works well. As well as this, there is no movement from the frame itself because of how sturdy it is. It doesn’t wobble or struggle during use.

The 19 built in programs of this cross trainer are fantastic and allow the user to really vary the intensity and style of their workout. It is an incredibly versatile machine. As well as this, there is the added bonus of a customisable workout program which is perfect for those who want to really push themselves.

There are several extra features with this cross trainer that make it stand out. The main one that we liked was the built in Bluetooth function which allows you to pair your cross trainer with the iConsolethe app. This is perfect for those who want to keep a close eye on their fitness progress.

Overall, the JTX Tri-Fit is a fantastic, versatile machine that is suitable for everyone, regardless of fitness level, age, or anything else. This is why it is our number one on this list.

2. Nordic Track Elliptical Cross Trainer E7.2

Nordic Track is another well-known fitness brand. They have a reputation for manufacturing mid-range to high-end fitness machines that are well designed and versatile. Having tested some of their fitness products before, we were fairly sure that this cross trainer would meet our expectations and we weren’t disappointed. Please read on for our Nordic Track Elliptical review for the E7.2.

Features:

9kg Flywheel – 20 Levels of Digital Resistance – 20 Built in Programs – 150kg Max User Weight – Adjustable Incline – Built in Speakers

Pros:

10 performance programs and 10 weight loss programs.

Adjustable resistance allows you to vary your workout intensity.

Built in speakers allow you to listen to music while you train.

Cons:

The flywheel could be a little more powerful.

It is still on the expensive side.

The Review

The first thing that we immediately noticed during the assembly process of this elliptical cross trainer is how lightweight it feels. We were initially concerned that this would affect the sturdiness of the cross trainer itself, but fortunately this wasn’t the case.

The assembly process was actually really simple and we had the machine up and running within an hour. The handlebars are very comfortable and the Nordic cross trainer also has an adjustable stride length as well as a maximum user weight of 150kg so it is suitable for people of all heights and weights.

The LCD screen is clear and bright enough to see very clearly and operating the different settings is very easy thanks to the sensitive buttons which can be found alongside the screen. The one niggle that we did have with this cross trainer is that the flywheel at only 9kg could be a little more powerful.

However, what this machine lacks in power it certainly makes up for in other ways. For example, there are 20 built in programs; 10 for performance and 10 for weight loss so there is something for everyone. As well as this, there are 20 levels of digital resistance so varying the intensity of your workout is very easy.

This machine is a little noisier than our top pick, but not so much so that it would be distracting or cause any problems for people around you. There are a couple of extra features that we really like with this cross trainer.

The main feature that really impressed us was the built in speakers which allow you to connect your iPod or any other MP3 device, including your phone. This allows you to listen to music as you workout. We were really impressed with the sound quality of the speakers. There is no distortion and it masks any noise that the cross trainer makes.

There are also other features such as access to the iFit database of workouts which can be programmed into the cross trainer with compatible devices. Overall, this is a really impressive mid-range cross trainer.

3. Charles Bentley Fitness Elliptical Cross Trainer

Charles Bentley is not as well-known as a fitness brand as the previous two on our list, but they do have a good reputation for manufacturing affordable fitness equipment. We hadn’t actually heard much about the brand before, so we were curious to see what this machine had to offer. Read on below for our Charles Bentley Cross Trainer review.

Features:

4kg Flywheel – 8 Levels of Magnetic Resistance – 100kg Max User Weight – Adjustable Incline

Pros:

It is an affordable cross trainer.

It has a very lightweight frame.

The adjustable incline offers some variety.

Cons:

It is a fairly basic model so wouldn’t be suitable for professionals or fitness fanatics.

The flywheel isn’t very powerful.

There aren’t any built in programs.

The Review

There are a few things that we should definitely point out before we get into the review. First of all, this is a budget model so you shouldn’t expect anything too fancy. It is also important to remember that at only 4kg, the flywheel isn’t going to offer much power. Aside from this, the Charles Bentley Fitness Elliptical is a fantastic low-end cross trainer.

First of all, the assembly was incredibly simple. At only 28kg, the frame is very lightweight in comparison to the others on our list. This does make it feel a little less sturdy than some of the others, but again, this is a budget model and this should be kept in mind.

It doesn’t benefit from a large LCD screen like the others, but there is a small screen which will show your time and other things. In terms of resistance, this machine only offers 8 levels of magnetic resistance, but if you are a complete beginner then this is all you are really going to need until your fitness progresses significantly.

In terms of noise, there is a fair amount of noise that comes with using this machine. It certainly isn’t silent. However, it isn’t loud enough to cause any problems either. The 4kg flywheel certainly doesn’t offer much in the way of power, but as we have already mentioned, it is a budget model and it does what it needs to do.

Although there are no fancy extra features to note, this is a very good cross trainer for those who want something inexpensive that does the job. We definitely recommend it as a low end model.

Hopefully, now you have a better idea of the right elliptical cross trainer for you. There is something for each price range on this list, so there should be something that is suitable for you no matter what your needs are.

When it comes to thinking about home gym ideas, there are so many different options. Two of the most popular at the moment are the cross trainer and the exercise bike. The exercise bike has been around for a while longer than the cross trainer and the familiarity is what draws a lot of people to it for the home gym.

Although the exercise bike does have its benefits, one question that pops up fairly frequently is whether to choose the cross trainer instead of the exercise bike for their home gym. In order to answer this question, it is important to figure out which one is better. To do this, it is important to look at the pros and cons of each machine to make a decision.

To help you decide on the best option for you, please read on below to find out more about the pros and cons of the exercise bike and the cross trainer.

The Cross Trainer

A cross trainer looks like a cross between an exercise bike and a stepping machine. These machines are powered by a flywheel and allow the user to mimic the movements of walking, running, climbing and more. Generally they have adjustable resistance levels and built in programs which allow you to really push your fitness.

If you have yet to use one of these machines at home or at the gym, then you are probably not aware of the many cross trainer benefits. Read on below to find out more.

Suitable for All Fitness Types – The best thing about cross trainers is that they are suitable for all fitness types. Whether you are a complete beginner with poor fitness or a fitness fanatic who works out on a daily basis, you can benefit from using a cross trainer. The versatility of these machines allows you to work at your own pace and really build your fitness.

Not Harsh on the Joints – One of the problems that you will find with a lot of workout machines is the fact that some of them can be very harsh on the joints, particularly the treadmill. If you have arthritis or any other joint condition then you are going to find it difficult to use these types of machines. The great thing about the cross trainer is that it is not harsh on the joints in the slightest so it is perfect for those with joint conditions.

They Are Incredibly Versatile – If you go for a mid-range to high-end cross trainer then it is likely that it will come with a number of programs which allow you to mimic different movements such as walking, running and even climbing. The versatility of these programs allows you to keep your training regime interesting and really push your body to its limits.

They Work Every Muscle Group – Another issue that you might face with certain types of work out machines is that they will only work specific areas of the body such as the back and shoulders or the legs. The cross trainer is different because it works all of your muscle groups in one work out from the gluteus maximus to the shoulders and everything in between. Different programs will allow you to focus more on specific areas.

They Can Be Customised for a Better Work Out – Another of the great cross trainer benefits is that you are able to add different things to the machine to intensify your work out and target specific muscles, if you have bought a fairly high-end machine. For example, some cross trainers have fittings that will allow you to add something like a resistance band to work your back and shoulders more.

They are More Effective than a Treadmill – Finally, there is the fact that a cross trainer is actually more effective than a treadmill, when it comes to burning calories. With a 30 minute work out on a cross trainer you are able to burn more calories than you would with a 30 minute workout on a treadmill, so if you are aiming to lose weight then a cross trainer is the machine that you need.

As you can see, there are a lot of benefits that come with using a cross trainer. Now let’s take a look at the exercise bike to see what benefits it has to offer.

The Exercise Bike

As we mentioned earlier, the exercise bike has been around for decades and along with the treadmill it is one of the most popular types of exercise machines. Whilst they do have their benefits, the cross trainer is generally a better option, but let’s take a look at what the exercise bike has to offer as it may still be a better option for you.

They Are Great for Toning the Legs – When it comes to toning, there aren’t that many machines which allow you to get a cardio work out whilst toning at the same time, but the exercise bike is one of them. Because of the adjustable resistance levels, you are able to tone your legs as you get a good cardio workout.

Good for Those with Low Fitness – One of the exercise bike benefits that might interest you is that they are particularly good for those with lower fitness levels. They are fairly low impact and the adjustable resistance levels allow you to start right at the bottom and gradually improve your fitness.

They Are Especially Safe – One of the things that you will find with a lot of people is that they are put off using certain fitness machines because they worry about their safety. This is especially true of machines like the treadmill where injuries are easy to pick up. One of the good things about the exercise bike is that it is a fairly low risk machine. If you are worried about your safety then this is one machine that should definitely be considered.

Compact – Another of the cross trainer benefits that is certainly worth keeping in mind is that these machines are generally quite compact. So, if you are low on space in your home gym then it is definitely worth considering the exercise bike as your next purchase.

As you can see, there certainly are some benefits of the exercise bike. However, overall, the cross trainer is the winner here and has to be the best option for the home gym because of its versatility, suitability for everyone and the fact that it works the whole body. If you are looking for home gym ideas then you should absolutely consider purchasing a cross trainer.

The Most Optimal Cross Trainer Regime For Beginners

If we want to get a quick keep fit programme suitable for beginners but also something of a regime that only impacts your toning of your physique or assists with weight loss and not your busy schedule or social life what are the options? Is choosing a Cross Trainer and suitable work out plan the way to go?

Easy does it New year’s resolution 101 is always to get fit and yes, we are lazy so it has to be easy and less impact on our bodies which are already under strain from modern life, if not a bit wider around the middle! So it has to be simple and not just physically but mentally, too much moving to the left and then to the right and then up in the air, it’s too much direction to follow at the end of the day or the start of the next. However with a Cross Trainer why be as mundane as to motion forward when a work out could be to track backwards on your chosen machine.

Insult to injury We all need clear instructions on what to do and perhaps these days we enjoy knowing the end result. We used to know that following Jane Fonda or Mr Motivator would get us to lose some weight but now we are informed about the actual benefits – Does  your bingo wings needs toning or do you want a flat bikini worthy tummy? We also need to know how to warm up and cool down to avoid cramping and putting ourselves off any further heart pumping activity. No pain no gain is a myth with a Cross Trainer.

Beginning, middle and end So there has to be the most suitable, most practical and most popular work out regime to get us started with our chosen discipline to keep fit. So where to start, what are the options and what is your end goal? Could a Cross Trainer be the answer?

Tools of the trade You could invest in a Cross Trainer or borrow the use of the gym’s best equipment and you will need to plan the use of the apparatus but also the demands and needs of your body. You need to be suitably nourished to be able to use your Cross Trainer well and need to pay attention to cues that your body needs to rest. Commitment is an end goal, hurting yourself is not. Injury will put you off and permanent damage will definitely be end of the game.

Get with the program You could have professional help / advice from a guide or follow a plan via apps or YouTube. Whatever you do signing up to use a Cross Trainer and create a regime will definitely be a brilliant body bonus. The modern Cross Trainer can be the most technical advancement in your keep fit kit, connecting it to tech devices and monitoring your progress.

Run before you can walk The use of a Cross Trainer and its varying setting and its various benefits is the most natural way to have the feel of the body’s most natural actions such as walking as well as running but without the joints having to meet the jarring of trainers on concrete as you dash about in the open. The apparatus gives you the support you wouldn’t normally have. Sometimes there are little quirks in using the cross trainer mainly the difference in running almost on what might seem like a slipstream of nothing as you motion the cross trainer at your selected pace. It won’t be the same as a jog in the park but that could be a bonus too.

Mix it up This isn’t necessary advice to do more but to throw out the regimental structure to your work out and change up the times, steps and order from the previous week. Boredom will be the explosive end to the time you have invested in your Cross Trainer equipment and also your chosen routine.

Head, shoulder, knees and toned Simply put we need to know how many steps or miles on what day, alternate days with time off from your keep fit or mixing it up by doing another task or increasing your mileage for maximum impact. All this for week one and then roll it onto week two and then back to week one again but remember the regime should be easy for a beginner but also on your physical self.

Let not suffer your knees, ankles and feet but let the benefits show on a toned and sleeker body you wished for at the end of the year just gone.

Alternate your regime and not repeat You could have a series of WOD’s (work outs of the day) and have a great series of work outs allocated to a day. Monday could be a different beat to your chosen WOD on Wednesday and then a casual WOD for a Friday. End your week at your peak performance; be proud you have succeeded as beginner who now has a great appreciation for finding the most optimal Cross Trainer regime (and maybe brag a bit on the weekend).