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8 best fitness trackers under ₹10000: Comprehensive guide

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8 best fitness trackers under ₹10000: Comprehensive guide

Introduction

Maintaining a fitness journal doesn’t have to be expensive. It might be challenging to choose the ideal fitness tracker in a world full of high-tech devices that fit both your budget and your exercise routine. We’ve sorted through the hundreds of alternatives in our extensive guide to offer you the best 8 fitness trackers under 10,000.

8 best fitness trackers under 10000: Reach your health objectives without going over budget with our affordable choices.

This carefully picked list includes something for everyone, regardless of your level of experience with fitness tracking—whether you’re a casual runner, a seasoned gym fan, or someone starting. These trackers provide a wide range of capabilities without sacrificing quality or price, thanks to their sophisticated features and stylish designs.

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We explore the world of fitness wearables in great detail, rating each tracker according to how well it records important parameters like heart rate, steps, calories burnt, and sleep patterns. To make sure you receive the most value for your money, we go above and beyond the essentials and investigate extra features like GPS tracking, water resistance, battery life, and smartphone connectivity.

Our professional study considers each device’s comfort, adaptability, and user experience. Whether you want a smartwatch with many functions or a simple band, we’ve selected a range of alternatives from well-known companies, each with unique qualities and advantages.

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We are also aware that financial limitations are a severe issue. For this reason, we have carefully chosen trackers that provide outstanding value without sacrificing functionality. These trackers show that high-quality, reasonably priced fitness tracking is possible without compromising on functionality or quality.

Come along as we explore the details of these ten eight fitness trackers under 10,000, giving you the knowledge and ability to choose a device that will support your fitness goals without breaking the bank through this article that assesses cost, performance, and features. Reach your health objectives without going over budget with these affordable choices.

Product Description

  1. Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial, 24/7 Heart Rate, Black/Black, One Size (S & L Bands Included)

With a stylish appearance, the Fitbit Inspire 2 Health & Fitness Tracker provides thorough wellness monitoring. A free one-year Premium trial is available, offering unmatched insights into your health journey. Accurate fitness metrics are guaranteed by its round-the-clock heart rate tracking, and everyone will find it pleasant to wear, thanks to its inclusion of both small and big bands.

The monochromatic black design radiates luxury and enhances its multipurpose qualities. This gadget counts many activities, such as steps, distance, and calories burned, and stimulates users with goal celebrations. The Inspire 2 seamlessly integrates into everyday life and promotes healthy behaviours, making it a vital tool for everyone who places a high value on their health and fitness.

 

Specifications of Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial

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  • Brand – Fitbit
  • Model Name – Inspire 2
  • Style – Modern
  • Colour – Black
  • Screen Size – 0.72 Inches

 

 

Pros

Cons

Comprehensive Health Tracking

Lack of Built-in GPS

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Sleek and Comfortable Design

The interface might feel basic to users seeking more advanced features

Free 1-Year Premium Trial

 

Long Battery Life

 

Water-resistant and Durable

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2. Amazfit Band 7 Activity Fitness Tracker, Always-on AMOLED Display, Alexa Built-in, Up to 18-Day Battery Life, 24H Heart Rate & SpO2 Monitoring, 5 ATM Water Resistant, 120 Sports Modes (Black)

The Amazfit Band 7, which combines state-of-the-art capabilities into a stylish appearance, is the height of fitness monitoring innovation. Its AMOLED display, which is constantly on, provides bright clarity and moves between tasks with ease. Convenience is increased with Alexa integration, which offers smooth voice assistance. It surpasses the competition with an impressive 18-day battery life. Accurate 24-hour heart rate and SpO2 tracking provide thorough health information. With its 5 ATM water resistance, it’s the perfect partner for working out in the water. With its 120 sports modes, it can adjust to any kind of workout. Its elegant black appearance goes well with any style. The Band 7 represents endurance, adaptability, and performance.

Specifications of Amazfit Band 7 Activity Fitness Tracker,

  • Brand – Amazfit
  • Model Name – Amazfit Band 7
  • Style – Modern
  • Colour – Black
  • Screen Size – 1.47 Inches

Pros

Cons

Impressive 18-day battery life

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It may have limited compatibility or support for third-party apps

Always-On AMOLED Display

The display might feel small for some users

Built-in Alexa functionality provides voice-controlled convenience

Reliance on Alexa for certain functions might pose challenges

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5 ATM water resistance ensures durability

 

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3. Huawei Band 7 Smartwatch Health and Fitness Tracker, Slim Bezel-Less Screen, 2-Week Battery Life, SpO2 Blood Oxygen & Heart Rate Monitor, Sleep Tracking, 96 Workout Modes, Graphite Black

The Huawei Band 7 Smartwatch merges style with functionality, boasting a sleek, bezel-less screen that enhances its aesthetic appeal. Its 2-week battery life ensures uninterrupted usage, complemented by SpO2 blood oxygen and heart rate monitoring for comprehensive health tracking. The device excels in sleep analysis, empowering users with insightful data. With an extensive range of 96 workout modes, it caters to diverse fitness routines. Its graphite black hue adds sophistication while the compact design ensures comfort while wearing it. This smartwatch doesn’t just offer fitness tracking; it’s a comprehensive health companion that merges cutting-edge technology with an elegant, user-friendly design.

Specifications of Huawei Band 7 Smartwatch Health and Fitness Tracker

  • Brand – Huawei
  • Model Name – Band 7
  • Style – Modern
  • Colour – Graphite Black
  • Screen Size – 1.47 Inches

Pros

Cons

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It boasts an impressive 96 workout modes

It might have limited compatibility or integration with certain third-party apps

Slim Bezel-Less Screen

the price might be relatively higher compared to some competitors

Has a graphite black color and a slim design

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Has a long 2-week Battery Life

 

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4. Fitbit Inspire 3 Health & Fitness Tracker (Midnight Zen/Black) with 6-Month Premium Membership

The Midnight Zen/Black Fitbit Inspire 3 Health & Fitness Tracker is a stylish and useful combination. With its sophisticated fitness tracking features, this stylish wearable tracks heart rate, steps, distance, and calories burned while providing individualised training recommendations. Its colourful touchscreen display makes navigating through data and alerts simple and easy. By providing access to a vast library of exercises, health insights, and sleep monitoring tools, the 6-month Premium Membership offers value. This tracker fits a variety of lifestyles thanks to its extended battery life and water resistance. The Fitbit Inspire 3 is a comprehensive companion that promotes healthy behaviours, ideal for both fitness lovers and those just beginning their wellness journey.

Specifications of Fitbit Inspire 3 Health & Fitness Tracker

  • Brand – Fitbit
  • Model Name – Fitbit Inspire 3
  • Style – Modern
  • Colour – Midnight Zen
  • Screen Size – 0.74 Inches

Pros

Cons

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Slim and stylish design

Some users report issues with the durability of the straps

The touchscreen display is user-friendly

It might not be suitable for extended exposure to water activities

Included 6-month Premium Membership

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Long Battery Life

 

B0B75RC9C3

5. SONATA GOLD Smart Band Wireless Sweatproof Fitness Band | Activity Tracker | Blood Pressure| Heart Rate Sensor | Step Tracking All Android Device & iOS Devices Smartbands

The SONATA GOLD Smart Band is a versatile fitness companion, seamlessly compatible with Android and iOS devices. Its sweatproof design ensures durability during workouts.

Packed with features like a heart rate sensor, step tracking, and blood pressure monitoring, it delivers comprehensive health insights.

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The sleek, wireless band offers real-time activity tracking, empowering users to monitor their fitness goals effortlessly. Its user-friendly interface and compatibility with multiple devices make it a convenient choice for health enthusiasts. With its array of functionalities and reliable performance, the SONATA GOLD Smart Band stands as a reliable partner in achieving a healthier lifestyle.

Specifications of SONATA GOLD Smart Band Wireless Sweatproof Fitness Band

  • Brand – SONATA GOLD
  • Model Name – SONATA GOLD
  • Style – Minimalist
  • Colour – Gold
  • Special Feature – Sleep Monitor, Calorie Tracker, Heart Rate Monitor
  • Screen Size – 0.96 Inches

Pros

Cons

Works seamlessly with both Android and iOS devices

It may not always provide pinpoint accuracy in certain health metrics

Designed to withstand sweat and endure rigorous workouts

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The battery life may vary and might require frequent charging

Intuitive interface and easy-to-navigate features

It might lack certain advanced features or integrations

Enables hassle-free connection

 
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6. OnePlus Nord Watch with 1.78 AMOLED Display, 60 Hz Refresh Rate, 105 Fitness Modes, 10 Days Battery, SPO2, Heart Rate, Stress Monitor, Women Health Tracker & Multiple Watch Face [Midnight Black]

The OnePlus Nord Watch in Midnight Black boasts a stunning 1.78-inch AMOLED display with a smooth 60 Hz refresh rate, delivering vibrant visuals and seamless interactions. With a focus on fitness, it offers 105 remarkable fitness modes, ensuring comprehensive workout tracking. The device prioritises health with SPO2 monitoring, heart rate tracking, and a stress monitor. Its Women Health Tracker caters to specific needs, enhancing its versatility. The watch ensures longevity with an impressive 10-day battery life, minimising interruptions. Customisation is at its core, offering a range of multiple watch faces to suit diverse styles. The OnePlus Nord Watch is a perfect blend of style, functionality, and health-focused features.

Specifications of OnePlus Nord Watch with 1.78 AMOLED Display

  • Brand – OnePlus
  • Model Name – OnePlus Nord Watch- Black
  • Style – Modern
  • Colour – Black
  • Screen Size – 1.78 Inches

Pros

Cons

Users can personalise their device.

Some users might desire a higher refresh rate for smoother interactions and visuals.

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Versatile Fitness Modes

The size and bulk of the watch might not suit users with smaller wrists.

Health-focused features like SPO2 monitoring and heart-rate tracking

 

Have a dedicated feature catering to women’s health needs

 
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7. AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch with Heart Rate Activity Tracker Waterproof Body, Calorie Counter, Blood Pressure OLED Touchscreen for Men/Women

Presenting the AJO Smart Watch New Generation, a state-of-the-art fitness band with Bluetooth capabilities that is revolutionising health monitoring. Precisely designed, it offers activity tracking, heart rate monitoring, and waterproof resilience. Its multipurpose design includes a blood pressure monitor, calorie counter, and user-friendly OLED touchscreen. Its stylish, ergonomic design, made for both men and women, guarantees comfort whether working out or wearing it every day. It allows for seamless data transfer and real-time alerts with cell phones. The AJO Smart Watch combines cutting-edge capabilities that provide customers with an unmatched smartwatch experience, whether they are fitness enthusiasts or looking for complete health monitoring.

Specifications of AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch

  • Brand – AJO
  • Model Name – AJO_ ID115 Plus Black 01
  • Style – Minimalist
  • Colour – Black
  • Screen Size – 1.33 Inches

Pros

Cons

Intuitive OLED Touchscreen

Functionality heavily relies on the accompanying app

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Gender-Inclusive Design

The customisation options for watch faces or personalisation might be limited

Seamlessly syncs with smartphones with bluetooth

 

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8. IP68 Fitness Tracker Blood Pressure Heat Rate Monitor Smart Watch Blood Oxygen Sleep Monitor Activity Tracker Pedometer Watch for Women Men Kids

This IP68 Fitness Tracker Smart Watch is an all-in-one health companion for individuals of all ages. With precision sensors, it monitors blood pressure, heart rate, blood oxygen levels, and sleep patterns. Its activity tracker and pedometer keep you motivated, tracking steps and workouts. Designed for versatility, it suits women, men, and kids, offering personalised fitness insights and encouraging a balanced lifestyle. Its durable, waterproof design (IP68) ensures uninterrupted wear during workouts or daily activities. The sleek, multifunctional display makes it easy to access data. This smartwatch isn’t just a timepiece; it’s a comprehensive wellness assistant that keeps pace with your active life.

 

Specifications of IP68 Fitness Tracker Blood Pressure Heat Rate Monitor Smart Watch

  • Brand – Yihou
  • Style – Fitness
  • Colour – Gray
  • Special Feature – blood pressure, heart rate, sleep monitor, pedometer, blood oxygen
  • Screen Size – 0.96 Inches

 

Pros

Cons

The smartwatch is versatile and suitable for the entire family

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The smartwatch may come with a higher price tag

With its IP68 rating, the smartwatch is not only resistant to dust but also waterproof

Frequent use of features may impact the battery life

Motivational Activity Tracking

 

Sleek Design and Multifunctional Display

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Three best features for you

Product

 Feature 1

 Feature 2

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 Feature 3

Fitbit Inspire 2 Health & Fitness Tracker with a Free 1-Year Premium Trial, 24/7 Heart Rate, Black/Black, One Size (S & L Bands Included)

Free 1-Year Premium Trial

24/7 Heart Rate Monitoring

 

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Interchangeable Small and Large Bands

 

Amazfit Band 7 Activity Fitness Tracker, Always-on AMOLED Display, Alexa Built-in, Up to 18-Day Battery Life, 24H Heart Rate & SpO2 Monitoring, 5 ATM Water Resistant, 120 Sports Modes (Black) Always-on AMOLED Display Alexa Built-in 120 Sports Modes
Huawei Band 7 Smartwatch Health and Fitness Tracker, Slim Bezel-Less Screen, 2-Week Battery Life, SpO2 Blood Oxygen & Heart Rate Monitor, Sleep Tracking, 96 Workout Modes, Graphite Black Slim Bezel-Less Screen 2-Week Battery Life SpO2 Blood Oxygen & Heart Rate Monitoring
Fitbit Inspire 3 Health & Fitness Tracker (Midnight Zen/Black) with 6-Month Premium Membership 6-Month Premium Membership Always-on wellness tracking Stress Management Score
SONATA GOLD Smart Band Wireless Sweatproof Fitness Band | Activity Tracker | Blood Pressure| Heart Rate Sensor | Step Tracking All Android Device & iOS Devices Smartbands Blood Pressure Monitoring Heart Rate Sensor Compatibility with Android and iOS Devices
OnePlus Nord Watch with 1.78 AMOLED Display, 60 Hz Refresh Rate, 105 Fitness Modes, 10 Days Battery, SPO2, Heart Rate, Stress Monitor, Women Health Tracker & Multiple Watch Face [Midnight Black] AMOLED Display with 60 Hz Refresh Rate 105 Fitness Modes SPO2, Heart Rate, Stress Monitoring, Women Health Tracker
AJO Smart Watch New Generation Bluetooth Smart Fitness Band Watch with Heart Rate Activity Tracker Waterproof Body, Calorie Counter, Blood Pressure OLED Touchscreen for Men/Women Heart Rate Activity Tracker Waterproof Body OLED Touchscreen
IP68 Fitness Tracker Blood Pressure Heat Rate Monitor Smart Watch Blood Oxygen Sleep Monitor Activity Tracker Pedometer Watch for Women Men Kids IP68 Waterproof Rating Blood Pressure Monitoring Sleep Monitoring and Pedometer

Best value for money product

The best value for money out of all the products on the list is the Fitbit Inspire 2 Health & Fitness Tracker. It offers a tempting mix of free one-year Premium trial and necessary fitness monitoring tools. Access to advanced insights and individualised recommendations that are usually provided at an extra fee is extended during this trial. Fitbit is a unique choice for long-term use because of its strong brand image, comprehensive package with both compact and big bands, and ongoing support. For those looking for dependable fitness monitoring with the bonus of expanded functionality via the Premium trial, the Inspire 2 is a notable purchase because of its well-balanced feature set and additional perks offered at an affordable price point. It offers a complete, cost-effective option for those who prioritise fitness tracking and customised assistance without sacrificing effectiveness.

Best overall product

Among the listed options, the Amazfit Band 7 Activity Fitness Tracker stands out as the best overall product. Its vast 120 sports modes, integrated Alexa, always-on AMOLED display, and impressive 18-day battery life all come together to provide a fantastic user experience. The adaptability of the AMOLED display is further enhanced by the integration of Alexa, ensuring clear visibility at all times. The wide range of sports modes accommodates a variety of exercise enthusiasts, and the long battery life reduces the need for regular recharging. Additionally, its five ATM water resistance increases durability and practicality for a range of uses. The Band 7 is an exceptional option for those looking for a dependable and multipurpose fitness tracker that performs well in a range of fitness activities and daily tasks because of its extensive features, which include health monitoring, integration with smart assistants, and extended battery life.

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How to find the best fitness trackers?

Prioritise your fitness objectives while looking for the finest fitness tracker.

  • Seek for features like heart rate monitoring, sleep tracking, or dedicated training modes that align with these objectives.
  • Verify the style and degree of comfort to be sure you’ll wear it often. Make sure the battery life fits your smartphone and takes into account your use patterns.
  • Verify measurement accuracy and take into account the brand’s reputation for continued upgrades and support.
  • Establish a spending limit and look at possibilities that fall within it, keeping in mind any additional features that would be useful.
  • Finally, study reviews and contrasts to get insight into actual user experiences.

You may choose the ideal fitness tracker for you by balancing these factors with your fitness requirements and way of life.

At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.

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Need help with that New Year’s resolution? Target has deals on exercise equipment

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Need help with that New Year’s resolution? Target has deals on exercise equipment

Looking to get fit for the New Year in the comforts of your own home?

Target has deals on step platforms, treadmills and a variety of other exercise and hydration workout essentials.

Get up to 40% off fitness equipment and up to 50% off select drinkwear.

A SuperFit Indoor Cycling Stationary Bike with Silent Belt Drive Adjustable Resistance is now $183.99 reg $329.99, save $146 (44% off).

A SuperFit Indoor Cycling Stationary Bike with Silent Belt Drive Adjustable Resistance is now $183.99 reg $329.99, save $146 (44% off).

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Buy Now

Protein shaker bottles have already sold out, but you can still save money when you purchase Camelbak water bottles, Takeya water bottles and more. Shop now. Offers end Jan. 11.

Get free shipping with a Circle 360 membership or on orders $35 or more. In addition, get free 90 day returns.

Check out a few prices:

Takeya 40oz Actives Insulated Stainless Steel Water Bottle with Spout Lid $19.99

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SuperFit Indoor Cycling Stationary Bike Silent Belt Drive Adjustable Resistance $183.99

SUGIFT Foldable Incline Decline Sit up Exercise Bench for Full Body Strength Training w/Leg Extension $119.99

Costway Kids Punching Bag Toy Set Adjustable Stand Boxing Glove Speed Ball with Pump Red/Pink $40.99

Invest in exercise equipment for home workouts to increase your fitness, promote weight loss, burn calories and more. You’ll also find punching bags for kids.

Find deals on more workout and hydration items:

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HolaHatha Compact Portable Aerobic Step Platform Workout Exercise Equipment $25.99

SuperFit Indoor Cycling Stationary Bike Silent Belt Drive Adjustable Resistance $183.99

SUGIFT Foldable Incline Decline Sit up Exercise Bench for Full Body Strength Training w/Leg Extension $119.99

Costway 1.0HP Folding Treadmill Electric Support Motorized Power Running Machine Trainer $247.99

Costway Kids Punching Bag Toy Set Adjustable Stand Boxing Glove Speed Ball with Pump Red/Pink $40.99

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BalanceFrom Adjustable Stepping Machine and Step Counter, Leg Workout Machine & Mini Stair Stepper with Resistance Bands, for Home Workouts, Black $44.99

Zak Designs 24 fl oz Stainless Steel Chug Water Bottle $9.99

Takeya 40oz Actives Insulated Stainless Steel Water Bottle with Spout Lid $19.99

CamelBak 20oz Eddy+ Vacuum Insulated Stainless Steel Water Bottle $24.99

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What is reformer pilates? And is it worth the cost?

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What is reformer pilates? And is it worth the cost?

Reformer pilates is steadily growing in popularity, with new studios opening regularly in major cities all over the world.

But what exactly is reformer pilates? And how does it compare with regular pilates and other types of exercise?

Classes aren’t cheap so let’s look at the potential benefits and drawbacks to help you decide if it’s right for you.

Pilates with special equipment

Pilates is a mode of exercise that focuses on core stability and flexibility, while also addressing muscular strength and endurance, balance and general fitness. At first glance, it might look a bit like yoga, with some more traditional weight training components thrown in.

Reformer pilates uses a piece of equipment called a “reformer”. This looks like a narrow bed that slides along a carriage, has straps to hold onto, and has adjustable springs that add resistance to movement. You perform pilates on the reformer to target specific muscle groups and movement patterns.

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The reformer was first designed to help people recover from injuries. However, it has now become common for general fitness and even sports performance.

Unlike normal pilates, also known as “mat pilates”, which only uses your body weight, the reformer adds resistance, meaning you can change the difficulty according to your current level of fitness.

This not only provides a way to overload your muscles, but can make the exercise session more aerobically demanding, which has been proposed to improve cardiovascular fitness.

Mat pilates uses your body weight.
Kampus Productions/Pexels

What are the benefits of reformer pilates?

Despite being around for decades, there is surprisingly little research looking at the benefits of reformer pilates. However, what we have seen so far suggests it has a similar effect to other modes of exercise.

Reformer pilates has been shown to help with weight loss, cause some small increases in muscle mass, and enhance cognitive function. All of these benefits are commonly seen when combining weight training and cardio into the same routine.

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Similarly, among older adults, it has been shown to improve strength, enhance flexibility and may even reduce the risk of falling.

From a rehabilitation perspective, there is some evidence indicating reformer pilates can improve shoulder health and function, reduce lower back pain and increase flexibility.

Finally, there is some evidence suggesting a single session of reformer pilates can improve two key markers of cardiovascular health, being flow-mediated dilation and pulse wave velocity, while also improving cholesterol and insulin levels. This suggests reformer pilates could lead to long-term improvements in heart and metabolic health, although more research is needed to confirm this.

Man pulls straps of reformer, with his physio looking on
Reformer pilates was first designed to help people recover from injuries.
Kampus Productions/Pexels

However, there are some key things to consider when discussing these benefits. Most of this research is quite exploratory and comes from a very small number of studies. So we do not know whether these findings will apply to everyone.

Very few studies compared reformer pilates to other types of exercise. Therefore, while it can improve most aspects of health and function, it’s unlikely reformer pilates provides the optimal mode of exercise for each individual component of physical fitness.

Traditional weight training, for example, will likely cause larger improvements in strength than reformer pilates. Similarly, stretching will probably make you more flexible. And running or cycling will make you fitter.

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However, if you want a type of exercise that gives you broad overall health benefits, it could be a good option.

What are the downsides of reformer pilates

Reformer pilates is not for everyone.

First and foremost, classes can be expensive compared to other fitness options. You need to be doing at least two to three sessions per week of any type of exercise to maximise the benefits. So even if you can find a class for A$20 or $30, paying for two or three classes a week (or buying a weekly or monthly subscription) is a significant outlay.

Second, it’s not as accessible as other exercise. Even if you can afford it, not every town or suburb has a reformer pilates studio.

Woman rolls up exercise mat
Cost and access are major barriers. Or you might get better results with specific modes of exercises.
Karolina Grabowska/Pexels

Third, the effectiveness of your workout is likely to be impacted by how competent your instructor is. There are a host of different pilates qualifications you can get in Australia, and some take much less time than others. With this in mind, it might be best to look for accredited pilates instructors, although this will further reduce the number of options you have available.

Finally, there is a learning curve. While you will get better over time, the exercise will likely be less effective during those first few weeks (or months) when you are getting used to the machine and the movements.

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Is it right for you?

Reformer pilates can be a great addition to your fitness routine, especially if you’re looking for a low-impact way to build strength and flexibility.

But if you have more specific goals, you might need a more specific mode of exercise. For example, if you need to get stronger to improve your ability to manage your daily life, then strength training is probably your best bet. Likewise, if your goal is to run a marathon, you will get more specific benefits from running.

The cost and availability of reformer pilates make it less accessible for some people. With this in mind, if you are after similar benefits at a lower price point, mat pilates might be a better option. Not only does it have evidence suggesting it can improve strength and fitness, but it is something you can do at home if you find a good resource (YouTube could be a good starting point here).

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Here Are 5 Tips To Keep Active Through the Winter

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Here Are 5 Tips To Keep Active Through the Winter

Snow and ice, illness, holiday travel and packed schedules are among the many reasons people struggle to stay fit in winter.

Damon Swift, associate professor of kinesiology at the University of Virginia’s School of Education and Human Development, studies the health impacts of exercise. He said consistency in exercise is important, and switching from an active to sedentary lifestyle for three months could cause you to lose benefits like cardiovascular fitness and muscle strength.

Fortunately, there’s a lot you can do to adapt your workout routine and stay healthy during the winter. Swift shared his best advice with UVA Today.

Think Beyond Weight 

To stay motivated, Swift recommends focusing on the many benefits of exercise. “I think sometimes the perception is, ‘If I’m not losing weight, I’m not improving my health,’” he said. “But it’s important to know there are benefits beyond weight control.”

Swift said exercise provides mental health benefits, which are especially important when sunlight is scarce. Research shows exercise can reduce the risk of depression and improve symptoms of depression. 

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Exercise also strengthens the immune system, an important benefit during cold and flu season.

Prepare for the Weather

Freezing temperatures, cold and ice can derail your exercise routine.

Swift said exercising in cold weather affects how the body responds to activity. “When you’re exercising in the cold, blood flow gets directed away from your extremities to protect the warmth at your core,” he said. “Your metabolic rate, or the amount of energy your body is using, also tends to be a little bit higher to try to regulate your body temperature.”

If you enjoy exercising outdoors, be sure to dress appropriately for the weather, wear breathable layers, a hat and gloves. Older adults or others at higher risk of injury should take extra precautions if there’s snow or ice on the ground.

Of course, exercise doesn’t have to be outdoors. If working out in the cold and snow isn’t appealing, consider switching to indoor activities like swimming or at-home workout videos.

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Find Small Ways To Be Active

Swift recommends finding creative ways to add more activity to your day. He recalled a study that focused on increasing people’s physical activity outside of formal training.

“We had participants who would call their adult children and just walk around their house and accumulate steps that way,” he said. 

Devices like step counters or activity monitors can help track all types of movement.

Adding more activity can be as simple as parking your car farther from the office or engaging in active play with your children. “Don’t just think about physical activity as being on a treadmill,” Swift said. “Are there places where physical activity can become a part of what you’re already doing?”

Make a Plan

For optimal health benefits, experts recommend 150 minutes of moderate or 75 minutes of vigorous physical activity per week for adults. But making a plan for when to exercise is key.

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“The people that tend to do the best in our research studies are the ones that exercise at the same time every single day because it becomes part of their regular routine,” he said. “If you can say, ‘OK, this is going to be my exercise time,’ and you protect that time, you’re probably better off than if you just hope that you’re going to get out there at some point.”

Swift advises to “never miss a Monday” when it comes to physical activity.

“Planning to get exercise in the earlier parts of the week will help you in case something happens toward the end of the week,” he said. 

Be Flexible

Swift acknowledges that even the best plan may go awry. The most important thing to remember is exercise is not all or nothing. Adding just a small amount of physical activity to your day is where you get the most bang for your buck, health-wise. 

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