Fitness
Bespoke – And Bite-Sized – Workouts Can Revolutionise Your Exercise Routine
Most of us are familiar with habit stacking – the practice of adding a new habit with an old one, the theory being that in combining the two it will help you stick to your goals. It seems that there is a similar trend emerging in our approach to working out, in which we’re fitness stacking to build our ideal exercise routines. If, like me, the thought of a 40-minute long HIIT or cardio session convinces you to disregard it before you have even started, then the idea of snacking on shorter exercises one after the other might be for you too.
My newly curated formula of 20 minutes of at-home rowing, bolted on with a 10-minute stretch and 10 minutes of mindfulness, has helped me to get back on track with a workout that motivates in the same time frame. Part of my newfound motivation is the luxury of being able to tap into digital fitness wherever I am, facilitating this new way of stacking my workouts together, depending on what I want to do or what my time allows.
Apple, whose Fitness+ platform has seen huge growth in this style of exercise, with mix-and-match workouts, has developed its short, time-sensitive class offering off the back of the demand for this type of training. The platform’s tech allows users to create a custom plan. “This is about fitness for everyone and making it fun. It’s always been our mission statement,” explains Jay Blahnik, Apple’s vice president of fitness technologies. Guest Fitness+ trainer Joe Wicks, AKA The Body Coach – our very own modern-day Mr Motivator, who kept the nation moving during the pandemic thanks to his at-home YouTube workouts – now advocates for the curated workout that suits our needs today. “Action leads to motivation and a 10 to 15-minute boost of exercise is the sweet spot. Digital fitness is enabling this – you can put 10 minutes of exercise together without effort.”
The personal trainer who regularly puts me through my paces, Luke Worthington, agrees that stacking is conducive to a great workout routine. “A well-balanced health and fitness regime should look to address all five measurable pillars of wellness: strength, cardiovascular fitness, mobility, body composition and emotional wellbeing. At first glance, trying to do all of this potentially from a standing start might make you feel overwhelmed. Creating routines in the first place is the hard part – the trick is to start to add small things bit by bit. Fitness stacking takes advantage of the routine we already have and simply adds to it, without creating extra demand to your motivation.” Fitness stacking has been born out of our appetite for streaming workout classes and signing up to fitness apps. When you have a variety of different exercises in one place, you no longer need to go out of your way to find a new studio or discipline, it’s all in the palm of your hand.
Bryony Deery, founder of Pilates by Bryony, a digital platform that offers a streaming library of more than 400 classes, has also seen a shift in how people are consuming their workouts. “We have noticed more people have created at-home workout stations so they can dip in and out of movement throughout the day, and our classes are designed to be stackable and to work for and with you. One of our most popular classes is a five-minute core workout, which people add onto their Pilates practice, or the 20-minute core and bum-focused class. People use the app to fit around their needs.” The evidence all stacks up.
Fitness
Amazon Prime Day: From treadmills to tents, get hundreds off these fitness and outdoor items
Get the exercise you need, or just relax outside with these Amazon finds. (iStock )
Have you been meaning to get into shape, but don’t have the right equipment? Well, Amazon Prime Day is one of the best days of the year to take the leap and buy all your fitness and outdoor necessities.
Our list of Amazon’s top fitness and outdoor essentials has everything you need to turn your home into a gym, workout outside or just relax in the great outdoors. From treadmills to tents to workout clothes, there’s something on this list for every fitness or outdoor enthusiast.
Get these items shipped to your door in 24 hours if you’re an Amazon Prime member. You can join or start a 30-day free trial to start your shopping today.
Exercise
Camping
Outdoor clothing
Outdoor furniture
Original price: $189.98
Add a treadmill under your desk for an at-work workout. (Amazon)
Working out while you work helps you stay more alert and keeps you healthy. The compact UREVO walking pad is small enough to fit under most standing desks and has a 242 lb. weight limit.
Original price: $109.99
A stair stepper works out your legs and ab muscles. (Amazon )
Using the Sunny Health & Fitness stair stepper is an easy, effective way to get in your daily steps. This stepping machine comes with handlebars for easy balance and a more vigorous workout.
Original price: $799.99
Bike ride while you watch your favorite shows. (Amazon )
When you want a whole-body workout, a Sunny Health & Fitness bike is a strong option. It has an impressive 300 lb. weight limit, a spot to hold your devices and a handy app so you can track your fitness progress.
Original price: $39.98
Get a yoga mat that fits your personality. (Amazon )
Is your preferred workout a yoga class? If so, it may be time to upgrade your yoga mat. A Gaiam yoga mat comes in a large variety of patterns and colors, and the mats are reversible. They’re durable and thick for continued use no matter how many times a week you practice at home or with a class.
Original price: $349
Track your fitness journey with Oura. (Amazon )
An Oura Ring is the ultimate fitness tracker that’s easy to wear. Made from real metals like silver and gold, the ring tracks your sleep, activity, stress, heart rate and more.
Original price: $159.95
Track your steps, sleep and more with a Fitbit. (Amazon )
If you prefer a more affordable watch for tracking your fitness journey, a Fitbit is the classic fitness tracker. The newest Fitbit model lets you easily connect to your music apps, Google maps and your health tracker apps.
Original price: $24.99
When you’re dehydrated, Liquid IV helps get you the vitamins you need. (Amazon )
After exercising, you’re often dehydrated and in need of electrolytes. Liguid IVs are packed with vitamins and electrolytes. Just pour a pack into your water bottle and get the nutrients you need. They come in delicious flavors, like lemon lime, strawberry lemonade and even firecracker popsicle.
Original price $109.99
Make setting up your tent easy. (Amazon )
If you’re tired of spending forever unrolling and detangling your old tent, grab a two-person pop-up tent. You just unfold the tent, and it pops open with ease.
Original price $26.77
Light up your entire campsite with this little flashlight. (Amazon )
Sometimes your flashlight on your phone isn’t powerful enough to get you through the night while you’re camping, so grab a NEBO rechargeable flashlight. It has a six-hour run time and can run off batteries or charge.
Original price $757.33
Take camping up a level with this luxurious tent. (Amazon )
An inflatable camping tent is ideal for glamping or as an Airbnb. Made from durable canvas material, this tent is big enough for a whole family. You can get an inflatable tent for nearly $300 off during Prime Day.
Original price $279
This is a simple, lightweight tent. (Amazon )
A MARMOT three-person tent is a simple, affordable yet durable option for the casual camper. It’s lightweight enough to work as a backpacking tent and is easy to set up.
Original price: $40
Get a pair of waterproof shorts for all your outdoor activities. (Amazon )
A pair of Huk’s fishing shorts are obviously great for fishing, but their sweat and water-wicking capabilities make them ideal for hiking, camping and day-to-day wear. You can choose from over a dozen colors and sizes up to 3XL.
Original price: $45
Relax in style with a comfortable pair of shorts. (Amazon )
Your new favorite shorts will be these Columbia women’s shorts. They’re soft and flowy, making them a good choice for hot summer weather. They’re great for casual wear and working out, plus they come in plenty of fun colors.
Original price: $28.99
Workout or relax in these comfortable workout sets. (Amazon )
Stay comfortable, cool and flexible in a Nova Active workout set, complete with high-rise leggings and a sports bra. You can choose from nine different unique colors.
Original price: $48
Protect yourself from the sun and stay cool. (Amazon)
Do you struggle with protecting yourself from the sun during the hot, humid days of summer? A Bahama shirt from Columbia can help. It has built-in UV protection and is made from an airy material for ultimate cooling.
Original price: $120
These zip pants are perfect for all kinds of outdoor adventures. (Amazon )
When you buy a pair of MARMOT zip pants, you get a comfortable pair of pants you can wear to the gym, go hiking in or just lounge around the house in. They’re designed to stay dry, even in bad weather, and they’re made from environmentally friendly materials.
Original price: $75
Look stylish and get the support you need. (Amazon)
A classic pair of Adidas hoops sneakers helps when you’re out on the court or just walking around town. They’re a mid-length shoe that comes in many different colors.
Original price: $341
Get some extra flare with a rocking Adirondack chair. (Amazon )
The only way to make an Adirondack chair more comfortable is to turn it into a rocking chair. These Adirondack rocking chairs come in a handful of colors and are made from a durable material, although they’re designed to still look like they’re made of wood.
Original price: $119.99
This bistro set is sturdy and decorative. (Amazon )
Anyone looking for a simple, two-seater table set will love this simple bistro set. With the set, you get two chairs and a table, all made from durable, sturdy materials, and they fold up easily when you need to store the set away.
Original price: $199.99
Amazon has an affordable four-piece patio set. (Amazon )
Want an area your entire family can sit in? This DWVO four-piece patio set comes with two chairs and a small loveseat, with an outdoor coffee table included. These sets are a simple but affordable answer to outdoor furniture.
Original price: $954.50
Get a comfortable, luxurious loveseat. (Amazon )
Fully relax outside by moving a luxury (but waterproof) couch out there. The outdoor patio loveseat from Signature Design by Ashley Clare is truly luxurious, made from beautiful eucalyptus wood. It’s the perfect loveseat for any outdoor patio style.
Amazon Prime Day 2024 kicked off yesterday but it’s still running strong all day, Wednesday, July 17 (while supplies last!). While the price cuts across all the e-tailer’s categories are impressive to say the least, it’s the health and fitness deals that have caught our attention, specifically home fitness equipment. Among the savings on all things fitness, we found up to 85% off home fitness equipment. So, if you’ve been waiting for a sign to restart your at-home fitness routine or upgrade your personal gym, now is the time.
SHOP PRIME DAY DEALS
We’re seeing incredible discounts on top-rated walking pads, rowing machines, adjustable dumbbells—even fitness-tracking Apple Watches are slashing their prices. So whether you’re a cardio person or a heavy lifter, there’s a home fitness equipment deal for you to shop on Amazon right now. Below, we’ve rounded up all the best Prime Day home fitness deals in the category, but keep in mind that prices are constantly in flux, so you’ll want to add these sales to your cart A.S.A.P.—we have a feeling they won’t last for long.
Samup 25/55lbs Pair Adjustable Dumbbell Set, Fast Adjust Dumbbell Weight for Exercises Pair Dumbbells for Men and Women in Home Gym Workout Equipment, Dumbbell with Tray Suitable for Full Body
Now 20% Off
Sperax Sperax Walking pad with Incline,Portable Treadmill,Automatic remote lift slope,4 in 1 Incline Walking pad,Under Desk Treadmill for Home Office with Remote Control,2.5HP 320lbs Weight Capacity
Sunny Health & Fitness Sunny Health & Fitness Fully Assembled Magnetic Under Desk Elliptical Peddler SF-E3872 + Home Gym Foam Floor Protector Mat
Now 36% Off
Apple Apple Watch SE (2023) GPS 40mm Starlight Aluminum Case with Starlight Sport Band – S/M
Now 32% Off
Merach Merach Rowing Machine, Magnetic Rower Machine for Home, 16 Levels of Quiet Resistance, Dual Slide Rail with Max 350lb Weight Capacity, App Compatible with LCD Monitor, Q1S
Now 40% Off
JumpSport JumpSport 370 PRO | Professional Fitness Trampoline | Experts Choice | Quiet & Safe Bounce | Stable Non-Tipping Arched Legs | Adjustable Tension Bungees | Top Rated for Quality and Durability
Now 10% Off
Fit Simplify Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
Now 69% Off
ATIVAFIT ATIVAFIT Exercise Bike Foldable Fitness Indoor Cycling Bike Magnetic 3 in 1 Upright Recumbent Exercise Bike with Resistance Bands Home Workout (Grey)
Now 36% Off
The Hensley BalanceFrom GoYoga All-Purpose 1/2-Inch Extra Thick High Density Anti-Tear Exercise Yoga Mat with Carrying Strap (Black)
Now 60% Off
Orinar Orinar Weight Bench Press, Strength Training Adjustable Workout Benches for Full Body, Gym Benches for Incline Decline Exercise
Now 41% Off
Niceday Niceday Elliptical Machine, Cross Trainer with Hyper-Quiet Magnetic Driving System, 16 Resistance Levels, 400LB Weight Limit
Now 38% Off
Marcy Marcy HKB-015 Hammertone Kettle Bell, 15 lb,Black
Now 33% Off
Is Amazon Prime a good time to buy home fitness equipment?
Yes! During Prime Day, Amazon is offering savings up to 92% off top-rated and reviewer favorite home fitness equipment, making it an excellent time to purchase. Just be sure to hurry, because Amazon Prime Day only lasts until the end of the day.
Shop more amazing Amazon Prime Day deals
Charlotte Lewis is the Senior Commerce Editor at Prevention. After a decade of working in Hollywood writers’ rooms and contributing pop culture writing to ETOnline, Bustle, TVGuide, and CBS, she underwent bariatric surgery and changed her focus to health and wellness. Previously, Charlotte was the Sexual Health & Wellness Writer for Refinery 29. There, she wrote and edited shopping content about new wellness trends, beauty launches, and sex-positive products. She currently lives in Brooklyn with her girlfriend—and the love of her life, her senior dog, Rory. All three can typically be found perusing the Fort Green farmer’s market for fresh produce or curling up on the couch to watch Survivor.
WEDNESDAY, July 17, 2024 (HealthDay News) — Exercise near bedtime won’t necessarily wreck a person’s sleep, a new study says.
Intense exercise is typically discouraged as bedtime approaches, since such activity can disturb sleep by increasing body temperature and heart rate, researchers said.
But short resistance exercise “activity breaks” at regular intervals can actually improve a person’s sleep, compared to winding down on a couch, researchers reported in the journal BMJ Open Sport & Exercise Medicine.
Simple, three-minute “activity breaks” involving chair squats, calf raises and standing knee raises with straight leg hip extensions added nearly an extra half-hour to a person’s sleep, when performed at 30-minute intervals in the four hours before sleep, results show.
“These results add to a growing body of evidence that indicates evening exercise does not disrupt sleep quality, despite current sleep recommendations to the contrary,” concluded the research team led by Jennifer Gale, a doctoral candidate and sedentary behavior researcher with the University of Otago in New Zealand.
For the study, researchers recruited 30 people ages 18 to 40. All participants said they typically have more than five hours of sedentary time at work and two more hours in the evening.
Each of the participants completed two different sessions in a controlled laboratory experiment, separated by a minimum of six days.
In one session, they remained seated in the four hours prior to sleep. In the other, they performed 3 minutes of simple resistance exercises every half-hour.
Results show that the activity breaks led to an additional 27 minutes of sleep, on average, for the participants.
The resistance exercises also didn’t cause any more sleep disturbances or awakenings than when people simply sat around before bedtime, researchers noted.
“Regularly interrupting prolonged sitting with short bouts of activity breaks is a promising intervention that may improve cardiometabolic health through multiple mechanisms,” researchers said in a journal news release.
Researchers speculated that these short bursts of resistance exercise could improve sleep by gently boosting metabolism and lowering blood sugar levels.
“Adults accrue the longest periods of sedentary time and consume almost half their daily energy intake during the evening, added to which insulin sensitivity is lower at this time,” the researchers noted.
The resistance exercises used in the study are simple to do, don’t require any equipment and can be done while watching TV, researchers noted. This means they could easily become part of an average person’s bedtime routine.
More information
The Sleep Foundation has tips for improving sleep.
SOURCE: BMJ, news release, July 16, 2024
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