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Schwinn AD6 Airdyne Exercise Bike Review – SI Showcase

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Schwinn AD6 Airdyne Exercise Bike Review – SI Showcase

The merchandise featured on this article have been independently reviewed. If you purchase one thing by the retail hyperlinks on this web page, we could earn fee for free of charge to you, the reader. The Sports activities Illustrated editorial workforce is just not concerned within the creation of this content material. Be taught extra right here.

Key Options:

  • $599
  • Whole-body train bike with movable arm handlebars
  • Infinite resistance supplied by quiet, frictionless, high-strength ABS plastic fan
  • Thick-padded snug seat
  • Console with clear readouts of exercise metric
  • Appropriate with coronary heart charge telemetry

The Schwinn Airdyne AD6 Train Bike makes use of a quiet, frictionless fan to supply an infinite quantity of resistance with no discrete ranges. This enables for max adjustability and in the end can assist a particularly troublesome exercise. Not like most traditional stationary bikes, the AD6 has movable handlebars, enabling customers to get pleasure from a full-body exercise.

On this article, now we have put collectively a complete overview of the Schwinn Airdyne AD6 Bike, protecting all the pieces from the essential product specs to the professionals and cons of the Airdyne AD6, shopping for concerns and person opinions.


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Schwinn AD6 Airdyne Specs

  • Dimensions: 49.7 inches lengthy x 25.7 inches broad x 50.9 inches excessive
  • Most Person Weight Capability: 300 kilos
  • Resistance Sort: Air/wind resistance offering infinite resistance ranges
  • Energy Necessities: 2 AA batteries, not included
  • Show Sort: LCD non-color display screen
  • Console: LCD display screen that shows exercise metrics resembling time, energy, distance, watts and coronary heart charge
  • Programming: Countdown packages for time, distance, energy burned and interval clocks
  • Assembled Product Weight: 112 kilos
  • Footprint: 49.7 inches lengthy x 25.7 inches broad
  • Additional Options: Coronary heart charge telemetry, transport wheels, quiet belt drive mechanism, built-in water bottle holder, thick padded seat
  • Guarantee: 10-year body guarantee, two-year mechanical guarantee, one-year electrical guarantee and six-month labor guarantee

Who the Schwinn Airdyne AD6 Bike Is Finest For

schwinn airdyne ad6

The Schwinn AD6 Train Bike is right for anybody trying to get a total-body, low-impact cardio exercise with most adjustability when it comes to the diploma of resistance supplied by the bike.

Many individuals flip to biking as a type of cardio train as a result of it’s joint pleasant and low impression. Nevertheless, as a result of common biking solely entails the decrease physique muscular tissues, the Schwinn AD6 bike generally is a nice cardio machine for individuals who need to have a full-body exercise, or the flexibility to work simply your decrease physique or simply your higher physique.

You wouldn’t have to make use of the arm handlebars whereas pedaling, and you’ll merely sit on the seat and pump your arms backwards and forwards if you do not need to train your legs. There are even little pegs to relaxation your ft on should you solely need to work your higher physique.

This flexibility could be useful for individuals who have an harm and want to change their health routine throughout rehab.

Though you possibly can definitely do steady-state cardio exercises on a wind-resistance bike, they’re notably efficient for high-intensity interval coaching and shorter sprints as a result of the sooner you pedal, the upper the resistance.

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The sort of bike is especially common as CrossFit tools as a result of it lends itself so properly to HIIT exercises.

Moreover, it is a nice train bike for folks inquisitive about coronary heart charge coaching. As a result of the bike is supplied with coronary heart charge monitoring telemetry, you possibly can see your pulse your entire time that you simply work out, enabling you to regulate your effort degree as wanted to remain inside sure goal coronary heart charge zones.

The Schwinn Airdyne AD6 is acceptable for newcomers and superior athletes alike since you are in full management of the quantity of resistance supplied based mostly on how vigorously you pedal the bike.

Because of this, the Schwinn AD6 Train Bike may also be an awesome funding for households who’ve customers of various health ranges. Somewhat than needing to purchase a number of items of health tools to your residence fitness center that cater to completely different capacity ranges, the only bike can accommodate any health degree.

One good factor concerning the Schwinn Airdyne bike is that it solely requires two AA batteries to make use of the console. The bike doesn’t must be plugged in, as is the case with any bike that makes use of magnetic resistance and most conventional upright stationary bikes or recumbent bikes.

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This makes it an awesome choice for somebody who doesn’t have prepared entry to an outlet, doesn’t need to enhance their electrical energy invoice or ceaselessly experiences energy outages once they would possibly need to be figuring out.


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Who the Schwinn AD6 Train Bike is Not Finest For

In some ways, the Schwinn AD6 Train Bike could be thought-about an “old fashioned” train bike in that it lacks an built-in pill with streamable exercises and interactive coaching seen with the most recent sensible bikes, so if you’re motivated by group health lessons or following instructor-led exercises, the Schwinn AD6 Train Bike gained’t be the most effective train bike for you.

Though you possibly can definitely subscribe to the Peloton Digital app, iFit app, BODI app or different health app with dwell or on demand biking exercise, will probably be troublesome to copy the identical work out in your Airdyne as a result of there aren’t any discrete ranges of resistance and additionally, you will be working your arms, so the exercise is inherently completely different.

Moreover, indoor biking bike exercises, resembling these for the Peloton bike, typically contain climbing up out of the saddle and standing on the pedals. This isn’t advisable on an Airdyne.

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Due to this fact, the Schwinn AD6 Train Bike is just not a great match should you’re trying to do such a common indoor biking bike exercise.

The Schwinn AD6 Airdyne Upright Bike has a most weight capability of 300 kilos, so it isn’t applicable for folks with a bigger physique measurement.

It is also designed to accommodate riders between 5 ft and 6 ft tall, though some quantity of latitude on both finish exists, relying in your explicit proportions.

For instance, petite riders who’re shorter than 5 ft tall however have lengthy legs would possibly nonetheless be capable of experience the bike when the seat is on the lowest degree. Customers who’re taller than six ft however have comparatively brief legs for his or her top may nonetheless be snug on the bike when the seat submit is on the highest setting.

One draw back of the Schwinn AD6 Airdyne is that the bike seat doesn’t have fore/aft adjustment, which implies which you could’t transfer the seat horizontally backwards and forwards in direction of the handlebars. This may be problematic for petite customers who’ve a brief attain, and may really feel a bit of too upright and cramped for tall customers.

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Schwinn AD6 Airdyne Execs

  • Glorious guarantee
  • Helps coronary heart charge monitoring
  • Console readouts embrace helpful exercise stats
  • Quiet, frictionless, high-strength fan supplies limitless resistance
  • Can present total-body exercise or can simply transfer arms or legs individually
  • Low upkeep

Schwinn AD6 Airdyne Cons

  • LCD display screen could be laborious to learn in darkish or dimly-lit rooms
  • Lack of sturdy exercise packages and no capacity to stream exercises
  • No fore/aft bike seat adjustment

Utilizing the Schwinn AD6 Train Bike

schwinn airdyne ad62

Performance

Fan bikes, additionally known as air bikes, just like the Airdyne AD6 are so named as a result of the resistance is created by rotating blades (that appear like a fan) hooked up to the bike’s flywheel. If you pedal, this advanced of the flywheel and hooked up fan blades spins. The sooner you pedal, the extra resistance you’ll face as a result of the blades are creating extra drag.

This may really feel fairly completely different than most traditional train bikes and indoor biking bikes, which often use a magnetic resistance system. With magnetic resistance, two magnets that abut the flywheel of the bike are incrementally positioned nearer to or additional away from the flywheel, modifying the quantity of resistance supplied. This resistance is chosen by the person by completely different digital ranges.

For instance, on degree one, the magnets could be distant from the flywheel, offering little resistance to transferring the wheel. When the exerciser chooses the next resistance degree, the magnets transfer a sure distance nearer in direction of the flywheel, offering extra resistance.

Though magnetic resistance methods could be efficient, the first disadvantage is that there are discrete ranges to select from, and a most ceiling which may nonetheless be too simple for stronger riders.

Think about the case of a daily stationary bike with eight ranges of resistance. A newbie would possibly battle to pedal in opposition to the resistance of even degree one. As that particular person will get stronger, the soar in issue between ranges could make it laborious to dial into the precise quantity of resistance desired, that means that degree two is perhaps a bit of too simple however degree three is just too troublesome. This may be irritating and may gradual health progress. Moreover, athletic, match people will not be appropriately challenged by even the best degree of resistance.

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In distinction, when utilizing a motorbike with air resistance or wind resistance generated by a fan, there may be an infinite quantity of potential resistance. The sooner and tougher you pedal, the extra resistance you’ll really feel.

Moreover, the degrees of resistance are steady in that you simply don’t have to pick “degree two“ or “degree three“ after which have a selected soar in issue between these ranges. Somewhat, you possibly can reasonable the quantity of resistance in essentially the most minute means by adjusting your velocity.

One other good thing about the Schwinn AD6 Airdyne Upright Bike in comparison with common stationary bikes, spin bikes or recumbent train bikes is that there are pivoting handlebars to be able to concurrently work your higher physique along with your legs.

Biking is a good low-impact train, nevertheless it actually solely targets the muscular tissues of the decrease physique such because the glutes, hamstrings, quads and calves. Including the movable handlebars on the AD6 Airdyne fan bike converts what is generally only a lower-body train right into a total-body exercise. This may enhance the metabolic value of the exercise, growing your coronary heart charge and calorie burn whereas additionally strengthening the core, shoulders, arms, chest and upper-back muscular tissues.

As a result of your arms transfer in a reciprocal sample as you pedal, you’ll have interaction your core muscular tissues and problem your stability and stability rather more successfully than on regular stationary bikes.

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Though the Schwinn Airdyne bike doesn’t include a coronary heart charge monitor, it does assist telemetry coronary heart charge monitoring with your individual chest strap coronary heart charge monitor.

To reap the benefits of the center charge monitoring, you might want to use a appropriate chest strap coronary heart charge monitor, which could be any that comprises a Polar-compatible 4.5kHz-5.5kHz chest strap transmitter.

Your coronary heart charge throughout train shall be displayed on the console, which may also help you gauge the depth of your exercise and enable you to higher obtain particular health objectives.

Program Choices

There should not many preloaded exercise packages on this bike. It is because you might be controlling all the pieces concerning the velocity and resistance on the bike your self as you pedal, so the bike can’t management something.

With that mentioned, there are just a few easy packages however they’re principally simply other ways to depend down how for much longer you have to be driving the bike to satisfy your particular health objectives.

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There are three buildings for interval exercises: 20 seconds on with 10 seconds relaxation (a conventional Tabata construction), 30 seconds on with 90 seconds relaxation after which a customized interval program that permits you to designate the “on“ and “off“ intervals.

There’s additionally a time goal program the place you merely enter the variety of minutes you plan to work out.

The energy burned exercise program capabilities equally; you enter the goal variety of energy you want to burn and the bike retains monitor of your remaining vitality expenditure as you begin burning energy.

There’s a distance exercise program that’s one other countdown model exercise. Earlier than you begin, you enter what number of miles you want to experience, and you then watch the miles tick down as you’re employed out.

Lastly, there may be simply an open experience, steady-state exercise program the place you simply go as lengthy and laborious as you prefer to.

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Console Show Readings

In comparison with some higher-end sensible bikes, the console on the Schwinn AD6 Airdyne Train Bike is considerably low tech in that it’s not a elaborate, built-in pill that helps streaming exercises or different media.

Somewhat, it’s only a black and white, high-contrast LCD show. Nevertheless, whereas primary, the LCD console does show helpful exercise metrics together with your cadence (rpm, or what number of pedal strokes or revolutions you might be finishing per minute), whole exercise time, velocity, distance, watts, energy burned and your pulse if you’re utilizing a appropriate coronary heart charge monitor.

Watts is a measure of your biking energy, and it’s a key metric that’s usually lacking from cheap train bikes. Significantly as a result of the Schwinn AD6 Airdyne Upright Train Bike doesn’t have discrete ranges, it may be troublesome to check one exercise to the subsequent from daily as a result of you possibly can’t merely choose the identical degree after which attempt to preserve a sure cadence or velocity. Nevertheless, by having your energy displayed in watts, you possibly can match or progressively enhance your workload over time by guaranteeing you might be producing extra watts.

On a fan bike, the sooner and tougher you pedal, the extra resistance the bike will present and the upper the ability you’ll generate. Due to this fact, as you get fitter and stronger doing exercises in your bike, you must see a rise within the watts.

There’s additionally a RevMeter RPM gauge, which may also help encourage you to choose up your velocity throughout high-intensity interval coaching (HIIT exercises).

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What’s nice concerning the console is which you could view all the exercise metrics on the display screen on the identical time. The price range Airdyne AD2 bike solely shows one exercise stat at a time, so it’s important to watch the display screen because it rotates by every metric to search out those you might be most inquisitive about as they reappear within the cycle.

Although the LCD show is designed to be a excessive distinction, some customers be aware that it’s laborious to learn at midnight.

Options

The Airdyne AD6 has a quiet, perimeter-weighted frictionless fan that gives a really clean experience and infinite ranges of resistance managed solely by your pedaling velocity and energy. There’s a single stage belt drive mechanism that gives environment friendly energy switch and may be very low upkeep.

The self-balancing pedals have built-in foot straps to be able to reap the benefits of participating your whole muscular tissues throughout the pedal stroke, not simply on the down stroke. This supplies higher movement management and in addition makes for a smoother pedal stroke.

The Schwinn AD6 Airdyne Train bike has different little comfort options resembling a built-in studying rack, an built-in water bottle holder and a windscreen.

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As talked about, there may be additionally a particular RevMeter rpm gauge on the high of the console that tells you precisely how briskly you might be peddling your legs, which generally is a nice motivator throughout sprints and laborious intervals.

Meeting

Meeting of the AD6 is pretty easy. All it’s important to do out-of-the-box is connect the ground stabilizers, the handlebars, the seat and console. Reviewers say that it may possibly simply be carried out by one individual, though working with a companion makes it simpler to connect the stabilizers and the bike itself is fairly heavy, so it won’t be liftable out of the field by your self.

There are handy transport wheels to maneuver the bike round as soon as it’s assembled.

Most patrons can totally assemble this train bike in beneath an hour and comment that the instructions are clear and simple to observe.


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Buyer Evaluations

The Schwinn AD6 Airdyne Train Bike has largely optimistic buyer opinions. On the Schwinn web site, the AD6 fan bike has 102 opinions with an general ranking of 4.3 stars and 87 % of shoppers saying they might suggest the product.

The AD6 Airdyne bike has an general ranking of 4.6 stars on Amazon with over 3,300 opinions.

Most reviewers recognize the flexibility to work out the upper- and lower-body concurrently, or relaxation one whereas simply specializing in the opposite. For instance, one Amazon person overview says, “One of the best characteristic for me is the flexibility to train arms and/or legs, in distinction to older train bikes which solely labored out the decrease physique. I really train my decrease physique on the treadmill, after which use simply the handlebars of this unit for higher physique. There’s a good place to relaxation your ft should you simply need to work your arms.”

Others be aware how sturdy and quiet it’s, with one Amazon buyer writing: “It’s so SOLID, an excellent really feel. Even should you by no means use the peak adjusters, this factor won’t ever vibrate or rattle and is totally noiseless apart from transferring air within the fan.”

When there are high quality management points, Schwinn buyer Service tends to be fairly responsive and fast to switch lacking or damaged components. Though some buyer opinions of the Schwinn AD6 Airdyne Upright Bike have certainly talked about lacking or damaged components proper out of the field or inside only a few makes use of, it does appear that the customer support workforce readily rectifies the issue. Nevertheless, if you’re shopping for a model new stationary bike, it may be fairly irritating to come across points proper off the bat, after which have to attend for alternative items to reach.

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Different buyer opinions have talked about clicking noises that develop both proper off the bat or inside a number of months of use. Normally, the technical workforce has been capable of ship alternative components or information the client to a workable resolution, however once more that is one thing to be conscious of, as a number of buyer opinions have complained concerning the bike clicking or wobbling.

With that mentioned, most of those high quality management points appear to be from third-party websites, resembling Amazon or Finest Purchase, so it is perhaps that buying from the producer instantly can circumvent a few of these points.

Guarantee and Return Coverage

Schwinn is a good model of train tools that’s owned by the identical firm as Bowflex health tools. Typically, shopping for Schwinn or Bowflex train tools is an effective funding as a result of the merchandise are recognized to be properly designed and of high-quality building.

Moreover, the Schwinn AD6 Airdyne Upright Train Bike has a improbable guarantee, notably for the value level and when contemplating the warranties for different common train bikes.

The usual guarantee that comes with the bike on the level of buy features a 10-year body guarantee, two-year mechanical guarantee, one-year electrical guarantee and a six-month labor guarantee. If you purchase the bike instantly from Schwinn, you may as well go for a five-year Schwinn Safety Plan for $99, which extends the included components and labor protection to 5 years.

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If you buy the bike from a third-party retailer resembling Amazon or Finest Purchase, you would possibly be capable of get further buy safety or prolonged guarantee protection, however it’ll rely upon the retailer.

Schwinn AD6 Airdyne Train Bike FAQs

What is the distinction between the Airdyne Professional and AD6?

The Airdyne Professional is a premium mannequin of the Airdyne bike that has largely been changed by the Schwinn Airdyne AD7 mannequin. Each the Schwinn Airdyne AD7 mannequin and AD6 are each train bikes designed for residence fitness center use, however the Schwinn Airdyne AD7 and Airdyne Professional are premium fashions.

Owing to the upper price ticket, these bikes have further options over the AD6. For instance, the Airdyne Professional has a bigger console with a tachometer (a needle that reveals how briskly you’re going), 9 built-in exercise packages, longer arm handlebars and a extra strong and durable really feel.

For extra info, try our overview of Schwinn’s train bike line. 

What yr did the Schwinn Airdyne AD6 come out?

The primary Schwinn Airdyne bike debuted in 1978. The Airdyne AD6 was launched in 2017.

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Are you able to modify the stress on a Schwinn Airdyne AD6?

The quantity of resistance on any fan bike, such because the Schwinn Airdyne AD6, depends on how briskly and laborious you pedal. You can not modify the stress with any type of knob or button.

How correct is the Airdyne AD6 calorie counter?

The Airdyne AD6 bike determines the energy you burn based mostly on the load you enter and the watts you produce. The calorie counter shall be extra correct should you use a appropriate coronary heart charge monitor, as it will assist the calorie algorithm decide your depth degree.

Is the Schwinn Airdyne AD6 good for seniors?

The Schwinn Airdyne AD6 is nice for match seniors who’ve good stability and who need to do a total-body low-impact exercise. Nevertheless, it may be tougher to coordinate your legs and arms and the seat is much less secure than a recumbent train bike that additionally has again assist. Due to this fact, the Airdyne AD6 won’t be good for seniors with poor stability or in poor conditioning.

Is the Schwinn airdyne AD6 a great exercise?

Relying on how briskly and laborious you pedal, you may get an awesome total-body exercise on the Schwinn Airdyne AD6. The flexibility to maneuver your higher physique and decrease physique concurrently permits you to work extra muscular tissues, burn extra energy and enhance your coronary heart charge extra considerably than with a daily train bike.

Closing Ideas

Relying on the place you purchase the Schwinn AD6 Airdyne bike, you possibly can usually discover offers that land your whole buy worth beneath $700, although the present worth on the producer’s web site is $800. Even at full worth, this train bike is a good worth for residence train, given the standard of building, the truth that you get a total-body exercise and the infinite ranges of resistance afforded by the wind resistance system. Plus, should you purchase a appropriate chest strap coronary heart charge monitor, you possibly can actually elevate the effectiveness of your exercise program that can assist you meet your health objectives.

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Costs are correct and gadgets in inventory as of publish time.

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Fitness

Brett is the only bloke in his aqua aerobics class and says more men should give it a go

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Brett is the only bloke in his aqua aerobics class and says more men should give it a go

At 6 feet 2 inches tall, retired sheriff court officer Brett Rogers isn’t the sort to get intimidated easily.  

Not even, it would seem, when he’s thrown into a situation which, for many, would be out of one’s comfort zone. 

The 70-year-old is the only bloke in his aqua aerobics class, and he’s proud to admit he never felt fazed by that.

In fact, Mr Rogers was so impressed by how quickly the water-based exercise was able to relieve his arthritic pain, he started converting others. 

Wednesday morning aqua aerobics classes in Renmark are a hit with locals.(ABC News: Amelia Walters)
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After persuading his wife Susan to join him, the happy couple now attend aqua classes three days a week and say it’s the best way to keep fit during retirement.

“I get significant relief from it because I can exercise without pain,” Mr Rogers said.

“I make sure it is the worst-kept secret,” he joked.

Mr and Mrs Rogers are among 200,000 Australians who partake in weekly aqua aerobics and hydrotherapy classes.

Data released by the Australian Sports Commission shows water-based activities were the most popular forms of exercise in 2023 for those aged over 50.

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Regional boom

Sarah James, an aqua aerobics instructor at the Alan Coulter Recreation Centre in Renmark, South Australia, said she had seen a significant spike in participants attending since she first began teaching. 

A young woman with brown hair wearing a blue/orange shirt stands next in front of a fitness poster with a woman exercising

Sarah James says aqua aerobics has boomed in SA’s Riverland.(ABC News: Elyse Armanini)

“When I first started, we barely had anyone coming in, but now we have 20 sometimes even 30 people in the pool at any given time,” she said. 

The Alan Coulter Recreation Centre offers aqua aerobics classes four days a week, and class attendance is always near maximum capacity. 

Ms James said Riverland locals passed on feedback that they would love more classs.

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“The demand is definitely there,” she said.

“It would be nice to open up a lot more classes as we would see so many more people coming through the doors.”

Metro areas also take the plunge

It’s not just Riverland locals diving into aqua aerobics.

According to Royal Life Saving Australia, 78 per cent of aquatic facilities and swim schools across Australia offer water aerobics classes. 

Woman smiling at camera wears a blue polo shirt and stands to the left of an aqua aerobics class taking place.

Melissa Janisch says before COVID-19, group fitness class attendance was lower, at 50 per cent.(ABC News: Marco Catalano)
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The SA Aquatic and Leisure Centre’s health and wellness director Melissa Janisch said pre-COVID-19 they were looking at 7,000 to 8,000 people attending group fitness classes every month.

Now they have 14,000 people attending a month.

“In summer our classes are at 98 per cent attendance and in winter they are at 85 per cent,” Ms Janisch said.

“If we could, we would put more on!” 

Woman with grey hair in ponytail stands to the left of a swimming pool holding up two foam dumbells.

Dawn Ross encourages anyone struggling with pain to attend aqua aerobics classes. (ABC News: Marco Catalano)
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Adelaide aqua aerobics class instructor Dawn Ross has also seen a noticeable class attendance increase, with a change in gender and age participation.

“It’s starting to extend to younger people, normally we associate aqua aerobics with 50- to 85-year-olds, but now I have people who are 30 coming along,” Ms Ross said.

“More men are also starting to come.

“So it’s good that it is starting to be recognised by more diverse age demographics and genders.”

Caucasian Lady with grey hair in ponytail holding foam dumbells facing away from camera  instructs an aqua class

More people are doing SA Aquatics and Leisure Centre’s classes now than before the pandemic.(ABC News: Marco Catalano )
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Good for physical and mental health

 Director of Priority Physiotherapy Clinic in Berri Caitlin Prior said water-based therapy benefited all ages, not just the golden oldies. 

“When you hop into a pool that’s heated, you become buoyant and so it reduces that stress load and makes exercise easier,” she said.

“The water creates resistance, so rather than a band or a load, you get cardiovascular fitness and gain strength in the water.” 

A woman with blonde hair wearing a navy blue shirt sits at her desk typing on her computer

Caitlin Prior says aqua therapy suits all ages and has a multitude of health benefits.(ABC News: Amelia Walters)

Ms Prior said for older people, aqua therapy not only improved their physical and mental wellbeing but could keep them living independently for longer.

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“It’s not just looking at cardiovascular fitness, or strength or balance, it’s looking at mental health and wellbeing and having a purpose and catching up with people,” she said.

“We want to keep people active. The more we keep people active, the longer we can keep people at home.”

three elderly Caucasian ladies lean against the pool edge behind a set of foam dumbells.

Sharon, Lynn and Allison all attend  aqua aerobics in Adelaide more than five times a week.(ABC News: Marco Catalano )

Barmera locals Brett and Sue Rogers will continue to make a splash in the Riverland and encourage others to do so. 

“It’s certainly a great add [to my day], and it certainly helps my wellbeing,” Mr Rogers said.

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What to Eat Before and After Your Workout

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What to Eat Before and After Your Workout

Through the ages, humans have fueled their most physically demanding efforts with meaty proteins. Ancient Greeks loaded up on red meat before Olympic contests, and medieval knights recovered from war with venison and pork. The tradition continues today, with world-record-setting weightlifters breakfasting on chicken thighs, eggs, and bacon.

But experts recommend that the modern, average person eat several other foods before and after tough workouts, even if the knights may have tossed them from their castle windows.

The missing ingredients

During exercise, blood carries the nutrients we’ve consumed to our strained muscles, where they’re absorbed. “We are what we eat,” says Keith Baar, a molecular exercise physiologist at the University of California, Davis. “And when we exercise, we’re more of what we just ate.” With proper nourishment, our muscles perform better, exercise feels easier, and we recover faster.

The ancients weren’t exactly wrong about protein. It’s critical in forming the building blocks of muscle tissues during exercise and afterward, when the fibers are beaten up and need repairs. But many athletes and weekend warriors focus too much on protein, says David Nieman, who leads research on exercise and nutrition at Appalachian State University’s Human Performance Lab. “Unfortunately, a lot of people still act like protein is everything,” he says.

Carbohydrates matter just as much, especially for cardio workouts. (And high-fiber carbs, in particular, tend to support long-term health compared to carbs with fewer nutrients.) “We’ve known since the 1960s that the muscles want carbs,” Nieman says. After we eat carbs, they’re converted into something called glycogen, which is stored in muscles until it’s needed for energy. “The research is so strong, you’d be foolish not to use it,” Nieman adds.

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Read More: Why Your Diet Needs More Fermented Pickles

But the best exercise fuel you’re not eating may be fruits, nuts, dark greens, and other plants. They’re full of essential nutrients like folate, magnesium, and vitamins A, D, and E, which can reduce stress and inflammation from exercise. Yet most Americans don’t get enough. “Over 90% of our recommendations for many people come down to eating more whole plant-based foods,” Nieman says. For light exercisers, “everything else is minor.”

For people who are just trying to meet the minimum exercise recommendations of 150 minutes per week, try to follow the baseline, daily recommendations for vegetables, protein, and carbs. It doesn’t really matter whether you eat them before or after your workout, experts agree.

For more intensive exercise, though, you’ll want to adjust nutrition before and after—or your workout could involve more rigor than vigor.

Before your workout

Power up with nuts and berries

You may be surprised to find a ream of sports nutrition research pointing to a humble bowl of blueberries and almonds. Many ancient warriors overlooked these foods, but they offer an unusually high variety of polyphenols, compounds found in plant-based foods that reduce inflammation from prolonged workouts.

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Blueberries, especially wild ones that you can find frozen, have this effect in competitive cyclists and untrained athletes alike. Their polyphenols are antioxidants, meaning they counter harmful molecules caused by inflammation during exercise—like firefighters putting out flames. This speeds up the recovery process. Jenna Stangland, team dietitian for the Minnesota Timberwolves, infuses the NBA players’ diets with polyphenols, she says; the Timberwolves’ second-best regular season in franchise history was powered by blueberry vinaigrettes, added recently to the team’s salad station. (Stangland is also an advisor to Momentous, a supplement company.)

Nieman also has found that snacking on about 40 almonds per day for four weeks before heavy exercise contributed to less muscle damage. In a study this year, people who ate almonds for two weeks weren’t as sore after running 30 minutes downhill. Because almonds are high in calories, stay very active when upping your intake.

Decades of research support the general health benefits of polyphenols, but their role in exercise is a recent discovery. “They’re the future of sports nutrition,” Nieman says.

Eat a slice of sourdough two hours before

For tough exercise, increase your intake of carbs above the minimum guidelines. Swimmer Michael Phelps set a world record after having three slices of sugar-covered French toast (plus a five-egg omelet). However, Phelps isn’t your average human. Healthier sources of carbs are chickpeas, lentils, and sourdough bread. They take longer to digest, providing a slow, steady release of energy to fuel exercise later in the day. Aim to have these types of carbs about two hours before working out, says Elaine Lee, a kinesiologist who directs the University of Connecticut’s Human Performance Laboratory.

Eat a banana immediately before

Carbs with more sugar and less fiber, such as bananas, get broken down faster. If you time them just before or during your sweat session, the body can use them right away. (Bananas, a high-carb, polyphenol-rich fruit, promote recovery as well as sports drinks according to Nieman’s research.) 

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Read More: 11 Foolproof Ways to Start a Conversation

Stangland likes honey for her players because it contains the right mix of simple sugars for energy. “I give out honey sticks right before tipoff and at halftime,” she says. Eating these foods too early, by contrast, “can cause blood sugar to crash before exercise,” Baar says. “Then your performance will be very poor.”

Sate your hunger with eggs

You may benefit from combining pre-workout carbs with protein, such as eggs or Greek yogurt.  Because protein is more filling than other foods, it overcomes a big obstacle to exercise: hunger. “You’ll feel sated for longer, which can play a role in how you perform,” Baar says.

Vegetarians, worry not; recreational athletes do just as well with plant-based protein compared to meat. Lentils pack ample amounts. “We have some players who prefer plant protein,” says Stangland. Brown rice and pea protein powder is the perfect mix for them, since these two plant powders combined provide all of the amino acids that support exercise.

Consider coffee and collagen an hour before exercise

Research supports only a few pre-workout supplements, found in food, as safe and effective for athletic performance. One is caffeine. Fewer studies point to a protein called collagen for reducing joint pain; mixing it with orange juice, an hour before exercise, may increase absorption. (Stangland makes a pre-game “watermelon collagen shot” for her players, especially the ones who are more prone to tendon injuries.) Amy Bream, an adaptive CrossFit athlete from Nashville, says collagen has helped her back pain. “It’s in my coffee every morning,” she says.

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After your workout

Refuel with sweet potatoes 1 to 4 hours after

Post-exercise, it’s key to start replacing the fuel that was exhausted—especially the glycogen—to prepare for future workouts. Lee, who coached and rowed at the NCAA division 1 level, recommends combining high-fiber carbs, protein, dark greens, and hydration within 1 to 4 hours after exercise, saying, “That’s when your tissues are most metabolically active.” Sweet potatoes are ideal as the carb portion, offering plenty of fiber and nutrients such as polyphenols and electrolytes, good for rehydration. Stangland serves the Timberwolves sweet potatoes at least twice per day. “It’s great for them, and they like them—a win-win,” says Stangland.

If you’re older, have protein immediately after

Protein can be enjoyed when convenient throughout the day. Scientists used to think you had to eat it right after the gym to gain muscle, but recent studies find that the timing makes little or no difference in healthy younger people. Seniors benefit more from protein immediately following exercise, Baar says, because their bodies target it better to the muscles at this time. Another strategy that helps with protein absorption: chewing food thoroughly and opting for ground meats instead of steaks, Baar says.

Don’t overdo it with the vitamins

It’s possible to get too many antioxidants, including vitamins. If consumed post-workout, they could block the benefits of exercise. Studies show that athletes supplementing with excess vitamins C and E have more inflammation and molecular stress during their recoveries. But that’s no reason to skip your veggies. It’s next-to-impossible to reach this threshold from food alone, experts say.

Read More: Why Walking Isn’t Enough When It Comes to Exercise

Many studies do support taking a post-workout supplement called creatine, based on a natural compound in muscle cells. Taken daily, it boosts recovery and performance in weightlifting and high-intensity interval training.

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Experiment with recovery shakes and other combinations

“We don’t yet have a magic shake” for exercise recovery, Lee says. “Everyone has a different tolerance for what they can eat and how much.”

But you can test one dietary change at a time to see how it affects your performance and recovery. Maybe try having a post-workout, polyphenol-rich bowl of almonds, blueberries, and greens—an AB&G instead of a PB&J—each day to see if it improves your exercise over two weeks. If you measure your heart rate during and after exercise, keep track of the answers to questions like: can you push your heart rate higher than before the change? Or achieve the same workout at a lower heart rate? Afterward, does your heart rate return to normal faster than usual?

Stangland makes a different recovery shake for every player on the team, with extra carbs for Edwards’s all-out performances, for instance. Like all of nutrition science, ultimately “it’s a customization,” Lee says. “You have to find what works for you.”

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All you need to know about the good morning exercise

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All you need to know about the good morning exercise

When it comes to exercises that deliver bang for your buck and work muscles across your whole body, you’re probably thinking of big-ticket exercises like your squats and deadlifts. But what about the good morning exercise?

A hip hinge move, it strengthens your whole posterior chain (including your hamstrings, glutes, spinal erectors), much like a hip thrust or glute bridge. What’s more, according to research, the exercise is helpful for hamstring and erector spinae activation, and may be helpful for reducing the risk of hamstring injury.

We spoke to Lewis Paris, PT, founder and award-winning lead trainer of London-based Lewis Paris Fitness to talk about this movement that 2.9k of you Google every month – as demoed by our Women’s Health Collective expert trainer, Izy George – including what it is, how to do it, good form and more.

What is the good morning exercise?

‘The good morning exercise is a hip-dominant movement that primarily focuses on your posterior muscles,’ says Paris. ‘So that means your hamstrings with support from your lower back and glutes.’

Which muscles does the good morning exercise work?

‘The good morning is a compound exercise and is posterior dominant,’ says Paris. The main muscles worked are predominantly:

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Compound exercises (or multi-joint movements) are moves work multiple muscle groups at the same time. For example, a lunge works your quads, core, glutes, hamstrings, and calves.

Since compound exercises tend to use large muscle groups, you’ll increase strength in multiple areas. One Frontiers in Psychology study showed that training using compound exercises provided higher gains in physical performance than training with single-joint exercises. It’s also an efficient way to exercise, since you’re hitting multiple groups at the same time.

How do I do the good morning exercise?

Women’s Health Collective expert trainer Izy George demonstrates the good morning exercise with a barbell

If you are doing it with a barbell, Paris recommends these steps:

1.Position the barbell on your back the same height you would a back squat, but not too high, as this will add stress to your neck and lower-back muscles. Take a wider grip with your hands.

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2. Pinch your shoulder blades together while shrugging down to contract your lats and protect your spine. Position your feet between hip and shoulder width apart.

3. Brace your core by inhaling and creating tension in your mid-section. Prepare to keep your torso straight and avoid rounding your back.

4. This is primarily a hip hinge, so begin the movement by leading from your hips and slightly bending at your knees, bringing your chest forward towards the floor and driving your hips back.

    Keep in mind not to squat as you bow down. Your focus is to feel your hamstrings engage as you make your descent.

    5. As you continue to come down, maintain a rigid back and neutral spine. Avoid tilting your head too far up or too far down: imagine a tennis ball between your chin and chest.

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    6. You should now start to feel the tension build up in your hamstrings. Go as far down as your hamstrings and mobility will allow before your form breaks. If you find it difficult, slightly bend your knees to allow for greater range of motion.

    7. Avoid shifting all your weight into your heels and aim to keep your weight in the midsection of the feet for a more rooted stance.

    If you feel pain in your lower back at any point then stop going down any further.

    8. Once you’ve reached your maximum depth (which will never be more than parallel to the floor), stop, exhale and come up. As you ascend, focus on pushing your hips forward.

    Can I do the good morning exercise with dumbbells?

    Yes, you can do the exercise with dumbbells and using your body weight.

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    Performing the good morning with one dumbbell

    Paris notes: ‘Rather than placing the weight on your back with a barbell, you can place the dumbbell on the front side of your body just above the chest (front-rack position).’

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    Women’s Health Collective expert trainer Izy George demonstrates the good morning with a single dumbbell

    The same rules apply when performing the exercise with a barbell, so:

    1. Focus on lat contraction by pinching the shoulder blades together.

    2. Brace your core, leading from your hips and slightly bending at your knees.

    3. Go as far down as your hamstrings and mobility will allow before your form breaks.

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    4. Once you’ve reached your maximum depth (which will never be more than parallel to the floor), stop, exhale and come up.

    Performing the good morning with two dumbbells

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    Women’s Health Collective expert trainer Izy George demonstrates the good morning with two dumbbells

    Performing the good morning using your body weight

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    You can also perform the good morning exercise using a resistance band, standing with both feet about hip-width distance apart on the band and with it looped around your neck. This movement has the benefits of a barbell good morning, but without the compression and pressure on your upper back and shoulders. It can be useful as a warmup or a low-risk, lower-intensity variation.

    Five common form mistakes to look out for with the good morning exercise and how to avoid injury

    Here are five form mistakes to watch out for, according to Paris:

    1. Rounding of your back

    ‘This will lead to lower-back strain and lack of engagement in your hamstrings,’ says Paris.

    2. Leading from your head

    ‘If you lead with your head down, you’re likely to relax your upper back and force the weight towards your neck, which will increase instability and put more strain on your lower back and neck,’ warns Paris.

    3. Leaning too far back on your heels

    Avoid shifting your weight onto your heels to protect your lower back. ‘With your feet fully rooted into the ground and the weight distributed throughout your whole foot, you’ll encourage the weight to stay in your core and hamstrings,’ advises Paris.

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    4. Going too heavy

    Paris reminds us that, ‘This is an accessory movement so going heavy can cause serious strain to your spine due to how the weight is positioned’.

    5. Not bracing

    ‘Learn how to engage your core to perform the exercise safely. This protects your lower back and encourages a neutral spine. In turn, that will help to distribute the weight to your hamstrings, which is the focus of the exercise,’ says Paris.

    good morning exercise

    Keep your torse straight and avoid rounding your back

    What are the benefits of the good morning exercise?

    Paris says that ‘the good morning is a great accessory exercise to improve and strengthen your posterior chain, which can aid in:

    • posture development
    • core stability
    • hamstring strength
    • improved Romanian deadlift technique
    • increasing isometric control (contracting a muscle without it changing length) of your back and dynamic control of your hips and hamstrings.

    This can also be part of your warm-up routine to prime your posterior muscles before a big lift such as a squat or deadlift.

    According to Paris, ‘Yes, the good morning is a compound exercise, but it’s also classed as isolation for the hamstrings.’ As a multi-joint move, it works your hamstrings, glutes, lower back, spinal erectors, core and upper back.

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    Can I do the good morning exercise seated?

    Yes, says Paris. ‘If you find it difficult whilst standing, you can take the load off your knees, increase balance and focus primarily on hinging at the hips for further engagement of your hamstrings.

    ‘The same sequencing follows but just in a seated position’, continues Paris.

    1.Your feet will be wider than your hips

    2. Brace at your core throughout inhalation. With your back and core engaged start your descent by leaning forward and hinging at your hips.

    3. Go as far down as your hamstrings allow and when you reach your depth, exhale and sit back up leading through with your core and glutes.

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        What are some good morning alternatives?

        1.Romanian deadlift (including the single-leg variation)

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        Similar to the good morning, the RDL engages your glutes, hamstrings, quads, lower back, erector spinae and core.

        1. Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of your hips with palms facing thighs.
        2. Keeping your spine in a neutral position and squeezing the shoulder blades, start sending your hips back
        3. Keeping the dumbbells close to your body, lower them down so they are in front of your shins. Once they pass your knees, do not allow the hips to sink further.
        4. Maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing your glutes at the top.

        A study in the Strength and Conditioning Journal revealed that the good morning is a helpful alternative to the Romanian deadlift if you have lower levels of grip strength or upper-limb injuries, as you can still work your posterior chain without having to use your forearms or lats.

        2. Kettlebell swing

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        Like the good morning, kettlebell swings target your glutes and hamstrings, but also the rest of your posterior chain:

        • glutes
        • hamstrings
        • shoulders
        • lats
        • hips
        • core

        1. Stand with your feet shoulder-width apart and squat down to pick up the kettlebell with both hands in an overhand grip.

        2. Look ahead, not down, and keep your spine aligned and your knees slightly bent throughout the movement.

        3. Drive your pelvis forward to swing the kettlebell out and up to shoulder-height.

        4. Allow the weight to drop back down, hingeing at the hips as it swings between your legs.

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        The main muscles targeted here are your:

        • glutes
        • hamstrings
        • quads
        • hip flexors
        • core
        1. Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart.
        2. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.

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