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This High-Performance, Stylish Activewear Brand Has Topped My List of Workout Clothes for Nearly a Decade

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This High-Performance, Stylish Activewear Brand Has Topped My List of Workout Clothes for Nearly a Decade

As Women’s Health’s style and reviews writer,, I have drawers filled with activewear, so you can rest assured that I know a thing or two about the best workout clothes for women. And while I try a lot of compression leggings and moisture-wicking underwear that blow me away, I also try some not-so-great stuff that makes their way to the bottom of my dresser or giveaway pile.

Best Workout Clothes for Women

Over the past two years, I’ve tested over 30 activewear brands—from gym staples to runner-friendly picks to stylish options that are more about the look than the workout. Meanwhile, our fashion contributors Lily Wohlner, Kristen Saladino, and Rose Lauture bring 20-plus years of experience testing fashion brands to the table. Together, we teamed up to curate a list of our all-time favorite workout clothes—ones that deliver on style, quality, and durability and are truly worth every dollar.

What to Consider

Materials

The professionals on this list agree: The best workout clothes should be comfortable. But, because sweat does happen while you’re working out, they recommend materials that are moisture-wicking, like nylon or elastane.

  • Elastane/Spandex: This is a lightweight, stretchy fabric that will give your clothing that elastic feel. This is especially useful for workouts that require a lot of movement and stretching, like yoga or Pilates.
  • Nylon: A soft, stretchy, and durable fabric that’s moisture-wicking—perfect for when you want to stay dry and keep sweat stains at bay during your workout.
  • Polyester: This fabric naturally repels water, wicks sweat like a pro, and dries quickly, making it ideal for high-intensity workouts. It’s also lightweight, breathable, and durable—plus, it won’t shrink or wrinkle easily.

Price

I’m gonna be honest—some of the brands on this list can get a little pricey (hi, lululemon and Vuori). But, the pros recommend them because they’re long-lasting, and they feel stretchy and soft rather than heavy and constricting. If you’re looking for something on the more affordable side, check out Amazon’s exclusive workout brands or Adanola, which has many stylish options for less than $100.

Durability

Speaking of long-lasting wear, you want to make sure your workout clothes won’t pill, stretch, or lose their color after a few wears and washes. All the brands on this list have passed that test. Registered dietician Maddie Pasquariello, RDN, has even owned the same pair of leggings from Splits59 for five years and says they’re still good as new.

Besides their ability to stay intact for years, you also want to make sure your workout clothes pass the wear test. Do they allow for movement? Are they see-through while squatting or bending over? Does the waistband slide down? You can get a good sense of whether or not your activewear passes the wear test by trying it on in person before you make a purchase.

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How We Chose

For the past two years, Women’s Health editors, including myself and fashion contributors Lily Wohlner, Rose Lauture, and Kristen Saladino, have been testing the bestselling, most popular, and top-rated workout clothes. We used our first-hand experience and consulted other fitness and fashion professionals to narrow down our favorites and determine what to consider when shopping. We rated all the workout clothes on versatility, sizing, clothing options, moisture-wicking abilities, durability, and comfort. The options that got the highest marks are the ones that made it onto this list.

Are you ready to shop our activewear faves? Look no further than this curated list of the best workout clothes for women to shop now.


Justin Steele for Women’s Health

Lululemon’s technical apparel has been the holy grail of activewear since the brand launched its signature buttery-soft leggings and yoga pants, and we’re huge fans. Motivational speaker Denise Vitola, a devoted lulu fan, says the brand stands out for blending endurance, performance, and fashion. But what truly sets lululemon apart is its obsessive attention to detail—from sweat-wicking fabrics that feel like a second skin to precision tailoring that moves with you. Our fashion editors agree: these pieces don’t just last, they become essentials you can’t live without.

One downside of lululemon’s activewear is that it errs on the pricier side, but our editors definitely think it’s worth the investment, since lululemon excels at durability. Founder of Yoga Kawa Echo Wang agrees. “Lululemon’s outfits hold up wash after wash and they feel amazing and so stretchy during yoga practice,” she says.

In terms of the pieces we love, the lululemon Align Leggings can’t go without a shoutout. Our editors love them for their breathability, barely-there feel, and how easy they are to move in thanks to the perfect blend of stretchy elastane and smooth nylon. All of those features extend to its other activewear, like sweat-wicking tops, biker shorts, sports bras, and more.

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Another loved product by Vitola and our team? The cult-classic Energy Bra, which is one of our all-time favorite sports bras, is especially great for medium-impact activity like strength training or jogging. “It’s super comfortable on my shoulders and doesn’t give me a uni-boob under my shirts,” she says, adding that she likes that the cross straps take the pressure off your shoulders during wear.

Read More: Best lululemon Items

Most Affordable: Crz Yoga​

athletic outfit showcasing a workout top and leggings

Justin Steele for Women’s Health

One brand in particular we love for comfort, durability, and price? Crz Yoga. The affordable brand delivers styles (and quality!) that rival even some of the pricier activewear brands.

Crz Yoga offers all sorts of super cute pieces like flare leggings, cropped tees, and longline sports bras. Founder of iCORE Method Courtney Virden says this is her all-time fave activewear brand because it’s super stylish without breaking the bank. She also adds that the brand is constantly adding new items to its roster, so fresh and fun styles and colors to choose from.

Since Crz Yoga’s prices are more budget-friendly, I was a little skeptical about the quality. But after trying the Butterluxe Workout Leggings, I was surprised—they’re almost as comfortable as our top pick, lululemon. And at half the price, they’re an even easier buy.

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Most Comfortable: Vuori​

vuori outfit

Justin Steele for Women’s Health

Vuori is another personal favorite on this list, as its fabric is unbelievably soft without slacking on compression. After trying many pairs of leggings, I found that I felt the most confident at the gym when wearing Vuori’s Daily Legging, because it contours any lumps and bumps and makes my ‘bod look so smooth and snatched, but it doesn’t feel overly compressive or tight.

Vuori not only hugs you in all the right places, but the textures are so soft against your skin (hi, polyester and elastane blend), says personal trainer, Kim Strother, NASM, who also loves the brand’s Daily Collection. “Vuori is really made to move,” she says. “Not all activewear is actually comfortable to work out in, but this brand fits my very active lifestyle.”

Gini Grimsley, MS, director of fitness products at Vasa Fitness, is a big fan of Vuori’s famed Performance Joggers because they allow for a ton of movement without needing to readjust the waistband. As a weight lifter, she never has to adjust her clothing between sets, meaning she has more time to focus on the task at hand. Vuori’s proprietary fabric is so comfy that we’ve even worn its leggings for couch rotting, lounging, errands, and the list goes on.

I did notice that Vuori’s sizing is not as inclusive as other brands on this list, with most of its options only ranging from XXS to 2X (as a reference, Girlfriend Collective’s options go all the way to a 6X!).

Read more:Vuori Review

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Best Quality: Athleta​

women's health athleta

Justin Steele for Women’s Health

I’ve been testing activewear for years, but it was only until recently that I gave Athleta a shot, and it has quickly become one of my all-time favorite activewear brands. And, that seems like a common theme—three experts we spoke to praise its fashion-forward styles and comfortable fit. But, the common thread among our team and experts was that the fabrics wear very well and the materials are super high-quality.

Certified personal trainer Rachel Macpherson, CSCS, wears and tests workout clothes daily, and one thing she loves about Athleta is never having to worry about see-through fabric while stretching or squatting. Plus, its materails hold up well after multiple washes. The brand offers six proprietary fabrics, ranging from second-skin softness to cooling technology for intense workouts. The best part? They’re all super stretchy, so you don’t have to worry about rips or tears mid-workout.

Golf instructor Erica Larkin loves Athleta’s layering pieces and outerwear—like its pullovers and jackets—as they keep her dry and warm during every season. Plus, they’re easy to move and swing in. Taryn Toomey, founder and creative director of The Class, agrees. She loves moving in a way that lets her focus on how her body feels, not her clothes—and Athleta’s gear makes that easy.

Freshest Styles: Nike​

a person modeling athletic wear consisting of a black sports bra and blue leggings

Justin Steele for Women’s Health
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When it comes to activewear, there’s a high chance you have at least one Nike piece in your closet—at least WH editors all do. In our opinion, the brand has the freshest styles, with its pieces ranging from practical gym ‘fits to streetwear staples. We especially like that Nike’s sizing is pretty solid, with pieces ranging from size XS to 3XL. I’m a true medium (typically a size six in clothing), and all of Nike’s medium sizes fit me like a glove, so I can also attest to the brand’s size consistency.

Dani Coleman, director of training and head trainer at Pvolve (and Jennifer Aniston’s personal trainer!), says her all-time favorite activewear brand is Nike because of its athletic styles and practical function. In our opinion, it blends streetwear (hi, bold branding, oversized fits, and trend-driven designs) with performance to make functional pieces that are designed for movement. “No matter what I have on-deck, its styles easily morph into any occasion from being in the studio or out and about.” We’ve even worn some of its clothing to spruce up a GNO.

Coleman specifically loves the Zenvy Legging (I’m also a huge fan of these—they’re lightweight and squat-proof!), the Alate Sports Bra, and her all-time favorite training shoe, the Nike Free Metcon 6. A favorite of mine from the brand is the Nike Swoosh Medium Support Bra, which actually won our best overall spot in our best sports bras roundup for its compressive feel that keeps you locked in during runs, Pilates, walks, yoga, and HIIT. What specifically draws Coleman to Nike is its representation and diversity as a brand and in its products. “It also pushes the envelope on innovation and partners with some of the most talented athletes in the world,” she says.

splits59

Justin Steele for Women’s Health

Registered dietician Maddie Pasquariello, RDN, has had a longtime obsession with Splits59 because its products hold up better than any others she owns. She says she’s owned one of the brand’s leggings for five years (!!), and they’ve retained their shape, stretch, and color the entire time.

Pasquariello also adds that she prefers matte fabrics over shiny ones, and Splits 59 has many options that are up her alley. Plus, we especially love the colors and patterns the clothes are available in, all options that are easy to mix and match.

While Pasquariello loves everything she’s tried from the brand, she calls out the Ella High Waist Airweight Legging as well as the matching Ella Airweight Bra—they’re made out of moisture-wicking and quick-drying nylon that keep you comfortable during super sweaty workouts. And don’t sleep on the stretchy tanks and tees—the Jackson Rib Turtleneck is so cute and it has thumb holes, which makes it perfect for chillier days, she notes.

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female fitness model in a navy athletic bodysuit showcasing a backless design

Justin Steele for Women’s Health

Girlfriend Collective is a great option for activewear, but what makes it stand out is its commitment to size inclusivity. All of its clothing options range from a size XXS to a 6XL, so it caters to so many body types.

Wang loves Girlfriend clothing specifically for yoga, touting the Float line as the fabric is slightly thicker and more compressive for flexible moves like downward dog or child’s pose. While its clothes are slightly more expensive, she says she sees Girlfriend Collective as an investment in quality, comfort, and inclusive sizing. Style coach Liz Wendler is also a fan of the brand, calling out its Compressive Leggings and Paloma Racerback Bra. “This set is incredibly comfortable and sits at the right spot for comfort and movement,” she says.

I do find that its sizing runs a tad bit big, so if you want your workout attire to fit more on the snug side, opt for a size down that what you’d normally go for.

amazon essentials activewear review

ICYMI, Amazon Essentials—known for its stylish, affordable basics—launched its own line of activewear earlier this summer. The collection is full of super cute pieces starting at just $17, which deals and trends editor Sidney Lee loves for low-impact workouts and daily athleisure wear.

The brand’s signature FormFlex fabric (a blend of smooth nylon and stretchy elastane), which you can find in most of the line, is buttery-soft and breathable with light support. Lee is a fan of the Active FormFlex Y-Back Sports Bra to keep cool and ready to bend during yoga and Pilates, as well as the Active FormFlex High Waist Biker Shorts, which don’t slip while running and don’t show any sweat marks (at least in navy).

Read More: Amazon Essentials Activewear Review

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Most Popular: Alo Yoga​

a person dressed in athletic wear including a red sports bra and matching leggings complemented by a light gray hoodie and sneakers

Justin Steele for Women’s Health

Alo is always ahead of the curve when it comes to fashion-forward activewear. And, that’s why it’s the most widely worn brand among our editors. The brand is a trendsetter in the fitness world, but it also has fashion-forward styles we feel super chic wearing on the street. We appreciate the brand because the quality of its clothing is consistently top-notch, its sizing is inclusive, and its pieces hold up through all kinds of activities.

Saladino loves that the brand makes a little bit of everything—biker shorts perfect for hot yoga or summer workouts, recovery sneakers, smoothing leggings, and the list goes on. And, we love that it introduces new, fun colors every month so its products never get old and there’s always an option for anyone.

The brand offers three signature fabrics: Airlift (82% polyester, 18% elastane), Airbrush (87% nylon, 13% elastane), and Alosoft (87% polyester, 13% elastane). Each one has a different feel—whether you want high compression, extra softness, or more stretch. This makes shopping at Alo a breeze, and once you find a fabric you love, you can stick with it and grab different styles in the same material.

Read More: Alo Yoga Review

Most Versatile: Adanola​

model wearing fitted activewear in a neutral color

Justin Steele for Women’s Health
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Like many of the other brands on this list, Adanola offers a variety of styles that work with different dress codes from the gym to the office. But, we also love that most of its pieces are below $100. And DW, the quality is surprisingly great for the price.

Adanola is a favorite in fitness instructor Aubre Winters-Casiano’s closet. Its apparel is simple yet makes you feel like the coolest and most confident gal in the room, she says. I’ve worn its clothes to the gym, but I also own pieces perfect for lounging around my apartment.

Winter-Casiano’s favorite pieces are the Ultimate Tank Bra, the Ultimate Leggings, and the Ultimate Long Sleeve Longline Top. “The Ultimate Sleeveless Unitard is also so flattering,” she adds. She also calls out that the brand shows its pieces on models of all different body types and shapes, which makes her feel really confident ordering online while pregnant.

Saladino says that its fabric feels thick and super high-quality. For the leggings specifically, the high-waisted band stays securely in place without any need for adjustments during yoga. “I most often reach for its flared leggings—they’re my go-to for barre class, especially when I’m wearing ankle weights.” And, on weekends, she reaches for them just to lounge because they’re just that comfortable. She even ended up buying two more pairs so she always has a clean option in her drawer.

a person wearing athletic clothing including a red longsleeve top and black shorts

Justin Steele for Women’s Health

Both myself and Lauture are obsessed with the adorable styles from FP Movement. We can confidently say we’ve never felt more stylish—whether we’re working out, hiking, running, or just lounging. The pieces pair effortlessly with anything, but the subtle boho flair and vibrant, versatile colors make them stand out. Plus, its quality is amazing—its workout sets are extremely soft and maintain their quality after multiple washes, Lauture says.

I also love the versatility of FP Movement. In my mind, they’re less of a workout brand and more of a lifestyle label because there are so many clothing options to choose from. I own the extremely soft and stretchy Never Better Full-Length Leggings, but I also have outerwear like the Mountain Top Half Zip Fleece and cozies like the For The Win Sleeveless Sweatshirt and the Let’s Bounce Pant.

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If you want ultra high-performance gear, FP Movement might not be your best bet. But if you’re after everyday staples that can take you from the gym to the rest of your day while keeping you effortlessly cute, it’s a solid choice.


Meet the Experts

  • Denise Vitola is a fitness instructor, wellness coach, and motivational speaker.
  • Liz Wendler is a style coach.
  • Echo Wang is the founder of Yoga Kawa.
  • Rachel Macpherson, CPT, is a certified personal trainer and nutrition coach.
  • Erica Larkin is a golf instructor at Larkin Golf.
  • Taryn Toomey is the founder and creative director of The Class.
  • Kim Strother, CPT, is a certified personal trainer and yoga instructor.
  • Gini Grimsley, MS, is the director of fitness products at Vasa Fitness.
  • Aubre Winters-Casiano is the founder of Sweat Sessions Studio.
  • Dani Coleman is the director of training and head trainer at Pvolve.
  • Maddie Pasquariello, MS, RDN is a registered dietician.
  • Kristen Hislop is a certified personal trainer and running coach.
  • Courtney Virden is the founder of iCORE Method.

Shop Other Activewear We Love

Best Leggings For Women| Best High-Impact Sports Bras| Best One-Shoulder Sports Bras | Best Compression Socks | Best Long-Line Sports Bras | Best Leggings On Amazon | Best Moisture-Wicking Underwear | Best Athleisure Brands For Women | Best Clothing Brands For Women | Quince Activewear Review| Alo Yoga Brand Review | Best Compression Leggings

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Shannen Zitz is the Associate Style & Reviews Editor at Women’s Health, where she covers all-things sneakers and activewear. Previously, she was an assistant editor at Prevention. Shannen graduated from the State University of New York at Cortland with a bachelor’s degree in English. If she’s not reading or writing, you can probably find her frequenting the skincare and makeup forums on Reddit or hogging the squat rack at the gym.

Headshot of Christian Gollayan

Christian is the Style and Reviews Director at Men’s Health and Women’s Health, where he oversees shopping and style content for both brands. He started his magazine career as an accessories assistant at Vogue, and has since held editorial roles at Tatler Asia and The Manual. When he’s not online shopping, you can find him on long walks with his two corgis.

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Fitness

Why telling people to exercise more rarely works – and the more effective alternative

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Why telling people to exercise more rarely works – and the more effective alternative

The article below is an excerpt from my newsletter: Well Enough with Harry Bullmore. To get my latest thoughts on fitness and wellbeing pop your email address into the box above to get the newsletter direct to your inbox.

Exercise is good for you. Brilliant, in fact, by nearly every objective measure. For this reason, the world is full of fit people telling less fit people to do more exercise – but this rarely works. Why?

There’s a quote I love from my chat with experienced trainer, author and all-round sensible chap Ben Carpenter.

“Fitness professionals are hardcore exercise enthusiasts who often don’t know how to empathise with people who are not also hardcore exercise enthusiasts.”

This causes a massive divide between those who exercise and those who don’t.

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Those who exercise regularly (group A) often built this habit as a child. Exercising regularly is their default, they are good at it, it feels fantastic, and (as with anyone who has ever hit a dopamine goldmine) they are keen to encourage others to do it too.

But for those who don’t exercise regularly (group B), it doesn’t feel good or natural at first – quite the opposite, actually. This is especially true when a member of group A recommends they start with a high-octane exercise class or hardcore workout programme.

No one is in the wrong – we are all just playing the cards we have been dealt. But there is a solution: start where you are, not where you want to be.

To do this, it is important to realise there is no one-size-fits-all fitness plan. The same workouts will affect people differently depending on individual factors such as genetics, environment and training experience.

This means, when a fitness figure or influencer tells you, “You can look like me by doing exactly as I do,” you would do well to question it.

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Instead, it’s best to find a fitness routine that meets you where you’re at. (I think this plan from coach Darren Ellis offers a good framework for getting started, alongside a few options to scale it to your specific needs.)

If you currently don’t do any exercise, adding any new healthy behaviours into your regular daily routine will likely see an uptick in your fitness fortunes. For example, an extra portion of fruit and veg, a walk or a short mobility session.

If you’re a seasoned runner or gym-goer wanting further fitness progress, you need to upgrade the intensity of your existing workouts. For example, quickening your paces during interval sessions or adding a few extra kilos to the barbell for your next set of squats.

In both situations, picking appropriate workouts for you and progressing them in line with your fitness levels is the key to long-term success.

It’s also worth noting that exercise doesn’t always feel good at first, especially if you bite off more than you can chew.

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I remember listening to elite coach Chris Hinshaw describe a running session he did with a former professional powerlifter who wanted to learn how to sprint. Powerlifters are juggernaut figures who excel at lifting heavy barbells, but they are often less adept at moving their own bodies.

So, Hinshaw gave his client a beginner sprinting drill he knew the athlete could excel at. “The first bite of the apple has to taste good,” Hinshaw later explained. Spurred on by his early success, the motivated athlete continued to work on his sprinting.

Perhaps hypocritically, given the intro, I am now going to tell you that exercise does ultimately end up feeling inexplicably good. My recent interview with 47-year-old Irishman David Keohan reinforced this belief.

“In my 20s I was into art and music and drinking and smoking,” he told me. “I was obese and unhealthy, mentally and physically. Then you get to your 30s and your body says, ‘Hold on a second, we need to start doing something about this, kid’.”

So, he went and bought a pair of trainers, fending off questioning glances from the man behind the till. Within six months he had run his first marathon. In the next few years he became a world champion at lifting kettlebells. Then, during Covid lockdowns, he started lifting huge boulders in his garden and stumbled across the lost Irish culture of stone lifting (this is one of my favourite recent interviews).

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“I got bitten by the bug of feeling good,” Keohan continues. “Before, I never knew what feeling good felt like, if that makes any sense? But once you start to feel good, it’s amazing, and you realise how bad you felt for the last 10 years.”

Now, you don’t have to lift 170kg stones in your back garden to get in shape. This is an extreme example. But it does pay to do something slightly challenging (for you) on a fairly regular basis – whether that’s a short walk or a gnarly workout.

Because eventually, I’m afraid to say, exercise does have a tendency of making you feel rather good.

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Fitness

Best Peloton Alternatives for 2026

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Best Peloton Alternatives for 2026
“:”Which bike is Peloton’s biggest competitor?”,”answer”:”

This is a tough question to answer because it depends on what kind of exercise bikes you’re into. But based on the popular exercise bikes and the bikes that resemble Peloton the most during testing, it would have to be NordicTrack, BowFlex and Echelon.

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You’ll want to consider cost, size, display screen and whether you want to pay for a monthly subscription. If your main goal is to simulate the experience of riding a Peloton, you’ll want to get a bike that offers similarities, like the NordicTrack S24.

“,”quickTake”:””,”canCollapse”:”true”,”collapseOnPageLoad”:”false”,”canTruncate”:”true”,”truncateOnPageLoad”:”false”},{“question”:”Which muscles does indoor cycling work?”,”answer”:”

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Indoor cycling is a full-body workout. It targets your core, upper body, back, glutes, quadriceps, hamstrings and lower legs. Some bikes also include weights so you can more specifically target muscle groups in your arms.

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The most eye-catching aspect of the Peloton exercise bike is its 21.5-inch HD touchscreen. For a Peloton alternative, you want the exercise bike to have a screen or tablet compatibility. Some exercise bikes like NordicTrack and Echelon come with the large touchscreens, but other brands like BowFlex require you to use a tablet to access classes. The smaller screen may not draw you in as much, but it’s a personal preference whether you want the touchscreen.

“,”quickTake”:””,”canCollapse”:”true”,”collapseOnPageLoad”:”false”,”canTruncate”:”true”,”truncateOnPageLoad”:”false”},{“question”:”Is a subscription necessary?”,”answer”:”

Peloton charges $44 a month for its All-Access membership. As you can tell by the Peloton alternatives list, other brands offer similar memberships through their app subscriptions. You can use any of these bikes independently, but if you want to get the most out of a bike, you may want to consider signing up for a membership as well. The other plus is most of these exercise bikes connect to third-party apps, so there are different ways to use them.  

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“,”quickTake”:””,”canCollapse”:”true”,”collapseOnPageLoad”:”false”,”canTruncate”:”true”,”truncateOnPageLoad”:”false”},{“question”:”What’s better, Echelon or Peloton? “,”answer”:”

This depends on the type of experience you’re looking for. An Echelon is a slightly more affordable option ($300 cheaper), and it’s easy to follow like a Peloton. But a Peloton has a rotating screen, and its instructors tend to be more high-energy than Echelon’s. If the classes matter the most to you, an Echelon membership is slightly cheaper than Peloton’s, so you may want to spend the extra money on the classes and bike if it’s in your budget.

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‘I’m a neuroscientist – these are the 3 best workouts for slowing cognitive decline’

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‘I’m a neuroscientist – these are the 3 best workouts for slowing cognitive decline’

‘Exercise is usually viewed through the lens of physical appearance, the number on the scale and the size of your jeans,’ says Dr Ramon Velazquez, neuroscientist and scientific advisor at Mind Lab Pro. ‘But you cannot move your body without moving your brain. Exercise is not primarily a body intervention – it’s a brain intervention, and the changes you see in your waistline or muscles are side effects of what’s actually going on neurologically every time you move your body with intention.’

Indeed, while a huge body of research shows how crucial movement is for physical health – from protecting our hearts to reducing cancer risk – an increasing number of studies are highlighting the significant cognitive benefits of exercise, from boosting memory and reducing dementia risk to restoring neuroplasticity (the brain’s resilience in adapting to new information, behaviours and sensory input).

But what exactly should that look like in practice? And how should you structure your weekly routine to maximise the brain health benefits of exercise? Dr Velazquez has the answers below.

The workouts

Zone 2 cardio

‘Zone 2 cardio is the most underrated form of exercise. People usually dismiss it because they feel like they aren’t doing enough if they’re not drenched in sweat or gasping for air,’ says Dr Velazquez. ‘It’s a type of activity where you move at a pace that elevates your heart rate, but you can still have a conversation with the person next to you.’

Indeed, a recent review of more than 258,000 people found that even low- to moderate-intensity exercise performed for less than 30 minutes twice a week improved general cognition, memory and executive function (the mental processes involved in planning, focus and decision-making) in as little as one to three months. Dr Velazquez recommends light jogging, swimming and cycling. ‘From a neurological perspective, this type of exercise consistently increases blood flow to the brain over a prolonged period of time,’ he explains. ‘This is important because it helps deliver nutrients to the regions that are most vulnerable to ageing.’

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Such exercise, adds Dr Velazquez, also supports the glymphatic system – the brain’s waste clearance system that removes proteins and cellular waste linked to neurodegenerative diseases such as Alzheimer’s.

Strength sessions

‘Strength training is also extremely important for longevity. Strong muscles produce and release hormones and signalling molecules that directly influence the brain,’ says Dr Velazquez. ‘Muscle mass starts declining from your mid-thirties via a process called sarcopenia, and as the muscle disappears, so does the neurological signalling it produces.’

Two to three weekly sessions is the minimum needed to make a difference, he adds. ‘The sessions don’t need to be long – 45 minutes of focused, compound movements is enough.’ Think: squats, deadlifts, rows and presses – ‘exercises that recruit large muscle groups and produce the strongest possible neurochemical response’.

VO2 max training

‘VO2 max – the maximum amount of oxygen your body can consume and use during intense exercise – is now one of the most powerful predictors of long-term survival ever identified in the research,’ says Dr Velazquez. ‘Most people assume that blood pressure and cholesterol are the numbers worth paying attention to when it comes to how long they are going to live, but VO2 max is more predictive than either of those – a low VO2 max is not just a fitness problem, it’s a mortality risk.’

To improve this metric, Dr Velazquez advises introducing high-intensity exercise – where you’re working at near-maximum capacity for short bursts – once or twice weekly, adding that ‘a simple and highly effective routine would be 4-6 intervals of one minute at hard effort followed by two minutes of recovery’.

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‘It will be uncomfortable, but that’s the feeling you need to chase to make this exercise effective, and the physiological stress of those intervals drives adaptations that are cardiac, vascular and neurological.’

Example weekly workout routine

‘Zone 2 is the base of the pyramid, VO2 max training is the peak. You cannot build a high peak without a wide, solid base, which is why all three pillars work together,’ says Dr Velazquez, who gives an example of an effective weekly routine below.

Monday

30-45 mins strength, eg, squats, deadlifts, rows, presses.

Tuesday

Zone 2 workout, eg, light jog or swim.

‘The key is finding an enjoyable activity that raises your heart rate, but not to the point where you’re gasping for air.’

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Wednesday

30-45 mins strength.

Thursday

Zone 2 workout.

Friday

30-45 mins strength + VO2 max training afterwards.

Saturday

Longer zone 2 workout (around 60 mins).

‘I would suggest working out in nature, since a natural environment and exercise are a perfect combination for lowering cortisol.’

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Sunday

Rest day.

‘Rest is not the absence of progress, it’s a necessary part of keeping the progress going.’

‘The brain responds to every single session. It’s tracking the pattern, not the performance. And the earlier in life you establish that pattern, the more of your brain you get to keep.’


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Headshot of Hannah Bradfield

Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.

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