Fitness
Why smart home gyms are the future of fitness
Embracing Hybrid Workouts
TAMPA (BLOOM) – In the evolving landscape of home fitness, hybrid workouts that are time-optimized have become the norm. These routines often include high-intensity interval training (HIIT) and circuit training, combining strength and cardio exercises to maximize efficiency. Sienna Vannoy, Fitness Coach at Speediance, explains, “The Speediance SmartHome Gym aligns perfectly with these trends, offering comprehensive features that cater to various fitness goals without requiring hours at the gym.”
Benefits of Working Out at Home
The advantages of home workouts are numerous. According to Vannoy, they include:
- Privacy
- Convenience
- Cost savings (no membership fees)
- No commute
- No waiting for equipment
- Better hygiene
Staying Motivated and Consistent
Motivation Tips
To stay motivated and consistent, Vannoy suggests:
- Identify Your Deep “Why”: Understand and remember why you started.
- Have a Progressive Plan: Create a step-by-step plan to avoid feeling lost.
- Track Your Progress: Use photos to visualize and motivate yourself.
- Schedule Your Gym Time: Treat it as an essential appointment.
The Speediance SmartHome Gym Advantage
Unique Features
What sets the Speediance SmartHome Gym apart from other at-home systems are its distinct modes: Chain Mode, Eccentric Mode, Standard Mode, and Constant Mode. These modes allow users to customize their workouts and achieve progressive overload effortlessly. “It literally sets you up for success,” says Vannoy.
AI Integration
The integrated AI in the Speediance Gym Monster enhances workouts by learning the user’s performance and adjusting weights and repetitions accordingly. This ensures each session is as efficient and effective as possible.
Options
The Speediance Smart Home Gym comes in six different versions, each equipped with a variety of accessories and your choice of a 21.5-inch or 32-inch screen. While these machines are top-of-the-line and not cheap, you can expect to spend around $2,000 on average. Investing in a Speediance Smart Home Gym ensures you get a high-quality, versatile, and convenient fitness solution that revolutionizes your at-home workouts.
Speediance Smart Home Gym vs. Leading Home Gym Systems
When choosing a home gym system, it’s essential to consider the features, versatility, and overall value each product offers. Here’s a comparative analysis of the Speediance Smart Home Gym against other leading home gym systems, highlighting its unique features and advantages.
Speediance Smart Home Gym
Key Features:
- Adjustable Resistance: Offers up to 220 lbs of personalized resistance.
- Versatility: Transforms into a rower, Ski Trainer, squat rack, and cable station.
- AI Integration: Uses AI to adjust weights and set repetitions based on user performance.
- Compact Design: Takes less than 10 sq ft when in use; only 3 sq ft when folded.
- Screen Options: Available with either a 21.5-inch or 32-inch screen.
- Custom Workouts: Features Freelift and partner modes for personalized exercise routines.
- Health Tracking: Integrates with smartwatches for comprehensive health and fitness data.
- User Experience: Easy setup and minimal maintenance.
Peloton
Key Features:
- Live and On-Demand Classes: Offers a wide range of live and on-demand cycling and treadmill classes.
- Community: Strong community aspect with leaderboards and social features.
- Subscription-Based: Requires a monthly subscription for access to classes and content.
- Equipment: Primarily focuses on cycling (Peloton Bike) and running (Peloton Tread).
Advantages:
- Excellent for cardio-focused workouts.
- Strong sense of community and competition.
Disadvantages:
- Limited to specific types of workouts (cycling and running).
- Requires ongoing subscription fees.
Tonal
Key Features:
- Digital Weight System: Uses electromagnetic resistance up to 200 lbs.
- Smart AI Coaching: Provides real-time feedback and adjustments.
- Compact Design: Wall-mounted system saves space.
- Classes: Offers a variety of strength training and fitness classes.
Advantages:
- Highly advanced digital weight system.
- Interactive and guided workouts with smart adjustments.
Disadvantages:
- High upfront cost.
- Limited to strength training and specific workout types.
Mirror
Key Features:
- Interactive Display: Full-length mirror that doubles as an interactive fitness screen.
- Live and On-Demand Classes: Wide variety of workout classes, including yoga, strength, cardio, and boxing.
- Compact Design: Minimal space required as it mounts on the wall.
- Subscription-Based: Requires a monthly subscription for access to classes.
Advantages:
- Blends seamlessly into home decor.
- Wide variety of workout classes.
Disadvantages:
- High upfront cost plus subscription fees.
- Primarily class-based with less focus on equipment versatility.
Unique Features and Advantages of Speediance Smart Home Gym
Versatility and Comprehensive Workouts: Speediance stands out for its ability to transform into multiple types of equipment, including a rower, Ski Trainer, squat rack, and cable station. This versatility allows users to perform a wide range of exercises without needing additional equipment, making it suitable for full-body workouts.
AI Integration: The integrated AI in the Speediance Smart Home Gym is a significant advantage. It dynamically adjusts weights and repetitions based on the user’s performance, ensuring efficient and effective workouts. This feature is particularly beneficial for users looking to optimize their training and achieve progressive overload.
Space Efficiency: Despite its comprehensive functionality, Speediance is designed to fit into limited spaces. It requires less than 10 sq ft when in use and only around 3 sq ft when folded, making it ideal for home use without taking up too much space.
Screen Options and Health Tracking: With options for a 21.5-inch or 32-inch screen, Speediance provides clear and engaging workout displays. Additionally, its integration with smartwatches allows users to track their health and fitness data seamlessly, promoting a holistic approach to wellness.
Customization and User Experience: The Freelift and partner modes enable users to customize their workouts according to their preferences and fitness goals. The easy setup and minimal maintenance required further enhance the user experience, making it a convenient choice for home fitness.
User Feedback and Practical Use
Success Stories
Although specific names can’t be shared, Vannoy mentions users over 60 who have used the Speediance Gym Monster to prepare for and win bodybuilding competitions. Additionally, busy moms appreciate the flexibility it provides, allowing them to stay fit while being at home with their kids.
Space Requirements and Versatility
The Speediance SmartHome Gym is space-efficient, requiring less than 10 sq ft when in use and around 3 sq ft when folded. It offers a wide range of workouts, from sport-specific to HIIT and strength training, catering to various fitness levels and goals.
Setup and Maintenance
Setup is straightforward, with the machine arriving nearly fully assembled. Users need to connect it to a power outlet, WiFi, and it’s ready to go. Daily maintenance involves regular cleaning and ensuring the Bluetooth ring is charged.
Health and Wellness Insights
Injury Prevention
To prevent injuries, Speediance offers strength assessment tests, guided warm-ups, and cool-downs. The Spotter Mode feature detects if a user is struggling and automatically adjusts the weight to prevent injury.
Customization
Users can create personalized training plans using the Custom Template feature, selecting movements, sets, and weights from an extensive library.
Holistic Approach
Speediance supports overall well-being by integrating with smartwatches for comprehensive health tracking and fostering a sense of community through online connections.
The Future of Fitness
Innovation and Adaptation
AI and smart technology are revolutionizing fitness by providing tailored workout plans and real-time feedback. Vannoy expects Speediance to continue evolving, helping individuals achieve their fitness goals more efficiently.
Personal Insights from Sienna Vannoy
Fitness Journey
Vannoy’s journey from a collegiate softball player to a wellness bodybuilder and personal trainer reflects her dedication to fitness. She joined Speediance to help others achieve their fitness goals and embrace a healthier lifestyle.
Advice for Beginners
For those starting with an at-home gym like Speediance, Vannoy emphasizes the importance of consistency, patience, proper form, and staying hydrated.
My Experience with the Speediance Family Plus Home Gym
As a fitness enthusiast, I have always valued the convenience and efficiency of at-home workouts, but finding the right equipment has been a game-changer. The Speediance Family Plus Home Gym has made my fitness routine more accessible and comprehensive, truly revolutionizing how I approach my workouts.
The Speediance Family Plus is designed to fit into limited space while offering unlimited possibilities for full-body training. With its adjustable resistance feature, it can adapt to match your strength and ability level, providing up to 220 lbs of personalized challenge. This flexibility allows me to tailor my workouts precisely to my fitness goals.
One of the standout features of the Speediance Family Plus is its versatility. It can transform into various equipment, including a rower, Ski Trainer, squat rack, and cable station. This multifunctionality means I can perform a wide range of exercises without needing multiple pieces of equipment. The Freelift and partner modes offer additional customization options, allowing me to switch up my routine and even enjoy partner workouts.
Despite its comprehensive capabilities, I still supplement my at-home workouts with sessions at a traditional gym. Primarily, this is for leg day, where I utilize heavier weights and specialized machines not available at home. Additionally, my training in kickboxing and Brazilian Jiu-Jitsu (BJJ) requires access to specific facilities and equipment, which I find at my gym.
The convenience of having the Speediance Family Plus at home cannot be overstated. It eliminates the need for daily commutes to the gym, saving me time and allowing for more flexible workout schedules. The seamless integration of various workout modalities within one compact system ensures that I can maintain a well-rounded fitness routine from the comfort of my home.
Even my girlfriend, who typically gets most of her exercise through her physically demanding job and rarely lifts weights, has found the Speediance Family Plus Home Gym incredibly convenient. The ease of use and the flexibility of the equipment have encouraged her to start incorporating more structured workouts into her routine. She’s particularly taken to using the gym for core and leg exercises, which she can easily fit into her busy schedule without needing to leave home.
The adjustable resistance and variety of equipment modes, such as the squat rack and cable station, provide her with everything she needs to target specific muscle groups effectively. The convenience of having a comprehensive workout system at home has not only made it easier for her to stay active but has also inspired her to explore new fitness goals. This shared use of the Speediance Family Plus has brought an additional layer of motivation and enjoyment to our fitness journey together.
In summary, the Speediance Family Plus Home Gym has become an essential part of my fitness journey. It offers the perfect balance of convenience, versatility, and challenge, making it an invaluable addition to my workout regimen. Whether you’re training solo or with a partner, this home gym provides the tools you need to achieve your fitness goals effectively.
Want more behind-the-scenes content, exclusive sneak peeks, and inspiring stories like this? Follow me on Instagram! 📷 I share my latest adventures, interviews, and features, giving you a glimpse into the exciting world of lifestyle, health, and wellness. From garden tours to culinary creations, and much more, my Instagram is your ticket to staying connected and discovering what makes Tampa Bay so vibrant.
Click the link below to follow me and never miss an update! Let’s grow together! ⬇️
Fitness
Scientists Say Most Adults Need 4 Times More Exercise Than Recommended for Major Heart Benefits
Substantial heart health benefits may require 560-610 minutes of weekly exercise, with lower fitness individuals needing even more activity to achieve similar protection.
Adults may need far more exercise than current public health guidelines recommend to significantly lower their risk of heart attack and stroke, according to an observational study published online in the British Journal of Sports Medicine.
Researchers found that adults needed between 560 and 610 minutes of moderate to vigorous physical activity each week for a substantial reduction in cardiovascular risk. That is roughly 3 to 4 times higher than the current recommendation of at least 150 minutes weekly of activities such as brisk walking, running, or cycling.
The findings also suggest that people with lower fitness levels need slightly more exercise than highly fit individuals to achieve the same cardiovascular benefits.
Researchers said current exercise recommendations may need to move away from a one-size-fits-all approach and instead provide personalized goals based on a person’s fitness level.
VO2 Max and Cardiovascular Fitness Explained
Cardiorespiratory fitness differs widely between individuals and is considered a strong indicator of heart health. Researchers noted that low cardiorespiratory fitness is closely linked to a higher risk of heart attacks, strokes, and early death.
One common way to measure fitness is through VO2 max, which reflects the maximum amount of oxygen the body can use during intense exercise. The measurement shows how efficiently the heart, lungs, and muscles work together to deliver and use oxygen.
Researchers from Macao Polytechnic University in China investigated how physical activity levels and cardiorespiratory fitness, measured through VO2 max, influenced cardiovascular disease risk.
UK Biobank Study Tracks Exercise and Heart Events
The study analyzed data from 17,088 participants in the UK Biobank study collected between 2013 and 2015. Participants had an average age of 57, while 56% were women and 96% were white.
Participants wore wrist devices for seven consecutive days to track their normal exercise levels. They also completed a cycling test to estimate VO2 max.
The researchers included additional information such as smoking habits, alcohol use, self reported health and diet, body mass index, resting heart rate, and blood pressure.
Over an average follow-up period of 7.8 years, researchers recorded 1,233 cardiovascular events. These included 874 cases of atrial fibrillation, 156 heart attacks, 111 cases of heart failure, and 92 strokes.
560–610 Minutes Weekly Linked to Stronger Risk Reduction
Adults who met the current guideline of 150 minutes of exercise per week saw a modest 8% to 9% reduction in cardiovascular risk, regardless of fitness level.
However, achieving a more substantial reduction of greater than 30% required between 560 and 610 minutes of moderate to vigorous exercise weekly. Only 12% of participants reached that level of activity.
Lower Fitness Levels Require More Physical Activity
The analysis showed that participants with the lowest fitness levels needed about 30 to 50 additional minutes of exercise each week compared with highly fit individuals to gain similar benefits.
For example, a person with low fitness needed about 370 minutes of moderate to vigorous exercise each week to reduce cardiovascular risk by 20%, compared with 340 minutes for someone with high fitness.
The researchers say, “This finding highlights the steeper challenge faced by deconditioned populations.”
Researchers Call for Personalized Exercise Guidelines
Because the study was observational, the researchers said it cannot prove cause and effect. They also acknowledged that participants may have been healthier and fitter than the general population. Additional limitations included estimating cardiorespiratory fitness rather than directly measuring it and not tracking sedentary behavior or lighter physical activity.
The team said the findings support current exercise guidelines as an effective minimum target for cardiovascular protection. However, they added that more personalized recommendations could help motivated individuals further reduce their heart disease risk.
“Future guidelines may need to differentiate between the minimal moderate to vigorous exercise volume required for a basic safety margin and the substantially higher volumes necessary for optimal cardiovascular risk reduction,” they conclude.
Reference: “Joint non-linear dose–response associations of device-measured physical activity and cardiorespiratory fitness with cardiovascular disease: a cohort and Mendelian randomisation study” by Zhide Liang, Senyao Du, Shiao Zhao, Xianfei Wang, Qiang Yan, Baichao Xu, Sanfan Ng and Ziheng Ning, 19 May 2026, British Journal of Sports Medicine.
DOI: 10.1136/bjsports-2025-111351
Never miss a breakthrough: Join the SciTechDaily newsletter.
Follow us on Google and Google News.
“In space we don’t experience any forces, our muscles, our bones immediately start to diminish because we’re not being loaded by those forces,” says Dr Dan Cleather, professor of strength and conditioning at St Mary’s University who is on the team developing the British equipment, HIFIm.
We may receive a commission on purchases made from links.
Coming on the heels of the exercise-crazed 1980s, with its ubiquitous leg warmers and tights, were the 1990s. During the decade, cardio-packed martial arts workout videos and stationary bike spinning classes came into vogue, as well as some new gym lingo. And, while the decade did get some things right when it came to health and fitness — like the Health At Every Size Movement and the culmination of the U.S. government’s push to promote its Healthy People guidelines — it also got some things very wrong, especially when it came to its fitness jargon. We just can’t forget the fact that these popular ’90s catchphrases sounded quite ridiculous, not just today, but even back then. With that said, here are some of the classic cringeworthy slogans of the era, which you might recognize if you’re a Millennial, Gen Xer, or Boomer.
Tae Bo Nation (and Work It)
By the late 1990s, fitness guru Billy Blanks seemed to be touting his Tae Bo kickboxing-meets-martial-arts videos on every screen. Thus, his calls to form a “Tae Bo nation” and to “Work it!” became commonplace.
Interestingly, Blanks refused to follow a script for his Tae Bo videos (via Men’s Health). Consequently, his enthusiasm was totally legitimate (and smile-inducing) for everyone involved. As Blanks told The New York Times in 2026, “Even though we were working out hard, we were having so much fun with doing it.”
Unlike many fitness trends that completely disappeared, Tae Bo has demonstrated some staying power, with today’s generation rediscovering the classic workout, albeit without the “Work it!” catchphrase or the tight neon outfits.
Abs of steel
The 1980s saw the birth of “Buns of Steel” workout videos, featuring glute-burning exercises. The slogan took on a new form in the 1990s and became “Abs of Steel,” a branded workout featuring toned fitness instructor Tamilee Web that eventually took off as a catchphrase as well.
Even nowadays, it’s used as a figure of expression (or even ironically in memes) because of how everyone associates well-developed abs with toughness. Obviously, though, everyone knows that toned abs aren’t literally as hard as steel. (Check out these ab exercises that should be in your workout routine.)
Boo-yah!
In the ’90s, it wasn’t that uncommon to hear someone utter, “Boo-yah!” after any great accomplishment, like winning at sports or completing a particularly intense workout. In fact, the strange term became a one-word catchphrase after ESPN reporter Stuart Scott kept saying it during the early part of the decade.
According to Scott’s college friend Fred Tindal (via The Ringer), “boo-yah” was a misspelling of how someone used to describe the sound of a thunderstorm to them (“crack crack crack crack crack boo-yaw”). Interestingly, while Scott popularized the phrase, he didn’t invent it; experts traced its roots to West Coast hip-hop (per Slate).
Stop the insanity!
Fitness star Susan Powter gained popularity in the 1990s for her passionate cry to “Stop the insanity,” a rallying call for people to move beyond restrictive dieting and fad fitness trends toward true holistic health. Though it earned Powter positive attention (and a guest spot on “The Tonight Show”), her catchphrase also became the subject of jokes and spoofs on various TV shows of the era.
Ultimately, Powter’s following faded. But while her catchphrase is no longer popular, its message remains significant, as evidenced by the growing movement towards fitness at any size.
Squeeze your way to shapely hips and thighs
Longtime actress and model Suzanne Somers shook up the 1990s when she starred in ThighMaster exercise product infomercials, where she claimed it was possible to “squeeze your way to shapely hips and thighs.”
Consumers seemed to buy into the silly slogan: On the “Hollywood Raw” podcast, Somers claimed that they “stopped counting” when they reached 10 million copies sold (via Yahoo!).
But does Somers’ ThighMaster actually work, as the catchphrase suggests? “[With the ThighMaster], you’ll build muscle, but it’s not going to be functional in any way,” fitness expert Justin Price told the Los Angeles Times, reinforcing what we know about spot reduction being fiction.
-
Denver, CO5 minutes agoWATCH | Eucharistic Procession Coming to Downtown Denver June 6
-
Seattle, WA11 minutes agoThe Best Date Night Restaurants In Seattle – Tasting Table
-
San Diego, CA17 minutes agoMLB Trade Rumors: San Diego padres Eyeing 2 Specific Relievers
-
Milwaukee, WI23 minutes agoSuspect in fatal Milwaukee crash was driving without a license, police say
-
Atlanta, GA29 minutes agoNFL Network Names Atlanta Falcons QB as ‘Make or Break’ Player, We Add 5 More
-
Minneapolis, MN35 minutes agoBetween Minneapolis And Madison Is A Scenic Midwest River City With Camping, Tasty Eats, And Outdoor Fun – Islands
-
Indianapolis, IN41 minutes agoThe Hill 317 kicks off season with Memorial Day climb
-
Pittsburg, PA47 minutes agoPittsburgh youth wrestling shirt finds way home after landing in Japan
