Getting started on gymnastic rings can be a pretty daunting task. For individuals who are thinking of swinging into a new physique for the first time, a small amount of research on ring training can often leave you with more questions than answers.

Many of us have been left scratching our heads as various internet sites throw out contradicting information on what to buy, how to start, where to use them, whether to get tape. The list goes on.

Not to fear though. We’ve saved you the hassle of researching a variety of sites with our complete beginners’ guide to getting started on gymnastic rings.

Why train with rings?

With all the hi-tech and fancy gym equipment on the market today, each with the ability to isolate muscles you didn’t even know you had, the idea of two wooden circles hanging by strap seems rather rudimentary.

Yet, if I was sent to a desert island and only allowed one piece of workout equipment to take with me, it would easily be a set of gymnastic rings. Their versatility, effectiveness, and convenience make them an essential part of any strength athlete’s inventory.

1. Effective

Being suspended in space, gymnastic rings are free to swing and move around making even simple tasks like holding yourself up on them highly taxing. The lack of stability means you’re forced to steady your body when performing movements, thus engaging multiple muscle groups that all have to work together.

As a result, rings can provide a faster way of building strength and muscle mass compared to most other bodyweight equipment. They can provide a demanding yet highly effective workout for your upper body and core.

2. Portable

Rings are incredibly portable meaning they can be taken and used pretty much anywhere you like. As long as you can find somewhere to hang them from, you’ll always be able to carry a mini gym around with you.

3. Versatile

Rings are capable of training a huge range of movements and muscles in just one workout. There aren’t many equipments that can match the complete workout that rings deliver without you having to leave that one spot.

You can build pushing, pulling, and core strength to incredible levels with a set of rings if you’re workout is varied enough.

Any exercise you do on the rings can also be scaled up or down to suit your strength level. So, whether you’re just beginning your fitness journey, or you’re a seasoned strength athlete, you can make significant gains using rings.

4. Enjoyable

The list of movements you can master on the rings is endless. You’ve got your beginner moves such as dips, pull-ups, and push-ups through to your more advanced moves like the muscle-up, in & outs, and forward rolls, right the way up to your herculean strength movements such as the crucifix or Maltese position.

Because of this, ring work is never likely to get boring or mundane. With infinite possibilities, you’ll never run out of exercises to try. Once you’ve completed one movement, you can move straight on and begin the progressions to another.

Which rings do I get?

Rings tend to come in 2 different materials. Wood vs steel. You can get plastic ones but it’s worth writing these off right away. Whilst they’re lightweight and cheap, they lack the wearability of steel, get incredibly slippy, and don’t have the feel that wooden rings provide.

1. Wood rings: Benefits & Disadvantages

Most ring enthusiasts and professional gymnasts will swear by the wooden rings. They have several key advantages over steel rings which make them the ring of choice for many.

A. Used in competition

Wood rings are the only rings used in competition, hence why they’re endorsed and used by Olympians. Of course, this is only really relevant if you’re planning to enter professional gymnastic comps.

B. Better grip

Wooden rings are notable for the improved feel they offer the user. Nothing comes close to the natural feeling of wood rings. The smooth surface allows you to feel your way into the exercises and gives you more control.

They also retain chalk well and provide good grip, thus helping reduce calluses and blisters on your hands.

C. Practical

Wood rings are usually priced at affordable rates, even higher quality rings. Their practicality is enhanced by them being lightweight and easy to carry around.

For all their advantages though, there are a couple of limitations to using wooden rings.

Before buying your rings you should consider where you are going to store them. If the answer is outdoors or a space that is susceptible to extreme temperatures, sunlight, or water, then it might be best to get a material more durable than wood. Wooden rings can quickly warp and deteriorate if not stored indoors.

2. Steel rings: Benefits & Disadvantages

Steel rings aren’t as common in gyms compared to wood rings, but still have their place if you’re looking to primarily workout outdoors or likely to be storing them in unsafe places. Steel rings have a few advantages that lead to some ring users choosing them over wood rings.

A. Resilient and durable

Steel rings cannot be beaten in durability. They’re extremely resilient to the elements so you can store them outdoors indefinitely without worrying about wear and tear.

B. Heavy

The extra weight of steel rings can be an advantage when using them. The extra weight gives them a little more stability making them perfect for those who struggle with performing dips or push-ups.

Unfortunately, steel rings are ridden with a few cons as well. The powder coating used on most is great for protection against the weather but does tend to leave the rings susceptible to chipping and dents.

They don’t grip well either. As soon as you start to sweat they will start to feel very slippy. This is exacerbated by their failure to hold chalk well.

When looking at the bigger picture, the cons of steel rings outweigh the pros. Specifically, if you are using and storing your rings outdoors, you’re better off going with wooden rings. In the long run, you will save yourself money having to replace it.

How do rings compare to other calisthenic equipment?

Calisthenic training encompasses a wide variety of (mostly pretty cool) exercises that rely on bodyweight, control, core strength, and full-body engagement. Rings are just one aspect of a wide range of calisthenic equipment you can buy for your home.

For me, you don’t need anything other than a set of rings to begin your calisthenics journey. They have very few downsides and unlike other calisthenic equipment, there is no limit to which muscles you can train.

Here is how they compare to other equipment in the calisthenic world.

1. Dip bars

If you have the space, dip bars can be a fantastic addition to your home workouts. They work for any fitness level and allow you to work on any push/pull movement easily. A key benefit of them is they offer an easier method of building the necessary core strength and stability for ring dips.

If you are an absolute beginner, dip bars are a perfect way to learn body control. They do however limit the number of exercises you can do, so they would need to be an addition to your home gym rather than the only item in it. They also take up a lot of space so your other equipment won’t have much room to fit anyway!

Rings, on the other hand, whilst harder take up a lot less space and offer a lot more variety of exercises beyond just dips and rows. This can support anyone looking to try their hand at calisthenics without the need to buy loads of specialist equipment.

2. Pull-up bar

Pull-up bars are amongst the most straightforward pieces of equipment you can get for a home gym. On top of that, they can be extremely affordable and fit easily in small spaces.

Using a pull-up bar you can work a wide variety of upper body muscles including back, arms, shoulders, and core. They can even support increased mobility and flexibility.

Rings on the other hand offer all the same exercises and so much more. They’re just as portable and whilst the exercises are more challenging due to the lack of stability, the variety of exercises and progressions you can do means you will never get bored of them.

Honestly, the main use for my pull-up bar these days is as an anchor to hang my rings off during home workouts.

A benefit the pull-up bar does have is its ability to isolate specific muscles. You can change your grip to target certain areas, a feature the rings can’t quite offer. With the rings, you will utilize a variety of muscles on the pull-up, mainly due to the unstable movements of the rings.

Are there any downsides to getting rings?

As with anything, there are a couple of cons to consider with gymnastic rings.

Firstly, they’re seriously hard. You need a high amount of body control and strength to even begin exercising on rings. There are regressions but the difficulty can be a setback for some so be prepared to fight through the hard bits at the start.

Secondly, they lack any serious ability to work the legs. There are a few bodyweight exercises but nothing that will bring about the same results as a squat or deadlift session.

Finally, it can be hard to see or quantify the results of your ring training immediately. Ring training is not as simple as adding an extra plate to the barbell to see if you’ve made progress. It can be frustrating at times and many get stuck on one exercise or progression for a long time. The key to resolving this is perseverance and understanding that ring training is about the long game, not short-term goals.

Should I get rings then?

I’m sure you’ve figured out my answer to this question by now. Yes, I would definitely recommend!

If you’re looking to get fitter through calisthenics, improve your physique, or just need a new fitness challenge to spice up your workouts, rings are without a doubt the way to go.

All the exercises you can perform on other individual calisthenic apparatus can be done in just one piece of equipment. Whether you’re a beginner learning the ways of calisthenic training or you’re a bodyweight training pro, rings are a practical, budget-friendly, and extremely enjoyable addition to your home gym.

It’s that time of year, the sun is back, leaves are blooming, and it’s finally warm out again! It’s time to put away your windbreakers and sweats and break out your heat gear! If you’re searching for an upgrade to your old tattered workout clothes, this is the article for you! We’ve collected our top go-to brands for all budgets to get you ready to break a sweat during the summer heat!

Go-To Brands on a Budget:

While some of the brands on the list may at first appear to be on the pricier side, they offer some fantastic discounts that let consumers get some great gear at an affordable price! For those who are not looking to break the bank, these are our top 3 budget-friendly brands to get your workout wardrobe started!

1. Athleta

Athleta, Gap’s activewear clothing line, offers excellent quality gear that not only looks great but feels great as well! Athleta gear is so amazing that it still made our top three list even though it only offers equipment for women. Athleta is the only brand on our list for that niche. Yes, although I’m a man, I can honestly give Athleta my stamp of approval because that this is all my wife wears!

She is a massive fan of the Printed Mesh Racer Run Short (above) and their leggings (below)! If you’d like to give the leggings a try, they are currently on sale for $34 off! Speaking of sales, this is where Athleta pulls away from the pack. Athleta constantly has generous discounts on their website, so we highly recommend that the sales page be your first stop when you visit! The site also offers 20% off your first order if you sign-up with your email!

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2. Under Armour

Under Armour is next on the list for its wide selection and high-quality hot weather gear options. While Under Armour may not boast as many discounts as Athleta, their website has a very extensive list of items that all fall under their “under $25” list.  Another great feature that Under Armour affords is how they categorize equipment by sport! You can shop for attire from anything ranging from running to playing basketball or football. Whatever your preferred exercise is, Under Armour has you covered! One of my go-to purchases is the Men’s UA Tactical Tech Short Sleeve T-Shirt (above)! You will be hard-pressed to find a better deal on a moisture-wicking shirt!

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3. Nike

Like Under Armour, Nike has been a powerhouse when it comes to sports and fitness attire. Nike also offers a wide selection for both men and women and breaks down their numerous options into sports sections. Where Nike differs from Under Armour is the sales category. Nike also offers a nice variety of options coming in at under $25; however, they also do a great job of rotating numerous sales.

If you go on the Nike website now, they currently have a 40% off sale on select items and offer free shipping and 60-day free returns for those who sign up today! One of the best deals that we found on the Nike website right now is the Nike Pro and Icon Clash Women’s tights and leggings for around $36. If you are looking to jump-start your fitness routine for the summer, we highly recommend you take advantage of these current Nike deals!

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Go-To “Treat-yo-self” Brands:

For those of you that would like to indulge in a few pricier options, these top three brands offer the quality and feel that you expect for the price! While they may be a bit more expensive, the durability you are paying for is well worth the price!

1. Lululemon

Lululemon is not just a fad that the celebrities wear; they are a quality company that makes excellent clothing! While the company came flying onto the fitness scene with their primarily yoga-based clothing line, they have since branched out to include running, training, golf, casual, and working out. One of the things that frustrated some consumers early on in Lululemon’s surge to fitness stardom was their lack of sales. This is a thing of the past as they now boast a “We Made Too Much” category where they supply killer deals on their items.

They also offer a rather generous 20% to active-duty military who shop in-store! One of my favorite shorts in the entire world is also currently on sale! The Pace Breaker (above) is one of Lululemon’s top sellers and designed with running and training in mind. While priced initially at $68, you can get yourself a pair for only $49! While the sticker price may seem a bit high, this is clothing that will last and leave you feeling comfortable while you push yourself through your workout.

Search Lululemon on Amazon

2. No Bull

No Bull is a relatively new brand in the fitness space whose exposure has been highlighted through the rise of cross-fit. The brand is built around functional fitness and produces some of the best trainers on the market! These are the only shoes that my wife and I will wear while we train. Not only are they lightweight with a zero-drop heel, but they are also sturdy enough to push you through a sprint workout as well.

No Bull offers a selection of trainer shoes, weightlifters, and runners. They have also been recently expanding their designs for the shoes to allow you to express yourself through your fitness attire! No Bull also offers a wide variety of discounts offering 20% to Military, First Responders, Nurses, Medical Providers, Government Employees, and 10% to teachers!

Search NOBULL Trainer on Amazon

3. Fabletics

Closing out our top three higher-end fitness lines is Fabletics. Fabletics provides some of the best feeling workout attire on the market! They are a close rival to Lululemon and offer a fantastic promotion upfront. If you are a new customer and sign up for their VIP subscription, you can get 2 for $24 leggings or 2 for $24 shorts for their male section. This is a considerable saving, as leggings for Fabletics usually run for $74.95 if you check out as a guest.

If you chose to sustain the VIP membership, you could continue to enjoy discounted prices; however, the subscription will cost $49.95 every month. There is no set time to keep the subscription; you are free to cancel whenever you like with no issues. This is a great way to get quality clothing at a highly affordable price!

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Which Brand Should You Get?

Any of these brands are an excellent option for whatever budget you may have. They all provide their advantages based on what your summer fitness goals may be. We highly recommend just going with the best deal that you can find with any of these brands. You will not be disappointed with the quality you receive, and you will be ready to start breaking a sweat in no time!

There are plenty of fitness regimes out there to try, from HIIT to Crossfit. But many of us overlook the benefits of a simple walk for our health and wellbeing. If gyms aren’t your thing (or they have all closed because of a global pandemic), walking is a simple, low-cost, and effective way of getting your body moving.

The NHS recommends that we should all be exercising for 150 minutes each week, and even just a brisk 10-minute walk a day can count towards that goal. So, however busy you are, you should be able to fit a walk into your day.

If you want to get the most from your daily walks, our guide to walking for health should help get you started.

The benefits of walking

Before we get stuck into the tips and tricks, it is worth looking at some of the amazing benefits that walking regularly has for our health and wellbeing. It is easy to dismiss walking as not being ‘proper’ exercise, but this is far from the case. Walking is good for our bodies, our minds, and even our social lives.

1. Walking is good for our physical health

Being physically active is important for our health and can reduce the risk of developing diseases such as diabetes, liver disease, cancer, arthritis, and cardiovascular disease. But high-intensity exercise isn’t possible for everyone. Walking is a gentle way of getting our bodies moving.

2. Walking is good for our mental health

Walking combines both physical activity and time outdoors. Both are beneficial for our mental health. Taking regular walks has shown benefits for a whole range of mental health issues, including depression, anxiety, and insomnia.

3. Walking can reduce loneliness

According to the Campaign to End Loneliness, 45% of adults in the UK sometimes experience loneliness. Not only is this bad for our mental health, it can have a knock-on effect on our physical health too, leading to high blood pressure and heart disease.

Fortunately, hobbies such as walking can help to combat loneliness by giving us a structured way to spend time with other people. Walking with friends or joining a walking group are excellent ways to prevent loneliness.

Hopefully, you are now convinced of the advantages of a daily walk for your wellbeing. But how do you make sure you are getting the most from your new walking habit? Let’s look at some practical ways to ensure your walks are giving you all the benefits you need.

Tips for making the most of your walks

1. Invest in the right clothes

Walking is a low-cost activity, but it is worth spending a little bit on suitable clothing and footwear, so that you can carry on walking even in the colder, wetter months. What you decide you need will depend on where you walk, how long for, and whether you will be walking even when the weather is bad. As a general guide, you might consider buying the following:

• A good pair of waterproof walking boots – make sure they fit you well and won’t rub. If you’ll be walking in the countryside, good grip is key to prevent you slipping and sliding when it is wet and muddy. Unless your usual walking route is very waterlogged, walking boots are usually a better choice than wellies, which don’t have as much grip.
• Practical clothing – you can easily walk in whatever you already own, but walks can get muddy, especially in the wintertime. Having practical clothes that you don’t mind getting dirty means you don’t have to worry about ruining your everyday clothes. Choose layers for walking in colder weather and look for quicker drying fabrics for the wetter months. Jeans, for example, take a long time to dry when they get wet and can rub along the seams. A good pair of walking trousers or leggings avoids this issue.
• A lightweight waterproof – you don’t necessarily want a big jacket when you are walking, which can end up making you too hot and sweaty. Instead, choose a light waterproof. You can always wear multiple layers underneath it in colder weather. Look out for waterproofs with double zips, adjustable hoods, and Velcro wrist cuffs to keep out the rain. Depending on your local weather patterns, you might also want waterproof trousers.
• A wide-brimmed hat – hoods are good for keeping the rain off your neck and hair but do nothing to prevent it from going in your eyes. For walking in the rain, a hat with a wide brim can help keep you dry and still able to see clearly. You can wear it over your hood for ultimate rain protection. Yes, you may look a bit silly, but you’ll be dry and comfortable, which is far more important.

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2. Plan your routes

Although there can be a great adventure in setting off without knowing where you will end up, most of us are limited on time, so planning your route before you head off on your walk will help you find a trail that fits the time you have available. That means you can spend more time walking, and less time trying to navigate.

If you are a keen map reader, you can use a local OS map to plan your walks. But there are also apps available to help you find local walks in your area, without having to take a large paper map with you. You can do this just in Google Maps, though it doesn’t always recognise footpaths. Or you can download one of the free apps dedicated to walkers. Examples include:

• MapMyWalk GPS
• Go Jauntly
• Plot a Route

3. Walk with others

As we’ve already discussed, walking with others can be a great way to combat loneliness and support your mental health. It can also help you to make walking a regular habit since you’ll have someone else to hold you accountable.

If you already know people who are keen walkers, make a regular date to walk together – you can take it in turns to pick the route so that you both have a chance to learn new trails.

If you don’t know anyone who walks, or you are keen to meet new people, try joining a walking group. There are lots available and many are aimed at a particular age group or fitness level, so you don’t have to worry about whether you will be able to keep up. Some places you can look to find a walking group in the UK include:

• The Ramblers
• Walking for Health
• The Long Distance Walkers Association
• Mental Health Mates

You can also search online to find walking groups for your local area. Many smaller groups exist and most will have an online presence, even if it is only a Facebook page. Another place to look for local groups is on the noticeboard at your local library or community centre.

4. Pick up the pace

According to the NHS, we get the best results from walking when we go at a brisk pace, which they say is around 3 miles per hour. This may be a little faster than your usual walking pace.

To make sure you are going fast enough, you can use a fitness tracker or an app on your phone to monitor your speed. You can also work it out manually by dividing the distance you’ve walked by the time it takes you. If you’ve taken our advice and mapped your walk before you set out, you can give yourself check-in points – if you reach them in the right amount of time, you know you are walking fast enough.

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5. Take a walk on the wild side

Maximise the mental health benefits of your walks by getting out into nature. A 2018 study comparing the impact of a brief walk in a wooded area with a city walk found that walking in the forest was the most effective at reducing the symptoms of anxiety and depression.

Being in nature is well-established as a way to reduce stress, improve our moods, and increase our mental wellbeing. If you live in an urban area, planning to go slightly further afield for your walks on your non-workdays may help you to find natural areas.

But there are also plenty of ways to walk in nature even in cities – use Google maps to help you find your local green spaces. Parks, nature reserves, and wild spaces can be found in most urban areas. You will just need to look a little harder than you might if you lived in the countryside.

6. Retire the car

Going for a walk doesn’t always have to be a planned activity in itself. For short, local journeys, retiring the car and going on foot instead is an easy way to incorporate walking into your daily routine. Since even a short walk can count towards our active minutes for the week, quick trips to your local corner shop or to pick the kids up from school all add up.

Walking instead of driving for short journeys is also good for the environment and your wallet, as it means you won’t use petrol unnecessarily. You just need to leave yourself slightly more time than you would if you were driving.

7. Listen to music

If you are struggling to pick up the pace or to motivate yourself to take a longer walk, listening to music might be the key. A 2013 study into the effect of music on walking speed showed that we naturally increase or decrease our pace depending on what we are listening to. So, putting on some music with a faster, more energetic beat can help you to increase your walking speed without really having to think about it.

Music is a great motivator too, which is why many of us like to exercise to music. It distracts us from the effort of physical activity.

8. Offer to walk a dog

A walk doesn’t have to be just a walk. You can find a walking companion in a dog too. Even if you do not have one of your own, you can offer to walk your neighbour’s dog or walk rescue dogs from a local pet rescue. Not only does it make your walk more interesting, you get to meet other people with similar interests and do a good turn. Alternatively, check out borrowmydoggy. There, you can sign up as a borrower and connect with local dog owners to take their dogs for walks.

Conclusion

Developing a regular walking habit is a wonderful way of taking care of your physical and mental wellbeing. No matter what your starting point, incorporating walks into your daily routine will help to improve your fitness, reduce your risk of chronic disease, and help you to combat loneliness, anxiety, and depression.

Winter is undoubtedly upon us. And if the cold, wet weather and dark mornings have you hitting the snooze button and snatching a few more minutes in bed instead of grabbing your trainers, you are not alone.

Many of us struggle to stay motivated at this time of year. Even if you are already established in a regular exercise routine, keeping up the momentum when daylight is short and Netflix is calling your name, can be tough.

The good news is that once you start moving, exercise becomes its own reward – the endorphins released by physical movement are a great way to boost our mood and energy levels so that we are motivated to carry on with our workouts.

But what can you do to get yourself moving in the first place? Let’s look at some suggestions for how you can stay motivated to exercise this winter.

1. Invest in the right gear

As famous walker (and author), Alfred Wainwright, once said; “there’s no such thing as bad weather, only unsuitable clothing”. And it holds true for any form of outdoor exercise, not just hiking. If your preferred workout involves being outside, having the right kit will keep you from being put off by cold weather and the odd rain shower.

Invest in clothing that will keep you warmer and drier at this time of year. For runners, cyclists, and green gym enthusiasts, that means long sleeve t-shirts, thermal leggings, and a lightweight, breathable waterproof. Layers will be your friend, so that you can gradually remove items of clothing as you begin to warm up. Cyclists especially will likely want a good pair of tight-fitting waterproof gloves.

If you are going to be exercising outdoors when it is dark, remember to put safety first and choose bright colours and reflective strips so that you are visible to cars and other traffic.

Knowing that you have the right clothes to keep yourself warm is important even if the bulk of your exercise will be taking place in the gym. When you are making the choice to venture out of your cosy home, it is easier to get yourself moving if you have warm clothes to shield you from the worst of the weather. If you usually work out just in leggings and a vest, you may want a baggy tracksuit to go over the top for your journey to and from the gym. And a waterproof coat, of course.

2. Shift your routine

If you are someone who normally likes to get a workout in bright and early, the dark mornings may be playing havoc with your preferred exercise routine. Rather than giving up altogether, consider shifting your schedule around so that your workout falls during daylight hours.

Depending on your job, you may be able to fit a gym session or a run into your lunch break, for example. If you commute to work in the mornings, perhaps your commute itself could become your workout – you have to leave the house to get to work anyway, so you may as well find a way to run or cycle for part of your journey. Make sure to bring spare clothes so you have something dry and work-appropriate to change into at the other end.

For those who are working from home, or whose daily routine doesn’t have the flexibility to allow for an exercise break in the middle of the day, switching your workout to the evening may help.

Although it can be harder to find the energy towards the end of the day, getting moving after work or study can help boost your mood, making the long evenings a little less draining. The same goes for parents with young children – if you are finding it hard to get up before the kids, try exercising once they are in bed instead.

Alternatively, you might find it more manageable to break your workout into two shorter sessions. This means you don’t have to start quite as early, and it may be easier to find half-an-hour in the middle of the day than a full hour.

3. Bring your workout indoors

Although it is entirely possible to continue to exercise outdoors during the winter, there are some days when even the most dedicated fitness enthusiasts are hesitant to brave the weather. Instead of skipping out on your planned workout, have a backup plan for how you can reach your fitness goals by exercising at the gym or at home.

Making sure you have some decent gym equipment at home ensures that you can switch your plans easily if snow, torrential rain, or dense fog make exercising outdoors a bad idea.

You can read our suggestions for the best home gym equipment here.

The main thing is to be flexible. We all fall into set routines when it comes to exercise, so if bad weather prevents you from doing your preferred workout, knowing in advance what your indoor backup plan is will help you stay motivated to get moving.

4. Exercise with a friend

When you are tempted to cancel your workout plans in favour of snuggling up in front of the TV, getting together with a friend can help to keep your motivation high. It is harder to cancel on commitments you have made to someone else than ones you have made to yourself. Plus, working out with someone else is more fun than going it alone.

If getting together with a friend isn’t possible in real life, finding a supportive online community can also be a great way to keep your motivation up during the winter. A 2019 study into the role of social media in encouraging us to exercise found that Facebook can be a positive influence on our motivation. The key is to find online communities that are encouraging and supportive – those that make us feel guilty or pressurised have the opposite effect on our motivation instead.

5. Make SMART goals

If you are needing a little more motivation than usual to keep you exercising in the wintertime, you need to get intentional with your goal setting. While an intrinsic desire to get moving might be enough in the warmer months, at this time of year, you can give your enthusiasm a boost by using the SMART framework to define your fitness goals.

SMART stands for specific, measurable, achievable, relevant, and time-bound. When you use these criteria to set your exercise aims, you should end up with a goal that feels manageable – meaning you are more likely to feel motivated to achieve it.

An example might be “I am going to jog at least three times a week until the end of February so that I can run for half an hour without needing to rest”.

This goal is specific – it lays out exactly what you will do.

It is measurable – you can record how often you jog each week and track how your stamina increases.

It is achievable – running every day might not be realistic, but three times a week is a reasonable frequency.

It is relevant – you’ve related the activity to the ultimate aim of being able to run for half an hour without rest.

And it is time-bound – you’ve given yourself the deadline of February.

So instead of waking up every morning thinking “I really must exercise today”, you will wake up and think “exercising today will help me to reach my goal”. This is a much more motivating way of framing your workouts.

Setting SMART goals particularly aimed at getting you through the winter months can also help by giving you the excitement of a new project to work on. We all know how much easier it is to do something when it is new and shiny than when it becomes just a regular part of our routines. Shake things up by giving yourself a new goal to work towards.

6. Make exercise part of your identity

A 2010 study on the role of different motivational forces in exercise found that participants were more likely to exercise for longer if they considered working out as integral to their identity. So, if you are struggling to find the motivation to get moving this winter, it might help to reframe how you think of yourself.

Instead of seeing yourself as someone who works out because you must, start to think of exercise as a vital part of who you are. If your preferred form of activity is running, call yourself a runner. If it is HIIT routines, think of yourself as a HIIT enthusiast. Make it something that is core to who you are as a person and you are more likely to find the motivation to continue, even when it is cold and dark outside.

Conclusion

It can be hard to find the motivation to keep fit during the winter. But with the appropriate clothes, some home gym equipment, and the right mindset, regaining your enthusiasm for working out is within reach.

References 

Divine A, Watson P M, Baker S, Hall C R, Facebook, relatedness and exercise motivation in university students: A mixed methods investigation, Computers in Human Behavior. 2019: 91; 138-150, https://doi.org/10.1016/j.chb.2018.09.037.

Duncan LR, Hall CR, Wilson PM, Jenny O. Exercise motivation: a cross-sectional analysis examining its relationships with frequency, intensity, and duration of exercise. International Journal of Behavioural Nutrition and Physical Activity. 2010: 26; 7:7. doi: 10.1186/1479-5868-7-7

There’s nothing quite like the start of a new year to begin a gym membership or an exercise regime in earnest. However, instead of spending the equivalent amount of money (or more) on an annual gym membership, for which both optimism and desire is likely to peter out in a few short months, an exercise machine in your own home might be just the investment you need to begin getting in to shape.

Not only do these new machines allow tracking for a variety of important elements, such as pulse and heart rate, the combination of modern design and space considerations have made it such that a number of these machines are now ‘foldable’ making it both space efficient and considerate of the smaller modern spaces that we live in.

How to Pick the Right Treadmill

We studied the features on premium treadmills and came up with the following list of items you should look out for when picking the right treadmill for you.

1. Deck: The running deck needs to be sufficiently big and have cushioning effect to reduce impact on the joints when running. This is usually achieved with proprietary technology by the different manufacturers. Premium treadmills have built-in shock absorbing mechanism under the deck or belt that softens the impact. Having the right treadmill with the right level of cushioning will offer consistently comfortable workout especially when used with long programs.

2. Console & Program: Treadmills in this category come with big LCD display, sometimes in colour. This allows for easy monitoring and control, to set the different on-board program, running speed and incline. Most treadmills have 6 or more programs, sometimes up to 18. As for speed, you can either use the program or set this manually with a typical speed range of 0.5-to-12 MPH. Finally, for incline, this typically goes up to 15%. The display will also show time, calories, distance, steps, heart rate, speed, incline level, pace and elevation change among other useful information.

3. Pulse and Heart Rate: Another common feature among premium treadmills is the presence of pulse grips and chest heart rate sensor for better monitoring of your workout. These sensors take instant readings and display them on the LCD screen. Alternative to this would be your own activity tracker with wrist based heart rate monitor.

4. Foldable: All premium treadmills while bulky and take up a lot of space when deployed are designed to be foldable. Thoughtful designs like hydraulic shock to assist in folding and unfolding the treadmill make it easy to lift and lower the treadmill. When raised, the dock locks in place taking up less floor space and room.

5. Extras: MP3 compatible sound system, cooling fans, temporary storage trays, cup holders, iPad holder, Bluetooth connectivity and companion mobile App are some of the extras that you may find. While these do not necessarily help with running, they are cool to have and definately a talking point when you start listing out the features of your deck to your friends.

Top 5 Best Premium Treadmills

Premium treadmills are dominated by Sole, the company makes some of the best folding treadmills for the market. Other treadmills that made it to our premium list includes LifeSpan and ProForm.

1. Sole F85 Folding Treadmill – FLAGSHIP TREADMILL
2. Sole F80 Folding Treadmill
3. LifeSpan TR4000i Folding Treadmill – FLAGSHIP TREADMILL
4. ProForm Pro 2000 Treadmill
5. Sole F65 Folding Treadmill

BONUS: LifeSpan TR1200i Folding Treadmill

Let’s take a closer look at each of these and how they compare.

1. Sole F85 Folding Treadmill – FLAGSHIP TREADMILL

• Features: Cushion Flex Whisper Deck, shown in a study to reduce impact on your joints by up to 40% compared to running on asphalt, two-ply belt, pulse grip and chest strap heart rate monitoring, cooling fan, MP3 compatible sound system, 9-inch LCD workout display. Foldable design – PULSE & HR
• Power & Speed: 4.0 CHP, DC Type motor with 0.5-to-12 MPH speed range with 6 programs, two custum programs and two heart programs
• Incline: 0-to-15% rack-and-pinion gear design incline
• Dimensions & Weight: 35 by 58 by 80 inches (W x H x D); deck measures 35 by 80 inches (W x D) and running surface measures 22 by 60 inches (W x D); 265-pound weight
• Weight Limit: 400-pound weight limit; 2.75-inch rollers

2. Sole F80 Folding Treadmill

• Features: Cushion Flex Whisper Deck, shown in a study to reduce impact on your joints by up to 40% compared to running on asphalt, two-ply belt, pulse grip and chest strap heart rate monitoring, cooling fan, MP3 compatible sound system, 7.5-inch LCD workout display. Foldable design. – PULSE & HR
• Power & Speed: 3.5 CHP, DC Type motor with 0.5-to-12 MPH speed range with 6 programs, two cust0m programs and two heart programs
• Incline: 0-to-15% rack-and-pinion gear design incline
• Dimensions & Weight: Measures 35 by 58 by 80 inches (W x H x D); deck measures 35 by 80 inches (W x D); running surface measures 22 by 60 inches (W x D); 265-pound weight 
• Weight Limit: 375-pound weight limit; 2.75-inch rollers

3. LifeSpan TR4000i Folding Treadmill – FLAGSHIP TREADMILL

• Feature: 8 impact-absorbing compression shocks to guarantee a consistently comfortable workout. Foldable design with simple to lift and easy to lower, EZfold technology utilizes a hydraulic shock to assist in folding and unfolding the treadmill. 6-inch Blue backlit LCD displays: time, calories, distance, steps, heart rate, speed, incline level, pace and elevation change. Bluetooth adapter sold separately to work with fitness apps.
• Power & Speed: a 3.25 HP continuous-duty DC motor drives a speed range of 0.5 to 12 mph, and a 3-speed cooling fan
• Incline: 15 incline levels
• Dimensions & Weight: 42″ L x 32″ W x 66.5″ H (folded), 74.5″ L x 32″ W x 56″ H (unfolded), 20 x 60 inch running surface, weigh 220.46 pounds
• Weight Limit: 350 pounds

4. ProForm Pro 2000 Treadmill

• Features: ProShox lite Cushioning Deck, SpaceSaver Design with EasyLift Assist, 2.5″ Precision Machined and Balanced Non-Flex Rear Roller, CoolAire Workout Fan, EKG grip pulse, a wireless heart rate chest strap.  7-inch oversized backlit LCD display provides your time, distance, and speed and easy to use dash for digital quick speed electronics with incline adjustability, SpaceSaver fold-away design, 18 preset workouts will keep you busy no matter the fitness level you’re at.  It’s iPod, iPad, and smartphone compatible, with two 3-in. speakers. iFit compatible.
• Power & Speed: 3.5 CHP Mach Z Commercial Pro Motor, up to 12 MPH QuickSpeed Control
• Incline: 3% Quick Decline Control, 15% Quick Incline Control,
• Dimensions & Weight: 72.22 x 33.87 x 57.1 in with 22″ x 60″ 1-Ply Commercial Tread Belt
• Weigh Limit: 350 pound

5. Sole F65 Folding Treadmill

• Features: Sole’s entry level treadmill features folding deck with patented all gear rack and pinion system with a safety lock deck and easy assist folding deck design. Convenient controls and 7.5-inch Blue LCD workout display including heart rate, speed, pace, calories burned, and other useful bits of information. Pulse grip and chest strap heart rate monitoring,  Cooling fans, MP3-compatible sound system
• Power & Speed: 3.25 CHP, DC Type motor, 0.5-to-12 MPH speed range with 6 standard programs, two custom programs, 2 heart programs
• Incline: 0-to-15% rack-and-pinion gear design incline
• Dimensions & Weight: 35 by 57 by 83 inches (W x H x D), deck measures 35 by 83 inches (W x D). Running surface measures 20 by 60 inches (W x D); 253 pounds
• Weight Limit: 350 pounds,  2.75-inch rollers

BONUS: LifeSpan TR1200i Folding Treadmill

• Features: Biomechanically correct deck suspension system supports, Multicolored LCD console tracks your time, calories, distance, speed, and more, Offers 17 preset workout programs including weight loss, healthy living, sports training, and heart rate programs. Foldable design with EZ Drop folding system. MP3 compatible.
• Power & Speed: 2.5 hp motor, 0.5 to 11 miles per hour
• Incline: 15 incline levels
• Dimensions & Weight: 33 x 54 x 70 inches (W x H x D), deck: 20” x 56” running surface, weigh 204 pounds
• Weight Limit: 300 pounds; 2.5-inch rollers.

It is very possible, these days, to begin setting up your very own exercise area or gym in the comfort of your own home. For less than $1000 and from as little as $200, there is a wide range of budget-conscious yet valuable, excellent quality equipment with which to begin building a home gym.

Unless you live in the country, one of the biggest downside of running for exercise in the city is the fumes and air pollution. While you run and breathe heavily, you are taking in all that hazardous exhaust fumes which may have a long-term effect on your health. Stay home, dry, clean and healthy with an indoor treadmill that makes exercising safer and more convenient.

Here in this post, we focus on budget running machines. While these machines may be smaller in price, they offer functions to match many of the upper price range equipment.

Minute for minute, treadmills are the ultimate fat burning machine, eliminating up to 900 calories an hour.

Budget treadmills are the easiest introduction for those new to running. Affordable machine allow you to exercise and keep fit without the hassle of having to go to the gym, paying hefty membership fees or face the weather. Stay dry and clean indoor in the comfort of your own home. Once done, simply fold and store away, these treadmills fold flat or vertically and is space saving compared to some bigger, heavier and more expensive alternatives.

Top 5 Best Budget Treadmills

When it comes to budget treadmills, Weslo and Confidence are your go-to brands. The other brand to make the list is Sunny Health & Fitness known also for indoor cycle trainers and twist stepper. From the overview list below, we list a the features such as number of programs and the availability of a heart rate sensor.

1. Sunny Health Fitness P8700 Treadmill – 9 WORKOUT PROGRAMS
2. Weslo Cadence R 5.2 Treadmill – 6 WORKOUT PROGRAMS
3. Confidence Power Plus Motorized Fitness Treadmill – ULTRA BUDGET
4. Weslo Cadence G 5.9 Treadmill – 6 WORKOUT PROGRAMS, HEART RATE MONITOR
5. Confidence GTR Power Pro Motorized Electric Treadmill – HEART RATE MONITOR, 12 WORKOUT PROGRAMS

BONUS: ProForm 505 CST Treadmill – HEART RATE MONITOR, 18 WORKOUT PROGRAMS

Let’s dive right in and take a closer look at each of these treadmills.

1. Sunny Health Fitness P8700 Treadmill – 9 WORKOUT PROGRAMS

• Features: Easy folding mechanism and soft drop system to help you unfold your treadmill safely, 9 Built-in workout programs; large LCD display to keep track of time, speed, and calories and smart phone/tablet holder, Handrail controls that allow you to control speed, start and stop
• Power & Speed: 2.20 Peak HP drive system for 0.5 MPH to 9MPH (with increments of tenth of MPH)
• Incline: 3 manual incline levels;
• Dimensions & Weight: 62″ x 27″ x 50″ inches. Folded Dimensions: 34.5″ x 27″ x 58″. 15.75 in x 48.82 in running surface, 103 pounds
• Weight Limit: 220 pounds
• A Black and Gray version is also available

2. Weslo Cadence R 5.2 Treadmill – 6 WORKOUT PROGRAMS

• Features: Space saving design, comfort cell cushion deck to reduce impact on joints and for a more comfortable workout, 6 built-in weight loss programs designed by certified personal trainer. LCD monitor tracks speed, time, distance and calories burned.
• Power & Speed: 2.5 CHP drive system
• Incline: adjustable 2 manual positions incline 0.15
• Dimensions & Weight: 64.5 x 55.5 x 29.0 inch (L x W x H), 16″ x 50″ tread belt, 118 pounds
• Weight Limit: 250 pounds

3. Confidence Power Plus Motorized Fitness Treadmill – ULTRA BUDGET

• Features: The Confidence Power Plus treadmill is an ultra affordable machine for every household. It is ideal for people new to running and those looking to shed a few extra pounds, and with it’s folding design and wheels, it is easy to store and roll away.
• Power & Speed: 600W power motor.  1km/h to 10km/h speeds in 1km increments
• Incline: fixed
• Dimensions & Weight: 49″ x 24″ x 11″, Runway Size: 38.5″ x 14″ 57 lbs. – LIGHTEST
• Weight Limit: 120 kg, 19 stones (265 pounds)
• Available in black (shown here) or pink

4. Weslo Cadence G 5.9 Treadmill – 6 WORKOUT PROGRAMS, HEART RATE MONITOR

• Features: Space saving design with foldable running deck, 6 personal training workouts to burn fat, lose weight and stay motivated. Comfortable cell cushioning to reduce impact on joints. Easy pulse sensor for heart rate, simply place thumb on sensor. Blue-tinted LCD with priority display that lets you track speed, time, distance and calories burned.
• Power & Speed: 2.25HP impulse motor 1 to 10 mph
• Incline: 2 position incline
• Dimensions & Weight:  64.5 x 29.0 x 55.5, 16″ x 50″ tread belt, 123 pounds 
• Weight Limit: 250 pounds

5. Confidence GTR Power Pro Motorized Electric Treadmill – HEART RATE MONITOR, 12 WORKOUT PROGRAMS

• Features: The higher model of two Confidence treadmills in our list, GTR Power Pro folds away vertically for space saving storage with roller, 12 built-in fitness programs, a heart rate monitor
• Power & Speed: 1.5 HP motor. 7.5 MPH
• Incline: 3 settings adjustable incline
• Dimensions & Weight: Runway Size: 43.5″ x 15.75″. Full product size: 52″ x 25.2″ x 52″. Folded dimensions: 54″ x 25.5″ x 23″. Weight: 62 lbs – LIGHT

BONUS: ProForm 505 CST Treadmill – HEART RATE MONITOR, 18 WORKOUT PROGRAMS

A premium looking treadmill without the hefty price tag. Compared to some of the premium treadmill here, the ProForm 505 CST is just around half the price.

• Features: ProShox Cushioning, iPod Compatible Audio sound system, folds vertically for storage. 18 work out programs. 6-inch backlit display screen for distance, calories, heart rate. Contact heart rate monitor.
• Power & Speed: 2.5 CHP motor with up to 10 MPH speed
• Incline: 0-10%
• Dimensions & Weight:  73.3L x 35.74W x 68.11H in., tread belt dimensions: 20W x 55L inch, 186 pounds
• Weight Limit: 325 pounds

This article was originally published on our sister site Colour My Living and has been adapted for our audience here at Colour My Health.

Cycling like swimming is a low impact exercise, a preferred by most engaging in cardio fitness and training. It is easier on the joints than compared to say running or other high impact aerobic activities.

Regular cycling can help you lose weight, reduce stress and improve your fitness as well as help get you into shape.

An example of how effective cycling can be for someone who weighs 80kg (12st 9lb), an hour’s worth of riding on an cycling machine will burn more than 650 calories and tone their legs and bottom. Some bikes with an elliptical trainer fitted also works on the upper body; toning the hips, arms and shoulders.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week and slowly add up either on resistance, distance or time as you progress.

However, choosing to go outdoor with your bicycle as a mean of exercise meant you have to put up with potential road hazard, careless drivers, the weather, dirt on the road, and worst of all, air pollution. Think of all the hazardous exhaust fumes you breath in especially in the city during your workout. A safer and cleaner option is to take it indoor with a cycling trainer.

Choosing The Type of Exercise Bike That Best Suits You

There are two types of exercise bikes, depending on your preference, you could have the conventional upright bike or the lowered recumbent bike. Both available in folding or fixed format.

To understand the differences and benefits of each of the bikes is to take a look at the infographic prepared by LifeSpan.

However, the information provided is a bit one sided and favours the recumbent bike. As it is lower, recumbent bikes are more stable than upright bikes. Fixed recumbent bikes however take up more space compared to fixed upright bikes.

Top 12 Best Indoor Cycling Bikes for the U.S.

Here are top 12 exercise bikes to keep you strong, fit and healthy. We marked the overview list below with [R] for recumbent bikes and [U] for upright bikes.

1. Exerpeutic 400XL Folding Recumbent Bike – PULSE [R]
2. Exerpeutic Folding Magnetic Upright Bike with Pulse – PULSE [U]
3. Sunny Health Fitness Indoor Cycle Trainer SF-B1203 – [U]
4. Marcy Foldable Exercise Bike – [U]
5. Sunny Health Fitness Indoor Cycle Trainer SF-B1002 – [U]
6. Schwinn 230 Recumbent Bike – [R]
7. Sunny Health Fitness Pro Indoor Cycling Bike SF-B901 – [U]
8. Sunny Health Fitness Indoor Cycling Bike SF-B1110 – [U]
9. Schwinn 270 Recumbent Bike – [R]
10. Exerpeutic 900XL Extended Capacity Recumbent Bike with Pulse – PULSE [R]
11. FitDesk 2 Desk Exercise Bike with Massage Bar – WITH WORK SURFACE [U]
12. Schwinn 170 Upright Bike – [U]

Let’s dive in for a closer look

1. Exerpeutic 400XL Folding Recumbent Bike – PULSE [FOLDABLE, RECUMBENT]

• Foldable recumbent exercise bike with quiet V-belt double-drive transmission system
• Precision-balanced flywheel; 8-level adjustable magnetic tension control system
• Easy-to-read LCD display tracks your distance, calories, time, speed, and heart rate
• Semi-recumbent design for easy entry and exit; large seat cushion and backrest
• Supports up to 300 pounds; measures 19 x 46 x 33 inches (W x H x D)

2. Exerpeutic Folding Magnetic Upright Bike with Pulse – PULSE [FOLDABLE, UPRIGHT]

• Large seat cushion for people of any size, easily adjustable to fit anywhere from 5’3 inch to 6’1 inch users.
• Hand Pulse Monitor for heart rate reading
• Folds for storage and can moved with the included transportation wheels
• An 8 level Magnetic Tension control system, allows the user to adjust the tension level for an easier or more difficult workout.

3. Sunny Health Fitness Indoor Cycle Trainer SF-B1203 – [UPRIGHT]

• Fully adjustable seat-Up,Down, Fore, Aft
• Lowest seat setting: 27″ (Seat to Pedal) Highest seat setting: 33″ (Seat to Pedal)
• Chain drive mechanism and Felt fabric brake pad – Micro adjustable tension
• LCD display Speed, Distance, Scan,Time, and Calories Burned
• 22 lb Chromed Flywheel
• Heavy duty crank and steel frame
• Dimensions & Weight: 32L x 22W x 45H in, 61 lbs
• Maximum user weight: 220 Lbs

4. Marcy Foldable Exercise Bike – [FOLDABLE, UPRIGHT]

• Manual adjustment continuous resistance
• High density foam padded seat and height adjustment for different body types
• Easy to read computer screen displays speed, distance, time and calories burned
• Innovative frame design folds up for easy storage
• Counterweighted pedals with adjustable foot straps

5. Sunny Health Fitness Indoor Cycle Trainer SF-B1002 – [UPRIGHT]

• Fully adjustable seat and handlebar
• Heavy duty steel frame with a 49lbs flywheel
• Belt drive mechanism for smooth and quiet workouts
• Adjustable resistance with a press down brake system
• Transportation wheels for easy portability

6. Schwinn 230 Recumbent Bike – [RECUMBENT]

• Dual track two LCD window system allows you to monitor up to 13 different display feedbacks
• Schwinn Connect goal tracking and data export keep you up to date on reaching your fitness goals
• 22 programs, 2 user settings and goal tracking are all there to keep you motivated and challenged
• 20 levels of resistance aligned with a high speed high inertia perimeter weighted flywheel make every workout smooth and quiet
• Charging USB port and data exchange

7. Sunny Health Fitness Pro Indoor Cycling Bike SF-B901 – [UPRIGHT]

• Indoor cycling bike with 40-pound flywheel
• Heavy-duty crank and smooth chain drive mechanism
• Fully adjustable seat and handlebars for comfort
• Adjustable resistance systems; transport wheels
• Supports up to 275 pounds; measures 20 x 46.5 x 48.5 inches (W x H x D)

8. Sunny Health Fitness Indoor Cycling Bike SF-B1110 – [UPRIGHT]

• Fully adjustable seat and handlebars. Transportation wheels for easy portability.
• Chain-drive mechanism for a smooth, quiet workout with 44 lb flywheel
• Dimensions: 46.5L x 20.5W x 47.5H inches.
• Maximum user weight: 265 lbs.

9. Schwinn 270 Recumbent Bike – [RECUMBENT]

• Dual track two LCD window system allows you to monitor up to 13 different display feedbacks
• Schwinn Connect goal tracking and data export keep you up to date on reaching your fitness goals
• 29 programs, 4 user settings and goal tracking are all there to keep you motivated and challenged
• 25 levels of resistance aligned with a high speed high inertia perimeter weighted flywheel make every workout smooth and quiet
• Charging USB port and data exchange

10. Exerpeutic 900XL Extended Capacity Recumbent Bike with Pulse – PULSE [RECUMBENT]

• Recumbent stationary bike offers challenging cardiovascular workout while minimizing stress on your joints and back
• Eight-level Magnetic Tension Control System allows you to customize your ride and challenge yourself over time
• Large, easy-to-read LCD display indicates distance, calories burned, time, speed, and heart rate information
• Measures 22 by 34 by 54 inches (W x H x D) with 63-pound weight and 300-pound maximum user weight

11. FitDesk 2 Desk Exercise Bike with Massage Bar – WORK SURFACE [UPRIGHT, FOLDABLE]

• Durable: Built to Last with high quality gear box components for years of reliable operation
• Unique: Desk features non-slip surface, easy access drawer and massage rollers positioned to make typing while exercising comfortable
• Adjustable: Seat Back and Extender included allowing for upright and semi-recumbent use
• Space Saving: Quick lock folding frame is great for easy transport and storage
• Practical: Fits naturally into your daily routine, is the exercise bike you will actually use

12. Schwinn 170 Upright Bike

• Dual track two LCD window system allows you to monitor up to 13 different display feedbacks
• Schwinn Connect goal tracking and data export keep you up to date on reaching your fitness goals
• 29 programs, 4 user settings and goal tracking are all there to keep you motivated and challenged
• 25 levels of resistance aligned with a high speed high inertia perimeter weighted flywheel make every workout smooth and quiet
• Charging USB port and data exchange

ALSO: Exerpeutic WORKFIT 1000 Desk Station Folding Semi-Recumbent Exercise Bike – WORK SURFACE

• Sliding Desktop: large fully adjustable desktop with forward, back, up and down for sitting or standing positions.
• 3 angle adjustments (0, 16 and 33 degrees), 5 height adjustments 41″ up to 45″. Storage Drawer. Soft foam durable arm rest. LCD Computer.
• 2.5″ Thick AirSoft seat with extra comfort and adjustable to fit 5′ 2″ to 6′ 3″ user height
• Tension Resistance: An 8 level Magnetic Tension control system allows the user to adjust the tension level for an easier or more difficult workout
• Folds up for storage with a foot print of 21.3″ L x 25.5″W
• Weight capacity: 300 lbs. Semi-recumbent design for comfortable, effective workouts

This article was first published on Colour My Living and was adapted for the audience here.