“Basic technologies such as bicycles, clean burning wood stoves and even the humble apple corer seem to provide much benefit with fewer downsides. The more sophisticated world changing technologies not only have the most downsides but they tend to create their own need. Consider cars as an example. They allowed us initially to get places faster but the end result was that the places people needed to go tended to get further apart. Now we can’t live without them.
Some technologies deliver the opposite of what they promise. Social media for example is supposed to bring us together yet loneliness has become pervasive in our society. A recent survey reveals that 61 percent of Americans, 3 out of 5 describe themselves as lonely. The Plains Indians of the 19th century likely suffered little from loneliness. They lived in tribes of 300 or so and the lines between family and community were quite blurred. Basically the entire tribe was one’s family.
Choose your technologies wisely. I live in Maine where snow is plentiful. My neighbor’s snowblower needs gas, maintenance and sometimes clogs or breaks down. My snow shovel has never broken down and helps me maintain 6 pack abs at age 65!”
In a busy world, efficiency is king. Everyone wants the most payoff for their efforts in the least amount of time—especially when it comes to fitness. That’s one of the reasons that high-intensity interval training, or HIIT, has become so popular. Workouts lasting just 20 or 30 minutes can deliver tremendous cardiovascular benefits, help you burn fat and lose weight, build stronger muscles and bones, lead to better blood sugar control and insulin sensitivity, and make you stronger.
But what if you didn’t need to devote 30, 20, or even 10 minutes to your workout? What if you could achieve the same results, maybe even better results, in just 4 minutes? Enter Tabata.
Tabata is a specific type of very-high-intensity interval training. When done correctly, the entire workout takes just 4 minutes. The rub here is that doing it “correctly” means taking yourself to the limit in just 160 seconds of work. Tabata is tough. It’s also, according to research, incredibly effective.
If you’ve been hanging around the blog for a while, you probably know that I’m a big proponent of workouts that are short and sweet—or rather, short and intense. This former marathoner has seen the errors of his ways, and I’ve spent years trying to convince my readers that the typical fitness paradigm has people engaging in workouts that are too long and that exist in the so-called “black hole.” They’re too hard to be aerobic but not hard enough to yield max anaerobic benefits. In other words, workouts that break you down at least as much, if not more, than they build you up in the long run.
But Tabata isn’t your typical HIIT protocol. It’s not your typical sprint protocol (my preferred type of high-intensity exercise). It’s not your typical microworkout (despite being bite-sized). Tabata is its own beast altogether.
The questions at hand today are: Should you be incorporating Tabata into your workout routine? If yes, how? If no, why not?
The Tabata Workout Protocol
Tabata workouts are named after Dr. Izumi Tabata, researcher and former fitness coach for the Japanese National Speed Skating Team. Dr. Tabata was the first person to systematically measure and publish the results of the training protocol that now bears his name, although he, apparently, did not actually come up with the idea. (That was 1980s speed skating coach Kouichi Irisawa.)
A true Tabata training protocol, according to Dr. Tabata himself, involves 7 to 8 “exhaustive sets” of exercise performed at 170 percent of VO2max for 20 seconds, with 10 seconds rest in between.1 If you quit after 6 reps, that’s not really Tabata. Nor is it Tabata if you can eke out a 9th round, if you do 30-second work intervals, or if you rest for more than 10 seconds.
Dr. Tabata conducted his studies using a stationary bike, which allows you to crank up the resistance and quickly get to that hard effort. Now I don’t know if you’ve ever pedaled a bike at 170 percent of VO2max (which equates to the intensity you are able to maintain for just 50 seconds of hard pedaling before you fall off the bike in a pool of sweat), but let me tell you, a 4-minute workout will feel like plenty. Even though you’re only going hard for 20 seconds at a time, the 10-second rest intervals aren’t enough for you to truly recover, so you start each new interval already in a deficit. After 8 rounds, you’ll be spent.
That’s what Tabata is. What is it not?
Tabata Versus HIIT
Tabata is not HIIT. Or HIIT is not Tabata? One of the two.
In any case, Tabata differs from HIIT in several key ways.
HIIT workouts generally last 20 or 30 minutes, perhaps up to an hour. Tabata workouts last exactly 4. No more.
With HIIT training, recovery periods last anywhere from 30 seconds to a few minutes, and they can involve either total rest or lower-intensity activity—pedaling at a lighter resistance, for example. Tabata workouts involve 10 seconds of total rest, period.
True Tabata, as described by the eponymous doctor, must be conducted at the prescribed intensity. HIIT workouts, though challenging when done correctly, aren’t nearly that intense.
That last point is where a lot of people get confused. There’s simply no way to keep going for 20 minutes, much less an hour, at the intensity the Dr. Tabata prescribes. Even the world’s fittest elite athletes would struggle to complete multiple rounds with proper form and at the right intensity, much less your average bloke hitting an hour-long “Tabata class” at the local gym. To go for that long, you’ll be forced to decrease your output. These so-called Tabata workouts that stack together multiple rounds of 20-second on/10-second off exercises are not Tabata in the truest sense. Tabata-style, maybe. HIIT, definitely.
Which is fine. There are plenty of demonstrated benefits to HIIT—but it’s not Tabata.
Tabata Versus Sprinting
Tabata and sprinting have a lot in common: Very brief, very intense work intervals. Relatively short. Leave you feeling more invigorated than wiped out for the rest of the day.
But Tabata isn’t sprinting.
The two biggest differences are that with sprinting, you take longer rest intervals so that you start each sprint fairly fresh, and you might conduct up to 8 or 10 repetitions.
Benefits
For my money, the biggest benefit of Tabata, compared to other types of HIIT training especially, is its efficiency. My biggest gripe with HIIT training in general is that it’s easy to overdo it, in exactly the way that Primal Blueprint Fitness discourages. The line between HIIT and chronic cardio is often blurry. An hour-long HIIT class is almost assuredly going to keep you pegged at a black hole heart rate. Tabata won’t.
In that way, Tabata is much more similar to the sprint workouts I advocate. And all the things I love about sprinting—short, all-out efforts that boost growth hormone, upregulate fat burning, promote insulin sensitivity, and deliver full-body fitness benefits—should likewise be true with Tabata.
The other thing to note about Tabata is that, compared to other types of exercise, it seems to uniquely maximize gains to both the aerobic and anaerobic energy systems. According to research out of Dr. Tabata’s lab, 2 the 20-second intervals at 170 percent VO2max hit a sweet spot for targeting both.3 Most types of exercise preferentially benefit one or the other.
Tabata Workout How-to
You’re familiar by now with the basics: Do a proper warm-up, hop on a stationary bike, crank up the resistance, and start doing your 20-second work/10-second rest intervals. Do eight reps, cool down, hydrate, call it a day. Maybe go for a walk.
Tabata really is that simple. You’ll know you’re hitting the right intensity if you have to dig deep to complete those seventh and eighth reps.
What if you don’t have access to a stationary bike? Dr. Tabata cautions that we don’t know whether the benefits extend to other modalities beyond the bike,4 but I see no reason to think they’d be bike-specific. Any exercise that allows you to achieve high work outputs in 20 seconds should be similarly effective. The beauty of the bike is that you can go from total rest to pedaling hard with a quick turn of the resistance dial. You could probably replicate that with a Versaclimber, battle ropes, sled push, or even an elliptical.
I see lots of Tabata workouts that involve four or five 4-minute circuits of exercises like burpees, kettlebell swings, Russian twists, jumping jacks, mountain climbers, and the like. They utilize the same 20/10 splits, but the fact that they involve 16 or 20 total work intervals tells you that the intensity just isn’t the same—which you can feel. There’s no way 20 seconds of planking is as hard as 20 seconds of pedaling a bike at high resistance. Hence, they aren’t really Tabata.
That’s not a dig on those types of workouts. They’re still HIIT, and you will reap the benefits accordingly. For beginners, this type of lower-intensity (but still challenging) Tabata-style HIIT workout is a safer starting place. That said, since you aren’t doing a strict Tabata workout anyway, there’s no reason to strictly limit yourself to the 20/10 intervals either.
The Bottom Line
Although I think Tabata is great, I wouldn’t only do Tabata workouts. Plenty of research shows that intervals of other lengths and intensities are also worthwhile. Just as I don’t always do the same types of deadlifts or squats, and I change up the surfaces I sprint on, it makes sense to do different types of interval training. Mixing it up probably gives you the best bang for your buck over the long term.
If you do want to do a Tabata session, I’d recommend doing it in place of your weekly sprint. Or you can do it in addition; just watch your recovery and make sure you’re not overdoing it. Remember, true Tabata workouts are hard. Very hard. Not for the faint of heart. (Literally. If you have heart problems, talk to your doctor before undertaking a workout this strenuous.)
How about you? Have you worked Tabata into your training routine? Notice any benefits?
Originally Posted At: https://breakingmuscle.com/feed/rss
The Assault Bike ProX is one of the best cardio machines currently offered, as it provides a full-body, low-impact workout that can still be high-intensity. Popular in the CrossFit community, this fan bike consists of a belt-driven system and a heavy-duty steel frame, making it a great tool to build both endurance and strength.
Here at Breaking Muscle, our experts include athletes, strength and conditioning coaches, and certified personal trainers who are intimately familiar with this fan bike. We put it through hours of strenuous cardio workouts to see if it could take on the challenge. In this Assault Fitness AssaultBike Pro X review, we’ll highlight our results, how well the bike ranked in testing, and how it compares to other fan bikes.
Key Takeaways
The Assault Bike ProX is a great choice of cardio equipment for those who want a total-body workout. This fan bike, also termed an air bike, requires you to engage in full-body exercise using both the handlebars and bike pedals to generate movement through a belt-driven system.
The LCD monitor tracks stats such as calories, distance, speed, watts, and RPM, all of which can help you understand energy output.
The Assault Fitness App, which you can access through your phone and connect to the bike’s Bluetooth-enabled console, allows you to take part in virtual and instructor-led programming.
The AssaultBike Pro X features a smooth belt-driven system to keep the workout efficient and quieter than chain-driven fan bikes. This makes it a great piece of equipment for a home gym, where limiting noise can ensure your workouts aren’t a nuisance to your roommates or family members.
With 11 height settings and six front-to-back settings for adjustments, the seat can move upward, downward, forward, and backward to help accommodate your body proportions.
Made of a heavy-duty steel frame that makes it pretty stable for exercise, the AssaultBike ProX has a weight capacity of 330 pounds, so even heavier athletes can safely use it.
Assault Fitness AssaultBike ProX Cons
Running at $899 at the time of this writing, it’s relatively expensive and may be out of reach for those with tight budgets. In comparison, the AssaultBike Classic and the Titan Fan Bike are both around $699.
The Assault Fitness App, although interactive and a step up from other brands, has been termed “glitchy” through the many reviews at the Apple store. As such, it only has a a 2.1 out of 5 star rating.
The ProX has a large footprint, especially compared to the AssaultBike Elite. The ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Elite is 50.95 inches long, 23.34 inches wide, and 50 inches high. Depending on your home gym setup, the Pro X may take up too much room and prevent you from doing workouts off the bike safely.
Assault Fitness AssaultBike ProX Rating
At Breaking Muscle, we know exercise equipment. We have a product testing team that has put hundreds of machines through the wringer, using them for everything from gentle warm-ups to high-intensity interval training (HIIT) workouts. Many of our staff members are home gym owners themselves and use these products nearly every day.
With the knowledge we’ve gained over the years, we created a proprietary scoring system that we used to rank the AssaultBike ProX in various categories. Not only did we evaluate how the bike performed on its own, but we also compared it with nearly 30 other exercise bikes to see how it stacked up against the competition.
Factor
Rating (out of 5)
Price
4
Materials, build, and construction
5
Delivery and asssembly
5
Performance
4
Included workouts
3
Heart rate monitor
4
Display and stats tracking
5
Conveniences
4
Workout app and subscriptions
4
Bluetooth connectivity
5
Noise level
4
Portability
4
Warranty
5
Assault Fitness AssaultBike ProX Overview
From the founders of the AssaultRunner (one of the best treadmills to train with), the Assault Bike ProX is made with a heavy-duty steel frame finished in a black powder coat that helps keep it corrosion-resistant and capable of standing the test of time. It is a top-tier fan bike that can provide a brutal workout for any athlete.
The AssaultBike Pro X at the Breaking Muscle testing facility
In addition to its tough and durable frame, it incorporates a belt-driven system for a quiet, smooth training experience. It also requires less upkeep than chain-driven systems, which should come as a relief to busy individuals who can’t be bothered with complicated maintenance protocols.
Assault Fitness AssaultBike ProX In-Depth Review
Price
At the time of writing, the Assault Bike ProX costs $899. Fortunately, there is also an option to finance it at around $82 a month through Affirm. For comparison, the Assault Bike ProX is more expensive than the AssaultBike Classic at $699 but cheaper than the Concept2 BikeErg, which costs around $1,100.
The Assault Bike ProX also provides free shipping, which is a big deal for equipment this size. Buying an air bike from another brand could set you back another $100 in shipping costs.
All of the above considered, we’ve rated this bike 4 out of 5 stars for its shipping rate, finance options, and value.
Materials, Build, and Construction Quality
The Assault Bike ProX weighs 125 pounds, has a max user weight of 330 pounds, and boasts a heavy-duty steel frame with a corrosion-resistant black powder coating finish. We love this type of frame and finish because it means less maintenance over time.
It’s also similar to what you would see with the Rogue Echo Bike, which has a black powder coating and almost looks like it was built from scraps of a heavy-duty squat rack! But the Assault Bike ProX isn’t as bulky as the Rogue Echo Bike, making it more compatible with small spaces, which our product testers enjoyed. For comparison, the ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high, while the Echo Bike is 55 inches long, 29.5 inches wide, and 52.25 inches high.
The Assault Bike ProX provides a wide padded seat that can adjust to 11 different heights and six different directions either forward or backward. These adjustments were the same on the Assault Bike Pro, which the ProX replaces. The rubber handles on the ProX help you maintain your grip and keep your hands comfortable throughout the workout as well.
This fan bike also comes with footpegs at the base of the handlebars for you to place your feet. This gives you the option to do an upper body-only workout, which is great for injury recovery or arm day.
Based on the quality and construction of the Assault Bike ProX, we rated it 5 out of 5 stars.
The AssaultBike Pro X comes with foot pegs where you can rest your feet if you only want to use the handlebars.
Delivery and Assembly
We gave the AssaultBike Pro X 5 out of 5 stars for delivery and assembly because of how straightforward it was to build. The bikes arrived at our testing facility 75 percent built, so all we had to do was attach the LCD console, pedals, handlebars, seat post, and saddle. Assault Fitness provides all the tools needed to build your air bike, and it should take roughly 35 to 45 minutes.
Performance
When testing the Assault Bike ProX, we noticed a smoother and quieter ride than what we’ve experienced with other air bikes, like the Titan Fan Bike or the AssaultBike Classic. This is predominantly thanks to the belt-driven system. A belt-driven system requires less maintenance than a chain-driven system, but it is also harder to use. When you pedal, the steel fan wheel generates resistance based on your effort. The harder you pedal, the more resistance is applied.
Working out on the AssaultBike Pro X
However, once you stop pedaling, the fan wheel will stop moving, requiring more effort to get it started again. This might be tough if you’re not prepared for a high-intensity workout. Due to this, we gave the Assault Bike ProX a 4 out of 5-star rating for performance.
Included Workouts
The Assault Bike ProX’s LCD monitor provides seven built-in training programs and a competition mode for those ready to take on the challenge. Through the Assault Fitness App, which we’ll review below, there is also an option to follow instructor-led programs or create customized workouts.
All in all, we give it a 3 out of 5 star rating in this category. The included workouts aren’t as robust as what you’d see in a more interactive bike like the Peloton. However, we do appreciate having them and think they can be valuable for people who may not know where to start.
Heart Rate Monitoring
While the AssaultBike Classic was only compatible with the Polar T34 heart rate chest strap, the Assault Bike ProX is compatible with other brands, like Garmin. You can link a heart rate monitor through the bike’s Bluetooth features. However, you need to purchase a compatible one separately, which is why we only rated it 4 out of 5 stars here (though to be fair, this is common for most exercise bikes).
Display and Stat Tracking
The Assault Bike ProX comes with a five-inch by eight-inch monitor, which is a common size amongst other fan bikes. This high-quality LCD monitor is powered by four AA batteries, which Assault includes with your purchase. The console is great for tracking stats such as calories, distance, heart rate, speed, watts, and RPM. It also connects to the Assault Fitness App.
An over-the-shoulder look at the console on the AssaultBike ProX
Our product testers loved that it could track power output in addition to distance and speed, which is a great measure of energy expenditure to quantify workout intensity. The Rogue Echo Bike monitor doesn’t provide feedback such as watts and RPM on its monitor, which gives the Assault Bike ProX the edge.
All things considered, we’ve given this bike 5 out of 5 stars for its display and tracking capabilities.
Conveniences
When testing the Assault Bike ProX, we noticed a ton of conveniences. First, the air bike requires no electric outlet, and we loved being able to use it anywhere. This feature is also a welcome benefit for commercial CrossFit gym owners, as you don’t have to worry about your members tripping over power cords.
Other conveniences include a device holder and a water bottle holder. Some fan bikes like the Titan Fan Bike also include these conveniences. Others, like the Rogue Echo Bike, don’t (though they are available to purchase separately). We always appreciate it when a brand throws in little extras like this. They allow you to have all your workout essentials within reach. Plus, you don’t have to worry about potentially placing multiple orders or paying extra shipping fees to get them.
Overall, our product testers rated the conveniences 4 out of 5 stars. The only reason we docked a point is that we wish the bike came with a wind guard to prevent cold air from blowing in our faces when training in a cold garage. There is one available on the Assault Fitness website, but you have to buy it separately for an additional $39.
Workout Apps and Subscription Options
The Assault Bike ProX is a part of the Assault Fitness line of exercise machines that operate using the Assault Fitness app. The app was one of our product testers’ favorite features.
Free to download from the App Store and Google Play, the Assault Fitness App provides you with a multitude of instructor-driven workouts. You can do these workouts on your own or compete against other athletes virtually. Many of the workouts also integrate other types of equipment, such as dumbbells and kettlebells, to help you get more well-rounded programming.
While we enjoyed the app, we only gave it 4 out of 5 stars. As of this writing, it’s not available on the most recent version of Android. Athletes with newer Android phones may not be able to use it.
Bluetooth Connectivity
The Assault Bike ProX is Bluetooth-enabled. We don’t necessarily consider Bluetooth connectivity a standout feature, as dozens of cardio machines we’ve tested now come with it. But we’ve also tried inexpensive cardio equipment that doesn’t have this feature, and even Assault Fitness’s classic AssaultBike lacks Bluetooth capabilities. As such, we rated the ProX 5 out of 5 stars here.
Noise Level
When comparing other fan bikes we tested, the Assault Bike ProX generated less noise due to its belt-driven system. The belt-driven system operates more smoothly than chain-drive systems such as those on the Schwinn Airdyne. A noisier system can make it tough to perform workouts at home, especially if you train early in the morning or late at night when others are sleeping.
That said, no fan bike will be completely silent, so you should still expect some noise as air travels through the flywheel. Due to this, we give the noise level of the Assault Bike ProX 4 out of 5 stars.
Portability
The Assault Bike ProX offers some portability, thanks to two small transport wheels at the front. To move it, all you need to do is tilt it onto its wheels to help glide it across the floor. However, although it might be easy for some athletes to move this fan bike, others might struggle to relocate it because it weighs 125 pounds. Based on these findings, we give the portability of the Assault Bike ProX 4 out of 5 stars.
Warranty
The Assault Bike ProX has a three-year non-wear parts warranty and a seven-year frame warranty. The three-year non-wear parts warranty doesn’t cover normal wear and tear on parts like the seat, pedals, and handle grips. This may seem like a drawback, but in our experience, this is common in warranties on other brands’ fan bikes. But the length of Assault’s warranty is longer compared to Rogue, who only offers a two-year warranty on their Echo Bike, and Titan, who only offers a one-year warranty on their fan bike. We gave the warranty of the Assault Bike ProX 5 out of 5 stars for this reason.
Assault Fitness AssaultBike ProX Specs
Overall Dimensions
The Assault Bike ProX is 51.73 inches long, 24.52 inches wide, and 52.51 inches high. Compared to the classic AssaultBike, these dimensions are one to two inches bigger in each category. If you’re between the two, we definitely recommend measuring carefully to ensure you choose the one that will best fit your space.
Resistance
The Assault Bike ProX is a fan bike, meaning it builds resistance based on how much air you recruit in the fan wheel as you work. The harder you pedal, the more air resistance is applied, making your workout more challenging.
In addition to air resistance, the ProX uses a belt-driven system, meaning it only operates when you begin to pedal. If you stop pedaling, the machine stops moving. This makes it harder to operate compared to a chair-driven system, like what you’d see with the AssaultBike Classic.
Weight Capacity
The weight capacity of the Assault Bike ProX is 330 pounds. This is more than the Classic bike, which holds 300 pounds, but less than the Elite, which holds up to 350 pounds.
Seat and Handlebar Adjustments
The Assault Bike ProX can accommodate most body sizes with 11 different height settings and six front-to-back settings. These adjustment levels are relatively standard based on what we’ve seen on other fan bikes. However, some competitors like the Rogue Echo Bike only have five front-to-back seat settings.
Adjusting the seat on the AssaultBike Pro X
Electrical Requirements
Because the Assault Bike ProX does not require an electrical outlet, you can transport it wherever you want to go —outdoors or indoors. The monitor, however, does require AA batteries to operate.
Assault Fitness AssaultBike ProX vs. Echo Bike
At first glance, it seems the Assault Bike ProX and Rogue Echo Bike have many similarities. When you analyze them more closely, you’ll find that there are several key differences between the two.
Below are the dimensions of both fan bikes:
Assault Fitness AssaultBike Pro X
Rogue Echo Bike
Length
51.73 inches
55 inches
Width
24.52 inches
29.5 inches
Height
52.52 inches
52.25 inches
Weight
125 pounds
123 pounds
Materials
Black powder-coated, heavy-duty steel
Textured black powder coat, 2×3″, 1.2 x 3″, and 1.625 x 3.125″ steel
Even though the Rogue Echo Bike is bulkier in material and dimensions, it has the same 330-pound weight capacity as the AssaultBike ProX. Both of these fan bikes are also powered by movement, so no electrical outlet is needed. Further, weighing in at 123 and 125 pounds, respectively, the Rogue Echo Bike and the Assault Bike ProX are equally portable, especially given they both have wheels.
Finally, both products use belt-driven mechanics, providing a smooth and quiet riding experience. But the Assault Bike ProX gives more metrics on the monitor, such as watts and RPM. This feature alone could make or break your decision, depending on how important tracking is to your training.
The Assault Bike ProX comes in with a strong 4.6 out of 5-star rating on the Assault Fitness website. Many users claim that it is super easy to set up, requires low maintenance, and is a favorite piece of equipment in their home gyms. Customers also praise its sturdiness and its ability to handle a tough workout.
One user mentioned that the left peg became loose during their workout. Another buyer mentioned that the Assault Bike ProX was very noisy and didn’t think it was as stable as other reviews might suggest — note, however, that complaints like this are in the minority.
Final Verdict: Is the Assault Fitness AssaultBike ProX Worth It?
After extensive research and testing of the Assault Bike ProX, we can say that this air bike is worth it. Made with a heavy-duty steel frame finished in a black powder coat, it can take on the toughest workouts. It’s ideal for anyone looking for a full-body, high-intensity interval training machine for improving both endurance and strength.
The smoother and quieter experience you get with the Assault Bike ProX is thanks to the belt-driven system integrated into the design. Although this system might require more effort to operate, this bike can still be a great purchase for everyone from CrossFitters to health and fitness enthusiasts.
FAQs
Is the AssaultBike a good workout?
The Assault Bike provides a great workout, combining air resistance and a belt-driven system for a tough cardio and muscular endurance workout. You can use both the foot pedals and the arm handles to get a full-body workout. Or you can just use the arm handles to work out your upper body exclusively.
Is the AssaultBike Pro X belt driven?
The Assault Bike Pro X is a belt-driven system. The fan bike only works when you operate the pedals and/or handlebars. The belt-driven system also offers a smoother and quieter workout.
Is the AssaultBike good for fat loss?
The AssaultBike alone may not aid fat loss if you’re eating too many calories. However, it can provide a strong enough stimulus for an intense enough workout to help you burn more calories and hit multiple health and fitness goals.
Is the AssaultBike good for muscle building?
Because the AssaultBike Pro X requires a full-body effort and utilizes a belt-driven system, you could potentially build a small amount of muscle by using it consistently. However, resistance training with implements like dumbbells or barbells (and following a diet that supports muscle growth) will be your best bet if you want to pack on as much muscle as possible.
There are certain fundamental inputs every person needs to be healthy: nutritious food, plenty of sleep, social connection, and the one we’re talking about today, movement.
Movement is an essential part of the Primal Blueprint master plan for crafting your strongest, fittest, most dynamic, most enjoyable life. That’s what I want for all my readers—a long life well lived until the end. To reach that goal, you need a strong foundation of physical health and mobility, starting as young as possible to stave off the inevitable physical decline that comes with age.
Everyone knows how to move. We’ve all heard that exercise is important, that we should be aiming for 10,000 steps a day, building core strength, and actually using our gym memberships. Yet many, nay most, people don’t do the right amount, either moving too little or too much (the former being far more common). Nor do they move in diverse enough ways to achieve their optimal fitness and longevity potential. In short, they don’t move in accordance with the Primal Blueprint.
What Does It Mean to Move Primally?
Humans are designed to move through the world. To be active. To physically manipulate our environments.
Our ancestors, of course, had no choice in the matter. They didn’t worry about becoming strong or physically competent. Their fitness was a natural result of living in an unforgiving environment that required them to work for everything—food, shelter, water, transportation, socializing, defense, and every other aspect of survival. But life is easy now, at least when it comes to physical demands. We modern folks do need to work at being fit.
When I was devising the Primal Blueprint, I considered how our ancestors moved, what qualities they embodied, and what, therefore, our genes need and expect for optimum health. Here’s what I came up with:
Humans are designed to move a lot—mostly slowly, sometimes very fast.
The human body is meant to move through all planes of motion: to push, pull, lift, jump, spring, sprint, throw, and balance.
Our ancestors had to be physically strong, powerful, and quick on their feet, with a good strength-to-body weight ratio and plenty of endurance.
With this in mind, I came up with the following Primal Blueprint movement laws.
The Primal Blueprint Movement Laws
Four of the ten Primal Blueprint Laws speak to how you should be moving. It’s that important.
Primal Law #3: Move frequently.
We know that our ancestors spent, on average, several hours each day moving about at what today’s exercise physiologists might describe as a “low-level aerobic pace.” They hunted, gathered, foraged, wandered, scouted, migrated, climbed, and crawled. This low level of activity prompted their genes to build strong muscles, bones, and joints; to build a robust cardiovascular system; and to burn fat for fuel.
Today’s sedentary-dominant lifestyle is about as far from this as we could possibly get. Yet, our genes still expect us to move frequently, mostly at a slow pace. From a chronic health perspective, this is arguably one of the most detrimental discrepancies between Primal and modern life.
By the same token, until relatively recently, there was simply no way to get by without moving heavy things like wood, stone, water, animals killed many miles from home, and one’s own body weight. Moving heavy things, what we’d now call “resistance training” when done in an exercise setting, makes you strong.
Strength isn’t just about having an attractive physique or succeeding in sport, although those are perfectly good reasons to want to be strong. Muscle is metabolically active tissue and a major repository for blood glucose (glycogen). Too little muscle means a greater risk for insulin resistance and metabolic dysfunction. A weak musculoskeletal system equals frailty, and frailty is strongly associated with mortality as we age.
Going all-out delivers a powerful signal to your genes, telling them, “Hey, we need to be ready to perform at maximum capacity at a moment’s notice.” For Primal humans, this would have been a matter of life and death. The resultant hormonal cascade and adaptation make the body fitter and more resilient to future challenges.
(Yes, I skipped Law #6. It’s covered in the Primal Lifestyle Laws post.)
Hunter-gatherers generally worked fewer hours and had more leisure time than the average 40-hour-plus American worker. Once the day’s catch was complete, and the roots, shoots, nuts, and berries had been gathered, our ancestors spent hours involved in various forms of social interaction that we might categorize today as “play.”
The net effect was to solidify social bonds and sort out the social hierarchy, stimulate creative thinking and problem solving, practice important skills like climbing or spear throwing in a low-stakes environment, and pass on wisdom. Play was also important to prompt the release of endorphins (feel-good brain chemicals) and to mitigate any lingering stress effects of life-threatening situations.
You might not need to be adept at spear throwing in your daily life, but the other benefits of play remain as relevant today as ever for kids and adults alike.
The Primal Blueprint Fitness Pyramid provides a handy visual reference for how I think the average person should move in a week’s time (more or less).
Within this general framework, there’s plenty of room for you to find ways to move that you enjoy. I think of the Primal Blueprint as endlessly malleable, eternally scalable. Maybe your goal is to hike the Pacific Crest Trail. Maybe it’s to be able to spend the whole day on your feet at Disney World with your family. Maybe you love CrossFit or you want to run your first 5k. Maybe your job requires that you meet certain physical fitness standards. Perhaps you just want to live a long, healthy life, but you never want to see the inside of a gym. These are all valid. As I’ve said before, the best exercise is the one you will do consistently.
Whatever your goals, the Primal Blueprint Movement Laws provide a springboard to build a broad base of fitness. Crucially, the Primal Blueprint will also help you avoid the pitfalls of chronic cardio and other overly stressful exercise patterns.
These movement laws provide the right formula for getting lean and functionally fit for life with minimal time commitment, pain, suffering, and sacrifice—and, more importantly, with as much fun, enjoyment and ease as possible. It’s not the only way to get fit, but it might just be the most efficient, effective, and pleasurable way.
The Primal Blueprint, and the book of the same name, offers a framework for achieving your personal best health, vitality, and longevity. It is organized into 10 Primal Laws derived from anthropology, sociology, biology, psychology, and common sense. These laws describe the diet, movement, and lifestyle practices that lead to optimal gene expression—the practices that have allowed humans to thrive for hundreds of thousands of years, but which many people struggle to achieve in the modern world.
Pre-workouts are supplements or combinations of supplements, often in powder form, that you take before a workout session in order to improve your performance and boost training adaptations. As fitness culture has exploded and grown by leaps and bounds, so have the available pre-workout products that promise to boost your workout performance.
Some of the things that pre-workouts claim to do:
Improve energy utilization
Increase muscle protein synthesis
Boost the anabolic response
Provide fuel for muscles
Improve performance
But does pre-workout work? Let’s go through some of the most popular and common pre-workout ingredients and see if they actually help as advertised.
Creatine
Creatine helps us store more phosphocreatine in the muscles, which is one of the most potent fast-acting energy systems for high-intensity rapid movement like weight lifting. Taking creatine:
Improves performance in every lift that’s been studied, particularly more complex multi-jointed compound lifts like squats and deadlifts.
Improves strength and muscle gains, even in elderly.
Improves sprint performance.
Creatine works. It improves strength training performance, and it’s one of the few remaining supplements I still take on a daily basis. Creatine is especially important for vegans and vegetarians who aren’t getting any dietary creatine from meat and fish.
L-citrulline
L-citrulline is an amino acid that increases nitric oxide synthesis and improves endothelial function. In short, it improves blood flow. This enhanced blood flow to your heart and muscles:
Improves the “pump,” that feeling of your muscles being engorged with fluid and blood. Important subjective feedback that makes lifting more pelasurable. Arnold Schwarzenegger famously compared the feeling of the pump to the feeling of sex. Exercise scientists generally discount the importance of the pump, but I find it correlates strongly with a better workout and improved adaptations.
L-citrulline works. Enhancing blood flow to all areas of your body is great for performance—in all areas, not just the weight room.
Beta-alanine
Beta-alanine is most effective in longer sessions. In bouts of exercise lasting under 60 seconds, it doesn’t seem to help. In bouts of exercise lasting over 60 seconds, beta-alanine begins to show beneficial effects on performance and capacity.2
You know beta-alanine is working when you get the “tingly” feeling in your muscles. It’s not necessarily a pleasant feeling, but it does mean you’re ready to start training and if you have a great session, you’ll learn to appreciate the tingles. Given the overall modest effects of beta-alanine in the literature, I’d wager that the tingles act as a placebo of sorts and provide a psychological signal to your muscles that they’re ready to work hard. That isn’t to discount them.
Caffeine
Caffeine might be the most effective pre-workout supplement in the world. It’s certainly the most ubiquitous. I wrote an entire post about using caffeine before a workout, but here’s the gist of what it can do for you as a pre workout:
A funny illustration of just how effective a pre-workout caffeine is lies in one study where a combo of ketones/taurine/leucine had no effect on performance unless you added caffeine. Sounded great on paper but boring old caffeine was needed to make it work.5
Sodium
Salt is the most important electrolyte in our bodies, and exercise increases our requirements. When you sweat, you’re losing salt. When you’re losing salt, your muscles can’t contract effectively. When your muscles can’t contract, you lose strength and performance.
Instead of waiting for you to sweat all the salt out, get a head start by adding a pinch or two (or three) of salt to your water as a “pre-workout.”
Exogenous ketones
Ketone supplements are a way of having your cake and eating it too. The idea is that you can be on any diet you want, take ketone esters or salts, and get the benefits of ketones without having to follow a strict diet. There is some mixed evidence that exogenous ketones can help top-end endurance training performance, but it’s not clear how helpful they are to the average exerciser. They still have utility for many different health conditions. For more info, read my post on exogenous ketones.
Be careful, though. Some ketone supplements when taken in excess will have you running to the bathroom. It’s hard to perform in the gym when you have to take a bathroom break every half hour.
BCAAs
Branch chain amino acids—leucine, isoleucine, and valine—are potent stimulators of mTOR, the pathway of growth, of anabolic recovery, of muscle gain. Most people don’t need BCAA supplements, before a workout or ever, but they can help certain people.
BCAAs are most useful for people engaging in fasted training, because they preserve muscle, stave off muscle loss, and improve mTOR signaling post-workout.67
BCAAs are also helpful for people abstaining from animal products, as meat, eggs, and dairy are the best sources of them.
Baking soda
Baking soda reduces lactate accumulation and acidity in the muscles, allowing you to train longer and harder without getting as fatigued. Reducing muscle acidity also allows energy transfer to improve and muscles to contract harder. Take it about a half hour before your training or competition and you will enjoy several interesting effects:
Improved time to exhaustion. You can work out longer and harder. One study found that baking soda increased time to exhaustion while cycling by 20-30 seconds.8
Improved recovery. Lowering muscle acidity allows your muscles to recover quicker.
Increases rep count. Baking soda has been shown to improve the number of reps a lifter can complete.9
For all you runners out there, baking soda may reduce runner’s high by suppressing endorphin release. Those endorphins, it turns out, are a response to acidity.10
Baking soda definitely works. To minimize GI upset, take in smaller doses throughout the day totaling up to 1-2 teaspoons and avoid taking it close to meals.
Collagen
Though not a classic pre-workout that increases performance acutely, collagen when taken before a workout with 60 mg of vitamin C does improve collagen deposition in connective tissue. It’s more of a pre-workout with a long term goal of building tissue resilience and strength.
Is there a Primal pre-workout?
If I were putting together a pre-workout, here’s what I would do. Actually, here’s what I do:
Fill my bottle with 32 ounces of water. I usually use Mountain Valley Spring water and a stainless steel bottle.
Add a packet of LMNT. This is a great electrolyte supplement providing a gram of sodium plus magnesium malate (which has ergogenic effects) and potassium. Tastes great, works great. Essential for Miami heat.
Give it a good shake and sip on that in the minutes leading up to the workout and right on through it.
Baking soda would be a good addition here if you can tolerate it. You could add a source of caffeine, but I prefer to just drink coffee. I’ll occasionally add 20 grams of whey isolate powder if I’m doing a particularly hard, energy-intense session and I haven’t eaten. This is a quick and dirty way to supplement BCAAs (which taste horrible).
That’s about it. I don’t like to get into crazy pills and powders—those days are long gone. What about you? Do you take a pre-workout?
In the video above, Coach Staci walks you through proper technique with the Turkish get-up (TGU).
Staci demonstrates three versions of the TGU:
With no weight (or a bodyweight TGU)
With a shoe to help test alignment
With a dumbbell
But there’s a lot to the move, so we’ll break it down for you.
Before we do, it’s worth pointing out that Staci is a coach here at NF!
Yep, we’re lucky to have her on the team.
When she’s not busy making videos on complex exercises, she’s coaching nerds on how to grow strong and level up their nutrition.
Pretty cool, huh?
If you’re interested, you can learn all about our coaching program right here:
What are the Turkish Get-up Steps?
Here’s how to perform the Turkish get-up, step by step:
#1) Lie on the Floor, Extend Arm, Bend Leg
Begin in a supine position, extending one arm vertically while bending the same-side leg. This is our starting stance.
#1a) If Weighted, Roll onto Your Back and Extend the Arm
For those using additional weight, start on your side and pull the weight close with two arms. Roll onto your back, continuing to keep the weight close, then extend the weight overhead with both arms, taking your time and maintaining control.
#2) Roll up onto the Other Forearm
Maintain eye contact with the hand overhead as you roll from your back up onto your opposite forearm.
#3) Get up onto Your Hand
Continue the movement by getting up onto your hand, and maintaining eye contact with the other hand overhead.
#4) Bridge the Hips and Sweep the Leg Under
Keep your hand on the ground and lift your hips high enough to sweep your leg underneath you. We’re looking to move that leg far enough to make a triangle on the ground with your hand, knee, and foot.
#4a) Ensure a Stable Triangle
Make sure the triangle you’ve created with hand, knee, and foot feels strong before shifting weight and moving on to the next step.
#5) Move into a Kneeling Lunge Position
Lift up your body into a kneeling lunge, with one knee up and the other down. Take your time to maintain your balance.
#6) Stand up (Halfway through the TGU)
Stand up completely. This is the halfway point of the Turkish get-up.
#7) Step Back to a Kneeling Lunge
Start the descent by stepping back into a kneeling lunge.
#8) Hand Down, Create a Triangle with Foot and Knee
Lower your hand, forming the same stable triangle with your hand, knee, and foot on the ground.
#9) Keep Hips High, Sweep the Leg Under
Push your hand strong into the ground and keep the hips elevated, as you sweep the leg forward and sit on the ground.
#10) Forearm and Elbow Down on the Ground
Bring your forearm and elbow down to the ground, continuing to maintain eye contact with your hand (or weight) overhead.
#11) Upper Back Down on Ground
Complete the Turkish get-up by gently lowering your upper back to the ground.
#11a) If Weighted, Lower Weight Down, Roll to Your Side
For those with added weight, lower it down with two hands (if necessary), keeping it close, and then roll it to the side to put it on the ground.
What’s a Turkish Get-up Workout?
The Turkish get-up is very versatile and can be worked into your routine in several different ways.
Here are some quick examples of a Turkish get-up Workout:
Warm-up: Perform 1-2 easy sets of 2-3 reps each side, alternating sides, with light or no weight. With little rest between sets, it’s quick, effective, and readies your body for more.
Strength Training: Opt for 2-3 sets of 1-3 reps per side, either same side or alternating, with progressively heavier weight. Rest 1-3 minutes between sets.
Conditioning: Engage in 2-3 sets of 3-5 reps or more per side, alternating sides, using light to medium weight. Keep it moving to elevate your heart rate (minimal rest).
Let’s break this down a bit.
#1) The Turkish Get-up as a Warm-up
If your aim is to warm up and prepare your body for action, incorporate the Turkish get-up with 1-2 easy sets. Perform 2-3 reps on each side, alternating between left and right.
This can be done with a lighter weight or just your bodyweight, focusing on proper form. Even without added weight, ensure you go through all the points of performance, treating it as if there’s resistance. Each repetition may take 15-30 seconds (or more if you’re first learning), offering a thorough warm-up. If you need a bit more warm-up, then do a few more reps! This will get your entire body ready for more activity.
#2) The Turkish Get-up as Strength Training
While it doesn’t look like a traditional exercise, you’ll still build plenty of strength when you start increasing the weight and testing yourself.
Because of the longer time it takes to complete each rep (as opposed to something like a push-up or a squat), you’ll tend to see lower rep ranges worked with this exercise – 1 to 3 reps per side is a good place to start.
You can work the same side (all 1-3 reps done before switching) or alternate reps (one rep left, one rep right, etc). To progress, continue to increase the weight used, as long as you have control.
If you decide to add more reps, we start to enter the world of conditioning.
#3) The Turkish Get-up as Conditioning
If we want to turn the Turkish get-up into a conditioning exercise, then increase the total number of reps, while keeping the rest between sets minimal.
Because the shoulder will fatigue first, it’s best to alternate between sides (although if you’re feeling spicy – then complete all the reps on one side first!).
We’re also looking for light to medium weight so that we can keep things going safely, while getting the heart rate up.
As with any of these recommendations, if you need to make it tougher then start adding weight and/or reps, or just decrease your rest time!
What Are the Benefits of the Turkish Get-Up?
With all of these steps and cues in the Turkish get-up, you might be asking yourself:
“Why? What’s the point and benefit of learning this? What muscles are even worked?”
You might have heard of the 2012 study that linked the ability to stand up from the ground easily with a longer life. This was attributed in part to the fact that flexibility, strength, and coordination are all important things to maintain as one gets older. But even if you’re not a senior in their golden years, you can still build up and benefit from more of each of those attributes.
In addition, and this is something very often overlooked in people’s routines, it’s good to move in different directions.
The sky’s the limit here.
Too often we head to the gym and move around like we’re on tracks: moving forward or backward, two feet together, both arms pressing or pulling at the same time.
If we never explore different planes of motion and stress the arms and legs independently of one another, then when we’re called to do this outside the gym (cue Morpheus saying “Welcome to the real world”), there can be some troubles. Now any sort of movement is fantastic – so don’t stress out or second guess yourself – but when you’re looking to level up your workout, then look to work your arms and legs independently of each other.
This might be as simple as a lunge:
Or a one-arm row:
You can also look to move in different directions – this might look like a lunge to the side:
As opposed to always lunging to the front.
Then, of course, you can also pick up and explore the Turkish get-up. Feel how we’re moving in unfamiliar directions and stressing our muscles in unique ways with the exercise.
Now, to your next question:
What muscles do Turkish Get-ups work?
When performing Turkish get-ups, you’ll strengthen muscles like:
Chest and arm – as we press the weight into the starting position.
Core – specifically the obliques and abdominals, as you move from the floor to a standing position (and back down). As you move through several positions, your core will be engaged the whole time.
Shoulder – as we put our other hand on the ground and get the supporting arm vertical.
Glutes – as we bridge up our hips.
Quads – as we get into and stand up from a lunge position.
Grip – as we squeeze the weight hard to control it.
But really, it’s just about every muscle you have.
That’s because the Turkish get-up is what we call a “total body movement,” meaning it requires every muscle in your body, all working together.
So your shoulders will stabilize the weight above you, all while your glutes and core are engaged.
On top of that, the Turkish get-up will also help improve:
Coordination – following the correct sequence during the Turkish get-up will help your body awareness, also known as “proprioception.” This will help you improve coordination.
Mobility – getting off and on the ground takes some work. Adding a weight to the equation makes it even more so. This is a perfect recipe to improve mobility.
Balance – you shift a lot during the Turkish get-up, using one limb and then another. This will require some balance.
Functional Fitness means training that will carry over to your day-to-day life. With the TGU, it’ll help you remain strong to get off the floor or grab a heavy item from a shelf.
It’s no wonder people have been doing this exercise for well over 100 years (and some legends say over 200 years!)
Speaking of…
Why’s It Called the “Turkish Get-Up”? (Origins of the TGU)
Some believe that ancient wrestlers, in what is now Turkey, invented the get-up to prepare for their intense competitions.
Additionally, it also demonstrated their immense strength to each other (everyone loves to show off now and then).
To support this theory, it’s also worth noting that the Turkish get-up is traditionally done with kettlebells, which have historical use in the region.
For example, as BJJEE points out, you can find old kettlebells at the Taksim Pera Museum in Istanbul, Turkey:
So that’s probably why it’s called the “Turkish get-up.”
You might also hear the TGU referred to as “The Turkish Stand-up” or “The Kettlebell Stand-up.” Don’t worry, it’s all the same exercise.
The Turkish Get-up for Beginners (When in Doubt, Start Here)
Even as we tout all these benefits, we also understand that the Turkish get-up is an intimidating exercise!
After all:
There are a lot of steps.
You’re not sure if you’re doing them correctly.
You might eventually have a weight balanced over your head!
Never fear! There are a lot of things that a beginner can do to tackle the TGU, build confidence, and have fun with it.
Here are four ways a beginner can get started with the TGU:
#1) Do the Turkish get-up with no weight (or a Bodyweight TGU)
As we mentioned earlier, a good starting point would be to work the movement with nothing but your own bodyweight.
There’s enough to think about with your own coordination, before having to worry about controlling another object too!
#2) Split up the Turkish get-up
Another really good way to ease into the full TGU is to work on parts of it. You can do this anywhere along the line for as many steps as you want, but some of my favorite variations:
Part #1) From the start (lying on the floor), to getting up to your hand, and then back down again.
Part #2) From sitting up on your hand, to bridging your hips up and sweeping the leg under, and then reversing it.
Part #3) From foot, knee, and hand on the ground, to getting into a reverse lunge position, then standing up, then reversing it all (reverse lunge back down, put your hand down in the triangle)
#3) Do the Turkish get-up with a shoe
As Coach Staci showed in the video at the top of this article, a fun variation you can try before adding any weights is standing up and down with a shoe in your hand!
Specifically, we want to rest the shoe on our open hand, so that if you let your arm drop or drift forward, the shoe might topple out.
#4) Do the Turkish get-up with a Medicine Ball
If you want a more “fun” variation of that, you can do a TGU with a medicine ball in your hand. Pick a larger one so that you can’t grab and control the ball (unless you have hands like the Hulk!). This will really test your abilities to keep the arm vertical and control every aspect of the motion.
And if you think this is too mean-spirited, just know that in many kettlebell certification courses, they expect you to do this open-handed with a cup of water! Any wavering from a good position will result in an impromptu shower!
It’s all in good fun though, and will give you a really, really good idea of what steps you need to practice more.
8 Common Mistakes When Doing Turkish Get-Ups
Despite the detailed steps, there are a few prevalent mistakes that often crop up. Let’s talk about what we SHOULD do to avoid them.
#1) Keep Your Eye on the Weight!
This is so key that you should write it on the bottom of all your kettlebells. It can be tempting to look around as you play one-person twister with yourself, but keep watching that weight! It is much, much easier to control it when you do. If you do have to bail and drop the weight to the ground, it’s also easier to direct if you’ve been watching it the entire time.
#2) Use Two Arms to Bring the Weight into the Starting Position.
Early on, it’s common to grab the weight with one hand, especially with lighter loads. However, as weights get heavier, this becomes impractical and risks shoulder strain. Practice rolling to your side and using both hands to secure the weight, ensuring a controlled and safe setup.
#3) Try to ROLL SIDEWAYS to Your Forearm and Hand.
As we’re lying on our back with the weight over our chest, it’s incredibly common for people to want to sit forward and up to get into position. Maybe it’s years and years of sit-ups in gym class. While you can get away with this with light or no weight, it quickly becomes impossible with heavier weights.
Instead, think about rolling to your side (the side opposite the weight) to get onto your forearm and then hand. You should press down with the leg that’s bent (the leg that’s the same side as the weight) to help the movement.
#4) Create That Triangle Before Moving Up into the Reverse Lunge.
After we bridge our hips and sweep the leg underneath, it can be tempting to try and rush the next step and try to get upright and stand up. As with all these steps and mistakes, you’ll be able to get away with this with lighter weight, but not heavy.
After you sweep your leg under, pause. Ensure you’re forming a stable triangle with your hand, knee, and foot. This foundational position provides the stability needed as you ascend.
#5) Press the Weight Up and Back as You Stand Up.
This is a cue that might not make sense until you try it and feel it, but the common mistake we’re trying to correct here is when people stand up from the lunge position, and their arm (and weight) shift forward. This often then results in them losing the weight to the front and dropping it.
To counteract this, focus on driving the weight up to the ceiling and back behind your head. This intention will help keep the weight over your own center of gravity so you can stand up triumphantly.
#6) On the Way Down, Roll to Your Elbow, Then the Nearest Shoulder, Then the Farthest Shoulder.
Another cue that may sound puzzling until you’re finishing up a TGU with heavy weight. Common mistake here is to get excited and rush the end. Your hand is on the ground, your hips are on the ground – things are so close you can taste it!
Well, you might be tasting the weight in a moment if you simply fall backwards to your entire upper back. Just as we want to focus on rolling upwards at the start (as opposed to trying to sit forward and up), we want to do the same thing on the way down.
Get down to the elbow, keep the upper body slightly rotated as you lower down to touch one shoulder, THEN let the rest of your upper back and second shoulder roll down and rest on the ground.
Plus, don’t forget…
#7) Engage Your Core Throughout the Turkish get-up.
Given the technical nature of this exercise, it’s easy to let your core relax. Actively engage your core throughout the entire movement to ensure stability and control.
#8) Move Slow.
Resist the temptation to rush through the Turkish get-up; it’s a recipe for injury. Move deliberately and in control throughout the entire sequence. If necessary, opt for a lighter weight—there’s no shame in prioritizing safety.
How to Grow Strong (Next Steps)
If you’ve made it this far, then you’re obviously pretty serious about growing strong.
Originally Posted At: https://breakingmuscle.com/feed/rss
Out of all the cardio machines on the market, exercise bikes offer the best calorie burn in the smallest space possible. Certain bikes can work your entire body, some are low-impact, and others add a major dose of FUN to your training.
Despite packing an efficient punch, the best exercise bikes cost similar to rowing machines — as little as $300 to well over $2,500. Imagine the horror of spending thousands of dollars just to find out you don’t love your shiny new cardio equipment?!
Lucky for you, I’ve done the research for you and gathered a list of the 13 best exercise bikes, so you can pick the right one for you.
How We Chose the Best Exercise Bikes
The Breaking Muscle team comprises a passionate squad of fitness aficionados, including conditioning coaches, spin instructors, competitive triathletes, and home gym owners. Altogether, our team has tested and reviewed 50+ exercise bikes — from the cheapest to the most expensive — putting them through rigorous a 13-point protocol.
From there, we chose the best exercise bikes by category rating each from 1 to 5 based on criteria like:
Adjustability: Are the handlebars and the seat adjustable to fit various body sizes?
Customization: Can you swap in your own pedals, saddle, and handlebars for a more custom riding experience?
Tech capabilities: What interactive tech is available, if any? Is there Bluetooth or ANT+ connectivity available?
We have lots to cover… so gear up and let’s dive in!
The NordicTrack S22i is hands-down the best exercise bike overall. We had three product testers take this bike for a ride to tell us why it won our top pick.
Working out on the NordicTrack S22i Studio Bike
This NordicTrack bike’s programming, screen, and connectivity are excellent. Our product testers love the complimentary one-year iFIT membership because you can do live coach-led workouts, on-demand studio classes, and outdoor courses.
Plus, the 22-inch touchscreen is high-definition, so it looks like you’re riding through a trail in Hawaii or taking a spin class in person. It also swivels, so you can do other iFIT workouts off the bike without needing to see the screen from the rest of your home gym.
With 24 smooth-adjusting, magnetic resistance levels, our Breaking Muscle staff members found the riding experience on the S22i impressive.
They were pleasantly surprised that this bike inclines up to 20 percent grade and declines down to -10 percent, which is rare for a spin bike — the angle can even be auto-adjusted during your workouts by your iFIT coaches. The resistance and incline levels adjust digitally, which feels higher-end than push buttons.
NordicTrack included a series of convenient accessories on the S22i. For starters, our product testers like the dual water bottle holders and the built-in fan to keep you hydrated and comfortable during your rides. Plus, the media shelf helps hold your smartphone, and there’s even an easy-access storage tray for the two (complimentary) three-pound dumbbells.
When it comes to mobility, the S22i is more cumbersome than you’d expect. Our product testers found the front wheels helped it move, but there’s no handle at the back, so you have to awkwardly lift it from the rear stabilizer beam for the wheels to kick in. They also noticed you need to be careful with the big screen knocking into things as you reposition it. Combined with its 205-pound in-box weight, a second person can be helpful when moving the bike.
Unfortunately, the S22i’s programming is limited if you don’t have an iFIT membership. Without it, you essentially just have the machine in manual mode. There are a few free bike workouts in iFIT that you can access without the recurring subscription, but even the live chat agent couldn’t confirm this and suggested we call their Customer Service team.
With the impressive build quality and tech of this NordicTrack Studio Bike, it’s no surprise that it commands a higher price. At the time of publishing, it retails at $1,999 — making it comparable to the Peloton Bike+. Remember, you’ll also need an ongoing iFIT subscription to use the bike to its full potential. That said, I think it’s well worth the cost, considering the bike’s features and the value of the iFIT membership.
All the above considered, we rank this 4.5 out of 5 stars for its excellent classes and courses with iFIT, smooth resistance with incline/decline capability, and convenient accessories.
The Pro X is a beast of an air bike. Our product tester loved its belt drive because it’s smoother than their more affordable Assault Bike Classic and the previous model (the Assault Bike Pro), both of which have chain drives.
Working out on the Assault Fitness AssaultBike Pro X
At first use, its 125-pound weight stood out, as it’s incredibly sturdy even when pedaling and pushing as hard as possible. Almost everything on this unit is metal; a full-metal construction means it’s seriously rugged and should last years, even when used by heavier and stronger athletes.
Assault Fitness uses the same “Elite” monitor on all their air bikes, and after testing 10+ air bikes, it’s become our product tester’s favorite. The physical buttons are easy to touch and colored, which is an underrated feature you’ll appreciate if you’ve done a HIIT workout on an air bike. The console’s high-contrast LCD screen also displays all the essential metrics: heart rate, calories, distance, RPM, and more. The included programming intervals and Bluetooth connectivity are a great benefit as well.
Highlighting the stats displayed on the AssaultBike Pro X’s monitor
Having reviewed dozens of cardio equipment pieces over the past three years, I’m personally impressed by Assault’s warranty on their Pro X. The frame is covered by a seven-year warranty, with a three-year warranty on moving parts.
Many companies try to pass the majority of frustrating part repairs on to their customers by only covering “non-wear and tear” parts. However, Assault breaks the mold by explicitly covering “moving” parts for the first three years. Knowing you can put the Pro X through brutal workouts day after day while being covered on parts delivers serious peace of mind.
One of our Breaking Muscle staff members has extensive experience repairing air bikes and says swapping a belt or changing internal components can be a nightmare. Bike repairs often need special parts and are best done by a certified technician, so expect any significant repairs to take multiple hours, with most of your help coming from how-to/troubleshooting videos. To be fair, this applies to air bikes bought from any company — not just Assault Fitness.
Because the Pro X is large, it can be cumbersome to move. One of our product testers found the easiest way to transport it is to lift it from the rear stabilizer until the wheels contact the floor. Still, the 125-pound weight with its 52-inch x 24.5-inch footprint makes this air bike challenging to move compared to the Concept2 BikeErg, and it might be too much for some users.
In general, fan bikes might not be the best choice for home gyms that have to be careful of noise levels. As a fan-based bike, the Assault Bike Pro X is loud.
That said, the fan-blade system of the Pro X appears to be a regular bike hub with fan blades welded to it — making it much smaller than what you’d find on the Rogue Echo bike. This smaller size means less air displacement, and some Breaking Muscle team members were surprised by how quiet it was in comparison.
All the above considered, we rank this 4.4 out of 5 stars for its rugged design, excellent console capabilities, and impressive warranty.
One of our product testers took the Echelon Connect bike for a ride and was immediately impressed.
It features an oversized 24-inch curved touchscreen, which feels enormous but immersive when working out. Combine that with the high-definition quality and LED lights that sync to your workout metrics, and it feels like you’re cycling in a live studio class — which is super motivating. The dual-facing speakers offer great sound, and the screen flips 180 degrees, so you can easily view it for Echelon Premier workouts.
By joining their Echelon Premier Membership at $39.99 monthly, you unlock daily live classes and over 15,000 various, on-demand classes. Premier members receive exclusive discounts, a more comprehensive range of class difficulties, and up to five user profiles. With this membership, you can also view a leaderboard and compete against others, see when your friends are online, and check other users’ stats worldwide. Finally, the Echelon app syncs your console with your Strava, Zwift, Apple Health, FitBit, and Spotify profiles and data.
Alternatively, Echelon offers a more affordable “Fit Pass” at $11.99 monthly. This plan is best if you want to work out anywhere, anytime, without needing any equipment. Fit Pass includes 60+ instructors, 40+ daily live classes, challenges, and more. I like their range of workouts; they have everything from cardio and core training to meditation and barre. They even have a travel-the-world-fitness class option, which reminds our product tester of JRNY and iFIT.
Despite the massive class selection, our product tester finds the quality could be better for the monthly price, even if you sign up for a two-year plan ($29.16 monthly). She notes that the price seems high for what it is because it isn’t as produced as Peloton’s live and on-demand classes, but it isn’t bad — the production quality just isn’t quite there yet.
The EX-8S retails for $3,079.50, but it’s on sale for $1,699.99 at the time of publishing. The sale price is way more reasonable, but the original cost seems expensive for the actual specs of the bike. Considering the Peloton Bike+ is more affordable and offers a better warranty, I wouldn’t be surprised if more customers jump ship.
Echelon’s warranty on the Connect EX-8S is flat-out disappointing at just one year. Their 30-day return policy and financing option are typical, but our product tester couldn’t believe the warranty is only one year, especially for such a steep retail price. If you’re an active Echelon Premier member, you can enjoy the benefit of full warranty coverage for up to five years. However, this requires an ongoing monthly membership for 60 months, costing you a whopping $1,700 over those five years in subscription fees.
All the above considered, we rank this 3.8 out of 5 stars for the outstanding 24” HD touchscreen, along with the workout subscription options offered through Echelon Premier and the more affordable Fit Pass.
Best Exercise Bike for Seniors: Horizon 5.0R Recumbent Bike
The Horizon 5.0R is excellent for seniors due to its mobility-friendly design. For example, the low, step-through frame helps you access the seated position even if you struggle with mobility or leg strength. Once you’re ready to sit down into the seat, there are front handlebars that you can hold for support as you sit down — they also make it easier to stand up after your workout.
I’m impressed by the sturdiness of the 5.0R, which is a blessing because most seniors have trouble with their balance.
The large 66-inch by 25.2-inch footprint and lower seat position result in a more stable machine. The flywheel, however, weighs just 15.4 pounds, which makes it easy to pedal at first and is gentler on your joints. That said, 100 magnetic resistance levels are available, so you can still get a smooth but seriously intense workout.
I’m also glad to see toe clips on the pedals; they help keep your feet from slipping out, which is more likely on a recumbent bike due to the reclined angle of your feet. The extra-large, adjustable seat includes a backrest and handlebars along the sides. Even though you have a near-zero chance of slipping out of the seat during your workout, holding the handlebars for extra support and peace of mind is nice.
Finally, I’m pleased with this exercise bike’s simple controls and convenient features. For one, the screen and control buttons are easy to see and reach while seated. Further, a built-in fan and an included water bottle holder keep you comfortable and hydrated during your rides. All of these features add a nice touch for older populations.
Unfortunately, the bike does require some assembly. There’s a helpful assembly video, but according to Horizon, lifting the main frame out of the box requires two people. Because of the box size, weight, and assembly, this might be too much work, depending on your strength and mobility.
Horizon does have an in-room delivery option for an extra $199 if you’re experienced with basic tools and would prefer to assemble it yourself but want the large box brought in by another person. Alternatively, they offer white glove delivery and assembly for $239, including room-of-choice delivery, complete setup and assembly, and packaging removal.
At 123 pounds, this exercise bike might be too heavy for a senior to move. There is a carrying handle at the bottom rear of the machine, and once you lift it from the handle, you can wheel it to another location. Indeed, you’re not lifting the entire bike — some of the bike’s weight will be resting on the wheels — but combined with its large footprint, you might find it unmoveable without some help.
Finally, the touchscreen console requires basic tech skills. You’ll be okay with the console if you can operate a smartphone or tablet. That said, some seniors rely only on analog (push) buttons and might find the touchscreen and controls too confusing to use if they’re not tech-savvy.
All the above considered, we rank this 4 out of 5 stars for its mobility-friendly access, sturdy and stable design, and simple yet intuitive controls.
The Diamondback Fitness 1260sc is a fantastic spin-studio-quality bike. The rear-mounted 31-pound flywheel gives it extra smoothness, similar to riding a bike outside. Even better, Diamondback Fitness uses a belt to drive the flywheel — making it significantly smoother and quieter than a chain-driven system. Although our product tester didn’t think she’d like the magnetic resistance lever, she grew to love its premium-like clicking sound. All these finer touches make the 1260 comparable to an exercise bike from a commercial gym studio.
Riding the Diamondback 1260Sc bike at our testing facility
To add to the studio feel, the 1260 is highly adjustable. The handlebars are two-way adjustable (up, down, forward, and back) and have plenty of grips, so you can find a comfortable hand position whether riding in or out of the saddle. The two-sided pedals have toe clips for maximum safety and cycling efficiency, while the other is a classic flat pedal. Thanks to the two-way adjusting seat and the variety of available heights, our five-foot, four-inch tall product tester fit perfectly with a couple of inches to spare.
This Diamondback Fitness bike connects to many ANT+ apps and wearables so that you can pair it with Garmin and Wahoo products. Our product tester enjoys the vast range of apps connecting via Bluetooth FTMS (Fitness Machine Service protocol). This latest tech lets you connect your fitness equipment to popular apps like Zwift, Rouvy, Myzone, SPIVI, and others — tracking your watts, time, distance, rpm, heart rate, and more.
Our product tester doesn’t love where they put the water bottle holder and vertical adjustment levers on this bike. Since the water bottle holder is mounted in front of the post, she has to awkwardly lean forward and reach around the front post to grab water while riding. The adjustment levers also don’t open easily, so they require a lot of force to pry them open. Once opened, adjustments are no problem — but the initial sticking point of the levers is no joke.
The console on the 1260 is as simple as you can get, and it lacks any interactive features you’d see on a Peloton+. The console doesn’t provide any programming, so you must do your workouts manually, pair the console with an app, find free online classes, or join a subscription service like iFIT.
The monitor on the Diamondback 1260Sc is pretty basic.
All the above considered, we rank this 3.9 out of 5 stars for its spin-studio quality, impressive adjustability, and wide range of console connectivity.
The BikeErg is extremely easy to move, making it the best portable exercise bike due mainly to its materials and construction. Built mostly from aluminum, it’s lightweight and compact (48 inches long by 24 inches wide), which minimizes excess weight while retaining durability. It also weighs only 68 pounds when fully assembled, making it lighter than most exercise bikes and a little over half the weight of the Horizon 5.0R Recumbent Bike.
The C2 BikeErg includes caster wheels that make moving it a breeze. Once the machine tips up for the wheels to kick in, you can roll it smoothly to wherever you want it to go. You can fit it into most vehicles by removing the seat and handlebar posts, making it easier to haul to another CrossFit box or gym.
Its high portability is heightened further by its adjustability, customizability, and versatility. The handlebars can be adjusted up, down, forward, and back. Similarly, you can raise or lower the seat and tilt it to +/-15-degrees. I’m impressed the BikeErg is compatible with most cycling parts — letting you change the saddle, handlebars, and pedals as you see fit.
One of our Breaking Muscle staff members has used the Concept2 BikeErg extensively and is continually impressed by its versatility. They enjoy it for long endurance rides and high-intensity interval training (HIIT). Unlike an air bike like the AssaultBike Pro X, the Concept2 is a jack-of-all-trades.
There are a few downsides to the Concept2 BikeErg. First, it’s rather noisy. Like the other Concept2 cardio machines, the BikeErg is also fan-based, so a loud whooshing sound is made when you pedal. Compared to a quiet electromagnetic bike like the BLANK, I could see some users being annoyed by the noise from the fan. The higher damper settings restrict airflow, reducing the loudness, but you might still need headphones or earplugs if it bothers you.
If you enjoy using interactive consoles, you might be slightly disappointed by Concept2’s Performance Monitor (PM5). It lacks the engaging and interactive aspects of the NordicTrack S22i’s iFIT membership console. The screen is small and lacks speakers. Plus, it doesn’t offer live or on-demand workout classes — you must pay for a separate subscription service.
Finally, the BikeErg isn’t cheap by any means. It’s a quality spin bike (technically fan-based, but it doesn’t count as an air bike due to the lack of moveable handlebars), so you can expect it to cost a pretty penny. You’ll save some money going with a more economical brand, but whether you’re willing to sacrifice on performance and the power of the PM5 is up to you.
All the above considered, we rank this 3.9 out of 5 stars for its easy portability, highly adjustable components, impressive customizability, and versatility.
When you lead a busy life, keeping a regular exercise habit is easier said than done if it takes 30 minutes to an hour — enter the CAROL.
Quick note: our product testers trialed the original CAROL bike, but this review is based on the 2.0 version of the CAROL. We’ll note any updated features of the 2.0 version below.
A Breaking Muscle team member working out on the CAROL Bike
This bike is the best for weight loss because it gives you an effective workout in just five minutes, so you can easily fit it into your busy schedule. There’s no excuse with the CAROL because your workout takes just five minutes. This means you can do it any time during your day, making it much more likely that you’ll stick with your new exercise habit.
The CAROL is also ideal for weight loss because the workouts use an artificial intelligence (AI) algorithm to calculate your optimal resistance. Simply choose one of 18 different workouts and fitness tests; the upgraded console 2.0 will walk you through it without any confusion, making it suitable for any age and fitness level. You even get access for up to eight riders with the home membership, so you can help others in their quest to live healthier, too.
Selecting a workout on the CAROL Bike’s monitor
This bike also supports weight loss through data-driven results. The first model of the CAROL had heart rate monitors built into the handlebars, whereas the 2.0 model includes a chest-strap heart rate monitor to track your training. Each workout refines what it’s learned to tailor workouts to your fitness level, then shows your progress using precise data like your overall fitness score, heart rate metrics, peak power, energy output, and global and local leaderboard stats. Seeing your fitness improve with nearly every workout will entice you to return.
Unfortunately, you’re locked into paying for the ongoing $15 monthly membership if you want a fully functioning bike. Without the membership, you can still do a manual ride, but the resistance will stay at the starting resistance and never change — making it practically useless for a real workout. For this reason, changing the intensity and using the bike to its maximum potential requires a recurring membership.
Next, the CAROL is relatively expensive. Based on the bike specs alone, it doesn’t live up to the price because it costs more than the Peloton Bike+ and doesn’t include live or on-demand classes like iFIT. Further, it’s roughly ten times the price of our most affordable exercise bike, the Yosuda Indoor Cycling Bike. Remember, though, this bike isn’t made for interactive fitness classes or enjoyable rides — it’s for people who want the best results from the shortest workout possible.
Sadly, the warranty falls short based on its $2,500 price tag. Like the Echelon EX-8s, it only has a one-year warranty, leaving much to be desired. Our product tester doesn’t think you’ll have any issues with the bike breaking down. and there’s a 100-day home trial if you change your mind. Still, she wishes the warranty was much longer, and I couldn’t agree more.
All the above considered, we rank this 4.1 out of 5 stars for its AI-controlled motorized resistance, detailed and data-driven console, and beautifully sleek design.
The Bowflex VeloCore has a sleek and modern look, and our product tester was impressed with its high-quality build, finding it fun and easy to use. She appreciates the smooth-feeling 33-pound flywheel with 100 levels of magnetic resistance for quiet but intense workouts. This bike’s belt drive requires minimal maintenance and delivers a consistent performance. It has an adjustable seat, two-way adjusting handlebars, and dual-sided pedals that accommodate regular or SPD shoes — essential features for optimal comfort, especially if you’re a triathlete.
The bike comes with a choice of two screen sizes, 16-inch or 22-inch, and each is an HD, responsive touchscreen that connects to the JRNY app for live and on-demand workouts. Based on your level, an initial fitness assessment determines what classes JRNY recommends for you to try. There are also options to “explore the world” by biking around different destinations. The JRNY subscription even lets you stream entertainment like Netflix, Hulu, Prime Video, and Disney+.
The bike’s most distinctive feature is the ability to lean from side to side, creating a more dynamic and engaging riding experience. The leaning feature claims to activate muscles, burn more calories, and improve balance and coordination. The bike also has a stabilizer bar that can lock the bike in place for a more traditional ride. The leaning feature works with the JRNY app, which offers scenic rides and interactive games that challenge you to lean and steer along the route.
One downside to the VeloCore is the price, ranging from $1,799 to $2,199 based on the screen size chosen. Going off the price alone, the Diamondback 1260sc is a better choice if you’re not interested in being able to lean as part of your workouts.
The bike also requires a monthly subscription to the JRNY app, which costs $11.99 monthly or $99 per year. However, the bike’s functionality is severely limited without the subscription because you can only use the manual mode, and you can’t stream anything.
The bike’s leaning feature is the main selling point of the bike, but it may not be as beneficial or enjoyable as it sounds. It claims to activate more muscles, burn more calories, and improve balance and coordination, yet no scientific evidence on the product page supports these claims. Plus, more moving parts and sensors than a regular bike make it more prone to wear and tear. It might not be worth the extra cost and hassle for users who prefer a more stable and less gimmicky ride.
All the above considered, we rank this 4.2 out of 5 stars for its excellent spin bike design, highly adjustable components, and innovative bike-leaning feature.
The YOSUDA Indoor Cycling Bike is a highly affordable exercise bike, on sale for $249.99 at the time of writing. Compared to many other bikes in this article, it’s the most budget-friendly option. Despite its economical price, I’m pleasantly surprised by its great reviews on Amazon: 4.⅘ stars based on feedback from 21,788 customers.
Our product reviewer is impressed with several features of this bike typically found on spin-studio-quality bikes. First, the flywheel is 35 pounds for a smooth riding experience that rivals cycling outdoors, and the steel frame feels heavy-duty for peace of mind while riding. The belt-driven system also minimizes noise and, combined with the mechanical (friction) resistance, is quiet enough to operate without disturbing sleeping kids or neighbors.
Like the NordicTrack S22i Studio Bike, the Yosuda also offers two-way adjustable handlebars and a four-way adjustable seat to ensure it fits as many cyclists of different sizes as possible. The built-in transportation wheels make moving it around easier, and the bike includes a device and water bottle holder.
However, the YOSUDA bike has some drawbacks that may make you think twice before buying it. The bike’s console has no programming, so you’re on your own for making or sourcing structured workouts. It also lacks Bluetooth and ANT+ connectivity, so you can’t sync it with cycling apps like Zwift or fitness devices like a heart rate monitor. Further, our Breaking Muscle team member’s LCD monitor was wobbly and seemed like it was about to fall off. It appears that Yosuda invested in some quality parts but cut corners on the rest.
For example, during testing, our product reviewer’s Yosuda had some pieces breaking off, such as the pedal strap. The bike seat was comfortable only for the first few minutes and already started to experience small tears, and the water bottle holder felt flimsy. Many reviews claim it’s a common experience for many parts to wear out or break off after a few months of use.
Finally, he provided some clear guidance on its durability. At around $300, it’s a great price but not a durable bike — it will likely need replacing in about two years. The Yosuda is fine if you’re looking for a quick short-term fix, but it’s not a forever bike.
Suppose you prefer to make your exercise bike investment once. In that case, you may want to save for a more expensive and reliable bike that offers a better value and riding experience, like the Diamondback 1260sc.
All the above considered, we rank this 3.8 out of 5 stars for its affordability, value, adjustability, and high praise on Amazon.
Best Recumbent Exercise Bike: Schwinn 290 Recumbent Bike
I’m pleasantly surprised with the Schwinn 290’s console and connectivity. You can use the JRNY® app on the 7″ LCD screen to access 200+ virtual courses that automatically adjust your bike’s resistance to the course’s terrain.
Alternatively, there are trainer-led classes for a workout with a more human touch. There are many workout durations and class types, so you’ll most certainly find an intensity and trainer matching your preferences. Best of all, you get a two-month free trial to JRNY® when you buy the 290 Recumbent Bike.
If you’re a ZWIFT fan, the console is compatible with that platform, so you can virtually interact, train, and compete against others worldwide. The speakers and console even have Bluetooth capability to connect to your smartphone or tablet easily. If you prefer to play your own music playlist or sync your heart rate monitor, both are possible on the 290.
While almost twice as expensive as our choice for the best affordable exercise bike (Yosuda Indoor Cycling Bike), the Schwinn 290 packs impressive features to make this an excellent value exercise bike.
The console includes a media shelf and USB charging port to rest your smartphone or tablet on within view for a hands-free workout without worrying about battery life. It also features a water bottle holder attached to the side of the backrest for easy hydration access, whether you like water or the best electrolyte powders during your rides. Due to its 107.6-pound weight, the transport wheels are super convenient for moving, especially if you plan on storing it away between workouts.
Regarding downsides, I don’t like how the foot pedals adjust. You can tighten and loosen them quickly, but you must push the selector tab into your desired strap notch to lock a size in place. Securing the tab is shockingly tricky, even more so if you have big feet or struggle with mobility.
You’re better off getting a rough estimate of the notch you need, dismounting the bike, and adjusting them with both hands. Based on my experience with these, I feel like a classic cinching strap of the Concept2 BikeErg or a plain velcro strap would be more user-friendly.
Further, the step-through area is just too cramped for my liking. It’s so small that you must angle your foot to pass it through the step-through area. As a result, I could see this being a tripping hazard for anyone with mobility or weight challenges. I’m surprised to see this area redesigned because the Schwinn 270 Recumbent — the model that the 290 has replaced — featured a much larger area for you to step through. Because of this safety oversight, I’d recommend the Horizon 5.0R over this recumbent for seniors.
Sadly, you won’t get a great labor warranty with the 290. The parts are free if anything breaks on this exercise bike within the first two years. However, the labor warranty is only 90 days — ridiculously short. This means you’ll have to figure out how to replace the part(s) yourself or pay a technician out-of-pocket to repair your bike.
All the above considered, we rank this 3.5 out of 5 stars for its JRNY® + ZWIFT apps, Bluetooth speakers and connectivity, and convenient accessories.
Best Folding Exercise Bike: Marcy Foldable Upright Exercise Bike
This foldable upright bike collapses inward to a compact 21.5-inch depth, and the backrest folds down, so the height is only 47 inches. This means it can easily be tucked away in a closet when not in use. Although it didn’t make our top choice list, a Marcy upright bike can fold. While snagging the best upright exercise bike overall spot is unlikely, the folding feature is underrated if you work out in a small space.
Marcy’s folding bike is relatively portable. It features transport wheels, making it easy to move from one corner to another without lifting and carrying the entire bike. Depending on your strength, you could carry it up or down a flight of stairs if needed because it only weighs 37 pounds — making it one of the lightest exercise bikes featured in this article.
The features of this folding exercise bike surprised me. It boasts a 250-pound weight capacity, which is great for its lightweight frame. When folded out, the 14-gauge steel feels sturdy, so I’m confident it’ll hold up to its listed weight limit. The pedals have foot straps like the Horizon 5.0R Recumbent Bike, and they’re also weighted, which makes getting your feet inserted much easier. The two-year warranty was higher than expected for a budget-friendly folding bike like this.
One downside is that the Marcy foldable bike’s console is pretty barebones, displaying only the distance, time, speed, odometer, and burned calories. It has no built-in programming, meaning you’re stuck with the manual mode and might need a subscription to vary your workout. Unsurprisingly, the console also lacks Bluetooth or ANT+ connectivity, so no apps or fitness devices will pair or sync with it. If tracking your workout data is crucial, find an alternative method or bike.
All the above considered, we rank this 3.5 out of 5 stars for its folding feature to save space, portability, and multiple surprising features like sturdiness, pedals, and warranty.
The Cubii Move has six adjustable resistance levels using the knob in the center of the machine, so you can customize your workout intensity and challenge yourself as you progress.
The LCD screen displays the metric you’ve selected, and this under-desk exercise bike can track a surprising number of metrics, from stride count and mileage to duration and calories burned. The reset button is large enough to press it with your toe without bending down and using your finger.
This under-desk machine is free and compatible with the Cubii app, which lets you manually add your data, join challenges, and access 300+ expert-guided workout classes. Through it, you can connect with other Cubii users and share your achievements and goals.
The Cubii is lightweight and portable, weighing only 18 pounds. Thanks to its glass-filled nylon construction, you can quickly move it from room to room. This means it’s not difficult to bring it home from your office, so you can continue to use it while watching TV after your workday — storing it under your bed or in a closet when not in use.
This under-desk elliptical isn’t suitable if you’re looking for a high-intensity or full-body workout. It only targets your lower body muscles: quads, hamstrings, glutes, and calves. However, the range of motion is significantly smaller compared to a recumbent exercise bike. It also doesn’t provide much cardiovascular or calorie-burning benefits compared to other exercise machines.
The Cubii may not work well on thick carpets as the rubber feet might sink, causing the unit to wobble and shift out of place. Also, it might not fit under some desks or chairs, depending on the height and clearance. You may need to adjust your chair or desk height to avoid hitting your knees on the underside of your desk. Lastly, you may also need to wear comfortable shoes or socks to prevent blisters or discomfort on your feet.
All the above considered, we rank this 3.5 out of 5 stars for its low impact, good metrics, free app, and portable build.
The screen on the Peloton Bike+ is amazing. It is a 23.8-inch HD (1080p) touchscreen that rotates 360 degrees, so you can easily switch between your cycling workouts and exercising off the bike. The screen also has a high-fidelity sound system, a front-facing camera, and a microphone so that you can interact with other riders and instructors with crystal-clear quality. The camera even has a privacy cover, which many camera-shy people can appreciate.
I like the screen’s responsiveness and how easy it is to navigate. It displays all the metrics you need to track your performance, like cadence, resistance, output, heart rate, and calories burned. It even features a reduced-reflective and anti-smudge coating, so your fingerprints won’t end up all over the touchscreen.
Peloton offers various live and on-demand classes to suit your preferences and goals. I love the availability of classes and the huge selection of music choices like pop, hip hop, rock, R&B, the 80s, 90s, 2000s, and Broadway. The classes range from five to 75 minutes, though from what I’ve seen, most classes fall in the 20- to 30-minute range. Sometimes, if I’m in the mood for a longer workout but can’t find a 45-minute class that interests me, I’ll “stack” two shorter classes together.
I particularly enjoy the Power Zone classes, where different parts focus on staying within a certain heart rate zone, and the climb or HIIT rides, where the intensity is slightly higher than regular classes. There are also many beginner classes, and even though I consider myself more advanced in fitness, I enjoy the beginner classes occasionally for active recovery.
Unfortunately, the bike is expensive. The Peloton Bike+ costs $2,495, a lot of money for an exercise bike.
You also have to pay for the accessories, such as the shoes, the mat, the weights, and the heart rate monitor, which can add up to another few hundred dollars. The bike also requires a monthly subscription of $39 to access the classes and features, another recurring cost you must factor in. If you are on a tight budget, the Peloton Bike+ might not be your best option.
The Peloton Bike+ only works with the Peloton app and the Apple Watch, which means you cannot use it with other fitness apps or devices you might already have or prefer.
For example, you can’t use the bike with Zwift, Strava, Garmin, Fitbit, or any other third-party app or device. You also can’t export your workout data to other platforms unless you use a workaround involving screenshots or third-party apps. This can be frustrating if you want to integrate your Peloton workouts with your other fitness activities or track your progress on other platforms.
It’s also important to realize that you won’t jive with every instructor. As you ride the bike more and familiarize yourself with their personalities and styles, you learn who you connect best with.
For example, I’m not a big fan of over-the-top cheerleading or motivational talk when exercising, so I avoid the instructors who tend to lean that way during their classes. Several instructors were once competitive cyclists or Ironman/triathlon athletes. They provide a lot of insight into the mindset of an athlete, which I like a lot better, so I take their classes more often. The key is to test out many instructors and stick with who you enjoy most.
All the above considered, we rank this 4.25 out of 5 stars for its outstanding quality console, high-tech screen, and massive range of classes and music.
What Are the Benefits of Exercise Bikes?
Low-Impact Training
Unlike running or jumping, cycling places less stress on your joints, bones, and muscles. This reduces injury risk and makes exercise bike training suitable for all ages and fitness levels, especially seniors and those struggling with excessive weight.
Improved Cardiovascular Conditioning
Cycling increases your heart rate and blood circulation, strengthening your heart, lungs, and blood vessels over time. This allows them to handle higher cardio demands than they could have previously tolerated. Additionally, improved cardiovascular conditioning can lower blood pressure and cholesterol, reducing the risk of heart disease and stroke.
Can Support Weight Loss Goals
Depending on the intensity and duration of your workout, you can burn anywhere from a couple hundred to nearly a thousand calories per hour on an exercise bike. This can help you create a calorie deficit essential for losing weight.
Reduced Stress
Using an exercise bike can help you reduce stress and anxiety, as it releases endorphins and serotonin, which are natural chemicals that make you feel happier and more relaxed.
Lower Body Strengthening
Exercise bikes work out your lower body muscles, such as your glutes, quads, hamstrings, and calves. This can improve your muscle strength and endurance, as well as your balance and coordination. Stronger lower body muscles can also prevent or alleviate lower back pain, knee pain, and other common ailments.
What to Consider When Buying an Exercise Bike
Exercise Bike Type
There are four exercise bike types: upright, recumbent, spin, and air.
Upright: An upright bike allows you to sit upright with the pedals directly below you. The handles are elevated and are closer to you than on a spin bike, and the seat is usually wider and more comfortable. This conventional riding position is great if you like longer rides that focus on your legs, but it’s less effective for high-intensity training than an air bike.
Recumbent: This style of bike has a seat with a back pad to support your middle and lower back, placing you in a reclined riding position. Unlike other styles, the pedals are at the front on a recumbent bike. The recumbent style distributes your weight evenly between the seat and the back pad, making it excellent for longer rides. Since you can relax your upper body more than an upright bike, it’s great for riders with back and joint issues. This style is also lower to the ground, so getting on and off the bike is easier — a major selling point if you struggle with mobility.
Spin: A spin bike, also known as an indoor cycling bike, is the closest style to outdoor cycling. The narrower seat and lower bring your upper body forward, giving your upper body a workout instead of just your legs. This style is less comfortable than an upright and recumbent bike but offers better performance, which is vital for those wanting to train at higher intensities.
Air bike: This fan-based bike style is sometimes called “dual-action.” Air bikes feature moving handlebars that you can operate separately or simultaneously with the pedals and provide resistance by the fan blades displacing air. The seat tends to be broader, and the pedals are below it, like on an upright bike. An air bike isn’t the best for long rides because it’s harder to maintain consistent resistance, but this style is unmatched for high intensity.
The Assault Fitness AssaultBike Pro X is an example of an air bike.
Cost
Exercise bikes can range from hundreds to a few thousand dollars. Generally, the higher-priced bikes include more features like high-tech consoles, more resistance levels, and better build quality. If you go too cheap, you can miss out on key features that prevent an enjoyable and safe cycling experience.
Dimensions
You want to ensure the bike fits comfortably in your room and doesn’t obstruct your movement or other furniture. You also want to check the weight and portability of the bike in case you need to move it around or store it away.
Remember, you’ll likely need one to two feet of open space on either side of your bike to get on and off and not feel cramped while riding.
Transport wheels, like the ones on the Diamondback 1260Sc, make an exercise bike easier to move around your gym.
Build Quality
The overall build quality of an exercise bike should be top of mind when shopping. Look for a steel frame over aluminum — it’ll be more robust and sturdier. High-quality exercise bikes often feature a higher weight capacity, so you can usually use the bike’s total capacity as a proxy for its build quality.
Noise
If you’ll be using your exercise bike at home, you’ll want to be mindful of how noisy the bike will be, especially if you’ll be working out when kids or neighbors might be sleeping. Noise level depends mainly on the resistance type of the bike.
Air bikes are by far the loudest because they’re fan-based, followed by mechanical-tension bikes since they apply resistance using friction pads. The quietest exercise bikes will be those that use electromagnetic resistance due to magnets applying tension to the flywheel.
You’ll also want to consider whether you’ll be watching live exercise classes or follow-along workouts on your console. These will project sound with speakers, but you can usually use headphones or earbuds to minimize the noise from any tech you use.
Seat and Handlebar Adjustability
The adjustability of your seat and handlebars is paramount to avoid injury, even more so if you’re taller or shorter than average.
Typically, you’ll want a bike that lets you adjust the seat in four ways: up, down, forward, and back. Seats with upward and downward angling are also beneficial for a more customized fit. Look for two-point adjustability at a minimum for the handlebars, which means they can be adjustable forward and back.
Adjusting the seat height on the NordicTrack Studio S22i
Console
Like all of the best cardio machines, exercise bikes vary widely in design, so it’s no surprise that consoles can be ultra-basic, high-tech, or even lacking altogether. Although rare, some exercise bikes don’t have a console.
The key is that not every console will show your revolutions per minute (rpm), distance traveled, heart rate, or calories burned — all of which aren’t mandatory for a workout but can be highly motivating for your long-term adherence and progress. Just remember that more detailed displays tend to come with a higher price.
Pedals
Typically, you’ll find three main types of pedals on exercise bikes: flat, cage, and clip-in.
Flat: This is your classic type of pedal, also known as the “platform” pedal in the cycling world. Flat pedals are precisely as they sound — flat. You just put your feet against them and pedal, making them incredibly easy to use. Unfortunately, they’re harder to control on the ascent of each revolution when you’re pedaling fast, and if your feet slip, you can bang your ankles or scrape your shins against the pedals.
Cage: This type of pedal is a flat pedal with toe clips attached to the front, which are flexible “cages” that slide over the toe box of your shoes. Toe clips hold your feet in place and make biking more efficient because you can apply force upwards without having your foot come off the pedal — allowing you to transfer that force back into the downward stroke. Since you can pull up on the pedal and push down, you can work your legs more to burn more calories.
Clip-in: Lastly, there are clip-in pedals. Exercise bikes built for serious cyclists will tend to feature clip-in pedals connecting to cyclists’ special shoes. Not to worry though, you can upgrade the pedals of most bikes to clip-in pedals if you like the bike itself, but they only have flat or cage pedals.
Available Programming
Exercise bikes with consoles can have all kinds of built-in workouts. The most popular are hill climbing, cardio, fat burning, and strength training.
Some bikes don’t include programming, like the Diamondback 1260sc. If you’re using your smartphone or tablet, a console lacking programming might be fine. If not, make sure the bike has Bluetooth connectivity at a minimum.
Bluetooth connectivity is the most popular connectivity method, allowing you to use apps like Peloton and Zwift. AMP+ is another type of connectivity, but it’s mostly limited to heart rate monitors, so I’d recommend using Bluetooth instead. It’s a bit more money upfront but opens up the available connections for apps, workouts, and more.
Available Conveniences
Exercise bikes can come with several convenient accessories to make your workouts more comfortable and enjoyable. Not all bikes include these, but you can often buy them separately to customize your exercise bike later.
Phone/tablet holder: If you have an exercise bike with a console lacking in streaming service and classes, then a media shelf is a convenient plus. A media shelf is just a hard plastic ridge that sticks out from the console to lay your device without it falling off. Without one, you’ll have to hold your device for the duration of your workout.
Water bottle holder: Having a water bottle holder is seriously underrated whether you’ll be doing shorter HIIT classes or longer endurance rides. The last thing you want is to interrupt your workout just because your water bottle isn’t within reach. One of our Breaking Muscle staff members runs into this problem every workout — they have an upright bike without a water bottle holder. While it’s possible to buy the holder separately, its absence from the stock version of the bike is an annoying omission by the manufacturer.
Built-in fans: Built-in fans are more common on the best treadmills than on exercise bikes, but some bikes, like the NordicTrack S22i Studio Bike, include them. If you sweat heavily, live in a hot or humid climate, or enjoy the added comfort of built-in airflow, it can be a convenient add-on for your bike. Remember, if your bike doesn’t include this feature, you can buy and mount a mini fan separately.
Weight rack: Some riders like combining bike rides with weight lifting using the best dumbbells. Similar to the water bottle holder, having a small weight rack to keep them within reach will save you from getting off your bike whenever you need to use them.
Wheels: If you’ll be moving your bike often, having wheels built into the bike is a nice feature. It means you don’t have to drag your bike and risk ruining your floor, making it easier to transport bikes over 100 pounds.
Heart rate handles: Most bikes are compatible with heart rate monitors, but it’s even more convenient to have handles with heart rate reading capability. Unfortunately, you’ll tend only to see these on upright or recumbent bikes in the premium price range.
Resistance Types
There are three types of resistance for exercise bikes: fan-based, electromagnetic, and mechanical.
Fan-based: An air bike is fan-based and creates resistance by the fan blades displacing air. This style offers a (theoretically) unlimited amount of resistance because the harder you pedal and push, the more air the blades will displace, causing greater resistance.
Electromagnetic: These bikes work with magnets on either side of the flywheel. As the magnets get closer to the flywheel, they apply more resistance. Because they use magnets, these bikes are smoother, quieter, have lower maintenance, and are easier to select during workouts but more expensive.
Mechanical: This style uses mechanical resistance in the form of friction pads made from wool or rubber. Most are designed so that you physically twist the resistance knob to add or remove the tension placed on the flywheel. Because of the friction, these bikes are noisier and often need more maintenance as pads wear out and become misaligned with heavy use — however, they are cheaper as a result.
Drive Type
When you turn the pedals on an exercise bike, the “drive” is connected to the flywheel; when that moves, you’ll feel resistance. There are two types of drives: chain and belt.
A chain-driven exercise bike will be more durable because the chain is metal, which makes maintenance cheaper in the long run. Unfortunately, it requires regular lubrication to ensure metal parts glide smoothly along each other. Also, chains are noisier than belts and feel rougher, so they’re often in fan-based and mechanical bikes.
Belt drives are quieter and smoother, so they’re usually in magnetic resistance bikes. The downside to a belt-drive bike is that the belt can loosen over time with heavy use and won’t last nearly as long as a chain — costing you more over time.
Resistance Levels
Exercise bikes have a vast range of resistance levels. Because there are also different types of resistance, there’s no universal standard or comparison method.
While knowing how many resistance levels there are on the exercise bike is helpful, the best way to see whether it offers the rate resistance range is to test it in person.
Once you have an exercise bike in mind, look for a local store where you can test it out in their showroom. Remember to bring your athletic attire and cycling shoes if you have them.
Warranties
There’s a massive range of warranties for exercise bikes, from as little as 30 days to as long as 15 years. I wouldn’t recommend settling with any less than a one-year warranty.
Based on the exercise bikes included in this article, ten years on the frame, three years on parts, and one year on labor is a solid warranty to look for if you value peace of mind from your purchase.
Weight Capacity
Weight capacity is an essential factor that affects the safety and durability of the bike because it reflects the craftsmanship and quality of the materials and parts used to build it. Choosing a bike with a higher weight capacity usually means getting a more robust frame and more durable parts like the pedals and flywheel.
Exercise bike weight capacities range from 200 pounds to over 400 pounds.
If you’re a heavier user, I’d recommend choosing a bike with a weight limit of at least 125 percent of your body weight. The closer you are to the bike’s weight capacity, the higher the risk of damaging it or injuring yourself. The bike can also become unstable, noisy, or shaky, reducing the quality of your workout.
Flywheel Weight
If you’re investing in the best exercise bike overall, flywheel weight should be one of the top things you consider. The flywheel is the heavy wheel at the front or back of the bike that spins when you pedal to create momentum. It’s linked to the pedals by a chain or a belt, similar to one in your car’s engine.
Flywheel weights can vary widely, from as little as six pounds to as much as 50 pounds. Most people will have a better biking experience with a heavier flywheel because it closely simulates riding a bike outside. I recommend looking for a flywheel between 14 and 20 kilograms (about 30 to 44 pounds). Typically, a heavier flywheel offers a smoother ride.
Suppose you’re working with a tight budget. In that case, I encourage you to sacrifice some bells and whistles like a sleek built-in tablet or a monthly class subscription because the flywheel weight is crucial for an enjoyable riding experience.
As a caveat, one Breaking Muscle staff member has used the Keiser M3i Bike extensively, with a flywheel weight of just eight pounds. It’s positioned at the bike’s rear to provide a different feel, but it can still offer an intense workout.
Final Thoughts
Exercise bikes have transformed home fitness, offering amazing exercise variety and adjustability in a small space.
The best exercise bikes combine interactive tech and powerful metric tracking without going overboard on the price.
At the end of the day, the best exercise bike for you depends on your budget, the size of your workout space, and the exercise bike features you value most.
The best exercise bike for home use is the NordicTrack S22i Studio Bike due to its excellent iFIT classes, smooth flywheel with incline/decline capability, and convenient add-ons.
How do I choose a good exercise bike?
To choose a good exercise bike, consider the type of bike, flywheel weight, adjustability, display, and convenient features. You also need to compare different models based on your budget, space, fitness goals, and personal preferences.
How long should you ride a stationary bike to get a good workout?
To get a good workout on a stationary bike, you should ride for 10 to 60 minutes. The exact duration depends on your goals, your fitness level, and the intensity of your ride.
How much does the best exercise bike cost?
The best exercise bike cost depends on what you consider to be the “best.” The best affordable exercise bike costs about $300, whereas the best exercise bike with a screen is roughly $2,500.
What are the best exercises for a stationary bike?
The best exercises for a stationary bike are light dumbbell-based exercises because they can fit on your exercise bike’s storage tray and be within reach without you needing to get off the bike.
Humans are designed to live harmoniously with bugs. I don’t mean mosquitoes and houseflies and bees—although those, too. I mean the microbes that live on and inside us, the ones that help us digest our food, maintain a proper pH, and produce important immune system components, hormones, and neurotransmitters.
Once, we humans would have encountered plenty of microbes on a daily basis because dirt and bacteria-ridden foods were a part of life. Not that this was always a good thing; food-borne illness was a danger to our ancestors just as it is now. Nevertheless, exposure to the unsanitized world meant people came in contact with, and ingested, microbes. To this day, the microbiomes in and on our body play a central role in healthy functioning.
That isn’t to suggest that you should be eating half-rotten food for your health. There are other, better options—like eating fermented foods.
You’re probably at least vaguely aware that fermented foods are good for you, though you might not know exactly why. They feature prominently in virtually all cuisines around the globe; not as much in the U.S. Today, I’m going to encourage you to include fermented foods in your diet if you aren’t already. I’ll also give you some of my favorites to start with.
Let’s dive in.
What Are Fermented Foods Anyway?
Fermentation occurs when microbes—often bacteria, sometimes fungi—on food begin to metabolize, or ferment, carbohydrates in the food. The end product of that metabolism is acid or alcohol. When done in a controlled environment like a vat of cabbage or a wine qvevri, the acid or alcohol builds up. Not only does this help preserve the food, it creates an inhospitable environment for dangerous pathogens that can make people sick.
Some form of fermented food is a standard component of just about every post-agricultural diet.
The earliest sign of wine dates from about 8000 years ago in Georgia (Caucasus, not the state north of Florida). There’s evidence that people were fermenting drinks in Babylon circa 5000 BC, Egypt circa 3150 BC, Mexico circa 2000 BC, and Sudan circa 1500 BC.
Fermented, leavened bread was produced in ancient Egypt, and milk was fermented in early Babylon as well.
Roman soldiers often subsisted on long-fermented sourdough bread, which survived long treks well. (Imagine conquering the known world on a diet of bread—fermentation must be pretty effective stuff.)
The Inuit traditionally wrap whole seabird carcasses in seal pelts and bury them underground to ferment for months, a dish called kiviak or kiviaq.
Fermented dairy is a major aspect of the traditional Masai diet, as is clotted steer’s blood.
Don’t worry, I’m not suggesting you have to find a local purveyor of kiviak. There are plenty of ways to incorporate fermented foods that don’t require a seal carcass. But first…
Why Bother Including Fermented Foods in Your Diet?
You can understand why fermentation and other methods of food preservation were so important before the advent of refrigeration, but what about now? You might not appreciate the unique pungency of fermented dishes and condiments if you weren’t raised on the stuff, so is there any reason to make a point of eating fermented foods?
Decidedly yes. Foremost is that the microbes in the food, the ones doing the fermenting, act as probiotics. Consuming foods with living microbes is one of the controllable factors that add up to a healthy gut.1The gut’s pivotal role in immunity, mental health, regulating inflammation, and of course digestion should be reason enough to add some sauerkraut to your eggs or down some full-fat yogurt after your workout. On the off chance you aren’t convinced, here’s some more food for thought:
Fermentation can render previously inedible or potentially dangerous foods edible and somewhat nutritious. The lectins, gluten, and phytates in grains, for example, can be greatly reduced by fermentation. I don’t advocate the consumption of bread, but if you’re going to treat yourself to any gluten-y grain-derived food, make it real, long-fermented sourdough.
The fermentation process breaks down the lactose in dairy, thus mitigating a potentially problematic sugar and decreasing the carb content.
Before they’re turned into delicious, rich dark chocolate, cacao beans must first be fermented. This deepens the color and enriches the flavor, but most importantly it destroys the astringent tannins present in raw cacao.
Convinced? In that case, here’s where I’d start.
7 Fermented Foods for Primal Eaters
1. Yogurt
Yogurt has the lowest barrier to entry of all the fermented foods. I’m sure you’ve had yogurt on many occasions. If you’ve only eaten store-bought yogurt, though, you might not have gotten the good stuff.
Yogurt is made by adding cultures of bacterial strains, usually Streptococcus thermophilus and Lactobacillus bulgaricus, to milk and letting it ferment at warm temperatures for several hours. When you then eat the yogurt, you’re then consuming the live bacteria that have happily multiplied in the yogurt. At least, that’s what you want. Oftentimes, store-bought yogurt has been heated after production to kill any pathogens, but that also kills the live yogurt cultures. Then sugar and other ingredients are added to make it more palatable to the average consumer.
At the very least, look for yogurts that promise live cultures. If you really want to ensure the live probiotic benefits, make your own. It’s surprisingly simple, especially if you have an Instant Pot or slow cooker with a yogurt function. That also allows you to create bespoke yogurt recipes with the specific bacterial strains you want, like Dr. William Davis’s L. reuteri recipe.
2. Kefir
Kefir is similar to yogurt in that it’s a fermented dairy product, but with a couple key differences—the main one being the type of microbes used in the fermentation process. Kefir involves a symbiotic colony of bacteria and yeast, similar to the SCOBY used to make kombucha. The result is a drinkable beverage like thinned-out yogurt that has many times more probiotic strains than yogurt, including the namesake L. kefiri.
That doesn’t mean kefir is better than yogurt necessarily, just different. Studies have shown both can help calm the inflammation associated with IBD and put it in remission.2345 Both have potential anti-cancer properties. Both can help eradicate H. pylori infection.67
You get the picture. Rather than choosing between the two, I’d include both occasionally. Kefir is also incredibly easy to ferment at home, by the way. If you can let a jar of milk sit on your counter overnight, you can make kefir. Can’t do dairy? You can also make kefir from coconut water or plain water with some sugar added for the bacteria and yeast to ferment.
3. Fermented cabbage
This covers all your varieties of sauerkraut, kimchi, and countless other regional dishes made by fermenting the unassuming cruciferous vegetable.
Besides being a delicious hot dog topping, a small 2022 study found that consuming fermented vegetables, including sauerkraut, for just two weeks led to a favorable shift in the composition of the gut microbiome, with more desirable Bacteroides and a corresponding decrease in Prevotella species.8 Kimchi, a staple of Korean cuisine, is considered a health superfood, good for everything from the expected gut health benefits to anticancer properties and promoting cardiovascular health.9
As with yogurt, if you want the probiotic benefits, you have to buy products that still have the live cultures. Start in the refrigerated section. Anything shelf-stable has been heated, so it will be inert. I’ve lately noticed kraut and kimchi purveyors popping up at local farmer’s markets, as well.
Or, once again, I’ll put in a plug for trying your hand at making sauerkraut. There’s a little art and a fair amount of science to it, but once you get the hang of it, the store-bought varieties will pale in comparison.
4. Natto
Natto, a Japanese form of fermented soybeans, is high in Vitamin K2 (MK-7), which is vital for bone, cardiovascular, and dental health. It’s definitely an acquired taste if it’s not something you grew up with, but it’s worth making the effort.
You might be surprised to hear me say that; most people assume I take a hard anti-soy line. Not so. (Natto so?) Soy doesn’t feature prominently in my diet, but I’m actually a fan of fermented soy products, and I don’t mind the whole beans. Everyone would do well to add some natto to their culinary oeuvre.
5. Apple cider vinegar
I’ve done a deep dive on the health benefits of ACVelsewhere. Most notably, dosing yourself with a couple tablespoons seems to have a rapid effect on blood sugar and insulin sensitivity. Experts think it’s the acetic acid in the vinegar that’s responsible for the observed benefits, not the microbes themselves. Since the microbes are the ones metabolizing sugars into acetic acid, though, let’s give them their due credit.
6. Kombucha
I’ve been a little hard on kombucha in the past, mostly because kombucha went through a period where it was, in my opinion, seriously overhyped as a health tonic. But that’s not kombucha’s fault. Perhaps I was being a tad harsh.
Kombucha does contain acetic acid, the same stuff that is supposed to make apple cider vinegar so good for you. The problem is, it also contains sugar—sometimes a fair amount. Kombucha is made by introducing bacteria and yeast into sugary tea and letting them do their fermentation thing. The longer it ferments, the more sugar will be metabolized, but also the more vinegary it becomes.
Usually, more sugar is added after fermentation to make it more appealing. That sugar is going to offset some of the blood sugar benefits surely, and there aren’t any good human studies pointing to other health benefits associated with drinking kombucha. But hey, if you like it, have at it. Look for low-sugar options, or (I sound like a broken record) make your own.
7. Beet kvass
For a lower-sugar fermented beverage option, what about kvass? Beet kvass, like sauerkraut, is a simple lactofermentation of vegetables in brine. The result is a salty, somewhat vinegary drink that, I won’t lie, isn’t going to be for everyone. I can’t find any research on beet kvass specifically, but it should yield similar benefits as other fermented vegetables.
Beet juice also has well-documented effects on blood flow to muscles and the brain, mitochondrial function, and muscle contractility, making it a useful supplement for athletes and, possibly, folks looking to enhance cognitive function.1011
Honorable Mention: Wine
Yes, wine is a fermented beverage, and yes, a fairly robust body of evidence suggests that some wine intake is good for you. I’d stop short of recommending that you pick up a wine habit if you’re not already a drinker, but I know I’ll get questions if I leave it off the list. For what it’s worth, the benefits of wine can mostly be chalked up to the polyphenol content, not any probiotic actions.
How to Add (More) Fermented Foods to Your Diet
The seven foods listed above are ones I’d consider entry-level fermentations (except beet kvass—you get extra credit for trying that one). They’re fairly easy to find and easy to add to Primal meals. The commercialized, store-bought versions generally won’t be as great as the ones Grandma used to make, but isn’t that always the case?
These just scratch the surface of what’s available, though. Once you start to delve into the wonderfully wide world of fermented foods, you’ll discover a virtually limitless array of fermented chutneys and relishes, sauces and condiments, vegetables and legumes, dairy products, and meats, eggs, and seafood.
Picky eaters can always pop probiotic supplements, but they’ll do nothing for gustatory pleasure. I encourage you to branch out if you’re willing. While many of the benefits of fermented foods overlap, each one will offer a little something different, much like the original foodstuffs from whence they come. If you’re someone who likes to travel, why not make it a point to seek out local fermented items? Your tastebuds will thank you. (Or maybe not, but you’ll have memorable meals in any case.)
Let me know: What’s your favorite fermented dish? Are you wild about saltwort? Crazy for curtido? Chime in in the comments.
“My schizophrenic partner feels like “a freak in the streets” everytime he exits our apartment, a triumphant and difficult event I now refer to as a “prison break.” We won’t be going on a hut-to-hut adventure in the Rockies anytime soon. But yesterday we went out for coffee together and he actually enjoyed being out in public with his milky americano. Afterwards, he suggested a short walk. Hallelujah! Our physical challenge of the week will likely look tame by Primal standards but we’re going, we’re going for sure.”
Originally Posted At: https://breakingmuscle.com/feed/rss
Transparent Labs is renowned for its commitment to high-quality products, avoiding questionable ingredients like dyes, artificial sweeteners, and harmful additives. Grass-fed whey protein powders, creatine monohydrate powders, and branched-chain amino acid (BCAA) supplements are among their most popular products. This article zeroes in on their best-selling BCAA Glutamine product, specially formulated for muscle repair and recovery.
The well-documented benefits of BCAAs make them invaluable to minimize delayed-onset muscle soreness. By incorporating l-glutamine, Transparent Labs BCAA Glutamine adds an extra layer to this product’s potential success.
In this Transparent Labs BCAA Glutamine review, our team of personal trainers, CrossFit coaches, weightlifting competitors, and registered dietitians breaks down the ingredients, taste, solubility, and effectiveness to assist you in determining the product’s true worth.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Key Takeaways
Every serving contains five active ingredients formulated to stimulate muscle protein synthesis, alleviate muscle fatigue, reduce post-workout soreness, boost post-workout muscle growth, and enhance performance.
Contains zero colored dyes, unnecessary fillers, artificial sweeteners, or harmful additives.
Suitable for vegan (made with fermented vegan BCAAs) and gluten-free diets.
All active ingredients are included in clinically effective doses, maximizing your chances of reaping their benefits.
As the name suggests, this BCAA supplement has a transparent ingredient list. It is also third-party lab tested, ensuring you receive a safe product containing exactly what is stated on the label.
The four unique flavor options can help keep your taste buds refreshed and prevent monotony.
Transparent Labs BCAA Glutamine Cons
It is pricier compared to alternative BCAA products, making it potentially unsustainable for some budgets.
The flavors come off as too sour for some customers. If you don’t like tart beverages, you may want to try another BCAA supplement with sweeter or milder flavors.
It includes stevia, a natural sweetener that may lead to digestive discomfort in some people.
Transparent Labs BCAA Glutamine Specs
Price per serving
$1.33
Flavors
Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch
The Breaking Muscle staff has researched over 50 BCAA products and tested more than a dozen. We’ve acquired a reliable understanding of their comparative strengths and weaknesses by analyzing their taste, the cost per serving, the amount of BCAAs offered per serving, and whether or not they’re third-party tested.
Here’s how we rated Transparent Labs BCAA Glutamine:
Factor
Rating (out of 5)
Price per serving
4
Formulation
4
Available flavors
3
Taste
3
Solubility
5
Side effects
5
Third-party testing
5
Transparent Labs BCAA Glutamine Review
Breaking Muscle team member showcases a container of Transparent Labs BCAA Glutamine
With numbers like those you’re probably wondering why this product rates so highly in several key areas. Without further ado, let’s delve into the details to answer all your burning questions.
Price Per Serving
Each 1.28-pound tub of Transparent Labs BCAAs costs around $39.99 when making a one-time purchase. With 30 scoops per tub, each serving costs $1.33. The company website offers a monthly subscription that gives you a 10 percent discount on the total price, plus free shipping. If you subscribe, the product cost comes to around $35.99, and each serving is $1.20.
In comparison, XWERKS Motions BCAAs are priced at $1.63 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. Since Transparent Labs BCAA Glutamine falls in the middle of other BCAA supplements we’ve tried, we gave it 4 out of 5 stars.
Formulation
Transparent Labs uses clean, simple, effective ingredients in this product, earning it a solid 4 out of 5 rating for formulation. Active ingredients include a BCAA 2:1:1 ratio of leucine (four grams), isoleucine (two grams), and valine (two grams). These are complemented by five grams of glutamine and one gram of coconut water powder, supplying electrolytes.
BCAAs are essential amino acids (EAAs) that you must consume through food since the body doesn’t make them. Of the three BCAAs, leucine is most notably a key regulator of muscle protein synthesis, needed to build muscle. (1) The suggested “threshold” for leucine intake is often cited as two to three grams daily to maximize muscle building. (1) However, individual dietary needs may vary, and it’s advisable to consider overall protein intake and dietary sources.
Valine and isoleucine aren’t as involved in muscle protein synthesis, but take on other roles. Valine helps stimulate muscle regeneration and is involved in energy production. Isoleucine supports glucose (sugar) uptake by muscle cells to be used for energy. This could help improve muscular stamina and improve endurance during a workout.
Glutamine is an addition unique to this product. As the most concentrated amino acid in the human body, it’s crucial for cell function and growth. (2) By enhancing protein synthesis and muscle tissue development, glutamine aids in muscle building and recovery. (2)
Supplement fact label listing the ingredients in Transparent Labs BCAA Glutamine
One gram of coconut water provides electrolytes, including sodium, potassium, and magnesium. These minerals help regulate fluid balance, nerve function, and muscle contractions. Since you sweat and lose electrolytes during prolonged exercise, electrolytes are important for maintaining proper hydration for optimal physical performance.
Additional ingredients consist of citric acid for preservation and flavor, natural flavors, stevia for sweetness, tartaric acid for flavor and sourness, and calcium silicate along with silicon dioxide to prevent caking and clumping.
Stevia is a natural, zero-calorie sweetener commonly used in food, drinks, and supplements that may cause gastrointestinal discomfort in some individuals. Certain components of stevia that are not fully absorbed in the upper digestive tract reach the colon, where they then undergo fermentation, potentially leading to mild gas and bloating.
Available Flavors
The Transparent Labs website offers a selection of four flavors: Sour Green Apple, Tropical Punch, Strawberry Lemonade, and Blue Raspberry. This variety allows you to rotate between flavors, so you don’t get bored. However, we’ve tried other BCAA supplements that offer an even larger range of flavors. For example, Xtend Original BCAA Powder is available in 18 flavors on Amazon, and Optimum Nutrition Essential Amino Energy comes in 10 flavors.
Since the number of flavors available in Transparent Labs BCAA Glutamine is relatively small compared to the competition, we rated it 3 out of 5 stars here.
Taste
Our expert tester wasn’t thrilled with the Strawberry Lemonade flavor of this BCAA supplement, rating this category a 3 out of 5. She described it as bitter with an unfortunate aftertaste, so diluting it with additional water could help reduce the bitterness. Again, we only tested the Strawberry Lemonade, so your experience may vary depending on the flavor you choose.
It’s important to note that customer reviews on the company website are mixed regarding taste. Like our product tester, some aren’t blown away, but others seem to like it. One customer who approves of the taste says, “Tried a few times, the taste of strawberry lemonade is refreshing and it does boost my energy during the workout!” As taste is subjective, determining your preference for this product may require a personal trial.
Solubility
Breaking Muscle team member pours a scoop of BCAA Glutamine powder into a water bottle
Transparent Labs BCAA Glutamine shines in the area of solubility, earning it a high rating of 5 out of 5. When mixed with liquid, our Breaking Muscle tester noted it dissolved well and didn’t leave behind any clumps or floaties. This is where the non-caking agents included in this product come into effect, delivering a smooth, well-dissolved amino acid supplement.
Potential Benefits and Side Effects
BCAAs may offer an extended sense of energy and increased time to muscle fatigue, meaning you can train harder for longer. Additionally, BCAAs may reduce muscle damage, inflammation, and DOMS after a workout, so you can get back to training faster. Finally, BCAAs may support the preservation of lean mass during times of fat loss, indirectly supporting weight loss.
The benefits of BCAA supplements are highly dependent on your diet. If you eat enough protein through food or a quality protein powder, your health benefits from additional BCAAs may be limited. Amino acids are the building blocks of protein, therefore a high-protein diet delivers adequate amounts of BCAAs.
Our product tester didn’t experience any negative side effects while using this product. When taken in appropriate doses, BCAAs are generally safe. Following the recommended dosage instructions on the product label is advised for safety and effectiveness.
That said, it’s always important to talk with your doctor before starting a new supplement, especially if you have a pre-existing medical condition or are taking prescribed medications.
Third-Party Testing
All Transparent Labs products are third-party tested, and we gave their BCAA product a perfect 5 out of 5 here. Third-party testing is crucial for athletes who value product quality, safety, and transparency. On the Transparent Labs website, customers can conveniently access certificates of composition and certificates of analysis. These documents provide detailed information about the quantities of active ingredients in each product, along with the results of testing for harmful microbes and heavy metals.
Customers who purchase Transparent Labs BCAA Glutamine can rest easy knowing the product includes what’s on the label and doesn’t contain potentially harmful amounts of heavy metals or contaminants.
Transparent Labs BCAA Glutamine vs. XWERKS Motion
Transparent Labs BCAA Glutamine and XWERKS Motion may both be BCAA supplements, but they have many differences. Unlike BCAA Glutamine, which only includes two grams of carbs, Motion contains 25 grams of cluster dextrin carbohydrates, which are rapidly absorbed and may enhance physical performance and endurance. Customers using XWERKS Motion may feel more energized due to its carb content.
On the other hand, BCAA Glutamine contains eight grams of BCAAs, while Motion only includes three grams. Unfortunately, XWERKS uses a blend of BCAAs, so it’s unclear how much of each BCAA you are getting per serving. However, with only three grams total, it’s unlikely each scoop contains the two to three grams of daily leucine known to maximize its muscle-building benefits. They both have a BCAA ratio of 2:1:1, which research suggests is ideal for exercise performance. (3)
Furthermore, XWERKS Motion is only available in one flavor (raspberry lemonade), compared to the four flavors available for Transparent Labs BCAA Glutamine. All Transparent Labs products are third-party tested, but there is no mention of third-party testing on the XWERKS Motion product page. Finally, Motion is more expensive, costing around $1.63 per serving, compared to BCAA Glutamine, which costs $1.33 per serving at the time of writing.
The product currently isn’t available on Amazon, however, customer reviews on the Transparent Labs website are positive, with a customer rating of 4.7 out of 5 stars.
One satisfied customer writes, “I’m so excited and happy with my BCAAs. The flavor is amazing! And it’s working wonders on my sore body.” Another customer noticed improvements in muscle recovery and said, “It gives me adequate energy to push myself even further. I have no recovery pain at all, my muscles are at ease & I can go day after day.”
Customers who were less satisfied with the product generally disliked the taste. One verified customer says, “I’ll likely try a different flavor than blue raspberry, as I can’t say it tastes excellent.” Another writes, “I like the fruit punch as the strawberry lemonade was way too sour.” While the flavor was unfavorable for some, most didn’t mind the sour taste and some even described it as refreshing.
Final Verdict: Is Transparent Labs BCAA Glutamine Worth It?
Transparent Labs BCAA Glutamine has a lot to offer, with eight grams of BCAAs, five grams of glutamine, and a dose of electrolytes. Depending on your overall diet and training regimen, this product could help you reduce muscle fatigue, improve endurance, and build lean muscle mass. At $1.33 per serving, it’s not the most affordable workout supplement, but the third-party testing and clinically effective doses might make it worth the investment.
FAQs
What are the ingredients in Transparent Labs BCAA Glutamine?
Transparent Labs BCAA Glutamine includes four grams of leucine, two grams of valine, and two grams of isoleucine. In addition to BCAAs, it contains five grams of glutamine and one gram of coconut water for added electrolytes. The product is sweetened with stevia, a natural sweetener, and also contains citric acid.
What is Transparent Labs BCAA Glutamine good for?
Transparent Labs BCAA Glutamine is formulated to support endurance and recovery. The BCAAs may improve endurance, increase time to muscle fatigue, and support muscle building. The glutamine supports muscle cell growth and repair. The coconut water is good for replenishing electrolytes, which supports hydration.
How do you take Transparent Labs BCAA Glutamine?
To take Transparent Labs BCAA Glutamine, mix one level scoop with 10-12 ounces of cold water or your preferred beverage of choice 30-45 minutes pre-workout, during, or immediately after exercise. Per the label, consume at least two servings daily for optimal results. To avoid potential side effects, do not exceed four servings per day.
What is the recommended dosage for Transparent Labs BCAA Glutamine?
Transparent Labs recommends taking one scoop at least twice a day to gain the most benefits. Each scoop can be taken 30-45 minutes before, during, or following a workout. To avoid potential side effects, do not take more than four scoops daily. Consult with your healthcare provider before taking a new supplement.
Research
Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
O’Connell TM. The Complex Role of Branched Chain Amino Acids in Diabetes and Cancer. Metabolites. 2013; 3(4):931-945. https://doi.org/10.3390/metabo3040931
Gervasi M, Sisti D, Amatori S, et al. Effects of a commercially available branched-chain amino acid-alanine-carbohydrate-based sports supplement on perceived exertion and performance in high-intensity endurance cycling tests. J Int Soc Sports Nutr. 2020 Jan 20;17(1):6. doi: 10.1186/s12970-020-0337-0. PMID: 31959202; PMCID: PMC6971972.
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