Creating a small home gym setup can seem like a daunting task, especially when space is at a premium. However, with the right compact home gym equipment, you can maximise your fitness routine without needing a large area. This guide will help you understand how to choose the best at-home gym equipment for small spaces, ensuring you can stay active and healthy even in limited quarters.

How to choose the best home gym equipment for a small space

When selecting home gym equipment for small spaces, look for items that have a small footprint or can be easily stored away when not in use. Foldable designs, adjustable features and multifunctional equipment can significantly reduce the required storage space, making them ideal for smaller homes or apartments.

Versatility

Home gym equipment generally allows you to be more versatile and perform multiple workouts within your space. To get the most out of your compact home gym, opt for items like adjustable dumbbells, resistance bands and stability balls. Not only are these space-saving, but you can perform a wide range of workouts.  

Durability

Investing in high-quality, durable equipment is essential. Quality gear not only lasts longer and makes your space look better, but it’s also more likely to provide a safe and effective workout experience. Look for products with solid construction and good warranties to ensure your home gym can withstand regular use over time.

Small home gym

Recommended compact home gym equipment

When space is a premium, but fitness is a priority, choosing the right equipment is essential. Here are some of the top pieces of equipment designed to maximise your fitness routine.

Adjustable dumbbells

Adjustable dumbbells are a cornerstone of any home gym for small spaces. They replace the need for multiple sets of weights, saving significant space. With a quick adjustment, you can change the weight to suit various exercises, from arm curls to shoulder presses.

Resistance bands

Resistance bands are extremely compact and can be used for a variety of strength training and stretching exercises. They come in different resistance levels, making them suitable for all fitness levels. Plus, they’re easy to store or take on the go.

Foldable exercise mat

A foldable exercise mat is perfect for yoga, Pilates or any floor exercises. It provides a comfortable, cushioned surface and can be easily tucked away when not in use. Look for mats with a non-slip surface for safety.

Indoor cycle

An indoor cycle is a vital piece of at home gym equipment for small spaces. It offers a high-intensity cardiovascular workout without requiring much room, making it perfect for those with limited space. Equipped with digital monitors, they allow you to track progress such as speed, distance and calories burned, seamlessly integrating into your compact home gym setup.

Folding treadmill

For those looking to incorporate cardio into their small home gym setup, a folding treadmill is an excellent choice. Its space-saving design allows for easy storage when not in use, making it ideal for home gyms in small spaces. Despite its compact size, a folding treadmill provides a substantial platform for running or walking, with adjustable speeds and inclines to suit various fitness levels. 

Rower

A rower stands out as one of the best at home gym equipment for small spaces due to its slim profile and ease of storage. Rowing machines offer a comprehensive workout, targeting major muscle groups and providing excellent cardiovascular benefits. Many models can be stood up or folded, ensuring they fit seamlessly into your small home gym without occupying unnecessary space.

Medicine ball

A medicine ball is a versatile addition to any compact home gym, offering a way to enhance strength, balance and coordination. This simple piece of equipment can be used for a wide range of exercises, from core workouts to resistance training. Incorporating a medicine ball into your routine is a straightforward way to increase the intensity of your workouts in a home gym for small spaces.

Step platforms

Step platforms are an excellent choice for adding variety to your cardio and strength training routines within a small home gym setup. They’re lightweight, easy to store, and can be adjusted for height to vary the intensity of your workouts. Whether you’re performing step aerobics for cardiovascular health or using the platform for plyometric exercises to build strength, step platforms can be a good fit. 

Skipping rope

A skipping rope is an essential piece of at home gym equipment for small spaces. It’s highly effective for cardiovascular training, coordination and agility improvement. Skipping ropes require minimal space, both for storage and use, making them ideal for a compact home gym.

Small home gym

Tips for setting up your small home gym

When setting up your home gym in a small space, organisation is key. Utilise vertical space with wall-mounted shelves or hooks for hanging equipment like resistance bands and jump ropes. If possible, designate a specific area of your home for workouts, even if it’s just a corner of a room. This dedicated space can keep you motivated and make your workouts more efficient.

Remember, the goal is to create a functional, clutter-free area that encourages regular use. With thoughtful selection and arrangement of your gym gear, you can enjoy the benefits of a full-body workout without leaving your home.

Shop our range of home gym equipment at Life Fitness

Whether you’re pressed for space or prefer the convenience of working out at home, investing in the right equipment can make all the difference. For more ideas on how to optimise your fitness routine with minimal space, check out our range of compact home gym gear at Life Fitness.

The physiological and metabolic benefits of High Intensity Interval Training (HIIT) are both well-known and well-researched. There are few better approaches than HIIT for effectively and efficiently burning calories, stimulating fat loss, regulating blood sugar, stimulating muscle growth, improving aerobic and anaerobic capacities, and more.

Researchers have set their sights on uncovering exercise’s impact on mental health and cognitive functioning.

The signs that exercise can be as effective as medication and other treatments for improving mental health and improving cognitive abilities are positive. As with the physiological changes associated with training, one question is, are there varying benefits to mental performance, depending on your choice of exercise modality?

Or more specifically to HIIT, does this form of exercise also trump other forms of cardio work in the mental health and mental performance domain as well?


HIIT and depression

A recent study by XU et al. (2024), looked for the optimal exercise intensity best suited to preventing and treating depressive disorders.

They delved into the effects of HIIT on brain neural system plasticity — one of the factors believed to be a significant contributor to the onset depressive symptoms.

Experts believe that neurodegenerative changes can occur as a result of prolonged exposure to different environmental stresses, leading to the onset of depressive symptoms.

The study demonstrated that HIIT significantly reduced depressive-like symptoms in the face of stress. Behavioural tests revealed positive effects of HIIT on anxiety, depression, and cognitive function.

HIIT exercise also increased neurogenesis-related variables, actually indicating that it might enhance neuroplasticity. Good news for the prospect of these benefits not just continuing, but improving long-term.  

HIIT training also suppressed levels of oxidative stress markers, and influenced stress response markers, serotonin, and corticosterone.

The findings underscore the power of HIIT in preventing and alleviating depressive symptoms, by helping us cope with stressors, through its impact on neuroplasticity, neurogenesis, oxidative stress, and stress response markers.


But what about cognitive performance

Another recent systematic review by Gilson et al. (2023), delved into the impact of acute and chronic HIIT on cognitive function in adults.

The study recruited sedentary university workers and put them through an 8-week HIIT program that was integrated into their work routine. The results showed a positive association between high-intensity exercise and cognitive function.

Participants reported higher satisfaction levels with work, and measurable improvements in both cardiorespiratory fitness, but also work productivity were found as well.


The takeaways

With HIIT being a time efficient mode of training that produces impressive physiological benefits, this research might indicate that it’s also an ideal exercise approach for mental health, cognitive ability and job productivity and satisfaction as well.

It’s ability to efficiently improve mood but also to improve cognitive performance in the workplace makes it an ideal training approach for time-poor, under-pressure and often sedentary working professionals.

Interestingly, those aged in their late 30s and early 40s are statistically some of the most mentally vulnerable people in society. It is an age group that we see commonly experiencing the early stages of major depressive disorder.        

As a result, researchers advise employers to explore the potential of HIIT in diverse occupational settings, and provide the facilities and opportunities for employees to embrace this mode of training. Workplace gyms are growing in popularity, with a wide selection of equipment options. In addition, providing access for staff to personal trainers, classes and small group work is an ever-growing space.

As indicated in the recent ACSM Industry Trends, published in February, Training for Mental Health, and Workplace Health and Fitness offerings were at the top of the list both locally and abroad. The fitness industry must heed the call of members, trainees and fitness enthusiasts, that these are a priority for the industry.

Not only that, but happier and more productive workers are also better for business, so investing in this space is a no-brainer for workplaces.      

By bridging the gap between theory and practice, HIIT holds the promise of revolutionising workplace health promotion, empowering employees to thrive in both body and mind.

References
Xu, Y. et al., (2024). Clinical value and mechanistic analysis of HIIT on modulating risk and symptoms of depression: A systematic review. International Journal of Clinical and Health Psychology.

Gilson, N. D., (2023). High intensity and sprint interval training, and work-related cognitive function in adults: A systematic review. Scandinavian Journal of Medicine and Science in Sports.

Embarking on a fitness journey can sometimes feel overwhelming with the myriad of equipment options available. Among these, the elliptical cross trainer stands out as a versatile and effective tool. This blog post will explore various cross trainer benefits to illustrate why incorporating this machine into your workout regimen can be a game-changer.

What does a cross trainer do?

One of the most significant benefits of a cross trainer is its ability to offer a full-body workout. Unlike some fitness machines that target specific body parts, an elliptical cross trainer engages multiple muscle groups. From your legs and your arms to your core, it ensures a holistic exercise session. This comprehensive engagement is beneficial for those looking to improve overall fitness levels and build muscle endurance.

Benefits of cross trainer

Low impact and high results

For individuals concerned about joint health or recovering from injuries, elliptical machine benefits are particularly relevant. The cross trainer is designed to mimic the natural movement of the body, resulting in a low-impact workout. This means it minimises stress on the knees, hips and back while still providing a high-intensity exercise. This aspect makes it an excellent option for both beginners and seasoned athletes looking to reduce the risk of injury.

Cardiovascular health

When it comes to improving heart health, the question often arises: is a cross trainer good for cardio? The answer is a resounding yes. Working out on an elliptical cross trainer increases your heart rate, which in turn helps to strengthen the heart muscle and improve circulation. Regular use can lead to better cardiovascular fitness, making it a valuable tool for those aiming to enhance their endurance and stamina.

Weight loss and calorie burning

A common goal for many on their fitness journey is weight loss. Here, the benefits of a cross trainer shine through again. Due to its ability to provide a high-intensity workout that involves both the upper and lower body, it burns calories efficiently. This makes it an excellent choice for those looking to shed excess weight or maintain a healthy weight. The cross trainer allows for the adjustment of intensity, ensuring that individuals of all fitness levels can achieve an effective calorie-burning session.

Benefits of cross trainer

Strengthened leg muscles

A notable addition to the benefits of an elliptical trainer is its exceptional ability to strengthen leg muscles. The elliptical cross trainer targets the quadriceps, hamstrings, glutes and calves effectively. The resistance feature of the machine can be adjusted to challenge these muscle groups further, promoting muscle growth and enhancing muscular endurance.

Improved balance and coordination

Another advantage is the improvement in balance and coordination that comes from regular use. Key elliptical trainer benefits include enhancing your body’s proprioception, which is the awareness of the position and movement of the body. This is because using the machine requires coordination of upper and lower body movements, thus stimulating the brain and muscles to work harmoniously.

Versatility and convenience

Another benefit of an elliptical cross trainer is its versatility. The machine offers a variety of workout options by allowing adjustments in resistance, speed and sometimes even the stride length. This versatility means you can easily tailor your workout to meet your specific fitness goals, whether they involve improving strength, endurance or flexibility. Furthermore, the convenience of having a cross trainer at home means you can fit in a workout session anytime, regardless of the weather or time constraints.

Mental health benefits

The benefits of an elliptical trainer extend beyond the physical. Engaging in regular physical activity on the cross trainer can also have a positive impact on your mental health. Exercise is known to release endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Moreover, the rhythmic motion of the elliptical can have a meditative effect, helping to reduce stress and anxiety.

Benefits of cross trainer

What is a cross trainer good for apart from mental and physical fitness?

In addition to the physical and mental health benefits, using an elliptical cross trainer is also beneficial for those looking to incorporate a low-maintenance workout into their routine. Its design typically requires less upkeep than other fitness equipment, making it a practical choice for home gyms.

Overall, elliptical cross trainer benefits are vast, catering to a wide range of fitness goals and needs. From providing a low-impact, full-body workout that improves cardiovascular health and aids in weight loss to enhancing balance and coordination while offering mental health perks, it’s clear why the cross trainer is a staple in both home and commercial gyms. Whether you’re starting your fitness journey or looking to diversify your workout routine, the elliptical cross trainer is a formidable ally.

Browse our range of home elliptical cross trainers at Life Fitness

For those ready to take their fitness to the next level with an elliptical cross trainer, explore our range of elliptical machines suitable for home use. Find the perfect match for your fitness goals and space by visiting Life Fitness and embracing the journey towards a healthier lifestyle with the versatile benefits of cross trainer exercises. 

Heart rate monitoring is seamlessly integrated into all our models, offering users the ability to keep a close watch on their cardiovascular performance. Whether using the moving multi grip handles or stationary grips, you can stay informed about your workout intensity in real time.

In addition, WhisperStride technology from Life Fitness enhances your home workout experience by ensuring operation is nearly silent, thanks to maintenance-free ball bearings. This feature is particularly beneficial for those looking to exercise without disturbing others, making it perfect for home use.

Like issues of form, technique, rep ranges and training intensity, ‘range-of-motion’ is another training principle that can divide gym trainees. Interestingly, you can often find people with great physiques on both sides of the debate, which begs the question — does it matter? Great physiques can come from a range of variables, including genetics and ongoing commitment. Some people can achieve great results no matter what training philosophy they adhere to.

For us mere mortals, understanding the tried-and-true training methodologies and techniques that are going to give you the best chance of reaching your physique goals is critical. And range-of-motion is certainly one of those. But as we explore the latest research, one simple philosophy for range-of-motion might not be the best approach.

What is Range-of-Motion?

The range of motion of an exercise refers to the full movement potential of a joint or a group of joints during a particular exercise. In short, it involves the ability to move a body part through the whole range, from the full extended starting position to the end contraction position of a particular exercise. So, for a bicep curl, it’s seeing your elbow joint moving from full extension (straight arm), all the way through to full contraction. For those who don’t train with a full range of motion, they might not fully extend on the eccentric or concentric phase, depending on their goals, and will instead perform shorter ranges on each rep.

What the two groups say

Range of motion groups will argue that a complete range of motion ensures that the targeted muscles are fully activated throughout the movement, leading to better muscular development. They might also argue that by training through the full range of motion, you’re also giving the muscle group the benefits of the extra flexibility through the stretch position of the rep.

Those who make the case for shorter ranges of motion make the argument that progressive overload, and thus progressive growth, comes from moving heavier weights and progressively working at and just beyond your capacity. Shorter rep ranges enable you to target the stronger segment of the repetition, and thus, heavily overloading that portion of the rep is what matters. Additionally, many say it’s a safer way to train because often the fully stretched position of the rep is where you’re most vulnerable for joint pain and injury, such as the full squat position, or with the arm at full extension on the bicep curl.  

What does the research say?

A review study by Otinger et al., (2023) looked at muscle hypertrophy responses to range of motion training. The purpose of the study was to seek clarification around some of the conflicting data in the research. The reality has been that not all studies have supported the consensus position that a full range of motion is better for hypertrophy.  

What the researchers found was that not all muscles are created equal, and that muscles that are active on the descending limb appear to see greater hypertrophy from using larger ranges of motion than those that don’t.

For example, the findings suggest that biceps and triceps training does not benefit from a full range of motion, because the muscle is not fully under tension through the full range. On a bicep curl for example, the tension and intensity of the muscular contraction varies greatly from the full extension, straight-arm position, to when in the rep sees the elbow joint at 90 degrees, where the muscle is working heavily.

However, training the quadriceps and hamstrings showed greater hypertrophic benefit when a complete range of motion is employed. This, the author’s speculate, is because both the hamstrings and the quadriceps are far more engaged during the descension phase of the exercise. Therefore, the art of manipulating range-of-motion techniques in the gym comes down to understanding which muscles benefit from more or less range of motion. 

But hypertrophy is not the only goal of a training program, and another recent study showed that the benefits of training with a full range of motion includes, well, improvements to range-of-motion itself. That is, training to the full stretch position with weights can be as beneficial to your flexibility as stretch training is.

The study showed that there were no significant differences between resistance training versus stretch training when it comes to measures of flexibility.

Although “trained or active people” increased range of motion “untrained and sedentary” individuals had significantly higher magnitude range of motion changes.

Implications for training

Ultimately, if hypertrophy is the goal of your training program, then understanding which body parts and which muscle groups benefit more from a complete range of motion than others is critical. However, a full range of motion offers additional physiological benefits than just muscular growth, such as increased flexibility, and increased strength through the joint itself.

Ottinger, C., et al. (2023). Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding the Findings, Strength and Conditioning Journal.

Running outside or on a treadmill: which is better for you? It’s a contentious debate.

Surely running is running, and it just comes down to personal preference, right?

Actually, running outdoors versus on a treadmill is quite different in a number of obvious and also subtle ways. It places the individual on a very different surface and in very different conditions. And these changes can have a significant impact on the outcomes of the activity, both in the short term and the long run.

There are many arguments about which produces greater physiological benefits, and recent research has explored the differences.

But of course, there are a range of other measures and experiences of the two activities that can impact the benefits for the runner that might supersede the physiological pros and cons.

But first, the recent research.


The Research

A study published last year in Peer J Life and Environment sought to compare a controlled running program, with one group executing the regime outdoors, and the other doing so on a treadmill.

Participants were randomly assigned to either treadmill training (TT) or outdoor training (OT). They participated in a six-week supervised training protocol. Physical fitness and body composition metrics were measured throughout the six-week trial. 

The results indicated that both groups saw improvements in a range of fitness markers, and both groups saw decreases in body fat.

However, the outdoor group saw greater physical fitness improvements overall, and greater leg skeletal muscle mass preservation than the treadmill group. 

The authors hypothesised that outdoor running places additional physiological impediments on the athlete than the treadmill does. That is, less stability underfoot, which means the athlete is working a little bit harder per step; less control over hills and terrain, which means you can’t decrease the difficulty of the trail, and so on.

But before we name the outdoors as the optimal environment for running, there are some other things to consider, that might just see you turning to the treadmill instead.


Why running conditions are about more than just short-term adaptations

Still on the research, it should be noted that the mean age of the participants in the study was 19.82, meaning they were young. This would give them physiological advantages for tackling the unpredictable nature and the demands of the outdoors. That is, hard pavements, inconsistent terrain, and varying weather conditions.

They were also starting from a solid health base. For those starting their program from scratch — perhaps you’re a little older, inexperienced or overweight — these conditions might not be conducive to you maintaining this protocol outdoors long term.

Additionally, the study indicated that outdoor running might produce greater results in the short term. The study was performed over six weeks. However, some of the elements of this activity might make it more challenging to continue consistently or long term.


Outdoors vs Treadmill — The Pros and Cons

The only thing between the outdoor runner and rock-hard pavements, potholes, and unpredictable undulations in the terrain, are their shoes. Stress related injuries are very common in runners and difficult to fully recover from. This can be particularly problematic for heavier runners and those just starting out, with the goal of losing weight.

On the treadmill, the softer and consistent landing places less strain on the body. Reducing the impact on joints, lowers the risk of injury or stress-related issues. This is especially true for individuals with joint problems or who are prone to overuse injuries. This keeps you running longer and more frequently. 

Although the terrain and varying inclines of the outdoors keep the body guessing and keep things interesting and more demanding, the treadmill runner has more control over incline and resistance and can therefore tailor and measure their progress more effectively.

They can gradually increase the difficulty of the run over time, and in varying ways, without having to seek out tougher trails. They can also incorporate interval training, hill workouts, or target specific pace goals. It’s all there built into the treadmill.    

Although wearable technology has come a long way, treadmills equipped with built-in technology and features that allow you to monitor and track your workout metrics, do so with with extreme precision. These data points can provide valuable insights and help govern the workouts you set for yourself within the treadmill.

The outdoor runner will argue that being in nature and battling the elements can be more invigorating and mentally engaging, which makes you more motivated to do it.

The flipside of that is (technology, console, and entertainment options aside), the treadmill puts you in a controlled and safer environment. You don’t have to worry about inclement and extreme weather conditions, such as heatwaves, heavy rain, or icy conditions, where outdoor running may be unsafe. Therefore, you are enabling consistency.

Running on a treadmill and running outside each have their own unique advantages and considerations. And the reality is, both are available to you. Incorporating outdoor and treadmills into your running program is the only way to gain the maximal benefit of both.

Singh, G., Kushwah, G., Singh, T., Ramírez-Campillo, R., Thapa, R.K. Effects of six weeks outdoor versus treadmill running on physical fitness and body composition in recreationally active young males: a pilot study. PeerJ. 2022 Jul 27;10:e13791. doi: 10.7717/peerj.13791. PMID: 35915754; PMCID: PMC9338755.

Proponents of yoga are not ones to mask their commitment to the practise. Whether a novice, enthusiast, or master, they’ll tell you that yoga can be a life changing endeavour.

The practice of yoga seeks a state of balance and harmony between the body, mind, and spirit. Through regular yoga practice, participants are rewarded with a range of physical and mental health benefits. These include increased flexibility, strength, balance, reduced stress and anxiety, improved focus and concentration, and a greater sense of overall well-being.

But don’t just take the word of yoga devotees. Scientific research tends to agree with them. A number of recent studies have explored the various health and physical performance benefits of regular yoga practice. But before we explore those…

 

Yoga: A Brief Overview

Originating in ancient India, and now practiced all over the world, yoga is a physical, mental, and spiritual pursuit that includes a variety of postures (asanas), breathing techniques (pranayama), meditation, and ethical guidelines.

There are many different styles and approaches to yoga, ranging from gentle and meditative practices to more physically challenging and rigorous forms. Some popular styles of yoga include Hatha, Vinyasa, Ashtanga, Kundalini, and Iyengar yoga.

In addition to the physical practice, yoga also includes techniques for cultivating mental and emotional awareness, such as meditation and pranayama. These practices can help to quiet the mind, reduce stress and anxiety, and develop greater focus and concentration.

Yoga practise can be performed in specialised training environments, it’s also something that can be explored at home.

 

Yoga’s Benefits in the Gym

Many elite athletes, bodybuilders and gym trainees have looked to yoga for increased performance, and to gain a competitive advantage.

Yoga practise is often associated with developing a strong mind-body connection, essential for effective training in the gym.

The mind-muscle connection, popularized during the golden era of bodybuilding, refers to the ability to contract specific muscles consciously, intentionally, and effectively during exercise. This involves focusing on the specific muscle group being targeted during a particular movement, and using mental cues to activate and engage those muscles through the movement.

Bodybuilders and gym trainees can improve the performance of their workouts by developing a strong mind-muscle connection. With an increased focus on the muscle being worked, and the ability to visualise it contracting and working through the full range of motion, trainees can increase the intensity and effectiveness of their workouts and develop a greater level of control and awareness over their bodies.

In addition, it can also help to reduce the risk of injury by promoting proper form.

In yoga, this connection refers to the awareness and integration of the body, mind, and spirit, which can lead to a deeper understanding of the self and a greater sense of well-being.

The physical practice of asanas (postures) for example, is often used as a means of connecting with the body and cultivating greater body awareness. Through mindful movement and breath awareness, practitioners can learn to tune into the sensations of the body and develop a deeper understanding of their physical limitations and abilities.

Incorporating a regular yoga practice into your training program might therefore lead to more efficient and effective workouts in the gym, while aiding in the recovery process.

 

Recent Research 

So what does the research say about yoga’s ability to improve health, well-being, and performance in the gym?

A study by Eusebio et al., (2022) sought to measure the mental health and attention benefits of 10 weeks of yoga practice. The results showed significant increases in mood, and improvements in sustaining attention. The result of this is a greater sense of well-being and focus not just in the gym, but outside of it also.

Another study by Patel and Veidlinger (2023) found yoga increases a range of health markers including pulmonary health, as well as protections for the upper respiratory tract, improved immunity, and significant reductions in stress. The research indicated that those who maintained regular practice of yoga during the Covid pandemic specifically, saw higher levels of mental well-being and general health.

And finally, research by Halappa (2023) reported that high intensity training protocols tending towards overtraining, can lead to immune suppression, oxidative stress, muscle damage/fatigue, coronary risk, and mental health disorders, due to enormous strain on various physiological functions.

Yoga practise seems to undermine these adverse activities through “up-regulating the functions of the parasympathetic nervous system (PNS), and down-regulating the activities of hypothalamohypophysial axis (HPA).”

Yoga was shown to be “conducive to healing, recovery, regeneration, reduction in stress, relaxation of mind, better cognitive functions, promotion of mental health, reduction in inflammation and oxidative stress.”

If you’re finding a disconnect between the mind and the body, or recovery between workouts is taking longer, and stress is impacting your performance in the gym and in other areas of life, it might be time to incorporate some yoga practice into your regime.

 

References

Patel, R.; Veidlinger, D. (2023). Exploring the Benefits of Yoga for Mental and Physical Health during the COVID-19 Pandemic. Religions  14, 538. https://doi.org/10.3390/rel14040538

Eusebio, J., Forbes, B., Sahyoun, C., Vago, D. R., Lazar, S. W., Farb, N. (2022) Contemplating movement: A randomized control trial of yoga training for mental health, Mental Health and Physical Activity, 23, 100483, ISSN 1755-2966, https://doi.org/10.1016/j.mhpa.2022.100483.

Halappa, N, G. (2023) Integration of yoga within exercise and sports science as a preventive and management strategy for musculoskeletal injuries/disorders and mental disorders – A review of the literature, Journal of Bodywork and Movement Therapies, 34, 2023, ISSN 1360-8592, https://doi.org/10.1016/j.jbmt.2023.04.055.

The physical declines associated with ageing are well documented. As we get older, it not only becomes harder to build muscle tissue, but it is also difficult to maintain the muscle mass we already have.

Digging deeper, we also know that the battle is not just about the number of muscle cells we have, but also what’s taking place inside our cells.

We know that training into old age has a powerful effect on things like preserving muscle tissue, maintaining growth hormone and testosterone levels, maintaining bone density and reducing inflammation. But what is the impact of training at the cellular level?

Research is showing a direct link between a physical decline with ageing, and a breakdown in the mitochondrial dynamics cycle. And a recent study sought to investigate whether exercise also offsets age related physical declines because of its impact on mitochondrial dynamics.

Mitochondria and Mitochondrial Dynamics

Mitochondria are often referred to as the ‘powerhouses’ of our body’s cells. They are organelles inside our cells that are responsible for producing adenosine triphosphate (ATP). This is the primary energy source for our cells, and is what fuels all physiological processes, including muscular contractions.

When we train, there is a significant increase in cellular energy demand. This triggers what is known as the AMPK (AMP-activated protein kinase) signaling pathway, which in turn triggers a number of responses within the cell, including mitochondrial dynamics.

Mitochondrial dynamics involves the fission and fusion of mitochondria, an essential process for maintaining healthy cell function.

 

Understanding Mitochondrial Fission and Fusion

Mitochondrial fission is the process by which a single mitochondrion is divided into smaller organelles, while mitochondrial fusion sees two or more mitochondria fuse to form a larger organelle.

Fission allows damaged or dysfunctional mitochondria to be removed and replaced with healthy ones. Fusion on the other hand allows for the sharing of mitochondrial DNA and proteins between mitochondria.

A homeostatic process, mitochondrial dynamics effectively ensures “the fine-tuned regulation of organelle connectiveness, size and function.”

These processes help to ensure that the mitochondria are functioning at their optimal capacity.

During exercise, an increase in mitochondrial fission and fusion occurs, which helps to remove damaged mitochondria and ensure that the remaining mitochondria are functioning properly. In short, exercise can increase the production of new mitochondria, as well as improve the function of existing ones.

We know that this process also declines as we age, leading to a decrease in mitochondrial balance, function, and an increase in cell death.

So the question remains: does exercise work to preserve mitochondrial dynamics as we age?


The Research

A recent study by the University of Sao Paulo and published in the Proceedings of the National Academy of Sciences, looked to uncover the mechanisms that see exercise preserve physical fitness during ageing.

What they found was that even a single exercise session “induces a cycle of mitochondrial fragmentation followed by fusion after a recovery period.” The authors also claimed that daily workouts delay mitochondrial decline associated with ageing.

They also stated that as we age, activation of the AMPK signaling pathway also preserves physical fitness during ageing.

Therefore, through direct impact on both of these processes, maintaining a consistent training regime, we can preserve muscle function and cell health into old age.

 

Campos, J. C. et al. (2023). Exercise preserves physical fitness during aging through AMPK and mitochondrial dynamics. Proceedings of the National Academy of Sciences. 120 (2)

The clear message from the results of the recent ACSM Health and Fitness Journal worldwide survey is that the fitness industry is going back to the future.

This year’s hottest fitness trends are very much about rebuilding bodies, returning to some traditional areas of the gym, but also, making the most of the latest in wearable tech to monitor health and fitness progress.

The impact of Covid-19, lockdowns, isolation and a move to home fitness have been reflected in the survey results of the past few years.

But many of these trends have declined. Online training dropped from number one in 2021 to number nine on this year’s list, while home gyms fell from number two on last year’s list, to number 13 this year.

As the survey authors stated, this year’s findings are very much a reflection on how the world is tackling their fitness goals in a post-pandemic world. Gym owners and facility managers take note.

Number 1: Wearable Technology

One trend that has remained a constant throughout the pandemic, wearable technology, continues to dominate the market. Wearable tech has finished top three in the ACSM fitness trends since 2016. It shows no signs of abating, as competing companies continue to invest heavily in wearables R&D.

Of the most used features, step counter, calorie counter, sleep monitor, heart rate and general activity tracking, and blood pressure continue to draw customers to these products. According to research, just possessing a fitness tracker can motivate people to walk up to 40 minutes extra a day. If nothing else, that’s a powerful psychological tool. And the data that is being collected is powerful.

“Not only are these devices becoming more affordable, but wearable data is increasingly being used in clinical decision making so they are continuing to hold their appeal,” said  ACSM Past President and lead author of the survey, Walter R. Thompson, Ph.D., FACSM.

As a result, it’s critical that gyms continue to invest in equipment that offers seamless Apple and Samsung connectivity with wearables, to ensure member satisfaction.


Number 2: Strength Training with Free Weights

Strength training with free weights is back at the top of people’s workout lists. In 2019, strength training wasn’t even in the top 20. In 2021, it sat in eighth position. Last year it broke back into the top five, and in 2023, fitness enthusiasts are returning to the weight rack and looking to rebuild their bodies.

As the author’s state, previous surveys included a broader strength training category. This was changed up to target free weight strength training — that is, dumbbells, barbells, kettlebells and medicine balls.

Part of this renewed interest in free weights is also driven by group fitness trainers incorporating more of this kind of work into group training sessions. Gym goers are loving it.


Number 3: Body Weight Training

Number three sees body weight training continue to be an important and popular approach to chasing fitness goals, particularly for those new to fitness, as well as the aging trainee.

It is a relatively inexpensive mode of training, with minimal equipment and the ability to execute a workout anywhere, any time. It stands to reason that it has remained popular through the pandemic years.

One of the benefits of bodyweight training is it can be easily modified to suit a person’s fitness level. There are ways to increase the intensity of the workout and ensure that you progress and continue to overload.

The inclusion of some simple training accessories can really help to enhance a trainee’s ability to stay engaged with their bodyweight-centric workouts and progress with their fitness goals.


Number 4: Fitness for Older Adults

The list sees fitness for older adults rise up to number four. Hovering around or just inside the top 10 for a few years, the authors of the survey have identified that the baby boomer generation is moving into the latter stages of life and are committed to maintaining strength and fitness, to maintain lifestyles.

And this is a market with a budget! As a result, they indicated that gyms would be wise to start thinking about spaces and specialised group training programs for this demographic.

Research has shown that a commitment to exercise and training attenuates age associated declines in health and functioning. and prevents chronic diseases. We know that resistance training helps us to maintain muscle mass and bone density as we age, as well as the importance of cardiovascular training for heart health.

Therefore, well-rounded fitness programs, and appealing training spaces for this market could be somewhere that commercial gyms decide to invest and develop in the coming year.


Number 5: Functional Fitness

And rounding out the top five is functional fitness training. That is, exercise that focuses on training the body to perform everyday activities more efficiently and with greater ease.

This type of training typically involves using exercises that mimic the movement patterns and muscle groups in real world activities. These include lifting, pushing, pulling, and twisting, with the goal of functional training to improve overall fitness.

For gym owners who have invested heavily in functional spaces, with the Life Fitness Synrgy Training System, they understand  the power of this mode of training. For those that haven’t, this is an area of the market not to be ignored.


Rounding out the top 10…

6. Outdoor Activities
7. High Intensity Interval Training
8. Exercise for weight loss
9. Employing Certified Fitness Professionals
10. Personal Training

The technology for how we measure heart rate, at both rest and during exercise, has come a long way. Once large and cumbersome machines, heart rate monitors are now small, wearable personal devices.

So why use a heart rate monitor? Despite the technology improving, has the information gleaned really changed that much? Ultimately, we’re counting beats. Well, it’s the context around these beats that matters.

The ability to measure and monitor our heart rate throughout the day, at rest and during exercise, and the depth of data that these devices collect, is the critical factor. They might just help you to uncover some health risks that lie ahead, before they turn into serious problems.

What can we learn about our health and wellbeing, by keeping tabs on our heart rate?


Why are heart rate monitors important?

Firstly, measuring heart rate over time is important because our heart rate changes as our activity levels and our need for oxygen changes. And the new tech certainly enables us to do that.

Just taking your heart rate at a given point in the day offers some insight. Measuring heart rate throughout the day and over time however, gives a clearer picture of what our heart rate is doing at rest, and also while training at different intensities.

And the numbers we see flashing back at us can give us plenty of insight, not only into our current health, but the health risks we might face in the future.


Resting heart rate

The most straight forward measure is determining our resting heart rate.

Our resting heart rate can tell us a lot about our health. At rest, your heart is pumping the least amount of blood and oxygen that your body will need at any given point. It’s like our base level heart rate.

Best taken first thing in the morning after a good night’s sleep, if your heart rate is high at rest, this might be a cause for concern.

For most healthy adults, the average resting heart rate ranges from 60 to 100 beats per minute. Although having a resting heart rate in this range may be considered normal, you certainly want to be at the lower end in general.

Research tells us that a lower resting heart rate offers protection against a range of heart-related conditions, including heart attack.

Further to that, studies have consistently shown resting heart rate to be an effective predictor of coronary artery disease, stroke, and even non-cardiovascular diseases in the general population.

A study from 2010 found that those with a resting heart rate of more than 76 beats per minute were 26 per cent more likely to have a heart attack or die from one, than those with less than 62 beats per minute.

The study also showed that a resting heart rate above 80 beats per minute, should spell a visit to the doctor as you could be at a high risk of cardiovascular disease.

 

Your heart rate during exercise 

While measuring your resting heart rate is important, measuring your heart rate when you’re exercising vigorously, although more complex, can also be very revealing about our health and fitness.

First we need to calculate our maximum heart rate (MHR), to understand where our heart rate sits as a percentage of that maximum, during exercise. An estimate of our MHR can be calculated by subtracting your age from 220.

Understanding our MHR and keeping tabs on our heart rate during exercise can provide information about our general fitness, our aerobic capacity and VO2 Max.

How quickly and at what intensity of exercise your heart rate reaches high levels — say, 80 per cent of your MHR — tells us about the limits of our aerobic system. If our heart rate is hitting these highs quickly, that indicates a lack of aerobic fitness, a risk factor associated with cardio-vascular disease.

Your anaerobic threshold, however, indicates the intensity of exercise where your body shifts from using aerobic energy, so oxygen-based energy, to anaerobic energy. At this point, lactic acid starts to build up in your muscles and diminishes performance.

We get a gauge on our fitness levels by understanding the heart rate that sees us reach this anaerobic threshold as we increase the intensity of our exercise. Those who are aerobically conditioned can push the limits of their aerobic system by increasing the intensity. This sees an increase in their heart rate, but they’re able to stay in the aerobic system.

Think about the marathon runner who is moving at a fast pace, but is able to keep up those speeds for the duration of the race because of the limits of their aerobic system. By keeping track of their heart rate, they’re able to determine how hard they can push before they start seeing lactic acid diminish their performance.

Those who are not in great shape will reach this point quickly. They’ll move into the anaerobic energy system at a lower heart rate, which means their aerobic system is poor and their body is not consuming oxygen effectively, and they will tire quickly.

Finally, your VO2 max is the maximum amount of oxygen your body is able to use during exercise. As you exercise, your oxygen needs increase. Your heart rate goes up as does your oxygen consumption. But there is a limit to how much oxygen your body is able to absorb and at what heart rate. These numbers determine your capacity for aerobic work.

Several large observational studies have indicated that increases in aerobic capacity and VO2 max is associated with a lower risk of cardiovascular disease, and has an inverse relationship with resting heart rate. Therefore, the greater your VO2 max and aerobic capacity, the lower your resting heart rate.

 

Improving our heart rate numbers

The good news is that vigorous exercise is the best way to both lower your resting heart rate and increase your maximum heart rate and aerobic capacity.

Research has shown that we can train to bring down our resting heart rate, while making our bodies more efficient at pumping blood and oxygen around the body during vigorous exercise.

Even small amounts of improvement in your aerobic fitness can lead to significant health benefits down the road.

So pick up a quality heart rate monitor, keep an eye on your heart rate at rest and during your workouts, and get to work on improving these numbers. Any reduction in beats per minute at rest will add years to your life.