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MARKETING

Nylon: Innovation, Versatility, and Sustainability

by Abbey
written by Abbey

Nylon, a synthetic polymer with origins dating back to the 1930s, continues to be a cornerstone of modern materials. Its impact spans across industries, from fashion to industrial applications, supported by effective nylon marketing strategies that emphasize its durability, versatility, and eco-friendly attributes.

The Birth of Nylon

In 1935, DuPont chemist Wallace Carothers and his team made a breakthrough with the invention of nylon. Initially developed as a silk substitute, nylon quickly gained recognition for its strength, elasticity, and affordability. By 1939, nylon stockings were introduced to the public, revolutionizing the hosiery industry. Early nylon marketing campaigns highlighted its innovative qualities, positioning nylon as a transformative material poised to redefine consumer goods.

Nylon in Fashion and Apparel

Nylon’s introduction into the fashion world marked a turning point in textile innovation. Its lightweight yet robust fibers made it an ideal choice for a variety of garments, ranging from everyday wear to high-performance activewear. Athletes and outdoor enthusiasts embraced nylon for its moisture-wicking properties and durability, solidifying its position as a staple in sportswear. Today, nylon marketing strategies continue to underscore its versatility and performance in fashion, appealing to consumers seeking stylish and functional clothing solutions.

Industrial Applications of Nylon

Beyond fashion, nylon’s resilience and adaptability have found extensive use in industrial sectors. Its resistance to abrasion, chemicals, and high temperatures make it indispensable in manufacturing processes. Nylon is prominently featured in automotive components such as gears, bearings, and engine parts, where reliability and longevity are paramount. Industrial nylon marketing efforts emphasize its durability and cost-effectiveness, highlighting its role in enhancing product durability and operational efficiency.

Sustainability Initiatives

Concerns over the environmental impact of nylon production have prompted significant advancements in sustainability. Recycled nylon and bio-based alternatives have emerged as eco-friendly alternatives, reducing reliance on fossil fuels and minimizing carbon footprints. Modern nylon marketing campaigns capitalize on these innovations, appealing to environmentally conscious consumers who prioritize sustainable products without compromising on quality or performance.

Future Prospects and Innovations

Looking ahead, nylon continues to evolve with ongoing research and development in advanced applications. Smart textiles integrated with sensors and technologies represent a promising frontier, offering enhanced functionalities for diverse industries including healthcare, sports, and aerospace. Effective nylon marketing will play a pivotal role in educating industries and consumers about these innovative uses, showcasing nylon’s adaptability and potential in shaping future technologies.

Conclusion

Nylon’s legacy as a pioneering synthetic material underscores its resilience and versatility in modern applications. Through strategic nylon marketing efforts that highlight its durability, versatility, and sustainable attributes, nylon has solidified its status as a cornerstone of 21st-century materials. As industries and consumers increasingly prioritize performance and environmental responsibility, nylon’s role as a versatile and sustainable solution is set to expand, reaffirming its position as an essential component of modern innovation.

In summary, nylon’s enduring impact lies in its ability to innovate and adapt across diverse applications. Supported by effective nylon marketing campaigns that showcase its myriad benefits, nylon remains indispensable in shaping the fabric of our modern world.

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Tricep Pushdowns
HEALTH

Tricep Pushdowns: Are You Doing Them Properly?

by Abbey
written by Abbey

The tricep pushdown is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band.Tricep Pushdowns: Are You Doing Them Properly?

How to Do Tricep Pushdowns

Depending on the model at your gym, take hold of the horizontal cable bar or rope attachment while facing the tricep pushdown cable machine using an overhand grip.Adjust the bar or rope grips to about chest level.Tricep Pushdowns: Are You Doing Them Properly?

Start by setting a modest weight using the pin-and-place adjustment. Other weighing mechanisms might be included in different iterations of the machine.Tricep Pushdowns: Are You Doing Them Properly?

  1. Brace your abdominals.
  2. Tuck your elbows at your sides and position your feet slightly apart.
  3. Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down.
  4. As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.

For novices, try to finish 4 sets of 8 repetitions. Increase the weight you use as resistance and the number of repetitions you perform as you get fitter.

Benefits of Tricep Pushdowns

The triceps brachii muscle is located at the rear of the upper arm and has three components: the long, lateral, and medial heads. If you want to build up your arms, working all three heads of your triceps is key, and the triceps pulldown does just that.Tricep Pushdowns: Are You Doing Them Properly?

Increases Strength

Tricep pushdowns improve your overall strength and endurance by using your shoulders, back, and core.By adding weight as you go, you may modify the workout to your strength and level.

Prevents Injury

The muscles that make up the triceps are vulnerable to overuse injury from repetitive activities like throwing, swimming, and hammering motions. Preventing repetitive stress injuries to the triceps can be achieved with triceps training, particularly with tricep pushdowns.

Improves Functional Fitness

Tricep strength is important in any movement that involves extending your forearms from the elbow.Think about closing your car trunk, throwing a ball for your dog, planting in your garden, or trying to crush one last paper bag into an over-filled recycling bin. These everyday tasks could not performed without help from your triceps. Keeping them strong helps you perform a wide variety of activities of daily living.Tricep Pushdowns: Are You Doing Them Properly?

Tones Arms

One method to make your arms appear toned is to strengthen your tricep muscles. Toning these muscles is noticeable because the triceps are situated toward the rear of the upper arm. This can be important to some people, especially bodybuilders.Tricep Pushdowns: Are You Doing Them Properly?

Other Variations of Tricep Pushdowns

There are ways to increase the difficulty of tricep pulldowns as your fitness level increases. In addition, you can do alternatives at home, which are helpful for between-gym workouts or those who don’t have convenient access to gym equipment.Tricep Pushdowns: Are You Doing Them Properly?

Resistance Band Tricep Pulldowns

Try performing the exercise at home or on the go with a resistance band if you don’t belong to a gym or if the equipment you use there doesn’t include a pushdown machine.
You’ll also need something sturdy above your head, like a metal bar, rod, or hook.Tricep Pushdowns: Are You Doing Them Properly?

Place the band around the secure point (at least at chin height, if not over your head). Grip the ends of the band and perform the pushdown exercise using the same form you would on a cable machine.Tricep Pushdowns: Are You Doing Them Properly?Tricep Pushdowns: Are You Doing Them Properly?

One-Armed Tricep Pulldowns

Tricep pushdowns can be done one-handed or with both hands. A two-handed modification will work whether you’re on a machine or using a resistance band. Doing one arm at a time allows you to slow down and focus on correcting poor form. It can also be useful if one arm is recovering from an injury or you have one side that is generally weaker than the other.Tricep Pushdowns: Are You Doing Them Properly?

Grip Bar Modifications

The cable and pulley machine used in this workout is certainly available at your gym, along with a variety of grip attachments.You may see a straight bar, or ones with bends, such as the E-Z bar and V-angled bar. These are used in the same way, but you may find one more comfortable to use than another.3

Rope Pushdowns

You can add some variation to your tricep pushdown exercise by using the rope attachment. The triceps are strained more when you pause at the bottom of the workout.

Barbell Skull Crushers

Skull crushers, also known as triceps extensions, engage the same muscles as tricep pushdowns, however, they employ dumbbells instead of a cable pulley system.

Tricep Pushdowns: Common Mistakes

Tricep pushdowns work well, but to get the most out of the workout and avoid injury, you have to perform it correctly. Here are some typical errors people make and tips on how to prevent them.

Your Elbows Flare Out

Don’t allow your elbows to flare outward on the downward push. This negates the work on your triceps and places unwanted stress on your shoulders. Make sure your elbows stay close to your sides during the entire movement.

You’re Not Using Both Sides Equally

Check in to be sure you push down smoothly and evenly with both arms. If this is difficult, you might have some strength imbalance between your two sides. Do some one-armed tricep pushdowns on your weaker side to help equalize your abilities on both sides.Tricep Pushdowns: Are You Doing Them Properly?

You’re Using Your Back Too Much

You don’t want to bend over at the back and shoulders to force the weight down. That being said, to ensure your triceps are getting fully worked, it can be helpful to lean forward slightly and allow your knees to bend slightly as you push down. This position ensures you’re engaging all muscle components equally.Tricep Pushdowns: Are You Doing Them Properly?

Safety and Precautions

Be cautious with tricep pushdowns if you have an elbow injury or develop persistent elbow soreness. If you have certain medical conditions or are recovering from surgery, illness, or injury, check in with a healthcare professional before starting or changing your exercise routine.

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Deadlifts
HEALTH

Deadlifts: Proper Form, Variations, and Common Mistakes

by Abbey
written by Abbey

The deadlift is a great way to build strong legs and butt. In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body. The deadlift is usually performed with a bar and plates or a fixed barbell, but you can do it with dumbbells Deadlifts: Proper Form, Variations, and Common Mistakes. The specialization of powerlifters should not be overlooked when performing general fitness training. As part of any strength training program, incorporate deadlifts to build muscle and improve your functional fitness.Deadlifts: Proper Form, Variations, and Common Mistakes

How to Perform a Deadlift

Select a lightweight barbell or two dumbbells.

  1. Using an overhand or mixed grip, place the bar just outside of your knees.
  2. Position your feet shoulder-width apart (or not much more) with toes under the bar. Your feet point straight ahead, or they can angle out slightly. Heels should stay flat on the surface. As you lift and lower the bar, it will travel close to the shins and may even graze them. Maintain a neutral spine position.
  3. Engage your abdominal muscles.Deadlifts: Proper Form, Variations, and Common Mistakes
  4. Slowly bring the weight down as far as you can while maintaining proper form, softening your knees, and keeping your back flat.Deadlifts: Proper Form, Variations, and Common Mistakes
  5. Lift the bar by pushing upward with the legs from the knees. Breathe out on exertion. Be careful not to raise the hips first so the trunk moves forward and the back becomes rounded. Don’t try to haul the bar up with your arms. As the legs push up, the arms remain extended and tensely hold the bar. Imagine the hips, the center of balance, moving up in tandem with the shoulders and legs.
  6. When you reach your full height, the bar should almost touch your shins before resting around your thighs. Without leaning over, as much as you can, pull your shoulders back.
  7. Lower the bar toward the floor with a reverse motion ensuring a straight back.
  8. Repeat for your desired number of repetitions.

Benefits of Deadlifts

The deadlift uses the hamstrings (back of thigh), quadriceps (front of thigh), gluteals (butt), and lower back muscles (erector spinae). The stabilizer muscles of the core, abs, shoulders, and upper back also come into play.Deadlifts: Proper Form, Variations, and Common Mistakes

Builds Muscle Mass

Bodybuilders and those seeking to stop or reverse age-related muscle loss find that deadlifts are an excellent way to gain muscle growth.You can use deadlifts to build overall strength, core strength, and stability.Deadlifts: Proper Form, Variations, and Common Mistakes

Boosts Metabolism

How many calories you burn when at rest depends on your metabolism.Your metabolism increases with lean muscle. You can assist speed up your metabolism by gaining more lean muscle in your body. Since deadlifts work with some of the largest muscle groups in the body, they are a good choice for building a greater percentage of lean muscle in your body.Deadlifts: Proper Form, Variations, and Common Mistakes

Builds Functional Fitness

The deadlift is a great way to simulate the lifting you do on a regular basis, which makes it a functional exercise. You can lift and carry things more safely in your daily life if you can deadlift with proper form.

Other Variations of Deadlifts

You can modify the deadlift to fit your fitness level and goals. With different leg and grip locations, there are several advanced versions imaginable.

As with all exercises, if you are new to deadlifting, lift only light weights or even a bar without any additional weight. Have a personal trainer coach you and give feedback on your form. Increase weight when you are performing it correctly.Deadlifts: Proper Form, Variations, and Common Mistakes

Dumbbell Deadlifts

If you don’t have access to a barbell or the bar’s weight is too challenging, try a kettlebell or vertical dumbbell deadlift with a lighter weight. Grasp the object with both hands and hinge at the hips to lift it, as with a barbell. Alternatively, workout sandbags can be used for a variety of full-body exercises, including deadlifts.Deadlifts: Proper Form, Variations, and Common Mistakes

Romanian Deadlifts

Romanian deadlifts differ from regular deadlifts primarily in that the former start the lift from a standing position, while the latter start from a squat. This variation works the posterior chain muscles, which include the muscles that run along the back side of your body, such as the glutes, hamstrings, and calves.1 You can also do the Romanian deadlift with offset feet, which may more closely mimic real-life situations in picking up and moving heavy objects.Deadlifts: Proper Form, Variations, and Common Mistakes

Stiff-Leg Deadlift

With this variation of the deadlift, you stay upright the entire time, maintaining a straight spine and nearly locked knees.Maintain a neutral spine and keep the bar close to your body as you bend forward and return to standing. The stiff leg deadlift activates the hamstrings and gluteus maximus more than standard or Romanian deadlifts.Deadlifts: Proper Form, Variations, and Common Mistakes

Suitcase Deadlift

This variation requires lifting weight on one side of the body at a time, using only one hand. Imagine the movement of picking up a suitcase. It is excellent for strengthening your core, as you engage those muscles to prevent your body from leaning over to the side with the weight. Keeping your legs straight is not necessary for this exercise; instead, you must bend as if you were performing a regular deadlift.

Change Your Deadlift Grip

These are the possible grip types while performing deadlifts:

The palms of both hands are facing the body while using the normal overhand grip. The overhand grip is demonstrated if the backs of both hands are visible. This grip works well with smaller weights.

  • The mixed grip has one hand grasping the bar with the palm under the bar (supinated) and the other with the palm over the bar (pronated). The mixed overhand-underhand grip is for heavier weights. This grip provides some reassurance that heavier weights will not slip from the hands.

On the bar, the grip can be either wider or narrower. Arms straight down with a grip perpendicular to the shoulder point are common beginning positions. A slightly wider grip may suit some people, and a wide-grip deadlift is a valid variation. The standard grip utilizes the quadriceps (rather than the hip and back with the wide grip) and is more suitable for heavier lifts.Deadlifts: Proper Form, Variations, and Common Mistakes

Deadlift Common Mistakes

Although deadlifts offer several advantages, proper technique is essential.Injury from deadlifts could leave you unable to exercise while you recover, so it’s not worth taking risks. Avoid these errors so you can get the most out of this exercise with less risk of strain or injury.Deadlifts: Proper Form, Variations, and Common Mistakes

Rounding Your Back or Shoulders

Avoid hunching your shoulders or curving your spine by maintaining a straight back. It is proper to hang from the hips. Butt out and keep those hips down. To support your straight back, contract your core.

Lifting With Your Arms or Back

For beginners, the key to the lifting process is to lift with the legs and hips, not the arms, shoulders, or back—although their stabilizing role is important. Maintain a straight arm position during the deadlift. Bicep strain can occur when you bend your arms.

Using Too Much Weight

When starting, practice with light weight until ​your form is satisfactory. A personal trainer or gym attendee can check you for the correct form. Practice in a mirror if necessary. As your fitness level rises, you can add weight, but it’s best to start out slowly to avoid overstretching your muscles. The same goes for weightlifting exercises: appropriate footwear is crucial. Check out these top CrossFit sneakers.

Partial Lifts

With a light weight, you can do repetitions in which you lower the bar to your shin or even floor and then straighten again without releasing your grip on the bar. This isn’t really a deadlift repetition. It is best to practice lifting fully, lowering yourself to the ground, and then raising yourself back up.

Bar Too Far From Body

Sometimes when people perform deadlifts, they position the weight too far away from the body. The bar should travel close to the body for maximum lift efficiency and safety. It’s OK to skim the front of your legs as you lift and lower.Deadlifts: Proper Form, Variations, and Common Mistakes

Safety and Precautions

The deadlift is an advanced weightlifting exercise. Talk to a healthcare provider to see if it is appropriate for you if you have any injuries or conditions affecting your legs, knees, ankles, hips, back, shoulders, or wrists. Be sure you receive appropriate coaching for the correct technique. Use light weights to start, and stop if you feel any pain. In pregnancy, it is best to use lighter weights, and you may wish to use the wider sumo stance. Women should consider wearing a high-neck sports bra for extra support.Deadlifts: Proper Form, Variations, and Common Mistakes

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Desk Treadmills
HEALTH

We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

by Abbey
written by Abbey

If a large portion of your job entails sitting at a desk, you undoubtedly find it difficult to reach your daily step goal.Thankfully, there’s a simple solution to get more activity throughout the workday: use a walking pad.
It can also help with weight loss efforts, since it bumps up your daily activity level and calorie burn.12 However, it should still be accompanied by moderate to vigorous physical activity. Quieter and more compact than fitness treadmills, the best walking pads should still deliver similar sturdiness and ease of use to let you walk confidently and safely.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

We spoke with a personal trainer and an athletic trainer to determine what qualities to prioritize when searching for the best walking pads and under-desk treadmills available.We then tested ten of the most popular picks at home over the span of four weeks, by completing a minimum of four walks per week. When creating our final list of recommendations, we considered the assembly process, ease of use, foldability, special features, comfort, and overall value. A certified personal trainer from our Review Board also assessed this article for accuracy.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

Best Overall

Egofit Walker Pro-M1 Treadmill

Egofit

View On Egofitwalker.com$399

Our Ratings

Ease of Setup

5/5

Ease of Use

4.7/5

Foldability

5/5

Features

5/5

Value

4.9/5

Pros

Compact and easy to use

5% incline

Quiet operation

Cons

No handrail

Lower maximum speed

Key Specs:

Dimensions: 21.9 x 38.4 x 6.9 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 3.1 MPH | Incline Range: 0% and 5% (fixed) | Product Weight: 48.5 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.9/5

Who It’s For

Great for walking while taking calls and when working from a standing desk.

Why We Love It

Egofit’s Walker Pro-M1 Under Desk Treadmill’s compact design, quiet and easy operation, and extra features make it an easy pick for our best overall spot. It comes pre-assembled and ready to use right out of the box. When testing, we found the treadmill to be extremely quiet—we’ve even been able to take work calls while getting our steps in. We also like that the LCD display lets us track our steps, distance, speed, time, and calories burned.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

Unlike other models, the Walker Pro-M1 has a 5% incline option, which helps crank up the calorie burn during your walking workouts. Remember that this is a fixed (non-adjustable) incline, so you can only set the incline to zero percent (i.e., flat) or 5%—nothing in between. We also appreciate that the treadmill’s wheels allow us to easily move it to our preferred storage spot once the workout’s over.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

Potential Flaws

  • Compared to other options on our list, this one won’t allow you to walk as quickly because its maximum pace is only 3.1 miles per hour.
  • The treadmill doesn’t have handrails, so it may not be the best option for those with balance issues who need something to hold onto while they walk.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It
  • The Egofit Walker Pro-M1 Treadmill is very quiet, offers two incline options, and has a speed range of up to 3.1 miles per hour.

Verywell Fit / Michael Navarro

  • With its easy-to-read LCD display, this handrail-free treadmill makes it simple to track several metrics, including speed, time, distance, and more.

Verywell Fit / Michael Navarro

  • This compact treadmill can easily be moved, thanks to its lighter weight and convenient wheels.

Verywell Fit / Michael Navarro

  • This treadmill arrives pre-assembled and comes with lubricant for the belt and a small remote control, allowing the user to make adjustments easily.

Verywell Fit / Michael Navarro

Best Walking Pad

WalkingPad C2 Folding Treadmill

Amazon

View On Walkingpad.com

Our Ratings

Ease of Setup

5/5

Ease of Use

5/5

Foldability

4.5/5

Features

4.2/5

Value

5/5

Pros

Easy to set up and use

Quiet operation

Foldable, compact design

Cons

May be too short for taller users

No handrail

Key Specs:

Dimensions: 20.4 x 56.9 x 4.9 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 3.72 MPH | Incline Range: None | Product Weight: 55 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.6/5

Who It’s For

Best for shorter users who have limited storage space.

Why We Love It

For a basic, space-saving walking pad that’s easy to use, it’s tough to beat WalkingPad’s C2 Foldable Walking Treadmill. Setting up the treadmill is simple and straightforward since it comes pre-assembled—we just had to unfold it and plug it in to get started. The small footprint and foldable treadmill design make this a solid pick for those with limited space.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

We can easily adjust the treadmill’s pace using the remote, and the LCD monitor lets us view our steps, speed, time, and distance in real time from the device. The four-layer running belt allows for good shock absorption and noise reduction. We also adore how easy it is to fold in half and store it beneath a desk, couch, or bed when we’re done using it. It is easy to move from one place to another because to the two rollers on the bottom.

Potential Flaws

  • If there was a handrail, we believe using this treadmill would be safer and more steady.
  • The walking surface felt a bit narrow to us and may not be comfortable for those with large feet or longer legs.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It
  • The WalkingPad C2 Folding Treadmill provides good shock absorption during use, however, it doesn’t offer any incline range and may feel too narrow for certain individuals.

Verywell Fit / Nick Kova

  • This foldable treadmill comes pre-assembled and is a breeze to begin using right away.

Verywell Fit / Nick Kova

  • This quiet treadmill goes up to 3.72 miles per hour and can be easily moved, thanks to its rollers and lighter weight.

Verywell Fit / Nick Kova

Most Affordable

GOPLUS Under Desk Treadmill

Amazon

View On Amazon$280View On Goplusus.com$290

Our Ratings

Ease of Setup

5/5

Ease of Use

4.5/5

Foldability

4.5/5

Features

4.3/5

Value

4.8/5

Pros

Easy to set up and use

Good for beginners

Comfortable and stable

Cons

No handrail

Emits humming sound

Key Specs:

Dimensions: 23.5 x 51.5 x 6 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 4 MPH | Incline Range: None | Product Weight: 55.5 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.6/5

Who It’s For

Best for users looking for a budget-friendly option and who don’t mind a little noise.

Why We Love It

The GOPLUS Under Desk Treadmill is the most budget-friendly model we tested, making it a great option for those who just want a basic walking pad for getting their daily steps in. It’s easy to set up and use, and while it’s not feature-packed, it includes a remote and an LED screen that displays speed, distance, time, and calories burned.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

The treadmill comes fully assembled, so all we needed to do to get started was unbox it, attach the power cord, and plug it into the wall. Thanks to the included remote, it’s extremely easy to turn on the treadmill and adjust the speed with just a click of a buttonWe Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It.

Potential Flaws

  • We noticed a humming sound while using the treadmill, which could distract some, especially during work calls.
  • A folding handlebar would make the treadmill more stable during use.

Most Valuable Insight

“This under-desk treadmill is extremely comfortable under my feet. It is thick and bouncy, and I feel completely supported using it.” — Lauren Coughlin, Verywell Fit product tester

Best for Petite Users

Sunny Health & Fitness Under Desk Treadmill

Amazon

View On Amazon$242View On Walmart$242View On Dick’s$400

Our Ratings

Ease of Setup

4.2/5

Ease of Use

4.1/5

Foldability

4.5/5

Features

4/5

Value

4.5/5

Pros

Comfortable and easy to use

Display screen with stats

Small footprint

Cons

May be too short for taller users

No handrail

Key Specs:

Dimensions: 21.5 x 50 x 6.5 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 3.75 MPH | Incline Range: None | Product Weight: 55 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.4/5

Who It’s For

Best for shorter users with a small stride length.

Why We Love It

Sunny Health & Fitness’s Under Desk Treadmill Workstation is another affordable option that’s comfortable and easy to use. It’s a bit shorter than some of the other ones we tested, but it’s a great option for petite users who want a treadmill with a small footprint. The machine comes pre-assembled—all we needed to do after unboxing it was use the included lubricant on the belt and plug it in.

During testing, the treadmill felt sturdy and fairly quiet. We like that the display screen lets us easily track our speed, steps, distance, calories burned, and time elapsed. With wheels on the bottom, it’s easy to move and store away once we’re finished.

Potential Flaws

This alternative, like a few others on our list, lacks handrails, so people who require assistance with balance while walking could find it unsuitable.

  • The walking surface is on the shorter side, so taller users may have difficulty walking on it comfortably.
  • The Sunny Health & Fitness Under Desk Treadmill feels sturdy and comfortable to walk on, however, it may be too small for some to use.

Verywell Fit / Taylor Calta

  • This high-quality treadmill comes pre-assembled and easily fits under a small desk.

Verywell Fit / Taylor Calta

  • This treadmill is easy to move when not in use, thanks to its lighter weight and attached wheels.

Verywell Fit / Taylor Calta

 The 9 Best Treadmills

Best Foldable

WalkingPad P1 Foldable Walking Treadmill

WalkingPad

View On Amazon$399View On Walkingpad.com

Our Ratings

Ease of Setup

5/5

Ease of Use

4.5/5

Foldability

5/5

Features

3/5

Value

4/5

Pros

Convenient foldable design

Easy to set up and use

Included remote displays stats

Cons

Not compatible with third-party apps

Shakes a bit when changing speeds

Key Specs:

Dimensions: 21.5 x 56.4 x 5 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 3.75 MPH | Incline Range: None | Product Weight: 62 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.3/5

Who It’s For

Best for users looking for a no-frills, compact walking pad to increase their step count.

Why We Love It

WalkingPad’s P1 Foldable Walking Treadmill is super easy to set up and use, but the folding design is what makes it truly stand out from the rest. When folded, its footprint is only 32.5 x 21.5 inches, making it easy to store under a desk or tuck away in another part of the room. At 62 pounds, it’s a bit heavier than some others we tested, but the foldable design and wheels on the bottom make it easy to move.

We also like that stats—including speed, steps, and distance—are displayed on the remote rather than on the treadmill’s display, which keeps us from craning our necks to see the data. We love that this pick is quiet and low-profile, allowing us to take work calls without distraction.

Potential Flaws

  • During testing, we noticed that the belt jerked a little when we changed the treadmill’s speed, so it’s essential to steady yourself before reducing or increasing it.

Since the treadmill isn’t compatible with third-party apps, you can’t use fitness apps like Apple Health to monitor your numbers.

  • The WalkingPad Foldable Treadmill has a very small footprint, thanks to its unique foldable design, which allows it to be easily stored when not in use.

Verywell Fit / Michelle Parente

  • This low-profile treadmill goes up to 3.75 miles per hour, however, the belt tends to jerk when making speed adjustments.

Verywell Fit / Michelle Parente

  • This compact treadmill has a streamlined appearance and displays the stats on the included remote, not the treadmill.

Verywell Fit / Michelle Parente

Best for Small Spaces

WalkingPad A1 Pro Foldable Under Desk Treadmill

WalkingPad

View On Amazon$599View On Walkingpad.comView On Hsn.com$600

Our Ratings

Ease of Setup

5/5

Ease of Use

5/5

Foldability

5/5

Features

5/5

Value

3.8/5

Pros

Fits easily under furniture (beds, desks, etc.)

Super quiet

Easy on the knees

Cons

Machine is heavy

Bluetooth connectivity is spotty

Key Specs:

Dimensions: 21.5 x 56.5 x 6.5 inches | Maximum Weight Capacity: 230 or 300 pounds | Speed Range: 0.5 to 3.72 MPH | Incline Range: Not listed | Product Weight: 61.73 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.8/5

Who It’s For

Best for those with limited storage space.

Why We Love It

When you have smaller living quarters, choosing a walking pad that folds and fits under beds, dressers, or desks is imperative for efficient use of space. We love WalkingPad’s A1 Pro Foldable Under Desk Treadmill because of its unique design that folds over 180 degrees down to a thickness of only 4.7 inches and fits readily under furniture or in narrow spaces. Thanks to the wheels, it’s also super easy to transport.

We found this walking pad very easy to set up: After unboxing, we downloaded the app, registered our information, and were ready to go within five minutes. The pad is comfortable to walk on, and we love that it uses an algorithm to help pick a speed that suits your stride—and when we wanted to select our own speed manually, we were also able to do so quickly and efficiently thanks to the handy remote.

Potential Flaws

  • While this machine folds up compactly, it’s pretty heavy (over 60 pounds), making it difficult to move.
  • We had trouble getting our iPhone to pair with the treadmill automatically over Bluetooth, but we managed to manually pair it using the companion app.

Best Portable

LifePro PacerMini Pro Treadmill

LifePro

View On Lifeprofitness.com$340

Our Ratings

Ease of Setup

5/5

Ease of Use

5/5

Foldability

5/5

Features

4/5

Value

5/5

Pros

Weighs less than other options

Adjustable, foldable handlebar

Very quiet

Cons

Incline setting is fixed

Belt length is shorter than other options

Key Specs:

Dimensions: 25 x 32.7 x 7 inches | Maximum Weight Capacity: 220 pounds | Speed Range: 0.5 to 3.0 MPH | Incline Range: 0% and 7% (fixed) | Product Weight: 40 pounds | Remote Control: Yes | Wheels: Yes | Our Overall Rating: 4.8/5

Who It’s For

Best for those who need to move their under-desk treadmill frequently.

Why We Love It

The compact design and 40-pound weight of Lifepro’s PacerMini Portable Treadmill make it an easy choice for our best portable pick. It’s lighter than the other walking pads we tested and has built-in wheels for easy moving. It’s only 7 inches high when the handlebar is folded down, so it’s easy to slide under a couch or desk when not in use.

It took less than five minutes to set up when it arrived, and the instruction manual was easy to understand. The treadmill tracks time, speed, calories, and steps. You can use it completely flat, or you can crank it up to a 7% incline for more of a challenge. We found the remote easy to use, and we like that the height-adjustable handlebar folds down for storage.

Potential Flaws

  • If you want to add an incline to your walk, you can only choose the fixed 7% incline setting because no other incline options are available.
  • The belt length is relatively short, so it may not work for taller people or those with a longer stride.

Most Valuable Insight

“I love how portable it is! I can move this easily in between rooms. This is great for those with little kids when you need to be in a different room.” — Andrea Tenborg, Verywell Fit product tester

Walking Pads We Also Tested

In total, we tested ten walking pads and under-desk treadmills, but only seven made it on our final list of recommendations. Here are some notable mentions that we didn’t love enough to include on our list of top picks:

  • WalkingPad’s C1 Lightest Foldable Walking Machine is easy to set up, comfortable, and quiet. We also love that it’s compatible with the Apple Health app. However, we were disappointed by the flimsiness of some of the materials. After a few weeks of use, the plastic piece holding the plug in place broke off, making it impossible to plug the treadmill in for use.
  • Similar to other walking pads, WalkingPad’s X21 Double-Fold Treadmill (High-End Version) can be set up through an app. However, the app was a little glitchy during our testing period, which made it more difficult to use. We also found it to be a bit loud and not very sturdy.
  • MERACH’s T05 Smart Walking Treadmill has a max speed of 6 miles per hour, but we did not feel comfortable or safe using the faster speeds when testing the treadmill. We do, however, like that it’s foldable for storage and that the belt can only operate if the safety stop device has been clipped in place.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

Where We Stand

After testing ten walking pads, Egofit’s Walker Pro M1 Treadmill is the clear winner, thanks to its compact design, quiet operation, and 5% incline option. We continue to test walking pads and under-desk treadmills at home and will update our recommendations if we notice any significant changes we haven’t already noted.

What to Look for in Walking Pads and Under-Desk Treadmills

  • Footprint:Consider your space constraints when choosing a walking pad since some options are more compact and portable than others. Check all the dimensions carefully to be sure the treadmill will fit comfortably wherever you plan to use and store it.
  • Noise:You’ll likely want a walking pad that’s quiet enough not to disturb or distract your housemates or colleagues. Our experts recommend choosing a treadmill that has a quiet belt, and that can be activated and adjusted without beeping. Even if you work by yourself in a home office, you’ll want a quiet machine if you plan to take calls while walking.
  • Storage:No matter where you use your walking pad, you’ll want one that’s easy to store when not in use. Some models, like WalkingPad’s P1 Foldable Walking Treadmill, fold up to fit under your desk; most have wheels, making them easy to move across the room and tuck away. Be sure to also check the height measurement of the treadmill when folded if you plan to store it under furniture with low clearance (such as a couch).
  • Stability and Max Weight Capacity: Walking pads and under-desk treadmills aren’t as heavy-duty as fitness treadmills and usually have a lower weight capacity. However, some models, likeWalkingPad ‘s A1 Pro Foldable Under Desk Treadmill, are constructed to accommodate more weight than others. For more stability, some models have handrails that fold down. Consider the weight range of those in your household who might use the treadmill, and look for one that’s well-constructed and durable enough to support all users.
  • Additional Features:Some walking pads come with extra features, like display screens that show metrics such as time, distance, and steps. Many models come with a remote control that allows you to change the speed or pause the belt with the touch of a button. The screen on some options, like WalkingPad’s P1 Foldable Treadmill, is built into the remote, allowing you to track your stats without looking down at the treadmill’s display. While most treadmills can be used with a proprietary app, others are compatible with third-party apps. Features like these may cost a bit extra, but if they encourage you to use your walking pad more frequently, we believe the investment is worthwhile.

How We Tested the Best Walking Pads and Under-Desk Treadmills

To find the best walking pads and under-desk treadmills, we tested ten popular options over a four-week period, completing at least four walks per treadmill each week. When testing walking pads, we evaluate each option for these six key features:

  • Ease of Setup:When the walking pads first arrive, we note if they come fully assembled and, if not, how long it takes to put them together before we can start using them. We connect each machine to its proprietary app, if there is one, and note any difficulties with that process.
  • Ease of Use:We do work tasks like typing or taking calls during each test walk. We pay attention to how stable the walking pad feels and assess whether the sound is distracting or disruptive. If a remote control is included, we note how easy it is to use and which functions it controls.
  • Foldability:If the walking pads fold, we fold and unfold them to note the ease or difficulty of that process. We also assess the walking pad’s size and portability by moving it and storing it away when not in use.
  • Special Features:During testing, we note if the walking pads have special features that add to their functionality, like a display screen on the remote or collapsible handrails.
  • Comfort:While we use the walking pads, we assess whether the belt is wide and long enough for a comfortable stride while also absorbing shock and feeling stable (rather than shaky).
  • Value:To rate the overall value of each walking pad and under-desk treadmill, we put it through our full testing and evaluation process before looking at the price. Walking pads that receive a high value score are generally priced less than what we would consider paying based on our experience with the product.

Our Experts

  • John Gardner, NASM-certified personal trainer and Kickoff online fitness coach
  • Kyra Thomas, ATC, LAT, certified athletic trainer and injury prevention specialist at Fit for Work

Frequently Asked Questions

Is a walking pad worth it?

A walking pad won’t have the same speed or incline functionality as a traditional treadmill, so walking while working won’t replace a heart-pumping sweat session at the gym. However, it can definitely help you blast some more calories, boost your daily step count, and maybe even help push through morning fatigue or afternoon slumps at work. It can also encourage more daily physical activity—one way to extend your healthy years.

Which is better: an under-desk treadmill or an under-desk bike?

Under-desk treadmills and under-desk bikes are both easy ways for those with sedentary lifestyles to add more activity to their day. The best one for you depends on your preferences, space limitations, and budget. Under-desk bikes tend to be quieter than treadmills, but some users find it harder to concentrate on tasks while pedaling. However, certain bike versions are cheap and relatively portable, making them easy to store while not in use if you have limited space.

How long should you use a walking pad for?

Walking is a healthy activity you can do every day, so it’s safe to use your walking pad daily. However, consider your current fitness level: If you’re not used to walking long distances, our experts recommend limiting yourself to an hour or two at first.

A good strategy for beginners is to start out with 20 minutes at the start of your workday, 20 minutes following lunch, and then another 15 minutes in the mid-afternoon. The health benefits of a regular walking schedule include reduced risk of hypertension.We Tested the Best Walking Pads and Under-Desk Treadmills—These 7 Are Worth It

Can you use walking pads on carpet?

Using a walking pad on a low-pile carpet is fine, but you should avoid putting it on a high-pile or plush carpet, as it may overheat.To stop it from happening and safeguard the carpet, place a treadmill pad underneath the machine.

Why Trust Verywell Fit

Christine Luff, ACE-CPT, has more than 20 years of experience writing and editing health and fitness content and product recommendations. As a certified running coach, personal trainer, and avid runner, she has tested and reviewed her fair share of treadmills and knows what to look for to get the best bang for your buck.

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Weight Loss
HEALTH

Should You Walk 10,000 Steps Per Day for Weight Loss?

by Abbey
written by Abbey

You’ve probably heard that you should walk 10,000 steps per day for fitness and weight loss — but how many miles is 10,000 steps, and why is that number important? Initially, this concept of walking approximately 5 miles originated as a way to get people to move more. But now, researchers are investigating whether it’s a useful goal Should You Walk 10,000 Steps Per Day for Weight Loss?

10,000 steps a day isn’t a magic number, according to research thus far, but it is a good measure of how much exercise a person gets in during the day. In fact, one study of steps per day and weight showed that people who took more steps per day weighed less, on average.Should You Walk 10,000 Steps Per Day for Weight Loss?

Getting 10,000 steps burns about 340 calories for a 170-pound person walking at a brisk pace, which helps contribute to weight balance. If getting 10,000 steps per day is your goal, here is what you need to know about getting those steps in.Should You Walk 10,000 Steps Per Day for Weight Loss?

How to Get Your 10,000 Steps

How many miles is 10,000 steps? This distance is equal to walking approximately 5 miles.Should You Walk 10,000 Steps Per Day for Weight Loss? Unless you have an active job, such as a waiter or nurse, it is difficult to log 10,000 steps with daily activity only. An inactive person takes 3,000 steps or less in their daily activity of moving around the house.Should You Walk 10,000 Steps Per Day for Weight Loss?

The majority of people walk for 30 to 60 minutes, or one or more prolonged walks or runs, to reach their 10,000 step goal. That is equivalent to the daily minimum of exercise that most health organizations advise in order to lower health risks.

If you’d like to take more daily steps for health and fitness, start by determining your baseline. Track your steps for a week or so using an activity tracker or smartphone app (many phones have a built-in step counter). You don’t have to jump from 3,000 steps a day to 10,000 overnight.Should You Walk 10,000 Steps Per Day for Weight Loss?

Once you have a sense of your daily average, aim to add 2,000 to 2,500 steps a day to begin (about a mile).4 Walking a mile burns about 80 calories for a 150-pound person. As you get comfortable with this additional exercise, lengthen your walks, or take more short walks, so you get closer to 10,000 daily steps. In adding steps, you may find it helpful to consider wearing ankle support shoes.Should You Walk 10,000 Steps Per Day for Weight Loss?

 Walking for Weight Loss: How to Burn More Calories and Lose Weight

How Many Calories Does 10,000 Steps Burn?

Depending on your weight, walking 10,000 steps burns between 250 and 600 calories. You can use a steps to calories converter chart to estimate this for yourself. You will need to know your approximate steps per mile.Should You Walk 10,000 Steps Per Day for Weight Loss?

Most weight loss programs suggest 200–300 calories per day of moderate-to-intense physical activity.
The number of calories you burn by walking depends primarily on how much you weigh and secondarily on your speed of motion.Should You Walk 10,000 Steps Per Day for Weight Loss?

Everyone burns calories just sitting and breathing, which you can estimate with this calories per day calculator. You burn more calories per minute when you get up and walk, and even more if you run.Should You Walk 10,000 Steps Per Day for Weight Loss?

Numerous activity monitors, like the Fitbit and Apple Watch, calculate your caloric expenditure by counting your steps. When calculating your caloric expenditure, these devices take your walking or running speed into account.

How to Add Steps and Intensity

Walking 10,000 steps per day, with 3,000 of those steps at a brisk walking to jogging pace, should help you burn enough calories to lose weight.5 If you are already logging 10,000 steps a day and not losing weight or maintaining your weight, then the key is to add another 2,000 more steps per day while eating the same amount or less.

The problem is that recording more steps starts to take time. Instead, up the intensity of your workout to burn more calories in the same amount of time.

You can boost intensity by taking more of your steps at a brisk walking or running pace, or adding intervals such as hills or stairs. Also try to set aside time for dedicated moderate-to-vigorous-intensity exercise, whether that is walking, resistance training, or some other form of exercise that you enjoy. Many fitness trackers and smartwatches detect whether or not your movement is enough to be considered moderate or vigorous exercise.

For weight loss, also work on eliminating empty calories and getting good nutrition from everything you eat. A food and exercise diary can help you spot where to make improvements. Some online programs or phone apps let you track all your data in one place (fitness, nutrition, sleep, water intake, and so on).

A Word From Verywell

If your goal is to increase your steps in a day, start by getting a good handle on how many steps you are already taking in a day’s time. From there, you can set goals for gradually increasing your steps. Moving in manageable chunks toward your goal is more effective than trying to do everything at once. Additionally, there’s a lower likelihood of getting hurt or feeling overpowered during the process.

Additionally, if you are hoping to achieve your weight management goals by adding more steps, it can help to talk to a healthcare provider first or even a registered dietitian. They can help you put together a plan that works for you.

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Hammer Curls
HEALTH

Hammer Curls: Learn Proper Form to Maximize Your Results

by Abbey
written by Abbey

A hammer curl is a variation of the biceps curl and targets muscles in the upper and lower arm. While this exercise is almost always performed with a dumbbell, you can do it with cables or bands. Hammer curls are a great addition to your upper-body strength routine.Hammer Curls: Learn Proper Form to Maximize Your Results

How to Do Hammer Curls

Keep your back straight, without being too locked or stiff, and place your knees under your hips.
With a dumbbell in each hand and the weights positioned next to your outer thigh, you have your arms by your sides. With your shoulders relaxed, your thumbs pointing forward and your palms toward the thighs.
Hammer Curls: Learn Proper Form to Maximize Your Results

  1. Lift your lower arms and pull the weights up to your shoulders by bending at the elbows. Your upper arms are still, and your wrists and forearms are lined up.
  2. At the height of the movement, hold for one second. Your hands should be facing inward toward your body’s midline, with your thumbs near to your shoulders.
  3. Lower the weights to return to the starting position.

Benefits of Hammer Curls

Hammer curls work the biceps brachii, considered a “vanity muscle” because it is easily visible on the front of your body.People looking to get a muscular appearance often target the biceps for a more athletic look.Hammer Curls: Learn Proper Form to Maximize Your Results

Within the body, biceps brachii is an elbow flexor because it is responsible for the bending movement at the elbow joint. It also helps to rotate (supinate) the forearm Hammer Curls: Learn Proper Form to Maximize Your Results.

Strong biceps come in handy when lifting and moving large objects throughout regular tasks.
These muscles assist with other arm-based movements, like closing a door or pulling objects toward or across your body Hammer Curls: Learn Proper Form to Maximize Your Results.

Hammer curls are one way to build stronger biceps muscles and provide greater definition and increased strength.3 Including it in your exercise program may also help increase wrist stability and grip strength.4

Pagaduan J. Effects of a six-week strength training and upper body plyometrics in male college basketball physical education students. Sport SPA. 2015;12(1):11-16.Hammer Curls: Learn Proper Form to Maximize Your Results

Other Variations of Hammer Curls

You can modify hammer curls to better align with your fitness level and goals.

Alternating Hammer Curls

If you find it too difficult to maintain perfect form when performing hammer curls, consider alternating.
Instead of lifting both arms simultaneously, lift the right arm and lower, then lift the left and lower. Continue to alternate sides.Hammer Curls: Learn Proper Form to Maximize Your Results

Incline Hammer Curls

Another variation is to use a seated incline bench to perform hammer curls. When seated, the starting position places the arms behind your hips and helps to reduce shoulder involvement Hammer Curls: Learn Proper Form to Maximize Your Results. Otherwise, the same movements apply. Lift the weights to the shoulders before lowering them again Hammer Curls: Learn Proper Form to Maximize Your Results.

Preacher Hammer Curls

On a preacher bench, some fitness fanatics perform hammer curls. With the padded, tilted armrest of a preacher bench, you can isolate your upper arm and lift heavier weights, effectively targeting your biceps.

Adjust the padded armrest so its top is just touching your armpits. Rest your upper arms against the padding, extend your elbows, and hold the weights so your palms face each other. Lift the weights to your shoulders, then lower them back down.Hammer Curls: Learn Proper Form to Maximize Your Results

Hammer Curls Power Squat

Make hammer curls more challenging by adding a squat. This helps you work your legs and glutes while also working your arms. After lifting the weights to the shoulders, drop into a squat position. Hold briefly, stand back up, and return the weights to your side.Hammer Curls: Learn Proper Form to Maximize Your Results

Hammer Curls: Common Mistakes

Avoid these common errors to keep hammer curls safe while maximizing their effectiveness.

Using Momentum

Using momentum during hammer curls inhibits your ability to build muscle. Swinging motions can also put you at risk for harm since momentum takes over and you lose control.

If you begin hammer curls by leaning slightly forward and bringing the weights behind your hips, you can determine if you are using momentum. You can wind up for the workload with your body in this position.

Using momentum is often a sign that you are lifting too much weight. If you notice yourself winding up before each repetition, decrease the weight and focus on form.

 5 Health-Related Components of Fitness

Curling Too Fast

Because hammer curls have a limited range of motion, it’s simple to go fast through this exercise and make rapid motions, particularly when decreasing the weight.

Taking your time on the way up and down allows you to control the movements and focus on form. Slowing your movements also adds more challenge because you must engage your muscles for a longer time.Hammer Curls: Learn Proper Form to Maximize Your Results

Curling too fast can also be a sign that you’re not lifting enough weight. Both the concentric or shortening phase (when you lift the weight) and the eccentric or lengthening phase (when you lower the weight) should last about two breaths.

Floating Elbows

It’s easy to allow the elbows to float away from the body during hammer curls. While this engages other muscles in the lift, such as the deltoids (shoulders), the more you engage other muscles the less you target the biceps.

Keep your elbows in a stable, fixed position and concentrate on moving only the lower arm during hammer curls. If you can’t lift weight without moving your elbow, the weight is too heavy.

Safety and Precautions

While hammer curls are appropriate for most exercisers, those with lower arm injuries (such as carpal tunnel syndrome) may need an alternate exercise or modification.

Tension in the biceps indicates that the movement is working and effectively targeting your upper-arm muscles. However, stop if you feel pain when performing hammer curls.

When first starting, try two sets of 7 to 10 repetitions each. As you get stronger and more flexible, add repetitions first. Then add more weight.

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Burned Walking
HEALTH

How to Count and Track Calories Burned Walking

by Abbey
written by Abbey

Walking is an excellent form of exercise to build strong legs and healthy joints while also burning calories. Many people who start a walking program like to track their progress as they build mileage and increase their fitness levels.How to Count and Track Calories Burned Walking

You may be able to meet your walking objectives if you keep track of the distance you walk and the number of calories you burn.Read on to learn how to best track your efforts with calorie guides and calculators How to Count and Track Calories Burned Walking.

How to Track Calories Burned While Walking

A number of data sets can be used to compute the number of calories burned when walking.For example, you might use your distance, workout duration, or pace to determine how many calories you burned and how hard you worked. Here’s how to keep tabs on the calories you burn when walking. How to Monitor and Compile Your Walking Calorie Burn.

Calories Per Mile While Walking

Use a calculator to determine calories burned while walking by entering your weight, approximate pace, and distance walked.How to Count and Track Calories Burned Walking

Calories Per Minute While Walking

You’ll see that the number varies depending on your weight and walking pace, so you can comprehend how many calories you burn dependent on time.For example, a 140-pound person burns about 4 calories per minute while walking 3 miles per hour. This means that this person would burn about 112 calories in 30 minutes. However, a 200-pound person burns roughly 5 calories per minute, or roughly 159 calories every half-hour.

To find the distance walked and walking calories expended, you can also use a pace calculator by entering your weight, pace, and number of minutes. Remember that these numbers are estimates and do not consider gender, incline, or wind resistance factors How to Count and Track Calories Burned Walking.

Calories Based on Step Count

When you use a fitness tracker for your walking routines, you can see how many calories you burn based on how many steps you take.This calculation considers your weight and height to get an estimate of stride length How to Count and Track Calories Burned Walking.

For example, a 160-pound person who is 5′ 4″ tall would burn about 181 calories walking 5,000 steps. But a taller person (5′ 10 tall) who weighs the same amount would burn 198 calories walking the same number of steps.

 Steps to Calories Converter

Using Pace to Determine Calories Burned Walking

Many exercise experts recommend walking at a moderate pace.You might wonder whether your walking pace is fast, moderate, or easy. There are different ways to measure your pace based on miles or kilometers traveled.How to Count and Track Calories Burned Walking

Based on your walking intensity, you can estimate how long it will take for you to walk different distances. This information can help you to plan routes and walking workouts.How to Count and Track Calories Burned Walking

There are a variety of charts available that help you determine how long it will take to walk that distance at three different paces. You can see conversions from miles to kilometers and kilometers to miles.How to Count and Track Calories Burned Walking

 How Long Does It Take to Walk a Mile, 5 Miles, or More?

How to Use a Fitness Tracker

Numerous fitness trackers will calculate the total calories burned as well as the calories burned during exercise.
For instance, if you wear a Fitbit, you will see its reading of your total calorie burn, including your basic metabolic rate and exercise calories. This enables you to balance the calories you eat against the calories burned.How to Count and Track Calories Burned Walking

Diet-friendly fitness trackers such as Fitbit and Garmin include or link to a food log app where you can track what you eat to balance those calories with what you burn.How to Count and Track Calories Burned Walking

One common app that links to many fitness trackers is MyFitnessPal. The best apps allow you to save common foods and meals and analyze recipes for calories and nutrition per serving. Many allow you to scan barcodes on the food you eat and include items from fast food and chain restaurants.How to Count and Track Calories Burned Walking

However, accuracy is always an issue with any calorie figure from fitness trackers. Calories shown on treadmills and other exercise machines may also overestimate or underestimate calories burned while walking. Be sure to input your correct weight as they often base the burn on that figure.

The top fitness trackers have been examined, tested, and tried. Look into which activity tracker would be the greatest for you if you’re wanting to purchase one.

A Word From Verywell

Remember that the best exercise plan is the one that works for you. If you are just starting, you may want to choose one simple metric to track, such as the amount of time you walk each day and week. As you see changes and progress toward your goal, you can consider other metrics and track calories burned while walking.

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Avocado Nutrition
HEALTH

Avocado Nutrition Facts and Health Benefits

by Abbey
written by Abbey

Some nutrition experts call the avocado a superfood.1 This flavorful fruit provides health benefits, such as cholesterol and blood sugar management, because it is a good source of fiber. But when you look at avocado nutrition, you might be surprised.Avocado Nutrition Facts and Health Benefits

Avocados are high in calories, however the majority of those calories are from fat. Does this fruit belong in a healthy, balanced diet, then? Although a lot of individuals do, you might want to eat avocados in moderation if you’re managing your consumption of calories and fat.Avocado Nutrition Facts and Health Benefits

Avocado Nutrition Facts

One-half of an avocado (100g) provides 160 calories, 2g of protein, 8.5g of carbohydrates, and 14.7g of fat. Avocados are an excellent nutritional source of magnesium, potassium, vitamin C, vitamin E, and vitamin K. The following nutrition information is for half of an avocado and is provided by the USDA.

  • Calories: 160
  • Fat: 14.7g
  • Sodium: 7mg
  • Carbohydrates: 8.5g
  • Fiber: 6.7g
  • Sugars: 0.7g
  • Protein: 2g
  • Magnesium: 29mg
  • Potassium: 485mg
  • Vitamin C: 10mg
  • Vitamin E: 2.1mg
  • Vitamin K: 21mcg

Carbs

Most of the carbohydrates in an avocado come from fiber. A whole avocado provides about 17 grams of carbohydrate and 13.4 grams of fiber.2 There is very little sugar in an avocado (less than one gram) and the rest of the carbohydrate in the fruit comes from starch.Avocado Nutrition Facts and Health Benefits

The glycemic index for avocado is estimated to be around zero, making it a low-glycemic food.Avocado Nutrition Facts and Health Benefits

Fats

About 30 grams of fat, 4.2 grams of saturated fat, about 20 grams of monounsaturated fat, and 3.6 grams of polyunsaturated fat are included in one entire avocado. So, while most of the calories in an avocado come from fat, they are mostly in the form of healthier monounsaturated fat.Avocado Nutrition Facts and Health Benefits

Monounsaturated fatty acids, or MUFAs, come from plant sources and are liquid at room temperature but start to thicken when chilled. MUFAs may be helpful in lowering LDL or “bad” cholesterol. For this reason, the Academy of Nutrition and Dietetics recommends that choosing foods with monounsaturated fats instead of saturated fat.Avocado Nutrition Facts and Health Benefits

 Macadamia Nut Nutrition Facts and Health Benefits

Protein

Half of an avocado has about 2 grams of protein. Even though it’s not a high-protein food, it can nevertheless help you meet your necessary protein intake.Avocado Nutrition Facts and Health Benefits

Vitamins and Minerals

A slice or two of avocado won’t supply you much in the way of vitamins or minerals due of the modest serving size. But a whole avocado is a good source of vitamins K, E, and C.2 An avocado also contains several important minerals and actually has more potassium than a banana.Avocado Nutrition Facts and Health Benefits

Vitamins and Minerals in avocados include:

  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Folate (vitamin B9)
  • Niacin (vitamin B3)
  • Pantothenic Acid (vitamin B5)
  • Magnesium
  • Potassium
  • Copper
  • Manganese

Calories

The number of calories in an avocado will depend on its size. The avocado nutrition facts shown are for half of a medium-sized avocado, but many avocados are smaller and some can be much larger (up to 300 grams or more).

According to the USDA Nutrient Database, there are 322 calories in a larger (200 gram) avocado. In general, an average avocado ranges from 200 to 300 calories.

You are definitely eating about 30 grams, or roughly two tablespoons, of fruit if you smear some avocado on your sandwich or add a small quantity to your nutritious taco.

Summary

Avocados are strong in fat, but it’s monounsaturated fat, which is better for you. They are also low in sugar and high in fiber, vitamins, and minerals.

Health Benefits

Avocados have been studied extensively, in part, because the Hass Avocado Board funds much of the research.6 For this reason, it can be tricky to discern whether it is avocados specifically that provide the benefit that is studied. That said, here are a few studies and what they’ve found.

May Aid in Diabetes Management

Avocados may provide benefits for people with diabetes. Although they have carbohydrates, their low glycemic index rating of almost zero means that they have little effect on blood sugar. The glycemic index is a scale from 1 to 100, with high numbers indicating foods that raise your blood sugar faster.

That means avocados are a healthy choice for those with diabetes, especially when they replace higher-glycemic foods.8 Some studies have shown that avocado consumption is associated with improved glycemic control in subjects with type 2 diabetes.

In addition, there is considerable evidence to suggest that high-MUFA diets can also improve metabolic health among people with type 2 diabetes.9 For ideas on how to incorporate avocados and other healthy fats into your diet, diabetic cookbooks can provide recipes and other meal ideas for those with diabetes.Avocado Nutrition Facts and Health Benefits

May Support Heart Health

A study published in Journal of the American Heart Association that tracked 110,00 people over 30 years found that those who ate two or more servings (a serving is half an avocado) a week had a 16% lower risk of heart disease and 21% lower risk of coronary heart disease.

Several studies have also shown that avocado consumption may improve cholesterol levels in some people. Specifically, a 2022 review linked eating avocados with lower total cholesterol and LDL (“bad”) cholesterol in individuals with high cholesterol, a risk factor for cardiovascular disease. However, the review authors noted that larger, well-conducted studies are needed.

In addition to exercise and lifestyle factors (such as not smoking and minimizing stress), a healthy diet that includes foods like avocadoes can help support cardiovascular health. Supplements for heart health might also be helpful for people who struggle to get enough nutrients from meals.

May Prevent Cancer

A 2019 review notes that the avocado seed extract appears to help protect against cancer thanks to being richer in sterol compounds than the rest of the fruit.12 However, it is unclear whether it is safe to eat the seed. So, even avocado growers don’t recommend it.1

May Lower Metabolic Syndrome Risk

After looking at the results from the National Health and Nutrition Examination Survey (NHANES), researchers concluded that avocado consumption was associated with lower metabolic syndrome risk. They also discovered a connection between eating avocados and a better-quality diet in general.

May Promote Weight Loss

Though avocados are high in calories, they still may provide benefits if you are trying to lose weight. The creamy texture and savory taste that comes from (healthy) fat can help you to feel full and satisfied at mealtime.Avocados also provide fiber. Eating foods with fiber can promote satiety.

Studies have shown an association between avocado consumption and lower body weight, lower body mass index (BMI), and decreased weight circumference.14 A few limited studies have also found that avocados are good for weight loss and regular consumption of avocados may be able to reduce your risk of becoming overweight

Allergies

While avocado allergy is rare, research indicates a possible increase in cases of food protein-induced enterocolitis syndrome (FPIES)—a non-IgE mediated allergy that impacts the gastrointestinal tract—with avocado being one potential trigger.Avocado Nutrition Facts and Health Benefits

People with oral allergy syndrome, also called pollen-food sensitivity syndrome, may also experience an allergic reaction when eating avocado. According to the American College of Allergy, Asthma, and Immunology, oral allergy syndrome is rarely associated with symptoms beyond the oral cavity, such as hives, breathing difficulty, or anaphylaxis.18

Adverse Effects

Avocados may lessen warfarin’s (Coumadin’s) efficacy.For a specific advice if you are taking this medicine, speak with your healthcare practitioner.

Varieties

Many people are familiar with Hass avocados, commonly found at the grocery store. Hass avocados make up 95% of all the avocados eaten in the USA.This cultivar has a rough, black skin tone. However, there are further variations.

Other varieties include Pinkerton, Reed, Zutano, Bacon, Fuerte, and Gwen. Some of these are larger than the Hass and may have thinner, brighter skin. There are 56 types of avocado that come from Florida alone.20

When It’s Best

Avocados are available year-round in most grocery shops due to the avocado tree’s extended harvest season, which occasionally overlaps from year to year. Avocados don’t start to get ripe until they are plucked off the tree.

Storage and Food Safety

When choosing an avocado, use both color and feel to find the best fruit. First, select an avocado with a dark but consistent color. Squeeze it lightly while holding it in the palm of your hand. It is ripe and ready to use if it yields somewhat.Avocado Health Benefits and Nutrition Facts

Ripe, uncut avocados keep well in the refrigerator for two to three days. Add some lime or lemon juice to your avocado if you just take a tablespoon at a time to prevent it from browning.

If you want to ripen an avocado fast, put it in a brown paper bag with a banana or apple and leave it there for two or three days. An avocado can also be frozen, but doing so might alter the fruit’s texture.

How to Prepare

The hardest part of cooking with avocado can be removing the skin. Use these tips to peel your fruit.

  • Start at the top of the avocado and slice it lengthwise from the top to the bottom, then twist it to pull the two halves apart.
  • To remove the pit, stick the knife into it and twist it out, then discard it. This should result in two halves with the meat of the avocado unmangled.
  • Score the avocado in rows, up and down, and then side to side to make a grid. Now you can scoop out these cubes with a spoon and discard the peel.
  • Your avocado cubes are now ready to use.

Sliced avocado is a great addition to a healthy sandwich or wrap. It provides a creamy texture and allows you to eliminate the butter or mayo.

It’s also great on an English muffin or toast as avocado toast. Many people also add avocado to an omelet, on the side of scrambled eggs, or as an avocado and egg toast sandwich.

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Lat Pulldown
HEALTH

How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

by Abbey
written by Abbey

The pulldown exercise, which is done at a workstation with adjustable resistance—typically plates—works the back muscles.

While seated, you draw a dangling bar closer yourself until it touches your chin. Then, you gently release it and raise it once more. This exercise can be done as part of an upper-body strength workout How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes.

How to Do a Lat Pulldown

With your feet flat on the ground, take a comfortable seat on the pull-down seat. Verify the bar’s height.
You may need to adjust the bar height by shortening or lengthening the chain or cable that supports the bar or your seat height. Get a gym trainer to help with this if necessary How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes.

The bar should be at a height that your outstretched arms can comfortably grasp the bar without having to stand up entirely, but you should also be able to still extend your arms to achieve a full range of motion. If there is a thigh pad at the station, make sure the upper thighs are securely tucked under it. You will benefit from this when you put effort into the bar.

  1. Hold the bar with a broad, overhand, knuckles-up grip. Work your way up to different positions and grips starting with this baseline position.
  2. Pull the bar down until it’s approximately level with the chin. Exhale on the downward motion. While shifting slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can’t move downward anymore without moving backward. Be sure to stop at that point and do not go lower.
  3. Squeeze the shoulder blades together while maintaining square shoulders.
  4. From the bottom position, with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don’t let it crash into the weight plates.
  5. Continue until you complete eight to 12 repetitions in a set. Rest, then continue to complete your program of sets.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Benefits of Lat Pulldowns

It’s essential to target your back muscles to help with proper posture and to ease pulling movements, like opening a door, starting a lawnmower, swimming, or even performing a pull-up. Having strong lats may even help relieve some kinds of back pain.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Muscles Worked During Lat Pulldowns

This exercise mainly targets the latissimus dorsi, more commonly referred to as the “lats,” which is a muscle just under the armpits that spreads across and down the back. Lat pulldowns also work teres major, a muscle located near the bottom of the shoulder blade.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

This exercise isolates the back muscles so you may work on them alone without wearing out your triceps or biceps.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Other Variations of Lat Pulldowns

Depending on your goals and ability level, there are various ways you can do this exercise.

Light Weights or Bands for Beginners

In order to make sure they use the proper form, beginners might wish to start with bands or small weights. Another option is to try the exercise while standing and putting one leg forward like you’re walking.
How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Alternative Grips

Try wider, narrow, under- or overhand grips to target specific muscle groups. Using a middle-distance grip, with forearms upright and hands about shoulder-width apart, work the biceps and middle back. A wider grip recruits more back muscles, and a close grip pulldown emphasizes the forearm muscles.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Straight Arm Pulldown

The straight-arm pulldown, which requires keeping your elbows nearly fully extended the entire time (usually done standing), hits the muscles on the back of the upper arm, known as the triceps.How to Do a Lat Pulldown: Proper Form, Variations, and Common Mistakes

Reversing Your Grip

You can strengthen the muscles on the front of your upper arm, known as your biceps, by moving to an underhand grip with the palms up and the knuckles facing downward.

You can reverse your grip in any position on the bar—wide, middle, or close.

Common Mistakes

Avoid these errors so you can get the most from this exercise and prevent strain or injury.

Arching Your Back

Sit upright and keep your chest lifted as you pull the bar down. Maintaining a neutral spine can help protect your lower back from injury.

Using Your Forearms

Be sure your forearms are not doing the work of pulling the bar down—you want it to come from your back. Activate your lats by pulling down from your armpits.

Holding the Bar Too Wide

Snatch the bar somewhat wider than shoulder width, especially if this is your first time. As you lower the bar, keep your elbows pointing down and not out to the sides.

Pulling Down Too Far

Stop at the point where your elbows would need to go backward to continue pulling the cable down. If the elbows go backward, it will put excessive stress on the shoulder joint. The bar should only be lowered to your chin or little less.

Using Momentum

As with most weighted workouts, proceed with caution and cautiously when performing the pulldown. When performed rapidly, momentum is used and fewer of the targeted muscles are used.

Safety and Precautions

The pulldown behind the neck is not recommended for safety reasons, as the rotation of the shoulder joint and possible spine contact with the bar could lead to injuries.

If you have any wrist, elbow, or shoulder problems, talk to your doctor or physical therapist to see if this exercise is appropriate. Stop this exercise if you feel any pain or too much stress on your shoulder joints.

The number of reps you do in one workout will depend on the weight used, your experience level, and strength.

 

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Dumbbell Press
HEALTH

How to Incline Dumbbell Press: Techniques, Benefits, Variations

by Abbey
written by Abbey

The incline dumbbell press is a free weight exercise that works the quadriceps, shoulders, and chest independently on both sides of the body.This exercise is a great way to focus on and define your upper-chest muscles How to Incline Dumbbell Press: Techniques, Benefits, Variations.

Unlike the more traditional flat bench press, the incline press shifts the movement’s focus to the upper portion of the pectoral muscle groups and the front of the shoulder How to Incline Dumbbell Press: Techniques, Benefits, Variations. This allows for more significant hypertrophy (muscle growth) of the upper chest when the exercise is performed regularly.

The incline dumbbell press is designed to increase chest strength and size, so it’s typically included in a well-rounded, intermediate strength training program How to Incline Dumbbell Press: Techniques, Benefits, Variations. Include this chest exercise on your upper body or chest day, following exercises like pushups or the flat bench press, if you divide up your weekly routines by body area.How to Incline Dumbbell Press: Techniques, Benefits, Variations

 How to Do an Incline Dumbbell Fly: Proper Form, Variations, and Common Mistakes

How To Do an Incline Dumbbell Press

An inclined or adjustable bench and a set of dumbbells are all you need to do the incline dumbbell press.
You won’t need much more space beyond the space required for the bench itself How to Incline Dumbbell Press: Techniques, Benefits, Variations.

If your bench is adjustable, set the incline to between 30- to 45-degrees. The bigger the angle, the more the exercise will engage the shoulders How to Incline Dumbbell Press: Techniques, Benefits, Variations.

The Best Angle For Incline Dumbbell Press

About thirty degrees is the ideal angle for pushing an uphill dumbbell. Having stated that, this could change depending on your anatomy. As with any exercise, changing the incline is a useful way to switch up your training every few weeks and hit your muscles in new challenging ways How to Incline Dumbbell Press: Techniques, Benefits, Variations.

You’ll want to select dumbbells that are lighter than you’d use for a flat dumbbell bench press and when performing a barbell incline press. If you’re unsure of the right weight, start light and work your way up until you feel challenged but can still do an entire set using proper form How to Incline Dumbbell Press: Techniques, Benefits, Variations.

  1. Sit on the bench and lean back. Hold a dumbbell in each hand, with hands positioned at your shoulders, elbows bent and angled down below your ribs. Relax your neck against the bench. Keep your feet flat on the floor How to Incline Dumbbell Press: Techniques, Benefits, Variations.
  2. Brace your core and press both dumbbells straight over your chest as you exhale. Keep your wrists straight (don’t let them “cock” backward). At the top of the movement, the dumbbells should almost touch each other, and your arms should be perpendicular to the floor How to Incline Dumbbell Press: Techniques, Benefits, Variations.
  3. Reverse the movement and slowly lower the dumbbells to the top of your chest as you inhale. As you lower the dumbbells, your elbows should come down at roughly a 45-degree angle to your torso. They shouldn’t point to the sides of the room as they spread out to the sides. Rather, maintain your elbows pointed downward.
  4. Aim to complete sets of 8 to 12 reps. Start with one set and work up to two to three sets over time as you build strength. When you finish your set, safely exit the exercise by sitting up and placing the dumbbells on your knees before you stand up. Avoid dropping the dumbbells while you’re lying on the incline bench How to Incline Dumbbell Press: Techniques, Benefits, Variations.

Benefits of The Incline Dumbbell Press

The dumbbell incline press targets the upper portion of the chest—specifically, the clavicular head of the pectoralis major—an area of the chest almost completely unengaged during other common chest exercises, like the traditional bench press, incline pushups, and chest fly. The front portion of your shoulder, or the anterior head of the deltoid muscle, is also compressed during an incline push.

By doing dumbbell incline presses on a regular basis, you may strengthen and stabilize your shoulder joint by developing more balanced shoulder and chest muscles.

In terms of functionality, the dumbbell incline press translates well to a variety of pressing and pushing tasks, such putting goods away on high shelves or pushing open a heavy door.

The dumbbell version of the incline press is especially beneficial for correcting strength imbalances between each side of your body. It’s common for one arm to be stronger than the other. By using dumbbells to perform this exercise, each arm works independently, which prevents the dominant arm from “taking over” to complete the lift, improving strength and stability on both sides of the body How to Incline Dumbbell Press: Techniques, Benefits, Variations.

 Exercises for Stronger Hips and Knees

Other Variations of The Incline Dumbbell Press

There are several methods to modify the incline dumbbell press to suit the needs and fitness goals of the person or to increase the difficulty level.

Barbell Incline Press

If isolating each shoulder independently doesn’t work for you, you can modify the exercise and still get similar results. Instead of the dumbbell incline press, opt for the barbell incline press. The barbell exercise targets the same muscle groups in the same way but doesn’t require the unilateral control that the dumbbell press requires.How to Incline Dumbbell Press: Techniques, Benefits, Variations

This exercise will help you develop the baseline strength required for the movement while also starting to engage the stabilizing muscles of the shoulders without isolating each shoulder independently.How to Incline Dumbbell Press: Techniques, Benefits, Variations

Perform the exercise in the exact same way as the dumbbell press, except using a barbell gripped with both arms instead of individual dumbbells. Set the bench at a 30 to 45-degree incline under a rack with the bar loaded. Grip the bar wider than shoulder width.

  1. Unrack the weighted bar and slowly lower it to your chest.
  2. Touch the bar to your chest, then lift the bar by extending your arms. Avoid locking out to maintain tension on your chest muscles.
  3. Repeat for desired repetitions before re-racking.

 How to Do a Chest Press

Kettlebell Incline Press

Make the exercise harder by switching out your dumbbells for a set of kettlebells. Due to the uneven weight distribution of kettlebells (the “bell” portion weighs more than the handle of the equipment), it requires more stability and control to perform the exercise correctly.

This exercise and the incline dumbbell press are identical save for the fact that kettlebells are pressed with each hand rather than dumbbells.

Single Arm Incline Press

You can also substantially engage your core by performing the exercise as a single-arm kettlebell incline press.

  1. Use only one kettlebell at a time, performing a complete set with your right arm before switching to your left arm. This single-sided exercise requires your core to engage to prevent your non-working side from rotating toward the side you’re working.
  2. Engage your core to prevent your left shoulder and hip from rotating to the right as you perform the movement.

 A Simple Beginner Arm Day Workout

Common Mistakes During An Incline Dumbbell Press

This is a rather straightforward task, so it’s easy to ignore potential errors. Continue reading to find out about possible problems and how to prevent them.

Using Too Much Weight

If you’ve been doing dumbbell bench press or incline barbell press for a while, you probably have a good idea of how much weight you can handle for these exercises. However, that doesn’t mean you’ll be able to lift the same amount when trying the dumbbell incline press.

The incline press, as a whole, uses smaller muscle groups than the flat bench press, so you’ll need to decrease your weight a bit for the incline press. For the dumbbell form of the workout, you might need to lower your weight even if you’re experienced with the incline barbell press.

This is because the dumbbell press requires each arm to lift its dumbbell independently, which requires more strength. This action is more challenging to control and ends up using more of the stabilizing muscles of the shoulder. Selecting a lighter weight helps ensure you can complete the exercise safely.

Selecting a weight that’s too heavy typically leads to other common mistakes, which can undercut your efforts or result in injury. Starting at the appropriate weight for you will reduce your chances of running into the additional problems listed below.

Cocking Your Wrists

Cocking your wrists backward while holding the dumbbells—forming a 90-degree angle between the back of your hand and forearm—may not seem like a big issue, but holding the dumbbells this way puts a lot of strain on your wrists. To avoid wrist damage, concentrate on keeping your wrists straight and perpendicular to the ground during the exercise.

Choosing the Wrong Angle For Your Bench

Doing a chest press on a flat bench positioned at 0-degrees targets the middle of your pecs. Likewise, doing a press on an upright bench positioned at 90-degrees targets your shoulders. You should choose an angle in the middle of the two in order to effectively target the top part of your chest.

The trick, though, is selecting the right angle to work the muscles you want to strengthen. Generally speaking, you should set your bench between 30- and 45-degrees. The 45-degree angle will hit more of your shoulders, while the 30-degree angle will target the pecs to a greater degree.

Bouncing the Dumbbells Off Your Chest

Lowering the weights quickly and “bouncing” them up off the top of your chest is ineffective. If you find yourself doing this (or if you are tempted to do so), that’s a good indication that you’re lifting more weight than you should be.

When you speed through a movement like this, you end up losing the target focus for the exercise, allowing other muscle groups and momentum to help you complete the move. This may not seem like a big deal, but it ends up reducing the effectiveness of your workout, making it harder to see the improvements you want to see.How to Incline Dumbbell Press: Techniques, Benefits, Variations

Lower the weight you are lifting until you can finish the exercise without bouncing, as opposed to overlifting.

Over-Arching Your Back While Pressing

When you are fatigued toward the end of a set or if you’re trying to lift more weight than you should, you may find yourself straining and over-arching your back to try to force the dumbbells upward. This can open you up to the possibility of a back strain. Also, your efforts will be shortchanged.How to Incline Dumbbell Press: Techniques, Benefits, Variations

You’ll end up recruiting muscle groups other than the specific muscles intended to be targeted by the exercise. There is a natural arch in your back that should be there while performing this press exercise. You don’t want to eliminate this natural curve. When you try hard to push your back into the bench, your shoulders will naturally roll forward. Try to maintain the natural arch without increasing it.

If you find yourself straining toward the end of a set, ask a friend to spot you as you lift. This will allow you to finish your set without altering the movement. Choose a lighter pair of dumbbells if you are prone to overarching your back when performing exercises.

How to Safely Do an Incline Dumbbell Press

When performing the incline dumbbell press, the most important thing is to select an appropriate weight for your strength level, which is probably less than you think. For an average training regimen, the weight you choose should allow you to perform 8–12 repetitions.

The dumbbell incline press is generally a safe exercise, but it requires a baseline level of strength, and it shouldn’t be attempted if you’re new to strength training. In that case, start with machine weights or a barbell incline press to grow accustomed to the movement, then move on to the incline dumbbell press once you’re ready.

The incline press can be problematic for those who experience shoulder pain. If you have ongoing shoulder pain, attempt the exercise on a machine or with a barbell before trying it with dumbbells. If you experience sharp or shooting pain at any point during the exercise, stop and opt for exercises that don’t cause pain.

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