16 Oct
Blog

How to do the incline dumbbell press to ace your fitness game

The Press the dumbbell is a useful exercise best for those looking to target the chest, shoulder, and triceps. As a free weight exercise, this workout works like a dream and ensures the body is comfortably exercised. If you want to train your body and get the muscles you have always wanted, this exercise is exactly what you need. Let's find out how one Press the dumbbell just like that!

Increase the benefits of the dumbbell press

The Advantages of the inclined dumbbell press massively rich. This exercise is helpful for not just one, but several reasons. For starters, it works the upper part of the chest called the pectoralis major collarbone head. When this area of ​​the body exercises, it will help function faster and strengthen the chest area. Similarly, it's also useful for your front head and shoulders, which become more flexible over time.

And so it happened that the Advantages of the inclined dumbbell press are durable and effective. The best way to get these benefits is to follow the instructions we offer. Once you do that, you will be only an inch away from gaining your dream body.

How do you do a dumbbell press at home?

You don't need a lot of equipment to do this exercise. If you want to do one Inclined dumbbell press at homeAll you need is an incline bench. Make sure the incline bench is at a suitable angle so that you can comfortably exercise your body. If it is not comfortable, adjust the seat accordingly. The set should be inclined between 30 and 45 degrees.

How do I perform an incline press at home?

The incline bench press is one of the best exercises for the upper body. Perform a Inclined dumbbell press at home is an easy exercise provided you follow the directions well. Here's how to properly practice this exercise!

1. Sit on the bench and lean back. Grasp the dumbbell with both hands and make sure it is against your shoulders. The elbows are bent and angled under the ribs. Relax your neck against the bench press. Keep your feet flat on the floor.

2. Tighten your core and press both dumbbells straight across your chest. At this point, remember to exhale. Keep your wrist straight. At the beginning of the movement, the dumbbells must touch. Your arms should be perpendicular to the floor.

3. Reverse the movement and gradually lower the dumbbells back to the top of your chest. At this point, remember to exhale. Once you start bringing the dumbbells down, your elbows should drop down at a 45 degree angle. This should be done on your upper body. Make sure your elbows are always pointing to the floor.

4. At least 8 to 12 repetitions are sufficient for this exercise. Practice this exercise regularly for the best benefits. We promise; You will not be disappointed!

How do you make an incline press without a bench?

If you don't have the bench press at home and are wondering if you need to give up on this exercise, don't worry. We have something for you that you cannot compromise with here. Let us teach you how to make one Inclined dumbbell press without bench.

1. Before performing this exercise, perform an aerobic exercise warm-up for approximately five to ten minutes. This is essential to activate and train your muscles effectively.

2. Lie on your upper back on the ball. Your torso should be at a 45 degree angle. Bend your knees and place your feet flat on the floor.

3. Grasp a dumbbell with both hands. Make sure your palms are facing away from your body. This is the starting position for you.

4. Exhale as you push the bar straight up. Make sure to press the dumbbell against the ceiling until it is above your upper chest. Do not lock your elbows at this point.

5. Inhale as you lower the weights in a controlled manner to the starting position.

6. At least 12 to 15 repetitions of this exercise will help you get the most benefit.

The final result

The Press the dumbbell is a useful exercise for several reasons. If you want to get the maximum benefit from it, remember to follow the instructions as they are.

FAQ

1. What's the best? Inclined dumbbell press angle?

An angle of 30 to 45 degrees is ideal Inclined dumbbell press angle to you.

2. Are the Advantages of the inclined dumbbell press helpful?

Yes. The Advantages of the inclined dumbbell press are helpful in many ways. Follow the instructions carefully to avoid problems.

3. What if I injure myself while exercising?

In this case, please contact a doctor immediately to avoid complications.

12 Oct
Blog

Here’s the ultimate traps workout to beats the fitness blues

The trap muscles are an important part of the body. As they support the stability and movement of the shoulder blade, their function is an essential part of the human body. Unfortunately, due to the minimal movement of the trap muscles, they can become stiff and reduce the intensity of their functions. This is why it is important to exercise these muscles every now and then. If you're wondering how to beat the fitness blues, here's the ultimate Fall training try now!

Try the trap training for the crowd

No matter how massive your muscles are, if the trap muscles are not trained, it is all for free. Every fitness freak realizes the importance of strengthening your internal muscles. Once these muscles are working properly, you will be on your way to defeating all the blues. Today I'm going to show you four helpful exercises you can use to properly train your trap muscles.

1. Upright lines

If you are looking for the perfect exercise to add to yours Trap muscles workout for mass Routine, upright rows will do wonders for you. They are an excellent way to increase strength, improve stability, and prevent shoulder pain in the body. Since they work directly with the shoulder muscles, they are also indirectly beneficial for the trap muscles. Many athletes and weight lifters practice this exercise daily to strengthen their muscles.

How To Do It – Hold a barbell or dumbbell and let it hang in front of your body. Make sure your arms are facing your body. Stand upright and hold the device correctly. Make sure it is shoulder width apart for maximum safety. As you inhale, contract your abdominal muscles and keep your back neutral. Your eyes should be on the horizon and your chest. Raise the barbell to your chin and guide it with your elbows. Make sure the bar is in close contact with the body. Exhale as you do it. When you get to the top, rest a second. Return the device to its starting position and inhale as you do it. Repeat that Dumbbell trap workout a couple of times for the desired effect.

2. Shrug

When looking for upper body stability, shrugs are helpful. These exercises will help properly train the upper and middle traps so that they are activated immediately. As a result, they are the first preference for anyone trying to build strong traps. Muscle endurance is another major benefit of the shrug. This Fall training for crowd can be your ultimate savior if you are looking for extra strength in the body. You can also use dumbbells or barbells for extra resistance.

How to do it – Stand on the floor with your body straight. Your feet should be shoulder width apart. With your arms pinned to the sides of your body, rotate your palms and let them face each other. If you are using weights, this is the time to bend down and hold them. Now bend your knees slightly so that they are in line with your toes. Keep your chin and neck straight with your eyes pointing towards the horizon. During the exercise, inhale and bring your shoulders as high as your ears. Do this gradually to avoid injury. Once you've done that, lower your shoulders back into position and exhale before completing one rep. Repeat this Back and Fall Training enough time to get immediate results.

3. Reverse the dumbbell fly

The dumbbell backward fly is another intense workout that targets the shoulders and upper back. When added to your trap workout routine, they can bring you numerous benefits. All you need is a dumbbell to perform this task and look like a show stopper once the effects show. Remember to keep a form while exercising. Above all, follow the instructions carefully to avoid serious personal injury. Overall this is Dumbbells catch workout will be to your rescue. How To Do It – Hold a pair of dumbbells in both hands. Bend forward at your hips until your torso is almost parallel to the floor. Stand shoulder width apart. While the dumbbells are hanging from your shoulders, your palms must be facing each other. The arms must be slightly bent. Now, while keeping your back flat and your torso still, raise your arms straight up. Do this until it lines up with the body. Stop and return to the starting position. Do this Back and Fall Training daily for additional benefits.

4. Electricity cleans

This is an explosive full body workout that is mainly done by athletes and Olympic champions. Since it includes intense exercises, we only recommend experts to perform this task to avoid complications. This powerful workout is important for the muscles in many ways. The more you do this workout, the better your muscle growth will be. Follow the directions carefully to avoid injury while performing this exercise. This Fall training for crowd is sure to bring instant results.

How To Do It – Start with the pole on the floor. Your body should be in the center of the bar so you can keep it straight. Stand with your feet shoulder-width apart. Now sit down and straighten your chest. Pull your shoulder blades back and pull your core tight. Make sure your elbows are rotating straight. Look into the horizon.

Now lift the bar off the ground by standing straight. Your back should be flat at this point. Once the bar is above your knees, move your torso to a vertical position. Bend your knees tightly again. Now do a second pull-up. To do this, jump up violently while removing the bar from your shoulders. Keep the bar in close contact with your body. Now, quickly drop into a quarter crouch and bend your hips. Drive your elbow forward to rotate it around the bar and catch it in a stacked position. Now get up. Now let the bar fall on the floor in front of you. Do this Fall training for crowd gently when necessary. We recommend doing this under the guidance of a trainer to avoid complications.

FAQ

1. For which supplements should I take? Fall training for crowd?

Creatine is an excellent supplement for Fall training for crowd. Three to five grams of this supplement daily can help show results immediately.

2. Are Dumbbell trap workout helpful?

Yes. The workouts are helpful when needed. You can try these exercises whenever you want.

Related articles

Triceps workouts for men and women

06 Oct
Blog

Up your fitness game with the best Dumbbell shoulder workout

Since the shoulders are responsible for every movement on our torso, it's important to make sure they stay fit. For this purpose, a dumbbell shoulder workout can help immensely. This type of exercise not only promises to work the entire upper body muscle group, but it also promotes improved performance. This can instantly eliminate fatigue, bodily harm, and upper body stiffness. If you're wondering how to practice that Dumbbell shoulder workout, Learn by scrolling!

Warm up before you start!

We'll list a variety of best dumbbell shoulder workouts perform for you. Before you begin, you'll need a full body warm-up to activate your shoulders and prepare you for the exercise. Now you may be wondering why this is so important. Imagine pouring oil into a pan and immediately starting to fry your fish. Will it cook right? No right? Warming up also helps the body to prepare for the strenuous exercise and also prevents physical injuries. That way, you'll move closer to your fitness goals and burn fat unhindered.

How it goes?

First, there are a few simple exercises. These will help you warm up your body for the main thing right away Dumbbell shoulder workout at home.

1. Knee Raises – This exercise increases your strength and helps the muscles to be activated. All you have to do is stand straight and lift one knee above your hip. Switch for about 15 repetitions in a running format.

2. Lateral Lung – This exercise helps warm up the muscles in the body for the primary workout. Start with your legs together and take a step back on the left side. Reach for your hips and let yourself fall as if you were sitting in a chair. Practice that Dumbbell shoulder workout at home at least 15 times. 3. Wall Push – If you're looking for a great stretch, this workout helps a lot. First, place your hands slightly down on the wall. Press with all your might for about 15 seconds.

The best dumbbell shoulder workout you need

The Dumbbell shoulder workouts for the crowd That we are about to show you can be done both in the gym and at home. Follow the directions for each exercise carefully so that you can gain your dream body in no time. Also, remember to top it off with a yoga session.

1. Alternating lifting of the deltoid muscle

The alternating deltoid lift is a magical workout that promotes well-built shoulders in no time. When done with light weights, it works wonders for people. If you are looking for strong shoulders and well-manicured posture, this exercise is all you need. This is one of the best dumbbell shoulder workouts for a reason. Make sure you do the workout for the recommended number of reps.

How To Do It – Stand up straight and hold the dumbbells in both hands. Arms should be straight and palms facing toward your body. With your elbows slightly bent, lift the weights forward. Return to the starting position and move your arms to the side. Hold for a while and return to your first position. Do this Dumbbell shoulder workout for the crowd regularly.

2. Dumbbell single arm shoulder press

The one-armed shoulder press with dumbbells is a useful exercise that promotes a well-trained body in a variety of ways. It not only provides stability in the body, but also excellent strength. This Dumbbell shoulder workout for the crowd can be a little daunting for people at first, but if you follow directions you won't be too far from your goal. Do this exercise with one arm at a time and you will get unmatched benefits.

How To Do It – Take a dumbbell and bring it to shoulder height. To do this, use an overhand grip. Your elbow should be 45 degrees from the center line of your body. Now bend your knees a little. Extend your legs and push the barbell up with all your strength. Rotate your arms so that your palms are facing forward. Since you want to maintain balance and avoid injury, lean your upper body toward the other end. Once the lifting is over, gradually lower the dumbbell the same way you raised it. Repeat that Dumbbell shoulder workout at home regularly.

3. Press Press

The printing press is another incredible one Dumbbell shoulder workout for the crowd that can help a lot. It is performed with a variety of devices such as dumbbells, barbells, and kettlebells. This exercise is also helpful for all athletes.

How To Do It – Start in a squat position with the barbell on the pins at chest level. Grasp the force in front of you with an overhand grip. Bring your body close to the bar, lift it off the pins, and step back so you have enough room to lift. Lower your body by bending on your knees, hips, and ankles. Extend your legs and start the press. Lift your heels off the floor. Once that's done, go under the bar. Extend your arms until they are locked out. Lower the weight. Do not bend your knees until the barbell is lowered.

Work hard, play hard

This Dumbbell shoulder workouts Because you are the ultimate way to improve your body in no time and gain the toned body of your dreams.

FAQ

1. Can you say anything else? best dumbbell shoulder workout try now?

Reverse Fly, Upright Row, and Lateral to Front Raise are some of the best dumbbell shoulder workouts try now.

2. Is this training helpful?

Yes. For those people who follow the instructions carefully, this workout works like magic.

3. How many reps should I do for the side-to-front lift? A total of 8 repetitions are sufficient for the front side lift.

Related articles

  1. Lat workouts

2. Upper back workouts

3. Barbell squats

03 Jun
Blog

Adidas RPT-01 Sport Headphones Review: Fitness Functionality

Adidas RPT-01

"The Adidas RPT-01 are almost exclusively dedicated to fitness lovers."

  • 40 hours of battery life

  • IPX4 waterproof

  • Built to last

  • Easy to use controls

  • Instructions for conflicting setup

  • Tight fit

  • Narrow audio range

The $ 169 RPT-01 Sport on-ear headphones from Adidas differ in several ways from the competition, from their functionality to the fabric in which they are wrapped. Sometimes these differences help and sometimes they hurt. It depends on who is wearing them. Athletes may love what these fitness-oriented headphones have to offer, but the occasional listener may not be as receptive.

Out of the box

The headphones are carefully shipped in a black Adidas box. Except for a USB-C charging cable and the standard manufacturer documentation, nothing else is included. The RPT-01 headphones come without a carrying case or carrying case, which is disappointing.

Adidas RPT-01 headphonesNick Woodard / Digital Trends

The setup was a bit strange. The quick start guide tells you to hold down the Control Jog button (on the right ear cup – and yes, that's the official name that Adidas used for it) for 2 seconds to turn the headphones on and put them on in pairing mode. Mode. I haven't been able to put these headphones into pairing mode for my whole life – at least not at first.

After downloading the Adidas headphone app, I was shown slightly changed pairing instructions. The app prompts you to hold the button for 4 seconds, not 2 seconds, to activate the Bluetooth pairing. It's a fraction of a difference, but apparently an important one.

The RPT-01 has built-in Bluetooth 5 technology, and under normal circumstances the connection was solid. Unfortunately, the connection range was average at best. While jogging with my fiancé, she wore the headphones that were connected to my phone and that I carried in a belt pouch.

With most of the earphones I've tested, it can leave me in the dust and still maintain a tight connection. With these, she would be about 15 to 20 feet away before encountering connection problems. This is surprising since we were without obstacles outside.

design

Design is what distinguishes these cans. They do not use plastic or silicone material for their outer cup or ribbon as you would expect. Instead, the headphones are covered with a mesh fabric, with the exception of the inner band. The fabric is not the softest material out there and doesn't provide the most aesthetic look.

Adidas RPT-01 headphonesNick Woodard / Digital Trends

However, it is well suited for the RPT-01 target group: athletes. The ear cushions and the inner band are washable, which can prove helpful after more intensive training sessions. While these headphones are not soft, they feel durable and give the impression that they can easily cope with countless hours in the gym.

Thanks to the guidelines on social distancing, I still haven't returned to the Eisenkirche, so I can't say how well the RPT-01 does when lifting. In the few runs I brought them with, they did well. They are of course heavier than a real wireless earphone alternative, but at 209 grams they are not heavy enough to significantly impair your cardio session. As a reference, one of the most comparable alternatives, the JBL UA Sport Wireless Train, weighs considerably more at 240 grams.

However, I felt that they were aggressive on my admittedly big head. It's better than being too loose, but if I didn't use them primarily for sports, the pressure would eventually become a nuisance.

properties

I am convinced that all headphones and earphones should have a certain water resistance, as they are more and more connected to our everyday life. This applies twice to products that are intended for exercise. Thankfully, the RPT-01 does not disappoint with an IPX4 rating that provides welding and splash protection. The JBL counterpart has the same degree of protection.

Adidas RPT-01 headphonesNick Woodard / Digital Trends

The RPT-01's battery life is impressive, and according to Adidas it offers 40 hours of playback time. If you've only used it for exercise and haven't spent an eternity in the Dwayne Johnson weight room, you may want to top it up about once a month.

Of course, at this price, you probably want to get your money's worth and wear it when you're not pumped up. I had almost a week's work with the RPT-01 and I still have to join for a fee. That's some firm juice for the cost. In particular, both the JBL Train and the more expensive Train Project Rock only offer 16 hours of playback between charges.

I enjoyed the functionality of the "Control Jog" button on the right cup of the RPT-01, which allowed me to pause and resume the music by pressing it regularly. I could skip tracks by switching to the right or left, and switching up and down provided volume. In a world where we too often succumbed to the confusion of multi-pressure functions, this was an easy-to-use breath of fresh air.

Speaking of multiple presses: there is an action button on the left cup. Your preferred voice assistant is called up by pressing once. To my understanding, these can be Google Assistant, Apple's Siri, and Amazon Alexa. Using the Adidas app, which I found surprisingly useful overall, you can program double tap and triple tap functions to access specific playlists, artists or albums via Spotify. This is a nice feature as long as you are a subscriber.

Audio quality

The RPT-01 is primarily a fitness headphone. When it comes to training, it's typical to hear something positive with generous portions of low-end sound.

Adidas RPT-01 headphonesNick Woodard / Digital Trends

Adidas seems to know its audience, because this is where the RPT-01 feels most comfortable. Scrolling through most of the popular Workify workout playlists has shown this, with highlights like Migos & # 39; Walk It Talk It highlighted. The RPT-01 have an abundance of bass and are not afraid to share them.

However, if you move away from the workout playlists, some sound flaws will become apparent. They are still reasonably clear and casual listeners shouldn't have any problems with the audio, but all of these bass-heavy choices hide an average midrange that leaves much to be desired when trying a wider range of music. Overall, these headphones sound good, but they may not be able to satisfy those who are looking for really great sound in different genres.

The app has an equalizer function with various presets to fix the problem, as well as a custom preset that allows you to adjust the frequencies to your liking. I also felt that the built-in microphone did its job well enough when I answered calls. Active noise cancellation would have been desirable at this price, but it is not a requirement.

Our opinion

The Adidas RPT-01 are exactly what I thought – headphones that are almost exclusively dedicated to the gymnastics rats of the world and offer the ideal functions. They just don't pile up very well outside the practice room.

Are there any better alternatives?

The $ 160 JBL UA Sport Wireless Train comes closest to Adidas in price and design, but doesn't have the RPT-01's battery power and only has built-in Bluetooth 4.1 technology. If you don't need headphones to break a sweat, both the $ 200 Razer Opus and the Sony WH-CH710N for $ 199 would be compelling options.

How long will they last?

Adidas built these headphones to accommodate everything fitness enthusiasts can throw at them. So expect them to have some stamina.

Should you buy them

Yes. The design and audio quality may not be translated outside of training, but they are not designed for that. The RPT-01 Sport are headphones for fitness and fit well in this shape.

Editor's recommendations




28 Apr
Blog

10 Tips to Restarting Fitness After Childbirth

No two women are the same, from their bodies to their deliveries to their recovery and then the healing process. And although each person can be different, the main rules remain the same if the woman feels ready to start exercising again after birth.

The important thing is to wait for your body to heal. Your body must be able to cope with the physical demands of the training. Until you have been clarified by a doctor, which can be between six weeks and six months depending on your contractions, you have to be careful.

Even if your body is ready and you have been cleared, there are a few more things to consider because If you are physically released for training, it does not mean that you can go straight back to your old routine.

And that definitely doesn't mean that everything is perfect inside. There is still a risk of bleeding, tearing, or your body's inability to meet the requirements of the exercise. However, you will be able to do something and then gradually increase your activity as you become stronger and more comfortable.

This gradual development could consist of walking your baby in the stroller and doing a few laps every day, or using the stationary bike in the gym with a routine with light resistance. Once you're cleared up, there are a few things you should do to make sure the transition back to training is as smooth as possible. Remember to prepare mentally. This may take some time.

Get the all-clear

I recently spoke to a midwife who told me that some local authorities in the UK are no longer doing the six-week follow-up. This may be the case, but it does not mean that you do not have to go to your provider, especially if it is your first baby and everything is new to you.

Once you are approved for training, you can gradually increase your activity. Please note that this does not mean that you can go straight to the spin course and give your all, but gradually move more and participate in light activities. You might be cleared up after six weeks or if you had a caesarean section or 10-12 weeks for a nonsurgical delivery, either way, It is important that your doctor approves you first.

Listen to your body

Body weight exercises are a great way to get back to things once you are physically active again. Squats, sitting on the wall, pelvic floor exercises and deep abdominal breathing are good starting points.

You may find that many of the things you could do before now go a little beyond you, and that's fine. Your nuclear power may have completely disappeared, and that's okay. It won't be like this forever because you will start to rebuild your body and become stronger.

However, if you pounce on it and try to go straight back to your previous level, there is a good chance that you will do more damage to your body and set yourself back further – or even do long-term damage. Listen to your body if you think you can try something more challenging, give it a try, but take it easy and stop when it doesn't feel right.

Avoid anything that is tiring

Are you thinking of going into a HIIT class or following an extreme course? Think again

Aside from the fact that your body is still recovering from an enormous amount of stress, you have probably not been physically active for some time.

Not to mention that you still have the relaxin hormone in your body that makes your joints more supple and increases the risk of joint injuries, especially if you walk back and forth or try to do a hard movement at speed. Instead, opt for options with less impact and less risk and focus on options where you have full control.

If cardio is your thing, the stationary bike is a great way to do sports again and build your aerobic fitness. If you prefer weights, it's also great to lift a few weeks more easily than normal (and avoid building pressure in your belly) and a fantastic way to get your body used to lifting again.

Ignore the scales

This is important because it is so tempting to think about the scale, but there are other things that affect the number that stares at you.

For example, breastfeeding, how much you feed, how much sleep you get, and whether you can eat whole meals affects your overall weight. This does not apply to all other factors such as stress, hormones and energy levels.

You have enough reason to worry about your new bundle of joy without adding pressure, losing a certain amount of weight or worrying about how you look. It can be tempting to judge your progress on the scale. There are better options.

Instead, pay attention to how your body strengthens during exercise and how your energy level increases. Another measure is to determine how you feel in your clothes and how they fit you.

Take your time for Bond

Most importantly, it's time to connect with your new baby and not worry about anything else. You will not get those precious moments back. So make the most of your time with loved ones, take them one day at a time when you do sports again, and be patient with yourself.

Give yourself time to heal and time to recover.

28 Apr
Blog

10 Tips to Restarting Fitness After Childbirth

No two women are the same, from their bodies to their deliveries to their recovery and then the healing process. And although each person can be different, the main rules remain the same if the woman feels ready to start exercising again after birth.

The important thing is to wait for your body to heal. Your body must be able to cope with the physical demands of the training. Until you have been clarified by a doctor, which can be between six weeks and six months depending on your contractions, you have to be careful.

Even if your body is ready and you have been cleared, there are a few more things to consider because If you are physically released for training, it does not mean that you can go straight back to your old routine.

And that definitely doesn't mean that everything is perfect inside. There is still a risk of bleeding, tearing, or your body's inability to meet the requirements of the exercise. However, you will be able to do something and then gradually increase your activity as you become stronger and more comfortable.

This gradual development could consist of walking your baby in the stroller and doing a few laps every day, or using the stationary bike in the gym with a light resistance routine. Once you're cleared up, there are a few things you should do to make sure the transition back to training is as smooth as possible. Remember to prepare mentally. This may take some time.

Get the all-clear

I recently spoke to a midwife who told me that some local authorities in the UK are no longer doing the six-week follow-up. This may be the case, but it does not mean that you do not have to go to your provider, especially if it is your first baby and everything is new to you.

Once you are approved for training, you can gradually increase your activity. Please note that this does not mean that you can go straight to the spin course and give your all, but gradually move more and participate in light activities. You might be cleared up after six weeks or if you had a caesarean section or 10-12 weeks for a nonsurgical delivery, either way, It is important that your doctor approves you first.

Listen to your body

Body weight exercises are a great way to get back to things once you are physically active again. Squats, sitting on the wall, pelvic floor exercises and deep abdominal breathing are good starting points.

You may find that many of the things you could do before now go a little beyond you, and that's fine. Your nuclear power may have completely disappeared, and that's okay. It won't be like this forever because you will start to rebuild your body and become stronger.

However, if you pounce on it and try to go straight back to your previous level, there's a good chance you're doing more damage to your body and going back further – or even doing long-term damage. Listen to your body if you think you can try something more challenging, give it a try, but take it easy and stop when it doesn't feel right.

Avoid anything that is tiring

Are you thinking of going into a HIIT class or following an extreme course? Think again

Aside from the fact that your body is still recovering from an enormous amount of stress, you have probably not been physically active for some time.

Not to mention that you still have the relaxin hormone in your body that makes your joints more supple and increases the risk of joint injuries, especially if you walk back and forth or try to perform a hard movement at speed. Instead, opt for options with less impact and less risk and focus on options where you have full control.

If cardio is your thing, the stationary bike is a great way to do sports again and build your aerobic fitness. If you prefer weights, it's also great to lift a few weeks more easily than normal (and avoid building pressure in your belly) and a fantastic way to get your body used to lifting again.

Ignore the scales

This is important because it is so tempting to think about the scale, but there are other things that affect the number that stares at you.

For example, breastfeeding, how much you feed, how much sleep you get, and whether you can eat whole meals affects your overall weight. This does not apply to all other factors such as stress, hormones and energy levels.

You have enough reason to worry about your new bundle of joy without adding pressure, losing a certain amount of weight or worrying about how you look. It can be tempting to judge your progress on the scale. There are better options.

Instead, pay attention to how your body strengthens during exercise and how your energy level increases. Another measure is to determine how you feel in your clothes and how they fit you.

Take your time for Bond

Most importantly, it's time to connect with your new baby and not worry about anything else. You will not get those precious moments back. So make the most of your time with loved ones, take them one day at a time when you do sports again, and be patient with yourself.

Give yourself time to heal and time to recover.

22 Apr
Blog

Fitbit Charge 4 Review: The Fitness Tracker To Buy

Fitbit Charge 4 review 1

"The Fitbit Charge 4 is a great fitness tracker at an affordable price."

  • Excellent fitness tracking

  • Some intelligent functions

  • Good battery life

  • GPS installed

  • Solid value

  • Limited music support

  • Slightly outdated design

  • Ad could be better

It is important to me to keep track of my health. I use MyFitnessPal to track what I eat, Sleeptracker to monitor my sleep, and Apple Watch to track my fitness and activity. All of this information is linked in the Apple Health app. The Apple Watch even made me aware that I might have atrial fibrillation – a diagnosis that was later confirmed by cardiologists. In a world with all of these high-tech, artificially intelligent tracking systems, the humble Fitbit can feel a little old-fashioned.

While the Fitbit Charge 4 can't keep up with the Apple Watch in many areas, it's pretty much the best fitness tracker you can buy for the price. This is especially true since the device now finally offers integrated GPS and new heart monitoring functions.

Let’s take a closer look.

design

The Fitbit Charge 4 looks almost identical to the Fitbit Charge 3 – and although the Charge 3 offered an updated design, it still feels a bit dated at this point. That doesn't mean it's ugly. The device is small enough to look good on wrists of all sizes, and easily adaptable thanks to the wide range of straps.

There is a 1-inch monochrome OLED display with a resolution of 160 x 100 pixels on the front of the device. The display is pretty boring and sometimes frustrating to use. It is not always on and often does not wake up when you raise your wrist. In addition, it is not very bright and can sometimes be difficult to read in sunlight. An updated display would have been desirable here.

On the Charge 4 side there is a haptic button that activates the display and serves, among other things, as a home button in the device software. It works well, although sometimes you have to push harder to make it work. However, you will get used to it. The charging pins and a heart rate monitor are located on the underside of the device.

As you would expect from a fitness tracker in 2020, the device is waterproof up to 50 meters and therefore supports swimming tracking. I was unable to get to a pool due to the ongoing ban to test this.

In general, the overall design of the Fitbit Charge 4 could be described as "good". It does the job. It is not noticeable and the display is somewhat lackluster. After all, this is not a smartwatch, but a fitness tracker. And it looks like this.

Track fitness

Before you actually track your fitness, you should dive into the app and find out which activities you think will be used the most since the device contains only six shortcuts each. I actually thought the Charge 4 couldn't track tennis, but it can track a variety of activities – you just have to indicate which ones are most important to you. By default, the shortcuts include running, cycling, swimming, treadmill, outdoor training, and walking.

It's a little annoying that only six links can be included. I wouldn't call myself the most active person out there, but I'm still chasing walks, runs, weight training, and occasional tennis and swimming lessons. It's easy to imagine that someone has to do more than six types of activities on a regular basis.

New for the Charge 4 is the built-in GPS, a very welcome addition. With the GPS, you can finally leave your smartphone at home if you want to physically follow your run. I found the GPS accuracy to be pretty accurate – and even slightly more accurate than the Apple Watch.

The fact that the device has an integrated GPS surpasses most other trackers, especially in this price range. Most other GPS-enabled devices are fully functional smartwatches, with the exception of Garmin Vivosport, which deals with other features like swimming tracking and some other fitness metrics.

The workouts that use GPS track things like pace, speed, distance, time, and heart rate. Other workouts record time, calories burned, and heart rate. It's a good range of metrics, and these things can all be seen directly from the Fitbit app.

The Charge 4 can automatically track some workouts like running, walking, cycling, elliptical training and more. This has been useful more than once. During this period of social distancing, I try to take at least a few walks a day – and I may not remember starting a workout to follow them because I do not always see them as "workouts". The Fitbit Charge 4 covered me because I was pleasantly surprised to see all of my walks in the app.

You can also track your sleep with the Fitbit Charge 4. While wearing a device in bed takes a bit of getting used to, a lot of data is collected – and when you get Fitbit Premium, you'll see how Fitbit breaks down your score. It's hard to determine how accurate sleep tracking is without a dedicated sleep lab, but the results seem to match my attitudes toward my sleep and the rating I get from Sleeptracker.

Although I haven't tested it for obvious reasons, the Charge 4 offers menstrual cycle tracking. With the app you can log symptoms and moods and compare them with other users and previous months. The Charge 4 also helps with mental health – thanks to the integrated Relax app, which allows you to do breathing exercises.

Not quite a smart watch

Now let's get this out of the way. The Fitbit Charge 4 is not a smartwatch. If you want a smartwatch, you should look elsewhere.

That doesn't mean the Fitbit Charge 4 doesn't have intelligent features. On the contrary, it can do a number of things you would expect from a smartwatch. You can see many notifications on your wrist, including text messages, calls, and more. The device now supports Fitbit Pay, which makes mobile payment easier.

Another new feature is the ability to control music playback on your phone using Charge 4. Unfortunately, the feature is limited to Spotify and you cannot control the music during exercise. This makes the tracker function pretty useless for fitness purposes. You also cannot save music to your device. If you want to use GPS support to leave your phone at home but still want to listen to music, you're out of luck.

This essentially completes the Smartwatch-like list of functions in Charge 4. It does not have to be included in an app store. It cannot record audio. No calls are answered. GPS navigation cannot be provided. The local weather is not shown. And so on. The lack of this feature is not a real flaw on the Charge 4, as its focus on fitness undoubtedly adds to the tracker's reasonable price.

If you're looking for a real smartwatch, you should consider other options. If you're an Apple user, you can only pay a little extra for an Apple Watch Series 3. The Apple Watch is not quite as detailed in fitness tracking, but it is very powerful and offers all the other functions you would expect from a smartwatch.

The Fitbit app

Merging all the data the tracker collects is the app – and it's a home run. Fitbit has been working on his app for years and it is incredibly detailed. The app's dashboard shows things like the number of steps you've taken, the number of floors you've climbed, your heart rate, and more. Tap these metrics to see more detailed information.

During a run, you can see on a map where you ran, along with the “heart zones” reached on that map and your pace. Scroll down and you'll get an overview of your height, a breakdown of your heart zones, heart rate information, calories burned and much more.

The app is great for tracking and rewarding goals. You can find all types of goals on offer, including weekly and daily goals. Active Zone Minutes takes recommendations from the World Health Organization and the American Heart Association and converts these recommendations into minutes of training. It can be a little confusing, but the essence is that you give more credit to your goals for more intense training, which encourages users to push themselves.

You have to look in the settings to find some of the features offered. However, once you get used to the design of the app, it's easy to find out. For example, you can't just go to the Settings menu to tweak your device's settings, you have to tap your device first and then go to its own Settings menu. It makes sense if you think about it, but it can still be a little confusing.

Overall, the Fitbit app is fantastic. It is well designed and makes it easy to sort the huge amount of data that the Fitbit Charge 4 collects.

Battery life

The Fitbit Charge 4's battery life is up to an impressive week of use – but this largely depends on how often you use GPS. According to Fitbit, you only get five hours of operation when GPS is activated. In practice, the battery will be empty for a few days when you use the device to track workouts.

That's not bad. With “real” smartwatches, you can only work for a day or two.

Although battery life is good, the fact that you may be using this device to track your sleep means that you need to actively think about when to charge your charge. For some, it's in the shower or when you're sitting at your desk.

Our opinion

The Fitbit Charge 4 is the best fitness tracker on the market. Thanks to the built-in GPS, it's significantly better than the Charge 3, and the Fitbit app allows those who want to dive into their fitness metrics to do so.

However, the age of fitness trackers is coming to an end. If you're an Apple user, you can purchase a new Apple Watch Series 3 for just $ 50 more. If you can afford it, an Apple Watch Series 4 or 5 is even better. On the Android side there are watches like the Samsung Galaxy Watch Active 2.

On the fitness tracker side, the only competition comes from devices like the Samsung Galaxy Fit, the Huawei Band 4 Pro, and some Garmin devices – but in any case, you sacrifice either GPS or decent software. The Fitbit Charge 4 is the complete package.

Is there a better alternative?

If you're looking for a traditional fitness tracker, the Fitbit Charge 4 is the way to go, and competition is very little in the way. If you're looking for a versatile device that can do more than just fitness tracking, consider something like the Apple Watch.

Do you want more options? Check out the best fitness trackers for 2020.

How long it will take?

The Fitbit Charge 4 should last at least a few years under normal use. The body is designed to withstand a few bumps and has a water resistance of up to 50 meters.

Should you buy it

Yes. The Fitbit Charge 4 is a great fitness tracker, and the Fitbit app is an almost perfect companion.

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