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19 Nov

When It Comes to Exercise, Different People Get Different Results

November 19, 2021
Posted by Samson

Are you getting any results with your exercise program? Here's What To Do That Is Science Backed.

There is no one-size-fits-all training approach. Two people doing the same workout can produce very different results. A person can work hard in the gym for months without much progress while their training partner gets stronger with each session.

Are you getting any results with your exercise program? Here's What To Do That Is Science Backed.

In exercise research1, there is a term used to describe someone who does not get the expected results from a certain type of exercise: non-responders. In study after study, some participants improve greatly and others do not improve at all, even when using the same program

It can be frustrating for those who try hard and don't get the results they want, but we can learn from research in this area to ensure everyone gets the benefits of exercising.

Here is an example of how much variation there is between individuals in response to a particular exercise program.

One hundred and twenty-one adults took part in a 24-week hiking program and exercised five times a week. Before the start of the study2, they were randomly divided into three groups:

A low-intensity, low-intensity group that walked an average of 31 minutes per session at an intensity that would be considered moderate according to training guidelines. I call this the low group.
A high-intensity, low-intensity group that ran at the same intensity in each session but about twice as long (58 minutes average) as the first group. I call this the middle group.
A high intensity group that walked at high intensity for approximately 40 minutes each session. I call this the high group.

Cardio fitness was measured several times during the study. After six months, each group has developed as follows:

In the lower group, 62% of the participants improved their fitness.
In the middle group, 82% improved their fitness.
In the high group, 100% of the participants improved their fitness.

On closer inspection, there is a wide range of fitness changes within the groups as well.

These graphs show how each person's fitness changed after completing the program. Each bar represents a person's answer. You can see that some people have improved a lot, others have improved a little, and some have lost weight.

In the low group, responses ranged from an 8% decrease in fitness to a 30% improvement.
The middle group ranged from a 10% loss of fitness to a 43% improvement.
In the high group, the least responsive participant improved by only 7%, while the most responsive participant improved a whopping 118%.

Remember that within each group, these people did the same exercise program, but their results were very different.

This study3 focused on cardiovascular fitness cardiovascular exercise, but it does so in other types of exercise studies, including interval training and strength training.

For example, in a strength training study4, the same 12 week program resulted in changes in strength ranging from no improvement in one person to a 250% increase in another. There were also significant differences in muscle growth between individuals, with one person decreasing their muscle size by 2% while the most responsive person increasing their muscle size by 59%.

This effect5 has also been observed in nutritional science, with people following the same diet losing weight to very different degrees, and sometimes even gaining weight.

The reasons for these differences are not obvious. Of course, factors such as sleep, stress, diet, and occasional physical activity can all affect how someone responds to an exercise program.

Researchers try to take these things out of the equation by asking participants to follow a standardized diet or wear activity trackers when they are not in the lab, but there is no way to fully control them.

Genetic factors certainly play a role, too, with research6 showing that around 50% of response to cardiovascular exercise is due to genetic differences.

What can we learn from this?

If you're one of the lucky ones who responds well to a particular exercise program, that's great! If not, don't worry. While these results may seem daunting at first, there is good news. If we dig further into the research, it seems that there are no real non-responders to train on. Everyone is getting better somehow.

If you're not getting the results you want from your exercise program, here are some things to keep in mind.

When it comes to training, consistency is key

Probably the most effective program for you is the one that you do on a regular basis.

In the walking study, the researchers reported the fitness improvements only in those who attended at least 90% of the workouts in the six months.

Not everyone who completed the study managed to get 90% of the sessions. As the researchers went back and included those who attended at least 70% of the sessions, the percentage of people who improved their fitness dropped by about 4% in the low and middle groups and by about 12% in the high groups.

I would say 70% is still pretty much constant. This means that these people did an average of 3.5 workouts per week, every week, for six months. Most of them improved their fitness. However, more consistency is better. People who attended 4.5 sessions per week (90% of total sessions) improved even better.

Consistency is probably the most critical factor in getting the benefits of training. Do something, anything every week. When struggling with consistency, focus on setting yourself small, achievable goals and developing sustainable exercise habits before going into the details of the program you are doing.

Have the other parts of a healthy lifestyle in place

Get enough sleep, drink enough water, eat plenty of nutritious foods, get exercise as often as possible throughout the day, and manage your stress levels.

If you don't have these things well under control, you won't know if it's the exercise program you're not responding to or if something else in your lifestyle is holding you back.

If one method doesn't work, try another

Perhaps you have healthy lifestyle habits and have exercised consistently for several months with lackluster results. What should i do?

Try to increase the intensity or duration of each session. If we look again at the walking study, some participants did not improve their fitness after six months of constant, moderately intense exercise.

Nonetheless, everyone who trained at a higher intensity improved. Even at moderate intensity, people who increased their volume (who doubled the time spent in each session) were more likely to see improvements.

You could also do more sessions over the week. In another study7, the researchers found that not everyone improved their fitness if they cycled for 60 minutes once or twice a week for six weeks.

In that study, there were also people doing the same cycling workouts 4-5 times a week and all of these people responded. After that, people who had not improved their fitness repeated the program. This time they added two more sessions a week and everyone improved.

You could try a different type of exercise. In one study, participants completed a three-week endurance cycling program and a three-week interval training program in random order

They found that some people did not improve their fitness with one program, but did improve when they did the other program.

When it comes to weight training, a number of set and rep protocols9 appear to be effective for different people. For example, if your goal is to gain muscle mass and the traditional four sets of 8-12 reps haven't worked for you, your body may be more responsive to heavier weights and fewer reps, or lighter weights and more reps.

Treat your training as a science experiment

Exercise offers a number of different and important benefits. It can improve your body composition, reduce your risk for many diseases, improve your performance, brain function, and mood, and much more.

Even if you don't see the specific results you expect, You will improve your health and fitness in some ways through consistent exercise.

For example, the researchers had participants complete a year-long cardio program in which they exercised for 45 minutes three days a week. Four different types of cardio fitness were measured at the end of the program.

Here, too, there was enormous variability in the individual answers. And some of the participants did not improve on all four points. However, each person in the study showed an improvement in at least one aspect of their fitness

Perhaps you are focusing on the wrong level of results, or perhaps you are not tracking your progress closely enough to see what you are achieving. If you don't keep track of what you are doing and how you are moving forward, you have no idea whether or not your program is working for you.

Make a list of some of the benefits of exercise that are important to you and keep track of each one.

If you are interested in improving your health, you can keep an eye on your resting heart rate, blood pressure, or blood sugar.
For body composition, you can track your body fat percentage or your measurements.
If fitness and performance are important to you, track your time for a distance, the weight you lift for each exercise, or the number of pushups or pullups you can do.
For the more subtle (but equally important) benefits of exercise like mood, stress relief, focus, frequency of pain, or energy levels, use a simple 1-10 scale to measure how you are feeling each day.

Record this information in a notebook or use a spreadsheet or your phone. Follow a particular program for a few weeks or months, assessing how you are responding, and making changes if necessary.

You will likely be pleasantly surprised by the many ways you can improve your body and life with exercise.

Your blood pressure may not have gone down, but your mood may have improved and your 5 km time may have improved. You may not have lost weight, but you gained strength, gained energy, and began to sleep better.

These improvements can motivate you to keep going, and if you do, you will likely find a training method that works best for you.

Do not compare yourself to others

It should be clear by now that just because your friend has had great results on a particular program, won't mean you will. Focus on your progress, not on that of others.

The bottom line

If you don't see the results you want, keep trying. If you still don't see results, try something else. Finally, remember that the science is clear. Everyone reacts.

If you stick to it consistently, you will gain meaningful benefits.

References:

1. Pickering, Craig, and John Kiely. "Are there non-responders to sport – and if so, what should we do about it?" Sports medicine 49, No. 1 (2019) :: 1-7.

2. Ross, Robert, Louise de Lannoy, and Paula J. Stotz. "Separate effects of intensity and training volume on the individual cardiorespiratory fitness response." Mayo Clinic, Proceedings 90, No. 11, (2015): 1506-1514.

3. Gurd, Brendon J., Matthew D. Giles, Jacob T. Bonafiglia, James P. Raleigh, John C. Boyd, Jasmin K. Ma, Jason GE Zelt, and Trisha D. Scribbans. "Incidence of Non-Responses and Individual Response Patterns After Sprint Interval Training." Applied Physiology, Nutrition and Metabolism 41, No. 3 (2016): 229-234.

4. Hubal, Monica J., Heather Gordish-Dressman, Paul D. Thompson, Thomas B. Price, Eric P. Hoffman, Theodore J. Angelopoulos, Paul M. Gordon et al. "Variability in muscle size and strength gain after one-sided resistance training." Medicine & Science in Sport & Exercise 37, No. 6 (2005): 964-972.

5. Gardner, Christopher D., John F. Trepanowski, Liana C. Del Gobbo, Michelle E. Hauser, Joseph Rigdon, John PA Ioannidis, Manisha Desai, and Abby C. King. "Effect of a Low-Fat vs. Low-Carbohydrate Diet on 12 Month Weight Loss in Obese Adults and Association with Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial." Jama, 319, no. 7 (2018): 667-679.

6. Ross, Robert, Bret H. Goodpaster, Lauren G. Koch, Mark A. Sarzynski, Wendy M. Kohrt, Neil M. Johannsen, James S. Skinner et al. "Precision Exercise Medicine: Understanding the Variability of Exercise Response." British Journal of Sports Medicine 53, No. 18 (2019): 1141-1153.

7. Montero, David and Carsten Lundby. "The myth of non-response to training is refuted: 'Non-responders' react to a higher training dose." The Journal of Physiology 595, No. 11 (2017): 3377-3387.

8. Bonafiglia, Jacob T., Mario P. Rotundo, Jonathan P. Whittall, Trisha D. Scribbans, Ryan B. Graham, and Brendon J. Gurd. "Inter-Individual Variability in Adaptive Responses to Endurance and Sprint Interval Training: A Randomized Crossover Study." PloS one 11, no. 12, (2016).

9. Beaven, C. Martyn, Christian J. Cook, and Nicholas D. Gill. "Significant strength gains in rugby players following specific resistance exercise protocols based on individual testosterone responses in saliva." The Journal of Strength & Conditioning Research 22, No. 2 (2008): 419-425.

10. Scharhag-Rosenberger, Friederike, Susanne Walitzek, Wilfried Kindermann and Tim Meyer. "Differences in Adaptation to 1 Year of Aerobic Endurance Training: Individual Patterns of Non-Response." Scandinavian Journal of Medicine & Science in Sports 22, No. 1 (2012): 113-118.

07 May

Blog

How to Redline for Results

May 7, 2021
Posted by Samson

If you're unsure of the role conditioning plays in achieving your goals, or unsure how to program it effectively, this is a must do.

Mike Tromello is back on the show, and in this short, sharp, content-rich episode, he explains:

What's your redline?::

07 May

Blog

How to Redline for Results

May 7, 2021
Posted by Samson

If you're unsure of the role conditioning plays in achieving your goals, or unsure how to program it effectively, this is a must do.

Mike Tromello is back on the show, and in this short, sharp, content-rich episode, he explains:

What's your redline?::

15 Apr

Blog

DJI Air 2S Review: Superb Results Without the Work

April 15, 2021
Posted by Samson

DJI Air 2S in front

"When quality and performance are paramount, there is nothing like the DJI Air 2S."

Takes sharp pictures
Strong details from the 5.4K video
Pro level clips with mastershots
Fun and Safe to Fly

The camera can sometimes search for focus

One leisurely activity that kept me sane during last year's lockdown was flying the DJI Mavic Air 2. It had everything you'd expect from a drone, whether you were a first-time flyer or a seasoned pilot. Now, however, it looks like DJI is removing a page from Apple's playbook by releasing an updated version of its drone a year after it was released.

I had very few concerns about the Mavic Air 2 when I tried it out last year. He was near perfect in every way. Step into the DJI Air 2S, a slightly upgraded version that stands out most of all for the upgraded camera sensor it brings with it for the ride, which clearly brings it closer to Mavic Pro territory – the company's premier consumer drones. How much better is it getting? Read on to find out.

Bigger 1-inch sensor is no joke

In the camera world, one way to improve performance is to introduce a larger sensor. That's exactly what DJI brings to the Air 2S, and it's without question the drone's most notable new quality. The new 20-megapixel 1-inch sensor with 2.4 μm pixels is no joke and improves the half-inch sensor of its predecessor. With the larger sensor on board, more light can be drawn in to reveal more details – especially in the shadows, where noise is traditionally most evident.

John Velasco / Digital Trends

Photos from the camera are crisp and sharp, which is what you'd expect from a larger sensor. Taking pictures around sunset time has proven difficult at times as small sensors (like the one in the DJI Mini 2) aren't designed for low light, but that's not a problem here. In fact, I've used my photo editing software to enhance the shadows on some of my sunset shots – and I'm happy to announce that there is no significant evidence of noise.

Of course, the best results are achieved when it is sunny. However, what makes the DJI Air 2S helpful is that it can definitely capture stunning photos without having to edit them later. There is still a "SMART" photo mode, which essentially functions as the drone's HDR mode. It takes a picture and automatically adjusts the shadows and highlights to bring out the best details, so you get a high quality shot the first time.

The quality meets your expectations: it is excellent.

There are some new additions to the video page that are pushing the threshold in a direction that will add even more usefulness to the creators in the post. In addition to your traditional 4K recording at 60 frames per second (fps), the DJI Air 2S up the ante by offering 5.4K recording at up to 30 fps. Of course, this offers a few useful tricks – like the ability to use the digital zoom 6x when recording in 1080p or to trim the post-pans for pans and zooms.

dji air 2s evaluation image example 1 of 4 John Velasco / Digital Trends

dji air 2s review image sample 2 of 4 John Velasco / Digital Trends

dji air 2s evaluation image example 3 of 4 John Velasco / Digital Trends

dji air 2s evaluation picture example 4 of John Velasco / Digital Trends

The quality meets your expectations: it is excellent. There is a lot of detail, colors have a subtle tone of saturation, and there is reasonable dynamic range to bring out details in highlights and shadows that are otherwise lost. However, I've found that the camera tends to seek out focus at times. Therefore, it may sometimes be necessary to switch to manual mode. What was missing from my test was an option for HDR video mode, which I happily used with the Mavic Air 2. I'm assuming this is a future update, but what that would mean is a properly exposed video that looks great at first.

Moving to a larger sensor is exactly what this iterative update needs to stand out in the DJI lineup. The problem presented here, however, is that the Air 2S is diminishing the Mavic Pro line's reputation as a professional drone.

Fly even safer

Whether you are just starting out or a seasoned professional with numerous flying lessons, the DJI Air 2S is even safer to fly than its predecessor. The most notable feature here is the addition of upward-facing sensors on the drone itself, complementing the other three (forward, backward, and downward) that are in place to make the flight safer overall. The new upward-facing sensors are useful when using the drone's improved APAS 4.0 technology to avoid obstacles in its flight path. This can best be seen when using the new ActiveTrack 4.0 tracking function, which allows the drone to intelligently track a subject / object while avoiding obstacles.

John Velasco / Digital Trends

Thanks to these new safety features, you get great footage, especially because you can control the Air 2S to follow a subject without worrying about it hitting anything. Now I've tried this with someone walking very quietly through a field, safely navigating around poles and signs.

In my years as a drone pilot, I've never really encountered a close call. First off, the DJI Air 2S is greeted with the same OcuSync 3.0 technology introduced with the recent DJI FPV drone. That said, the drone's video feed feed now extends 12 km – an increase over the Mavic Air 2's range of 10 km. In one case, however, the transmission was briefly interrupted, so I just had to restart the app. However, after a firmware update, the video feed was no longer interrupted.

A beginner can look like a pro with the Air 2S.

During another test flight, one of my worst fears about flying a drone came up. Somehow the connection between the remote control and the drone was broken and the drone hovered high in the air for about a minute. In my panic, I tried restarting the app hoping it would connect, but it didn't. Fortunately, the Air 2S's safety protocol was introduced, with the drone automatically flying near the maximum altitude of 400 feet and then returning home on its own. Eventually it landed all by itself and locked, averting the crisis. This experience is exactly the proof why it is one of the safest drones to fly.

Pro creation without being a professional

Through years of flying, I have had the experience of taking breathtaking photos and videos, all of which were achieved with manual operation. What is special about the DJI Air 2S, however, is that, similar to the other drones in its portfolio, you don't have to be a professional to get high quality footage. Thanks to the various Quickshot modes, all you have to do is select your subject in the frame and the drone will do the rest. All previous Quickshot modes are available again, e.g. B. Circle, Dronie and Asteroid, with which the Air 2S flies away from a subject and then captures a tiny planet.

John Velasco / Digital Trends

The latest addition is MasterShots, a new mode that uses some of DJI's popular Quickshot modes and automatically creates professionally composed clips – all with no physical interaction controlling the drone. Once you have selected your subject / location, the DJI Air 2S automatically sets predefined flight paths to record all the clips you need. The end result is a short clip that looks like a professional who piloted and edited the video. This new automation shows exactly why the Air 2S can make a beginner look like a pro.

Minimal compromise

Unsurprisingly, DJI recycled the design of its popular drone, so there aren't any major differences between the Air 2S and the Mavic Air 2. It still folds up to make travel easier, but what's even better is the fact that it uses the same batteries as the Mavic Air 2. For anyone upgrading, it's nice to know they're getting their old ones Batteries can continue to use.

John Velasco / Digital Trends

Speaking of batteries: The total flight time with the DJI Air 2S has been reduced to 31 minutes – compared to 34 minutes with the Mavic Air 2. To be honest, this is not a problem, but the compromise was made to take into account the larger camera sensor and the slightly heavier weight of the Drone weighing 595 grams. In sport mode, it can still reach a top speed of around 42.5 miles per hour (mph).

Our opinion

Who knows if this will be the trend for DJI, but the Air 2S has all the improvements to make it a meaningful upgrade over the Mavic Air 2. Prices for the Air 2S start at $ 999, but I recommend paying the extra cash to get the $ 1,299 Fly More Combo version that comes with ND filters, a carry case, two extra batteries, and supplied with a multi charger.

The DJI Air 2S is still proving to be the best all-round drone. From its crisp video performance to all of its security features, it's the drone to beat. Beginners will enjoy how easy it is to produce high quality footage with minimal interaction, while seasoned professionals will enjoy the improved performance of its larger sensor.

Should you upgrade?

This is difficult to answer. DJI will continue to sell this Mavic Air 2 so besides the Air 2S, the difference between the two is only $ 100. There are certainly good reasons the Air 2S is the superior drone, but it's still difficult to justify another purchase for existing Mavic Air 2 owners. If image quality is paramount, the upgrade is clearly worth it. If you don't mind editing footage, you can still get stunning photos and videos with the Mavic Air 2.

On the other hand, if you think about a DJI Mini For example, there is no comparison as the extra money you would spend buying the DJI Air 2S is justified by the difference between day and night in terms of performance, quality and safety.

How long it will take?

The DJI Air 2S is solidly built all around and has a one-year limited warranty that covers defects. Additionally, you can purchase DJI Care Refresh's extended warranty for the Air 2S, which covers it for accidental damage. Taking into account the cost of the drone, it's worth purchasing it.

Is there a better alternative?

Usually the next logical alternative is something in the DJI Mavic Pro series – like the Mavic 2 Pro. That's not the case, as the DJI Air 2S's new upgrades place it in exactly the same category as the flagship in the company's portfolio.

Should you buy it?

Yes, you won't find a better drone for the money. All upgrades make it a standout model in the world of drones by balancing performance, safety features, ease of use and price.

Editor's recommendations

02 Dec

Blog

How to perform a Curtsy Lunge exercise to grab quick results?

December 2, 2020
Posted by Samson

Hip problems affect most of us these days. This is more common in people living their middle adulthood. No matter what remedy you try, nothing seems to work the way it should. During such a time Knicks lunge can work like magic in treating and stabilizing your hip problems. This is a versatile workout that activates the glutes while sculpting your butt. If you practice this lunge every day, it is sure to bring many benefits to your body. Let us explain to you how to do this lunge exercise on a daily basis for instant results.

What is Curtsy Longe?

Curtsy Longe is an exercise that promises to change the game for you if all else fails. For anyone looking to improve their glutes, shape their butts, and stabilize their hips, this lunge is perfect. With the Knicks lunge exerciseThere is no stone unturned in helping your body develop strength. The Knicks lunge exercise Also improves balance in the body by exercising the ankles, calves, quads, and core. Many people assume that doing a Knicks lunge is a daunting task, but it isn't true. If you follow the directions carefully, you will be ready to receive the difference in your body. Watch for mistakes during the exercise. Remember that even the smallest mistake can bring you terrible results.

Benefits of the Curtsy Lunge Exercise

There are numerous benefits to this exercise that promise to improve your body and stabilize muscles. Let's look at them.

1. Improves the gluteal muscles

Including multiple muscles in this workout does that Knicks lunge exercisesWe improve the gluteal muscles immediately. Although the gluteus maximus is the focus of this workout, the gluteus minimus and medius are also used somehow. Because of this purpose, the round appearance and the balanced piston appear.

2. Improves balance

When you do a curt lunge, your body balance automatically improves as the quads, core, ankles, and calves are trained together. You can also see better muscle activation and proper connection of mind and body in no time. So there is a maximum improvement here.

3. Improves the strength of the legs and gluteal muscles Due to the activated power of the legs and glutes, the Knicks lunge exercise seems to benefit them most. As a result, improved leg and gluteus muscle strength will soon develop once you start exercising every day. It also helps your body practice like magic when you are in a sport.

How do I do a Knicks Lunge?

It's not that difficult to do a Knicks lunge. Once you get it, this exercise is as easy as pie. If you've been waiting to know how to do a curtsy lungeLet's get into that right away.

1. Stand with your feet hip-width apart. Let your arms fall on your sides.

2. Try drawing a semicircle with your right foot and moving clockwise until it crosses behind your left foot. Make sure your right toe is tucked away. Fold your hands together in your heart too.

3. Jump down as low as you can and float your knees a few inches off the floor.

4. Now gradually return to your original dropout position.

5. Now repeat the exercise on the other side. If you were wondering how to do a curtsy lungeQuickly refer to these steps.

What are the Knick's lunge muscles worked?

As you do the Knicks lunge, the most important question to ask yourself is which one Knicks lunge muscles that worked? If you don't know about them, here's how to find out.

1. Gluteus muscles – The gluteus muscles are made up of three different parts called the gluteus maximus, gluteus medius, and gluteus minimus. The glutes activate all of these muscles in turn to help the body perform better.

2. Soleus / Gastrocnemius – These muscles are located on the back of the leg. These muscles act as stabilizers in your body when you are doing this exercise. So that's it Knick's lunge muscles worked.

3. Quadriceps – The four muscles that stand in the middle of your thigh are quads. These muscles are activated when you perform movements, especially when you stand and squat. These muscles are also used when we want to straighten our legs. So that's it Knick's lunge muscles worked.

Take that away

You had to do something like that Knicks Longe exercise and bring the best benefits to the table for you. Don't miss it. We promise; They work like magic in need.

Follow productive weight loss workout

23 Oct

Blog

Amazon Echo (4th Gen) Review: New Look, Outstanding Results

October 23, 2020
Posted by Samson

Amazon Echo 4th Generation Rating 9 out of 14

Amazon Echo (4th generation) review: New look, same excellent results

"A charming new design paired with Alexa's intelligence makes the Echo (4th generation) an outstanding competitor."

Charming new spherical design
Blinding LED light ring
Serves as an Amazon Sidewalk Bridge
Great sounding tone

Bass trunks at the highest volume

It's hard to imagine that the original Amazon Echo smart speaker was released in 2014 and has become one of the most popular smart speakers around. For many people, it was their introduction to the future of the home – where voice control for hiring a digital assistant to complete tasks was of paramount importance. Now we have the newest member in the established line with the fourth generation Amazon Echo.

While I was relying on a variant of last year's third generation model, Amazon (like many others) surprised me with the introduction of a suitable successor. What is interesting, however, is the radical change in design, which deviates from the traditional cylindrical shape of the pre-speakers. With the new contest offerings already announced, namely Google Nest Audio and Apple HomePod mini, the Amazon Echo (4th generation) clearly has a battle ahead of it to become the standout winner this season.

Charming spherical design

When Amazon presented the Echo (4th generation) during its virtual press event in September 2020, I was skeptical of the new design. It was a radical change from what we've seen so far, so I wasn't particularly impressed. But as soon as I unpacked it, put it on my desk and turned it on, I was thrilled. Seriously beaten, mostly because I didn't expect it to look this good just sitting there.

When we think of speakers, a rectangular shape comes to mind. Therefore, it is a daring step by Amazon to change this (and break from tradition). The spherical shape is not over-inflated as I originally thought. On the contrary, it measures 5.7 inches at the base and 5.2 inches in height. With this two-tone look made from 100% post-consumer recycled fabric that covers most of the speaker, it's a comfortable and charming design that will accentuate any decor.

As usual, there are physical buttons on top of the speaker for volume control, action and microphone mute. Who knows if it's intentional, but the LED light ring around the base of the echo (4th generation) was a brilliant move. Not only does it glow in a pervasive color when I get Alexa, but it fades and pulses in different colors to emphasize Alexa's listening and reactions. The dynamic effect of the LED light ring is even more pronounced when it is placed on reflective surfaces.

A refreshing change that will last a long time.

Amazon put the design on the line and it pays off as a refreshing change that has long been in development. The only complaint I have is that I wish Amazon could just put in an LED display similar to the Echo Dot with a clock, just because it would be nice to be able to tell the time quickly at a glance – instead of asking Alexa .

Adaptive audio for every room

One of the main reasons people buy smart speakers is listening to music, whether leisurely or during a big party. The Amazon Echo (4th generation) does not disappoint in this area. In fact, the Echo line has been known to deliver solid audio by and large. Though, after the Echo Studio last year, Amazon clearly etched a distinctive line that is more of a mid-range offering in terms of audio performance. It's still incredibly capable of calming audiophiles, especially when it uses the same room-resizing technology as the Echo Studio by capturing the acoustics of the room to improve its performance.

Equipped with a 3-inch neodymium woofer and two 0.8-inch tweeters, the audio in the high range is clear and clear thanks to Dolby processing – with a rich bass that compliments it. You can adjust some settings through the Alexa app, e.g. B. Bass, mids, and treble, but I find that they can still sound tense at higher volumes. The lows seem to be affected the most, which puts a little strain on the bass.

The Echo (4th gen) seems just a tiny bit behind the overall performance of the Nest Audio on its own, but it's worth noting that you can pair it with other Echo devices (including smart displays) to enjoy music playback for sync the entire house.

Same old Alexa smart

The Echo wouldn't be what it is today without Alexa, the intelligent assistant that powers the company's many smart home devices. I'll be honest, I don't use Alexa as much as I should as my favorite smart assistant is the Google Assistant. That's because I rely so much on Google's services. That is the logical choice.

After getting to know Alexa again over the past few months with the Amazon Echo Show (2nd generation) and then with the Echo (4th generation), I have a new appreciation for how useful it is as an assistant. First and foremost, it can be seamlessly integrated into Amazon's numerous services. For example, I recently made a purchase on Amazon for these Listerine Pocketmist Sprays. On the day of delivery, I noticed that the LED ring of light on the echo was glowing amber. I didn't know what it meant, however, so I asked Alexa. She told me my order had just delivered before I had a chance to check the notification on my phone.

This is just one of the many examples that show how deeply Alexa is intertwined with Amazon's services. When it comes to controlling the smart home, it can do the same job as the Google Assistant. This, of course, is one of the biggest advantages Alexa has over Google Assistant – as there are far more Alexa-compatible devices than Google Assistant or Siri. While I believe that, in my experience, the Google Assistant is better at responding to questions and requests based on contextual cues, I can't tell you how amused I am to hear Samuel L. Jackson's voice echoing. He's by far the most amusing celebrity voice.

To be honest, Alexa's ability doesn't change with the Echo (4th generation). If you own an older Echo, you won't find anything new here in terms of their capabilities. Downloading more skills will of course expand their functionality, but it's no different from other Alexa-enabled smart speakers and displays.

Help move the sidewalk to more places

It might seem an afterthought to most people, but the Echo (4th generation) is notable for Amazon Sidewalk. This is an addition to the fact that it is also a smart home hub that supports Bluetooth LE and ZigBee. If you have door and window sensors that use these standards, you can set up some of them right from the echo and send commands to them.

The Echo (4th generation) still has a heavy blow to itself and offers wonderful all-round performance.

More importantly, however, it can be used as a sidewalk bridge that helps compatible devices connect. This new low-energy signal has a greater impact on the communication between devices as Amazon Sidewalk becomes more common. Given that bandwidth is a constant problem at home as more and more devices are connected to the Wi-Fi network, Amazon Sidewalk aims to alleviate this congestion and connectivity battle.

What does it all mean? Quite simply, it effectively provides more coverage for compatible devices. The upcoming tile tracker is a perfect example of the reach of Amazon Sidewalk. You can usually find one in close proximity via Bluetooth LE, which is usually no more than several hundred meters away. If you happen to leave it with a friend who happens to have an Echo (4th generation), the tile tracker can still be found when you travel home. This is because the Echo acts as a sidewalk bridge and compatible devices can communicate with it.

This is all new and interesting, but this addition will make Internet of Things devices much easier to communicate with. Even so, the Echo (4th generation) remains a fantastic home hub to control and access all existing smart home devices.

Our opinion

Amazon's gamble to create a new version with its latest Echo smart speaker pays off primarily because the refreshing design is charming, offers an extraordinary audio experience and all the smarts that accompany Alexa. Google's Nest Audio may have the edge when it comes to audio performance, but the Echo (4th generation) still takes a strong punch in its own right and offers great all-round performance. It's priced at $ 100, so it's an important consideration as your next smart speaker. This is especially true if you are heavily invested in the Amazon ecosystem.