Fitness & Exercise | Popular Science https://www.popsci.com/category/fitness-exercise/ Awe-inspiring science reporting, technology news, and DIY projects. Skunks to space robots, primates to climates. That's Popular Science, 145 years strong. Thu, 01 Jun 2023 19:55:33 +0000 en-US hourly 1 https://wordpress.org/?v=6.1.1 https://www.popsci.com/uploads/2021/04/28/cropped-PSC3.png?auto=webp&width=32&height=32 Fitness & Exercise | Popular Science https://www.popsci.com/category/fitness-exercise/ 32 32 A graduation gift guide for grads who love the outdoors: From practical tools to personalized accessories https://www.popsci.com/reviews/best-gift-guide-for-grads-outdoor-gifts/ Tue, 25 May 2021 15:59:00 +0000 https://www.popsci.com/?p=366540
A lineup of the best grad gifts for those who love the outdoors on a white background.
Amanda Reed

We’ve compiled a gift guide for grads who can’t wait to get off campus and lose themselves (figuratively) in the great outdoors.

The post A graduation gift guide for grads who love the outdoors: From practical tools to personalized accessories appeared first on Popular Science.

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A lineup of the best grad gifts for those who love the outdoors on a white background.
Amanda Reed

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Best for campers Graduation gift guide with the best camping hammock Wise Owl Outfitters Hammock
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A durable option that doesn’t hurt the bank.

Best for hikers Two pair of socks in a grey color with written letters under them. Smartwool Hiking Crew Socks
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These socks are made of Merino wool, which will keep your feet warm and dry.

Best solar generator Best Solar Generators Jackery Portable Power Station Explorer 300
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Power small appliances while camping.

It feels safe to assume that—after spending the better part of many years cooped up inside classrooms, libraries, cafeterias, and/or dorm rooms—any grad is ready for a change of scenery, especially grads who love the actual outdoors. Once all their schoolwork is done, grades have been entered, and degrees are in hand, these grads will surely feel it’s time some exploits braving the elements, and you can help by giving graduation gifts for outdoor lovers that travel well. Wherever their love for the outdoors takes them, we have you covered with the best graduation gift guide for well-accessorized adventurers.

Best for campers: Wise Owl Outfitters Hammock  

Wise Owl Outfitters

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If your favorite grad is equipped with just about everything they need to make it through a backcountry trip, get them camping gifts to introduce even more relaxation and fun to their next outdoor escape. A camping hammock is a perfect way to sit back, take a nap, read a book, or drink a calming beverage outdoors. This is the best hammock from Wise Owl and weighs under 2 pounds, including the hanging straps, so it’s perfect for campers who prioritize portability. When packed down, it’s about the size of a grapefruit, so your grad should be able to easily carry it with them or keep it stashed away in their car. Each hammock comes with tree straps and carabiners for easy setup, with no need for any additional equipment. It comes in over 10 colors so that you can choose their favorite. It’s 9 feet long and 4.5 feet wide, with a 400-pound weight limit, which should be suitable for just about any user. You can even grab a two-person hammock (weighing only 5 ounces more) if they tend to go camping with a partner or friend.

Best for grad parties in the backyard or backcountry: Ultimate Ears WONDERBOOM 3

Brandt Ranj

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No graduation gift guide would be complete without some great speakers. If your recent grad is always on the go—heading out for day hikes, camping trips, beach hangouts, long bike rides, and more—you can’t go wrong gifting them a portable Bluetooth speaker. No matter where they are or what they are doing, a smartphone and a compact speaker will provide the perfect soundtrack for any outdoor activity. The Ultimate Ears WONDERBOOM 3 is an excellent option, weighing under 1 pound and equipped with a flexible handle that can easily attach to a backpack, bike basket, or belt loop. It’s only 4 inches tall, but the small, compact design doesn’t mean you sacrifice anything when it comes to sound. The portable speaker can reach up to 87 decibels (equivalent to standing next to a loud blender or vacuum) and produces full 360-degree sound coverage. This powerful Bluetooth speaker can also withstand the elements and is one of our favorite waterproof speakers for a good reason; it has an IP67 rating, which means it can survive being dropped into a body of water up to a meter deep for half an hour, plus it’s dirt/dust-resistant. In addition, the battery lasts a full 13 hours, so your grad can jam outside all day long. And, if they want to be a party-goer and a party-thrower, you can up the energy with a portable party speaker.

Best for hikers: Smartwool Hiking Crew Socks  

Smartwool

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A hiker is only as good as their socks are strong, so give a grad who loves to ramble amongst the rocks a pair that will last. While socks may seem like a simple gift, a quality pair or two is one of those hiking gifts that can go a long way. You’ll be taking care of an essential need any avid hiker has and investing in their overall outdoor experiences. Take it from us: nothing ruins a hike faster than angry blisters and constant friction. Smartwool hiking socks come in various colors and sizes, both men’s and women’s. From a tried and true brand, these socks are designed for rugged day hikes and moderate backpacking. An elasticized arch brace provides extra support, medium cushioning absorbs impact, and a flat-toe seam keeps things comfortable. Made from Merino wool and nylon, these socks will keep their feet warm even during cold winter hikes. If your loved one likes to embark on a variety of adventures, you can check out Smartwool’s other socks specifically designed for activities like running, cycling, skiing, and more. There’s a reason we listed them as our favorite wool socks.

Best for interval training to interviews: Garmin epix Pro and Garmin fēnix 7 Pro

Garmin

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Whether your grad is thinking more about the backcountry or the boardroom, they could use a smartwatch that helps them get where they need to be when they need to be there. And when it comes to multi-band GPS smartwatches, Garmin makes the best adventure accessories out there. Endurance athletes to purposeful wanderers can benefit from the rugged, sensor-embedded case, metrics-rich displays, and accurate navigation resources found in Garmin’s newest Pro editions of the company’s multisport timepieces—available in multiple sizes and colors with different types of scratch-resistant/solar-charging glass.

Best for your grad’s new apartment: Fuzzy Ink Wilderness Print

Fuzzy Ink

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The perfect grad gifts for outdoor lovers aren’t always the ones they’ll bring on their adventures—they can be ones they’ll appreciate before and after an excursion. A woodsy print or poster is a great present for a graduate who needs a little help decorating their new apartment. At this point, they might have all the gear they need, but what they probably don’t have are elegant pieces that express their personality but also provide a sense of maturity for an adult abode. This print from Fuzzy Ink is an artistic way for your grad to stay inspired. It measures 18 inches by 24 inches and is printed on coated paper with a matte finish, so they won’t have any trouble finding a great spot to display it. This print quietly depicts the beauty and awe that many outdoor enthusiasts find so mesmerizing about being in nature. From the crackling campfire to the expansive display of fir trees, this piece will surely bring joy to a grad who longs to roam around the forest.

Best for outdoor athletes: CamelBak Octane Dart Hydration Pack

CamelBak

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Any outdoor lover knows how important it is to stay hydrated. Whether hiking, cycling, or running, drinking water is key to preventing heat stroke, dehydration, fatigue, and other issues. Of course, a water bottle is the first thing we think of when it comes to H2O on the go; however, bottles can be bulky and cumbersome. So, if you want to get your grad a great outdoor gift that prioritizes function and efficiency, we recommend a CamelBak Hydration Pack. This multisport hydration backpack can hold 50 ounces of water and easily straps to your back with a long drinking tube and trap management to make hydrating hands-free. All they need to do is bite down and suck to get as much water as necessary—no need to stop during a long run or bike ride to grab a water bottle. The 3D vent mesh provides lightweight comfort and airflow, while front harness pockets can hold snacks, sunscreen, and other essentials. Reflectivity strips are added for extra safety during early morning or nighttime exercise. Your grad will be able to get a run in anytime, anywhere, and stay hydrated all the while. If you’re looking for more options, consider our list of the best hydration packs.

Best personalized gift: Engraved Compass

Etsy

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A personalized gift is always a good idea, especially when you’re celebrating a significant achievement. Giving a gift designed specifically for them—something special that only they will have—will let your grad know how much you care for and support them. If you want to give a personalized gift suited for the outdoors, check out these engraved compasses. You can choose from existing mountainscapes or upload your own favorite photos and illustrations to be perfectly recreated on the compass’s cover. Practically any part of the compass can include etching, so you won’t have to choose between a picture or a message. You can even ask for your own handwriting to be impressed on the metal so your graduate can take a piece of you with them no matter where they travel.

A useful graduation gift for the outdoors: Victorinox Swiss Army One-Hand Trekker Knife

Victorinox

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Outdoor enthusiasts know that it’s essential to prioritize gear that is lightweight, portable, and multipurpose. You will rarely find a seasoned camper lugging around a toolbox, though the need for various utensils and instruments is frequent. From quick repairs to food preparation, a survival tool or multipurpose knife is a helpful gift for anyone who spends a lot of time outside (they can also be pretty practical for indoor use). A Swiss Army knife is practical, classic, and cool. A household name when it comes to compact knives, the Trekker lives up to the hype. Its attached tools include a wood saw, large blade, 3-millimeter and 5-millimeter screwdrivers, wire stripper, can opener, tweezers, toothpick, and more. It’s one of those camping gifts that offer pretty much everything you need to make it through the trek without any issues. A knife like this is a thoughtful graduation gift that they are guaranteed to use for years to come.

Best thoughtful: Paddywax Candles Parks Collection

Paddywax Candles

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A candle is a fantastic gift for any graduate, signifying new beginnings and ordaining their adult apartment, or childhood bedroom, with sophisticated, balanced scents to keep them calm as they figure out their next steps. We’re a fan of scented gifts in general. But if your recent grad pines for the outdoors but doesn’t have time to travel just yet, a candle that brings nature to them is even more highly recommended. Paddywax has created a National Park Service-inspired collection that features the complex aromas of our country’s natural wonders. “Yellowstone” has hints of sagebrush and fir, the “Great Smoky Mountains” features Maplewood and moss, “Acadia” has seagrass and driftwood, while the “Grand Canyon” smells like cactus flowers and fern. Each candle is 11 ounces and has a burn time between 50 and 60 hours. When they’ve used up every drop of wax the candle has to offer, grads can upcycle the jars and repurpose them as plant pots, beauty tool holders, catch-alls, and more. Best of all, Paddywax donates a minimum of $25,000 per year to the National Parks Foundation, so your gift will not only go to your graduate but support the beautiful natural landmarks they love so much.

Best for day trips: YETI Packable Lunch Bag

YETI

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There is only one thing better than a day outdoors, and that is a day outdoors with snacks. Whether they plan on packing a lunch for a mountaintop picnic or bringing a few celebratory drinks to a grad party on the beach, beverages, and munchies are a must-have for your graduate’s next outside hang. A cooler is the best way to keep their tasty treats fresh all day long, so they never have to worry about their food heating up in the sun while they hike or swim. This YETI lunch bag is the perfect gift for grads to take food outside or pack a tasty lunch for their new job. Available in two sizes, a standard box or larger bag, and a variety of colorways, this pack uses Coldcell Flex insulation” technology and a “thermosnap” closure to keep food at the correct temperature, hot or cold. The adjustable grid means you can set the size by simply closing the top hook into any one of the available hoops. That way, the lunch bag can easily fit under a desk or be stuffed with snacks and drinks using all of its available 15.75 inches. This bag will pair well with just about any outdoor excursion, so your grad will be able to pack all the necessities and then some.

Best wearable: Outdoor Life Tee

540Brands

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If you want to get sweet, versatile graduation gifts guaranteed to make them smile, go with cute graphic tees like this one from Outdoor Life. Available in both men’s and women’s sizes, the “Go Play Outside” slogan is a fun way for you to tell everyone you see where your priorities lie. Made from 100-percent cotton and available in five colorways, this T-shirt will complement any hunter, angler, hiker, camper, surfer, sailor—just about any outdoor enthusiast you could think of. The soft material makes these tees particularly great for lounging around a campfire, though we recommend sizing up for maximum coziness—your grad will thank you.

Best for dirty hiking clothes: STNKY Bag Pro Wash Bag

STNKY

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STNKY’s Bag Pro Wash Bag is the simple gift our adventurous grad didn’t know they needed. The zip-up laundry bag can hold all of their dirty clothes during multi-day camping and hiking trips to prevent unwanted odors and bacteria from getting onto their clean ones. When it’s time to wash their clothes, the STNKY bag can be unzipped and turned inside out, at which point the clothes will fall into the washing machine without being touched. The bag itself is also machine washable, which is a nice bonus. Anyone who struggles to stay organized and sanitary during their next outdoor trip will love this gift.

Best portable firepit: Colsen Tabletop Portable Fire Pit

Colsen

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Sometimes setting up a big outdoor fire pit isn’t feasible or reasonable, but that doesn’t mean giving up s’mores for the night. Colsen’s Tabletop Portable Fire Pit runs on the company’s odorless liquid fuel, can be set up and ignited within a few minutes, and produces flame up to one foot tall for roughly 45 minutes. This is the ideal gift for someone who’s into glamping or wants a fire pit they can use indoors and out at any point during the year. The fact that you don’t need firewood to ignite it is particularly important because rainy weather can make dry fuel hard to find. And if you happen to have a grad living somewhere with a sizeable backyard/patio, you can give them a tasteful taste of the campfire life at home with a Solo Stove Bonfire firepit.

Best firestarter: Pull Start Firestarter

Pull Start Fire

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On the other hand, if you’re shopping for someone who spends days upon days out in the woods, they’re going to need Pull Start Firestarter. The fire starter is literally ignited by pulling a string built into its small box. Smoke will begin to billow from the box, indicating that the fire starter will be fully ignited within three seconds. It lasts up to 30 minutes once fully ignited. Beyond the convenience of not having to strike a match, keeping a pack of these around can be helpful during an emergency. It’s very difficult to light wet wood with a match, but prolonged exposure to a fire starter can do the trick. Whether they’re trying to save time or their own life, your grad will appreciate having a three-pack of Pull Start Firestarter in their pack.

Best hard cooler: RTIC Ultra-Light 55 Quart Hard Cooler

RTIC

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No campsite or boat is complete without a cooler that can reliably keep foods and beverages cold for hours—or days—at a time. If you’re shopping for a grad who’s planning a big summer trip, there’s a good chance Ultra-Light 55 Quart Hard Cooler is the perfect gift. The high-capacity cooler has three inches of insulation to maintain a consistent temperature inside, but it was engineered to be nearly a third lighter than the competition. This means it’ll be easier to carry when filled with ice, food, and dozens of cans. A cooler is one of the few gifts that may actually last your grad a lifetime, so it’s important to make the right choice. If you know they tend to pack extra light, RTIC also offers a 32-Quart model of this same cooler. Want more options? Check out more of the best coolers for camping.

Best for post-trail drinks: Hydro Flask 25 oz Ceramic Reusable Wine Bottle

Hydro Flask

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Enjoying a bottle of wine on a mountain sounds like a dream—but wine bottles and hiking don’t exactly mix. Give your grad the gift of sneaky boozing with this ceramic reusable wine bottle from Hydro Flask, which fits one 750 mL bottle of wine. It’s dishwasher-safe for easy cleaning and BPA-free for peace of mind. TempShield double-wall vacuum insulation keeps whites chilled and reds at room temp, and a ceramic-lined interior prevents flavor transfer. Although it’s advertised for wine, we think it’s also perfect for any spirit: Our favorite nature-inspired aqua vitae is Tin Cup Whiskey, cut with water from the Rocky Mountains and named after the tin cups miners used to drink. Need a more traditionally shaped option? Check out our favorite insulated water bottles.

Best unbreakable glasses: Silipint Silicone Pint Glasses

Silipint

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We’ve included the Silipint in our best camping gifts guide, but we think it makes a great gift especially for someone who may be too transient for real drinkware. These shatterproof “glasses” are made of 100% food-grade silicone, meaning you don’t have to deal with dangerous broken glass. Plus, they’re a fun, bright way to reduce the amount of plastic your grad may use between graduation and their very first job.

Best for ski lodge lounging: Chaco Ramble Puff Ankle Boot

Amanda Reed

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Chaco is known for its rugged and arch-supporting sandals, but we think their covered shoe offerings deserve some praise. The Ramble Puff Ankle Boot feels like a down parka for your feet, and they’re perfect for throwing on after a day of skiing or hiking. And, water-resistant rip-stop nylon means they’re not just indoor shoes—they can hold up in the great outdoors. If you’re looking for something that slips on, the Ramble Puff also comes in a clog style just as comfy and dreamy as its boot brethren. Our staff writer lives in both the clog and boot for women—don’t ask her to pick her favorite. Speaking of puffy stuff …

Best for camp comfort: Therm-a-Rest Honcho Poncho Down

ThermaRest

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We all know the importance of having appropriate layers for hiking—but what if you want to stay warm without having to wear the same jacket you’ve worn all day. The Honcho Poncho from Therm-a-Rest (also makers of excellent sleeping pads) combines the lightweight, warm properties of 650-Fill Nikwax Hydrophobic Down with a water-resistant 100% recycled polyester shell for a wearable sleeping bag. You can wear it around the campsite or campfire or lay it out in your tent and use it as a blanket. Its front pocket doubles as a stuff sack to make it easy to stow away back into your pack (or to use it as a lite pillow).

Best for camp chefs: Opinel Nomad Camping Kitchen Utensil Kit

Opinel

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These knives are great for a grad who trying to step up their outdoor cooking game. The kit comes with a serrated folding knife, a folding corkscrew knife, a pocket peeler, a beechwood cutting board, and a microfiber cleaning cloth that doubles as a travel pouch. A Virobloc safety ring is attached to all knives/peelers to make it safer to open and transport the kit. Your grad never has to struggle to cut a piece of campfire-cook beef or a hunk of crusty bread again.

Best hiking boot: Vasque Breeze Waterproof Hiking Boot

Tony Ware

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Your grad deserves a new pair of hiking boots for successfully climbing the mountain that is college. This one from Vasque is comfortable—our assistant managing editor (his ankles and dog shown above) says, “Lightweight, breathable, and comfortable to … boot … the Vasque Breeze immediately impressed me by requiring zero break-in, then continued to impress me with its stability and traction.” This means grads can climb the highly-graded mountain of post-grad life and worry more about their rent than getting blisters. They’re waterproof and made of sustainable, durable materials for years and years of adventures.

Best headlamp: BioLite 800 Pro

BioLite

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Grad gifts are all about shiny new things, and this new headlamp from BioLite should excite your night crawler. It packs 800 powerful, bright Lumens to illuminate any dark trails … or the way to the bathroom at night. Your grad will get 150 hours of power on low; seven hours on high; and 8 hours on reserve. It recharges using a micro USB port, and includes a Constant Mode for full illumination without auto-dimming. Plus, 3D SlimFit tech gives you bounceless, slipless, and near-weightless wear. Being comfortable and able to see where you’re stepping? Sounds like a win.

Best solar generator: Jackery Portable Power Station Explorer 300

Jackery

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Jackery topped our list of the best solar generators, and we love the company’s small-but-mighty portable power station that can be charged by a wall outlet, car outlet, and the sun (!!!). The solar panel isn’t included, but you can get this bundle that solves the lack of solar panel upon purchase. It’s easy to carry at 7.1 pounds and can charge up to six devices while your grad is on outdoor adventures. Your grad may go outdoors to unplug, but you’ll get peace of mind that their phone or other powered essentials won’t die out in the wilderness.

Things to consider when picking gifts for folks who love the outdoors

From lite hiking gifts to entertaining accessories to full-on camping gifts, you can help recent graduates prepare for whatever their next exploration entails. Or, for graduates moving to a new city or starting a new job and unsure they’ll get out much in those early post-grad days, give graduation gifts that remind them of what they love, from naturally scented candles to beautiful nature prints. The key is determining their favorite outdoor activities, skills, comfort level, and existing accouterments, allowing you to match the grad with the gift.

Final thoughts on the best graduation gifts for outdoors enthusiasts

We hope this graduation gift guide for grads who love the outdoors has filled you with ideas and inspiration for the perfect present. Whether you’re celebrating a trekking champion, kayaking aficionado, or dedicated camper, you’ll find grad gifts for outdoor lovers that fit their specific interests. After all, a graduation gift, whether it’s hiking gifts or camping gifts, or apartment decor, is about celebrating their accomplishments and encouraging them to follow their dreams while holding onto their passions. 


PopSci wants to help you find the most useful shopping recommendations for the best gifts regardless of occasion or preoccupation. Searching for more unique gifts? Check out our additional expert gift guides, including Best Gifts for Travelers, Sustainable Gifts, Gifts to Turn Any Kitchen Into a Café, New Gear for those New Year New You Resolutions, and Science Toys for Kids.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post A graduation gift guide for grads who love the outdoors: From practical tools to personalized accessories appeared first on Popular Science.

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The best way to relieve sore muscles after a brutal workout https://www.popsci.com/health/relieve-sore-muscles/ Thu, 01 Jun 2023 13:00:00 +0000 https://www.popsci.com/?p=544167
White-skinned person pouring ice cubes into bath with a dark-skinned person recovering after a workout. Illustrated in orange, white, and black.
Ice might numb the pain after a workout, but it won't fix what's causing it. Julia Bernhard

Put down the massage gun and step away from the treadmill.

The post The best way to relieve sore muscles after a brutal workout appeared first on Popular Science.

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White-skinned person pouring ice cubes into bath with a dark-skinned person recovering after a workout. Illustrated in orange, white, and black.
Ice might numb the pain after a workout, but it won't fix what's causing it. Julia Bernhard

BEING SORE SUCKS. Anyone who’s exercised to an extent can probably complain about the stiffness, pains, or—worse—injuries the next day. But as annoying as the achiness gets, it’s a critical part of the recovery process

Under your skin, the all-important muscle fibers that push and pull bones to move you around tear slightly during a workout—a phenomenon called microtrauma. Combined with inflammation, these tiny ruptures may cause soreness, which your body alleviates by replacing the cells around the wound.

There are actually two kinds of muscular soreness that you feel after a workout, and they come from different sources. The microtrauma-based discomfort is known as DOMS, short for delayed-onset muscle soreness. You might feel it most between 24 and 48 hours after the workout—and for as long as three to five days. The other type, acute muscle pain, happens after you overwork your body. These pangs go away in about a day or two, just in time for the DOMS to peak. 

So are there surefire ways to get rid of your soreness? Not exactly. The problem is that to ease the aches, your body has to heal the microtears, which isn’t a process you can speed up. There is some good news, though: A solid post-workout ritual could have a placebo-like effect on your mind, blunting some of the pain you feel. And there could be other perks too.

For example, stretching does not lead to faster recovery, but it does make you more flexible and less prone to injury in the future, especially during high-intensity workouts. And while warm-ups don’t help with the healing process either, they do raise your heart rate, preparing you for the sudden jump in activity. 

Then there are the various salves, tools, and self-care schemes people try. A few studies show that proper use of compression gear could confer some benefits for blood flow and enzyme production. Some gymgoers pregame the pain with anti-inflammatory drugs like aspirin and ibuprofen, though they have no proven power against soreness. Elite swimmers might tolerate the bruises that come with cupping therapy—without any science to confirm the benefits of the practice. Even ice baths and far-infrared saunas (featuring high heat and low humidity) have minor, inconsistent results, according to researchers.

In general, getting a massage a day or two after a workout offers short-term relief for muscle tenderness. You will likely feel a little worse with a pair of hands or a percussive therapy device kneading into you, but as soon as it’s done, your pain will be more manageable for the next few hours. In certain circumstances, massages might even help reduce inflammation and DOMS.

There are three surefire things you can do, however, to soothe your soreness a bit. The first is to rest. Your body needs time to rebuild your muscle fibers, so getting a good night’s sleep and using the sore body parts less when you’re awake will help you recover faster. Weightlifters know this well and will work a different muscle group each session. If you’re a regular at the gym, commit to triceps one day and focus on a different group (biceps, maybe) the next.

The second is to make sure you’re eating well. Your body requires nutrients like proteins and carbohydrates to patch up your muscles, so enjoy a big bowl of pasta or a tall glass of chocolate milk a few hours after training. 

The third thing you can do is keep at it. DOMS hits harder when you try a new form of exercise because your body is not used to the strenuous activity. The first time will always be the most painful. But if you set a schedule and habit around the workouts you like best, it should hurt less after you crush all your reps. 

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Garmin’s newest smartwatches are even more adventure-ready https://www.popsci.com/gear/garmin-epix-pro-fenix-7-pro-news/ Wed, 31 May 2023 16:55:00 +0000 https://www.popsci.com/?p=544842
Garmin fēnix 7 Pro on a wrist with the flashlight illuminated
Garmin

The new epix Pro and fēnix 7 Pro high-performance GPS adventure watches offer more advanced features for serious endurance athletes and outdoor enthusiasts.

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Garmin fēnix 7 Pro on a wrist with the flashlight illuminated
Garmin

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Garmin is well known for its expansive list of rugged fitness watches, with multiple lines specifically tailored to different activity types. And now, the options for adventurers and serious endurance athletes are even more extensive with the announcement of updated Pro versions of the epix and fēnix 7 watches. 

Most of the updates to these premium next-gen. multisport watches are incremental software changes, such as more activity types and new fitness measurement tools. But there are also a few notable hardware and build upgrades, including a new size option and AMOLED display for the epix Pro and an LED flashlight in all three sizes of both the epix Pro and fēnix 7 Pro. Both watches will also benefit from trickle-down features from the new Forerunners.

Garmin epix Pro details

Garmin just debuted its epix 2 line of watches last year. Despite how new the series is, the company is rolling out some worthwhile updates to make it even better in a new Pro version. With vibrant metrics-rich watch faces and extensive sensors/navigation features in a sleek body, the epix Pro remains a great choice for boardroom-to-backcountry adventures and weekend warriors, from climbers and mountaineers to ultra-marathon trail runners. 

Garmin

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epix Pro and build changes

The epix came in two sizes—42mm and 47mm—while the Pro version adds a 52mm option for those who really want a statement piece on their wrist. The larger size offers more than just a dramatic look, however. Garmin packed extra battery into the 52mm version, which promises up to 31 days of battery life in smartwatch mode. The 42mm and 47mm both should provide 10 and 16 days of battery life, respectively. 

Like the epix Gen. 2, the Garmin epix Pro will be available in Standard Edition, which features Corning Gorilla Glass and stainless steel case, or the Sapphire Edition, which uses a more durable Sapphire lens and titanium case. And all three sizes get an even brighter upgraded AMOLED display for a colorful, detail-packed watch face. 

All three sizes will offer an LED flashlight, which can vary in intensity and features a strobe mode. We were glad to see the flashlight included even on the smallest watch since it is a potentially game-changing feature. It can illuminate your path while trail running or hiking in the dark and help others see you, which is invaluable if exercising near a road. 

The epix Pro also gets an updated and optimized heart rate sensor. Garmin didn’t provide any information on what exactly that means, but it says these changes will provide “enhanced multisport performance tracking.”

Fitness tracking features

Garmin watches are already robust in their fitness tracking abilities, but the company is not one to just let things be. The epix Pro will offer new activities, which include team sports such as soccer, basketball, and racquet sports, as well as horseback riding and more.

Beyond new tracking modes, Garmin also created new training features. Hill Score gives you a better idea of how your training impacts your ability to run uphill. Uphill segments are automatically detected and analyzed, and that information is combined with other physiological metrics to provide a score from one to 100. It even breaks the score down into Hill Endurance and Hill Strength, which reflect short, fast efforts versus long, sustained climbs. And it offers feedback to improve your training over time. 

The second new feature—Endurance score—looks beyond your VO2 Max, giving a more personalized look at your fitness. It analyzes both short-term and long-term endurance training and takes into account all types of activity, not just running or cycling. And, like Hill Score, it provides training feedback to help you understand your score.

Three new display types on the Garmin epix Pro smartwatch
The epix Pro will offer new terrain maps, a Red Shift Mode for night use, and weather overlays. Garmin

Additional new features

The Garmin epix Pro will provide a unique Red Shift Mode, which changes the display to shares of red. This lessens the impact on your vision when looking at your watch in the dark and reduces any sleep cycle disturbance you might get from the standard display. You can manually turn on this display mode or schedule it to automatically turn on and off based on sunset and sunrise time. And you can even select certain activities that automatically use Red Shift Mode.

Up Ahead mode will allow you to view running points of interest, such as checkpoints and aid stations, right on the map. This allows you to better understand what’s in front of you and plan accordingly on your race or activity. 

The last feature those navigating the backcountry will especially appreciate is the new weather map overlays and relief shading on topographic maps. The weather overlays can display temperature, precipitation, and cloud cover, to help you make more informed decisions on the go. And relief shading will assist in navigation. You can also opt into Outdoor Maps+ for even more map content, including satellite imagery and more detailed maps.  

Garmin epix Pro pricing & availability

The epix Pro is available for purchase as of today, starting at $899.99.

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Garmin fēnix 7 Pro details

Like the epix Pro, most changes to the fēnix 7 Pro are smaller software additions. The fēnix 7 Pro still comes in 42mm, 47mm, or 51mm sizes, though you no longer have the option of a version without solar charging. You can, however, choose between Standard Solar or Sapphire Solar, depending on how robust you want your watch face. 

Like many of Garmin’s new watches lately, including the Instinct 2X, the fēnix 7 Pro will feature an LED flashlight in all sizes. It offers a broad pattern, variable intensities, red safety light, and strobe mode. 

New training features

The fēnix 7 Pro also gets a new heart rate sensor. Garmin says this next-gen sensor utilizes “more spatially diverse optical sensors and sport-specific algorithms.” It should provide even better performance tracking for more activities, giving you even more accurate insight into your training. 

Like the epix Pro, the fēnix 7 Pro will also get the new Endurance Score and Hill Score for better endurance training insight. It also gets its share of new activities, including white water rafting, motocross, overlanding, and dozens more. And the watch will provide access to the weather map overlays, new relief shading, and Up Ahead mode.

Garmin fēnix 7 Pro pricing and availability

All versions of the fēnix 7 Pro are available for purchase at a starting price of $799.99.

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Evolution of human foot arches put the necessary pep in our upright steps https://www.popsci.com/health/foot-arch-walking-human-evolution/ Tue, 30 May 2023 14:00:00 +0000 https://www.popsci.com/?p=544309
A walker in sneakers, with the bottom of the shoe visible.
Arch mobility could be the key to our species' successful bipedalism. Deposit Photos

A spring-like recoil in the arch helps the ankle lift the body from the ground.

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A walker in sneakers, with the bottom of the shoe visible.
Arch mobility could be the key to our species' successful bipedalism. Deposit Photos

Efficiently standing up and walking and running on two feet  stands out among the traits that separates Homo sapiens from great apes—and we can owe a lot of that to a raised medial arch. While crucial, the mechanics behind bipedal walking are still a bit of an evolutionary mystery.  A study published May 30 in the journal Frontiers in Bioengineering and Biotechnology found that helpful and spring-like arches may have evolved for the purpose of helping us walk on two feet.

[Related: Foraging in trees might have pushed human ancestors to walk on two feet.]

The team found that the recoil of a flexible arch repositions in the ankle upright for more efficient walking and is particularly effective for running. 

“We thought originally that the spring-like arch helped to lift the body into the next step,” study co-author and University of Wisconsin-Madison biomechanical engineer Lauren Welte said in a statement. “It turns out that instead, the spring-like arch recoils to help the ankle lift the body.”

The raised arch in the center of the human foot is believed to give hominins more leverage while walking upright. When arch motion is restricted, like it could be in those with more flat feet, running demands more energy from the body. Arch recoil could potentially make our species more efficient by propelling the body’s center of mass forward, essentially making up for the mechanical work that the muscles would have to do otherwise.

In this new study, the team selected seven participants with varying arch mobility and filmed their walking and running patterns with high-speed x-ray motion capture cameras. The team measured the height of each participant’s arch and took CT scans of their right feet. They also created rigid models that were compared to the measured motion of the bones in the foot. Scientists then measured which joints added the most to arch recoil and the contribution of arch recoil to center of mass and ankle propulsion.

Surprisingly, they found that a rigid arch without recoil caused the foot to prematurely leave the ground, likely decreasing the efficiency of the calf muscle. A rigid arch also leaned the ankle bones too far forward. A forward lean looks more like the posture of walking chimpanzees instead of the straight upright stance of a human gait.

A flexible arch helped reposition the ankle upright, allowing the leg to push off the ground more effectively. This effect is greater while running, suggesting that a flexible arch for more efficient running may have been a desired evolutionary trait.

The team also found that a joint between two bones in the medial arch–the navicular and the medial cuneiform–is crucial to flexibility. Investigating the changes in this joint over time could help scientists track the development of bipedalism in our own fossil record. 

[Related: The Monty Python ‘silly walk’ could replace your gym workout.]

“The mobility of our feet seems to allow us to walk and run upright instead of either crouching forward or pushing off into the next step too soon,” study co-author and Queen’s University mechanical and materials engineer Michael Rainbow said in a statement.

These findings and understanding more about arch flexibility could help people who have rigid arches due to illness or injury. Their hypothesis still needs more testing, but could help solve a plethora of modern-day foot dilemmas. 

“Our work suggests that allowing the arch to move during propulsion makes movement more efficient,” said Welte. “If we restrict arch motion, it’s likely that there are corresponding changes in how the other joints function.”

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The 6 essential parts of an effective workout https://www.popsci.com/health/basic-workout-routine/ Tue, 30 May 2023 13:00:00 +0000 https://www.popsci.com/?p=543866
Person with dark skin and short hair jumps rope while pregnant person with light skin and hair in a bun squats and lifts dumbells. Illustrated in orange, black, and gray.
Working out and winning. Julia Bernhard

Cardio or lifting? Why not both?

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Person with dark skin and short hair jumps rope while pregnant person with light skin and hair in a bun squats and lifts dumbells. Illustrated in orange, black, and gray.
Working out and winning. Julia Bernhard

MOST PEOPLE have a certain mindset when it comes to working out: They tend to stick to a familiar plan and will push their bodies to the brink to achieve their fitness goals. But a healthy exercise routine has several building blocks—and a surprising number of them depend on what you do outside your regular sweat sessions. 

Warm-up

Activities that prepare you for your main fitness practice can serve two primary purposes: reducing injury and improving performance. Warm-ups hit those marks by increasing blood flow, ramping up muscle and core temperatures, and disrupting the temporary connective tissue bonds that can make you feel tight and sore. This leads to performance-enhancing benefits like faster muscle contraction, better reaction time, greater muscle strength, lower muscle resistance, and more oxygen for your cells. Warm-ups should last at least 5 minutes and top out at 15 minutes, depending on the length and difficulty of your routine: They usually include stretching and a slow increase in exertion.

Cardio

Frequent exercise that raises your heart rate to your target zone has been shown to benefit cardiac health (though there is some evidence that consistent physical effort at this level, like during marathon training, could have negative effects). It can decrease the risk of developing and dying from heart conditions. Not only that, but cardio workouts are also associated with lower blood pressure and the suppression of atherogenesis, the buildup of fatty plaque in blood vessels that can lead to coronary artery heart disease.

Strength training

Weightlifting isn’t just for people who want to get ripped: It has more significant benefits, particularly as you age. For one, targeted muscle building can reinforce joints like knees, ankles, and hips. That offers better support for your body, which helps lower the chances of falls and injuries. Contrary to popular belief, strength training also promotes greater mobility and flexibility; plus it boosts brain health and cognitive abilities like processing speed, memory, and executive functioning.

Hydration

You have to stay hydrated before, during, and after your workout. Exercise depletes the body’s fluids, particularly as you sweat. Dehydration degrades your performance and can also impair certain cognitive functions, including short-term memory and attention. Hydrating sometimes alleviates fatigue and increases reaction time. Overall, drinking water when you feel a need, rather than on a fixed schedule, can improve performance measures like duration and speed. It’s possible to drink too much water (a potentially fatal situation known as hyponatremia), so take small sips rather than chugging a bottle all at once.

Cooldown 

Just as you don’t want to dive straight into your routine, you don’t want to end it abruptly. Build in some time to slow your roll and bookend your warm-up. An active cooldown in which you do something similar to your workout but at a lower intensity, like a light jog after a long run, can solidify the results from exercising and prep you for your next routine. Bonuses include accelerated recovery of lactate in blood, partial prevention of immune system depression, and faster recovery of the cardio­vascular and respiratory systems.

Rest days

Taking days off between workouts is a crucial part of any fitness routine. Studies indicate that rest is necessary for the body to recover: When exercise and exertion sap your energy stores and fluids, relaxation gives you time to replenish them. You need at least 24 hours to fully replace the carbohydrates in your muscles, which are important for maintaining an adequate level of glycogen and stabilizing blood sugar. Rest days help prevent overtraining syndrome too. The illness mostly comes up in competitive runners and elite athletes, with symptoms like fatigue, sleep loss, and depression. 

Read more PopSci+ stories.

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The best Memorial Day fitness deals let you jump into summer activities and save https://www.popsci.com/gear/best-memorial-day-amazon-fitness-deals-2023/ Fri, 26 May 2023 12:19:03 +0000 https://www.popsci.com/?p=543181
Save big on gear with these Memorial Day fitness deals.

Break a sweat without breaking the bank with these deals, like 20% on an inflatable kayak.

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Save big on gear with these Memorial Day fitness deals.

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The unofficial kickoff to summer is a great time to get active, indoors or out. The warmer weather invites barbecues and relaxation. So whether you’re training for a race, looking to get out on the water for the first time, or improving your putt, these Memorial Day fitness deals will help you prepare, have fun, and save money while you’re doing it.

Aquaglide Deschutes Inflatable Kayak $543.89 (was $679.99)

Inflatable kayaks are appealing because they’re generally much easier to transport than traditional models. But you shouldn’t have to sacrifice performance for portability. Aquaglide’s Deschutes Inflatable Kayak provides a solution: It’s both a cinch to toss into your car and includes features that paddlers are looking for. Plus, it’s currently available at its lowest price in months—just in time for the weather and waters to warm up.

This single-person kayak weighs just 18 pounds and fits into an included duffle bag. You’ll need a 12-volt air pump to inflate the three chambers of this open cockpit model, which is not included. Once inflated, this 11-foot kayak is designed with handles for carrying, a cushioned, quick-release seat, and adjustable footrests for a comfortable ride. The package also includes a quick-release fin, cockpit drain, and repair kit should you encounter rough waters. 

More outdoor fitness deals

Best home gym equipment deals

Best smartwatch and wearable deals

Best fitness accessories

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A guide to the muscles you forget to exercise https://www.popsci.com/health/muscles-to-work-out/ Tue, 23 May 2023 13:31:04 +0000 https://www.popsci.com/?p=542749
Person on yoga mat doing bridge exercise to work out muscles in core, neck, and back. Illustrated in red, black, white, and gray.
Find exercises that benefit multiple key muscles. Julia Bernhard

Add “tendon day” to your gym routine.

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Person on yoga mat doing bridge exercise to work out muscles in core, neck, and back. Illustrated in red, black, white, and gray.
Find exercises that benefit multiple key muscles. Julia Bernhard

TO MAINTAIN a healthy level of physical fitness, everyone should commit to at least 30 minutes of moderate aerobic exercise or strength training a day. That’s easier said than done. With running errands, working a desk job, and fulfilling family obligations, the modern lifestyle does not leave much time for regular exercise. If you do prioritize working out, you might still be neglecting key muscle groups that support posture, movement, and overall health. Keep reading for a list of the most ignored ones, exercises to strengthen them, and the reasons you might need more variety in your routine

Healthy fitness goals

Before you start switching up your workouts, Christopher Geiser, an exercise science professor, physical therapist, and trainer at Marquette University, has a few important reminders.

First, “If you’re having trouble, don’t wait too long to get help,” he warns. Physical therapists and trainers can design a regimen specific to your needs. Everybody’s built a little differently, and unique personal histories make it difficult to give general advice. Working out various areas of the body with different types of activities is a surefire way to improve health. Remember to start off slow and careful if you haven’t exercised in a while—too much too soon might backfire on your muscles. 

Second, it’s important to know the difference between exercising for overall health and exercising for performance. “If you wanna be healthy, then you’re trying to get as variable activity with a nice even distribution of the loading across different areas as you can,” Geiser says. 

In contrast, “If you’re trying to run the Boston Marathon, you’ve got a really specific something that you’re working on and [your exercise regimen] is going to focus on that,” he explains. “And it isn’t always the most healthy for you.”

In other words, don’t sacrifice your wellbeing for better performance. “You want a balance across all of the conditioning exercises that you’re doing,” Geiser says. “And that variability across your system is probably what’s gonna give you the most bang for your buck healthwise.”

Target muscle area no. 1: Rotator cuffs

The rotator cuff is a group of four muscles and their connected tendons that attach the shoulder blade to the upper arm, stabilizing the shoulder and allowing 360-degree movement. Strengthening the area can prevent shoulder injuries, some of which can lead to permanent loss of function. 

If you already have shoulder pain or a rotator cuff injury, however, you could exacerbate it by exercising those muscles. See a medical professional for treatment instead.

Recommended exercises:

  • Doorway stretches
  • Reverse flies with dumbbells
  • Wall angels 

Target muscle area no. 2: Abdominal core and back

In addition to helping you avoid accidents from, say, moving furniture, having a strong core boosts posture, balance, and movement. Each abdominal muscle has to work in harmony to control your back and pelvis, although “you don’t necessarily need them to do a lot of your everyday activities,” Geiser says. “But when you do need them, they’re not always in shape and ready to go.” 

Recommended exercises:

  • Planks
  • Bridges
  • Deadlifts

Target muscle area no. 3: Neck flexors

These deep muscle groups rest in the front of the neck and are responsible for holding its position, contributing to posture. “We abuse the flexors when we stare at computer screens with our head forward all the time,” Geiser says. “They are notoriously weak because we haven’t built them up.” 

If you’re experiencing neck pain after staring down at a phone or laptop for a long period, it might be worth it to train these muscles. And at the same time, remind yourself to straighten out your posture while doom-scrolling on the couch or working at a desk.

Recommended exercises:

  • Supine neck retractions
  • Active assisted neck flexions
  • Supine cervical flexions

Target muscle area no. 4: Glutes

Though they get a lot of attention, the muscles underlying your butt are often improperly exercised. Strengthening your glutes helps with proper body alignment, movement, and athletic edge. Weak glutes can cause other areas of the body, such as the lower back or knees, to overcompensate when you’re walking, running, or climbing stairs. A stronger set also corrects posture and spinal alignment, reducing the risk of back pain and injuries.  

Recommended exercises:

  • Squats
  • Lunges
  • Bridges

Target muscle area no. 5: Tendons

Most casual gymgoers don’t think of flexing these parts. Tendons aren’t muscles: They’re connective tissue that attaches muscles to bones, controlling movement of the skeleton. While they’re strong and flexible, injuries can occur from overuse, repetitive strain, or aging. Tendon-specific training can improve joint health, reduce pain and stiffness, and promote speed and agility. Use two different types of exercises to strengthen them—prolonged weight holds and quick, fast contractions—but not in the same workout. Vary your routine daily to keep from overloading these crucial parts, and be sure to take at least one day off from working out each week.

Recommended exercises:

  • Eccentric movements
  • Isometric movements
  • Plyometric movements

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Get the Fitbit Versa 2 for its lowest price ever on Amazon https://www.popsci.com/gear/fitbit-versa-2-amazon-deal/ Thu, 11 May 2023 15:55:00 +0000 https://www.popsci.com/?p=540452
Fitbit Versa 2
Brandt Ranj / Popular Science

Help yourself get in tip-top shape without tripping over your budget.

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Fitbit Versa 2
Brandt Ranj / Popular Science

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Fitbit has the most recognizable—and some of the most highly regarded—fitness bands on the market. And, right now, Fitbit has marked down many of its most popular models on Amazon. The Google-owned company’s sterling reputation is based on the quality of its hardware and software—all of the health data your wearable collects is automatically synced with your Fitbit account so that you can measure your progress over time. Fitbit has also introduced more advanced sensors over the years, which can more accurately gauge certain aspects of your health. So, if you’re clinging onto an ancient fitness tracker, it’s likely time for an upgrade. A Fitbit won’t guarantee a healthier lifestyle, but it’ll give you the information you need to make exercise decisions.

Fitbit Versa 2, $101.93 (Was $149.95)

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Several Fitbits are on sale, but we’re particularly pleased with the $48 discount on its Versa 2 smartwatch because the discount brings it down to its lowest price ever. This wearable can record your steps taken, calories burned, heart rate, and sleep cycles. It’s even waterproof, so you can wear it while swimming. There’s even a smart wake feature, which will monitor your REM cycle while you’re sleeping to wake you up at the optimal time. Many of these health tracking features are available on less sophisticated Fitbit models, but its smartwatch capabilities set the Versa 2 apart, making it a solid Apple Watch alternative.

You can use the Versa 2 to make contactless payments using Fitbit Pay or control your smart home accessories using Amazon’s Alexa, which is built into the watch. When notifications come to the watch from your phone, they’ll be easier to read, so you can decide whether it’s worth pausing your workout to address them. The Versa 2 can even run apps like Spotify, so you can switch tracks or start a playlist directly from the smartwatch. This is a lot of functionality from a Fitbit that’ll only set you back about $100 on sale.

Fitbit’s deals aren’t tied to a larger sale and can end anytime. Some models have even sold out already, and we wouldn’t be surprised if the Versa 2 is the next one to go. If you’ve been looking for an inexpensive but fully-featured smartwatch, this is the one to get.

Here are more Fitbit deals to get your heart pumping:

And here are other great deals that are ongoing:

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The best electric mountain bikes in 2023 https://www.popsci.com/gear/best-electric-mountain-bikes/ Wed, 27 Jul 2022 15:00:00 +0000 https://www.popsci.com/?p=458178
Best electric mountain bikes sliced header
Stan Horaczek

Race you to the top!

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Best electric mountain bikes sliced header
Stan Horaczek

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Best overall The Rocky Mountain Instinct Powerplay Carbon 90 has a motor that will pull you up the steepest inclines. Rocky Mountain Instinct Powerplay Carbon 90
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The Rocky Mountain Instinct Powerplay Carbon 90 has a motor that will pull you up the steepest inclines.

Best fat tire The Juiced RipRacer is made for bumpy rides on level paths. Juiced RipRacer
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The Juiced RipRacer is made for bumpy rides on level paths.

Best step-through The Rad Power Bikes RadRover 6 is a bit small, but offers solid power and range in step-through form factor Rad Power Bikes RadRover 6 Plus Step-Through
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The Rad Power Bikes RadRover 6 is a bit small, but offers solid power and range in step-through form factor

There are many reasons to take a closer look at electric mountain bikes. Maybe you’re into mountain biking, but you’ve never had much love for the uphill battle that comes before the rush of bombing down a trail. Maybe you simply want an electric that will handle an off-road scramble. Or maybe you’re just a real ebike head and want to try some of the latest tech-laden bikes coming out right now. Whatever box you fit into, the best electric mountain bikes offer cyclists state-of-the-art features and unrivaled all-terrain capability.

How we chose the best electric mountain bikes

As a die-hard outdoorsman and general bike enthusiast, I’ve provided a wide range of gear and tech coverage across a wide array of publications, including Popular Science, the Daily Beast, Runner’s World, Thrillist, The Manual, Popular Mechanics, and more. Electric bikes have become a key part of that coverage in the past few years.

As a result, I’ve spent months riding dozens of electric bicycles and mountain bikes, spanning every specialization and price point, and I’ve come to recognize true greatness from hype. In some cases, those tests were bolstered with additional research and observations drawn from expert and customer reviews.

The best electric mountain bikes: Reviews & Recommendations

Our favorite electric mountain bikes are made to handle a wide range of experiences. Some are made for serious mountain trails. Others are for more moderate off-road endeavors. There are options on this list for every kind of rider.

Best overall: Rocky Mountain Instinct Powerplay Carbon 90

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Buy it used or refurbished: eBay

Why it made the cut: The Rocky Mountain Instinct Powerplay really ups the torque to amp up its climbing ability.

Specs

  • Battery capacity: 720Wh
  • Motor power/torque: 700W peak/108Nm
  • Suspension travel: 150mm front, 140mm rear
  • Weight: 46.6 lbs.

Pros

  • Outstanding motor
  • Great descent handling
  • Responsive suspension

Cons

  • High center of gravity for taller riders
  • Complicated setting navigation

Based out of Vancouver, British Columbia, Rocky Mountain has quietly churned out amazing bikes for years. One of its latest ebikes, the Instinct Powerplay Carbon 90, packs a noteworthy punch thanks to the company’s powerful Dyname 4.0 motor.

With a peak output of 700W and an impressive 108Nm of torque, it exponentially increases your pedaling power when in its top setting. That’s more than enough oomph to get you over the top of even the most severe incline. At the same time, its suspension and transmission provide a smooth, responsive riding experience. It also has above-average battery capacity, allowing for a full day of riding.

What’s more, the Instinct Powerplay delivers outstanding performance over fast-flow trails and through moderately technical trails. I did find that its low-slung stance results in a somewhat high center of gravity for taller riders, and the digital settings can be a bit tricky to navigate if you want to make any adjustments or calibrations. Even with a few hang-ups, though, the Rocky Mountain Instinct Powerplay is a downright thrilling ride.

Best fat tire: Juiced RipRacer

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Why it made the cut: The surefooted and powerful Juiced RipRacer is plenty of fun for scrambling over off-road terrain.

Specs

  • Battery capacity: 520Wh
  • Motor power/torque: 750W, 80Nm
  • Suspension travel: None
  • Weight: 66 lbs.

Pros

  • Outstanding surface grip
  • Outstanding power
  • Twist throttle
  • Integrated head and tail lights

Cons

  • No suspension
  • Heavy
  • Too small for some riders

If you’re looking for a powerful fat tire ebike for bombing around off-road, the Juiced RipRacer is surefooted, fast, and flat-out fun. While it isn’t built for technical mountain trails, you can have a blast zipping over gravel, dirt, or easy-flow trails with surefooted confidence.

The RipRacer stands apart thanks to a 750W motor that delivers plenty of get-up-and-go and a motorcycle-style twist throttle to let you zip up to speed fast. With an admirable 520Wh battery, you’ve got the power for a full day of off-road fun.

It’s worth noting that, unlike our top picks, the RipRacer doesn’t have suspension, so you shouldn’t take it out on actual mountain trails. It isn’t for extreme ground variations or overly technical trail features. And although its small stature makes it easy to throw it in the back of your vehicle, it’s still a fairly heavy bike.

For fat tire off-roading over uncertain surfaces like gravel, dirt, sand, or even snow, however, the RipRacer is as dependable as they come.

Best step-through: Rad Power Bikes RadRover 6 Plus Step-Through

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Why it made the cut: Powerful and capable, the Rad Power Bikes RadRover 6 Plus Step-Through delivers hyper-customizable performance.

Specs

  • Battery: 672Wh
  • Motor power/torque: 750W/80Nm
  • Suspension travel: 60mm
  • Weight: 73 lbs.

Pros

  • Outstanding power
  • Solid range
  • Twist throttle
  • Some suspension travel

Cons

  • Limited suspension
  • Too small for some riders

Rad Power Bikes has exploded onto the ebike scene with an expansive range of highly capable, highly customizable ebikes. The latest version of its RadRover fat tire ebike perfectly represents why the brand has garnered so much acclaim. With outstanding power and off-road capability, the RadRover 6 delivers an all-around fun riding experience.

With well-balanced performance, the RadRover 6 Plus is fast, especially when you rev it up with the throttle, and offers a solid range. It even has light suspension, making it a bit more capable on uncertain surface conditions. That said, at 73 pounds, it is the heaviest bike on our list, so it isn’t made for steep climbs. In fact, it may be too heavy to fit on your car’s bike rack.

Like all of Rad’s bikes, the RadRover 6 Plus is extremely customizable. You can add front and rear baskets or cargo carriers, bags, center consoles, water bottles, integrated locks, mirrors, passenger seating, fenders, and a whole lot more. You can even upgrade the tires with Tannus Armour for more off-road reliability. You can build the perfect bike for your needs.

Best hybrid: Ride1Up Prodigy XC

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Why it made the cut: If you’re looking for an around-town commuter that can handle the occasional off-road excursion, the Ride1Up Prodigy XC delivers.

Specs

  • Battery: 504Wh
  • Motor power/torque: 250W, 90Nm
  • Suspension travel: 120mm
  • Weight: 50 lbs

Pros

  • Solid performance
  • Surprisingly good suspension
  • Ergonomic stance
  • Relatively affordable

Cons

  • No throttle
  • No rack or taillights
  • Slow charging

The only “cross-country” bike among Ride1Up’s relatively affordable selection, the Prodigy XC is a daily commuter bike that delivers a surprising level of off-road capability thanks to its front fork suspension. It also delivers admirable performance, with a motor that provides plenty of uphill propulsion.

If you’ll use the Prodigy XC as a commuter (hence our “hybrid” designation) you’ll appreciate its ergonomic, comfortable design. However, it could benefit from the addition of taillights and a throttle. This is the sort of bike that you ride to work all week, then pedal over mild-to-moderate off-road trails for some weekend fun.

Arguably the biggest downside to the Prodigy is its relatively lazy recharging time. At five hours, it’s the slowest recharge on our list. Barring that, however, this is a nicely versatile ride.

Best budget: Cannondale Monterra Neo 5

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Why it made the cut: The Cannondale Monterra Neo 5 is a competitively equipped electric mountain bike you can get for a competitive price.

Specs

  • Battery: 504Wh
  • Motor power/torque: 250W, 85Nm
  • Suspension travel: 150mm
  • Weight: 53 lbs

Pros

  • Solid handling
  • Decent range
  • Strong motor
  • Relatively affordable

Cons

  • Slow charging time
  • Somewhat heavy

Sticker shock is a common reaction while shopping for an electric mountain bike. Many of our picks, and many others that we tested, cost upwards of $10,000. Mountain bikes are very expensive. Electric bikes are very expensive. Put those things together and you have an incredibly pricey bike. The Cannondale Monterra Neo 5 is not “cheap,” but delivers most of the specs and features you’d want from a modern electric mountain bike at around half the price you expect to pay for a top-of-the-line model. 

Electrically speaking, its motor offers admirable strength while its battery capacity is large enough for a solid afternoon of charging up (and then down) hill. It corners well, has a great suspension, and delivers an all-around enjoyable riding experience. 

Of course, with a much lower price, you can expect there to be a few flaws. The Neo 5 is heavier than our top picks and requires a very long 7 hours to fully recharge. For its price, however, these are easy flaws to overlook. 

What to consider when picking an electric mountain bike

There are a number of core concerns that you should consider when shopping for any electric bike, but certain elements are especially important in electric mountain bikes. You aren’t just looking for an ebike, after all. To provide superior off-road performance, a great electric mountain bike needs superior suspension, a strong motor, and a crazy durable yet lightweight frame, all of which tend to make them more expensive than your typical ebike.

Motor

More than anything, an electric mountain bike needs a strong motor. To literally power up steep mountain trails, you will need a motor that delivers unwavering propulsion, as well as plenty of torque, or rotational force, to pull your bike uphill over obstacles.

To make sure your bike can push you up really steep hills, we recommend a motor that churns out at least 500 watts (W) of power and 60 Newton-meters (Nm) of torque. That’s about double what we look for in a standard electric touring bike.

Range

One thing you absolutely want to avoid is having your battery give out on you halfway up a big hill. That means finding an electric mountain bike with a larger-than-average battery, capable of tackling long uphill and downhill rides that require more energy than the average ebike.

Keep in mind that while you would use a formula for a normal commuter ebike to determine how a specific model’s battery would translate into travel range, you can’t really measure how an electric mountain bike will perform off-road. There are a lot of factors that impact range—rider weight, ground conditions, and “elevation climb,” to name a few—that determining range is already a ballpark estimate that may change from ride to ride. Add in the unpredictable nature of trail riding and pinning down even a rough idea of the range becomes next to impossible.

That said, there is a direct correlation between the size of your battery and how long your ebike will be able to assist you. Bigger is better if you want a bike that will keep you on the trails all day long.

Suspension

Quality suspension, which absorbs the force of your bike hitting the ground after bumping over uneven terrain, is essential to any mountain bike, electric or otherwise. Solid suspension can make even a rocky uphill climb feel safe and relatively comfortable. Without it, any bump could jolt you off your bike.

Suspension is noted in millimeters of “travel,” which measures how far the suspension components allow the frame to move and absorb shock upon impact. We recommend looking for at least 140mm for hard riding.

Please remember that not all the bikes on our list include suspension, as some of our picks are intended for more moderate, off-road riding rather than rugged trails.

Transmission

Your electric mountain bike might be powered, but you still need a quality transmission with a wide gearing range to make it up steep inclines. Simply put, the more gears you have, the more you can reduce the force necessary to pedal up an incline. If you expect to be hitting the trails hard, you want at least eight gears if you’ll be doing any serious climbing.

Weight

Having a lightweight bike is key for trail riding. It makes it easier to pedal the bike uphill and provides more control when you’re zipping back down. For hill-climbers, you’ll want to shoot for a frame that weighs under 50 pounds. We have included a couple of heavier options here, but they’re oriented toward off-roading on level ground rather than steep inclines.

FAQs

Q: Do you need a helmet for your electric bike?

It’s always a smart idea to wear a helmet while cycling, and it’s especially important when you’re mountain biking. In fact, you should make sure to get a special helmet for off-road or extreme biking, as a typical bike helmet doesn’t necessarily provide enough protection for falling off your biking uphill, off-road, at motor-powered speeds. Always look for a helmet with MIPS (Multi-directional Impact Protection), and preferably with some form of face/eye protection like a visor or even a full face guard. Smith, POC, and Fox all make some outstanding electric mountain bike helmets.

Q: Are electric bikes good for hills?

With the right motor and transmission, electric bikes are outstanding for climbing hills. In fact, extra torque power, which allows for better climbing, is the best reason to spend the extra money on an electric mountain bike.

Q: How far can you ride an ebike?

There are formulas for calculating the approximate range of an individual electric bike, but they are just approximations. Even one specific bike’s range can vary from ride to ride based on the rider, terrain, and even the weather. This is particularly true with electric mountain bikes as you’ll usually be riding them through extremely diverse, unpredictable conditions.

Q: What are the disadvantages of electric bikes?

The biggest hurdle to buying an electric bike is the price. Even so-so ebikes cost around $1,000. As you can see from our top picks, the best of the best feature price tags well over $10,000. There’s a lot of tech that goes into an ebike and that tech tends to be expensive. 

Once you own the bike, the most common downside is potentially running out of power. Electric bikes tend to be very heavy. If your ebike runs out of juice mid-ride, it can be extremely difficult to pedal under your own strength.

Final thoughts on the best electric mountain bikes

Personally, I think riding the trails on an electric mountain bike is significantly more pleasurable than going sans power. Pedal assist practically eliminates the uphill struggle, allowing you to focus all of your energy and enjoyment on negotiating technical features and taking in the trail’s natural beauty. So whether you’re looking for a serious bike for extreme trail riding, or simply want to flow over easy gravel or dirt paths, powering up with one of the best electric mountain bikes is worth your consideration. 

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

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The best Fitbits for kids in 2023 https://www.popsci.com/gear/best-fitbits-for-kids/ Mon, 06 Jun 2022 17:00:00 +0000 https://www.popsci.com/?p=447741
Fitbits for kids sliced header
Stan Horaczek

These full-featured fitness trackers can endure the rigors of childhood.

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Fitbits for kids sliced header
Stan Horaczek

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Best overall Ace 3 is the best overall Fitbit for kids. Ace 3
SEE IT

It’s made specifically for children. 

Best for style Fitbit Luxe is the best Fitbit for kids for style. Fitbit Luxe
SEE IT

Its good looks make it appealing to a wide audience.

Best for teens The Inspire 3 is the best Fitbit for teens. Inspire 3
SEE IT

Get slightly older kids some more advanced features.

Fitbits can provide a great way to encourage kids to develop healthy habits and active lifestyles from an early age. A Fitbit, one of the leading brands of activity trackers, can motivate your child to get the recommended daily amount of exercise. According to the Centers for Disease Control, kids from ages 6 to 17 need about 60 minutes of physical movement per day to stay healthy. Fitbits can easily help track those minutes to ensure adequate movement. Fitbits don’t just monitor exercise, though. They can help with stress levels, monitor heart rate, store music, receive call/text notifications, and they can even track sleep. The Sleep Foundation says that sleep not only helps your child with energy levels, but a slew of other important developmental areas such as memory, focus, mood, learning, motor skill development, and overall happiness. A Fitbit’s sleep tracker can help ensure your child is getting the recommended 9-11 hours needed. We have compiled this list of the best Fitbits for kids. 

How we chose the best Fitbits for kids

While some people use “Fitbit” as shorthand to represent every type of fitness tracker, we’ve kept this list within the specific brand itself. While there are other fitness tracking options out there, Fitbit offers a complete enough lineup that it can appeal to a variety of kids. 

We started by comparing the entire Fitbit lineup, many of which we have actually reviewed. We focused on models that offer kid-friendly features, reasonable pricing, and designs that will appeal to a younger crowd. While there’s one model specifically made for kids, other models can appeal to slightly older children and teens who have different needs. 

The best Fitbits for kids: Reviews & Recommendations

Now that we’ve outlined some of the most relevant features, here are our specific picks for the best Fitbits for kids. While we have broken them down into categories, there’s always overlap

Best overall: Ace 3

Fitbit

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Why it made the cut: With a touchscreen display, eight days of battery life, impressive memory, and Parent and Kid View, this is the obvious choice for most young ones.

Specs

  • Ages: 6+
  • Battery Life: Up to 8 days
  • Charge Time: 2 hours

Pros

  • 8 days of battery life
  • Bedtime and alarms
  • Parent and Kid View
  • Water-resistant 
  • Interchangeable bands 

Cons

  • Pricey
  • No heart rate monitoring

The only Fitbit specifically made for children, the Ace 3 comes with tons of great features relevant to young ones. With 8 days of battery life, a touchscreen display, bedtime alerts, reminders to move, a step counter, and gentle alarms to wake your kids up, this Fitbit comes fully stocked.

One of the most kid-friendly aspects of the Ace 3 is the fun virtual badges, animated clock faces, and personalized avatars that add a healthy sense of competition and play to their activity. Your kids can also personalize their Fitbit with interchangeable accessories like Minions bands, for an added fee. 

There’s both parent and kid view, and it’s also water-resistant up to 50 meters, so they can even wear it while swimming. It’s by no means cheap, but with all the bells and whistles, we think it’s worth the investment. 

Best for style: Fitbit Luxe

Fitbit

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Why it made the cut: Fashion-forward and stylish, the Fitbit Luxe features a menstrual health tracker, several stress management tools, and sleep aids useful for teens.

Specs

  • Ages: 13+
  • Battery Life: Up to 5 days
  • Charge Time: 2 hours

Pros

  • Call/text notifications 
  • Connects to phone GPS to track pace and distance
  • Menstrual health tracker
  • Stylish design
  • Stress management features

Cons

  • Pricey
  • Website says the battery lasts 5 days, but quicker depending on use

Swimproof, slim, and fashion-forward, the Fitbit Luxe is the perfect tracker for teens who want to be more hands (or wrists?) on with their health. It not only takes care of all-day tracking, but also connects to a phone’s GPS to track pace and distance and allows wearers to stay connected with friends via call and text notifications. 

If your teenage girl has periods, she can track ovulation, record period symptoms, and log flow with the built-in menstrual health tracker, which can help her feel informed about her menstrual health. It also has several stress-management features, such as guided breathing, to help her with her mood and stress levels. We want to note: teenage girls have enough societal pressure, and we love that Fitbit’s team is committed to helping teenage girls stay healthy and happy without focusing on striving for “perfection.”

It’s not the cheapest option, but the Special Edition gorjana Soft Gold Stainless Steel Parker Link Bracelet doubles as a bracelet that goes with every outfit, which would make for the perfect birthday or holiday gift!

Best for teens: Inspire 3

Fitbit

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Why it made the cut: Easy to use and accessible for teens with a one-year premium trial included, this is a great starter tracker for young adults looking to track calories, heart rate, steps, and more at home and at school.

Specs

  • Water resistance: Up to 50 meters
  • Battery Life: Up to 10 days
  • Charge Time: 2 hours

Pros

  • Easy to use & accessible
  • Affordable 
  • Up to 10 days of battery
  • Six-month Fitbit Premium membership included
  • Competitive games

Cons

  • Screen may be hard to read in the sunlight
  • Band wears after some time

The Inspire 3 is Fitbit’s most accessible and easy-to-use fitness tracker, which makes it a solid option for teens.

New Fitbit users get a six-month free trial of Fitbit Premium so they can have access to guided meditations, exercises, and accountability to make their fitness and health journey even easier. 

With its sleek design and simple interface, Inspire 3 is a great starter Fitbit for tracking steps, heart rate, distance, calories, food logging, menstrual health, sleep, and more. The battery lasts up to 10 days and there are even fun games in the app, like Get Fit Bingo, for more competitive-minded teens.

Best for young kids: Ace 3: Minions Special Edition

Fitbit

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Why it made the cut: Meant for kids ages 6 and up, this Minions-themed fitness tracker offers parental controls and motivating challenges that make any activity feel like a game.

Specs

  • Ages: 6+
  • Battery Life: Up to 8 days
  • Charge Time: 2 hours

Pros

  • Meant for kids 6+
  • Swimproof
  • 8 days of battery
  • Relatable cartoon watch face
  • Parental controls

Cons

  • No heart rate sensor

Nothing motivates a young kid to get moving more than the mischievous Minions, whose boundless energy and curiosity cannot be contained. In fact, this Fitbit contains some fan-favorite phrases, like “Feed me!” This special edition of the Ace 3 provides simplified sleep tracking, friendly reminders to keep moving, call alerts, and bedtime reminders and alarms. It’s also water-resistant to 50 meters, and the Minions-yellow embossed silicon band is meant for kids’ little wrists—both in size and style.

There’s both a kid view and a parent view, so you can keep track of your child’s activity. This is a simple tracker without all the bells and whistles, which is a great option if you want to get a starter tracker. And, family challenges allow them to try and beat their sibling’s step count.

While the virtual badges and avatars provide some external motivation for kids to get active, the incentives won’t appeal to every kid. You should also make sure the kids know to approach the badges in a healthy way. 

Best with GPS: Fitbit Charge 5

Fitbit

SEE IT

Why it made the cut: This Fitbit with GPS can track over 20 workouts including swimming and has a built-in GPS system so your kids can leave their phones at home during workouts without feeling unsafe. 

Specs

  • Ages: 13+
  • Battery Life: Up to 7 days (Or 5 hours with GPS use)
  • Charge Time: 2 hours

Pros

  • Comfortable to wear 24/7
  • Built-in GPS 
  • Bigger touchscreen display 
  • Heart rate tracker
  • Easier to read in bright light 

Cons

  • Can’t take calls
  • The lack of buttons can take getting used to
  • No music playback control

Fitbit’s most advanced fitness and health tracker yet, this Fitbit with GPS comes with tons of elite features in a slim and lightweight design. It features an on-wrist ECG app, step tracker, calorie tracker, hourly activity, swim-tracking, and sleep monitoring. It also allows your kids to set goals and it buzzes when they hit certain heart rate zones. Plus, the main draw: built-in GPS for tracking routes and workouts.

The built-in GPS is great if your kids want to go without their phones without feeling unsafe. But you can also connect GPS from your phone to save battery if you’re running low.

While some may love the touchscreen approach, others may find the button-less design needs some getting used to. There’s also no music playback, and no third-party apps are supported.

What to consider when shopping for the best Fitbits for kids

A Fitbit is a great way to give a scientific gift, especially to younger kids in your household. There’s no better time to talk about the cardiovascular system than when they’re taking their heartbeat. Here’s what else you should know before hitting “add to cart.”

A quick note on the term “Fitbit”

For some people, the term “Fitbit” has taken on a more general meaning—it’s a catch-all that references any fitness tracker. It’s like how we often call plastic storage bags Ziploc bags or garbage receptacles Dumpsters. In reality, Fitbit is a specific brand that’s owned by Alphabet, Google’s parent company. We’re keeping this list almost entirely specific to that brand because the company makes a lot of excellent devices, but there are others out there like the Amazfit Band that would make a great option for kids.

Features

While Fitbit products have commonalities, some trackers come with unique features. It’s important to identify what you want to get out of your Fitbit. Do you want a hybrid tracker and smartwatch that can sync with a smartphone and offer more complex functionality? Or do you just want fitness tracking? Do you need GPS built in? Stress management tools? Take the company’s Fitbit quiz to help you make your decision. 

Budget

How much are you looking to spend? While some budget Fitbits are around $80, they can go all the way up to several hundred, depending on features and frills like GPS tracking and smartwatch capabilities. The kid-specific Ace is one of Fitbit’s cheaper models, which makes sense since kids are prone to breaking and losing gadgets on the regular. Buying a kid a $250 smartwatch can be a real gamble. 

Style

Your Fitbit’s style should reflect your child’s age and development. Some Fitbits, like the Ace 3, are meant for small children around 6 years, and others are meant for older teens like the Inspire 3 or Luxe. A kid won’t wear something if they hate the way it looks.

FAQs

Q: How much does a Fitbit for kids cost?

The only Fitbit specifically designed for kids, the Ace 3, costs $79.95. Anything fancier than that and you’re going to pay a premium. There are some other brands that offer cheaper fitness trackers. 

Q: Can an 11-year-old have a Fitbit account?

Whether or not your 11-year-old (or any minor) can have their own Fitbit account depends on the privacy laws in your individual country. Mostly, parents and legal guardians can create a family account to monitor their kids’ accounts. 

Q: Which Fitbit is best for a child?

Which Fitbit is best for a child depends on the needs and preferences of your unique child! If GPS is important, go with that model, or if price point is most important, you’ll want a cheaper option. It’s all about what works for your individual needs. If you’re looking for a starter model, though, we’d recommend the Ace 3. 

Final thoughts on the best Fitbits for kids

Fitbits are a great tool to make healthy living a convenient part of your child’s daily life. From fun incentives, cool features, and built-in tracking, it’s never been easier to teach your child how to have agency over their health. Hopefully, this article helps you narrow down the best Fitbits for kids so you can find the one that is right for your child.

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A scientific exploration of big juicy butts https://www.popsci.com/science/butt-science/ Tue, 02 May 2023 13:00:00 +0000 https://www.popsci.com/?p=537937
Red cherry shaped as butt on orange and purple ombre background
Julia Dufossé for Popular Science

Build your appreciation for the largest, most booty-ful muscle in your body with these fact-filled stories.

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Red cherry shaped as butt on orange and purple ombre background
Julia Dufossé for Popular Science

BUMS. HEINIES. FANNIES. DERRIERES. Few muscles in the human body carry as much cultural clout as the gluteus maximus. “Butts are a bellwether,” writes journalist Heather Radke in her 2022 book Butts: A Backstory. Radke goes on to explain that our feelings about our hindquarters often have more to do with race, gender, and sex than with the actual meat of them. Unlike with a knee or an elbow, Radke argues, when it comes to the tuchus, we’re far more likely to think about form than function—even though it features the largest muscle in the human body

For all the scrutiny we spare them (outside of when we’re trying on new jeans) our butts aren’t mere aesthetic flourishes. A booty is, in fact, a unique feat of evolution: Out of any species, humans have the most junk in their trunks. Many other creatures have muscle and fat padding their backsides, and some even have butt cheeks. But none pack anything close to the same proportions as us.

So why did our ancestors develop such a unique cushion? Evolutionary biologists’ best guess is that our shapely rears help us walk upright. The curved pelvic bone that gives the butt its prominence likely developed as our weight moved upward and our muscular needs shifted. Research increasingly suggests that more massive muscles in the vicinity of the buttocks make for faster sprinting and better running endurance too. “The butt is an essential adaptation for the human ability to run steadily, for long distances, and without injury,” Radke writes. 

That said, the gluteus maximus does more than just keep us on our feet. The fat that sits atop it affects how we feel whenever we sit or lie down. The organs nestled behind those cheeks also have a massive influence on our health and wellbeing. Here are a few of the ways our bums factor into scientific understanding, lifesaving medicine, and the future of engineering. 

Digging deep for ancient backsides 

For as long as humans have been making art, they’ve been thinking about bodacious butts. The 30,000-year-old Venus of Willendorf is a famous pocket-size figurine carved by a Western European civilization during the Upper Paleolithic. The statuette, which some archaeologists suspect served as a fertility charm, immortalizes a body too thick to quit.

Backside of Benus of Willendorf statue on light blue
The original Venus of Willendorf statue was excavated in present-day Austria, and is now housed at the Museum of Natural History in Vienna. Ali Meyer / Corbis / VCG / Getty Images

Scientists also love peeping at the actual posteriors of our early ancestors, which hold a broader archaeological significance in telling the stories of ancient people and their lifestyles. Differences in the pelvis and other sat-upon bones have long been used to determine the sexes of unearthed skeletal remains, though we know now there isn’t as clear-cut a binary as researchers long assumed. In 1972, anthropologist Kenneth Weiss flagged that experts were 12 percent more likely to classify skeletons found at dig sites as men versus women, which he blamed on a bias for marking indeterminate skeletons as male. Recent research bears that out, with anthropologists now designating many more remains as having a mix of pelvic characteristics (or simply being inconclusive) than they did historically. Still, while the distinction isn’t completely black and white, the signs of a body primed for or changed by childbirth are useful in figuring out the age and sex of ancient remains. Butt bones can also tell us about how people lived: This March, archaeologists published the oldest known evidence for human horseback riding in the journal Science Advances. They identified their 5,000-year-old equestrians—members of the Yamnaya culture, which spread from Eurasia throughout much of Europe around that same time—with the help of signs of wear and tear to hip sockets, thigh bones, and pelvises. 

Green pear shaped like butt on purple and pink ombre background
Julia Dufossé for Popular Science

Supporting heinies of all shapes and sizes

As Sharon Sonenblum, a principal research scientist at the School of Mechanical Engineering at Georgia Tech, puts it, “What could be better than studying butts?” The Rehabilitation Engineering and Applied Research Lab that she’s part of is perhaps more aptly referred to by its acronym: REAR. 

Stephen Sprigle, a Georgia Tech professor in industrial design, bioengineering, and physiology, started REARLab with better solutions for wheelchair users in mind. A decade ago, he and Sonenblum saw the potential for an engineering-minded solution to the serious clinical problem of injuries from sitting or lying down for extended periods. Pressure sores and ulcers are a risk whenever soft tissue presses against a surface for a prolonged time, and they become more dangerous in hospital settings—where antibiotic-resistant bacteria often lurk—and in people with conditions that hinder wound healing, like diabetes. 

Sonenblum recalls that they set out to answer a deceptively simple question: What makes one backside different from another? To answer it, they had to put a whole lot of booties into an MRI scanner. Those imaging studies and others (including some done on supine patients) have provided an unprecedented amount of data about butt cheeks and the stuff inside them. 

The big headline, Sprigle says, is that “we’re big bags of water.” “What the skeleton does in that big bag of goo is totally fascinating,” he says. 

The work proved particularly humbling for Sonenblum, who’d intended to spend her career studying how the gluteus maximus affects seating. Instead, she and her colleagues figured out that humans don’t rest on muscle at all—the fat is what really counts. Sonenblum and the rest of the REARLab team are investigating how the natural padding in our rears changes over time, particularly in people who spend a lot of time sitting or supine.

Today, REARLab creates more precise computer models and “phantoms” to help cushion testing—mainly for wheelchair seats, but also for ergonomic chairs of all stripes—better account for real-world bums. Phantoms aren’t quite faux butts; they’re simple and scalable geometric shapes, almost like the convex version of a seat cushion designed for your tuchus to nestle into. They don’t account for bodies’ individual differences either. 

“Phantoms are always a tricky balance between time and representation,” Sonenblum says. “You want to represent the population well, but you can’t have too many or you’ll spend your entire life running tests.”

Two butt scans with renderings of butt adipose tissue conforming to a chair when seated
REARLab renderings compare the soft adipose tissue on two seated butts. On the left, the tissue is mostly intact, providing good cushioning for the body; on the right, the tissue has lost it structural integrity and almost resembles cottage cheese. © Sharon Sonenblum / Georgia Institute of Technology

REARLab’s current approach is to use two shapes—elliptical and trigonometric—to represent a fuller backside and one more likely to pose biomechanical problems when seated, respectively. It would be reasonable to assume the trigonometric butt is the bonier of the two, Sonenblum says, but the reality isn’t so simple. Large individuals with lots of adipose tissue can still lose the round cushioning when they sit. 

“I’ve seen scans of butts that look like this, and when I do, I think, Wow, that’s a high-risk butt,” Sonenblum explains. It comes down to the quality of the tissue, she adds. “If you touch a lot of butts, you’ll find that the tissue changes for people who are at risk [of pressure injuries]. It feels different.”

Sonenblum and Sprigle hope that continued work on backside modeling, cushion-testing standards, and adipose analysis will help wheelchair users and patients confined to their beds for long stretches stay safer and more comfortable. But their work has implications for absolutely anyone who sits down. When asked what folks should take away from their studies, they’re both quick to answer: Move. People with limited mobility may not be able to avoid the loss of structural integrity in their butt tissue, but anyone with the ability to get up often and flex their muscles can keep that natural padding in prime health. 

Finding better bellwethers for bowel cancer

When it comes to protecting your posterior, it’s not just the bodacious bits of the outside that count. One of the biggest backside-related issues scientists are tackling today is the sharp rise in colorectal cancer, which starts with abnormal cell growth in the colon or rectum. It’s already the third-most-common cancer and second leading cause of cancer death, but it represents a mounting threat, especially for millennials. New cases of young-onset colorectal cancer (yoCRC)—defined as a diagnosis before age 50—have gone up by around 50 percent since the mid-1990s. 

Blake Buchalter, a postdoctoral fellow at Cleveland Clinic Lerner Research Institute focused on cancer epidemiology, says that the most troubling thing about this recent uptick in cases is how little we know about what’s causing it. He and his colleagues suspect that 35- to 49-year-olds who die from colorectal cancer may share many of the same demographics and risk factors—higher body weight, lower activity levels, smoking, alcohol use, and diets high in processed and red meats—seen in patients aged 50 and older. But those under the age of 35 don’t follow those patterns as closely as expected. 

“This indicated to us that mortality among the youngest colorectal cancer patients may have different drivers than among older populations,” Buchalter says. “Our future work in this space aims to identify underlying factors that might be driving higher incidence and mortality among certain age groups in particular geographic regions.” 

During a standard colonoscopy, gastroenterologists are able to identify and remove potentially precancerous polyps known as adenomas on the spot. No DIY kit can manage that.

Buchalter hopes that more granular data will encourage more granular screening guidelines too. While he was heartened to see the US Preventative Services Task Force shift the recommended colon cancer screening age down from 50 to 45 in 2021, it’s clear that some populations are at risk for the disease earlier, he says. Buchalter and his colleagues hope to zero in on who should be getting screened in their 20s and 30s. 

But colonoscopies, the most commonly recommended form of detection, present a major hurdle in themselves. A 2019 study found that only 60 percent of age-eligible US adults were up to date on their colorectal cancer screenings, with others citing fear, embarrassment, and logistical challenges such as transportation to explain their delayed colonoscopies. At-home fecal tests offer a less invasive alternative, but research shows that fear of a bad diagnosis and disgust with the idea of collecting and mailing samples still keep many folks from using them. Blood tests and colon capsule endoscopy (CCE), in which patients swallow a pill-size camera to allow doctors to examine the gastrointestinal tract, both show promise in supplementing, and perhaps someday replacing, the oft-dreaded colonoscopy.

For now, it’s worth going in for the physical screening if you can manage it. While blood and stool tests can accurately detect signs of the cancer, colonoscopies can actually help prevent it. During a standard colonoscopy, gastro­enterologists are able to identify and remove potentially precancerous polyps known as adenomas on the spot. No DIY kit can manage that.  

Red strawberry shaped like a butt on a blue and white ombre background
Julia Dufossé for Popular Science

Tracking microbiomes with futuristic commodes

Meanwhile, other researchers are uncovering health secrets from long-ago water closets. In 2022, archaeologists uncovered what they believe to be the oldest flush toilet ever found, in Xi’an, China. The 2,400-year-old lavatory features a pipe leading to an outdoor pit. Researchers believe the commode, which was located inside a palace, allowed servants to wash waste out of sight with buckets of water. Flush toilets wouldn’t appear in Europe until the 1500s, and wouldn’t become commonplace until the late 19th century. Up until that point, major US cities employed fleets of “night soil men” to dig up and dispose of the contents of household privies and public loos.

As far as we’ve come from the days of night soil, the future of the humble toilet looks even brighter. Sonia Grego, an associate research professor in the Duke University Department of Electrical and Computer Engineering, says she’s “super-excited” to see commodes enter the 21st century. 

“Smart” toilets boast everything from app-controlled heated seats to detailed water-usage trackers, and could grow into a $13.5 billion industry by the end of the decade. But Grego’s team—the Duke Smart Toilet Lab at the Pratt School of Engineering—is focused on turning waste flushed down porcelain bowls into a noninvasive health tool. She envisions a future in which your toilet can warn you of impending flare-ups of gut conditions like irritable bowel syndrome, flag dietary deficiencies, and even screen for signs of cancer. 

“When we first started to work on the smart toilet for stool analysis, laboratory scientists were skeptical that accurate analytical results could be obtained from specimens that had been dropped in a toilet instead of a sterile collection container,” Grego recalls. “The perspective is very different now.”

Brown fuzzy kiwi shaped like a butt on a green ombre background
Julia Dufossé for Popular Science

Drawing inspiration from wild butts 

Humans may be unusually blessed in the butt-cheek department, but that doesn’t mean other animals’ rears hold less scientific appeal. From modeling the evolution of the anus to cracking the code on climate-friendly gut microbes, scientists are keeping close tabs on all sorts of animal bottoms. Some researchers are even hoping to harness the power of butt breathing—yes, actually breathing through your butt—for future applications in human medicine. 

We’ll circle back to backside breathing in a moment. First, let’s consider the wombat. While it’s true enough that everybody poops, these marsupials are the only animals known to drop cubes. For years, no one was quite sure how they managed to get a square peg out of a round hole. Some even assumed the wombat must have an anus designed for squeezing out blocks instead of cylinders. In 2020, mechanical engineers and wildlife ecologists at Georgia Tech teamed up to publish a surprising new explanation for the shape in the aptly named journal Soft Matter. They’d borrowed roadkill from Australia to do the first-ever close examination of a wombat’s intestines. By inflating the digestive tract and comparing it to more familiar pig intestines, they were able to show that the marsupial’s innards have more variation in elasticity: Instead of being fairly uniform throughout, the organs have some inflexible zones. The team’s findings suggest that a few nooks within the digestive system—some stretchy, others stiff—provide a means to shape the refuse into a square. 

Wombat butts themselves, by the by, are veritable buns of steel. Their rumps contain four fused bony plates surrounded by cartilage and fat and can be used to effectively plug up the entrance to a burrow when potential predators come sniffing around. While this has yet to be caught happening live, some scientists think wombats can even use their powerful bums to crush the skulls of intruders like foxes and dingoes who manage to make it inside. 

So now we have more clarity on how wombats poop cubes, but the question of why remains unanswered. Experts have posited that wombats communicate with one another by sniffing out the location of poop cubes, making it advantageous to produce turds less likely to roll out of place. Others argue that the unusual shape is a happy accident: Wombats can spend as long as a week digesting a single meal, with their intestines painstakingly squeezing out every possible drop of moisture to help them survive the arid conditions Down Under. Their entrails, when unwound, stretch some 33 feet—10 feet more than typical human guts—to help facilitate the frugal squeezing. When the species is raised in captivity with loads of food and water, their poops come out moister and rounder

Elsewhere in the world of scat science, folks are working to understand the secrets of nonhuman gut microbiomes. Earlier this year, biotechnologists at Washington State University showed that baby kangaroo feces could help make beef more eco-friendly. Joey guts contain microbes that produce acetic acid instead of methane, which cows burp out in such abundance that it significantly worsens climate change. By reseeding a simulated cow stomach with poop from a newborn kangaroo, researchers say they successfully converted the gut to a factory of acetic acid, which doesn’t trap heat in the atmosphere. They hope to try the transfer out in a real bovine sometime soon. 

Warty comb jelly's translucent body in the ocean
When the warty comb jelly needs to expel digested food, it forms a new pore between its skin and digestive skin (also known as a “transient anus”). ImageBROKER / Getty Images

Going back to the butt breathing, scientists are hoping to suss out how to give humans a superpower already exhibited by catfish and sea cucumbers. In 2021, Japanese researchers reported in the journal Med that they’d been able to keep rodents alive in oxygen-poor conditions by ventilating them through their anuses. Inspired by loaches—freshwater fish that can take in oxygen through their intestines—the scientists are trying to find new ways to help patients who can’t get enough air on their own. They’ve moved on to study pigs, which they say do wonderfully with a shot of perfluorodecalin (a liquid chemical that can carry large amounts of oxygen) up the bum. 

From an evolutionary standpoint, it’s not all that surprising that our outbox can handle the same duties as our inbox. Though it’s still not clear which came first, it’s well established that the anus and the mouth develop out of the same rudimentary cell structures wherever they appear. Some of the most basic animals still use a single opening for all their digestive needs. And one creature—just one, as far as we know—has a “transient anus.”

In 2019, Sidney Tamm of the Marine Biological Laboratory in Woods Hole, Massachusetts, demonstrated that the warty comb jelly creates new anuses as needed. Whenever sufficient waste builds up—which happens as often as every 10 minutes in young jellies—the gut bulges out enough to fuse with the creature’s epidermis, creating an opening for defecation. Then it closes right back up. It’s possible that the world’s first anuses followed the same on-demand model, proving yet again that the butt and its contents are worthy of our awe, curiosity, and respect.  

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The best trekking poles of 2023 https://www.popsci.com/gear/best-trekking-poles/ Tue, 13 Sep 2022 17:00:00 +0000 https://www.popsci.com/?p=469199
best trekking poles sliced header
Tony Ware

The best tools for keeping you upright on all manner of hikes, treks, and scrambles.

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Tony Ware

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Best overall The Black Diamond Alpine FLZ is a dynamic, highly packable trekking pole. Black Diamond Alpine FLZ
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The Black Diamond Alpine FLZ is a dynamic, highly packable trekking pole.

Best carbon fiber These MSR poles feature a “Dynalock” mechanism that shores up their durability.
MSR Dynalock Ascent Carbon
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The MSR Dynalock Ascent Carbon is a versatile, sturdy, and comfortable pair of poles.

Best aluminum Leki Makalu Lite Leki Makalu Lite
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The Leki Makalu Lite will hold up through months-long treks over all sorts of terrain.

Many dedicated backpackers consider a quality pair of trekking poles essential gear for hiking. They help you hike and keep your balance over steep hills, rocky paths, and slippery snow-covered trails. Like their predecessor, the humble walking stick, a quality pair of hiking poles are sturdy enough to put your entire weight on them, yet light enough that they do not feel like a burden after a long day on the trail. They ease the strain on your knees and back, especially if you’re carrying a heavy pack. There are a dizzying number of poles to choose from. They’re made from different materials, feature different designs, and, of course, some are more expensive than others. We’ve tried a whole bunch of popular options, taking them on runs, hikes, climbs, and scrambles to find the best trekking poles for all your outdoor adventures.

How we picked the best trekking poles 

I’ve been writing about outdoor gear and my often dubious adventure travel for decades at publications like Hearst, HuffPost, BBC Travel, Fodor’s, Adventure Cycling, Input, and many others. My criteria for experiencing new places usually include how many people visit (the fewer the better), and if it has a reputation as a “challenging” journey. Over the years, I’ve traveled across all kinds of terrain and environments, many of which required a good set of trekking poles to navigate.

I’ve spent a good deal of time testing trekking poles—walking, running, climbing, scrambling, and sometimes falling—all over the world. Over the years, I’ve found a few favorites. I’ve also compared notes and talked for hours with trekkers, hikers, and adventurers about gear around countless campfires and well-worn tables in questionable bars.

The best trekking poles: Reviews & Recommendations

Like most outdoor gear, trekking pole preference can vary from person to person. Given that, our recommendations span a variety of options made from different materials and covering a wide range of prices. All of them, however, have a clear edge over similar poles in important qualities like durability and weight.

Best overall: Black Diamond Alpine FLZ

Black Diamond

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Buy it used or refurbished: eBay

Why it made the cut: The Black Diamond Alpine FLZ is a highly versatile pole that packs down small, making it a prime choice for all kinds of activities.

Specs

  • Weight: 18 ounces
  • Maximum length: 43, 49, or 55 inches
  • Collapsed length: 14, 15, or 16 inches
  • Shaft material: Aluminum
  • Grip material: Cork
  • Pole design: Foldable
  • Tips: Carbide tips, trail baskets, snow baskets, rubber tips (sold separately)

Pros

  • Versatile
  • Comfortable handles
  • Packable

Cons

  • Heavy

The Black Diamond Alpine FLZ is an incredibly versatile trekking pole. The small packable size and durable aluminum construction make it an optimal pole for most everything including rugged trekking, multi-day backpacking, steep hiking, and even backcountry skiing. The cork handles become increasingly more comfortable over time as well as a secondary foam grip.

While a telescoping pole is inherently stronger than a foldable one, I’ve found the Alpine FLZ holds up extremely well in a variety of precarious situations including nefarious water crossings and muddy sheer drop-offs. They feature Black Diamond’s patented Flicklock pro locking mechanism, which uses a lever to secure the pole length with an inner adjustable tension dial that requires a small Allen key to adjust.

The Black Diamond Alpine FLZ is far from the fanciest pair of trekking poles out there but has proven that it can get the job done in difficult situations, and feels comfortable on easy trail hikes.

Best carbon fiber: MSR Dynalock Ascent Carbon

MSR

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Why it made the cut: The MSR Dynalock Ascent Carbon is a versatile, sturdy, and comfortable pair of poles that work for a wide variety of adventures.

Specs

  • Weight: 17 ounces
  • Maximum length: 47 inches or 55 inches
  • Collapsed length: 14.25 inches or 17.5 inches
  • Shaft material: Carbon fiber
  • Grip material: EVA foam
  • Pole design: Collapsible
  • Tips: Winter and summer baskets

Pros

  • Comfortable grip
  • Versatile
  • Small pack size

Cons

  • Expensive
  • Heavy for a carbon pole

My friend Ben has been almost everywhere on the globe and he always travels with his MSR Dynalock Ascent carbon poles, which he considers an extension of himself and one of the best gear spurges he’s ever made (it may also be the only one).

The Dynalock Ascent poles have comfortable, contoured foam grip handles and padded straps. Each one folds down to a very packable 14.25-17 inches, depending on which size you get. Unlike most other poles where most of the tips are sold separately, these come with both winter and summer basket tips. 

They also feature MSR’s signature Dynalock mechanism, which consists of a thick aluminum lever and an inner metal dial that allows you to tighten or loosen with ease as well as providing exceptional sturdiness. It also locks each section into place with metal buttons on the sides. As someone who often has “Final Destination”-type scenarios running through my brain, I appreciate both of these components. 

Best aluminum: Leki Makalu Lite

REI

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Buy it used or refurbished: eBay

Why it made the cut: The Leki Makalu Lite is one of the most durable poles I’ve tried.

Specs

  • Weight: 17.3 ounces
  • Maximum length: 54 inches
  • Collapsed length: 26 inches
  • Shaft material: Aluminum
  • Grip material: Cork
  • Pole design: Collapsible
  • Tips: Carbide tips, summer basket

Pros

  • Comfortable
  • Extremely durable
  • Moderate price

Cons

  • Large packed size

If you’re planning to use your trekking poles on a weeks-long adventure, Leki’s Makalu Lite poles are among the most durable we’ve found. Despite the name, they’re slightly thicker than most other poles, making them tremendously strong, as well as fairly heavy.

The Makalu Lite features Leki’s very comfortable “Aergon Air” grip—a cork design with a hollow core and wide support at a lightly tilted ergonomic angle. Like all Leki poles, these use the company’s durable “Speed Lock” system, which combines a lever lock with a small dial to tighten spring tension by hand.

A pair of Makalu Lites is overkill for your average day hike, but their durability is worth the extra weight on a long trip where you’ll traverse mountains or glacial ice for weeks or months.

Best for hiking: Black Diamond Alpine Carbon Cork

Black Diamond

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Buy it used or refurbished: eBay

Why it made the cut: The Black Diamond Alpine Carbon Cork is an incredibly sturdy carbon pole with a very comfortable grip.

Specs

  • Weight: 17 ounces
  • Maximum length: 51 inches
  • Collapsed length: 24 inches
  • Shaft material: Carbon fiber
  • Grip material: Cork
  • Pole design: Collapsible
  • Tips: Carbide tips and trail baskets included; snow baskets sold separately

Pros

  • Comfortable
  • Excellent locking mechanism
  • Durable

Cons

  • Not as packable as other options
  • Expensive

I prefer cork handles over rubber and foam because they mold to your hands over time so, eventually, feel like a seamless extension of your body. The cork handles on Black Diamond’s Alpine carbon poles are quite comfortable right out of the box and improve exponentially over time. Like most trekking poles, they have a secondary foam grip beneath the handles, which gives you a comfortable place to grab when you need to lower your grip, as well as wide wrist straps.

They are amazingly durable and sturdy for a carbon pole, thanks to their thicker shafts and Black Diamond’s patented “Flicklock” mechanism, which flips into place with a robust snap. The “Flicklock” system has its disadvantages: The locking mechanism requires a tiny Allen key to adjust, which isn’t ideal since it’s easily misplaced. Not being the most graceful person, (especially when hiking) I routinely get my poles stuck between boulders requiring intense back-and-forth movement to dislodge. Despite this, I have yet to break them.

The collapsed length of these poles means they’re not well-suited to be stowed in a backpack during a technical climb but for most activities, including trekking over rock and snow in remote regions of the world, these poles are a solid choice that will last for years.

Best for backpacking: Black Diamond Trail Ergo Cork

Black Diamond

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Buy it used or refurbished: eBay

Why it made the cut: The Black Diamond Trail Ergo Cork is a solid, affordable option that’s durable enough to handle most backpacking trips.

Specs

  • Weight: 18 ounces
  • Maximum length: 55 inches
  • Collapsed length: 27 inches
  • Shaft material: Aluminum
  • Grip material: Cork
  • Pole design: Collapsible
  • Tips: Carbide tips, trekking baskets, and snow baskets

Pros

  • Comfortable
  • Versatile
  • Reasonable mid-range price

Cons

  • Doesn’t pack down as small as other options

Black Diamond’s Trail Ergo Cork trekking poles are a great pick for new hikers. They’re sturdy, comfortable, and reliable—a great fit for most backpacking and thru-hiking. Plus, at less than $150, they don’t cost a fortune.

 The cork handles are tilted forward slightly for a more natural, ergonomic wrist alignment. They also have padded straps and a foam secondary grip, making them easy to hold. Like the other Black Diamond hiking poles on our list, these feature the company’s patented “Flicklock” system, ensuring they don’t come loose while you’re walking.

Collapsing to a fairly large 27 inches, they are longer than the majority of other poles when packed away. Unless you’re taking them on a plane, though, that probably shouldn’t be too much of an issue.

Best ultralight: Gossamer Gear LT5 Three Piece Carbon

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Why it made the cut: The Gossamer Gear LT5 is one of the lightest trekking poles available.

Specs

  • Weight: 10.6 ounces
  • Maximum length: 51 inches
  • Collapsed length: 23.5 inches
  • Shaft material: Carbon fiber
  • Grip material: EVA foam
  • Pole design: Collapsible
  • Tips: Carbide tips

Pros

  • Comfortable
  • Ultralight
  • Extremely durable for their weight

Cons

  • Expensive

For situations where every ounce (or even gram) counts, the ultralight Gossamer Gear LT5 carbon trekking poles streamline your experience better than any other poles. Despite weighing less than 11 ounces, they’re incredibly durable. I used them on a multi-week thru-hike over mixed terrain through a good portion of northern Spain one summer where I was intent on carrying as little weight as possible, both emotionally and physically, and they didn’t let me down.

The twist-lock mechanism is easy to set; you simply rotate the sections for a secure lock. The wrist straps sport comfortable padding and the EVA foam handles have proven to be comfortable enough (though I am partial to cork handles).

The LT5s also serve as great support for ultralight tents that use trekking poles as part of the structure, thus providing a super lightweight sleep system.

Best budget: Trekology Trek-Z

TREKOLOGY

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Buy it used or refurbished: eBay

Why it made the cut: The Trekology Trek-Z is an incredibly inexpensive pole that doesn’t sacrifice comfort or durability.

Specs

  • Weight: 26 ounces
  • Maximum length: 51 inches
  • Collapsed length: 15 inches
  • Shaft material: Aluminum
  • Grip material: Cork
  • Pole design: Foldable
  • Tips: Carbide, rubber, snow baskets, mud stops, rubber feet

Pros

  • Inexpensive
  • Durable
  • Folds down small

Cons

  • Heavy

Made from aerospace-grade 7075 aluminum alloy, the Trekology Trek-Z is an inexpensive pair of poles that come complete with carbide tips, rubber tips, snow baskets, mud stops, and rubber feet, making them highly adaptable and a huge bargain. They feature a metal flip-lock mechanism that’s easy to operate, though you may not use it often since they offer a very limited 7-inch range. They do collapse into a very compact 15-inch package, though.

For less than $50, the Trek-Z is one of the most affordable poles we’ve seen. Unsurprisingly, they’re also among the heaviest. We wouldn’t recommend them for alpine climbing, mountain running, or speed hiking, where you want to be quick and nimble. For those sticking to the trail and not too concerned about their performance, they’re an excellent option for not a lot of money.

One thing to keep in mind: Trekology makes a new “Trek-Z 2.0” with EVA foam grips instead of cork. In general, I prefer cork grips because of the material’s moldable properties, so we’re sticking with the original. Just keep in mind that it may become harder to find in the coming months.

What to consider when buying trekking poles

Finding the perfect trekking pole can be a daunting task. As with all outdoor gear, there are a variety of options to consider. More often than not, finding the “best” choice requires you to balance different strengths and weaknesses based on your personal needs and taste. The lightest trekking poles will rarely be the absolute sturdiest. The strongest poles will likely not be the most packable. To help you figure out what you need, let’s talk about the most important elements of any trekking pole set.

Sizing up your poles

Trekking poles come in different lengths so that any person can find a pair that feels right. At standing position, the grip of the pole should line up with your elbow or, more precisely, with your hands when your elbows are bent at a 90-degree angle. If you’re shopping at home, look for poles that are adjustable to within 20-24 inches shorter than you. For example, I’m 5 feet 6 inches, or 66 inches, so I want poles that you can set to a height between 42-46 inches.

Most modern trekking poles are adjustable to some degree, so there’s a lot of wiggle room if you aren’t sure about what will feel right. Some companies also make fixed-height poles, as they are technically stronger. All of our recommendations are adjustable, though, as we find them to be much more versatile than fixed-length poles. In general, I usually shorten my poles when ascending a steep incline and lengthen them when descending. Collapsible and foldable trekking poles allow the user to change the overall length of the pole as the terrain and situation merit.

Collapsible poles feature a telescoping design, where increasingly narrow sections slide and fit inside each other. Foldable poles have a reinforced cord running through them that holds the sections together when pulled apart while allowing them to fold—like the pole technology used in most lightweight tents. 

Telescoping poles will be stronger than their foldable counterparts because, in most cases, the pole overlaps and slides into itself at a greater distance than foldable ones. A fixed-length pole will be the most durable option, though, as there are no weak points or breaks in the shaft. Many poles now feature one telescoping section coupled with two folding sections to offer more precise adjustment options.

Pole material

Most trekking poles are made from either high-grade aluminum or carbon fiber. Carbon fiber produces a lighter pole, while sacrificing a bit of durability. Under intense stress, a carbon fiber pole will likely snap. Aluminum poles, by contrast, will usually bend before they break, giving you a bit of a warning that you should navigate out of that particular situation right away if at all possible. 

If you’re looking for speed and/or the ability to go long distances, a carbon pole is probably your best choice. If you’re okay with a slightly heavier pole (and we’re usually talking ounces here, not pounds), an aluminum pole may be a better fit for difficult terrain and will last a bit longer.

Check the grip

You’re going to spend a long time holding your trekking poles’ grips, so you want to make sure that they’re comfortable. You should take a look at the grip and, ideally, give it a squeeze to see how it feels in your hand.

Most pole grips are made from cork, foam, or rubber. I prefer cork because the material molds to the shape of your hand over time. Grips made with EVA foam are also often quite comfortable and weigh a bit less than cork. Rubber grips absorb shock exceptionally well, but can get sticky and cause blisters when it’s hot and humid out.

Tips

Trekking poles come with different kinds of tips on the end, which can help you move across different kinds of terrain. Many poles, including our recommendations, either come with multiple sets of pole tips or give you the opportunity to buy alternate tips or replacements when you need them. (You should replace your tips every 1,500-2,000 miles.) Most pole tips have a screw-on mechanism, so it’s easy to change them on the fly, so it’s nice to have multiple options on your trip. Here are some of the most common choices:

Rubber tips provide extra grip on wet surfaces, as well as shock absorption on paved surfaces. Since they’re softer and less pointy, rubber tips don’t tear up trails as much as carbide tips, but also don’t provide as much traction.

Carbide tips are extremely durable. They don’t wear down as quickly as rubber versions. With a sharper point, they grip well on rock, dirt, and ice, allowing you to really dig into surfaces. They’ll also rip up soft dirt, so they may damage hiking trails.

Rubber feet have a shape that resembles a small foot. With a wider footprint, they allow you to move faster without losing your balance.

Mud baskets attach a few inches above the tip of your poles and prevent your poles from sinking down too far into soft, muddy earth. They can also prevent some of the mud from splattering onto your calves. Like carbide tips, though, they can damage plant life on trails, so you should reserve them for appropriate terrain.

Snow baskets are a wider version of mud baskets made for snow. They function like snowshoes, keeping your poles near the surface of deep snow.

Locking mechanism

If you follow my lead and go with adjustable poles, you should take a closer look at how it opens and closes. Most adjustable trekking poles feature a locking mechanism with a lever that opens or closes to slide the pole length up or down, coupled with a push button lock or spring-loaded twist lock. Many also include an inner dial in the lever to increase or decrease tension. When considering a pole, check to make sure it’s easy to adjust the poles and operate the lock with or without gloves. If you buy poles that require special tools to change spring tension, make sure those are included. You want a pole that you can easily adjust when out on the trail but also locks securely.

FAQs

Q: How much do the best trekking poles cost?

Most trekking poles cost $50-$250, depending on what they’re made from, versatility, comfort, durability, and weight. Generally speaking, the lighter the pole, the higher the price tag. When choosing hiking poles, remember that they need to be light enough to lift and carry all day without tiring you out on a hike, but strong enough to support your body weight.

Q: Where do I recycle my trekking poles?

If they are in good working condition without structural damage, you can often recycle a pair of trekking poles through a gear trade-in program like the one offered by REI. If they aren’t reusable, you can put aluminum poles out with your household metal recycling.

Carbon fiber trekking poles aren’t recyclable. There are companies who are developing ways to recycle it, but it’s not a process that is easy or currently available to the general public.

Q: Are trekking poles bad for trails?

Trekking poles can be bad for trails as they have the potential to tear up soft soil and damage plants growing along the trailside. Pay close attention to where you place your poles, and stick to hiking best practices, including the following:

Don’t use your poles when you don’t need them. Use rubber tips as much as possible. In an area with tense vegetation, avoid using baskets that will rip up plant life. And finally, make sure to leave no trace.

Q: Do carbon fiber trekking poles break?

Carbon trekking poles can break, though it’s usually a result of extreme pressure. It doesn’t happen often enough for them to be considered unsafe. 

Originally developed for the aerospace industry, carbon fiber is lightweight, strong, and stiff made from woven fibers held together with resin. It is stronger than even steel of the same thickness while also being much lighter which is why it’s used to make things like trekking poles and bicycles.

Final thoughts on the best trekking poles

Outdoor gear companies are always finding ways to build sturdier, lighter trekking poles, but I find that you don’t need to get too worried about the particulars. As long as you get a pair that’s sturdy, comfortable to hold, and light enough to use all day, you shouldn’t worry too much about optimizing for the “best” experience. More than anything, you want something reliable. All of the poles included here are durable and comfortable with the potential to be that favorite piece of gear you don’t leave for an adventure without.

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Walking correctly takes work—here’s how to improve every step https://www.popsci.com/story/health/how-to-walk-correctly/ Fri, 22 May 2020 18:57:21 +0000 https://www.popsci.com/uncategorized/how-to-walk-correctly/
Walking
Each step happens in two parts. Stan Horaczek

Experts explain how to make the most of your daily strolls.

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Walking
Each step happens in two parts. Stan Horaczek

Chances are, you learned to walk when you were just a toddler and you haven’t really thought about it much since. It’s easy to nerd out on other fitness activities, like running or weight lifting. But, walking is something we often take for granted.

During the COVID-19 pandemic, however, walking leveled up as an essential part of maintaining our mental and physical health. A simple stroll can go a long way to clear the mental cobwebs and stop your fitness tracker from screaming at you due to your Jabba the Hutt lifestyle.

Before you start putting in the miles, it’s worth taking a look at how you walk. After all, it’s a repetitive motion and thousands of steps per day can put a lot of stress on your entire body—not just your legs and feet. Here are some tips from orthopedic experts on how to go for a walk without abusing your body.

Understand the mechanics

Having a clear idea of what a step actually involves can help you visualize how to walk correctly. Every step happens in two phases: stance and swing. Jessica Rose, a professor in the Department of Orthopaedic Surgery at Stanford University and director of the Motion & Gait Analysis Laboratory at the Lucille Packard Children’s Hospital provides the following description: “Typically, the stance phase starts with the leading foot making heel contact with the ground, followed by a heel-toe progression of the weight-bearing foot. The Swing phase starts with rapid hip, knee, and ankle flexion to clear the foot from the ground, the knee then rapidly extends to prepare for the next step. To assist with balance and forward momentum the arms swing in a reciprocal manner, the opposite arm swings forward with the leading foot. A single gait cycle of stance and swing typically lasts about 1-second.” Your brain does all of that instinctually, but understanding the parts can be valuable in assessing where you might have weaknesses and can help doctors assess any pain you’re having.

Pick the right shoes

Choosing the wrong pair of shoes can wreak havoc on your feet, obviously, but those ill-effects can travel all the way up your body. “There’s no perfect shoe for everyone,” says Lew Schon, Director of Orthopedic Innovation Institute of Foot and Ankle Reconstruction at Mercy Medical Center, “but stability is crucial. You don’t want to wear flip-flops or anything that isn’t tight to your foot. They can cause weird stresses and injure your skin.” Blisters from a shoe rubbing against your foot will end your walking initiative in a hurry.

When it comes to padding, though, more isn’t always better. If the sole is too soft, your foot can sink deeply into it and create awkward stresses on your bones and joints and make it difficult to balance. Dr. Schon recommends starting with a standard amount of padding and increasing its thickness if you have a higher body weight. Too much padding, however, can reduce the positive effect the repetitive impacts will have on bone density, which is especially important for older people.

Many shoe makers offer options with corrective structures to try and provide support in needed areas or even correct problems. “You can look at the sole of your shoes and see how your shoes are wearing,” says Wendi Weimar, Director, Sports Biomechanics Laboratory Lab at Auburn. “If they’re wearing too much on the inside, then you might need something that gives you a little more arch support. If they’re wearing more quickly at the heel and causing pain, then you might need a little more cushioning.” She’s careful, however, to explain that it’s not an exact science, especially when you’re doing it on your own. Adding arch support when you have a low arch isn’t necessarily going to fix the issue. A trained orthopedist will use testing and specialized tools.

If you’re unsure about the shape of your step, sticking with a neutral shoe is a good place to start unless you’re having specific pain or are getting a personal assessment.

Tie your shoes correctly

No matter what shoe you buy, tying it correctly will make a big difference in the way it performs. “For a typical eight-eyelet shoe, there are more than 200 ways to tie them based on your feet, walking pattern, and body composition,” says Weimar. “We have tied shoes of people with peripheral neuropathy and it has actually improved the condition. I wouldn’t have believed it if I didn’t see it.”

Weimar suggests starting with a tying pattern known as the runner’s loop, which helps to pull your foot back into the heel of the shoe to reduce its ability to move around. That will drastically cut down on blisters and reduce the chances of an awkward impact on the wrong part of the sole.

Pay attention to whether you’re favoring one side of your body

It’s possible for your body to have an injury that you won’t even notice and that can negatively affect your body with every step. “If you find that you lean to one side, this may indicate weakness, pain or injury on that side,” says Rose. “We lean over to the weak or painful side, shifting our center of mass to alleviate forces on that limb.” That imbalance can cause problems throughout the body.

If you start to recognize an imbalance, professionals don’t recommend trying to fix it by forcing yourself into the right position because that could make it worse. Rather, finding the underlying cause with a doctor can help eliminate the source of the problem rather than simply addressing the symptom.

Stand up straight

Slouching is almost universally bad, but that’s especially true during a walk. “You want to pull your shoulders back, keep your bum tucked underneath you, and your head parallel to the ground,” says Weimar. “When you lift your chin up and stop slouching, it will automatically help bring your head in line with your pelvis.” If you’re used to slouching at a desk all day (like I am) you may actually find that your back, neck, and shoulder muscles feel sore after a long walk since they’re not used to that kind of engagement.

In order to keep your body upright, muscles throughout your body have to activate. “It involves your abdominal muscles as well as your glutei,” says Rose.”They tend to get neglected, but they keep your trunk and pelvis in a good position.” That’s not to say that you have to squeeze your abs and butt as hard as possible as you walk, but they should be engaged, not relaxed.

Keeping your eyes up and parallel to the horizon will also help you keep your balance, which may suffer if you’re staring at a downward angle.

Don’t try to force your feet straight

Your feet likely have a natural angle that prevents them from facing perfectly straight ahead. “Your feet point where your legs tell them to,” says Rose. “It’s not something someone should try to correct on their own, but it is something they should try to understand where it’s coming from.” Forcing your feet forward against their natural rotation can put undue torque on the ankles, hips, and feet.

It can become an issue if you’re pushing off with the wrong part of your foot. ”We want the foot to become the best lever it can be. ” says Weimar. “When you roll off the front of your foot, you want the center of pressure to come off between your big toe and your second toe.” Pushing off too far to one side can cause common issues such as bunions.ei

Choose the right surface and location for walking

A walk around the neighborhood is great if you have the opportunity because it’s quick and doesn’t require driving. But streets aren’t perfectly flat—they’re sloped to improve drainage—and that uneven surface can be an issue in the long term. “Your outside leg strikes the ground lower than your inside leg. That leg close to the curb strikes lower which is going to cause a mismatched pelvic girdle position and get everything out of whack,” says Weimar. “If you walk out on the right side of the road, walk back on the other to try and even those things out.” She also recommends walking on the flatter part of the street instead of directly in the gutter if you can safely avoid it with traffic.

Walking on slightly irregular surfaces like trails can help build strength in the muscles and joints as your legs adapt to the irregular orientations of each strike. Dirt also provides a softer surface that won’t tax your feet and joints as much.

Hit the hills

Going up and down hills during your walk can crank up the cardiovascular benefits of a walk, but the technique changes slightly. “When you walk up a hill, you want to lean into the hill,” says Weimar. “You want your center of gravity to get a little bit in front of your feet so when you step, the propulsion part of your step is pushing your body up the hill.”

Coming down the hill requires a different kind of effort from your muscles. “That uses eccentric muscle action, which tends to be a lot tougher on the muscle than concentric,” says Weimar. “A lot of people will get sore from walking downhill because of that new loading pattern.” She recommends going slow and trying not to stomp your feet too hard into the ground.

Don’t over-stride

Once you’re a more experienced walker, it’s tempting to try and up your pace and distance. But doing too much can cause problems with your stride and limit your workout capabilities. Taking too big of a stride will require your pelvis to rotate too far to step out in front of you. Plus, as Weimar explains, “it puts stress on your lower back and puts a lot of stress on your heel as it impacts the ground. It also takes more energy to get your body up over that lead foot.” Increasing the overall speed of your steps can help you increase your pace without compromising your technique.

The post Walking correctly takes work—here’s how to improve every step appeared first on Popular Science.

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The best Garmin smartwatches for 2023, tested and reviewed https://www.popsci.com/reviews/best-garmin-smartwatch/ Sat, 29 May 2021 22:00:00 +0000 https://www.popsci.com/?p=368581
Best Garmin smartwatches sliced header
Tony Ware

Garmin smartwatches include sleep tracking, GPS, wellness monitoring, step trackers, and so much more. Here's how to pick the best features and fashions for you.

The post The best Garmin smartwatches for 2023, tested and reviewed appeared first on Popular Science.

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Best Garmin smartwatches sliced header
Tony Ware

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Hit the Ground Running Garmin Forerunner 955 Solar best Garmin smartwatch for running product image Garmin Forerunner 955 Solar
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This sensors-stuffed running watch keeps you in touch with your stats and your supporters.

A Class Act garmin venu 2 best smartwatch Garmin Venu 2
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An attractive smartwatch that can teach the competition about offering powerful tools in a stylish form.

Top Watch For Top Fitness The Garmin Fenix 7X Pro Solar is one of the best tactical smartwatches. Garmin fēnix 7 Sapphire Solar
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Track any outdoor activity you can imagine with this full-featured multisports watch.

Garmin is one of the most popular smartwatch makers in the world, largely due to the multinational GPS-enabled technology company’s focus on hyper-accurate fitness tracking. While Apple still holds 30% of the global market (and over 50% of its revenue), according to a February 2023 Counterpoint Research report, Garmin has achieved a position of prominence on people’s wrists from the boardroom to the backcountry. When it comes to premium multisport wearables, Garmin is the endurance athlete’s top choice because of the depth of activities supported and battery life that can outlast almost any adventure. We’ve pulled together several of the company’s most popular products to help you find the best Garmin smartwatch to fit your lifestyle, sense of style, and budget.   

How we chose the best Garmin smartwatches

All Garmin smartwatches provide a degree of wellness metering; they measure steps, monitor your heart rate, and generally check to make sure you’re still alive. But if you take your training seriously, the best smartwatches feature activity tracking, pulse oximeters to measure the oxygen in your blood, stress metering, energy-level monitoring, sleep trackers, customizable training regiments, and challenges designed to help you improve in your favorite sports. The Garmin Connect app syncs to your iOS and Android phones, providing access to customizable coaching and a community of athletes to compete with. If you’re serious about training, durability should also trump style. You don’t want it falling apart the first time you bang the watch against a machine at the gym, or you take a hit on the playing field. And if you’re a swimmer, your watch has to be waterproof, too. We took all these factors, and more, into consideration.

The best Garmin smartwatches for 2023: Reviews & Recommendations

Once you’ve considered your specific needs, it’s time to dig into the Garmin lineup. With multiple models in different lines—including sports & fitness, outdoor recreation, swimming, fashion, luxury, and more—there are plenty of options. Here are our top picks from several categories:

Best overall: Garmin fēnix 7 Sapphire Solar

Tony Ware

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Why it made the cut: If you want metrics that tell you if you’re in the weeds and guidance that helps you get out of the woods, the fēnix 7 Sapphire Solar can keep up with whatever you’re up to.

Specs

  • Display: 1.3-inch sunlight-visible, transflective memory-in-pixel (MIP)
  • Touchscreen: Yes
  • Battery life with GPS: Up to 57 hours/73 hours with solar (GPS only mode)
  • Weight: 2.68 ounces

Pros

  • The battery life, which can stretch from many days to several months depending on usage and solar energy conditions
  • Touchscreen and button navigation/controls
  • The visibility in sunlight
  • The durability of the titanium body and sapphire crystal

Cons

  • Expensive
  • Bulky

The Garmin fēnix 7 Sapphire Solar is perfect for gym rats, anyone who plays a wide variety of sports, and especially people who believe new terrain equals new gains. It tracks more activities than other watches and includes advanced training features like PacePro for grade-adjusted pace guidance throughout an activity. Plus, the heart monitor works underwater. Adventurous athletes will appreciate the preloaded TopoActive maps (updateable via Wi-Fi), ski maps for more than 2,000 ski resorts, and a multiband global navigation satellite system. Whether it’s jet lag or running laps, the sensor-packed smartwatch gives you insight into your body’s battery (tracking everything from heart rate and blood oxygen to respiration and sleep to stress and hydration). The downside: It’s predictably expensive and chunky. The upsides, though …

Watches need to be charged. Most of Garmin’s smartwatches plug into a wall via a proprietary multi-pin USB cable (don’t lose it!) that attaches to the back of the case. At the higher end of the product line, these watches run for about 26 hours under a constantly tracking GPS load or 173 days in battery-saver mode. However, if you’re someone who spends a lot of time outdoors—whether hiking, gardening, or running, for instance—Garmin’s solar watches can extend that time, well, almost indefinitely. Garmin uses what the company calls “Power Glass,” which is integrated behind tough Corning Gorilla Glass 3 in the standard Solar edition or Power Sapphire in the upgraded flagship (shown catching sunlight on a crisp January hike above), to turn a few hours of direct light into days of use. As a bonus, the Power Glass doesn’t take up real estate on the watch’s face, leaving ample room for all the other information Garmin’s watches provide. 

As its name suggests, the Garmin Solar watches can be powered by the sun; three hours of direct light is enough to keep one running. It’s a boon for outdoor enthusiasts, especially athletic ones who will appreciate the robust set of activity trackers, personal coaching, and other wellness features. It’s a great fitness watch, but the fēnix 7 Sapphire Solar isn’t the prettiest of Garmin’s premium products because it lacks the advanced AMOLED touchscreen found on the Garmin epix (Gen. 2)—though that vivid display (shown below on the same winter day in a bit of shade for comparison) means the epix can’t match the fēnix 7 in battery life even though it’s otherwise as full-featured. Though a week or two, depending on mode, ain’t bad and more than enough if most of your training and traveling centers around convenient recharging stations.  

Garmin epix (Gen. 2) on a wrist while hiking in the shade
Tony Ware

Best running watch: Forerunner 955 Solar

Abby Ferguson

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Why it made the cut: The Forerunner 955 Solar offers excellent battery life with a seemingly endless list of features and capabilities, from training and safety tools to full smartwatch abilities and countless customization options. 

Specs

  • Display: 1.3-inch transflective memory-in-pixel (MIP)
  • Touchscreen: Yes
  • Battery life with GPS: Up to 42 hours/49 hours with solar (GPS only mode)
  • Weight: 1.86 ounces

Pros

  • Long-lasting battery life
  • A plethora of sensors for lots of data
  • Full smartwatch capabilities
  • Touchscreen

Cons

  • Solar charging doesn’t add much to battery life

If you are serious about improvising your fitness and performance, a watch with many sensors is a must. There’s no such thing as too much data for such athletes. That’s where the Forerunner 955 Solar comes in. It’s jam-packed with just about every sensor you could imagine so that you can measure everything from heart rate to stride length and even REM sleep.

Garmin then uses all that data to provide training suggestions and status updates via the watch and the Garmin Connect app. It helps prevent overtraining, offers a rough guide for improving your performance, and suggests workout ideas to keep your training fresh (as we found out in our full review). Your Forerunner 955 can even give predictions on race times for different distances. It’s essentially like having a coach right there on your wrist (or in your pocket).

Beyond fitness tracking, the watch also pairs with your phone for full smartwatch capabilities. It will give you notifications for calls, texts, and all your apps and even let you send some preformatted responses right from the watch. And you’ll have access to important safety features for runners so that they can track your progress on an activity (LiveTrack), and you can quickly request help (Assistance).

Best for hiking: Instinct 2 Solar and Instinct 2S Solar

Abby Ferguson

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Why it made the cut: The Instinct 2 Solar provides truly impressive battery life and rugged design for those who seek out long adventures.

Specs

  • Display: 0.79 x 0.79-inch or 0.9 x 0.9-inch monochrome, sunlight-visible, transflective memory-in-pixel (MIP)
  • Touchscreen: No
  • Battery life with GPS: Up to 30 hours/48 hours with solar
  • Weight: 1.52 ounces or 1.86 ounces

Pros

  • Ridiculous battery life
  • Available in two sizes
  • Robust fitness tracking and health features
  • Garmin Pay compatible

Cons

  • Black and white display 
  • Detailed maps and graphs don’t show up well

Hiking—especially long hikes and backpacking—requires more from a watch than many other activities. Battery life, in particular, is critical. Recording with GPS for long periods can eat through battery life, and having your hike recording disappear because of a dead battery is extremely frustrating. The Instinct 2 Solar attempts to solve this with its absurdly long battery life. For example, in Expedition mode, you can get up to 105 days of battery with the right solar conditions.

Part of the long battery life is thanks to the rather simple monochrome display. It’s not a fancy color touchscreen like some of the more premium Garmin watches, but it’s easily visible even in bright sunlight and fits the rugged design of the watch. Additionally, the Instinct Solar 2 comes in two case sizes: 40mm or 45mm. That’s especially ideal for those with tiny wrists who don’t want a giant watch (like me, for instance). And a newer Instinct 2X Solar has been released with a larger bezel for those who prefer a larger display and longer battery life, so now there are three size options within the family.

The watch comes with more basic sensors, including heart rate, barometric altimeter, accelerometer, thermometer, pulse ox monitor, compass, and a few GPS modes. Even though it doesn’t have as many sensors as the more expensive watches, it still provides training details, statuses, and suggestions to improve your fitness without thinking much about it. 

Best for diving: Garmin Descent G1 Solar

Abby Ferguson

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Why it made the cut: The solar capabilities of the Descent G1 Solar prolong the battery life, allowing you to stay out longer while recording your dives. Plus, it offers a full suite of freediver-friendly features to keep you safe and help you improve your apnea performance. 

Specs

  • Display: 0.9 x 0.9-inch monochrome, sunlight-visible, transflective memory-in-pixel (MIP)
  • Touchscreen: No
  • Battery life with GPS: Up to 26 hours/39 hours with solar
  • Weight: 2.32 ounes

Pros

  • Excellent battery life and fast charging
  • Dive features are intuitive and easy to use
  • Very customizable
  • Pairs with other Garmin fitness devices like heart rate monitors and power meters

Cons

  • Monochrome screen
  • Not as sleek as the more premium Garmin dive watch

While most forms of exercise overlap with what you would want from a watch, diving presents a unique situation. Environmental conditions such as tide and weather are even more critical when diving, and different data types are useful to stay safe. The Garmin Descent G1 Solar is a robust and rugged dive computer and exercise watch that is water-rated to 100 meters. It’s the ideal tool for those who dive but don’t want a separate device for exercise on land.

This watch can keep you updated on the current tide, surf, and weather conditions, provides GPS coordinates of your surface entry and exit points, and can pair with the Garmin InReach communication device. All these features will help keep you safe even if you are in a remote location. Plus, you’ll get up to 25 hours of battery life in dive mode, so you won’t have to worry about your watch dying mid-dive session.

The Descent G1 Solar comes loaded with multiple types of diving, including single and multiple gas dives (including nitrox and trimix), gauge, apnea, apnea hunt, and closed-circuit rebreather. But it’s also ready for just about any other type of activity, from running to cycling and even hunting and yoga. My husband has been using this watch for six months and said it is a fantastic partner to have with you in the field (or in the water) on long days.

Best fashion wearable: Garmin Venu 2 

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Specs

  • Display: 1.3-inch AMOLED optional always-on mode
  • Touchscreen: No
  • Battery life with GPS: Up to 22 hours (GPS without music); 11 days as just a smartwatch
  • Weight: 1.73 ounces

Sometimes you want a smartwatch that is less focused on your workouts but can keep you up on work while you’re out. While keeping track of your steps, etc., is valuable, sometimes you want to control your watch and control your life. The Garmin Connect app allows the company’s watches to sync to iOS and Android phones via a robust Bluetooth connection. This opens up advanced wellness features and biometric tracking, as well as a way to further customize the watch’s features. But what I really love is how syncing the two lets me subtly check my messages and calendar alerts by simply glancing at my wrist. I can also control my music, navigate through a new city, and many other things I’d normally use my phone for—all while keeping my hands free. Now, reaching into my back pocket for anything other than answering a call seems like a waste, even when not working out.

The Venu 2 features a colorful, touch-sensitive AMOLED display that’s as easy to read as it is to navigate. This is great because the smartwatch is loaded with features, including activity tracking, a powerful GPS, onboard storage for up to 650 songs, and seamless integration with your smartphone via the Garmin Connect app. This is a watch you can wear all day, in any setting, and it’ll never look out of place (and you can read more about the experience in our full review).

Best budget watch for beginners: Garmin Vivoactive 4

Garmin

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Specs

  • Display: 1.3-inch sunlight-visible, transflective memory-in-pixel (MIP)
  • Touchscreen: No
  • Battery life with GPS: Up to 18 hours (GPS without music)
  • Weight: 1.78 ounces

Pay attention to your budget when choosing a smartwatch. If you don’t need advanced features, like solar power, and AMOLED screens, then don’t pay extra for them. If you’re looking for a basic fitness tracker and something that syncs with your phone, many of Garmin’s entry-level watches will suit you just fine. 

They still offer basic sports apps, GPS, and access to apps and widgets from the Garmin Connect store, and they’ll integrate with iOS and Android phones. While future-proofing yourself might seem smart, smartwatch technology develops quickly and by the time you’re ready for more advanced features, watches featuring them might drop in price. Only pay for what you’ll use. 

Garmin’s Vivoactive 3 GPS smartwatch features built-in sports apps, a contactless payment system, and the ability to sync with compatible smartphones. It comes housed in a classy package that looks great in the gym and out and about, and the watch face can be personalized by visiting Garmin’s Connect IQ store.

What to consider when choosing a Garmin smartwatch

After holding the pandemic at bay with packaged cookies and streaming TV, people have been reintroducing regular exercise and movement into their lives in living rooms, gyms, trails, and beyond. And achieving goals is easier if you can accurately track them. However, if you’re not a hardcore athlete, you don’t need the same features someone training to hit specific benchmarks would. When choosing the best Garmin watch, focus on finding the health monitoring features you want without paying extra money for those you’ll never use. Here are some things to think about when choosing the best Garmin activity tracker:

Features

Are you looking for a simple workout tracker, or do you need advanced metrics? Will it be closely monitoring your health? How important is the sleep tracker function? Do you prefer a fitness watch that allows you to organize your life by providing access to your phone’s messages and calendars? Will you pay for things by tapping your watch? Download and play music, or control the music player on your phone? How important are GPS features? Different watches offer different combinations of these features and more. There’s a big difference between something like the $199 Garmin Forerunner 55 (reviewed here) or the $169 Garmin Forerunner 35, which are dedicated Garmin running watches, and something like the $399 Garmin Venu 2, which is more of a well-rounded smartwatch you’ll wear all the time.

Style

Many of Garmin’s best sports watches aren’t exactly elegant to look at. Think about when and where you plan on wearing your watch. Do you like the bulky aesthetic of classic sports watches, like the Garmin Instinct Solar, or do you want a watch you can wear all day—maybe even going straight to work from the gym? Don’t forget to look at the different color options available to each watch model, and keep in mind that watch bands are often customizable.  

Battery life

Do you spend a lot of time camping? Do you go weeks without seeing an outlet? Or are you home each night with access to a charging station? Make sure the watch you purchase won’t let you down by running out of juice. This doesn’t necessarily mean larger batteries—Garmin makes solar versions of most watch series that can last for weeks if exposed to enough direct sunlight. For other watches, battery life can come down to usage. The Venu 2, for instance, can last up to 11 days in battery-saver mode, but it will die in just 7 hours if you’re playing music and using GPS. 

FAQs

Q: Is Garmin better than Apple Watch?

Everyone’s definition of “better” will differ. In the end, choosing the best smartwatch comes down to the features you want, your budget, and whether you’re already part of the Apple ecosystem. While Apple far and away controls the largest market share for smartwatches, Garmin has a solid chunk by offering a variety of GPS and sports watches geared toward different users’ needs. There is undoubtedly no easier experience than pairing an Apple Watch with an iPhone for seamless connectivity and maximum productivity. And the Apple Watch Ultra has ratcheted up the brand’s durability for endurance athletes. But if you’re looking for a serious training tool, however, something like the Garmin epix (Gen. 2) could offer some handy training features that the Apple Watch can’t.

Q: What is the best value Garmin watch?

Again, it comes down to what you want your watch to do and how much you can afford to spend. The Venu SQ 2 starts at just $249. While it lacks some of the high-end bells and whistles found on the $399 Venu 2, the Venu SQ 2 still offers an impressive set of features for the price, including a blood oxygen monitor and sleep tracking. If you don’t need full smartwatch capabilities and you specifically want to track your runs, then Forerunner 45 is only $150 and gets you tons of fitness tracking muscle without the stuff you may not use. 

If you want a full feature set without such a bulky frame, the Garmin Vivoactive 4S is a solid balance of value and performance. At $349, it’s cheaper than the flagship models but more expensive than the entry-level offerings.

Q: Are Garmin watches worth it?

If you’re looking for a convenient way to track your activities and monitor your health, and you like the idea of a more subtle way to control your phone and receive messages and alerts, then I absolutely think Garmin watches are worth it. The best Garmin smartwatches offer top-tier tools for training and fitness, sleep trackers are the like, and the Garmin Connect app for iOS and Android opens up a host of features that push the watch in powerful directions. If you’re already in the Apple ecosystem, an Apple watch is definitely worth investigating; Apple products have a way of seamlessly integrating that makes them a delight to use. However, even if you’ve got an iPhone, and especially if you’re using an Android phone, Garmins are strong contenders in the smartwatch field. 

Final thoughts on the best Garmin smartwatches

It’s no mystery why Garmin has become a top smartwatch company. Instead of taking a one-size-fits-all approach to watch design, Garmin has offered up options focusing on health and fitness, all-day wear, and high-tech gadgetry designed to fit individual users’ lifestyles. Sometimes the differences aren’t obvious, and shopping for a Garmin watch can feel daunting. But by identifying your needs first and consulting this guide, you’ll be able to zero in on the smartwatch that’s best for you. 

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post The best Garmin smartwatches for 2023, tested and reviewed appeared first on Popular Science.

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Amazfit Band 7 fitness & health tracker review: Back to basics https://www.popsci.com/gear/amazfit-band-7-fitness-health-tracker-review/ Mon, 17 Apr 2023 21:00:00 +0000 https://www.popsci.com/?p=534514
The Amazfit Band 7 is a minimal yet capable fitness watch.
The running stats displayed on the Band 7 help keep me and my pup, Athena, on target for our workouts. Abby Ferguson

The Amazfit Band 7 is a simple and budget-friendly fitness tracker that still offers plenty of health insights.

The post Amazfit Band 7 fitness & health tracker review: Back to basics appeared first on Popular Science.

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The Amazfit Band 7 is a minimal yet capable fitness watch.
The running stats displayed on the Band 7 help keep me and my pup, Athena, on target for our workouts. Abby Ferguson

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

The rise of smartwatches has made health and fitness tracking seem inherently more expensive. Even fairly straightforward watches containing only the most basic sensors tend to be pricey. There used to be many budget options when “Fitbit” was synonymous with fitness tracker, but many seem to have disappeared as convergence devices have increased. Enter Amazfit. The company is relatively new (established in 2015) but already has a robust lineup of budget-friendly activity accessories. And with the Amazfit Band 7, the brand has a bracelet-style tracker that takes a step back from pricier smartwatches so you can track your steps (and other performance metrics) as you move toward your fitness goals. Let’s take a close look at the conveniences and compromises that accompany a $50 fitness watch.

Abby Ferguson

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The Amazfit Band 7’s design

While all of Amazfit’s watches are more affordable than most options, the Band 7 falls in Amazfit’s Essential Series lineup, which, as you might guess, is its lowest tier. The Band 7 follows in the footsteps of the Band 5 (there was no Band 6) but presents a larger, more rectangular display, better battery life, and some general software upgrades. There’s no built-in GPS, and there are minor usability issues, but the compromises are minimal and, for most, insignificant. The watch is surprisingly capable for such a low price, with a good amount of health data and tracking opportunities. What it is not, however, is flashy.

Minimal is the best word to use when describing the design of the Amazfit Band 7. It is a simple rectangular shape with no buttons or design flourishes whatsoever. The band is one seamless piece that secures the watch face, with no special design or color inserts. The stock models are available in beige, pink, or black (the color I received to review). Should you want something else, you can also buy $10 replacement straps in green, blue, pink, or orange. 

The watch strap connects with a snap button-type design. That makes it easier to put on, but I also had issues with the edge catching on things resulting in the band unsnapping and the watch coming loose on my wrist. The band is also fairly large. I have small wrists, yes, but I used the second to last hole. Amazfit lists the minimum wrist size as 6.5 inches. So if you have smaller wrists than that, you’ll likely want to stay away from the Band 7 unless you don’t mind wearing it higher on your arm. 

Although the band may be a bit long, the watch itself is really slim. It only measures 1.7 x 1 x 0.5 inches, so it looks great, even on my miniature wrists. And it’s low-profile enough that the watch face doesn’t get caught on long sleeves. 

The lack of buttons is either really great or really annoying, depending on your preferences. It was a bit of both for me. I like the sleek look of a button-free design. But there were definitely times when having a button would have been nice. For example, if the watch turns off—either because I turn it off or it goes to sleep after not being worn for a few days—you have to connect the watch to a charger to turn it back on because there’s no power button. I found this very annoying, especially if I wanted to pop out for a run or walk. 

Amazfit Band 7 smartwach
The snap-style band closure tends to catch on things and come undone.

Display

Despite the budget price, the watch features a rather nice display. It’s a 1.47-inch HD ​​AMOLED display with a resolution of 198×368, 282ppi, and very minimal bezels. I really like the narrow rectangular design, as it provides enough screen real estate to see things easily but doesn’t take up my entire wrist to do so. It just looks really nice to me. 

It’s a colorful display and is easy to see in most situations. You have to adjust brightness manually, though, which is tricky if the brightness is turned down and you are out in the sun. You can adjust that setting in the app, but that’s a bit of a pain if you are on a run, for example. The screen is topped with tempered glass and an anti-fingerprint coating. Tempered glass isn’t as durable as other options, such as Gorilla Glass. Yet I haven’t managed to scratch the Band 7 display despite scratching my more expensive, Gorilla Glass-topped Garmin Forerunner 955

As you may expect, since there are no buttons, the display is a touchscreen, so you can swipe and tap through menus and settings. It is plenty responsive; in fact, I had issues with it being too responsive. When I crossed my arms, there was enough pressure to activate the touchscreen and enter the menu to change the watch face. It got quite irritating. 

Sensors

Amazfit fitted the Band 7 with its ​​BioTracker 3.0 PPG biometric sensor. Put simply, PPG sensors use low infrared light to measure how much light is absorbed by blood vessels. This provides a constant measurement of heart rate and blood oxygen levels (SpO2). It can also use that data to calculate and track VO2 Max, stress levels, and sleep. You will have to turn on settings to automatically track SpO2, as it defaults to only manual measurement.

The watch also utilizes a geomagnetic sensor and a three-axis acceleration sensor. It connects to your smartphone via Bluetooth 5.2 BLE, and that’s the extent of its sensors and connectivity. 

One of the aforementioned compromises due to the budget price is the lack of GPS connectivity in the watch itself. Instead, it relies on tethered GPS, meaning you’ll need your phone for all GPS data. That leads to some accuracy issues compared to watches with built-in GPS, especially multi-band GPS like the Garmin Instinct 2S Solar. If you want your route tracked or need distance data, you must have your phone along. And even with your phone, distance and route information won’t be as accurate as watches with GPS. 

Setting up the Amazfit Band 7

Setting up the Amazfit Band 7 is mostly straightforward, albeit a bit tedious. Most of the setup process is done on your phone in the Zepp app (Amazfit is powered by Zepp Health’s health management platform). The initial pairing process with my Samsung Galaxy S22 was very easy, with a simple scan of a QR code on the watch using the app. 

From there, however, things get a little bit complicated and a lot annoying. You have to grant a lot of permissions, more than any other watch platform I’ve used before. It seemed to go on forever. I also had a really hard time finding some of the menus for permissions that the Zepp app specified. It mentioned menus that simply do not exist on my phone, even though it says it’s specific to the phone manufacturer. Then, if you want to get notifications on your watch, you have to go through each individual app that you want notifications from. Which, again, was a bit tedious. 

The Amazfit Band 7’s features

As a budget device, you’d expect the Band 7 to be extremely limited in functionality and abilities. And while it certainly doesn’t have as robust a feature set as a $500 watch, the watch is surprisingly feature-rich for $50. It won’t be a replacement for serious athletes that need highly accurate information and robust tools, but it’s more than capable for most people. 

Battery life

The battery life on the Band 7 is quite surprising, given the low price of the watch. The watch offers a 232 mAh rated capacity, and Amazfit promises up to 18 days of battery life with typical usage. It says heavy usage will result in up to 12 days of battery life. Of course, all this depends on your watch settings as well, as the always-on display and certain settings like stress measuring will eat away at battery life. 

In my testing, I got an average of 16 days of battery life. I typically do one dedicated workout (either a run or strength training session) a day with anywhere between 30 minutes to an hour of duration. And I generally track a few short walks per day on top of that because of my dog. I did not have the always-on display running because I wanted to save the battery more, which greatly affected how much battery life I could get.

When the battery did run out, I was able to charge the watch quickly. Amazfit claims that the theoretical charging duration is two hours, and I found that to be accurate. If I needed a quick top-off before a workout, 15 minutes of charging would give me enough juice to record an hour-long session. The charger uses a magnetic design. In line with the watch’s design, it’s a tiny charger, making it easier to bring along on trips than other watches I’ve used. 

Amazfit Band 7
The Band 7 is capable of tracking plenty of different workout types. Abby Ferguson

Activity tracking

The Amazfit Band 7 can track 120 different types of activities. That includes the basics like outdoor and indoor running, hiking, and cycling. But it also can track badminton, belly and square dancing, jumping rope, jiu-jitsu, and even kite-flying or swinging. Essentially, if there’s an activity you want to do, chances are there’s a unique profile for it on the Amazfit Band 7. 

Tracking is easy, though, by default, the workout widget (where all the activities are) is quite low in the list, so you’ll need to scroll a bit. I thought that was an odd default placement since that’s one of the main reasons to get a watch like this. But you can customize that placement in the Zepp app. Then, you simply tap on Workout and choose the type of workout you want. 

Before you start tracking, you can also adjust settings by tapping the ellipses above the “Go” button. For example, for outdoor running, you can set a workout goal (miles, time, or calories). You can set workout alerts for different metrics like high heart rate or minimum pace. And you can even set the watch up for interval training, which is a nice feature. 

Data collection and insights

The Band 7 is fairly limited in sensors, but it offers the most important ones for basic insights: a  PPG biometric sensor, a geomagnetic sensor, and a three-axis acceleration sensor. It uses these three sensors to collect and calculate heart rate, SpO2, VO2 Max, and stress levels. 

The watch can also track your sleep, breaking it down to give you insights into how long you slept, REM sleep, and how often you were awake during the night. While it doesn’t apply this information to your training, and it isn’t highly accurate, it can at least give you a rough idea of your sleep.

Your training information and data provide a few key insights: PAI and Training Status. PAI, or Personal Activity Intelligence, uses a simple 100-point scale to reflect how active you are, with the goal of keeping it at or above 100 to reduce your risk of disease. It is based on an algorithm that assesses your age, gender, resting heart rate, maximum heart rate, and accumulated heart rate over seven days. Because an algorithm powers it, it’s dynamic and based on you as an individual instead of using generalizations.

While Training Status and PAI are enough for most users, The Band 7 and Zepp app won’t provide the in-depth data and insights serious athletes want or need. For example, Garmin (what I’m most familiar with) provides training stats such as the training effect of each individual workout, power curves, race predictions, training readiness, and heart rate variability (HRV) information. Most of that isn’t relevant to those simply trying to stay active and healthy, but if you want focused training for performance reasons, the Amazfit Band 7 and companion app likely won’t cut it. 

Smartwatch features

On top of all the fitness tracking, the Band 7 provides some smartwatch functionality. It doesn’t provide cellular connectivity, and there is no microphone, which limits its capabilities, though that’s to be expected at this price point. But you can get notifications on the watch from your smartphone from just about any app you use. You can’t interact with those notifications in any way, but you can at least see them to know if it’s something important enough to pick up your phone.

Beyond notifications, the watch also provides access to weather information. And if you are playing music on your phone, you can control it from the watch. I really liked that feature while in the gym working out. If a song started in my UE Fits earbuds that I didn’t want, I could just hit next right on my wrist instead of needing to pick up my phone and sweatily navigate to Spotify. 

Zepp app

The Zepp app is clean and clutter-free, with three primary tabs containing settings and data that you may need. The Homepage of the app features data cards to give you snapshots of what you most want to keep track of. For example, it can show steps, sleep, workout history, exercise status, and more. You can customize this, both in terms of which cards are shown and their order, which is nice. 

The Health tab is also customizable, though with far fewer options. It primarily shows you a breakdown of your workouts and your target goals (which you can edit). Since all of this can be found on the Homepage, it’s a bit confusing that a separate tab is needed.

The third tab is your Profile, which gives you access to settings, goals, connected accounts, and more. It’s also where you access your devices to change device-specific settings.

The app runs very smoothly on my Samsung Galaxy, and it’s quick to sync the watch when I make changes via the app as well. It doesn’t provide as in-depth insights as the Garmin app and doesn’t offer the social component Garmin does, but Zepp works well and provides basic and necessary information. 

Garmin Forerunner 955 and Amazfit Band 7 watches
The distance data from the Band 7 isn’t very accurate since it relies on a connected phone’s GPS. Here you can see it compared to the Garmin Forerunner 955, which has multi-band GPS. Abby Ferguson

The Amazfit Band 7’s usability and accuracy 

Overall, the Amazfit Band 7 is straightforward to use. It has its quirks—such as a lack of buttons for input—that make getting used to it a little tricky at first. But most of the controls are intuitive and easy to figure out. The sensitive touchscreen can be a bit annoying but is small in the grand scheme of things. 

One aspect that I really love about the Amazfit Band 7 is that it provides help text on the watch itself for certain data sets and features. For example, under Workout Status, if you tap the “i” at the bottom of the screen, a rather thorough explanation of EPOC pops up. Since the budget-friendly watch is largely geared toward those who aren’t exercise experts, these terms may be completely new. Explaining what they mean and why they are important right on the watch is extremely helpful and valuable. 

I found the watch’s heart rate monitor to be very accurate, even compared to a dedicated heart rate monitor, which is typically more precise. Likewise, the calculated VO2 Max was in the range it should be for me, though I plan on getting a lab test done for a truly accurate comparison. 

I rarely find sleep tracking very accurate, and that was the case with the Amazfit Band 7. There were nights it seemed spot on, but most of the time, it seemed at least slightly off, and nights it was completely incorrect as well. It also tends to think I’m taking a nap if I take the watch off for more than a few minutes.

How the Amazfit Band 7 stacks up against the competition

There’s no shortage of fitness watches available, with even Amazfit’s own line of devices quite lengthy. I’ve also been using Amazfit’s T-Rex 2. At $200, the T-Rex 2 is still quite a bargain compared to the likes of a Garmin, though it’s four times more expensive than the Band 7. And in most ways, the price difference is noticeable. The T-Rex 2 is decidedly more aggressive looking and significantly larger. It’s much more rugged, having passed 15 Military-Standards Tests (MIL-STD-810G) to withstand harsh conditions. And it comes with more health data and built-in dual-band positioning. You get a lot more watch in the T-Rex 2, albeit in a very different style that isn’t for everyone.

Garmin’s fitness watches tend to be one of the gold standard options for athletes, and the prices certainly match that. The company has done a fantastic job of managing health and fitness data to provide useful and accurate information for training purposes. Amazfit does a nice job of providing useful insights, but it isn’t as thorough as Garmin, especially in the minimal Band 7 watch. Garmin’s watches offer more robust feature sets and data tracking than the Band 7, yet still offer battery life that’s nearly as much as the simpler Band 7.

Amazfit Band 7 and Amazfit T-Rex 2 watches on a wrist
The Band 7 is much more minimal than Amazfit’s dual-band positioning higher-end T-Rex 2. Abby Ferguson

So, who should buy the Amazfit Band 7?

I must admit that I was pleasantly surprised by the Amazfit Band 7. After exclusively using fairly expensive fitness watches for the past 10 years, I assumed that such a budget-level watch would be lacking and less impressive. But that was not the case. 

The Band 7 has some big wins, no matter what price point you are looking at. It sports a sleek design, lengthy battery life, accurate heart rate measurement, music controls, plenty of fitness-focused features, and a wide array of activity types. Of course, with the low price comes some disadvantages: No built-in GPS, a finicky touchscreen, and a cheap band enclosure design. It also doesn’t provide as in-depth training insights or data compared to more expensive watches. As a result, it isn’t great for serious, focused athletes looking for specific performance improvements. But it offers much more than the $50 price would lead you to believe. 

So who’s the Band 7 ideal for? It’s a fantastic choice for those looking for a simple device that can help encourage them to be more active. Not everyone needs access to race predictions and hyper-accurate pace and stride information. But the Amazfit Band 7 can help you learn more about exercise terms and support you in keeping tabs on your activity levels to work toward a healthier, more active lifestyle. And it can do this while functioning as a general smartwatch, making it even more well-rounded. 

The post Amazfit Band 7 fitness & health tracker review: Back to basics appeared first on Popular Science.

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The best hybrid smartwatches of 2023 https://www.popsci.com/gear/best-hybrid-smartwatches/ Thu, 11 Aug 2022 15:00:00 +0000 https://www.popsci.com/?p=461226
best hybrid smartwatches sliced header
Tony Ware

Get the best of both worlds with these timepieces.

The post The best hybrid smartwatches of 2023 appeared first on Popular Science.

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best hybrid smartwatches sliced header
Tony Ware

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Best overall The Withings ScanWatch is stylish, and comes with a full range of health-focused features. Withings ScanWatch
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The Withings ScanWatch is stylish and comes with a full range of health-focused features.

Best for iPhone Skagen Jorn 38MM Gen 6 Hybrid Smartwatch Skagen Jorn Hybrid HR
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The Skagen Jorn Hybrid is one of the most visually appealing in the space, and its e-ink display is a one-of-a-kind feature.

Best with heart rate monitor Garmin Vivomove hybrid smartwatch Garmin Vivomove HR
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The Garmin Vivomove HR is a sporty hybrid smartwatch with a nice array of features for fitness junkies.

Smartwatches are one of the most useful pieces of wearable tech out there. However, the chunky bodies and digital faces of the sensor-packed Apple Watches and Fitbits of the world don’t appeal to everyone’s sensibilities. So while the biggest tech companies build watches that emphasize the tech, many brands have integrated some of the simplest, most useful smartwatch features into conventional timepieces. The average hybrid smartwatch features analog hour and minute arms, with a small screen or screens underneath to show stats like heart rate and tracked steps. For many people, the best hybrid smartwatches provide a good balance between a watch that will give you the fitness tracking and heart rate monitor you desire without looking out of place in a professional workplace.

How we chose the best hybrid smartwatches

I’ve been writing about tech for nearly a decade for publications such as PC Gamer and Input, among others, so I know how to discern between the next big thing and the next big bust. I’m also a watch enthusiast who has owned more than my fair share of smart and traditional timepieces over the years. To determine these recommendations, I consulted technical specs and tests conducted by experts, as well as consumer reviews to find the best hybrid smartwatches for all kinds of people.

The best hybrid smartwatches: Reviews & Recommendations

Now that you know what to look for in a hybrid smartwatch, you’re ready to pick one for yourself. If you’d like a little help jumpstarting your search, we’ve selected the best hybrid smartwatches for all kinds of users. Whether you want to shell out a bundle for a high-end watch with all the bells and whistles or buy a cheaper model with just the essentials, we have you covered.

Best overall: Withings ScanWatch

Withings

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Buy it used or refurbished: eBay

Why it made the cut: The Withings ScanWatch offers everything you can hope for in a hybrid smartwatch.

Specs

  • Size: 38mm or 42mm
  • Heart monitor: Yes, with oxygen levels
  • Sleep tracking: Yes
  • Activity tracking: Yes, with altimeter
  • Water resistance: 50m
  • Battery life: 30 days
  • Other features: Sapphire glass

Pros

  • Great feature set
  • Water resistance
  • Comes in multiple sizes

Cons

  • A little expensive

French health tech manufacturer Withings specializes in devices that monitor your body, including smart scales, thermometers, and blood pressure monitors. Their flagship watch, the ScanWatch, integrates deep health-tracking functionality into a simple, elegant hybrid timepiece. Going beyond basic step and heart rate tracking, it features an altimeter to track vertical movements, such as climbing stairs, and a pulse oximeter for blood oxygen (SpO2) tracking. Its 30-day battery life makes it one of the longest-lasting watches. It’s also waterproof and certified for up to 50 meters (or 5 atmospheres) of water pressure. 

It also provides lots of room for you to pick a watch that fits your style. It comes in two sizes and Withings offers more colors and styles than many of its competitors. In plain black with metal hardware, it’s a simple and elegant everyday accessory.

All of that function pushes the ScanWatch’s price up higher than many of our other picks, but it offers a strong blend of style and tech substance.

Best for iPhone: Skagen Jorn Hybrid HR

Skagen

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Buy it used or refurbished: eBay

Why it made the cut: The Skagen Jorn is an elegant hybrid smartwatch with a unique e-ink display, and it has great app integration for your phone.

Specs

  • Size: 38mm or 42mm
  • Heart monitor: Yes
  • Sleep tracking: Yes
  • Activity tracking: Yes
  • Water resistance: “Water Resistant”
  • Battery life: 14 days+
  • Other features: E-ink display

Pros

  • Multiple size options
  • Stylish design
  • Decent features

Cons

  • E-ink display may not appeal to everyone
  • Interface can be confusing

Skagen is known for their fashion watches, and the Jorn brings a very appealing “Bauhaus”-like sensibility—a cleanly geometric German retro-modern aesthetic—to the hybrid smartwatch market. Its signature feature is a sharp e-ink display, akin to what you’d find in an Amazon Kindle Paperwhite or the classic Pebble Watch. It shows your steps, heart rate, and other stats with chronograph-like icons that perfectly match the watch’s look. The unique design and controls aren’t as intuitive as other watches, but it’s a small price to pay for such attention to detail.

If you’re a fan of buttons, the Jorn has three for you to play with rather than the traditional “hold/tap” design of the Apple Watch, and its app integration and customizability have received high marks from reviewers. 

As a whole, the Skagen Jorn is a strong hybrid smartwatch for those who care more about the watch and its aesthetics than smart features. However, it works very well for what it is.

Best heart rate monitor: Garmin Vivomove HR

Garmin

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Buy it used or refurbished: eBay

Why it made the cut: The Garmin Vivomove HR offers excellent fitness tracking and an appealing design.

Specs

  • Size: 40mm, 43mm
  • Heart monitor: Yes, with oxygen levels
  • Sleep tracking: Yes
  • Activity tracking: Yes
  • Water resistance: 50m
  • Battery life: 5 days (smart mode), 14+ days (watch only)
  • Other features: Stress tracking

Pros

  • Good fitness features
  • Many color options
  • Easy to read

Cons

  • Expensive
  • Short battery life for smart mode

Though it is not specifically a “fitness watch,” the Garmin Vivomove HR delivers more fitness-driven features than most hybrid smartwatches, making it a notable choice for people who specifically want one to discreetly monitor their heart. It has dedicated stress tracking and relaxation timers so you can track your vitals in any situation, as well as SpO2 tracking. It falters a bit on battery life compared to other hybrids, especially when you use the smart features, though.

The design of its face is a bit simple compared to our other picks, and it’s less customizable than most, but it does have that true “Bauhaus” look. While it comes in multiple sizes and many colors, we found that many styles and colors are much harder to come by in the 40mm “small/medium” size.

If you’re a fitness enthusiast, the Vivomove has the edge over competitors thanks to its stress monitor and relaxation timers. But its high price limits its appeal compared to other watches in the space.

Best for small wrists: Fossil Women’s Monroe Hybrid

Fossil

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Buy it used or refurbished: eBay

Why it made the cut: The Fossil Women’s Monroe packs a lot of punch into a watch that looks good on any wrist.

Specs

  • Size: 38mm
  • Heart monitor: Yes
  • Sleep tracking: Yes
  • Activity tracking: Yes
  • Water resistance: 30m
  • Battery life: 14+ days
  • Other features: None

Pros

  • Fits any wrist
  • The feminine silhouette isn’t common among smartwatches
  • Competitive feature-set

Cons

  • No signature feature

Look, there’s no delicate way to put this: The overwhelming majority of smartwatches out there feature masculine (or at least masculine-leaning) designs. Hybrid watches, in particular, are often based on larger “men’s” watches. If you’re looking for something feminine, rather than simply picking a smaller case size, Fossil’s Monroe is definitely the way to go. The mid-sized 38mm case will fit almost any wrist, unlike the 42mm (or even bigger) smartwatches out there.

It doesn’t skimp on the features either, with notification support, activity tracking, a heart rate monitor, and more. The only real downside to this hybrid smartwatch is that it lacks a unique tech-driven feature. The Monroe is purely a style play but, since feminine hybrid watches are fairly rare, that is a signature feature unto itself.

Best budget: Withings Steel HR

Withings

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Buy it used or refurbished: eBay

Why it made the cut: The Withings Steel HR is a fully featured hybrid smartwatch that offers 50m of water resistance for a cheap price tag.

Specs

  • Size: 36mm, 40mm
  • Heart monitor: Yes
  • Sleep tracking: Yes
  • Activity tracking: Yes, with multi-sport support
  • Water resistance: 50m
  • Battery life: 25 days
  • Other features: None

Pros

  • Competitive price
  • Visually appealing
  • Good battery life

Cons

  • Some may prefer a larger case size
  • Older model

The Withings Steel HR is an older, simpler hybrid smartwatch, but one that still holds up. For less than $200, the Steel HR offers only slightly less functionality than our top pick for $100 less. More importantly, the Steel is rated for 50m of water resistance, which means you can take it in the pool or the ocean without worrying about it. It offers great battery life—25 days—and features multi-sport tracking to record more accurate activity-specific health data.

Though many of the watches on this list feature a minimalist style, the Steel features what may be the simplest look. I quite like its two-dial configuration. However, with a 40mm case, it’s smaller than most of the picks on our list and may not be a great fit for people with very large wrists.

Things to consider before buying a hybrid smartwatch

Picking a hybrid smartwatch over a conventional smartwatch or fitness tracker is, more often than not, rooted in taste. You want some smart features, but not at the expense of how a classic wristwatch looks and feels on your wrist. In keeping with that, most hybrid smartwatches have a relatively standardized set of smart features, including step tracking, sleep tracking, and more. Some features, like surfacing notifications from your phone, aren’t on every model, though, so it does pay to think about how “smart” you want your watch to be.

It’s all about the features

Though hybrid smartwatches don’t vary as much in feature set and price range as other tech, you should keep in mind that they aren’t all identical. Most hybrid smartwatches offer some degree of fitness tracking, sleep tracking, and water resistance. Certain features—like GPS integration, altimeters, blood oxygen (SpO2) tracking, and 100-meter water resistance—tend to be reserved for more expensive models. 

High-end hybrids also tend to have better battery life, though even the least expensive of the bunch last longer than more tech-forward smartwatches like the Apple Watch Series 7 and Samsung Galaxy Watch4. The average battery life of a hybrid smartwatch is around two weeks, though some go as high as 25 to 30 days without a charge.

Aesthetics are everything

There are two main reasons to buy a hybrid smartwatch: less frequent charging and sheer aesthetics. As a watch enthusiast, I strongly prefer the round face and analog movement of a hybrid over the blocky silhouette of a Fitbit. As such, you should really consider the look and feel of the hybrid you want before you buy it. 

You should also measure your wrist before making any purchase. Most hybrid watches have a case diameter of 42mm, which is quite large on those of us with smaller wrists. If you have a wrist size of 6.5 inches or less, you will probably want to invest in a smaller 38mm model instead.

FAQs

Q: Can you buy refurbished smartwatches?

Absolutely, many of our recommended hybrid smartwatches can be purchased refurbished from Amazon, eBay, or other resellers for a reduced price. For example, you can buy a refurbished Garmin Vivomove for less than $100 right now. We’ve added a link to at least one used purchasing option for each watch on this list.

Q: Can you use a hybrid smartwatch without a phone?

Hybrid smartwatches can tell time perfectly fine without syncing to a smartphone, as they are watches first and foremost. Their smart features—heart rate monitoring, step tracking, and so on—require one, though.

Q: How do you charge a hybrid watch?

Most hybrid smartwatches charge via magnetic USB cables that you plug into a wall, similar to traditional smartwatch chargers.

Q: Can you text on a hybrid smartwatch?

Many hybrid smartwatches either display your texts or at least show you a notification when you receive one on your phone. Most, however, do not allow you to respond. If texting via your watch is a priority, you should consider buying an Apple or Android Wear watch.

Final thoughts on the best hybrid smartwatches

As with many products out there, these hybrid smartwatches ultimately have quite a lot in common with each other. Still, the devil is in the details. If you’re looking for top-of-the-line features, you may decide to go for a more traditional smartwatch instead. However, if aesthetics are what you’re looking for, all of these watches will have you well-covered. Besides, who wants to charge their watch every day, anyway?

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post The best hybrid smartwatches of 2023 appeared first on Popular Science.

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Garmin announces an even more rugged Instinct smartwatch https://www.popsci.com/gear/garmin-instinct-2x-solar-news/ Wed, 12 Apr 2023 17:00:00 +0000 https://www.popsci.com/?p=533494
Garmin Instinct 2X Solar family
The new Instinct 2X Solar is available in four colors. Garmin

The newest Garmin fitness watch is built for extended adventures.

The post Garmin announces an even more rugged Instinct smartwatch appeared first on Popular Science.

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Garmin Instinct 2X Solar family
The new Instinct 2X Solar is available in four colors. Garmin

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Garmin is keeping the ball rolling, and you running, this year with exciting releases. The company released two vibrant new watches in its Forerunner series in March. And now, Garmin has announced the newest product in its rugged, adventure-focused Instinct line: the Instinct 2X Solar and the Instinct 2X Solar Tactical Edition (shown below). The new smartwatches get many improvements and exciting editions compared to the Instinct 2 Solar, including even better solar charging and a more rugged, durable design. It’s also the first Instinct to feature a built-in flashlight and the Obstacle Course Racing activity type. We really enjoyed the Instinct 2 Solar, and this adventure watch looks even better. 

Garmin

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Garmin Instinct training features

In keeping with Garmin’s wearables, the 2X series has robust training features and tools. It offers 24/7 health and wellness tracking, including wrist-based heart rate, sleep monitoring, respiration tracking, heart rate variability, Pulse Ox, and more. 

There’s a vast range of sports and activity types, so you can track whatever you like to do to stay active. New in the Instinct line is the Obstacle Course Racing activity. This new activity mode lets you manually record obstacle splits and automatically track them after your first lap. The data from the activity will include the number of runs on a course, times, the number of obstacles, time spent on each obstacle, basic run metrics, and more. If you’re a fan of Tough Mudders, Spartan Race, or the new military-inspired obstacle competitions, this watch will be a big help. 

You’ll also have access to Garmin’s Training Readiness and Morning Report features. These help you plan and maximize your training and maximize to ensure healthy, well-balanced progress. And the multi-band GNSS provides highly accurate positioning to give you price route information and even navigation tools.

Garmin Instinct 2X Solar details

The Instinct 2X Solar gets some very exciting upgrades from the Instinct 2 Solar. It is even more rugged and built to U.S. military standards (MIL-STD-810). The 50mm polymer case—10mm larger than the Instinct 2 Solar—will withstand just about anything you throw at it.

One of my complaints with the Instinct 2 Solar was that the solar charging didn’t give all that much of a benefit. But Garmin says that the Power Glass lens on the Instinct 2X Solar (both the standard and Tactical Edition) will produce 50% more energy than the Instinct 2 Solar. It requires three hours of direct sunlight, but that’s a significant improvement and should mean that solar charging actually results in a real addition to battery life.

This watch’s other exciting new feature is the built-in LED flashlight (shown below). It even offers variable intensities and strobe modes. It could be a significant asset for hiking or any sort of activity in the backcountry, especially in emergency situations. 

Instinct 2X Solar flashlight shining into a backpack—Garmin lifestyle photography cropped
Garmin

Garmin Instinct 2X Solar Tactical Edition details

The Tactical Edition of the Instinct 2X Solar gets the same training features, sensors, and build qualities as the standard edition. But on top of that, Garmin says it is also “packed with features specific to tactical operations, including Jumpmaster and tactical preloaded activities.” It features a Stealth Mode, which prevents GPS location sharing and disables wireless communication. And the built-in multi-LED flashlight can be set to either white or dedicated green, resulting in natural vision at night.

Garmin Instinct 2X Solar pricing & availability

The Instinct 2X Solar is available in four colors: Flame Red, Graphite, Moss, and Whitestone. It’s available for purchase now for $449.99. The Instinct 2X Solar Tactical Edition is also available now for $499.99 in two colors: Black or Coyote Tan. 

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The best percussion massager is 50% off at Amazon right now https://www.popsci.com/gear/theragun-pro-massager-amazon-deal/ Tue, 11 Apr 2023 17:55:00 +0000 https://www.popsci.com/?p=533284
A Theragun percussion massager on a blue background
Amanda Reed

Pummel away your post-squat blues with one of TheraGun's best-in-class percussion massagers, half-off on Amazon for a limited time.

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A Theragun percussion massager on a blue background
Amanda Reed

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The weather is warming up, meaning it’s time to throw on some running shoes and work on that mile time. If the winter has disrupted your training routine, the first few runs might leave you a little sore the next day. Recover with the TheraGun Pro, which is 50% off on Amazon.

TheraGun Pro (4th Generation) $300 (Was $599)

Theragun

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The TheraGun (4th Generation)—one of our favorite percussion massagers—is among the best on the market. Its professional-grade motor is quiet, and four arm positions make it easy to reach almost any sore spot on your body. The TheraGun has five speeds between 1,750 and 2,400 percussions per minute (PPM), and it has a five-hour battery life if your body needs to be mashed like a potato. Six attachments—supersoft, dampener, standard ball, wedge, thumb, and cone—help you unfurl those pesky knots. An OLED screen, carrying case, and wireless charging round out the high-quality features that add convenience. If you don’t need the latest model‘s quieter motor and crisper screen, save major cash by snagging the previous (and just as formidable) generation.

If you want to feel like you’ve put your body through a pasta machine, consider the BestMassage Zero Gravity Electric Shiatsu Massage Chair, on sale for $599 (down from $999.99), plus take an extra $100 off with clickable coupon. The company’s recliner chair is our best budget pick for the best massage chairs, and we think the foot rollers, built-in heat therapy, and easy remote controls are a bonus. If you’re looking for all-over relief, you need (knead?) a massage accessory like this.

The more you work out, the less sore you should feel naturally—but one of these great massagers can help the transition. And the longer you wait to hit “add to cart,” the less chance you’ll have to get a best-in-class percussion massager for a steal—and you’ll feel a different kind of sore if you miss out on this deal.

Here are other massager deals we’re feeling out:

The post The best percussion massager is 50% off at Amazon right now appeared first on Popular Science.

Articles may contain affiliate links which enable us to share in the revenue of any purchases made.

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The best NordicTrack treadmills for 2023 https://www.popsci.com/gear/best-nordictrack-treadmills/ Thu, 30 Mar 2023 22:45:00 +0000 https://www.popsci.com/?p=524131
Two NordicTrack treadmills next to each other on a plain background.
Stan Horaczek

NordicTrack offers treadmills for just about every type of runner (except for Blade Runner). Here are our top picks for every style, space, and budget.

The post The best NordicTrack treadmills for 2023 appeared first on Popular Science.

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Two NordicTrack treadmills next to each other on a plain background.
Stan Horaczek

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best for group training NordicTrack Commercial 2450 treadmill on a plain background NordicTrack Commercial 2450
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A massive 22-inch screen makes group classes feel more immersive and exciting.

Best overall NordicTrack Commercial 1250 treadmill NordicTrack Commercial 1250
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This is the right mix of features and price for most people looking to workout at home.

Best budget NordicTrack 7i treadmill on a plain background NordicTrack EXP 7i
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You can spend roughly half the cost of a high-end model and still maintain most of the features.

When you hear “NordicTrack,” treadmills may not be the first thing that comes to mind. After all, the company started in the 1970s making quirky but effective ski machines. Now, however, the name NordicTrack is attached to one of the biggest and most popular manufacturers of treadmills, many of which now offer integration with the iFit connected fitness platform. While the NordicTrack lineup isn’t vast, it does offer a full range to address various technical requirements and budgets. Here’s a breakdown of the best NordicTrack treadmills for different types of runners—from total beginners to veteran pavement pounders.

How we chose the best NordicTrack treadmills

I am not an elite runner, but I have been involved in the fitness world for decades, and I’ve covered various fitness equipment for outlets like Men’s Journal, Popular Science, and the New York Post. I also consulted with some high-level runners on background, as their sponsorship status precludes them from appearing named in this article. 

NordicTrack offers a robust line of treadmills, but the most recent additions make up most of this list. The company has a very solid track record for durability and performance, so we focused on selecting the features that meet specific user needs. Ultimately, this list results from research based on personal experience, spec comparisons, user reviews, and editorial opinions. 

The best NordicTrack treadmills: Reviews & Recommendations

While we make specific recommendations for certain types of users, there’s always overlap. So, check out all the picks before making your decision. 

Best overall: NordicTrack Commercial 1250

NordicTrack

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Specs

  • Deck size: 20” x 60”
  • Screen size: 10”
  • Incline range: -3% to 12%
  • Speed range: Up to 12 mph
  • Max weight: 300 pounds
  • Fans: Yes

Pros

  • Solid mix of features for the price
  • iFit connectivity
  • Quiet incline and decline
  • Relatively compact

Cons

  • Screen feels a little small

This isn’t NordicTrack’s flagship treadmill, but it offers a solid mix of features for a price that more people can afford. As part of the Commercial line, this treadmill is built for regular use. The rollers under the belt are machined and balanced to make running on the surface feel steady and secure. 

Like most of the newer NordicTrack models, this treadmill integrates with the iFit connected workout platform. It offers pre-recorded and live workouts that automatically adjust the incline and the speed as you go. I’ve used the iFit platform quite a bit on other connected fitness gear and I’ve really enjoyed it, so it’s a great addition here. 

The 10-inch screen isn’t massive, but I find the giant screens can feel like overkill and really drive the price of a treadmill up. While the screen isn’t huge, it does rotate, so you can make it easily visible when you’re doing exercises off of the treadmill itself. Many of the iFit workouts involved hopping off the treadmill and doing movements on solid ground, so rotating is pretty essential. 

Overall, this is the best balance of features and price when it comes to NordicTrack treadmills for most people. 

Best for group training: NordicTrack Commercial 2450

NordicTrack

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Specs

  • Deck size: 20” x 60”
  • Screen size: 22”
  • Incline range: -3% to 12%
  • Speed range: Up to 12 mph
  • Max weight: 300 pounds
  • Fans: Yes

Pros

  • Huge touchscreen is great for immersion and off-treadmill exercises
  • Folds up when not in use
  • iFit integration
  • Quit for its size

Cons

  • Expensive

If you’re really determined to dive into connected fitness classes, then you want the biggest possible screen. This pro-grade treadmill offers an impressive 22-inch touchscreen display that rotates for off-treadmill exercises. The treadmill has a number of dedicated workouts built-in and can sync up with Google Maps data for virtual location runs. Once you add the iFit program into the equation, it opens up access to live and recorded classes for just about every level of experience. 

Beyond the connected features, this treadmill offers the typical bells and whistles you’d expect from a high-end model. It’s surprisingly quiet, considering how powerful it is. Plus, it folds up easily once you’re done with it so that it won’t take up as much space in your home (and we’re a big fan of folding treadmills). 

If you’re thinking about this upgrade, you’re mostly paying for the larger screen, but it also has a slightly more powerful motor compared to the Commercial 1250 that took home the best overall award. 

Best for pros: NordicTrack Commercial X22i

NordicTrack

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Specs

  • Deck size: 22” x 60”
  • Screen size: 22”
  • Incline range: -6% to 40%
  • Speed range: Up to 12 mph 
  • Max weight: 300 pounds
  • Fans: Yes

Pros

  • Unmatched incline settings
  • Powerful motor
  • Spacious running tread
  • Giant screen

Cons

  • Expensive
  • Heavy

If you want to pretend you’re in “Stranger Things” and go running up that hill, you won’t find a more capable treadmill than NordicTrack’s Commercial X22i. It offers incline settings between -6% and a semi-ridiculous 40%. Most of the other models on this list top out around 12% incline. At its highest setting, you’ll have to do serious work just to keep up with a slow speed. If you’ve been looking for a way to punish your quads and hamstrings, this is it.

Beyond the tilting tread, you get a few extra niceties for your cash. The running tread is two inches wider than most other models, which is good if you’re not the most stable and consistent runner. It also has the most powerful motor, which can get loud at times, but it won’t have any trouble supporting even heavier runners. 

Like the rest of the treadmills on this list, the X22i supports iFit integration, which makes the 22-inch screen very appealing. You can see those coaches looking great in their Spandex as large as possible. 

Best for small spaces: NordicTrack EXP 10i

NordicTrack

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Specs

  • Deck size: 20” x 55”
  • Screen size: 10”
  • Incline range: 0-12%
  • Speed range: Up to 10 mph
  • Max weight: 300 pounds
  • Fans: Yes

Pros

  • Compact footprint makes it fit in smaller spaces
  • 10-inch color touchscreen
  • Quiet motor
  • Built-in fans for air circulation

Cons

  • Maxes out at 10 mph

This is a slightly upgraded version of the EXP 7i, which we’ve awarded the best budget title. As the name suggests, this model offers a 10-inch full-color touchscreen for connected workouts and other media. Despite its bigger screen, it maintains a 70.8” L x 34.9” W x 59.7” H footprint. That footprint shrinks even more once you raise the deck for storage mode. In fact, it gets more than a foot shorter with the deck in the raised position. 

When it comes to power, the motor fits right in the middle of the lineup, so it’s strong enough to keep up with hard workouts, but it’s not overly loud. That’s important if you live in an apartment or with a lot of other people. 

Plus, if you want to move the entire treadmill, the whole thing weighs just 230 pounds. While that’s not light enough to pick up and move, you can easily slide it out of the way in a pinch. With some of the other high-end models weighing in at more than 400 pounds, they’re not as simple to move. 

Best budget: NordicTrack EXP 7i

NordicTrack

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Specs

  • Deck size: 20” x 55”
  • Screen size: 7:
  • Incline range: 0 – 12%
  • Speed range: Up to 10 mph
  • Max weight: 300 pounds
  • Fans: No

Pros

  • Affordable compared to other models
  • Still maintains iFit compatibility despite price
  • Folds up when not in use
  • Supports users up to 300 pounds

Cons

  • Belt is more narrow than others
  • Screen doesn’t rotate, only tilts

While many high-end treadmills on this list break the $2,000 mark, this relatively compact model sometimes checks in under $1,000 if you catch it on sale. Despite its lower price, it offers a full suite of connected features via its iFit integration. Live instructors or recorded workouts can automatically control the speed up to 10 mph or the incline up to 12 degrees.

It doesn’t have the most powerful motor, but as a result, it often runs quieter than some of the bigger, more robust treadmills. The tread is still 20 inches wide, as you’d find with similar models, but it’s 5 inches shorter at 55 total inches. While that’s slightly less room to run, it also makes the whole thing take up less space. The tread is light and easy to raise without a lot of effort. That’s important when you’re totally blasted from a hard workout and don’t want to use more muscle power than you need to.

What to look for when shopping for the best NordicTrack treadmills

If you want to strike out on your own to compare NordicTrack treadmill models, here are some things to consider before making your decision: 

Do you want iFit connected workouts?

Like Peleton and other connected workout devices, NordicTrack treadmills require a service to access live and pre-recorded classes. NordicTrack relies on iFit to provide those services, a paid subscription. The single plan costs $15 per month (or $180 annually), while the family plan costs $39 per month (or $396 annually). You don’t have to have a subscription to use the machine. You can still access many features, including regular workouts and things like the Google Maps integration, without paying for the monthly subscription. I have used iFit in the past, though, and recommend signing up if you get one of these treadmills. The live workouts are fun, and it offers tons of variety.

The iFit workouts can automatically change the speed and incline on the treadmills to match the intended level of effort. That comes in very handy if you don’t want to change it all the time manually. 

Tread size

Typical treads measure 20” x 60”, but you will find some model variability. The higher-end models sometimes add two inches to the width, which can be very helpful for an unsteady walker building strength or someone who does particularly gnarly workouts that push them near exhaustion. Some more compact models offer a 5-inch shorter deck to make them more efficient in space. 

Speed range

The motor inside of a treadmill typically determines how fast it’s capable of going. The lower-end models on this list top out at 10 mph, which should be more than enough for most people. If you’re a serious athlete or just really feel like pushing yourself, the higher-end models go all the way up to 12 mph. That’s a five-minute mile pace, which is extremely fast. 

Incline range

Walking on an incline has gained a ton of popularity as a relatively low-impact fat-burning workout in recent years. Most of the treadmills on this list top out at a 12% incline, which is fairly steep. It’s enough to make even slow speeds feel rigorous. If you upgrade to the Commercial X22i, you can get a whopping 40% incline, which is seriously taxing on your lower body. Unless you want a very hard challenge, the 12% should suit you just fine. 

FAQs

Q: Will treadmill exercise burn my calories and fat?

Your body burns calories all the time so that you can live. But walking and running obviously burn more calories than static activities like laying on the couch or sitting at your computer writing an article about treadmills for several hours. If you’re buying a treadmill expecting it to melt fat off of your body, then you’re going to be disappointed. Go over your exercise and nutrition goals with a trained professional so you can approach things from a safe and effective place.

Q: How long do NordicTrack treadmills last on average?

You’ll get a couple of years’ worth of exercise out of a treadmill if you keep it maintained. If you let it sit for too long or you abuse the heck out of it, that will seriously degrade your chances of a long-lasting device. NordicTrack offers a variable warranty that covers labor for one year, parts for two years, and the frame for a full decade. If you take care of these machines, they should last quite a while. 

Q: How long should I run on a treadmill?

This is entirely up to you and your health professionals. Some people get too gung ho at the beginning of a new exercise initiative and burn themselves out. That kind of ambition can cause serious problems with your knees and other body parts if you try to do too much too quickly. The iFit platform offers some beginner classes that help people get started without putting too much strain on the body. Still, we recommend talking to a trained professional to ensure you do the right thing for yourself.

Q: Are treadmills better than walking outside?

Treadmills offer a few advantages over walking outside. First, you can do it all year round, even if the weather outside is frightful. If you’re still building strength in your legs, the steady, consistent surface may help reduce your chances of a fall. You can also do more in-depth connected exercise routines with the built-in screen on these treadmills. On the other hand, walking outside is good for getting fresh air, and your legs will benefit from all the stabilization work they must do when navigating uneven terrain. 

Final thoughts on the best NordicTrack treadmills

Putting a treadmill in your home is a great way to stay motivated and moving, even when the weather is terrible outside. With access to iFit’s library of live and pre-recorded workouts, these machines offer much more than simple running workouts. The best NordicTrack treadmills offer a full-on exercise regimen that won’t require you to hang out with the various characters you’ll find in the locker room at your local gym or wait in line dripping sweat to refill your water bottle.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post The best NordicTrack treadmills for 2023 appeared first on Popular Science.

Articles may contain affiliate links which enable us to share in the revenue of any purchases made.

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How to save your feet from painful blisters https://www.popsci.com/diy/how-to-prevent-blisters-on-feet/ Thu, 30 Mar 2023 12:00:00 +0000 https://www.popsci.com/?p=523944
Hands putting bandage on a hiker's foot outdoors
Putting on a bandage on the affected area before your skin fully bubbles up, is the best strategy to preventing blisters. PantherMediaSeller / Deposit Photos

Good planning and listening to your body are key to keep blisters from ruining any outing.

The post How to save your feet from painful blisters appeared first on Popular Science.

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Hands putting bandage on a hiker's foot outdoors
Putting on a bandage on the affected area before your skin fully bubbles up, is the best strategy to preventing blisters. PantherMediaSeller / Deposit Photos

You’ve probably felt that spot on your toe, ankle, or heel heat up. A bubble starts growing and spreading, while thin layers of skin shred and tear: A blister is imminent.

These small pockets of fluid are a frequent nuisance among hikers, runners, backpackers, and anyone who’s ever gone out in new shoes without breaking them in first. But blisters don’t have to mean the end of an outing. On the contrary, this type of wound is easy to prevent and treat if you just give it proper attention early on.

How do blisters form?

To prevent and treat them, it’s helpful to understand how blisters form. These painful bubbles occur when external forces cause the bone and skin to move out of sync, resulting in a tear under the surface, says Robin Larson, wilderness medicine program supervisor at the National Outdoor Leadership School. 

The constant friction in a specific area caused by an ill-fitting sock or shoe, for example, damages the structural connection between skin layers and separates them. The body responds by building up fluid in the spaces between those layers to protect them from further damage and allow for easier and faster healing

[Related: You broke a bone in the middle of nowhere. Now what?]

The main problem with a blister is not its formation but the risk of rupturing the thin skin layer protecting the wound, also known as the “roof.” Without a roof, your raw skin will be exposed, requiring extra care to prevent infection. Needless to say, a ruptured blister is extremely painful and will surely make the walk or run back to the trailhead or finish line a miserable trek.

Fortunately, blisters don’t start out as massive, painful, fluid-filled bubbles. They typically present first as what Larson calls a hot spot: a small area on your foot that slowly starts to feel sore or sensitive. This means that addressing the issue right away can make your day a lot easier.

How to prevent blisters on feet

As with most health-related issues in the backcountry, when it comes to blisters, prevention is key. This means you’ll need to pay special attention to what you put on your feet.

Sweaty or damp socks and shoes can increase the chances of blisters forming. If your day is likely to include long stretches of walking or running, choose socks made from synthetic, moisture-wicking materials. Cotton and other natural textiles just won’t dry up quickly enough while you’re hiking. Oversized socks don’t help either, as the extra fabric can bunch and rub, creating excessive friction and discomfort.

Likewise, make sure your shoes fit properly. They shouldn’t slip around on your feet when you’re walking but should leave enough room for swelling if you plan to be on your feet for most of the day. If you buy new hiking shoes, the general recommendation is to choose footwear half a size larger than you normally would. You should also break them in by wearing them around town or at home for a few days prior to any big athletic pursuits. The same rule doesn’t necessarily apply to running shoes, so the safest bet is to go to a specialized store and have your feet measured by a salesperson. They’ll be able to guide you through choosing the best shoe size and model for you depending on the distance you plan on covering and the shape of your feet.  

Heavy leather boots are usually harder to break in and often more likely to cause blisters, as they’re not as flexible or breathable as other footwear. If you’re hiking or backpacking and are prone to blisters, consider wearing lightweight boots or trail runners instead. If you know there are spots on your feet prone to getting blisters or your shoes feel especially tight in some areas, Larson recommends using kinesiology or waterproof first-aid tape to preemptively cover trouble zones and keep them from becoming a full-blown problem later.

Once you’re ready to hit the trail or pound the pavement, check your socks and shoes for debris. Remove any particles that might grate against your skin by dumping out your boots and turning your socks inside out. 

It doesn’t matter how many preventive measures you took: If you feel a hot spot or any sort of discomfort while you’re moving, Larson says you should stop immediately. Take a break and find the source of the irritation. Pay special attention to seams, debris, or loose socks, and remedy or remove the offender, if possible. To protect the spot from future aggravation, cover the damaged skin by slapping on a blister bandage or a piece of kinesiology tape. The latter is Larson’s favorite because it’s breathable, flexible, and sticky enough to stay put for days if necessary.

How to treat blisters

If, despite your best efforts, you still find yourself with a blister, your best bet is to treat it early. Whatever you do, don’t tear or peel away the roof: “You’re just creating a bigger wound with a greater risk of infection,” Larson says.

Dealing with a small blister that is soft to the touch (meaning is not entirely filled with fluid) is easy—just stick a blister bandage or piece of kinesiology tape directly over the offending spot. It should be large enough to extend beyond the boundaries of the blister area. 

But if the circumference of the blister is larger than a nickel or is fully filled with fluid and likely to rupture, you’ll need to carefully drain it first. To do so, wash your hands thoroughly and sanitize the skin around the blister with soap and clean drinking water, or an alcohol pad. Next, disinfect a safety pin with a different alcohol pad. If you don’t have one, you can also heat the pin over a lighter until the tip glows red. Just make sure to let the metal cool down before you use it to poke a small hole in the bottom of the fluid-filled bubble. Gently press on the blister to completely drain it out, and place a donut-shaped bandage around the outer edge of the wound or apply an adhesive blister bandage. This will prevent shoes or straps from pressing directly on the sensitive area. 

[Related: First aid basics for your adventure in the wilderness]

If the blister has ruptured or the roof is off, you should take special care to prevent infection. Wash your hands and clean the area thoroughly before placing the donut-shaped bandage around the wound, and then cover the area with a large bandage. If it’s really raw, say, if the roof has peeled back and your socks or shoes have been rubbing the wound for some time, use a hydrocolloid bandage. Larson also recommends making a jelly donut: use a moleskin donut bandage and cover the ruptured blister with 2nd Skin Squares, a jelly-like product that protects and moisturizes the skin to stimulate healing. Finish by covering everything up with a piece of kinesiology tape or an adhesive bandage.

With an open wound such as a roofless blister, preventing infection is your first priority, but Larson doesn’t often recommend applying antibiotic ointment. She explains that the cream can attract more dirt and keep bandages from sticking in place.

Tips and tricks for treating blisters

It’s a good idea to keep some blister bandages in your first aid kit, but don’t fret the next time you’re in the backcountry and you find you have none. Larson has used and seen plenty of less conventional blister treatments, from breathable and flexible kinesiology tape to duct tape. 

While she doesn’t prefer the latter, it can work in a pinch, especially if you cover the blister with a folded piece of tape (sticky sides together) slightly bigger than the circumference of the wound, and cover everything up with a larger strip. That will keep the adhesive from being in direct contact with delicate and damaged skin.

Larson is a big fan of hydrocolloid bandages, which are available at your local pharmacy. But be wary of traditional adhesive bandages, as they tend to slip off in the presence of sweat and moisture. She also suggests experimenting with different products to see what works for you but recommends you always keep some tape, a couple of alcohol prep pads, and a pin on hand, just in case. 

The post How to save your feet from painful blisters appeared first on Popular Science.

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The best Apple Watch alternatives in 2023 https://www.popsci.com/reviews/best-apple-watch-alternatives/ Fri, 24 Dec 2021 01:00:00 +0000 https://www.popsci.com/?p=382954
Best Apple Watch alternatives sliced header
Tony Ware

These fitness trackers and smartwatches offer sharp looks and deep sensor integration for Android users and anyone else interested in premium wearables outside Apple's ecosystem.

The post The best Apple Watch alternatives in 2023 appeared first on Popular Science.

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Best Apple Watch alternatives sliced header
Tony Ware

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Best overall Galaxy Watch 5 smartwatch Galaxy Watch 5
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Slick styling, optional cellphone connectivity, and lots of health tracking features put this watch on top.

Best dedicated fitness tracker The Fitbit Sense 2 is a dedicated fitness tracker and smartwatch. Fitbit Sense 2
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The Fitbit Sense 2 is lightweight and slim but still offers lots of sensors and good battery life.

Best stylish smartwatch The Skagen Jorn is a stylish hybrid smartwatch Skagen Jorn Gen 6 Smartwatch
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The Skagen Jorn is a unique hybrid watch, featuring traditional watch hands with full smartwatch capabilities.

The Apple Watch was not the first connected watch. Thanks to Dick Tracy, people have been dreaming of wrist-worn communicators since the 1940s, and companies have actually produced usable companion devices since the early 2000s. But since “Apple’s most personal device ever” launched in 2015, it’s come to dominate the smartwatch market by sheer volume. However, the best wearable for everyone, especially Android users, isn’t necessarily Apple’s. Many Apple Watch alternatives provide various tech that can match and even top the Series 8 experience. Really, the phrase “Apple Watch alternative” sometimes does these gadgets a disservice. Apple’s offering is great, but other top smartwatches and fitness trackers deserve recognition for their own forms and features. The best Apple Watch alternatives satisfy all kinds of purposes: collecting health metrics, delivering notifications, tracking outdoor adventures, and much more fantastic functionality without committing to watchOS/iOS. 

How we chose the best Apple Watch alternatives

When selecting the recommendations included in this list, we evaluated a range of features, specs, and tools that make smartwatches useful and desirable. To function as an Apple Watch alternative, phone connectivity in some capacity was an absolute must. The selected watches also needed a robust array of sensors to capture important health and activity data. We aimed to choose watches with different styles since style is such a subjective topic. And lastly, we assessed important specs such as battery life, display quality, and durability. Combining this research with peer recommendations, critical reviews, and plenty of hands-on experience, we narrowed down our selection to the best Apple Watch alternatives.

The best Apple Watch alternatives: Reviews & Recommendations

The best Apple Watch alternatives are delightfully varied, and you’re sure to find one that strikes your fancy. So let’s look at the non-Apple products that can keep your phone in your pocket but your life connected.

Best overall: Galaxy Watch 5

Samsung

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Specs

  • Weight: 1.2 ounces (44mm), 1 ounce (40mm)
  • Case size: 1.7 x 1.74 x 0.38 inches (44mm), 1.54 x 1.59 x 0.38 inches (40mm)
  • Display resolution: 450×450 pixels (44mm), 396×396 pixels (40mm) 
  • Battery life: Up to 50 hours
  • Waterproof rating: IP68
  • Connectivity: BT 5.2, Wi-Fi 2.4GHz & 5GHz, NFC, LTE
  • Sensors: Accelerometer, gyroscope, barometer, ambient light, compass, GPS, BioActive sensor (Bioelectrical Impedance Analysis sensor, Electrical Heart sensor (ECG), and Optical Heart Rate sensor), mic/speaker
  • App support: Android

Pros

  • Attractive design, with swappable straps
  • Optional 4G LTE version
  • Available in two sizes
  • Plenty of health-tracking features
  • Excellent third-party app support

Cons

  • Battery life is lacking
  • Some features only work with Samsung phones

The Galaxy Watch is one of the most direct competitors to the Apple Watch. That’s partly because it is one of the few watches that offer an eSIM for cellular connectivity. The eSim and built-in mic and speakers mean you can take calls and receive and respond to text messages via the watch. You don’t need your phone on you all the time to take advantage of the smart features, which is a nice option to have. The combination of Wear OS and an Android 8.0 or above phone, however, allows for Google Maps navigation, interaction with Google Assistant, and more.

The Galaxy Watch5 has a sleek, minimal design. It’s available in two sizes—40mm and 44mm—and comes in four colors. At only 1.2 ounces for the larger watch (44mm), it’s lightweight, making it more comfortable to wear. It is packed with useful sensors, including Samsung’s BioActive sensor array, responsible for sleep tracking, heart rate, blood oxygen monitoring, ECG, and body composition analysis. It will provide lots of health and fitness insights. It even automatically detects exercise, which is helpful if you tend to forget to start tracking as I do.

The downside of this watch is the battery life. The 40mm watch utilizes a 284mAh battery, while the 44mm features a 410mAh battery. If you use the device for any exercise tracking at all, you’ll need to charge it daily. Nighttime is the most logical time to charge it for most, but that means you’ll miss out on sleep tracking, which is a selling point of the watch. (A titanium-cased Galaxy Watch5 Pro version increases the durability, wellness sensors, and battery life.)

Best dedicated fitness tracker: Fitbit Sense 2

Fitbit

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Specs

  • Weight: 0.8 ounces
  • Case size: 1.5 by 1.5 by 0.45 inches
  • Display resolution: 336 x 336 pixels
  • Battery life: Up to 6 days
  • Waterproof rating: Water resistant to 164 feet
  • Connectivity: Bluetooth, NFC
  • Sensors: GPS/GLONASS, heart rate, altimeter, skin temperature, gyroscope, accelerometer, ambient light, SpO2, cEDA, mic/speaker
  • App support: Android and iOS

Pros

  • Very slim and lightweight
  • Lots of sensors
  • Good battery life
  • Easy to use

Cons

  • No music support
  • Subscription required to take full advantage of its features

The Fitbit Sense 2 is the company’s best and brightest smartwatch. It packs plenty of sensors, including onboard GPS to track your runs and bike rides. It also features a skin temperature sensor and Fitbit’s cEDA (continuous ElectroDermal Activity) sensor to help track stress. And it promises a six-day battery life (depending on usage), which is very strong.

At less than an ounce, this is one of the lightest smartwatches available, especially for one with such a robust set of sensors. It’s sleek and minimal, fitting nicely even on small wrists. And you can choose between three colorways. In addition, the Sense 2 gets an added physical button compared to the first version, making navigation easier.

Unfortunately, Fitbit removed third-party app support from the Sense 2. That means it isn’t as much of a smartwatch as other options. For example, there’s no Spotify app or music support, so you’ll have to rely on your phone. But there is a built-in speaker and microphone, so you can take calls on your wrist, as long as your phone is nearby. 

Best smartwatch for Android users: Ticwatch Pro 3

Ticwatch

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Specs

  • Weight: 1.5 ounces
  • Case size: 1.8 x 1.9 x 0.5 inches
  • Display resolution: 454 x 454 pixels
  • Battery life: Up to 72 hours (Smart Mode) or 45 days (Essential Mode)
  • Water rating: IP68
  • Connectivity: Bluetooth 5.0, Wi-Fi
  • Sensors: GPS/Beidou/Glonass/Galileo/QZSS, accelerometer, gyroscope, PPG heart rate, ambient light, barometer, mic/speaker
  • App support: Android and iOS

Pros

  • Good battery life
  • Dual display helps save battery life
  • Fast and responsive
  • IP68 waterproof rating

Cons

  • Somewhat pricey
  • A bit bulky

With a Snapdragon 4100 processor, the TicWatch Pro 3 is among the fastest Apple Watch alternatives on the market. It has all the usual high-end smartwatch features, including onboard GPS and NFC for payments. There’s a whole host of sensors and data tracking features, including a heart rate monitor, barometer, sleep tracking, and SpO2 monitoring.

It also has one very clever feature: a lower-power LCD screen right on top of its regular AMOLED display. That allows you to switch over for up to 45 days of battery life in “essential mode.” And there is an ambient light sensor in the watch, so it can automatically adjust the brightness of the AMOLED display.

The Ticwatch features a rugged design that will hold up to whatever activities you participate in. It’s a waterproof smartwatch with an IP68 rating, so you can even swim in it. That said, even though it is 28 percent lighter than the previous version of this watch, it is still fairly large and chunky. It may not be best for the small of wrist.

Best smartwatch for the triathlete in training: Garmin Forerunner 955

Abby Ferguson

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Specs

  • Weight: 1.8 ounces
  • Case size: 1.8 x 1.8 x 0.5 inches
  • Display resolution: 260 x 260 pixels
  • Battery life: Up to 15 days (smartwatch mode)
  • Water rating: 5 ATM water resistance
  • Connectivity: Bluetooth, ANT+, Wi-Fi
  • Sensors: Heart rate, GPS/Glonass/Galileo, thermometer, pulse oximeter, accelerometer, gyroscope, compass, barometric altimeter
  • App support: Android and iOS

Pros

  • Long battery life
  • Highly customizable
  • Collects loads of data
  • Useful training assistance

Cons

  • Pricey

Garmin specializes in super-advanced fitness and outdoor tech gear, making its gear one of the best Apple Watch alternatives for serious athletes. The Forerunner 955 is specifically focused on running, though it can track about any kind of workout you can think of, including ones specific to triathlon training. It includes a dizzying array of sensors to ensure you improve. It calculates elevation changes, measures your pace against an average for your fitness level, calculates VO2 Max, and can even measure stuff like ground contact time and stride length. In addition, the watch provides plenty of training help, such as suggested workouts and training load insights, to help you maximize your fitness. 

Despite all the data it collects, the battery life is fantastic. And You can easily customize battery consumption to get what you need out of the watch in a given situation. In smartwatch mode, Garmin promises 15 days of battery life. And when using the All Systems GNSS plus Multi-Band mode (the most accurate location tracking), Garmin specifies up to 20 hours. Should you want a little extra juice, Garmin also makes a solar version of this watch. Of course, battery life depends on your usage, but I was easily able to get the promised numbers when using the Solar version of this watch, even without getting the minimum sun exposure. 

There is no microphone on the watch or optional cellphone connectivity, so you will need your phone to take advantage of the notifications and safety features (unless you opt for the older Forerunner 945 LTE). But you can send pre-formatted responses to calls and texts and interact with notifications from certain apps. And it is surprisingly sleek for all the sensors that are onboard, even on small wrists. Of course, if you’re more of a weekend warrior and don’t mind charging more often in exchange for the most vivid visual experience, the Garmin epix 2 has an AMOLED touchscreen display that brings it near parity with an Apple Watch presentation.

Best stylish smartwatch: Skagen Jorn 38MM Gen 6 Hybrid Smartwatch

Skagen

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Specs

  • Weight: Not provided
  • Case size: 1.5-inch diameter, 0.5 inches thick
  • Display resolution: 240 x 240 pixels
  • Battery life: Up to 14 days
  • Water rating: 3 ATM water resistance
  • Connectivity: Bluetooth 5.0 LE
  • Sensors: Accelerometer, microphone, PPG heart rate
  • App support: Android and iOS

Pros

  • Sleek, attractive styling
  • Unique hybrid design
  • Good app support
  • Built-in microphone

Cons

  • Fitness tracking isn’t great
  • Lacks a speaker

Skagen, the Danish-design-inspired imprint of Fossil, has a line of hybrid smartwatches called Jorn, which have uniformly been extremely good-looking watches. The hybrid design may not be for everyone, but it is a unique combination of classic watch looks with smartwatch features. The watch hands cleverly move out of the way so that you can easily read the E Ink display, and it still offers plenty of customization options. And it comes in 38mm or 42mm sizes with different color and band options. 

The Jorn features a built-in microphone as well as Amazon Alexa support. You can use voice control to set timers, reminders, and ask questions. Unfortunately, it lacks a speaker, so responses are displayed on the watch instead of spoken back to you, and you can’t take calls. But it does add a layer of functionality that some may appreciate. And it’s Android and iPhone compatible, so you can use it’s companion app with just about any phone.

The sensors in the Jorn watch are somewhat minimal but include an accelerometer and PPG heart rate monitor for basic exercise and health stats. These will track your steps, sleep, heart rate, and SpO2. Unfortunately, there’s no built-in GPS, so the watch relies on tethered GPS, which requires your phone. If you are looking for a serious fitness watch, this isn’t the best option, but we think it’s the most stylish Apple Watch alternative available. 

Best for health data: Polar Ignite 3

Abby Ferguson

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Specs

  • Weight: 1.2 ounces
  • Case size: 1.7 x 1.7 x 0.4 inches
  • Display resolution: 416 × 416 pixels
  • Battery life: Up to 30 hours (training mode)
  • Water rating: Water resistant to 98 feet
  • Connectivity: Bluetooth 5.1
  • Sensors: GPS/Beidou/Glonass/Galileo/QZSS, accelerometer, heart rate 
  • App support: Android and iOS

Pros

  • Attractive styling 
  • Really slim on the wrist
  • Lots of smart health and training features
  • Vibrant display

Cons

  • GPS is inaccurate 

Polar has long been a staple in the fitness and health world, investing heavily in research and offering a range of watches and sensors. The third iteration of the Ignite is the sleekest yet, with attractive yet minimal design features. It’s available in four colorways, some of which (such as the Greige Sand) hardly look like fitness watches. It features an extremely slim profile, barely sticking up from my wrist.

The watch offers fairly minimal sensors, but it still collects plenty of data for excellent health and fitness insights. It provides the Polar Precision Prime sensor for highly accurate heart rate data. Unfortunately, despite the multi-band GPS, the location data is disappointing and inaccurate. This won’t matter for some, but if precise location tracking is essential to you, this watch won’t be your best choice. 

Where the Ignite 3 does shine is the health data it collects and the insights it provides. It provides accurate sleep-tracking information and uses that to help guide daily workout suggestions. It even provides secondary workout suggestions, such as stretching activities to keep you healthy. And Polar’s FitSpark suggests different types of exercise to keep your training well-rounded. It can provide a lot of information to help you stay on top of your training and health in general.

Best battery life: Garmin Instinct 2S Solar

Abby Ferguson

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Specs

  • Weight: 1.8 ounces (45mm), 1.5 ounces (40mm)
  • Case size: 1.8 x 1.8 x 0.6 inches (45mm), 1.6 x 1.6 x 0.5 inches (40mm)
  • Display resolution: 176 x 176 pixels (45mm) 156 x 156 pixels (40mm)
  • Battery life: Up to 28 days, unlimited with solar (smartwatch mode)
  • Water rating: Waterproof to 328 feet
  • Connectivity: Bluetooth and ANT+
  • Sensors: Heart rate, GPS/Glonass/Galileo, thermometer, pulse oximeter, accelerometer, compass, barometric altimeter
  • App support: Android and iOS

Pros

  • Outstanding battery life
  • Two sizes available
  • Lots of training tools
  • Highly accurate data collection

Cons

  • Rugged, old-school design isn’t for everyone

Garmin’s Instinct 2S Solar has a lot going for it, but its battery life is certainly the main highlight. In smartwatch mode, Garmin says it offers unlimited battery life if you get three hours of 50,000 lux sunlight conditions a day. Of course, when you use the various GPS modes and tracking exercises, that goes down. But I got about a week of life from my 40mm version while doing some activity once a day, even without getting the required sun exposure per day for the solar benefits.

The watch also gets a robust set of sensors and tracking features, in line with most of Garmin’s products. It can suggest workouts and keep track of your training status to ensure you are getting the most out of your activities and advancing your fitness. You can even use it to navigate should you need help getting back to your starting point. Overall it’s a fantastic training partner.

The Instinct 2 Solar is a vastly different Apple Watch alternative in its styling. It has a rather rugged, old-school watch styling, which some may not like. The display is also a simple monochrome transflective memory-in-pixel (MIP) display, so don’t expect fancy color graphics or touchscreen functionality. But it connects to your phone and provides notifications on the watch. There is no microphone or speaker, so you can’t take calls on the watch, but you can use it to reject or accept a call that you then take on your phone. And like the Forerunner 955, you can send prewritten responses to texts or calls directly from the watch, which is handy if you are in the middle of something. 

Best budget smartwatch: Amazfit GTS 4

Amazfit

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Specs

  • Weight: 1 ounce
  • Case size: 1.7 x 1.4 x 0.4 inches (without heart rate base)
  • Display resolution: 390 x 450 pixels
  • Battery life: Up to 8 days (typical use)
  • Water rating: 5 ATM water resistance
  • Connectivity: WLAN 2.4GHz, Bluetooth 5.0, and BLE
  • Sensors: Geomagnetic, accelerometer, barometric altimeter, gyroscope, ambient light sensor, dual-band & 6 satellite positioning systems, BioTracker™ 4.0 PPG biometric sensor, mic/speaker
  • App support: Android 7.0 and above, iOS 12.0 and above

Pros

  • Sleek and comfortable design
  • Lots of sport modes
  • Good battery life

Cons

  • Data collection isn’t the most accurate

Amazfit is a well-established maker of budget smartwatches, and the GTS 4 is a great one. It provides an eight-day battery life (depending on usage), which is surprising for a watch of this price. That can even be extended to 16 days in battery saver mode. It also has lots of sensors to measure your heart rate, steps, blood oxygen levels, stress, sleep, location, and more. 

As a smartwatch, the GTS 4 pairs with your phone and delivers notifications right to your wrist. And it can sync with apps like Strava and Google Fit. It features a built-in mic and speaker, so you can receive and make calls from the watch if your phone is near. It has a strikingly Apple Watch-like design, which is sleek and minimal.

Of course, as a somewhat inexpensive watch, there are some downsides. The companion app (called Zepp) is a bit clunky, with some settings difficult to find. And the data collection tends to be a bit inaccurate, especially the sleep data and the automatic stand suggestions. And you’ll lose some features like third-party app compatibility. But it still has a lot to offer as long as you aren’t relying on the data for precise training.

What to consider when looking for the best Apple Watch alternatives

Non-Apple Watch smartwatches are available running all kinds of different software platforms. And many of them will work with both Android and iOS, in case you ever switch phones. Apple Watch alternatives come in a few different flavors. There’s the direct competition, which would be Google’s Wear platform and the Samsung Galaxy Watch. And there are also more fitness-centric offerings, both for casual workouts and intense outdoors lovers, plus a whole crop of budget-friendly smartwatches that provide health tracking and notifications.

What’s the difference between a smartwatch and a fitness tracker?

In general, the phrase “fitness tracker” is used to differentiate these models from a smartwatch in a few ways. Fitness trackers are typically smaller. They often look more like a bracelet with a small screen than a big, fancy watch. They are, as their name suggests, focused on fitness: a good fitness tracker should have not just a step tracker, but also a heart rate monitor and sleep tracking tech. Many high-end fitness watches can also integrate with more robust devices like chest strap heart rate monitors. 

That said, the line between fitness tracker and smartwatch has blurred. Modern fitness trackers have some features we’re more likely to associate with smartwatches They may have the ability to deliver notifications of texts and emails from your phone, might have a speaker so you can activate Amazon Alexa or Google Assistant. Some even sport similar faces and design elements.

But if you plan on wearing your wristpiece all the time, it’s fair to want something less like a fitness tracker and more like a full-featured smartwatch: you want it to have a bigger screen, because you’ll be looking at it more, and to have non-fitness-focused features too.

What watch features and sensors do I need?

A brief comparison of smartwatches will reveal a wide array of features and sensors. Of course, many companies have their proprietary names for traditional sensors, making matters more complicated. What sensors and features you need in a watch depends on how you intend to use it. 

If you mainly want a smartwatch for notification and call purposes, make sure you prioritize a watch with a microphone, speaker, and potentially cellular connectivity as well. Suppose you are more interested in highly accurate fitness information. In that case, you’ll want a multisport watch with a whole suite of features such as multi-band GPS, accelerometer, barometer, gyroscope, heart rate monitor, and more. 

Do I have to spend hundreds of dollars on a smartwatch?

The current generation of Apple Watch, the Series 8, starts at a whopping $399 (and goes up to $799 if you decide the Apple Watch Ultra is the right one for you). If you don’t necessarily need all the bells and whistles, just something that’ll track your health metrics and stick that data into a fitness app, plus maybe deliver some alerts, you don’t need to spend that much. In fact, you can spend barely a tenth of that price and get something surprisingly great.

The biggest use cases for smartwatches, according to Statista, are notifications and fitness tracking—and you can snag a budget smartwatch or fitness bracelet that can do that for you, acting as your everyday connected wearable at a fraction of the price of full-featured smartwatches.

What’s the most stylish smartwatch?

Smartwatches and fitness trackers aren’t known for being the most stylish accessories. They have some fundamental requirements that make being stylish difficult. For example, they have to be big enough to contain a touchscreen, a heart rate monitor, and a battery, which means that even the smallest tend to be on the bulky side.

For those who take wristwatches seriously, even the Apple Watch can be underwhelming from an aesthetic perspective. It’s a basic square made of glass and aluminum. Most Apple Watch alternatives are the same way: either a slim bracelet-style fitness tracker or a square or circular smartwatch. These tend to look just fine at the gym or when out for a run, but in more formal settings can look out of place.

Luckily, a few companies are getting on board with different designs. For example, the Amazfit T-Rex 2 leans into retro-style chunkiness, while hybrid smartwatches like the Skagen Jorn or Garmin vivomove 3 offer traditional analog watch hands with smartwatch features.

FAQs

Q: What are the disadvantages of the Apple Watch?

Apple’s smartwatch may be popular, but it definitely has disadvantages. Most importantly, it’s not compatible with Android phones. That means that 73% of the global smartphone market is out of luck. It’s also only available in the one square style, which may not be to everyone’s taste.

Q: What is the best and cheapest smartwatch?

While “the best” is absolutely subjective, if you’re looking for the best combination of features at the cheapest price, we like fitness trackers. They’ll include the most popular uses for smartwatches (fitness tracking and notifications) without all the other stuff so that you can save money. Amazfit has various options for a super low price, while Fitbit has some of the best software combinations and cheaper options.

Q: Is there a smartwatch as good as the Apple Watch?

We think the best non-Apple smartwatch will vary depending on what you’re looking for. If you’re just wanting to track your fitness and exercise, we like the Fitbit Sense 2; if you have a Samsung phone and want a full smartwatch experience, the Samsung Galaxy Watch 5 is a great option; and if you want something to help on your running journey, look at Garmin’s offerings.

Final thoughts on the best Apple Watch alternatives

There’s truly no shortage of wearables these days, with most smartphone makers offering watch choices and fitness trackers increasingly becoming more like smartwatches. Thus, choosing the best Apple Watch alternative can be overwhelming. The good news is that whether you are looking for a hyper-focused fitness watch, a stylish smartwatch, or a simple blend between the two, there is an efficiency-boosting accessory for you among the choices we’ve compiled so you can complement your look and lifestyle.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post The best Apple Watch alternatives in 2023 appeared first on Popular Science.

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Social relationships are important to the health of aging adults https://www.popsci.com/health/health-risks-social-relationships-aging/ Sat, 25 Mar 2023 23:00:00 +0000 https://www.popsci.com/?p=522255
Social frailty can entail feeling a lack of control over one’s life or being devalued by others.
Social frailty can entail feeling a lack of control over one’s life or being devalued by others. DepositPhotos

Lack of community can lead to decreased physiological strength and a reduced biological ability to bounce back.

The post Social relationships are important to the health of aging adults appeared first on Popular Science.

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Social frailty can entail feeling a lack of control over one’s life or being devalued by others.
Social frailty can entail feeling a lack of control over one’s life or being devalued by others. DepositPhotos

This article was originally featured on KHN.

Consider three hypothetical women in their mid-70s, all living alone in identical economic circumstances with the same array of ailments: diabetes, arthritis, and high blood pressure.

Ms. Green stays home most of the time and sometimes goes a week without seeing people. But she’s in frequent touch by phone with friends and relatives, and she takes a virtual class with a discussion group from a nearby college.

Ms. Smith also stays home, but rarely talks to anyone. She has lost contact with friends, stopped going to church, and spends most of her time watching TV.

Ms. Johnson has a wide circle of friends and a busy schedule. She walks with neighbors regularly, volunteers at a school twice a week, goes to church, and is in close touch with her children, who don’t live nearby.

Three sets of social circumstances, three levels of risk should the women experience a fall, bout of pneumonia, or serious deterioration in health.

Of the women, Ms. Johnson would be most likely to get a ride to the doctor or a visit in the hospital, experts suggest. Several people may check on Ms. Green and arrange assistance while she recovers.

But Ms. Smith would be unlikely to get much help and more likely than the others to fare poorly if her health became challenged. She’s what some experts would call “socially vulnerable” or “socially frail.”

Social frailty is a corollary to physical frailty, a set of vulnerabilities (including weakness, exhaustion, unintentional weight loss, slowness, and low physical activity) shown to increase the risk of falls, disability, hospitalization, poor surgical outcomes, admission to a nursing home, and earlier death in older adults.

Essentially, people who are physically frail have less physiological strength and a reduced biological ability to bounce back from illness or injury.

Those who are socially frail similarly have fewer resources to draw upon, but for different reasons — they don’t have close relationships, can’t rely on others for help, aren’t active in community groups or religious organizations, or live in neighborhoods that feel unsafe, among other circumstances. Also, social frailty can entail feeling a lack of control over one’s life or being devalued by others.

Many of these factors have been linked to poor health outcomes in later life, along with so-called social determinants of health — low socioeconomic status, poor nutrition, insecure housing, and inaccessible transportation.

Social frailty assumes that each factor contributes to an older person’s vulnerability and that they interact with and build upon each other. “It’s a more complete picture of older adults’ circumstances than any one factor alone,” said Dr. Melissa Andrew, a professor of geriatric medicine at Dalhousie University in Halifax, Nova Scotia, who published one of the first social vulnerability indices for older adults in 2008.

This way of thinking about older adults’ social lives, and how they influence health outcomes, is getting new attention from experts in the U.S. and elsewhere. In February, researchers at Massachusetts General Hospital and the University of California-San Francisco published a 10-item “social frailty index” in the Proceedings of the National Academy of Sciences journal.

Using data from 8,250 adults 65 and older who participated in the national Health and Retirement Study from 2010 to 2016, the researchers found that the index helped predict an increased risk of death during the period studied in a significant number of older adults, complementing medical tools used for this purpose.

“Our goal is to help clinicians identify older patients who are socially frail and to prompt problem-solving designed to help them cope with various challenges,” said Dr. Sachin Shah, a co-author of the paper and a researcher at Massachusetts General Hospital.

“It adds dimensions of what a clinician should know about their patients beyond current screening instruments, which are focused on physical health,” said Dr. Linda Fried, an internationally known frailty researcher and dean of the Mailman School of Public Health at Columbia University.

Beyond the corridors of medicine, she said, “we need society to build solutions” to issues raised in the index — the ability of seniors to work, volunteer, and engage with other people; the safety and accessibility of neighborhoods in which they live; ageism and discrimination against older adults; and more.

Meanwhile, a team of Chinese researchers recently published a comprehensive review of social frailty in adults age 60 and older, based on results from dozens of studies with about 83,900 participants in Japan, China, Korea, and Europe. They determined that 24% of these older adults, assessed both in hospitals and in the community, were socially frail — a higher portion than those deemed physically frail (12%) or cognitively frail (9%) in separate studies. Most vulnerable were people 75 and older.

What are the implications for health care? “If someone is socially vulnerable, perhaps they’ll need more help at home while they’re recovering from surgery. Or maybe they’ll need someone outside their family circle to be an advocate for them in the hospital,” said Dr. Kenneth Covinsky, a geriatrician at UCSF and co-author of the recent Proceedings of the National Academy of Sciences article.

“I can see a social frailty index being useful in identifying older adults who need extra assistance and directing them to community resources,” said Jennifer Ailshire, an associate professor of gerontology and sociology at the University of Southern California Leonard Davis School of Gerontology.

Unlike other physicians, geriatricians regularly screen older adults for extra needs, albeit without using a well-vetted or consistent set of measures. “I’ll ask, who do you depend on most and how do you depend on them? Do they bring you food? Drive you places? Come by and check on you? Give you their time and attention?” said Dr. William Dale, the Arthur M. Coppola Family Chair in Supportive Care Medicine at City of Hope, a comprehensive cancer center in Duarte, California.

Depending on the patients’ answers, Dale will refer them to a social worker or help modify their plan of care. But, he cautioned, primary care physicians and specialists don’t routinely take the time to do this.

Oak Street Health, a Chicago-based chain of 169 primary care centers for older adults in 21 states and recently purchased by CVS Health, is trying to change that in its clinics, said Dr. Ali Khan, the company’s chief medical officer of value-based care strategy. At least three times a year, medical assistants, social workers, or clinicians ask patients about loneliness and social isolation, barriers to transportation, food insecurity, financial strain, housing quality and safety, access to broadband services, and utility services.

The organization combines these findings with patient-specific medical information in a “global risk assessment” that separates seniors into four tiers of risk, from very high to very low. In turn, this informs the kinds of services provided to patients, the frequency of service delivery, and individual wellness plans, which include social as well as medical priorities.

The central issue, Khan said, is “what is this patient’s ability to continue down a path of resilience in the face of a very complicated health care system?” and what Oak Street Health can do to enhance that.

What’s left out of an approach like this, however, is something crucial to older adults: whether their relationships with other people are positive or negative. That isn’t typically measured, but it’s essential in considering whether their social needs are being met, said Linda Waite, the George Herbert Mead Distinguished Service Professor of sociology at the University of Chicago and director of the National Social Life, Health, and Aging Project.

For seniors who want to think about their own social vulnerability, consider this five-item index, developed by researchers in Japan.

(1) Do you go out less frequently now than last year?

(2) Do you sometimes visit your friends?

(3) Do you feel you are helpful to friends or family?

(4) Do you live alone?

(5) Do you talk to someone every day?

Think about your answers. If you find your responses unsatisfactory, it might be time to reconsider your social circumstances and make a change.

KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.

The post Social relationships are important to the health of aging adults appeared first on Popular Science.

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The best running headphones for 2023 https://www.popsci.com/gear/best-running-headphones/ Wed, 13 Mar 2019 15:09:11 +0000 https://www.popsci.com/uncategorized/best-running-headphones/
A lineup of the best running headphones on a white background
Amanda Reed

These wireless, sweat-resistant accountability buddies stay in your ears while you go all out, encouraging you whether you’re hitting the trails or the treadmill.

The post The best running headphones for 2023 appeared first on Popular Science.

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A lineup of the best running headphones on a white background
Amanda Reed

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best overall A pair of black Beats Fit Pro headphones on a blue and white background Beats Fit Pro
SEE IT

These earbuds use wingtips that fit to your ear to stay secure.

Best over-ear A pair of Trelab Z2 over-ear workout headphones on a blue and white background TRELAB Z2
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This more traditional design has a tough IPX4 waterproof rating that’s tough against rain and sweat.

Best budget A pair of Otium Bluetooth Earbuds Wireless Headphones on a blue and white background Otium U18 Earbuds
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Battery life, secure fit, and an IPX7 waterproof rating make these budget headphones a solid choice for hitting the treadmill.

Choosing the right pair of running headphones is essential for getting through your workout comfortably and safely. Listening to your favorite music and podcasts while running, jogging, and participating in other endurance exercises is a great way to bear up and push yourself that extra mile. Unlike traditional headphones and earbuds that come in all shapes and sizes, often more concerned with aesthetics than activity, the best running headphones are super lightweight and snug-fitting. They typically feature waterproof designs with long battery life. We’ve selected some of the best running headphones on the market to help you make an informed decision no matter where your workout takes you.

How we chose the best running headphones

The best running headphones are wireless, and Bluetooth requires power. Running out of battery life during a workout is inconvenient at best, so we built our list with options that feature battery capacities between 10 hours and 50 hours to ensure they’ll endure through at least two average workout days before recharging. Running headphones should fit comfortably and allow the user to exercise unencumbered, so our picks are relatively lightweight and feature secure, customizable fit options. Most of the headphones on our list are earbuds, but we added an over-ear and a bone conduction option to cover every possible use scenario and style preference.

Breaking a sweat is a normal part of running, so we selected headphones with Ingress Protection ratings ranging from a splashproof IPX3 to a completely dustproof and waterproof IP68. Most of the headphones on our list offer environmental transparency/situational awareness tech, from the ambient mic modes of the JBL Endurance Peak 3 and Apple Beats Fit Pro to the actually open designs of the Sony LinkBuds and SHOKZ OpenRun Pro.

The best running headphones: Reviews & Recommendations

Running can boost the production of your brain’s endorphins and help you de-stress. With this in mind, finding the best running headphones shouldn’t be a stressful endeavor. One of our picks should help get you on a runner’s high.

Best overall: Apple Beats Fit Pro

Stan Horaczek

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Why it made the cut: The Apple Beats Fit Pro earbuds combine user-friendly design and great sound in a snug-fitting form factor.

Specs

  • Weight: 0.2 ounces/earbud; 2.3 ounces with case
  • IP rating: IPX4 (splash-resistant)
  • Battery life: 7 hours single-charge; 30 hours with case

Pros

  • Features Apple H1 chip for quick pairing and spatial tracking
  • Compact form factor and tight fit perfect for running
  • Great sound quality with ANC and transparency modes

Cons

  • Requires iOS device to use all features
  • Case incompatible with wireless charging
  • No multipoint pairing

We recently featured the Apple Beats Fit Pro in our roundup of the best headphones for working out, and they’re also our top pick for running. They feature a relatively neutral and well-rounded sound profile with crisp highs that make them great for a wide range of listening duties, and their inclusion of active noise cancellation (ANC) and transparency modes make them equally useful on the road and at the gym. The Beats Fit Pro are super lightweight and compact in and out of its charging case, making them easy to keep in your pocket and comfortable to wear while active. They’re also some of the most secure earbuds we’ve tested thanks to their unique flexible wingtip design that sits firmly against the outside of your ear, aided further by three sets of interchangeable silicone ear tips.

As we mention in our full review, the Beats Fit Pro offer a user experience very similar to that of the Apple AirPods Pro thanks to their built-in H1 chip, which allows for quick and effortless pairing to your iOS device, as well as access to Apple’s immersive head tracking and spatial audio technologies. These buds do work with Android devices—you connect to them as you would any other Bluetooth earbuds—but non-iOS users will, unfortunately, miss out on those H1-provided benefits. We also wish the Beats Fit Pro featured better waterproofing than the same IPX4 rating shared by Apple’s regular line of AirPods. They also lack wireless charging and multipoint pairing, which are features that would ease switching gears before and after a run. Still, we can’t shake how we can’t shake ’em loose.

Best bone-conduction: SHOKZ OpenRun Pro

SHOKZ

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Why it made the cut: The OpenRun Pro’s open-ear bone-conduction design allows you to work out and listen to your favorite music while maintaining full situational awareness.

Specs

  • Weight: 0.95 ounces
  • IP rating: IP55 (dust- and water-resistant at low pressures)
  • Battery life: 10 hours single-charge

Pros

  • Open-ear design for maximum situational awareness
  • Highly resistant to dust and water
  • Headband design stays put during the ups and downs of running

Cons

  • Sound quality is limited due to design
  • Audible to others
  • Proprietary charging cable is inconvenient to replace

If you frequently work out in parks or along roads where you share space with bikes and cars, a pair of bone-conduction headphones like the SHOKZ OpenRun Pro will be the safest and most convenient choice for your runs. Like all of the best bone-conduction headphones, the OpenRun Pro uses vibration to send audio through your cheek and directly to your earbones, bypassing your ear canal entirely and leaving it open so you can stay aware of approaching traffic while listening to your favorite music. The OpenRun Pro weighs just under one ounce and features a snug-fitting headband design that sits comfortably around your ears and stays put through even the most strenuous sprints, and its high dust- and water-resistant design make it a great choice for exercising on any terrain in any weather.

While the design of the OpenRun Pro is perfect for maintaining situational awareness while running, it lacks bass response. That’s not entirely necessary if you’re running to podcasts or ambient/classical music, but it leaves something to be desired in dance, rock, and other bass-heavy music. Others will also be able to hear what you’re hearing, so they’re not a great choice for use on public transit or in quiet places. Plan on taking the OpenRun Pro out for multiple workouts between charges? The headphones’ 10-hour battery should be more than flexible enough, but remember that they use a proprietary magnetic charger rather than something universal like USB-C.

Most comfortable: Ultimate Ears FITS

Abigail Ferguson

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Why it made the cut: These ultralight running headphones from Ultimate Ears are custom-fit to your ears to deliver one of the most comfortable workout listening experiences available.

Specs 

  • Weight: 0.26 ounces/earbud; 2.04 ounces with case
  • IP rating: IPX3 (splash-resistant at up to 60-degree angle)
  • Battery life: 8 hours single-charge; 20 hours with case

Pros

  • Moldable eartips are custom-fit to your ears
  • Neutral midrange frequency response with custom EQ available in-app
  • Sweat-resistant design

Cons

  • Design protrudes far from ear
  • Sub-bass response is lacking initially
  • No active noise cancellation

The Ultimate Ears FITS—or UE FITS if you’re nasty—are an incredibly comfortable and lightweight pair of custom-fit running headphones with a design and setup process that seem straight out of a sci-fi movie. After removing the FITS from their package for the first time, users simply place the earbuds in their ears and initiate the molding process via a smartphone app, during which the photosensitive polymer ear tips are literally molded to the shape of your ears with the help of some built-in flashing LEDs. Apart from downloading the app, the entire setup process takes roughly 60 seconds, after which you’re free to use the earbuds however you see fit. The process feels alien but not uncomfortable. Despite being very light and comfy, the FITS tend to protrude further from the ear than other earbuds, which may bother users who prefer a streamlined look. Those with sensitive, small ears, however, will appreciate the ability to wear them comfortably for hours.

The sound of the Ultimate Ears FITS is relatively neutral yet lacking in low frequencies out of the box; luckily, it’s easy to sculpt using the in-app EQ, so you can get lows to reach a runner’s high. They, unfortunately, don’t feature active noise cancellation, but their snug fit allows them a good measure of passive noise cancellation that can be useful in gyms and other crowded environments. The FITS’ sweat-resistant IPX3 rating is also a bit lower than the minimum IPX4 we’re used to seeing in this class of earbuds, but they’ll still make it through many a sweaty session unscathed.

Less athletically inclined but still like the idea of custom-fit earbud comfort for running errands (or the occasional power walk)? UE offers the DROPS, which have a more involved, more handcrafted process resulting in bespoke acrylic housings tailored to your personal specifications and aesthetic.

Best over-ear: Treblab Z2

TRELAB

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Why it made the cut: The Treblab Z2 headphones are a uniquely light, comfy over-ear option with a long battery life that makes them great for taking on a run.

Specs

  • Weight: 0.53 pounds
  • IP rating: IPX4 (splash-resistant)
  • Battery life: 35 hours

Pros

  • Super light and comfy design for running unencumbered
  • Very long single-charge battery life
  • Built-in control buttons are intuitive and easy to use

Cons

  • No charging case
  • ANC mode changes the sound profile, performs unreliably
  • Prone to leaking audio

While over-ear headphones aren’t an ideal choice for running due to being much heavier and bulkier than earbuds, the Treblab Z2’s combination of lightweight comfort and long 35-hour battery life will have you covered if you have your heart set on a more traditional design. The Z2 features an IPX4 waterproof rating that’s tough enough to stand up to sweat and rain, and it has easy-to-use audio controls placed conveniently on each earcup, plus a simple switch to toggle ANC mode. They come in a custom-fit zip-up carrying case that makes them easy to stow in a gym bag, and they charge using an included micro USB cable.

The Treblab Z2’s sound profile is fairly neutral and balanced out of the box, but its ANC mode tends to roll off a lot of the headphones’ bass frequencies, giving the audio a somewhat unappealing mid-forward sound. With ANC engaged, the headphones almost give the impression of changing their EQ to mask environmental noise rather than performing active cancellation. The Treblab Z2s also feature light and airy earpads that make them very comfortable to wear while running. They do tend to leak some sound if you push the volume (not that you should, even if you push the tempo), so you’ll likely want to avoid using them in quiet or shared environments.

Best for city runs: Sony LinkBuds

Tony Ware

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Why it made the cut: The Sony LinkBuds use a unique open-ring design to let in environmental noise while delivering the fit and sound of traditional earbuds.

Specs

  • Weight: 0.14 ounces/earbud; 1.45 ounces with case
  • IP rating: IPX4 (splash-resistant)
  • Battery life: 5.5 hours single-charge; 17.5 hours with case

Pros

  • Unique ring design lets in ambient noise
  • Very comfortable and lightweight fit perfect for running
  • Midrange-forward sound is great for spoken word
  • EQ adjustable via the Sony Headphones Connect app

Cons

  • No noise cancellation
  • Very little sub-bass response
  • Others can hear what you’re listening to

If you’re looking to maintain a level of situational awareness similar to that given by bone-conduction headphones but prefer the look and feel of earbuds, Sony’s innovative LinkBuds are worth considering. This unique pair of lightweight earbuds—small enough to hang from succulents, as shown above—use a ring-shaped speaker and flexible anchor to stay secure within your ear while letting in ambient noise. This makes them a great choice for running in loud environments and areas with heavy traffic. The size of each fin can be custom-fitted to your ears using an included selection of five sizes, resulting in an incredibly comfortable and snug fit that won’t budge during your run. The LinkBuds aren’t quite as easy to hear through as bone conduction headphones due to their placement in the ear canal, but they do feature a similar midrange-heavy sound with slightly more low-end. If the buds leave you wanting a little more bass, you can also fine-tune their sound further using the Sony Headphones Connect app.

Controlling the Sony LinkBuds involves either tapping directly on the earbuds or on your own facial cartilage in front of the ear, a gesture that works well but takes some getting used to. Some users reported false triggers when engaging in activity, but this effect can be mitigated by selecting the right fin size to ensure the fit is as tight as possible. Because of their open design, the LinkBuds also tend to leak sound and provide no form of noise cancellation at all, so while they might not be the best choice for critical listening unless you’re in the quietest environment (one that wouldn’t mind hearing a bit of what you’re enjoying), there’s really nothing else quite like them if you prefer the fit and feel of earbuds.

Best battery life: JBL Endurance Peak 3

Abigail Ferguson

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Why it made the cut: These rugged IP68 earbuds pack up to 50 hours of battery life thanks to their charging case, making them ideal for travel and frequent use.

Specs

  • Weight: 0.9 ounces/earbud; 4.5 ounces with case
  • IP rating: IP68 (dustproof and waterproof for 30 minutes)
  • Battery life: 10 hours single-charge; 50 hours with case

Pros

  • Highly waterproof and dustproof
  • Very secure-fitting ear hook design
  • Super long battery life

Cons

  • Lack active noise canceling
  • No multipoint pairing or wireless charging
  • Muddy and low-heavy sound, but can be EQ’d

JBL’s new Peak Endurance 3 running headphones are a fantastic option if you run daily but don’t always have the opportunity (or memory) to charge your devices. They feature a generous 10-hour single-charge battery life plus another 50 hours thanks to their compact charging case, making them a great choice for stowing in a gym bag or for traveling. The fit of the Endurance Peak 3s uses a wireless ear hook design (JBL refers to the hooks as “TwistLock ear hook enhancers”) similar to that of the Powerbeats Pro, which goes around the back of your ear and works in tandem with three silicone ear tip options, resulting in a comfortable wearing experience that remains stable while running despite not going too far into the ear canal. They even stay stable while doing side plank rotations. The Endurance Peak 3s are also waterproof and dustproof at a very high IP68 level, which makes them impervious to salt water and easy to clean with a simple rinse.

The sound of the Endurance Peak 3s is a bit muddy out of the box, but JBL’s companion app provides an easy-to-use EQ that helps sculpt their sound to your liking. They also don’t have active noise-cancelling abilities, but the tips combined with their shape do a good job of blocking out your surroundings. Still, they do feature JBL’s Ambient Aware mode, which is effective for engaging in conversation at the gym or on the street without having to pause and remove them from your ears. However, we wish they featured conveniences like multipoint device pairing and wireless charging. And, the ear hooks get in the way of sunglasses, which is a pain while running outdoors in the bright sun. If these aren’t major cons for you, their secure fit, battery life, and ease of use make these headphones perfect for running in nearly every way. 

Best budget: Otium U18 Earbuds

Otium

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Why it made the cut: Otium’s U18 earbuds feature a secure ear hook design similar to that found in running headphones three times their price.

Specs

  • Weight: 3.52 ounces
  • IP rating: IPX7 (waterproof for 30 minutes; not dustproof)
  • Battery life: 15 hours

Pros

  • Great battery life and secure fit on a budget
  • IPX7 waterproof for sweaty workouts
  • Set of easy-to-use controls

Cons

  • Slightly muddy sound profile
  • No active noise cancelation
  • Charging design is cumbersome

If you love listening to music while running but don’t want to spend a lot, the Otium U18s are a great value thanks to their battery life, secure fit, and IPX7 waterproof rating. They feature an ear hook-based design similar to that of the JBL Endurance Peak 3 and the Powerbeats Pro, with the inclusion of a connective neckband that makes them easy to hang around your neck when not in use and keeps them from getting separated. The U18’s sound profile is a bit muddy and leaves something to be desired, and because they don’t come with any EQ-enabled companion apps you’ll need to explore other options to sculpt their sound. But if you just need a beat to beat your personal best, these are a budget way to get that.

As a set of budget headphones, the Otium U18s are fairly stripped down and lack conveniences like active noise cancelation, wireless charging, and ambient modes. They do have a set of onboard controls, including an on-ear button and a rocker switch, both of which are intuitive and easy to use, but charging the headphones is a little more difficult and involves opening a small, tight-fitting door for access to a micro USB port. Still, if you’re not picky about sound quality or noise canceling, the runner-friendly fit of the U18s makes them worth a look.

What to consider when buying the best running headphones

Most of the best headphones should avoid even a hint of moisture. Heck, even some of the best Bluetooth earbuds might not be suited for more than a brisk stroll. That’s why we’ve put together these things to look at before adding something to your cart:

Do you run in a city environment?

Running in a city environment near bikes, cars, and other forms of traffic requires a high level of situational awareness to ensure you stay out of harm’s way. The best-running headphones for urban environments and crowded places include the Sony LinkBuds, which feature a snug earbud design, and the SHOKZ OpenEars Pro, a bone-conduction design that leaves your ears completely open. 

How important is sound quality to you?

If you fancy yourself an audiophile, go for running headphones with a well-rounded sound profile like the Apple Beats Fit Pro, which have extended low-end response and present highs. Some running headphones also allow you to customize their EQ via smartphone apps, including the JBL Endurance Peak 3 and Ultimate Ears Fits.

Do you need waterproof running headphones?

If you frequently run in moist environments or sweat a lot, picking a pair of running headphones with some measure of waterproofing is essential. All the best running headphones are in some way splash/sweat-resistant, but if you need maximum protection, models such as the JBL Endurance Peak 3 and Jabra Elite 7 Active are some of the best waterproof options we’ve tested.

FAQs

Q: How much do running headphones cost?

Running headphones can run you between $20-$200, depending on features.

Q: Are noise-canceling headphones safe for running?

Noise-canceling headphones aren’t the safest choice for running due to their ability to block out noise from bikes, cars, and other traffic. If you’re running on a treadmill at the gym, ANC might be desirable for staying in the zone. Runners who listen to music outside, however, should almost always consider open-ear headphones like the Sony LinkBuds earbuds or the SHOKZ OpenRun Pro.

Q: Do running headphones need to be waterproof or sweatproof?

In general, running headphones need to be waterproof to weather the conditions of a workout. Headphones contain small and sensitive electronics that can be damaged by moisture from rain or sweat, so any pair of running headphones worth considering will have an IP rating of at least IPX3, like our most comfortable pick, the Ultimate Ears Fits. If you work out in particularly muddy or salty environments, the super-rugged IP68-rated JBL Endurance Peak 3 are probably the best option.

Q: Are headphones or earbuds better for running?

Earbuds are almost always better for running than headphones due to their inherently lighter weight, smaller form factor, and secure fit. The Sony LinkBuds are the most lightweight running earbuds we’ve tested, weighing 0.14 ounces per bud. If you have your heart set on using traditional headphones for your workout, we love the relatively light design and snug fit of the Treblab Z2.

Final thoughts on the best running headphones

For most runners, the easy-to-use Apple Beats Fit Pro are the best headphones, thanks to their well-rounded sound profile, ANC capabilities, and secure fit. Runners in city areas who want to maximize their situational awareness should consider the in-ear Sony LinkBuds or the SHOKZ OpenEars Pro. In contrast, runners interested in the most comfortable fit should look at the in-ear Ultimate Ears FITS or the over-ear Treblab Z2. For more intense workouts, the long battery life, secure fit, and high resistance to water and dust of the JBL Endurance Peak 3 make them a worthy contender. If you’re shopping for running headphones on a budget, it’s hard to beat the sub-$30 Otium U18 Earbuds, which feature a secure ear hook design and 15 hours of single-charge battery life. Now get those feet pounding on the pavement and run off into the sunset, your favorite running tunes pumping in your ears.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

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The best Fitbits for 2023 https://www.popsci.com/reviews/best-fitbits/ Mon, 18 Apr 2022 17:00:04 +0000 https://www.popsci.com/?p=436415
Best Fitbits
Stan Horaczek

Fitbit makes a wide range of great fitness trackers for just about every kind of healthy living.

The post The best Fitbits for 2023 appeared first on Popular Science.

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Best Fitbits
Stan Horaczek

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Best overall The Fitbit Versa 4 is the best Fitbit overall. Fitbit Versa 4
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The Versa 4 is the company’s most well-rounded smartwatch.

Best fitness tracker Best Fitbits Fitbit Charge 5
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The Charge 5 offers advanced data-driven insights to help you optimize your workouts.

Best budget The Fitbit Inspire 3 is the best Fitbit at the most affordable price. Fitbit Inspire 3
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The Inspire 3 is a low-cost fitness tracker for people who just want the basics.

For many tech and health enthusiasts, Fitbit is the first brand that comes to mind when you say “fitness tracker.” It had, in some circles, briefly achieved that level of cultural ubiquity where people referred to all fitness trackers as “Fitbits.” The market is now saturated—with options from Garmin, Apple, Polar, and Amazfit, just to name a few—but there are still plenty of pros when it comes to devices made by Fitbit, or that use the company’s technology. These fitness trackers and watches deliver outstanding levels of functionality, and each one has its particular benefits. With six types of Fitbits—not to mention multiple generations of each version—it might not be readily apparent which one makes the most sense for you. To that end, we’re looking at the top options for a range of intentions, so you can work out (or swim, or even sleep) with confidence knowing that these are truly the best Fitbits.

How we chose the best Fitbits

I selected these Fitbits through first-hand testing and reviews from real buyers. I tested these alongside fitness trackers, both from Fitbit and other leading brands, such as the Polar Ignite 2 Plus and the Garmin Venu 2 Plus. I specifically tested to determine core functionality like tracker accuracy and battery, as well as the relative ease of use

The Fitbit versions that didn’t make the cut were not always significantly different from those included above, but our picks usually stood out for a reason. You can choose yours from these Fitbit reviews knowing that these truly are the best options available right now.

The best Fitbits: Reviews & Recommendations

While the features offered by the various models tend to overlap—most build up from a base of 20 health and fitness metrics—each individual package tailors itself to a specific set of needs or parameters. To that end, here are the best Fitbits for most people.

Best overall: Fitbit Versa 4

Fitbit

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Why it made the cut: With its broad range of fitness tracking capabilities, smartwatch functions, and lower price, the Versa 4 is a balanced fitness watch that plays to Fitbit’s strengths.

Specs

  • Heart rate monitor? Yes
  • GPS? Yes
  • Battery life: 6 days
  • Premium membership: 6 months

Pros

  • Plenty of fitness tracking functions
  • Detailed sleep-tracking information
  • Wide range of smart features

Cons

  • Higher price than most Fitbits
  • Short premium membership window
  • Relatively short battery life

For all practical purposes, the Fitbit Versa 4 can do everything that most users want from their fitness tracker. It provides info about steps, heart rate, blood oxygen levels, calories burned, and sleep tracking. It’s also water-resistant down to 50 meters, in case you’re a swimmer. It even buzzes to let you know when you’ve entered your personalized target heart rate for exercise, which it refers to as your “active zone.”

At the same time, the Versa 4 includes plenty of smart functions. You can use it to take calls and receive notifications from your phone or ask Alexa about the weather. Fitbit also features an app ecosystem that’s smaller than iOS or Android but includes apps for music, payments, and more. The Versa 4 and more powerful Sense watch bring a lot of value to the table, but the Versa does so at a lower price, making it a slightly more accessible pick. If you’re looking for a less expensive version, read our review of the Fitbit Versa 3.

Best fitness tracker: Fitbit Charge 5

Nick Hilden

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Why it made the cut: With its expansive suite of fitness trackers and detailed workout insights, the Charge 5 is a gym rat’s best friend.

Specs

  • Heart rate monitor? Yes
  • GPS? Yes
  • Battery life: 7 days
  • Premium membership: 6 months

Pros

  • Workout intensity map
  • Stress management tools
  • Provides recommendations for workouts, mindfulness, and challenges

Cons

  • Subscription required for advanced insights
  • Reply to calls and texts function for Android only

If you’re looking for the utmost in fitness-tracking power, the Fitbit Charge 5 delivers. With a full range of fitness and health trackers, it records all the stats you need. What makes it stand out, however, is its workout intensity map, which leverages GPS and various physical data points to highlight when you’re getting the most and least out of your workout. Between workouts, it sends guidance to maintain mindfulness and workout optimization.

Though it’s primarily fitness-focused, it also features a smattering of basic smart functions that allow you to manage payments, plus receive calls, texts, and calendar notifications. Some of these functions only work with Android phones, however.

The one drawback to the Charge 5 is its reliance on a subscription. Like the Whoop 4.0 and other recent high-end fitness trackers, Fitbit gates off many of its most detailed workout insights unless you pay for its Premium membership. You get six months of free access to see if it’s worth the $9.99 a month, but you should probably decide whether or not you’re even open to such an arrangement in the first place.

Best watch: Fitbit Sense 2

Why it made the cut: The Sense 2 is a sleek, powerful smartwatch with advanced fitness-tracking capabilities.

Specs

  • Heart rate monitor? Yes
  • GPS? Yes
  • Battery life: 6 days
  • Premium membership: 6 months

Pros

  • Fitbit’s largest suite of smart apps
  • Includes ECG monitoring and EDA Scan for tracking heart health and stress
  • Works with Alexa

Cons

  • The most expensive Fitbit
  • Relatively short battery life
  • Large

If you want a fitness tracker that really leans into smart features, the sleek Fitbit Sense 2 delivers. With the largest suite of smart apps on any Fitbit device, as well as most of the key fitness and health tracking functions, it is the most powerful Fitbit we recommend. Most notably, the Sense includes an ECG for detecting heart health, as well as an EDA Scan app that monitors electrodermal activity and then provides a graph of how your body responds to stress. It is also the only Fitbit to come with a 6-month free trial of the guided meditation app Calm to support any stress management goals you might have.

Given all that, it’s worth noting that the Sense is the most expensive device you can get from Fitbit right now. If you want all the features, the Sense may be the best choice, but it is bigger and more expensive than the rest of the pack.

Best for women: Fitbit Luxe

Fitbit

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Why it made the cut: The Fitbit Luxe is a great option if you want a fitness tracker that can double as a piece of jewelry. 

Specs

  • Heart rate monitor? Yes
  • GPS? No
  • Battery life: 5 days
  • Premium membership: 6 months

Pros

  • Stylish design
  • Heart tracking
  • Stress management tools included

Cons

  • Need to connect to phone for GPS
  • Doesn’t let you play music

If you’re looking for a fitness tracker that looks more like a bracelet than a military-grade smartwatch, the Fitbit Luxe is a good option. The slim design, polished stainless steel case, and bands available in a range of hues make this an option that works for both work and working out, and one of the best Fitbit watches for women. The Luxe also tracks heart rate, sleep, and breathing rate, plus provides some stress management tools. You can also text and receive call notifications, but you can’t access music or make calls. 

This tracker is water-resistant up to 50 meters and has a battery life of up to five days. Unfortunately, you’ll need to connect to the GPS in your phone to see your pace in real-time.

Best for men: Google Pixel Watch

Google

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Why it made the cut: This sleek watch can double as a sophisticated timepiece and a high-end fitness tracker. 

Specs

  • Heart rate monitor? Yes
  • GPS? No
  • Battery life: 
  • Premium membership: 6 months

Pros

  • Tracks heart rhythms 
  • Comes with emergency SOS system
  • Sophisticated design

Cons

  • Only works for Android users

Google bought Fitbit in November 2019, and some of Fitbit’s fitness trackers feature the integration of the parent company’s features. Conversely, Google’s Pixel Watch uses Fitbit’s tracking technology to monitor activity, calories burned, and sleep patterns. It also provides in-depth tracking of the heart rhythm with the ECG feature and has an SOS feature that allows users to contact 911 in the case of an emergency. And the Android-compatible device pairs with Google’s Wear OS system, Pixel phones, and Pixel buds for running.

This Fitbit for men also allows users to get turn-by-turn guidance from Google Maps, make contactless payments, and get calendar alerts. Users can also make phone calls and check their inboxes. But beyond the device’s functionality, it’s also a timepiece that looks great on the wrist with its domed design, AMOLED display, case that comes in a range of colors, and an obsidian band the color of volcanic glass.

Best budget: Fitbit Inspire 3

Fitbit

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Why it made the cut: With all the essential fitness tracking capabilities, the Inspire 3 gives you the features you need at a more affordable price.

Specs

  • Heart rate monitor? Yes
  • GPS? No
  • Battery life: Up to 10 days
  • Premium membership: 1 year

Pros

  • 20 fitness functions
  • Long battery life
  • Long premium trial

Cons

  • Limited smartphone notifications
  • Small, hard-to-read screen

If you just need a basic fitness tracker, try the Fitbit Inspire 3. It tracks all the basics—steps, calories, heart rate, etc. It also has more advanced features than other trackers, including active zone alert, cardio fitness scores, and a “daily readiness score” to make sure you let your body recover between workouts.

That said, this cheap Fitbit is very much an essentialist fitness tracker. It has some smartwatch functionality, including notifications for calls, text, and social media. It also offers stress management features and menstrual health tracking. These features require looking at the Inspire 3’s tiny screen, which isn’t ideal for anything beyond the quickest of glances. This is definitely a tracker for people who actively want to avoid the “smart features” and stay focused on working out. Looking to save a few dollars with an older version? Read our review of the Fitbit Inspire 2.

Best for kids: Fitbit Ace 3

Fitbit

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Why it made the cut: Arguably the most feature-rich fitness tracker designed specifically for kids, the Ace 3 helps keep your little one moving.

Specs

  • Heart rate monitor? No
  • GPS? No
  • Battery life: Up to 8 days
  • Premium membership: Not included

Pros

  • Parent View safety feature
  • Incentivizes fitness in kids
  • Bedtime reminders and sleep tracking

Cons

  • Single wristband size doesn’t fit all wrists
  • Some users have reported durability issues with the buckle

There aren’t too many quality fitness trackers designed specifically for kids, so the Fitbit Ace 3 is incredibly useful and the best Fitbit for kids. It primarily tracks steps and sleep but can also set challenges to keep kids motivated and active. You can also set reminders to prompt children to get up, move, stretch, or sleep at specific times. Its features are comparatively very limited beyond the basics, but it is water-resistant for up to 50 meters, so it is durable and can stay on in the pool.

The Ace 3 supports the Fitbit app, which features separate viewing modes for parents and kids when you activate the Family Account mode. In Parent View mode, parents can monitor their kid’s activity and approve any connections in the Fitbit social community. Meanwhile, Kid View presents a child-friendly version of the fitness tracker experience, with access to stats, badges, personalized avatars, and challenges. 

What to consider before buying a Fitbit

Each Fitbit variety offers its unique features and benefits, so it’s important to keep a few things in mind when choosing which is the best one for you and if that’s the latest Fitbit or old Fitbit models. These are, for the most part, the same considerations to keep in mind when picking any fitness tracker or fitness watch

Health goals

To judge any fitness tracker, you must know how you plan to use it. Are you looking to track your high-impact workouts or simply ensure you get your steps in? Monitor heart health or blood oxygen levels? Or maybe sleep tracking and monitoring mindfulness? Different Fitbits come with varying feature sets that will accommodate different goals. Often, more complex trackers will be larger, more complicated, and more expensive. Finding the right balance among those three factors will set you up to use your Fitbit to the fullest.

Cost

Fitbits come in many shapes and sizes, meaning some are more expensive than others. Some models cost as little as $60. Others get as high as $400. Again, you want to find a balance between feature-set and price that works for you, but it’s also generally important to keep your budget in mind as you shop.

Smart functions

While some Fitbits act as fairly basic fitness trackers, others are much more elaborate smartwatches. Which is right for you depends on whether or not you need all those smarts.

FAQs

Q: How much does a Fitbit cost?

Prices range from under $60 for the Ace 3 to as much as $400 for the Google Pixel Watch, depending on the most current sale prices.

Q: Are Fitbits waterproof?

All the latest-generation Fitbit models boast strong water resistance in up to 50 meters. They’re all great for swimming laps or playing in a pool. If you’re diving, you may want to consider something a bit more durable.

Q: How do I get my Fitbit to sync?

Once you pair your Fitbit with your phone, it will sync periodically when the Fitbit smartphone app is open. You can manually sync on the app homepage by swiping down.

Q: How accurate are Fitbit devices?

No fitness tracker is 100% accurate. They approximate your activity by sensing movement, heart rate, and other factors. You can improve your tracker’s accuracy by feeding it more data. Enabling GPS and entering accurate height, weight, and stride length in the app settings will improve results.

That said, Fitbit trackers do fare comparatively well in general testing. A 2017 study found that Fitbits tend to have a 27% median error when tracking calories burned. While that might seem like a lot, they outperformed almost all major competitors. There hasn’t been much hard research done since then on the accuracy of Fitbit’s latest releases, but having compared them against other trackers that are well-regarded for their accuracy—as well as good old-fashioned paper-and-pencil calorie tracking—I can say that they seem to perform well.

Final thoughts on the best Fitbits

The best Fitbit for you comes down to one of two factors: whether you want a smartwatch or a fitness tracker and your budget. The core fitness tracking features are largely consistent among most models, so you need to consider whether you care about smartphone-related lifestyle features and the advanced fitness analytics that come with Fitbit’s premium subscription. Ultimately, most Fitbits are great so long as their features and your expectations are in sync.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio to video games to cameras and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

The post The best Fitbits for 2023 appeared first on Popular Science.

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The best outdoor saunas for 2023 https://www.popsci.com/gear/best-outdoor-saunas/ Wed, 08 Jun 2022 18:00:00 +0000 https://www.popsci.com/?p=448299
The best outdoor saunas
Stan Horaczek

Want to get healthier? Do sweat the small things but do it in the comfort of your own backyard.

The post The best outdoor saunas for 2023 appeared first on Popular Science.

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The best outdoor saunas
Stan Horaczek

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best overall Aleko Outdoor Rustic Cedar Aleko Outdoor Rustic Cedar
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A fantastic overall option that’s more affordable than some competition.

Best infrared Enlighten Rustic 5 Person Sauna Enlighten Rustic 5 Person Sauna
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All the sauna effects without the high temperatures.

Best steam Traditional Outdoor Country Living Barrel Sauna by Saunacore Traditional Outdoor Country Living Barrel Sauna by Saunacore
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Get a traditional sauna experience during any season.

Saunas boast an array of health benefits, and for those looking to make an investment in their wellness, an outdoor sauna provides one of the most authentic and enjoyable experiences. Outdoor saunas were traditionally used across Northern Europe as far back as 2000 BC. Today, however, many people think of Finnish saunas, which use stones heated over a fire to create steam and heat. And there’s a reason most people think of Finland when they think of outdoor saunas: they can be rejuvenating in cold weather. You can use an outdoor sauna year-round but, when the temperatures drop, saunas can really help you get through the winter and, hey, maybe actually enjoy it. Whether you’re looking for the best outdoor saunas or the best home saunas, we curated this list of options that include both traditional saunas, infrared saunas, and even wood-burning models.

How we chose the best outdoor saunas

We scoured write-ups and reviews to find the best outdoor saunas for our readers. We wanted to include a range of products that could appeal to any user, no matter how much space you have for a home install. We know that outdoor saunas can be a serious investment so, while we included products across multiple price levels, we prioritized those that had materials or features that made them worth the money. We also looked at capacity, sustainability of materials, and complexity of assembly.

Most of the products we included have a DIY option to minimize installation costs, but this can be a laborious process. We also wanted to ensure that our selections used high-quality, non-toxic materials like natural cedar. Last, we ensured that each sauna we selected—no matter how cheap—has a high-quality heating element, as these can make or break your experience. (No one wants a really slow warming or inefficient sauna.) 

The best outdoor saunas: Reviews & Recommendations

Best overall: Aleko Outdoor Rustic Cedar

Homedepot

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Why it made the cut: This indoor or outdoor barrel sauna fits eight people while minimizing unusable space, resulting in a relatively affordable and energy-efficient sauna. 

Specs

  • Dimensions: 93” W x 72” D x 75” H
  • Materials: Western Canadian Red Cedar, tempered glass, and stainless steel
  • Type of Heater: Harvia 8kW ETL approved electric heater for steam or dry heat

Pros 

  • Great price-to-quality ratio 
  • Can be used indoors and outdoors 
  • Free shipping or local pick up at a retailer like Home Depot

Cons 

  • Manufactured overseas 
  • The interior doesn’t have any windows, so the door is the only source of natural light 

Aleko’s outdoor sauna tops our list because it is a high-quality barrel sauna without an absurd price tag. While the exterior may not be made with premium lumber as some of our other selections, this outdoor barrel sauna comes with a comparable 8W Harvia electric heater. Harvia is a high-end Finnish brand and you’ll see these heaters featured in other saunas below. Also, while some other sauna kits charge extra for components and accessories (like the heater, bucket, ladle, and thermometer), this includes all of these parts in one package. 

Like most traditional saunas, you can choose either dry or steam heat by adding water to the sauna stones. Many prefer this traditional experience to the hands-off infrared heating panels. We also love that the sauna heats up quickly because of the space-efficient design. Pick this up from Home Depot or another retailer and you can have your own outdoor wood sauna in less than a week. 

Best infrared: Enlighten Rustic 5-person Sauna

enlightensauna

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Why it made the cut: This large outdoor infrared sauna is made with eco-certified, non-toxic materials and is great for cold climates, as it is insulated.

Specs

  • Dimensions: 81.5” W x 61.5” D x 86” H
  • Materials: Western Canadian Red Cedar, asphalt shingles 
  • Capacity: 5 people

Pros 

  • Insulated to retain maximum heat even in cold weather
  • Plenty of features including a magazine rack and cup holders
  • Two full-spectrum heaters and 10 carbon far infrared heaters 

Cons 

  • You need to request a quote for the price 
  • Slightly complicated installation

This gorgeous 5-person outdoor home sauna is made with Western Canadian Red Cedar paneling and is great for a family or larger group looking for an infrared sauna, no matter where you live. Thanks to its insulation, this sauna can withstand colder climates and still provide comfy warmth even in the winter. It houses a total of 12 heaters, two of which are full-spectrum infrared, including bench and floor carbon heaters. 

Customize your experience by playing music through the built-in Bluetooth speaker or filling your space with reading material in the magazine rack—it won’t get as hot as a traditional sauna so people often extend their sessions to up to an hour. The exterior and interior materials are eco-certified and non-toxic, but the cedar still provides the feel of a more traditional sauna.

Best steam: Traditional Outdoor Country Living Barrel Sauna by Saunacore

northernsaunas

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Why it made the cut: This traditional-style steam sauna comes with a wood-burning stove option for total off-the-grid immersion. 

Specs

  • Dimensions: 96” W x 72” D x 96” H 
  • Materials: Canadian Clear Western Red Cedar and tempered glass 
  • Type of Heat: Saunacore CTW-WS12 wood burning stove or electric heater

Pros 

  • Choose either a wood-burning stove or electric heater.
  • Quick heat time because of barrel design
  • Available in both 6ft and 8ft lengths

Cons 

  • The electric heater isn’t very sightly 
  • Wood-burning stoves are not allowed in all municipalities and may come with health concerns

For those that don’t want to deal with the electrical installation or don’t have the means to hook up a sauna, this outdoor barrel sauna comes with a wood-burning stove. (However, check your local regulations to ensure wood-burning stoves are allowed in your area.) Don’t worry, unlike traditional smoke saunas, this one has an extensive ventilation system. 

It’s spacious, well-designed, and customizable to your budget and needs. You could add a porch with bench seats or substitute American Poplar wood if you need a hypoallergenic and scent-free alternative to cedar. It also comes in both 6-foot and 8-foot lengths, so it’s perfect for larger groups or community outdoor spaces. 

While the barrel design is classic, it’s also energy efficient because of the reduced volume. So with the design and the wood-burning stove, this sauna heats up pretty quickly. Our only complaint is that you don’t get much natural light exposure from the only window on the door. 

Best barrel: Redwood Outdoors Thermowood Panorama Sauna

Redwood Outdoors

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Why it made the cut: A beautiful, full-sized glass window makes this an ideal backyard sauna if you want to take in your natural surroundings. 

Specs

  • Dimensions: 71” W x 73” D x 76.5” H
  • Materials: Scandinavian softwood, stainless steel components
  • Type of Heat: Harvia 8kW Clindro Electric heater for steam or dry heat

Pros 

  • Natural light from the full back window 
  • Wood sourced from PEFC-certified forests 
  • Self-assembly takes four hours

Cons 

  • Only comes with a 1-year warranty

As soon as we saw the big, panoramic back window on Redwood Outdoors’ Thermowood Panorama Barrel Saua, we were swooning. It is designed with classic Scandinavian principles in mind and features an interlocking system that forms a tight, natural seal for energy efficiency. Thermowood, which is heat-treated Scandinavian softwood, is durable and resistant to heat, humidity, and fungi. It’s also naturally insulating so you can use this sauna year-round, even when snow is falling outside. You can even add on roof shingles if you want to further weather-proof your sauna.

While the large window provides ample outdoor views, the interior is equally impressive. The included Harvia 8kW Cilindro Electric heater is absolutely gorgeous and the bench seats have ergonomic backrests for comfy lounging. Best of all, you can easily assemble it at your house with only a few hours and some basic hand tools.

Best two-person: Clearlight Sanctuary 2

Audacia

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Why it made the cut: Feature-packed infrared sauna with Bluetooth compatibility and an integrated audio system. 

Specs 

  • Dimensions: 51” W x 46” D x 71.5” H 
  • Materials: Cedartec coating, Western Canadian Red Cedar exterior, mahogany wood interior, and ceramic/carbon heating panels 
  • Type of Heat: Full-spectrum infrared

Pros 

  • Full-spectrum infrared technology that is rare in outdoor saunas 
  • A smartphone app allows you to control it remotely 
  • Integrated Bluetooth audio system and charging station

Cons 

  • The exterior appears cheap because of Clearlight’s Cedartec coating
  • Expensive for a two-person sauna

This elegant backyard outdoor sauna from wellness brand Audacia is packed with features. If you want to listen to music or watch TV from a tablet during your session, you can do that with the Bluetooth audio system and outside tablet cradle (which also doubles as the door handle). Inside, choose between an ergonomic seat style and a flat seat by flipping over the bench to fit your comfort. 

While these features are beneficial, what really sets this Clearlight outdoor sauna apart for us is the full-spectrum infrared technology. Infrared technology eliminates the need for excessively high temperatures, so you can stay in the sauna for longer. The company’s proprietary True Wave™ heaters line the back, side walls, floor, and front wall to provide 360-coverage and powerful heat. Overall, it’s one of the best small outdoor saunas with infrared heating on the market. 

Best kit: Dundalk Leisurecraft Outdoor Luna Sauna

the hardware supply

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Why it made the cut: High-quality components, a modern design, and “choose-your-upgrades” options put this at the top of our list for best sauna kits. 

Specs

  • Dimensions: 85” W x 86” D x 86” H
  • Materials: White cedar, bronze-tempered glass, stainless steel
  • Type of Heater: 6kW Saaku Electric heater for steam or dry (not included in price) 

Pros 

  • Quick, 20-minute heat-up time
  • Great design that blends modern and traditional elements
  • Upgrade the kit depending on your needs
  • Sustainably-sourced cedar 

Cons 

  • Can get pricey once you start upgrading components
  • Lengthy assembly—expect it to take the whole day if you DIY 

Somehow modern and classic at the same time, this outdoor sauna has wooed us with its incredible aesthetic design and sustainably sourced materials. The full-size door and large window really make this feel like an outdoor sauna because you’ll be able to get glimpses into your surrounding environment as you soak in the dry or steam heat. The inside has two cedar benches so you can fit two in luxury, or four comfortably. 

The price point fluctuates for Dundalk Leisurecraft’s Luna Sauna because you can customize it to fit your needs, making it a top choice for an outdoor sauna kit. Upgrade to include a front porch or lounge bench option if you want the added space and comfort, or just add some basics like an outdoor solar light and sand mount wall timer if you’re trying to minimize expenses. 

Also, while you may want to hire an electrician, many people opt to set this up themselves. The manual installation is relatively simple, yet lengthy, so plan a day around it. 

Best budget: Sunray Grandby 3-Person

Homedepot

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Why it made the cut: A more budget-friendly option for an infrared sauna that heats up in minutes.

Specs

  • Dimensions: 69” W x 47 D x 83” H
  • Materials: Canadian hemlock 
  • Type of Heat: Far infrared

Pros 

  • The price tag is appealing
  • 7-year structural warranty
  • Easy to set up

Cons 

  • Not as powerful as many outdoor saunas

Okay, let’s start off by addressing the obvious: home saunas are an investment and no outdoor sauna is cheap. But this one clocks in at around $3,000, making it a more budget-friendly option than anything else on our list. It comes equipped with seven far-infrared ceramic heaters so you can quickly warm the room in less than 15 minutes.

The temperature maxes out at 140 degrees Fahrenheit, which is standard for infrared saunas. It comes with a built-in bench and lighting, cup holders, and a Bluetooth/USB compatible audio player. Although this sauna can technically fit three people, it’s a better option for two people. 

Overall, this is a solid entry-level infrared sauna option with easy assembly and an aesthetic of all-wood construction.

Things to consider when shopping for the best outdoor sauna

Regardless of what kind of home sauna or outdoor sauna you’re seeking, there are some essential terms and features that you should know about before heading out into the market:

Price

While saunas don’t cost much to maintain, the upfront costs can be high, especially when you consider installation and electrician costs. Set a budget and then determine if you’re okay with the baseline model of the sauna, or if you want to add extra features. Some saunas do not come with the heater in the price tag, so be sure to check this before you buy. 

The price of the best outdoor saunas can vary widely but if you need to prioritize one thing, prioritize the heating element in the unit. While you may be able to cut costs on a less aesthetic design or smaller footprint, you shouldn’t skimp on the heater. This is one of the most important components of the sauna’s performance.

Capacity

You can find outdoor saunas with different capacities, but they generally range from 2-person saunas to 8-person outdoor saunas. Two-person saunas have a smaller footprint but will not fit the whole family or social group.

Material

Look for outdoor wood saunas with high-quality materials to make the most of your investment. You’ll want to look for a well-constructed sauna to retain heat, a premium electric heater or infrared panels, and comfortable benches. Wood, like cedar, will smell great as the sauna heats up.

Where you live

If you live in a cold region, you will be happier in the winter the winter if you buy a traditional sauna instead of an infrared. As infrared saunas operate at lower temperatures, they may be less enjoyable if the outdoor temperatures are too cold. Alternatively, if you live in the desert, an infrared sauna may be more enjoyable in the summer because you won’t have to withstand such high temps.

FAQs

Q: How much do outdoor saunas cost?

Outdoor saunas ran in price based on materials, size, and components. They range from around $3,000 to upwards of $12,000. You’ll also have to factor in installation (some saunas are DIY) and electrical assistance for higher-voltage units.

Q: Will I have to assemble my outdoor sauna?

Many modern outdoor saunas are “pre-fab” meaning they are pre-fabricated and ship in larger parts to go together quickly. Some outdoor home saunas have self-assembly, while others require installation. Check with each manufacturer for the complexity of installation before you purchase. Most manufacturers will recommend hiring a professional electrician to assist with the installation due to the high voltage requirements.

Q: Are outdoor saunas expensive to run?

Many outdoor saunas are designed to run extremely efficiently, ranging from 1kWh for small models to 6kWh for larger saunas. Depending on where you live, 1kWh of electricity can range in price from $0.10 to $0.34 per hour. Typically, sauna owners will not notice a change in their energy bills and will spend less than $1/hour to run their sauna.

Q: Can you use an outdoor sauna in the winter?

Winter is a great time to get warm, purifying benefits of an outdoor sauna. You can use any outdoor sauna in the winter, although barrel saunas and insulated saunas will have the highest performance in cold temperatures.

Q: How do I protect my outdoor sauna?

If you buy an outdoor sauna, it should be treated or designed to withstand the elements. Some saunas come with mildew- and UV-resistant coating, while others use naturally durable wood like cedar. If you do decide to treat the exterior, you can use wood stain with UV protection or a wood-penetrating oil to reduce the weathering of your outdoor sauna. 

For the interior, do not use any chemicals or household treatments. Maintenance is minimal, but you should clean your sauna regularly to get rid of sweat or buildup. If you’re purchasing a barrel sauna, use the cradle supports to keep it suspended off the ground, reducing its exposure to moisture.

Q: Are infrared saunas better than traditional?

Both infrared and traditional saunas have their benefits. 

Infrared saunas require lower operating temperatures because the heat penetrates your body directly rather than heating the air around you. It raises your core temperature much more effectively than a traditional sauna. Infrared saunas are great for people looking to maximize their health benefits without exposing themselves to very high temperatures or humidity.

Traditional saunas, on the other hand, use either dry heat or steam to warm the air in the sauna. They are more reminiscent of Finnish saunas and have a heating element, rocks, and water. Both dry and steam saunas can reach higher temperatures than infrared, so you can’t spend as long in the sauna as with an infrared. If you’re looking for shorter, yet intense steam or heat sessions, a traditional sauna is a better fit.

Final thoughts on the best outdoor saunas

The Aleko 4-person barrel sauna is a great introductory outdoor sauna for any backyard, as it comes with a high-quality heating system comparable to more premium models. 

The post The best outdoor saunas for 2023 appeared first on Popular Science.

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The best portable saunas of 2023 https://www.popsci.com/gear/best-portable-saunas/ Tue, 07 Jun 2022 18:00:00 +0000 https://www.popsci.com/?p=448139
The best portable saunas lined up in a row
Amanda Reed

These are the best portable saunas for ultimate relaxation and healing when you’re at home or on the go.

The post The best portable saunas of 2023 appeared first on Popular Science.

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The best portable saunas lined up in a row
Amanda Reed

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best overall SaunaSpace Luminati Portable Infrared Sauna is the best overall portable sauna. SaunaSpace Luminati Portable Infrared Sauna
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This full-featured sauna creates a serene overall environment.

Best sauna kit SereneLife Full Portable Sauna is the best portable sauna kit. SereneLife Full Portable Sauna
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Get everything you need in one convenient bundle.

Best infrared Radiant Saunas Harmony Deluxe Oversized Portable Sauna is the best infrared portable sauna. Radiant Saunas Harmony Deluxe Oversized Portable Sauna
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Get the benefits of Infrared without the bulk.

Portable saunas can provide all the health benefits of their larger counterparts. Those benefits include stress relief, muscle recovery, improved circulation, and detoxification. As brands create increasingly compact products, you can now bring the feel-good sauna experience home whether you live in a single-family home or one-bedroom apartment—no permanent installation required. And, unless you get one of the high-end models, portable saunas are more affordable than traditional saunas. Our favorite at-home saunas are comfortable to sit (or lay) in and easy to set up and break down. You’ll find a variety of styles out there, from full-body infrared saunas to sit-in steam saunas to sauna bags. This list of the best portable saunas for wellness and recovery will help you choose the best option for your home and your needs. 

How we chose the best portable saunas

Portable saunas come in an array of styles, and we wanted to reflect this diversity while being mindful of price and durability. We searched through dozens of portable sauna products and narrowed down our list to include ones that are the highest quality possible within their price range. For example, we wanted to ensure the budget option came with a warranty in case any of the components fail. 

When selecting the best portable saunas, we also considered the materials and power output to find energy-efficient options that won’t send your power bill skyrocketing. We also considered whether or not the portable sauna was aesthetically pleasing because it will become a staple in your home. 

During our review process, we scoured reviews across multiple sites. Once we decided on a product, we cross-referenced multiple sites and retailers to ensure the product stood up to dozens of user reviews.

Best portable saunas: Reviews & Recommendations

Once relegated to the realm of gyms and spas, saunas have exploded in popularity as medical studies demonstrated that they can relieve pain and promote relaxation. The best portable saunas should make it easy to bring some heat and healing into your home—not cause more stress. After scouring, sourcing, and performing lots of testing, here’s what we found.

Best overall: SaunaSpace Luminati Portable Infrared Sauna

SaunaSpace

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Why it made the cut: This beautifully designed, minimalist sauna is made of high-quality materials and creates a pleasant environment.

Specs

  • Dimensions: 52” x 52” x 63”
  • Weight: 50.3 pounds 
  • Materials: North American basswood, bamboo, stainless steel, and canvas

Pros 

  • Aesthetic design so you don’t need to break down after each use 
  • Walk-in style provides a full-body experience
  • High-quality, durable materials that are backed by a 10-year warranty 

Cons 

  • Heavy and may take two people to set up
  • The high price tag might be a deterrent for some buyers 

Part of the sauna experience is the atmosphere: the lack of visual distractions and the smell of untreated wood. And this portable, full-body sauna allows you to immerse yourself in a relaxing environment. The wooden components, like the base and the stool, bring in elements of a traditional sauna without the heavy weight and elaborate installation. While some infrared saunas come with the risk of EMF exposure, SaunaSpace uses advanced technology to keep these levels low. (While some people may prefer to limit their exposure to EMFs, no research exists to support that low levels of exposure are harmful.) 

The high-quality, sustainable materials take this personal sauna above and beyond the competition. The canvas comes in multiple colors—like indigo, stone, and hand-dyed turmeric—so you can match this sauna kit with your current wall color or room’s aesthetic. Although it is more expensive than most portable saunas, it is a beautiful, well-crafted addition to a home and comes with a 10-year warranty. If after the 100-day trial period you’re not satisfied, you can return it for a full refund. 

Best sauna kit: SereneLife Full Portable Sauna 

SereneLife

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Why it made the cut: This portable sauna is tall enough for most adults to stand up in, creating a more comfortable home sauna experience than its competitors. 

Specs

  • Dimensions: 35.4” x 35.4” x 70.9”
  • Weight: 37 pounds 
  • Materials: Cloth, plastic

Pros 

  • Full-size design allows you to reap full-body benefits 
  • Heats up to 140 degrees Fahrenheit 
  • Packable design lets you stow away when not in use

Cons 

  • Set-up instructions can be confusing
  • Taller people may not be able to fully stand inside 

As one of the only full-sized, fully portable saunas on the market at this price point, the SereneLife is at the top of our list for best portable sauna kit. While most portable saunas require you to stick your head and neck out of a hole at the top, this is completely enclosed so you can get the infrared benefits on your face, head, and neck. It comes with a folding chair so you can sit comfortably inside and a heating pad for your feet. 

After you set up this sauna for the home, just set your desired temperature and timer up to 60 minutes on the remote. It takes a while to heat up, but once it gets going, it can reach temps around 140 degrees Fahrenheit, mimicking your favorite gym sauna. Additionally, this model comes in both infrared and steam versions depending on the type of heat you prefer. 

Best infrared: Radiant Saunas Harmony Deluxe Oversized Portable Sauna

Radiant Saunas

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Why it made the cut: It’s energy-efficient, spacious enough for people up to 6’5”, and portable enough to use for car travel. 

Specs

  • Dimensions: 32” x 33” x 41”
  • Weight: 24 pounds 
  • Materials: Polyester and beech 

Pros 

  • Roomy for a sit-in design sauna 
  • Incredibly energy efficient
  • All the components feel high quality and are backed by a 1-year warranty

Cons 

  • Pricier than similar products 
  • Maximum timer length is 30 minutes 

Tent-style portable saunas may look goofy, but they’re ideal for those with minimal space or people who want a lightweight option. This home sauna has a sturdy frame that makes it easy to get in and out, interior zippers for your hands, and a pocket for the handheld remote or a phone. Using the remote, you can control the temperature for both the sauna and foot pad, and set the low-EMF carbon fiber heating panels up to 150 degrees Fahrenheit. 

The set-up and break-down processes take less than a minute, and the carrying handle makes transport easy so you can find relaxation anywhere. Plus, the quilted polyester fabric is moisture-resistant and looks nicer than many of the tent-style saunas. The complete sauna kit comes with two soft neck collars for optimal comfort and a padded floor mat that will help soak up moisture when the sweat builds. Although this personal sauna is on the higher end of the price range for his style, you’ll save money on power bills because of the energy-efficient carbon heating panels. 

Best for stress: Sun Home Saunas Infrared Sauna Blanket

Amanda Reed

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Why it made the cut: This blanket is easy to set up and easy on the eyes, thanks to fun patterns and colorways.

Specs

  • Dimensions: 71” x 71” unfolded
  • Weight: 15 pounds 
  • Materials: Waterproof polyurethane

Pros 

  • Wide range of temperature and timer settings
  • Multiple colors
  • Backed by a 1-year warranty

Cons 

  • Expensive

Bringing the spa experience to your living room doesn’t have to be boring. Take the Sun Home Saunas Infrared Sauna Blanket, which comes in a jazzy blue zebra print (pictured), a fun purple and red colorway, and a classic black style. The climate and timer controls are easy to use: Temperature settings range from 35-75℃, and time settings range from 30-60 minutes. Pre-heat time only takes around 15 minutes. The industrial-grade Velcro keeps the heat in and feels sturdy to the touch. However, the blanket is easy to open—making cleaning a breeze. And, its large interior circumference will make you feel cozy—not constricted. When you’re done using it, simply pack it away in the included carrying case.

Best for home: Clearlight Curve Sauna Dome

Infrared Sauna

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Why it made the cut: Achieve full relaxation mode in this personal lay-down sauna. 

Specs

  • Dimensions: 69” x 28” x 18”
  • Weight: 80 pounds 
  • Materials: Organic hemp cloth, wood, memory foam

Pros 

  • Memory foam pad is super plush and comfy
  • Low-EMF infrared heat 
  • Comfortable, reclined design is great for users who can’t sit for long periods

Cons 

  • Not as portable and space-efficient as others on this list 
  • Very heavy 

Not everyone has the space, money, or time for a full-scale sauna installation. But that doesn’t mean you have to sacrifice quality. The Curve Sauna Dome allows for a high-quality experience without the hassle of a permanent home sauna. With a memory foam infrared pad and multiple heat level adjustments, this indoor sauna is one of the most comfortable options on our list. Simply set the timer, lay down, and relax. When you’re finished, slide the two domes together for easy storage. 

The model uses far-infrared light, which is known for its wellness benefits including increased circulation and boosted immunity. It also comes with a lifetime warranty so you can buy in confidence knowing your purchase is protected. However, this sauna is a more serious investment than others on this list: it’s heavier, less space-efficient, and not travel-friendly. 

Best small: HigherDose Infrared Sauna Blanket

HigherDose

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Why it made the cut: Just about everything is better in bed and sauna sessions are no exception.

Specs

  • Dimensions: 71” x 71” 
  • Weight: TK pounds 
  • Materials: Waterproof Polyurethane and fireproof cotton

Pros 

  • Short pre-heat time of 10 minutes 
  • Non-toxic materials
  • Fully adjustable with a handheld controller 

Cons 

  • Maximum interior circumference of 65 inches may be too small for some users
  • Requires more frequent cleaning

If the thought of being trapped inside a pop-up structure with your head sticking out the top gives you the heebie-jeebies, the HigherDose Sauna Blanket is the answer. This sauna bag provides all the benefits of a portable sauna, yet is thin, lightweight, and convenient. You can use it on any heat-resistant surface like your bed or a yoga mat, and you have the choice of wearing a layer of clothing or using HigherDose’s towel insert. However, you can expect to sweat a lot, so the manual emphasizes the importance of preventing any skin-to-mat action. 

This product is just really thoughtfully designed. Charcoal and clay layers beneath the infrared panels balance the heat. Of all the options, this is one of the easiest to store, which can come in very handy if you’re extremely limited on space. It also makes it one of the easiest models with which to travel.

Best budget: Durasage Oversized Portable Steam Sauna

Durasage

SEE IT

Why it made the cut: This affordable steam sauna leaves room in your budget for actually traveling.

Specs

  • Dimensions: 31.5” x 33” x 41”
  • Weight: 15.8 pounds 
  • Materials: Polyester and PVC tubing 

Pros 

  • Two large pockets on the front can fit a tablet or book
  • Great price 
  • 1.5-year warranty 

Cons 

  • Chair is flimsy and can only support up to 20 lbs
  • Clumsy frame design makes it hard to get in and out 

This portable, sit-in steam sauna is great if you just want to test the waters of a home sauna or don’t have the cash to make a bigger investment. With the pop-up sauna tent and a foldable chair, this sauna kit has everything you need to start a regular sauna routine. (However, you may want to replace the flimsy chair with one of your own. Just make sure you don’t need it for other purposes—it will get sweaty!) This portable sauna also has dual pockets for a book or e-reader and easy-to-zip hand slots. 

We like the budget-friendly price tag, but what we love best about this portable sauna is that you can add fragrances like herbs or oil to the plastic container on the side of the steam generator. The scent of lavender or jasmine will elevate your experience, and you can’t do this with an infrared sauna.

Things to consider when buying the best portable saunas

Type of heat 

Portable saunas come in three varieties: 

  • Dry saunas are the most traditional and use heating panels to warm the air without increasing the humidity. These saunas can reach higher temperatures than steam saunas 
  • Infrared saunas use infrared lighting panels to heat your body in an effort to aid muscle recovery. Because they use light to heat your body instead of heating the air around you, they generally don’t get as hot as traditional dry saunas (so you can spend more time in them). They’re a great option for sauna users who can’t tolerate the humidity of steam saunas or high temps of dry saunas. 
  • Steam saunas use—you guessed it—steam to warm the air and allow you to work up quite a sweat. Unlike dry saunas, steam saunas use a heater with water to warm up your space. They take a bit longer to heat up but provide a more classic experience similar to Finnish steam rooms. 

Design 

You can find portable saunas that encapsulate your entire body or smaller options that you sit in from the neck down. If space isn’t an issue and you don’t get claustrophobic easily, you may want to choose a full-body personal sauna. However, the neck-down, collapsible saunas can be a great option for people who prefer to multi-task and read a book while relaxing. If you deal with chronic pain and have trouble sitting upright for long periods of time, a reclined sauna or sauna blanket could be a good fit. 

Size and weight

Consider where you’re going to put your sauna and how often you’re going to use it. More spacious saunas will be more comfortable, especially for taller or larger users, but smaller saunas are better for saving space. If you plan to break it down after every use, you can opt for a foldable sauna with a larger footprint. Some portable saunas require a more elaborate setup and are best for users who aren’t ready to install a permanent indoor sauna but can leave a portable sauna up for longer periods of time. 

FAQs

Q: How much do portable saunas cost?

Portable saunas cost between $100 and $3000 dollars depending on the style, brand, and quality. If you want a reliable personal sauna, you should expect to spend at least $300, although you can find lower-quality options for cheaper.

Q: What are the health benefits of a portable sauna?

Portable saunas are known for their health and wellness benefits including relaxation, improved circulation, pain relief, and reduced risk of disease, including hypertension. Research about sauna benefits used to be scant, but in the past five years, multiple studies have implied that sauna bathing can offer health and wellness benefits for many regular users. 

Q: How long do portable saunas last?

The lifespan of a portable sauna can vary widely. Just like any product, it depends on the quality of your purchase. While you can find dozen of budget options online, these may have a shorter lifespan than high-quality home saunas. Some portable saunas, like the Curve Sauna Dome, come with a lifetime warranty. 

Final thoughts on the best portable saunas

For those who can afford it and have the dedicated space, the SaunaSpace Luminati is one of the best portable saunas available. The ThermaLight technology allows you to enjoy the benefits of infrared heat without the added risk associated with EMFs, and the organic canvas and bamboo components are minimal yet aesthetic enough to leave installed in the home.  

The post The best portable saunas of 2023 appeared first on Popular Science.

Articles may contain affiliate links which enable us to share in the revenue of any purchases made.

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A $25 whistle-like tool could be a game changer for COPD patients https://www.popsci.com/technology/pep-buddy-copd/ Mon, 13 Mar 2023 13:00:00 +0000 https://www.popsci.com/?p=519091
PEP Buddy breathing aid on lanyard for COPD patietns
The PEP Buddy helps slow patients' breathing to regulate air flow and improve oxygen levels. University of Cincinnati

The PEP Buddy is cheap, uses no electronics, and could help regulate breathing for COPD sufferers.

The post A $25 whistle-like tool could be a game changer for COPD patients appeared first on Popular Science.

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PEP Buddy breathing aid on lanyard for COPD patietns
The PEP Buddy helps slow patients' breathing to regulate air flow and improve oxygen levels. University of Cincinnati

Nearly 16 million Americans suffer from chronic obstructive pulmonary disease (COPD). The often severe respiratory issues can dramatically influence patients’ day-to-day lives, making even once-simple physical tasks like walking and going to the store incredibly difficult, and sometimes even life-threatening. 

While there are a number of treatments and medications available, the therapies are often expensive, complicated, and time-consuming. Recently, however, researchers designed a cheap, simple, tiny tool that could not only alleviate COPD patients’ breathing issues, but offer relief for others dealing with anxiety and stress, as well as aid practitioners of meditation and yoga.

[Related: Seniors are struggling with chronic anxiety, but don’t seek treatment.]

As detailed in a new paper published in the journal, Respiratory Care, a team at the University of Cincinnati have created a new positive-expiratory pressure (PEP) device roughly the size and shape of whistle that attaches to a lanyard for users to keep on them during their everyday activities. Unlike existing PEP products that are often handheld, bulky, and expensive,  Muhammad Ahsan Zafar and Ralph Panos’ PEP Buddy aid only costs around $25, and includes no electronics.

Because of their respiratory system degradation and weaker air tubes, it often takes COPD sufferers longer to exhale while breathing. When their breath quickens, such as during physical activities or while stressed, more and more air stays within the lungs, causing “dynamic hyperinflation” that leads to breathlessness and lower oxygen levels. This compounds over time, and often restricts or discourages further physical movement and exertion, which then can worsen existing COPD symptoms.

[Related: How to make the most of meditation with science.]

To combat these problems, users put the device in their mouth just as they would a whistle when needed, then breathe through their nose and exhale through the product. PEP Buddy’s design simply relies on creating a slight back pressure while users breathe out, thus slowing down their exhalations to better regulate air flow. In their studies, Zafar and Panos found that around 72-percent of patients utilizing PEP Buddy over a two-week period reported a “significant impact” in reducing shortness of breath while also improving their everyday living. What’s more, over a third of those participating in the study showed no signs of dropping oxygen levels while PEP Buddy was in use.

Because there are no respiratory medications involved, the PEP Buddy can also be used by anyone looking to simply better regulate their breathwork following intense exercise or while practicing mindfulness and meditation exercises. Going forward, researchers hope to oversee a long-term study to see PEP Buddy’s potential in conjunction with rescue inhalers, alongside emergency room visits and usage within pulmonary rehabilitation programs.

The post A $25 whistle-like tool could be a game changer for COPD patients appeared first on Popular Science.

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The best posture correctors of 2023 https://www.popsci.com/reviews/best-posture-corrector/ Fri, 06 Aug 2021 20:30:00 +0000 https://www.popsci.com/?p=387173
People wearing posture correctors on a white background.
Amanda Reed

Relieve your muscles and ease your pain without breaking the bank—or your back.

The post The best posture correctors of 2023 appeared first on Popular Science.

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People wearing posture correctors on a white background.
Amanda Reed

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best overall The Upright GO 2 Posture Corrector is the best overall device. Upright GO 2
SEE IT

This smart pick nudges you when you start slouching.

Best for back The BetterBack Posture Corrector is the best for your back. BetterBack Posture Corrector
SEE IT

Made with memory foam and removable hot and cold packs.

Best budget The ComfyBrace Posture Corrector is the best budget pick. Comfy Brace Posture Corrector
SEE IT

An affordable and comfortable option.

Spending hours sitting at your desk can affect your posture and cause back, neck, or shoulder pain. Great posture is not only key for standing or sitting upright but also for your well-being. While maintaining awareness and incorporating some exercises into your daily routine will improve your posture, there are other things you can do as well. Enter the posture corrector, typically a brace-like garment that holds your back upright and encourages good posture by pulling your muscles into proper alignment while conditioning them to stay that way. The best posture support helps retrain your muscles while relieving pain and offering comfort. So time to get things straightened out and read through the best posture correctors below. 

How we chose the best posture correctors

Many of us work from home—and face related posture problems due to hunching over like an owl at our computer desks. To find the best posture correctors, we looked at real-world reviews and peer recommendations, then did our own (much-needed) testing that we combined with our research—all while sitting up properly.

The best posture correctors: Reviews & Recommendations

The best posture corrector will support your back and neck and offer comfort and pain relief. Once you have a better understanding of where you need the most support, the type of brace you’d like to wear, and where you’ll be wearing it most, you’ll be one step closer to better posture.

Best overall: Upright GO 2 Posture Corrector

Upright GO

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Specs

  • Sizes: N/A
  • Rigidity control: N/A
  • Kind of back support: Lower
  • Recommended wear time: Daily

Pros

  • Helps you build healthy habits
  • Easy to use
  • Lightweight

Cons

  • Has to be placed in between the shoulder blades to work well

If you want a device that will alert you when you need to stand up straight, then the Upright GO 2 Posture Corrector is for you. The lightweight device, which connects to the Upright app (iOS- and Android-compatible) on your phone, has a water-resistant sticky gel pad to place on your back easily. You can also attach it to a necklace that’s sold separately. The app instructs you how to calibrate the device so it can sense what your upright posture should be. After that, it will vibrate every time it senses you slouching. Plus, through the app, you can monitor your daily posture stats and keep track of your progress. The Upright allows you to build healthy habits naturally instead of using forced support, and the vibrations create cognitive awareness that encourages behavior change. 

Best for rounded shoulders: Evoke Pro Back Posture Corrector

Evoke Pro

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Specs

  • Sizes: Regular (24-40 inches); XL (40-58 inches)
  • Rigidity control: No
  • Kind of back support: Upper back
  • Recommended wear time: Daily

Pros

  • Free bonus resistance band included
  • Can be worn over or under clothing
  • Breathable

Cons

  • Reviews note that it’s a bit uncomfortable under the arms

Just because you want better posture doesn’t mean you must sacrifice comfort. The Evoke Pro Back Posture Corrector is a sleek and lightweight brace that helps realign your shoulders and spine. The ergonomic design molds to your body for extra comfort. It can be worn over or under clothing, and with additional armpit padding, you won’t have to worry about chafing or bruising. Made with breathable fabric, the brace is flexible enough that you can move around yet also firm enough to provide reliable support. This cervical and neck corrector also helps with slouching.

Best for back: BetterBack Posture Corrector

BetterBack

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Specs

  • Sizes: Two: Up to a 36-inch waist and up to a 55-inch waist
  • Rigidity control: Yes
  • Kind of back support: Lumbar support
  • Recommended wear time: At least 15 minutes a day

Pros

  • Lets you sit ergonomically in any chair
  • Multiple sizes
  • Can be taken on-the-go

Cons

  • Not for upper back support

Designed with memory foam and a removable hot and cold pack, the BetterBack forms to your back to provide support and ease the pain. This model works as a posture corrector trainer that allows you to sit ergonomically in any chair, providing relief during long office hours. For a better fit, you can pick from two sizes: up to a 36-inch waist and up to a 55-inch waist. Plus, you can take this device on the go, as it can easily be folded up and placed in your bag.

Best for neck: FlexGuard Posture Corrector

FlexGuard Support

SEE IT

Specs

  • Sizes: Extra small, medium, large, extra large
  • Rigidity control:
  • Kind of back support: Full back support
  • Recommended wear time: Daily

Pros

  • Lightweight
  • Full back support
  • Helps with spinal alignment

Cons

  • Might show under clothes

If you experience alignment-related neck pain, slumped shoulders, or have herniated disks, the FlexGuard Posture Corrector can help. The lightweight and breathable posture corrector pulls back your shoulders to help your spinal alignment. This brace will also help you sit straighter and provide support for people with scoliosis or kyphosis. Over time, it will improve your overall posture. To best understand how to use your brace, read the posture guide that includes tips and tricks from professionals on spinal care. For your correct size, measure your waist and height and follow the size chart.

Best budget: ComfyBrace Posture Corrector

ComfyBrace

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Specs

  • Sizes: One size
  • Rigidity control: Yes
  • Kind of back support: Mid, upper back support
  • Recommended wear time: At least 5-10 minutes a day

Pros

  • Lifetime warranty
  • Made of durable and flexible materials
  • Won’t irritate skin

Cons

  • Runs small

For just under $20, the Comfy Brace Posture Corrector was developed to help correct your posture, taking pressure off of and alleviating pain from your shoulders, back, neck, and clavicle. Made from durable and flexible materials like neoprene, this device will a) last and b) won’t irritate your skin. Plus, with a lifetime warranty, you really can’t go wrong.

What to consider when buying the best posture correctors

When looking for the best posture corrector, there are a few key factors to consider. First and foremost, it’s important to understand where you need the most support—is it for your neck, shoulders, or back? Once you sort that out, you’ll have a better idea of the type of device you need. Also, where do you plan to wear yours? At home or at work? If the latter is the case, you’ll probably want a brace that’s a bit more discreet so you can wear it under your clothing. Experts also recommend wearing them for a few hours a day max, and adopting them in conjunction with posture straightening exercises.

What areas of your back need the most attention?

The area you need the most relief or attention will determine the type of corrector you need. Some braces have more of a focus on the lower back due to how you put them on. Some are designed specifically for slouching, while others also provide pain relief. 

Will you wear your brace at work?

If you plan on wearing your posture support brace at the office, you will probably want one of the more discreet options. Look for options designed to fit comfortably under your clothing and are made with top-notch materials to avoid irritating your skin. Another option is a corrector that makes every chair ergonomic so that you can sit comfortably straight throughout the day.

Will the posture corrector be shared with roommates or family members?

If your entire household wants in on posture support, then consider posture correctors with adjustable straps. Some braces come in multiple sizes, but if you’re roughly the same size, you will most likely be able to share.

Do you want to go digital?

Today, everything is digital, so why not have a device that connects to an app on your phone? While it isn’t the traditional brace, a smart model provides constant reminders to sit up straight, raising your awareness so you can make adjustments and strengthen your muscles. 

Are you sitting or standing most of the day?

If you are wearing your corrector while you sit at your desk or run errands throughout the day, then you have numerous options to choose from. If your focus is posture support to help while you sit and work, you might want to consider one specifically built for use while sitting, making almost any office chair ergonomic. If you work at a standing desk, check out one that works double duty.

FAQs

Q: How much does a posture corrector cost?

Depending on what you’re looking for, a posture corrector can run you between $20-$60.

Q: Can you correct years of bad posture?

While it may seem like, at a certain point, your bad posture is set in stone, the good news is that you can make improvements! According to Heathline, with consistency, awareness, and dedication, you can achieve improvements in as little as 30 days. By incorporating yoga poses exercises like cat/cow, child’s pose, and exercises that focus on core strength into your daily routine, you can improve your postural strength. 

Q: Should you sleep with a posture corrector?

It is not suggested to sleep with a posture corrector; however, there are things you can do to maintain good posture while you sleep. One of those recommendations is sleeping on your back, as it keeps your back straight while allowing the mattress to support the natural curvature of your spine.

Q: How long should you wear a posture corrector per day?

When first using your posture corrector, start with 15 to 30 minutes a day to avoid any pain or fatigue. As you get acquainted with using it, you can wear it up to a few hours a day with breaks (30 minutes one, one hour off) while also incorporating exercises to strengthen the muscles that support your spine. 

Final thoughts on the best posture correctors

The best posture correctors can assist in making huge improvements in sitting and standing straight. These devices help strengthen your back muscles by preventing your shoulders from slouching forward, better supporting your spine. Maintaining the correct posture can reduce neck and back pain, as well as headaches. When paired with posture-specific workouts and wearing your corrector daily (the specific amount of time will vary), you’ll stand taller in no time.

Why trust us

Popular Science started writing about technology more than 150 years ago. There was no such thing as “gadget writing” when we published our first issue in 1872, but if there was, our mission to demystify the world of innovation for everyday readers means we would have been all over it. Here in the present, PopSci is fully committed to helping readers navigate the increasingly intimidating array of devices on the market right now.

Our writers and editors have combined decades of experience covering and reviewing consumer electronics. We each have our own obsessive specialties—from high-end audio, to video games, to cameras, and beyond—but when we’re reviewing devices outside of our immediate wheelhouses, we do our best to seek out trustworthy voices and opinions to help guide people to the very best recommendations. We know we don’t know everything, but we’re excited to live through the analysis paralysis that internet shopping can spur so readers don’t have to.

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Garmin’s latest running watches pair vivid visuals with your vitals https://www.popsci.com/gear/garmin-forerunner-265-965-news/ Thu, 02 Mar 2023 18:00:00 +0000 https://www.popsci.com/?p=516638
Garmin new Forerunner 265 and Forerunner 965 models
Garmin's two newest Forerunners are comprehensively colorful thanks to the AMOLED displays and the fun case and band combinations. Garmin

The AMOLED displays will offer brighter and richer colors and better visibility in different lighting conditions.

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Garmin new Forerunner 265 and Forerunner 965 models
Garmin's two newest Forerunners are comprehensively colorful thanks to the AMOLED displays and the fun case and band combinations. Garmin

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Garmin already has an extensive lineup of advanced running watches in its Forerunner series, but it just got even larger. The wearable tech company has announced two new smartwatches: the Forerunner 265 and 965. The highlight of the release is their vibrant AMOLED displays, a first for Garmin GPS running smartwatches. Each will offer an optional always-on, full-color touchscreen (though you can lock the display during activity and rely on Garmin’s classic five-button navigation system). We loved the Garmin Forerunner 955, and its fundamentals form the basis of the new models, so we have high expectations for these new additions to the Forerunner family.

Training features of the Garmin Forerunner 265 and 965

Garmin’s watches traditionally offer an impressive suite of sensors and performance tracking/analyzing features. As a result, they make great Apple Watch alternatives, especially for athletes. And this all holds even more true with the two new offerings. Like existing Forerunners (and other Garmin watches), they will calculate VO2 max, performance condition, training effect, and more. And all of that data is used to calculate a training readiness score to help you plan your rest better.

Sleep is a key component of performance, which Garmin clearly understands. Its watches can track your sleep, in part by evaluating heart rate variability, providing a more complete wellness and training picture. And, provided you sleep wearing the watch, a Morning Report summarizes your sleep, your day’s training outlook, and the environmental conditions you can expect. 

These watches will also offer daily suggested workouts, which adapt after every run to help you improve your running performance and prevent overtraining. The race widget, along with Garmin Coach and PacePro, will provide training tips and predictions for race performance based on specific course details, weather, and performance. They can even measure running power and running dynamics without any additional accessories. Now, however, shall of these metrics will be more visible and vivid indoors and out, thanks to the upgrade from memory-in-pixel displays.

Forerunner 965 AMOLED display lit up on a wrist at dusk
The fancy new Forerunner AMOLED display is a beacon of metrics and motivation. Garmin

Garmin Forerunner 265 details

The Forerunner 265, priced at $449.99, sits right between the Forerunner 255 Music and 955. It gets the full set of sensors found in Garmin’s advanced fitness smartwatches, including the wrist-based Pulse Ox sensor. The 265 also offers Garmin’s safety features, such as incident detection and LiveTrack.

As a smartwatch, it easily connects to your phone for smart notifications and allows you to download music from Spotify, Deezer, or Amazon Music to the watch for phone-free Bluetooth listening. And you can use Garmin Pay for contactless payments. 

The Forerunner 265 will be available in two sizes, each offering different battery life. The 42mm Forerunner 265S promises 24 hours of battery life in GPS mode and up to 15 days in smartwatch mode. The larger Forerunner 265, with a 46mm case, should provide up to 20 hours of battery life in GPS mode and up to 13 days in smartwatch mode. 

Garmin Forerunner 965 details

Garmin designed the Forerunner 965 for seriously dedicated athletes. It’s at the top of the Forerunner lineup, priced at $599.99. As a result, it will feature all the same things mentioned above and more. Garmin says it adds “additional performance metrics, built-in mapping, and the ability to store more songs right on the watch” compared to the 265. 

The 965 also offers a new feature, called load ratio, to “track short-term to mid-term load ratio” to stay healthy while training. Stamina insights will also help track exertion levels for a well-rounded picture of your training. And ClimbPro shows real-time information on climbs during a run, including gradient, distance, and elevation gain. There are also full-color built-in maps for route planning and navigation.

The 965 will feature a 47mm case with a lightweight titanium bezel. The AMOLED display is Garmin’s largest yet at 1.4 inches (the epix Gen. 2), Garmin’s first AMOLED-equipped watch, has a 1.3-inch screen). Garmin says it will provide up to 31 hours of battery life in GPS mode and up to 23 days in smartwatch mode.

Pricing & availability

The Garmin Forerunner 265 will cost you $449.99 for either the 42mm or 46mm versions. It is available for purchase now. The Garmin Forerunner 965 will run you $599.99 and won’t ship until late March/early April, but can be pre-ordered now.

The post Garmin’s latest running watches pair vivid visuals with your vitals appeared first on Popular Science.

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Scientists may have solved an old Puebloan mystery by strapping giant logs to their foreheads https://www.popsci.com/environment/chaco-canyon-pueblo-engineering/ Fri, 24 Feb 2023 19:30:00 +0000 https://www.popsci.com/?p=515130
Two University of Colorado Boulder scientists in jackets carrying a log with a tumpstrap and their heads
Physiologists James Wilson (left) and Rodger Kram (right) rest their log on supports called "tokmas." They pulled the 130-pound piece of wood along a 15-mile road in Colorado using nothing but a tumpline and their heads.

A simple head strap could explain how the ancient people of Chaco Canyon moved hundreds of pounds of timber down mountains.

The post Scientists may have solved an old Puebloan mystery by strapping giant logs to their foreheads appeared first on Popular Science.

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Two University of Colorado Boulder scientists in jackets carrying a log with a tumpstrap and their heads
Physiologists James Wilson (left) and Rodger Kram (right) rest their log on supports called "tokmas." They pulled the 130-pound piece of wood along a 15-mile road in Colorado using nothing but a tumpline and their heads.

New Mexico’s Chaco Canyon is home to some of the most impressive pre-Columbian architecture in the Western Hemisphere. Its wide roads, circular ritual sites called kivas, and sprawling complexes called great houses remain an engineering spectacle for modern society, given the tools anthropologists think were used to create them. It’s also home to a great mystery—large pieces of timber used as support beams all across the complex. 

The ancestral Puebloans that called Chaco Canyon home a millennium ago used more than 200,000 pieces of timber to construct their buildings, with weights estimated between 185 and 605 pounds per log. But the area around Chaco Canyon is a dry, arid climate that likely didn’t have many high-quality, usable trees. And indeed, in 2001, tree-ring experts at the University of Arizona used chemical analyses to pinpoint that the wood was sourced from mountain ranges up to 46 miles away. But that finding left them with even more questions.

Pueblo Bonito log house in snowy Chaco Canyon, New Mexico seen from the distance
Pueblo Bonito, a Chaco Canyon “Great House, once spanned hundreds of rooms and was several stories tall. NPS

Since then, experts have considered many different carrying methods to explain just how the Chaco Canyon residents carried the timber so far without beasts of burden like horses or even wheels to help. Now a new study published on February 22 in the Journal of Archaeological Science presents a reasonable explanation: The Puebloans used a simple piece of fabric looped around their heads.

A tumpline refers to a strap attached on both ends to a sack of equipment like a basket or a backpack. But instead of carrying it over their shoulders, the ancient log bearers would have placed it on their heads, just behind the hairline. Then, by leaning forward, the carriers distributed the weight of their cargo down the neck and spine. Anthropologists know that pre-Columbian cultures in America used tumplines woven from plant fibers to transport heavy loads, but up until recently, had never tested the method on the Chaco Canyon timbers.

That is, until three physiology researchers from the University of Colorado Boulder decided to test it locally themselves. Over the course of 70 days, they trained to properly wear and use a tumpline to move increasingly heavy material. By the end of the regimen, they were able to carry 66 pounds by themselves for an hour with no pain whatsoever. Then, they tested it in pairs. Because the timbers at Chaco Canyon are too large to be feasibly carried vertically, two of the authors attached their tumpline around each end of a 132-pound ponderosa pine log and carried it parallel to the ground for 15.5 miles. The journey took over 9 hours and 44 minutes (with multiple breaks, of course).

The authors reported that their average walking speed only dropped 10 percent when carrying the log, and that overall, the method was surprisingly easy to learn. Although there is no explicit proof that tumplines were used to transport the massive logs the Chacoans used for construction, the feasibility of their approach requires less work than any other tactic proposed.

Next up for the researchers? Moving materials along the full distance from the timber’s sources in the mountains of New Mexico to the Chaco Canyon using nothing but tumplines and their heads. 

The post Scientists may have solved an old Puebloan mystery by strapping giant logs to their foreheads appeared first on Popular Science.

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How much sweat will come out of the Super Bowl? We did the math. https://www.popsci.com/how-much-super-bowl-sweat/ Mon, 18 Mar 2019 20:47:24 +0000 https://www.popsci.com/uncategorized/how-much-super-bowl-sweat/
Kansas City Chiefs celebrating their Super Bowl LIV victory by pouring Gatorade on head coach Andy Reid
Wet and winning. Mike Ehrmann/Getty Images

Enough for a good Gatorade-style dunking, at least.

The post How much sweat will come out of the Super Bowl? We did the math. appeared first on Popular Science.

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Kansas City Chiefs celebrating their Super Bowl LIV victory by pouring Gatorade on head coach Andy Reid
Wet and winning. Mike Ehrmann/Getty Images

There’s a high chance the Super Bowl will end in a Gatorade shower—a tradition so hallowed, people even bet on what color the hydrating beverage will be when it soaks the head coach of the winning team. But what if that shower were made of sweat instead of a sports drink? If both of the competing teams combined their Super Bowl sweat, could they fill a whole cooler? A bit of science while you hold back your vomit: Scientists have actually figured out how much the average National Football League player sweats. In 2007, researchers from West Chester University’s HEAT Institute worked with the Philadelphia Eagles and the Minnesota Vikings on a pre-season study to quantify the sweat rate of these hard-working athletes. The results were published in the Journal of Athletic Training, and they provide some surprisingly specific data to back up our thought experiment.

It’s relatively simple to calculate someone’s sweat rate. Here’s a handy formula:

pre-exercise weight – post-exercise weight + fluid intake in ML – urine volume in mL/exercise time in hours

The final number represents how much sweat the body actually secretes during exercise. That helps athletes figure out how much they need to drink to maintain optimal hydration and avoid heat stroke.

The average athlete loses about a liter of sweat an hour. Alberto Salazar, a beleaguered American marathoner, lost 3.7 liters per hour and 12 pounds of his total body weight during the 1984 Olympic marathon in Los Angeles.

For NFL players, the number is lower than sweat champion Salazar, but much higher than their colleagues in sports like soccer or running. That has to do with their large body surface area and the protective equipment they use to prevent injury. Not surprisingly, the study found that linemen, who are the largest on the field, sweat more than cornerbacks or wide receivers.

During a single practice, linemen lost 2,385 mL of sweat, compared to other players, who lost 1,410 mL. In both practices combined, linemen lost 6,870 mL of sweat; cornerbacks and wide receivers lost about 4,110 mL.

Larger bodies aren’t the only explanation for the higher amount of sweat—linemen weigh more and likely have bigger sweat glands, and more of them. Researchers also believe they experience less airflow during game play, which means they get warmer than backs or receivers. And even though the NFL players only practiced for three hours a day during the study, some lost over 8.2 liters of sweat daily.

[Related: How to throw a perfect football spiral]

A football game technically only lasts for 60 minutes, so it makes sense to use the per-practice number for our repulsive thought experiment. A few caveats, of course, apply: The data in question were gathered during the August preseason, so they’d likely vary in an indoor facility like Minneapolis’s U.S. Bank Stadium. Since Super Bowl play is so high-stakes, it makes sense that teams might take advantage of the NFL’s unlimited substitution rules. Still, let’s assume that the Super Bowl is the most grueling game of the year, and that the men on the field play the entire game. Most importantly of all, there’s no way to tell how many cornerbacks, wide receivers, and linemen will end up playing in any particular game—so let’s take an average of the two numbers and multiply that by the 11 players allowed on the field at any given time.

That leaves us with an average of 1,897.5 mL of sweat per player per game: the equivalent of half a gallon, or about 64 fluid ounces. Multiply that by the 11 folks playing at any given time, and you have 2,0872.5 mL per team per game: just above 5.5 gallons, or 705 fluid ounces.

So combined, a troop of sweaty football players might produce a grand total of 41,745 mL of sweat per Super Bowl, or 11 gallons. That means one single, precious 10-gallon cooler of salty secretion—with a bonus gallon to make the dunking all the sweeter.

This story has been updated. It was originally published on February 5, 2018.

The post How much sweat will come out of the Super Bowl? We did the math. appeared first on Popular Science.

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Throwing the perfect football spiral is a feat in science https://www.popsci.com/science/how-to-throw-a-football-spiral/ Mon, 06 Feb 2023 18:38:32 +0000 https://www.popsci.com/?p=510229
Super Bowl-qualifying Philadelphia Eagles quarterback Jalen Hurts throws a perfect football spiral
While the basic mechanics of throwing a perfect football spiral are the same, some quarterbacks, like Philadelphia Eagles' Jalen Hurts, put their own spin on it. Mitchell Leff/Getty Images

Football players don’t break the laws of physics—they take advantage of them. And you can too.

The post Throwing the perfect football spiral is a feat in science appeared first on Popular Science.

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Super Bowl-qualifying Philadelphia Eagles quarterback Jalen Hurts throws a perfect football spiral
While the basic mechanics of throwing a perfect football spiral are the same, some quarterbacks, like Philadelphia Eagles' Jalen Hurts, put their own spin on it. Mitchell Leff/Getty Images

It’s Super Bowl LVII time, and this year the Philadelphia Eagles are squaring off against the Kansas City Chiefs for the championship title. While the Chiefs are returning for their third final in four years, bets are slightly favored towards the Eagles as they’ve kept a strong and consistent offensive line all season, led by quarterback Jalen Hurts. But the Chiefs could defy the odds if quarterback Patrick Mahomes fully recovers from an ankle sprain he sustained more than a week ago against the Cincinnati Bengals. 

[Related: We calculated how much sweat will come out of the Super Bowl]

Ultimately, the game could come down to every single throw. Mahomes has already proven he can hit his mark in most circumstances: His football spirals are the “closest we’ll see to breaking the law of physics,” says Chad Orzel, an associate professor of physics and astronomy at Union College in New York. “He manages to make some amazing passes from bizarre positions that wouldn’t look like they would produce anything good.” Hurts has also been leveled up his game this season through “meteoric improvements” in his throws.

Throwing the perfect football spiral might seem like something reserved for Super Bowl quarterbacks. But with some practice and science know-how, you too can chuck up the perfect spiral.

Why do football players throw spirals?

Unlike baseball or basketball, the American football relies on a spiral rotation because of its prolate spheroid shape. If you make the ball spin fast enough, it will stay in the same axis it’s pointing towards and hit the intended target straight-on, Orzel says. This follows the conservation of angular momentum: an object preserves its rotational speed if no external force is acting on it. 

Think of a spinning top. When you twist the toy and release, it will rotate in the same direction that you wound it up in, and will continue to stay upright in that angle until another external force (like your hand) causes it to stop. “It’s the same idea with football,” explains Orzel. “If you get the ball spinning rapidly around its axis, it’s a little more likely to hold its orientation and fly through [the air] in an aerodynamic shape.” 

[Related: Hitting a baseball is the hardest skill to pull off in sports. Here’s why.]

In a game where you have seconds to pass before you get tackled or intercepted, the biggest priority is to flick the ball with its nose pointed toward you. This confers less air resistance, meaning the ball can travel farther in a straight path (as long as it doesn’t meet outside forces like strong winds), explains John Eric Goff, a professor of physics at the University of Lynchburg in Virginia and author of Gold Medal Physics: The Science of Sports. A wobbly pass will result in more air drag and take longer to reach its destination, he adds. If you have to duck a defender and then pass the ball off quickly, you will get erratic air drag, which also hurts the accuracy of the throw.

How to throw a football spiral

To get a great spiral, you need to master angular momentum, which involves a few key physical factors. First, a person’s grip on the laces of the ball acts as torque—a measure of force applied to an object to rotate on its axis. In other words, the friction from the fingers gives the ball traction to spin. 

Second, you need to perfectly balance the frictional force on the ball and the forward force needed to give the ball velocity. This requires strong core muscles to rotate the body all the way through the shoulder and increase throwing power. “Tom Brady used to practice drills where he would rotate his torso quickly to help develop fast-twitching muscles in his core,” says Goff. 

Third, the hand must also be on the back of the ball to give it forward velocity, but not too far back to prevent the necessary torque for the spin. “A typical NFL spiral rotates at around 600 rotations per minute, which is the low end of a washing machine’s rotational rate and about 30 percent greater rotation rate than that of a helicopter’s rotor blades,” adds Goff. “Pass speeds are typically in the range 45 to 60 mph—the same range for cars entering and driving on highways.” For maximum force, pull the ball back to your ear just above your armpit, then release it with your elbow fully extended. Your wrist should point down at the end of the pass.

Knowing the physics behind a football spiral is only half of the battle. Both physicists emphasize the importance of practice. Practice can be as simple as watching videos of pro footballers, studying their technique using computer simulations, and playing a game of catch at the park with friends. 

Achieving a perfect spiral is challenging but doable. Even your favorite NFL quarterback might have started with a clumsy first toss. But with practice, they’ve become the ideal throwing machines we cheer for every year. 

The post Throwing the perfect football spiral is a feat in science appeared first on Popular Science.

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The best insulated water bottles of 2023 https://www.popsci.com/gear/best-insulated-water-bottles/ Tue, 26 Jul 2022 18:00:00 +0000 https://www.popsci.com/?p=458191
Best insulated water bottles sliced header
Stan Horaczek

Hydrate in style—and save some plastic—with these durable steel bottles that will keep water cold for hours.

The post The best insulated water bottles of 2023 appeared first on Popular Science.

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Best insulated water bottles sliced header
Stan Horaczek

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best overall YETI Rambler 26-ounce Bottle is the best insulated water bottle overall. YETI Rambler 26-ounce Bottle
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A variety of sizes and mouthpieces mean you can build your best bottle.

Best with straw Takeya Pickleball Insulated Water Bottle with Straw Lid is the best insulated water bottle with straw. Takeya Pickleball Insulated Water Bottle with Straw Lid
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An included silicon bumper protects from dings and dents.

Best 64 oz. Stanley Ice Flow Flip Straw Jug is the best 64 ounce insulated water bottle. Stanley Ice Flow Flip Straw Jug
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No refills are necessary with this easy-to-carry bottle.

The hottest accessory of the season (or maybe it’s the coolest, depending on contents) is an insulated water bottle. Although that sounds a little zany to say in a world of Amazon and Etsy, the #emotionalsupportwaterbottle tag on TikTok has 45.1 million views, with hundreds of videos of people showing off their rotation of reusable water bottles—plural—in a variety of colors, sizes, and brands. Those looking for this level of attachment—something trustworthy and always at your side, much like an emotional support animal—often turn to insulated varieties, which can keep drinks frosty for hours sans condensation, making them perfect travel companions. The best insulated water bottles go the distance when it comes to keeping drinks icy in style and here are our picks.

How we chose the best insulated water bottles

As a former field hockey player and marching band kid, I know the importance of a water bottle that can go from class to sports practice to band rehearsal without breaking a sweat—literally. Although I was both an average athlete and slightly better musician, I can say with confidence that I’m a water bottle expert (hydration is very important to me, a water sign). Although my current hydration MVP is a pink 32-ounce Nalgene plastic water bottle I was excited to rescue from my college bookstore’s lost & found, I’ve had insulated water bottles from Yeti, Hydro Flask, Stanley, and Kleen Kanteen in my rotation. I also looked at reviews, and recommendations, and conducted user testing to separate the bad bottles from the rest of the bunch. The only thing we don’t like to keep bottled up at PopSci is our feelings on the best buys. 

How do insulated water bottles work?

One of the biggest reasons to opt for one of the best insulated water bottles and not something like the BPA-free Tritan plastic in my Nalgene bottle is the vacuum insulation—a small gap of air between the bottle walls to reduce conduction, keeping liquids hot or cold for several hours. Additionally, this also prevents the outer layer from sweating and causing water marks on some surfaces. Plastic may be durable and is less likely to dent in a fall, but it will warm up if left in a hot car. Beyond temperature retention, there are certain things to keep in mind when picking an insulated water bottle.

The best insulated water bottles: Reviews & Recommendations

These insulated water bottles will leave you feeling refreshed—hydration-wise and “this water bottle is a nice step-up from the other things I’ve used”-wise.

Best overall: YETI Rambler 26-ounce Bottle

YETI

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Also available on Amazon

Why it made the cut: Throw it in your backpack and then throw it in the dishwasher—this bottle is meant to keep up with busy lifestyles. 

Specs

  • Sizes: 12, 18, 26, 36, 46, 64 ounces
  • Dishwasher safe: Yes
  • Temperature retention: 12-24 hours for iced drinks; 12 for hot
  • Mouthpiece: Wide mouth with removable Chug Cap

Pros

  • Tough
  • Dishwasher safe
  • Lots of mouthpiece accessories are available

Cons

  • 5-year warranty
  • A bit more expensive compared to other reusable water bottles

There was stiff competition to name the best overall water bottle. However, the Yeti Rambler takes home the top prize. It’s more durable than other contenders like Hydro Flask and the powder coating has a great feel and grip to it. The bottle itself comes in a plethora of fun colors (with equally fun names like “Bimini Pink” and “King Crab”) and the number of accessories you can get for your bottle is astonishing. We think the included Chug Cap is a happy medium between wide-mouth ease and narrow-mouth accessibility; you can remove the Chug Cap for washing and ice insertion and put it back on for spillage-free sips. 

The handle on the bottle feels sturdy and is grabble—an important feature for slippy-fingered people like myself. Even the straw cap warrants major kudos—you don’t have to touch the straw part to flip it up, and the handle is offset so you can sip without any logistical problems. Yeti advertises 12-24 hours for keeping iced drinks cold but we think it can keep drinks cold for closer to 36 hours. Although the five-year warranty is great in theory, other comparable brands feature a lifetime warranty on their bottles. And, although the price is great in the long run, you can technically get an insulated water bottle that will last just as long (with more dings and dents) but is cheaper. However, we think Yeti is worth the investment.

Best sustainable: Klean Kanteen TKWide

Klean Kanteen

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Why it made the cut: Insulated water bottles already are sustainable, but Klean Kanteen’s 90% post-consumer 18/8 stainless steel composition goes the extra eco-friendly mile.

Specs

  • Sizes: 12, 16, 20, 32, 64
  • Dishwasher safe: Yes
  • Temperature retention: 46-47 hours for iced drinks depending on cap; 14 hours hot with cafe cap
  • Mouthpiece: Wide mouth

Pros

  • Steel straw in twist mouthpiece is more luxurious and eco-friendly than plastic
  • Twist cap straw design is stylish and prevents germs
  • Innovative internal thread design
  • Lots of accessory options

Cons

  • Straw cap not recommended for hot liquids due to stainless steel straw
  • Mouthpieces have more crevices than other bottles
  • Handle could be more robust

If you thought your reusable water bottle was saving the planet, wait until you meet the Klean Kanteen TKWide line. The company states that 95 percent of its products will be made from recycled steel by 2023; however, the TKWide line is explicitly made from recycled steel right now. 

We love the innovative twist cap straw design, which hides the straw mouthpiece completely until use, meaning it’s only exposed to the world when you want it to be. The internal thread design uses a series of rounded bumps rather than a line of threads to create a better seal, keeping your drinks cooler for longer. There are multiple cap options available to turn your TKWide into a tumbler for iced coffee or transform it to athletic mode with the sport cap. If you’re looking for a bottle with a sleek handle, the TKWide metal loop cap is for you. It’s easy to snag with two fingers but might not be for you if you’re looking for something truly grabbable.

Best with straw: Takeya Pickleball Insulated Water Bottle with Straw Lid

Takeya

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Why it made the cut: A large, flexible handle, included silicon bumper, and leakproof design are all game-winning features.

Specs

  • Sizes: 32, 40, 64 ounces
  • Dishwasher safe: Yes
  • Temperature times: 24 hours cold; 12 hours hot
  • Mouthpiece: Wide mouth with straw lid

Pros

  • Large handle
  • Included silicone bumper
  • Leakproof 

Cons

  • Reviews note pink bottle looks different in the product photo than in real life

When looking for an insulated water bottle with a straw cap, we like to see some specific features: a durable handle that isn’t in the way of the straw itself; a ridge to easily flip up the straw so it doesn’t come in contact with sweaty or dirty hands; and a leakproof design. The Takeya Pickleball Insulated Water Bottle with Straw Lid checks off all these boxes, with an included silicone bumper to prevent damage. A powder coating makes this bottle durable and easy to hold and the large handle makes it easy to clip onto a backpack or carry around. 

These bottles are also cheaper than others on this list of a similar size—for example, a 32-ounce Hydroflask retails for $44.95, depending on where you purchase it. This bottle retails for $39.99, which is a steal considering it comes with a silicone bumper, which other companies sell separately. We think everyone is sleeping on this Japanese brand. If you’re looking for a serious step-up option, though, check out the Titanium Aurora Bottle from Snow Peak, a Japanese outdoors brand founded out of the snowy mountains that crafts elevated everyday items.

Best for kids: Hydro Flask 12-ounce Kids Wide Mouth Straw Lid

Hydro Flask

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Why it made the cut: This lightweight bottle has an included silicone boot for extra protection.

Specs

  • Sizes: 12 ounces
  • Dishwasher safe: Yes 
  • Temperature times: 24 hours for cold drinks
  • Mouthpiece: Wide mouth

Pros

  • Perforated silicone boot for extra protection
  • Kid-friendly features like a place to write a name
  • Straw doesn’t need to be open all the way to take a sip

Cons

  • Handle design not the most comfortable to hold
  • Not leakproof

It was tough to choose between this and the Yeti Rambler Jr. as best for kids. However, the included silicon boot—which other companies sell as a separate accessory—and kid-specific features like a place to write their name edged it out. It’s also lighter than the Yeti Rambler Jr., clocking in at 9.6 ounces compared to 1 pound.

The straw doesn’t need to be opened all the way to take a sip, which is a blessing and a curse: it’s easier to drink out of but it’s not leakproof. Additionally, the handle is out of the way from taking a sip, but is a little uncomfortable to hold, since it requires you hook your fingers rather than allow for a full grab. The company does sell water bottle slings separately, which can keep everyone hands-free. If this bottle doesn’t tickle your kid’s hydration fancy, check out our other picks for the best kid water bottles.

Best with a filter: LifeStraw Go Stainless Steel Water Filter Bottle

LifeStraw

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Why it made the cut: Clean water is all around you with this fabulous filtered bottle.

Specs

  • Sizes: 24 ounces
  • Dishwasher safe: Yes, only with filter and carbon capsule removed
  • Temperature times: 24 hours cold; not recommended for hot liquids
  • Mouthpiece: Wide mouth with straw mouthpiece

Pros

  • Included carabiner
  • Clean water anywhere
  • Dishwasher safe

Cons

  • One size only
  • Heavy
  • Doesn’t fit in standard cupholders

Finding clean water in the great outdoors is a struggle. Heck, even finding clean water in cities is difficult—looking at you, suss outdoor water fountain in the park. The LifeStraw Go Stainless Steel Water Filter Bottle gets rid of this drinkable debacle thanks to its included Titan Renew and membrane microfilters, which protects against parasites, microplastics, chlorine, organic chemical matter, dirt, sand, and cloudiness, while also improving taste. 

Specifically, LifeStraw’s membrane microfilter removes 99.999999% of bacteria, 99.999% of parasites, 99.999% of microplastics, silt, sand, and cloudiness. It meets NSF 42 standard for chlorine reduction and meets U.S. EPA & NSF P231 drinking water standards for the removal of bacteria and parasites. This means you can also have access to clean water internationally. The carbon filter costs around $10 to replace and the replacement two-stage membrane filter costs around $25. However, these filters only need replacing every 1,000 gallons—that’s a lot of lake water. Although it’s heavier than other insulated water bottles, doesn’t fit in standard cup holders, and only comes in one size, we think the benefits of clean water anywhere outweigh these cons.

Best 64 oz.: Stanley Ice Flow Flip Straw Jug

Stanley

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Why it made the cut: This jug is easy to carry and keeps drinks cold for hours, making it easy to drink more water.

Specs

  • Sizes: 64 ounces
  • Dishwasher safe: Yes
  • Temperature times: cold for 20 hours; 4 days with ice
  • Mouthpiece: Wide mouth with straw lid

Pros

  • Extra large moveable handle 
  • Leakproof straw
  • Insulated lid doubles as a cup

Cons

  • Heavy when filled

Stanley Adventure Quencher travel tumblers are currently every TikTok drink girlie’s must-have item. A TikTok drink girlie is a person (girlie is gender neutral) who has at least three beverages on their person at once, one of them being some sort of chaotic Utah soda concoction or an iced coffee. Stanley makes a mean water bottle as well, and its 64-ounce Ice Flow Flip Straw Jug is our favorite. Unlike other jugs, which come with a narrower mouthpiece for chugging, this water bottle comes with a straw for easy sipping—no one wants to recreate the water-chair scene in Flashdance IRL, at least not unintentionally. 

Its temperature control is also unbeatable—four days with ice is a long time! The large, moveable handle allows you to carry the (objectively heavy) jug with ease. I have an older model of this jug with a fixed handle and I’m debating swapping it out for this model. Although it won’t fit in your cupholder, you can throw it on the floor of your car without worrying about it tipping over—and, if it does, you’re less likely to experience any spills.

Best budget: Igloo 36-ounce Vacuum-Insulated Bottle

Igloo

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Why it made the cut: You don’t have to sacrifice quality for price with this bottle, which has the same cooling times and features as more expensive varieties. 

Specs

  • Sizes: 26, 36 ounces
  • Dishwasher safe: Yes
  • Temperature times: 48 hours cold; 12 hours hot
  • Mouthpiece: Wide mouth

Pros

  • Ergonomic handle
  • Great price for how long it can keep drinks cold
  • Powder coating for durability

Cons

  • Reviewers note the bottle leaking despite closing it tightly

If you’re looking for quality on a budget, look no further than cooler-aficionado Igloo. Although the company doesn’t sell any accessory mouthpieces—you’re kinda stuck with the wide mouth bottle with twist cap—you might be able to get away with finding an accessory cap from another company (which we are obligated to say, do this at your own risk). This bottle features similar specs as our best overall, the Yeti Rambler, at a fraction of the price. The products even have almost identical dimensions and handle shapes. Which is to say, we love this bottle for the same reasons we love the Rambler: a powder coat finish for durability, an ergonomic handle, and lasting cooling power.

What to consider when buying the best insulated water bottles

Size: Insulated water bottles bring plenty of bounce to the ounce; the water bottles on this list range from 18 ounces all the way up to 64 ounces. Shop for a size based on your water intake. If you’re a frequent hydrator or athlete, you might want to consider a bottle that is 32 ounces and up. For on-the-go use, I personally enjoy a water bottle in the 24- to 32-ounce range—it’s not too small that I need to refill it constantly, but not a complete lug to haul around. However, I have a 64-ounce water bottle for the sole purpose of getting in my daily water intake without having to refill. Those looking for super-extra hydration should consider a gallon water bottle. Tiny tykes who don’t need that much water should aim for a 12-ounce bottle.

Dishwasher friendliness: You should wash your stainless steel water bottle after every use, regardless of what was in the bottle. Not all stainless steel bottles are dishwasher safe, however. Warm, soapy water and a sponge does the trick for bottles that require handwashing. If you have a bottle with a narrower opening or one that has hard-to-reach crevices—which equals a stinky, smelly, stainless steel bottle—look for a bottle brush or bottle cleaning tabs to take care of the job. All of the bottles on our list are dishwasher safe.

Sip preferences: Wide-mouth water bottles are great if you want a cup-like sipping experience, or want to throw in some ice hassle-free. However, you might get some spillage on your shirt and face in public, which is humbling, to say the least. A narrow mouth prevents that but is harder to load up with ice. A flip-up straw lets you sip your water as you please, but can be harder to chug based on the model. Companies often sell separate cap accessories to customize a sipping experience to your liking. 

Weight & durability: Stainless steel vacuum-insulated water bottles tend to be light and durable, thanks to 18/8 stainless steel, which refers to its elemental composition: 18% chromium and 8% nickel. However, there is still a possibility for dings during use, since some bottles have a thinner outer layer of stainless steel compared to others. This makes them lighter in weight but more prone to dents. And, like phone screens, you never know if your bottle will survive a short fall on concrete or a 3-foot tumble down a mountain. 

Additionally, the bottle’s paint coating affects its durability. Powder-coated bottles are less prone to scratches and peeling than liquid-coated bottles. The powder coating also gives the bottle more grip, which prevents it from slipping out of your hands. Handles, slings, and silicon sleeves can add personality and keep your bottle ding-and-dent free. 

Thankfully, you can allegedly fix a dented bottle with some hot and cold water or a hairdryer and dry ice. This is all to say: a bottle with a thicker outer layer and a powder paint coating will typically experience fewer dents. 

FAQs

Q: Is drinking from stainless steel harmful?

No. Stainless steel (and titanium) water bottles are made from food-grade material that’s resistant to corrosion and oxidation. Unlike aluminum bottles, they do not need a protective inner coating. And, unlike plastic bottles, they do not leach chemicals when exposed to warm beverages or heat. In fact, using a stainless steel water bottle is your safest bet when it comes to drinking receptacles.

Q: How do I clean my insulated water bottle?

If it’s dishwasher safe, just place it in the dishwasher on the left or right of the top rack, upside down. If it’s handwash-only, some warm, soapy water, a sponge, and some elbow grease are perfect. Bottle brushes can help clean bottles with narrow openings or crevices. Bottle cleaning tablets work in a pinch or on stubborn stains. 

Q: Can I bring an insulated water bottle on a plane?

Per TSA, insulated water bottles are allowed in carry-on bags as long as they’re empty before entering security. If you walk through security with an insulated water bottle that’s filled, you will risk confiscation or getting pulled aside. It’s best to make the TSA agent’s life easier by filling up your bottle after passing security. 

Q: How long do insulated water bottles last?

With proper use and care, you can get 10-12 years out of your insulated water bottle. Considering most high-quality insulated water bottles are in the $25-$60 range, that means you’re helping the environment while getting excellent cost-per-use. 

Q: How much should an insulated water bottle cost?

Most insulated water bottles cost around $30, although you’ll have to pay a little more if you want on in a larger size.

Final thoughts on the best insulated water bottles

Choosing the best insulated water bottle doesn’t have to dry out your spirit. You can find high-quality bottles to fit your liking and lifestyle across all price points. Handles, different mouthpieces, accessories, stickers, and fun colors can help you personalize your water bottle so it matches your personality. Hydration is essential, but who says it should be boring?

The post The best insulated water bottles of 2023 appeared first on Popular Science.

Articles may contain affiliate links which enable us to share in the revenue of any purchases made.

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Older, rural populations enjoy—and benefit from—online workout classes https://www.popsci.com/health/remote-fitness-seniors/ Wed, 18 Jan 2023 02:00:00 +0000 https://www.popsci.com/?p=505854
COVID-19 isolation has long since ended, but virtual classes remain.
COVID-19 isolation has long since ended, but virtual classes remain. DepositPhotos

Remote fitness classes are a game-changer for older adults that can't participate in-person.

The post Older, rural populations enjoy—and benefit from—online workout classes appeared first on Popular Science.

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COVID-19 isolation has long since ended, but virtual classes remain.
COVID-19 isolation has long since ended, but virtual classes remain. DepositPhotos

This article was originally featured on KHN.

MALMO, Minn. — Eight women, all 73 or older, paced the fellowship hall at Malmo Evangelical Free Church to a rendition of Daniel O’Donnell’s “Rivers of Babylon” as they warmed up for an hourlong fitness class.

The women, who live near or on the eastern shore of Mille Lacs Lake, had a variety of reasons for showing up despite fresh snow and slippery roads. One came to reduce the effects of osteoporosis; another, to maintain mobility after a stroke.

Most brought hand and ankle weights, which they would use in a later portion of the program focused on preventing falls, known as Stay Active and Independent for Life, or SAIL. The class meets twice a week in Malmo, a township of about 300 residents. It is run by Juniper, a statewide network of providers of health promotion classes.

A few years ago, older adults who were interested in taking an evidence-based class like SAIL — meaning a class proved by research to promote health — had only one option: attend in person, if one was offered nearby.

But then the covid-19 pandemic and physical distancing happened. Along with social isolation came the rapid introduction of remote access to everything from work to workouts.

After widespread lockdowns began in March 2020, agencies serving seniors across the U.S. reworked health classes to include virtual options. Isolation has long since ended, but virtual classes remain. For older adults in rural communities who have difficulty getting to exercise facilities, those virtual classes offer opportunities for supervised physical activity that were rare before the pandemic.

And advocates say online classes are here to stay.

“Virtually the whole field knows that offering in-person and remote programming — a full range of programming — is a great way to reach more older adults, to increase access and equity,” said Jennifer Tripken, associate director of the Center of Healthy Aging at the National Council on Aging. “This is where we need to move together.”

Since April 2020, the National Council on Aging has organized monthly conference calls for service providers to discuss how to improve virtual programs or begin offering them.

“We found that remote programming, particularly for rural areas, expanded the reach of programs, offering opportunities for those who have traditionally not participated in in-person programs to now have the ability to tune in, to leverage technology to participate and receive the benefits,” Tripken said.

In 2022, at least 1,547 seniors participated in an online fitness program through Juniper, part of a Minnesota Area Agency on Aging initiative. More than half were from rural areas.

Because of grant funding, participants pay little or nothing.

Juniper’s virtual classes have become a regular activity both for people who live far from class locations and others who because of medical needs can’t attend. Carmen Nomann, 73, frequented in-person exercise classes near her home in Rochester before the pandemic. After suffering a rare allergic reaction to a covid vaccine, she’s had to forgo boosters and limit in-person socializing.

Virtual classes have been “really a great lifeline for keeping me in condition and having interaction,” she said.

Since 2020, Nomann has participated in online tai chi and SAIL, at one point logging on four days a week.

“Now, we would never go away from our online classes,” said Julie Roles, Juniper’s vice president of communications. “We’ve learned from so many people, particularly rural people, that that allows them to participate on a regular basis — and they don’t have to drive 50 miles to get to a class.”

When seniors drive a long way to attend a class with people from outside their communities, “it’s harder to build that sense of ‘I’m supported right here at home,’” she said.

Roles said both virtual and in-person exercise programs address social isolation, which older adults in rural areas are prone to.

Dr. Yvonne Hanley has been teaching an online SAIL class for Juniper since 2021 from her home near Fergus Falls. She had recently retired from dentistry and was looking for a way to help people build strength and maintain their health.

At first, Hanley was skeptical that students in her class would bond, but over time, they did. “I say ‘Good morning’ to each person as they check in,” she said. “And then during class, I try to make it fun.”

AgeOptions, an Illinois agency serving seniors, has seen similar benefits since introducing virtual fitness programs. Officials at the agency said last year that their operations “may have changed forever” in favor of a hybrid model of virtual and in-person classes.

That model allows AgeOptions to maintain exercise programs through Illinois’ brutal winters. Organizers previously limited winter activities to keep older adults from traveling in snow and ice, but now AgeOptions leans on remote classes instead.

“If the pandemic didn’t happen, and we didn’t pivot these programs to virtual, we wouldn’t be able to do that,” said Kathryn Zahm, a manager at AgeOptions. “We would just potentially spend months limiting our programming or limiting the types of programming that we offered. So now we can still continue to offer fall-prevention programs throughout the year because we can offer it in a safe way.”

But the new approach has challenges.

AgeOptions has identified increasing access to technology as a funding priority for the next few years, to ensure seniors can sign on.

The agency found that for many “folks in rural communities it was a challenge not only for them to have the device but to have the bandwidth to be able to do video conference calls,” Zahm said.

Tripken said providers and participants need guidance and support to facilitate access to virtual classes.

“For older adults in particular, that includes ensuring those with vision loss, those with hearing loss, those with low English proficiency” can participate in virtual classes, she said.

Some programs have created accommodations to ease the technology barrier.

Participants in Bingocize — a fall-prevention program licensed by Western Kentucky University that combines exercise and health education with bingo — can use a printed copy of the game card mailed to them by AgeOptions if they lack the proficiency to play on the game’s app. Either way, they’re required to participate on video.

The mail option emerged after Bingocize fielded requests from many senior service organizations trying to figure out how to offer it remotely, said Jason Crandall, the creator and international director of Bingocize.

Crandall designed Bingocize as a face-to-face program and later added the online application to use during in-person classes. Then covid hit.

“All of a sudden, all of these Area Agencies on Aging are scrambling, and they were scrambling trying to figure out, ‘How do we do these evidence-based programs remotely?’” Crandall said.

He said Bingocize was one of the few programs at the time that could quickly pivot to strictly remote programming, though it had never done so before.

“From when the pandemic began to now, we’ve come light-years on how that is done,” he said, “and everybody’s getting more comfortable with it.”

KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.

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5 surprising beauty benefits of running https://www.popsci.com/health/running-beauty-benefits-skin-hair/ Tue, 17 Jan 2023 19:00:00 +0000 https://www.popsci.com/?p=505903
a young black woman jogging outside on a track smiling
Going for a jog every now and then can make you feel young and look awesome. Deposit Photos

Experts break down what happens to your skin when you go on a run.

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a young black woman jogging outside on a track smiling
Going for a jog every now and then can make you feel young and look awesome. Deposit Photos

Running does wonders for your body—it lowers your risk of heart disease, boosts brainpower, helps with weight loss, to name a few. But one lesser known benefit is what running does for your looks. Not only does running have you looking your physical best, but it gives you soft and beautiful skin that may fool people into thinking you’ve shaved off a few years.

[Related: Science helped me run my first marathon in 3 hours and 21 minutes]

You don’t need to zoom like a marathon runner or buy the latest athletic wear to start running. Erin Beck, a personal trainer and the director of training and experience at STRIDE Fitness based in California, says a 30-minute run at least three times a week is enough to notice results on your appearance. If that sounds too much for you, Beck recommends starting with a slower workout like a walk or brisk jog that still gets your heart pumping. “You can absolutely still get the benefits even if you’re at a lower intensity.” The key is to remain consistent and eventually challenge yourself to run longer or at a faster pace to see results sooner. Your hard work could pay off with a major glow-up. 

1. Rejuvenate dull skin

As you run, your heart rate increases compared to when you’re sitting. Exercising places stress on your muscles, and that requires having enough oxygen to keep them moving. Your cardiovascular and respiratory system responds to the increased demand in oxygen by pumping more blood through the body and at a quicker pace. Blood vessels in the muscles then enlarge to receive more of the oxygen-rich blood. Beck says that as your body pumps more blood, it’s simultaneously flushing out toxins from your bloodstream when you sweat. “It’s great for your veins, your arteries, and especially your capillaries,” says Beck.

Capillaries are small blood vessels that carry blood all over the body. Some run right underneath the skin and help with regulating body temperature by expanding or contracting when exposed to heat or cold. Dilated vessels cool the body down by increasing blood flow to the skin surface, which allows heat to escape into the environment. Beck says the increased blood circulation during a run gives the skin more opportunity to get nutrients from oxygen-rich blood. Better oxygenation of the skin helps with the regeneration of new skin cells, leaving behind supple and glowing skin.

2. Channel luscious locks

That increased blood circulation in your skin during a run also helps with the appearance and growth of your hair roots. Lindsey Bordone, a dermatologist and assistant professor at Columbia University Irving Medical Center, says running works similar to a regularly prescribed hair growth medicine called minoxidil. They both dilate blood vessels so that when blood is delivered to the tiny vessels in your scalp, there is more oxygen-rich blood making its way to feed hair follicles.

[Related: Rosemary is the secret to long and healthy hair. Here’s how to use it to grow luscious locks.]

3. Tone down acne and breakouts

Bordone says running can help lower hormones that cause acne. The secretion of “stress hormone” cortisol and testosterone increases oil production in skin glands, making you prone to clogged pores and acne breakouts. Running long distances can help with reducing cortisol levels and as you lose weight, you’ll reduce the risk for conditions that cause imbalances in testosterone levels, such as polycystic ovary syndrome.

Another obvious benefit to running: sweating. Sweating opens up clogged pores and flushes out acne-causing bacteria and dirt. Though Beck warns that if you’re not washing your face before and after workouts, the dirt and sweat lingering on your skin can dry it out and create more opportunities for acne breakouts. 

In general, your post-workout routine is also important. An indirect benefit of running is that your brain makes healthier decisions after your workout: Running increases brain flow to brain areas involved in emotions and higher thinking—and that includes choosing what you eat. “Typically, when you’re treating your body in a healthy manner, your body reacts by craving healthy things,” says Beck. “Those urges to get more sleep, drink more water, and eat less unhealthy meals will help with clearing up acne.”

4. Reduce the appearance of cellulite

Cellulite occurs when fat attaches beneath the skin. The more fat cells you have in your body, the more likely cellulite will appear. This is because as fat cells accumulate, it pushes up on the skin before being pulled back down by tough connecting cords between your outer layer of skin and the fat underneath. 

“Think about it like bubble wrap,” says Beck. “Those connectors surround air pockets in between your skin and the fat cells. When those connectors pull too tight they create that bubbly-looking effect on your skin the same way bubble wrap has a bubbly texture on top.” 

[Related: Pilates can improve your posture and balance. The killer body is just a bonus.]

Once you create a fat cell, it cannot be destroyed. But with exercise, fat cells shrink and your skin tightens. Cellulite, in turn, becomes less visible.

5. Give your face a lift

The increased blood flow and oxygen to your face help with cell turnover, nourishing healthy skin cells and regenerating new ones. The blood circulation flushes out free radicals as well—unstable molecules accidentally made during cell metabolism that damage cells and contribute to skin aging. 

A run can also decrease cortisol levels and increase the production of endorphins, which help relax the face. “Having tension in our jawlines, for example, can lead to wrinkles,” explains Beck. “But with running, you’ll have less tension in your face and that can prevent you from deepening out those wrinkles.”

However, outdoor runners should be aware of repeated exposure to UV sun radiation. Without taking precautions like using sunscreen or wearing hats, UV rays damage the DNA in skin cells and make them unable to carry out their jobs. Damage to the skin can lead to premature aging, such as wrinkling and leathery skin.

But no matter whether you enjoy running in the park or on a treadmill, both experts agree the best thing is to get your heart pumping. Even if it’s a short run around the block, over time your small efforts will make a big difference in your health. 

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It’s time for your 2023 fitness journey—here’s how to get started https://www.popsci.com/diy/fitness-journey-guide/ Sun, 15 Jan 2023 14:00:00 +0000 https://www.popsci.com/?p=505535
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You've got the motivation. We've got science-backed advice to start your journey. Victor Freitas / Pexels

Here's how to help the new you achieve those fitness goals. 

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You've got the motivation. We've got science-backed advice to start your journey. Victor Freitas / Pexels

A new year is always a fresh opportunity to start your fitness journey. This can mean anything, whether you’d just like to get off the couch more often, want to run a 5K, or are hoping to win a bodybuilding competition by 2024. 

You may not be sure about how to achieve your goals, but that’s ok. Having the motivation to get out there is half the battle, and we want to help you along your way. 

PopSci has a number of science-backed fitness stories to guide you in this new era. You’ll learn how to make the best of your workouts, how to get gains safely and consistently, and how to keep your body healthy along the way. 

Understand how to build muscle

Fitness novices might think getting buff is just about lifting heavy objects over and over again. In a nutshell, it sort of is, but there’s a lot more to it. Learning about muscles and how your body builds them will help you understand concepts like hypertrophy and failure, and allow you to get the most out of each workout. 

Our guide on how to get muscle gains will walk you through that process and explain how resting is as important as going to the gym, and how protein is a crucial element your body needs to build more mass.

[Related: You should definitely rotate your workouts]

Food restrictions like veganism can seem like an added layer of difficulty when it comes to including enough protein in your diet, but getting those gains doesn’t require you to become a carnivore. If you need guidance, head on over to our vegan guide on how to get muscle gains and learn about the foods that will give you the nutrients you need to achieve your fitness goals.  

Don’t forget to warm up

Whatever sport or discipline you choose, one of the most common mistakes fitness noobs make when they start working out is to skip warmups. They can seem boring and pointless because you may feel like you don’t actually need them, but trust us: your body does. Warming up properly before you go for a jog or start lifting will help you perform better and prevent injuries in the long run, which will allow you to take your fitness journey even further. 

But before you repeat the same stationary stretches you might remember from PE class, give dynamic warmups a try. These exercises will not only tell your brain it’s time to move—which is especially important after sitting at a desk for a while—but will also prepare your body for physical activity by getting your blood flowing and your heart rate up.

Help your body recover

You may think that when it comes to exercise, more is better. And since you’re already motivated and proud of your effort, why not keep going? Well, giving your body time to recover is also essential to your fitness journey. 

But other than resting, there are other techniques you can use to help your muscles feel better after a heavy workout. That annoying and painful soreness you feel around 24 hours after your last gym session is a result of muscle damage, and recovery techniques can help you handle the pain and help tissue heal faster. 

From classic stretching to foam rollers, ice baths, and massages, our guide on what works when it comes to recovery can be exactly what you need when your muscles are so sore that getting off your chair comes with excruciating pain. 

Eat to win

Once you’re at least a couple of months into your journey and have made a little progress, you might find yourself hitting a wall that makes results harder to come by. This is normal and happens to a lot of people as their bodies change. To get back on that progress train, you might need more data about what you’re putting into your body, and tracking your nutrition can be incredibly useful for that.

Knowing your maintenance rate—the number of calories you burn simply by existing—can give you a baseline to adjust the number of calories you eat every day to keep the muscles growing and fat-burning going. 

It’s important to know that monitoring your food can be a slippery slope to unhealthy habits, so make sure to do it only for short periods of time, and to follow experts’ recommendations regarding calorie surplus and deficit. And if you don’t know what those are, don’t worry—it’s all in our guide. 

Measure progress

Data not only shows you how much to eat but also how far you’ve come. Gathering information about your workouts will make it easier to measure your progress, and you’ll be able to celebrate even the smallest victories so you can push yourself a bit further. 

Getting a fitness tracker can help compile all the statistics you need to keep going and improving—all you need is to put it on and go do your best. And if you don’t know which wearable to get, we have some recommendations that might lead you in the right direction. 

The type of device you get will highly depend on your budget and your preferred activity, but there are a lot of options to choose from, and they can all give you that extra motivation you need to face another day of your fitness journey.  

Try getting a little help from supplements

Nutritional supplements can help get your body what it needs to perform better, stay healthy, and build muscle. But a quick trip to your local drugstore is enough to get anyone incredibly confused. The market is saturated with options, so which supplements actually work?

[Related: The three strength exercises everyone should do]

When it comes to building muscle and improving performance, science has only found two supplements that will help. Learning how to take them and how they work for your body will help you have a better understanding of your process. Keep in mind that you may need to consult a doctor before you start supplementing your nutrition, and also remember supplements don’t do miracles. Moving, resting, and, above all, patience, will keep you on a good path to your fitness goals. 

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Best personal trainer certifications of 2023 https://www.popsci.com/gear/best-personal-trainer-certifications/ Wed, 22 Jun 2022 19:40:20 +0000 https://www.popsci.com/?p=451351
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Shape your love of fitness into a career with the best personal trainer certification programs.

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Best overall National Academy of Sports Medicine is the best overall personal trainer certification. National Academy of Sports Medicine
SEE IT

Our top choice because of their well-respected, rigorous curriculum, accreditation, and internship program that gives trainers hands-on training as well as job placement opportunities.

Best online Fitness Mentors is the best online personal trainer certification. Fitness Mentors
SEE IT

This accredited, all-online certification program was designed specifically for trainers who want to learn and work online and includes useful online marketing training.

Best in-person National Federation of Professional Trainers is the best physical (in person) persona trainer certification. National Federation of Professional Trainers
SEE IT

This NCCA accredited program allows participants to attain certification by attending a two-day, in-person workshop.

Becoming a professional personal trainer requires the proper certification, and finding the best personal trainer certification programs means looking for in-depth education and training on technical topics such as anatomy and physiology. Not only an occupation for fitness buffs, personal trainers need to be able to motivate, sell themselves and their services, and offer clients individualized physical and technical guidance and training. 

With our increasingly sedentary lifestyles, employment and demand for personal trainers is projected to grow in the next decade. While working out at home has been a popular trend for years, people turned toward home fitness in skyrocketing numbers as home offices became the new normal due to closings and safety concerns. Home fitness equipment, fitness trackers, and at-home gym sales have soared as more people take charge of their workouts and fitness goals. Despite this shift (and maybe because of it), people need consultation from personal trainers to teach them proper techniques, avoid injury, design workout routines, and track fitness goals. The best personal trainer certifications will provide you with all the technical training you need to help meet your clients’ needs no matter where they choose to work out.

How we chose the best personal trainer certifications

We arrived at our selections by reviewing seven top-rated personal training certification programs. Specifically, we reviewed personal training certifications from the National Academy of Sports Medicine NASM; Fitness Mentors FM; The American Council of Exercise ACE; National Strength and Conditioning Association NSCA; Action Personal Trainer Certification APTC; National Federation of Personal Trainers NFPT; and Athletics and Fitness Association of America AFAA. We compared and considered the following for each certification:

  • Cost: How expensive is the personal trainer certification? Are there hidden fees or is the program all-inclusive?
  • Features: What education and training tools does the program offer? How does the platform prepare you for your exam and career?
  • Flexibility: How long do you have to study before your exam? Can you learn online and in person?
  • Networking opportunities: Does the certification company offer opportunities to connect with peers and potential clients?
  • Continuing Education: Does the company offer CE classes to maintain your certification?
  • User impressions: How do actual customers rate the personal training certification?

Things to consider before pursuing a personal trainer certification

With no shortage of personal trainer programs on the market, it’s important to find a personal training certification program that not only is reputable but that works with your goals and lifestyle. Not all personal training programs are the same so you’ll want to consider the following before you decide to enroll:

  • Accreditation: It’s important to choose a personal trainer certification program that is accredited. This means, the program has been reviewed by the NCCA, NBFE, or, if the program is remote, by DEAC. Knowing that your program’s curriculum is offering the most up-to-date instruction is also important if you will be working for gyms or health clubs, as most require certifications that are accredited.
  • Price: How expensive is the program? Larger remote-only programs might be very affordable as compared to programs offered on-site at private studios. What is included in the program fee?
  • Program reputation: How popular is the personal trainer certification program? Is the company well known and respected?
  • Testing: Certifications require passing their test. How many hours will you be required to study? How many questions are on their test? Is there a retake fee if you fail and need to take the exam again? Check out the passing rate for the program you are interested in.
  • CEU requirements: In order to maintain your certification, you’ll be required to take CEU classes, so how many Continuing Education Units must be taken each year?
  • Income and jobs: Does the program offer assistance in finding jobs or clients? How are the average incomes of certification holders in the program compared to other programs?
  • Focus: Does the personal trainer certification program focus more on one aspect of the education than another? Does that focus match your interests?

The best personal trainer certifications: Reviews & Recommendations

Best overall: National Academy of Sports Medicine

NASM

SEE IT

Why it made the cut: NASM is our choice for best overall personal trainer certification because of their well-respected, rigorous curriculum, accreditation, and internship program that gives trainers hands-on training, as well as job placement opportunities.

Specs

  • Accreditation: NCCA National Commission for Certifying Agencies
  • Course package options: Choose Basic Self-Study, Premium Self-Study, Guided Study, All-Inclusive or Combine with other Certifications (such as Nutrition Coach) in Bundle Packages 
  • Learning platform: Online Digital Learning

Pros 

  • Innovative Curriculum uses the latest scientific research
  • Higher-tier packages offer a money-back job guarantee
  • You’ve got 180 days to complete and pass exam
  • Exam offered online or in-person

Cons 

  • Certification course offered online only
  • Basic program has limited features
  • Expensive for top-tier access

The National Academy of Sports Medicine, or NASM, offers multiple options for online personal trainer certification, which are tiered according to price and features. The fees for certification can be paid in a lump sum or split up into an interest-free payment plan over 18 months, which makes this easier to afford. 

Depending on your needs, you can opt for a very affordable basic certification that gives you access to all learning, as well as one exam. If you are looking for added support and guarantees, you can opt for the all-inclusive package that includes retesting, job guarantee, CPR/AED Certification, a “Gymternship” program, as well as the ability to recertify for life. You’ll have to complete 2.0 CE credits—equivalent to 20 hours of training every 2 years—to keep an active certification, which ensures you will stay up to date on innovations in the field.

All tiers of this certification require online learning; there are no options to take a class in person with teachers. The exam, however, is flexible—you can opt to take it online or in person at one of their testing sites.

Best online: Fitness Mentors

Fitness Mentors

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Why it made the cut: Fitness Mentors is our top choice for online because this accredited, all-online certification program was designed specifically for trainers who want to learn and work online and includes useful online marketing training.

Specs 

  • Curriculum: Exercise science, business, marketing, and sales education
  • Remote learning: All courses and testing are online
  • High success rate: The exam passing rate is 85% for first-time takers, one of the highest pass rates in the industry

Pros 

  • Lower cost compared to other accredited certifications
  • Accredited by NCCA
  • Lower exam retake fee

Cons 

  • No in-person learning opportunities

Fitness Mentors, or FM, is an affordable online-only program for personal trainer certification. They also offer bundle packages if you want to add on other online certifications, such as virtual nutrition coach, virtual group fitness, or virtual health coach. Compared to other leaders in the field, FM has a shorter test and a higher rate of passing than other accredited certification programs. 

While it’s common to obtain certifications online, this program offers no options for in-person or internships. This makes a good choice for fitness trainers that want to work remotely or are comfortable without any in-person resources. Included in the training are online business training and marketing to help you get started obtaining clients virtually.

Best physical (in-person): National Federation of Professional Trainers

NFPT

SEE IT

Why it made the cut: NFPT is our top choice for a program with physical participation because you can opt to do your certification (or CE credits) by attending a two-day workshop in person.

Specs

  • Accreditation: NCCA
  • Continuing Education credits: CE credits required for maintenance of certification are free
  • Flexible: Get your certification online or by attending in-person workshops

Pros 

  • Inexpensive for online-only option
  • Live Remote Proctoring with virtual proctor from home for exam
  • Discount for Civil Servants and health club staff

Cons

  • In-person workshops are limited and not offered in every state 
  • Workshops with certifications will cost more 

National Federation of Professional Trainers offers students a comprehensive certification package that includes free continuing education credits, free exam testing, interest-free financing options, as well as the opportunity to learn in person by joining two-day workshops. 

This certification program is flexible and can be done online or in person. Some people learn best with hands-on training, so this is a nice option. Half of your in-person workshop will be in a classroom setting and the other half will be hands-on, which is critical for developing personal training skills. 

In terms of cost, this program is very reasonable compared to other leading certification programs. The basic online program is one of the least expensive we reviewed; however, the in-person training plus certification will cost you significantly more. The workshops are limited in location, so travel may be required, which would add to the overall cost.

Best athletic focus: National Strength and Conditioning Association

NSCA

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Why it made the cut: National Strength and Conditioning Association NSCA is our top choice for best personal training certification with an athletic focus because this organization offers comprehensive resources that focus on athletic development.

Specs

  • Certification options: Not only can you get your Personal Trainer Certification, they also offer many industry-specific certifications, several of which require a bachelor’s degree.
  • Professional development: Networking events, special interest groups, local events, volunteer opportunities
  • Membership perks: NSCA Journals, Member-only content, free access to NSCA TV

Pros 

  • In-person events and training
  • Access to job board
  • Robust professional network

Cons 

  • Expensive exam registration fee

National Strength and Conditioning Association, or NSCA, is a membership-based network of professionals that offer training and education content. While they don’t require an annual membership, if you are going to get a certification it makes sense to join as your rates will be lower, therefore paying back your membership fee. There are three levels of membership tiers offering various levels of access: Student, Professional, or CPI (which also includes liability insurance). Membership will give you access to professional development and education content, as well as NSCA TV where you can stream education videos, watch clinics, conferences, career videos, and member-generated content. 

NSCA offers a unique selection of certifications with a narrow focus on career-related jobs and knowledge. For example, if you want to work with the military or law enforcement, you can get a tactical strength and conditioning facilitator certification. 

Other certifications they offer require a bachelor’s degree in order to qualify. 

The NSCA content focus is primarily on training for athletes, as well as career coaches. Certification fees are broken up between exam registration and preparation materials, where you have different tiers of options for studying. They provide helpful tools to help decide which certification makes sense for you based on real-world career goals.

Best budget: Action Personal Trainer Certification

ACTION

SEE IT

Why it made the cut: Action Personal Trainer Certification made our top choice for budget because the program cost is the lowest that we reviewed. APTC allows you to register for a basic inexpensive course for $99 and/or register for the exam for a separate low $99 fee.

Specs

  • Prepare for two options: Prepare for NCCA accredited ACTION-PT certification or just earn an online Certificate in Personal Training
  • Tiered learning: Choose from basic training to a more comprehensive Platinum level which includes simulations and practical training courses
  • Free trial: Register to try Action Personal Training for free for 10 weeks

Pros 

  • Mobile app allows you to learn on the go
  • Basic plan doesn’t include a lot of training or test prep
  • No phone support offered

 Cons 

  • Separate registration is required for exam, with a $99 fee
  • No job placement

Action Personal Trainer Certification is a budget affordable option that is best for self-motivated students that don’t need any hands-on training. The company allows you to only register for the NCCA accredited Action Personal Trainer Certification Exam for $99 without purchasing any study guides. There is no guarantee, so this would only make sense for those who have obtained education and training for the exam in other methods. 

The tiered education courses are all self-directed with no in-person or phone support. They are very affordable, ranging from $99 to $250. The company also provides affordable insurance for personal trainers that will cover working with clients in multiple locations, including at home, gyms, online, or outdoors.

FAQs

Q: How much does personal training certification cost?

Personal training certification costs can vary widely between organizations, depending largely on the amount and type of exam preparation you need and the additional resources and guarantees they offer. The least expensive we reviewed was Action Personal Trainer Certification, where one exam with bare minimum preparation will cost you about $200 and there are no guarantees associated with this certification. Most other certifications will cost between $400 and upward of $1,000. Be sure to understand what is included; not every program includes the exam registration fee and some have additional retake fees if you fail the certification exam the first time. Many certifications offer tiers where you can decide which features and benefits are important to you, as well as take advantage of interest-free payment plans. Continuing education CE is required every two years to maintain active certification; some outlets offer tiers of membership where these additional classes are included in the overall fee structure.

Q: How much does NASM personal training certification cost?

NASM personal training certification will cost between $674 to $1,889, or $32 to $99 a month with their finance plan. They offer four options that vary in price and perks: Basic, Premium Self-Study, Guided Study, and All-Inclusive. At the time of publication, these were the current rates available on the nasm.org website. Keep an eye out for promotions and deals, as they will help lower overall costs. If you are interested in multiple certifications, NASM offers a lot of bundle deals that make these more affordable.

Q: What other certifications should a personal trainer have? 

Personal trainers should consider other certifications on top of their accredited personal trainer certification, depending on their career goals and interest. Having multiple certifications may make you more desirable, as it will give you more expertise to offer clients. For example, personal trainers can also become certified nutrition coaches, sports nutrition coaches, wellness coaches, group fitness instructors, stretching and flexibility coaches, or explore corrective exercise specialization, behavior change specialization, performance enhancement specialization, and weight loss specialization to name just a few.

Final thoughts on the best personal trainer certifications

The most important decision in becoming a personal trainer is finding a well-suited, accredited certification program that works with your individual career goals. NASM is our top pick for best personal trainer certification because of their reputation in the industry as well as their combination of remote and in-person opportunities. NASM not only prepares you for a personal trainer career but will guarantee job placement.

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You should take a 5-minute walk for every 30 minutes of sitting https://www.popsci.com/health/exercise-sitting-work/ Thu, 12 Jan 2023 19:00:00 +0000 https://www.popsci.com/?p=504882
A woman walking into the sunset
Walking can have major health benefits. Deposit Photos

Exercise 'snacks' can lower blood pressure and blood sugar.

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A woman walking into the sunset
Walking can have major health benefits. Deposit Photos

As more and more adults have jobs that require them to be sitting at a desk most of the day, the phrase “sitting is the new smoking,” can feel quite haunting. According to the Mayo Clinic, sitting for long periods of time can increase the risk of cardiovascular disease, increased blood pressure, cancer, and other health concerns.

However, a small study published January 12 in the Medicine & Science in Sports & Exercise, the journal of the American College of Sports Medicine, finds that taking a five minute walk for every 30 minutes of sitting can offset some of the worst effects of prolonged sitting. It builds on a growing body of research into the health benefits of shorter walks or bursts of activity throughout the day.

[Related: How to sit ergonomically without expensive equipment.]

The study tested five different exercise “snacks,” or short bursts of activity: one minute of walking after every 30 minutes of sitting, one minute after 60 minutes; five minutes every 30; five minutes every 60; and no walking. 

“If we hadn’t compared multiple options and varied the frequency and duration of the exercise, we would have only been able to provide people with our best guesses of the optimal routine,” said study co-author Keith Diaz, an associate professor of behavioral medicine at Columbia University Vagelos College of Physicians and Surgeons, in a statement.

Each of the 11 adults who participated in the study sat in an ergonomic chair for eight hours in Diaz’s lab. The participants (all in their 40s, 50s, and 60s and most didn’t have hypertension or diabetes) could read, work on a laptop, and use their phones and were provided standardized meals.

They stood up only for their prescribed exercise snack of walking on the treadmill or for restroom breaks. The research team monitored that each participant din’t over or under exercise and measured blood pressure and blood sugar-two key indicators of cardiovascular health.

Five minutes of walking every 30 minutes was the only amount that significantly lowered both blood pressure and blood sugar levels in the participants. This regimen also affected how the participants’ bodies responded to large meals and reduced blood sugar spikes by 58 percent compared with sitting for eight hours. 

[Related: Walking correctly takes work—here’s how to improve every step.]

One minute walking breaks every 30 minutes also provided some modest benefits to blood sugar levels throughout the day, but walking for either one minute or five minutes after 60 minutes of sitting didn’t appear to provide any benefits to blood sugar.

As far as blood pressure levels, all amounts of walking reduced blood pressure by 4 to 5 millimeters of mercury (mmHg) compared with sitting all day. “This is a sizeable decrease, comparable to the reduction you would expect from exercising daily for six months,” said Diaz

Levels of mood, fatigue, and cognitive performance was also measured during the testing. Every regimen except for walking one minute every hour led to decreases in fatigue and boots in moods. Cognition wasn’t influenced by any of the walking regimens.

“The effects on mood and fatigue are important,” said Diaz. “People tend to repeat behaviors that make them feel good and that are enjoyable.” 

The team is now testing 25 different doses of walking and exercise “snacks” and testing a wider variety of people.

“What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine,” said Diaz. “While that may sound impractical, our findings show that even small amounts of walking spread through the work day can significantly lower your risk of heart disease and other chronic illnesses.”

You don’t even need to get a standing desk (which aren’t necessarily better) to help prevent some of the negative effects of sitting all day. Some tips on how to increase your movement during the work day include holding walking meetings with co-workers, taking the stairs instead of the elevator, setting reminders in your phone or watch to get up and move, and listening to music while walking to stay motivated and entertained. You can also try box squats, where you get up and down in your chair gently, or do some push ups and planks.

The post You should take a 5-minute walk for every 30 minutes of sitting appeared first on Popular Science.

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Garmin Forerunner 955 Solar running watch review: The power to persevere https://www.popsci.com/gear/garmin-forerunner-955-solar-running-watch-review/ Thu, 12 Jan 2023 18:00:00 +0000 https://www.popsci.com/?p=504951
Garmin Forerunner 955 running watch morning message on a dog walk
The Forerunner 955 Solar is a motivating accountability partner when used to its full potential. Abby Ferguson

With loads of activity-specific features, Garmin’s flagship running watch can aid performance and productivity with deeper data, tailored training, and bigger battery life.

The post Garmin Forerunner 955 Solar running watch review: The power to persevere appeared first on Popular Science.

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Garmin Forerunner 955 running watch morning message on a dog walk
The Forerunner 955 Solar is a motivating accountability partner when used to its full potential. Abby Ferguson

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There is no shortage of general fitness and multisport smartwatches these days, but fewer catering hyper-specifically to runners, particularly the way the Garmin Forerunner 955 Solar does. This wearable sits at the top of Garmin’s Forerunner line and is jam-packed with helpful training tools, no shortage of smartwatch features, and impressive battery life. Garmin, a multinational specializing in GPS-enabled technology, designed it with endurance athletes in mind, though it still provides many benefits for casual enthusiasts. Following in the footsteps—or is that stride—of the Forerunner 945 (released in 2019), the Forerunner 955 offers several incremental, not necessarily essential updates, as well as a couple of marquee additions. I’ve tested the Garmin Forerunner 955 Solar for six months, giving me plenty of time to learn about the watch and whether it’s a worthy upgrade for most people.

Abby Ferguson

SEE IT

The Garmin Forerunner 955 Solar’s design

The changes between the Forerunner 945 and Forerunner 955 are subtle, carrying over most of the design language from the previous iteration. This may explain why the launch price of $599.99 is the same between both models. But there are a few things that stand out on the newer iteration. For starters, the transflective memory-in-pixel (MIP) display has been upgraded. The 955 uses a 1.3-inch display with a resolution of 260 x 260 pixels, while the older 945 is 1.2 inches with a resolution of 240 x 240 pixels. It’s not a huge difference, but you will get a slightly larger display with the 955, which is nice for quick glances at your numbers while working out. 

The most notable change is that the 955 now features touchscreen capabilities, which the 945 did not. I appreciated the touchscreen functionality, which is one of the main reasons I have stuck with the 955 over my Forerunner 745 or the Instinct 2S Solar. I’ve found that it makes scrolling through widgets and (sub-sub-sub)menu items much easier than repeatedly pushing buttons. And I enjoy tapping the screen to enter a menu or view a notification more. If you are prone to accidentally swiping, you can turn touch off completely or choose which specific activities have touch functionality turned on (it defaults to off for all activities).

Garmin Forerunner 955 running watch widgets on screen
Nearly everything on the watch is customizable, but I like a widget with a summary of my notifications near the top of the widget list. Abby Ferguson

As with the 945, the newest Forerunner features a full-color display. You may expect that it would be more difficult to read in sunny conditions compared to traditional exercise watches’ high-contrast, monochrome display. But that is not the case. I found it as easy to see and read, even at a glance when in direct sun, as my Instinct 2S Solar. And, with the customization options, you can even choose color schemes that are easier to read for you.

Unfortunately, the case and included band are only available in white (technically named “Whitestone,” the version I’ve used) and black instead of a range of colors like other Garmin watches. I was a bit worried about the white staying white. I have been pleasantly surprised by its resilience, however, even while working on a car engine and getting quite greasy. 

The band and large watch case tend to trap water, though, so if you shower or swim in the watch, you will want to take it off to dry things off more thoroughly. I wore my Forerunner 955 for a handful of weeks nonstop and ended up with a bit of a reaction where the sensors are. It was minor and cleared up with some time sans watch, but it’s something to be aware of. 

While the Forerunner is still decidedly a fitness watch in design, it still has rather sleek looks. And considering all the tech that is packed inside, it’s impressively thin (14.4mm). The 46.5 x 46.5mm watch face still looks giant on my wrist, but that’s the trade-off when you want to take advantage of a large screen size on child-sized wrists. 

Materials

The bezel of the watch is made of fiber-reinforced polymer, which seems to be incredibly durable. I have hit this thing on hard surfaces far too many times, and the perimeter doesn’t have a scratch. One of the benefits of the all-plastic design is that it helps cut down on weight. The all-polymer, 46.5mm Forerunner 955 only weighs 1.86 ounces. For comparison, the 47mm fēnix 7 Sapphire Solar features a titanium bezel and fiber-reinforced polymer with a titanium rear cover, weighing 2.57 ounces. That may seem like a tiny amount, but for serious endurance athletes, every fraction of an ounce adds up, making the Forerunner the better choice for those individuals.

Topping the display is rugged Corning Gorilla Glass DX. I managed to scratch mine somehow, so it isn’t impenetrable, but I haven’t exactly babied it either. It would have been nice to get the more durable Power Sapphire glass that tops the fēnix 7 Sapphire Solar or the Sapphire edition of the Garmin epix (Gen 2).

Garmin Forerunner 955 running watch catching the light on its crystal
You can see two scratches on the left side of the watch face, despite the scratch-resistant Corning Gorilla Glass DX. Abby Ferguson

Lastly, the band of the watch is made of silicone. The silicone is a bit thick and, as mentioned, tends to trap moisture, so may not be for everyone. Luckily, it is Garmin QuickFit compatible in the 22mm size so you can purchase bands made of nylon, leather, metal, or titanium instead, should you wish. 

Setting up the Garmin Forerunner 955 Solar

Garmin consistently does a fantastic job of making its products easy to set up and use and remains consistent with the Forerunner 955. This is especially true if you are already a Garmin user. The watch comes with a partial charge so that you can get started right away. You’ll need to download the Garmin Connect app, but the watch walks you through all the necessary steps, making setup clear and confusion-free. It’s a fast process if you do the bare minimum for setup.

Where things get a bit more complicated is all of the personalization available on the watch. While you certainly don’t need to mess with most settings just to get started, there are seemingly endless options—with more added semi-regularly. I appreciate Garmin’s Auto Update—it saves me from having to remember to check for OS updates, which I usually forget—and I feel like I am regularly discovering new things in menus or in the post-workout display, which is always fun. 

The watch face can be fully adjusted, as can any of the visible widgets when you scroll down and the layout of each workout screen. You can even adjust things as nitty-gritty as accent and background colors. If you want to really fine-tune your watch, it could take a while. In fact, I’ve had this watch for around six months and I’m still tweaking things.

The Garmin Forerunner 955 Solar’s features

The Forerunner 955 Solar is so packed with features that I could easily write an entire book describing everything. It seems that the capabilities of this watch are nearly endless. As such, I’ll be focusing on the items that I used most frequently and those that are the most widely helpful. 

Garmin Forerunner 955 side view on wrist
Though they are tiny and a little hard to see, the icons on the Garmin Forerunner 955 buttons can help with navigation. Abby Ferguson

Usability 

Navigating the watch is pretty straightforward, especially if you’ve used a Garmin watch. There are tiny (and hard to see) labels on the bezel and the buttons themselves to point you in the right direction for the most common things you’ll need to access. But, for specific menu items, you’ll likely need to spend some time digging around or reading the manual.

My biggest complaint about the Forerunner 955 is how you turn it off and on. My other Garmin watches have simply involved going to the Power Off menu item, and that was that. But the Forerunner 955 asks you to take the extra step of confirming that you want to turn it off. Given that you have to go into a menu within a menu to get to this, it seems unlikely that you would accidentally turn it off. The extra step is subtle but annoying. 

Additionally, startup time is much slower. Sure, more tech is involved in the Forerunner 955, but it takes just over 20 seconds to turn on fully. It’s nit-picky, sure, but if I’m powering up to get going on a run, it’s a bit annoying to wait for that, especially when that hasn’t been the case on other watches I’ve used.

Data collection and insights

Being at the top of Garmin’s running watch line, the Forerunner 955 comes with just about every possible sensor packed inside. It features the Garmin Elevate Gen4 optical heart rate sensor, barometric altimeter, compass, gyroscope, accelerometer, thermometer, and pulse ox blood oxygen saturation monitor. Those sensors are, of course, used when recording an activity, but many are constantly recording data. For example, you can always check your heart rate and steps. And you can take a pulse ox reading on-demand or while sleeping.

All of those sensor readings are used to provide insights such as Training Status, Training Readiness, stress level, sleep data, and Body Battery. It also provides hyper-specific stats such as run cadence, stride length, vertical ratio, ground contact time, and more. The information is there to help guide your training to maximize your fitness and potentially even assess form issues.

Garmin Forerunner 955 suggesting you take a breath
When the watch detects abnormally high stress levels, it suggests a guided breathing exercise to calm down.  Abby Ferguson

The data collected also helps manage general health with features such as Abnormal Heart Rate alerts. For example, if your heart rate is abnormally high, the watch will suggest breathing exercises to reduce stress and help you calm down. I’ve found this to be a helpful tool in high-stress situations, as it reminds me to reset and mentally take a step back from the thing causing the stress.

GPS

For location tracking and mapping, the Forerunner 955 provides access to three Global Navigation Satellite Systems (GNSS)—GPS, GLONASS, and Galileo. There are four settings to choose from—GPS only, All Systems, All Systems + Multi-Band, and Ultratrac—which differ in accuracy and impact on battery life. Ultratrac is the mode for multiday excursions as it provides the best battery life but the worst accuracy. The watch defaults to All + Multi-Band GPS for the most accurate results.

The watch also comes equipped with Garmin’s SatIQ, which determines the optimal GPS mode based on your environment. And new to the 955 is the dual-frequency GPS. This combines the All Systems option but then also connects to two satellites at once for exceptional accuracy, even when in canyons or a city. It does use much more battery, however. 

I only used the watch in pretty wide open spaces but found it to be very accurate with no issues. I compared it to data from a simultaneously worn Instinct 2S Solar (a watch I’ve written extensively about), and they were the same as far as my naked eye could tell. 

Garmin Forerunner 955 Solar and Instinct 2S Solar side by side on a wrist
The Forerunner 955 Solar (left) provides a much more vibrant, easier-to-see-at-a-glance display compared to the Instinct 2S Solar. And it can pack more metrics in one place thanks to the larger screen size. Abby Ferguson

Smartwatch features

Beyond that obvious fitness tracking, the Forerunner 955 is also a robust productivity partner. It can connect to your phone, allowing you to receive messages and notifications. You can even select pre-formatted quick replies to text messages to respond right from your watch. 

The watch lacks a cellular connection and a microphone, however, so you cannot take calls like on an Apple Watch 8, etc. But you can at least see who is calling to determine if you want to bother getting your phone out. And you can reject and respond to calls with pre-formatted messages as well. 

Beyond the basics, you’ll also get access to Garmin Pay, which allows you to save cards to your account and pay with your watch. This is great, in theory, but my bank (USAA) isn’t participating in Garmin Pay, so I have been unable to use the watch for payment. Additionally, you can connect music providers, such as Spotify, to save music or podcasts directly to your device when you don’t want to have your phone on you. Again, this is great in theory, but I ran into nothing but issues when trying to set up music and never was able to get more than a handful of songs to sync. So I haven’t really been able to test that feature successfully.

Safety features

As someone who mostly runs alone, the safety features of the Forerunner 955 are extremely appreciated. And, in line with the rest of the watch, there’s no shortage of them, either. It’s important to note right off the bat that you will need to have your connected phone with service on you to take advantage of these features. And all of these features need to be set up within the app in order to be used. 

The most basic feature enables the basic safety tenet of outdoor recreation: Make sure people know where you are and when you expect to be done. When you begin an activity with GPS (weightlifting, for example, is not included), the watch connects to LiveTrack. This emails a real-time view of your location to your preselected contacts. Or you can share a link (accessed via the app on your phone) with anyone you’d like so they can follow along and ensure you are progressing as anticipated.

Additionally, there are some bigger safety features for even more peace of mind. One enables you to quickly call for assistance directly from the watch with the press of a few buttons. By entering the menu accessed with the top left button, you can navigate to “Assistance.” Once there, there are three options: “It’s an emergency. Please get help,” “Not an emergency, but please pick me up,” and “I need help. Follow my location to find me.” 

Garmin Forerunner 955 running watch safety alerts screenshot
These messages were sent to my husband when I tested the Assistance feature. [The blurred-out sections are my GPS coordinates.] Abby Ferguson

I tested the “Not an emergency” option with my husband to see what would happen, and Garmin sent him a message with the pre-formatted text along with my coordinates. It sent him multiple messages until I selected that I no longer needed assistance, which triggered a follow-up message to him to let him know I was okay. While you do need your phone to take advantage of this feature, it makes it much faster and easier to get help than getting out your phone and texting or calling someone. 

The last safety feature you’ll have access to is incident detection. If your Forerunner 955 detects an incident, it will display a notification on the watch. If that isn’t dismissed promptly, it automatically sends a message with your name and location to your emergency contacts. Unfortunately, Garmin doesn’t provide any information on what this exactly means or how it detects an incident, but in theory, this is an excellent feature to have. It’s worth noting that, unlike the Apple Watch Ultra, the Forerunner 955 cannot notify emergency services for you since it doesn’t include a cellular connection like the Apple Watch. 

Garmin app

When you set up the watch, you must pair it to the Garmin Connect app. The app allows you to see your data in more detail. Of course, you can access most of your insights on the watch itself, but it is a bit easier to digest and sift through via the app, especially if you really want to dive into the data.

Where the app really comes in especially handy is with customization. Just about every setting can also be changed within the app once you select “Forerunner 955” from the Connected Devices list. Changing settings and customizing things via the app is a bit easier to do than on the watch. That’s especially true of the message and workout data screen settings. And some things, such as Garmin Pay, can only be set up in the app.

Battery life

The battery life of this watch is certainly one area where the Forerunner 955 shines. As with anything, the extent of the battery life depends on how you are using the watch but, no matter what, it is impressive. Of course, it’s worth pointing out that any solar battery life estimates mentioned by Garmin are based on “all-day wear with 3 hours per day outside in 50,000 lux conditions.” For someone like me, who works inside and is lucky to get outside for an hour or two, that means I’m not really getting any advantage from solar charging on an average day.

Garmin Forerunner 955 solar intensity screen
You can easily see how much solar intensity your watch is getting. Most of my day was spent inside and, thus, not getting the sun required for solar battery charging.  Abby Ferguson

Garmin promises 15 days of battery life in smartwatch mode or 20 days with solar. During those times that I wasn’t able to exercise much and was using the watch as, well, a watch, I was absolutely getting the promised battery life. As mentioned, I’m not meeting the full required conditions for solar charging, but I did get some boosts that resulted in a few extra days. 

With the watch set to All Systems GNSS mode plus Multi-Band and without music, Garmin says you’ll get up to 20 hours, or 22 hours with solar. Since I didn’t complete any lengthy (more than a few hours) events while testing this watch, I didn’t fully push this to the limits. But, even with using the most accurate GPS setting, I was able to get a 30-minute to an hour-or-so-long workout in daily and still have my watch battery last a full week.

The thing that drained the battery most was fiddling with the settings and downloading music to the watch. I went from 80% battery to just 1% while trying to get a single small playlist to sync fully over the course of a few hours. So, if you aren’t in a situation where you can charge your watch, it’s best to save the settings adjustments and music syncing for another time. 

While the long battery life is certainly appreciated, the thing I most love about my Forerunner 955 is how quickly it charges. I’m guilty of forgetting to charge it up when needed on a far too regular basis. But I can plug it in as I get ready for a run and have it at 50% battery (depending on how low it was to begin with) in just 10 minutes or so. It’s crazy speedy.

The Garmin Forerunner 955 Solar’s activity & fitness tracking experience

As expected, since this is a running watch, the activity tracking options are robust. The 955 comes preloaded with the basic types of workouts—such as running, swimming, and cycling—but you can quickly add just about anything you can think of, including Ultra Run, eMTB, Backcountry Ski, and more. You can even create custom workouts or import workouts from third parties like TrainingPeaks.

Garmin Forerunner 955 running watch recording strength training
Though it’s a running watch, the Forerunner 955 can track just about any type of activity. It even automatically detects sets and reps during strength training workouts. Abby Ferguson

Recording workouts is incredibly easy. It’s done by simply pressing the top right button, selecting the type of workout, and then pushing start. Where things can get complicated, as mentioned, is all the customization you can do. You can choose to adjust what fields are displayed on the watch during your workout, customize notifications and audio cues, along with many different options specific to different types of workouts.

Training status and readiness

As you complete activities and wear your watch throughout the day (and night), Garmin collects data to offer insights into your training. The Training Status feature shows whether you are actively getting fitter (productive), holding steady, or even detraining (the worst). It can even tell you what types of activities you should add more of to maximize your training. For example, mine frequently tells me that I have a low aerobic shortage and need to work in easier runs.

Training Readiness is another helpful tool. As the name implies, it helps you assess how ready you are for your training. It may suggest that you back off and give yourself more time to recover or that you are prepared to dive right into a serious workout. It simply helps to keep you from overtraining and gives you a more clear picture of your training load. 

Both are very nice, but you can’t take full advantage of them if you aren’t wearing your watch 24/7. For example, to collect heart rate variability (HRV) data, you’ll need to wear the watch while you sleep. I’m not a fan of sleeping in a watch, so I don’t get highly accurate data for some of these fields as a result.

Garmin Forerunner 955 suggested workout screen
Your first activity of the day will show a suggested workout based on data the watch has collected recently. Abby Ferguson

Suggested workouts

One feature I love about Garmin watches is the “Suggested Workouts” for running or cycling. These can be accessed in the Morning Report or when you start a workout. When providing these suggestions, Garmin factors in the above items, plus your Training Load & Load Focus, VO2 Max, and more. The result is that they are customized to you. It then suggests a workout to improve your fitness based on all that data. It’s great for days when you don’t want to think about what you should do or if you want something different but don’t want to pay for a coach.

Of course, these features should be taken with a grain of salt. Garmin doesn’t know if you are getting over an illness, dealing with stress at work, or managing an injury. It can infer some things based on the data it collects, but it won’t be perfect. There have been many times that my watch suggested a sprint, VO2 Max, or long run when my body could not handle that at the time. Your best bet is to use it all as a guide, listen to your body, and, if you really want results, hire a coach.

So, who should buy the Garmin Forerunner 955 Solar?

As the watch’s name suggests, the Forerunner is truly a running watch. Sure, it offers all the basic—and not-so-basic—watch functions to make it suitable for anyone wanting a smartwatch. But if you aren’t an exercise enthusiast, you’ll be paying for many features and tech that you won’t actually be using.

And the extensive list of training features makes the watch more suitable for avid, focused runners looking to improve performance. It’s especially useful for runners competing in races. That said, as someone who is currently more of a casual runner than anything else, I found it rather motivational and aspirational. I’m not currently training for any races or even pushing the limits hard (thanks to some nagging injuries), so while I don’t necessarily care about things like the Race Prediction widget, it is fun to see those numbers changing when I’m consistent with my working out. At the same time, the Forerunner 255 can provide many of the same training and health features for an average of $258 less.

And, in terms of the Solar capabilities, which come at a $100 surcharge, they don’t seem to provide a substantial enough boost over the basic battery version for most. But if you’re one of the runners who can benefit from the lengthy list of features packed into this watch, particularly the touchscreen, the Garmin Forerunner 955 Solar will be a fantastic training partner.

The post Garmin Forerunner 955 Solar running watch review: The power to persevere appeared first on Popular Science.

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Nutrition tracking can put you on the path to meet your fitness goals https://www.popsci.com/diy/food-tracking-fitness/ Tue, 10 Jan 2023 13:00:00 +0000 https://www.popsci.com/?p=504241
person-in-work-out-gear-standing-in-kitchen-chopping-fruit-
Your body cannot build muscle if you don't give your body the nutrients it needs to do so. Nathan Cowley / Pexels

Whether it's muscle building or fat burning, eating well is essential to your fitness journey.

The post Nutrition tracking can put you on the path to meet your fitness goals appeared first on Popular Science.

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person-in-work-out-gear-standing-in-kitchen-chopping-fruit-
Your body cannot build muscle if you don't give your body the nutrients it needs to do so. Nathan Cowley / Pexels

When you first start working out consistently, it’s not unusual to go through a period of noticeable changes followed by a sudden plateau where progress seems to slam to a halt. It’s very common, but if you want to get over that frustrating phase, taking note of your calorie and nutritional intake can help.

When I hit my plateau, I spent a week monitoring what I ate and discovered that, regardless of how healthy my diet was, I was eating enough to sustain two men. Tracking provided the data I needed to make better decisions, which allowed me to enjoy steady progress.

Whether your fitness goal is fat loss or muscle gain, nutrition tracking is easy, and you can count on several tools to make the best of your journey. 

How the body burns fat and gains muscle

You require a specific number of calories to function and if you hit it every day, your body will remain exactly the same in terms of muscle and fat. This number is known as your maintenance caloric intake, and it depends on parameters like your height, weight, genetics, and daily activity levels. Adult men will typically fall somewhere between 2,000 and 3,000 calories, says the US Department of Agriculture, while women commonly require between 1,600 and 2,400.

[Related: There are only two supplements proven to help you build muscle]

If you’re exercising consistently and vigorously, your body will only be able to build muscle if you give it enough extra energy to do so. This means eating more calories than your maintenance level, which will result in a caloric surplus. (If you want to dig deeper into how to get buff, we have a complete beginner’s guide on how to get those muscle gains.) To reduce fat, you need to go in the opposite direction and aim for a caloric deficit, which entails eating fewer calories than your maintenance rate. To enjoy steady and safe progress, experts recommend that your surplus or deficit be around 500 calories.

Knowing your goals and understanding how to get there will make it easier to use nutritional tracking to your advantage. 

How to track calories (more or less) accurately

People used to count calories with pen and paper, but luckily these days we have nifty apps that make the process considerably more convenient. Online platforms like Calculator.net’s Calorie calculator use factors like your age, height, weight, and daily activity levels to provide your maintenance rate as well as some general parameters for muscle gain and weight loss. Once you have those numbers, you simply tally up the caloric content of the food you eat on a daily basis and adjust your diet according to your fitness goals. If you want to have something on your phone, apps like MyPlate (available for Android and iOS) and MyFitnessPal (available for Android and iOS) can be helpful. These tools will determine your approximate maintenance rate and set a caloric budget for you. 

Keep in mind that no matter the app or method you use, the numbers you see in these tools are only approximations. The formulas these platforms use to calculate numbers like your maintenance rate, for example, are based on general statistics that leave little room for individuality, and may not consider factors that make your body different from the norm. This also applies to the apps’ massive database of food data, as the caloric value you see on labels and packaging can be up to 20 percent inaccurate, says the US Food and Drug Administration, so be careful not to get too attached to the exact number. 

And then there’s the body’s ability to absorb only a fraction of the available calories, which may be anything between 20 and 90 percent, says Michael S. Parker, a certified fitness nutrition specialist and founder of Forge Fitness. This is because our bodies just don’t digest the calories of some foods as well as others.

Instead of trying to make these numbers fit perfectly, Parker recommends using calorie tracking as a rough set of guidelines to help you learn about the energy value in various foods and how much you’re actually eating. From there you can stop tracking and make wise eating decisions when you’re hungry. 

Going beyond calories

The average fitness noob doesn’t need to know much beyond the concepts of surplus, maintenance, and deficit. But as you get more serious about exercising, you might benefit from tracking macronutrients, also known simply as macros. These account for the three largest nutrient categories and Parker explains that each of them has a role: Protein is essential for building muscle, while carbohydrates aid in performance, and dietary fat helps with hormone regulation and other essential bodily functions. 

How much of each macro you should eat depends on factors like your basal metabolic rate, sex, age, and weight. But for muscle building, the International Society of Sports Nutrition recommends consuming 1.4 to 2 grams of protein per kilogram of body weight per day. They also recommend 4 to 7 grams per kilo per day of carbs for weight training athletes to optimize strength performance and muscle building. You should devote the rest of your daily calorie budget to dietary fat. Nutrition tracking apps can monitor your macros and do all the math for you, so you can tackle multiple goals at the same time. For example, you’ll be able to prioritize protein to maintain muscle mass while leaving enough of a deficit in your calorie budget to enable fat burning. 

Health and safety are more important than any fitness goal

You should never use overuse caloric deficit in an attempt to lose weight faster. Losing fat—and keeping it off—is safest and most effective when you do it gradually. A deficit of around 500 calories a day will burn fat at a rate of up to one pound per week, which research shows is a safe and sustainable pace.

But counting calories is a slippery slope and people who hyper-fixate on recording everything they eat run the risk of developing eating disorders.

“Tracking nutrition can easily turn into something that is unhealthy,” says Katherine Metzelaar, a registered dietitian and founder of Bravespace Nutrition, an organization that helps patients recover from eating disorders and challenges relating to body image. “I would not recommend someone track [their food] if they have a history of dieting, disordered eating, or an eating disorder.” 

She explains that having food tracking take up a lot of headspace is a clear warning sign, especially if that prevents you from going to restaurants or eating at your friends or family’s house. Other red flags include feelings of anxiety when you can’t track your food, guilt around what you’ve eaten, restricting food because you’ve met your calorie budget, and not being able to be spontaneous with meals.

[Related: Anorexia may be more complicated than we thought]

But when done safely, food tracking can provide valuable insight into your body’s nutrition which will be helpful to continue making fitness progress. So Metzelaar is adamant about recommending approaching this method cautiously and tracking your food for no more than three days at a time. 

“That is plenty of information to use in order to see what foods might be missing and where there are areas to improve upon,” she says.

Once you’ve got the information you need, reflect on how your eating habits mesh with your fitness goals. If you’re experiencing unhealthy behaviors, prioritize taking care of yourself and seek help if you need it.

Keep in mind that in your fitness journey, you’re not going to see changes overnight. Building muscle and losing fat is the result of introducing healthy eating and exercise habits into your lifestyle on a sustainable basis. Tracking your nutrition is definitely not a silver bullet solution, but it can help set you on the path to that sustainability.

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TikTokers are taking a diabetes drug to lose weight. Now it’s in short supply. https://www.popsci.com/health/tiktok-weight-loss-trend-ozempic-shortage/ Sun, 08 Jan 2023 19:00:00 +0000 https://www.popsci.com/?p=503895
Ozempic diabetes drug pen being taken out of package following TikTok weight loss trend
Ozempic received FDA approval for diabetes treatment in 2017, and weigh loss management use in 2021. myskin – stock.adobe.com

Injecting Ozempic can cause you to shed the pounds, but you won’t be able to ‘hack’ your way into a healthy body.

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Ozempic diabetes drug pen being taken out of package following TikTok weight loss trend
Ozempic received FDA approval for diabetes treatment in 2017, and weigh loss management use in 2021. myskin – stock.adobe.com

Every new year, many people vow to lose weight—and 2023 is no different.  Pledging to eat healthy or hit up the gym are two of the top resolutions among Americans this year. If you’ve been scrolling through TikTok, however, you might have seen a third option for your weight loss goals: several TikTokers are injecting themselves weekly with a Type 2 diabetes drug called Ozempic, claiming it can help quickly trim your tummy. Kim Kardashian is rumored to have used the drug to fit into Marilyn Monroe’s dress for the Met Gala (though she has denied this) and Elon Musk has tweeted that he’s a fan.

Now, Ozempic’s newfound status as a weight loss hack has infiltrated TikTok, which is causing the drug to fly off the shelves. But the increased demand for the injection has also sparked a drug shortage worldwide, leaving people with diabetes without a means to get their prescribed medication. As the trend takes off, multiple health professionals are questioning the safety of using an off-label drug and its long-term effectiveness for keeping the weight off.  

For people just looking to get skinny, quick, “it’s not meant to be a short-term solution to weight loss, and it’s very expensive with people paying close to $1,000 [if not covered by insurance],” explains Rose Lin, an endocrinologist at Providence Saint John’s Health Center in Santa Monica. Lin advises the drug is not medically necessary for people without diabetes or obesity when diet and exercise can give better results for your overall health. 

[Related: ‘Hormone diets’ might work—but not for the reason you think]

Ozempic is the brand name for a drug called semaglutide. It’s approved by the Food and Drug Administration (FDA) as a once-weekly injection to control blood sugar levels in people with Type 2 diabetes. It is also approved as a treatment to reduce the risk of heart problems for people with Type 2 diabetes and known heart disease.

Semaglutide mimics a hormone called glucagon-like peptide-1 (GLP-1) that binds to GLP-1 receptors. The activated receptors stimulate the pancreas to release insulin when blood sugar levels rise. GLP-1 also has a secondary role in appetite control. Like GLP-1 hormone, semaglutide slows down the digestive process so food sits in the stomach for longer periods of time, giving you the sensation of feeling full. This feeling of satiety sends a message to the brain which blocks the release of hunger hormones that cause food cravings. 

Weight loss is a known side effect of diabetic patients who are on semaglutide drugs. However, Ozempic, in particular, is not prescribed for weight loss purposes. There is another version of semaglutide called Wegovy that was FDA approved in 2021 as a weight management injection for adults with obesity. “Generally this would be for people carrying excessive weight,” explains Lin. People who are prescribed Wegovy are considered obese (a BMI of 30 or higher) or overweight (BMI of 27 or higher) with a secondary condition or disease that may cause obesity. A 68-week clinical trial found that middle-aged adults with obesity who took weekly injections of Wegovy lost an average of 35 pounds, while participants in the control group only lost an average of 6 pounds.

Semaglutide is an effective weight loss mitigation strategy for people with obesity, but experts warn that being skinny does not equate to being healthy. “There are no easy fixes for weight loss,” says Silvana Obici, chief of endocrinology and metabolism at Stony Brook Medicine. 

[Related: Why most diets don’t work—and what to try instead]

If you don’t need to be on the medication to manage diabetes, you probably shouldn’t be using it as semaglutide does pose some safety risks. One common side effect of semaglutide is nausea from having food stay in your stomach for long periods of time. “I’ve had patients have nausea to the point of vomiting or dry heaving,” describes Lin. Other common side effects of semaglutide drugs include stomach pain, diarrhea, and constipation. While rare, there is a possibility of developing thyroid tumors, as a past study in rodents found them after semaglutide injections. Carcinogenic effects in humans remain under dispute. There have also been reports of gallbladder problems in people taking semaglutide with symptoms ranging from yellowing of the skin or eyes, upper stomach pain, and fever.

Obici also warns that Ozempic is not very effective for sustaining long-term weight loss. People using the drug will not be able to maintain the weight loss without a healthy diet and regular exercise. “An unhealthy lifestyle when taking Ozempic might obliterate the beneficial [weight loss] effects of the drug,” she says. A 2021 clinical trial found people regained most of the weight they lost after discontinuing semaglutide injections. 

Due to this temporary weight loss, it may cause people to continue to use semaglutide drugs like Ozempic for extended periods of time. Obici and Lin are concerned that long-term reliance on Ozempic for weight loss will exacerbate the global drug shortage. It’s a serious problem for diabetic patients who are struggling to access the drug. “We’ve had people over the past month or two calling in and telling us they cannot get the drug for their diabetes,” says Lin. “We’re giving them samples when we can, but a lot of times there’s just no supply.”

There are alternative drugs that people with diabetes can take instead, but the shortage of Ozempic is causing a ripple effect with other injectable GLP-1 agonist drugs. The FDA has reported a shortage of other diabetic drugs such as Tirzepatide and several doses of Trulicity. Novo Nordisk, the pharmaceutical company that manufactures both Ozempic and Wegovy, announced they have Wegovy back in stock and are working to resolve the Ozempic shortage by early 2023.

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Pilates can improve your posture and balance. The killer body is just a bonus. https://www.popsci.com/health/benefits-of-pilates-better-posture-balance/ Tue, 03 Jan 2023 11:00:00 +0000 https://www.popsci.com/?p=501824
Person in blue shirt doing crunches on an exercise ball during a Pilates workout
Pilates focuses on steady conditioning of specific muscles, which ultimately benefits strength, stamina, flexibility, balance, and posture. Deposit Photos

These slow-burning exercises will help you build a stronger core.

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Person in blue shirt doing crunches on an exercise ball during a Pilates workout
Pilates focuses on steady conditioning of specific muscles, which ultimately benefits strength, stamina, flexibility, balance, and posture. Deposit Photos

Now that the new year is upon us, it’s a good time to do a self-audit of the things that went wrong, right, or what you want to change in life. One common New Year’s resolution is to get healthier. For some that might mean showing up to the gym or cutting back on the carbs. But if you’re constantly looking down at your phone or slouching, a healthy goal could be to improve your posture and balance. 

Enter Pilates, a low-intensity and beginner-friendly workout intended to build strength and flexibility to support every body muscle. You can go to a class, take one-on-one lessons with a certified instructor, or follow instructional videos at home. Lauren Vestal, a certified Pilates, yoga, and breathwork instructor based in Tennessee, says that if you’re hunched over a computer all day, Pilates can help spread the collarbones wider, pull the shoulder down and back, and focus on smaller movements to keep you stable. “You’ll see yourself standing up taller and straighter over time,” she notes. With enough repitition and effort, Pilates can have a lasting impact on your health, while improving your relationship to your body.

How does Pilates help with posture and balance?

While Pilates is a full-body workout, there are targeted exercises for improving balance and posture. Much of the practice focuses on strengthening your core—the pelvis, lower back, hips, and abs—and teaching it how to work in harmony as one unit. “If your hips are uneven, you may feel a bit wobbly in the knees or ankles,” explains Vestal. “Pilates is awesome because you can target specific muscles, small or big, which will allow for greater stability throughout the body.” A stabilized trunk gives your body better support to maintain an upright and erect position, whether you’re playing sports or lugging groceries around.

Building a strong core improves balance as well. Think of standing on one leg, which most humans aren’t accustomed to doing. Chances are you might feel wobbly and possibly tumble after a few seconds in that stance. But, Vestal says that the more consistent you are, the more you’ll build up the smaller stabilizing muscles and joints to keep the core tight and engaged. “That will keep you centered and balanced.”

[Related: Working from home can ravage your spine, but good posture can help fix it]

Pilates benefits all ages. A 2018 study in 17- to 22-year-old dancers showed improved body posture after taking classes twice a week for 14 weeks. This included fixing forward head postures, hyper-extended knees, and foot movements that can cause injury. Another study in older adults who do Pilates regularly showed a significant improvement in their balance and decreased risk of falling.

One of the best starting points for posture and balance is an exercise called bird dog, says Vanessa Johnson, the director of instructor training for Club Pilates in Hawaii. Other good moves to start with are planks and swans

Person in blue sports bra and leggings on stretching their back on a Pilates reformer machine
A reformer machine will help you unlock more intense Pilates workouts. Deposit Photos

What’s the best way to do Pilates?

Compared to standard gym routines, Pilates requires little gear and offers plenty of online resources. You can start at home with a yoga mat following along with an instructor online. For those looking to make more of an investment, a Pilates reformer machine could be a supportive tool for your training. This bed-like platform uses the spring and levers to create resistance for a more intense workout.

Johnson recommends trying an introductory class at a studio to see whether Pilates is a good fit. One benefit of training with a professional is they can guide you as you learn the practice. Not only can they provide easier or more challenging adjustments to a workout, but they can fix your form if it’s incorrect. “Oftentimes people don’t realize their posture is wrong or that they need to activate a particular area of your body at home unless somebody’s checking in on them,” Johnson says. 

Another perk of attending in-person classes is that you’re leveling up your commitment—about 43 percent of individuals give up their New Year’s resolutions after a month. When people buy a package or membership, Johnson says she sees them “sticking with it and meeting their goals more often.”

How long does it take to see results from Pilates?

There’s no magic number when it comes to Pilates, but there are some baselines for how much time and effort you should put in.

All experts recommend a minimum of two workouts a week to see progress. “If I see people in the studio twice a week, I would say you’ll see results in about two months,” Johnson says. She explains you’ll start feeling differences in your posture and balance at first. After 16 to 20 sessions, you can expect other people to notice changes in your body. And after 60 sessions, she says “your body is just a different body.”

[Related: A beginner’s guide to becoming buff]

Jaclyn Forrester, a Pilates instructor and the owner of Niche Pilates in Virginia, says it’s ideal to attend an hour-long class twice a week—but admits that’s not always possible. She recommends people “mix it up” by coming to a full class and doing a 10 to 30-minute class online. You can also supplement your workout by doing other activities such as cardio. 

Forrester also stresses that the exercises are not a cure-all for bad posture and other physical issues. “What are you doing all the other hours you’re not doing Pilates?” she asks. Continuing bad habits like slouching or eating fast food, for example, can mean it will take longer to see results. “You have to really be mindful of everything else that you’re doing in your life,” Forrester says. 

Don’t feel discouraged if you don’t see results right away. “It doesn’t have to be your best workout, and your practice will not look like the person next to you in class,” advises Vestal. “But getting yourself out there and putting in the work will eventually lead to more mobility, flexibility, and strength so you can live fully.”

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What you should know about heart rate variability–a biometric most fitness trackers measure https://www.popsci.com/health/heart-rate-variability-fitness-trackers/ Tue, 27 Dec 2022 02:00:00 +0000 https://www.popsci.com/?p=502147
Man checking fitness tracker
An increase in this particular biometric is a good thing. visualspace/E+ via Getty Images

Heart rate variability depends on a range of physiological, psychological, environmental, lifestyle, and nonmodifiable genetic factors.

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Man checking fitness tracker
An increase in this particular biometric is a good thing. visualspace/E+ via Getty Images

This article was originally featured on The Conversation.

Your heart beats around 100,000 times every dayHeart rate is a key marker of cardiovascular activity and an important vital sign. But your pulse is not as steady as a precision clock – nor would you want it to be.

As a cardiovascular physiologist, I measure heart rate in nearly every experiment my students and I perform. Sometimes we use an electrocardiogram, such as you’d see in a medical clinic, which uses sticky electrodes to measure electrical signals between two points of your body. Other times we use a chest strap monitor, like ones you might see on someone at the gym, which also detects heartbeats based on electrical activity.

As wearable technology has grown more popular, it’s not just researchers and cardiologists who are paying attention to heart rate. You might be monitoring your own all day long via a fitness tracker you wear on your wrist. This kind of wearable device uses green light to detect blood flow beneath your skin and deduces your heart rate.

Here are what heart rate and other measurements derived from this biometric can tell you about your body’s health.

Pumping blood where it needs to go

The heart’s primary job is to contract and generate pressure that helps pump blood to the lungs to be oxygenated and then on to the rest of the body to deliver oxygen and other nutrients. Heart rate is simply how fast your heart is beating. Sometimes called a pulse rate, it’s normally presented in beats per minute. You can count your own heart rate by feeling for your pulse inside your wrist or behind your jaw.

When your body demands more oxygen, such as during exercise, heart rate will increase along with the increasing workloads.

While many people are familiar with tracking their heart rate during exertion, the heart rate at rest can also provide valuable information. The two parts of the autonomic nervous system, the sympathetic and parasympathetic, influence resting heart rate. The sympathetic branch helps coordinate your body’s stress response. The more active it is, the higher it dials up your heart rate, preparing you for fight or flight.

The parasympathetic branch of your nervous system is responsible for keeping lots of your body’s functions running smoothly while you’re at ease. Via the vagus nerve that runs from the brain all the way to the abdomen, the parasympathetic nervous system actively slows the heart down to resting values between 60 and 100 beats per minute for the average healthy adult. Without any parasympathetic activity putting the brakes on the sympathetic nervous system’s signals, your heart would beat at approximately 100 beats per minute.

A lower resting heart rate indicates an efficient heart and a higher level of parasympathetic activity. When you’re at rest your nervous system is ideally minimizing sympathetic activity, so you’re conserving energy and avoiding unnecessary stress to the body.

Fitness & Exercise photo
The chart of a heart rate reveals tiny differences in spacing between the peaks representing heartbeats. YitzhakNat via Wikimedia Commons, CC BY-SA

Time between each heartbeat

One specific way to understand the balance of the nervous system’s influence on heart rate is to look at heart rate variability, or HRV – the slight fluctuation in the time between each heartbeat. Even if your heart rate is 60 beats a minute, that doesn’t mean your heart is pumping exactly once every second.

Less variability is a sign that your body is under greater stress and that the balance in your autonomic nervous system is tipping toward the sympathetic branch being in charge. Greater variability suggests you’re more relaxed and your parasympathetic nervous system is in control.

For nearly 30 years, scientists have been interested in how to measure and interpret HRV, specifically as it relates to this balance of autonomic control.

The clinical utility of HRV emerged in patients following cardiac events, but researchers are now considering how this measure can help explain patient outcomes in a range of cardiacendocrine and psychiatric disorders.

More recently, researchers have investigated how to use HRV in athletic training and prognosis of medical conditions.

Several fitness wearables also report heart rate variability, either as a stand-alone metric or used in the calculation of “readiness” or “recovery” scores. Endurance athletes now commonly track HRV as one way to monitor their overall physiological state.

Researchers have started checking which commercially available wearable devices are most reliable and accurate at measuring HRV, which can vary from tracker to tracker. Many of these devices use colored lights, or optical sensors, to measure pulse rate and other variables at the wrist or finger. Unfortunately, the accuracy of this method can vary based on skin type and skin color. It is important that companies include diverse populations in the design, testing and validation of these products to help address potential racial health disparities.

Nudging HRV in a good direction

One of the biggest influences on heart rate variability is stress; along with increased sympathetic nervous system activity, stress is associated with lower HRV. Stress-reducing interventions, biofeedback and increased fitness can increase heart rate variability. Remember, an increase is good for this metric. Overall, heart rate variability depends on a range of physiological, psychological, environmental, lifestyle and nonmodifiable genetic factors.

The most useful way to consider heart rate variability as a metric is to look at data trends. Are there consistent changes in HRV in either direction? Examine these changes alongside other health factors such as fitness, mood, illness, sleep and dietary intake to see if you can draw any conclusions about lifestyle modifications you may want to make.

In general, the same approaches you would take to lowering resting heart rate can also improve heart rate variability, such as increasing cardiovascular fitness, maintaining a healthy weight, reducing stress and getting sufficient sleep.

It’s important to remember that heart rate variability is the normal, healthy, very slight fluctuation of timing of heartbeats – just milliseconds of difference from beat to beat. More dramatic changes in heart rhythms or the way in which the heart contracts, known as arrhythmias, may signal a more serious condition that requires medical attention.

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Cold-weather gifts for runners https://www.popsci.com/gear/best-gifts-for-runners/ Fri, 21 Oct 2022 17:00:00 +0000 https://www.popsci.com/?p=477976
Help keep your favorite runner warm with the best gifts for runners.

Brave the elements with some help from gear that will keep you warm and dry.

The post Cold-weather gifts for runners appeared first on Popular Science.

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Help keep your favorite runner warm with the best gifts for runners.

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

Best sneakers The Nike Air Pegasus 37 sneakers are some of the best gifts for runners in cold weather. Nike Air Pegasus Shield 37 Running Shoes
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These sneakers are designed specifically for cold weather, with water-repellent features and grooves to keep you from slipping.

Best outerwear The Arc'teryx Squamish Hoodie is one of the best gifts for runners. Arc’teryx Squamish Hoody
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This deceptively lightweight hoodie provides serious protection against the wind and rain.

Best socks Smartwool's Run Cold Weather Targeted Cushion Crew Socks are one of the best gifts for runners. Smartwool Run Cold Weather Targeted Cushion Crew Socks
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These comfy wool and nylon socks are designed with mesh for extra breathability.

Running seems simple enough: Put one foot in front of the other in a semi-speedy fashion. It’s free, it’s safe, and dare I say, it’s fun. The equipment, too, seems appealingly uncomplicated. All you need are clothes and running shoes, right? While that’s technically true, some specialized cold-weather running gear can make jogging in the fall and winter’s wind, snow, and rain a whole lot more pleasant. Plus, when you feel good, you run good. It’s simple science. Here’s our list of some of the best cold-weather gifts for runners:

Best sneakers: Nike Air Pegasus Shield 37 Running Shoes

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Let’s get started with the basics: sneakers. There’s nothing worse than missing a carefully calculated step and landing right into a puddle on a cold and rainy day. To avoid this mishap, Nike took one of its most popular running shoes, the Pegasus, and winterized it with a water-repellent upper material and an outsole with wet weather traction to keep you from slipping on the slick pavement. The outsole’s micro grooves feature multidirectional shapes that displace the water when the shoe makes contact with the pavement, so your feet can leave and arrive home dry and warm.

Best outerwear: Arc’teryx Squamish Hoody

Arc’teryx

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Layers are essential when it comes to cold-weather running. Arc’teryx’s sleek Squamish hoodie provides plenty of assistance, keeping you warm without slowing you down. The lightweight shell is windproof yet protects you against rain and snow. It’s also made from nylon that is moisture-wicking and allows sweat to escape, helping to keep your body temperature steady during frigid runs. Plus, this minimalist option is a cinch to roll up into a backpack or carry-on. It’s available in men’s and women’s styles. — Jen McCaffery

Best underlayer: Ibex Men’s Woolies Tech Long-Sleeve Shirt

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Speaking of layering, a merino wool base is the way to go for those frigid days. This long-sleeve base layer has a nylon lining that will help keep you warm and dry all day. The company’s Pro Tech fabric is comfy and lightweight, but still wicks moisture away and keeps odor under control. They’re available in four matte colors (Deepest Red, Deep Ocean, Black, and Ginger Bisquite), you can pair the zippered top with the Woolies Tech Bottoms for full-body coverage.

Best leggings: Teatree inMotion High-Rise Leggings

Made from recycled polyester and elastane, these comfy leggings layer well and stretch with your body. They come in three core colors (Meteorite Black, Periscope Grey, Black Olive Green) and a rainbow of special edition hues. They’re high-waisted and sizing is inclusive, from XS to XXL. Two hidden waistband pockets let you stow some essentials on the run. On the sustainability front, the company plants trees in exchange for purchase, and you can sign up to track their progress.

Best mask: Under Armour Adult Sports Mask

Running with a mask may feel awkward, but research shows that wearing a mask protects you and others from catching COVID-19. The covering also has no significant influence on your performance. Even Olympian Galen Rupp won the 2011 US Track and Field Championships in the men’s 10,000-meter final while wearing a mask (to protect himself from an asthma attack from bad allergies) for the majority of the race. Under Armour’s sports mask features a water-resistant outer shell, an antimicrobial inner layer to thwart any sweaty smells between uses, and a foam layer made from polyurethane that allows air to flow through but blocks sweat and moisture. Plus, the fabric feels cool and comfortable throughout your workout. The mask also comes in sizes from XS to XXL to ensure everyone gets a good fit.

Best gloves: Arc’teryx Venta Gloves

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Running in the cold sometimes feels like a tease. When you first step outside, the frigid temperatures can be startling, making you want to bundle up with extra pant and shirt layers. But as you ease into the miles, you can quickly overheat with all those clothes. Instead, wear lighter layers (unless the conditions are truly frigid) and focus on making sure your core and extremities are well-protected. Arc’teryx’s Venta glove uses Gore-tex’s Infinium material, which protects from water and wind and is extremely thin and light. Plus the mitten design allows your body heat to keep all your fingers tight and warm.

Best socks: Smartwool Run Cold Weather Crew Socks

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In addition to keeping your hands warm, snuggly and comfy feet also make for a happy run. Smartwool’s Run Cold Weather Socks are made of sweat-wicking wool that also provides comfort and durability. The mid-crew length hits that perfect sweet spot of not too short to let wind in but not too long to cause overheating. Lastly, the socks have the company’s Light Elite cushioning that provides targeted support in the ball and heel of the foot. Otherwise, too much layering between your feet and shoes can restrict blood flow.

Best hat: TrailHeads Fleece Ponytail Hat

TrailHeads

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When cold weather hits, a good hat is essential. But for those with longer hair, stuffing your long locks into a hat can be annoying at a minimum and cause a headache at the worst. Trailheads’ ponytail hat features an opening in the back to fit your hair through so it doesn’t get trapped, tangled, or bungled in your hat as you run. The piece is also made of quick-drying polyester fleece and flaps so your head and ears can stay warm for the duration of your run.

Best smartwatch: Garmin Forerunner 745

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Here’s the thing: You don’t need a watch to run. In fact, sometimes it can be incredibly relaxing to simply go for a jog without any regard for pace or distance. But let’s face it, there are a fair percentage of runners (myself included) that are stat-obsessed. And keeping track of your mileage can be a helpful tool if you’re beginning a training program or starting a buildup for a specific race, like a 5K or a marathon. The Garmin Forerunner 745 has everything a runner needs to geek out on, including GPS tracking, heart rate monitoring (with a resting heart rate feature), pulse oximeter, as well as apps to track your menstrual cycle and how much water you drink in a day. With this watch, almost nothing is left unchecked, making it one of the best gifts for runners.

Best safety gear: Brooks’ Run Visible Collection

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Some of the best gifts for runners aren’t only about keeping warm—they’re about keeping people safe. Much of North America is now experiencing the shortest days of the year with the sun rising around 7 a.m. and setting by 5 p.m. That means if you’re trying to squeeze in a run before or after work, you’re probably going to be doing at least some of those miles in the dark. Brooks Running’s Run Visible collection features clothing—from hats to windbreakers and leggings—that all come equipped with 3M Scotchlite Carbon Black Stretch Reflective material with neon colors. The material and coloring (which covers the most visible part of the light spectrum in low-light conditions) are strategically placed in so-called motion zones. That includes the joints that move the most while you’re jogging, like elbows, wrists, and ankles, so you can run safely no matter when you’re able to get that jog in.

Best vest: Nike Aeroloft Women’s Running Vest

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In addition to keeping hands and feet from freezing, maintaining a warm core will keep the rest of your body toasty without adding too much bulk that could make you overheat mid-run. When looking for the best gifts for runners (or yourself), Nike’s Aeroloft running vest provides necessary warmth where you need it most. It also has pockets to store your keys, cell phone, or anything else you might need mid-run. — Jen McCaffery

Best tights: Reebok Women’s Puremove Leggings

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Many runners have a love-and-hate relationship with running tights. You need a pair that fits in just the right places for them to work well and feel comfortable. To make that happen, Reebok used its Motion Sense Technology (that the company originally designed for sports bras) to fill its tights with a material that stays liquid-like when in stasis and becomes more solid upon impact. This gives you a full range of movement on a run, while adding support precisely when you need it.

Best sunglasses: Tifosi Sunglasses

Tifosi

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If you haven’t heard, Tifosi Sunglasses makes some of the most brilliantly colored UVA-/UVB-protected sunglasses on the market. With frames that come in enough colorways to match nearly any aesthetic, the Swank and Swick lines (and more), offer bright polarized lenses that will keep your eyes safe even on the snow or sand. These sunglasses are one of the best gifts for runners, as well as people who like extreme sports, desert hikers, and skiers alike.

Best for recovery: Normatec Go

Colder weather can cause arteries to tighten and restrict blood flow. Runners can recover better from workouts with Normatec Go. These wearables are designed to be strapped to the runner’s calves and provide a symmetrical massage to increase circulation and reduce pain in the lower body. The Bluetooth-enabled controls and associated app allow the runner to choose between seven levels of compression for a better recovery and the battery lasts up to three hours. — Jen McCaffery

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How to get muscle gains: A beginner’s guide to becoming buff https://www.popsci.com/diy/how-to-gain-muscle/ Sun, 11 Dec 2022 14:00:00 +0000 https://www.popsci.com/?p=496624
person-lifting-weights-at-the-gym
Lift heavy, but above all, lift smart. John Arano / Unsplash

Winter is a great time to get those gains before the good weather comes back.

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Lift heavy, but above all, lift smart. John Arano / Unsplash

Whether you work out because it makes you feel good or it helps you look a certain way, you probably already know that growing muscle is not as easy as it sounds. More than a straightforward correlation (more squats, bigger glutes), getting those gains is like solving a complicated equation with a wide array of variables that include the exercises you do, what you eat, and how much you rest. 

Without understanding the role each of these elements plays, you’ll likely spend hours lifting every day, but your progress will only go so far. Fortunately, you don’t have to be a muscle math genius to buff up, and winter is the perfect time to start.

How your body builds muscle

When you work out your biceps, the strain of the movement causes micro-tears. This means that at a microscopic level, the fibers that make up the muscle in your arms get damaged or cut altogether. 

When your body has everything it needs to heal, it overcorrects by growing new tissue on top of the damaged one. This helps better prepare your muscles for exertion and prevent new micro-tears from happening in the future. It is through the repetition of this cycle—straining, repairing—that muscles grow in size and strength. 

It’s a pretty simple process, but there are several things that go into boosting it and making it more efficient. 

The essential elements of getting stronger

There are four main elements you need to keep an eye on when it comes to growing your muscles. Knowing how they interact will help you stay healthy and see results in time for spring. 

Consistency is key

You absolutely will not make progress bulking up without consistent effort. Muscles only increase in size and strength by going through the cycle of experiencing and healing micro-tears over and over again.

Consistency builds with discipline over time. But sometimes that’s not enough, so you’ll need to come up with some extra motivation to get moving. 

When I was starting my fitness journey, involving a friend really helped me stay on track. My roommate and I got a treadmill and the rule was that whenever one of us ran the other had to follow suit. Within a few months, this forced consistency pushed me from wheezing my way through a mere two to three minutes of painful jogging to effortlessly running past the mile mark. 

Wield those weights right

Only lifting often and heavily will result in muscle growth. But if you don’t know how heavy is heavy enough, there are two ways to figure it out. 

Start by pushing to failure, which is fitness jargon for lifting to the point where you can no longer do another repetition without decreasing weight. But as you get stronger, you’ll find that getting to this point using the same size weights will require you to do more and more reps. This is why you’ll need to gradually increase the amount of weight you lift over time. 

[Related: Muscle stiffness can be an athletic superpower]

“Going through the motions won’t build muscle like actually pushing and getting to a few reps short of failure,” says Jim Bathurst, a certified strength and conditioning specialist, and the head of fitness at Nerd Fitness

To get more gains, he recommends prioritizing workouts that target multiple muscle groups at a time, also known as compound exercises. These include standards like bench presses, deadlifts, pull-ups, squats, overhead presses, and rows. In fact, by doing these six exercises you’ll be working out every major muscle group in your body. 

But whatever movements make it into your routine, Jim recommends you complete each one with proper form: “This can help minimize injuries and increase the amount of work you put on the muscles.”

Mastering your form will take knowledge and practice. Start by doing your research—there are several apps and online videos you can check out to get a better understanding of the correct form for each exercise. You can then apply what you’ve learned by exercising in front of a mirror or filming yourself and reviewing your movements as you go. If you still have questions, it might be time to ask an expert. A coach or trainer will give you dedicated attention and correct your form as necessary. They’ll even be able to adapt certain exercises to accommodate previous injuries or level of expertise. 

Eating right is a crucial part of your routine

Once you’ve caused all the aforementioned micro-tears via lifting, you’ll need to let them heal. But your muscles can’t repair themselves and grow if you’re not fueling yourself properly—they require enough calories and proteins to do the job.

“Unlike fat reduction, the development of lean muscle tissue requires energy as you are building the body and need material to do so,” says Michael S. Parker, a certified fitness nutrition specialist, and founder of Forge Fitness. “Naturally, this material is in the form of nutritional components and found in our food.” 

When it comes to how much food you’ll need to eat daily to get those gains, Parker explains that everyone is different, but a good rule of thumb is meeting your maintenance energy level and then surpassing it. This means eating enough calories a day to offset the ones you’re burning by exercising and just staying alive, and then some. This extra energy is called caloric surplus, and it’s the additional oomph your body needs to build new muscle. While everyone’s body is unique, generally speaking, you don’t need much of a surplus to fuel growth—between 300 and 500 extra calories a day will do it. But this only applies if you’re working out hard, lifting to failure around three to four times a week. 

If you don’t know what your maintenance level is, there are a number of online calculators that can help you with that. These tools take into account factors like your age, weight, height, and typical daily activity levels to provide a fairly accurate picture of your caloric needs. You can also use an app like MyFitnessPal, which is intuitive and offers a vast library of foods so that you don’t have to enter each one manually. 

Apps can also provide an estimate of how many calories you burn during your workouts, but if you want a clearer picture, you can use a fitness tracker. These gadgets vary greatly in terms of accuracy, but in my experience, the Garmin Venu 2 Plus delivers outstanding results compared to products from companies like Fitbit or Whoop. This gadget also tracks a wide range of activities, including strength training, cycling, and swimming.

But it’s not just a matter of calories in and calories out. When it comes to food and muscle growth, quality matters just as much as quantity.

“You will need to ensure you have a sufficient and balanced ratio of carbohydrates, proteins, and fats to ensure maximal absorption and distribution of nutritional building components,” Michael says.

Protein is essential for building muscle as it helps with cell replication, he explains. Carbohydrates, on the other hand, are a source of energy and aid your mind and body to perform at optimal levels.

A 2017 study published in the Journal of the International Society of Sports Nutrition found that in most people, muscle growth or maintenance requires a daily intake of 1.4 to 2 grams of protein per kilogram of body weight. This means that if you weigh 150 pounds, you should be eating 105 grams of protein per day to build muscle. In food terms, that translates into three eggs, two pieces of bacon, a cup of Greek yogurt, one chicken breast, and a protein bar. 

And don’t forget about getting some fat in. Prioritize clean dietary fats such as monounsaturated (think avocados, peanuts, and almonds), and polyunsaturated (fish, sunflower seeds, walnuts), but also add a small amount of saturated fat (butter, coconut oil, cheese, bacon).

Get plenty of rest

You don’t get stronger in the gym—you do it in bed. When you sleep, your muscles get the chance to recover by healing micro-tears. You need to get a full night’s sleep on a consistent basis, with research indicating that seven to eight hours is the sweet spot for muscle growth.

[Related: What actually works for muscle recovery—and what doesn’t]

But on top of getting some solid rest, you’ll also need to relax. Cortisol, a stress hormone, is catabolic, meaning that it hinders your body’s ability to synthesize proteins, directly disrupting muscle growth

Supplement with caution

You’ll see a lot of products promising to boost muscle growth, burn fat, or increase performance—but supplements are not bottled miracles. 

“[Supplements] will not take the place of the basics like quality workouts, proper nutrition, and quality sleep,” Jim says. “If you are slacking in your workouts, failing to consistently eat enough calories and protein, or staying up late and getting terrible sleep, supplements will not be a magic fix.”

There are a few supplements that are safe, affordable, and scientifically proven to help your progress. But if you have any medical conditions, talk to your doctor before you make any major dietary changes. 

Michael explains that protein supplements can help you get those gains, but they’re unnecessary if you’re already getting what you need from food. Creatine is another popular supplement among those looking to buff up and has the added bonus of being inexpensive. It’s not essential to muscle growth, but if you want to get a little boost, research has found that creatine is safe, and when properly used, it can help with rapid muscle gains by improving the quality of your workouts

“Creatine is one of the most researched dietary supplements out there [and it] helps replenish energy when an individual is fatigued,” Michael explains.

[Related: There are only two supplements proven to help you build muscle]

Consuming caffeine-based pre-workout supplements can also boost gym performance by increasing your energy and focus. 

“Caffeine and other natural stimulants can help you push harder during workouts, but should be used as little as possible,” Jim explains. Take too much or too late in the day, and it can interfere with your sleep, which as we mentioned above, is counterproductive.

People should be careful with other non-caffeine-based pre-workout supplements, Michael warns, as there’s no science backing up their safety and efficacy, and they may even form addiction patterns. 

“Safety of supplementation has improved quite a bit over the last 15 to 20 years,” he says. “However, it is still prudent to exercise caution when supplementing.”

As you progress, you’ll find plenty of ways to fine-tune your routine. But no matter what stage of your fitness journey you are in, the fundamentals will still be the same: consistent and vigorous workouts, proper diet, and the always necessary recovery afforded by good sleep and relaxation. 

Rinse (because you never want to be the smelly person at the gym), and repeat. 

The post How to get muscle gains: A beginner’s guide to becoming buff appeared first on Popular Science.

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Save $100 on percussion massagers and other workout recovery tools https://www.popsci.com/gear/percussion-massager-workout-recovery-deals/ Tue, 29 Nov 2022 16:55:00 +0000 https://www.popsci.com/?p=492805
Hyper Ice Hypervolt 2 Pro
HyperIce's Hypervolt 2 Pro is on sale as a post Cyber Monday deal. Hyperice

Recovery is just as important as adding extra reps. And if you want to save money while saving yourself from soreness, check out these massage guns & more.

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Hyper Ice Hypervolt 2 Pro
HyperIce's Hypervolt 2 Pro is on sale as a post Cyber Monday deal. Hyperice

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Thanksgiving is delicious, but the temptation to overindulge is real. And, once the third round of leftovers is done, some folks might feel the need to overcompensate by hitting the gym double-hard. Well, putting your body under constant pressure is a mistake many people make when taking exercise seriously. Whether you’re a runner, boxer, dancer, cyclist, or weightlifter, it’s important to prepare your muscles before exercise, let your body rest, and address soreness afterward. A massage gun may seem superfluous, but it’s actually an invaluable tool for loosening fascia, increasing range of motion and flexibility, and decreasing soreness and stiffness, and something you should always keep in your gym bag or at home—or get two at these prices.

Hyperice Hypervolt 2 Pro, $299 (Was $399)

Hyperice

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Cyber Monday may be over, but you can save $100 today on Hyperice’s Hypervolt 2 Pro, a handheld massage gun with five tips to massage different muscles properly. The massager has three intensity settings and can guide you through recovery regimens developed by professional athletes if you sync it to your phone over Bluetooth and use Hyperice’s app. The company even includes four adapters, which allow you to take the Hypervolt 2 Pro to different countries if you work out at hotel gyms. If you plan to get into better shape in 2023, this is one post-Cyber Monday deal you’re not going to want to miss.

More percussion massager & workout recovery deals

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Do high-tops elevate athletic performance? https://www.popsci.com/health/high-tops-benefits/ Tue, 08 Nov 2022 14:00:00 +0000 https://www.popsci.com/?p=482102
Fitness & Exercise photo
Josie Norton

These sneakers’ biggest benefits may be mental.

The post Do high-tops elevate athletic performance? appeared first on Popular Science.

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Fitness & Exercise photo
Josie Norton

TEAM USA basketball players had at least one thing in common between 1936 and 1976: They all wore high-top Chuck Taylor All-Stars. A blend of flat rubber soles and canvas that rises above the ankle, these sneakers dominated the hardwood and other American athletics until the debut of more tech-y performance trainers. The heir apparent, the 1985 Air Jordan, incorporated the earlier high-top design and became synonymous with performance. As Spike Lee put it in a classic Nike commercial, “It’s gotta be the shoes.”

Sadly for Spike, the kicks don’t hold all the answers. At least, they aren’t more ergonomically advantageous or safer to play in than other footwear, says Jay Hertel, a professor of sports medicine at the University of Virginia.

For example, he explains that there isn’t any good evidence of Chucks or Jordans protecting athletes from ankle sprains. Most studies found no significant differences between high-tops and low-tops when it came to injuries; a few even found that the former can put increased stress on the Achilles tendon during certain movements.

The high-top has probably gained a reputation for defending basketball stars because of how it grips the ankle, says James Losito, a podiatrist and a professor at Barry University in Florida. But it doesn’t provide real structural support. To prevent joint damage in hoops or any other sport, players should bolster their footwear with compression braces, tape, and awareness of their own moving bodies. The last one speaks to a natural ability called proprioception, says Losito, which can be enhanced with balance exercises and other training.

Though high-tops might not offer much protection, the ample coverage can have some benefits. In 1978, pro skateboarder Tony Alva described his Nike Blazers as his “favorite safety equipment” because they shielded his ankles from the pavement when he fell.

The shoes can also grant a subjective advantage to competitors. Simply enjoying how a laced-up high-top feels compared to a low-top “may have some performance effects,” Hertel says. This taps into the power of the mind: Studies show that elements like self-efficacy, superstition, and expectation dramatically influence sports performance. “The comfort of the athlete is paramount,” Losito says. This is why some sports scientists think shoe design should incorporate the competitor’s preferences.

Nearly 40 years after the first Air Jordan debuted, high-tops are becoming less dominant on the basketball court. But they’re still embraced by skateboarders, weightlifters, and players in other sports, who are more fans of the shoes’ flat soles than of any notion of protection, Losito says. Of course, there’s another critical factor: fashion. Loving your look can level up your game.

This story originally appeared in the High Issue of Popular Science. Read more PopSci+ stories.

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The best fitness gifts for your favorite tech enthusiast https://www.popsci.com/best-fitness-gifts/ Tue, 14 Dec 2021 13:48:00 +0000 https://www.popsci.com/uncategorized/best-fitness-gifts/
Delight the data-driven adventurer in your life with one of these tech gifts for fitness enthusiasts.

For some, the way to the heart is through the stomach. For others, it’s through the biceps.

The post The best fitness gifts for your favorite tech enthusiast appeared first on Popular Science.

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Delight the data-driven adventurer in your life with one of these tech gifts for fitness enthusiasts.

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Best for recovery ROLL Recovery R8 Plus product image ROLL Recovery R8 Plus Deep Tissue Massage Roller
SEE IT

Speed recovery quick and conveniently with this painstakingly engineered, adjustable FDA Registered device for myofascial release.

Best for endurance athletes The Apple Watch Ultra is the best tech gift for fitness enthusiasts. Apple Watch Ultra
SEE IT

Designed for outdoor adventurers of all kinds, this smartwatch is designed to get you home safely as well.

Best for the home gym TRX Training TRX All-in-One Body Suspension Trainer
SEE IT

No need to head to the gym for a killer workout—this set gives you a great burn from the comfort of your home.

Don’t know what to get your macro-counting, spandex-wearing, competition-winning fitness-obsessed friend? We’ve got some ideas for the best fitness gifts for the technically inclined:

Best for endurance athletes: Apple Watch Ultra

Amazon

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Know someone who’s looking to scale mountains and dive to the depths of the sea? Consider the Apple Watch for the occasion. Designed for outdoor adventurers of all stripes, the Watch Ultra comes equipped with a titanium case that will resist corrosion, a new diving app, and water resistance up to 100 meters—plus an activity-oriented band of choice. With a battery life of up to 36 hours, the Ultra has a bigger, brighter display and tracks all the important health metrics. The watch also provides an updated compass app, enhanced GPS, and crash protection so they can make it home safe.

Best for recovery: ROLL Recovery R8 Plus Deep Tissue Massage Roller

ROLL Recovery

SEE IT

I’ve rarely seen a college soccer team get excited about much after a match besides spending their per diem on junk food—that is, I’ve rarely seen that kind of response until I introduced them to the ROLL Recovery R8 Plus. The first reaction to this heavily engineered apparatus is an intense curiosity with a hint of fear. But once the appropriate amount of force is dialed in, clamping on this FDA Registered medical device (purchasable with FSA/HSA funds) transforms terror to satisfaction as it digs into and stretches out IT-bands, quads, hamstrings, calves, shins, etc. (it’s particularly great around the knees). And once one player tried it, they all had to; I still haven’t gotten it back. Whether you’re a trail runner, cyclist, into team sports, or just someone looking to reduce inflammation and improve circulation, the R8 Plus is easy to transport and simple to self-apply. You, or the person you gift this to, can also use it to activate and elongate muscles before activity or for myofascial release before a massage to allow the therapist to really get in deep. So get the R8 Plus before that next game and take a minute after the final whistle to speed recovery … then head to the drive-thru.

Best for maximized minimalism: lululemon Studio Mirror

lululemon

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A fitness mirror might not seem like a practical gift at first glance. But lululemon’s Studio Mirror is worth the splurge—and it’s almost half off if you use the code “LLSTUDIO700”. Unlike other home fitness equipment, this elegant brushed steel and glass mirror blends easily into any decor. The corresponding fitness platform (sold separately by subscription) provides a portal to more than 10,000 workouts from some of the top fitness instructors around without having to leave your home. And the 5-megapixel camera and high-fidelity surround-sound audio make workouts a truly immersive experience—no hiding in the back row. Adding to the practicality is that it’s also just a mirror for when you’re getting ready for work or a night out and want to admire the results of all that cardio, yoga, etc.

Best for weight lifters: SMRTFT Nüobell Adjustable Dumbbells

SMRTFT

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Complete your home gym setup with versatile—and essential—workout equipment. These SMRTFT Nüobell Adjustable Dumbbells can transform from a lightweight 5-pound set to a 50-pound set, with increments of five pounds to give you ultimate flexibility when it comes time to lift. Whether you’re a beginner just learning how to lift or a seasoned fitness enthusiast who wants a space-saving option with plenty of range, the SMRTFT Adjustable Dumbbells are a one-size-fits-all solution to just about any workout. Simply twist the handle to adjust the weight of the steel plates, which are engineered with durability in mind to last you years to come. There are three colors and two sizes—50- and 80-pound—available on the SMRTFT site.

Best for small apartment dwellers: Tempo Move

When you’re working out at home, it’s all too easy to have poor form or get distracted and give up altogether. Not so with Tempo Move. This interactive program provides a virtual trainer who offers guidance in real-time. Tempo Move comes with a set of smart weights so they can track your reps and more than 2,000 live and on-demand classes. All you need is your smartphone and a TV or display, and it comes with a small black or white cabinet that’s perfect for tiny apartments. You have the option to rent Tempo Move for $59 a month or buy for $495 per year with a monthly subscription fee of $39. Installation is free and you also get to try it out for 30 days.

Best for tennis players: Wilson Racket

Wilson

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Every tennis player has a different combination of strengths, and a racket should hone and enhance their abilities. Wilson will let you choose from various weights, head sizes, and lengths. You can also customize the appearance of the Wilson Racket. Choose the color of the frame and bumpers, size of the grip, and even include a personal engraving.

Best for music lovers: Jaybird Vista 2 True Wireless Sport Bluetooth Headphones

Amazon

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Music makes working out better—except when the wires get caught on a barbell or your own arm or another person. The Jaybird Vista 2 True Wireless Sport Bluetooth Headphones are in-ear buds that are secure enough to run in. No strings attached.

Best for runners: Brooks Levitate 2

Amazon

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Runners are picky about their sneakers. But the Brooks Levitate 2 sneakers are meant to appeal to all runners, from beginners to experts. They also sport Brooks’ highest energy-return mids yet.

Best for valuables: Sprigs Big Banjees Wrist Wallet

Amazon

SEE IT

It’s hard to go anywhere without your phone, but when you’re running it’s also hard to go anywhere with it. Running tech has come a long way, and yet most running apparel still doesn’t come with pockets large enough to fit the newest larger-than-your-hand smartphones. The Sprigs Big Banjees Wrist Wallet sits on your wrist and can fit all your important stuff.

Best for skaters: Whirly Board for Spinning Balance

Amazon

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Boards like the Whirly Board for Spinning Balance develop the smaller muscles and tendons that keep you balanced. This gift is especially great for skaters, but any athlete can use this device for improving equilibrium.

Best for pushups: Vita Vibe – Ultra Portable Mini Wood Parallettes Set

Amazon

SEE IT

Pushups are a simple and effective strength training workout. The Vita Vibe – Ultra Portable Mini Wood Parallettes Set gives you greater range of motion and keeps you off the ground, potentially alleviating wrist pain.

Best for the home gym: TRX All-in-One Body Suspension Trainer

Amazon

SEE IT

Here’s a gift for a friend who wants to do some serious strength training but doesn’t have the room in their tiny apartment for a set of dumbbells and weights. The TRX All-in-One Body Suspension Trainer lets them get a full workout from the equipment they can store in a handy bag.

Best for cardio: Everlast Evergrip Weighted Jump Rope

Amazon

SEE IT

Your fitness-loving friend knows that jumping rope is a fantastic way to exercise their cardiovascular system and muscles. This 9-foot, weighted Everlast jump rope allows you to adjust the length.

Best for data geeks: Withings Body Cardio – Premium Wi-Fi Body Composition Smart Scale

Amazon

SEE IT

Yes, it might be a little weird to buy someone a body scale for the holidays. Proceed with extreme caution. That being said, if your loved one is a true fitness fanatic, they will have transcended the morality of the scale and see it as an important tool to track progress and improve body composition. This smart scale from Withings can do it all. In addition to measuring your weight, it also calculates your heart rate and tracks previous weigh-ins so you can monitor your progress. From your body weight, it can also calculate your body fat and water percentage, as well as your muscle and bone mass. That being said, take these last measurements with a grain of salt. To get super accurate measurements, you should visit your doctor, or arrange for a dual-energy X-ray absorptiometry (DEXA) scan.

Best for hydration: Gatorade Smart Gx Bottle Kit

Gatorade

SEE IT

Are you properly hydrated? You’re probably not. If you or someone you know are an athlete, that’s even more of a problem. And I won’t always be there to remind y’all (I’m not even good at reminding myself and I’m usually near me). Gatorade’s new Smart Gx Bottle Kit wants to help, however. Combining an app with a connected bottle, the system lets you track your daily hydration—and color-customizable LED lights in the squeeze bottle cap provide a visual reminder of where someone is in reaching their goals. A sweat-reactive patch helps the app determine fluid intake needs to set a baseline for the bottle, and Gx pods let you, or someone you want to gift the bottle, infuse water with classic Gatorade formulas, if desired.

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Stare into $700 in savings with lululemon’s Studio Mirror sale https://www.popsci.com/gear/lululemon-studio-mirror-sale/ Fri, 21 Oct 2022 17:45:00 +0000 https://www.popsci.com/?p=479665
A person working out in front of a lululemon Studio Mirror in their home
lululemon

You can reflect on how much you saved and how fit you'll be once you snag this majorly discounted workout mirror.

The post Stare into $700 in savings with lululemon’s Studio Mirror sale appeared first on Popular Science.

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A person working out in front of a lululemon Studio Mirror in their home
lululemon

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Willing yourself out of a warm bed at 6 a.m. to visit the gym requires an immense amount of personal strength before you even flex a muscle. Bring the cardio circuit and yoga studio into the coziness of your home with the lululemon Studio’s Mirror, on sale for $795 with the code “LLSTUDIO700”. That’s a whopping $700 off its $1,495 list price.

lululemon

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Combined with lululemon Studio’s fitness platform, the interactive Studio Mirror allows you to bring the live class experience to your living room. A stylish carbon steel frame with bronze powder coating means this mirror won’t stand out like a sore thumb, which a lot of equipment can. A 5-megapixel front-facing camera lets you be seen in class and allows you to get live feedback from instructors. Have a question? The high-fidelity speaker system and omnidirectional microphone let you hear and be heard—you can even connect headphones via Bluetooth if you don’t want your workout to disturb others during your early morning ritual. The mirror’s HD display with a 178-degree viewing angle lets you follow along even when you’re deep in downward dog. Free delivery, a year-long warranty, and free returns mean you can try out the Studio Mirror sans stress.

Recover from your lululemon Studio Mirror workout with one of the best percussion massagers or step into your own portable sauna. And, make sure you stay hydrated by taking a swig of cold water from your insulated water bottle. Here are some other fitness deals to go along with your new Studio Mirror:

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There’s still a lot we don’t know about the new generation of weight loss pills https://www.popsci.com/health/new-weight-loss-medications/ Tue, 18 Oct 2022 12:00:00 +0000 https://www.popsci.com/?p=478669
No single drug is a silver bullet for weight loss.
No single drug is a silver bullet for weight loss. DepositPhotos

The long term effects on health and the healthcare system are still unknown.

The post There’s still a lot we don’t know about the new generation of weight loss pills appeared first on Popular Science.

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No single drug is a silver bullet for weight loss.
No single drug is a silver bullet for weight loss. DepositPhotos

This article was originally featured on KHN.

Excitement is building about a new generation of drugs that tout the ability to help adults with excess weight shed more pounds than older drugs on the market.

Some patients, obesity medicine specialists say, are experiencing decreases in blood pressure, better-managed diabetes, less joint pain, and better sleep from these newfound treatments.

The newer drugs, which are repurposed diabetes drugs, “are showing weight loss unlike any other medications we’ve had in the past,” said David Creel, a psychologist and registered dietitian in the Bariatric & Metabolic Institute at the Cleveland Clinic.

Yet for him and other experts, the thrill is tempered.

That’s because no single drug is a magic solution by itself, and it’s possible many patients will need to take the drugs long term to maintain results. On top of that, the newest treatments are often very costly and often not covered by insurance.

The five-figure annual costs of the new medications are also raising concern about access for patients and what widespread use could mean for the nation’s overall health care tab.

Evaluating the trade-offs — weighing the value of better health and possibly fewer complications of obesity down the road against the upfront drug costs — will increasingly come into play as insurers, employers, government programs, and others who pay health care bills consider which treatments to cover.

“If you pay too much for a drug, everyone’s health insurance goes up. Then people drop off health insurance because they can’t afford it,” so providing the drug might cause more harm to the system than not, said Dr. David Rind, chief medical officer for the Institute for Clinical and Economic Review, or ICER, a nonprofit group that reviews medical evidence to evaluate treatments for effectiveness and cost.

Many commercial insurers currently limit coverage to only some of the drugs currently available, or require patients to meet certain thresholds for coverage — often pegging it to a controversial measure called “body mass index,” a ratio of height to weight. Medicare specifically bars coverage for obesity medications or drugs for “anorexia, weight loss or weight gain,” although it pays for bariatric surgery. Coverage in other government programs varies. Legislation that would allow medication coverage in Medicare — the Treat and Reduce Obesity Act — has not made progress despite being reintroduced every congressional session since 2012.

As insurers view the cost of treatments with concern, manufacturers see a potential financial bonanza. Morgan Stanley analysts recently said “obesity is the new hypertension” and predicted industry revenue from U.S. obesity drug sales could rise from its current $1.6 billion to $31.5 billion by 2030.

It’s easy to see how they could predict that startling number based simply on potential demand. In the U.S., 42% of adults are considered obese, up from 33% a decade earlier. Health problems sometimes linked to weight, such as diabetes and joint problems, are also on the rise.

Even losing 5% of body weight can provide health benefits, say experts. Some of the new drugs, which can help curb hunger, aid some patients in surpassing that marker.

Wegovy, which is a higher dose of the self-injectable diabetes drug Ozempic, helped patients lose an average of 15% of their body weight over 68 weeks during the clinical trial that led to its FDA approval last year. After stopping the drug, many patients followed in an extension of the trial gained back weight, which is not uncommon with almost any diet medication. Wegovy has spent much of the year in short supply due to manufacturing issues. It can cost around $1,300 a month.

Another injectable drug, still in final clinical trials but fast-tracked for approval by the FDA, could spur even greater weight loss, in the 20% range, according to Eli Lilly, its manufacturer. Both drugs mimic a hormone called glucagon-like peptide 1, which can signal the brain in ways that make people feel fuller.

The average weight loss from both, however, puts the drugs within striking distance of results seen following surgical procedures, offering another option for patients and physicians.

But will the range of old and new prescription medical products — with even more in the development pipeline — be the answer to America’s weight problem?

A big maybe, say experts. For one thing, the medications and devices don’t work for everyone and vary in effectiveness.

Plenity is a prime example. With a price tag of $98 a month, it’s considered by the FDA to be a device and requires a prescription. During clinical trials, about 40% of people who tried it failed to lose weight. But among the other 60%, the average weight loss was 6.4% of body weight over 24 weeks when coupled with diet and exercise.

That average puts it in line with other, older, prescription weight loss medications, which often show a 5% to 10% weight loss when taken over a year.

While it is true that weight loss drugs — both old- and new-generation — don’t work for everyone, there’s enough variation among individuals that “even the older drugs work really well for some people,” said Rind at ICER.

But it’s too soon — especially for the newer drugs — to know how long the results can last and what patients will weigh five or 10 years out, he said.

Still, advocates argue that insurers should cover treatments for weight issues as they cover those for cancer or chronic conditions like high blood pressure. Paying for such treatment could be good both for the patient and insurers’ bottom lines, they argue. Over time, insurers may pay less for people who lose weight and then avoid other health complications, but such financial gains to the health system could take years or even decades to accrue.

Financial benefits for drugmakers are mixed so far. Novo Nordisk, the maker of Wegovy and Ozempic, saw obesity care sales grow 110% in the first half of the year, driven by Wegovy, but its stock price remained flat and even dipped in September. But Lilly, which won approval for a new diabetes drug, Mounjaro, that may soon also get the green light for weight loss, saw its September stock prices 34% higher than last September’s.

Some employers and insurers who pay health care bills are also asking whether the drugs are priced fairly.

ICER recently took a look, comparing four weight loss medications. Two, Wegovy and Saxenda, are new-generation treatments, both made by Novo based on an existing injection diabetes drug. The other two — phentermine/topiramate, sold by Vivus as Qsymia, and bupropion/naltrexone, sold as Contrave by Currax Pharmaceuticals — are older therapies based on pill combinations.

Results were mixed, according to a report released in August, which will be finalized soon after public comments are evaluated and incorporated.

Wegovy showed greater weight loss compared with other treatments. But Qsymia also helped patients lose a substantial amount of weight, Rind said. That older drug combination has a net cost, after manufacturer discounts, of about $1,465 annually in the second year of use, compared with Wegovy, which had a net cost of $13,618 in that second year, the report said. Many patients may be prescribed weight loss drugs for years.

With such numbers, Wegovy did not meet the group’s cost-effectiveness threshold.

“It’s a great drug, but it’s about twice as expensive as it should be” when its health benefits are weighed against its cost and potential to drive up overall medical spending and health premiums, said Rind.

Don’t expect costs to go down anytime soon, though, even as other new drugs are poised to hit the market.

Lilly, for instance, has yet to reveal what Mounjaro will cost if it clears clinical trials for use as a weight loss medication. But a hint comes from its $974-a-month price as a diabetes treatment — an amount similar to that of rival diabetes drug Ozempic, Wegovy’s precursor.

Novo charges more for Wegovy than Ozempic, although the weight loss version does include more of the active ingredient. It’s possible Lilly will take a page out of that playbook and also charge more for its weight loss version of Mounjaro.

Dr. W. Timothy Garvey, a professor in the department of nutrition sciences at the University of Alabama-Birmingham, predicts insurance coverage will improve over time.

“It’s undeniable now that you can achieve substantial weight loss if you stay on medications — and reduce the complications of obesity,” Garvey said. “It will be hard for health insurers and payers to deny.”

One thing the new focus on medication treatment may promote, most of the experts said, is to temper the bias and stigma that has long dogged patients who are overweight or have obesity.

“The group with the highest level of weight bias is physicians,” said Dr. Fatima Stanford, an obesity medicine specialist and the equity director of the endocrine division at Massachusetts General Hospital. “Imagine how you feel if you have a physician who tells you your value is based on your weight.”

Rind sees the new, more effective therapies as another way to help dispel the notion that patients “aren’t trying hard enough.”

“It’s become more and more obvious over the years that obesity is a medical issue, not a lifestyle choice,” Rind said. “We’ve been waiting for drugs like this for a very long time.”

KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.

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Children with concussions might benefit from short screen time spurts https://www.popsci.com/health/screen-time-kids-concussion/ Mon, 17 Oct 2022 13:30:00 +0000 https://www.popsci.com/?p=478474
A concussion examination.
About 6.8 percent of children experience concussion symptoms. Deposit Photos

A sense of connection and social support that comes with screen time can aid recovery.

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A concussion examination.
About 6.8 percent of children experience concussion symptoms. Deposit Photos

Concussions from sports or accidents are serious medical conditions that deserve attention at any age. The Centers for Disease Control and Prevention (CDC) estimates that about 6.8 percent of children had experienced the symptoms of a concussion or a brain injury in 2020. Since a lot of rest and a slow increase of activity are recommended to help children heal, limiting screen time that can impact sleep habits seems like the best course of action as children recover.

However, a study published today in the journal Pediatrics finds that while too much screen time can slow children and adolescent recovery from concussions, completely banning screen time might not be the answer.

[Related: When to worry about a concussion.]

The researchers from the University of British Columbia (UBC) and the University of Calgary in Canada looked at more than 700 children between eight and 16 year-old in the first seven to 10 days after an injury and their screen time and the symptoms over the following six months.

Like Goldilocks in the fairy tale “Goldilocks and the Three Bears,” it appears that the “just right” (or moderate) amount of screen time was present in the patients whole concussions symptoms cleared up the fastest.

“We’ve been calling this the ‘Goldilocks’ group, because it appears that spending too little or too much time on screens isn’t ideal for concussion recovery,” Molly Cairncross, an assistant professor at Simon Fraser University who conducted the research, said in a press release. “Our findings show that the common recommendation to avoid smartphones, computers and televisions as much as possible may not be what’s best for kids.”

The study also looked at patients who had suffered an orthopedic injury (sprained ankle, broken arm, etc.) to compare their recoveries with the group who experienced concussions. While the patients in the head injury group typically experienced relatively worse symptoms than those with orthopedic injuries, but it was not simply a matter of symptoms worsening with more screen time. The children with minimal screen time also recovered more slowly.

“Kids use smartphones and computers to stay connected with peers, so complete removal of those screens could lead to feelings of disconnection, loneliness and not having social support,” Cairncross said. “Those things are likely to have a negative effect on kids’ mental health and that can make recovery take longer.”

This study differed from a 2021 study in the United States that measured screen time in the first 48 hours after an injury and for 10 days following found screen time actually slowed recovery.

[Related: The WHO’s ‘zero screen time for babies’ rule is more complicated than it seems.]

According to UBC psychology professor Noah Silverberg, the longer timeline in this new study led to another interesting finding.

“The amount of time spent in front of screens during the early recovery period made little difference to long-term health outcomes,” he said. “After 30 days, children who suffered a concussion or another type of injury reported similar symptoms, regardless of their early screen use.”

Additionally, screen time seemed to have less bearing on concussions symptoms than factors such as the patient’s age, sleep habits, or pre-existing symptoms.

“Screen time didn’t make a lot of difference relative to several other factors that we know can affect concussion recovery,” Keith Yeates, a psychology professor at the University of Calgary and one of the study’s authors said in the press release. “Encouraging concussion patients to sleep well and gradually engage in light physical activity will likely do a lot more for their recovery than keeping them off their smartphones.”

This study suggests that blanket restrictions on screen time might not be helpful for children and adolescents with concussion, and that moderation might be key to helping recovery.

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These robotic exoskeleton boots will make you feel 30 pounds lighter https://www.popsci.com/technology/robotic-exoskeleton-boots/ Thu, 13 Oct 2022 15:00:00 +0000 https://www.popsci.com/?p=477537
Woman walking across college campus using exoskeleton robotic mobility boots
The boots performed even better than researchers expected. YouTube

Stanford's new mechatronic boots were made for walkin'.

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Woman walking across college campus using exoskeleton robotic mobility boots
The boots performed even better than researchers expected. YouTube

An impressive set of robotic exoskeleton boots developed by Stanford University researchers are providing a boost to users’ strides in the real world thanks to years’ worth of of machine learning laboratory tests. The “exoskeleton assistance” device, first revealed on October 12 in a paper published in Nature, showcases groundbreaking results from the Stanford Biomechatronics Laboratory that could alleviate mobility issues both in senior and mobility impaired communities.

[Related: This adorable robotic turtle can swim and walk on land.]

“This exoskeleton personalizes assistance as people walk normally through the real world,” Steve Collins, an associate professor of mechanical engineering heading the Biomechatronics Lab, said in a Stanford news release yesterday, adding that recent tests “resulted in exceptional improvements in walking speed and energy economy.” To put some concrete numbers to it—people who wore the exoskeleton boots were able to walk 9 percent faster while simultaneously expending 17 percent less energy per distance traveled, according to Collins, who later explained their developments present the “largest improvements in the speed and energy of economy walking of any exoskeleton to date.”

Check out a video of the boots made for more than just a-walkin’ below:

To design the new kicks that reportedly feel like walking sans a 30-pound backpack, Stanford researchers turned to machine learning for the latest strides in exoskeleton wearables. Prior teams’ designs often ran into issues with humans’ innate diversity and complexity, but thanks to multiple massive, immobile emulators built within laboratories, copious amounts of energy expenditure and motion data could be captured by testers. These myriad mobility details were then fed into a machine learning model, which is then used by the boots to customize and adjust to a user’s movements in real time.

[Related: Robot sets new record for fastest 100m dash.]

Engineers hope their exoskeleton will pave the way for new mobility assistance for both elderly populations and disabled communities dealing with reduced mobility issues. According to Stanford’s writeup, the researchers also intend to design additional models focusing on improving balance and reducing joint pain, along with potentially partnering with commercial investors to one day mass manufacture boots for the public. Speaking with Stanford, project collaborator Patrick Slade said that they believe “over the next decade we’ll see these ideas of personalizing assistance and effective portable exoskeletons help many people overcome mobility challenges or maintain their ability to live active, independent, and meaningful lives.”

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Enjoy workout recovery and savings with Theragun deals during Amazon Prime Early Access https://www.popsci.com/gear/amazon-prime-early-access-recovery-deals/ Wed, 12 Oct 2022 21:26:26 +0000 https://www.popsci.com/?p=477370
A lineup of percussion massagers and recovery items on sale as part of Amazon Prime Early Access
Amanda Reed

These Amazon Prime Early Access deals on percussion massagers, rollers, and other recovery tools will leave you relaxed and ready for a solid round of reps.

The post Enjoy workout recovery and savings with Theragun deals during Amazon Prime Early Access appeared first on Popular Science.

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A lineup of percussion massagers and recovery items on sale as part of Amazon Prime Early Access
Amanda Reed

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Getting swole requires lots of dedication. It also requires rest—you can’t beat personal bests if your form is bad from tired muscles. Percussion massagers, foam rollers, and recovery workout mixes are important rest tools to hit the gym hard when you return. These Theragun deals—part of Amazon’s Early Access sale—are perfect for the gym rat in your life who eats scrambled eggs, chicken, and rice like it’s water. The sale lasts until midnight tonight, so snap them up before someone else does (just like with the leg press machine at the gym).

Theragun Prime $187 (Was $299)

Theragun

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The Theragun Prime gives you a deep tissue massage in the comfort of your own home. Four attachments and five speed options give you plenty of ways to pummel your muscles into sweet relaxation. A triangle-shaped ergonomic handle prevents strain on the wrists, arms, and hands—because you don’t want to hurt another part of your body while stretching out another. And, you won’t wake up the entire neighborhood thanks to its sound insulation and design, making it ultra-quiet.

Theragun Mini $149 (Was $199)

Theragun

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If you’re an athlete on the go, look no further than the Theragun Mini, which puts the same power as a larger percussion massager in the palm of your hand. A universal attachment with three speeds provides on-the-go relief for tired muscles—and it’s ultra-quiet, so you won’t disturb anyone in the locker room. It’s easy to grip, which means it’s less likely you’ll drop it on the locker room floor (Ew!). We named it our best mini percussion massager, which means it’s PopSci tested and approved.

The deal gym closes at midnight, so get a quick 20-minute shopping spree in before bed. Here are some other recovery deals we’re eyeing:

Percussion massagers

Recovery mixes

Foam rollers, stretching aids, and muscle massagers

More Amazon Prime Early Access deals:

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Is swimming in ice water good for you? https://www.popsci.com/health/ice-swimming-health/ Thu, 22 Sep 2022 23:21:03 +0000 https://www.popsci.com/?p=471630
Ice swimmers at the 2020 Memphremagog Winter Swimming Festival in Vermont.
Ice swimmers at the 2020 Memphremagog Winter Swimming Festival in Vermont. Elaine K. Howley

Sorry to throw cold water on your wellness claims.

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Ice swimmers at the 2020 Memphremagog Winter Swimming Festival in Vermont.
Ice swimmers at the 2020 Memphremagog Winter Swimming Festival in Vermont. Elaine K. Howley

As the summer loosens its grip on the Northern Hemisphere, long days at the beach eating ice cream or splashing in the ocean are long gone for most. But for some swimmers, the fun is just beginning.

“The best part is going to Brighton Beach in the fall. Every week, the water is a little bit colder than the last. Before you know it, it’s 48 degrees!” Bonnie Schwartz Nolan, a management, operations, and financial consultant, swim coach, and successful English Channel swimmer from New York, tells Popular Science. She’s been bobbing in the cold waters off of Brooklyn for over two decades.

To train for most marathon swims (a swim over 6.2 miles or 10K), swimmers need to get used to spending time in the cold, since swimmers often cannot wear a wetsuit or tech suit to keep warm and must instead rely on their own bodies.

“Your core body temperature is 98 degrees, so even something like 80 will feel cold after a while,” explained Nolan. To even qualify to swim the English Channel, swimmers must undergo a documented six hour sub 60, or a continuous swim in water that is under 60 degrees Fahrenheit (about 15 Celsius).

[Related: Swimming is the ultimate brain exercise. Here’s why.]

Open water swimming has even grown to include ice swimming, or swims in waters below 41 degrees Fahrenheit (5 Celsius). For me, it’s all about the challenge,” says Elaine K. Howley, a journalist and accomplished swimmer, in an interview with PopSci. “It’s that uncertainty around ‘can i do it,’ in the same way that marathon swimming.” Howley is an accomplished marathon and ice swimmer who completed an ice mile in 2012 and is currently training for her second.

Some anecdotal “wellness” claims including weight loss, better mental health, and increased libido have been made made by followers of regular cold-water immersion, but what about concrete evidence?

A scientific review published today in the peer-reviewed International Journal of Circumpolar Health finds that taking a plunge in cold water may cut white adipose tissue (WAT) in men and reduce the risk of disorders such as diabetes, but other benefits of ice swimming are inconclusive.

The authors analyzed 104 scientific studies and found an additional impact on brown adipose tissue (BAT). The difference between the two is that WAT stores energy instead of burning it the way BAT does. Repeated exposure to cold water or air increases the production of BAT, which is also found in the blubber of marine mammals like whales and seals to help keep them warm.

BAT helps the body burn calories, maintains body heat when it is exposed to cold temperatures, and also helps the body control blood sugar and insulin levels. It produces heat in the blood when it’s cold outside and is primarily located around the around the neck, kidneys, adrenal glands, heart, and chest in adults. According to the Cleveland Clinic, it’s brown because the fat cells are full of mitochondria, which contain a lot of iron. The iron gives BAT the brown hue.

Exposure to cold water or air appears also to increase the production of a protein called adiponectin by the adipose tissue. This is a protein that plays a key role in protecting against insulin resistance, diabetes, and other diseases. According to the data reviewed in these studies, repeated cold-water immersions in winter significantly increased insulin sensitivity and decreased insulin concentrations. This occurred in both both inexperienced and experienced swimmers.

Swimming in cold water also has a major impact on the body and triggers a shock response such as elevated heart rate. Some of the reviewed studies showed evidence that cardiovascular risk factors are actually improved in swimmers who have adapted to the cold. However, other studies suggest the workload on the heart is still increased. All in all, the authors were inconclusive on the overall health benefits of the “fastest growing extreme aquatic sport.”

“From this review, it is clear that there is increasing scientific support that voluntary exposure to cold water may have some beneficial health effects,” said lead author James Mercer, from UiT The Arctic University of Norway, in a press release.

According to the authors, many of the available studies on the health benefits of ice swimming involved a small number of participants, often of one gender, and did not account for differences in water temperature or if the water was fresh or salty. It is also unclear whether or not winter swimmers are naturally healthier than the general population.

[Related: How to avoid (and treat) hypothermia.]

“Many of the studies demonstrated significant effects of cold-water immersion on various physiological and biochemical parameters. But the question as to whether these are beneficial or not for health is difficult to assess. Based on the results from this review, many of the health benefits claimed from regular cold exposure may not be causal. Instead, they may be explained by other factors including an active lifestyle, trained stress handling, social interactions, as well as a positive mindset,” added Mercer.

The authors point out that swimmers participating in these studies varied from elite swimmers or established winter bathers to those with no previous ice swimming experience. Some were strictly ice bathers, but used cold-water immersion as a treatment post exercise.

The review also found the need for better education on the health risks that can come with taking a dip in icy water. These include hypothermia if a swimmer is in the water too long or jumps in without acclimating, as well as heart and lung issues related to the shock from the cold. Just jumping into cold water is very dangerous, and its best to start ice swimming slowly over a period of time.

If swimming in icy waters sounds like fun to you, Howley and Nolan recommend takaing increasingly longer dips in colder waters to acclimate. Nolan also took cold showers, slept with the windows open and a lighter blanket, and wore a vest instead of a coat outside to help her body acclimate to the frosty temps.

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Apple Watch Series 8 review: Laying the groundwork https://www.popsci.com/gear/apple-watch-series-8-review/ Thu, 15 Sep 2022 13:00:00 +0000 https://www.popsci.com/?p=469373
Apple Watch Series 8 Review
The Apple Watch Series 8 looks just like the Series 7, but has some interesting new features. Mike Epstein

Car crash detection and ovulation tracking define the subtly impressive new Apple Watch.

The post Apple Watch Series 8 review: Laying the groundwork appeared first on Popular Science.

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Apple Watch Series 8 Review
The Apple Watch Series 8 looks just like the Series 7, but has some interesting new features. Mike Epstein

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It may be hard for some of us to see the virtue of the Apple Watch Series 8. Some people will not be able to tell the difference between it and last year’s Apple Watch Series 7, no matter how long they wear it. At a glance, it offers the same day-to-day functionality, with a few key boosts. A couple of these, like a “low power mode,” are hardware-specific, but most of what you’ll see and appreciate comes from the new version of Apple’s watchOS 9 and will be available on older watches as well. 

And, yet, it would not be right or fair to say that the Series 8 fails to make large evolutionary strides. The Apple Watch Series 8 shows its true colors at the most important times, before birth and death. First, a new pair of temperature sensors allows the Series 8 to chart estimated ovulation cycles, helping people attempting to get pregnant. Second, a new motion sensor, in conjunction with existing components, enables the ability to detect car crashes and automatically call 911 and your emergency contacts. 

While you may not feel its changes every day, the Series 8 offers two niche functions that should make a big difference for people at very specific, important times in their lives. That doesn’t necessarily make for a compelling new upgrade when compared to the past couple of watch models, but it’s a huge “building” year that advances the case for the Apple Watch as a product for years to come.

Mike Epstein

SEE IT

What’s new about the Apple Watch Series 8?

In its eighth iteration, the Apple Watch Series 8 doesn’t introduce many noticeable design changes. The larger 41mm and 45mm case sizes of the Apple Watch Series 7 return, offering the same excellent visibility, whether you’re engaging with the watch or merely glancing at a notification on its always-on display. I can confirm that all of the Apple Watch’s core competencies—tracking your heart, monitoring your sleep, showing notifications from your phone, and so on—all work just as well as last year … which is to say very well. As with past models, it’s backward-compatible with all previous Apple Watch bands (though Apple has some new styles they’d love to sell you, of course).

There are a handful of improvements and tweaks to those core competencies, along with some honest-to-god new features, but virtually all of them are enabled by watchOS 9, the newest version of the Apple Watch’s operating system, which is compatible with the Apple Watch Series 4 and up. I’ll talk about the details of some of those changes more in a bit but the important thing to note here is that the Apple Watch Series 3, a very popular model that was on sale for a long time, will no longer receive updates. That leaves the Apple Watch SE 2 as the most affordable model in the line. 

The Series 8 offers the same battery life as the Series 7, up to 18 hours on a single charge, but there’s a new wrinkle this time around. The Series 8 adds a low-power mode, which can keep the battery running for up to 36 hours on a full charge. Entering low-power mode disables some of the watch’s passive functions, such as the always-on display, automatic workout detection, and heart health notifications. As in the Series 7, the battery offers about enough energy to get you through a day and track your sleeping overnight but with very little wiggle room for charging afterward. Low-power mode can be that wiggle room if you can’t find a good time to take the watch off for a while.

Crash detection

Though I hope neither you nor I ever need it, Apple Watch’s crash detection feature is very impressive.  It uses the watch’s many sensors together to confirm a very serious situation very quickly. It’s exclusive to the new line of Apple Watches—Series 8, SE 2, and Ultra—because it requires a new, more powerful gyroscope and accelerometer, which can detect the high force of an impact and distinguish between a car stopping suddenly under control and a crash.

That said, the feature also uses a handful of existing sensors on the Series 8 to confirm a car crash: The microphone should register the sound of the crash. GPS should confirm that you’ve gone from moving at high speed to a complete stop. Our personal favorite is that the barometer should detect a change in pressure caused by the release of an airbag. All of these sensors work quickly in tandem to register the kind of car crash that might leave a person stunned or knocked out and unable to call for help.

When the Series 8 detects a crash, it should raise a screen that lets you know it’s going to call emergency services, giving you 10 seconds to cancel the call. If you don’t, it promises to send your GPS data to EMS, as well as any emergency contacts you’ve specified. It’s a very smart, streamlined process that seems very capable of calling for help faster than the average person would be able to on their own.

Apple Watch Series 8 Review
This year’s bands include this redesigned version of the Nike Sport Loop. Mike Epstein

I say “can” and “should” because I haven’t actually tested this feature, nor have I tested the ovulation tracking, which we’ll discuss in a minute. Based on Apple’s track record, we’re taking it on faith that these features work as intended—we simply do not have the facilities to test crash detection. (That said, we’ve seen that the predecessor to this feature, Apple Watch fall detection, works very well.) For ovulation tracking, it would take a few months of nightly use to test effectively—and a different reviewer, of course, but that we could’ve handled.

Skin temperature sensors

Apple Watch Series 8 also adds a two-sensor approach to temperature measurement, which enables a new ovulation tracking feature. One sensor, on the back crystal, reads your skin temperature. The second, under the display, reads air temperature. Like an active noise-canceling microphone array, the two sensors work together to get a precise read on your average temperature and note any substantial changes. It isn’t capable, however, of “taking your temperature,” as you would with a thermometer—the Series 8 specifically warns you not to use it to see if you have a fever.

How do we get from “takes your temperature” to charting your ovulation cycle? If you wear the Series 8 to bed every night, allowing the watch to regularly record your temperature, it can map out night-to-night (and, by extension, day-to-day) changes in your body temperature. For ovulation, specifically, measuring temperature changes and heart rate will allow the watch to retroactively map a user’s biphasic shift, indicating when they were most likely ovulating.

It’s worth noting that there are already other devices out there with this functionality. Some, like the Ava fertility tracker, have been doing it for some time. The latest Oura smart ring can track your skin temperature, though it doesn’t have dedicated ovulation-tracking support. That said, having it in a device like the Apple Watch, which we’d recommend for a wide array of uses before and after conception, beats spending $200-$300 on another wearable specifically because it has a temperature sensor.

And watchOS 9 makes some great improvements, too …

For those of you who either pre-ordered a new Apple Watch or plan to buy one in the near future, most of the changes you’ll notice will come from the jump to the Apple Watch’s new operating system, watchOS 9. As with every annual OS update, there are a ton of changes, big and small. Here are a few of this year’s highlights.

Afib history

Building on the existing heart rate tracking, Apple Watches with watchOS 9 can record data on Atrial Fibrillation, or a rapid irregular heartbeat, for those who have been diagnosed with the condition by a doctor. On the Health app, you’ll be able to review how often your heartbeat’s out of sync. The app can also provide information that can help you manage the condition.

Enhanced running metrics and Workout views

Apple Watch Series 8 Review
WatchOS 9’s new heart rate zones view puts your workout data in context. (My end table really needs to get to the gym.) Mike Epstein

The Workout app received a nice upgrade in watchOS 9, offering more data views and customization. During a high-impact workout, the Series 8 creates heart rate zones to help you gauge how hard you’re pushing yourself. You can also set multi-phase workouts on timers, so you know when to pick up the pace or slow down before the end of a workout.

Runners, in particular, will benefit from enhanced tracking that measures stride length, ground contact time, and vertical oscillation, or how much you bounce when you run. If you’re an outdoor runner, the Apple Watch will automatically detect when you arrive at a track and prepare for a workout. Even if you aren’t at a track, “Outdoor Run” and “Outdoor Cycle” workouts are set to gain a feature that lets you record your route so you can track your time on a specific run or biking workout time after time.

New Compass app and “Backtrack”

Though Apple has primarily linked it to the Apple Watch Ultra in its marketing, the Series 8 will also get the reimagined Compass app, which gives you the ability to drop GPS waypoints for locations like your home or car, so you can always reorient yourself to find them.

WatchOS 9 also enables a feature that uses GPS to help you retrace your path if you ever get lost. Since it’s GPS-based, “Backtrack” works even if your phone and watch can’t connect to a cellular network, making it very useful for campers and anyone else who finds themselves “off-grid.”

Medications app

There’s an entirely new app, Medications, designed to remind you when to take your pills. Going beyond a simple reminder, the app keeps a list of every medication you take, tells you exactly when to take it, and can cross-check for possible drug interactions when you start on something new (based on U.S. pharmaceutical information).

So, who should buy the Apple Watch Series 8?

Apple Watch Series 8 Review
With the new Compass app, you can retrace your steps using GPS. Mike Epstein

As with a lot of Apple’s products, the general question—“Should I buy an Apple Watch or not?”—remains the same as before the Series 8 launched. The Apple Watch is, overall, the best lifestyle smartwatch you can buy. There are more intense fitness trackers, and dedicated sport watches for hikers and athletes, but the Apple Watch remains the indisputable champ for everyday life. (Of course, that is contingent on you already owning an iPhone.)

Despite the fact that many Apple Watch buyers are still hopping on the train for the first time, the real question becomes, “Should I upgrade to the Apple Watch Series 8 from whatever I have?” This will vary from person to person based on how they use the watch, so my best answer is that you should opt for the Series 8 if you decide to upgrade. The features it adds—particularly the car crash detection—are compelling background functions that are worth spending a little extra for if you’re already in the market for a new smartwatch. I don’t know that it’s enough to warrant running out and buying one, particularly if you just bought in, but it’s enough to endorse the idea that the Apple Watch, as an ongoing concern, continues to move forward.

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Everything you need to know about the Apple Watch Ultra https://www.popsci.com/gear/apple-watch-ultra-features/ Wed, 07 Sep 2022 22:00:00 +0000 https://www.popsci.com/?p=468347
Apple Watch Ultra

“Made for exploration, adventure, and endurance.”

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Apple Watch Ultra

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The new high-end Apple Watch is larger and more durable than the standard Apple Watch Series 8, which was also announced at the event, with features made for scuba divers, outdoor adventurers, and endurance athletes like marathon and triathlon runners. Unlike past Apple Watches, which have robust fitness features but are primarily “lifestyle” watches for all kinds of people, the Apple Watch Ultra is a more niche “outdoor” watch for people who want specialized support. And with a much higher price—$799, versus $399 for the GPS-enabled Series 8—it’s the kind of gear that you should learn a little more about before picking one up. We’ll eventually have a full review of the Apple Watch Ultra, but here’s an early look at the advanced tech inside.

Bigger and tougher

Apple Watch Ultra
The Apple Watch Ultra is bigger and more durable than the Apple Watch Series 8. Apple

Apple Watch Ultra is big. While the difference between the 45mm chassis of the Watch Series 8 and the 49mm Watch Ultra may not sound substantial, it should feel positively huge to standard Apple Watch users. Keep in mind: Apple expanded the case size by 1mm with the Watch Series 7, and that made a very noticeable difference. 

It’ll also have a much thicker chassis to incorporate new components, including a larger, louder speaker and a three-microphone array to improve voice clarity when making calls on the watch in less-than-ideal conditions. The Watch Ultra only comes in one hardware configuration, which includes cellular connectivity, so the expectation is that people will want to use the Watch Ultra to make calls at any time.

Presumably, the larger case also allowed Apple to give the Watch Ultra a bigger battery, which it estimates will last up to 36 hours on a single charge, or up to 60 hours with a low-power feature (available later in the fall).

Smartwatches photo
The Apple Watch Ultra has a new “Action” button and a redesigned Digital Crown. Apple

The redesigned watch will also feature some design tweaks for the sake of durability, and usability in extreme conditions. The titanium case extends up to cover the edges of the sapphire crystal display to minimize cracked edges. The Watch Ultra is rated to operate on-wrist at temperatures as low as minus 4 degrees Fahrenheit, or as high as 131 F. It’s also IP6X and MIL-STD-810H certified—a military-grade durability rating used for many “rugged” tech products—indicating it’s prepared for some conditions, including rain, humidity, immersion in sand and dust, freezing, shock, and vibration, among others.

The buttons—yes, plural—are also getting an overhaul. The Digital Crown is larger and features grooved notches to make it easier to manipulate with a gloved hand. There’s also a second input: a large customizable “Action” button, that will allow you to start tracking workouts and perform other functions quickly. For example, triathletes can switch from running to cycling to swimming by simply pressing the button.

Last, but not least, Apple has created three new, activity-specific Apple Watch Ultra bands—the stitch-free hook-clasped Alpine Loop Band, the wetsuit-ready rubber Ocean Band, and the ultralight stretch Trail Loop band.

Built for survival

Apple Watch Ultra
The new compass app allows you to set waypoints to help you find your way back to your camp or car. Apple

The Apple Watch Ultra offers some specialized features, many of which seem designed with safety and survival for hikers and climbers in mind. It uses a more precise “dual-frequency” GPS tracking that allows the watch to maintain tracking when you’re surrounded by tall structures or mountains.

As part of watchOS 9, the Watch Ultra will feature a redesigned version of the compass app that allows you to set waypoints, like your home, your camp, or your car, and allow you to orient yourself in relation to those locations. It will also be able to use a feature called backtrack that can use GPS to create a path retracing your steps in real-time. If you find yourself fully lost or hurt, the larger speaker can now play an ultra-loud 86-decibel siren that sends a distinctive SOS alarm (audible up to 600 feet away).

During the day, the display is brighter, up to 2000 Nits, which should make it easier to see regardless of glare. It also features a night mode, which turns the whole interface red, making it easier to see without interfering with your own night-adjusted vision.

Diver’s delight

The Apple Watch Ultra also seems to be an especially useful tool for divers. It’s waterproof up to 100 meters (WR100) and has an EN13319 depth gauge certification for diving accessories. Using a new depth app, you’ll be able to see your depth, time underwater, and max depth. In conjunction with an upcoming app, Oceanic+, the Watch Ultra will reportedly work as an effective dive computer, letting you plan and share dive routes and providing safety stop guidance.

Plus the best of Apple Watch Series 8 and watchOS 9

In addition to all of its exclusive changes, the Apple Watch Ultra will feature all of the upgrades in the upcoming Apple Watch Series 8. Most notably, that means new motion sensors that can detect if you get in a car crash and automatically call for help. They include a gyroscope and a highly sensitive accelerometer. Even the Watch Ultra’s built-in barometer plays a role in detecting crashes by detecting pressure changes typically associated with airbag deployment. There is also a temperature sensor that improves menstrual cycle tracking and enables ovulation tracking through the Health app (information Apple stressed is encrypted on the watch and only accessible with a user’s passcode/Touch ID/Face ID).

Since the Watch Ultra is a sports watch, it’s also worth noting that watchOS 9 will offer improved tracking for runs, including stride length and vertical oscillation, as well as more advanced workout data views. (These were announced earlier this year, and will be coming to all watchOS 9 compatible watches.)

What does all this mean?

Apple Watch Ultra
Apple will sell three activity-focused bands for the Apple Watch Ultra: The Trail Loop, the Alpine Loop, and the Ocean Band. Apple

Apple Watch Ultra will have a lot of new features that the Apple Watch Series 8 won’t. Some of these features will be helpful for most people, like a bigger battery, brighter screen, and dual-frequency GPS. Many of them, though, are highly specific and are really made for people who are very devoted to intense fitness training and fairly advanced outdoor activities like off-trail hiking, scuba diving, and climbing. Will the Apple Watch Ultra be the best, most feature-rich Apple Watch? Quite possibly, yes. And, at double the price of a GPS-only Series 8, it may be too niche for the average person.

At a glance, the people who should get most excited are iPhone-using fans of multisports smartwatches from brands like Garmin and Suunto. Those brands already make watches with many of these features, but their flagship watches cost even more than the $799 Apple Watch Ultra and don’t offer the same level of connectivity and convenience as an Apple Watch and iPhone working in sync.

The question remains: Is the Apple Watch Ultra worth buying? We will hopefully get our hands on the Apple Watch Ultra in the coming weeks, so we’ll have a full review with our thoughts on whether or not it’s worth that higher price. In the meantime, the Apple Watch Ultra is available on Amazon for $799.

The post Everything you need to know about the Apple Watch Ultra appeared first on Popular Science.

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Inside the high-flying world of extreme pogo https://www.popsci.com/gear/extreme-pogo/ Tue, 30 Aug 2022 18:00:00 +0000 https://www.popsci.com/?p=460838
Extreme pogo jump
Extreme pogo star Konner Kellogg in the middle of a no-foot cannonball, one of the sport’s trickiest stunts. Jutharat Pinyodoonyachet

Atop a new generation of souped-up sticks, these daredevils want to do for pogo what legends like Tony Hawk did for skateboarding.

The post Inside the high-flying world of extreme pogo appeared first on Popular Science.

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Extreme pogo jump
Extreme pogo star Konner Kellogg in the middle of a no-foot cannonball, one of the sport’s trickiest stunts. Jutharat Pinyodoonyachet

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BROKEN ASPHALT scars the parking lot between the buildings of the abandoned Gladstone School in Pittsburgh. Concrete staircases sit unused. Rusted iron fencing encircles the recess yard. Graffiti covers brick walls. Even the sky, as if understanding the setting, is overcast.

But on this warm May day, this ghost town amounts to an urban playground for a band of extreme-trick artists. Their vehicles of choice: pogo sticks. Within minutes of arriving, six jumpers begin sizing up the obstacles over which they’ll bounce, flip, and spin.

A small, fenced enclosure catches the eye of 19-year-old Konner Kellogg, who stands five-foot-nine. He steps onto his pogo’s pegs and within three bounces is sailing more than 8 feet into the air. Whoosh-whoosh-whoosh. As the others stop to take in the scene, Kellogg—or just “Logg” to his gravity-defying crew—hurdles a 5-foot section of fence, windmilling the stick counterclockwise in front of his face. Feet back on the pegs, he touches down and goes skyward once more, this time throwing his stick upward and slamming his hands on the foot pegs before grabbing the handlebars again (a move called the no-foot cannonball). With the final bounce he soars straight above another piece of fencing and sticks a flawless landing.

“Logg’s line was so sick,” says Henry Cabelus, a 23-year-old who backflipped over a handrail seconds before.

“Dude, it’s mental havoc, bro!” replies Kellogg, removing his helmet to reveal a mop of dirty-blond hair.

Welcome to extreme pogo. Take the ethos honed by skateboarders, transfer it to a stick that springs up and down, and you have the idea.

For two decades, a small group of madcaps has radically probed the physics of what many consider a simple children’s toy. The pogos they ride, however, are anything but. Engineered to be capable of incredible height, their sticks open the sport to ever more impressive feats.

Fans carry Smith in celebration
The crowd hoists Dalton Smith in celebration after he completes a record-setting 12-foot pogo leap. Jutharat Pinyodoonyachet

“It never ceases to amaze me,” says Nick McClintock, the 35-year-old co-founder of Xpogo, a Pittsburgh-based company that acts as governing body for the burgeoning sport. “We thought jumping over 6 feet was never going to happen. It’s honestly insane.”

Xpogo organizes sessions like the one at Gladstone several times a year to bring together the geographically dispersed few who can bust out jaw-dropping tricks—and encourage them to push their limits. The group also puts on expos (at NBA halftime shows, for example) with its stunt team, an assemblage of a dozen of the best jumpers, including Cabelus and Kellogg.

This all leads up to the org’s biggest showcase, Pogopalooza. Now in its 19th year and anchored near Xpogo HQ just outside Pittsburgh, the June event is its version of the X Games, featuring about 20 elite stunt artists from around the world soaring high and exhibiting mind-bending feats. There are four competitive events, including Big Air, which gives riders 60 seconds to perform their most impressive moves, and Best Trick, which is self-explanatory.

What Pogopalooza lacks, though, is mainstream popularity, and it’s that outsider status that pogo’s elites want to change. After all, isn’t skateboarding in the Olympics? “We just want to be a part of the rest of action sports,” says Dalton Smith, a 25-year-old from Tennessee and an Xpogo stunt team member who holds the record for highest jump: 12 feet.

A leap like that requires a certain degree of athleticism: power in the legs to push off, strength in the arms to hold yourself steady. Tricks, meanwhile, demand skill and precision. Take a move Kellogg pulled off at Pogopalooza 2021. He hit the same no-foot cannonball he did at the Gladstone School, but before landing, he grabbed a handlebar and spun the stick behind him through his legs. Two maneuvers in one, seconds before he hit pavement.

Extreme pogo athletes have appeared on Late Night with David Letterman, YouTube channels, and Instagram pages, and the sport occupies its own category in Guinness World Records. Still, the pastime hasn’t quite transcended quirkiness, but some veterans feel a change is coming. “It’s definitely at a tipping point,” says Fred Grzybowski, who pogoed on Letterman and, at 33, is something of an elder statesman.

Pumping up air pressure in special pogo stick
Tone Staubs (far right) uses a bike pump to boost the air pressure in his Vurtego pogo stick for maximum bounce. Jutharat Pinyodoonyachet

Xpogo tries to nudge this along by taking its stunt team on the road to street festivals and fairs. It collaborates with companies like GoPro, which makes videos of pogo athletes. In March, Xpogo got a boost when Aaron Homoki, a top pro skateboarder, posted an Instagram video of stuntmen doing tricks at a park in Phoenix, Arizona.

But the main difference of late? A generation of young guns riding pogo sticks to greater heights and pulling wild stunts older jumpers haven’t seen. “They’re doing things that we never imagined we would be doing,” says 30-year-old Tone Staubs.

This year, Kellogg and others are taking aim at Smith, arguably the sport’s best: He’s won Big Air the last seven years. Winning at Pogopalooza, though, as these lords a-leaping will tell you, is about more than trying to unseat a champion. It’s another chance to stake a claim for pogoing as a legit extreme sport—by throwing tricks that are bigger and more dangerous than anything that has come before.

WHEN TRICK POGO emerged in the early 2000s, the spring-loaded contraption kids typically discard in grade school was all its earliest devotees had at their disposal. Medium air, so to speak, was the best that guys like Grzybowski, Staubs, and McClintock could achieve. In the absence of enough hang time to pull a flip, the stunts were more technical than showy: spinning the bars, jumping and grabbing a foot peg, hopping with one leg draped over the handlebars in a move called the candy bar. In places across the US, these pioneers were creating a sport.

They found each other online. Before Xpogo incorporated in 2012, it was merely an internet forum where people posted video after video of various exploits. The first Pogopalooza, in summer 2004, was seven dudes from across the country in a church parking lot in Lincoln, Nebraska. Top prize was a bag of trail mix. “That was everybody who was doing tricks on a pogo stick,” says McClintock.

Old-school sticks store potential energy (i.e., how much oomph they are capable of providing) in a spring, which conforms to basic, linearly proportional laws: Compressing a coil to half its extended size causes it to hold on to twice as much force. When the spring returns to its uncompressed state, it provides enough boing to nail an under-the-leg bar spin (pogo’s equivalent of skateboarding’s 360-degree kickflip), but the fixed physical properties of the gauge, or thickness, of the steel limit a coil’s potential. The best air one can hope for is 6 feet. You could make a pogo stick with a thicker gauge to gin up more potential energy, but heftier metal makes for a heavier ride that’ll weigh down the jumper.

Diptych: Kellogg and Phillips do extreme pogo moves
Left: Konner Kellogg backflipping during Pogopalooza 2022. Right: Tyler Phillips pulls an under-the-leg bar spin, the pogo equivalent of skateboarding’s kickflip. Jutharat Pinyodoonyachet

What happened next was fortuitous. A few inventors saw making pogo sticks for adults as a unique engineering challenge, one worth taking up just for kicks. Bruce Spencer, a former Northrop employee, his son, Brian, and Bruce Middleton, a Massachusetts Institute of Technology graduate turned stay-at-home dad, all sought to design not a toy, but a high-flying machine.

Not long after the first Pogopalooza, Middleton introduced the first new scheme to boost potential energy with a stick called the Flybar. It featured 12 elastomer bands—big pieces of rubber, basically—fitted inside the cylinder that forms the main body of the device. Initially, this seemed to be the answer. The bands were much lighter than metal, and each generated 100 pounds of force, more than enough combined energy to launch someone skyward. By 2005, people riding Flybars were landing full backflips, a trick jumpers could never have executed just five years earlier.

Too much use, though, robs rubber of its elasticity. For the Flybar, that means eventually the bands get stretched out and need replacing. Doable, but annoying.

Two years later, the Spencers bounced onto the high-end pogo scene with Vurtego, a stick that uses compressed air, which overcomes elastomer’s failings. Air is lighter than rubber and doesn’t wear out. Bonus: Riders can adjust it on the fly. Low pressure means less of a bounce, giving jumpers more control. For big air? Break out the bike pump. A Pogopalooza-ready stick—most competitors use the Vurtego V4—usually holds between 70 and 100 pounds of air per square inch. Compare that to a basketball, which holds about 8 pounds of air per square inch. One of the tires on your car? Somewhere between 30 and 50.

“That’s when I feel like pogo really took off,” says Patrick Cooper, a professor at Duquesne University and Xpogo’s unofficial in-house physicist. “Pressurized air just allowed for a lot more creativity in how they interact with the pogo stick.”

With these new sticks, riders began pushing the limits of their imaginations. Dan Mahoney, a 29-year-old Canadian who’s credited with expanding the catalog of tricks, landed the first-ever front flip on a Flybar in 2008. He invented the Mandy, named after an ex-girlfriend, while riding a Vurtego. It’s one of extreme pogo’s most iconic acrobatic acts: Bounce high into the air and whip the stick above your head. As it swings around, it turns the rider around too, until they land back on the foot pegs.

Such maneuvers are scientific phenomena unto themselves. Once airborne, flipping depends on decreasing a metric known as angular mass or moment of inertia; the lower the inertia, the better the rotation. How do you do that? The same way an Olympic gymnast or figure skater manages a complicated spin, says Cooper: by tucking yourself into a ball.

When pogo tricksters lean into their sticks, holding them close to their bodies, they decrease their moment of inertia, which in turn increases their angular velocity—how fast they’re spinning.

Phillips and Smith do extreme pogo jumps
Left: Tyler Phillips punctuates his backflip with a midrotation clap. Right: Veteran pogoer Dalton Smith releases his stick in flight during a no-foot cannonball. Jutharat Pinyodoonyachet

Vurtego sticks are what the vast majority of jumpers use today in competition. Going big is what grabs the attention of other athletes and the Pogopalooza judges. When Dalton Smith invented the slingshot flip in 2014, everyone took notice. To achieve this move, he bounced and nailed a leapfrog—flinging himself over the top of the stick—and planted his heels, not his toes, on the foot pegs. He then flipped forward in that position while passing the stick under his legs so it was back in front of him just before he hit the ground. Only Smith, Staubs, and 29-year-old Michael Mena, a stunt team member who’s been extreme pogoing for almost 20 years, have ever landed it.

A leap forward, though, usually involves an injurious trade-off. At Pogopalooza 2021, Grzybowski fell off his stick doing a candy bar and broke his back. Mahoney has two titanium face plates and a split right calf muscle, among many other injuries.

Smith’s injury story, meanwhile, is preserved on YouTube. At his first Pogopalooza, in 2010, he leaped up high with the intention of dismounting with a double backflip. Instead, he belly-flopped onto the concrete, cracking his kneecaps with a cringe-inducing thwack. “It took about three months of keeping my legs straight and then another two months of rehab and recovery,” he says. “But all I could think was, When can I jump again?

ON THE LAST Saturday of June, a sweltering 90-degree day, the impulse to jump gets going well before Pogopalooza 2022 starts in the afternoon. Next to the competition course, set up alongside Xpogo HQ in the Pittsburgh suburb of Wilkinsburg, Vurtego-wielding athletes take turns practicing stunts. An inflatable pad the length of two queen-size mattresses ensures any flop will end in a pillowy embrace.

Konner Kellogg is in line, as is Dalton Smith, who landed his record-breaking 12-foot leap on Friday. Henry Cabelus, who finished second behind Smith in Big Air in 2021, should be warming up too, but he’s out. During a kickoff event downtown last night, he crashed to the concrete during an attempt to break the high-jump record and broke his left foot.

Staubs and Kellogg celebrate
Tone Staubs celebrates with Konner Kellogg, who capped his final routine with a move called the Bruce Lee to win Pogopalooza’s Big Air competition. Jutharat Pinyodoonyachet

Some are wearing helmets. Some aren’t wearing shirts. Most of these guys are doing dry runs of what they hope to pull off in competition. The vibe is more family reunion than cutthroat, with rock and rap music blasting from speakers and cans of Yuengling on the cracked pavement. Still, they want to win—for their own glory, and to gain recognition for extreme pogo. “It definitely has gotten more intense than it has ever been,” says Kellogg.

The course itself has a similar feel to a skate park. Various box obstacles, 2 to 6 feet high, are strewn about, along with rails for pulling peg grinds—using the bottom of a foot peg to slide—and slanted platforms for foot-plant tricks, all atop a rough asphalt parking lot. Next to a wall made for hurdling on the upper part of the lot is an obstacle the athletes call the Death Box: Anchored to another wall, with a pair of 2-by-4s underneath for additional support, it’s 8 feet above the pavement. Some competitors jump over it; others use it as a launchpad for sky-high, Evel Knievel–like antics. About 150 spectators have grabbed seats in the lone set of bleachers or found standing room around the course. The judges, five folks huddled under a tent, include pogo legend Dan Mahoney.

Many eyes are on Kellogg. This is only his third Pogopalooza; last year, the Idaho native finished ninth in Big Air. “He came onto the scene just a couple years ago, and he’s landed stuff that no one’s combined in the air before,” says Cabelus.

After the tech contest—a spring-sticks-only category that pays homage to the early days, won for a fourth time by Tone Staubs—come the qualifiers for Big Air, the event most like freestyle runs in skateboarding, where pogo’s best showcase the hardest tricks in their repertoires. That’s when the bike pumps and electric air compressors appear as athletes make sure they have the pressure needed to soar. The 10 competitors with the highest scores will advance to Sunday’s finals, and pole position matters: Nab the top spot, and you go last in the finals, which means you can scope out everyone else’s moves before your run. Smith places third, with Kellogg right in front of him. First goes to Tyler Phillips, a 22-year-old stunt team member from Los Angeles who executes three perfect backflips in a row, followed by a backflip dismount, bouncing high into the air off the stick and corkscrewing before landing squarely on his feet.

During warmups on Sunday, Smith, the seven-time champ, sounds uneasy. “All the new kids are getting me a little rattled this year,” he says.

Kellogg holds up helmet in celebration
Konner Kellogg raises his helmet in victory. He won two main events: Best Trick and Big Air. In the latter, he unseated seven-time champ Dalton Smith. Jutharat Pinyodoonyachet

This is where the pressure of the weekend comes into sharp focus, as riders get just three runs, 180 seconds total, to prove themselves. Judges count only the highest of their three scores, which are based half on skill (the difficulty and variety of tricks) and half on style (how good the tricks look). Basic stuff doesn’t impress, and bailing—failing to land a move—costs you points. By the end of his three runs, having missed a trick each time, Smith sits in seventh place.

Phillips takes a comfortable lead in his first run after hitting a flawless double-backflip dismount (completed after he tossed away his helmet to hype up the crowd). He still holds the lead as Kellogg, sitting in seventh, grabs his pogo to take his third and final run. He’s already tried twice to land one of the most complex moves in the sport: a no-foot cannonball onto a 4-foot-high box. Both times he bailed, the second time so spectacularly that he slammed his pogo stick to the ground in frustration.

This third try is different. After hitting a backflip off a slanted obstacle, he cannonballs perfectly. With five seconds left, he bounces up to the Death Box and then plummets, kicking his legs on each side of the stick—a move called the Bruce Lee—before planting his feet on the pegs and landing so well that even his fellow competitors let out a whoop. In 60 seconds, he goes from seventh to first, and he takes home the gold in Big Air.

Spectators at Pogopalooza 2022 in Pittsburgh
The crowd at Pogopalooza 2022 was the largest the organizers, Xpogo, have seen in the event’s 19-year history. Jutharat Pinyodoonyachet

Whether these sorts of stunts are enough to make pogo break into the mainstream is what Xpogo is still trying to figure out. “That’s the golden question,” says McClintock, who spent the weekend filming the entire contest, while his counterpart, Xpogo CEO Will Weiner, emceed and explained each trick. This is the challenge of a niche sport. Skateboarding has been around for so long that many people intuitively understand the difficulty of various moves. In extreme pogo, translating the complexity of daring aerial stunts is a bit harder, but Weiner has hope. “In terms of local attendance, this was the best one we had,” he says.

Some tricks, though, are so eye-popping they speak for themselves. After Smith posted a video of his record-setting high jump on Instagram in June, it quickly racked up more than 14 million views. ESPN reposted the clip on its SportsCenter Instagram feed, and Slash—the top-hat-wearing Guns N’ Roses guitarist—shared it too.

Vurtego also has ideas of how to make pogo an action sport. Its master plan is to bring to market by Christmas an affordable air-powered stick suited for kids under 10—the ones who aren’t big or tall enough to ride competition-level models but who want to try stunts that can’t be pulled off on spring-loaded pogos. Hook them while they’re young, and cultivate generation after generation of pogo-happy flyboys and -girls. That’s how Kellogg got obsessed: He started on a rinky-dink spring stick, and once Vurtego saw some of his Instagram videos in 2018, the company offered him a V4 for $150, about one-third of its market price.

“I just always wanted to do an action sport,” says Kellogg. “Never thought it would be pogo, though.”

By the time the Best Trick contest kicks off later in the day, it’s a foregone conclusion that Kellogg will go big once again. Through a series of eliminations, judges pick the most singularly impressive feat, and Kellogg’s maneuver gets it done. He leaps about 10 feet into the air, banging out an under-the-leg bar spin before windmilling his pogo around in a stickflip, landing, and bouncing three times before coming to a stop. A jubilant Cabelus, on his busted foot, hobbles over for a bear hug. Staubs claps and shouts. And Smith strides forward to record the group’s celebration. On the first-place podium, Kellogg—a cut on his elbow, a big bruise on his left knee—takes a massive swig from a bottle of sparkling apple cider.

For now, they all can feel as if the sky’s the limit. “I’m happy to be a part of this whole community,” Kellogg says afterward. “We do some of the gnarliest things you could ever imagine. I love it, man.”

This story originally ran in the Fall 2022 Daredevil Issue of PopSci. Read more PopSci+ stories.

The post Inside the high-flying world of extreme pogo appeared first on Popular Science.

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A new generation of wearables may know when you’re stressed https://www.popsci.com/technology/wearable-stress-tech/ Mon, 29 Aug 2022 14:00:00 +0000 https://www.popsci.com/?p=465574
Press photo of Happy Ring resting on desktop next to phone with Happy Ring app on screen
A modern day mood ring. Happy Ring

Products like Happy Ring from Tinder founder Sean Rad aim to make wearable stress monitors our future.

The post A new generation of wearables may know when you’re stressed appeared first on Popular Science.

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Press photo of Happy Ring resting on desktop next to phone with Happy Ring app on screen
A modern day mood ring. Happy Ring

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Health monitoring tech like Google Fit and the Apple Health app rake in millions of dollars every year. But they are primarily limited to physical aspects like fitness and sleep quality. Recently, however, multiple companies are attempting to tackle the psychological aspects of consumers’ wellbeing, raising numerous questions regarding privacy, accuracy, and ethics.

Both Fitbit and Tinder cofounder, Sean Rad, are offering new products billed as tools to better keep track and improve users’ mental health. The former’s newest item, the Sense 2, is a wearable akin to the Apple Watch that attempts to monitor your stress levels in realtime, then react accordingly. Aside from already ubiquitous datapoints like heart rate and skin temperature, Fitbit’s Sense 2 constantly measures electrodermal activity, aka sweat levels.

[Related: A beginner’s guide to Google Fit and Apple Health.]

Meanwhile, Rad’s Happy Ring company is already taking preorders for its new wearable designed that checks in with users whenever it notices stress-indicating fluctuations in biometrics. “Happy Ring makes no claims of being a diagnostic tool. Rather, the company believes it has cracked the code of monitoring wearers’ progress, in a kind of mental health analog to fitness trackers like Apple Watch and Oura,” explains TechCrunch in a recent writeup. “Much like those products, it purports to be a method for monitoring those vital readings and presenting actionable data to help get the wearer back on track.”

There is no upfront hardware cost to the Happy Ring—instead, consumers will pay for one of three subscription tiers ranging between $20 and $30 per month on a contract basis. When paired with its app, Happy Ring will monitor wearers’ biometric data in real-time, alerting them when it detects spikes in stress or tension and directing them to aid like cognitive behavioral therapy and breathing exercises, meditation prompts, and educational articles.

[Related: Tinder and the metaverse are breaking up.]

Many consumers may be intrigued by the idea of having comparatively cheap, constantly available digital counselor at their side, but there are numerous caveats to new products like these. First, as always, is understanding how customers’ data will be stored, utilized, and potentially sold to third-parties. None of these services are purely altruistic, and consumer health data is a goldmine to countless companies looking to hone their markets.

Secondly, an app’s recommendations are rarely a perfect substitute for actual mental health services and aid. While access to counselors and psychologists remains a major barrier for a huge portion of the country, products like Fitbit and Happy Ring won’t always be suitable alternatives. Then there’s the question of accuracy—inner psychological workings are much more complicated than physical exercise routines. It could be ineffective, potentially even dangerous, to think these intersectional issues can be broken down by apps and wearables. This isn’t to write off the industry entirely, but a healthy degree of skepticism is necessary when approaching what appears to be an inevitably massive industry in the years ahead.

The post A new generation of wearables may know when you’re stressed appeared first on Popular Science.

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Garmin Instinct 2 Solar smartwatch review: A highly capable adventure watch https://www.popsci.com/gear/garmin-instinct-solar-review/ Fri, 28 May 2021 22:00:00 +0000 https://www.popsci.com/?p=367750
Neo Tropic Garmin Instinct 2S Solar on Abby's wrist on a sandy trail
The Garmin Instinct 2S Solar proved itself an advanced, ready-for-anything fitness watch thanks to its ruggedized body and solar-charging technology. Abby Ferguson

With solar charging and nearly endless activity types, the Garmin Instinct 2 Solar will be able to keep up no matter how you see, or stay, fit.

The post Garmin Instinct 2 Solar smartwatch review: A highly capable adventure watch appeared first on Popular Science.

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Neo Tropic Garmin Instinct 2S Solar on Abby's wrist on a sandy trail
The Garmin Instinct 2S Solar proved itself an advanced, ready-for-anything fitness watch thanks to its ruggedized body and solar-charging technology. Abby Ferguson

We may earn revenue from the products available on this page and participate in affiliate programs. Learn more ›

While many activity trackers strive for sleek, discreet designs, Garmin created the Instinct 2 Solar for those who like classic outdoor watch styling without sacrificing advanced features. Despite its rugged, rather old-school body and display, the second iteration of this Garmin solar watch is a robust smartwatch with highly accurate GPS, wrist-based heart rate monitoring, and integrated solar charging. While there haven’t been many changes on the exterior, the watch’s software has some updates that many will appreciate, mostly related to activity tracking. The Garmin Instinct 2 Solar promises to give you more accurate training information and keep you from charging as often and, in most respects, it delivers. 

Abby Ferguson

SEE IT

The Garmin Instinct 2 Solar’s design

As already mentioned, the Garmin Instinct 2 Solar doesn’t look very different from the original Instinct Solar. The case is made of the same fiber-reinforced polymer, the display is still Garmin’s transflective memory-in-pixel (MIP) display, and both versions are topped with Corning Gorilla Glass for durability. The Power Glass tech allows the watch to charge by absorbing sunlight through both visible side panels and an invisible layer atop the display. The bezel has been ever so slightly redesigned, though it’s like a spot-the-difference game to see what changed since it’s so subtle. 

Garmin Instinct 2 Solar on Abby's wrist at the beach
The smaller 40mm size option is a nice choice for those with small wrists and hands. Abby Ferguson

The Instinct 2 Solar comes in the original 45mm, 53g case options and a new, smaller 40mm, 43g size (technically designated the 2S). The latter—in the color “Neo Tropic”—is the watch I have been eating, sleeping, and breathing in for the past month or so. Despite my child-sized wrists, it fits well and, thanks to the 13.3 mm thickness, it doesn’t look clunky like other sports watches I’ve used. The band that comes with the smaller size is quite short, however. So while it fits me (just barely), many will likely need to purchase a separate, longer band.

 

Underside/clasp of the Garmin Instinct 2 Solar smartwatch on Abby's wrist
Though I could loosen the watch some, I’ve almost maxed out the tiny band on the 2S, even with my small wrists.  Abby Ferguson

It is a rugged watch, intended to be put through the wringer. It’s water-rated to 100 meters, so it can stand up to some deep free-dives, making a bit of sweat and rain a piece of cake. And it’s thermal and shock resistant, so if you climb with it on and take some hard falls, it should easily survive. I wore mine to the gym, knocking it on a fair share of weight racks and bushwhacked through some dense forest, and it still looks brand new without so much as a scratch anywhere. 

The display is a slightly higher resolution than the original Instinct Solar (156 x 156 pixels for the 2S vs. 128 x 128 pixels for the original) but, as mentioned, it is still the same old-school, monochrome look. This basic display contributes significantly to the Instinct’s 21-day battery life even when in smartwatch mode. It isn’t very fancy to look at, however.

The watch has a pretty large bezel, which eats up quite a bit of screen real estate. So while it collects tons of data and shows you graphs of certain things, such as sleep quality, I have found it a bit difficult to read and assess the graphs on the watch itself because of the small, monochrome screen. If I really want to see the information, it’s a much better experience to pull it up in the Garmin app instead. 

Setting up the Garmin Instinct 2 Solar

Garmin makes the setup process for any of its watches incredibly easy, especially if you already have a Garmin watch and account. The watch comes with a partial charge right out of the box, so you can get to set up right after opening it. You will need to download the Garmin Connect app (available for iPhone and Android), but the watch guides you through the process step-by-step and makes it very easy to pair with your phone/app using a Bluetooth connection. 

I was already a Garmin user, so the setup took only a few minutes on my Samsung Galaxy S10. But even if you are starting from scratch, it shouldn’t take much longer. Of course, if you want to take the time to customize things like notifications, tones, and watch faces right out the gate, you could spend quite a while in both Garmin Connect (the watch’s settings/metrics hub) and Garmin Connect IQ (the watch’s app, or “widget,” store, which did not work with the original Instinct). When in Connect, you’ll see steps that still need to be completed for full setup by tapping on the watch at the top. However, some, such as connecting to Garmin Pay, can wait or not be done at all, depending on what you want to use. 

The Garmin Instinct 2 Solar’s features

The Instinct 2 Solar is a comparatively simple smartwatch despite costing $450, lacking some of the fancier features of higher-end, Garmin offerings like the multisport fēnix 7 Sapphire Solar and premium running Forerunner 955. Those watches offer color touchscreens, more advanced training suggestions, and more detailed navigation maps. But the Instinct 2 Solar is still plenty feature-rich and provides loads of insights and data.   

Battery life

I would be remiss if I didn’t start out with the feature advertised in the name since “Solar” is one of the main selling points of this watch. Because of the basic display and the solar charging, it can last a seriously long time, though that seems to be with some caveats. 

Garmin Instinct 2S Solar in the sand displaying solar intensity
You can track how much solar life your watch is taking advantage of (and how much sun you’re soaking up, too) in the Solar Intensity Glance. Abby Ferguson

According to Garmin, the Instinct 2 models improve slightly on the original and the 40mm Instinct 2S can last 21 days in smartwatch mode/51 days with solar and has potentially unlimited battery life when in battery saver mode (more in the standard-sized model). However, I have not been able to get that kind of battery life out of it, partially because it assumes the watch gets 3 hours of 50,000 lux sunlight conditions a day and partially because that number is based on general wear, with no or at least limited activity tracking. With a GPS-enabled activity nearly every day, and sometimes more than one, I have to charge it about once a week (running GPS nonstop, battery life is rated at 22 hours/28 with solar). Admittedly, I’m also not spending much time in the most intense sun right now, thanks to the summer heat, so I’ve not been able to take full advantage of the solar functionality—though I plan to gauge the battery life claims more as I evaluate other sports watches, so this section will be updated. Even without taking full advantage of solar, however, it still lasts longer than my much-loved Forerunner 745, and some time on the window sill or a sunbaked rock will keep it running for a day or two in a pinch.

You can change how often and what sensors pull from the battery, so you can customize it to get more battery life. And when the battery is running low, the watch prompts you to switch it to battery saver mode, which gives you a very pared-down display with no smartwatch functionality. And when you need to plug it in for a charge with the provided proprietary multi-pin USB cable (though no wall adapter), it bounces back quickly. I was able to fully charge the battery from 0% to 100% in about three-and-a-half hours, so it’s quick to top off the battery when you need to.

Activity tracker

If you’re buying a Garmin watch, it’s almost certainly for its acumen as a fitness tracker. The Instinct 2 Solar offers activity modes for just about every type of exercise, workout, and sport you could imagine, from treadmill and trail running and cycling (road, eBike, indoors, mountain, etc.) to climbing, swimming, and even breathwork and multi-day expeditions. HIIT timers are in the newer model, as well. Some you will need to add to the watch, but doing so hardly takes any time at all and can be done on the watch itself or the app.

Garmin also makes a few different editions of this watch, which have unique, hyper-specific modes. For example, the Surf Edition has specific tracking for surfing, kitesurfing, and windsurfing, along with tide data that you can’t access on the Standard Edition. There’s also a Tactical Edition, with Jumpmaster activity, waypoint projection, dual-position GPS format, preloaded tactical activity, and a stealth mode. Of course, the Standard Edition has just about everything other than some of those specialized activities so, for most, it will be the one to get.

No matter what type of activity you do, it is straightforward to track it. Different activities offer specific information on the watch face, though all of that is customizable, so you can choose what information is most important to see while tracking. For example, I like to have my heart rate and distance prominently displayed when on runs, while things like cadence and lap time aren’t important to me. 

You can also choose to silence tones and notifications during workouts. For example, if I’m out for a run, I don’t want to be notified that someone liked my Instagram post, so I can easily choose to block those during that activity. 

Garmin Instinct 2S Solar display on a wrist on a run
On suggested runs, the data displayed varies from normal runs. It shows you if your pace is falling within the recommended range.  Abby Ferguson

The watch can also give you suggested running workouts to help improve your fitness. When you click to start a run, a screen will pop up with “Today’s Suggestion” that provides a brief summary of the run and its training effect. It’s a nice way to mix up your workouts without paying for a coach or doing your own extensive research. 

Data collection and insights

The watch obviously collects quite a lot of data while recording activities, relying on the plethora of sensors built into it. It connects with three Global Navigation Satellite Systems (GNSS)—GPS, GLONASS, and Galileo—for better accuracy, has the newer Garmin Elevate Gen4 optical heart rate sensor, plus includes a barometric altimeter, compass, accelerometer, and thermometer. But it also collects lots of data when you aren’t explicitly recording an activity. For example, you can always see your heart rate and step count. 

Back/sensors of the Garmin Instinct 2S Solar
Garmin’s Elevate Gen4 optical heart rate sensor is one of several on the back of the watch. Abby Ferguson

If you wear the watch to bed, it will also track your sleep, giving you insight into your sleep stages throughout the night. I have found the sleep tracking to be hit and miss in terms of accuracy, with some nights showing as excellent sleep even though I most definitely was awake for chunks of time and do not feel rested in the morning. 

Though it’s not always accurate, wearing the watch during sleep allows Garmin to get a more complete picture of your fitness and recovery status, which is new on this Instinct 2 Solar. On this second version, you can now access Garmin’s Training Status, VO2 max, and Recovery time. If you are serious about your training, these are all very helpful. 

While the provided VO2 max value relies on an algorithm and heart rate data, the estimation yields similar results to a proper VO2 max test, which relies on indirect calorimetry and requires expensive lab equipment. And, if you click on the Training Status on either the watch or the app, it will tell you if you need to adjust your training in any particular way to improve your fitness. Of course, it is generalized, so if you are training for something specific, it may not be very accurate, but it does a great job for general fitness. 

Smartwatch features

Like most fitness trackers these days, the Instinct 2 Solar is a full smartwatch. That means it pairs with your phone to provide notifications on the watch’s display. Any notification you get on your phone can come through, though some allow more interaction than others. It’s handy when you are in a situation where you can’t or don’t want to pick up your phone but you want to know if any important calls or messages are coming through. When out and about, I typically leave my phone in my purse when out and about and only take it out if it’s something I care to deal with right then. 

The Instinct 2 Solar doesn’t have a cellular connection and it lacks a microphone, so you can’t take calls or use a voice assistant, etc. But, you can set up prewritten responses to texts or calls and respond from the watch, which is ideal for when you are in the middle of something. You can also like Instagram messages from the watch, should you care to do that. 

Safety features

One of the things that I love about the Instinct 2 Solar is the safety features. Garmin added Incident Detection to this second iteration, which uses the sensors in your watch to detect if a fall or crash may have occurred on a walk, run, or ride. If it does detect an event, it will text your emergency contact, which you can set up in the app.

There is also the ability to request assistance manually, though quickly, if needed. By simply holding the top left button for three seconds, the watch will send a text or email to your emergency contact with your exact location. It will continue to send your location until you end it and can even send an “I’m OK” text if things resolve themselves. You will need to have your phone on you and have service to use it, but it is very nice to know that feature is there if I ever find myself in a dicey situation. 

Garmin Instinct 2S Solar on a wrist on a colorful trail
The TracBack feature lets you easily navigate back to your starting point. Abby Ferguson

As a robust GPS watch, you’ll also be able to use Garmin’s TracBack. It is an extremely beneficial tool for any backcountry activities, as it allows you to follow your traveled path without needing to place waypoints as you go. Should you get lost, it makes it much easier to find your way back even if you don’t have expert-level navigation skills.

Lastly, you’ll also have access to Garmin’s LiveTrack. When you start a run, hike, or bike ride, you can send LiveTrack information to whomever. It’s an excellent feature for backcountry activities so that someone can know where you are and if your outing takes as long as expected. All these extra layers of protection make me feel safer when out alone on runs, bike rides, or hikes, and make my husband more comfortable with my solo trips as well. 

Garmin app

Though you can do a lot on the watch, the Garmin Connect app provides the best method for viewing and analyzing data collected by the device. As mentioned, it can be hard to decipher some data on the watch, so being able to see all that information in the app is very useful. The app also provides even more information and training data than the watch does, so you can really nerd out and get into the nitty-gritty. 

The app also lets you fully customize your watch, from downloading specialized faces to changing notification settings and enabling safety features. You can do much of that on the watch itself, but it may be easier for some to do on the app. 

For those who like the social aspects of staying active, Garmin also has its own platform for that within the app. You can connect with other Garmin users, with options to “like” or comment on their activities. There are even challenges that you can join to stay motivated. It’s not as feature-rich as apps like Strava, but connecting with others can be a big motivator. And you can also link your Garmin account to Strava, should you want your data to sync there. 

Usability and accuracy

Overall, the watch is easy and intuitive to use. The labels on the bezel help identify what key functions fall under each button (labeled Control, Menu, ABC, GPS, Set), but you will want to read through the manual or do a walkthrough to figure out where certain settings are hiding. I did find the menus slightly more confusing than on my Forerunner 745, but not overly so.

I had some lagging issues when pushing buttons for the first time in a while, resulting in me waiting for it to go to the right menu when wanting to start a workout or view certain stats. It isn’t terribly long, but it is enough to be a bit annoying and hasn’t been an issue on other Garmin watches I’ve used. 

Forerunner 955 Solar next to Garmin Instinct 2S Solar on Abby's wrist
The Instinct 2S Solar’s display looks very old school next to the Forerunner 955’s large, colorful screen, but the data gathered by both is consistent and insightful. Abby Ferguson

I wore both the Instinct Solar 2S and Forerunner 955 Solar (which I’m also reviewing) on a handful of runs—both on my left wrist, though I also had a chest-based heart rate monitor that I only had paired with the Instinct. Results did vary slightly across pretty much all fields when I examined them in Garmin Connect, but it was all well within the margin of error. So, I would fully trust the results from both watches. I anticipated any heart rate-related fields to be different since chest straps provide much more accurate and reliable data than wrist-based. 

Garmin will suggest workouts for you when starting a run, and interestingly those varied slightly between the two watches as well. The Forerunner 955’s recommendations seemed to align better with my current fitness level and pacing abilities, though that is strictly based on perceived effort type insight. The Instinct Solar 2S also didn’t have any motivational type messages pop up after a run as the Forerunner 955 did. Although small and perhaps somewhat silly, it made me prefer running with the Forerunner. 

So, who should buy the Garmin Instinct 2 Solar?

There are other fitness-tracking smartwatches that are sleeker and thus better suited for blending into everyday wear (such as the Apple Watch Series 7). The rugged styling of the Garmin Instinct 2 Solar means that it doesn’t necessarily fit well with fancy attire, though I have to admit I am one of those who wear their Garmin no matter what the outfit, so this is a matter of personal preference.

Though the watch fully tracks activities and collects loads of data, it doesn’t present the information quite as elegantly or thoroughly as some of Garmin’s more specialized watches. As a result, it probably isn’t the best option if you are an intensely focused, multisport athlete (that’s where the fēnix 7 and even more expressive EPIX Gen. 2 series come in). And, as a runner, I much prefer the Forerunner 955, as it provides better workout suggestions and gives me more information about my preferred type of training. The higher-resolution color screen on the Forerunner also makes it easier to see data while running, which I appreciate. 

The durability and long battery life when outside, however, make the Garmin Instinct 2 Solar a truly fantastic smartwatch for outdoor enthusiasts looking for a more casual but still comprehensive activity tracker. It also has navigation modes that are helpful for activities. I definitely see the advantages of this watch for longer hikes, climbs, or multi-day adventures and plan on using it for such trips in the future. You can trust that it will survive some serious trips and that the battery life, once settings are customized, will keep up with your lifestyle.

The post Garmin Instinct 2 Solar smartwatch review: A highly capable adventure watch appeared first on Popular Science.

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After a few months in space, astronaut bones don’t look so pretty https://www.popsci.com/health/bone-loss-in-space/ Fri, 01 Jul 2022 18:00:00 +0000 https://www.popsci.com/?p=454232
NASA astronaut with long brown hair and brown skin exercising on an erg machine in space to improve bone density
NASA astronaut Sunita Williams exercises on the Cycle Ergometer in the Destiny laboratory of the International Space Station. NASA

Living in zero gravity takes a toll, even on the most conditioned bodies.

The post After a few months in space, astronaut bones don’t look so pretty appeared first on Popular Science.

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NASA astronaut with long brown hair and brown skin exercising on an erg machine in space to improve bone density
NASA astronaut Sunita Williams exercises on the Cycle Ergometer in the Destiny laboratory of the International Space Station. NASA

Floating around in space sounds like fun, but doing so takes a massive toll on your body. A study published on June 30 in the journal Scientific Reports found that spending just a few months in space changes astronauts’ bones, causing a loss of density equivalent to what most humans would lose in a couple of decades on Earth. More concerning is that after a year, many astronauts do not fully recover their lost bone mass.

The connection between bone mass and spaceflight has been studied for quite some time. One prior NASA study from 2007 estimated a two to nine percent loss in bone mass within nine months of space travel. Another study published in 2020 simulated the impact of a three-year spaceflight to Mars, finding a 33 percent risk of osteoporosis for long-distance travelers. Decreases in bone density can weaken a person’s skeletal structure and increase the risk of back pain, bone fractures, and loss of height.

[Related: Astronauts are losing 3 million red blood cells every second in space]

The poor osteopathic health likely results from the lack of gravity in space. Despite moving around, weightlessness removes pressure from the legs when standing or walking, mimicking the effects of extreme physical inactivity. “Even with two hours of sport a day, it is like you are bedridden for the other 22 hours,” Guillemette Gauquelin-Koch, the head of medical research at France’s CNES space agency, who was not part of the study, told The Guardian. Unless scientists figure out if the lost bone mass is fully recoverable, the findings jeopardize the hope of sending humans to Mars in 2030. “It will not be easy for the crew to set foot on Martian soil when they arrive–it’s very disabling,” Gauquelin-Koch noted in the same interview.

One hypothesis that the new study tested is whether astronauts can recuperate their lost bone mass by spending enough time back on Earth. Medical experts with NASA and its collaborators scanned the wrists and ankles of 17 astronauts (majority male) before, during, and after they’d spent months on the International Space Station (ISS). After one year back at home, nine astronauts still hadn’t recovered the density of their shinbones. The total bone mass loss across the nine subjects was comparable to a decade’s worth of bone mass loss that aging people face on Earth.

[Related: Your bones do more than you give them credit for]

Astronauts who spent the longest time on the ISS—four to seven months—showed the slowest recovery of bone density. It’s still unclear whether there’s a maximum amount of bone loss a person could endure in space. “Will it continue to get worse over time or not? We don’t know,” Steven Boyd, director of the McCaig Institute for Bone and Joint Health at the University of Calgary and study coauthor also told The Guardian. “It’s possible we hit a steady state after a while, or it’s possible that we continue to lose bone. But I can’t imagine that we’d continue to lose it until there’s nothing left.”

One shred of good news is that some exercises worked better than others in helping astronauts recuperate the lost bone mass. Deadlifting rather than cycling or running seems to work better at strengthening the remaining bone mass, which suggests that heavy lower-body exercises would be beneficial in preparing for long space missions. 

Astronauts who were fit and in their 40s also did not seem impacted as much by the bone loss. “Fatigue, light-headedness, and imbalance were immediate challenges for me on my return. Bones and muscles take the longest to recover following spaceflight.” said Robert Thirsk, a former chancellor at The University of Calgary and a former Canadian Space Agency astronaut in a press release. “But within a day of landing, I felt comfortable again as an Earthling.”

The post After a few months in space, astronaut bones don’t look so pretty appeared first on Popular Science.

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It takes about 120,000 calories to finish the Tour de France https://www.popsci.com/health/tour-de-france-bicyclists-calories/ Fri, 01 Jul 2022 16:11:30 +0000 https://www.popsci.com/?p=454281
Tour de France bicyclists on a French Road in 2017
Every year when the Tour de France comes around, the attention turns to the bicyclists skills—and snacks. Rob Wingate/Unplash

That's a whopping amount of Big Macs.

The post It takes about 120,000 calories to finish the Tour de France appeared first on Popular Science.

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Tour de France bicyclists on a French Road in 2017
Every year when the Tour de France comes around, the attention turns to the bicyclists skills—and snacks. Rob Wingate/Unplash

This article originally featured in The Conversation.

John Eric Goff is a professor of Physics, University of Lynchburg.

Imagine you begin pedaling from the start of Stage 17 of this year’s Tour de France. First, you would bike approximately 70 miles (112 km) with a gradual increase in elevation of around 1,300 feet (400 m). But you’ve yet to hit the fun part: the Hautes-Pyrénées mountains. Over the next 40 miles (64 km) you would have to climb three mountain peaks with a net increase of a mile (1.6 km) in elevation. On the fittest day of my life, I might not even be able to finish Stage 17—much less do it in anything remotely close to the five hours or so the winner will take to finish the ride. And Stage 17 is just one of 21 stages that must be completed in the 23 days of the tour.

I’m a sports physicist, and I’ve modeled the Tour de France for nearly two decades using terrain data—like what I described for Stage 17—and the laws of physics. But I still cannot fathom the physical capabilities needed to complete the world’s most famous bike race. Only an elite few humans are capable of completing a Tour de France stage in a time that’s measured in hours instead of days. The reason they’re able to do what the rest of us can only dream of is that these athletes can produce enormous amounts of power. Power is the rate at which cyclists burn energy and the energy they burn comes from the food they eat. And over the course of the Tour de France, the winning cyclist will burn the equivalent of roughly 210 Big Macs.

Cycling is a game of watts

To make a bicycle move, a Tour de France rider transfers energy from his muscles, through the bicycle and to the wheels that push back on the ground. The faster a rider can put out energy, the greater the power. This rate of energy transfer is often measured in watts. Tour de France cyclists are capable of generating enormous amounts of power for incredibly long periods of time compared to most people.

For about 20 minutes, a fit recreational cyclist can consistently put out 250 watts to 300 watts. Tour de France cyclists can produce over 400 watts for the same time period. These pros are even capable of hitting 1,000 watts for short bursts of time on a steep uphill—roughly enough power to run a microwave oven.

But not all of the energy a Tour de France cyclist puts into his bike gets turned into forward motion. Cyclists battle air resistance and frictional losses between their wheels and the road. They get help from gravity on downhills but they have to fight gravity while climbing.

I incorporate all of the physics associated with cyclist power output as well as the effects of gravity, air resistance, and friction into my model. Using all that, I estimate that a typical Tour de France winner needs to put out an average of about 325 watts over the roughly 80 hours of the race. Recall that most recreational cyclists would be happy if they could produce 300 watts for just 20 minutes.

Turning food into miles

So where do these cyclists get all this energy from? Food, of course.

But your muscles, like any machine, can’t convert 100% of food energy directly into energy output—muscles can be anywhere between 2 percent efficient when used for activities like swimming and 40 percent efficient in the heart. In my model, I use an average efficiency of 20 percent. Knowing this efficiency as well as the energy output needed to win the Tour de France, I can then estimate how much food the winning cyclist needs.

Top Tour de France cyclists who complete all 21 stages burn about 120,000 calories during the race—or an average of nearly 6,000 calories per stage. On some of the more difficult mountain stages—like this year’s Stage 17—racers will burn close to 8,000 calories. To make up for these huge energy losses, riders eat delectable treats such as jam rolls, energy bars, and mouthwatering “jels” so they don’t waste energy chewing.

Last year’s winner, Tadej Pogačar, weighs only 146 pounds. Tour de France cyclists don’t have much fat to burn for energy. They have to keep putting food energy into their bodies so they can put out energy at what seems like a superhuman rate. So this year, while watching a stage of the Tour de France, note how many times the cyclists eat—now you know the reason for all that snacking.

The Conversation

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You can’t make mineral water with plain, old salt https://www.popsci.com/health/salt-drinking-water/ Mon, 27 Jun 2022 19:00:00 +0000 https://www.popsci.com/?p=452688
drinking water glass
Plain, ol' H20 is all you need. Lennart Schneider via Unplash

With hydration comes urination. There's no point in fighting it.

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drinking water glass
Plain, ol' H20 is all you need. Lennart Schneider via Unplash

The person in the video looks puzzled, even troubled. They’ve finally gotten into the habit of drinking plenty of water every day. The problem? They’re also peeing all the time. But wait! The social-media text overlay has an answer: All that hydration is passing straight through them, because the body needs minerals to help it absorb water. So, they reach for a pinch of salt. Yes, salt. 

As the hot, water-guzzling days of summer descend, videos like this one are circulating more and more. Are there reasons to supplement your salt intake? Sure. But is running to the bathroom less one of them? Absolutely not.

Fundamentally, the idea of seasoning your beverage to stop the wet stuff from flowing right on through your system isn’t wrong. Sodium binds to water, which helps maintain the balance of fluids in the body. Losing too much salt—a deficiency called hyponatremia—can lead to muscle cramps and other ill effects. Excess salt, however, may also lead to excess retention. That means excess bloat—i.e., you might be relieving yourself less often, but will likely experience other uncomfortable side effects.

Related: How to time bathroom breaks at the movies

While the idea of mineral water isn’t wrong or harmful in and of itself, dropping sodium into tap H20 does not a mineral water make. That class of hydration is typically bottled at a natural source and includes naturally occurring elements like calcium and magnesium—and, yes, sodium. Aside from bloat, extra salt might do more harm than good, especially where blood pressure is concerned. Besides, most of us get more than enough of the brine-y stuff from foods on a daily basis

A little extra salt may help boost electrolytes before or after an intense, sweaty workout. But exactly how much of those essential solubles we lose during exercise and therefore need to replace is still unclear. Ultramarathoners have also long believed they need salt tablets to help them replace lost electrolytes to avoid cramping, nausea, and fatigue during long races, but there’s no strong evidence of any real benefits

As far as the everyday person goes, pinching in some Pink Himalayan just doesn’t make sense. The most important thing is to stay hydrated.

Let’s review what that means: First, we must accept that there’s no golden rule for how much water we need on a daily basis—and even what an individual might need to guzzle can change over time. The amount you exercise, the current weather conditions, and underlying health conditions all influence how much water you need. 

Second, pretty much any liquid is hydrating to some degree, but you have to balance how much good any particular cuppa will do with its negative effects. Coffee, for example, is mostly liquid (good!) but caffeine is a diuretic, which means it gives you the urge to pee (bad!). Research has also found that juices, sodas, and sports drinks make people more hydrated not because they’ve cracked some magical code for getting your body to hang onto more of the wet stuff; we simply chug more quickly because sugar tastes good. 

And, finally, there’s not even a right or wrong amount of times a day to pee. Urination frequency is tied to lots of things—from age to genetics—and fluid intake is one of them. That’s just the way it works. Sudden and unexplained swings in bathroom time can certainly indicate a bigger issue like a urinary tract infection, but peeing more because you’re drinking more isn’t a problem worth solving.  

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Everything you need to know about the new Apple M2 laptops and WWDC 2022 https://www.popsci.com/gear/apple-wwdc-2022-news/ Tue, 07 Jun 2022 14:00:00 +0000 https://www.popsci.com/?p=448446
Apple WWDC 2022 News
Apple

Here are all the new features coming to your iPhone, iPad, Apple Watch, and Mac this fall.

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Apple WWDC 2022 News
Apple

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At its WWDC 2022 keynote presentation on Monday, June 6, Apple unveiled its next-generation M2 chipset, which will power a new wave of Mac laptops and desktops. The new chip promises performance improvements over the M1, Apple’s original first-party processor, which we’ll get to see in a redesigned MacBook Air and an updated version of the 13-inch MacBook Pro coming in July. 

As expected, hardware was a secondary concern at WWDC, as Apple also announced the new versions of its various operating systems for its many devices. Coming this fall, the various software updates included iOS 16 for iPhones, macOS Ventura, iPad OS 16, and watchOS 9. Though there’s plenty of overlap, each system will have distinctive new features, including customization features for the iPhone lock screen, revamped multitasking on iPads, and more robust health tracking in Apple Watch. It was an action-packed event. Here’s a quick rundown of the highlights.

M2 Apple Silicon

Laptops photo
The Apple M2 chip will power the next wave of Mac computers.

Apple unveils next-generation M series chip

In the realm of “new stuff,” Apple’s M2 chip made its debut, promising some big performance gains over the current M1 Macs and even bigger ones over older Intel-based Macs. The new M2 chip is constructed using a second-generation 5-nanometer process, and consists of over 20 billion transistors—25-percent more than the original M1. The additional transistors result in an 18-percent faster CPU, 35 percent faster GPU, and a 40-percent faster Neural Engine.

Like the M1, the M2 is an 8-core processor with four high-performance cores and four high-efficiency cores. It features 50 percent more memory bandwidth than the M1 and up to 24GB of fast unified memory.

The M2 gets an even bigger bump in the graphics department. The new 10-core GPU is bigger than the 8-core design of the M1. That allows it to hit 25-percent higher graphics performance benchmarks than an M1 at the same power level, and up to 35-percent higher performance at max power. The M2 also introduces an updated media engine that supports 8K H.264 and HEVC video, allowing you to play multiple streams of 4K and 8K video.

Presumably, we’ll see M2 make its way into all of Apple’s computers (and some iPads) over the next few years. The new wave begins in July, when Apple launches the first two M2 laptops, including the newly designed MacBook Air, which ditches the line’s signature tapered “wedge” design for the first time since the original Air launched in 2008.

Laptops photo

MacBook Air gets a big redesign

The 2022 MacBook Air is the signature machine showcasing the M2 chip at launch. As with every Air, the new is set to deliver outstanding performance in a svelte package, albeit a more evenly shaped one. The new MacBook Air is 11.3mm thick, weighs 2.7 pounds, and features an all-aluminum unibody enclosure. According to Apple, that’s a 20-percent reduction in “overall volume” from the current M1 MacBook Air. With a smaller body, it should be no surprise that the port situation remains essentialist, with the same two Thunderbolt ports and a 3.5mm audio jack with support for high-impedance headphones. That means no HDMI port or SD card reader, so you’ll have to rely on a USB hub for additional connectivity.

That said, the new Air will feature a slightly larger 13.6-inch Liquid Retina Display—up from 13.3 inches on the M1 Air—with a notably enhanced top brightness of 500 nits. Like the newer MacBook Pro, the new MacBook Air features a display notch, which makes room for a long-awaited 1080p FaceTime HD camera. The MacBook Air will be available in four colors, including Midnight and Starlight, and will feature the same MagSafe that was reintroduced on the MacBook Pro.

Laptops photo

There’s also a “new” 13-inch MacBook Pro 

Speaking of the MacBook Pro, Apple will also bring the M2 to the entry-level 13-inch form factor, which offers a big performance bump, but not the extra ports and improvements found in last year’s outstanding M1 Pro and M1 Max redesigns. (Touch Bar fans, this one’s for you.)

While the design remains the same, users will see an improvement in performance when using graphic-intensive apps thanks to its active cooling system. For example, editing RAW images in Affinity Photo can be up to 40-percent faster thanks to the M2’s 8-core CPU and 10-core GPU. The 13-inch MacBook Pro also promises up to 20 hours of battery life for video playback.

Those looking for a redesign can find it in the 14-inch and 16-inch MacBook Pro models, which feature more powerful specs (and heftier prices) in addition to M1 Pro and M1 Max chips. By keeping the 13-inch MacBook Pro around, Apple is offering a much more affordable entry into the pro category, while continuing to ditch Intel for its in-house silicon.

The MacBook Air with M2 chip will start at $1,199, while the 13-inch MacBook Pro with M2 will start at $1,299. Apple didn’t reveal an exact launch for the MacBook Air but did say it’ll be available in July.

iOS 16

WWDC 2022 News
The iPhone lock screen is getting a huge glow up in iOS 16.

Apple brings widgets and customization to the lock screen

In iOS 16, Apple has redesigned the lock screen to bring you more information at a glance. You will be able to customize what you can see before unlocking your phone beyond setting a photo, adding widgets like your calendar, the current forecast, and Apple-Watch-style activity rings. You’ll also be able to change the font and color of the time, and add filters to the entire lock screen for some added style. Apple said you can create multiple lock screens, which you swipe through, similar to changing watch faces on Apple Watch. A new Photo Shuffle feature will let you choose a set of photos that will automatically change throughout the day.

You’ll also see a “Live Activities” feature on the lock screen, which effectively combines a widget and a notification for frequently updating events. For example, if you’re a sports fan, a notification for a game you’re following will update your lock screen and bring you the latest score and other relevant updates. Developers can create custom Live Activities, so you can check the status of a delivery or shipment without leaving your lock screen.

WWDC 2022 News
You will now be able to edit text in Messages, even after sending it.

Messages will get an edit function

Messages are also getting a few new user-requested features. You’ll be able to edit messages, cancel texts with an “undo send” feature, and mark them as unread. The edit function will allow you to edit typos, while undo will let you unsend a message after sending for up to 15 minutes after sending a given message. These additions give you a lot more editing power and should make texting feel a little more like using chat apps, such as WhatsApp or Facebook Messenger.

WWDC 2022 News
Apple’s new vision for CarPlay includes deep integration into the vehicles’ systems.

Apple Wallet, CarPlay, and more

There are a ton of miscellaneous new features coming to iOS 16, including changes to Focus, a shared photo library for shared iCloud accounts, SharePlay for Messages, and Live Text support in videos. 

Apple Wallet will add a “pay later” function that will allow users to break up Apple Pay purchases into four installments over a set period without interest charges. Once you place an order, Apple Wallet will help you track your orders so that you can receive detailed information throughout your package’s journey to your doorstep.

Finally, CarPlay will get its most significant update yet, setting the stage for deep integrations with dashboard systems in new cars. You’ll be able to perform actions like changing the temperature, controlling the radio, and seeing deeper vehicle data, including your current speed, fuel level, and fuel economy. Though iOS 16 will include some of this CarPlay functionality, Apple said automakers like Ford, Volvo, and Jaguar won’t announce new vehicles that support the system until late 2023.

watchOS 9

WWDC 2022 News
WatchOS adds new watch faces as well as deeper tracking for exercise and sleep.

Apple Watch adds new health features

Apple also unveiled watchOS 9, which adds four new watch faces, workout updates, and deeper integration with Apple Fitness+. If you’re a runner, watchOS 9 will introduce more insights into how efficiently you run. For example, you’ll be able to track your stride length, ground contact time, and vertical oscillation, giving you valuable data whether you’re a casual runner or training for a marathon. 

Apple will also add an FDA-cleared atrial fibrillation (AFib) history feature, which will provide those who have been diagnosed with AFib with deeper insights into their condition. The hope is that this information will allow people to make lifestyle changes that can potentially improve their condition.

WatchOS 9 will also add deeper sleep insights. By tapping into Apple Watch’s accelerometer and heart rate sensor, the wearable will detect when you’re in REM, Core, or Deep sleep—metrics that better help you understand your sleep quality.

Perhaps the most significant addition in watchOS 9 is the ability to manage and track your medications, vitamins, and supplements. The feature will allow you to create a medications list, set up schedules and reminders, and view information about your medication in the Health app. You can also receive an alert if there are potential critical interactions with medications you’re already taking.

iPadOS 16

WWDC 2022 News
With Stage Manager, iPadOS 16 will enable a more laptop-like workflow on tablets.

The iPad introduces multitasking upgrades (and a weather app)

The most significant feature coming to iPadOS is called Stage Manager (also available in macOS Ventura), which organizes apps and windows into a pane on the left side of the display. By default, the apps and windows are arranged in order of recency, but you can also group apps together to quickly access them, like if you need Safari and Notes to plan for a meal. You can now open apps as overlapping windows and resize them, bringing them more in line with the conventional macOS experience.

Stage Manager also brings full external display support in up to 6K resolution and will allow users to run four apps on their iPad Pro, as well as four apps on the external display. These features are only available on iPad Pro and 2022 iPad Air with an M1 chip.

WWDC 2022 News
Freeform, a new app, is a scalable collaborative whiteboard for project planning.

Collaborate with the new FreeForm app

Additionally, iPadOS 16 will introduce Freeform, a collaboration app that offers a scalable whiteboard, so there are no limits on the page size or layout. You’ll be able to see the updates people have made and even hop on FaceTime to discuss ideas. The new Freeform app brings to mind Figma’s FigJam app, which offers a similar collaboration tool.

Other additions coming to iPadOS 16 include Apple’s Weather app and “Reference Mode,” a color calibration tool for creatives that allows the iPad Pro and Liquid Retina XDR display to match the color requirements in workflows like review and approve, color grading, and compositing. This will ensure that photo and video editors get consistent, color-accurate edits across their projects, making the iPad Pro an even more powerful tool for creatives.

macOS Ventura

WWDC 2022 News
Continuity Camera, a new feature in macOS Ventura, lets you use your iPhone as a webcam. Apple

Expanded continuity comes to Mac

Ventura, the next big update for macOS, offers one of the most exciting features of the day. Continuity Camera will allow users to turn their iPhone into a webcam. Macs will automatically recognize your iPhone when it’s nearby and use it for video conferencing. You’ll be able to take advantage of modern iPhone camera features like Center Stage, which automatically adjusts the camera’s framing to center on you, and the background-blurring Portrait mode.

Ventura also brings updates to some of Apple’s core apps, including Safari. In Ventura, you’ll be able to share tab groups with friends and family and start a FaceTime call right from the page you’re browsing. Meanwhile, Mail is introducing more robust search features and the ability to schedule emails and undo send for up to 10 seconds after hitting send.

WWDC 2022 News
Spotlight will present you with more information than ever without ever opening your web browser.

Spotlight gets more powerful

Finally, Apple has updated Spotlight to bring more information to searches. In addition to launching apps, you can type in a musical artist and get information about who they are, when they were born, where they’re from, etc. You can also set timers, create a new document, and run a shortcut from Spotlight.

Final thoughts on WWDC 2022

We rarely expect major hardware announcements at WWDC, so color us pleasantly surprised that we got to hear about some new Macs at WWDC 2022. Of course, these are all just promises until we take the time to test the M2 Macs later this summer. And, of course, we’re looking forward to checking out all the new features coming to Apple’s various devices as roll out in beta ahead of their wide launch in the fall.

The post Everything you need to know about the new Apple M2 laptops and WWDC 2022 appeared first on Popular Science.

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Tips and apps for finding a virtual personal trainer https://www.popsci.com/diy/find-virtual-personal-trainer/ Sun, 05 Jun 2022 13:00:00 +0000 https://www.popsci.com/?p=447865
A blonde woman stretching or doing yoga on a yoga mat on a wood floor in front of a couch with a gray Macbook laptop in front of her.
If it's a workout you can do at home, there's probably a virtual personal trainer that can help you. Marta Wave / Pexels

Online fitness coaches can offer accountability—without a high price tag.

The post Tips and apps for finding a virtual personal trainer appeared first on Popular Science.

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A blonde woman stretching or doing yoga on a yoga mat on a wood floor in front of a couch with a gray Macbook laptop in front of her.
If it's a workout you can do at home, there's probably a virtual personal trainer that can help you. Marta Wave / Pexels

I consider myself somewhat of a gym rat. Name a workout, and I’ve probably tried it. When gyms closed during the COVID-19 pandemic, I transitioned to at-home exercise. Then when my gym reopened, I considered freshening up my routine with private personal training sessions—only to immediately wince at the price tag.

With some quick research, I found an alternative: virtual personal training. If the price of a single training session at your gym is keeping you from tackling your fitness goals, you might want to try out one of the many personal training apps or digital platforms on the market.

First, decide if a virtual personal trainer will work for you

People flocked to online workout classes and one-on-one training during the pandemic—for good reason. “Because of COVID-19, some element of health and wellness is suddenly paramount on everybody’s minds,” says Ebenezer Samuel, a personal trainer on the digital platform Flexit. “You have a lot more people exploring fitness.” 

While companies like Peloton feature large video libraries of classes online, virtual personal training platforms are different because they usually offer live one-on-one time with a trainer. 

[Related: Working out at home? Here’s how to keep your house from smelling like a gym.]

Although virtual sessions may not exactly replicate in-person training—where your trainer can watch you from all angles and fix any mistakes in your form—they do offer accountability with a lower price tag. (You can find trainers online charging $30 per session, while in-person training can cost up to $100.)

And sweating in front of a screen doesn’t seem to be going anywhere anytime soon. Even now, with fitness centers open again, it can be useful for anyone who travels frequently, prefers working out at home, or might be intimidated by the gym. If any of this appeals to you, we’ve selected a few of the most user-friendly virtual training platforms to make sure you never miss another leg day.

Future

When I dabbled in virtual personal training, I signed up for a monthly plan with Future, an app that directly connects you with a trainer. Josh Bonhotal, the company’s vice president of performance, says the app aims to create the same type of intimate, personalized relationship that elite athletes have with their coaches. And he would know—he’s worked with basketball stars like Derrick Rose and Joakim Noah.

With Future, you can communicate with your trainer through the app whenever you want—about fitness goals, exercise form, nutrition, or any other information you’re interested in. Each week, your coach will upload workouts for you, customizing them to your goals. Unlike other virtual personal training platforms, one of the downsides of Future is that it doesn’t allow you to schedule traditional one-on-one sessions with your trainer.

With a subscription, you can rent an Apple Watch (free of cost) for the duration of your membership to track your heart rate and other health data while you work out. I, personally, enjoyed using Future, and I spent about six months with it until I decided I had “graduated” and could design workouts myself. 

Future is $149 per month on iOS.

Flexit

Flexit differs from Future in that it offers one-on-one live sessions with trainers on most digital devices, rather than just in-app workouts developed by a trainer. It also categorizes its trainers by specialty, so you can sign up to work with one who focuses on boxing, strength, pilates, physical therapy, post-natal fitness, and 10 other specialties. 

The program is quite portable, too: You can use Flexit on your computer, or bring it to the gym with you on your phone or tablet. “I can work with someone from California now, where before I couldn’t have that,” says Samuel, who’s based in New York and has trained a variety of clients, including NFL players and firefighters.

[Related: Switching to a new fitness app? Here’s how to bring your data with you.]

While training sessions cost as little as $30 per session, you can also spend more and get access to celebrity trainers, like Jennifer Lopez’s former dance coach, through Flexit Pro

Flexit is available on Android and iOS, with sessions starting at $30 each.

Independent trainers 

If you’d rather work with a trainer who runs their own online business, you can find a plethora of independent trainers with virtual programs by browsing Instagram, TikTok, and other social media platforms. Working with most independent trainers will likely cost you at least $50 per session.

I follow a few such trainers myself; you might want to check out Kristen McParland, a certified nutrition and fitness coach, who offers a one-on-one coaching program for $100 per month, or Robyn Warren, founder of a fitness community called Geek Girl Strong, who offers an all-inclusive, 12-session coaching package for $529. If you enjoy specialty fitness classes, Alexa Idama offers private virtual pilates sessions for $85.

Even if it’s a little more expensive than membership for an app-based program, working with one of these trainers may allow you to get a little more individual attention.

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Humans naturally fall into energy-efficient speeds when they run https://www.popsci.com/health/running-speed-energy-efficiency/ Thu, 28 Apr 2022 22:30:28 +0000 https://www.popsci.com/?p=440024
an asian woman on a run outside
We naturally tend to run at paces that use as little energy as possible. Andrew Tanglao/Unsplash

"We have a hard time overriding that desire to use as little energy as possible in any given task."

The post Humans naturally fall into energy-efficient speeds when they run appeared first on Popular Science.

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an asian woman on a run outside
We naturally tend to run at paces that use as little energy as possible. Andrew Tanglao/Unsplash

When out for a jog, people automatically settle into energy-efficient running speeds regardless of how far they’re going, scientists reported this week. 

A group of biomechanists analyzed measurements from people running on treadmills as well as wearable data from thousands of recreational runners, and concluded that humans have a preferred speed that minimizes calories burned. 

“A lot of people’s assumption, including our’s going into it, would be that you choose a faster pace when you’re going to run a shorter distance and then slow that pace when you’re going to travel a longer distance,” says Jessica Selinger, a biomechanist at Queen’s University in Kingston, Ontario and coauthor of the findings. “What we found is that an individual’s running speed is really consistent regardless of the distance that they’re running.”

The findings have relevance for athletes, anthropologists, and rehabilitation specialists, she and her collaborators reported on April 28 in Current Biology

“This research suggests that the drive to minimize energy costs is really strong in humans, even when we’re purposefully exercising as a way to expend more energy,” says ​​David Raichlen, an evolutionary biologist who studies exercise at the University of Southern California and who wasn’t involved in the study. “We have a hard time overriding that desire to use as little energy as possible in any given task.”

[Related: Running might be kind of contagious]

Previous studies have shown that in competitive races, where the goal is to cross the finish line as quickly as possible, humans adopt brisk paces for shorter distances and more moderate paces for longer ones. But it wasn’t clear if this pattern also applied to joggers under more relaxed conditions.

To find out, Selinger and her colleagues analyzed data from 4,645 real-world joggers who collectively took 37,201 runs that ranged from 1.6 to 11.3 kilometers (1 to 7 miles) while wearing fitness trackers. They found that the real-world joggers generally kept to the same speed regardless of how far they ran. Only over distances greater than 10 kilometers (6.2 miles) did the runners slow slightly, likely due to fatigue kicking in.  

The researchers also tracked how much energy 26 college students burned while running at different speeds on a treadmill. The team then compared these participants with recreational joggers from their database of similar age, sex, and body mass index (BMI) whose runs covered relatively flat terrain. It turned out that the speeds that were most energy-efficient for the treadmill runners matched the preferred speeds of the real-world joggers.

“For a lot of folks it’s the [pace] that’s going to feel quite comfortable and that we have this natural tendency to slip back into,” Selinger says. “It’s certainly the case that you can and do run faster in other settings; if you’re in a race, you’re going to push yourself beyond that energy-optimal gait.”

This optimal speed varies depending on characteristics such as weight or sex; the most energy-efficient speed was on average 2.65 meters per second (8.7 feet per second) for females and 3.35 meters per second (11 feet per second) for males. (The researchers inferred the sex of study participants in the wearables group from self-reported user identification in the device’s app). However, these estimates probably aren’t broadly representative, Selinger cautions. The energetic data she and her colleagues gathered came from healthy young adults who were athletic but not elite runners. Measuring participants from a wider range of ages, fitness levels, and other demographics could help the team build a more complete picture. 

“Running at your preferred, energy-optimal speed is also a great choice to get the benefits to mental health and protection against disease that physical activity has.”

— Jennifer Hicks, a biomechanist at Stanford University

The researchers additionally plan to investigate how training and environmental conditions such as the weather affect a person’s energy-optimal running speed. Future studies could also track participants during routine jogs as well as on the treadmill, Raichlen adds. “It would be nice to see more direct matching of individuals with their energy costs,” he says.

Whether walking, galloping, flying, or swimming, animals generally stick to the most efficient speed for their bodies, says Jennifer Hicks, a biomechanist at Stanford University and another coauthor of the report. The new findings indicate that humans share this trait. “From an evolutionary perspective, moving in the way that’s most energy efficient makes a lot of sense in that we can travel farther with less fuel,” she says.

The results may also have practical applications for exercise scientists, rehabilitation specialists, coaches, and sports medicine practitioners. “Understanding what drives people to move the way that they do is a really important first principle before we start thinking about training people to move in other ways, or adding assistive devices to their body that are going to change how they move,” Selinger says.

It’s possible that designs for fitness trackers or running shoes could be improved by taking into account people’s most efficient running speeds. “Can we design a shoe that will shift someone’s energy from that pace to a slightly different speed so that becomes their new natural speed?” Hicks says.

[Related: Why do marathon runners get the runs?]

For recreational runners looking to spend more energy, she says, listening to music or running with other people are great ways to change up your running speed. “If burning calories is the goal of your run, running a little faster than your natural tendency or even a little slower is the pace that may make sense,” Hicks says. 

Selinger adds that even though you burn fewer calories when you are running slower, it’s going to take you much more time to get to your destination—so overall, you end up burning more calories. That is, you’re going to burn more calories running a mile very slowly than you are running that mile at your most efficient speed. In this way, Selinger says, our bodies are similar to a car that must cover a set distance. “You would burn more fuel if you just idled and barely moved and it took you hours to get from point A to point B, and you would also burn more fuel if you put the pedal to the metal and went as fast as you can,” she says. “There’s an optimal speed you can travel your car at to burn the least amount of fuel, and the same is true for the runner.”

But all that said, running and other forms of exercise offer many advantages aside from burning calories, such as strengthening muscles and lowering the risk of cardiovascular disease.

“I wouldn’t want folks to get too hung up on the calorie-burning aspect of it,” Hicks says. “Running at your preferred, energy-optimal speed is also a great choice to get the benefits to mental health and protection against disease that physical activity has.”

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Why gardening shouldn’t just be a pandemic-time trend https://www.popsci.com/science/gardening-pandemic/ Fri, 22 Apr 2022 22:00:00 +0000 https://www.popsci.com/?p=438751
A photo of a person's hands and arms who is gardening with flowers.
Gardening, if you have the time and resources, may benefit your well-being. Deposit Photos

People across the world found refuge in gardening.

The post Why gardening shouldn’t just be a pandemic-time trend appeared first on Popular Science.

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A photo of a person's hands and arms who is gardening with flowers.
Gardening, if you have the time and resources, may benefit your well-being. Deposit Photos

This article was originally featured on The Conversation.

As lockdowns went into effect in the spring of 2020 to slow the spread of the coronavirus, reports emerged of a global gardening boom, with plants, flowers, vegetables and herbs sprouting in backyards and on balconies around the world.

The data backs up the narrative: An analysis of Google Trends and infection statistics found that during the first few months of the COVID-19 pandemic, country-by-country interest in gardening, from Italy to India, tended to peak just as infections peaked.

Why did so many people find themselves being pulled toward the earth in a time of crisis? And what sort of effect did gardening have on them?

In a new study conducted with a team of environmental and public health scholars, we highlight the extent to which gardening became a coping mechanism during the early days of the pandemic.

Even as restrictions related to COVID-19 have eased, we see some real lessons for the way gardening can continue to play a role in people’s lives.

Dirt, sweat, tranquility

To conduct our study, we used an online questionnaire to survey more than 3,700 respondents who primarily lived in the U.S., Germany and Australia. The group included experienced gardeners and those who were new to the pursuit.

More than half of those we surveyed said they felt isolated, anxious, and depressed during the early days of the pandemic. Yet more than 75% also found immense value in gardening during that same period. Whether done in cities or out in the country, gardening was almost universally described as a way to either relax, socialize, connect with nature or stay active.

More than half of the respondents reported a significant increase in the amount of time they were able to spend gardening. Other respondents found some value in growing their own food, but few felt financially compelled to do so.

Instead, most respondents saw gardening as a way to connect with their community and get some exercise.

People with more personal difficulties due to COVID-19, like the inability to work or struggling with child care, were more likely to spend more time gardening in their spare time than they had in the past.

The garden as a refuge

In our analysis of written responses to the survey, most gardeners seemed to either experience a heightened sense of joy and reassurance or feel more attuned to the natural world. This seemed to have positive therapeutic and psychological benefits, regardless of age or location.

To many people, gardening became a sort of safe space–a haven from daily worries. One German gardener started seeing their garden as a sanctuary where even “birds felt louder.”

“Gardening has been my salvation,” a respondent from the U.S. noted. “I’m very grateful I can surround myself with beauty as a buffer to the depressing news COVID brings each day.”

Another German gardener wrote that their garden became their “little safe universe in a very uncertain and somewhat dangerous time. … We have learned to appreciate the so far very high value of ‘own land, own refuge’ even more.”

A green prescription

As life returns to normal, work ramps up and obligations mount, I wonder how many pandemic gardens are already being neglected.

Will a hobby born out of unique circumstances recede into the background?

I hope not. Gardening shouldn’t be something that’s only taken up in times of crises. If anything, the pandemic showed how gardens serve a public health need–that they’re not only places of beauty or sources of food, but also conduits for healing.

In fact, several countries like New Zealand, Canada and some in Europe now allow “green prescriptions” to be issued as alternatives to medication. These are directives from doctors to spend a certain amount of time outdoors each day or month–an acknowledgment of the very real health benefits, from lowered stress to better sleep and improved memory, that venturing into nature can offer.

I also think of the people who never had a chance to garden in the first place during the pandemic. Not everyone has a backyard or can afford gardening tools. Improving access to home gardens, urban green spaces and community gardens could be an important way to boost well-being and health.

Making seeding, planting, pruning and harvesting part of your daily routine seems to open up more opportunities, too.

“I never previously had the time to commit to a garden,” one first-time gardener told us, “but [I’ve] found such satisfaction and happiness in watching things grow. It has been a catalyst for making other positive changes in my life.”

Disclosure statement: Alessandro Ossola receives funding from the USDA and CDFA.

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Enhance your workouts with ‘invisible exercise’ and brain training https://www.popsci.com/diy/expectation-effect-david-robson-excerpt/ Wed, 23 Feb 2022 02:00:00 +0000 https://www.popsci.com/?p=426699
A woman in orange workout leggings and a gray sleeveless workout top doing a lunge squat with a barbell in a gym.
If you believe it, you may be able to achieve it. Jonathan Borba / Unsplash

The new book "The Expectation Effect" aims to help people harness the mind-body connection to improve their lives.

The post Enhance your workouts with ‘invisible exercise’ and brain training appeared first on Popular Science.

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A woman in orange workout leggings and a gray sleeveless workout top doing a lunge squat with a barbell in a gym.
If you believe it, you may be able to achieve it. Jonathan Borba / Unsplash

Excerpted from The Expectation Effect: How Your Mindset Can Change Your World by David Robson with permission from Henry Holt and Company. Copyright © 2022 by David Robson.

The power of the mind-body connection has long been known among professional athletes.

The middle- and long- distance runner Paavo Nurmi (1897-1973)—a nine-time Olympic gold medallist nicknamed the Flying Finn—expressed as much when he said, “Mind is everything; muscles, pieces of rubber. All that I am, I am because of my mind.”

This is also the philosophy of Eliud Kipchoge of Kenya, arguably the greatest marathon runner of all time. “I always say I don’t run by my legs, but I run by heart and my mind,” he explained. “What makes a person run more is their mind. If your mind is calm, and well concentrated, then the whole body is controlled.”

Scientists are now catching up with this thinking. Recent findings may help professional athletes win world records, but they are even more relevant for reluctant exercisers who struggle to maintain a fitness regimen. By adopting the right mindset, even a devoted couch potato may enjoy more gain, and less pain, from their workouts.

Mind over muscle

Much of this new understanding stems from studies of the placebo effect. Consider the research on caffeine—a muscle stimulant that is thought to enhance performance in many sports. In one study, bodybuilders were given a shot of a bitter-tasting liquid, which they were led to believe contained a high concentration of caffeine. In reality it was a dose of decaf—but they still managed to increase the number of repetitions by around 10 percent above their previous limit.

Other researchers have examined the influence of expectations on participants’ “maximum aerobic capacity” (VO2 max)—the peak oxygen consumption during intense exercise. To find out if positive feedback could alter this basic measure of fitness, researchers at the University of Nevada, Las Vegas, asked a group of participants to undergo two VO2 max tests. Although the first test was accurately measured, some were given false positive feedback about their performance. This resulted in a significantly better result on a second VO2 test a few days later. In other words, how fit someone appeared changed according to how fit they thought they were.

Our expectations of our physical abilities interplay with our genetic disposition for exercise, according to a paper published in 2019. The scientists first performed a genetic test to identify whether their participants were carrying a certain version of the CREB1 gene, which is thought to reduce people’s aerobic capacity and increase body temperature during exercise. The test was real, and the researchers kept a record of the results. The outcome given to participants, however, was random, creating expectations that they either were or were not “naturally” good at exercise. Those with the negative expectations showed reduced stamina, with lower air flow in and out of the lungs and the transfer of oxygen and carbon dioxide. On some of these physiological measures, the effects of expectations appeared to exert more of an influence than the actual gene type did.

Invisible exercise

Some of the most striking expectation effects concern our perceptions of our fitness outside of the gym. Many everyday tasks can strengthen the body, even though they look nothing like a typical workout. According to groundbreaking research, the meanings that we attach to those activities may determine whether or not we reap the full benefits of exercise.

The existence of “invisible exercise” should not be a surprise—our understanding of it dates back to the very first study to examine the benefits of physical activity. Soon after World War II,  the British physiologist Jeremy Morris wanted to understand why some people are more prone to heart disease than others. 

Men working on London’s buses proved to be the perfect population to study. Drivers spent most of their day sitting, while conductors climbed up and down the stairs to collect fares and help passengers with their luggage. Although this was relatively gentle exercise, Morris found that the daily activity roughly halved the bus conductors’ risk of heart failure.

Morris’s findings inspired an avalanche of further research on the benefits of exercise. The much-touted recommendation that we should aim for 150 minutes of moderate exercise (or 75 minutes of vigorous activity) per week can be traced back to those bus conductors. But many of us are still not clear about what actually counts as moderate or vigorous exercise, and that is important when it comes to the formation of our fitness mindsets. 

To compare the intensity of different activities, physiologists use a quantity known as “metabolic equivalents” (METs). Moderate exercises are between 3 and 6 METs, and vigorous exercises anything above 6 METs. Many everyday activities and pastimes meet these requirements:


ActivityMetabolic equivalent
Housekeeping
Washing the floor3
Cleaning windows3.2
Making the bed3.3
Cooking/washing up3.3
Moving furniture5.8
DIY
Carpentry (e.g., hammering nails)3
Painting/wallpapering3.3
Gardening
Chopping wood4.5
Mowing the lawn6
Pleasure
Walking the dog3
Outdoor play with children5.8
Dancing7.8

How many of us play with our children or dance the night away without even realizing that we’re working out? At the very least, a greater appreciation of these kinds of activities should lead us to be more positive about our level of fitness—a changed expectation that could reconfigure the prediction machine so that other, more formal workouts feel like less of a strain. 

Even more remarkably, this shift in mindset might determine the long-term benefits of the activities themselves, according to a study by Alia Crum and Ellen Langer at Harvard. By thinking of everyday activities as exercise, rather than work, we can become healthier.

The participants were cleaners from seven different hotels. Crum and Langer suspected that few of these cleaners would be aware of the sheer amount of exercise that their job entailed, and, given the power of expectation to shape our physiology, that this might prevent them from gaining the full benefits of their daily workout. To test the idea, the scientists visited four of the hotels and gave the cleaners information about the kinds of physical activity that count as exercise, and then offered some details about the energetic demands of the cleaners’ work, which, over the course of the week, should easily add up to the surgeon general’s exercise recommendations.

A month later, the scientists visited the cleaners again to measure any changes in their health. Despite reporting no alterations to their diet or increased physical activity outside work, the cleaners who received this information had lost about two pounds each, and their average blood pressure had dropped from elevated to normal. The shift in expectation—and the meaning that the cleaners ascribed to their work activities—had changed their bodies, while the cleaners at the remaining three hotels, who had not received the information, showed no difference.

It was a relatively small study—and there was always the possibility that after they’d been given the information, the cleaners had put a bit more “oomph” into their work. But a follow-up by Crum, who is now at Stanford, and her colleague Octavia Zahrt provides much more compelling evidence that people’s expectations really can influence the long- term benefits of exercise through the mind-body connection. Their study used data from health surveys monitoring more than 60,000 people for up to 21 years. Crum and Zahrt found that the “perceived physical activity” of the participants—whether they felt they did more or less exercise than the average person—could predict their risk of mortality, even after the researchers controlled for the amount of time the subjects said they actually spent exercising, and other lifestyle factors, like diet.

How many of us play with our children or dance the night away without even realizing that we’re working out?

Importantly, some of the participants in these surveys had worn accelerometers for part of the study period—yet the influence of their perceived physical activity remained, after the researchers had taken these objective measures of physical activity into account. Overall, people who took a more pessimistic view of their fitness were up to 71 percent more likely to die during the surveys, compared with those who thought they were more active than average—whatever the status of their actual exercise routine.

Summing up the relevant evidence to date, a recent review paper concluded that our expectations of exercise can shape the perceived exertion, mood, gains in self-esteem, cardiorespiratory fitness and blood pressure—all important outcomes from any workout.

What this might mean for you

There are many ways that we can apply these expectation effects ourselves.

The first step is to be honest about your current assumptions. You might have formed negative beliefs about your inherent aptitude to fitness, based on bad experiences in gym classes; if so, you could try to question whether they reflect an objective truth—and remind yourself that everyone has the potential to improve their fitness, no matter what the baseline is. 

Secondly, you can try to reframe the feelings of exercise itself. For many people, being out of breath and sweaty triggers negative patterns of thinking—the beliefs that you are “hopeless” and “weak” and are destined to fail. Instead, remind yourself that aches and pains are a sign you are building the strength of your muscles, increasing blood flow and expanding your lungs.

Thirdly, you should avoid “upward comparisons.” Instagram and TikTok are full of “fitspiration” accounts—but studies suggest that looking at these pictures before a workout can result in worse body image and greater feelings of exertion during exercise.

We can’t achieve immediate miracles when applying this research, but even modest expectation effects can make it much easier to keep to your fitness goals. The end result will be a longer, happier, healthier life—a much better prize than a gold medal.

David Robson is an award-winning science writer based in the United Kingdom. A graduate of Cambridge University, he previously worked as an editor at New Scientist and a senior journalist at the BBC. His writing has appeared in the Guardian, the Atlantic, Men’s Health, the Psychologist, the Washington Post, and many other publications. His first book, The Intelligence Trap, was published in 2019 and has been translated into fifteen languages.

Buy The Expectation Effect: How Your Mindset Can Change Your World here.

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Can the ‘Nintendo generation’ survive bootcamp? The Pentagon isn’t sure. https://www.popsci.com/military/nintendo-generation-military/ Tue, 01 Mar 2022 15:00:00 +0000 https://www.popsci.com/?p=427679
Child playing Nintendo Switch.
Brittle bones from too much gaming makes the list of concerns. Polina Tankilevitch from Pexels

A February report from the Military Health System had a lot to say about the fitness of America's youth.

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Child playing Nintendo Switch.
Brittle bones from too much gaming makes the list of concerns. Polina Tankilevitch from Pexels

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This story originally featured on Task & Purpose.

The Department of Defense has once again shown its age and its disdain for those daggon kids and their daggum Nintendos.

An early February press release, put out by the Military Health System, took aim at 18-to-25-year-olds and suggested that they’re having a hard time making it through boot camp because their bones are brittle from playing too many video games. 

“Today’s recruits are coming from a far more sedentary lifestyle compared to previous generations, making their skeletons more prone to injuries because they’re not used to the kind of intense activity they will face at basic training,” reads the release.

But wait, it gets better. The statement even includes a few new Pentagon buzzwords and catchphrases.

“The ‘Nintendo Generation’ soldier skeleton is not toughened by activity prior to arrival, so some of them break more easily,” said Maj. Jon-Marc Thibodeau, a clinical coordinator at Fort Leonard Wood, Missouri. (Side note: “Nintendo Generation soldier skeleton” is an excellent idea for a band name or a DARPA project.)

The age bracket being discussed, ages 18 to 25, places those prospective recruits squarely within Generation Z, which includes those born between 1997 and 2012. So for once, it’s not millennials that everyone is b******* about, despite the use of the phrase “Nintendo Generation,” which typically refers to millennials—a generation that served in America’s longest period of sustained conflict.

It’s also worth noting that the statement, which suggests that one’s skill in video games is inversely proportional to their military readiness, conflicts with the Defense Department’s recent messaging on the matter. Just this month the military put out another news release saying that playing first-person shooters actually makes Marines and sailors a bit more combat-ready since recent research suggests that it improves the speed at which they learn new tasks. That’s to say nothing of the energy and money the various military branches have poured into esports teams as a recruitment tool, and probably a retention incentive.

Despite the press release’s critical words on the fitness of young Americans, the post includes some helpful tips for prospective recruits who want to swap their controllers and pajamas for an M4 and a uniform they’ll get yelled at for wearing improperly. Starting with: exercise before arriving at boot camp.

“A few weeks of deliberate fitness preparation before shipping out to boot camp or basic training can greatly increase an incoming recruit’s chances of success by avoiding the most common injuries that can delay or derail a recruit’s completion of initial military training,” the statement reads.

It goes on to note that common injuries include “acute fractures and falls” and tears to the ACL, as well as muscle strains and stress fractures. For those looking for some more information on pre-enlistment training, the press release included a handy link for that.

While it’s hilarious that there’s an official military statement that accuses an entire generation of having weak bones because they enjoy playing “Pokemon Go,” or whatever kids do these days, this is nothing new. In fact, it’s a time-honored tradition for older generations to look at the youngest one and see nothing but a bunch of soft kids. It’s also a drum that’s been beaten repeatedly for the past several years, and while there are concerning statistics about how 71 percent of America’s youth are not eligible for military service due to drug use, being out of shape, overweight, or failing to meet the education requirements, young Americans have, and in all likelihood will continue to volunteer to serve.

Then again, Gen Z doesn’t seem too keen on the idea at the moment.

Update: This article has been updated to note that the term “Nintendo Generation” typically refers to millennials, not members of Generation Z.

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The long road back to fitness after COVID https://www.popsci.com/health/how-to-exercise-after-covid/ Sat, 29 Jan 2022 12:00:00 +0000 https://www.popsci.com/?p=422700
A person in workout attire trying to run but they're chained down to a viral particle.
Returning to exercise after an infection can be a challenge. Avalon Nuovo

A pulse oximeter, debilitating fear, and one writer's slow climb back to working out.

The post The long road back to fitness after COVID appeared first on Popular Science.

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A person in workout attire trying to run but they're chained down to a viral particle.
Returning to exercise after an infection can be a challenge. Avalon Nuovo

I remember the moment my partner, my elderly parents, and I knew for sure we had COVID-19. It was a gloomy evening in April 2021, and I was battening down my mental hatches against whispers insisting the persistent full-body ache I’d begun to feel was the infamous new coronavirus. Anything but that, I begged. My city, New Delhi, India, was eerily empty. Black plumes of crematory smoke billowed high above the skyline, and ambulances screeched through the night. We were in the middle of a full-blown apocalypse: Everyone I knew was sick, in the hospital, or dying.

Penned up in a 30-building apartment complex with at least 2,000 other families, we checked a popular COVID-tracking app and saw 400 active cases nearby. By the time we finally managed to coax an overworked clinic worker to swab our throats and noses, we’d added four more.

To add to my anxiety, I immediately had to stop exercising upon our diagnosis. I was 31 and had long used fitness to distract from the stress of everyday life, but it would not be able to help me through this. So much of what I’d read pointed to how terrifying physical exertion could be while infected: The disease attacks lung tissue and can cause inflammation in the heart and other organs, making even the most mundane movements exhausting and potentially dangerous. And it’s still unclear how long it takes the human body to recover once the virus is gone. When and to what extent would I be able to be active again?

Today, almost two years into the pandemic, the answer to that question remains shaky—but new COVID research is guiding my informed approach to fitness each day. If you’re in similar straits, perhaps my experience will help you find your footing in recovery.

Days 1 to 14 of COVID

A person sitting on the ground in the shadow of a large COVID-19 viral particle.
Even a mild COVID case can cast a shadow over your daily life. Avalon Nuovo

After my positive test result, there was little time to separate my illness from the struggles of my loved ones. But I soon realized that I thankfully had a mild case. My symptoms did not last beyond the seventh day, and they largely involved a sore throat, congestion, diarrhea, fatigue, and although not a direct symptom of the virus, a pervasive sense of terror. Shaken by how stretched medical resources were, I started to obsessively map routes to nearby hospitals and sleep with a pulse oximeter under my pillow.

Meanwhile, my workout equipment gathered dust. I’d stopped going to the gym long before the pandemic, choosing to buy exercise gear for the apartment and making home workouts a bonding exercise for me and my partner. I posted pictures of our dumbbell sets and deadlift bars all the time; I couldn’t get enough of it. I felt like I was losing a vital piece of my life when our physician advised us to “take it easy” for a couple of weeks.

He wasn’t exaggerating. Medical experts have been warning athletes and other active individuals about the risks of COVID since early in the pandemic. Among them was Cleveland Clinic Sports medicine physician Marie Schaefer, whose recommendations were among the first I read during my isolation. 

“Anyone, including young athletes, could experience a severe case or have long-term damage, which is why it’s so important to take this seriously,” Schaefer noted. “This is especially true with active individuals, as it can be difficult to tell what long-term effects someone is going to have after they recover from the virus. Some people might fare just fine and will be able to jump back into their old training regiment, while others will find that their athletic performance just isn’t what it used to be.”

Her words were particularly alarming because I read them at the same time that three 30-year-old former colleagues had been hospitalized with severe COVID. One eventually died. As India’s second wave of cases rolled on, we realized the virus was hitting younger people hard—many between 21 and 40 years old ending up succumbing. Doctors said this was expected for a country that did not vaccinate anyone under the age of 45 until late 2021, but for minds socially conditioned to equate youth with strong health, this was disheartening.

Schaefer’s advice was succinct: Active individuals, like myself, needed to understand that our return to exercise would be determined by how serious our infection was.

I would wait it out, then.

Days 1 to 5 after COVID

A person standing next to a viral COVID particle, leaning on it and looking exhausted.
Once COVID symptoms subside, you may not be able to jump right back into your previous workout schedule. Avalon Nuovo

Someone posted to my high school alumni group on Facebook that our vivacious middle-aged commerce teacher had gasped for oxygen, then died. Next came an aunt. A younger friend. People I used to know. People I didn’t know.

I stopped thinking about morbidity and focused wholly on our individual recoveries. We were all over the hump. Our symptoms had been mild and dissipated long before the 14th day that generally marks the end of COVID’s transmissibility. The flickering green line of our pulse oximeter was holding steady between 94 to 100 percent, the normal oxygen saturation range. Anything below 94 percent can be a reliable indicator of significant lung impairment. I ached to squeeze into my sneakers, lift a weight heavier than the load of my head off the bed.

Had I gotten lucky? In mid-April 2021, the British Journal of Sports Medicine (BJSM) published wide scale data that said statistically, my mild case was not just random. Eight US-based researchers studied nearly 50,000 adults who were treated for COVID in California between January 1 and October 21 of 2020—and found the more active people were, the less likely they were to be hospitalized or die from COVID. Patients who exercised fewer than 10 minutes per week experienced the highest risk, while those who consistently met the World Health Organization’s standard of 150 minutes fared best.

[Related: How much exercise do I need to stay healthy?]

However, the paper didn’t look at what happened as the subjects recovered from the virus: whether they faced issues trying to be active again, and whether they had a better chance of avoiding long COVID if they did.

“We hope that being physically active results in a faster recovery and lower risk of long COVID, but we have not examined these questions yet,” says study co-author Deborah Young, head of the behavioral research division at the Kaiser Permanente Southern California Department of Research and Evaluation. “The public health message for COVID outcomes as well as cardiovascular, cancer, mental health, and other outcomes is to be physically active. Thirty minutes on most days is enough to reduce risk.”

The research was thorough, but none of it dealt with activity after a diagnosis. For that, recommendations vary vastly for “recreational athletes,” meaning those who aren’t professional or elite athletes.

For example, Schaefer from the Cleveland Clinic recommended a minimum rest period of 10 days for all active individuals, regardless of whether they’re symptomatic or not. That countdown begins on the first day they experience symptoms, or on the day they test positive. She also said that any athlete with moderate or severe illness, or any athlete who had to be hospitalized, should be evaluated by a health care provider before restarting any form of exercise. She further advised all active people to follow a graduated, supervised return to activity. 

The first week should be slow, beginning with just 15 minutes of movement for each of the first two days, at no more than 70 percent of your maximum heart rate. If that goes well, the guidelines say to start increasing activity.

For many adults, supervision simply means having someone watch your workout. In my case, this was my partner and exercise buddy—and our trusty oximeter.

The graduated process is slightly more complicated, but a guidance document for COVID recovery published in BJSM lays it out nicely. The first week, for example, should be slow, beginning with just 15 minutes of movement for each of the first two days, at no more than 70 percent of your maximum heart rate. If that goes well, the guidelines say to start increasing activity, but never by more than 15 minutes per day.

Another BJSM study suggests an additional seven days of rest on top of the 10-day period, and says athletes should try to walk about a third of a mile (500 meters) on flat ground. If they feel breathless or fatigued, they should reduce their exercise load and not do anything until they’ve rested at least 24 hours without complications.

In the end, everyone knows their body best. In a world with ever-evolving developments and still-nascent science about how the deadly new virus could affect humans, I realized I needed to be the primary gatekeeper of my health. Did I really think I was fit enough to lift weights and run again? Did it hurt to turn on the shower, engage in foreplay, experience a particularly crushing hug?

I asked myself questions, repeatedly. Monitored. Monitored. Monitored. I spoke to my physician on the phone, who advised that I start slow and stop if I felt uncomfortable. He also told me to check my pulse and oxygen saturation every time I finished a workout. I promised I would. While it is natural for blood-oxygen levels to decrease slightly from exercise, they should bounce back quickly afterward (this, of course, can vary according to fitness levels.)

Yoga was my first choice when I returned to activity. It would be gradual, and I thought I would find it easier to limit to under 20 minutes if I chose a set of Hatha moves (a slower-paced style that focuses on holding poses). Ideally, it would serve to regulate my breathing, while also giving me that “post-exercise” feeling I’d been craving.

Finally, 17 days after my symptoms first appeared, I dusted off a navy blue yoga mat, a pair of resistance bands, and lay down, supine and cautious. As I flowed through my practice, I paid close attention to my body’s reaction to every move.

Months later, I would come across an article by Jordan D. Metzl, a sports medicine physician at the Hospital for Special Surgery in New York. “As doctors, we can run tests, but you know your own body better than anyone else,” he wrote. “You know how you normally feel when you walk up the stairs, when you run, when you bike. If you’ve had COVID-19, are those things harder for you? Are you noticing a change in your body? If the answer is ‘yes,’ it’s important to speak with your doctor.”

I felt vindicated. But long before he put those words in print, I was stretching my weakened body on the floor, hoping I was doing everything I could for my mental and physical health.

Days 6 to 14 after COVID

A person squatting and straining to lift a viral COVID particle off the ground.
As you progress in your recovery, you can slowly start increasing your effort. Avalon Nuovo

Mentally, progress was slow. I felt more encumbered than ever by the daily headlines, vaccine inequity, and survivor’s guilt. While my 70-year-old parents had fully recovered, many others’ had not been so fortunate. Swathes of friends disappeared from social media, hunkering down to take care of ailing family. The virus consumed people in their 30s and 20s, but I remained, holding up my bruised mental health as a relic of the illness.

The urgent desire to exercise following a traumatic experience is natural. More than one study has found PTSD, or at least long-term anxiety or depression, to be common among COVID survivors, family members, and front-line workers. In such instances, the mind seeks out the high from endorphins—neurotransmitters released in abundance post-workout.

I sought it out frequently during my recovery. But to what end? Keen to shed light on any hurdles COVID might pose on physical exertion, researchers from the Sports Medicine Institute in New York analyzed a study conducted after the last SARS-CoV-1 pandemic in 2003. It followed 109 coronavirus patients as they returned to exercise, and found many were struggling with unprecedented long-term health complications. The authors of the 2020 paper concluded that athletes who had survived COVID-19 should be tracked the same way, at least for the first three to six months following infection.

Another publication by a team of sports medicine scientists, this time from Germany, suggests recreational athletes get a resting ECG and blood analysis in that same three- to six-month period to assess the unknown lingering effects of today’s disease. But the key word here is, still, “unknown.” When will we know? Even the German study confesses that many young athletes have few or no symptoms, so individualized guidance might be more meaningful.

For me, the second week of activity was an amalgamation of what I’d read, so I scaled up my workouts slightly. I now wanted the “runner’s high” of a fruitful cardio session, or the quick release of endorphins after a high-intensity resistance training session. I decided to apply the 50/30/20/10 rule developed by the US National Strength and Conditioning Association and the Collegiate Strength and Conditioning Coaches Association for athletes returning from a period of inactivity. This approach has been endorsed by some physicians for COVID recovery too. As such, I would reduce my normal exercise load by 50 percent the first week back, 30 percent less than normal the next week, then 20 and 10 percent the following weeks—as long as my body was comfortable at the end of each one. According to the creators of the rule, others might need to adjust those numbers based on the severity of their disease, or stretch the process over months rather than weeks.

Six days into my self-designed training module, I considered increasing my training time and intensity. I continued to work out at home with my partner five or six days a week, but scaled up from 20 to 30 minutes per day. I also added resistance training, but instead of lifting for both strength and hypertrophy (muscle size) as I always had, I aimed to merely get my muscles accustomed to doing the work again.

So there I was, squatting less than half my body weight, keeping to slow movements over longer periods to avoid accelerating my heart too quickly. The moment I hit 30 minutes, I’d clip my trusty pulse oximeter to the tip of my index finger and wait for the verdict. I’d feel a little fatigued, but I’d chalk it up to the exercise-hiatus. My oximeter always concurred.

Days 14 to 30 after COVID

A person holding a viral COVID particle and preparing to throw it away.
COVID-19 may not only affect the lungs, but muscles as well. Avalon Nuovo

By early June of 2021, there were not nearly as many ambulances or oxygen tanks on the streets of New Delhi. Collectively, we were coping. My partner was ready to take on the last leg of our recovery process, in a bid to assess whether we were truly symptom-free. 

A month earlier, a team of doctors in Italy had found that the reason many people stopped exercising while recovering from COVID was not due to problems with their lungs, but rather, issues with muscular performance and anemia. While those doctors specifically looked at patients who’d been admitted to hospitals, other research has shown that sarcopenia (loss of skeletal muscle mass) can be an “unavoidable consequence,” even when recovering from the disease in bed at home.

[Related: Everything you’ve ever wanted to know about muscles]

To scale up my workouts, I started to focus on hypertrophy—doing more reps per set than one would for conventional strength training, while also increasing the weights and time my muscles were held under tension. I was doing a full-body routine only three to four days a week to make it easier for me to recover and avoid wearing any one muscle out too much. I could handle it. I was getting through it.

As for cardio, I chatted with my physician to chart a slow buildup, as I had with everything else. Low Intensity Steady State cardio like paced walks and jogs became staples as I looked to gradually raise my VO2 max, the greatest amount of oxygen my body could use during exercise. Interval training, like HIIT, is usually a better VO2 max facilitator, but I wasn’t back at my pre-COVID ability yet.

… and today

A person in workout attire running.
Your recovery may not look the same as everyone else’s, but you should improve over time. Avalon Nuovo

Thankfully, my post-COVID activity has followed a linear progression: I’ve gradually lifted heavier loads and advanced from walking to running, listening to my body through it all. I received both doses of the vaccine when they were available, but have continued to exercise at home rather than at the gym.

It has now been nearly nine months since the onset of my COVID symptoms and I continue to raise the bar on my workouts, while mixing in plenty of stretches and rest. Maybe you have been on a similar path of recovery. If so, I cannot stress how important it is to have a primary care physician guide you through the process. There is no substitute for expert medical care while dealing with COVID, but there are small steps you can take on your own; through my infection I monitored blood pressure, glucose, and inflammation markers on my doctor’s advice.

At the outset of this COVID-initiated fitness journey, I had no idea how much I could or should do, or what my body would even allow. If you’re looking for at least some information on what to expect, this is me, talking to you.

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Get your kids’ hearts beating by teaching them to cross-country ski https://www.popsci.com/diy/cross-country-skiing-kids/ Fri, 28 Jan 2022 00:00:00 +0000 https://www.popsci.com/?p=422536
A child cross-country skiing on a snowy field near some round, tree-covered mountains.
Just because you won't be speeding downhill doesn't mean you won't be having fun. J G D / Unsplash

The flat white plains welcome you.

The post Get your kids’ hearts beating by teaching them to cross-country ski appeared first on Popular Science.

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A child cross-country skiing on a snowy field near some round, tree-covered mountains.
Just because you won't be speeding downhill doesn't mean you won't be having fun. J G D / Unsplash

Winds whipped the frigid peaks above Woodstock, Vermont, and I prepared myself to potentially ruin my young daughter’s day. As much as she loves downhill skiing, that simply wasn’t going to happen—hitting the slopes felt like we’d be risking frostbite to most of our toes. Closer to sea level, conditions were calmer and warmer, but I doubted she’d enjoy the slower speed and greater effort of cross-country skiing. 

Still, she and I drove to the Woodstock Nordic Center. A golf course outside of winter, the snow chases away golfers and the links lend themselves, along with the surrounding woods, to Nordic skiers. Despite her initial surprise at the heel-less bindings, she was excited to stab at the snow with her poles—tools most young skiers forgo in alpine.

We aimed to complete an easy and mostly flat mile-long trail, looping around the golf course. The path began with a hill, which meant she’d have little control at the start of our voyage. I worried my daughter would hate how she couldn’t pizza-stop as easily, and how she’d dread using her strength to cross flat ground. To my delight, however, she loved it, appreciating the sport for both the quality of exercise and the fun. Even the fun of falling.

“I could have done that for a whole year without stopping,” she said after our return to the Woodstock Inn, where a few artifacts of the sport hung on the wall. She studied the old skis, the way a young slugger might marvel at a Babe Ruth bat in Cooperstown.

Ultimately, my change of plans paid off, but if you’d rather ease a child into cross-country skiing, there are several ways to get them excited to try this invigorating sport.

When kids should start cross-country skiing

I decided to introduce my oldest daughter to cross-country skiing at eight, but I refused to take my five-year-old along. Reese Brown, the executive director of the Cross Country Ski Areas Association, recommends the sport to kids as soon as they can walk. A few years ago, I had a similar philosophy to Brown’s, but for downhill skiing. When my youngest was two, I put her on downhill skis and it took five instructors equipped with pool noodles to get my crying toddler down the hill. She rejected winter activities—everything from sledding to making snow angels—for the next three years.

But cross-country skiing is much different than alpine: “The barriers to entry for cross country skiing are very low, and the experience is much more user friendly,” Brown says.

Ski right out the front door

On a snowy day in my neighborhood, I often opt to ski out the front door instead of loading my skis into the car to find better terrain in the woods and at the nearby golf course. There’s a small window between the time the snow gets packed down in the streets and when the plow comes through to reveal the asphalt. But I try to venture out into the neighborhood on skis so my kids can see how accessible and novel the sport can be. Now that my daughter is a fan of the sport, she’s looking forward to joining me on a lap around the neighborhood once I get her a pair of skis.

Put downhill skis to more use

Last winter, when lift tickets had sold out because of COVID restrictions at most mountains, I realized I was not going to get my money’s worth for my daughter’s downhill ski rentals. To avoid feeling like I’d squandered the rental fee, I brought her and her alpine skis to our local golf course, tied a long rope through the belt loops of my ski pants, and towed her along, venturing deep into the park. Together, we skied down hills and through untouched powder—her first experience riding fresh snow.

If you’re towing a kid behind you, make sure the rope is double the length of your poles, as you don’t want to spear your offspring. For better protection, kids should wear their ski goggles and parents should never swing back their poles, which, for the most part, stay low and aren’t a real hazard.

Get a pulk

If you’ve ever seen a parent jogging with their infant in a runner’s stroller, a pulk is the cross-country-skiing equivalent. This carrier attaches to the skier—usually their hips—and gets pulled like a horse-drawn carriage. It’s a good way to inculcate toddlers on the joys of the sport.

Buy proper gloves

While most gear that works well for downhill is appropriate for cross-country skiing, things get a little trickier with gloves. A bulky mitten might make it difficult for kids to properly grip the poles, so you’re better off with gloves that are comfortable, warm, weatherproof, and allow for good dexterity. If you’re not ready to splurge on quality gloves that are good for cross-country skiing, shove extra pairs of inferior gloves into your pockets for when your kid’s hands get soaked.

Pick interesting terrain

Golf courses offer both flat stretches and the option for terrain that rolls and dips straight into snow-covered sand traps. Crossing wooden bridges without railings over a partially frozen river can make the sport feel like an epic adventure. Venturing into the serene, picturesque woods can transform the experience exponentially.

Create a scavenger hunt

In Stowe, Vermont, the Spruce Peak Outfitters sets up a wintertime scavenger hunt in the forest for kids, asking them to search for gnomes and other unnaturally placed items. While you don’t have to run through the forest setting up gnomes and wintry baubles in advance of a cross-country ski outing, you can create a nature-based scavenger hunt card and have kids check off cool finds, like red cardinals on a snowy branch, an evergreen, or that elusive dropped mitten.

Get inspired by a quest

The night before a cross-country excursion, sit down with a Tolkien tale or queue up an exciting film. The Empire Strikes Back, for example, features Luke Skywalker riding a wooly tauntaun on the ice planet of Hoth. A few minutes of that film before a ski outing can transform any snowy, barren landscape into the search for the Rebel Alliance’s Echo Base.

The post Get your kids’ hearts beating by teaching them to cross-country ski appeared first on Popular Science.

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Short walks could have a big impact on the country’s health https://www.popsci.com/science/exercise-can-increase-lifespan-us/ Thu, 27 Jan 2022 17:00:00 +0000 https://www.popsci.com/?p=422452
a man stretching out and warming up before exercise
Exercise activities don't have to be intense—they can include walking or dynamic stretching. Nigel Msipa/Unsplash

Injecting a quick workout to your day is simple, but with big benefits.

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a man stretching out and warming up before exercise
Exercise activities don't have to be intense—they can include walking or dynamic stretching. Nigel Msipa/Unsplash

In the rush of our busy lives, it can be hard to find time to exercise. Luckily, you don’t have to invest too much time to reap nationwide rewards. A new study shows that if every US adult over 40 walked just an additional 10 minutes each day, we would collectively prevent 110,000 deaths in the country each year. 

The researchers used data from a study that ran from 2003 to 2006, where scientists tracked participants’ physical activity for a week. Researchers then tracked death rates through 2015 in a mortality follow-up and analyzed the data against trends, in minutes, for how long participants were physically active. They found that 10 extra minutes of exercise per day, in addition to normal daily activity, was associated with an 8 percent decrease of total deaths among men, and a 6 percent decrease of total deaths among women. The paper was published on Monday in JAMA Internal Medicine.

Many academic papers show individuals can reap health benefits by adding more exercise to their daily regimen. This paper is a little different since “it doesn’t focus on the benefits for individuals, but rather at the level of the population,” Pedro Saint-Maurice, the study’s first author and an epidemiologist at the National Cancer Institute, told CNN. “We can make our nation healthier by encouraging everyone to add an additional 10 minutes of activity or more each day.”

Though the message is not novel—we all know that exercise is good for you—inactivity still contributes to a significant portion of deaths in the US. A 2019 study from the US Centers for Disease Control and Prevention states that more than 8 percent of deaths are “attributed to inadequate levels of physical activity,” a statistically significant culprit for adults aged 40 and older.  

[Related: How much exercise do I need to stay healthy?]

Luckily, a quick workout doesn’t need to be grueling or tedious. Ten minutes of physical activity could be anything from walking to bodyweight exercises, pilates, or some simple dynamic stretching. 

“Fitting in 10 minutes of exercise every day is so much easier than people think. Consider how fast 10 minutes goes by when you’re mindlessly scrolling social media or watching your favorite TV show,” CNN fitness contributor and mind-body coach Dana Santas told CNN. Take three or four songs to find movements you like—the key is finding a sequence of movements that will moderately work your full body, he added.

It’s important to note the new paper did not involve any experimentation—there were no conditions or controls that could establish causation—so the study authors cannot say that being active for 10 minutes a day will increase your individual lifespan. But the idea of this study was to show that the health of the collective improves if the population as a whole is more physically active, lowering the statistical chances of death in adult populations.

“There is a message in this data for public health entities” about the importance of promoting physical activity to reduce premature deaths, Saint-Maurice told The New York Times, and the message applies equally to each of us.

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How much exercise do I need to stay healthy? https://www.popsci.com/health/how-much-exercise-health-benefits/ Sat, 22 Jan 2022 15:00:00 +0000 https://www.popsci.com/?p=421528
a woman in a white tank top does a yoga post on a pink and yellow background
The healthiest movement is whatever feels good. Pexels

Reaping the health benefits of staying active might be simpler than you think.

The post How much exercise do I need to stay healthy? appeared first on Popular Science.

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a woman in a white tank top does a yoga post on a pink and yellow background
The healthiest movement is whatever feels good. Pexels

New Year’s Day may have come and gone—and your resolutions may have already fallen by the wayside—but it’s not too late to start building a healthier relationship with physical activity. Regular exercise is associated with a host of benefits, from a lower risk of death from heart disease and cancer to a better overall mood

But contrary to what plenty of January advertising campaigns and fitness influencers will tell you, you don’t need intense new training regimens, expensive membership fees, or watches that buzz angrily at you to get up and get moving. 

Studies suggest that consistently doing modest amounts of moderate-intensity exercise, like walking and slow-paced yoga, is actually a more reliable path to better physical and mental health than large quantities of vigorous movement. 

“We put forms of exercise like running and spin on this pedestal thinking that they’re more intense and therefore better for you,” says Vivienne Hazzard, a postdoctoral researcher in psychology at the University of Minnesota. But ultimately, she says, the best exercise is whatever best fits into your day-to-day routine—and whatever you enjoy doing. Here are four evidence-backed methods to set yourself up for a more active new year, no step-counting required.

Break it up

The World Health Organization recommends that able-bodied adults get between 150 and 300 minutes of moderate-intensity activity each week, or between 75 and 150 minutes of vigorous physical activity. For example: a 20-minute brisk bike ride each day or three 25-minute runs each week would be enough to maximize health benefits. 

For those who are time-crunched, or who have a less-than-positive relationship with exercise, even those recommendations might feel daunting or unsustainable. But physical activity doesn’t have to be completed in large blocks of time to be good for you. Even a few minutes at a time is enough, says Loretta DiPietro, a professor of exercise and nutrition sciences at George Washington University. “I think one of the biggest deterrents to physical activity is people think they need to do it all at once,” DiPietro says.

[Related: The three strength exercises everyone should do]

Adults who spend most of the day sitting should balance each hour that they’re sedentary with two and a half minutes of moderate-to-vigorous activity, DiPietro says. She recommends setting a timer throughout the work day to remind you to take a break once an hour. Whenever it goes off, she says, spend two and a half minutes doing squats or jumping jacks, walking briskly around the block, jogging up and down the stairs, or doing something that gets your heart pumping in a similar way. You can even try combining this approach with the Pomodoro Technique—a productivity method that involves taking short breaks every half an hour and long breaks every two hours—to maximize your focus at work while keeping your body happy. Some studies suggest that taking brief breaks from tasks helps you stay mentally sharp. 

While a couple minutes at a time might not seem like much, there’s actually no need to also hit the gym if you take this approach—evidence suggests that balancing sitting with short active breaks is just as effective as 150 minutes of activity per week, when it comes to lowering risk of disease and death. Those two-minute squat breaks won’t make you into a buff powerlifter, of course, but the evidence suggests that they’re enough to give your body all the health benefits of exercise. 

Become a weekend warrior

A “weekend warrior” is a person who remains relatively sedentary throughout the week, but takes the time to bust out longer workouts once every few days. Evidence suggests that this approach to exercise is no better or worse than pacing out activity, in terms of life expectancy and risk of developing cancer or heart disease. Scientists had 3,500 American adults wear accelerometers—devices to measure intensity and duration of activity—for one week. Then, they followed up with the cohort six and a half years later. The results, published in the journal Medicine & Science & Sports & Exercise, found that people who were moderately or vigorously active for at least 150 minutes per week had a 60-69 percent lower risk of death during that time period—but there was no difference between the weekend warriors and those who exercised at a more regular clip. 

So if you dread squeezing in a weekday workout but genuinely enjoy getting active on the weekends—or you just have an easier time scheduling a couple 75-minute sessions than you do committing to a solid 20-to-30 every single day—this approach might work best for you. 

Consider setting a goal to spend each Saturday or Sunday doing something fun and active, whether that’s a hike, a pick-up soccer game, or exploring town on your bike. Then, put less pressure on yourself to go hard on weekdays. Just make sure not overexert yourself during those infrequent exercise excursions, DiPietro says. Weekend warriors may be just as healthy cardiovascularly, but their relatively inconsistent regimens can predispose them toward injury if they ramp things up too quickly. 

Plan a regular date

To reap more benefits from exercise, make a regular date to do something active with a friend—whether that’s a walk, jog, or bike ride. Having a plan in place doesn’t just hold you accountable to your goal. When scientists studied a college rowing team, they found that after team workouts, the rowers had higher pain tolerance compared to when they completed similar workouts on their own. Pain tolerance is a common proxy for endorphin levels, and the researchers hypothesized that synchronized activity might enhance the feel-good effects of exercise, and may even provide an added boost of motivation.

[Related: The best home fitness equipment]

Just make sure that you and your workout buddy are aligned on what kind of activities you want to do more of—and how you talk about doing them. “If you’ve had a really restrictive or compulsive relationship with exercise, your goals are going to look different than someone who’s maybe been less physically active and is just wanting to get moving,” says Blair Burnette, a postdoctoral researcher in psychology at the University of Minnesota. Make sure you’re aligned on what your goals are—if not for your entire fitness regimen, then at least for the activities you do together. 

Ease up on yourself

Staying fit doesn’t have to involve putting on gym clothes or breaking a sweat, Burnette says. “Broaden your conception of what exercise is,” Burnette says. If hiking, yoga, and weight lifting aren’t your thing, you can instead plan to plant a garden this spring, resolve to start running one of your regular errands on foot, or start commuting to work on your bicycle once per week. 

And no matter what your exercise goals are, there’s no need to beat yourself up if you don’t hit them in a given week. Any exercise is better than none at all, diPietro says. A meta-analysis of 11 different studies showed that people who got some physical activity, but didn’t quite reach the World Health Organization’s recommendations, still had lower rates of mortality compared to people who were totally sedentary. In fact, people who exercise once per week have lower risk of heart disease than people who exercise every single day without taking breaks, according to a 2015 study published in the journal Circulation. Getting enough rest can be just as important as getting enough activity. 

On a similar note, there’s no need to train like an athlete if your goal is to improve your wellbeing. It’s one thing to do regular HIIT and Crossfit-style workouts if you genuinely enjoy the challenge and the camaraderie, but don’t force yourself to participate in high-intensity activities in the name of health. After all, athletics isn’t really about wellness—in fact, studies show that Division I athletes reliably have worse health later in life than non-athletes. 

The key is to stop worrying about what kind of physical activity you think you should do, and focus on what kind of activity you will do—and what kind makes your body and mind feel better than being sedentary. That might be a stepping stone to a future of intense athleticism, but it might also just be a daily habit that keeps you healthy and happy for years to come. 

“The myth is that exercise has to be vigorous to be effective. That’s just not true,” DiPietro says. “Think about exercise like filling a glass of water. You just keep filling it until it’s full.”

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Don’t let influencers tell you how to get rid of cellulite https://www.popsci.com/cellulite-fat-muscle-solution/ Fri, 28 May 2021 20:00:00 +0000 https://www.popsci.com/uncategorized/cellulite-fat-muscle-solution/
bikini butt
freestocks.org

Magical potions and expensive lasers won't make your cellulite dissapear.

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bikini butt
freestocks.org

This post has been updated. It was originally published on December 30, 2019.

No one wants to hear that there’s no solution to the problem that vexes them. And while we might hate to admit it, we don’t want to find out that the solutions that do exist are time-consuming and difficult. Take our bodies, for example: Most of us want whatever our personal vision of a perfect physique is, and we want it yesterday. We want our cellulite to improve instantly. But easy fixes to our beauty wishes are like magic tricks—you’re willingly suspending your skepticism in order to believe in something better than reality. If you looked harder, you’d see the deception every time.

This is why it’s so easy to sell people—and unfortunately women in particular—expensive salves and bizarre contraptions designed to cure not just aesthetic problems, but insecurities too. We don’t buy cellulite cream because vaguely lumpy-looking skin is really that big of a problem. We buy it because we hope that if our cellulite disappears, self-confidence will replace it. Once your butt looks smooth, you’ll be able to wear that bikini you bought two years ago that always makes you feel too bloated. You’ll finally feel comfortable wearing shorts against all odds after years of misplaced insecurity about your thighs. You know how it works.

Cellulite is an especially easy “problem” to target because somewhere around 80 to 90 percent of women have it to some degree—and they’re virtually all made to feel insecure because of it. So when one of your Facebook friends shares a post about a glorified massager, claiming it cured their cellulite…you’re going to at least click the link, right? That’s how one woman sold her FasciaBlaster to the masses, even though there’s no evidence it works. And it’s not just useless, either. It’s reportedly left women with severe bruises. Here’s a tip: bruising is not a sign of healing. It’s not a sign that you’re whipping your body into the shape you want it to be. It’s not a sign of weakness leaving the body. Bruising is a sign that you’ve damaged your blood vessels.

Hundreds if not thousands of women fell for that bogus device, and it’s just one of many. Every women’s magazine out there has hawked similar “solutions” and none of them ever seem to work.

And trust us: it’s very likely that none of them ever will.

What is cellulite, and why can’t it be banished?

That’s just reality. Cellulite is a byproduct of the way many women’s bodies store fat. The little chambers in our skin that house fat cells look different between the sexes. Biological men tend to have a kind of criss-cross pattern to their connective tissue, whereas most female-bodied people have vertical columns. Those columns make it easy for fat clumps to poke up through the skin, creating that lovely lumpy texture associated with cellulite. Having lots of fat or loose, thin skin makes things worse, though even slim people can have cellulite (and often do). Everyone has some body fat—we need it to survive—so it’s impossible to eliminate the stuff.

That’s why so many so-called cellulite solutions claim to rearrange the fat or restructure the skin rather than eliminating body fat entirely. Dermatologists have lasers and needles that supposedly zap away the clumps. Skincare companies sell balms that purport to tighten your skin. Some magazines even suggest exfoliating washes, as if fat cells are dirt that you can simply scrub away.

[Related: The sexy secrets of body fat storage.]

None of these really work. Some of them will have minimal, short-term effects. Those treatments also happen to be the most expensive. Topical creams can’t even penetrate down to a deep enough layer to work, and that’s assuming that they could do anything in the first place. None of these “cures” actually cure anything. That’s just how your skin is structured.

Losing body fat will improve cellulite, but it won’t eliminate it

Excess fat definitely makes cellulite worse. Having more (or larger) fat cells exaggerates the lumps, so losing fat will help. But since, again, the issue is your skin structure, you won’t totally get rid of the cellulite look. You can jog on that elliptical for two hours a day and never rearrange a single fiber of your connective tissue’s structure.

And let’s be honest, there are far better reasons to cut down on body fat than some lumpy bits on your butt. Cellulite should not become your fitness motivator.

Strengthening your muscles is the only (potential) cellulite treatment

Unlike all the other solutions, building muscle does actually have the potential to change how your body stores fat—or at least how it appears. You won’t fundamentally change those vertical columns in your connective tissue, but you can tighten an entire muscle group. Folks with that trusty Y chromosome don’t tend to get cellulite because their tissue is more interconnected, and doesn’t allow for large patches of fat to squeeze through. In theory, a strong muscle should mimic that fat-smoothing effect.

[Related: There are better ways to measure body fat than BMI.]

The caveat here is that there is alarmingly little research on whether strength training helps cellulite. Millions of dollars have been funneled into lasers and injections that don’t work, yet somehow no one has studied basic exercise principles. That being said, multiple dermatologists and cellulite experts recommend that patients lift weights if they’re determined to see real changes in their bumpy areas. So unlike the products advertised in your Facebook feed, strength training is actually worth a shot.

Weight training is important for women, too

Weight lifting has become more popular for women in the last few years, but there’s still a pervasive idea that somehow lifting instantly turns you into a stereotypically masculine bodybuilder. Let’s dispel this absurdity right now. Yes, lifting weights will give you bigger muscles. No, you will not look like a bodybuilder. It’s not like picking up a barbell will make your muscles swell up to ridiculous proportions—we all wish that it were that easy.

Heck, you don’t even need to bench press to get rid of your cellulite. It tends to develop on the upper thighs and butt, which you can strengthen by doing squats. Not those dinky air squats where you bounce up and down, mind you. We’re talking about real squats, where your butt gets below your knees and you have to squeeze your glutes to get back up. Not only will that likely improve your cellulite (though it’s not guaranteed to eliminate it), but you’ll also get a killer booty.

As a bonus, you’ll probably start to enjoy your body for something it can do, rather than what it looks like. Getting rid of your cellulite won’t magically make you self confident. But accomplishing something tough with your body? That might do the trick.

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How to work out for your mental health https://www.popsci.com/story/health/mental-health-exercise-advice/ Sun, 15 Aug 2021 15:00:00 +0000 https://www.popsci.com/uncategorized/mental-health-exercise-advice/
Woman stretching.
Switching up your routine and taking time for mindfulness are the psychologist-approved methods to making a workout strengthen your mental health. Pexels

Get physically fit while also paying mind to anxiety and depression.

The post How to work out for your mental health appeared first on Popular Science.

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Woman stretching.
Switching up your routine and taking time for mindfulness are the psychologist-approved methods to making a workout strengthen your mental health. Pexels

This post has been updated. It was originally published on September 18, 2020.

Even with gyms reopening at limited capacity, it’s still safer to exercise at home or outdoors. Check out our other Muscle Month to help you keep up your fitness, power, and health in socially distant times.

It’s no secret that your bodily health depends on your mental health and vice versa. While lack of exercise might emphasize feelings of depression and anxiety, squeezing into your workout gear can lead to lots of benefits, like a rush of happy endorphins and a distraction from your daily worries. Over time, active people tend to be more confident and social, according to the Mayo Clinic.

Hillary Cauthen, a psychologist and board member of the Association for Applied Sport Psychology, calls exercise a form of “consistent coping,” which keeps our minds resilient and prepared for any stress or difficulties life may throw at us. But the type of exercise also makes a difference on the individual level, Cauthen says.

“Any movement is wonderful for your natural boost,” she explains. “But when you dive a little bit deeper into where you hold tension or what you’re struggling with, you can adapt those workouts, and that increases the motivation to sustain [an active lifestyle]”.

Here are two of Cauthen’s tips on choosing a workout that best supports your mental health needs in the short and long run.

Be mindful while working out

It’s true that high-intensity workouts can give you cathartic release through a rush of positive emotions and clarity. But it’s also important to take the time to check in with your emotions, Cauthen says, and choose an activity that matches your status quo. If you’re feeling anxious, think an exercise like yoga or pilates that helps you center yourself and focus mainly on breathing. If your mind is running in circles, dipping down rabbit holes, and seeing the worst in every scenario, Cauthen says these activities can be incredibly helpful.

Refocusing your mind by being concentrating your energy on form, poses, and breathing can help rewire your brain to handle stress more effectively, she says. In fact, meditation has been shown to trigger neurotransmitters that help handle anxiety.

If you’re the type of person who only likes high-intensity fitness, try pairing the physical release with some other form of mental escape. Cauthen suggests reflective journaling after an intense run or boxing session to distill your emotions and figure out why you needed that escape in the first place. Even a meditative stretching session or walk can help you come to terms with the things you’re running from or fighting in the form of a workout.

[Related: Is Gatorade actually better than water?]

Mix it up to avoid mental monotony

Exercise isn’t a magic pill for your problems, so don’t think that working out every day won’t safeguard you from negative events or feelings (it’s actually pretty common for athletes to get depressed). But by switching up your workout routine, daily or weekly, you can eliminate some of the tedium.

Whether you’re a swimmer working on your stroke count or soccer player perfecting your footwork, getting out of the pool and off the field is a good way to both exercises and strengthen your mental health. Luckily, there are tons of ways to diversify the way you get in shape—and they all don’t give the same results.

For example, if your workout of choice is going for a run or grunting through a HIIT class, maybe throw in a more soothing pilates session once in a while to balance out the rush with self-reflection. Or if you’re prone to working out on your own, switch that up by flexing your social muscles at an outdoor fitness club.

If taking the leap to a totally new form of exercise stresses you out, simply add some spice to your morning jog or walk. Cauthen suggests taking out your headphones and focusing on your surroundings while you’re outside to bring yourself into a completely new mental space. Even shifting a single sense can work out your brain in a different—and good—way.

When you’re feeling down or depressed, you might find yourself slinking into a routine that keeps you feeling lonely and down. That could include exercise as well. So, Cauthen says, activating your brain to focus on how you’re feeling while steering yourself away from monotony can make your workouts more fulfilling on both the physical and mental end. After all, being fit is only one part of having a full and happy life.

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Check out the weirdest New Year’s Eve facts we could find https://www.popsci.com/weirdest-thing-new-years-champagne-exercise-calendar/ Sat, 22 Dec 2018 15:47:14 +0000 https://www.popsci.com/uncategorized/weirdest-thing-new-years-champagne-exercise-calendar/
three colorful plastic hats that say happy new year on a black background with noisemakers and ribbons
Noisemaker noise. DepositPhotos

A Weirdest Thing holiday spectacular.

The post Check out the weirdest New Year’s Eve facts we could find appeared first on Popular Science.

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three colorful plastic hats that say happy new year on a black background with noisemakers and ribbons
Noisemaker noise. DepositPhotos

What’s the weirdest thing you learned this week? Well, whatever it is, we promise you’ll have an even weirder answer if you listen to PopSci’s newest podcast. Season one of The Weirdest Thing I Learned This Week is available on iTunes, Soundcloud, Stitcher, PocketCasts, and basically everywhere else you listen to podcasts. It’s your new favorite source for the strangest science-adjacent facts, figures, and Wikipedia spirals the editors of Popular Science can muster. You’ve got just enough time to binge the whole bunch before our second season arrives early next year.

Check out our surprise holiday episode below:

Fact: The treadmill was originally designed as a way to occupy and employ prisoners.

By Claire Maldarelli

January is a rough time for staying in shape. In at least half the world, the days are as short as they are cold. But, at least for me, working out indoors can be even worse. Case in point: The treadmill. Some gym rats swear by the device, but I see the machine as pure torture. For me, the mental frustration of running in place is far worse than the numbing chill the cold air brings.

As it turns out, that psychological distress is not far from what the exercise machine was originally designed for.

In 1818, a prominent civil engineer named William Cubitt was working as a millwright designing, building, and fixing mills. At that time, he apparently became increasingly interested in the “welfare” of prisoners. So, he took it upon himself to reconfigure a mill such that it required human movement to keep it going, which is how it got the name treadmill.

The device was essentially a giant hollow cylinder with an iron frame around it, with wooden steps built around that frame—far more similar to today’s stairmasters. Forty prisoners at a time would climb up on the steps and as they did so, the mill would turn. The faster the wheel turned, the more rapidly the prisoners would have to keep climbing. It was mainly used to crush grains such as corn.

It was quickly adopted by all the major gallows in the United Kingdom and soon came to the United States as well. The U.S. abolished its use first, and Great Britain followed with the Prisoner’s Act of 1898.

Fast forward to 1968, when aerobic exercise was quickly becoming recognized as the key ingredient to staying healthy. A man named William Staub redesigned the existing treadmill to fit inside people’s homes and appeal to the masses, not just the obsessed athlete. His treadmill was called the PaceMaster 600 and didn’t look all that different from the fancy treadmills of today.

So, the next time you step on the treadmill master this new year, remember that you, unlike the first users of the device, always have the option of stepping off. Hopefully that alone will keep you going—or get you to run outside.

Fact: The origin of sparkling wine isn’t all about Dom Perignon

By Rachel Feltman

When most people ponder the origin story of the bubbles in their New Year’s Eve flutes, they’ll hear the story of a 17th-century monk named Dom Perignon. But while Perignon certainly started the Champagne fever in France, fizzy wine likely didn’t begin in his monastery: Three decades earlier a British scholar had published observations on “sparkling” wines—the first recorded use of that word to describe the beverage—he’d seen produced around England. Sorry, Dom.

Even after Champagne took off in France, it wasn’t like the wine we know today for quite some time. For starters, it was extremely sweet—sweeter than most dessert wines you’ll find today, in sharp contrast to the dry flavors we expect from the classiest modern bottles. It was also either cloudy or kind of flat: the second fermentation process that gives sparkling wine its bubbles also leaves a lot of yeast trapped in the bottle, and they form cloudy detritus as they die. The easiest way to deal with this, for decades of production, was to simply pour the wine from one bottle to another before selling it, skimming out the offending fungi. But all this agitation meant the wine would sparkle quite a bit less upon its second uncorking. The solution came from a widow named Madame Clicquot, a trailblazing entrepreneur in a time when few French women had anything to do with business. She and her colleagues came up with the idea of riddling: wine gets its second fermentation on a special rack that allows the bottles to tilt, and winemakers periodically agitate them slightly before setting them back down at a slightly-more-extreme angle. At the end of the process, the yeast has all been coaxed to sit in a single layer at the very top of the bottle. This means you can simply uncork the wine and skim the sediment, then seal it back up—instead of shaking your delicate product around as you filter it from one bottle to another. There are some wineries where this still happens by hand.

For a bonus fact about why the heck we watch a ball drop every New Year’s Eve, listen to this week’s episode (embedded above).

Calendar power hour

By Eleanor Cummins

You could say we’re publishing this special episode of The Weirdest Thing I Learned This Week on Christmas Day, December 25, 2018. But you could just as rightly say we’re publishing it on December 26, 2018—if you’re on the other side of the international dateline. Or on December 12, 2018 if you’re in imperial Russia and still using the Julian calendar. Or on December 25, 106 if you’re somehow accessing the internet from North Korea (hello!) and count in Juche years. In anticipation of our transition to 2019, I decided to look into what a year really is, and how it’s changed from ancient Rome to 1920s Greece to today. Find out more on Weirdest Thing!

If you like The Weirdest Thing I Learned This Week, please subscribe, rate, and review us on iTunes. You can also join in the weirdness in our Facebook group and bedeck yourself in weirdo merchandise from our Threadless shop.

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Easy fitness tips to get you moving while working from home https://www.popsci.com/diy/home-fitness-tips/ Tue, 14 Dec 2021 19:00:00 +0000 https://www.popsci.com/?p=415577
A person wearing a t-shirt and shorts doing yoga on a black yoga mat in a white bedroom near some plants.
When you exercise at home, it doesn't matter what you wear. Cole Keister / Unsplash

Rise up, work-from-homers, and take to the streets (for exercise).

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A person wearing a t-shirt and shorts doing yoga on a black yoga mat in a white bedroom near some plants.
When you exercise at home, it doesn't matter what you wear. Cole Keister / Unsplash

When you end your at-home workday, your commute is probably just 10 steps to the couch and television; maybe a quick detour to the snack cabinet. This can be a recipe for disaster, at least when it comes to fitness. Gone are the days of walking around the office on a sunny afternoon, meeting with coworkers, or even strolling across the office to chat with your boss. Instead, Zoom meetings blend together, one after the next, and before you know it you haven’t left your workspace, or even stood up, for more than a few minutes all day. 

You’re not alone: Around 30 percent of people who exercised during the pandemic did so at lower intensities, and the same percentage shortened the length of their workouts. Comparatively, only 9 percent upped the intensity and 24 percent spent more time moving. Maybe we were all focused on trying to get groceries without contracting the virus. Maybe we had less access to our usual gyms and exercise programs. Maybe our workout buddies couldn’t make it, decreasing motivation. These are just some of the reasons people working from home might struggle to get moving, according to Brooke Burke, founder and CEO of Brooke Burke Body, a digital workout service available from mobile apps and some streaming platforms. 

Surpassing these challenges means changing how you think about health and wellness and using equipment you already own in an efficient amount of time, Burke says. She has led barre classes using kitchen counters, and exercise programs based on sitting in an office chair, but you can use whatever you have available. With a little creativity and flexible thinking, you can easily turn the disadvantages of working from home into advantages.

Rethink your definition of “gym equipment”

In the “before times,” you might have worked out at an actual gym with large sets of free weights, exercise machines, mats, benches, tall mirrors, trainers, and cardio equipment. When you look around your home office and don’t have access to most (or any) of this, you might think you can’t make a true at-home workout happen. Plus, you’re not paying for a membership to work out at home, so the added motivation of getting your money’s worth may be non-existent.

[Related: How to keep your home workout space from smelling like a gym]

But water bottles, chairs, kitchen counters, and anything else can easily take the place of free weights, balance bars, and steps, Burke says. Even the weight of your own body and others in the house can stand in for hunks of cold metal. “I’ve done stretch-and-connect workouts in the morning, a little wake-up workout in bed,” she says. “Couples yoga utilizing each others’ body weight is really fun for families.”

Chop up your workout into three doable mini sessions

Gone are the days, for many, of that commute to and from an in-person gym, with a one-hour block of time to work out. Instead, we have an opportunity, says Kaitlyn Gannon, a personal trainer and owner of Svelte Performance, a strength and conditioning gym in Dallas. We can sneak three 10-minute workouts into our work-from-home day, adding up to the recommended half-hour per day. Filling the 15 minutes between video calls with a five-minute snack or bathroom break and 10 minutes of movement might make you much less likely to doze off during your next meeting, at the very least. Gannon recommends choosing three different styles of workouts with intention for each 10-minute window.

The first 10-minute session: the warmup

Sometime early in your day when you have a 10-minute window, you can try a warmup circuit that aims to raise your heart rate to half of your maximum heart rate (calculated by subtracting your age from 220). This can include gentle floor movements such as yoga, mobility, or corrective exercises, Gannon explains, or you might include some exercise bands (if you don’t have any, you can use your body weight). If you’re not sure what to do first, try out a yoga or stretching app for some bite-size routines. Even some simple pushups can do the trick, Gannon says.

The second 10-minute session: full-body training

A few hours later, or at your next break, use another 10 minutes to get your blood pumping, working toward 60 or 70 percent of your max heart rate, Gannon says. If you have dumbbells, you can break them out; if not, you can substitute items such as water bottles or potato sacks from your pantry.

This time period is best spent doing a full-body workout, she explains. Try to vary your approach from day to day, too: If you do a squat with an upper-body press one day, consider doing lower- or upper-body pulls the next. Use the weights as your resistance or as part of a high-intensity interval training (HIIT) workout, she says. One move she likes is called a “good morning”: Put a dumbbell against your upper back, or your hands behind your head with your chest up, and place your feet no wider than your hips. Stand near a wall and hinge your hips back (butt to the wall) to work your glutes and hamstrings. You can add bands if you have them.

The third 10-minute session: sunshine and cardio

Chances are, in your work-from-home rut, simply going outside has slipped your mind or fallen to the end of the priority list behind a seriously crowded inbox. Whether you are moving or not, 17 minutes outside per day can improve your health. Combine the two for even more powerful results. 

Gannon says we can forget miles, calories, and trackers, and just head to the sidewalk, counting the houses as our metric. “Do three-house sprints…sprint down, walk back, or jog back, depending on what your recovery is and your level. If you want to do a 100 percent-out max sprint, you might just do one-and-a-half houses,” she says, though these numbers may change depending on your neighborhood’s layout. If you want to focus more on distance, maybe pick four or five houses. Walking at a brisk pace can accomplish a similar effect as running, depending on your fitness level. No matter what you do, work toward 80 to 90 percent of your max heart rate, Gannon explains. 

Some advice for integrating the mini sessions

What you do not want to do, Gannon warns, is to go right from an all-out sprint back into your comfy chair. Doing so doesn’t allow your muscles to cool down or oxygen to flow through your body in the recovery process. “You want to get your heart rate back to resting and then sit down,” she says. Attend your next meeting while standing or walking, by simply placing your computer on a counter and pacing around a bit. “Try to stay up and moving as much as possible, like you would in an office,” she says, explaining that the half-hour of exercise plus this additional movement will lead to an hour total workout in the end.

Burke recommends wearing athletic pants—a style work-from-homers have already mastered—and keeping a work shirt nearby to change in and out of easily between meetings and exercise sessions. Or not, because it would really make work-from-home life more interesting if we periodically saw people doing three-house sprints in their blazers and pajama shorts.

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Your mile times from the Presidential Fitness Test may be part of national history https://www.popsci.com/health/presidential-fitness-test-history/ Wed, 24 Nov 2021 20:55:26 +0000 https://www.popsci.com/?p=411873
Two teenagers in sweats running on a high school track for the President Fitness Test mile
The Presidential Fitness Test is no more. But those files filled with high schoolers' mile-run times? That's a bit of a mystery. Deposit Photos

The CIA is probably photoshopping your head onto a turtle right now.

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Two teenagers in sweats running on a high school track for the President Fitness Test mile
The Presidential Fitness Test is no more. But those files filled with high schoolers' mile-run times? That's a bit of a mystery. Deposit Photos

This story originally featured on Mel Magazine.

Deep within the recesses of the Department of Health and Human Services, your embarrassingly slow one-mile run time from high school is collecting dust somewhere. 

Okay, truthfully, whether or not your sluggish mile time actually made its way to Washington, D.C. has a lot to do with reporting procedures. It also has a lot to do with the era in which you attended high school. And it has a lot to do with if your school forced you to adhere to the somewhat arbitrary Presidential Fitness Test standards in the first place.

Although it was ultimately abandoned in 2013, the Presidential Fitness Test was a holdover from years of government tinkering—both direct and indirect—in the physical education of the nation’s youth. But while millions of American children were subjected to the individual tests that collectively made up the test, with the top 15 percent (more or less) qualifying for a special award, it’s unlikely that they understood that their results were part of a massive information-gathering effort by the feds.

What? The government was basically spying on me in gym class? When did this start happening?

It goes way back, actually. The early stages of the federal government’s interest in gym-class activities has its roots in the founding of the American Physical Education Association (APEA) in 1885. By 1903, the formal membership roll of the APEA consisted primarily of Ivy-League-caliber universities, the Young Men’s Christian Association and a few organized athletic clubs. Thirteen years later, just prior to America’s direct entry into World War I, the APEA began to aim its promotional efforts rather unsubtly in the direction of exercises that could be characterized as constituting “military-preparedness” training.

“Unfortunately, some educators are putting the soft pedal on the physical training idea for fear that it may be the means of encouraging military training,” remarked Philadelphia Inquirer editor James Elverson in response to the APEA’s flirtation with advocating for combat training in gym class. “And yet, the two ideas are perfectly reasonable and logical. It is the duty of the individual to keep himself in a physically sound condition in order to protect himself in case of need. And in the same way, it is the duty of the nation to be prepared to defend itself in case of an attack. Self-preservation is one of the first laws of nature, and it applies to both individuals and nations.”

By the late 1930s, the debate had less to do with whether or not the APEA should be touting battle readiness, and was instead tailored to discussions about if school time should be allocated for full-blown military drills. In citing his support for the APEA’s decision not to encourage uniformed drills in school, the pastor of a Wisconsin church addressed the local Lion’s Club and had these remarks recorded by the Kenosha News:

“It will not be a realistic training for war. If the training were realistic, our high school boys would be instructed in how to twist a bayonet in another boy’s body, how to wear gas masks, how to throw grenades, how to battle cooties and rats and spend hours in mud in trenches.”

Terrifying. So how did that result in my having to exhaust myself by running four times around my high school’s track when I was 17?

Because a decade after World War II ended, President Dwight D. Eisenhower founded the President’s Council of Youth Fitness. According to a report filed by the Associated Press in June 1956, he was concerned “over failure of American youths to pass a basic ‘minimum fitness’ test that European youths breezed through.”

What resulted was a battery of physical-fitness tests that would collectively be known as the President’s Challenge, or the aforementioned Presidential Fitness Test. The original six-part test consisted of push-ups, pull-ups, sit-ups, a standing broad jump, a shuttle run, a 50-yard dash and a softball throw for distance, ostensibly because it’s helpful to know who amongst the troops has the arm strength necessary to chuck a grenade the furthest, or at all.

By the 1980s, the softball throw had been eliminated altogether, and a one-mile run had been added. Moreover, schools that ranked in the top three overall within their state were awarded with the distinction of being “state champions” by the federal government, which encouraged willful participation and score reporting (and even potential score inflating).

So if your school was among those that submitted scores to the Presidential Fitness Test between roughly 1980 and 2013, your name and one-mile run time probably reside in the archives of the Department of Health and Human Services, which still retains oversight over what has now become the President’s Council on Sports, Fitness & Nutrition.

Until 2013? What happened then?

The Obama administration eliminated the Presidential Fitness Test, dispensing with it in favor of a comprehensive program dedicated to replacing a fitness attitude that hinged on preparation for a single test with one that was devoted toward establishing a lifelong fondness for fitness. Reactions ranged from an appreciation for the holistic approach to fury over the elimination of the competitive aspects and the push toward a so-called “participation-trophy” culture. Either way, it marked an end to the incentivized, federally endorsed reportage of fitness test results to government agencies.

So should I be worried that this information might fall into the wrong hands?

You can take a deep breath and relax. Your high school mile time was never about sizing you up as a candidate for the military; it was about sizing up the youth of this country in direct comparison to our Cold War competitors. But we lost that battle to the Eastern Bloc a long time ago. 

Plus, even if the feds were going to dust off the old draft and scrape up some military recruits, you’re at least 25 years old now if you were in the final round of Presidential Fitness Test takers. Ultimately, this means you’ve aged out of prime contention for military service. Which means no matter your high-school mile time, there’s at least one thing you’ve been able to outrun.

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Athletic virtual reality avatars might make exercise feel easier https://www.popsci.com/science/muscular-avatar-vr-workout/ Tue, 16 Nov 2021 21:00:00 +0000 https://www.popsci.com/?p=409260
Rift by Oculus (2013)
Virtual reality can give exercisers a physiological boost. Oculus/Facebook

Participants who cycled while using athletic VR avatars had lower heart rates.

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Rift by Oculus (2013)
Virtual reality can give exercisers a physiological boost. Oculus/Facebook

People who exercise in a virtual gym might feel a boost of Herculean endurance with the help of athletic avatars. 

When using muscular avatars in a virtual reality spin studio, participants completed an intense workout more easily than when they used avatars with less-defined musculature, according to a small study presented at the CHI Conference on Human Factors in Computing Systems in May. The effect wasn’t just mental: participants embodying the muscular avatars also had lower heart rates during workouts than when they embodied avatars designed with lower percentages of muscle and higher percentages of body fat. The researchers hope game designers will use their findings to enhance the experience of exercising in virtual reality. 

“This is more compelling and longer-lasting than other types of media effects,” says Rabindra Ratan, an expert in human-technology interactions at Michigan State University who was not involved in the study. 

The researchers used the 3D animation software Daz3D to design six avatars of men and women with muscular, medium, and non-muscular builds. 

In the study, twenty-four participants in Germany pedaled on stationary bikes while wearing virtual reality headsets for 20-minute intervals. Participants, evenly split by gender, were college students and working professionals who did not cycle regularly. For the exercise experiment, they cycled three times, once as each of the three avatar types. The headsets showed the participants in a virtual fitness room facing a mirror, which reflected an avatar on a stationary bike moving its feet in sync with the participants’. 

A participant in an exercise study wears a virtual reality headset while riding a stationary bike.
A participant in the exercise study wears a virtual reality headset while riding a stationary bike. Martin Kocur, University of Regensburg

The mirror encouraged “the feeling of cycling [on] a bike in a different body,” says Martin Kocur, a coauthor on the study and a media informatics specialist at the University of Regensburg in Germany. 

Participants wore heart rate monitors and rated how much effort they were exerting about every five minutes throughout the workout while their bikes recorded their pedaling frequency. 

After each workout, participants filled out a survey, answering how fit they thought their avatar looked, how fast they thought their avatar was going, and other questions. They also assessed how closely they identified with each avatar, relating to statements like “I felt that the virtual body I saw when looking at myself in the mirror was my own body” or “I felt as if I had two bodies.” 

[Related: Use TikTok to build the perfect workout]

With muscular avatars, participants felt they had exerted the least effort and had significantly lower heart rates. With non-muscular avatars, they exerted the most effort and had higher heart rates.

They “perceive the task less physically intense in one body compared to another,” Kocur says. 

The authors connect their findings to the Proteus effect. This psychological phenomenon, named for the Greek shape-shifting god, describes how people who use an avatar adopt the behavior and attitudes associated with the avatar’s characteristics, such as its height or conventional attractiveness. Those characteristics “change how you see yourself for a temporary amount of time,” Ratan says.

Fitness & Exercise photo
A view from inside the virtual reality headset, showing a muscular female avatar. Martin Kocur, University of Regensburg

Previous studies have found that people with taller avatars tend to negotiate more aggressively than those with shorter avatars; trying on an avatar with darker skin can reduce racial bias in people with lighter skin; and an avatar wearing a lab coat can prompt people to come up with more creative solutions during a brainstorming session. 

The new study “makes a unique contribution to research on the Proteus effect,” says Ratan, by using data not only on users’ behavior and attitudes while interacting with the avatars, but also their bodies’ physiological responses. 

Participants, viewing the 3D graphics projected in their headsets, had a compelling sense that they inhabited the virtual bodies they saw while working out. University of Toronto kinesiologist Catherine Sabiston, who was not involved in the study, says this illusion “masks the intensity of a workout,” enabling people to “engage in potentially longer exercise at a higher intensity that is good for health benefits.”

For the illusion to work, players have to accept the avatar as a virtual alter ego. “Seeing yourself in these avatars is one of the most important mechanisms,” says Sabiston. 

But if the illusion works too well, one risk is that people might exercise at a higher intensity than they are used to, exceeding their physical limits to overexert or injure themselves.

On the other hand, if the illusion fails and players have difficulty identifying with avatars, Sabiston says, “it could be a challenge to their sense of self and body image because the avatars are demonstrating body characteristics that are more idealized or [in some cases] more normalized.” Future studies should consider how participants view themselves and their bodies independently of the avatars for this reason. When creating athletic figures, she says, “there has to be an awareness that we’re not creating yet another factor that impacts people’s self-esteem.”

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4 holiday workouts to stay fit on the go https://www.popsci.com/holiday-workout-no-equipment/ Mon, 15 Nov 2021 14:13:02 +0000 https://www.popsci.com/uncategorized/holiday-workout-no-equipment/
Person at gym dressed in a Santa suit doing a holiday workout on the bench press
Even Santa squeezes in a holiday workout or two. Pixabay

The most scientifically effective exercises you can do with a ham.

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Person at gym dressed in a Santa suit doing a holiday workout on the bench press
Even Santa squeezes in a holiday workout or two. Pixabay

This post has been updated. It was originally published on December 21, 2016.

Every year, we gleefully give ourselves permission to sit around gorging our belts off over the holiday break without a single workout. Sadly, this is not the best way to ring in the New Year. Yes, it’s only a week, but …

A lot of buzz-killing science indicates that the pounds we put on over the holidays seldom come entirely back off. While that extra weight is usually no more than a pound or so, it adds up over time. One study published in the New England Journal of Medicine even suggested that the cumulative effect of holiday weight gain is one of the principle causes of mid-life obesity.

Look, we all deserve to let off some steam as we hide from the cold, cocooned in the love of our families and friends (and bourbon-y egg nog). And it’s not realistic to sequester yourself from the festivities just so that sugary temptations never enter your field of view.

The compromise is exercise. Evidence shows that engaging in a relatively intense workout before heading to a meal, rather than spiking the appetite and awakening an even more ravenous version of yourself, can moderate your hunger levels and promote healthier food choices. The reasons are complicated—appetite is driven by the brain, stomach, fat cells, genes, glands, habits, and history, among other things—but the short answer is that exercise appears to regulate hormones that let the body know how much fuel it actually needs. This could prevent people from continuing to eat merely for the sake of eating.

[Related: The best home fitness equipment]

It’s not a bulletproof system—remember, appetite is super complicated, and habits can override hormones. But if you want to have fun, increase your likelihood of making good dietary choices, and get a head start on that weight loss resolution, it’s smart to squeeze in a workout or two between the hearty meals, endless cookies, free-flowing booze, and aforementioned egg nog.

Of course, you’re at your parent’s place, not a gym, and it’s freaking cold outside, man. That’s why we talked to fitness writer and personal trainer Jake Boly, CSCS, to devise four workouts that you can perform in the toasty comfort of your childhood home.

The workouts

To get the most bang for your buck, particularly when you’re not working with heavy weights, one of the best ways to exercise is with fast-paced circuits. “It’s basically a series of exercises performed in an unbroken chain,” says Boly. Once you’ve completed all the exercises, you rest, then start the circuit all over again.

The benefits of this exercise are myriad: “Circuit training combines the benefits of strength workouts and cardiovascular exercise,” says Boly, and its high intensity fires up the metabolism, which keeps you burning extra calories for hours after you’ve showered off your funk and started at the buffet. (Try to stick to small plates though.)

Here are four different circuits you can try using only what’s available at home.

The Paper Plate Workout

Find one or two paper plates that you can place between your body and the floor (or wall) as prescribed. This is a super cost-effective way to mimic the effect of Valslides, discs that easily slide along the floor or the ground. These discs provide an unstable training surface that places a significant demand on your stability and balance, making workouts harder. Grab the plates and get to work.

Hamstring curl: 6 to 8 reps

Lie on the floor with your knees bent upward and the plates under your feet. While pushing into your heels and ideally lifting your butt off of the ground, extend your legs out straight and then bring ‘em back to the starting position.

Cossack squat: 8 to 10 reps per leg

This is a lateral exercise to strengthen the thighs, particularly their outer muscles. Start by standing with the feet together and the plate under one foot. Slide that foot out to your side into a sideways lunge—the idea is to move as far and deep as you can, but shorter and shallower is fine. Reverse the movement.

Wall sit: 12 to 15 reps

Stand against a wall and hold the plate on your upper back. Slide down into a sitting position as you push against the wall from your heels—just make sure you’re not chipping any wallpaper. Push back up to the standing position.

Extended plank: 20 to 30 seconds per arm

Put yourself in the top of a push-up position with one hand on top of a plate. Move the hand around! Based on your core strength, you will be able to try different movements. For beginners, simply keep the arms extended and, if you’re able, move your hand in circles or in the shapes of the letters of the alphabet. Stronger folks can try doing this in the bottom of the push-up position with their elbows ben..

Repeat this circuit three or four times, resting for 90 seconds between each one.

The Bodyweight Workout

Nothing beats the classics. These bodyweight exercises are what are called closed-chain movements, which means they may teach your muscles to work more effectively even when lifting weights.

Air squat: 15 reps

Your standard bodyweight squat: Hold your hands in front of you for balance, drop your hips back and down to the floor (or as deep as you can), then push up through your feet.

Incline/decline push-up combo: 5 reps each

First, perform five push-ups with your hands on the edge of your couch, then five with your feet in the same spot. The variety helps to work the entire pectoral muscle.

Split squat: 7 reps per leg

Either in your standard lunge position—or, to make things harder, with your back foot on the edge of that couch—bend your front leg, lower your rear knee to the floor, and push back up. Make sure your chest is tall—imagine a person in front of you needing to read the letters on your t-shirt.

Pike push-up: 8 reps

Think of the down dog position in yoga: You want your butt high in the air and your arms, back, and legs straight. Lower your head to the floor between your hands and push back up.

Up and down plank: 10 reps

Start at the top of a push-up position, lower yourself down onto your elbows, then get back up into your starting position. That’s one rep. If this is too tough, just perform a standard plank for 30 to 45 seconds.

Repeat this circuit three or four times, resting for 90 seconds between each one.

The Backpack Workout

In sandbag training, instead of using the weight of a barbell or dumbbell, you use a canvas bag full of sand. “The shifting, unstable nature of the sand makes it much more challenging to the core and to your joint stability,” Boly notes. You can mimic this instability with the bag or backpack you brought to your parents’ place, filled with as much weight as you like. Just make sure there are two spots on the bag where you can hold on tight.

Thrusters: 8 reps

Supporting the bag across under the chin, squat down and, as you stand back up tall, push the bag overhead.

Romanian deadlift: 8 reps

Keeping the back and arms completely straight and the legs as straight as you can to complete the movement, hinge at the hips and pick the bag up off the floor, driving your heels downward. Keep your core tight.

Rotational lunge: 6 reps per leg

Start standing with the bag held in front, then step back into a lunge as you pass the bag over your front leg. Finish the movement with the bag to the outside and slightly below the leading leg’s thigh. Use your hips to push back up to the top of the movement.

One-and-a-quarter bench press: 6 reps

Lie on the floor with the bag on your chest. Push it up a quarter of the way, lower it, then extend the arms all the way. This gives the muscles more time under tension than the average bench press.

Shoulder press: 6 reps

Hold the bag under your chin and then push it straight up overhead. For extra difficulty, try lowering it sideways onto a different shoulder with each rep.

Sit-up and reach: 12 reps

Lie on the ground with your knees bent and the bag held over your face, arms straight. Sit up, keeping the arms straight, and try to reach the bag toward the wall in front of you. Come back down.

Repeat this circuit three or four times, resting for a good two and a half minutes between each one.

The Christmas Ham Workout

Finally, the workout we’ve all been waiting for. Christmas hams are heavy, and if you put one in a bag and hold the bone with a dishtowel, it could make a pretty solid substitute for a kettlebell. If the chef is raising a fuss (some people are so finicky), you can also put something heavy in a tote bag and use that as the kettlebell for this workout.

Swings: 12 reps

Stand with the weight between your legs, hinge at the hips, then explosively thrust your glutes back into the upright position. The weight should sail up toward eye level. Keep your core tight and your back and arms straight and remember: It’s not a squat. All the power should come from the hips; the shoulders finish the exercise, they don’t start it.

Goblet squat: 10 reps

Hold the weight under your chin and push your hips back into squat, pushing your knees out to the side and tracking the knees over the feet.

Shoulder press: 8 reps

Hold the weight under your chin and then press it up over your head. Don’t hit your chin.

V-up: 8 reps

Lie on the ground with your arms extended behind the head, holding the weight. In one movement, lift the legs (keep them straight) and the upper body off the flor, reaching the hands toward the toes.

Repeat this circuit three or four times, resting for two minutes between each one.

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When you get a stitch in your side, what’s really going on? https://www.popsci.com/what-is-side-stitch/ Mon, 08 Nov 2021 17:00:00 +0000 https://www.popsci.com/uncategorized/what-is-side-stitch/
Person in gray exercise shirt and pink running tights with a side stitch
Runners know side stitches all too well. Deposit Photos

Doctors still don’t know what causes it, or how to stop it.

The post When you get a stitch in your side, what’s really going on? appeared first on Popular Science.

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Person in gray exercise shirt and pink running tights with a side stitch
Runners know side stitches all too well. Deposit Photos

This story has been updated. It was originally published on October 20, 2017.

Before the mile run each year in middle school, on the dreaded walk down from the classroom to the course, my classmates would argue over the best way to prevent a side stitch. More so than turning an ankle or coming in last, that repetitive stabbing pain is what the majority of us dreaded most. Our cures ranged across the map from taught techniques, like breathing in through the nose and out through the mouth and not eating for three hours prior, to my favorite: Punching yourself in the stomach at the slightest hint of pain (don’t try it, it doesn’t work).

There’s a medical term for that stabbing side cramp: exercise-related transient abdominal pain, or ETAP. And it’s far from rare. Around two-thirds of runners experience them every year. But unfortunately for middle schoolers, elite athletes, and weekend joggers everywhere, this medical term does not come with a medical solution. There’s no standard advice for how to prevent a side stitch, says sports chiropractor Brad Muir, because we don’t know the mechanism that produces the pain in the first place. “It’s still up in the air.”

That’s partly because, even though side stitches are common, researchers haven’t really studied them. In 2015, a review article noted that after a few studies in the 1940s and 50s, there was a nearly 50 year gap in research on side stitches. Despite that, there are some basic things that we do know about ETAP: It’s more common in younger people; the number of reported cases tends to drop off as people get older. The pain is more common in activities where the upper body twists, like swimming, running, and horseback riding. Athletes of all levels get side stitches—elite athletes get them less often, but their stitches are no less painful than the ones in amateur exercisers.

About half of athletes said that they thought their stitches were triggered by eating or drinking, and some studies back this observation up. In the lab, drinking liquids with high concentrations of sugar were more likely to trigger a painful cramp than beverages with little or no sugar. Things like body mass index, body type, and gender haven’t been connected to the frequency or severity of ETAP.

What we do know about side stitches, the symptoms and risk factors, don’t provide much information about the underlying cause of the pain. One common theory posits that, during exercise, not enough blood (and therefore oxygen) gets to the diaphragm and causes the pain—but side stitches still occur in activities like horseback riding, which don’t tax the respiratory system. “The explanation of it being just the diaphragm never really held up to more scrutiny,” Muir says.

[Related: Why do my muscles ache the day after a big workout]

Another explanation is that jolting movements during exercise put stress on the ligaments in the abdomen that hold the organs in place. That explanation accounts for the role of food and drink in ETAP—putting something in the stomach would make it heavier, forcing those ligaments to work even harder. But it doesn’t account for the high rate in an activity like swimming, where muscle movements are smooth.

Bad posture or problems with a runner’s gait could also be a factor in ETAP, Muir says. There’s some evidence that playing around with certain vertebrae in the spine could reproduce the particular pain from a side stitch, indicating that biomechanical fixes could help with the problem. Friction and irritation in the tissue of the abdominal wall is yet another explanation.

One of the reasons it’s difficult to pin down an explanation for ETAP, Muir says, is that there are so many different components of the problem, and not all of them apply to each case. Four people might come in with their pain on the right side, for example, and then the next three all have the problem on the left. Muir says that it’s rare to have no clear explanation for an abdominal pain. “It seems to be in a class almost of its own.”

Because we don’t know exactly what causes a side stitch, Muir says there’s no standard advice for how to prevent it. The best thing to start with, he says, is a quick rundown of your history: Did you drink a lot of water before that run where you had a particularly bad cramp? Is there something you usually eat on days you’ve had an issue? If you play a sport, he says, the next step might be to have someone check out your form, and make any biomechanical adjustments.

Typically, ETAP will stop when you stop the activity. If it doesn’t, or the pain gets worse, Muir says it’s best to check in with a doctor to rule out any other gastrointestinal or abdominal problems unrelated to exercise.

But usually, side stitches, while incredibly annoying, are innocuous. And there’s no gold standard to make them go away, Muir says. “It’s all sort of trial and error.”

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The Apple Watch can tell if you wipe out while biking or running. Here’s how. https://www.popsci.com/technology/how-fall-detection-works-apple-watch/ Fri, 29 Oct 2021 15:55:09 +0000 https://www.popsci.com/?p=406068
If you fall while cycling—or doing any other workout—the Apple Watch could call for help automatically.
If you fall while cycling—or doing any other workout—the Apple Watch could call for help automatically. Apple

An inside look at their new workout safety feature, which can notice if you fall during any Watch workout.

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If you fall while cycling—or doing any other workout—the Apple Watch could call for help automatically.
If you fall while cycling—or doing any other workout—the Apple Watch could call for help automatically. Apple

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A cyclist or runner who heads out for a solo workout and then takes a bad spill could discover that their Apple Watch has automatically called for help, now that Apple has pushed out a software update to its wearable. The new software version, watchOS 8.1, dropped recently, and it includes their new fall detection during workouts feature that the company first announced in September. 

The option works with a range of physical activities beyond cycling and running—in fact, it’s designed to detect falls for any type of workout an athlete might select on the watch, from a walk to rock climbing to even water sports. 

To equip the watch to do this, Apple needed reams of real-world data to first learn how to recognize falls during a workout. After all, a mountain biker taking a jump and then landing back down hard on the trail will create a force that the watch can pick up, but obviously isn’t representative of a fall. 

Here’s what to know about how it all works. 

Finding ‘true falls’  

Apple first rolled out a general fall detection feature in 2018. At the time, it was automatically turned on for people 65 and older, and the company has subsequently lowered that age to 55. But a fall that someone might take while in a domestic environment is different from the type of spill an athlete might take while running, for example. Plus, if a basketball player tumbles during a game but then is back on their feet in a moment, they’ve had a fall that the watch can probably ignore. 

“Our goal here is to tease out the falls that actually do matter, where you’re getting injured,” says Ron Huang, Apple’s vice president of sensing and connectivity. “Versus just the routine sports falls that you take.” Another force-causing action the watch can ignore: smacking your hand against a volleyball during a game.

[Related: The Apple Watch learned to detect falls using data from real human mishaps]

To get data to train their software, Apple needed what Huang describes as “true falls”—not a tumble simulated by a stuntman, for example. For that, they turned to the Apple Heart & Movement Study. That ongoing research project, Huang says, gave the company access to information from more than 150,000 people, more than 1.3 million workout sessions, hundreds of thousands of hours of workout data, and thousands of actual falls. 

It was a “vast amount of data,” Huang says, that helped ensure they included a “wide variety” of different people—with different skill levels and the like—who were doing workouts. (The fact that this Apple Watch feature was made possible in part from people who had opted into participating in the study is a reminder that this research from Apple, which it is carrying out in partnership with American Heart Association and Brigham and Women’s Hospital, can help the company develop features for its gadgets; as an FAQ from the study states, “Study data may be used for health-related product development and improvement.”) 

[Related: Apple Watch Series 7 Review: Living Larger]

“Many thousands of these users actually told us via questionnaires that they took a fall,” Huang says. “And many of these [people] even took a phone call from us, so with their permission, we were able to reach out, and talk live, and get even more context around the fall.”

The key here is matching an actual fall with what the accelerometer and gyroscope on the watch detected during that tumble. “We’re able to tie this back to the raw sensor data that they also opted in to share with Apple,” Huang says.  

If you fall and then don't respond, the Watch will call for help after about a minute.
If you fall and then don’t respond and remain motionless, the Watch will call for help after about a minute. Apple

What the sensors see

The sensors inside the wearable that matter for this type of detection are the accelerometer and gyroscope—the first detects changes in motion, and the second records rate of rotation on the X, Y, and Z axis. For example, if the watch is on your wrist and you hold it parallel to the floor in front of you, then rotate it towards you so that you can better see the screen, it is rotating along its X axis.

These sensors will reveal data that is full of chaos during an actual fall, versus clearer information from an impact that is not a fall. 

For example, a “controlled jump” on a mountain bike will reveal “highly directional” sensor data “on a single axis,” Huang says. Imagine that your hand stayed on the handlebar grip, and that when the bike tires smacked the ground after the jump, your watch detected an impact. That’s not a fall. A true fall reveals itself in the sensor data in a much different way. “If you’re actually falling, it’s a very chaotic motion that we can see from the accelerometer and the gyroscope,” Huang says. “During a fall, you see very quick, and just large and messy [gyroscope-detected] rotations happening.” If you’ve ever taken a tumble like this, you can imagine what the watch is noticing. 

[Related: Deep dive: How exactly the Apple Watch tracks swimming]

“In our algorithm discussions, we [frequently] talk about entropy,” Huang adds, as a way to describe that messiness of data they see from a fall. 

GPS offers another clue, because a cyclist who is still moving after a jump has likely not wiped out, whereas a stationary watch after the messy sensor data of a true fall is a signal that someone could be hurt, because they are lying down and not moving. 

With cycling specifically, Huang says that they have tens of thousands of workouts from which to glean data.

This isn’t the first time a company has released a feature to detect a fall for a cyclist. For example, bike company Specialized developed ANGi, a small sensor that attaches to a helmet, pairs with your phone, and can notify your emergency contacts if it thinks you’ve fallen.

How to turn it on (or off) 

It’s easy to see how fall detection could come in handy for a sport like cycling, but not all workouts are likely to lead to a fall. Could you fall while swimming or paddling? Or if you’re bouldering—a form of rock climbing where you stay low to the ground and don’t use ropes—it’s normal to fall on a mat, but then get back up quickly again. 

Instead of only having the feature work for only some activities, Huang says that they decided to take a simple approach and “have it supported for all different workout types” regardless of whether or not a fall is likely. Plus, it’s possible to imagine a scenario where someone falls hard on a pool deck, for instance, after a swim, while they still have the workout mode switched on. So yes, if you’re paddling in a canoe and you have that workout mode engaged, your Apple Watch is looking to see if you fall. 

Apple says that new Apple Watch users will have this feature automatically turned on when they set it up. For existing users, you’ll need to turn it on manually. One way to do that is by going to the Settings app on the watch itself, then the SOS field, then Fall Detection. From there, you can choose to have the feature off entirely, on all the time, or on just for workouts. You don’t need the latest watch to use it—it works on Series 4 watches and newer—but you do need to be running watchOS 8.1.

Ultimately, whether a new software feature is irritating, helpful, or even life-saving depends on how well it is executed. An athlete whose wearable constantly thinks they’ve taken a fall during routine play when they haven’t actually seriously tumbled may just switch off the feature; false positives will be irksome. Evidence of the feature’s utility will be felt in the years to come. 

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Why do my muscles ache the day after a big workout? https://www.popsci.com/exercise-muscle-soreness/ Mon, 18 Oct 2021 12:32:00 +0000 https://www.popsci.com/uncategorized/exercise-muscle-soreness/
Ask Us Anything photo
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Taking your gym sessions slow and steady helps prevent your worst muscle soreness.

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This post has been updated. It was originally published on July 31, 2017.

Ever woken up the day after a workout and wondered what you did to deserve such pain?

I’m talking about muscle soreness. That pain can stem from several sources, and understanding what’s behind yours will help you best remedy it—and find ways to potentially prevent it in the future.

Why is my body in so much pain after a day at the gym?

“There’s muscle soreness that could be due to, say weight training, which can cause what we call delayed onset muscle soreness, which is kind of a diffuse soreness in the muscle,” says Thomas Brickner, head team physician for a number of sports at the University of North Carolina. “It usually starts a day or two after a new workout, or a workout that you’re not typically accustomed to.”

Delayed Onset Muscle Soreness (DOMS) is the kind that happens the day after you dive into your first barre class, first run in a few months, or first time trying out weights. And though it can feel like you can barely move, when worst comes to worst you can straighten your arms if need be.

We experience DOMS because of diffuse microscopic injuries to the muscles themselves and the inflammation that results from it. (It’s a common myth that it results from the build up of lactic acid. Lactic acid does cause that intense burning feeling during your last rep or right when your muscles are about to give in. But your body is able to eliminate it from your blood in a few minutes.)

[Related: How to work out for your mental health]

“Usually the delayed onset muscle soreness is just kind of a discomfort in the muscles themselves that is somewhat diffuse, but the pain is usually just kind of mild and [the muscles] won’t typically lose much in the way of motion,” says Brickner. You don’t typically have much in the way of swelling in the area either, he says. For example, if you did some bicep curls a day earlier, your biceps might feel sore, but you’d still be able to straighten your elbows.

How can I make the pain stop?

For DOMS, certain types of exercise may make you more sore than others, especially workouts that include what are called eccentric contractions—ones that cause the muscles to tighten and lengthen at the same time. A good way to visualize this would be to picture doing a squat: the quadricep muscles in your thighs are starting to lengthen as you lower your body, but they are also tightening so you don’t go down too fast. Running downhill can cause this too, Brickner says.

Usually, this type of muscle soreness goes away on its own in a couple of days. But when you are feeling the brunt of it, there are steps you can take to make yourself feel better while it runs its course, and potentially allow the muscles to heal faster, too. Brickner says staying hydrated is extremely important. Your muscle cells need water to properly repair damaged tissue through protein synthesis. If you are bold, he says, and have access to multiple bath-sized bodies of water, a contrast bath—going from a warm bath to a cold one—could be helpful as well. Contrast baths work by opening and closing blood vessels, which creates a “pumping action” that decreases pain and inflammation in the area. You also can’t go wrong with gentle massage of the muscles in pain, which research has shown to switch on genes that decrease inflammation as well as activate mitochondria-producing genes.

When do muscle cramps become more serious?

DOMS is painful, and can really wreck havoc on your daily activities. But you should still be able to do things, albeit a little more slowly. However, if you literally can’t straighten your arm a few days after a round of bicep curls, it’s probably time to call the doctor. Brickner says that this is a sign of rhabdomyolysis, a severe injury to the muscles from an excessive workout. Extreme exercise can actually cause cell death of the muscles themselves. When the cells die, they release toxins into the bloodstream, which can cause immobility of the muscles in question, stiffness, swelling, and a release of myoglobin into the kidneys, which can make your pee look bloody. Not so good.

“A lot of people go and they work out hard and they think, ‘Oh, the muscle soreness is normal, it’s normal soreness from working out,’ but it might not be,” says Bricker. “It might be rhabdomyolysis, which is an abnormal type of muscle soreness. If you have that awareness of what rhabdo is, that is very important thing.” Rhabdo is rare, but if you have intense muscle stiffness, pain and swelling paired with red or brown urine, it’s best to see your doc or head to the emergency room.

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Can I prevent my muscles from getting sore in the first place?

Anyone can fall victim to muscle soreness, whether you are a national championship-earning basketball player or someone who gets wiped out just walking up the stairs (I fall into the latter category). It all comes down to not pushing yourself too hard, especially if you are just now getting back into the swing of things when it comes to working out.

“I see that in our athletes every so often,” says Brickner. Oftentimes they are in great shape, division one athletes, but maybe they just got back from winter or summer break and do a ton of pull ups, more than they had done in weeks or months. Even though they are in great shape, he says, they just overdo it. And the result is muscle soreness.

How do you know not to overdo it and spend the next few days feeling stiff as a board? For the first few times doing a new workout, you should feel like you could keep pushing a little bit harder if you wanted to. For lifting, Brickner recommends picking a weight that doesn’t fatigue you. The weight that you lift should make you think ‘hey, I could go further’ the first few times. As for beginning runners, Brickner says, if you’ve never jogged before, start on an every-other-day basis, and maybe trying something like jogging for a mile and then walking for a mile to gradually build up your distance.

[Related: Here’s what would happen if you worked out like a strongman.]

“Almost all of these things occur because somebody goes into a program too quickly without training the body for it,” he says.

Beyond not wearing yourself out on round one, hydrating and having good nutrition for the workout you’re taking on might help (carbs for aerobic exercise like running, or protein for weight lifting). Warming up and cooling down is also essential to protecting yourself from injury, Brickner says.

“Muscle soreness can happen in the best trained athlete, it can happen in the least trained athlete,” he says. “I think that it can happen to anyone, but the prevention, no matter who you are, is to start off small with any activity that you’re not used to.”

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Is it safe to lift weights while pregnant? https://www.popsci.com/pregnant-weight-lifting-crossfit/ Wed, 13 Oct 2021 22:00:00 +0000 https://www.popsci.com/uncategorized/pregnant-weight-lifting-crossfit/
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There's very little information out there.

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This post has been updated. It was originally published on January 29, 2019.

Whether or not you’ve resolved to get into shape this January, Muscle Month is here to teach you a thing or two about stretching, contracting, lifting, tearing, gaining, and so much more.

Even in 2019, many of us still act like pregnancy is practically a disability. Anyone in that condition should take it easy, eat plenty of food, and generally avoid doing anything that might be even remotely construed as interfering with the body’s ability to grow a human being. For decades that advice also extended to exercise in all forms. The prevailing thought was that it was better to rest than to over-exert yourself. But plenty of expectant parents want to maintain their workout regimen as much as possible when they’re pregnant, and they want to do it safely.

Unfortunately, there’s not a lot of research to rely on—and what little there is has, in many cases, been overturned by more recent analyses. Yet there are still plenty of physicians who confidently proclaim that a pregnant person can’t lift more than 15 pounds safely. “I had my first son five years ago and I have my grad degree in coaching and exercise science, and I just felt like, ‘how do I know nothing about this?’ If someone would have known, it would be me,” says Brianna Battles, a coach and now-expert in training pregnant people. “There was no information about women’s health as it pertained to pregnancy or postpartum, and for athletes in particular. I’m not going to use pink dumbbells and do yoga. It made me so upset.” Today, she runs a certification program supported by the National Strength and Conditioning Association for trainers to learn how to handle pregnant clients safely.

We consulted Battles along with some other experts to figure out how you can stay active without putting a growing fetus in jeopardy.

Should I lift weights at all when I’m pregnant?

In all the meta-analyses and expert opinion papers on the topic, there are some broad strokes that everyone can agree on. One is that you probably shouldn’t be getting into an intensive weight lifting regimen while pregnant if you haven’t lifted before. You can certainly start to exercise and lift light weights, but you shouldn’t suddenly take up competitive body building while you’re literally building a body.

But let’s assume you’re a person who’s lifted before and wants to continue. There are ways to keep going safely, and more importantly, there are good reasons to go for it.

Several review articles on the topic note that an oft-overlooked benefit of exercise during pregnancy is improved mental health. “At first I was like ‘okay, I guess I won’t be snatching 240 pounds any time soon,’ but that’s a big part of your identity,” explains Quiana Welch, a Crossfitter and Olympic weightlifter who holds the American record for the snatch. “If you were top in your sport or close, and suddenly you’re pregnant and you’re like, ‘I can’t do any of this anymore,’ that’s hard.” Welch, who is due in June, has been an athlete her whole life. So even though her first trimester was tough—she was tired all the time and barely sleeping—she stuck with exercising. Now she squeezes in some lifting whenever she feels she has the energy (which is admittedly easier than it is for most expectant parents, since she’s a coach at Black Iron Gym in Sparks, Nevada), and though she doesn’t push herself the same way she usually would, those workouts are essential to her mental well-being.

Even non-athletes get mental health benefits. One 2015 review of pregnancy and exercise notes that pregnancy makes those who have suffered depression more likely to experience it again, and that between 10 and 30 percent of patients get depressed during their pregnancy—more than in the postpartum period. Exercise is associated with a 67 percent reduced risk of prenatal depression.

And then there’s the weight. In the official 2019 recommendations from Canada’s Society of Obstetricians and Gynecologists, the panel notes that fewer than 15 percent of patients meet the 150 weekly minutes of physical activity recommended during pregnancy. This leads to a high percentage (it varies widely) of pregnant people gaining excess weight that is then hard to lose later on, they wrote, going on to note that “Concerns over harms have not been substantiated by research and the risks of not engaging in prenatal physical activity have not been adequately emphasized.” Maternal obesity rates have been rising over the past 30-odd years, and this may be driving the increase in complications like pre-eclampsia, gestational hypertension, and gestational diabetes mellitus. Physical activity during pregnancy reduces all of the odds of all of these conditions (by 41, 39, 38 percent respectively).

Plus, many of the concerns that obstetricians used to have—that exercise would increase the risk of miscarriage or preterm birth or low birth weight—haven’t been substantiated. In fact, studies suggest that strengthening muscles, especially in the back, could help reduce pain as your belly grows.

“We’re not just talking about a fit pregnancy, we’re talking about long term fitness and function,” says Battles. “I think weight-training wise, there’s just so much more benefit than there is risk. A lot of women can keep training by making modifications.”

If you’re pregnant and you want to keep lifting weights, you should absolutely listen to the advice of your doctors and trainers: there may be legitimate reasons you need to take it especially easy, or specific components of your usual workout routine that are genuinely unsafe. But if all you’re hearing is that pregnant people should not lift weights, full stop, then you should definitely seek a second opinion.

Is there a maximum weight I can lift safely?

A few people will try to attach a specific number to how much you should be lifting while you’re pregnant, but it’s really about you as an individual. “It’s such an arbitrary recommendation because lots of women have kids who are 30 to 40 pounds,” says Battles. “There’s zero evidence that lifting over any specific amount of weight is bad.” But that’s not to say that pregnancy is a time to hit your PRs. The goal is to stay active and healthy, not push yourself to the point of breaking. “Even if I keep trying to do things, I’m getting heavier and I’m tired,” Welch says. “Be cognizant of what feels bad, because every other week it changes. Just because you feel like you can do it, that doesn’t mean you should do it.”

Having someone who’s experienced, or ideally certified, in coaching pregnant athletes can help you determine what’s safe and healthy for you. “Pregnant women should also listen to their bodies,” says Michelle Motola, director of the Exercise and Pregnancy Laboratory at Western University. “If it hurts, stop the activity and do not continue, especially if weight training.”

What could happen to me if I overdo it?

Even though pregnant people aren’t delicate flowers, they are going through a vulnerable phase. And though preterm birth and the like don’t seem tied to weight lifting, there are some key issues that obstetricians and coaches alike worry about.

One aspect is just physical damage: Any activity where you could fall or a weight could smash into your belly is inadvisable. For weightlifters, that takes most Olympic lifts off the table because they involve moving the barbell quickly and close to your body. Welch says she stopped snatching (an exercise where you move the bar from the floor to above your head) immediately, and though she could do cleans (from the floor or your knees to shoulder level) for a while because the bar doesn’t stay as close to your body, she had to stop that quickly as well.

You should also take care not to strain your body in ways that weren’t previously an issue. “If an athlete is doing a back squat, a lot of the times we’re used to holding our breath at the top,” Battles explains. “But when you’re pregnant that increases intra-abdominal pressure not just on midline but also the pelvic floor.” That extra pressure can lead to a pelvic organ prolapse or a diastasis recti (where the left and right abdominal muscles separate).

Training at a very high level can also interfere with fetal oxygen supply as blood gets diverted to the active muscles. Small studies of Olympic-level athletes showed they could safely train up to about 90 percent of their maximum oxygen capacity (VO2 max), but above that point and their fetuses’ hearts slowed dangerously. Most amateur athletes aren’t able to monitor their blood oxygen levels as they exercise, so the rule of thumb is often that you should still be able to speak—maybe not easily, but to say full sentences—while working out.

There’s also some concern about the hormone relaxin, which relaxes joints to aid in the birthing process. It’s historically been held up as a reason that pregnant people should be careful not to overextend their joints, as they’ll be more flexible than usual. Battles hasn’t experienced many problems of this sort with her clients, but as athletes they’re probably tighter than the average person, which might mean their joints are less likely to grow loose enough to cause injury.

Beyond that, experts simply advise listening to your body and what it’s trying to tell you. “The problem is we don’t know what the effects might be on both the mother and fetus, so we err on the side of caution,” Mottola says, pointing out that no ethics board would even allow the kind of randomized controlled trial that could definitively test the limits of exercise during pregnancy. Even the International Olympic Committee’s in-depth analysis on exercise in pregnant elite athletes relied mostly on small studies and theoretical outcomes. It and most of the other advice out there amounts to this: do what feels good to stay active, and don’t push it too hard.

How can I adapt exercises?

Though you’ll probably have to eliminate Olympic lifts and pull ups and various other potentially hazardous exercises, there are plenty of lifts you can still do as long as you know how to perform the movement safely. Battles teaches her clients early on to stop holding their breath and bearing down on their pelvic floors. That often means also dropping some weight, since lifting heavier would necessitate bracing against your abdomen and pelvic floor.

For her part, Welch has continued to squat, deadlift, and overhead press during her pregnancy. “I usually give myself a certain percentage that I don’t want to exceed, or I put weight on the bar and if I feel like I have to brace or really concentrate or really set up, I won’t do that weight,” she says. “It’s about me being able to breathe throughout the repetition.”

All of that may change as she progresses, but the general theory holds: do what feels good. “You can adapt and modify the range of motion, the load, the strategy, the volume of reps,” Battles explains. “We don’t need to eliminate, it’s more about how can we make modifications.”

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Everything you’ve ever wanted to know about muscles https://www.popsci.com/build-muscle-faq-exercise-experts/ Sun, 03 Oct 2021 15:00:00 +0000 https://www.popsci.com/uncategorized/build-muscle-faq-exercise-experts/
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Whether you're looking to get swole or just looking to get informed. DepositPhotos

Building them, tearing them, repairing them, eating them.

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Whether you're looking to get swole or just looking to get informed. DepositPhotos

This post has been updated. It was last published on January 1, 2019.

Whether or not you’ve resolved to get into shape this January, Muscle Month is here to teach you a thing or two about stretching, contracting, lifting, tearing, gaining, and so much more.

Welcome to PopSci’s Muscle Month! We’re kicking off the season with an FAQ on all things muscle-related, based on popular internet searches and queries from members of our staff. Got a question we didn’t answer? Let us know on Twitter.

What exactly is a muscle?

Muscles form when specialized long and tubular cells, known as myocytes, band together in a process called myogenesis. These fibers are distributed throughout our bodies and come in many different shapes, sizes, and forms, says David Putrino, a physical therapist at the Icahn School of Medicine at Mount Sinai in New York and director of Rehabilitation Innovation for the Mount Sinai Health System.

The human body has three types of muscle cells: Skeletal, smooth, and cardiac. Smooth muscles line the inside of all our hollow organs like the intestines and the stomach. That’s except for the heart, which contains cardiac muscles (hence the name). Both cardiac and smooth muscles are involuntary, meaning we can’t tell them to tense or relax. Instead their movement is regulated by a precise neural dance formulated by our autonomic nervous system.

The muscles that most of us are familiar with, says Putrino, are the skeletal muscles. They include well-known ones like the hamstrings, quadriceps, calves, and illusive external and internal obliques. “Each skeletal muscle is a discrete organ that connects with our skeleton,” says Putrino, “and is responsible for allowing our bodies to move.”

So, just to clarify, is the heart an organ or a muscle?

The heart is an organ, albeit a complex one. Again, it contains a distinct type of muscle called a cardiac muscle, which is only found in the heart, and makes up the main tissue within it, says Putrino.

What about the brain?

The brain is not a muscle at all. It’s an organ made up of neural tissue. However, you can still “work out” your brain, so to speak, to strengthen certain cognitive functioning, like memory and attention.

Okay, so how many muscles do we have? And what’s the biggest one? What about the smallest?

Approximately 639 muscles make up the human body. Interestingly, says Putrino, some of us have one or two unique and unusual accessory muscles, “so the number can go up or down based on individual variations in our anatomy.”

The aptly-named gluteus maximus is the largest one in the body. (“To be indelicate, this is your ‘butt muscle,’” Putrino, says, or your “glutes” for short.) You can thank your gluteus maximus for a movement known as the hip extension which allows us humans to perform basic functions like walking and standing—as well as more extreme endeavours like running.

The smallest muscle in the human body is the stapedius muscle, says Putrino. But never judge anything by its size: This tiny beast sits inside the ear and stabilizes the smallest bone in the body, the stapes, which is responsible for allowing us to hear the world around us.

Speaking of tiny muscles, does it really take more muscles to frown than it does to smile?

Of course everyone wants to think that it takes far more muscles to grimace than grin. (Happiness abound!) But the truth is, no one has ever really done a study to prove it, says Putrino. It also depends on how you define a frown or a smile, he says. A deep frown will definitely take more muscles to pull off than a faint smile. But when it comes to a typical frown compared to a similarly average smile, it’s hard to say.

Anecdotes asides, “I’m going to have to call myth on this one,” Putrino says.

What’s the most muscular animal?

That’s a tough one, says Putrino. “If we’re talking about just strength, beetles are definitely the strongest animals in the world and gorillas are the strongest mammals.” If we consider muscle mass, then snakes take the crown for having the highest muscle-to-body ratio. Taken another way, he says, elephants are thought to have the most individual muscles. “An elephant’s trunk alone has over 40,000 muscles.”

And all animals have similar types of muscles, right? Actually, what is the difference between light and dark muscle? Do humans have both?

The distinguishing factor between light and dark muscle (or “meat,” once we’re thinking of it as edible flesh) is the presence of a protein called myoglobin, Putrino says. Myoglobin is functionally similar to hemoglobin in blood; both contain iron and are responsible for carrying oxygen to the muscles (myoglobin) and throughout the bloodstream (hemoglobin). In fact, a high presence of myoglobin in the blood is a sign of extreme muscle injury, like rhabdomyolysis, which can be life-threatening.

The high amount of myoglobin and subsequent oxygen in our muscle cells allows us to hold our breath for extended periods of time.

Just like other animals, humans have both light and dark muscle. The color depends on the oxidation state of the iron atom bound to the muscle. But overall, according to Putrino, “muscles that require less oxygen to work have less myoglobin and appear lighter.” These muscles, found around our trunk and in our core, “generate low, but stable amounts of force for long periods of time every day.” On the other hand, muscles that need far more oxygen to work, like the ones in our limbs, have more myoglobin and therefore have a darker appearance.

Right, but how do red and white meat differ?

Read above, but swap “meat” for “muscle” which are synonymous in this case. Animals eat other animal’s muscles for food. (Though it’s not always necessary, and us humans can, on average, afford to eat less of it.)

How do I build more muscle? I want to look swole this year.

There are technically two ways one could gain muscle: Increase the number of muscle cells you have or increase the size (length, width, or both) of the ones you’ve already got.

Unfortunately, we stop growing new muscles cells soon after birth, so if you are old enough to read this article, your only option is to increase their size—that’s what people mean when they say ‘build muscle.’

“Resistance training (lifting weights) is the most common way of rapidly building more muscle, but all exercise will build muscle,” says Putrino.

When you lift weights, run, swim, or even walk briskly, this adds tension to your muscles, causing them to tear slightly. Our bodies rebuild these tears by adding either sarcomeres, which are fibrous proteins inside muscle cells, or myofibrils—chains of rod-like units also in muscle cells that give them their striped appearance. More myofibrils will increase the mass of a muscle cell while more sarcomeres will increase the length.

The more tension you place on your muscles, the more likely the muscle cells will tear, repair, and get stronger. Just make sure you give yourself time to recover, or the healing process that leads to muscle growth will never actually occur.

But I need to eat more protein to build more muscle. Right?

Sort of.

Nutrition is also key to building more muscle, and supplementing your daily diet with protein is a common way to facilitate muscle building with exercise, says Putrino. But you also need plenty of calories, and carbs help support strength training and muscle growth, too. Even if you’re working out harder, adding protein powder to your diet won’t necessarily give your body what it needs. You’ll need to figure out a well-balanced diet that works best for your body; there are no shortcuts to getting fit.

three women use foam rollers together in an exercise studio
Foam rollers are popular, but do they work? DepositPhotos

Every time I exercise or lift weights my muscles ache. Why?

Sadly, science hasn’t nailed this one down yet.

Clinicians call this phenomenon delayed onset muscle soreness, or DOMS. As Putrino explains, when you exercise your muscles, the subsequent contractions cause microtraumas to your muscle cells. We build more muscle when those damaged cells repair themselves. One specific type of contraction, eccentric contraction—which happens when your muscles tense and lengthen at the same time—is the main cause of this cellular-level trauma. For example, when you do a typical squat, your quadriceps contract and lengthen as they lower.

Technically there is a way to strengthen your muscles without this subsequent soreness, albeit it’s extremely difficult. Exercises that involve concentric contractions—ones that shorten rather than lengthen the muscle—do not cause this type of soreness. Though, says Putrino, “the amount of trouble you would have to go to in order to just target concentric muscle action is significant.” He says it would be akin to doing a bicep curl but only doing the curl phase, then having a person (or machine) bring the weights down to the start position so you can curl up again. “That being said,” Putrino says, “If you were preparing for an event and didn’t want to be sore the next day, you may want to go to the extra trouble.”

How do I get rid of muscle soreness once I have it?

That’s a highly debated topic that supports an extremely lucrative industry—foam rollers, vibrating foam rollers, cryotherapy, ice baths, the icy hot patch, etc.

But according to Putrino, the best way to get rid of DOMS caused by exercise is a combination of active stretching and—stay with us here—more exercise. But your recovery exercise should be light in comparison to the workout that made you sore; you want to get your body moving while still giving it time and energy to recover. Take a walk, go for a swim, do some yoga. This facilitates the removal of waste products and the influx of fresh blood and nutrients. Massage and heat treatments, like warm baths or saunas, have also been known to help, he says.

What causes muscle spasms?

When we say “muscle spasm,” we could mean a hundred different things, explains Greg Nuckols, who holds both degrees in exercise science and three all-time world records in powerlifting (his site, Stronger by Science, is a nerdy weightlifter’s goldmine). “It’s kind of a catch-all term for general muscular pain where the direct cause is unknown.” It might be a cramp happening in a weird muscle that’s hard to stretch out, like one of the muscles coming off your spine. But in other cases, Nuckols says, it can be less physical: “A lot of times people get what they perceive to be muscle spasms after they have some other type of injury and they get kind of habituated to feeling pain in that region.”

If stretching the muscles in that area doesn’t ever seem to help the pain, Nuckols says, it’s probably more that you’re expecting to be in pain than the presence of actual tissue damage. “A lot of pain is based on perceptions and expectancy and things completely divorced from actual tissue damage. You can have tissue damage but not pain, and you can have pain without tissue damage.” That means sometimes the spasm is all in your head, which isn’t to say that it’s not real, just that the source of the pain isn’t your muscles—it’s your brain.

But really, Nuckols says, “people talk about spasms as if they know what they’re talking about, but we don’t really know what we’re talking about yet. They’re still quite poorly understood.”

Okay, so what causes muscles to cramp?

People used to think cramps were basically a product of sweating—you get dehydrated and depleted of electrolytes, and that somehow causes a cramp. But that’s not actually true. “I don’t want to say there’s no evidence linking dehydration to cramping, but there’s just unbelievably weak evidence for that hypothesis,” Nuckols explains.

Far more likely is that it’s due to poor neurological control over your muscles as you get increasingly tired and damaged during exercise (don’t worry, the damage is actually what helps you build more muscle!). As you’re moving, your spinal cord and muscles constantly send and receiving signals that they have to integrate in order to function properly. But when you’re fatigued, all those neurological signals can start to get criss-crossed. The golgi tendon organ, for instance, is supposed to prevent your skeletal muscles from contracting too hard—it’s like the emergency shutoff button. In the middle of a tough workout, though, your spinal cord can end up sending way too many signals for a muscle to contract. If those wires get crossed or the golgi tendon organ fails, you suddenly have a cramp. “What is actually going on in a cramp is just involuntary muscle contraction in muscles that are supposed to be under voluntary control,” says Nuckols. “Electrolyte imbalances and dehydration potentially play a very small role, but it seems to be generally due to acute neuromuscular fatigue from high levels of exercise.”

What causes muscle twitching?

First off, a quick vocab lesson: the technical term for a muscle twitch is a benign fasciculation. A fasciculation is just a fancy word for a twitch, and the benign part means it’s harmless. Nuckols says we don’t completely understand what’s going on, but it has a lot to do with the same process as cramping. Most of the muscles in your body aren’t completely relaxed at any given moment, which means there’s always a bunch of signals being integrated and sent out in order to maintain posture and go about your life. You’re not consciously controlling that, but it’s happening all the time. “That’s a very finely tuned process,” Nuckols explains, “so a fasciculation is most likely a hiccup in that process.” That shouldn’t be surprising given how many millions of signals are shooting around our bodies all the time. “Frankly, it’s surprising that it happens as infrequently as it does.”

If my muscle is twitching, does that mean I need to eat a banana to get more potassium?

Sorry, but no. Potassium probably has nothing to with it. In fact, Nuckols says if you have enough of an imbalance between your sodium and potassium levels to affect muscle contraction you probably have a bigger problem—and besides, low potassium doesn’t cause twitching. People with high blood pressure sometimes get put on diuretics to manage it, and that causes their bodies to excrete more potassium. “As a way to test that hypothesis, you’d expect people on diuretics to manage blood pressure to have way more twitches than other people,” Nuckols explains, “but they don’t, so it’s probably not due to potassium.”

If you really are deficient in potassium, you’re more likely to experience generalized muscle weakness than a twitch.

What is a muscle knot?

The short answer here: we’re not really sure. Some experts think they’re something called myofascial trigger points, which are basically super-tight, contracted areas of muscle causing pain in the area. But other experts think they’re totally psychosomatic. One critique of the trigger point theory in the journal Rheumatology noted that we don’t seem to be able to find consistent physical evidence for muscle knots on medical scans. If they’re made of some kind of fibrous tissue, which is what they feel like from the outside, we should be able to find evidence of them. But we don’t. They suggest that a better explanation might be nerve inflammation. An inflamed neuron can make a region feel more sensitive even if there’s nothing more going on than an errant group of pain receptors firing.

Is it true that muscle weighs more than fat?

A pound of muscle and a pound of fat weigh the same, of course, but it is true that muscle is denser than fat. “But I think people often overestimate how large the difference is,” Nuckols says. There’s a picture floating around social media ostensibly showing five pounds of fat versus five pounds of muscle, he explains, and the hunk of fat is roughly twice the size of the muscle. “That’s just completely inaccurate,” he says. “Muscle is roughly 10 to 15 percent denser than fat.”

So if you start lifting and you see the numbers on the scale rising, it could very well be due to an increase in muscle with a simultaneous loss of fat. But if you’re rapidly packing on pounds, chances are good you’re adding some fat to the mix as well.

Is your tongue a muscle?

Heck yes, it is. “Tongues are really cool,” Nuckols says. See, most of your muscles are arranged in one of two patterns. Parallel muscles have fibers running from origin to insertion, which means they go from one tendon to another. Your biceps, for example, originate up by your shoulder and insert on the other side of your elbow, with all the muscle fibers running in parallel. Pennate muscles, like your quads or your triceps, have a central tendon running through them with all the fibers running into that tendon at an angle. “Your tongue, on the other hand, is what’s called a muscular hydrostat,” Nuckols explains. “That basically means it’s muscle that’s under conscious control that isn’t attached to bone.” It has fibers running every which way that can relax and contract separately, which is why you can manipulate your tongue in so many ways instead of just contracting in one direction. “It actually works very similarly to octopus arms,” says Nuckols. “Octopus arms aren’t attached to a central skeleton, but they’re very dextrous and mobile, and they function on the same principles that your tongue does.”

So your tongue is basically like a little octopus arm inside your mouth (neat!), and it is most definitely a muscle.

What is muscular dystrophy?

There are many types of muscular dystrophy, since the term refers to any condition that causes muscle weakness by preventing proper muscle formation or function. The most common type is called Duchenne muscular dystrophy, which affects a protein called dystrophin (though not all dystrophies have anything to do with dystrophin). To understand why it matters, we have to dig a little deeper into how your muscles exert a force. Basically, your muscles attach to tendons, and your tendons attach to bones. As the fibers contract inside a muscle, they exert a force directly on the connective tissue that attaches to the tendons, and then the tendons can apply torque to your bones. Dystrophin is one of the main proteins that attach muscle fibers to connective tissue. People with Duchenne muscular dystrophy have a mutation in that protein that prevents proper adhesion, which means their muscles may contract just fine, they just can’t exert much of a force on the tendons.

But there’s also another layer. “Muscles have to have stress to maintain themselves and stay healthy,” Nuckols explain, “so if you can’t transmit force through a muscle well, that process gets messed up. It’s a whole cascade that ultimately makes the muscles smaller and weaker.”

Other forms of muscular dystrophy affect similar proteins in muscle fibers and connective tissue that prevent the whole system from working together. They’re all genetic in nature, but they don’t all show up in children and they don’t all affect the same musculature.

This article has been updated to reflect the fact that you can strengthen your muscles without them becoming sore, it’s just very difficult to do.

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Why can’t we all touch our toes? https://www.popsci.com/why-cant-i-touch-my-toes/ Thu, 30 Sep 2021 12:00:00 +0000 https://www.popsci.com/uncategorized/why-cant-i-touch-my-toes/
art illustration of person reaching for their toes
Maridav via Deposit Photos

Don’t worry, it’s not a fair measure of fitness.

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art illustration of person reaching for their toes
Maridav via Deposit Photos

As a middle schooler, one of my life goals was the Presidential Fitness Award—an accolade given to those who passed a series of gym-class tests that included doing a number of pull ups, running a mile, and, among other things, the sit and reach: A flexibility test in which one sits with their legs outstretched in a V position and reaches their fingertips as far past their ankles as they can manage. That’s where things went sour for me. I could never reach quite far enough to be a presidential fitness scholar.

The sit and reach is essentially a modified version of another popular stretching exercise: touching your toes. For many people, such a maneuver is an easy way to begin or end any sort of workout. It’s part of the warm up or cool down routine in countless youth sports programs and gym classes.

And for good reason. For most people, toe touching is among the easiest stretching exercises to do, and it incorporates a number of different muscle and joint groups. But for me (and many of my peers) it’s sheer agony. Why? It turns out that the ability to touch your toes is the summation of a number of different physiological factors, many of which we have no control over.

“The two biggest factors are the flexibility of your hamstrings and and the range of motion of your hip joints,” says Jeffrey Jenkins, a physiologist at the University of Virginia School of Medicine. “But the other big factor is the relative length of your arms and your torso to your legs.”

Hamstrings are the set of three muscles that rest behind the thighs, running from your pelvis and hip area down to your knees. When you bend down to touch your toes, hamstrings do the most work. The range of motion of your hips is equally important. When you bend down to actually reach the ground, you have to be able to bend your hip joints forward. In conjunction with that, Jenkins says, you also have to be able to flex your lumbar spine. If you have an arched or a stiff back or a lot of injuries to your spine that inhibit your ability to bend forward, that could also alter how far down you can reach.

To a certain degree, you can work your hamstring muscles to make them more flexible. However, the flex your hips is beyond your control and unfortunately can’t be altered with any stretching program.

The other major physiological attribute that can’t be changed is the span of your arms and length of your torso compared to the height of your legs. Someone like Michael Phelps, who is famous for his long torso, long arms, and relatively short legs, would likely have no problem touching their toes without doing a single hamstring stretch. “On the other hand,” says Jenkins, “someone can be really flexible, but if their arms and hands are short relative to their legs, then even at their maximum flexibility they might still not be able to touch their toes, because their arms and fingers aren’t long enough to reach.”

Life is so unfair.

Why does the stretch even exist then?

Jenkins says that although there are some unjust aspects, overall the toe touch is not the worst measure of flexibility. There are ways to directly measure range of motion of specific muscle groups by using something called a goniometer, which calculates the exact angle of specific joints. But the toe touching exercise can also measure the flexibility of the whole body—to a certain degree.

“It involves the hamstrings, the hips, and the spine,” he says. “And, though it has it’s faults, I can’t really think of anything that’s that much better than it, in terms of easily measuring someone’s flexibility health.” Perhaps, he says, the straight leg raise—starting in a supine position, a person raises one outstretched leg as far as possible while keeping the other leg straight and using a goniometer to measure the angle between the legs—is a better measure of just hamstring flexibility than touching the toes, since it takes the confounding variables of leg and arm length out of the equation.

But if you are flexibility inept like me, there are some thing you can do to improve the elasticity of the body you have. It might not get you that coveted Presidential Fitness Award (though apparently President Obama did away with that back in 2012 anyway), but it could at least help you reach your ankles without experiencing excruciating pain and humiliation in your yoga classes.

Your muscle groups contain cells called muscle spindles. Whenever you stretch a muscle, these sensory receptors tell neurons within the muscle to fire a signal back to the central nervous system through the spinal column. This causes your muscles to contract, tighten, and resist the force to be stretched, resulting in that annoyingly painful feeling that most of us get when we first reach down to touch our toes or attempt to stretch other muscles. However, Jenkins says, if you are patient, this too shall pass.

If you hold the stretch for a minimum of six seconds, you can actually conquer the reflex. Around that time, the muscle’s golgi tendon organs—spindles of neurons that sit on the muscle fibers—kick in and inhibit muscle contractions, allowing your muscles to relax and lengthening the stretching you can do.

“That’s why we tell people to hold a stretch for at least 15 seconds. Often, it’s even better to hold it for 30 or 60 seconds,” says Jenkins. “The extra time ensures the the golgi tendon organ mechanism to kick in.” In fact, Jenkins says, there’s some preliminary evidence that holding static stretches for 30 seconds results in greater improvement in flexibility than holding it for 15 seconds, and just as much improvement as 60 seconds. And that one stretching session a day gave the same results as three times a day.

But for some people, the pain that accompanies those six seconds is just too severe. Certain folk’s central nervous systems interpret stretching as a more noxious stimulus than others. If you can get past that pain, then you can probably improve your flexibility. However, Jenkins cautions against enduring too much pain: If you’re in agony, you could be tearing a muscle. That’s not a good thing. And it’s hard to tell someone how to differentiate muscle tearing from the discomfort of the muscle contraction, Jenkins says, because experiences of pain are so subjective.

If you are able to push through what feels like a reasonable amount of pain and keep up a good stretching program, several studies suggest that you can actually elongate your muscle and build more sarcomeres and other structural units of muscle tissues. But most of what you are doing in a stretching program, Jenkins says, is training your nervous system to lose those intense inhibitory factors so your muscle fibers can relax more easily.

Okay, but how important is flexibility? Does it improve your overall health?

Generally speaking, more flexibility is a good thing. It promotes blood flow and, according to Jenkins, flexibility training and muscle elasticity itself can prevent certain kinds of injuries in sports and other recreational activities. “But in terms of specifically touching your toes, I am dubious about its effect on fitness and health because there are so many factors beyond your control,” says Jenkins.

He told me that I shouldn’t feel too bad about my toe touching deficiency. As a lifelong runner, I was concerned that perhaps my inflexibility could be affecting my running performance. But the opposite could also be true: There’s some evidence that improving flexibility in the lower limbs can actually decrease muscle strength and running efficiency.

So the next time I’m reminded of my inability to touch the floor, I’ll just remember that: My inflexibility might be making me a stronger, faster runner.

Is your head constantly spinning with outlandish, mind-burning questions? If you’ve ever wondered what the universe is made of, what would happen if you fell into a black hole, or even why not everyone can touch their toes, then you should be sure to listen and subscribe to Ask Us Anything, a brand new podcast from the editors of Popular Science. Ask Us Anything hits AppleAnchorSpotify, and everywhere else you listen to podcasts every Tuesday and Thursday. Each episode takes a deep dive into a single query we know you’ll want to stick around for.

Have a science question you want answered? Email us at ask@popsci.com, tweet at us with #AskPopSci, or tell us on Facebook. And we’ll look into it.

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What muscles do squats work? https://www.popsci.com/what-muscles-do-squats-work/ Wed, 25 Aug 2021 20:00:00 +0000 https://www.popsci.com/uncategorized/what-muscles-do-squats-work/
squat barbell muscle
Pixabay

Like deadlifts, squats exercise way more than the obvious bits.

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squat barbell muscle
Pixabay

This post has been updated. It was originally published on January 4, 2019.

Whether or not you’ve resolved to get into shape this January, Muscle Month is here to teach you a thing or two about stretching, contracting, lifting, tearing, gaining, and so much more.

Unbeknownst to the bros who skip leg day, squats are an incredible exercise for many reasons. They help build your major leg muscles plus all the tiny stabilizing muscles that you need to do basic daily tasks like getting up from a chair. You may not yet be of an age where standing up is challenging, but when you are you will be better off if you built up those muscles earlier in your life. Plus, squats sculpt your butt—and who doesn’t want a nice-looking butt?

All of this is true if you’re doing a real squat. You may have heard gym-goers talk about getting “below parallel”—that means that when you squat, your butt drops below your knees. They’re not just being pedantic. Getting down to that full depth squat is part of what makes it such an effective, useful exercise. “With a squat, you’re basically trying to extend your hips and your knees,” explains Greg Nuckols, who holds both degrees in exercise science and three all-time world records in powerlifting (his site, Stronger by Science, is a nerdy weightlifter’s goldmine). To accomplish that you need to engage your quads, your glutes, and your adductor magnus. (Don’t worry, we’ll explain exactly what those actually are.)

To be more precise about it, you have four quadricep muscles (that’s why they’re called quads), and squats primarily work three of them: your vastus lateralis, your vastus medialis, and your vastus intermedius. The fourth, the rectus femoris, doesn’t do as much work. Those three muscles all cross your knee joint, so they help with the knee extension portion of the move.

[Related: This protein may hold one of the secrets to predicting muscle growth]

To flex and extend your hips, you need the help of your glutes and your adductor magnus, which roughly translates to your butt and your inner thighs. Lots of people think squats also work your hamstrings (that’s the muscle group on the back of your thighs), but Nuckols says they don’t do much. “When your hamstrings contract they do help extend your hips, but they also kind of fight against what your quads are doing by imposing a knee flexion moment,” he says. Your body is trying to find the most efficient pattern of muscle activation to accomplish any given motion, and your hammies aren’t part of that equation in the squat. Other hip flexor muscles will help you far more.

So all of that is how you manage to do the lower body portion of a squat—above parallel, it’s a lot of quad work, and below parallel, you engage your glutes.

But you’ve got one more task to accomplish, especially if you’ve got a barbell on your shoulders: keeping your torso upright. A rounded back is a recipe for an injury, so maintaining rigidity through your trunk is crucial. Your chest should be upright and your shoulders should be back, which involves engages all those back muscles and abs to maintain a straight spine. “Squats generally work all of the muscles in your torso,” Nuckols says, “so that includes your spinal erectors, your abs, your obliques, and probably even your lats to some degree.”

The end result is a single lift that works most of your body in one fell swoop. If you’re not able to maintain perfect posture or get below parallel, ease up on the weight until your form is flawless, and then build the resistance back up slowly. An unweighted squat will still engage all those muscles if it’s done properly, but a sloppy squat under a loaded barbell could leave some of them out—which is inefficient at best, and potentially dangerous at worst.

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This protein may hold one of the secrets to predicting muscle growth https://www.popsci.com/health/urlphysiology-muscle-growth-titin-protein/ Mon, 23 Aug 2021 20:21:33 +0000 https://www.popsci.com/?p=391717
woman helping man build muscle
Muscle building is actually a bit of a mystery. Unsplash

There's surprisingly little research on how our bodies actually build muscle.

The post This protein may hold one of the secrets to predicting muscle growth appeared first on Popular Science.

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woman helping man build muscle
Muscle building is actually a bit of a mystery. Unsplash

Exercise builds muscle—we just don’t really know why. It might seem like a simple thing, but despite countless articles on how to build muscle (PopSci included), actual proven research on the cellular mechanisms leading to muscle growth is pretty rare. 

A new study from the University of Cambridge has started to unravel the mystery, though. 

Muscle is generally thought to be borne from stress. When you put strain on your body, it responds by building itself back stronger. But rather than generic stress, the researchers found that at least one of the key signals to grow more muscle comes from an enormous protein called titin.

Titin wraps around the myosin filaments that compose individual muscle fibers, and when muscle fibers contract, a part of titin becomes exposed that’s otherwise inaccessible. That newly exposed site can bind a molecule called phosphate, and when that happens there are a whole slew of other biochemical changes that get triggered—chief among them are signals to synthesize new proteins to build more muscle. 

The idea, then, is pretty simple: the more time a muscle is contracting for or the harder it’s working, the more likely it is that titin molecules have this key binding site exposed. And the longer it’s exposed, the more these muscle-building signaling pathways will get triggered. 

[Related: Everything you’ve ever wanted to know about muscles]

These researchers constructed a mathematical model to figure out which variables would contribute to muscle growth in an effort to predict muscle growth. They used prior studies on the topic to validate the model, and added in information not just on titin, but also on repetition length, recovery time, and cellular metabolism.

They found that there was actually a level of potentially optimal muscle growth. “While there is experimental data showing similar muscle growth with loads as little as 30 percent of maximum load, our model suggests that loads of 70 percent are a more efficient method of stimulating growth,” said Eugene Terentjev, one of the study authors, in a statement. With too low a load, titin didn’t get activated enough; but too high, muscles were too exhausted to signal properly. 

Their ultimate goal is to create a personalized version that would account for differences between individuals, so that in theory you could enter some information about yourself and get recommendations specific to you. There’s likely a long way to go before that kind of prediction is widely available, but for now it’s simply an improvement to know a bit more about how our muscles operate. Given how crucial exercise is for good health, we know shockingly little about it—and this study gets us a little bit farther.

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The three strength exercises everyone should do https://www.popsci.com/strength-exercises-everyone-should-do-functional-fitness/ Sun, 22 Aug 2021 15:00:00 +0000 https://www.popsci.com/uncategorized/strength-exercises-everyone-should-do-functional-fitness/
kettlebell weighted carry
Deposit Photos

Even if you’re not trying to get swole, these movements will help you with everyday movements.

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kettlebell weighted carry
Deposit Photos

This post has been updated. It was originally published on January 8, 2019.

Whether or not you’ve resolved to get into shape, Muscle Month is here to teach you a thing or two about stretching, contracting, lifting, tearing, gaining, and so much more.

Lifting weights can often seem reserved for the fittest among us, those muscle-laden guys and gals pumping iron and getting swole on a daily basis. But the truth is, muscles aren’t just for impressing potential romantic interests—they’re how you get through every single day.

You may not want bulging biceps, but you probably do want to be able to lift your suitcase when you travel. And you may not care about setting a new squat record, but you’d probably like to get up from chairs without assistance in your old age. Both of those motions would be a lot easier—and less injury-prone—if you did some basic weight training. Some trainers like to call this “functional fitness,” meaning exercises in the gym that will translate to your everyday tasks. These sorts of workout routines are crucial to maintaining the muscles that will carry you into middle and old age. By age 70, the average person has lost about a quarter of the muscle mass they had at 30, and by 90, they’ll have lost half. You can’t stave off all of that by weight training, since muscle quality declines even if you maintain mass in old age, but studies suggest you can maintain more functionality (and even keep your bones stronger) with resistance training.

So we asked an expert what he’d recommend absolutely everyone do in the gym, even if impressive musculature isn’t their goal.

First, though, a disclaimer: like all fitness advice, this isn’t actually universal. You may have particular health issues or physical disabilities that prevent you from doing these exercises, and that doesn’t mean you can’t stay fit with exercise. Perhaps your mobility isn’t very good or you have an old injury that acts up. Or maybe you just have a weakness that you need to fix, but that will make the exercises outlined below impossible in the meantime. We’d always advise that you talk to a professional trainer about your body’s nuances to get personalized recommendations.

That being said, Greg Nuckols is a world-record setting powerlifter—on top of being a longtime coach and the expert behind Stronger By Science—and these are the exercises he’d suggest as the bare minimum for most people.

Weighted carries

“One of the two things that I would recommend just about everyone do is some sort of loaded carry,” Nuckols says. “One of the main things so many older adults complain about is getting groceries out of their car and into their house, and I think that loaded carries are going to directly transfer to that.” You may also know weighted carries as farmer’s carries, but the idea is the same: you grab equal weights in each hand, hold them by your sides, then walk.

If you’ve never handled weights before you can start as light as you need. Small dumbbells work well, and as you progress you can start using kettlebells, which may mimic a hanging grocery bag or suitcase better than dumbbells. The important thing is to keep increasing the weight to make it challenging for you. You can only build muscle by straining the muscle you’ve already got, so if you’ve gotten to the end of your workout and you’re not feeling some degree of muscle fatigue you may not be pushing yourself enough.

[Related: There are only two supplements proven to help you build muscle]

Trap bar deadlifts

If you have no idea what a trap bar is, just bear with us for a moment. A deadlift is one of the core powerlifting moves: you grab a bar in front of you and stand up. There’s a lot more to the technique, but that’s the essence of it. A trap bar deadlift is the same motion, except instead of grabbing a barbell you use a contraption that you stand inside.

Because you’re lifting from handles to your sides rather than pulling a bar up from in front of you, you can stay a bit more upright. Nuckols notes this makes it easier on your spine and easier to learn (traditional deadlifts require more mobility, and if you don’t know what you’re doing you can hurt your back). “If there were one lift that I would choose for preserving function throughout a lifespan it would probably be the trap bar deadlift,” Nuckols says. “That’s gonna make sure you can pick stuff up off the floor with ease, be able to lift things that are reasonably heavy, and maintain core strength.”

If you can’t lift the empty trap bar (they’re often heavier than an empty barbell, coming in at around 60 pounds), you can start by doing the same deadlifting motion holding two small kettlebells at your sides. And again, you need to keep progressing up in weight to keep pushing your muscles.

Bonus: squats

As we’ve written before, squats work a ton of muscles, and a lot of trainers will advise everyone learn how to do at least a basic weighted squat to help with one of the most essential daily activities: standing up from a chair. Chris McGrath, a fitness expert at the American Council on Exercise, recommends them (along with deadlifts) precisely for their functionality. Squats help you learn how to engage your gluteus maximus and quadriceps properly, which means you’re less likely to hurt your knees. Plus they help with crucial flexibility in your hips, knees, and ankles.

The easiest way to start is with an air squat (which is exactly what it sounds like—doing a squat without holding any weight). Once you’ve mastered that you can add resistance in a variety of ways. One option is holding a dumbbell or kettlebell in front of your chest. Another is a traditional back squat, where you hold a barbell up by your shoulders.

Whatever you end up choosing, squats—like the rest of these movements—will help you move through your life with greater ease. You don’t have to have dreams of getting totally swole to make a commitment to working out worthwhile.

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How does menstruation affect my muscle performance? https://www.popsci.com/menstruation-and-muscle-performance/ Tue, 03 Aug 2021 12:00:00 +0000 https://www.popsci.com/uncategorized/menstruation-and-muscle-performance/
Fitness & Exercise photo
Deposit Photos

We still know surprisingly little.

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Fitness & Exercise photo
Deposit Photos

This story has been updated. It was originally published on January 31, 2019.

Halfway through training for my first marathon, I lost my period.

I wasn’t that surprised. It had happened before, once at the beginning of college and again in my early 20s. Each came at a time when I increased my athletic endeavors, but what surprised me most were the seesawing opinions of the medical professionals I told: One was extremely concerned, another not at all, and the third gave me the answer that inspired this article: “I don’t think we really know what the effects are yet.” How can that be?

Today, more women than ever participate in sports. As Mother Jones points out, in 1972, just 1 in 27 high school girls participate in sports. As of 2012, 2 in 5 girls did. Yet we know little about the effects that natural hormonal fluctuations have on muscle performance or what happens to those cycles—and our health—when we work out.

This lack of research effort is surprising given that period pain in relation to performance is a frequent discussion topic among female athletes. But it’s one discussed among friends, in private discussions and group chats. That lack of information makes it difficult for anyone with a period to understand how it affects their body every month. More research is slowly emerging, but it’s been a long road.

Some of the earliest rigorous studies done on muscle performance took place in the 1940s, 50s, and 60s, and they generally excluded women, assuming that men were easier to analyze precisely because researchers (incorrectly) assumed they didn’t have significant hormonal cycles. It was also assumed, somewhat contradictorily, that they could easily serve as a proxy for women. That meant up until the last few decades, little to no research existed on how a woman’s monthly hormonal cycle affected her muscular or overall athletic performance. Studies on the topic are still scarce, but researchers have begun to draw some conclusions based on the early results.

In an idealized 28-day menstrual cycle, the first few days, when menstruation, or bleeding, happens, there’s low levels of both estrogen and progesterone production. After menstruation ends, the follicular phase begins which features an increase in estrogen production. At day 14, ovulation occurs, and estrogen production wanes while production of the hormone progesterone increases. If conception doesn’t occur, progesterone levels fall, menstruation starts, and everything repeats.

[Related: Menstrual cups were invented in 1867. What took them so long to gain popularity?]

What effect these hormonal fluctuations have on muscle performance is far from clear. “I think a subset of women will say that they don’t feel as well right before they get their menses, and that certainly can affect athletic performance,” says Andrea Dunaif, an endocrinologist at the Mount Sinai Hospital in New York. But there isn’t actually much data on what the hormones themselves do to muscles.

Though information is scarce, no studies have found any major changes in metabolism or exercise capacity during the menstrual cycle (at least in these extremely controlled lab settings), but there could be some subtle differences. In particular, says Georgie Bruinvels, a research scientist with a PhD in sports and exercise science at Orecco (and an elite distance runner herself), we know that there are receptors for estrogen and progesterone in various parts of the body, including the muscles. For example, the anterior cruciate ligament, also known as the ACL, has a number of estrogen receptors that can influence our biomechanics depending on how much estrogen is circulating. During the follicular phase of the menstrual cycle, as estrogen levels are increasing, some studies have found an increased risk of ACL damage, however, as one review points out, the strength of the evidence is low.

Researchers know that neuromuscular performance does shift at various points throughout the menstrual cycle, as do metabolic states. In the first half of the menstrual cycle, the follicular phase, you are in a more anabolic state, meaning that your body is more engaged with building and growing. For this reason, says Bruinvels, it might be more beneficial to do strength training then because your body will benefit more from it. In the second half of the menstrual cycle there’s a switch to a more catabolic state, meaning you are better able to utilize fat as an energy source. So, potentially, it could be better to focus on endurance training, in which you could utilize these fat stores, during this phase.

A more recent study used an MRI to image muscles at various points during the menstrual cycle and found that there was more fluid in the muscles during the second half, when progesterone levels are highest. This makes sense, says Dunaif, since progesterone causes fluid retention. That bloating, along with mood changes that progesterone brings on, might also affect you in a less physiological way. “A subset of women get a premenstrual syndrome during their cycles from the effects of progesterone, including symptoms of weight gain and breast tenderness as well as irritability and mood changes,” she explains, “and that could theoretically affect athletic performance from more of a motivational standpoint.”

So how big of a difference does this all make? As Bruinvels and Dunaif point out, studies generally show that menstrual cycles don’t dramatically affect athletic performance; your muscles will perform more or less the same all month. But your muscular system might be better adapted to certain types of training at different points during your cycle.

[Related: Why Do I Poop More When I Have My Period?]

On the flip side, intense athletic performance can also affect and disrupt the hormone cycle, particularly in endurance sports like distance running, as well as gymnastics and figure skating. The absence of a period, known medically as amenorrhea, has more scientific research behind it, though the exact mechanisms that give rise to it still aren’t entirely clear.

The key mechanism is stress, which acts on the pathway that drives progesterone and estrogen production—specifically via the gonadotropin releasing hormone (GnRH), which gets secreted by the hypothalamus in the brain. An uptick in this hormone triggers the secretion of two other hormones, follicular stimulating hormone (FSH) and luteinizing hormone (LH), which in turn regulate the release of progesterone and estrogen. But stress—any stress—can suppress the release of GnRH, thereby suppressing the amount of estrogen released and stalling a period, sometimes indefinitely.

Any physical stress, whether it’s from excessive exercise, psychological burdens, insufficient calorie intake, or even just travel, can mess with this pathway. In the specific case of excessive exercise, Dunaif says, endogenous opiates (also known as endorphins, which give rise to a “runner’s high”) might be involved, though more research is sorely needed to know for sure. An increase in endorphins, which happens when you exercise frequently, might directly suppress the hormones involved in this pathway. In fact, she says, some studies have found that if you give athletes with amenorrhea an opiate antagonist like naltrexone, a subset of them will see a return of their menstrual cycles. But not all of them will. Often a loss of menstruation is multifactorial, so all of those stressors may need to be addressed to gain back a period.

How strongly each of the stress factors come into play is still not completely understood. While much of the blame in recent years has been placed solely on an athlete’s weight, both Bruinvel and Dunaif both agree that the issue is almost always multifactorial and highly individualized. The degree and types of stress that people’s bodies can handle varies a lot. “Endurance athletes often have a perfectionist nature,” says Bruinvels. “And that means that they can be highly stressed individuals, which often predispose them to this even more.”

Just as unclear are the health consequences, both in the short and long term. Research shows that estrogen is beneficial to women’s health. Not only does it allow for a normal menstrual cycle, but it also plays key roles in bone, liver, and skin health as well as promoting proper heart, metabolism, and cognitive functioning.

Studies on the shorter term effects show that amenorrheic athletes tend to have an increased risk of developing stress fractures, which are tiny cracks in a bone caused by repeated stress. The science is a little murkier for long term outcomes, but that’s mostly because there haven’t been any studies on how prolonged amenorrhea affects bone health over decades, says Bruinvels. While there have been many case studies of athletes who have experienced years, or even decades, of frequent amenorrhea who gained their menstruation back and became pregnant, we still don’t know what their bone health will be like when they’re in their 60s, 70s, and 80s.

Fitrwoman app
Georgie Bruinvels and her team at the sports data company Orecco created FitrWoman, an app that let’s users track their menstrual cycle alongside their athletic training. FitrWoman

At Orecco, Bruinvels helped lead the development of an app called Fitrwoman, which allows people who menstruate to track both their cycles and their training in one place. In doing research during the app’s development, Bruinvels found that about half the women she surveyed stopped exercising because of their periods. With a better understanding and more available science-backed resources, like her app, she is hoping to bring that percentage down. “One of the key things is actually breaking the barriers and breaking the taboos so people can talk about it and address it.”

For now, athletes concerned about losing their periods should talk to their doctors. A physician can help you pinpoint the mechanisms at play, and suggest changes to ensure you’re performing at your best.

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Swimming is the ultimate brain exercise. Here’s why. https://www.popsci.com/health/swimming-brain-benefits/ Wed, 28 Jul 2021 21:42:55 +0000 https://www.popsci.com/?p=385181
Kid in pink bathing suit doing a flip in a lake
Avid young swimmers might see benefits in short- and long-term memory. Tim Mossholder/Unsplash

It may be the closest thing humans have to a fountain of youth.

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Kid in pink bathing suit doing a flip in a lake
Avid young swimmers might see benefits in short- and long-term memory. Tim Mossholder/Unsplash

Seena Mathew is an assistant professor of Biology at the University of Mary Hardin-Baylor. This story originally featured on The Conversation.

It’s no secret that aerobic exercise can help stave off some of the ravages of aging. But a growing body of research suggests that swimming might provide a unique boost to brain health.

Regular swimming has been shown to improve memory, cognitive function, immune response, and mood. Swimming may also help repair damage from stress and forge new neural connections in the brain.

But scientists are still trying to unravel how and why swimming, in particular, produces these brain-enhancing effects.

As a neurobiologist trained in brain physiology, a fitness enthusiast and a mom, I spend hours at the local pool during the summer. It’s not unusual to see children gleefully splashing and swimming while their parents sunbathe at a distance—and I’ve been one of those parents observing from the poolside plenty of times. But if more adults recognized the cognitive and mental health benefits of swimming, they might be more inclined to jump in the pool alongside their kids.

New and improved brain cells and connections

Until the 1960s, scientists believed that the number of neurons and synaptic connections in the human brain were finite and that, once damaged, these brain cells could not be replaced. But that idea was debunked as researchers began to see ample evidence for the birth of neurons, or neurogenesis, in adult brains of humans and other animals.

Now, there is clear evidence that aerobic exercise can contribute to neurogenesis and play a key role in helping to reverse or repair damage to neurons and their connections in both mammals and fish.

Research shows that one of the key ways these changes occur in response to exercise is through increased levels of a protein called brain-derived neurotrophic factor. The neural plasticity, or ability of the brain to change, that this protein stimulates has been shown to boost cognitive function, including learning and memory.

Studies in people have found a strong relationship between concentrations of brain-derived neurotrophic factor circulating in the brain and an increase in the size of the hippocampus, the brain region responsible for learning and memory. Increased levels of brain-derived neurotrophic factor have also been shown to sharpen cognitive performance and to help reduce anxiety and depression. In contrast, researchers have observed mood disorders in patients with lower concentrations of brain-derived neurotrophic factor.

Aerobic exercise also promotes the release of specific chemical messengers called neurotransmitters. One of these is serotonin, which—when present at increased levels—is known to reduce depression and anxiety, and improve mood.

In studies in fish, scientists have observed changes in genes responsible for increasing brain-derived neurotrophic factor levels as well as enhanced development of the dendritic spines— protrusions on the dendrites, or elongated portions of nerve cells—after eight weeks of exercise compared with controls. This complements studies in mammals where brain-derived neurotrophic factor is known to increase neuronal spine density. These changes have been shown to contribute to improved memory, mood, and enhanced cognition in mammals. The greater spine density helps neurons build new connections and send more signals to other nerve cells. With the repetition of signals, connections can become stronger.

But what’s special about swimming?

Researchers don’t yet know what swimming’s secret sauce might be. But they’re getting closer to understanding it.

Swimming has long been recognized for its cardiovascular benefits. Because swimming involves all of the major muscle groups, the heart has to work hard, which increases blood flow throughout the body. This leads to the creation of new blood vessels, a process called angiogenesis. The greater blood flow can also lead to a large release of endorphins—hormones that act as a natural pain reducer throughout the body. This surge brings about the sense of euphoria that often follows exercise.

Most of the research to understand how swimming affects the brain has been done in rats. Rats are a good lab model because of their genetic and anatomic similarity to humans.

In one study in rats, swimming was shown to stimulate brain pathways that suppress inflammation in the hippocampus and inhibit apoptosis, or cell death. The study also showed that swimming can help support neuron survival and reduce the cognitive impacts of aging. Although researchers do not yet have a way to visualize apoptosis and neuronal survival in people, they do observe similar cognitive outcomes.

One of the more enticing questions is how, specifically, swimming enhances short- and long-term memory. To pinpoint how long the beneficial effects may last, researchers trained rats to swim for 60 minutes daily for five days per week. The team then tested the rats’ memory by having them swim through a radial arm water maze containing six arms, including one with a hidden platform.

Rats got six attempts to swim freely and find the hidden platform. After just seven days of swim training, researchers saw improvements in both short- and long-term memories, based on a reduction in the errors rats made each day. The researchers suggested that this boost in cognitive function could provide a basis for using swimming as a way to repair learning and memory damage caused by neuropsychiatric diseases in humans.

Although the leap from studies in rats to humans is substantial, research in people is producing similar results that suggest a clear cognitive benefit from swimming across all ages. For instance, in one study looking at the impact of swimming on mental acuity in the elderly, researchers concluded that swimmers had improved mental speed and attention compared with nonswimmers. However, this study is limited in its research design, since participants were not randomized and thus those who were swimmers prior to the study may have had an unfair edge.

Another study compared cognition between land-based athletes and swimmers in the young adult age range. While water immersion itself did not make a difference, the researchers found that 20 minutes of moderate-intensity breaststroke swimming improved cognitive function in both groups.

Kids get a boost from swimming too

The brain-enhancing benefits from swimming appear to also boost learning in children.

Another research group recently looked at the link between physical activity and how children learn new vocabulary words. Researchers taught children age 6-12 the names of unfamiliar objects. Then they tested their accuracy at recognizing those words after doing three activities: coloring (resting activity), swimming (aerobic activity), and a CrossFit-like exercise (anaerobic activity) for three minutes.

They found that children’s accuracy was much higher for words learned following swimming compared with coloring and CrossFit, which resulted in the same level of recall. This shows a clear cognitive benefit from swimming versus anaerobic exercise, though the study does not compare swimming with other aerobic exercises. These findings imply that swimming for even short periods of time is highly beneficial to young, developing brains.

The details of the time or laps required, the style of swim and what cognitive adaptations and pathways are activated by swimming are still being worked out. But neuroscientists are getting much closer to putting all the clues together.

For centuries, people have been in search of a fountain of youth. Swimming just might be the closest we can get.

Correction July 30, 2021: Due to an editing error, the author’s name was spelled wrong in the byline and story. It is Seena, not Se Seena.

The Conversation

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What extreme heat means for the future of the Summer Olympics https://www.popsci.com/science/what-extreme-heat-means-for-future-olympics/ Fri, 23 Jul 2021 10:00:00 +0000 https://www.popsci.com/?p=382249
As we gear up for the upcoming games in Tokyo, where record-breaking heat hospitalized more than 22,000 people in 2018, epidemiologists and other health experts are asking what the future of the summer Olympics will look like.
As we gear up for the upcoming games in Tokyo, where record-breaking heat hospitalized more than 22,000 people in 2018, epidemiologists and other health experts are asking what the future of the summer Olympics will look like. Nicolas Hoizey via Unsplash

Experts are calling for changes ranging from the timing of events to the bidding process.

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As we gear up for the upcoming games in Tokyo, where record-breaking heat hospitalized more than 22,000 people in 2018, epidemiologists and other health experts are asking what the future of the summer Olympics will look like.
As we gear up for the upcoming games in Tokyo, where record-breaking heat hospitalized more than 22,000 people in 2018, epidemiologists and other health experts are asking what the future of the summer Olympics will look like. Nicolas Hoizey via Unsplash

This year’s Olympic trials for track and field might as well have taken place in Death Valley. On June 27, as the Pacific Northwest roasted in a historic heatwave, athletes lined up on a track where surface temperatures were hitting upwards of 150-degrees Fahrenheit (66 degrees Celsius). That day, ambient temperatures in normally temperate Eugene, Oregon reached 109 degrees Fahrenheit (43 degrees Celsius). Heptathlete Taliyah Brooks was carted off the field in a wheelchair after fainting. Hurdler Sydney McLaughlin’s knee bled after she placed it on the roasting surface of the track. 

Extreme heat like the Pacific Northwest experienced this year poses a health hazard to athletes—and can occasionally be deadly. According to experts, these weather events are becoming more common. “If climate change continues, then the frequency of extreme heat is going to rise,” says Alistair Woodward, an epidemiologist studying environmental health issues at the University of Auckland in New Zealand. “We know that even elite athletes have their limits.”

As we gear up for the upcoming games in Tokyo, where record-breaking heat hospitalized more than 22,000 people in 2018, epidemiologists and other health experts are asking what the future of the summer Olympics will look like. Can these games exist in our rapidly warming world?

[Related: The argument for a permanent Olympic City]

How hot temperatures affect an athlete’s body

The body is an inefficient machine. As our muscles help us move, they break down the sugar we feed them, harvesting the energy that holds each molecule together. But only around 25 percent of that energy actually goes towards the work that we’re doing, says William Roberts, a sports medicine physician at the University of Minnesota Medical School. The rest of that energy escapes as heat, which our body then has to rid itself of.

As we exercise, our brain detects the change in our core temperature. In response, it dilates the blood vessels near the surface of our skin, allowing the blood to release more heat into the surrounding air. The brain also tells our body to produce more sweat, which cools us down as it evaporates. 

The higher the temperature and humidity, the harder it becomes for the body to cool down. Our bodies can’t dump heat into air that’s already hot, and sweat can’t evaporate into water-logged air, Roberts says. Above 79 degrees Fahrenheit (26 degrees Celsius) the risk of developing heat-related illness rises sharply. While heat exhaustion, when caught, is treatable with fluids, rest, and a cooler environment, it can escalate into heat stroke, which can involve damage to the brain, kidneys, liver, and other internal organs. 

Not all athletes are at equal risk of developing these symptoms. Roberts is particularly concerned about endurance athletes, like marathon runners and cyclists, who are exposed to heat for long periods of time. Open-water swimming, which is one component of the Olympic triathlon, is also a potential concern. Swimmers can’t cool themselves via evaporation, so water temperatures above about 85 degrees Fahrenheit (29.45 degrees Celsius) can be downright dangerous for athletes. “Eighty-five degrees is about the temperature of your skin, so any water temperature above that is going to be adding heat to the situation,” Roberts says. In the Tokyo Bay, where the Olympic triathlon is set to take place, water temperatures as high as 86.9 degrees Fahrenheit (30.5 degrees Celsius) have been recorded.

For some paralympic athletes, heat waves can pose even more of a danger. For example, athletes with spinal-cord injuries can’t cool themselves below the site of their spinal lesion, according to a report published earlier this year by the British Association for Sustainable Sport (BASiS). At the 2019 Olympic test event in Tokyo, the paralympic triathlon was cut short due to unsafe conditions. 

In Tokyo in particular, these dangerous heat events are becoming more frequent—over the past century, average temperatures in Japan’s largest city have risen 5.15 degrees Fahrenheit (2.86 degrees Celsius), according to the BASiS report. That’s more than three times the global average. “Athletes can race against time and each other, but they cannot be expected to outrun climate change,” Russell Seymore, the founder of BASiS, wrote in the report.

The future of the Summer Olympics

By the end of the century, heat could render the Summer Olympics, as we’ve known it, unsafe throughout the majority of the Northern Hemisphere. That’s what the University of Aukland’s Woodward and his colleagues found when they modeled summertime heat and humidity throughout the Northern hemisphere, assuming that current rates of greenhouse gas emissions continue. They sorted cities into low-, medium- and high-risk categories based on the probability of having to cancel the marathon—an iconic Olympic event—at the last minute due to unsafe conditions; if the temperatures are not safe enough for the marathon, other events are likely unsafe, too. For each category, the researchers used a different temperature threshold, ranging from 79 degrees Fahrenheit (26 degrees Celsius) in the low-risk category to 86 degrees Fahrenheit (30 degrees Celsius) in the high-risk category.   

Their results, published in 2016 in the medical journal The Lancet, found that only 33 cities in the Northern-hemisphere would remain “low risk” for hosting the summer Olympics by the year 2085. “What struck me from the findings was how quickly the venues outside Western Europe fell away,” Woodward says. Only eight cities outside Western Europe remained viable in Woodward’s model. 

[Related: How Abebe Bikila won the Olympic marathon without shoes]

Currently, the International Olympic Committee (IOC) doesn’t take climate change—and its associated health risks—into consideration when selecting future host cities. That’s a problem, especially since we pick host cities nearly a decade in advance, says Daniel Scott, a professor in the Geography and Environmental Management program at the University of Waterloo in Ontario, Canada.  A decade ago, almost no one could have predicted this year’s extreme heat in the Pacific Northwest, even as a worst-case scenario, he says: “There’s a lot of unpredictability on that scale.”

Scott believes that future Olympic bids need to involve experts in climate modeling. Other necessary changes might include holding more events indoors or moving them to cooler times of day. Perhaps future summer Olympics will look like the 2019 World Athletics Championships in Doha, Qatar, which held the marathon at midnight to avoid the heat of the day. 

Another likely scenario: Eventually, the summer Olympics might no longer happen in the middle of the summer. It’s likely that organizers will need to move the games to September, when the risk of extreme heat is much lower, Woodward says. The bottom line: For the foreseeable future, humans will likely find ways to keep hosting these games, Woodward says, “but you can’t have an Olympics as we’ve always had in the past.”

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What actually works for muscle recovery—and what doesn’t https://www.popsci.com/muscle-recovery-tools-science/ Sat, 19 Jun 2021 17:00:00 +0000 https://www.popsci.com/uncategorized/muscle-recovery-tools-science/
There are plenty of happy customers for all of these recovery tools, but studies on whether these products actually work are far less common.
There are plenty of happy customers for all of these recovery tools, but studies on whether these products actually work are far less common. Deposit Photos

For the best post-workout muscle recovery, sort the science from the snake oil.

The post What actually works for muscle recovery—and what doesn’t appeared first on Popular Science.

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There are plenty of happy customers for all of these recovery tools, but studies on whether these products actually work are far less common.
There are plenty of happy customers for all of these recovery tools, but studies on whether these products actually work are far less common. Deposit Photos

The most painful part of a workout often comes after the exercise itself. The day after a hard run or an intense lifting session, almost everyone feels the pain associated with sore muscles. Researchers call this phenomenon DOMS, or delayed onset muscle soreness, and it’s the reason many of us turn to various techniques we’ve been told relieve the pain and speed up the recovery process.

Tactics from foam rollers to compression tights to ice baths have become popular among all athletes, whether they be weekend warriors or elite competitors. But none of them are the miracle products we often think they are.

Why do our muscles get sore after we exercise?

The reason we get soreness in the first place has to do with what’s happening inside our muscles when we workout: We generate small amounts of damage to the muscle fibers themselves. As frustrating and painful as it might be, this soreness is normal and part of the muscle building process. Doctors, physical therapists, and even athletes themselves can test for this by measuring something called force production, which is the number of times you can perform a certain activity or lift. Comparing the force production during a workout versus 24 to 48 hours afterwards gives a glimpse to the amount of muscle damage. The lower the post-workout force production is compared to the original, the more the muscles are damaged.

All this muscle damage also causes some pain, but the two are not linearly related, says Nicole Dabbs, a kinesiologist at California State University, San Bernardino. The level of pain a person is in after a workout doesn’t always directly correlate with the amount of damage. That’s because pain is a perceived measure of muscle damage and it is highly subjective; the same level of muscle damage in two people could cause a significant amount of pain in one person and far less in another.

But it’s the pain, not the actual muscle damage that typically drives people to use these muscle recovery tools. In fact, Dabbs says, there probably wouldn’t be this plethora of recovery mechanisms and tools if the pain factor didn’t exist. Still, she notes, “pain matters.” Regardless of how damaged their muscle fibers are, people who are in pain aren’t going to be particularly inclined to exercise as intensely until the pain goes away.

There are plenty of happy customers for all of these recovery tools, and more tools seem to but studies on whether these products actually work are far less common.

“A lot of times we want this cookie cutter thing where we can say foam rollers work for everyone but I think it’s hard to people, including researchers, to grasp that there isn’t one thing that works for everyone,” says Dabbs. What may work for one person she says, may not work for another due to factors like training status, percentage of fast- versus slow-twitch muscle, biological sex, type of training, age, and others. Plus consumers typically judge a product based on their level of pain afterwards, not on scientific evidence of muscle recovery.

So here’s what the science has to say about whether these recovery tools actually work.

Ice bath

Women’s marathon world record holder, Paula Radcliffe, took a 10-minute ice bath following her record setting win at the London Marathon in 2003. After she mentioned the polar plunge to the news media, the popular recovery ritual became even more widely used. Athletes around the world and in every sport swear by this method.

But does it work?

Because of its popularity and perhaps simplicity (any large bucket of water and ice or even a cold stream or river will do), ice baths are among the most studied muscle recovery methods. The idea is that the prolonged, super-cold temperatures reduce the swelling and pain that comes along with muscle damage. (Most of the time, the swelling is so slight that it’s mostly unnoticeable for an every day exerciser.) However, Dabbs points out, and several recent studies suggest, that that reduction in swelling might also hinder the recovery process since swelling is essential for muscles to recover and regain their strength.

As to whether it works to reduce pain, some studies show it does and some that it doesn’t. On the whole, ice baths do seem to provide a reduction in associated pain, but the amount it does so might not be any better than the placebo effect.

In one study, researchers had a group of “recreationally active” men cycle for a short period, then had them undergo one of three recovery conditions: An ice bath, a warm bath (as a control), and a bath with a common skin cleanser that participants were told was a newly developed “recovery oil”. This last group also got a pamphlet explaining the purported evidence supporting this oil to further entice them to believe it would work.

Prior to beginning the treatment, when asked, participants in the ice bath group and the “recovery oil” placebo group both believed, to a similar degree, in the integrity of the recovery methods they were about to receive. If they didn’t actually believe in the treatment to begin with, this could influence how they felt about it in the end. After the treatment, both the ice bath and placebo groups reported a similar positive degree of recovery, which was more than the group that received the warm bath, the control. For reference, the warm bath and the placebo were exactly the same, aside from a bit of skin cleanser.

Dabbs says there many still be some benefit to a post-workout ice bath during specific training phases. It could be okay to use if it really does give you pain relief and you don’t need your muscles to recover quickly, for instance, if you had a race or hard training session in the next couple of days. However, it’s probably not a good idea to take an ice bath too close to an upcoming intense training workout or a competition. For that the research is more clear: Reduced muscle temperatures impact performance and warmer muscles always perform better (which is why we warm up in the first place).

If that’s the case and you can handle the cold, do it just for the placebo effect. After running a marathon or following a championship game would be a great time to test out the cold.

Whole Body Cryotherapy

Whole Body Cryotherapy, in which a person enters a chamber with sub-zero temperatures for no more than a few minutes, is essentially a high tech ice bath. The main difference is in the transfer of cold to your body. Water is able to store more heat for longer periods than air, which means it’s better able to cool you down. A study done that compares the two treatments—a traditional ice bath to whole body cryotherapy—found that a chilly soak reduces blood flow and tissue temperature better than the cryotherapy.

What effect that has on your muscles is a different question, and subject to all the same conflicting results as a standard ice bath. Another, more recent study, published in 2019 in the European Journal of Applied Physiology, found that whole body cryotherapy was more effective than cold water immersion (an ice bath) at participants’ perception of pain and other responses after resistance training, though the study notes that “neither [intervention] was more effective than the placebo treatment at accelerating recovery.” At-home polar plunges do come at a far cheaper cost, though; depending on the area, entering a cryotherapy chamber could cost you about $75 a pop.

Foam Rollers

Foam rollers are a permanent fixture in many athletes’ training regimens. It’s meant to work by inducing self-myofascial release, which is when the layer of tissue that sits on the outside of a muscle loosens up. In some cases, muscle soreness can be brought on by tightened fascia, and pressing on it is meant to relax that grip. This is thought to improve range of motion around a joint and reduce DOMS.

Unfortunately, whether or not this actually improves athletic performance or muscle recovery isn’t clear. The majority of the research done on foam rollers doesn’t show any positive benefits on performance during the recovery process, says Dabbs.

Newer foam rollers have vibrating components, which are meant to combine the pressure and benefit of a massage with the help of vibration technology. One recent study, published in January 2019 in the Journal of Sport Rehabilitation, found that the vibrating foam rollers increased participants’ pain tolerance. Others, though have found no difference between vibrating and non-vibrating foam rollers. However, vibrating foam rollers have only come out in the past couple of years and there just might not be enough vigorous studies done yet, to know for sure.

Compression Tights

Compression gear for athletes is a multi-billion dollar industry, and wearing them has become almost a status symbol: If you need them, you must be doing some extreme workouts. But like other recovery methods, the research seesaws over whether it does anything to help muscles recover.

Compression tights have traditionally been used for medical purposes to help people with circulatory conditions. When worn, they create a pressure gradient by having the level of compression decrease from the distal (or furthest away from the body) part of a person’s leg or arm to the proximal (inner part). This increases blood flow through the veins and reduces swelling. Studies show they works for both people with circulation issues as well as healthy subjects.

For athletes, the idea is that the increased blood flow also increases the clearance of blood lactate and creatine kinase, both of which get released from muscles and into the bloodstream after vigorous exercise and is a signal of muscle damage.

However, the data to back up these claims is weak. At best, some studies show it to be as effective as other mechanisms we’ve discussed here—that is, minimal—and at worst, research shows them providing no benefit at all. One particular problem, as noted in a 2010 review article by Australian physiologist Shona Halson, is that many of the studies done don’t measure the compressive forces of the garments so it’s impossible to be sure they are increasing blood flow appropriately.

A recent 2020 review published in the Open Access Journal of Sports Medicine looked at 21 studies that examined the the effects of compression tights, found that wearing them did improve performance in a small number of studies, and the researchers concluded that compression socks could help with perceived muscle soreness during recovery. Though, the mechanism behind that isn’t established. And the study concludes that research is still needed to establish that as well as the longterm effects of compression tights on athletic performance.

You might be better off trying other recovery methods, but if you do choose to wear compression clothing, the best time to do so is after exercise, not during. A few studies also suggest that the longer you wear them, the better. And opt for full length tights or ones that cover the lower legs, as opposed to shorts.

Stretching

If you remember back to PE class, you might recall sitting in a circle and stretching one area of the body at a time. But at least for the past decade, researchers have found convincing evidence that this practice, called static stretching, isn’t really that helpful in warming up your muscles. What’s far better is something called dynamic stretching, which involves moving and engaging more than one muscle group at a time.

Dynamic stretching increases blood flow and warms up muscles, which is crucial to athletic performance, whereas static stretching really doesn’t. But that’s not to say that static stretching isn’t important. According to Dabbs, they help to increase range of motion at the joints that connect muscles together. These stretches are critical in performing a range of everyday and athletic movements such as weight lifting, running, and daily activities.

So, stretching is still important, but remember: Dynamic stretching before and static stretching after.

Massage

Like other recovery methods, there’s a lot of mixed evidence over massages, which work to reduce the tension of the muscle’s fascia. On the whole, they probably do help. But the main problem, Dabbs says, is whether people can realistically use it on a regular basis as a recovery mechanism. Massages are usually done by professionals, namely physical therapists, who know how to perform them properly. “Even if it is beneficial, most individuals don’t have the money or time for massage.” However, she says, “there are some clinical benefits of massage in a rehabilitation setting.”

Pain Relieving Drugs

There’s much more hard evidence on drugs than other recovery techniques, but it’s not a positive: These should be a last resort. While medications like non-steroidal anti-inflammatory drugs like aspirin and ibuprofen work well at minimizing pain, they come at a cost. Many recent studies show that they greatly inhibit the naturally recovery process of muscles. Some of this research suggests that NSAIDS inhibit the proliferation of a group of muscle stem cells known as satellite cells, which play a key role in muscle repair. So if you can handle the pain, Dabbs says, it’s probably best to just tough it out. Though, of course, there’s a place for them: “If there is an intolerable amount of pain (since you still need to be mobile)” the benefits likely outweigh the costs, “but knowing it may hinder the recovery process.”

The one technique most people forget about: Sleep

Most Americans, athletes, and everyday exercisers included just don’t get enough of it. Average adult humans need about eight hours. Endurance and full time professional athletes probably need closer to nine or ten. In recent years, there’s been a hike in research on the effects of sleep and muscle recovery and subsequent athletic performance. And while scientists haven’t pieced apart the exact mechanisms through which muscle recovery and proper zz interact, they do know that sleep plays a crucial role in nearly every organ system in the body. And if you are going through all the trouble and spending the money on these other recovery mechanisms you should at least make sure that you are getting a good night’s rest, too.

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How to choose the perfect workout routine https://www.popsci.com/perfect-workout/ Thu, 31 Oct 2019 20:30:23 +0000 https://www.popsci.com/uncategorized/perfect-workout/
Front view of a muscular couple doing planking exercises
Front view of a muscular couple doing planking exercises. Wavebreak Media LTD

No matter what you enjoy or how hard you want to push yourself, there's something out there for you.

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Front view of a muscular couple doing planking exercises
Front view of a muscular couple doing planking exercises. Wavebreak Media LTD

Whether it’s goat yoga, “prison-style” fitness boot camps run by former inmates, running a marathon, or powerlifting, there have never been more activities you can do to get fit (or fitter). But how do you choose whether you want to hold downward dog or get put through your paces like the filthy maggot you are?

Before getting started, let’s make one thing clear: Exercise is a panacea for a lot of problems, and most people aren’t getting enough. The U.S. government recommends at least 150 minutes of moderate-intensity activity a week—that could be walking, jogging, swimming, or biking—but many people struggle to find the time to do so. Exercise reduces your risk of heart disease, type 2 diabetes, some cancers, and other health issues. It improves your mood and mental health, and helps you sleep better. It strengthens your bones and reduces your risk of falling as you age. It flat-out increases your chance of living longer.

By choosing the right fitness activity, it’ll be much easier for you to stay on top of your exercise needs and keep healthy. If you hate running (or live somewhere cold and snowy), there’s no point in signing up for a half-marathon. You’ll never stick to your training plan.

Decide if you want to go solo or bring some friends

Perhaps the biggest decision you’ll need to make is whether you want to train alone, with a friend, or as part of a group.

Working out alone has numerous benefits: You aren’t tied to anyone else’s schedule, and it’s a great way to get meditative me-time when you lead a busy life, for example. However, you are entirely reliant on your own willpower and commitment to actually do it. If you’ve had a rough day, it’s much easier to blow off solo training plans than a class you’ve committed to. Also, most people won’t push themselves as hard when they train alone and, without a coach, you might not know if you’re making potentially dangerous mistakes.

Training in a group, as part of a fitness class or team, has a lot going for it, too. The workout tends to be super fun and social, so if you work alone and crave a bit of human interaction everyday, it’s hard to beat. A good coach will also correct your technique and help you improve, especially when you’re starting out. The biggest downside is that training times are often limited to the early morning and evening in all but the biggest gyms.

Working out with just one or two friends splits the difference, and is, perhaps, my favorite way to train. You get much of the flexibility of working out alone with the sociality and support of a group workout. As long as you have mates who want to do the same thing as you, it works great.

Check the forecast

woman in a pink jacket and gloves running on a path in the snow

Asian woman running in winter gloves and headband

Running in a snowstorm isn’t exactly the most pleasant experience.

The year-round weather where you live also matters. It’s all well and good to run laps in Central Park in May, but it’s a lot less fun in January. Similarly, Alabama’s spring is a great time for outdoor activities, but good luck getting much hiking done in the humid heat of the summer.

If the weather where you live changes drastically from season to season, you have two options: take up something, like CrossFit or boxing, that you can do year-round, or choose different activities for summer and winter. For example, if you live somewhere like Colorado, you can hike in the summer and ski in the winter.

Sort out your workout schedule and intensity

Your available time has a lot of influence over what type of activity suits you best. If your days are so jam-packed that the government’s recommended 150 minutes of moderate exercise seems unattainable, know that you can cut that time in half by going harder. But that means going a lot harder. They call for 75 minutes of vigorous activity, so that means sprint drills, hill climbs, and the like.

Also, bear in mind that the government’s recommendations are minimums. You can train a lot more if you want to. Exercise is hugely important for my mental health, so I like to work out five or six days a week. On the other hand, if you’re busy and just want to stay healthy as efficiently as possible, 40 minutes of high intensity interval training (HIIT) twice a week is technically enough.

Some activities, like running and cycling, require significant time commitments. Running 10 kilometers takes most people around an hour, and if you want to get faster, you’ll need to run at least a few times a week.

Others, such as the HIIT classes in most gyms, can be as short as 30 minutes. The workouts are hard and fast, so they’re easier to fit in. The downside is that you’ll probably hate life during the workout. You’ll always feel good after, though.

Think about how hard you like to push yourself, how much time you have, and how often you want to train, then make sure those variables match well with the activities you’re considering.

Know how much you’re willing to spend

a group of cyclists riding their bikes on a paved, asphalt course
Cycling can be an expensive sport, especially if you want to compete. [Markus Spiske via Unsplash(https://unsplash.com/photos/WUehAgqO5hE)

Running is the most egalitarian sport in the world. All you need are your feet and a pair of running shoes (and even they are somewhat optional). There’s a reason East African athletes dominate distance running, while those from wealthier nations (like the U.S, U.K., and France) are at the top in cycling, which is similarly demanding, but significantly more expensive. The most you can realistically spend on running gear is a few hundred dollars; that won’t even buy you carbon fiber handlebars. How much you are prepared to spend on training fees and gear matters a lot.

Now, don’t let expense be an excuse not to exercise. As the trainers from ConBody show, you can get a serious bodyweight workout done with no equipment in a tiny amount of space. For less than $20 a month, you can join a gym with every piece of equipment you’ll ever need. But if you are prepared to spend more money, you’ll have more options.

Consider what’s close to you, first

The most important thing with exercise is to do it consistently. Working out hard every day in January does not set you up to lounge on the couch binging Netflix for the next 11 months. When you’re eagerly starting out, it’s easy to overestimate your commitment. Signing up for a gym that’s a 40-minute drive away from you is a terrible idea, no matter how good the gym is.

It’s much easier to work out consistently when you don’t have to travel far. You’re significantly more likely to go to the gym if you simply have to go downstairs, rather than travel across town. When you’re exploring your options, prioritize things that are close. If you have a choice between three martial arts gyms, go with the one that’s nearest—at least to start out.

Make it fun

The best exercise is play. If you love working out, it won’t feel like a chore—it’s just having fun. You’ll look forward to doing it every day and easily keep on top of your physical and mental health. If you hate running or lifting weights, don’t do it. There are countless other options out there. Take up rock climbing, karate, or even goat yoga, instead. Seriously, find something you enjoy.

Explore every option

a man swinging a softball bat in Central Park
If you miss playing sports, see if there are some local intramural teams around you. Mathieu Manchin via Unsplash

However you’ve answered the questions above, and whatever you’re into, there is a sport or physical activity out there for you. There are so many weird and wonderful ways that people get their heart rate up. Don’t limit yourself to the obvious answers like jogging on a treadmill and simple weight training. If you’re unsure where to start, here are some ideas:

  • Join a running club. It’s simple, cheap, social, and you can still train alone when you need to.
  • Were you a quarterback in high school? Play touch football. Fun, intense, and you’re a lot less likely to get hurt.
  • Think football is too mainstream? Try Ultimate (it’s-not-a-Frisbee-it’s-a-disc) or even quidditch. Sports aren’t just for jocks.
  • Rock climbing gyms are opening all over the place. It’s physically demanding and intellectually engaging.
  • Crossfit’s place in the fitness world varies widely depending on who you ask, but it’s an intense workout, incredibly social, and accepts people of all fitness levels.
  • Combat sports like Brazilian Jiu Jitsu, boxing, mixed martial arts, and karate are addictive and the closest thing to the play wrestling you may have done as a child. Challenge yourself—and other people.
  • Sitting in a chair all day is terrible for your body. Undo some of the damage with any of the yoga-variations (hot, cold, goat, etc.).
  • Go for a weekly hike. Exercise doesn’t have to be a massive undertaking. It can just be a nice long walk in the woods.

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Compression tights might not actually help tired muscles https://www.popsci.com/compression-tights-fatigue/ Thu, 03 Jan 2019 16:11:45 +0000 https://www.popsci.com/uncategorized/compression-tights-fatigue/
Compression tights are extremely popular among marathoners and other distance runners.
Compression tights are extremely popular among marathoners and other distance runners. The Ohio State University Wexner Medical Center

But you can still wear them if you want.

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Compression tights are extremely popular among marathoners and other distance runners.
Compression tights are extremely popular among marathoners and other distance runners. The Ohio State University Wexner Medical Center

Compression tights are an incredibly popular tool among runners, from elite athletes to amateur weekend warriors. The reasoning seems sound: When you run, your leg muscles contract to slow down the muscle vibrations that occur as you bounce up and down. These constant contractions are thought to cause much of the fatigue experienced by distance runners. Because compression tights reduce those muscle vibrations, exercise scientists have previously hypothesized that they should accordingly strengthen a runner’s performance.

Nike wanted to better understand this mechanism and see if the tights really held up to their hype. So they reached out to a group of researchers at Ohio State University to test it out. Through a small study that employed 10 male runners, the researchers found that, though the tights did significantly lower those muscle vibrations, in the end, that didn’t translate to a reduction in muscle fatigue. The researchers recently presented their results at the American College of Sports Medicine’s annual meeting.

The researchers performed the study over two different days. On the first day, they had the runners (all of whom were experienced, running at least three times a week for a minimum of 30 minutes) wear compression socks and run a 30 minute intensive endurance run on a specialized treadmill, at 80 percent their VO2max (a measure of an individual’s peak oxygen consumption during exercise). The point of this hard run was to ensure the athletes reached—but only just barely surpassed—their anaerobic threshold. This forces the body to build up lactic acid and causes muscle fatigue, says lead study author Ajit Chaudhari, a professor of biomedical engineering at The Ohio State University Wexner Medical Center.

With the help of high-speed cameras and small reflectors placed on the thighs and lower legs (a technique called optical motion capture), the scientists were able to measure how much the runners’ muscles vibrated. They also measured the athletes’ leg strength and jump heights before and after their intense runs. On the second day, they had the runners perform the same exercises, but this time without compression socks.

runner on a treadmill during an exercise study under a scientist's supervision

Researchers at Ohio State University’s Wexner Medical Center used motion sensing technology to study how compression tights affect vibration and fatigue.

Despite the fact that the compression socks did indeed reduce the muscle vibrations, this didn’t appear to have any effect at all on muscle fatigue. So are compression tights useless? Because this study was so small—just 10 runners, all of them experienced and all of them male—it’s hard to say for sure. And the researchers only measured the runners’ vibrations over the course of two days. Chaudhari says it’s certainly possible that the difference with the tights was so subtle that it would only be detectable over a longer period of time, slowly accumulating to have a measurable effect. However, he says, that type of study is a lot more difficult. You’d have to factor in variables like nutrition, hydration, variations in cardiovascular capacity, and other things that are a lot harder to control than a couple of days of monitored running.

For now, Chaudhari says, if runners do believe that compression tights work for them, there’s no reason to throw them away. The study did not find that the compression tights were in any way destructive, and some users might enjoy other benefits, such as keeping muscles warm or reducing chaffing.

In the future, he and his team want to better understand how running form changes with fatigue, even independent of compression tights. He says scientists have hypothesized that when runners get fatigued, their running form starts to falter, which could be the reason behind many overuse injuries.

“Running injuries are extremely common, especially among novice runners,” says Chaudhari. “If we can get more insight into when a novice runner may be doing damage to their body, we might be able to help people stay physically active and healthier throughout their lives.”

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Jumping rope is an unbeatable cardio workout—if you do it correctly https://www.popsci.com/story/technology/jump-rope-beginners-guide/ Tue, 20 Apr 2021 21:00:00 +0000 https://www.popsci.com/uncategorized/jump-rope-beginners-guide/
jump rope
It's challenging. Photo by dylan nolte on Unsplash

The exercise is freakin’ hard, but a thrilling activity regardless of where you live.

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jump rope
It's challenging. Photo by dylan nolte on Unsplash

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This story has been updated. It was originally published in May, 2020.

Jump ropes are more complex than you may realize. They range from the classic, nostalgia-inducing beaded ropes of playgrounds, to speed ropes equipped with a light, thin metal wire that can cost north of $100.

The pandemic has forced so many people to revaluate how they work out, but a good rope will allow you to exercise within whatever space you have available. All you need is a park or backyard where you can fling one around, sweat buckets, and gasp for breath like a champion. Wherever you attempt it, jumping will almost definitely translate into pulse-pounding cardiovascular exercise and stronger muscles.

Because—and you know this if you’ve tried it—using a jump rope is challenging and completely exhausting. Here’s what to know to get started, if you’re a rookie like I am.

A jump-rope workout for beginners

“Jump rope is one of the oldest fitness tools,” David Newman, the CEO and founder of Rx Smart Gear—the company that makes the rope I’ve been trying—says. “It allows you to stay stationary in one spot, but really get your whole body moving for cardio.”

Picking the right rope starts with the handles. Most of these pieces of equipment have a mechanism that allows for the rope to rotate in the grips. The simplest is a rope with a knot on the end that fits into a plastic handle, which is fine for the playground. Other jump ropes use a synthetic bushing in the handle. The one I tried, a Rapid Fit, employs two stainless steel bearings in each handle to allow the grips to easily spin and the rope—in this case, it’s actually PVC-coated stainless steel wire—to rotate around you extremely quickly.

Before buying one, consider how tall you are. Some ropes, like that Rx model, list a height range (such as an option for people between 5 feet and 6 feet tall) in a dropdown menu. Others let you choose the rope length in feet based on a sizing guide. After you have the rope on hand, many allow you to further tweak, inch by inch, the length of the cable that you’re going to be swinging over your head like the old Energizer bunny beats its drum. In some cases, like with this beginner rope, you may need to literally cut the wire; the Rapid Fit has a simple system within the handles to adjust the length by the inch.

If you’re just beginning, you definitely shouldn’t start with a pure speed rope. Instead, look for a rope designed for general fitness. Newman recommends starting with a cable-based rope, because that cable won’t stretch as you use it. Ideally, the cable should weigh between 3 and 4 ounces.

For the proper fit once you have the rope on hand, Newman suggests placing the middle of the rope underneath the arch of one foot. Standing straight up with a you’re-in-the-Army-now posture, pull the cable up vertically and see how it measures against your torso while holding those handles parallel to the ground, so their size doesn’t figure into the measurement. The ends of the cables should be even with, or below, the “bottom of your sternum,” Newman says.

“We don’t want the rope to be too long—I’d rather you trained yourself to use a rope that’s even a little bit shorter,” he says. The rope, when doubled up with the handles held together sideways (and again, ignore the length of the handles), should be about three quarters your height. Since you’re going to be flinging it around your body until you can’t do it anymore, you want its length to be ideal.

Then, to find the correct hand position, remember that the rope is going to basically rotate around those handles like a wheel spins around its axle. Newman suggests that your hands should be somewhere in front of your pelvis—generally the middle of your body—or near where your pockets are. Your elbows should be slightly bent, and you don’t want your hands to be too far away from your body out to the sides.

On that point, one pitfall is that people sometimes “like to be way out here,” Newman says, extending his hands out far from his body sideways. That makes the rope shorter, meaning that it can get too close to your crown and toes.

Your hands should be positioned so that your thumbs are towards the outside of your body, with your forearms facing forwards, and you’re lightly gripping each handle between your thumb and index finger. The other fingers provide gentle support. Once you’re jumping, move your hands in “tight circles,” Newman says, comparing the motion to something like the way an old-school train moves its wheels.

An easy way to start, he says, is with a toe catch. You start with the rope behind you, pulling on your calves, and your hands in front of you and the cable end of the handles pointing frontwards. Then you do a big initial swing to get things started. “Your arms have to do a big, wide, kick back, and pull the rope like you’re pulling the covers over your head,” he says. For the toe catch drill, just swing that rope over your head once and then trap it with the front of your feet. Don’t jump. After you do that, try to jump over it just once, and then catch it; and then twice, and catch it, and continue. After that initial flip of the rope, don’t forget to bring your hands back to that position near your hips. “The mistake most people make, is they leave their arms out there,” he says, again spreading his arms far out from the sides of his body. That’s bad.

Once you’re going, the rope should have a pleasant “horseshoe” shape, Newman says. Your feet should be close together, and the rope should contact the ground about 10 inches or a foot in front of you. Stay on the balls of your feet.

A jump-rope workout is incredible for your heart

Along the way, I made a few mistakes. One was that not only did I jump over the rope, but I made another hop as the rope was swinging over my head. That was because I wasn’t swinging the rope around fast enough—the solution was to boost my swinging speed. Another error was not moving my left hand as much as I was relying on my right. I also needed to incorporate more “elbow action,” according to Newman.

Ultimately, jumping rope is very hard. Even trying it for just three minutes—with lots of stopping and mess-ups along the way—gets my heart rate north of 100 beats per minute. People far better at jump rope can pull off double-unders or even triple-unders—the rope goes under their feet twice or three times per every jump. As for me, I’m sticking with just attempting single-unders for now.

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Why 10,000 steps a day isn’t the secret to better health https://www.popsci.com/story/health/10000-steps-evidence-study/ Mon, 26 Apr 2021 16:02:00 +0000 https://www.popsci.com/uncategorized/10000-steps-evidence-study/
An illustration of a person with footsteps
There's no magic number of steps that can ensure your heart health. Renaud Vigourt

This epidemiologist proved 10,000 steps is a lie.

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An illustration of a person with footsteps
There's no magic number of steps that can ensure your heart health. Renaud Vigourt

I-Min Lee is an epidemiologist at Harvard University School of Public Health. Here’s her tale from the field, as told to Claire Maldarelli.

A few years ago, my workplace had a competition where we all got fitness trackers, formed teams, and raced to accumulate the most overall steps. Many people were taken aback when they found they weren’t easily reaching the coveted 10,000 strides—a number wellness apps promote as a standard for good, even optimal, health. I have studied the role that physical activity plays in preventing disease for a long time, and it made me wonder: Where did that number come from?

It turns that in 1965, a Japanese company called Yamasa Clock created a personal-fitness pedometer called the Manpo-kei, which means “10,000 steps meter.” The Japanese character for 10,000 looks almost like a person walking or running, which is likely how the gadget-maker landed on the name—and the number. It’s also an easy goal to remember, especially when accompanied by a sketch of a person who’s literally walking.

[Read on: Sleep trackers probably won’t help you sleep any better]

But that benchmark wasn’t based on any scientific evidence. Even today, few studies have looked at the connection between steps taken and overall health. After my work competition, I decided to do my own research. I found that in older women, half that number of footfalls—4,400—still lowered their risk of death, and that the benefit tapered off at around 7,500. There’s still more work to do with different age group, but it’s safe to say that 10,000 is no magic number.

This story appears in the Spring 2020, Origins issue of Popular Science.

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How to fit in a workout while you travel https://www.popsci.com/story/diy/work-out-while-traveling/ Wed, 22 Jan 2020 17:30:20 +0000 https://www.popsci.com/uncategorized/work-out-while-traveling/
Person working out in a hotel room.
Traveling can mean "resting," but it doesn't mean "quitting.". Estradaanton via Deposit

Sightseeing is just another excuse to break a sweat.

The post How to fit in a workout while you travel appeared first on Popular Science.

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Person working out in a hotel room.
Traveling can mean "resting," but it doesn't mean "quitting.". Estradaanton via Deposit

Traveling plays havoc with workout plans. The time wasted stuck at the airport, the crippling jet lag, and not having your gym or go-to running track at hand, are just some of the most common issues. But not all is lost, and if you really want to keep on top of things, you definitely can.

But how difficult it will be will solely depend on what you’re aiming for: if you simply want to keep active, your options are better and more varied than if you have to stick to a super strict training plan because you’re preparing for a marathon, powerlifting meet, or dance-off.

Sightseeing can be a workout

If you just want to stay active, the best thing to do is bring the right gear. A comfortable pair of walking shoes and your swimming stuff will go a long way. Make sure to pack it small enough so it fits in any bag.

When you’re in a new destination, it’s easy to rack up the steps just by exploring and wandering around. If you really want to make sure you’re getting them in, add a bit more structure to things—maybe avoid taking a taxi or train for less than a mile, or make an adventure out of climbing to the highest point in the area. Give yourself the time to walk from one neighborhood to the other. Or even run there.

Will Henke, head coach for The Program by WanderFit, recommends running as a way to get to know a new place. “As soon as I hit the ground, I set a timer for 30 to 60 minutes, put on my shoes, and go for an easy run. It’s the best way to explore the local area—it’s how I’ve found some of the coolest places when I’ve been traveling.”

Similarly, if you’re on vacation, there are lots of activities you can do that are technically exercise, but are so much fun that you won’t even notice. It’s always a good idea to sign up for a surfing, kayaking, or stand-up paddleboarding lesson; a city-wide bike tour; or a sunrise yoga class.

Establish a routine

Exercise equipment in private gym
Some hotel gyms can be truly depressing. But don’t let them get you down. Radovan Janjuseciv via Deposit Photos

“Having some kind of workout routine while you travel is the only way you’ll stick to it,” says Henke. “When I travel, I get up at 8 a.m. every day and work out. I’m done by 9:30 a.m. and have the rest of the day free.” While you don’t have to work out first thing in the morning, making it a routine will go a long way—even if it’s just going for a walk as soon as you get up. And, if you don’t do it first thing, life might get in the way.

Keep up with a hobby

One of the best ways to work out when you travel is just to keep doing what you regularly do. Most social fitness activities—like CrossFit, Brazilian Jiu Jitsu, or rock climbing—actively encourage it, and gyms (or boxes) have drop-in fees and welcome out-of-town visitors.

Hitting up a new BJJ gym is my favorite way to meet locals when I travel, and it might result in some great tips for your next day of sightseeing, or even new friendships. And this doesn’t just work for organized activities—if you run, for example, you can use Strava to check out the most popular routes for local runners. You’ll most likely see a side of the city most tourists don’t.

Work with an online trainer

Person working out with a laptop in hotel room.
You only need a laptop and some willpower to work out in your hotel room. Just make sure you tip the staff after you sweat all over everything. Alla Serebrina via Deposit Photois

If you travel a lot, getting an online personal trainer could be a great idea. Henke is one, and understands the limitations most of us are stuck with when we travel. He gives some of his clients programs that work around their travel schedule and can be done with whatever equipment is available in the hotel gym. And when they’re back home in a better kitted out gym, they’ll be able to adapt the program so they can use such outlandish fitness contraptions as barbells.

Henke says that even if you can’t afford a personal coach, finding an online program that offers options for people with limited equipment is relatively easy—just dive into YouTube and search for something that both interests you and suits your needs.

Plan ahead

Sometimes a hotel gym just won’t cut it, so if you are on a specific training schedule, say for a bodybuilding or powerlifting competition, you’ll need to plan ahead and do your research. Having workouts already planned out will save you the stress of walking into a hotel gym and having to wing it.

Search engines are your friend here. Check out gyms near where you’re staying and see if they have the stuff you need—call them and ask if you have to.

If you’re super serious about exercise and your workout is a high priority on your list, find a place to train before you even book your accommodation—that way you can make sure you’ll be staying somewhere nearby.

Work on what you’re bad at

Young attractive woman in Marjaryasana pose on the bed, morning
To work on your flexibility you literally just need your body. And we can assure you you won’t forget to pack that. fizkes via Deposit Photos.

Working on what you’re good at is easy and fun. Who doesn’t like smashing mile splits or doing heavy deadlifts if you’re good at them? Working on your weaknesses, however, is a lot less thrilling.

Henke suggests focusing on your shortcomings when you travel. It’s often easier to do since you’ll probably need less resistance, which means less or very basic equipment. For example, you can learn handstands and other gymnastic skills in your hotel room and most people could do with working on their mobility—which you can do even in the most ill-equipped hotel gym. Similarly, if you neglect your cardio, hopping on a treadmill or rowing machine every day for the week you’re away will push you in different ways.

Schedule a low mileage (or deload) week

Most high-volume training plans have planned low mileage (for running) or deload (for weightlifting) weeks where you still train, but at a much lower intensity. If you have control of both your travel and workout plans (or work with a coach), you can make your life a lot easier by scheduling your trip and down weeks at the same time. You’ll still have to use one of the other options here to get your workouts done, but things will be less stressful because they’re inherently shorter and easier.

Bring what you need with you

Person jumping rope
Even the most depressing of gyms will allow you to jump rope. Sasha Khalabuzar via Deposit Photos

There is an increasing amount of travel-ready fitness gear available. Stuff like the Monkii bars and packable kettlebell sandbags fit in your luggage and mean you’ll be able to plan your workouts with equipment you’ll know you’ll have at hand. The downside is that most of it works best outside, so keep that in mind if you’re going somewhere where weather is not on your side—going down to the beach to fill your kettlebell when there’s a storm raging is not likely to happen.

When it comes to packing and workout efficiency, Henke recommends everyone bring a jump rope. “They’re very small and probably the most effective thing you can pack. Bodyweight workouts plus a jump rope are much more interesting than just bodyweight workouts.”

Have fun (but not too much)

Often, the downside of traveling is not the missed workouts, but the unhealthy behaviors that accompany them. To avoid this, Henke recommends abiding by his personal rule: never have two bad meals in a row. That way, if you indulge in cakes or wine at dinner, you’ll have to follow it up with something healthy for breakfast the next day, and a pastry-heavy breakfast can precede a light Mediterranean lunch.

Henke also warns that people shouldn’t get too stressed about not training. Be forgiving with yourself and if you miss a workout one day, know it’s ok. Getting anxious about skipping a day will only undermine your whole vacation, so let yourself enjoy your time off and use the extra energy to hit your workout fresh and hard.

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Why are humans good at endurance running? The answer is murky. https://www.popsci.com/persistence-hunting-myth/ Fri, 04 Oct 2019 15:52:23 +0000 https://www.popsci.com/uncategorized/persistence-hunting-myth/
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The reason we can run long distances may have little to do with our ancestors’ quest for meat.

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Did our stone-age ancestors chase down antelope across the hot, dry savanna, armed with nothing but maybe some blunt sticks or rocks, for hours on end, never letting the animals rest until they collapsed with exhaustion, and the hunters, glistening with perspiration, could go in for the kill?

Probably not.

The idea of ancient humans as persistence hunters, possessed of superior physical capability, has a certain romance about it and has become very popular with running enthusiasts. Some scientists suggest it can explain several of the evolutionary traits humans have acquired over the past two million years. There may be some groups who practice it even today, though that’s hotly debated.

Despite the idea’s foothold in popular culture, however, there is no hard evidence that ancient humans were persistence hunters, much less that persistence hunting shaped evolutionary traits. In fact, what evidence there is doesn’t support the notion that early humans acquired their meaty meals through feats of running endurance; it flatly contradicts it.

The theory that persistence hunting played a crucial part in the evolution of man was first suggested in 1984 by David Carrier, who at the time was a doctoral student at the University of Michigan. Carrier’s idea was based on the observation that man is one of the only mammals that cools itself by sweating. Most four-legged mammals pant to cast off heat, which doesn’t work nearly as well when running. Carrier concluded that if our early human ancestors could chase an animal long enough, the animal would overheat and collapse with heat exhaustion, and the humans could step up and dispatch it easily.

Carrier’s idea was picked up and advanced by the Harvard paleoanthropologist Daniel Lieberman. “As for anatomical, genetic, and paleontological evidence, there are so many derived features of humans that make us good at running and which have no other function, they clearly indicate humans were selected for long distance running,” Lieberman wrote in an email. He has noted that those features—arched feet, short toes, wide shoulders, long Achilles tendons—seem to have originated around two million years ago, around the time when the genus Homo evolved and our ancestors began making meat a regular part of their diet. Persistence hunting, he’s argued, might have been the evolutionary driver.

Eventually, Lieberman’s ideas came to the attention of the popular author Christopher McDougall, who wrote about the theory in “Born to Run,” his bestselling 2009 book about endurance running. McDougall argued that the features identified by Lieberman explain why we like to run marathons, even ultra-marathons, and are fairly good at it. When we run distances, he implied, we are fulfilling our biological destiny. The running community, and the public generally, have embraced this idea wholeheartedly.

But the idea is a supposition. It was formulated as a way to explain characteristics humans possess. The best evidence for humans engaging in persistence hunting is merely that we have physical traits that suggest we could do so.

Henry Bunn, a paleoanthropologist from the University of Wisconsin-Madison, has said more than once that a person would have to be “incredibly naïve” to believe the persistence hunting theory. Bunn recalls that he first heard discussion of the theory at a conference in South Africa, and he realized almost immediately that if you are going to chase an animal that is much faster than you, at some point it will run out of sight and you will have to track it. Tracking would require earth soft enough to capture footprints and terrain open enough to give prey little place to hide and disappear.

When he heard of the idea, Bunn had just been in the Great Rift Valley of East Africa, one of the areas where it is thought that Australopithecus, our first upright walking ancestor, evolved into the first of the human genus. He knew the terrain was probably not soft during the time period discussed by the persistence hunting theory. And it was mixed savanna woodland, not open plain. It’s highly unlikely that primitive humans would have been sophisticated enough to track under those conditions, Bunn and his co-author, Travis Pickering, also of the University of Wisconsin, argued in their first paper questioning the persistence hunting theory.

Plus, Bunn had spent time with the Hadza, a modern-day group of people in the Great Rift Valley who are thought to live much like their ancient ancestors did. The only time Bunn ever knew the Hadza to run was when they were fleeing pelting rain, angry bees, or marauding elephants—and maybe occasionally to scavenge.

Bunn and Pickering also knew there was relevant fossil evidence: a pile of bones from the very time period in question—1.8 million to 2 million years ago—found in the Olduvai Gorge in Tanzania. The bones were discovered by Mary Leakey, the same archeologist who, with Louis Leakey, found a 1.8 million year old hominid jawbone that was once touted as the “missing link” between apes and humans. The pile contained bones of ancient waterbuck, antelope, and wildebeest that had been gathered by an early Homo group for butchering and sharing among them. Some of the bones had marks where rock choppers were used to cut the meat off.

Bunn recognized a golden opportunity. “We don’t usually get such clear-cut evidence to test something from 2 million years ago,” he said. He and Pickering thought that if they could age the different animals in that collection, they could glean whether the animals were scavenged, persistence hunted, or hunted some other way. If the animals had been scavenged or captured by persistence hunting, they likely would have been either very young or very old. Savanna predators like lions and leopards don’t chase the healthiest, fastest animals of a herd—and presumably persistence hunters wouldn’t either. Rather, they’d chase the ones that are easiest to catch.

But the researchers found that most of the animals in the collection were either young adults or adults in their prime. Of the 19 animals they could identify, only four were very young or old.

To Bunn and Pickering, that suggested the animals hadn’t been chased down. And because there were butchering marks on the bones with the best meat, it was also safe to assume that animal carcasses hadn’t been scavenged by humans after being killed by other predators; the predators surely would have taken the prime portions for themselves.

Instead, Bunn believes ancient human hunters relied more on smarts than on persistence to capture their prey. In his paper with Pickering, he suggests that our ancestors would wait in brushy, forested areas for the animals to pass by. They may have even hidden in the branches of trees, since hooved animals tend not to look up. That would have allowed the hunters to get close enough to club the animal with a sharp object.

It’s not entirely clear what that sharp object would’ve been. Sharpened wooden spears don’t appear in the archaeological record until about 400,000 years ago, and stone tipped spears didn’t appear until much later. But this much is clear, Bunn said: “In terms of the hard, archaeological evidence, persistence hunting is just flatly contradicted.”

And then there is the horse race.

Back in 1980, two Welsh men were sitting in the Neuadd Arms Hotel pub in Llanwrtyd Wells, Wales, arguing about who was faster over long distances, man or horse. Before the dispute came to blows or bitterness, they decided to settle the question with an actual race, one of 22 miles. The race was such a spectacle that it has become an annual event, each year attracting hundreds of humans and dozens of horses.

Now, there are a number of reasons why this is an imperfect test of the persistence hunting theory. Compared with most mammals, for instance, horses are actually fairly good endurance runners. And Wales is cool, not hot like the African savanna. But it is also true that the course is intentionally laid out to give the human the advantage.

So, how many times has a human won?

Twice. In 40 years.

If the prize were a meal, the humans would be starving.


Timothy F. Kirn is a freelance writer based in Sacramento, California. He was formerly an assistant editor at the Journal of the American Medical Association, a reporter for the Rochester Times-Union in New York, and an MIT Knight Science Journalism fellow.

This article originally featured on Undark.

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What running ultramarathons and giving birth tell us about the limits of human endurance https://www.popsci.com/ultramarathons-giving-birth-human-endurance/ Wed, 05 Jun 2019 21:59:21 +0000 https://www.popsci.com/uncategorized/ultramarathons-giving-birth-human-endurance/
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We can all only go so far.

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Sure, the human body can do amazing things: run hundreds of miles, scale mountains, even grow a new human. But there might be a limit for how long one can go—even for a world-class endurance athlete. A new study suggests that the length of time even highly-trained humans can sustain themselves might be a simple mathematical equation involving the length of the endurance event, and how many calories it’s physically possible to consume.

A group of researchers studied people who ran across the United States over a five-month period and used those results alongside conclusions from other studies on humans engaged in a variety of endurance activities, from races like the Tour de France to pregnancy. By comparing all the data, they found that the maximum amount of energy a human can expend indefinitely is roughly equal to 2.5 times the number of calories they burn at their basal metabolic rate (BMR), or the amount of energy they use while at rest. For the average human included in this new study, that equated to about 4000 calories of energy. The bodies of athletes adjusted over time to function on this amount of calories: In runners engaged in a five-month race across the United States, for instance, the researchers found their metabolisms actually slowed in order to keep within this limit.

The study is an attempt to map a limit for human endurance, says study author Herman Pontzer, an evolutionary anthropologist at Duke University. “We also found that the limits of how long and how hard you can push your body forever, without ever backing down, are a lot lower than we used to think.”

Until recently, he says, physiologists thought that the limits of exertion weren’t so limited—in other words, that an athlete who was trained to compete in a 25-hour ultramarathon could use up the amount of energy they expend on that activity (about 8.5 times BMR) every single day. This new research shows that a 2.5 times BMR rate of expenditure is the most that a human body can maintain indefinitely. Do more than that every day, and the body starts to consume itself for energy, despite taking in the maximum amount of calories the body can process.

Once humans reach that point, that doesn’t mean they can’t keep exerting themselves, but it means they start to dip into their own energy stores, typically in the form of fat. And that can only go on for so long.

“If you are burning more calories than you can put back every day that’s obviously not sustainable forever,” says Pontzer, “because you’ll disappear. But if you’re at least at that breakeven point, then at least theoretically, you could do it forever. You might not want to, and you probably wouldn’t, but you could.”

For the study, researchers plotted data on daily calories burned from runners taking part in the 2015 Race Across the USA, which lasted 120 days, and a variety of other endurance activities that lasted between half a day and 95 days. They also charted pregnancy, because, “If you think about it, it’s like the ultimate endurance activity,” says Pontzer.

Although the amount of energy expended by athletes started out higher than 2.5 times their BMR, the researchers found that it inevitably went down to that level over time. Pregnant and breastfeeding people topped out at 2.2 times their BMR, but the researchers note the weight gain associated with growing a fetus might skew the numbers. The fact that pregnancy is up there with events most people train for years to do “shows just how extreme of an event pregnancy is,” says Pontzer.

Daniel Lieberman, a Harvard evolutionary biologist who is familiar with the study, says the big factor here is how much it’s possible for someone to eat. The study “tells us more about the limits of human digestion than the limits of endurance,” he says.

Just as it’s possible to expend more energy than 2.5 times BMR for a while, it’s possible to eat more food than 4000 calories per day—for a little bit. Ironman triathletes, for instance, frequently consume between 7000 and 8000 calories to compete in their half day event—many of them during the race. “We know that what people do is they… train their bodies to actually take in energy while they’re using their muscles,” says Lieberman. This isn’t something the body automatically does, as any jogger who’s ever thrown up in the bushes can attest (this writer among them.)

Human beings just aren’t evolved to do extreme endurance racing, he says. Yes, we have evolved to be pretty darn good at endurance running. In fact, it’s even theorized that proficient distance running allowed us to hunt down our prey. But extremely prolonged or indefinite exertion was never part of the game. “This is a very bizarre modern thing.”

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The weirdest things we learned this week: Feminist butter sculptures and America’s first favorite pastime https://www.popsci.com/weirdest-thing-butter-sculpture-competitive-walking-algae/ Tue, 30 Jul 2019 22:36:40 +0000 https://www.popsci.com/uncategorized/weirdest-thing-butter-sculpture-competitive-walking-algae/
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Our editors scrounged up some truly bizarre facts.

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What’s the weirdest thing you learned this week? Well, whatever it is, we promise you’ll have an even weirder answer if you listen to PopSci’s hit podcast. The Weirdest Thing I Learned This Week hits Apple, Anchor, and everywhere else you listen to podcasts every Wednesday morning. It’s your new favorite source for the strangest science-adjacent facts, figures, and Wikipedia spirals the editors of Popular Science can muster. If you like the stories in this post, we guarantee you’ll love the show.

Today’s episode is our season 2 finale, and it’s one of our best yet! Now is the perfect time to binge all your old Weirdest Thing favorites. We’ll be back again in a few weeks.

Fact: America’s first celebrity athletes were competitive endurance walkers

By Claire Maldarelli

Modern-day Americans often express their love of sports with downright rabid displays of fandom. We design gear for the express purpose of tailgating, we build giant playing fields, and we bedeck ourselves in pricy memorabilia. But the big American sports craze of the mid-19th century had no stadiums, balls, bats, or helmets. It was called Pedestrianism, and it involved walking. A lot of walking.

The United States was fresh off the Industrial Revolution and experiencing a mass pivot to urban living. With many families leaving behind farming and other physical labors for factory work, leisure time was suddenly on the schedule. Many city residents took to walking as a free means of recreation. Some extremely ambitious folks took that one step further, turning meandering strolls into endurance competitions.

Competitive walking, as it was colloquially known, became the most popular pastime of the 1870s and 1880s. This gave America its first celebrity athletes, with spectators cheering their favorite walkers through feats of the feet. An elite competitor might walk for 30 days without breaks other than for sleep, or battle to complete the most laps around a horse track in 24-hours straight.

Journalist Matthew Algeo wrote an entire book about the rise and fall of this slow-and-steady sport, which he argues created our culture of fandom as we now know it: “This sport, known as pedestrianism, spawned America’s first celebrity athletes. The forerunners of LeBron James and Tiger Woods, Dan O’Leary was as famous as President Chester Arthur himself.”

In this week’s episode, I dive into the origins and rules (or lack thereof) of competitive walking. Side note: If you want to weigh in on our heated butt-related debate, take a look at the image we’re referencing right here.

Fact: The history of butter sculpture is feminist AF

By Rachel Feltman

If you’re not familiar with the concept of butter sculpture, I am thrilled to introduce you to this strange bit of Americana. And I have the perfect example to serve as your introduction to the noble art:

Delicious.

Being reminded that this delightful midwestern pastime exists made me wonder about its history. Modern butter artistes work in the confines of refrigerated rooms, but the folksiness of the practice smacks of something that must have been born before the age of electricity. Like, butter sculpture must have evolved in a world where people didn’t have TV screens to stare at, right? It’s sculpting, but with butter. That’s a 19th-century invention if ever I heard one. That opened up a whole series of questions, mainly about how the first butter carvers kept their coveted creations from curdling into a melted mess immediately upon completion.

It turns out the history of this art form is as rich as full-fat dairy, and it all goes back to a woman from Arkansas named Caroline Shawk Brooks. Brooks was an amateur sculptor and a shrewd businesswoman. For starters, she worked with food, a domestic enough medium that she seemed far less threatening than other female artists of the time. She also leaned into a folksy, midwestern image, wearing ruffled aprons as she toured the country and speaking often about her life back home on the range—a wise move, as the Industrial Revolution had many Americans romanticizing the fading culture of family farms. She also tapped into an existing trend of using foodstuffs to build creative displays, which agricultural states used to advertise their bounty (and products for sale) at big fairs and expositions.

an old piece of paper with a photo of a butter sculpture
A study in butter by Caroline S. Brooks, from Robert N. Dennis collection of stereoscopic views. Public Domain

In addition to figuring out how to make a living as a female sculptor in the 19th century, Shawk Brooks was talentedand people in the art world recognized her as such. And, perhaps most incredibly, she toured the world with heaps and heaps of butter without the help of modern refrigeration. Her most famous creation traveled with her for six months before she decided to preserve it in plaster. Find out more—including why she continued to use butter in every piece of her art even after moving on to more traditional materials—in this week’s episode!

Fact: Algae giveth and algae taketh away

By Eleanor Cummins

Algae has always had a penchant for producing over-the-top crazy fast. But things are getting worse thanks to industrial agriculture and, now, climate change. Excess artificial fertilizer often runs off into nearby streams and oceans, feeding the voracious organisms. And climate change is warming the ocean’s temperature, which allows algae to thrive. That’s why we’re constantly bombarded with lakeside warnings to avoid algal blooms, and news stories about whales and manatees dying in red tides.

But in her new book Slime, author Ruth Kassinger offers up a different side of seaweed: a natural marvel that has fought tirelessly for its own survival—and helped humans live better in the process. In this episode, I talk about all the surprising industrial uses of algae, from Twinkies to wastewater filtration, and explain just how much our species owes this primordial ooze.

If you like The Weirdest Thing I Learned This Week, please subscribe, rate, and review us on Apple Podcasts (yes, even if you don’t listen to us on Apple—it really does help other weirdos find the show, because of algorithms and stuff). You can also join in the weirdness in our Facebook group and bedeck yourself in weirdo merchandise from our Threadless shop. We’ll be back with more episodes soon!

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