Running Shoes | Best Running Shoes for Men and Women

If you want new running shoes then you have a number of important choices to make. We make it simpler for you so that you can easily choose the best shoe!

Enjoy running with new shoes

Beautiful new running shoes can really be necessary but sometimes it is also nice to treat yourself.

Running shoes

Running shoes

I myself need new running shoes and therefore I take you with the most common running shoes. With a normal pair of running shoes, you can walk from 1000 to 1500 kilometers. View the running shoe tips below plus compare from online shoe experts.


More and more I get the question where to buy running shoes and my advice for your first pair of running shoes is the running specialty store. That takes some time and probably they do not have every size and every type in stock, but a good shoe prevents injuries. Many runners will later buy their running shoes online because it is fast, easy, cheaper and can be returned free of charge.

In person

I used to walk more than double than those kilometers with a couple and that was not wise. It is, therefore, time for a new pair of running shoes because the lifespan is not infinite, which is why I like to hear your opinion. Because shoes are very personal. What works well for me or for you may not be good for someone else.

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Running shoes The most frequently asked questions about choosing running shoes are:

  • I just start running and want to see if it’s something for me. Do I have to buy new ones? Yes, unfortunately, many injuries are caused by old/bad shoes. New running shoes help prevent injuries.
  • How long do running shoes last? Overall you can keep 1500 km and/or 2 years, but this is different per brand and I prefer to be confident for the uncertain so replace them in time to prevent injuries caused by stiff soles.
  • Buying online or paying more in a specialist shop? Choose the specialty store if it is your first pair. Then you can consider ordering them online to save on running shoes
  • What costs running shoes? Usually between 75 and 150 euros. We would never economize on the one hand, but it is not necessarily better. Save by buying online. You can send for free and also return free of charge, even after running a few times.
  • And those cheap running shoes of 30 euros at the supermarket and DIY store? We have extensively tested and we do not recommend this.
  • What is pronation and what do I have to do with it? That goes quite far but is important. First, let’s grab this subject so that you know what to do with it.
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Beautiful new shoes

New running shoes are just getting better and make running more fun!


Good running shoes are different for everyone. It depends primarily on your personal pronation. Then there are less important criteria such as damping, weight, brand preference and weight.

Types of pronation

You have 3 types of pronation:

  • Overpronation – You walk on the inside of the shoe
  • Neutral – You walk straight
  • Underpronation – You walk on the outside of the shoe

Under and overpronation

Ok, but how do you deal with this in practice? The best thing is I think to give my experience. The first pair of shoes I put on is a pair of Brooks Glycerin, in size 45. They are just not wide enough, but I still have to walk through the store. In the meantime, a video is made so that it is also known which posture I assume when I walk, which turns out to be neutral.

This attitude determines what kind of support should be present in the shoe so that you walk straight. In case of overpronation, you walk on the inside of your foot, with under pronation (supination) you walk over the outside of your foot. Neutral is of course in the middle.

Heel, metatarsal or forefoot landing

What does that say, that first pair of shoes! A big difference with the 6-year-old kickers that I started on. It strikes me immediately that the soles are soft, but not so soft that I do not feel the surface anymore. I actually put my foot ‘flat’ down automatically when I am running, I land in the middle of my foot and wrap myself to my toes. There is also a difference. There are people who mainly land on the heels, or on the forefoot. 


From what I have read, the opinions are rather divided about that. It seems to me the most healthy to land on the midfoot or forefoot and to settle to the toes. As long as the shoes have a cushioning sole, they are also suitable for choppers. Barefoot or other minimalist shoes cannot be used as a chopper or adjust your running style. 


Besides the pronation, it is good to pay attention to the so-called drop of the running shoe. This drop is the height difference of the sole of a running shoe from heel to toe. In ordinary people language that means how far you are tilted forward. In recent years you have seen more and more the need for runners to reduce the drop to run a bit more naturally. The advantages of a low drop are not to be undisputed but according to most experts plus runners the better running position plus weight saving of the shoes. Weight is not so important with regular shoes or walking shoes but with this running sleeve the more.


You can choose different types of running shoes:

  • No running shoes, more and more people want to run with bare feet. According to some scholars and runners, it is better (in the past we also walked that way) but the injury chance is a lot higher. They cost 0 euros.
  • Normal running shoes with great cushioning and arranged by type of runner (pronation), weight and running style. Nowadays, the thickness of the heel develops from thick to thinner.
  • Barefoot running shoes as intermediate between running between barefoot and normal running shoes.
  • Match shoes, lighter and faster but due to the lower damping also injury more sensitive.

Which running shoes should I buy?

It becomes increasingly clear which running shoes you have to buy. And yes, for some, the color is still the first choice and especially the brightly colored pink are still often the favorite among ladies. Ladies running shoes are somewhat different anatomically shaped, besides that they are of course often available in a much smaller range.

Best Treadmill For Home

At the treadmill, stability, adjustability, cushioning LxB are important. View our electric treadmill test for the best model.


Exercising indoors is much nicer when it is cold, wet or dark outside. In addition, walking on a treadmill is less stressful for knees and other joints so you train with less chance of injuries.

treadmill for home


The best treadmill is the model that:

  • Strong enough to run on
  • Durable enough to enjoy the treadmill in 2 years
  • And thus also stable (and therefore heavy) enough
  • Affordable
  • Not too much noise (both for yourself and your housemates)
  • Has a good damping system
  • Wide enough (min 45 cm)
  • Long enough (minus 120 cm)
  • Easy to operate

The best buying tips you see here at a glance:

The weight of the treadmill says something about the construction. A construction with a lot of steel is heavier and more solid than a lighter, more plastic-like construction. Of course, it is a job to lift it into place, but that is only a one-off. The solid quality treadmill with a lot of steel runs nicer so you really use it.

A heavier treadmill is also more stable. The walking belt gets a lot of impact during walking. A heavier treadmill will remain more stable than a light during training.

Walking area of the tire
The more space you have to walk, the easier it is for you to walk and the easier you will keep it. With a broad and long running surface, you are less likely to step/land alongside the running surface while running. Choose a length and width of at least 45 cm.

42 centimeters feels really narrower than the 45 centimeters so take this seriously because the narrower the tread safer and more pleasant you walk than with a narrow tread. Especially if you train for a longer period or at a high speed, you will not be able to run in a straight line. A wider tread is then even finer

Qua length is 120 centimeters really the minimum and 130 centimeters feels here also a whole lot more pleasant. You look less down and you can focus on the LCD screen, your TV or whatever without worrying. Here too, you want a longer band with faster running and a large step length (with tall people)

The more powerful the engine, the harder you can run with less noise. This engine power is important when you want to walk slowly but of course even more during sprint training. Look especially at the continuous power of the treadmill and not at the peak power. You do not really need the latter because you probably want to do some long training sessions to get better, lose a little more weight for the coming year or just be busy.

Maximum speed
I can run 24 kilometers per hour if I am really full throttle. This is more difficult on a treadmill. Do you walk a maximum of 15 kilometers per hour? Then this is less important because that is possible every treadmill. A more expensive treadmill usually has a maximum speed of 16 or 20 km / h.

Soft walking is good against injuries and also runs just nicer. With rubber underneath and in the tire, the supplier determines this damping while running on the electric tire. With each step, your knees and joints will endure a blow and the harder you walk, the more important this aspect is. A so-called active damping system ensures that this blow is muted and you run better. Fortunately, all treadmills already have such a damping system through the quality of the luxury models is better than the cheap tires.

Perhaps a bit of an open door but also pay attention to the warranty. The length and completeness of the guarantee say everything about the confidence of the manufacturer in his treadmill. Practice, however, learns that a treadmill almost never fails so do not make too big an issue here when buying.


Most treadmill models are electric. With a cord, you connect it to the mains and it is adjustable in many ways:

  • Speed
  • Slope angle (for the really luxurious expensive models to train the slope)
  • Programs with interval / constructive program / time programmable program / surprise program
  • Training on heart rate, via heart rate measurement in the handbars / grips on the treadmill itself or via a supplied or own Bluetooth heart rate monitor

You also have manual treadmills and they are simpler and therefore cheaper. These are then magnetically braked and have no motor to be used through resistance. You can often set them in a number of grades (eg 8 positions) to train as a beginner up to and including the advanced runner. The weight of these and electric models are often a kilo or 100 and therefore not exactly a lightweight. Lifting only upwards is no sinecure and the dimensions are completely set up, they are about 140 x 60 x 140 cm.


I find the price of a treadmill very important. You can watch the Ferrari under the treadmill models but if you realize that a cheap model treadmill costs 400 euros it often becomes a different story. What functions do you really need and do you really need the best brand of the treadmill? In my view, the only thing you really need is a treadmill where you can manually set different speeds. Programs and computers and heart rate measurement functions are fun but not mandatory in my eyes.

Computer of the trainer

The training computer of the trainers gives you a lot of information about the most important training data. In addition, it is also fun to look at the screen with all colors, graphs, and settings. 

trainer computer display
You see the Wattage (Watt), the speed (Speed) and revolutions (RPM). You also see a lot of information at the top, such as calories, heart rate, distance and time.


Optimize program during your workout

You can also change the settings in the interim if you want to train more intensively or at least more quietly. trainer displayEveryone has a super day or a less time after a busy day.


The settings that you can order from the more luxurious models via the computer on the trainer. Think of the: 

  • The number of calories burned
  • Heartbeat
  • Trained time
  • Traveled distance

The more luxurious models give you more information and usually, these are:

  • Wattage
  • Training moment in the total training
  • Cadence / rotation per minute
  • Wattage
  • Music settings

Treadmill benefits

  • The softer surface so better for joints.
  • No twigs/curbs and other things to stumble across.
  • Running on a treadmill is easier because you do not have to take the subsoil, traffic and weather into account.
  • You can also watch TV.
  • Running when the outside is too dark / late / dangerous or doing other things that are not possible when running outside.
  • In case of an (unforeseen) injury, you do not have to stumble back home for a while, but you are immediately at home, and there is sometimes a physiotherapist in the neighborhood.

Treadmill injury
The risk of an injury is also greater due to the unevenness on the road and the different hardnesses of the surface. The soft, solid surface of treadmills, on the other hand, ensures better shock absorption, so you are less likely to get injured. A personal trainer can motivate you on the treadmill at the gym and you can walk alongside each other at a different speed with a friend (-in). Outside, 1 out of 2 would always have no optimal training.


The big advantage of running is that you quickly build up a good condition and that is both outside and on the treadmill. So you doubt that I would just start on the treadmill and if it goes well just really put on the naughty shoes and go outside. Because you walk within you can physically run ahead with the right motivation. The surface is even, no unexpected things and obstacles and always dry weather.

How to find out The Best Exercise Bikes

What are ergometers – the big brothers of exercise bikes

Ergometer Home trainers are ideal for beginners as well as for professional athletes and have become known and popular for use in fitness centers. With an exercise, bike ergometer can be achieved a lot of training goals and also from the comfort of home. Strengthen your cardiovascular system, increase your fitness, build muscle and burn calories to make unwanted pounds fall.

exercise bike

The practical and joint-saving trim wheels are available in various designs and price ranges. What you should pay attention to when buying, we would like to explain to you now.

Exercise bike or ergometer?

Exercise bikes usually have a decisive advantage over ergometers and this is the price. The cheaper price, however, also leads to reductions. These can sometimes be so large that the purchased device ultimately serves as a dust catcher instead of supporting the initially desired training goals. Before you get yourself a very cheap and therefore rattling, unimaginable and uncomfortable bicycle exercise bike, you should consider whether you would rather invest in a reliable and stable companion, who keeps faithfully a hand or feet for years.

Bicycle ergometer, recumbent bike or spin bike?

With a bicycle ergometer, you sit upright like on a real bike. Saddle and handlebar can be adjusted individually. This type of ergometer is the best known and most common variant.

When Recumbent bike, also called recumbent bike or seat ergometer, the seat is shifted backward, so that one steps forward instead of down. Riding this type of bike is especially gentle on people with back problems as it relieves the spine. Instead of a saddle, the athlete expects a generous seat with backrest and side handles. The disadvantage of a recumbent bike is the higher price and the larger footprint.

The spin bike, also called spin bike or racer bike, of course, you know from spinning! It is a professional fitness equipment for ambitious athletes, that allows very intense workouts over particularly heavy flywheels of 18 kg and more. The spin bike does not have a freewheel when pedaling, so if you stop pedaling, the pedals will continue to run until the set resistance slowly stops the flywheel.

What one should ultimately decide on depends mostly on the following factors:

  • Space requirements – bicycle ergometers or spin bikes require less space than seat ergometers
  • Price – Bicycle ergometers are priced often cheaper than recumbent or spin bikes
  • Ergonomics – the gentlest kind of cycling is possible with the Sitzergometer and especially interesting for people with problems on the spine
  • Intensity – The spin bike allows very high intensities via the very heavy flywheel, although with all ergometers considerable training successes can be achieved, even for experienced endurance athletes

What should you look for when buying an ergometer?

The quality of the individual components of ergometers is an important factor for all cyclists and fitness lovers, but in finding the right device, personal desires and preferences play an equally important role. An ergometer can still be so good, if it does not have a connection to the smartphone for a music playback, it is simply not the right device for some people. Someone else might want to have the option of a specific interval training that he knows from his fitness center. Which features your ergometer should definitely have on board for you, ultimately only you can decide. In the following, we would like to give you some explanations of the basic components that every ergometer and every exercise bike has,

Flywheel and braking system 

When you step on the pedals, you move the flywheel. For a harmonious, pleasant run, the weight of the flywheel should be 8 kg and higher. Ergometers usually have 10 kg and more weight. Spin bikes come with 18 kg and more. To adjust the training intensity, the flywheel mass must be braked. So you create a resistance on the brake, which should be as high quality. Ergometers are mainly high-quality eddy current brakes wear, with which one can produce a high resistance and thus a high wattage performance. Magnetic brakes are also good, but not quite as powerful. Both brake systems brake the flywheel without contact and are therefore noiseless and wear.

Saddle, handlebar and seat and handles

The more options an ergometer offers for saddle and handlebars or for seat and handgrips in the case of a seat ergometer, the better. You want to be able to choose the ergonomically optimal setting and often even more family members want to use the device. In addition to the height of the saddle, it is also good if you can adjust the inclination. Also important is the ability to properly position the handlebars. With the bicycle ergometer, the seat should be adjusted so that the knees are only slightly bent when passing through and the hips remain straight. Of course, the saddle or the seat should also be comfortable, because you will spend many, many hours of training on the ergometer at best and there is particularly well-padded gel saddle for a perfect sitting experience.

Similarly, the seat should be adjustable and comfortable on the recumbent bike and the handles should be made of a grip-friendly, durable material to provide years of training fun.

Pulse measurement, program variety, and display

Ergometers have the advantage that you can train independently of speed and the set power is accurately represented according to the DIN standard. They are therefore suitable for therapeutic use.

1st pulse measurement

In order to keep track of the pulse during exercise and to maintain the desired heart rate, the pulse must be measured via an ear clip, hand grips or a telemetric chest strap. Experience has shown that the ear clip is a bit uncomfortable when worn and can slip. The hand pulse measurement can give inaccurate results. In addition, the hands have to keep in touch with the handles all the time. The most precise is a chest strap that wirelessly transmits data received from the heart to the ergometer computer. In most models, a corresponding receiver is integrated or can be retrofitted as needed. Pulse-precise training is a particular advantage of the ergometer. Many devices can even adjust the wattage power to the pulse. For example, if you set a target heart rate of 140 beats per minute, the device notices when it is above or below and raises or lowers the pedaling resistance. In this way, the training is extremely well scalable and progress can be tracked well.

2. Program variety

In general, it is nice to be able to choose from many different training programs, to bring more variety into training and to keep the long-term motivation up. In practice, however, everyone exercises differently and needs more or less stimulation. If you’re a guy who always needs something new to stay motivated, then you can look for exercise bikes that come with a lot of programs and maybe even a built-in training coach. 

Other athletes need only the common basics and do not want to think big during training, but simply train effectively or turn off a round of sports head and maybe while listening to music or reading a book. Which type are you?

In addition to the variety of programs, it should be noted that many ergometers can also store user profiles and training sessions, while others do not. If you want to keep an eye on your training with statistics, then this could be an important buying factor for you. If there is an interface to your computer or smartphone on board, then so much the better.

3. Display

A clear display, where you have all the important data directly in view, makes training much easier than if you have to clumsy through twenty submenus, for example. Of course, the size of the display also plays a role in the clarity of the display, but glass and lighting are also relevant. The glass should not reflect too much and the display should be easy to read even in low light conditions.

How to exercise with the ergometer?

Before you start training, you should start with a few basic considerations. If you are a newcomer and want to do something primarily for your health, then you should first get used to the new fitness equipment and set small goals. If you already have experience as a recreational athlete, you are usually very fast in training. You can safely and comfortably increase continuously and work with clear training goals. Professionals and endurance athletes primarily use ergometers when the weather is too bad outside, little time is available or a relaxed early morning or evening workout is desired at home.

Classic cardio training or rehab training is child’s play with the built-in heart rate control. Ride and descent, interval training and challenging high resistance training are also possible and ideal for building muscle and increasing overall fitness. To lose weight, We recommend a mix of cardio and muscle building. Those who train one-sidedly and only keep their heart rate at 120-140 will find that he will not be able to progress at some point. Changing and sometimes crisper training sessions challenge the body and encourage it to build muscle. The nice thing is that more muscle also consumes more calories, even when you sleep! Ultimately you decide what is the right training for you, but of course, it is helpful and useful to inform yourself beforehand with coaches, on the net or with friends who are already training. Basically, each unit starts with a 5-10 minute warm-up to get the circulation going and then starts properly. The conclusion of each training is a one to five-minute erasure.

Incidentally, there are already a variety of fitness and training apps on the net or are already offered for download via the device manufacturer. With them, you can easily get started with training planning. 

Selection and offer

Are you looking for a suitable bicycle or seat ergometer for your home to finally get started? You want fitness without a center and like doing sports in your own home regardless of the weather. In our online shop, you will definitely find your perfect fitness device for you. Look forward to great offers, choose from high-quality ergometers from renowned manufacturers and order conveniently from home. Benefit from our free shipping and return shipping and a return policy of 100 days. If you have any questions or would like a personal consultation, just drop us an e-mail or visit one of our branches. We are happy to advise you.

Exercise bikes: few thing you need to know

Exercise bikes

Exercise bikes are one of the most proven fitness equipment on the market and a real alternative to cycling. In the classic sense, exercise bikes are bike trainers for the home. You just swing on the saddle of the modern trim bike, set the training resistance and can pedal directly. Via a drive belt, a flywheel is set in motion and generated by a break, which acts on the flywheel, the training resistance. Depending on the brake system and the device, the resistance can be adjusted to a certain extent and thus varies the training. Higher-quality devices are solidly built, usually have a larger flywheel mass and are characterized by particularly high-quality and powerful brakes, which make an intensive training possible.

Exercise bikes

What Exercise bikes or home exercises are?

Special variants are ergometers or bicycle ergometers. You can think of them as the big brothers of bike exercise bikes. The workmanship is better and more stable. They are very quiet and can even be used for therapeutic purposes. The key feature is that the resistor can be adjusted with the exact wattage through the built-in eddy current brake. The eddy current brake is also significantly more powerful and allows higher wattage performance.

You will find on the Internet, although always other devices such as elliptical machines or treadmills, which are touted as home trainers. This, conceptually speaking, is not correct.

What are the exercise bikes and stationary bikes used for?

Bicycle Exercise bikes or stationary ergometers are used to increase fitness, to lose weight, for a balanced cardiovascular training and for targeted training of the large muscle groups of the legs.

The easy-to-install home trainers can be conveniently set up at home and allow training at any time within your own four walls. This brings several advantages. On the one hand, there is no excuse for not being able to train because of bad weather, long journeys, lack of time or high fees for the fitness center! A comfortable and always accessible training device that keeps you fit and fun are always available after purchase. Another advantage is that you can cycle while listening to music while listening or reading or watching TV. Time passes by on the exercise bike like in a proverbial flight.

What to look for when buying a home bike

Exercise bike will keep you faithful for many years if you pay attention to a few things when buying. Of course, the price, as almost always plays an important role, but the quality is at least as important – especially in a fitness equipment such as the exercise bike. While cheap entry-level home trainers may serve their purpose in the beginning, they reach their performance limits relatively quickly and are often more in the corner than they would be used. We, therefore, recommend the purchase of a home bike of the middle or upper class. There are several factors to watch out for:

  • The sufficiently large flywheel of 8 kg and more
  • The powerful braking system that also allows high training resistance [magnetic brake system or even better eddy current brake (induction brake)]
  • Low volume (high quality exercise bikes run almost noiseless)
  • Adjustable seat position and adjustable handlebar
  • High quality saddle
  • Clear display with all the important functions
  • Varied training programs
  • Pulse measurement via ear/finger clip or chest strap (chest strap is the most reliable)
  • Maximum wattage, which should be high enough to allow a long-term increase in intensity

How much momentum in the exercise bike and why this has nothing to do with the hips!

The flywheel mass is defined by the weight of the flywheel, which is set in motion by a drive belt when “pedaling”. The higher the momentum of an ergometer or exercise bike, the rounder, better and more even the trim wheel will run. An additional problem with small masses of 6 kg and less is that you get at the top and bottom of the rotary motion at a different speed, which leads to a non-circular pedaling. In addition, it may be that the respective exercise bike passes small knocks on the joints and knees, which should be avoided. For a clean, pleasant run and a long-term training, we recommend a mass of 8 kg and more.

Which brake system for exercise bikes and stationary bikes?

  • Chocks
  • band brakes
  • magnetic brakes
  • Eddy current brakes

Today’s standard for bicycle exercise bikes is magnetic brakes. As the name implies, the flywheel is braked by a magnet in these brakes. A trained cyclist can reduce or increase the distance of the magnet to the flywheel by adjusting a knob and thereby change the resistance. About this braking system for beginners and recreational cyclists already quite reasonable resistance and thus varied training programs to realize. For higher wattages and for more precise programs and settings eddy current brakes come into play. These high-performance induction brake systems are specially installed on the higher-end bicycle ergometers. An electric coil induces a magnetic field

For simple, low-cost devices you can still see baking brake or band brake systems. The shoe brake system works in the same way as the bicycle. Two felt-covered plates press against the flywheel sideways or from above. In the rarer belt brake system, a textile belt runs over the flywheel. Here, too, braking power and thus resistance is regulated by a knob on both systems. The disadvantage of these two braking systems is because of the contact with the flywheel, on the one hand in wear and on the other hand in the higher volume during training with the bike home trainer.

Volume during training with the exercise bike – so the neighbor does not even ring

It goes without saying that one should not necessarily be cycling at two o’clock in the morning next to the marriage bed, but even at the cozy after-work home training the least possible noise development is an advantage. Good workmanship and high flywheel mass help keep noise levels low and training as comfortable as possible. Qualitative exercise bikes and high-quality exercise bikes run almost noiseless and also keep you loyal for a very long time. The bottom bracket is also linked to the topic of volume. A sensible exercise bike or exercise bike has a fully enclosed ball bearing that does not need to be re-greased or otherwise serviced, providing a mileage of 100,000 km and more.

In order to reduce the noise further, it is recommended to place a rubber mat, which is inexpensive to buy in all commercial hardware stores. Especially with cheaper home trainers with jaw brakes and a not so robust processing underlay mats are recommended. This is especially true if you live in multiple dwellings and do not want to annoy the neighbors.

Seat and handlebar at the exercise bike

In order to be able to train properly, the seat and the handlebars have to be adjusted, because not everyone is the same size and the same height. In order to set an ergonomically correct seating position, the seat of the bicycle trainer should always be adjustable at least in height. An additional possibility of variation of the seat in the inclination is advantageous. In addition, the saddle of the exercise bike should, of course, be comfortable, but not too wide, otherwise, it may cause chafing on the inner thighs. Gel saddles are often used, which have the reputation of being particularly comfortable.

In addition to the seat, the position of the handlebar should be adjustable. For a pleasant holding comfort, special foams provide.

What should display and computer do and which training programs are useful?

  • revolutions per minute
  • distance
  • speed
  • Time
  • calorie consumption
  • Pulse
  • program selection
  • Multiple user profiles
  • Differences between the devices

While the computer can capture, process, and even run pulse-controlled programs across a wide range of data, the display presents all the relevant information. The difference between simple trim wheels, mid-range exercise bikes, and high-end ergometers lies in the different number of functions, the variations of the programs and the value and clarity of the displays.

Large, illuminated displays simplify operation and display all relevant data such as revolutions per minute, distance, speed, time, calories burned and pulse rate at a glance. In addition, various training programs can be controlled. For example, special heart rate programs, ascent and descent, interval training programs and pulse-controlled programs are usually available.

In the pulse-controlled programs, the heart rate over the pulse controls the resistance of the fitness equipment and keeps the cyclist so always in the targeted training area. Even cycle ergometers offer this function and work, compared to conventional exercise bikes, with a very precise watt accuracy, by means of which the desired wattage performance can be perfectly adjusted and training progress can be better documented. Especially for a therapeutic (rehabilitation) training, the exact adjustability of the wattage performance is essential, which is why in the therapy only ergometers and no ordinary exercise bikes are used. The pulse measurement is achieved via an ear clip or a hand pulse measurement. The most accurate is, however, with a practical chest strap.

If several family members want to use the cycle exercise bike, think about getting an exercise bike ready to store different user profiles so that every athlete can immediately access their individual exercise program and training progress.

Of course, it can be trained well on simpler models, as long as the basic information is displayed clearly and the resistance can be adjusted easily and conveniently.

Maximum wattage for maximum possibilities

While as a beginner you are sometimes glad to have conquered the saddle and have the pedals for a few minutes to slow spinning animated, have as a professional neat resistance and variable challenges ago. How much you sweat and how much you want to spend depends on your personal goals. For a balanced cardiovascular training or moderate fitness programs, most exercise bikes are easy to get. As you develop more ambitions, you should see enough wattage in the wattage to ensure long-term performance. Devices with 400 watts and more power are certainly a good choice. In order to achieve such high performance, eddy current brakes (induction brake system) must be used.

How to exercise with the exercise bike?

Generally, you always start with a 5-10 minute warm-up program with low power. Give your body enough time to get up to speed before you start your actual training.

After warming up, it goes to the preserves. Cardio or cardiovascular programs go on for a long time, are relatively moderate in intensity and track the maintenance of a specific target pulse of mostly 120-140 beats per minute. Beginners like to start with 20-40 minutes per unit and 3 units per week. Advanced students like to choose 40-60 minutes at 3-5 units a week.

It also makes sense to select more intensive units and programs to increase muscle mass and increase fitness. Ascent and descent, interval programs or simply higher resistances are appropriate here. It can also be trained short and crisp, especially if not much time is available and the pulse may sometimes rise to 180 beats per minute.

Incidentally, you should also promote muscle growth and not just run off cardio programs to lose weight. The background is that more muscle consumes more calories and also at rest when not exercised. For the muscle building, however, it requires a higher intensity.

At the end of each session, a short bounce should be scheduled to give the body time to actively recover from the effort and increase oxygen flow in the body.

Last word:

If you want to be an ambitious athlete, then a bicycle ergometer is better, because ergometers bring a higher performance and also offer more functions.

Best office chair for lower back pain | How to choose a best office chair for lower back pain

A person is not made to sit! Yet many people sit on a desk chair for hours a day. No wonder that low back pain, lumbago, and hernia in our current society are one of the most common complaints and causes of absenteeism.

Best office chair for lower back pain

best office chair for lower back pain

The best office chair adapts to the individual needs of the user. The best office chair for lower back pain that must meet the demands of dynamic sitting and the individuality of man.

Sitting well means sitting dynamically and protects against a dangerous one-sided overload, by regularly changing sitting posture. The permanent changing of sitting posture during changing activities prevents back problems, RSI, and fatigue.

Why should you need a best office chair for lower back pain?

Office chairs are one of the important instruments in the office room and are one of the points where you spend the longest time when working. The comfort factor in the workplace is very important because it can create a comfortable and conducive working atmosphere.

The selection of seats in office becomes one of the important factors in designing an office space. Therefore, you should be able to choose the best office chair to be comfortable while in the office. The selection of office chairs cannot be arbitrary, a good office chair can prevent back pain.

How to choose a best office chair for lower back pain?

The next step that you need to pay attention to when choosing an office chair design is the armrest. It would be very good if you choose an office chair that can be adjusted to the height of the armrest. When working in front of a computer or laptop, generally the side of the body that is often moving in the hand. Armed office chairs can be used as armrests when the hands feel sore or tired.

A good position is that as far as possible the forearm forms a 90 ° angle from the upper arm. Also, choose an office chair whose armrests can be arranged with the position of the upper arm as close to the body as possible. This is so that the shoulder position can be as comfortable as possible so as to reduce tension in the shoulder and neck joints.

Use an office chair with body support according to the shape of the spine

Office ChairIn addition to armrests, the body rests in the office chair are also very important to be a reference in choosing office chairs. Spring body backrest is the best choice so it can adjust to body posture and weight. With this office chair, you can support and place your back position as comfortably as possible. Choose an office chair backrest that can accommodate the shape of the backbone and can follow the natural shape of the backbone.

  • The foot cross: must be sturdy and stable
  • The wheels: must be adapted to the floor on which the chair is used so that the chair can be moved smoothly without a back load.
  • The seat height of the office chair must be at least adjustable from 40 to 51 cm. This allows both smaller and larger people to set up the office chair properly. A higher or lower gas spring is recommended for people larger than 195 cm or smaller than 160 cm. Both feet must be able to stand flat on the ground. The angle between the upper and lower legs must be at least 90 degrees.
  • Movement Mechanism: Ergonomic seats are equipped with a movement mechanism (synchronous, free-float-balanced Movement or bracing mechanism) to stimulate the dynamic change of body postures. This promotes the quality of the intervertebral discs, which reduces the risk of lumbago and hernia. The back pressure can be set individually. Nowadays there are also chairs that have an automatic weight setting.
  • Backrest and pelvic support: The backrest of an ergonomic office chair is designed in such a way that the natural S-curvature of the spinal column is maintained in different sitting positions. For this, the pelvic support must be adjustable in height.
  • Seat depth: The seat depth must be adjustable. When the seat is too deep, people tend to tend. This will load the back and depress the stomach. Organs can work less well and abdominal breathing becomes difficult or impossible. With correct seat depth, the upright sitting is supported. With the right seat depth, there is a free space of three to four fingers between the back of the knee and the front of the seat.
  • Armrests: Important for armrests is that they are short and adjustable. 2D is adjustable in height and width. 3D is the height, width, and depth adjustable.
  • Standards: Office chairs that meet the European standard and that they also provide good support for very small, very large and smaller people.

One can sit correctly in two ways

  • The active “open-angle” posture and the passively supported sitting posture.
  • The “open-angle” sitting posture has an open angle (> 90 °) in the hip joint. The hip angle is about 110 °. In this position, the pelvis continues to tilt forward and the natural curvature is retained as it stands.
  • The passively supported sitting posture. A good pelvic support, adjusted to the correct height, ensures that the natural curvature in the lower back is preserved.
  • The sitting posture for long-term office work is different than for short jobs. For short activities, an active posture is recommended, for long a passive posture or alternation between an active and a passive posture.

On an ideal office chair, you can adopt both an active and a passive sitting posture. For an active sitting posture, a chair must tilt forward, for a passive just backward.

A good chair offers the balance between movement and support: a good chair invites you to move but also gives you sufficient support when you need it. Good support allows the back, neck and shoulder muscles to relax.

An ergonomic chair adapts to your needs. Because these needs vary over the course of the day, you have to adjust the settings of your office chair regularly. A good ergonomic chair must, therefore, be easily adjustable.