06.07.2022

No denying that dumbbells are an integral part of a workout routine. Dumbbells not only work out your biceps, but also are effective for working out your back (deadlifts) and abdominals (crunches and side bends). In addition, dumbbells are effective useful for lower body exercises, such as calf raises and lunges.
Even though dumbbells are an essential tool for working out, they take up a lot of space. For example, a two-tier dumbbell rack, which holds 10 pairs is typically eight feet long and two feet deep. You are looking at 20 square feet of space, however, space is often an issue.

When space is an issue, adjustable dumbbells offer a solution. Adjustable dumbbells typically fit in two categories:
• Plate-loaded
• Selectorized

Plate-loaded adjustable dumbbells are adjusted by manually adding or removing plates, which serve as the add-on weights. The plates are secured with a locking mechanism.

The selectorized dumbbells are typically either adjusted by turning a knob or inserting a pin up and down the weight stack to select the desired weight.

To make an informed decision, it is important to consider the advantages and disadvantages of adjustable dumbbells. Let’s examine the advantages and disadvantages of both categories.

Let’s face it, space is often an issue in a weight room. This includes home gyms, boutique fitness centers and athletic facilities. Square feet cost money when paying rent or a mortgage, plus what other equipment you install. Space limitations often lead people to consider adjustable dumbbells. Let’s do the math for the amount of the floor space for conventional dumbbells with a rack. If you have 20 pairs of dumbbells on two conventional racks, it will take up at least 32 square feet of floor space. This is because each rack is eight feet long and two feet deep. If you have 40 pairs, it will take up 64 square feet.

A set of fixed dumbbells is more expensive than a set of adjustable dumbbells. This is because you are purchasing individual dumbbells and the supporting racks as opposed to a unit of adjustable dumbbells.

With many selectorized adjustable dumbbells, you are literally placing your hand inside a box. Ergonomically, when you are placing your wrist in a box, it significantly limits your range of motion and will ultimately impact your workout.

Plate-loaded adjustable dumbbells are not compact since the handle has to be longer to allow the user to load multiple plates and a locking mechanism. This longer handle creates instability when lifting the dumbbell since the user will have less balance and control. This instability will limit the user’s gains and potentially creates a safety hazard.

Are adjustable dumbbells worth it?
Now is a good time to invest in home gym equipment—or upgrade the equipment you have. The global fitness equipment industry had $10.31 billion in sales in 2020 alone, and is expected to grow to $15.25 billion by 2026. That means there are more equipment options than ever available, so you can outfit your home workout space with nearly anything you need to help you get a great workout.

With more choices, you’ll also have to make some decisions. What equipment do you need to build or maintain your fitness? How much space do you have in your home, and how much do you have to spend? The price of fitness equipment can range from very affordable to a small fortune, and you can get compact pieces, or choose items that will take up most of a spare bedroom or garage.

So are adjustable dumbbells worth it? What are the benefits of adjustable dumbbells and are they worth the investment? We break it down to make your decision easier.

You can Google essential home gym equipment and come up with thousands of lists of what fitness experts say you should have to stay fit. One item that’s going to show up on nearly every list is a good set of adjustable dumbbells. The benefits of adjustable dumbbells make them an essential piece of equipment in your home gym.

You can use adjustable dumbbells for a variety of exercises and get a full-body workout. They also work different muscles than machines or barbells, including stabilizing muscles.

They don’t take up much room and can be stored out of sight. Simply pull them out when you want to use them. You can keep them by your desk for a quick workout between Zoom meetings, or even take them outside on a nice day to enjoy some fresh air.

They are simple to use. Whether you’re a beginner, intermediate, or expert, you can get going right away using adjustable dumbbells.

Adjustable dumbbells make your muscles work unilaterally, so you’re using a single leg or arm at a time. The benefit of adjustable dumbbells used in unilateral exercises is that they make you use both sides of your body equally, making it difficult to develop a stronger side. Dumbbells can also help correct imbalances that may already exist and help prevent injuries.

Rowing for Weight Loss: Calories Burned, Workout Plans, and More
Rowing is a popular exercise meant to mimic the motion of rowing a boat by using one of many machines, the most common of which is the flywheel rower.

If you’re interested in burning calories and losing weight, rowing is a great choice.

This article provides an in-depth review of rowing for weight loss, shows the number of calories you’ll burn, and includes a few workout plans to get you started.

To lose weight, you need to develop a calorie deficit. This means that you burn more calories than you take in — normally by controlling your diet and/or expending more calories through exercise.

A modest calorie deficit of around 500 calories per day is usually a good place to start.

Rowing on a regular basis is a great method of contributing to this deficit.

The calories you burn through rowing vary based on a number of factors, including the machine you’re using, exercise intensity, and body size.

As a general guideline, here are the approximate number of calories adults will burn based on body weight and intensity. The chart lists calories burned per 15 minutes, then per hour.

Note that these are not exact numbers, as the number of calories you burn is also affected by your age, basal metabolic rate, and health status, as well as the temperature of the exercise environment.

Reasons the waterrower is so popular
You may have heard about the WaterRower from the popular TV show “House of Cards”, or maybe just through word of mouth. Either way, we’re not surprised. It’s a trending piece of workout equipment that totally lives up to its hype.

If you haven’t heard of the WaterRower yet, it’s a simple workout machine that’s designed to work as it’s name suggests — similar to rowing a boat in water. The reason this simple piece of equipment is trending at the moment is because people are starting to see the many benefits it has to offer.

1. GREAT FOR AEROBIC WORKOUTS

Anytime you can incorporate an aerobic exercise into your routine, you’re contributing to your overall health. There are so many benefits of aerobic workouts, including increased stamina, a better immune system, and improvements in your overall mood and sleep quality. Not to mention they do great things for your physical health as well.

2. PROVEN WEIGHT LOSS RESULTS

It’s easy to burn calories, tone up your muscles, and lose weight with a rowing machine. On average you can expect to burn about 600 calories per hour, which is a more efficient caloric burn rate than any other type of exercise machine can provide on average. So if you’re looking to lose weight, a rowing machine, combined with a healthy diet, may be the key.

3. WORKS THE UPPER BODY

The WaterRower works out many of your major muscles in both your upper and lower body. It works the rhomboids in the shoulders and trapezii in the upper back. When you workout and build muscle in your upper back it can help you reduce back pain and improve your posture. Plus it even leads to a stronger core and can help you strengthen your hand and wrist muscles.

4. WORKS THE LOWER BODY

Most rowers would say that the sport primarily works out the lower body. This is because it uses many of the major leg muscles including the quads, upper thighs, calves, and even the glutes. That means your working out just about every part of your body that’s built for swimsuit season with just one machine.

5. LOW IMPACT

If you have joint pain or other issues, it can be painful to perform high impact workouts. That’s why it’s so great when you can find a way to give your body the exercise it needs without harming it and potentially adding more pain to the mix. Rowing machines put minimal stress on your joints while helping you strengthen and condition your body.

6. ENHANCES ENDURANCE

Even though it takes a lot of strength and muscles to use the rowing machine, the long term effects are groundbreaking. After using the machine on a regular basis you will see an increase in your endurance levels and a boost in energy. This is a huge plus for your stamina and metabolism, which will also see beneficial changes.

7. AFFORDABLE

WaterRowers generally go for around $1,000 per machine. However, if you compare that to high end at home workout equipment or even the cost of a gym membership or personal trainer, the machine is relatively affordable. Plus it’s just a one time investment that will benefit your overall health and fitness levels for years to come.

8. EASY TO STORE

Storage is a huge bonus when it comes to the WaterRower machine. All you have to do is stand it upright with the tank on the bottom and it will only take up about two square feet. So you can easily store it in your living room, bedroom, or closet without any issues. You could even install a hook and strap to the wall to ensure it won’t fall over if you have any kids or animals running around.

9. AESTHETICALLY PLEASING

WaterRowers are generally gorgeous pieces of equipment. They can be handcrafted with wood, which makes them range in color from a rich brown to a purple-black. Or there’s the Honey Oak version with a stained finish in Danish oil. You could also find some constructed from powder-coated aluminum or steel, which looks very sleek and modern.

10. GOOD FOR THE SOUL

Rowing water can help clear your mind and unwind. The soothing motion of rowing through what feels (and sounds) like water is not just a great workout, but it can help you destress and declutter your mind. Not to mention with all the health benefits and increased endorphins, it’ll be hard not to use your machine on a regular basis.

The Benefits of a Rowing Machine
You don’t have to be a competitive rower to reap the benefits of rowing.

Get this: Rowing machines, also known as ergometers or ergs, use both your upper and lower body on every stroke.

This, in turn, strengthens and tones your muscles and improves your endurance. Plus, rowing provides some surprising benefits for your heart and lungs.

This article takes a look at 9 benefits of rowing.

1. Rowing is a total-body workout

It’s a common misconception that rowing works only your arms. In reality, rowing is a full-body workout.

According to the American Fitness Professionals Association, the rowing stroke consists of 65–75% leg work and 25–35% upper body work.

The major muscle groups it targets are your:

quadriceps

calves

glutes

Rowing is also known to strengthen your upper body muscles, including your:

pecs

arms

abdominal muscles

obliques

Your leg muscles are primarily engaged during the drive part of the stroke, or when pushing off the foot stretcher.

2. It’s good for people of all fitness levels to try

As long as you have access to an ergometer, you can add rowing to your exercise routine.

This exercise has also been deemed safe for people with low vision and those who are blind.

A 2015 study including 24 people with low vision found that rowing 5 days a week for 6 weeks led to a significant decrease in fat mass and total body fat percentage.

Additionally, the participants’ cholesterol levels decreased and their back strength and trunk flexion increased significantly.3. It’s low impact

Rowing burns serious calories without putting added stress on your joints. It allows you to control the movement and pace and is a great exercise for active recovery.

It’s sometimes recommended as an exercise option for people with early stages of osteoarthritis.

A 2014 study of 24 people over 8 weeks found that joint torques, or rotations, in the elbow, shoulder, lumbar, and knee improved by 30%.

The same can’t be said for high impact exercises such as running and plyometrics.

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