Hagan has competed in over 50 pro shows in the last eight years.

Last updated on April 2nd, 2024

In a surprise announcement three days after the 2024 Arnold Classic UK, the British IFBB Pro Bikini division bodybuilder Phoebe Hagan revealed she would take a break from competition for the remainder of the 2024 season. The decision effectively ends her pursuit for a third consecutive Olympia qualification.

In a video published on March 25, 2024, on her YouTube channel, Hagan cited a loss of love for the sport as the reason behind her decision after feeling burnt out from a demanding competitive season. A season off offers time for her body and mindset to recover. Check it out below:

[Related: Opinion: Stop Doing Deadlifts if You Want to Build Muscle]

“I haven’t taken more than six months off stage in the last eight years,” Hagan said. “In the last year, I have fallen out of love with the sport, and I felt like it was more ‘I have to compete’ rather than ‘I actually want to compete.’ Right now, I need to find the love for the sport again.”

Although Hagan was satisfied with her improvement from the 2024 Bikini International US to the 2024 Bikini International UK, held roughly two weeks apart, she slipped from fifth place in the former to sixth in the latter.

The [muscle] pop, fullness, and roundness I brought to the Arnold Classic UK was exactly what I wanted to bring.

Hagan received the judges’ feedback and intends to work toward those improvements during her time off. 

[Related: The Stomach Vacuum: What It Is, Benefits, & More From Bodybuilding Experts]

Prioritizing Rest and Recovery

“Post [bodybuilding] show, I feel it is very important to take your time to rest and recover,” said Hagan. “It’s so easy to return to hardcore training and put your body under a lot more stress.”

Hagan is using a macro-based reverse dieting plan to kickstart her recovery. This approach involves gradually increasing calorie intake to help the metabolism recover from the restrictions of pre-competition dieting. (1)

I haven’t trained or done cardio after the Arnold Classic UK.

After limiting herself to low-intensity cardio, like walking, for three days after the show, Hagan pays close attention to her body’s signals as she gradually eases into a structured resistance training routine.

Phoebe Hagan’s Competitive History

According to NPC New Online, Hagan has competed in the following shows:

• 2024 Bikini International UK — Sixth place
• 2024 Bikini International US — Fifth place
• 2023 Bikini Olympia — 11th place
• 2023 Hurricane Pro — Sixth place
• 2022 Bikini Olympia — Seventh place
• 2022 Battle of Texas Pro — First place
• 2022 Bikini International — Ninth place
• 2021 Iron Games Pro — Fourth place
• 2021 Sacramento Pro — Sixth place
• 2021 Legion Sports Fest Pro — Second place
• 2021 Bikini International UK — First place
• 2020 British Grand Prix — Second place
• 2020 Europa Pro Championships — Fourth place
• 2019 Tampa Pro — Eighth place
• 2019 Vancouver Pro — Sixth place
• 2019 Pro Miami Muscle — Fifth place
• 2019 Toronto Pro — Sixth place
• 2019 Puerto Rico Pro — Sixth place
• 2019 Bigman Weekend Pro — Second place
• 2018 Kai Greene Classic — Fourth place
• 2018 Romania Muscle Fest Pro — Fifth place
• 2018 Veronica Gallego Classic — Second place

[Related: Opinion: Long-Length Partial Reps Are Overrated for Bodybuilding]

More Bodybuilding Content

References

1. Trexler ET, Smith-Ryan AE, Norton LE. Metabolic adaptation to weight loss: implications for the athlete. J Int Soc Sports Nutr. 2014;11(1):7. Published 2014 Feb 27. doi:10.1186/1550-2783-11-7

Featured image: @phoebehagan_ on Instagram

The Nano UNKNWN model first launched in 2020.

Last updated on April 2nd, 2024

On March 29, 2024, Reebok reintroduced the Nano UNKNWN Training Shoes, an updated iteration of the popular Nano UNKNWN model that first launched in 2020. The relaunch of the Nano UNKNWN Training Shoes feature with updated tech, including:

Nano UNKNWN Training Shoes — New Features

• High-top silhouette offers increased ankle support.
• Lift and Run (L.A.R) Chassis System improves stability when lifting and
  cushioning for running and jumping.
• Premium Textile in the toe box allows for breathability and comfort
  during intense workouts.
• Floatride Energy Midsole enhances cushion and lessens impacts of
  running and high-impact lifts.
• Drop | Weight: 7mm Drop | 11.8oz

[Related: 14 Best Cross-Training Shoes of 2024 (Personally Tested)]

[Related: Reebok Announces Launch of FloatZig 1 Running Shoes]

“We designed the Nano UNKNWN to pay homage to our training heritage and
honor the cross-training athlete,” says Tal Short, Product Director at Reebok. “Like these athletes who embrace the unknown and unexpected, this bold silhouette is built to tackle any workout thrown your way.”

On April 5th, the all-new Reebok Nano UNKNWN will be available in the U.S.
starting at $160 USD MSRP on Reebok.com and select retailers*. See more of the Reebok Nano line at https://www.reebok.com/content/training.

*Product availability and launch timing to vary per market.

More Training Content

Featured image courtesy of Reebok.

Richard’s powerlifting career spanned 40 years.

Last updated on April 1st, 2024

British powerlifter Phil Richard died suddenly two days before his 53rd birthday. Although he had been experiencing some health issues, Richard’s passing was unexpected and shocked the powerlifting community in his home nation of Wales and beyond.

Richard started his powerlifting journey at 13 years old in 1984. First, he represented his country on the international stage at the 1988 International Powerlifting Federation (IPF) World Junior Powerlifting Championships in Luxembourg as a 52KG lifter. He didn’t score a total but returned strong the following year and brought home gold, the first of many international titles.

Richard had a great love for the sport of powerlifting, competing often and well. He didn’t miss a year since those humble beginnings at the Welsh Junior Championships. In his long career, Richard picked up the following accolades, among many others:

Phil Richard’s Career Powerlifting Accolades

• 3 x Equipped Junior World Champion
• 4 x Equipped Masters 1 World Champion
• 4 x Equipped Junior European Champion
• 3 x Equipped Open Western European Champion
• 1 x Equipped Open European Champion
• 10 x Equipped Masters European Champion
• 1 x Classic Masters European Champion
• 1 x Equipped Open Commonwealth Champion
• 10 x Equipped Open British Champion
• 8 x Equipped Masters British Champion
• 3 x Classic Masters British Champion

Richard was also proud of having represented Great Britain at the 2005 World Games and twice being invited to lift at the UK Arnold in his fifties. Richard was held in great regard by his fellow powerlifters and was inducted into the European Powerlifting Federation (EPF) Hall of Fame in 2018. 

A great proponent of equipped powerlifting, Richard was always at hand to help an inexperienced lifter or offer encouragement. When not lifting, Richard could usually be found at a competition, coaching, spotting and loading, or refereeing.

Richard was often the life and soul of the party; small in stature but huge in spirit and touched the hearts of all those who knew him.

Fellow British lifter Tony Cliffe commented: “[Richard] was inspirational for me as a stalwart of the British team when I started lifting, he was so supportive, encouraging and everything you’d want from a role model, he was also fun to be around and would lift the mood no matter the circumstances.”

Richard continued as an active and successful powerlifter into his fifties and, at the time of his passing, was Classic British Masters Champion, Equipped European Masters Champion, and Equipped Western European Champion.

Richard is survived by his daughter and two sons and will be sorely missed by the powerlifting community at large.

Featured image: @theipf on Instagram

Step outside on a sunny day, and you can soak up some free vitamin D — the sunshine vitamin. Vitamin D is vital to healthy bones and your immune system. Getting enough vitamin D through sun exposure and food sources alone is difficult. Over one billion people worldwide have a vitamin D deficiency, which can lead to medical conditions. (1)

I always recommend that my clients get their vitamin D levels checked to see if their healthcare provider suggests a vitamin D supplement. There are two forms of vitamin D: vitamin D2 and vitamin D3. Here, I’ll zero in on vitamin D3, potentially the most effective option for raising your vitamin D levels. I’ll explain what it is, how much you need, and how it may affect your health.

What Is Vitamin D3?

Vitamin D is a fat-soluble vitamin (along with vitamins A, E, and K), which is stored in fat in your body. Vitamin D refers to a group of vitamins that includes vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). How much vitamin D2 and D3 you have determines your vitamin D status — insufficiency, adequate levels, or toxicity (very rare). (2)(3)

You can get vitamin D3 from food sources like fortified cereals, dairy products, egg yolks, fatty fish, and sardines. You can also take vitamin D supplements, multivitamins that contain vitamin D3, or cod liver oil. (3)

Your body also synthesizes and produces vitamin D3 in your skin from ultraviolet rays during sun exposure. Wearing sunscreen may limit how much vitamin D you can get from sun exposure. However, too much exposure to ultraviolet rays without sunscreen is a leading risk factor for skin cancer, so it’s not the safest way to get your daily vitamin D. (4)

What Does Vitamin D3 Do?

Vitamin D’s primary function is to balance your body’s calcium and phosphorus levels by helping you absorb calcium. These functions are important for bone health, muscle and nerve function, your immune system, and cardiovascular health. (2)(5)

Vitamin D3 (cholecalciferol) may be the most effective dietary supplement for raising your blood levels of vitamin D. It is recommended by health professionals for people with a vitamin D deficiency. Certain populations may be more at risk of having low vitamin D levels, including older adults, people with darker skin, people who spend less time in the sun, and people with gastrointestinal diseases. (6)(7)

[Read More: The Benefits of Vitamin D for Strength Athletes]

Vitamin D3 (along with calcium supplements) is often used to treat three bone health conditions that a vitamin D deficiency can cause. (7)

• Rickets (soft and weak bones in children)
• Osteomalacia (soft and weak bones in adults)
• Osteoporosis (thin and weakening bones in older adults)

How Much Vitamin D Do You Need?

A vitamin D deficiency is extremely common. Over one billion people worldwide, across all countries, ages, and ethnicities, have low vitamin D. (1)

[Read More: The Vitamins and Nutrients You Need To Take To Stay Fit Over 40]

The Office of Dietary Supplements Department of the National Institutes of Health (NIH) recommends the following daily vitamin D intake for Americans: (8)

• Infants from birth to one year need 0 micrograms (mcg) or 400 international units (IU) of vitamin D.
• People from one to 70 years 15 mcg or 600 IU of vitamin D daily. Pregnant and breastfeeding people require the same amount.
• Older adults over age 71 need 20 mcg or 800 IU of vitamin D.

How Do You Know If You’re Getting Enough Vitamin D?

Concerned about your vitamin D status? A healthcare provider can check it with a blood test. The test will show your blood levels of 25-hydroxyvitamin D. 

The amount of 25-hydroxyvitamin D indicates your overall vitamin D blood levels. Having more than 30 ng/mL of 25-hydroxyvitamin D is adequate. (9)

[Read More: What Vitamins Should Women Take On a Daily Basis?]

Here are some more numbers to look for. (5)

• Insufficiency: 30 nmol/L (12 ng/mL) is too low and can harm your bone health
• Sufficiency: 50 nmol/L (20 ng/mL) is adequate for bone health
• Toxicity: Over 125 nmol/L (50 ng/mL) is too high

Do Vitamin D Supplements Work?

Research shows that vitamin D supplements do work at raising your blood levels of vitamin D. It is difficult to get enough vitamin D from food sources since they contain low levels of it. It can also be dangerous for your skin to try and get enough from the sun alone. (7)

[Read More: What Men Should Look For in a Multivitamin]

Always check with a healthcare provider for personal medical advice.

Can You Have Too Much Vitamin D?

Vitamin D toxicity is rare but possible. It can occur from taking high doses of vitamin D and going above the recommendation. A blood test indicating vitamin D toxicity would show your 25-hydroxyvitamin D level higher than 150 ng/ml (375 nmol/l). (10)

Symptoms of a vitamin D overdose include loss of appetite, nausea, vomiting, constipation, and muscle weakness. An overdose and vitamin D toxicity can cause hypercalcemia, a condition where your calcium blood levels are too high. Hypercalcemia can lead to nausea, vomiting, muscle weakness, kidney stones, pain, and dehydration. (7)(8)

[Read More: The 7 Best Multivitamins for Women]

The NIH states the daily upper limit for vitamin D is 100 mcg (4,000 IU) for people over nine. (8)

Uses of Vitamin D3

Research links a vitamin D deficiency with multiple medical conditions related to bone health, cardiovascular diseases, autoimmune diseases, type 2 diabetes, cancer, and depression. However, outcomes from clinical trials have been mixed across the board. (9)

Effective for Raising Vitamin D Levels

One thing seems to be relatively sure — taking vitamin D3 as a dietary supplement effectively raises blood levels of vitamin D.

• A meta-analysis of clinical trials from 1966 to 2011 found that vitamin D3 is more effective at raising 25-hydroxyvitamin D levels than vitamin D2. (6)
• A study on 32 older adults with a vitamin D deficiency found that vitamin D3 was almost twice as effective as vitamin D2 at raising 25-hydroxyvitamin D levels. (11)

Probably Effective for Bone Health and Immune System Strength

Raising vitamin D levels by taking vitamin D3 seems to be effective at improving bone health. 

• Long-term vitamin D or calcium insufficiency may cause osteoporosis. Since vitamin D helps absorb calcium, both can help with prevention. Clinical trials on older adults of all genders suggest that both vitamin D and calcium supplementation can increase bone mineral density. (8)
• Having adequate vitamin D levels is associated with higher bone mineral density, which helps prevent osteoporosis. Older adults, especially people assigned female at birth, are more at risk of developing osteoporosis, which can increase their risk of fractures. (12)

It is well known that vitamin D plays a significant role in regulating your immune system. (13)

• Research has found that immune cells contain vitamin D receptors. Theoretically, exposing them to vitamin D supplements could help to “strengthen” your immune system. There seems to be a link between vitamin D deficiency and autoimmune diseases. (13)
• When your immune cells receive vitamin D, it may help protect you from infections. Vitamin D may increase your immune response. (14) 
• A study on college athletes found that lower vitamin D levels in the winter were associated with a higher risk of illness. (15)

Possibly Effective for Blood Pressure and Cholesterol Levels

Some clinical trials suggest vitamin D supplements may help reduce high cholesterol and blood pressure. Both are risk factors for heart disease. (5)

[Read More: Combating the Winter Blues this Winter? Start With Vitamin D]

However, health professionals state that vitamin D supplements alone are not an adequate treatment for cholesterol and blood pressure levels.

Seems Ineffective for Weight Loss and Preventing Certain Conditions

Although vitamin D deficiency seems to correlate with certain medical conditions, clinical trials show that vitamin D supplements don’t necessarily help them — other than those related to bone health. They also seem ineffective in helping with weight loss.

• Weight Loss: Although people with obesity frequently have low vitamin D levels, clinical trials do not show that vitamin D helps with weight loss. If you are trying to lose weight and have a vitamin D deficiency, taking vitamin D may benefit your health — but it won’t impact weight loss. (8)
• Cardiovascular Disease: High vitamin D levels have been associated with a lower risk of cardiovascular disease, but it doesn’t go the other way. Clinical trials show vitamin D supplements do not help prevent heart disease. (5)(8)
• Multiple Sclerosis: Some studies found a link between low vitamin D levels and a higher risk of developing multiple sclerosis (MS). However, clinical trials haven’t shown that vitamin D supplements can help prevent or manage MS. (5)(8)
• Depression, Cancer, and Type 2 Diabetes: Research states that vitamin D supplements do not help prevent or manage depression, cancer, or type 2 diabetes. (5)

Side Effects of Vitamin D3

Vitamin D3 dietary supplements may cause side effects. Always consult a healthcare provider before trying a new supplement, and let them know if you experience worsening side effects.

Here are the common side effects of vitamin D supplements: (7)

• Lack of appetite
• Unexplained weight loss
• Nausea
• Constipation
• Vomiting

Vitamin D3 Interactions 

Vitamin D3 may interact with certain medications by causing your body to absorb too little or too much vitamin D and calcium. Here’s what to look out for. (5)

• Weight Loss Drugs: The drug Orlistat can prevent your body from absorbing vitamin D from food and dietary supplements.
• Cholesterol Drugs: Taking vitamin D supplements may reduce the efficacy of cholesterol-lowering drugs (a class called statins), including atorvastatin, lovastatin, and simvastatin.
• Steroids: Taking a steroid medication like prednisone may lower vitamin D levels. 
• Diuretics: Taking diuretic medications (Hygroton, Lozol, and Microzide) with vitamin D supplements can increase your calcium levels too much.

It’s also important to tell your healthcare provider if you already take calcium supplements, multivitamins, and other vitamin D supplements or eat fortified foods. Taking vitamin D3 in addition to these could raise your vitamin D or calcium levels too much. (5)

Since vitamin D is a fat-soluble vitamin, taking vitamin D supplements with a fat source may help improve absorption. One meta-analysis of trials found that omega-3 supplements helps increase vitamin D levels. (16)

There isn’t any concrete evidence that omega-3 can help improve vitamin D absorption, but if you take both supplements separately, it may be worth trying them together. 

Takeaways

Here’s what you need to take with you.

• Vitamin D: a fat-soluble vitamin critical for bone health and calcium absorption
• Vitamin D Deficiency: over one billion people worldwide don’t get enough
• Vitamin D2 and Vitamin D3 influence your vitamin D levels
• How to Check Your Levels: ask your healthcare provider for a blood test

• Deficiency, Sufficiency, Toxicity: your doctor will let you know, but here are the numbers for vitamin D blood levels
  • Insufficiency: 30 nmol/L (12 ng/mL) and under
  • Sufficiency: 50 nmol/L (20 ng/mL) and over
  • Toxicity: Over 125 nmol/L (50 ng/mL) and over
• Why Take Vitamin D3: it raises vitamin D levels best
  • it’s challenging to get it all through food
  • it’s dangerous to get it all through sun exposure without sunscreen
  • it contributes to healthy bones
  • helps prevent rickets, osteomalacia, and osteoporosis
  • may boost the immune system to prevent infections
• How Much to Take: 
  • RDA for adults: 15 mcg or 600 IU 
  • RDA for adults over age 71: 20 mcg or 800 IU
  • Upper Limit: don’t go over 4,000 IU daily
• Side Effects: watch out for
  • decreased appetite
  • unexplained weight loss
  • nausea, vomiting, constipation
• Interactions: vitamin D3 may interact with
  • weight loss drugs, cholesterol drugs, steroids, and diuretics
  • calcium supplements and multivitamins

Frequently Asked Questions

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

1. Nair R, Maseeh A. Vitamin D: The “sunshine” vitamin. J Pharmacol Pharmacother. 2012 Apr;3(2):118-26. 
2. Chauhan K, Shahrokhi M, Huecker MR. Vitamin D. [Updated 2023 Apr 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 
3. Alayed Albarri EM, Sameer Alnuaimi A, Abdelghani D. Effectiveness of vitamin D2 compared with vitamin D3 replacement therapy in a primary healthcare setting: a retrospective cohort study. Qatar Med J. 2022 Aug 4;2022(3):29. 
4. D’Orazio J, Jarrett S, Amaro-Ortiz A, Scott T. UV radiation and the skin. Int J Mol Sci. 2013 Jun 7;14(6):12222-48.
5. U.S. Department of Health and Human Services. Vitamin D Fact Sheet for Consumers. National Institutes of Health.
6. Tripkovic L, Lambert H, Hart K, Smith CP, Bucca G, Penson S, Chope G, Hyppönen E, Berry J, Vieth R, Lanham-New S. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012 Jun;95(6):1357-64.
7. National Library of Medicine (2020, October 15). Cholecalciferol (Vitamin D3). Medline Plus.
8. U.S. Department of Health and Human Services. Vitamin D Fact Sheet for Health Professionals. National Institutes of Health.
9. Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 
10. Marcinowska-Suchowierska E, Kupisz-Urbańska M, Łukaszkiewicz J, Płudowski P, Jones G. Vitamin D Toxicity-A Clinical Perspective. Front Endocrinol (Lausanne). 2018 Sep 20;9:550. 
11. Romagnoli E, Mascia ML, Cipriani C, Fassino V, Mazzei F, D’Erasmo E, Carnevale V, Scillitani A, Minisola S. Short and long-term variations in serum calciotropic hormones after a single very large dose of ergocalciferol (vitamin D2) or cholecalciferol (vitamin D3) in the elderly. J Clin Endocrinol Metab. 2008 Aug;93(8):3015-20. 
12. Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. 
13. Martens PJ, Gysemans C, Verstuyf A, Mathieu AC. Vitamin D’s Effect on Immune Function. Nutrients. 2020 Apr 28;12(5):1248. 
14. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. 
15. Halliday TM, Peterson NJ, Thomas JJ, Kleppinger K, Hollis BW, Larson-Meyer DE. Vitamin D status relative to diet, lifestyle, injury, and illness in college athletes. Med Sci Sports Exerc. 2011 Feb;43(2):335-43. 
16. Alhabeeb H, Kord-Varkaneh H, Tan SC, Găman MA, Otayf BY, Qadri AA, Alomar O, Salem H, Al-Badawi IA, Abu-Zaid A. The influence of omega-3 supplementation on vitamin D levels in humans: a systematic review and dose-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr. 2022;62(11):3116-3123.

Featured Image: Andrey Yurlov / Shutterstock

Li Fabin holds two out of three world records in the Men’s 61-kilogram category.

Last updated on April 2nd, 2024

Few weightlifters run their category like China’s Li Fabin. The 2020 Olympic Champion holds all three world records in the 61-kilogram division and, on Apr. 2, 2024, Fabin strengthened his claim when he set a 146-kilogram (321.8-pound) snatch world record.

The 2024 IWF World Cup, which runs in Phuket, Thailand from Mar. 31 to Apr. 11, was Fabin’s last chance to close out the Paris qualification procedure on a high note. Check it out:

[Related: The Best Weightlifting Belts You Can Buy]

Li Fabin | 2024 IWF World Cup

Fabin handily won the 2024 IWF World Cup and confirmed his status as the most dominant 61-kilogram weightlifter in the world. Here’s a breakdown of his performance:

He may have won the event, but Fabin didn’t walk away with gold medals across the board. He placed first in the snatch but fifth in the clean & jerks. The gold medal there went to the USA’s Hampton Morris, who made American weightlifting history with a 176-kilogram clean & jerk — the States’ first in over half a century.

[Related: Opinion: Why Weightlifting Sucks to Watch in 2024]

Defending the Throne

Fabin has sat uncontested atop the 61-kilogram ranking leaderboards within the International Weightlifting Federation (IWF) since he Totaled 314 kilograms at the 2023 Asian Weightlifting Championships.

Behind Fabin are a number of athletes vying to maintain their position in the top 10 (a requirement for Paris invitation). Prior to the Cup, Italy’s Sergio Massidda held the second-place position with 302; that slot now belongs to Morris, who logged a 303-kilogram result in Phuket.

But the real challenge to Fabin’s position was, supposedly, to come from teammate, five-time World Champion, and fellow Olympic Champion (2020, 67KG) Chen Lijun. Lijun cut down from 67 kilograms to contend for Fabin’s slot in the 61s.

[Related: The Best Weightlifters of 2023]

Lijun had only one shot and needed to Total more than 314, Fabin’s best, in order to “steal” that category slot. China, like all countries, may only send three male weightlifters to Paris, and only one per weight class. Lijun failed all three of his snatch attempts in Phuket.

As a consequence, Fabin is going to Paris and, based on his performance here, is likely to win his second Olympic gold.

More Weightlifting News

Featured Image: @iwfnet on Instagram

Achieving optimal flexibility in the thoracic spine and rib cage forms the foundation for improved shoulder mobility.

Last updated on April 2nd, 2024

The shoulder joint is among the most flexible joints in the body. It is also highly susceptible to injuries. Thus, it’s advisable to incorporate shoulder mobility exercises before engaging in push workouts to maintain the health of the shoulder joints. 

Chiropractor and powerlifter Jordan Shallow was featured on the Mark Bell Super Training Gym’s YouTube channel, offering advice for shoulder warm-up routines. Shallow detailed strategies for creating an efficient structure to ensure brief but adequate warm-ups. Dive into his insights below:

[Related: The Best HIIT Exercise Bike Workout You Can Do to Burn Calories, + Tips From a Trainer]

Setting Up the Framework

Shallow recommends approaching shoulder workouts with a chemistry-inspired perspective. To illustrate his point, he draws an analogy to the Bohr atomic model, highlighting its nucleus, orbits, and valence electrons.

Many people look at the shoulder just like the ball-in-socket, like the glenohumeral joint, but it has a core to it, and all these valences.

Shallow identifies the thoracic spine (T-spine) and rib cage as core components in this model. He suggests categorizing shoulder warm-up exercises and breaking down shoulder mobility routines into three categories:

1. The Nucleus

Category one explicitly targets the thoracic spine or ribcage with its drills. Suitable exercises for the nucleus, encompassing the thoracic spine and ribcage, include “around the world” and thoracic spine extension drills. 

2. First Shell

The scapula, or shoulder blades, form the initial layer beyond the core. Shallow recommends exercises focusing on scapular retraction to enhance their function, such as band pull-aparts and face pulls.

Shallow advises incorporating drills that promote serratus anterior upward rotation to achieve balance, including serratus wall slides and push-ups. Exercises that bring the shoulder blades together contribute to downward rotation, enriching the training regimen.

3. Second Shell

The glenohumeral joints fall into category three, the “second shell.” Individuals in this category primarily struggle with internal or external rotation issues.

“The main challenges people face are related to internal or external rotation,” Shallow explains. “Essentially, they may have excessive or insufficient mobility in internal rotation, or similarly, too much or too little access to external rotation.” Therefore, Shallow recommends the [Isometric Y-W-I]s, cable external rotations, and kettlebell bottoms-up presses.

Purpose of the Framework

Shallow explains how his framework prevents exercise redundancy and allows for more customized and effective routines. They can also help identify and overcome sticking points to enhance shoulder mobility. 

Strategically using this framework to plan workouts, particularly for accessory exercise selection, focused on range of motion and rotation during warm-ups, can achieve superior results.

Choosing accessory exercises is a corrective measure. They provide a preparatory warm-up for subsequent sessions and minimize the need for more extensive warm-ups. 

Sample Shoulder Warmup Routine 

When selecting warm-up exercises for the three categories, Shallow suggests manageable movements that are easy to adjust, enhance flexibility, and eliminate redundancy.

Enhancing range of motion in the thoracic spine and rib cage lays the groundwork for optimal scapular positioning. This facilitates better movement in the glenohumeral joint to elevate training performance. Below are sample exercises for each category:

• Category One — T-Spine Rotation: Around the worlds and modified kneeling prayer stretch enhance flexibility and motion.
• Category Two — Shoulder Blades: Scapular pull-ups target downward retraction. Modified scapular push-ups focus on upward rotation for improved mobility.
• Category Three — Glenohumeral Joints: Proprioceptive neuromuscular facilitation (PNF) shoulder internal rotations are complemented by cable external rotations and kettlebell bottoms-up presses.

For an effective shoulder warm-up, choose movements that include flexion and extension of the thoracic spine, upward or downward rotation of the scapula, and internal or external rotation of the glenohumeral joint.

Featured image: @the_muscle_doc on Instagram

It’s not all about the bench press. Chest flyes are one of my most commonly programmed upper body exercises for a reason. The pectoralis major is a massive muscle, and just pressing won’t build the shirt-popping pecs you might be aiming for. For maximum chest hypertrophy, chest flyes are going to come in handy. 

The chest flye is a versatile move you can do with an array of equipment. You’ve got the classic dumbbell flye, but you can also use cables or machines. Each has its own benefits to mesh with your programming, but let’s start with the basics. Here’s how to use a chest flye machine (and why you should).

What Is a Chest Flye?

The chest flye is an upper body movement that targets the pec and anterior delt muscles. It pairs well with exercises such as the bench press or chest press machine to help build muscle in a bodybuilding routine. 

Where presses typically use higher loads to stimulate your pectoral muscles, the chest flye aims for a wide range of motion and a longer lever to produce maximum muscle activation. You don’t necessarily need a huge load to do that — just some resistance, carefully controlled at chest height.

[Read More: Dumbbell Flyes vs. Cable Flyes — Which Is Better for Your Needs in the Gym?]

The chest flye keeps your arms long with a slight bend in the elbow. From there, you’ll perform a long sweeping motion with the end result looking like a big hug. Once I know my clients can use proper form, I’ll typically program the chest flye for higher repetitions to take advantage of the large arcing range of motion — and that sweet pump in the front of your chest.

How to Use a Chest Flye Machine

The chest flye machine is one of the best tools to build muscle. Here’s how to use it step-by-step.

1. Adjust the seat height of the machine such that when you sit down the handles rest at approximately armpit height.
2. Rotate to grab each handle individually and bring them together in front of the body, interlocking your fingers to hold the position tight.
3. Sit on the machine with your posture tall, resting against the back pad. This is your starting position.
4. Release the interlocking fingers and control the eccentric. You’re aiming to get a deep stretch in the chest muscles.
5. Briefly pause while stretching your pecs before starting the first concentric portion (“hugging” your arms back up to the starting position). Repeat for repetitions.

Modifications

• Make it Easier: Practice the motion with cables or a resistance band secured behind you before locking into the set position of the machine. This will help you learn which way to best adjust the machine height for your body.
• Make it Harder: Try to incorporate pauses at the end ranges of motion, but without letting the range extend so far that you’re recruiting your biceps and delts. Remember, this is an isolation exercise.

Tips for Using the Chest Flye Machine

The chest flye machine is a fantastic tool for making massive chest gains. Choosing the right variation, using tempo, and aiming for a high rep sets count are excellent ways to improve progress.

Choose the Right Variation

There are many ways to perform the chest flye, and the machine is one of my favorites for my clients. Although the machine chest flye is highly stable and helps you get as close to temporary muscle failure as possible, it isn’t the only way to perform the exercise. 

[Read More: 9 Dumbbell Flye Variations for a Bigger Chest and Stronger Presses]

Depending on your goal or available equipment, machines, cables, or dumbbells are solid options for this move. Sometimes a pre-set machine doesn’t quite match your body dimensions. Each alternative allows you to tailor the load and execution to best match your needs. Don’t feel like you have to use the machine just because other folks do.

Use Tempo

Tempo is a fantastic way to ensure quality control over the chest flye. What we mean by tempo is, in this case, slowing the lowering portion of the movement down and even pausing at the end of your range of motion. With such a long lever and a high probability of some burning muscles, tempo helps keep the tension right where we want it.

[Read More: Do the Seated Chest Flye for Stable and Consistent Pec Gains]

Tempo is a good way to scale load for any experience level, mind you. When you’re just starting out, it helps teach you proper form. And when more advanced lifters are fatigued from a hard bench press session or just accumulating fatigue from weeks of hard training, tempo training is a smart tool for preserving our technique. It can help you avoid common mistakes like rushing through this movement or displacing load into your biceps or triceps.

Aim for Reps

The major difference between the chest flye and other upper body exercises is the long lever it uses to create the challenge. The chest press, for example, is a bent-arm exercise that’s typically loaded much heavier. With your arms extended and using a large sweeping motion, the chest flye is much more difficult with less weight.

[Read More: The Best Bodybuilding Chest Workout, Customized for Your Experience Level]

To best stimulate your chest without breaking down technique, aiming for higher repetitions is a solid strategy. Where some of your heavier exercises — think, the dumbbell bench press — may land around six to eight reps per set, the chest flye is usually best suited around 10 to 15 reps, or possibly more if you’re chasing failure using a machine.

Machine Flye Vs. Dumbbell Flye Vs. Cable Flye Vs. Pec Deck

With the fundamentals of the chest flye accounted for, there are a handful of different variations and alternatives to choose from. Each has solid merit depending on your goal or the gym equipment you have on hand. Over my long career as a personal trainer, the machine flye, dumbbell flye, cable flye, and pec deck have all appeared in my programming for clients at some stage or another. Here’s a quick breakdown.

Machine Flye

• Highly stable, fixed range of motion machine.
• Excellent loading increments for slow and steady progress.
• Beginner-friendly (enforces movement path) but also great for advanced athletes (helps hit failure safely).

Dumbbell Flye

• Requires a dumbbell and adjustable weight bench.
• Less stable than the machine, requiring you to control the range of motion yourself.
• Highly loadable, but less forgiving with incremental jumps.
• Quite accessible — most gyms have dumbbells, but not all have machines.

Cable Flye

• A good intermediate between machine and dumbbell chest flyes.
• Semi-stable range of motion but still challenges your control.
• Extremely customizable for each body type and size.
• Requires a dual cable stack station and correct handles.

Pec Dec

• A unique piece of equipment that hits the chest similar to a chest flye.
• Uses a “short lever” flye technique. The load is placed at the elbow with a bent arm instead of in the hand in an extended position.
• More loadable than the typical chest flye because of its stability and short lever.
• Older-school and a bit less common.

For Strength

For building absolute strength there are going to be other chest exercises that I’ll program with higher priority, but the chest flye is still useful here.

• The machine flye is great because of the stability it offers. It’s got a higher loading potential because the machine helps keep us safe.
• Dumbbells are one of the best tools for strength because they force you to stabilize the load yourself and also get super heavy.
• Cables allow some of the best precision for set-up and execution, so there is no wasted energy.
• The pec deck is a great blending of all of these benefits — a highly stable and loadable machine.

[Read More: How to Do the Single-Arm Chest Flye for Proportional Pec Gains]

The Winner: Each option has its merit, but for pure strength, I’d have my clients go with the pec deck. The machine stability and load that we’re able to program make it hard to beat for absolute strength.

For Muscle Growth

Muscle growth is about a few key factors — getting the target tissue close to temporary failure and staying safe while doing it.

• The machine flye stands out here because of the stability and range of motion it offers. The machine-based stability makes it a lot easier for you to get close to muscle failure and stimulate a ton of growth.
• Dumbbells are a bit more challenging for pure muscle growth. Where they have a high ceiling for load, they are also one of the harder implements to control.
• Cable machines provide a great mix of stability and customization. The semi-stable range of motion keeps you a bit safer in the hard reps but also allows each body size and shape more customizable options and exercise angles to generate massive gains.
• The pec deck holds its own but also is a bit confining. It is a much more compact machine than even the chest flye version, making it a bit harder to recommend here.

The Winner: This one is a tie between machine and cable chest flyes. The machine version is excellent for driving pure stimulation to your pecs, but the cable version is undeniable in its ability to customize for every lifter.

For Customization

Individualizing exercise is one of the keys to my programming — both for myself and my clients. Each of the options for chest flye variations is an opportunity to choose the best tool for the job, but which offers the most customization? 

• The machine flye is pretty good here. It allows you to tailor the seat height and even somewhat the arm path by bending the elbow more or less, but overall the machine flye is in a pretty fixed range of motion.
• Dumbbells are extremely customizable because they are a unilateral exercise. One issue, however, is the stability demands and potentially unforgiving jumps in load.
• Cables are a great go-to for customization. Where pure rigid machine versions of exercise allow you to just push to failure, cables tend to be a middle ground where you need to stabilize a bit, too. Still, a positive trade-off is extreme customization.
• The pec deck is similar to the machine flye in that it is a highly stable but structured range of motion. Where it loses out a bit more here is that it is a more compact machine, making it potentially a bit more prohibitive in terms of range of motion and arm position.

[Read More: The 9 Best Reverse Flye Variations to Boost Your Back Training]

The Winner: Cable flyers are the gold standard for customization. With each handle, you can tailor the height, arm path, and width. So, we’d be hard-pressed to find a better solution.

FAQs

Now that we know what the machine chest flye is and how to do it, here are some frequently asked questions.

Morris is the first American weightlifter since 1968 to hold a Senior world record.

Last updated on April 2nd, 2024

American weightlifter Hampton Morris made history on Apr. 2, 2024, during the 2024 IWF World Cup in Phuket, Thailand. Morris, 20, put the United States back into the Senior world record books for the first time in over 50 years when he clean & jerked 176 kilograms, or 388 pounds.

This historic achievement comes at the tail end of a long and grueling qualification period for the Paris 2024 Olympic Games. The Cup, which runs from Mar. 31 to Apr. 11, is the final qualifying event ahead of this summer’s Olympics — and Morris just punched his ticket.

[Related: The Best Weightlifting Belts You Can Buy]

Despite an unprecedented performance during the clean & jerks, Morris placed second overall in the 61-kilogram category at the Cup. Here’s a breakdown of his lifts on the day:

Hampton Morris 2024 IWF World Cup

• Snatch: 124, 127, 130x
• Clean & Jerk: 169x, 172, 176 | Junior World Record, World Record
• Total: 303

The gold medal in this category went to Chinese athlete and 2020 Olympic Champion Li Fabin. Fabin also advanced his own world record in the snatch by a single kilogram when he lifted 146 on his third attempt.

Morris Makes History

Since his debut on the International Weightlifting Federation (IWF) platform in 2018 as a Youth athlete, Morris has quickly risen up as the States’ next great American talent. He’s claimed and advanced the Junior world record clean & jerks several times over.

Here’s a breakdown of his trajectory in the Total as a 61-kilogram athlete in the IWF since his debut:

• 2019 Pan American Youth Championships: 243
• 2020 Pan American Junior Championships: 267
• 2021 Youth World Championships: 276
• 2022 Pan American Championships: 279
• 2023 IWF Grand Prix I: 290
• 2023 IWF Grand Prix II: 292
• 2024 IWF World Cup: 303

Prior to Morris, the last American to hold a Senior-level world record in the sport of weightlifting was Joseph Dube in 1968. Dube set a world record in the clean & press event, which was removed from weightlifting in 1972.

With a lifetime best performance in Phuket under his belt, Morris advanced to the number-two position in the world in the 61-kilogram category (behind Fabin). When the Olympic torch is lit in Paris this August, you can bet that Morris will march straight toward the podium.

More Weightlifting News

Featured Image: Jessie Johnson / @barbellstories

Indoor cycling can be an effective, low-impact way to get your daily dose of cardio, but, despite their relatively compact footprints, the best exercise bikes can get pricey, with some models costing upwards of $2,600. Sunny Health and Fitness exercise bikes offer an affordable solution, as few brands can match the quality, performance, and, perhaps most importantly, savings they provide.

To give you a head start in your purchasing process, we wrangled up our favorite silhouettes from the brand’s roster to help you determine whether a Sunny Health and Fitness exercise bike is right for your space, and which model best fits your training needs. While these machines are more utilitarian than high-tech, we think everyone from beginners to seasoned cyclists will find them a reliable (and budget-friendly) option for at-home cardio.

Why Should I Buy a Sunny Health & Fitness Exercise Bike?

Exercise bikes tend to have a smaller footprint than other cardio machines, making them a great tool for athletes tight on space. The best exercise bikes on the market, though, often cost well over $1,000, and also rely on integrated fitness apps that cost an additional subscription fee that needs to be paid monthly or annually.  

[Related: The 8 Best Fitness Apps]

Sunny Health and Fitness exercise bikes, on the other hand, pair a space-saving profile with price tags that rarely creep over $1,000 (only one model eclipses the $1,500 mark). For reference, the four bikes we picked for this review — the SF-B1002, SF-B1879, SF-B901, and SF-B1995 — all fall below $620.

A big reason that Sunny Health and Fitness exercise bikes can keep costs so low is their emphasis on sturdy, well-built silhouettes over more intricate, tech-heavy profiles. Like the brand’s other fitness equipment — including some of the best treadmills and other home gym essentials — these bikes utilize heavy flywheels, comfortable saddles, and stable handlebars to prove their worth rather than a laundry list of live and on-demand courses.

Resistance mechanisms are often friction-based — a louder yet cheaper option for indoor cyclists — but Sunny Health and Fitness does feature some (more expensive) magnetic resistance machines for a smooth ride that’s less likely to wake any fellow housemates during sessions. 

Additionally, all the bikes chosen for this review have a weight capacity of 275 pounds. This supporting capability isn’t the highest we’ve experienced in our time testing over 20 indoor cycles over the years, but it should be suitable enough for most.

[Related: The 6 Benefits of Exercise Bikes (Plus Workouts From a Personal Trainer)]

We’ll be honest — most of our trial rides and cycling workouts were spent on the SF-B1002 model. However, we’ve ridden enough stationary bikes and tested enough of Sunny Health and Fitness’ exercise equipment, to understand how these four bikes separate themselves from one another (and which athletes they’d be best for). Ready to dive in? Let’s hop in the saddle and get up to speed on our findings.

Main Takeaways

• Sunny Health & Fitness SF-B1002 Belt Drive Indoor Cycling Bike: This exercise bike can be a great option for athletes needing a quiet training setup. The belt drive can move smoothly through each pedal cadence, and the heavy 49-pound flywheel is prime for maintaining momentum throughout your revolutions. 
• Sunny Health & Fitness SF-B1879 Synergy Exercise Bike: The SF-B1879 is the lone exercise bike in this review with magnetic resistance, a preferred component for those wanting smooth intensity changes throughout their training. However, the beefier feature does raise the price slightly to $619.99, making it the most expensive bike in this guide.
• Sunny Health & Fitness SF-B901 Chain Drive Pro Indoor Cycling Exercise Bike: This indoor cycle employs a chain drive system that can better mimic the experience you’d feel with an on-road bike. However, this tech will require more upkeep than a belt-drive model.
• Sunny Health & Fitness SF-B1995 Pro II Stationary Indoor Cycling Bike: With felt pad resistance, a 40-pound flywheel, and a convenient device holder, this SF-B1995 can be an ideal pick for beginner athletes just getting used to indoor cycling. We do recommend, though, that you take proper care of the felt pads to help prevent any fraying or loss of friction.

Sunny Health & Fitness SF-B1002 Belt Drive Indoor Cycling Bike

If you’re looking for a no-frills spin bike to give your cardio sessions some movement, the Sunny SF-B1002 is a solid pick. Available for less than $400, this compact exercise bike takes up just 7.15 square feet of space — less than that of your standard coffee table. (2) Additionally, the front transport wheels can allow you to easily move and maneuver this bike into place, which is useful when trying to make the most of your floor plan outside of workout sessions.

The SF-B1002 is one of our favorite bikes from Sunny Health and Fitness thanks to its heavy 49-pound flywheel and belt-driven drivetrain. A heavier flywheel works to maintain momentum throughout your workouts, leading to less stops and starts. (3) The belt-drive system, on the other hand, can allow for a quieter riding experience overall, and will require less maintenance than a bike running off of a chain-driven drivetrain.

[Related: The 7 Best Exercise Bikes for Small Spaces of 2024, Expert-Tested and Reviewed]

However, while we are fans of this effective system, the audio feedback of the leather friction resistance system is louder than you’ll find on a bike with magnetic resistance. As the flywheel rubs across the leather strap — which can be micro-adjusted via the resistance knob — I have experienced some loud feedback. While I’ll give the adjustability across this system a 4 out of 5, I would say that this may be a better bike for those that don’t need to worry about sleeping children nearby or interrupting a housemate as they try to talk on the phone or answer Zoom calls during work hours.

The portability of this SF-B1002 is beneficial since you’ll need to set up this exercise bike in front of a television or monitor if you want to view any workouts or intra-workout entertainment during your rides. 

There is no centralized LED or LCD monitor across the handlebars, meaning you’ll need to set up your phone (paired to a handy heart rate monitor) or tablet if you want to view your stats. Sure, the multi-grip, non-slip handlebars are comfy, but this lack of a screen may be a turnoff for data hounds.

Lastly, the Sunny SF-B1002 is a pretty stable ride that can support athletes up to 275 pounds. However, the brand states that the adjustable seat can only be toggled enough to accommodate athletes up to 6 feet 1 inch in height. Taller athletes may struggle to find a comfortable setup to fit their longer frames.

[Related: Are Exercise Bikes Good For Weight Loss? (+ Workout From a Personal Trainer)]

Sunny Health & Fitness SF-B1879 Synergy Exercise Bike

For those wanting a quiet workout experience to go along with their wallet-friendly fitness gear, the SF-B1879 can be an ideal pick. Along with its belt-drive system, this spin bike also utilizes magnetic resistance across its 30-pound flywheel, which can keep revolutions more feedback-free than friction-based resistances.

Our tester, a certified personal trainer, rated the bike’s durability a 5 out of 5, and also noted a few of the key conveniences it provides. “I like that Sunny Health included a rugged water bottle holder for mid-workout refreshments,” our tester said, rating its conveniences a 4 out of 5. 

“Plus, the small dumbbell holders at the side can help me keep lighter weights at the ready, which can be great for HIIT workouts that give me some movement versatility over just pounding the pedals to different resistances,” they added. 

There’s also an integrated LCD monitor with this Sunny Health and Fitness offering. While it isn’t the most tech-heavy unit — our tester rated the programming at 0 out of 5 because, well, there aren’t any training programs available — it can still be helpful when trying to monitor your heart rate, speed, distance, RPM, calories burned, and more.

[Related: The 8 Best Exercise Bikes for Beginners, Tried and Tested]

Additionally, we should point out that the flywheel used in the SF-B1879 is lighter than other Sunny Health and Fitness bikes we’ve tested. The 30-pound flywheel can be great for startups, as it doesn’t take as much effort to get the wheel rolling, but maintaining your pace can be more difficult than other bikes featuring a 40-pound flywheel or heavier. 

If you’re okay with the occasional stop and start, you’ll likely be fine with this setup, but if you want to get moving and stay moving, it may be best to opt for a heavier flywheel.

Lastly, we’d be remiss to not point out the price of this exercise bike. The SF-B1879 retails for roughly $620. While, yes, this is far cheaper than other high-quality exercise bikes from the likes of NordicTrack, Peloton, Echelon, and other brands, it’s one of the more expensive Sunny Health and Fitness bikes. For reference, all of the bikes included in this guide come in below $400, albeit without the quieter, smoother magnetic resistance system.

[Related: The 8 Best Magnetic Exercise Bikes, Tested by Experts]

Sunny Health & Fitness SF-B901 Chain Drive Pro Indoor Cycling Exercise Bike

Granted, most indoor cycling bikes can help home gym enthusiasts save a few square feet, but the SF-B901 is one of our favorites for making the most of a compact floor plan. The footprint of this no-frills exercise bike measures 5.81 square feet, which is nearly half the flooring you’d need for a standard coffee table. (2)

I scored the footprint at 4.5 out of 5, too, because of the larger transport wheels located at the front base of this machine. This can be ideal when trying to transport or maneuver the 102-pound frame for your dedicated spin classes.

This SF-B901 also features an impressive emergency brake system that allows you to quickly halt your training with a simple twist of a lever. This added safety measure may be overlooked by some, but having the ability to completely stop your progress can be helpful when looking to keep setups as safe as possible. That’s especially true with caged pedals — getting out of them can be easier said than done at times. As such, I rated the safety features at 4 out of 5.

[Related: The Best Compact Exercise Equipment for Any Small Space]

In terms of resistance, this Sunny Health and Fitness bike utilizes a felt pad friction-style setup. This can be helpful when trying to keep costs low, but I have found that felt pads tend to require a little more upkeep when compared to other friction systems like leather or synthetic rubber. 

Over time, these pads can begin to fray, which will require some lubrication. While I do appreciate how easy the tension knob is to set across the micro-adjustable resistance levels, I did have to dock the resistance down to 3.5 out of 5 given the required maintenance.

Another key component of this SF-B901 is the chain-driven drivetrain. Like your favorite road bike, this mechanism uses a chain to connect your pedals to the flywheel. I actually prefer this drivetrain style as it can easily mimic your on-road experience, but like the felt pads, it will require some maintenance every now and again. 

Additionally, Sunny Health and Fitness does claim that chain drive systems can be louder than belt-drive bikes. If you’re really focused on keeping workouts as quiet as possible, it may be best to opt for a different silhouette.

[Related: The Best Exercise Bikes Under $500 of 2024 — Expert Tested and Reviewed]

Sunny Health & Fitness SF-B1995 Pro II Stationary Indoor Cycling Bike

The SF-B901 from Sunny Health and Fitness is what I’d refer to as a mid-range exercise bike. Yes, you get a 40-pound flywheel for improved momentum throughout your workout. Yes, the stable steel frame can support athletes up to 275 pounds. However, I wouldn’t put it at the top of my list for exercise bikes, nor would I place it at the very end. It’s an affordable, high-quality machine that doesn’t necessarily have any standout features … and that’s perfectly fine.

I do enjoy how this Sunny Health and Fitness bike comes equipped with an integrated device holder across the handlebars. This can make viewing your favorite streamable workouts or content a more approachable endeavor, although the front transport wheels can also make setting it up in front of your television that much easier. 

Additionally, I appreciated how easy it was to fine tune the resistance to my desired intensity level thanks to the micro-adjustable tension knob. While this unit does lack the digital features of other exercise bikes, I’d still rate the workout experience at 4 out of 5.

[Related: The Best Exercise Bikes on Amazon]

There are also plenty of adjustment points across the well-padded seat, which can be helpful for lankier athletes searching for that premier fitment. I had no issues with the ergonomics on hand with the SF-B901, and rated the adjustability at 4.5 out of 5.

Like other Sunny Health and Fitness exercise bikes, the SF-B901 relies on felt pads for its friction-based resistance system. This can be fine for keeping costs low, but I caution that you will need to tend to these pads sooner rather than later. 

The constant contact with the 40-pound flywheel can begin to wear across the profiles, resulting in a frayed makeup that’s less effective over time. A simple lubrication schedule can keep these pads operating smoothly, but it is more required maintenance than you’d experience with, say, a magnetic system.

Finally, the caged pedal setup can be useful for cardio newbies looking to pedal toward their fitness goals. That said, I would have liked to have seen a clipless variety offered in this budget-friendly exercise bike for those that already own or prefer to train in cycling shoes. While not an absolute dealbreaker, having the ability to clip into the pedals can make this bike more accommodating for those already ingrained in the indoor cycling community.

[Related: Recumbent Bikes Vs. Upright Bikes — Which Is Best for Your Goals?]

What to Consider Before Buying a Sunny Health & Fitness Exercise Bike

According to Amanda Capritto, CPT, CF-L1, CES, CSNC, “Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few.” As such, there are a few things to consider when deciding on a proper fitness machine for your space, whether from Sunny Health and Fitness or another popular brand.

Flywheel Weight

Your exercise bike’s flywheel weight can greatly influence your overall training experience outside of just your machine’s stability. Lighter flywheels — 20 pounds or lighter — can be helpful for quick starts and getting your machine up and running, but the lack of weight upfront can lead to less momentum throughout the revolutions. (3) As a result, you may need to stop and start more often in order to maintain a certain pace.

Heavier flywheels, on the other hand, may be more difficult to get moving, but have a greater tendency to maintain their sense of inertia during workouts, which can lead to more fluid movements and less of a drop in pacing overall. (3)

Whichever flywheel weight you choose can be subjective depending on how difficult you want your workout starts to be, as well as how efficiently you want to maintain certain speeds and paces throughout your sessions. For reference, all of the Sunny Health and Fitness bikes in this round-up feature flywheels no lighter than 30 pounds, which can be more attuned to better momentum and pace maintenance throughout training.

Durability

Having a durable exercise bike can not only improve your machine’s lifespan but also go a long way in ensuring your confidence atop the profile itself. A stable indoor cycle can alleviate worries of wobbling or imbalances, helping you stay upright more easily and allowing you to focus on hitting your mileage or speed goals without too much worry.

[Related: The 9 Best Exercise Bikes for Heavy People]

All Sunny Health and Fitness exercise bikes, including the four listed in this guide, feature durable steel frames that can support athletes up to 275 pounds. While larger individuals may need to search for a more supportive frame design, these cost-effective bikes should be more than enough for the average athlete. 

In our personal trials, we’ve experienced little to no imbalances, so while we can’t speak for every body type, our time with these fitness machines has been nothing but positive.

Resistance

Your exercise bike’s resistance system is what can help you toggle your training intensity up or down, depending on your goals and feelings on a given day. Some digitally-controlled bikes can feature settings adjustments across their display, allowing for quick, intuitive changes to your workout difficulty. 

Other, more simplified systems will see you turn a tension knob to create more or less resistance across your flywheel. This style of training resistance may be less advanced, but can also lead to a more fine-tuned setup.

All of the Sunny Health and Fitness bikes in this guide utilize a tension knob system to adjust the level of friction either across their implanted felt or leather pads, or via the magnetic unit near the flywheel.

Benefits of Indoor Cycling

According to Amanda Capritto, CPT, CF-L1, CES, CSNC, there are a number of benefits that can come from adding an exercise bike, like one of these Sunny Health and Fitness units, to your home gym setup. Outside of the (natural) ability to get your daily miles in without fear of unpleasant weather or dealing with daily traffic, indoor cycling can also be a helpful, low-impact discipline that can be easier on your joints and frame than other cardio modalities.

[Related: 14 Benefits of Owning a Home Gym to Convince You to Build Your Iron Oasis]

Below are some extra details outlining some of the key perks that make exercise bikes such a popular home gym must-have.

Low-Impact Training

Unlike with running, where you’re constantly lifting your feet off the ground and landing aggressively on the pavement or treadmill belt, indoor cycling keeps you in constant contact with the machine. Your feet never leave the pedals as you push toward your speed or mileage goals, which, in turn, can help you lessen the shock absorption felt across your joints during training. As a result, you can achieve your cardiovascular training while keeping your entire frame more comfortable. (1)

Indoor cycling can also be a great solution for caloric burn and can actually be more efficient than other popular modalities. For example, studies have found that a 185-pound athlete can burn up to 441 calories in 30 minutes of vigorous activity with an indoor stationary bike. (5) For reference, an athlete at the same weight may only burn up to 420 calories if jogging at a respectable pace of 10 minutes per mile. (5)

More Accommodating Training Conditions

Of course, indoor cycling’s closest comparison would be on-road cycling, but hitting the roadways and trails can sometimes be more of a burden (albeit a more scenic way to get your miles in each day). You need to plan your routes to accommodate traffic, which can be intimidating for some, especially athletes that aren’t as skilled on a bike.

Capritto states, “Indoor exercise bikes provide access to cycling no matter the weather or outdoor conditions. Many people do not feel safe cycling outside. As someone who lived in Miami and trained for triathlons there, riding outside can be brutally terrifying for city dwellers. An exercise bike eliminates traffic as a reason to skip your session, so it can be someone’s golden ticket to exercising more frequently.”

[Related: 8 Benefits of Cycling to Fuel Your Next Ride]

Indoor cycling also eliminates the need to worry about impending weather. You don’t need to plan your workouts around potential rainstorms, or even daylight hours, for that matter. Your ride is kept comfortably in your room of choice where you can completely control your training conditions with your home thermostat.

Yes, you are confined to fewer views and scapes that can make on-road cycling a true treat, but we’re willing to sacrifice the setting every now and again if it means we won’t be caught in a torrential downpour midway through a ride.

Sunny Health & Fitness Exercise Bikes, Side by Side

We won’t lie — the four Sunny Health and Fitness exercise bikes in this review are very similar, and differentiating between the silhouettes based on a coded product name can be difficult (even for us). To help paint a clearer picture of what separates these indoor cycles from one another, we’ve outlined their key metrics below.

	Sunny Health & Fitness SF-B1002	Sunny Health & Fitness SF-B1879	Sunny Health & Fitness SF-B901	Sunny Health & Fitness SF-B1995
Price:	$399.99	$619.99	$399.99	$399.99
Resistance Type:	Friction with leather pad	Magnetic	Friction with felt pad	Friction with felt pad
Driveline:	Belt drive	Belt drive	Chain drive	Belt drive
Flywheel Weight:	49lbs	30lbs	40lbs	40lbs
Product Weight:	110.8lbs	88.2lbs	102lbs	99.4lbs
Weight Capacity:	275lbs	275lbs	275lbs	275lbs
Product Dimensions:	53.94” L X 19.1” W X 44.49” H	49” L X 22” W X 50.5” H	46.5” L X 18” W X 46” H	49.5” L X 20” W X 49” H

As you can see, these four bikes are near identical when it comes to price, with three out of the four coming in at roughly $400. The SF-B1879 is the most expensive at $619.99, but does come equipped with the smoother magnetic resistance system. This feature can require less maintenance over time, hence the higher upfront cost.

The SF-B1002, SF-B901, and SF-B1995 all feature a friction-based resistance system, with the SF-B1002 using leather over the more traditional felt pads. This material can withstand more use and abuse than felt, but will need to be replaced or maintained to ensure the friction remains as tacky as possible. In the end, you’ll need to think about how much upkeep you’ll want to deal with within your fitness regimen.

In terms of the driveline, the SF-B901 employs a chain drive over a belt drive. This can be helpful for athletes that want the feel of an on-road bicycle chain, but the heavier component can lead to a louder riding experience overall. 

If you need to plan your workouts around napping children or other housemates, we’d recommend a belt-driven exercise bike, as these are traditionally quieter than other options. A belt-drive system may also require less maintenance over time.

All of these bikes feature a heavier flywheel, with only the SF-B1879 dropping below 30 pounds. Having a heavier flywheel can be beneficial when looking to maintain your pace more efficiently throughout a session. Be mindful, though, that heavier flywheels can make the entire silhouette more difficult to move, which leads into the next metric — overall weight.

[Related: Best Cardio Alternatives to Running, From a Personal Trainer]

Sunny Health and Fitness exercise bikes are relatively lightweight, with total masses ranging from 88.2 to 110.8 pounds. Plus, all of these indoor cycles feature front transport wheels that can help when trying to maneuver the machines into position for a workout. Think about how much effort you’d like to put into getting your bike ready for a session, and take your personal strength into consideration when looking at how light or heavy your exercise bike of choice is.

With weight capacities each at 275 pounds, you can expect a similar experience from each of these exercise bikes in terms of stability. This weight capacity can be helpful in keeping your balances as you push through toward your goals. If a 275-pound weight capacity isn’t enough, there are many options on the market that support between 300 and 350 pounds, though they will likely cost more than these Sunny Health and Fitness profiles. 

Lastly, the product dimensions can vary slightly between these bikes, but you can generally expect a swath of floor that’s less than your standard coffee table. (2) 

It’s always a good idea, though, to measure your available space and look for a unit that fits comfortably within your area. We also recommend planning for some wiggle room across the front and sides of your exercise bike to make getting on and off the unit less of a cramped ordeal.

[Related: The Best Home Gym Flooring and Expert Buying Guide]

Places to Buy Sunny Health & Fitness Exercise Bikes

Along with the brand’s roster of budget-friendly treadmills, recumbent bikes, and more, Sunny Health and Fitness exercise bikes are available online from the brand’s retail site as well as Amazon.

Customer Experience

Ordering a Sunny Health and Fitness exercise bike can be a quick and painless endeavor. The brand offers free shipping to help alleviate any transport costs, along with a 30-day money-back guarantee. In terms of warranties, each Sunny Health and Fitness exercise bike is supported by a 3-year structural frame coverage, as well as 180-day support for other parts and components.

We also appreciate how Sunny Health and Fitness offers financing options through Affirm, which can help those tight on finances get their new training tool while spacing out payments over a given timeframe.

Athletes shopping on Amazon are also supported when it comes to Sunny Health and Fitness products. These silhouettes are eligible for refunds, returns, and replacements through the third-party retailer’s coverage. 

Plus, eligible Prime members can potentially save on shipping, too, with quick transports to keep downtime low between finalizing your cart and getting into the saddle for your first ride.

Company Information

Founded in 2002, Sunny Health and Fitness has been making high-quality fitness equipment that caters to budding home gym enthusiasts and elite professionals. The brand’s emphasis on craftsmanship, performance, and affordability make them a solid option for home gym equipment, including treadmills, recumbent bikes, indoor stationary bikes, and more.

To contact the Sunny Health and Fitness brand, you have multiple options at your disposal. The brand’s site has a live chat feature, or you can reach them through their support center (https://support.sunnyhealthfitness.com/hc/en-us/requests/new) or via phone (1-877-90SUNNY).

In Conclusion

In the realm of affordable fitness equipment, Sunny Health and Fitness has staked its claim as a reputable brand for athletes, with their roster of exercise bikes rivaling the performance of other worthwhile profiles from the likes of brands like Peloton, Schwinn, NordicTrack, and others. The four exercise bikes in this guide — the SF-B1002, SF-B1879, SF-B901, and SF-B1995 — are some of our favorites of the bunch, each with their own beneficial perks and features.

When looking for an exercise bike for your own space, be sure to consider the flywheel weight, overall dimensions, and weight capacity. Opting for a magnetic resistance system over a friction-based design can also be beneficial, especially if you need to be mindful of other house dwellers. The four bikes in this Sunny Health and Fitness review may not be for everyone, but they can certainly be a jumping off point for your newfound at-home cardio interests.

FAQs

References

1. Bueckert, S. (2020, January 21). Magnetic resistance vs. other types of resistance for cycle bikes – wh. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/best-cycle-bike-resistance-magnetic-contact-air
2. Bueckert, S. (2021, October 6). Exercise bike flywheel weight: Heavy or lightweight comparison. Sunny Health and Fitness. https://sunnyhealthfitness.com/blogs/products/indoor-cycle-bike-flywheel-weight-matter-comparison
3. Coffee table size: How to choose the right coffee table dimensions. Wayfair. (n.d.). https://www.wayfair.com/sca/ideas-and-advice/rooms/coffee-table-size-guide-T1084
4. Harvard Medical School. (2021, March 8). Calories burned in 30 minutes of leisure and routine activities. Harvard Health. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
5. Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger‐Nash, B., & Kohlberger, T. (2011). Health benefits of Cycling: A Systematic Review. Scandinavian Journal of Medicine & Science in Sports, 21(4), 496–509. https://pubmed.ncbi.nlm.nih.gov/21496106/ 

Gillon details her methodical approach to building bigger legs.

Last updated on April 3rd, 2024

On March 28, 2024, seven-time and reigning Figure Olympia champion Cydney Gillon published a video on her YouTube channel sharing tips on designing a lower body workout to maximize results. 

The video targets lifters who train their legs once per week. Gillon balances hamstring and quad exercises for optimal strength and muscle development with the following sample programming:

Cydney Gillon’s Weekly Leg Workout

Check it out below:

[Related: 2024 Will Be Breon Ansley’s Final Year In Classic Physique]

Leg Press

While performing lower body compound movements, Gillon adjusts her stance and form to shift between biasing the quads or the hamstrings.

When performing leg presses, Gillon positions her feet lower on the foot platform and drives with the heels during concentrics to bias the quads. She places her feet toward the platform’s top and pushes through the toes during concentrics to target the hamstrings.

When I have three hamstring exercises, I do a curl, stretch, and general contraction.

Leg presses emphasize the stretch, and V-squats and lying hamstring curls target the contraction.

[Read More: 15 Best Hamstring Exercises & Workouts for Stronger Legs, DPT-Approved]

Lunges

Gillon advises against pausing after each rep to minimize rest and maximize muscle stimulation when performing walking lunges. The 32-year-old recommends rotating lunge exercises to keep workouts interesting (i.e., target the muscles from different angles and prevent strength and muscle plateaus).

Gillon alternates between walking lunges, reverse lunges, and Bulgarian split squats. She recommends using dumbbells or an aerobic stepper to make the exercises more challenging.

Unilateral lunges can help build a weaker leg and balance strength with the more dominant leg.

[Read More: What Is Unilateral Training and Does it Really Fix Imbalances?]

Lying Leg Curls

The Georgia native Gillon kept her feet shoulder-width apart and toes dorsiflexed throughout the range of motion (ROM). The Georgia native drove her hips and quads into the pad during the concentrics to peak contraction.

Gillon highlighted that the correct form optimizes results and significantly reduces the risk of injuries.

Romanian Deadlifts & V-Squats

Gillon grabbed dumbbells with a pronated grip and initiated the RDLs by hinging at the hips and pushing her glutes back for a deep hamstring stretch at the bottom.

Gillon revealed she hasn’t performed a conventional barbell back squat since 2019, preferring to squat on the V-squat machine, which limits the strain on the lower back. 

Leg Extensions

“You can start with the leg extensions or use them as a finisher,” said Gillon. “I’m going to the ROM that allows me to get a deep stretch at the bottom and then push back up to get the peak contraction at the top.”

Gillon recommends placing the legs together to bias the vastus lateralis (quad sweep) or using a wide stance to load the vastus medialis and rectus femoris. 

[Read More: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]

Looking Forward

Gillon will defend her Figure Olympia title at the 2024 Olympia, scheduled for Oct. 10-13 in Las Vegas, NV. Should she win again, her victory would tie her with legends Lee Haney, Ronnie Coleman, and Lenda Murray, each boasting eight Olympia titles.

Featured image: @vytamin_c on Instagram