Best Home Workout Program – No Gym Required

One of the better home workout programs now featured on the award-winning Jefit Elite app is their new Total Body Circuit program. The one-day, intermediate-level session for Elite members, was developed by the Jefit team. What makes this workout so good is the efficiency of the routine and program design for this individual session. The program design includes 8 exercises performed for three set each using a circuit-training format. Once the first segment of the workout is complete, the Jefit app continues to progress the user through a third and fourth circuit. This is the point in the workout where the exercise intensity really starts to pick up.

During phase two, a user follows the same 8 exercise sequence but now moves through 4 challenging supersets. For example, the first superset of this part of the workout begins with a Kettlebell Goblet Squat immediately followed by an Inverted Row. The user is asked to move through this twice before advancing to the next superset. When all is said and done, the 8 exercises are performed 3x each for a total of 24 sets. Depending on the fitness level of the individual, the session could take on average, 30 to 50-minutes to complete. The goal of the program is to burn maximal calories, improve overall fitness and aerobic capacity.

Elevated Push-ups (Jefit Bench Push-ups) are the 3rd exercise featured in the Total Body Circuit program

Looking for the Best Home Workout Program? Try Total Body Circuit by Jefit

Total Body Circuit Exercise Program

1A. Kettlebell Goblet Squat 1×10

2A. Inverted Row 1×10

3B. Elevated Push-ups 1×10

4B. Bicycle Abs 1×15

5C. Kettlebell One-Arm Push Press 1×10

6C. Barbell Curl 1×10

7D. Weighted Dips 1×10

8D. Superman – for time

After completing the first circuit of 8 exercises (1×10) you then need to cycle back through for a second & third set but this time they should be performed as supersets. Therefore, the original 8 exercises become 4 paired exercises now done as supersets with no rest between exercises: AA, BB, CC, DD. Perform this program initially twice a week before progressing to three times a week for 4-weeks.

Exercise Equipment Needed

The great thing about this program is that it requires minimal equipment to do it. You will need a kettlebell, dumbbell, Olympic bar, bench or stability ball for the dips (you can even use a chair if need be).

Try downloading this program for your next workout. If you happen to have a heart rate monitor, please wear it and keep track of heart rate. Record what your heart rate is at the end of the first, second and third circuit. Then determine how long it takes for your heart rate to drop below 100 beats per minute post exercise. Record peak heart rate immediately after the workout and then one-minute post workout and record the delta. This is an important number that can tell you a great deal about your cardiovascular health. Stay Strong!

Additional Reading

Heart Rate Recovery 10 Seconds After Cessation of Exercise Predicts Death, Journal of the American Heart Association , 2018.

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Staying in Shape While Staying at Home

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More individuals are exercising from home over the past few months than probably ever before! Think about that for a moment. As a result, more health & fitness-related technology companies are pivoting their business’ making adjustments in order to meet these needs. Staying in shape while staying at home is now becoming big business. Beginning this week, certain states have begun to open slowly; it will be a while though until everything is up and running at full capacity. Even when that day comes, some experts have gone on record saying things may never be like they once were. With that said, its probably time to seriously think about transitioning aspects of gym routine to your home or apartment.

Some of the many benefits of working out at home are you don’t need much space and equipment to get started. We have previously discussed the topic of designing your at home program on the Jefit blog. This is where an app like Jefit can help in a major way with planning and tracking all of your workouts while at home. Here are two programs that you should checkout for that next home circuit workout or dumbbell routine.

10 Benefits of Working Out at Home

You Save $$$

Privacy

Need Minimal Equipment

You Save Time

Do it at Your Convenience

You Have Better Concentration

No Ego Involved

Listen to Your Own Music (and usually as loud as you want)

No Commute

Equipment is Always Available – No Waiting for Machines!

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Staying in Shape While at Home Podcast

Ira Wood is the long-time host of a podcast called the Lowdown that airs on WOMR-FM, located on picturesque Cape Cod (Provincetown, MA). Mr. Wood is an amazing host, long time radio personality, author and lecturer. Ira Wood is married to the poet/novelist, Marge Piercy.

Mr. Wood, an avid-exerciser himself, wanted to talk about some of the exercise-related things people could do from home, and I was happy to oblige. The result was an informative 30-minute podcast, where we discussed just about every aspect of staying in shape while at home. The cool thing was we got to talk a great deal about Jefit, the award-winning app. We talked about all aspects of the app and how an individual user can benefit from digital technology. Below is a link to the show we did in April. The show was recently turned into a podcast. Enjoy and Stay Strong!

https://www.irawood.com/the-lowdown/staying-in-shape-while-staying-at-home

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3 Meal Delivery Companies to Know About

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Many people are trying to prepare meals at home as best they can since they now have more time on their hands. Some people, however, either don’t like or don’t know how to really do this. Even if they do, the meals aren’t alway prepared healthy. It would be nice to just open up a box with everything already prepared. You need to just warm it up and eat it. No thinking or prep needed. A good alternative may be a subscription-based meal delivery service. There are actually some very good meal delivery companies offering good healthy, options during this pandemic.

Meal Delivery: It’s Like Having Your Own Personal Chef

Many people like to cook and even grow some of the food they eat, I know we do at my house. There are times though when you just don’t want to cook anything after a long, stressful day. That’s one of the many benefits of having a go-to meal delivery company on speed dial. The following meal delivery companies come highly recommended. Two of the five I’ve actually tried and both are very good depending how much meal prep you want to actually do. I’ll begin with the one we’re actually trying now in our home.

Daily Harvest

We’ve had some experience with meal delivery companies dating back a few years now. So, this time around we were looking for a healthy option, that would not break the bank, was organic and required minimal or no meal prep. The Daily Harvest, founded in 2014, meets all those requirements for us. As their site states, “it’s good, clean food.” Their meals consist of a lot of fruit and vegetables. There is no meal prep on most meals, they are ready to go and come in microwaveable containers. Just 5-6 minutes in the microwave or a minute in a blender for the smoothies. They are currently offering $25 off the first meal delivery. You can cancel anytime after your first delivery.

Daily Harvest breaks down their menu into 8 categories that includes:

Smoothies
Harvest Bowls
Flatbreads
Soups
Oat Bowls
Chia Bowls
Bites
Lattes

This morning I actually had one of the Oat Bowls and really enjoyed it. I added an additional 1/2 banana and a couple of strawberries to it. The bowl was a Cinnamon & Banana Bowl. The night before I added some almond milk and let it sit overnight in the refrigerator. The bowl (net weight 5.5 oz or 157 grams) was very tasty and satisfied my hunger until lunch time (thanks to all the fiber). The bowl was 360 calories (plus the additional calories I added on my own via fruit & milk). The ingredients were all organic, had 13 grams of protein, and 10 grams of fiber, no trans fat or cholesterol. Their harvest bowls are also organic, healthy, contain no added sugars and tasted delicious.

Cost: The cost is $69.75 for 9 smoothies a week ($7.75 per smoothie), $89.88 for 12 smoothies a week ($7.49 per smoothie), or $167.76 for 24 smoothies a week ($6.99 per smoothie).

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Purple Carrot

This is another very healthy alternative to trying to do it all yourself. Purple Carrot is a Boston-based meal delivery company, founded in 2014. Their meals are very tasty and 100% plant-based. I liked them so much I got involved with the company a few years ago as an Ambassador. One of the great thing about this and the other companies, is their clean ingredients. They are typically organic and fused together with other great, unique ingredients to create wonderful meal combinations. There is meal prep involved with some of the meals. They offer $25 off a first delivery and charge no shipping & handling on deliveries.

Cost: a Purple Carrot shipment costs somewhere in the range of $72 to $120. Dinners cost between $8.99 and $10.99 per serving. The more servings you order per box, the lower the cost per serving

Every Plate

This is one meal delivery service that I have not personally tried but was chose it because I’ve heard good things about it and they are the most affordable. A typical meal company deliveries their meal for about $7-9/meal after you break it all down. Every Plate lowers that price to $4.99/meal making it more affordable for most people, especially in these tight economic times. There is a $8.99 charge for shipping & handling. The meals, according to their website, do take about 30-40 minutes to cook. There are 8 recipes to choose from along with one premium. The company launched in 2018.

Cost: Individual meals cost $4.99 and you can choose between 2-4 people. You choose between 3, 4, or 5 dinners for a given week. Do the math.

You work very hard when it comes to trying to get or stay in shape driven by your Jefit workouts. Proper nutrition is critical to enable high-energy workouts. As you know, the other two “ingredients” needed for a strong body (since we’re talking food here) are high quality sleep and nutrition. If the nutrition component is difficult for you then a subscription-based, meal delivery service, may be just what you and your body need at this time. Stay Strong!

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You Can Get Stronger Doing Bodyweight Home Workouts

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Special times call for more creative home workouts. Even though we are all stuck at home because of CV19, life hasn’t stopped and neither should our workout. With local gyms still closed, the only option is working out in and around the home. The question is, can we keep our bodies strong with body weight home workouts?

Some people are more fortunate and have a home gym or some piece of home exercise equipment. The majority of people however don’t have either. The next best option is bodyweight home workouts. The Jefit app, has been helping on that front, by publishing strength-based and bodyweight home workouts to their 10 million members.

Exercise Progression is Key for Home Bodyweight Workouts

You may see improvements in strength initially with bodyweight only as a resistance. The key to a home bodyweight workout is figuring out how to safely progress your workouts over time. The body typically adapts to a new training routine within a few months depending on several factors. After this point it’s important to add exercise progression into the mix. This is done in one of three ways, either changing the sets, repetitions, or resistance. Generally speaking, the goal is in the 2-5 set range and 5-15 repetition range. This could change depending on the individual goals. The resistance needs to be challenging enough to enable you to reach and stay within those ranges. If someone is able to perform more than 12-15 repetitions, then the load is too light and weight should be increased. If bodyweight is the main resistance than you have to get more creative.

Changing the angle of how an exercise is performed (i.e. progress from kneeling push-up to a push-up to an elevated push-up) will also help. A second option is slow down the speed of each repetition in order to increase the time under tension. A third option would be to add an external weight source, like a weighted vest, chains, medicine ball or sandbag when performing the exercise. Finally, a fourth option is to add an incline (hill) or platform (plyobox) to challenge the body even more when doing specific exercises.

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Some of the Better Bodyweight Exercises

The human body cannot differentiate between various types of resistance. It only knows that a load is being placed on the muscles. Free weights typically work best for building strength because you can increase that resistance as the body adapts and gets stronger over time. It becomes more challenging to do that with a person’s body weight only. But if you are creative, you can in fact build strength with just your body weight. This may be challenging to do over a long-period of time though.

There are many great bodyweight exercises to choose from when putting together your bodyweight home workouts. Exercises that are multi-joint are considered best. These are exercise that engage more than one muscle group to perform the movement. These types of exercises are more beneficial than isolation exercises. Multi-joint exercises are also best for building strength and muscle size. Here are some of the best exercises, in no particular order, to add to your bodyweight home workouts. The majority of the exercises listed below are multi-joint exercises.

Bodyweight Exercises

  1. SQUAT
  2. LUNGE
  3. STEP-UP
  4. PULL-UP
  5. CHIN-UP
  6. PUSH-UP (and variations like T-PUSH-UPS)
  7. INVERTED ROW
  8. DIPS
  9. PLANK
  10. SINGLE-LEG GLUTE BRIDGE
  11. PISTOL SQUAT
  12. BULGARIAN SPLIT SQUAT
  13. SINGLE-LEG ROMANIAN DEADLIFT

To answer the original question, can you get stronger doing bodyweight home workouts? The answer is yes. Research published in Physiology & Behavior showed that body weight exercise can be beneficial because muscle growth “can occur independent of an external load.” Additional research in the European Journal of Applied Physiology also showed gains in strength with a “no load” exercise protocol. Let us know if you have a favorite exercise that you’ve been using from home, that’s not listed here. Stay Strong!

ADDITIONAL READING

How to Grow Stronger Without Lifting Weights, Scientific American, Clayton Mosher, 2014.

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The Science Behind the Best Back Exercises

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There are literally hundreds of different exercises to choose from when developing a Jefit strength training program. That number can easily increase to over a thousand when considering all the different exercise variations. The Jefit database, as an example, has more than 1,300 different exercises. Have you ever thought about what the best exercises are or what’s the perfect exercise to choose for a program? One way to choose the best exercise is from an EMG standpoint. In this particular case, we’re going to talk about the best back exercises. Some back exercises are much better than others in terms of muscle recruitment or activation.

Electromyography (EMG) Measurements

Electromyography (EMG) measures the electrical activity of muscles. Usually performed in a research or rehabilitation setting, EMG records the movement of muscle. EMG is based on the premise when a muscle contracts, a burst of electric activity is generated. The higher the load, the higher the firing rate. Muscle contraction strength is related to the number of motor units in the muscle. Finally, here is a definition of EMG from John Hopkins Medicine. EMG “measures muscle response or electrical activity in response to a nerve’s stimulation of the muscle.”

How do Muscles Move?

Movement actually begins in the brain, specifically with the motor cortex, where neural activity signals the spinal cord, and information about the movement is conveyed to the relevant muscle by way of motor neurons. We can fast forward a bit, a muscle then contracts and produces movement. As muscle fibers contract, they shorten, performing a concentric contraction. Conversely, when muscle fibers lengthen, an eccentric contraction is performed.

A question for you. Can you manage more weight doing a bicep curl when lifting the weight up (concentric contraction) or when lowering the weight (eccentric contraction)? The answer is, you’re stronger during the eccentric phase, where you can actually handle 1.75 times more weight! In addition, 3% more muscle hypertrophy is produced over time during the eccentric phase.

Best Back Exercises Based on this Criteria?

The largest muscle groups that make up the back include the trapezius and latissimus dorsi. There are other smaller muscle groups as well like the rhomboids. Exercise selection typically depends on what a persons goals are, experience level, and equipment availability. All things being equal, the following exercise list includes some of the best back exercises you can do based on EMG.

One study looked at the EMG activation of various muscle groups while doing Pull-ups and Chin-ups. EMG data showed the highest muscle involvement coming from the latissimus dorsi (117-130% range), and biceps brachii (78-96% range).

Other back exercises with a high EMG output were: Dumbbell Bent-Over Two-Arm Row (93%), One-Arm Dumbbell Row (91%), T-Bar Row (89%), Lat Pull-down (86%) and Seated Pulley Row (83%) rounded out the highest EMG activity. Other research on performing a lat pull-down to the sternum with a light lean back also worked well (101%).

There are other exercises, like the Squat and Deadlift that focus on hips and legs but also recruit many other muscle groups, like the back. Both are considered great total-body exercises but the back is used more as a stabilizer than a prime mover compared to a Bent-over Row or Pull-up.

You now have a few back exercises, ranked by science, that you can hopefully start to use more often in your Jefit workouts. Stay Strong!

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Jefit Upgraded Back-end Infrastructure

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In May 2020 Jefit upgraded all their servers and back-end infrastructure in order to provide a more seamless experience for its users. This was a bold move and that’s why we took the chance to announce this on our trending section because we knew our downtime would take 24 hours or more to be completed. The migration was successful, however, bugs are inevitable during this process. We ask once again for your patience as we continue to fix the bugs and issues. Your patience and understanding is very much appreciated.

A More Powerful Backend Infrastructure

As a result of moving our servers from the east coast to west coast during this past week, the Jefit platform will become 10x more powerful. As a result, our user base will experience an increase in system performance, faster downloads, and an increase in overall speed. The by-product of this will be a much more responsive and stable Jefit app & website.

The team has been working around the clock to fix the issues users have been experiencing and we want you to know these bugs will be patched up by weeks end (May 10th).

A New Pro Trainer Platform on the Horizon

Jefit decided to push this server migration now because we needed to build a more robust platform to support a new part of the business. Jefit will soon announce their plans for rolling out a new segment of the business.

We know it’s been a tough week for you but we promise all your past issues will be fixed and patched up very soon! If you experience any issues until then, please reach out to our support team at support@jefit.com

Thank-you

The Jefit Team

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5 Foods to Eat for Accelerated Muscle Growth

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Food is quite literally our life energy source, think of it like high octane gas that fuels our brain and body. Eating specific foods may help when looking for muscle growth to occur. Our brain needs about 130 grams a day of carbohydrate to function optimally. It’s important for any nutrition plan to include all the major macronutrients and micronutrients. Our body also need amino acid-rich sources of protein for muscle growth to take place. Amino acids are considered the building blocks that eventually help form proteins. Almost all foods contain some source of protein. Amino acids are important because they play a big role in protein synthesis, tissue repair and nutrient absorption.

There are 20 different amino acids that are grouped together making up three separate categories. The body makes 12 of these amino acids and we get the other 8 from food we eat. The cool thing is our body produces thousands of different proteins using just these 20 amino acids. Amazing!

Non-Essential Amino Acids

Non-essential amino acids do not need to be included in the diet. Nine out of the 20 amino acids are essential, but adults only need to obtain eight of them: valine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine and tryptophan. The ninth amino acid, histidine, is only essential for infants. Your body doesn’t store amino acids, so it needs a regular daily supply of these essential building blocks.

Essential Amino Acids

Essential amino acids need to be included in the diet. There are handful of amino acids as you know but the one I’m going to mention here is leucine. “This amino acid directly contributes to muscle protein synthesis. It affects the ability to recover from both stress and exercise. Leucine facilitates cell growth as well as the formation of sterols which are used in the process of forming hormones like estrogen and testosterone.” Make sure the amino acid, leucine, is also in that whey protein shake you drink post workout. This will improve your chances for muscle growth. Research has shown just 1.5 grams of leucine can provide adequate stimulation for muscle protein synthesis. Other research has shown that 3 grams of leucine alone stimulates protein synthesis in young men.

Conditional Essential Amino Acids

You usually hear about essential and non-essential amino acids only. Conditional essential includes 8 amino acids that are specifically needed in the body under certain conditions like stress, exercise, aging, etc.

Some of the Best Protein Sources for Muscle Growth

1. Beef, Pork, Wild Game (especially if it’s grass-fed)

2. Poultry (i.e. chicken, turkey)

3. Eggs (the yolk contains most of the nutrients; also 185 mg cholesterol)

4. Fish & Seafood

5. Dairy (i.e. cottage cheese and plain Greek yogurt)

**Additional food sources like Tempeh, Tofu, Beans, and Nuts.

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Healthy food high in protein. Meat, fish, dairy products, nuts and beans

Did You Know…

Did you know that foods like broccoli (3 grams), baked potato (4 grams), avocado (4 grams), and a cup of quinoa (5 grams) also contain adequate amounts of protein. Add these healthy food options as “sides” with the main course mentioned above. They will also help meet your daily protein requirements to ensure muscle growth.

Great Recipe: Moroccan Lamb Stew (bonus recipe, contains 38 grams of protein)

What you’ll need to turn this into your dinner for tonight:

Canola oil (2 Tbsp)
Cubed lamb stew meat (2 lbs.)
2 garlic cloves, minced
1 large yellow onion, diced
2 tsp ground coriander
2 tsp ground cumin
1 cinnamon stick
One (15 oz) can chickpeas, rinsed and drained
1 cup dried apricots, chopped
1/2 cup pimento-stuffed green olives
1 (15 oz) can diced tomatoes
2 cups beef broth

How to Make It:
1. In a large Dutch oven over medium-high heat, heat the oil. Add the lamb, season well with salt and pepper, and cook until well browned, 10 to 15 minutes.

2. Add the garlic, onion, and carrots and saute until the onion softens, about 5 minutes. Add the coriander, cumin, and cinnamon stick. Cook until fragrant, about 30 seconds. Add the chickpeas, apricots, green olives, tomatoes (with their juices), reserved lamb, and beef broth. Bring to a boil over high heat, and then reduce the heat to medium low and simmer until the lamb is very tender, 60 to 90 minutes. Discard the cinnamon stick. Taste and adjust seasoning, if necessary. Feeds 6

Nutrition per serving: 495 calories, 38g protein, 46g carbs, 10 g fiber, 16g fat (Credit: Paul Kita, Men’s Health Magazine)

How Much Protein Do I Really Need?

The average, healthy adult needs 0.8 grams of protein per kilogram per body weight. BUT, if your strength training and want to add muscle mass, that number needs to increase. See the protein recommendations (below) published by Precision Nutrition, found in The Essentials of Sport and Exercise Nutrition, 3rd edition pp. 216. They offer a great online nutrition certification course BTW, I actually took it a few years ago.

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Protein Requirements

Questions for you. What do you consider the best choice for protein intake? How much protein are you taking in on a daily basis? For muscle growth to actually occur, sufficient protein requirements need to be met. Also important are adequate training stimulus and plenty of recovery (between workouts and sleep). Think of it as a three pronged approach. Enjoy! Eat Well. Stay Strong!

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Jefit App: Elite Version

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When you really want to get an honest opinion of a product, it’s good practice to listen to an outside, unbiased source. Product reviews from companies that have no vested interest in an outcome can be insightful. Here are a few such reviews, regarding the Jefit app elite version, from a few well-known brands that have no stake in the game. They simply want to share their opinion with others about particular products they like, in this case, the Jefit app.

The following excerpt is from a review by Men’s Journal, naming Jefit one of the best 22 apps to use.

“Remember how you used to walk around the gym with a notepad to write down every single exercise? This app can replace that old paper and give it an infusion of smarts. Track your routines or work from a library of weight training programs, then connect with other users through the app’s social component. You can use a free version for the barebones experience, or pay for the Elite tier for more content.”

Men’s Journal Review – November, 2019

This review is from PC Magazine, who named Jefit one of the best apps for 2020 (activity-tracking category).

“Jefit is a workout app for strength training in particular, although you can design all kinds of workouts using it. The app comes with routines that you can do as well as a bank of exercises that you can explore based on which muscle groups they target. Jefit has tools for logging how many reps you do and a calendar for keeping track of your workouts. There’s also a calendar for planning your workouts and rest days, plus a training schedule that tells you briefly what’s up next in the coming days. The free app is ad-supported with limited features. An Elite membership removes the ads and unlocks advanced features, such as video-based exercise instructions, charts, and goal settings.”

PC Magazine Review – January 2020

Jefit Elite Key Features

  • Advertisement Free
  • Quick Swap Exercise Feature
  • Training Analytics
  • Customized Training & Progress Reports
  • Workout Summaries
  • Premium Workout Routines
  • Unlimited Workout Routine Downloading and Storing
  • Printer Friendly Format for Routines and Workout Summaries
  • Access to Priority Support
  • Elite Badge

The Jefit Elite version of the app includes many unique features as seen above. In this discussion though, the three we will focus on are, the workouts, exercise videos and progress reports. All three are important to help you progress and get the most out of your training.

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Well-Designed Workouts

Each Jefit Elite premium workout featured on the app is developed by experienced trainers. Jefit trainers bring a strong training background to the site. They have years, and in some cases, decades of training & coaching experience. The Jefit Team includes individual trainers who are certified strength and conditioning specialist and have worked as strength & conditioning coaches. Goals have a better chance of being met when a member is following a program from a qualified coach. With that said, there is now a better understanding of the Jefit Elite workouts featured on the app. Speaking of workouts, you now have premium exercise programming available at your fingertips. All you have to do is consistently get to the gym (or home) and follow along!

HD Video Guides

The ability to review a well-executed exercise video is like having a built-in coach during your workout. In addition to videos, there is a step-by-step exercise description for all exercises featured on Elite. There are many times that a person may think they are doing an exercise the right way until they watch how it’s performed correctly on video.

Progress Reports

There are several reasons why progress reports are important during strength training. A progress report can be a great motivational tool when trying to reach a specific goal. They also can reassure Elite members that they are making progress over a specific time period. It also allows a member to see that the program is going as planned, and that it will be complete by the expected date. Finally, a progress report can be used to celebrate success via goal setting. You followed a premium exercise program, completed all the sessions in the routine and made gains.

Hopefully this helps you can see the value in Jefit Elite. Give it a try and let us know how you do. Be Well and Stay Strong!

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Spice Up Your Exercise Routine With These Creative Home Workout Ideas

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After months of dealing with Covid-19, gyms are starting to open slowly around the country. More people then ever before started working out from home during this time period. Forbes reported two items purchased most often during the pandemic have been bread machines and gym equipment. From a consumer standpoint, it’s often difficult to know what exercise products are best options for a home gym. Hopefully, this article will shed some light on that question and more.

What Home Workout Equipment People are Buying Most Often

ResearchAndMarkets.com recently published an article on the state of the health and wellness industry. During the coronavirus lockdown, fitness equipment sales jumped by 170%. The equipment mentioned in their report were more big ticket items though like treadmills, rowing machines and bikes. To put this in better perspective, online sales of fitness equipment from last year rose 70% from February to March. As a year to year comparison, sales increased 535% during the same period this year, according to Adobe Analytics.

The numbers below represent how much of an increase home exercise equipment has risen from 2019 through 2020 according to ZDNet. This is a good starting point in terms of possible products to purchase depending on someones needs and space requirements.

Equipment                                                   Sales Increase 2019 vs. 2020
Dumbbells                                                                    1980%
Weight Plates                                                               1355%
Kettlebells                                                                     1000%
Pull Up Bar                                                                    640%
Benches                                                                        530%
Barbells & Attachments                                              355%
Power Racks & Smith Machines 315%
Equipment Mats & Flooring 300%
Weight Storage                                                              285%
Push Up Stands                                                             200%

Source: eBay 

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Digital Fitness

According to L.E.K Insights, “consumer investment in digital fitness has increased by 30%-35% relative to pre-COVID-19 levels, positioning the sector for faster growth in the future.” Options for home exercise include subscription-based online classes and exercise apps. The number of online classes have exploded with offerings for everything from yoga to boot camp.

Home Workout Program Options

The following series of programs are currently featured on the free version of the Jefit strength training app. All of these workouts can be done with minimal equipment right from home or eventually back at the gym. Jefit features thousands of workouts and exercises for its user base. Jefit is one of the best workout planner & tracker apps and that could be the added motivation that you’ve been looking for.

Home Exercise Program for Beginners with Minimal Equipment

1 – Body Transformation – (Week 1 & 2)

2 – Body Transformation – (Week 3 & 4)

3 – Body Transformation – (Week 5 & 6)

Bodyweight Home Exercise Routine for Beginner

The idea behind this bodyweight circuit workout that you can do at home is to pair each two exercises together. Exercise A1 & A2 are performed back-to-back before resting, then do cardio and repeat the exercise sequence for a second set. Then transition to the next series of exercise, B1 & B2, and so forth.

A1. Exercise Band Squat, 10×2

A2. Exercise Band One-Arm Row, 12×2

Jump Rope 2:00

B1. Push-Ups, 12×2

B2. Prone Back Extension, 10×2

Jumping Jacks 1:00

C1. Forearm Plank, 30 sec. to 1:00 hold x2

C2. Glute Bridge, 12×2

Mountain Climbers, 30 sec.

D1. Bodyweight Dips, 15×2

D2. Arm Circles, 20 reps forward/20 reps backward

Perform one set of each exercise and then go back through the circuit and repeat for a second set (or round) following a 2:00 rest period. Good Luck and Stay Strong!

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Jefit Scheduled Server Upgrade and Maintenance Starting Friday Evening

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In order to continue to bring you the best experience with our exercise workouts and related content, the Jefit website and back-end server will be temporarily offline. Durning this period of time, users will not be able to create an account / login or use any features that are associated with our servers.

However, a member might still be able to use our offline functionality such as editing exercise routines locally or track a workout from the Jefit app if you login prior to the server being offline.

The expected downtime window will be from Friday May 1, 2020 at 10 PM PST to Saturday 12 PM PST.

Thank you for understanding and we look forward to getting our site up and running as efficiently as possible in order to improve the overall experience for our dedicated user base.

Thank you for your patience and understanding.

The Jefit Team

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Results Are Best When You Plan & Track Workouts

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According to a 2017 report from IQVIA Institute for Human Data Sciences, there were 318,000 mobile health apps three years ago. That number is expected to top 400,000 apps this year. The growth rate will be 15% reaching 31 billion in revenue by the end of 2020. The question is, can all this technology help get better results if you use it to plan and track workouts?

People hire trainers or coaches because they invariably know they will work harder with them versus doing it alone. Working harder typically means lifting more weight in training sessions and being more consistent with workouts. In turn, results are more significant and goals are met more often. There is actually a name for this, its called the Hawthorne Effect, or observer effect. The basic definition is “the alteration of behavior by the subjects of a study due to their awareness of being observed.” When you know you’re being watched or you have to regularly check-in and record your data, you do better.

There is a trickle down effect from working with a coach to using specific technology, like an exercise app. Writing things down and planning shows ownership, you don’t “own it” until you write it down …or record it. Those who plan and track workouts do better than people who don’t track their workouts. A great example of this is a high-level athlete who works with their coach over a four-year period to prepare for the Olympic games.

People Who Use Apps Are More Confident & Exercise More Consistently

A survey reported in Elliptical Reviews looked at the exercise habits of nearly a 1,000 people. The results were pretty favorable regarding the benefit of using an exercise app. The results showed 55% of subjects used an exercise app prior to the study. All app users reported more consistent workouts and they were more confident when they worked out. In the survey, 73% of women and 66% of men were more confident when they were using a workout app.

The survey also showed 40% of people who use fitness apps workout five or more days per week. The survey found only 4.9% of non-app users exercise every day, compared to 7% of people who used an app.

Using an App Can Increase Physical Activity

The Journal of Medical Internet Research, makes the case that those who use exercise apps are more likely to exercise during their free time than those who don’t use an app.

“The study concludes that exercise apps may be improving exercise levels and health outcomes by making it easier for users to overcome barriers to exercise, such as lack of ready access to information, lack of interest and motivation, and lack of access to exercise facilities, etc.”

Shiva Gopal Reddy, M.Sc.

Research from the University of South Australia showed promising results with smartphone apps. They called apps “a promising tool for delivering accessible and appealing physical activity interventions.” The goal of this systematic review by Romeo and colleagues tried to determine the “effectiveness of smartphone apps for increasing objectively measured physical activity in adults.” The review looked at nine different research studies that met all of the researchers’ criteria, totaling 1740 subjects. This review reported an increase in physical activity in subjects who used apps for a minimum of 3 months.

Jefit App Plans and Tracks Workouts

The Jefit app, won multiple awards in 2020 including best app by PC Magazine. The Jefit app is used to plan and track workouts. It comes with a customizable workout planner, an extensive exercise library, and a members-only Facebook group. You can choose new workouts and track your progress with the app. It keeps you on track to see how close you are to reaching your fitness goals. The app includes 1300 exercises, more than 3800 strength training workouts, 9 million registered users and 10 million downloads to date.

Jefit for iOS Android and Web

The Health Benefits of Strength Training

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Many younger people engage in strength training for reasons of vanity rather than possible health benefits. Some people probably also believe that aerobic exercise trumps strength training when it comes to those health benefits. Well, both are important, and need to be performed regularly to receive any of the benefit we’re about to discuss. The best exercise though is the one that you end up doing most often.

How Many Days a Week Should I Be Strength Training?

The sweet spot is 2-3 sessions a week to obtain all the health benefits of strength training. One strength session a week is enough to maintain the strength that you have. An individual can experience gains in about 4 to 6 weeks if new to strength training.

What are the Health Benefits of Strength Training?

Helps Preserve Muscle Tissue. As you reach your fourth decade you experience hormonal changes that result in loss of lean muscle tissue. The loss of muscle tissue is even more pronounced after age 75. Other factors like stress and lack of sleep can disrupt the body even more. When this occurs, your body produces more cortisol, a stress hormone. The best way to offset this loss is to engage in a regular strength training program, 2-3 times a week. Strength training, if used properly, is like a magic pill. Researchers at Wake Forest University studied overweight adults who were in their 60’s. The study showed participants who lost weight and engaged in strength training lost less lean muscle mass than those who shed pounds through aerobic training.

Increases Strength. As you age, you lose strength, its that simple like taxes and death! Your strength levels peaks between 25-30 years old. Following that, it’s a downhill battle for most to hang on to that strength. Research studies have shown that strength can be reduced up to 40% by the time a person reaches age 70. By the time you hit age 75, you have about half of the muscle mass you had in your twenties.

In physically inactive people, there is a loss of about 3-5% of muscle mass per decade and a parallel decline in muscle strength, after age 30. As a result, the average person will lose 1/2 pound of muscle per year between age 30-60. This equates to about a loss of 15 pounds of muscle!

Builds Strong Bones. Strength training has been shown to increase bone mineral density. As weights are lifted, the tendons that are connected to bone, get “pulled-on” in the process. This constant pulling, over time, is what builds strong bones. This is a good thing because after age 40, you start to lose 1% of your bone density per year.

Helps Control Body Fat. A study in the journal Obesity reported that strength training helped adults become slimmer. Losing muscle reduces your metabolic rate. You feel like you’re not eating at times but still have difficulty losing weight. In turn, you see an increase in body fat. Regular bouts of strength training will preserve muscle mass and and to some extent, metabolic rate, and this with proper intake, will prevent body fat levels from rising out of control.

Hopefully, some of these statistics opened up your eyes a bit more regarding the benefits of strength training. Strength training a few times a week, is something you can do for yourself that always pays back strong dividends. Try the Functional Strength program featured on the Jefit app to help you build muscle mass. Stay Strong!

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