When you buy through our links, we may earn money from our affiliate partners. <a href="https://www.insider-inc.com/commerce-on-insider-inc/">Learn more.</a><ul class="summary-list"><li>Dumbbells are one of the first pieces of workout equipment people think of when outfitting their home <keyword id="6354337" type="UNKNOWN" weightage="60" keywordseo="gym">gym</keyword> but you don't actually need them to meet your <keyword id="18974" type="COMPANY" weightage="60" keywordseo="fitness">fitness</keyword> goals.</li><li>Instead, opt for the portability and versatility of <keyword id="4204114" type="PERSON" weightage="60" keywordseo="resistance-bands">resistance bands</keyword> which can help you build and tone muscle as well, if not better, than dumbbells.</li><li>Resistance bands are also great for rehabilitation exercises and are often used during physical therapy sessions.</li></ul>When local gyms and fitness studios closed in the wake of the COVID-19 pandemic, <keyword id="6358589" type="ORGANIZATION" weightage="60" keywordseo="exercise">exercise</keyword> equipment began selling out almost as quickly as toilet paper. The general consensus among fitness enthusiasts was, "No gym? No problem," as long as the right gear was available to allow you to break a sweat at home.That sentiment is mostly true, too; there are countless <a href="https://www.insider.com/best-at-home-workout-programs" target="_blank" rel="noopener">at-home workout programs</a> and <a href="https://www.insider.com/best-workout-apps" target="_blank" rel="noopener">apps</a> that deliver gym-level results. However, not everyone has the means (i.e. funds) to finance a deluxe home gym — and this is before we even talk about the <a href="https://www.insider.com/best-workouts-for-small-apartments" target="_blank" rel="noopener">amount of space</a> that's required.The happy medium is to invest in affordable, versatile gym equipment capable of standing in for the standard modern machinery or weight racks you'd find at your local 24-Hour Fitness. Though dumbbells naturally were where people looked first, there's always been a more effective, cost-efficient alternative hiding in plain sight: resistance bands.Resistance bands are a highly underrated piece of workout equipment, and something everyone should consider — even when dumbbells inevitably restock. The reasons why are many, too. First, resistance bands are a more versatile piece of workout gear capable of providing tension throughout the entirety of whatever routine or lift you're doing (something a set of dumbbells can't do). They're also excellent at working your core.To find out just how multifaceted these elastic bands can be, and why you should add a set or two to your at-home collection, we reached out to a few personal trainers who swear by resistance bands both in and out of the gym.<h2>Resistance bands 101</h2><div type="image" title="resistance bands 2" height="1414" width="1885" msid="78115784" hostid="261"></div>If you're new to the fitness space, resistance bands are exactly what they sound like: Elastic bands that add resistance to your workouts and lifts. They come in a variety of sizes and differ in weight based on their thickness and length, explained <a href="https://www.instagram.com/briannabernardfitness/?hl=en" target="_blank" rel="noopener">Brianna Bernard</a>, a personal trainer, nutrition coach, and Isopure ambassador.When used correctly, resistance bands help improve muscle strength and balance, promote flexibility, and help you achieve better posture and tone your muscles. They're also incredibly convenient, able to be stored just about anywhere while also taking up a small footprint.<h2>Exercises can you do with resistance bands</h2>According to <a href="https://centr.com/join-us" target="_blank" rel="noopener">Centr</a> trainer, <a href="https://www.instagram.com/zocobodypro/?hl=en" target="_blank" rel="noopener">Luke Zocchi</a>, resistance bands are one of, if not <a href="https://www.insider.com/best-resistance-band-workouts" target="_blank" rel="noopener">the most versatile</a> piece of exercise equipment."[Resistance bands] can be used to add resistance to any <a href="https://www.insider.com/how-to-use-resistance-bands" target="_blank" rel="noopener">bodyweight exercises</a>, especially upper body workouts like bicep curls or lateral raises, and lower body/glute moves like squats, glute bridges, etc.," Zocchi told Insider. "They're also a great rehab tool for people coming back from an injury that need to focus on rebuilding strength."Resistance bands can be used to enhance your cardio training, as well. Brianna Bernard recommends adding them to squat jumps, rear-delt jacks, or for boxing moves like jabs and crosses as a way to add weight to those already-dynamic movements.<h2>How resistance bands can replace your need for dumbbells</h2><div type="image" title="resistance bands 3" height="1413" width="1885" msid="78115792" hostid="261"></div>While resistance bands can be used to warm up your muscles prior to weightlifting, they can also replace your need for dumbbells entirely. Not only are dumbbells bulky and difficult to transport, but they take up a decent chunk of space in your home.Resistance bands are the polar opposite: They're lightweight, travel-friendly, and barely require much storage space in your home or gym bag. And when it comes time to work out, resistance bands can do everything dumbbells can, while also offering their own unique variety and benefit.For example, like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise, and therefore create greater muscle growth, Zocchi told us. And because resistance bands naturally limit your range of motion, overextension of the joints is also less likely.Money-wise, resistance bands are far more affordable than a set of dumbbells and have proven to be more widely available, too.<h2>Here are some of the best resistance bands that can substitute for dumbbells</h2><iframe src="https://produktor.businessinsider.com/productCardService?id=5e66a85054f25c0fae4ed646&amp;type=small&amp;live=true" width="100%" height="150%" frameborder="0" style="position:absolute; top:0; left: 0"></iframe>TheraBand caters to all fitness levels, so whether you're a beginner or a fitness fanatic, these bands can be beneficial to your goals. Available in latex and non-latex materials, each three-pack features bands measuring 5 feet long and 4 inches wide. The bands are color-coded by resistance level, in which blue bands are 5.8 - 8.5lbs., black bands are-7.3-10.2lbs., and silver is 10.2-15.3lbs.If you're looking to do intense strength training, you may opt for a set that provides more resistance than what TheraBand offers but these bands are also great to have on hand for times when rehabilitation is necessary.<iframe src="https://produktor.businessinsider.com/productCardService?id=5e66a950e4f9fe10020e9a03&amp;type=small&amp;live=true" width="100%" height="150%" frameborder="0" style="position:absolute; top:0; left: 0"></iframe>If you're constantly on the go but don't want your travel plans interfering with your fitness routine, toss this set of resistance bands in your carry-on. Perform Better's miniature bands measure 9 inches by 2 inches, meaning they'll take up minimal space in your suitcase, gym bag, or home gym. You could even stash an extra set in the glove compartment of your car, just in case. Packs include sets of either four or 10 bands and they're great for both rehabilitation purposes or workouts.<iframe src="https://produktor.businessinsider.com/productCardService?id=5f5bb0a72c44cc3b9d75cf0d&amp;type=small&amp;live=true" width="100%" height="150%" frameborder="0" style="position:absolute; top:0; left: 0"></iframe>Dynapro is a major player in the resistance band market, and for good reason. Not only are these resistance bands high-quality and highly functional, but they also make for an aesthetically pleasing addition to your stockpile. The brand's patent-pending design includes an adjustable connection for consistent tension, meaning you can adjust the length of your bands to meet your individual needs. They also come in a range of colors that are coded by resistance level: Yellow bands are 5-10lbs, green are 15-20lbs, red are 20-25lbs, blue are 25-30lbs, and black are 35-50lbs.Kit purchases even come with a workout guide that gets emailed to you once your order ships. So, not only are you getting a reliable and effective set of resistance bands, but you're also getting an exercise program to get the most out of your new equipment.

Resistance bands are more portable and versatile than dumbbells — here's which ones you should add to your home gym

<ul class="summary-list"><li>Intermittent fasting is hugely popular with tech CEOs, longevity-seekers, and movie stars.</li><li>It's less complicated than dieting. All you have to do is follow a schedule.</li></ul>Anyone who's anyone has an opinion about <a target="_blank" href="https://www.businessinsider.com/guides/health/conditions-symptoms/fasting-for-weight-loss">fasting</a>.Chris Hemsworth has done it to <a target="_blank" href="https://www.businessinsider.com/chris-hemsworth-longevity-workout-booty-bands-breath-work-sleds-2024-2">boost his longevity</a> and lose a ton of weight for acting roles. Podcaster Andrew Huberman told his more than 5 million YouTube subscribers he uses a "pseudo-intermittent fasting" diet for better focus and energy. <a target="_blank" href="https://twitter.com/BusinessInsider/status/1291470028278239248">Hugh Jackman</a> started fasting for 16 hours a day on the recommendation of Dwayne "The Rock" Johnson, and <a target="_blank" href="https://www.businessinsider.com/terry-crews-intermittent-fasting-fit-shape-autophagy-diet-exercise-netflix-2017-2">Terry Crews</a> only eats between 2 and 10 p.m.It's not just movie stars and health-fluencers. In the C-suite, Open AI CEO Sam Altman has <a target="_blank" href="https://www.businessinsider.com/open-ai-sam-altman-daily-routine-schedule-for-productivity-2024-1">said he rides all morning on espresso and usually ends up fasting</a> for about 15 hours a day. Other tech bosses who love fasting include "father of biohacking" <a target="_blank" href="https://www.businessinsider.com/bulletproof-dave-asprey-biohacking-spending-2017-4">Dave Asprey</a>, <a target="_blank" href="https://www.businessinsider.com/gary-vaynerchuk-doesnt-eat-during-the-day-2017-5">Gary Vaynerchuk</a>, <a target="_blank" href="https://www.businessinsider.com/bryan-johnson-says-he-eats-dinner-at-11-am-2023-7">Bryan Johnson</a>, and <a target="_blank" href="https://www.businessinsider.com/jack-dorsey-daily-routine-block-twitter">Jack Dorsey</a>.Fasting speaks to our very 2024 desire for more personalized, or <a target="_blank" href="https://www.businessinsider.com/how-to-improve-longevity-supplements-vs-exercise-and-diet-2024-3">"precision," </a>medicine. Intermittent fasting diet plans, meal kits, fitness trackers, <a target="_blank" href="https://www.businessinsider.com/biological-age-test-calculation-interpret-results-2024-2">and biological age tests </a>can all offer something to busy people who want to feel in control. More than one in 10 Americans (12%) tried intermittent fasting in <a target="_blank" href="https://foodinsight.org/wp-content/uploads/2023/05/IFIC-2023-Food-Health-Report.pdf">2023, according to one food and beverage industry-backed</a> survey. The business of intermittent fasting phone apps is blossoming and is on track for <a target="_blank" href="https://www.xcellentinsights.com/reports/intermittent-fasting-app-market-609256">more growth</a> in the next five to 10 years.In March, we saw how thirsty we are for clearer answers on what fasting can do for our bodies. A <a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-linked-higher-risk-of-early-death-controversial-study-2024-3">controversial study</a> (with many shortcomings) found that Americans who eat all their calories within an 8-hour window may double their risk of heart attack death. This wasn't even a peer-reviewed paper; it was just a single-page release based on two days of eating surveys, a finding widely panned by scientists and doctors, but it got so much play. News stories, tweets, newsletters, podcasts, forums… For a day or so, the science corner of the internet was absolutely hair on fire.The drama highlighted the massive gulf between people's passions for fasting and the actual evidence we have. Whatever you think about fasting, don't worry: you can find plenty of studies to back up your point. Fasting is <a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-linked-higher-risk-of-early-death-controversial-study-2024-3">killing us</a>! Wait, scratch that, it's actually a <a target="_blank" href="https://gero.usc.edu/2024/02/20/fasting-mimicking-diet-biological-age/">fountain of youth</a>.So what really happens to your body when you stop eating food for some period of time? And is it good for you, or bad? Here's what we know.<h2>There are many ways to do intermittent fasting — from skipping breakfast to whole days without food</h2> People have been fasting for as long as people have been people. Sometimes fasting happened by necessity (there was no food in sight.) Later, it became ingrained in spiritual practices, religion, and medicine. It is said that Hippocrates recommended fasting to some of his sick patients in ancient Greece.Today, when people talk about fasting, intermittent fasting, or time-restricted eating, they're usually referring to confining all of their eating to some shorter-than-normal period of the day."In its most accessible form, people are really just cutting out evening snacking and then skipping breakfast," longevity researcher Daniel Belsky, an associate professor of epidemiology at Columbia University, told Business Insider. "People feel better, I think, because like many dietary practices, this one — almost as a side effect — substantially reduces some unhealthy, casual eating that people do."<ul><li>The popular <a target="_blank" href="https://www.businessinsider.com/i-tried-intermittent-fasting-like-elon-musk-for-a-month-2023-3">8/16 diet</a> requires people to fit all their meals into an eight-hour window (water and black coffee are still OK in the off hours, but no snacks).</li><li>There's also 12/12 (<a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-good-or-bad-2018-6">fasting for 12 hours</a> a day)</li><li>OMAD (one meal a day)</li><li><a target="_blank" href="https://www.businessinsider.com/facts-and-science-about-the-fast-diet-2016-4">5:2</a> (five days a week of unrestricted eating, two restricted to around 600 calories)</li><li><a target="_blank" href="https://www.businessinsider.com/guides/health/diet-nutrition/intermittent-fasting-schedule">alternate-day fasting</a>, and</li><li>24-hour fasts, once a week.</li></ul>Research scientist Satchidananda Panda, who pioneered much of the research that the trendy 8/16 diet is based upon, said people don't have to be super strict with their <a target="_blank" href="https://businessinsider.com/protein-at-night-may-slow-digestion-researcher-says-2024-3">eating window</a>. In his studies, participants who eat all their meals in a 10-hour pocket of the day see many of the same health benefits that 8/16ers do."Eight, nine, 10 are almost equivalent," Panda, a professor of regulatory biology at the Salk Institute for Biological Studies, told BI. "That's why in all of our clinical trials that we do, we don't do eight hours. We ask them to eat within 10. Because 10 has long-term compliance, sustenance. It's easier to do."<h2>The case for fasting to improve sleep, weight loss, and cancer treatment</h2>The clearest immediate effect of time-restricted eating is that you will (probably) eat less. Erasing mindless eating and consuming fewer unhealthy snacks happens by default when you eat on a more rigid schedule — it's basically cutting calories without having to track them."I don't think it's magical or special even though I've dedicated my life to studying this," Krista Varady, a professor of nutrition at the University of Illinois, Chicago, told BI. "It's just a diet, like any other."You can also feel like you have more control over what you eat."I think the biggest benefit of time-restricted feeding is the psychological one," Dr. Peter Attia said on an episode of his podcast "<a target="_blank" href="https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000442536345">The Drive</a>."But fasting fans say there's more to it. These are the big claims:<ul><li>Autophagy: If you've ever listened to a health influencer like Huberman talk about fasting, you've probably heard the term "autophagy," which basically means "self-eating." Depriving our bodies of nutrients for a little while turns up the dial on this important internal process. It's biology's basic tidying-up service by which our cells recycle old, usable parts and throw out junk. There is some evidence that revving up this process through fasting could improve longevity.But much of what we know about autophagy comes from data on yeast and worms because it's difficult to measure it directly in humans. As a result, many claims about how autophagy can boost anything health-related go far beyond what research can prove, according to Varady."It's so over-embellished," she said. "We barely have any data on this. I think a lot of people are trying to sell products, trying to turn on autophagy to make money, not based on science."</li><li>Fat burn: Some small studies have found fasting helps our bodies burn more fat by <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7809455/">trading ketones for energy</a>. One <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/27737674/">2016 study</a> of 34 young, muscled men who spent two months on an 8:16 diet (and exercised regularly) showed they lost more fat while keeping their muscles intact during the intermittent fasting study.In the long run, though, intermittent fasting often fares <a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-calorie-counting-best-weight-loss-diet-maintenance-2023-6">no better than calorie counting</a> for human weight loss.</li><li>Circadian rhythm and sleep: Panda's studies — both mouse and human — have convinced him that fasting has benefits that go beyond any slimming effect. There is a light and dark, night and day pattern that our bodies consistently follow, which means that our gut processes nutrients differently depending on <a target="_blank" href="https://www.businessinsider.com/protein-at-night-may-slow-digestion-researcher-says-2024-3">the time of day</a>. Late at night, our bodies become less sensitive to insulin and more sensitive to protein as we shift out of eating-and-doing mode and into rest-and-growth time.Fasting for at least a few hours before bed can improve sleep quality and reduce acid reflux. (This makes sense mechanistically: when we secrete more insulin at night by eating, it makes it harder for melatonin to do its thing.) Better sleep then propels a cascade of huge health benefits, including longevity-linked pluses like lower inflammation, improved energy, and better memory, just to name a few.</li></ul><div type="image" title="panda standing before crowd" height="1400" width="2100" msid="109012832" hostid="261" sizebytes="224690"></div><ul><li>Cancer treatment and prevention: This is where some interesting progress is being made in fasting research. For many years, scientists have had a hunch that fasting may help nix cancer. Now, they're starting to better understand the best methods of attack for pairing fasting with <a target="_blank" href="https://ascopubs.org/doi/10.1200/JCO.2023.41.16_suppl.TPS630">chemotherapy</a>. Some <a target="_blank" href="https://youtu.be/SCdvWB8xvms?si=BGnkP3PTcGYmggtO&amp;t=2743">studies</a> also suggest that some amount of fasting (especially at night) may help prevent cancer from popping up in the first place, but much more research is needed on this.Valter Longo, a pioneering researcher in fasting for longevity, professor of gerontology at USC, and inventor of the popular "fasting-mimicking diet," said fasting is so promising because it can effectively starve cancer cells while leaving healthy ones alone."What's very exciting is that fasting sends normal cells and cancers in opposite directions," Longo told BI. "With fasting, you protect the normal cells and target the cancer cells."But one big hurdle researchers including Longo are increasingly coming up against is that fasting techniques tend to only work sometimes, in some patients. It's not clear why some folks are super responsive to fasting for cancer while other patients just aren't at all.</li></ul><h2>The case against fasting to lose weight and live longer</h2><div type="image" title="Female firefighter" height="3892" width="5835" msid="109012834" hostid="261" sizebytes="1124158"></div>You can fast your way to a longer life — if you're a lab rat. Research on worms, flies, fish, mice, rats, and monkeys has shown that caloric restriction through fasting can be a lifespan-extending practice, at least for those animals. The question is, can it lengthen the lives of real people out in the real world? On this, scientists aren't so sure."In terms of what do we know about what it does in the long term, the answer is, of course, nothing," Belsky said. "We can look at the examples of populations that have dietary practices that either feature a lot of periodic fasting or that are characterized by more modest caloric intake. And those populations tend to<a target="_blank" href="https://www.businessinsider.com/loma-linda-blue-zone-longevity-secrets-of-seventh-day-adventists-2023-11"> live longer, healthier lives</a>. But we just don't know."Whether or not fasting might work for you comes down to what you mean by fasting and what your goals are, Longo said."It's like saying eating is good for you or bad for you. Fasting is the same way; it depends on what kind of fasting you're talking about," he told BI. "You have to look at the type of fasting and personalization."Fasting may be a bad idea for people who are trying to build lean muscle mass because you need a lot of energy for that. "People who lose weight lose everything. They lose fat, muscle, and bone," Professor Stephen Kritchevsky, who studies weight loss, fasting, and longevity in older adults at Wake Forest University, told BI.That's why fasting can be a double-edged sword for longevity: no matter the supposed benefits, losing body mass can make you feel weaker and more depleted."If you're restricting calories or protein and losing muscle mass, it's not a good tradeoff," Dr. Mark Cucuzzella, a professor at West Virginia University School of Medicine, told BI. "Anything you do that compromises your muscle mass is not good."Some intermittent fasting might help people live healthier up until the end of their life if it helps them maintain a stable, healthy weight and great sleep schedule, but there's no evidence it can directly go against the biology of aging and help us all live an extra 10 or 20 years.Kritchevsky is planning a large-scale clinical trial to better answer whether time-restricted eating is a good idea for older adults. In a pilot study he's running now, 34 older adults are trying out a time-restricted eating plan, where they fast for 16 hours a day."The hope would be that the entraining of the eating schedule, and whatever mild caloric restriction that might bring with it, might convey some benefits," he said. "The study to prove longevity in humans would have to be 5,000 to 8,000 people for six, seven, eight years."<h2>One easy way to get the benefits of fasting without depleting your body</h2><div type="image" title="nir barzilai at einstein college of medicine, in lab coat" height="1738" width="1600" msid="109012836" hostid="261" sizebytes="94076"></div>Nir Barzilai, one of the preeminent scholars of <a target="_blank" href="https://www.businessinsider.com/most-promising-anti-aging-drugs-that-already-exist-2024-3">longevity drugs</a>, started fasting up to 18 hours a day when he hit 65. He swears he has more energy now and can go harder in his workouts. He's moved from 25-pound dumbbells to 35 pounds. He's also lost around five pounds.Still, he winces at the broad promotion of this as a lifestyle that's good for everybody. Fasting can change how drugs interact with the body, and may be detrimental to longevity for younger people."I'm telling you, people are going to experiment with different things, and we'll have to figure out what's true for everyone," Barzilai said. "I am afraid that maybe we're saving a hundred people and killing three. I want to understand which three are going to die before we do it."For now, one of the safest, most evidence-based strategies is to tap into a kind of fasting you're already doing: sleeping. Waiting an hour or so before eating once you wake up and finishing your last meal of the day two to three hours before bed (no snacking!) is an easy way to take advantage of beneficial processes that happen during the night when your body is at rest and not digesting.Longo said this roughly 12-hour fasting cycle is one he feels confident in recommending because it closely mimics how people used to eat before access to food became so pervasive. Panda agreed, saying a 12-hour fast is what his grandfather, growing up on a farm without electricity, adhered to automatically.<h2>Our takeaway</h2>Experts interviewed for this story all agreed we still have serious questions about the long-term impacts of fasting on human longevity and health. That's not a problem unique to fasting — nutrition research is notoriously bad at answering with certainty how our eating habits may or may not cause health issues over time.While intermittent fasting may help you eat less without changing your diet, it's not clear it can make up for the long-term consequences of eating junk food (mice in the lab can eat whatever they want on a fasting diet and still retain health benefits, but it isn't hard to imagine the results might differ for people, who live much longer and more complex lives.)"People are worrying about whether to skip breakfast or not when they're eating cocoa puffs," Cucuzzella said.More convincing evidence suggests longevity is a complex mix of the genes we get, the food we eat, plus how our bodies move through the world, exercising and interacting with one another day after day. It may not sound as exciting as "precision medicine" or "fat burning" but eating just enough of the right foods (vegetables, fruits, nuts and seeds, high-quality proteins, and whole grains) is what's strongly linked to a longer life.

The allure of fasting diets for successful people — and where it falls short 

When you buy through our links, Insider may earn an affiliate commission. <a target="_blank" href="https://www.businessinsider.com/insider-reviews-expertise-in-product-reviews">Learn more.</a><ul class="summary-list"><li>Mountain climbers work your deltoids, obliques, quads, hip flexors, hamstrings, and more.</li><li>Doing them regularly can help you build core strength, boost fitness, and elevate your heart rate.</li></ul>Mountain climbers don't actually involve climbing a mountain — but you still get the benefit of toning your core, arms, and legs while getting a great cardio workout. You do the movement by getting into a high plank position, or push-up position, and then pumping your knees toward your chest. Since it's a body weight <keyword id="11927625" type="UNKNOWN" weightage="60" keywordseo="exercise" source="Orion">exercise</keyword>, you won't need any equipment."It's very low impact. That's what's really amazing about it — anyone can do it, all ages and fitness backgrounds," says<a href="https://www.bodybycriola.com/about" target="_blank" rel="noopener"> Arline Wagstaff</a>, a functional training coach with her own practice. But mountain climbers can be challenging, so it's important to keep the right form to prevent injury. Here are some of the benefits of mountain climbers, as well as how to do them correctly.<h2>What muscles mountain climbers work </h2>Keeping a stable plank position while you propel your legs requires you to challenge a lot of different muscles throughout your body. For example, as you switch legs, the obliques are activated to keep your hips from dipping down to one side, says<a href="https://www.laurenseib.com/about" target="_blank" rel="noopener"> Lauren Seib</a>, a personal trainer with her own practice.Here are some of the main <a href="https://www.issaonline.com/blog/post/simplicity-and-versatility-benefits-of-mountain-climbers" target="_blank" rel="noopener">muscles</a> mountain climbers work: Core:<ul><li>Transverse abdominis (the deepest ab muscle)</li><li>Rectus abdominis (the six-pack muscle)</li><li>Obliques</li><li>Lower back muscles</li></ul>Shoulders and arms:<ul><li>Deltoids</li><li>Triceps</li></ul>Lower body:<ul><li>Glutes</li><li>Quads</li><li>Hamstrings</li><li>Hip flexors</li></ul>"Because you're using your core to stabilize yourself, it forces you to completely engage your core. It adds way more benefits to your core <a href="https://www.insider.com/mountain-climbers-common-mistakes-how-to-build-abs-core-2022-1" target="_blank" rel="noopener">than crunches</a>," Wagstaff says.Mountain climbers also activate smaller muscles to keep your body aligned and stable. "Small muscles that may not be getting activated as much in a plank are going to be recruited to keep that plank position strong," Seib says. All the different muscles that mountain climbers work makes them a great exercise for improving your balance and coordination, along with other <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword> benefits. <h2>Mountain climber health benefits</h2>Doing mountain climbers regularly also:<ul><li>Builds<a href="https://www.insider.com/mountain-climbers-common-mistakes-how-to-build-abs-core-2022-1" target="_blank" rel="noopener"> core strength</a></li><li>Strengthens <a href="https://www.issaonline.com/blog/post/simplicity-and-versatility-benefits-of-mountain-climbers" target="_blank" rel="noopener">shoulders, arms, glutes, and legs</a></li><li>Elevates your <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/body-weight-training-ditch-the-dumbbells/art-20304638" target="_blank" rel="noopener">heart rate</a> </li><li>Boosts <a href="https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/body-weight-training-ditch-the-dumbbells/art-20304638" target="_blank" rel="noopener">fitness and endurance</a> </li></ul>Because the movement is intense, it elevates your heart rate and improves overall fitness."The mountain climber is a nice full-body move that is going to get your heart rate up, so it's a wonderful addition if you're doing a cardio day, or you are doing circuit training and strength moves and want to keep the heart rate up between sets," Seib says.<h2>How to do mountain climbers </h2>Seib recommends warming up to get your heart rate up a little before you do mountain climbers. If it's the first thing you do, you might sacrifice your form. "You want to make sure your core is ready for it, because it is an intense move, and it is cardiovascularly challenging," she says.Here's how to do mountain climbers:1. Start in a plank position on the floor, with your shoulders over your wrists. Seib recommends keeping a soft bend in the elbows, so they're not fully locked out, which "turns on the tricep a little bit more," she says.2. Make sure your body is aligned in one straight line from the crown of your head, to your hips, to your heels, with your feet hip-width apart. Your gaze should be down in front of your fingertips, and your neck should not be craning up.3. Make sure your shoulders are not rounded forward, and brace your abs. "Think left ribs to right, right ribs to left, so there's a nice hug of the core," Seib says. 4. Start to pull one knee in toward your chest. 5. Tap your toes on the ground, with your knee at roughly a 90-degree angle.6. Step that leg back to the starting position.7. Do the same with the other leg.8. Start picking up the speed when alternating legs, so you begin to alternate them simultaneously, as if you were running in place.You can work mountain climbers into a cardio workout or a strength workout. <ul><li>For a cardio workout: If you want to do a high-intensity workout, you could try doing mountain climbers, along with a few other exercises, for 40 seconds followed by a 20 second rest. Seib recommends doing three or four rounds of this.</li><li>For strength training: If you're doing strength training, you can add 30 seconds of mountain climbers in between lifting circuits to keep the heart rate up, Seib says. </li></ul><h2>Other tips</h2>It's important to maintain good form, with your back straight and aligned with the rest of your body. "I always say: Try to keep a hot cup of coffee stable on your low back," Seib says. Seib says some common mistakes to avoid are:<ul><li>Hunching your shoulders too much</li><li>Dipping your chin toward your chest</li><li>Allowing your hands to move too far forward in front of your shoulders</li><li>Sticking your rear up in the air</li></ul>Form is more important than speed. If you're doing high-intensity training, a quick pace will boost your heart rate. "However, your form — keeping your back flat and your core engaged — shouldn't be compromised over the speed," Wagstaff says. Seib recommends not going beyond 30 or 45 seconds at a time, so that your form doesn't fall apart.<h2>Modifications</h2>Mountain climbers can be modified to make them easier or more difficult. Here are some easier options: <ul><li>Elevate your hands on a bench or a chair and do the exercise in that position. </li><li>Instead of bending your leg and driving your knee toward your chest, keep the leg straight and step it out to the side about two inches, Seib says. Then step it back to the middle and repeat on the other side.</li></ul>To make mountain climbers more challenging: <ul><li>Use a <a href="https://www.insider.com/guides/home/trx-suspension-training-kit-review-2017-11" target="_blank" rel="noopener">total resistance exercise (TRX) trainer </a>to put your feet in the straps and create more resistance. </li><li>Use a resistance band around your feet to create more tension.</li></ul><h2>Best resistance bands</h2><div type="image" title="best resistance bands 4x3" height="2499" width="3333" msid="91474063" hostid="261"></div>Resistance bands are great for modifying a number of exercises and can even be substitutes for dumbbells in your home gym. Here are <a href="https://www.insider.com/guides/health/fitness/best-resistance-bands" target="_blank" rel="noopener">the best resistance bands we've tested</a>: <ul><li>Best resistance bands overall: <a href="https://www.amazon.com/dp/B01A58FH9K" target="_blank" rel="nofollow noopener sponsored">TheraBand, $17.39 available on Amazon</a></li><li>Best resistance loop bands: <a href="https://www.fluidity.com/fluidity-bands" target="_blank" rel="noopener">Fluidity, $12 available on Fluidity</a></li><li>Best fabric resistance band: <a href="https://www.sweatthetechnique.com/products/ultimate-resistance-band-set" target="_blank" rel="noopener">Sweat The Technique, $35 available on Sweat the Technique</a></li><li>Best resistance bands with handles: <a href="https://www.businessinsider.com/reviews/out?u=https%3A%2F%2Fwww.spri.com%2Fproducts%2Ftotal-body-resistance-kit" target="_blank" rel="nofollow noopener sponsored">SPRI Total Body Resistance Kit, $29.98 available on SPRI</a></li></ul>Important: Mountain climbers might be inappropriate for people with back or wrist problems, Wagstaff says. Also, postpartum women with <a href="https://www.insider.com/diastasis-recti" target="_blank" rel="noopener">diastasis recti</a> need to be careful, Seib says. But typically, the exercise can be modified for people with different needs.<h2>Insider's takeaway</h2>Mountain climbers are an accessible and versatile body weight exercise good for improving both cardiovascular health and muscle strength. But don't overdo it. "Be patient with it. Do not automatically progress into something like a TRX, because it takes a lot more to stabilize your core," Wagstaff says. To get the most benefits, be sure to keep good form.

Why mountain climbers add 'way more benefits to your core than crunches' and how to do them properly

The <a href="http://www.businessinsider.com/insiderpicks" target="_blank" rel="noopener noreferrer">Insider Picks</a> team writes about stuff we think you'll like. Business Insider has affiliate partnerships, so we get a share of the revenue from your purchase.<div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5c2e6788bd7730401f280553-1200/best-home-gym.jpg" border="0" alt="best home gym" data-mce-source="Shutterstock/Business Insider" />Shutterstock/Business Insider</div></div></div><ul class="summary-list"><li>When you have a home gym, any day of the year is the best day to start improving your health, your appearance, and your well being. </li><li>That's why we've gathered up the best exercise equipment for your home gym, including <a href="http://amzn.to/2DfNAwn" target="_blank" rel="noopener">treadmills</a>, <a href="http://amzn.to/2DhkI75" target="_blank" rel="noopener">stationary bikes</a>, <a href="http://amzn.to/2DffDfj" target="_blank" rel="noopener">foam rollers</a>, <a href="http://amzn.to/2Dgzfjg" target="_blank" rel="noopener">dumbbells</a>, and much more.</li></ul>You want to tone up, improve your health, lose a little weight, and gain greater flexibility. What you don't want to do, however, is pay a sign-up fee plus monthly costs, drive to the gym and circle the parking lot looking for a spot, wait your turn for equipment, deal with potential discomfort or embarrassment if you're surrounded by people in better shape than you - don't worry, you'll get there with time and dedication - then shower in a crowded and possibly dirty locker room. Luckily, there's another alternative: a home gym. Getting fit at home means you can work out whenever the mood strikes with no need for travel, you never have to wait for equipment, and once you have your equipment, you won't have any further monthly expenses. If you've shrugged off a home gym because you think it requires a dedicated room, a huge expenditure of money, or more knowledge than you possess, we're here to help. You can get a great workout whatever your budget and you don't need a ton of space to do it.We've gathered up the best home gym workout equipment for cardio, strength training, and flexibility. So whether you want to go high, stay low, or meet somewhere in the middle, you're set for a fit and healthy year and an in-shape and strong you.<h2>Here is the best home gym equipment you can buy:</h2><ul class="summary-list"><li>Best treadmill: <a href="http://amzn.to/2DfNAwn" target="_blank" rel="noopener">3G Cardio Elite Treadmill</a> </li><li>Best stationary bike: <a href="http://amzn.to/2DhkI75" target="_blank" rel="noopener">Exerpeutic Folding Upright Bike</a></li><li>Best jump rope: <a href="http://amzn.to/2DgBjI2" target="_blank" rel="noopener">Survival and Cross Jump Rope</a></li><li>Best workout machine: <a href="http://amzn.to/2DIFiy1" target="_blank" rel="noopener">Bowflex Blaze Home Gym</a></li><li>Best strap system: <a href="http://amzn.to/2Dgg9Kc" target="_blank" rel="noopener">TRX Training Suspension Trainer Basic Kit</a></li><li>Best dumbbells: <a href="http://amzn.to/2Dgzfjg" target="_blank" rel="noopener">Bowflex SelectTech 552 Adjustable Dumbbells</a> and <a href="http://amzn.to/2BaZBBD" target="_blank" rel="noopener">Power Reels</a></li><li>Best toning tower: <a href="http://amzn.to/2Dgh1OQ" target="_blank" rel="noopener">Supreme Toning Tower</a></li><li>Best training system: <a href="http://amzn.to/2FPFM6a" target="_blank" rel="noopener">Revolution FIT 3-in-1 Training System</a></li><li>Best yoga set: <a href="http://amzn.to/2Dn7klR" target="_blank" rel="noopener">Complete Yoga Kit Set from Clever Yoga</a></li><li>Best exercise ball: <a href="http://amzn.to/2DhYGky" target="_blank" rel="noopener">TheraBand Exercise and Stability Ball</a> </li><li>Best foam roller: <a href="http://amzn.to/2DffDfj" target="_blank" rel="noopener">AmazonBasics High-Density Round Foam Roller</a></li><li>Best pull-up bar: <a href="http://amzn.to/2CrXqOB" target="_blank" rel="noopener">Garren Fitness Maximiza Pull Up Bar</a></li></ul>Updated on 01/04/2019 by Malarie Gokey: Updated pricing and formatting.Editor's Note: Steven John, James Brains, and Kyle Schurman also contributed to this guide with picks from our many other fitness-related buying guides on Insider Picks. <h3>Read on in the slides below to check out all the best equipment for your home gym.</h3> <a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a> Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>. Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.

The best home gym equipment you can buy to get fit

Mirror turns your living room into a boutique fitness studio but its $1,500 price tag isn't a practical investment for most people

The <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team writes about stuff we think you'll like. Business Insider has affiliate partnerships, so we get a share of the revenue from your purchase.<div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener"><img src="https://static-ssl.businessinsider.com/image/5c350ee8bd7730444b1ec803-800/pvolve fitness 3.jpg" border="0" alt="pvolve fitness 3" data-mce-source="P.volve/Instagram" /></a>P.volve/Instagram</div></div></div><ul class="summary-list"><li>There's more than one way to tone and strengthen your arms, legs, and core. </li><li>For adherents of the P.volve way of working out, small but deliberate movements are key. They're low-impact, precise, and unexpectedly effective. </li><li>Two pieces of fitness equipment that encourage and facilitate these movements are the <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener">P.ball</a> ($59.99) and the <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener">P.band</a> ($29.99). </li><li>They both use resistance to target and activate those hard-to-hit muscles, delivering a slow and steady burn. </li></ul>Ah, 2019. Another year, another set of <a href="https://www.businessinsider.com/new-years-resolutions-products-2019-1" target="_blank" rel="noopener">resolutions</a> dedicated to working out more and getting into shape. "This year will be different - really," you tell yourself. But if you're forcing yourself to lift, go to spin classes, or do HIIT exercises even when you already know you hate these types of heavy or high-intensity workouts, your motivation is probably going to wane by February. Stephen Pasterino, the fitness studio founder who's best known for training Victoria's Secret models, believes you don't have to torture yourself to see and feel results. Instead, with his <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2F" target="_blank" rel="noopener">P.volve</a> method and fitness products, you can tone and strengthen your body through precise, minuscule movements.Devoid of burpees, bicep curls, and back-breaking exercises, the P.volve way of working out doesn't look like it takes a lot of effort - until you feel the unmistakable burn in your arms and legs just a few reps in. I was curious about the efficacy of these low-impact workouts and open to giving my joints a break, so I took a P.volve class that made use of two fitness accessories, the <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener">P.ball</a> ($59.99) and the <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-band" target="_blank" rel="noopener">P.band</a> ($29.99). I also brought the two home to work out with on my own. <div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener"><img src="https://static-ssl.businessinsider.com/image/5c34fcecbd7730382c56aa15-800/pvolve fitness.jpg" border="0" alt="pvolve fitness" data-mce-source="P.volve" /></a>P.volve</div></div></div>The <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener">P.ball</a> is basically a small inflated ball-resistance band combination that slips between your thighs for a somewhat unnatural but not uncomfortable configuration. By squatting, squeezing, and turning, you target and engage your thighs, butt, and abs in new ways your body probably isn't used to. Though the movements are small, the effect - a slow, steady, and searing burn - is not. Because I usually associate being sore with higher-intensity workouts, I was pleasantly surprised to feel the familiar pangs of soreness in my core, legs, and arms following the one hour workout with the P.ball and the P.band. The <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-band" target="_blank" rel="noopener">P.band</a> is similar to a resistance band, with a glove-like design so you can leave your fingers free (as opposed to gripping a resistance band the whole time). My arms are on the weaker side and I've always had difficulty strengthening and defining them, so I really felt the burn. The P.band exposed me to arm muscles I didn't even realize I had, and I found it especially effective for the tricky triceps. <div class="KonaFilter image-container display-table"><div><div class="image on-image"><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-band" target="_blank" rel="noopener"><img src="https://static-ssl.businessinsider.com/image/5c350183bd773039465cd12a-800/pvolve fitness 2.jpg" border="0" alt="pvolve fitness 2" data-mce-source="P.volve" /></a>P.volve</div></div></div>The great thing about these two pieces of fitness equipment is that you don't have to move to New York City and visit the P.volve studio in order to experience their benefits. They're perfect for at-home workouts and those days when you can't or don't want to go to your gym to exercise. Take it from someone whose YouTube search history is frequently dominated by variations of "easy apartment workouts." The low-impact, small-movement P.ball and P.band are ideal for tiny bedrooms and ongoing friendly relations with the neighbors living right below you. <a href="https://www.youtube.com/channel/UCX5Zo0YWJA2SaHgREpbgjIQ" target="_blank" rel="noopener">P.volve's YouTube channel</a> contains some workouts for the P.ball and P.band, and the products also include a free 15-day all access pass to P.volve's online streaming site, which holds more than 150 workouts. There are tons of variations to explore with these accessories, plus the two can be used at the same time. If you're searching for a new way to strengthen and tone your muscles, you should try the P.ball and P.band for unexpectedly effective results. They're available for purchase separately or bundled in the <a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fpremium-p-volve-kit" target="_blank" rel="noopener">Premium P.volve Kit</a> for a slight discount. <h3><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-ball-strap-pump" target="_blank" rel="noopener">Shop the P.ball for $59.99 at P.volve here</a></h3><h3><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fp-band" target="_blank" rel="noopener">Shop the P.band for $29.99 at P.volve here</a></h3><h3><a href="http://pvolve.sjv.io/c/196318/515153/8810?u=https%3A%2F%2Fwww.pvolve.com%2Fcollections%2Fequipment%2Fproducts%2Fpremium-p-volve-kit" target="_blank" rel="noopener">Shop the Premium P.volve Kit for $79.99 at P.volve here</a></h3>Read more about the products and services that will help you keep your 2019 fitness resolutions: <ul><li><a href="https://www.businessinsider.com/best-home-gym" data-analytics-position="37" data-analytics-module="homepage-river">The best home gym equipment you can buy to get fit</a></li><li><a href="https://www.businessinsider.com/best-pull-up-bar" data-analytics-position="14" data-analytics-module="homepage-river">The best pull up bars you can buy for your home gym</a></li><li><a href="https://www.businessinsider.com/best-yoga-mat" data-analytics-position="13" data-analytics-module="homepage-river">The best yoga mats you can buy</a></li><li><a href="https://www.businessinsider.com/best-dumbbells" target="_blank" rel="noopener">The best dumbbells you can buy for your home gym</a></li><li><a href="https://www.businessinsider.com/best-exercise-ball" data-analytics-position="34" data-analytics-module="homepage-river">The best exercise balls you can buy</a></li><li><a href="https://www.businessinsider.com/best-treadmill" data-analytics-position="36" data-analytics-module="homepage-river">The best treadmills for your home gym</a></li><li><a href="https://www.businessinsider.com/weird-fitness-tools-workout-must-haves-2018-1" target="_blank" rel="noopener">7 unexpected fitness tools that really work</a></li><li><a href="https://www.businessinsider.com/saucony-ride-iso-running-sneakers-review-2018-12" data-analytics-position="18" data-analytics-module="homepage-river">These $120 sneakers made me hate running less - I no longer count the minutes until my run is over</a></li><li><a href="https://www.businessinsider.com/fitness-tools-celebrities-use-to-get-in-shape-2018-5" target="_blank" rel="noopener">7 gym tools celebrity trainers use to train their high-profile clients - and they're all surprisingly affordable</a></li><li><a href="https://www.businessinsider.com/classpass-free-month-trial-new-years-workouts-2018-12" target="_blank" rel="noopener">ClassPass is running an amazing New Year's deal for new members - its free trial period is now a whole month long</a></li></ul><a href="http://e.businessinsider.com/join/ci/insider-picks">Subscribe to our newsletter.</a> Find all the best offers at our <a href="https://coupons.businessinsider.com/">Coupons page</a>. Disclosure: This post is brought to you by the <a href="http://www.businessinsider.com/insiderpicks">Insider Picks</a> team. We highlight products and services you might find interesting. If you buy them, we get a small share of the revenue from the sale from our commerce partners. We frequently receive products free of charge from manufacturers to test. This does not drive our decision as to whether or not a product is featured or recommended. We operate independently from our advertising sales team. We welcome your feedback. Email us at insiderpicks@businessinsider.com.

This cleverly designed resistance equipment helps me get an intense workout at home using low-impact movements and minimal space

<div class="KonaFilter image-container float_right"><div class="image on-image"><img src="http://static3.businessinsider.com/image/524c927a69bedda75ddc40a0-1200-924/gym-treadmills.jpg?maxX=480" border="0" alt="gym treadmills" width="480" />Reuters</div></div>I'll be honest, traveling totally messes up my fitness and dietary regimen. I don't mind going to my local gym when I'm at home, but getting me into a hotel gym is a challenge and I'm always more apt to eat unhealthy food while traveling.
I'm sure I'm not alone, so for today's Maximize Monday I wanted to take a look at the hotel programs that help both travelers stay healthy while away from home. Feel free to share your tips/tricks for not falling off the wagon when you're on the road!
Many hotel chains offer perks that go straight to your waistline, such as all-you-can-eat breakfast buffets or complimentary cookies, but thankfully some do have health-conscious guests in mind.
Days Inn: Days Inn announced earlier this month the launch of their <a href="http://www.wyndhamworldwide.com/media/press-releases/press-release?wwprdid=1508">Dayfit program</a> targeting health-conscious travelers by upgrading properties with better fitness facilities and a more nutritious start to the day with new breakfast options. Adding to the current Daybreak Breakfast, there will be choices such as Dannon Light &amp; Fit yogurts, Quaker Oats Oatmeal Hearty Kettle and a low-calorie cheese omelet. The new Dayfit fitness centers will be custom-designed by Precor and standard equipment will include a treadmill, elliptical, stretching mat, stability ball and medicine balls.
<div class="KonaFilter image-container float_left"><div class="image on-image"><img src="http://static4.businessinsider.com/image/524ae3aeeab8ea8f1140fdb8-1200-1715/fairmont.jpg" border="0" alt="fairmont hotel tea" width="480" /><a href="http://www.flickr.com/photos/41471683@N00/3881208965/in/photolist-6UYdcX-6XmA8z-6XmArc-6XmAzn-6XmAYV-6XqAij-75Zo1C-77v46A-77RwXV-77S5vF-77Sedi-7hSfbY-7pMfXE-7t1Bvf-9wQoAu-9wMptD-dMz6ZS-eh37Ng-eEJm1g-dzCYnt-g616Xq-e27H1L-dzJz2q-dzJzBo-dzJzkm-dzJsqd-7GTz5E-9bwJnP-dzJyHd-fgWYZ7-dwozdm-828dvw-c4cmPU-cKCjqh-fq1amM-aAFY4e-e7ADqF-e5LKQC-cguRr7-e5Fa9D-aoL9VW-8CtT3y-bz5TdK-aigUmA-aigPpj-aie1CZ-fGEfaX-fGEfh4-fGWPDu-fGWPXS-fGEfia">Flickr/Shilad Sen</a></div></div>
Fairmont: Fairmont <keyword id="6368036" type="PERSON" weightage="60" keywordseo="Hotels">Hotels</keyword> &amp; Resorts properties have incorporated healthy eating into their menus with the <a href="http://thepointsguy.com/2013/09/maximize-monday-which-hotels-are-healthiest/www.fairmont.com/promotions/lifestyle-cuisine-plus/" target="_blank">Lifestyle Cuisine program</a>, developing tasty offerings for guests with an eye toward nutritional meals, including low-carb, low-fat, and vegetarian diets. In the Lifestyle Cuisine Plus program, they go a step further with macrobiotic, vegan and vegetarian options too. Guests can then wind down with herbal Fairmont Wellness Teas.
The <a href="http://www.fairmont.com/fpc/fairmont-fit/" target="_blank" class="external">Fairmont Fit program</a> is open to all Fairmont President Club members and is complimentary for Premier and Platinum-level members. Lightening the load in more ways than one, the hotel perk provides Reebok workout clothes and shoes so you don't have to bring your own, an MP3 player and a yoga mat with stretch band so you can either workout in your room or hit the gym even if you didn't pack the right gear.
Hilton: Having just debuted its <a href="http://www3.hilton.com/en/hotels/new-york/new-york-hilton-midtown-NYCNHHH/dining/index.html" target="_blank" class="external">Herb N' Kitchen</a> take-out restaurant at the Hilton New York Midtown, the chain is taking one more step into the realm of wholesome eating. The latest venture aims to incorporate local gourmet food into an upscale restaurant and accompanying take-out market. Guests can buy healthy food to take away, and order diet-friendly meals in the restaurant or for in-room delivery. With plenty of salads, sandwiches and flatbreads, the focus is that food-on-the-go shouldn't mean that you are piling on the calories in an effort to save time. Separated into four sections - Arrival, Barista, Oven and Buffet - the Herb N' Kitchen aims to have every meal covered whether you want a quick to-go salad, or a more substantial hot entree.
The new concept is the latest health-conscious move by Hilton, which in 2006 partnered up with Precor to launch <a href="http://hhonors1.hilton.com/en_US/hh/landing/precor/index.do" target="_blank" class="external">Fitness by Precor</a> facilities at Hilton, Doubletree and Embassy Suites Hotels across the US. The specially designed fitness centers include Precor cardio machines with personal TV screens so you can while away the hours watching your favorite show while working up a sweat.
<div class="KonaFilter image-container float_right"><div class="image on-image"><img src="http://static3.businessinsider.com/image/524ae4ef69bedd0a1b40fdb9-1200-1091/salmon-6.jpg" border="0" alt="salmon dinner" width="480" /><a href="http://www.flickr.com/photos/prayitnophotography/9638954931/">Flickr/Prayitno</a></div></div>Hyatt: The motto "<a href="http://www.hyattfood.com/serving-people" target="_blank" class="external">Food. Thoughtfully Sourced. Carefully Served.</a>" was adopted by Hyatt in 2012 to introduce health-conscious food options to their guests that focus on portion control and calorie counts - as well as fat, sodium and additive amounts. They have since paired up with <a href="http://ahealthieramerica.org/http://" target="_blank" class="external">Partnership for a Healthier America</a> to encourage kids to eat more fruits and vegetables and offer them non-fat or low-fat milk.
IHG: Why dedicate one room to <keyword id="6354750" type="CITY" weightage="60" keywordseo="health">health</keyword> and fitness when you can gear a whole hotel to it? That is the thought behind IHG's upcoming <a href="http://evenhotels.com/" target="_blank" class="external">EVEN Hotel</a> chain. The new collection of properties are putting the emphasis on healthy travel with in-room workout spaces with <keyword id="6358589" type="UNKNOWN" weightage="60" keywordseo="exercise">exercise</keyword> equipment available for checkout, better food options, and free filtered water throughout the hotel. Currently, their interactive website is already taking suggestions and feedback from future guests to enhance the experience, including comments about there being too much greasy food and not enough gym equipment in most hotel chains. 
The sleek and modern rooms have been designed by Amsterdam-based branding specialists Uxus and are a sharp contrast to IHG's other brands such as Holiday Inn and InterContinental. Rooms will include yoga mats for floor exercises, and innovative space savers such as a coat rack that doubles as a pull-up bar, and a luggage bench that turns into a weight bench. The first two EVEN hotels are set to open early next year in Rockville, MD, and Norwalk, CT.
J.W. Marriott: Having brought in nutritional expert Keri Glassman and chef Ryan Littman, J.W. Marriott created its own <a href="http://www.jwexperts.marriott.com/jwexperts/keri-glassman/http://" target="_blank" class="external">healthy eating blog</a> to inspire people whether they were staying at the hotel chain or not. However, it doesn't seem to have been updated in a couple of years! Marriott needs to kick up their focus on healthy living if they want to keep up with the competition. 
<div class="KonaFilter image-container float_left"><div class="image on-image"><img src="http://static4.businessinsider.com/image/524ae1486bb3f77a2652dcff-1200-924/yoga-19.jpg" border="0" alt="yoga" width="480" />Kevork Djansezian/Getty Images</div></div>
Kimpton: Boutique chain Kimpton likes to think outside of the box - and onto the yoga mat. Among their <a href="http://thepointsguy.com/2013/03/kimpton-hotels-intouch-loyalty-program-the-basics/" target="_blank">many unique perks</a> is <a href="http://www.kimptonhotels.com/promotions/yoga.aspx" target="_blank" class="external">providing a yoga mat to every room</a> and free on-demand fitness TV perks. If pedal power is more your style than Downward Dog, they offer stylish 3-speed bike loans from San Francisco company <a href="http://www.kimptonhotels.com/promotions/bike.aspx" target="_blank" class="external">PUBLIC</a>. Most Kimpton hotels have fitness centers and pools, and if not, the concierge are dedicated to directing you to the nearest exercise hot spot. Kimpton also joined up with an expert to dish on healthy options, and Joy Bauer created a full <a href="http://www.kimptonhotels.com/epk/menu.aspx" target="_blank" class="external">Travel Healthy In-Room Dining Menu</a>. Each item include calories, fat, carb and protein content from Slim Style Oatmeal or Smokey Turkey Burger Melt. 
Omni: Guests at Omni hotels don't even have to leave their rooms to workout thanks to the <a href="http://www.omnihotels.com/RatesAndReservations/GetFitKitsAndRooms.aspx" target="_blank" class="external">Get Fit Kit</a>. The hotel provides a handy bag with a set of dumbbells, an elastic exercise band, a floor mat and a mini AM/FM headset so you can create your own routine, and they bring even water and a chilled towel to wind down with afterwards. If you literally want to go the extra mile, why not book into the Get Fit Room, which features a personal treadmill as an added amenity.
Sheraton: <a href="http://www.starwoodhotels.com/sheraton/about/news/news_release_detail.html?Id=COLOR_YOUR_PLATE" target="_blank" class="external">Color Your Plate</a> by Sheraton Fitness is a dining program aimed to brighten up your diet by adding three colors from fruits and vegetables to your plate, all adding up to 500 calories or less. The rainbow bright initiative is part of Core Performance's "Nutrition Color Code" that offers guest an easy-to-follow way to eat better on the road. The color table includes:
<ul>
<li>Yellow foods: optimize brain functions</li>
<li>Green foods: rejuvenate musculature and bone</li>
<li>Orange foods: support skin and eye health</li>
<li>Red foods: support heart and circulatory health</li>
<li>White foods: enhance immune system, lymph system and cellular recovery</li>
<li>Purple foods: promote micro-circulation</li>
</ul>
Sheraton Fitness also includes a handy collection of <a href="http://www.sheratonfitness.com/#training" target="_blank" class="external">travel workouts</a> that you can follow online either from your laptop in your room or on a tablet in the hotel gym. Simply pick which routine best fits your body, download it and you are good to go. Workouts include warm-ups, full-body strength or cardio routines and rejuvenating stretches. If you workout better in a pack, join <a href="http://www.sheratonfitness.com/#fitmeetings" target="_blank" class="external">Sheraton Fit Meetings</a> for group exercises, tips and nutrition training.
<div class="KonaFilter image-container float_right"><div class="image on-image"><img src="http://static6.businessinsider.com/image/524ae69a69beddd01d40fdbb-1200-924/westin.jpg" border="0" alt="westin hotel" width="480" /><a href="http://www.flickr.com/photos/43102195@N08/5872627862/in/photolist-9WWKEw-9WU2kK-9WWG6C-9WTRiz-9WBJwV-9WUm6K-b4r7aV-b4qbQH-dhpyk6-7NtwzW-7L7JR6-7L7JL2-bra6o8-br8Qwg-br9fuP-br9F6R-brah6R-bCQLG6-bGHb82-btPKSd-7GJv8k-aX125x-bNpviD-bUetKn-bNpqBH-bNpqqt-7No8eF-7No7Vt-7No8A2-7Ns6x1-7Ns8qs-7Nob2e-cZjdCN-cZje3E-cZjdU1-bjhLGx-bji4JT-bj4zfV-bja3cp-bjhU9P-ciXYKb-dTQBb4-aX15P8-dxEGjK-bn2KD6-dBzLXx-8HJX8q-8HFMx6-8HJVNU-8HJUtW-8HFP4B">Flickr/Uggboy</a></div></div>Westin: This other Starwood chain has embraced the SuperFoodsRX program, which offers guests dishes that are rich in antioxidants and nutrients and low in calories. Created by a team of nutritionists, they focus on "food synergy," a fancy term for pairing nutritionally-rich foods that still taste great. Favorites include wholewheat pancakes or black bean hummus. You can even encourage your business colleagues to jump on the healthy with bandwagon with SuperFoodsRX Meeting Breaks that serve smoothies and protein shakes. Westin also has a <a href="http://www.westinessence.com/#/move-well/gear-lending" target="_blank" class="external">Gear Lending program</a> that loans guests workout clothes and New Balance trainers for a $5 fee. Once you've worked up a sweat, simply leave them in your room in a mesh bag.

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