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020-222 test plan - ACSM Health/Fitness Instructor Updated: 2023

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Exam Code: 020-222 ACSM Health/Fitness Instructor test plan June 2023 by Killexams.com team
ACSM Health/Fitness Instructor
ACSM Health/Fitness test plan

Other ACSM exams

010-111 ACSM certified Personal Trainer
020-222 ACSM Health/Fitness Instructor
040-444 ACSM Registered Clinical Exercise Physiologist

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ACSM Health/Fitness Instructor
Question: 62
Which of the following are symptoms of hypoglycemia?
A. Hypotension.
B. Cold, clammy skin.
C. Tachycardia and slurred speech.
D. Bronchospasms and hyperventilation.
Answer: C
Question: 63
RICES refers to
A. Relaxation, Ice, Compression, Energy, and Stabilization.
B. Relaxation, Incremental heat, Care for injury, Energy, and Standardization.
C. Rest, Ice, Common sense, Energy, and Standardization.
D. Rest, Ice, Compression, Elevation, and Stabilization.
Answer: D
Question: 64
Complaints of pain in the chest with associated pain radiating down the left arm may be
signs of
A. Cardiac crisis.
B. Hypotension.
C. Seizure.
D. Heartburn.
Answer: A
Question: 65
Beyond the general safety parameters, such as keeping equipment in good repair, a
facility must create a safe environment for any individual, especially
A. Guest clients.
B. Staff.
C. Health care providers.
D. Special populations.
Answer: D
Question: 66
Weight room safety should include
A. A phone.
B. Lifting gloves and back belts.
C. Male trainers to help with spotting.
D. Safe passageways and use of the buddy system.
Answer: D
Question: 67
Fire, bloodborne pathogens, and power outage should all be included in
A. Facility insurance.
B. Safety plans.
C. Maintenance plans.
D. Testing by the facility and staff.
Answer: B
Question: 68
The potential benefits and risks of an exercise test should be written in what document?
A. Description of services.
B. Safety plan.
C. Informed consent.
D. Exercise waivers.
Answer: C
Question: 69
Documentation offers important
A. Liability and negligence protection.
B. Liability and risk protection.
C. Safety and communication programs.
D. Billing and classification tools.
Answer: A
Question: 70
Emergency procedures should be
A. Given to all clients when they join.
B. Put away in a safe place.
C. Posted under each phone.
D. Posted above each fire extinguisher.
Answer: C
Question: 71
Which of the following is NOT a principle of low back care?
A. Abdominal curl-ups/
B. Unloaded flexion/extension of the spine.
C. Neutral spine during all exercises.
D. Controlled leg press or squat with light weights.
Answer: D
Question: 72
What is the fitness instructor's primary responsibility in conducting an exercise test?
A. Maintaining a safe environment by not putting the client in danger.
B. Making sure that the data collected are accurate.
C. Completing the test.
D. Encouragement and support.
Answer: A
Question: 73
What are some of the risks for musculoskeletal injury?
A. Poor Signage in the facility.
B. Extrinsic factors intensity, terrain, equipment.
C. Intrinsic factors-frequency, attitude, ender.
D. Membership type
Answer: B
Question: 74
Chronic soreness and fatigue are symptoms of
A. Hyperglycemia.
B. Strain.
C. Overuse injury.
D. Hypoglyeemia.
Answer: C
Question: 75
Exercise clothing
A. Creates an important fashion statement.
B. Should be bright so that you are easily seen in an aerobics class.
C. Has only one rule: be comfortable.
D. Must be safe and performs appropriately, like the exercise equipment.
Answer: D
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ACSM Health/Fitness test plan - BingNews https://killexams.com/pass4sure/exam-detail/020-222 Search results ACSM Health/Fitness test plan - BingNews https://killexams.com/pass4sure/exam-detail/020-222 https://killexams.com/exam_list/ACSM AHA/ACSM Joint Position Statement: Recommendations for Cardiovascular Screening, Staffing, and Emergency Policies at Health/Fitness Facilities

Abstract and Introduction


The promotion of physical activity is at the top of our national public health agenda. Although regular exercise reduces subsequent cardiovascular morbidity and mortality, the incidence of a cardiovascular event during exercise in patients with cardiac disease is estimated to be 10 times that of otherwise healthy persons. Adequate screening and evaluation are important to identify and counsel persons with underlying cardiovascular disease before they begin exercising at moderate to vigorous levels. This statement provides recommendations for cardiovascular screening of all persons (children, adolescents, and adults) before enrollment or participation in activities at health/fitness facilities. Staff qualifications and emergency policies related to cardiovascular safety are also discussed.


The message from the nation's scientists is clear, unequivocal, and unified: physical inactivity is a risk factor for cardiovascular disease,[7,18] and its prevalence is an important public health issue. New scientific knowledge based on epidemiological observational studies, cohort studies, controlled trials, and basic research has led to an unprecedented focus on physical activity and exercise. The promotion of physical activity is at the top of our national public health agenda, as seen in the publication of the 1996 report of the U.S. Surgeon General on physical activity and health.[20]

The attention now being given to physical activity supports the goals of Healthy People 2000[10] and should lead to increased levels of regular physical activity throughout the U.S. population, including the nearly one fourth of adult Americans who have some form of cardiovascular disease.[3] Although regular exercise reduces subsequent cardiovascular morbidity and mortality,[7,17,18] the incidence of a cardiovascular event during exercise in patients with cardiac disease is estimated to be 10 times that of otherwise healthy persons.[8] Adequate screening and evaluation are important to identify and counsel persons with underlying cardiovascular disease before they begin exercising at moderate to vigorous levels.

Moderate (or higher) levels of physical activity and exercise are achieved in a number of settings, including more than 15,000 health/fitness facilities across the country. A latest survey of 110 health/fitness facilities in Massachusetts found that efforts to screen new members at enrollment were limited and inconsistent.[14] Nearly 40% of responding facilities stated that they do not routinely use a screening interview or questionnaire to evaluate new members for symptoms or history of cardiovascular disease, and 10% stated that they conducted no initial cardiovascular health history screening at all.

This statement provides recommendations for cardiovascular screening of all persons (children, adolescents, and adults) before enrollment or participation in activities at health/fitness facilities. Staff qualifications and emergency policies related to cardiovascular safety are also discussed. Health/fitness facilities are defined here as organizations that offer health and fitness programs as their primary or secondary service or that promote high-intensity recreational physical activity (e.g., basketball, tennis, racquetball, and swim clubs). Ideally such facilities have a professional staff, but those that provide space and equipment only (e.g., unsupervised hotel exercise rooms) are also included. A health/fitness facility user is defined as a dues-paying member or a guest paying a regular daily fee to use the facility specifically to exercise. These recommendations are intended to assist health/fitness facility staff, healthcare providers, and consumers in the promotion and performance of safe and effective physical activity/exercise.

The writing group based these recommendations on a review of the literature and the consensus of the group. Earlier statements from the American Heart Association (AHA) and the American College of Sports Medicine (ACSM) are highlighted and supplemented. These recommendations were peer reviewed by selected authorities in the field representing the AHA, the ACSM, the American College of Cardiology, the International Health Racquet and Sports Clubs Association (IHRSA), and the Young Men's Christian Association. The recommendations are not mandatory or all-encompassing, nor do they limit provision of individualized care by practitioners exercising independent judgment. With this statement the AHA and the ACSM assume no responsibility toward any individual for whom this statement may be applied in the provision of individualized care. Specific details about exercise testing and training of persons with and without cardiovascular disease and those with other health problems are provided elsewhere.[2,6,8,21] The ACSM has published comprehensive guidelines for operating health/fitness facilities.[19] Although issues in competitive sports are beyond the scope of this statement, the 26th Bethesda Conference[28] on sudden cardiac death in competitive athletes and the AHA[12] provide specific recommendations for the screening and evaluation of athletes for congenital heart disease, systemic hypertension, and other cardiovascular diseases before participation in competitive sports.

Cardiovascular Screening

Rationale. Regular exercise results in increased exercise capacity and physical fitness, which can lead to many health benefits. Persons who are physically active appear to have lower rates of all-cause mortality, probably because of a decrease in occurrence of chronic illnesses, including coronary heart disease. This benefit may be the result of an improvement in cardiovascular risk factors in addition to enhanced fibrinolysis, improved endothelial function, decreased sympathetic tone, and other as yet undetermined factors.[7] Regular endurance exercise leads to favorable alterations in the cardiovascular, musculoskeletal, and neurohumoral systems. The result is a training effect, which allows an individual to do increasing amounts of work while lowering the heart rate and blood pressure response to submaximal exercise. Such an effect is particularly desirable in patients with coronary artery disease because it allows increased activity with less ischemia.[7]

The Centers for Disease Control and Prevention,[18] the ACSM,[18] and the AHA[6] recommend that every American participate in at least moderate-intensity physical activity for ≥ 30 min on most, if not all, days of the week. Unfortunately, many Americans are sedentary or perform too little physical activity; only 22% of adult Americans engage in regular exercise ≥ 5 times a week.[20] The prevalence of physical inactivity is higher among culturally diverse segments of the U.S. population, low-income groups, the elderly, and women.[20] It is important for healthcare providers to educate the public about the benefits of physical activity and to encourage more leisure-time exercise, particularly for those who are underactive. Consumers should seek information about safe and effective ways to increase physical activity and initiate and maintain a regular program of exercise.

Efforts to promote physical activity will result in an increasing number of persons with and without heart disease joining the more than 20 million persons who already exercise at health/fitness facilities.[16] Current market research indicates that 50% of health/fitness facility members are older than 35 yr, and the fastest-growing segments of users are those older than 55 yr and those aged 35-54 yr.[16] With increased physical activity, more people with symptoms of or known cardiovascular disease will face the cardiovascular stress of physical activity and possible risk of a cardiac event. More than one fourth of all Americans have some form of cardiovascular disease.[3] The prevalence of coronary heart disease for American adults aged 20 yr and older is 7.2% in the general population, 7.5% for non-Hispanic whites, 6.9% for non-Hispanic blacks, and 5.6% for Mexican Americans.[3] The prevalence of myocardial infarction in older Americans aged 65-69 yr is 18.0% and 9.7% for men and women, respectively.[3]

Moderately strenuous physical exertion may trigger ischemic cardiac events, particularly among persons not accustomed to regular physical activity and exercise. Siscovick et al.[23] examined the incidence of primary cardiac arrest in men aged 25-75 yr after excluding those with a history of clinically recognized heart disease. Although the risk was significantly increased during high-intensity exercise, the likelihood for primary cardiac arrest during such activity in a clinically healthy population was estimated at 0.55 events/10,000 men per year. Maron et al.[13] studied causes of sudden death in competitive athletes. In persons younger than 35 yr, 48% of deaths were due to hypertrophic cardiomyopathy. Coronary artery anomalies, idiopathic left ventricular hypertrophy, and coronary heart disease each accounted for 10-20% of deaths. In those over 35, coronary artery disease accounted for approximately 80% of all deaths. Overall, the absolute incidence of death during exercise in the general population is low.[25,26,29]Each year approximately 0.75 and 0.13/100,000 young male and female athletes[29]and 6/100,000 middle-aged men die during exertion.[25] No estimates are available for middleaged women or the elderly.

Cardiovascular events other than death during exercise have also been studied. Data from the Framingham heart study indicate that the baseline risk of myocardial infarction in a 50-yr-old man who is a nonsmoker and does not have diabetes is approximately 1% per year, or approximately 1 chance per million per hour.[4] Heavy exertion [≥ 6 METs (metabolic equivalents)] within 1 h of symptomatic onset of acute myocardial infarction has been reported in 4.4-7.1% of patients.[15,31] The adjusted relative risk is significantly greater in persons who do not participate in regular physical activity, with an approximate threefold increase in risk during the morning hours. The relation of physical activity to acute myocardial infarction in the thrombolytic era was examined among 3339 patients in the TIMI II trial,[27] in which moderate or marked physical activity preceded myocardial infarction in 18.7% of patients.

Van Camp et al.[30] reported the incidence of major cardiovascular complications in 167 randomly selected cardiac rehabilitation programs that provided supervised exercise training to 51,000 patients with known cardiovascular disease. The incidence of myocardial infarction was 1 per 294,000 person-hours; the incidence of death was 1 per 784,000 person-hours.

Screening Prospective Members/Users.All facilities offering exercise equipment or services should conduct cardiovascular screening of all new members and/or prospective users. The primary purpose of preparticipation screening is to identify both those not known to be at risk and those known to be at risk for a cardiovascular event during exercise. latest evidence suggests that screening by health/fitness facilities is done only sporadically.[14] In Canada, evidence from the Canadian Home Fitness test and its screening instrument, the Physical Activity Readiness Questionnaire (PAR-Q), suggests that even simple screening questionnaires can effectively identify many persons at high risk and increase the safety of nonsupervised exercise.[22] Current knowledge of the relation between identifiable risk factors, the incidence of cardiovascular disease, and the triggering factors for acute myocardial infarction suggests that screening is both reasonable and prudent.

The cost-effectiveness of preparticipation screening is an important consideration. Exercise testing is comparatively expensive. The incidence of false-positive findings when testing asymptomatic persons[9] and the need to follow up abnormal results can lead to subsequent and more costly procedures. A thorough and mandatory screening process that might prove optimally sensitive in detecting occult cardiovascular disease might be so prohibitive to participation that fewer persons would engage in a fitness program. Such a result would be counterproductive to the goal of maximizing physical activity. Because most of the health benefits of exercise accrue at moderate levels of intensity,[18] in which the risks are probably low, recommendations that would inhibit large numbers of persons from participating in exercise programs are not justified. Preparticipation screening should identify persons at high risk and should be simple and easy to perform. Public health efforts should focus on increasing the use of preparticipation screening.

Two practical tools for preparticipation screening are likely to have an effect on identifying high-risk individuals without inhibiting their participation in exercise programs. The PAR-Q[24] (Table 1) is a self-administered questionnaire that focuses primarily on symptoms that might suggest angina pectoris. Participants are directed to contact their personal physician if they answer "yes" to ≥ 1 questions. The PAR-Q also identifies musculoskeletal problems that should be evaluated before participation because these might involve modification of the exercise program. The questionnaire is designed to be completed when the participant registers at a health/fitness facility. In unsupervised fitness facilities (e.g., hotel fitness centers), the PAR-Q can be self-administered by means of signs prominently displayed at the main entry into the facility. Although less satisfactory than documenting the results of screening, use of signs and similar visual methods are a minimal recommendation for encouraging prospective users to assess their health risks while exercising at any facility.

Another simple, self-administered device that aims to identify high-risk individuals without negatively impacting participation is a questionnaire patterned after one developed by the Wisconsin Affiliate of the American Heart Association[11] (Table 2). The one-page form is slightly more complex than the PAR-Q and uses history, symptoms, and risk factors (including age) to direct prospective members to either participate in an exercise program or contact their physician (or appropriate healthcare provider) before participation. Persons at higher risk are directed to seek facilities providing appropriate levels of staff supervision. The questionnaire can be administered within a few minutes on the same form participants use to join or register at the facility. It identifies potentially high-risk participants, documents the results of screening, educates the consumer, and encourages and fosters appropriate use of the healthcare system. In addition, it can guide staff qualifications and requirements. This instrument is also simple enough to be adapted for use as self-screening signs posted in nonstaffed facilities.

Health appraisal questionnaires should preferably be interpreted by qualified staff (see next section for criteria) who can limit the number of unnecessary referrals for preparticipation medical evaluation, avoiding undue expense and barriers to participation.

In view of the potential legal risk assumed by operators of health/fitness facilities, it is recommended that all facilities providing staff supervision document the results of screening. Screening, particularly for participants for whom a medical evaluation is recommended, requires time, personnel, and financial resources. Individual facilities can determine the most cost-effective way to conduct and document preparticipation screening.

Every effort should be made to educate all prospective new members about the importance of obtaining a health appraisal and-if indicated-medical evaluation/recommendation before beginning exercise testing/training. The potential risks inherent in not obtaining an appraisal should also be emphasized. Without an appraisal, it is impossible to determine whether a person may be at significant risk of severe bodily harm or death by participating in an exercise program. The same is true of persons who undergo a health appraisal, are identified as having symptoms of or known cardiovascular disease, and refuse or neglect to obtain the recommended medical evaluation yet seek admission to a health/fitness facility program. Due to safety concerns, persons with known cardiovascular disease who do not obtain recommended medical evaluations and those who fail to complete the health appraisal questionnaire upon request may be excluded from participation in a health/fitness facility exercise program to the extent permitted by law.

Persons without symptoms or a known history of cardiovascular disease who do not obtain the recommended medical evaluation after completing a health appraisal should be required to sign an assumption of risk or release/waiver. Both of these forms may be legally recognized in the jurisdiction where the facility is located. When appropriate guidelines are followed, it is likely that the potential benefits of physical activity will outweigh the risks. Persons without symptoms or a known history of cardiovascular disease who do not obtain recommended medical evaluations or sign a release/waiver upon request may be excluded from participation in a health/fitness facility exercise program to the extent permitted by law. Persons who do not obtain an evaluation but who sign a release/waiver may be permitted to participate. However, they should be encouraged to participate in only moderate- or lower-intensity physical activities and counseled about warning symptoms and signs of an impending cardiovascular event.

The major objectives of preparticipation cardiovascular screening are to identify persons with known cardiovascular disease, symptoms of cardiovascular disease, and/or risk factors for disease development who should receive a medical evaluation/recommendation before starting an exercise program or undergoing exercise testing. Screening also identifies persons with known cardiovascular disease who should not participate in an exercise program or who should participate at least initially in a medically supervised program, as well as persons with other special needs.[8,19]

Screening also serves another purpose. One of the trends in cardiac rehabilitation is to "mainstream" low-risk, clinically stable patients to community facilities rather than specialized, often costly cardiac programs. Facility directors should expect that an increasing percentage of their participants will have health histories that warrant supervision of exercise programs by professional staff.

When a medical evaluation/recommendation is advised or required, written and active communication with the individual's personal physician (or healthcare provider) is strongly recommended. The trial letter and medical release form in Table 3A and B, can be used or modified for such purposes.

Characteristics of Participants. Intensity of physical activity is measured through endurance- or strength-type exercise as defined in Table 4. Health appraisal questionnaires should be used before exercise testing and/or training to initially classify participants by risk for triage and preliminary decision making (Table 5), namely, apparently healthy persons (Class A-1), persons at increased risk (Classes A-2 and A-3), and persons with known cardiovascular disease (Classes B, C, and D). Apparently healthy persons of all ages and asymptomatic persons at increased risk (Classes A-1 through A-3) may participate in moderateintensity exercise without first undergoing a medical examination or a medically supervised, symptom-limited exercise test. Apparently healthy younger persons (Class A-1) may also participate in vigorous exercise without first undergoing a medical examination and a medically supervised exercise test. It is suggested that persons classified as Class A-2 and particularly Class A-3 undergo a medical examination and possibly a maximal exercise test before engaging in vigorous exercise. All other persons (Classes B and C) should undergo a medical examination and perform a maximal exercise test before participation in moderate or vigorous exercise unless exercise is contraindicated (i.e., Class D). Data from a medical evaluation performed within 1 yr are acceptable unless clinical status has changed. Medically supervised exercise tests should be conducted in accordance with previously published guidelines.[8]

Using Screening Results for Risk Stratification. With completion of the initial health appraisal and, if indicated, medical consultation and supervised exercise test, participants can be further classified for exercise training on the basis of individual characteristics detailed below. The following classifications have been modified using existing AHA[8] and ACSM[2] guidelines and are recommended (Table 5):

Class A: Apparently Healthy. There is no evidence of increased cardiovascular risk for exercise. This classification includes 1) "apparently healthy" younger persons (Class A-1) and 2) irrespective of age, persons who are "apparently healthy" or at "increased risk" (Classes A-2 and A-3) and who have a normal diagnostic maximal exercise test. Submaximal exercise tests are sometimes performed at health/fitness facilities where permitted by law for nondiagnostic purposes, including physical fitness assessment, exercise prescription, and monitoring of progress.[2] Such testing is also useful for educating participants about exercise and for motivating them. Nondiagnostic exercise testing should be conducted only for persons in Class A and only by appropriately qualified, well-trained personnel (see section on staffing below) who are knowledgeable about indications and contraindications for exercise testing, indications for test termination, and test interpretation. All health/fitness facilities, including those where exercise testing is performed, should have an emergency plan (see section on emergency policies and procedures below) to ensure that emergencies are handled safely, efficiently, and effectively. No restrictions other than provision of basic guidelines are required for exercise training. No special supervision is required during exercise training.

Class B: Presence of known, Stable Cardiovascular Disease with Low Risk for Vigorous Exercise but Slightly Greater than for Apparently Healthy Persons. This classification includes clinically stable persons with 1) coronary artery disease (myocardial infarction, coronary artery bypass surgery, percutaneous transluminal coronary angioplasty, angina pectoris, abnormal exercise test, or abnormal coronary angiogram); 2) valvular heart disease; 3) congenital heart disease (risk stratification for patients with congenital heart disease should be guided by the 26th Bethesda Conference recommendations[28]); 4) cardiomyopathy (includes stable patients with heart failure with characteristics as outlined below but not latest myocarditis or hypertrophic cardiomyopathy); and 5) exercise test abnormalities that do not meet the criteria outlined in Class C below. The clinical characteristics of such persons are 1) New York Heart Association (NYHA) Class I or II (Table 6); 2) exercise capacity > 6 METs; 3) no evidence of heart failure; 4) free of ischemia or angina at rest or on the exercise test ≤ 6 METs; 5) appropriate rise in systolic blood pressure during exercise; 6) absence of nonsustained or sustained ventricular tachycardia; and 7) ability to satisfactorily self-monitor intensity of activity. For these persons, activity should be individualized with exercise prescription by qualified personnel. Medical supervision is recommended during prescription sessions and nonmedical supervision by appropriately qualified staff for other exercise sessions until the participant understands how to monitor his or her own activity. Subsequent exercise training may be performed without special supervision.

Class C: Those at Moderate to High Risk for Cardiac Complications during Exercise and/or who are Unable to Self-regulate Activity or Understand the Recommended Activity Level. This classification includes persons with 1) coronary artery disease with the clinical characteristics outlined below; 2) acquired valvular heart disease; 3) congenital heart disease (risk stratification for patients with congenital heart disease should be guided by the 26th Bethesda Conference recommendations[28]); 4) cardiomyopathy (includes stable patients with heart failure with characteristics as outlined below but not latest myocarditis or hypertrophic cardiomyopathy); 5) exercise test abnormalities not directly related to ischemia; 6) a previous episode of ventricular fibrillation or cardiac arrest that did not occur in the presence of an acute ischemic event or cardiac procedure; 7) complex ventricular arrhythmias that are uncontrolled at mild to moderate work intensity with medication; 8) threevessel or left main coronary artery disease; and 9) ejection fraction < 30%. One or more of the following clinical characteristics are also present: 1) two or more previous myocardial infarctions; 2) NYHA Class III or greater; 3) exercise capacity < 6 METs; 4) ischemic horizontal or down-sloping ST depression ≥ 1 mm or angina at a workload ≤ 6 METs; 5) a fall in systolic blood pressure with exercise; 6) a medical problem that the physician believes may be potentially life-threatening; 7) a previous episode of primary cardiac arrest; and 8) ventricular tachycardia at a workload < 6 METs. Physical activity should be individualized, and exercise should be prescribed by appropriately qualified medical personnel. Medical supervision, monitoring for adverse signs and symptoms, electrocardiographic monitoring of heart rate and rhythm, and blood pressure monitoring are recommended during exercise sessions until safety is established. Subsequent exercise training should be supervised by appropriately qualified personnel.

Class D: Unstable Conditions with Activity Restriction. This classification includes those with 1) unstable ischemia; 2) heart failure that is not compensated; 3) uncontrolled arrhythmias; 4) severe and symptomatic aortic stenosis; 5) hypertrophic cardiomyopathy or cardiomyopathy from latest myocarditis; 6) severe pulmonary hypertension; or 7) other conditions that could be aggravated by exercise (for example, resting systolic blood pressure > 200 mm Hg or resting diastolic blood pressure > 110 mm Hg; active or suspected myocarditis or pericarditis; suspected or known dissecting aneurysm; thrombophlebitis and latest systemic or pulmonary embolus). In this population no physical activity is recommended for conditioning purposes. Risk stratification for patients with congenital heart disease should be guided by the 26th Bethesda Conference recommendations.[28]

These classifications are presented as a means of beginning exercise with the lowest possible risk. They do not consider accompanying morbidities (for example, insulindependent diabetes mellitus, morbid obesity, severe pulmonary disease, complicated pregnancy, or debilitating neurological or orthopedic conditions) that may constitute a contraindication to exercise or necessitate closer supervision during exercise training.

Using Screening Results for Exercise Prescription. For individuals considered to be in Class A, exercise training intensity (Table 4) may be prescribed using the rating of perceived exertion alone and/or specific target heart rates. A suggested rating of perceived exertion for such persons is 12-16 (moderate to hard) on the Borg scale of 6-20 and/or an intensity level that corresponds to 50-90% of maximum heart rate or 45-85% of maximum oxygen uptake or heart rate reserve. Heart rate reserve is defined as maximum heart rate minus resting heart rate. For persons taking medications that affect heart rate (e.g., β-adrenergic blockers), these heart rate methods do not apply unless guided by an exercise tolerance test.

In the absence of atrial fibrillation, frequent atrial or ventricular ectopy, a fixed-rate pacemaker, or similar conditions, exercise intensity should be prescribed for persons with cardiovascular disease (Class B or C) using target heart rates and perceived exertion ratings in accordance with previously published guidelines.[2,8] For these persons, target heart rates should be prescribed using data obtained during exercise testing performed while the participant is taking his or her usual cardioactive medications. In the absence of myocardial ischemia or other significant exercise test abnormalities, a target range of 50-90% of peak heart rate or 45-85% of peak measured oxygen uptake or heart rate reserve is recommended. This intensity level corresponds to 12-16 (moderate to hard) on the Borg scale. In the presence of myocardial ischemia (i.e., ischemic ST-segment depression > 1 mm, chest discomfort believed to be angina pectoris, or other symptoms believed to be an anginal equivalent), significant arrhythmia, or other significant exercise test abnormalities (e.g., a fall in systolic blood pressure from baseline, systolic blood pressure > 240 mm Hg, or diastolic blood pressure > 110 mm Hg), the target training intensity is derived from the heart rate associated with the abnormality. If this occurs at a high level of exercise, the above target heart rate recommendations are applicable, provided that the upper limit of the range is at least 10 beats per minute (bpm) below the level at which the abnormality appears. Other-wise, the recommended upper limit of training heart rate is 10 bpm less than that associated with the abnormality.


Health/fitness facility personnel involved in management or delivery of exercise programs must meet academic and professional standards and have the required experience as established by the ACSM.[2,19] Such personnel include the general manager/executive director, medical liaison, fitness director, and exercise leader. In general, health/fitness facility personnel should have the formal training and experience needed to ensure that clients are provided with safe, effective programs and services. The levels of education and experience needed to ensure effectiveness and safety vary with the health status of the client population. The kinds of personnel who should be employed at health/fitness faciliies serving various types of clients are summarized in Table 5.

The general manager/executive director is responsible for the overall management of the facility and should have competencies in business as well as design and delivery of exercise programs.

The medical liaison reviews medical emergency plans, witnesses and critiques medical emergency drills, and reviews medical incident reports. In level 2 and 3 facilities (Table 5), the medical liaison may be a licensed physician, a registered nurse trained in advanced cardiac life support, or an emergency medical technician. In level 4 and 5 facilities (Table 5), the medical liaison must be a licensed physician.

The fitness director manages the facility's exercise and activity programs and is responsible for program design and the training and supervision of staff. He or she must have a degree in exercise science, another health-related field, or equivalent experience, and knowledge of exercise physiology, exercise programming, and operation of exercise facilities. The fitness director must hold professional certification at an advanced level by a nationally recognized health/fitness organization. In level 3 facilities this certification should be comparable to ACSM health fitness instructor certification. In level 4 and 5 facilities the fitness director should be certified at a level that correlates with ACSM exercise specialist certification. The exercise specialist typically holds a master's degree in exercise science or a related field and has extensive experience in exercise testing and leadership in clinical populations. He or she must be trained in cardiopulmonary resuscitation (CPR) and should have at least 1 yr of supervisory experience in the fitness industry.

The exercise leader works directly with program participants and provides instruction and leadership in specific modes of exercise. He or she also helps program participants master the behavioral skills needed to adhere to exercise programs. In level 1, 2, and 3 facilities the exercise leader as a minimum must have a high school diploma or equivalent and entry-level or higher professional certification from a nationally recognized health/fitness organization (comparable to ACSM exercise leader certification). In level 4 facilities, the exercise leader should have education and experience corresponding to that required by ACSM health fitness instructor certification. In level 5 facilities, the exercise leader should be either an exercise specialist or a health fitness instructor directly supervised by an exercise specialist. In all cases the exercise leader must be trained in CPR and should have prior supervised internship or work experience in the health/fitness industry.

Some health/fitness facilities provide services in allied health fields such as nutrition, stress management, and physical therapy. Personnel providing such services should meet current accepted professional standards in those fields and should be certified as recommended by relevant professional organizations and licensed by or registered with the state as required by law.

Emergency Policies and Procedures

All health/fitness facilities must have written emergency policies and procedures that are reviewed and practiced regularly. Such plans will correspond to the type of facility and risk level of its membership outlined in Table 5. All fitness center staff who directly supervise program participants should be trained in basic life support. Health/fitness facilities must develop appropriate emergency response plans and must train their staff in appropriate procedures to provide during a life-threatening emergency. When an incident occurs, each staff member must perform the necessary emergency support steps in accordance with established procedures. It is important for everyone to know the emergency plan. Emergency drills should be practiced once every 3 months or more often with changes in staff; retraining and rehearsal are especially important. When new staff are hired, new team arrangements may be necessary. Because life-threatening cardiovascular emergencies are rare, constant vigilance by staff and familiarity with the plan and how to follow it are important.

It is essential to acknowledge that emergency equipment alone does not save lives. Equipment alone may offer a false sense of security if it is not backed up with appropriate staffing. The training and preparedness of an astute professional staff who can readily handle emergencies is paramount. This issue is particularly important if persons with certain medical conditions are recruited and encouraged to exercise in a specific health/fitness facility. Such a facility has the responsibility to offer appropriate coverage by personnel as outlined above and in Table 5. Acquisition of equipment for evaluation and resuscitation will depend on the risk level of participants, personnel, and medical coverage. All facilities must have a telephone that is readily accessible and available when emergency assistance is needed. It would be useful for all supervised facilities to have a sphygmomanometer and stethoscope readily available. Level 4 and 5 facilities that recruit members with known cardiovascular disease must have such equipment available, and level 5 (supervised cardiac rehabilitation) facilities should be fully equipped according to the recommendations of the AHA[21] and the American Association of Cardiovascular and Pulmonary Rehabilitation.[1] Such equipment includes a defibrillator, oxygen, and fully stocked crash cart. Delineation of specific equipment standards in such facilities is beyond the scope of these guidelines; such information is detailed in the documents above.[1,21] Appropriately trained staff who are medically and legally empowered must be available to operate such devices during a facility's operational hours.

The emergency plan must address transportation of victims to a hospital emergency room and must include telephone access to 911 or the local emergency unit access system. Health/fitness facility personnel should be familiar with emergency transport teams in the area so that access and location of the center are clearly identified. Staff should greet the emergency response team at the entrance of the facility so that they can be promptly guided to the site of the emergency. A staff member should remain with the victim at all times. Prompt emergency transport is optimized by free and ready access to the victim within the health/fitness facility and assistance by designated staff.

General Considerations in Selecting a Health/Fitness Facility

In selecting a health/fitness facility, an individual should first consider his or her health status. Persons with a history of cardiovascular disease should seek facilities that provide or require a thorough medical evaluation of prospective members/users. Personnel should include nurses, exercise specialists, health/fitness instructors, and/or exercise leaders licensed or certified by the appropriate agencies, organizations, or authorities. They should be trained to recommend and supervise exercise in patients with cardiovascular and other chronic diseases. Persons at high risk for development of cardiovascular disease should seek facilities that require appropriate medical evaluation of clients and employ exercise leaders who are certified as competent to design and deliver exercise programs for high-risk persons. Table 5 summarizes personnel and safety recommendations for health/fitness facilities (levels 1 through 5) serving clients in various health categories (Classes A through C).

Persons seeking health/fitness facilities should select one that meets professional and industry standards. Facilities should be clean, well-maintained, and spacious enough to ensure the comfort and safety of program participants. Indoor facilities should be climate controlled, and changing rooms and showers should be provided. Flooring in areas where exercise is to be carried out should be designed to minimize risk of injury. Exercise equipment should be well-maintained. The variety, amount, and availability of exercise equipment should match individual needs and preferences, including time of day and preferred mode of exercise. For example, if aerobic dance is the preferred mode of exercise, individuals should seek a fitness center that offers this program at a convenient time and that provides an exercise leader who is competent in this activity and able to teach men and women of various age and fitness levels.

The programs and services of a health/fitness center should optimize participation. The location of the center should minimize time spent traveling to it. The social environment should be attractive and the staff competent in helping members/users master the behavioral skills needed to adopt and maintain a physically active lifestyle.

Wed, 20 Jul 2022 08:36:00 -0500 en text/html https://www.medscape.com/viewarticle/716398
Health Fitness Management

Saxon Fit

A program run through our Exercise Prescription class for senior-level students, Saxon Fit provides an experiential learning opportunity, fusing classroom concepts with hands-on, independent application. Senior-level students work with Alfred University faculty and staff members to achieve individual physical fitness and wellness goals through individualized personal training.

Students meet with their clients to obtain baseline information before developing a vetted program that runs for several weeks before conducting post testing to determine effectiveness and improvement. This program has already generated immense interest and students leave with a sense of accomplishment and understanding of how to apply classroom information.

Spring Health & Wellness Tips

As a community service and health/wellness promotional ideal, students in Health Promotion Program Design create weekly "Health and Wellness Tips" which are shared with the campus community via the University's internal daily electronic newsletter, Alfred today.

The task allows students to provide sound information about all things health and wellness. The students also learn how to reach broad populations while making information visually desirable and easy to access.

Field Experience

Each Fall semester, students enrolled in the Health Fitness Management Field Experience course (HFMT 305) are tasked with earning observation hours with industry professionals and assisting in aspects pertaining to the daily operation of the profession.

Parents Night Out: Kids Skill Competition

The 2020 cohort paired with the Hornell YMCA again in the Fall of 2018. They put together a proper warm-up and stretching routine with a skills competition for ages that included a teaching module, a reinforcement and skills practice and, finally, a competition in that skill. A variety of skills, such as passing (football), shooting (soccer and basketball), hand-eye coordination, along with stretching and recovery were put to the test in a "free-range" atmosphere.

The community activity was paired with the existing program "Parents Night Out" to increase attendance and sports exposure. Overall, it was a great event and kept the students active and engaged while allowing for free play after the initial program. Our students were able to gain valuable experience in community pairing and small/large group child/adolescent coaching.

Age Avengers

The 2019 cohort worked with the Hornell YMCA on program development in hopes of engaging current patrons and enticing current non-members to consider the importance of physical activity in their daily lives.

Their program, Age Avengers, brought together multiple generations from caregivers to children, to promote the joy and importance of physical activity and healthy lifestyles. Through initial development to meetings with YMCA staff, the students created and conducted the program on November 10th, with the hope that the Hornell YMCA will continue this program on a monthly basis.

Sat, 31 Mar 2018 01:32:00 -0500 en text/html https://www.alfred.edu/academics/undergrad-majors-minors/health-fitness-management.cfm
2020 Fitness Trends No result found, try new keyword!Survey results for 2020 fitness trends were published by the ACSM ... A health coach collaborates with you to come up with short- and long-term health goals as well as a day-to-day game plan ... Tue, 30 May 2023 12:00:00 -0500 text/html https://health.usnews.com/wellness/fitness/articles/fitness-trends-this-year Low Compliance With National Standards for Cardiovascular Emergency Preparedness at Health Clubs


Of the 122 facilities surveyed, 65 facilities (53%) responded. These included a cumulative membership of > 110,000 persons. Of all responders, 40 responders (64%) had > 500 members and 43 facilities (70%) exceeded 5,000 square feet in size. Most responses came from public fitness centers (n = 57; 88%), whereas only eight respondents (12%) were community exercise centers; none were work site facilities. More than half of the centers (52%) offered special exercise programs for the elderly, members with heart disease, or both.

At a majority of the facilities (53%), < 50% of fitness staff held a bachelor's degree in exercise science or a related field, while in 12% of facilities, none held such a degree. One third of the clubs (32%) failed to certify their fitness and group exercise instructors in basic life support, as recommended by AHA/ACSM.

More than 25% of the clubs (n = 18; 28%) did no pre-entry screening to "identify users/members with heart-related medical conditions." Of the 47 centers that conducted screening, either routinely or on occasion, 12 centers (25%) screened < 50% of their new members (Fig 1).

. Frequency of using a preparticipation health history questionnaire to identify clients/ members with heart disease (n= 65).

A cardiovascular medical emergency, described as "a sudden cardiac arrest or heart attack," was reported to have occurred at 11 of the surveyed facilities (17%) in the past 5 years. An AED was reported to be on-site at only two clubs (3%), while three clubs (5%) planned on purchasing the device within 1 year. Despite experiencing an apparently high incidence of reported cardiovascular events, the recommendation from the AHA/ACSM to have a written emergency response plan was followed by < 50% of the facilities (n = 31; 48%). The AHA/ ACSM recommendation to practice at least quarterly emergency drills was rarely followed, with 91% of all clubs deficient on that standard, while 72% either never practiced or had no plan (Fig 2). Low compliance with other aspects of the AHA/ACSM emergency procedure recommendations are shown in Table 1 (eg, posting emergency telephone numbers, utilizing outside medical and paramedical personnel to develop or evaluate the emergency plan, and record keeping of emergency drills or related medical emergency events). Paradoxically, a majority of clubs (n = 62; 95%) rated having an appropriate emergency response plan at their facility as "extremely-to-very" important.

. Frequency per year of emergency response procedures reviewed or practiced at fitness centers (n = 65).

The percentage of facilities that were aware of the published AHA/ACSM health/fitness facility recommendations for cardiovascular screening and emergency procedures was disappointingly low, with only 12 facilities (18%) familiar with this publication (Fig 3). When comparing compliance with selected questions on preparticipation screening or emergency procedures from this survey to similar questions from a previous survey in Massachusetts (Fig 4), both surveys revealed a disparity between recommendations and practices for risk management in heath clubs. No changes were noted from the most latest survey results that might suggest responsiveness the contemporary AHA/ACSM recommendations cited in this study.

. Percentage of facilities aware of AHA/ACSM health/ fitness facility standards or recommendations.

. Cardiovascular screening and emergency procedures at health/fitness facilities from a survey of 122 clubs in Massachusetts in 1996 13 vs 65 clubs in Ohio in 2000.

Fri, 21 Apr 2023 12:00:00 -0500 en text/html https://www.medscape.com/viewarticle/405977_3
The Best Fitness Trackers for 2023

You Can Trust Our Reviews

There has never been a better selection of fitness trackers available, but with choice comes confusion.

Each year, we test and review dozens of models to help you find the best one for your needs and budget. We evaluate for several factors including accuracy, battery life, ease of setup and use, features, price, specs, and style. 

With so many excellent options on the market, which one is right for you? We've gathered the best models we've tested here to help you decide. Read on for our top picks, followed by what to look for when choosing a fitness tracker.

The Best Fitness Tracker Deals This Week*

*Deals are selected by our commerce team

Deeper Dive: Our Top Tested Picks

Apple Watch Series 8

Best Fitness Tracker and Smartwatch Hybrid

Why We Picked It 

The Apple Watch Series 8 offers a broad suite of built-in fitness, health, and safety tools, not to mention the best selection of third-party apps (such as Runkeeper, Strava, and Nike Run Club) for any smartwatch.

Its watchOS 9 software includes a new Multisport tracking option for triathletes, heart rate zone data, and support for Custom Workouts. When tracking a run, it can now even show your real-time power, stride length, ground contact time, and vertical oscillation.

Its Activity, Exercise, and Stand rings can help motivate you to get moving, while its companion Fitness+ workout streaming service ($9.99 per month or $79.99 per year after a three-month trial) offers a variety of studio-style classes with excellent music and instruction for the home or gym. On the health front, it accurately tracks your activity, blood oxygen saturation (SpO2), body temperature deviations, fertility windows, menstrual cycle, overnight respiration, sleep, and more.

The Series 8 can alert you if it detects a high or low heart rate, irregular heart rhythm, and loud sounds that can damage your hearing. It also supports Emergency SOS and international emergency calling, as well as automatically calls for help if it detects a hard fall. We also like the Series 8's automatic 20-second handwashing timer, which keeps you honest when you scrub up.

Who It's For

The Apple Watch Series 8 is best for iPhone users in search of a wearable that doubles as a fitness tracker for workouts and a smartwatch for connectivity features. It requires an iPhone 8 or later that runs iOS 16 or higher, so it's not an option if you use Android. 

It's a particularly excellent choice for runners, swimmers, and cyclists. Its wrist-based running power measurements help you gauge your effort in real time, a WR50 rating makes it safe for shallow-water activities like swimming in a pool or the ocean, and automatic bike ride detection ensures you never lose credit for an Outdoor Cycle workout. 

Meanwhile, the $799 Apple Watch Ultra, which features a more rugged build and longer battery life, should strongly appeal to outdoor adventurers, endurance athletes, and ocean enthusiasts with deep pockets. With its WR100 water-resistance rating, the Ultra is suitable for high-speed water sports and recreational diving.


  • Overnight temperature sensing
  • Car crash detection
  • Improved battery life
  • More accurate period predictions


  • Same design as previous model
  • Limited usefulness for retrospective ovulation estimates

Fitbit Charge 5

Most Advanced Fitbit Tracker

Why We Picked It 

The Fitbit Charge 5 offers more bang for your buck than any other fitness tracker we've tested.

This generation builds on its excellent predecessors with an attractive AMOLED color touch screen and metal case. It also adds several advanced health-monitoring features, including an electrodermal activity (EDA) sensor that tracks your body's response to stress, and an electrocardiogram (ECG) app that checks for signs of atrial fibrillation (AFib), an irregular heart rhythm. 

For fitness tracking, the Charge 5 features 20 sport profiles (six of which you can add to the device at a time), a built-in GPS so you don't need to bring your phone to track your route during outdoor runs, and a 24/7 heart rate monitor. Its SmartTrack feature automatically recognizes and records certain workouts including walking and running, while its Active Zone Minutes metric motivates you to meet the American Heart Association's recommendation of 150 minutes of moderate to intense activity per week. The Fitbit app offers plenty of post-workout data, including intensity maps showing your pace and heart rate zones throughout your route. On the safety front, the Charge 5 alerts you if your heart rate is unusually high or low.

When you wear it to bed at night, it tracks the duration and quality of your shut-eye, as well as your sleep stages (light, deep, and REM). It also tracks some more advanced overnight metrics, including respiration, heart rate variability (HRV, a measure of your nervous system activity and an indicator of stress levels), skin temperature variation (whether you were hotter or colder compared with your baseline), and SpO2. 

Who It's For

With top-notch fitness, sleep, and stress-tracking features; an attractive design; and a reasonable price, the Fitbit Charge 5 is the best standalone fitness tracker for most people. It motivates you to meet your workout goals, get to bed earlier, and incorporate mindfulness into your daily routine. 

The Charge 5 works with both iPhone and Android devices, is water-resistant to 164 feet, and offers up to a week of battery life on a charge, which is pretty impressive given its color touch screen and slim design. It supports the following exercise shortcuts: bike, bootcamp, circuit training, elliptical, golf, hike, interval workout, kickboxing, martial arts, outdoor workout, pilates, run, spinning, stairclimber, swim, tennis, treadmill, walk, weights, workout (a general-purpose tracking mode), and yoga. 

One limitation, however, is that the Charge 5 lacks Spotify support. If you need music streaming controls on your wrist, look elsewhere. Moreover, if you're new to fitness or don't see yourself tracking outdoor runs, bike rides, or hikes, consider a more affordable wearable without a built-in GPS. 


  • Color touch screen with always-on display option
  • Attractive design with metal case
  • Automatically tracks certain activities
  • Excellent companion mobile app
  • Robust stress management and sleep tracking features
  • Tracks overnight HRV, breathing rate, SpO2 and skin temperature variations
  • Supports mobile payments


  • No Spotify support
  • Limited exercise shortcut list
  • Clock faces aren't customizable

Garmin Vivoactive 4

Best Outdoor Visibility

Why We Picked It 

The Garmin Vivoactive 4 is a GPS-equipped fitness tracker and smartwatch hybrid that stands out because of its stylish design, excellent visibility in bright sunlight, and long battery life. Inside its classy stainless steel bezel is a color touch screen with a durable Corning Gorilla Glass 3 cover and an always-on display option. It comes with a comfortable textured silicone strap and is compatible with standard quick-release bands(Opens in a new window)

On the fitness front, it boasts more than 20 preloaded sports apps, guided workouts with form animations, and personalized training plans. It tracks advanced metrics such as your respiration and SpO2, plus can even monitor your heart rate underwater. 

The Vivoactive 4 gets about eight days of battery life per charge, a major advantage compared to the Apple Watch Series 8 and Samsung Galaxy Watch 5, both of which you typically need to recharge daily with normal use. Though fitness is its main focus, the Vivoactive 4 supports several useful lifestyle features including downloadable apps, onboard music storage for 500 songs, Bluetooth headphones, and contactless payments. 

Who It's For

If you’re looking for a high-end fitness tracker and smartwatch hybrid that balances form and function, the Garmin Vivoactive 4 should be at the top of your list.

With a sunlight-visible, transflective display and a built-in GPS, the Vivoactive 4 is a top choice for outdoor athletes, including trail runners and hikers. The display, combined with its 5ATM water resistance and underwater optical heart rate monitoring abilities, make it a suitable choice for swimmers, in particular.

It's an excellent wearable for any fitness-focused, yet style-minded, iOS or Android user. And,now that it's been around for more than two years, you can often find it on sale.  


  • Respiration tracking
  • Pulse oximeter readings
  • On-screen workout animations
  • Onboard music storage and support for Bluetooth headphones
  • Underwater optical heart rate monitoring
  • Pilates support


  • Uses multiple smartphone apps
  • Excessive badges

Polar Grit X

Best Mountain Training Companion

Why We Picked It 

The Polar Grit X stands out for its rugged build and useful outdoor-specific features. It offers all the capabilities you expect from a multisport GPS watch—continuous heart rate tracking, overnight recovery measurements, and personal workout recommendations—plus important extras for outdoor athletes, like refueling advice for long training sessions and events, route-planning tools, and uphill and downhill stats. 

It's waterproof to 328 feet and has passed several US military-grade tests, thus ensuring it can withstand extreme temperatures, drops, and humidity. Because of its suite of power-saving features, the Grit X can last up to 100 hours (just over four days) on a charge. With the GPS running, it offers an impressive 40 hours of battery life. Though it's a bit bulky for small wrists, it has a stylish design with a 1.2-inch color touch screen that offers ample real estate to view your metrics, as well as five physical buttons that allow you to easily navigate the interface.

Who It's For

The Polar Grit X is best for adventurers who prefer to train off the beaten path. It's a niche product for serious outdoor athletes but, if you fall into that camp, it can really help you level up your training. If you’re a serious downhill skier, hiker, mountain biker, swimmer, or trail runner, the Polar Grit X is strongly worth considering. 

Given its price, in-depth metrics, and outdoor features, the Grit X isn’t for the average person who wants to track casual runs and workout sessions. Plenty of more affordable wearables record your exercise activity and monitor your health, like the Charge 5, which also features GPS and a heart rate monitor, plus NFC for contactless payments.


  • Tracks hill ascent and descent
  • Features Komoot route planning
  • Fueling reminders for long events and training sessions
  • Offers training advice
  • Data-rich companion app
  • Tracks sleep
  • Long battery life
  • Always-on display with a dedicated button to light up the screen


  • Expensive
  • No smartwatch features aside from phone notifications

Fitbit Inspire 3

Best for Beginners

Why We Picked It

With long battery life, a color AMOLED touch screen, and all the basic activity and sleep features you need, the Fitbit Inspire 3 is the best fitness tracker you can get for less than $100. Its design screams basic unlike the pricier, jewelry-inspired Fitbit Luxe, but we appreciate its bright screen that can stay on all day. The tracker's simple interface and well-designed companion app make it easy to monitor key fitness and health metrics, including your steps, heart rate, calories burned, sleep, overnight SpO2, and more. Despite a slight decrease in battery life from the previous model, it's still the longest-lasting Fitbit available, and the most affordable. 

Who It's For

The Fitbit Inspire 3 is a top choice for fitness beginners who are just starting on a path to better health, as well as those on a budget. It lacks a built-in GPS, so it must connect to your phone to accurately track your pace and distance during outdoor walks, runs, hikes, and bike rides. This won't be a problem if you plan to tote your phone during outdoor workouts, but it may be a drawback if you prefer to disconnect while you work up a sweat. 


  • Color touch screen with always-on option
  • Longest battery life in Fitbit lineup
  • Thinner design than last generation
  • SpO2 sensor for overnight readings
  • Find Phone feature works well


  • Tiny text can be hard to read
  • Minor accuracy issues in testing
  • No on-demand SpO2 measurements
  • Some metrics require a subscription

Fitbit Versa 3

Best Budget-Friendly Apple Watch Alternative

Why We Picked It 

The Fitbit Versa 3 is one of the best budget-friendly smartwatches you can buy.

The third-generation model offers all the excellent fitness and health features that made the Versa line a favorite of ours for years, including 24/7 heart rate monitoring, guided breathing exercises, and automatic exercise recognition. It also adds a GPS for pace, distance, and route-tracking without your phone, plus features an SpO2 sensor to measure the amount of oxygen in your blood while you sleep. 

And now, with support for Amazon Alexa, Deezer, and Pandora music and podcast storage, downloadable apps, on-wrist payments, smartphone notifications, and Spotify music controls, the Versa 3 is the most feature-rich Android-compatible smartwatch in this price range. It features a bright, colorful 1.58-inch AMOLED display, an aluminum case, and a workout-friendly silicone strap. It's water-resistant to 164 feet and lasts more than six days on a charge.

Who It's For

If you're in the market for a budget-friendly fitness tracker and smartwatch hybrid, the Versa 3 is a strong contender, especially for Android users. With an always-on color touch screen, long battery life, ample fitness and sleep tracking tools, and key lifestyle features, it offers tremendous value for the price. 

That said, if you're an iPhone user, you should also consider the Apple Watch SE, which boasts a wider selection of downloadable apps; better integration with the iPhone for calls and texts; plus some nice health and safety features you don't get on the Versa 3, including an automatic handwashing countdown timer and fall detection (but no SpO2 readings).


  • Attractive design with large, always-on color display
  • Integrated GPS
  • Battery charges quickly and lasts for days
  • Measures blood oxygen level while sleeping
  • Supports Amazon Alexa, Fitbit Pay, and Spotify


  • Laggy touch screen
  • No stress tracking, skin temperature, or ECG sensors
  • Doesn't provide high and low heart rate notifications

Garmin Venu Sq 2

Best Battery Life

Why We Picked It

In the crowded fitness smartwatch market, Garmin's Venu Sq 2 stands out for its practicality. It's the least expensive of the excellent Garmin Venu 2 lineup, with a squarish design that improves text legibility and a battery that lasted for up to nine days in testing. It doesn't track the number of floors you climb and lacks animated workout graphics, but otherwise offers all the excellent health and fitness features of the round Venu 2 for $150 less, including an integrated GPS, support for on-demand SpO2 readings, and Garmin Pay.

Who It's For

If you're searching for a reasonably priced smartwatch with a fitness focus, the Garmin Venu Sq 2 is worth checking out. The similarly priced Apple Watch SE and Samsung Galaxy Watch 5 offer more apps and lifestyle features, but can't last nearly as long per charge.


  • Large AMOLED touch screen
  • Weeklong battery life
  • Lightweight design
  • Plenty of health metrics
  • Contactless payments
  • Integrated GPS


  • Does not track floors climbed
  • Preloaded workouts are not animated
  • Limited lifestyle features

Samsung Galaxy Watch 5

Best for Tracking Body Fat and Snoring

Why We Picked It 

Samsung's smartwatches offer some of the most innovative health-tracking features we've seen, including wrist-based body composition measurements and overnight snore tracking, tools that are not available on the Apple Watch. 

In addition to its ability to read your heart rate and take an electrocardiogram (ECG), the Watch Series 5 can also assess your body composition using a process called bioelectric impedance analysis (BIA, the same technology found in smart scales). After a 15-second scan, the watch displays your skeletal muscle mass, fat mass, body fat percentage, body mass index (BMI, a measure of body size based on your weight and height), body water mass, and basal metabolic rate (BMR, or the minimum necessary energy needed in an inactive state). It also shows whether your results for each metric fall within the low, normal, or high range.

When you wear the watch to bed and place a compatible smartphone on your nightstand, they can work together to listen for snoring and even record it. The watch also tracks your sleep duration, stages (awake, light, deep, and REM), and overnight SpO2. For fitness tracking, the Watch5 series supports more than 90 different workouts (everything from walking and running to archery and flying disc), and can automatically detect certain activities. 

Who It's For

The Samsung Galaxy Watch 5 series is best for Android users in the market for a feature-rich smartwatch with cutting-edge fitness- and health-tracking tools. Similar to how the Apple Watch only works with iOS devices, the Galaxy Watch 5 series is exclusive to Android. Samsung's latest smartwatches work with smartphones running Android 8.0 (or newer) that have more than 1.5GB of RAM.

The Pro version doubles the battery life of the standard model and adds exclusive outdoor adventuring features, including turn-by-turn cycling and hiking directions, for $170 more. It's a nice choice for mountain bikers, runners, hikers, and those who work outdoors, as well as anyone who wants a fully-featured Android-compatible smartwatch that lasts more than a single day on a charge. 


  • Competitive price
  • Sleek design
  • Bright, durable display
  • Good app selection
  • Slight battery life improvement over previous generation
  • Digital bezel for quick scrolling


  • Temperature data unavailable at launch
  • Lacks outdoor-specific features of Pro model
  • Questionable SpO2 measurements
  • No heart rate variability or respiration data

Apple Watch SE (2022)

Most Affordable Apple Watch

Why We Picked It

The Watch SE is the smallest and least expensive smartwatch in Apple's lineup. Except for an always-on display and a few health sensors (ECG, SpO2, and temperature), it includes almost all the same connectivity, safety, and fitness features of the Series 8 for $150 less. 

The second-generation SE, which launched in the fall of 2022, looks just like its predecessor, but costs $30 less and packs some nice under-the-hood upgrades, including a faster processor, a new motion sensor for Crash Detection, and significantly more battery life. It offered excellent performance overall in testing, with a responsive touch screen and 37 hours of battery life per charge.

Who It's For

The Apple Watch SE is a solid option for its target audience of first-time smartwatch users, children, teens, and older adults. The Series 8 is our top pick for most Apple Watch buyers, but the second-gen SE is a worthy alternative for staying active, connected, and safe on a budget. 

It notably works with Apple's Family Setup feature, which lets you set up and manage an Apple Watch for a family member who doesn't have an iPhone. During the setup process, the iPhone-based Watch app asks if you're setting it up for yourself or a family member, then guides you through the process.


  • Upgraded processor from previous model
  • New motion sensor with support for Crash Detection
  • Improved real-world battery life
  • Lightweight
  • Excellent app selection and safety features
  • Lower price than first-generation model


  • No always-on display
  • Lacks sensors for ECG, SpO2, or body temperature
  • No rating for dust resistance

Garmin Lily

Best for Small Wrists

Why We Picked It 

Designed specifically for women, the Garmin Lily fitness tracker and smartwatch hybrid stands out for its classic, jewelry-like design. It features a beautiful, patterned face, an aluminum or stainless steel bezel, and a 14mm band that's much slimmer than most smartwatch straps, so you can wear it alongside other bracelets. More than just attractive, the Lily can track health stats such as your calories burned, energy level, heart rate, respiration, sleep, SpO2, steps, stress, and workouts. It also offers smartwatch features such as phone notifications, music playback controls, and useful calendar and weather widgets. It's water-resistant to 164 feet and can last up to five days on a charge. 

Who It's For

If you want a fitness tracker that doesn't look like one, the Garmin Lily might be perfect. Its attractive, female-focused design is its biggest selling point, but the Garmin Lily also offers an impressive feature set for its small size. 

It lacks a color, always-on display and several other features you get with the Vivoactive 4 and 4S, but it also costs significantly less. And while it isn't quite as value-rich as the similarly priced Versa 3, the Lily is a top choice if you're looking for a fitness-focused tracker and smartwatch hybrid that prioritizes style.


  • Stylish classic watch design
  • Measures breathing, energy level, and stress
  • SpO2 sensor
  • Lots of useful widgets
  • Excellent companion app


  • No built-in GPS
  • Lacks a color display

Oura Ring Generation 3

Best Wristband Alternative

Why We Picked It 

The Oura Generation 3 is like a mood ring on steroids: It looks like a basic metal band, but it houses small sensors to keep tabs on your activity, physical and mental health, and sleep. It can even monitor your heart rate and body temperature around the clock, as well as predict your next period. This finger-based fitness tracker also keeps tabs on your HRV, overnight SpO2, and respiration rate. 

The previous-generation Oura was terrific for monitoring your sleep and recovery but fell short as an activity tracker. That's still largely the case, but the latest model is a bit better on this front with a new Workout Heart Rate feature that can help you understand how exercise impacts your health.

It's about as thick as the average wedding band, super lightweight, and can last about a week on a charge. The ring is water-resistant up to 328 feet, so you can wear it while swimming, showering, diving, or just doing the dishes. 

Who It's For

If you're not into watches or wristbands but still need some motivation to Excellerate your health and fitness, check out the Oura Ring Generation 3. Offering more sensors than its predecessor, an excellent companion app, and long battery life, the third-generation Oura is the best fitness-tracking ring we've tested. 

Like the Garmin Lily, the Oura's biggest differentiator is its stylish design. Fashionistas should especially like the Gucci version

Keep in mind that, similar to the Halo View, the Oura Generation 3 requires a membership (free for six months when you purchase the ring and $5.99 per month thereafter) to access all your health metrics. The Oura membership also offers a library of about 50 guided meditations and breathing exercises, and daily personalized guidance to help you tailor your workouts. Without a membership, you can see only your daily Activity, Readiness, and Sleep scores. 

If you don't mind something less discreet, the Charge 5 is the better pure fitness tracker, however. 


  • More sensors than the previous model
  • Excellent companion app
  • Helpful meditation aid
  • Provides daily personalized guidance
  • Connects with Apple Health and Google Fit
  • Long battery life


  • Expensive
  • Requires a membership fee for most features
  • Some features not available at launch
  • Minimal workout tracking

Polar Ignite 2

Best Workout Recommendations

Why We Picked It 

Polar's products are popular for their accuracy, if not necessarily their style. With the latest version of its Ignite fitness tracker, Polar is appealing to fitness fans who also value aesthetics. 

It tracks your activities, heart rate, sleep, and recovery, plus offers personalized daily workout guidance to help you train smarter as well as guided breathing exercises to help you de-stress. On the design front, the Ignite 2 features stylish engravings on its metal bezel, a bright color touch screen, and accessory bands with Swarovski crystals (sold separately) for those who like a bit of bling. 

For fitness tracking, it supports up to 20 sport profiles on the device at a time and offers more than 100 options to choose from—everything from baseball to roller skating. It offers more variety than the Charge 5, which, as mentioned, supports up to six sport profiles on the device at a time, out of a list of 20 options. 

The Ignite 2 lasts up to five days on a charge, or up to 20 hours if you turn on the GPS and heart rate tracking features. It's water-resistant to around 98 feet, which makes it safe to wear in the shower or when you swim. Though it's primarily a fitness-focused wearable, the Ignite 2 offers smartwatch features like music controls and weather forecasts, too.

Who It's For

The Ignite 2 is meant for fitness enthusiasts who prioritize style. If you're looking for a capable GPS fitness watch that transitions well from the gym to a night out, the Polar Ignite 2 is an excellent choice. 

With a longer list of supported sports and activities than many competing devices, it's a top choice for those who often mix up their fitness routine. Although the Ignite 2 lacks an always-on display, mobile payment support, and an SpO2 sensor— features that are all available on the similarly-priced Versa 3—it's still a strong alternative that deftly balances form and function.


  • Stylish design with engraved metal bezel
  • Large color touch screen
  • New weekly summary dashboard
  • Connects with Bluetooth gym equipment and cycling computers
  • Features music controls and weather reports


  • Lacks an always-on display
  • Occasional phone syncing issues
  • No downloadable apps, mobile payments support, or onboard music storage

Buying Guide: The Best Fitness Trackers for 2023

What Is the Best Fitness Tracker for the Money?

Fitness trackers range in price from $25 to $400 or more. The simplest and least expensive trackers often lack a display, so you can't check your step count unless you look at your smartphone.

More expensive trackers usually include built-in optical heart rate monitors and GPS. Often, these features are meant to tempt athletes and exercise enthusiasts. Don't get suckered into buying an expensive tracker if your primary activity is walking. If you walk and don't do much else, there are great options in the $25 to $99 range. If you work out a lot and want ample fitness-tracking features, we recommend spending at least $99 to get the tracking tools you might want or need.

With most fitness trackers, you pay one price for the device and can access all or most of its accompanying software features for free. Some, like the Whoop strap, have a different pricing model. Whoop offers its basic black wristband for free with the purchase of a membership, which unlocks access to its app. Whoop justifies its ongoing membership fees through regular app updates and timely features.

Fitbit Charge 5 on wrist

Fitbit Charge 5 (Credit: Angela Moscaritolo)

What Are the Different Types of Fitness Trackers?

One important question to ask yourself before choosing a fitness tracker is the type of design you want. Most trackers are wrist-based, though there are also clip-on options and fitness-tracking rings. Bracelets and watches are typically hard to lose. That said, they can get in the way of some daily activities, such as sleep and computer work, for example.

A clip-on is another option, although this style isn't nearly as popular anymore. Fitbit sells a clip(Opens in a new window) for the Inspire 3 that can be helpful if the included bands don't fit, but it prevents heart rate and sleep score measurements. Clip-on devices, moreover, can fall off or accidentally end up in the wash.

The Oura Ring, meanwhile, brings health tracking to your fingers. The Oura's ability to track workouts is pretty basic compared with a wrist-worn model, but it offers comprehensive sleep tracking and is more comfortable to wear to bed than a watch or wristband.

There are also trackers for children, like the Fitbit Ace 3(Opens in a new window). And don't forget about Fido. That's right, there are even trackers specifically for pets.

The Best Fitness Tracker for Monitoring Your Heart Rate

Training intelligently means using heart rate data to guide your workouts. Sometimes you might want to keep your heart rate relatively low to burn fat or pace yourself for a longer workout. Other times you might want to push it higher for different health benefits, like building stamina.

Garmin Lily

Garmin Lily (Credit: Angela Moscaritolo)

Chest straps are slightly more accurate than wrist-based wearables for heart rate tracking because you wear them closer to your heart and they measure its activity directly. For comparison, the optical heart rate sensors in wrist-based fitness trackers calculate your heart rate by shining light into your skin and measuring blood flow. So, for the most precise heart rate readings, consider a dedicated chest strap. Not all smart home gym machines work seamlessly with fitness trackers, but most support chest straps like the excellent Polar H10.

The main benefit of a wrist-based heart rate tracker is that you can comfortably wear it all day long. They're more convenient than chest straps and provide you a picture of your heart rate 24/7.

If you're simply interested in knowing your resting heart rate, you don't necessarily need a heart rate-tracking device to find it. Many smartphone apps let you take your heart rate in about 15 seconds via your phone's camera.

For more, see the best heart rate monitors.

The Best Fitness Tracker for Sleep

Many fitness trackers record your sleep. When they do, they generally watch for movement using a three-axis accelerometer to a more sensitive degree than they do during the day. Most devices offer graphs in their companion app that show the duration of your light, deep, and REM sleep. Some also track your overnight respiration (the number of breaths you take per minute), a feature that is available on the Apple Watch. Samsung Galaxy Watches can even track your snoring.

Sleep data from Polar Ignite 2

Sleep data from the Polar Ignite 2 (Credit: Polar)

Some dedicated sleep trackers attach to your mattress, but we haven't found them to offer an appreciable advantage over wrist-based trackers. And wearable trackers can do a lot more than simply track your rest. But if you don't like the idea of wearing something on your wrist to bed, you can always spring for the sleep-tracking Sleep Number 360 Smart Bed or the Eight Sleep Pod Pro Cover smart mattress topper. As a more affordable option, the second-generation Nest Hub can track your sleep from the bedside table without being in contact with your body.

The Best Sport-Specific Fitness Tracker

Swimmers who want a waterproof tracker need to keep in mind that not all water-safe trackers actually record swimming data. Runners should probably pick a watch that shows time, distance, pace, and lap time, at the very least. If you want good accuracy for those metrics without also carrying a smartphone, you need a runner's watch with built-in GPS.

Garmin Vivoactive 4

Garmin Vivoactive 4 (Credit: Angela Moscaritolo)

You also need to consider the display. If you want to view your stats at all times or simply use your tracker as a wristwatch, look for one with an always-on display. How you control the tracker is also important. If you like to run in the cold, or wear gloves, you might want to steer clear of devices that use touch-screen controls.

Recommended by Our Editors

Cyclists have even more to consider. There's a difference between tracking how many miles you pedal and the calories you burn versus monitoring your power and cadence. If all you want is the former, a few fitness trackers support bicycling as an activity. More serious cyclists should opt for a device that pairs with additional bike equipment, like a cadence sensor, and should consider devices from sport-specific companies, like Garmin and Polar.

Which Fitness Tracker Has the Best App?

A fitness tracker's app (or website) matters because it is where you view and process the information the tracker collects. Fitbit has one of the best apps and websites we've tested. It lets you record all kinds of data, such as your weight, menstrual cycles, calories and water consumed, and stress level.

Fitbit app data

Fitbit app views (Credit: Fitbit)

If you want total body analysis, look for a system that incorporates a smart bathroom scale. The Fitbit Aria Air(Opens in a new window) sends your weight directly to your account, so you can't cheat the system by entering a lower number.

What's the Difference Between Fitness Trackers and Smartwatches?

Most fitness trackers have some smartwatch functionality and most smartwatches offer some fitness features. The Fitbit Versa 3 comes close to blending both worlds, but it still lags far behind the Apple Watch in terms of third-party app support.

Apple Watch Series 8 and Galaxy Watch 5 Pro

Top to bottom: Apple Watch Series 8, Samsung Galaxy Watch 5 Pro (Credit: Angela Moscaritolo)

The Apple Watch Series 8 and the Samsung Galaxy Watch 5 place more of an emphasis on health and fitness tracking than any other smartwatches we've seen. They can calculate your blood oxygen saturation (SpO2) level, take an electrocardiogram (ECG), automatically detect workouts, and track your sleep. The Apple Watch SE lacks an always-on display and a few of the advanced health sensors from the Series 8, but otherwise delivers the same winning app, fitness, and safety features for $150 less. With deep Fitbit integration, the Google Pixel Watch is another good alternative to a dedicated fitness tracker.

For a detailed comparison of all the available Apple Watches, see our story on which Apple Watch you should buy. And if you're willing to consider companies other than Apple, see our list of the best smartwatches overall, the best Samsung watches, and the best Android watches.

With so many good fitness trackers available and more promising ones on the horizon, it's hard to contain them all in just one list. We've limited our picks here to trackers that scored four stars or higher, though there are lots of other good options that might fit your needs. We update this article often, so make sure to check back for our latest recommendations. And also make sure to consult our latest fitness tracker coverage.

Fri, 14 Aug 2020 07:32:00 -0500 en text/html https://www.pcmag.com/picks/the-best-fitness-trackers
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Welcome to the Men’s Health Dumbbell Club, your new weekly plan for a fitter, stronger body using

just two dumbbells.

With workouts lasting from 20-40 minutes, which are designed to add lean muscle, build fitness and increase strength, your weekly dose of dumbbell goodness drops weekly.

You can head back to check out week

one, two , three , four , five, six , seven, eight, nine and ten or simply get stuck in to our latest offering— Week 11 and follow the programme from here.

This week marks the first of two ‘repeat and beat’ weeks. We’ll be looking back at our reps, sets, weights and ‘scores’ from the first week of the ‘Centurion Phase’ (Week 9), and aiming to go harder, faster and bigger on each and every set, overloading our muscles and provoking explosive new growth.

Your goal in the initial two weeks of the Centurion Phase was to reach 100 reps of each movement in as few high quality sets as possible. Your goal now? Get there even quicker while demonstrating the same flawless, muscle-building reps and consistent, breath based rest periods.

For instance, if the overhead presses you performed on day one broke down into sets of 16, 14, 15, 12, 12, 10, 8, 5, 5, 3, with 15 deep breaths between each effort, your goal this week is to beat each one of those sets, with the same rest between each, resulting in fewer total sets, for the same 100 rep target.

If this is your first week on the programme and you don’t want to head back and start from a previous week, simply aim to complete all 100 reps in as few sets as possible, working close to muscular failure but avoiding a breakdown in form and tempo.

Just as in week 9 you'll be using a ‘push/pull/lower’ split. The first session up targets your chest, shoulders and triceps. Session 2 will blitz the muscles of your legs and core. You’ll finish the week strong and swole, pumping up your back and biceps.

Coach’s tip: Having concrete rep goals to hit on each set can help you to battle through fatigue and push yourself harder than you thought possible. This is the secret sauce for muscle growth. Let’s beat that notebook!

DAY ONE (W11/D1)

After a thorough warm-up grab your bells and get to work. Use the same weights as Week 9, unless this is your first week on the programme, in which case try to pick a set of dumbbells you could press overhead for around 15-20 reps in your first set, but no more. Aim to beat your reps and sets from week 9, taking 10-15 deep breaths between each effort until you achieve 100 reps, before moving onto the next movement.

1. Overhead or Push Press x 100 reps

Clean your dumbbells onto your shoulders, palms facing in. Take a breath and create tension in your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower with a strict controlled tempo to your shoulders and repeat. If your weights feel a little too light, don’t use any drive from the legs and focus on a strict press from the shoulders.

2. Dumbbell floor (or bench) press x 100 reps

Next, head to the floor, lay flat on your back with your knees bent and your feet flat on the ground. Press the weights above you, locking out your elbows (A). Lower them slowly until your upper arms are resting on the floor (B), close to your body, pause here before explosively pressing back up. If you have a bench, use it.

3. Push-up on dumbbells x 100 reps

After your final press drop your bells and flip over, assuming a long armed plank position. With your core tight and hands below your shoulders gripping your dumbbells (A), bend your elbows and slowly lower your chest to the floor (B). Keep your elbows close to your body as you push back up explosively. Focus on slowly lowering before explosively pressing back up, keeping your form strict throughout.

4. Tricep dips x 100 reps

Chest and shoulders scorched, it’s time to stretch those sleeves. Sit upright on a bench or box, support your weight with your arms and walk your feet outwards, shifting off the edge (A). Lower your body until you feel a stretch across your chest (B). Push back up hard. For maximum effect try a count of three down and one back up, squeezing your triceps hard at the top.

DAY TWO (W11/D2)

As with day one, warm-up adequately and jump straight in, attempting to beat your previous efforts across the board. If it’s your first time here, pick a set of dumbbells or kettlebells that you can’t squat for more than 20 reps (without feeling like you might combust).

1. Front squat x 100 reps

Clean your dumbbells onto the front of your shoulders (A). From here, drop into a front squat by pushing your hips back and bending at the knees until your thighs pass parallel to the ground (B), before driving back up explosively. Keep those dumbbells secured high, with a strong, upright torso throughout.

2. Romanian deadlift x 100 reps

Next, drop your dumbbells at your sides, feet shoulder width apart (A). With a slight bend in the knees, push your hips back and slowly lower the bells towards the ground (B), pinching your shoulders back and maintaining a flat back. When you feel a deep stretch in your hamstrings, pause and explosively return to an upright position.

3. Goblet cyclist squats x 100 reps

You might be dropping a dumbbell, but this one is half the weight and double the burn. Raise your heels up on a weight plate, block or the heads of your other dumbbell. Keep your feet within 6 inches of each other, heels close together. Hold your dumbbell close to your chest. Squat down until your thighs pass parallel to the ground, (A) stand up explosively, stopping just short of locking your legs out to keep the tension on the quads (B). Repeat. Push through the burn on this one, it’s worth it (we promise).

4. Laying (or hanging) leg raises x 100 reps

Lay flat on your back, with your heels just off of the ground, your dumbbells behind your head, gripping them as an ‘anchor’ (A). Keeping your feet together, ‘curl’ at the stomach- lifting your legs towards the ceiling until your hips peel from the floor (B), pause here for a second before slowly lowering. Once you start, try to keep your feet off of the ground throughout. If you have a bar to hang from, use it.


Same detail as previous days, same weights as week 9. Final day, let's go big!

1. Renegade row x 100 (total) reps

Drop into a press-up position with your hands on your bells and midline tight (A). Shifting your weight onto your left hand, row the right dumbbell towards your hip (B). Pause briefly, then lower the weight under control. Repeat on your left side (each row equals one rep)

2. Bent over row x 100 reps

100 renegade rows ticked off, stand tall with your dumbbells at your sides. Hinge forward until your torso is almost parallel to the ground and allow the dumbbells to hang just below your knees (A). Maintaining a flat back, row both dumbbells towards your hips (B), squeeze your shoulder blades down and back before slowly lowering your bells back to the start position. Repeat.

3. Dumbbell hang cleans x 100 reps

Stand up and hold your dumbbells at your side. Hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, coming right up onto your toes and using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.

4. Single dumbbell bicep curl x 100

Still standing tall, drop one of your ‘bells. Grip the remaining bell with both hands, holding the outer ‘heads’ and palms facing each other (A). With minimal momentum, curl the dumbbell upwards until it’s beneath your chin (B). Squeeze here and lower the weight under control, fighting it all of the way. Keep repping out, squeezing those biceps as hard as possible until you can’t eek out another rep.

Headshot of Andrew Tracey

With almost 18 years in the health and fitness space as a personal trainer, nutritionist, breath coach and writer, Andrew has spent nearly half of his life exploring how to help people Excellerate their bodies and minds.    

As our fitness editor he prides himself on keeping Men’s Health at the forefront of reliable, relatable and credible fitness information, whether that’s through writing and testing thousands of workouts each year, taking deep dives into the science behind muscle building and fat loss or exploring the psychology of performance and recovery.   

Whilst constantly updating his knowledge base with seminars and courses, Andrew is a lover of the practical as much as the theory and regularly puts his training to the test tackling everything from Crossfit and strongman competitions, to ultra marathons, to multiple 24 hour workout stints and (extremely unofficial) world record attempts.   

 You can find Andrew on Instagram at @theandrew.tracey, or simply hold up a sign for ‘free pizza’ and wait for him to appear.

Tue, 16 May 2023 03:23:00 -0500 en-GB text/html https://www.menshealth.com/uk/workouts/a43881833/full-body-dumbbell-training-plan-week-eleven/
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