Earbuds, or in-ear headphones, are designed to shut out the outside world—when a good pair of earbuds goes in, you can see the person across the gym slamming their weights down on the ground without being startled by the sound of them. You can see the creepy guy trying to make eye contact to talk to you, but you’re listening to your music and can’t hear his even creepier attempts to ask you out. With the right music playing, your headphones can help you dig deeper and do one more rep than you did last time and they can get you pumped up to crush your next mile.

Reviewing All the Headphones

When I was asked if I would be interested in reviewing headphones, I figured I would get one pair in the mail from this company to try out. One USPS box from Coby and multiple pairs of different earbuds later, here I am feeling like I was overly critical in my own reviews, so I turned to my friends and asked if they would try them out to give me their opinions as well.

As far as the earbuds with the cords were concerned, there wasn’t much difference between any of them. On the pairs that had a volume control option, rather than controlling the volume they would skip the song I was listening to. Maybe it was my phone or the Spotify app that I was using, but it happened with every pair that had the volume control. They all had the same general mediocre sound, and none of them stayed in my ears very well. The overall verdict from myself and fellow athletes was that any of them would be okay to have as an extra pair, but we wouldn’t choose them as our primary pair of headphones to use.

Reviewing Wired Earbuds: Coby Berries

In the pair that I got, the right bud was significantly louder than the left. I don’t know if all of them are like that or if it was just this particular pair. I wasn’t a big fan of the thick, inflexible cord and thought these would be a good pair to have as an extra in my gym locker that I wouldn’t mind losing or beating up on.

Reviewing Wired Earbuds: Coby V3rg3

Even though the box said there were extra ear cushions, I couldn’t find any of them and the buds fell out pretty easily. The sound wasn’t super clear, but I really liked the sliding volume control feature. The cord was thin and stayed out of the way, which is a good thing since I tend to swing my arms a lot on the treadmill.

My friend Ethan, who is basically Bradley Martin’s twin, couldn’t get the connector to fit into his headphone jack while his phone case was on. He liked the basic design of the earbuds and referred to them as being “very trendy,” but he was not a fan of the sliding volume control. He thought the cylinder behind the earbud was visually too big, but it didn’t cause them to fall out. This set of earbuds wouldn’t be a good choice for anybody who keeps their phone in a case due to the 90 degree angle of the headphone jack.

Reviewing Wired Earbuds: Coby Automatix

Upon opening the package, there was a random extra ear cushion floating around in the box. I found the sound to be mediocre—not bad, but still not great. I tried switching out the ear cushions and still didn’t find a size that fit my ear and kept the buds from falling out. These also had a thick cord that got in the way. My friend Brett that helped me test them thought they would do well as a spare pair to have and really liked the nice purple color. Overall, though, he wouldn’t choose to use them as his primary set of headphones.

Reviewing Wired Earbuds: Coby EpicX

These were very similar to the Automatix, if not identical. I was a little confused because the set of earbuds in the box didn’t match the picture they had displayed on the outside.

Sean, a frequent gym goer, really liked the fact that this pair had a built in mic feature. He’s had some issues with his phone recently and had to rely on the mic on another pair of headphones while his phone’s speaker was malfunctioning. He thought they fit his ears well and they stayed in throughout his workout. Luckily, he had a jack connection adapter for his iPhone, but he thought that if they offered a “lightning” connection it would make them more user friendly for both Android and Apple users.

Reviewing Wired Earbuds: Coby Intense

I experienced a popping metallic sound in the right earbud whenever I tried to adjust it. The hooks that are supposed to hold the buds in place were too big for my ears, so they just got in the way.

Ben needed an extra pair to use while on his runs or mowing the lawn, and liked that this pair were marketed as sweat resistant. He thought they felt cheap and as if they were low quality, but didn’t notice any significant issues with them while in use. They quieted outside distractions for him, however, he thought that if the bud was at more of an angle, rather than straight, they would feel slightly more secure.

Reviewing Wireless Earbuds

Two of the pairs of headphones were wireless and I was really excited to try them out. It was my first experience using wireless headphones and they were super easy to link to my phone. I liked that they stayed out of the way and I didn’t have to worry about hitting a cord while I was running.

Reviewing Wireless Earbuds: Coby Intense Cordless

This pair had the same fit as the Intense version with the cord. The volume control on the cord felt cheap and like it could easily be broken. It was also located closer to the right earbud and weighed it down so it was even harder to keep in my ear.

My friend Rah tried them out for a while and thought the cord that attached the earbuds was too long. He felt it was uncomfortable to use while running, and suggested gym rats and weightlifters might like them better than runners because their movements are more controlled rather than cardio based.

Reviewing Wireless Earbuds: Coby Motiv8

These were my personal favorite pair. The sound was significantly clearer than any of the others I tried; while the bass was still lacking I was able to look past it for the most part. This pair actually stayed in my ears and out of the way. I would recommend this pair to friends and clients in the market for a decent pair of wireless headphones. The packaging is appealing and I feel they would work well for both runners and lifters.

The post The Coby Earbud Roundup: Shut Out the World appeared first on Breaking Muscle.

So when I got the 1 Voice Wireless Fitness Headphones for review, I looked at them, with their hearing aid-style design, and honestly thought there was no way they were going to be good. Even my daughter’s friend asked me if they were hearing aids. The design is definitely unusual, and on appearance alone, I was skeptical. But then I opened the box.

Surprising Comfort and Capability

The style of 1 Voice earphones is meant to challenge the concept of the corded earbud entirely. They come with a case, a few different sizes of ear buds, and a USB charging cord. While bulky in appearance, the earphones actually fit over and into my ears well. It took me a minute to get each of them into place, but I could feel when the fit was right.

I did a variety of activities while wearing these earphones. I walked, I ran, I did handstands and cartwheels. No kidding, they stayed in place the whole time. I honestly couldn’t believe it. I thought there was no way earphones could do that, but they do, trust me.

Everything these earphones are capable of is tucked in that bigger back portion. The earphones can work independently from each other, stereo or mono, and can be paired with a variety of devices. The instructions for pairing them were accurate, and the devices paired exactly how the instructions describe.

The earphones feature active noise cancellation, and you can change volume, change track, answer or reject phone calls, and redial all from the buttons on the back of each earphone.

Only the left side earbud is designed for hands-free calling.

Better Than First Glance

The more I used them, the more I liked these earphones overall. The noise cancellation was a nice feature, and because these earbuds are designed for being worn for long periods of time, they are quite comfortable. I did have to spend some time getting each of them paired and learning the button commands, but that only took me a few minutes. The product is well made and works just as it should.

I give these earphones a thumbs-up, overall. They may not have been my first choice if I was looking online for wireless earphones just because of their appearance, but now that I understand how functional they are and how well they work for the price, I do think that they are a good option. Little kids may think you’re wearing hearing aids, but what do they know?

The post 1 Voice Wireless Fitness Headphones Review appeared first on Breaking Muscle.

One Up Bands Quality Evaluation

Each item has quality workmanship and all of the products are made in the USA. I personally found the materials comfortable and durable. The products come in a variety of vibrant colors and artistic patterns.

The Non Slip Headband

I received the Non Slip Headband in the Moroccan Dream pattern, which is very stylish. This style of headband is $12.00 and is 1″ wide. The standard band is 20″ around, but One Up also offers a band that is adjustable (18 to 20.5″).

The Non Slip Headband stayed on comfortably throughout my various activities: horseback riding, yoga, running, and mommy duties. They come in wide variety of designs that are really fun.

The Run Run Multi Belt

The Run Run Multi is great for daily chores, trail riding, theme parks, traveling, a night out and training. The quality of micro-poly and spandex stretch fabric is very good. It is also moisture wicking and antimicrobial.

The sizes range from XS to 4X and is sold for $29.95. There is a zipper pouch that can hold a phone, keys, or some cash.

The Head Tie

The Head Tie is comfortable, soft, and stays in place. I particularly like the look of the tie in the back with my shorter hair style. This accessory is perfect for a hot yoga class and keeps the sweat out of your eyes. I use this style of tie every day to keep my hair tucked neatly back while I’m working out.

At just $15.00 each, having a couple different colors or patterns of this tie is an affordable choice for both men and women. These head ties are adjustable and come in one-size-fits-all.

One Up Bands Are a Good Buy

One Up Bands are affordable, comfortable, stylish, customizable, and reasonably priced. I recommend them based on function, quality, and product workmanship. One Up will work with you to create a custom design for you, your team, or your event. There are NFL and NCAA licensed fan wraps available as well. A huge plus to these products is that everything is made in the USA.

Are you a fan of yoga? Check out this yoga mat review:

An Eco Firendly Yoga Mat for Hot Yoga and More

The post These Headbands Fight Random Hair and Sweat appeared first on Breaking Muscle.

Healthy Back Bag Testing

We tested the Outdoors Atlantic bag in size medium. The bag was used primary gym and yoga bag, but crossed over well as a diaper bag, and a travel purse. The bag was very lightweight and had a durable and wipeable outer nylon shell. The lining is a unique reflective silver lining that creates an easy view on small items in organized pockets. The structure of the bag includes a cleverly designed main zipper located against your back for security.

One feature of the bag that sets it apart from typical gym bags and backpacks was the multiple small organized and zippered areas to store and organize items securely. However, the best feature of this bad was the ergonomic style and back friendly design. The padded shoulder strap will save your back and neck from the pulling and tugging of the typical uneven shoulder bags.

Our Recommendation: Excellent Choice

The bag was easily able to hold an iPhone, headphones, three diapers, a pack of wipes, a medium sized hand sanitizer, a large 32 ounce water bottle, as set of keys, a small wallet, a snack bag filled with an apple and trail mix, a timer, sunglasses, socks, and lip gloss.

We found the bag to be super versatile and the perfect go-to bag for trips and for running to the gym, shopping, travel, and use as a diaper bag on the fly. The comfort and quality of this bag make it a must have for practical style and comfort.

Pros:

• Quality, lightweight, high quality outer shell, multiple zippers, and a reflective silver lining.
• Comfortable shape molds to your spine, minimizing the strain on your back, neck, and shoulders.
• Organized, secure, hands-free, easy to organize and access items; the main zipper is always against your back for security.
• Multiple sizes, styles, and material options.

Cons:

• Some bags are not machine washable.

More gear for a healthy lifestyle:

An Eco Friendly Yoga Mat for Hot Yoga and More

The post Ameribag: A Perfect Bag for a Healthy Lifestyle appeared first on Breaking Muscle.

I don’t know about you, but I find chest heart rate straps can be quite frustrating at times. I have lost count of how many times I’ve prepared for a ride only to remember I haven’t put on my heart rate strap. Then I have to get half undressed to fix it in place. Other times, the contact pads are either too damp or they get dislodged and the signal becomes intermittent.

RELATED: How to Manage Your Conditioning Program, Part 1

This year seems to be the era of the fitness band. Some of these include heart rate sensors and can transmit to your cycling computer or a suitable phone. At last, it looks like I can eliminate the chest heart rate sensor.

The Mio LINK

Of the many fitness bands available, I shortlisted the Scosche Rhythm+ and the Mio LINK. I chose to test out the Mio LINK as it looked slightly more discreet and is claimed to be waterproof to 30m. Both of these devices transmit the common ANT+ and the newer Bluetooth Smart protocols. This means they are compatible with many cycling computers that use the ANT+ signals from the existing heart rate straps. Neither of these are compatible with the Polar GymLink or W.I.N.D protocols, though.

RELATED: 3 Tools to Amp Up Your Gym Business for the New Year

The wrist strap uses an optical sensor to capture the changes in light reflected from two small green light-emitting diodes. It can be worn with the sensor on the inside or outside of the lower arm above the wrist.

“Fitting the device is easy with a flexible watch-type strap. Once it is in place, it is quite discreet and easily fits under a shirtsleeve. When attached, the unit can be easily paired to your cycling computer or phone by following the appropriate menus.”

The unit has a small colored LED on the top, which gives an indication of detecting a heart rate. This LED also changes color depending upon which heart rate zone you are in. The zones can be set using the Mio LINK app for Android or iOS, but not Windows phones.

Unit with lights turned on.

I did not bother setting up the heart rate zones for the unit lights, as I have them set up on my cycling computer. I felt the light was likely to be buried under a shirtsleeve anyway. Also my iPod Touch 4 is an older generation that does not pick up the Bluetooth Smart signal.

RELATED: Heart Rate Interval Training: Get a Stronger Heart and a Leaner Body

Fitting the device was easy with the flexible watch-type strap. Once it was in place, it was quite discreet and easily fit under a shirtsleeve. When attached, the unit can be easily paired to your cycling computer or phone by following the appropriate menus.

I had no problems detecting the Mio on my Garmin 705, PowerTap 2.4 Cervo, and ANT+ PC interface, as well as phone apps such as Adidas miCoach and Endomondo (both on Windows Phone).

miCoach phone screen data

Positioning Issues

The only issue I had was when I wore the unit for a longer ride with the sensors on the inside of the arm, as shown by the areas indicated below from the Garmin computer. This was simply due to my wrist flexor tendons sticking out slightly and lifting the unit off the skin. Turning it so the sensors were on the outside of the arm fixed the problem simply and I had no further issues. The instructions do say you may have to experiment with a few alternative positions to find the right spot.

Heart rate innacuracies due to improper positioning

Once I found the right spot, I was impressed. The device was comfortable to wear and easy to put on. There was no need to dampen the sensor pads or fiddle with the chest strap to get the right amount of tension for it to remain attached without feeling constrictive. I can imagine that for female riders, having a sensor that does not compete with a bra strap could be a distinct advantage.

My Recommendation

Although I frequently use a power meter when riding and training, I do find a heart rate a useful source of information. When taking part in an endurance or recovery ride, I like to set upper and lower heart rate limits to ensure I am actually doing what I am supposed to be doing – and not getting carried away with sprints to the next sign or attacking up a hill.

“The device was comfortable to wear and easy to put on. There was no need to dampen the sensor pads or fiddle with the chest strap to get the right amount of tension for it to remain attached without feeling constrictive.”

Keeping to about 75 to 85% of threshold heart rate is a good area for an endurance ride. When performing a time trial, I like to set a minimum heart rate limit that is about 95% of my threshold heart rate. If I fall below this, then it signals to me that maybe I could try a little harder.

RELATED: Easy Endurance: Using the Magic 180 Rule

When taking part in a longer sportive, I like to set a heart rate zone based upon the expected duration to make sure I can reach the end of the event before running out of glucose and bonking. The full-body fuel profile from an exercise metabolic rate test can be invaluable for this.

Finally, when performing an interval set on a static cycle, I use the heart rate measurement to see how quickly I am recovering or how quickly I am reaching threshold heart rate as an indication of my tolerance to high intensities. This should improve with greater levels of cardiovascular fitness.

Overall, I was very impressed with the Mio LINK wrist heart rate band, and it will certainly be replacing my chest straps this year.

The Mio LINK is available at Amazon.

The post Mio LINK (Product Review) appeared first on Breaking Muscle.

But cheating, from a physiological perspective, is not always a bad thing. Generally speaking, when lifting weights the use of momentum is cheating. It bypasses the proper fiber recruitment and under-stresses the involved muscles because you were able to swing or drive the weight up rather than use a straight-up muscle contraction. However, when considering Olympic lifting (or CrossFit for that matter), use of momentum is the name of the game. “Cheating” means the efficient use of movement and mastery of technique. Thus, the utility and benefit of “cheating” is directly related to your goals and the context.

Sleeves and Wraps and Belts, Oh My!

One of the unintended consequences of the explosion in popularity of CrossFit is the concurrent increase in popularity of assistive gear. Where before wearing a weightlifting belt would immediately label you as some level of meathead, now it mostly seems to indicate you probably like to squat and deadlift. That’s pretty cool.

The problems arise when uninformed trainees start using assistive gear at the wrong times for the wrong reasons. Back hurt? Slap on a belt. Trouble hitting depth with your squat? Buy some Oly shoes and call it a day. Grip failing on your lifts? Just throw on some wraps, bro. You’re good.

No. Just no.

The Rules of Assistive Gear

Assistive gear can have a tremendously positive effect on your training. It can help you prevent injuries, bust plateaus, and take you to peak levels of performance. But you need to know when to use this gear and why. Here are three rules to follow:

Rule #1: Never Use Assistive Gear to “Fix” a Problem

Assistive gear is not intended to solve, improve, or bypass a biomechanical problem. If you are lacking strength, then you need to build strength, not wear a belt. If you are lacking range of motion or proper mobility, you need to mobilize, not simply modify the technique or equipment you use to perform the movement.

Case Study: Wearing Olympic Shoes to Squat Lower

A lot of people swear by Olympic shoes because they claim the shoes allow them to get lower in the squat. This is true. It is, in fact, the exact purpose for which the shoes were designed. The heel lift present in Olympic shoes angles your shin forwards and slightly shifts your center of balance. This will allow some people to squat lower and gives a mechanical advantage in lifting the weight. The ability to hit rock bottom during an Olympic lift means the bar doesn’t have to travel as high. Creating a stable foundation at that depth will then allow you to lift more weight. This is all good stuff, provided that slapping on an Olympic shoe isn’t just reinforcing negative compensations in your ankle musculature.

Up until the recent barefoot, zero-drop shoe craze most of us spent our time in footwear with something of a raised heel. Most athletic shoes, particularly running sneakers, have a one- to two-inch raised heel. This puts your foot into a plantar flexed position, meaning that any time you’re wearing this type of shoe your neutral position has become plantar flexion. As you can probably guess, this is bad. It is also the reason a lot of people are missing the dorsiflexion required for a full-depth squat. They live their lives with their ankles locked in the opposite position. Your neutral position should be neutral, not flexed one way or another.

From a motor control perspective the plantar-flexed-in-neutral ankle presents an interesting problem. If your foot is plantar flexed, there is a good chance you have a habit of putting weight through the front of your feet. Are you sitting in a chair right now? Do me a favor. Lift your heels off the ground and push the balls of your feet into the ground. What muscles do you feel activating? If I had to guess I’d say probably your calves and quads and maybe a little hamstring at the back of your knee. Now do the opposite. Raise the front of your foot and dig your heels into the ground. What you should feel is activation of the posterior chain muscles, namely your glutes and a much larger portion of your hamstrings. I’m sure you’ve heard the cue to push through your heels. This is a neurological trick to increase activation of the posterior chain muscles. When your foot has the habit of plantar flexing, it increases the difficulty of properly activating these muscles. This is also why people with a tendency for plantar flexion often have hip and knee issues. They’re missing glute activation.

Interestingly enough, the large amount of cushion in the heel of a lot of athletic footwear was designed to cushion your foot when heel striking. In other words, it was designed to reinforce putting weight through your heel. Funny thing is, having a sponge under your heel basically makes your body say, “Nope, not doing that.” Your neurological feedback mechanism says, “This ain’t stable. I can’t be putting force through that.” The reason that weightlifting shoes with a solid heel can increase glute activation is precisely why running shoes have the opposite effect.

Although you can probably guess how I feel about using weightlifting shoes to fix missing glute activation. If you want to be able to hit full depth in your squat, then train, strengthen, and mobilize until you can hit full depth. Don’t just strap on a pair of AdiPowers and call it a day.

Rule #2: Remember to Go Raw

So let’s say you’ve paid attention to your movements. You’ve got mobility, stability, and the ability to create and utilize both of those things dynamically. Awesome. Now do me a favor and don’t screw it up by wearing assistive gear on every lift.

Case Study: Wearing a Belt Every Time You Deadlift or Squat

Back and core integrity is incredible important not only to athletic performance, but for overall quality of life. You don’t want to compromise that by risking a slipped disc or some other traumatic injury. Wearing a belt is one of the easiest safety measures for ensuring the structural integrity of your trunk musculature, right? Wrong.

While this isn’t quite as egregious a mistake as combatting squat depth with footwear, wearing a belt on every lift can seriously damage the strength of your core muscles. In some part, you just aren’t requiring the muscles to work as hard. If you have a good belt and you wear it tightly enough you can bypass the necessity for using some of your core strength. This isn’t really the main issue, however.

The real problem is, wearing a belt can let you get away with doing some really funky things while you lift. For one thing, newbie lifters will tend to round their upper back more when wearing a belt than not. Why? Honestly, I’m not entirely sure. I think a lot of it is that they think the belt will protect their back so not as much attention is paid to form. It may also give them a false confidence and encourage them to lift a larger weight than they are truly capable of. I’ve also seen people squat to depth on the balls of their feet while wearing a belt because they couldn’t feel the strain in their back from tipping forward. I can’t speak for how their knees must have felt.

The biggest problem with belts, however, isn’t so much that they will cause negative compensations (even though they can) as it is that they prevent you from getting the full benefits of certain lifts. Both the deadlift and squat can have a profoundly positive effect on the strength of your core stabilizers. Wrapping a huge, supportive leather belt around your waist lessens the demand on those muscles. Less demand means less stimulation means fewer gains – and we all just want more gains, don’t we?

If you can’t lift your own bodyweight, then you don’t need a belt – and that would be a dangerous stage to introduce one into your training. Once you’ve developed the movement patterns and the capacity to lift 1.5- to two-times your bodyweight, then you’re ready for a belt. Even then, you should save the belt for your lifts that are ~85% or more of your max. This way you can reap the benefits of both types of training without significantly compromising any of those lovely movement patterns you worked so hard to develop. Granted, if you’re squatting 600lbs you might want to reach for the belt a bit earlier than 510lbs (85% of 600). I think that’s okay.

Rule #3: Remember the Context

Now this is the part where I go and contradict myself and make everyone mad at me. Remember where I said don’t use assistives every time? There are some times when this isn’t the best advice.

Case Study: Competition

I work as a strength coach, both in a strength training and a clinical setting. The perspective from which I design my programs revolves around one principle: injury is the enemy. What that means is that all of the recommendations I give originate with that mindset. If your goal is overall fitness and health, then these recommendations remain accurate. If you are a competitor, they change a bit.

If you know you are going to be using a specific piece of equipment it is in your best interest to train with it as much as possible. While I still recommend training with no assistive gear from time to time, if your main concern is Olympic lifting, then it makes sense to wear Olympic shoes most of the time when training. While you should be able to hit a barefoot squat to depth, the flat-footed squat and the plantar flexed squat are slightly different patterns. It simply makes sense to train the pattern you’ll need to compete. Olympic shoes are the main piece of gear that comes to mind although I’m sure there are other examples.

At the risk of sounding like a broken record, attaining quality movement by utilizing the proper synergistic muscles and recruitment patterns is paramount. Once you’re there (or at least once you’re approaching that point), assistive gear can definitely help take you to the next level of performance. Just make sure you’re not cheating at the expense of your health. Stop covering up your weaknesses and turn them into strengths. Trust me, your numbers will thank you.

The post Getting the Most Out of Assistive Gear: A Motor Patterning Perspective appeared first on Breaking Muscle.

Lifting gloves are a staple for some athletes, especially those who switch between many types of grips and devices, like CrossFitters. Between friction from rotational forces, the drying effects of chalk, and switching from smooth to knurled grip, the skin of the hands can take a real beating without a good pair of gloves.

To address the needs of dynamic activities like CrossFit, HumanX, a division of Harbinger, has introduced the X3 Competition Gloves. The X3 gloves are tight-fitting with a high grip. The gloves enclose the whole hand and are designed for use on various surfaces. They come in four colors, with green or purple varieties for women and orange or blue for men.

One problem I find with some gloves is the way they grip the smooth portions of the barbell. If the gloves I’m using don’t make my grip better than it normally is, their purpose is severely curtailed. In addition to creating about the same level of grip I get from my bare hands on the knurling of a bar, I got a superior grip on the smooth portion of the bar using these gloves.

The improved grip was thanks to the SpiderGrip reversed top grain leather that makes up the palm side of the glove. While the leather felt supple enough to the touch, it created an awesome grip on metal, no matter how smooth. It also helped me grip smooth ropes like battle ropes and performed as well as my bare hands on rougher style ropes, but without the risk of rope burn. It took some time to get accustomed to the gloves and feel confident with the new feel when climbing a rope, but the tight fitting design allowed as close a reaction time to bare hands as you’re going to get.

The leather construction of the front means that the gloves are built to last as well, which is important for people who get a lot of friction on their gloves during a workout. The palm and fingers are designed to be curved inward, so there’s no bunching when you grip. The reverse side of the glove is a synthetic material called StretchBack, which allows the rest of the glove, along with the curved palm, to stretch comfortably over the hand. This material also protects the back of the hand from abrasions.

Unfortunately, the gloves I was sent were the wrong size. That doesn’t mean this will happen to you, as I received my pair without actually choosing a size. I have fairly big hands and long fingers, so the glove ended up being too small. This may have limited my experience of the glove, but even though they were too small I’m happy to say they still worked pretty well and were comfortable, too.

In fact, I used the small size to the advantage of this review by conducting an experiment. I tried to to over-tighten the Velcro fastening of the glove to see if I could get the glove to pop open. I could imagine this happening in a competition setting for gloves with Velcro in general, so I wanted to see if this glove would open when tightened too quickly and tightly. My attempts to subvert the gloves failed and the overly small, overly tightened gloves remained securely on my hands, despite my best attempts.

All in all, I found the X3 Competition Gloves to be a quality product. They fit tightly yet comfortably and provide the most hand protection with the least amount of invasiveness you will find in a lifting glove.

HumanX X3 Competition Gloves are available for $39.95 at ShapeItUp.com.

The post Product Review: HumanX X3 Competition Gloves appeared first on Breaking Muscle.

Heart rate monitors determine calorie burn by performing a calculation based on heart rate. This measurement is actually pretty accurate, for the most part. Up to a point, there is a close linear relationship between heart rate and energy expenditure. As heart rate climbs, energy expenditure also increases by a steady amount. This is true until hyperventilation takes place to remove acid buildup in the cells and blood.

Dr. Lloyd, the researcher in charge of this study, was curious about how arm action affects the accuracy of heart rate monitor measurements. A lot of arm involvement yields a higher heart rate per calorie burned, but heart rate monitors are calibrated for leg exercise with minimal arm involvement. Heart rate also increases with upper body work because of increased parasympathetic output. This effect increases even more if the arms are overhead, probably because the heart needs to work harder to pump blood against gravity than it does down to the legs.

In this study, Dr. Lloyd used a simple design. She compared a step routine using the arms and legs to the same routine using just the legs. She measured calorie expenditure using both a Polar F6 heart rate monitor and indirect calorimetry, which is the standard lab test for measuring calorie burn through oxygen consumption.

The results were a little funky. There was an increase in heart rate relative to energy expenditure when using the arms, which we knew would happen. Although the heart rate monitor did report increased calorie burn using the arms a little bit more than it should have, the increase wasn’t statistically significant. The weird part is that the monitor overestimated the calorie burn on both kinds of step routine, with and without the arms. It did so by nearly two calories per minute, which is a pretty big swing and a miss. So, while the heart rate monitor was indeed off in its prediction of calories, it wasn’t inaccurate in the way the researchers expected.

It’s unfortunate that people might not be getting the workout they think they are with the Polar F6, but to be honest, I don’t think it’s all that bad that the heart rate monitor overestimated the calorie burn. As long it’s the only monitor you use, you will get consistent readings with it. That said, it’s good to know you’ll need to push a little bit harder with a Polar F6 to get the exercise level you’re looking for. Just keep that in mind when using it.

Although the accuracy of heart rate monitors may get thrown off a small amount by a lot of arm work, if you’re still doing leg-intensive cardio, it should be accurate enough to get the job done. That is, as long as your heart rate monitor is accurate to begin with.

References:

1. Lisa Lloyd, “Is the Polar F6 Heart Rate Monitor Less Accurate During Aerobic Bench Stepping Because of Arm Movements?” Journal of Strength and Conditioning Research, DOI: 10.1519/JSC.0000000000000382

Photo courtesy of Shutterstock.

The post Does Arm Action Render Heart Rate Monitors Ineffective? appeared first on Breaking Muscle.

You’ve bought all your presents – or so you think. Then you notice the stocking! There it is hanging all lonely and empty on the fireplace. What are you going to put in it? Certainly your fitness-loving family member doesn’t want it filled with candy!

Never fear, I faced this same dilemma myself and decided to share my idea list with you. I even broke it up by category to make it easy. You still have plenty of time to buy these items in the stores or online. So, here are 43 ideas for filling the stocking this holiday season:

43 Stocking Stuffer Ideas for the Athlete

Clothing/Fashion:

1. Knee High Socks – Stylish news socks for the new year.

2. ToeSox – For yoga class or for at home.

3. 2XU Compression Socks – Keep your calves happy with these.

4. Fashletics Kettlebell Jewelry – Fashion meets function with these fun pieces.

5. Brooks Infiniti Headband – Keep your earms warm and eyes clear.

6. Yankz Shure Lace Shoelace System – No more shoelaces coming undone.

Sports-Related Gear:

7. Damage Control Mouthguard – Good for happy teeth and increased performance

8. Versa Gripps – Lift heavier and don’t let grip be your downfall.

9. Rogue Wrist Wraps – Great for protecting wrists under stress.

10. Mueller Athletic Tape – All athletes can always use more tape.

11. Gym Chalk – Weightlifting, gymnastics, CrossFit – it all takes chalk.

12. Tyr Socket Rockets 2.0 Swim Goggles – The favorite goggles of Hannah Caldas.

13. FINIS Tempo Trainer Pro – Great for on land or in water.

14. Captains of Crush Grip Strengtheners – Train your grip, and maybe your ego, too.

15. Fat Gripz – Make any bar a grip strengther.

Health and Hygiene:

16. RIPT Skincare – Prevent and repair rips in your plams.

17. Badger Lip Balm – Keep your lips healthy in the winter weather.

18. Primal Life Organics Body Butter – Nourish your skin after outdoor workouts.

19. Lacrosse Balls – For that painful, but wonderful self-massage.

20. Rene Furterer Naturia Dry Shampoo – No time to shower? No worries!

21. Klean Kanteen Water Bottle – The first BPA-free metal bottle on the market.

Food:

22. Stevia Liquid Extract – Sweeten your tea, naturally.

23. CSA Membership – Give the gift of good food.

24. Penzey’s Spices – For the paleo chef in your life.

25. MaraNatha Organic Almond Butter – So dangerous and so good.

26. Steve’s Original PaleoKrunch Bar – A great snack for a great cause.

27. US Wellness Grass Fed Beef Snack Sticks – Nitrate and MSG free.

Supplements:

28. Blonyx HMB+ Creatine – Improve your strength.

29. Barleans Omega Swirl Key Lime Fish Oil – You won’t even know it’s fish oil.

30. Vitamin D Drops – Stay healthy during the dark winter months.

31. Natural Calm Magnesium – Get your magnesium and relax your body.

32. Emergen-C Super Orange Drink Mix – Vitamin C, 24 nutrients, 7 B vitamins, and more.

Electronics, Book, and DVDs:

33. iTunes Gift Card – Give the gift of workout music.

34. Garmin Forerunner Sports Watch – Great for obsessively tracking your runs.

35. Gymboss – Any interval you can handle, it can too.

36. Fitbit One – Track your workouts and your sleep in one.

37. BioForce HRV – Maximize your workouts and avoid overtraining.

38. Kettlebell Lightning DVD – Quick workouts with Lauren Brooks and Alex Verdugo.

39. Run Like A Mother – Perfect book for moms wanting to get running in the new year.

40. Extreme Kettlebell Cardio Workout – Get your heart pumping with RKC Keith Weber.

41. Skullcandy Ear Buds – Listen to your music in style.

42. Princeton Tec Quad Headlamp – No more running in the dark!

43. Yurbuds Armband for iPod Touch and iPhone – Keep your music safe on your arm.

The post 43 Stocking Stuffer Ideas for the Athlete appeared first on Breaking Muscle.

Product Review: New Balance Performance Duffel (Logan Gelbrich)

Before now I’ve never really bought into the idea of using a gym bag. But it turns out the New Balance Performance Duffel bag was everything a guy would want out of a gym bag.

Product Review: Rage Leather Hand Grips

Getting fed up with earphones falling out of your ears and driving you crazy in a workout? Yurbuds earphones are a must have for any fitness enthusiast that loves to listen to music on the go.

Product Review: SPI Band (Logan Gelbrich)

If you’ve ever started off on a jog, hike, or workout with a handful of anything, the SPIband is for you. With the SPIband, there’s no more need for a cumbersome bag for small item storage.

Product Review: Rumble Roller (Becca Borawski)

Most of you have experienced the joys of foam rolling – now imagine you had a foam roller that could give you more benefit, in less time, AND last forever. Check out the Rumble Roller.

Product Review: 2XU Compression Gear (Logan Gelbrich)

The world of compression gear has become filled with numerous brands, but 2XU stands out as a quality brand that actually makes a difference in performance and recovery.

Product Review: Versa Gripps (Logan Gelbrich)

What it you could have weightlifting straps, wrist wraps, and gymnastic grips all in one piece of equipment? Try out Versa Gripps – great for pulling, pushing, and protecting the wrists and hands.

Product Review: RockTape and Rock Sauce (Becca Borawski)

Kinesiology taping first began as a way to promote healing from injury, but has since evolved to become a performance enhancing technique.

Product Review: Ultra Speed Cable Jump Ropes (Becca Borawski)

Over my six years of training in CrossFit I have tried out numerous types of jump ropes. The Ultra Speed Cable jump ropes are the best for double unders and easy to travel with.

The post Serious Gear For Serious Athletes: 9 Products To Bring to the Gym appeared first on Breaking Muscle.

I am guessing if I experience this dilemma, some of you probably do, too. So I put this list together to help you generate ideas for the stocking. See if any of these are right for your hard-to-shop-for athlete. And if you have any ideas you’d like to share, please post in the comments!

1. Running Socks
2. Sports Watch
3. Kinesiology Tape
4. Athletic Tape
5. iPod
6. Headphones
7. Jump Rope
8. Hand Grips
9. Wrist Wraps
10. Paleokits
11. Vitamin-D Drops
12. Gym Boss Interval Timer
13. The Hopper Deck
14. Food Rules by Michael Pollan
15. Sigg Water Bottle
16. Ped Egg
17. 2XU Compression Socks
18. Headbands
19. Lacrosse Balls
20. Fish Oil
21. Grease Monkey Wipes
22. Lip Balm
23. Chamois Butter
24. U.S. Wellness Beef Jerky
25. Knee-High Socks
26. Wrist Runner
27. Sports Beans
28. Pedometer
29. Stopwatch
30. Sunglasses
31. Boxing Hand Wraps
32. Swim Cap
33. Training Journal
34. Swim Goggles
35. Running Metronome
36. Chamois Towel
37. Iron Woody Rubber Bands
38. Polar Heart Rate Monitor
39. Antibacterial Soap
40. Natural Calm Magnesium
41. Brave Soldier Ointment

The post 41 Stocking Stuffer Ideas for the Athlete appeared first on Breaking Muscle.