A perfect companion for the best soft exercise mats, the fourth generation of RPM speed rope promises rapid rotation in a high-quality package. I decided to put it to the test to see whether or not it’s really as good as it sounds on paper. Read on to learn more.

Described as the ‘do everything, go anywhere rope’, this should surely be deserving a place among the best skipping ropes available on the current market. Happily, it really does elicit serious speed, ideal for crushing double-unders or even triple-unders. As well as being fast, RPM says that this is their strongest rope yet.

Configuring and using the RPM Session 4.0 speed rope

Made for use indoors or on a soft mat, the RPM Session 4.0 does require a bit of handy work to nail the correct length. You’ll need the included hex wrench and a pair of cable cutters, so any length changes will be permanent. After cutting the rope, thread it through the appropriate holes in the handle and tighten with the wrench.

The cable flows comfortably when skipping and the aluminium handles offer a good grip.

The RPM is a little harder to pack away than other ropes as the steel doesn’t really bend much. However, it does come with a microfiber bag which makes it easier to carry around.

As well as feeling smooth, the RPM looks the part. Its handles come in a choice of gold, blue, red or black, as well as a five-year guarantee.

What other skipping ropes are worth consideration?

For all the good things about this rope, adjustability is not one of them. So, if you want a jump rope that can offer different weight variations, you should consider looking at the Crossrope Speed Performance Set as an alternative. Similarly, if you want the ability to change the length of the rope at whim, something like the Freeletics Jump Rope should fit the bill nicely.

Related content:

1. Best Cheap Home Gym Equipment
2. Best Fitness Products To Get You Back Into Exercise
3. These Fitness Gadgets Will Help You Train More Effectively

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It’s such an uninspiring brand name, but if you can look past the sheer bare-bones nature of it, Amazon Basics does sometimes produce some useful, quality items. Today, I wanted to find out whether the Amazon Basics Speed Jump Rope is another of those, and therefore worthy of a place on your exercise mat, or whether it’s best to spend a bit more and buy a more prestigious brand’s rope instead. Here’s what I discovered.

Another great skipping rope for double-unders, this bargain Amazon Basics rope is just 2cm in diameter and made of a lightweight plastic for super speed. But be warned: the ultra-thin rope is brutal when it whips the skin, so it’s more suitable for confident skippers.

Amazon Basics Speed Jump Rope design features

It’s simple to adjust: just unscrew the tiny metal rope adjuster near the handle and move it to the desired length, before tightly screwing the adjuster back on.

Metal ball bearings in the handles ensure a seamless rotation, and its overall performance makes it feel geared towards faster jump rope sessions.

The handles are probably the most basic I’ve tried, but they’re longer than most, and light, which is ideal when trying to build up speed.

Available in blue or red, this is a handy, affordable rope that’s easy to stash away in your gym bag.

What other skipping ropes are worth considering?

Although you could argue it represents good value for money, the Amazon Basics Speed Jump Rope is undoubtedly one-dimensional. So, if you want a higher quality product with more range, consider spending more money on the Crossrope Speed Performance Set instead. This is the best adjustable weighted rope set I’ve tried, and means you’ll be able to switch between lightweight speed sessions and heavier strength-focused ones.

Or, if you’d rather just buy a more premium lightweight skipping rope, have a gander at the Freeletics Jump Rope.

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Before you step onto the exercise mate for the first time, you need to be sure that you’ve got the right gear for your ability level. When it comes to skipping ropes, beginners should usually start off with something on the lighter end of the spectrum, with good rotational and ergonomic qualities, to ease them into the world of jump rope workouts. With more experience, comes the appropriateness for extra rope weight. As such, I believe the Royzon Adult Skipping Rope is a great option for newbies, but even if you’re more experienced, it’s still a rope that you should consider. Here’s why.

Royzon Adult Skipping Rope design features

The Royzon rope offers seamless skipping at an affordable price, and – in my opinion – is a great option for all abilities. Its handles have built-in ball bearings which help the rope glide smoothly overhead and the 3m rope is adjustable, although it’s not as easy to adjust as other best skipping ropes I tested.

You need to unscrew the handles, pull the wire out and move the plastic rope adjuster to the correct point. So, you may end up tightly packing some rope into the handles if you shorten it considerably.

Ergonomics and usability

A big plus is that the Royzon works on a variety of surfaces, thanks to a resilient combination of steel and PVC, making it suitable for use on cement, stone paving, gym floors and mats.

The handles are covered in a comfortable soft sponge and they’re moisture wicking and anti-slip, too.

This rope is also incredibly light at 300g, so you would barely notice the extra weight in your gym bag – ideal for gym-to-office commutes, and making it one of the best skipping ropes for speed work and double-unders. That remains true whether you’re a beginner, or practically a pro.

What other skipping ropes should I consider?

If a light skipping rope is what you’re after, perhaps due to having more of a focus on cardio-led speed sessions, my advice would be to also consider the Freeletics Jump Rope. It’s a higher quality product, which thanks to its ultra-thin aluminum handles and thinner-still rope, is even better suited to high-intensity workouts.

Alternatively, if you want the ability to switch between light ropes and weighted ropes for strength training, you should consider the Crossrope Speed Performance Set. Like the Freeletics option, this is a product made from higher quality materials, while the transition between rope weights is straightforward and seamless.

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When working out at home, you should always be able to bring a variety of equipment with you onto the exercise mat. Chances are, you’ve already thought about weights for strength training, but what about cardio sessions? For that, you should consider investing in a jump rope. This time, I’m testing the Umi Weighted Skipping Rope – can a product produced by Amazon really live up to the standards of specialized fitness gear rivals? Let’s find out.

At first glance, this weighted Umi rope looks geared towards endurance work over speed. But, the more you look into it, the more you realize it’s actually trying to cater to both session genres. On paper, that sounds great, but how does it play out in practice?

Design features of the Umi Weighted Skipping Rope

The total weight of the jump rope and handles is a noticeable 465g, which has the effect of making skipping feel tougher on the upper body.

But, by unscrewing the handles, the weights can be removed, offering more of an intense cardio workout. In theory, the Umi offers two ropes for the price of one. However, although the rope can be adjusted, the weights no longer fit inside the handles if you shorten it significantly – which is less than ideal.

That said, skipping with this rope is seamless thanks to its 360-degree rapid swiveling ball bearings. Its handles are comfortable, too, and covered in an anti-slip silicone. (Even after a 20-minute sweat session, these handles weren’t leaving my grip.)

Unlike many other weighted ropes, which tend to be quite stiff, the Umi folds away easily. But there are lighter ropes for keeping permanently in a gym bag.

What other skipping ropes should I consider?

If you are indeed looking for a lighter rope, the Freeletics Jump Rope is worth a shout. It’s lightweight, well-put-together, and ideal for speed sessions.

Alternatively, you could consider the Crossrope Speed Performance Set. This set of ropes does a much better job of covering off multiple bases, thanks to its commendable weight variation. It’s a high-quality product, as you can feel through simple ergonomic touches like the easily rotatable handles. Plus, as a marker of its quality, it even comes with a lifetime warranty – so it’s well worth the slightly higher upfront cost.

The post Amazon Umi Weighted Skipping Rope: a jack of all trades appeared first on Men's Fitness.

Skipping ropes are something which some guys can raise their eyebrows at, associating them with nothing more than children’s playgrounds and flowery dresses. But, proper fitness-focused skipping ropes are actually a very valuable tool to have in your arsenal. Is the Amonax skipping rope worthy of that role? Well, that’s exactly what you and I are here to find out.

You’ll get change from a tenner with this rope, which is exceptional value in today’s economy. Plus, although it isn’t a speed rope per se, it can rotate quickly and feels consistently smooth.

Design features of the Amonax skipping rope

Amonax’s patented funnel technology reduces friction between the rope and the handles, and supposedly prolongs the lifetime of the product by up to three times when compared to a conventional skipping rope. Its design certainly prevents the rope from tangling.

The handles are made from shatterproof plastic and coated in memory foam, making for some of the comfier skipping rope handles we’ve held. Those handles are quite long, too, offering a secure grip and making it easy to adjust between tricks.

Changing the length of this 3.1m rope is achieved by simply unscrewing the handles and moving the rope length adjuster, so there’s minimal fuss, and the wire is light and packs away easily.

Its rotations are seamless and its 4mm rope – with strong steel wire coated in a high-density PU material – makes it resilient to abrasive outdoor flooring. All in all, the Amonax is a solid, comfortable rope for all levels.

What other skipping ropes should I consider?

The Amonax skipping rope is undoubtedly a budget option, but if you’ve got some extra money to spend, it might be worth looking at something like the Crossrope Speed Performance Set. This set of ropes offer fantastic weight variation and the great handle rotation makes life much easier. The lifetime warranty isn’t to be sniffed at, either.

The Mirafit Battle Jump Rope is one of the heaviest on the market, meanwhile, so while it’s not suitable for beginners, it can provide a real challenge to more experienced exercisers who are looking to up their performance, and their gains, even more. On the other end of the spectrum, the Freeletics Jump Rope is lightweight, well-put-together, and ideal for speed sessions.

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This Umi foam roller is an inexpensive yet useful tool to have in your home recovery box – which is why it makes it onto our list of best foam rollers for workout recovery. It’s incredibly sturdy and able to bear up to 300lb / 135kg in weight. Plus the outer layer of 20mm foam has two different textures. That allows you to choose whether you have the feel of fingers or palms to help ease tight muscles and loosen knots. It’s a great way to enhance your post-workout stretching exercises.

Umi Foam Roller features

I preferred the ‘fingers’ side, which really got into some of those tricky areas, especially around the hips. The flatter strips, which are meant to mimic the palm of a hand, are ideal for a more relaxing stretch. I really felt the benefits of using this foam roller and enjoyed the differences in texture which helped target more areas. 

The textured outer foam does have a bit of give, although it’s still pretty firm. Beginners to foam rolling or those just wanting to use it alongside daily mobility stretches might find the Umi roller a little hard. Those who are more used to rolling will appreciate how this firmness can give a deeper massage than softer foam. 

Umi Foam Roller performance

The Umi foam roller is exactly what you’d expect a foam roller to look like. I tried the loud pink version, although there are subtler green, purple and black options. It’s light weight and easy to transport, plus, because it’s essentially a hollow tube, it can be carried around pretty easily.

A minor pitfall was that the Umi’s length, although fairly standard for most foam rollers, was a little short for rolling my back. Plus, if you’re someone who likes to roll both legs at once, you’ll definitely want to invest in a longer roller. 

Despite its low price the Umi racks up sustainability points as it’s made from environmentally friendly materials. The EVA foam is washable, too, which is useful when stretching after particularly sweaty sessions so smells needn’t linger.  

Related content:

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2. Why is shoulder mobility important?
3. Best back stretches

The post Umi Foam Roller review: rolling on a budget? Look no further appeared first on Men's Fitness.

I’ll be honest, I am slightly confused as to how this basic foam roller costs the same as other, more advanced foam rollers with textured foam. Although this Amazon Basics roller is a useful tool to have, it is quite literally just a cylinder of foam. Saying that, it still does a decent job and I found it helped ease tightness in my legs and back when doing stretching exercises post workout. So is it one of the best foam rollers for workout recovery?

Amazon Basics Foam Roller features

The biggest plus for this roller is that it’s available in three sizes: 18in / 45cm, 24in / 60cm and 36in / 90cm. I tried the 18in / 45cm roller, the shortest length available. Even this is slightly longer than your average foam roller, which tends to be around 14in / 35cm. It meant I could roll it along my back comfortably or massage both legs simultaneously.

The larger 60cm and 90cm versions will make these stretches even easier. The 90cm roller will set you back almost £30, which is a little steep for a basic foam roller (although it’s much cheaper in the US at $13.04). 

The polypropylene foam is robust, hard wearing and high density. Even when I placed most of my weight on the roller, it felt tough and unyielding. It’s so firm that rolling across a particularly tight point can be quite painful. You expect a bit of pain when rolling, but just a little more ‘give’ in the foam would help ease you in to your session. 

The foam is completely smooth – there are no nodules or texture with which to relieve pressure points or loosen painful knots. Personally, I like some texture to really dig into my muscles, but beginners to foam rolling or those looking to use it alongside their daily mobility stretches might appreciate this less intense approach.  

However, it’s lightweight and easy to stash away or carry with you to gym sessions (though the larger options are a bit unwieldy). Plus, despite the fact it costs the same as more technical rollers in the UK, it’s still affordable and should last you for years. For a simple no-frills foam roller, the Amazon Basics is a decent choice. 

Related content:

1. Best rotator cuff exercises
2. Why is shoulder mobility important?
3. Best back stretches

The post Amazon Basics Foam Roller review: best for back rolls appeared first on Men's Fitness.

In the UK, research has found that over 70% of adults are uncomfortable with their weight. If you type ‘how to lose weight’ into Google, you’ll be met with more than four billion results, from low-calorie beers to a range of weight-loss programmes. So dropping unwanted pounds is clearly high on many people’s agendas.  

Ola Folawiyo is a 29-year-old recruiter from South London. He decided to get serious about losing weight after doctors told him in early 2022 that his 125kg mass meant he was borderline type-2 diabetic. He already had obstructive sleep apnea, a sleep condition that limited him to just three hours of sleep a night. 

Ola Folawlyo’s weight-loss programme

Having trained with PT Will Duru at his local gym since lockdown, the pair kicked things up a gear. Duru devised a six-month plan to help Folawiyo not only shed at least 25kg, but also be fit enough to compete in a White Collar boxing match in September, and run a half marathon in October.  

With drive, determination, and a love of boxing, Folawiyo embarked on a weight-loss programme that might just have saved his life…

“I’ve had several weight loss attempts – I even tried the keto diet,” he says. “I think I put on more weight than ever. I tried running too; for a big guy people did say that I move quite fast.”  

But boxing was a passion, and with Duru specializing in boxing fitness, the pair were a perfect match.  

“Boxing is great for weight loss,” explains Duru. “It’s intense and you burn a lot of calories. It’s a cardio workout but also a strength workout as you absorb a lot of force through the body.” 

Boxing to lose weight

Folawiyo and Duru did three half-hour sessions each week; one boxing and two strength.  

“Our boxing sessions involved pad work. We’d do 1 minute on, 30 seconds off, then build up over time to 3 minutes on, 1 minute off,” explains Duru. 

Burpees, press-ups and other exercises were also thrown in the mix. It was the high-intensity workouts that offered the biggest shift when it came to weight loss, according to Folawiyo. 

Duru split the strength workouts into upper and lower body. 

“Lower-body work involved deadlifts, walking lunges, box jumps, sled pushes and the assault bike,” he explains. “The weight did gradually go up on these moves but we kept the deadlift weight the same at 60kg, focusing on technique and increasing the reps from 5 to 15.” 

Upper-body days were a blend of bench press, dumbbell incline press, shoulder press, seated back rows and assisted pull-ups.  

“Ola had no upper body strength before; gradually he went from 120kg on the assisted pull-up machine down to 25kg,” says Duru. 

Running and gym sessions for weight loss

Alongside his sessions with Duru, Folawiyo did gym classes plus two sessions a week on the treadmill on incline 5 at speed 6. Some days, he was training up to a staggering three times a day. 

“I didn’t want him running until his weight was down to about 105kg to avoid knee injuries from too much weight. After that, he started running outside,” says Duru. 

Recovery played a part too. “The stretching with Will was the most painful experience I have ever had. I was close to tears,” says Folawiyo. 

Brutal, perhaps, but when he started to see his body changing, there was no going back.  

Weight-loss programme: diet and nutrition

With Folawiyo neglecting his diet, Duru set up a meal plan. “Monday to Friday I was strict and then a bit more lenient at weekends. People gave me stick at work,” explains Folawiyo. 

Daily weight-loss diet:

• Breakfast: Oats sachet x 2, oat milk and berries.
• Lunch: Sweet potato, chicken breast and vegetables. 
• Dinner: Brown rice, salmon and vegetables.
• Snacks: Protein bars, dry cereal. BCAA supplements for muscle recovery.  

Duru took no prisoners when it came to Folawiyo’s weight loss: “I was on his case. If I saw on his Instagram that he was at a restaurant I would go there. I saw him at Honest Burgers and he had a beer; I came in and he had to pass his beer on to someone else.” 

“I used to go out loads before,” says Folawiyo. “It spiralled out of control. Alcohol intake adds up to a lot. That’s what made a big impact on my weight gain, so six weeks up to my fight I had no drink.” 

The ‘game changer’, as he describes it, was Friday post-work gym sessions. 

“I love a party, I love a drink. Will would message me as soon as I finished at 5pm on a Friday and then I would go to the gym for a circuit session. I wasn’t smiling but I had to do it.” 

Benefits of following a weight-loss programme

In September 2022, Folawiyo weighed 100kg. But shedding the weight was just one of the benefits resulting from his hard work: 

“Boxing helped my mental health and all-round confidence. I was training at 6.30am when the gym opened and I felt like there was a shift in what I thought was hard. Exercise is more challenging that my actual day job.” 

His motivation has also skyrocketed. “I had a lot of mood swings and I used to struggle with consistency with everything,” he says. “Now I’m consistent with anything I put my mind to.” 

Folawiyo’s dietary habits have also changed, with alcohol no longer being a night-out necessity.  

“On my birthday – four weeks before the fight – I had a mini night out but didn’t drink. It wasn’t as bad as I thought it was. I still go out every now and again but sometimes I don’t drink – it’s more of a choice. I’ve got control of it.” 

Fighting for a fitter future

Despite losing his boxing match by one point, Folawiyo won’t be giving up just yet: “I’ve joined an amateur boxing gym and I train from 6am to 7am every day in Bromley. I want to drop down to 90kg by the beginning of December, ready for my next fight.” 

Plus, he’s aiming for a sub-1hr 55min half marathon in October this year. 

As for Folawiyo’s worrying doctor’s diagnosis from January 2022? 

“Just five months later I went back for an appointment and was told my sugar levels were very good for my age and back to normal without any need for medication. I’m now sleeping for around six hours a night, too.” 

Ola Folawiyo’s weight-loss advice for anyone who wants to trim down

1. You have to believe it – “Before Will suggested he devise a weight loss plan for me, I was saying yeah I could do it. It takes real mental strength.”  
2. Don’t listen to everyone – “Stick to one specialist for advice. You get a lot of conflicting opinions about weight loss. People’s views on carbs for example and when and what to eat. I just listened to Will.”
3. You can’t out-train a bad diet – “I saw the most results when I honed in on my diet and started meal prepping.”
4. Pick a sport as a hobby – “It’s demotivating just going to the gym, looking at the machines and not knowing what you’re doing. Your work might have a sports team or maybe there’s a club you can join nearby.” 
5. It’s not a race – “Pace yourself. It took seven months for me to lose the weight; I thought that was a long time, but everyone said it was short. So don’t compare yourself to anyone either.” 

PT Will Duru’s 5 best fat-loss tips

1. Learn to close your mouth – “Not everything you see you have to eat and not everything that tastes good is good for you.”
2. Practice portion control – “It’s the best way to measure calories as you’re not overeating or overindulging. Once or twice a week I eat doughnuts and a double patty cheeseburger.”
3. Don’t binge drink – “It’s better to have one glass of wine every day than binge it all in one go. You’re able to process it, and control the calories. Plus you’ll eat less junk food the next day as you won’t have a hangover.”
4. Take up boxing – “It’s good for stress relief – an emotional outlet. It’s also been linked with reducing the risk of Parkinson’s and Alzheimer’s disease.”
5. Start off light – “You should always start any program using just your bodyweight, then slowly build to weights, to avoid injuries and nail the form. If you can’t lift your own body weight, then you shouldn’t be doing weights.” 

Related content:

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The post Weight-loss programme: “How I Lost 25kg” appeared first on Men's Fitness.

We often focus on the best supplements for muscle growth, but it’s important to also look after the rest of your body too – including your digestive system. That’s where fiber comes in. Roughage, bulk, the stuff that ‘keeps you regular’. However you describe fiber, it’s one F-word you should be using every day. Fiber has many benefits, from helping to maintain a healthy digestive system to reducing the risk of cancer and heart disease.  

This often-overlooked macronutrient – which receives far less attention than the big-hitting proteins, carbs, and fats of this world – is found in plant-based foods. In fact, it’s the part of the plant that doesn’t get digested in your small intestine.

“Instead, fiber makes its way to the large intestine or colon,” explains Rob Hobson, head of nutrition at Healthspan. He adds that foods such as oats, peas, potatoes, beans, vegetables, nuts and seeds are all rich sources. 

Hobson says that different fibers do different things. “Some swell to help the transit of waste through the gut. Others can act as prebiotics helping gut bacteria to flourish. And some have other benefits such as binding with cholesterol to help remove it from the body.” 

Eli Brecher, nutritionist and founder of Eli Brecher Nutrition, explains that to maximise the health benefits of fiber we should be aiming for around 30 to 40g every day. The average intake in the UK, however, is around the 18g mark. That’s despite the fact it’s not too hard to hit the recommended fiber figure.

For context, one medium apple contains over 4g of fiber, a medium-sized baked potato contains a further 4g, and 100g of boiled lentils contains 8g of the good stuff. 

Difference between soluble and insoluble fibre

Fiber adds ‘bulk’ to your diet. That might not sound too sexy – or particularly beneficial – but hear us out. “Fiber is classified into two groups: soluble and insoluble,” says Hobson. Soluble fiber dissolves in water, while insoluble fiber doesn’t.

“Often both occur in fiber-rich foods – most plants contain both fibers,” continues Hobson. “That’s why the distinctions are not really made between the two any more. 

“Foods high in soluble fibers include oats, barley, rye, beans, lentils, bananas, pears, apples, carrots, potatoes and golden linseeds. They are made from the parts of plants that absorb water, such as cell walls and gums. They hydrate your intestines to make stools soft – which can help prevent constipation.” 

Insoluble fiber, on the other hand – found in wheat bran, dried fruit, corn, wholegrain cereals, wholegrain bread, nuts and seeds – is the type of fiber that’s often referred to as ‘roughage’. 

“It passes through the gut without being broken down,” explains Hobson. “And helps with digestive transit, by providing bulk and stool size.” Alonside fiber-rich foods, you can also get your daily dose via the best fiber supplements.

Benefits of fiber: helping gut bacteria flourish

The gut microbiome, containing billions of tiny organisms such as various bacteria, is hugely beneficial to good health.  

“Certain fibers are non-digestible,” says Hobson, “and found in foods such as bananas, onions, garlic, Jerusalem artichokes, apple skin, chicory root and beans. These fibers act as prebiotics, as they pass through the small intestine undigested and ferment on the way to the large colon.

This fermentation process ‘feeds’ beneficial bacteria colonies and helps to increase the number of good bacteria in your gut.” 

A microbiome filled with diverse and healthful bacteria will help with weight management, as well as the reduction of various diseases (according to the British Medical Journal).

Benefits of fiber: balancing blood glucose levels

Keeping blood sugar levels balanced – avoiding a rollercoaster of energy peaks and troughs throughout the day – is not only important to help you maintain a constant flow of energy and a calmer peace of mind, but also for managing a healthy weight.  

“Overeating quickly digested carbohydrate foods – such as sugar, white pasta, white bread and white rice – can lead to recurrent spikes and troughs in blood sugar levels,” says Hobson. “Over time, that can increase your chances of becoming overweight. And that’s a risk factor for type 2 diabetes, among many other diseases.” 

A fiber-rich diet can counteract these energy highs and lows. “Soluble fiber helps to slow down the passage of food through the digestive system, giving digestive hormones more time to act,” says Hobson. “This fiber also forms a gel with water that prevents carbohydrates from being so quickly absorbed by the small intestine. 

“In a large meta-analysis of 24 prospective cohort studies, researchers concluded that people who consumed lower-glycemic load diets were at a lower risk of developing type 2 diabetes than those who ate a diet of higher-glycemic load foods.” 

Essentially, the glycemic load of a food estimates by how much that food will raise a person’s blood sugar. Hobson explains that there’s research to show how a high glycemic index meal left people hungrier, with higher blood sugar and more cravings.  

Benefits of fiber: protecting your heart

In the UK, one in eight men die from coronary heart disease, according to the British Heart Foundation. So there’s no time like the present to implement some heart-friendly dietary changes. 

“Studies have shown that eating a diet high in fiber is associated with a lower risk of death from conditions such as heart disease, and one in particular concluded that there was a 10% reduction in disease risk for every 10g increase in fiber per day,” reveals Hobson. 

“Soluble fiber has been proven to help lower LDL (bad) cholesterol, a risk factor for heart disease. The type of fibers that have this effect on cholesterol are called beta-glucans, and can be found in oats and barley. These swell in the gut to form a thick gel. It binds to excess cholesterol and cholesterol-like substances to prevent their absorption and remove them from the body as waste.” 

 Benefits of fiber: decreasing the risk of cancer 

“Colorectal cancer is one of the most common cancers in the UK,” says Hobson. He adds that The World Cancer Research Fund (WCRF) has estimated that 45% of colorectal cancer could be prevented through diet, physical activity and maintaining a healthy weight.   

In fact, there’s pretty strong evidence to show that wholegrains could play a big part in protecting against colorectal cancer. 

“Wholegrain foods include rye, barley, oats, brown rice and wholewheat bread,” says Hobson. “They’re a rich source of dietary fiber, which may reduce colorectal cancer risk through the gut bacteria’s synthesis of short-chain fatty acids, reduced food transit time through the gut, or by the prevention of insulin resistance. 

“While no food alone is going to prevent you from getting colorectal cancer, the most up to date research has shown that eating three servings per day of wholegrains reduces the risk by 17%.” 

Can you eat too much fiber?

Like with all the best things in life, if your fiber intake isn’t quite hitting the mark, it’s best to take things slow. Brecher explains that a sudden switch to a high-fiber diet may lead to unwanted digestive symptoms, such as bloating, gas and constipation.  

“To avoid any of those, build up gradually over a period of a few weeks, to allow your body the time to adjust. It’s also important to drink plenty of water when increasing your fiber intake, which will help promote a smooth digestive process.” 

“Some people have a naturally higher tolerance for more fibers, while others may be more sensitive to too much,” says Brecher. “If you do overdo it with fiber, remember to increase your fluid intake to compensate, as well as doing some light physical activity such as walking and stretching, which can help relieve any discomfort.” 

Simple swaps to boost your fiber intake  

 IN (high fiber)

• Hummus  
• Wholegrain pasta and rice 
• Carrot sticks, apple slices, peanut butter 
• Popcorn 
• Mixed nuts and seeds (unsalted) 
• Sweet potatoes 
• Whole fruit 

OUT (low fiber)

• Mayonnaise 
• White pasta and white rice 
• Processed snacks  
• Crisps 
• Salted peanuts 
• White potatoes 
• Fruit juice

The post What are the health benefits of fiber? appeared first on Men's Fitness.

A SkiErg is one of the best items of home gym equipment to add to your setup, offering a low-impact cardio workout for your whole body. Here’s how the Concept2 SkiErg performed on test.

Walk into any gym worth its salt and you’re likely to see a tall machine up against a wall. That’s probably the SkiErg: a low-impact cardio machine that entered the scene back in 2009. There are a number of ski machines on the market these days, but the Concept2 SkiErg can lay claim to being the original.

Often associated with rowing machines – with the titular ‘Concept2’ rower representing the gold standard in that space – the company’s sideways move into ski machines didn’t require a reinvention of the (fly)wheel.

Concept2 SkiErg features

Much like the rower, the handles – neon green and ergonomically shaped for a comfortable grip – are connected to a flywheel. On the side of that flywheel is a ‘damper’, which can be placed at any marked number from 1 to 10. Put simply, a higher setting will let more air into the fan cage, which makes it harder to use. Because of all that air rushing in and out of the flywheel, the Concept 2 SkiErg is loud, so don’t expect a quiet workout. 

It’s fairly compact, with a maximum width of 52cm (20.5in) and a depth of 41cm (16.1in). It’s tall at 218.4cm (86in), so anyone with low ceilings should get the tape measure out to make sure it will fit. But compared to a treadmill or rower it takes up minimal floor space.  

Much like other cardio machines, the SkiErg has a PM5 screen (a small one), which is simple to use and pretty self-explanatory – although it’s worth getting clued up on how to use a SkiErg. There’s the option to change the units in which you measure your output (watts, strokes per minute, calories and distance, for example). Plus you can also change the layout of the display. You might want to work against an electronic ski pacemaker, do your own thing (‘Just Ski’) or follow one of the pre-set workouts. 

You can also connect your phone to the screen via Bluetooth to keep track of your workouts. You’ll just need to download the Concept2 app.

Should you buy the Concept2 SkiErg?

The SkiErg’s key point of difference, like all ski machines, is that it mainly targets your upper body. With correct form you should be recruiting your glutes and hamstrings, too, but it’s your core, shoulders, lats and triceps that’ll be doing most of the work.  

One downside is the fact that the floor stand isn’t included in the original price. That’s both inconvenient and expensive, as it’s going to set you back an extra £235. Not only is that a lot of money for a stand, but the only option without it is to wall-mount the SkiErg, so it’s going to be a necessary addition for most.

Overall, the Concept2 SkiErg is an impressive piece of kit that will help to condition not only your cardio system, but your upper body. It’s cheaper than most cardio machines (even with the stand) and doesn’t take up too much floor space. 

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The post Concept2 SkiErg Review: The Best Cardio Kit For My Tiny Flat appeared first on Men's Fitness.