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Cellphones & apps: Friends, or foes?
Recently, there has been a fair amount of (well-founded) criticism regarding the overuse of our cellphones. There are countless apps that can distract us, and drain our time.
Yet, there are hundreds – if not thousands – of apps that aim to improve our general sense of well-being, including our emotional, physical, mental and even spiritual health.
It is easy to find dozens of recommendations for “the best fitness apps” via an internet search. However, the reader is left wondering if the authors of these reviews have actually used any of the apps that they recommended.
Because a large majority of my patients continually ask for my recommendations, I have spent the past several years downloading and testing over 5 dozen fitness apps.
In today’s post, we take a look at a suite of strength training apps by the company lolofit.
Benefits of strength training
Strength training is an important part of any fitness plan, for many reasons.
As leanĀ muscle mass naturally diminishes with age, we have a tendency toĀ increase the percentage of fat in our bodies ā if we donāt do anything to replace the lost lean muscle.
Strength training has been shown to help us to preserve and enhance our muscle mass ā at any age!
There are many benefits to strength training. – Denise Dixon, PhD @suffolkhealthpsy.com
Strength training may also help us to:
- Manage our weight. Strength training can help us manage or lose weight, and it can increase our metabolism to help us burn more calories.
- Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
- Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
- Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
- Enhance our quality of life. Strength training may enhance our quality of life and improve our ability to do everyday activities. Building muscle also can contribute to better balance and may reduce our risk of falls. This can help us to maintain independence as we age.
RELATED: Is sleeping one of the easiest ways to help to manage your weight?
Where is the best place to strength (or resistance) train?
Many of us think that strength training requires a paid gym membership.
I am always amazed (and, truth be told, perplexed) by people who say that they love going to the gym. I guess that I’m too introverted, for such people-filled settings (yes, the irony that I am a psychologist that prefers solitude, is not lost, on me).
Many people love the gym atmosphere, and often partner with friends, to make sure that they work out several times per week. Plus, many people find the price of the gym membership motivating. Yay, gym-lovers!
For the rest of us, fitness apps can provide a great way to turn any room into a home-based gym. Itās like having a personal trainer, in our (sweaty) pockets!
What are the best features in a fitness app for strength training?
When I first set out to find the “best” fitness apps (particularly for women), I was overwhelmed by the amount of apps available. I narrowed down my search by focusing on apps that:
- Are free (or have free versions)
- Have a rich feature set
- Don’t rely on in-app purchases for work outs
- Are not bloated with ads
- Have a user friendly, intuitive interface
- Have flexible options, so that it can be used at home, or at a gym
- Do not require specialized equipment
- Allow for a minimal amount of home-based equipment
- I also selected apps that were friendly for women to use, as the majority of apps appeared to specifically target men
Denise Dixon, PhD
Meditation, by Dr. Dixon
And the Strength Training Fitness App Winners are:
The Easy Series by Lolofit
The Easy Series (by Lolofit) includes 4 fitness apps that are well suited to any level (beginner, intermediate, or advanced) of fitness. Each app is available as free (or lite) and premium versions.
Each fitness app has customizable:
- User Profile (Name, height, weight, and age)
- App settings (Do Not Sleep; Play Coaching Audio; Rest time; Connect with Facebook or User ID
- Connected Devices; etc.
- Fitness Levels (Beginner, Intermediate, Advance)
- Workout Length (for Premium)
- Exercise counting (either reps or time).
Each time the app is opened, an Upgrade Now screen opens.Ā It is easy enough to skip the upgrade screen by clicking “No Thanks,” which then opens the Workout Preview.
Each exercise includes helpful preview videos. Clicking “Start” begins the workout session. The exercises flow from one to the next in a pre-determined sequence, with pre-set rest times (both can be modified). When the workout is completed, a female voice offers congratulations, as well as tips and encouragement — nice touch!
Lets take a detailed look at each app:
Easy Abs:
The Easy Abs Free Edition includes pre-set 3 minute work-outs.
Upgrading to theĀ Easy Abs Premium Edition provides:
- 3, 5 and 8 minute sessions
- 10 times as many exercises
- Equipment based exercises
Here are some screen shots of the Easy Abs app:
Easy Arms:
The Easy Arms Free Edition includes pre-set 5 minute work-outs.
Upgrading to theĀ Easy Arms Premium Edition:
- adds 40 — 50 additional exercises
- extends the times to 5, 10 and 15 minute sessions
Here are some screen shots of the Easy Arms app:
Easy Legs:
The Easy Legs Free Edition includes pre-set 5 minute work-outs.Interestingly, the Legs Free edition allows customizing available equipment:
- Stability ball
- Flat bench
- Dumbbell
- Chair
- Barbell
- Aerobic Step
Upgrading to theĀ Easy Legs Premium Edition:
- adds 40 — 50 additional exercises
- extends the times to 5, 10 and 15 minute sessions
Here are some screen shots of the Easy Legs app:
Killer Butt:
The Killer Butt Free Edition includes pre-set 5 minute work-outs.
Upgrading to the Killer Butt Premium Edition:
- adds 40 — 50 additional exercises
- extends the times to 5, 10 and 15 minute sessions
Here are some screen shots of the Killer Butt app:
Final thoughts:
I have been using these apps, at minimum of 2-3 times per week, for the past several years. I love how every workout is a unique mix of exercises, so that I don’t get bored! Although, I must admit that it is high time that I advanced myself from beginner to intermediate. š
One disadvantage is that men may not like a female trainer. Then again, why not?
Highly recommended!
REFERENCES AND RESOURCES:
Please click here for links to references for this blog post, and here to access additional links and resources.
RELATED: Introducing: An ultimate list of excellent apps that improve mood and health
YOUR TURN:
What do you think about this post? Do you have any favorite strength training apps that you like to use? Really looking forward to reading and responding to your comments!
Do you have a suggestion for a blog post? Iād love to hear from you! Simply click here to tell me all about your idea. Thank you!
Hey Denise,
Really nice app. My GF was struggling with her weight so she decided to join the gym. She is a professor and with her busy schedule, she was not regular.
Later she quit the gym and downloaded some apps from the app store. She is now doing yoga and some workout at home.
She has lost over 10 lbs,
I would also recommend her lolo fitness apps.
thank you for such detailed and thorough post.
Keep up the good work
Dear Ashish;
Thank you for your kind feedback! I’m sure that your girlfriend appreciates your support of her good health. I love these apps, and will review a few yoga apps in the not too distant future.
Thanks again!
Wow that would be great,
I think you should also write some post about diet plans.
Thank you for the suggestion! Stay tuned… š