Best Stretches For Office Desk Sitters

Whether you work from home or are back in the office, you are likely experiencing the muscle fatigue that comes with working sit down jobs. Sitting for long periods of time without changing position, especially when hunched over, can result in strain to your neck, back, and shoulders over time. Combat muscle fatigue from sitting all day with our effective office stretches and exercises.

We have compiled a list of effective office stretches and sitting exercises that can alleviate muscle tension from working a sedentary job.

Lower Back Stretches

Working woman is doing Lower Back Stretches

A spinal stretch is one of the most effective desk exercises to strengthen your lower back and core muscles without even leaving your seat.

To start, sit up straight with your feet touching the floor. Contracting the muscles in your core. Rotate your upper body to the right. You can elevate your chair workouts by placing your left hand on your chair’s armrest to deepen the stretch. Only twist as far as you can still maintain a straight back and square hips. Hold the position for 30 seconds to a minute, then repeat on the other side. Repeat the exercise 5 to 10 times on each side of the body to achieve the best results.

One of the best stretches for back pain, spinal stretches. It can undo what years of office work has done to the body.

Shoulder Stretches

Working man is stretching shoulder

Tight shoulders are a common problem faced by office workers. Typing places a lot of stress on the shoulders and neck. A simple shoulder shrug repetition can soothe some of this strain.

Before executing this part of your desk workouts, we recommend rolling your shoulders forward and back for 30 seconds to a minute to loosen and warm up the muscles.

Sit or stand up straight with your shoulders rolled back. Lift your shoulders up to your ears and hold for 1-2 seconds. Roll them back as you let them return to their original state. Repeat for 8 to 10 repetitions.

Neck Stretches

Neck Stretches

Upper back tension and headaches are both caused by unwanted neck tension. Practicing neck stretches can quickly relieve any built up strain on the neck muscles.

To stretch the neck muscles, gently pull your head to one side while tilting it in the direction it is being stretched. Hold for 10 to 30 seconds and repeat on the other side. Complete 5 to 10 reps on each side.

Elevate Your Office Exercises With NineFit

Office stretches

Whatever your fitness goals, our online store has everything you could dream of to start implementing fitness into your daily routine. Explore fitness gear, under desk bikes, and more on our online store and start feeling better today.

A Guide to Buying a Cross-Trainer – All You Need to Know

The low-impact, full-body workout provided by an elliptical (also known as a cross-trainer) makes them a popular addition to home gyms. If you’ve been thinking about adding an elliptical machine to your home, our preliminary guide will help you to get the best cross trainer for your goals and needs.

What Are Your Fitness Goals?

Are you looking to tone your muscles, improve your cardiovascular health, or simply lose weight? Knowing the goals attached to your fitness routine can help you select the right home cross-trainer. Each model comes with unique workout programs designed with different goals in mind.

Cross Trainer: Machine Durability and Quality

Man is doing workout on cross trainer

A sturdy frame and solid build will ensure your elliptical cross trainer lasts long enough to get your money’s worth. Machine warranties and online reviews are a great way to keep tabs on the longevity of your desired elliptical machine.

Length of Stride

If you’re tall, you will definitely want to take this consideration to heart. A cross-trainer machine is no good if its not being put to use, and if the stride of your elliptical is not adjustable, you may not be able to get the most out of your investment. Opt for a cross trainer with an adjustable stride so all members of your home gym can have an enjoyable workout, whatever their height.


Woman is doing training on cross trainer

Whether you are just starting out on your fitness journey or a seasoned exercise junkie, you’ll want a machine capable of packing on resistance. This way, as your fitness level increases, you can give yourself harder workouts to complete.

Space and Storage

Whether your space is large or small, it is always wise to measure the dimensions where you intend to place your new elliptical machine to ensure it will comfortably fit in your home.

If you live in an apartment or shared space, opting for a foldable cross trainer makes sense. 

Comfortability of Use

Man is doing exercise on cross trainer

With so many options available on the market, you can still get a great workout even if you have pre-existing medical conditions. For those among us with bad knees or an aching back, investing in an elliptical bike or Nordictrack cross trainer, as well as some cross-training shoes can make all the difference in taking pressure off of these sensitive areas.


No one should have to go broke to get fit, yet the right cross-fit machine should be a long-term investment in your health. Prices will vary based on brand and features, but being realistic about your goals and budget is the best way to zero in on the right machine for you. Compare prices and customer reviews when finalizing your decision.

Meet Your Fitness Goals Today With Ninefit

The right elliptical machine and so much more is waiting for you on the other side of your mental blocks. You are reading this because you have decided to invest in your long-term health, and we couldn’t be happier to help you along your journey.

For exercise equipment, supplements, and more, visit our online store.

Bench Press vs. Chest Press: Pros and Cons

When you’re crafting your exercise routine, you want to be sure that each and every part of it works well for you. As such, when deciding between similar exercises, it’s important to weigh the pros and cons of each in order to make the best possible decision. That being said, let’s take a look at two popular weight-lifting exercises: the bench press vs. the chest press.

Similarities and Differences

Generally speaking, the bench press vs. the chest press are very similar exercises. They target similar muscle groups in the arms, shoulders, and chest. They have very similar effects on your muscle growth. Their main difference, however, lies in the equipment they use. While a bench press typically uses a barbell, you’ll need a machine to do chest presses. So, knowing the similarities and differences between the two exercises, which of them is right for you?

Bench Press

Man doing bench press

The bench press is one of the most popular powerlifting forms, and for good reason. It’s simple, it’s effective, and aside from weights, doesn’t require much special equipment to do. Many people appreciate the challenge of a bench press, as well as the massive gains that come with it.

The main drawback, however, is safety. Though most of the risk associated with bench presses can be mitigated by taking the proper precautions. Keep in mind what exactly a bench press is. You’re lifting a metal bar, possibly over one hundred kilograms, above your chest. So you can’t just let go if you start feeling tired, as dropping the bar could result in serious injuries. However, this can largely be prevented with a proper lifting rack and a spotter to help you rack the barbell once you’re done.

Chest Press

Man doing bench press

The chest press, on the other hand, is a much more beginner-friendly alternative, and presents significantly less risk of serious injury. However, chest presses require far more equipment than bench presses. Some of which you may not have or be able to afford. Typically, chest presses require a dedicated machine to do, so you’ll probably need to pay your local gym a visit rather than doing them at home. However, if you don’t mind the extra distance, they’re an excellent alternative to bench presses, especially if you’re just starting out on your lifting journey.

Looking for more great fitness tips and products? Visit us at NineFit today!

Zumba for Weight Loss: Tips & Importance

With life being busy as it is, we often neglect to take care of ourselves, falling into a sedentary lifestyle. It’s important to consciously combat this, so finding new and interesting ways to get in your daily exercise is extremely important. Lately, Zumba for weight loss has been an extremely popular form of exercise, so you may be interested in trying it out yourself. Let’s go over what exactly Zumba is, and a few tips for beginners who are just starting out.

What is Zumba?

Zumba is a type of high-impact aerobic exercise that incorporates dance into more conventional cardio workout regimens. It’s usually done in large groups as part of a class, so it’s not only an excellent way to get and stay in shape, but it’s a fun social activity and a way to make new friends as well. There are Zumba classes for all sorts of skill levels, so as far as exercises go, it’s extremely beginner-friendly, making it an excellent way for anyone to get their daily exercise and need comfortable fitness clothes for women and men

Why Zumba Fitness is Important

Zumba for weight loss

Zumba, as with any cardio exercise, is an excellent way to burn calories, improve lung capacity, and promote heart health. With today’s busy culture all too often encouraging a sedentary lifestyle, it’s more important than ever to ensure you’re still getting enough exercise and daily movement, and Zumba not only makes it easy, but fun as well.

Tips for Zumba Exercise


If you’re planning on joining a Zumba class or getting into Zumba exercise in general, there are a few solid tips to go by throughout your fitness journey. First of all, find a friend to go to your classes with. As mentioned earlier, part of the appeal of Zumba classes is the social aspect, and by inviting a friend, you’ll make the entire experience more enjoyable, as well as keep yourself accountable to maintain a consistent fitness routine. 

On a similar note, remember that consistency is key, especially with aerobic exercises. Though you may not notice the benefits immediately, be sure to stick with it! The long-term health benefits and new friendships you form through your Zumba class will make it all worth your while.

Looking for more great fitness tips, recommendations, and products? Visit us at NineFit today!

Pilates for Beginners: Guide 101

There’s never a bad time to add some variety to your workout routine. If you’re looking for a low-impact, high-benefit new exercise, Pilates exercises are just the thing you need. It provides a wide range of benefits to anyone who practices them, like improved balance, increased muscular strength, and superior flexibility. So, what is Pilates, and where should you start? Let’s take a look.

What Is Pilates?

Pilates exercise

Pilates is a form of stretching exercise developed by German physical trainer Joseph Pilates in the 1920s. It focuses on core muscles, strengthening the body from the inside out. As he had a very frail frame in his childhood, he wanted to find ways to increase his flexibility and durability through exercise. The result, named after him, soon took the world by storm, primarily as a way for injured athletes to make a better recovery. However, it then spread to the wider public as well, and became a staple in the fitness routines of countless people.

Pilates Benefits

While we touched on the benefits of Pilates briefly, let’s go into a bit more detail. First and foremost, it is useful in increasing flexibility, recovering from injuries, and preventing injuries in the future. In addition, it’s easy to get started, only requiring a few simple pieces of equipment, a bit of time, and a solid routine. As it’s not high-impact, it’s much easier to get started with Pilates than with other exercises, allowing you to slowly ramp up the difficulty as you become more confident.

How to Do It

Woman doing Pilates exercise

If you’re interested in getting started with Pilates exercises, just start out with some simple stretches in two to three twenty-minute sessions a week in addition to your regular strength training exercises. One of the most important parts of effective Pilates exercise is control and precision in each of your movements, so don’t be afraid to take it slow, especially if you’re new to this style of exercise. With enough time, effort, and dedication, however, you’ll notice you feel stronger, fitter, happier, and healthier, so don’t be afraid to stick with it!

Are you looking for more great workout tips and equipment? Visit us at NineFit for more!

Are Elliptical Trainers Good for Weight Loss?

Whether at the gym or during a commercial at home, chances are you’ve seen an elliptical trainers and heard it can help with weight loss. You’ve likely wondered if it’s too good to be true and, if not, how good they really are. 

Is it something you should add to your gym rotation (or invest in for your home gym)? In this article, we’ll take a quick look at elliptical weight loss so you can determine if it’s the right workout machine for you.

Benefits of Using an Elliptical Trainers

Man and woman is Using an Elliptical Trainer

There are several benefits to using an elliptical machine, some of which are listed below: 

1. It’s easier on your joints: High-impact cardio can wreak havoc on your joints. If you deal with joint pain but still want to benefit from using a cardio machine, an elliptical will help. It’s also great post-injury as a low-impact cardio workout

2. It burns body fat: Since an elliptical burns more calories than other cardio machines (stationary bikes, for instance), you can lose body fat quickly. It’s an upper and lower body workout, which is part of the reason it’s so effective. 

3. It boosts your stamina: Because cardio machines like ellipticals make your lungs and heart work harder to flood your muscles with blood and oxygen, they strengthen your heart, lungs, and muscles – boosting your overall endurance. 

A Basic Elliptical Workout Plan

Woman in gym

High-intensity interval training (HIIT) has become very popular due to how well it works. Thankfully, you don’t need to push your joints to the max to do it – you can use an elliptical!

Here’s a quick 20-minute beginner workout:

1. Warm up for five minutes
– Keep your heart rate at 50-60%

2. Go as fast as you can for 30 seconds
– Push yourself hard for half a minute

3. Slow it down for 1 minute 30 seconds
– Bring the pace back to your warmup pace
– Take the full 90 seconds before you go again

4. Repeat this pattern 9 more times
– Ten repetitions altogether

5. Cool down
– Spend 5 minutes going slow
– Let your breathing return to normal

6. Of course, you can do more muscle-specific workouts on the elliptical. Muscles worked should include:
– Upper body
– Core
– Quads
– Glutes

What’s the Best Way to Burn Fat?

Man is using Elliptical Trainer

If you want the best workouts for belly fat, you can’t go wrong with interval training. HIIT workouts allow you to see more progress in a shorter time. You can also try interval work with a 2-to-1 ratio (for recovery vs. intense workouts) on an elliptical.

Shape your body according to the workout goals that are most important to you. Your fitness goals are in your hands!

Tracking Calories Burned on Elliptical

Tracking Calories Burned on Elliptical

If you want to track your elliptical weight loss, you may be interested to know that there are handy online elliptical calorie calculators. This takes the guesswork out of knowing whether you can have that piece of peanut butter chocolate cake as your post-workout meal or need to choose something safer!

For more awesome fitness tips, check out our latest blog, “ Yoga Blocks Workout Strengthen”!

A Perfect Workout Plan for Your Beach Body Goals

Summer is just around the corner, and everyone wants to flaunt their beach body. However, achieving a perfect beach body takes more than just wishful thinking, it requires a well-planned workout plan that targets your specific needs and goals.

Luckily, with Beachbody On Demand, you can access a variety of fitness workouts and programs that can help you achieve your desired summer body. Let’s explore the perfect workout plan for your beach body goals.

Set Your Goals 

Before starting any workout plan, you must set clear and achievable goals. Do you want to lose weight, build muscle, or tone your body? Knowing your goals will help you choose the best beach body workout that meets your needs. Once you have set your goals, it’s time to create a weekly workout plan.

Create a Weekly Workout Plan

Create a workout plan

A weekly workout plan will help you stay on track with your fitness goals. With Beachbody On Demand, you can access a variety of beach body workouts and programs, including strength training, cardio, yoga, and more.

You can create a weekly workout schedule incorporating different activities depending on your goals. For instance, if you want to lose weight, you can combine cardio and strength training workouts. On the other hand, if you build muscle, you can focus on strength training workouts.

Choose the Best Beach Body Workout 

With so many Beachbody programs available on Beachbody On Demand, choosing the best Beachbody workout for your needs can be challenging. However, you can narrow down your options by considering your fitness goals and preferences.

For instance, if you enjoy high-intensity workouts, you can try the Insanity program. On the other hand, if you prefer low-impact exercises, you can try the PiYo program.

Incorporate Beach Body Yoga 

Beach body yoga

Yoga is an excellent way to improve flexibility, balance, and strength. Beachbody On Demand offers a variety of yoga programs that can help you achieve your beach body goals. You can add yoga to your weekly workout schedule to improve your fitness and reduce stress.

Stay Consistent 

The key to achieving your beach body goals is consistency. Once you have created a weekly workout plan, stick to it. Stay motivated and push yourself to complete your workouts when you don’t feel like working out. Remember, achieving a summer body requires dedication and hard work.

With Beachbody On Demand, you can access a variety of fitness workouts and programs that can help you achieve your desired beach body. You can achieve your summer body goals by setting clear goals, creating a weekly workout plan, choosing the best beachbody workout, incorporating yoga, and staying consistent.

So, what are you waiting for? If you’re looking for more great advice on how to get started with your Beachbody on Demand workouts, visit NineFit today!


Cardio vs Strength Training: What Should You Follow?

In the fitness world, there are lots of debates about what type of exercise is right for you. One of the big splits is between cardio vs strength training exercises. People want to optimize the effort they spend in the gym, and don’t want to waste time with exercises that aren’t helpful for them. 

So should you do cardio workouts or weight workouts? Here are the pros and cons of both types of exercises.

Cardio Workouts

Cardio Workouts

Aerobic exercises, running, elliptical machines, jump ropes, and stationary bikes are some of the most common cardio workouts at gyms across the globe. These exercises get your heart rate up and increase your breathing rate.

Cardio Pros

  • Cardio is great for improving cardiovascular health and endurance
  • Cardio burns more calories in a shorter period of time compared to weight exercises– many people wonder “Does running burn fat,” and this is why the answer to that is yes.
  • Low impact cardio is safe and healthy for beginners and people who may have a lower starting fitness level.

Cardio Cons

  • Cardio isn’t as effective for building muscle and strength as weight exercises.
  • High impact cardio can be hard on your the joints.
  • Cardio can be repetitive and boring if you don’t switch up your routine regularly

Weight Exercises

Weight Exercises

Lifting weights, whether that is hand weights, bench weights, or machine weights, builds muscle and conditions you to be stronger.

Weight Pros

  • Gym weights are great for building muscle mass and strength.
  • Lifting weights improves bone density and help prevent osteoporosis
  • Weight exercises can be done with a variety of equipment or just bodyweight, making it easy to customize to your preferences and fitness level.

Weight Cons

  • It can take longer to see results compared to cardio exercises
  • Lifting may require more equipment or gym access than cardio exercises.
  • Lifting may not be suitable for people with certain injuries or health conditions

Cardio vs Strength Training

Cardio vs Strength Training

For many people, the best exercise is actually a mix of weights and cardio. Many people like to do cardio before weights as a warmup to get their heart pounding– doing cardio after weights isn’t as effective for your metabolism or heart rate. Incorporating both cardio and weight exercises into your fitness routine can provide a well-rounded workout and help you achieve your fitness goals. 

At Ninefit, we love to help people just like you get started with the exercise equipment and tips that you need. Check out the Ninefit blog for more helpful exercise information!