Fitbit Fitness trackers P1

Welcome to 5.14 fitness, 

Hi everybody. It was addressed in the last post how and why their has been a lack of posts. I apologise for it myself!

So, in this post I will shortly talk about my interest in the Fitbit ftiness trackers. Fitbbit is a company who sell fitness bands ( like smart watches ) products that are for tracking and viewing your fitness. Fitbit currently sell 4 products, I believe ,  and they all range in price. 

The first tracker, the Fitbit flex, is about £35 I think, and it has the most basic features of the 4 due to this price. However, it is still a nifty device and the features are Ideal for somebody who wants to keep track of their exercise and sleep. The trackers can pick up on how many steps you have walked, for how long, at what time etc... The tracker keeps a basic, yet accurate, recording on what you do in the day. It will log if you go out for a run, and the band will allow you to see how you did and how to improve.

I believe that the watch pairs to your device ( phone etc) and from there you can view your data 

The band also tracks your sleep and can wake you up without making a noise, which is very handy.

The band looks stylish and sleek, as you can see on the right. 

The next trackers, the Fitbit charge, is about £60. This tracker has the same features as the flex, however it has a few new things. First of all, it has a display on it which tells the time and gives data whilst you are on the go. It can track calories burned , active minutes steps climbed and many more. It has caller ID so links with your phone just like a smart watch. It is more accurate than the flex and also has a extremely long battery life.

Both these products come in a variety of colours, and they both look really nice to have on your wrist. They are cheap and stylish, and perfect if you are somebody who exercises regularly and wants to track your fitness.

Next post I will talk about the other two products, one of which is the tracker I think is the best and the one I am most likely to buy. 

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My start to Jogging/Running - Week 1

Welcome to 5.14 fitness, 

As you can see from my last post, I had decided to go running four times a week whilst I am on my six week holiday. The reason for this was to have an exercise which I could maintain and fit into my schedule as it gets jumbled around and becomes hectic due to the holiday. I wanted to do something that makes you feel good and helps as I will be eating more and being active less. Running was what I decided on doing, and I have done exactly that.

My first run, about three weeks ago, gave me a  good start to running. I ran 3.4 miles ( a little over 5k ) and did it on a route which I made on Strava . This allowed me to not worry about the route I was taking and just focus on the running. I ran a lot faster than I thought I would, which is probably thanks to Insanity. I went uphill quite a bit which I admit was a bit of a mistake, but overall I did quite well. 

The benefits I felt on this first run were pretty good. First of all, when I got back I felt very happy and good , due to how hard I had worked an what I had done. It made me feel more confident about myself and , most of all, allowed me to enjoy my day more. I also managed to see more of where I live. There are places which I ran through that I had never been before, and it was cool to discover these new areas. It was also good to post my results on Strava, so that others can see it. It was good to compare my results to other people and more notably, my pro cousin. 

The time for my first run was not brilliant, and the worst of all my runs by a long shot. This was probably because I took at easy, as on your first run you should not push yourself to hard. It is important to ease yourself into these things sometimes. I didn't experience any injuries and although it wasn't enjoyable, the run was definitely beneficial.
Over the course of the next week, I ran 4 more times and Improved greatly each time. This was because I pushed myself more and paced myself better. I took slightly different routes every time to make the run more interesting. 

My last run that week was a 5k run, and I performed very well in it. I completed 5k in 21 minutes, which gave me an average pace of 7:08 minutes a mile. For a beginner, I found this was very good and gave me a boost in confidence for more upcoming runs. I also had a 200ft elevation gain, which made things a lot harder of course. 

Add me on Strava - Will Henry Roberts

Next post I will talk about my second and third weeks and more about results etc..
Sorry about lack of posts, it has been poor I admit but I will try to post regularly on a Friday or Saturday now.

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My Goals - May Update

Welcome to 5.14 fitness,

Hi guys, I apologise for the long absence but both Jack and I have had two weeks of exams so have not had the time to post. 
However, these exams are now over and we are reading to get back to business, and I am starting by updating on my goals and routines. 

It has been a while since I last updated on this, and I have changed my schedule quite a bit. As you might tell, I am not a hard-core fitness fanatic that will push to extremes to get results. Instead, I workout 6 days a week and eat healthily. My workouts are all usually an hour long but may be less or more depending on the time I have. 

I mix together weight training, high intensity interval training and circuit training to formulate my workouts, and I base them around my day to day life,  I often have limited time, and so my free time is taken up by these workouts which makes them a lot less enjoyable! I only have a small amount of space ( my bedroom ) and so all my workouts can be done anywhere - trust me when I say that, my room is tiny.  
Last time I updated, I told you about my new weights plan and my full schedule. I have now changed that slightly, as I now have access to a gym once a week. This means that on a Wednesday I now do weight lifting and can work on areas I could not before. I have also introduced an extra abdominal workout so that I do it four times a week now. 

Here is my full schedule:
Monday- 40 mins Insanity followed by 20 mins Weightlifting
Tuesday- 25 mins cardio followed by 20 mins Abdominal workout followed by 10 mins chest workout
Wednesday 45 mins weight lifting followed by 20 mins Abdominal workout
Thursday- 40 mins Insanity followed by 20 mins Weightlifting  
Friday- 25 mins Abdominal workout 
Saturday- 45 mins weight lifting, 20 mins Abdominal workout
Sunday- Rest

As you can see, I still do Insanity twice a week which is incredibly effective and is very intense. It burns a lot more than regular cardio and trains all aspects of your body also. I hope this update tells you a little more about what I do- next time I will talk about the results of it. 

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Cardio - What to do? Part 2

Welcome to 5.14 fitness,

Today I will be carrying on a series of posts about Cardio and the different ways to do it.

Almost every sport has cardio implemented, whether it is running in football or swimming in water polo. This cardio is key in order to become a healthier, fitter and thinner person. It is important that Cardio is done ,as without it, a good measure of health can not be achieved. Sport is the perfect way to do Cardio, but there is other ways that can sometimes be more effective ( Jogging for example). The important rule here is: Cardio is key. Aerobically exercising : Getting your heart rate up, sweating and breathing like hell is important for us! Today I will be writing about  2 ways- Walking and Running 

Walking

Walking is the easiest of the three and also the most relaxing for most people. Walking is something that does not produce the best results as it does not have nearly as much intensity as running or cycling. Walking does little to raise your heart beat and wont make you lose weight as fast as other methods. However, Walking is easy and anybody can do it. Walking is integrated into our lives; we walk to get places and do work. Walking burns calories as it is engaging you muscles and is a form of exercise. Albeit not the most effective form, but nevertheless a form. 


Walking can be done easily- just get out the house and go for a stroll. If you can, walk the fastest speed possible as this will burn the most calories. Walk to the gym, or the park, or your friends house. Whatever the reason, walking at a speed is a good thing and is the perfect choice of exercise if you are incapable of strenuous activity. For example, if you are elderly, a walk can not only make you fitter but make you a lot healthier too! 

Running

Running is the most well known and an extremely good form of cardio. Running gets your heart rate up quickly and there is not many better ways to lose weight and get fit. Running only requires yourself and space, and I am sure there is plenty of space right outside your door. Whether, like most people , you get up early to run around your neighbourhood or you go for a late night jog, running is always going to be considered the go-to for cardio. 

Because of its popularity, Running has never been more amazing. There is a whole host of apps that can map your run, give you results and data, and pretty much make running as fun and effective as possible. For more information, look over some previous posts about apps like Strava and Google fit. 
There is a wide range of electronic gear to track your run and heart rate, as well as stylish clothing that makes running more comfortable. Wristbands like Fitbit track your sleep patterns also to extend the benefits of your run.  This form of cardio is perfect for those who do not have space and want results. It can be hard, yet is worth all the sweat and pain. Motivation is just a click away, there is a host of websites with helpful motivating features to encourage your run. With running, there is no excuses:  you can find the most unfit people running down your street sometimes. Whoever you are, Running , Jogging , sprinting or whatever you want to call it is just a few steps away...

Thank for reading, please follow and like (we will like and follow back) . Thanks again and peace!   

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Article- Does Exercise Really Make Us Smarter?

Welcome to 5.14 fitness, 

I came across an article when surfing the web which really caught my attention. It debates and answers the question that is - does exercise help us become smarter? I thought I would share it with you- as it is very interesting to read.   The article comes from the New York Times, as part of the 'well' section. 

Enjoy!

Exercise seems to be good for the human brain, with many recent studies suggesting that regular exercise improves memory and thinking skills. But an interesting new study asks whether the apparent cognitive benefits from exercise are real or just a placebo effect — that is, if we think we will be “smarter” after exercise, do our brains respond accordingly? The answer has significant implications for any of us hoping to use exercise to keep our minds sharp throughout our lives.

In experimental science, the best, most reliable studies randomly divide participants into two groups, one of which receives the drug or other treatment being studied and the other of which is given a placebo, similar in appearance to the drug, but not containing the active ingredient.

Placebos are important, because they help scientists to control for people’s expectations. If people believe that a drug, for example, will lead to certain outcomes, their bodies may produce those results, even if the volunteers are taking a look-alike dummy pill. That’s the placebo effect, and its occurrence suggests that the drug or procedure under consideration isn’t as effective as it might seem to be; some of the work is being done by people’s expectations, not by the medicine.

Recently, some scientists have begun to question whether the apparently beneficial effects of exercise on thinking might be a placebo effect. While many studies suggest that exercise may have cognitive benefits, those experiments all have had a notable scientific limitation: They have not used placebos.

This issue is not some abstruse scientific debate. If the cognitive benefits from exercise are a result of a placebo effect rather than of actual changes in the brain because of the exercise, then those benefits could be ephemeral and unable in the long term to help us remember how to spell ephemeral.

Studying this issue, however, is difficult. There is no placebo for exercise and no way to blind people about whether they are exercising. They know if they are walking or cycling or not.

So researchers at Florida State University in Tallahassee and the University of Illinois at Urbana-Champaign came up with a clever workaround. They decided to focus on expectations, on what people anticipate that exercise will do for thinking. If people’s expectations jibe closely with the actual benefits, then at least some of those improvements are probably a result of the placebo effect and not of exercise.

The scientists had seen this situation at work during an earlier study of video games and cognition. Past research had suggested that playing action-oriented video games improves players’ subsequent thinking skills. But when scientists in the new study asked video-game players to estimate by how much the games would improve their thinking, the players’ estimates almost exactly matched the gains seen on cognitive tests after playing. In other words, the cognitive benefits of playing video games appear to be largely a result of a placebo effect.

For the new study, which was published last month in PLOS One, the researchers repeated this experiment but focused on exercise. Recruiting 171 people through an online survey system, they asked half of these volunteers to estimate by how much a stretching and toning program performed three times a week might improve various measures of thinking, including memory and mental multitasking.

The other volunteers were asked the same questions, but about a regular walking program.

In actual experiments, stretching and toning regimens generally have little if any impact on people’s cognitive skills. Walking, on the other hand, seems to substantially improve thinking ability.

But the survey respondents believed the opposite, estimating that the stretching and toning program would be more beneficial for the mind than walking. The volunteers’ estimates of the likely cognitive improvements from gentle toning averaged about a three on a scale from one to six. The estimates of benefits from walking were lower.

These data, while they do not involve any actual exercise, are good news for people who do exercise. “The results from our study suggest that the benefits of aerobic exercise are not a placebo effect,” said Cary Stothart, a graduate student in cognitive psychology at Florida State University, who led the study.

If expectations had been driving the improvements in cognition seen in studies after exercise, Mr. Stothart said, then people should have expected walking to be more beneficial for thinking than stretching. They didn’t, implying that the changes in the brain and thinking after exercise are physiologically genuine.

Of course, this study was small and involved a self-selected group of people who happen to like completing online surveys. Some said they exercised, others said they did not. None claimed to be familiar with the science related to exercise and the brain, but it is impossible to know if people were being forthright.

Still, the findings are strong enough to suggest that exercise really does change the brain and may, in the process, improve thinking, Mr. Stothart said. That conclusion should encourage scientists to look even more closely into how, at a molecular level, exercise remodels the human brain, he said. It also should spur the rest of us to move, since the benefits are, it seems, not imaginary, even if they are in our head.

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My Gym Routine

Welcome 5.14 Fitness,




As you probably know due to friends contact, I have a free gym membership and a lot of you have been asking me what I do when I get there. This post will cover what I do, but remember they to my age, size and tailored to achieve my goals, which are size and performance based- in arms primarily.

 Warm-Up

• Bench 20kg 10 reps 5 sets 30 seconds rest
• Bicep Curls 7kg 25 reps 3 sets 30 seconds rest
• Chin-Ups 10 reps 3 sets 1 minute rest
• Pull Down Cable 50kg 15 reps 3 sets 30 seconds rest
• Push Up Cable 50kg 15 reps  3 sets  30 seconds rest

This is not what I call a gently warm up but one that you do to  get your muscles going at a high intensity without finding it too strenuous or difficult. I personally prefer to do more work on high sets, lower weights and lots of reps. This is because it is a greater way of burning fat, giving muscles greater definition and keeping fibres pure- presenting you with stronger arms but are smaller as they have less fat. I also often say how good it is to do lower weight sometimes as it increases strength ( see other posts for details) so this is a good way to fit this in.

Work Out    

• Bench 40kg 10 reps 5 sets 1 minute rest
• Bicep Curls 12kg 5 reps 5 sets 30 seconds rest
• Free Weights Chest 14kg 5 reps 5 sets 30 seconds rest
• Chin-Ups 15 reps 5 sets 1 minute rest
• Leg Lift Cable 40kg 15 reps 5 sets 1 minute rest
• Pull Down Cable 70kg 15 reps 5 sets 1 minute rest
• Push Up Cable 70kg 15 reps  5 sets  1 minute  rest

I really do not like to spend too long in the gym as after a while I can start to feel damage being done to my body and I will ache for the rest of the day. So around an hour is great for me as it allows me to get my stuff done and not take too long. I much prefer weight free training as it is a lot safer and easier to do, however it is much quicker to use weights as they get results far faster, so they need to be done in reality. But do not over light or get carried away. I go gym for an hour 4 times a week, so my body has time to recover.

Hope this helps, had a really useful week full of lessons and information. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also add the blog to your reading list and follow that way so please do so it is much appreciated)- work hard and peace!






Jason



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Daily Diary: Remembrance Sunday

Welcome to 5.14 Fitness,


This post is just another weekly diary post to inform you on my progress towards goals. Today is remembrance Sunday, which is not only an inspirational day for us all to reflect upon but also a day that means a lot to me in particular as I have friends/family who have served/are currently serving in the armed forces and it is an important day for us to remember what they do and have achieved.


My goals for the month

Moving on, so this week I have been trying out some new workouts but I have also been aiming to get back in to the swing of things and back into routine.  As per usual my big aim is to increase size and performance as it will help me in all the sports I compete in and raise the level of my performances dramatically. In particular strength, speed, endurance and flexibility are things that can really help you stand out in any sport so I see at as an important area to push towards.


What actually happened


So this week actually went pretty much how I intended, big shock I know! But I started the week off well, the new bicep workout was going well, I was stretching reasonably often and I was already feeling the benefits, I also brought back the stomach fat burning workout which I did on Thursday and Friday, surprisingly I also managed a brief general ab workout and had time for squats. I will be perfectly honest, my legs have been aching a bit recently so I have been cutting back on the squats as the legs are not used to having to work and carry out normal duties, so hard I think they require the most rest time at the moment. Despite my good progress, I did drop most exercises on Saturday, after football I spent the rest of the day out with the lads which was good, but should be kept as treat- mostly due to the unhealthy food I consume.


Bringing me on to diet, I have said a balanced one is the one for me but that gradually became more fatty as the days went on and this was not necessarily too bad of a thing as it did remain reasonably healthy, just the fatty food section sneaked up a tad higher than intended, and fatty foods do provide energy which gets you bigger quicker, but anymore than what I had would have been too much I think.


Results


I feel as if I had a reasonably successful week, and that I am hoping to see improvements in performance soon, I have started to see the buds of a couple such as legs starting to grow but we still have a fair way to go before I have made noteworthy progress. Inside I feel fine and confident, outside I look to be healthy and generally not too bad maybe a bit more size and a bit less belly fat than at the moment but I will soon work that off!


Next Week


I am super busy with sporting fixtures starting Monday, so I do not know if I will have too much time to post but it will good for burning that belly fat so it is well worth it. I will workout when I can, but listen to my body and rest when I need one as well.


Lessons Learnt


Listen to your body- if you need a rest, take one. |There is no point in over working when the muscles need time to grow and develop, it is necessary to take a rest so that you can get the best results. You also increase chances of injury; that helps no one!


Hope this helps, had a really useful week full of lessons and information. Please read again, check out other posts, some comments plus ones etc., would be nice and any following is returned (you can also add the blog to your reading list and follow that way so please do so it is much appreciated)- work hard and peace!


Jason

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Smoking part 1 ( why people do it & effects on the body )

Welcome to 5.14 Fitness,










This post is another on the requested topic of consequences of an unhealthy lifestyle and how you can adapt it to help you get back on the right track. It will high light the effects that smoking has on the body.






Why do people smoke?


Most commonly people start to smoke when they are finishing high school or in their teens and therefore, are addicted by when they reach adulthood. The majority start at this age due to the fact, it is seen as either "cool"or "gangster" to do so increases social status and providing people with a group, making it fashionable or a trend to smoke and be included.


However once people have finished with school, university etc., they start to assess their lives and find faults; they think about how they could correct them. They then realise that smoking is doing them all kinds of damage and decide they want to stop. But nicotine is highly addictive and after the many years of smoking it has become hard stop. It is a habit that is very difficult to break. There are many different reasons why people smoke.
The main reasons behind smoking are:

1. To appear as if they are more mature as it is illegal to smoke under 16-18 in most places
2. Fit in with friends or with a group such as with their family or for obliged to by peer pressure in order to be accepted
3. To experiment, to try out different things just to say they have done it have gained the experience
4. Because they have been told they should  not- to rebel or be seen as intimating or bad. This is for the excitement or thrill that comes with the prospect of being caught.
5. To relieve stress or pressure, the chemicals inside tobacco help you relax and wind down; release tension
6. To control their weight, it puts you off eating but also decreases you enthusiasm/ability to exercise, so you can loose or put on weight.

Affects of smoking


Brain


By smoking, you are more likely to have a stroke. Furthermore, smoking increases the risk of having  strokes by more than 50%, which is likely to cause brain damage or worse still death- the risk of dying from a stroke is doubled for a smoker.


Smoking can increase your risk of a stroke due to the fact that it increases your chances of developing a brain aneurysm. These are bulges in the blood vessel cause by a rupture in the blood vessel walls. If the aneurysm then bursts it can cause a life threatening  condition known as a subarachnoid haemorrhage, which is essential a stroke, that can cause extreme brain damage or death.


Circulation


When smoking, the toxins released from the Tabaco smoke enter your blood. Once they are in your blood they then:

• Increase the thickness of the blood; making chances of a clot a lot higher
• Increase your blood pressure and heart rate, making your heart work harder than it has to/ does normally
• Thins down your arteries, reducing the amount of oxygen that can be carried in the blood then to the muscles.

These make the odds of having strokes, heart attacks and other heart related issues, which can result in serious problems including death.


Heart


By smoking you are damaging your heart and effecting your blood circulation, which rapidly increases the risk of conditions like coronary heart disease, heart attack, stroke, peripheral vascular disease -ruptured blood vessels- as well as cerebrovascular disease (which is damage to the arteries/veins that pump blood to the brain).


The Carbon monoxide from the burnt Tabaco and nicotine both force the heart to work harder. They also increase your chances of developing blood clots. Some of the other chemicals in Tabaco smoke damage arteries, which can lead to furring of the arteries.


Lungs


Lungs are one of the organs that are affected the worst by smoking, due to the tar content. If you smoke you are very likely to notice a considerable increase in coughs, colds, wheezing and asthma. In addition it can cause fatal diseases like pneumonia, emphysema and lung cancer. Smoking is the cause of 84% of deaths due to lung cancer and 83% of the deaths from chronic obstructive lung disease, including bronchitis.


Mouth and Throat


Smoking causes issues that are seen to be unattractive such as bad breath, yellow  teeth, and can  it can also cause gum disease and damage your sense of taste.


Smoking is known to cause cancer in your:

• lips,
• tongue,
• throat,
• voice box
• gullet (oesophagus) Around 93% of oropharangeal cancers (cancer in part of the throat) are due to smoking.

Stomach


By smoking you have an increased chance of  developing stomach cancer or ulcers. It can also can weaken the muscle that controls the lower end of your gullet (oesophagus) allowing  acid from the stomach to travel back up your gullet, this is known as reflux. Smoking is a way that you can significantly increase your chances of getting kidney cancer, and the more you smoke the greater the risk.


Skin


Smoking reduces the amount of oxygen that is absorbed into your skin. Consequently, your skin ages quicker and makes your complexion look grey and dull. The toxins in your body also cause cellulite.


Smoking prematurely ages your skin by around 10 and 20 years, and increases facial wrinkling, particularly around the eyes and mouth. Smoking even gives you a morose, yellow-grey tone in the face and hollow cheeks, which can cause you to look gaunt.


Production and Fertility


Males

• Damaged blood supply to penis
• Damaged sperm
• Reduced sperm count
• Sterility

Females

• Reduce fertility
• Affects babies health whilst inside the lady
• HPV
• Miscarriages
• Premature birth
• Stillbirth 

Bones


Smoking causes your bones to become weaker and more brittle. Women in particular as are more likely to suffer from brittle bones (osteoporosis) than non-smokers.


Hope this helps, more posts coming soon, thanks for reading, please follow the blog and me ect, do all the usual stuff- work hard and peace!


Jason

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Strava review part 2

Welcome to 5.14 fitness,

This is part 2 of the review that I posted yesterday on the fitness app Strava. Strava is an app on both android and IOS that tracks your exercise and presents it to you and your friends in a simple yet beneficial way. The first part of the review has already been posted, so if you haven't seen that, I recommend go checking it out before reading this.

Strava is an app that is based on the website, which has a few more features on it. The website has the usual activity feed and goals, however has a great feature called segments. These are very good for if you are going running. Segments are either big or small routes that other people run or cycle in that particular area.
For each segment, there are times of how other people have done, how quick they went and so on. In my opinion, this is a great way to challenge and give meaning to your run or cycle, This is because with each segment you can try to get the quickest times, and beat other around you. This is also a good way of meeting people and gaining support from other like you.
There are plenty of segments, and I was really surprised to see that there are hundreds of people challenging and racing them. This is, for me, is a brilliant feature and I know of someone who has got top in a segment- something that is very hard to do! There are lots of segments to do, I can spot loads a short distance away from where I live. Some are on streets right next to mine.

Another feature on the website is the route maker. This lets you make routes for your run or cycle, which is then automatically put on your phone ready to start whenever you want.. The route maker is good at giving you the right information, as it tells you things like distance and elevation. It is a good to feature to have, as it gives  you  set goals when doing your exercise, so you know that at the end of it you have achieved what you want. Despite this, I grew very frustrated with the route maker, as it was very hard and slow to do, As I was trying to navigate the map, it would not let me move around, instead plotting new points that I did not want. After what felt like an eternity, I finally managed to get the hang of it, though it meant the process was quite slow. Despite this, the finished product is good and effective, especially on the app.

The premium version of Strava, costing 59 dollars in  US, is not owned myself therefore I can not give my personal opinion on it, yet I can tell you about the features.
Firstly, your goals is vastly improved and you can customise them and set different time scales. You can set goals on segments, which help you to get there sooner , by setting deadlines.
With premium, you can have access to a range of training videos, which may or not be helpful for yourself. The videos give helpful insight on how to do exercise properly.
Premium includes more advanced analysis of everything you do , and it gives you so much data that you'll feel stuffed.  It gives you real-time segments , and even a personal heat map.
Premium includes lots of other things, so go to www.strava.com to find more details.

My final point is on the settings and compatible apps. As you may know, plenty of fitness apps have support for each other, and Strava is one of these. Despite this, Strava only links with a disappointing three other apps, These apps are Instagram, my fitness pal and Google fit. Now Instagram is not a sport app, so really there is only two, My fitness pal and Google fit are both apps which I will be reviewing in future posts, and they are both one of my favourite fitness apps, so at least Strava is linking with some good ones. As for how they link up, there are not many ways in which they do. For more information about this, I will explain when I review the individual apps.

Now for the Conclusion, and here are my Pro's and Cons.

Pro's:

• Great tracking of Runs and Cycles , with good data feedback and precise tracking.
• Great social integration, with a great feed layout and plenty of data to compare to yours. 
• Good reward and accomplishment system. 
• Nice website with good features on it.
• Great segments feature, which gives you great motivation to exercise. 
• Lots of features 
• App partnerships

Cons

• Bad support for exercise other than running or cycling.
• Weak goals system for free app
• Have to pay a lot for premium version, which is not that different to standard. 
• Slow and annoying route builder 
• Not many compatible apps to link with 

Overall, I think that Strava is a great app for running and cycling, arguably the best out there. It is great from a social point of view, and has lots of features to make it great. If you are more of a circuit training or weight lifting person, then this is probably not the best for you. If I were to rank it out of ten, I would give it a ;

7/10

Be sure to stay tuned for new app reviews, The next app being reviewed is myfitnesspal- a personal favourite. Thank you very much for reading , hope you liked this review, and please hit like or subscribe to this blog. Thanks again, and peace!

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