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Saunas have been used for thousands of years and are still popular today. Here is everything you need to know about Sauna in 2021. A sauna can help people to unwind and relax, and it may have other health benefits.

Sweating has long been used as a therapy. The Mayans used sweat houses 3,000 years ago, according to Harvard Health Publications. In Finland, saunas have been used for thousands of years, and 1 in 3 Finns still use them. In the United States (U.S.), there are thought to be over a million saunas.

The main benefits proposed for saunas are relaxation and cardiovascular health. However, a sauna may not be suitable for everyone.

Fast facts on saunas:

Here are some key points about saunas.

A sauna is a room in which people aim to relax in dry heat.

It may provide benefits for cardiovascular health that resemble those derived from exercise.

Drinking alcohol before or during a sauna can be dangerous.

Anyone who has a cardiovascular problem or who is pregnant should seek medical advice before
using a sauna.

What is a sauna?
A sauna is typically a room heated to between 70° to 100° Celsius or 158° to 212° Fahrenheit.
Traditional Finnish saunas usually use dry heat, with a relative humidity that is often between 10 and 20 percent. In other sauna types, the moisture is higher. Turkish-style saunas, for example, involve a greater level of humidity.

Sauna use can raise the skin temperature to roughly 40° Celsius or 104° Fahrenheit.
As the skin temperature rises, heavy sweating also occurs. The heart rate rises as the body attempt to keep cool. It is not uncommon to lose about a pint of sweat while spending a short time in a sauna.

Possible health benefits

Regardless of how a sauna is heated, or the humidity level, the effects on the body are similar.

When a person sits in a sauna, their heart rate increases, and blood vessels widen. This increases circulation, in a similar way to low to moderate exercise depending on the duration of sauna use. Heart rate may increase to 100-150 beats a minute while using a sauna.
This may bring some health benefits.

Easing pain
Increased circulation may help reduce muscle soreness, improve joint movement, and ease
arthritis pain.

Reducing stress levels
As the heat in a sauna improves circulation, it may also promote relaxation. This can improve
feelings of well-being.

Improving cardiovascular health
The reduction in stress levels when using a sauna may be linked to a lower risk of cardiovascular events. After adjusting for cardiovascular risk factors, increased sauna use was linked with a reduced risk of fatal cardiovascular-related diseases.

Participants who used the sauna two to three times a week were 22 percent less likely to experience sudden cardiac death than those who only used it once a week. Those who used a sauna four to seven times a week were 63 percent less likely to experience sudden cardiac death and 50 percent less likely to die from cardiovascular disease than those who only used a sauna once a week.

Sauna use may also be associated with lower blood pressure and enhanced heart function.

Skin problems 

A dry sauna dries the skin during use. Some people with psoriasis may find that their symptoms reduce while using a sauna, but those with atopic dermatitis may find that it worsens.


People with asthma may find relief from some symptoms as a result of using a sauna. A sauna may help open airways, loosen phlegm, and reduce stress.

Health risks and precautions 

The moderate use of a sauna appears to be safe for most people. However, a person with cardiovascular disease should speak to a doctor first.

Blood pressure risks

Switching between the heat of a sauna and cold water in a swimming pool is not advisable, as it can raise blood pressure. Sauna use may also cause blood pressure to fall, so people with low blood pressure should talk to their doctor to make sure sauna use is safe.
People who have recently had a heart attack should also talk to their doctor first.

Dehydration risk

Dehydration can result from fluid loss while sweating. People with certain conditions, such as kidney disease may be at a higher risk of dehydration.
The increased temperatures can also lead to dizziness and nausea in some people.

To avoid any negative health effects, the following precautions are also advised:

Avoid alcohol: Alcohol increases the risk of dehydration, hypotension, arrhythmia, and sudden death.

Limit time spent in a sauna: Do not spend more than 20 minutes at a time in a sauna. First-time users should spend a maximum of 5 to 10 minutes. As they get used to the heat, they can slowly increase the time to about 20 minutes.

Drink plenty of water: Whatever type of sauna a person uses, it is important to replace the fluids lost from sweating. People should drink about two to four glasses of water after using a sauna.

Avoid sauna use if ill: People who are ill should also wait until they recover before using a sauna. Women who are pregnant or those with certain medical conditions, such as low blood pressure should ask their doctor before sauna use.

Supervise children: Children aged 6 and above are safe to use a sauna, but should be supervised when doing so. They should spend no longer than 15 minutes in there at one time.

Taking a steam bath can be a very refreshing experience for your body and mind. But, in today’s busy world it is difficult for people to find time to go to a spa or health club often to take a steam bath. The best solution is to set up a steam room in your home and spend a few minutes everyday to have an energizing steam bath.

But, before you install a steam room, you need to find a generator capable of powering it. Here are a few guidelines to help you find the best steam generator from the numerous options available in the market.


What is a steam room?

First, let us understand a steam room and the way it functions. A steam room or steam shower is a small, enclosed room fitted with a steam generator and a vapor-tight door. The floor, walls and ceiling of a steam room are usually made of materials like tiles that are impervious to heat. The heat from the generator boils the water and the resultant vapor gets filled in the room.

The room will also have a bench or similar seating that allows you to relax enjoying the steam. It can often accommodate two or more people, making it a comfortable space for the entire family to spend time together.


How does a steam generator work?

The steam generator operates in a very simple way by heating up the water stored in a tank within the generator and the steam is released outside as the water boils. They are easy to install and operate with no complex use of technology and provides a warm and soothing steam shower to the user.


Qualities of a good steam generator

These are a few qualities that you must look for while purchasing a steam generator from the shop.

Generates steam in very less time

A warranty period of at least 2 years for the whole generator and more for component parts

Compact design that helps it to fit into any space

Easy control panel to regulate the amount of steam

Safety features to prevent short circuits and similar accidents

Digital display to monitor temperature and time

Auto diagnosis option that notifies any complaints

Simple to install and operate

Presence of water-proof sensor

Facility to add fragrance or essential oils to enjoy a refreshing aromatherapy

Free from noise during operation



A steam room can be a highly promising one-time investment for your home. It helps each family member to stay refreshed and healthy everyday without taking the trouble to go out. If you are planning to set up a home steam room, Bonn Sports can be your best choice for buying steam generator in Dubai. Bonn Sports is the leading provider of high-quality fitness equipment and sauna and steam generators in Dubai. We help your fitness dreams come true.

Extensive scientific studies conducted on human physique and fitness has always stressed the importance of regular workout in a person’s life. This has also led to people being more aware of their health, and the impact that daily workout can make in helping them to stay fit and refreshed at all times.

Based on physiological studies, there has been a tremendous progress in the kinds of fitness training being imparted to the mass by fitness trainers. High Intensity Interval Training (HIIT) is a highly popular form of workout, especially used by sports persons that can give great results in less time.

What is HIIT workout?

High-intensity interval training is a cardiovascular workout session that includes short periods of intense anaerobic exercise combined with even lesser durations of recovery periods repeated alternatingly many times. As there is no universal rule applicable to the duration of an HIIT session, this workout usually extends up to 30 minutes, based on the practitioner’s current fitness level.

Benefits of HIIT workout?

High Intensity Interval Training can impart numerous benefits to your body. Here are a few merits of adding HIIT session as a part of your daily workout routine.

Saves Time

Lack of time is a major factor that prevents most people from doing their daily workout. In today’s busy life schedule, common people cannot afford to spend too much time on exercises. But, HIIT helps such people to maintain their health without compromising on time. Within a maximum of 30 minutes duration, HIIT helps to burn more calories than a usual cardio session like running or cycling, and it also increases your strength and stamina.

Burn more calories

HIIT helps to burn extra fat and calories at a higher rate than traditional cardiovascular workouts. It continues to have an effect on your body even after the workout session is completed. To compensate the energy loss during the intense HIIT workout, your body continues to function at a faster rate and thus burn extra fat for an extended period of time.

Increases metabolism

HIIT session has the power to accelerate the metabolic activities inside human body. As per studies, interval walk training had a positive effect on patient suffering from Type 2 diabetes. It has also been proved to reduce abdominal fat more compared to normal exercises.

Improves strength

HIIT serves as a complete fitness aid by providing the merits of both aerobic and anaerobic workouts. While burning extra calories on one side, it helps to build your body by adding muscle mass and strength. Muscle building is very much important in your daily life as it allows you to perform all activities with ease and keeps you away from diseases.

Keep you in shape

As it combines many exercise variations, an HIIT workout helps you to maintain your body shape. Human body is supposed to have a specific shape in accordance with our skeletal system that makes us beautiful and allows easy movement. Today’s lifestyle that involves very less body movements has made most of our muscles weak and is the main reason for back pains and spine injuries. HIIT workout allows us to engage all our muscles and helps to regain its lost shape and strength.

Best Cardio Machines for HIIT

With the increasing demand for HIIT workout, a lot of gym equipments focusing solely on HIIT has emerged in the market. Here are a few effective cardio machines that will take your HIIT workout to the next level.

Stair climber

Curved Treadmill

Ski ergometer

Recumbent bike

Rowing Machine

HIIT cardio trainer


How to select best cardio machines for HIIT?

There are certain qualities that you must look for while purchasing gym equipment for your fitness club or home. These factors differentiate one machine from the other.

User friendly design

If a machine is too complex to handle with too many buttons and electrical components, it may hinder the joy of workout and will consume a lot of time for operation. This may also need a lot of maintenance very often and require high cost. So, opt for a simple machine that is easy to operate and has a user-friendly design.

Engage the Entire Body

While some machines are meant to engage some parts or tune specific muscles of your body, some others help to engage the whole body. If you can get the required amount of exercise for your entire body with a single machine, it is highly economical and also saves space. So, go for such machines especially if you need them for a home gym. Rowing machines, ski ergs and SPARC are good examples of such machines engaging the whole body.

Easy to handle

How easy it is to handle your workout machine? Does it engage a lot of space? Does it have wheels to move it from one place to another? Will it fit into a corner after usage? Ask all these questions before you choose your HIIT workout machine. A good workout equipment will always be a perfect fit for your home or gym.

Adding Air Resistance

Air resistance will increase the quality of our workout by exerting more pressure on the muscles. Machines fitted with fans will provide air resistance as you exert more pressure on them and creates the needed impetus for a better HIIT workout.

Effective Consoles

Good HIIT workout equipment will have effective consoles that allows users to know the amount of exercises done within a given time. Advanced cardio workout machines even show the heart rate data that helps the user to identify the required training intensity.


High intensity interval training is getting more and more in demand these days as people have started realizing the importance of daily workout in their daily life. Even the common folk are well educated and aware of their health preferences and highly care for their fitness. We at Bonn Sports offer the best gym equipment for sale in UAE and Middle East. We are also the leading suppliers of branded gym accessories in UAE. Our fitness expert will guide you in selecting the best HIIT workout machine that can give your whole body a comprehensive workout experience.


Muscle injuries are a very common health issue that affects everyone and distorts your daily routine, especially if you are in the habit of doing a daily workout. These may include sprains, cramps or strains in major muscles like hamstrings, quadriceps, calves, groins and biceps or minor strains in other parts of the body. This may occur as a result of over exertion in the muscles due to heavy workout, wrong workout patterns or any other laborious physical activities.

Although, the injury is limited to a particular area of your body, it may affect your entire routine and sometimes you might have to refrain from workout for a few days or weeks. But, by following the right fitness practice, you can continue with your daily training without long breaks. Let’s see how you can overcome common muscle injuries with the right fitness routine.

Get medical assistance

The first thing you should do is to get help from a medical professional. Take his advice and if the injury is severe you may go for a scan or x-ray of the affected area. Right diagnosis is very important to find the exact remedy for a problem. If you delay consultation or remain satisfied with a wrong self-diagnosis, it may worsen the injury and may result in permanent damage.

Also, don’t try to suppress the pain or injury with painkillers, instead go for the correct treatment that cures the root cause. Otherwise, the pain will aggravate after the effect of the medicine.

Find a fitness trainer

Just because of an injury in a single area, you need not compromise on your entire workout routine and fitness goals. You can take the help of a fitness trainer to learn about the possible workout remedies that can be done without causing over exertion to the injured muscles. He may even help you with some specific exercises that can accelerate healing and restore your health.

High Intensity Interval Training

High Intensity Interval Training (HIIT) training is highly beneficial to maintain a healthy physique without putting extra burden on the injured muscles. They work in two ways – by building strength and supplying fresh blood and oxygen to all body parts. There are a wide variety of HIIT movements that built muscles in different parts of our body, along with pumping large amount of oxygen to the entire body cells.

Choose those workouts that do not put strain to the affected area. Take the help of a fitness trainer to find the right movements that can strengthen the affected area. There are many machines available in fitness stores that can assist in your daily HIIT workout. Contact customer care for the best gym accessories in UAE. 

Balanced diet

A balanced diet with ample nutrition supplements can accelerate healing if complemented with the right dose of medicine and moderate workout. There are certain food items that can trigger the inflammation caused by injuries like refined sugar and wheat. At the same time you may increase consumption of high protein diet, salads, fruits etc. that energizes and heal your body.

Sauna therapy

A sauna bath is the best solution to cure muscle injuries. If you have a sauna room or steam room attached to your home, engage in a sauna bath at least 5 times a week to get maximum benefit. Even if you don’t have an injury, having a sauna session up to 30 minutes a day for 3-4 times a week can do wonders in your health. The heat from the sauna will relax your muscles and reduce pain and inflammation. If it is done after your daily workout, the cumulative effect of both will give you a fast recovery from injuries.


From the above given tips, it can be inferred that muscle injuries are not something that should be allowed to create a temporary or permanent to your fitness goals. But, it is important to follow the right course to get healed at a minimum time. At Bonn Sports, we provide highly advanced gym accessories in UAE. We are also the suppliers of branded spa equipments and sauna heaters in UAE. We build customized sauna rooms for gyms, hotels, spas and homes. Contact us anytime for all your fitness needs and consultation in Sharjah and UAE.

Are you a person who loves to take a sauna bath often? If so, which type of sauna do you prefer – a traditional sauna or an infrared sauna? What qualities really differentiate one type from the other? Let us have a look at the different types of sauna rooms and which one suits your likes and preferences. If you are planning to set up a sauna in your home, ensure that you pick the right one of your choice.

Types of sauna heaters

Let us take a walk through the different types of sauna heaters available across the market.

Smoke sauna: These are the oldest and original Finnish sauna that originated in Finland. It operates by heating large pieces of rocks in an enclosed sauna room with no chimneys. Birchwood is burned beneath the rocks to heat them and the smoke fills the entire room. The fire is extinguished and the smoke is let out through the door just before the user enters the room. But, the heat and aroma lingers for a long time providing a pleasant sauna bath. Although popular amongst sauna lovers it is very difficult to maintain in today’s busy schedule.

Wood burning sauna: This is very much similar to the smoke sauna and resembles the traditional Finnish sauna. Pieces of stones are heated by means of burning firewood under the stone. But unlike smoke saunas, they have chimneys to let the smoke outside and heating is done by means of hot stones only. Pros and cons are similar to the smoke sauna.

Gas fired sauna: This is a highly preferred sauna heater as it is easy and less expensive to operate than other forms. It heats the room quickly than its traditional forms and creates a gentle heat that provides a pleasant sauna experience. But, it is a bit risky if proper ventilation facilities are not available.

Steam Sauna: This is more similar to the Turkish spa rather than a sauna, since it has high level humidity and lower temperature compared to traditional Finnish sauna. Temperature in a steam sauna is controlled by a thermostat and is maintained at 49 degree Celsius.

Electrically heated sauna: Electric sauna heaters are one of the most popular saunas in use nowadays. Most of them are wall mounted and have remote control options. They are highly effective, trendy and comfortable to use. Different size variants are available as per the size of the sauna room.

Infrared sauna: Instead of heating the room, they operate by radiating heat onto a person’s body directly. Rather than being a traditional sauna, they work as a heat therapy room. Heat from an infrared sauna is modified as per the radiant heat of your body, which helps the body to absorb maximum heat without any energy wastage.

The benefits of an infrared sauna

Though, all saunas have a positive impact on your health, infrared saunas have some additional benefits that make them a better choice than its counterparts.

More effective – They work at a mild temperature below 125F, while traditional saunas go beyond 200F. This helps you to stay for longer periods and derive more benefits from the sauna.

Low energy consumption – They utilize much less energy compared to traditional saunas as the power required is just enough to heat the body instead of the entire room. Also, it does not contribute to the emission of green gases or toward the depletion of non-renewable resources. Thus, it is a truly sustainable solution compared to traditional methods.

Less expensive – As a result of consuming very less energy compared to traditional saunas, infrared saunas are really affordable for home saunas. The installation charge and maintenance charges are also less compared to other types.

Safe for all – Infrared heater is very safe compared to electric or gas saunas. The heat radiating from the equipment is the same that is used in incubators for new born babies and is safe for everyone including those with health problems.

Easy maintenance – Being simple with less accessories, infrared saunas are easier to maintain than the traditional forms. So, it’s highly comfortable for the busy modern life.

Need a home sauna?

Having gone through different types of sauna heaters and their benefits, which sauna do you consider the best to be installed in your home? Does installing an infrared sauna at home sounds better to you than the traditional ones? Then, contact Bonn Sports for the best sauna heater in UAE. We are the leading supplier of sauna accessories in UAE including Tylo, Harvia and Amerec. Make your home a pleasant haven with splendid sauna rooms customized to your preferences with Bonn Sports branded sauna and steam supplier in UAE.

Sauna bath helps improve the benefits of a workout, if you have a sauna session immediately after exercise. According to a study published in the Journal of Science and Medicine in Sport, the physiological adaptations of sauna bathing can enhance endurance level. Sauna bathing for half an hour immediately after cardio workout provides an additional stimulus in the form of blood volume increase.

Let’s take a look at the major benefits of using a sauna, post-workout.


Accelerate Muscle Recovery

Our body muscles get tired and needs some recovery after an intense workout session. During a hard workout, muscles are exposed to great strain that may cause microscopic injuries within the system. If proper care is not given, this may lead to inflammation, cramps or soreness in muscles. Studies suggest that sauna bath therapy helps alleviate pain in the joints, muscles and tissues.

Taking a sauna bath after your workout session will help increase blood flow towards the exhausted muscles and the heat generated by the sauna will relieve the muscle tension, thus accelerating the recovery process.


Supplements Weight Loss

Obesity is a major problem that people face today. Many of them spend too much money on weight loss and still continue to suffer due to life style issues. Intense workout is a good solution to curb this problem. But, if you can combine sauna therapy along with workout, the result would be far better. Sauna bath is supposed to boost the functioning of lymphatic, cardiovascular and immune systems.

Infrared saunas have been proved to enhance the production of human growth hormone (HGH) and reduce cortisol levels, which helps in weight loss. Cortisol being the major stress hormone, sauna bath also helps to lower stress and anxiety levels. As stress is a major cause of obesity, it indirectly helps in weight loss. Bonn Sports is one of the best solutions for Sauna Electric Heaters in UAE.


Cleanses the Body

Sauna bath is proved to cleanse and detoxify your body cells. As we know, a major portion of our body toxins are removed through sweating on a daily basis. Sauna bath induces more sweat from our body thereby expelling toxic elements like nicotine, alcohol and heavy metals.

Having a sauna bath 3-4 times a week after your workout session will help eliminate the toxins from your body and keeps you clean. But, remember to consume lots of water before and after the sauna sessions, as a large quantity of water is lost from the body in the form of sweat.


Improves flexibility

Heat helps to reduce the rigidity of your muscles and provide better flexibility to the body. So, if you combine sauna bath along with daily exercise, it will improve the quality of your workout. Especially, infrared saunas provide far better results than other types due to deeper penetration. If you perform hot yoga inside a sauna room, your performance level gets intensified as a result of the heat absorbed by the muscles and tissues.


Strengthens cardiovascular system

Regular sauna bath after the workout also helps to strengthen your cardiovascular system. It increases the metabolic rate and stimulates your heart and lungs. Breathing becomes clearer and more oxygen is pumped into the tissues.



If you are new towards sauna therapy, it would be better to start with a 15-20 minute session and steadily increase the time to 35-40 minutes. As we discussed, taking a sauna bath regularly especially after your gym workout can decrease body fat, relax muscles, improve cardio strength and help achieve fitness goals.

Bonn Sports is a branded sauna and steam supplier in UAE providing high quality sauna accessories from Harvia, Amerec and Tylo. With many years of experience in providing sauna electric heaters in UAE, we have been able to deliver state-of-the-art sauna accessories to all our clients. Contact us online to receive the best quality sauna electric heaters in UAE and relish a soothing sauna therapy.


Have you ever thought about the environment while selecting your sauna heater? If not, it’s time to take a serious thought on the subject. Because, a small positive step from your side can create a great impact in reducing the global ecological footprint. Let us discuss a few points that can be considered while selecting a sauna heater so that your health choice is equally sustainable and healthy to the environment and its inhabitants.


Types of Sauna

Infrared Sauna – They use lamps that produce electromagnetic radiation to heat your body instead of the whole room. Heat produced is usually lower compared to other types and stays around 60 degree Celsius.

Wooden Sauna – This is a traditional method and uses burning wood to generate heat directly or by heating sauna rocks. You can add further heat and humidity to the room by pouring water onto the rocks at intervals.

Electric Sauna – This is very common in health clubs and Gyms and uses electrical heaters to heat sauna rocks. It produces dry heat with no humidity.

Steam Sauna – These ones use steam produced from boiling water to generate heat and humidity. They are also known as Turkish saunas.


How to select a sustainable sauna heater?

Choose a heater that has exact size, because selecting a heater that is too small or large in size may lead to an increase in the consumption of electricity or firewood.

The sauna walls and ceiling whether made of stone, glass or equivalent surfaces should be insulated well as otherwise it may lead to a loss of power. Even if non-insulated, it should be compensated by increasing the volume of the sauna.

Customize your sauna with regard to personal bathing preferences. For those who use the sauna often, it is preferable to have a heat storing electric heater.

Angular split-face sauna stones are a good choice as they store enormous heat and allow loose placement of stones. They are also a better sustainable choice as it involves fewer ecologically harmful processing than rounded stones or ceramic stones. Always choose high quality stones to get better heat and boost the lifespan of the resistors.

At Bonn Sports, we have high quality sauna electric heaters and sauna accessories in UAE from top brands like Harvia, Amerec and Tylo, which features efficient thermal insulation that allows the heater to provide sufficient heat with very little electricity. The heater works best in saunas with good thermal insulation and no thick materials such as wood or concrete.


Proper use of sauna heater

Do not heat the sauna heater for longer periods than what is necessary. It is advised to keep the temperature at 60-80 degree Celsius in order to avoid overheating.

Always remember to switch off the heater after you have finished bathing. It would be better to allow the lingering heat to dry off the sauna room surfaces.

While replacing a damaged or old electric heater with a new one, take the old heater to a recycling facility.

If several people bath at the same time, the heater running time and energy consumption can be reduced.

Close the sauna room window during bath so that heat loss and energy consumption can be prevented.

Proper drying of the sauna room helps to improve the life span of wooden surfaces. This can be done by using the residual heat and no need to further switch on the heater.

Proper maintenance gives the heater a longer lifespan. It is desirable to replace the stones within every two years or more frequently if the usage is more. Bonn Sports is a one stop solution for customized and branded sauna accessories in UAE.



A relaxing and refreshing sauna bath will be one of the best preferences during your free times or after a hard Gym workout. Whether you do it regularly or once in a while, sauna bath can provide numerous health benefits. But, it is important to remain selective while choosing your sauna accessories. At Bonn Sports, we have many years of experience in providing branded sauna accessories in UAE. With the right sauna heater and accessories you can not only have a pleasant sauna experience, but remain committed towards ecology and sustainability.


Machine exercises are a good technique to tune your individual muscles and build your body as you choose. They provide many options than free weight workout involving barbells and dumbbells. Apart from reducing the pressure on joints and avoiding injuries, machines also offer the right exercise for each muscle in your body. Let us take a look at some of the common machine workouts and how effective they are in body building.

Leg Press

Leg press is an excellent Gym workout if you want to build your thigh muscles. They should be done with a full range of motion and not be a half repper. You can go for sets of 4 to 6 and get effective training for your thighs without over exerting the upper body. You may also try varying your foot positions with each workout and also try doing the exercise with one leg at a time so that every muscle gets individual care.

Seated Chest Flye

This workout helps to tear up your muscle fibers with a deep stretch and powerful contraction, which then can be repaired and built stronger. For optimum result, make sure to keep your elbows up and in line with the hands throughout. The seats can be moved a bit higher or lower to better target muscles in the lower, middle or clavicular pectorals.

Hack Squat

This will help to build the size of your thigh muscles to a great extent. At the same time it won’t put much pressure on your lower back. Hack squats can make your glutes and hips stronger by providing them best workout. This is a safe workout and won’t injure your neck muscles even when piling on the plates. You may try moving your feet a bit higher or lower on the platform so as to give equal attention to all the muscles. Exercise with a wide or narrow position to shift emphasis from the inner thighs to outer part. Reverse hack squats will help you to focus more on your glutes.

Standing Single Leg Curl

A standing single leg curl helps to focus on the back of your thighs and buttocks. Try to point your foot rather than flexing it to get the optimum effect.

Seated Pullover

There are few movements that give maximum benefit to the upper lats (latissimus dorsi muscle) and teres major so directly, and helps to improve your wings under the armpit. The seated pullover is a fine solution for creating that V shaped body. You may bring the seat slightly higher or lower to get a different feel when doing these. But always make sure to go from full stretch to contraction.

Rear Delt Flye

This workout is usually done on the same equipment as of a seated chest flye, but facing oneself inward towards the back pad. This will help to smash the rear delts and also allows tuning your mid and upper back muscles. Set the seat in a higher or lower position in order to hit the rear delts differently. Also, if you want to provide good workout to your mid-traps, bring the elbows maximum backwards and squeeze.

Cable Overhead Triceps Extension

Overhead extension workout helps to stimulate the triceps and is good for arm training. If done with a cable instead of dumbbell, it provides a strong peak contraction along with the stretch. You can also perform this movement with various bar attachments like cambered bar.

Cable Preacher Curl or Lever Preacher Curl

With a machine pulling down on you at the top of the movement, you have resistance that allows for a hard and productive squeeze. It also gives great control while going for a full stretch that acts as a strong anabolic trigger. Try moving your grip from narrow to wide to give focus on the inner or outer biceps heads. You may also try this exercise one arm at a time for maximum concentration and neural drive.


As we discussed, there are a variety of machine workouts that can be used in a public Gym or in our own home Gym that gives as a focused attention to each of our body muscles. But, the quality of your machines is a major factor that decides the quality of your workout. Low quality equipment or those with wear and tear may turn out to be harmful to your body than being beneficial. Bonn Sports is the provider of best Gym Accessories in UAE and the best place to buy used gym equipment in UAE. We also provide AMC support for your Gym equipment. Visit our store or order online for quality fitness equipment for a healthy body.

The global pandemic has completely disrupted our daily routine and life has taken an entirely different track altogether. Even our morning workout and long walks at Gym, parks or country side has been brought to a total standstill.

But daily workout is the best way to maintain good health and resist all kinds of diseases including the pandemic. Riding a stationary exercise bike at home is an effective way to burn calories and body fat while strengthening your heart, lungs, and muscles.

Compared to various other kinds of cardio equipment, a stationary bike puts less stress on your joints and is an excellent alternative for aerobic workout.

Know more about the benefits of a stationary bike workout, and various types of bikes that can help you lose weight and reach your fitness goals from the comfort of your home.

Benefits of a stationary bike workout

These are a few benefits of Stationary Bike workout:

  1. Improves heart health
    Cardiovascular workouts like cycling and jogging strengthen your heart and lungs. It helps to increase blood flow and oxygen supply throughout your body. This, in turn, can give you numerous health benefits like:
    • Enhance brain cells
    • Improve memory
    • Regulate blood pressure
    • Good sleep
    • Better immunity
    • Reduce stress
  2. Helps weight loss
    Weight gaining is one of the major problems faced by today’s youth. The high calorie and fatty junk foods have made obesity a common health issue. The pandemic has further worsened this issue as people are restricted from going out and perform any actions involving body movements. So, stationary bike can act as an excellent remedy for losing weight. On an average, you could burn around 600 calories an hour using a stationary bike workout. It is also effective in lowering cholesterol and triglyceride levels.
  3. Low impact workout
    A stationary bike provides a low impact workout in the sense that it puts very less pressure on the joints and muscles. It is highly safe for people with joint issues and injuries compared to other high impact workouts like jogging and jumping.
  4. Strengthens lower body muscles
    Daily workout with a stationary bike can help build your legs including calves, hamstrings, and quadriceps. It also strengthens your core, back and gluteus muscles.
  5. Fit for interval training
    Stationary bikes can be used for interval training with varied resistance levels, so you can exercise at low, medium, or high intensities.
  6. Safer than outdoor workout
    It helps to workout indoors safely with no concern for bad weather, traffic and other distractions.

Types of stationary bikes

These are some of the stationary bikes available in the market offering various benefits.

Upright bike

It is the most popular type of stationary bike and is similar to a regular bicycle, with the pedals positioned under your body. Depending on your workout preference, this bike can be used standing or sitting. It provides great cardio workout and strengthens your leg and core muscles.

Recumbent bike

In a recumbent bike, you can sit in a comfortable reclined position on a larger seat that’s positioned back from the pedals. It keeps your body fully supported and makes your workout less intense. As it puts less stress on your upper body, joints, and low back, you’ll feel less fatigue and muscle soreness after your workout. This type of bike is a good option if you have some joint issues or back pain. It’s also safer for elderly persons and beginners.

Dual-action bike

A dual-action bike is also meant for your upper body. It has handlebars that move back and forth while you’re pedaling and working your legs, so that you can also target your upper body.

Indoor cycle bike

It is a popular model in indoor cycling classes and is similar to an upright bike, but with an elevated seat. It works with a weighted flywheel on the front to create resistance.

Air bike

It is a less common type that doesn’t have any preprogrammed options and resistance is created by pedaling. The faster you pedal, the faster the wheel blades rotate creating more resistance. These are less expensive than other stationary bikes.



Stationary bikes are efficient equipment that helps you to meet your fitness goals from the comfort of your home. Just make sure to take proper care before starting the workout. It is important to position yourself correctly for best results. You may take the advice of a personal trainer if needed and also use an app or journal to track your progress over time in order to see the results and stay motivated.

It is also important to use quality fitness equipment for your training. Bonn Sports is a one stop solution for best Gym accessories in UAE and we shall also provide personal training tips for our customers. Make your fitness goals come true even from the comfort of your home.

Sauna and steam bath are popular throughout the world as an effective technique to relax and rejuvenate oneself from the daily stress and work tension. But, there are far more health benefits associated with sauna bath that are often overlooked by the common people.

Let us discuss here different types of saunas, health benefits of sauna bath and how to gain maximum benefit out of it.


Types of Sauna


Health Benefits

Relax your mind – Taking regular sauna bath calms your nerves and muscles. This will in turn relieves the daily work stress and frees your mind of all tensions and worries. It also accelerates the release of Endorphin hormone that helps to reduce stress and pain.

Eliminates Toxins – Sweat is a major factor that helps to detox your body by removing heavy metals and other chemical substances from your body. So, by making you sweat more, sauna bath prevents waste matter from accumulating in your body. It is recommended to sit in a sauna for 20-25 minutes to get the maximum benefit.

Rejuvenates your skin – Regular sauna bath helps to rejuvenate and give a fine glow to your skin. The heat from the steam helps to open up the skin pores and activates the expulsion of impurities that are accumulated beneath the skin tissues. This can cure many skin diseases like acne and makes your skin smooth and shiny.


Prevents sinusitis – Steam is an effective cure in preventing sinusitis. It helps to open up and loosen the mucus membranes, thus making breathing easier. So, regular sauna bath also aids the curing of recurring colds, sneezing and other common infections.

Accelerates blood flow – Heat from the steam makes our blood vessels dilate allowing blood to flow freely and carry oxygen across the body.

Improves cardio health – Clinical studies suggest that taking sauna bath 2-3 times per week for a period of 30 minutes can improve your cardio health to a great extent and can prevent serious health issues like hypertension and heart attack. It also helps to regulate and normalize heartbeat.

Post-workout recovery – Heavy workout will drain your entire energy and your muscles need some extra rejuvenation for fast recovery. Sauna, when combined with your daily workout can give amazing results and will improve your health and stamina to great extent.

Helps weight loss – If you are suffering from obesity, regular sauna bath can help you to a certain extent in weight loss if supported by a balanced diet and daily workout.

Makes body flexible – Steam helps to reduce the hardening and stiffening of muscles, making them more flexible and alleviates body pain.



The most commonly reported benefits of sauna bath include relaxation, stress reduction and socializing. But, in today’s world filled with numerous tensions and diseases, saunas can perform wonders in maintaining our physical and mental health. Bonn Sports Equipment Trading is the leading provider of Spa Equipments in UAE (Dubai). We shall set up customized sauna, steam and Jacuzzi for your homes and spa.