:%# Exercise fitnesss bike tips

Are you new to running or need a new challenge? Running your first 5 km can be motivating, challenging and very exciting.

First, you need to find out when the next local race is. If you are just beginning your running program, look for a race at least 10 weeks away. This will give you plenty of time to get in tip-top shape for race day. Be sure to register early. You will save money and it will motivate you to keep going.

Next, you need to get a good pair of running shoes. Now I do need to stress the importance of “good shoes”. You will be training and working hard, you don’t want to sabotage all your hard work with shin splits, and sore knees.

Go see a professional about a pair of shoes that fit you properly and suit your needs. When you have the right pair of shoes you will enjoy your running experience so much more.

Now that you are set with proper running shoes and don’t forget a bottle of water, you can now begin your training program.

As a beginner runner, you will start with a walk/run 10-week program. The following chart will guide you week by week. Before you know it, you’ll be running your first 5 km!

Each week has the same workout days and recovery days. The only change is the time running and walking.

Begin each session with a 5 minute warm up of brisk walking. This is not included in the time totals below.

Week One

You only run Tues., Thurs. and Sat. All other days are rest recovery days. You will run 1 minute/walk 2 minutes and repeat 6 times. Your total run will be 6 minutes. Total time is 18 minutes.

Week Two

Run 1 minute/walk 1 minute-repeat 10 times. Total run is 10 minutes. Total time is 20 minutes.

Week Three

Run 2 minutes/walk 2 minutes-repeat 6 times. Total run is 12 minutes. Total time is 24 minutes.

Week Four

Run 2 minutes/walk 1 minute-repeat 7 times. Total run is 14 minutes. Total time is 21 minutes.

Week Five

Run 4 minutes/walk 1 minute-repeat 4 times. Total run is 16 minutes. Total time is 20 minutes.

Week Six

Run 6 minutes/walk 1 minute-repeat 3 times. Total run is 18 minutes. Total time is 21 minutes.

Week Seven

Run 7 minutes/walk 1 minute-repeat 3 times. Total run is 21 minutes. Total time is 24 minutes.

Week Eight

Run 8 minutes/walk 1 minute-repeat 3 times. Total run is 24 minutes. Total time is 27 minutes.

Week Nine

Run 12 minutes/walk 2 minutes-repeat 2 times. Total run is 24 minutes. Total time 28 minutes.

Week Ten

Run 25 minutes/walk 3 minutes

Feel free to use this template and change it to suit your needs.

There you go. All you need now is to hit the pavement running.

4 Tips when Running your first 5 km

Keep your shoulders down and back

Place your head in neutral position without looking up or down, and relax the neck muscles

Keep arms moving in a straight line, to minimize side to side movement. This wastes energy.

Avoid bouncing. Run forward, not up and down.

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Quite often a client will come into the gym discouraged with their exercise program. The common complaint being lack of results. They give a list of activities they are doing but still do not see any changes in physical appearance. Yes this can be attributed to many variables but one of the key elements to consider is intensity.

We need to ask, what constitutes exercise? Is all physical activity considered exercise? The answer is no. Unfortunately there is not a general number or percentage that can be given to state that an activity is exercise. Exercise should be defined as an activity that is harder than what you may do on a daily basis. And this definition is going to vary for all individuals. It will be specific to an individual’s background, possible limitations and current fitness status. What may be considered an exercise for one person may not be for another. For instance if you usually go for a walk each night after dinner, then walking (at this pace) would be considered physical activity not exercise. If you ride your bike to work everyday, cycling (at this pace) is going to become physical activity for you and not exercise.

Let’s explain.

When you first try an activity, it is new to you and your body feels challenged by this unknown stimulus. As you start performing this activity on a daily basis, your body starts to adapt and overtime it will become less challenging. The truth is that you are getting better at doing that activity and you don’t need to work as hard. Yes, this is an indicator of some fitness improvement but soon those improvements will plateau. In other words, when this stimulus becomes familiar, the end result will be fewer calories burned and less stress on the body. In order for the body to alter its body composition and for you to see changes in your physical appearance, the body needs to be challenged. This is called the Overload Principle. This principle states that there needs to be a stimulus of higher intensity than usually performed to elicit any adaptations or changes. Without an overload or high enough intensity, the body is not going to change. If your body can get the job done in the status it is presently in, then it’s not going to make extra effort to become stronger or leaner. Your body is concerned with survival not the latest bathing suit fashion.

So what do we prescribe for someone that is “working out” but not seeing the results they want?

First thing to suggest may be to change up their routine. It could be possible that they have been doing the same thing for so long that what was once a stimulus or exercise, no longer is. Instead of using the elliptical, why not try the treadmill, stationary bike or even roller blading? Instead of doing the same exercises like the seated chest press and cable row, why not do a cable chest fly or lat pulldown?

After changing the exercises you are performing, the next step is to appropriately progress the intensity. Your body will start to adapt to this new routine and we need to keep it guessing.

For aerobic training:

A suggestion would be to work at an intensity that is challenging to you. When working aerobically an intensity closest to your anaerobic threshold will elicit the most adaptations. Try not to come into the gym and beeline to the elliptical day after day doing thirty minutes at level four. Your body will soon catch on to that intensity and you will end up burning less calories and causing minimal changes to your muscles. Those calorie counters on the machines should not be your guides. They are inaccurate and are used as a marketing tool to consumers. We all know someone or ourselves that stays on a machine until they burn a specific number of calories. That calorie counter is based on a 150 lb person with no consideration for their genetic makeup or current fitness status. Someone who is more fit will actually burn fewer calories! So lets use the talk test marker. You should be exercising to a point where you are struggling but an intensity where you can still have a winded conversation.

For anaerobic training:

Have you ever seen someone in the gym on the cable row doing repetition after repetition? They have probably completed about fifty and still do not look a bit fatigued. In order to see skeletal muscle changes we need to be working within the anaerobic energy system. In other words, working at a high enough intensity where your muscles fatigue.

The first step is to stay in the anaerobic energy system. A general rule would be completing a set between sixty and ninety seconds. If you were to perform the exercise for longer than ninety seconds, the anaerobic effect would be lost and minimal adaptations would occur. Most people are concerned with the number of repetitions that they are doing. What is most important is the time that the muscle is under tension.

The next step is the fatigue factor. Not only do we need to stay within a time limit, we also need to fatigue the muscle before the set is up. There are two options for fatigue: volitional or momentary muscular failure. Volitional fatigue, a fatigue more realistic for the general client, is a subjective fatigue where they chose to terminate the set when they feel they cannot perform another repetition. Momentary muscular failure, which elicits the most adaptations, is physical fatigue where the client cannot perform another repetition even if they tried.

The key to continual success with an exercise program is strategic variation along with the proper progression of intensity and exercises. Try to recognize what is considered physical activity and exercise in your program. There is a difference and will be reflective in your end results.

References:

Gardiner, P.. Neuromuscular Aspects of Physical Activity. Human Kinetics. 2001.

Katch F.I., V. L. Katch, W. McCardle. Exercise Physiology: Energy, Nutrition and Human Performance. Lippincott, Williams and Wilkins. Fourth Edition, 1993.

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Well, summer’s right around the corner and the swimsuits will be out in full force before you know it. So now’s the perfect time for you to sculpt those abs and get your midsection ready! Here are four easy tips to quickly tone your stomach and surely make you the talk of the beach:

1. Do some light-to-medium cardio every morning before breakfast. You can run, ride your stationary bike, or whatever you like. Just get a light sweat going for about 20-25 minutes. It’s best to do this before breakfast, because you’ll have an empty stomach then, and whatever calories are burned will be excess fat calories. The more fat calories are burned, the more definition you’ll get. For advanced exercise tips, please visit my website listed below.

2. Instead of reaching for the bagel, go for the orange. Eat fresh fruit instead of cereal. Not only will the nutrients energize you, they’ll also boost your metabolism, enabling you to burn more fat throughout the morning. They’re filling too, so if you have an orange and an apple, you won’t feel hungry.

3. Space out your meals. You can eat pretty much whatever you normally eat, but rather than having three big meals, it’s best to have five smaller meals instead. This will supercharge your metabolism, such that it won’t need to burn through big meals at one time, and can instead focus on burning more fat! This change need not be drastic at all. Instead of the sandwich for lunch, how about half of the sandwich and a salad? And then you can come back to the rest of the sandwich a little later. If you spread things out, you’ll never be hungry, AND your metabolism will have a chance to take out the excess fat.

4. Do some light abdominal exercises in the evening. These exercises can be whatever you want: sit-ups, crunches, leg-lifts, etc, for about 5-10 minutes. They don’t have to be strenuous at all. Most of the work has already been done with the cardio and smart eating, so these exercises are simply for toning up.

And there you have it! Isn’t that easy? You don’t have to join a gym or make drastic lifestyle changes to get you all nice and toned. All you have to do is get into the habit, and within weeks, you’ll be sculpted and ready to go! So what are you waiting for?

*As always, please get medical advice before taking on any new exercise regimen. If you ever feel light-headed, please stop exercising.

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Once you purchased a Digital Pedometer, you would probably need to start planning on your exercise goals. However before you begin, you should ask yourself what are your exercise objectives? Are you exercising for good health? Increase your fitness level? Or to lose weight? Different exercise objectives allow you to set your goals differently. Below are some simple steps you may follow to work towards your goal effectively.

Step 1 : Find Out Your Activity Level Baseline

Everybody has his own daily activity level and health. Before you set your exercise goal, you need to know what is your current baseline for your activity level. You should start wearing your Pedometer like a “normal” day and find out what is your present number of steps taken per day. This will be your baseline. On average, a person takes 3000 to 4000 steps per day.

Step 2 : Increase Your Daily Goal Modestly And Gradually

The ideal goal for a normal person is 10,000 steps per day. 10,000 steps is almost equivalent to walking approximately 5 miles in distance. However, it is not recommended to set this as an initial goal within a short period since you are not sure if your health and body condition is able to cope. Once you find out your baseline, increase your daily goal modestly and gradually.

Example if your number of steps per day is 3,500, you may want to create a goal of 5,000 after several weeks, follows by 7,500, then 10,000 and beyond.

Step 3 : Use A Pedometer To Measure Your Progress

Get a Pedometer to help you measure your progress. If you are a beginner to one, you should get one that suits you as one. If your exercise objective is to lose weight, make use of the calories calculator function to keep track of your calories burnt daily together with your diet plan.

Caution :

Before you begin any exercise program or increase your number of steps everyday, make sure your health condition is capable of handling it. Consult your health care provider if needed.

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The birth of the aluminum made folding bikes was quite a good new for those who commute everyday. These bicycles can easily be folded and packed and can stored neatly anywhere that would not be a hindrance along the way. These bikes are so light and you can carry them with you without exerting much effort. There is no wonder why many people these days choose to travel on their lightweight folding bicycles instead of using their motorbikes and cars. These bikes do have certain features that are very convenient for everyone.

The folding bike is a lightweight Aluminum. The different models of the folding bike are not inferior to regular bikes when it comes to performance and durability. The Lightweight folding bike model comes in different sizes and styles available in the market. You have to carefully select one that would fit for your style of riding. The prices of these bikes are also quite good and they may come in cheap deals when you shop around and do a little bargain on the product. The online shop also provides you the opportunity of checking the prices being offered by different dealers in just a matter of moment. With this, you can identify which brand offers the best deals. There are various folding bike models that you could choose from.

The airframe folding bike model is constructed from tubular aluminum. The Airframe model is light weight and can fold down into a more upright form that is similar in shape and size like that of a collapsible child’s push chair. It has an 8 speed Shimano Nexus hub gear that offers a reliable performance in combination with the twist grip shifter for easier use. This bike is an all aluminum tubular construction that produces a light weight bike of 10.5 kilos. It has also a good resistance to certain atmospheric corrosion, which is always a consideration for those who sues folding bicycles on boats when at sea. Although it is not well suited for a daily commuter due to the large size in its folded state as compared to other models, the design of the Airframe is a probably a true departure from the status quo thus creating an appeal to bicycle collectors.

The Dawes King Pin is yet another aluminum made folding bike. It provides a great number of alloy components as compared to the more basic Dawes Jack. It is also lighter and easier to carry. The Alloy 7 speed wheel set and a very neat bicycle pump that stores inside the seat post are two of the most notable features that are present on this very popular bike. The Kingpin has all the components as the Dahon Vitesse D7 plus an extra seat post pump, but with an alternative frame design. This model is suited to the young and the older riders. It has an aluminum finished frame that has a great appeal to so many bikers.

The two models are just among the many aluminum made folding bike you could choose from. There sure is one model that would suit your riding style.

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There are many different kinds of aerobic exercise equipment out there and it can get confusing to decide which one may work best for you. The best exercise equipment is the one you will actually use regularly because that is how you will get results. If you are looking for an aerobic exercise equipment then the recumbent exercise bike may be one of your best options.

There are many advantages to owning a recumbent exercise bike versus other types of exercise equipment that are on the market today. These kinds of bikes are ideal for people at every level of fitness especially for those that have some physical problems as the recumbent exercise bike offers a way to exercise fairly safely. They have bucket seats which are generally very comfortable to sit in and support the back very well.

Even if you are already at a high level of fitness you can still get an effective workout by adjusting the level of resistance. You can simulate doing an uphill climb as that will give you a much more challenging workout.

Safety is perhaps the biggest factor to getting the recumbent exercise bike as the bucket seats and the lower seating position create less pressure on the back and knees. Since it is safer and simpler to use than other types of exercise equipment it means that you are more likely to use it more often which of course means you will get better health benefits.

Recumbent bikes come in many different price ranges and models. Of course the more you can pay the better quality the bike will be and the longer it will last. You can certainly look for bargains by searching for used ones but be careful and make sure that you still get some sort of guarantee in case something is wrong with the used bike.

Many recumbent bikes come with built in exercise programs that can show you the number of calories burnt, your pulse and the speed you are currently at. Also remember that by owning a good aerobic exercise equipment you will not have to pay for gym membership fees and this saves you money in the long term so it may be worth paying a little extra to get a quality recumbent bike.

The bottom line is that you must use the bike in order to get results so be sure to make a commitment to using it regularly. If you are suffering from an injury then using a recumbent bike may be a safe way for you to get a good workout but be sure to consult with a qualified health professional to make sure it is safe to use based on your current injury.

Many physicians and trainers recommend the recumbent exercise bike since they are considered to be one of the safest ways to get aerobic exercise. If you are overweight then you will find the larger bucket seats much more comfortable than other seats and this will encourage you to use the bike more often which means a greater chance of losing weight and keeping it off.

If you do want a more challenging workout you can always add weights while you are seated back and get a great upper body workout too. These bikes are also great a giving you a great cardio workout without putting too much pressure on your knees as most other form of aerobic exercise require you to be more upright which places more pressure on the knees. Consider the recumbent exercise bike as your top choice for aerobic exercise equipment.

See Also : Schwinn active 20 Exercise Bike

If you’re like the millions of Americans who have seen those fancy Bowflex infomercials on TV you’ve probably wondered whether they really work. They make working out look so exciting! My story is probably all too familiar. I was your typical over weight, out of shape, middle aged guy who had no control over his eating habits and lifestyle. I had grown fat and lethargic, spending my time watching TV, while devouring heaps of junk food. I was at a low point in my life and had let myself go physically and emotionally.

It was not until I saw one of their well produced infomercials that I became inspired to take control! I had grown sick of wearing sweatpants and not being able to fit into the clothes I liked. I wanted to be proud of my body, not disgusted! After much deliberation I decided to take their 6-week challenge. If I was not 100% satisfied with my results in 6 weeks, I could return it for a complete refund, no questions asked. So here begins me exciting review of the Bowflex Revolution home gym and what it has done for me, and more importantly, what it can do for you.

Your First Bowflex Workout:

My Bowflex Revolution arrived at my door within 2 weeks as promised. Setting up took about an hour. Nothing too crazy here. The instructions are easy to read and clearly written.The first few workouts on my new Bowflex home gym took a little getting used to. What makes the Bowflex Revolution so unique from other fitness equipment is the use of Spiraflex. This is a patented resistance technology that uses an elastic wrapped around a coil to produce highly controlled, natural feeling resistance to create the feel and fast results of free weights. Pretty cool I must say. So does it really do as it claims?

Bowflex Results Explained:

Well, I wouldn’t say it feels exactly like free weights. However, the results from my workouts have been totally blown me away. The Revolution is the real deal. When you perform a movement on the Revolution, the machine apples constant resistance throughout the exercise. In essence, the Bowflex challenges you from the very beginning and to the very end of muscle contraction. And since it applies even tension, you get an incredible pump after every workout. And it doesn’t end there. Due to the controlled and restrictive nature of the exercises (don’t worry you can do a lot of exercises), you are trained to use strict form for faster, better gains. Each rep is performed with maximum results. You won’t be able to sway your body and cheat like you could with free weights.

What I Really Like About The Bowflex Revolution (Benefits):

o Tons of versatility with 100 exercises and 400 variations

o Able to work any body part and cure problem areas (i.e. - lower back, abs, arms, etc)

o Very effective at isolating different muscle groups for increased definition and development.

o Totally quiet. No heavy weights clankin’ around.

o Can workout in the privacy of your own home. No more waiting in line at the gym.

o 6-week guarantee if your not 100% satisfied, no questions asked, makes it risk free. (you still have to pay for shipping)

Couple Of Things To Improve:

o More weight. It maxes out at 280 lbs, which is fine for most people. I’m pretty strong and would love it if you could throw on another 100 lbs. You can always supplement your training with free weights if you need more.

o Machine is heavy. I guess this is expected.

o No decline bench.

Ok, So Here’s The Bottom Line:

The Bowflex Revolution Home Gym is, hands down, the best home gym I have ever used. No other home gym comes close in terms of quality, effectiveness, and versatility. Forget Weider, and Total Body, and Soloflex. Bowflex really understands strength training better than anyone else in home fitness. Anybody can get in shape with this gym. Now I can understand why they sold 10,000 of these units. They work. I’ve been using mine for 4 months and and can now fit back into my old clothes with ease. I have finally regained control of my weight and the way I look. I have developed a nice six pack not seen since high school! The best part is I actually look forward to working out. It’d no longer a chore like it’s been with other machines. Staying in shape is something I enjoy and can do in the privacy of my home.

If your looking for a highly effective and versatile home gym you’ll want to definitely check out the Bowflex Revolution. And since they offer a 6-week money back guarantee, you really have nothing to lose.

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Mornings with kids can get really crazy and frustrating, especially when you have to be out of the house at a certain time. Maybe you have to drop your kids off at daycare in order to be at work by a certain time, or maybe you need to have the kids at school by a certain time. Regardless of the situation, there can be conflict in the morning. Here are a few tips to make mornings with kids less crazy.

Validate Your Child’s Feelings

It is understandable that kids make get upset or frustrated when they have to get ready and leave the house when they’d much rather take it easy and home and watch a bit of television and play with their toys. Sometimes just a simple validation of the child’s feelings is all it takes to calm the situation down. Children need to know that they are heard and understood. They can become quite frustrated when they feel that they - or their feelings - are being ignored.

Incorporate Music in the Morning

To lessen the craziness of the some mornings, try playing some motivating music, and make it fun to get ready. Some up-beat songs or your kids’ favorite music can give them the energy and the motivation to get ready in the morning. Adding some “fun” to the situation can make mornings with kids less crazy.

Be Brief, Blunt and Clear About What Needs to be Done

Try not to over-indulge in your description of what needs to be done in the morning in order to get ready for the day. Try to say in a matter-of-fact tone of voice what things need to be done. For example, instead of saying, “How many times do I have to tell you to get dressed?”, try saying, “Clothes!”. Being firm, blunt, and to-the-point will give the kids the idea that you mean business. Describing the chore in one or two words will make it more clear about the task, and will not force the kids to sift through all the extra words used to get at the exact message.

Use the Countdown Method

Giving the kids regular warnings will keep them on track a little better. Rather than springing it onto them that it is time to leave, try to give them some warnings ahead of time. For example, 10 minutes before it is time to leave, say, “10 minutes!”. At five minutes, say, “five minutes!”, and so forth. This keeps them aware of roughly how much time they have left to get ready before it’s time to leave.

Mornings can get really crazy with kids. But with a little creativity and understanding, mornings have the possibility of becoming regimented and organized.

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Exercise and diabetes take center stage in a Canadian Study. This research showed that resistance and aerobic work out help the diabetics. Do you want to know in what sense the work outs help? Well, it looks like the benefit is for type 2 diabetes in the control of the blood sugar.

Compared to lack of exercise, both the resistance and aerobic work out were found to be effective. This study was for a 26-week period and conducted in eight communities. The findings are published in the Annals of Internal Medicine.

Dr. Ronald Sigal, associate professor of medicine and cardiac sciences of University of Alberta was the lead author of this study. He said that scientists already knew the benefits of exercise on the blood sugar levels but were not clear about the benefit of other types of resistance exercises that involve weight lifting in order to build strength. So the link they were looking for was the one between exercise and diabetes.

The study tested 251 inactive 39-70 year old adults with type 2 diabetes. They made sure the participants passed the stress test before going ahead with the study. They divided the participants into four groups: the aerobic group did aerobic training for 45 minutes on treadmills and exercise bikes three times a week.

The resistance group did resistance training for 45 minutes on weights three times a week. The third group did 45 minutes of aerobics and 45 minutes of resistance training three times a week. The control group did no exercise at all. This is how they set up the foundation in order to find the link between exercise and diabetes.

They tested the A1c values at six months and found that the aerobics group dropped their blood sugar levels by 51%. The resistance group dropped by 38% and the combined group dropped by 59%. There was no change in the control group. One can tell that by six months, the researchers were on track to find the link between exercise and diabetes.

Here are the benefits of exercise:

Lowers the blood glucose levels Improves the sensitivity to insulin Lowers the A1C levels Increases strength and flexibility Lowers the triglyceride levels Helps with weight loss by burning more calories Conditions the cardiovascular system Improves mild to moderate high blood pressure Increases the good cholesterol Improves the well-being and quality of life

They concluded that performing both the aerobic and resistance exercise is the way to go when trying to make the most of blood sugar control.

Drs. William Kraus and Benjamin Levine wrote, “Imagine an inexpensive pill that could decrease the hemoglobin A1c value by 1 percentage point, reduce cardiovascular death by 25 percent, and substantially improve functional capacity (strength, endurance, and bone density).”

The practitioners will certainly include this pill in the practice strategy.

It is clear that clinicians should include advice and counseling as part of the treatment of type 2 diabetes. It is however good to point out the limitations of the study. For one thing the third group had more hours of exercise. Secondly, those who couldn’t stick to the exercise routine were excluded from the study. This is how they found out the link between exercise and diabetes.

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Many different organizations involved in healthcare have endorsed cycling as a form of exercise. For example, the National Forum for Coronary Heart Disease Foundation have stated that regular cyclists enjoy a fitness level equal to that of a person 10 years younger, and the British Heart Foundation said “cycling at least 20 miles a week reduces the risk of heart disease to less than half that for non-cyclists who take no other exercise”. In short, cycling can improve both your general fitness level, and even a modest regular commute can move you into a lower risk band as far as heart disease is concerned.

But how does cycling compare to other forms of exercise? The answer is pretty well…

- Unlike jogging (for example), cycling is a low impact form of exercises. Low impact means that there is lower chance of injuring yourself, but nevertheless cycling can still give your heart and lungs a good workout.

- Cycling is easy to get started. When you first begin regular cycling, you can go as slowly as you like. Over time, you strength and stamina will improve, and after a couple of months you’ll be amazed at how fast you can go.

- If you’re cycling with a friend or family member (which by the way is a great way to stay motivated), you can talk while cycling. Yes, if you want to improve your fitness, you should aim to go fast enough to get out of breath some of time - but it doesn’t have to be all of the time!

- When your body works better, your mind tends to work better, and thus any form of regular exercise, cycling included, can help alleviate stress. Cycling has some particular benefits in this regard: the joy of the open road, fresh air, less time in traffic jams, and the exhilaration of riding in Spring or beating your train journey time.

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