Total Exercise Bike Guide

Including an exercise bike in your weekly exercise regime is a great way to keep fit, lose weight and build up your stamina. Combined with a more sensible diet, you achieve the results you want.

Stationary bikes (or exercise bikes) are easy to use, can be found in almost every gym, and are usually reasonably priced and requiring minimal space if you’re thinking of buying. Exercise bikes offer a simple and massively effective workout. If you like cycling but don’t want to risk a confrontation with a speeding car or getting drenched in a torrential downpour, or just prefer to switch off and zone out during your workout sessions, consider an exercise bike.We lift the lid on this popular form of exercise so you can get the most from your workouts



If you don’t have an exercise bike but still want to do some indoor cycling, you can convert your regular bike into an exercise bike by using a so-called turbo trainer or putting your bike on specially designed rollers. Both methods allow you to use your regular bike indoors which is great if you prefer to cycle out of doors but winter weather or heavy traffic means you can’t.

Cycling is predominantly a lower body workout. The following muscles are your “main movers” responsible for pushing your pedals around and around…

Front and back of thighs (quadriceps & hamstring muscles)
Butt (gluteus maximus)
Calf muscles (gastrocnemius and soleus)

When you get up and out of the saddle to sprint or replicate climbing a hill, your core and upper body muscles also get in on the act but they are not working against an especially heavy resistance so any benefits to these muscles are limited.

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The 10 Best Workouts for People Who Hate to Exercise

Nobody likes to work out. Perhaps you cannot fit the exercises into your overcrowded schedule or you find the exercise routines too boring to carry out on a daily basis. Learn how to make exercise fun, creative, and habitual.

Does the thought of running make your knees ache? Do gym memberships make you long for the great outdoors? How about hiking? Oh, wait, bugs. Maybe you’ve been thinking about exercising for some time now and haven’t taken that first step. “The key is to find something you like and stick with it,” said Joe Kekoanui, owner of Huddle Reactive Sports Training. “Just because your friend found their workout mojo through running doesn’t mean you will. There’s definitely an exercise for everyone; it’s just a matter of continuing to try until something works for you.” If you haven’t exercised in a while, Kekoanui suggests starting with low-impact exercises. Here are a few ideas to get you started:

(C) Pinterest

(C) Pinterest

If you don’t want to join a gym…

Try: walking. It’s an easy place to start without putting strain on your joints, and the safest way to burn calories and build cardiovascular endurance. Another great benefit is that it can be done anywhere and won’t cost you a cent.

If you’re an introvert who prefers exercising alone…

Try: biking. Because you use leg muscles when riding a bike, it’s a great way to tone up. And because those muscles are the biggest muscle group in the body, they tend to burn more calories.

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The Beginner’s Guide to Every Type of Yoga Out There

If you are a yoga beginner, I’m sure there are moments when you feel overwhelmed by the newness of the practice. New Yoga students may be uneasy and fear awkwardness or failure.Not to be shock by the yoga class, here is a beginner’s guide for you.

You’ve decided to finally start doing yoga — but after Googling classes in your area, your head is spinning. Should you try Ashtanga or Iyengar? And what’s the difference between hot yoga and Vinyasa? The array of options can be enough to scare newbies off the mat for good.

(C) Orange Tree Yoga

(C) Orange Tree Yoga

But here’s why you shouldn’t be scared: Like cross training, incorporating a variety of types of yoga into your regular practice can help keep you balanced, says Nikki Vilella, senior teacher at Kula Yoga Project and co-owner of Kula Williamsburg. “Try a few different studios, teachers and styles. Then, stick with the one that resonates with you for a good amount of time and be dedicated to the practice,” says Vilella. “The first day you don’t like a class shouldn’t be a reason to bolt and try something new.”

Yoga isn’t necessarily a ‘one-size-fits-all’ practice, either. Different types of yoga might be best for different people. “A 20-year-old and a 70-year-old probably don’t need the same things,” Vilella says. “Someone who is hyper-mobile and flexible doesn’t need the same thing as someone who’s muscular and stiff.”

So with all the choices out there, where do you start? Don’t lose your ujjayi breath (that’s yogi speak for calming inhales and exhales). We’ve got your definitive list of classes that specialize in yoga for beginners — plus tips for identifying the style you might like best.

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A Good Workout For Your Weak Side

I love to motivate people to develop healthier lifestyles through exercise. Exercising is something that everyone needs to be doing because it helps to control our weight, keep our bodies healthy and our mind.

Life is all about balance. Balance in your work life, balance in your family life, and balance in your health. Balancing your physical strength is equally important, and not always on our radar.

Think about it: Life happens asymmetrically, and yet we all naturally favor one side or the other (unless you’re the rare switch-hitter!). That’s natural. And the good news is it’s pretty easy to work on your weaker side—unlike possibly other balance issues in your life. It involves mixing in unilateral exercises (those using one side of the body at a time) with bilateral exercises (those using both sides of the body simultaneously). And luck you, that’s actually the secret to the ever-valuable functional full-body workout!



Here are a few tips for being more mindful about your physical balance, plus a workout to get you going.

Before You Get Started

Assess yourself. Use our high five assessment to see how you fare with some unilateral movements (lunge, single leg reach). This will give you a good idea which side needs extra work, if you don’t already know!
Use unilateral movements, but don’t make ALL of them unilateral. This is important because when we’re trying to work on a specific area, we don’t want to build our workouts based only on that weaker area. If that’s all we do, then we’d possibly see a decline in our strengths (or even worse, our functions)! For example, if I need more protein and vitamins in my diet, I’m not going to only eat protein and vitamins. I’m going to add it into a well-balanced diet. In the same way, when considering these movements, sprinkle them into your workouts instead of making your workout just unilateral movements.

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How to Set Up a Complete Exercise Program

There are lots of workout  routines available but it’s hard to organize all of them in a 1 week-plan. Which one should I do first? So this article came out which makes it easier for me to plan my workout schedule.

One of the hardest parts of an exercise program involves two things:  Setting it up and then, of course, doing it.

If you know anything about exercise, especially if your goal is to lose weight, you know that you need to have it all:  Cardio, weight training and flexibility.



Okay, that makes sense, but how do you put all of these together without taking up half your day?  Should you do cardio and strength training on the same day?

Which one should you do first?

Those are just some of the common questions many of us have when it comes to setting up an exercise program and the answers to those questions usually depends on your goals, schedule, and fitness level.

So, if you’re not sure where to start, it may help to see a sample workout schedule that includes all the workouts you need, whether you’re a beginner, intermediate or a more advanced exerciser.Once you determine your fitness level using this quiz, you can get started!


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How to Start Exercising and Stick to It

Everyone agrees that while exercise is so very good for us, it’s not always easy to get into the exercise habit. We’ve all got jam packed schedules… we’re tired and easily distracted… or we just don’t think the results are measuring up to our expectations… whatever the reason, getting ourselves to start exercise and stick with it on a regular basis is a struggle.


Girl running in woodsH

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.

What you can do

  1. Understand what’s stopping you from exercising
  2. Learn how much exercise you really need to improve your health
  3. Decide which activities are right for you
  4. Plan to start small and reward yourself
  5. Learn how to make physical activity more enjoyable
  6. Find ways to add more movement into your daily life
  7. Learn more by reading the related articles

What’s keeping you from exercising?

If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.

While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Here’s what you can do to break through mental barriers:

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.


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Another reason to exercise every day during the holidays

Don’t worry about stress and eating this holiday season. Give yourself a break — an exercise break — every day with this holiday exercise challenge.


Yes, of course we all know we should exercise every day during the holiday season to help counter the onslaught of excess calories that started on Thanksgiving and will mercifully end with a New Year’s toast.

We may even tire of hearing about exercise and weight from family, friends and the media. But an equally important reason to exercise every day is related to blood pressure, not waistline.

As a physiologist who has studied exercise and health for over 20 years, I can tell you that exercise lowers blood pressure – and does so right away. Whether you go for a daily run or brisk walk, every time you finish exercising your blood pressure goes down, and stays down for many hours, which is good for your overall health. Here’s why.

Immediate drop in blood pressure occurs

The immediate blood pressure lowering effect of exercise is referred to as “post-exercise hypotension,” and many studies have shown that blood pressure declines 5 to 7 mmHg after every exercise session. The mechanisms responsible for lowering blood pressure immediately after exercise are not fully understood, but involve dilation of the blood vessels. Whatever the precise cause, this phenomenon is clearly beneficial.

Blood pressure cuff. From

During exercise the opposite occurs, blood pressure actually increases dramatically. Why? We are hardwired to exercise. When we exercise, our working muscles need oxygen-rich blood. Our brain signals the heart to increase blood flow and blood pressure rises. Systolic blood pressure (top number) can exceed 180 mmHg during hard exercise.

This sounds like a crazy-high number, and it would be if a reading like this were taken while seated, but it is not unusual during strenuous exercise. High blood pressure values during exercise are offset by the many low values recorded after exercise, to the benefit of the body.

Why worry about blood pressure? Simply put, high blood pressure (i.e., hypertension) kills. It is estimated that hypertension is a primary or contributing cause of death of more than 400,000 Americans annually. Estimates suggest that one billion people worldwide have hypertension. Here in the U.S., one-third of the population is hypertensive, and these numbers are projected to rise 7 percent by 2030. This is not just a concern for older adults – one estimate suggests that 19 percent of young adults have hypertension.

Hypertension increases the risk of heart disease, stroke and kidney disease. The societal costs of hypertension are astronomical. When you consider the cost of health care services, medications and missed days of work, estimates suggest that hypertension costs the U.S. US$46 billion per year. Often, there are no signs or symptoms of hypertension, which is why it is referred to as the “silent killer.” Even among adults who have been diagnosed with hypertension, nearly …


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8 Best Equipment-Free Strength Exercises for Older Adults

Lack of exercise, especially balance and strength training in seniors, is one of the main reasons the elderly have hip surgery due to falling. Exercise program will greatly reduce a senior’s chance of falling.


Strength training isn’t just for bodybuilders and marathoners. It’s for anyone who wants to feel healthier, more energetic and, yes, younger.

“Strength is the fountain of youth,” says Gavin McHale, a Winnipeg-based kinesiologist and certified exercise physiologist
 who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional.” For instance, a 2015 Experimental Gerontology study of men and women ages 65 to 97 in retirement care facilities found that performing strength exercises just two times a week for six months significantly improved participants’ mobility and functional performance. The result: a longer and, most importantly, fuller life.

After all, as we age, while we naturally lose some muscle mass because our muscles become less sensitive to dietary protein’s muscle-building ways and changing hormones, a decline in physical activity is the biggest culprit. Called sarcopenia, this loss of muscle – which begins around age 50 – is linked with low bone-mineral densities, falls, fractures and insulin resistance, which may be an early sign of early Alzheimer’s disease, according to recent research published in Diabetologia.

Luckily, virtually everyone is able to complete strength exercises, as long as they take into account their personal health rather than the number of candles on their birthday cake. “I have clients that are 25 years of age that may need more modifications than 70-year-olds who have been working out their whole life,” says Briana Klein, exercise scientist and founder of Roots of Integrity Holistic Fitness in Chicago. Meanwhile, strength training has helped one of her clients with existing Parkinson’s disease manage her condition and ease symptoms. Everyone has a different starting point.

“Start small. Some is better than none, more is better than some,” McHale says. If you have any limiting conditions such as bad knees, hypertension or a replaced joint, talk to you doctor before beginning any exercise routine.

Here are the eight best equipment-free exercises to get you started, build strength and feel young, no matter your age:

Teaching supporting student lying on back in pilates class

  1. Lying Hip Bridges
    These work your glutes, your body’s largest muscle group, while also opening up the hips, McHale says. The hips can get especially tight in people who find themselves spending hours sittingthroughout the day.

Instructions: Lie flat on your back with your knees bent and feet flat on the floor. Flatten your lower back against the floor, squeeze your bum and push your hips up into the air. Make sure to push through your entire foot, almost as if you’re trying to push your toes out the end of your shoes. Pause, then slowly lower to start.

  1. Squats to Chair
    Among the most functional exercises around …


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How to Do a Proper Pull Up, and Why You Need to Do Them

Use the pull ups exercise to build upper body muscle mass and strength. Learn how to execute this classic bodyweight movement with proper exercise technique for maximum results.


So you want to do a pull up, eh?

When many people think of fitness and the gym, they picture meat-heads doing countless arm curls, staring at themselves in the mirror.  Sounds about right to me.  As I stated in a previous blog, I have yet to see a single person in my gym do a deadlift, and I’ve probably only seen a handful of people (in a year and a half) doing legitimate pull ups.  As far as I’m concerned, if you’re not doing deadlifts, squats (going all the way down to parallel!), and pull ups and you want to “build muscle,” you’re just wasting your time.

When preparing for their roles in the movie 300, all the actors went to train with Mark Twight, who had them train by emphasizing “athleticism by combining compound movements, lifting, and throwing. Primitive tools – medicine balls, Kettlebells, rings – were used instead of machines. Each session was competitive, with a penalty-reward system tied to performance and results posted daily for all to see.”

Appearance is a consequence of fitness

That’s right, these guys weren’t training to have bulging biceps and chiseled abs.  Their motto, “appearance is a consequence of fitness,” meant that these guys worked on getting in the best shape possible – doing deadlifts, running sprints, Olympic ring push ups, doing pull ups until their arms fell off, etc. – and then doing it all over again.  This type of training really struck a …


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Mastering the Pullup in 4 Steps

They say if you want the rewards, you have to work for it. When learning how to get better at pull ups, nothing could be truer. Learn how to explode your performance on this tricky exercise.


Exercises like pullups, pushups and planks are bucket-list worthy exercises for two reasons. First: They’re %$*&ing hard. Second: They require strength in muscle groups often weak in female runners—arms, core and back. Although these moves are tough, they’re not impossible. And like anything in life, if you put in the work, you will receive a great return. So, are you ready to accept the challenge?

We’ve covered how to master the push up and how to perfect your plank. Now we’ll share 4 steps to performing a pullup!

It is important that you don’t exhaust yourself in the gym by trying these exercises over and over again. Focus on the step-by-step training a few days a week to help you develop the appropriate amount of strength to master each stage of the pull up with good form.

Before you know it, you’ll be the badass chick at the gym busting out moves on the pullup bar.

Master The Pullup

Why? Pullups exemplify power and require extraordinary upper-body strength. Plus, they make for a sweet party trick!
Your challenge: Perform 1 unassisted pullup.

Complete these exercises every 2 to 3 days so your runs don’t suffer from full-body fatigue.

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