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

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(C) valleyymca.org

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.

Read more: http://healthandstyle.com/fitness/exercise-bike-guide

 

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4 Things to Know Before You Invest on Your Fitness Equipment

If you are serious about your sport, then you need to seriously consider investing in some proper fitness equipment. Here are some ideas to help you find the right equipment for you along with ideas to help make your workout a little more enjoyable.

Today, in fitness market, the maximum demand for fitness equipment can be zeroed on the aerobic and resistance exercise devices because they let you exercise with natural body movements, and target particular zones of physical activity. You would probably see a proform treadmill in most of the gyms, but there are very few who actually know the benefits and best usage facts in details. People with range-of-motion limitations or special requirements might get benefit from other kinds of fitness devices. Thus, it is important to buy the right fitness equipment rather than going by the market hype and purchase any of the kind.

(C) caloriebee.com

(C) caloriebee.com

Here we shall talk about some fitness equipment and some important facts that you should know while investing on them –

1. Treadmill – This is one of the most popular fitness machines that claim to burn maximum calories. The slick platform is meant to be your running ground and you can control the speed of the walking belt with electronic set ups. Both manual and motorized treadmills are good; but before buying check out the pros and cons of both. The later one helps you to track and direct your workouts as the in-built gadgets include heart rate sensors,pulse meters, amount of calories burnt. Make sure to check the motor, belt and electronic set ups before buying a treadmill.

Read more: http://www.dotcomwomen.com/fitness/things-know-invest-fitness-equipment/23733

 

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What No One Tells You Before Entering the Weight Room

If you do not have equipment at home, and go to a gym instead, you may have noticed that gym goers can be pretty rude at times! This was my experience before but I know there are other experiences that you might want to know if you’re a first timer in a gym.

Top trainers may have ripped abs, know the name of every muscle in the body, and how to whip up an amazing circuit for the booty you want. But they were once newbies in the weight room, too. That’s why we asked nine top trainers to dish on the biggest blunders they made when they were fresh on the mats, plus the most common missteps they see from others.

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(C) wanitabercerita.com

Because sure, it’d be great if setting up a weight machine made complete sense (what does this knob do?), and you weren’t constantly distracted by this cast of characters, but that’s not always the case for beginners. And that’s OK!

We bet you can relate to the fears and face-palm moments below. Even better, you’ll get top-notch insights on how you can learn from them. Get ready to feel more confident in the weight room, starting now.

Weight Room Confidential: What No One Told Me Starting Out

1. “I had no clue how to set anything up.”

“When I first started, one of the common mistakes I made — and I see other new gym-goers make now — was not knowing how to properly adjust the weight machines. I’d feel overwhelmed as I’d panic trying to adjust something, only to find that the knob wouldn’t budge or the pin was stuck in place. I’d then simply use the equipment in the position it was already in, which means it often didn’t fit my body — I’m just 5’2”! Or, I’d give up using the equipment all together. When I became a personal trainer, I’d lead free weekly equipment orientation sessions, taking groups of members around the gym. Check if your gym offers this and then take advantage of it.” —Jessica Matthews, MS, spokesperson for the American Council on Exercise, and author of Stretching to Stay Young

Read more: http://dailyburn.com/life/fitness/beginner-weight-room-mistakes

 

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7 Cheap DIY Workout Props to Pimp Your Home Gym

Going to a gym everyday might be time consuming for all employees out there. But hey! We can still do exercise without going to gym using the things we can find inside our home.

Celebs and athletes love touting the benefits of fancy exercise systems and zillion dollar recovery treatments. But when you’re not on a Lifestyles of the Rich and Famous budget, your fitness regimen has to come in at a fraction of the price. Whether you’re new to the workout game or you’ve been pumping iron for decades, a few basic tools can help give your routine that A-list boost.

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(C) Be-well.co.uk

But before you fall down the QVC rabbit hole, get this: Much of the equipment you need for a great home workout is already right at your fingertips. Need a yoga block? Check the bookshelf. Want an ab roller? Head to the… kitchen? Check out these surprising everyday items that can up the ante at your next at-home sweat session.

7 DIY Fitness Props You Already Own

1. Books
Your DIY: Yoga blocks
When you’re not reading, use that copy of Harry Potter in lieu of a yoga block. Dense foam cubes typically used to make poses more accessible, yoga blocks can set you back $10 or more (and we know you’d rather spend that on lattes). “The blocks can bring the ground to you, enabling [you] to experience the fullest and safest version of the pose possible,” says Rachel VanCleave, instructor and studio manager at Yogamaya in New York City.

 

Read more: http://dailyburn.com/life/fitness/diy-workout-props-home-gym

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What Size Dumbbells Should I Use?

A proper dumbbell workout program builds a better body in a short period of time. So, use dumbbells to build strong muscle, burn off fat, strengthen the abdominals, improve cardiorespiratory endurance and create a body that performs as good as it looks.

What Size Dumbbells Should I Use?

When it comes to weight training, there is no one size that fits all. The best weight for your dumbbells depends primarily on your fitness goals and your previous experience with weight training. According to the National Strength and Conditioning Association, you need to lift weights heavy enough to fatigue your muscles within a specific repetition range. So, if you do not feel “the burn” when you have completed your sets, you are not lifting a heavy enough dumbbell.

Beginner

The American Council on Exercise recommends that beginners start with a weight they can lift about 12 to 15 times for one to two sets. This is generally two to 15 pounds, depending on the muscle group. This helps develop baseline musculature and strength, plus proper technique and rhythm. Exercise with this repetition and weight range for about four weeks, then gradually progress according to your goals.

The Weights

The weight of a dumbbell you select for an exercise varies according to the muscle groups. When doing bicep curls, you can use 5 to 8 pound weights, while the exercises for the weaker triceps muscles, such as the triceps kickbacks, are best performed with 2 to 5 pound weights. Meanwhile, squats would be performed with weights up to 45 pounds, as your legs and glutes are significantly stronger than your arm muscles.

Endurance

Generally, those who want to train for muscular endurance are distance athletes, such as marathon runners or triathletes, or people who need muscular endurance in their work. To train for …

Read more: http://www.livestrong.com/article/443300-what-size-dumbbells-should-i-use/

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The Kettlebell Swing: Why It’s The Perfect Exercise

A good kettlebell workout can work on the muscles in a very different way than your body is used to. An intense Kettle bell workout has numerous cardiovascular and muscular benefits including fat loss.

 

If you were looking for a single exercise to care for the human frame you’d probably look for an exercise that helped us regain our posture from one of sitting hunched over to one that was upright, extended, and open. You’d probably also look for an exercise that worked the posterior chain to overcome all the negative effects of sitting and, if you could find one exercise that could do both of those, you’d probably also wonder if you could find one super exercise that could strengthen your heart and help you lose weight, too.

 

It’s called the kettlebell swing.

 

Here are the reasons why it’s become the number one exercise most people should be doing:

 

Reason #1 – It’s Better for Your Back

Firstly, and perhaps most significantly, Dr. Stuart McGill found kettlebell swings show a reversed polarity of posterior shear at L4 and L5 when compared to traditional posterior chain exercises.1 This is important because for those with lower back issues traditional posterior chain exercises such as deadlifts, good mornings, etc. may exacerbate the condition, while swings may not. For those looking to strengthen the lower back and unable to use these traditional exercises the swing may be just the thing they’re looking for.

 

Reason #2 – Lower Loads are Safer

Because of the dynamic nature of the swing the opportunity to overload or injure the body is quite low. A well-performed swing is ballistic in nature. A swing should be punched forward by the hips, not pushed slowly into place. For those wondering what I’m speaking about picture the difference between a bullet and a missile. In the RKC we speak of ballistics and grinds. A ballistic is a bullet – one moment of acceleration then it is coasting after being fired. A grind is like a missile – constantly being pushed along, no matter how fast or slow it moves.

 

Read more: https://breakingmuscle.com/learn/the-kettlebell-swing-why-its-the-perfect-exercise

 

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BENEFITS OF USING A VIBRATION PLATE

Vibration Plates are a fantastic addition for your home gym and are perfect for those people who lead busy lives and can only dedicate a short spell of time to exercise.

 

Vibration plates are the latest addition to the “passive exercises” category. These fitness-training aids are increasingly becoming popular and you can find them in gyms, weight loss salons, and even people’s homes. The way in which vibration plates work is based on the concept of whole body vibration (WBV), which involves standing on a platform with vibrating plates positioned beneath the feet. How different vibration plates work  may differ, but what these machines do is send vibration signals that trick the brain into thinking that you’re falling. In response to this instability, your muscles contract multiple times per second in order to stabilize the body.

Standing on a vibration plate may feel strange, but it’s not the least bit unpleasant. The results you receive also make vibration training worth trying. So, what’s all the hype with vibration plates and why should you use them as part of your exercise regimen?

Well, the truth is that whole body vibration training has a lot of benefits to offer. If you’re thinking about investing in a vibration plate machine, then get to know what you are paying for. Here are the benefits of using a vibration plate.

CUTS WORKOUT TIME IN HALF

Perhaps the biggest non-health related benefit of using vibration plates is the fact that they can cut workout times in half. The vibrations that these machines generate cause anywhere from 30 to 50 muscle reflexes per second. As a result, vibration training can recruit up to 100% of your muscles’ fibers. This is in contrast to traditional resistance training exercises that engage only 40% to 60% of your muscles’ capacity.
Benefits of using a vibration plate
Ultimately, vibration plates intensify workouts so that you can get more done in less time during your strength training sessions. Some manufacturers claim that a 10-minute session on their machines can deliver the same intensity as an hour of conventional exercise. While this may be true, it will depend on the frequency and amplitude that one chooses to work with while exercising on a vibration plate. For the best possible results, most fitness experts recommend at least a 15 to 30 minute session of vibration training three to four times a week.

VIBRATION PLATES ARE SO CONVENIENT

Another non-health related benefit of vibration plates is that they allow you to exercise with high tech gadgets in the comforts of your home. Most of these units are compact and come in various shapes and sizes that do not take up much room. As such, you can easily find a corner in your home to place one of these machines. This can be a great solution for people who have little time or conflicting schedules to visit a gym.

STRENGTHENS AND TONES MUSCLES

As mentioned earlier, vibration plates cause the muscles to contract and relax at a great rate per second than what they normally would during normal forms of exercises. Therefore, performing dynamic strength training exercises like …

 

Read more: http://www.vibrationplatereviews.com/benefits-using-vibration-plate/

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20 Super-Effective Stability Ball Exercises

The exercise ball is great for building your core muscles, it improves your stability, balance and can give you that elusive flat stomach, if you work hard enough. Exercise ball exercises are great for toning and a total body workout.

 

What’s the deal with those big bouncy balls taking up space around the gym? Stability balls (also called exercise balls, balance balls, Swiss balls, or fitness balls) are more than just fun to sit and bounce on—they’re a great way to improve strength, cardio endurance, and balance. By tackling basic moves (like push-ups, squats, and planks) on an unstable surface, muscles get more bang for their buck . Stability balls are also great for getting back into shape after an injury because they can reduce muscle and spinal strain during certain movements .

To get the most from a bouncy fitness routine, make sure to choose the correct size stability ball. (Note: some moves below use a larger or smaller than normal ball. For most exercises, though, it’s best to have correctly sized equipment.) Most balls come in three diameters based on the user’s height: 55 cm for those between 4’11” and 5’4,” 65 cm for people between 5’4” and 5’7,” and 75 cm for tall drinks of water between 5’11” and 6’7.” A good rule of thumb for finding the right fit: Sit on the ball and make sure the hips and knees are at right angles with the floor.

Reps and sets will depend on fitness levels, but for most of these exercises we recommend doing 3 to 5 sets of 10 to 20 reps. After a few workouts, try bumping up the reps to really test that strength. Ready to go? These moves take the stability ball way beyond the basic crunch.

Lower Body

1. Overhead Ball Squat

Ready to use the arms and the legs? For this one, complete a traditional squat, while holding the stability ball with the arms extended overhead. Adding weight (nope, not quite light as air) while keeping the torso in an upright position engages the shoulders and deltoid muscles. Go for 10 to 15 reps of this bad boy.

 

Read more: http://greatist.com/fitness/workout-stability-ball-exercises

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The 6 Best Kettlebell Exercises You Need To Do

A good kettlebell workout can work on the muscles in a very different way than your body is used to. An intense Kettle bell workout has numerous cardiovascular and muscular benefits including fat loss.

 

Why isolate when you can build dynamic total-body strength and conditioning with kettlebells?

Kettlebells aren’t anything new, but their popularity in fitness circles continues to rise—and with good reason. When used correctly, kettlebells are extremely effective training tools for providing total-body strength and conditioning.

The problem is that kettlebells are often used improperly. As with any technical movement, lift, or skill, proper coaching is required to maximize the benefits.

It’s been said the elite are elite because they’re better at the fundamentals than everyone else. The fundamentals are the key to success in training—or in anything else in life. Master the basics and you’ll achieve the best results.

The fundamentals of kettlebell training come down to just six exercises. These are the foundational exercises, known as the “sacred 6.” Nail these and you’re on your way to a better body.

Exercise 1 The Swing

The Russian-style kettlebell swing, in which you project the kettlebell to shoulder-height only, is an insanely effective exercise when executed with proper form. Hip power, hip hinging, and breathing techniques make it incredibly powerful. It’s a two-for-one exercise, meaning you’re able to combine strength training and cardiovascular conditioning into one efficient movement.

The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning. It’s also the foundation of all kettlebell ballistic exercises.

Kettlebell Swing

Though it looks easy to perform, the swing can take a significant amount of time, practice, and coaching to …

 

Read more: http://www.bodybuilding.com/content/the-6-best-kettlebell-exercises-you-need-to-do.html

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4 Things You Should Know About Treadmill Safety

Although working out on a treadmill is usually considered safe, especially if its speed is set for walking, if it’s your first time to use this workout machine or you barely use it, you still need to know how to use it properly.

 

Photo: Getty Images

 

Although treadmills are generally safe, accidents can happen. In 2013, about 24,000 treadmill-related injuriesrequired emergency medical care, according to the Consumer Product Safety Commission’s injury surveillance system. And they are not for children; at-home exercise equipment injured about 20,000 kids under 18 in 2009, the same year Mike Tyson’s 4-year-old daughter was killed in a treadmill accident.

Protect yourself with these strategies.

Use the safety catch

Most treadmills have one: a string that attaches you to the treadmill so that, if you fall, the string will bring the machine to a stop. At the very least, know where the kill switch is, so you can press it immediately if you start to slip, says Amie Hoff, a fitness expert in New York City.

 

Put loose objects in their place

If you have anything on the treadmill, such as a water bottle or an iPod, make sure it’s in a stable spot so it doesn’t bounce off and make you trip, Hoff says.

 

See more: http://news.health.com/2015/05/06/4-things-you-should-know-about-treadmill-safety/

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