Five Tips to Prevent Exercise-Related Injuries

We all like staying fit to remain healthy for longer. Things can go wrong, however, and injuries happen. From simple accidents at your local gym to a biking or horse riding injury, there are many ways you can get injured. Health and safety should be your first priority, and never push your body further than it can go. Below you will find a few tips on how to avoid exercise-related injuries.

1.   Get a Health Assessment

Before you start any type of exercise, you will need to see your physician and make sure that your body is ready. Get your blood pressure and heart rate checked, especially if you are planning on starting a cardio workout practice. If you decide to go to a gym, you will need to complete an overall fitness test, as well, which will give you an indication of what type of exercises you should start.

2.   Build Your Strength Regularly

If you never ran and would like to enroll to next week’s Marathon, you will have no chance. Your body will either give up or you will suffer serious injuries. Make sure that you focus on building your strength and don’t try to do what people who have been working out for years are doing. You might feel ashamed how little your body is able to do at the moment, but with regular increase of exercise time and intensity, you can get to where you want to be.

3.   Only Go to Reputable Commercial Gyms

Image via Dover Air Force Base

 

When you have a personal trainer, you have a better chance of meeting your goals and matching your body’s abilities. Not two fitness centers are the same, though. Check out the reputation of the company and the credentials of the trainers. If you are not receiving professional induction before you start working out, you might injure yourself. If your personal trainer lets you down and causes an injury, you will need to seek a solicitor to file your TBI claims and get a compensation.

4.   Use Safety Equipment

Image via PxHere

 

To look after your health and others, it is important that you use the provided safety equipment. Whether you are climbing a rock or riding your bike, you will need to protect your head and exposed body areas. Only buy safety approved equipment, and ask a professional to adjust it for you before you start your exercise routine.

5.   Support Your Body with a Healthy Diet

To get into shape and help your body build muscle, you will need to adjust your diet. Incorporate fish and good oil, such as olives and fish, and eat fresh vegetables and fruit. Choose brown rice over white, and whole grain bread over regular rolls. This will prevent injuries such as joint pain and muscle tear.

 

Keeping fit is important at every age. You will, however, need to make sure you are not asking for too much from your body, and build up your strength gradually. Support your body through your diet, and attend regular checkups to avoid injuries.

 

Health Benefits and Good Reasons to Stopping Smoking

Scary warnings about the risks of smoking all over every pack you buy clearly warn of the dangers involved in lighting up, and every year more and more people try to quit. Breaking an addiction can be a challenge of course, but the many health benefits stopping smoking brings can be enough to provide the incentive needed to finally stub out the habit for good.

 

This article was provided by Smoke Guru, they offer a wide range of content on smoking and e-cigarettes within the UK.

Healing kicks in after just one hour!

There are both short and long term improvements to health after stopping smoking, but the human body actually begins the recovery and repair process immediately; as within just 20 minutes blood pressure and heart rate drop back into normal ranges.

 

Better breathing

The lungs start to heal quickly too, reducing the typical gasping, wheezing and coughing smokers experience. Within a year lung capacity improves and exercise becomes easier now, improving general health. The chance of lung cancer is slashed in half after ten years of not smoking, and after 20 it falls to the same as a lifelong non-smoker. It goes without saying that conditions like asthma are easier to manage when smoking isn’t an issue anymore.

 

More energy

Within a day of quitting the body’s carbon monoxide levels drop to normal, restoring the oxygen levels to normal and boosting blood flow around the body. [This also improves sexual health as more blood means stronger erections for the guys, and more sensation where it matters for the gals.]

 

Boosted fertility

Male smokers have weaker and less healthy sperm, so quitting will definitely make starting or adding to a family easier. Women benefit too, as the positions in cigarettes affect the lining of their womb, making pregnancies less stable.

 

Less sniffles

Smoking stops the immune system working properly, so once you quit it’s easier to avoid colds and the flu. More importantly, serious life threatening conditions like pneumonia are also less likely.

 

Nicer teeth

Smokers generally suffer higher levels of gum disease, tooth decay and bad breath. Further damage can be avoided by taking cigarettes are off the menu. As a bonus, expensive dental procedures like implants are more successful for non smokers.

A healthier heart

The risk of a heart attack is much higher for smokers, and this starts to drop from the first day without tobacco, however the most amazing benefits take a little time to show themselves. In a pretty amazing feat, once the 5 year smoke free mark is passed important arteries and blood vessels are able to reverse the narrowing smoking caused. Get to 15 years off the tabs and your chance of heart problems is level with those who have never smoked.

 

There have been many indications that drugs such as marijuana can also affect your heart rate. There are many reasons to quit weed or cigarettes. Many doctors and sources advise to keep away from any types of smoking as they artificially control organs such as the heart within the body.

 

Giving up smoking is not always easy, but the health related rewards for kicking cigarettes into touch make it worth it. From the almost instant benefits, through to the longer term pay offs, it’s never too late to make the decision to live a smoke free life.

 

 

Simple, effective strategies to immediately boost your self-esteem

We hear the words “self-esteem” a lot. From the time we’re young, we’re told that we need have a good sense of self-esteem, and that if we don’t, we may have problems.

But this can lead to confusion. What exactly is self-esteem? How can you know if you have low self-esteem? And if you do have low self-esteem, how can you change?

Maxwell Maltz (1889-1975), author of “Psycho-Cybernetics” said, “Low self-esteem is like driving through life with your hand-break on.”

How can you be sure you’re not living your life with the “hand-break” on?

Here, we walk you through the how, what and why of self-esteem. We’re going to help you determine whether you have low self-esteem and give you suggestions for improving it.

Read the full post here

Improving Well-Being, Not Temporarily Feeling Better About Yourself

It’s easy to think about how many things we have wrong with ourselves. Both due to our own insecurities or worries, as well as ones pushed onto us by the mass media. Not having the latest sports car, not having the latest iPhone or another flavour of the months smart device like a phablet or iWatch. Not earning enough money, not being able to afford fancy expensive hotels while on holidays, getting old, not being “sexy” anymore, not being able to follow the latest fads and trends. The list goes on and on, and while you could sit there and be stuck in a cycle of perpetual worry and self-doubt, you could take a step back, and think about things that actually matter in life. Not even in the sense of “get over yourself there are more important things at hand”, anyone can tell you that, and as valid as that may be it is not “advice” which works on everyone. So let’s look at how you should get back to basics, and look after yourself in ways in actually help your well being, rather than just helping you feel better about yourself for having the latest smartphone.

Image source: Pexels

Sleeping habits

 

Sleep is possibly one of the most important parts of your day, you may not feel like it sometimes, but your body certainly does feel like it. If you find yourself constantly weary and tired during everyday life, having problems with coordination, maybe you tend to get irritated quickly or lose your temper, these are all common symptoms of bad sleeping habits. The amount of things which get affected by poor sleeping, span from hair loss to even lack of appetite or sex drive. Now while ordering some mens hair thinning treatments and some viagra might be a good start or quick-fix solution, the ideal scenario would be to get yourself back on track to the point where you don’t need them.

 

Everyone is different, and while there are recommended sleeping hours for age groups, they do not always tend to fit everyone perfectly. Some people prefer less sleeping time, some a bit more, and some prefer to take naps every now and again rather than getting a “proper” night’s sleep. Of course, what is best for you is absolutely up to you to decide, but the guidelines for age groups are as follows:

 

Teenagers (14-17): 8-10 hours

Young adults (18-25): 7-9 hours

Adults (26-64): Once again, 7-9 hours

Older adults (65+): 7-8 hours

 

As you can see, the trend tends to be that the older you get, the less sleep you need, but as mentioned above, these are guidelines. Some people even adapt a whole new way of sleeping, called polyphasic sleep, which consists of sleeping very few hours at night, usually from around as little as 3 to sometimes 5 hours a night. After that, people have two 15 to 20-minute naps during the day to keep themselves fresh. It might seem like a strange concept, but it has shown to boost productivity amongst people as well as overall better wellbeing.

 

What to Eat After You Work Out??

Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You must eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing and content of your pre and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after exercise and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want.

Your Post-Exercise Fluid Needs
Most moderate exercisers will lose about one quart (four cups) of fluid per hour of exercise, so try to drink about 400 ml of water shortly after your workout to aid the recovery process. If you sweat a lot or the weather is hot and/or humid, consider weighing yourself before and after exercise, and drinking 200ml of water for every ounce of weight you’ve lost. Because heavy sweating also causes loss of minerals and electrolytes, consider using a sports drink with electrolytes if you need to replace more than two or three cups of fluid.

 

We suggest you add ½ chopped any fruit you enjoy, along with few chia seeds and few mint leaves to enhance the taste of water and that also helps in boosting the Vitamin content in water.

Your Post-Exercise Meal or Snack
Many people are very hungry after a workout, making it easy to eat more than you really need or to choose foods that won’t really help your body. Eating too much of the wrong thing can cause your body to store that food as fat instead of using your post-workout meal to refuel and repair your muscles.

So what does the ideal meal or snack look like?

  • Roughly 60 percent of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace depleted muscle fuel (glycogen) and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need around 50-60 grams for each hour they exercised..
  • While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25 percent of the calories you eat after a workout should come from protein—that’s about 10-15 grams for most people.
  • Fat doesn’t play a big role in post-workout recovery, and eating too much fat after a workout won’t help your weight control or fitness endeavours. Only 15 percent (or less) of your post-workout calories should come from fat—that’s less than 10 grams.

 

The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next session. 
But if your appetite or schedule doesn’t allow you to eat a meal right after exercise, don’t panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level. Try to have a smaller snack that contains carbs and protein as soon after exercise as possible. Liquids like smoothies, shakes or chocolate milk, and/or energy bars, can be especially effective post-workout snacks.

 

Here are some sample food combinations for your post exercise meal:

  1. Bread, a bagel or an English muffin with feta cheese or peanut butter
  2. Dried fruit and nuts
  3. Paneer Paratha
  4. Cottage cheese with fruit
  5. Fruit Smoothie with Seeds
  6. Yogurt with fruit
  7. Veggie Egg omelet with toast or  Egg roll
  8. Cottage Cheese Roll
  9. Chocolate Milk + ½ Scoop Protein Powder
  10.   Cereal with Milk
  11.   Eggs and toast
  12.  Chicken Sandwich
  13.  Vegetable stir-fry with Chicken/Fish/Tofu/Cottage Cheese
  14.  Crackers with low fat cheese
  15.  Rice or Oat cakes with nut butter
  16.  Smoothie (with milk, yogurt or added protein powder)
  17.  A protein or energy bar
  18.  A protein or energy shake
  19.  Pancakes and eggs
  20.   Any regular meal that contains lean protein, starch and vegetables

Article Contributed by nutritionist Kejal Shah, Nutritionist, Weight Management Expert and Founder of Nutrivity.in

Best diet to follow during pregnancy suggested by Dietician Sheela Seharawat!

Some diseases and illness require special attention and care. Considering this fact, Sheela Seharawat, a nationally acclaimed dietician suggests umpteen numbers of diet plans with effective tips. Stay healthy and look younger is her motto. She established the diet clinic in the year 2006. She has achieved success and a registered dietician under IDA. She holds her master’s degree in food and nutrition and is the founder of Diet clinic, which has currently 36 branches running successfully all over the country. Well-educated Sheela is a graduate with honors. She has been honored with many awards and before this profession; she was the professional attendant in the army hospital. She has well trained the entire team of dieticians at Diet Clinic. Here is what she has to suggest as a best diet to be followed during pregnancy.

Pregnancy is the time for significant changes. It is the time when you not only have to be careful about your own health, but also be careful about what you eat and how you eat, as it directly have it effects on the growing baby inside your womb. Growing another life inside you is not only stressful but also brings in a lot of responsibility.

Pregnant women need to ensure that their diet is balanced and provides them with the necessary nutrients and energy for proper development and growth of the baby and this involves the right mix of proteins, carbohydrates and fats and consuming a large variety of vegetables and fruits.

 

As mentioned above, a pregnant mother should have a well-balanced diet, and the diet should include the following:

  • Fruits and vegetables: leafy greens and dark orange vegetable products regulated the digestive system and provides antioxidants from natural source. Fresh vegetables are easy to prepare and digest and also provides folic acid, a vital nutrient required for the baby’s growth.

Fresh fruits are nutritious and makes the baby grow stronger.

 

  • Proteins: an essential component required for the growth of a healthy baby, pregnant mothers should include fish, lean meat, and chicken, as well as eggs in their regular diet. Quinoa, tofu and soy products, beans, lentils, legumes, nuts and seeds are rich sources of protein and reliefs from anxiety during pregnancy.

 

  • Healthy fats: vital for mothers and baby’s health, healthy fats builds up baby’s brain. Fats are termed healthy which are not man made, but are natural like olive oils, coconut oil, palm oil, cod liver oil, avocado, many nuts and seeds.

 

  • Carbohydrate rich foods: foods like potatoes, rice, pasta, and bread are high in carbohydrate content, Carb provides energy and is therefore, an important component in pregnancy diet.

 

  • Fibers: women’s have higher risks of constipation during pregnancy and fiber intake minimizes that probability and regulates the digestive system. Eating plenty of fiber during pregnancy also reduces the risk of hemorrhoids and helps in the growth of the fetus. Whole meal bread, wholegrain pastas, beans, lentils, fruits and vegetables are rich sources of fibers.

 

  • Calcium and Zinc: calcium is an important element in the development of bone health of the baby and hence it is important to have a daily intake of calcium in the diet. Dairy products like milk, cheese and yoghurt, calcium-set tofu, soybeans, bok choy, broccoli, collards, Chinese cabbage, okra, mustard greens, beans, kale, and soy nuts are rich calcium sources.

Zinc in trace quantities is important for growth and development, cellular integrity and many biological functions like metabolism protein synthesis and also development of the fetus. Meats, fish, chicken, dairy products, beans, nuts, peanut butter, ginger, onions, bran, wheat, rice, pasta, cereals are good sources of zinc.

 

  • Extra Iron: it makes the main component of hemoglobin, which is vital for carrying oxygen within the body. The amount of blood in a women’s body increases by almost 50% and hence she needs more iron intake to make more hemoglobin for the extra blood. Inadequate iron supply to the body may make the mother anemic and also suffer premature delivery, low weight baby, tiredness and fatigue during pregnancy and even new-born death.

Make your New Year Diet Plan more exciting with these Natural Sweeteners and Drinks!

Let’s see what Iram Zaidi, an eminent Nutritionist and Fitness trainer with an expertise in Sports Nutrition, Fat-Loss, General well being, Makeover and Transformation has to say. Her inspiring tale of overall transformation from an overweight girl to a fit and fab nutritionist is something that inspires people to take every word of her training as a mantra for fitness and weight loss.

We are all set to welcome the New Year with new pledges and resolutions to stay fit and tune in to a healthy lifestyle. To beat a big hurdle in your healthy resolution i.e. dieting boredom, one needs to keep the diet plan and healthy eating target as exciting and simple as possible. Nature has blessed us with few natural sweeteners which can best fit into our healthy diet.

Stevia-Plant based, zero calorie, easy to use and safe sweetener

Stevia is widely getting popular across the world as a natural sweetener. There were certain misconceptions with its bitter taste as a majority of products were based on traditional stevia sweeteners offered in the form of high purity Reb A molecule. A recently developed variety of Stevia called Star Leaf sweetener tastes exactly like sugar, so that our taste buds should not compromise. Given stevia can replace some unwanted sweetener calories, it can be one tool in the toolbox for cutting calories from your daily diet without affecting blood sugar or insulin levels.

Sugarcane juice-Natures Superfluid and a great sweetener

From thousands of years Sugarcane juice has been a part of Indian culture. Ayurveda acharyas prefer the juice to be extracted from healthy canes and consumed in hygienic form. A great energy drink, skin toner, body cleanser and loaded with a variety of medicinal properties to fight a majority of diseases, unfortunately Sugarcane juice was missing from our diet plans. One of the biggest reasons was the hygiene concern. Products like OMG (Oh My Ganna), a bottled sugarcane juice with 3 months of non refrigerated shelf life or Rawpressery’s cold pressed sugarcane juice are good pickups for a healthy start.

Honey- Nature’s best antibiotic and great sweetener

Natural honey is loaded with nutrients, and is an essential part of Indian home remedy solutions from ages. It has in the form of proteins, minerals, and vitamins. The plant enzyme amylase present in the raw honey is effective in breaking down and helping the predigestion of the starches and also helps to raise the level of antioxidants required in the body. One teaspoon of honey is only about 20 calories.

Coconut sugar- lower glycemic index and great nutritional value

Coconut sugar is also called Coconut Palm Sugar. It is a natural sugar made from sap, which is the sugary circulating fluid of the coconut plant. It is a good source of minerals like Iron, Zinc, Calcium and Potassium, along with some short chain fatty acids, polyphenols and antioxidants. Coconut sugar and coconut nectar contain a fiber known as inulin. This fiber may help slow glucose absorption, offering an alternative for those dealing with diabetic concerns.

Go ahead with these natural sweeteners as there is no need to put extra efforts to fight your sweet tooth by eliminating sugar from your meals.

You can reach Iram Zaidi on Iramzaidi092@gmail.com for any diet/nutrition related query

The Importance of Buying the Best Orthotics

You should never neglect the comfort of your feet under any circumstances. The ability to walk without any discomfort is essential for maintaining a high quality of life. Therefore, you need to take immediate action if you are having some pain in your feet when you are walking. There are steps you can take in order to ensure that your feet will not hurt when you are walking. There is no reason for you to endure this sort of pain unnecessarily. There have been many advances in footwear that can make your foot pain a thing of the past. You need to make finding the right orthotics for your feet your top priority. Here are a few of the main reasons why selecting the perfect orthotics is so important to your overall comfort.

1. You will no longer be burdened by the constant pain that you feel when you are walking.

Most people do not realize how much they use their feet on a daily basis until they start to have foot pain. When this happens, it can make even the simplest of daily activities become a huge struggle. Getting orthotics that are specially designed for your feet will completely change what you need to go through every day. You will be able to walk without constantly thinking about the pain you are feeling. Your feet must constantly absorb the weight of your entire body every time you take a step. Therefore, it should not be a surprise if they start to get sore. The key is to never ignore this pain. Do something about it right away before it becomes more severe. The Get Aligned website has a wide variety of custom orthotics for you to choose from.

2. You will avoid creating a more serious problem with the way you walk.

Many people ignore the pain they are feeling in their feet. They think they just need to break in their shoes and eventually the pain will go away. However, this is not always the case. Foot pain is often caused because your feet are not aligned properly. A person will adjust the way they walk in order to compensate for the foot pain they are feeling if the discomfort goes on long enough. This can have a wide variety of negative effects on your posture. It will not be long until your feet are not the only part of your body that is causing you pain. This is why you need to nip this situation in the bud. Do not let it get out of hand. Even shoes that are very comfortable may not give you the support you need because they are not customized for your feet. Buying orthotics off the shelf might not help you because they might not fit perfectly. This is why you need to take the time to get yourself some customized orthotics.

3. You will be able to enjoy some of your favorite shoes that were previously uncomfortable to you.

You might have several pairs of shoes in your closet that have been sitting there collecting dust for a long time. You want to wear some of them. However, you have been unable to because your feet begin to hurt if you wear them for very long. Getting orthotics that are customized especially for your feet will allow you to wear all of your favorite shoes that you have been unable to use. You will find that having the right support while you are wearing these shoes will make all the difference in the world.

4. You will be able to be more productive around your workplace.

You might have a job that requires you to be on your feet for many hours during your shift. If so, it is crucial that you do everything you possibly can to make sure that your feet are getting the support they need. You will find that being able to walk comfortably will enable you to do your job faster and more efficiently than you could before. This will eventually lead to your boss recognizing your improved performance. Your feet will also not be as sore at the end of the day.

How To Stay Healthy As You Continue With Life

We all age. It’s a fact that some people may not like hearing much, but it is undeniable. However, it shouldn’t be a cause for feelings of despair. Yes, our bodies change as we get older, and we may not be able to do some of the things we could do in our early 20’s. But before you panic and start searching for affordable IVF plans because you think you’ve left it too late, or trying to find out if there is such a thing as a stylish zimmer frame, consider that with age comes knowledge, wisdom, and (usually) a fuller bank account.

 (Source)    Nonetheless, it’s never too early, or too late, to  start caring for your body and your mind. Below are a few tips to keep the spring in your step and the sparkle in your eye as the years come and go, allowing you to pursue your passions.

 

Stay Active

The adage goes ‘if you don’t use it, you lose it,’ so make sure you keep using it. Your body is an amazing thing, so keep it fit and healthy by exercising it. There is plenty of information around to help you find a workout routine that fits your goals, fitness levels, and interests. The most important thing is to find a way of exercising that you enjoy; if you’re not having fun, you’re less likely to stick with it. Just half an hour of exercise a day to make you out of breath and a little bit sweaty can make a vast difference. You could try doing some form of resistance training too. Not only will it keep your muscles and heart strong, but it can also help strengthen your joints and ligaments and even combat the onset of osteoporosis by subjecting your bones to an unfamiliar workload, causing them to increase in density. You could even try attending a fitness class. Not only does it keep you healthy and active, but is a great way to meet new people.

 

Watch What You Eat

The food you eat is the fuel for your body; it allows you to do all the activities you take for granted day to day. The right food can even help keep you looking younger. If you want to get the most from life, you need to pay close attention to what you’re putting on your plate. As an example, the brain will burn through over 300 calories per day. It may burn through even more if you are concentrating and thinking hard at work, so it’s important that not only is it getting enough nutrition, but the right kind. Everyone knows the five food groups, which should be represented in every meal where possible, but it is also important to have the right balance between these groups. A well-balanced diet should be made up of around 60% carbohydrates, 20% protein, and 20% fats. If you are exercising regularly, it is important that your body has enough energy (carbohydrates) to support the activities you are doing – even if you are exercising to lose weight. If you are incorporating resistance training into your routine, it might be worth considering upping your protein intake slightly, as the protein in your diet is what helps your muscles recover and get stronger. The essential element here though is to make sure you eat healthily and regularly. Only then will you have the energy to spend your day exactly as you please.

 

Be Mindful Of Your Mind

As you get older, your life tends to settle into a routine. This can be great for your stress levels and time management, but it can be less than ideal for your brain function. Much like how you become weaker when you are bed bound for a few days due to illness, your mind can become less keen when it is not effectively used. Keep your mind active by training it to think in different ways than it is used to, doing so will keep you agile and able to cope with any challenges that life may throw at you. You should also be careful not to neglect your mental health. Making sure you have adequate downtime is key to keeping yourself happy and healthy. While exercise (as mentioned previously) and fresh air can help keep your serotonin levels in the right place, pursuing other activities that bring you joy will go a long way to keep some balance in your life. If you don’t have a hobby, consider finding one. Going to the theatre or attending painting classes are just some of the options when it comes to adding some variety to your free time.

 

Remembering that being aware of your health and wellness is not reserved solely for the very young, or the elderly, is an important step. We should all be mindful to intertwine our physical and emotional well-being into every aspect of our lives.

Are Spin Bikes Really Effective for Toning Body..

Bicycling can be beneficial when adding it to your normal workout routine. However stationary bikes can only tone up your body. If you want both the benefit of a cardio workout and the ability to tone muscles then you should consider looking into Spin Bikes.

Some people have a misconception when it comes to biking. Many believe that biking solely focuses on endurance, that however is not the case. Recumbent and spin bikes work to both increase endurance and build lower and core muscles simultaneously, making it the perfect pick for people who want to double up on their workouts.

What are spin bikes?

Spinning bikes are built different than traditional stationary bikes. Instead of sitting upright, its build is slightly angled, putting your body in a position that has to use its muscles to support you while cycling.

Other stationary bikes position your body to sit upright, hence leading to less effectiveness on toning muscles. The slightly bent angle will help tighten your core, leading to an increased workout for your core muscles including your abdominal muscles.

Spin bikes will usually be less comfortable than stationary bikes because their main focus isn’t to let you leisurely stroll along, it’s to build muscle while also focusing on endurance training.

Why should I choose a spin bike?

Traditionally stationary/recumbent bikes don’t tone your body and can lead to lower back pain. The support built into normal bikes don’t give you the best form when cycling. If you’re looking for a great cardio workout that maximizes its effectiveness while also fitting in the ability to tone your core muscles, then a spin bike is going to be a good fit for your individual needs.

Spin bikes will help you tone a handful of different muscle groups. Because of the angle of the seating, spin bikes will help you tone your core, upper and lower back, and all of your leg muscles. Pumping up the resistance on your bike can also lead to more muscle gain in your lower body, providing you with maximization of both lower and upper body strengthening.

Spinning bikes also give high impact training. When you’re focused on pedaling at faster rates you’re going to find that your abdomen will automatically contract and expand. Hence making it perfect for toning your abs.

Another extra feature that individuals tend to overlook is that you can use spin bikes to workout your upper body as well. You can do this by switching the position of your arms and practice with using one hand at a time.

What features should I expect?

Most spinning bikes are going to have a few core features different from traditional bikes or stationary bikes. Spin bikes tend to offer higher resistance than most other bikes, making it more ideal for muscle training. They will also usually have more extensive and physically challenging training programs, however they still offer beginner options.

The resistance will usually end up ranging from minimal to expert, giving you many options to either tone down or drive your workout to be even more intense. Extra features can be included in some spinning bikes, however these are not necessary. The main features you want on your spin bike is a good pedaling system, right size for your body (as some spin bikes do not support shorter or taller people), and a decent range in customization (personal profile input, program settings, etc).

As mentioned above, other bikes tend to force you to sit upright and will allow you to more leisurely workout. Spin bikes however do not give you the opportunity to slack and sit back, instead they will help force you to keep your own body supported.

Most of the good spin bikes fall under $500. You need not to consider any high-end bikes, provided if you are not planning for intense cycling and training for cycling leagues.

In conclusion

Spin bikes may slightly start to sound scary, as these features tend to seem like they are more suited for experts, that is not the case. These bikes are great for experts and beginners as well.

The extra benefit of muscle toning will also seem to frighten individuals away. You should not let the seemingly “lack of support” scare you. Because of how these bikes are built you will automatically be strengthening your core muscles, thus leading your body to become stronger and lead to more muscle growth. The extra force will also help you have better posture, more stability, and help balance.

 

This post is written by Paul Schoff from FitnessAbout.com. He is a vegan bodybuilder and a passionate blogger. He believes in holistic development and cuts the BS promoted my media about health.

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