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Daily exercise is one of the most important things you can do for your health. It helps to keep your body in shape, prevents disease, and makes you feel better mentally and emotionally. Exercise doesn’t have to be strenuous or time-consuming – even a moderate amount of activity each day can make a big difference. The following blog will discuss the many benefits of daily exercise and how you can get started today!
We all know that it’s important to exercise, but when you have a busy family life, it’s hard to find the motivation sometimes. When you are already exhausted, exercise is the last thing on your mind and it’s tough to stick to a good routine. But if you want to stay healthy, you need to find ways to boost your motivation and get into the habit of exercising on a regular basis. These are some of the best ways to motivate yourself to exercise.
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.
Yoga, it is a very ancient practice, but it’s something that everybody does now. It’s very trendy, of course, and it’s a great way to get you more flexible. But also, the thing about yoga is that people don’t talk about the more practical uses for it, it is very good for a lot of ailments people may have. So, here are a few common ailments, and the best yoga pose you can try for it.
Headaches
This is a common problem, and while most of us reach for the painkillers, instead you may want to go for one of the basic yoga moves, the downward facing dog. The way you do this is to come onto the floor and put your knees above your hips, your hands a little bit further forward than your shoulders. Breathe in, and exhale, while you do this, lift your knees up from the floor and lengthen your tailbone. Exhale and push your thighs back, stretch your heels down towards the floor. Strengthen your underarms and press your index fingers to the floor and lift.
Anxiety
Yet another thing people will suffer from a lot in the morning world, there’s been a reported rise in anxiety due to modern living, so one of the best poses is to combat this is the bridge. And not only are there benefits for anxiety in relation to this pose, but it also causes a lot of positives generally. The way to do this is to lie on the floor, and then bend your knees and put your feet straight on the floor, with your heels as close to the sitting bones as you can. Upon exhalation push your feet and arms into the floor and push your tailbone up, and lift your butt off the floor. Make sure that your thighs and your inner feet are parallel to each other. Keep your knees over the heels and lengthen the tailbone, but be sure to do this slowly, vertebrae by vertebrae, and the same applies to when you lower your body, go from the top of your vertebrae all the way down the spine.
Bad Back
A staggering amount of people complain of a bad back and one of them is very likely to be yourself. One of the best poses for this is the extended side angle pose, and this is quite a skilled pose for beginners, so it’s important that to practice these properly, that you do your research and make sure you’re doing everything right. But the best way is to get to a yoga fitness class; many classes cater for people of various skills, from beginning to advance level yoga fitness classes, so you don’t have to feel out of your depth. This is quite a complicated pose, so if you feel you have to try it at home, look at this video to get it right.
Yoga is not just a great way to get fit, it’s a wonderful cleansing practice if you do this in conjunction with the right diet, and it is an excellent way to add fitness into your life, but also gives you a sense of meaning. Yoga is one of those great low impact exercises, but it really builds up strength and balance, two things essential for life.
You’re sat on the sofa after a hard day’s work and you know you should be out there jogging or using up your gym membership. But what about all those TV shows you need to catch up on? Many of us will often choose the box over exercise. But why can’t we do both? There are many forms of exercise that can be done in a living room in front of the TV. Here are just a few ways that we could all be getting our fix of physical activity whilst getting up to speed on the latest series.
Buy exercise equipment for your living room
Many types of exercise equipment can be used in a living room. Dumbbells, resistance bands and medicine balls take up hardly any space at all both to store and to use. There are then those more bulky exercise machines such as treadmills and exercise bikes. Exercise bikes in particular allow you to sit down as if you were watching TV and take up very little space (some can even be folded away). Read exercise bike reviews online to find the best one for your living space. You could aim to keep on a certain speed for the entirety of a show or vary it up with each ad break.
Use the couch as an exercise tool
Your sofa can be used to perform many exercises. Tricep dips can allow you to still watch the screen. You could also try elevated press ups with your feet on the sofa and your hands on the floor whilst facing towards the screen.
Do squats and lunges
Squats and lunges are great for toning up your legs and butt and require only a small space of floor. You can easily do these exercises whilst watching the TV. You could also do squats and lungs with equipment such as dumbbells or a medicine ball, allowing you to work on your upper body strength simultaneously.
Consider static exercises
Some static exercises can be done whilst watching TV. The plank is a great core workout for improving your abs that requires you to lift up onto your feet and elbows – you can do this whilst staring ahead at your favourite show. You can also switch this up and do the superman exercise which involves laying on your stomach and lifting your lower body and chest off the floor.
Use commercial breaks for HIIT training
If you find exercise too distracting whilst you watch TV, why not make use of those annoying ad breaks? These can be the perfect time to squeeze in some high intensity interval training. Exercises could include press ups, sit-ups, weight exercises, squats, lunges – whatever you can think of. Make sure that it’s hard to get the most benefit out of this form of exercise. You can then use the time in which the show is on to recuperate with a slower form of exercise that doesn’t take away your concentration.
Whether you want to build up your muscles to become built up, or you’re just looking to improve your general health and wellbeing you should take a look at this article before planning out your workout routines. Today I’m going to be giving you some advice on how you can build up muscle more easily than you thought.
I’m not saying that it’s going to be a walk in the park, you will obviously have to put a lot of work into your body to get the results you desire. If it’s done correctly, it can save you time, energy and money.
The gym is an obvious road to go down because there is access to the latest equipment and you could even hire yourself a personal trainer. If you’re a newbie to the gym this is a good idea. You can tell your trainer what your ultimate goals are and then they can talk through with you what the plan of action is. If you’ve got some experience within the gym and you know how to use all of the equipment, then do some research on how to best achieve the results you want. You might be looking on improving your arm muscle definition and be happy with how your legs and torso look, so you’d want to look for exercises to build up your arms.
Most avid gym goers like to increase their performance by taking in the right nutrients and supplements that their bodies need to endure through the workout. Aretheyonsteroids.com blog has loads of information that you could apply to your routine to increase your workout results.
If the gym isn’t really your scene, or you’d rather do it alone without spending lots of money on a gym membership, then there are other alternative ways of working out. Doing this will also save you becoming bored of the same routine, especially if you change your activities up regularly.
What you’re putting into your body is important too. You can’t expect to become ripped with a six pack if you’re still bingeing on greasy, calorific foods. Change your diet to one with plenty of protein, as this is good for building muscle. Eating smaller but more regular meals will keep your energy levels up and give your body a chance to burn off the energy between meals.
Ensuring that you’re getting plenty of water is important too. When you’re working out, you sweat out a lot of the moisture in your body and it’s easy to become dehydrated. Being dehydrated while you’re working out is dangerous and can lead to you becoming overly exhausted, passing out and many other terrible ailments, so make sure you’re getting enough water.
As you can see, building muscle isn’t all about the workout, it’s about what you’re putting into your body too. Remember to eat well, drink plenty of water and get enough rest and your workouts will be easier. You will soon start to see results and you can begin enjoying your new and improved body.
Whether you’re looking to get back into fitness or you’re already a gym buff, cycling is the perfect exercise to add to your routine. It’s an incredible workout which is safe for most people and has some amazing health benefits too. Here are some of the reasons!
Readily Available and Suitable For Most People
It might be a touch more difficult than say, walking- but most people know how to ride a bike. It’s something you learn during childhood, and as they say, it’s a skill you never forget. The majority of people are able to hop on a bike and start riding to get fit. Plus, it’s fun too- mountain biking for example allows you to get across all kinds of terrain so you can head out for the day and see some sights while getting fit. Just make sure to find the right bike for you, it needs to be the right size and have an amount of gears you’re happy with. This roadmaster granite peak review states that this particular model has full gear range, along with twist shifters making changing gear easy while you’re out. When the weather is bad, every gym has a selection of bikes too, making cycling really simple to slot into your routine. Better still, you can choose from spin biking, upright biking or the recumbent bike (which has a much more comfortable seat!) Even if you’re incredibly unfit and not able to walk for more than a few minutes, cycling is a great place to start. As you’re seated, you can go a little longer than with other exercises, start with a low resistance and build your way up. Even if you’re already a gym bunny, you can crank up the resistance and pedal harder and still get a great workout in.
Builds Strong Muscles, Joints, and Bones
Building strong muscles, joints and bones in your body helps to keep you supple and sturdy. Since cycling uses the large muscles in the legs, these are especially benefitted, but biking can also help your core, shoulders, and arms too. Cycling strengthens the joints of the knees which is particularly beneficial as you get older since so many people suffer from knee issues. It also builds lean muscle in the legs, which not only allows your body to burn more calories at rest. Plus, strong legs will improve your performance in other areas too, whether it’s walking, running or cross training. Any exercise helps to contribute to strong bones, which is not only useful now but even more so as we age. Later in life, bone loss can lead to conditions like osteoporosis so working on building strong bones when we’re young can help tremendously.
Great For Cardiovascular Health
As with any aerobic activity, biking is ideal for cardiovascular health. Keep upping the resistance and speed until you’re breathless enough to only be able to speak in short sentences. And from there, keep increasing it to boost your fitness. Better heart and lungs mean your body is more efficient, and you’ll find yourself feeling less tired and fatigued going about your daily tasks.
We are all very much aware that exercising is good for us, but do we do as much exercise as we should be? The truth is, exercise should be part of our daily lives, where on average you do something that increases your heart rate or stretches your muscles or mind at least for 30 minutes each day. This, however, may sound like a tall task to ask of you. After all, we can all be living hectic lives as it is. Work commitments, social lives, they all take up our precious waking hours, so where can the exercise fit in? However, some exercises are very enjoyable, and they can fit seamlessly into your day by making a few simple changes to your routine. I thought I would share with you some of the most common exercises that can have a huge impact on your health and lifestyle.
Going for a run
One of most common forms of exercise is simply going for a run. A lot of people tend to fit this in after work, as it’s a great way to calm your mind and transition from work mode into an evening of relaxation or family time. Running, of course, is a cardio workout, so it definitely enables you to increase your heart rate. You don’t need much other than some active wear and a decent pair of jogging trainers, and you can simply just head out of your front door and run. It is a great form of therapy psychologically, and many people would agree that it is the easiest ways to exercise frequently, and it can be rather enjoyable once you get into it. Many people even then sign up to do distance runs such as 10ks and even marathons.
Biking your commute to work
We can all agree that daily exercise can be a huge task to fit in, so why not turn something you would normally do into exercise? Instead of relying on your car or public transport, why not bike your way into work instead? Many employers actually encourage this and have facilities in which to park your bike for the day, and for you to change into your work attire. Of course, you may need to invest in a decent bike and some cycle insurance to ensure that you are covered. But it’s a great way to incorporate your daily exercise.
Practicing yoga in an evening or morning
While yoga may not be seen as a cardio workout, when combined with regular exercise it’s a great way to vary the type of exercise you do. Yoga concentrates on stretches and muscles while encouraging you to focus on your mind and breathing techniques. This is a great way to destress from an especially busy and stressful day, while still getting some important exercise. Some people also combine yoga with meditation practice as a way to prioritise their thoughts or simply as a relaxation technique. There are plenty of tutorials online to help you master some of the most common yoga poses.
Attending a gym for an aerobic class
Sometimes you need to be accountable for the exercise that you take, so joining a gem may be your best option. Although it can be pricey, they offer various classes and facilities, making it much easier to attend and do a workout. An aerobic class is a great way to incorporate a block amount of time of cardio workout. Plus being with other people can be an excellent motivator.
Swimming
Swimming is seen as a full body workout, and a great way to not only increase your heart rate but work on muscles all over your body from one form of exercise. Swimming doesn’t require any fancy equipment, just a costume and yourself. You don’t have to be a member of a gym, as there are plenty of local pools you can enjoy the facilities of. It;s also a refreshing exercise and can actually be relaxing if you love being in the water.
Seeking out the expertise of a personal trainer
Finally, if you have some money to invest into your exercise, then you may want to gain the expertise and knowledge of a personal trainer. These people tend to tailor exercises to your needs, abilities and your end goals. They will know what exercises and equipment you should be using, and the workout can be tailored to the amount of time you have. It can also help to have someone there to spur you on, especially if you begin to flag towards the end. They can be a worthy investment, but may not be a long-term option.
I hope this has inspired you to incorporate more exercise into your daily routine.
You only have to look on your social media pages or pop your head into a gym to find people who are hugely enthusiastic about keeping fit. Just about everyone has a friend who talks about it all the time. Not everyone is so upbeat about exercise, though, and many haven’t done any real exercise for a long time. Or maybe even ever. Pretty much everyone has to move every day, from walking to the store to climbing the stairs. But many people don’t really make an effort to do much more than that. If you’re more of a couch potato, you might be thinking that it’s time to start getting fitter.
Find Something You Enjoy
Before you get into your new fitness kick, it’s worth deciding how you want to get fit. While it’s tough to push yourself physically, that doesn’t mean it has to feel like complete torture or be really boring. If you’ve never enjoyed running, don’t decide to force yourself out on a run three times a week. You don’t have to enjoy every moment, but your workout should leave you feeling better mentally, even if you ache all over physically. There are so many ways to get active, from team sports to solo pursuits. Find something that works for you.
Choose Your Goals
Staying motivated when you’re trying to get fit is tough. Setting some goals to aim for helps to make it easier to motivate yourself and have a direction to head in. Everyone has different goals when they want to get fit, and they could be both big and small. It’s best to have concrete goals to aim for, instead of a vague “get fit.” For example, maybe you want to be able to run a marathon in a year’s time. Perhaps you want to lose a certain amount of weight, or you just want to climb the stairs at work without huffing and puffing.
Create a Plan
Once you’ve decided on your goals, you should work out a plan to reach them. You should look for advice on the best ways to achieve what you want to do. Take a look at a building muscle for dummies guide if you’re hoping to get strong and buff. Read about how to alter your diet if you want to lose weight. Think about your plan in both the short-term and long-term. Remember that your plan doesn’t have to be set in stone. You can make changes to it.
Start Slowly
If you haven’t exercised in a while, don’t rush into it. You should start off slowly and try to only make one change at a time. If you attempt to turn your whole lifestyle upside down from one day to the next, you’ll have very little chance of sticking to your new routine. Start with just one thing, like going to a new fitness class, and build up to doing more.
Getting fit if you’re not much for exercise can feel like a huge challenge. Create a solid plan, and you’ll have a better chance of success.
Celebrity fitness instructor Namrata Purohit has been in news for introducing Pilates to the life of some of the fittest and most well known faces from fashion, Bollywood and society. She has instantly hit limelight and gathered a large following due to her innovative techniques making the workout so much more fun. This month she introduces yet another kind of workout to get you to come back to her studio.
Namrata Purohit speaks about her new workout routine. “Pole Fitness is one activity that targets not only the entire body, but also the mind and soul. I tried pole fitness for the first time while I was studying at Loughborough University and immediately fell in love with it. It didn’t take me more than 5 minutes into my first class to decide that this was something I want to bring to India, a fitness form that Indians need to experience. Throughout my class I found this new appreciation for pole dancers, and people who practice pole fitness. They make it look so beautiful, so effortless but it is hard, really hard. Your entire body needs to be in sync in order to be able to do a move, and look good while doing it. I felt each muscle in my body, my arms, core, legs everything was working, and I was also having a lot of fun. Like Pilates, I found pole to be something that worked the body and mind. It not only works on your strength but on flexibility, balance, stability, and most importantly builds your confidence. After finishing a pole fitness session, you feel strong, sexy, and beautiful and you tend to appreciate and love yourself even more. It is a very enlightening experience.”
There are many times in a pole class you will not know what you are doing, it does get complicated, but that is just part of the fun. You work your way through it and when you get it right it is the most satisfying feeling. Pole fitness is great for many reasons. It strengthens the core, burns calories, improves strength, flexibility, stamina, and balance, builds self-confidence, reduces stress, and is also something that will make you extremely happy. As I have always said fitness should be fun, and pole fitness is definitely a fun way to get fit. ”
So what are you waiting for, just Get Set and Go.. for more details log on to their website and start today towards a fit and healthy lifestyle..!!
