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5 Key Tactics The Pros Use For Spin Bikes

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Cycling is the best exercise in the fitness world. Nowadays nobody wants to go out for cycling in heavy rains, intense cold, snowfall and scorching sun. So the best way for the cycling is an indoor exercise in the form of stationary cycling. A spin bike is heavy and made up of metal. It has a massive flywheel for spinning purpose. Seat, seat post, and the handle bar are already installed on the bike and they are self-adjusting in all directions.

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Steps to use spin bike

The shape of the bike is designed as a common road bike. Then your posture on the bike will decide how to use it. Most exercise bikes are upright, having wider seats and more comfortable. The different body postures will tone different groups of muscles.

  • Focus on pulling up

In spin bikes, the upstroke provides all power, so focus on pulling up then pulling down. The pulling up with each pedal stroke will increase momentum, and will also increase RPMs simultaneously. In shoes, the clip is provided to help the users to concentrate on pedaling rather than fixing their foot. While using the bike, you have to use your abs as much as possible because this will help you to support your lower back. And try keeping your back straight when on the ride. This blog writes everything about spin bike which might be an interesting read for you if you are interested to know detailed information about spinning bikes.

  • Know the lingo

The spin bike lacks gear system and it is supplemented with resistance knob which indicates how hard muscle movement is required to increase RPM or to increase your speed. The resistance knob will help you to keep appropriate speed and the instruction on flywheel provides technology about the level of resistance to be followed.

  • Clip in and out

Clipping in and out is the most difficult part in riding a spin bike. In this bike, the ball of the foot should be held in the cage, directly in the middle of the pedal. Toes should be bent at a downward position on top of the pedal and then push your foot down till the time that you feel the shoes are properly fitted after you placed on the bike.

Benefits of using spin bikes

More experienced and even advanced cyclists keep coming back for the same reasons.

  • Weight loss – The pedal skin bike is the appropriate option if you are trying to lose weight because it can help you to burn a thousand calories within less than one hour.
  • Builds strength – This is the method to tone your entire body in a single package. You can tone, core, arms, legs, butts and back simultaneously. You have to work on varying speed and resistance to build your body efficiently.
  • Cardio endurance – This exercise is essential to maintain the heart health because it makes efficient heart pumping capacity and makes it stronger and healthier. It will increase your body metabolic activities and shape the body to its perfection.
  • Low impact – The best point of this exercise is no pressure on joints. It is applicable to all age group of people for proper fitness. It gives an opportunity to every muscle to get stretched and strengthened.
  • Speed – You have to maintain a normal and steady speed after practicing daily. In the first week you will feel tough but with the passage of weeks, you will acquire perfection and will be able to reach your goal.

Conclusion

Spinning is pretty amazing and it is a great training for running as well as for many other reasons. It will strengthen your lung pumping capacity and it reduces the body fats as well as body mass index within a short period of time by using this spin bikes. So it recommended purchasing this bike as soon as possible.

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Running for Beginners

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Are you a lover or hater of running?

It’s a funny thing. Some people love it, some people hate it. When I probe the haters more it is often rooted back to their school days when they were forced to run round the school playing field 10 times in the pouring rain with gale force winds! Not fun and often humiliating. If you are not comfortable going out for running, you can do same exercise with indoor spinning bike at your home.

Some people thing they just cannot run. They run for the bus and feel out of breath. That isn’t because they can’t run. It’s because they are unfit.

So, I’m going to try and persuade you to at least give it a try. Then you can at least say you tried it again and you still hate it. Humour me now please.

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The Step by Step Guide to Running for Beginners

1. Map out a route that you are going to take. Either load up Google Maps, or if you have a smart phone download a free running app like Map My Run. Make sure you pick a route that is fairly short (even just round the block is fine) and as flat as can be. Let’s not get carried away with hills just yet.

2. Rope in a friend so that you can a) not feel embarrassed going on your own and b) be held accountable to (you can’t possibly let your friend down with weak excuses as to why you can’t run!) It is always nice to have a good old natter (when your lungs allow you!) with a friend. It helps the time pass by a lot quicker.

3. Grab a bottle of water to drink on the way. Make sure you stay hydrated. Don’t wait until you are thirsty to start drinking.

4. Time yourself.  Either on your phone or a watch will do. It will help you in the early days to know how long to run for and what to aim for.

5. Walk on your first run. I know that doesn’t make any sense! If you are not used to walking very far then it is the best way to ease yourself in gently. Gradually start to add in a few 1 or 2 minute jogs. So you might start by walking for 5 minutes and then jog for 1 minute, walk for 5 minutes, jog for 1 minute. On your next running session you could walk for 5 minutes and then run for 2 minutes. Just see how you feel. Stop when you need to. Your early runs are all about building up stamina and getting your body muscles used to working in a different way. Eventually you will be able to run for 20 minutes straight!

6. Sign up for a 5k run. Ok, don’t panic now! This isn’t a race. Signing up for a 5k in say 6 months time is a great way to get yourself motivated to keep at it. The perfect run to do is either a Race for Life or Park Run. People of all shapes and sizes take part. Park Runs are free to enter and are all around the world.

See, not so bad eh? Just take things really slowly and listen to your body. I often hear of people getting ‘the running bug’ after they have completed 1 or 2 official runs.

Running is a great way to burn fat and calories. Just make sure you stick to the right nutrition plan, (unprocessed and as natural as possible is a good start) and you’ll start to feel fab really soon!

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Woman and kids doing bridge stretch gymnastic exercises at home

Getting Fit at Home – It’s not as hard as you think!

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It is easy to put off getting fit and in shape because of cost, space, lack of equipment, no time. The list (or excuses!) go on. In this article we hope to eliminate some of those fears and blocks to help you on the road to getting fit.

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The Cost of Working Out at Home

It is worth remembering that fitness doesn’t have to cost you any money. Sure you need to have some exercise shoes and some workout gear but it doesn’t have to be expensive. Don’t be swayed by buying the most expensive pair of trainers the shop assistant tries to sell you. Just make sure they have decent soles and that they fit you well. I buy half a size bigger than my normal shoe size to allow for my feet swelling through the heat of exercise. If you have high budget in mind and if you are serious fitness guy, you can buy the best treadmill at your home and do workout with the same.

So what can you do at home that doesn’t cost much money?

Running – For starters it is free! You can go at any time and you can really vary your workouts. From long jogs to hill sprints. If you are new to running start off slow with a 1 min walk, 1 min jog, 1 min walk etc and build yourself up to longer sections.

Skipping – You can buy a skipping rope for around £5. Skipping is a great way of keeping fit as it is very cardio intensive. You also work a lot  of muscles making it an all round winner!

Fitness DVD These are a great way to work out. They range in price from £5 all the way up to £100. You can just pop them on when you have a spare 20 minutes (some workouts are even shorter) and do a routine when you fancy.

Stairs –  Do you have stairs where you live? Why not workout on them? Either run up them or workout on the bottom few steps.

Lack of Equipment

Don’t let this make you think that you can’t workout. A lot of fitness routines don’t even need any fancy equipment. If any mention that you need weights then just substitute them with a bag of sugar or tin of baked beans. If you really think you do need equipment then check out second hand shops, eBay, Gumtree or ask friends and family if you can borrow any of theirs.

No Time

Ah, that old chestnut! Yes I get that most of us are busy, I really do. We live hectic lives and there never seems to be a moment to spare. The thing is, I bet you can find 20 minutes in your day to squeeze in a workout. Here are a few tips;

a) Get up 20 minutes earlier

b) Miss 20 minutes of TV each day (go on, you’ll not miss much!)

c) Use your lunch hour – instead of checking out the shops or eating at your desk spend half of it going for a jog or a cycle

d) Do you drive or catch the bus to work? Or even the train? Park up or get off a stop early and walk/jog the rest of the way. Or if you don’t live that far away why not build up to walking/jogging/cycling all the way? Just thing of the money you’ll save too!

Just simple little changes in your routine, although they may seem small, will really help you in the long run to get in shape, lose weight and feel great about yourself.

I know it is easy to trick yourself into thinking you can’t workout – I’ve been there and done that. I always had an excuse for everything. The thing is, your body deserves your time and attention, you’ll thank yourself for it one day!

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Vitamins and Minerals for Brain

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If you’re a bit ‘twitchy feel about your forgetfulness, you might want to consider some of the best food of the brains in your diet on a daily basis. Your brains is an organ with special dietary needs, and how they feed affects how you think. Who gave you brains is a cholesterol-lowering balanced diet low in saturated fat. Brains foods include foods high in omega-3 fatty acids, shown to maintain brain function and aid in the blood vessels in the brains to erase blocks improve. Along with this, the following healthy foods help the brains functioning optimally.

Vitamins

The thought of affairs reminds people to take supplements to make sure vitamin A, C and E, powerful antioxidants that include to promote and preserve memory in the elderly.

  1. grains and starchy vegetables whole foods, including grains, starchy vegetables (like sweet potatoes) and legumes all contain many B vitamins, antioxidants, trace elements and fiber. These complex carbohydrates digest more slowly than simple sugars, and the blood sugar level to maintain a constant which, in turn, maintains the high energy of the brains for a long period of time.
  2. Green leafy vegetables

Feeding your lists head of AARP in green leaf as food for thought, because they are loaded with folic acid. Folic acid plays an important role in the occurrence of the attacks, which up to 25 percent of dementia cases. Not only that, but folic acid has also been shown that the risk of Alzheimer’s disease.

Fruit and vegetables with dark skin

The Alzheimer’s Association recommends fruits and vegetables with dark skin for their high levels of antioxidants. These include: alfalfa, beets, red pepper, blackberries and blueberries (top), broccoli, Brussels sprouts, cherries, corn, eggplant, cabbage, onions, oranges, plums, raspberries, red grapes, spinach and strawberries.

Celery

Many people think of celery as diet food, but it’s more than that. It belongs to the best foods of the brains because it is a rich source of phytonutrients such as quercetin, which promotes the health of the prostate and the brains.

Water

You may be surprised to see the water in the list of foods from the brains, but it’s really important for the health of the brains. Lumosity.com water is added to the list of foods for brains because it’s important to keep hydrated the brains. If you do not, this can lead to neuronal damage in the long run due to continuous stress hormone levels higher than normal.

Chocolate

Before you get too excited at the sight of chocolate on this list of foods from the brains, it is important to note that dark chocolate is better because it contains epicatechin flavanols and antioxidants. The downside is bitter chocolate taste bitter and most chocolate bars are also loaded with sugar.

Avocado

The essential fatty acids are important for the health and function of the brains. According to the Franklin Institute, avocados are a good source of healthy fats.

Blueberries

Blueberries are also reguarded as food for the brains Psychology Today. These small tasty berry, also known as the “brain berry”, to be considered as a super food when eaten in their natural form. Studies at Tufts University have discovered that adding blueberries to your diet can slow and even reverse age-related decline in the brains.

Coffee

Psychology Today has good news for coffee drinkers. For years, experts have debated whether the coffee is good for you. It is in fact loaded with antioxidants, amino acids, vitamins and minerals. Recent findings show that it is one of the best foods of the brains, reducing the risk of mental deterioration, including diseases such as dementia and Alzheimer’s disease. However, it should avoid drinking coffee loaded with cream, sugar and other chemicals.

Your brains are real guzzlers. As many as twenty percent of your energy is being used by your brains. Is it then surprising that a healthy and appropriate diet for your brains really important? By regularly placing the right foods on your menu you will be able the aging process of your brains and your memory to postpone as long as possible. A memory in good health and in top condition is the result.

Nutrients for your brains

For proper development of your brains and a functioning memory suitable building blocks are needed. Get your brains even before you were born too few of these building materials they will develop less well. Lack of energy also has a negative impact on the health of your brains and your memory. With a lack of energy your memory will function less well and alert. Forgetfulness, and a reduced concentration of this are the result.

A lack of the necessary building blocks for your brains before birth means slower development of your baby

Fatty acids are essential

For the proper functioning of your memory, you have brains need omega 3 fatty acids. These fatty acids promote healthy body cells. A shortage of good fatty acids causes a worse communication between your brain cells and that, in turn, for forgetfulness and a striking lack of concentration. Psychiatric disorders such as depression, Alzheimer’s ADHD, and are becoming increasingly associated with a lack of omega-3 fatty acids.

Tip of the dietitian:

Omega 3 – fatty acids are mainly found in all kinds of fatty fish like salmon, eel, mackerel, sardines, herring and anchovies

Proper diet ensures a healthy memory in later life

Vitamins and minerals

Vitamins and minerals are for your brains and your memory at least as important as your physical health. Your brains and nerve cells have a particular need for vitamin B 1, B 6, B 12, C and folic acid. Your nerve cells are coated with a fatty substance and these vitamins make this protective shell intact. A lack of vitamin B can cause problems with your nervous system. Thus, a deficiency of this vitamin can be combined with an excessive alcohol consumption give rise to the disease, Korsakov.

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Some of the 16 riders at the winter training camp do a recon ride on the Boulevard road race course.

Boulevard Road Race 2013

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Bicycle racing is a funny thing.

The beauty, to me, is actually in what comes before the race. Sometimes you feel shitty waking up. You close your eyes 3 hours too late, sleep fitfully and wake up 4 hours too early, before the sun, to prepare yourself to face incredible competition and pain without the promise of winning or even any return.

You do this because, after a while, it becomes intrinsically fun, and impossible to explain why so to anyone who hasn’t done it.

You get used to the routine, the ritual; making sure you get a good meal the night before, your shoes are in the right place and your clothes are clean. Eating a proper breakfast, meticulously going over your bike with the utmost care, making sure it’s spotless and working perfectly mechanically. I suspect half the race is the preparation for it, and as good as you think you’ve got the process down, there will always be something you forget, miss, or realize you needed afterwards. And you never feel one hundred percent ready for the race once you’re standing at that starting line. It’s just the nature of the sport.

Once you’re standing in the starting bunch, in the slow seconds before the sound of the starting whistle, all the preparation you did, all the mental psyching-out you gave yourself fades away, and you’re left with your legs, the road and the racers around you.

There are moments in a bike race that happen in slow motion, and replay in your mind. A slide-out crash you barely avoid in a hard corner. The wind whistling past, and the sound of dozens of freewheels all sounding at once through a turn. A moment of feeling perfectly in tune with the machine. All these are accompanied with the nervosa of being in a bike race, and realizing that the person who punishes everyone else sets the pace. You’ve got to have your wits about you.

The Boulevard Road Race, held near the border of San Diego’s outlands and the California / Mexico Border, is a popular road race that has been held at the beginning of February for a number of years. This was the first road race for 6 of our team members, and one of the first races we have all done together. Road races are more uncommon than criteriums in Southern California, so we took our chances, not having experienced one before.

It was brutal. High winds, heavy gradients and a pelting sun, along with a 5000′ altitude splintered the field. Climbing uphill against gusts crushed the wills of many riders, causing a number to opt out of even doing a second lap. 25 miles into the 45 mile ride, our team had gone from solid and frosty to Alexis involved in a crash, Gabriel and Beto flatted out on the road and the remainder of the team, Pedro, Andrew and Aaron strung out, riding individually solo through the course. It was a disappointing day for the team, but thankfully aside from some scuffs, none of us are seriously injured, save our egos!

We all learned today, about teamwork, strength and just how far we have to go. If anything, failure is one of the strongest motivators – but I don’t think we failed today. We learned, and now that we have a goal to shoot for as a team, we will be approaching our race training with even more dedication than before. It’s a constant process. Most importantly, we had fun racing as a team for the first time. That’s really the best thing about it.

Some post-race team member photos:

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Highway 138 – Crestline, California

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There are many, many different landscapes in California. From rolling desert hills covered in dead brush to magnificently wooded, purple mountains to 1000′ sea cliffs, the panoramic views of the Golden State are abound, and photography does not do the scenery justice. On this ride, we did over 9000′ of climbing over 70 miles.

We took off promptly from Riverside at 8 AM. Bikes primed, legs rested, but still feeling the IPAs from the night before, we knew we were in for a world of hurt later in the day. We took the pace casually, slogging through surface streets and headwinds to get to the base of the climb. There is no connection of regular surface roads to Highway 138, so we took it upon ourselves to appropriate the local 15 freeway. Riding on the freeway was a bit of a new experience. I was not aware that it was open to cyclists. We encountered no trouble, other than a Latino family in a sedan on the side of the road, who smiled and waved us on when we asked if they needed help.

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We finally exited the freeway after being passed by hundreds of speeding cars, and took a quick food break at the offramp as station. Along the whole ride, we took plenty of rest stops, as the overall mileage of the route was significant. Adding to this, the entire route was simply littered with out-of-nowhere steep climbs that just crushed us, most notably through the windy, almost European (if there were any Californian deserts in Europe) steep climbs of highway 138. Riding down it, I concluded, would have been much easier, seeing as grades exceeded 20% in certain areas. The highway wove through a series of sharp, deep ravines that would have spelled disaster for anyone to go off the edge. As we attacked the climbs we had to be particularly careful of the countless blind corners and surprisingly large quantity of vehicular traffic going around them. In certain places, it would have taken one car taking a corner wide and I would have most definitely been super out of luck.

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As we neared the top of the winding section we entered a valley with a straight road that leads directly to Silverwood Lake. On the way we found a completely random sushi restaurant, that Donnie noted “actually was pretty good”. We stopped there for a moment to gaze at the scenery and take a picture in front of the sign, which was pretty funny looking.

Some fast drafting down the straight road brought us to another climb, which had a beautiful surprise waiting for us at the top. We dismounted our bikes and sat and drank the beautiful view all in – it was almost scary how silent the ambient noise was at the vantage point, as there was nobody else there. We had the view all to ourselves. We paused there for a while, feeling the 50 miles in our legs already, knowing that the worst of the climbs was yet to come, the climb back up from the Silverwood Lake valley up into Crestline.

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As we left the serene vantage point we began a long series of climbs that transitioned from the desert landscape to the forested peaks of the San Bernardino National Forest. The appearance of the tree line was sharp, and being on the north side of the mountain, which received less and less light in these Autumn months, was cold and we donned our warmers. Temperatures continued to drop as we gained in elevation. The trees closed in more densely as we fought up the steep sections of the road into Crestline. All of us were broken by the climb, and some of us were actually forced to walk parts of the road due to its sheer steepness and the amount of miles we had already ridden. At the top of the climb we finally stumbled into a pizza shop and ate to our hearts’ content. The pizza was not even the best pizza I’d ever ordered at a restaurant, but the hunger that had stricken us after so many miles made it some of the best pizza we’d ever eaten in our lives. Funny how cycling can make you appreciate the simple pleasures after you slog through so much shit and pain.

It was a steep, fast 10 mile descent back down to the valley floor in San Bernardino. With our bellies full of pizza we simply got into aero tucks and coasted down the meandering mountain road. We had all become closer on this ride, having all suffered together. I look forward to exploring more of the beautiful scenery California has to offer with my teammates.

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