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Stationary Bikes

Recumbent Vs. Upright exercise bike: Which is the best?The gym is a scary place. Not only do you have people scrutinizing you already, but there is a pluthera of options when it comes to cardio. One choice is the stationary bikes. There are 2 versions: an upright bike, which is more like a convential bike, and rebumbent, which are seated bikes.There really is no difference in cardiovascular effect when it comes to these 2 options. The best option for you is based on your needs anatomically.The back support on the recumbent bike is thought to make the ride more comfortable. But only a person with a back that is highly sensitive to any forward lean whatsoever would find the standard upright bike uncomfortable.People with back problems should be careful on a spinning bike. Dropping the handlebars too low so that you have to bend over at your waist is a recipe for back strain, especially when climbing at hard intensities in the seated position.For all bikes, the best back position is one where the handlebars are as high as possible. If you do need to lean your upper body forward, sit tall as you do so. Hold your ribcage lifted to engage your core muscles for support, and to maintain the natural curve in your lower back—a slightly arched, not rounded, position.Many people simply hop on a bike without adjusting the seat to accommodate the extension of their legs as they pedal. For knees, it’s crucial to keep your seat high enough on an upright bike, or far enough on a recumbent, so that you’re legs almost fully straight when you reach the farthest point in the revolution (but avoid locking them rigidly straight). If you are too close to the pedals, your knees stay flexed as you pedal. This position is more stressful to the knee joint, especially if you are “climbing,” or cycling with resistance.For your home gym, consider these stationary bikes:

Also check out the Fitness, Nutrition and Weight loss Amazon Store for more exercise options

Treadmill Vs. Walking

This question gets posed many time. Should I be walking outside, or on a treadmill? Is there even a difference?Martica Heaner, who writes for MSN Health and Fitness, gives a great answer to this. “Walking fast or running on a treadmill feels tougher. Outdoors, the time can fly because you get distracted by playing kids, barking dogs, birds, cars and passing scenery. And you may even get the benefits of a cool breeze. But on the treadmill you tend to feel every drop of sweat. And it’s like waiting for a pot to boil as you watch mere seconds pass while you try to meet your time or mileage goal for the session.

A recent study found that treadmill workouts are, in fact, as hard as they feel. Researchers at Missouri State University put eight trained runners through their paces on a treadmill and outside. While working at the same intensity in both conditions (measured by heart rate), the runners not only felt like they were working out harder when they were on the treadmill, they ran faster.

Why? Outdoor sidewalks, trails and tracks can provide a little give during a workout. You can naturally and automatically slow down, or you might have to stop at a traffic light or get out of someone else’s way. When you come upon a hill, you get to run downhill, which gives you a little breather. You may also slow down if you get distracted by things around you.

Treadmills are a great home exercise tool. They provide a great home workout that you ca really do anytime, they are lower impact, and you do not have to worry about the hustle and bustle of a busy gym. You get a great cardio workout on your time. Treadmills can range in prices. One good treadmill is the Bowflex Series 7 Treadmill. You can buy it on Amazon Fitness site.  Amazon Fitness is running specials this June, so now is the time to buy. Treadmills now-a-days are space saving, lighter, and more conveient for customers. They are a great tool to help you achieve the fitness goals that you have set for yourself. Here are a few more treadmill options: 

The Best Workout For Beginners

I found this article on the fitness section of MSN.com. I love the fitness and health section of MSN. They have some great writers and great information. This is what they wrote about working out for beginners.

1. Go slow and steady

Surprise: Panting and wheezing reduces your odds of success. An Iowa State University study found that overweight women enjoyed walking more at a pace they chose than when researchers bumped up the intensity even 10% over that speed. Pick a level that feels good and you’ll be more likely to exercise regularly.

2. Keep it low impact

Less stress on joints helps to avoid injuries, especially if you have a lot of weight to lose. Try walking — it’s easy, affordable, and great for your heart and waistline. Swimming, cycling, and elliptical training are also good joint-friendly options.

3. Inch up

Gradually Start with 10 minutes 3 or 4 days a week, then increase your time by 5 minutes each week until you’re clocking at least 30 minutes per session.

4. Listen to your body

Fatigue, burning in your muscles, and slight breathlessness are normal. But gasping for air, dizziness, fainting, nausea, and sharp or shooting pain are signals to stop exercising and check with your doctor. To make over your body, remember the story of the tortoise and the hare. Baby steps work!

Check out the health section of MSN and browse their articles. You will not be disappointed.

Work Out For Beginners

If you do not know what you are doing, the gym can be a very scary place. People watching you, staring at you as if you are a rookie. You feel they can sense it, and you feel intimidated. This should NOT be a reason for you to skip out on the gym.

How to workout at the gym

All it takes is a little knowledge on how to work out, and on what machine. If you go into the gym with a knowledge of exactly what you want to do, you already have a boost of confidence that will show through to everyone else. You need to develop a work out plan that is best suitable for you. Below is one that is very basic. It consist of lifting 3 days a week. It is a starting point. You need to start somewhere. Check back at a later date, or subscribe, to get more intense workouts that you can do.  By swapping push/pull muscles, you allow time for the push muscles to rest, while you are working pull, and vice versa. This limits fatigue the next time you life the muscle group. Choose a weight you can lift 12-15 times. Do 3 sets of 12-15. Remember, choosing the right weight is key. Do not choose a weight that is too heavy at first. The last thing you want to do is look like a rookie by attempting to put on too much weight then having someone dead lift it off of you. Lift a weight you are sure you can complete the first time. It is much easier to go up weight, then down.

Gym Workout For Beginners

Day 1: Push Muscles-Chest, triceps, shoulders.

• Bench Press
• Tricep extensions
• Shoulder Press
• Incline Press
• Dips
• Lateral Raises

Day 2: Pull Muscles-Back, Biceps, abs.

• Lat pull downs
• One arm curls (alternating arms)
• Swiss Ball Crunch
• Seated Rows
• Preacher Curls
• Reverse Crunch

Again, this is a very basic work out regime. You can definitely add more if you feel like working out a longer time. It is best to get in and get out, but some feel them must stay longer. If you do not know what any of these exercise are, please e-mail me and I will gladly send diagrams and a better explanation.

Diet

According to a recent study, 1 in 4 people in the US are on a diet. 1 in 4! People have misconstrued what it means to “diet”. You hear people all the time talking about how they are “on a diet”.

WHAT IS A DIET?

A diet, if looked up in a dictionary, is defined as “the kinds of foods that a person, animal, or community habitually eat”. So to say “you are going on a diet” really sets yourself up for short term success. You are telling people I am going to temporarily change what I eat, to see if that will then in turn help me lose weight. A diet is simply what you eat. So instead of going on a diet, try changing your diet. Permanently. You know what you are suppose to eat. We all had it instilled in us by the food pyramid. Unfortunately, the food pyramid does not factor in the schedules of busy life. But don’t let that stop you.

There are books such as Eat This Not That: Thousands of Simple Food Swaps That Can Save You 10, 20, 30 Pounds-or More! This book puts the entire food industry under the spotlight, and arms you with the savvy tricks and insider information it takes to eat well no matter where you are. It is a great read and allows you to be conscious of what you are eating. You don’t have to end your social life because you are changing you diet. Most of changing your eating habits is being knowledgeable of what to eat and what not to eat.

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