Fall is a great time to start burning calories with a bike ride. The weather is perfect so enjoy the outdoors, lose weight, increase your energy level with a fun bike ride. Did you know that a thirty minute bike ride, five times a week, burns of 750 Calories? And biking is something the entire family can love.
Optimum results are achieved when cyclists are breathing heavily, but are not out of breath. Exercise has been shown to increase HDL (“good” cholesterol) and reduce the amount of triglycerides in the blood. Again, this means improved cardiovascular health. This leads to a reduced chance of heart blockage and reduces the risk of stroke. There are some reports that link exercise to a lowered risk of developing some cancer, like colon cancer.
Cycling burns the calories in a chocolate bar or a couple of alcoholic drinks in one hour, 300 calories. Translated into modern lifestyle terms, a fifteen-minute bike ride, five times a week, burns off 11 pounds of fat a year and meets the requirements for reducing heath risks.
There is a trick to exercising. Running a nine-minute-mile burns 11 calories a minute. Walking at 18 minutes per mile burns five. Faster exercise burns more calories.
Exercise continues to burn fat after the workout ends. Once the sweating stops the body’s metabolisms remains high. You can you increase the post-exercise burn?
A few scientific studies suggest that exercising for 20 minutes at 35 to 55% of aerobic capacity, as in riding briskly, elevated metabolism for 20 minutes after stopping. That means that a 20 minute, brisk bike ride burns fat for 40 minutes.
Cycling has been proven to reduce stress and depression and relieve symptoms of premenstrual syndrome.
The Department of Transport reports that ‘even a small amount of cycling can lead to significant gains in fitness’. The study reveals that aerobic fitness was boosted by 11 per cent after six weeks of cycling ‘short distances’ four times a week and cycling four miles a day the aerobic benefit increased to 17 per cent.
Why does the exercise band work? Because resistance bands are incredibly simple, but they’re also extremely effective at working your muscles. Additionally, resistance-band training can help you boost stamina, flexibility, range of motion and more. Whether you’re a beginner or an expert, resistance bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.
Triceps Extension Band Workout
- Secure the band low behind you and hold the handles with your hands behind your head, palms facing each other, elbows bent at 90 degree and upper arms straight up.
- Pull the handles up by extending your arms completely and allow them to slowly return after a short pause.
- Keep your upper arms immobile throughout.
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Running is a great fitness program. Once you get started and finish that first mile or first goal you set for yourself it will feel amazing and energizing.
Running Challenge Steps:
1. If your a beginner set your running goal for a mile. If you have an ipod – music is a great motivator use the fitness app and set it at 1 to 2 miles. Most apps will also record your pace. Monitoring your running pace is another great motivator. Set your first week's goals to run 3 to 4 days a week and try increasing your pace with each run it will motivate you to run faster and burn more calories.
2. Become a member of the running club and get the benefits of being a member of the club. Be a part of a club where you get support and motivational tips from other members. Get started on step one above and receive updates on additional running tips & tools. Ask a question and share you experiences as you take a journey to getting fit and healthy.
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How to start a Fitness Plan?
What are you weighting for get motivated?
Get started by thinking about an activity that would work for you. Is it running, walking, biking, yoga, etc. figure out what works best, start off slowly and work up to your goals? You will be surprised on how quickly your energy level starts to increase and you start to feel and look better. Over and over again, you resolve to get up and work out.
Then, over and over again you lose motivation, procrastinate and ultimately tell yourself that you have failed, broken your resolution, that you just are not good at exercising. Yet, somehow, you have friends, acquaintances and neighbors for whom exercise seems to be effortless, compelling, even necessary. Exercise can be intimidating at first, but it is about getting started, and believe me once you get started you will become addicted. Don't give up right away you will need to push yourself at first but it does get easier and so energizing that you will get addicted. So whether your thing is yoga, walking, biking, running, ect. it is like a drug you will feel great.
Okay, so no one has told you until now, so I'll let you in on the secret:
The hard part is easy,
it's the easy part that's hard!
That first step is the hardest step, the first week is the hardest week, the first month is the hardest month. From there it becomes infinitely easier.
So Take the Fitness Challenge.. Lose Weight Get Fit
What is your Fitness Challenge? Together We'll Get Fit & Lose Weight.
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Become a member of one or more then one Fitness club and get the benefits of being a member of the club that is dedicated to fitness and losing weight. Be a part of a club where you get support and motivational tips from other members. Receive updates on step getting started and then additional tips & tools on meeting your goals. Ask a question and share you experiences as you take a journey to getting fit and healthy.
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Triceps Exension on Exercise Ball
Position your upper back and shoulders on a stability ball once again as shown below. Hold a dumbbell in each hand and extend your arms above your shoulders, palms facing in.
Bend your elbows to lower the weights towards either side of you head; your fore-arms should be parallel to the floor at the end of hte motion. Slowly extend your arms to bring the dumbbells back to the starting position.
Tip: Focus on keeping your feet on the floor throughout your entire set; this will keep you stable.
Pilates at home workout DVDs are convenient and effective for those who don't have time or money to spend at a studio or club. There are many DVDs available to purchase for those just beginning, those who are advanced and even for those intermediates right in the middle. Those who are beginning and have no clue what pilates is about can choose from videos such as Pilates for Beginners with Maggie Rhoades, Beginning Pilates Mat Workout with Ana Caban, Pilates Complete for Inflexible People with Maggie Rhoades and On the Ball Pilates Workoout for Beginners with Lizbeth Garcia. These DVDs are not only affordable — ranging around $10 per DVD — but they include a variety of features, such as instructors commentary, challenging positions and different timing options depending on the DVD you choose.
A new, popular pilates DVD is Pop Pilates Total Body Workout DVD with Cassey Ho. This workout DVD is a fun, modern 60-minute workout that tests your endurance and will power. Ho is enthuiastic and energetic and pushes you to hold each pose through the burn. Pop Pilates Total Body Workout gives you the option of choosing to complete the entire workout during one sitting or to choose which exercises you want to complete — which is convenient for who have limited time, but want to squeeze in a quick workout. This DVD doesn't require any equipment except for a mat, unlike other DVDs that require a room full of equipment. Pop Pilates is a challenge that will work you from head to toe.
The Zumba Exhilarate Body Shaping System comes with seven DVDs of 350 minutes of fat burning dance routines. This set has a variety of music, including Latin, hip hop and swing. The seven DVDs are called Step by Step, Activate, Rush, Exhilarate, Ripped, Mix and Fitness Concert. Step by step is a simple guide that helps you break down the movements. Activate is an easy 45 minute class for beginners. Rush is a quick 20 minute workout that increases your heart rate to lose weight. Exhilarate is the original fitness party. Ripped focuses on toning your body with Zumba Toning and Zumba Sentao. Mix includes a variety of music from around the world and Fitness Concert is a live fitness party. The Zumba Exhilarate Body Shaping System also includes a program guide that has diet tips and one pair of one pound Zumba Toning Sticks Exhilarate. This set is easy for beginners to get the hang of – thanks to the verbal cues – and a challenge of a workout for those who exercise routinely. With all the dancing and moving around in these seven DVDs, you’ll shrink down and lose weight while still having fun.
You don’t always need to turn to gym equipment and machines to tone yourself from head to toe. There are many exercises that you can perform with only your body and open space required. Just as you would increase the amount of weight on a machine, you can increase the intensity of your workout by completing more sets and reps. Because all of your body’s movements are natural and not stiff or restricted by a machine, you lower the amount of pressure on your joints and risk of injuries. Body weight exercises can be done on your own or with the help of a personal trainer.
Outdoor fitness is a refreshing break from the four walls confining you in the gym. Exercising outside allows you to see different people and scenery that helps reduce stress and depression. Because of this, more fitness professionals are suggesting outdoor workouts according to Walter R. Thompson, PhD. The wind and different leveled surfaces help increase the amount of calories you burn by five percent. Outdoor exercises include running, hiking, soccer, kayaking, bicycling and bodyweight training exercises.
Yoga uses poses that concentrates on various body parts at a time and breathing techniques. Yoga targets not only your body, but your mind and spirit, as well. As your instructor helps you form certain poses, you’re told to focus on that specific body part you’re working on. The awareness of your breathing controls your spirit and helps you slow your heart rate and relax. Yoga is shown to help reduce depression, improve your posture, improve your sleep, tone your body and improve your confidence. There are many forms of yoga, including Hot Yoga, Aerobic Yoga, Power Yoga and Yogalates.
Circuit training consists of six to 10 short exercises performed one after another. Each exercise targets different muscle groups, therefore only minimum rest is necessary between each exercise. With minimum rest, your heart rate is able to stay up, which helps you burn calories. This doesn’t normally happen with resistance exercises that are meant for toning and building muscle. Mix both aerobic and anaerobic exercises into your routine and aim for three sets.
Dancing is fun and does a good job of increasing your heart rate and improving your cardiovascular health. Dancing targets your entire body and even tones muscles that some exercises don’t. Blasting your favorite music with non-stop movement relieves stress and makes you feel as though you aren’t even working out. Dance workouts include Zumba, which burns somewhere between 500 to 1000 calories an hour, Nia, which burns more than 400 calories and the Bar Method.
Triceps kickbacks (or extensions) can be done in numerous angles, but one of the best positions for this move is from a quadruped (all fours) posture. Why? It encourages good form by allowing you to keep your back flat and supported during the arm extension so you get a lot more benefit (from challenge to support) from a single move. To do it, start kneeling with a dumbbell (or end of an anchored resistance band) in one hand. Bend elbow up by side of the ribcage, keeping arm close to the body. Without moving the upper arm, straighten the elbow, reaching weight toward your hip. Return to bent position to complete one rep. Avoid swinging the weight and try to keep elbow in the same position (close to the side of the body) during the entire exercise. Try up to 3 sets of 15 reps on both sides.
Consistent cardio workout will help you burn fat, but sometimes not in the areas that you want. Although back fat is stubborn, it is possible to get rid of. When working out your back, be sure to go slow in order to feel the workout and to not pull or strain any muscles.
Power Plank Row
Get in plank position on your hands and toes. Grab a kettle bell or a 5 to 8-pound weight with your right hand. Bend your elbow just like the last exercise until it reaches your torso. Bring the weight back down and repeat, holding yourself up the entire exercise. Do 10 to 15 reps for each arm.
Hold a 5 to 8-pound dumbbell in each hand (whatever weight you can handle – as long as it’s the same weight in each hand). Bend your upper body until it’s perpendicular to your lower half and parallel to the floor. Keep your feet together and bend your knees slightly. Start with the weights hanging down and bend your elbows until they reach your torso. As you lift, don’t raise your shoulders to your ears. Do three sets of 10 reps.
Dumbbell Shoulder Shrug
Hold a 5-pound dumbbell in each hand and stand with your feet shoulder-width apart. Lift both shoulders up at the same time. Keep elbows straight and abs tight the entire workout. Hold for five seconds, and repeat 10 times.
Cat and Camel
Get on your hands and knees and start by arching your back upwards, creating an upside down U. Hold for five seconds. Bring your back down past where you started to allow your back to drop, creating a U shape. Hold for five seconds. Repeat 10 to 15 times for at least two sets.
The cobra is very similar to the superman. Lie down on your stomach, but instead of having your arms outstretched in front of you, place them straight down alongside your body. Lift your chest and legs off the floor, keeping your feet together. Raise your arms up and back. Hold for five seconds. Repeat eight to ten times.
Lie down on your stomach on a bench and have someone hold your feet. Slide yourself forward until your hips hang off and hold your upper body up. Your upper body should be raised higher than your lower half as if you’re on a hyperextension bench. Cross your arms in front of your chest and lower your upper half down until your hamstrings get a good stretch and you’re close to the floor. Keep your back straight the entire time. Bring your upper body back up to its starting position. Repeat 10 to 15 times.