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.
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.
Choose your Challenge is Going to Be – Start Now.
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.
Join the Fitness Clubs
Here are 7 favorite fitness accessories that make for a perfect home gym. You can go with just one thing or even all of them! TRX Suspension Trainer: This allows you to do thousands of exercises using your body weight and you can anchor it to a door at home.
You can check out my review of my favorite TRX class here. Bosu Ball stand on it while doing shoulder presses, curls or squats to get an added core bonus or use it for some killer crunches.
Kettelbell or Kettelbell Set:
This is one of the best pieces of fitness equipment out there! You’ll get a cardio burn (up to 20 calories per minute!) plus strengthen and tone every muscle in your body. But make sure you learn how to use it with proper form first so you don’t get injured!The Kettlebell exercises are a serious physical workout that is great if you have been trying to find the streamlined answer to develop lean muscle and lose fat. The kettlebell exercises are gaining in popularity and are seen by professional trainers; as a very effective workout program. The exercises are regarded to be very effective for weight loss and for increasing one’s muscle mass, stamina and endurance. The best thing about the exercises is that they involve the movement of large muscle groups and comes up as a complete workout for the whole body.
It always great to have a few sets of dumbbells at home. I like these since the vinyl covering will help protect your floor from scratches. Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you are just sitting down. Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle? Plus, on a normal diet, you lose muscle mass along with the fat. This slows your metabolism and causes you to gain weight when you eat normally again. If you add muscle mass instead, you keep burning more calories and are more likely to keep the weight off.
10 calories per minute…simple, easy, effective cardio in a hurry! This is one of the simplest, yet most effective exercises one can do. In just 15 to 20 minutes, jumping rope will give you an unparalleled total body workout. Jumping rope is ideal for cardiovascular endurance and enhances performance in virtually any sport – tennis, basketball, football, skiing, volleyball and more. This simple exercise is also great for eye-hand coordination, lateral movement, foot and hand speed and agility.
Bodylastics Resistance Bands:
These are a great compliment or alternative to dumbbells and I love this Bodylastics set since it has many different levels of resistance. In fact, you can even stack a few together to really feel the burn! Plus it comes with door anchor attachments and the bands are super strong so you don’t have to worry about them breaking.
Perfect for core work, sit on it for shoulder presses, lay down for chest work, prop your feet on it for pushups or use it against the wall for squats. It’s an inexpensive accessory that will really amp up your workouts! An exercise ball fitness program will give you a total body workout that will target core muscles, such as the abdominal, hips, and lower back. The exercise ball workouts require the muscles to constantly work to keep you balance giving muscles a consistent workout. The benefit received from the Exercise ball workouts are huge it improves postured, increases weight loss, builds muscle mass while toning sculpting your body.
Yogis think of the spine as the wire that makes the body hum. They talk about chakras and whatnot, but the bottom line is this:
The spine is responsible for sending messages throughout your body, and when you're hunched, the pathway isn't as smooth. Yoga strengthens the muscles that extend and realign your spine so your vertebrea aren't squished.
Try it: Entended Side Angle Pose:
Stand with your feet about four feet apart and turn your left foot out about degrees.
Extend your arms, palms down, at shoulder height.
Bend your left knee until it's over your ankle.
Flex from the waist to the left and place your left hand outside your left foot. (can't reach the floor?
Place your elbow on your knee or your hand on the inside of your foot.) Reach you right arm over your ear and turn your chin toward your right armpit. Look up and take five slow breaths. Return to standing and switch sides.
Repeat 3 to 5 times. New to yoga?
Do the move with your back against a wall "Using the wall takes the balance component out of it, you can concentrate on lengthening your spine and rolling your chest open.
Are you looking for a cool summer workout routine? Well you could transform your pool into a gym with the aquabilt treadmill.
This revolutionary treadmill provides an excellent low impact or high impact fitness program that is ideal for any age and fitness level.
Forget the hot summer heat and humidity, get your workout in the pool, exercising in the pool is so much more enjoyable.
The Aquabilt Underwater Treadmill can be used in any in-ground or above-ground pool with a water level up to the mid-chest. It is lightweight, uses no motorized equipment and can stay in the pool year round or store conveniently in a closet.
Add hand weights to tone and sculpt your arms while building muscle to make your workout more effective.
If you are looking for a cool refreshing aerobic workout in your very own pool you could start your workout soon and save up to 40% on the aquabilt at Amazon check it out below!
lose weight…WALK OFF THE POUNDS!
Did you know that walking at a turtle’s pace for an hour 5 times per week will allow you to drop about 15 pounds of fat in a year and a brisk pace will burn even more. And that’s without altering your eating habits. Include calorie reduction in your fitness plan and you can expect to lose even more!
Starting a fitness program is a big part of your weight lose program. So if you are looking to lose weight, or just get fit, fitness walking will get you into shape. Fitness walking can be one of the easiest, and most effective fitness programs. Whether you are an advanced walker, or just getting started, it is a great way to get fit.
Walking provides an excellence starting point for beginners who are just beginning an exercise program. Walking burns calories in a healthy way. Team up with a buddy it is a great motivator! And your buddy can be your favorite pet. Walking is not only a great way to lose weight, but it can also be a great way to enjoy the outdoors. So get some fresh air it will clear your head. A high energy walk is an energy booster. Most people once they start a daily walking routine become very passion and energized.
Here are some fitness walking tips to get you started; make sure you are hydrated, remember to drink water before and after walking. Stretch before your walk, and then cool down after your fitness routine by ending with a slower pace walk. Stretching will make you feel great and assist in injury prevention.
Start your fitness walk off slowly and work up to a faster pace, if you start to feel fatigued, slow down, you can always pick up speed later on. Then walk for the desired length of time.
The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air.
If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
And fitness walking shoes for women is a great way to tone up your body faster!
Shape Ups from SKECHERS are designed to get you fit while you walk, work, shop, and more. Shape Ups have as much a place in your life as your boots, sandals, and dress casuals, and can retrain your muscles, helping you walk with a positive impact. Used properly, Shape Ups change the way you approach your daily activities. Used regularly, Shape Ups will enhance the way you feel and look; muscles get toned, calories are burned and your posture improves.
Shape-up faster with Skechers at a great price from Amazon!
Shape Ups are designed to:
Promote weight loss
Strengthen the back
Firm calf and buttock muscles
Reduce cellulite and tone your thighs
Increase cardiovascular health
Reduce stress on knee and ankle joints