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.
Take the Fitness Challenge!
Join the Runners Club!
Be apart of the fitness challenge club. Get started Now. It doesn't matter whether you are a beginner or not start setting goals and you will be on you way to achieving them. Together we are going to get healthy and fit.
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.
Sign up for the Running Club
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
Zumba Fitness - Nintendo WiiZumba Fitness is a video game developed by Pipeworks Software and published by Majesco Entertainment based on the Zumba program. It is available for Wii with Wii Balance Board, PlayStation 3 with PlayStation Move and Xbox 360 with Kinect. The game was released in November 2010.
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.
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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