All About Resistance Bands

Resistance bands have become a popular alternative to traditional iron weights. Body builders and personal trainers use them effectively for a full workout. Seniors and people rehabilitating from injuries also use resistance bands to improve fitness. Why would one choose to use them over traditional free weights?

Safe

If one drops a resistance band on his or her toe, the toe is not likely to break. They are light, easy to move and safe to use. Dumbbells are heavy, awkward and can be dangerous. If one maxes out on a elastic band, he or she merely needs to release tension on the band. In comparison, maxing out weight on a dumbbell can cause injury. Hands down, training with exercise bands is safer than training with free weights.

Portable

They are light and compact. People who travel frequently can get a full workout by packing their resistance bands into a corner of their suitcase. Exercise bands can be stored in a drawer or under the bed. Free weights can take up an entire room or closet. In addition to their compact size, exercise bands much less expensive than free weights.

Effective

Since they are elastic, they do not rely on gravity to provide resistance. Therefore, exercise bands can be used in more ways than free weights. Resistance tubing become more taut as the band is stretched, which creates a heavier load on the band. As one pulls a 10 pound band tight, the load on the band could change to 30 pounds. The elastic nature of the band allows the user to challenge the ability of their muscles within a single exercise. In contrast, a 10 pound free weight will always way 10 pounds. Also as the band is pulled taut, it creates a kinetic energy known as recoil. The recoil of the band engages muscles both on the way up and on the way down. The effect of recoil is unique to exercise bands and works the muscle more thoroughly than using free weights.

They improve fitness on many levels. They are safe, easy to use and inexpensive. Exercise bands are small and can easily fit into a suitcase or drawer. Since resistance bands do not rely on gravity for resistance, someone who uses resistance bands has more exercises to choose from than someone using free weights. Time and time again using resistance bands for strength training has been proven to be an effective way of building muscle.

Consider This Before Buying Racing Bike

The racing bike is one of the best options to improve physical fitness by long-distance riding and high-speed movement on lines with a smooth finish. Regular driving on a highway or model contributes to the harmonious development of all muscle groups. That is why experienced cyclists are increasingly choosing it. So, how to choose a wonderful racing bike?

Above all, let’s consider briefly the differences between road racing models and other types of two-wheelers, including:

  • Lightweight frame, wheels, and components;
  • Narrow tires;
  • The front fork is often made of carbon fiber;
  • Without back or front suspension.

Frames

When buying such a bike, future owners have to choose between the frames, made of carbon fiber and aluminum. Most of the aluminum frames excel at driving on a flat surface. However, this option is much cheaper as compared with carbon. Frames made of carbon fiber exhibit improved resistance to stress and maximum effective cushioning during the transport.

Wheels

As already mentioned above, the racing bikes are often equipped with narrow high-pressure tires. The surface of the latter contains a minimum quantity of protectors. Wheels that are tailored to these features would provide a low-level friction from the road surface, which contributes to the development of a high speed.

Pedals

Most of such bikes have no pedals as standard. This is due to the need of suiting the characteristics of riders’ shoes. Competent approach to the choice of the pedals is largely reflected in the comfort of driving and achieving the desired results.

Recommendation

If you are in need of a racing bike, I would recommend the 700C racing bike. This bike comes with the ultra-light aluminium alloy frame, which is anti-static coated. Thus, it looks nice and is durable for use. And the three aluminium alloy spokes provide high strength and speed improvement. What’s more, the racing 46T crankset with exquisite workmanship keeps fast riding.

Specs:

  • Material: Aluminium alloy
  • Load capacity: 150kg
  • Pedal category: Ball bearing pedal
  • Braking system: Double V disc brake
  • Size: 700x52cm
  • Package Weight: About 14kg

Summary

When choosing the first racing bike, special attention should be paid to the frame, wheels, and pedals, as all this would affect the future riding experience. And I think the 700C racing bike will be a good option for ordinary sports fans and those who are planning to improve physical fitness and develop all muscle groups by long-distance riding and high-speed movement.

Proof Freestride Trainer Is Better Than An Elliptical Machine

Trying to decide between a Freestride Trainer or an elliptical machine?

While both can give you a great way to workout in the comfort of your own home, the Nordictrack Freestride Trainer does have some major advantages of an elliptical trainer.

Here are 3 ways the Freestride Trainer is better than an elliptical machine:

#1 Stride Length Advantage

Most ellipticals make you run along a set pathway. They also have a set stride. (Stride is the furthest distance between the two pedals when you’re running).

Most quality ellipticals will give you an 18 – 20 inch stride as that tends to feel comfortable for most people. However there’s always a question of whether that stride is really the most comfortable and ergonomically correct for everyone in the household.

Also, because it’s a set motion, your body can get very efficient and adapt to this motion (thereby reducing the number of calories you burn).

The Freestrider gets around these problems by giving you something completely new: an adaptable stride.

This means you can choose your own stride depending on what’s most comfortable for you – up to a 38 inch stride!

Or you can constantly change things up by doing a short stair-climbing stride, a longer running stride or an even longer hurdling type stride.

By constantly changing the stride, your body doesn’t adapt and you keep that calorie burn on full-throttle through your workouts.

Plus you’ll know that everyone in the house can choose the stride that is right for them.

#2 Size Advantage

The Freestride Elliptical Trainer is also more compact than a standard elliptical, making it great for smaller workout areas.

It’s technically a center drive machine (center drive elliptical are more compact than a rear or front-drive trainer). So it’s more of a square footprint than a long rectangle.

#3 Comfort Advantage

The Nordictrack Freestrider is also ultra-low impact, giving it a comfort advantage.

Unlike a regular crosstrainer, the footpedals on the Freestrider ride on belts, rather than the traditional rails attached to the crank. This gives you more of a feeling of “running on air” and is smooth with nearly zero impact.

This set up is ideal if you struggle with joint or back issues. Or if you tend to get shin splints.

So those are 3 of the main benefits that the Freestride Trainer gives you over a traditional elliptical.

Also keep in mind that models like the Freestride Trainer FS7i also give you things like a full color console with web browser. So you can surf the net, read email or watch YouTube videos as you run.

And that’s another things that most elliptical trainers do not carry – built-in entertainment.

So while the elliptical trainer does have some great advantages, the Freestride elliptical trainer outshines it in a couple of ways. If you’re looking for something beyond a standard elliptical machine, you may want to consider the Freestride Trainer!

The Difference Between Home Gym and Health Club

Are you in confusion whether to join a Health Club or buy a Home Gym? Both these options come with their own shares of advantages and disadvantages. A Health Club provides its members get access to a wide selection of exercise equipment that makes it easier to get a full-body workout using all the latest equipment. Moreover, you do your exercises without getting bored because you will be working out with other physical fitness enthusiasts.

There are personal trainers at these gyms who can guide you on the right way to use the equipment, which is quite helpful, especially for the newly joined enthusiasts. However, the cost of memberships at these Health Clubs could be a deterring factor, given the continued rise in membership fees. Many gyms require its members to get their membership for a minimum of one year that becomes a financial burden in itself. For some people, paying the high cost of membership is simply an impossibility to afford.

Another reason for people not joining a Health Club is the fact that is spite of the high motivation existing in the beginning, the interest may keep on going down and going to the gym itself becomes a difficult proposition. People start coming up with excuses for not going to the gym like the faraway location of the Health Club or time constraint that is stopping them from attending the gym regularly. These Health Clubs also tend to be frequented by people at around the same time daily, mostly in the morning or evening hours. This could lead to crowding of the gym with difficulty in getting access to equipment or finding parking space for your car.

Advantages of Home Gyms

One of the best reasons for having a home gym is the possibility of exercising whenever you feel like doing it and not according to the working time of Health Clubs. You can also play your choice of songs and music and listen to it as loudly as you prefer. However, the downside of exercising at your own place is loneliness that you feel at times because the camaraderie that a health club offers is missing at your own gym. But for some, the mere thought of showing their bodies while exercising is simply a no-no and instead, they would love the privacy of the home gym. Moreover, many people find it a squeamish experience of getting a whiff of a stranger’s body odor.

Although the initial cost of investment for having a home gym is quite a huge sum, it will be far less when compared to the total money that is spent in gym membership over time. Another benefit of having your home gym is that they exist at your home and that makes it easier to fit your workouts into your daily schedule. In addition, when the weather is bad, you can keep doing your exercise at your home gym. For people in rural areas, home gyms are the best choice because of the non-availability of health clubs nearby.

Disadvantages of Home Gyms

There are certain disadvantages to having your home gym. Many people, while exercising at their own gym find their everyday life coming in the way while working out. This distraction is not there when exercising at a health club as you do your physical exercises along with others. Working out at a health club is quite motivating as well, as the area is filled with people who are also there to get good body workouts.

Another reason that makes the home gym a prohibitive idea is that a lot of space is taken up by the equipment. For those having tight living space would find it difficult to have all the required equipment in place.

Choosing Between a Home Gym and a Health Club

It is seen that those having home gyms sticks to their fitness regime longer and are likely to achieve their fitness goals earlier than those having gym memberships. However, there are people who prefer to own a gym and also keep a gym membership, so that they can get the best experience of both the worlds by mixing things.

All About Cardiovascular Exercises

Regular sessions in the cardiovascular area improve the health of your heart and lungs. It also helps your heart and lungs to function properly; therefore it is called as “cardio.”

Cardiovascular exercise promotes loss of body fat. Reducing the level of appetite in many individuals is useful. For people with diabetes who have well-controlled blood sugar levels in their veins, cardiovascular exercise is good for them. There are numerous of cardiovascular exercises that you can include in your daily schedule. Examples of the most well-liked cardiovascular training include Running, Biking, Cycling, Skipping, Aerobics, Walking, Jogging, Kickboxing, Swimming, and Team Sports.

Simple tips on cardiovascular exercise:

1. Decide Your Objectives: Why would you like to fuse cardiovascular exercise into your schedule? Are you looking for endurance? Want to run around with your kids without getting winded? Do you want to lose body fat and show off those muscles? Are you interested in cardiovascular fitness for health reasons? For heart health and to get lean, you do not need steady state cardio! However, if endurance is your goal, then you shall want to incorporate some of this into your week.

2. Pick Something You Enjoy: Explore your options for cardiovascular activities. Whether you prefer to be in a gym, at home or out-of-doors, there are plenty of choices for cardiovascular training. I enjoy being outside. What do you enjoy? Jumping rope? Sprints? Biking? Rowing? Elliptical? You will probably adhere to your workouts if you enjoy them.

3. Use Interval Training: Incorporate intervals into your training by alternating between low and high radiance throughout your workout. For example, you might sprint for 1 minute followed by a moment of walking. Do this five times each for a total of 10 minutes of interval training. Beginners alternate between striking and at a moderate pace. Add a 5-minute warm-up and 5 minutes cool down to complete your cardiovascular workout in 20 minutes with better results than your hour of steady state cardio!

4. Record Your Workouts: Keep track of your workouts so you can see what you accomplished. Use a notebook or create a file on your computer or phone. Tracking your progress is an essential step in achieving success.

5. Strength Training: Always do your cardiovascular workout following your strength work. It maximizes fat burn. For best results, incorporate full body circuit work as part of your strength training. Limiting rest between sets and moving quickly from exercise to exercise increases your heart rate as you build muscle. Combine strength training, cardiovascular work, and nutrition for optimal health.

6. Healthy Eating: Nutrition is the final component in achieving your fitness goals and the most important. Not only does food provide us with valuable nutrients and the fuel we need to survive, but the way we eat is also 90% of reaching our body composition goals. Use common sense when making food choices. Eat as cleanly as possible choosing from whole foods; i.e. whole grains, lean meats, poultry and fish, nuts, nut butter, and organic oils, as well as organic fruits and vegetables. Keep a food diary so you can see what is working and where you have to change your food intake to meet your objectives.

Benefits of cardiovascular exercise are:

There are numerous recommendations on health benefits of cardiovascular exercise. In addition to improving the health of your heart, regular cardiovascular exercise can help reduce saturated fats, pulmonary function and improve the development of bones and muscles. It also contributes to solving the problem of depression.

It is necessary to adequately plan for cardiovascular exercise so that all muscles and body functions can receive the benefits of extensive training. Plan your schedule for at least 30 to 60 minutes each day. Regular exercise will make your cardiovascular system stronger.

Cardio helps to improve the level of endorphins in the body. These chemicals make us feel good, energetic and lively. Even just twenty minutes of training can lead to an increase in long-term mood. Thus, it is possible to see that people choose to exercise early in the morning. Cardiovascular Exercise releases endorphins in the brain that can give you a natural stimulant, also known as high “corridor” “Cardio also helps with depression and stress decreases while increasing self-esteem.

The positive relationship between cardio and mood can improve sleep, although it is more than that. Cardiovascular exercise, especially in the afternoon or early evening makes body temperature to rises above normal. Over the next hour, before sleeping, body temperature decreases slowly. Keep in mind, however; that cardiovascular exercise stimulates the muscles, brain, and heart, and it can prevent sleep if too close to bedtime can.

The best cardio workout

The best cardio workout has to be one that forces your heart into a workout. Yes, the heart is a muscle, and it needs to be worked out. Aside from the function of training your heart to maintain health, the best cardiovascular workout should help you burn calories, which is needed to lose weight and burn fat. More accurately, it helps you to burn off that excess fat that is not only clogging your veins and decreasing your health but also covering and hiding all the precious muscles you have worked and built.

So the best cardio workout has to include a proper diet. Not dieting but rather healthy eating. Working out with the right intensity and watching your meals. Avoiding fats and sugary food, eating small and consistent meals.

Cardiovascular workouts do not have to be long and tedious. They should be short and exciting as you add interval training and circuit work into your program.

 

Great Advice Using Treadmill For Running

Looking for a good Proform treadmill for running? Proform is one of the most popular, well-known name brands in treadmills.

They’re known for making strong, affordable starter treadmills. But they’ve also made several highly-rated runners-grade treadmills as well.

These treadmills are built with tougher motors, longer belts and higher machine weights for added stability – all things that runners need in a treadmill.

So without further ado, here are 3 different Proform treadmills for runners with a brief rundown of each:

#1 Proform Pro 5000

This is a solid, mid-range treadmill coming in just under $1500 with a monster 4.0 HP motor and an extra long 60 inch belt.

It folds up and out of the way with a locking mechanism to keep the deck in place. You get up to 15% incline and you even get a 3% decline to add in extra crosstraining to your workouts.

The Pro 5000 also adds a lot of fun options that most runners treadmills don’t have. There’s a full color console with touch-screen web browser. So you can surf the net as you walk, read the latest news or watch YouTube videos.

You also get a free wireless heart rate monitor included with the treadmill to stay in your maximum fat-burning zone – very cool.

#2 Proform Pro 9000

This is the next step up from the Proform 5000 model coming in just under $2000.

It adds a slightly stronger 4.25 HP motor – which is great for long, running workouts or multiple-user families. You also get the extra long 60 inch belt here as well for extra running space.

The Pro 9000 also comes with a full-color web browser in the console just like the Proform 5000. But it’s slightly larger, making it easier to see your workout stats – or whatever site you’re surfing.

#3 Proform Pro 2000

The Proform Pro 2000 is the most affordable of the three treadmills coming in under $1300 and also carrying a “Best Buy” award from a leading consumer magazine for 2016.

While it doesn’t have the multi-color console or web browser of the two treadmills above, you do get a bright backlit console with scrolling message board. There’s also a very respectable 3.5 HP motor and extra long 60 inch belt.

Other strong points on this treadmill are the iPod dock with speakers, 32 built-in workouts, iFit LIVE option and built-in console fan to keep you cool as you run.

While this isn’t the toughest treadmill out there, for weekend runners or single-user homes, it’s perfect. And it’s super-easy on the wallet.

So if you’re looking for a good Proform treadmill for running, those are 3 of your best options. They carry tougher motors, upgraded cushioning, extra long belts and tons of built-in workout programs to add extra challenge.

No matter what you decide take your time, look at your options and choose a treadmill that gets you excited about using it. There are some fantastic treadmills out there! And have fun!

The Pros High Intensity Interval Training

If you are looking for a new workout regime, or are just looking for some new challenges, high intensity interval training (HIIT) might be for you. It’s an interval style training featuring quick, intense bursts, followed by short recovery periods. You give it your all during the short bursts, take a quick rest, and then repeat the cycle. Don’t be fooled by the short nature of the intervals, if you do it right, these short bursts will leave you sucking wind. This training technique that has caught a lot of attention in recent years, and for good reason. Here are three great benefits of HIIT workouts.

More efficient

First and foremost, high intensity interval training is much more efficient than a typical workout routine. This holds especially true for people who have limited time to workout. 20-30 minutes is a sufficient amount of time for a HIIT workout. Even though you may not be spending as much time in the gym, the intense bursts will make up for it compared to steady state workout, such as a long run.

Better cardiovascular fitness

Subjecting yourself to high intensity interval training works wonders for your metabolism because your body burns calories during the workout and for hours afterwards. This leads to more fat loss if you are trying to lose weight or if you are justing toning up. Additionally, high intensity interval training is great for your cardiovascular health as you are cycling between your peak heart rate and then back down to a normal heart rate. Over time, your cardio system will become much more efficient at lowering your heart rate immediately following an intense burst. You’ll start to notice yourself being in better shape to handle the HIIT workouts, and your cardio will be in better shape too. This leads to improving your endurance as an athlete. If you are training for a marathon, mixing in HIIT workouts with your regular training will help you build your endurance faster.

It grows with you

This is often overlooked, but high intensity interval training grows with you. Most other workout regimens cause the participant to plateau once they’ve reached a certain level. This is seen by people who train the same way over and over again – their bodies have adapted to that level of workout, and it isn’t challenging enough for them to see great improvements. This is not the case with HIIT, as it grows with you. You’re all in for the intense bursts. 100%. Maximum effort. As your endurance and athletic abilities increase, what once was 100% for you may now be only 70%. As you improve, so does your peak. This means that you’ll break through plateaus and get in better shape fast, and improve faster, compared to standard workouts.

 

Things You Need To Know About Trampoline

There are two main times of year when people contemplate their physical fitness: in the new year after the standard Christmas over eating and at the start of summer when people want to look their best on their beach holiday.

Starting out on the path to improving your physical fitness is a fantastic thing. You will look better, feel better and have better health. However you need to find a way to make a lifestyle of including exercise in your day-to-day routine.

The first port of call is usually to look into a gym membership. You will then most likely have to pay for direct debit for a yearlong membership. Gyms don’t like you paying according to how much you use the facilities because the best way to retain people is to tie them into a long-term membership.

If you find that the gym isn’t for you then you will end up paying for a year of membership you hardly use and not getting any further forward with your goals.

Some people prefer to do exercise at home and it may surprise you to know that trampoline exercise or rebounding provides a very effective method of cardiovascular fitness.

Research into trampoline exercise in a 2006 NASA research in the journal “Aviation, Space and Environmental Medicine” supports says that rebounding is almost 70 percent more effective in fitness training than jogging for a same amount of time on a flat track.

People who have busy schedules can definitely use doing a more efficient form of exercise as they can get create a great caloric expenditure working on their fitness for the same amount of time and thus lose more weight.

Trampoline exercise is also a lower impact exercise on joints. This is because the impact of the acceleration and deceleration is absorbed by the bounce mat of the trampoline. If you are running on a hard surface like concrete then your joints will absorb more of the impact because there is less give. This means that if you exercise regularly on a trampoline as opposed to jogging it will cause less long-term damage to your joints and bones.

 

Things You Need To Know During Treadmill

Fitness treadmills can be dangerous if they are being used improperly or safety precautions are not followed. If you are careless and do not follow standard guidelines, it will take less than a second to go from a good work out to the injury. It’s important to keep children and household pets away from the treadmill at all times. Here are some safety tricks of the treadmill to minimizing the risk of injury.

Consult your doctor: Even though it may seem to be unnecessary–it’s important to check with your doctor before beginning any exercise program. This is mainly significant when using a treadmill because treadmill falls are caused by conditions like strokes or heart attacks.

Start Slowly: If perhaps you are an experienced runner or athlete, it can be influencing to increase the treadmill’s speed and incline speedily to make the most of your workout. But start slow, wait to improve the strength of your workout until your body has adjusted to the motion and rhythm of the treadmill.

Look Forward: It’s common for exercisers to want to view their feet, mostly if they are really new to by using a home treadmill. Exercisers who look down or the side while they are on the treadmill likely to lose their balance and fall. Dizziness is a common complaint from people who have only used a treadmill a few times. While working out on a treadmill, sometimes you have the feeling that the ground is moving. Stepping off of the treadmill may cause the exerciser to feel disoriented the first few of times, so they should hold onto something before the dizziness decreases.

Don’t Depend on Handrails: It can be fine for a master to use the handrails while they are used to the machine’s motion, but using the handrails for an extended time frame can strain shoulders and elbows. Applying handrails can also mess up an exerciser’s balance and make them more vulnerable to leg injuries. Holding onto the rails decreases the number of calories burnt because the core muscles are not engaged the way they should be.

Increase Either Speed or Incline: Maintaining a fast paced managed with a steep incline is very difficult, and anyone who uses their treadmill to run with an incline should first raise the incline to a level that is comfortable to them and then increase their speed slowly. It is straightforward for runners to slip and fall if they increase their running speed and the machine’s incline setting significantly without adjusting to the steep incline first.

Don’t Go Barefoot: moving belt on a treadmill machine creates heat and friction so, you should protect your feet. If you use a treadmill on Barefoot you may get burns, scrapes, and blisters on your feet. Hence, everybody should wear properly fitted shoes when they exercise because their shoes help to absorb the shock of movement and take stress off of their joints. Feet can get caught in the place that the side of the moving belt complies with the machine and serious injury may occur.

Avoid Distractions: Even though many people like to pass the time looking at television or reading a book–these sorts of interruptions can cause an accident to happen. Keep your intensity low when you want to watch or read something in your workout session.

Use the treadmill deck. When the belt starts, it can startle both you and potentially cause you to lose balance. Prevent this from happening by starting the treadmill while you are standing on the deck with legs apart. While starting a workout, it is important for the runner to straddle the deck and not start the equipment with their feet on the belt. This kind of safety feature can crash and cause injury to an exerciser that is expecting a much lower starting speed.

Don’t Step Off a Moving Treadmill: It is tempting to leave the treadmill in motion even though the exerciser steps off for a couple of minutes to answer the door or go to the bathroom. A moving treadmill is a danger to anyone in the area and really should be stopped completely prior to the runner steps off the machine. Everyone who uses a treadmill should know where the emergency shut off feature is located so that it can be stopped quickly if they turn to be injured or a part of clothing gets trapped between the moving parts.

Find the Best Cardio For Weight Loss

While cardio plays an important role in weight loss, this should be combined with proper diet if the long-term benefits are still to be achieved and maintained. In fact the right diet is a key factor while trying to cut weight and improve your overall health. However, when it is combined with the right cardio exercises for weight loss as well as weight training programs, the combination will bear more fruits. So what is the best cardio for weight loss?

This will depend on your physical capabilities, personal preferences and limitations. If you are the type that loves jogging, you should go for a job. If walking is your thing, then you should walk. Whether it is playing basketball or a combination of different activities, you will need to choose an activity that is suited to your need. The key thing here is to ensure that you select an activity that you enjoy daily and ensure that you are consistent with it. You can expect to lose around 1 or 2 pounds every week. If you stick with this number in the long-term, you will definitively see success. Here are some other cardio activities that are worth considering.

Speed walking

This could be through indoor track, treadmill or even outside. One research concluded that overweight women who engaged in speed-interval walking workouts that lasted for 45 minutes for each session combined with weight training toning workouts for 4 times in a week were able to lose 23 pounds within a period of 16 weeks. You can walk in the evening and explore the new areas in your neighbourhood so as to keep the walk interesting and fun.

Jogging

This is an exercise that we all understand. All you will need to do is to jog at your desired speed. Also ensure that you have the right footwear so that you do not get blisters.

Stationary bike

This is a key exercise for toning the legs on top of burning calories. As you exercise on a stationary bike, it is important to ensure that the machine has been set in enough resistance. This will help you to avoid peddling yourself off from the bike and if necessary, you can sprint.

Elliptical machine

You can start by setting the machine in a comfortable level and ensure that you continue in your own pace to ensure that you workout hard enough in a way that enables you to burn the right calories. Engaging in some short high intensity intervals for a period of 30 to 60 seconds will work very well and the exercise will enable you to sweat much. Ensure that you have 3 to 5 minutes of cooling down.

Basketball

You can choose to shoot baskets on your own or you engage in a game with friends. Ensure that you remain constantly on the move, running to the court ends while using both baskets. For the best cardio to lose weight, contact Muscle Prodigy.