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Friday, December 30, 2011
Monday, December 26, 2011
How Many Calories Should You Burn for Weight Loss
If you depend on classic aerobic cardio for weight loss, you probably spend 30 minutes on a machine trying to burn a set number of calories. But does that work? Does burning 500 calories per day cause you to lose 1 pound of fat per week?
Well, according to science, it should. But if it did, you probably wouldn't still be reading this article.
I used to write a column on fat loss myths for Men's Fitness magazine. Here's a classic weight loss topic I covered.
Myth: I need to burn 500 calories each workout to lose fat.
Truth:
Possibly one of the worst inventions for fat loss was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.
Because of these, millions of men and women now obsess about the number of calories burned per session. You've probably even been one of those people, watching it creep up ever so slowly during a slow-cardio session. All the while knowing that you can wipe out a 30-minute, 300-calorie treadmill session with one fell swoop of the Krispy Kreme hand.
Too many people are brainwashed into thinking that if they don't burn 300-500 calories per session, then they won't lose fat. After all, that is what you've been told time and time again in those fluffy fitness/fashion magazines.
The problems with this approach to fat loss are numerous. First off, it's difficult to say if the calorie counters are even accurate. A story on CBS news showed that cardio machines overestimate calorie burning by up to 20%.
Next, depending on slow cardio for advanced fat loss is relatively useless and at the very least, inefficient. It takes a long time for you to burn a lot of calories and one study showed that men who only used cardio training for weight loss ended up with a reduced resting metabolism. You are basically undoing the calorie burning by depending only on cardio. On the other hand, guys in the same study that used strength training didn't suffer a reduced metabolic rate.
So what is the solution to burning fat in a faster, more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.
Your body will burn more calories after exercise (when you use intervals) than it does after you do slow cardio and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat that for 6 sets - using the bike preferably or treadmill if you are experienced with it.
Within that short time frame the intervals will cause your muscles to go crazy with activity (I call it a metabolic turbulence). This crazy metabolism boost causes lots of calorie burning after exercise to get your body back to normal. The result is you would end up burning more fat and more calories in the post-exercise period as your body tries to get things under control.
Now there is one time where you'd want to count calories, but that is when you are counting up and determining how many calories you eat per day. Again, you can wipe out an entire workout's work in less than a minute simply by eating garbage. Without some structure and discipline to your nutrition, there is nothing that even my programs can do to help you lose fat.
So exercise nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and get lean.
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Monday, December 19, 2011
Stamina 9200 CPS Indoor Cycling Bike
!±8±Stamina 9200 CPS Indoor Cycling Bike
Brand : StaminaRate :
Price : $283.49
Post Date : Dec 20, 2011 00:40:35
Usually ships in 2-3 business days
Burn more calories and get the feel of a real road bike with the Stamina CPS Exercise Bike. The weighted flywheel builds speed like an outdoor bike, and the stronger steel construction lets you stand up and pedal hard like you are riding uphill or just pedaling all out. The seat adjusts up and down as well as fore and aft to put you in proper riding position.
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Thursday, December 15, 2011
Benefits of Cycling With Indoor Bikes
You have most likely heard about the term indoor cycling bike. What is it and does it bring much benefit?
These are indoor bicycles that are stationary. They do not bring you anywhere like a bicycle can. Instead, you are to sit and cycle on a bicycle machine that is fixed at your home. The number one benefit of using such machines is that you can get a proper cycling workout without going outdoors.
The problem with going outdoor is you need to prepare your repair kit, spare tires, ration and so on. With the comfort of your indoor bike at your very own house, there is no need for that.
People who want to save their precious time would also want to consider getting an indoor bicycle machine. You can even turn up the music and cycle to your leisure within the comforts of your own home. By far, this type of bike serves the purpose of simulating the real bicycle really well.
But the thing is, they are not cheap. You can find them at the gym and almost all health clubs have them. Therefore, if you are a cyclist and cannot afford to buy one, you could always head out to your local gym and health club.
It is often great for beginners too. For starters, you can always take a class with a group of peers with an instructor leading you all. In this case, no one would be left behind when cycling! Seeing people around you sweating it out with cycling hard will make you work harder. This is an excellent source of motivation.
You will find that most bikes are of the 'Schwinn' brand. They are a famous company for making such stationary indoor bikes. They are good in a sense because you could always adjust the ride height and seat (front and back). Even the handle bars are adjustable too. Therefore, this solves the problem of getting an improper fit when cycling.
Cycling in a group often does wonders too. It often takes an average of 400 to 500 calories to be burned when attending such cycling classes. In other words, the spinning classes on an indoor bike can potentially burn much more calories than a real, outdoor racing bike!
But some might argue the fun of riding outdoors in the real world. However, if you do, then be prepared to prepare before heading outside. There simply needs to be more preparation in hand than the simple solution of cycling indoors.
Saturday, December 10, 2011
Is Cardio Necessary for Six Pack Abs
Do you really need cardio exercise to lose weight and be in a good condition? Note: I'm not against cardio, but I'm against traditional cardio. Most people trying to get in shape or lose body fat, think they need "cardio" exercises to achieve their fitness goals. In fact, some of the leanest people around (men and women) do not do traditional cardio at all! When you've been around gyms for a while, you get the full picture. However, there is a low to moderate level cardio for people who are really out of shape, but what ever the case, there are more proactive methods. Many people wonder how much cardio you need to lose more body fat, but the answer is none! That's it!
Things are simpler than people think; fit people, as I said before, achieve great results without ever running, running on the treadmill, spinning on an elliptical machine, or pedal the stationary bike. And despite the lack of cardio in their workouts, they maintain single digit body fat levels every year! Now this is no excuse for not working hard to get the results you want!
Have you ever wondered what exactly is "cardio"? Many people think that cardio means simply running on the treadmill or stationary bike, etc. If that's what people think of cardio, you have an wrong idea, because that is what we call "traditional cardio". This is why so much frustration, boredom comes to people. Looking more closely, cardio can be considered an exercise or activity that strengthens the cardiovascular system. Now, I do not want to bore you with theory, but what I'm saying basically is that if what you do makes your heart pump and you're grasping for breath then it's cardio! No matter if you have a pair of weights or using a bar if you huff and puff, then it's cardio.
For example. Take a barbell (or a pair of dumbbells) and do clean and press, for example, which is to lift a bar between the floor and shoulders, then press UP. And to these ladies: even though this is generally regarded as a "man-only", exercise, no matter if you're not lifting 250 pounds, 45 pounds if it is a challenge for you, then you will receive benefits. Taking this example, most people think of the bar of C & P only as a weight training or strength training exercise. However, I challenge you to make a difficult game to about 10-15 reps on the C & P. If you used a weight challenging enough, you find that your heart rate is probably about 80-90% of the maximum recommended, and you're out of breath, like you just ran a 100 meter sprint.
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Tuesday, December 6, 2011
Confidence Fitness Space Saving X Bike
!±8±Confidence Fitness Space Saving X Bike
Brand : Confidence FitnessRate :
Price : $139.99
Post Date : Dec 06, 2011 19:21:08
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Need a good exercise bike but don't have the space to store a commercial-size model? Turn to the Confidence stow-away exercise bike, which folds compactly after use for storage in a closet or corner of your home. Despite its small size, the bike still offers an efficient lower-body cardio workout, with such features as an adjustable magnetic resistance system and nonskid foot pedals. Overall, each workout on the stowaway bike burns four times as many calories as walking. In addition, the bike includes a four-function computer that tracks your riding time, speed, distance, and calories. And thanks to the high-quality frame, the bike will keep you fit for years to come. Other features include an adjustable padded seat, safety straps on the pedals, and a tool kit with all the necessary tools for home assembly. The stowaway bike measures 17.5 by 53 by 22 inches (W x H x D) when folded, 17.5 by 46 by 33 inches when unfolded, and weighs 50 pounds.
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Friday, December 2, 2011
Elliptical vs Treadmill: Which Burns added Calories?
There is considerable controversy these days on whether a treadmill or an elliptical trainer burns more calories. Treadmills and ellipticals are the #1 and #2 most popular selling fitness equipment.
Many dedicated treadmill users are switching to elliptical trainers. The appeal is the low impact, upper and lower body workout. Although treadmills still outsell elliptical trainers. The reason being, the most common form of exercising is walking and jogging.
In my research, I came across a number of reports and studies, and in general, it appears that both machines give comparable results in burning calories. In fact, using a calorie burn calculator on http://www.healthstatus.com, I found that a workout on an elliptical gives you the same results as running on a treadmill, but you burn fewer calories if you walk or jog on a treadmill.
Calories burned in 60 minutes by a 150 lbs. user:
Walking, 2 mph - 189
Walking, 3 mph - 297
Jogging - 477
Running, 7 mph - 783
Elliptical Trainer - 774
There was a basic flaw to the results, since it allowed you to compare calories burned at different levels of exertion on the treadmill, but not on the elliptical trainer. Often I see people working out on an elliptical at health clubs, and they are basically going through the motions. The calories they burn are no more than what you would achieve from a casual walk.
So which machine is better at burning calories?
It depends on which machine will motivate you the most and push you to the highest level of exertion.
If you are a devoted walker or runner then the treadmill is an obvious choice. The treadmill offers you a more forgiving surface in comparison to asphalt or concrete. It provides you with various programs that can add variety to your exercise. But to get results you need to crank up the speed and/or incline. Without pushing yourself, you will limit the number of calories you burn.
As mentioned, the elliptical trainer is growing in popularity due to the low impact, and combined upper and lower body workout. Since the machine moves in an elliptical motion and your feet never leave the pedals, it minimizes the impact and strain to your ankles, knees and back. This is an appeal feature to the aging baby boomer generation.
In addition, an elliptical trainer workouts both the upper and lower body simultaneously. The upper and lower body exercise utilizes the quadriceps, hamstrings, glutes, chest, back, triceps and biceps. Studies suggest that exercising numerous muscle groups increases fat burning efficiency. The larger the muscle mass involved in an exercise, the more effective that exercise is for improving fat mobilization, burning calories and building muscle endurance in an efficient period of time.
This would suggest that an elliptical trainer would burn more calories, but there is no denying that running also efficiently burns calories.
So which machine should you purchase?
If your joints are suffering from strain or just old age, and if you would like to exercise your upper body, the elliptical trainer is a good choice. For walkers, joggers or runners you can't go wrong with a treadmill.
In either case, to burn calories you need to exert yourself. Both machines offer a variety of challenging program. Most now come equipped with an "Interval Training" program. You alternate between high-level exertion and cool down periods. This type of training burns calories more efficiently in less time. With proper supervision from your doctor, try to push yourself to new limits.
I'm sorry I did not offer a definitive answer. It really is up to you to find the machine that best suites your needs, and will help you achieve your personal best.
Monday, November 28, 2011
Is Your HIIT Really HIIT?
Sprinting is one hell of a way to shed body fat and increase power. Sprinting is also one hell of a way to accumulate some pretty annoying injuries. HIIT has become known as the best way to utilize sprints. However, are you truly using HIIT or are you simply interval training?? My friend there is a BIG difference in the two. I usually hear folks talk about doing some rounds of HIIT, but in reality they are simply doing interval training not high intensity interval training. There is absolutely nothing wrong with this method. It would be like comparing maximal strength training to hypertrophy (muscle mass) training. However, if you are interested in HIIT, here are some big clues that you are not doing high enough intensity:
- You are sprinting all out for more than 15 seconds (and 15 seconds is seriously pushing it).
- You only need a few seconds or minutes between one circuit before you are able to go again (I seriously doubt the most elite sprinter could get away with that).
- You really have no technique you just run...fast. There are some who are born to sprint and can go with this. Just for the sake of argument, let's say you are not one of them.
I hate to be the one to bring you the bad news but, this is interval training. Not to be confused with the hardcore all out HIIT you want it to be.
Like I stated earlier, interval training is just fine and will most likely serve you well to get to your fat loss goals. I'm just here to show you how to add some horsepower to your engine. First of, let me backtrack and make sure we are all on the same wavelength here when talking about HIIT. HIIT sprinting is bouts of sprints maintained at 95% of maximal strength/speed or higher (1). The bouts are high intense in nature and thrive on ATP-CP (alactic) energy system. Because of the very nature of the beast, long rest breaks are needed between sets to allow for ATP-CP recovery and alleviate oxygen debt (1).
I would argue many gym goers lack the skill set to reach their maximal potential. So HIIT is simply unreachable. The HIIT is thought to be created to increase power and strength gains as well as lowering bodyfat in advanced sprinters. I wouldn't jump the gun and say you need to be elite to use HIIT, but you do need to understand and be able to execute some sprinting skills to truly harness HIIT sprint training. I am going to outline some drills to give you what you need to get to the next level. All I ask is you follow the prescribed rest times and give the drills a chance. Trust me, they are already proven to work. I'm just setting them up for you to use.
First, you need to find a decent field "to get your sprints on". If you have access to a nice soft track, use that. Second, get some cleats. Cleats are pretty inexpensive. I would recommend the general soccer cleat for grass fields and short distance sprinter cleats for a track.
Third, assess your physical abilities and shortcomings before starting. Sprinting is pretty unforgiving. Your body will be moving in millisecond speed and using/absorbing a LOT of generated force. So, before commencing know where you stand and take care of any shortcomings. I would recommend investing a few bucks and getting a postural and kinetic assessment done by a physical therapist or very knowledgeable personal trainer. Finally, recovery (active and passive) is 60% of the game. Eating, sleeping, stretching, massages, and implements such as these will serve you well.
To sprint, one needs optimal dorsiflexion (that's about 15-20 degree bend in your ankle as your toes point ot your shins) so every day I would advise doing bouts of heel walking. This can be done during daily chores or any other daily activities. Also, the muscles in the foot that assist in dorsiflexion and "clawing" (extensors and flexors) should be strengthened frequently. You can simply practice by spreading and gripping with your toes as you walk around the house or between drills.
To make sure we all have the basis for sprinting posture, I'm going to go over a few checkpoints of the upper body during the "lift" phase of the sprint and these drills:
- Eyes and head focused forward. Chin should not jut forward.
- Jaw is loose (jelly jaw).
- Shoulders are depressed and retracted (down and back).
- Arms drive forward and back with a 90 degree elbow bend
- Hands are loosely clenched
- Arms drive back and forth remaining close to body and not crossing torso.
Here are the drills to do before sprinting. These are not the only drills out there, but they are easy to learn and have great influence on your ability to sprint. Also, the upper body plays a crucial role in the quality of your sprint, so keep good upper body form for drilling:
1) Heel Walks
20 yards
2) Ankle Jumps
20 jumps
3) Low Step Shuffle
20 yards
4) Mid Step Shuffle
20 yards
5) Butt kicks
20 yards
6) A-march
20 yards
7) A-skip
20 yards
8) Heel Bounds
20 yards
9) Heel Bounds in partial squat
20 yards
rest
Heel Walks:
Walk on the heels of your feet with toes pointed towards shin. Point your toes slightly inward (should feel "pigeon toed"). Keep your legs straight and pull yourself forward with each step.
Ankle Jumps:
Jump in place with hands at your side. Only allow a very slight bend of the knee. Jump as high as possible. Upon landing explode as fast as possible into another jump. The purpose is to develop fast reaction time and mobility in the feet and ankles.
Low Step shuffle:
These are down with your feet remaining dorsiflexed the entire time. Almost what a quick heel walk would look like. With your feet dorsiflexed, shuffle as quickly as possible, only allowing your feet to barely clear your ankles. The steps will be very short and small but you must attempt to maintain a high speed. Pretend the ground is on fire and you need to keep your feet in air as long as possible and on the ground as little as possible.
Mid Step Shuffle:
Same as low step, except this time you can bend your knees to allow your feet to raise approx. mid shin level. When you are doing it right, your legs will be in front of your body as if bike riding.
Buttkicks:
Pretty self explanatory. Remember, we need quality so your calves should make contact with your hamstrings each time (as one coach put it "smash your hammies with your calves...").
A-march:
This is a marching sprint. Form is really crucial here. You will march bringing your knee as high as possible of the ground. Attempt to bring your calf in contact with your hamstrings. Quickly bring that same foot "directly" down under your body (not in front).
A-skip:
You will take the same method used in A-march and now add a skip into it.
Heel Bounds (or leaps):
Keeping your legs straight and feet dorsiflexed, bound from on foot to another. Really emphasize pulling your body forward with your leg. Do not bend knees.
Heel Bounds (in partial squat):
Same as heel bounds, but this time you are in a partial squatting position. You will bend your knees and accelerate your body forward with each step.
Take 2-5 minutes active breaks (active stretching, backwards walking etc.) Re-fuel with whatever your sports drink is and do this again. I would recommend going through two to four times for beginners and six times for the "seasoned guys and gals". Also, don't over analyze this information I wrote. These are movements that you are trying to make "subconscious" for yourself. So feel for correct posture and biomechanics. Hopefully, this will increase your sprinting ability and allow you to truly reach the level of HIIT.
References:
1. Bompa, Tudor and Carrera Michael. Periodization Training for Sports. 2005: 27 -33.
Friday, November 25, 2011
RealRyder ABF8
A quick video of RealRyder's newest model the ABF8. This indoor cycle tilts, turns, and leans like a real bike.
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Tuesday, November 22, 2011
Phoenix 98623 Revolution Cycle Pro II Exercise Bike
!±8± Phoenix 98623 Revolution Cycle Pro II Exercise Bike
Brand : Phoenix | Rate : | Price : $495.99
Post Date : Nov 22, 2011 08:11:54 | Usually ships in 24 hours
| Price : $495.99Post Date : Nov 22, 2011 08:11:54 | Usually ships in 24 hours
The modern-looking Revolution Cycle Pro II has advanced features such as � Direct Drive Resistance System, Emergency Stop Brake System, Adjustable Seats/Handlebars, and Easy Transportation. This revolutionary product is designed for an energetic and challenging workout, and is also adapted to people with different intensity needs. Unlike road bikes, the flywheel does not continue to spin if the rider stops pedaling. The rider slows the flywheel and controls the tension with a tension knob. A two-way adjustable seat post allows for a more complete and versatile exercise routine. This seat system was specifically designed for easy movement horizontally and vertically while mounted on the bike during the workout. Adjustable forward positioned handlebars and racing style pedals give the Revolution Cycle Pro II a road bike feel.
More Specification..!!
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Sunday, November 20, 2011
Including Climbing in Your Road Bike Training Workouts
If you have read one of my previous articles on road bike training, it explains that you should have 3 rest/recovery days, 3 high intensity days, and 1 long ride at about 75% of your maximum heart rate.
Since climbing puts a lot of demands on your muscles, you should count your climbing workout as one of your high intensity days.
There are three main ways of tackling a hill: You can use a low gear and a high cadence, a high gear and a low cadence, or a comfortable gear at a comfortable cadence.
If you use a low gear and try to spin up the hill at 100rpm, your will quickly overload your aerobic system, and you will be forced to slow down in order to catch your breath.
If you try using a high gear and a low cadence, lactic acid will build in your muscles very quickly, and you will be forced to slow down so that your legs can begin to buffer the lactic acid. (Note: As you do more road bike training, your legs will become more efficient at buffering lactic acid).
If you have a higher aerobic capacity (vO2 Max) or greater leg strength than most cyclists, then you could use a higher or lower cadence appropriately in order to get an advantage over your other competitors.
If you are just beginning road bike training, or just aren't a strong climber, then you will need to find a gear which you can spin at 70rpm - 80rpm. This will ensure you are using a mix of your leg strength and aerobic fitness in order to complete the climb. As part of your road bike training, you should get used to switching into a higher gear and getting out of the saddle smoothly, without losing any momentum. (In a race, this could cause the person behind you to crash into you).
The best times to get out of the saddle are when you are feeling strong, there is a corner in the climb, or a short increase in gradient.
So what things can you do in your road bike training so that you can become a stronger climber?
The first thing I would recommend is hill intervals. Simply cycle uphill, coast back down, and repeat as many times as you can handle.
The second thing I would recommend is using a higher gear than you are used to. If you have been doing your road bike training for a while, and know which gear you should use for a hill, try climbing it in a higher gear for a change.
The last thing I would recommend is practise climbing a lot. When planning a route for your road bike training, don't be lazy, and pick a hard hilly route.
Tuesday, November 15, 2011
Diamondback Fitness 510Er.m4v
Diamondback Fitness 510Er Rear Drive Elliptical All good things come at a price. The 510Er happens to come at a lower price making Diamondback Fitness' advanced elliptical technology accessible to everyone. No details were spared in the design of the fully updated model with features like smooth, quiet sealed cartridge bearings found on high-end bicycles but rarely in fitness equipment. An attractive LCD with comfortable lighting makes it easy to keep real-time track of progress through 20 pre-set workouts and 16 levels of resistance. Visit www.DiamondbackFitness.com to learn more
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Saturday, November 12, 2011
Marcy Upright Mag Cycle
!±8± Marcy Upright Mag Cycle
Rate :
| Price : $119.00 | Post Date : Nov 12, 2011 18:48:05Usually ships in 24 hours
Marcy upright exercise bike has a compact design and smooth magnetic resistance. The user friendly computer tracks, speed, time, distance and calories burned. The bike also feature eight preset manual resistance levels and a step through design.
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Thursday, October 27, 2011
ProForm 290 SPX Indoor Cycle Trainer
!±8± ProForm 290 SPX Indoor Cycle Trainer
Rate :
| Price : $284.54 | Post Date : Oct 27, 2011 12:50:04Usually ships in 24 hours
The ProForm 290 SPX allows cycling without the worry of weather, time of day, or traffic.
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