World's Most Advanced Spin Cycle Class

!±8± World's Most Advanced Spin Cycle Class

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World's Most Advanced Spin Cycle Class

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How Many Calories Should You Burn for Weight Loss

!±8± 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.

How Many Calories Should You Burn for Weight Loss

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Stamina 9200 CPS Indoor Cycling Bike

!±8±Stamina 9200 CPS Indoor Cycling Bike

Brand : Stamina
Rate :
Price : $283.49
Post Date : Dec 20, 2011 00:40:35
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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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Benefits of Cycling With Indoor Bikes

!±8± 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.

Benefits of Cycling With Indoor Bikes

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Is Cardio Necessary for Six Pack Abs

!±8± 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.

Is Cardio Necessary for Six Pack Abs

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Confidence Fitness Space Saving X Bike

!±8±Confidence Fitness Space Saving X Bike

Brand : Confidence Fitness
Rate :
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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Elliptical vs Treadmill: Which Burns added Calories?

!±8± 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.

Elliptical vs Treadmill: Which Burns added Calories?

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