Thursday, 28 February 2013

Boost Your Workout with an Amazing Playlist

There is no question about how certain music sets certain moods in a room. A party would have disco music to get people all energized and on their feet, while church music would set the mood of silence and peace, or a kiddie party would have nursery songs to get the kids on their party mode. Music has the power to exude a certain feeling from people. Haven’t you had that experience where a song would just suddenly turn your mood around and make you feel down?

This is the exact same effect music has to a person’s workout. Yes, workout songs can make or break your gym session. The new trend today is to boost every workout with some really great music. Cycling classes and aerobics workouts are all done with music to set the people on gym mode and boost their muscles for workout. Many gym instructors can attest to the importance of having the right music during a class. The rhythm and beat you play will guide the members of a gym class to each routine—an upbeat music will send them sprinting in their treadmills, while a slower beat would keep them slowly pacing in their cycles.

Workout songs also dictate the mood inside a room. This is the reason why aerobics sessions use upbeat music to get the people all bouncy and dancing. Just the mere sound of a song can wake up your nerves and get you all pumped up. Have you ever noticed how boxers enter the arena in this loud pumping music? Well, that’s because they need to get their mind in the zone and music helps them do that.

Your music choice can make a world of difference in your workout, so before you get to your next gym session, here are a few tips you can try when choosing your workout songs.

  •  Get updated with what’s in. Listen to the radio and familiarize yourself to some of the latest music. While working around the house or driving in your car, maximize the time to listen to music.
  • Visualize your workout routine and try to see if a certain music will fit the routine. Try to see how a song makes you feel, if it gets you up on your feet and makes you feel like jogging, then this may be a good workout song.
  •  Take down the titles of the possible songs. Try to go online and download the song or purchase a CD of it.
  • Create various playlists depending on the song type, this will help you easily pick out song for a specific workout routine. Transfer your workout playlist on your MP3 or smartphone so you have it’s ready when you go to the gym.

You will be amazed at how having the right workout songs can totally boost your mood and energy. It’s not every day that you’re all excited to work out; but with some really cool music you can turn a boring gym day into an amazing gym day.  

Photo Credits: FlickrCreative Commons

Tuesday, 19 February 2013

The Origin of Indoor Cycling

The first indoor cycle was designed in the 1980’s by a man named Jonathan Goldberg. The idea came to mind after he narrowly escaped an accident while biking outdoors. He then thought of simulating a bicycle that run stationary indoors. With the use of flywheel, specially designed handlebars, and adjustment points, his indoor cycle was able to perfectly simulate the momentum and inertia created by an outdoor bicycle. His repurposed bike is now used in thousands of gyms around the country.

People today are more health conscious than ever before. Men and women look after the food they eat, get regular exercise, and even take supplements to make sure they’re at their best. Exercise equipment like treadmill and indoor cycling machines have also become very popular in the market, and owning one has become more of a necessity than a luxury. Yes, whether you’re a health buff or not, a few minutes on the treadmill or stationary bike is now a part of most people’s daily routine.

Even the busiest person today takes time regularly to hit the gym for a workout. It not only helps you stay fit but also helps release stress from work and even school. Depending on what you want to achieve in your workout, gym instructors may recommend various routines that hit target areas and give the results you desire. While there are various forms or exercises, experts have proven that one of the best, safest and most useful fitness exercise is indoor cycling.

Similar to riding a bike outdoors, indoor cycling is designed to simulate the feel and benefits of actually riding a bike across town, the only difference is you stay safely indoors, protected from road accidents, bad weather and pollution. Indoor cycling is an intense cardio exercise that works to strengthen your heart and lungs, and boosts blood circulation across the body.

The innovation is so amazing that every training gym today has an indoor cycle for their clients. Below are a few more benefits you’ll get from indoor cycling.

  •  It’s great for any age group. Riding an indoor cycle can be done even by kids and the elderly. The benefits are also amazing for both groups. In addition, kids can ride for an entire hour and still be safe inside the house.
  •  Cycling has been proven to lower the risk of heart disease. This cardio exercise strengthens the heart and total blood circulation of the body.
  •  Great for burning calories. An hour of indoor cycling equals about 15 to 20 miles of bike ride. This is one of the best ways to get back in shape.
  • · Proven treatment for sleeplessness. Many people have attributed cycling for helping improve their sleep patterns.

Photo Credits: Flickr Creative Commons

Monday, 28 January 2013

4 Moves to Spice Up Your Indoor Cycling Routines

There certainly isn’t anything wrong with moving your workout indoors, especially during cold, winter months. Indoor cycling is an intense cardiovascular exercise but after some time, you may find yourself getting bored, especially if you are used to the challenges of cycling outdoors. This is only normal and is something that many cyclers experience. Instead of throwing the towel and turning into a couch potato, you can spice up your regular workouts to keep you challenged.

Break out of Exercise Boredom with these Moves

Over and Under Interval Workout
Traditionally, threshold interval indoor cycling workouts are performed at a steady pace for about 15-45 minutes. If you are getting bored with this, then add a little twist by doing over and under intervals. How does this work? Start with anaerobic threshold intensity for 5-10 minutes, then increase your effort over your threshold for about 3 minutes, then go back to the threshold level and alternate this routine for 30 minutes.

Spin Ups Workout
This workout is normally performed on a bike with a minimal resistance setting. It helps increase leg speed and pedalling efficiency. “This is an old routine!” you say. Well, you can spice up this workout by modifying it into spin ups. In the first 30 seconds, using little resistance, try to build up the highest cadence that you can reach. Do this while keeping your form smooth. Keep that cadence for about 1-3 minutes and rest for another 3 minutes before repeating. Keep going at it until you reach your highest pedalling speed.

Breakaway Simulation Workout
Usually, these VO2 max interval indoor cycling workouts last for 3-5 minutes. It is meant to enhance your ability to maintain high intensities over anaerobic threshold. To add a twist to this exercise, you can do a breakaway simulation, where you begin with a fast acceleration and maintain it for 30 seconds. Afterwards, shift to an easier pace and maintain for 2 minutes, then accelerate again for another 30 seconds.

Make-It / Break-it Interval Workout
A one-minute maximum effort workout is often done for improving anaerobic capacity. If this type of routine bores you, level it up by transforming it into a make-it / break-it interval. These types of intervals are meant to push you physically and mentally, so it’s meant to push you to your limits. Begin the workout with a high resistance level and give it your all. For 30 seconds, pedal hard at 60rpm giving 100% effort. Then quickly drop but still give 100% effort during the next 30 seconds.

If you are getting bored with your traditional routines, try these alternative routines to give you that boost. You will find cycling a lot more challenging with these! And you won’t be bored for one second.

Photo Credits: Flickr Creative Commons

Thursday, 17 January 2013

Indoor Cycling and its Effects on Your Body

Performing cardio exercises regularly is highly recommended to maintain a healthy body. Indoor cycling is one of the popular cardio workouts today because it’s very convenient. Simply hop on a stationary bike and get your workout started. In addition, the bikes are available in various sizes, some of the models are so compact, they can fit in a tiny closet.

Here’s What You can Get for 30 to 40 Minutes of Indoor Cycling:

1.     Lose or maintain weight effectively
If you are looking to lose weight or trying to maintain a healthy weight, then indoor cycling is definitely the workout for you. Performing this exercise for about 30 minutes will help you to burn a good amount of calories, even when you’re not really trying. Of course, if you are looking to really burn a lot of calories, you need to pedal faster and increase the bike’s resistance. If you want to increase your heart rate, you can sprint or stand on the bike. Doing short intervals will also give you the same effect.

2.     Low impact and gentle on the body
The fact that indoor cycling is a low impact exercise makes it ideal for those who are prone to knee injuries, even pregnant women. Individuals who have knee problems, osteoarthritis, or rheumatoid arthritis can still perform this exercise. Anyone suffering from these conditions who don’t exercise tend to suffer from balance problems, but by doing stationary cycling, they have the chance to perform a cardio workout without worrying about falling or having issues with steering a regular bike. Basically, they can practice staying balanced without worrying about obtaining an injury.

3.     Good for your overall health
Cycling is both an anaerobic and aerobic exercise. This workout reduces your chance of stroke, diabetes, and heart disease. If you exercise routinely, you are also effectively managing chronic conditions like high cholesterol and high blood pressure.

4.     More health and physical benefits
Indoor cycling also strengthens your lungs, heart, and immune system. In addition, it also improves your stamina, builds strength, and tones your glutes, calves, hamstrings, and quadriceps. This exercise is also recommended for older adults to enhance their flexibility and mobility.

As you can see, indoor cycling has a lot of benefits to offer. Finding an exercise that works for you and provides the effects you are after is important, if you want to keep your exercise regime. Plus, the great thing about stationary biking is that you can do it whether it is raining, snowing or shining outside. The weather won’t be able to prevent you from getting the exercise you need, since you will be doing it indoors.

Photo Credits: Flickr Creative Commons