When you sit too much throughout the day, it can increase your risk of a stroke or heart attack. If you're sedentary and watch over 4 hours of television a day, you increase your chance of cardiovascular disease by 80%.
You might wonder how you can incorporate exercise into your daily routine. While making time for working out at home might seem tough, there's hope.
This article will go over different home fitness tips to keep you motivated. Read on to explore these different tips and get moving today.
In order to stay motivated whether you're using indoor cycles or doing Yoga, you'll want to write down your goals in advance. Whether you're looking to boost energy, increase your health, or train for an upcoming race, write them down.
Once you have your goals in mind, you can begin coming up with a plan for your workouts. Determine what days you'll work out, and for how long. It's a good idea to stick to the same plan each week in order to get used to a set schedule.
When it's time for your workout, have your workout gear handy such as workout videos, a towel, and water. Consider having a workout playlist to help you get through your exercise stronger.
Music is important for workouts since it creates competition for your brain. That means that instead of focusing on how tired you are, you're listening to the music while moving your body.
Self-motivation when working out can be harder if you do an hour workout, instead of 15 minutes. Consider getting an intense workout in 15 minutes if you're feeling unmotivated.
After a workout, you'll feel better overall and proud of yourself that you completed the workout. Focus on how you'll feel after the workout in order to push through the exercise.
One of the best home fitness tips is to not let the past define how you'll work out. If you struggled with motivation in the past, it doesn't mean that you will now as well.
If your goal is to start running, you can start small by taking a walk around the neighborhood. After walking for a couple of weeks, you can then switch to jogging, and then to running.
Instead of having to get changed, head to the gym, take a shower and then head home, you can save time by working out from your house. Pull up your favorite workout video, or hop onto your favorite exercise bike and get moving.
If you can, create a home gym area for you to workout in. Keep all of your workout gear in one room to access. Consider having a computer to play workout videos or your favorite workout music.
Consider inviting a friend for your scheduled workouts. This is a great way to stay motivated and be accountable with your workouts.
Don't play on your phone until you're done with your workout. If you keep stopping to check social media, it can impact your overall workout routine, and cool you down from your workout.
Keep your electronics out of reach while you exercise. Only use your phone if necessary for music or workout videos.
If you have a workout room, use motivational photos and posters to encourage you to workout. This can include pictures of bodybuilders or fitness models.
For a do-it-yourself method, you can take sticky notes or other paper and write motivational quotes on them. Use different outfits for motivation as well such as a bathing suit that you want to fit into.
While you might find yourself watching television during workouts, be careful about what you watch. Certain shows can slow you down and take too much time between reps.
Doing the same workout can be boring over time, it's important to switch it up. Have days where you do cardio such as jumping on your cycle bike, and strength training days.
If it's a nice day, consider going for a walk or run outside. You can also have jump ropes, kettlebells, weights, and other items. Incorporate workout videos as well such as Zumba or Yoga.
Don't be afraid to challenge yourself and go outside of your comfort zone during your home fitness workouts. If you did 15 minutes yesterday, try to go for 20.
Or, if you did low-impact workouts for a few weeks, try stepping up the intensity. Make sure to always listen to your body, and stop if anything feels uncomfortable or painful.
Be kind to yourself no matter how much working out you do. Whether it's 10 minutes or 60 minutes, it's better than nothing, and you're still moving your body.
Keep a journal where you state how you've been keeping focused during your workouts. While staying motivated at home might seem tough, keeping a journal will show you how you can improve, challenge yourself, and where you're succeeding.
Now that you've explored these home fitness tips to stay motivated, you should be ready to get started on your workout routine. Are you ready to workout from home, and want to get cardio in?
Check out our different exercise bikes today. There are plenty of indoor cycles to choose from whether you're a beginner or advanced.
]]>We have all been spending more time at home this past year. Don't let the global pandemic and stay-at-home culture make you miss out on your workouts.
A stationary bike allows you to do low impact exercises from the comfort of your home. They are an integral part of any wellness routine and great for cross-training.
Read on to find some benefits of stationary bikes and how you can incorporate the use of one into your workout routine today.
If you have suffered a muscle injury or some other strain from high impact exercises, it may be time to hop on the stationary bike and work it out. Stationary bikes offer you the option of doing low impact exercises.
It is important to note that a stationary bike is different from a spin bike and serves a different purpose. In general, stationary bikes are better for active recovery related exercises because the risk of injury when using them is lower.
Using a stationary bike will speed your recovery time and make you recover stronger. Physical therapists recommend the use of stationary bikes to treat many common sports injuries.
Experts attribute the use of a stationary bike in physical therapy routines to pain relief and aerobic benefits. They are great for maintaining cardiovascular health, fitness, and endurance.
They can also aid in the recovery process from knee injuries such as MCL and ACL tears, promote spine health, and help with ankle injuries as well.
They are great for conditioning and preventative exercises done to lower the chance of your body sustaining serious injury during strenuous activities.
Using a stationary bike as part of your workout routine allows you to keep your body strong. Stationary bike exercises are excellent cardio-builders and muscle-toners.
Workouts on them are more low impact than running or jogging and can be as vigorous as you want.
A good rule of thumb when doing a low impact stationary bike exercise is to go for long mileage, low speed, and consistent pace.
It is better to do a long slow workout than a fast a vigorous one if you are trying to keep your workout low impact. Many stationary bikes have different settings that allow you to customize your workout.
You can do simulated hills one day to build muscle strength and then do a long flat speed-run the next day to work on your endurance capabilities. Stationary bikes offer limitless potential for low impact exercises.
There are many different types of stationary bikes, each with their specific types of exercises and purposes that they work best for.
They can range in price from a few hundred dollars to thousands of dollars for top-quality equipment. On average, expect to pay between $1,000 to $5,000 for a solid stationary bike.
Anything cheaper than that is probably a secondhand machine, an inferior one, or one that has some underlying issue. This is an important piece of exercise equipment, and you should budget it as such.
Don't skimp on a good stationary bike, as you will be using it daily to enhance your workout routine. Do some research on what bike best fits your purposes.
If you are using a stationary bike as part of a physical therapy regime, consult with your physical therapist as to what they recommend.
Stationary bikes that specialize in recovery-oriented workouts are different than those that cater to endurance exercises. Always make sure to check with your doctor to make sure that you are healthy enough to use a stationary bike.
Depending on your level of health and comfort, you may want to start slow with your exercise routine. Learning how to use a new piece of equipment the right way is always a bit of a learning curve.
You may want to get familiar with how to use a stationary bike by reading the specific bike's owner's manual. This will help you figure out things like how to adjust the seat and how to use various settings and features.
You also will want to set a workout routine and learn how to get the most out of a stationary bike workout. There are countless workout routines out there, and choosing the right one for you is all about your intention.
If you are looking for cardio, develop a well-balanced workout routine. Endurance boosting routines should be long and vigorous with varying degrees of speed and tension.
Workout routines for toning muscle are most often on a high-tension setting that demands every ounce of your physical strength. Workouts for sprinters are short in distance, fast in pace, and vigorous all around.
A workout routine is a personal endeavor that can be shared with others or done alone. With time and practice, you will be able to develop your workout routine incorporating the use of a stationary bike.
Until that time, try doing some research online to find one that works best for you. You can also consult with a physical therapist or personal trainer to find out what they recommend.
Consulting a professional is always a good idea if you are recovering from an injury, participate in sports on a professional level, or are attempting vigorous cross-training that has a high potential for injury.
Exercising with stationary bikes are a proven way to improve your health and increase your overall fitness. They allow you the option of doing low impact exercises that are great for recovering from injuries.
They are also great for warm-up exercises, cooldowns, or as an overall added component to any wellness routine.
Incorporate a stationary bike into your workout routine today. If you need help selecting the right one, contact a professional. That way, you will know that you are getting the best bike to fit your workout needs.
]]>ou could even change up your exercise once in a while or each time to prevent yourself from getting bored. Stationary bikes are no exception. There are multiple training techniques and tactics that can help motivate you to use your workout machine every day. This article will be going over some of these methods.
Quite a few suggestions in this piece will be all about fusing the workout with multiple songs. Not only can you listen to your favorite tunes while you train, but it can help you plan out a unique exercise routine for yourself.
For this playlist, the goal is to pedal to the beat of a song continually. You don’t change your speed throughout the track. The real challenge here is to increase the resistance with each piece slightly. Your endurance playlist could contain about 5-10 melodies, so long as the workout lasts around 30 minutes.
This strategy also involves using tracks to help you train. What’s different about this workout tactic is that you pedal to the beat of one tune, shift to another exercise with the next melody, and repeat this sequence consecutively for either about 40 minutes or ten songs. You can switch between 20 lunges and 20 squats when you finish listening to one of your favorite classics.
When you get off your stationary bike, you can plank for 30 seconds, reverse plank for 30 seconds, and other exercises until the track ends. A benefit to this method is that it’s a customizable workout. Each time you get back on the machine, you must increase the resistance at varying levels.
If you don’t want to cycle to a beat, you can still do some other workouts that last below an hour. A 2-minute power interval involves building up speed and vigor for the first 15 seconds until you can reach the highest magnitude you can handle for the rest of the time.
For a good workout, repeat this method eight times. Between each repetition, you’ll be pedaling at a more comfortable pace for two minutes to give yourself a break. This exercise method can essentially help you increase your overall intensity in your other workouts. Set a goal for rotations per minute and challenge yourself by increasing resistance over a period.
This workout involves the cycler gradually increasing acceleration for 30 seconds and then doing a light pedal for 30 more seconds. That’s a full interval that becomes a set when you repeat it eight times. You should complete three of these series for a full workout. What makes this exercise different from the power intervals is that you’re continually increasing your speed the whole time rather than in the beginning before going at full power for a period. Between each set, pedal lightly for ten minutes. These intervals can help you increase your general speed and stamina.
This workout is another routine that focuses on song integration. Your playlist should have about ten songs and last somewhere between 30 and 40 minutes. This workout simulates you riding up the hill because you start off pedaling to the beat of each melody. Your resistance level will start at zero, and you’ll increase it when you start a new track. When you get halfway through the playlist, you can sprint for about one to two minutes in the middle, beginning, or end of one of the songs. For the rest of the playlist, you continue pedaling to the tunes’ beat while increasing the resistance each time for every track.
This routine is a little more complicated than the other two. It’s nine minutes, but you’ll be shifting between two magnitudes throughout the interval. Here’s the exercise order:
That counts as one interval. Do three of these while doing a light, four-minute pedal between each. When you complete this set, take a 10-15 minute break.
Cycling at a consistent speed and resistance for a long time can both get boring and prevent you from making progress. Because there are so many ways you can use the machine, it can be challenging to know where to start or what kinds of workouts are best for you.
The exercises we listed can help give you a head start on what matches your capabilities and preferences. Following a routine that lasts under an hour can give you some clear direction on using your indoor cycling machine. Integrating your favorite songs, or discovering new ones, can help make the workout more fun. Remember to do a quick warmup before each training session, and don’t forget to take those necessary breaks between sets.
]]>Spinning is one of the truly great ways to get fit. This activity is still a popular fitness class at gyms across the world years after it started trending.
The best part? You can spin regardless of your fitness level. For newbies, it can be a tough but productive way to get fit quickly. For those of you who are pretty fit already, you can take your fitness to the next level with regular sessions. If you've seen “Run Fatboy Run,” you'll have a good idea of what it does to your legs.
If you are unlucky, your gym will be one of the ones with a waiting list. So, what better way to get around this than by getting your own spinning bike?
Owning your own bike is one of the best ways to enjoy spinning and stay in shape. You save time by removing the commute to the gym, and for many of us, it is just the encouragement we need when gym classes seem intimidating.
That's why we have created this handy guide on how to choose the right spin bike. Here's what you need to know about bringing a spin bike home.
There's quite a lot that goes into choosing the bike for you. Here's how to choose the right spin bike based on these common factors:
If you are an active spinner who can't justify the gym fees every year, buying a perfect bike makes sense. You might be concerned about the initial cost of purchasing the bike. However, you'll eventually save money compared to the gym membership, and the great features will be worth it because you'll use your bike regularly.
You might be a beginner and not know if you're committed to using your bike for daily exercise, or someone that doesn't have the money for an elaborate bike but wants to get started with home workouts. If so, we recommend investing in a bike on the lower end of the price scale.
For less than $300, you can land a Sunny Pro or L Know Indoor Cycling Bike. Both of which will give you exactly what you need.
Undoubtedly, you can get good-quality spin bikes in all price ranges. But naturally, if you pay more, you'll get a better bike and better features.
Bikes like the Keiser M3 Plus Indoor cycle can set you back more than $1000. These bikes are worth the price for the following reasons:
Besides your own financial concerns deciding which bike you chose, how serious you are about spinning should affect your choice. This activity requires commitment, and you'll need to use your bike at least three times a week. If you purchase your bike and barely use it because you're too busy with work or other fitness routines, you won't see the workout results that come with spinning.
If you are unsure about how you'll find spinning or aren't think about using it as your main exercise, then spending a lot on a fancy bike won't make too much sense.
This is an important part of how to choose the right spin bike. Being able to choose your tension level is a great advantage to a workout. Indeed, resistance training has amazing health benefits, including improved muscle strength, balance, and flexibility.
The most basic bikes will have belt drives. Belt drives use a chain or a belt to lock in with the pedals. They are extremely quiet and reliable, with very little friction. They need very little upkeep and are easy to adjust. All these factors make the basic spin bikes ideal for beginners.
However, magnetic resistance is a real game-changer. The resistance it creates can produce workouts so hard even the most experienced spinners will struggle. The closer the magnets get to the flywheel, the harder it gets to pedal. This system generally allows the bikes to include different terrain settings so that you can vary your workouts for different scenarios and difficulties.
Bikes with magnetic resistance will last for a long time because no friction would come from brake pads.
Most people first think a computer display is the key feature of the best bikes. Actually, it is probably the flywheel, which is located at the front. This wheel is raised off the ground and propels the bike's mechanics.
It is considered the most important part of a spin bike because it determines your speed and momentum. Naturally, this means this is the wheel that also really engages your muscles and works you out.
The flywheel affects the smoothness of your ride and the gains you can make. Riding is much smoother with a heavier wheel, which also pushes you harder when you spin, too. We recommend looking at bikes with flywheels weighing closer to 40lbs if you can afford it.
Computer displays are what separates an outdated and difficult bike from a convenient and efficient model. Quality displays give you information on time, distance, heart rate, and other metrics. This allows you to monitor your ride as you go and assess it afterward.
Many riders find these metrics extremely motivating while they ride, as they give you targets to reach. Micro targets throughout your workout prepare you to achieve your ultimate fitness goals because you're encouraged to push yourself one goal at a time.
Also, look out for adjustable seats and handlebars. Unfortunately, not all bikes guarantee comfortable and durable materials. That's why it's essential to test out your bike before you start using it. If it doesn't fit your height and it's uncomfortable, you need to send it back.
Whatever bike you buy, you will get good exercise, as long as you use it. Not everyone has to be training for the Tour de France; they need to get their workouts and achieve their fitness goals.
There are many bikes of all budgets and qualities that will deliver the results you're looking for. Consider these important factors before you bring your new bike home and start spinning!
]]>Are you looking to purchase a cycling machine for your at-home workout regimen? Incorporating cycling into your routine is wonderful for your body. You can increase your endurance, burn calories, and tone muscles all from the comfort of your humble abode.
Now, you can go out and choose the cheapest, most easily accessible cycling machine and get started. However, if you purchase a bike without any prior research, you won't know if it's the right machine for you until it's too late!
When it comes to buying a cycling machine, there is an ongoing rivalry between a stationary bike vs. spin bike. Knowing the difference between the two is important. While they are similar, the two are unique enough to merit individual research.
So, should you buy a stationary bike or a spin bike? Let's find out.
Before you decide on the cycling machine that you want to purchase, consider your fitness goals. Write out a list and use that to see which kind of bike aligns more with your path. The usages differ accordingly.
If you want to improve your general health and fitness, the stationary model works exceptionally well. Consider purchasing the machine is you want to:
If you want to take up cycling as a hobby, a new exercise method, or professionally, a spin bike is key. The machines are commonly seen in group spin classes and closely mimic the body's position and movements on a normal bicycle. Spin bikes are a great way to continue cycle training while indoors.
So, if you want a regular cycling bike go with the stationary. If you need one for professional purposes, consider the spin bike.
All exercise machines have learning curves. Some require more preparation than others. You want to consider how willing you are to sit and read a manual before purchasing a machine. No matter which you buy, you'll need to know how to use it safely.
Both the stationary and spin bike are simple to utilize. There's no real stationary bike vs. spin bike in terms of accessibility. If you've ridden a bicycle in your life, you won't find it difficult to transition. All you need to remember is that a stationary machine will have you sitting up straighter than a traditional cycle.
No matter your physical condition, every exercise machine comes with a risk of injury.
Before bringing a machine home, you should consider how likely you are to get hurt using it. Again, reading the instruction manual is key to preventing painful accidents. Depending on pre-existing conditions and general health, your decision could change.
Both bikes risk users developing joint pains or muscle fatigue if used too often without other exercises or equipment usage added into the mix. Plus, if you don't stretch beforehand, you also increase your risk of injury no matter which machine you choose.
When exercising, you probably want to know how many calories, on average, you'd burn using each machine. No matter which machine you choose, the calorie cost is moderate. You must use the proper technique to reap the most benefit. If you ride too intensely to start out, you'll expend too many calories and feel awful.
In most cases, the spin bike will be a more efficient machine to lose calories with. The faster pace and constant motion helps you build up endurance more quickly. The quicker your endurance builds, the more effort you can put in. With more effort, and proper technique, you'll be able to lose more calories.
When it comes to muscles, the stationary bike vs. spin bike debate is specific. Both machines work similar muscle groups. The sections of the body that each device heats up will vary.
However, your workout regimens will determine which parts of your body feel the burn. If you sit on your bike, you'll primarily work the leg muscles. Those who add standing positions to their rides will activate their arm and core muscles.
If you love progression and slowly getting better and better, the stationary bike vs. spin bike debate is important to you. Fortunately, both machines have similar escalation techniques. The more resistance you add, the harder it becomes for you to peddle. You'll build strength and endurance if you work on a higher resistance level.
You can also increase your speed on either machine. The only difference is the standing feature. With a spin bike, you can stand while you cycle. You have a plethora of additional exercises to choose from once you incorporate standing.
Stationary bikes come with a console that keeps track of your heart rate, calories burned, and distance, among other things. On the other hand, most spin bikes do not come with a console. You'll have to purchase a separate stat tracking device such as a fitness watch.
If you're having trouble deciding between stationary bike vs. spin bike, you're not alone. Determine your fitness goals, exercise style, and comfort-ability before purchasing. If possible, test out a few machines at your local gym before making the decision. Remember that you're doing this for yourself and your health.
]]>Welcome to the world of Spin Cycling! Perhaps you're an avid cycler looking for a fix during the cold winter months. Or maybe your hyper-excited yoga friend piqued your interest, and you're just trying to see what all the hype is about.
Let us enlighten you! Spin bike workouts give you all the perks of a great sweat and grueling thigh burn without having to deal with the outdoors. Spinning indoors makes everything on your terms: you control the weather, the time, the traffic, and the nature (ever had a bug fly into your mouth mid-ride? NO thanks).
If you're new to the indoor spin community or just looking to maximize your cycling workouts, here are some tips, tricks, and workouts for you!
Cardio is one of the best heart-healthy exercises out there, and cycling is a great form of cardio. It's important to say that there's nothing easy about an indoor spin workout! Make no mistake. An indoor cycling workout can be just as butt-kicking as an outdoor one.
An average person can burn about 260 calories in 30 minutes of indoor cycling. Just because you can't feel the road beneath your treads doesn't mean you're not putting work in. In fact, indoor cycling training allows you to target specific muscle groups and hone in on building them up. This makes your outdoor rides that much faster and more effective.
A note for advanced spinners, improving your endurance and speed in a controlled environment will allow you to be faster on the real road.
Indoor spin bikes can be a bit pricey. They're precision instruments that are made to last and take a beating in addition to tracking your progress and metrics, so it makes sense why they're so expensive.
They can range anywhere from very simple ones at $200 to complex ones at $4000 or more. Consider how invested you are in this hobby. If you're a ride-or-die spinner (no pun intended) who likes to ride through the winter and usually rides every day, this may be a great investment for you to take your riding skills to the next level.
However, if you're just dipping your toe into this niche, it may be better to start with a lower-end bike and see if this is really for you.
If you're looking for a little more excitement to your spin bike workouts, look no further than your own playlist!
A simple workout you can do is pick your favorite upbeat songs and up the speed and resistance every time the beat drops (or the song adds hype). While this does take some discipline and commitment on your part (yes, that part of the song does count, don't be lazy), it's a fun way to work up a sweat with songs you already know and love.
Most music subscriptions have premade playlists for cycling workouts to make your life even easier. Basically: every time the music gets loud or the song gets faster, those feet should be moving faster too!
Next, we'll walk you through three workouts you can try right in the comfort of your home!
For this workout, you'll utilize 4 settings: Easy, Moderate, Hard, All-Out.
Total workout: 22 mins
If you're feeling extra spicy, try doing this whole workout twice.
A Tabata workout is one in which you do 4 consecutive minutes of work, 20 seconds on, 10 seconds off.
A HIIT workout stands for High-Intensity Interval Training. This type of workout focuses on a 30-20-10 second interval training with a recovery period. These cycles of getting your heart rate up quickly and letting it come back down repeatedly are great for your cardiovascular health and strengthen your lung capacity so you can go faster for longer.
The workout:
(repeat 5 times)
(repeat 5 times)
Don't spend a bunch of money on a spin gym membership: there is an abundance of workouts available to you online. So, go out there and get a bike, try one of these workouts, and reap all the great benefits spin bike workouts bring!
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