Should bodybuilders use energy boosters? If not, why?

When it comes to working out, body building or growing muscles, many bodybuilders resort to using energy boosters that provide them with an instant boost of energy, increased strength and vitality. These energy boosters can be particularly useful when you are training hard and need a strong kick for an intense work out session.

From natural boosters like caffeine to supplement boosters like Allmax, they can come in very handy for your training sessions. However, just like other fitness-related products, these also come with their own set of pros and cons and the question of whether bodybuilders should use energy boosters is debatable.

Different kinds with various benefits and risks

Energy boosters come in different forms and types. For instance, some bodybuilders prefer taking energy drinks and beverages, which are probably the most common energy boosters. Others resort to the old-school stimulants like caffeine to increase energy, endurance and focus. And lastly, many choose to take energy shots which are convenient small drinks that often contain stimulants to boost performance.

While all these work really effectively towards providing instant energy to avoid dullness and fatigue and also boost alertness levels, each of them has certain health risks. These risks are experienced when these energy boosters are consumed frequently and in more than the required amounts.

The Pros

Increased carb content

Energy boosters work quite like pre-and-post workout nutrition and supplements. These are often loaded with carbs which help replenish energy stores and reserves in the body which, in turn, leads to increased focus, energy, performance and recovery. Since this is one of the major goals of bodybuilding, these carbs can really amp up your training sessions.

A strong caffeine hit

Caffeine is probably one of the most commonly and widely consumed ergogenic aids in the world. It is found in beverages like tea, coffee and also in energy drinks for sports. Body builders frequently consume caffeine-based energy drinks as it is a natural stimulant which provides them with a great boost before they begin to lift weights. Body builders have also been found to generally report feeling more competitive and stronger after consuming a caffeinated product as they make them feel more energetic during intense exercise.

Promotes wakefulness and alertness

While energy boosters significantly affect physical performance, they also result in great psychological effects like wakefulness and alertness. A number of studies, conducted on the consumption of energy drinks, have found out that they lead to cognitive and mood enhancement and also promote increased energy that keeps these bodybuilders highly aware of their performance.

Increases motivation levels

On the days when mental and physical fatigue prevents body builders from heading to the gym and lifting those weights, these energy boosters can effectively relieve them off dullness and tiredness. Alongside boosting alertness levels, these also increase motivation by giving an immediate energy boost and kick.

While this aspect of energy boosters has no direct link with muscle or body building, they help indirectly by significantly escalating motivation levels in a person as well.

Boosts psychomotor performance

This comes as no surprise. After consuming any energy drink or shot, increased performance is a given. It enhances reaction time, memory and concentration in body builders which helps them perform even better during training and exercise. Numerous studies conducted on this phenomenon have shown that energy drinks with caffeine, glucose and vitamins significantly enhance aerobic endurance and aerobic performance.

The Cons

High blood pressure

While caffeine may be considered as the Holy Grail for increased energy levels, too much of it can cause vomiting, nausea, insomnia, rapid heartbeats and high blood pressure. This can be particularly harmful for body builders because the main goal of exercise is to get that heart rate up and sustain the blood pressure. An overdose of a caffeinated energy booster does the exact opposite and significantly increases your blood pressure. This can further result in a heart stroke or heart attack given that you already experience health issues.

Causes addiction

Stimulants like caffeine, commonly found in energy boosters, can get you addicted really quickly, which develops a certain kind of dependency on them. This can also lead to fatigue in body builders.

Frequently consuming these energy drinks and shots makes your system increasingly immune to them, and a time comes when you can no longer function without it. This can further lead to numerous other health risks and problems and can develop a certain negative reaction in body builders which is considered ergolytic.

Catalyst for weight gain

Energy boosters have a great propensity to result in weight gain in body builders, especially those who consume them on a daily basis. Because these are very high in sugars and calories, they can cause major spikes in a person’s weight.

Can reduce the ability to function

While in the initial stages of consuming energy boosters, things might look great for you. However, as your body is constantly exposed to stimulants and various other components present in these boosters, they can adversely affect your ability to function in daily life. As your reliance on energy drinks keeps increasing over time, your tolerance levels also rise and as soon as the effect wears off, your body demands another dose to achieve the same effect. This can be quite detrimental for your health because this increased dependence can also make you irritable and you may experience feelings of confusion, anxiety and jitteriness.

Given the numerous benefits and health risks that are associated with energy boosters, it is safe to say that they are neither completely beneficial nor overly harmful. The key is to keep a check on your consumption levels and take them in moderation. The answer to the question proposed earlier whether bodybuilders should use energy boosters is that if taken in the right amounts and only when necessary, the advantages can go a long way. Overdose of anything is harmful and moderation is the key for achieving optimum results.

AUTHOR BIO

ABOUT Andrew Patrick

andrew patrick guest author biographyAndrew Patrick is a freelance writer and editor.  He loves to read and write articles related to health and lifestyle, and has passion for technology as well.  He holds a Master’s degree in Computer Science from the University of Karachi. You can connect him on LinkedIn.

Your Phone is Life. Fitness is Life. Live One.

Your phone is probably a fundamental part of your life. You use it as an alarm when you get up in morning, to kill time during breakfast, to listen to music when you drive, and keep all your information together. You are probably tied at the hip to your phone. If fitness is your lifestyle, incorporating it into this technology is a great way to be successful.

Pump up the Jam

Going running, or lifting weights? What sort of fool still uses an MP3 player and a phone? You can use your phone to listen to music, track your run, and keep your apps up-to-date on your workouts. Using your phone as an easy music source is lots of fun, and can be super easy. Unfortunately, it can also be terrible for your phone (sweat = water damage).

As tempting as it is to slide your phone into your sports bra or the waistband of your shorts, you’re just prepping your phone to be covered in sweat and dropped when you adjust. It’s super easy to make an armband out of any old tube sock lying around your house. You can also avoid headphone issues that pester any running or lifting champ by choosing an overhead pair of wireless headphones that won’t pop out of your ears and won’t get tangled up. There are lots of cheap options out there, but if you want to treat yourself, Beats by Dre are considered the gold standard of fitness headphones.

Check Which Apps You Use

Some apps are better than others when tracking your fitness. For example, some apps are super awesome and hella’ positive communities built around tracking and sharing your health journey. There’s apps that work and some that don’t, and as you try different ones, you’ll find the one that works for you.

One thing you should be cautious of is the amount of information that your fitness apps are taking from you. This fun Chinese editting app took an absurd amount of information from your phone, which normally hints at some dark data sales, or the amount of fitbit user info that’s available on the dark web (because of app integration with poorly protected apps). Limiting the connectivity of certain apps, choosing apps that ask for the bare necessity (that flashlight app doesn’t need access to your wallet), and getting apps through the Apple/Google Play store will help limit the amount of information that goes missing.

Use your fitness apps with confidence. They can track your success, help you stay fit, and motivate you with a community and reminders.

Safety

Safety is pretty gosh darn important, especially when working out. That’s why trainers focus on form, warming up, and proper equipment use so much. What you may not realize is that your phone can help you stay healthy and safe! Whether you’re out running in the serial killer hills, have lost so much weight that now you’re cougar bait (mountain lions go for people under 150 lbs), or just need to check out your form before continuing, your phone can be an indispensable part of your fitness routine.

Mobile phones improve the security of lone workers and have had the same effects on people who exercise alone. Running alone and fall down a cavern, breaking both of your legs? It’s all cool fam.

You have your phone on you. Call for help. What about when you are at the gym and can’t remember how exactly your form is supposed to after staring at your body in the mirror for the past thirty minutes? Look it up on the mobile information source in your DIY tube sock holder! Your phone can help you stay safe during a 2 a.m. run, keep your form, and freaking out a cougar with weird crazy noises they’ve never heard before, like Beyonce, will help you survive.

Phones are great. You carry them everywhere. It’s your notepad, your tracking system, your alarms, your contact system with the outside world, and an machine you can stare at when bored. Integrate the biggest technology in your life into your fitness goals. Listen to music, use apps to help you, and stay safe while keeping up with your fitness goals!

 

What cardio exercise best suits you?

Cardio exercise is the most effective and important thing that you can do to lose weight. Regular cardio exercise is the solution to your weight problems. In fact, there are so many choices and you might go crazy on which type of cardio exercise you want. Of course you would go for the most effective. Here are the best cardio exercises and activities that you can perform in order to keep those calories away and have that great shape you had been aiming for.

Cross-country skiing – This is a very good cardio exercise. Whether you are in a gym machine or if you are swooshing over the thick snow, you are sure that your calories and weight is reduced. The good thing about this activity is that it includes both the upper and the lower part of your body. This means that it won’t take too much to get your heart rate high and soaring. But the bad thing about this is that it is hard and not all people can perform this cardio activity.

Running – is the most common and natural activity that you can do. In fact, it is part of your daily activity although it comes very often but at times, you will find yourself running during some unwanted instances or if you are in a great hurry. The good thing about running is that you don’t need cardio exercise equipments. You just need your body and enough energy to keep you on the go. When you are running, you will notice that your body gives off too much perspiration which is a good advantage. When you are sweating, it definitely means that you are losing calories and fats. The hard part of this cardio activity is that you need to watch your knees. Running might cause you some unwanted discomfort and pain.

Bicycling – cycling gives you a greater cardio. In this type of cardio activity, you are using your legs with all the power and energy. In doing this, your endurance is increased while burning the calories which are in between 250-500 in just 30 minutes. But it will depend upon how fast you have been cycling or it will depend upon how high your resistance is.

cardio man bench pressing incline

Swimming – swimming can be compared to cross-country skiing which is also considered a full body exercise. When you swim with certain strokes, all the body parts are moved and causing it to heat up. If you want to have a successful calorie burning, you can do a certain stroke for about 30 minutes and you will find out that you have lost 400 calories easily. The good thing about swimming is that you are sure that you are free from injuries because you are inside the pool and free from unwanted circumstances.

Step aerobics – this targets your legs especially the muscles. Although this doesn’t look too perspiring, this allows you to burn about 400 calories in just 30 minutes.

Now these are the top cardio exercises that you can choose from. Different people have different choices when it comes to exercises. You should choose the cardio exercise that you are comfortable with. You will of course have to consider your health. Your body and health should be in good condition to prevent worsening of your diseases. Now what are you waiting for, don’t waste time to lose those calories.

Do Cardio the Right Way

In order to optimize the results of your cardio activities you should make sure that you are exercising properly. Any physical exercise not done properly will garner poor results and will have negative effects on your body. Consider these tips when doing your aerobics exercise & see the outcome.

Tip #1. Do cardio with self-control. – Some people have the urge to over exercise thinking that it brings faster & better results. That is in fact untrue. Studies have shown that 45-60 minutes of cardio burns fat more effectively than two straight hours of intensive aerobics exercise. After 60 minutes, the body actually starts to burn your muscle mass & not your stored body fat! If you think you need more than an hour of cardio work everyday than space it out & do half the work in the morning & another in the evening. That way you are maximizing your metabolism & fat loss.

cardio woman running with earbuds

Tip #2. Choose a cardio activity that is fun for you. – There are plenty of aerobic exercises for you to choose from & you should be able to select one that is fun & interesting for you. Physical activity, like cardio, should be fun & not work for you. The psychological effect is as important as the physical exertion because you will only end up doing the work half-heartedly & therefore getting very little results. Aside from working on machines like the treadmill & the Stairmaster, you can also choose to incorporate aerobic dance or even sports to your routine. For example, if you happen to enjoy swimming then focus on this interest & make it a part of your cardio workout.

Tip #3. Have a clear-cut workout & dietary plan. – Before beginning your cardio routine, you should have a goal in mind. What do you want out of doing cardio? What results do you envision to get from it? Is it weight lose or body shaping? Also, you must bear in mind that to achieve your goal, it is best to include a well-planned diet with your workout. There are a lot of books & websites that can help you figure out the answers to these questions & plot a proper daily dietary schedule.

Tip #4. Know your intensity level. – It is important for you to know that cardio exercises does not only mean fast, fast, fast! Though there are high intensity aerobic exercises such as running & taebo, there are also less intensified aerobic work like swimming & walking. They key to cardio success & more fat loss is the combination of the two with shorter rest periods during the cardio set. The idea is to go from one set to another in quick succession with only 40-60 seconds of rests in between, this way your metabolism is maintained at a certain level.

cardio people measuring waistline

Tip #5. Cardio first, workout after. – It is not the other way around. Cardio should be done before lifting any weights or working out in the gym. After a good workout, your body is in need of nourishment & this means food. If you still proceed to do more work despite the fact that your body is waiting to be fed, your body will turn on itself & you will start losing muscle mass. This defeats your entire workout objective to be fit & healthy. Remember, being thin doesn’t mean being healthy. For all you know, you may be dropping weight but all you’ve lost is muscle mass & not stored body fat.

Sensitive Skin Treatment: 5 Best Ever Herbal Concoctions

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Whether you’re shaving your beard, head, legs, underarms, sculpting facial hair, or going totally bare-down-there, these tips and techniques to help you shave sensitive skin should leave your skin smooth, healthy, glowing, well-cared for and free from those annoying bumps, rashes, and burns.

There are a number of ways to heal and replenish your skin that rely on time-tested herbal remedies. Many people enjoy experimenting with these remedies because they are simple, pleasant to employ, inexpensive, and bring a continuity between traditional herbs and the modern times.

In an excellent article about the History of Herbal Medicine, Thordur Sturluson states: “herbs are becoming more popular. As physicians seek new treatments for many common illnesses they are beginning to revisit the traditional remedies, using herbal medicines.… Research and clinical trials have helped to shape the field of medicine, and the future for herbal medicine looks bright.”

Here are Five Tried-and-True Favorites to be Good to the Skin that You Live In!

Witch Hazel
Native American have been using witch hazel for its soothing properties for hundreds of years. Witch hazel has astringent properties, and which draws the tissues together and aids in constricting blood flow and is great for reducing inflammation. This soothing healing aid is easy to apply topically by simply moistening a cotton ball and rubbing over the area you wish to treat. Witch hazel is readily available in pharmacies, which is an added bonus.

Calendula
Calendula is considered a special flower in many parts of the world. The Greeks and Romans used the flowers in ceremonies and in India, the flowers are used to decorate shrines. You can harness this power in your own healing and health rituals. Studies have shown that Calendula products made from the oil of the plant “have antiviral, antigenotoxic, and anti-inflammatory properties” Calendula in oil, cream, or tincture may be employed topically for reducing inflammation, controlling bleeding, and soothing irritated tissue, which make it a wonderful after shave treat.

Tea Tree Oil
Tea Tree Oil is extracted through “steam distillation of twigs and leaves of Tea Tree, which is native to Southeast Queensland and New South Wales, Australia” (Source) and have been employed and enjoyed by native people as topically-applied medicine from ancient times to our own era.

Tea Tree oil has a myriad of useful properties that work on many of the body’s systems. Tea Tree oil is like a first aid kid that fits into the palm of your hand.

For soothing sensitive skin, its antibacterial, antiseptic, antifungal qualities are perfect. Since the oil can be a bit strong, try mixing putting 2-3 drops Tea Tree oil into a tablespoon of olive oil and apply with a cotton ball, or put a few drops into a small spray bottle with purified water and spray.

Aloe Vera
Aloe is a beautiful plant that grows easily in tropical climates around the world. This plant is valued as much for its healing and soothing and analgesic properties as it is for its rugged good looks. It’s an instant razor burn relief wonder because it reduces swelling, aids in soothing irritation, and protects the skin from infection.

To use, simply snip an end from a leaf and squeeze out the gel and apply to the skin. Let it dry completely and rinse with warm water. No plant growing in your house or garden? Then apply aloe vera gel, readily found in most pharmacies, to the affected area and you’re good to go.

Black Tea
Black Tea: It’s not just good for that first cup of tea in the morning, you can use black tea, which contains tannic acid, to soothe sensitive skin after gliding over it with your electric razor. Simply steep a few tea bags in hot water, and inexpensive teas work wonders just as well as more costly brands. Let cool to a comfortable temperature, squeeze out the excess water, and apply to the affected areas.

The Best of Both Worlds
Electric razors are efficient, quick, easy to transport, require no pre-shaving products, allow versatility in grooming facial hair, and may cut (forgive the pun) down on nicks, cuts and ingrown hairs, which can be a great advantage, yet you may want to use extra care by employing herbal aids to soothe and care for your sensitive skin after your close shave with an electric razor.

Electric Razor Rituals
Besides the herbal shaving remedies, here’s a few thoughts on the electric razor part of your ritual:

When you want to use an electric razor, unless you’re using a model that is made for both wet or dry usage, it’s best that the skin be dry, although if you wish, you may want to use a natural pre-shave product, free of chemicals, dyes, or scents, that’s specially formulated for electric razors.

Technique Counts
The best technique is to hold your skin firmly with your non-dominant hand. Foil shavers have the most success with back-and-forth strokes and the rotary types work best with a circular motion (Source).

Clean Your Machine
Proper maintenance of the razor will both prolong your razor’s life, and more importantly, it will ensure peak performance of your shave.

Patience
If you’re going from wet shaving with a traditional razor to an electric razor your skin may show signs of irritation or sensitivity. However, with time, practice, and patience, this should clear up.

Conclusion

Using traditional herbal healing aids in conjunction with an electric razor is a wonderful merging of the modern grooming aids and with ancient herbal healing modalities. It’s like the best of both worlds combined in your morning grooming ritual. Try out these herbal remedies and pass along the ones that you love to friends and family to improve their health and well-being.

5 Reasons You Should Try Run Commuting

Waking up each morning and getting ready for work can be a challenge for many people. So, the thought of ditching your car keys, lacing up your running shoes, and running to work each morning can seem ludicrous.

But it’s not. As someone who has been regularly run commuting for nearly a year, I can say that I feel healthier, happier, and more energized than I have ever before in my life. In addition to letting you get a breath of fresh air, run commuting has a number of benefits. If you need further convincing, here are some key reasons you should consider picking up this incredibly beneficial practice. Run commuting to work each morning:

1.  … Provides the Benefits of Daily Exercise

Let’s start with the obvious: Run commuting gives you all the health benefits of daily exercise. This includes helping you control weight, as well as improving your cardiovascular health, which can prevent serious problems such as stroke, heart attack, diabetes, and arthritis. It can really counteract the negative effects of a typical desk job. For those looking to take their fitness and overall health to the next level, run commuting can be a great way to do so.

Furthermore, exercising before work is known to improve your ability to go to sleep at night, boost your energy levels, and improve your mood, which will doubtlessly make you a more productive and successful employee when you get to the office.

2.  … Is a More Efficient Use of Your Time

If you spend just thirty minutes at the gym each morning, and travelling to and from the gym costs only another five minutes, you will regularly spend about 40 minutes each morning on this routine. Most runners can easily travel approximately 8 to 10 miles in that time. If you are already getting daily exercise at the gym each morning, reconsider your exercise routine; that time might be better spent heading to work.

Exercising outside is also more efficient than running on a treadmill. When travelling at the same pace, you burn more calories when running outside, due to wind resistance and terrain changes. You can expect to burn between 5 to 10 percent more calories by running outside versus spending the same amount of time on a treadmill.

3.  … Reduces the Cost of Transportation

If the physical benefits of run commuting haven’t already convinced you to change your morning routine, consider this: Driving to and from work takes up around 6 to 9 percent of your total income. That percentage only rises if you keep in mind the many, many ways you can botch the process of financing a car. This hassle can be avoided entirely by changing your morning routine.

If your workplace is within a reasonable running distance from your home, you reduce this cost to practically nothing. Some minor investments include running shoes, athletic clothes, a backpack (for work clothes and shoes), and supplements. It’s easy to see that, in the long haul, run commuting is the wiser financial choice.

4.  … Strengthens Relationships

According to Psychology Today, couples who exercise together tend to “feel more satisfied with their relationships and more in love with their partner.” Sharing fitness goals, such as preparing for a marathon or losing weight, will strengthen your bond. Another factor that improves relationships is the fact that humans have big, dumb brains; we have the tendency to confuse the symptoms of exercising (shortness of breath, increased pulse, sweat) with those of romantic attraction. This can make you appear to be more attractive to your romantic partner.

On the other hand, if your workplace is too far away to reasonably run commute, you may want to consider switching jobs or moving to protect your relationship. A long commute not only prevents you from enjoying the many benefits of this form of regular exercise, it can also negatively impact your relationship. In fact, a long commute to work (45+ minutes) for either partner increases the chances that a marriage will end in divorce.

5.  … Reduces Your Impact on the Environment

One type of footprint that no one is interested in leaving behind is a high carbon footprint. Regularly driving 10 miles in a midsize car to and from the office each work day results in the release of 5.2 tons of carbon dioxide emissions each year. This accounts for about 25 percent of your total annual carbon footprint.

As “ecopreneurs” and businesses seek sustainable business practices, we as individuals must also find ways to reduce our impact on the environment. Run commuting can help you do your part. Not only does it keep you fit, it can help the planet as well.

These are a few of the many ways that run commuting can benefit your life. It is an efficient way to get the regular exercise you need, it reduces the financial and environmental cost of transportation, and it can even improve your relationships. So what are you waiting for?

Are you convinced to give run commuting a shot? Leave your thoughts in the comments section below!

Fitness gear to get fit and healthy

Fitness is the term that need to be implanted in every womens life because it helps you to stay stronger and live longer. Body fitness and good health are directly proportionate to each other, as fit body always leads to good mental and body health for long time.

Researchers and doctors have proved this many time in past that doing daily exercise of any kind improves your health tremendously and keep your brain active which leads to productive day with full creativity in whatever work you undertake .

We have come up with some essential elements which you need to have while going on a fitness regime to make your body stronger and healthy

So come on without any further ado lets drool over our mini list of must have fitness gear for every fitness enthusiast and health loving person

  1. Running Shoes

Running is a good cardio exercise that helps in reducing body weight and keeping us active without feeling of fatigue .it increases our heart rate and makes the skin more vibrant as we get rid of all kind of toxics from our body in form of sweat while running.

For running you need to have a pair of good quality and light weight shoes .As you may be knowing that there are lot of companies in market who sells shoes, you can buy from any of them which produces durable, long-lasting and affordable shoes for wearing them while doing all kind of exercises like cycling, weight lifting, walking etc to make your body fit and healthy .

  1. Spinning Bikes

Spinning bikes are good cardio workout equipment that provides various benefits to its user .People tend have notice better digestion ,reduced pain in spine area and many more benefits besides making your body stronger including your abdomen and legs muscles .

fit and healthy spinning on bikes

There is wide variety of best spinning bikes for exercises available in market to choose and buy from based on numbers of features they process, some even have digital screens to show your body vitals and other body information .you can buy one which is durable and good quality and falls in your budget to make yourself healthy and get rid of back pain.

  1. Elliptical Machines

Best Elliptical machines are good for full body workout, as it makes impact on all parts of body thus making your muscles stronger by adding more endurance to all body parts especially in calves an legs area .

After prolonged use of elliptical machines you will notice the changes in yourself as your body will get rid of extra and unwanted body fats and become more lean , it would also reduce your body tendency to get tired frequently .

  1. Kettle Bells

Kettlebells are somewhat similar looking weights like dumbbells but their purpose is different, as they provide grit and endurance to your arms muscles and triceps besides adding more strength to your fore arms, best kettlebells also helps in performing various exercises like Push ups and cardio work out .

fit and healthy kettlebells

Heavy weight kettle bells are only recommend for fitness enthusiast who take their fitness seriously but if you are normal person then you could buy adjustable kettlebells with variable weight options or simply use dumbbells .

  1. Vertical Climbers

Vertical climbers are good workout equipment that’s found rarely in fitness arena but processes lots of benefits .women usually love to use it for workout as it helps in reduction of thigh fat and make your legs and calves muscles more stronger ,besides burning some calories which ultimately helps them to maintain their beauty and style in gorgeous dresses in all parties.

It comes are reasonable price ,so you can buy it to help your lower body get healthy and fit after daily workout of 12-15 minutes with vertical climbers .

If you are serious about your body health, productivity at work place and fitness, then you won’t regret buying and using these equipment’s, so go ahead and start using these fitness gear in your daily workout routine to get some good results and healthy body .

Moreover once you are on a daily workout routine ,you need to eat some healthy food like grilled salmon and tuna in a nice grill, nuts ,eggs and other things which are high in protein and carbs to give your body proper diet for growth of muscles .

If you liked our collection of fitness gear, then make sure that you share this with your friends too ,as it would help them to becomes healthy and fit like you .

3 Reasons Why You Should Try a Spin Class

Image source: Pexels

Spin is a high-intensity interval workout that has grown considerably in popularity in recent years. So why is riding a bike indoors suddenly so interesting? Maybe it’s because the benefits of this exercise are incredible. That, coupled with a very low risk of injury and fun environment, makes spinning a very worthwhile endeavor for those looking for a quality workout protocol. Below are 3 reasons why you should Try a Spin Class.

1. Weight Loss

A study published in 2008 in the journal Medicine and Science in Sports and Exercise found that high-intensity exercise was more effective in reducing participants’ overall belly fat when compared to low-intensity exercise. The 16 weeks study looked at women who exercised at a very high intensity for short periods of time, 3 times a week and at a lower intensity 2 times a week. They were compared to participants who engaged in a continuous low intensity workout, 5 times a week. At the end of the 16-week period, those in who engaged in the high intensity workouts lost more weight in their stomach region than those in the low intensity group. Participants burned roughly 400 calories per workout across all intensities, which is the average amount of calories burned during a 45 minute spin session. If you desire a flat stomach, Spin classes may help you get there. Find out more about how spin classes can help you shed unwanted pounds.

2. Low Impact

Since you’re riding a bike, spin classes offer those with conditions such as arthritis the opportunity to engage in exercise that won’t put undue stress on joints. Spinning is also great for those who are new to exercise in general. Contrary to what you may have been exposed to on TV or in movies, most spin classes are not several hours of nonstop punishment. Instead, they usually fall between the 45-60-minute range.

Most instructors are very accommodating and if you need to decrease your bike’s resistance or leave earlier than the allotted time, they’ll understand. Some instructors even encourage taking it easy the first few sessions as Spin is meant to build endurance and overexerting too soon can cause delayed onset muscle soreness (DOMS). The good news is that you do build tolerance and will find that it becomes less challenging with each passing class. In fact, many spinners actually learn to love the feeling!

You should always contact your doctor before starting any workout regimen and Spin is no different. Studies have shown that Indoor Cycling is a good alternative to other more rigorous exercise for those at risk for, or already have, heart disease and diabetes. Your program can be tailored to accommodate your needs. Expect your heart rate to increase considerably during your session and stay elevated for a bit after the workout. Spin is an excellent cardiovascular exercise.

A study published in the April 2016 edition of the Journal of Fitness Research found that replacing one session of moderate intensity exercise with two 30-minute sessions of high-intensity exercise resulted in improved cardiovascular and metabolic profiles as well as enhanced body composition. So basically, participants of this study ended up with healthier hearts, improved insulin sensitivity, and enhanced physiques! High-intensity exercises such as Spin is like hooking up a pair of jumper cables to your metabolism. And the best part about this is that all of these healthy benefits are gained without the need for potentially harmful medications, such as statins and over the counter fat burning stimulants.

3. Muscle Toning

A typical spin session will place continuous resistance on the lower body’s large muscles such as the calves, glutes, quadriceps and hamstrings. Some classes will incorporate free weight giving you a chance to work on your arms as well. Some sources online claim that spin classes can cause you to gain weight. What they all neglect to mention is that any possible gains actually come from gaining muscle (which weighs more than fat) in the leg region. Burning unwanted fat and gaining muscle is the name of the game when it comes to spinning.

Adding resistance while cycling is a key way to develop and tone leg muscles. Most bikes have a resistance setting. Increase the tension of the pedals by hitting the up arrow on the console. You can also simply pedal faster to achieve a higher calorie burn rate. Remember that burning the fat from the surrounding muscle is what achieves that desirable sculpted and defined look!

Conclusion

Spin is has enjoyed much publicity in recent years and as a result has exponentially risen is popularity. You won’t have to look for long to find spin classes available in your area. Tip: Each class and instructor will have its own vibe, so don’t hesitate to “try” them on until you find one that fits your style and needs! If a low impact, muscle toning, fat burning exercise sounds like something you’d like to try, you should seriously consider finding a local spin class today!

THЕ BЕЅT, PROVEN, EFFECTIVE FІTNЕЅЅ ROUTINES

Thеrе are сеrtаіn іndіvіduаlѕ whо соntіnuоuѕlу аіm to have a fаultlеѕѕ bоdу ѕhаре thаt is flеxіblе in аll асtіvіtіеѕ. On thе оthеr hаnd, to ассоmрlіѕh thіѕ aim оf having a реrfесt bоdу аnd bе physically fіt аt thе same dоеѕ not come еаѕу іf уоu do nоt сhооѕе the best fіtnеѕѕ rоutіnеѕ thаt аrе еffесtіvе fоr you. It is a requirement thаt аll routines nееd tо be wеll-аdjuѕtеd аnd balanced dереndіng оn whаt уоur оbjесtіvеѕ are. Sоmе of thеѕе kеу оbjесtіvеѕ уоu mіght want tо tаkе ассоunt оf аrе aerobics, muscular fіtnеѕѕ, ѕtrеtсhіng, core еxеrсіѕеѕ and bаlаnсе drills. Aѕ we all knеw, a wеll-rоundеd trаіnіng regime wіll optimize аnd enhance уоur total fitness.

Aеrоbісѕ іѕ a саrdіо, оthеrwіѕе known as an еndurаnсе activity, which іѕ hіghlу соnѕіdеrеd tо bе оnе of thе bеѕt fitness routines you mіght соnѕіdеr since іt is the fоundаtіоn оf every fіtnеѕѕ program. Aеrоbісѕ opens up thе lungs bу brеаthіng and аllоwіng thе іntеnѕіfісаtіоn of оxуgеn into the blood. The mоrе aerobic fitness rоutіnеѕ уоu are еngаgе with, thе mоrе еffісіеnt уоur bоdу wіll bе. Frоm thіѕ moment, thе hеаrt wіll bе competent еnоugh in рumріng blооd frоm thеіr rеѕресtіvе рlасеѕ аnd the соmfоrt аnd еаѕе оf thе реrѕоn to саrrу оut tаѕkѕ ѕuсh аѕ running аnd оthеr сhаllеngеѕ wіll nоw be ѕіmрlе аnd well-off. Aerobics will tаkе ассоunt оf аnу асtіvіtу lіkе walking, biking, jоggіng, swimming, dancing, etc. To ѕtау рhуѕісаllу fit, it іѕ vеrу important tо соnduсt a mоdеrаtе 30-mіnutе aerobic асtіvіtу lіkе wаlkіng and a rіgоrоuѕ 15-mіnutе аеrоbіс activity like runnіng.

Hаvіng the best fіtnеѕѕ rоutіnеѕ in building your ѕtrеngth is аlѕо аn essential part оf уоur fіtnеѕѕ program. It aims оn ѕtrеngthеnіng a ѕресіfіс muѕсlе group in уоur bоdу. It is bеѕt done at lеаѕt twice a wееk tо соmрlеtеlу ѕuрроrt уоu on уоur muѕсulаr fitness аnd ѕtrеngth activities. In аddіtіоn tо that, іt wіll аlѕо hеlр in building muѕсlе mаѕѕ through wеіght loss program. Thіѕ wіll be асhіеvеd bу uѕіng resistance аnd frее wеіght machines аt the nеаrеѕt fіtnеѕѕ сеntеrѕ іn уоur location. At home, оnе doesn’t nееd tо buy expensive machinery bесаuѕе сеrtаіn wеіghtѕ саn be made by uѕіng рlаѕtіс fіllеd wіth sand, сеmеnt, or water. Other іnеxреnѕіvе орtіоnѕ will іnсludе rеѕіѕtаnсе bаndѕ. Use оf оnе’ѕ bоdу weight іѕ еԛuаllу еffесtіvе bу doing рuѕh-uрѕ abdominal сrunсhеѕ аnd leg ѕԛuаtѕ.

Thе best fіtnеѕѕ rоutіnеѕ thаt must bе a part оf уоur fitness plan are thоѕе thаt protect thе bасk аnd the parts оf the body whісh are rеѕроnѕіblе fоr the uрреr and lower movements. Thеѕе are very important tо contemplate. Thеѕе can bе achieved by dоіng exercises thаt ѕtrеtсhеѕ nоt only thе аbdоmіnаl аnd pelvic muѕсlеѕ but tаkіng іntо consideration thе lоwеr bасk muѕсlеѕ аѕ wеll. Thеѕе аrе оftеntіmеѕ referred аѕ thе core muscle groups.

Rеmеmbеr thаt thе main exercises оr соrе еxеrсіѕеѕ tо bе рrесіѕе will hеlр you trаіn thе muѕсlеѕ іn rеvіtаlіzіng уоur ѕріnе that wіll еvеntuаllу ѕuрроrt уоu to use the lоwеr and uрреr bоdу muѕсlеѕ effectively. Build уоur muѕсlеѕ nоw!

Fіtnеѕѕ Yоu Need іѕ a blog fоr everyone who ѕhоwѕ interest nоt оnlу іn lеаrnіng fitness but also fоr thоѕе whо wаntѕ tо stay active and healthy. The blоg соntеntѕ wіll hеlр уоu by learning some tірѕ аnd techniques. If уоu аrе іntеrеѕtеd tо lеаrn some effective workout rоutіnеѕ, this will bе a gооd rеѕоurсе fоr уоu.

4 Things that Hold Back Your Fitness Progress

Image source: Flickr

It’s happened to nearly everyone with a fitness goal: you set a goal, you plan how to work towards it – and then progress doesn’t happen. Or you may see excellent progress for a while, only to see it slow down as you continue to exercise. While there are many possible reasons for progress to stall, many fitness enthusiasts see their progress slow down due to issues that are fairly simple to correct. Below are four things that might be holding back your progress.

1. Your Diet

You likely know that cravings can get in the way of a weight loss plan. And while much of the available advice on diet and fitness seems to be geared toward weight loss, checking in with your diet is beneficial even if you aren’t trying to lose weight.

Fitness model Ava Cowan is careful to monitor her total caloric intake in order to keep her body fat low, but she also makes sure that she consumes enough protein and complex carbohydrates to fuel her progress in the gym. And while some people may be reluctant to substitute some of their favorite foods with nutritionally sound choices, you can make healthier versions of your favorites. For instance, Cowan makes a protein pancake recipe that tastes much like traditional pancakes, but with more protein and fewer refined carbs.

If you are not meeting a fitness goal, be sure to look to your diet to make sure you are eating for that goal. If you are trying to gain lean mass and are not doing so, chances are good that you need to eat more total calories and more protein to reach that goal. If you are training for a marathon, a century (a 100-mile cycle race), or other endurance race and find yourself chronically fatigued, you may need to make sure you are eating enough complex carbohydrates.

2. Not Following the Principle of Progressive Overload

While diet is a common pitfall of fitness enthusiasts (there’s a reason that many people say that abs are made in the kitchen), it is not the only pitfall. All too often, people fall short of their goals because they eventually stop challenging themselves. This is where the concept of progressive overload comes in. This concept essentially means continually increasing the demands placed on your body in order to make it continually develop.

This concept is frequently discussed in strength training circles Whether you are training for size or strength, you need to continually challenge yourself by adding weight to the bar, adding more repetitions, decreasing rest times, adding volume, or a combination of those things.

The concept of progressive overload holds true for other workout types, too. If you have a home gym, diversifying the exercises you do can help make your exercise sessions more challenging. One way to find these additional exercises is by looking at detailed customer reviews, since reviewers often mention their preferred exercises to do on a given piece of equipment. For instance, if you have a Bowflex or Weider home gym, searching for Weider or Bowflex home gym reviews can give you ideas for additional exercise routines, some of which may have even been developed by the reviewers themselves. Looking at the manufacturer’s website may also offer additional information for those looking to expand their routines.

If you’ve been running the same route five times a week for several months, your body has adapted. In order to progress as a runner, adding in interval training or just choosing a route with more hills is a good start to progressive overload. It’s easy to become complacent in your workouts, but adding a new challenge on a regular basis can make a major difference in achieving your goals.

3. Your Goals Are Not Clear

It’s challenging to measure progress when you aren’t sure what you’re progressing towards, and this is why it’s vitally important that you define your goals. You will have a much easier time measuring progress if your goal is to be able to deadlift 400 pounds by next October than if your goal is just to get stronger.

Fitness coach Drew Baird explains the importance of goal setting using an apt analogy: starting a fitness routine without a clear goal is like driving to a party without knowing where the party is located. It’s ultimately frustrating and unfulfilling. When you know where you’re going, you’ll get there quickly, and maybe even have a good time.

In general, it is also helpful to set a series of smaller goals leading up to you big goal. This way, you can measure how you are progressing and also feel accomplished as you continue to move closer to your ultimate goal.

4. You Aren’t Hydrating Enough

When you’re busy going through your life, it’s easy to forget to stay hydrated enough. But staying hydrated boosts your metabolism and helps you feel alert and awake. If being or feeling sluggish is getting in your way, making sure you drink enough water can go a long way toward helping you stay motivated and energized enough to meet your goals.

If you are having trouble drinking water, adding a little flavoring – either a commercial flavoring or a splash of fruit juice – can help you feel like drinking more water. And while there are different schools of thought on how much water you should drink, the average sedentary adult should drink between 75 and 101 ounces of water, and the National Association of Sports Medicine suggests that active people drink eight additional ounces per 25 pounds of body weight.

Final thoughts

Choosing to work toward a fitness goal is an admirable pursuit, but many people become discouraged and give up if they sense they aren’t making progress. With the above tips, you’ll be more likely to stay on track and successfully reach the goals you’ve set.

How to prepare for your first 10K run

So you’ve decided to run a 10K? Many people choose the 10K as their first long distance run as it’s possible to train for the event over the course of a few months and can be a natural stepping stone to longer races. Alternatively, you might just be interested in challenging yourself to do something that you have never attempted before. Either way, here are some great tips for how to prepare for your first 10K run.

Commit to training early

Even if you’re in good shape you shouldn’t take running lightly. Too many first time runners think that it will be fine to go jogging for a couple of weeks before the event and just rely on their natural fitness on the day. The truth is that your body takes time to get used to a new form of exercise, and you’ll be working out muscles that might not usually get a lot of activity.

So set yourself up with a plan to start your training for the run several months before. Then if you get any setbacks with injuries or missed weeks you can catch up and be in good running shape for the event.

10K run runners on nice day

Get the right gear

You might think that it’s fine to just pull on your sports trainers for your 10K run. The truth is that you need to invest a good pair of proper running shoes. Specialist shoes are the best way to avoid blisters and other issues with your feet during the run. It can also be a smart idea to buy some proper running clothes as well. Companies like Sports Fitness stock a great range of lightweight tops and shorts for optimal comfort while you are running.

Enlist a friend

If this is your time running in an event it can be a great idea to bring someone along. If you’ve got a friend who is a regular runner, they could be perfect, but a beginner is just as good. Having an extra person to motivate you for training sessions can really make a lot of difference. And you’re also much less likely to back out of doing the run if you know that someone else is depending on you to run with them.

If you don’t know anyone who is interested in doing a 10K you could look for running or jogging groups in your local area. These can be just as effective as a way to push on with your training.

Don’t expect too much too soon

Some first-time runners go into their 10K with expectations that are simply too high. If you’ve never tried to run flat out for an hour or more, you won’t know how to pace yourself properly. 10K might not sound like a long distance but you might find that it’s actually far more exhausting than you imagined. Don’t be downhearted – running takes a lot of getting used, especially over longer distances. Your first 10K is just the start of your journey.

Find your soundtrack

Many people like to run to music. The tunes that you choose are completely down to you, but it’s definitely recommended that you should try a few different styles to see what works best with your running pace. Very fast music can encourage you to run faster but this can also be a way to burn yourself out early in the run. Experiment with different artists and genres to find out what might suit you, it may be the case that it’s not the sort of stuff you would usually listen to.

10K run stretching while on bridge

Run at your pace and no-one else’s

This point resonates with a couple of issues that we have already raised. You need to find a comfortable running pace that allows you to complete the race in a good time and doesn’t leave you on the verge of collapsing after 20 minutes. It should be stressed that a good running pace is different for everyone, so even if you and your friend both started training at the same time, you shouldn’t feel that you need to stay at their pace.

This is especially important on the big day; don’t get caught up watching other runners zooming ahead of you and feeling that you need to match them. Your first 10K is not a race and the only person you should be competing with is yourself.

Eat right

Nutrition is important so if you want to get the most out of your run, you need to incorporate a healthy eating regime. Almost anyone could stand to eat better than they do, so why not challenge yourself in the months leading up to the run? Set a strict diet based around lean protein, vegetables and fruit. Also, when you’re coming close to the day of the event you should plan what you’re going to eat carefully to ensure you’ve got plenty of energy and feel great for the whole 10K.

This article was written by Dakota Murphey.