Fitness

Apply These 5 Secret Techniques To Improve Spin Bikes Workout

The spin cycling is an indoor bike workout and it is convenient, time-efficient way to improve your fitness by the cycling. This is a kind of exercise utilizes a stationary cycle specially designed for spinning and this is one of most popular indoor exercise. The indoor cycling is very useful to control the critical performance like heart problem, burns a lot of calories, gearing and etc. the exhaustion factor in the spinning is very high and this practice will do minimum 40 to 50 minutes. It is always a good option for you to start with a low tension pedaling on the studio cycle before moving the advanced level. This helps you in developing endurance and improves your cardiovascular heath and also helps in improving your lungs capacity. In the spin bike workout is very useful for you to improve your health and keep your body fitness. Now we will see the 5 secret techniques to improve spin bikes workout.

spin-bikes

Adjust your bike position, seat and others

When you start to cycling you will adjust the bike position and your riding position can determine not only your pedaling efficiency but also your comfort. In many stationary bikes are available the adjustment facilities in handlebar, saddle height, and seat height and also allow for more specific adjustment such as moving forward or backward seat adjustment and even changing the seat angle. So in your bike seat angle and height should be level to support your full body weight and also allow you move around on the seat when necessary. To the height adjustment, you will wear your biking shoes and ride shorts and place your heels on the pedals and then you will feel very conveniently to work out on the spin bike. If your seat position is not comfortable you will change your seat position and if the handlebars are too high, low, and far or close you may have shoulder, hand, back and hand pain. So you should change the handlebars to conveniently use all the positions and raising the handlebars higher reduces the neck and the lower back stress. There are more advantages you can make such as changing the handlebar height or the width and most of this bike haves straps that hold your feet in place on the pedals.

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USDA “My Plate” Assessed

The USDA My Plate is finally here. The government has come out with a new visual representation of the food pyramid called “My Plate” as its recommendation for a balanced, healthy diet and nutritional eating.

myplateHere it is broken down.

Balancing Calories
● Enjoy your food, but eat less.
Avoid oversized portions.

Foods to Increase
● Make half your plate fruits and vegetables.
● Make at least half your grains whole grains.
● Switch to fat-free or low-fat (1%) milk.

Foods to Reduce
● Compare sodium in foods like soup, bread, and frozen meals ― and choose the foods with lower numbers.
Drink water instead of sugary drinks.

Unfortunately, even though the graphic is a little easier to understand, the message is no different than it has been over the last 40 years – with a small observation that fat is absent all together. Considering that the obesity rates have ballooned in alarming magnitudes since the inception of the food pyramid, I would hope that someone would figure out that the picture is not the problem. The problem is the definition of a healthy diet.

Well, actually just about everyone in the diet industry outside of the government HAS figured it out!

Considering that fruit sugars and grain starches convert within the body to the same thing – a long chain of carbons – they really are the same thing. Grains, fruits and vegetables all offer fiber. So it makes perfect sense to consolidate the three categories into two: sugars/starches and fiber. Proteins are an obvious staple, but so are fats.

Fats have been bastardized since the 1970s and many diet specialists believe that our fat-phobic ideas are at the root of obesity. I have to laugh a little at the pretense in recommending that everyone “Drink water instead of sugary drinks,” but the new picture places a glass of milk at the drink position on the plate. Kudos to the dairy lobby for a fantastic marketing campaign, but in truth, dairy IS NOT a food group.

Different people have great success with different diets. Some people do better on a low-fat diet and some are healthier on a low-sugar diet. But if we are establishing a good foundation diet for everyone, we have to start out with a solid definition of what constitutes “healthy balance.”

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Diet and Exercise… Will Never Cure the Obesity Epidemic

After years of proclaiming that “diet is 85% of the game”, this title might leave you thinking that I have just fallen off the turnip truck. But if you sit with me for a few minutes, I will explain why I believe that the current protocol for addressing obesity is doomed to failure.

Diet and exercise: there are two distinct problems in this equation. The first one comes from the inherent limitations of language and misunderstandings around the word ‘Diet’. Secondly, we have adopted a view of physical fitness that does not reach the vast majority of the population. Throw both of those into a solution for combating obesity related degenerative diseases, and the byproduct is a catastrophic fiasco. Does that mean that you should just resign yourself to ‘genetics’ and a future predetermined by forces out of your control? Of course not! Let’s break it all down for a better understanding of what-fails-where, and then we can look at a better solution.

The dictionary definition of the word ‘diet’ does not vary much. Merriam-Webster describes diet as:
a. food and drink regularly provided or consumed
b. habitual nourishment
c. the kind and amount of food prescribed for a person or animal for a special reason, and
d. a regimen of eating and drinking sparingly so as to reduce one’s weight.

In our current culture, D-I-E-T is a four-letter word in every sense. Nobody likes being on a diet. When people talk about diets today, it is almost always in reference to that last definition. Being on a diet is all about denial, limitations, bland foods, and becoming a bit of a social outcast. Dieting has become synonymous with a collection of aberrant prescriptions outlining good and bad foods. Atkins, South Beach, Paleo, Weight Watchers, Jenny Craig and a host of other diets over the decades claim to be the ideal solution for health and weight maintenance.

The real problem is that nobody eats this way as a natural course, so diets are always temporary. That means that eventually, you are going to be back in the same predicament debating which ‘diet’ to put yourself on next to help you lose the extra weight. And, that extra weight will return given that scientific studies show that when individuals diet to lose weight, they rebound by gaining all of the weight lost plus additional weight when they return to a ‘normal’ diet. This is a direct response to the traditional calorie restricted diet.

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