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Treadmill Workout – 20 Minutes High Intensity

treadmill workout

20 Minute Treadmill Workout Plan

A treadmill workout can be one of the most effective ways to train when you have a busy schedule. For many of us, lack of time is often an excuse to not train, but the truth is that it is really just a matter of prioritising. The question is, do you prefer to watch an episode of your favourite TV show, or use this time to exercise instead?

This intense, short, treadmill workout will only take 20 minutes if your schedule does not allow you to train longer on certain days of the week. Many studies have shown the benefits of short intense training sessions, so add this 20 minute routine to your training schedule and you could soon see the results.

Although, this exercise session lasts only 20 minutes, it is quite sustained for novice runners. You will start the session with 3 minutes of warm-up and finish the session with 3 minutes of cool down.

Between the warm up and cool down periods, you will have to change speed and incline every two minutes. Your body will be intensely trained even though the duration of the session is not very long.

You will feel light, full of energy for the rest of the day. If you’re a more experienced runner, do not hesitate to change the speeds and incline shown in the following table, according to your level and how you feel. Good luck !

 TIME(mins) SPEED(km/h) INCLINE
 0:00-3:00  7.5  1 (warm up)
 3:00-5:00  8.5  3
 5:00-7:00  9  3.5
 7:00-9:00  9.5  5
 9:00-11:00  10  6.5
 11:00-13:00  9.5  5
 13:00-15:00  9  3.5
 15:00-17:00 8.5  3
 17:00-20:00  7.5  3 (cool down)

We hope you enjoy this 20 Minute, intense treadmill workout. If you’re thinking of buying a treadmill for your home or gym, take a look at some of our special offer treadmills available for sale.

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Folding Treadmill Buyers Guide

folding treadmill

The treadmill is an fantastic piece of equipment for any home gym, allowing you to exercise without having to cope with the cold or to visit a fitness center, and a folding treadmill means they don’t need to take over your home. Here’s how to choose the best folding treadmill that suits your space and workout routine.

Types of Treadmills

There are different types of treadmills.

  • Manual treadmill : The most affordable treadmill is the manual treadmill. It has no electrical or motorized parts. The belt is therefore powered by your movement so that the treadmill slows down or accelerates according to your speed.
  • Motorised Treadmill: this treadmill is the most common and has an electric motor that drives the belt while you’re running or walking. A motorized treadmill offers a variety of features such as tilt and programmable drives. But it is also bulkier and it is the most expensive.

A folding treadmill is often a smaller motorised treadmill that folds for easy storage and space-saving. Because they are usually more compact and lightweight, a folding treadmill may not have all of the features of the more traditional motorised treadmills.

Common characteristics of treadmills

Many treadmills are versy reasonably priced, and you can often save even more by only going for the features that you will really use. Here are some of the most useful features:

  • Console : the console must have an illuminated, easy-to-read display and intuitive controls that allow you to change your workout easily and quickly;
  • The inclines : the treadmill can be adjusted to simulate a climb to vary your training;
  • Programming : Some treadmills have pre-programmed training routines, but several models allow you to create your own program to meet your personal needs;
  • Electronic components : A growing number of treadmills are equipped with docking stations, loudspeakers and even television screens that will help you stay motivated during exercise;
  • The Safety Lanyard: A safety lanyard attached to your waist automatically turns off your treadmill when you step off.

folding treadmill gym master

Gym Master Super Compact Folding Treadmill

Factors to consider when buying a fold away treadmill

Before buying a treadmill, it is important to consider a few key factors.

The best motor will depend on the weight of the user and their objectives. Heavier users and runners will need a higher power motor than that required for lighter users or those who only want to use it for walking.

Dimensions are also important. The length of your treadmill , or the size of the frame, depends on your training sessions. Fast running requires a larger treadmill, while walking is fine on a shorter framed model. In all cases, the treadmill must be provided with adequate space that allow you to safely get off safely and easily.

Guarantees and Warranties are worth checking. The best treadmills are backed by warranties on parts and labor. Make sure that your treadmill warranty covers defects and possible repairs.

If you’re just starting out, we recommend you always consult a health care practitioner before starting an intensive training program.

A healthy lifestyle involves eating well, getting enough sleep and getting plenty of exercise. The treadmill is a great way to train yourself without having to leave the house. In addition, a folding treadmill that suits your space and training needs will allow you to exercise whenever you need it.

Why not take a look at some of our special offers on folding treadmills.

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Choose the Best Exercise Bike

Choose the Best Exercise Bike

How to choose your indoor bike

Buying an exercise bike may seem trivial, yet making the right choice can quickly turn out to be complicated for novices. Which model for what purpose? What kind of program meets my needs? So many questions that we will answer in order to help you in your decision-making to choose the best exercise bike.

In this article we will cover

  • Why choose an exercise bike?
  • The benefits of the exercise bike
  • Technical specifications

Why choose an exercise bike?

Exercise bikes are an affordable piece sports equipment. Both for its price and its use, an indoor bike is ideal to maintain year round training. One main advantage is how simple they are to set up. With a small footprint, it easily finds its place in a living room, a bedroom or even a dedicated gym room.

Often used in the case of rehabilitation or recovery following an injury, it is safe for the joints and allows you to carry out a non weight bearing activity, while training the cardiovascular system .

The Benefits of Cycling at Home

Cardiovascular fitness: This is the main advantage of the exercise bike, it will make you work your myocardium as much as the other muscles in your body. Thus, you will gradually develop your cardio-muscular endurance and will find  aerobic benefits across all of your sporting activities.

Multiple benefits on body shape: A home bike session uses the larger muscles of your body, including buttocks, thighs and calves, all of which will soon shape and tone . Without risk of shock on the joints, its movement of flexing and extension of the legs activates the blood circulation and can help combat cellulite. Combined with a balanced diet, it can be a weight loss ally to get rid of a few extra pounds.

A steady and progressive effort: The bike allows a smooth and steady training progression. You will be able to adjust your effort as needed, in both power and duration, session after session thanks to the variable programmes and resistance settings. Be constant in your workouts and you will quickly feel the results, as much on your endurance as on your body shape.

Choosing Bike Features and Specifications

Beyond your specific sporting expectations, certain technical criteria go into the process of choosing an exercise bike. Bikes vary greatly in price so look for a versatile model such as the JTX Cyclo 6 Bike that will accomodate your needs as you progress.

The inertia wheel.

As with elliptical bikes, the weight of the inertial wheel of a home bike will greatly influence your pedaling. It is one of the most important selection criteria. Thus, the heavier the wheel, the smoother and smoother your pedaling. Great for improving your technique.

 

Weight of the wheel  Sports Profile  Goal
Up to 5Kg Great beginner, senior rehabilitation, beginner
From 6 to 8Kg Novice Weight Loss, Cardio Exercises, Endurance
From 9 to 14Kg Regular sports Improved overall performance
More than 15Kg Experienced athlete Semi-professional training

 

The resistance system.

You can choose between three types of exercise bikes:

  • Mechanical/Friction resistance: the resistance, or difficulty pedaling, is adjusted by a wheel. This type of exercise bike is perfect for beginners who want to train for 1 to 2 hours per week.
  • Magnetic : as the name suggests, resistance to stress is achieved by means of magnets placed on the inertia wheel. Thus, the more numerous these magnets are, the more precise and consistent the resistance will be. The adjustment of the resistance is made directly from the console of the bike. These can be noise-free, silent systems, and are suitable for regular training.
  • Electric: Also called electromagnetic bike. Here, braking is generated by the force of an electric current, directly controlled by the console. Fluid, precise, fast and quiet, this type of braking significantly increases the comfort of use.

The frame.

We advise you to opt for a strongly constructed frame. It will be more stable and will eliminate any risk of the bike tipping over. The bike’s wheelbase will also be important, so opt for a broad structure. Make sure that the cross-section of the bicycle frame indicates it that it is sufficiently strong.

Choose the Best Exercise Bike

The superb Bodymax B15 Exercise Bike

Saddle and handlebars.

You will spend a lot of time on your bike, so its comfort should not be neglected. Remember to check the saddle and handlebars of your chosen bike.

  • Adjustment of the handlebar: depending on the model, your handlebars can be fixed or adjustable. For the latter, you will be able to adjust it in height and back and front to adapt to your shape and avoid pain, especially in your back. This type of handlebar is preferred to ensure a proper posture.
  • Adjusting the seat : Depending on the model, you can adjust your seat in two ways. height adjustment to adapt to the length of your legs and avoid strain on the joints. In depth, to offer you an ideal distance from the handlebars ensuring a perfect posture to pedal safely for your body shape and size.

Ease of storage

All bicycle models do not have the same suitability for storage, so it is important for you to determine which ones you feel are essential to your needs.

Remember to check:

  • the presence or absence of moving wheels , they will help you in the storage of your equipment
  • if your model is foldable to reduce its bulk and ease its storage
  • if your exercise bike has level adjusters to ensure better stability and not to experience annoying vibrations with each movement.

Heart Rate Sensors

Although not all models are equipped with heart rate monitors, to choose the best exercise bike we strongly advise you opt for a bike with this feature.

These touch sensors are usually placed on the handlebars. They will allow you to optimise your session by offering you the opportunity to monitor your progress in real time or by giving you an estimate of the number of calories burned according to your age. The heart rate monitor will allow you to target specific workout goals (endurance, weight loss, muscle strengthening).

Console

The console of your bike will allow you to control the various training programs and access it’s different functions and features. Depending on the model, data such as speed, distance, duration or number of calories expended will be displayed so you can control your effort and adjust it as you exercise.

There are a wide variety of control panels with all sorts of programmes and functions, and your choice will have to be made according to your requirements and budget. Bear in mind that having a good range of training programs can play a role on maintaining your motivation.

Training programmes

A good range of programmes will motivate you to achieve your goals. Different types of preset programmes will automatically adjust the pedaling resistance. Some models will even allow you to directly connect your tablet to the console for instant viewing and tracking of all your workouts.

Choose a Bike for Your Individual Needs

Whether you are just returning to physical activity, training for an event or just keeping yourself fit and healthy, an indoor bike is chosen primarily according to your needs.

The exercise bike as part of a rehabilitation program.

Choose a bike offering good stability and adjustability to ensure lumbar comfort. Try to choose a bike with good resistance control and smooth movement. Also consider a “sitting bike”, as it offers a particularly comfortable seat thanks to its large backrest allows good support. This type of exercise bike is especially suitable for those in rehabilitation or with back problems.

This type of bike is also ideal for working the larger muscles of the lower limbs (glutes, thighs, calves), making them great for cardio-respiratory exercises. Indeed, more comfortable than  upright bikes, the sessions may be longer for endurance work. Note however that they tend to take up more space.

So there you have it, some top tips to help you choose the best exercise bike for your needs. Why not take a look at some of the models we have on offer right now in our spinning and exercise bike store.

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Choosing a Treadmill

Choosing a Treadmill

Lack of time? Motivation down? On rainy days, dark nights, or fitting in training around a busy schedule, a treadmill may be the solution to continue to workout regularly. Check out our tips for choosing a treadmill.

Why use a treadmill?

Of course, the ideal is to go out to run in beautiful and fair weather, in a calm and relaxing environment and with enough free time to enjoy your session. Except that this perfect situation almost never happens. When you want to train regularly to relax, lose weight or to prepare for a 10km or a marathon , the treadmill remains an ideal addition to your training arsenal. However, given the number of existing models, we are sometimes somewhat overwhelmed. So here are some considerations to help you choose a treadmill.

Some practical considerations

Before focusing on the technical features of your device, you should check several criteria. First, the treadmill is a cumbersome object. Depending on the space you have, check the dimensions. If you plan to store and unfold it with each use, choose a simple and durable mechanism. Some treadmills have a folding mechanism with hydraulic cylinders which can be more expensive, but will simplify your life, especially for regular use.

Also consider checking if you have room to set up your treadmill without having to move all of your furniture. Having to move everything out of the room will risk discouraging you and pushing you to postpone the session.

Branx Fitness Foldable Elite Runner Pro Touchscreen Console Treadmill

Finally, some models are not designed to carry more than 100 kg. The weight of the runner also affects the power developed by the motor and the wear of the treadmill belt. We therefore advise that you choose a treadmill designed for a weight of at least 20% more than yours.

Choose your treadmill according to your level

To choose the right treadmill, it is necessary to properly evaluate your level and your goals. This will determine which power and possibly what accessories you need.

A treadmill for playing sports from time to time

If you are an occasional runner and want to train at home, maintain your fitness and  exercise to relax, you can opt for the simplest treadmills, with no motor. For this type of training, a model without an incline function, and lower power will suit perfectly .

If you are overweight or have back or joint problems, make sure the device has soft cushioning. An efficient treadmill carpet can reduce impacts by up to 35%.

Be careful though, if you are already thinking about increasing your training and moving to sessions of more than 30 minutes, aim at the higher end models.

Choosing a treadmill to train and lose weight

For regular training, several sessions per week of more than 30 minutes per session, you will have to choose a more powerful treadmill to develop your cardiovascular system, lose weight or complete training for another discipline. More powerful treadmills are great for programs such as interval training.

With this in mind an incline function of up to 10% can be advantageous . Indeed, it allows to intensify the effort to burn more calories but also to work different muscles, adding variety to your training.

As you will use it regularly, do not neglect some accessories like a USB port to connect your MP3 player , the ergonomics of the console and the variety of the preset programs.

A treadmill for intensive training and preparation of competitions

If you are a seasoned runner, do not skimp on the power and quality of your treadmill. Choose a power greater than 2 HP and an inclination that can go beyond 10%.

Also check the running surface of the treadmill . Since you run fast, more than 10-12 km/h, your stride is longer and you need more running surface.

Similarly, opt for limited cushioning that restores the feeling of racing outdoors and will allow you to better evaluate your progress. There are some models with adjustable cushioning.

An integrated heart rate monitor can also be an interesting accessory. In any case, you will benefit by purchasing a high-performance treadmill, which will therefore often tend to be more expensive .

Seek advice from a professional

To choose your treadmill, do not hesitate to ask for advice. If you have a sports coach, they should be able to offer advice on suitable treadmill models and brands, based on your level and your goals.

We hope you found our tips for choosing a treadmill useful. Why not take a look at some of our fantastic offers on treadmills.

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Tips For Buying a Treadmill

Tips for buying a treadmill

In this article, we provide some useful tips for buying a treadmill. Although buying a treadmill can be a big investment, it can also be one of the most sensible health decisions you will ever make. Fitness professionals recommend treadmills more than any other exercise equipment. They are easy to use, functional and when used correctly and consistently, they provide an ideal way to manage weight, burn calories, enhance and strengthen you cardiovascular system. Since there is an extensive category of treadmills in the fitness industry, buying one that is right for you can be quite a daunting task. Before you make this major investment, here are five tips that you should consider when buying a treadmill.

1. Check Compatibility

Similar to running shoes, there is no one fit all treadmill. Every treadmill is different and works differently depending on a person’s body and lifestyle. Testing several models in the store before taking the plunge is the best way to ensure that the treadmill you purchase is a good fit for your body.

Branx Fitness Elite Runner Pro Treadmill

Branx Elite Runner Pro Treadmill

Treadmills vary in construction, arm rail placement and belt width. Every buyer should test the treadmill while wearing workout shoes to ensure the walk is smooth and the belt can accommodate their stride. Weight limit also varies per treadmill hence should be considered before paying for the machine.

2. Decide the features you will use

Most treadmills have special features such as TVs, web browsers, iPod-compatible and preset programs to help improve the exercise experience. Some of these features can help you achieve your workout goals while other will go unused. Since each feature come at an additional price, it is prudent to determine the features you will need.

Some of the most practical features that you should seek in a treadmill include:

  • An automated incline program to make exercise more interesting and most importantly enhance calorie burn.
  • Workout programs to control the speed and incline

3. Consider Space

Treadmills take up a significant amount of space especially when under use. Since most treadmills are difficult to move, you should consider where you will place the machine before buying. You will need space around the treadmill to reduce the chances of an injury in case they slide off the machine. It is also advisable to keep the treadmill away from pets and children.

Branx Elite Runner Pro Treadmill Foldable

Branx Elite Runner Pro Foldable Treadmill

4. Price

Everything always comes down to price and treadmills are no exception. The prices of treadmills vary widely from as low as under $300 to as high as $3,000. A less expensive treadmill is ideal if you are on a tight budget and do not plan to use the machine as often. But you should keep in mind that price translates to quality. Therefore, the higher the price of a treadmill, the better the construction and the more the features.

5. Warranty

No matter the price range of the treadmill you choose to purchase, you should ensure that it carries the best warranty. Warranty varies depending on the place of purchase even for similar models of treadmills. But you should ensure that your warranty covers the treadmill motor for a period not less than a year.

The next time you go out looking for a treadmill, use the above tips to ensure that you get the best machine for your lifestyle and body for the most affordable price.

If you found our tips for buying a treadmill useful, why not check out our latest range of treadmills here.

written by: alexismorgan

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Basic Yoga Poses for Beginners

Basic Yoga Poses

Basic Yoga Postures

Before we take a  look at some basic yoga poses, it is worth considering that the ancient art of Yoga that is meant to aid overall wellness of those who perform it regularly consists of three main pillars. These three pillars of yoga are the Asanas, Pranayam and Dhyan.

The asanas refer to the physical exercises of Yoga, Pranayam consists of breath control exercises, and Dhyan refers to meditation. Each of these has to be performed in certain variations that are meant to meet the requirements of different learners at different levels.

For those in the beginner stage and have had no athletic connections before in their life, or, for a very long time (that is over a decade or, more), the schedule is kept very simple.

Very little equipment is needed other than loose fitting, comfortable clothing, however a good quality yoga mat can be helpful.

Beginners Yoga Poses

While Pranayam and Dhyan are not physically exerting, the asanas tend to take its toll on the new learners. Therefore yoga for beginners is designed to include some very basic poses that tend to increase the flexibility of joints, enhance posture and develop a certain level of endurance.

There is another aspect that needs to be considered before beginning yoga. This aspect refers to the age of the beginner. It is always better to start early as the yoga postures can be performed with greater ease.

Basic Yoga Poses For All Ages

It is a fact that no chronological age-group is too young or too old to begin this multifaceted art. But, being young, that is within the age of 8 to around 15 years, a person can take full advantage of flexibility and stamina. Age of 16 to 25 is also more-or-less the same. After this age, both flexibility and stamina may show a steady decline because of distancing oneself with physical activities and getting attached to the regular 9 to 5 routine.

Starting early and sticking with yoga for the rest of one’s life yields greater benefits that can be experienced for long.

Basic Yoga Poses

Some basic yoga poses which are very simple and are usually included in the schedule for beginners are the Tadasana, Trikonasana, Bhujangasana, and Shavasana.

Tadasana is the basic standing posture. Here, the trainee is supposed to stand with spine erect and feet touching each other. The knee caps had to be tightened and pulled up along with stomach pulled in and chest brought out. Body weight has to be distributed equally on both feet.

In Trikonasana one is supposed to stand straight with one and a half shoulder-width gap between both feet. Then, bending the upper body, the right toe has to be touched with the left hand, the other hand being held straight over the head, and eyes set upon it. The same has to be repeated with the other hand. This asana, which is mostly basic yoga poses, is not very difficult to achieve and has multiple benefits which also include an increase in height.

Bhujangasana is the cobra pose which is performed by lying on one’s stomach, and raising the upper body with the help of arm placed right under the shoulders.

Shavasana is the corpse pose and is nothing more than lying motionless on the ground in complete relaxation. It is usually performed after the entire schedule of asanas is completed. These are the simplest asanas that cause minimum exertion to the body as a beginner.

Take a look at some of our yoga equipment here

written by: munene22

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Best Kettlebell Workout For Beginners

Best Kettlebell Workout for Beginners

Best Kettlebell Workout For Beginners

Kettlebells are quite different from that of the dumbbells and are perfect for the full body workouts. If you are a beginner, then we have an example of our best kettlebell workout that will help you to reduce excess fats from your body. Thus, you can achieve your goals by losing some weight and getting a toned body. You have to understand certain things when it comes to working out with these kettlebells. It helps to strengthen your muscles, ligaments and tendons. It also helps to make your joints tough enough so that it becomes less susceptible to injuries. Here are some of the best exercises for the beginners that you can perform with kettlebells:

Best Kettlebell Exercises

Exercise #1: Kettlebell Deadlift

One of the best exercises that you can do with the kettlebell is the deadlift. Keep the kettlebell on the floor right in front of you. You have to stand with your two feet wide apart slightly more than the width of your shoulder. Then, squat down to pick up the kettlebell and then stand up with your back straight and chest up. Then again return back to ground till the kettlebell is landed on the ground from where you picked it up. Continue this for 10 times in 3 different sets.

Exercise #2: Kettlebell Swing

This is a whole body workout by the kettlebell. Stand with your feet wider open than that of the width of your shoulder. Now, you have to grab the kettlebell from the floor and keep your arms loose. Then slightly bend your keens and now swing the kettlebell slightly forward (2 inches) and then push it pack through the legs. Again, swing it forward until your arms are parallel with the floor. Repeat this again by swinging it back through the legs and then push it forward. Complete 10 reps in 3 sets. This is undoubtedly one of the best kettlebell exercises for your whole body.

Exercise #3: Kettlebell Squat Thruster

You have to start this exercise holding two kettlebells in two hands. Grip these kettlebells firmly keeping your chin up. Now you have to keep arms tucked close to your body and then squat down and then as you stand explosively drive these kettlebells over your head. Then bring it back to the previous position and squat down again. Then repeat it for 10 times in each set. 3 sets are enough for the beginners.

Conclusion

These are the top 3 best kettlebell exercises that you can do as a beginner. You have to start these exercise with 10 reps in the beginning. But later you can do 20 reps and 3 sets. Follow these exercises carefully and do it regularly to get the best full body exercise. This can tone your shoulder, arms, legs and hips perfectly. You can also do normal squats with these kettlebells and many other exercise that you do with dumbbells. It can be one arm rowing or even lunges with these kettlebells. These are also available in different types of weights. So, buy the ones that you need only according to your strength and endurance. Also, remember that weights for men differ from that of women, so choose the most appropriate to ensure you have the best kettlebell workout for you.

Take a look at our wide range of kettlebells here.

written by: loveforwriting

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spin bike workouts

spin bike workouts

Spinning Workouts Guide

How to Get the Best Indoor Cycling Workout

Before you begin any spin bike workouts, take a few moments to ensure the bike is set up correctly for you. One very common mistake is to have the seat too low, which will make your quad muscles work much harder and less efficiently. As a rough guide, your leg should be bent at around 25 degrees at the bottom of the pedalling rotation.

Body Position

If you’re in a fast paced interval you can increase the intensity by getting out of the saddle. For a great way to work multiple muscle groups such as your legs, glutes and core, try cranking up the resistance and grinding out slower jogs and hill climbs.

Keep the beat

If you like to listen to music while training on the spin bike, exercise bike or turbo trainer, try to pick music with a tempo or BPM that matches your cadence. One trick to keep things interesting is to include a random playlist with a “power track”. Each time this randomly plays, get out of the saddle and go for it! Sprint for the duration of the song.

Upper Body

One advantage with using stationary bikes or turbo trainers is that you can incorporate an upper body workout into your session. Using dumbells to include bicep curls, shoulder presses, triceps extensions etc can add a whole new dimension to spin bike workouts and if you’re short on workout time, is a great way to efficiently use the time available. Go for lighter weights and stamina training, rather than trying to balance on the bike with heavier weights. This isn’t body building. Try to focus on good leg form and maintain a good cadence with your pedalling.

  • Reverse Biceps Curl
    Hold a weight in each hand, elbows bent at shoulder level, weights in front of face, palms out. Bend elbows to straighten arms parallel to floor. Repeat.
  • Triceps Pull Down
    Hold a weight in each hand and extend arms overhead, palms facing in. Bend elbows, lowering weights behind head, then extend arms overhead and lower elbows to chest height (weights in front of face). Return to start and repeat.

 

Spin Bike Programs : 45 Minute Interval Workout

This 45 minute interval session winds up resistance and also includes speed intervals for one of our favourite high intensity spin bike workouts.

Minutes What to Do Speed (rpm) Tension
0 to 5 Warm up; stay seated 100 Light, slowly increased to moderate
5 to 10 Increase resistance; rise out of saddle 70 Moderate
10 to 12 Decrease resistance; stay out of saddle 110 Light to moderate
12 to 15 Keep resistance; sit in saddle 120 Light to moderate
15 to 17 Increase resistance; stay out of saddle 80 Moderate
17 to 19 Keep resistance, double pace; stay out of saddle 120 Moderate
19 to 21 Keep resistance, decrease pace; sit in saddle 80 Moderate
21 to 22 Keep resistance, double pace; rise out of saddle 120 Moderate
22 to 25 Decrease resistance; sit in saddle 100 Light
25 to 30 Increase resistance for heavy climb; rise out of saddle 70 Heavy
30 to 35 Decrease resistance; do seated arms workout 80 Light to moderate
35 to 40 Increase resistance; rise out of saddle 100 Light to moderate, slowly adding resistance
40 to 45 Cool down; sit in saddle 80 to 100 Light

Benefits of spin bike workouts

Here are some of the many benefits of Spinning Workouts:

Spin Workouts Improve Cardiovascular Health

Spin bike workouts can be performed as an anaerobic exercise, pulling energy from reserves and building up muscular endurance over an extended period of time. However, there are also aerobic benefits. Spinning classes include both endurance and cardiovascular training.

Heart health is an obvious benefit, as is lung capacity. As we work harder we will learn to work on controlled breathing, as well. This may help with anxiety and help lower the heart rate when in a situation where physical exertion begins to take the breath away.

Progress at Your Own Pace

If someone prefers to pedal a little slower they can’t fall behind the rest of the class, and they won’t feel out of place for not knowing an aerobics or step Routine. No one knows what level anyone else is working at, and they are free to progress at their own pace.

Burn Those Calories

A Spinning class can burn on average 500 calories. Even at challenging levels other cardio equipment couldn’t burn that many calories in such a short time.

Spin Bike Workouts Offer a Low Impact Workout

You are able to work out hard on a Spin bike without hurting your knees and feet. It is also a good workout for those who cannot use the treadmill or elliptical because of other things such as arthritis. Many people are able to join a Spinning class who simply cannot stand the pain of high impact cardiovascular workouts. It can be a great way to  re-rehabilitate an injury that prevents running. By keeping my knees symmetrically tracking with the cranks, there is no discomfort and can help strengthen the area around the injury.

Develop Your Larger Muscle Groups

It will not take long for your efforts on a Spinner bike to show up as weight loss, but there is another great benefit to Spinning. Spinning uses large muscle groups in your legs. Three Spinning Classes a week will make a difference in the shapely appearance of your legs.

Lower Your Body’s Workout Breaking Point

As you learn to work harder on the Spinner bike you will begin to find that the breaking point, at which you begin to feel the workout, will become lower the harder you work. The benefit is that once you reach a breaking point and work through it, you get the natural endorphin kick that most athletes enjoy.

You feel better throughout the day following a Spinning class and you have more energy. You are simply training your body to work more efficiently.

Spinning is a Great Abdominal Workout

Spinning Instructors should always cue reminders about technique and posture. Correct posture is important to working the right muscle groups. In addition to the major leg muscles worked during a Spinning class, the abdominal muscles get a workout, as well.

As you ride, unlike racing a bike on the road, you get an upper body rhythm going that helps you keep your leg rhythm. The movement from a slightly bent position and side to side works both the central abdominal muscles and those along the side of your abdomens. This is a technique known as rhythm release.

You may not see immediate results of your abdominal work, but over time you will feel your entire body begin to tone up, including your abdominal.

Spin Workouts are Social

Regardless of your fitness level, riding Spinner bikes keep everyone together. This goes beyond sitting in the same Spinning class, but each individual works equally as hard at their own level. It is amazing how you can feed off the energy of other riders when you begin to fatigue and start thinking you might want to quit.

Riding together also gives you the opportunity to encourage others. You can inspire those who have not yet reached your level of fitness, while those stronger than you inspire you. Working together, everyone who rides can reach their goals.

Build Your Mental Strength

Before and after putting your body through strenuous spin bike workouts, you can close your eyes, work just a little, and allow the physical exertion to become a catharsis for releasing pent-up emotions.

Spinning also builds mental strength. When you ride, there are good days and bad. The important thing is that you carry through with your regular Spinning routine. Push through difficult times, work up the hill climbs and ride through the endurance training. Self-discipline of the mind gained from Spinning can be applied to all areas of life. It is most beneficial in areas of self-control and confidence. Spinning really does help to develop a positive, “can do” attitude.

If you’re looking for a new spinning bike, take a look at some of these fantastic spinning bike offers.

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Treadmill Interval Workout Guide

Treadmill Interval Workout Guide

Treadmill Interval Workout Guide

Running is a great way to burn calories and enhance your diet, but if you really want to see results, this treadmill interval workout guide is perfect.

If your goal is to burn the most calories in the least amount of time, HIIT (High Intensity Training) session is hard to beat. Also known as “interval training”,  an interval session will elevate your heart rate and fire up your metabolism by using the largest muscles in the body. This type of treadmill session will also improve your running technique and speed.

Treadmill Interval Training

Interval Training has been around since the 70’s but has become incredibly popular in recent years, regularly topping the charts as one of the most popular fat burning exercises. This form of training not only increases aerobic capacity and stamina, but it also improves anaerobic capacity, or the ability to build muscle.

Interval training is short, intense periods or exercise at maximum effort, followed by short rest periods. This can be as simple as a sequence of sprinting with periods of walking between each sprint. Combinations of intense cardio, like sprinting and strength training in a short period of time forces you to push yourself harder and farther, making your workout much more efficient.

Benefits of Interval Training on a Treadmill

The fantastic benefit of using interval training on a treadmill, you can achieve a fantastic workout in 20 minutes or less. Essentially, it takes 60 seconds of intense activity, then 30 seconds of rest, repeated 8 to 10 times to gain the best results.

You can also track your heart rate recovery during the resting intervals. As you get stronger and fitter, your heart rate will recover faster, which is a good indicator of endurance strength and will result in improved running pace.

Guide to Interval Training on Treadmill Equipment

20 Minute Treadmill Interval Workout

  • Begin with a 5 minute warm up jog/walk at a steady pace.
  • As 5 minutes have elapsed, choose your high-intensity speed and sprint at that fast speed for 1 minute (you should be running as close to flat out as possible).
  • Select your recovery speed and slow down to walk at this rest speed for 30 seconds.
  • Repeat the sprint at the highest intensity you can maintain. You can increase the intesity by adding an incline on your treadmill to simulate normal outdoor running conditions, and follow this again with 30 seconds of rest and recovery.
  • The aim of the recovery interval is to walk at resting speed to lower your heart rate and prepare for the next high-intensity interval sprint.
  • Repeat this sequence for 8 to 10 rounds for a total of 20 minutes.
  • Cool down with a walk at a lower speed for two to three minutes, and finish with some stretching to avoid cramping.

Summary

This is a great workout that doesn’t take long to complete. Your metabolism will be fired up for a long time after a HIIT session, and by using treadmill interval workouts, you can squeeze them into your day at a time that’s convenient for you.

We hope you found this Treadmill Interval Workout Guide useful, and don’t forget we have some great deals on the best treadmills available online right now.

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New Diets for Weight Loss

New Diets For Weight Loss

New Diets for Weight Loss

At the start of a New Year, many people will be following up on their resolutions and looking for new diets for weight loss. In this article, we give you an overview of some the popular diets around at the moment.

What is the best diet on the market

Over the years, many diets have come and gone. Often, new diets are really just old diets with a new name. There are many common elements to be found across different diets, so the key is to pick one that had good evidence, is based on sound science, and importantly, that you believe you can stick with. Ultimately, what you should really look for is a lifestyle change that incorporates eating habits that you can live with for the long haul. Don’t think about being “on” or off” a diet. This is a yo-yo pattern that can play havoc with your metabolism.

With that introduction out of the way, lets take a look at some diets.

Intermittent Fasting Diets

1. The 5:2 Intermittent Fast Diet

The title of this diet says it all. You have five days of eating normally, then on the other two days you have a very reduced caloric intake of around 500-600 calories. Many people find the 5:2 diet easy to maintain, as you’re only asked to restrict your calories in the two “fast” days. The rest  of the week you can pretty much eat your normal choice of food.

2. The 16:8 Intermittent Fast Diet

With the 16:8 diet, you can eat within an 8 hour window each day and then you fast for 16. You can eat all of your normal calories during those 8 hours, but then you can’t eat anything for the other 16 hours. Considering a good portion of that time is spent sleeping, you can see how easily this diet can form a lifestyle change for good.

In addition to helping with weight loss, reducing the period of time when you can eat means you can really simplify your life, for example if you don’t start your eating window until 1pm, then your mornings are much simpler. No breakfast to prepare before work, etc.

To really optimise weight loss on an intermittent fasting diet, it’s best to eat healthy food and restrict your total caloric intake defined by your base metabolic rate, level of activity, etc.

Weight Watchers

While it may not be the cheapest option, and it involves the effort of keeping count of your meal points, Weight Watchers is effective. There are many things in it’s favour: it’s flexible, there is a support group, and there’s no need to eliminate food groups.

This diet is focused on nutritionally dense foods that  keep you feeling full  and satisfied. As a result, your diet is higher in protein and lower in calories,saturated fat and sugar.

Mediterranean Diet

The Mediterranean Diet aims for the promotion of heart and brain health, along with long term weight loss. There is a view that men and women from the Mediterranean typically live longer and suffer fewer diseases.

This diet plan promotes an active lifestyle, weight control and features very a little red meat, sugar, and saturated fat, and lots of nuts, wine, olive oil, fish, and a moderate amount of eggs, cheese, and yogurt.

New year weight loss

While it’s great to use a New Year resolution as an incentive to take control of your weight loss and eating habits, it’s really best to think longer term and introduce lifestyle changes you can maintain. Jumping on and off diets will wreak havoc with your metabolism, so find a diet that works for you and stick with it. The more results you achieve, the more you will want to keep going. As well as dieting, it’s also a great idea to introduce more physical exercise too. If you don’t want to join a gym, there are plenty of options for buying exercise equipment that you can use at home.

If you’re interested in reading more, we have a wide range of books covering many diets, including the fasting diets mentioned in this article. You can take a look at our diet books here.

If you decide it’s time to try one of these new diets for weight loss, remember to keep track of your goals and progress.