Cycling is a fantastic form of exercise, no matter what level of fitness you are currently at. The trouble is most people think of it as a fair weather sport. They assume that with the cold, wet and windy conditions prevalent during the winter months, riding on a bike is going to be a deeply unpleasant experience. And they would probably be correct because without the right clothing, winter cycling really isn’t much fun!
Gyms and fitness centres can house many germs that can make you sick. People sweat all over the equipment and most do not wipe it clean, or do not clean it properly after use. The best measures to take to ensure your facility is as hygienic is possible is to take a proactive approach. Here are some tips to help you to ensure your hygienic safety while at the fitness centre.
Wipe Equipment Before and After Use
Fitness centres are hot places with sweaty people touching everything. You can never be sure that other members are doing the right thing and wiping down the equipment after every use unless you see them. Be proactive and wipe down your machines before and after you use them. Take extra steps to know that you are doing your part in keeping the environment and yourself as germ-free as possible. Wiping equipment also includes you! Wash your hands immediately after you finish your fitness session and wash all your gear when you get home.
Workout queen Jen Selter is known for her amazing butt, and here she’s with the editors of Cosmo talking about her butt workouts. You’ll have to fast forward through other stuff to get to Jen but she shows off some of her classic moves and great tips.
Bodybuilding is a science. Our growth in knowledge about how our bodies work and how to maximise their performance continues to expand with every new piece of research. The tips in this article offer proven, evidence-based strategies for bodybuilding success.
1. Get good sleep regularly
Consistently good sleep is probably the single greatest determinant of your success a bodybuilder. Good sleep does more than just make you feel better, it releases Human Growth Hormone (HGH), which is one of the most essential hormones your body releases to aid in the recovery and growth of muscle. In men, 60% to 70% of daily HGH is secreted during deep sleep, which happens early in your sleep cycle, that is, about two hours after you fall asleep.
You love working out, but you get bored easily. You need some way to keep yourself motivated when exercising. Fortunately, exercising doesn’t have to be a drag. In fact, it’s ridiculously easy to mix things up a bit when your working out so that you constantly make progress, have fun, and stay motivated. Here are five simple ideas.
Do Interval Rides
Also called Tabata-style training, the idea is simple. You take 20 seconds and give it your all. If you’re riding a bike, this means all-out peddling like your life depended on it. Then, you follow it up with 10 40 seconds of rest or slower-paced riding. Then, you go at it for another 20 seconds. Keep this up for about 4 minutes. You’ll be drained. But, you won’t be bored – guaranteed.
Sprinting invigorates most people for one simple reason: it’s a shock to the system. When you sprint, or rather when you get ready to sprint, your body releases endorphins and adrenaline. When you’ve finished, your body ramps up the production of natural pain killers that are more powerful than morphine.
Do this several times a week and you’ll notice that your legs are noticeably stronger, your distance running improves, and your breathing improves. This is because you’re providing quick bouts of stress that are enough to get your body to adapt and change so that you’re more equipped to deal with faster and more rigorous sprinting. If you want to add to the challenge, after you’ve gotten really good at the 100 meter dash, try wearing a weighted vest.
Do Endurance Workouts
Endurance workouts will drain you completely, but they’re hardly boring. In fact, you won’t have time enough to think about anything, let alone be bored about your training. If you set up your endurance workouts to alternate between running and weightlifting, then you’ll keep your mind off of what it is you’re doing.
So, take weightlifting. An excellent endurance lift is the breathing squat. This is a single set of 20 repetitions of the basic barbell squat. Don’t knock it ’till you’ve tried it. It’s tough, both mentally and physically. Take a weight that you can comfortably squat 10 or 15 reps and squeeze it out to 20 reps. Each week, add 2 to 5 lbs of weight. At the end of 6 weeks, you’ll think you’re in hell, but your lung capacity will greatly improve, your quads, glutes, spinal erectors, abs, and hamstrings will all become insanely strong and tight. You can either join a gym or find discounted weightlifting equipment on www.SportPursuit.com. It’s well-worth the investment.
In-between squatting, do distance running. This will further improve your endurance and lung capacity.
Another way to stave off boredom is to do circuit training. This is when you set up a workstation of several machines and rotate between them, giving each workout a set amount of time. It’s a time-tested method of increasing both strength and aerobic capacity.
Sometimes what you need are “light days.” Go for a walk on a long trail, lower your working set in the gym to 50 percent or even less of your max weight. Go easy. It’ll be a new routine, you won’t gain much strength, but you’ll have a lot of fun.
Nancy Rider has a knack for effective and engaging fitness. She enjoys working with clients and blogging about simple ways to push fitness to the next level.