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Did you know that statistically those who use exercise bikes for their fitness workouts are more likely to continue their workouts year after year than any other type of fitness?
The simple exercise bike is one of the most popular pieces of home workout equipment and it comes in a variety of different styles, sizes and prices so everyone can find exactly the one that is right for them.
This is what makes them suitable for so many people. If you have a lot of room you can opt for one of the bigger models. If, however, your space is limited you can opt for a smaller one that can be moved when you are not using it.
A Few of the Benefits Of Using Am Exercise Bike
1. They Are Easy To Use – Most of us learned how to ride a bike when we were little children. That means doing this type of exercise is very easy. Just start pedaling! It is also a very convenient form of exercise as you can do it right in your home. No having to drive across town to the gym.
2. Stationary Bikes are Low Impact and Easy On The Joints – Some exercises can lead to injury because of the impact they have on the joints. That’s not something you have to worry about with a stationary bike. It’s very low impact and therefore very low risk.
Your joints won’t be taking a pounding while you are riding the bike. It’s also easy on your knees which is great for those who have knee problems. Older people who have balance problems can benefit greatly from the stationary bike.
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You have heard it over and over again – we need to exercise and we need to exercise regularly.
However most of us have a hard time thinking up how we can squeeze in 45 minutes at least 3 times a week and that’s just the minimum. Experts state that 45 minutes a day is the way to go. Now where can you find 45 to 60 minutes every day?
What you may not realize is that while you do need a few times of the week where your exercise is continuous and fairly rigorous you can squeeze in 5 minutes here and there and it definitely does add up.
Yes! Experts do agree that even if you move your body in smaller segments you are still getting the benefits of exercising.
Just keep moving!
For example: when you talk on the phone don’t just sit down, move around, bend down, twist and fidget. If so you’ll burn more calories.
Parking your car a bit further away from the entrance to your favorite store at the mall will let you get in a few more minutes of walking. You don’t have to park far away from the entrance of the mall where it may not be safe for a woman alone – just park on the opposite side of the mall. You can still be close to an entrance but you’ll have to walk farther to get to your intended destination.
Did you know that one study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after 5 months, than women who exercised for 20 to 40 minutes at a time.
In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers’ aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior.
In yet another study, researchers at the Johns Hopkins School of Medicine in Baltimore found that for improving health and fitness in inactive adults, many short bursts of activity are as effective as longer, structured workouts. “It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they’re wasting their time,” says Gaesser.
Between skinny jeans, bikinis and fitted skirts we have to make sure that we look as good from the back as we do from the front. Plus a sagging butt makes us look much older than we really are!
If you are looking for some quick and simple exercises that don’t require expensive fitness equipment to tone your bottom that really do work, then these 5 excesses performed regularly will get your bottom firm, toned … and noticed.
Single Leg Deadlift
Keeping your arms at your sides, lift your right foot behind you. Bend your knees so that your lower leg is parallel to the floor. While bending forward at your hips, lower your body as far as you can go. Hold for a couple of seconds, then return to the standing position. Alternate legs and repeat.
Single Arm Swing
Extend your hand straight out in front of you while holding a dumbbell. Bend your knees and hips until your back creates a 45 degree angle with the floor. Swing your arm and dumbbell between your legs. Make sure you keep your arm stiff and straight, then push your hips forward and straighten your knees, while swinging the dumbbell and your arm back up to the starting position. Repeat, changing hands, and using both hands if you need to.
Get down on the floor, lying on your side. Position your knees and hips to form a 45 degree angle. Keeping your heels together in constant contact, raise your upper knee as high as you can. Keep your lower leg on the floor, return to the starting position, and switch sides to blast your buttocks and tone your fanny.
Lie on your left side, propped up on your left elbow. Bend your knees 90 degrees in front of your body. With your right hand behind your head, bring your right knee up towards your chest, and your right elbow down towards your knee. Then extend your right leg behind you while pointing your toes and squeezing your rump. Do 10 or 15 reps, switch sides and repeat.
A basic Barre exercise, the plié squat is great for tightening your posterior. Standing in front of a stable counter or chair with your feet approximately shoulder width apart, turn your toes out. Place one hand on the back of your chair or counter, while simultaneously raising the other above your shoulder. Keep your elbow close to your head, and push up onto the balls of both feet with your knees slightly bent. Straighten legs and repeat, then switch sides.