Many of our bike tours will feature a selection of road bikes, hybrid bikes, mountain bikes or a range of hybrid and road bikes. Let’s break down each of the models so that you can select the perfect bike for your tour.
Periodically, many experts have assured that those who make workout part of their life always remain healthy even after they get 50 years old. There’s no doubt that people have no chances of getting heart diseases when you are working out every day. There are many ways you can use to remain fit every after years, but you have to select the best option because workout should be part of your life. That can only happen when you are consistent and set realistic goals.
There are three different types of bikes in the world, and all of them have their benefits. You might find a point which can come under your advantages, and it might not work out for another person. Let’s assume that you have requirements to remain fit or lose weight then you have to think and select the right equipment because if you aren’t then you will not experience the best for your health.
Like I have said, there are three types of cycles 1. Road Bike, 2. Mountain Bikes and Hybrid Bikes. The market is crowdy and despite many disapproval to promote their models, few things will always remain the same. We will tell you the differences and benefits of each bike.
When you picture a bike, then road bikes are not stranger because almost all of you have ridden this beauty during school age. We all are aware of standard bikes, which school kids are using as their primary travel machine to reach their school, shops or somewhere far. These bikes are no ordinary bikes because they are made to last longer and take on the long trips.
Currently, many manufacturers are adding new features to the Bikes, that can help you ride better and much safer. If you have any idea or we have missed the point then you can let is know in the comment section below.…
Studies show that following a detailed and complete fitness and nutrition plan will dramatically increase your success rate. I have some suggestions to help make your fitness program a success. After all, is there anything more important to you than your health? Virtually every day the news features stories and articles about the serious problems from obesity, heart disease, type 2 diabetes, hypertension, stress, and a host of other preventable diseases if we were only in better health. So here are some tips you can do to fulfill your exercise and nutrition goals.
1. Make Up Your Mind!
Achieving a result starts with one thing – making a decision. Until a firm decision is made, nothing changes. Many wait until a problem arises- high blood pressure, high cholesterol, or even worse a heart attack. Then the decision is made for them. But YOU have the power to do this the smart way. Make a decision to achieve fitness success. Change your thinking, change your lifestyle and change you result.
2. Keep the Excitement!
Everyone is excited about starting an exercise plan in January, gyms are flooded with new members and home exercise equipment is purchased. Then comes February. The emotion has waned and it has become boring. The gym members have quit going and treadmills have become expensive clothes hangers. So how do you overcome this problem? Use common sense!. Achievement of a weight loss or other fitness goal isn’t always fun and games, you must take consistent action. Some days it will be fun, others it may seem like work, but keep at it. Stay firmly rooted in your decision to achieve your goal.
3. Schedule Exercise Appointments!
Put them in your planner and stick to them. You wouldn’t miss a business meeting or client appointment, would you? So don’t miss your exercise appointment. Nothing is more important than your health. So make your exercise appointments a priority.
4. Set Realistically Attainable Goals!
You must have tangible short and long-term goals for your fitness program so you can gauge your progress. It’s crucial to record your “baseline” before you begin so you can measure success. Having goals allows you to track your progress and keep you motivated during times that you may not feel like exercising. Keeping a journal of your cardiovascular and resistance training workouts, as well as tracking what you eat, is truly a fitness success secret. You must remember to make your goals realistic and attainable.
5. Make Exercise a Lifestyle Change; Use Accountability to Help You!
You can’t be overweight without a lifestyle that has supported you to become overweight. You have to realize that lifestyle must change. Plan a schedule, make appointments with yourself, or someone else, to exercise regularly. Have someone to hold you accountable. Accountability is the number one, most important thing you can do to truly see results. Accountability to yourself isn’t usually enough. It is too easy to rationalize, so enlist the help of someone who truly wants you to succeed. Choose someone dedicated to your commitment and unwilling to listen to your excuses… such as a coach, workout partner, or personal trainer.
Use these tips to help change your lifestyle, in turn making your goal to live a healthier life successful. How do you know it’s working? Are your clothes fitting better? Are you feeling better?.…
Why do so many fitness programs fail? Every year millions of people make a decision to improve their health and fitness and begin a fitness program. However, after investing precious time and money on health club memberships, treadmills, exercise bikes, or the latest new-fangled exercise “gizmo”, most people fail to achieve significant long term weight loss and fitness results.
Thousands of conflicting messages from health clubs, exercise equipment retailers, diet books and the media make weight loss and fitness more confusing than ever. Crippling Mistakes of Why Fitness Programs Fail.
Daily Health Checklist pic.twitter.com/96EznRVKwI
— Fitness Fam (@FltnessFam) January 24, 2017
An awareness of these common mistakes may prevent wasted time, energy and money. Listed below are the ten most crippling mistakes that lead to fitness failure.
To be successful, a program must be complete. A complete program includes a focus on supportive nutrition, resistance training, cardiovascular exercise and flexibility– all leading to a “synergy” effect for maximum results.
Often times “newbies” make the mistake of beginning an exercise program before they’ve addressed their nutrition program. However, by cleaning up your diet your metabolism will increase and you’re energy will sky-rocket (you’ll need that extra energy for your workouts). You’ll receive great results from your fitness program after building a solid nutrition base.
A nutrition plan is your foundation for health and fitness success. Eating “healthy” is not enough. Complete, supportive nutrition goes way beyond cutting out processed food and sodas. Your meals must be balanced with healthy carbohydrates, proteins, and essential fats. Vitamin/mineral supplementation is also essential to ensure required amounts of essential micronutrients and anti-oxidants.
Don’t be afraid of resistance training. Too often women run to the treadmill or aerobics class and avoid weight training completely. This is why fitness programs fails. Resistance training is the best kept “secret” to burning fat. Not only do you boost metabolism while you’re working out, but you’ll continue to elevate your body’s metabolism up to 48 hours after your finished working out. So don’t neglect weight training. Both women and men will benefit from including resistance training into their program.
Don’t be afraid of cardiovascular exercise. With cardio it’s not the women who neglect it but the men. Men often run to the “weights” and avoid cardio equipment all together. This is why their fitness program fails. Everyone can benefit by including moderate cardiovascular exercise in their program.
The body must be given adequate time to respond to a new exercise program. A gradual build up in intensity and duration of exercise is essential to avoid unnecessary soreness, discomfort and injury. Slowly progressing into a fitness program will not only protect the body, but will make the process much more enjoyable.
Lack of a warm-up is a major cause of injury and why most fitness programs fail. Neglecting a proper warm-up leads to an inefficient workout, pulled muscles, or even more serious injuries- destroying enthusiasm for exercise. A proper cool-down is also essential to remove waste product from the blood and reduce delayed onset muscle soreness (DOMS). You’ll benefit from spending 5-10 minutes after a workout to help the body transfer to a recovery state.
Few exercisers give attention to flexibility– which leads to poor recovery and injury. When joints and muscles are not stretched, their range of motion (ROM) inevitably decreases over time. Eventually stiff muscles and tendons will tear, pull, or break. Be sure to include stretching in your cool-down phase.
Many begin a fitness program full of enthusiasm and motivation…until they wake up and can’t walk for a week. Proper post workout nutrition will help to accelerate your body’s recovery process. Consuming a post workout shake immediately following exercise shifts the body to a recovery and anabolic “muscle building” state.
Many begin a fitness program without defined goals or a proper plan of action to achieve them. To achieve significant, long term fitness and weight loss results, the guidance of an expert puts one on the right track to success. Often times we’ll begin a fitness program with incomplete knowledge that leads many in a negative direction– causing further frustration, little or no progress, and even injury.
Successful achievers know that accountability is critical to move from intention to results. Without regular support and a check-up, life’s distractions quickly take many off course. Use accountability to stay on track with goals to avoid plateaus or backsliding.
Knowing these crippling mistakes and pitfalls beforehand may help prevent frustration, injury, and loss of motivation. Taking steps to prevent them from occurring will guarantee a more successful and rewarding fitness program.…
We live in a world of instant results and gratification. We want things as of yesterday. We want instant food and instant results from dieting and exercise. I’m going to let you in on a secret, shhhhh. Don’t tell anyone, but all true and lasting things take time. What ever happened to just being healthy? According to the news, you’re either too skinny or obese. It’s like weight and body style are the only things there are to talk about.
Let’s talk about solutions or healthy body types according to an individual’s age and sex. Everyone has an opinion, but nobody seems to have the answers. I’m here to tell you the answer is not as tricky as you may think.
Okay, first you need to purchase every piece of exercise equipment you see on an infomercial, because they are all guaranteed to flatten your tummy and tighten your butt. Oh yeah, and you better get some of those miracle diet pills that melt the fat right off of your body.
Come on people, does this make any sense? Do you honestly think that just 10 or 15 minutes on some super exercise equipment is the answer? I know what your saying, but the infomercial was so good.
Now, you’re beginning to wonder what the secret is, but first lets go over the list of top reasons why people don’t take the next step to losing weight and getting in good shape.
Okay, now to get back to my secret revelation. Are you ready? Eat less and exercise more. There you have it. Now the question is, what are you going to do with it? Trust me, it really is that easy. There are 3500 calories in one pound of fat. If you can burn 500 more calories than you consume everyday of the week, you will lose a pound a week. If you want to lose 5 pounds it should take 5 weeks, 10 pounds in 10 weeks, 15 pounds in 15 weeks.
I know you were expecting some miracle diet. The truth is, diets don’t work. You can only deprive yourself for so long. Changing the way you look at food and fueling your system is key.
Over consumption in all areas of life is bad, but it only effects your midsection with food. I say eat what you want, but consume less of it. The food still tastes the same regardless of whether you eat one bit or all of it. So eat only till you are satisfied. Most of us know how to eat healthy, but we choose not to.
Making simple changes to your diet, like switching from regular food items to low fat items will drastically cut your calorie intake. Preplanning your meals will cause you to make healthy food choices. Eating 5-6 smaller meals will spread your calories out and keep your metabolism working all day. Drinking four 16z glasses of water a day, you will burn an extra 100 calories.
Try not to consume extra calories in the form of beverages. Plan on having some sort of physical activity for at least 30 minutes a day. Start counting your calories. It is really not that difficult. After about two consecutive weeks of counting your calories, you will not even need a calorie counting book. You will be able to calculate it in your head, by grouping foods together according to their groups.
Losing weight really is not that tricky, but it does take a conscious effort on your part in order to make it last. Trust me your health and body are worth putting in the effort to feel and look better.
Science and time have proven that if you do not take care of your bodies, health problems are sure to happen. Heart disease, strokes, type 2 diabetes, cancer, sleep apnea, and osteoarthritis are all health related problems that arise due to being over weight.
The secret to losing weight and keeping it off is not really a secret at all. You knew the answer all along.
It’s just easier for you to try that miracle exercise equipment or weight loss supplement, and then be disappointed when you do not see results. Choose today to change your mind- set on diet and exercise and begin a quest to a healthier, fitter you.
Building six pack abs is really not that difficult. As long as you train with effective ab exercises, you’ll have a strong and defined core in no time at all.
In order to lose the fat around your midsection and build solid six pack abs, you need to make sure that you do the most effective abdominal exercises in your workouts. The below exercises will help you get rock solid six pack abs and a strong core when you combine them with a proper diet.
Despite the fact that there are dozens of exercises that you can do to build the abdominal muscles, there really is no substitute for the floor crunch. When done correctly, crunches will build the entire abdominal wall and will make the abdominal muscles very strong.
When you’re performing the floor crunch, make sure that your back stays rounded throughout the entire movement. Squeeze your abdominals for a second at the top of the movement before lowering your body to the start position.
Leg Raises will effectively stimulate both the top and bottom of your abdominal wall. It’s important to pay attention to your speed when you are performing the bench leg raise. Do not allow your legs to drop too quickly from the top position.
Your legs should not go past the parallel level of the ground at the bottom position. Make sure that you squeeze your abdominal muscles at the top position for a quick second before lowering your legs back to the starting position.
The stomach vacuum is an uncommon and often neglected abdominal movement that was very popular with bodybuilders back in the 1970’s and 1980’s. Stomach vacuums can help you achieve washboard abs and a narrow midsection.
Stomach vacuums are very simple to perform and they can be done anywhere, from sitting in your office chair to standing in line at the grocery store. Simply pull your abs in as much as possible by blowing out all of the air in your stomach and maintain this position for about 40 to 60 seconds.
After one minute, stop and relax your abdominals and stomach for a few seconds and then repeat. After a few weeks of doing the vacuum, you should notice a difference in your abdominal muscles strength and size.
This is where a large number of people who want to build six pack abs drop the ball. You can not merely work your abdominal muscles intensely at the gym and then hope that you’ll develop a popping six pack. To bring out the abdominal muscles, you have got to get rid of the small layer of subcutaneous fat which sits on top of the abdominal wall.
Though proper training plays a vital part in removing excess fat, it will not be enough if you don’t follow the correct nutrition program for your individual needs and goals.…
Proper posture is vital both at work and at home.
Posture plays an part in preventing or managing back pain during any activity. Bad posture while sitting in an office chair , driving, or standing for long periods of time may lead to back pain.
When standing it is important to maintain the natural curve of the spine in order to achieve good posture.
The spine is similar to the letter S when viewed from the side and maintaining the two curves is what is key to proper posture.
When you first attempt this posture if you are not already doing it, you may feel a bit awkward. Give it some time and it will begin to feel natural.
It can sometimes be tiring and this can be due to weak spine muscles. Another cause of pain is prolonged standing on a concrete or hard floor. If you must do this, it is best to wearshoes with cushioning and good support.
Often a rubber mat or cushioned mat can help. Using a mat and wearing the proper shoes are important steps to ease pressure on the back.
While many of us are increasingly spending large portions of our day in front of a desk it is important to have the correct sitting posture.
— P2 Group (@p2_group) September 8, 2016
Bad sitting posture can result in back pain and neck pain. Most of this pain is avoidable and the first step is to make some simple adjustments.
Adjust your to modify your sitting position from a forward leaning slump. The best position is to sit back in the chair and to use the lumbar support to keep the head and neck erect.
Your work surface should be elbow high. Two fingers should be able to slip under the bottom of your thigh. If this is not possible then a foot rest might correct this.
The back of your chair should push your lower back forward slightly to offer lumbar support. Adjust your computer screen.
Sit in your chair and close your eyes and relax. Open you eyes slowly and where your sight initially focuses is the proper placement of the center of your computer screen.
This can be accomplished by using a screen stand or the tilt operation on many screens. The new flat panel screens make this a simple fix.
Remember to periodically take stretching and walking breaks when sitting for long periods of time.