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Posts published by “rawrbikes”

What are spinning bikes?

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Indoor cycling is a workout that utilizes an upright Stationary bike, or Spinning Bike, with usually a heavy weight flywheel and adjustable resistance to change the desired exertion challenge level. The rider sits on an indoor bike just like any other bicycle with feet in pedals and “spins” the flywheel. Exercise bikes (also known as stationary bikes or indoor bikes) can be differentiated based on a couple of things. A good bike will typically offer a number of alternative seating, pedaling and handlebar positioning selections . These bikes are ergonomically designed and come with a number of safety features such as foot straps to prevent foot, toe, and ankle injury. To learn more about the different brands of Spin Bike available in the market, you can check out the Best Spin Bike Reviews.

10305998 – three people spinning in the gym, exercising for their legs and cardio training

“Spinning bikes” are an indoor stationary bikes which contains a paddle like a cycle paddle generally uses for exercise. It also refers a “Indoor Cycling”. When anyone used to drive it, that almost look alike as cycle driving. Spinning bikes are mostly used exercising equipment.

Indoor cycling, as a sorted out movement, is a type of activity with classes concentrating on perseverance, quality, interim’s, high power and recuperation, and includes utilizing an exceptional stationary exercise bike with a weighted flywheel in a classroom setting. It is usually called “spinning”.Some models feature handlebars that are connected to the pedals so that the upper body can be exercised along with the lower body. Most exercise bikes provide a mechanism for applying resistance to the pedals which increases the intensity of the exercise. Resistance mechanisms include magnets, fans, and friction mechanisms. Some models allow the user to pedal backwards to exercise antagonist muscles which are not exercised in forward pedaling.

This website express a lot about  Spin Bikes. if you really want to gather some real information then you may check in there. Spinning bicycles are typically manufactured using a crankshaft and bottom bracket, which turns a flywheel by means of a belt or chain. The bearings on these moving parts become worn with use and may require replacement. Specialized indoor bicycles manufactured using a weighted flywheel at the front are used in the indoor cycling exercise called spinning.…

Cycling Fitness: The Power of Sleep

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Cycling fitness is built on a healthy lifestyle. It’s hard to chase after cycling goals when we’re injured or ill. One of the largely overlooked key components to health and fitness is sleep.

Have you ever heard the phrase “I’ll sleep when I’m dead?” Well, there’s a chance of that becoming a self fulfilling prophecy. Stephen Cherniske, M.S. states in his book The DHEA Breakthrough;

“sleep…is incredibly important down time when the body is restored and repaired. And it’s not just the body but the mind as well. Sleep keeps us sane, and the lack of sleep causes a great deal of mental and emotional dysfunction. Sleep research has shown that you can produce classic signs of psychosis in a person simply by his or her sleep three nights in a row. Mood, mind, and behavior are powerfully linked not only to the amount of sleep but to the quality of sleep…”

When we become sleep deprived we look for stimulants to artificially prop us up. Most of America pounds “energy drink” after “energy drink” just stay awake these days. In fact, caffeine doesn’t give your body energy! It gives your body stress. The heightened alertness is short-lived and is followed by the crash. If we keep running our bodies in this manner, constantly fueling it with caffeine, we’ll put our bodies in a miserable and completely dysfunctional state.

So how do we get more sleep? While we can’t control most of our life we can set up boundaries.  If you’re reading this blog then I assume that you’ve either made riding your bike for exercise a priority or are at least trying to. That’s one major improvement that will pay dividends in the short and long term.

According to Dr, Wayne Scott Andersen, who summarized numerous sleep studies, “poor sleep has been linked to increased inflammation, a higher risk of cardiovascular incidence-and even obesity.” Dr. A’s Habits of Health. Reading further through his book, I realized that sleep can tip the scales and put us into a downward spiral.

Recently, I’ve been experimenting with my sleep to find out exactly what my body needs to function properly. I followed a methodology that started out with 8.5 hours of sleep the first night, 8 hours the second, etc…all the way down to 6 hours of sleep.  I woke up at 6:00 am each morning but altered the time I went to bed.  For me, somewhere between 7.5 and 8 hours of sleep is ideal.  Sure I can function on 6 hours but I didn’t have much pep in my step and had to dig deep to get my workout done.

I’ve known how important the bedtime routine is for my kids but just recently discovered that it applies to me too. Who knew? I’m still struggling with locking down a routine for me to follow but have at least turned off the TV in the bedroom.  That’s a start, right? The goal is to turn out the lights and slow my mind and body down as quickly as possible to hang out with Mr. Sandman as long as possible.  It’s a work in progress but its well worth the effort.

Did this help? Do you have other ideas about setting a bedtime routine? I’d love to hear from you.  If you have questions about nutrition, weight loss or training, I can help.  Please contact iBikeBlog.  Thank you!…

Cycling Fitness: Why Cycling May Be the Best Exercise for Weight Loss

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Are you looking into weight loss but don’t know which way to turn? The path of cycling fitness may just be the answer to your dilemma.

Cycling has helped a number of people with their weight loss journeys. I’ve lost a total of 60 pounds from changing my nutrition and eating habits and incorporating consistent exercise. I’m not alone, elite iBike Triathlete, Cam Mencio has lost 80+ pounds, iBike athlete Russell Ray, has lost well over 100 pounds, and professional Triathlete Matt Lieto, lost over 100 pounds. The list goes on and on. . .

One of the challenges overweight people face is pain. Working out hurts! Heck, when I was 60 pounds overweight, bending down to tie my shoes even hurt, let alone running marathons and riding centuries (which I still managed to do). Cycling offers a low impact way to start ourselves down a healthy path (pun intended). It can provide the catalyst for a completely new life. Cycling offers a low impact way to burn calories, while keeping our joints from the strain of extra weight. Along the lines of burning calories, a power meter can give you an accurate measurement of calories burned and the work that you’re actually doing to base your diet around. This measurement is far superior to any fuzzy logic from a heart rate monitor.

As we age, our lean muscle mass decreases. What a depressing irony this is! While our lean body (muscle) decreases, the amount of calories we can burn in a day (basil metabolic rate) decreases. That means as we atrophy, our caloric intake should drop to keep the fat off. If we include resistance training workouts into our week (big gear drills and riding hills) we can get the benefit of strength training while on the bike. That means we’re building our muscle to burn more calories, on top of the calories we’re burning while we ride! That’s a win, win situation.

The other challenge we have is getting bored or burned out of our workout. Going to the gym and lifting weights indoors everyday is just not my idea of a good time. I’d much rather be outside, breathing in the fresh air, rather than body odor from the dude next to me blasting death metal from his iPod. No thanks. Working on your cycling fitness can be a never ending adventure. Some of the best times I can remember have come from riding. Group rides, smaller family rides, rides in Italy and France on vacation, etc… That’s fun and its exercise. Henry Ford once said find something you love and you’ll never work another day in your life. I believe that to be true for exercise and business.  Cycling is one of those things that you did when you were a kid and experienced freedom and exhilaration. It hasn’t changed! Once you plop your bottom down on the saddle and start pedaling, it all comes back. What’s stopping you from being a kid again?

Do you have questions about weight loss, nutrition, or training? I’d love to help. Please e-mail iBikeBlog.  Thank you!…

Cycling & Triathlon Nutrition: Clean Slate – Tips For Cleansing Your System

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Cycling and Triathlon nutrition is similar to building a house; A sound foundation are critical in both. Whether you fell off the wagon during the holidays or not, January lends itself perfectly to cleaning our systems to provide a solid and healthy starting point for our upcoming training. Here are some ways to cleanse your body with a detoxification diet.

The Why:

All the extra sugar we ate over the past month alters the delicate chemical balance in our small and large intestines.  Additionally, the balance between beneficial bacteria versus harmful bacteria can be thrown off, stressing our immune system and opening the door to illness.

A detoxification diet can reset our immune system and take off the extra weight we may have put on.  Here are a few diets that my wife and I have used over the years to get back on track.

First, a word of caution: These are elimination diets and typically pull all caffeine, sugar, alcohol, dairy and gluten, out of your diet.  This can cause headaches, lethargy, and crabby moods.  You should plan on making time for extra sleep and drinking lots of water.  You may also want to stock your cabinet with plenty of vitamin C.

The How:

I’ve done several different types of fasts and cleanses, some good and some not so good. (By good, I mean executable and effective). The following four cleanses have come highly recommended by athletically minded health care providers and each tackle the cleaning process a different way.

  1. Ultra Simple Diet – We used this as a seven day diet, though the book supports longer periods.  This was fairly easy to follow with proper preparation.  We did spend quite a bit of money buying supplements and organic vegetables. I was pleased with the results and it seemed like many other people across the country did well too.
  2. Master Lemonade Cleanse – This was my second annual cleanse and I stepped up the duration to 10 days.  If you want simplicity and can handle eating (drinking) the same thing day after day, this is a winner. Be sure you give yourself plenty of time near a bathroom in the morning to process your warm water, olive oil, and sea salt – this could be disastrous.
  3. Mediclear plus – Mediclear is typically a 3-4 week cleanse.  This was the easiest cleanse to work with. I felt pleasantly satiated and was craving free, for the most part.  This cleanse allowed me to work out and tailor my caloric intake to my needs.
  4.  Colonix – Yet another highly structured, easy to follow program.  Colonix is a 4 week cleanse that flat out works.  Be sure to stock your bathroom with reading material because you will be well acquainted with that space.

Note:  The first 3-4 days will be rough, especially for all my fellow caffeine and sugar junkies.  After that, you should have smooth sailing.

Do you have questions about training, nutrition, or weight loss? I can help.  Please e-mail me at iBikeBlog.  Thank you!…

Why Everyone Should Ride With Power Meters

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There are two main arguments I hear from people who don’t ride with power meters:

  1. “I don’t need one”
  2. “They’re too expensive”

Neither makes sense to me.

First, to the people who think they don’t need a power meter. I ask you this; do you want stay healthy or get fitter and faster, and would like to use your bike to help you with that goal? If you answer yes to any of this then yes, you need a power meter. It’s NOT just a racing tool! Though, there’s a huge benefit to racers.

If you’re trying to lose weight, do you measure your food intake? If you exercise do you measure your calorie burn? Of course you do! If you don’t measure you can’t make adjustments. The same applies to riding with power meters! By riding with a power meter you can measure precisely how much work you’re doing and how many calories you’re burning as a result. Heart rate monitors use approximations that are over exaggerated. A power meter gives you the truth.

Even beginning cyclists benefit by riding with power meters. They will expedite the time it takes you to achieve your goal by giving you precise feedback on your progress. Some people ride by perceived exertion, ride hard and hope they are going the right direction.  That’s not an efficient way to go about reaching a goal. Perceived exertion is your own, subjective perception of how hard you are working. The main drawback of this type of training is that your perception can be highly variable. The longer you ride the more fatigued you become and the higher your perception of exertion becomes, even though nothing may have changed!

Believe it or not, just riding with a heart rate monitor isn’t much better. The problem is that while all of us have a heart in our body, no two hearts are alike, so the beat-beat-beat of different hearts are difficult to quantify precisely into comparative fitness levels.

Heart rate tells you how hard your heart is pumping. As you put greater and greater strain on your heart by riding faster or using greater force, your heart has to pump faster to provide the oxygen for fat burning and blood flow to support those pumping legs. That would be great if those were the only factors that affected heart rate. But heart rate is also affected by humidity, air temperature, stress in your life, core body temperature, and rest.  As your fitness improves, your heart rate often goes down, reflecting the greater efficiency of your cardiovascular system.

Second, for the people that think power meters are too expensive. This one is really easy. There’s an inexpensive solution available that’s every bit as awesome, accurate, and dependable as the most expensive power meters on the market.  It’s the iBike Newton power meter.

Do you have questions regarding nutrition, weight loss, training, or technology? I can help.  Please contact iBikeBlog.  Thank you!…