• Should I Include Cycling in My Personal Fitness Regimen?

    0 comments / Posted by Ayyat Sajid

    There is no question that aerobic activity is a positive addition to any workout program. Aerobic activities that include a great deal of muscle engagement are even more beneficial. If you’re looking for a great exercise that is low-impact but has great aerobic benefits, adding something like cycling to your routine could be a viable fitness option for you.

    How Do I Start Cycling?

    The first thing anyone should realize about cycling is that it includes the use of a unique piece of equipment. Most pieces of fitness equipment are weighted, and they are solidly part of a gym’s layout. Using a bike is unique because it requires power through autonomous body motion. Still, there is great freedom in cycling for fitness. A person can take their fitness anywhere that can accommodate a bike.

    Cycling is an incredibly powerful mode of cardiovascular exercise. It mostly involves constant use of the leg muscles. The leg muscles are the largest and strongest muscle complex in the body. When they are worked for long periods, they have the ability to generate incredible energy. They also have the potential to burn the most calories in a given time period. If you are looking for an activity that maximizes calorie expenditure in the least amount of time, cycling is a good choice.

    Safety

    Most people who incorporate cycling into their exercise plans spend time outside. This usually includes exposure to public trails and roadways. Controlling a bike on the road creates worry for some people because of the potential for accidents. If a person is comfortable on a bike, the main concern usually regards head injuries. This is why it is important to invest in a quality biking helmet.

    The fear of injury from biking on public roads should not stop a person from enjoying the health benefits of cycling. This is particularly true when someone is new to the sport. Simply wearing a helmet can reduce serious injuries by 70 percent. Taking this basic precaution while cycling provides a sense of security that can make your overland workouts more enjoyable. Wearing a helmet is also the law in many places.

    Cycling Alternatives

    Some people realize that cycling would be ideal for their health goals but are unsure about riding a bike on public roads in congested urban environments. A great alternative to outdoor biking is indoor cycling classes. Most gyms provide stationary bikes and cycling classes that are just as intense and effective as outdoor biking. Plus, class cycling instruction will provide you with valuable information about how to pedal properly and make progress. Cycling classes help people receive the maximum benefits of incorporating cycling into workout routines, and they ensure an absolutely safe environment.

     

    Cycling is an activity that most fitness enthusiasts learn to enjoy deeply. The more you cycle, the more you will want to adventure. As you become used to different environments, always maintain your safety. Push your fitness limits, wear a helmet, and enjoy the positive changes from a cycling lifestyle.

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  • 3 Tricks for Getting More Cardio in Your Day

    0 comments / Posted by Build access@buildmycontent.com

    Getting in a good amount of exercise throughout your day can be very beneficial to your health. In fact, studies show that people who exercise regularly tend to have a higher quality of life. However, the reality is that many of us have hectic work and home lives that leave little to no time for cardio. Therefore, we've compiled three ways you can get more cardio into your day and live a better and healthier life without sacrificing your workday.

    Utilize Your Work Environment

    Often, our jobs tend to have us sitting for hours at a time. This can be very detrimental to our health as sitting for prolonged periods of time is simply not natural for us. Therefore, we highly recommend utilizing your workplace environment to insert some cardio into your day. You can do this the minute you get into work in the morning. Instead of taking the elevator, opt for taking the stairs. When taking a phone call, make sure to utilize Bluetooth technology to allow yourself to walk and talk at the same time. Lastly, one of the best ways to insert cardio into each day is to simply ask a friend or co-worker to take a walk with you during your break. This could be as simple as walking to the lobby or around the building itself.

    Use Your Commute

    If you live relatively close to where you work, we would highly recommend ditching the bus or subway for a bike. Data has shown that taking public transportation can take a lot of time and even contributes to weight gain as well as stress. Not only will this save you money in the long run, but you will no doubt lose a considerable amount of weight biking to work each morning. If, by any chance, your workplace is simply too far for a traditional bike, many city buses allow you to hook your bike onto them. Once you are at a reasonable distance, you can bike the remaining way to work. While biking to work does have some risks, it can be a good way to work some cardio into your morning.

    Add Some Cardio to Family Game Night

    One of the best ways to incorporate cardio into your life is to simply make it a game. Instead of leaving your family for the gym, why not make the family game night your cardio/family time? A plethora of technologies exists today that provide families and individuals the opportunity to work out from the comfort of their own home without really making it feel like a workout. Many of these are actually video games that incorporate sports and other minigames into a night of cardiovascular fun.

    Getting your cardio in doesn't have to mean going to the gym twice a day for hours. Every day, you have the opportunity to insert these little moments of cardio into your life. At the end of the day, they truly do add up, and your body and overall health will thank you for it.

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  • 4 Cycling Tips for Fitness Fanatics

    0 comments / Posted by Build access@buildmycontent.com

    Cycling is a great pastime. It helps you stay in shape, gives you something to do and never gets old because each new route is an adventure. Despite having such an easy entry point, cycling is one of those hobbies that takes a lot of trial and error to get right. Cycling, like most hobbies, has a long list of toys, trinkets, and accessories that you can get to make your time even better. Below are four tips for any fitness fanatic who wants to get more into cycling.

    Safety Check

    The number one rule of cycling is to pay attention to safety. Helmets are a necessity for any would-be cyclist. Helmets can prevent traumatic brain injuries from falls as well as low branches and street signs. However, there are more items needed to ensure maximum safety. Reflective jackets, horns, and bells are just a few of the other items you should purchase for use during cycling.

    Don't Settle

    After you get your first bike, you may believe you have everything you need. This simply isn't true. There are plenty of high-quality bikes for those interested in taking cycling seriously. No one is saying to go out and purchase a top-of-the-line bike right away. A general rule is to begin cheap and invest more heavily once you know you are in the hobby for the long term.

    Don't Underestimate the Brakes

    No one wants to get into an accident because of faulty brakes. Each new bike you get should have its brakes thoroughly tested. Braking can be dangerous for the beginner, especially if they have a high-quality bike with quality brakes. Any cyclist should test the brakes by walking alongside the bike and hitting the brakes before sitting on the saddle.

    Posture is Important

    Another important aspect of cycling is having good posture. Nothing will turn you away from the hobby like having a sore back or buttocks. Practicing safe posture is important in preventing injury and bringing maximum enjoyment to your trips out. It is recommended to tighten the stomach up and pull it toward the lower back, lean forward slightly and keep the shoulders high and elevated. Making sure you have a bike that is the perfect size for you is also vital for maintaining proper cycling posture.

     

    Cycling is a great exercise for those looking to get into shape. It provides excellent cardiovascular exercise and a good lower body workout. If you’re looking to get into cycling, practicing the above tips will help you to make sure that you not only get a great workout but that you can do so safely.


    Cycling is a great way to improve your health and wellness. Here are some other tips to help you become more healthy!

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  • Fitness Tips for People with Multiple Sclerosis

    0 comments / Posted by Build access@buildmycontent.com

    When people learn that they have been diagnosed with multiple sclerosis, one of the first things that come to mind is what exercises are most beneficial for their condition. Multiple sclerosis typically manifests in one of four ways, and depending on how your MS manifests, that affects how active you can be. 

    Most people have a form of multiple sclerosis that involves short-term symptom flare-ups, along with symptom-free remission periods. Less common forms of the condition include worsening symptoms, with or without remission periods. The type of MS you have will likely influence which types of exercise are most beneficial to you.

    Stretching Exercises

    Several exercises such as tai chi and yoga include stretching, which helps with mobility and decreases muscle stiffness that is common with this condition. These exercises have an overall calming effect, especially with deep breathing that is part of the routine. Increasing both muscle stamina and the range of motion decrease the chance of a fall.

    In the case of Tai Chi, this martial art is low impact, which minimizes the chances of injury. The exercises that are part of this discipline help to build core strength. They also help with flexibility and balance, both of which are important for people living with MS.

    Swimming

    Swimming is an excellent alternative to outdoor exercise if you have limited mobility, especially if the heat bothers you. Your movement will be a lot easier in water than on land, and you'll enjoy the health benefits that come with this exercise.

    Cardio exercise or water aerobics are good options for those unable to perform cardio efficiently out of the water. Lifting weights and stretching in a pool are also helpful if you otherwise find these activities difficult.

    Balance Training

    Balance training is essential for helping MS patients to maintain a safe balance when standing or walking. You should have excellent flexibility in your arms and legs as well as your torso when you attempt balancing exercises.

    Toe raises for five seconds at a time while holding on to something sturdy like a countertop or table will help to improve your balance. Standing on one leg at a time while holding on to something sturdy is also an excellent way to improve your balance. For the best results, consider varying the types of surfaces that you stand on when performing this exercise as well as holding one arm overhead or lifting your foot higher.

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  • 3 Ways to Heal or Prevent Ankle Injuries

    0 comments / Posted by Build access@buildmycontent.com

    Ankle injuries are extremely common for individuals who practice a healthy and active lifestyle. Whether spending time jogging or non-supportive footwear, it can be easy to roll the ankle and suffer from a sprain or broken bone. If you want to heal or prevent ankle injuries, there are several necessary steps to follow to protect yourself and recover properly.

    Elevation

    Most medical professionals will recommend elevating the ankle after you've suffered from an injury to reduce swelling, which can allow it to heal faster. Elevating the ankle slows the blood flow to the foot and can also alleviate some of the pain or swelling that you're experiencing. According to Sports-Health, “one of the most common protocols is the RICE method, which refers to: Rest, Ice, Compression, and Elevation.” Attempt to keep it elevated at a height that makes it equal to your heart for an average of two to three hours each day. Adding pillows or a barstool under the ankle while sitting or laying down will prove to be effective in keeping it lifted for an extended period.

    Mild Exercises

    Although you may not want to move your ankle after it's become injured, mobility is necessary in order to strengthen it and promote proper healing. According to Suburban Foot & Ankle you should “utilize gentle exercises that help increase the blood flow in your ankle. You can also help strengthen muscles in the calf and the ankle to help avoid ankle sprains in the future.” For severe injuries, you'll need to work with a physical therapist to avoid permanent damage that can occur. Common rehabilitation exercises for ankles include stretching exercises, range-of-motion exercises, and exercises that strengthen your muscles. The professional will also work to improve your balance and control and may assign you with activities to perform at home between sessions.

    Wear the Right Shoes

    The type of shoes that you wear in the office or on the field significantly influences your risk of suffering an injury. Instead of wearing high heels in the office, opt for wearing flats, which are more comfortable and are still professional. While playing sports, wear lace-up ankle supports for more protection. As Wiivv points out, different foot shapes need different types of support, so varying the way that you tie your shoes can also be helpful.

    Knowing how to care for your ankles when you are injured or active can allow you to avoid an injury and even recover faster if you do suffer from a sprain or a broken bone. With the right tools and techniques used, you can maintain your mobility and continue enjoying an active lifestyle that allows you to pursue your interests.


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