Get Fit, Stay Fit, Today

You don’t have to be Lance Armstrong to know that weight training for cyclists is crucial, especially if you’re going to be participating in competitive events. The average resistance of one pedal revolution is between 10 and 40 pounds. During a race, you’re talking about thousands of revolutions, so weight training is key to being a consistently strong rider. But, there is a fine line that cyclists ride when it comes to weight training that shouldn’t be overlooked. Namely, it’s the fact that it shouldn’t be overdone, for a few reasons. Obviously, you want a strong lower body for pedaling strength, but you don’t want to be overly bulked up, as added body weight creates drag on the bike, ultimately slowing you down. The key is be strong, yet lean and tone at the same time. Work on upper body toning and strength as well (in the off-season), but like your lower half, don’t over-bulk up.

The ideal exercise regimen for weight training for cyclists ideally includes simple exercises which can be done at home or on the bike itself (push ups, crunches, bike training), and a more traditional regimen, which includes exercise equipment and free weights. This latter program could/should include: upright rowing, pull ups, squats, bent over rowing, and step ups on a platform with a weight on the shoulder. Lower weights with more reps is recommended by most weight trainers (but not too many–more than 50 reps is pushing it). To decrease the possibility of injury, it is also recommended that you do higher weights with fewer reps in the winter, then shift in the spring to 50% maximum weight, with, for example, 3 sets at 25 reps, or 2 sets of 50 reps at 25% max. weight. Doing the traditional regimen in combination with the simple exercises 3 times a week is ideal.

Another point to mention is the use of proper cycling shoes (or mountain bike cycling shoes, if you’re doing off-road cycling) when training on your bike. This increases the benefit you receive when pedaling, if they are the lock-in type cycling shoes, where the lifting aspect during RPM training is essential. It’s also a matter of having the proper outfitting for the sport, as well as weight training for cyclists, of course, where reduction of injury caused by catching a shoelace in the cogs is eliminated. Have fun, and happy cycling!

An example of a useful, but frequently overlooked, piece of  home gym equipment would be the Rowing Machine. Many people haven’t even heard of it, preferring instead to keep their eyes on better known machines like the treadmill or the weight racks. This is extremely limiting for anyone who takes their home gym seriously.

Especially useful for the older workout enthusiasts out there, rowing machines boast success in improving cardiovascular fitness and strength. For anyone who wants to be healthy as well as fit and thin, the rowing machine is absolutely key in their choice of home gym equipment.

For many, rowing is a time-tested exercise that efficiently builds muscle. But with this, you don’t even have to worry about buying a canoe and finding a lake to exercise your major muscle groups. The rowing machine works the back, legs, arms, abdominals and buttocks all in one fluid movement. Even better, it provides a fantastic choice for those who want to boost your metabolism. I’m sure that many people have felt that guilt-free lunch after rowing in a canoe, practically feeling their body digest food without delay.

The low-impact exercise burns calories and fat quickly, providing a useful way to lose fat and keep it off. Like a treadmill, many rowers include monitors to track your stroke count, calories burned, and duration of your work out. So, anyone who is intent on keeping a healthy diet as well as a healthy workout routine will recognize the rowing machine as a must have for serious fitness enthusiasts.

Rowing machines aside, choosing quality home gym equipment is the best thing you can do as someone choosing a healthy life.   Home gym equipment is less expensive in the long run, and much more practical for those who are too busy to go back and forth to the gym. But, rowing machines are an absolute must-have for those wanting to boost their metabolism and keep themselves looking young and healthy.

How many times have you found the perfect stomach muscles exercise routine or diet guidelines to cut that stomach fat and to get flat toned abs, only to never start with it? We all live very busy lives and finding time to actually do those exercise routines can be difficult. If only there where some way to make sure that you do the exercises you want to do.

Well, there is a way that you can increase the likelihood of sticking to your exercise and healthy eating plans. Looking at the benefits and then writing down your motivators on a piece of paper will make sure that you actually do that stomach muscles exercises. Here we look at 5 reasons why you should start with a stomach muscles exercise routine right now:

Reason Number 1: It will increase your life span

Having excess stomach fat greatly increases your risk of heart disease, diabetes and cancer. So if you are looking for stomach muscle exercises because you have extra tummy fat, this reason is for you. Being able to care for your loved ones (especially when you have small children or you are the sole bread winner) is one of the most important things there is, and cutting your stomach fat will help make sure you can do just that.

Reason Number 2: It will make you much more attractive

Flat abs will definitely rekindle that lost flame in your love life. According to a recent survey, flat abs is the most attractive body part to both men and women. Having flat abs can be just the thing you need to put the passion back in your relationship.

If you are single and looking for that perfect mate, having flat abs will not only increase your chance of attracting the opposite sex, but will also help you get hotter dates. So if you want more luck in the dating arena, get your butt in the exercise arena first.

Reason 3: It will increase your sports skill

If you are an avid sportsman, having flat abs will increase your sport skill. This is because every moment you make comes from your core (your abs, your lower back and hip flexors). Having a strong core will enable you to move faster and to play better.

Reason 4: It will decrease your back pain

Having excess stomach fat can put unnecessary pressure on your back. This may even prevent you from playing with your kids. So by decreasing your stomach fat, you will also decrease your back pain.

Together with abdominal exercises you will also have to include cardio along with a healthy and balanced eating plan. Eliptical machines are some of the best ways to get in some cardio and to also improve your cardiovascular fitness levels.

Sto start with your stomach muscles exercise routine right now. Write it down and read that list every morning and evening to keep you motivated.

Looking for a powerful home workout for your back?

Lets examine some of the best back exercises at home that you can do without fancy gym equipment. These exercise will be explained in order of relative difficulty, starting with the easier technique first. The number of reps is entirely dependant on your level of fitness, however ten minutes of each activity is suggested minimum for best results.

Starting from a prone position ( laying stomach down ):

The first and easiest of these home exercises simply starts with you laying prone on the floor, preferably on a comfortable surface. In unison raise your right leg and your left arm. Hold the position for five seconds taking care to breath steadily. Now slowly lower your limbs, take a deep breath and then raise the alternating pair.

This exercise focuses on building core strength in your lower back, but has an additional pleasant side effect of toning your abs.

Now for a moderately difficult technique. Starting in a supine ( laying facing upwards ) position place your feet flat on the floor knees raised. Anchoring your body firmly with your arms raise your pelvis up as far as you can raise it comfortably; hold for five seconds and slowly lower yourself back down to the floor.

This exercise is ideal for revealing minor lower back pain, as well as strengthens your legs, back and core.

Lastly we have a technique borrowed from yoga.

Stand straight like a soldier at attention, then raise your arms up stretching to your greatest possible height, standing on your toes if comfortable. Now return your arms slowly to your sides. Lower your head, bringing your chin in towards your chest. Visualize every vertebrae in your spine moving slightly one after another.
Let your shoulders feel loose and bend down as slowly as you can manage, letting your arms dangle. As you reach down your ultimate goal is to touch the floor, palms down in front of your feet.

Don’t worry though if you can’t on the first try, this one takes years to perfect. Doing these simple home exercises should have your back strong and limber in no time.