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Ahead Stem Bike
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Featured Article:
"I need to lose weight. I need to do more cardio." As a fitness professional I hear this everyday, and it hurts. Do people not realize that aerobics for fat loss are mostly a waste of time? Do people not realize that they could get much better results with interval training and still have a lot more time to do some resistance training as well?
You're probably thinking, "No they don't. Well, at least, I don't."
This is because it has been long accepted that cardio is best for weight loss and weight training is best for muscle gain. Unfortunately, it's not quite that simple. The real reasons are beyond the scope of this article. This article will serve as an introduction to interval training. In future articles, I will add some science and let you know just why long duration, low intensity cardio is mainly a waste of time when it comes to fat loss.
There are many myths out there concerning weight loss and fat loss, and I am on a mission to debunk them one by one.
But first, here is something you can do that is very effective for fat loss. It is called interval training.
What is Interval Training?
You may have heard the term interval training before. You may have seen that interval button on the cardio machine at the gym. Perhaps you even tried using the interval program on that cardio machine but really weren't sure exactly what you were doing or why you were doing it.
Well, to tell you the truth, you never have to use that interval button on your cardio machine because it most likely is not an accurate representation of the type of interval training that you want to be doing for weight loss. Most interval programs on cardio machines that I've seen just make things a little harder or easier every now and then. While this is the basic idea of interval training, it is certainly not the perfect design.
So what the heck is interval training? Good question.
Basically, interval training is a form of cardiovascular exercise that involves alternating periods of high intensity movements with periods of low to moderate intensity movements. In laymen's terms, the work you are performing gets harder and easier in stages.
A Quick Example of Interval Training
Johnny decided to use the stationary bike for your cardio today. Performing intervals with the stationary bike is extremely easy. After Johnny warmed up for five minutes at level 4, he increased the level on the bike to 13. Johnny spent one minute going as hard as he could at level 13 before bringing the level down to 5 where he spent two minutes recovering.
This recovery period is very important as it would be nearly impossible for Johnny to continue pedaling at level 13 for much longer than a minute. The two minute recovery period allows Johnny's body to recover so that he can go back to level 13 afterward.
This recovery period is known as "active rest." You do not stop exercising during active rest, but your heart rate gradually lowers. Also, your muscles are able to recover so that they can perform just as they did in the previous high intensity interval. Yet, the blood keeps pumping to the muscles as you continue to work.
Now that Johnny has completed his two minutes of active rest, he is ready to move on to his next interval at level 13. Once again he works as hard as he can at level 13 for one minute before returning to level 5 for another recovery interval.
Johnny does one more interval at level 13 following his two minutes of active rest. He finishes strong and begins doing a cool down. This cool down is very important for a number of reasons, including avoiding dizziness and nausea by allowing your heart rate to drop gradually.
Johnny spends five minutes cooling down by going from level 5 down to level one, spending a minute at each level. And then he is done. He spends a few minutes stretching before hitting the showers and going back to work.
Let's recap:
Johnny's Interval Training Workout - Stationary Bike
Warm-up: 5 minutes on Level 4
1st Working Interval: 1 minute on Level 13
Active Rest: 2 minutes on Level 5
2nd Working Interval: 1 minute on Level 13
Active Rest: 2 minutes on Level 5
3rd Working Interval: 1 minute on Level 13
Cool Down: 5 minutes on Levels 5, 4, 3, 2, and 1
Total Time: 17 minutes
17 minutes, not bad. And let me assure you, if you have never tried something like this before, that is one heck of a 17 minute workout.
Go ahead and give interval training a try the next time you work out. It doesn't take much time and it is very effective for fat loss. Keep an eye out for my next article which will tell you why interval training is far superior to traditional cardio.
Matt Maresca is a Certified Personal Trainer by the National Academy of Sports Medicine. His passion is to help rid the world of fads, gimmicks, and misinformation concerning weight loss. His website HealthyBodyRevolution.com is geared toward showing you the most effective and simplest ways to shed bodyfat.
You can e-mail Matt at mattmaresca@schoolofweightloss.com with any questions or to request additional articles to use on your website.
Are You Interested in BMX Racing?
BMX racing is a fun sport for young people. For kids, the basic bike should have 20-inch wheels. Riders under age six can use whatever type of bike they have, even if it's not a true BMX freestyle bike. These little folks might still be riding bikes with wheels as small as 12-inches. Some tracks even have races for Big Wheel bikes.
A cruiser or mountain bike with 24-inch or 26-inch wheels might be okay, too, but check ahead of time with your local track for advice. Many tracks will let you race a mountain bike in the "Cruiser" class.
Whatever bike you use should be equipped this way. Remove all reflectors. Take off the kickstand and chainguard to prevent injury in a wreck.
The bike should have pads on the top tube, stem and crossbar. Most BMX freestyle bikes already have these pads. If your bike doesn't have them, adding this safety feature will cost about $5.
The bike should have at least one working brake. A coaster brake is fine if that's all the bike has. The bike should be in safe working order.
Finally, tie a paper plate to the handlebars. This will be your number plate. When you get to the track, they'll give you a number to put on it. That number will identify you to the judges and fans as you are racing.
Safety is important
For head protection, a helmet is essential. Depending on the track rules, this may need to be a full-face helmet or a helmet with a separate mouthguard. Other tracks will accept any type of inexpensive motocross-style helmet.
Wear protective clothing. Regular long pants or jeans will protect the rider's legs. For arm protection, wear a long-sleeved shirt. Since riders will use their feet, they should wear good sturdy shoes they are comfortable riding in.
Although you can race without gloves, wearing them is a good idea. Be sure they fit well and don't interfere with moving your hands. Finally, bring bike tools and an air pump in case repairs are needed.
Ready to race
To race, a potential rider needs to find a track. Local bike shops may have information on where the nearest track is. Otherwise visit the National Bicycle League (NBL) or American Bicycle Association (ABA) websites. These are the sanctioning bodies of BMX racing. They provide advice and insurance to local tracks. As an NBL or ABA member, you will have some medical insurance if you get hurt on the track during a race and do not have other insurance.
A parent or guardian must accompany the rider to give permission for the child to race. A birth certificate must be shown as proof of age. Most tracks charge between $15 and $35 for a racing license that is licenses good for a year. There is also an entry fee for each race, which is usually between $6 and $10.
For your first visit to a particular track, get there about two hours before the first race starts. Find the registration tent or trailer and sign up.
Then take a walk around the track. Try to remember where the jumps are. Next it's time to practice. Put your helmet and other gear on and follow the others to the starting gate. Watch what everyone else does and where they go. A beginner should put his front wheel against the starting gate, keeping one foot on a pedal and the other one on the ground. Start pedaling when the gate drops. Go slow the first few times until you feel comfortable.
After practice, the races will be posted. The people at the registration tent can tell you where your particular race will be posted and how the race actually works. You will be in a group or "moto" with other riders about your age. Line up with them in the staging area. When your group is called, go up and race! This will probably happen three or four times, depending on the system the track uses, and then it will be over. If you win, you might get a trophy. Even if you don't, you'll have fun.
About the Author
Learn about badminton grip and badminton facts at the Badminton Tips site.
i want to buy a cheap road cycle to go to and from work on.?
i have one in mind but its out of my catalogue. would this be any good? spec is below.
Boss "Corsa" road cycle
£239.00
Features 14 gears and a lightweight road bike frame. 700c tyres give slick road performance with little drag.
Lightweight alloy road bike frame. 14 speed Shimano gears. Ahead handlebar stem. Narrow section tyres and alloy rims
It's difficult to tell really because the details they give are a little sparse. One thing against it is the size, 30-36", no normal manufacturer would have a "one size fits all" like that.
In the same price range are the Dawes Giro 200
http://www.winstanleysbikes.co.uk/product/14403/Dawes_Giro_200_Bike_2008
and the Giro 300
http://www.winstanleysbikes.co.uk/product/14404/Dawes_Giro_300_Bike_2008
which are fairly solid bikes.
If it is for commuting to work and back there are probably better options available. You want something with rack mountings at the back for carrying luggage and although racing tyres are great for speed they are not so good for comfort, a 32 or 37mm tyre would be better. It's a bit more costly but this actually looks a pretty good bike for the price
http://www.winstanleysbikes.co.uk/product/15059/Viking_Windsor_Bike_2008
And the nominees are?
"So, who´s our next governor gonna be, Kyle?" It´s the question on everyone´s mind because, really, nobody knows. It´s not like four years ago when Dick DeVos and Jennifer Granholm had the stage to themselves.
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