Various Exercises for Body Fitness

Posted on June 24, 2008 in health and diseases by editor

No pain, no rain. No wind or ice or gloom of early winter nights to keep you from your appointed rounds of exercise. That’s the big appeal of indoor cycling and rowing. With no excuses, they’re the easiest, surest exercise methods to slim down. To give your heart a bracing but safe workout. To dissolve the day’s accumulation of stress. Because bikes and rowing machines support your weight, you may be able to use them even if you can’t do

other exercises. If your knees or hamstrings are feeling the result of too much running, these machines can save your titness program. And they can be especially valuable for people with moderate arthritis. Biking or rowing, like any exercise, helps you look hetter and lose weight by burning off extra fat, improving muscle tone, and dampening your appetite. By combining biking or rowing with a sensible diet, you can safely lose 1 to 2 pounds a week. For example, if you were to row or cycle at moderate intensity for 30 minutes a day during a week , you’d burn 900 calories (150 calories per workout). And if, during that same week, you cut your calorie intake by about 300 calories a day, you’d be getting rid of another 2,100 calories or so. Between the exercise and the dieting, you can lose nearly a pound a week. Just see your doctor before jumping into such a regimen. He can make sure you’re ready to start and help you with diet and behavior to maximize weight loss.

Starting A New Cycle

If you’re gearing up for weight loss through stationary biking, here’s how to get the most mileage from the expenence.

Make Sure Your Bike Fits

If it doesn’t, you won’t feel comfortable. In fact, you could hurt yourself. Start with the saddle women’s biggest complaint about bikes. Check the width by sitting on it. The saddle should support your pelvic bones, not dig into your flesh. If the saddle does dig into you, have a bike dealer show you some wider ones. If you’re using a gym bike and can’t readily change the seat, cushion it with a foam or sheepskin pad. Then check saddle height. If you push the pedal all the way down with the ball of your foot, your knee should be slightly flexed. Next, adjust the cant-the angle of the saddle. (Even on the cheapest of bikes you should be able to adjust the seat.) If the front is too high, it can cause discomfort. Remedy: Adjust the saddle so the front is parallel to the top tube or tipped slightly down. Once the seat is right, check the handlebar. Set the height and angle so, when you hold it, you lean only slightly forward. Place just a little weight on your arms. That way, you’re not likely to strain your lower back.

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