toning

Amazing Health Benefits of a Stationary Bike

Have you ever felt the need to strengthen your lower body or felt like having an equipment that could take care of your fitness needs even when you were feeling lazy in the gym? If your answer is yes, then there is an exercise machine to answer these questions for you – spin bike!

Almost all gyms have a spin bike in them and it looks like a usual exercise bike, which is a stationary cycle that comes with a saddle, pedals, handlebars and a display monitor that shows your heart rate, calories burnt, speed and other details. Apart from this, spin bikes have amazing health benefits which we will share with you in this article.

Great For Cardio Workout

Cardio does not mean just running on the treadmill, sometimes you do need a change. If you do the same exercise daily, your body will become immune to it and it will start having less effect on your metabolism. Cycling on a spin bike can be a great option for your cardio workout as it has great cardiovascular benefits and helps to strengthen your heart and respiratory system without going overboard with it.

Increases Strength in Lower Body

Cycling mostly focuses on strengthening the muscles within your lower body. You can choose to increase or decrease the resistance level depending on your level of comfort. This will help in effectively strengthening and training the lower body. When you start cycling on a spin bike on a regular basis, it will help you in burning fats and exerting your muscles easily. Cycling leads to constant expansion and contraction of your muscles and helps to build the muscles in your lower body.

Lose Weight Faster

Everyone wants to lose weight these days to look fit and reduce their love handles. Cycling on a spin bike will help you in toning down the excess fats in your body and burn the large number of calories. It also helps to strengthen and build your muscles. All you need to do is regularly cycle on a spin bike for close to 20-30 minutes daily, and maintain the consistency.

4.  Improves motion of joints

Cycling on a spin bike helps to improve your joint mobility especially in areas of your knees, ankles, and hips. Everytime you paddle, these joints rotate and helps to strengthen the mobility in the long run.

5. Toned lower body

You might have seen how toned and beautiful the legs and butt of a cyclist are. If you cycle regularly, it will affect the areas of your quads, calves and glutes and help you in sculpting them to shape. Cycling helps to tone down the muscles of your lower body, primarily focusing on your inner thighs, hamstrings, calves, shins and glute muscles.

6. Energy booster

Spin bikes are also called mood lifters. They help in improving the user’s mood and also boosts their level of energy to a considerable extent. It also helps one in reducing stress. You can cycle on a spin bike even when you are watching your favourite show on TV or talking to someone. It further improves the user’s mental health.

Cycling on a stationary bike such as a spin bike not only helps you to loss weight and strengthen your muscles but overall improves your health. Research says that those who cycle regularly, tend to live two years longer than a non-biker and also suffer from 15% less chronic illness. Apart from improving your cardiovascular health, it also helps in improving your overall internal health.


Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

What Are The Best Sports to Tone Up?

Toning is a word that has made a significant apparition in the vocabulary of the fitness world. What does it mean to be toned, you ask? At worst, it means buying the next magazine that promises to tell you all about getting toned up for the summer and starting an unhealthy diet in the hope that you can get to the bikini figure before the end of the summer.

At best, it means losing some fat and gaining muscle mass without getting bulky. And, believe it or not, but you can’t do it in two weeks – in other words, you can forget about the promises of trendy women’s magazines and their miracle diets. Fitness trainers and specialists agree that toning your muscles involves a healthy mix of cardio, strength, and good eating habits, without never starving yourself or risking an injury for dangerous training. Here are some of the best sports to tone up with.

Adopt The Shredding Regime

At the core of losing fat, there’s the need to change your diet to restrict your calories intake without falling into the trap of an unhealthy diet. In fact, you might be wondering right now: Do you have to learn what to eat if you need to learn how to get ripped? The answer is yes, definitely, you need to understand what fuels your body and whether your body needs a low-carb and high-fat diet or a moderate carb and low-fat diet. What you eat, ultimately is what your body becomes.

Additionally, getting ripped is about maximizing your body energy to sustain a workout regime. What this means is that you are likely to need to take a hormonal supplement to help your muscle grow bigger in a shorter time. Achieving a toned body is the result of a workout that focuses on strength to develop your muscles. But you can control the level of toning by introducing cardio and low-resistance exercises.

The Quick Workout That Burns Calories

Most people can find it difficult to get the time to go to the gym and exercise. But it doesn’t mean that you can’t find a workout that works for your busy schedule. All you need is 30 minutes to get some cracking results, assuming that you stick to a quick workout for a long period. Going for a jog for 30 minutes can get you to burn several hundred calories. The main problem with jogging is that it only visibly tones your lower body. If you want to notice improvements in your arms and abs, you will need to vary your workout schedule and combine running with kettlebell exercises, or even dancing. Here again, 30 minutes is a good time to achieve positive results. If you have more time, it’s better to switch to a more involving activity that will help you to tone your full body.

The Long-Term Investment In The Week

When you can invest over one hour of your time several times a week, you can embrace a sport that will help you to develop your strength and your endurance at the same time. Swimming is always a favorite, especially as it is so soft on the joints. It’s difficult to injure yourself when you swim, and you can improve your body shape visibly over a long time.

Toning your muscles implies that you need to work against a resistance, which the water provides when you swim. The resistance of the water is stronger than air; so you are likely to see better results with swimming than with a kettlebell. But more importantly, swimming is a combination of arm strokes. Which engage your shoulder, biceps, triceps, chest, and upper back –, leg kicks and core balance. It’s a full-body workout, and it doesn’t even feel like it! What’s not to like?

Got Lots Of Time To Kill?

If you find that you have a lot of time to dedicate to a sports activity; you may want to get involved in an outdoor workout that trains your entire body. Golf is one of those sport gems that provide full-body training and plenty of wonderful health benefits, and yet, you don’t feel like you are training hard. In reality, an 18-hole round exceeds the 10,000 steps a day recommendation. If you take into account that you need to carry your clubs for the round, you can be burning over 700 calories. Additionally, golf can help to reduce the impact of stress, which is often related to weight gain. It’s a win-win all the way: You’re outdoors and you are toning your muscles and relaxing your mind.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

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