workout

Three Workout Myths It’s Time To Stop Believing!

There’s a lot of information out there when it comes to trying to have the best possible workout routine. Whether it’s from the internet, from a friend, or from that one guy at the gym, who won’t stop going around giving out unsolicited advice. (You know the one.) However, for every decent piece of workout advice that you come across, you’re likely to end up hearing at least two or three things that are somewhere between pointless and actively dangerous. These kinds of workout myths are a serious pain because they not only waste your time and money but can sometimes have the opposite of the effect that you wanted. To make sure that you don’t fall prey to them, here are a few workout myths that you need to stop believing right now.

Cardio is the Only Way to Lose Weight

Now don’t worry, no one is going to tell you that cardio isn’t important as part of a balanced workout because it definitely is. However, it’s also true that a workout needs more than just cardio in order to be effective. Cardio certainly helps you lose weight as it shifts the balance of calories going in to calories being burned. However, if you’re looking for a more long-term solution, then you need to start incorporating strength training into your workout as well. More muscle means that your body is going to be much better at burning calories while at rest, meaning that it’s going to be far easier to stay in shape in the long run if you’re working out in ways beyond just workout up a sweat on the treadmill.

Sweating Heavily Means You’re Working Out Properly

Speaking of sweat, there’s a stereotype that being drenched in sweat by the end of your workout means you’ve really had a good one. This is not only inaccurate, but it’s the kind of attitude that could actually put your health at risk. Exercising your muscles will increase your body’s temperature, but it’s not sweating that cools you down, it’s the evaporation of that sweat. This means that if you’re drenched in sweat after a workout, your body isn’t actually able to cool down and your body’s temperature is going to keep rising.

Make sure that you’re wearing the right kinds of clothes to work out in. If you’re not wearing breathable fabrics, then you’re going to end up overheating pretty badly. Clothing brands like Gymshark are specially designed to help you stay cool and comfortable while you work out. This Gymshark coupon code can help you save some money on workout gear without having to sacrifice quality at all. You should also make sure not to exercise in places where it’s especially hot or humid since that’s going to greatly increase your chance of overheating.

You Need to Work Out Every Single Day

Working out regularly and often is important, there’s no doubt about that, but the idea that you need to work out every single day is ridiculous. Not only is it not going to make much of a positive difference, working out every day can actually make your workouts less effective. This is because you build muscles while you rest, not while you’re working out. If you don’t give your body a chance to rest then at best, you’re going to end up wasting your time, and at worst, you could do yourself some serious damage.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The Cost Of Fitness

All things being equal, the amount of money that you are able to devote to getting and then staying fit shouldn’t make that much of a difference. After all, fitness is about the simple conversion of energy into output, and being able to maintain that for as long as possible. So it’s reasonable to assume that if you can run (or even just walk), then you don’t need to spend a fortune on maintaining your fitness.

Don’t need to… but that doesn’t mean you won’t want to. When you come to take your fitness regime seriously, it tends to only be a matter of time before you find yourself seduced by options. Sure, you could run in any old sneakers, but wouldn’t it be better to invest in a pair that’s going to support your feet that little bit more? And yes you could juice by hand (if you don’t mind a lot of pulp, bits and wastage…), but why not invest in a better result using the likes of a Super Angel 5500 juicer instead? And then the biggest financial suck of them all: should you workout at home, or let a gym membership encourage you to maintain your fitness?

It would be unreasonable to try and pretend that not spending money on fitness doesn’t make a difference. We might wish it wasn’t the case but, generally, if you invest more financially then you stand to get more out of it.

However… it’s by no means necessary for you to spend a lot of money to get fit. It might help, give you an edge, but it’s not going to be able to change the simple biology that powers fitness. You’re still going to be able to get fit no matter how much you have to invest into it – you might just have to work a little harder!

Even if you do have the funds to spend and are inclined to do so, it’s worth asking if you really have to. As a general rule, always try the cheapest method of exercising, diet changes or equipment purchase first. Only when you’re satisfied that something is missing from that should you be tempted to spend more money.

However, whether you can or can’t afford to splurge, there are a few basic golden rules to keep in mind:

#1 Money Does Not Equal Fitness

Just because you invest in great workout gear doesn’t mean that you’re going to be fitter for it. Don’t persuade yourself that you’ve done your bit in focusing on your fitness; now you need to put that gear to use.

#2 Try Before You Buy

Whether you have a lot to spend or a little, trying before you buy is a good principle to stick to. If possible, have a sample of a gym before signing up to a membership. Don’t just assume something is going to be great because they claim it is.

#3 Sell On What Doesn’t Work For You

If you invest in a piece of exercise equipment and then find it doesn’t work for you, then don’t put it in the attic and forget about it. Sell it on, then you can use the funds raised to invest in something that might actually work for you.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Are You Burning out Without Even Knowing It?

When you first started working out, you probably thought about staying in the gym for as long as possible, until your muscles wore out and until you couldn’t possibly move anymore. That burning feeling probably gave you a great sense of accomplishment and you most likely went home with a big smile on your face.

However, come the next session, you probably didn’t work as hard and it wouldn’t be surprising if you even left the gym earlier. This probably continued for a couple of weeks until your gym membership expired and you couldn’t be bothered to renew it, you started eating junk food instead of prepping your meals and you probably started taking the elevator instead of the stairs again.

Don’t Set High Expectations

You should never set your expectations too high. Don’t expect to sustain wearing out your body every day for a week. Don’t expect to jump from 6 reps to 10 within just a few days. Fitness is all about sustainability and setting goals that are within your reach. If you make drastic changes to your lifestyle, then your body won’t be able to cope and you’ll just sink back into old habits before you know it.

Instead of setting high expectations, keep them low. Tell yourself that you’ll start by taking the stairs instead of the elevator, and set that as your goal. If you do that in addition to working out 3 days a week and changing your diet, those are too many drastic changes for your body to cope with. If you don’t have the mental fortitude to cope with those changes (not many people do) then you’re ultimately going to sink back into old habits. Don’t burn yourself out, take it easy, and set realistic goals for yourself.

Always Seek Help

It doesn’t matter if you work out in a group of friends or on your own, you always need a second opinion to help you decide if what you’re doing is right or wrong. Services like Marc Dressen Personal Training are fantastic examples of help. A personal trainer will be able to keep you on track, recording your progress and setting goals for you that can be attained. They are professionals that know all about working out, weight loss and health, meaning they have the authority to tell you if you’re doing something wrong or right.

Your gym buddy (if you don’t have one, you should find one!) will also be able to tell you if you’re working too hard. A gym buddy can also make working out a bit more fun and friendly, since going together with someone you know is a lot more relaxing and entertaining than going alone. You’ll always have someone to compare yourself to, and you can help moderate each other’s workout routines so that you’re not pushing yourselves too hard.

Final Words

Burning yourself out is a big no-no. Not only will you quickly slump back into old habits, you’ll also fail to maintain your goals and ultimately waste your time and effort. Start slow, stay slow, and keep it steady so that you’re not overexerting yourself.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

5 Simple Ways to Get Your Beach Body

We all want to look fabulous in our bikinis and swim costumes, but how do we do it? Sometimes it can be hard to maintain a rigorous diet, especially if you have a busy schedule to work around. No more confusion, because here are just a few simple tips on how to get that sexy body for this summer.

Walk Instead of Driving

Not only is it good for you physically, but the mental benefits are fantastic too. A few moments of fresh air is great for the brain and helps you to clear your head. It gives you a chance to think things through like ‘what holiday do I want this year?’ Or ‘where do I see myself in 10 years?’. If you’re walking with someone, it’s even better. This gives you time to socialize, instead of having the pressure of driving to ruin it. So next time you need to pop down to the corner shop, think about walking instead.

Get Down to the Gym

Working out at the gym at least 4 times a week, for one hour, is a fantastic way to get into shape. Not only is it good for your body, but it’s great for your mental wellbeing. It gets your brain stimulated and pumped up for the day ahead! If you’re just starting, take it easy. Whether it’s doing cardio or muscles, keep it at a steady pace for the first few weeks. Even if you’re unable to go to the gym for the day, slot some time in to do some exercise at home. A portable sit-up bench from an online store, such as Sportzbits would do just the trick.

Eat Breakfast Every Day

Start your day off properly and enjoy a healthy breakfast. You know that myth about it being the most important meal of the day? Well, that’s true. Eating breakfast stops you from snacking, and it makes you less hungry, which means you eat smaller sized meals throughout the day.

Cut Back on Fatty Foods

We can all agree that’s it tempting to eat that chocolate bar over the healthier options, but at the end of the day, it may taste better, but it’s not helping us to lose weight. Also, instead of eating a takeaway, try experimenting with more healthy foods in the kitchen. Not only does it save you money, but it’s a fun, new hobby to get involved with. There are tons of blogs dedicated to healthy and unique dishes, for example, Sprouted Kitchen to get you on the right track.

Set Goals

Lastly, be realistic with yourself and set goals. Losing weight or toning your body won’t happen overnight. Buy a calendar or a diary to keep track of what you are doing to achieve your beach body and keep working towards it. You could even use websites such as, MyFitnessPal which keep track of your calories and help you to follow a particular diet. Have a fitness buddy too! You and your friend/partner could set goals together and work as a team.

Follow these steps, and you’ll be well on your way to looking good for this summer!

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

The Struggle Of Staying Healthy

No one embarks on a fitness program with the view that they’ll ever end up back where they started. You take a breath and begin counting calories, eating healthily, or start a gym routine and when you do it you do it with the best intentions. Than watch the pounds fall off and the inches shrink away all due to your hard work and determination. You eat better than ever and you finally make it to goal weight

Once you get to goal weight, you must adjust your currently weight loss lifestyle to suit one of maintenance and that’s where most people slip up and fall. Getting healthy is one thing, staying healthy? That’s a big struggle. It’s not because you don’t want to keep up the lifestyle you’ve achieved, but it’s a transition from losing weight to maintenance and reverting to old habits can seem so easy! Whether you’ve achieved your goal by yourself at home, or you’ve achieved your goal with the help of a weight loss clinic, it isn’t easy to stay at that goal weight and it takes a lot more grit than losing the weight in the first place. With these tips, you can keep the weight off and enjoy life as much as you always have at your goal weight:

Remember the Changes

The key to keeping the weight off and staying at your ideal weight is down to the long-term changes you make. The changes you made with your food need to stay the same or as close as possible. By sticking to lower calories and upping your protein intake, you can feel fuller for longer and be less likely to snack throughout the day.

Planning is Key

Planning your meals and sticking to that plan is going to help you maintain healthier eating habits. This includes eating out and family events that involve food – plan for those meals out so that you can make informed decisions. There’s no reason you can’t enjoy a night out with your friends – if you stick to your plan you can be happy and comfortable.

Keep up the Activity

Your exercise routine may have been vigorous while you’ve been losing the weight so scale back slightly and change up your routine. Instead of working out seven days a week, aim for five instead!

Support will always help. Talk to your doctor, your friends and your family about your weight loss and your maintenance goals. You need to have the right support to maintain how well you’ve done.

Ultimately, your health is going to depend on your level of willpower and your ability to stick with your new, healthy habits instead of thinking that just because you’ve reached your goal, you’ll be able to keep your new health and fitness with pizza! Reverting to old habits will also revert you back to that mental health state you were in before you embarked on your fitness journey. Don’t go back there, stay focused and stay healthy.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Supplement Your Fitness Goals With These Diet Changes

It’s not easy sticking with fitness goals; so if you’ve managed to make it for longer than a few weeks, you should be very proud of yourself. Unfortunately, most people will stop their workout routine at this point for several reasons; they’re too busy, their enthusiasm has died down a bit, or they’re not seeing enough results to keep putting in the effort.

Regular exercise is a big step in the right direction, but sometimes it’s not enough to help your body reach peak physical health. If you’re trying to break a lifetime of bad habits; it can help to supplement your fitness goals with a few diet and lifestyle changes to boost the effectiveness of your workout.

Eat Well and at The Right Time

You’ve all heard about the importance of not skipping breakfast. However, if you prefer to do your workouts in the morning, it may be better to wait and have your healthy omelet after you’re done. If you eat breakfast immediately before exercising, not only do you risk making yourself a bit sick, but your body has to burn off what you’ve just eaten before tapping into the fat reserves that you want to burn.

Add More Protein to Your Diet

If you find that you’re still snacking as much as you used to before you began working out (even if the snacks are of the healthy variety); you might want to look into adding more protein to your diet. Protein will curb your appetite so you’re no longer snacking throughout the day, and it helps you burn fat and build muscle during your workouts. You can get your protein fix from eggs, almonds, chicken breasts, broccoli, or lean beef. You don’t need to resort to whey protein shakes unless you think they could benefit your personal workout. Try increasing your protein intake before you try other hunger suppressing supplements such as the HCGDiet.com.

Get enough sleep

Regular workouts should be helping you to sleep easier anyway, but if you’re not getting your recommended hours per night; you’re actually hurting your weight loss efforts. You could be doing everything right; balancing cardio with weight training, eating the right foods, and drinking plenty of water. But if you’re sleeping less than seven hours a night, you could, in fact, be undoing all your hard work.

Sleep deprivation disrupts your body’s ability to store insulin, which is responsible for removing fatty acids and lipids from your bloodstream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually, this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. On a wider scale, lack of sleep reduces your motivation, which is a significant factor of people giving up on their fitness goals. You don’t want to go to the gym or for a quick run when you’re tired. You crave more sugar and caffeine when you’re sleep deprived.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: A Fit Girl’s Guide to her Skincare Routine

Going to the gym, running and being physically active in general is the perfect way to stay healthy and fit. During a workout, the body releases all the built-up toxins, which makes us look and feel amazing afterwards. However, while spending time in the gym helps your complexion stay healthy and your skin breakout-free, you’ll still have to go an extra mile with your pre- and post-workout skin care to make sure your skin is clean, nourishing and beautiful.

No Make-up

Make-up is the pores’ worst enemy, and if you don’t remove it before a workout, you’ll do a lot more damage to the skin than you could ever imagine. Therefore, be sure to clean your face completely before you hit the gym, so that the combination of sweat and oil doesn’t clog your pores. Wash it, use a cleanser to have it fresh and make-up free for a long workout session.

Protect the Skin

Working out outdoors is great for your body, but you must protect your skin when doing so. Don’t forget to apply sunscreen with a protective SPF factor, so you don’t burn on the sun. What’s more, choose lightweight lotions and creams, because they won’t clog your pores, and will let the skin breathe during the workout. UV rays are not the only thing you should protect your skin from during the workout. Namely, gym equipment is filled with bacteria, so you should never put your exposed skin on it. Avoid touching the mat with your face, or bare back. What’s more, don’t touch your face after you’ve used a cardio machine.

Hydrate

Since you’ll sweat a lot during the workout, you must stay hydrated. Drinking plenty of water throughout the entire day is beneficial for both the body and the skin. You’ll have a glowing complexion and a toxin-free body as well. Therefore, be sure to always have a bottle of water with you while you work out.

Shower

When the long exhausting workout is over, the only thing that’ll feel even better than the exercise itself is the soothing shower. It will detox your skin and remove all the dirt and perspiration. However, try not to use water that is too hot or too cold, but go with a lukewarm shower, so that the water doesn’t strip the skin of its vital, natural oils.

Cleanse and Moisturize

Post-workout cleansing is as essential as the one before the workout. Therefore, be sure to follow a cleansing routine that best suits your skin. Use some of the great cleansing Alive skin and hair products, and tone your skin to perfection. A hydrating face wash with almond or cucumber is best for dry skin, while an oil-balancing face wash suits an oily skin. After you’re done with the shower, be sure to apply a moisturizer to the skin while it’s still damp, because this way the moisture is sealed in and the skin becomes more resistant towards dirt. Lotions with aloe vera, cocoa butter, and wheat germ will replenish the skin and make it radiant, soft and nourishing.

Take Care of Redness

Leaving the gym all blotchy and red is a sign you’ve just had an amazing workout, but it doesn’t look quite attractive. Therefore, if you have this problem, be sure to take care of it with soothing moisturizers or skin serums. Look for products with chamomile, azulene, sea whip, and white tea, because they’ll take the pressure off the capillaries and calm the skin down. A gel-based mask is the perfect finishing touch, and it will cool down the skin, and fill the skin cells with the necessary hydration.

Final Thoughts

A regular workout keeps the body strong and healthy, and the skin firm and glowing. However, without a proper skin care routine, the workout won’t be enough to keep the skin plump and beautiful. Therefore, be sure to treat the skin properly before and after the workout, in order to keep it beautiful and radiant all year long.

Emma Lawson is a passionate writer, online article editor and a health enthusiast. In her spare time, she likes to do research, and write articles to create awareness regarding healthy lifestyle. She also strives to suggest innovative home remedies that can help you lead a quality and long life.

Guest Post: 5 Mistakes To Avoid When You Start Exercising

The typical person will begin a workout regimen and stop within six months. The new dieter, on average, doesn’t make it beyond two weeks. The reason is they didn’t see enough results to keep them mentally engaged. When considering the physical body, it is important to be mentally prepared too. It’s a mind over matter thing for those who want to get in shape. Here are five common reasons why people fail at their workout and weight loss journey.

#1 Setting Unrealistic Goals

Have you ever seen someone running a race? There are those who start off with a bang, but they run out of steam half way through. Then there are others that pace themselves throughout the whole journey. The ones who are pacing themselves have learned a thing or two about endurance. They understand that it doesn’t mean anything to make record time on the first lap if you cannot finish the last one. Remember the old saying “slow and steady wins the race?”

Many people start off their journey by doing too much, too quick. They push their bodies far beyond its limit. They expect to have a serious workout and lose 25 pounds in the first week. Things just don’t work that way. It takes time and consistency to be successful. The frequency of the workouts and the intensity is very important. Don’t overestimate your goals. Start slow and increase your time and exercises over a well spanned time frame.

#2 Being Too Easily Distracted

When exercising in your own home, it is easy to be distracted from everything else that is going on. The kids need food, the laundry needs put in the dryer, and you are tired after a long day of work. Sure, exercising at home has its benefits, but it also has the potential for some major distractions. Plan your workouts when you have alone time. You will be far less distracted and able to focus on you.

#3 Doing the Wrong Type of Workout

Most people come up with their own workout based on watching someone else. It can be a person at the gym or one on television. The exercises that you select will directly affect your outcome. Write down your goals and what you hope to accomplish on this journey. Speaking to a personal trainer can help give you insight on the exercises that will get you where you want to be. A trainer can tweak your workout for your body and weight loss goals.

#4 Underestimating Your Eating

Working out and your diet goes hand-in-hand. Do you count calories or do you think that working out should burn whatever you want to eat that day? Many people are in complete denial about what they are putting in their mouth. The quality of calories consumed can hinder your workout and weight loss. Keep it real, and write things down. A food diary is a great way to make sure you are getting the right types of foods in the correct quantities. Calorie counter apps are great for tracking both weight loss and exercise progress.

#5 All Quantity, No Quality

If you go to the gym, take a look at all the people that are getting a quality workout. What is really amazing is the number of people who are just wandering aimlessly around. They may be reading a book while walking at a snail’s pace on the treadmill. Many lift weights that are so light that they look bored. Some go to the gym to exercise out of habit. However, they are on automatic pilot. Ask yourself what you want to get out of your workout. If you want to get good results, then you will need to do some serious exercise. Enjoy your workout time and have some fun. If you don’t enjoy what you are doing, you won’t be able to force yourself to do it for long.

Changing Your Mindset

Working out can be an adventure. To keep yourself in check, make a goal list and upgrade your goals periodically. Once you reach a milestone, pat yourself on the back and set a new one. With dedication and a great mindset, you can have an amazing body in no time. This journey starts in the mind before it ever involves the body.

Protecting Your Body From The Perils Of Training

Exercise is undoubtedly hugely beneficial for your body, but it often presents risks. If you’re starting a workout regime or you train on a regular basis, it’s always important to keep an eye on your body and to do everything possible to protect it from harm. Exercising can turn into you a confident, strong, and fit person, but it can also make you vulnerable to certain illnesses and injuries. Here are some tips to help you protect yourself from the perils of training.

Avoiding Injury

When you play sport, there’s often an element of risk involved. Although it’s not always possible to avoid injury, there are often steps you can take to minimize the risk and keep yourself safe.

Warming up and Cooling Down

Your body needs to be ready for action before you start putting it through its paces. If you jump straight into a session, you could end up with injuries like pulled and torn muscles, and ligament damage. Before you begin any session, include a 5 or 10-minute warm-up. Get your heart rate going, and stretch. After you’ve finished, take time to bring your heart rate down gradually, and stretch out your muscles. This will help to prevent faintness and dizziness, and keep aching muscles at bay the day after.

Perfecting Your Technique

Technique is really important to achieve the best results, but it’s also essential for your health and safety. If you’re doing something wrong, there’s almost always a greater risk of injury. If you’re lifting weights, for example, you need to make sure that your spine is in the right position, and that you’re using the power in your legs to lift. If you don’t lift correctly, this is going to increase pressure on your back, and it could lead to very serious complications.

Equipment Safety and Hygiene

When you’re training, no matter what kind of activity you choose, it’s essential to use the right equipment and adopt good hygiene habits to prevent illness and injury. If you’re boxing, wear a helmet and wrist guards. If you’re swimming, wear a protective sock if you’re worried about verrucas and you haven’t been to a doctor to ask about treatment to remove warts. If you’re playing cricket, make sure you have the right pads on before you practice batting. If you’re at the gym, wipe down the machines before and after you use them. If you’re climbing, check the condition of the harness before you venture up the wall.

Keeping Your Body Fuelled and Hydrated

Many people exercise to lose weight, and they assume that they need to eat less to achieve this goal. When you’re training, your body is burning calories, so you actually need to increase your intake. If you don’t fuel your body, it won’t be able to perform properly. Try and eat at least an hour before you work out, and keep your body hydrated at all times. When you exercise, your body loses fluid through sweat.

When you hear people talking about exercise, you often come across them extolling the virtues of a workout regime. There are so many benefits to be enjoyed, but there are also risks. Hopefully, this guide will help you get the most out of your sessions without putting your health on the line.

Ally Gonzales is the creator of RunningSoleGirl. The go-to place for everything healthy lifestyle and conditioning for running. She’s a runner, speaks a total of five languages, and is a soon-to-be college freshman majoring in Exercise and Sports Science.

Guest Post: Why Cycling is One of the Best Ways to Lose Weight and Stay Fit

The way we live today – with access to plenty of ways to work out, and not enough time or patience to do so – most of us carry at least some weight we could afford to lose. Extra weight, an inadequate diet and a sedentary lifestyle can cause many health problems such as heart disease, diabetes and back problems. That’s more than enough to starting working on yourself straight away. Even if you don’t have any overt health troubles, once you lose those extra pounds you will be surprised at how much more energetic you will feel.

Why Cycling?

One of the main impediments many people face when trying to lose weight is boredom and lack of patience. Because physical activity requires us to invest energy, we often feel lazy and unwilling to even start. When we finally decide to do something about it, we expect instant results because of our effort. Unfortunately, things don’t really work that way. While some exercise is certainly always better than none, this still doesn’t mean that the results will be visible immediately. And because we need to put in long term effort to see long term results, it’s crucial that we choose something we truly enjoy, such as cycling. Cycling can also be done with a friend or an exercise partner – it’s a great way to do something good for your health and enjoy someone’s company at the same time.

What Are the Benefits of Cycling?

Health benefits of cycling are numerous. It is an excellent cardio exercise, which is essential, because the American Heart Association recommends 150 minutes of moderate cardio per week. It’s also great for your muscles, bowels, and overall health. On the practical side of things, cycling beats just about any other form of exercise. Why? Because it doubles as a means of transport. The easiest and most practical way to start losing that extra weight is to drive your bike to work and use it to run errands. You will be getting fit while at the same time saving fuel money and doing your share for the environment – sounds like an overall brilliant plan, right? And when the weather is bad, there’s always indoor cycling.

How to Get Started

Your first step, naturally, is to choose a bike that will suit your needs. New models, such as the Bosch ebike, can be the right choice for beginners, as they have adjustable levels of pedal assistance. That way, you can start out with more help from the electric motor, and tone it down as your fitness levels increase. Choose flatter, but interesting routes to begin with. If weight loss is your ultimate goal, you might also need to modify your diet. The most difficult part is calibrating your calorie intake and finding the balance, so that you lose weight but retain muscles. The first things you should cut from your diet are alcohol, fat, and unhealthy, processed foods. Protein is essential for gaining muscles, so your intake of it shouldn’t be reduced. Be careful with carb reductions too – while you can lower your carb intake to some extent, remember that they are your main source of energy, and you need them to have strength for the intense trainings.

Cycling is one of the most fun and satisfying ways to lose weight and get in shape. Once you invest in a quality bike, it won’t cost you much, and there’s also the added benefit of spending time in the fresh air. Just slather on some sunscreen, choose a scenic route, and you’re off on your path to excellent health and a killer body.

Diana Smith is a full-time mom of two beautiful girls interested in topics related to health and alternative medicine. In her free time, she enjoys exercising and preparing healthy meals for her family.

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