If you want to quit smoking you are in good company. Indeed, thousands of Americans try various smoke cessation methods on any given day. You may have tried some yourself without much success. Here's how to turn it all around and to quit smoking.
1. A positive outlook. If you tell yourself that you cannot quit smoking then you most certainly won't. You need to think positively and imagine yourself smoke-free one day.
2. Don’t do it alone. Just as people need help quitting drinking or losing weight, you may need assistance to stop smoking. An accountability partner can help you here, someone who won't be fooled or swayed by your pleadings. Better yet, if you have a friend that wants to quit smoking, then ask this person to partner with you.
3. Put a plan in place. Don't just say that you will quit smoking. Make a plan to stop. Some people can stop cold turkey, meaning that they will no longer pick up a pack of cigarettes. For others, they may decide that they will finish a pack or a carton and then quit. Create a plan that works for you and not one based on other people's expectations.
4. Eat right, always. The reason you smoke may have everything to do with what you eat. Some people find that if they eat chip they then want to smoke. Others find that their craving for a cigarette matches their appetite for something sweet. Find out what triggers your desire to smoke and change your diet accordingly. Be careful not to get rid of good food as you get rid of the cigarettes.
5. Just drink it up. Just as food can cause cravings certain drinks may do likewise. If drinking alcohol makes you want to smoke, then cut back on your alcohol consumption. Other people find that coffee, tea or soda can bring on the craving. Replace the drinks with water and your cravings will go away.
6. How long do your cravings last? A craving for a cigarette, fortunately, usually will only last a few minutes. It is at that time you will feel the most under assault. Hold your ground! You may also discover that certain environments entice you to smoke a cigarette. A dimly lit bar, a dance hall or some other public venue may make you think about smoking. It would be best to avoid those places especially as you begin to stop smoking.
7. Increase your exercising. One way to help yourself quit smoking is to replace that bad habit with a good one. And what better good habit is there than to exercise? Make a point to exercise more or take up a new routine. Start slowly as you may become winded easily. Gradually work your way up to a more robust routine. Even a short spurt of movement can help wash your cravings. So, just move it!
8. Choose your friends wisely. If you hang around smokers mostly you'll be tempted to pick up the cigarette. It is during this time that you need to lean on friends that do not smoke who won't light up in your presence. A permanent change of friends may be necessary if your smoker friends just do not understand.
9. Keep yourself busy. It has been said, “idle hands are the devil’s tool.” A lack of busyness on your part can have you thinking about smoking. It is during this time, especially when you first stop smoking, that you must occupy yourself accordingly. You don't have to get involved in frenetic activity, but you should keep yourself busy nonetheless.
10. Know why you want to quit. You may want to quit for yourself, but you may need other reasons to quit. Consider the impact smoking has on your love ones. If you develop cancer and die early you will be without your family. Importantly, you will miss many milestones for your children and grandchildren.
Stop Smoking Considerations
For some people, stopping smoking is too hard to imagine. Unfortunately, there are smokeless cigarettes and other tools you can use that can help you through this time advises FitVapes. Discover what works best for you and pursue those avenues with diligence. Your health, indeed your life may depend upon it.
Christopher Columbus discovered a new world, but he also uncovered many of its riches, including tobacco. Cigars were unheard of in Europe before Columbus, but soon became one of the most desirable of all leaves and is now imbibed by hundreds of millions of people the world over. Cigars are at the top of the tobacco leaf chain, what Columbus brought home with him to the old world. The rest is now history.
Cigar is derived from the Spanish word cigarro, itself quite possibly based on a Mayan word meaning “to smoke rolled tobacco leaves.” It wasn’t until the early 18th century that the word “cigar” was widely used in the English language explains the Florida Tobacco Shop.
Columbus’ crew were introduced to tobacco by natives living on the island of Hispaniola in the Caribbean. The natives presented the leaves to Columbus who found the fragrance odd, but enticing. They learned that the tobacco leaves could be rolled and smoked, a hobby created by the Europeans. Soon, European explorers from other countries also learned how to smoke rolled tobacco.
As happens with many new habits, tobacco use exploded as people found it both enjoyable and beneficial. Early on, it was thought that tobacco had certain medicinal benefits, what has since been disproven. Tobacco may have a more psychological benefit, especially in cigars as these are carefully consumed.
By the late 19th century, Cuba, Florida and New York, became important centers for cigar production. Cuba and Florida produced the leaves, while New York rolled the leaves into cigars. Or at least private citizens in New York apartments did the rolling. Tens of thousands of small, family-operated shops were in place in the early 20th century, where cigars were hand rolled and sold on the spot.
Today, cigars are typically made by machine, but in Cuba as well as in several Central American countries, they’re often hand rolled. Such cigars are prized by aficionados who prefer the traditional production over machine made cigars, the latter often including chemicals not found in handcrafted cigars.
Properly-aged leaves make for the best cigars, a curing process that takes at least 25 days to complete. Following curing, the leaves are permitted to ferment, what brings out the special flavoring that users prize. Several more steps to increase appearance, quality and enhance taste are also taken before the leaves are ready for the manufacturer.
For top quality cigars, most people agree that hand rolling is preferred. It is an exacting process, but a professional hand roller can complete hundreds of cigars every day, looking nearly identical and are also especially moist. Size matters as once the cigars are done they’ll be cut to a uniform size. Buyers may prefer a hand rolled cigar, but they also want it to look nearly identical each time they pick one up.
Some people stay away from machine-produced cigars, finding that the manufacturers routinely fill them with chopped tobacco leaves. Such cigars usually burn differently too, which is why smokers prefer the hand rolled variety.
Cigars are composed of three types of tobacco leaves including a wrapper, binder and filler. The filler represents the bulk of the cigar, a bound bunch of tobacco leaves at that. When hand folded, air can seep through the cigar to enhance its taste.
Cigars are measured both by its ring gauge and its length. Coronas, also known as parej, are the most popular cigar shape. They have a cylindrical body, a single open end, uniform sides and a rounded cap on the other end that is sliced off before smoking.
If a cigar is irregularly shaped, then it is a figurado. Once very popular they have largely disappeared. However, some cigar aficionados prefer them, recognizing the unique taste they provide. Other cigars include cigarillos and little cigars, the latter paralleling the size of cigarettes.
According to the CDC, some 1/3 of all adults and about 17 percent of all children in the U.S. are classified as obese. It’s no secret, then, that the country is experiencing a health crisis. The problem stems from a food culture that places greater emphasis on quick and easy rather than fresh and nutritious, and folks are only now beginning to wake up and realize the health risks.But even those who still give in to tasty processed treats wouldlikely prefer to eat better and live a healthier lifestyle.
So for the moment lets eschew fad diets and crash weight loss trends and instead focus on practical, healthy eating tips combine with a regular gym routine, such as through Fitness 19. This list is geared towards promoting general wellness, staving off future illness (such as diabetes and heart disease) and encouraging weight loss.
This has become a sort-of generic rallying cry of the health industry but there is a reason for that: natural is best. Packaged, processed foods with a laundry list of ingredients and additives will never be good for anyone while all-natural produce and hormone-free, antibiotic-free meat are the gold standards. Aside from the obvious health benefits -- organic produce is rich in vitamins, minerals and enzymes—locally sourced organize produce also benefits the environment. Those who visit farmers markets on a regular basis for their fruits and veggies not only support local growers but also promote sustainable consumption.
One daily16-20 ounce serving of a fruit and vegetable smoothie incorporating things like apples, avocados and berries provides more greenery in your diet than most people get all week. Smoothies are always increasing in popularity for a variety of these kinds of reasons—also they require little digestion so they won’t weigh you down. In the end, the energy boost provided by a smoothie as well as the ability to customize the drink and mix and match fruits and vegetables make for a popular and easy-to-implement dietary supplement.
Maintain a proper pH level
This may sound scientific, but maintaining a proper body pH level is merely about controlling your alkaline and acid intake. Vegetables are high in alkalinity and should be consumed 80% of the time compared with acidic foods, such as meat, corn, dairy, caffeine and sugar, which should be capped at 20%.
The first meal of the day should ideally be the smallest, as a large breakfast will have the very negative effect of weighing you down and inhibiting your digestion throughout the course of the day. Starting with oats and fruits in the morning and transitioning to salads, soups and grains at lunch before enjoying a more substantial, protein-based dinner (if you are a meat eater) is an ideal daily dietary routine.
Cut out dairy and gluten
Dairy is a staple of the western diet and gluten is a grain protein found in many common items such as soy sauce and beer. Dairy contains a protein called casein, which is very difficult for the body to process. The same can be said for gluten itself, which the body also has a difficult time digesting.
These are just a few tips that can help reduce poor eating habits and get you on a clear path to overall wellness. And when you combine a proper diet with regular exercise, you’re guaranteed to watch the poundage melt away.
Laziness and comfort often go hand and hand. It’s for this reason that exercise is often left out of the equation entirely when planning a daily routine. After all, who’s really interested in hitting the gym before work when there’s another hour or two of sleep to be had? But as we age, many of the more sedentary folks out there begin to notice their body turning on them. Weight gain, high blood pressure, stamina issues – these are all common problems for those without a consistent workout routine.
It’s no stretch, then, to say that those who enjoy their relaxation probably haven’t exercised in a good long while. And those who haven’t exercised in a good long while are going to be approaching the idea of working out as a beginner. Nothing wrong with that, as thereare plenty of routines out there for beginners.
Get into a gym habit
The first thing folks who are thinking about getting healthy need to do is create a gym habit, such as through Fitness 19. This is paramount above all else. The best way formerly gym-shy folks can achieve this is to create a cue. Don’t just spend lots of cash on new clothes and equipment; strategically place that equipment near the door, beside the bed, or in the passenger seat in the car. Make it a constant reminder.
Another idea is to make the post-training shake the night before to set the cue, and by the time morning comes the notion of hitting the gym is still forefront in the mind.
A person should follow through on the routine he or she starts. This is also good for people with motivation problems. By choosing one single principal and continuing with it, focusing and motivation become easier. Regarding beginners, most experts recommend starting with a full-body strength-training regimen. But before learning any comprehensive exercises, the beginner must first ensure he or she can do five full bar pull-ups with no issues. Only then can he or she focus on other strength training exercises.
Concentrate on the fundamentals
Here are six categories of fundamental exercises. Anyone thinking about getting fit should become proficient in at least one workout from each category.
Hip hinge – workouts include conventional deadlift and sumo deadlift.
Single leg – workouts include reverse, lateral and forward lunges.
Pushing – workouts include pushups, bench presses, military presses and dumbbell presses.
Pulling – workouts include chest and barbell rows, single-arm standing cable and dumbbell rows, and the classic pull-ups and chin-ups.
Core training – workouts include chops, presses, overhead lifts and roll-outs.
Squats – workouts include front and back squats, goblets and box squats.
If there’s one thing over all else that folks should take away from this article, it’s the notion of habit. Because anyone who has a hard time getting motivated in general is most likely not going to establish a firm gym routine. Getting in the habit of going to the gym a few times a week is the key that will unlock all other fitness, health and wellness doors.
We all say it to ourselves whenever we finally do make it to the gym, “I’m going to workout every day of the week.”
For some of us, even three or four days a week would be an accomplishment.
Our gym schedule typically hovers around a sporadic one to three times a month with a few two or three day runs scattered in here and there. But what if we could be more consistent about exercising and working out?
What if we really could do it every day?
The Benefit of Exercising Every Day
The great thing about exercising daily is that it allows you to put less of a premium on the optimal type of workout or activity and allows you to just focus on doing something you enjoy or working out without feeling the pressure to accomplish a lot.
Daily activity at varying intensity is incredibly beneficial to the human body, especially for those of who work idle desk jobs where we’re often sitting down.
Not only that, but regular exercise boosts your energy and gives you more stamina, making you more likely to want to workout.
So what’s the secret to getting outside or getting yourself to the gym every day?
Here are a few things that might help.
1. Realize that the consistency is more important than the type of exercise.
What you do in the gym will matter less if you’re doing something on a regular schedule. Even if it’s not every day, going to the gym three or four times a week and running, lifting weights, using the rowing machine or whatever else you find to do will be tremendously beneficial. You’ll likely notice a significant improvement in how you feel (and maybe even how you look) within a couple of weeks.
So let that be a motivating factor for you.
It doesn’t have to be a big investment of time either. Start out with 30 minutes and work your way up to an hour or so.
2. Don’t view a day off as breaking the cycle.
A lot of people will make to the gym three days in a row, then take a couple days off and feel like they’ve already lost their footing.
That can be demotivating, but keep in mind that a couple days away is not enough time to erase past progress. If you’re even halfway sensible about your diet and what you’re putting into your body, you can pick back up where you left off and get right back on your workout schedule.
Expect to take days off and have pockets of two to three days where you just don’t get a workout in.
Just know that it’s not a good excuse to throw in the towel.
3. Exercise by doing things you enjoy.
Maybe you’re an outdoors type of person. If that’s the case, don’t commit to workout inside every day.
Instead, diversify your workout by spending one day at the track, another on a hiking trail and then spend a day paying your dues in the gym.
Just because you’re exercising doesn’t mean you have to be miserable. Do things you enjoy to stay motivated.
On a practical level, where your gym is located relative to your home is important in this regard. Finding a gym that’s close to you, perhaps with multiple locations like Fitness19, should be a priority and should take precedence over a gym that might have classes you like better or some other perk you want to have access to.
Go with whatever is close so that you’ll have an easier time making the drive.
That alone can help you stick to a consistent workout schedule.
Contrary to what some people think the brain is not a muscle. It is an organ, something that is found in nearly every creature on earth and under the sea. It is the most complex organ in your body and contains billions of nerve cells. These cells are organized in patterns and influence movement, sensation, thought, emotion and behavior. A superhighway of nerves connects your brain to the rest of your body and sends out messages in nano seconds.
The largest part of your brain is known as the cerebrum. The cerebral cortex represents the outer layer of the cerebrum.
The cerebrum has two hemispheres divided by a fissure. The two sections communicate with each other with the left side of the brain usually handling the right side of the body and the right side of the brain handling the left side of the body according to the Mayo Clinic.
Each hemisphere is composed of four lobes. Your short-term memory and movement as well as your problem-solving, thinking and organizing abilities are controlled by your frontal lobes. The parietal lobe handles sensory information including touch, taste and temperature. The occipital lobes are tasked with processing images from your eyes and that information is placed into storage. Taste, smell and sound are handled by the temporal lobe.
Other parts of your brain include the cerebellum which is found behind your brain. It takes sensory information from your eyes, ears and muscles to coordinate movement. What connects the brain to the spinal cord is the brainstem. Here, breathing, blood pressure and your heart rate are controlled. Your ability to sleep is also managed here.
The thalamus, hypothalamus and hippocampus are found deep within each side of your brain. Messages that go between the spinal cord and the cerebral hemispheres are managed by the thalamus. The hypothalamus regulates emotions as well as your body's temperature, sleeping and eating. The hippocampus sends and retrieves memories to the cerebrum.
With the brain sending out billions of signals per second, how is that information spread across the entire body? The peripheral nervous system is how, extending beyond the spinal cord and the brain itself to enable you to perform many tasks, even instantaneously. For instance, you are driving down the road and suddenly a deer leaps before your vehicle. You swerve, just missing the deer and manage to keep control of your car. That rapid thinking and action comes from your brain, sending signals to your hands and feet to take invasive action.
Examining your nervous system closer there are two significant branch types that come from the main cell body. Axons are tasked with carrying signals from the cell body to other cells, while dendrites receive incoming messages. When working together these nerve cells or neurons provide rapid communication as in the example of the deer running in front of your car. Chemicals, known as neurotransmitters send information through the synapse then sending information between neurons and enabling you to communicate, move about, think and feel.
Of course, all this brain information is only as good as the person using it. Even then, many of us do not use our brains fully, something that LearningRX has sought to change through brain training, what leads to enhanced learning.
Having a flat stomach is far more important than just for the sake of vanity, as excessive abdominal fat is a precursor to various chronic disorders. Visceral fat, which is the kind of fat that causes the stomach to bulge out surrounds the organs and could lead to cardiovascular disorders, diabetes, some forms of malignant tumours, and insulin resistance. If you have tried all forms of exercises and diets to cut down your belly, you might want to look into other factors such as hormonal imbalances, age and other genetic reasons that may be the cause of stubborn belly fat.
Here is some insight on why stubborn abdominal fat continues to persist.
1. Age matters.
With age, the body starts to lose or gain weight depending upon various factors within and outside the body. For one, both genders experience a declining metabolic rate with the progress of age. In addition, menopause is one factor that women have to take into account. Most women who gain weight after menopause usually do so around the abdomen. During menopause, the production of specific hormones such as progesterone and oestrogen start to become slower. This causes a shift in the hormonal balance which makes it difficult to lose weight around the abdomen.
2. Wrong workouts.
You might be going in for a daily run or participating in a spin class without fail every day, but the fact is that cardio exercises alone do not help in reducing fat around the abdomen. It is vital to blend a combination of cardiovascular training with weight training in order to increase muscle mass that in turn can cause fat to burn. Health experts recommend a moderate intensity exercise of approximately 250 minutes every week or indulge in high intensity exercise of 125 minutes.
3. Blame processed foods.
Food products made from bleached and refined white flour such as white bread, crisps, and crackers in addition to aerated and caffeinated sweetened drinks increase the inflammation within the body. According to food experts in the Mayo Clinic, inflammation and belly fat go hand in hand and hence eating an excess of processed foods will only hamper one's ability to reduce stomach fat. In order to prevent excess belly fat, it is important to incorporate natural foods such as whole green produce, whole grains, fruits and vegetables that are abundant in antioxidants which can help in fighting inflammation.
4. Push your workout even further.
You will need to ramp up your exercise schedule if it is not challenging enough to banish stubborn abdominal fat. According to research published in Medicine And Science In Sports And Exercise, it was reported that participants who accomplished a high intensity exercise regimen lost more fat around their stomach than those who continued to perform low intensity exercises. In fact, it was seen that low intensity exercise did not contribute to any form of significant changes in the body. The reason why exercise needs to be at its full intensity is because the objective of the exercise is to burn additional calories, which is what high intensity exercise does. A high intensity exercise means to go all out for as long as one can. If the thought of doing so sounds intimidating, you might want to think of it in a more positive manner: you will burn faster calories in a short time as possible.
5. Stress, anxiety and strains.
You might be constantly stressed over so many factors that take place in your daily life such as paying the bills, meeting deadlines, dealing with kids etc. Having daily stress makes it even more difficult to drop unwanted weight, especially from the abdomen. Stress causes most people to reach out for high calorie and high-fat food products whenever they are stressed and additionally stress hormones known as cortisol causes fat to increase while enlarging fat cells. It has been seen that greater levels of cortisol in the body are closely connected with excessive visceral fat.
The United States is slowly but surely becoming a health-conscious country. This is seen in everything from the move away from so much fast food consumption to more and more folks getting up and getting in shape at the local gym. But many Americans still retain some nasty habits, one of which is cigarette smoking. While the sheer amount of smokers in the country may have dwindled over the years, tobacco use is still the single largest cause of death and disease in the United States. That means the war against tobacco is far from won.
Those who are addicted to tobacco products know full well how difficult it can be to get that monkey off the back. But here are some modern methods that have proven, high success rates.
Interestingly, doctors and scientists hit upon a successful smoking-cessation method while developing anti-depression medications. Zyban was one of the first of these medicines, and today it has helped countless folks kick smoking for good. In fact, Zyban has a proven 30% success rate at helping people stay off the cigarette after three months and a 15% overall success rate after one year. Chantix was a medication developed strictly as a smoking cessation aid, and it works by blocking nicotine receptors in the brain. In various studies, Chantix has shown a 44% success rate after three months. Those who are interested in these medications should consult their doctor.
Many people may be hesitant to go the prescription medication route when deciding on quitting-smoking tactics. And that’s okay. There are more over-the-counter smoking cessation aids on the market than ever, and many of them have high success rate. Nicotine replacement therapies, for example, operate by delivering nicotine to the user via other methods than inhalation. Nicotine gum and the patch are just two products that can be purchased over the counter and replace traditional cigarettes. More recently, e-cigarettes are proving to be effective stop-smoking aids. Any one of these three items can help a person stay off the cigarette for good.
There are also some other treatment options that may be though of as “new-agey” in certain circles, but have proven results as well. Hypnosis is one such option, and it works by utilizing the power of suggestion to condition the brain into believing it no longer needs cigarettes. Since hypnosis takes route deep in the subconscious, it is a therapy that shouldn’t be disregarded out of hand. Acupuncture is one other non-medication therapy that has proven results. That’s because it triggers relaxation endorphins within the body that ease stress and help prevent cigarette cravings. Behavioral therapy is another method that breaks the habit of smoking while helping the smoker to build coping skills when facing withdrawal symptoms.
These are just some methods those who are looking to kick the smoking habit for good can employ. Those new to the world of e-cigarettes, and who would like some nuts-and-bolts data as well as product info, can go check out what’s on display over at Smokeless Image Electronic Cigarettes
The results are in, and according to a number of medical studies, e-cigarettes have proven to be just as effective as the patch when it comes to helping smokers kick the habit for good. That’s why every year more and more habitual tobacco smokers are turning to the electronic version in the hopes they can finally curb their smoke-filled ways. It doesn’t hurt that many celebrities have taken up the cause as well. After all, for many years it was the legends of stage and screen that made smoking paper cigarettes appear cool to the masses. But celebrities are real people too, and like any real person with an ingrained habit, oftentimes assistance is required in order to quit.
With that in mind, here are some celebrities who, over the last few years, have made “vaping” cooler than tobacco.
As Jack Dawson in 1997’s mega smash hit “Titanic,” Leo was seen enjoying a rolled cigarette or two. This is to say nothing of the actor’s reported penchant for fine cigars in real life. But now DiCaprio is all grown up (he’s nearly 40 now) and seems intent on eliminating some past bad habits. The newly mature actor has been snapped in public puffing on that most electronic of nicotine delivery devices, the vaporizer.
The Former “The View” host polarized audiences with her stance against vaccines, but one thing she doesn’t seem to have a problem with is e-cigarettes. She’s such a fan, in fact, that she’s become a spokesmodel for the product, appearing in many television and print ads vaping happily.
Katherine Heigl’s stock as an actor may have dropped in recent years (slamming everyone you’ve ever worked with in Hollywood tends to have that effect), but she deserves a lot of credit for raising the profile of the e-cigarette and bringing the device into the mainstream. Her 2010 appearance on Letterman, in many ways, was historic, at least in the fact it was the first time any celebrity puffed on a vaporizer on a major talk show. Even Letterman was curious, joining right in with Heigl on his own show and puffing away. Later, in an interview with “Parade,” Heigl said that by using e-cigarettes she had stayed off the paper version for six whole months.
In the 1980s, Quaid was a handsome leading man with a smile that could cut glass. He starred in such hits as “Enemy Mine” and “The Right Stuff,” and for a while it seemed like his star would never stop rising. But age comes to us all, and if you have a smoking habit of the kind Quaid is reported to have, the years of inhaling take their toll on the respiratory system. Apparently he knows this, which is why he’s been seen out vaping in public.
The famously nasty host of “American Idol” and “The X Factor” did a very good job of keeping his tobacco habit under wraps for the majority of his time in the public eye. However, like Quaid and many other “over-50s” who want to quit smoking, the e-cig seems to work for him. Combined with his vitamin injections and Botox, perhaps he’s finally stumbled upon the fountain of youth – at least artificially.
Those who do want to kick cigarettes for good should head over to the nearest online retailer of e-cigarettes, likeSmokeless Image Electronic Cigarettes, and check out what’s available. Folks can find information, starter kits, Cartomizers, batteries, and everything else needed to finally take the e-cigarette challenge and make paper cigs a thing of the past.
Starting an exercise regimen is right up your alley, but where you get started may be one of your biggest challenges. Much depends on your time and budget; outside weather conditions can also be a factor.
Indoor cycling is an exercise option that may work best for you for two reasons. First, you avoid gym time and the costs associated with that. Second, it doesn’t matter what the weather conditions are outside — you can get cycling from the comfort of your home with food, drink and entertainment nearby. Here is what you need to know about indoor cycling.
Buy a stationary bike.
It all begins with a stationary bike. The types of bikes used can vary too from the simple seat with pedal arrangement to the comfy chair with pedal straps, back support and monitor.
Before you make your selection, visit a sporting goods store to test the various models available. Familiarize yourself with how each one works and only choose the type you feel most comfortable with.
Recumbent, stationary or upright bike.
Essentially, there are three bike designs that you will consider: recumbent , stationary and upright. Choose a recumbent bike if you have back problems, a stationary bike if you have knee problems or an upright bike if neither problem applies.
If you choose a recumbent bike, you will sit up straight while getting a work out. You also will be able to hold on to the seat handles and view your workout monitor or other screen. This type of bike is desired by people who don’t have problems, but want to view the news or surf the Internet while working out.
In choosing an upright bike, you can strengthen your core muscles . Your midsection will get a great work out with your back benefiting tremendously. Other muscles that will get a workout include your quadriceps, hamstrings and the back of your thighs advises Empower Cycling Studio .
Mix up your work outs.
Quite frankly, exercising can quickly become boring. Even exceedingly so. For some people, solitary work outs simply do not work out — they need to exercise with others in a bid to gain mutual support.
Even so, there are some things you can do to maintain your solitary work out. The most important is to simply mix up your routine. You may find that alternating between speed and endurance will propel you forward. For instance, you might consider cardiovascular fitness (aerobic) one day, by sprinting and resting often. The next day you might work on your endurance by pedaling longer each time.
You might also set goals to track your progress and to maintain momentum. For instance, you could establish certain short range goals — weekly, monthly — as well as longer term goals — quarterly, annually — for you to reach. Then, track your progress and work toward lifting your goals to the next level.
Join a gym.
Even if you maintain your personal exercise regimen with care, you may still miss the camaraderie of others who can keep you company, push you to greater heights or simply share their own sufferings. This is where a gym membership can come in handy.
Not just a any gym membership either. Rather, you may prefer to work with a cycling studio that specializes in indoor cycling. Why work out with weight lifters when you have no exercise commonality to draw from?
Today’s cycling studios know how to mix things up too. All the current rage is spoga — cycle and yoga — what combines indoor cycling with core strengthening and yoga poses. Lots of people like to start their day with spoga or end it in bid to offload stress. Another option is Spilates, what combines Pilates with cycling. With this option, you get mat time and cycle time to provide flexibility and to build your legs, back, arms, abs and thighs.