Best Workout Bikes
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 Scenic Workouts Yosemite Half Dome El Capitan Falls  US $21.99
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 Scenic Workouts Monterey Coast Including Carmel Big Sur Pacific Grove US $21.99
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 ProForm 480E Treadmill Fitness Trainer US $578.00
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 Signed Training and Racing With A Power Meter Book Allen Coggan Bike Road US $49.99
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 dTRIATHLETES GUIDE TO BIKE TRAINING US $3.00
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Spin Coach (Coached Spinning / Cycling Workout Music Mix) (Interval-based Hill Ride With Master Instructor Gregg Cook)
Sale Price: $9.99  |
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Cycle Coach - Indoor Cycling Workout Music Mix - High Intensity Interval Ride Coached By Rachel Buschert Vaziralli
Sale Price: $8.99 |
![Infantastic! Workout - Bonding with Baby through Exercise [VHS]](http://www.biketraxwarehouse.com/media/images/i/41VANNX8CAL._SL75_.jpg) |
Infantastic! Workout - Bonding with Baby through Exercise [VHS]
Sale Price: $19.97 |
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Clif Bar Builder's Bar, 2.4-Ounce Bars
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CytoSport Muscle Milk
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Fitness:the Best Workout Ever(2nd Part)
C. Strength training with dumbbells
After your bodyweight workout you are warm and ready for the dumbbells.
I choose dumbbells because they are much more convenient to use and store.
Now the biggest mistake with weight training is that generally very few people use enough weights to properly tax their muscles.
Thousands of people “play” with 5Kg dumbbells with minimal impact in their strength and muscularity.
Probably this is because of the big myth/fallacy that more repetitions will lead to a better definition. This is nonsense. Definition will come only with fat loss.
So please stop losing your valuable time and choose weights heavy enough to put decent stress on your muscles.
For maximum results please take into account the following principles:
1) Try to avoid isolation movements e.g. biceps curls, triceps extension etc. You will get much more profit if you execute compound exercises with the participation of multiple joints.
2) Choose a weight which will permit you to do about 8 repetitions with an impeccable style. Right style is much more important that heavier weights.
3) To gain more time try to exercise with the participation of both your hands or legs.
4) Don’t lose your time with weighted crunches or similar stuff.
The best exercises with dumbbells
1) Overhead presses for shoulders (avoid extensions)
2) Squats or lunges for quads, glutes, hamstrings
3) Deadlifts for back, glutes, hamstrings
4) Chest presses and chest flies for chest
5) Bent over two armed dumbbell rows for back.
That’s all!
Don’t search for exotic, glamorous exercises!
You are already in the paradise!
You can do tenths of variations of these exercises but do respect the basics.
For 10 minutes do as many sets as possible with minimal breaks and alternating between upper and lower body exercises.
This is a tough workout which combines anaerobic with aerobic exercise.
Your pulse will climb up to around 150 beats, especially when you are doing the shoulder presses.
This workout is excellent for fat loss purposes.
D) H.I.I.T (High Intensity Interval Training)
H.I.I.T. is a nice way to burn calories and lose fat in limited time.
I won’t claim that H.I.I.T. is a panacea.
Long, medium to high intensity has definitely its' place in a fat-loss programme.
Though, for our workout which is scheduled for really busy people, H.I.I.T. is the king hands down.
Before you proceed, make sure that you are fit enough and you have a clearance from your doctor.
D1. If you are at home…
The best option is stairs climbing. You will need at least 3 floors.
Climbing vigorously will be your energy burst and going down in a relaxed manner your active recovery phase. There are tenths of versions you can do H.I.I.T. by adjusting:
- burst duration
- recovery duration
- intensity
- total duration etc.
Specifically for stairs climbing you can:
- walk up or run up
- cover one – two stairs / strides etc.
Start conservatively, gradually build up your speed and continue for 10 minutes.
At the end your pulse should reach 160-180 beats.
D2. If you are outdoors…
Try 60m all-out sprints. They should last round 12 sec, not more. Walk back for recovery. Do this 8 times.
Alternatively you could run for 30" and jog back in a relaxed manner. Repeat this 6 times.
Again there are endless variations.
D3. If you are in the gym…
You can execute your H.I.I.T. programme on a treadmill, elliptical or bike.
E. Cooling down
Take cooling down seriously. For 2-3 minutes decrease gradually your exercise intensity. Your heart rate should come down to 100-110 beats. Lactic acid and other waste products will be removed and adrenaline will be reduced.
Do some static stretching for all your taxed muscle groups. 1x20" for each muscle group is a must.
EPILOGUE
This workout really makes wonders and is ideal for busy and determined people. To fully reap its' benefits:
- Do it 3 times a week
- Adopt an active lifestyle and perform some lighter activities in your free days.
- Adopt a sound nutrition plan.
Think about it…
You don’t need money!
You don’t need much time!
You don’t need a gym!
You only need…
- Fitness which you can acquire relatively easily
- Knowledge: abundant and accessible
- Guts and self-discipline.
You can read 1st part in this article base
Chris Strogilis
http://totalfitness-christos.blogspot.com/
About the Author
Civil engineer with postgraduate studies in MBA and Marketing
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