Month: April 2022

The Benefits of Riding a Bicycle to Work

To most people it may be obvious what benefits you get from riding your bike to work. You get exercise, save money on gas, and you put less wear and tear on your car. But what most people don’t understand are the underlying benefits each one of those has on your life.

Riding you bike to work is obviously beneficial because of the exercise you will be getting. But what the true benefits come in the form of losing weight, becoming healthier, stronger leg muscles, more energy, and a possibility of a longer life. Riding your bike to work lets you live a healthier lifestyle because you burn calories as you ride which leads to weight loss. When you lose weight your heart is not working as hard to pump blood throughout your body. You limit the rise of heart attack, blood clots, becoming diabetic, stroke, cancer, and many other obesity related diseases and risks. This gives you a chance at a longer life as well as a better quality of life. Once you begin to lose weight you will start feeling more energetic and endorphins that are released in your body will give you a sense of satisfaction and leave you feeling well.

Not only do you get exercise but you will save money on gas. Gas for your vehicle can get very expensive after a while, even if you only work 5 miles from home. At 10 miles a day, round trip, you would be driving 200 miles a month! With today’s economy cutting back 200 miles of gas would help out a lot of people financially. Keep in mind that is also 200 miles a month of wear and tear on your car as well. More use on your tires, and 200 miles closer to your next oil change. Riding your bike to work can not only save you gas money but it can save you in other automobile expenses.

There are a lot of benefits of riding your bike to work but you need to be aware of the risks involved too. You run the risk of getting in a bicycle accident and wearing a helmet is always advised. Be careful of drivers and make sure they see you before you enter a crosswalk or come up to an intersection. As long as you are safe cycling to work can have a very positive impact on your life.…

Cycling Hydration – Are Hydration Packs The Answer?

Cycling hydration is such an important part of this sport it can not be over stated. Hydration packs are not a new phenomenon. They have been around for quite sometime. However, over the past few years they have been gaining in prominence. Not a weekend goes by when I don’t see someone who has dropped the trusty water bottle in favour of a reservoir on their back and the length of blue tubing running round to their mouths. So are these hydration devices worthwhile?

The key benefit is the same in any sport. And that is, that if liquid is within very easy reach, you are more likely to drink. The same principle applies to hikers. Traditionally they would have put their water bottles in rucksacks, and stopped every 30-45 minutes for a break and a drink. With a hiking or cycling hydration pack, this problem is removed. You can sip at will every few minutes, keeping a good flow of liquid going into the body. So just the sheer convenience of hydration packs is a key benefit.

Secondly the quantity of liquid stores in a pack as opposed to a bottle. Both of these items come in different sizes, but hydration reservoirs will almost certainly carry far more fluid that any water bottle. There are many available that will carry 2-3 litres which is more than enough to sustain you until the next filling point.

The final point is performance. Having to reach down whilst cycling, and then lean back to get the fluid out, breaks your concentration and your aerodynamics. It’s a distraction you don’t need. A back mounted cycling hydration pack just requires to you connect mouth piece with mouth and suck. Your aerodynamics and concentration will not be compromised and you can get on with recording those personal bests!…

3 Quick Hydration Tips for Cyclists

One of the most important actions you can take to facilitate your success as a cyclist is to stay properly hydrated during all of your workouts and events. You can do this by following 3 simple steps:

1. Determine your hydration needs. Generally speaking, you should drink 4-8 oz of fluid every 15 minutes, depending upon your sweat rate. For most people, this adds up to about one bottle per hour (more on a hot, humid day). This is perhaps the most important step you can take to ensure a successful ride. Dehydration has a dramatic, negative effect on cycling performance. For instance, dehydration of only 2% of your total body weight can impair performance. Dehydration of 5% can reduce work output by as much as 10%. As a general rule of thumb, bring two full bottles on every ride, especially if it is a hot day. For high temperature rides of more than an hour, consider using a hydration system. This serves a dual purpose. First, it allows you to conveniently carry a large volume of liquid. Second, by freezing the water (or filling it with ice), the hydration pack can help lower your core temperature. Remember, it is very important to practice using the hydration pack prior to an important event or competition. They can be a bit cumbersome.

2. Weigh-in before and after workouts. Get in the habit of weighing yourself before and after every workout. This serves two purposes. First, it helps you determine your sweat rate. A 60-minute workout is a good indicator. If you weigh two pounds less after a workout, then you are down about 32 ounces of water. Second, it helps determine how much fluid you need to drink per hour. In this instance, the goal for future workouts (in similar heat and humidity conditions) is to drink 32 ounces of fluid per hour. Frankly, not everyone will drink this much so drink lots of fluid before and immediately after your workouts. Remember, your goal should be to weigh the same after post-workout hydration and nutrition as you did before the workout.

3. Decide what to drink for a particular workout or competition. For events or workouts that will last an hour or less, water is sufficient. For endurance exercise that lasts over an hour, use a sports drink to replace carbohydrates and electrolytes. There are many to choose from and most of them work effectively. Just make sure they contain about 6% to 8% carbohydrate and some sodium for electrolyte replacement. To determine which drinks work best, select three and try each one in a similar type of workout or event (e.g., same intensity and duration). First, determine if any of the drinks cause gastrointestinal distress (e.g., bloating). If one of them does, eliminate it from consideration (note: drinks with more that 8% carbohydrate may be more likely to cause stomach distress). Second, you should consider taste. You are more likely to use a drink if it tastes good.

Follow these simple steps and you should always be well hydrated for your cycling workouts and events.…

Upcoming Sport Events in Malaga

From the 20th to the 21st of March will take place the trophy of his majesty the King in Malaga. It is organized every year by the Real Club Mediterraneo and it is the oldest sailing event held in Spain.

Major developments in 2010 include Spain’s Golf Open to be held in Seville in late April and the Valderrama Masters, whose first edition is scheduled for next October and will feature the European elite and will be distributing 3 million Euros in prizes. The first five stages of the Tour of Spain will take place between late August and early September. In addition, there will an appointment of great tradition and impact with the Motorcycle Grand Prix at Jerez de la Frontera from April 30th to May 2nd 2010.

Horse races take place each season at race tracks in Dos Hermanas (Seville) and Mijas (Malaga) and on the beaches of Sanlucar de Barrameda (Cadiz).

The Long Distance Triathlon Challenge Donana Tristar 200, which will run through the provinces of Cadiz and Huelva on September 18th is as well organized by the Andalusian Tourist Board. The athletes will cycle 169 km through the province of Cadiz, swim 1 km to cross the river Guadalquivir and run 30 km through the Donana National Park to reach the goal in Matalascanas (Almonte, Huelva). This test is a unique event in the world, where are competing the best. The last test of the circuit is Extreme 40 Sailing Series sailing, which will take place in Almeria in October.

For the second consecutive year takes place the Andalusia Tennis Experience from April 3rd to 11th in Marbella, in the presence of world number 1, Serena Williams.

Tennis fans will again see the world number one in action on the court of the Puente Romano Tennis Club.

The Eurorando, devoted to hiking, will take place in the provinces of Granada and Almeria, also from next October, until October 2011. Eurorando is the great hiking meeting held every five years where thousands of hikers come to follow the call of the ERA (European Association of Mountaineers) to celebrate a year of European Hiking. In the next issue, under the slogan of ‘Roads and water, source of health, culture and life’, more than twenty thousand walkers are expected come to Andalusia.

Andalusia was a pioneer in promoting tourism linked to sport, since the region was the first region to offer golf as tourist attraction. During 2009, Andalusia hosted a total of 350 sporting events, which represented an economic return of 120 million Euros. The events gathered more than half a million viewers and reached a media impact of about 100 million people.…

Does Exercising Have to Be Boring?

When you exercise, does a nagging voice keep repeating in your mind “Do I have to do this again? I don’t want to…” Exercising doesn’t have to be boring. It’s more than push ups and sit ups. You need to find a program that works best for you and your lifestyle.

What’s your fitness goal? Do you need to target specific areas of your body? Are you training for a special event? Are you looking for activities to keep you in shape for the long-term? Do you have a limited budget? Individual activities may require an initial expense, such as shoes and sportswear, and very little cost after that. Clubs may have ongoing membership fees and other monetary commitments. Once you determine your needs, motivation, likes and dislikes, and your budget, these questions become much easier to answer.

You may be the type that prefers individual sports and activities. Maybe you are self motivated and don’t need group interaction and support to keep you on your program. Or perhaps you find your schedule is such that committing to group or club activities on a regular basis will not work for you. In fact, you may have only a small block of time during the day and want an activity that you can do without a lot of preparation or clean up.

Exercise programs like running, cycling, aerobics, or walking have some initial equipment purchases but do not require expensive facilities or fees to continue. You can run and bike outdoors; aerobics and yoga can be performed in the convenience of your own living room while watching a video on TV; and you can walk outdoors, in the mall, or around your workplace. Dancing can be a part of regular social activities and events. Walking is great for people who have a short period to exercise with very little preparation or cool down time and the chance to get away from your regular activities can be a great psychological boost. Even isometric exercises can be done at your desk.

If you like the camaraderie, meeting new people, or the commitment of a group to keep you going, then groups or clubs are for you. Some groups offer activities for a modest price. Athletic clubs and team sports may require fees for membership, use of equipment and facilities, and special events.

Athletic clubs have several advantages for some exercise programs. You can have the variety and quality of equipment and facilities as well as individual training for your program at a relatively low cost. Clubs also offer convenient access for classes in dance, aerobics, and spinning as well as special facilities for swimming and gymnastics.

If you need to strengthen certain areas of the body as part of a conditioning program or recovery from an injury, you can incorporate these exercises into the warm up or warm down periods within your regular exercise program. Within a very short time you may actually feel and see the benefits from these exercises in your overall program.

Many exercise activities can be done individually, in small groups, or as an organized event. For example, you can cycle on your own, as part of a family outing, or in a spinning class at the club. This offers the perfect opportunity to add variety to your program, accommodate your busy schedule, and help keep you motivated. These strategies will help you find an exercise program that fits your needs, lifestyle, and budget. More importantly, it will be a program that you like and want to continue.…

Indoor Cycling Classes – How To Manage Your Clients Better

Without going into too much specifics, indoor cycling is a sport whose popularity is growing at an amazing rate. As more people seek help with their weight issues, most of them are advised to take part in indoor cycling classes to help them burn some calories. Not only are the overweight flocking to these classes but also ordinary people seeking to stay fit are enrolling for indoor cycling classes to help them focus on increasing their strength and endurance.

That said; this article will focus on the management of indoor cycling classes and will provide a few pointers on how centres can better manage demand. As mentioned above, the number of people attending these classes nowadays is increasing and is predicted to rise even higher in the coming years. With such large numbers, the probability of mistakes happening is something that cannot be ignored.

Let’s look at one scenario, shall we. Let’s assume that two clients have called in to make an appointment for a two o’clock cycling class in the afternoon. Unfortunately, due to human error, the staff member in charge of booking makes the mistake of double booking one vacancy. Obviously one can only assume that one client will not be satisfied by the outcome when he appears for his two o’clock workout. This brings me to my point. In order to avoid such inconveniences indoor cycling classes can turn to online booking systems to help them better manage their clients.

Online booking systems have been proven to boost the profits of companies and businesses that actually use them. In the above scenario, no client would have walked away disgruntled. Assuming that both clients were booking an appointment at the same time, the one who succeeded in finalizing his appointment first would be awarded the two o’clock spot and the other would be informed that the afternoon class was full so he could decide on the next step to take. As such the client is able to reschedule without having an ill feelings.

This is just one of many numerous benefits of using scheduling software online. Another benefit that clients can reap from indoor cycling classes that use online booking systems is that they can book an appointment from wherever they are without incurring any costs. All they have to do is login into the cycling class website and confirm a vacant time slot with their name. They can do this using any device that can connect to the internet.

Of course, the clients aren’t the only ones who benefit from using this system. The management also benefits through the clients satisfaction. Satisfied clients or clients who leave with a good impression of the business, tend to talk about it positively to their kith and kin. In other words, they advertise the business unintentionally. This word of mouth advertising has proven to be very effective to the growth of many a business. If you run an indoor cycling class and you want o manage your clients better by improving your service, then online booking systems are something that you should seriously consider.…

Carb Cycling – Learn About the Palumbo Diet and What it Shares With the Carb Cycling Diet

Carb Cycling has become quite a big sensation in the body building world. And it is starting to catch on in the lives of every day regular people as well. However, people are starting to wonder about the Palumbo Diet, and if it shares anything with the carb cycling diet. You are about to find that out right now.

Basically what the Palumbo Diet is, is a extreme variation of the carb cycling diet. What it does, is you eat NO carbs through out the day, just only before your weight lifting work out, and once a week on your cheat meal.

Like carb cycling this diet is meant to activate Ketosis in the brain, which will start using kestones in your body, which are stored in fat as energy. This will burn your fat at an accelerated rate while you are off of carbs.

Then, once a week, you get your cheat meal, which refills you, and starts the process over again.

So, yes, the Palumbo diet is a lot like carb cycling, except maybe more so on the extreme range of things. But if you have ever seen any pictures of Dave Palumbo, you will know it seems to work quite well for him. He is a body builder after all, and has won many competitions in his career that certainly does prove his methods, A lot of other builders have taken up his diet and used it with great success as well.

It’s really hard to say who actually came up with this idea first, but, from the results I have seen, and if you have the will power, you will have great success with this diet plan. Just be careful, and don’t over do it to much, if you don’t feel well during this plan, please consult a doctor right away.…