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How Cycling Can Help Make Your Immune System Stronger

How Cycling Can Help Make Your Immune System Stronger

There are many benefits that can be gained from cycling, but a lot of people do not realize one of the biggest benefits is the ability cycling can have to help your body’s immune system become stronger. This is the body’s defense mechanism which protects us from sickness and all sorts of maladies. Here you will learn how to cycle to have a stronger immune system and improve your overall health.

This is presented as information only and with anything like this, related to your health, it is always best to seek the advice of a medical professional or your own personal doctor. However, this information presented here will give you a solid foundation for having a meaningful discussion with your physician.

Cycling can result a number of positives that are all very good for the body: Improvement in your cardiovascular system, it can help you lose weight and keep it off, it can increase muscle strength, it can improve your sense of well being and relieve stress, it can also reduce the risk of sickness and other diseases as it strengthens your immune system. In addition to all these helpful benefits cycling can be a lot of fun.

Your immune system is what helps to fight off viruses, bacteria and other harmful germs that want to enter the body. This system is at its best when your body is given proper nutrition and exercise and has stress levels that are kept to a minimum.

Cycling can directly affect two of these three requirements for a healthy and strong immune system: helping with exercise and stress reduction. The third ingredient, proper nutrition, is indirectly affected but in a positive way. Often when a person takes up cycling, even just a few days per week, they become aware of the importance of improving what they eat. When their nutritional intake changes for the better then we have all three that is needed.

To help your immune system through exercise it need not be strenuous or even very vigorous. A person that is exercising at even a light to mild level can receive significant benefits.

One important reason even light exercise will help is that is all the lymph system needs to get a boost. Light exercise helps to activate the lymph system and its ability to deliver immune cells to their proper locations in the body.

Cycling is one of the most efficient forms of exercise. For the time spent, it can help a person burn more calories than most other exercises. Cycling can also be fun and a very good reliever of stress.

A person’s state of mind can be a big contributor to a suppressed immune system. Feelings of depression, panic, anxiety, fatigue, frustration, anger, irritability and stress all can be a factor in causing the immune system to not function at its best levels. By choosing to exercise in an activity that is fun, gets you out in the fresh air, challenges you and lets you see new sites can be a great stress reliever. Biochemical changes occur in the brain and this all helps strengthen your very important immune system.…

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Performance Nutrition for Cycling Fitness – What You Need to Pack

Performance Nutrition for Cycling Fitness – What You Need to Pack

A Cycling Fitness program will only be effective if you supply your body with the right performance nutrition. As well as eating healthy meals, there is a whole world of nutrition products that can make a big difference, if chosen carefully.

It is important before embarking on a long cycle training session, or road ride, that you build up a good reserve of complex carbohydrates, which have the benefit of being metabolised slowly. This way your energy reserves stay at a safe level throughout the ride. Now these carbs can come from regular foodstuffs like potatoes and pasta, but there are some sophisticated complex carb powders and supplements available.

As the calories are burnt off during the ride, they need to be replaced quickly and in good time, so carrying a stock of energy gels and bars, and electrolyte energy drinks, is vital for even energy levels all the way to the end.

Good quality energy bars can give a boost of both calories and carbs, which are normally burnt off quickly and need replacing. Energy Gels are a more fast acting, and effective, approach to energy replacement, and are a staple of professional cyclists. It is important to realise, however, that these carbohydrate gels don’t work unless accompanied by a lot of extra water – so for a 1.4 oz gel you need to take in an extra 500 ml of water for the carbs to be absorbed as intended.

A great deal of liquid is used up in a strenuous ride, so hydration is a key area that can’t be neglected. Plain water is an important and under-appreciated drink that clearly has much to recommend it. But this isn’t enough to keep up all levels, so it should be partnered with electrolyte drinks. These isotonic drinks can come in the familiar form of the famous brand name bottles, or a self-mixed powdered drink tuned to your particular needs. Just keep replacing liquids all through the session, to save running out of resource at the wrong moment.

And after the session is over, it doesn’t help if you don’t make adequate provision for recovery. So, once refreshed, you need to take in plenty of complex carbohydrates to boost your glycogen levels. Again get this from pasta and the like, or your complex carb powder mix. If it was a particularly strenuous ride, a boost of protein is needed to rebuild and recover muscles. Natural foods or protein mix drinks can do this job for you, with some help from protein bars.

With these concerns always present, it is important to put together a well-designed cycling training program, with help from a qualified coach. If you can’t access people of that level, there are lots of expert programs, books and DVDs on sale, to lead you on the right path

So that is quite a collection of products that you need to arm yourself with, to make a hard cycling session or ride have a great effect on your body. Neglect these areas, and you can do quite a bit of harm to yourself – so it is definitely worth the effort.…

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Bodybuilding Supplements For Increased Gains

Bodybuilding Supplements For Increased Gains

When I started bodybuilding, the first thing I did was buy protein supplements. I thought that they were like some kind of magic formula and that if I just took them I would gain muscle mass fast.

After about a month of taking these supplements, I got really disappointed at my lack of results. I had been certain that this was going to be my big break and that I was going to pack on 30lb of muscle mass inside of 1 month.

So with weeks of lost and with very low motivation I was back to square 1 again. So I decided that if supplements weren’t helping me at this time that I should stop using them and find a different way to increase my size.

I came across one article which stressed the importance of designing a real diet and exercise plan first, before start to use supplements. It didn’t sound as attractive as the idea of just taking bodybuilding products and growing massive, but still I thought I’d give it a go.

Well I set to work creating a diet which would be high protein but also include a lot of fruit and veg. It wasn’t easy and I got quite bored doing it, but I soldiered on and before long I had designed both my eating and workout plan.

I still wasn’t very motivated at this point, but wanted to test out my plan over the next month of two. I didn’t really believe that it would work considering the supplements failed, but I had nothing else to go on so I just stuck by my plan everyday.

Well in the first two weeks I didn’t see much improvement at all, but by only 1 month later I packed on 7lb of lean muscle! Just by keeping 100% to a solid bodybuilding diet and workout routine I gained over seven pounds in just over 6 weeks.

At that point I had the idea of adding protein supplements into my diet to see if I could better my results further. And ever since then I’ve been rapidly increasing my muscle month after month. I now know that whilst bodybuilding supplements are very powerful, they need to be taken alongside a proper diet and exercise plan.…

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The Types of Indoor Cycling Workouts

The Types of Indoor Cycling Workouts

Indoor cycling workouts are ideal because not only will they burn calories and shred fat, but they are low-impact and limit the wear and tear on your body. These workouts are designed to improve endurance, strength, and speed. A number of indoor cycling workouts can be put together by altering duration, resistance, speed, and adding other exercises as well. Interval, hill, and tempo are the most basic workouts.

Your goals will determine what kind of indoor cycling workout that you select. For instance, some people want to do indoor cycling because it’s efficient and will help them stay in shape. For those who don’t have any goals in particular, then a mix of interval, hill, and tempo will help them get the most out of their workouts.

It’s good to vary your workouts, going from longer, slower paced workouts to shorter, higher intensity ones that also have different intervals and resistance levels. You can participate in a blend of workouts by joining a gym that offers classes directed by an instructor.

Tempo Cycling

Tempo cycling workouts involve going at a consistent pace for a certain amount of time. To motivate cyclists and help them maintain tempo, it’s common for music to be played. The goals of tempo cycling are to increase heart rate and stamina.

This exercise is ideal for beginners because it’s an easy workout to follow, yet challenging enough to help improve one’s fitness level. The difference between a beginner and more advanced cyclists is how long they are able to last.

Hill Cycling

The primary objective of hill cycling workouts is to improve leg strength by increasing the resistance every so often by adjusting the flywheel. This is a great way for cyclists to prepare for races that have a lot of hills. The workout begins with a warm up cycling at a moderate pace. Then the resistance is increased periodically for 30 seconds to several minutes. Between the tougher intervals are less challenging periods of lesser resistance but faster pace.

Interval Cycling

Interval training is the other most common indoor cycling workout. It’s similar to hill cycling, the only difference is that it varies in terms of speed as opposed to resistance. The intervals are between 30 seconds and three minutes just like hill cycling. Playing music will help cyclists, as a faster beat will help them pedal faster. The results of this kind of training include improved speed and race times.…

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The Ecovia Do Litoral Bike Route – The Basics

The Ecovia Do Litoral Bike Route – The Basics

When you think of the Algarve you normally think of sandy beaches, golf courses set in rolling hills, large country clubs and even larger hotels. Hidden amongst these tourist activities there is a relatively new bike route reaching right along the southern coast of Portugal called the Ecovia do Litoral, which translates as the coastal eco-way. It is not very well publicised. In fact, when I inquired at the Tourist Information office at Faro airport, I was told that it is not yet open. But it is, albeit some of the signage and track maintenance leaves a lot to be desired. Progress towards resolving these shortcomings seems slow, and there are no doubt a number of professional Ecovia guides and local tour operators who are more than happy that the route is a little hard to follow.

Faro lies somewhere in the middle of the 133 mile long Ecovia do Litoral and there are plenty of flights there throughout the year, which makes it the most convenient place to start your trip. You could head east or west, but be aware that the coastal railway line only runs as far as Lagos so you will have little option but to cycle back to there if you go any further west. If you want to do the whole route, then start by catching a train to Vila Real de San Antonio on the Spanish border, but you will be cycling into the prevailing winds.

On the Ecovia you will pass through a huge variety of landscapes, both natural and man-made, from woods and estuarine bird reserves to marinas and golf courses. Cycling westwards, the coastline gets wilder and rockier the nearer you get to Cape St Vincent on Europe’s southwestern tip.

The Algarvian weather is usually sunny even in winter. That time of year, when warmth and sunshine are in short supply in the British Isles, is ideal for a few days cycling on the Ecovia, while in the summer it would be unpleasantly hot. If you think that flying with your bike is more hassle than it’s worth, there are some rental options locally. I have used Megabike of Loule who will deliver to Faro airport.

Information on the Ecovia website is sparse, and what there is is in Portuguese. The interactive map is not easy to use and the actual path does not always follow it precisely. What you need to know is that the path is marked in a number of ways: a blue line on the road to lead you to the route and, on the route itself, white or yellow bicycle symbols painted on the road or 1 metre high yellow-topped grey poles. There are also infrequent, taller pillars with a map of the route in the locality. But there are long stretches with no way-marking at all, either because the road has been resurfaced, obliterating the on-road signage, or because no one has got around to it yet. This means that, to have a hope of staying on the right track, you will either need to print off maps from the website or download GPS co-ordinates for key points on the trail.…

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The 2 Main Reasons That Stop You From Losing Weight

The 2 Main Reasons That Stop You From Losing Weight

Our life has become worryingly complex, especially when you have to live in big cities. Obesity has also become a serious issue to deal with. While it can be a variety of reasons that is causing it, the following 2 reasons are mainly the ones to blame:

1) Dependence on artificial foods and drinks: the term “artificial” refers to something produced to imitate nature. Only in the United States, there are more than 3, 000 substances added to foods for the purpose of preservation, coloring, texture, increasing flavor and more. Today in the supermarkets you find much more artificially generated foods and drinks than natural ones;and this is because of two reasons:cheaper cost and long shelf life. They are usually packed with many different types of preservatives(E432, E567, etc… ), colourings, artificial sugars and sweeteners, artificial sodium. They all have a strong taste in order to keep you wanting more;who can resist to chips, cakes, cookies, double cheeseburgers, soft drinks?But except the potential weight gain, there is also the health risk:many of these substances are linked to many forms of cancer, heart disease, diabetes and osteoporosis.

So what do you have to do to avoid that? Start avoiding pre packaged meals as much as possible as they are the ones with the most artificial ingredients and instead go for simple, natural food sources like cheese, meat, fish, legumes, eggs, nuts, fruits and vegetables. The best you can do is buying organic products as they are quality guaranteed and do not contain any of the substances I mentioned above. Organic products might cost you a bit more but they are much healthier than the normal ones and might save you money from future hospital visits!!Substituting all soft drinks and sodas for natural or sparkling water is the next best choice;after all the closer you get to natural ways the better your body responds.

2) Lack of exercise:while nutrition plays an extremely important role in weight loss and health exercise can be equally important. The typical excuse about lack of exercise is ” i don’t have enough time”. While this for some extreme cases might be right, for the rest of the world is just not good enough as an excuse. So for me it is just a decision that needs to be made and what other motivation you need but by looking yourself in the mirror!!There are many ways to add exercise in your life and not necessarily in the gym or stadium. Brisk walking like when you are in a hurry for something, cycling, running, rope jumping are some cheap and effective ways of exercising. Then there are other alternative ways to exercise like using the stairs and not the elevator, getting off the bus one or two stops before, parking your car 250m to 500m further than your original destination. As a rule try to keep elevated your heart rate over the comfortable level (depending the age) for at least 20 minutes. As you will be gaining more fitness you will start to see the world with different eyes, and except from becoming leaner (more muscle, less fat) you will become healthier too(stronger bones, strong immune system)!…

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Tour de France Cycling Strategies Also Witnessed in Business

Tour de France Cycling Strategies Also Witnessed in Business

In watching the 2011 Tour de France we noted quite a few breakaways in the longer races in the early stages, especially during the relatively flat stage courses. In these breakaways we would often see some of the leading teams have at least one of their riders follow the breakaway. Even though most of the major teams in the Pelaton were quite aware that they would eventually catch the breakaway towards the end of the race.

Often we would see members of the breakaway group with certain rider who wouldn’t pull their weight and spent less time up at the front blocking the wind, sometimes as much as 15 to 20% less time in the front. We all know that it takes 30% more energy to break the wind than it does to ride in the slipstream of another rider, or several other riders.

It appears to be an obvious tactic if you are on one of the main teams to at least put one of your riders out there in the lead group to monitor what’s going on, and to either slow down the group by setting the pace a little slower while in the front, or convincing the other writers that they will be caught soon, thus reeling them back into the Pelaton.

In business there are similar tactics when one company comes out with a new innovation. Another company pretends to follow, as the rest of the industry holds back. It takes a lot to introduce a new product, or change the method of your business model in the marketplace. It costs lots of money, and it takes lots of energy. This is because you must re-educate your consumer and customer as to new products and services that you are offering in a unique and different way. Perhaps you are bundling products together and your competitors aren’t.

These strategies may win or fail on their own, but if they happen to succeed every company wants at least one of their business units hot on the trail of the breakaway group. They may work to see the demise of the new strategy, or try to control the breakaway’s innovation, watching it, studying it, and then understanding it in order to lobby new rules and regulations upon it. It’s all about control.

Perhaps you’ve heard that famous quote by Motley Fools; “There Are Rule Makers and Rule Breakers,” and in the beginning those who break from the industry in the breakaway and pull away are generally working in areas where there are no regulations, or in a Pelaton to control their activities. If they tend to get out in front, and start leading, then they start making their own rules.

In other words, they try to enforce the other riders to work with them, and the other companies to accept their new business method or style. Then they try to ride that new business model into the victory lane for increase shareholder’s equity and quarterly profits. Indeed, in the end it’s a very similar strategy when you look at it more abstractly.

Isn’t it interesting how you can see things in bicycle races which relate to competitive strategic advantages in the world of business? Indeed I hope you will please consider all this and think on it.…