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Cycling Good For Weight Loss: 9 Biking Tips To Shed The Pounds

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It’s always fun to go on a leisurely ride around the neighborhood or explore nearby trails. Biking is a fun outdoor activity that also has a lot of great health and fitness benefits. In fact, it’s even one of the best ways to lose weight.

Biking Benefits for Health

You may wonder how is cycling good for weight loss? Well, it’s because cycling or biking is an aerobic activity that can give you a moderate- to vigorous-intensity exercise depending on how fast you pedal and the type of terrain you choose. Whenever you bike, you make use of the largest muscles in your body giving you a good, heart-pumping, calorie-burning workout.

But in order to make the most out of it, here are nine biking tips to help you shed those unwanted pounds.

Biking is a fun exercise that you can enjoy alone or with friends and family. Unsplash (CC0)

1. Eat a Hearty Breakfast

Before hitting the trails, make sure you’re well-fueled with a good breakfast. Not only will this push your body to speed up the metabolic process, helping you to lose weight, it will also give you more energy while riding.

2. Do Not Overdress

You may notice some people overdressing to help them sweat more. While this is ideal in colder weather, doing this in warmer climate will just cause fluid loss (which you don’t need while biking), leading to faster exhaustion and a shorter bike ride.

3. Limit Your Gluten Intake

Instead of gluten, opt for healthier alternatives like bananas, oranges and potatoes. Gluten-free energy bars are also a great option. Not only will this limit your consumption of processed foods, but you will also get more nutrition. Bananas are great for staying energized while biking.

4. Bike at a Moderate Pace

If you want to burn fat, aim for a riding pace that gives you a heart rate of between 68% and 79% of your max heart rate. You can check this via a heart rate monitor. But if you don’t have one, the pace should leave you out of breath but still capable of talking. Known as base training, this will leave you tired but not drained, resulting in a better workout. To help you stay consistent, you can create a weekly cycling exercise plan you can stick to.

5. Go for a High-Intensity Ride Once a Week

Once you start getting used to leisurely rides and short runs, it’s time to increase your biking intensity at least once a week. Also known as HIIT (high-intensity interval training), this will help make your body more efficient at burning calories. Aim for at least 70% to 90% of your heart rate, which you can achieve by long bursts of intense riding or some uphill cycling.

Screen Shot 2021-08-13 at 7 Biking gives your heart and muscles a good workout. Unsplash (CC0)

6. Have Some Variety with Cross-Training

If you are new to biking, it can put a strain on your body. However, you can prevent this via cross-training. Not only will this help balance out the leg-heavy muscle you get with cycling, but also give you a full-body workout. Some of the best examples include swimming, pilates, free weights, Zumba and boxing.

7. Eat Little and Often

If you’re aiming to bike for hours, make sure you give your body enough fuel via small amounts of nutritious food every three to four hours. After a ride, top up with a protein and vegetable-rich dish for recovery.

8. Limit Sugar Intake

While sugar can give you energy, it’s also low in nutritional value and what you don’t burn immediately gets stored as fat. You can offset cravings by limiting your intake to once a week and switching to healthier alternatives like crip vegetables, seeds and nuts.

9. Get Plenty of Sleep

Make sure to get at least six to eight hours of sleep at night, especially after a long ride. Doing so will boost your recovery and help you become more successful at losing weight.

Our Top Recommended Bikes for Every Rider and Budget

Ready to start on your weight loss journey via biking? Here are our top bike recommendations for different price points and biking levels.

Screen Shot 2021-08-13 at 6 Framed Impact 20 BMX Bike the-house.com

The Framed Impact 20 BMX Bike features a mix of hi-ten steel and alloy for its body providing weight and flexibility. It also has framed alloy U-brakes for safety, making it a good entry-level BMX bike.

Screen Shot 2021-08-13 at 6 C7 24 Public Bike mikesbikes.com

If you’re new to biking and are looking for your first adult bicycle, then the C7 24 is perfect for you. Featuring a step-through frame for a comfortable ride and a high-quality Shimano 7-speed drivetrain to help you bike uphill with ease, this city bike is great for riding beyond your neighborhood block.

Screen Shot 2021-08-13 at 6 SE Lager USA Bike the-house.com

If your goal is to turn your body fat into pure muscle, then you can’t go wrong with the SE Lager USA Bike. It has a single-speed drivetrain with an active alloy frame to push yourself forward without the help of gears and shifters. Simply mount on, start pedaling and feel that good burn as you start getting into shape.

Screen Shot 2021-08-13 at 6 V9 Aluminum mikesbikes.com

Once you’re ready to take your biking trips to the next level, upgrade to the V9 aluminum. It is an affordable yet high-quality commuter bike. Featuring a lightweight aluminum frame, Shimano 9-speed rear derailleur and a premium sport saddle, this bike will let you cruise around the city in comfort as you focus on burning calories.

Screen Shot 2021-08-13 at 6 ZIRCUS 24 mikesbikes.com

If you’re feeling more adventurous and would like to play around pump tracks and off-road trails, then the ZIRCUS 24 is a great budget option for you. For better stability, this bike has a Suntour fork and lightweight alloy frame, while the single-speed drivetrain and custom V-brakes guarantee great airtime and softer landings. It’s perfect for those who favor riding on dirt rather than concrete.

Screen Shot 2021-08-13 at 6 ALLEZ Road Bike mikesbikes.com

Unlike mountain biking, road cycling is a completely different discipline, focusing on endurance rather than sudden stamina bursts. If this sounds appealing to you, then the ALLEZ Road Bike is what you need. Incredibly lightweight and built for speed, this road bike is built for continuous pedaling, making it ideal for those counting their kilometers and using distance to measure progress in their weight loss journey.

Screen Shot 2021-08-13 at 6 Breezer Doppler Café+ Bike the-house.com

If you’re looking for an affordable city cruiser that you can use for commuting, exploring and daily errands, then we recommend the Breezer Doppler Café+ Bike. Featuring a butted-chromoly steel frame, Shimano Deore gear set and hydraulic breaks, it’s the perfect everyday bicycle. It is also fitted with mounts should you decide to install baskets and carriers while the shielded front and rear tires guarantee no splashes even when riding under wet weather.

Screen Shot 2021-08-13 at 6 Breezer Doppler Pro Bike the-house.com

More than trail-riding, gravel bikes are known for their flexibility, which is why they’re also the preferred “all-around bicycles.” The Breezer Doppler Pro is a good example of this with its steel frame, custom disc brakes and large-volume tires. It is a hybrid bike made for the toughest trail roads and the smoothest city pavements. The stance is also more aggressive due to its saddle bar height and drop-down handlebars, making for an active riding position that engages your largest muscles and gives you a great workout with every trip.

Screen Shot 2021-08-13 at 6 ALLEZ E5 Elite mikesbikes.com

Combining quality, value and performance, the specialized ALLEZ E5 Elite road bike is all about speed and style. It has a redesigned E5 alloy frame, 11-speed drivetrain and a full-carbon fork resulting in a high-performance road bike that weighs like nothing.

Screen Shot 2021-08-13 at 6 Framed Alaskan Carbon NX Eagle the-house.com

Looking for a big bike that can help you with training without sacrificing speed? The Framed Alaskan Carbon NX Eagle is equipped with heavy 27.5 alloy wheels combined with a lightweight full carbon frame. It will help you increase your overall power while retaining your endurance. This heavy-duty bike will make you stronger with each ride.

Screen Shot 2021-08-13 at 6 Fuji Cross 1.1 Bike the-house.com

With a 6066 aluminum frame, SRAM gear set and an aggressive ergo handlebar, you’d think that the Fuji Cross 1.1 bike is made for professional bikers. While the pros can definitely use it, this bike is more for casual riding or an occasional intense cycling session. This makes it perfect for people who want a flexible commuter bike that can also be used during long-distance leisure rides during the weekend.

Screen Shot 2021-08-13 at 6 Fuji E-Traverse 1.2 E-bike the-house.com

While there’s no need to spend a ton on a bicycle, paying for a premium unit is well worth the benefits, especially if you choose the Fuji Traverse 1.2 E-bike. In addition to its custom alloy frame, Shimano gearset and hydraulic brakes, this bike has a Shimano STEPS mid-motor, which can crank out 20mph of maximum pedal assist when you feel too tired to go on.





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Feeling Tired All The Time? Possible Causes And Solutions

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Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.

Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.

Health conditions that cause fatigue:

1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.

Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.

2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.

For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.

3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.

Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.

4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.

Right diet and lifestyle choices, along with medications, can help in thyroid management.

5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.

Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.

6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.

7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.

8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.

Lifestyle causes

Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.

Published by Medicaldaily.com



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How To Overcome Your Sleep Debt And Reclaim Energy

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Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.

Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.

Wondering what is sleep debt?

People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.

Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.

And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.

“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.

Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)

Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.

  • Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
  • Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
  • Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
  • Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.

Published by Medicaldaily.com



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Omega-3 Fatty Acids Slow The Progression Of Amyotrophic Lateral Sclerosis: Study

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Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.

In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).

It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.

The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.

The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.

In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.

The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.

Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.

A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.

“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.

Published by Medicaldaily.com



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