best spinning bike 2011 image
ky
Help! Need to get rid of my chunky hips. I am a pear shaped girl and I never fit in. Help please. Thanks
Answer
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
How to Get Rid of Saddlebags
Fat that settles in over your hips, thighs and buttocks forms what some refer to as saddlebags. While genes certainly play a role, you can learn how to get rid of saddlebags through diet and exercise. By targeting your saddlebags with specific exercises, you may be able to get rid of them or at least minimize their appearance.
Steps
1 Stop overeating and maintain a healthy, low-calorie diet. Make sure most of your calories come from unprocessed fruits, vegetables and whole grains.
2 Blast away saddlebags with cardio exercise. To loose weight, you must burn more calories than you consume. While walking is fine, it does not burn as many calories as heart-pumping dance workouts or even a walk-jog combination.
Start biking or check out a spinning class at your local exercise club. Working on an elliptical machine is also a good exercise for getting rid of saddlebags. Not only do these exercises burn calories, they build muscle to firm up any flab around the buttocks and hips.
Burn at least 400 calories 5 times a week. You may need to work up to this goal, so don't push yourself too hard if you can't sustain that level of activity in the beginning.
3 Include strength training into your exercise routine at least 3 times a week. Building muscles increases your body's ability to burn fat.
4 Do step-ups using a workout bench or exercise steps. Hold a dumbbells in each hand with your arms down at your side. Step up with your right foot onto the bench and then your left foot. Step down with your right, then your left foot. Repeat 10 times. Reverse the lead foot and repeat the exercise 10 times.
Beginners should start with 2-pound weights and work up to 15 pounds in each arm. Aim for 3 to 4 sets on each foot.
5 Perform side leg raises by putting on ankle weights and holding on to a wall or piece of furniture to gain balance. Lift your right leg up straight in front of your body as far as you can. Lower your leg and repeat 10 times. Switch legs and lift 10 times. Keep your hips straight during the exercise
Aim for 3 or 4 sets on each leg.
6 Do leg lift exercises on the floor. Extend your legs and lie on your right side, with your hips stacked and your head supported by your right elbow. Raise your leg as high as you can and lower it. Repeat 10 times and then switch sides. Keep your abdominal muscles tight.
Aim for 3 sets per leg. You can use resistance bands or ankle weights for a more advanced workout.
7 Modify your leg lifts by getting on your hands and knees, with your hands below your shoulders and your knees below your hips. With your knee bent, raise your left leg out to the side as high as you can. Hold it for 2 seconds and lower the leg back down. Keep your abs tight and your hips in line with your body. Repeat 10 times and switch legs.
8 Aim for 3 sets on each leg.
(Video)
Warnings
It's a good idea to get approval from your doctor before attempting an exercise routine, especially if you have pain in your lower body or if you have any disabilities.
Things You'll Need
Exercise steps
Hand weights
Ankle weights
Resistance bands
Sources and Citations
http://www.workoutsforwomen.com/exerciseqa.asp
http://blogs.webmd.com/pamela-peeke-md/2011/01/shed-your-saddlebags.html
How long does it take to strengthen legs (cycling)?
Jocko
I went cycling today, and while I was decent with the cardio my legs gave out after about five miles. I could barely walk for 20 minutes when I got home. The hills just killed me. How long will it take to build up some strength and endurance in my legs. I'm 36.
Thanks.
Answer
If you're doing it right, with no physical limitations - not long. The key words being "doing it right".
#1) A lot of cyclists have the saddle (seat) too low. This prevents the legs from getting the full extent of power they are capable of. With the ball of your foot on the center of the pedal, there should only be a slight bend in the knee at the 6 o'clock position.
#2) "Spin" don't mash down or "push" on the pedals with anything more than moderate pedal pressure. I know this doesn't make sense for climbing hills. The higher your "cadence" (rpm on the pedals) is - the easier it will be. By building up as much rpm on the pedals at the base of a hill, the easier it will be over time to climb hills. Most would say a good cadence is between 70 - 90 rpm on flat land. I say - a lot depends on the physical condition of the rider & the weight of the rider.
Case in point... A friend has a bicycle nearly identical to mine. His - a 2009 Raleigh Sojourn 'touring road bike'. Mine - a 2011 model. Basically the same. Both steel frame (heavy) bicycles but with good low gears to climb hills. His "ideal" cadence is around 82 - 85. Mine (being a lot heavier person) is around 90 - 95. Although we both might be traveling at the same speed, I will most likely be spinning at a higher cadence in a lower gear. For acceleration & to climb hills, pros can hit 100-125 rpm easily. Actually - anyone should be able to do this, at least for a short burst of speed.
I kinda chuckled at the 5 mile mark - because it reminded me - of ME several years ago. Same situation. Thought I would die. Keep at it. It gets better. Links below may be helpful.
If you're doing it right, with no physical limitations - not long. The key words being "doing it right".
#1) A lot of cyclists have the saddle (seat) too low. This prevents the legs from getting the full extent of power they are capable of. With the ball of your foot on the center of the pedal, there should only be a slight bend in the knee at the 6 o'clock position.
#2) "Spin" don't mash down or "push" on the pedals with anything more than moderate pedal pressure. I know this doesn't make sense for climbing hills. The higher your "cadence" (rpm on the pedals) is - the easier it will be. By building up as much rpm on the pedals at the base of a hill, the easier it will be over time to climb hills. Most would say a good cadence is between 70 - 90 rpm on flat land. I say - a lot depends on the physical condition of the rider & the weight of the rider.
Case in point... A friend has a bicycle nearly identical to mine. His - a 2009 Raleigh Sojourn 'touring road bike'. Mine - a 2011 model. Basically the same. Both steel frame (heavy) bicycles but with good low gears to climb hills. His "ideal" cadence is around 82 - 85. Mine (being a lot heavier person) is around 90 - 95. Although we both might be traveling at the same speed, I will most likely be spinning at a higher cadence in a lower gear. For acceleration & to climb hills, pros can hit 100-125 rpm easily. Actually - anyone should be able to do this, at least for a short burst of speed.
I kinda chuckled at the 5 mile mark - because it reminded me - of ME several years ago. Same situation. Thought I would die. Keep at it. It gets better. Links below may be helpful.
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