i saw an infomercial about a stool/bike, and I cannot find it.?

madiline_9

They come in pink and green and may be Johnny G advertising it. Its a stool that will work a desk.

Answer
2 sec google

http://www.krankcycle.com/johnny_g.html

http://www.best-exercise-bikes-reviews.bestoffblog.info/tag/johnny-g-spinning/

Is Winsor Pilates really effective? Especially if you're quite overweight?

Kelli

I'm sitting at home sick w/ a cold watching a Winsor Pilates infommercial. I keep seeing them referencing women going from size 12 down to small sizes. Do you think a curvier woman could really get in shape with this? I'd consider it if I knew it would really be effective.

Thanks!!

Answer
Make sure you read the fine print on the infomercial. The women who dropped down multiple sizes watched what they ate and added cardio activity. I've talked to a few people who were part of groups for infomercials, and it's quite common for them to be on regimented diets and to supplement the exercise video or equipment sold with additional exercise. That said, someone who is diligent about nutrition, cardio, and the exercise in question could have similar results, but remember that consistency is key.

Winsor Pilates is not significantly different from the other Pilates programs out there. All derive from the exercise system devised by Joseph Pilates. The benefits of Winsor Pilates are its availability and accessibility. Mari Winsor has her own sequence of exercises, tweaks the form, and uses a different form of breathing in comparison to more traditional Pilates, but that's not that big of a deal for most people. I've read about a few people who do find her manner of presenting the exercises helpful to them. (Personally I prefer other instructors and find that I tighten up during the handful of Winsor workouts I have, since I don't think she includes enough of the more flexibility-oriented exercises, but I've tried a ton of Pilates videos.)

Pilates is a great system of exercises that can work for any body type or size. (Good instructors will provide modifications for people with limits in flexibility, range of motion, or strength, by the way, so don't feel intimidated or discouraged.) Most people find that they don't get "bulk" while doing these strength- and flexibility-oriented exercises, but you can't completely change the body type that has been genetically pre-determined for you. Since Pilates focuses primarily on strength / toning and flexibility, you will need to supplement with cardiovascular activity (walking, running, aerobics, bike rides or spinning, kickboxing, etc.) in order to get into shape. Pilates primarily works your core, or abs and back, so make sure you get enough work in for your upper and lower body. There are Pilates videos out there, including a couple good ones offered by Winsor, that will help you there. Or you can supplement Pilates with other exercises. (I use traditional weights, too, in addition to Pilates, but that's my choice.)

I see no reason not to give Winsor Pilates a try. It may work for you. If it doesn't, know that there are so many other varieties of Pilates out there. I personally like to use a mix of Classical Pilates, Stott Pilates, other personal takes on Pilates, and even some fusion workouts.

If you're looking for more information on Winsor Pilates and other Pilates workouts, I highly recommend CollageVideo.com, where you can see previews of the videos they have in stock and read customer reviews; VideoFitness.com, where you can read consumer reviews of a ton of videos and ask questions on their forum; and YourExerciseDVDs.com, where you can read professional reviews of a number of videos.

P.S. Hope you feel better soon!

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What is the best indoor group spin bike for the price? And also if money were no object?

shanana

Hoping to hear from group fitness directors, spin class teachers, and any salepeople who can give an unbiased opinion. Looking to buy 20-30 new spin bikes within the next 2 months.

Answer
I'm a customer not an instructor, but I've been to a lot of clubs and rode a lot of spin bikes. The best one I've been on was a Lemond Revmaster. There have been other good ones, but the little design details of the Lemond made it really good for a hard-core roadie like me.

If money were no object, I'd get the CycleOps - link below

Is biking that much exercise?

Q. If i bike for over an hour my legs get sore but i dont feel like im in great shape or anything. If i run for just 20 minutes i feel in better shape and feel like ive done 10x more exercise than doing a whole hour on a bike!

Answer
Cycling is as hard or easy as you want to make it. Unlike running, it's zero impact. Want more exercise while cycling? Just work harder. Greg Lemond said it: "It never gets easier. You just go faster." If you want more work, resist the temptation to mash hard against higher gear ratios. Your knees will thank you for that. Spin rapidly, gearing up only as far as you can while keeping a reasonably fast cadence.

Cycling is much more efficient than running, so you will be going much faster. The limits might be that you need a place where you can ride fast enough and long enough to get that really hard workout you're looking for. That's difficult in places where you have to stop frequently for traffic.

HTH

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Is the Eastern Bikes Nightwasp 2013 Edition BMX Bike a bmx freestyle?

Juan

I want to know if the Eastern Bikes Nightwasp 2013 Edition BMX Bike is a bmx freestyle, in which i can make tricks on the street and spin al around the bike. Thanks

Answer
It is NOT a freestyle. It is a dirt jump/park bike. If you want a freestyle bike find one with a detangler (gyro) installed from the factory.

I need some help choosing a bike?

The Kid wi

So Im fairly new to bmx, and i decided to go buy myself a brand new good bmx. but I dont know what a good bike is, and i have a few options: 2013 kinks, 2012 verde cadet, 2012 SE Hoodrich, 2012 mirraco Detroit or 2012 mirraco Linkin. What do you guys think is a better bike for beginners, and which ones has better quality. (btw the price im going for is at most $500 or so.. and I can almost flat 180, trying to learn bar spins, and i can bunny hop pretty high)

Answer
Anything that has sealed hubs and uses an integrated headset. That will be important for when you neat to replace parts or upgrade. You can ask somebody at your local bike shop what it means. Generally speaking, you don't have to take care of sealed parts as much as you do unsealed. Less maintenance. Looks cleaner. When you're buying a bike, you want to imagine yourself riding it in the future. If you go to your local bike shop, an employee will definitely help you find a bike that you'll love.

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Indoor Cycling Spin bikes?

KT

I'm looking to purchase an indoor spin bike. Unfortunately, I know nothing about what brands or features to investigate! I am 5'0 so I'm also concerned with buying something that will adjust well to my size. Any advice would be great! =)

Answer
Some bicycle and sporting goods stores sell stationary (indoor) bicycles. You can also buy them online. Shop around carefully because there are important differences between a LeMond RevMaster, a Schwinn stationary bike, a Spinner (tm) bike, and a Keiser M3. Most stationary bikes do adjust to fit people between approximately 5' and 6'3".

Contact the manufacturers to see if they can refer you to a local fitness center that has their bikes. Then you can go test them. Otherwise, try to find them at a store and take a test ride. This is important because you don't want to be stuck with a bike you dislike or makes you uncomfortable!

See if you can get any free DVDs or training. Is there any support if the bike breaks or needs maintenance? How will you learn to set up the bike properly, to ride with proper form, to exercise safely and to train appropriately?

You can also buy a a trainer, a frame that holds a regular bicycle still while you ride it. These are readily available at bike and sports shops too. I would definitely visit a local bike shop to discuss options involving trainers.

can i download spin cycle classes for my ipod?

Jason V

never been to a spin class and my gym doesnt offer them at times that im available. i recently got injured and in need to cross train so is there a way i can download a spin class onto my ipod? thanks

Answer
Try pedalradio. It's without comments, but the pace is good for cycling.

Otherwise you can buy cycling DVDs, but that has the word "buy" in it....

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Is Winsor Pilates really effective? Especially if you're quite overweight?

Kelli

I'm sitting at home sick w/ a cold watching a Winsor Pilates infommercial. I keep seeing them referencing women going from size 12 down to small sizes. Do you think a curvier woman could really get in shape with this? I'd consider it if I knew it would really be effective.

Thanks!!

Answer
Make sure you read the fine print on the infomercial. The women who dropped down multiple sizes watched what they ate and added cardio activity. I've talked to a few people who were part of groups for infomercials, and it's quite common for them to be on regimented diets and to supplement the exercise video or equipment sold with additional exercise. That said, someone who is diligent about nutrition, cardio, and the exercise in question could have similar results, but remember that consistency is key.

Winsor Pilates is not significantly different from the other Pilates programs out there. All derive from the exercise system devised by Joseph Pilates. The benefits of Winsor Pilates are its availability and accessibility. Mari Winsor has her own sequence of exercises, tweaks the form, and uses a different form of breathing in comparison to more traditional Pilates, but that's not that big of a deal for most people. I've read about a few people who do find her manner of presenting the exercises helpful to them. (Personally I prefer other instructors and find that I tighten up during the handful of Winsor workouts I have, since I don't think she includes enough of the more flexibility-oriented exercises, but I've tried a ton of Pilates videos.)

Pilates is a great system of exercises that can work for any body type or size. (Good instructors will provide modifications for people with limits in flexibility, range of motion, or strength, by the way, so don't feel intimidated or discouraged.) Most people find that they don't get "bulk" while doing these strength- and flexibility-oriented exercises, but you can't completely change the body type that has been genetically pre-determined for you. Since Pilates focuses primarily on strength / toning and flexibility, you will need to supplement with cardiovascular activity (walking, running, aerobics, bike rides or spinning, kickboxing, etc.) in order to get into shape. Pilates primarily works your core, or abs and back, so make sure you get enough work in for your upper and lower body. There are Pilates videos out there, including a couple good ones offered by Winsor, that will help you there. Or you can supplement Pilates with other exercises. (I use traditional weights, too, in addition to Pilates, but that's my choice.)

I see no reason not to give Winsor Pilates a try. It may work for you. If it doesn't, know that there are so many other varieties of Pilates out there. I personally like to use a mix of Classical Pilates, Stott Pilates, other personal takes on Pilates, and even some fusion workouts.

If you're looking for more information on Winsor Pilates and other Pilates workouts, I highly recommend CollageVideo.com, where you can see previews of the videos they have in stock and read customer reviews; VideoFitness.com, where you can read consumer reviews of a ton of videos and ask questions on their forum; and YourExerciseDVDs.com, where you can read professional reviews of a number of videos.

P.S. Hope you feel better soon!

Workouts for my butt?

jade

I have a full round butt and have been doing squats. What else can i do to make it more firm and lifted? Also i have "fat" under my buttcheeks like in the photos in this link http://www.realself.com/review/lapex-lipolaser-small-results-lot-money how can i get rid of them?
Just to be more clear. That is not me in the photos, its a photo i found similar to my situation, like i said "like in the photos in this link" i would never go under the knife for something minor like that. Which is why i would like to simply improve my butt with simple exercises.

Answer
The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get
those buns of steel. Find out the best cardio and strength training
exercises for strengthening and firming up your rear.
1. Squats.
Squats are one of the best exercises you can do for your hips, butt
and thighs. Stand with feet hip-width apart and squat, keeping back
straight, abs in and knees behind your toes. Let your butt lightly
touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12
reps and add weights for more intensity.
2. Lunges. Stand in a split
stance, with feet about 3 feet apart. You want both knees to be at
about 90-degree angles at the bottom of the movement, so adjust
accordingly. Hold weights in each hand (or place a barbell behind the
neck) for added intensity. Bend the knees and lower the back knee
toward the floor, keeping the front heel down and the knee directly
over the centre of the foot. Keep the torso straight and abs in as you
push through the front heel and back to starting position. Don't lock
the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16
reps according to your fitness level and goals.
3. Step Ups. For step
ups, you simply place one foot on a step or platform and push through
the heel onto the step. This is an excellent exercise for the glutes.
4. Hip Extensions. Lie on the floor with feet propped on the ball,
legs straight. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a
few seconds and lower, repeating 10 to 15 times.
5. One-Legged Deadlifts. You should skip this exercise if you
have any back problems. To do this move, take the left leg back just a bit, lightly
resting on the toe. With the weights in front of the thighs, tip from
the hips and lower the weights as low as your flexibility allows. Keep
your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg
to raise back up. Do 2-3 sets of 8-12 reps.
6. Hiking. Now the
exercises listed above aren't the only strength moves for the glutes,
but we often forget that there are cardio activities that will also
engage the backside. Hiking is one of those activities and it also
burns tons of calories. Also, walking up an incline automatically gets
your glutes more involved and, if you're wearing a backpack, you're
really getting a workout. A 140-lb person burns about 390 calories in
about an hour!
7. Biking. Riding a bike is great for your heart and it
also targets almost every muscle in your hips, thighs and butt. On a
stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try
Spinning at the gym or riding outside. Gear up to really work your
glutes! A 140-lb person burns 335 calories in 45 minutes.
8. Running. Running, like walking, is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it really
works your butt, especially when you add a few hills to your regular
running route. A 140-lb person burns 475 calories during a 45 minute
jog.
9. Kickboxing. Kickboxing was a hot item back in the day, but it's
still a great workout. Controlled kicks work your hips, thighs and
butt while complex combinations that include punches will target your
abs to make them stronger. A 140-lb woman will burn up to 500 calories
with 45 minutes of kickboxing.
10. Walking. Walking is easy: you can do
it anywhere, anytime with no special equipment. There's no learning
curve and it's something you can incorporate all day long. If you walk
up hills, you can really target your glutes and, if you pick up the
intensity, you'll burn some of that extra flab off your buns! A 140-lb
person burns about 300 calories an hour during a brisk walk.

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How to make a Pond Bike?

MICHAEL M

ok im 13 and ive been wanting to backflip and 360 my BMX bike I learned trying them off a 4ft dirt ramp with no experiance is kind of Painful I looked into foam pits and those cost a fortune my dad is building a pond to water our MX track and to swim in. If i can build a downhill ramp with a lip at the end into the pond how can i prepare my BMX bike to be able to handle going into the water without the frame filling up with water or rusting and stuff like that. It is a Mirra 540 air so it is a nice bike and I don't wanna trash it but i need a way to do sweet tricks without the whole broken bones thing...another thing to prepare my bike is if i lose the bike in the water is there a way to find it the pond is 12ft deep......so do i need a 13ft thing of string with a bouy on the end of it to tie to the bike?

Answer
Go.....buy.....a.......cheap....bmx......bike.

You *will* ruin your nice bike pond jumping. Trust me. If you don't care about your bearings or rusting your frame and other parts, then ok. But there is no way to keep your bike in good shape when you submerge it in dirty water (or clean water, for that matter). Try to pick up a beater bike from a garage sale or craigslist maybe. Around here you can get them for $10 to $20 and have a hundred to pick from.

I can tell you from experience that trying to drag up a 25lb bike from 8' of water is a real hassle. lol. I'm not sure how people do it other than just diving down and fighting back up with it (that's what I had to do). I don't think a string would be a good idea because it would get tangled up too easily. Hopefully just on the bike and not on you and the bike together. Maybe you can rig up a buoy like you said...something attached to the bike like a throw-bag so that it'll all be coiled up while you flip and spin but where the float can come loose easily when the bike goes under.

Have fun...smart thinking to go with the water jumps. Broken bones do suck. :o)

What bike should I buy?

Amer

I would like to know what sort of mountain bike is suitable for me..before you start spinning expensive names like trek specialized or whatever..you have to know that i am a full time science student with barely a partime job and my budget is around $150 so is it really bad to buy a big w diamond back bike or a repco...because even a good branded used one based on what i saw is out of my budget..thanks for your opinion..
I will be riding mostly on road but I would also like to try out the rough trail in the park around the house but that's about it..

Answer
If you actually plan on doing real mountain biking, riding off road on bumpy, rocky, rooty technical trails, a $150 bike won't cut it. A mountain bike at that price isn't a mountain bike at all and isn't designed for serious off road use. You might possibly find an acceptable second hand bike if you do your research and spend some serious amount of time looking for one, but second hand buying has pitfalls and you can end up buying a money pit if you don't know what you are doing. If on the other hand all you want is a bike for general transportation, a mountain bike is a very poor choice. One of the best bikes I ever had for around town transportation was a second hand Glider(Canadian department store brand bike built by Raleigh) 3 speed. I paid $25 for it at a garage sale, it had seen very little use. Those old bikes make wonderful commuters for distances up to about 10 miles. I rode it for years and spent almost nothing on upkeep. Would still have it if it hadn't been stolen

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What is the best, bang for my buck, spinning bike, for my home?

gomundo

Answer
A regular road bike on a training stand. Say a mid range used model.

Not only is it lower total cost, but it's a better cycling simulator - real bike, adjusted exactly to your fit.

It's what the pros use....

Best spinning (exercise) bike to workout at home?

Q. I just want something that is quiet and good (that will last). I've been looking at "SB700 Bike Light Commercial by SOLE Fitness" but just want to see if anyone else knew of better ones? Thanks in advance!

Answer
In general, Preocor makes the best cardiovascular equipment. Cybex and Octane are pretty good too. I have had a Tectrix (taken over by Cybex since) for about 14 years with very little maintenance.

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Best spinning (exercise) bike to workout at home?

Jennifer

I just want something that is quiet and good (that will last). I've been looking at "SB700 Bike Light Commercial by SOLE Fitness" but just want to see if anyone else knew of better ones? Thanks in advance!

Answer
In general, Preocor makes the best cardiovascular equipment. Cybex and Octane are pretty good too. I have had a Tectrix (taken over by Cybex since) for about 14 years with very little maintenance.

Spin bike routine questions?

Nuggs

i just got a spin bike for home use and i was wondering how many times a week i should use it. if each time i use it for 45-60 mins?

Answer
As often as you can, as hard as you can, as long as you can.
It depends on what your overall fitness goal is.
If you're just looking to burn calories, then the more you do it, the more calories you burn, the more weight you lose.
If you're looking to replace road riding and build up endurance, then it's probably better to do it as long as you can before you get winded. But personally, I don't think this is really effective, because there is no way I'm going to sit on a spin trainer for 2-3 hours straight.
If you're looking to stress your legs and increase muscle mass, then doing some all out intervals for 40-60 minutes 3-4 times a week should be good. In this case, you should feel some significant soreness the following day afterwards. Otherwise, you're not going to stress your muscles enough to encourage growth.

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Does twisting on a twister /spin disc Reduce The Waist? ?

Surya

So I'm spinning on a twister /spin disc
thinking my waist will become thinner. I
looked on the net to see if anyone was
successful with twisting and there isn't a
single satisfactory result to my research.
everybody says twisting improves the ab
muscles and I Don't want to develop ab
muscles. I want to reduce the waist line
while keeping the hip size as it is.
Yes I'm going for an hourglass. ^_^
so does twisting really help.. if it doesn't,
what does?
thanks in advance!
ps : I'm a female!

Answer
No.

Any exercise will burn calories but no exercise will burn fat unless your diet allows it. You can burn fat in your sleep or you can run all day and never burn any fat. It all depends on your diet.

Fat loss is determined by calorie control, not by exercise. Good exercises for burning calories are speed walking, biking, swimming, and ANY other physical activity which makes you move a lot of weight for a long time. But NO exercise is good for burning fat if you eat too many calories because you can always eat more calories than you can burn.

Too many people waste energy and time because they do not understand this one simple point. The result is too often giving up in frustration, abandoning gym memberships they continue to pay for, and many other unnecessary problems not the least of which is a lack of success.

An average person must walk about five miles every day of the week to burn the calories equivalent to a pound of body fat. So, unless you think walking about five miles a day (or doing an equivalent amount of exercise) with no guarantee of fat loss makes sense, focus your fat loss program on diet.

Diet for fat loss. Exercise for fitness.

It is not possible to lose fat only from a specific part of your body of your choosing. Where your body stores and removes fat is determined by your genetics and there is nothing you can do to change that short of radical procedures such as liposuction. And, in general, where it stores fat first is where it will lose it last and visa versa. The world of health and fitness has an unfortunate abundance of myths and spot reduction is one of them. There is no exercise, no pill, no supplements, no spa treatment, and no natural way to spot reduce. Your only choice is to create a caloric deficit with diet and exercise, burn fat, and wait for it to leave the desired body parts.

http://en.wikipedia.org/wiki/Spot_reduction
http://www.exrx.net/WeightTraining/Myths.html
http://www.fitnesstipsforlife.com/the-spot-reduction-myth.html
http://scoobysworkshop.com/SpotRemoval.htm

You have one choice. Start losing fat and wait for it to leave your waist. If that does not result in the hourglass you want, then you're genes aren't going to allow it to happen. We are all 99% nature (genetics) and 1% nurture (changeable). Here is what we can do to sculpt our bodies.

1. Add fat - Adding fat for all but the extreme ectomorph is a simple matter of eating too many calories over a long period of time. We have no control over where the fat will be deposited on our body.

2. Lose fat - Fat loss must begin with diet. Exercise can help but no exercise can make someone lose fat if they eat too many calories. We have no control over where the fat leaves our body.

3. Add muscle - Add muscle size requires a commitment to very hard strength training (anaerobics). We don't get big muscles from aerobic ("cardio") exercise. It only comes very slowly from working out against substantial resistance.

4. Lose muscle - We cannot lose natural (genetic) muscle. We can, however, allow our muscles to atrophy or grow smaller by not using them. This, of course, is not a healthy option but it is the only way to make lean muscle smaller (less volume).

That's it. That's all we can do without surgery. If fat loss doesn't work, your only option is lipo.

If you need to know how to lose fat, read my answer about how to lose fat --> http://answers.yahoo.com/question/index;_ylt=As615QJM4X_3ID9_05qmmlXty6IX;_ylv=3?qid=20111028185603AAVcP4D


Good luck and good health!!

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What are the benefits of riding a stationary bike?

The Tycoon

Answer
it is a fitness tool, like many others. i use my trainer on days i can't get outside to ride for one reason or another. in fact, my trainer sees more days than i put in actually riding if you factor in winter. last night for example, my wife worked, i had the kids, so it was a night to ride the trainer.

i find the trainer is boring. in that boredom, it isnt always effective. i find i can spin along and my heartrate never goes above 120's if i dont push myself. by using a heartrate monitor i ensure i am working. last night, i held my HR at 175-180 for the last five minutes, so clearly you can work hard on a trainer if you push yourself.

it works your legs and cardiovascular. combined with diet it can be an effective part of your fitness plan.

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Taking Spinning Class. Need advice on stretching, nutrition, and more!?

C F

Starting to take spinning class. Need tips on stretching, nutrition, and more!?
I'm going to be starting a spin class, kinda lightly at this point. An hour every Wednesday and every other Sunday for about a month. Then I'll throw in Mondays.

But I had a half an hour class Tuesday and I'm STILL sore. I realized after the fact I really didn't stretch. But I don't know how or how many times to repeat a stretch. Are there some things you all could suggest?

Also, I have no idea what I should be eating (or when) to keep my body fit. I want to make sure I'm at least getting the proper nutrition before and after the workout.

Also, what are somethings I can do in between classes to keep those muscles ready? The reason for my taking the class so infrequently to start is because of scheduling conflicts. So I can't take more classes than that for now. But I do have access to a gym almost every day. I will be taking some workout aerobic/cardio type classes but I don't know if it works the same muscles.

Also, what are some good bike shorts that will protect me from the saddle. Two days later and my butt still hurts. I'm a college student so I'm kinda on a budget. But I'm kinda ok with spending up to around $50 or so if it's a REALLY good pair of shorts that will last. But cheaper the better as long as they do the trick.

Answer
I've been spinning for over 3 years now, so i know what you talk about!

1. Your tush will be sore for at least a week, and although gel seat pads or cushions may help, it won't be worth spending money on. That goes for cycling shorts, too (the ones that have gel inserts), so just tough it up, after a week your body will get used to it.
2. The thigh/calf/shoulder or buttock pain will still be noticeable, so you must always stretch and warm up AND cool down.
3. Specific stretch exercises for spinning should be done on the bike, as follows,

Hamstrings
1. Place one foot on the bike between
the handlebars and the seat and find a
position where your balance on your
supporting leg is stable.
2. Slightly bend your supporting leg.
3. Square your hips so both hip bones
âfaceâ forward.
4. As you exhale, bend forward from
your hips and bring your straight
torso toward your straight leg.
5. Relax and breathe as you stretch.
Switch legs after 30-60 seco

Quads
1. Hold onto the bike with one hand,
using the bike for balance.
2. Grasp the top of your foot or ankle
with your free hand and bring your
heel as close to the buttocks as possible.
3. As you exhale, pull your abdominals
in and tuck your hips underneath you
4. Hold the stretch and breathe. Switch
legs after 30-60 seconds.

Calves
1. Standing directly behind the bike,place the sole of one foot against the bottom of the frame, heel down.
2. Stand erect and lean slightly into the
bike until you feel a stretch in your
calf muscles.
3. Hold the stretch and breathe. Switch
legs after 30â60 seconds.

Glutes
1. Stand facing the bike about 2-3 feet
away and place a hand on handlebar
for stability.
2. Stand on one leg and rest the other
foot above the knee of your standing leg.
3. Flex the knee of your standing leg
and allow your hips to sink back.
4. Feel the stretch in the glutes area of
the crossed leg.
5. Hold the stretch and breathe for 30-60 seconds.

Do these before and after class. Also, a spinning class takes 45 minutes, when you finish, pedal slowly for 5 minutes and then cool down.

Do not eat anything before spin class. Most people get nauseous even after a banana or apple. Do not eat for at least an hour after class, to help your body utilize your reserve carbs before eating again.
You do not need a complex diet, have 5 small meals a day (divide your normal food for a day among 5 smaller meals) and try to keep a balance between carbs, fats and proteins ( 40-45% carbohydrates or carbs, 25-30% protein and 30-35% fat each day).

Aerobics, swimming, elliptical machine or jogging are compatible with spinning. If you are doing weight training, too, do it on days you are not spinning to prevent muscle exhaustion.

Take it slow, be patient, and you'll get amazed by the change in your health and body. Welcome to the spinning world!

Bmx barspin but bike doesnt have it?

Mazda

Hey guys i am on a budget and love bmx bikes and i bought a cheap one for $125 at sportsmart in canada and i found out it doesnt have barspin? So can i get a part to make spin? Or my only choice is buy an expensive bike?

Answer
Not really, the headsets are designed differently as well as the cable stoppers. It would cost a lot to change.

Simple solution: ride with no brakes (on a $125 sportsmart bike the rear brakes are most likely very bad anyway, right?)

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where do I find an assembly manuel for a spin bike?

MOXIE

for a Velocity Fitness Motion Series Spin Bike with monitor.

Answer
Perhaps you could do a Yahoo! search?

EDIT: If you bought the Walmart version then I recommend that you go back to your local store and obtain one. These were made for Walmart, and actually should be relatively easy to assemble with basic mechanical ability.

Thats not to say that they'll last very long...

"There is hardly a thing in this world that one man can't make a little cheaper than another, and sell for a little less. It is the person who considers price only and not quality that is this mans lawful prey."

How should I upgrade my road bike? I have a Trek Pilot 1.0?

shukorb

I want to upgrade my road bike. I have a Trek Pilot 1.0. The only upgrades I've done to it are adding Shimano clip-style pedals and shoes.

What would be my best value? I won't be racing or anything, I just want my ride to be bit more efficient. Also, I don't want to spend a ton of money.

Links to products would be appreciate, as I have no idea what I'm looking for : ) Thanks.
I was thinking more along the line of additional hardware. I usually use my bike for riding to work or casual riding, so I'm not inclined to buy fancy cycling clothes.

The guy at the bike shop suggested a new set of wheels. He said the bike would ride like a much more expensive bike with a decent wheel upgrade.

Answer
I have a bike with that level of components and these were my upgrades in the order I did them.

Cadence meter, made one from a $10 Schwinn cyclocomputer from Walmart. Get a cateye strada.

Cycling shorts, more comfortable and a lot cooler.

Clipless pedals, wanted to upgrade from clips

Cycling jersey, wanted to stay cooler

Cycling trainer, determined not to have to start over every spring.

Out of all of them the Cadence meter made the most improvement or should I say allowed me to make the most improvement. Learning to spin at 70-90 rpm's with a lite pressure made a huge difference in speed and endurance.

All of these things can be used on all my bikes and transferred to a new one. The best upgrade is your fitness.

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Need a tip on buying a road bike, maybe 2nd hand. Help me cycling experts!?

Mark

I'm in the market for a new bicycle, but seeing as the last bike I owned was a birthday present for my 14th birthday a fair few years back, I'm not really up to speed on these things.

My last was a full suspension mountain bike, and was HEAVY. And spent most of its time on the road.. when it wasn't in the garage. So this time I want a road bike, I'm not really sure what you'd class it as, not a full racing bike with the clip in pedals etc but very light, fast and strong.

You may correct me on this, but I had a hunch these bikes are the sort of thing people buy, never use, and sell on. So I thought I could get a really good deal buying 2nd hand. So if you could help me out with particular brands/models to look out for I'd be massively grateful.

My specification;
Must be a light and fast road bike, but can handle a bit of dirt occasionally.
There's a possibility it may be taken on a cycle trip through France, so it has to be able to handle rougher stuff moderately well occasionally.
I'm 6'2", if that makes any difference.

Again, any advice or tips on what to look out for much appreciated.

Answer
Problem is that light fast road bikes don't take to dirt very well and are not suitable for long or even medium distance touring. You might do OK with a commuter style bike though.

I'm not a huge authority on this but there are some things I have learned over the years.

Bikes with suspensions are heavy. Knobbly tyres are great on dirt but just make the bike harder to push on pavement, plus the bikes they are on tend to be lower geared than road bikes and that means more spinning the pedals for the same distance. Slick tyres are good on pavement but not so good on dirt, the compromise has a fine tread on them. Some tyres are said to be "thorn proof" and come in three grades of that, the most expensive are the most resistant.

Light fast road bikes will generally have full carbon frame, or an alloy / titanium frame with carbon front forks. But they are no good for long distance touring if you have to carry your own luggage as they can collapse under the extra weight of tent, clothing, food and water. They may have no provision for mudguards / fenders. Carbon frames can collapse disastrously if the carbon is nicked or deeply scratched where a metal frame will give some indication of failure first.

In bikes without suspensions, steel frames are supposed to give a smoother ride than alloy, possibly because the steel flexes a little more. My boss is an former road and velodrome rider and does not own a car. He rides three different bikes regularly, one was built for him, another is an old Apollo, I don't recall what the third is, but they are all steel framed. He says the main difference between one bike and another is not so much the frame, it is the "group set" which is the brake and gear fittings. The Japanese made ones from Shimano are generally pretty good, but there is a variation in price among them and you get what you pay for. Campagnolo are similar, made in Italy and until recently thought to be better than anything the Japanese made, and are still considered pretty darn good.

For years the best quality bikes were supposed to be the Italian "Bianchi" models and they are still up there, cyclists in the know will salivate when they see one.

Bike frames are made in different sizes for people with different leg, arm and torso lengths. For instance, a lady's frame may be just as tall as a man's but it will probably be shorter as women tend to be shorter in the torso. If your bike saddle is so low that your knees are still well bent at the bottom of the pedal strokes, it's too low.

Another man I know has a recent Surly "Long Haul Trucker" which is a road bike made specially for long distance cycle touring. It has several points where luggage racks etc may be fitted and it can be fitted with mudguards / fenders which you will want if you are going cycle touring. Price is fairly high but not the most expensive I have seen. It has a pretty good review on-line, but it's not the only bike made for that kind of use.

If you are thinking of a French cycle trip, the roads will generally be fairly good, even off the major highways, the French started doing up their roads even before the motor car was invented. They have a big population in a fairly small country (compared to Canada, the USA or Australia) so can afford good roads.

Your best bet? You would be right about some bikes being bought, ridden a few times etc. Educate yourself a bit about what's been available, then start prowling the bike shops. (not K-Mart or Walmart) and tell them you are in the market for a good used whatever to suit your height and intended use. Leave a phone number, but don't expect them to have something ideal in stock just then. Most new bike shops with any kind of workshop attached will deal in good used bikes. I bought an Apollo about 5 years old then at a local shop for $200 and rode it to work for 16 years until some low-life stole it. B@stards

See the Sheldon Brown site for more information. Also go buy a few cycling magazines and read them, you'll learn a lot. Also google "veloculture" and "tweed run for some sidelights on cycle culture.

Where to buy a cheap mountain bike in London?

mael

I wanna buy a cheap (below 100 pounds) men mountain bike in London. I precise that I don't need top quality, simply a basic one. The only stores I could find with real cheap prices are Halfords and Sportsdirect.
While I could find online many bad reviews on Halfords, I have no idea about sportsdirect.
Anybody has experience with one of those? Are the bikes decent? Alternatively, do you know any other store?

Answer
The bikes in halfords the cheaper models are very heavy and the brakes go out of tune very easily and the gears. They all have shimano gearing which is a good start but they would be one of the lower grades of derailleurs made by shimano. If you could spend a little bit more go for a carrea bike in halfords I have there racing bike and it's fantastic for the price apart from the seat and pedals in which I changed for about 50 euro.

Not all the bikes in halfords are bad some are very good but as with everything you get what you pay for if you buy a cheap model you get cheaper components which will not perform as well as other bikes. look into the hybrid bikes which will give you a faster speed on roads compared to mountain bike tyres and an important thing as well you don't want to get a bike with suspension as you will not get your full power with every spin of your pedals the suspension will bend taking some of the power.

Best of luck in finding your bike.

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How many calories do I burn spinning.?

Josh

Hi

I recently started spinning on a startrac bike at my gym. The bike features a large lcd touch screen display and is fairly high tech. However, I feel that the calorie count my be a little off.

Stats:
155 lb.
5'9 ft
Calories one hour: 800
Resistance low to moderate

Unusually on livestrong the count says 500 calories as does other websites. Though the machine does not have a heart rate moniter I was windering how accurate the calorie count on the machine is verses websites?

Answer
500-600 calories seem accurate. If you want to know your exact burn in the future, I would really recommend wearing an HRM watch. I've had mine for 8 years now and I use it daily. I love it and I always know my exact calories burned! : )

If I do 50 push ups, 50 crunches, 50 squats a day, for a week, how fitter will I be?

Nicky

I'm currently a normal weight (143, 5'7") and I just want to get down maybe a few pounds and look a little better for my trip I am going on in a week. I will eat very healthy and how much of a difference will 50 squats, 50 push ups and 50 crunches a day make? will it be noticeable? any other tips on workouts i should do or eating tips? thanks a ton :)

Answer
I would try doing more core exercises and more pushups in addition to your 50's of each...

That will tone you up, but if that's all you wanna do then try like 3 or 4 sets of those! Plus, you need anywhere from 30-60min of cardio (I'd choose a spin bike if I were you).

Here's these:
http://24.media.tumblr.com/tumblr_ma2h6qfSP21rpoiwko1_500.jpg (Core Challenge)
http://www.livestrong.com/article/330798-leg-squats-without-weight/ (Squats)
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKoDbbRpQQHHAVnQWd_TcfkMQziGUg_qAZouKpEF9YzH0Sqy0yKyg3ScRgqV4gUxu1VYYRK4i9JkfUKkKgbQEkN5R-XUWTKU5EzqFewQLHQiDTHcvaHoZ96Bz_Ptx9890lc8EizUgwFvhx/s1600/screen-shot-2012-04-13-at-9-37-31-am.png (Bosu Ball squats)
http://www.fitnessmagazine.com/workout/cardio/no-treadmill/15-minute-fat-burning-cardio-workout/ (if you don't have time, this takes 15min)

Pick up a 17 Magazine, they have a section just for simple exercises and healthy eating habits.

PS: Stop eating gluten before you go cus gluten helps the fat layer in your body hold on to extra water, gives you the "puffy" look even if you're not. You'll see better results that way.

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Why do people dress up like Lance Armstrong to go bike riding these days?

Lubyloo

It used to be that you could go for a bike ride in regular shorts and a shirt, but now it seems like everyone wears bike shorts, bike shirt, helmet, gloves, etc. What's the deal?

Answer
Luby

It has been that way for decades. Just more dedicated, hard riding folks out there today.

Every sport has equipment to make their sport safer and user friendly. The helmet speaks for itself. The best riders in the world wear their helmets daily.... good sign, that you as a novice, should wear one too!

The clothes make all the difference in the world. They don't have to be as 'loud' as many wear, but the padded shorts, and wicking jersey make cycling so much more comfortable. Moisture and road bumps are the enemy of cyclists. The gloves cushion the blows for many to avoid wrist pains. The shorts are a necessity!!! You will not believe the pain you go through... your butt and legs are so out of shape from just walking around..... you won;t believe it! Padded seat, gel covers DO NOT WORK! Only padded shorts and time in the saddle gets you over the hump!

Most people are so self conscious. Don't join them. I can tell that you are a newbie... trying to come to terms with something that you want to do. The major lessons of cycling are as follows: 1) Get the bike you need, not the one you want (Get a bike that fits your riding needs) 2) A cyclist never leaves home without helmet, padded cycling shorts, wicking jersey and flat kit (with spare tube, tire irons, patch kit and frame pump). 3) there is a right way to pedal that it is called spinning. Learn to spin and shift gears to maintain your spin / cadence rate. Spinning allows the modern cyclists to go great distances with speed, without fatgue!

It is a great sport, come out and join us!

Soccerref

Best way to clean and oil bike chain?

fadedoak

Asked earlier if my bike chain could be saved, and there was a resounding yes. It has surface rust, with a bit of rubbing with my finger it revealed the chain.

I have some ideas so far, but all have unanswered questions residing in them.

first, I have to get the rust off, with what product do I use to do this. I am not looking to get the tool to pop my chain off, I was playing with the bike and the chain comes off a good amount to work with. Using an old toothbrush for this (or steel wool if I can find it) I have read that WD40 is horrible to use on your bike, but it was also suggested that this should be used to clean.. any suggestions?

Also, what should I put on for lubricating oil? Brands? anything that I can find at a farm and fleet? Bike shops are rare out here.

Thank you.

Answer
If you really want to keep your chain, the best thing you can do it use WD-40 to clean off the rust, wipe it dry, then lube it. You should be able to find some kind of bicycle lube even in Wal-mart, brands like Finish Line, Pedro's would be great; but even the worst brand specific for bicycles would be useful. If you really can't find any, then 3 in 1 oil would be the last choice.

One tip to help you out: You can sit your bicycle upside down, with some rags cushioning the handlebars and the seat so they don't get scratched. The key is to wiping your chain as thorough as you can.

1. Sit your bike upside down, with rags or something soft cushioning the handlebars and seat. Make sure the bike is stable.

2. Spray WD-40 lightly on the chain as you pedal with your hand, careful not to jam your fingers. Just enough to cover the entire chain one round.

3. Wipe the WD-40 off with a rag, spin the pedals at least 50-100 turns to get all that gunk/rust/WD-40 off. Use extra rags if necessary.

4. Spray or drip the lube while pedaling. Then pedal at least 50-100 turns to work the lube into the chain.

5. Wipe the chain again, again at least 50-100 turns to wipe off the excess, your chain should be clean enough that it won't leave a streak with your fingers.

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uncomfortable exercise bike seat?

HelpMe

I recently bought an upright exercise bike from Walmart (Gold's gym power spin 210). It is incredibly uncomfortable and I would like to know if there is a way of replacing the seat with another one, kind of like a universal exercise seat that will fit on my bike? Thanks!

Answer
It looks like it is a proprietary seat and seat post from looking at the manual. You can try to keep riding and it will get better once you get use to it. Everyone has to go through butt training when they first start riding a bike even if they rode the whole summer before and took the winter off. You can try a gel seat cover or just use a piece of 1 inch foam. Raise the saddle high enough so that your leg is straight with the heel of you foot is over the center of the pedal and a slight bend with the ball of your foot in the same place.

Take shorter rides until you get use to it.

http://sheldonbrown.com/saddles.html

Spin Class Anyone?

justwonder

I just started a spin cycle class today and I absolutely love it. I am planning on going three times a week. However the seat is hurting so bad and my feet hurt. Any tips?

Answer
This is normal with any kind of biking after a long lay off. Make sure you wear proper bike shorts with padding (not on the seat, in the shorts). It will stop hurting after a few sessions.

Not sure about the feet. Where do they hurt? The best thing would be to wear clipless bike shoes (all spinning bikes I've seen have clipless pedals). As you pedal, make sure to move your feet in circular motion, not just pushing downward, then there shouldn't be much pressure on the foot (unless you're standing). A great test to see if you're pushing too much is to try to pedal with one foot.

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Looking for customer reviews for Cateye CC-MC100W Micro Wireless 10-Function Bicycle Computer...?

capitman

...(Silver)
Where can I find reviews and opinions online for Cateye CC-MC100W Micro Wireless 10-Function Bicycle Computer (Silver)

Answer
By MikeUm (Twin Cities, MN)
The Micro Wireless is one of the newest additions to the Cay Eye Companies long line of trusted cyclocomputers. I had a hard time choosing between this and a more expensive model with heart rate and cadence.

I decided to go with this and purchased a separate wrist HR monitor for around 25 bucks. It saved a good deal of money and could be the solution to one of your concerns.

If you are looking for a basic model without wireless: I suggest checking out the "Enduro 8"; it is cheaper and has most of the basic features (without wireless and backlight).

With that said: I really like this model, it's smaller and has more features than the Enduro; wireless and back-light. It was easier to setup and quickly switches between bikes (with the purchase of a second mount/sensor kit.)

I broke the computer mount in a minor training collision and Cay Eye sent me a replacement mount for free. I suggest you "defiantly get a cat eye", especially at this price; they have great customer service and make an excellent wireless computer.
(I have used this product for six months.)

By jay kenyon "jayhawkeye2" (LAS VEGAS, NV USA)
the two things you need in a good cyclometer is that it is small and lightweight, but has all the features you need. This one fills both creteria nicely. The unit is small, but is incredibly easy to read and navigate. and, if you are like me, the last cyclometer you owned consisted of a wire running down your fork -- forget it, this one is wireless. It does the job perfectly, at a great price.

By Zzyzx (Burbank, CA United States)
First off, I am a casual biker so I didn't know if I "needed" this or not. Now that I have it, I really dig it!
Mounting the whole thing took me about 20 minutes--15 to read the pictograph directions and 5 to actually put it on. But that is because I am a little cautious and really wanted to do it right the first time. It actually was quite easy because the installation diagram is very detailed, showing exactly which direction the pieces go, in what order, etc. The computer mounts on the handlebar with double-sided tape and cable ties, keeping it plenty tight and secure. The sending device attaches to the fork the same way and is very ingenious the way it reads off the magnet you attach to the spoke.
A little bit harder was programming it the first time, following the menu flow digrams. But after a few minutes it was very intuitive and I got it set up (with mph, wheel size, etc.) and was ready to take it for a test spin. Which is where its greatness was immediately apparent. I followed a route I knew and the odometer was spot on. The elapsed time pauses when you do, the average and max speeds worked great. In fact, this thing is amazing!
So, bottom line, even if you don't think you need one, you'll soon wonder how you got along without it. Well built, high quality, instructions in about 20 languages, fun to use, and practical. Can't beat it.

Funn MTB parts review!?!?

Max

Are the stems any good? The bars? any thing? It looks so damn cool i just have to have it! It would go on a dirt jumping bike

Answer
I have a Rippa stem, V2 (original) seatpost, Full-on bars, and some Fatboy bars....they're all bomb-proof and mine have been through a lot of serious urban abuse. The stem and seatpost are awesome....especially the seatpost. If you get the seatpost be sure to order it with the correct inserts to match your saddle rails. You may go through saddles, but the seatpost will be with you for the rest of your life....really. The newer V3 seatpost is pretty much the same thing with a different look (and Deity's is very similar). If you could see the clamp mechanism you'd be impressed. It's a loop-top with big v-splines that the inserts mate with. You won't ever break it or strip them out. I like the design of the Rippa with the top load design. Atomlab has something similar but I really like the Funn better.

I've also been running their isis bottom bracket and THAT is what I've been most impressed with....I expected it to crap out or break under the abuse I give that bike but it's still holding strong and spinning smooth after lots of rain, big stair gaps, and many 4'-7' drops to flat concrete on an aluminum hardtail, plus a lot of serious bashing (gone through 2 Race Face bashguards). No other isis bottom bracket has lasted me more than 6 months max. If I had to choose another bottom bracket it would be the Race Face freeride, but the Funn has just stunned me so far for an isis design.

I considered getting some of their cranks, but I don't think they're that special except for having the Funn name on it (a bit excessively heavy, too). You can pick up some Hussefelts or Holzfellers on closeout for much less and have as good or better cranks.

There are lots of great products out there. Funn has been around a long time cranking out strong well-made parts, but they're getting harder to find in the U.S. because they can't seem to keep distributors supplied and people drop the line. With a more favorable exchange rate, you can order their stuff from http://www.chainreactioncycles.com ...the shipping is actually really reasonable, so if you can't find it in the U.S. that's not a bad option if you have to have the Funn name. I've ordered from them several times.

Deity, Atomlab, Fire Eye, and Transition all make some killer stuff, too. Transition's stuff comes in colors and they keep the pricing pretty low. If you're not averse to ordering overseas, you should also check out the resurrected Nuke Proof parts. They were big back in the day and then disappeared...the new stuff is made for rough play for sure but I don't think it's available in the U.S. right now.

I'm no expert on Funn, this is just my experience with them. If mine ever break on me, I might buy Funn again, but that would depend on their presence in the U.S. and/or what the warranty period is. I just run BB7 brakes, but if I were to buy Funn's new hydro brakes or use their hubs, this issue would be especially important to me (parts availability and warranty). Honestly I don't think their parts are ever going to fail on me. I like that. :o)

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are 3 hold road shoes compatable with spin class pedals?

Sugie

I just ordered Shimano road bike shoes cycling SH-R085W which are SPD-SL and look cleat compatable. I was wondering if they were compatable with the pedals used in spin cycling classes?

Answer
Your shoes are 100% NOT compatible with the SPD pedals used for spin and MTB. Look cleats use a wide 3-hole pattern, while SPD-compatible shoes use a narrow 2-hole pattern.

You also might want to shy away from performance-driven road cycling shoes. They have very little traction and you can find yourself in a few very embarrassing situations walking from the spin studio to the locker room.

Shoes for spinning classes?

Fatbeard

I'm about to buy shoes from spinning.com and it says it also recommends cleats. Are these the part you need to buy separately so the shoes clip into the pedals? I would have thought the shoes would come fully equipped and ready to clip in, otherwise why would anybody buy them, that's dumb.

Answer
The clips come with the pedals so if you have a bike buy a set of pedals and you can use the shoes on both. You can go to the local bike shop or look online for a pair of SPD mountain bike shoes for a lot cheaper the shoes from spinning.com You will need SPD clips $15.

http://www.nashbar.com/bikes/SubCategory_10053_10052_200383_-1_200275_200297

http://www.performancebike.com/bikes/SubCategory_10052_10551_400034_-1_400009_400009

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Songs for indoor cycling?

<3NoiZette

I need some motivating songs to bike to. Nothing before the 80s, fast tempo, any genre. Thanks!!!

Answer
Here's my personal list for indoor work. You may not like the songs / artists but you'll get the idea so you can build your own.

Warm up a bit first.

1. George Thorogood - Who do you love 5:42
- warm up - spin at beat pace in an easy gear. focus on quick spin smooth breathing light effort. Shift up 1 towards the end.

(get a drink / spin easy in the few seconds between songs)

2. Lenny Kravitz - are you gonna go my way 3:36
- hit the big ring, turn over at medium cadence to match the beat. Don't overdo it early.

(get a drink / spin easy between songs)

3. James Brown - Super Bad. 3:03
- get your pulse up high and steady. pick a fast cadence, put some effort to it
- when JB screams and the sax solo kicks in, about :30 to go, sprint.

(get a drink / spin easy between songs)

4. Chef (aka Isaac Hayes) - No substitute 3:39
rest. spin slow and easy. catch your breath, loosen up a bit

5. The B-52s - Good Stuff 5:49
Time trial. Turn a medium fast cadence in a big gear. This one's gonna hurt but bring it on gradually.

(get a drink / spin easy between songs)

6. James Brown - Get Up 5:08
Hit the big meat. Big ring, top gear, low cadence. Keep the pedals turning to match the beat without downshifting. Listen for JB's opinion of your performance at :28 to go

7. Merle Haggard - Swinging Doors 2:55
rest. you're gonna need it. pedal slow and easy, sit up and sing along.

8. Etta James - What'd I say 3:20
fast cadence drills. easy gear. spin it really fast. Sprint during the chorus.

(get a drink / spin easy between songs)

9. Jamiroquai - Use the force 4:05
Time trial. Turn a medium fast cadence in a big gear. This one's gonna hurt but bring it on gradually.

10. Ray Charles - Night time is the right time 3:30
rest.

11. REM - Star 69 3:13
HAUL ASS !!! big meat go as fast as you can and don't wuss out

(get a drink / spin easy between songs)

12. the B-52's - Bush Fire 5:01
ease into this one. when you hear the words "bush fire" kick it up a notch. repeat. your pick or gear and cadence

13. James Brown - Lickin Stick Lickin Stick 2:53
rest relax easy

14.Van Halen - Ice Cream Man 3:24
Start in your lowest/easiest gear. Every time Dave says "ice cream man" upshift 1. You'll finish in your top gear, try to keep the pedals turning at a respectable pace. Save a bit for the end, because Eddy's guitar solo is kinda long.

(get a drink / spin easy between songs)

15. Elvis Costello - what's so funny bout peace love and understanding 3:36
pick a nice moderate tempo, keep it brisk.

16. Etta James - At Last 3:07
"at last my workout's done" ... wrong. But do take it easy and recover.

17. the B-52s - Love Shack 5:26
Time trial. Turn a medium fast cadence in a big gear. This one's gonna hurt but bring it on gradually.

18. Jerry Lee Lewis - Big Bum Baby 1:45
Leg speed - spin fast in an easy gear.

19. Ray Charles - Sticks and stones 2:20
Leg speed - spin fast in an easy gear. A bit harder than the previous

20. Jerry Lee Lewis - big legged woman - 2:29
rest

21. Lenny Kravitz - It ain't over till it's over - 4:03
rest easy, finish the song out

Workout music for Spinning?

mellybell1

My husband and I bought spin bikes. I need some good workout music to download that also isn't all chick music.

Answer
ok go to this website it has hot songs and yuh can download the its
djbooth.net its realli ghuud

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My spin bike vibrates...?

ricky tan

after a while when I'm seated, but when i stand for a couple of seconds it goes away. it feels like the chain or pedals (in that area) whats up?
and it only happens at a certain point (left foot going down). if that helps at all

Answer
...The chain is supposed to catch on the teeth. That's how a bike operates. I know, it's a spin bike, doesn't move. I'm not entirely familiar with spin bikes though, but I know they're not supposed to vibrate. Unless you're referring to something else that vibrates when ridden.

ANYWAYS, look it up in the owner's manual for the bike. There should be a troubleshooting section, and from my experience those cover just about everything that could be a minor issue with the product.

is it more efficient to have your bike seat low or high?

Adidas

i know someone who rides a bike with a seat so high most people can't get on and he says its more energy efficient.
is it better to have a low bike seat or a high one?

Answer
Neither!

Ideally you will set the seat high enough so your knees don't hit your chest and low enough so that your hips aren't rocking side to side when you spin the pedals.

At full extension (one of the pedals all the way down) your leg should be slightly bent... you don't want to have to lock your knee!

He must be pretty tall to have a seat so high if he's able to pedal without jerking side to side. Too high = innefficient.

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Fitness/Training plan for figure skaters: off-ice?

Milla H

Hi, does anyone have a fitness plan for fiugre skaters: off-ice
Like this:
Warm up by:
Running 3-5 min. and so on..

Both for warm up, stretching, strength, spins & jumps...

Answer
There is no exercise that can not benefit your skating. Any added flexibility, power, and strength will help tremendously. But I can tell you my workout!

Warm Up:
~ 5 minutes of jumping rope. When I jump rope I start with just a basic skip, then I put on a few variations. Examples of different variations: One foot, backwards, double rotation (the rope goes under you twice in a single jump), etc. (I'm sure you can find tons of other fun ways t jump rope!)

~After jumping rope I do 5 minutes of stairs (running up and down the stairs...yes it sounds boring, but it's a good warm up)

The next thing I do is some stretching and yoga. When I stretch I try to target different parts of my body.
~neck and shoulders (good posture when skating)
~arms and back (posture, laybacks, spirals, etc.)
~stomach muscles (again posture and laybacks)
~hips and sides (it's really important that your waist is flexible!)
~glutes (yes, that is your butt muscles..haha)
~quads
~hamstrings
~calves
~ankles

If you Google: "stretches for ______" then you can get some great exercises.

The next thing I do is work on "strength" and other things to improve my skating. I try to focus on three main parts:
~leg strength
~core strength
~ miscellaneous

-Leg strength is very important! You will need it for speed, power, spirals, jumps, and much more!
Again, Google "exercises for leg strength" and you should be able to find some good exercises. One that I find very helpful is a Wall Sit. (See video below!) Another helpful exercise are squats; try different variations on these as well
http://www.ehow.com/video_2359349_how-do-wall-sit-exercises.html

-Core strength. Again a very important part of your skating. Core strength helps with balance and jumps, and all kinds of other skating moves. Core strength includes things like: crunches, push-ups (in a way, but they are more arm strength), and using a balance ball. Again Google is a great source for more exercises.

-Random other things that need strength.
~arms- push-ups, arm circles, planks, etc.
~ankles-there are tons of different exercises, again use Google, but on would be just walking on your toes
~upper body- very important for jumps, you can't jump unless you have it (or atleast not very well) if your a beginner don't worry about it that much

Last I do my jumps off-ice on a mat of softer carpet and then I practice my spins (you can buy this like bowl shapes thingy call a spinner to do spins off-ice)

After I do my workout I usually do a few stretches to cool down and sometimes I'll take a walk or something.

I only do this workout three times a week, if not I could burn myself out. Below I listed a few things I do on my off days!

When it's nice weather, I take bike rides and jogs. Sometimes I go to a track and try to set record times. Other random things I do to help with my skating are things like skipping. Try to see how high you can skip (it helps build up muscles for jumps). Other times I try to hold a spiral position with my eyes closed (it helps with balance). There are tons of ways to workout as a figure skater. And I you are ever stuck on something hat you are learning, do it off-ice. I remember when I first was learning how to do a forward cross over, I would find an empty hall and just do my crossovers up and down it. I also used to just do random crossovers walking. It also works with things more advanced!


But, please,please,please remember! If your not careful, you could really hurt yourself. Before you start any type of fitness program ask your coach or instructor. My workout may not be what's best for you. Also ask your coach if there are any stretches you could work on to help learn a certain move. Also, if your not getting flexible right away, or your jumps aren't getting higher, don't push your self to hard. Have patience and be satisfied with your progress.


I hope I helped! Good Luck w/ your skating!

Looking to buy a bike ... advice please?

ss.snomer

Hi ... I'm looking to buy a bike for cycling around on weekends, for both fitness & fun. Mostly on roads, and later (much, much later) perhaps on some basic biking trails.

I'm not looking for a professional bike, just something decent ... but sufficiently adequate to cover my biking needs for several years.

Please offer any advice ... in terms of the type of bike I'm looking for, features, things to look out for when bike shopping or trying a bike, things to avoid, potential cost, general snippets of useful information, etc. Note, I'm a beginner and have no knowledge whatsoever of biking//cycling.

Thanks.

Answer
The most important thing is that you go to a real bike shop, not a department store. There you are most likely to find good advice, good bikes, and good support after you buy the bike. A good shop will also let you take it for a spin if you leave behind a credit card. Explain to them your needs and skill level, and they can help outfit you.

The biggest question is how much do you spend. More expensive bikes will be more reliable, lighter, and smoother, and will also give you room to grow into them, but would also be a waste if you end up not liking the sport and having it sitting in the garage collecting dust. Only you can decide what level of bike you should get.

As long as you go with a real brand, you'll be ok. A hybrid style bike will be good for your needs, able to handle roads and smooth, well kept trails, while remaining comfortable to ride. Don't get hung up on brand - there are a ton of good ones and you are safe with most of them. Again, as long as you shop at a good place, you won't end up with a bad bike.

The main thing is that core of the bike are good parts - the frame and brakes especially. Don't worry too much about things like seats, pedals, and other minor things which can easily and cheaply be replaced.

Good luck.

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What's the best upright exercise bike on the market?

Sale Photo

I think it's Keiser, but maybe someone has a better idea? I want to buy a stationary upright exercise bike for home, but I'm having trouble finding a used Keiser bike for sale in my area. Is there another brand that's just as good or better?

Answer
The Schwinn Airdyne or Aerodyne or soemthing like that has been a staple of exercise bikes for awhile. Assuming you want an exercise bike, and not a Spin bike

What Diamondback BMX bike Should i get?

Lil' Man

Joker 20" Boys' Freestyle BMX Bicycle
Viper
Viper X
Venom

i need advise from people who know diamondbacks. here is a link to a previous question of mine about this telling what im looking for in the bike.

http://answers.yahoo.com/question/index;_ylt=ArIlPV50qXOpzoJV038izPfsy6IX;_ylv=3?qid=20090716145543AA5qWT8


and also one thing that i forgot to put in the other question but would prefer is the feature in the handlebars where they can keep spinning and not get wound up. so id prefer the Joker Viper X or Venom.
but ill take anyones oppinion on this. beause im also wondering does having this feature make the breaks not work as well?

Answer
DON"T GET ANY OF THOSE BIKES!!!!!!
They are all complete garbage, that will not last a month under any degree of aggressive riding. I know this because my brother got the Joker for his birthday, and needed to replace the wheels by the next month. A month after that the frame developed a crack, and the cranks were bent beyond repair. How you narrowed your search down to Diamondback, I am afraid to ask, but i have advice.

The only Diamondback that is remotely safe to buy is the
Accomplice
Orion

They both have full cromo frames, and cassette wheels, along with integrated head set "accomplice only". The orion is in your price range but isn't the best deal on the market.


http://www.danscomp.com/101682.php?cat=BIKES

This is by far the best deal i have found but there are others. The Kink liberty is in your price range, has a mid BB, 3pc crank, full cromo frame fork and bars, cassette wheel, and is light enough for your kid to handle. Brakes? skate boards don't have brakes, nor do roller blades. One less thing to brake as well.

Consider these others as well:

http://www.danscomp.com/101977.php?cat=BIKES
http://www.danscomp.com/101209.php?cat=BIKES
http://www.danscomp.com/101740.php?cat=BIKES
http://www.danscomp.com/101738.php?cat=BIKES
http://www.danscomp.com/101573.php?cat=BIKES

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Shorter chainstays - mountain bikes?

theVisiona

What are the advantages and disadvantages of different chainstay lengths on a mountain bike?

I read that some advantages of short chain stays (like 15 - 16 inches) include faster acceleration and greater agility. Are there any other advantages? What are some disadvantages?

Thanks!

Answer
Short chainstays are vital for ease in rear wheel balance if you do much in the way of stunts or trials type tricks. If you want to do this stuff, look for a street/urban/dirt jump frame that has the shortest chainstays....or if you really get into it, buy a dedicated trials frame. It's harder to pull or hold manuals and do rear hops on a 26" wheel to begin with (compared to 20" and 24" bmx bikes), but if you combine that with the normal 17-1/2" chainstay, it only gets worse.

That's about their only real advantage. I don't think they're appreciably stiffer (faster acceleration) than other frames, so I can't say I'd count it as a realistic advantage at all. I've never been able to notice a difference. A bike's acceleration is much more affected by the overall weight, tire choice and inflation, fork choice, etc.

The disadvantages to short chainstays are like what was said above. Usually less mud clearance, but with newer chainstay designs that's changing for the better. They definitely hurt when climbing....it'll be easier to spin out on steeps, especially if they're loose or technical. You can scooch up and put your umm.....taint.....right on the very edge of the nose of the saddle and it'll help compensate, but really the standard (longer) chainstays are better for climbing. It's just a matter of geometry and weight distribution.

Most bikes with short stays also are rigged with a short stem, and that only compounds the climbing issues, so you have to work much harder, fail more often, and accept the limitations of this kind of frame. They generally aren't as good in downhill cornering, but some now are made with longer front sections to where you have a bike with short stays but nearly the same overall wheelbase. They're marketed in the dirt jump and hardtail freeride categories, but they're only a compromise for most riders.

If you're shopping for a new frame, see if you can test out an assembled bike before you buy. Sometimes there are just worlds of difference in how a bike handles your input. Unless you want to get jiggy with the manuals, I'd focus more on the other aspects of the frame, such as head angles and bottom bracket drop and overall bb height. Those things make a much bigger difference in how your bike feels compared to the role that the rear end plays.

So after all that braincandy, just keep in mind that ALL bikes are fun, and you can learn to do almost anything on almost any type of frame/bike. The specializations are refinements to help certain riders do certain things, but try not to get too caught up in it unless you really need to.

what is a specialized sirrus bike like?

Matt H

Answer
Two distinct "personalities" for that one.

1) The luxurious slow ride--if you get the bike 1 size too large from the mistake of using traditional standover height to measure a modern bike.

2) The Turbo-Hybrid as they're now called. Sirrus was the first and does its job well. This fit will show quite a bit of seatpost and the bike may seem a bit small. The handlebars will be an easy reach and the result is both fast and comfortable.

Many of the Turbo-Hybrid and fitness bikes are now available. Notable varieties of this are Schwinn Super Sport cyclocross and Diamondback Winwood / Edgewood mountain 29'er. These are a bit different, yet with a similar flair and speedy nature (if the bike is small). The rest of the Turbo-Hybrid on the market are, as usual, blatent copies of the Specialized Sirrus.

In Europe, this bike is simply referred to as "bike". This is the normal bike in Europe. Other bikes are called "Mountain Bike," "Racer," and "Cross."

Before Specialized dared to do it, we didn't have any speedy examples of the Eurobike or Flat-Bar Tourbike.

The lower-end models (those with metal forks) are good, fast transportation, yet with enough speed to ride with a touring club.

The Specialized Sirrus Comp is a "105" level race/train model that is priced far below its performance and value. Given a nice set of Neuvation M28 or Rol Race wheels (thin spokes for comfy speed boost) and some Kool Stop brake pads, this machine could quite easily take on a $2000+ road racing bike. Oh, and it would need some non-Armadillo tires. Just switch those for Michelin's speed boost.

Sirrus Pro is a little bit confused, but could be employed at a pro cyclocross event and/or safely navigate down the mountain with its disc brakes. This is a mountain/mud/wet version. The matching tires should be Panaracer T-serv, also wet weather.

Sirrus LTD is, in fact, a full racer. With the exception of slow tires, this bike has performance that matches its price and gearing such as used by Team Discovery on Stage 17 of the TDF. It is popular with females because of the easier reach for shifters that can contribute to ease of spinning technique performance.

So, be sure to get one measured for reach, not standover height. Too big is too slow. So, do try for a smallish size to get good areo. Yet test drive and just pick the one that seems fast and pleasant, the one bike that does both fast and pleasant at the same time. Test drive a lot.

You'll have a greatly accelerated (even competitive), yet very comfortable ride. That's what they're for.

Millions, actually billions, of very similar bikes make the roads impassible to cars in the land of the Dutch. For instance, it is not possible to get a car into the airport. Either bike or tram is the only way. Tying a brightly colored flag on your bike is the only way to find it in their very jammed (brimming over with bikes) airport parking lot. Wish I could show you a picture. They look like the Sirrus.

Zooming all around France, not a drop handlebar in sight, despite their famous Tour de France, the natives are on bikes that could easily be mistaken for mountain bikes--but they're not. It is either a lot like Diamondback's Windwood / Edgewood series (shocks on the front) or just like the speedy, lightweight Specialized Sirrus, and those are the bikes the French prefer instead of the uncomfortable "racer". After all, if you're going to use it every day, why put up with the shifters being faraway off the front of the bike? Not the French.

Over in England, that's where you'll see the drop handlebars more frequently. Why? Because they don't want to look like the French or Dutch. ;) They also use a lot of XC mountain bikes because their hills are far steeper than the limit in the U.S. Once out in the country, what do you see? Yet more bikes just like the Sirrus. That's because long distance cycling is easiest on the flat bar performance bike.

Most of the English flat bar bikes are upgraded to North Road style handlebars that offer both a forwards grip for areo and a backswept grip when you want more luxury.
Those are available here for about $12 (Pyramid branded, bikepartsusa.com) for a lightweight alloy set 21" wide. These can be wrapped with the thick drop bar tape (use extra-thick version) and installed upside down (club-race style) for high areodynamic performance or face-up for luxury, as seen on the majority of foreign touring bikes.

Nashbar.com has a heavier variety (of upgrade handlebar) with ultra-modern looks called a "trekking bar" that is also quite popular with this style of bike. As with drop bar, the only reason to choose the "trekking bar" over the traditional "North Road" is just for looks. Looks and image are very important to some, so I mention the "Nashbar ATB Trekking Bar" as a way to North Road style comfort and performance with the benefit of modern looks (important to some people).

Why would you put an upgrade handlebar on the already nice Sirrus? $12 to $20 is a tiny price to acquire both speed and comfort simultaneously. It is also what is onboard the long distance touring bike of the year--a bike that is otherwise very similar to Sirrus.

Anyway, enjoy your Sirrus. That's certainly easy to do.

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