Benefits of Riding a Bike

Everybody rode their bike as a kid. It was a means of transportation and just a good way to get from here to there. As we age, we realize that we need some steady form of exercise and bike riding can be just the ticket! Read on to see just how great riding a bike is for your health.

It's Great for the Heart!
Riding a bike is great cardiovascular exercise and increases the health of your heart. Everybody needs a minimum of thirty minutes of aerobic exercise at least three days a week. Purchasing a bike with several speeds will allow you to increase you fitness level as your cardiovascular function improves. Begin by riding at an easy speed over even ground. If a challenge is what you desire, change your terrain.

Bicycling is Kind to the Joints!
Women often experience joint pain especially in the knees as they get older. Osteoporosis causes joint problems to worsen because of the lack of proper calcium levels in the bones. Bike riding offers exercise without pain. The aerobic benefit is comparable to jogging or running without the strain. Make sure that the seat height on your bike is adjusted to allow your legs full range of motion with each revolution. Full range of motion also promotes better circulation to the lower extremities which do the majority of the work in moving the bicycle.

You Get Great Looking Legs!
Bicycling whips those leg muscles into shape. For muscular endurance, stick to a flat terrain, but adjust the speed of the bike as your strength improves. To avoid cramping, stretch thoroughly before and after each bike ride. If you are looking to increase muscle definition, vary your terrain. Off-road biking on dirt trails helps to flex leg muscles as you keep the bicycle under control even on uneven ground. Steep hills are great for working the quadriceps and hamstrings.

The Backside Gets a Little Boost Too!
The gluteus muscles also reap rewards from bike riding. For maximum power, raise your body about an inch off of the seat as you pedal. Squeeze your butt to control the pedaling motion. After a mile or so, those glutes should be on fire.

Increases Your Balance!
Learning to ride a bike is all about staying upright. To do that, you have to find a balance between your body and the bike. Maintaining that balance strengthens the core muscles of the abdominal region. Tightening the core muscles keeps you from falling off of the bike. The lower abdominals pull your legs back towards you body from the bottom of the cycling revolution. The lower back is also kept pain free by a strong balanced core.

Riding a bike is not just for kids. I am a great testament to this because I had not been on a bike for at least 15-20 years. The last bike I had was a 10-speed in high school. My husband just bought me a bike and we have started going out as a family. Man...my legs BURN like you wouldn't believe! Even though there's pain, the benefits are great and I know this too shall pass. This is something that the entire family can do together and have fun at the same time. Get on out there and try it!

7 Tips for Controlling Your Blood Pressure

So, you’ve been to the doctor and they’ve told you that you have high blood pressure, now what? The bad news is that high blood pressure can lead to serious health problems if left untreated. The good news is that most people don’t even need medication to lower their blood pressure; they just need to adopt some simple lifestyle changes.

Here are some steps you can take to get your blood pressure down to a healthy level.

1. Lose weight. The incidence of hypertension is much higher in overweight and obese individuals. If you have a lot of weight to lose, don’t be discouraged. Even losing a few pounds should cause a drop in your blood pressure. You can use that to keep you motivated to lose more.
2. Exercise more. Getting regular physical activity can help to lower blood pressure levels. If you don’t work out at all, try walking for half an hour everyday. You can then work your way up to more strenuous activities. Just remember, even a small amount of physical activity can help.
3. Eat less salt. Instead of pouring salt on as a seasoning, add some spices instead. You’ll probably find a great flavor that’s a lot better for you. You should also start reading labels of prepackaged foods. Many of them have a lot more sodium than you’d imagine. Try replacing high sodium boxed dinners with a low sodium homemade dinner. Not only is it better for you, it also probably tastes better too.
4. Quit Smoking. Not only does cigarette smoke cause irreparable damage to your lungs, it also raises your blood pressure. Lowering your blood pressure is just one of 1000 reasons you already have to throw out those cigarettes today.
5. Drink only in moderation. If you drink more than one (women) or two (men) servings of alcohol a day, you may be increasing your blood pressure levels. Try cutting back to just a beer or glass of wine with dinner and you’ll probably see some improvement.
6. Relax. While it may seem impossible to stop zipping around during the day, having a little bit of time set aside for relaxation can do wonders for your mental and physical health. Why not try yoga or meditation? If you have a bit of extra money, you could get a weekly massage. If none of these appeal to you, you can always just sit quietly and listen to music. As a bonus, if you take some relaxing time before you go to bed, you’ll sleep better and feel more energized in the morning.
7. Eat more fruits and veggies. Having an ample supply of vitamins and nutrients will help your body function more properly and lower your blood pressure. You can get these nutrients by eating a variety of fruits and vegetables every day.

While making one or two of these changes may help you a little bit, the best method for lowering your blood pressure is to make all these changes. They each make a little difference that adds up to a much healthier lifestyle and a better life.

Get Ripped! with Jari Love: Slim and Lean

Considered a fantastic workout DVD, Get Ripped! With Jari Love: Slim and Lean is suited for people of all fitness levels. This DVD comprises squats; lunges; chest presses; pushups; curls; and a multitude of exercises designed to tone and work on all muscle groups.

While some users found this DVD to be more advanced, most found that by using low weights they could still keep up with the pace. Users found exercise DVD increased their energy levels; incorporated a full body workout using weight training; and found the mix of exercises targeted all of the right areas.

If you have any knee problems, you may want to buy Jari Love’s first DVD entitled, “Get Ripped.” This 55 minute program is designed to increase muscle definition and get rid of body fat in three to four weeks. The exercises encompass resistance and cardio vascular workouts as well as increasing your metabolic rate. Touted by doctors as one of the best calorie burning exercises available, this DVD produces the most effective weight loss results to date.
Some of the comments made about this DVD include: “This is an endurance style weight workout - meaning that your weights are kept fairly light and you'll be doing a lot of repetitions.”

Another woman commented, “Jari gives great directions and information about the exercises. She makes you think about your form and breathing which is really important. I've done many videos where breathing and form are hardly mentioned. I absolutely enjoy this workout! There is a piece on Nutrition. Nutrition is just as important as exercise.”

“These exercises are 100% no-nonsense, consisting of high repetitions of classic, tried-and-true exercises like forward and plie squats, lunges, bicep curls, dead-lifts, overhead presses, lying inner & outer leg lifts, and minimal abdominal work. Jari's queing and instruction is right on the mark, and she gives clear explanation and attention to form.”

Where can you buy it? Amazon.com

Say Goodbye to Crunches...There is a Better Way!

If you’re like me, you’re probably not a really big fan of sit ups and crunches. They’re awkward, show mediocre results, and if your don’t do them properly, they can cause severe strain to your neck and back. Raise your hand if you've experienced this!!

Is there an alternative...or are we destined to do this exercise that we can't stand for the rest of our lives? Yes...and No!

Yoga and Pilates have been around and talked about for quite a few years. It has been all the craze for the Hollywood crowd. But they have really caught on to something...using Yoga, Pilates, or both, you can have sleek, toned abs, plus strong back muscles and a totally healthy overall physique.

Yoga operates on several levels to help tone your abs, along with the rest of your body. The basic concept of Yoga is to hold yourself in poses. Holding these poses requires maintaining a correct posture. Just being in a good posture can strengthen your abdominal muscles. They are part of the core muscles that help you achieve and maintain proper posture. Even though you can’t feel it, these muscles are constantly making tiny adjustments and getting a great workout.

In Yoga, the poses are held for extended periods of time. Slow, even movements and long poses give your core muscles an even better workout and help develop stamina through muscle strength. You’ll probably be able to notice a visible difference in your abs, but even if you can’t, you’ll know they’re stronger when you can maintain better balance for longer periods of time.

Another major part of Yoga is focused, deep breathing that allows your body to relax as you pose. This deep breathing involves using your abdominal muscles instead of your shoulders to help inhale and exhale. In addition to your abs helping you maintain balance, you also exercise them even more simply by breathing.

Pilates is similar to your abs with the benefits it offers. Pilates requires use of your abdominal muscles for proper posture and for breathing, just as Yoga does; however, instead of remaining stable, you move your arms and legs around. This is actually just as beneficial for your abs because you have to use them to keep your body still while your arms and legs are in motion. Natural movement would have your torso move, but your abs and back muscles work to keep it stable.

Even though Yoga and Pilates are constantly working your abdominal muscles, there are specific exercises you can do to target these areas, especially in Pilates. These will give you the extra boost you need for more drastic results.

Neither Yoga or Pilates can be learned overnight; however, once you begin to master one of both or these arts, you will get an abs workout like never before without even thinking about crunches!