Sweat running down your face, soaked clothes, gasping for air and legs are pushed to the limit! Users experience all of this and more in our advanced classes. Both tempo and effort are carefully raised in order to provide a challenging workout. The advanced classes are for those who are used to cycling and are built up as follows: 30 minutes Warm-up + 1 interval segment and stretch 45 minutes Warm-up + 2 interval segments and stretch 60 minutes Warm-up + 3 interval segments and stretch Bill is an accomplished triathlete and NASM Certified Personal Trainer and Performance Enhancement Specialist. He has been racing for over 7 years, competing in distances ranging from sprint to Ironman. Bill's teaching and coaching experience spans over 12 years. He brings incredible dedication and intensity to class. His emphasis is on interval cardiovascular training and road cycling skill building. As an instructor one of Bill's mottos is "you get what you give." When you ride in his class you will find that to be very true. He delivers tons of energy, inspiration, motivation, and fun. Many wonder how he can give so much. The answer, "Life is too short not to".
Sunday, December 25, 2011
Thursday, December 15, 2011
spin art at Second Saturday 11-12-11
More of YouTube user and tall bike builder onetonmagoo's spin art paintings, created with a modified exercise bike. This time he added some Christmas lights.
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Saturday, December 10, 2011
Flatten Your Stomach 2 Inches in Just 30 Minutes a Week
Here's how to flatten your stomach 2 inches in just 30 minutes a week. Picture, this... 4 weeks from now you look in the mirror and see your favorite pair of pants sagging because they're loose on you. You did it, you lost 2 inches off your waist.
Well, if you want that to be you, follow this simple 5 minute a day home exercise along with a companion technique that takes all of 15 seconds a day.
Flatten Your Stomach in 30 Minutes a Week
First, you will need to do the main exercise... the vacuum pose.
This is a slightly different version of sucking in your belly. But, this version is probably 5 times more effective for losing inches from your waist. So do this...
Suck in your LOWER belly... around your belly button... NOT your upper belly which is what you probably associate with sucking in your belly.
Next, hold that position for 20 or more seconds. Longer if possible. Now, keep repeating for a total of 5 minutes. Do this for about 5 minutes a day (not counting rest times) and you should lose about 1.75 inches from your waist. Do 6 days a week.
Now... on to a tactic that'll help you take off that other .25 inches in just 15 seconds a day. But before I mention it, I'll warn you... you probably don't want to lose fat enough to do this. It's simple and it's really easy.
What is it?
Rinsing your body off with really cold water after your normal shower... for just 15 seconds. Well, by doing this, 15 seconds feels more like 5 minutes. It's simple and easy... yet it's hard. It's a shock.
But if you do it, you'll put your body into thermogenesis (burn body fat for heat and energy) immediately. Thus you lose belly fat and fat from all over your body.
So that takes about 90 seconds a week of your time by doing it 6 days a week.
Anyway, by doing those 2 things, you'll flatten your belly in just 30 minutes a week... or 32 minutes if you want to be technical about it.
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Thursday, December 8, 2011
Indoor Cycle - Mounted Cool Down
To view the next video in this series click: www.monkeysee.com Laurie Granger shares her techniques on how to ride an indoor stationary cycle properly.
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Monday, December 5, 2011
The Importance of Cardio Fitness
Every year as winter turns to spring, it's common to see people getting outside to burn off the winter fat. Runners and joggers take to the roads. Bicyclists tune up the bikes and head out for a spin. And people put on their walking shoes out for a brisk walk in the spring sunshine. All of these activities are good examples of cardio fitness. Cardio fitness is one of the most important aspects of a fitness workout.
Cardio is word that references the heart. It focuses on making sure that the heart is pumping and oxygen is flowing throughout the body. A cardio workout helps get the body moving and therefore burning fat. Experts suggest that every adult should get about 30-40 minutes of cardio workout at least five times a week, if not more.
There are many great cardio workouts, both high impact and low impact. High impact means that there is a higher amount of stress on the body's joints and muscles. High impact cardio workouts include running, jogging, kickboxing, jump roping, cross-country skiing, tennis, walking, etc. Although these exercises are great for getting the heart pumping and for burning fat, they do involve high amounts of impact on the body's joints and muscles. Many lifelong runners can develop knee and joint problems if they don't alternate with other lower impact workouts.
Low impact workouts include things like biking (both stationary and outdoors), elliptical machines, swimming, and rowing. Low impact workouts are great for seniors or people with joint problems, osteoporosis, arthritis, as well as pregnant women. Whatever the workout, it is important to get out there and get the heart pumping for a healthier life.
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Wednesday, November 30, 2011
Fitness and Food Tips for Baby Boomers
Paul McCartney wrote the Beatles' hit "When I'm Sixty-Four" in 1966, when he himself was just sixteen years old. In 2011, the aging rocker will turn sixty-nine; hopefully by now he's gotten his answer.
When the Baby Boomers sung that song in their teens to their girlfriends and boyfriends, the question "Will you still love me when I'm sixty-four?" seemed to be theoretical in nature. This year, however, the oldest of the Boomers will be celebrating their sixty-fifth birthday - a shocker for the generation that once insisted they would "trust no one over thirty."
Boomers entering their fifties and sixties certainly have a lot to think about as they head towards retirement, but one thing they shouldn't neglect is staying fit. Medical advances almost guarantee that the average Boomer will live longer than his or her parents, but quantity of life means little without quality of life. Quality of life depends upon keeping that aging and oft-abused body fit and trim. Otherwise, Boomers, expect the prescription drugs and surgeries to start pouring in on you. Here are some suggestions for Baby Boomers to improve and maintain their physical and mental health.
How to Lose Weight Fast If You're a Boomer
If you're overweight, your first task in your golden years' health regimen should be to lose weight fast. By your fifties and sixties, however, years of accumulated injuries and the early stages of arthritis might make you grimace when you think about high-intensity cardio workouts. Sound familiar? If so, here are some suggestions for fat-burning workouts that are still easy on the joints.
Cycling - Cycling is often recommended by doctors as a knee-friendly alternative to running. Stationary bikes, in particular, can burn up calories without putting undue pressure on the knees. If you belong to a gym, try out a spin class. These group exercise classes usually last about an hour and provide an excellent way to lose weight fast.
Swimming - Another cardio workout often recommended to people with joint issues is swimming. Swimming works out nearly every part of the body without minimal stress on the joints.
Yoga - Be warned: Not all types of yoga will help you lose weight. What yoga will do for you, though, is help you heal your joints and increase your flexibility so that high-intensity workouts become feasible for you again.
Elliptical machine - The elliptical machine, which looks like a stair step machine that moves in a circular fashion, is not as low-impact on the knees as swimming or cycling, but it is low-impact compared to running. Try out the elliptical machine at your gym to see if it works for you.
Eating Tips for Baby Boomers
When it comes to physical health, exercise is only one half of the equation. The other half of the equation, of course, is food. Fortunately, we know a lot more now about the best way to eat than we did in the 1940s and 50s. Unfortunately, however, the food landscape is fraught with much more danger today than it was when Boomers were growing up. Agribusiness didn't exist yet in the 1950s, and fast food was still in its infancy.
Because the Boomers grew up alongside the food industry, it's understandable that they picked up a lot of bad eating habits. Baby Boomers don't need to become health nuts, but there are a few simple ways Boomers can improve their eating habits:
Stop with the fast food - For people who regularly eat fast food, switching to eating healthy leftovers from their own kitchen is one of the biggest steps they can take towards healthier eating habits.
Switch to water - Drinking filtered water instead of soda or coffee is another way Boomers can cut back on calories and improve health.
Avoid the middle of the grocery store - One easy way to make sure you're buying foods that are good for you is to resolve to shop only on the perimeter of your grocery store. The perimeter of the grocery store is normally where the produce and meat departments are; the middle of the grocery store is stocked with rows and rows of processed foods. If you want to know how to lose weight fast, you would do well to start by eliminating as many foods as you can that emerge from boxes, plastic bags, cans, and jars.
The suggestions above provide a good place to start for Baby Boomers who want to enter their golden years with a healthy body and mind. A few minor lifestyle changes can make a big difference when it comes to your longevity and quality of life. Sixty-four might have once seemed like a long way away, but now that it's just around the corner, don't you think you owe it to yourself to make sure you feel as good at sixty-four as you did at thirty-four?
Monday, November 28, 2011
Group Exercise Demos: Cycle 45
Do you love cycling? Why ride alone? Come inside and spin your way through cardio challenges, varying speeds and resistance levels, hill climbs, flat sprints, and more. This class is easy to follow - tough to finish. And with two class options (30 or 45 minutes) you can tailor your workout to fit your own personal fitness goals.
Friday, November 25, 2011
Schwinn A10 Upright Exercise Bike
!±8±Schwinn A10 Upright Exercise Bike
Brand : SchwinnRate :
Price : $189.98
Post Date : Nov 25, 2011 08:39:55
Usually ships in 24 hours
Get fit on your own schedule and in your own home with the A10 upright exercise bike from Schwinn Fitness. Boasting a computer-controlled, eddy current resistance system, the A10 runs smoothly and quietly, with eight resistance levels to keep you on your toes. The battery-powered bike also supports several different workout programs, so you can customize your workout and keep things fresh. And thanks to the informative LCD console, you can easily monitor your workout progress with readouts for speed, RPM, time, distance, watts, calories, and pulse.
Other details include a grip heart rate monitor, adjustable T-knob handlebars suitable to different riding positions, integrated leveling feet for better stability, a padded saddle, and regular platform pedals. The A10, which also includes transport wheels for enhanced mobility, supports up to 275 pounds.
Features and Specifications:
 The A10 tracks speed, RPM, time, distance, watts, calories, and pulse |
- Ergonomic pedal design for efficient and comfortable pedaling
- Unique console design with integrated fan and control buttons
- Adjustable seat and handlebars for the perfect fit
- Perimeter weighted flywheel for a true road feel, and smooth, consistent workouts
- Fast and reliable electromagnetic resistance system
- Oversized stabilizers and levelers for a solid workout platform
- Integrated grip heart rate system for easy fitness monitoring
- Resistance Levels: 8
- Resistance System: Quiet magnetic ECB (Eddy Current Brake) resistance
- Number of Programs: 7
- Workout Programs: 1 Manual, 6 Profile
- Heart Rate Monitor: Contact heart rate sensors built into console
- Display Type: Multi-function LCD
- Display Readout: Time, RPM, Distance, Pulse, Speed, Calories, Resistance Level, Course Profile
- Reading rack
- Water bottle holder
- Fan
- Rear stabilizers/frame levelers
- Transport wheels
- Adjustable handlebars
- Switchable From miles To kilometers
- Product Dimensions (L x W x H): 28" x 17" x 48"
- Product Weight: 56 pounds
- Maximum User Weight: 275 pounds
- Power Requirements: Battery operated, optional AC adapter accessory
Manufacturer's Warranty
Frame -- 2 years, parts and electronics -- 6 months, wear parts -- 30 days
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Sunday, November 20, 2011
Get the Bod: Katie Holmes
Katie Holmes is a huge fan of spinning! The workout incinerates calories while working the backside. We hooked up with her spin instructor, Audrey Adler, to learn three moves you can do on a stationary bike to tone your legs and bum. This video is full of great tips to help you maximize your indoor cycling workout and take it to the next level. Bike on!
Wednesday, November 16, 2011
Phoenix 98623 Revolution Cycle Pro II Exercise Bike
!±8± Phoenix 98623 Revolution Cycle Pro II Exercise Bike
Brand : Phoenix | Rate : | Price : $495.99
Post Date : Nov 16, 2011 16:34:14 | Usually ships in 24 hours
| Price : $495.99Post Date : Nov 16, 2011 16:34:14 | Usually ships in 24 hours
- Modern exercise bike with direct-drive resistance system and 39.6-pound balanced flywheel
- Direct-drive system lets the rider pedal forward or backward, with quick-stop handle brake
- 2-way adjustable seat post and handlebars move vertically and horizontally while you ride
- Heavy-duty brake pad resistance system with center-pull brake pads; wheels for transport
- 250-pound weight capacity; measures 24 x 42.5 x 42.3 inches (W x H x D) and weighs 113 pounds
More Specification..!!
Phoenix 98623 Revolution Cycle Pro II Exercise Bike
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Tuesday, November 1, 2011
Friday, October 28, 2011
Confidence Fitness Space Saving X Bike
!±8± Confidence Fitness Space Saving X Bike
Brand : Confidence Fitness | Rate : | Price : $139.74
Post Date : Oct 28, 2011 20:30:24 | Usually ships in 1-2 business days
| Price : $139.74Post Date : Oct 28, 2011 20:30:24 | Usually ships in 1-2 business days
Need a good exercise bike but don't have the space to store a commercial-size model? Turn to the Confidence stow-away exercise bike, which folds compactly after use for storage in a closet or corner of your home. Despite its small size, the bike still offers an efficient lower-body cardio workout, with such features as an adjustable magnetic resistance system and nonskid foot pedals. Overall, each workout on the stowaway bike burns four times as many calories as walking. In addition, the bike includes a four-function computer that tracks your riding time, speed, distance, and calories. And thanks to the high-quality frame, the bike will keep you fit for years to come. Other features include an adjustable padded seat, safety straps on the pedals, and a tool kit with all the necessary tools for home assembly. The stowaway bike measures 17.5 by 53 by 22 inches (W x H x D) when folded, 17.5 by 46 by 33 inches when unfolded, and weighs 50 pounds.
More Specification..!!
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