Exercise - Sometimes simple is better

I love exercises that don't require special tools.  Using dynamic movements, we can do so much just sitting at a desk.  Keeping with a simple focus, I found the following list of 50 exercises that are relatively simple to do and highly effective.  I hope you enjoy:

50 Bodyweight Exercises You Can Do Anywhere

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1. Inchworm: Stand up tall with the legs straight, and do like Lil’ Jon and let those fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for 4-6 reps.

2. Tuck Jump: Standing with the knees slightly bent, jump up as high as possible (pretend Jeremy Lin is watching!) and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump (on it) again!

3. Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl for 8-10 reps (or until you scare your roommates off).

4. Plyometric Push-Up: Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition.

5. Stair Climb with Bicep Curl: Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects!) and briskly walk up and down the stairway while simultaneously doing bicep curls to work the whole body.

6. Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

7. Prone Walkout: Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance. (This dance comes next.)

8. Burpees: One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

9. Plank: Nope, we’re (thankfully) not walking the plank. Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

10. Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Legs

11. Wall Sit: Who needs a chair when there’s a wall? Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight. Go for 60 seconds per set (or however long it takes to turn those legs to jelly). Need more fire? Add some bicep curls.

12. Lunge: Stand with the hands on the hips and feet hip-width apart. Step the right leg forward and slowly lower your body until the right knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat with the left leg. Try stepping back into the lunge for a different variation.

13. Clock Lunge: Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing. And all that’s one rep! Aim for 10 reps and then switch legs.

14. Lunge-to-Row: Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it up off the floor while lifting the arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat.

15. Lunge Jump: Ready to impress some friends? Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. Try to do 10!

16. Curtsy Lunge: Let’s show a little respect. When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

17. Squat: Stand with the feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

18. Pistol Squat: There may be no gun permit necessary for this one, but it’s still no joke. Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold (have fun with that), then return to standing.

19. Squat Reach and Jump: Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching the arms straight overhead. Aim for 15 reps, taking a quick breather before the next set.

20. Chair Squat Pose: Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

21. Step-Up: This may be self-explanatory, but just in case — find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight (do it for Channing!), then return to start. Repeat, aiming for 10-12 reps on each side.

22. Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

23. Quadruped Leg Lift: Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs (try to be graceful here!). Hold for up to 10 seconds, then switch legs.

24. Calf Raise: From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Chest & Back

25. Standard Push-Up: There’s a reason this one’s a classic. With hands shoulder-width apart, keep the feet flexed at hip distance, and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). That’s one!

26. Dolphin Push-Up: Start out in dolphin pose (think: down-dog with elbows on the floor). Lean forward, lowering the shoulders until the head is over the hands. Pull up the arms and return to the starting position. (No ocean necessary.)

27. Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

28. Handstand Push-Up: Fair warning: This move is for the pros. Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall). First timer? Grab a friend to spot you — safety first!

29. Judo Push-up: From a push-up position, raise up those hips and in one swift movement (Hai-yah!) use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position. Try to repeat for 30-60 seconds.

30. Reverse Fly: For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and the front knee slightly bent. With palms facing each other and the abs engaged, bend forward slightly from the waist and extend arms out to the side, squeezing the shoulder blades. Repeat.

31. Superman: Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Cape optional.

32. Contralateral Limb Raises: Sounds fancy, huh? Here’s the breakdown: Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

Shoulders & Arms

33. Triceps Dip: Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

34. Diamond Push-Up: Jay-Z would approve. These push-ups get pimped out with a diamond-shaped hand position (situate them so that the thumbs and index fingers touch). This hand readjustment will give those triceps some extra (burning) love.

35. Boxer: Time to make Muhammad Ali proud. Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms — like you’re in the ring!

36. Shoulder Stabilization Series (I, Y, T, W O): OK, it may look crazy, but stay with us. Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation. (Gimme a Y, you know you want to!).

37. Arm Circles: Remember P.E. class? Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Core

38. L Seat: Take a load off (well not exactly). Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

39. Rotational Push-Up: Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

40. Dynamic Prone Plank: Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

41. Flutter Kick: Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kickin’ it for a minute straight!

42. Bicycle: Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!). Just keep the helmet in the closet.

43. Crunch: Before anyone’s crowned Cap’n Crunch, remember form is key. Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

44. Segmental Rotation: Target those obliques. Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

45. Shoulder Bridge: Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

46. Single Leg Abdominal Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

47. Double Leg Abdominal Press: Two legs is twice the fun. Follow the same run-down for the single leg press (above), but bring up both legs at the same time, pushing the hands against the knees.

48. Side Plank: Roll to the side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

49. Sprinter Sit-Up: Want to be a speed demon without getting off the floor? Lie on your back with the legs straight and arms by your side — elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

50. Russian Twist: Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn. Feel like a fitness czar yet?

More on Hydration…Is Beer Hydrating?

Last November the Editors of Bicycling Magazine conducted a Reader’s Choice survey of “all things cycling”; over 5,000 readers responded and the results are published in this month’s issue (March 2012). Scanning through the results, I wanted to know what people like to drink after a long, hot, grueling ride. Here’s what they chose (in order): Beer; Chocolate milk and Coffee. (More on this survey at, http://www.bicycling.com/news/featured-stories/2012-readers-choice-results.)

The readers of Bicycling Magazine have spoken; beer is their number one post-ride beverage. Farfetched? Not really. Beer is rising in popularity. Micro-breweries are popping up all over the country; grocery store shelves are filled with a variety of craft beers providing an endless array of choices. Competitive and non-competitive cyclists can even partake in group rides focused on the reward of a nice cool mug of beer: Beercycling, based in Portland, OR, provides group destination packages where cyclists leisurely travel to a different (European) brewery every day over the course of a week or more (http://beercycling.com/); on a more competitive note, The Harpoon Brewery to Brewery Ride (http://www.harpoonb2b.com/), is an annual 148-mile ride in Vermont. 1,000 riders have already signed up, closing out this year’s June 16th ride.

The camaraderie and the sense of a shared mutual goal make for a good time, but is this good time overshadowed by any negatives? Is it a good idea to consume alcohol at the commencement of a really hard ride? It’s a question that comes up with frequency, and for good reason. Beer is loaded with brewer’s yeast; barley; malt; hops; sugars; etc.; aside from all of the good things in beer, is alcohol, in any form, good for our bodies, post-ride or pre-ride?

People who log into bike forums discuss this question fairly regularly; a quick scan of their answers showed many of the respondents opting to imbibe because they want to enjoy themselves. I found the responses almost portrayed a light at the end of the tunnel type of mentality, where the cyclists worked hard at cycling and deserved the reward of a cool brew afterward. When told that alcohol is not conducive to the aerobic activity they’ve just undertaken, they poo, poo the message. They want the freedom to work hard and play hard.

I think the article that really grabbed me was the one written by a biker lady I respect, entitled, Drinking and Exercise: How Alcohol Affects Your Body, by Selene Yeager. It’s posted in this month’s Women’s Health Magazine (March 2012 issue, at: http://www.womenshealthmag.com/health/drinking-and-exercise#axzz1n2nQqGOz). In the article Ms. Yeager bluntly says, alcohol and exercise do not mix. Her opening paragraph states, “Alcohol in your system is detrimental to any kind of fitness activity.” She goes on to cite the various ways alcohol interferes with the body’s ability to recover. Her citations are good, her research is credible and the article is quick and easy to read. Most importantly, it gets to the point about the deleterious effects of alcohol on the body, pre and post exercise.

Ms. Yeager’s companion article, Exercise and Alcohol: Running on Empty Bottles (http://www.womenshealthmag.com/health/exercise-and-alcohol?page=1#axzz1n2nQqGOz) delves into the psychological aspects of imbibing and ratcheting up the exercise routine – each to excess. She cites a 2009 study from the University of Miami which found that the more people exercise, the more they drink—with the most active women consuming the highest amounts every month. There’s a concern that there may be a trend developing among young people that could reverberate in the years to come.

Finally, I wanted to look at some of the scholarly research, just to see the conclusions for myself. Using Google Scholar, I found many relevant, credible studies, about Alcohol and Athletes/Exercise, none of which condone the consumption of alcohol. Briefly, I’ll list a couple of the studies and provide links for additional research.

A study by Mahmoud S. El-Sayed; Nagia Ali; Zeinab El-Sayed Ali, published in Sports Medicine, states “Although the effects of alcohol consumption on the rheological properties of the blood are not known, recent experimental evidence suggests that alcohol use following exercise is associated with unfavourable changes in the main determinants of blood viscosity. It is well documented that alcohol use modulates the immune system and impairs host defence. Compelling evidence is also mounting to suggest that chronic alcohol use is linked with adverse effects on the body systems and organs including the brain, the cardiovascular system and the liver.”

Another study produced similar results stating, “alcohol interferes with the metabolism of carbohydrates during and after anaerobic exercise by decreasing the availability of circulating glucose. Furthermore, during recovery from exercise, alcohol decreases the supply of free fatty acids for the body” (Erkki Heikkonen, Reino Ylikahri, Risto Roine, Matti Välimäki, Matti Härkönen, Mikko Salaspuro, Effect of Alcohol on Exercise-Induced Changes in Serum Glucose and Serum Free Fatty Acids, April 1998, in Alcoholism, Clinical and Experimental Research, Volume 22, Issue 2, pages 437-443, retrieved online at: http://onlinelibrary.wiley.com/doi/10.1111/j.1530-0277.1998.tb03671.x/abstracton February 23, 2012).

In conclusion, the answer to the original question is a resounding no. If you’re looking to hydrate your body after a hard workout, an alcoholic beverage is not a good choice. To pull this all together I went to another of my ‘go to’ resources, Bicycling Medicine, by Arnie Baker, M.D. (Fireside Books, New York, NY, 1998), where Dr. Baker says, “alcohol is a poison”. He goes on to say that “[O]ne-third of Americans who die each year from bicycle accidents are found to be riding under the influence of alcohol. The calories in alcohol displace other valuable food sources and alcohol consumption is associated with many nutritional deficiencies, including deficiencies in folic acid, iron, and B vitamins.” Among the many negative effects he states, “[A]lcohol may negatively affect heart rate, stroke volume, work capacity, peak lactate levels, blood pressure and respiratory dynamics. It is poisonous to muscle cells. It increases the risk of dehydration and hypothermia” (pp. 47-48).

Hydration - It's Important!

So often we hear the messages about staying hydrated before, during and after exercise and, if you're like me, consuming all that water can sometimes be a chore.  When I teach an afternoon cycle class I  recommend re-hydrating by drinking a cup of water an hour until bedtime, especially during the warmer weather months.  So what's the downside?  What happens when we habitually stay below the 100% rehydration mark?  Put another way, what is the accumulative effect of staying at 80% all the time?

I'm posing this as a question to those who have experienced this state of incomplete hydration while maintaining an active exercise schedule.  So please weigh in*.  In the meantime, I'm providing some information about the importance of hydration through the following links:

First of all, what do we mean when we talk about hydration?  The European Hydration Institute (Yes, the Europeans have an Institute devoted strictly to the human body and hydration, which I thought was pretty neat.) http://www.europeanhydrationinstitute.org/benefits_of_hydration.html tells us that hydration is the amount of water in our bodies and points out all of the advantages of maintaining a proper balance or homeostasis, and here in North America (based in Washington, D.C.) we have the ILSI N.A., (part of the International Life Sciences Institute, www.islni.org) whose Project Committee on Hydration was established in 2001 to investigate broad issues of hydration (see http://www.europeanhydrationinstitute.org/other_hydration_educational_materials.html.  Each of these organizations provides credible, scientific information relative to our need to remain hydrated.

The American Academy of Orthopaedic Surgeons (http://orthoinfo.aaos.org/topic.cfm?topic=A00370)  tells us that water is the most important factor in sports nutrition. Water makes up approximately 60% of body weight and is involved in almost every body process. Your body cannot make or store water, so you must replace the water you eliminate in your urine and sweat.

BUT, and this is important, it is not enough to simply drink a lot of water prior to exercise.  Exercise enthusiasts have been known to consume too much water, essentially diluting their salt levels creating a condition known as hyponatremia.   Extreme cases of hyponatremia can cause death.

While it is difficult to assess the specific amount of water a person should consume, simply because we're all so different, the Institute has produced some guidelines, based on age range and human characteristics, called the Daily Recommended Intake (DRI).  It's an interesting study and worth reading from the ILSI N.A. Web site, entitled, Hydration, Fluids for Life (www.islni.org).

Finally, to get back to the original question, it is easy to discern dehydration, but living in a state of incomplete hydration, also referred to as chronic mild hypohydration, is more difficult to assess and nonetheless cause for concern.  I became very interested in hydration after my own serious bout with kidney stones.  My doctor told me to drink more water, but how does one keep drinking water when they're not thirsty?  Once I did a little more research I became somewhat more cognizant of my own characteristics and certainly more aware of the far-reaching effects of incomplete hydration on the human body.  Suffice it to say, a number of fairly awful diseases can result from this state of chronic mild hypohydration such as kidney stones; bladder and colon cancer; constipation; urinary tract infection; hypertension; coronary heart disease; gallstones; glaucoma; dental disease and more.  Read more about this condition in an important study published in the Supplement to the Journal of the American College of Nutrition, Volume 26, Number 5(S), October 2007, found at http://www.ilsi.org/Publications/HYD%20-%20ILSI%20North%20America%20Conference%20on%20Hydration%20and%20Health%20Promotion%20Supplement.pdf

I hope this information is helpful to you and I welcome your comments.

*Exercise physiologists tell us to weigh ourselves prior to a workout and after a workout; factor the differential and replace each pound lost with approximately 2 cups of water.

Keep Moving to Prevent Disease

Does your early morning cardio workout undo the bad effects of  sitting at a desk all day long?

Scientific Research proves what you probably already knew, that sitting too long has negative health implications.  The research is growing in this area and here's an important study that points out the positive aspects of just plain moving, even if you already exercise:

Description

Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.

Move in Minutes: Smart Tips to Minimize Sitting

Released:2/8/2012 2:40 PM EST
Source:University of Texas M. D. Anderson Cancer Center

UT MD Anderson experts encourage adults to reduce sedentary behavior
Newswise — HOUSTON — Sitting for extended periods can raise the chances of developing cancer even for people who exercise regularly, says recent research. In response to these findings, fitness experts at The University of Texas MD Anderson Cancer Center share advice on how to get moving in minutes.
“Taking just one- to two-minute breaks from sitting may help lower your cancer risk,” said Karen Basen-Engquist, Ph.D., professor in the Department of Behavioral Science at MD Anderson. “That’s because even short spurts of movement can help minimize inflammation, insulin resistance, and long-term weight gain — all factors that make it harder for the body to fight off cancer.”
Basen-Engquist, who uses a pedometer and tries to get at least 500 steps an hour, offers these tips to get moving — even when there’s little time to spare.
Have just 1-2 minutes? Take the stairs.
Skip the elevator or escalator, and take the stairs at work and when doing errands.
“Taking the stairs gets your heart pumping, builds muscle, strengthens bones and burns calories,” said Basen-Engquist, who conducts studies on how to help cancer survivors adopt more physically active lifestyles. “And, the more often you take the stairs, the bigger the payoff.”
Have 5 minutes? Stretch.
Men and women can take breaks from sitting at work or home by standing up and stretching their backs, forearms, wrists, legs and hamstrings. Basen-Engquist stretches throughout the day by using an exercise ball at her desk.
Among the benefits: more energy, better circulation and less muscle tension and stress.
Basen-Engquist recommends getting started with these easy stretches or using this desk stretches video.
Have 10-15 minutes? Take a brisk walk.
“Lace up your tennis shoes for a short walk during your lunch-hour, walking meetings with co-workers or a quick trip around the neighborhood,” Basen-Engquist said. “I also walk to the coffee shop in the next building when I want a cup of coffee.”
Walking helps maintain a healthier blood pressure, boost metabolism, curb stress, and possibly reduce breast and colorectal cancer risk. Just keep in mind that brisk walking yields more benefits than a casual stroll.
“For walking to count as exercise, you should be a little out of breath and feel your heart beating a little faster,” Basen-Engquist said. “You should be able to talk in short sentences, but not sing.”
Have 20-30 minutes? Tidy the house.
Tidying up does more than limit couch time. It can also qualify as aerobic activity.
“Just make sure you’re getting your heart rate up at a consistent level,” Basen-Engquist said.
To do that, focus on repetitive activities that use large muscle groups, like the legs and back. This includes vacuuming, mopping, scrubbing, gardening and even taking multiple trips upstairs to put away laundry.
“Remember, it’s important get creative and find ways to stay active outside of your normal exercise routine,” Basen-Engquist said. “Just be sure that you’re also getting 30 minutes of actual exercise each day to help lower your chances for cancer.”
For additional exercise tips, visit www.mdanderson.org/focused.

Different Cities...Different Trends and Wonderful Music

The people who come to my spinning classes are the greatest!  They inspire and make working out that much more fun for everyone!  Bravo to you. 

DIFFERENT CITIES...DIFFERENT TRENDS
We were discussing a New York City based cycling club, named Soul Cycle today and I really think I peaked your interest.  Quite a few articles have been written about Soul Cycle over the past couple of years and the concept is really quite unique and intense.  Here are a couple of links to articles:  http://articles.latimes.com/2011/nov/28/health/la-he-fitness-soulcycle-20111128 (LA Times, lengthy article, but really informative);  http://abcnews.go.com/Nightline/video/securing-super-bowl-2012-15511999?tab=9482930&section=1206872&playlist=1887643 (An ABC Nightline segment - really informative and gives an inside view of Soul Cycle); http://www.nytimes.com/2010/10/10/fashion/10Spin.html?pagewanted=all - (An in-depth New York Times Article that explores some of the nuances and personalities of Soul Cycle - a kind of tell all.); and finally, this list would not be complete without a link to Soul Cycle itself:  http://east.soul-cycle.com/.  This isn't the only material available on the Web.  I just mined the best for you.  If you're interested, just search on "soul cycle" and you'll get a plethora of additional information. 

So what do you think?  Would you like to have a similar workout?

While we're on the subject of Soul Cycle, you asked me to post my playlist.  Here's an advance peek at a playlist gleaned from Fitness Magazine's article about Soul Cycle (http://www.fitnessmagazine.com/blogs/fitstop/2011/03/28/motivation/soulcycles-spinning-workout-playlist/) that I'm planning to use as my next playlist.  I'm still working out the choreography.  Please tell me what you think.

“Magical World” by Bassnectar feat. Nelly Furtado

“Crave You” (Cassian Remix) by Flight Facilities feat. Giselle

“Clap Your Hands” by Sia

“This Town” (Morgan Page Unreleased Remix 2007) by Frank Sinatra

“I Belong To You” by Lenny Kravitz

“Yeah Yeah” (D. Ramirez Vocal Club Remix) by Bodyrox feat. Luciana

“Dog Days Are Over” by Florence & The Machine

“Now We Are Free” (Soundtrack from Gladiator) by Hans Zimmer & Lisa Gerrard

WONDERFUL MUSIC
I think we can all agree that music inspires us and, when it comes to exercise, it's a key ingredient.  To that end, there are a couple of "tools" out there to help put workout music into a nice, free playlist:
The first one is Pandora.  The designers at Pandora Internet Radio have now put together a Workout (Fitness) Mix.  Just select it and play.  More information at www.pandora.com; 
Next, is a nice little program called "Tubalr" that searches YouTube for the top songs from a particular artist of your choice and arranges them in a continuous playlist.  It was created by a young man named Cody Stewart so that he could show off his skills during a job search.  Just goto, www.tubalr.com to put together your playlist.

If you know of any other ways to put together a free playlist, please share.
I look forward to your comments.

A Novel Twist To Staying In Shape

Here's something I just read in Fitness Magazine.  Please let me know what you think?

What If You Got Fined for Skipping a Workout?

By Marianne Magno
From: Fitness Magazine:  http://www.fitnessmagazine.com/blogs/fitstop/category/workouts/

Many of us pay a hefty price for a membership, but what if it cost you more money not to go to the gym? That’s the concept behind GymPact, an app for your iPhone or iPod Touch (and soon to be on the Android), that lets you set a penalty fee if you don’t stick to your gym agenda.

How does it work? You tell the app the number of times you want to go to the gym every week and the amount you’re fined if you don’t meet your goal. At the gym (or your local park, yoga studio or swimming pool), you can check in using your iPhone’s GPS or Wi-Fi on your iPod Touch. If you meet your weekly schedule, you’ll get cash from the people who missed their workouts.

Now tell us: Have you tried GymPact? Would getting fined make you stick to your fitness routine?

Getting the most out of cycling

Happy Ground Hog Day!

Whether we have six more weeks of winter, or not, the amount of daylight is increasing - Daily!  You still have time to get caught up on your cycling and other exercises before the shorts and bare midriff season is upon us. 

In today's posting I wanted to answer some of your questions about exercises to develop the abdominal muscles.  I did a little research and ran across the perfect article.   It's short and jam-packed with information.  It not only provides good exercises but points out how essential "core strength" is to cycling.  I've posted a copy of the article below, along with links for more information.   And while we're on the subject of our "core",  I wanted to share another article I read in this month's Bicycling Magazine, about Yoga and reducing some of the tension created in our muscles while cycling. 

Here's to a stronger core! 

The following article was retrieved from the RBR (Road Bike Rider) Newsletter on Thursday, February 2, 2012.  The link to this article and more information is:  http://www.roadbikerider.com/cadence

Women on Wheels: Flabby Core? Tone Up and Improve Your Cycling

You’re on a long bike ride -- pedaling hard up steep hills, flying down the other side, barreling along the flats. Your legs, like powerful, well-tuned pistons, push through the miles. Ten fly by, 15, then 20.
At 30 miles, your legs are still going strong, but you notice you’re starting to wobble in the saddle from side to side, your lower back is hurting, your shoulders and neck are getting tight and sore. You start losing power. What’s happening? Your ride has just been sabotaged by a flabby core.
“Most cyclists have marshmallow middles,” says boot camp trainer and ironman athlete Kris Plant. “Road and triathlon cyclists need a strong core to form a good tripod position to sit properly on their saddle.” That means sitting on their sit bones -- the ischial tuberosities (those two bones in your bum that make you fidget when you sit too long on a hard bench). A strong lower back and abs form the foundation for pedal efficiency and strength. Unfortunately, cycling doesn’t build core strength.

Why Do You Need a Solid Core to Cycle?

Strengthening your core will help you develop a good tripod position -- making you a stronger, faster cyclist. “For cyclists, that means doing exercises that target the obliques, transverse abdominis, lower back, hamstrings, gluteals, and hip flexors. The rectus abdominis -- also known as 6-pack abs -- are not as important for biking,” says Plant.
A solid core:

• decreases upper body sway
• helps maintain proper bike form and posture
• reduces or eliminates shoulder, neck, and lower back pain
• increases pedal stroke efficiency
• helps you to use your leg strength properly and more effectively

Plant suggests 4 core strengthening exercises you can do in your home without any additional equipment. Do these 3 times a week for 10 to 15 minutes during the cycling season. Create a strong core and you’ll ride faster, farther, and more efficiently.
Plank -- Simple, but so effective. Works transverse abdominis, upper and lower back

• Lie on your stomach and place your elbows directly under your shoulders with forearms and hands on the floor.
• Place feet about hip-width apart.
• Slowly lift your hips off the floor, keeping your back straight.
• Squeeze your glutes together. Don’t sag through the hips or arch your back.
• Hold for 10 to 20 seconds. Work up to 30 seconds.
• Repeat 3 times.

Bridge -- Works the back, glutes, hip flexors

• Lie down on your back, bend your knees and place your heels near your bum (6 to 8 inches).
• Place your arms at your sides, palms down.
• Pull your navel toward your spine (to eliminate any space between the floor and your lower back).
• Squeeze your glutes, while you slowly raise your hips off the floor and push up from your heels, forming a straight line from shoulders to knees.
• Pause, then slowly lower your hips to the ground.
• Repeat 5 times and build from there.

Scissor Kick -- Works inner and outer thighs, hip flexors, abs

• Lie on your back with legs straight, and place both hands under your head.
• Pull your navel toward your spine (to eliminate any space between the floor and your lower back), and raise your shoulders off the floor.
• Raise your legs 6 to 8 inches off the ground (you can start higher as Plant does here) and scissor them: left leg over right, then right over left. That’s one rep.
• Repeat 10 times and build from there.

Bird Dog -- Works the back, glutes, hip flexors

• Kneel on all fours with your hands placed flat on the floor under your shoulders and your knees under your hips.
• Raise your right arm while extending your left leg. Keep your back straight and your hips level.
• Hold for 1–5 seconds. Do other side.
• Repeat 5 times and build from there.

Great core-strengthening resources in RBR’s eBookstore include: Yoga: A Quick and Effective Program for Cyclists, KitaYoga Workout DVD, and Core Training for Cyclists.
Comment
Laurel-Lea Shannon is publisher of www.WomensCycling.ca, an ezine that promotes recreational cycling and encourages women of all ages to get outside and ride. RBR has partnered with Women’s Cycling.ca to take the female focus on cycling issues in Women on Wheels. The column runs each month in RBR Newsletter
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Here's the second Article:

Increase Speed

Get 3 Minutes Faster In 4 Weeks

For maximum speed, there's no place like om.

BySelene Yeager

Retrieved from Bicycling Magazine on February 2, 2012 at:  http://www.bicycling.com/training-nutrition/training-fitness/get-3-minutes-faster-4-weeks

 

RELATED CONTENT

FEATURE: Your Whole Body Tune-Up

FEATURE: Cycle Yoga Into Your Cross Training

Hammering in the drops of your handlebar can shave more than three minutes off a 40km (24-mile) ride. But that means leaving the comfort of your brake hoods to hunker into an aerodynamic tuck--a position few recreational riders find comfortable for very long.

The solution: yoga, the quickest route to balanced strength and flexibility. "Cyclists are notorious for having tight hips and hamstrings, which makes generating power in the aerodynamic position difficult," says Lara Garda, R.Y.T., yoga and fitness consultant with the University of Pittsburgh. "Yoga improves range of motion in your hips, strengthens your core, and minimizes muscle imbalances so you can ride longer, climb better, sprint faster and feel better on the bike."

What's more, yoga improves balance, body awareness and muscle control, all of which will make you a better bike handler. "If you devote 15 to 20 minutes to yoga stretching several days a week, especially on days you ride, I guarantee you'll see results in as little as a month," says Garda.

Garda recommends the following four poses for better cycling fitness. For the best results, perform each stretch three times, holding the pose 30 to 60 seconds. Remember to breathe deeply throughout each move. If you stretch beyond the point at which you can comfortably breathe, back off. A good stretch causes mild discomfort, but never pain.

DOWNWARD DOG Start down on your hands and knees, feet flexed so that the bottoms of your toes are on the floor. Press your hands and feet into the floor, raising your hips toward the ceiling, until your body looks like an upside-down V. Then simultaneously lift your tailbone toward the ceiling and lower your heels to the floor as far as comfortably possible. Hold. Then release. Cycling Benefit: Stretches and lengthens tight calves, hamstrings and low back muscles, so you can tuck more comfortably.

BUTTERFLYStart seated on the floor with your legs straight out in front of you. Bend your knees and pull your feet in, so the soles of your feet are touching, knees out to the side. Keeping your back straight, lean forward from the hips. Grasp your feet with your hands and deepen the stretch by gently pushing down on your knees with your elbows. Hold. Then release. Cycling Benefit: Relieves tension in inner thighs and hips, for smoother pedaling in the aero position.

RABBIT Start in a kneeling position, with the tops of your feet flat on the floor, toes pointed behind you. Sit back on your heels and lower your chest to your thighs. Stretch your arms behind you and grasp your ankles with your hands. Pull your navel to your spine and drop your head until the crown of your head is on the floor. Hold. Then release. Cycling Benefit: Provides a maximum stretch along the length of the spine and strengthens abdominal and back muscles, so you can hammer in the drops with greater ease.

HERO Start in the kneeling position, sitting back on your heels. Lift your butt slightly and move your feet apart, placing them on either side of your butt. (Keep your knees together.) Place your hands behind you by the soles of your feet. Lean back about 45 degrees. Hold. Then release. Cycling Benefit: Increases flexibility in the quads, hips, knees and ankles for improved range of motion all the way around the pedal stroke.