Thursday, April 24, 2008
A Great exercise bike program Resource.
fitness equipment
Most of us who exercise regularly understand that exercise can elevate our mood. There have been a number of studies investigating the effects of exercise on depression. In one of the most recent studies, it was shown that three to five days per week for 12 weeks of biking or treadmill for roughly 30 minutes per workout reduced scores on a depression questionnaire by 47%! It's not a substitute for therapy in a depression that causes someone to be unable to function (in which case medication and /or psychotherapy may be necessary), but for milder forms of depression, the evidence is persuasive that it can help.
The simplest method of starting is just that, simple. Choose the number of minutes you'd like to walk for (let's say 20 minutes for your first walk) and head out the door or step on the treadmill and go for it. Remember that to make it aerobic you want to walk at a pace that leaves you feeling "warm and slightly out of breath" and one that you can sustain for the time that you planned. In this case, set your sights on completing 20 minutes and pace yourself to do it. If you start too quickly, then you may poop out too soon. It's not important how fast you do it; it's just important that you attempt to complete the time. If you find 20 minutes is too ambitious, then start with less. Again, the most important thing is to get started. You can always add more later on.
Interval training is more intense than simple aerobic training. It's a very effective way to increase your fitness level (remember stroke volume and mitochondria activity!), but it's tough, and so I recommend holding off until you build up to 20-30 minutes of aerobic exercise. The idea to intervals is to set up work to active-rest ratios (work:active-rest), and as you get more fit, decrease the active-rest interval and increase the work interval. The work interval of the ratio is a speed that is faster than what you usually do, and the active-rest interval is your normal speed. To do it, you start at your normal speed for five to eight minutes, then increase the speed to the work interval for one to three minutes, then slow down to your normal speed for a limited minutes to catch your breath (this is the active-rest interval), and then you repeat the cycling for the duration of your workout.
I suggest keeping records of your weekly progress by writing down what happens, or at least checking off that you followed through, and then setting your weekly plan every week for at least three months. Then at three months you can evaluate your progress and see if any changes need to be made. Also ask yourself at that time if you believe you will be exercising regularly in six more months. If the answer is "I'm not sure," or "no," then you ought to continue to set weekly goals. If you are sure that you can maintain the behavior and will be exercising in six months, then you may not need to set weekly goals, but at the fist sign of slipping, you ought to go back to it.
concept ii rowing machine
You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later - another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.
exercise equipment
jogging machines | rowing machine | folding treadmills | tread mills | elliptical cross trainer | steelflex
