Top Stationary Bike Workouts And Benefits

Top Stationary Bike Workouts And Benefits From Barbie's Beauty Bits

With the new year right around the corner, many of us are looking for different ways to kick off a healthy new year, and stationary bikes are a great at-home workout option.

Working out from home is becoming the new norm and is particularly helpful if you don't have much time – you can work out whenever suits you!

I love Youtube workout videos to help build strength, but I need more cardio and possibly some body contouring to get the desired figure.

And no, this is not jumping up and down, trying to keep up with some crazy moves that I can't follow, and ending up tripping over my own feet and quitting.

The stationary bike was one of my favorites at the gym, so this is what I decided to add to my new workout routine. It is unlike any other exercise equipment because it offers a comprehensive workout and full-body sweat, and the part I love is its compact size.

Stationary bikes have become immensely popular recently as more people seek to achieve studio- or gym-level results from home.

But choosing the best stationary bike can be challenging. So in this article, Barbie's Beauty Bits has tried to cut out some of the work by sharing tips on choosing your perfect indoor bike, along with 5 of the best bike-based workouts to try!

Stationary Exercise Bike Benefits
Cycling is becoming more popular with many; we don't just mean out on the road. Exercise bikes are a staple in any home gym – for a good reason!

If your goal is to find something that can offer a cardio workout while toning muscles around the body, then a stationary bike is your new workout buddy!

One of the reasons I want to add indoor cycling to my workout routine is that it is a time-efficient form of exercise. I can ride it on my lunch break, watching TV, or even at my desk!

In addition to the benefits listed above, stationary bikes may offer the following:

• Low intensity
• Safety and convenience of a home workout
• Strengthening your muscles
• Cardiovascular fitness improvement
• Diversity as it also provides low-impact workouts
• No pressure on your joints

There are a few things to consider when choosing an exercise bike, which Barbie's Beauty Bits will share in more detail below. 

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Some Things To Consider When Purchasing A Stationary Exercise Bike

Now that you have read some of the physical benefits, there are so others things you need to consider if an exercise bike is the right piece of equipment for you.

How Much Space Do You Need For An Exercise Bike
If you only have a small space available to sit your new exercise bike, look for a model that folds or has wheels so that you can store it more efficiently and so that it doesn't take up a lot of room.

Another option that I love is an under-desk exercise bike. Aside from the physical benefits, it is also great at keeping you focused, improving productivity, and burning calories while working!

Costs Of A Stationary Exercise Bike

You'll also have to consider your budget – plenty of lower-cost bikes on the market have the same health benefits as more expensive models.

There are several types of indoor exercise bikes, from recumbent bikes to upright to under the desk bikes. Each of these has its own benefits. Depending on the type of exercise bike you choose, you can alter everything from your workout to your impact level and even the muscles you use.

The type of bike, brand, and bike features largely determine the price difference. That said, an exercise bike costs between $250 and $2500, with the average stationary bike costing around $700. 

Like any big purchase, do your research, read reviews, and even try some out at your local gym with a one-day or buddy pass. 

The Different Types Of Stationary Bike Workouts

There is no one-size-fits-all workout plan. The type of stationary bike workout right for you depends on your fitness level, your age, and overall health.

From workout classes through a studio app. to incline and decline options to generating a custom workout that moves at your pace, there are many stationary bike options with workouts to fit your needs.

Consult a healthcare professional before starting a fitness workout routine. And remember your training shoes!

The exercise suggestions below can be modified according to personal preferences and needs.

Beginner Stationary Bike Workouts
The process of improving fitness requires time and consistency. A winning strategy is to start small and stay motivated.

1. To get started, start with low resistance for about five minutes.
2. Next cycle at a brisk pace for one minute while increasing resistance to a challenging level but still allowing for conversation.
3. After medium intensity for 5 minutes, return to a comfortable pace. This sequence should be repeated 3–5 times.
4. Cool down for 5–10 minutes at a low resistance level.
5. You must listen to your body to gauge how hard each set should be and how long you should rest between sets. Slow and steady wins the race, so don't rush and start slowly.

HIIT Stationary Bike Workouts

High-intensity interval training (hiit) is included in many different types of workouts, whether you're a runner, weightlifter, or in this case, cyclist. This type of training is based on frequent bursts of high-energy activity and helps to improve metabolism, blood pressure and keep your heart rate up.

1. You should warm up for 5 minutes at a low resistance.
2. Proceed to the workout, pedal at high intensity for 30 seconds, and then relax for another 30. Repeat this five times.
3. Change your resistance to high, and pedal at a low cadence for 30 seconds – and you guessed it – followed by 30 seconds easy.
4. Repeat five times and then begin a cooldown. This is a good workout can help to improve stamina and endurance – but don't overdo it!

Stationary Bike Weight Loss Workouts 

If your main goal is to lose weight and improve your overall wellness, there are stationary bike workouts that you can do to burn calories, including sprinting and interval workouts. This is a favorite stationary bike workout for me. 

For an extra weight loss boost, I like to wear my red light therapy lipo wrap, as not only can it help you recover from your workout in half the time, but it is also great for fat spot reduction. Which can't be accomplished from working out alone.

1. This workout is a quick 20-minute session that you can fit around your busy day!
2. Begin with a brisk warm-up and then increase your resistance to which a sprint is comfortable.
3. From here, sprint hard for 30 seconds.
4. Change to medium pace and continue for another 30 seconds.
5. Finish with an easy recovery cycle for 60 seconds. You should repeat this three times.
6. Next, sprint hard for 40 seconds and easy for 20. Do this four times.
7. Proceed to your cool-down routine.

Hills And Speed Interval Stationary Bike Workouts
Another great way of burning calories and boosting endurance is following a workout that combines hill and speed work.

The workout is suitable for beginners and intermediate riders. With different work-to-rest ratios, you'll take your heart rate through different zones.

1. To begin with, you should warm up, pedaling at low resistance to get the blood pumping.
2. For the speed section of the workout, alternate between 30 seconds of pedaling – really get your heart rate up – and then 30 seconds of recovery.
3. For hills, up your resistance to a climb and pedal for 3 minutes.
4. Repeat the first speed session and then cool down with some easy pedaling.
5. Workout time goal 30-40 minutes.

Cycle Fartlek Stationary Bike Workout
If you're a runner, you may have heard of Fartlek, but cyclists can benefit too. It is a mix of HIIT and steady cardio and is one of the easiest to follow and adapt to your fitness.

A Fartlek workout has the advantage of being unstructured—you work as hard as you can for as long as you can, then recover until you are ready to push hard again. In the end, it all comes down to you.

1. Take 5 minutes to warm up your legs and alternate between medium and intense cycling, broken up with recovery minutes.
2. Work as hard as you can for as long as you can – that's it!
3. Do this for 15-20 mins.
4. Cool down after.

To Sum It Up
As you can see, stationary bikes are a convenient and popular exercise option for working out from the comfort of your own home.

The diversity of stationary bike workouts can help anyone meet their fitness and health goals, from weight loss to HIIT workouts. No matter your fitness goals, riding a stationary bike can help you improve your health.

Gym Bag Essentials Checklist With Summer's Eve

Tips To Getting Fit And Healthy For Summer

With summer right around the corner, I decided I needed to start hitting the gym and getting my eating routine back into to gear.

I want to first start off by saying, by no means am I a medical professional.  I do not claim any responsibility for any product, diet, food plan, or tips I am about to discuss. This is what has worked for me, so always do your research and more importantly consult with your doctor for medical advice. With that being said, let's get on with the goodies.

My Secret To Losing Weight And Getting In Shape
Eating healthy, exercise, and just generally taking good care of yourself is the key, so it's not rocket science, and it's not a new concept. But unfortunately, a lot of us are all looking for the 'quick fix.' We've gotten brained washed thinking there is one, but there is not.  And more importantly, a lot of these fads are not safe, or we end up frustrated eating tasteless foods, starving ourselves and ready for a final fix to the unforgiving cycle of self-sabotage.

Given that, trying to get into shape for the summer doesn't have to be overly complicated, but it will take some time and effort on your part.

I always say: "If you always do what you always did, you’ll always get what you always got." SO, if you keep doing the same things you've always done with your eating habits and exercise, then you won't lose weight. It will take some time to change your behavior, but you can do it. Just be realistic in your outlook and be willing to give it some time and you'll be where you need to be sooner than you may have thought.

My Most Important Tip
When it comes to me losing weight, it is all about portion control, bottom line.  The portions of food we eat are ridiculous.  Think about it, next time you go out look at how much food you are served with your one entrée, WAY TOO MUCH! This is why when I go out to eat I do one of the two things; Share a meal with a friend, not only does it save money but the serving size is more than enough. The second option is when my meal comes, I also ask for a to go box and before I start to eat I take half of the meal and place it in the to go box.  If I am at home, I eat from a smaller plate.  ALSO, for me trying to lose weight, I also weigh my food based on the ounces my trainer gave me. I will list that below.

In addition to portion control, eating healthy requires you to lower your daily caloric intake. The exact amount you need to take in every day will depend on many variables such as your age, your gender and the amount of activity you get every day. That doesn't necessarily mean exercise, just how much you 'move' on a daily basis.

Once you've figured out what your caloric intake needs to be, you should find a food plan.  For the most part, you'll want to keep things as natural as possible. Stay away from highly processed foods, which means, those quick premade dinners, mixes, etc. are not a good idea.  The best approach is to make your food and create prepared meals you can eat throughout the week and take to work with you, as you want to avoid eating fast foods or overly processed foods that you WILL find at the popular sit-down restaurants.

 

Foods To Eat To Keep Healthy

Protein...
Protein is key to losing weight! Our body burns more calories digesting protein that carbs.  More importantly, protein also helps you to stay full longer, as the biggest reason for failing a diet is feeling like you are hungry all the time! But not when you have a diet high in protein, combined with a good balance of greens, and minimal carbohydrates, you should not feel hungry.

So Why Protein
Because it contributes to building and maintaining muscle.  Hence having a diet heavy on the protein side is key.  BUT WAIT.  It is healthy protein, and it doesn’t necessarily have to be meat!!! You can also find high amounts of protein in foods like yogurt, eggs, cottage cheese, and nuts. But if you love your meat, try to stick to leaner ones, like boneless, skinless chicken, fish high in Omega 3 as these are also excellent sources of low-fat protein. And if you have to have some red meat, stick to lean meats, like a filet.

Implementing Protein Powder Into Diet
Another source of protein is protein powder, and nowadays you can do a lot with protein powder, not just shake it with water and go! You can make smoothies from it, bake with it, mix it in with other foods and much more.  And for this portion, I have partnered up with The Svêlo™ Solution; a Delicious Protein Shake Formulated for Weight Loss Success.

So Why Do I Like Svêlo™
Svelo is more than a 100-calorie protein shake mix, it is also packed with vitamins, minerals, protein and healthy carbohydrates – plus it's an appetite suppressant, and metabolism booster, which is a must have for those that go through those HANGRY moments.  According to their website, this product provides your body with fuel to function.  It also helps to curb your cravings by inducing sensations of satiety while providing support to rev your metabolism.  This is one thing I like about Svelo as you can continue to burn fat without feeling sluggish.

So What Does Svêlo™ Offer

• BURN MORE, EAT LESS: Delicious meal replacement shake formulated to aid in weight loss | 30 servings
• REV: Powerful metabolism booster may help burn calories while increasing lean muscle mass & energy
• CURB: Strong appetite suppressant & satiety aid may control hunger and crush cravings for up to 4 hours
• FUEL: A complete meal in 100 calories, 12g whey protein, 7g fiber, essential vitamins, and minerals

Other Foods To Add To Your Meal Plan
In addition to protein in your diet when it comes to eating bread and cereals remember to stay away from 'white 'foods. White bread, white rice, etc. are loaded with unhealthy carbs. There are virtually no health benefits from eating those types of foods. Try instead to eat more high fiber, whole grain bread, brown rice, and Quinoa, which aside from producing energy quinoa is also another great source of protein.

• Vegetables  Eating a lot of greens is essential, look for green leafy vegetables, like Kale, spinach.
• Fruits are also good, but if you are trying to lose weight some fruits should be excluded like bananas...The best fruit to add to your regimen is an apple. Yes, I guess an apple a day keeps a lot away!

My Food Plan
As mentioned above I was going to share my diet I got from my trainer.  As you will see I am eating throughout the day as starving yourself is not going to work.

Breakfast:

• Black coffee (no sweeteners or creams, sorry)
• Egg whites or Oatmeal. For the oatmeal, I do not add sugar; I do however add some of my protein shakes to it, as it is sweet and makes it flavorful.
• Svelo Protein shake.

Snack: 
PICK ONE...A Svelo Protein Shake, Greek Yogurt with an apple or some almonds ( I prefer the Greek yogurt and an apple)

Lunch: 
3 ounces of protein, ½ cup of brown rice or Quinoa and a cup of greens.

Snack:
Whichever of the above you did not eat do it here. I prefer to drink the Svelo shake here as there is a longer time for me until dinner and the shake prevents me from being hungry in the afternoons.

Dinner:
3-4 ounces of lean protein, ½ cup of brown rice or Quinoa and a cup of greens.

And don’t forget to drink plenty of water throughout the day which will help keep you in great shape.

So, there you have it, my approach to eating healthier while trying to maintain my weight.  The key to my success is my belief to look at this as a lifestyle, not a diet. Watching what you eat is always important! At the very least, that means lots of lean protein, fruits and vegetables, and complex carbohydrates and no processed foods. And when it comes to building muscle, toning your body, and increasing your energy, consider about 1 gram of protein per pound of body weight to maximize the benefits of protein.

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8 Tips To Feeling Fabulous This Summer

Fitness and beauty can be one and the same. Being fit and healthy will automatically make you look better. A healthy inside creates a healthy outside. Fitness through exercise as well eating properly can help you to maintain a healthy body weight, improve muscle tone, to make us feel BEAUTYful from the inside out.

The Best 6 Tips For Keeping You Looking & Feeling Younger

Welcome to my first of many "Staying BEAUTYful", where I will be sharing with you tips from some of the best experts in their field.   We will be talking about health, fitness and our overall well being, giving you a great way to kick start your life in a BEAUTYful way!  Today I will be sharing with you some of the best tips for keeping you looking and feeling younger! 

We are all searching for that secret of youth and a way to slow down our aging process!  While there is not a magic wand that can instantly make us young again, there are some steps we can take to maintain feeling younger.    These techniques need to be consistent and involve living a healthy lifestyle while having great eating habits!
 
All of these do take hard work but are worth the payoff! So without further ado my 6 tips for keeping you looking & feeling younger!

Detox: When starting off, this is a great way to kick start your body, by getting rid of those evil toxins! According to Dr.  Rand, we are exposed to so many chemical hazards from air, food and the environment. Fasting or just consuming fruits and vegetables are ways to detoxify our body!

Sleep: Oh how do we all wish we could be sleeping beauty at one time.  But, the importance of having a good night sleep affects our skin.  The goal is to have 6-8 hours of sleep at night, doing this can help in replenishing and hydrating our facial skin.  On top of the hours of sleep we get, you can help your skin by sleeping on a silk pillow.  There is some documented research that shows sleeping on silk pillows can help to prevent aging.  Per Dr. Rand, silk contains natural proteins and 18 essential amino acids that also help to counter the effects of aging.

Stop Stressing: More and more people have stress in their lives, and a working mother's stress has increased over the years, more than the average man.  Unfortunately, stress shows on our face! So, trying to implement activities that can help to stay relaxed are key.  Some examples of these activities include meditation, yoga or even a walk on the beach! So what are you waiting for? The weather is getting nicer, so before you know it you can start to add these activities to your everyday lives. Doing so can help lead to positive thoughts, which ultimately can help to make our skin appear more attractive and youthful!

Food: The statement you are what you eat is more true then you think.  Eating healthy and safe food everyday will make our body fit, slim and also look younger.  Additionally, portion control and starting off the day by eating breakfast can make a big difference in how we look and feel!

Exercise: By having a consistent exercise routine, you can feel happier, healthier, energetic, and confident. Per Dr. Rand, it also increases our bone density and muscle that can make our body look much younger.  

Stay Social & Active: With today's technology driven society this can sometimes become difficult as we can get consumed with electronics.  But, getting out weekly and having a social life with friends, family, as well as a significant other can increase our spirit, bringing peacefulness, helping us to feel much younger.   Staying active can increase our health, bringing happiness to us, both short and long term.

So there you have it, with the help of Dr. Rand, my 6 tips for keeping you looking & feeling younger!