Fitness

World Bicycle Day: 5 health benefits of indoor cycling for a healthy heart, body and mind

Published

1 year ago

June 3, 2023

World Bicycle Day: 5 health benefits of indoor cycling for a healthy heart, body and mind

Nostalgia strikes the moment someone says the world cycling. During childhood, evenings were about bike rides with friends. Those were the days of outdoor fun! Now the traffic and air pollution scare many people like me. And that’s where indoor cycling can come to your rescue. On World Bicycle Day, let us introduce you to the health benefits of indoor cycling and some of the best stationary bicycles for fitness!

Indoor cycling, like cycling outdoors, is beneficial for physical and mental health. According to a 2019 review published by PubMed, when indoor cycling is combined with a healthy diet, it can have a positive effect on a person’s lipid profile, weight management and blood pressure levelsl. It could also enhance aerobic capacity.

Several fitness centers across the world offer this spinning exercise experience, and you can bring it home too! Nowadays, technology is such that the market has bluetooth-enabled spin bikes.

Key health benefits of indoor cycling

1. Improves cardiovascular health

Indoor cycling involves pedalling, which is a good cardiovascular workout. As you pedal your way to fitness at an intensity that suits your stamina, the increase in heart rate helps to strengthen your heart muscles and pump blood into the body effectively. Doing this exercise consistently helps to improve blood circulation, endurance and lung capacity, thereby reducing the risk of blood pressure issues and heart diseases.

Indoor cycling offers convenience. Image courtesy: Adobe Stock

2. Indoor cycling can boost weight loss and tone the muscles

Any form of movement is good for the body. Cycling – whether indoors or outdoors – is an effective calorie-burning workout. You may end up reducing belly fat with cycling! According to Harvard Medical School, a 70 kg person can burn around 250 calories within 30 minutes of riding an exercise bike indoors. So, if you prefer to stay home instead of going to the gym to lose weight, getting an indoor cycle may be your smartest move.

Besides, your leg movements on a stationary bike will ensure that the muscle groups in your legs – the quadriceps, glutes, hamstrings and calves, become stronger and more toned with time.

3. Indoor cycling is good for your joints

An exercise is always more effective when it complements your body structure and health problems. When it comes to the benefits of indoor cycling, you must know that it is considered an effective low-impact exercise. This makes it a win-win for older adults as well as for those dealing with knee and joint pains or recuperating from orthopedic conditions. Who complains about a workout that places less stress on the joints, right? Having said that, people with a knee problem or back issue should consult a doctor before taking up this activity. Meanwhile, check out this air bike with handles for support!

4. Reduces stress

The mental health benefits of indoor cycling cannot be understated. Being physically active in one form or another helps your body to release the feel-good hormones known as endorphins. According to studies, cycling also boosts dopamine and serotonin, helping a person to relax. The result is an enhanced mood, reduced stress levels and a positive outlook in life! Need we say more?

5. Indoor cycling can improve stamina

Regular sessions of using a spin bike or air bike at home can help you improve levels of endurance and stamina. Over a few weeks, you may notice that you will feel less fatigued. This will help you with greater energy and capacity to perform daily activities as well as indulge in other more intense forms of exercise.

Well, all said and done, before you begin any exercise, it is best to consult your healthcare expert. This is especially important for people with pre-existing health conditions.

How is indoor cycling different from outdoor cycling?

Well, apart from the immediate difference of surroundings and environment, the benefits of indoor cycling and outdoor cycling are unique. It depends on an individual to make a choice, driven by multiple factors. Here are some of the key things that set these exercises apart and you may consider if your mind is playing ping-pong between indoor cycling vs outdoor cycling.

* Convenience: Indoor cycling is an extremely convenient exercise that you can choose to do whenever from the comfort of your home. There are no concerns about traffic and pedestrians. A cosy corner at home is enough. Whereas, outdoor cycling is best done early morning for road safety reasons unless there is a separate cycling track in your area.

* Environment: If you like the freedom of steering a bicycle in a direction or terrain of your choice, while feeling the wind in your hair, indoor cycling may not be as thrilling. It is done in a room. That also limits the choices it offers in terms of cycling on inclines and tougher terrains, which can make you push your fitness limits further.

* Weather changes: Whether it rains, hails, snows or the sun blazes on, indoor cycling is always possible! But that convenience is limited with outdoor cycling.

* Social engagement: Unless indoor cycling is done in a group, it can be an isolating exercise for you at home. Outdoor cycling, like good ol’ times, not just helps you build strength, but friendships too!

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Fitness

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

Published

7 hours ago

November 19, 2024

Press Room

Jonathan Daviss Trains With Big Weights to Get ‘Outer Banks’ Ripped

JONATHAN DAVISS IS not the type of guy to go light. When he showed up to the MH Fitness Hub to show off his workout, he didn’t need to stack weight plates on the bar to recreate a working set of back squats. But the 24-year-old star of Netflix’s hit Outer Banks series—who introduced himself simply as JD on camera—didn’t even think about slacking, even though he was only demonstrating his routine. He threw 315 pounds on the barbell, stepped up to the rack, and repped out his set.

That willingness to load up the weight might just be because he has a different mindset than the norm. “I’m one of the weird ones,” Daviss said. “I actually prefer doing legs over arms.” He called out squats, hang cleans, power cleans, or deadlifts as his favorite exercise, depending on the day—all major movements that will build up leg strength and power—mostly because he knows he can use heavy weights for those movements.

Daviss has built a workout with trainer Rhys Athayde that allows him to push big weights while also prepping him for his Outer Banks role as Pope Heyward—who, as the pair joked, has his shirt off for a lot of the series. The combination of heavyweight lifts, jumps, and dedicated core work help him to look the part. It also helps that the actor has an athletic background: He played two years of varsity football in Texas, and he credits his training knowledge on that experience.

Check out Daviss’s workout, which challenges the actor to harness his power and strength to build up his body for Outer Banks.

Jonathan Daviss’s Outer Banks-Ready Workout

Warmup

Resistance Band Stretch and Floor Work

The Workout

Barbell Bench Press

3 sets of 10 to 12 reps

Single, Double Leg Box Jump

3 sets of 10 to 12 reps each

Barbell Back Squat

3 sets of 10 to 12 reps

Cable Kickbacks

3 sets of 10 to 12 reps per arm

Core Superset

Farmers Carry

5 sets of 20 yards

Hanging Knee Raise

30 second hold, then reps to failure

Want more celebrity workout routines? Check out all of our Train Like videos.

Fitness

Alchemy X brings Fitness and Holistic Health Facility to Philly's Navy Yard

Published

14 hours ago

November 18, 2024

Press Room

Alchemy X brings Fitness and Holistic Health Facility to Philly's Navy Yard

PHILADELPHIA (WPVI) — Fitness and Holistic Health Facility Alchemy X moved from South Philly to the Navy Yard this past June.

Owner DaraMarie Adams opened Alchemy X in 2022 with the help of her fitness instructor turned into close friend, Alexis Guthrie.

With Dara’s previous experience working in finance, she took classes with Alexis to clear her mind.

Alchemy X was born after discovering they shared the same dream of creating a community space based on fitness and wellness.

Alchemy X now has two rooms and 11 instructors for their pilate-based classes of various levels.

The newest addition to Alchemy X is the coffee and juice bar where Adams makes juices, cleanses, and detoxes based on your needs and seasonal drinks.

You can visit the Alchemy X website to book your next class.

website | Website|Instagram|
1200 Constitution Ave, Philadelphia, PA 19112.

Fitness

Sweat in Style: Exploring the Boom in the Exercise Fitness Apparels Market

Published

22 hours ago

November 18, 2024

Press Room

Sweat in Style: Exploring the Boom in the Exercise Fitness Apparels Market

WiseGuy Reports

A Market Pumped for Growth
The market size for exercise and fitness clothing was projected to reach USD 340.35 billion in 2023. It is anticipated that the market for exercise and fitness apparel would increase from 357.4 billion USD in 2024 to 528.5 billion USD in 2032. During the forecast period (2024-2032), the exercise fitness apparels market is anticipated to grow at a CAGR (growth rate) of approximately 5.01%.

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Shifting Trends Fueling the Demand

The Rise of Athleisure Athleisure, a blend of athletic and leisure wear, has been a game changer in the fitness apparel industry. Consumers now demand clothing that is versatile, stylish, and comfortable, suitable for both workouts and everyday wear. With celebrities and influencers endorsing fitness gear as a fashion trend, athleisure has taken center stage, appealing to a broader audience beyond gym-goers.

Wellness and Fitness as a Lifestyle The global pandemic acted as a catalyst, transforming how people perceive fitness and well-being. Home workouts, virtual fitness classes, and outdoor activities became popular, fueling the demand for quality exercise apparel. People are investing more in activewear that supports their fitness goals, enhances performance, and provides maximum comfort.

Sustainability and Eco-Friendly Practices Today’s consumers are increasingly environmentally conscious, pushing brands to innovate in sustainable activewear. Companies are leveraging recycled and organic materials, adopting eco-friendly manufacturing processes, and creating products with reduced carbon footprints. This shift toward sustainability is not only a trend but also a necessity as brands aim to capture the environmentally aware segment of the market.

Key Companies in the Exercise Fitness Apparels Market Include:

Nike

Adidas

Lululemon Athletica

Under Armour

Puma

Columbia Sportswear

VF Corporation

Asics

Mizuno

New Balance

Anta Sports

Li Ning

Fila

361 Degrees

Kappa

Technological Innovations Transforming Activewear

Advancements in technology are revolutionizing fitness apparel. Moisture-wicking fabrics, odor-resistant materials, and compression wear that aids muscle recovery are just a few examples of how technology is enhancing performance. Furthermore, smart textiles equipped with sensors to monitor biometrics like heart rate and body temperature are slowly entering the market, catering to the growing demand for data-driven fitness experiences.

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The Impact of E-commerce and Social Media

E-commerce has become a significant distribution channel for exercise fitness apparel, making it easier than ever for consumers to browse and purchase products. Online platforms offer a wide variety of styles and brands, while social media plays a crucial role in shaping consumer preferences. Fitness influencers and brand ambassadors showcase the latest trends, making activewear more aspirational and accessible. Direct-to-consumer brands are also using digital marketing and e-commerce to gain traction, offering personalized experiences and convenient shopping.

Challenges and the Road Ahead

Despite the positive outlook, the market faces challenges. Intense competition, fluctuating raw material prices, and the need for constant innovation can put pressure on brands. Moreover, meeting the demands for sustainability while maintaining affordability and performance quality is a balancing act that many companies are still navigating.

Future Outlook

The future of the exercise fitness apparels market looks promising, with several growth opportunities on the horizon. Expect to see more hybrid garments that blur the lines between fitness wear and everyday clothing, as well as further integration of smart technologies. Customization and personalization will become key focus areas, as consumers seek apparel that reflects their individual style and preferences.

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