Home Fitness Workouts

Home fitness workouts are convenient and easy to achieve with just a
bit of imagination and perhaps a small piece of equipment or two.
What do you do on those rainy days or in the off-season when you can't
get out on the bike? Well, some of us are fortunate enough to belong
to a gym where we can go use the fancy expensive equipment. While some
of us don't want to dish out a monthly fee and don't want to have to
fight the traffic to get to the gym.
Don't fret. There are many ways to get fantastic home fitness workouts
without leaving your house and with little or no equipment.
However, if you want to ride your bike indoors you will have to make a purchase.
Resistance Trainer
These trainers attach to your rear wheel and typically have some sort
of attachment that pushes against your tire to provide the resistance.
You can get the cheaper magnetic resistance version or a more
expensive fluid version that provides a more realistic progressive and
smooth resistance. Prices range anywhere from $100 to $500.
The resistance trainer is best for interval workouts as compared to
the rollers (coming up next). Since the bike is stabilized, you can
stand up and hammer without fear of riding off the trainer into your
wall. Perhaps a reason to spend a little more!
Rollers
Rollers consist of three metal cylinders attached to a framework. You
ride your bike on the cylinders, which give you free movement similar
to riding on the road. If you have never ridden rollers, give it some
time. It is a strange feeling at first and somewhat intimidating.
Getting started is the hardest part.
You might like to have a wall or something handy to steady yourself in
case you start to wobble. Once you get the hang of it, rollers will
help you develop great balance and form on the bike. They are super
for longer distance riding indoors and I like to use them for warm-ups
and cool-downs for strength routines.
Speaking of strength training, here are some ideas of how to get great
home fitness workouts with little or no equipment.
Bodyweight Exercises
People seem to forget they have over a hundred pounds of weights at
their fingertips anytime of the day. There are many exercises that are
extremely challenging and require no additional weight or equipment.
Most bodyweight exercises also work many muscles at once and are more
functional than tradition weight lifting. I also have a nice pull-up,
push-up, and dip bar in the garage for some really tough strength
exercises.
Yoga
Many people equate yoga with stretching. While flexibility is a big
part of the benefits of yoga, let me tell you, it requires a lot of
strength. I suggest attending a class where an instructor can help you
with the correct application of poses before trying to do these on
your own.
Fitness Band
A fitness band is simply an elastic tube, sometimes with a handle or
some sort of attachment at either end. Fitness bands are fun,
portable, inexpensive and with hundreds of exercises to choose from,
provide diverse home fitness workouts. The bands have the added
advantage of providing progressive resistance, which will help you see
gains even faster than traditional weight lifting.
Fitness Ball
Sometimes called a Swiss ball or exercise ball, a fitness ball is a
soft plastic sphere filled with air. There are a ton of exercise
variations involving the ball with many being very challenging. The
fitness ball exercises are kind of a mix between bodyweight exercises
and yoga.
Dumbbells
A nice set of dumbbells with a range of weights can give you the same
options as a home gym at a fraction of the cost and take up much less
space. You will probably need to get a bench to go along with them in
order to perform many of the exercises, although a fitness ball can
sometimes suffice. While dumbbells aren't cheap, they are not quite as
expensive as a home gym.
With all these options, who needs to join a gym or purchase a bulky
expensive home gym to get great home fitness workouts.

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Bird-watching is big business in Arizona

From the sandhill crane to the red-faced warbler, rock stars of the
birding world have spawned a tourism industry in Arizona that draws
bird-watchers from around the world.
"It's one of the two or three best places in the United States to look
for birds," said David Pashley of the American Bird Conservancy.
"Arizona makes a lot of money off of bird-watchers going down to the
southeast corner of the state."
More than 140 bird species are found in southern Arizona, and birding
festivals take place year-round throughout the state, including Yuma
and in northern Arizona's Verde Valley. One of the best-known birding
destinations is the southeastern city of Sierra Vista, which hosts the
annual Southwest Wings Birding and Nature Festival. The Aug. 3-6
festival, in its 20th year, typically draws thousands of participants.
Nearby Tucson will host another major summer event for birders — the
inaugural Tucson Bird & Wildlife Festival, Aug. 17-21. The itinerary
will include the Sky Islands Birding Cup fundraiser, where teams will
compete to observe the most bird species in a 24-hour period.
Sierra Vista is located near several canyons, the San Pedro River and
the Coronado National Memorial, and birds are attracted to the area's
hodgepodge of ecosystems, including mountains and trees along rivers
and lakes, according to Joe Yarchin, an Arizona Game and Fish
Department project coordinator.
"Those are the strongest kind of birding areas in deserts. People
certainly don't think of Arizona as any kind of mecca for birders,"
Yarchin said. "Everyone thinks death and desolation when they think of
desert."
Many out-of-town birders come to see birds that are a rarity where
they live. Sierra Vista, which promotes itself as the "Hummingbird
Capital," has documented more than a dozen species of hummingbirds
that are found nowhere else in the country. With the Huachuca
Mountains' close proximity to the Sierra Madre mountain ranges of
Mexico, birders also get excited at border-crossers.
"A bunch of birds that are Mexican in distribution get into that part
of the country," Pashley said. "There are essentially Mexican birds
that you can see there that you can't see anywhere else."
In Sierra Vista, birders can also get an extraordinary peek at
scientists' effort to record information on hummingbirds. Near the San
Pedro River, researchers set up nets and feeders to catch hummingbirds
in the fall and spring. Once they're caught, scientists weigh them and
measure them. Daggett said they are released, but not before getting a
band around their leg.
"Sometimes they get one that has been coming back year after year,"
Daggett said.
Like most birding events, the Southwest festival offers field
excursions and lectures. "A lot of folks like to do a 45-minute
classroom and then do a carpool and go someplace and put some of the
stuff to use in the field," said Gordon Lewis, one of the festival's
organizers.
Lewis said the June 12 Monument Fire outside Sierra Vista, which
burned 47 square miles and destroyed 57 homes, hasn't affected the
festival's plans or bird-watching in general. They have only had to
close down one planned trip because of U.S. Forest Service road
closures.
Wildfires have also provided fresh fodder for discussion topics,
including talks at the Southwest festival addressing how wildlife and
habitats bounce back from the disasters.
Pashley, who oversees domestic habitat issues at the American Bird
Conservancy, says most fires are good for ecosystems by helping to
clear growth. Displaced birds are resilient enough to adapt and find
new places to get food. In southern Arizona, where summer brings a
monsoon season characterized by increased humidity and rain, burned
areas will "green up really fast."
"My suspicion is those systems will come back and in the long run
they'll be healthier than they were," Pashley said. "It's worse for
bird-watchers than it is for birds."
According to a 2006 U.S. Fish & Wildlife Service survey, birders spent
more than $12 billion nationwide on travel and equipment expenses such
as cameras, binoculars and bird food. That same report states that
about 1.3 million people came to Arizona to observe wild birds,
Yarchin said. Arizona birding generated $838 million in trip-related
spending the same year, bringing about $1.2 billion in revenue into
the state. For tourism offices and communities, that's a lot of heads
and beds, Yarchin added.
"It gets their attention when I go and give my talks to a county board
of supervisors or a chamber of commerce," Yarchin said. "You might
just say wildlife viewing is comparable to the combination of hunting
and fishing."
One reason birding may be such a big draw is its leisurely pace.
"It's a good excuse to go out and get in the fresh air. You don't have
to set a goal of going 10 miles or something. It's better than sitting
in front of the TV," Lewis said.

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What is the Meaning of Nutrition

The meaning of nutrition is significant. It's not just a matter of
diet. Technically, the meaning of nutrition is that it is an
investment. If you put the right things in your body this can help
promote physical fitness and prevent illness.
Good nutrition can help prevent disease and promote health. There are
six types of nutrients that the body needs to accomplish this. This
includes carbohydrates, protein, carbohydrates, fibers fat, vitamins
and minerals, and water.
Proteins contain amino acids, which are the building blocks of body
tissue. All together there are twenty amino acids that are considered
to be the building blocks of protein. All twenty of these amino acids
must be working together for the body to function properly. Twelve of
these amino acids are made in the body but the others have to be
gotten through food sources. Foods from animal sources such as milk or
eggs are good sources of these amino acids.
Contrary to what you might think about the meaning of nutrition, fat
is needed to supply energy transport nutrients. There are many
classifications of fat but the two kinds that are healthiest for you
are omega-3 and omega-6 acids. These are called essential fatty acids.
The omega-3 type can be obtained from canola oil, flaxseed oil or fish
oil. You can get the omega-6 type from evening primrose and black
currant seed oil. Usually people are deficient in the omega 3 fats.
Carbohydrates are also a necessary component of a total daily intake.
There are two types of carbohydrates – simple ones such as sugar and
honey and complex carbs, which consist of grains, beans, potatoes or
peas. Complex carbohydrates are preferred because they have fewer
calories per gram compared to fat.
Fiber is the material that makes up the tissues and support structures
of plants. The body needs it for elimination and digestion. There are
two types of fiber – soluble and insoluble. Insoluble does not
dissolve in water. Dietary fiber is found in plant foods such as
fruits, vegetables, legumes, nuts, and whole grains. It can be found
in a variety of fruits and vegetables such as apples, oatmeal and oat
bran, rye flour, and dried beans. Both types are important to keep the
intestines clean.
Vitamins and minerals are the nutrients found in food that are also
essential for health. The most commonly known vitamins are A, B1, B2,
B3, B5, B6, B7, B9, B12, C, D, E, and K. The B and C vitamins are
water-soluble, excess amounts of which are excreted in the urine. The
A, D, E, and K vitamins are fat-soluble and will be stored in the body
fat.
Minerals are the building blocks that make up muscles, tissues, and
bones. They are also important components of many life-supporting
systems, such as hormones, oxygen transport, and enzyme systems.

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The Definition of Diet

The definition of diet that I will use throughout this site is the
usual food and drink consumed by an organism or a prescribed selection
of food. This is opposed to another definition of diet – the act of
restricting your food intake.
I'll be honest, I love to eat. Who doesn't, right? One of my favorite
benefits of cycling is being able to eat large amounts of food to
replenish the calories burned during my rides.
I've never had much trouble with my weight since I've been fairly
active my entire life. But, I also never really understood the
definition of a healthy diet was and why it was important.
My diet used to consist of heavily processed foods. Hey, as a
bachelor, I needed something quick to fix that I could also store for
long periods.
Well, times change. Now, my wonderful wife helps me incorporate more
whole foods into the mix. I've also learned much more about the
definition of diet and what the body needs to continue to perform at a
high level. Having this knowledge and just paying a slight amount of
attention to what I put into my body has increased my performance on
the bike more than any other factor.
A healthy diet should be a part of your lifestyle and something you
strive for daily. However, dieting is not advised for the avid
cyclist. Dieting typically involves dramatic changes restricting
certain foods and removing balance from your meals.
If weight loss is an issue, I believe the best advice is to ratchet up
your training a bit and simply be aware of the foods you are eating.
Restricting your diet may not allow you to get the nutrition you need
to create the energy necessary for training.
Although eating is fun, the main goal is to supply your body with fuel
and nutrients in the following forms...
Carbohydrates are the most common source of energy. Stick with complex
carbs found in fruits, vegetables, and whole grains as opposed to
simple (typically processed) carbs found in sugar, candy, and soda.
Proteins contain amino acids and are essential for building muscle and
repairing tissue. Try to get your protein from low-fat sources such as
chicken and legumes.
Fats help deliver vitamins and provide energy stores for the body.
Stay away from saturated fats because of high levels of bad (LDL)
cholesterol. Get mono- and polyunsaturated fats from nuts, olive oil,
and fish.
Sodium is one of the primary electrolytes of the body and is
especially important for cyclists to remain hydrated. Even so, it is
typically unnecessary to add table salt to your foods. Most foods
already contain enough sodium to satisfy your daily requirement.
Fiber helps keep you regular and cleans out the intestinal tract and
colon. Broccoli, carrots, beans, oats, and apples are all great
sources of fiber.
Vitamins, minerals & antioxidants are essential for balanced health
and fitness. Try to get these from whole foods when possible or use
supplements if necessary.
Cycling will allow you to enjoy eating. Just don't overdo it. Take in
a number of calories equivalent to your expenditure or a little less
if you're trying to lose a couple of pounds. Allow yourself that
hamburger & fries, slice of cake, or pint of beer – but only
occasionally. Remember, everything in moderation and the fresher the
better.

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Speed Training for Cycling

Whether you're a recreational cyclist or an avid racer, speed training
will improve your performance on the bike. Speed is always an
important component in cycling. It helps you climb hills, break away
from the pack, compete in a sprint, get off the line quicker, and just
generally improve your cycling performance and enjoyment of the sport.
You don't have to be a racer to want to improve speed. As we all know,
most recreational rides are still pretty competitive. If you want to
go out on your next group ride and be able to hang with the pack when
the leader decides to give it burst, incorporate speed training into
your regimen.
Speed training is mainly about improving anaerobic capacity and
endurance. Increasing speed generally requires short bursts of power
which rely on recruiting fast twitch muscle fibers to supply the
energy. There are several methods of developing these fibers and
increasing the ratio to slow twitch fibers.
Interval training is the most common form of speed training for
cyclists. Spending short periods of time just below lactate threshold
and even shorter periods at maximum effort with adequate recovery
between each will help develop speed. It is very important to recover
completely between interval workouts as that is when the muscle growth
occurs. Take 24 to 48 hours to recover after intense speed training
sessions.
Another method of increasing fast twitch muscle fibers and increasing
anaerobic capacity is to lift heavy weights. When increasing weight be
sure to decrease the number of reps and sets and allow for adequate
recovery. Do not jump into a heavy weight routine too quickly or
during the racing season or you may increase your chance of injury.
Personally, I am not a big proponent of lifting heavy weights for
cyclists and prefer to perform muscle growth exercises on the bike.
Plyometric training such as jumping is also a good way to improve
speed. This type of training stretches the muscle before contracting
resulting in a greater generated force. Try adding a hop at the top of
your body-weight squats or lay a board (or rope, tape, etc.) on the
floor and jump back and forth across it with both feet together. Also,
jumping up onto a step or curb is another method.
Speed can also be increased by increasing your cadence (RPMs). If you
can turn over the pedals 90 times per minute instead of 80 in the same
gear, you will go faster. Work on spinning in a lower than normal gear
but a very high cadence between 100 and 120 (even up to 140). Work
your way up to this, don't jump in and try to spin 140 right away or
you may suffer an injury. Make sure you are not bouncing on the saddle
and your legs are under control. This type of training is called
over-speed training and is great for developing neuromuscular
adaptations.
Another method of increasing speed that actually doesn't depend on
increasing power and fitness is to make sure you are aerodynamic. On
the road wind resistance can account for a 30% decrease in speed.
Learn to ride in the drops and consciously draft to stay out of the
wind and conserve energy for the sprint or hills. This doesn't apply
as much to mountain bikers as there typically isn't as much wind
resistance in the woods and following too close can be disastrous on
the trail.
All levels of cyclists can benefit from speed training drills.
Incorporate the previous techniques into your training plan to reap
the benefits and ride faster this season.

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Prescription birth control to be covered without a co-payment: What that really means for you

The U.S. department of Health and Human services announced on Monday that certain health services for women, including prescription birth control and domestic violencecounseling, will now be considered preventive care and, as such, must be covered by health insurance companies without charging a co-payment.

"Prevention really does pay in the long run," Health and Human Services Secretary Kathleen Sebelius said in an interview with Yahoo! Shine today. "It's better to address issues proactively than retroactively."

The decision follows recommendations made by the Institute of Medicine in July. In addition to prescription contraceptives, the mandate covers screening for and counseling about sexually transmitted diseases and HIV, HPV screenings for women over age 30, screening for diabetes during pregnancy, support and equipment for mothers who are breastfeeding, and annual "well-woman" doctor's visits intended to identify health risk factors and coordinate other preventive services. Under the Affordable Care Act, preventive services must be covered 100 percent by health insurers.

"Too many Americans do not receive the preventive care they need and deserve," Dr. Howard Koh, assistant secretary for health in the U.S. Department of Health and Human Services, said in a press conference on Monday. "On average, women need to use more preventive services than men. But women often earn lower incomes than men, and are less likely to be able to pay, so they're more likely to forgo certain preventive serves because of cost."

About 34 million women will be gain new coverage when the changes take effect on January 1, 2013; government officials expect that number to grow as insurers launch new plans or revise older ones that are currently exempt thanks to a grandfather clause.

"If a current plan meets a series of guidelines and, over the course of time, the employer does not shift major costs onto the employees or change the benefits package to the detriment of the employees, then they can continue to operate within the framework of the law," Sebelius explained.

Birth Control pills are the most common drug prescribed to women age 18 to 44, according to data from the Department of Health and Human Services. "Not [covering birth control] would be like not covering flu shots, or any of the other basic preventive services that millions of other Americans count on every day," Sebelius said. According to Thomson Reuters-NPR Health poll, 77 percent of Americans believe that private medical insurance should provide birth control at no cost to the consumer, and 74 percent believe that government-sponsored plans should do so as well.

Even so, describing birth control as a preventive service has been especially controversial, in spite of an opt-out clause that allows religious organizations to refuse to offer contraception coverage. Only FDA-approved contraceptives that prevent implantation, including birth control injections and IUDs, are included in the mandate, Sebelius said. Opponents, however, point out that it would also include Plan B, the emergency contraception known as "The Morning-After Pill." (Though Plan B is also available without a prescription for women age 18 or older, one would need a prescription for it in order for health insurance to cover it.)

Family Research Council told CNN that the decision "undermines the conscience rights of many Americans." And the chairman of the Committee on Pro-Life Activities with the United States Conference of Catholic Bishops, Cardinal Daniel DiNardo, said: "Pregnancy is not a disease, and fertility is not a pathological condition to be suppressed by any means technically possible."

Birth control pills are also prescribed to treat certain health issues, from Polycystic Ovarian Syndrome (PCOS) to severe acne. Groups who have spoken out against contraceptive coverage have not addressed that side of the issue, focusing instead of the moral aspects of family planning and sparking outrage over the idea of tax-payer funded birth control.

But, as Sebelius told Yahoo! Shine, the new mandate applies to private market plans only. "There are no tax-payer dollars being used to pay for this or any other Institute of Medicine recommendations," she said in an interview. (Medicaid, which is federally funded and covers about 38 million Americans, does cover certain contraceptives but is not affected by the recommendation.)

Birth control pills currently cost $10 to $50 per month, depending on whether they're brand name or generic, and depending on the amount of the total cost covered by a patient's insurance. More than 90 million prescriptions for contraceptives were dispensed in 2009, according the market analysis firm INS health. "The vast majority of large employer plans already cover contraceptives," Sebelius added. "They may not cover it without a deductible or a co-payment, but they cover it."

Since about most major plans already pay for at least some of the prescription contraceptive's price, covering a patient's out-of-pocket costs shouldn't cause everyone's health insurance premiums to go up by much. Any increase in premiums would also be offset by savings that would come from avoiding future health problems, thanks to the 100-percent coverage of health screenings and other newly designated preventive services.

"Our financial analysts have looked at it and feel that the cost will be minimal," Sebelius said, adding that the Department of Health and Human Services does not have an exact dollar amount. She pointed out that health insurance companies would still be able to set their own cost structures, and could cover generics in full while requiring patients to pay a deductible or co-payment for brand-name versions of a contraceptive.

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