Kettlebell Workouts for Obese People: Burn Fat, Get Fit
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What Are the Best Barbell Exercises for Overweight Beginners?
Here are great but simple barbell workout routines for beginning fitness enthusiasts.
When I was a trainer I had my beginner clients performing these inviting barbell routines during their workouts. (more…)
Key Signs of a Bad Karate or Martial Arts Instructor
Some alarming clues of a bad karate instructor; learn these before you “sign up.”
What makes a good karate instructor and what makes a bad karate instructor?
I certainly know; over a course of years I’ve attended a number of martial arts schools in four different states. (more…)
Lat Pull-Down Mistakes that Only Women Seem to Make
There are several mistakes with the lat pull-down exercise that seem to be common only among women, and you may be one of them!
Now, as a former personal trainer, I’ve seen all of these lat pull-down mistakes over and over — almost always committed by women.
How to Make Bench (Seated) Dips More Intense for Killer Triceps
You can make seated dips extremely intense; don’t just settle for high volume “baby” reps on a bench as you become stronger.
How to Do Bench Dips with Several Plates without a Partner
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Get a Super Strong Core with These 10 Moves
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Stationary Bike Exercise Guidelines for Heavy Beginners
Here are ALL the indoor cycling tips for the obese or overweight woman or man who wants to pedal for fitness and fat loss.
Indoor cycling including the spin class can burn a substantial amount of fat for even novice obese and overweight exercisers.
There are two kinds of “indoor cycling”: use of a stationary bike in the cardio equipment section of a gym or your own home; and use of the bike in a spin class.
I’ve noticed that spin classes do not attract many obese or overweight participants, which is puzzling, because this type of format should be inviting to self-conscious exercisers.
The room is on the dim side, and there is little distinction between the lean buff participants and any very overweight participants in a spin class, in that all body types are doing the same thing: sitting and pedaling.
Spin Class Tips
Check out the equipment during non-class time and get familiar; take the bike for a little spin to get a feel for it.
A small thin cushion will ease initial seat discomfort. For the actual class, bring a towel.
If the seat becomes uncomfortable, join the crowd: This is a common issue and diminishes over time. Don’t let this stop you from subsequent participation in a spin class.
Bring ear plugs if the music is too loud; sometimes spin class instructors crank the volume up all the way. It’s perfectly okay to request a reduction in volume!
Keep your hands light on the handlebars. Don’t use a death grip.
If the instructor calls for a standing position while pedaling, make sure there is enough resistance on the flywheel to allow for a stable, smooth pedaling stroke.
If you decide a spin class is not your cup of tea, and decide to just use a stationary bike in the cardio section of the gym or at home, then the No. 1 rule is to abandon reading while pedaling.
The minute you start reading, you’ll lose focus and merely go through lame pedaling motions. This is a guaranteed result.
To make indoor cycling outside of a spin class burn the most fat — not just during the pedaling but for hours after you get off the bike, apply a simple technique called HIIT: high intensity interval training.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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Top image: Shutterstock/Nomad_Soul
Fun Staircase Workouts for Burning Fat
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Should Older Runners Quit and Walk Instead for Safety?
