What is Spinning?

If you are one of those people who are afraid of group fitness (i.e. aerobics), never fear Spinning is here. This is no "aerobics" class baby! You don't have to worry about fancy foot work! Looking for new way to add some variety to your workout? Spinning may be the answer. You may ask, "What the heck is spinning?" Spinning is more than just a workout. It is a comprehensive, mental and physical training program - the original indoor cycling program. Spinning classes combine a foundation of basic cycling movements with motivational coaching techniques, breathing awareness and heart rate training. Participants burn an average of 500 calories in 40 minutes of non-impact, individually-paced cardiovascular exercise. Inspirational music and an energized environment ensure a fun, safe and effective journey for participants of all ages and fitness levels. A spinning workout offers the best of both worlds, enabling you to go at your own pace, but still enjoy the energy and camaraderie of a group workout. This is particularly important when so many people are restricted from riding due to weather, traffic and safety concerns.

TIP:

Myth: Eating twice a day is the best way to lose fat.

Fact: Eating fewer but bigger meals promotes fat storage and zaps your energy! Make sure you’re eating every three to four hours to keep your metabolism revved and the weight coming off.

TRICEPS

Target Muscles: triceps brachiiYour Plan: three sets, 15 reps on each arm (moderate weight)
Set Up: Kneel on a bench, supporting your upper body with one arm and holding a dumbbell in the other. Position your upper arm (of the arm holding the dumbbell) so that it is parallel with the floor and bent at the elbow at a 90-degree angle. Don’t allow the upper arm to drop lower than your back.
Action: Extend your arm back until it is straight and then return it to the original position. Contract your abdominals throughout the move. Do all the reps on one arm, then switch sides.

PUSH UPS

Push-ups are a great body-weighted exercise to build your chest and shoulder, biceps and triceps muscles. Unfortunately, although they challenge your pecs they can also be extremely tough on your wrists. Many women find push-ups difficult and painful on their wrists and as a result often shy away from this effective and efficient upper body move. Fortunately, there are options. Propping yourself up on a pair of dumbbells is a great solution to this common problem because it places your wrist joints in a more neutral position, alleviating the compression.
Not only are dumbbell push-ups more forgiving on your wrists, but they also up the ante of a classic push-up by increasing the activation of your core, back, triceps and rear deltoids. So the next time your wrists are too tender to do push-ups or you just want a more core-challenging version, try the dumbbell push-up.

DEADLIFT

STIFF-LEGGED DEADLIFT
The move: In a standing position, grip a bar in both hands (alternating grips) with your arms extended in front of your thighs [A]. Keeping your back straight, hinge from your hips as you bend forward, lowering the barbell towards the floor. Keep your knees bent slightly and muscles flexed and rigid, until your upper body is parallel with the floor [B]. Return to the upright position with a strong, straight core. Keep the bar close to your body throughout the range of movement.
The benefits: Strengthens your back, core and hamstrings.

BICEPS

HAMMER CURL
Target Muscles: brachialis
Set Up: Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand with a neutral grip, palms facing each other [A].
Action: Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground [B]. Hold for a second, really squeezing your biceps, then return to the starting position and repeat.

Why weights?Three reasons to make time for strength training
1. Stave off osteoporosis. Resistance training increases bone density, which can prevent age-related loss.
2. Keep your metabolism revved. Muscle trumps fat for calorie burning—add more, burn more.
3. Look slimmer. Pound for pound, muscle takes up less space than fat. Boost muscle
and you'll appear thinner.