Finding Time to Exercise

An individual looking at their smartwatch to see what time it is.

Simple Ways to Exercise When You're Short on Time

Finding time to exercise might be challenging if you are already juggling a number of other commitments. Having a regular job, personal life, family duties, or school can often make it difficult to stay consistent or even make it to your workouts. For example, if you have a hectic schedule, working out may not be at the top of your to-do list even when you finally have a few minutes of spare time. That being said, it's vital to find the time for exercise. Even if it's only a short session. In fact, even a 10-minute workout can be enough to keep you feeling energized and healthy. And, not to mention all the benefits working out can have on mental health as well. This is why today we will offer some ways to fit exercise into your schedule. Therefore, without further ado, here are a few simple ways to exercise when you're short on time.

1. Make Walking or Cycling Your Primary Mode of Transportation

Way too many people out there underestimate the benefits of walking. Just because it doesn't make you sweat doesn't mean its not a good exercise. That's what makes it so good. Walking and cycling are incredibly low-impact forms of cardio. This means that you can do almost endless amounts of it without having to worry about recovery. So, if you have a regular commute to and from work or school, you can try commuting on foot or by bicycle. This way, you won't be wasting any time whatsoever.

A parked electric bicycle on the street.

Even if you can't walk the whole distance, you can attempt to walk at least part of the way home at least a couple of times per week. Adding fitness to your daily routine doesn't have to take up too much time if you combine walking with public transportation. Similarly, as we've said, if you plan on using public transportation during your free time, consider whether or not you could make the journey on foot. For some, walking is a great stress reliever and physical activity.

2. Exercise During Lunch Break

Working out around lunch can seem impossible for some, but if you have an hour for lunch, you have time to exercise and still finish eating. While eating should be your priority at lunch, you might utilize the first part of your hour to do some exercise. If you spend most of your day at a desk, get up and walk about every so often—brief bouts of activity that increase the heart rate and the muscles working count as exercise. Therefore, even if you're not on break, you can get up from your desk and do a few jumping jacks or pushups to get the heart pumping. It's the same as working out at home without any equipment. Just make sure that you are not disturbing anyone else around you.

3. Stop Avoiding the Stairs

There are several opportunities to include physical activity in your everyday routine. For example, using the stairs is one of the best "along the way" forms of exercising. Even if you have to get off the elevator a few floors before you reach your destination or use a restroom on the other side of the building, using the stairs is an excellent method to exercise without making any major lifestyle changes. Ditching the lift altogether is fantastic unless you're working or living on the 50th floor. Using stairs whenever possible is going to do wonders for your conditioning, as well as your health.

You'd be surprised how effective a workout climbing stairs can be if you do it frequently.

4. Put Your Waiting Time to Good Use

We spend a lot of time waiting around, whether it's for a load of laundry to complete washing, the kettle to boil, or supper to be prepared. Skipping rope, squatting, and doing sit ups are just a few of the many workouts you may perform when you have a few moments to spare. Working out for brief intervals at various times of the day may be an efficient method to increase physical activity without feeling like you have to sacrifice too much of your spare time.

5. Get Your Workout in - First Thing in the Morning

One practical strategy for incorporating exercise into a hectic schedule is to do it first thing in the morning. You may get in a fast workout at home or in the backyard by waking up half an hour earlier than usual. You can be active without feeling like you're sacrificing other daytime priorities if you work out at a time when you would otherwise be asleep. With that in mind, if you want to maximize your morning workouts, you might want to create a nice home gym for yourself.

If you are pressed for time, getting up 30 minutes earlier to fit in your workout is a good idea.

Contrary to what many people think, you don't need to create a lot of space to do this; you need to create a functional space. This is a space where you will be able to place all of the necessary equipment. Setting up a small home gym is not only going to allow you to do more effective workouts, but it is also going to motivate you to stay consistent. Anybody who has tried to get up early and go to the gym knows how easy it is to lose motivation. Home gyms are a much better solution, especially for people who don't have a lot of time.

6. Do High-Intensity Training

If you don't want to wake up early, walk to work, or do jumping jacks during your lunch break, you can always just do some high-intensity training. There is nothing more time efficient than doing sprints or circuit training with heavy weights. If you don't have a lot of time but still want to be healthy and in shape, doing short bursts of high-intensity training that leaves you panting is going to pay off.


With these simple ways to exercise when you're short on time, you can stay in shape even on a busy schedule. If you don't have time to go to the gym after work, you don't have to let your workout fall by the wayside. There are plenty of things you can do to get in shape without leaving your home.

The important thing is that you find a way to stay active and fit no matter what your schedule looks


Cardio Kickboxing: How Many Calories Burned in 20 Minutes?

How Many Calories do 20 Minutes of Cardio Kickboxing Burn?

First and foremost what is cardio kickboxing and what part does it play in calories burned. Well, the answers to both questions are given in the article below.

Exercise is good for health. In fact, we all have read about it. Moreover, there are many different kinds of exercises. And, each exercise has offers its own benefits. But, before selecting a proper exercise, you need to find out, in detail, about the exercise. Indeed, each exercise has some perks. For example, some are good for self-defense, others for building a stronger body, and some help with losing weight. So, for better understanding and even before starting the exercise, it is better to seek professional help.

Incidentally, according to a recent study, more than 60 percent of individuals who engage in any kind of workout only want to lose weight. Furthermore, where most people aim for shedding fat, others want to gain muscle. For example, some choose kickboxing, some simple boxing, Zumba, or any other fitness class. But, if you want to break a sweat you are interested in knowing how effective your exercise will be to meet your desires. Apart from this, your age, gender, metabolic rate, and overall workout also plays a very important role. Individual differences are there. But, you can guess how many calories you will be able to burn after trying out the workout. This will help you customize your overall workout, and you will be able to burn calories according to your desires.

In this article, we will discuss the calorie-burning rate of cardio kickboxing. Since kickboxing is not as famous as most combat-based workouts, it is very important to know in detail about kickboxing and how it is effective. This article will help you get an idea of calories burned by an average person.

What Is Cardio Kickboxing?

Cardio kickboxing is an organized exercise that requires a planned MMA-based workout consisting of a variety of punches and kicks. Also, cardio kickboxing is a high-intensity workout that is good for beginners as well as for professional athletes. In addition, this workout helps build stamina and endurance as well as it helps you increase the flexibility of your body. The best thing about kickboxing is the fact that it helps with burning extra calories. You will shed extra fat and your body will become lean and muscular.

Because most people confuse cardio kickboxing with kickboxing in general, it is important to know the difference between the two. Cardio kickboxing is usually an exercise-based class that is led by a kickboxing professional. The workout plan that is followed is highly choreographed consisting of basic elements of kickboxing that will help you in kickboxing as well. Meanwhile, kickboxing is a game just like simple boxing but with the inclusion of kicks.

This means that you are not only using your upper body but also your lower body. The basic maneuvers that are added to the kickboxing include both punches and kicks. Within cardio kickboxing, some of the main punches include jabs, crosses, hooks, and uppercuts. For the lower body engagement, you will also be able to practice known strikes, sidekicks, back kicks along with roundhouse kicks and front kicks.

With cardio kickboxing, you will also start with a warm-up session and end with a cool-down session. Meanwhile, cardio kickboxing sessions go from 30 to 60 minutes and everything is planned. All you need to do is follow the instructor and the rest is quite easy. Kickboxing doesn’t involve any physical contact. In fact, kickboxing is mostly like shadowboxing.

Best of all

The best thing about cardio kickboxing is that you can customize the intensity. You can either practice punching combinations or you can mix it with kicks and strikes as well. It all depends on the time, intensity, and type of exercises you include.

How many calories are burned in cardio kickboxing?

For cardio kickboxing, it all depends on the time and maneuvers that you use. Fitness experts say a relatively intense kickboxing session, of around 60 minutes, can help you burn about 900 calories. Also, you will be able to release your emotional baggage as well by engaging the whole body. Incidentally, using Harvard Health studies, someone weighing 125 pounds may be able to burn 200 calories in a 20-minutes session. Harvard Health has also reported that someone weighing 185 pounds may be able to burn over 400 calories in a 30-minutes session.

With the help of cardio kickboxing, you will not only just shed fat but also lose weight. This is a full aerobic workout plan that will help you lose weight as well as help you strengthen your body. Even if we compared cardio kickboxing with simple yet intense exercises like running, we will see that cardio kickboxing also consists of running.

If you compare cardio kickboxing with running-based exercises, you will see that it is better for cardio health as well as for weight loss. In case you want to lose weight, you need to start with simple cardio-based exercises that will help you perfect your technique as well as improve your health. Kickboxing helps you engage the whole body. Which means it is good for losing belly fat as well as strengthening your upper and lower body.

Bottom Line

To sum it all up, it is safe to say that cardio kickboxing is one of the best options for not only losing body fat but also for gaining muscle. For most people, kickboxing is the same as regular boxing. However, boxing mainly focuses on the upper body and with the lower body, you just use simple footwork. On the other hand, kickboxing will also help you improve the strength of your lower body. Where other workouts require you to spend more time on each exercise that only focuses on one group of muscles, cardio kickboxing, on the other hand, engages the whole body and you will be able to measure your progress as well. Overall, it is more about the time you spend and the quality of maneuvers you perform that will affect your calorie burned as well.

Meanwhile, other benefits of kickboxing include improved balance, better posture, stronger upper body and core, increased endurance, becoming more alert, better mood, and better hand-eye coordination.

BJJ Cardio Workout: Best

Best BJJ Cardio Workout

Brazilian jiu-jitsu or BJJ is actually a combat sport that took place in Japan. In fact, the main purpose of this martial arts was to teach you certain skills for your self-defense and self-discipline. So, keep on reading to find out more about BJJ cardio workout.


In BJJ training you learn how to knock down your opponent by taking him/her down to the floor and then taking the dominant position. Other than that, some people practice Brazilian jiu-jitsu as an exercise in order to develop strength, conditioning, and also to make their body stronger. So, once you start practicing it on a daily basis you will notice the drastic changes in your body. I mean you get physically and mentally more fit and strong.

Now, the main aim of BJJ training is to develop muscular endurance that you can utilize on the mat. Incidentally, cardio in BJJ also means balancing. I mean you don’t have to train on just one energy system in your body. Instead, you have to train everything in a smart way.

Along with that, cardio training is very important because it ensures great consumption of fat as a source of energy. This results from the bond between the intensity of the training and also utility of certain energy extracts.

So, in today’s blog, I will discuss the best cardio workouts, which you can practice for gaining muscular endurance and also body strength, for BJJ.


First, a sprint workout in BJJ is the sure-fire way to get into shape while spending minimal time doing your conditioning workout. This type of cardio workout, especially hill sprinting, has its own place in jiu-jitsu conditioning as it also makes you mentally stronger as well. Also, sprinting improves your athletic performance, boosts your power, preserves muscle mass, and increases your anabolic threshold.

How to do sprints?

From my point of view, because hill sprints make you mentally tougher and stronger, they are great for BJJ cardio.  So, follow the following steps in order to perform hill sprints.

  1. 1
    First, find a hill. In fact, look around for a hill that is 40 yards long.
  2. 2
    Second, go to that hill and get prepared with some warm-ups.
  3. 3
    Now it’s time to run. Typically do 4 to 10 reps total, depending upon your ability level.
  4. 4
    Finally, cool down and have some rest for muscle recovery.

By the way, before starting, make sure your outfit is sweat-wicking and comfortable.


The most common example of aerobic activity is long-distance running and cycling. The most important part of getting better in BJJ is to actually train BJJ skills, but running no doubt increases your strength and body endurance. Also, running prepares your body for the strain of moving between the aerobic and anaerobic workouts. However, additional training is also required, including strength training and actual BJJ sessions. Furthermore, running also improves circulation and helps to clear your mind as well. So if you are searching for the best cardio workout, running can be the best choice.


When summer starts, swimming is a great option as a cardio workout for BJJ. I actually started swimming for 1 hour per day and I felt a great change in my body in terms of cardio and breathing. Swimming is a great option as a cardio workout for jiu-jitsu. It’s a bit better than running and jogging because there is no impact on your ankles, knees, and hips.

After working out with jiu-jitsu, swimming actually helps your body to open up your back and shoulders. Also, swimming strengthens your body muscles as well. Furthermore, swimming enhances your heart rate. In addition, you tend to control your breath which makes you more relaxed.  In fact, in swimming you also practice how to have control over your breathing. And this breath control helps you a lot in jiu-jitsu competitions because controlled breathing plays a significant role in helping an athlete to develop a strong sense of discipline. Controlled breathing also helps to regulate emotions and your stress level as well, which leads to improved mental and physical health. So, you can clearly see that swimming teaches you how to practice breathing, and it’s also the best cardio workout for BJJ.


Cycling is the best low-impact way to work the aerobic system. The best grappler is the one who spends more time on the mat. If you can’t grapple that often and want to supplement your classes, activities like swimming, rowing, and climbing would be more specific to your sports, but cycling is fine also.

Rope Jumping

Rope jumping is the killer cardio workout that helps you to improve your coordination. Also, it helps you to boost up your metabolism, and makes you sweat like crazy. Various research also shows that rope jumping increases your metabolic rate 10 to 12 times above resting. It’s also a low-cost exercise that basically requires minimal space and little equipment.   So, when it comes to jumping a rope, it is one of the best cardio workouts that you can do. Either it’s 5 minutes or 45 minutes, rope jumping will always help you to get in shape. If you do it daily for 30 minutes, you will see your cardio and physical fitness improve tremendously.


Kettlebells are an amazing exercise for increasing your strength and conditioning for Brazilian Jiu-Jitsu. They can also be used for various other goals such as strength, aerobic endurance, explosive power, and mobility as well. Besides that, kettlebells can also increase your heart rate just as much as typical cardio sessions. You can also use them in cardiovascular, strength, flexibility training, and many more. The benefits of kettlebells are infinite, so yes! Kettlebells is also a great choice cardio workout for BJJ.

Ping Pong Paddle – What’s a Good Price?

What's a Good Price for a Ping Pong Paddle?

The best price for a ping pong paddle depends on why you are buying it. For example, it may not be ideal to get an expensive ping pong paddle if you just want to play at home for fun. However, if you play to get a cardio workout or competitively and if you can afford it, why not?

Generally, a lot of ping pong players would want to get quality for their money. Therefore, it is better to get a ping pong paddle that will fit the purpose. In other words, let your level of playing and budget determine the kind of table tennis paddle you buy.

By the way, do you know the basic qualities of top ping pong paddles? And their price. So, let’s take a look!

How Paddles are Priced

Many players put paddles into 3 categories of quality. The first is your run-of-the-mill paddle that you can pick up at a general store like Walmart. These will cost you anywhere from $2 - $15. Most feel fairly cheap but do well for family games and players with minimal skill (especially kids who are just learning).

Your second tier are the high quality pre-made paddles. These are usually purchased from a specialty sports store and can range from $50 - $200 or more. Their quality is much more higher than their cheaper cousins and is reflected by the higher price range. But, overall the playing experience is much better. And, you can make them last for years if you’re careful with them and get accessories like a case.

The last tier are custom paddles. For example, the blade (bat) and rubber are purchased separately. And, you can customize them according to your playing style and needs. Now, these paddles can range anywhere from $150 up to $2,500 or more, depending on your budget. Incidentally, the highest priced paddles aren’t necessarily the best, it’s more about matching the equipment to your specific playing style.

Qualities of a Good Ping Pong Paddle

Like every ping pong equipment, a good paddle makes playing fun and exciting. As they say a good working tool makes the difference. So, you don't have to be worried about the handle of the paddle flying off while you're playing. If you must know, a quality paddle also improves your performance while playing a table tennis game.

A ping pong paddle without these qualities listed below is not worth spending a dime on.

  • Control: If you can't control the ping pong ball with your paddle effectively, then opt for another one. The ability to control the ball is key and very important. Imagine if all your serves fall short because the paddle doesn't offer the required control.
  • Speed and Spin: The quality of your paddle also affects the swiftness of your serves. No matter how fast your hand moves, a bad paddle will not generate the expected spin and speed to beat your opponent. 
  • Firm: If the paddle is wobbly, then reject it immediately. It may fly off your hand when you serve the ball.
  • Thickness: One of the materials used to make the ping pong paddle is rubber. In fact, thick rubber makes the ball bounce well on a ping pong table.

Components of a Ping Pong Paddle

The most noticeable components of a ping pong paddle are the rubber surface and handle. In case you don’t know, these components make a good ping pong paddle what it’s worth.

  • The Blade: Depending on the brand, a ping pong blade is usually made up of five to six layers of plywood. The blade consists of a mixture of soft and hard wood. Aside from a wooden blade, some manufactures also use carbon materials to manufacture a ping pong blade. Although carbon blades are good too, wooden blades are largely preferred because of their durability and their ability to offer much more control.
  • Rubber: Most often, the rubber used to cover the blade is pimpled. Sometimes synthetic or natural rubbers are used to cover the blade. The density of the rubber surface is often ten to thirty per square centimeter. A very thick rubber surface generates more speed and spin. Furtherore, some paddles have a different rubber coating on both sides. Whichever the case, verify that the rubber is very thick.
  • Handle: A firm handle makes the difference when playing ping pong. Depending on your preference, you can opt for flared, straight, or an anatomic handle. Usually, your grip style and pattern should determine the kind of handle you go for. 

Top-notch Ping Pong Paddles

Instead of reading reviews and opinions why not opt for these ping pong paddles. A few have been chosen to meet any level of playing. Let’s take a sneak peek!

• Butterfly 401

If you are a beginner at ping pong, you can opt for Butterfly 401. It offers speed and spin. Therefore, if you are running low on budget, you can opt for this paddle. Most pros often started with Butterfly 401.

• DHS-Hurricane-II

This paddle is the best option for pros. Because of its amazing features, DHS-Hurricane is widely used by professional ping pong players around the world. If you are attack-minded, then opt for this ping pong paddle. To move a little step up from the Butterfly 401, DHS-Hurricane-II is a great option.

• Butterfly Balsa Carbo X5-FL

Apart from being the most expensive paddle here, Butterfly Balsa Carbo X5-FL offers incredible speed, spin, and firm control. It’s perfect for looping and best for offensive ping pong players. It is also designed with Tenergy 80 FX features.

Final Word

Don’t get carried away with the price of the ping pong paddle. Simply ensure that it offers you the features you need to better your game. As a beginner, what matters is your ability to develop your ping pong skills.

Use lesser grades of ping pong paddle to train. That way you will appreciate a high-quality paddle more: starting small is always the best.

Home Gym Equipment – Ways to Workout

Ways to Workout at Home with Gym Equipment

You don't need to go to a gym to get a workout. In fact, you can get a good workout in your home with home gym equipment. Now, one of the most challenging thing during the COVID 19 pandemic was trying to stay fit. Indeed, this was a concern not just for me. It was also a concern for everyone who were confined to their homes but wanted to stay fit. Incidentally, staying fit helps you fight COVID-19 if you do get it. That's why I decided to workout at home with some home gym equipment.

In this article, I will share some proven home workouts with gym equipment.

Why should you work out at home?

When it comes to working out, you will have countless excuses for not working out. As a result most people can't change their body shape. By the way, do you know what the most common excuse is?

I don't have time. Yes, you're reading it right. In fact, this was my excuse also when I tried several times to start working out, but failed.

Moreover, people, who have countless excuses for not working out, have just more than this one.

That's why I am talking about home workouts here. Workouts at home can help you avoid a lot of excuses. Furthermore, home workouts also have advantages. For example, because you don't need to pay gym fees every month, workouts at home cost less. Also, even if you buy gym equipment, those are a one-time investment. And, the benefits from this investment will remain for a long time.

Do you know what the most precious commodity in the world is?

It is the time!

When you work out in the gym, it may take many minutes every day to get to the gym. Once there, you may also spend more time talking with people, shower,  etc. Also, you may have to wait for a machine to become available. And, all this cost time. But if you work out at home you won't waste time as you do in the gym.

Moreover, if there is a pandemic, it is safe to work out at home as you are not interacting with other people like in the gym.

So, workouts in the home have countless benefits. Let's talk about some ways to work out at home with gym equipment.

8 Ways to work out at home with gym equipment 
1. Dumbbells for weight training 

I want to workout at home, but I have less space in my home.

If this is your problem, then dumbbells is the answer for you. If your home doesn't have enough space for gym equipment, then you can start with dumbbells. With dumbbells, you can perform Russian twists, side crunches, seated shoulder press, front raises, shrugs, triceps kickbacks, etc.

When it comes to the benefits of these workouts, it is enormous. Just tell me what parts of the body don't develop from these exercises. Almost all parts of your body get benefits from these workouts.

Also, you can use dumbbells individually or connect multiple ones with connecting rods. So, if you want to do extreme workouts, then you can use several dumbbells at once.

2. A mat for lying down 

What will you do when you need to do a floor workout?

You can do floor workouts on floors or on a mat. But workouts on a hard floor can hurt your back, and workouts on a thick towel can slip and cause serious injuries. That's why you should seriously consider buying a mat for lying down on the floor during a floor workout.

Now, you can choose a yoga mat or a normal mat; it is up to you. But, if you want to do extreme workouts, then go with a better one.

Incidentally, exercise mats come in handy for several reasons. One of them being that they give you comfort during floor workouts.

Also, mats are great for knees, wrists, and hips.

Moreover, if you want to keep yourself clean and apply protection between the floor and yourself, then the mat is the right thing to try.

Finally, the mat is a great safety provider in a floor workout. For example, there are some extreme workouts that cause you to slip. So, in this case, the mat comes in handy.   

3. Jumping rope for cardio

Stuck indoors but can't go jogging?

If this is your problem, then jumping rope is the ideal solution for you. Moreover, jumping rope is great for cardio workouts. It is impossible to exaggerate the advantages of this small piece of equipment.

For example, if you want to burn calories in a short period of time, jumping rope could just be the right answer. In fact, you can burn 200 to 300 calories in just 15 minutes. Also, it burns more calories than other cardio workouts such as jogging and running.

Now, which exercise helps you to improve coordination?

Can't remember?

Indeed, jumping rope also helps to improve coordination between your different body parts. In fact, according to research jumping rope helps to develop coordination for autistic children.

So, it is a great tool to add to your home gym equipment list. Indeed, jumping rope will give you many benefits.    

4. Rowing machine for exercising muscles

There is a common misconception about rowing machine: that it only involves the arms. But, that is not the truth. In fact, a rowing machine workout is a full-body workout that involves 85% of your muscles.

And, the best part of this machine is that anyone can exercise with it. It doesn't matter what your current fitness condition or your vision is. Moreover, a rowing machine gives you a low impact workout.

Furthermore, a rowing machine has a lot of benefits: it is great for heart and lung health. Moreover, if you're looking for the best alternative to jogging, adding a rowing machine in your home gym equipment list would be an excellent option. 

5. Stationary Bike for cardio exercise

Here is another great home workout machine you should try at home. Though stationary bikes have been on the scene for a while, they have become popular recently. By the way, the stationary bike replicates bicycling.

In fact, the stationary bike is great for a cardio workout. Moreover, it does an excellent job for working out your arms and legs.

When it comes to the best exercise for the heart, nothing can be better than the stationary bike. Indeed, stationary bike workouts have the highest impact on the heart.

Also, it is three times more effective than running for burning calories.

And, the best thing about this workout is that it helps fight type two diabetes.

So, a few minutes on a stationary bike would make a big difference for you.

However, stationary bikes are a bit expensive home gym equipment. For example, with a $500 budget, you will be able to get a decent stationary bike. 

6. Suspension training system for full-body exercise

Here is the first full-body exercise tool in our list of home exercise gym equipment. Probably, it is the smallest piece of equipment on our list. In fact, you can keep it in your desk drawer. Also, because the suspension training system is physically small, you can carry it anywhere you want.

Now, the suspension training system consist of two straps, using an anchor and looping mechanism. As a result, you can attach it to a closed-door, tree, or a pipe.

Next, with the help of the suspension training system, you can perform a wide range of whole body workouts.  And, it offers a wide range of benefits. For example, it improves your body coordination. Also, it can be used by those at all levels of fitness.       

7. Treadmill for Running

What if I want to get the complete running experience?

In this case, you have no option except the treadmill. The treadmill is excellent for running workouts. You will get the complete experience of running or jogging.

For treadmills, I would like to recommend you go for the smart treadmill. Smart treadmills became a very popular gym equipment for home workouts. It provides a great cardiovascular workout option. Moreover, it is said to be most effective for exercising your heart.

8. Massage roller for after workout training

This great list of home workout gym equipment can't be complete without the massage roller. Because it helps increase blood flow after a workout. a massage roller is a must. Also, if you get pain after a workout, the massage roller can help relieve the pain. In addition, it also helps get rid of post-workout stress. Consequently, the list of gym equipment wouldn't be complete without the massage roller So, make sure you add the massage roller to your list of home workout equipment.

Final words

You may not have been aware of all the benefits you get from working out with home gym equipment, but after reading this article, I hope you now have all the knowledge to start working out with home gym equipment.

Maximize Muscle Recovery: Things to do

How to Maximize Muscle Recovery After a Workout

We all know that working out and eating a healthy diet will improve our physical and mental health. However, it takes some time to get into shape once you decide to change and start to work out at home or go to the gym. But, until then, you must deal with many painful muscle aches. By the way, that is called delayed onset muscle soreness (DOMS). In fact, people who exercise regularly can experience DOMS when they change their exercise regimen. However, the good news is that you can relieve some of that muscle pain by focusing on proper recovery. So, here are some tips on how to maximize muscle recovery after a workout.

No. 1 Warming up is essential

First, before going into the details of how to maximize muscle recovery after a workout, it’s essential to talk about what you should do before. Whether you exercise at home without equipment or go to the gym, warming up beforehand is critical. This is because warming up will prepare your body for what comes next. Furthermore, a proper warm-up reduces the risk of strains or injury during the workout and can minimize DOMS. By the way, a great way to warm up is through dynamic stretching. For instance, you could make arm and hip circles, squats, or walking lunges.

No. 2 Cooling down is just as important

Second, you should always end your workouts with a cooldown. Once again, this will help prevent injuries and reduce post-workout muscle aches. Now, while for the warm-up, you should focus on dynamic stretching, for the cooldown, you should focus on static stretching. So, you no longer have to put your body in motion. In fact, this is the time to sit still and relax your muscles. For example, you could try overhead triceps stretches, biceps stretches, or seated butterfly stretches.

One of the best tips on how to maximize muscle recovery after a workout is to cool down through static stretching.

No. 3 Drink plenty of water

Third, one of the best tips on how to maximize muscle recovery after a workout is to drink plenty of water. In fact, staying hydrated doesn’t just maximize muscle recovery but is also beneficial for your overall health. So, make sure you drink plenty of water before, during, and after working out, but also throughout the day. Incidentally, you should also take into account the intensity of your workout. Because during intense workouts, you’ll eliminate lots of fluids, and you’ll dehydrate faster.

Ensure you drink plenty of water throughout the day to stay hydrated.

Note that you should never wait until you’re thirsty because that’s a sign of dehydration. By the way, if you simply forget to drink water, you can always use phone apps to remind you. Also, another trick is to monitor your urine. Indeed, the darker the color, the more dehydrated you are. However, make sure you don’t drink too much alcohol. Because alcohol dehydrates you faster and also interferes with muscle recovery.

No. 4 Get enough sleep

Fourth, one of the best tips for maximizing muscle recovery after a workout is getting quality sleep. In fact, when you sleep, your body relaxes and has time to recover and repair. Also, besides relieving some muscle pain, quality sleep improves your mental and emotional state. That’s one of the main reasons why even the addiction recovery experts at Little Creek Recovery advise people in recovery to engage in physical activities and get plenty of rest. But to ensure you get quality sleep, ditch the screens an hour before bed and pick up a book instead.

Quality sleep will help your body relax and muscles recover.

No. 5 Pay attention to what you eat

Fifth, physical activities combined with a healthy diet will do wonders for your health. So, if you want to live longer, it’s time to inspect your diet. But that’s not the only benefit. In fact, certain foods help maximize muscle recovery by providing the proper nutrients. For example, you should eat a snack an hour after your workout to get the best results. And, that snack should include protein and carbs. But don’t worry, you don’t need to prepare something very complex and time-consuming. In fact, you can simply eat peanut butter with toast, fruit with yogurt, or drink a healthy smoothie.

No. 6 Try to reduce stress

Easier said than done, right? Well, no matter how hard it may seem, you have to find ways to reduce your stress levels. Firstly, this will improve your physical and mental health. Secondly, stress prevents your body from focusing on muscle recovery. Not to mention that stress also causes muscle tension. And this is the last thing you need! However, many pleasant activities can help you relax. For example, you can try listening to music, reading a book, going for walks, doing yoga or meditation, etc.

No. 7 Schedule a rest day

In fact, working out every day can easily lead to exhaustion. After all, your body and muscles won’t have time to recover. Therefore, it’s essential to schedule a rest day once a week. If your body is still sore after that or you still feel exhausted, you should take an extra rest day. Of course, this doesn’t mean you should lay on your couch all day and do nothing. You can still take a relaxing walk outdoors or do a bit of yoga.

No. 8 When everything fails, try something new

Finally, all the above should help diminish delayed onset muscle soreness. But if you’re still in pain, you can always try new things. For instance, studies show that wearing compression clothes after intense workouts can help with muscle recovery. In fact, compression clothes improve blood circulation, reduce inflammation, and relieve muscle soreness. Lastly, another solution is to take a cool shower or bath to reduce inflammation and speed up recovery. Just make sure that the water is not freezing.

In conclusion

Congratulations on deciding to start working out! That is an essential step towards living a healthy life. In fact, working out will improve both your physical and mental health. Of course, it’s a bit hard at first because you’re out of shape. But you shouldn’t let that stop you. In fact, DOMS is painful and uncomfortable but manageable. And, as you’ve seen, there are many great tips on how to maximize muscle recovery after a workout. Moreover, as you gradually get back into shape, you’ll experience less and less muscle soreness.

Cardio at Home Without Equipment – Exercises to Stay Fit

Cardio Exercises You Can Practice at Home Without Equipment

The heart is the powerhouse in our body. In fact, a healthy heart will, most likely, translate to a healthy life. Therefore, it is imperative that we do whatever it takes to maintain a healthy heart. And, one of the ways to do this is by eating low fat meals. Meanwhile, another way is to do cardio at home without equipment.

But, what exactly is cardio? Indeed, cardio, in short, are simply exercises that increase your heart rate. Moreover, cardio exercises have a plethora of advantages. From improving blood circulation to controlling cholesterol levels, cardio workouts basically keep you alive and healthy. In this article, we will explore some cardio exercises that you can do right in the comfort of your home.

Squat Jump

Now, doing a squat is a cardio exercise. But, so is jumping. So, when you combine both, it becomes a pretty effective cardio exercise. Furthermore, this cardio exercise requires a minimal amount of space. This is because you will be almost in the same physical location on the floor. 

To do this, first you stand erect with your hands stretched out. Bend your knees and get in a squatting position. Next, jump from the squatting position, and squat on your way down. And, repeat this sequence for the duration of the workout.. Incidentally, doing the squat jump for 15 minutes can burn as much as 100 calories.

Jump Rope

Tiffany Haddish, an American comedian once said, "Nobody messes with a girl that skips". I think that's quite a good incentive to skip.

Though more common among women, jump rope, or skipping is used by professional athletes to stay fit. Skipping can be done anywhere, with a simple rope that can be purchased anywhere.

To practice this, hold the two ends of a rope; one with each hand. Next, flip the rope over your head and then below your feet, jumping up just before the rope is about to make contact with your feet. Doing this for just 20 minutes can burn as much as 220 calories.

Jumping Jacks

Jumping jacks, much like jump rope is a familiar childhood playground activity. This is a very simple exercise that can be done right in your home, with very little space and absolutely no equipment necessary.

So, if you wanted to have a 30-minute workout session, you could do a little bit of jumping jacks, and a little bit of jump rope and jump squats to spice it up.

To do this workout, simply stand with your feet together and your arms placed straight down by your sides. Next, jump and spread your legs apart. At the same tie, lift your arms so the palms come close together over your head. Next, go back to the initial starting position with your feet together and arms straight down by your sides. Repeat in a quick succession. Doing this for only 10 minutes can burn as many as 100 calories.

Jogging in Place

An outdoor run is definitely a lot of fun, but what if it was raining, or snowing heavily? There would be no satisfaction of coming back home all sweaty. The good news is that you can still jog in your home, and you can do so without a treadmill.

This doesn't involve a lot of activity. All you need to do is jog in a stationary position. But it definitely gets your heart pumping. That, after all, is the purpose of any cardio exercise. By the way, it is better to put on your shoes to support your feet. Also, put on good shoes to avoid injuring your feet. 

If this sounds a little boring, and you happen to have some change, you can buy a very affordable treadmill with pretty impressive features including a multi-function LCD screen that provides you real-time data about your workout.


An opportunity to exercise your cardiovascular muscles and your soul at the same time has got to be the ideal workout experience. Jogging in place sounds a little too boring for you? If so, crank up the music and start dancing.

This can absolutely be fun, perhaps the ultimate experience for an indoor cardio. Dancing gets your heart beat faster, and as a bonus can also help build your muscles.

You really don't need instructions as to how to move your body to a song. But if you want to learn some new moves, or get a structured lesson, there are a lot of videos online to help you do that. Incidentally, dancing for 30 minutes can burn as much as 150 calories.


If you are athletic, and you want to really feel the adrenaline rush that comes with cardio exercises, then kickboxing is just the thing for you.

Kickboxing has an exhaustive list of pros, and that includes therapeutic advantages in getting rid of anger and stress. You can do this in the comfort of your home. In fact, a punching bag is all you need for a kickboxing session.

Kickboxing, as the name implies involves a mixture of boxing and karate. Doing this for just 10 minutes can burn as much as 100 calories.


There are quite a number of other cardio exercises ranging from simple to difficult that you can do at home with zero equipment: Touch toes, speed skaters, crab walk, lateral shuffles, butt kicks, high knees, running the stairs, and even burpees.

You can try whatever works for you, a combination of two or three exercises for a few minutes every day is sufficient.

Recent study has shown that drinking coffee before workout has a number of advantages both during and after a workout.

Caffeine makes you more alert, reduces muscle pain during exercise and even helps consume less cholesterol post workout. Be sure to get a coffee maker that makes an espresso with cafe quality macrofoam and have yourself a cup of coffee before you work out.

Rowing Machine Mistakes (And How to Fix Them)

6 Rowing Machine Mistakes (And How to Fix Them)

The efficiency and effectiveness of providing a low-impact cardio workout make the rowing machine popular in gyms and fitness clubs. In fact, rowing machines can build your endurance, power, and strength. Also, rowing machines are great for pumping your heart and burning calories. Moreover, people of all ages and body sizes can use it to get full-body workout. But, if you work out with all the wrong techniques, you will gain nothing. Rather you will hurt or injure yourself. So, we are presenting 6 common rowing machine mistakes along with tips on how to avoid them.

How to Row with Good Form

First, you should know how to properly row a rowing machine.

The Catch

Before you start rowing, first start with a proper set-up and body position. So, keep your arms straight, with your head in a neutral position, and both shoulders at the same level. Next, lean the upper body (from the hips and above) forward, engage the core, and fully stretch the legs. Furthermore, shins should be placed vertically, and lift the heels as needed. By the way, this position will help you push the machine with full power and initiate the drive phase to start the stroke.

The Drive Phase

Once your back is vertical, and your legs are fully stretched, pull the handle towards your torso. Applying force through the legs, push off from the machine and hinge the hip backward about 45°. Look out for the proper sequencing of body movements like legs, arms, shoulders, hips, and core.

The Finish Phase

The "Finish" is the resetting position that is the converse of the catch position. Don’t rest here too long. Keep your legs stretched, leaning the back and shoulders away from the legs. Also, your hands should be gripping the handle, with elbows tucked toward the torso.

The Recovery Phase

At this stage, do the drive movements in reverse order so that you can return to the catch position. To bring the torso over the legs, just extend the arms and hinge forward the hips. After that, bend your knees.

6 Rowing Machine Mistakes (And How to Fix Them)

1. Forgetting to Check the Damper Setting

One of the first rowing machine mistakes many make is when they sit down without adjusting the rowing machine's damper setting. The damper setting is adjusted by a lever placed on the air resistant flywheel’s side. With the lever at the higher-setting, the machine will behave more like a rowboat. This setting can exhaust your body muscles even before getting in a solid cardio workout.

The Fix: A higher damper setting will make it harder on your body. So, if you are new to rowing, it is best to start with a setting between three to five.

2. Rowing with only Using Arms

Rowing using only the arms puts too much pressure on the arms, back, and shoulder. This can cause serious body injury.

The Fix: With a rowing machine, 60 percent of the power should be generated by pushing the legs. Another 40 percent comes from engaging the core and pulling the handle with your arms. So, for each stroke, you have to use leg power to push off the foot.

3. Mixing up the Operation Order

Firing the legs and arms simultaneously may feel like the right process while rowing. But, by doing this, you will put unnecessary stress or strain on the upper body.

The Fix: For rowing stroke, follow these three processes. First, push off the foot with your legs. Then, lean slightly back at the hips and pull the arms toward your chest. Incidentally, the correct place to pull your hands is below the ribs. Once the handle is pulled, go back to the starting position. Repeat this over and over.

4. Hunching Your Back During the Stroke

During the stroke, many people bend or hunch their back rather than sitting straight up or tall.

The Fix: You should focus on sitting tall with a straight posture. To do that, engage your core or turn on the abdominal muscles. Relax your shoulder and make a neutral position of the spine.

5. Banging the Butt Into Your Heels

If your strokes are too fast, your body will jerk forward uncontrollably. As the seat keeps slamming into the rower’s front side, the body starts jerking.

The Fix: Pay attention to the stroke timing to regain control. The ratio of the stroke should be a 1:2 count. At the time of the stroke’s second-half, your body should be relaxed and controlled. With a calm and collected recovery, you can easily prevent the seat from smashing.

6. Shooting the Butt Out and Jerking the Upper Body Back

When your legs push quickly and cause you to shoot out the rear ahead, your upper body will awkwardly try to catch up. If this extra work causes your top half to jerk, then the stroke will be less effective. Also, it can increase the risk of injury.

The Fix: Engage your abs and keep the hands or feet connected. The engaged core can smoothly connect the upper and lower body movement. For efficient rowing, your body should have a controlled and deliberate posture with muscles activated.

Final Verdict

With a rowing machine, you can effectively increase your strength and endurance and get a full-body workout. This machine works out not only your lower body muscles but also all major muscle groups. By using this amazing equipment, you can maintain an active and fit lifestyle.

A rowing machine is the ideal choice to burn extra fat and get a good low-impact cardio workout. Having proper form while rowing will decrease the risk of injury and speed up your fitness journey.

There is no question, rowing is a great cardio workout that uses muscles in the upper and lower body. However , because it uses so much of your upper body and lower body muscles to give you a cardio workout, it is an exhausting workout to undertake. In fact, if you go to your local gym regularly, it is a rare occasion that you ever see the rowing machines being used. This is because the usual clientele in the gym are those with regular jobs, housewives, students, and others who want an "easy" cardio or muscle workouts. Having said that, rowing workouts are great for athletes in schools, colleges, other professional sports who need to be on top of their game.

Peloton or MYX Spin Bike – What’s The Best?

Peloton or MYX Spin Bike - What's The Best?

Are you looking to buy the best spin bike at less price? And, are you caught between the Peloton or MYX spin bike? If you are, then you are in the right place. Now, Peloton is the elite spin bike that's been a market leader for some time. On the other hand, the MYX spin bike is a new addition to the market. But, for many, it has become a difficult choice. In this article, I am going to discuss every feature and benefit of each of these spin bikes. And I will tell you which one of Peloton or MYX is perfect for you.

Health benefit of spin cycling 

Most of all, a spin bike is a great exercising machine. In fact, the spin bike helps in many ways and has great health benefits.

First, a spin bike is excellent for burning calories. Also, besides burning calories, it helps increase your cycling performance and helps you lose weight. Furthermore, a spin bike is a great way to get a cardio workout. In fact, when it comes to heart health, nothing can be better than a spinning workout. Incidentally, the spin bike helps improve heart health, lower heart rate, and increase heart pumping capacity. Also, spinning helps stabilize your heart rate in stressful or anxiety provoking situations.

Second, depending on what you want, the spin bike can give you a workout ranging from a low-intensity workout to a high-intensity workout.

Third, the smooth movements of spin cycling strengthen joints and bones. Thus, it is an effective workout option for people with injuries.

Fourth, spinning helps to strengthen lower body muscles and legs. Incidentally, if you really want to strengthen your legs increase the resistance setting on the bike.

Fifth, the chances of injuries with the spin bike are low. Also, the spin bike gives you a low-impact workout. Therefore, getting injures from spinning are low compared to other workouts like running on a treadmill.

Sixth, the spin bike significantly helps reduce stress. In fact, ,just sit on the bike and spin for 30 to 40 minutes to get relief from stressful situations.

Lastly, the spin bike is probably the best way to increase endurance. However, you can't  increase endurance just by few sessions on the spin bike. In fact, to increase endurance, work out with the spin bike regularly.

Head-to-head comparison 

This section contains a comparison of MYX and Peloton bikes.

First, MYX or Peloton bikes are similar in design. However, the MYX bike is more flexible than the Peloton bike. For example, the MYX bike's adjustable handlebars make it more comfortable to use.

Second, both bikes have the same screen size. However, the MYX bike’s screen rotates. On the other hand, Peloton’s basic version doesn’t have this capability. However, the Peloton's plus version comes with a screen that rotates. But, its more expensive than the basic version.

Third, the MYX bike uses friction resistance. On the other hand, a Peloton bike uses the recommended magnetic resistance. Moreover, you won’t experience any difference, between the two, unless you use the bikes standing on the pedals i.e. without sitting in the seat. Also, if you are a recreational or beginner, then it won’t make any difference to you.

Fourth, the Peloton bike offers live classes, but MYX bike doesn’t offer any live classes right now. However, they have plans for live classes in the near future.

Fifth, because MYX is focused on competing on a personal level, it doesn’t offer options to compete with others. On the other hand, Peloton offers competition with other members through the leaderboard.

Finally, a Peloton bike doesn’t allow a choice between the instructor and music independently. On the other hand, a MYX bike, lets you choose between the instructor and music. Consequently, if you love to listen to music while riding, then this is a big deal for you. 

MYX bike complete insight 

Design and build quality 

First, this bike is built with durable material that feels premium from its looks. Also, it is a compact and quiet bike.

Second, from a design perspective, it is very simple. For example, it features a moveable handlebar which you can adjust according to your needs.

Third, a touch screen display is mounted over the handlebar. Also, the screen rotates a full 360 degrees and tilts up and down. This means you can position the display according to your comfort. So, when you’re out of the bike and exercising on the floor, you can rotate the screen so you face the screen.

Fourth, the bike weighs only 150 pounds with the display and 130 pounds without the display.

Finally, this bike is recommended for people with a height of  4 feet 11 inches to 6 feet 8 inches.


The bike has the following features

  • First, it is a beautiful bike and comes in two colors: gray or white.
  • Second, it comes with a 21.5 inches touch screen full HD display. 
  • Third, the pedals come with toe cages and SPF clips.
  • Fourth, the touch screen rotates 360-degrees.
  • Also, it has the option to hold two water bottles.
  • In addition, it can be used by anyone weighing up to 350 lbs.
  • Furthermore, you can select between the instructor and music.
  • Next, the workout lessons cover a wide range of workout videos beside cycling.
  • Also, it features a heart rate monitoring system.
  • Finally, it is easy to maneuver as it is compact and lightweight.

With the plus package, the MYX bike comes with the following features.

First, it comes with six weight sets, a kettlebell, bike stabilizing mat, exercising mat, resistance band, and foam roller.

Also, you have options to choose different weight sizes such as light, medium, and heavy.

In addition, the size of the stabilizing mat is 24 by 48 inches, and the exercising mat is 48 by 72 inches.

Meanwhile, the light kits consist of 3-, 6-, and 9-pound dumbbells and 15-pound kettlebell, the medium kits come with 6-, 9-, and 12 pounds dumbbells and 20 pounds kettlebell, and heavy kits comprise 9-, 12-, and 15 pounds dumbbells and 25 pounds kettlebell.  

Finally, all of the weights are covered with rubber coating, which makes it easy to hold and looks nice on the mat.


MYXfitness offers two price options; the first one is basic, and the other the plus. The basic version only has one heart rate monitor. And, if you don’t have weights, you should go with the plus version. In fact, the plus version includes weight sets and mats. Also, besides buying the bike, you need to buy the fitness class membership, which has a monthly subscription cost.

Peloton bike complete insights 


First, the Peloton bike is a compact and simple bike. Also, it is made from of high strength steel, which makes it durable. In addition, the build quality is great. Furthermore, the Peloton is close to being completely quiet.

Second, it comes in black and red color. Also, both handlebars and the seat are adjustable. In fact, you can adjust both according to your comfort.

Third, the touch screen display is above the handlebars. Also, the screen rotates 180-degree. However, the screen in the basic model doesn’t move side by side.

Fourth, under the handlebar, there are places for holding two water bottles.

Fifth, there is an orange color knob to manually control the resistance.

Sixth, the transport wheels are located on the front, which helps to move it easily.

Next, the Peloton weighs 140 pounds.

Finally, it is recommended for people who are 4 feet 11 inches to 6 feet 5 inches tall and weigh up to 297 pounds.


Here are some features that make Peloton stand out among others.

  • First, Peloton’s live class program is the best you can get right now. Even MYXfitness doesn’t have live classes right now.
  • Second, it comes with a live leaderboard. And, this leaderboard allows competition with other people in the live workout. Indeed, this is the best feature for you if you think the workouts are boring. 
  • Third, the basic Peloton comes with a 21.5 inches full HD touch screen display. Meanwhile, the plus model comes with a 24.5 inches full HD touch screen display.
  • Fourth, the pedals are clips only. Which means if you don’t buy shoes, then you should buy toe cages.
  • Next, it features dual water bottles.
  • Also, the trainers are great. Most of all they keep always motivating.
  • In addition, you have access to all of their high-quality video instructions.
  • Furthermore, the Peloton comes with magnetic resistance.
  • Now, the basic Peloton version’s screen only moves up and down. So, iyou want the screen to move side to side, then you should choose the plus version, as it comes with a swivel screen.
  • However, the Peloton doesn’t have the option for switching between instructor channel and music independently.
  • Finally, shipping takes four to nine weeks and comes with its own costs.

By the way, the basic version of the Peloton doesn’t come with any accessories. So, if you want accessories, you would have to buy essential and family packages. Now, the essential packages include a pair of shoes and headphones. Meanwhile, the family packages include a bike, mat, and heart rate monitor besides shoes and headphones. 


Peloton offers three pricing packages. The starting package includes only the bike. Meanwhile, the essential package includes the bike, pair of shoes and headphones. Lastly, the family package includes the bike, mat, heart rate monitor, pair of shoes, and headphones. Meanwhile, membership has a monthly subscription cost.

Final opinions

Most of all, if you are a pro cyclist, then Peloton could be the right choice for you.

On the other hand, if you’re someone like me who needs a spin bike for a home workout or use it occasionally, then MYX is the best option for you.

But if you are more concerned with value, you can go with the MYX because you get more value for the price. Lastly, the popularity of MYX is increasing day by day, and it is considered to be the best budget spin bike.

Benefits of Road Bike Riding on Your Health

Health Benefits of Road Bike Riding

Road bike riding has become a great alternative to driving a car or using public transportation. In fact, Sweden's capital of Stockholm, has special paths dedicated for road bikes throughout the city. Moreover, these paths are extensively used by the population as a substitute for cars and public transportation. Road bikes are great because they are the faster than other types of bikes. In fact, they have narrow tires and large-diameter wheels, which contributes to their speed. Additionally, they have an ergonomic design and are built to last. In addition, as described below, there are many health benefits to road bike riding. However, if you plan on using a road bike frequently, it is important to adjust the road bike to your body. This will make it safe for you to use the road bike and get the most benefits from using it.

Now, many of the benefits attributed to road bike riding are described below.

Low Impact Workout

First and foremost, road bike riding is a low impact workout. In fact, it causes less strain or injuries than many other workouts. However, it is necessary to pedal with caution so you don't get in an accident or fall off the bike.

Easy on the Joints

Second, because the seat supports your body weight, a road bike is easier on your back, hips, knees, and ankles.

Improves Joint Mobility

Third, the mobility of the knee and hip joints improves because of the smooth circular motion of the pedals.

Lower Body Workout

Fourth, a road bike gives you an excellent lower body workout. In fact, it targets your hips, glutes, quads, hamstrings, and calves to make your legs stronger.

Builds Muscles

Fifth, cycling helps build quadriceps and hamstrings in the upper leg, as well as the gastrocnemius and soleus in the calf. Incidentally, when you ride a bicycle, the quadriceps and hamstrings do most of the work.

Builds Stamina

Incidentally, regularly riding a bicycle helps build up your stamina.

Improve Cardiovascular Fitness

Also, riding a road bike gives you a low impact cardiovascular workout to keep your body healthy. Furthermore, cycling is an effective aerobic activity that engages your lungs and heart. So, if you cycle frequently, you will have lower risks of getting cardiovascular disease or cancer. In addition, cycling prevents high blood pressure, stroke, heart attack, and other similar health conditions.

Helps you Lose Weight

Now, regular use of the road bike can help lower your body fat composition. Which, in turn, helps your lose weight. Also, studies suggest that regular sprinting with a road bike and strength training may increase your metabolism and build/maintain muscles including lean muscles.. Which, in turn, allows you to burn more calories, even while at rest.

Reduce Stress

Cycling can help you reduce stress. In fact, cycling can lower the levels of your body’s stress hormone, cortisol. Furthermore, getting on your bike can relieve tension in your body. Meanwhile, those who regularly cycle or ride their road bike have a significantly lower risk of feeling stressed.

Also, any time you engage in workouts, your body releases endorphins, which give you relief from stress. Moreover, when you exercise outdoors, your body releases serotonin on top of endorphins that manage stress hormones. As a result, you stress levels go down and your mood improves.

Reduces Anxiety and Depression

Now, cycling releases our "feel good" hormones known as endorphins In fact, these hormones help relax your mind and make you feel happier. As a result, road biking boosts your mood and reduces your feelings of anxiety and depression.

Helps Reduce Cholesterol Levels

Studies, show that cycling has a positive effect on total cholesterol. In fact, it may boost HDL, the "good" cholesterol levels while lowering LDL the "bad" cholesterol levels, as well as triglyceride levels.

Improves Balance

Next, as you stabilize your body and keep your bike upright, you will improve your overall balance and coordination. Now, inactivity and aging can affect your balance. However, regular use of a road bike, will improve your balance. As a result, you are better able to prevent falls and fractures.

Improves Posture and Coordination

Finally, when you are on a road bike, with the handles in front of you, you are forced to keep your back straight as you look forward. In fact, the need to grasp the handlebars and pedal engages your body even if you are leaning forward. By the way, this position also strengthens your lower back muscles.

Meanwhile, riding a bike requires hand eye coordination to control the bike's movement with hands in response to what the eyes see.


However, you get the best experience with a road bike if you go on a bike trail surrounded by open spaces, trees, streams, etc. So, for those that have access to such trails should consider themselves very fortunate. On the other hand, others have to contend with less than ideal circumstances.  Consequently, they have to be cautious, which unfortunately takes road biking away from being the best experience. Meanwhile those living in a city have it the worst. May be for them, an exercise bike at home or in the local gym would serve them better.

Final Words

In conclusion, people use a road bike for many reasons. They use it as a means of commuting, for recreation, to get a workout, to stay active, or for competitive reasons. Regardless of the reasons you get on your two wheel road bike, you will enjoy the many health benefits, staying active, be in good physical and mental condition as well as a state of well-being.