York C102 Exercise Bike Review

The York C102 is one of their entry-level bikes, which to you and me that means the cheapest. However, whilst cheap it certainly isn't nasty, in fact it represents view very good value for money. York make some pretty good kit and are usually a safe bet when it comes to reliability. The C102 is a basic bike but you'll easily get a couple of years trouble-free exercise with it - so long as you don't want any frills.

The C102 is pretty quiet to use so you could watch TV or listen to the radio while using it. It's also quite sturdy so it won't wobble whilst you're cycling at high speeds. In fact, it's capable of supporting a user weighing up to 19.5 stone (125KG). The saddle can be adjusted easily to suit most riding positions from average height to about 6" 2'and is quite comfortable - although you cannot adjust it horizontally.

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The console is good for the price and has a large LCD screen displaying the usual workout data such as speed, distance, calories, pulse and an alarm when you reach your target heart rate. You can monitor your pulse using the hand grips on the handles. This isn't as accurate as a chest strap and polar chip but then you'll have to pay over twice as much to get this feature. In conclusion: A good, basic exercise bike that will get you fit if you're on a budget.

York C102 Exercise Bike Review

Aquatic Exercise Benefits Everyone!

Exercising in the water is a wonderful way to workout. Water is a fascinating medium for strength training, cardiovascular workouts, balance training, sport-specific exercise, and rehabilitative exercise.

Water provides resistance in multiple directions. It works muscles on both sides of a joint during the same movement. For example, in the water, a typical bicep curl will make both the biceps and triceps do work. Walking in water is double the workload of walking on land, if the same speed is maintained. Water provides twelve times the resistance of air. With the lungs submerged in the water, breathing is more difficult and strenuous, as the lungs must be inflated against pressure.

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Those exercising in the water can perform plyometric exercises without the impact of doing them on land. They can also perform sport-specific skills, especially balance and agility drills, without the fear of falling.

Trainers and therapists who put their clientele in the water can work on the following: aerobic conditioning, strength and muscle toning, joint range of motion, proprioception and balance, core stabilization, posture, and functional exercise. Clientele who respond very well to aquatic exercise include those with arthritis, knee or hip replacements, spinal fusions, carpal tunnel syndrome, osteoporosis, pregnant women, and those needing stroke rehabilitation.

Athletes looking for a good cross-training workout also respond well to aquatic exercise. Runners and triathletes can get a workout with less impact on their joints. The client does not need to know how to swim to be able to train in the water.

There are some differences found in water exercise that those unfamiliar with it need to be aware of. When working out in water, an exercisers heart rate will be lower, but the cardiovascular benefits will be the same as when working on land. This is due to two reasons. First, water dissipates body heat more effectively than air; therefore there is less stress on the body. Secondly, due to water's hydrostatic pressure and decreased gravity when in the water, blood flow is less stressful on the body, so it becomes easier for the body to pump blood back to the heart. Despite these factors, the cardiac output (CO) is the same as working on land.

Exercising in water produces some less thought of benefits for pregnant women. The hydrostatic pressure of the water provides improved circulation, which leads to decreased pain, discomfort, and severity of varicose veins that form during pregnancy, as well as relieving some of the discomfort associated with increased swelling in the body. Exercising in water helps correct some of the postural problems associated with pregnancy. Pregnant women are also able to do abdominal exercises easier in the water than on land. They are able to move with more grace and agility in the water, which increases their self-image and makes them feel better about themselves.

Stroke survivors also benefit greatly when working out in the water. They are able to work on range of motion, strength, flexibility, and coordination. They are also able to work on posture, balance, coordination, and gait without the risks of falling. Aquatic rehabilitation reduces pain and stiffness and increases a stroke survivor's ability to relax. It increases mobility and strength for transfers and ambulation, as well as increasing self-esteem and confidence. Water provides resistance without needing to grip a weight or a band, if the patient has lost grip strength due to their stroke.

Water exercisers should be aware of some of the properties of a decreased-gravity environment in order to get the best workout. If the water is at waist height, fifty percent of one's body weight is supported by the water. At the chest, it is seventy-five percent. At the neck, it increases to ninety percent. The higher the water level, the less control one will have over his motions. In general, women will float easier than men because they carry more adipose tissue, especially in their hips. Athletes with more lean tissue in their legs will also have a harder time floating. Increasing the difficulty of movements is done by changing one or more variables: speed of movement, utilization of the surface tension of the water, increasing the lever length, changing the water depth, or changing the plane of the movement.

Water exercise can benefit anyone, whether they are athletic or not. By knowing the basic properties of water and how it can benefit your specific problem, exercisers, therapists, and trainers can add a new tool to their tool chest. The possibilities are endless!

Aquatic Exercise Benefits Everyone!

The Weekly Fitness Post: Core Building for Flyers

Week 1: The Core

The beauty of a cheerleading team is that everyone has a specific role on the team, and without each other, the team doesn't exist. Period. End of discussion. In these next series of articles, I will be sharing my expertise with you. From stretching to building muscles, you'll learn everything you need know to fly higher, throw harder, lift higher, and flip for perfection! So lets start from the top of the pyramid and work our way down!

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The Flyer

The flyer is the gravity defying individual you see being thrown into the air or contorting their bodies into ridiculous shapes such as a "bow and arrow" and "scorpion" while balancing on a bunch of hands. Now would be the time that I ask you to rub your belly and pat you head while jumping in circles...kidding! Either way you look at it, these girls need to be capable of making the audiences' head spin! So if you think your ready to be a flyer or want to improve your flying skills, read on!

Cheer flyers have a duel responsibility of being flexible and muscular. There are three important attributes a flyer must have and remember when planning a fitness routine: a strong legs and core, impeccable balance and extreme flexibility. Today, we will start with the most important but most overlooked part of the fitness routine for flyers: the core. I have gotten many, many questions from cheerleaders on why they are off balance and why they are extremely flexible but can't perform a toe touch. Here is the answer to every cheerleaders burning questions on performance: if you have a strong core, you can prevent injury, touch your toes and have impeccable balance. So here it is. A how-to-build-your-core list that will have you flying high in not time!

Crunches: Start by lying down on your back on an exercise mat or the floor with your knees bent and your feet flat on the floor. Place your palms behind your head, elbows parallel with the ground and face towards the ceiling. Tighten your ab muscles and raise your upper body through your shoulders towards your knees. Hold the position for a second and then get into the starting position once again. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Side crunches: Assume the starting position of a crunch (see above). Drop your knees to one side on the floor but keep them bent. Your body will now be slightly on its side. Place your palms behind your head and inhale before you perform the side crunch. You will be primarily using your oblique muscles to bring your body up into a side crunch. Your side will bend as your shoulder lifts off the mat into the crunch. As you are coming up, slowly exhale. Be sure that your head remains in line with your neck the whole time you are performing the crunch to prevent neck strain. Hold the position for a second and slowly lower your upper body back to the floor. Repeat on that one side and then switch sides to perform the side crunch using your other set of oblique muscles. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Alternate Toe Touches: Start by lying down on your back on an exercise mat or the floor with your knees bent and with toes touching the floor. Place your palms behind your head, elbows parallel with the ground and face towards the ceiling. Keeping your right knee bent, lift it while bringing your left arm up and out to touch the right toe. Alternate, bringing your right arm up to touch the left toe. Remember to keep the non-moving leg firmly on the floor. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. If your neck hurts, modify the exercise by holding your head with your hands and lifting it up towards the ceiling for each repetition. Continue to alternate legs. Leg Lifts: Start by lying down on your back on an exercise mat or the floor with arms extended alongside the body, palms down. Keep your shoulders, head and lower back flat against the surface. Lift your legs up until they're at a right angle to your hips. Lower your legs slowly and stop within a few inches above the floor. Hold your legs there for a couple of seconds. Slowly raise your legs back to the starting position and hold for a couple of seconds again. Perform in repetitions and increase the repetitions gradually as your body adapts to the exercise. Also, start the exercise easier by lowering the legs to about a 30-degree angle. Increase the impact of your leg lifts by lowering your feet as close to the floor as possible. Super Mans: Lie facedown on an exercise mat or the floor. Keep your legs together and straight, with your arms straight and extended above your head. Keep your head and neck in a neutral position. Keeping your limbs straight (but not locked) and your torso stationary, lift your arms and legs up toward the ceiling at the same time to form a gentle curve with your body. You should literally feel like Super Man flying through the air. Hold for a slow 30 counts. Remember: don't hold your breath! Try to keep breathing steady and even. If you need to make it easier, hold the Super Man position for fewer counts and don't raise legs and arms quite as high. Side Plank: Lie on your side with your right hand on an exercise mat or the floor. If your a beginner, it is recommended to begin this exercise on your elbow. Lift yourself up to form a "plank" with your right arm straight and your left arm on your side. Hold this position for a count of 8-12. If you want to take the Side Plank to the next level, take your left hand and extend it to the ceiling. You might find it easier to hold your balance by turning your head to gaze at your left hand. Repeat with the other side. Remember to keep your body in a straight line, tightening your abs and butt muscles. No hunching forward! That's cheating! It's a good idea to start in front of a mirror to learn the technique. Remember to breathe! Try to keep breathing steady and even throughout the entire exercise.

Keep up this fitness routine and you'll have a washboard in no time. Come back again this week to get the low-down on legs for cheerleading flyers!

The Weekly Fitness Post: Core Building for Flyers

Exercise To Lose Weight - Further Than Yesterday

True Story: In the autumn of 2006 I had become the fattest I had ever been. I didn't like it and I decided to do something about it. I decided to run a marathon. At the time I was 48 years of age and could not even run a mile, so to imagine running over 26 of them, seemed like Mission Impossible. But I came up with a simple idea and I called it:

"Further Than Yesterday"

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Simply put, it did not matter how far I ran or walked on that first day, all I had to do on the second day, was to go further. On the third day, I needed to go further still. True story. This is what I did for the next SIX months, culminating in me completing the London Marathon in 2007 (from not completing a mile on that first day).

I went onto run the marathon in 2009 and plan to do so again in 2011.

The point of me telling you this story is that it does not matter where you are CURRENTLY at in terms of your fitness levels. It does not matter either your CURRENT physical capabilities. The point is that you can go 'further than yesterday' and you can have more exercise in your life.

Why bother? Why exercise?

Because it is just so good for you. Physically, mentally, spiritually. The benefits are just too many too list. But most importantly, you feel good about yourself. Your body shape alters, your diet naturally improves, you find yourself making healthier choices (why run 2 miles and then ruin the gain by eating that cream bun?). You will have more energy. Your sex life will probably improve. But if you don't like running, there are many other ways you can exercise. Here are just a few:

Gardening, swimming, any competitive sport, walking, cycling, (including walking or cycling to commute), rowing, climbing (including stairs), sailing, weight lifting, indoor gym, dance,aerobics etc. etc.

Even if you're in a wheelchair, it really doesn't matter. You can exercise. Just do it!

Exercise To Lose Weight - Further Than Yesterday

A Square Clubface at Impact - This Simple Exercise Shows You How to Get It

Everyone, even the top touring professionals, has a swing quirk that prevents the club from coming back to impact square, thus creating curved ball flight. That's all right as long as the curve is manageable. If the curve your swing creates is so large that it's sending the ball out of play, it's time to correct whatever is causing it. Here's how to figure out what you're doing and how to fix it.

From your address position, with the clubface square to an imaginary target line, swing the club back to where your hands are waist high and stop. Turn your torso back to the front, bring your arms to the front, and, without re-orienting your hands, lower the clubhead to the ground. If the clubface isn't square you've found where your clubface gets out of square. It's in your takeaway.

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If the clubface is square, start over and swing back to where your hands are shoulder high and stop. Once again, bring your torso and arms to the front without re-orienting your hands and replace the clubhead on the ground. Is the clubface square? If not, you've found the area where the change occurs.

Keep enlarging your swing a piece at a time, to the top of your backswing and down to impact, until you find out where the club is getting out of square. When you find that place, the next step is to find out how to correct your swing so the clubface stays square at that point.

Swing to the point that you have identified as the place where your clubface gets out of square. We'll call that position 2. Now just turn your hands so the clubface is back in square, and swing slowly in reverse to the last place the clubface was square. This is position 1. Swing slowly between positions 1 and 2, back and forth, in such a way that the clubface stays square when you get to position 2. Find out what you have to do differently to keep that clubface square between these two positions. You'll do it mostly by feel, and it will seem odd at first because it's not what you're used to doing.

After you have learned to keep the clubface square between these two positions, start taking slow full swings, checking to see that the clubface is square when it gets back to impact. After a while you can start swinging a little faster, but not so fast at first that you can't still feel the correction you made. When you've finally learned to swing at normal speed, with the correction now feeling like a natural part of your swing, it's time to try out your new swing at the range.

Keep in mind that you have embarked on changing a long-standing habit. Expect it to take over a year of steady practice to make the change your new habit.

A Square Clubface at Impact - This Simple Exercise Shows You How to Get It