New Year Resolution

It’s almost the new year, you know that time of year where people start making resolutions to start working out and to become healthier. “About 40 to 45 percent of American adults set at least one resolution come New Year’s.”1 People think of the new year as an opportunity to start over. Most people don't even go through with them, or give up in the middle of the year. Setting goals helps motivate ourselves to become better.

People are not educated on how to properly set the goals for their New Years Resolution. This is why resolutions are so easily broken. One key to keeping those new years resolution is to set realistic goals, you don't want to set a goal so high that you know you won't be able to keep. You also don't want to set a goal like not eating one of your favorite foods, that is a sure way to break your resolution. Another key is to find a friend that you can go through it with, you can talk about it and keep each other accountable. By having a partner you will also have someone who will support and motivate you. A third key is track your progress, this shows you how much you have improved and how much you still have to go. When you don't track your progress you tend to forget about your goals. There are going to be ups and downs while you try to achieve your goals, don't get down on yourself when you have a little slip. Take it day by day and set a little goal for each day. Write down what you want to work out that day and what you want to eat, this will keep you from forgetting to workout and what healthy.

There are millions of resolutions that can be made, find the one that is best for you and will get you to your goal.

Reference:

1Tartakovsky, M. (n.d.). Why We Make New Year’s Resolutions. Retrieved December 4, 2014, from http://psychcentral.com/blog/archives/2010/12/28/why-we-make-new-years-resolutions/

Tabata Training and its Benefits

In the fitness world there are constant new fads and trends coming and going. From different home workout DVD’s, machines, and various types of training and workouts. One newcomer of trends is a type of training called Tabata or also can be referred to as HIIT . Tabata was invented by Dr. Izumi Tabata who is a Japanese physician and researcher. It is a form of a high intensity workout and enhances your natural growth hormone which helps aids in muscle growth. “Tabata workout consists of alternating short periods of intense exercise with short periods of rest for a period of 3 to 4 minutes. A wide variety of exercises are compatible with the Tabata protocol, including resistance exercises such as lifting weights and aerobic exercises such as running or rowing.”1

If you are looking for a short high intensity workout that shoots up your metabolism and burns a vast amount of calories tabata is great exercise  to get the job  done! With the busy and fast pace world we live in today people tend to make up the excuse that they don’t have the time to exercise. Well, tabata last up to around a total of four minutes.  There is a total of 8 sessions or rounds of 20 seconds of  intense training and then 10 seconds of recovery. This specific typing of training  is great for burning fat because even after you hence your workout your body will still be burning the fat.  “Tabata training places your body directly in the fat burning zone within the first round and keeps burning hours after.”2 Not only is tabata great for burning fat it also protects your muscle tissue.  “As a result, the ratio of your lean body mass to fat goes up, and by choosing exercises that maximize the muscle mass worked, muscle tissue may increase.”2  Tabata is a incredible workout for those who are extremely busy!  This workout burns fat faster, burns more calories, protects the muscle tissue, and for a bonus it only lasts  4 minutes! So give it a shot, what do you have to lose?

1Shirey, W. (2013, August 20). The Benefits of Tabata. Retrieved from http://www.livestrong.com/article/521329-the-benefits-of-tabata/

2McShane, S. (2013, August 8). 4 Benefits of Tabata Training. Retrieved from http://www.sunwarrior.com/news/4-benefits-of-tabata-training/

Road Bike Frame Materials

A specially designed carbon fiber frame by Delta7 Bikes.

Once you have decided on the right road bike for you, the next thing to consider is the frame material. Road bikes come in either steel, aluminum, carbon fiber, or titanium frames. Each material has their own benefits so it is important to decide on the right frame for you.

Steel frames have been the traditional standard for over a century. It is easy to bend and shape for different frame types. Steel is known for being durable, affordable, easily repairable, and to have an excellent ride quality. Low-quality frames are commonly heavy, but higher-quality alloys are highly regarded by some cyclists because steel is highly customizable in shape and design (1).

Aluminum frames are now the most popular frame material and became widely produced in the 1980s when the construction process became more efficient. It is popular for racers because it is the lightest frame material (1,2). The quality of tubing varies for aluminum frames so cyclists can usually find a bike that will fit into their budget. The aluminum frames are also resistant to rust, which is an added bonus (1).

Carbon fiber frames are unique because they are not made of metals, like the other frame materials. A combination of fabric and resin is easily formed to a variety of shapes that are extremely light, stiff, and durable (1). There is a very strong strength to weight ratio for carbon fiber frames (2). Resistant to corrosion and in demand for other industries, carbon fiber is on the top end of the pricing for most cyclists. Carbon fiber is also quite popular fork material because of shock absorption and handling (1).

Titanium frames are strong, long lasting, and quite expensive. Metalworking with titanium requires specialized tools and welding equipment that drives up the costs. Even with the higher price tag, many cyclists believe it combines the best of the rest because of the lightweight and comfortable ride that is comparable to the steel and aluminum frames. Titanium forks are usually heavier than most cyclist want, so titanium frame bikes usually come with a carbon fork to reduce unnecessary weight (1).

Considering the type of road bike and your intentions for riding will help in deciding on the frame material and how much you need to budget. You need to make sure the frame will fulfill your needs but be cost effective as well.


Sources

1. Buyers' guide to road bicycles! (n.d.). TrekRaleigh.com. Retrieved November 9, 2014, from http://trekraleigh.com/buyers-guides/buyers-guide-to-road-bicycles-pg122.htm

2. Towle, D. (2009). The best material to build a custom bicycle from. Retrieved November 22, 2014, from http://www.rodbikes.com/articles/material-world.html