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Lose Weight With Indoor Cycling Training

Joseph Coupal - Thursday, August 30, 2018
FieldHouse, Sudbury, MA

Whether you want to slim down for vacation, a special event, or the holidays, exercise needs to be part of the weight-loss equation. Exercise will help you preserve muscle mass, which is healthier for your body and better for your appearance. Plus, maintaining muscle will make your weight loss easier to sustain for the long haul. While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling training can. Besides burning 400 to 600 calories in a 45-minute class there are other benefits of spinning. Indoor cycling also helps rev up your metabolism and offers the opportunity to tone and strengthen all of the muscles in your legs, glutes, and core—without bulking up your thighs. To get the most out of an indoor cycling routine, see the tips below.

Cycling Tips

Eat before you ride.

Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs. Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.

Vary the pace and difficulty.

With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedaling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling.

Split your workouts.

If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours.

Revamp your cycling workouts.

Do the same type of ride day after day, and your body will adapt to the activity and you won’t get as big a metabolic bang for your effort as you did initially. The solution is to regularly switch up the types of rides you do (alternating between endurance, strength, interval, and race-oriented rides), and vary the intensity, to coax your body into burning calories faster during and after the workout.

Do resistance training.

The more lean muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn even at rest. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week.

Replenish your muscles properly.

Within an hour after your workout, consume a combination of carbohydrates and protein to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout.

Don’t give yourself a dietary free pass.

Some people make the mistake of thinking that since indoor cycling is such a high-intensity exercise, they can eat whatever they want and still lose weight. Not so. You need to burn an extra 3,500 calories to lose one pound of body weight.

Keep moving.

If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.

For more information on our indoor cycling training, contact The FieldHouse in Sudbury.

Source: verywellfit.com

10 Reasons Children Should Exercise

Joseph Coupal - Monday, August 20, 2018
FieldHouse, Sudbury, MA

About one-third of American children ages 10 to 17 are overweight or obese and fewer than 25% of children get the recommended 60 minutes of moderate-intensity physical activity per day.

Interaction with technology, urbanized living, academic pressures and other factors have combined to create historically low rates of youth physical activity.

However, essential aspects of physical, cognitive, behavioral and social development are taking place when kids exercise frequently.

Why should children exercise? Here are the top 10 reasons why helping kids become active once again is necessary to the rest of their lives:

  • Children who are active 60 minutes per day demonstrate lower rates of obesity.
  • Greater rates of activity in children have been associated with higher test scores in reading and math.
  • Physical (body) and cognitive (brain) development go hand-in-hand. While this continues for life, this relationship is most critical at a young age. When kids are active, their brain develops, allowing for new types of activity.
  • Play-based activity that requires a high degree of sensory input (sight, sound, touch, etc.) helps develop a broad array of skills that make physical activity more enjoyable later in life.
  • Frequent physical activity has been associated with improved behavior in the classroom and beyond.
  • It appears that active children are more likely to become active adults.
  • Aerobic activity has been shown to increase the size of essential brain structures and number of neural connections.
  • Frequent activities requiring a high degree of balance and coordination have been associated with improved emotional response.
  • Frequent exercise decreases symptoms of depression and anxiety in children.
  • Regular exercise with children promotes self-efficacy with regard to health and self-image.

Taking away from academic time as a teacher to get kids active is a challenge. Disrupting the peace and quiet offered by an iPad and kid-sized headphones is a hard sell. Taking time out of our already packed lives as adults to allow kids the opportunity to be active can feel like an uphill battle for just about everyone.

However, as you can see exercise and frequent activity for kids is critical to their ability to develop into happy, healthy, active adults.

For information on Fall Sports Programs for kids, contact The FieldHouse in Sudbury.

Source: acefitness.org

Fall Sports Programs for Kids and Teens

Joseph Coupal - Tuesday, August 07, 2018
The FieldHouse in Sudbury - Fall Sports Program for Kids

Now is the time to register your kids for Fall Sports Programs. Are you looking for extra-curricular fun for your kids while helping them develop skills, self-confidence and drive? Look no further than the sports programs at the FieldHouse in Sudbury.

Basketball

Our two high school regulation hardwood courts are great for all ages and skill levels. We offer youth basketball programs for ages 4-18, basketball camps, and individual training sessions to help you stay in top performance shape during the off season.

When playing at The FieldHouse, not only will your skills improve, but your conditioning will as well. You will have an opportunity to play against the toughest competition from all over the Metrowest area. When you play against the best, you have a shot at becoming the best.

Lacrosse

At The FieldHouse, our state-of-the-art 65 x 35 yard indoor turf field is open for lacrosse all year long. We offer clinics, individual training sessions, facility rentals, and drop in free play.

Join our coaches as they keep you in top performance shape through the off season. One-on-one lacrosse sessions with our coaches will give you the opportunity to fine tune your strengths and improve your weakness while the competition takes a break.

Volleyball

Our two full size indoor courts have more than enough room for parties, or just pick-up games.

Plus, our volleyball clinics teach all skill levels in a great environment. Our excellent team of coaches will guide players of all abilities through a playing experience like never before.

Field Hockey

Our state-of-the-art 65 x 35 yard turf field is open for Field Hockey all year long. In our indoor facilities you won’t have to worry about banging into hockey boards while playing field hockey.

Whether you’re looking to make the varsity team or just learn some new skills, come work on perfecting your ball-handling skills and short passing game. Work on your stick skills while having fun.

Tots

Kids love our Tots sports classes! While they are having fun, they are also developing skills that will make a difference in their future performance. Instructors provide your toddler with an opportunity to develop physically and socially in a safe and fun environment.

For more information on Fall Sports Programs, contact The FieldHouse in Sudbury.


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