Month: November 2017

5 Things to Remember Before Starting with Indoor Spin Bike Workout

spin-bike-workoutWhat could be better than an amazingly comfortable upright exercise bike? The answer is simple- an indoor spin bike.

Those who have used this slim and aesthetically appealing workout equipment swear by the benefits that they receive. Spinning is the latest craze in the fitness industry and is becoming a women’s favorite as well (apart from the treadmills for home use). Spinning is one of the easiest workouts for women which provides full-body toning and slimming benefits but is fun to do at the same time. Does that mean spinning is only for women? Of course not. No matter what your gender is and what your fitness goals are, spinning will always sneak a place in your workout routine to spice it up.

Spinning is a high intensity workout that could be helpful in changing body constitution. If you are willing to decrease fat mass from the body, spinning could be very helpful for you. But before you begin, pay attention to these 5 important things about spinning that you must remember.

It’s different

Even though spinning is basically cycling, it comes with different exercise options and techniques. The bikes themselves are slimmer and make you work more with your feet, rather than your hips. For those looking for a toned and slim physique, there is nothing better than spinning. You may find indoor spin bikes in gyms but they are mostly offered in separate spin classes. Here you are taught different techniques to make your glutes work and find the best physique you have ever had.

You don’t always need choreography

Indoor spinning classes love to experiment. They have a popular move called ‘tap it back’ where you get off the seat shortly before coming back, all the while cycling with great intensity. You could also be lifting light weights, clapping and doing pushups while spinning. While they are really fun to do, they are not essential. Don’t believe that you will have to dance to an Ariana Grande number (though ‘Side to Side’ works as a perfect spinning tutorial) to get the most benefits from this equipment. Good old high intensity cycling for short durations is equally good.

Adjust the bike for maximum comfort

You don’t have to strain your muscles for getting the best workout. The seat and handlebars of the spin bike are all adjustable. Use it to get into the proper posture, incline, and height according to your build. You can talk to your trainer for providing you the perfect settings for your body type. If your muscles feel too much strain while using the spin bike, you probably have some settings wrong.

You will sweat like crazy

Typical low intensity workouts don’t make you sweat. You may feel tired after a while but you will likely not sweat too much while working on a treadmill. The indoor spin bike is completely different story. Due to its high intensity training techniques and added choreography, you will be sweating hard. It will be better to wear fitted clothes with a breathable fabric to avoid rashes or discomfort. Don’t forget to carry a water bottle to a spin class.

Don’t bounce

If your seat is adjusted in the wrong settings (like being too high) or if your resistance is too low, you will feel like you are bouncing on the saddle. If this happens with you, get off the bike and adjust the seat height and resistance. Bouncing often rips spinning off its benefits. Hence, proper seat adjustment and posture are really important. Don’t be shy to ask your trainer for help and discuss if you face any discomfort.

Spinning is fun and you could easily overdo this workout. Try to stick to a plan and ensure that you add variety to your workout schedule for the most sustenance results.

Start spinning.…

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Welcome to Fitness Culture!


Fitness Culture was created to provide a convenient and informative health and fitness resource for some of the best fitness products available.

From the fitness beginner to the seasoned athlete, there will be great information among these pages that will encourage and promote a healthy way of life as a lifelong goal.

There seems to be no end to the sheer quantity of products available online that promise to “create a new you” or “lose inches overnight”. At Fitness Culture, we will never promote fads, lemons, or scams.

We will only provide information on the stuff that works for us, our friends and our families and in turn, we think they could work for you as well.

Whether your goal is to lose a little weight to fit into your favorite jeans or to compete in a gruelling Ironman Triathlon, Fitness Culture can provide a bit of education, motivation and convenience through our articles and product recommendations.

Fitness Culture Fun Philosophy

At Fitness Culture, we believe that fitness is not just about working out and eating right, but also about trying out new things and having fun.

Let’s face it, variety and fun is absolutely essential to lifelong fitness.  If you don’t enjoy it, you won’t do it or at least you won’t do it for very long.

My personal health and fitness roots started way back when getting exercise and being fit was the last thing on my mind.  All I cared about was having fun like any other kid.

It was way back before there were really cool video games, computers, and high definition TV.  Mom would kick us out of the house and tell us, “Don’t come back till dinner”.

We would spend hours climbing trees, exploring ravines, and catching bugs.  If we wanted to play video games, we had to hop on our bikes and ride down to a local convenience store/laundromat with our pockets full of quarters.  As kids, we were outside all the time and always on the move.  It was never boring because there was a huge variety of activities and it was fun.

Athletics and competition were a natural result of spending your childhood running around the neighborhood playing baseball and street hockey or having massive water fights and kick-the-can marathons with the other kids.

The faster and fitter you were, the better you did and the more fun it was because you weren’t always “it”.

Further along, from my teenage years till now, I continue to have fun and enjoy physical activity and in the process learn everything I can about being active and fit.

Fitness is a part of my family life, social life, and career.  Climbing mountains, running marathons, competing in triathlons, surfing and back country hiking are just some of the fun things I love to do and share with my family and none of it happens without a certain degree of fitness.

Why Fitness Culture?

As mentioned previously, we at Fitness Culture would like to provide a convenient place for you to learn about the latest and the best products of the Fitness world.  All products on this site have been tested from personal experience or if not, recommended by friends and family.  Every product is researched thoroughly and chosen for Fitness Culture because the product, in our opinion is worth recommending for any fitness plan.

The product reviews on this site are recommendations only and links to the sales sites are affiliate links.  Any information regarding product warranties and guarantees are from the seller and not from Fitness Culture.  Please see the sellers sites for the latest information.

I hope you find the information at Fitness Culture useful and encouraging in your pursuit of a healthy lifestyle.  Take care and best of luck……

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The List Of Best Motivational Fitness Quotes

The other day, when plodding through some exceptionally tedious research for an article I was writing, I came across some motivational fitness quotes.

Normally, I’m not one to rely too much on quotes from well-known people for inspiration, however I was somewhat surprised at how much I enjoyed them.

Some were pretty darn good and worth repeating sharing. So, here is my collection of favorite motivational fitness quotes. Some are specific to fitness, while others relate to life and wellness of which fitness is an integral part.

As I come across more, I’ll be sure to add them. If you want to let me know about some of your favorites, leave a comment and I’d be glad to add those as well. Enjoy…

THE LIST of Best Motivational Fitness Quotes:

1)  Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young. -Henry Ford-

2)  Take care of your body. It’s the only place you have to live. -Jim Rohn-

3)  A man’s health can be judged by which he takes two at a time – pills or stairs. -Joan Welsh-

4)  Exercise: you don’t have time not to. -Unknown-

5)  You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She’s 97 today and we don’t know where the hell she is. -Ellen Degeneres-

6)  Pain is temporary. Quitting lasts forever. -Lance Armstrong-

7)  He who does not mind his belly, will hardly mind anything else. -Samuel Johnson-

8)  Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat. -Jill Johnson-

9)  Our health always seems much more valuable after we lose it. -Unknown-

10)  People say that losing weight is no walk in the park. When I hear that I think, yeah, that”s the problem. -Chris Adams-

11)  The difference between try and triumph is just a little umph! -Marvin Phillips-

12)  No matter how good you get you can always get better and that’s the exciting part. -Tiger Woods-

13)  Whether you think you can or whether you think you can’t – you are right. -Henry Ford-

14)  I like weights. You know where you stand with them. Well, sometimes you’re lying under them, trying not to let them crush you, but you see, you KNOW they’d crush you if they could. There’s honesty. -T. Campbell and Gisele Lagace-

15)  Self-delusion is pulling in your stomach when you step on the scales. -Paul Sweeney-

16)  Those who do not find time for exercise will have to find time for illness. -Earl of Derby-

17)  You will never find time for anything. If you want time, you must make it. -Charles Buxton-

18)  Many of life’s failures are people who did not realize how close they were to success when they gave up. -Thomas Edison-

19)  We do not stop exercising because we grow old – we grow old because we stop exercising. -Dr. Kenneth Cooper-

20)  The greatest wealth is health. -Virgil-

21)  So many people spend their health gaining wealth, and then have to spend their wealth to regain their health. -A.J. Reb Materi-

22)  If I’d known I was going to live this long, I’d have taken better care of myself. -Eubie Blake-

23)  The only disability in life is a bad attitude. -Scott Hamilton-

24)  Toughness is in the soul and spirit, not in muscles. -Alex Karras-

25)  The good Lord gave you a body that can stand most anything. It’s your mind you have to convince. -Vincent Lombardi-

26)  If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. -Bruce Lee-

27)  If someone says, ‘Hey, I ran 100 miles this week. How far did you run?’ ignore him! What the hell difference does it make?…. The magic is in the man, not the 100 miles. -Bill Bowerman-

28)  If you have health, you probably will be happy, and if you have health and happiness, you have all the wealth you need, even if it is not all you want. -Elbert Hubbard-

29)  A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world. -Paul Dudley-

30)  Use it or lose it. -Jimmy Connors-

31)  The hardest thing about exercise is to start doing it. Once you are doing exercise regularly, the hardest thing is to stop it. -Erin Gray-

32)  Take care of your body, then the rest will automatically become stronger. -Chuang Tzu-

33)  When it comes to eating right and exercising, there is no “I’ll start tomorrow.” Tomorrow is disease. -V.L. Allinear-

34)  Without health, there is no point. To anything. -Everett Mámor-

35)  I’m not out there sweating for three hours every day just to find out what it feels like to sweat. -Michael Jordan-

36)  Workouts are like brushing my teeth; I don’t think about them, I just do them. The decision has already been made. -Patti Sue Plumer, U.S. Olympian-

37)  The body does not want you to do this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain with strategy…It is not age; it is not diet. It is the will to succeed. -Jacqueline Gareau, 1980 Boston Marathon champ-

38) The way to get to the top, is to get off of your bottom. -Dr. Eugene Swearingen-

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The New TRX Force Kit Tactical

Randy Hetrick, a former Navy SEAL and founder of developed the TRX suspension trainer as a means for him and his brothers-in-arms to get in and maintain peak physical condition while carrying out military operations abroad in virtually any conditions.

The TRX can be set up from any suitable overhead horizontal or vertical anchor point to instantly create a personal gym – an excellent example of the timeless saying: “necessity is the mother of invention”.


The TRX Force Kit is the tactical version of the TRX – made lighter and stronger for extreme conditions and use.

Included with The TRX Force Trainer:

The Tactical version of the TRX Trainer with specifications that surpass standards set by the military.
TRX Force guide and DVD with two real-time workouts.
The newly designed mesh storage/running bag to carry the entire kit.
A Door Anchor attachment.
An extender strap for vertical or higher anchor structures.
A new 12-week tactical training program that helps users reach the pinnacle of their physical condition.

The New TRX Force Kit Tactical Preview

So, What’s So Good About The New TRX Force Kit Tactical?

Most fitness equipment depends on weights, pulley systems or elastic for resistance. The TRX Force Kit, however, makes use of the user’s body weight and basic physics to allow a limitless range of resistance and functional motion exercises.

It is equally suitable for beginners as it is for advanced and professional athletes. It helps to develop and maintain strength, agility and endurance that is suitable even for military fitness.

If you’ve already decided to try the TRX, it’s best to get the system from the official TRX website. This way you can be sure you’re getting the best possible product and not some cheap copy version that seem to be flooding the market. TRX uses the best possible materials so people with almost any body weight can use it and use it safely.

The best part of any suspension training system is the diversity it provides, yet each of the hundreds of possible exercises are technically easy to perform. Even though the user will be challenged every step of the way since each movement requires core strength and balance, it is a very do-able program.

If you lack the core strength and balance at first, the TRX Force will help to develop these areas and maintain them while involving all the neglected muscles of regular weight or machine training programs.

Statistics from military fitness test sites show the device to help increase job performance by as much as 50% (ruck marches, PT etc). Additionally, it helps to decrease injuries by as much as 80% compared to those not using the TRX Force kits.

This is why many boot camps, military special ops teams and law enforcement agencies use TRX suspension training to improve overall fitness in their students, teams and members.

Single Anchor Point or Dual Anchor Point (Split) Designs – What’s Better?

The TRX trainers like the Pro Pack and the Force Kit are the most widely used suspension trainers on the market. This does not, however, mean that the system is preferred by everybody. Some like the dual anchor point systems better, however I’m going to tell you why I prefer the single anchor point design of the TRX.

Some believe split design models offer greater freedom and versatility. I’ve personally used both types and found the only benefit with the split design was it was more comfortable doing suspended dips and hanging knee raises. I strongly disagree on the versatility matter.

The single anchor point design is key to the TRX’s versatility and portability. With dual anchor point systems, two mounts are needed. The mounts usually need to be level and horizontal – a vertical structure will not work. If the mounting points aren’t level, the straps require more time consuming adjustment.

The TRX can be anchored to any horizontal or vertical structure that can safely support the users weight such as a tree, light post, goal post, etc simply by wrapping the anchor strap around the support structure. Any adjustments to the strap lengths can be made “on the fly”

The split design systems do offer a more stable movement, but this really does defeat the purpose of increasing core stability strength. The simple single anchor point design of the TRX is what makes it so effective. It incorporates the element of instability to strengthen the core and other stabilizing muscles – something you can’t get from free weights and machines alone. If you want more stability with the TRX when first starting out, simply widen the stance or the position of your hands on the ground.

Dual anchor suspension trainers also limit your range of motion. Because the neutral position of these systems is shoulder width apart (unlike TRX where the hands or feet start out together), any twisting movements feel unnatural. Twisting movements are integral to core development.

That concludes this review of the TRX Force Suspension Trainer – I hope you found the information useful. Have a look


at the brief video below for more information about the TRX and it’s popularity in military fitness.…

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Running In Bare Feet vs Your High Tech Shoes

running in bare feetAre we running the way we were meant to?

Running is a wonderful form of exercise.

It burns lots of calories, strengthens bones, gets people into the fresh air and leads to a fantastic endorphin rush.

Unfortunately, running can also lead to injuries. In fact, approximately 90 percent of habitual and long distance runners sustain some sort of injury from their running.

One potential source of injury is joint strain due, in part, to our high tech expensive running shoes. At first, this seems absurd.

Sports companies and experts have been saying for years that proper shoes and/or orthotics help runners avoid injury.

The truth is that while proper shoes are better than poorly fitting shoes, running in bare feet may actually be better for most runners.

Why Is Running In Bare Feet Better?

While some look at running barefoot as a fad, it is actually an activity whose growing popularity is based on sound scientific data.

In fact, a 2009 study published in AAPM&R, the journal of the American Academy of Physical Medicine and Rehabilitation, found that running in cushioned shoes puts significantly more stress on the joints than running barefoot or walking in high heels.

A 2010 article, from the prestigious journal Nature, titled “Foot Strike Patterns and Collision Forces in Habitually Barefoot versus Shod Runners” lends further credence to the notion that barefoot running is superior.

The authors of the piece use evolutionary and kinematic studies to demonstrate that running in bare feet is healthier and more biomechanically sound than running in shoes.

Running in traditional cushioned shoes encourages the runner to land with a heel-strike (heel first). This means that a relatively small surface area strikes the ground, putting the stress of roughly three times the runner’s body weight on the joints.

By contrast, running barefoot usually causes the runner to land on the ball of the foot and then flatten out along the entire foot.

Landing on this larger surface area and using the foots natural shock absorbing properties means that forces are distributed more evenly and smoothly, sparing the joints and ligaments from the repetitive pounding.

This kind of distribution of force is what our feet have been designed for.

In addition, the cushioning and support of traditional running shoes allow some muscles of the foot and lower leg to do less work, so muscles develop unevenly.

Without shoes, runners develop balanced foot musculature. This makes barefoot runners less injury prone than shod runners.

What Are The Running Barefoot Benefits

Recently, many experts have come out in favor of barefoot running. They point out that running in bare feet leads to better foot mechanics than running in shoes.

Running in bare feet allows the foot to flex naturally and all muscles to work in proper balance.

Improved mechanics cause less strain on the joints. Because of this decreased strain, running barefoot actually reduces the likelihood of overuse injuries to the knees, back, hips and ankles.

Because running barefoot leads to fewer injuries, runners tend to run more often and get more enjoyment out of running barefoot than running in shoes.

This makes running barefoot not only safer and far more pleasurable, but also a more effective form of exercise.

After all, running more often with less time off for injuries means better cardio fitness, more calories burned and, more training accomplished.

Should I Just Throw Away My Shoes And Run Barefoot?

No, not necessarily. Running shoes do have their place in running. Barefoot running is not for everyone.

Some people are justifiably squeamish (including me) about running down our roads, sidewalks and paths in nothing but bare feet. Humans drop food and spit and dogs poop and pee a lot. You get the picture…

Shoes are great short term solutions for correcting problems and resting muscles, but long term use encourages poor mechanics and stunts muscle development.

If you’re uncomfortable running barefoot, consider a minimalist shoe. You still get the benefit of barefoot running while still having a thinner minimalist sole between your feet and the ground.

If you’re determined to keep your high tech runners, seriously consider altering your mechanics from a heel-strike to a fore-foot or mid-foot strike.

Used improperly, overly supportive shoes become crutches, and we, as runners becomes dependent and injury prone.

Tired Of Injuries, But Still Love Running?

With stress related injuries on the rise and new data questioning the value of running shoes, it is no surprise that more and more people are taking up barefoot or minimalist running.

In fact, many runners who had given up the sport due to injury have been able to start running again after giving up their running shoes.

There are many accounts of improved almost effortless, zen-like running after taking off the conventional shoes. If you’re tired of the pain and injuries and still love running – it’s worth a try.


running barefoot benefitsDo You Have A Barefoot Running Story?


What are your thoughts on running in bare feet?. Are you for it or completely against it and why? We’d love to hear from you…

Spread the Word about Barefoot Running!

1) Leave a comment or your story in the area below.
2) Share this on Facebook using the sharebar to the left.
3) Share this on Twitter also using the sharebar to the left.…

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Metabolic Training – Get Fit Faster

Can shorter, less frequent workouts actually be more effective than daily cardio? According to many fitness experts, the answer to this question is yes. The reason is the emergence of metabolic training, an exercise style that has fitness magazines, forums and blogs buzzing.

Simply defined, metabolic training (or metabolic conditioning, metabolic strength training) is a fitness program that aims to improve the metabolic processing of energy.

This means that metabolic conditioning trains muscles to work more efficiently, increasing functional fitness and calorie burn. The workouts involve performing resistance training exercises in quick succession to keep the heart rate high.

Doing this not only burns calories and increases cardiovascular fitness (sometimes referred to as cardiorespiratory fitness), it also helps to build lean muscle mass. In addition, those performing metabolic workouts continue to burn calories at an increased rate for days after each workout.

The result is a conditioning program that delivers better, faster results than most traditional fitness regimens. And, as everybody knows, with positive results comes enjoyment and enthusiasm.

Metabolic Conditioning versus Traditional Cardiovascular Workouts

When done properly, metabolic training is more effective than pure cardiovascular training. This is because metabolic workouts challenge the body to perform at maximum capacity by taxing all major muscle groups. By contrast, traditional, steady state cardio workouts are solely focused on maintaining the heart rate in the aerobic zone.

By performing high intensity, complex movements without giving their bodies time to adapt, metabolic workout participants create a greater oxygen debt in their muscles than exercisers performing steady state cardio. This heavy oxygen debt means that exercisers engaging in metabolic conditioning not only burn calories during the actual workout, but they also burn calories at an increased rate for 48 to 72 hours after each workout.

What Are The Benefits of Metabolic Training?

Because they combine resistance training and cardio into shorter, more effective sessions, metabolic strength training workouts can help even the busiest people to get into fantastic shape. The fast pace and variety of movements in metabolic workouts cut down on boredom and encourage people to stay with the workout program.

These same dynamic movements help participants to burn calories and build cardiovascular fitness at a rapid rate. In addition, metabolic workouts help exercisers to build lean muscle. Increased muscle mass helps to speed up metabolism so that the body burns more calories during workouts and at rest.

In addition to helping participants lose weight and build muscle, metabolic workouts also produce demonstrable fitness. Because metabolic conditioning emphasizes compound movements, each workout is a full body workout. This not only saves workout time, it also produces functionally fit individuals.

As a result, exercisers begin to experience increased energy and notice that everyday activities, such as maintenance, carrying groceries and other physical tasks, are easier to manage.

Types of Metabolic Training Programs

metabolic conditioningFitness enthusiasts who want to start metabolic strength training have a variety of workout types from which to choose. In fact, it is possible to incorporate almost any type of exercise into a metabolic training plan.

A metabolic training session typically consists of timed sets of compound movements with short recovery periods between sets.

For example, a metabolic workout might have exercisers performing 30 to 60 second sets of exercises, such as jumping jacks, lunges, squats, push ups, burpees, crunches or other movements, with 15 seconds of rest between each set.

Popular workouts that use metabolic training principles include boot camp workouts, circuit training, suspension trainers, body weight workouts and other functional fitness workouts.

Starting a Metabolic Strength Training Program

metabolic strength trainingMetabolic training programs are intense, so no one should jump into this style of training unprepared. Anyone who wishes to start a metabolic conditioning program should consult a doctor before beginning this intense physical training regimen.

This is especially important for those taking medications, battling chronic illnesses or who have more than a few pounds to lose.

Once cleared to begin, new exercisers need to proceed at a measured pace to avoid injury. Those new to metabolic workouts should consider enrolling in a class or hiring a personal trainer.

This will allow them to master proper form for all exercises. Poor form often leads to injury, especially when a person performs exercises at the rapid pace required by metabolic training.

The fast pace and high intensity of these workouts means that even seasoned fitness veterans can over-train when using them, so beginners need to be especially cautious. One or two short metabolic training sessions per week are more than sufficient for new exercisers. The most important thing is for novices to be safe while enjoying the benefits that metabolic training brings. Greater endurance and an increased tolerance for intensity will come with time and experience.…

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