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How to Set Goals for Your Cycling Routine — and Crush Them

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How to Set Goals for Your Cycling Routine — and Crush Them If you’re ready to get serious about cycling, your first move is to set some goals. “Goal-setting is the most important component of any fitness program, because your goal defines what you do,” says Melanie Melillo, CPT. In the case of cycling, what you hope to accomplish — weight loss, fitness, performance — will ultimately dictate how and when you ride. The same rules apply whether you’re just getting started with an indoor cycling routine or taking your BODi Bike obsession to the next level. Here’s how to set better, smarter goals for your cycling routine. 1. Set SMART Goals Setting SMART goals (ones that are Specific, Measurable, Achievable, Relevant, and Timely) can significantly increase your chances of reaching them. Here’s how to get SMART: Specific Here’s the fun part: Figuring out what you want to achieve through your cycling routine. Is it fat loss? Crossing a virtual or actual finish line? Or how about keeping pace with your avid-cyclist best friend? Whatever the goal, make sure it’s specific. So, instead of “weight loss,” pinpoint a particular amount of weight (ex. 5 pounds, 15 pounds, 30 pounds). If you’re training for a race, pick out your event, so you have a date and distance to aim for. It’s okay if you have multiple goals in mind, but you’ll see the most success by focusing on one to start. Measurable Once you’ve identified your big goal, you need to break it into smaller pieces. Breaking your goal up can make a large goal feel less daunting. “Give yourself smaller chunks to work with so you can see your progress,” Melillo says. Take your goal and split it into smaller weekly goals. For example, if you hope to cycle for a full hour, aim to meet a new time goal by the end of every week. Breaking up your goal this way can make your big goal more approachable. “It also gives you a sense of urgency, because if it’s this week’s goal, you can’t really put it off until next week,” Melillo says. Achievable When you create a plan to reach your goals, be sure to start where you’re at and build gradually from one week to the next. If you’re new to the bike, it might not be realistic to expect to cycle for 30 minutes three days per week. Even if you have a good base of cardiovascular fitness, it still takes your body time to get used to the new demands of cycling. “Just because you can run five miles doesn’t mean you’re ready to jump into an hour-long ride,” Melillo says. If you try to skip ahead in your training, you’ll only hurt your progress. “The biggest mistake people make when they start a fitness routine is they bite off more than their body can handle,” Melillo says. Do this and you may wind up too sore to work out regularly, or even increase your odds of injury. “You want to build on that foundation, so take it slow,” Melillo says. Relevant Think of the “why” behind your goals and make sure they’re personalized to you. You’re likely not competing in Tour de France, so there’s no need to aim for 10 miles every day. If you’re just looking improve your overall fitness, three to four days of cycling per week can be plenty. Prefer lower-intensity workouts to high-intensity ones? Opt for endurance rides instead of HIIT rides. Chasing your goals is far more rewarding and enjoyable when the journey is specifically tailored to your interests and motivations. Timely Setting a reasonable timeline for achieving your goals can help you stay on track. For example, if you’re doing workouts on the BODi Bike, maybe you want to make your way towards completing a 45-minute class before it’s time for your next zone calibration ride. Whatever your goal is, a deadline can help motivate you to seek measurable progress every day or week. You know yourself best, so give yourself enough time to work hard for a few weeks or months, but not too much time to the point where you lose focus or get bored. 2. Strategize Your Workouts Smart workout selection is key to reaching your goals. That’s why we offer trainer-led rides via the BODi Bike on our platform, allowing you to recreate the studio cycling vibe in your own home. Choose from a wide selection of live and on-demand cycling workouts, all led by certified trainers and personalized via heart rate-based training. For example, if you’re training for a race, you’ll want to check out the endurance-focused workouts and the high-intensity interval training rides, Melillo says. 3. Find a Community To stay on track and keep your goals in sight, connect with other people who love to cycle. “It’s a nice way to check in with people who like the same things you do, and are also doing the same things,” Melillo says. “You can touch base with people who are choosing the same experience.” Look for cycling groups in your area if you prefer outdoor rides and the camaraderie of a group. The post How to Set Goals for Your Cycling Routine — and Crush Them appeared first on BODi. If you’re ready to get serious about cycling, your first move is to set some goals. “Goal-setting is the most important component of any fitness program, because your goal defines what you do,” says Melanie Melillo, CPT. In the case of cycling, what you hope to accomplish — weight loss, fitness, performance — will ultimately […] The post How to Set Goals for Your Cycling Routine — and Crush Them appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/set-cycling-goalsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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TikTok Is Obsessed With the Cozy Cardio Trend: What Is It?

Beginner Guides, Blog, Cardio Workouts, Fitness, Low-Impact Workouts, Mindset, Motivation, Training Advice, Walking Workouts, WORKOUTS /

TikTok Is Obsessed With the Cozy Cardio Trend: What Is It? The latest fitness trend on TikTok is cozy cardio, and I’m a fan. I’ve always said the best form of cardio is the one you enjoy because you’ll be consistent.  The “cozy cardio” trend on TikTok, created by Hope Zuckerbrow, is a more laid-back approach to movement, prioritizing exercise that doesn’t leave you feeling beat up.   The CDC recommends 150 minutes of moderate-intensity physical activity each week, and this new fitness trend is a great way to make it happen! Cozy cardio is choosing a form of movement that you actually enjoy and look forward to. It’s about changing your vocabulary from “exercise” to “movement.” You don’t have to push yourself so hard just get in that comfortable and euphoric cardio heart rate zone and have fun.  What Is Cozy Cardio? The cozy cardio concept is an easy new fitness trend. It’s as much about the “vibe” as it is about the cardio. It’s about creating a relaxing and soothing environment and being more low-key about exercise. Don’t psyche yourself out into thinking that the only way to lose weight or get into shape is by doing grueling hard workouts! Instead, change your mindset.  Start by creating a stress-free atmosphere. Turn on soft lighting. Light some candles. Wear comfy clothes like a t-shirt, your pajamas, cozy sock or just go barefoot. Then pick a form of movement in the comfort of your living room that feels good. And do it.  Photo Credit: Shutterstock Zuckerbrow says she started the trend because she needed a more relaxed approach to exercise to get motivated. She describes her morning routine as getting some water, iced coffee, and putting on comfy socks. Then she warms up by walking at a comfortable pace on her walking pad while watching her favorite shows.   She said she walked at different speeds while keeping it comfortable. She does this low-intensity workout as a 40-minute session and then cools down.  Related: 5 Non-Running Cardio Workouts Cozy Cardio is All About Consistency Zuckerbrow lost 100 lbs, which proves it works! The secret to her weight loss success was being consistent and doing something enjoyable. Yes, the keyword is consistency! Being consistently good on a daily basis is better than being occasionally great. She didn’t struggle through grueling workout sessions but rather took a more stress-free and consistent approach. And if you think this sounds too easy, check out the over 2 million views the hashtag #cozycardio has received on TikTok. Hope has lots of viral videos people are embracing. She has inspired countless women to a whole new way of thinking. Photo Credit: Shutterstock Since the average American doesn’t do any cardio exercise, I am a fan of this fitness routine, and it’s a really great way to get a lot of people to consider getting started.  The point of cozy cardio is for people to get their heart pumping in the comfort of their home with elements that give you warm, fuzzy feels. It’s about improving your cardiovascular health over time and burning calories while still feeling good. And if you don’t already know, cardiovascular exercise has plenty of benefits, like better heart health, increased daily calorie burn, better mental health, and improved energy levels.  Related: How To Stay Consistent & Motivated In Your Fitness Journey My Cozy Cardio Is Walking  I’ve been preaching consistent moderate exercise for a long time. My personal cozy cardio is definitely walking. I walk indoor part of the year (cue my favorite Netflix series), but when I can, I like to get outside for fresh air. Photo Credit: Shutterstock I love to walk outside with my dog, with friends, or with a good podcast. I actually look forward to it daily. My heart rate is moderate, it doesn’t feel hard, but it’s totally worth it.   I used to be a runner, but the pounding just got too hard on my body. So I am now proud to call myself a walker, and again, the biggest success for me is that I am super consistent with my cardio workout because it’s doable every day.  What are some other ways to do Cozy Cardio?  If walking isn’t your thing, try some gentle yoga or low-impact dance.  The atmosphere and vibe are up to you. Make your space comfortable! It’s about avoiding a crowded gym and picking a low-impact exercise method that feels good in your own home. Photo Credit: Shutterstock Need help getting started? At Get Healthy U TV, my online streaming app for workouts, we have so many great options for you to try some cozy cardio: Indoor walking workouts: Easy on the joints and using only a little space, these walking workouts have become favorites for many of our members. They are a part of their daily routines.  Gentle yoga flow workouts: Yoga is a great option for getting your heart pumping early in the morning since it’s both exercise and mental clarity, which is great to start the day.  Low-impact strength workouts: Fun and doable no-jumping workout routines that involve both strength training and cardio. Fun and doable dance workouts: This type of exercise will make you smile while shaking your booty.  Click here to join for just $20. Enter the coupon code CHRISGOLD20 at check out and become a gold member for just $20 for the first full year.   Helpful Products For Your Cozy Cardio  You can fully embrace cozy cardio with the following gear: Comfortable fuzzy socks: One of the cozy cardio trademarks is a good pair of comfy socks.  Walking pad: This is a great low-impact exercise method that is easy to move around your home. It’s a space saver and gives you easier access anywhere in the home.  Candles: A lavender candle can set the mood and relax you.  Yoga mat: It’s a good idea to have a mat on your floor to protect your body and your floor.  Comfortable sweat pants: Feeling comfortable is the hallmark of cozy cardio. Product Image Product Name Primary

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Cages vs. Clips: Settling This Indoor Cycling Debate

Blog, Cardio Workouts, Fitness, Fitness Gear /

Cages vs. Clips: Settling This Indoor Cycling Debate Whether you’re starting to cycle or interested in getting started, there’s one question that’ll come up early in your journey: For a better workout, how does a cage pedal vs. clip pedal stack up? Should you invest in clip-in shoes, or can you just wear your regular athletic shoes and still work up a sweat? Is it a matter of preference, or is there a major difference? In short, yes, and not really (for most people). Read on for the basics you need to know about different pedals on your BODi bike and why you might like one over the other. What’s the Main Difference Between Cage Pedals and Clip-In Pedals? Different indoor cycling bikes come with different pedals. At first glance, this can make indoor cycling feel more complicated than it is, but it just comes down to how you prefer to secure your foot to the pedal. After all, as you probably remember from riding bikes as a kid, you can cycle just fine when nothing is attaching your foot to the pedals. Cage pedals Cage pedals are flat pedals that have a cage structure made of pliable nylon built up and over them. These “cages” envelope the toe of your shoe, with some even sporting an adjustable strap around the midfoot for more security. Your foot isn’t firmly locked into place with these pedals, but the cage does keep your soles close to the pedal while you’re cycling. Unlike clip-in pedals, you don’t need special equipment to use an indoor bike with cage pedals — your regular sneakers will fit just fine, and cage pedals fit most shoe sizes. Clip-in pedals Clip-in pedals have grooves into which you anchor the cleats of specialized cycling shoes. There are different kinds of clips, so you have to make sure your pedals and shoes are compatible. “Clip-in pedals require a specific type of cycling shoe and a specific cleat,” explains BODi Trainer Justin Flexen, CPT. Different bikes have different cleat requirements. By attaching your foot to the pedal, clip-ins “allow your feet to stay locked in,” Flexen says. This means you don’t need to worry about your feet coming undone during a workout, but you can easily unclip when you want. BODi bikes have pedals that work in multiple ways. They have toe clips and straps (aka a “cage”), but you’ll need to use SPD 2-hole clips if you opt for the former. Strap-in pedals Strap-in pedals are a variation on cage pedals and adjust to sit snugly around your foot. Some of these pedals feature a single strap for securing over your midfoot. Why Would You Choose Cage Pedals Over Clip-In Pedals? “The choice to use cycling shoes to clip in or sneakers is completely up to the individual and based on comfort and preference,” says Flexen. So there’s no wrong side to the cages vs. clips debate. That being said, Flexen clarifies that cages have a big advantage over clips. “Cages allow for a quicker transition” if you cross-train, like with the mat work offered on the BODi Bike, he explains. Bikes that offer both options are great because they let you use cages when doing cross-training mixed with cycling and clips when you’re just riding. This dual functionality is also great for people who haven’t found their perfect cycling shoes yet. Why Would You Choose Clip-In Pedals? Clip-in pedals are slightly better for pedaling efficiency — but you can still get a good workout without them, says Flexen. Clips may also help you push yourself when it comes to resistance. Flexen prefers clips because he can “ride with more resistance,” which lets him “utilize more of the leg muscles, especially quads, hamstrings, glutes, and calves.” And because you have to pull up on the pedal with clip-ins, you activate your hip flexors too. If you’re cycling three times a week or more, clips are a good decision, says Flexen. Your frequent cycling workouts also mean you’ll get your money’s worth out of the cycling shoes required for these pedals. Which One Offers You the Best Workout? “You can get a great workout with either option,” Flexen says. Ultimately, your best workout probably comes down to what makes you feel most comfortable and powerful. However, your tastes may change as you become more accustomed to riding. That’s where a bike with multiple pedal options, like the BODi Bike, offers an advantage. Why Does the BODi Bike Have Both Cage and Clip-In Pedals? Flexen says that the goal is to make the BODi bike accessible to everyone so they can reap the benefits of cycling. Having clips and cages means you can put the bike to use immediately, even if you don’t own cycling shoes. BODi also allows you to choose which pedal type you’ll use based on your workout. “It is important for our users to have options, especially since we offer modalities like cross-training, which require you to go from the bike to the mat,” Flexen explains. If you know you’re doing mat work, you can choose strap-ins. If not, you can clip in for your ride. The post Cages vs. Clips: Settling This Indoor Cycling Debate appeared first on BODi. Whether you’re starting to cycle or interested in getting started, there’s one question that’ll come up early in your journey: For a better workout, how does a cage pedal vs. clip pedal stack up? Should you invest in clip-in shoes, or can you just wear your regular athletic shoes and still work up a sweat? […] The post Cages vs. Clips: Settling This Indoor Cycling Debate appeared first on BODi. Linnea Zielinski{authorlink}https://www.beachbodyondemand.com/blog/cage-pedal-vs-clipBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Here’s How Much Weight I Lost Walking for a Month

Blog, Cardio Workouts, Fitness, Weight Loss Workouts /

Here’s How Much Weight I Lost Walking for a Month Finding the motivation to commute to a gym — not to mention working out when you get there — is a struggle. It’s time to take advantage of that little thing we do each time we run errands, park our cars, or take the stairs: walking. But can you actually lose weight with walking as your main form of exercise? I spent 30 days hoofing it, and I’m happy to report that you can! Here are my results: Weight on Day 1: 227 pounds Weight on Day 30: 222 pounds A lot happened in those 30 days, so let’s start at the beginning. Walking to Lose Weight: The Ground Rules To make the walking for weight loss experiment a success, I reached out to BODi’s Fitness and Nutrition Content Director, Trevor Thieme, C.S.C.S., for some guidelines. He recommended the following: Treat walking like a workout, performing a dedicated walk at a brisk pace for about 30 to 45 minutes a day. Vary routes and terrain to keep it interesting. Aim to surpass 10,000 total steps per day. It’s important to note that I didn’t make any dietary changes during my 30 days of walking. I just added walking to my regular routine. Most people will see the best results by combining walking with a healthier diet that’s in line with their fitness goals. “Consistent, regular exercise is important,” says John Mercer, professor and acting chair of kinesiology and nutrition sciences at the University of Nevada, Las Vegas. “A lot of people don’t enjoy running, but movement is critical, so do whatever can work into your everyday routine.” How to Get the Most out of Walking for Weight Loss If you’re going to try to lose weight by walking, here are a few pointers. 1. Walk with a friend Humans: Walking feels less like exercise and more like a social activity when you do it with another person. Find a buddy who’s also looking to drop a few pounds, or spend some quality time with your significant other. You may find your relationships benefit as much as your health. Man’s best friend: My dogs wish I was trying to lose weight by walking every month. It’s hard to skip a walk when they are waiting by their leashes, expecting a trip around the neighborhood. They are also fast walkers and helped me quicken my pace. 2. Change it up Stake out a few routes: Thieme’s advice about varying terrain was crucial. After seeing the same scenery for five straight days, I was getting bored. To prevent repetition from becoming repellent, I decided to give myself four main walking courses: My standard two-mile neighborhood course An extended, three-mile version of the same path A nearby park that was a short drive away The indoor track at my gym Having these options meant I never had to walk the same terrain more than twice each week. The indoor track ensured my walks never got rained out. Hills: Walking is easy. Walking up hills? Not as easy. I could spend 30 minutes on the track and barely manage to break a sweat, but walking uphill for a quarter-mile had me sweaty and a little winded. Adding just a few minutes of hills to your routine gives you more of a challenge, and helps burn extra calories. 3. Gear up Wearables: While my feet did the walking, my wrist kept me motivated. I used my Apple Watch to monitor my heart rate and estimate how many calories I was burning during each outing. Once I established a routine, outdoing the previous session in my workout app became an important goal. “The graphical output (from wearables) shows you what you did so that you can keep it up,” says Mercer. “You can get virtual feedback, rewards and milestones, and connect with entire virtual communities.” Shoes: Mercer says paying attention to your footwear can have a significant impact on how enjoyable and productive an activity can be. He offers some tips for selecting the perfect pair: For activities like walking, you don’t need $250 shoes, but be sure to try on several pairs. Brand loyalty could make you miss out on the right shoe for you. If a shoe causes any pain or discomfort, move on. Once selected, Mercer recommends wearing these shoes only when it’s time to walk/exercise. “There’s a psychological aspect to it,” he says. “When you put your walking shoes on, you know it’s time to walk.” 4. Sign up for a race Just about every 5K and 10K race has large groups of walkers, and preparing for the event gives you another reason to walk every day. “I tell people that putting an event on the calendar gives you something to work toward,” says Mercer. “Now you’re accountable, and you’re participating in an event that might be raising money for a good cause.” And, if a healthier lifestyle isn’t enough motivation, a 5K is a great way to get a participation T-shirt and maybe even a medal. Getting to 10,000 Steps Getting 10,000 steps each day was the most challenging aspect of walking for weight loss, especially with a desk job. Even on days when I walked for 45 straight minutes, I’d check my phone before bed and see 7,500 steps. Here are a few strategies I employed to give myself a more realistic shot at hitting 10,000 each day. Wherever you go, park far away. If you’re only traveling a mile or two, walk. Take the stairs. Use a restroom or water cooler on a different floor. Don’t just sit there when you’re on the phone. Walk around your office/home. Chores have even more significance now. If you’ve been putting off certain tasks, they can now help you meet your fitness goals. Tell your friends and coworkers. When they learn you’re trying to get extra steps, they might stop by on their next coffee run to see if you want to take a walking break. You don’t need equipment or a chiseled physique to start your fitness journey — just two feet and a little motivation.

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How to Do the Backstroke

Blog, Cardio Workouts, Fitness /

How to Do the Backstroke Swimming is one of the best ways to get fit: It burns tons of calories, offers a great cardiovascular workout, and is a zero-impact exercise. The go-to swimming stroke for most people is freestyle, but if you only stick to that one, your swim workouts can get pretty monotonous. That’s why learning how to do the backstroke will help balance out your workouts and your body. Backstroke technique isn’t too hard to master and can be learned relatively quickly. Here are some tips on how to do the backstroke to help you get started. What Is the Backstroke? Backstroke is one of four recognized swim strokes. It’s the second fastest (after freestyle), and the only one that involves being on your back. To that end, it’s essentially freestyle on your back, as it involves the same flutter kick and also a long axis stroke, meaning you rotate your body along the long axis of your spine. This is the opposite of the short axis strokes, butterfly, and breaststroke, which rotate along the short axis of your hips. Why Should You Do Backstroke? If you find yourself swimming a lot of freestyle, adding some backstroke to your workouts can help balance things out. Backstroke helps open up your chest and shoulder muscles which tend to get shortened and tight when swimming freestyle for longer periods. Many people who typically only swim freestyle will often see improvements in their swimming strength when they start building in other strokes. That’s because it helps develop your feel for the water, and also adds some variety into your training. How to Do the Backstroke Backstroke can initially seem like a daunting stroke to learn, especially if you are new to swimming, but don’t let that deter you. Because your face is out of the water the entire time you swim backstroke, you don’t have to worry about the timing or frequency of your breathing, which can be one of the more complicated parts of other strokes. This means you can perform regular, relaxed breathing, which lets you focus solely on the stroke. The same principles that apply to freestyle swimming apply to backstroke (and, in fact, all strokes): reduce drag by improving you body position and increase power. Body position A great first step in learning how to do the backstroke is to just learn to float on your back to get comfortable with the body position. If you find it hard to remain buoyant enough to float easily on your back then use a light kick to help stabilize you. “The key for most people when swimming backstroke is to maintain proper body position, which essentially means keeping your core taut and your hips and feet high,” says Chris Georges, USA Masters-certified swim coach who has been coaching for more than 40 years. Body roll To maximize your power in the backstroke, you should slightly roll your body from side to side. But only rotate from the neck down: “You want to keep your head perfectly still and steady while your shoulders and hips rotate,” Georges says. Arms The backstroke arm cycle involves the following: hand entry, pull, release, and recovery. Let’s look at these in closer detail below: 1. Hand entry Your hand enters the water in line with your shoulder, pinky finger in first, and your arm straight. Rotate your body slightly to maximize your reach. 2. Pull Pull your arm down and under the water, slightly bending your elbow. Sweep your arm down and through the water toward your outer thigh, pushing the water with your hand. 3. Release As your arm nears your body, begin to straighten it, lifting it out of the water with your thumb leading. 4. Recovery Move your arm in an arc to begin the stroke again with your pinky entering the water first. Your arms should be moving continually in an alternating fashion — when one is sweeping up out of the water, the other arm is pulling underneath the water. This will create a smooth and continual movement forward across the water. Kick The backstroke uses the flutter kick, just like in freestyle. Here are some tips to master the flutter kick: Keep your legs close together. Generate power from your hips, not your knees. Your whole leg should be moving with each kick, not just your lower leg. Your legs should be relaxed and bent slightly. Think of your legs as battle ropes, moving fluidly up and down. Focus on smooth, consistent kicks at first. As you get more comfortable, you can start picking up the speed. Common Mistakes Made During Backstroke and How to Fix Them “A common mistake among beginners learning backstroke is the combination of dropping their hips and doing a ‘bicycle kick’ (bending at the knee as they kick),” Georges says. “Often what accompanies these errors is a head position where the swimmer is looking down toward their feet.” Not only is that hugely inefficient, but it also creates a great deal of drag. Here are some common form flaws and how to correct them: Dropping your hips. Georges suggests thinking about keeping your belly button dry. “This is actually pretty much impossible to do, but the cue alone will help keep your hips high, which is really what we want to see,” he says. Angling your neck too far forward or backward. Strive for a neutral neck with your head back and your eyes looking straight up. Your ears should be in the water. Bending your knees while kicking. When you “bicycle kick” instead of flutter kick, your knees will come out of the water, which you want to avoid. As for your toes, they should just gently break the surface of the water, Georges says. Backstroke Drills A good drill to hone your backstroke technique is to do the one-arm backstroke drill. “One arm stays inactive at your side while the other arm goes through the arm stroke cycle,” Georges explains. “The challenge is to

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