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find out who you are and try not to be afraid of it.

crystallized-velvet:

unbuttoningfeminism:

oliviatheelf:

lizywkim:

starryeyedlunatic:

fucksociety95:

this picture should have more then the amounts of notes it has, this shows us that not ever thing is “picture perfect” and that behind that smile and those eyes there is fear . So i beg you to please reblog this instead of a pair of shoes, someone smoking a blunt, and clothes … because this picture is literally worth 1,000 words 

This is insanely powerful.

As someone who grew up in an abusive household, I will never fucking fail to reblog this. People pull bullshit all the time over people getting abused. They make it to where it’s covered up, the victim’s fault, or they don’t care about it. This is happening RIGHT NOW and could be happening to your own neighbor, mother, sister, brother, grandparents, teachers, mail-deliverer. Anyone.  IT is a nightmare. 

Wow

If I remember correctly this is a norwegian newspaper commercial about speaking up for the weaker ones.

fitness-barbie:

BENEFITS OF JUMPING ROPE

Jumping rope is one of the best exercises for improving cardiovascular health that we have. And, the added benefit, is that this piece of equipment is one of the cheapest pieces of fitness equipment that you can purchase which proves that you don’t need a ton of money to be fit & healthy.
The fitness rope is used in many sports as a conditioning exercise. After adding this exercise to your fitness routine, you will notice a change in your body after a few weeks. You will find that your reflexes have improved, your endurance has been greatly enhances, and your coordination is much better than it was before you included it as part of your normal routine.Another really great thing about this exercise is that you can practically carry it anywhere. Unlike a set of barbells, medicine balls, treadmills, and the like - the jump rope, aside from running shoes, is about the most portable piece of fitness equipment that you can carry. And you can use it just about anywhere. On a nice day, you can simply go outside or to the park and exercise outside. On rainy days, if your ceilings are high enough, you can use it indoors as well.If you have never used this type of equipment as kid, it may take you a bit of time to become adjusted to it and to become coordinated enough to use it without tripping over yourself.The jumping rope is also a virtual calorie burning machine. All of the major muscle groups of the body are put into motion. The upper torso including the arms, shoulders, and chest. and the lower part of the body such as the thighs and calves. And the intensity of the exercise can be increased by simply spinning the rope faster as you jump.The only real bad thing about jumping rope is the strain that it can put on your ankles and feet, especially if you are heavy. You can mitigate this, to a certain extent, by jumping rope on padded floor surfaces that can absorb the shock of your body weight as you jump up and down.Having the right shoes is important as well. You want to have shoes that support your arches and have sufficient absorption padding on the soles. If, however, the combination of the padded floor and good support shoes, still give you foot discomfort, you should temporarily suspend jumping rope from your fitness routine until you can see a foot specialist to determine if you have a problem with your foot or legs.

fitness-barbie:

BENEFITS OF JUMPING ROPE

Jumping rope is one of the best exercises for improving cardiovascular health that we have. And, the added benefit, is that this piece of equipment is one of the cheapest pieces of fitness equipment that you can purchase which proves that you don’t need a ton of money to be fit & healthy.

The fitness rope is used in many sports as a conditioning exercise. After adding this exercise to your fitness routine, you will notice a change in your body after a few weeks. You will find that your reflexes have improved, your endurance has been greatly enhances, and your coordination is much better than it was before you included it as part of your normal routine.

Another really great thing about this exercise is that you can practically carry it anywhere. Unlike a set of barbells, medicine balls, treadmills, and the like - the jump rope, aside from running shoes, is about the most portable piece of fitness equipment that you can carry. And you can use it just about anywhere. On a nice day, you can simply go outside or to the park and exercise outside. On rainy days, if your ceilings are high enough, you can use it indoors as well.

If you have never used this type of equipment as kid, it may take you a bit of time to become adjusted to it and to become coordinated enough to use it without tripping over yourself.

The jumping rope is also a virtual calorie burning machine. All of the major muscle groups of the body are put into motion. The upper torso including the arms, shoulders, and chest. and the lower part of the body such as the thighs and calves. And the intensity of the exercise can be increased by simply spinning the rope faster as you jump.

The only real bad thing about jumping rope is the strain that it can put on your ankles and feet, especially if you are heavy. You can mitigate this, to a certain extent, by jumping rope on padded floor surfaces that can absorb the shock of your body weight as you jump up and down.

Having the right shoes is important as well. You want to have shoes that support your arches and have sufficient absorption padding on the soles. If, however, the combination of the padded floor and good support shoes, still give you foot discomfort, you should temporarily suspend jumping rope from your fitness routine until you can see a foot specialist to determine if you have a problem with your foot or legs.
fitness-barbie:

BENEFITS OF YOGA
The benefits of yoga are numerous and cover a broad range of physical, emotional, and wellness issues. Practicing yoga regularly can not only help you sleep better, keep a healthy weight, and ease back pain, did you know it can also give you a firm bootie and relieve stress? There are so many benefits of yoga, it’s almost too much to put in one article, but we can do it, right here, right now! Here are 15 benefits of yoga you should know about, so put on your yoga pants, turn on your favorite DVD, and let’s get going!
Better sleep
With millions of Americans suffering from varying degrees of insomnia on a regular basis, this is one benefit of yoga that’s a real selling feature. Doing yoga a few times a week can actually help you sleep better, for a variety of reasons. It’s true!
2.  Better posture
Because yoga strengthens your core, you’ll notice that your posture will improve as you practice it for a few weeks. You’ll walk with confidence, shoulder back, tummy in, head held high. Good posture is healthy, and it’s also attractive!
3.  Stress relief
One of the key benefits of yoga is that, if you practice it regularly, it can be a marvelous stress-buster. As part of the yoga routine, you are forced to clear your mind and focus on your body and breathing. Because of this, your stress reactions will diminish, even after class is over.
4. Weight loss
Combined with a healthy diet and as part of a regular exercise program, yoga can help you lose weight, and keep it off, too. 
5. Muscle tone
In addition to reaching and maintaining a healthy weight, yoga can also help build lean muscle, and will also help define and tone existing muscle. 
6. Low impact
Yoga is a low-impact exercise, which means it’s great for anyone who has joint trouble, including senior citizens. It’s still strenuous, though, so if you’re not sure if you can do it, check with your doctor first, and definitely ease into a beginner’s course!
7.  Mental sharpness
Regular practice of yoga has been proven to help with memory and concentration, and even, in recent studies, it’s been shown to help prevent and treat Alzheimer’s disease. Marvelous!
8. Time with friends
If you decide to take a yoga class at a studio or at the gym, you can do it with friends, and spend quality time with them, doing something far more healthful and beneficial than a night out drinking, shoe shopping, or scrapbooking.
9. Better bootie
Who doesn’t want a firm round bootie, and whose bootie doesn’t look instantly better even by just putting yoga pants on? Practicing yoga can give you a great bootie… trust me!
10. Can do while pregnant
Did you know you can do yoga, and continue to reap its benefits, all throughout your pregnancy? It’s been shown that women who stayed fit (safely, of course) had easier labors and deliveries, too. Can you think of a better reason to do yoga?
11. You can do it anywhere
Once you know the basics, you can practice yoga almost anywhere, alone or with someone else. You’ll still want structured classes once in a while, but it’s nice to be able to do yoga in the park, or at home, or while on vacation, isn’t it?
12. Pain management
Yoga is a marvelous weapon in the battle against chronic pain. And, because it’s not a drug, and because it’s appropriate for almost anyone, it’s something to consider for anyone who suffers from long-term joint, muscle, or back pain.
13. More energy
Like any other form of exercise, doing yoga regularly can provide you with an energy boost, long-term. See? Much better than an energy drink, which will wear off!
14. Helps with asthma/breathing issuses
One of the key benefits of yoga for many Americans is the fact that it can help address breathing issues, like CPOD or asthma. Of course, if you suffer from these, it’s important to talk to your doctor before you start a yoga regimen.
15. Tummy pain
Did you know that doing yoga a few times a week can help relieve gastrointestinal distress? That’s right: yoga can help with tummy troubles.



Source allwomenstalk

fitness-barbie:

BENEFITS OF YOGA

The benefits of yoga are numerous and cover a broad range of physical, emotional, and wellness issues. Practicing yoga regularly can not only help you sleep better, keep a healthy weight, and ease back pain, did you know it can also give you a firm bootie and relieve stress? There are so many benefits of yoga, it’s almost too much to put in one article, but we can do it, right here, right now! Here are 15 benefits of yoga you should know about, so put on your yoga pants, turn on your favorite DVD, and let’s get going!

  1. Better sleep

With millions of Americans suffering from varying degrees of insomnia on a regular basis, this is one benefit of yoga that’s a real selling feature. Doing yoga a few times a week can actually help you sleep better, for a variety of reasons. It’s true!

2.  Better posture

Because yoga strengthens your core, you’ll notice that your posture will improve as you practice it for a few weeks. You’ll walk with confidence, shoulder back, tummy in, head held high. Good posture is healthy, and it’s also attractive!

3.  Stress relief

One of the key benefits of yoga is that, if you practice it regularly, it can be a marvelous stress-buster. As part of the yoga routine, you are forced to clear your mind and focus on your body and breathing. Because of this, your stress reactions will diminish, even after class is over.

4. Weight loss

Combined with a healthy diet and as part of a regular exercise program, yoga can help you lose weight, and keep it off, too. 

5. Muscle tone

In addition to reaching and maintaining a healthy weight, yoga can also help build lean muscle, and will also help define and tone existing muscle. 

6. Low impact

Yoga is a low-impact exercise, which means it’s great for anyone who has joint trouble, including senior citizens. It’s still strenuous, though, so if you’re not sure if you can do it, check with your doctor first, and definitely ease into a beginner’s course!

7.  Mental sharpness

Regular practice of yoga has been proven to help with memory and concentration, and even, in recent studies, it’s been shown to help prevent and treat Alzheimer’s disease. Marvelous!

8. Time with friends

If you decide to take a yoga class at a studio or at the gym, you can do it with friends, and spend quality time with them, doing something far more healthful and beneficial than a night out drinking, shoe shopping, or scrapbooking.

9. Better bootie

Who doesn’t want a firm round bootie, and whose bootie doesn’t look instantly better even by just putting yoga pants on? Practicing yoga can give you a great bootie… trust me!

10. Can do while pregnant

Did you know you can do yoga, and continue to reap its benefits, all throughout your pregnancy? It’s been shown that women who stayed fit (safely, of course) had easier labors and deliveries, too. Can you think of a better reason to do yoga?

11. You can do it anywhere

Once you know the basics, you can practice yoga almost anywhere, alone or with someone else. You’ll still want structured classes once in a while, but it’s nice to be able to do yoga in the park, or at home, or while on vacation, isn’t it?

12. Pain management

Yoga is a marvelous weapon in the battle against chronic pain. And, because it’s not a drug, and because it’s appropriate for almost anyone, it’s something to consider for anyone who suffers from long-term joint, muscle, or back pain.

13. More energy

Like any other form of exercise, doing yoga regularly can provide you with an energy boost, long-term. See? Much better than an energy drink, which will wear off!

14. Helps with asthma/breathing issuses

One of the key benefits of yoga for many Americans is the fact that it can help address breathing issues, like CPOD or asthma. Of course, if you suffer from these, it’s important to talk to your doctor before you start a yoga regimen.

15. Tummy pain

Did you know that doing yoga a few times a week can help relieve gastrointestinal distress? That’s right: yoga can help with tummy troubles.

Source allwomenstalk

fitness-barbie:

Benefits of cycling 
I just love cycling!There are many health benefits that are associated with cycling. Let’s look at a few of the major benefits:
Cycling is one of the easiest ways to exerciseYou can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.
Cycling builds strength and muscle toneContrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.Cycling increases muscle toneCycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips. Cycling builds staminaCycling is a good way to build stamina. It is very effective in doing so,because people enjoy cycling and they wouldn’t really notice that they havegone farther the last time they went cycling.Cycling improves cardio-vascular fitnessCycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness.  Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness. Cycling eats up caloriesCycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride. Cycling improves heart healthAccording to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.  Cycling improves coordinationCycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.Cycling reduces stressAny regular exercise can reduce stress and depression and improve well being and self esteem.  Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.When incorporating cycling into an over-all fitness program, there are many aspects to consider. Here are some important things to remember:

Consult your doctorMost people can do cycling. However, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They shall advise you regarding your limits and capacities and what you should avoid doing.
Cycling is a base training activityLet’s say that the doctor says that there is nothing wrong with you engaging into cycling as a part of your overall fitness program, what do you do next? Remember that cycling should be considered as a base training activity.  Base training activities are those, which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.
Start slowly and then increaseyour cyclingFor beginners, they should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.
Increase speeds graduallyGradual increase in speeds is an important aspect of fitness cycling.  Cycling can also be strenuous to the body and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.
Better safe than sorryCycling is great fun but it is important to get the right equipment for the activity. Head gear, kneepads, elbow pads should all be in place when cycling.

Reasons to take up cycling
Whether it’s to boost your fitness, health or bank balance, or as an environmental choice, taking up cycling could be one of the best decisions you ever make. Not convinced? Here are 30 major benefits of taking to two wheels.
1. You’ll get there faster
Commute by bike in the UK’s major cities and you’ll get there in half the time of cars, research by Citroen shows. In fact, if you drive for an hour in Cardiff’s rush hour, you’ll spend over 30 minutes going absolutely nowhere and average just 7mph, compared to averaging around 12-15mph while cycling.
2. Sleep more deeply
An early morning ride might knacker you out in the short term, but it’ll help you catch some quality shut-eye when you get back to your pillow. Stanford University School of Medicine researchers asked sedentary insomnia sufferers to cycle for 20-30 minutes every other day. The result? The time required for the insomniacs to fall asleep was reduced by half, and sleep time increased by almost an hour.
“Exercising outside exposes you to daylight,” explains Professor Jim Horne from Loughborough University’s Sleep Research Centre. “This helps get your circadian rhythm back in sync, and also rids your body of cortisol, the stress hormone that can prevent deep, regenerative sleep.”
3. Look younger
Scientists at Stanford University have found that cycling regularly can protect your skin against the harmful effects of UV radiation and reduce the signs of ageing. Harley Street dermatologist Dr Christopher Rowland Payne explains: “Increased circulation through exercise delivers oxygen and nutrients to skin cells more effectively, while flushing harmful toxins out. Exercise also creates an ideal environment within the body to optimise collagen production, helping reduce the appearance of wrinkles and speed up the healing process.” Don’t forget to slap on the factor 30 before you head out, though.
4. Boost your bowels
According to experts from Bristol University, the benefits of cycling extend deep into your core. “Physical activity helps decrease the time it takes food to move through the large intestine, limiting the amount of water absorbed back into your body and leaving you with softer stools, which are easier to pass,” explains Harley Street gastroenterologist Dr Ana Raimundo.
In addition, aerobic exercise accelerates your breathing and heart rate, which helps to stimulate the contraction of intestinal muscles. “As well as preventing you from feeling bloated, this helps protect you against bowel cancer,” Dr Raimundo says.
5. Increase your brain power
Need your grey matter to sparkle? Then get pedalling. Researchers from Illinois University found that a five percent improvement in cardio-respiratory fitness from cycling led to an improvement of up to 15 percent in mental tests. That’s because cycling helps build new brain cells in the hippocampus – the region responsible for memory, which deteriorates from the age of 30.
“It boosts blood flow and oxygen to the brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says the study’s author, Professor Arthur Kramer.
6. Beat illness
Forget apples, riding’s the way to keep the doctor at bay. “Moderate exercise makes immune cells more active, so they’re ready to fight off infection,” says Cath Collins, chief dietician at St George’s Hospital in London.

In fact, according to research from the University of North Carolina, people who cycle for 30 minutes, five days a week take about half as many sick days as couch potatoes.
7. Live longer
King’s College London compared over 2,400 identical twins and found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI) and smoking.
“Those who exercise regularly are at significantly lower risk of cardiovascular disease, type two diabetes, all types of cancer, high blood pressure and obesity,” says Dr Lynn Cherkas, who conducted the research. “The body becomes much more efficient at defending itself and regenerating new cells.”
8. Save the planet
Twenty bicycles can be parked in the same space as one car. It takes around five percent of the materials and energy used to make a car to build a bike, and a bike produces zero pollution.
Bikes are efficient, too – you travel around three times as fast as walking for the same amount of energy and, taking into account the ‘fuel’ you put in your ‘engine’, you do the equivalent of 2,924 miles to the gallon. You have your weight ratio to thank: you’re about six times heavier than your bike, but a car is 20 times heavier than you.
9. Improve your sex life
Being more physically active improves your vascular health, which has the knock-on effect of boosting your sex drive, according to health experts in the US. One study from Cornell University also concluded that male athletes have the sexual prowess of men two to five years younger, with physically fit females delaying the menopause by a similar amount of time.
Meanwhile, research carried out at Harvard University found that men aged over 50 who cycle for at least three hours a week have a 30 percent lower risk of impotence than those who do little exercise.
10. It’s good breeding
A ‘bun in the oven’ could benefit from your riding as much as you. According to research from Michigan University in the US, mums-to-be who regularly exercise during pregnancy have an easier, less complicated labour, recover faster and enjoy better overall mood throughout the nine months. Your pride and joy also has a 50 percent lower chance of becoming obese and enjoys better in-utero neurodevelopment.
“There’s no doubt that moderate exercise such as cycling during pregnancy helps condition the mother and protect the foetus,” says Patrick O’Brien, a spokesman for the Royal College of Obstetricians and Gynaecologists.
11. Heal your heart
Studies from Purdue University in the US have shown that regular cycling can cut your risk of heart disease by 50 percent. And according to the British Heart Foundation, around 10,000 fatal heart attacks could be avoided each year if people kept themselves fitter. Cycling just 20 miles a week reduces your risk of heart disease to less than half that of those who take no exercise, it says.
12.Cycle away from the big C
There’s plenty of evidence that any exercise is useful in warding off cancer, but some studies have shown that cycling is specifically good for keeping your cells in working order. One long-term study carried out by Finnish researchers found that men who exercised at a moderate level for at least 30 minutes a day were half as likely to develop cancer as those who didn’t. And one of the moderate forms of exercise they cited? Cycling to work. Other studies have found that women who cycle frequently reduce their risk of breast cancer by 34 percent.
13. Burn more fat
Sports physiologists have found that the body’s metabolic rate – the efficiency with which it burns calories and fat – is not only raised during a ride, but for several hours afterwards. “Even after cycling for 30 minutes, you could be burning a higher amount of total calories for a few hours after you stop,” says sports physiologist Mark Simpson of Loughborough University.
And as you get fitter, the benefits are more profound. One recent study showed that cyclists who incorporated fast intervals into their ride burned three-and-a-half times more body fat than those who cycled constantly but at a slower pace.
14. Get (a legal) high
 
Once a thing of myth, the infamous ‘runner’s high’ has been proven beyond doubt by German scientists. Yet despite the name, this high is applicable to all endurance athletes. University of Bonn neurologists visualised endorphins in the brains of 10 volunteers before and after a two-hour cardio session using a technique called positive emission tomography (PET). Comparing the pre- and post-run scans, they found evidence of more opiate binding of the happy hormone in the frontal and limbic regions of the brain – areas known to be involved in emotional processing and dealing with stress.
 
“There’s a direct link between feelings of wellbeing and exercise, and for the first time this study proves the physiological mechanism behind that,” explains study co-ordinator Professor Henning Boecker.
15. Be happy
Even if you’re miserable when you saddle up, cranking through the miles will lift your spirits. “Any mild-to-moderate exercise releases natural feel-good endorphins that help counter stress and make you happy,” explains Andrew McCulloch, chief executive of the Mental Health Foundation. That’s probably why four times more GPs prescribe exercise therapy as their most common treatment for depression compared to three years ago. “Just three 30-minute sessions a week can be enough to give people the lift they need,” says McCulloch.

fitness-barbie:

Benefits of cycling 

I just love cycling!There are many health benefits that are associated with cycling. Let’s look at a few of the major benefits:

Cycling is one of the easiest ways to exercise
You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.

Cycling builds strength and muscle tone
Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.

Cycling increases muscle tone
Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips. 

Cycling builds stamina
Cycling is a good way to build stamina. It is very effective in doing so,
because people enjoy cycling and they wouldn’t really notice that they have
gone farther the last time they went cycling.

Cycling improves cardio-vascular fitness
Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness.  Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness. 

Cycling eats up calories
Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride. 

Cycling improves heart health
According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues. 
 
Cycling improves coordination
Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

Cycling reduces stress
Any regular exercise can reduce stress and depression and improve well being and self esteem.  Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.

When incorporating cycling into an over-all fitness program, there are many aspects to consider. Here are some important things to remember:

Consult your doctor
Most people can do cycling. However, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They shall advise you regarding your limits and capacities and what you should avoid doing.

Cycling is a base training activity
Let’s say that the doctor says that there is nothing wrong with you engaging into cycling as a part of your overall fitness program, what do you do next? Remember that cycling should be considered as a base training activity.  Base training activities are those, which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.

Start slowly and then increaseyour cycling
For beginners, they should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.

Increase speeds gradually
Gradual increase in speeds is an important aspect of fitness cycling.  Cycling can also be strenuous to the body and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.

Better safe than sorry
Cycling is great fun but it is important to get the right equipment for the activity. Head gear, kneepads, elbow pads should all be in place when cycling.

Reasons to take up cycling

Whether it’s to boost your fitness, health or bank balance, or as an environmental choice, taking up cycling could be one of the best decisions you ever make. Not convinced? Here are 30 major benefits of taking to two wheels.

1. You’ll get there faster

Commute by bike in the UK’s major cities and you’ll get there in half the time of cars, research by Citroen shows. In fact, if you drive for an hour in Cardiff’s rush hour, you’ll spend over 30 minutes going absolutely nowhere and average just 7mph, compared to averaging around 12-15mph while cycling.

2. Sleep more deeply

An early morning ride might knacker you out in the short term, but it’ll help you catch some quality shut-eye when you get back to your pillow. Stanford University School of Medicine researchers asked sedentary insomnia sufferers to cycle for 20-30 minutes every other day. The result? The time required for the insomniacs to fall asleep was reduced by half, and sleep time increased by almost an hour.

“Exercising outside exposes you to daylight,” explains Professor Jim Horne from Loughborough University’s Sleep Research Centre. “This helps get your circadian rhythm back in sync, and also rids your body of cortisol, the stress hormone that can prevent deep, regenerative sleep.”

3. Look younger

Scientists at Stanford University have found that cycling regularly can protect your skin against the harmful effects of UV radiation and reduce the signs of ageing. Harley Street dermatologist Dr Christopher Rowland Payne explains: “Increased circulation through exercise delivers oxygen and nutrients to skin cells more effectively, while flushing harmful toxins out. Exercise also creates an ideal environment within the body to optimise collagen production, helping reduce the appearance of wrinkles and speed up the healing process.” Don’t forget to slap on the factor 30 before you head out, though.

4. Boost your bowels

According to experts from Bristol University, the benefits of cycling extend deep into your core. “Physical activity helps decrease the time it takes food to move through the large intestine, limiting the amount of water absorbed back into your body and leaving you with softer stools, which are easier to pass,” explains Harley Street gastroenterologist Dr Ana Raimundo.

In addition, aerobic exercise accelerates your breathing and heart rate, which helps to stimulate the contraction of intestinal muscles. “As well as preventing you from feeling bloated, this helps protect you against bowel cancer,” Dr Raimundo says.

5. Increase your brain power

Need your grey matter to sparkle? Then get pedalling. Researchers from Illinois University found that a five percent improvement in cardio-respiratory fitness from cycling led to an improvement of up to 15 percent in mental tests. That’s because cycling helps build new brain cells in the hippocampus – the region responsible for memory, which deteriorates from the age of 30.

“It boosts blood flow and oxygen to the brain, which fires and regenerates receptors, explaining how exercise helps ward off Alzheimer’s,” says the study’s author, Professor Arthur Kramer.

6. Beat illness

Forget apples, riding’s the way to keep the doctor at bay. “Moderate exercise makes immune cells more active, so they’re ready to fight off infection,” says Cath Collins, chief dietician at St George’s Hospital in London.

In fact, according to research from the University of North Carolina, people who cycle for 30 minutes, five days a week take about half as many sick days as couch potatoes.

7. Live longer

King’s College London compared over 2,400 identical twins and found those who did the equivalent of just three 45-minute rides a week were nine years ‘biologically younger’ even after discounting other influences, such as body mass index (BMI) and smoking.

“Those who exercise regularly are at significantly lower risk of cardiovascular disease, type two diabetes, all types of cancer, high blood pressure and obesity,” says Dr Lynn Cherkas, who conducted the research. “The body becomes much more efficient at defending itself and regenerating new cells.”

8. Save the planet

Twenty bicycles can be parked in the same space as one car. It takes around five percent of the materials and energy used to make a car to build a bike, and a bike produces zero pollution.

Bikes are efficient, too – you travel around three times as fast as walking for the same amount of energy and, taking into account the ‘fuel’ you put in your ‘engine’, you do the equivalent of 2,924 miles to the gallon. You have your weight ratio to thank: you’re about six times heavier than your bike, but a car is 20 times heavier than you.

9. Improve your sex life

Being more physically active improves your vascular health, which has the knock-on effect of boosting your sex drive, according to health experts in the US. One study from Cornell University also concluded that male athletes have the sexual prowess of men two to five years younger, with physically fit females delaying the menopause by a similar amount of time.

Meanwhile, research carried out at Harvard University found that men aged over 50 who cycle for at least three hours a week have a 30 percent lower risk of impotence than those who do little exercise.

10. It’s good breeding

A ‘bun in the oven’ could benefit from your riding as much as you. According to research from Michigan University in the US, mums-to-be who regularly exercise during pregnancy have an easier, less complicated labour, recover faster and enjoy better overall mood throughout the nine months. Your pride and joy also has a 50 percent lower chance of becoming obese and enjoys better in-utero neurodevelopment.

“There’s no doubt that moderate exercise such as cycling during pregnancy helps condition the mother and protect the foetus,” says Patrick O’Brien, a spokesman for the Royal College of Obstetricians and Gynaecologists.

11. Heal your heart

Studies from Purdue University in the US have shown that regular cycling can cut your risk of heart disease by 50 percent. And according to the British Heart Foundation, around 10,000 fatal heart attacks could be avoided each year if people kept themselves fitter. Cycling just 20 miles a week reduces your risk of heart disease to less than half that of those who take no exercise, it says.

12.Cycle away from the big C

There’s plenty of evidence that any exercise is useful in warding off cancer, but some studies have shown that cycling is specifically good for keeping your cells in working order. One long-term study carried out by Finnish researchers found that men who exercised at a moderate level for at least 30 minutes a day were half as likely to develop cancer as those who didn’t. And one of the moderate forms of exercise they cited? Cycling to work. Other studies have found that women who cycle frequently reduce their risk of breast cancer by 34 percent.

13. Burn more fat

Sports physiologists have found that the body’s metabolic rate – the efficiency with which it burns calories and fat – is not only raised during a ride, but for several hours afterwards. “Even after cycling for 30 minutes, you could be burning a higher amount of total calories for a few hours after you stop,” says sports physiologist Mark Simpson of Loughborough University.

And as you get fitter, the benefits are more profound. One recent study showed that cyclists who incorporated fast intervals into their ride burned three-and-a-half times more body fat than those who cycled constantly but at a slower pace.

14. Get (a legal) high

 

Once a thing of myth, the infamous ‘runner’s high’ has been proven beyond doubt by German scientists. Yet despite the name, this high is applicable to all endurance athletes. University of Bonn neurologists visualised endorphins in the brains of 10 volunteers before and after a two-hour cardio session using a technique called positive emission tomography (PET). Comparing the pre- and post-run scans, they found evidence of more opiate binding of the happy hormone in the frontal and limbic regions of the brain – areas known to be involved in emotional processing and dealing with stress.

 

“There’s a direct link between feelings of wellbeing and exercise, and for the first time this study proves the physiological mechanism behind that,” explains study co-ordinator Professor Henning Boecker.

15. Be happy

Even if you’re miserable when you saddle up, cranking through the miles will lift your spirits. “Any mild-to-moderate exercise releases natural feel-good endorphins that help counter stress and make you happy,” explains Andrew McCulloch, chief executive of the Mental Health Foundation. That’s probably why four times more GPs prescribe exercise therapy as their most common treatment for depression compared to three years ago. “Just three 30-minute sessions a week can be enough to give people the lift they need,” says McCulloch.

theuntoldstoryofmylife:

differentkindoftrill:

letpurpleruletheworld:

ufocottoncandy:

THE BULLYING EXPERIMENT

this really sucks man

I actually watched the whole thing. That’s deep

WOW

10knotes:

there’s no love like the love of Turk and J.D

Featured on a 1000Notes.com blog

lorellashray:

clambistro:

muertosiro:

fit-or-quit:

nerdyninjanicole:

Even though she grew up playing football, shooting hoops and running races against all the boys in her neighborhood, U.S. 800-meter champion Alysia Montano never wanted to be thought of as one of them.
As a result, she started wearing a flower behind her right ear to remind the boys they were getting beat by a girl.
“The flower to me means strength with femininity. I think that a lot of people say things like you run like a girl. That doesn’t mean you have to run soft or you have to run dainty. It means that you’re strong.”

Qd

What a fucking cool person.

YESSSS

(ʘ‿ʘ) “what you say about me?”(ʘ‿ʘ)ノ✿"gimme my flower"

lorellashray:

clambistro:

muertosiro:

fit-or-quit:

nerdyninjanicole:

Even though she grew up playing football, shooting hoops and running races against all the boys in her neighborhood, U.S. 800-meter champion Alysia Montano never wanted to be thought of as one of them.

As a result, she started wearing a flower behind her right ear to remind the boys they were getting beat by a girl.

“The flower to me means strength with femininity. I think that a lot of people say things like you run like a girl. That doesn’t mean you have to run soft or you have to run dainty. It means that you’re strong.”

Qd

What a fucking cool person.

YESSSS

(ʘ‿ʘ) “what you say about me?”
(ʘ‿ʘ)ノ✿"gimme my flower"

wanderlusity:

BEST SCENE EVER

astrologic:

stonecoldstunning:

my dumb graduation cap made it on a local newspaper’s website god

you are god

astrologic:

stonecoldstunning:

my dumb graduation cap made it on a local newspaper’s website god

you are god

cumfordaddy:

anal-hole:

motionlessinwh0rror:

xblvck:

temptress-tears:


why is she big spoon tho

because why the fuck not. because girls like to be the big spoon too. because boys like to be held. because everyone likes to be held. because not every girl needs to be enveloped in some guy all the time, or anyone. because sometimes men want to be the little spoons and feel safe and woman want to do the protecting. because shut up.


I like being big spoon better tbh

As a guy, being the little spoon is the best thing in the world ahh

As a Dom, I have no issue with being the little spoon. Who wouldn’t enjoy it? It’s the best! I love being the big spoon too. It’s just win-win all the way around. 

cumfordaddy:

anal-hole:

motionlessinwh0rror:

xblvck:

temptress-tears:

why is she big spoon tho

because why the fuck not. because girls like to be the big spoon too. because boys like to be held. because everyone likes to be held. because not every girl needs to be enveloped in some guy all the time, or anyone. because sometimes men want to be the little spoons and feel safe and woman want to do the protecting. because shut up.

I like being big spoon better tbh

As a guy, being the little spoon is the best thing in the world ahh

As a Dom, I have no issue with being the little spoon. Who wouldn’t enjoy it? It’s the best! I love being the big spoon too. It’s just win-win all the way around. 

herbackrowkings:

lalondes:

>teenage actress’s private nudes get leaked

>teenage actress is reviled as a slut and a whore and a bad role model

>james franco asks a seventeen-year-old girl if he can meet her in a private hotel room

>james franco gets to go on saturday night live and joke about what a silly doofus he is for soliciting sex from a girl literally half his age

DO NOT DARE OVERLOOK THIS POST