  Is the thought of attempting an at-home exercise regimen completely overwhelming? If so, let me help you get started. I'm going to give you a few tips on how to begin and why the Stamina Exercise Bike and Strength System is a great place to start. If you consider yourself a novice exerciser and you're just starting out on an exercise regimen, your first step is to create a personal mission statement for yourself. Be able to clearly tell yourself why you are beginning this health and fitness journey. Is it weight-loss or doctor-directed? Are you determined to bounce back from a recent surgery? Maybe you are just tired of moving through the day with low energy and feeling unhealthy in your body. Without a clear mission, your motivation will waiver and you will lose focus and give up. Figure out your mission. FINDING THE RIGHT EQUIPMENT Next, you'll want to find at-home fitness equipment that supports your personal mission. Make sure the equipment is a worthwhile investment that you will enjoy, that's easy to do, and something you can commit to for the long-term.  As a personal trainer, I highly recommend starting with a recumbent stationary bike. Comfortable and exceptionally easy-to-use, recumbent bikes are the perfect machines for beginners to use if you want to lose weight or simply adopt a healthier lifestyle. Known for their exceptional level of comfort, these machines are particularly great for someone with back, knee, or joint problems that make other exercises, like running or even walking, too difficult. And it definitely gives you an edge by taking the weight off your hips and back. As someone who has experienced a number of health setbacks, but not the fighting spirit , I had the chance to catch up with Lou Cookson; Cyclist Trainer, Fitness Coach, and Triathlete Fanatic. Here's what he had to say: Q&A WITH LOU COOKSON: Devin: As someone who has had many sports-related injuries, how has cycling helped you get back in great shape? If I am overcoming an injury, do you think a stationary recumbent bike would be beneficial for me? Lou: Every physical therapy facility would not be complete without at least one recumbent bike. There are multiple reasons for this. First, cycling is a non-weight bearing sport; so no matter what a person's injury there is a very good chance they will be able to use a recumbent bike to exercise the largest and most important muscles in the body (legs, glutes and hip flexors). Second, a recumbent bike is more user-friendly then a regular stationary bike because it supports the back. This is important for people who have had back, neck or upper body injuries. On a normal stationary bike the person needs to sit upright supporting the upper body with the arms and shoulders. The back is not supported on this type of bike, which places more stress on the back, especially the lower back. Third, because the person is sitting down with the back supported they could multitask and use dumbbells to work their upper body while working their legs. Using more muscles in this manor would burn more calories then just working the legs alone. Devin: If I am new to exercise and totally new to using a stationary recumbent bike at home, how long do you suggest I use it for and how many times per week? Lou: A beginner can mean many things. There are a few variables which need to be considered, such as age, lifestyle and physical limitations. All such things should be considered before starting any exercise program. A doctor's examination and clearance should occur before a person begins a new exercise program. Even if a person considers themselves young and healthy they should start off very easy with both the amount of duration and resistance. I would suggest a person do no more then 15 to 20 minutes at an easy resistance and see how the body reacts. Wait about two days because you can experience delayed onset muscle soreness (DOMS). This is the ache and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. Devin: What is it about cycling/biking that people like yourself love so much? Lou: Everyone has different reasons to take up cycling. There are almost as many reasons for cycling as there are different kinds of bicycles and cyclists. Maybe you've got your 80-year-old grandmother cruising at 5 MPH on her $100.00 beach cruiser or your 25-year-old going 30 MPH on their $15,000.00 carbon fiber racing bike! There are many ex-runners which take up cycling after they wear their joints out from the pounding of running. And cycling is an easy and cost-effective way of exercising and staying active. For me I enjoy the competition of racing and seeing how hard I can push myself and how fast I can go. There is no better "rush" then going 50+ MPH down a hill with nothing more then a dime size contact point on the road of 2 small tires and your head just a few feet off the ground. Devin: Is it important to add resistance training to my cycling workout? Lou: ABSOLUTELY. In order to be a good cyclists you need to have a good power-to-weight ratio. Your muscles are your engine making your vehicle (bike) go. Not only will resistance training allow you to develop a more powerful engine, but it will allow you to go farther and faster. Stronger muscles mean they are working at a lower effort level. This means less lactic acid and other waste byproducts are produced in the muscles during the ride allowing you to go farther, faster and minimize recovery time between rides. An even more important reason for resistance training is the stronger the muscles are, the stronger the ligaments and tendons will be. It is in the ligaments and tendons where most of the serious overuse injuries occur. In addition, cyclists who only bike are subject to muscular imbalances, which can lead to postural problems and injuries, due to the fact the non-biking muscles groups are not used when biking. Resistance training should be initiated during the off-season so that the legs are ready for the volume and intensity of the rides. Resistance training should include not only the obvious bike specific leg muscles but also the abductors, abductors, ankles, core and upper body which all contribute to biking and good overall muscular symmetry. Read more about his personal story here. It's worth the read! https://www.ironheartfoundation.org/stories/lou-cookson/ I hope you find Lou's story inspiring, especially if you have physical and health limitations due to age or injury. If you are overweight, it provides a low-impact, yet effective training session that will burn fat, strengthen and tone muscle, and increase cardiovascular endurance. There's also the benefit of feeling great and excited after working out with a machine like the recumbent bike. It's been proven that indoor fitness machines such as the recumbent bike tend to increase endorphins that are responsible for a feeling of excitement that eliminates depression. So workout, burn calories, and enjoy the bliss!
THE RIGHT BIKE: THE STAMINA EXERCISE BIKE AND STRENGTH SYSTEM Something new is just about to hit the market and I must say, it’s fabulous! Yes, it’s the modern-day, stationary, recumbent bike. And we've got it exclusive for you at QVC! Finally a bike that has caught up with our modern-day living and workout style! This is a versatile exercise bike that packs a workout that’s good for the whole body. It works your lower and upper body. Start as a beginner and finish as an athlete. Every fitness level will benefit.  CARDIO + STRENGTH Traditionally, recumbent bikes have been an effective source of cardio exercise, but not necessarily an effective source for more advanced strength training. With the Stamina Exercise Bike and Strength System, we’ve changed all that and married the benefits of cardio with the benefits of strength training because we want you operating at optimal health. We’ve added eight levels of magnetic resistance and ankle cuff to help make your ride more challenging to help you tone those muscles in your lower body. We’ve gone beyond the traditional recumbent ride and added a 2-arm, dual pulley system and support bar to give you that upper body and arm workout you’ve been missing. Strengthen and tone your arms, shoulders, chest, and back through exercises like chest presses, curls, and flies. The pulley system makes it so convenient and comfortable to get your upper body workout while on your exercise bike. This 2-arm pulley system can be adjusted to work different muscles, while a digital monitor tracks pedaling progress. After a workout, the versatile home gym folds to take up a small footprint about the size of a nightstand. FEATURES AT A GLANCE
DON'T MAKE EXERCISE A CHOICE I urge you not to view exercise as a choice. Doing so gives you an opportunity to opt out when things get tough and it might prove costly to your health. There are plenty of reasons why we don't exercise enough – little to no energy, no time, injuries, health issues, age, cost, or even lack of confidence. However, if you want to improve your health and your outlook on life, you've got to exercise. Add cardio to get your heart rate up, increase blood circulation, and burn off those excess calories. Add resistance training to tone those muscles and get back some of that muscle mass that we naturally lose as we age. By doing so, you will be physically stronger and often less susceptible to injury. Accept the fact that physical activity is necessary. And let the Stamina Exercise Bike and Strength System help you take this next step in your health journey. WHERE TO PURCHASE THE STAMINA EXERCISE BIKE AND STRENGTH SYSTEM As an On-Air Health and Fitness Expert for QVC, I highly encourage you to shop everything QVC! It's the place for great products, great deals, and great fun! The Stamina Exercise Bike and Strength System is exclusive for QVC and I'll be bringing it to you live on-air this spring. Like my Facebook page and I'll let you know when we've got it on-air! https://www.facebook.com/LifeAssembled DISCLAIMER
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider. DISCLOSURE: All comments written above are my own opinion and thoughts related to products and companies that I love and enjoy. Additional Resources: https://howtobuildthatbody.com/recumbent-bike-reviews-latest-buying-guide/ https://livelifegetactive.com/blog/can-muscle-tone-reverse-ageing https://www.bodybuilding.com/fun/sclark85.htm https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1402378/
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