Both workouts offer cardiovascular benefits, strengthening the heart as well as the lungs. You can also lose weight, lower your blood pressure, and increase your strength. Running and indoor cycling are also great for diabetics, as the rigorous activity can help to control and improve symptoms. Running and cycling also have mental benefits, including the relief of stress, improved relaxation, and even the management of depression. But regardless of which activity you choose, it is very important to stay hydrated. Keep a bottle of water with you at all times.

Running, of course, is one of the least expensive ways to exercise, since it only costs you time and energy. You can run anywhere, anytime, and just enjoy the fresh air in your own neighborhood. While routine running can help you lose weight and prevent obesity, research shows that you may be able to burn more calories spinning versus running. In fact, an especially high-impact Spinning class can expend up to 1,000 calories over the course of 60 minutes.

In a Spinning class, core muscles can also be developed. You can be sure that your quadriceps, glutes, and hamstrings will be put to the test. Spinning also cultivates your lower back muscles and helps improve lower back pain. Other muscles also benefit.

Running can also help you to lose weight and tone certain lower body muscles, but the activity places more stress on the joints and body, which puts you at a greater risk of injury. And while running carries certain environmental risks, a Spinning class is immune to outdoor variables such as traffic, hills, stop signs and poor weather conditions. With indoor cycling, you don’t have to worry about any of these things. You can just enjoy the ride.

Having an experienced instructor in a Spinning class can make your time more fun and enjoyable. The instructor can show you a routine that is comfortable and fulfilling for you. As an added benefit, Spinning provides great opportunities to meet new people and make friends. Check out your local gym or workout center and find a schedule that fits yours. Regardless of which workout you choose, remember to stay active every day. It just may add valuable years to your life.

Here are some places to find spinning classes in the Twin Cities Area.

Anytime Fitness
The Shed Fitness Studio
The Firm. The Firm also offers a free week trial membership for new people that have never been to The Firm before. They recommend calling ahead to make a reservation for spin classes: 612-377-3003.

If you have any questions about indoor cycling classes, check out these FAQs from Spinning.com.

What about you? Do you prefer spinning, running, or a mix of both?

Jordan Spindler is a freelance writer and avid fitness enthusiast. His health and fitness articles has been published in a number of national news publications, including the Houston Chronicle and the San Francisco Chronicle. He is a graduate of the University of California Riverside, and although his degree is in English, his passions are fitness and self-improvement.

Spinning versus Running – Which is Healthier? I Think I Can Fitness

1) Join a sports team

Many of us didn’t have to worry about maintaining a healthy, active body in high school because we played sports. Fitness (and community, and playfulness) were just built into our daily schedules. So, why not pickup the old hockey stick, or cleats? Better yet, why not try a completely new sport like footy, roller derby (last bout of the season April 6th, 2013 and tryouts coming up on May 18th, 2013 at the RiverCentre in St. Paul!), or underwater hockey?

Why should young’uns have all the fun?

3) Silk Dancing Classes and Aerial Yoga

I don’t know about you, but I’ve always been amazed by silk dancing. Did you know you can take private lessons in Minneapolis? Or, if yoga is more your jive, you could try aerial yoga. In this practice, you use a silk hammock as an aid, much like you would use a strap or block.

Whoa. I wanna try THAT!

4) Hoop dancing classes

Did you know that Hula hoops are a great exercise tool? Did you also know that there’s a weekly hoop dance class through Minneapolis Community Ed? You could also try hiring the ladies over at Twistin Vixens to teach a group class for your next event.

You’d have to actively try NOT to have fun doing this!

6) Rock Climbing

Ever had that feeling of wanting to climb a rock just because it’s there?  Why not try indoor rock climbing through the Minnesota Climbing co-op (a really cool, inclusive environment) or Vertical Endeavors?. The staff at these places are friendly and helpful, and beginners are always welcome.  Plus, it might give you a great excuse for a vacation out west to test your skills on real rocks. Who knows, maybe the skills you gain will help you survive a zombie apocalypse one day!

Indoor or outdoor, Rock climbing combines fitness with puzzle solving

7) Go folk dancing

If you want a way to get moving that will keep you laughing all night, folk dancing is a great activity to try. Minneapolis has a lot of opportunities for folk dancing, not least of which is Tapestry Folkdance Center. They offer Contra dance, English Country dance, and Bollywood dance, to name a few. Or, if you want to get really folky, you could try Morris dancing, a dance style that is not for the faint of leg nor lung. Unfortunately, none of the women’s Morris teams in the cities have a website, but for more information about men’s Morris dancing in the cities click here, here,here!

Traditionally a men-only dance, Morris dancing is now practiced by both genders

Amy Hillis is a recent graduate of Macalester College. She spends her time tutoring, bagpiping, and managing the I Think I Can Fitness blog, facebook page and twitter account.

Your turn! Let us know in the comments below if you have any playful fitness ideas that we missed in this post.

8 Playful Exercise Ideas in and around Minneapolis I Think I Can Fitness

Instead of investing money in equipment that may wind up taking up space in your home, why not take a look at the free exercise equipment you already have? There are all kinds of free exercise equipment laying around that could help you eliminate some of that spare tire that is seemingly inflating with the passage of time.

Come on, those pants are just too big for you. You’re not fooling anyone, missy!

1. Books in a Bag

A few books in a duffel bag can make for a great device for curls. As easy as it would be to add weights, a book or two can be included to increase the resistance. It may sound silly to think of, but a duffel bag full of books can weigh quite a bit. Instead of spending money on dumbbells for your curls, the written word can be your trainer.

A duffel bag full of books is way better than a shakeweight, right?

2. 12-pack of Pop

As long as your careful to not rip the cardboard, a 12-pack of pop can be used to work out most muscle groups in your shoulders including your deltoids. Simply lifting the cases repeatedly will create a workout. And when you’re done, you can pop open a victory can.

3. Stack of Phone Books

Many of us have phone books laying around the house that are close to a decade old. These books can weigh quite a bit depending on the area you live in. Carrying a stack of these up and down stairs could work out a number of muscles in your legs and back. Having someone place phone books on your back during pushups could give a little more “umph” into the push. If you live in New York, driving a metal rod through two phone books could give yourself a hefty little bench press.

4. House-cleaning

Rigorous house-cleaning can work all kinds of muscle groups depending on the task you are committing to. Mopping floors, scrubbing shower tiles, wiping down walls, and more can produce a sweat on your brow not to mention a clean home. By committing yourself to 20 minutes per day of rigorous cleaning, you can keep yourself feeling good at the end of the day in more ways than one.

They’re waiting patiently for you!

5. Furniture Moving

By reorganizing your living room, you can essentially work out nearly every muscle in your body. Lifting, pushing, and pulling in every way possible can work out muscles you didn’t even know you had. This could become an all-day event depending on how much furniture you have. If you are bored enough, you could rearrange the furniture only to arrange it back again. It’s a way to keep your spouse or roommate on his or her toes as the room looks different every time they walk into it.

Although some of these ways to keep fit may sound silly, there is quite a bit of truth to using items around the house to help in your exercise routine. As long as the items don’t pose a threat to yourself or others, nearly anything can be used to create the weight resistance you need. If you’re on a strict budget, using the free exercise equipment you already have laying around is a really great option.

Blogging was a natural progression for Allison once she graduated from college, as it allowed her to combine her two passions: writing and children. She has enjoyed furthering her writing career with www.nannyclassifieds.com. She can be in touch through e-mail allisonDOTnannyclassifiedsATgmail.com

Free Exercise Equipment Around the Home I Think I Can Fitness

Just think about it.  If we’re focused and disciplined for one hour, but then do whatever we want for the other 23 hours, why should we expect to see any results at all?  What we need to wake up to, is the fact that getting in shape requires us to revamp the decisions we make every day.  The more time and effort we put into making healthy decisions, the better results we will see and in a shorter amount of time.

The whole point of working out is to kick start our cardiovascular system and metabolism.  By doing so, we obtain benefits such as losing weight, decreasing cholesterol, gaining muscle, improving mobility, etc.   What we do for the 23 hours AFTER our workout however, determines to what extent our body reaps the benefits of exercise.  By making healthy decisions, our body responds by keeping our metabolism higher longer, increasing lean muscle mass, and decreasing body fat.

Making good decisions is like throwing dry wood on a fire.  The benefits of exercise last longer and are stronger.  Making poor decisions however, is like throwing water on a fire.  It decreases our metabolism, tears down lean muscle mass, and increases body fat.  Poor decisions with our activity level and diet ruin the time and effort we put into our workout.

The goal of this article is to make sure that you are doing everything you possibly can to get the results that you want and help you improve fitness faster.  We do that by being active, focused, and by making good decisions throughout the ENTIRE day.  Not just for the one to two hours.  So, I created a short list of questions for you to read and ponder.  Do you want to get in shape and be healthy badly enough to take the whole day approach instead of the one hour approach?

Are you taking in the right amount of calories in order to either lose weight or build muscle?

Are those calories good calories? (are they coming from lean protein, fruits, vegetables, etc..)

Are you drinking enough water throughout the day?

Are you taking the stairs instead of the elevator, parking on the opposite side of the parking lot, using a push mower instead of a riding mower, taking the dog for a walk, etc.?

Are you going for a walk on your breaks at work and doing the exercises in the “Mobility Exercises” video (if you have a sit down job)?

Are you bringing a piece of fruit, healthy granola bar, or vegetable to work to snack on throughout the day so that you don’t splurge on unhealthy food when you get home?

Are you taking quiet time out of the day and making sure to get 8 hrs of sleep every night so that your stress hormones are under control?

When you do workout, are you making sure to push yourself and get the most out of your workout as humanly possible?

Those are just a few questions/suggestions to get you thinking about fitness in a whole new light.

My final and most important question to you is this:  How SERIOUS are you about being fit and healthy?  Are you willing to apply the whole day approach and take your fitness program to a whole new level?  It’s the little things that can make the biggest difference in your program!

Improve Fitness Faster: The Whole Day Approach I Think I Can Fitness

Cross training can improve your performance in your chosen sport

There are many ways to approach fitness and health, and each is determined by your own particular situation. Age, health, history of injuries, personal preference, available resources, weather – all these can determine what form of exercise you pursue. However, there are universal benefits that certain forms of activities confer on all those who practice them, and those are the ones you should seek to incorporate in your training.

The public is growing increasingly aware of the value of yoga and Pilates. Both of these disciplines are phenomenal at improving your balance, flexibility, core strength, and mental harmony. As we age, these qualities become ever more important, such that everybody should seek to add at least one or two sessions of either yoga or Pilates to their schedule, depending on their preference. Further, they will challenge your muscles in a completely novel way, allowing you to improve whatever sport or other form of training you prefer in wholly unexpected but welcome ways.

For a long time, weight training was seen as the sole province of men like Arnold Schwarzenegger. Luckily the many benefits of resistance training are now accepted as beneficial to everybody, and you can find men and women of all ages and fitness levels working with dumbbells and barbells. Doing so can improve bone density, blood pressure, increase your heart size, increase your strength and change your body composition.

You don’t have to be trying to look like this receive the benefits of weight lifting.

Finally, adding some sort of cardio will perfectly round out your training. If you have access to a swimming pool you should give swimming a try; it’s the perfect form of full body training that has zero impact on your joints and helps improve your health on all fronts. However, you can instead try cycling, running, tennis, or any other form of cardio training that you enjoy.

The benefit to a mixed regimen of training as suggested above is that your body becomes fit and healthy in every way, and not just one. Whether you are a serious cyclist, basketball player, or simply have always done the same aerobics class at the gym, mixing up your training and challenging your body in novel ways will not only help you break through training plateaus, but will also deliver countless ancillary benefits as you test your body in a holistic manner.

Phil Tucker is a health and fitness blogger that is happiest when sharing with others what he has learned. Visit his website to learn more, or click here to visit his blog!

The Value of Cross Training I Think I Can Fitness

One common concern I hear as a bike commuter from my car and bus bound friends is that they would bike more, if they only knew anything about city biking safety. The mysterious world of city biking can be hard to penetrate, and you can’t necessarily just take your cues from other bikers (there are a lot of bikers out there who have, shall we say, liberal interpretations of the law). This post tackles some common questions new city bikers have.

Where do bikes fit into the whole car-motorcycle-pedestrian dynamic?

How to signal a left turn when biking in the city

First and foremost, under Minnesota law bicycles are vehicles, and therefore subject to all the same laws as cars. That means coming to a complete stop at all stoplights and stop signs if you don’t want a ticket.

However, there is a red light exemption which allows bicyclists and motorcyclists to proceed through a red light if they fail to trigger the signal to turn green (only after coming to a complete stop and taking the time to determine that the signal isn’t going to change).

How to signal a right turn when biking in the city (and a chance to show off your adorable mittens this winter).

Behaving like a car also means you need to signal your turns and merges at least 100 feet before you complete them. Hold your left arm straight out to the left to signal a left turn/merge. Hold your left arm out in an L shape with your hand pointing up to signal a right turn (if you’re biking safely, it’ll be a rare occasion that you need to merge right).

Can I just ride any old bike?

While you certainly don’t need a fancy-dancy road bike to be a bike commuter, there are a few important safety considerations:

The bike must have brakes that allow you to make the wheels skid on a dry, level, clean pavement (which is just a legalese way of saying you should be able to come to an abrupt stop).

The bike must also be the right size for you. You need to be able to put one foot down on the pavement when stopped, and restart the bike safely.

You should have a red light or reflector on the rear of your bike.

What sorts of reflective gear and lights do I need?

How many times have you seen bikers decked out in expensive biking shirts, gloves, shoes? Like many hobbies, biking has tons of gizmos and gadgets you could spend 1000′s of dollars on. But what if you just want to get where you’re going safely and cheaply? What biking gear is essential, and what’s just fluff?

In short, all you need are lights and reflective gear.

Either a blinking or not (or both, like me!).

The state of Minnesota doesn’t require any reflective gear or lights during daylight hours. Nighttime and periods of poor visibility are an entirely different story, though. The state of Minnesota requires

• A white light on the front of your bike, visible from a distance of 500 feet.
• A red reflector on the back of the bike, visible from 100 – 600 feet away.
• Reflective tape on either side of each pedal, visible from a distance of 600 feet
• 20 square inches of reflective material on each side of the bicycle or its operator (but it’s okay to have more).

Where should I ride? On the street or on the sidewalk?

While it seems counter to everything our mothers told us about staying on the sidewalk, on certain streets riding on the sidewalk can be more dangerous than riding on the road. This is often the case on multi-lane streets with a high traffic volume and a large number of pedestrians. Not only are you more visible to drivers when you ride on the road, you register as another vehicle whose actions they need to consider. You also avoid the hazards of pedestrians, sidewalk signs, and chairs and tables of cafes.

Think about the number of times you’ve seen a car stop right in the middle of a cross-walk to make a turn onto a multi-lane road, such as Lake Street. Unless you’re fond of slowing every single block to make sure someone isn’t about to tear through the intersection, I would recommend riding on the street.

Lastly, riding on the sidewalk is illegal in businesses districts (don’t know if you’re in a business district? There’s usually a bicycle with an X through it painted on every curb).

If you do prefer riding on the sidewalk (or need to ride on it to access an establishment), remember that you have all the rights and responsibilities of a pedestrian. You must also yield right-of-way to pedestrians, and give an audible signal of your presence. You can do this by clearly yelling “on your left!” or “on your right!” when you’re far enough behind them that they have time to process what you said. Pretend all pedestrians are your dear old granny; give them adequate warning, give them their space, and pass them slowly.

When riding on the roadway, you should always ride “as close as practicable” to the right hand edge of the road, unless there’s a designated bike lane. It’s alright to move left when overtaking another cyclist, merging to make a left turn, or if there’s something obstructing your way.

It can sometimes be difficult to determine if there’s enough room for cars to move unimpeded with you riding along the right-hand side of the road. Minnesota drivers are required by law to give 3 feet of clearance when passing bicyclists or pedestrians, so try to find routes that allow drivers to pass you safely and legally.

How do I turn left?

Turning left can be tricky as a cyclist. The proper procedure is to first signal to merge into the left turn lane, and then signal at least 100 feet before turning.

There is often a temptation as a cyclist to turn left on a red light when there’s no cross-traffic and you can see it will be difficult to make a turn against opposing traffic. This illegal maneuver will save time and frustration (and stop you getting stuck in the middle of an intersection with cars whizzing by on either side of you), but you take your life in your hands when you make it.

If traffic is really bad (or you’re uncomfortable merging left), pulling onto the sidewalk and using a cross-walk is a good alternative.

A good rule of thumb for hair raising feats that involve crossing in front of opposing traffic is this: assume everyone is drunk. Be hyper-aware of their actions, and don’t assume you can trust them to drive logically.

What are good streets to bike on?

We’ve discussed general width requirements above, but how do you know what streets in your area are good bike routes?

My first piece of advice is this: bike where you see a lot of other bikers. There’s a positive feedback loop here. People bike on a certain street, drivers get used to cooperating with bikers, bikers feel safer on that street and recommend it to friends, and so on.

Other bikers have great tips about what left turns are easy to make or how to avoid that big hill, so try to make bike-commuter friends. Strike up a conversation with that person at the coffee shop holding a helmet, or go to a bike maintenance class at a local bike shop.

Many bike shops also carry local bike trail maps, which can be very helpful, especially when biking in an area you’re unfamiliar with.

Google your route beforehand. Google has a fairly good database of bike routes, and they make it easy for you to play around with different combinations of streets to optimize distance and safety.

I’ve arrived! Where is it okay to lock my bike?

Sadly, not every establishment you’ll be visiting will have a bike rack. Lucky for you, you can park your bike on any roadway or sidewalk as long as it does not prohibit normal traffic movement and is not prohibited by local authorities. Unfortunately, MN regulations are unclear on the definition of “local authority,” but I’d interpret it as “okay to lock to street signs, not okay to lock to anything on business property unless that business says so.”

Does it really matter what kind of lock I have?

Bike locks can be pretty spendy, so the prospect of piling an expensive lock on top of a helmet, bike, rack, lights, etc can be unappealing. However, springing for a solid U-lock now definitely beats buying a new bike and a new lock later when your rinky chain lock is cut through.

I’ve had my bike stolen once, and have at least a dozen friends with the same experience. It only takes one time of walking out the door in the morning and realizing you have no way to get to work to instill you with some caution about where and how you lock up your bike.

A low-end U-Lock

What are some common hazards?

You are now equipped with a thorough knowledge of the rules and regulations of biking in Minnesota, but there’s a certain level of street smarts that come with biking in the city for a long time.

Here’s a list of some common hazards bikers run into.

• Cars opening their doors into bike lanes: On-street parking is often on the right-hand side of bike lanes, meaning drivers must open their door into the bike lane to exit their vehicle. Prepare yourself for this possibility by keeping an eagle eye out for cars with their tail lights on, and making note of any cars that have recently pulled into a parking space.
• Cars pulling out into bike lane to make a turn: Just today I nearly hit a woman who pulled to a stop with almost 4 feet of her car in front of a stop sign. Pay close attention at intersections, especially ones with poor visibility, and be prepared to stop abruptly. Remember, a driver’s line of sight can be easily broken by trees or other cars. Don’t assume that they see you just because you see them.
• Cars making left turns at busy intersections not seeing you: Drivers can be easily distracted. It is all too easy for a driver to assume that a break in car traffic means a break in all traffic. It is also very easy for their line of sight to be broken by opposing traffic. I usually tackle this hazard by trying to make eye contact with the driver trying to make a left turn (to figure out whether or not they’re aware of my presence) and swearing profusely under my breath, while pedaling as hard as I can to get out of their way.
• Not being let in when trying to merge left: Holding your arm up to signal, looking over your shoulder for a gap in traffic, and biking slowly so that you can merge left before the turn you’re trying to make comes up is quite a feat of coordination. Combine that with the fact that most drivers don’t want to be stuck behind a biker, not even for 50 feet, and you’ve got yourself a sticky situation. The safest, easiest way to handle this situation is probably to hop onto the sidewalk and cross the street like a pedestrian

Lastly, remember it’s always better to suck it up when a driver makes an illegal maneuver. You might dent their car body, but they might dent your cervical vertebrae. One of those is much easier to fix. Take it slow, be aware of your surroundings, and have fun!

Have any pet peeves about how bikers, drivers, and pedestrians interact? Tell us in the comments!

Want to read the statutes for yourself? Links to the relevant web pages below!

Minnesota vehicle rules

Minnesota vehicle definitions

Minnesota rules regarding operation of bicycles

Concerns about accessibility?

9 Common City Biking Safety Questions Answered I Think I Can Fitness

As I return home, I hop on the computer and research what exactly everyone was talking about.  What I tend to come across are post-workout supplement products that are usually around 40 or 50 bucks a container, or are as close to a steroid type of substance that can still be considered legal.

For those of us that are not looking to take supplements that have not been sufficiently researched for effectiveness and safety, or are not willing to shell out 50 bucks for a recovery drink, there’s a natural alternative that many have forgotten about: MILK.

The whole point of using a recovery formula is to either build up muscle that was broken down from resistance training or to replenish glycogen that was used up from cardiovascular training (technically protein can also be used during cardio and glycogen is used during weight training as well).  If you look at the ingredients in milk, typically there are about 9 grams of protein and about 12 grams of carbohydrates in each serving.  Protein is used by the body to repair broken down muscle tissue and the body typically needs around .8 – 1.0 gram of protein per pound of body weight per day for someone that is physically active.

Carbohydrates are used by the body to create energy in daily life and in workouts.

It is important to get both protein and carbohydrates immediately (within 2 hours) after a workout, because this time period is when the body is much more likely to absorb and efficiently use the nutrients you are giving it.  Because of the amounts of protein and carbohydrate, milk is an excellent and natural recovery option that should be used by anyone who is physically active.  Depending on the size of the person and the intensity of the workout, 2-3 servings may be needed post-exercise.

For those who participate in cardio-vascular exercise for long periods of time, chocolate milk contains a higher number of carbs and should be used instead.  Even though sugar has been looked upon as a negative carbohydrate among the general population, sugar is a great source of carbs post exercise because it can be absorbed and used much more quickly than other forms of carbohydrate.

An additional benefit to consuming milk is the amount of calcium and vitamin D contained in milk.  Those two nutrients together greatly increase bone mineral density which is a common concern among women and older individuals.  I also recommend skim milk because of the decreased fat content compared to other types of milk.

Author Bio:  Bryan is a personal trainer at Fitness Together in Maple Grove, Minnesota.  He is a graduate of Winona State University where he majored in Exercise Science and he is also a certified Health Fitness Specialist through the American College of Sports Medicine.

Photo credits:
State Library of South Australia
pheezy

The Forgotten Post-Workout Supplement I Think I Can Fitness

Size

The first question you need to ask yourself is what kind of vibe you are looking for. Do you want something small and intimate, where the teacher will have time to give you plenty of personal attention, or do you prefer to lose yourself in a crowd? The first can best be served by a small, privately owned studio, while the second can be found in either a large gym that offers yoga classes or a commercial yoga studio chain. It really comes down to a question of confidence: if you want a certain level of anonymity in order to feel ready to start practicing in public, than a large studio might be right for you; on the other hand, if you feel ready to be acknowledged and given plenty of attention to, then a private, smaller studio would be right.

Style

Second, what kind of yoga are you looking for? There are now dozens of popular varieties, ranging from the more physically demanding to the more spiritually focused. Some will have you dripping with sweat by the end of the class, while the others are gentler and more focused on stretching and relaxing your body. Your best bet is to jump online and find yourself a guide to different yoga styles like this one, and then decide which style appeals to your personal goals best.

Reputation

Having decided what size and style, your next job is to check word of mouth, both online and in person. Which studios have a good reputation? One that has been open for years but has no reputation or a bad one should probably approached carefully, while one that had just opened may not yet have had time to accrue a reputation. You can find out by checking social sites like Yelp, by searching online for the studio’s name along with the word ‘review’, or by checking in with local yoga practitioners and seeing what they think. You should also feel free to drop by any studio that you are interested in and try out a class; this taste should give you an idea of how the studio is run, even if experiences will range from teacher to teacher.

Remember: it can take a few tries before you find the perfect fit. Even within the same studio some teachers will resonate more strongly with you than others. Figure out what you want as best you can, and then leave yourself open to try new experiences and experiment. The right class is waiting for you – you just have to go out and find it!

Phil Tucker is a health and fitness blogger that is happiest when sharing with others what he has learned. Visit his website to learn more, or click here to visit his blog!

How To Find the Right Yoga Studio I Think I Can Fitness