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Health Benefits of Riding an Exercise Bike

Health Benefits of Riding an Exercise Bike

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A stationary exercise bike is a machine that can make you feel like you’re riding a real bike. Spin bikes, air bikes, recumbent cycles, folding bikes, and upright bikes are among the indoor bikes available today. These days, Exercise Bikes Kenya are the hardest-working equipment everywhere.

Here are the primary advantages:

Stronger Lower Body

The primary advantage of stationary cycling is the improvement in lower-body strength that it provides. Conditioning in the thighs, buttocks, and calves is improved through exercise cycles. Changing the resistance allows you to go from light aerobics to strength training. You can strengthen your core and arms to a lesser amount with the help of these machines.

Exercise Versatility

Aerobic exercises of varying intensities benefit greatly from the use of indoor bikes. Products like air bikes and spin bikes are ideal for high-intensity interval training. Increasing the resistance allows you to train for strength rather than endurance.

Improved cardiac health

Conditioning can be greatly improved by riding an indoor bike for just 10 minutes every day. Therefore, it may aid in preventing a variety of heart diseases. Indoor cycling HIIT workouts, made famous by spin classes, may offer supplementary benefits.

Reduced Impact on Joints

Compared to squatting and running on treadmills, slow aerobic workouts on indoor cycles place less stress on your joints. Low-intensity indoor cycling is preferable to jogging since it reduces stress on the legs and feet.

One of the main benefits of recumbent exercise bikes is reduced cartilage and bone pressure. By riding this stationary bike, older people can improve their heart health without risk to other body parts.

Conclusion

People who want to get into a more extensive cardio session should use an exercise bike at the gym. These items burn calories rapidly and reduce joint pressure, benefiting your heart and lungs. For a wider selection of exercise bikes, try looking up “Spin Bikes for Sale in Kenya” on alphafitness.

For more information please visit :- https://www.alphafitness.co.ke/

How to Keep Your Treadmill in Working Order

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Keeping up with Treadmill Repair and Maintenance is as vital as keeping up with auto maintenance; you don’t have to, but your treadmill won’t perform as well if you don’t. Preserving a treadmill isn’t quite a black art, but neither is it something you learn in school.

Maintaining the efficiency of your treadmill is as simple as arming yourself with the knowledge of how to service it (and some money-saving ideas). Keeping your treadmill in good working order can be a hassle, here is the Importance of Regular Maintenance for Your Treadmill.

The Importance of Regular Maintenance for Your Treadmill

The average treadmill has hundreds of moving parts. Added functionality increases the probability of malfunction. You may not be interested in some of these features, such as the heart rate monitors or specific preferences you always keep the same.

However, if anything breaks, it usually means that other things will soon follow suit. Maintaining your treadmill with periodic tune-ups and a quick wipe-down can keep it in top condition for continued use. Even while you can perform most of the treadmill maintenance yourself, there will be times when you must bring in a specialist.

You’ll be more likely to utilize your treadmill regularly if you take care of it so it doesn’t break down. You won’t be as motivated to get in a solid workout if your treadmill is in disrepair and dusty in the corner, and you might even end up watching TV instead of running.

Taking care of your treadmill will reflect on your self-care, which is important to maintain your fitness progress.

Conclusion

Maintaining and repairing your treadmill is crucial for some reasons, including those listed above. Alpha Fitness, a specialized repair and maintenance service, can fix the device and replace the screen. In addition to that, they offer Treadmill For Sale in Kenya.

For more information please visit :- https://www.alphafitness.co.ke/

Find a reliable place to get standard Treadmill Repair and maintenance services

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If you use exercise machines like treadmills usually on a regular basis, there is a great chance that at some point it will need some kind of repair work. Exercise machine components often become damaged due to contact use and if you want to still use them, you need to repair them properly with the assistance of experts. Otherwise, you may suffer from injury.  You can simply contact professionals available in any registered and reputable company to get standard Treadmill Repair and maintenance services.

 If your exercise machine indeed came with a warranty, then you would not have to be concerned about repairing expenses at this point; although down the road when the contract expires, you might find yourself with an out of order machine that you must repair in order to continue its use. To play down the requirement for machine fixing, it is extremely significant to carry out standard and regular maintenance on the treadmill.

Here at Alpha Fitness, we have been selling a wide range of exercise machines like treadmills, calves machines, plate loaded cable cross machines, adjustable abdominal bench, lat attachments, medicine ball, Olympic military press bench, dumbbell sets with connecter and carrier case and many more varieties of exercise equipment to the customers at very reasonable rates.  You can also contact us for any kind of repair and maintenance work. If you need comprehensive information about our Treadmill For Sale in Kenya, then feel free to contact us.

For more information please visit :-  https://www.alphafitness.co.ke/

How to Fix and Maintain Your Treadmill

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With a home treadmill, you can get a great workout without leaving the house, save money on a gym membership, and use your time better because you won’t have to wait in line to use the treadmill. Treadmills are great for at-home workouts, but it’s crucial to keep your Treadmill Repair and Maintenance to ensure it continues to serve you well and is safe to use.

How to Apply Grease to a Treadmill

Unless you have a self-lubricating treadmill, you should schedule regular maintenance, including lubricating the machine’s various moving parts. For information on how often and what kind of lubrication should be used for your equipment, consult the manual that came with it.

Caring for Your Motor Vehicle

It’s easy to underestimate how simple motor maintenance is. First, access the motor by removing the cover from the front of the treadmill base. Any dirt, dust, or hair that has found its way into the machine’s inner workings can be swept out from that location. The performance and condition of a treadmill can suffer if it becomes clogged with debris like hair and dust. In addition, too much hair in the treadmill’s motor could cause a little fire or short in the electrical system.

Examining the Screws on the Treadmill

Verifying the stability of the treadmill’s screws is a simple but crucial pre-use inspection. The screws that hold your treadmill together may loosen over time, especially if you use it frequently. Screws should always be snug on any exercise machinery you own for safety and longevity reasons. Replacement screws should be ordered from the original equipment manufacturer (OEM), or a qualified technician should be consulted to guarantee that using a different type of screw will not cause irreparable harm.

Conclusion

Treadmills are expensive to repair, so learning to keep them in good working order will save you money in the long run. The installation and full servicing of your new exercise equipment, such as the Leg Extension Machine, are provided by Alpha Fitness.

For more information please visit :- https://www.alphafitness.co.ke/

Why Spin Bikes are the Best Choice for Your Fitness Journey

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Take your fitness to a different level; check out the spin bikes in Kenya for sale! Find out why these are the top choice for cardio workouts.

Want to improve your heart health and get in shape? These high-quality Cardio Workout Equipment Kenya are designed to provide a challenging and effective workout to help you burn calories, build endurance, and improve your overall fitness.

The benefits of cardio workouts

  • Cardio workouts are essential to any fitness routine, and for a good reason
  • Regular cardio exercise can help improve your heart health, increase your endurance, and even boost your mood
  • Whether you prefer running, cycling, or using cardio equipment like spin bikes, incorporating cardio into your routine can help you achieve your fitness goals
  • This will improve your overall health. So why not try Spin Bikes for Sale in Kenya and experience the benefits yourself?

Where to find spin bikes for sale in Kenya

If you’re looking for spin bikes for sale in Kenya, there are a few options to consider. Many fitness equipment retailers offer spin bikes, both in-store and online.

You can also check out Alpha Fitness or other online marketplaces to find the best and at a lower cost. Consider the bike’s weight capacity, adjustability, and overall durability.

Why spin bikes are the best choice

They provide a low-impact workout that is easy on the joints, making them an excellent option for people with injuries or chronic pain.

Spin bikes allow you to control the intensity of your workout, making it easy to adjust the resistance and speed to match your fitness level.

For more information please visit :- https://www.alphafitness.co.ke/

Treadmill Repair And Maintenance: Tips And Tricks For Commercial Gyms

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Running a successful gym means keeping your equipment in top condition. Discover the best practices for commercial recumbent bike and treadmill repair and maintenance in this helpful guide.

In this guide, you will know the best practices for maintaining and repairing Commercial Recumbent Bike and treadmills, two of the most popular pieces of cardio equipment in any gym. As a gym owner or manager, you know that keeping your equipment in good working order is essential to the success of your business.

Keep track of maintenance schedules and records

  • One of the most important aspects of the treadmill and recumbent bike maintenance is keeping track of your maintenance schedules and records
  • This will help you stay on top of regular maintenance tasks and ensure that you don’t miss any important inspections or repairs
  • Hence, you can choose a trustworthy company to buy equipment like Alpha Fitness
  • Use a maintenance log to record each inspection and repair, including the date, the technician who performed the work, and any parts that were replaced

Regularly clean and lubricate your equipment

    One of the most important aspects of the Treadmill Repair and maintenance is regular cleaning and lubrication. Dirt, dust, and sweat can build up on the equipment over time, causing it to run less smoothly and potentially leading to breakdowns.

    Use a soft cloth and mild cleaning solution to wipe down the equipment after each use, paying special attention to the areas where sweat tends to accumulate. Also, lubricate the moving parts of the equipment regularly to keep them running smoothly and prevent wear and tear.

    For more information please visit :- https://www.alphafitness.co.ke/

    6 Benefits of a Dynamic Warm-up for Running

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    Given its simplicity and accessibility, running is an extremely popular method of exercise—all you need are a pair of running shoes, some appropriate clothing, a route to follow or access to a treadmill and you can start exercising. Want to maintain a healthy bodyweight? Running can do that. Want to improve your health or reduce stress? Running can do that. Want to test your fitness level or need some additional motivation to exercise? Register for a running race or event  and you’re set.

    Of course, while running is easy, accessible and beneficial, you have to know how to do it properly so you can enjoy it for years. One of the ways you can help prepare your body to perform its best once you start running is to first perform a dynamic warm-up, which offers the following six benefits:

    1. For many runners, a warm-up may consist of only a few stretches or some slow jogging before starting to move at a steady running pace. While this is better than nothing, it does not adequately prepare muscles for the forces experienced during a run. If you run regularly or are returning to running after taking some time off, avoid the risk of an injury and make your workouts as effective as possible with a dynamic warm-up.
    1. Cold temperatures require a car’s engine to idle for a few minutes to allow it to warm up before driving. Warming up a car is a fitting analogy for the benefits of a dynamic warm-up; allowing a car’s engine to run for a few minutes ensures that oil is circulated through the engine to lubricate the pistons responsible for generating the power that makes the car go. Muscle, fascia and elastic connective tissues are more elastic at higher temperatures, which allows easier, unrestricted motion of the joints used in exercise. Taking the time to perform a complete dynamic warm-up, starting with slow movements before progressing to rapid, explosive exercises, allows blood to circulate to the working muscles. This also activates the central nervous system (CNS) so it functions more efficiently to control the muscles involved in running.
    1. There are two general types of muscle fibers in your body: slow twitch and fast twitch. Slow-twitch fibers use oxygen to metabolize free fatty acids into adenosine triphosphate (ATP), the chemical used for energy, via a process called lipolysis. Slow-twitch fibers are mostly involved with endurance activities such as running for distance. Conversely, fast-twitch fibers use carbohydrates (called glycogen once it is stored in muscle cells), either with or without oxygen, to produce ATP. Because they can generate more force than slow-twitch fibers, fast-twitch fibers are used when muscles need to produce greater amounts of force. Glycolysis, which is the process of metabolizing glycogen to ATP, takes less time than fatty acid oxidation; for this reason, it is the primary source of energy when running at a moderate-to-fast pace. The different movements of a dynamic warm-up helps facilitate glycolysis so that you can produce energy efficiently for your run.
    1. Several hormones, including cortisol, epinephrine and norepinephrine (commonly called adrenaline because they are produced in the adrenal glands), are used to help metabolize fats and carbohydrates to ATP. The gradually increasing intensity of a dynamic warm-up allows the adrenal complex to produce these hormones so that you have the energy to fuel your run.
    1. Reciprocal inhibition refers to the physiological action that occurs when the shortening or contracting of one muscle sends a signal to the muscle on the other side of a joint to lengthen. The controlled contractions of a dynamic warm-up apply reciprocal inhibition to allow muscles to lengthen and joints to lubricate to properly prepare for activity. In addition, joint capsules and ligament endings contain numerous sensory receptors that measure and identify pressure, movement and the rate of movement of their respective joints. Slow, controlled movements through a complete range of motion allows the nervous system to learn how to regulate the degrees of freedom, or amount of movement, allowed in each individual joint.
    1. A byproduct of glycolysis is carbon dioxide, which causes your rate of breathing to increase because the lungs are trying to expire carbon dioxide while drawing in more oxygen to use for energy production. In addition, glycogen stored in muscle cells attaches to water. As glycogen is metabolized to ATP, it releases that water in the cells. Low-intensity body-weight exercises use free fatty acids for fuel; as the exercises of a dynamic warm-up become more intense, the working muscles gradually start using glycolysis to produce ATP. This causes your breathing to speed up and sweat to start appearing, which is a signal that your muscles are ready to go, the warm-up is over and it’s time to start running!

    Whether you’re a longtime runner looking for a more effective way to train or you’re a beginning runner, the following dynamic warm-up will help make sure that every step you take counts. Note: These exercises are also very effective for an active recovery workout the day after a really hard training session, when your muscles are still sore and you want to move but you don’t want to overwork your body. In addition, they can also be used for a stand-alone mobility workout on those days when you might be dragging a little bit and want to work out but don’t want to push yourself too hard.

    Dynamic Warm-up Exercises

    Even though running is primarily a linear motion, an effective dynamic warm-up should use multidirectional exercises so that the muscles will be prepared to control the forces the body encounters. This circuit takes approximately 12-15 minutes to complete:   •         Perform the first two exercises one at a time; complete 2-3 sets with minimal rest in between. •         Perform the walking exercises as one circuit with no rest in between. Walk approximately 10 meters in one direction, return to the start and then move to the next exercise. Rest 30-45 seconds after completing all walking exercises and perform 2-3 circuits. •         For the skipping exercises, skip 10 meters in one direction and then walk back to the starting point. From there, immediately begin the next skip in the sequence. Rest 30-45 seconds after completing the skips and perform 2-3 circuits.
    ExerciseReps, Time or DistanceSetsRest Interval
    Hinge to squat8-102-410-15 seconds
    High-plank hip openers6-8 each side2-410-15 seconds
    Hurdle walks forward/backward10 meters2-4Perform all walking exercises as one circuit, rest 30-45 seconds after completing the circuit.
    Side lunge with shift10 meters2-4
    Forward lunge walk with reach10 meters2-4
    Reverse walk with single-leg Romanian deadlift10 meters2-4
    Leg kicks10 meters2-4
    Crossover walk10 meters2-4
    A skips10 meters2-4After completing 2-3 circuits of the walking exercises, perform all skipping exercises as a circuit; allow 30-45 seconds of rest after completing the circuit.
    Lateral skips10 meters2-4
    Backward skips10 meters2-4
    Crossover skips10 meters2-4

    Reference Pete MacCall

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