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Psychology & Diet

How much time do you really have to spend on an exercise bike to lose weight?

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Presse Santé

One of the exercises that works best for cardiovascular work and weight loss is, without a doubt, the exercise bike. You should always include 10 to 20 minutes of cardio in your training program, to combine with the exercises suggested by your personal trainer. But what we’re talking about here is how much time you need to spend on the stationary bike to lose weight.

To do this, we need to put it in context. The exercise bike is one of the most common and easy to use devices for exercising, losing weight or toning up. Whether you have it at home or at the gym, the exercise bike can help you get back into shape if you stick to a routine and use it the right way.

HOW LONG DOES IT TAKE ON AN EXERCISE BIKE TO LOSE WEIGHT?

The stationary bike is one of the most common ways to do cardio, along with the treadmill or elliptical bike. If you are looking to lose weight and get rid of fat deposits in your love handles or other areas of the body, you should dedicate part of your training to cardiovascular exercises. The time it takes to lose weight on the stationary bike can vary depending on family history, eating habits, frequency and intensity of training, among other things. However, the most effective way to lose weight on the bike is to follow a HIIT routine.

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PREPARATIONS: BODY POSTURE, HANDLEBARS AND STRETCHING

First, make sure your bike is perfect for starting your training program. Position the saddle at hip height and the handlebars so that your back is straight and you don’t have to bend over. Stand firmly in the saddle and place your feet on the pedals so that you can reach them effortlessly without fully extending your knee.

freepik photo

START WITH 25 MINUTES WITHOUT STOP

Begin the session with 25 minutes of pedaling at a steady pace. This will allow you to control your own pace and stay at the same speed, while burning calories and building muscle. Resistance is a key factor in this, although at first it is difficult for you to pedal and maintain the same pace for almost half an hour, it is very important that you stick with it so that your body gradually strengthens.

CONTINUE WITH 15 MINUTES OF EFFORT

In this phase we will do interval training. That is, we alternate 30 seconds of effort and 30 seconds of recovery, and so on during the 15 minutes. This way, your body burns a lot more calories, fires up for action and increases your fitness, testing and pushing your limits.

FINISH WITH 5 MINUTES AT NORMAL PACE

Once you have completed your 15 minutes of interval training, you can return to your normal pace. But that doesn’t mean you have to stop pedalling! Ease your pace, control your breathing, and continue for another five minutes of steady pedaling without stopping until the last second to lower your heart rate and allow your body to recover.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

5 reasons to add beef stew to your winter menu

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Presse Santé

When most people think of French cuisine, they envision dishes like coq au vin and cassoulet, wintery dishes that are perfect for cold weather. But there is another French dish that is perfect for winter: pot-au-feu. This beef stew is made with root vegetables and herbs, making it the perfect cold-weather dish. If you’re looking to add a French twist to your winter menu, try the pot-au-feu!

  1. The stew is easy to prepare.

You don’t have to be a great chef to make a delicious stew. Just put everything in the pot and bring it to a simmer.

Pot-au-feu is a classic French dish that is simple and delicious. Traditionally, it is made with beef, carrots, onions, and celery, but there are many variations. The most important thing is to use good quality ingredients and cook the meat gently until tender.

The stew can be served with potatoes, rice, cat grapes, and is usually accompanied by a simple salad. This dish is not difficult to prepare, but it does require some time and patience. With its abundant flavors and simple ingredients, pot-au-feu is a classic dish everyone can enjoy.

  1. The stew is affordable.

Pot-au-feu is a great way to optimize your food budget. Even a modest pot-au-feu can easily feed four people. If you’re looking for a hearty meal that won’t break the bank, the pot-au-feu is definitely worth a try.

  1. The pot-au-feu is versatile.

Pot-au-feu remains one of the most simple and versatile French dishes. While ingredients may vary by region or recipe, the basic stew consists of beef, carrots, turnips, celery, leeks, and potatoes cooked in water or beef broth. The broth obtained is usually served as a hearty soup, while the meat and vegetables are served as the main course.

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Due to its simple list of ingredients and long cooking time, pot-au-feu is often considered a rustic dish. However, it can be easily dressed up with a few simple additions. For example, adding a few herbs or spices can give the stew a more refined flavor, while a drizzle of wine or brandy can add a touch of sophistication. Get creative and experiment with different seasonings and ingredients to find your perfect stew recipe. Therefore, it continues to be appreciated by both hobby cooks and professional chefs.

  1. The stew is comforting.

Few French dishes are as comforting as pot-au-feu. A classic dish is often considered the national dish of France. There are many reasons why this dish is so comforting. First of all, it is full of flavor. The veal is slowly cooked in a vegetable and herb broth, resulting in a rich and complex dish.

Pot-au-feu is also a hearty dish, perfect for a winter meal. The combination of protein and vegetables makes it a filling dish, without being too heavy. Finally, the pot-au-feu is a dish that embodies the best of French cuisine. Simple but elegant, it recalls the know-how and care in preparing an excellent meal. Whether you’re looking for a cozy winter dinner or an elegant way to show your guests some French hospitality, the pot-au-feu is sure to hit the mark.

  1. The stew is nutritious.

This dish is usually very varied and full of nutrients. Beef is a good source of protein, while vegetables are full of vitamins and minerals. The broth also helps add flavor and moisture to the dish. Since it helps to break down food and make it easier to digest. In addition, the stew is usually served with a piece of bread, which provides extra carbohydrates and fiber. And since it’s usually slow-cooked over low heat, this cooking method preserves the nutrients in the ingredients. In general, pot-au-feu is a hearty and healthy dish that can be enjoyed as part of a balanced diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Are potatoes good for health?

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Presse Santé

The potato is a staple in Western cuisine, often used as a side dish for protein and vegetables. This vegetable is inexpensive, available worldwide, and relatively easy to grow. So are potatoes good for your health, and if so, how much should you eat?

These are underground tubers that grow on the roots of potato plants and are one of the most popular tubers. Today, many types of potatoes can be found at any local grocery store, but the humble white potato remains a favorite and classic fall vegetable. It is typically baked, mashed, and fried, and added to countless recipes, from casseroles to savory pies.

health benefits

Potatoes alone offer a host of health benefits thanks to their impressive nutritional content. Remember, though, that if you start adding toppings, such as cheese, sour cream, bacon, or excess salt, or snacking on things like French fries, you’ll negate some of these potential benefits. . If you pay attention to your portions and toppings, potatoes have the following health benefits:

1. High in fiber

Potatoes are a good source of dietary fiber, which is essential for digestive health. Eating high-fiber foods promotes regularity, aids in weight loss, and improves cardiovascular health. Fiber also promotes healthy cholesterol levels.

2. High in vitamin C

Potatoes are considered an excellent source of antioxidants and vitamin C, a micronutrient that plays a role in maintaining the body’s connective tissue, protecting the heart, enhancing immunity, and stimulating the absorption of other nutrients consumed. Research shows that vitamin C also promotes healthy skin and the formation of collagen, an important protein that aids in wound healing and is used to form blood vessels, ligaments, and tendons. As adults age, their collagen production declines, so it is beneficial to consume foods that contain vitamin C.

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3. Helps digestion with prebiotics

The resistant starch found in potatoes serves as a prebiotic, an indigestible fiber compound that helps feed probiotics in the gut. Research suggests that increasing your intake of prebiotics may improve gut health and the body’s response to stress, reduce inflammation, promote weight loss, and improve digestion.

4. A good source of potassium

Potatoes are a good source of potassium, an essential nutrient needed to maintain fluid and electrolyte balance in the body. Potassium is also necessary for various bodily functions, such as maintaining hydration and allowing organs like the heart, kidneys, and brain to function properly. Studies show that eating potassium-rich foods promotes heart health, helps lower blood pressure, lowers the risk of stroke, and may even prevent PMS cramps and muscle weakness.

5. Contains vitamin B6

Although not as rich in vitamin B6 as animal meat, beans, and seeds, potatoes are a good source of this micronutrient and therefore help support a healthy metabolism and other important bodily functions. Thanks to their vitamin B6 content, potatoes help maintain brain function, improve mood, protect eye health, and reduce inflammation.

Potato Nutrition Facts (and Types)

Potatoes contain bioactive plant compounds that have health-promoting properties, such as lutein, chlorogenic acid, and glycoalkaloids. They are also rich in fiber and micronutrients.

A medium-sized (about 173 grams) baked potato with skin contains approximately the following:

161 calories
36.6 grams of carbohydrates
4.3 grams of protein
0.2 grams of fat
3.8 grams of fiber
16.6 milligrams of vitamin C (28% of the daily value)
0.5 milligrams of vitamin B6 (27% of daily intake)
926 milligrams of potassium (26% of daily intake)
0.4 milligrams of manganese (19% of the daily intake)
2.4 milligrams of niacin (12% of the daily value)
48.4 micrograms of folic acid (12% of the daily value)
48.4 milligrams of magnesium (12% DV)
121 milligrams of phosphorus (12% DV)
1.9 milligrams of iron (10% DV)
0.2 milligrams of copper (10% DV)
0.1 milligrams of thiamine (7% DV)
0.7 milligrams pantothenic acid (7% DV)
0.1 milligrams of riboflavin (5% DV)
3.5 micrograms of vitamin K (4% of the daily value)
0.6 milligrams of zinc (4% of the daily value).

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Potatoes come in all different shapes, sizes, and colors. The most common types of potatoes are:

White and Red Potatoes: White, red, and yellow potatoes are among the most common. They are cheap and easy to incorporate into meals. While other types of potatoes have higher nutritional value, these are good sources of fiber, vitamin C, potassium, and vitamin B6. Sweet potatoes: Sweet potatoes have an impressive nutritional profile, containing more fiber than white sweet potatoes, as well as more than 400% of the recommended daily value for vitamin A. They are also rich in vitamin C, manganese, vitamin B6, and potassium.

Purple Potatoes: Purple potatoes have an earthy, nutty flavor and offer similar micronutrient levels to white potatoes. They are good sources of vitamin C and potassium and contain a decent amount of protein per serving.

How to choose, cook and use

Potatoes are available year-round in grocery stores. A raw potato has a shelf life of about a week and can be stored at room temperature. Look for a firm potato with smooth skin and no cracks, bruises, or cuts. Before cooking, clean the skin of any residual dirt, but keep the skin on if possible.

There are many ways to prepare potatoes and add them to meals. They can be:

porridge
baked
toasts
Chips
in the microwave

If you eat potatoes for their nutritional value, your best options are to bake, roast, or microwave them. These methods reduce nutrient loss and do not require cooking oils.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

11 incredible virtues of cauliflower to discover!

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Presse Santé

Looking for a nutrient-dense, low-carb vegetable? Look no further than cauliflower! This versatile vegetable is packed with health benefits, from promoting heart health to reducing inflammation. Read on to learn more about the health benefits of cauliflower.

The nutritional value of cauliflower:

One cup (128 grams) of raw cauliflower contains:

  • Cauliflower Calories: 25
  • Fiber: 3 grams

Cauliflower vitamins are:

  • Vitamin C: 77% of the RDA
  • Vitamin K: 20% of the RDA
  • Vitamin B6: 11% of the RDA
  • Folate: 14% of the RDA
  • Pantothenic acid: 7% of the RDA

The minerals that cauliflower contains are:

  • Potassium: 9% of the RDA
  • Manganese: 8% RDA
  • Phosphorus: 4% of the RDA

Cauliflower Benefits:

  1. An ideal source of antioxidants:

Cauliflower contains antioxidants (glucosinolates and isothiocyanates) and protects your body against damaging free radicals and inflammation. The antioxidants in cauliflower have the ability to control the growth of cancer cells.

  1. Promotes Weight Loss:

Cauliflower is an excellent substitute for high-calorie foods like rice and flour. Thanks to its high fiber content, cauliflower facilitates digestion and provides a feeling of satiety. By eating cauliflower, you can control your daily calorie intake, which is beneficial for your weight loss process.

  1. Contains a higher rate of sulfate:

Cauliflower is a food rich in sulforaphane (an antioxidant) that overcomes the problems of cancer development by blocking enzymes related to cancer and tumor proliferation. Some medical studies have claimed that sulforaphane is beneficial in preventing cancer growth by killing cells that are already damaged.

  1. Prevents stomach problems:

Cauliflower is richer in fiber, so it improves digestion. Cauliflower is also effective in eliminating toxins from the body thanks to its content of glucosinolates, glucoraphanin and sulforaphane. Also, cauliflower minimizes stomach problems like stomach ulcers and other gastric diseases.

  1. Strengthens bone health:

The vitamin C present in cauliflower promotes the secretion of collagen. Cauliflower also has benefits for treating rheumatoid arthritis. Since it has a high amount of vitamin K that protects men and women against bone loss.

  1. Detoxify your body:

Cauliflower has indole-3-carbinol and sulforaphane. These two components control the function of detoxifying enzymes that remove harmful elements from the body.

  1. Beneficial for your skin:

Sulforaphane found in cauliflower is beneficial in protecting the skin from UV damage. Sulforaphane helps protect your body from UV-induced inflammation, skin cancer, UV-induced erythema, and cell damage.

  1. Improve your hair growth:

Due to the presence of sulfur-containing amino acids (precursor in the production of hair keratin proteins) and silicon, cauliflower improves hair growth.

  1. Reduces high blood pressure:

Thanks to its glucoraphanin and sulforaphane content, cauliflower minimizes oxidative stress and also reduces LDL levels. It can also improve HDL levels and lower blood pressure. Additionally, the fiber and omega-3 fatty acids in cauliflower are also beneficial in preventing hardening of the arteries.

  1. Helps in fetal growth:

Due to the presence of folic acid, cauliflower is effective in pregnancy. Folate is beneficial for fetal neuronal development and thus prevents neural tube defects.

  1. Promotion of heart health.

Thanks to its high fiber content, consuming cauliflower helps reduce cholesterol levels and prevent heart disease. Since its antioxidant properties help protect the heart. Just as magnesium helps relax blood vessels and reduces the risk of hypertension. While all of these factors contribute to heart health, they are especially important for people at high risk for heart disease. Therefore, adding cauliflower to your diet is a simple yet effective way to promote heart health.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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