Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan

If you are one of those people who leisurely pedal around the block or over a flat stretch of scenic road, you've probably been riding for sheer pleasure. Riding bikes for pleasure is a good form of aerobic exercise. But unless you map out a plan to "push yourself," you probably won't lose much weight.

I really get sick of hearing people say, "No pain, no gain!" But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

HEALTH TIP: Stretching exercises prior to exercising are helpful in preventing injury!

Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan

GETTING YOUR BICYCLE READY...TO ROLL OFF THE WEIGHT

Your first concern will be outfitting your bicycle. If you need an excuse to purchase a new bike, this is an excellent opportunity! I went from a 3-speed bicycle for leisure riding, to a 24-speed bicycle for more committed exercising. Once I learned how the different gears worked, I was very thankful for the extra speeds. They make my ride faster and the hills a lot easier to handle.

We've found the guys at the bicycle shop to be very helpful, and concerned for our unique cycling needs. Rather than simply steering us toward the most expensive bicycle available (as I had expected), they asked how much riding we would be doing, whether we were trying for speed or leisure, and whether we would be riding on paved roads or dirt trails. When you honestly share your goals and level of experience, the sales clerks can match you with exactly what you need. They want you to be successful in your biking venture!

Some state laws require bicycle lights. But if you will be riding anytime from dusk to dawn, common sense demands that you have lights on your bicycle. These little accessories are battery-operated and last a long time. There are a variety of lights to choose from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from both the rear and the sides. Check for brightness before you buy one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a "must have." You simply cannot track your progress without knowing how far and how fast you're riding.

If you already have a bicycle, take it to the bike shop for a safety inspection each season. They should check the gears, tires and brakes to make sure everything is working properly. They can adjust your seat to fit your height and adjust the handlebars to fit your reach, making your ride more comfortable. If you're lucky, they might even clean and polish your bike!

If you want to save money in the long run, you can find books and videos that teach you how to care for your own bicycle. It's always a great idea to know how to change your own flat tire and adjust a loose chain.

Another must have is a bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bicycle tires. Check the tires each time you get ready to ride! We guessed at the air pressure one summer day, and lived to regret it. We rode the bikes to the swimming pool, not realizing that one tire was too full. While we were cooling off in the water, the hot sun was rapidly expanding the air in the tires-one tire blew as it sat in the parking lot. The day in the sun was not so fun, once the pool closed and we had to wait for a truck to haul us home!

HEALTH TIP: Talk with your doctor first, and get his or her blessing before you increase your rate of physical activity!

STAYING COMFORTABLE ON YOUR BIKE

Sitting for long periods of time on a bicycle seat can cause pain, discomfort, and even serious blood circulation problems in avid bicyclists. At your local bike shop, you'll find a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to try out new seats on our bikes for a few days. My husband found the split seat to be more comfortable for himself, while I opted to keep my old gel seat. Someone has even invented seats that look more like a bird perch than a bicycle seat!

HEALTH TIP: Get off your bicycle seat and walk around every 25 minutes or so to get the blood flow to important unmentionable parts of your body.

Think about your clothing...you don't have to have padded biker shorts and special clothing to start riding bikes. There are actually scientifically engineered fabrics designed to pull sweat away from your body in the summer and to keep you from getting hypothermia in the winter. But for now, just wear layers of comfortable sports clothes.

Make sure your clothes aren't so tight that you are miserable trying to pedal. But they shouldn't be loose enough to become entangled in the bicycle chain, either! If you become overheated, strip off a layer. If you get cold, add a layer. Wear light or bright colors to allow drivers to see you easily.

It really helps to have a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It has two bungee cords to keep any cargo securely fastened to the bike. I've used it to tote a small picnic cooler, a shopping bag or extra clothes.

I had the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig as I ride or pour some water over my pulse points to cool off a bit. Take small sips of water when needed during your bike ride, rather than chugging huge gulps.

A helmet is almost a must. Life is filled with hazards-and biking has its share. Be smart. Wear a helmet. You can buy a cool rear-view mirror for your helmet. The mirror helps you see when it's safe to turn and lets you observe traffic coming up from behind.

I recommend wearing sunglasses-both for the sun and for bugs! At certain times of the year, the air is thick with flying insects. Getting a tiny bug in your eye is a painful event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Some day you'll be glad you did!

HEALTH TIP: Shake your hands downward frequently to get the blood flowing and to prevent pain or numbness in your arms and hands.

MAPPING OUT A WEIGHT LOSS PLAN

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time.

The web site http://www.OpenFitness.net is an excellent way to track your progress. It is very easy to use-simply type in your information you wish to track. As the only community fitness web site of its kind, you'll find it to be a fantastic motivation tool that will print out charts and graphs to show how much progress you've made in a few days, a week, or a month!

It keeps track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbs, and protein. You simply select the foods you ate from a pull down feature, and the daily total is tallied for you. Make sure you don't exercise when you've just eaten, or when it's almost meal time. Both times will slow you down.

No matter how humiliating it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The software keeps track of your weight and body measurements. The thrill of seeing those same inches melt away in the coming weeks will be worth the effort. It's especially impressive seen as a graph!

Consider investing in an instrument that actually measures body fat-there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you map out your weight loss plan, your short-term goals will change as you change. You'll quickly develop stamina for longer distance. As fat turns to muscle, your speed will increase. Each week, try to increase either your mileage or your speed.

You know how far you've been able to ride, thus far. Start keeping track of the exact route you are taking, the total mileage, and the length of time it took you. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Did the road crews dump a layer of gravel on your normally paved road?

What was the weather like? Was it dangerously hot? Was it windy? The wind can be your friend or your enemy. When the wind is behind you, your ride is a breeze...but coming from any other direction, be prepared to huff and puff. Accept any length of time as a job well done and simply get the ride accomplished!

Finally, add an upper body workout three times per week. Bicycling works your legs, but to get the rest of your body firm and trim, you'll need to exercise your upper body, as well. The http://www.openfitness.net web site, created by a certified personal fitness trainer, has excellent features which allow you to design and track this portion of your fitness program, as well.

Bicycle riding is a fun, inexpensive form of aerobic exercise-it's good for every part of you. But be warned-you will need to buy a whole new wardrobe for the thinner, more beautifully fit body that emerges!

Bike Riding for Weight Loss - Tips for Beginning A Bicycling Plan
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Impact of Social Media on Society

"Do you have Facebook?"
"Yes, of course. But I don't think you can find me, as there are too many people who have the same name as me. Try searching with my surname as well."
"Hey, you celebrated your birthday in K-Box, right? I saw the photos in your Facebook."
"Bro, I saw your comments about the YouTube video that I've posted in my blog. I'm happy that you are also deeply moved by the 'Dancing Peacock Man' as well."

Social media or "social networking" has almost become part of our daily lives and being tossed around over the past few years. It is like any other media such as newspaper, radio and television but it is far more than just about sharing information and ideas. Social networking tools like Twitter, Facebook, Flickr and Blogs have facilitated creation and exchange of ideas so quickly and widely than the conventional media. The power of define and control a brand is shifting from corporations and institutions to individuals and communities. It is no longer on the 5Cs (e.g. condominium, credit cards and car) that Singaporeans once talked about. Today, it is about the brand new Cs: creativity, communication, connection, creation (of new ideas and products), community (of shared interests), collaboration and (changing the game of) competition.

In January 2010, InSites Consulting has conducted an online survey with 2,884 consumers from over 14 countries between the ages of 18 to 55 years old on social networking. More than 90% of participants know at least 1 social networking site and 72% of participants are members of at least 1 social networking site. On the average, people have about 195 friends and they log in twice a day to social networking sites. However, 55% of the users cannot access their social network websites at work. In the past, not many adults were able to make more than 500 friends, but with social media, even a child or teenager can get to know more than 500 people in a few days by just clicking the mouse. Social media has devalued the traditional definition of "friend" where it means trust, support, compatible values, etc. Although we get to know more people, we are not able to build strong bond with all the people whom we met as our available time is limited. Hence, there is an upcoming social trend of people with wider social circles, but weaker ties (people we don't know very well but who provide us with useful information and ideas).

Impact of Social Media on Society

Social media also influences people's buying behaviours. Digital Influence Group reported that 91% of the people say consumer reviews are the #1 aid to buying decisions and 87% trust a friend's recommendation over critic's review. It is thrice more likely to trust peer opinions over advertising for purchasing decisions. 1 word-of-mouth conversation has an impact of 200 TV ads. With the prevalence use of social media, there is numerous news related to it from the most viewed YouTube video on "Armless pianist wins 'China's Got Talent'" to Web-assisted suicide cases (e.g. New Jersey college student who killed himself after video of him in a sexual encounter with another man was posted online). Thus, does social networking make us better or worse off as a society?

Positive Effects of Social Media

Besides having opportunity to know a lot of people in a fast and easy way, social media also helped teenagers who have social or physical mobility restrictions to build and maintain relationships with their friends and families. Children who go overseas to study can still stay in meaningful contact with their parents. To a greater extend, there is anecdotal evidence of positive outcomes from these technologies.

In 2008, President-elected Obama won the election through the effective use of social media to reach millions of audience or voters. The Obama campaign had generated and distributed huge amount of contents and messages across email, SMS, social media platforms and their websites. Obama and his campaign team fully understood the fundamental social need that everyone shares - the need of being "who we are". Therefore, the campaign sent the message as "Because It's about YOU" and chose the right form of media to connect with individuals, call for actions and create community for a social movement. They encouraged citizens to share their voices, hold discussion parties in houses and run their own campaign meetings. It truly changed the delivery of political message.

Obama campaign had made 5 million "friends" on more than 15 social networking sites (3 million friends on Facebook itself) and posted nearly 2,000 YouTube videos which were watched over 80 million times. At its peak, their website, MyBarackObama.com, had 8.5 million monthly visitors and produced 400,000 blog posts. In order to ensure that their contents were found by people, the Obama campaign spent .5 million on Google search in October alone, 0,000 on Advertising.com, 7,000 on Facebook in 2008, etc. Currently, Obama's Twitter account has close to 6 million followers.

In 2010, after the earthquake happened in Haiti, many of the official communication lines were down. The rest of the world was not able to grasp the full picture of the situation there. To facilitate the sharing of information and make up for the lack of information, social media came in very handy to report the news about the affected area on what happened and what help was needed. Tweets from many people provided an impressive overview of the ongoing events from the earthquake. BBC covered the event by combining tweets from the work of its reporter Matthew Price in Port-au-Prince at the ground. Guardian's live blog also used social media together with the information from other news organisations to report about the rescue mission.

It has been two years since CNN officially launched iReport as a section of its website where people can upload video material, with contact information. During the Haiti crisis, CNN had published a range of social media material but not all the materials were verified. The editorial staff would vet the reports from the citizen journalists and labeled them differently compared to unverified contents. On Facebook, a group, named "Earthquake Haiti", was formed to show support and share updates and news. It had more than 14,000 members and some users even pleaded for assistance to the injured Haitians in the group. Using email, Twitter and social networking sites like Facebook, thousands of volunteers as part of Project Ushahidi were able to map reports sent by people from Haiti.

The most impressive part of the social media's impact on Haiti is the charity text-message donations that soared to over million for the victims in Haiti. People interested in helping the victims are encouraged to text, tweet and publicize their support using various social networking sites. The Global Philanthropy Group had also started a campaign to ask wealthy people and celebrities, like Ben Stiller and John Legend to use Twitter and Facebook to encourage others to give to UNICEF. An aid worker, Saundra Schimmelpfennig, allowed the advice from other aid workers and donors to post on her blog regarding to choosing which charitable organisations to support. In the meantime, donors were asking questions in Twitter, Facebook and blogs about their donations and endorsements of their favourite charities. After every crisis, the social media for social cause becomes a more effective medium to spread the word.

Negative Effects of Social Media

There are always two sides of every coin. Social media is just a tool or mean for people to use. It is still up to the users on how to use this tool (just like a knife, can help you to cut food or hurt others). Pew Research Center's Internet & American Life Project and Elon University's Imagining the Internet Center conducted a study on "The Future of Online Socializing" from the highly engaged, diverse set of respondents to an online, opt-in survey consisted of 895 technology stakeholders and critics. The negative effects presented by the respondents included time spent online robs time from important face-to-face relationships; the internet fosters mostly shallow relationships; the act of leveraging the internet to engage in social connection exposes private information; the internet allows people to silo themselves, limiting their exposure to new ideas; and the internet is being used to engender intolerance.

Some respondents also highlighted that there will be development of some new psychological and medical syndromes that will be "variations of depression caused by the lack of meaningful quality relationships", and a "new world society". The term, "Social Networking", has begun to deceive the users to believe they are social creatures. For instance, spending a couple of hours using Farmville and chatting with friends concurrently does not convert into social skills. People become dependent on the technology and forget how to socialise in face-to-face context. The online personality of a person might be totally different from his/her offline character, causing chaos when the two personalities meet. It is apparent in online dating when the couple gets together in face-to-face for the first time. Their written profiles do not clearly represent their real-life characters. It is more enticing for people to type something that others want to hear than saying the truth.

Besides the "friendship", creators of social networking sites and users redefine the term, "privacy" in the Internet as well. The challenge in data privacy is to share data while protecting personally identifiable information. Almost any information posted on social networking sites is permanent. Whenever someone posts pictures or videos on the web, it becomes viral. When the user deletes a video from his/her social network, someone might have kept it and then posted it onto other sites like YouTube already. People post photographs and video files on social networking sites without thinking and the files can reappear at the worst possible time. In 2008, a video of a group of ACJC students hazing a female student in school on her birthday was circulated and another video of a SCDF recruit being "welcomed" (was hosed with water and tarred with shoe polish) to a local fire station made its way online.

Much news has been reported about online privacy breach in Facebook and Facebook is constantly revising their privacy policy and changing their privacy controls for the users. Interestingly, even when users delete their personal information and deactivate their Facebook account, Facebook will still keep that information and will continue to use it for data mining. A reporter asked whether the data will at least be anonymized. The Facebook representative declined to comment.

In the corporate world, human resource managers can access Facebook or MySpace to get to know about a candidate's true colours, especially when job seekers do not set their profiles to private. Research has found that almost half of employers have rejected a potential worker after finding incriminating material on their Facebook pages. Some employers have also checked the candidates' online details in Facebook pages to see if they are lying about their qualifications. Nowadays, younger generations have a complete disregard for their own privacy, opening doors to unwelcome predators or stalkers.

Impact of Social Media on Society
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Having strong interest in personal development and helping others.

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How to Improve Website Traffic Fast

You have gone to the work of creating a site, but nobody is visiting! This is a common problem that many people have when they create their first website. The truth is, you are going to need to find out how to improve your website traffic. Below are some simple things you can do to improve the traffic you get daily.

The first thing you should do if you want to learn how to improve website traffic is to use accurate and targeted keywords. If your site is about weight loss diet pills, then using "weight loss" as a keyword is a bad idea. That keyword would have too much competition. Use Google's keyword tool to find a keyword that is relevant, but has little competition and a lot of searches.

Make use of the description meta tag for your site and use it to describe your company. Many people overlook this simple step, which can help drive many visitors to your site. Keep it short and to the point, as you have a limited amount of space.

How to Improve Website Traffic Fast

Try out different marketing techniques. There are many free techniques you can use like article marketing, forum marketing, social marketing and so on. Try out various forms of marketing until you find the one that works best for your website.

Make your site user friendly. Nobody wants to go to a site that takes forever to load or has text so small they can't read it. Take some time to make your site more presentable.

When you want to know how to improve website traffic, following the above steps will definitely help you achieve that goal. Remember that there are a lot of sites out there, and you will need to make yours stand out from the crowd.

How to Improve Website Traffic Fast
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Gina Corcoran is an expert on how to improve website. She contributes articles to WebBriefcase.Com.Au, providing tips and tutorials on how to improve website. Check out the website today!

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