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Samantha's Healthy living pills

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS Hi everybody, today’s healthy living pill is about the different type of exercises you could make on Ciclotte according to the results that you would like to attain with your workouts. Last week we talked about the standard training section made of 5 minutes of warming up, 20 minutes of training, 5-10 minutes of “cool-down” and finally 5-15 minutes of stretching. This week I would suggest you how to differentiate the 20 minutes training section. If you would like to burn fats and lose weight in fact, you should extend the training section to 35-50 minutes and keep the resistance level always at the minimum: in this way you would just make an aerobic exercise. You can instead increase the resistance level if you would like to augment your mussels mass: in this case the duration may vary according to your level of training and of course according your health conditions, for which of course I remind you to respect the 20-70% rule and to contact a doctor, before doing any exercise, in case of illness or disease. I hope you that you will enjoy your Ciclotte during the week. See you next week and keep fit with Ciclotte!

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS Hi everybody, today’s healthy living pill is about the exercise to be made in order to tone-up legs and buttocks. Considering the standard training section previously presented, I suggest... to increase: • the training section to 30 minutes, and • the resistance level between the sixth and eight level It would be then good to also close the training section with 10 minutes of abdominal exercises. This will allow you to go beyond a simple aerobic work and start strengthening your muscles. As usual, of course, please remember to respect the 20-70% rule and to contact a doctor before starting any training program, or in case of illness and diseases.

THE ARTICLE OF THE WEEK: CICLOTTE ON GALA MAGAZINE _ FRANCE The Frech actress Lucies Lucas and our Carbon Fiber Ciclotte featured on this stunning issue of Gala Magazine. Have a nice Monday and keep on following us

THE ARTICLE OF THE WEEK: CICLOTTE ON QUOTE MAGAZINE Hi everybody, the article that we are pleased to share with you today, features Ciclotte on the May version of the Dutch business & lifestyle magazine “Quote”. Have a great Monday! :-)

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS Hi everybody, today’s healthy living pill is about the way to include the “jump” exercise while doing spinning work-outs with Ciclotte. So, considering the standard training section compo...sed by 5 minutes of warming up, 20 minutes of training, 5-10 minutes of “cool-down” and finally 5-15 minutes of stretching, please see in the video how you could make a series of “jumps” during the training section. I normally suggest to perform: • 2 series of 8 “stamps” / • 2 series of 16 “stamps” / • 2 series of 4 “stamps” / • 4 series of 2 “stamps” following the rhythm of the music that you are listening to. You can eventually substitute the 2 series of 4 “stamps” and the 4 series of 2 “stamps”, with 2 series of 8 “stamps” and 2 series of 4 “stamps”, keeping the resistance level low if you want to get a slimming effect, and increasing it if you want to growth your muscles mass. As usual, of course, please remember to respect the 20-70% rule and to contact a doctor before starting any training program, or in case of illness and diseases.

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS Hi everybody today’s healthy living pill is about how to keep fit while being on holiday at the seaside. Considering that we have within reach the extraordinary properties of the Sea, the best exercise that I suggest to perform is walking in the shallow water (or even with the sea-level up to your ankles) for half an hour/one hour per day . The water will provide a draining, slimming and toning effects thanks to the salt contained in the water, while walking will improve your circulation. Please don’t forget also to take care of your skin and your hair: besides using a solar cream, which is absolutely a must while lying under the Sun, I always suggest to use for both of them Argan-oil which has incredible regenerating properties.

See you in the next weeks for the next healthy living pill :-)

#ciclotte

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS THE FINAL RESUME Hi everybody, today’s healthy living pill is a bit resume of the suggestions that I gave to you in the past months. A standard training section has to be composed by : 5 minutes of warming up 20 minutes of training 5-10 minutes of “cool-down” and finally 5-15 minutes of stretching.

As anticipated, by just doing a ride at the minimum resistance level, you will make a workout which will be good for your blood circulation and which will help you burn your fats. For this reason, if you have to lose weight, I strongly advise you to start making training sections only at a low resistance level: in this way you would just make an aerobic exercise. The training sections can be extended up to 35-50 minutes. When you will have lost the fat in excess, you will be ready to start working on toning up your body up and increase your mussels mass. At that stage, if you will desire to tone-up legs and buttocks, you should increase the training section to 30 minutes (or more according to your level of training and health conditions) and raise the resistance level between the sixth and eight level. I also suggest you to make some “spinning jumps” (see the video previously posted http://www.youtube.com/watch?v=260Ht5b5YUw&list=PLBFF7C9FD93C0AB92&index=3&feature=plcp). This will allow you to go beyond a simple aerobic work and start strengthening your muscles. If afterwards you want to “work” on your abdomen, it would be good to close the training section with 10 minutes of abdominal exercises. As usual, of course, please remember to respect the 20-70% rule and to contact a doctor before starting any training program, or in case of illness and diseases. Keep on enjoying your Ciclotte and, of course, keep on following us on our social media pages :-)

WEEKLY APPOINTMENT: SAMANTHA'S HEALTHY LIVING PILLS The first article that I suggest you to have a look at… Hi everybody, as anticipated last week, today’s healthy living pill is the first one about the articles that I will select for you ...in order to keep fit, either with or without, an exercise bike. In the article published by BBC that you will be able to read by clicking on the link here below, you will see the basic functions and exercises that you can perform on an exercise-bike. I decided to select it for one reason in particular: at the end of the article it talks about the way you should pedal. The most important part of cycling, in fact, is the pedal stroke: the secret to this is to apply an even amount of pressure on the pedals through the entire revolution, especially while moving the leg upwards and not just by pushing down on the pedals. This will make all the leg muscles work and reduce your exertion and fatigue during the exercise. I hope that this suggestion will help you perform a better training section and as usual I wish you an healthy week-end. Keep on following us on FB! http://news.bbc.co.uk/sport2/hi/health_and_fitness/4271158.stm

CICLOTTE ON "THE ANGEL RESIDENT"

Warm greetings to all the Londoners :-)

SAMANTHA'S HEALTHY LIVING PILLS Sport and health ..."Statistics says: those who only travel short distances can reduce the risk of death by 22 per cen"... Hi everybody ... the article that I chose today and abstracted from "StreetDirectory" underline a couple of very significative data. Now, no excuses for those who don't exercise on a bike :-) "When done properly, cycling is an effective and enjoyable form of aerobic exercise. Cycling can reduce the risk of heart disease, high blood pressure, obesity and diabetes according to a report by Kelley GA. Effects of aerobic exercise in normotensive adults, 1995. It can reduce your ‘real age', lowering it more than a decade lower than your chronological age. The indirect health benefits include reducing serious injuries caused by falls in older people, osteoporosis, and hip fractures. Statistics show that cyclists, even those who only travel short distances can reduce the risk of death by 22 per cent. Optimum results are achieved when cyclists are breathing heavily, but are not out of breath. Exercise has been shown to increase HDL (“good" cholesterol) and reduce the amount of triglycerides in the blood. Again, this means improved cardiovascular health. This leads to a reduced chance of heart blockage and reduces the risk of stroke. There are some reports that link exercise to a lowered risk of developing some cancer, like colon cancer. Cycling burns the calories in a chocolate bar or a couple of alcoholic drinks in one hour, 300 calories. Translated into modern lifestyle terms, a fifteen-minute bike ride, five times a week, burns off 11 pounds of fat a year and meets the requirements for reducing heath risks. There is a trick to exercising. Running a nine-minute-mile burns 11 calories a minute. Walking at 18 minutes per mile burns five. Faster exercise burns more calories"

SAMANTHA's HEALTHY LIVING PILLS: useful infographics on food

The best memory boosting foods

THE ARTICLE OF THE WEEK CICLOTTE IN THE CANARY WHARF MAGAZINE Ciclotte featured in the prestigious Canary Wharf Magazine, the definitive luxury lifestyle guide, featuring high profile interviews, intelligent content and contemporary design. We wish you a nice week from the snowy Bergamo :-)

SAMANTHA's HEALTHY LIVING PILLS The wonderful world of SPA to treat and take care of you body and sould Hi Everybody, today’s healthy living pill is all about SPA and the wonderful ways in which you can take care and treat your body for an... better psycho-physical life. The article that you can see here below is abstracted from “About.Com Alternative Medicine” and it is my favourite one in order to get a fast and complete idea of what hydrotherapy can be. I hope that you will enjoy it and, as usual, keep on following us on Facebook! :-) "Hydrotherapy is the use of water to revitalize, maintain, and restore health. Hydrotherapy treatments include saunas, steam baths, foot baths, sitz baths, and the application of cold and hot water compresses. There is a physiological basis to hydrotherapy. Cold is stimulating, and it causes superficial blood vessels to constrict, shunting the blood to internal organs. Hot water is relaxing, causes blood vessels to dilate, and removes wastes from body tissues. Alternating hot can cold water also improves elimination, decreases inflammation, and stimulates circulation. Hydrotherapy treatments are often given at health spas or recommended as home self-care treatments. These are some types of hydrotherapy: • Sitz bath - There are 2 adjacent tubs of water, one hot and one cold. You sit in one tub with your feet in the other tub, and then alternate. Sitz baths are recommended for hemorrhoids, PMS and menstrual problems, cystitis, polyps. • Warm water baths - Soak in warm water for up to 30 minutes, depending on the condition. Epsom salts, mineral mud, aromatherapy oils, ginger, moor mud, and dead sea salts may be added. • Sauna - Dry heat • Steam bath or Turkish bath • Compresses - Towels are soaked in hot and/or cold water. • Wraps - Cold wet flannel sheets are used to cover the a person lying down. The person is then covered with dry towels and then blankets. The body warms up in response and dries to wet sheets. This is used for colds, bronchitis, skin disorders, infection, and muscle pain. • Wet sock treatment - Used for sore throat, ear infections, headaches, migraines, nasal congestion, upper respiratory infections, coughs, bronchitis, and sinus infections. • Hot fomentation - For treatment of acute conditions such as chest colds and coughs. It seems to relieve symptoms but also decrease the length of the illness." Picture by Sarah Girard

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