new motorcycles

La Suzuki GSX-R fête ses 30 ans en 2015, mais ne recevra son cadeau qu'en 2016 avec une toute nouvelle mouture du vaisseau amiral de la gamme. La firme d'Hamamatsu présente en effet une GSX-R 1000 revue et corrigée pour ce salon de Milan, avec un nouveau 4-cylindres à distribution variable. Toutefois ce modèle reste pour l'heure baptisé "Concept" et ne devrait pas être disponible en concession tout de suite...

La dernière refonte profonde de la GSX-R 1000 date de 2009, et même si 2012 puis 2015 (version ABS) lui avaient apporté des retouches, une évolution sérieuse du modèle commençait à se faire attendre. Surtout que le constructeur et le modèle continuent à briller en endurance, champions du monde encore cette année avec le SERT de Dominique Méliand. Et que les autres constructeurs ont mis le paquet en 2015 : Yamaha pour sa nouvelle R1, Aprilia pour sa nouvelle RSV4, Ducati pour sa nouvelle Panigale 1299, BMW pour sa S 1000 RR retouchée, Kawasaki pour ses H2 - H2R et sa nouvelle ZX-10R 2016 tout récemment... Sans oublier Honda avec sa RC213 V de route, dont on attend tout de même une version accessible avec une nouvelle CBR 1000 RR.

Une nouvelle Gex arrive donc pour 2016 (si tout va bien). Pour l'heure, c'est une GSX-R 1000 "Concept", ainsi définie par le constructeur :

"Elle représente la plus puissante, aux accélérations les plus extrêmes, et la plus rapide des GSX-R jamais construites. C’est la plus légère, la plus compacte, la plus aérodynamique et la plus maniable des GSX-R1000, dotée d’une réponse à l’accélération immédiate en présentant une meilleure efficacité de combustion.
 Elle est équipée d’un package d’aides électroniques embarquées pour la gestion du moteur qui s’utilisent de façon instinctive, naturelle et sans aucune complexité."

Les infos dont nous disposons à l'heure actuelle sont assez minces. Suzuki annonce être reparti d'une feuille blanche pour concevoir ce nouveau millésime, avec pour objectif de "reconquérir la couronne de reine des Superbikes". Elle devra pour cela afficher un rapport poids/puissance comparable à celui de ses concurrentes : 200 kg avec les pleins et 200 ch, c'est aujourd'hui le minimum... Et bien sûr un moteur Euro4.

Voici ce que l'on sait de la fiche technique de la nouvelle GSX-R 1000 2016 à ce jour :

Moteur
- Nouveau 4 cylindres en ligne de 999 cm3 refroidi à eau, double ACT, à distribution variable, contrôle des soupapes par linguet, double rampe d’injection et valve d'équilibrage entre les tubulures de sortie de cylindre (liaisons 2-3 et 1-4) et le collecteur d’échappement. Le but est de mieux remplir le moteur en bas et à mi-régime pour augmenter la souplesse et aussi la puissance pour plus d'efficacité en sortie de courbe à l'accélération. Suzuki installe également des injecteurs double.

Assistances :
- Accélérateur électronique “Ride by wire”
- 10 réglages d’antipatinage
 S-DMS (Suzuki Drive Mode Selector)
- ABS controlé électroniquement
- Shifter up and down

- Assistance au démarrage “Launch control system”

Châssis

- Nouveau cadre en aluminium

Carénage
- Nouveau carénage aérodynamique avec toujours un phare central en losange. Suzuki ne cède pas au double phare. Les feu de position passent au led et sont détaché du phare. Les clignotants ne sont plus intégrés.

- Feux avant et arrière à LED
- Tableau de bord 100% LCD
- Feux de position à LED
- Clignotants à LED

Suspensions

- Fourche inversée Showa BFFR (Balance Free Front forks). Donc équipée de double valve hydraulique et de réservoir d'expansion.
- Amortisseur Showa BFRC LiteR (Balance Free Rear Cushion), double clapet et bombonne additionnelle.

Le but est une meilleure efficacité en usage inténesif, tout en offrant un meilleur confort par une gestion plus fine et stabilisée de la compression et du rebond. On gère ainsi la compression et la détente séparement.







Lien:
Essai Suzuki GSX-R 1000 2012
LA VIDEO


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Honda introduces new models for 2015






In recent new-model releases, Honda has covered an extensive span across all categories with more than 20 exciting new powersports products. This remarkably wide variety has impacted virtually all segments of the market, from lightweight, fun bikes such as the Grom™ and 500 series, to big-displacement trendsetters such as the Valkyrie®, F6B and CTX1300, from the innovative Pioneer™ side-by-sides to great new ATVs.

What more can Honda possibly do for 2015? Plenty.
“Honda has a deeply rooted drive toward innovation,” said Powersports Press Manager Bill Savino. “That’s something Honda has repeatedly demonstrated throughout its history in its role as market leader. For 2015, we’re pressing forward with more innovative new products, as well as updates to some of our most popular models.”







2015 Honda NM4 Product shot
NM4:
If you’ve ever wanted to transport yourself into the future, this is your machine. By design, the NM4 shakes up the status quo and explodes conventional barriers in order to attract a whole new segment of forward-thinking riders to motorcycling. Beneath its futuristic bodywork there’s a 670cc, liquid-cooled, parallel-twin engine with four valves per cylinder, automatic dual-clutch transmission and ABS. Storage pockets in the fairing plus saddlebags add real-world utility, and the rear turn signals are neatly integrated into the rear bags.

2015 Honda NM4 Product shot

The rider settles easily onto a comfy seat that’s perched a low, 25.6 inches off the ground, and there’s also a cool and practical rider backrest feature—the passenger seat flips up and can be set at three different angles and slides fore and aft to one of four positions. Full LED lighting lets the NM4 stand out whether it’s coming or going, the fat, 200mm rear tire imparts a cool look, and the meter display can be illuminated in any of 25 different color choices—nearly one for every day of the month. All this and more add up to one of the coolest new bikes in the Honda line.

Color: Black Metallic
Price: $10,999
Availability: June






2015 Honda PCX150 Product shot
PCX150:
The PCX150 stands out as a best-seller worldwide thanks to its modern design and remarkable value for money in terms of initial purchase price, low operating costs and thrifty fuel efficiency. Now the next generation arrives. Its low-friction Enhanced Smart Power [eSP™] 153cc, liquid-cooled engine is even more efficient than before, and a larger, 2.1-gallon fuel tank helps give it greater range between fill-ups too.

HONDA

honda 2015


HONDA models 2015The PCX150 also gets a new look and increased comfort and convenience features, including new seating for rider and passenger comfort. Stylish LED headlights, taillight and turn signals add a trendsetting touch, and a handy 12-volt accessory socket serves as a convenient charging station for personal electronics.
2013-honda-pcx150-13_600x0w
With a light curb weight of 295 pounds, a nimble, 51.8-inch wheelbase and a low, 29.9-inch seat height, the PCX150 serves as an easygoing ride that adds a big element of fun to the day’s travels.
Colors: Metallic Black, Pearl White
Price: $3449
Availability: July

They say that the eyes are the windows to a person’s soul. Take a look into a person’s eyes and you can gaze deep into their feelings emotions and mood. The eyes of a person can be warm and bright or cold and stray and we can know it all by just looking at them. Each and every person in the world is blessed with eyes and each pair of eyes are brilliant in their own sweet ways. We often see some people who have really great eyes and wish we could have eyes like them but one must always remember that the very fact that you have an eyesight is a great gift of nature and we must be ever-so-grateful about it. The various scintillating colors of a person’s eyes often attracts us towards them. But did you know that the color of a person’s eyes add more than just a beauty factor in the life of that person? Did you know that your eye color can tell a lot about you and your personality? If you didn’t know about this, fret not; We are here to tell you all that you need to know about the different eye colors and what they say about you. Take a look –






Black
Different Eye Colors And What They Say About You - Black
One of the most surprising things about the black colored pair of eyes is that true black eyes are very rare. What we see and call as black eyes are in actuality just very dark brown eyes. The dark brown or black, as we may call it for own usage is often associated with night, mystery and intuition. People with black eyes are said to be very trustworthy and responsible. They are secretive but will never let your secrets out to anyone. They sometimes mistrust people and are reluctant to start friendships and to fall in love. But when they do begin a relation, they are loyal till the very end. They are extremely hardworking and practical and will always give their best shot at whatever it is that they are doing. They are said to be spiritual, passionate and optimists. They always know how to show their worth to others.

Brown
Different Eye Colors And What They Say About You - Brown
The most common eye color in the world is brown. When we say brown, we talk about light to medium brown and not very dark brown. People with brown eyes are attractive and confident. It is a strong and rich color and it is associated with earth and thus, things like simplicity, creativity and positivism are some things that you can always find in people who have such brown eyes. They are independent, polite, caring and love making new friends and they are always up for trying new things in life. They are also practical but when it comes to the people they care about, practicality tends to take a back-seat as love and care overtakes it. They are usually the happy-go-lucky people who don’t care much for earthly possessions and are close to all things nature. Even though they are self-confident and determined, sometimes, they can have a hard time trying to express themselves to people. Great lovers and mighty trust-worthy, these people are the ones who you can go to for any help and they will go out of their way to make sure you are happy and satisfied.

Hazel 
Different Eye Colors And What They Say About You - Hazel
Hazel is a beautiful mixture of brown and green and this eye color looks breath-takingly good. Elegant is the first word that is associated with people with hazel eyes. They are very spontaneous, fun-loving and always up for an adventure at point of time. Going with the flow and adapting easily to any situation is definitely their forte. They are brave and courageous people who encourage diversity and they tend to get bored of monotony very easily. They love to try new things. Their beauty often attracts many people to people with hazel eyes but the relationships of hazel eyed person may not last very long unless you are THE ONE for them. Mischievous and sensual in equal measure, they make for great personalities. One thing that you need to be aware of is their temper. If you can handle that, then you are in for a joy-ride.


Grey 
Different Eye Colors And What They Say About You - Grey
Grey is a color that dominated a lo in our life. As they say, life is not just black and white but just different shades of grey. Similarly, people with grey eyes and born to be dominant and leaders. Strong in nature, wise and gentle are some of the most important attributes that they possess. One must know that they are very gentle. In fact, people with grey eyes are the least aggressive people of all. They put all their passion in whatever they do, be it profession or personal. They take love and romance very seriously and these are not the kind of people whom you will see fooling around. They are creative and imaginative, and flexible in their attitude – the 3 qualities that every great leader possesses. Their inner strength, analytic thinking and rationality given them an upper hand in taking a leading rose in any situation. These are great people to be around and their company will surely have a posiive effect on you as well.

Green
Different Eye Colors And What They Say About You - Green

Green and greenery is always a breath of fresh air and rejuvenation. So obviously, people with green eyes are like a gust of strong and fresh winds. They always have a room of mystery and enigma around them and a look into someone’s green eyes can make you get lost in them within seconds. Intelligent and always curious, green eyed people are always the first to take interest in something new. They have an incredible zeal and zest for life and for living live to the fullest. They are passionate about many things. And of course, with an eye color so enchanting, they tend to be very attractive and beautiful as well. The only negative factor is that they get jealous very soon. But overall, the positives defeat the negative. Youthfulness oozes out of them and the compassion and vibrancy that they bring along wherever they go is contagious.

Blue
Different Eye Colors And What They Say About You - blue


We leave the best for the last always, don’t we? There is something about the blue color that is so fresh and lively that people always desire this color and are instantly attracted towards it. No prizes for guessing that blue eyes are the most desired eye color in the world. Peaceful, smart, kind and full of youth and life, blue eyed people have long-lasting relationships and are  very energetic. But the most prominent feature among them is their inherent desire to make other people happy. Blue eyed people will go the extra mile just to make sure that you are happy with utmost kindness and sincerity. This one feature is very rare and that is what makes the blue-eyed person so appealing to us. They are very keen on observing things, are extroverts and always happy-go-lucky. A person with blue eyes wants a long-lasting and a full-commitment and a no-bullshit relationship. Once they have that, they will do everything under the sun to make their better-halves happy. We all want a blue-eyed person in our lives, do we not?

Motorcycles small volume, are all more wanted. This trend dictates that the Asian market gradually affecting the Europe, where every day we find more and more of these models of motorcycles. The Japanese are well done their homework so they dominate when it comes to motorcycles with aggregates below 600 cc.

The only competitor in this class is the KTM because Triumph has not yet completed its announced models. Late start for the European market leader BMW Motorrad who are only now entering the battle for share of the pie in this segment. BMW Motorrad and Indian TVS last year have concluded a partnership that will bring motorcycles whose volume will be less than 500 cc. While in Asia, these motorcycles sold under the TVS badge in markets that are important to BMW will bear its mark. For now it is known how have planned a small enduro and naked, and will be the first to market naked model, through two years.






According to current stories BMW naked small volume will be powered by a single cylinder 300 cc engine which means it will compete with Kawasaki, Yamaha and Honda motorcycles of the same volume.

Though motorcyle riders may not be bombarded with next-year releases the same way car and truck drivers are, the crop of 2015 bikes is already shaping up to be something special. Harley-Davidson, the industry leader, unveiled a once-in-a-decade, all-new bike aimed at bringing in a younger and city-based clientele earlier in the year. That 2015 model looks poised to be a hot item across the bike-riding nation.

Elsewhere, an alternative to the Ducati Multistrada is arriving from an Italian stalwart, while a Victory classic and small-engine Suzuki bike are making their way in the lineup debuting in 2014. Here are six hot motorcyles appearing with a 2015 model-year badge.

Yamaha nr400

1. 2015 Yamaha SR400 ($5,990)

Yamaha shows how old can be new again with its 2015 SR400 bike from Japan. Touches worthy of the twenty-first century include electronic fuel injection and disc brakes, but Yamaha keeps one foot in the Steve McQueen era by foregoing an electric starter in this new release. In other words, anyone longing for an up-to-date bike that still requires a kick-start will find plenty to love in the SR400.

Powered by a 399 cc air-cooled single-cylinder engine (one intake, one exhaust), Yamaha clearly aimed for simplicity in the new bike, which can get up to 66 mpg. As an assist to anyone who’s had trouble firing up a one-cylinder engine in the past, Yamaha provides a touch of modernity with the combination of decompressor and useful piston position indicator. As far as styling goes, the 2015 SR400 shares a lot in common with the original 1978 beauty.
honda NM4_2015

2. 2015 Honda NM4 ($10,999)






 2015 Honda NM4Honda hinted at the future of its smaller-engine bikes with the Vultus concept, but in the 2015 NM4 it is delivering a model for consumers featuring the imposing front-end style. Powered by a 670 cc liquid-cooled parallel twin engine, the bike will deliver low-rev juice that promises to handle with ease.

Once you start using the paddle-like buttons to engage the six-speed automatic dual-clutch transmission, you’ll feel the full reach of 2015 bike technology. As for comfort and control, the cozy 25.6-inch seat height will give beginners a leg up in managing any ride. This bike arrives in the U.S. in June 2014.
2015 Suzuki TU250X

3. 2015 Suzuki TU250X ($4,399)

There continues to be an interest for entry-level bikes in the U.S., and Suzuki is obliging the market with the TU250X new for the 2015 model year. Available everywhere except emissions-obsessive California, this 249 cc air-cooled treat has a five-speed, constant-mesh transmission and weighs in at 326 pounds.

No fuel economy quote is available as of yet (hence the lack of California availability), but expect a great deal of efficiency as well as range in the 3.2 gallon tank. Pricing on the 2015 has not been raised since Suzuki’s last model TU250X from 2013.
2015 gunner-p2

4. 2015 Victory Gunner ($12,999)

Victory showed off its 2015 Gunner at the Chicago motorcycle show in February, and the updated model is already in production and ready for riders in 2014. Sporting the 4-stroke, 50-degree V-twin (Freedom 106) engine, the urban cruiser packs 110 lb-ft of torque to make highway rides a pleasure, while the 4.5-gallon tank provides enough range to keep riders on the road. A recall for a crankcase issue went out for some 2015 Gunner models built between January 22 and April 25 if this bike is on the horizon.
2015 harley 750

5. 2015 Harley-Davidson Street 750 (est. $7,500-$8,000)

It’s been over ten years since Harley-Davidson debuted an all-new bike, so word of the Street 500 and 750 is traveling fast. Built for urban riders who want an engine somewhat smaller than the 883, the Street 750 provides substantial power for the everyday with 58 horsepower and 43 lb-ft of torque. Factoring in a weight of 489 pounds at the curb, there’s plenty of zip to enjoy in the Street 750.

Harley’s new Street line will feature the Revolution X liquid-cooled engine with six-speed transmission designed for cityscapes. As always, the engine will be tuned for that signature rumble.

caponord 1200

6. 2015 Aprilia Caponord 1200 ($15,499)

Ducati has cast a substantial shadow with its Multistrada adventure touring bikes, but Aprilia shows you can provide power and flair for thousands less with the 2015 Caponord 1200. For the coming model year, U.S. riders get a look at the 1197 cc-powered beast that disappeared for a few years stateside. Aprilia traction control, cruise control, and ABS are all on the menu in the new model.

Power output in the liquid-cooled DOHC can hit 125 horsepower and max 85 lb-ft of torque in this Aprilia, while options of Touring, Sport, and Rain (max 100 hp) allow for advanced control of the bike in motion. The Caponord 1200′s semi-active suspension provides another layer of advanced technology. Fuel economy is in the range of 40 mpg, while the tank holds 6.3 gallons.

good.”

 Suzuki introduces new models for 2015





The spirit of adventure has always led explorers to go farther and to see more. With this “more adventures” attitude, Suzuki creates its 2015 Adventure motorcycle lineup. New for 2015, Suzuki presents the V-Strom 650XT ABS. Twelve years after the birth of the V-Strom series, and following the introduction of the V-Strom 1000 ABS, the V-Strom 650XT ABS evolves from the top seller in the 650cc to 800cc dual-sport class – the V-Strom 650 ABS – and expands its versatility with Suzuki’s unique reverse spoke rims, a wider range of accessories and more adventurous styling. Its distinctive front end incorporates a beak-like front cowl that extends into the front fender – it resembles the 1000cc big brother.
The new V-Strom
650XT ABS is available in a Metallic Matte Fibroin Gray color, for a suggested retail price of $10,399.

Just a short two years removed from a complete redesign, the 2015 V-Strom 650 ABS continues to be a top seller, and for good reason. From its powerband-friendly 645cc V-twin engine to impressive styling that is a versatile as it is functional, the V-Strom 650 ABS is an environmentally friendly vehicle that has excellent fuel economy for daily commuting and weekend touring. The Suzuki V-Strom 650 ABS Adventure returns for 2015, featuring hard saddlebag luggage. This model is just what you dreamed of to take on your exotic getaway. The V-Strom 650 ABS is available in two colors: Pearl Bracing White, Metallic Triton Blue, both for a suggested retail price of $8,549. The V-Strom 650 ABS Adventure, with bags, is available in Metallic Fibroin Gray for a retail price of $10,049.





Returning for 2015 is the V-Strom 1000 ABS. It’s where size, weight, power, and maneuverability come into balance thanks to Suzuki design and engineering; this adventure motorcycle was made to conquer every road. It handles city traffic as easily as a rough dirt road. One of several leading features on the V-Strom 1000 ABS is its Traction Control System. The three-mode system continuously monitors the front and rear wheel speeds, and gets information from the throttle position sensor, the crank position sensor, and the gear position sensor. It quickly reduces engine output when it detects wheel spin. This V-Strom is powered by a 1037cc, 90-degree V-Twin thoroughly updated for 2014 to deliver balanced power for varied riding conditions. Also improved or redesigned for 2014 were the fuel injectors, magneto, idle speed control, radiator, clutch, transmission, exhaust, suspension, and much more.

The 2015 lineup also features the V-Strom 1000 ABS Adventure, which takes the standard V-Strom 1000 ABS and adds the following key accessories: Under cowl, hand guards, touring windscreen, side cases and mounting brackets and accessories bars.

The V-Strom 1000 ABS model is available in Glass Sparkle Black for a retail price of $12,699. The Adventure model with hard luggage bags comes in Pearl Glacier White for a retail price of $13,999.

Major features of the new 2015 Suzuki V-Strom 650XT ABS:

    Versatile, dependable 637cc V-twin engine
    Finely tuned Fuel injection system
    Lightweight, compact Aluminum frame
    Newly equipped, spoke wheel rims and tubeless tires
    Lightweight digital ABS
    Comfortable, upright riding position
    Informative, multi-function instrument
    Three-way adjustable windscreen
    Tool-less adjustable rear suspension
    Low seat height
    Newly designed, distinctive beak design
    Narrow and compact bodywork
    Newly designed top case and side cases

Specifications

Engine type: 4-stroke, liquid-cooled, DOHC, 90° V-Twin
Engine displacement: 645 cc
Bore x Stroke: 81.0 mm x 62.6 mm (3.2 in x 2.5 in)
Fuel system: Suzuki Fuel injection
Compression ratio: 11.2 : 1
Ignition Type: Electronic ignition (Transistorized)
Transmission: 6-speed constant mesh
Overall Length: 2290 mm (90.2 in)
Overall Width: 835 mm (32.9 in)
Overall Height: 1405 mm (55.4 in)
Wheelbase: 1560 mm (61.4 in)
Ground clearance: 175 mm (6.9 in)
Seat Height: 835 mm (32.9 in)
Curb mass: 215 kg
Suspension, Front: Telescopic, coil spring, oil damped
Suspension, Rear: Link type, coil spring, oil damped
Brakes, Front: Disc brake, twin
Brakes, Rear: Disc brake
Tires, Front: 110/80R19M/C 59H, tubeless
Tires, Rear: 150/70R17M/C 69H, tubeless
Fuel tank capacity: 20.0 L (5.3 U.S. gal.)
Color: Metallic Mat Fibroin Gray

NEW 2015  Honda CBR250R vs Yamaha YZF-R15





Similarity is a strange characteristic, since it almost always incites a direct comparison. Carrying the same displacement of 250cc, the newly launched Honda CBR250R and the Kawasaki Ninja 250R suffer from a similar fate. I say suffer, since anyone who has ridden the two bikes knows that apart from the cubic capacity, there is little similar between the two bikes, and that is unfair to both. For the Kawasaki, it is about being pitted against a much cheaper motorcycle that should technically be one segment below itself. And for the baby-CBR, it’s about needing to punch way over its weight, a street-spec single-cylinder going up against a scaled-down, multi-cylinder sportsbike.






So we decided to do a quick comparison between the new Honda and the scalpel sharp Yamaha YZF-R15. A quick comparison is what we churn out from our office desks - it means we didn’t take the two bikes out on the road side-by-side but having ridden enough of both, decided to pen down the thoughts off the top of our heads to paint a better picture. On paper again, the two bikes are very dissimilar for a straight scrap, but we know too many of our readers, who find the Ninja 250R way beyond their budgets, were looking at an R15, and would want to know if they should shell out the extra money for the CBR instead. Short reply – if you are not a cornering junkie, yes.

If you are into learning the art of cornering and wish to have a race-replica that’s affordable though, there still is nothing that comes close to the R15. I have been using it as my long termer for quite a while now, and everyday I ride it makes me love it even more. The bike does everything right – it is neutral in its handling, light and nimble enough to change direction at the speed of thought, has beautiful brakes that can comfortable bring you to a halt from whatever speed the bike is capable of – and all that is wrapped into a chassis that speaks to you but never shouts. The engine is refined and revvy, and match the best in its class in terms of acceleration and top speed. It has its shortcomings as a city commuter though, starting from the seating position, and ending thereabout. Fantastic bike. But too focused.

That’s where the Honda CBR250R takes the game away. Of course, it has a lot more power and grunt which means its comfortable cruise speeds are higher than the R15’s. It also has a significant ‘big bike’ feel to it when compared to the minimalist Yam. The seating position is more comfortable too, which means the CBR is set to become the de-facto sports tourer for the nation. But take it out on a set of demanding twisties, and the 45 kilo additional weight compared to the R15 begins to show as clear as the sun. The soft suspension which soaked up everything in its path suddenly becomes the root of all nervousness mid corner. Exits are quick and effortless, but big front-end dive under brakes makes the whole corner entry experience less spontaneous. Don’t expect to get your knee down anytime soon. This is a bike to take things easy on.


By the end of our quick comparo, we get a feeling of being unfair once again, but that’s just the CBR250R’s fault for straddling the sparse Indian performance bike space so well. Or, looking at it another way, it provides the perfect rung to climb on to if the R15 is too little and the Ninja too much. Plus, if you are the sort who does not have a sufficient explanation to the patent question about why the R15’s rear tyre is so skinny, you won’t have to face that question again. At an additional cost of about Rs 70,000, you get a bike that cannot do things half as well as the R15 can, but can do twice as many things instead.

25 Easy Ways To Fit In 10 Minutes Of Exercise





Stolen Moments Add Up
Experts recommend working out 45 minutes to an hour a day (30 minutes for beginners) for weight loss and fitness. But if you're like most women, you don't always have a block of 30 to 60 minutes a day to devote exclusively to doing your workouts.

Lest you think that short bursts of activity have a negligible effect on your fitness program, think again. One study found that women who split their exercise into 10-minute increments were more likely to exercise consistently, and lost more weight after five months, than women who exercised for 20 to 40 minutes at a time.

In a landmark study conducted at the University of Virginia, exercise physiologist Glenn Gaesser, PhD, asked men and women to complete 15 10-minute exercise routines a week. After just 21 days, the volunteers' aerobic fitness was equal to that of people 10 to 15 years younger. Their strength, muscular endurance, and flexibility were equal to those of people up to 20 years their junior. "It would be useful for people to get out of the all-or-nothing mind-set that unless they exercise for 30 minutes, they're wasting their time," says Gaesser.







Breaking exercise into small chunks on your overscheduled days can also keep your confidence up, since skipping it altogether can make you feel tired, guilty, or depressed. Keep in mind, though, that short bursts of exercise are meant to supplement, not replace, your regular fitness routine.

Here are simple, practical ways to work exercise into your day even when you're short on time:

Around the House

1. When you go outside to pick up your morning newspaper, take a brisk 5-minute power walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or do a treadmill workout while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cluff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting
7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

At Work
11. Walk to work if you can. "I walked to work for months, 1½ miles each way," says Mary Dallman, PhD, professor of physiology at the University of California, San Francisco, and she really saw results.

12. If you dine out on your lunch hour, walk to a restaurant on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early (or take some time afterward), and do some extra walking.

14. On breaks, spend 5 to 10 minutes climbing stairs.

15. If you're pressed for time and must wait for an elevator, strengthen your core with ab exercises. Stand with your feet parallel and your knees relaxed. Contract the muscles around your belly button. Then elevate your upper torso, and release. Finally, contract your buttocks for a few seconds.

16. Use a ringing phone as an excuse to stretch your back. Stand with your feet astride. Imagine that you are encased in a plaster cast from your waist to your head. Gently tilt the lower part of your pelvis backward. Contract your abdominal muscles. Then gently tilt your pelvis forward.

When You're Watching TV
17. Put away your remote and change channels the old-fashioned way—by getting up and walking to the television set.

18. Dance as if you were 16 again. Put on a music program or MTV. Then dance like crazy, advises Peg Jordan, PhD, RN, author of The Fitness Instinct. "Free yourself to think of movement as something that you have a right to do," she says.

19. During commercials, jog in place. A 150-pound woman can burn up to 45 calories in 5 minutes. Or try our Couch-Potato Workout.

20. Do leg exercises and lifts with small weights while you watch The Weather Channel, cooking shows, movies, or the news.

While Traveling
21. Pack your sneakers and a fitness DVD. Call ahead to make sure your room has a DVD player. If it doesn't, ask to rent one from the hotel.

22. If you're traveling by car, stop twice a day for short, brisk walks and some stretching.

23. During layovers at airports, avoid the mechanized "moving carpets" that transport travelers from concourse to concourse. "If you're in between flights, walk around the concourse as much as you can," suggests Cluff.

24. Book a hotel room between the fifth and eighth floors, then ignore the elevator. Better yet, take two stairs at a time. (Check with the hotel first because for security reasons some hotels do not allow guests to use stairs except for emergencies.)

25. Do calf stretches while riding in elevators.

Adapted from Fit Not Fat at 40-Plus

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