If you want to ride dirt roads and trails get one that more like a mountain bike. It will have a little sturdier frame, fatter tires -far better on dirt and gravel. Most are muti-speed and I would recommend this. The tires should have some tread to give you traction in soft dirt and gravel but not too much as to make pavement riding rough.

It would do you well to visit a few bike shops to see all these different variations to get a feel of what is available. Ask questions see what the shops have to say. Explain what you want from the bike, this is a great way to zero in on what you really need.

I really can’t say I prefer a brand as there really are many good bikes from large and small companies alike. This is how I would look for one.

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The question is: does a casual fitness rider like me really going to need let’s say… Shimano 105, Ultegra, Dura-ace components; or is there something more appropriate? Mainly less expensive T.T?

Thanks everyone

how cheap. if it is very cheap then the frame is not right and most important is to start with a good frame. otherwise you should leave it and use the way it is and then try to get a better more well made and lighter frame. my bike has alot of weinmann and suntour parts and it works good how it is but someday i would put campagnolo on there and see if its better. but really even then i will like to have a better frame first.

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The SC Fitness SCT201w (Silver / White) Treadmill is engineered for sports fanatics who want to monitor and enhance their workout performance.

-

Automatic Incline, Pulse Rate Monitor, Personalised Training Programme Facility, Large Track Dimensions, Walking, Jogging and High Speed Running Facilities, Hydraulic Slow Release From Fold Function

~ Specification ~

Speed (Kph)
1-18 Km/h

Incline
0-18% powered

Running area Length
130cm

Running area Width
45cm

Pulse Sensor – Hand
Yes

Pulse Sensor – In-built receiver
Yes

Heart Rate Controlled
Yes

Console Features
1 Large Backlit LCD window

Console Feedback
Time, Speed, Distance, Calories, Pulse, Incline, Lap counter

Programs
25 including Heart Rate Control

Folding Mechanism
Yes

Max user weight
150kg

Power Supply
Mains powered

Length (In Use)
175cm

Width (In Use)
79cm

Height (In Use)
144cm

Length (Folded)
75cm

Width (Folded)
78cm

Height (Folded)
155cm

Weight (Kg)
99kg

Warranty
10 years motor, 1 year other parts & labour

Safety standards
EN957 safety tested, ISO9000:2000

-

The machine has a continuous horse power of 3.0 with a peak of 4.5.

Automatic incline helps you to make your workout hard and firm. It has a hand pulse monitor as well as infrared for heart rate measurement and it folds for easy storage. Whilst the high DC motor allows for a stearn test making this treadmill true value for money

This is a great treadmill that allows you to run, walk up anything makes you really feel as if your running up a mountain

how long should i spend in the gym?
how often?
should i use the treadmill?

please can you give me a workout that would be suitable? thanks!!

2 or 3 days a week at the gym. use the tradmill, bike , do crunches with weights and with out weights, do push ups spend between 2-4 hours at the gym each time you go xx

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Modern lifestyle has made us lead a stressful life. With busy schedules and stretched jobs, we hardly get any time for daily exercises. Hence, obesity and diabetes and various fitness disorders have become very common problems.

Need for a home gym

When you find no time to go out for exercises, having a home gym is a great relief. By using it, you can exercise and stay fit without having to go to a gym. You can workout whenever you feel like it and when you are extremely tired, you can even relieve stress by gentle workouts on your gym. You can improve your bodyline without having to regularly go out to the gym.

Why is a home gym better than a regular gym?

There can be no better place than one’s own home. That is the place where we have complete privacy. Having a home gym, you can workout with comfort and ease. It occupies less space than you’d think and you can always choose what equipment you would like to have. Home gyms offer all types of exercises that you find at regular gyms.

With your gym nearby, you have absolutely no reason to skip your exercises. Commercial gyms are often overcrowded and you may hardly get your chance at the machine you need. At home, you will definitely not have to wait until someone else completes their turn.

What equipment is needed in a home gym?

You may like to exercise for different purposes like weight loss, muscle building, body toning or fitness. You need to choose the equipment according to your needs.

You should have cardiovascular equipments like treadmill, stationary bike and a rowing machine to achieve fitness. Muscle building will require you to have dumbbells, Olympic barbell set and an adjustable bench with leg extension or leg curls attachment. You will probably also need an exercise mat.

Plan your equipment according to your budget and do take into consideration the space you can allot for your gym.

Installation of a home gym

Installation requires a proper floor plan. Floor plans help you in placing your fitness equipment in a proper place and position, and will help you with optimum utilization of space. Some equipment can be placed under staircases if they fit well. Make floor plans according to dimensions and ceiling heights.

Dimensions of equipment when you are on the equipment should be considered to make a comfortable placement. Check the power requirements of your equipment. The equipment may be self powered or may require 110v or 220v dedicated outlet. If you don’t have an outlet that suits the power requirements of the equipment, you may have to get one installed.

Flooring is also an important factor to be considered. Make sure, the flooring used for home gym goes well with your fitness goals.

Benefits/ Cost savings of a home gym

Instead of taking a membership every year at a gym center, buying a home gym can save you a lot of money. Cost saving is always an important factor to be considered. You can plan it even at the lowest budget. Some companies also offer special discounts in some special seasons.

So you can just buy one and start your fitness routine at home.

Summary:

Modern lifestyle has made us lead a stressful life. With busy schedules and stretched jobs, we hardly get any time for daily exercises. Hence, the need for a home gym.

Brooke Hayles
http://www.articlesbase.com/non-fiction-articles/home-gym-stay-fit-from-the-comforts-of-your-home-57173.html

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NAME: PATRICK CHIA SIEW CHECK

POSITION: MARINE MANAGER

NATIONALITY: MALAYSIAN / PR SINGAPORE

DATE OF BIRTH: 29 AUGUST 1967

QUALIFICATIONS: MASTER MARINER CERTIFICATE OF COMPETENCY
DECK OFFICER CLASS 1
ADVANCED DIPLOMA IN MARITIME TRANSPORTATION
COMPANY SECURITY OFFICER
ISM INTERNAL AUDITOR
FLAG STATE INSPECTOR

Experience in: MARINE INDUSTRY
-Carrying out the duties and responsibities as per the Shipboard Management System.
-Complying with STCW 95 convention, IMO – SOLAS, MARPOL, ILL convention, Class requirements during sea service on board the ship. Keeping up-to-date with latest IMO circulars.
-Central planning for optimization of cargo capacity with due regards to stability, most economical bunkering port, IMDG segregation, minimum restows and overstows, keeping vessel’s schedule and liaise closely with terminal planners at all times.
-Carrying out flag state inspections for pre-registry, condition survey, casualty investigation, bunker survey, initial survey for the issuance of interim trading certificates and exemption certificates.
-Carrying out Classification surveys for Hull & machinery on vessels and floating objects.
-Dealing with Port State Control regarding the rectification of deficiencies issued against a ship that was detained due to serious deficiencies.

PREVIOUS COMPANY’S WORK SCOPE

Throughout the term of my employment with ISClass, I was authorised to issue the following certificates to vessels and companies.

§Cargo Gear Certificate
§Cargo Ship Safety Construction Certificate
§Cargo Ship Safety Equipment Certificate
§Cargo Ship Safety Radio Certificate
§Certificate of Fitness – Bulk Cargoes
§Certificate of Fitness – Dangerous Goods
§Certificate of Fitness – Grain In Bulk
§Certificate of Fitness – Solid Bulk Cargo
§International Air Pollution Prevention Certificate
§International Garbage Pollution Prevention Certificate
§International Load Line Certificate
§International Oil Pollution Prevention Certificate
§International Sewage Pollution Prevention Certificate
§International Ship Security Certificate
§International Tonnage Certificate
§National Tonnage Certificate
§Safety Management Certificate
§Seaworthiness Certificate

Carried out various surveys and audits.

§Annual Audit
§Annual Survey
§Classification Survey
§Docking Survey
§Initial Audit
§Initial Survey
§Intermediate Audit
§Intermediate Survey
§Pre-registration Survey
§Renewal Audit
§Renewal Survey
§Statutory Survey

I was recognized for my efforts and was selected to be the overall in charge of the Marine Services Department and the Marine Management Systems Department. My responsibilities are mentioned below.

Marine Management Systems Department Head
§Act as internal quality auditor (if required)
§Attend to ship-owners’ enquiries for vessel’s audits
§Conduct of shipboard and company audits
§Conduct safety / security investigation with relevant Flag Authority
§Monitoring of customer complaints and feedback
§Plan with auditors on ISM / ISPS matters and Flag State Inspections
§Review and approve ship’s safety management manuals and ship security plans
§Review qualifications of outsourced / non-exclusive auditors
§Support the Management Representative (MR) in ISO 9001 implementation

Marine Services Department Head
§Act as internal auditor (if required)
§Assist in developing new business opportunities
§Attend to customers’ enquiries and job quotations
§Conduct accident investigation with relevant Flag Authority
§Conducting of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Handle customer complaints and feedback
§Liaise on training matters with government agencies, training institutions, etc.
§Manage marine related projects
§Management of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Marketing and sale of marine services
§Marketing of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Support the Management Representative (MR) in ISO 9001 implementation

Try contacting some of the marine survey companies and ask what their requirements are. You should be able to get their information on line.Also try Boat US.Marine insurance companies require certain companies do the surveys, so check with marine insurance companies.

Ric

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NAME: PATRICK CHIA SIEW CHECK

POSITION: MARINE MANAGER

NATIONALITY: MALAYSIAN / PR SINGAPORE

DATE OF BIRTH: 29 AUGUST 1967

QUALIFICATIONS: MASTER MARINER CERTIFICATE OF COMPETENCY
DECK OFFICER CLASS 1
ADVANCED DIPLOMA IN MARITIME TRANSPORTATION
COMPANY SECURITY OFFICER
ISM INTERNAL AUDITOR
FLAG STATE INSPECTOR

Experience in: MARINE INDUSTRY
-Carrying out the duties and responsibities as per the Shipboard Management System.
-Complying with STCW 95 convention, IMO – SOLAS, MARPOL, ILL convention, Class requirements during sea service on board the ship. Keeping up-to-date with latest IMO circulars.
-Central planning for optimization of cargo capacity with due regards to stability, most economical bunkering port, IMDG segregation, minimum restows and overstows, keeping vessel’s schedule and liaise closely with terminal planners at all times.
-Carrying out flag state inspections for pre-registry, condition survey, casualty investigation, bunker survey, initial survey for the issuance of interim trading certificates and exemption certificates.
-Carrying out Classification surveys for Hull & machinery on vessels and floating objects.
-Dealing with Port State Control regarding the rectification of deficiencies issued against a ship that was detained due to serious deficiencies.

PREVIOUS COMPANY’S WORK SCOPE

Throughout the term of my employment with ISClass, I was authorised to issue the following certificates to vessels and companies.

§Cargo Gear Certificate
§Cargo Ship Safety Construction Certificate
§Cargo Ship Safety Equipment Certificate
§Cargo Ship Safety Radio Certificate
§Certificate of Fitness – Bulk Cargoes
§Certificate of Fitness – Dangerous Goods
§Certificate of Fitness – Grain In Bulk
§Certificate of Fitness – Solid Bulk Cargo
§International Air Pollution Prevention Certificate
§International Garbage Pollution Prevention Certificate
§International Load Line Certificate
§International Oil Pollution Prevention Certificate
§International Sewage Pollution Prevention Certificate
§International Ship Security Certificate
§International Tonnage Certificate
§National Tonnage Certificate
§Safety Management Certificate
§Seaworthiness Certificate

Carried out various surveys and audits.

§Annual Audit
§Annual Survey
§Classification Survey
§Docking Survey
§Initial Audit
§Initial Survey
§Intermediate Audit
§Intermediate Survey
§Pre-registration Survey
§Renewal Audit
§Renewal Survey
§Statutory Survey

I was recognized for my efforts and was selected to be the overall in charge of the Marine Services Department and the Marine Management Systems Department. My responsibilities are mentioned below.

Marine Management Systems Department Head
§Act as internal quality auditor (if required)
§Attend to ship-owners’ enquiries for vessel’s audits
§Conduct of shipboard and company audits
§Conduct safety / security investigation with relevant Flag Authority
§Monitoring of customer complaints and feedback
§Plan with auditors on ISM / ISPS matters and Flag State Inspections
§Review and approve ship’s safety management manuals and ship security plans
§Review qualifications of outsourced / non-exclusive auditors
§Support the Management Representative (MR) in ISO 9001 implementation

Marine Services Department Head
§Act as internal auditor (if required)
§Assist in developing new business opportunities
§Attend to customers’ enquiries and job quotations
§Conduct accident investigation with relevant Flag Authority
§Conducting of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Handle customer complaints and feedback
§Liaise on training matters with government agencies, training institutions, etc.
§Manage marine related projects
§Management of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Marketing and sale of marine services
§Marketing of courses such as ISO 9001, ISO 14001, OHSAS 18001, ISO 7799, ISM, ISPS, etc.
§Support the Management Representative (MR) in ISO 9001 implementation

Try contacting some of the marine survey companies and ask what their requirements are. You should be able to get their information on line.Also try Boat US.Marine insurance companies require certain companies do the surveys, so check with marine insurance companies.