In the event you are certainly one of those individuals who leisurely pedal across the block or over a flat stretch of scenic road, you’ve got probably been riding for sheer pleasure. Riding bikes for pleasure is a superb type of aerobic exercise. But unless you map out a plan to “push yourself,” you almost certainly won’t lose much weight.
I actually get sick of hearing people say, “No pain, no gain!” However the old adage is true relating to riding bikes to drop some pounds. By pushing your cycling distance or speed, you might be 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 stopping injury!
GETTING YOUR BICYCLE READY…TO ROLL OFF THE WEIGHT
Your first concern shall be outfitting your bicycle. In the event you need an excuse to buy a recent bike, this is a wonderful 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 various gears worked, I used to be very thankful for the additional speeds. They make my ride faster and the hills lots easier to handle.
We have found the blokes on the bicycle shop to be very helpful, and anxious for our unique cycling needs. Moderately than simply steering us toward the most costly bicycle available (as I had expected), they asked how much riding we can be doing, whether we were trying for speed or leisure, and whether we can be riding on paved roads or dirt trails. While you truthfully share your goals and level of experience, the sales clerks can match you with exactly what you would like. They need you to achieve success in your biking enterprise!
Some state laws require bicycle lights. But in case you shall be riding anytime from dusk to dawn, common sense demands that you may have lights in your bicycle. These little accessories are battery-operated and last an extended time. There are a selection of lights to select from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from each the rear and the edges. Check for brightness before you purchase one. Install the sunshine where it makes essentially the most sense.
We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing a few pounds and getting in shape, this feature became a “should have.” You just cannot track your progress without knowing how far and how briskly you are riding.
In the event you have already got a bicycle, take it to the bike shop for a security inspection each season. They need to check the gears, tires and brakes to be certain every part is working properly. They will adjust your seat to suit your height and adjust the handlebars to suit your reach, making your ride more comfortable. In the event you’re lucky, they could even clean and polish your bike!
If you desire to get monetary savings in the long term, yow will discover books and videos that teach you easy methods to look after your personal bicycle. It is often an ideal idea to know easy methods to change your personal flat tire and adjust a loose chain.
One other should have is a bicycle pump. Ask your bike dealer what number of kilos of air pressure to place in your bicycle tires. Check the tires every time you get able to ride! We guessed on 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 within the water, the new sun was rapidly expanding the air within the tires-one tire blew because it sat within the car parking zone. The day within the sun was not so fun, once the pool closed and we had to attend for a truck to haul us home!
HEALTH TIP: Talk together 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 could cause pain, discomfort, and even serious blood circulation problems in avid bicyclists. At your local bike shop, you will find quite a lot of bicycle seats made specifically on your comfort and health. The salespeople at our local bike shop encouraged us to check out recent seats on our bikes for just a few days. My husband found the split seat to be more comfortable for himself, while I opted to maintain 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 essential unmentionable parts of your body.
Take into consideration your clothing…you do not have to have padded biker shorts and special clothing to begin riding bikes. There are literally scientifically engineered fabrics designed to tug sweat away out of your body in the summertime and to maintain you from getting hypothermia within the winter. But for now, just wear layers of comfortable sports clothes.
Make certain your clothes aren’t so tight that you simply are miserable attempting to pedal. But they should not be loose enough to develop into entangled within the bicycle chain, either! In the event you develop into overheated, strip off a layer. In the event you get cold, add a layer. Wear light or vibrant colours to permit drivers to see you easily.
It really helps to have a small cargo rack on the back of your bike. Mine looks like somewhat shelf over the back tire. It has two bungee cords to maintain 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 fast swig as I ride or pour some water over my pulse points to chill off a bit. Take small sips of water when needed during your bike ride, quite than chugging huge gulps.
A helmet is sort of a must. Life is crammed with hazards-and biking has its share. Be smart. Wear a helmet. You may buy a cool rear-view mirror on your helmet. The mirror helps you see when it’s secure to show and enables you to observe traffic coming up from behind.
I like to recommend wearing sunglasses-both for the sun and for bugs! At certain times of the yr, 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 will be glad you probably did!
HEALTH TIP: Shake your hands downward incessantly to get the blood flowing and to stop pain or numbness in your arms and hands.
MAPPING OUT A WEIGHT LOSS PLAN
You’ll want to keep a record of your each day weight loss program and food intake, your weekly body measurements and weight, in addition to your bicycling miles and time.
The website online http://www.OpenFitness.net is a wonderful technique to track your progress. It is vitally easy to use-simply type in your information you would like to trace. Because the only community fitness website online of its kind, you will find it to be a unbelievable motivation tool that may print out charts and graphs to indicate how much progress you’ve got made in just a few days, per week, or a month!
It keeps track of your food, vitamin, and complement intake. Hundreds of foods have already been analyzed by experts for variety of calories, fat, carbs, and protein. You just select the foods you ate from a pull down feature, and the each day total is tallied for you. Make certain you do not exercise if you’ve just eaten, or when it’s almost time for dinner. Each times will slow you down.
Irrespective of how humiliating it’s, measure your arms, legs, chest, waist, neck, hips and thighs once per week. The software keeps track of your weight and body measurements. The fun of seeing those self same inches melt away in the approaching weeks shall be definitely worth the effort. It’s especially impressive seen as a graph!
Consider investing in an instrument that truly measures body fat-there are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of loo scales that cost more but calculate body fat quite painlessly.
Attempt to ride 4-6 days per week. While you map out your weight reduction plan, your short-term goals will change as you alter. You may quickly develop stamina for longer distance. As fat turns to muscle, your speed will increase. Each week, try to extend either your mileage or your speed.
You recognize how far you’ve got been in a position to ride, to date. Start keeping track of the precise route you take, the entire mileage, and the length of time it took you. Make notes in your records for special circumstances. Did it get dark outside so that you were forced to chop your ride short? Did the road crews dump a layer of gravel in your normally paved road?
What was the weather like? Was it dangerously hot? Was it windy? The wind may be your friend or your enemy. When the wind is behind you, your ride is a breeze…but coming from every other direction, be prepared to huff and puff. Accept any length of time as a job well done and easily get the ride completed!
Finally, add an upper body workout 3 times per week. Bicycling works your legs, but to get the remaining of your body firm and trim, you’ll have to exercise your upper body, as well. The http://www.openfitness.net website online, created by an authorized personal fitness trainer, has excellent features which assist you to design and track this portion of your fitness program, as well.
Bicycle riding is a fun, inexpensive type of aerobic exercise-it’s good for each a part of you. But be warned-you might want to buy a complete recent wardrobe for the thinner, more beautifully fit body that emerges!