Bicycling has many benefits
and it's Fun!
Bicycling is excellent for your health in a number of ways. It- is a great cardio exercise
- will increase your leg strength
- burns calories
- increases your endurance and stamina
- gives you a great low impact workout and
- is a super stress reliever
You get all these benefits and on top of that - it's FUN!I started cycling after having a new ACL put in my knee. The therapist said that riding a bike uphill was a great way to rehab the leg muscles. The town I live in sits in a bowl, so you can ride uphill in any direction - just pick the incline you want. I have become hooked and never go on a ride without talking a hill at least once. Getting back to the fun part! Some days it's hard to get motivated to do my
bodyweight exercises.
That is never the case with cycling. I make sure to create the time necessary to get out and go! Bicycling down the road in a pair of shorts, taking in a
healthy dose of sunshine
and propelling yourself along in the outdoors - well it doesn't get much better than that.
Be Safe
Mirrors...It's a good idea to have at least one mirror mounted on your handle bars so you can see what's coming up behind you. Looking over your shoulder to check often causes you to veer off course.Brakes...Keep your brakes adjusted properly. If you get into a tight spot you want to be able to make a controlled stop. Helmets...Last, but probably most important is wearing a helmet. I know, they may not look "cool", but you really do need to protect your noggin. Remember, you are going to be the lightest party if you are involved in a bicycling incident, so stay safe.
Other Considerations
Padded Seat...Get a thick padded seat. The thong seats common on many bikes feel like they are going to cut you in two. They also block the blood flow to some important body parts.Basic Tools...You can put pliers, screw driver and a small crescent wrench on your bike for maintenance issues. If you aren't a Mr/MS fixit, you might just carry your cell phone. Water Bottle Holders...These are essential if you start bicycling long distances. Music...Be sure to take your IPOD, MP3, etc... to listen to while you're going down the road. If you can hit a hill with a song that has a blood pumping beat, even better! I use an armband like the one below to hold my Ipod when I'm riding. It keeps everything out of my way and is an easy way to keep the earphones in place.
Choosing a Bike
If you need to buy a bike, I recommend you try it out before you buy, if at all possible. The other day I went with a buddy to Walmart as he wanted to start cycling. It was early in the morning and the store was almost empty.He picked out 3 bikes and said he hadn't ridden in quite awhile. I agreed to test ride (drive?) up and down the aisles. The $100 and $250 bikes were disappointing. There was a $200 Schwinn and it was a great bike. On the rack they all looked good, but their performance and stability were very different. The type of riding you are going to be doing is one of the most important considerations in choosing a bike. There are generally 3 types: Road, Mountain and Hybrids. Road bikes have very skinny tires and are built for speed. When I was a kid everyone referred to this style as a "ten speed". If you are going to ride long distances on asphalt or concrete and speed is important, you will want a road bike. These are not suited for riding in gravel or on rough surfaces. Mountain bikes have heavy wide tires, differing amounts of shock absorption and are built for riding trails. I have a mountain bike and I ride it long distances on the roads. It gives me an even harder workout than people with road bikes, but they can take off and leave me on flat stretches. Hybrid's are a cross between the two styles.
You'll Start to "Feel" the Improvement
As with any exercise, start out a little slowly and work up as you go.You'll soon notice that you: - can take inclines in a higher gear
- are riding farther
- can go up a flight of stairs with more bounce in your step
- can feel the difference in your leg strength when you stand up from a squatting position
My Recommendation
As I tell my
coaching clients
bicycling is an excellent way to improve your health.You probably rode one when you were a kid and can remember back to how much fun it was. Now that we're all grown up, why not do something that is both healthy and fun? Speaking of healthy and fun, have you ever ridden in a fund raising ride for Multiple Sclerosis? I do a 150 mile ride over two days in Idaho and always have a wonderful time. I also end up in excellent shape after a summer of training for the ride. If you'd like more information on bicycling for MS in your area you can click on their link below.
Multiple Sclerosis Rides - 2011
Below are 3 entry level bikes that are good quality and not too expensive. This one is a hybrid. This is a mountain bike. This one is a road bike. As Nike says "Just do it"!
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Learn ankle exercises, knee exercises, hip exercises and leg exercises and get leg workout and running tips.
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