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Cycling is one of the more pleasurable exercising routines providing
good aerobic benefits increase in general fitness levels and stronger muscles.
It doesn't matter whether you do it indoors on a stationary bike or outdoors on
a mountain bike. Bicycling is a form of aerobic exercise that helps to
condition heart muscle, lower blood pressure, and increase levels of good
high-density lipoprotein (HDL) cholesterol.
WILL THE BIKE FIT?
To get the right size bike, straddle the horizontal bar and be sure there
is one inch between you and the bar. Place your feet on the pedal and push it
to the lowest point. Your knee should just be slightly bent. Adjust the height
of the handlebars so that they are comfortable. The better indoor exercising
bikes provide multiple adjustment levels from small to tall and all now offer
resistance levels that increase as your level of fitness grows. And of course
you can always watch your favourite TV programme or video whilst you do
it'.
SAFETY
Unfortunately, if you
choose the outdoor route to cycling the one main disadvantage is the car
driver. Gone are the days when wearing a helmet looked silly, you now look
insane if you attempt to ride a bike on today's road without one.
And don't
forget visibility, If you are travelling at 10- 15 miles per hour and a car is
approaching behind at 50mph. he has about 200 yards in which to spot you,
always allowing for the fact that they are looking, so remember to wear bright
reflective clothing especially when visibility is poor.
CYCLING
As with Aerobic exercise we come back to the heart.
And why not, we would be lost without it. Fortunately indoor and outdoor
cycling is extremely beneficial in this respect. By pacing yourself over a
number of weeks you will actually feel the difference the next time you run for
that late bus.
To figure your maximum heart rate, subtract your age
from 220. Monitor your heart beat and when it reaches 60-75% of your maximum
you are exercising in your target heart range (THR). To condition your heart,
exercise for approximately 20-30 minutes in your target heart range. Be sure to
include a warm up and cool down period before and after exercise. Stretching
exercises, walking with your bicycle, or slow pedalling can serve this purpose.
Finally, make it enjoyable. Exercise is lousy if its no fun. And today
with the equipment that is available you don't need to compromise on your
fitness routines.
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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