How Much Does The Average Baby Weight At 6 Weeks The Benefits of Bicycling – 6 Steps in Turning it Into a Normal Exercise Regimen

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The Benefits of Bicycling – 6 Steps in Turning it Into a Normal Exercise Regimen

The health and fitness benefits of cycling are obvious. Any type of regular exercise, followed weekly, is good for one’s health in the long run. Exercise is good for the human body. Adhering to a specific exercise regimen helps people improve their cardiovascular system and lower blood pressure. Along with following a meal plan and eating healthy, regular weekly exercise helps prevent excess weight.

I have been a cyclist for over 30 years. My parents didn’t get car keys when I was 16, but they went ahead and bought me a 10 speed bicycle. I know that 10 speed for bikes nowadays is considered outdated. But please remember this was back in the summer of 1973. Although I ran track in high school, and would become all-state in short distance running by the time I graduated, I found a love for cycling. A few years later when I was still in college, I had five weeks off between when school let out after the semester was over and when I would start my job as a camp counselor. I am summer. During that five week period, instead of sitting on the couch every day and watching TV for hours, I just got out on my bike and rode around the suburbs where I was living at the time. My normal route is about 25-30 miles. It involved climbing several hills, but after the workout I felt strong.

As I mentioned before, I also ran in high school and later in college. After graduation, I continued my racing routine. However, I turned into a long-distance runner, often hitting the road for three or four mile workouts. I used to live in New England in my 30s, and while I rode my bike in the summer, it was impossible when there was a lot of snow on the road. So, I also did a lot of running.

Eventually, all my long distance running for about fifteen years caught up with me. The constant pounding of my lower body on the highways on these streets made my feet and knees hurt. I also had pain in the Achilles tendon in my right leg. I knew I had to give up running, which I did, for fear of just tearing my Achilles tendon from years of strain.

But I never gave up cycling. In fact, I have increased the amount of exercise on my bike to maintain a good level of physical fitness. This is one of the benefits of cycling for health and fitness. On a bike, your lower back joints don’t feel the same stress as someone running. My feet, knees, and especially my Achilles tendon don’t have anywhere near the same stress as they did when I was running four times a week. I am 52 years old now. And, several times a week I take my bike and ride it. The only stress I get is climbing the hills that are part of my training route. And I feel refreshed after my workout.

If you don’t participate in regular exercise and want to get back in shape, I suggest you consider getting a bike to fulfill your needs. I’ve laid out 6 steps, below, where you can turn cycling into something that benefits you healthily.

1). If you haven’t exercised in years, it’s always a good idea to see your doctor or primary care physician. He will set you up with exercises to get you started.

2) You may have an old bike that has been sitting in your garage for years, and it still works. Take it off, take it to a reputable bike shop, and let them do the maintenance work to get it running smoothly. Above all, you should have a safe bike to ride. If you don’t have a bike; whether it’s a road bike or a road mountain bike, you can invest in one. There is no need to spend thousands of dollars on a bike. To begin with, investing two to four hundred thousand dollars in a brand new bike is not enough.

3). Buy a good bike helmet before you start riding. It should be mandatory. I know that I personally wouldn’t think of riding my bike without a helmet on my head. A good bike helmet costs about $50-75. Many good helmets come with mounting pads that can be adjusted to fit the size of your head. I don’t want anyone to have a problem with their bike in regards to their safety. But, if an unfortunate incident happens; an injury to a leg, arm, or shoulder is less of a problem than if something happens to someone’s head. Protect your head. If there are adults with children going on a bike ride together, have the little ones ride with helmets too. In fact, adults should be role models for their sons or daughters, educationally, but riding a bicycle helmet is essential.

4). Take it slow and easy at first. You probably can’t expect to go out on a ten-mile walk, completing the route in an hour when you first start your cycling routine. At first, your body won’t allow it. You may feel muscle fatigue after you finish. In fact, you’d be wise to stretch your leg muscles as a warm-up before you walk. When you’re done, do some more stretching to get rid of the lactic acid that may have built up in your muscles during the ride. Above all, start your regimen with short trips. Only ride the bike twice a week, so your body can build up strength and endurance. Remember, Rome was not defeated in a day.

5). Buy yourself a water bottle and drink plenty of water while you ride. Your body loses fluids when you sweat normally. You want to keep yourself as hydrated as possible while riding. Drink plenty of fluids after your walk to replenish the minerals lost during exercise.

6). Don’t forget to follow the rules of the road. Ride as close to the shoulder of the road as possible. I have the luxury, as part of my bike route, of riding in a clear, designated bike lane, and then a bike/run lane where no cars are allowed. Many of these are not suitable for your location. I’d even consider spending ten bucks on a rearview mirror to go with your left side bar, or whatever is attached to your helmet. Also, wear a brightly colored shirt so that motorists can see you. Obey all traffic laws, including stopping at traffic signals. Use good hand signals when you know you will be turning in traffic situations. I once went on a cycling holiday with a well-known company that specializes in the business. The company’s bike guide taught us the best way to indicate our turn signals, allowing motorists to fully understand our intentions. That is, when making a turn to the left; you extend your left arm straight with the index pointing outward. When you turn to the right, do the same movement with your right arm and right index finger extended outward. Do these activities ahead of time before your return. I’ve heard of other signs, which don’t make your intentions clear to the driver. Example: Hold your right arm out straight to indicate an upcoming right turn. This can be interpreted as a vague signal to the car driver. Does this move mean you plan to stay? Will you turn right? Do you greet the driver, tell him you know he’s behind you? No, you should make your intentions clear by following the above procedure to mark your turn, the cyclist. Any other sign can cause confusion for the car driver, and an unfortunate accident for you the cyclist.

So, get out there and let your body benefit from a regular cycling workout.

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