…working out with two wheels…

bike

As the weather gets nice outside, it becomes easier to want to get out and get active!

I hear so many people complain that they want to enjoy the good weather BUT they do not want to run. That is when you can get creative and choose to ride a bike instead!

If you work close to your home you can choose to ride your bike to work on the days there is nice weather outside.  You will not only get a cardio workout BUT you will also save money that you would spend on gas. There are various health benefits for riding a bike:

  • Riding a bike is low impact (compared to running) so you will not have to worry about the strain and high impact that your body may go through while doing other cardio exercises.
  • Riding a bike gives you a great cardio workout as it requires you to use a lot of major muscles groups.  Using more muscle groups = burning more calories!
  • Riding allows you to have a varied workout.  If you have a bike that is equipped with intensity settings you can change the settings to increase/decease the resistance to aid in changing the difficulty of your bike ride. Adding these variations to your bike ride can help to build you stamina and help with your aerobic fitness.
  • Health benefits to riding a bike include this such as increase improved joint mobility and overall range of motion, increased cardiovascular endurance, aids in helping to decrease your body fat percentage (when you also adapt a health eating lifestyle), reduced depression and anxiety, and can also help to decrease your stress levels.

There are also a variety of bikes for you to choose from.  You want to make sure that you try to find the best bike that will work for what you will use it for:

  • Mountain Bikes –  Typically are best for those who will be riding on unpaved and rough terrain and uneven surfaces. These bikes have fat thick tires (to handle the rocks and rough terrain).
  • Road Bike – Designed to be used on open, flat, and paved roads. These bikes do not have rear suspensions (which are typically found on mountain bikes).  These bikes are light weight and typically made of carbon fibers or aluminum.  They have smaller skinny tires and variations of this bike can be seen/used in races such as triathlons.

There are various options available for both mountain and road bikes.  You will have to really figure out what/how you will be using your bike.  You want to make sure to get a bike that will fit your body frame, your exercise needs, and your pocket book.

You will also want to make sure to purchase safety equipment regardless if you are riding your bike on city streets, back dirt roads, or on trails.  A lot of cities and states have laws requiring some types of safety equipment be worn but those on bikes.  You will want to check to make sure you are being lawful and abiding by all street/traffic laws if you are riding in the city and on paved surfaces. Most importantly you will want to wear a helmet that fits! You will also want to make sure that you have proper reflection so that other bikers and motorist can see you when you are on the road. You want to make sure that you make yourself  (and your bike) as visible as possible. This can be done via wearing bright clothing, reflectors/reflection vest/reflection belt, and trying to avoid riding in the street late at night/early in the morning. You will also want to make sure that you are wearing clothing that is appropriate for the weather that you are riding in (if it is cold = wear a warm layer/jacket)

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ALSO Make sure that you are aware of proper signaling when you are on city streets.  You want to be able to communicate with those around you which direction you are going and what you are doing so that you can help to prevent any accidents.

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Riding a bike is a great thing to add to your regular workout routine.  It is something that I personally do and really enjoy.  But most importantly you want to make sure you do what is necessary so you can stay safe and out of harm when you are riding (regardless if you are on paved roads or out on a trail).

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