How Much Liquid Should A 2 Year Old Drink Daily 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 fitness and health benefits of cycling are obvious. Any type of normal exercise regimen followed weekly is good for an individual’s long-term health. Exercise is beneficial to the human body. Sticking to a dedicated fitness program helps an individual improve their cardiovascular system and lower blood pressure in the body. Along with following a diet and eating healthy, a routine weekly exercise program helps keep excess weight off.

I have been an avid cyclist for over 30 years. Instead of getting the keys to a car on my 16th birthday, my parents went out and bought me a 10-speed bike. I know 10 gears for a bike these days would be considered outdated. But please remember that was the summer of 1973. Even though I ran track in high school and would go all-state in short distance sprints by the time I graduated, I found a love for cycling. A few years later, when I was going to college, I had about five weeks off between when school came out at the end of semester finals and when I started my job as a counselor. of summer camp. During that five week period, instead of sitting on the couch every day and watching TV for hours on end, I just got out my bike and rode around the outskirts of the town I lived in. at the time. My normal route was about 25-30 miles. It involved climbing several hills, but after each workout I felt invigorated.

As I mentioned earlier, I also ran track in high school and later in college. After graduating, I continued the running regimen. However, I became a long distance runner, often hitting the roads for three to four mile workouts. I lived in New England for my 30s, and although I still rode my bike in the summer, it was impossible to do so when several inches of snow were on the streets. So I also ran a lot.

Eventually, all the long-distance races I did for fifteen years caught up with me. The incessant pounding of my lower body on the sidewalks of these streets hurt my feet and knees. I also felt pain in the Achilles tendon on my right leg. I knew I had to give up running, which I did, lest my Achilles tendon rupture from the years of stress I put on it.

However, I never gave up on the bike. I actually increased the number of workouts on my bike to maintain a fitness level. This is one of the fitness and health benefits of cycling. On a bike, your lower joints don’t experience the same amount of stress as someone running. My feet, knees, and especially my Achilles tendon don’t experience the same amount of stress from running four times a week. I am now 52 years old. And, several times a week, I take my bike out and ride it. The only stress I feel is climbing the hills that are part of my training route. And I feel invigorated at the end of my exercise program.

If you don’t participate in a normal exercise program and are looking to get back in shape, I suggest you consider cycling to meet your needs. I have outlined 6 steps, below, in which you can turn cycling into something that will benefit your health.

1). If you haven’t invested in an exercise regimen for several years, it’s always best to consult your doctor or primary care physician first. He/she will set up an exercise routine for you to start.

2).You may already have an old bike that has been in the garage for several years and is still in working order. Take it out, take it to a reputable bike repair shop, and let them do the maintenance to get it back in good working order. Above all, you should have a bike that you can ride safely. If you do not own a bicycle; whether it’s a street/road bike or an off-road mountain bike, you can invest in one. You don’t have to invest thousands of dollars in a bike. For starters, an investment of two to four hundred dollars in a new type of bike would be more than enough.

3). Buy a good bike helmet before you start riding. It should be mandatory. I know that personally I wouldn’t even think of getting on my bike without a helmet on my head. A good bicycle helmet would cost around $50-75. Many good helmets come with foam inserts that can be adjusted to fit your head size. I never want anyone to have any issues on their bike when it comes to its safety. But, if an unfortunate incident were to occur; injuring a leg, arm or shoulder would present less of a problem than if something were to happen to a person’s head. Protect your head. If adults have children riding bikes together, require the younger ones to ride with a helmet as well. In fact, the adult should show a son or daughter, educationally speaking, that riding with a bicycle helmet is an absolute necessity.

4). Go slow and easy at first. Realistically, you can’t expect to do a ten-mile ride, completing the course in less than an hour when you start your bike regimen. At first, your body won’t allow it. You may feel muscle fatigue at the end. In fact, it would be a good idea to stretch your leg muscles to warm up before riding. When you’re done, do a few more stretches to get rid of any lactic acid that may have built up in your muscles during the ride. Above all, start your diet with short hikes. Only cycle a few times a week to allow your body to develop both strength and endurance. Remember, Rome was not conquered in a day.

5). Buy yourself a bottle of water and while you ride, drink plenty of fluids. Your body loses fluids as you ride through the normal sweating process. You want to stay as hydrated as possible while riding. Also drink plenty of fluids after you finish your ride to replenish the minerals you lost during exercise.

6). Remember to respect the highway code. Ride as close to the shoulder as possible on a road. I have the luxury, as part of my cycling route, of riding in a clear designated cycle lane and then on a cycle/running track where no motor vehicles are permitted. This is not a possibility where you live. I would even consider investing ten bucks in a mirror to go either on your left handlebar or the one that attaches to your helmet. Also, wear a brightly colored shirt in order to be seen by motor vehicle drivers. Obey all traffic laws, including stopping at traffic lights. Use appropriate hand signals when you know you will be making turns in traffic situations. I used to go on cycling holidays with a well-known company specializing in the field. The company’s bike tour guides taught us the best way to indicate our turn signals, allowing vehicle drivers to fully understand our intentions. It was, on an upcoming left turn; you point your left arm straight with your index finger pointing outward. When you turn right, you perform the same movement with your right arm and right index finger extended outward. Perform these actions well before the time you would be doing the trick. I’ve heard of other turn signals, which frankly don’t explicitly inform the driver of your intentions. For example: Simply hold your right arm up to signify an upcoming right turn. This can be interpreted as a vague signal to the driver of a vehicle. Does this action mean you intend to quit? Are you going to turn right? Are you saying hello to the driver, telling him you know he’s behind you? No, you must make your intentions clear by following the practice mentioned above for signaling a cornering maneuver by you, the rider. Any other signal could create confusion for the driver of the vehicle and an unfortunate accident involving you the cyclist.

So go ahead and allow your body to benefit from a normal cycling exercise program.

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