If jogging or running seem intimidating, try getting on a bike
for a low-impact workout that boosts your heart rate and burns
calories, whether you're going at a leisurely pace or racing flat
out. All you need is a helmet, a bike (rent one if you prefer), and
good weather. It's a great way to get some fresh air, too.
Safety tips
Cycling is an all round body workout and one for all fitness
levels, but you must remember to keep safe. The following tips will
help reduce some of dangers cyclists face:
1. Always wear a helmet.
2. Signal clearly to let others know what you are doing.
3. Always look behind you before making a manoeuvre - don't expect
others to know you are there.
4. Wear reflective clothing and have a working light on your
bike.
5. Always service your bike before riding, checking the brakes,
tyres and chain for any faults.
Join a club
If you find it hard to get motivated to go for a bike ride
alone, why not join a cycling club? Many areas run cycling events,
which will give you an incentive to get on your bike and meet lots
of new people! Plus there is always safety in numbers. For even
more motivation, check online for charity bike rides. You'll feel
real achievement getting fitter for a good cause.
Cycling gets you fit
Cycling is a great way to get out in the open air and get fit:
just 30 minutes of cycling can burn up to 200 calories! Determine
your route before setting out, and try to include gentle slopes to
really get those thighs working! Use your gears to make your legs
work harder, and vary your speeds for a really good cardio workout.
Don't overdo it on your first couple of attempts. Work your way up
slowly to avoid injuries!
Pile up the miles
Why not ditch the car this week and do as many of your journeys
as you can on your bike? A bike calculator will show how quickly
your distance traveled adds up, and you will really see a
difference in your leg muscle tone and fitness by the end of the
week. Not only will you be saving on fuel costs, you'll be saving
the environment as well by reducing your CO2 emissions.
Cycling with the family
Set a good example and suggest a family outing together on your
bikes. If the roads are a little busy near you, why not drive out
to the country and take your bikes with you? You could stop midway
for a snack and a drink. Cycling is something the whole family can
enjoy together, and you'll all benefit from the fresh air.
Exercise on your bike
To get the most out of your bike ride, try the following tips to
burn fat while you burn calories; to tone your arms, lean forward
slightly and push down on your handle bars for a few seconds then
push back to sitting upright. Keep repeating throughout your ride.
For your thighs, try not to put weight on your handle bars; let
your legs do the work. Use higher gears to give your legs a really
good workout.