Discover The Fun Path To Fitness Through Bicycling
If you think a fitness program can't be fun you probably haven't tried bicycling. One of the things I love about biking is you can have fun and challenge in the same activity without the boredom and it can be as solitary or social as you want it to be.
Fun for all ages
If you like to tour historic sites it's way more fun on a bike. Or maybe a leisurely ride in the country is more your cup of tea.
If you want to get away and enjoy nature a mountain bike can be the answer.
If you need a challenge there are tons of bike-a-thons and competitive rides.
If you have a super busy schedule and think you don't have time to exercise you can multitask and commute to work, or run errands, by bicycle.
And the benefits are huge
Being fit involves more than just the ability to ride bikes. It enables you to function better in every aspect of your life and helps you to look, and feel,your very best.
Cycling gives you a low impact aerobic workout that is great for your legs and easier on the joints than just about any other exercise.
And it can help you shed unwanted lbs. A 150 lb rider can burn up over 400 calories an hour riding at about 12 mph. Or the equivalent of one big mac.
It takes commitment to sustain a exercise program so it's important that you enjoy it.
If you take a more relaxed approach , you will find that, as long as you are having some fun, and a bit of a challenge, it will be a very enjoyable way to reach your fitness goals. And, the rewards make it well worth the effort.
As a matter of common sense you should always consult your doctor before undertaking any exercise program. He/she will likely give you a standing ovation but do it anyway.
With time and some effort you will improve your ......
Cardio-respiratory system
Endurance
Strength
Flexibility
Balance
Energy
Muscle tone
Reflexes
Sleep
Concentration
Digestion
Blood pressure
Bone mass
Circulation
Lung capacity
And, you will have a greater ability to deal with the stress of everyday living.
I practice Tai Chi a minimum of 1/2 hour every day to supplement my bike riding. This is an amazing way to relax, stretch your muscles, and improve your balance. I'm in my tenth year now and can't imagine ever stopping.
It's a fact of life that we boomers aren't as flexible as we once were but there are some simple exercises that we can do to improve our flexibility so we can ride longer and avoid aches and pains.
Cycling is great for balance and strength building but it is a repetitive type of exercise and your muscles do not go through their full range of motion. So,it is highly recommended that you do some form of stretching exercises usually after you ride to loosen muscles, enhance flexibility, and protect joints.
My philosophy on stretching is "absolutely do it but do not overdo it". Go slowly and breathe while stretching. Do not hold your breath. You should feel a light tension but no pain.
A good reference source for some stretching exercises is
selected stretching exercises for cyclists.
If you stretch on a regular basis you will find you can ride longer enjoy increased flexibility, and reduce joint pain..
Aids to cycling fitness
There are some accessories that you should definitely consider to keep you in shape year-round and help you measure your progress.
An
exercise bike
not only helps you to keep fit but does wonders in alleviating the "sore butt" syndrome when you get back on your regular bike.
You can even multitask and catch up on your reading or phone calls while riding an exercycle, during a light workout, which can be a real time saver.
If you want to ride year round but don't want an exercise bike another alternative you may want to consider is a
bike trainer
that lets you use your everyday bike indoors to keep in shape.
Or, if you have limited space, you may want to consider a
mini trainer
which can be almost as good and stores easily. Both have systems for controlling the work load and monitoring your progress.
Any fitness guru will tell you a fitness program should be adhered to consistently. Those lbs that you lose during the warmer riding season can come right back on during the off season if you don't stay with your program.
The trick is to make it fun (or at least not too boring) and if you can do other things like watching TV or reading while you exercise this can get you through the "off season" and ready to ride when spring comes with no extra weight, stiffness, or sore butt. And that's a very good thing.
In either case, as with riding a regular bike I'm a big fan of using a
heart rate monitor
which is, not only a safety devise, but an excellent training tool.
Some other good sources for info on helping you get fit and stay fit are..... Our Health Co-op provides scientifically-promising nutritional supplements with an emphasis on healthy aging. Top product categories include heart health, joint comfort, eye protection, and immune system support.
Cycle Sport Coaching!will help you discover some amazing training secrets for the beginner, as well as the seasoned veteran cyclist, including indoor workouts.
Tao of Tai Chi .Com Is a great site if you have thought about trying tai chi for exercise. If your idea of a healthy body includes pain free flexible joints and think you maybe able to have this though the tai chi movements then this maybe what you are looking for. This site's tai chi how to page is a great place to start for the beginner.
Cycling is a cardio-respiratory exercise and you should check out
Smart Heart Living.
for some great tips on heart health. This is especially true if you have not exercised for a while. Actually, it's important for any boomer to be "heart smart".
For great information on improving the quality of life for older adults and senior citizens, through improved fitness, visit
fitness for fifty plus
Stress less over 50
has good advise for coping with stress in your everyday life.
Lose Weight for Free Fast, Free Daily Diet Plans, Exercises to Lose Weight Quickly Lose Weight With Us is a site that explains, not just how to lose weight for free fast, but how to lose weight safely and how to eat and drink healthily, and how to stay fit with suggested fitness programs - everything you need for quick ways to lose weight.
