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Bike Riding for Weight Loss – Tips for Beginning A Bicycling Plan
If you’re one of those people who takes a leisurely stroll down the block or on a flat stretch of beautiful road, you’re a joy to ride. Cycling for fun is a great form of aerobic exercise. But if you don’t make a plan to “shoot yourself,” you may not lose weight.
I’m so sick of hearing people say, “No pain, no gain!” But the old adage about cycling to lose weight is true. Pushing your bike’s distance or speed can really hurt the muscles in your legs, arms, hands, and groin– even your throat and lungs hurt when you your body is trying to meet your high demand for oxygen.
HEALTH TIP: Stretching before exercise can help prevent injury!
PREPARING YOUR CYCLE…TO GET THE BEST
Your first concern should be packing your bike. If you want to buy a new bike, this is a great place! I went from a 3-speed bike for leisurely riding to a 24-speed bike for vigorous exercise. When I learned how the different tools worked, I was very grateful for the fast speeds. My speed was faster and the hills were easier to handle.
We have found the guys at the bike shop to be very helpful and concerned about our unique bike needs. Instead of just directing us to the most expensive bike available (as I thought), they asked us how far we would ride, if we were trying for speed or comfort, and riding on paved roads or dirt roads. When you honestly share your goals and experience level, sales representatives can match you with what you need. Wishing you the best of luck in your cycling career!
Some state laws require bicycle lights. But if you ride all the time from dusk to dawn, you should have a light on your bike. These small devices are battery operated and long lasting. There are many different brands to choose from. My tail light blinks at different speeds, designed to make my bike visible to cars coming from behind and to the sides. Check for shine before you buy one. Put the light where it matters most.
We’ve been holding off on buying a speedometer and odometer for our bikes, but once we got serious about losing weight and getting in shape, this feature became a “must have”. You can’t track your progress without knowing how far and how fast you are riding.
If you own a bike, take it to a bike shop for a seasonal safety check. They should check the tools, tires and parts to make sure everything is in order. They can adjust your seat to fit your height and adjust the handlebars to accommodate your reach, making your ride more comfortable. If you’re lucky, they’ll even clean your bike!
If you want to save money in the long run, you can find books and videos that teach you how to take care of your own bike. It’s always a good idea to know how to change your own flat tire and fix a loose chain.
Another is the bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bike tire. Check the tires every time you get ready to ride! We got the air pressure wrong one summer day, and we were disappointed. We rode the bikes to the pool, not realizing that one tire was full. While we were cooling off in the water, the sun’s heat quickly expanded the air in the tires-one tire blew while sitting in the parking lot. The day in the sun was not so much fun, when the pool was closed we had to wait for the truck to take us home!
HORA TIP: Talk to your doctor first, and get his blessing before you increase the speed of your physical activity!
STAY COMFORTABLE ON YOUR BUSINESS
Sitting for long periods of time in a bicycle seat can cause pain, depression, and even circulatory problems in avid cyclists. At your local bike shop, you’ll find a variety of bike seats designed for your comfort and health. The salespeople at our local bike shop encouraged us to test the new seats on our bikes for a few days. My husband found the separation better for himself, while I decided to keep my old rail chair. Someone has created some seats that look more like a bird seat than a bicycle seat!
HEALTH KEY: Get off your bike seat and walk every 25 minutes to get the blood flowing to the important parts of your body that are not counted.
Think about your clothes…you don’t need cycling shorts or special clothes to start cycling. It’s a technical fabric designed to remove sweat from your body in the summer, so you don’t get cold in the winter. But for now, just wear layers of comfortable sportswear.
Make sure your clothes are not so tight that you will feel uncomfortable trying to walk. But don’t get loose and get stuck in the bike chain! If you get too hot, take off a layer. If you get cold, add a layer. Wear light or bright colors so drivers can easily see you.
It really helps to have a small cargo rack on the back of your bike. Mine looks like a small flat on the back tire. It has two bungee cords to secure cargo to the bike. I’ve used it to carry a small picnic cooler, shopping bag, or extra clothes.
I had the bike shop attach a water bag to the bike under my seat. I can take a quick sip while riding or pour water on my pulse points to cool them down. Take a small amount of water when you need it while cycling instead of chugging big shots.
A hat is a must. Life is full of accidents – and cycling is part of it. Be aware. Wear a hat. You can buy a cool rearview mirror for your helmet. The mirror helps you see when it’s a good turn, and you can watch the cars coming up behind you.
I recommend wearing sunglasses and buggies! At certain times of the year, the air is thick with flying insects. Getting a small bug out of your eye is a painful event. For wearers, carry a bag of contact lenses and lens cleaner on the bike just in case. One day you’ll be glad you did!
HEALTH CARE: Shake your hands down to get the blood flowing, so your hands and arms don’t hurt or hurt.
IMPLEMENTATION OF A BENEFITS HEARING PLAN
You’ll want to keep a record of your daily food and intake, your weekly measurements and body weight, as well as your mileage and cycling time.
The website http://www.OpenFitness.net is a great way to track your progress. It’s very easy to use – just type in the information you want to track. As the community’s only fitness website, you’ll find a great motivational tool to generate charts and graphs to show how much progress you’ve made in days a few, a week or a month!
Tracks your diet, vitamins, and supplements. Thousands of foods have been analyzed by experts for the number of calories, fat, carbohydrates and protein. You simply select the foods you ate from the pull down form and the daily total is calculated for you. Make sure you don’t move after you eat or when it’s almost time to eat. Both times will slow you down.
No matter how shy you are, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The computer monitors your weight and body measurements. The thrill of seeing those inches melt away over the next few weeks will be well worth the effort. It’s so impressive that it can be seen as a graph!
Consider investing in a body fat monitor—there are inexpensive stick-type devices that measure your body fat by pinching yourself—or buy a set of bathroom scales that are more accurate. cost but painless to calculate body fat.
Try to ride 4-6 days a week. When you plan your weight loss plan, short-term goals will change as you change. You will quickly develop strength for long distances. As fat turns into muscle, your speed increases. Each week, try to increase your mileage or speed.
You know how far you’ve come, so far. Start tracking the exact route you’re taking, total miles, and how long you’ve traveled. Make notes in your records of special circumstances. Was it dark outside so you had to cut your pace short? Did the road crew put a slab of gravel on your paved road?
What’s the weather like? Bad heat? Is it windy? The wind can be your friend or your enemy. When the wind is behind you, your ride is windy…but it’s coming from the other direction, so it’s like a shoe and a blow. Allow enough time to work properly and then ride it!
Finally, add an upper body workout three times a week. Cycling works your legs, but to keep the rest of your body strong and fit, you need to exercise your upper body as well. The website http://www.openfitness.net, created by a certified fitness trainer, has excellent features that allow you to design and track this part of your fitness program.
Cycling is a fun, inexpensive form of aerobic exercise—good for every part of you. But be warned-buy new clothes for a slimmer, more beautiful body!
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