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Biking for Exercise and Fitness Biking
for exercise is a great way to get fit, get active and get
outside. As the weather breaks and you begin to get cabin
fever, take a bit of time to get your bike out of the rafters and dust
it off. You may not always have time to run to the local gym and just don’t feel like working out indoors, so as an alternative try cycling for fitness. Biking can get you the exercise you want and enjoy the clean fresh air. A good weekly exercise routine will help you lose weight, reduce health risks and give you more energy. Benefits of Biking for Exercise
Biking for Exercise - Adjusting Your Bike When biking for exercise you want to make sure you have the right size bike and it is adjusted for your height. To determine if the size is correct, straddle the bike with your feet on the ground. You should have about 3 to 6 inches between the bar and your crotch (for mountain bikes) and 1 to 2 inches for road or hybrid bikes. Now check to see if the seat is adjusted to the right height. While sitting on the bike, place your heal on the pedal and fully extend your leg. Your leg should be able to extend fully (no bend at the knee). However, you should have a slight bend in your knee when placing the ball of your foot on the pedal. If you do not already have a bike but are considering purchasing one for your exercise, there are 3 basic types you should look at; mountain bikes, road bikes and hybrid bikes. Mountain bikes have a wider tire and the ability to go “off road”. Road bikes are designed for road travel with a thinner wheel and easier travel on pavement. A hybrid is a combination of both of these with a slighter thinner wheel than the mountain bike and larger than the road bike. The hybrids will allow you to go on some off road tracks without any problems. Biking for Exercise and Safety Concerns When cycling, you want to use common sense and some simple safety tips. There are some risks involved with biking so take the necessary precautions to minimize injury and ensure your safety. Here are a few tips to help you stay safe and get your exercise in without incident. Always wear a helmet. Although the laws vary on this from area to area, studies and statistics indicate that by wearing a helmet you are drastically reducing your risk of head injury and potential death related to head trauma. Follow the traffic rules. Make sure when biking on the road you are aware of the traffic around you and follow the appropriate rules. Remember a car is much bigger and stronger than you are so don’t just assume they see you or even know the proper biking rules. Bike defensively and keep a safe distance from traffic. Don’t over do it if you are a beginner at cycling. As with any new exercise start out slow and see how it goes. You don’t want to over do it and have sore muscles the next day. As you get used to this form of exercise go ahead and increase the distance. In addition to adding biking for exercise, check out these other weight loss workout routines to keep your routines varied. Related Articles Aerobic Exercise Exercise 4 Weight Loss
2 Achieve Fitness and Health
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