Biking For Exercise
for exercise is a great way to get fit, get active and get
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
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
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
Benefits of Biking for Exercise
Reduce Risk of Heart Disease
As with many other forms of aerobic exercises, when cycling for fitness
at a level
that gets your blood pumping and your circulation moving you are
your risk of heart disease.
Aerobic exercises are the best
form of workout for strengthening your heart.
addition to reducing your risk of heart disease, cycling can help
lower your blood pressure and/or cholesterol and minimize your risk of
Type 2 Diabetes.
Bone and Muscle Strength
As we age, we naturally begin to lose muscle mass and bone
Biking for exercise can help stave off the loss of
muscles and bone strength.
Another advantage of cycling is the low impact it has on your
Unlike jogging or walking, biking allows you to get a
great aerobic workout without putting undue pressure on your knees.
As with any activity, biking for exercise helps you lose weight. This
type of workout is a great form of aerobics as it
really engages your lower body muscles.
The lower body muscles are some of the larger muscles which means it
requires more oxygen. The more oxygen your body needs while
exercising the more fat you will burn.
When you exercise, you feel more energized and relaxed. This helps you
stay stress free and more active during the day, burning more calories.
With biking, you get the benefits of feeling
relaxed and more energized all while enjoying the outdoors.
With the prices of gas going up yet again, looking for alternatives to
make quick errands is high on many people’s list.
allows you to cover a greater distance in a shorter amount of time than
walking. So put the car keys away and use your bike to run
down to the corner store for your small shopping needs.
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
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
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
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.
When cycling, you want to use common sense and some simple safety
tips. There are some risks involved with biking for exercise
so take the
necessary precautions to minimize injury and ensure your
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
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.
the traffic rules
. Make sure when biking on the
you are aware of the traffic around you and follow the appropriate
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.
over do it if you are a beginner at cycling
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
In addition to adding biking for
exercise, check out these other weight
to keep your routines varied.
Mix up your aerobic workouts by adding walking to your weekly routine. Walking for exercise has so many health benefits. Walk with a friend
and catch up on the latest news.
Burned During Exercise
Ever wonder how many calories you burn while working out? Check out
this article to see how the exercise calories are calculated.
If you want a quick and easier way to find out how many calories you
burned, then check out this free online calculator.