cycling

How Bicycle your way to fitness

Cycling can help you build muscle and lose fat and is an ideal form of exercise for people to improve fitness at all levels of ability. Follow the steps below to get fit by cycling.

the suitability of cycling

cycling is not necessarily the best exercise option for all people. If you lack balance and coordination skills, if youlive in a climate with extreme weather conditions or temperature,live or if you have certain knee problems, you may want to choose an alternative technique to achieve physical fitness.

1 Discuss your health with a doctor or fitness expert. A physician will be able to decide whether your current physical injury or medical history may cycling as a fitness strategy is contraindicated.

• If you have problems with your knees or a problem with dizziness, cycling may be suitable for fitness and weight management goals. If you suffer from balance disorders, using a stationary bike can fix the problem, but is still advisable to be extra careful.

2 Determine your fitness needs. If you are hoping to achieve significant upper body strength and muscle building, cycling probably need to be combined with other exercises. However if your goal is low impact cardio fitness, weight loss, a toned core and a strong lower body then cycling is probably your fitness needs.

3 Determine what type of bike you want to use. Depending on the climate in your region, your financial ability, a high quality bike or gym membership and your preferences for the type of bike you would like to do purchase your needs change.

• serve road and mountain bikes for different purposes and allows you to cover different types of terrain with varying degrees of ease. If you go in the first place in your neighborhood or riding on paved roads or paths, buy a road bike. If you anticipate slopes or cycling on trails a mountain bike is more appropriate.
• If weather or climate of the region does not allow outdoor cycling all year round, you may want a stationary bike for your home a gym membership for a system that has multiple stationary bikes, invest or piece of equipment that your to mount normal bicycle to cycle indoors without a regular stationary bike.

Set Cycling Fitness Goals

If you want to get fit by cycling, you need specific and realistic goals. Cycling can be a convenient, safe activity that will help you get fit in time when they can be used correctly. Just like any other fitness program, however, requires a commitment and a cycling specific fitness goal to help you optimize your health benefits.

1 Make a time commitment commit to at least 150 minutes of exercise a week cycling to obtain health benefits especially for weight loss. Share in motion the whole time you are on your exercise at least 3 days a week and stay on the bike.

2 Set of bicycle related performance objectives Consider a distance, miles per hour or physical means goal to work towards. This will help give a direction to your routines and will help you when you first realized your fitness goals.

3 Target for target heart rates. If your fitness goals the control of blood pressure or blood sugar levels, strengthen your heart or lose weight are to invest in a heart monitor or a stationary bike with the ability to track your heart rate. This will allow you to work safely while ensuring that you. Enough of a challenge with your fitness plan Marianna Marmara.

• If you have heart health problems discuss your exercise heart rate for a doctor. It's not safe for anyone at the maximum heart rate for an extended period, so that alternately increased and maximum heart rate during exercise remain the advice of a health or fitness professional.
• your heart rate will be based on your age, health status, current weight and fitness goals and will change gradually as you become physically fit more.

4 Customize your workout plan for weight loss or muscle strength. Cycling can help with several fitness goals.

• If you are trying to achieve weight loss through cycling, your therapy will be part of the cardio vascular workout. Your plan will also be some time the breathing exercise and interval training to burn more calories.
• If you try to build muscle strength and balance through cycling, your treatment will mainly include resistance workouts. Their plan includes trails and settings that are hard on the pedals, prompting you to build leg strength and balance as you will move slower. The additional strength of the muscles needed to push the bike to a higher level of resistance gradually increase your strength.

5 Take advantage of the unique biking opportunities. Get your weekly total cycling time can be easy if you have a bike to commute to work, run errands or spending time with family and friends. Consider working in cycling holiday sightseeing, weekend activities with the children, volunteer activities by race for charity and green initiative challenges at work or at school.

Terms Variety in Cycling Training

Regardless of the training program you use the diversity is important for maximum fitness benefit. The choice of a number of challenges allows you to improve your cardiovascular health, strengthen your muscles, improve balance and lose weight through cycling. This can be done easily by all the advantages of programmable options on stationary bikes or by. Different routes and trails for outdoor tours Be.

1.Vary the degree of difficulty. Do not push yourself. At your physical limits with each workout Instead, try interval training, distance learning and light cycling once or twice a week to get in a variety of difficulty levels and allow your body time to recover from stressful workouts.

2.Alternate between cardio and strength training switching back and forth between long distances (the pace and good cardiovascular health) and days of short but intense exercise (which requires considerable muscle power) will help build muscle and burn fat. Varying types of training will also work the muscle groups differently in order to keep you from plateau in your fitness goals.

3.In upper body or core exercises to your routine One of the easiest ways to add value is to get out of your cycling fitness regime, upper body or core strength training to add your therapy while using a stationary bike.

• Try bring dumbbells in the gym to use while riding a stationary bike. Just be sure that your posture is correct and. On maintaining balance and proper breathing focus
• Resistance Bands expand the number of upper body exercises you can do while riding a stationary bike.
• Focus on tightening your abs and keep your shoulders in a good posture while you cycle to help you strengthen your core and shoulders. To continue working your abs place your hands behind your head and walk slowly while twisting the trunk side carefully keeping abs tight.
• Perform flexibility exercises for cycling, such as shoulder rotations, yoga sun salutation, butterfly movements and other movements that will help tone and stretch your upper body muscles.