Amazing Exercise: Biking

The benefits of exercise biking has always been known to everyone. The benefits are just too many to count. It is said that if one person rides at least 10 kilometers a week, he will have lesser chances of getting in to any kind of heart problems.

In fact those who are into biking are immediately reducing the risk of a heart attack by 50%. Every day the heart rate needs to be raised at least for about 20 to 30 minutes and biking is a great way to do that. If biking is done properly, it can result is a lot of weight loss and can even evenly tone your body to make it look sleek and beautiful.

Another advantage of exercise biking is known to be the fact that it raises the immune system and is known to fight off various kinds of harmful cells including cancer. Here is why you should love exercise benefits biking

  1. Heart diseases are minimal when people take cycling seriously. Constant routine of exercise mountain biking can be the key to reducing any kind of heart diseases. When you bike you help your heart, lungs and even blood vessels exercise. This is a very important aspect when it comes to the cardiovascular health.
  2. The diet biking gives one very toned muscles. When one goes biking every day, the thigh, butt and even the calf muscles get very toned. Muscle is built and fat is shed.
  3. People who have problems with stamina should try increasing their times while health biking. Cycling is a great stamina builder. This also helps in your daily life as you will feel more fit and active than ever.
  4. It a great way to melt away all the excess fat. Power fitness biking is an awesome way to reach desired goals in short times. It helps reduce the waistline and also maintains it. No more bulging fat for you.
  5. Exercise routine biking helps increase the sense of happiness in a person. Depression, anxiety and even stress are thrown out of the window. The whole idea of cycling is that it is a great medicine for the mind as well as the body.
  6. Along with solving the heart disease risks it is also very good at dealing with hypertension and various blood pressure issues. It removes the risk of it in people who are about to get it and also keeps it under control in the people who already have it.
  7. Because of the biking you breathe deeper which means that you take in more oxygen which is really very beneficial for the body. This increases the body temperature which in turn increases the metabolism of the body. An increased rate of metabolism helps one fight the demon of fat.
  8. Even cancer and diabetes were found to be helped with the constant treatment of biking. Thus it is very effective.
  9. Apart from all the health benefits there are other benefits like – it is totally environment friendly, very social and very casual kind of a work out.

Riding A Bicycle To Work Supports Weight Loss And Dress For Comfort With Cycling Specific Clothes

Riding a bicycle to work or using it for other commuting errands is a great way to support a healthy weight loss program, lower stress and save money on auto expenses. Triple-A now puts the cost of operating a vehicle at over $8000 a year so every day you ride your bike to work you could be saving $20 or more!

I love riding bikes and often recommend using a bicycle as part of wellness and weight loss coaching for my clients.

Once you have your bike set up (that article is available here as well) it’s time to set yourself up. Always ride with a helmet. Helmets can cost between $40 and $250. All have to pass the same safety standard and offer the same level of protection. The difference in price is the weight and ventilation. Higher quality materials found on the more expensive helmets allow the manufacturer to use less material so the vents are larger, making the helmet more comfortable in warmer weather.

Glasses are recommended to protect from foreign objects as well as keeping your eyes from drying. Glasses designed for cycling tend to wrap around your face for more protection and many come with interchangeable lenses for different light conditions.

There is nothing wrong with riding to work only on very nice days. If you want to be a serious commuter you will dress for the bike and change at work. Own a pair of quality cycling shorts or cycling pants. These have a pad that increases comfort and wicks perspiration and come in styles that are both close-fitting and lose fitting. Most cycling-specific clothes are made from materials designed to wick perspiration away from the body. A cycling “jersey” is handy because it has pockets in the back for small items but other styles are also available.

One challenge to commuting on your bicycle may be weather that is very cool one way on your commute but more temperate the other way. Layer for cold weather. A common mistake made by novice cyclists is over dressing. Layering makes it possible to peel some clothes off and adjust as you warm up or the conditions change. Own a set of Gore-Tex outer clothing. Gore-Tex protects from wind and cold and even precipitation while still breathing and allowing perspiration and body heat to escape. Cycling has some very specialized garment options that make your riding more comfortable. Two favorite accessories of mine are arm warmers and a vest.

Arm warmers are basically tubes, like open-ended socks, that slide over your arms from wrist to shoulder. They are made from fabrics that trap heat while wicking perspiration and are perfect for time when you start a ride and it’s cool but warms up. You can peel the arm warmers off and stuff them in your bag similar item called either knee warmers or leg warmers are available for your legs.

Another specialty item is a vest. Cycling vests stop the wind in front but are well vented in the back. When you ride in cooler weather your front gets hammered by wind chill but your back side, from head to toe, is not affected. Traditional jackets or vests will cause over heating and profuse sweating whereas the specialty cycling items will allow your body to regulate its temperature. When you warm up the vest will roll up the size of a baseball and tuck into your jersey or bag.

Gloves are a nice accessory and you’ll appreciate them if you ever fall. We all put our hands out in the event of a fall and gloves will protect your hands from injury.

For most people they will be riding in the early morning and late afternoon and exposure to the sun is not a major concern. You should always use a quality sunscreen while riding a bike and even if you will be riding in lower light conditions using a quality skin product will help protect your skin from the effects of exposure.

Another specialty item that can increase the comfort and pleasure of cycling is a cycling specific shoe. There are many “pedal systems” to choose from but there is nothing wrong with the pedals that come on your bike. Cycling specific shoes have stiffer soles so that when you pedal it spreads the pressure evenly over the ball of your foot. A good cross-training shoe may also work but then generally have thicker, wider soles. The cycling shoes also allow for the use of “cleats” which you may or may not use.

Don’t be afraid to experiment with your clothing. With some practice you’ll know what to wear for the conditions.

How To Stay Safe On Your Bicycle – 7 Ways To Practice Safety While Riding Your Bike

You want to be safe when you ride your bike. The increased popularity of cycling now means that bike riders are a major part of the traffic stream since more people ride bikes as a form of transportation. So how do you stay safe when riding your bike? Here are some ideas:

Wear a cycle safety helmet. There are many styles and makes of bike safety helmets but not all of them provide the safety you will need when riding your bicycle. The cycle helmet you choose will depend on your personal circumstances but bear in mind that the price will reflect on the quality, not only in the protection but also the fitting. In the event of an impact, your helmet should not move so correct fitting and the ability to alter straps is important factors when buying a cycle helmet. Of course there are those detractors who say that a bike helmet will not protect you if you were to be hit by a car at, say, 40 mph. Everything has its limitations so to have some head protection is better than having none at all.

Wear visible clothing. When you are out on your bicycle you need to be seen and one of the best ways to be noticed by vehicle drivers is to wear some kind of fluorescent clothing. It could be a full reflective jacket, reflective belt and arm bands or a reflective tabard. Whichever you choose, it will ensure that you are seen while you are out on your bike.

Consider wearing cycle gloves. Cycle gloves not only protect your hands while cycling but they will also offer your hands protection should you fall off and your hands hit the ground. There are different types of cycle gloves but consider ones that have gel-padded palms which offer extra protection and they will ease the pressure on the palms of your hands against the handle grips of your bike.

Inspect your bike each time before you ride it. When you take your bike out of the garage or wherever you have it stored, take a careful look at your bike. Check that the brake pads are making contact with the wheel rim. Check that the chain doesn’t slip and the gears are operating correctly. Sudden mechanical malfunctions when riding your bicycle can cause you to lose concentration and balance. Bikes don’t last forever so check for any severe rusting of the bike frame, in particular check the bike forks for damage as they are the most likely to become damaged through wear and tear.

Be Seen In the dark With Your Lights On. It’s a fact that some bike riders do not bother to a invest in lights. They instead prefer to ride on roads and pavements in the dark dressed in black and expect everyone else to see them, with no consideration to others. Having a proper light set on your bike will ensure your safety when you ride your bike in the dark.

Attach reflectors to your bike. Although you should already have lights on your bike, this is an additional safety precaution. Place them on the front and back wheels attached to the spokes and on the front and back of the frame. At least they will reflect in vehicle headlights giving you some amount of added protection from being knocked off your bike.

Cycle Bell. Let others know you are behind them. You can either shout for them to get out of the way or use a cycle bell. Shouting is a little anti social and may be taken the wrong way, so consider having a bell on your bike and using it to pass pedestrians when you are on a designated dual cycling/pedestrian route.

Cycling can be fun and healthy pastime provided you ride your bike sensibly. Remember that when you are using the road with other road users, that traffic laws apply. So stay safe and be seen and enjoy your bike.