In the last article we discussed things to do before you start riding your bike regularly for exercise. Here, we will take a look at things to do that will keep you riding for exercise for a long time to come. As always, consult with your doctor before implementing any new exercise regimen.
1. Vary your biking routine. You should vary your workout in at least three ways. To get the most out of your cardio, bike for speed 2 days a week. Pedaling at a fast pace consistently for 30-60 minutes is ideal for oxygenating the blood. Oxygen is a key ingredient to weight loss and cardiovascular health. Bike for endurance 2 days a week. The key to this exercise is quantity. Make these trips your farthest to build stamina. Moderate biking will help you maintain a regular routine, burn calories, and allow your body to recover. Moderate biking should be done 2-3 days a week.
2. Bike with a buddy. Exercising with a partner is a sure way to help you maintain your routine and stick to it longer. First of all, committing to another person makes it much harder to back out when the time comes to exercise. Also, enjoying someones company will you exercise makes you look forward to their company again and keeps you motivated.
3. Eat GOOD carbs. Carbohydrates are not evil; you just need to choose carefully and eat in moderation. Before your ride, load up on nuts, fruits and veggies. It is best to avoid processed carbs and refined sugars. Protein is also your friend. Protein will give you sustained energy which is essential, especially for your endurance days.
4. Drink a lot of water. Adult male bodies can have up to 60 percent water. Adult women usually have a little less, about 55 percent. Either way it is essential to replenish our bodies water supply when we are exercising. Our bodies need to be hydrated and when our muscles know more water is coming they will choose not to retain it. This helps you to lose water weight and stay healthy.
5. Track your diet and travels. Many people, beginners especially have found that keeping a record of their rides helps maintain focus on fitness goals. Not only will it keep you consistent and hold you accountable, it will help you make adjustments to your routine. For example, if you feel that your endurance days are leaving you especially winded or exhausted, maybe something about your pre-ride diet should change. If a standard journal doesn't work for you, look into various options on the web to monitor your progress.
The tips in this article are designed to keep you riding after you have started. Too many times I have seen beginners get very excited in the beginning and lose interest quickly. That is a shame because bike riding for fitness can be lots of fun and certainly keep you in shape. It is also an activity that can be enjoyed by the whole family, which is great for physical and emotional health. So keep on getting out there and enjoy your rides. - 22873
1. Vary your biking routine. You should vary your workout in at least three ways. To get the most out of your cardio, bike for speed 2 days a week. Pedaling at a fast pace consistently for 30-60 minutes is ideal for oxygenating the blood. Oxygen is a key ingredient to weight loss and cardiovascular health. Bike for endurance 2 days a week. The key to this exercise is quantity. Make these trips your farthest to build stamina. Moderate biking will help you maintain a regular routine, burn calories, and allow your body to recover. Moderate biking should be done 2-3 days a week.
2. Bike with a buddy. Exercising with a partner is a sure way to help you maintain your routine and stick to it longer. First of all, committing to another person makes it much harder to back out when the time comes to exercise. Also, enjoying someones company will you exercise makes you look forward to their company again and keeps you motivated.
3. Eat GOOD carbs. Carbohydrates are not evil; you just need to choose carefully and eat in moderation. Before your ride, load up on nuts, fruits and veggies. It is best to avoid processed carbs and refined sugars. Protein is also your friend. Protein will give you sustained energy which is essential, especially for your endurance days.
4. Drink a lot of water. Adult male bodies can have up to 60 percent water. Adult women usually have a little less, about 55 percent. Either way it is essential to replenish our bodies water supply when we are exercising. Our bodies need to be hydrated and when our muscles know more water is coming they will choose not to retain it. This helps you to lose water weight and stay healthy.
5. Track your diet and travels. Many people, beginners especially have found that keeping a record of their rides helps maintain focus on fitness goals. Not only will it keep you consistent and hold you accountable, it will help you make adjustments to your routine. For example, if you feel that your endurance days are leaving you especially winded or exhausted, maybe something about your pre-ride diet should change. If a standard journal doesn't work for you, look into various options on the web to monitor your progress.
The tips in this article are designed to keep you riding after you have started. Too many times I have seen beginners get very excited in the beginning and lose interest quickly. That is a shame because bike riding for fitness can be lots of fun and certainly keep you in shape. It is also an activity that can be enjoyed by the whole family, which is great for physical and emotional health. So keep on getting out there and enjoy your rides. - 22873
About the Author:
Beginning cyclists can find what they are looking for at TheComfortBikeShop.com. From women's comfort bikes to beach cruisers, a recreational cycler will find what they need. PJ started this site to help beginners find a balance between very expensive bikes and poorly made ones. If you need a comfort bike, it's a great place to start.
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