Get
Fit and Burn Body Fat with Cycling
by Mandy Gibbons
Whether it be indoor or outdoor, cycling is becoming more and more
popular. With pollution on the rise and an increase for the push of
general health and fitness, cycling is a great way to save $$ on fuel
as well as getting fit and burning off a few extra calories.
Which
is Best: Indoor or Outdoor Cycling?
There
are many factors you need to take into consideration eg:
-
The weather
-
What time of the day you train
-
How much spare time you have
-
Whether you want to invest in the compulsory safety equipment involved
in outdoor cycling
-
Whether or not you have access to a cycle path
-
If you are comfortable cycling on main roads and amongst traffic.
-
Do you prefer to train outdoors
It's
a personal choice - go with what suits you!
Benefits
of Cycling for Fitness and Fat Burning
Cycling
can offer benefits for both fitness and fat burning. You can vary
your programs so that you can either alternate between fitness and
fat burning or a program that includes both. It really depends on
your health and fitness goals and what you want to achieve from your
cycling program. Outdoor cycling can include cycle tracks in forests
and parks to cycle ways within your town or city along beaches or
major roads and free ways. You can take the family cycling or use
your cycling program as some "time out" for yourself away from work
and other pressures you may be experiencing at that moment in time.
Indoor
cycling also offers some exciting opportunities as well.
With "spin" and other cycle classes being extremely popular, and lots
of fun, to just being able to control your own training programs from
within the privacy of your own home.
Some
Helpful Hints on Setting Up Your Bicycle
- Make
sure that the handle bars and seat are in a comfortable position.
-
Check that the seat height or the seat itself is suitable for your
build, taking into consideration the amount of time you will be
spending on it.
-
If you are using an indoor cycle make sure your bike has foot pedal
straps. If you pick up the pace your feet can easily fly off if
you don't have them connected to the pedals.
A
Few Things You Need to Organize Before Starting Your Cycling Program
- Do
you have any injuries that effect what type of bicycle you use.
eg, semi-recumbent cycle for indoors rather than your normal high
seated indoor cycle. etc etc
-
Have you "OK'd" this exercise program with your doctor?
-
Do you know what your health and fitness goals are? And how will
this effect your program.
-
Do you have a program that specifically designed for your goals?
-
Arranging your program so that you can enjoy it at a specific time
of the day when you don't have to rush. The last thing you want
to do is spend all that money on setting your program up only to
throw in the towel due to other commitments interfering with your
program times.
-
Do you have an eating plan organized to suit your cycling program?
You might as well put in the effort with your diet if you are going
to start exercising too. Don't you think? It will certainly speed
up your results as well as giving you more energy.
-
As well as making sure your bicycle is comfortable and set up correctly
you will also want to ensure that your indoor cycle is placed somewhere
in your house where you will use it.
-
When using your cycle make sure your legs aren't wrapped up around
your neck while pedaling. Keep your seat at a comfortable distance
from the pedals. I get my clients to stretch their legs out completely
then slightly bend their knees - this is where I will position the
seat. This is so they get a full stretch of their legs without feeling
like they are being pulled off the seat when the pedals rotate.
-
When cycling outdoors make sure your feet can touch the ground,
while you are seated on your bike seat. The amount of times I have
seen cyclists that are virtually falling off their bicycles when
they stop at a corner, because their feet don't touch the ground,
always worries me. Play it safe and use your common sense when cycling.
-
When cycling outdoors make sure you check with your local council
regarding rules and regulations for cycling eg. safety helmets,
knee pads etc
How
many times can I cycle per week?
Cycling
indoors or outdoors is a great way to keep fit and burn off those
extra calories. Cycling 3-4 times per week will make a difference
in the way you look, feel as well increasing your self esteem. You
don't need to cycle for hours on end, 20 - 30 mins is sufficient and
sometimes less when you are first starting out. Choose a program to
suit your health and fitness needs and you'll be on your way!
©
Mandy Gibbons 2001, Personal Fitness Trainer & Consultant
- VIRTUAL FITNESS TRAINER "Make your Health and Fitness Program a Success
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