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Pedaling Your Way to Fitness
If you want to try bike riding as a consistent source of exercise try to keep the below tips in mind. Riding your bike is an excellent way to stay in shape and is an activity that can be enjoyed alone or with your friends and family. These tips are designed to get you over the hump and biking regularly. Always check with your doctor before deciding to follow any new fitness routine.
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. Grab a friend. It has been proven again and again that buddying up will help keep your fitness routine consistent. If you have children, look into bringing them along for your moderate days.
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. Remember to keep yourself hydrated. Drinking four 8 ounce glasses of water a day is a good place to start. If your routine includes any kind of exercise you are going to need even more than that. Our bodies are made up primarily of water and we need to teach our bodies that more water is on the way. If your body is unsure of the next time it is going to get water it retains it and this leads to water weight. Replenish the lost water and maintain a healthy balance.
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.
Following the above tips will help you to maintain your biking fitness routine. These tips are designed for beginning bikers and those looking to implement a fun easy way to stay in shape. Bike riding is an activity that can be enjoyed by the whole family and will keep you all feeling healthy, physically and mentally for years to come.
About the Author
PJ is the founder of the The Comfort Bike Shop. She wanted to create a place where beginner's could get a comfort bike at a good price. The Comfort Bike Shop is our recommendation for women's comfort bikes and those new to the sport.
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