Cycling is one of the most effective exercises to get fit and burn body fat once done consistently.
I go to the gym 4-5 days per week and always take the bike with me, instead of driving. This is a great way to keep fit and lean.
It normally just takes me 10-12 minutes to arrive at the gym, that’s only a 5 kilometer bike ride away.
So by the time I arrive at the gym, I don’t have to worry about parking. I just park the bike outside the gym, then quickly tog out, then get stuck into my workout (all warmed as well!). I usually cycle at a moderate intensity. The last thing I want is to be out of breath in the gym with not enough energy to complete a 90 minute workout.
The only day I don't cycle to the gym is on leg day. I do an killer leg workout,
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There's no fun in that! The same goes for running on a treadmill. I'm not knocking people who do it, I do it myself every once in a while, but not as often as most people do.
I'd rather hop on my bike and breath the fresh air into my lungs and enjoy the scenery as I peddle along.
Personally, I enjoy the challenge of cycling up steep hills and speeding on an open road.
I know a guy who only uses his car to get to the gym every day. He only lives 3 kilometres from the gym and yet he spends €30 a week on petrol and sometimes has a hard time finding a parking spot.
So when you add that up, he spends €80 euro a week and in a year that’s €960 and that doesn't include the costs of tax and insurance.
I guess people get more comfort out of doing things the easier way, than doing things that require more effort (cycling).
People sometimes offer me a lift to the gym and that's great, but unless it's a wet and windy day, I much prefer to
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Bike Maintenance
Since I use my bike most days of the week, It needs to be repaired once or twice a month. It's quite common to run into issues such as getting a flat tire or brake problems.
If I can't fix the problem myself, I usually leave it with a bicycle mechanic.
There's one right next to the gym I go to and he only charges €10 to repair a flat tire, which is okay.
But it's always a good idea to keep a spare tube/tire if you know how to change a flat tire yourself.
Cycling Benefits • Cycling is a great exercise for building stamina and is great for building up your leg muscles.
• It will help you burn a lot of calories, keep your body fat low and increase your metabolism even after your done. Definitely helps in getting ripped abs.
• Cycling will also improve your immune system due to the increased in oxygen and blood circulation in your body.
• Improved your mental health, due to both endorphin's and dopamine levels released during and after cycling.
• Cycling targets a variety of muscles with each pedal stroke, including lower back, obliques, glutes and hamstrings.
So what kind of bike do I use?
Flat-Bar Road
“The purpose of this experiment is to compare the effects of a regime of maximal strength training in combination with a usual endurance training programme with an endurance only training programme on the physiological and muscular parameters during a 2-hr constant cycling test in well-trained triathletes.” Their hypothesis was that in a 5 week period of training, the changes in the cycling cadence would be lesser in the endurance and strength training group versus the endurance only training group.
Like other forms of exercise, bicycling can help with weight problems. It lowers cholesterol and the heart rate. It is a mood enhancer, as well, proving it's physical and mental benefits.
When it comes to exercise, it’s important that you choose some sort of routine that will help you to get physical activity. Doing what you like and what works for your lifestyle is the most important thing – otherwise you won’t actually do it.
Step 7: Place the spare tire onto the hub by holding the outer sides of the tire. Never place your hands in the center of the rim or under the tire.
... fascination with distance, speed and time is categorically evident in the way that our cities are run. Dominated by machines that create both environmental and health issues. This review has attempted to outline the health benefits of cycling and critique them through scientific evidence. The evidence that Tranter, Bannister, Racioppi, Tight and Lindsay attempt to illustrate, is essentially a shift from a sedentary lifestyle to a more active one. Plato was perhaps well ahead of his time in stating that the "lack of activity [in society] destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it” (Plato, 427-347 BCE). This encompasses and summarises all the physical and mental impacts cycling plays on the body and this review demonstrates how easy it is to change this epidemic of obesity through cycling.
If you find yourself in a situation that requires you to change a tire, then you should refer to this simple nine step guide. Imagine you’re driving down the road and you hear a loud popping noise followed by a slight loss of control of your vehicle. You know in the back of your mind that you’ve blown a tire, but you don’t want to admit it, you’re in denial. You pull over the car and check your tires, you see the flat tire on the driver side of your car right away, your mind spirals into panic. Your palms are sweaty and you’re too embarrassed to ask for help, you don’t know what to do. Then you pull out your phone and Google How to Change a Tire, the first result is from Sean Classen, the world renowned how to writer. After thoroughly reading through the guide you know that you’re set, and confident.
However, by combining both aerobic and anaerobic exercises, weight loss and overall body composition can significantly increase. Aerobic exercise burns fat in the duration of exercise, although it has little effect afterwards. Intense anaerobic exercise increases the metabolism hours after exercise.
Today, the importance of physical fitness is recognized as an essential component to a healthy, active lifestyle and should be a priority in most people’s lives. It should not be surprising that physical fitness and exercise improve long term health. It has been proven that the rewards of exercising, strength training and cardiovascular exercise can improve the quality of a person’s life in many ways. Living a long, healthy lifestyle without disease and obesity should be a goal for everyone. When fit, both physically and mentally, a person is more confident, alert and aware when physically fit. Being physically fit and continued exercise has a direct impact on job performance and reduces daily stress.
Treadmill exercise at a consistent pace can sometimes be boring, not to mention less challenging. According to Tom Holland, a triathlete and physiologist, for a workout to be motivating, you do not have to force yourself to do the hard stuff right away. For a 30-minute treadmill workout, try breaking the time into three increments. Dedicated the first ten minutes for warm-up exercises, the next ten minutes to a more challenging exercises and the last ten minutes to gradually slower pace of exercise. You will not feel exhausted easily with this kind of routine yet you burn more calories. Doing interval workout is proven to be effective in losing weight as well as in toning the body.
I know there will still be people who just won't change a tire, so for you non-changers remember to pack a can of Fix-A-Flat or its equivalent. Directions for Fix-A-Flat is on the can. In essence, stay safe, remember half the battle is being prepared and ready for it. Happy trails and safe treading.
out, I simply love the feeling of accomplishing an intense workout and knowing I can continue to
When you 're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven 't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
An unavoidable part of life is dealing with stress and learning how to handle it. While the busyness of people’s lives steadily increases, the stress level of an individual tends to rise. There are many stress relief methods that exist. I believe cardiovascular exercise is one good beneficial approach to reducing stress. Different forms of cardio exercise can physically contribute to ease stress. It can also provide benefits for the mind. Since exercise is an outlet for frustration, it can be a healthy and effective way to release these negative emotions. There are many practical things that someone could do to exercise to relieve stress. By prioritizing cardiovascular
When I have time to ride my bicycle, I do. At one point, I used to actively train and race, when I came out of obesity and worked more diligently on my physique than I am now.
aerobic exercise three to four times a week will really make you not just look healthier but also fell better. By doing aerobic exercise this many times a week you are sure to burn stored fat, and calories. With keeping you self in shape with these workouts you cut down your risk of getting disease like diabetes. There is nothing like a workout that makes you fell better the rest of the day, with aerobic exercises you can gain confidence about your body and yourself as a whole.