WORK OUT-BIKING &STATIONARY BIKING

BICYCLING


Bicycling Basics


Bicycling (Biking) isn't only fun, it's great exercise. It brings a new meaning to the words "training wheels."

For those of us who don't like exercising indoors, bike riding is a great way to get exercise and to get somewhere in life. Ride with friends or family, or go solo and let your daydreams keep you company. Run errands, commute to work or just go out and pedal hard to feel the wind in your face. Ride the road or hit the trails. With modern bike technology, almost no area is out of bounds.



Upside of Bicycling

* Biking is one of the best fitness activities for whole families to enjoy together.

* It’s also a great stress-busting solo activity.

* Cycling is the one activity that allows you to cover some real distance.

* There are plenty of biking tours available now through various regions of the country or world.

* Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there?

Downside of Bicycling

* More than most outdoor activities, bicycling is subject to the vagaries of the weather.

* High speeds and relatively little contact with the road don't mesh well with wet or icy conditions.

* Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it.

* The road isn't the only thing that's slippery when wet. Brakes are, too.

* Long, frequent rides can strain the neck, back and arms and even impair men’s fertility.


Is Bicycling for You?

This chart can help you see how bicycling fits your goals and lifestyle concerns.
Body Parts : Worked Heart, lungs, legs.
Calories Burned : About 544 an hour for a 150-pound person, 726 for a 200-pound person, at a moderate 12-to 14-mph pace.
Gear : The bike itself, padded shorts, helmet, reflectors, light, water bottle, saddle bag with repair supplies.
Location : Preferably on a paved bike path or in a dedicated bike lane, or a designated bike trail for off-road biking.
Time : If you're going to get out there, figure on being out for 30 minutes, at least. It takes a while to get warmed up.
Schedule : Whenever your schedule and the weather permit.


Bicycling Tips

* If you're going to stay on relatively smooth roads, get a road bike. For rougher roads (including city streets) and for versatility, consider a "hybrid" bike. Mountain bikes are appropriate for those who will be doing mostly mountain and trial biking.

* Comfort is the key to long rides, and the right bike setup is the key to comfort. On a road or hybrid bike, set the handlebars about an inch lower than the saddle. Unless you're a racer, any lower puts undue strain on your back. For mountain bikes, two to four inches is right. Make sure your seat is level. And test drive a few different seats before settling one that’s comfy for the long haul.

* Buy your bike from a reputable bike shop, and make friends with your dealer. Repairs and upgrades are a whole lot easier when you have friends in the business.

* Many towns have bike clubs and nearby rails-to-trails multi-use paths that may extend dozens or even hundreds of miles.


Stationary Biking Basics

stationary biking is a simple way to burn calories and get your cardiovascular exercise. Just hop up onto the seat of your indoor cycle and pedal away.

At the gym or at home, stationary cycling is forever popular because it requires little skill, thought or body movement. You can catch up on your reading, watch TV or simply "zone out." Bikes come in high-tech versions with Internet access or low-tech models with just pedals and a flywheel - but the activity is definitely low-tech.

When buying a bike for home, be sure it is comfortable to pedal and the seat is tolerable for more than a few minutes at a time. You will also want to set it up in a place where it will be convenient to use. Otherwise your new exercise equipment may join the ranks of many now serving as clothes hangers.


Upside of Stationary Biking

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It's a good choice for beginners and can also be modified to present a challenging workout to the most hard-core exerciser.

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There's little chance for injury.

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You'll never have to worry about weather making you miss a workout.

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Making a one-time investment in a high-quality stationary bike can pay off with years of workouts.

Downside of Stationary Biking

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If you're into scenery, you may get bored on your stationary bike.

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Though cycling provides great cardiovascular and calorie-burning benefits, it (like other non-weight-bearing exercises) does little to increase bone density.

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You may miss the social interaction of the gym if you set up a stationary bike at home.


is Stationary Biking for You?

This chart can help you see how stationary biking fits your goals and lifestyle concerns.
Body Parts Worked : Legs, heart, lungs.
Calories Burned : About 340 an hour for a 150-pound person, 455 for a 200-pound person.
Gear : The bike itself.
Instruction/Facilities : Gym or home.
Time : 15-60 minutes a day. Whatever you've got.
Schedule/Flexibility : Gym hours or whenever you have time at home.


Stationary Biking Tips

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The seat is the key; comfort rules. Set your seat height so that your knee is only slightly bent on the downstroke.

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If you want to bring your outdoor bike inside, buy a wind trainer, a piece of equipment on which you can perch your bicycle. This relatively inexpensive gadget ($40-$100) can give outdoor cyclists a foul-weather option.

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Stationary bikes now come with many options, including pulse monitors and programmed resistances. There are also simple models available if you find electronics intimidating or you just don't want to deal with a lot of buttons.