Biking can be used for light exercise, joyful exercise, challenging exercise or intense exercise. It can be done while exploring the world and new places and having fun and be convenient for your schedule. You can do it from your house, in your house or travel with it. There are many different ways people use their bike and we’ll try and offer some information that can help you no matter where you’re at on your journey.
No Fitness, Very Little Fitness, Want to Loose Weight.
If you haven’t been doing any exercise a bike could be your new friend. Using a bike for exercise has a lot of positives but don’t expect a road paved with gold and sunshine and rainbows in the background.
At first it is going to be uncomfortable, you are going to feel soreness in many areas, but you will adapt and these kinds of things will be a distant memory. If your arms, shoulders, neck or butt feel tired, hurt or sore there is nothing wrong with you, this is normal.
Respect the duration. You may be aware that experienced cyclists ride far, don’t be down on yourself for not accomplishing astonishing distances, 40 minutes on a bike is significant no matter who you are.
Sitting on a bike requires you to hold yourself up while balancing with your upper body, this is a workout itself.
Riding a bike requires pedaling, pushing one leg down many times a minute to propel your body weight and bike forward.
The systems used to do the physical work are called aerobic and anaerobic. Excited respiration within reason is what you want to achieve, it is where all the benefits of improvement are. There are many studies on this topic that not only show muscular and respiratory improvements but also increased brain function, brain cell regeneration, increased metabolism and many more.
It’s important to stay consistent. In most cases, if you’re out of shape, it didn’t happen within 6 months, meeting your fitness goals is a commitment and should be viewed as a one step at a time never ending staircase. Do what you can, when you can and just keep going, you will get where you want to be.
If loosing weight is a primary goal, make it your goal work yourself so that you’re trying to sustain heavy breathing for as long as you can. When muscles can’t power themselves with oxygen they use fat. Be warned doing this will make you more hungry, make sure you don’t overeat. Over eating will help sustain what you have, so aim for a deficit without being unhealthy. Riding, and riding intensely will ignite your metabolism.
Working Towards a Big Event, Being a Fit Rider or Advancing Past Beginner
In building towards a big event often you cannot always replicate the event because of time restraints.
There’s a couple of ways to approach it depending on your fitness and schedule. If time isn’t a problem and fitness is, you can build up by scaling up the duration each time you ride so that when the big event comes you’re used to riding close to the duration. Practice pacing yourself and try and think of the best way you can survive outdoor conditions with adequate fueling and clothing.
If you cannot train with a time scale, use the time you have and ride intensely. Practice intense intervals so that you stress your muscles, this will stimulate growth. Pick different duration and intensity of intervals ranging from 30 seconds to 20 minutes. Big events are hard even for experienced fit riders, but practicing intensity and then pacing the event well below the intense intervals can give you the tools you need to participate in the event more comfortably.
Doing exercises off the bike can help you be stronger on the bike. Planks, Push Ups and any Core Strength moves are nearly invaluable. Exercises like these will improve your upper body’s resistance to fatigue and give a more solid base for your legs to push off from. With cycling, carrying more muscle mass isn’t too beneficial, but having strong muscles is, so focus less on repetition and more on absolute power. Other off the bike training methods can be effective, but there’s only so much work you can do, you need to rest more than you think, focus on your weaknesses and cycle intensely as much as you can.
Many cyclists have world class physiques, so while off the bike training can improve your riding engine, cycling intensely will provide excellent benefits.
Seeking improvement requires tracking data. Whether you choose to track your time on a course, your speed, distance or whatever, be OK with small improvements. In cycling, moving performance a decimal is usually a substantial improvement. Don’t be discouraged if you normally average 16 MPH and you went out with a goal to average 19 MPH and didn’t succeed.
Improving as Lifestyle or Looking for Elite Fitness
The facts are in and we know exercise is good for you and a lot of studies point to many benefits of cycling, some outlined in the paragraphs above. While there are many different styles of training, biking, seems to encompass the things that are beneficial with minor negative side effects. It can be done at different intensities that accomplish different results and knowing that, you can structure workouts to give you the results you’re looking for. Biking can be addictive, it stimulates the body and mind.
It’s important to have a a proper diet that can allow the body to build, recover and it’s important to give your body rest time to recover and build. Working hard will deplete your bodies resources, destroy cells and make you tired. It is important to have the foods you need to fuel yourself, fats, proteins, clean carbohydrates and proper vitamins. For this kind of hard work spinach and beets are crucial. You need to eat what you feel like eating and eat enough, world class fitness requires a substantial amount of fuel.
When you’r training to the top of your capabilities on a regular basis time off and maintenance is necessary. Experiment with how much time off you need before you can perform at a high level again. Yoga is very beneficial and a great off day part of training.
Nothing is more important than data, knowing your heart rate and how much power you are producing is the best way to make gains. Power training is key, establishing intervals of power output will allow you to know how much work you’re actually doing. You’ll want different workout structures with the total duration being up to you and different interval lengths being up to you.
You can build your body how you want, you may want to be able to have a good hour of performance, many intervals of performance and so forth. Power numbers are basically like the amount of lbs on weights. A lot of this work is is fatiguing and a heart rate monitor will help you learn when you’re at your limits.
This information may seem vague, but it’s easy to work yourself into exhaustion, it’s not easy to make something come of that. Everyone is different, so a hard five minutes for you is different than a hard five minutes for someone else along with the way each individual responds to different efforts.
It’s assumed if you’re reading this paragraph you’re into the general idea of fitness and improvement so again, we’re just offering what we can that we think is beneficial for someone like that. Get a power meter and start working on your intervals and be amazed.