Bike ride to lose weight - Tips for Beginning A Bicycling Plan

     In case you are one of those individuals who leisurely pedal around the block or over a flat stretch of scenic road, no doubt you've been riding for sheer pleasure. Riding bikes for pleasure is a great kind of aerobic exercise. But until you pre-plan an idea to "push yourself," you probably won't lose much weight.

I truly withdraw of hearing people say, "No pain, no gain!" Nevertheless the old adage is valid when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you're certain to feel some pain within your leg muscles, the hands, wrists, and your derriere-- even some pain within your throat and lungs since your body tries to accommodate your increased interest in oxygen.

HEALTH TIP: Stretches just before exercising are of help in preventing injury!

GETTING YOUR BICYCLE READY...TO ROLL OFF THE WEIGHT

Your first concern will probably be outfitting your bicycle. If you need an excuse to buy a brand new bike, it is really an excellent opportunity! I went from the 3-speed bicycle for leisure riding, with a 24-speed bicycle for more committed exercising. Once I learned how a different gears worked, I had been very thankful for that extra speeds. They've created my ride faster and also the hills much easier to deal with.

We've found the inventors in the bicycle shop to become very useful, and concerned for our unique cycling needs. Instead of simply steering us toward the most expensive bicycle available (as I had expected), they asked just how much riding we would do, whether we were trying for speed or leisure, and whether we'd be riding on paved roads or dirt trails. Once you honestly share your goals and degree of experience, the sales clerks can match you with precisely what you'll need. They desire one to be successful inside your biking venture!

Some state laws require bicycle lights. But if you will end up riding anytime from dusk to dawn, sound judgment demands that you have lights in your bicycle. These little accessories are battery-operated and have longevity. There are a variety of lights to pick from. My tail light has different blinking speeds, and is made to make my bike visible to cars approaching from both rear as well as the sides. Search for brightness before you purchase one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for bikes, but if we got intent on reducing your weight and achieving fit, this feature became a "must have." You merely cannot track how well you're progressing without knowing what lengths and just how fast you're riding.

In the event you currently have a bicycle, go on it for the bike shop for a security inspection each season. They ought to check the gears, tires and brakes to be sure it is all totally working properly. They could adjust your seat to suit your height and adjust the handlebars to fit your reach, making your ride more at ease. If you are lucky, they could even clean and polish your bike!

If you wish to spend less in the long run, you can find books and videos that coach you on how to look after your own bicycle. It certainly is a great idea to understand the way to make positive changes to own flat tire and adjust a loose chain.

Another must have can be a bicycle pump. Ask your bike dealer how many pounds of air pressure to include your bicycle tires. Check the tires each time you get ready to ride! We guessed in the air pressure one summer day, and lived to be sorry. We rode the bikes for the swimming pool, not realizing that one tire was too full. In the end were cool down in water, the hot sun was rapidly expanding the air inside the tires-one tire blew as it sat within the parking area. Your day in the sunshine had not been so fun, after the pool closed and now we were required to wait for an truck to haul us home!

HEALTH TIP: Engage with your doctor first, and acquire his or her blessing prior to deciding to enhance your rate of physical activity!

STAYING COMFORTABLE On your own BIKE

Sitting for very long intervals on a bicycle seat could cause pain, discomfort, as well as serious blood flow problems in avid bicyclists. At your local bike shop, you will discover a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to experience new seats on our bikes for a few days. My husband found the split seat being more at ease for himself, while I opted to help keep my old gel seat. Someone has even invented seats that seem to be more like a bird perch than the usual bicycle seat!

HEALTH TIP: Log off your bicycle seat and walk around every 25 minutes or so to find the blood flow to important unmentionable areas of your system.

Think about your clothing...you don't need to have padded biker shorts and special clothing to start out riding bikes. You will find scientifically engineered fabrics designed to pull sweat away from your body in the summertime and to prevent you from getting hypothermia during the cold months. Until then, just wear layers of comfortable sports clothes.

Ensure your clothes aren't so tight that you are miserable trying to pedal. However they really should not be loose enough to get entangled in the bicycle chain, either! In the event you become overheated, strip off a layer. If you get cold, give a layer. Wear light or bright colors to allow drivers to determine you easily.

It truly really helps to use a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It's got two bungee cords to help keep any cargo securely fastened for the bike. I've tried on the extender to tote a small picnic cooler, a shopping bag or extra clothes.

I needed the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig when i ride or pour some water over my pulse points to chill off a little. Take small sips of water when needed during your bike ride, instead of chugging huge gulps.

A helmet is almost essential. Every day life is filled with hazards-and biking has its share. Be smart. Wear a helmet. You should buy a cool rear-view mirror to your helmet. The mirror makes it possible to see when it's safe to make and lets you observe traffic coming from behind.

I would recommend wearing sunglasses-both for that sun and for bugs! At certain times of the year, the environment is thick with flying insects. Obtaining a tiny bug within your eye is a painful event. For contact wearers, have a contact case and lens cleaner on bike rides for that reason. Some day you will end up glad learn about!

HEALTH TIP: Shake your hands downward frequently to find the blood flowing also to prevent pain or numbness within your arms and hands.

MAPPING OUT A diet PLAN

You will want to keep a record of the diet and food intake, your weekly body measurements and weight, along with your bicycling miles and time.

The web site http://www.OpenFitness.net is a wonderful approach to track your progress. It's very simple to use-simply key in your data you wish to track. As the only community fitness web site available today, you'll find it to be a fantastic motivation tool which will print charts and graphs to exhibit just how much progress you have made in a few days, a week, or even a month!

It keeps track of the food, vitamin, and supplement intake. 1000s of foods have been analyzed by experts for quantity of calories, fat, carbs, and protein. You just find the foods you ate from a pull down feature, and also the daily total is tallied for you. Make sure you don't exercise when you've just eaten, or when it is almost meal time. Both times will slow you down.

Regardless how humiliating it's, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The program keeps track of your weight and the entire body measurements. The thrill of seeing those same inches melt off within the coming weeks will probably be definitely worth the effort. It's especially impressive seen as a graph!

Consider purchasing an instrument that truly measures body fat-there are inexpensive pincer-type instruments that measure fat by pinching you, or obtain a set of bathroom scales that are more expensive but calculate excess fat quite painlessly.

Try to ride 4-6 days weekly. When you map out unwanted weight loss plan, your short-term goals changes when you change. You'll quickly develop stamina for extended distance. As fat turns to muscle, your speed increase. Each week, try to increase either your mileage or your speed.

You know how far you have been capable of ride, to date. Start checking the actual route you're taking, the entire mileage, and also the length of time it took you. Make notes inside your records for special circumstances. Made it happen get dark outside so that you were instructed to reduce your ride short? Did the trail crews dump a layer of gravel on your normally paved road?

That which was the weather like? Was it dangerously hot? Was it windy? The wind can be your friend or your enemy. If the wind is behind you, your ride is not a worry...but coming from every other direction, be ready to huff and puff. Accept any length of time being a fine and merely obtain the ride accomplished!

Finally, add an upper workout three times per week. Bicycling works your legs, but to obtain the rest of your system firm and trim, you'll need to exercise your torso, as well. The http://www.openfitness.net site, produced by an avowed personal fitness trainer, has excellent features which allow one to design and track this portion of your fitness routine, as well.

Bicycle riding is a fun, inexpensive form of aerobic exercise-it's great for every aspect people. But be warned-you will need to buy a whole new wardrobe for your thinner, more beautifully fit body that emerges!

1. Prev:Purple: The Color of a Healthy Life
2. Next:Is Fast Fat Loss A Myth?