You’ve been vowing to get more exercise, so why not pump up the tires and head out on your bike? Better yet, get the family out with you, and everyone benefits. Use this quiz to gear up your knowledge about bicycling.
1. Bicycling is an excellent form of exercise because it gives you a good workout with less strain on your joints than jogging.
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Bicycling is easier on your back and joints than jogging. Biking is also a good alternative to running or jogging for people with osteoarthritis. Biking strengthens the large muscles of the lower body. When you climb hills, your upper body also gets a workout.
2. When you begin your workout, start out slowly by pedaling on flat ground in a low gear to warm up.
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Warm up for 5 to 10 minutes, or until you feel warm. At the end of your ride, spend 5 or 10 minutes in a cool-down, pedaling slowly in low gear. This will gradually lower your heart rate and prevent lactic acid from pooling in the muscles.
3. Regular exercise helps with weight control and helps prevent heart disease.
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Regular exercise also helps lower blood pressure and LDL (bad) cholesterol, and raises HDL (good) cholesterol levels, the American Heart Association says. A sedentary lifestyle is one of the major risk factors for heart disease. The others are high blood pressure, high cholesterol, diabetes, obesity, and smoking.
4. To gain the health benefits of exercise, you must bicycle for at least an hour every day.
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The federal government’s health and fitness guidelines call for 150 minutes of medium-intensity exercise each week. That amount can be broken up into 10-minute chunks. To lose weight or to reap even greater health benefits, you should extend your workout to an hour. Riding a bike at a leisurely pace is considered a medium-intensity exercise. Cycling at a medium pace is considered vigorous exercise.
5. When buying a bike, you should think about how far you will typically ride and over what kind of terrain.
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Bicycles come in different types, from motocross (BMX) and track racing bikes, to road touring and mountain bikes. Longer road trips call for a touring frame. If you are a heavy person, you will need a sturdier frame and broader range of gears. If you plan to ride in rough, hilly terrain, you'll need tougher tires and reliable brakes. Once you have decided on a type, you will find that most of the bikes within a price range are very similar. Getting a good fit is important for safety, so make sure you "try on" a bike before buying it. You should be able to stand astride the bike with both feet flat on the floor and have a crotch clearance of 1 to 2 inches for a touring bike, or 2 to 4 inches for an off-road bike. For more advice on purchasing a bike, visit the International Bicycle Fund website.
6. Bike helmets are essential to preventing serious head and brain injuries.
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Look for a helmet that meets standards set by the U.S. Consumer Product Safety Commission or the Snell Memorial Foundation. Make sure the helmet fits correctly. It should be snug and level on your head. You should not be able to move it or tilt it when it is strapped in place. These same criteria also apply to bike helmets for children.
7. If you go mountain biking, you'll need a special MTB helmet.
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No matter what kind of cycling you do, you'll need a bike helmet that meets safety standards and fits correctly.
8. Children are at higher risk than other riders for bicycle-related head injuries.
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Children should wear a bike helmet whenever they ride. Besides head injuries, children are more likely to be hurt in a bike accident because they hit the handlebars.
Watch this video to learn how to ensure the exercise plan you have set for yourself is appropriate for you, and learn other ways to help keep yourself motivated to assist you in achieving and maintaining your goals.
Don’t feel guilty about snacking! Eating small, frequent meals can help you control your weight and stay fueled throughout the day. Just make sure your snacks—and those you serve your kids—are nutritious.
Watch this video to learn the importance of including a variety of exercises including cardiovascular, resistance, and strengthening training, as well as exercises that strengthen your core to ensure your entire body gets the attention it needs.
