Bicycling - An excellent cardio activity

Most popular resolutions each New Year’s Eve is...

One of the most popular resolutions each New Year’s Eve is improving one’s fitness. The steps normally followed are: doctor, diet and exercise.  Now, consider this; what if we turned that around to read: exercise, diet and then doctor?  Fewer visits to the doctor and less concern about one’s calorie intake would be the norm if exercise was incorporated into one’s lifestyle, in addition to helping avoid conditions such as diabetes, high blood pressure and obesity.  Resolve today to park your SUV and power up your HPV (human powered vehicle). 

Benefits of Exercise

Aerobic exercise offers numerous physical and mental benefits to the body.  Included in this list is the strengthening of cardio and pulmonary muscles – thereby improving the pumping efficiency of the heart and helping to facilitate better flow of air in and out of the lungs.  Aerobic exercise also serves to improve mental health by reducing stress and lowering the incidence of depression.  You will gain these benefits and lose belly fat at the same time, putting you on the path to a flat stomach. 

Anaerobic exercise (meaning ‘without oxygen’) differs from aerobic exercise in that it consists of a brief high-intensity spurt (2 minutes or less) used to build muscle mass.    

Benefits of Bicycling

During the process of operating the bicycle, the rider makes use of the two largest muscles in the body – the Gluteus Maximus and the Quadriceps.  With these muscles, the body does not burn fat at a high work rate, but instead burns glycogen.  The burnt glycogen is later replaced by metabolizing body fat as quickly as possible. In other words:  An excellent way to get a flat stomach!

Cycling is also a very effective form of cardiovascular activity for those suffering from arthritis in the lower joints.  It avoids impact to the knees while still working muscles.  When seated on the bicycle, the rider experiences a relatively non-weight bearing exercise; along the same lines as swimming. 

Getting Started

Let’s get started.  First - consider how much you can afford.  If you are just starting out, get something reasonably priced.  For simplicity sake, we’ll concern ourselves with the standard bike.  If you have never riden a bicycle, this is the easiest to learn on.  This style has one speed – yours, and coaster brakes, which are easy to operate (move the pedals backwards to stop). 

As with a car, take a test drive.  Your goal is to be on this HPV as much as possible, so you want it to be one you enjoy riding.   

Rules of the Road

1.  Wear a helmet.   

2.  Obey traffic laws.  The stop sign is not just for cars.  It is for bicycles and pedestrians as well.  The same holds true for traffic lights.  If the light is red, stop! 

3.  Wear bright clothing or a reflective vest.  Flashing lights on your bike add a measure of safety at night.  Take every effort to make sure drivers can see you. 

4.  When two or more riders are together on the road, ride single file. 

5.  On a bike path or sidewalk, monitor your speed in relation to others on the path.  Yield to pedestrians. 

You are now ready for the exciting adventure of bicycling.  Have a good time and – Let’s Roll!