Bicycle Workout

Cycling is one of the better ways to get around, and a great option for those who are new to exercise: because you use the bike—not your body—as resistance, your workout is low-impact. You can also burn anywhere between 240 to over 1,000 calories per hour, depending on your weight, speed, and fitness level.

With the right moves, you can boost the toning and strengthening benefits of even the shortest ride. Whether you’re flying down a cycling path, pedaling a recumbent bike, or exercising on a stationary machine, we’ve got tips for getting the most out of your two-wheeled workout.

Remember: you should be able to carry on a conversation while you exercise. If that becomes impossible, or you feel light-headed, stop exercising immediately. To ensure you’re working out effectively, consult our Target Heart Rate Calculator.

Outdoor cycling
If you’re new to cycling, start slowly to build up your endurance and adjust to outdoor riding.

Beginners should stick to cycling paths and/or quiet streets. Start out cycling on level surfaces; save upward climbs for when you’re more advanced. Remember that you can switch to a lower gear setting to make uphill riding easier.

When you’re ready, add these moves to tone and strengthen your body:

*To really work your butt, try this: for brief intervals, lift your butt off the seat, and pedal slowly, contracting your buttocks while you do so.
*Another glute strengthener: push down with your heels when you pedal. Note: this is easier if you have foot straps on your pedals.
*Cycling is essentially a lower body workout, but if you want to tone your arms, push down on the handles, elbows bent outwards. Then pull back until your elbows are straight, but not locked. Return to the starting position, then repeat, using your bike’s weight as resistance.

Indoor cycling
If you’re currently using your bike machine as a handy place to dry wet underclothes, you’re missing out on an easy, effective workout—one you can do parked in front of your TV.

If you’re looking to buy an indoor bicycle, be prepared to choose from recumbent to spinning, to the more basic stationary. Dual action bikes will provide an upper body workout, with handles that move (similar to elliptical trainer), but these can be tricky for beginners. Finding the right machine will depend on your fitness level, not to mention your budget.

Once you’ve got your home bike all set up, try this routine for beginners.

1. Keeping resistance low, start pedaling at a comfortable pace for three minutes.
2. Next, increase resistance by a few increments (checking your comfort level), and cycle for four minutes.
3. Lower the resistance and slow down for a three minute cool-down.

You can increase the time and intensity of your workout to suit your fitness level. Do the routine two or three times per week, with a day of rest in between.

Post-workout
Remember to stretch your muscles after any fitness routine, otherwise you risk injury. As cycling works the entire leg, you’ll need to work this major muscle group. Here are four moves to try:

Hip and Butt Stretch: Start by lying on your back, knees bent, feet flat on the floor. Bring your left foot over your right knee. Clasp your hands behind your right thigh, and gently pull your leg in towards you, while keeping your body relaxed. Repeat with right foot over left knee.

Hamstring Stretch: Still on your back, knees bent and feet flat on the floor, straighten left leg and bring it up and over your upper body, clasping your ankle, calf or thigh with both hands. Keep knee slightly bent and hold for a few seconds, then gently lower down. Repeat with right leg.

Calf stretch: Lying on your stomach, pull yourself up onto your hands and feet until your body forms a triangle—only your hands and feet should be on the floor. Straighten both legs, but don’t lock your knees—keep them slightly bent. Now press both feet on the floor, keeping your abs tucked in and your back as flat as possible. Hold, then release. Variation: press one foot against the floor, bending the other leg while you shift your weight onto the straightened leg. Change legs.

Quadriceps Stretch: in a standing position, take hold of the top of your right foot and bring it towards your buttock, bending the knee so that it points straight down. Hold onto the wall or a chair for balance if you need to. You should feel a stretch down the front of your right thigh. Squeeze hips forward slightly if you want to work the hip flexors, too. Hold for a few seconds, then repeat with left leg.

taken from divine.ca