Bikes have been around for centuries, first as a mean of transport, and then as a fun form of fitness training. With the renewal of outdoor activities, more and more people are now considering the purchase of a bike, both to stay healthy and even to reduce the impact of their car on the environment. So, if you are considering the acquisition of a bike for the first time, here are some essential tips for amateur cyclists and fitness enthusiasts.
Why Should You Choose To Get Fit With A Bike?
Bikes can certainly provide for a super sweat session, as you can train your legs, and improve your heart and circulatory systems if done vigorously. There are a variety of bike types to suits your specific interests, such as: road bikes, mountain bikes, hybrid bikes, snow bikes, beach bikes, spinning bikes, and even BMX bikes if you are feeling especially acrobatic. In short, while cycling is just one sport, there are an infinite slew of possibilities based on your preferences, your interests, your fitness levels and your cycling skills. As a result, there are just as many bikes as there are types of cyclist. You wouldn’t be able to say the same about a treadmill, for example. While indoor gyms have their positive sides, it’s a huge win for your mood and your fitness motivation to pursue outdoor activities regularly. Fresh air, sunlight and being part of the world might seem a little childish, but they are essential feelings for everyone. Consequently, it is easier to stick to your fitness resolutions if they don’t cut you off from the world you live in. Bikes let you do just that!
Safety: What To Consider When You Start
When you start cycling outside, you will first of all need to consider your safety. Remember that you are sharing the road with cars and other vehicles, and that injury is a real possibility. Therefore caution is absolutely key! First of all, the acquisition of a helmet is indispensable, even though there is no federal law in the USA that requires bicycle helmets. There are laws in states and localities that are related to children mostly, also some places do insist on every cyclist wearing a helmet. You can check more in detail the relevant helmet laws where you live. While it may not be a legal requirement, a helmet will protect you from head and brain injuries. Indeed, there are over 6,000 head injuries in the USA every year that are accounted to cycling without a helmet. Additionally, 75% of bike-related fatalities could have been avoided with a helmet. So, make sure to pick one that meets the US consumer product safety commission and that is brightly-colored, as this will make you more visible for vehicles on the road. Your helmet should be comfortably snug, so don’t choose too loose or too tight! You will also need reflective clothes: While you don’t need to wear them at all times, do make sure to have reflective bands on when you are riding in low light in the early morning or in the evening. This can save your life, so don’t try to save money on it!
The Real Start Outside: How To Approach Fitness Cycling
Even when you have decided to buy a bike for fitness reasons, you will need to go slowly at first. It is important to get used to the bike and to the overall cycling activity, especially if you have not been doing much cycling in the past. Start with 30 minutes a day at first and stay on flat terrains for the first few weeks. This may not be the beginning that you were dreaming of, but remember that cycling is not only a great leg workout, but it is also a very powerful cardio exercise. That’s why you should always try to keep pedalling for at least 30 minutes before gradually increasing the intensity and the duration of your workout. Additionally, a little tip that will keep you pedaling longer is the purchase of padded shorts, as they will protect your backside from getting too sore! If you feel confident on a bike, you could consider the addition of clipless pedals that enable you to pedal more effectively. Finally, as you start riding for longer distance, why not join a group of cyclists as this will not only keep you motivated but also make the time pass quickly! After all, it is difficult to remember you are exercising when you are in good company!
Keep Active Even On Rainy Days
When the weather is gray and cold, it could be really tricky to go out on the bike. It’s not only uncomfortable, but it could also be dangerous and make the road slippery. Thankfully there are ways to make the most of your bike fitness indoors with the acquisition of an indoor bike trainer that lets you maintain your bike on the spot as you pedal. Or you could consider a spin bike to increase your performance and your cardio workout! Take a look at the best spin bikes on the market. In both cases, if you wish to monitor your performance, you could rely on a heart monitor that will keep track of your efforts. Finally, do make sure to warm up and stretch properly, even when you are training indoors as this will avoid building up lactic acid in your muscles, which is responsible for sore muscles. And, last but not least, do vary your workout, indoors and outdoors, to keep things exciting and challenging at all times!
