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Bike Riding for Weight Loss – Tips for Beginning A Bicycling Plan
If you are one of those people who rides around the block or on a beautiful road, you may have ridden for fun. Cycling for fun is a good form of exercise. But unless you plan to “push yourself” you may not lose much weight.
I’m sick when I hear people say, “No pain, no profit!” But the old saying is true when cycling to lose weight. By pushing the distance or speed of your bike, you are sure to feel some pain in your leg muscles, your wrists and your derriere – even some pain in your throat and lungs when Your body tries to meet your increased need for oxygen.
Health tips: Exercise before exercise is useful to prevent injuries!
Getting your bike ready … to lose weight
Your first concern will be setting up your bike. If you need an excuse to buy a new bike, this is a great opportunity! I went from a 3-speed bike for leisure to a 24-speed bike for more exercise. As I learned how different devices work, I was very grateful for the extra speed. They make me ride faster and climb mountains easier to handle.
We found the men at the bike shop very helpful and concerned about our unique cycling needs. Instead of just ordering us towards the most expensive bikes (as I expected), they asked how much we would ride, whether we were trying to use speed or leisure, and whether we would ride on rough roads. Rubber or trail. When you honestly share your goals and experience level, the sales staff can match you with what you need. They want you to succeed in investing in your bike!
Some state laws require bicycle lights. But if you are going to ride all the time from dusk to dawn, the memory requires you to have a light on your bike. These small accessories are battery-powered and durable. There are many types of light bulbs to choose from. My tail lights have different flash speeds and are designed to make my wheels visible to vehicles approaching both the rear and side. Check the lights before you buy one. Install the light where it makes the most sense.
We stopped buying tachographs and gauges for our bikes, but as we focused on losing weight and getting in shape, this feature became a “must have”. You can not track your progress without knowing how far and how fast you ride.
If you already have a bike, take it to a bike shop for safety checks every season. They should check the gearbox, tires and brakes to make sure everything is working properly. They can adjust your seat to suit your height and adjust the handlebars to fit your seat, making your ride more comfortable. If you are lucky, they may clean and polish your bike!
If you want to save money in the long run, you can find books and videos that teach you how to take care of your bike. It is always a good idea to know how to change your flat tires and adjust the loose chain.
Another must have is a bicycle pump. Ask your tire dealer how many pounds of air pressure to put in your tires. Check tires every time you get ready to ride! We guessed the air pressure one summer day and lived sadly. We rode our bikes to the pool, not realizing that one of the tires was too full. While we were freezing in the water, the hot sun was rapidly expanding the air in the tires – a tire blew as it sat in the parking lot. The sunset is not so happy when the pool is closed and waiting for the bus to take us home!
Health Tip: Talk to your doctor first and get his or her blessing before you increase your physical activity rate!
Stay comfortable on your bike.
Prolonged sitting in a wheelchair can cause uncomfortable pain and even serious circulatory problems for avid cyclists. At your local bike shop you will find a wide range of wheelchairs made especially for your comfort and health. Vendors at our local bike shop encouraged us to try out a new seat on our bike for a few days. My husband found a split chair to be more comfortable for himself as I chose to keep my old gel chair. Someone made a chair that looked more like a bird than a wheelchair!
Health tips: Get out of your wheelchair and walk around every 25 minutes to get blood flow to the unspeakable parts of your body.
Think about your outfit … you do not need cycling shorts and special clothing to start cycling. There is a scientifically engineered fabric that is designed to pull sweat off your body in the summer and protect you from the winter heat. But for now, just wear comfortable sportswear.
Make sure your clothes are not too tight, which makes it difficult for you to try to pedal. But they should also not be loose enough to get stuck in a bicycle chain! If you overheat, remove one layer. If you cool, add layers. Wear light or bright colors so that the driver can see you easily.
It really helps to have a small luggage compartment on the back of your bike. Mys looks like a small shelf on the rear tire. It has two straps to keep any cargo securely attached to the wheel. I use it to put air conditioners for food, shopping bags or extra clothes.
I have a bicycle shop attaching a water bottle to the wheel under my seat. I can quickly drag when I ride or pour water on my pulse to cool down a bit. Take a small amount of water when needed during your bike ride, rather than a big mouth kiss.
Helmets are almost a must. Life is full of dangers, and cycling has its share. Smart. Wear a helmet. You can buy a cool rearview mirror for your helmet. The mirrors help you see when it is safe to turn and allow you to observe the traffic coming from behind.
I highly recommend wearing glasses – both for the sun and for bugs! At certain times of the year the winds are thick with flying insects. Getting a small bug in your eye is a painful event. For contact wear, wear contact lenses and windshield wipers for cycling for that reason. One day you will be happy you did!
Health tips: Hold your hands down frequently to allow blood to flow and to prevent pain or numbness in the hands and arms.
Make a weight loss plan
You will want to keep a record of your daily diet and your weekly meals, measurements and weights. Both the distance and your cycling.
Http://www.OpenFitness.net is a great way to keep track of your progress. It’s very easy to use, just type in the information you want to track. As the only community fitness site of its kind, you will find it a great motivator that will print out charts and graphs to show you the progress you have made over the course of a few days, a week or a month!
It monitors your vitamin diet and supplementation. Thousands of foods have already been analyzed for calories, fat, carbohydrates and protein. You simply select the food you eat from the pull-down function and the daily total is counted for you. Make sure you do not exercise when you have just eaten or when it is time to eat. Both times will slow you down.
No matter how embarrassing it is, measure your arms, legs, chest, waist, hips and thighs once a week. Track your weight and body measurements. The thrill of seeing those same inches disappear in the coming weeks will be well worth the effort. It’s especially interesting to see as a graph!
Consider investing in a device that actually measures body fat – there are inexpensive pincer devices that measure fat by squeezing you, or buy a more expensive bathroom scale kit, but calculate the fat in Body easily.
Try to ride 4-6 days a week. As you plan your weight loss, your short-term goals will change as you change. You will quickly develop stamina for long distances. As fat turns into muscle, your speed increases. Every week, try to increase your distance or speed.
You know how far you have ridden so far. Start tracking the exact route you are traveling, the total distance and how long it took you. Make a note of your notes for special circumstances. Is it dark outside, so you are forced to cut your ride short? Did the road builder throw gravel on your normal paved road?
What kind of weather? Is it dangerously hot? Is it windy? The wind can be your friend or foe. When the wind is behind you, your ride is windy … but from the other direction, be prepared to tremble. Accept any time as a job well done and just ride accomplished!
Finally, add the above exercises three times a week. Cycling works your legs, but to keep your body strong and slim, you will need to exercise your upper body as well. The website http://www.openfitness.net, created by a certified personal fitness trainer, has great features that allow you to design and track this part of your fitness program as well.
Cycling is a fun and inexpensive form of aerobic exercise – it is good for everyone. But be warned – you will have to buy a whole new wardrobe for a slimmer and fitter body that pops up!
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