• 1st September 2017 at 3:16 pm #676

    Many people wonder how they could use their bikes to stay fit. Many people often make the first decision of start the cycling practice but soon after buying a bike; they realize that it is hard for them to gain some fitness. In this article, we focus on some practical steps that you can use to enhance fitness with your bike.

    Find the Right Bike
    As you get started, ensure that you have the best bike that will not leave you physically strained. Buy a bike that is comfortable and easy for you to use. There are many types of bikes. You might have settled for a road bike, a cruiser bike, a mountain bike or a hybrid bike. Whichever your choice is, ensure that you are comfortable in using it. Follow this link to find a cool and comfortable bike cruiser for your fitness training.

    Custom Fitting
    Once you find the proper bike for your use, you may want to alter the seat to fit your proportion. There are professional bike fitters who can quickly help you with the fitting process. Some adjustments may be made to the handlebars, the seat post, and the stem.

    Nutritional changes
    Nutrition is a key point in every fitness regime. Bike training requires the right nutrition to keep your feet on the pedal. In your nutritional regimen, ensure that you take natural and simple foods that are rich in carbohydrates. Keep in mind that you also need the electrolytes. Avoid fatty, hard to digest and high protein foods. The following guidelines will help you adjust your nutrition program appropriately.

    • If you ride less than an hour, some snacks and water should help you. Riding will help you burn 30-50 grams of carbohydrates per hour.
    • Water supplements and sports drinks come in handy since they are a replica of the fluids that are directly utilized by your body.
    • Ensure that your hydrate every 10 to 20 minutes. The purpose for hydrating periodically is to help adjust the hydration frequency. Take a lot of fluids before you start your cycling training.

    Getting Fit
    In cycling, fitness means that your legs and lungs are strong. Begin with a goal that is easy to achieve. Low mileage of about 8 miles per ride will do. Ensure that you keep it easy but add on a little more each week. Ensure that your increase your rides to a frequent number of times in a week. The process will help you to start gaining some fitness as you get acclimatized to the bike.

    As you start out, make a good choice for the route that you will be using. Do not engage big hills or adventurous tracks in your first weeks. You should also take care to get enough rest. Resting rejuvenates you and helps your muscles recover and rebuild. Don’t be worried over the days that you do not feel like riding. Have a friend to ride with and to keep you accountable.

    Ensure that you keep track of your progress. Record your riding progress in your way, or you can try a bike recording journal.

    Extra Tips
    Bike riding comes off with a list of regulations that ensure your safety while on the road. There are basic rules that are common to bike riders which you should know

    Ensure that you learn the various ways that you should communicate with other road users. The communication is mostly done by use of hand signals. Learn to shift gears with ease as shifting helps you to have an easy take off and smooth stops.

    As you keep fit, enjoy yourself. Riding is one of the most enjoyable sports that will help you relieve the stress off you. Watch yourself learn these few tips, and you will have a more fulfilled fitness regime with your bike.

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