Fitness and Fuel

Pedal your way to FITNESS
Maximize the benefits of your biking regimen.

By Rolli S. Bondoy

Conventional means of keeping fit and healthy currently available are not exactly the most preferred form of worC k outs. Aside from requiring a great deal of time and effort, normally, these alternatives often come with a trade-off between cost and motivation.

For instance, enrolling in a regular gym program may appear to provide the proper stimulus. People around sweating to get in shape and a gym instructor ensuring that fitness programs are strictly adhered to are perfect complements in pushing oneself. However, these packages normally cost an average of P20,000-30,000 annually.

Fortunately, for those who do not have that amount of money to spare, athome exercise routines have become more and more popular and may yet be the best bet. Then again, doing it alone within the confines of their homes may not at all stir one’s inner drive, causing the desire to eventually fade and the mission to fail.

To address these concerns, there is actually an alternative that can be both exciting and could suit one’s budget – biking. Cycling is a great way to promote and improve conditioning and enhance physique. It is a fun activity available to all individuals across all ages and an efficient workout mechanism that not only gives pleasure but also goes a long way in ensuring overall fitness. This summer, there is no harm in riding one’s way to the pink of health.

Benefits

There are innumerable benefits of cycling – among which are decreased risk of coronary heart diseases and protection from health problems like stroke, diabetes, and possibly cancer. It also ensures that blood pressure is within normal levels even under stressful situations and helps a great deal in building stamina to enable the body to perform daily chores.

For the figure conscious, it is also an effective exercise to shed off extra calories and get rid of flabby abs. Statistics show that 500 to 700 calories are burned per hour, depending on the speed and terrain of an individual’s journey on wheels. Even a small amount of cycling would be good enough to boost metabolism, thereby facilitating weight loss programs aside from helping improve overall balance and coordination.

Physiologically, some of the advantages biking provides are the body’s enhanced utilization of oxygen, increased power in the legs, improved ability to buffer lactic acid buildup, and decreased body fat percentage.

From a strength standpoint, cycling is more preferable than running as a cardiovascular workout, since it entails constant effort against resistance. It also reduces the pounding on the knees especially for those with problematic conditions. That being the case, there are some important things that should also be considered when coming up with a cycling plan to maximize its rewards.

Go for variety

One of the crucial factors to consider when putting together a bike schedule is variety. Doing the same routine and going the same route every time enables the body to adapt very quickly and limits the ability to improve results. By tweaking it on a frequent basis, muscles are exposed to varying degrees and levels of intensity resulting in better overall strength.

Inserting one or two differing tempo sessions helps build a good base for the plan. During regular workouts, riding at a constant, fairly high intensity for 20 to 25 minutes – as in the case of mountain biking – is the standard to accustom the body to tolerating lactic acid, so that when the workout gets more intense, it will not fatigue as quickly.

To complement this, one session per week should be also be dedicated to a longer-duration workout, as this builds cardiovascular endurance. Not only is this good for proper health, but also gives the body a break from the very high-intensity workouts.

For instance, instead of going the full 50 kilometers in a week, it can be reduced to a fifth of the distance on a day but on a more challenging uphill course. If one is used to trekking the hills and valleys, on the other hand, a stamina-building ride could also be in the offing – in both instances intensity and duration are varied.

Proper rest

After a strenuous run, rest is critical to sustain progress. Without it, recuperation will not take place and each session will further tear down muscle fibers. Along with scheduled days off, taking into account any cross-training activities that can be participated in, such as weight lifting or other sports could be considered as long as these are not physically demanding to avoid overtraining.

Preparing the bike

But before hitting the road, make sure that tandems are in tip-top shape. Most bikes that sit in storage or a garage gather dust and require scrubbing with water and a gentle soap mixture to remove salt and grime off the frame. It is imperative to perform a quick check-up on the bike before using it for the first time after a long break.

A basic tune-up ensures a bike’s good working condition. This should usually include checking tire pressure and wear, brake pads and brake pad wear – making sure the drive train, with the chain together with the front and rear deraillers, is clean and lubricated. The gear shifter and brake cables should not be stretched or frayed at all.

Safety Tips

Once the ride is ready, the next step is to gear up properly. Taking proper safety precautions, including adhering to helmet safety standards, is a must to avoid accidents. Every year, a considerable number of bikers end up in the emergency room with injuries related to bicycle mishaps. Some of these result in deaths typically from head injuries.

Following these guidelines however should minimize these unfortunate events.

• Wear a properly fitting helmet that meets standards set by the Products Standards Commission;
• Obey traffic signs and signals at all times and never ride against the flow of traffic;
• Use proper hand signals;
• Avoid road obstacles that can be associated with falls, such as wet leaves, large puddles, rough surfaces, road cracks, curbs, gravel or rocks and, most importantly, other bikers or pedestrians;
• Ride a bicycle that is appropriate to their size – one that clears 1 to 3 inches of space between the rider and the top bar to allow him or her to have both feet firmly on the ground when straddling the bar;
• Adequately maintain bicycles with properly inflated tires, smoothly adjusted brakes and a welloiled chain;
• Dress in bright clothes, if possible, and attach or wear reflectors especially at night;
• Wear sneakers and avoid clothing that could get caught in the bike’s chain or wheels, including loosely fitted pants, shoelaces, or anything with dangling straps or chains ;
• Never wear headphones or use cell phones while on the road;
• Never carry another person or any heavy, awkward items;
• Carry bottled water in an attached bike holder, especially on long rides or on hot days;
• Use a pouch attached to the back of the bicycle seat for items such as money or keys;
• Wear riding gloves and, in some cases, knee pads;
• Carry a lock and bicycle repair kit on extended trips; and
• If possible, wear spandex as it provides padding and wicks away moisture to prevent your rear end, legs, and crotch from getting chafed

Bicycles and other types of wheeled, selfpowered transport are a great form of exercise and can be entertaining for anyone. It is nevertheless important to observe precautions before heading out– obeying the rules of the road and simply using common sense.

SOURCES

http://en.wikipedia.org/wiki/Pilates
http://www.kidshealth.org/teen/food_fitness/exercise/pilates.html
http://www.pilatesmethodalliance.org
http://www.pilates.com
http://www.allaboutpilates.com
http://www.jillianhessel.com
http://pilates.about.com
http://www.pilates-exercises-guide.com
http://www.pilatesaction.com

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