You want to increase your endurance. You want to improve your fitness. You want to lose weight. You want to be in better shape. You don’t want to spend a lot of money. (Check out Valorie’s blogs on How Much You Can Spend on Losing Weight) Do I have that about right?
So let’s talk about what you can be doing right now:
Cycling
Today, we’re going to knock up our kickstands and get our bikes out on the road. Your goal, should you choose to accept this challenge, is to get comfortable with your bike. If you’re like me, it may be the first time in years you’ve been on the back of bike or maybe you now have a 21 speed rather than a 10 speed – whatever it is – focus on learning the controls, enjoying the ride and finding a place to ride.
What’s the ideal route for you to be riding on? You’ll want an route that takes you through inclines, declines, flat areas, turns and more. You will be setting the pace for yourself, because everyone is different. You might go out today on an exploratory mission. You want to spend at least 30 minutes on your brisk riding.
30 minutes of riding at a brisk pace will usually have you covering 5 miles or more. So here’s what you need to do. Go for a 30 minute ride at a pace that you consider challenging. You should be breathing hard, but not so hard that it hurts. (Remember, pain is our body’s way of communicating that something is WRONG).
The average person rides at about 10 miles per hour. If you spend 30 minutes riding 10 miles per hour, you’ll travel about five miles. Use your watch to time yourself. Head out for 15 minutes and be prepared to head back for the last 15 minutes – unless – this is important because in my area I have a really nice four mile stretch that is all up hill. So if I were to go only halfway and head back, I’d be back in under ten minutes with almost no effort because the return route is all downhill.
If you find a similar route, go further – say the full four miles before turning back. You may be out on your bike longer, but you’ll get more from the workout.
So – what are you doing today?
Related Articles:
Bike Shopping – What Do You Look for a Bike
Fitness Tips: Exercise Bike Routines
Bike Riding for Exercise and Pleasure