| If you are one of those people who leisurely pedal | | | | keep you from getting hypothermia in the winter. But |
| around the block or over a flat stretch of scenic road, | | | | for now, just wear layers of comfortable sports |
| you've probably been riding for sheer pleasure. Riding | | | | clothes. |
| bikes for pleasure is a good form of aerobic exercise. | | | | Make sure your clothes aren't so tight that you are |
| But unless you map out a plan to "push yourself," you | | | | miserable trying to pedal. But they shouldn't be loose |
| probably won't lose much weight. | | | | enough to become entangled in the bicycle chain, |
| I really get sick of hearing people say, "No pain, no | | | | either! If you become overheated, strip off a layer. If |
| gain!" But the old adage is true when it comes to riding | | | | you get cold, add a layer. Wear light or bright colors to |
| bikes to lose weight. By pushing your cycling distance | | | | allow drivers to see you easily. |
| or speed, you are sure to feel some pain in your leg | | | | It really helps to have a small cargo rack on the back |
| muscles, your hands, wrists, and your derriere-- even | | | | of your bike. Mine looks like a little shelf over the back |
| some pain in your throat and lungs as your body tries | | | | tire. It has two bungee cords to keep any cargo |
| to accommodate your increased demand for oxygen. | | | | securely fastened to the bike. I've used it to tote a |
| HEALTH TIP: Stretching exercises prior to exercising | | | | small picnic cooler, a shopping bag or extra clothes. |
| are helpful in preventing injury! | | | | I had the bike shop attach a water bottle holder to the |
| GETTING YOUR BICYCLE READY...TO ROLL OFF | | | | bike under my seat. I can grab a quick swig as I ride or |
| THE WEIGHT | | | | pour some water over my pulse points to cool off a |
| Your first concern will be outfitting your bicycle. If you | | | | bit. Take small sips of water when needed during your |
| need an excuse to purchase a new bike, this is an | | | | bike ride, rather than chugging huge gulps. |
| excellent opportunity! I went from a 3-speed bicycle | | | | A helmet is almost a must. Life is filled with |
| for leisure riding, to a 24-speed bicycle for more | | | | hazards-and biking has its share. Be smart. Wear a |
| committed exercising. Once I learned how the different | | | | helmet. You can buy a cool rear-view mirror for your |
| gears worked, I was very thankful for the extra | | | | helmet. The mirror helps you see when it's safe to turn |
| speeds. They make my ride faster and the hills a lot | | | | and lets you observe traffic coming up from behind. |
| easier to handle. | | | | I recommend wearing sunglasses-both for the sun and |
| We've found the guys at the bicycle shop to be very | | | | for bugs! At certain times of the year, the air is thick |
| helpful, and concerned for our unique cycling needs. | | | | with flying insects. Getting a tiny bug in your eye is a |
| Rather than simply steering us toward the most | | | | painful event. For contact wearers, carry a contact |
| expensive bicycle available (as I had expected), they | | | | case and lens cleaner on bike rides for just that |
| asked how much riding we would be doing, whether | | | | reason. Some day you'll be glad you did! |
| we were trying for speed or leisure, and whether we | | | | HEALTH TIP: Shake your hands downward frequently |
| would be riding on paved roads or dirt trails. When you | | | | to get the blood flowing and to prevent pain or |
| honestly share your goals and level of experience, the | | | | numbness in your arms and hands. |
| sales clerks can match you with exactly what you | | | | MAPPING OUT A WEIGHT LOSS PLAN |
| need. They want you to be successful in your biking | | | | You will want to keep a record of your daily diet and |
| venture! | | | | food intake, your weekly body measurements and |
| Some state laws require bicycle lights. But if you will be | | | | weight, as well as your bicycling miles and time. |
| riding anytime from dusk to dawn, common sense | | | | The WORKOUTWARE Personal Training |
| demands that you have lights on your bicycle. These | | | | Workstation software (see the Home Fitness page at |
| little accessories are battery-operated and last a long | | | | for your personal computer is an excellent way to |
| time. There are a variety of lights to choose from. My | | | | track your progress. It is very easy to use-simply type |
| tail light has different blinking speeds, and is designed to | | | | in your information you wish to track. As the only |
| make my bike visible to cars approaching from both | | | | software of its kind, you'll find it to be a fantastic |
| the rear and the sides. Check for brightness before | | | | motivation tool that will print out charts and graphs to |
| you buy one. Install the light where it makes the most | | | | show how much progress you've made in a few |
| sense. | | | | days, a week, or a month! |
| We held off on buying a speedometer and odometer | | | | It keeps track of your food, vitamin, and supplement |
| unit for our bikes, but once we got serious about losing | | | | intake. Thousands of foods have already been |
| weight and getting in shape, this feature became a | | | | analyzed by experts for number of calories, fat, carbs, |
| "must have." You simply cannot track your progress | | | | and protein. You simply select the foods you ate from |
| without knowing how far and how fast you're riding. | | | | a pull down feature, and the daily total is tallied for you. |
| If you already have a bicycle, take it to the bike shop | | | | Make sure you don't exercise when you've just eaten, |
| for a safety inspection each season. They should | | | | or when it's almost meal time. Both times will slow you |
| check the gears, tires and brakes to make sure | | | | down. |
| everything is working properly. They can adjust your | | | | No matter how humiliating it is, measure your arms, |
| seat to fit your height and adjust the handlebars to fit | | | | legs, chest, waist, neck, hips and thighs once a week. |
| your reach, making your ride more comfortable. If | | | | The software keeps track of your weight and body |
| you're lucky, they might even clean and polish your | | | | measurements. The thrill of seeing those same inches |
| bike! | | | | melt away in the coming weeks will be worth the |
| If you want to save money in the long run, you can | | | | effort. It's especially impressive seen as a graph! |
| find books and videos that teach you how to care for | | | | Consider investing in an instrument that actually |
| your own bicycle. It's always a great idea to know | | | | measures body fat-there are inexpensive pincer-type |
| how to change your own flat tire and adjust a loose | | | | instruments that measure fat by pinching you, or buy a |
| chain. | | | | set of bathroom scales that cost more but calculate |
| Another must have is a bicycle pump. Ask your bike | | | | body fat quite painlessly. |
| dealer how many pounds of air pressure to put in your | | | | Try to ride 4-6 days per week. When you map out |
| bicycle tires. Check the tires each time you get ready | | | | your weight loss plan, your short-term goals will change |
| to ride! We guessed at the air pressure one summer | | | | as you change. You'll quickly develop stamina for |
| day, and lived to regret it. We rode the bikes to the | | | | longer distance. As fat turns to muscle, your speed will |
| swimming pool, not realizing that one tire was too full. | | | | increase. Each week, try to increase either your |
| While we were cooling off in the water, the hot sun | | | | mileage or your speed. |
| was rapidly expanding the air in the tires-one tire blew | | | | You know how far you've been able to ride, thus far. |
| as it sat in the parking lot. The day in the sun was not | | | | Start keeping track of the exact route you are taking, |
| so fun, once the pool closed and we had to wait for a | | | | the total mileage, and the length of time it took you. |
| truck to haul us home! | | | | Make notes in your records for special circumstances. |
| HEALTH TIP: Talk with your doctor first, and get his or | | | | Did it get dark outside so you were forced to cut your |
| her blessing before you increase your rate of physical | | | | ride short? Did the road crews dump a layer of gravel |
| activity! | | | | on your normally paved road? |
| STAYING COMFORTABLE ON YOUR BIKE | | | | What was the weather like? Was it dangerously hot? |
| Sitting for long periods of time on a bicycle seat can | | | | Was it windy? The wind can be your friend or your |
| cause pain, discomfort, and even serious blood | | | | enemy. When the wind is behind you, your ride is a |
| circulation problems in avid bicyclists. At your local bike | | | | coming from any other direction, be prepared to huff |
| shop, you'll find a variety of bicycle seats made | | | | and puff. Accept any length of time as a job well done |
| specifically for your comfort and health. The | | | | and simply get the ride accomplished! |
| salespeople at our local bike shop encouraged us to | | | | Finally, add an upper body workout three times per |
| try out new seats on our bikes for a few days. My | | | | week. Bicycling works your legs, but to get the rest of |
| husband found the split seat to be more comfortable | | | | your body firm and trim, you'll need to exercise your |
| for himself, while I opted to keep my old gel seat. | | | | upper body, as well. The WORKOUTWARE Personal |
| Someone has even invented seats that look more like | | | | Training Workstation software, created by a certified |
| a bird perch than a bicycle seat! | | | | personal fitness trainer, has excellent features which |
| HEALTH TIP: Get off your bicycle seat and walk | | | | allow you to design and track this portion of your |
| around every 25 minutes or so to get the blood flow | | | | fitness program, as well. |
| to important unmentionable parts of your body. | | | | Bicycle riding is a fun, inexpensive form of aerobic |
| Think about your don't have to have padded biker | | | | exercise-it's good for every part of you. But be |
| shorts and special clothing to start riding bikes. There | | | | warned-you will need to buy a whole new wardrobe |
| are actually scientifically engineered fabrics designed to | | | | for the thinner, more beautifully fit body that emerges! |
| pull sweat away from your body in the summer and to | | | | |