CYCLING is a great way to get and stay fit. Here are 15 things you should know about cycling and why it is such a good form of exercise to make you fit and feel great.

1. Health professionals recommend that we do 30 minutes of exercise at least five times a week. Cycling is a really good way to do this. It is an easy way to get fit and stay fit. Just 30 minutes of cycling each day will reduce the risk of heart disease by half, the single most-common cause of death. Cycling exercises the heart without putting a strain on it and stimulates good blood circulation. It is estimated that if one third of all short car journeys were made on bike, heart disease rates would fall by between 5 and 10 per cent.

2. Cycling is not just for young people – anyone can get on a bike and cycle. It is for everyone, young or old, the handicapped, and those who are perfectly healthy. It can be relaxing, too – that is if you are not going uphill or pedaling into a very strong wind.

3. Cycling is also great for the environment. If you cycle for half-an-hour each day instead of driving you’ll save approximately 150 to 200kg of carbon dioxide emissions over the year. Cycling is a fantastic and environmentally-friendly way to discover the countryside.

In towns and cities with traffic congestion, cycling can turn out to be twice as fast as driving. And you don’t need to find an expensive parking place. Ten bikes can be parked in the space of one car. In fact, with cycling you burn calories and not carbon. Cycling is clearly the least polluting way of travelling distances. It is estimated that 2kg of carbon are saved for every short journey made on a bike instead of the car. Radical new bicycle designs may mean that more and more people will use them as their primary form of transportation.

4. Riding a bike is a low impact activity, meaning it is one of the safest ways to exercise without putting too much strain on your muscles and joints. For people new to exercise, riding a bike will let them get fit without undue physical strain. Cycling is a non-pharmacological method of lowering blood pressure.

5. Cycling can be a powerful calorie burner. Pedaling at a gentle 12 miles per hour on a flat road uses 450 kcal per hour on average. It is an aerobic activity, except when going uphill. This means if you keep at or below lactate level you will be burning fat and not just carbohydrate. Long, steady, just under lactose-level cycling will therefore burn away your excess fat. But don’t overdo it; if you burn off too much fat you’ll begin to lose muscle, which is not what you want to do as a cyclist.

6. Riding a bike is cheaper than going to the gymnasium in order to keep fit. It is participated by well over a hundred million people around the world.

7. As a sport, cycling is challenging, but that is best left for the fittest and keenest of cyclists. Road racing is a popular global sport that is much televised these days. The Italian Giro, the Tour de France, and the Spanish Vuelta are the three main challenging professional events held annually.

Indoor cycling events held in velodromes are becoming more and more popular with spectators, especially during the Olympics. Mountain biking, too, is becoming more and more popular. Some cyclists are convinced that the top mountain bikers are more fitter than the top road racers.

8. On average, cyclists live two years longer than people who don’t ride a bike. In fact, it is believed by health professionals that regular cyclists in their 30’s and over are as fit as people 10 years younger.

9. Cycling is great for those who only want to cycle for relatively short distances on flat terrain in good weather. This is why it is ideal for kids to keep fit by cycling to school instead of being driven there by car or bus. Compared with the cars used in the school-run, cycling is non-polluting and energy efficient. For kids, it is healthy and fun. It is a great antidote for childhood obesity.

10. For the majority of people, cycling is a stress-free way of keeping physically active. It can easily be incorporated into a daily routine. It is more enjoyable than stressful driving, even over longer distances. Any type of regular exercise is beneficial and cycling is perhaps the best as fewer injuries occur as a result of it – unless you fall off! Always wear a helmet.

11. Regular cycling encourages other healthy behaviour. It stops people from smoking and helps to cut down on bad drinking and eating habits. Cyclists that return from a long ride feel great satisfaction and talk to their friends about it.

12. Cycling not only tones your legs, it is great for your posterior, too. The only downside to cycling is that it can be detrimental to the bones of keen cyclists. They may have significantly lower bone density in their spines compared to those who do a greater variety of exercise. Cycling is a low-impact exercise, so it is good for those with vulnerable joints. But it does not have the weight-bearing impact of activities like aerobics, which helps to build strong bones. Remedy: perform some impact exercises if you cycle a lot and do no other form of exercise.

13. Cycling can be exhilarating, giving you the feeling of speed and freedom. If you go to the gym you could cycle there and back as a warm up and warm down exercise. These days half of all adults do no exercise. One third of adults are clinically obese. Cycling is therefore the perfect way for them to start to get on the long road to losing their excess weight and becoming fit.

Riding a bike improves muscular fitness and blood circulation and forms a valuable part of a weight loss programme. Cycling also keeps weight under control. Cycling for thirty minutes every day, five times a week, at lactose level increases life expectancy, controls weight, reduces the risk of heart attacks and strokes, and gives you zest to your life. Studies show that cycling to work gives a 3 to 7 per cent increase in cardiovascular fitness and a 3 per cent fall in body weight over time. It also reduces cholesterol levels by 5 per cent.

If you undertake physical activity like cycling, you can enjoy a more varied diet without increasing your body weight. Cycling also raises the speed of your metabolism for hours afterward, so your body continues to burn fat and calories for hours after the exercise.

14. It is thought that cycling can help people suffering from depression. Endorphins released into the body from the brain while cycling are thought to be as beneficial as drug therapy for mild to moderate cases of the disease.

15. The unique thing about cycling is how it integrates exercise, travel, and a real sense of well-being.

Your ultimate fitness is within reach. Getting fit is not a pipe dream or for those with the perfect genetic make up. If you cycle your way to fitness you will see a new person staring back at you in the mirror.

Vic George has put together a complementary report on cycling and burning fat that will help you solve your weight problem permanently. To access it instantly please visit: [http://www.perfect-health-guide.com/guide-to-losing-fat.html]

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Of all the possible exercises there are to help you lose weight, cycling is one of the best

If you want to lose weight and are looking for the perfect exercise, or if you’re looking for a great calorie burning exercise to add to your exercise repertoire, this article is for you.

We’ll tell you why cycling is so great and what it can do for you, what you’ll need to get started and provide helpful hints that will help you to cycle effectively and safely for the rest of your life.

The benefits of cycling

Cycling has many health benefits, particularly for those that want to lose weight. Here are just some of the great aspects of cycling:

o Cycling is one of the easiest aerobics exercises to start with because it offers a very wide range of training intensities, including very low levels of intensity.

o Cycling is a non-weight bearing exercise so it is easy on the joints, muscles and tendons.

o Cycling burns a lot of calories (more than 500 per hour at a moderate pace for someone weighing 80kgs).

o Cycling can be a relatively inexpensive activity to participate in.

o Cycling can be a very social activity and is easily performed in a group or with family and friend.

o Cycling can be done indoors or outdoors.

o Cycling provides aerobic training (for the heart and lungs), resistance training (for leg muscles) and isometric (static) resistance (for the arms and other muscles in the upper body).

o Cycling can be done relatively safely at almost any age.

o Cycling is a perfect cross-training exercise for running, swimming, skiing, etc and can add variety to any exercise program.

o Cycling is becoming safer as state governments and local city councils invest in dedicated bike tracks and designated bike lanes on city and country roads.

Why cycle?

If you want to lose weight, there are many reasons for you to consider cycling as part of your daily exercise regime.

Here are just 10 of the great things cycling can do for you:

1. Help you burn excess calories and lose weight.

2. Improve your cardiovascular fitness and gain more energy.

3. Help you avoid lifestyle diseases such as heart disease, high blood pressure and diabetes.

4. Help you to increase your exercise intensity in a slow and controlled manner.

5. Help you combine exercise with spending time with your partner, children or friends.

6. Help you meet people (by joining a cycling club for example).

7. Help you add variety to your current exercise routine.

8. Help you combine exercise in the fresh air with exploring new places and enjoying new scenery.

9. Help you tone, strengthen and shape the muscles in your legs, bottom and arms.

10. Provide you with exercise that is easy to build progression (faster and/or longer rides) and intensity variation (varying your riding speed and distances) into.

What you need to get started

One of the greatest things about cycling, is how easy and relatively inexpensive it is to get started (assuming you can ride a bike of course and even if you can’t that is not an insurmountable problem).

Of course there are those of us who really get into cycling and spend a small fortune on fancy equipment, but for those who just want to get started and lose weight, here’s a list of the absolute essentials you’ll need as well as the optional extras you should consider to make your riding more enjoyable.

The Essentials

Here’s what you’ll need to start outdoor cycling:

o A bike!

o A bike helmet.

o Spare tubes, tyre levers and a bike pump.

o Water bottle and water bottle cage for your bike.

o Sunglasses and sunscreen.

Optional Extras

Although classed as optional extras, if you can afford them we recommend you strongly consider:

o Bike shorts (called knicks) with a good quality chamois sown into the seat.

o Bicycle gloves with padded palms.

o Speedometer (to monitor your distance and speed).

o Heart Rate Monitor (to help you regulate your intensity).

o Mobile phone (to call help if you ever get into trouble).

Helpful hints for effective, safe cycling

Here are some helpful hints to help you get the most out of cycling:

Bike

o An inexpensive bike with few features is OK to get started but we recommend as a minimum you get a bike with quick-release wheel hubs so you can get the wheels off easily without a spanner when you get that inevitable puncture during a ride.

o Getting the right sized bike for you is very important so visit your local bike shop first and ask them what the right sized bike for you is.

o There are many types of bikes available from road racing bikes to pure mountain bikes and all sorts in between. Which style of bike is best for you depends upon where you are going to ride the bike, whether you want comfort or speed and how much you have to spend.

o For those of you wanting to ride just to lose weight and will do most of your riding on sealed roads and bike paths, we recommend a hybrid bike with road tires. Hybrid bikes tend to have slightly wider wheels than pure road bikes and have a much more comfortable upright riding position.

o Setting up your seat height is very important. You know your bike seat is at the correct height when your leg has a slight bend in it at the knee when the corresponding pedal is closest to the ground. If you buy your bike from a bike shop, make sure they adjust your seat height for you.

o When it comes to bike costs, be prepared to pay more for bikes that are lighter in weight and have better quality fittings like gears and levers, etc.

Helmet

o Make sure the helmet you wear fits your head properly.

o Of all the possible places to scrimp and save money, we recommend that this isn’t one of them – your helmet is by far the most important piece of cycling equipment you’ll own.

o Generally speaking, be prepared to pay more money for very light helmets with superior ventilation properties.

o We highly recommend that you avoid buying a second hand helmet and that you buy your helmet from a reputable seller who will make sure that your helmet fits properly.

o Modern bike helmets are specifically designed to absorb a great deal of the impact in an accident and crack or break in the process. If your helmet is subject to a reasonable impact, take it to a reputable dealer for checking and possible replacement.

Spare tubes, tyre levers and bike pump

o Unless you’re just riding around your block a few times a week, you’re going to need some spare tubes, a pair of tyre levers and a bike pump.

o The most important things about spare tubes are that you carry at least two of them and that they are the right size for your bike.

o Tyre levers are essential in helping to remove and replace your tires from the wheel rims. Only being small, these levers can easily be carried in a bum-bag or in a specially designed carry bag that fits at the back of your bike seat.

o Always carry a functional bike pump that has the right connection for the valves in your tubes. Most bike pumps have racks that allow you to attach the pump to the frame of your bike for convenience.

Water bottle and water bottle cage for your bike

o Always carry plenty of water with you when you cycle.

o Most bikes have room for two water bottle cages on the inside of their frame.

o For very long rides, consider buying a hydration pack that is essentially a backpack especially designed to carry water. These packs typically carry between 1 and 3 litres of water.

o While cycling drink small amount of water often and never go longer than 15 minutes or so without taking a drink. Because it makes you sweat, cycling makes your body use and lose a great deal of fluid which must be replaced to avoid dehydration.

Sunglasses and sunscreen

o When cycling outside always wear sunglasses and sunscreen unless it is very early in the morning or late in the evening.

Bike shorts (called knicks)

o Although easy on the body as a whole, cycling can be hard on your backside initially (but it soon gets a lot better the more you ride – if it doesn’t consider buying a softer, wider seat for you bike).

o Modern cycling shorts have a chamois sown into their seat which provides extra padding between you and the bike seat and helps wick moisture away from your skin keeping you dry and helping you avoid chafing.

Bicycle gloves with padded palms

o Believe it or not, one part of the body that can do it tough while cycling is the hands. Padded bike gloves can help reduce the pressure on the hands, particularly on longer rides and for the small amount they cost are well worth it.

Speedometer

o Speedometers are great at monitoring the speed and distance of each ride and some even estimate the number of calories burned during each ride.

o By keeping an exercise diary, you can use this valuable information to gradually increase your cycling distances and speeds as well as track your fitness progress.

o Because speedometers use the diameter of your bike wheels as the basic unit of measure to calculate speed and distance, we recommend you have your speedo fitted by a reputable bike dealer to make sure the information you’re getting is accurate.

Heart Rate Monitor

o These really are optional extras, but if you can afford one, we highly recommend you buy and use a heart rate monitor while cycling.

o While a basic speedometer can help you monitor speed and distance, these can be influenced greatly by things such as strong winds and steep hills. Heart rate monitors help overcome the inconsistencies of these outside influences and are the perfect tool to measure your exercise intensity.

Mobile phone

o Again, these are obviously an optional extra but for safety’s sake we always carry a mobile phone when cycling – if you or a riding partner are ever involved in an accident or just can’t make it home on time as promised, it’s very reassuring to know that you can easily get in contact with someone using your mobile phone.

Riding

Here are some tips to make your riding safe and effective:

o Consult your doctor before starting cycling or any new exercise program.

o Start slowly and keep distances short initially and slowly build up your distances and then speeds.

o If riding on a shared path, warn walkers and other riders when approaching from behind using your bike’s bell.

o Use hand signals to indicate that you intend to change lanes or turn corners on your bike.

o Obey all traffic signals when riding on public roads.

o Make riding fun by including friends and perhaps stopping for a drink and snack along the way or afterwards.

o Change your riding route for variety.

o Mix your riding distances and intensities for maximum long term weight loss and fitness.

o Seventy percent of your riding should be done at an easy to moderate intensity (60 – 80% of your maximum heart rate).

o Ride the right sized bike and make sure your seat is at the right height.

o Drink regularly when riding.

o Use indoor cycling when raining or to compliment your outdoor riding.

o Stick to dedicated bike paths or designated bike lanes wherever possible.

o Listen to your body; if you need to take a break during your ride take it.

o Plan your route and communicate it and your estimated ride time to your partner or someone else so they know where to look if you are delayed for any reason.

Conclusion

Of all the possible exercises there are to help you lose weight, cycling is one of the best.

If you want to lose weight and are looking for the perfect exercise, or if you’re looking for a great calorie burning exercise to add to your exercise repertoire, cycling may be for you.

Now you know why cycling is so great and what it can do for you, what you’ll need to get started and keep cycling effectively and safely for the rest of your life there’s only one thing to do. Give it a go. Cycling is sure to help you become a happier, healthier you.

Good luck.

Scott Haywood is the editor of Australia’s leading weight loss and healthy lifestyle website weightloss.com.au. Weightloss.com.au is a free weight loss resource and weight loss products guide.

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The right cross is the most common way to be hit or almost to be hit by a car while on a bicycle. It consists of a car pulling out of a side street, parking lot, or a driveway on the right and hitting a cyclist. There are two possible types of collisions here. Either the cyclist is in front of the car and the car hits the cyclist or the car pulls out in front of the cyclist and the cyclists hits the car.

Ways to Avoid this Accident: a headlight so that cars see the bike and a horn that is loud and is used, a lot.

2. Door Prize

In a “door prize” accident, a car’s driver opens the car door right in front of a cyclist. The cyclist runs into the door because he or she is unable to stop in time or swerve to avoid the door. This type of accident or collision is more common than one would think. It is actually the most common car-bike collision in Santa Barbara.

Ways to Avoid this Accident: ride far to the left of parked cars. Riding far to the left of a parked car will prevent the doors from being close enough for this situation to be a problem.

3. Crosswalk Slam

In a crosswalk slam, a cyclist is riding on the sidewalk and crosses a street in a crosswalk and a car makes a turn right into the cyclist. This accident occurs because cars don’t expect bikes in a crosswalk so cyclists must be extra careful to avoid this type of accident. This type of accident is so common that some studies show that sidewalk riding is twice as dangerous as riding on the road. Another study showed that sidewalk riding was more than twice as dangerous as riding.

Ways to Avoid this Accident: Use a headlight, slow down, or don’t use the sidewalk at all

4. Wrong Way Wreck

A wrong way wreck occurs when a cyclist is riding against traffic. A car will turn onto the street right into the cyclist. The car doesn’t see the cyclist because it was looking for traffic coming from the left, not the right. There was no reason to expect someone on a bike to come at them from the wrong direction.

Ways to Avoid this Accident: Always ride with traffic, not against it.

5. The Red Light

Red lights are very dangerous for cyclists. In red light accidents, a cyclist will stop to the right of a car that has already stopped at a red light or stop sign. Unfortunately, the driver of the car can’t see the cyclist. When the light turns green, the cyclist moves forward and a car that turns right will turn right into a cyclist.

Ways to Avoid this Accident: don’t stop in a car or other vehicle’s blind spot.

6. Right Hook

The right hook occurs when a car passes a cyclist and then tries to make a right turn directly in front of the cyclist or right into the cyclist. The car thinks a bike isn’t going fast because it’s a bicycle so it never occurs to the driver that he or she can’t pass the cyclist in time. Even if a cyclist has to slam on his or her brakes to avoid hitting the car, the driver won’t feel he or she did anything wrong. This kind of collision is very hard to avoid because it is typically not seen until the last second and then there is nowhere for the cyclist to go to avoid the accident.

Ways to Avoid this Accident: Ride in the center of a lane of traffic. This reduces a car’s ability to pass a cyclist and so reduces the possibility of turning directly in front of the bike.

7. Right Hook, Part 2

The second type of right hook occurs when a cyclist passes a slow-moving car or other bike on the right and then it unexpectedly makes a right turn into the passing cyclist.

Ways to Avoid this Accident: Don’t pass on the right.

8. Left Cross

This accident occurs when a car coming from the opposite direction of the cyclist makes a left turn right in front of the cyclist or right into a cyclist. This type of collision is very similar to the right cross accident, above.

Ways to Avoid this Accident: Use a headlight, wear something bright even during the day, and avoid sidewalks

9. Rear End

A cyclist innocently moves a smidge to the left to go around a parked car or other road obstruction when it gets hit from behind by a car behind it.

Ways to Avoid this Accident: Never move to the left without looking first; use a rear view mirror; and don’t swerve in and out of the parking lane and the traffic lanes

10. The Rear End, Part 2

The rear end part two is the biggest fear for many cyclists. In this accident, a car hits a cyclist from behind. While it is a significant fear, it is not a very common accident. This type of accident makes up only 3.8% of all bicycle-car accidents. This is, however, one of the hardest collisions to avoid since a cyclist rarely looks behind it. Any risks of being hit from behind are greater at night and during rides outside of a city where the traffic is faster and the lighting is worse.

Ways to Avoid this Accident: get a red, rear light for the bike; wear a reflective vest or triangle; select wide, slow streets; get a mirror; choose back or side streets

For more information on bicycle accidents and the world of cycling, please visit http://www.bike-locks.com.

Joseph Devine

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The ideal cycling weight for what?

The word ‘Ideal’ implies that there is one perfect weight for a given cyclist but this is not true. The answer to the question posed in the article title depends on what the aims and lifestyle of that cyclist are. The needs of a professional athlete are very different to those of the cycle tourist or someone who just uses a bicycle for transport. Having said that, there is a truth understood by anybody who has ever toiled up a steep hill on a bicycle – fat is hard work when the road rears up!

Cycling for health

If you only cycle to keep fit and well and are not interested in performance, then you don’t need to concern yourself with your weight, beyond keeping it within a healthy range. Some people refer to Body Mass Index (BMI) for this, but I don’t like it because it doesn’t take into account how muscular your body is. Muscle is good, excessive fat is bad but BMI ignores the difference.

My advice would be to use your cycling to help get your weight down to the point where you don’t have a roll of fat round your waist, or at most just a small one. Don’t go so far as to have all your ribs sticking out. If you achieve this then you will be maximising the health benefits of your time on the bike.

Cycling for fitness

If you are trying to maximise your cycling performance, you should pay close attention to your weight. Any excess fat is a burden to carry uphill. You will go downhill faster than your skinny buddies, but that will never make up for the time lost climbing. The steeper the hills, the worse it gets.

Upper body muscular bulk will not help your cycling either. Lance Armstrong came from a triathlon background and his swimmer’s upper body muscle was a handicap on the bike. It was only when he reduced the size of his upper body that his road cycling performance improved. If he’d still been a triathlete, his swimming would have suffered when he did that. This is why I say that the ideal cycling weight depends on what type of cycling you do, and what your goals are.

The specialist climber

If you look at the ‘mountain goats’ of the pro peloton, you will soon notice that they tend to be incredibly skinny. The truth is that they constantly battle to keep their weights down to that level and some have eating disorders. That isn’t a healthy thing to do, but it is an individual choice to make. If you consider yourself to be a climber, just be very careful not to overdo your weight loss – winning a bike race isn’t worth dying for and Anorexia Nervosa isn’t something to play about with.

What is my ideal cycling weight?

I have a lot of experience of cycling in the Pennine hills of northern England. I have done it fat and I have done it skinny and I can tell you straight that cycling round here is easier when skinny! I overdid it a few years back and got too thin. I looked gaunt, I kept getting ill and I didn’t have the stamina that I have now. I could climb the first few hills quickly, but then I’d get exhausted and perhaps come down with a cold a few days later.

Over the years, I piled a lot of weight on. Sure, I stopped getting ill but I got to an unhealthy size and felt really unfit.

I’m 6′1″ tall and a medium build. For me, as a cyclist who enjoys riding in the hills and mountains, below 168 pounds is too light, above 182 pounds is too heavy so I’m aiming for about 175 pounds. You should be able to work out a range of weights like that for yourself. Aim to lose weight until you are slimmer and fitter. If you overdo it, put a couple of pounds back on and maintain that weight from then on.

You can follow my efforts to improve as a cyclist by losing 46 pounds of ugly fat on my blog at SlimmerAndFitter.com.

I have my successes and I have my failures but I am steadily getting there and I tell you how. If you are overweight and it is holding back your cycling, now is the time to start doing something about it. Remember – what one fat person can achieve, so can another! Why not you?

I’m no nutrition expert, but I’ve found a guy who is… Read my review of his acclaimed book and take an important step towards finally reaching your ideal cycling weight!

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The Bike Frame

Getting A Correct Bike Frame

There are a lot of things to factor in for a successful bike ride, whether it’s something you do every day or only once. The bike has many different parts to it, but your bike frame is the most important part. Although the geometry of the bike frame may get changed by the frame manufacturers when they want a different look, there are still some measurements that can’t be changed or messed with. If you’re new to cycling, you’re not really going to care all that much about fancy frames. However, if you’re an old pro at cycling and have been doing it for years, you may have an interest in the different styles of frames. Just recently I was contacted by a reader asking why bicycle articles never go into detail about frames. So, I thought I’d spend a little time discussing frames.

The Difference in Frames

There are more differences to bike frames than just the color. Although most of us make a selection based on color, there are many other variations that can be found in bicycle frames. For instance, the Orbea Orca frame and the Trek Madone frame have many differences between them. Some of the differences we tend to forget about are the overall frame geometry, tube lengths, frame angles, etc. The reason these items are seldom listed or discussed is because when it comes right down to it, when you get your bike frame, you’re going to have to be the one looking at it for a long time so you better like the color and design.

Basic Geometry of the Bike Frame

The basic geometry of the bike frame consists of the size of the chain stays, the distance between the bottom bracket axle and the back wheel axle, and the distance between the front wheel and the bottom bracket. These areas are the same for all bikes and are the basics of how they’re made and cannot be changed or the handling of the bike will be affected.

Another Important Dimension

The seat tube length is designed to fit the rider and can be adjusted by using a long seat pin to adjust the height of the saddle. The angle of the seat will be dependent on the frame size or, at least this is the case with factory made frames. The smaller the bike frame, the steeper the seat tube will angle. This may need to be adjusted for taller or shorter riders, however. The more relaxed the angle is, the more comfortable of a rider there is going to be.

Read full articles about bicycle geometry and bicycles available at this web.