Skiing And Biking For Fitness
Biking is a great aerobic exercise and, like skiing
, bike riding requires short bursts of intensity to raise the heart rate.Running or jogging means maintaining a constant push on the heart rate, while biking has some downhill and flat coasting making for a great interval workout.
With a bicycle, you can raise the intensity and keep it raised to meet your target heart rate zones.A good 18 or 21 speed bicycle that fits your body properly will keep you comfortably pedaling for many enjoyable and rewarding rides.
It is also a good idea to tune-up your bike before and during the season.You do not need mountains to benefit from biking, but hills will add to the leg workout.
You can vary the intensity of your ride through the mechanics of your bicycle.A bike with three basic range of gears can be used to ease you up the hills and to pace you through the flats.
The best workouts are the ones that won't make you bored.With a summer goal of keeping skiing muscles tuned and lungs in shape for a day on the slopes, biking offers the opportunity to both explore your world and stay fit.
There are probably dozens of different routes around your home that will give you a good workout on a bicycle.If you really start to get bored riding around the house, put the bike on the car and head to a state park or a municipal bike trail.
Bicycle riding has become such a popular family activity that most states have designated bike trails with no motorized vehicles allowed.These trails are almost always maintained and are a safe place to ride.
You may not always get the exertion of road riding but you will not need to keep one eye on the traffic. Remember that you will most likely be biking in the spring or summer.
Even though the breeze you create riding feels cool, you still need to keep yourself hydrated.Road riding can be a little nerve racking at first, but by following traffic laws and wearing helmet and reflective or eye catching clothing you will get used to going with the flow of traffic.
This is where you can make the bicycle make the hill.If you are on a small grade, stay in the higher gears to make pedaling harder and you will feel your heart rate rise quickly and your quads start to burn.
Do not try to go too hard too fast, and shift down when you feel the need.Try to stay pumping for longer periods each time.
Spinning is when you use the upstroke leg to pull the pedal up while also pushing the opposite leg into the down stroke.This maneuver is more common for indoor stationary bikes but if you use biking shoes or pedal baskets it can be converted to an outdoor technique.
At first this method of pedaling may seem awkward but with practice it becomes easier and you will definitely see and feel the results.Try to ride at a speed that keeps your heart rate slightly elevated most of the time, with either speed bursts or hill climbs to pump you up.
Another way to make yourself pay attention to the workout is to look online or in local fitness magazines for bike clubs in your area.With a club you can join scheduled rides that are usually advertised by average speed, distance, and terrain difficulty and meeting time/place.
Most bicycle shops have a special collection of biking specific clothing that make a good investment and last for years.Make everyone you love wear a helmet.
Safety is important, and even the most basic is designed to standards that will keep your head safe in a fall.Use signals when turning, don't weave in traffic, and stop at lights.
Do what you would do if you were driving a car, but always pay attention to the road, cars, other cyclists, and where you are.Some dogs hate bikers, so throwing a biscuit to a menacing dog may give to time to pedal off and save your leg for skiing.
by:Ignacio Lopez
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