Cardio: Bicycling Basics

Biking is a great way to get in shape. The cardio benefits are intense as is the strengthening of the lower body.

After a friend gave birth to her second child, she wanted to lose those extra "baby" pounds and get back into shape. Unfortunately, she was faced with knee and hip problems and wasn't sure which sport would work best in her quest for fitness. While surfing the Internet one day, she came across a bicycling web site that provided her with the incentive she needed to start bicycling her way to better fitness.

Bicycling provides a variety of fitness benefits. Not only does it offer an intense cardiovascular workout which will help to burn fat and calories, but it is an excellent way to strengthen and tone your lower body including buttocks, thighs, and calves. Because cycling is not a weight-bearing exercise, it doesn't put the pressure on your joints and bones the way many other forms of exercise do. Also important is the boost to your self-esteem, which is experienced when you exercise outdoors on a regular basis.

The National Sporting Goods Association reports that 45% of the people taking up the sport of bicycling are women.

As the bicycling industry grows, bikes of all types are constantly improved and designed to handle almost any kind of terrain. For example, road bikes look like the 10-speeds that many of us rode as youngsters with the curved-under handlebars and narrow tires. Mountain bikes have fatter tires with knobs and straighter upright handlebars. They work well on rougher terrain. Finally, there are hybrid bikes, which have the same gear systems, handlebars and frames as found on mountain bikes, but offer narrower tires for a smoother and faster ride. Experts recommend the use of a hybrid bike for the bicycle enthusiast who wants a stable bike that handles well both on pavement and on the dirt.

The clerks at bike shops are well equipped to measure an individual and his or her new equipment. By talking to the experts, you are more likely to end up with a bicycle that fits your measurements. Without a proper fit, your bike will be uncomfortable, and you might be disinclined to ride as often as you need for fitness and better health.

In order to achieve the greatest amount of comfort on your bike, it is important to buy a comfortable seat. For example, if you are a woman, inquire about special seats made to fit a woman's body. Some of these offer a wider back and narrower nose or use softer material on the underside for a more comfortable ride. When considering all of the options, it is essential to try out the bike just as you would a car before buying it. Most bike shops will allow you to ride the bike outside first.

Prior to hitting the road or trail for your initial ride, you must purchase a helmet to protect your head in the case of an accident. All helmets sold in the United States are required by the Consumer Product Safety Commission to meet federal safety standards so the safety aspect of the helmet doesn't need to be taken into consideration. However, there are several options to keep in mind. Do you want a helmet with a vent to help you stay cool? Or you might like a helmet, which is equipped with reflective stripes for night riding or a removable visor for the sun. The helmet should fit snugly.

Once you have all of the necessary equipment, become familiar with your bike by riding around an empty parking lot or other unpopulated place. Practice shifting the gears and applying the brakes. When learning which gear works best on different terrains, remember this general rule of thumb: use the gears that are smaller in diameter on the front derailleur and the larger ones on the back for hills and the larger in the front and smaller in the back for the flatter stretches of your ride.

When you pedal, follow through on your pedal stroke and focus on making circles. Good pedaling technique involves applying force when your foot is at the bottom of the stroke and using your leg muscles to pull your leg back up, thus creating circles. You might also want to experiment by leaning when you turn or standing when surging up hills.

Many places offer clinics or classes for new riders. Ask at the shop where you bought your bike for more information or inquire at a local community college or YMCA.

Begin your training program with easy, slow rides on flat terrain. This will help you become accustomed to the sport and allow you to look forward to your bike rides. After a few weeks of fairly leisurely rides, increase the intensity of your workout by lengthening the distance, increasing your speed or adding a couple of hills. In order to prevent burnout and the risk of injury, don't change too much at once.

As you progress, joining a bike club and training with others can inspire you to even greater levels of fitness.