THE FAT BLOCKER EXERCISE PROGRAM: CYCLING
Riding a bicycle is a great aerobic exercise that gives your calves, thighs, gluteus maximus, and cardiovascular system a good workout without putting undue stress or strain on your hip, knee, or ankle joints. It can also provide you with lots of fresh air and interesting scenery (unless you’re on a stationary bike). The drawbacks are that it does very little for upper-body strength, and like swimming it is not a weight-bearing exercise so it doesn’t help stimulate bone strength and density.
As with all exercises, you should start slowly. Cycle at a moderate pace on relatively flat ground. Gradually increase your speed over time, until you’re averaging 70-90 pedal revolutions per minute (i.e., 70 downstrokes of your right foot per minute).
Stationary cycling is a good way to get a quick aerobic workout. But no matter what kind of cycling you do, consider these tips:
♦ Warm up for 5-10 minutes before adding resistance to your stationary bike workout or climbing hills in your cycling route.
♦ Make sure the seat is at the proper height so that your knee is still somewhat bent when
your foot is at the bottom of the pedal revolution.
♦ Make sure that you’re cycling in the proper gear. A gear that’s too high will strain your
knees.
♦ When cycling outdoors, always wear a helmet and never wear headphones. (You need to be
able to hear an approaching car.)
*115\29\2*
