June 24, 2024

Fitness on 2 Wheels by Nicole Bryan

Have you considered adding cycling or bicycling into your fitness routine? Biking is a mode of exercise that boasts many benefits. It’s a non-impact, full body, functional and economical, as well as an adjustable intensity workout.

Non-impact exercise basically means there’s no jarring or impact on your bones and joints in the exercise. If you’ve experienced joint injuries, biking may be a good choice. Biking could also be considered a full body workout if you’re keeping your upper body and core under tension by maintaining proper posture and spinal alignment while cycling. If you’re planning to head to the trails on your bike, the terrain alone will have all your muscles working the entire time, while also testing your bike handling skills.

As a functional and economical exercise, biking to and from running errands, commuting to work or simply leaving the car at home on the weekends and heading out your bike, will ease finances from having to fill up your gas tank.

Cycling is also an adjustable exercise in regards to intensity, enter your bike gears. You can push a harder gear up a hill or shift to an easier gear and focus on increasing the turn-over of your legs. You can pedal fast, slow or even coast if you’re in need of a break. All in all, most would agree cycling is a workout to consider.

A few safety considerations:
Helmet: Helmets are a must. There are road biking helmets, mountain biking helmets, as well as general sport helmets. Choose one based on what type of riding you’ll be doing most. Prices range from $40.00 on up to $200.00 and more. According to the law, all helmets sold in the USA must be approved by the Consumer Products Safety Commission, so be sure to look for their seal of approval. Another quick safety note, any helmet that has been involved in any kind of impact should be replaced, regardless of the external appearance of the helmet.

Reflectors: If you’re riding at night, a clear/white light must be attached on the front to either the bicycle or the person, check your state requirements. Riders, by most state law, must be visible for up to 300 feet. Also often required for night riding is a red rear reflector, white or yellow reflectors on the front and back of each pedal, as well as clear/white reflectors on both sides of the front half and back half of your bicycle.

Road Rules: Cyclist and drivers follow the same rules of the road.

Emergency Contact: Always carry ID and emergency info with you.

As far as cycling gear goes, that’s up to you. If you’re riding for long distance, padded cycling shorts may be a good investment. If you’re interested in aerodynamics, consider a riding jersey with a rear pocket to hold your belongings such as your keys and phone. Biking shoes will also allow for an efficient pedal stroke, if you’re considering riding for fitness either on the paved road or dirt trail.

POWER UP your workout motivation!

POWER UP your workout motivation!

Join #HealthyWayMag Fitness Chat tomorrow, Monday January 26, 2015 at 5pm(Pacific)/8pm(Eastern) on Twitter.

How does it work? Simply log into Twitter, enter #HealthyWayMag to join in the conversation as we chat all things fitness. Follow along with questions, offer your answers, chat with others and GET MOTIVATED!

Tomorrow, January 26th Fitness Chat is Sponsored by MilestonePod!
No more guessing when to replace your running shoes. MilestonePod is the easiest way to track miles on your shoes. Follow them on Twitter @MilestonePod.

You’re Invited to…


Join our #HealthyWayMag Fitness Chat tomorrow, Monday January 12, 2015 at 5pm(Pacific)/8pm(Eastern) on Twitter.

Simply log into Twitter, enter #HealthyWayMag to join in the conversation as we chat all things fitness. How to get motivated and stay motivated on your fitness journey, favorite gear and tips to make workouts more enjoyable, where to find fitness information and training partners, how to prepare for races and community events, ideal fueling and healthy eating and balancing fitness and family just to name a few of the topics we cover each Monday.


Tomorrow, January 12th Fitness Chat is Sponsored by AthLights:

AthLights are the world’s smallest, lightest personal lighting product for runners. A small and powerful magnet that grips to your clothing, so you can place them anywhere to be visible from up to 600 feet away. AthLights come with an easy changeable cell batteries, so there’s no need to buy new lights. Go to www.AthLights.com to place your order. Follow them on Twitter @AthLights for more details on how their lights can keep you safe while exercising outdoors.

Trail Running Know-How

Get Fit Quick Tip

Considering trail running? Here are 3 tips to reduce your risk of a trail wipe-out:

Pick up your feet. When trail running, you’ll find partially covered rocks, tree roots and sticks of all shapes and sizes. All of these obstacles can pose a fall risk to trail runners. No shuffling or dragging your feet on the trail.

Step lightly. Focus on moving your feet quickly and increasing leg turnover. Accept that your stride on the trail may differ from your road running stride initially. Landing heavily on each stride increases risk of falling when running by, through, up and over moveable and moving rocks and small pebbles.

Use your arms. Don’t worry too much on proper “arm form” in the beginning. Move your arms freely as needed to help improve your balance and agility on the trail. You may slip and slide here and there, but your arms can provide a valuable counter-balancing effect.

Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well.