We live in tough times, with the world and our country fighting and recovering from this pandemic. I’d promised to always have your back when it comes to health and fitness and here I am to help you stay fit and healthy with our tweaked workouts through these turbulent times.
In the last year as corona peaked, we’ve all refrained from going to the gym and other crowded places to exercise. To fill that gap a lot of people have migrated towards bicycles as an exercise machine. However, to get optimal results and an injury-free ride, one must understand the proper usage of the equipment and the correct riding technique.
First, let’s focus on proper riding gear for safety on the roads, our minimum requirements to ensure protection from a fall and bodily injuries are as follows. Well-fitted shoes, sweatshirts and pants, half gloves, fiber helmets, wind goggles, water flask, reflective jackets, and bicycle lights.
Once the gear is in place and you have basic cycling skills, you can start peddling to warm-up in a comfortable gear position. Let the body warm up with a good blood flow into the leg muscles before beginning the intense workout riding regime.
Start a 30-minute timer on the watch and rev up to an upper gear to increase resistance, remain on this speed and load for 2 mins, and monitor the heart rate rise before a cool-down of 30 seconds. Once the heart rate reduces, increase the resistance to a higher gear and remain in that zone for 3 minutes, repeating the cool down sequence. The goal here is to keep improving the resistance on every cycle to increase the calorie burn and torch fat. After completing this sequence for the 30 minute time marker, perform a cool-down process for 10-15 mins on the lowest possible gear for the body to cool.
After parking the bike, it’s essential to check for the wear and tear on one’s gear and bicycle to have it fixed before the next riding session. Do remember to keep sipping a lot of fluids post riding to avoid possible dehydration in these summer months.
I’m pretty confident the ride will be fun and will surely strengthen your legs while burning fat.
Enjoy your ride and keep looking ahead, stay safe and god bless you all.
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