Fitness Tip of the Day: Something Different Saturday: Cycling

Today marks my 100th post on this blog!  I really can't believe it!  Thanks to everyone who reads it.

Over the next 100 posts, I'd really appreciate more feedback, either here or on my facebook page:  Lois' Health and Fitness Blend facebook page.  Let me know if there's something you want me to address.

Today's workout is for all the bikers out there--no black leather required!  If you have a stationary bike and you normally watch TV and ride at a steady speed, then do I have a workout challenge for you!  Doing intervals for less time is actually more beneficial than riding at a steady speed longer (unless you're training for a long ride); you'll burn more fat and calories overall.

If you only ride a bike outdoors, you can still take the premise of this workout with you.  Most cycling classes are interval classes--you ride hard and fast for a specific period of time, you slow it down and recover, or you simulate hills by increasing the tension on your bike, making it harder to pedal, and then recover, or a combination of both.  If you ride in a hilly area, the intervals are built right in for you.

You can find free workout mixes on Itunes that you can download onto your mp3 player and they will cue you either verbally or by a sound indicating a speed change--the tempo of the music will change as well.  These mixes will work whether you are riding inside or outside.

A couple of form/safety issues:  First, make sure you have your seat adjusted correctly.  You should be able to extend your leg fully.  Second, as you pedal, sit back into the seat--you should be sitting on your sits bones, not toward the front--this really helps with soreness/numbness.  If you ride regularly, invest in a padded seat cover and/or padded bike shorts.  Third, if you ride for long periods of time, or if you have issues with carpel tunnel syndrome, invest in a pair of gel padded gloves.  Also remember to grip the handlebars lightly and don't lean into the base of your palms on them either--both can create or aggravate wrist/carpel tunnel issues.  Lastly, try not to round your back too much.  Come up tall now and again to give it a stretch.  Keeping your navel drawn in will help protect your back as well.

Saddle up!  Today's workout comes from RealfitTV: