1) Types of Bikes Available and Bike Maintenance
There are two important things to know if you plan to buy a bike and go cycling on a regular basis. One is to know what types of bikes are available on the market so you can make an informed decision when buying a bike. Two is to know the basics about bike maintenance so you can keep your bike in top shape at all times.
There are many types of bikes available. Each has its own purpose. You can choose bikes for extreme cycling sports, bikes for mountain or rough-terrain riding, bikes for family enjoyment and relaxation, or bikes for a regular exercise routine. It depends on how you plan to ride and where you plan to ride.
There are bikes meant for relaxation only, not rough terrain or strenuous riding. These are calledcomfort bikes. These bikes have 26-inch wheels and wide on/off road tires. They usually offer a wide range of gears to ride uphill or downhill. Some of them have a suspension fork in the front to help absorb bumps for a smoother ride. Typically, you can ride these while sitting in an upright position and can easily reach the handlebars.
Mountain bikes are meant for rough terrain and steep hills. They usually cost more too if you get a good quality bike. Mountain bikes have 26-inch wheels and all-terrain tires. Your position while riding will not be upright like on a comfort bike. The gearing might be lower as well. Most of these bikes have front and rear suspension to make controlling the bike easier on rough terrain and to provide a more comfortable ride.
Hybrid bikes ride similarly to comfort bikes, but are made for riding longer distances. They have 700C wheels and narrower on/off road tires. Just like the comfort bike, the riding position is usually upright and the gearing is wide-range. Some hybrid bikes even offer the front fork suspension. The taller wheels and narrower tires make the difference when traveling longer distances.
If you ride mainly on pavement for long distances and want a high-quality bike, a road bike might be your best choice. These require an aerodynamic riding position. They offer wider gear arrangements and have 700C wheels with narrow tires.
2) Bike Maintenance Tips
If you want to keep your bike for a long time and keep it in good riding condition, you�ll need to perform some maintenance at least a couple of times a month. Here are some tips about bike maintenance.
Bike Wheel Maintenance
Your wheels are the lifeline of your bike. They determine how smoothly your bike rides and whether it will move at all. The parts of a wheel usually include hubs, rims, tire liners, inner tubes, tires, and spokes. For a rubbing wheel, where the rim is rubbing against the brake pads, keep a spoke wrench handy so you can adjust the spokes in the rubbing area.
Use a tire liner to help prevent punctures in your tires from nails or other objects. If your bike tire does get punctured, you'll need a puncture repair kit or a new inner tube, tire levers, and an air pump. It's a good idea to keep these things handy (especially an air pump and repair kit) if you plan to do a lot of cycling. If you have an accident on your bicycle and the rim gets bent and distorted, you will likely need to replace the rim if you want the bike to operate smoothly.
Handlebar Adjustments
Adjust your handlebar stem so it is long enough to raise the top to be level with the top of the bike saddle, or only a few centimeters lower. Angle the handlebars so they are in a position that's easy to handle and easy to reach. Next, adjust the brake levers so they are easy to reach and press when you need to stop the bike. Be sure to test the positioning before leaving on a long bike trip.
Other necessary maintenance that should be done at least a few times a month if you ride regularly include keeping the bicycle chain and cables lubricated, tightening the pedals and handlebars, checking for wobbly tires, keeping the rims clean, and checking the brakes to be sure they work efficiently. You can also buy various types and sizes of bike seats (saddles) to find the right one for you. Bike seats can easily be replaced, and it's important to get one that you feel comfortable with for long-term bike riding.
Also, be sure to store your bicycle in a safe, dry storage area to prevent rust and/or theft. A locked building or garage would be ideal.
Use these bike tips to find just the right bike for you and your family members and to keep your bike in top shape for enjoyable, smooth riding!
3) Biking: The Safe Alternative to High Impact Exercises
If high impact exercises such as jogging or step aerobics are too strenuous for you, biking can be a great alternative. Riding a bicycle provides aerobic exercise without putting too much strain on your leg, knee and ankle joints. It also keeps you moving even though you're not actually on your feet.
Whether riding a bike through a park or just down your street, you can enjoy fresh air and the sounds and sights of nature while getting a great workout. You can even ride your bike to work or to run errands if you live close enough to the city. Here are a few reasons why biking is considered a safe alternative to
other forms of aerobic exercise.
Cycling and Arthritis
Cycling can provide a safe alternative if you have arthritis because it is a low impact aerobic type of exercise that does not put unnecessary strain on your joints. Arthritis often worsens if there is little or no movement of the body. Your joints and muscles may become stiff, making it seem even more difficult to move. That�s why exercise is often a recommended treatment for arthritis. You can develop a bike riding routine to exercise your joints on a daily basis. This helps to keep the joints mobile.
Your joints are supported by muscles. Strengthening the muscles around your joints through cycling or other forms of exercise gives added support to your joints where needed. Another benefit is that joint movement helps to transport waste products and nutrients to and from bone cartilage. Bone cartilage protects the ends of your bones.
If you feel arthritic pain whenever you attempt to exercise, a bicycle can be adjusted to just the right fit to provide comfort while exercising. Also, many types of bike seats (saddles) are available to provide added seat comfort.
Cycling Helps with Claudication
If you have lower-body circulation problems, or claudication, riding a bike on a daily basis can help you get the exercise you need without extreme calf pain. Walking or using aerobic machines such as ski machines, elliptical machines, and stair climbers often cause significant calf pain if you have this condition because your legs are under a lot of stress.
Claudication occurs when the arteries that transport blood to your legs become blocked or narrowed. This prevents the proper amount of blood and oxygen from reaching your leg muscles. The muscles are then unable to support strenuous physical activity. If not treated, it can eventually lead to plaque build-up in the arteries and can even lead to a stroke or heart attack.
The symptoms of claudication include tightness in the leg muscles, cramping, heaviness, and weakness in the legs. These symptoms can worsen each time you try walking or jogging, but might not be as noticeable while riding a bike.
Biking and Muscle Strength
Instead of stretching your muscles beyond their limit, bicycling provides a way for you to work certain muscles safely and without too much strain. The buttocks and legs are worked the most while cycling. Some of the muscles worked are the hamstirngs, quadriceps, gluteal, and gastrocnemius. Cycling is also often used as a form of rehabilitation for certain types of leg injuries.
Consult with Your Doctor Initially
If you have any type of health condition that limits your level of physical activity, you should consult with your doctor before starting any exercise regimen. Whether riding a bike, walking, jogging, swimming, or doing other types of exercise, your doctor can help you determine how long and how often to exercise. He might recommend that you start at a low pace for short periods of time and gradually increase these as your body and muscles become stronger. Ask your doctor about cycling as an alternative to walking or jogging.
Develop a Plan that Works
After consulting with your doctor, develop a cycling routine that works for you. Whether it�s daily or only three times a week, stick with your plan. If you're worried about rainy days or extremely hot days, buy an indoor recumbent bike to ride indoors on those days. Also, set some small goals for your bike riding such as weight loss goals, increased riding times, increased speed, etc. Keep focused on the health benefits, not the exercise routine itself.
Be sure to buy a bike that fits your body size, posture, and leg length. Also, choose a bicycle seat that provides the most comfort for you while riding.
Exercise should be something you enjoy - not a dreaded task. Cycling outdoors in the fresh air can give you something to look forward to while reclaiming your good health once again!
4) Cycling Tips for Adults and Children
Cycling is a wonderful activity for spending quality time with your family while getting plenty of exercise. Children often receive bicycles as gifts for birthdays or holidays. But why not buy a bike for every member of the family? Here are some helpful bike riding tips for you and your children to ensure fun and safe family outings.
Choosing the Right Bike
Bikes come in different shapes and sizes. One of the first steps in bike safety is to choose bikes according to individual size. Be sure the legs stretch comfortably to the pedals. Choose bikes that are the right height for each person of the family. For children, don't buy bikes that are too large, expecting them to "grow into them." Bikes that are too large for the children can cause them to lose balance and fall. Another thing to consider when buying bikes is the type of terrain you plan to ride. Will you need a mountain bike or hybrid bike? Hybrid or touring bikes can be used if you plan to ride mainly on flat, wide roads. Mountain bikes are recommended if riding in hilly areas.
Also, choose bike seats that offer comfort and proper support for everyone. Bike seats or bike saddles are available in all different styles, sizes, and now with more padding than ever. It's well worth the investment.
Preparation before the Trip
Before taking your family on a cycling trip, be sure to prepare beforehand and plan your route carefully. Go over safety rules with the family and make sure the children completely understand the rules of the road. Equip the family with all safety gear and plenty of water to prevent dehydration. Check all bike tires to be sure they have plenty of air. Also, make any adjustments needed on each bike (handlebars, seat height, or pedals) to provide a comfortable ride for every member of the family.
Don't forget the suntan lotion! You can sunburn easily when riding bikes, even if it's only for an hour or two. Other items to take with you include a cell phone in case of an emergency, identification, money, and bike locks to prevent theft when you make stops. Also, alert a friend or relative of your planned route if you are planning an outing away from home.
Before getting started, do some warm-up exercises to loosen those tendons and muscles. Do gentle stretches to prevent injury or cramping.
Get in Gear
When riding bikes, there are certain items you and each member of your family can wear to ensure safety and comfort. A lightweight helmet is needed for head protection. It should be a tested helmet that has passed tests on strapping and impact protection. Choose bright colored clothes for each member of the family. Fluorescents work well because they attract attention during the day and glow at night. Consider padded biking shorts for proper seat support. To ease pressure on the palms, use padded cycling gloves. Wear supportive, comfortable shoes as well as good-fitting socks made of fabric that keeps away moisture from your feet.
Basic Road Rules
Following the rules of the road will help you avoid accidents. Act as though you're driving a car and be mindful of signs, stop lights, and other vehicles. Use proper hand signaling when making turns. Have your family ride in a single file line on roads where there is a lot of traffic. Avoid riding on the wrong side of the road.
Pointers for Teaching Your Child to Ride a Bike
If you are introducing your child to biking for the first time, take time to teach them how to ride properly. Help them build confidence with you by their side before "turning them loose." Hold the bike in place and allow your child to sit on the bike, spin the pedals with their feet, and get a feel for the handlebars and brakes. Let them practice balancing their body on the bike without touching the ground. For small children training wheels are great for helping them get used to the feel of the bike.
If you don't have training wheels, you can walk or run alongside the bike slightly behind the child with your hands on their shoulders. Don't hold on to the handlebars for them, but allow them to handle the bike. This will give them a sense of control and help them become familiar with how to operate the bike. Choose bikes with pedal brakes (not hand brakes) for younger children as they tend to be rough on bikes, and hand brakes get broken easily.
Also, while instructing your child on how to ride the bike, teach them basic safety rules. If you teach these rules from the start, the child will always remember them.
Make the Most of Your Family Biking Time
Be sure to allow time for fun when riding bikes with the family. Make frequent stops at scenic areas to spend quality time together. For every new bike trip, allow each member of the family to choose and plan a route. This will make biking enjoyable and safe for everyone!
Enjoy Numerous Health Benefits and Relieve Stress with Cycling
When you hop on that bicycle seat to take a ride around the neighborhood block, you're getting much more than an hour or two of recreation. You're also getting aerobic exercise that offers tremendous health benefits. Let's explore several ways bike riding can help improve your health.
Cycling and Heart Health
With a regular cycling routine, you can dramatically reduce your risk of heart disease, stroke, or high blood pressure. Studies show that riding a bike at least 20 minutes a day can reduce fat in arteries and improve the way the heart pumps blood through your body. This, in turn, improves overall blood circulation, stimulates the lungs, and enables oxygen to flow freely throughout the body to other vital organs.
If you have been diagnosed with stable heart failure, riding a bike can also help with building back heart muscle strength. You should speak with your doctor, however, before starting any type of aerobic exercise routine, especially if you are at risk of heart disease.
Other Disease Prevention Benefits
Cycling can also help in disease prevention for diabetes and arthritis. Type 2 Diabetes is often found in people who do little or no exercise. A 12-year study in Finland, which involved 21,000 people, concluded that those who rode a bicycle for more than 30 minutes a day had a 40 percent lower risk of diabetes.
Riding your bike daily can also help build bone strength and improve balance. It's a great form of exercise if you have arthritis because it is low impact and puts little stress on the joints.
Fight Obesity with Cycling
Cycling is also a great way to lose weight or maintain a healthy weight. While riding a bike, your metabolic rate is raised and your body burns fat while also building muscle strength. You'll burn about 300 calories per hour while riding a bike. This can add up a great deal by the end of the week if you ride for an hour daily. Combine cycling with healthy eating for maximum health benefits.
If you're concerned with comfort while exercising, find a bike and bike saddle (seat) that are comfortable for you. There are bike seats today that are made with added padding and are wider to provide more comfort. Also, there are various shapes of bike seats available on the market today.
Build Muscle Strength Based on Your Physical Ability
Cycling provides muscle resistance, which can be controlled by you. You can choose to ride faster or slower, or choose gears to fit your fitness level. You can ride uphill or downhill. Your leg muscles will grow stronger and stronger over time. But remember, you're also using other muscles while cycling, so this will benefit your muscles in more ways than you realize.
Joy of Cycling - Good Mental Health
Besides having all the physical health benefits of cycling, you will enjoy better mental health as well. Riding a bike outdoors provides fresh air to your lungs, gives you an enjoyable view of nature, and helps you to think more clearly. When you workout at a gym, you're confined to four walls and will hear
lots of noise. When you workout at home, you're still not getting the enjoyment of being outdoors.
Cycling also reduces stress, which is the leading cause of a number of health problems. You might notice a clearer mind and greater ability to do your work on the job or at home once you start a regular cycling routine.
TIP: If you live on a busy city street, try biking in a nearby park or on a bike nature trail to experience all nature has to offer.
No matter what your age or level of fitness, you can start a daily cycling routine to improve your health. If you're out of shape, start out by riding your bike for shorter periods of time such as 15 to 20 minutes a day. It will get easier in time, and you can increase your bike riding time as your body adjusts. Invest in a really good, dependable bicycle and a comfortable bike seat. The type of bike seat is especially important for men due to male health risks.
Cycling is fun and relaxing, but also a great way to get in shape and stay healthy!
