2Inspire Health & Fitness Magazine #19 - April 2021

Why Bicycle?

What Are The Benefits?

The Many Different Types of Bicycling Cycling to Work Outdoor vs. Indoor Stationary Cycling HIIT & Other Cycling Workouts

Cabi of @getfitwithcabi talks about losing 85 pounds in just 24 months 2Inspirenutrition.com April 2021 FREE

INSIDE THIS MONTH’S ISSUE

Why Bicycle? What Are The Benefits?

- pg. 3 The Many Different Types of Bicycling - pg. 5 Cycling to Work - pg. 8 Cabi of @getfitwithcabi Talks Losing Weight, Getting Fit, and Using Social Media for Support and Accountability - pg.12 Outdoor vs. Indoor Stationary Cycling - pg.19 HIIT & Other Cycling Workouts - pg.22

This month, we’re ready to help you pedal your way to fitness with a cycle-focused issue!

Cycling, whether indoor or outdoor, outdoo is one of the most intense, simple, low-impact exercises there is. While it’s easy on your joints, it packs a hard punch for calorie burning and can be a fierce way to build muscle. We’ll talk about these things and more in our article about the benefits of bicycling. Then, we’ll discuss the many different types of cycling you can choose from, whether you want it to help you get fit, stay in shape, lose weight, or all of the above.

If you have trouble carving out time to cycle, we’ve got a handy guide to help you find the right equipment and methods for cycling to and from work each day. To help you get the most out of your fitness program, we’ll discuss some different cycling workouts including high-intensity interval training and the ladder approach.

You already know that this magazine isn’t just about fitness; it’s also about inspiring you to get fit, and our guest this month, Cabi of @gettwithcabi, spends her days doing exactly that. She took some time to tell us all about her 85-pound weight loss journey, including what inspired her to get started and how Instagram has become a great source of support and accountability.

That’s enough talk! Let’s get down to business and ride our way to health and fitness!

To your health, Dennis M. Postema Founder & Editor P.S. Tell your friends and family about 2Inpsire and tell them to visit 2InspireNutrition.com to sign up for their own free subscription!

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The content in 2Inspire Magazine is made available on the terms and conditions that the publisher, editors, contributors and relatied parties; shall have no responsibility for any action or omission by any other contributor, consultant, editor or related party; disclaim any and all liability and responsibility to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident or any other cause; are not responsible in any way for the actions or results taken by any person, organization or any party on basis of reading information, or contributions in this publication, website or related product.

Why Bicycle?

What Are the Benefits?

There are many different ways you can lose weight, get in shape, and improve your health. And ultimately, that’s what exercise is designed to do. Exercise is a way to use your body as intended. We aren’t built to be sedentary, so when we sit all day our health is immediately and negatively impacted.

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Fitness is about moving your body, and when this happens, amazing and wonderful things occur.

For example, hormones

are released that impact your health and immune system, your emotions, and your metabolism.

Exercise makes you happy, healthy, and it helps you achieve weight loss.

There are, of course, a handful of challenges to moving your body every day. These challenges include limited time, money and motivation.

If the exercise isn’t fun (or at least moderately enjoyable), then most people aren’t going to stick with it. This report

is dedicated to one particular type of exercise that overcomes those hurdles. We’re talking about bicycling.

Do you remember learning to ride a bike when you were a kid? For many, it was a first taste of freedom, and mastering the skill of pedaling and balancing was a significant achievement.

Watch any child ride a bike and you can see the joy in their face. Bicycling is fun, and if you enjoyed it as a

may be the answer you’ve been looking for.

Great Calorie Burner Some exercises are better at burning calories than others. Bicycling is a good calorie burner and ranks among the top activities you can do to lose weight.

The number of calories child then there’s a very you burn depends on strong chance that you’ll a number of things, enjoy it as an adult. But the including your weight and benefits don’t stop with the time, distance, and the fact that it’s fun. pace that you’re cycling.

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get exercise during your commute.

Full Body Workout You might be surprised to learn that bicycling can be a full body workout. You certainly exercise your leg muscles. However your core muscles and your arms also get a workout.

Low Impact

If you have issues with any type of impact, due to Cardio Exercise Here’s an example of how joint, tendon, or ligament powerful this exercise damage, then you will Bicycling is a good is: a 175 pound person enjoy the low impact cardiovascular exercise. It can ride their bike for 20 nature of cycling. There’s gets your heart pumping minutes at a moderate no pounding on your and you don’t have to 14 mph pace and burn body like there can be be climbing a mountain about 280 calories. Kick up with running, jumping and on your bike or in a spin the intensity and reduce other forms of exercise. class to get these benefits. the time you’re on the Simply bicycling around bike and you still burn the Good for Your Mood town is good for your same number of calories. heart health.

In fact, if that same 175 Bicycling has been shown pound person kicks up the to be effective in reducing Good Workout in Short pace to 20 mph and only and managing depression.

Amount of Time exercises for 15 minutes, Generally, the best type they burn 330 calories. of exercise for the most Depending on how you mood-boosting benefits is approach bicycling, you Exercise as You’re Going outdoor cycling. However, can go for a long and to the Store, or To Work any type of cycling, relaxed ride, work out at indoors or out, can provide a moderate intensity for Bicycling is a functional significant emotional and twenty to thirty minutes, exercise, meaning you mental wellbeing benefits. or hit it hard with a HIIT can get exercise as you’re (High Intensity Interval getting other things done. Cycling is good for you Training) Workout. The If you live in a community and you know that it’s easy choice is yours. If you don’t where stores and and relatively inexpensive. have much time, but want restaurants, or your job, a great workout, bicycling are close by then you can

The Many Different Types of Bicycling You might be surprised just how varied bicycling can be. There is probably a type of cycling for every interest level and personality. Understanding your options can help you choose the type of bicycling that best suits your wants, needs, and goals.

Indoor Cycling 5

Indoor cycling can take

several different forms. At the most basic level you can buy a bicycle trainer and a stand and place your bicycle on the trainer. A trainer is a portable device that essentially places your back wheel on a roller. You can set the resistance on your back wheel to make the workout harder or easier.

and it turns your bicycle into an indoor exercise machine. You can also place your trainer and bike on your patio or deck if you want to get fresh air while you exercise, but don’t want to battle cars and pedestrians while on your bike. A trainer and stand cost between $50 and $100.

Your front wheel is supported by a stand

There are also indoor bicycles. These are

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essentially the same bikes intensity. that you’ll find in a gym Here’s a sample spinning or fitness center. They’re a bit different from a spin workout: bike, but you can also • First three minutes buy a spin bike and use - Warm up. Pedal it for non-spinning type comfortably with little or workouts. Spin bikes tend no resistance. to have you seated in a • Next four minutes – more forward leaning Pedal harder and rise out position. Traditional indoor of the saddle. cycling bikes can be • Next four minutes – recumbents or uprights.

Increase the resistance.

Airdyne bikes have Slow your pace to 55 handlebars that alternate to 60 rpm. Alternate as you pedal and can give standing and sitting for you a powerful upper 30 seconds each. body workout as well.

• Next four minutes – Indoor bikes and spin Active recovery. Reduce bikes can cost anywhere the resistance and from $500 to $5,000, maintain a high pace at depending on the around 88 rpm. company you purchase • Next four minutes – from and the features that Increase the resistance come with the bike. and pedal at 90 to 95 rpm.

Spinning • Next four minutes – Increase the resistance We just talked about and pedal at 65 rpm. indoor bikes, and spin Every 30 seconds, bikes are most certainly a increase your leg speed type of indoor cycling. and pedal as fast as you can for 15 seconds.

However, a spinning workout is a bit different • Next four minutes – from traditional cycling.

Decrease resistance Spinning workouts often and pedal at a fast pace contain intervals. You (110+ rpm). will stand and pedal as • Next four minutes – well as sit. The workouts Increase resistance are usually performed to and slow to 70 rpm, music with a beat that alternating between matches your speed and

sitting and standing for 30 seconds each.

• Next four minutes – Reduce resistance and pedal at a moderate pace.

• Next four minutes – Alternate short sprints with longer ones. Sprint pace about 100 rpm, and recovery pace around 65 rpm. Start with 10 second sprints and work up to 60 second sprints with an equal recovery time.

• Next four minutes – Cool down. Pedal comfortably without resistance.

If you do the math, that’s a 45 minute workout with an abundance of variety to keep you motivated and pedaling. You can take spin classes or enjoy a workout in the comfort of your own home.

Outdoor Bicycling Outdoors, there are a few different options. You can bicycle around town, commute to your job or run errands.

It can be a functional way to get exercise every day or simply a nice way to pass the time.

However, if you want to

take your outdoor cycling to the next level, consider these three different types of outdoor cycling.

Road Cycling Road cycling is what people do when they ride for fitness on paved roads. You might ride on the shoulder of your city’s roads or in the bike lane if you have one. Bicycles that are in the road are subject to and must follow same laws as cars.

That means stopping at signs and lights, as well as signaling when you’re going to turn. There are road tours and cycling clubs that you can use if you enjoy cycling and are a social person or don’t want to ride by yourself.

Road bikes are often thin and fast and made for long distances.

Mountain Biking

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Mountain bikes are made for riding on trails. They can come with active suspension systems so that you don’t feel every rock and tree root that you ride over. Mountain biking is generally on trails, and those trails are often rated like ski runs.

Green would be easiest

and black diamond would be the most difficult and technical.

Cyclocross, Downhill, Track Cycling and More There are many other different types of cycling.

Cyclocross is a type of competitive cycling that takes place in the fall. It’s cross country racing on a bike. Cyclocross takes you on grass, trails, through sand and on the road.

Downhill cycling is mountain biking down steep hills. Winding trails can take you over obstacles and around sharp corners. Downhill courses can often be found at ski resorts during the summer. Track cycling can be indoors or out.

It’s also competitive. And triathletes cycle in addition to their swimming and running.

With so many different types of cycling to choose from, you may find it difficult to narrow it down to one. The good news is that you don’t have to. You can bike indoors and out, on the road and on trails.

You may soon find that you have a love for cycling and enjoy different types.

And of course, for those that are time crunched, you can always combine two necessities – exercise and your morning commute – and ride your bike to work. We’ll take a look at that next, including a discussion on how to do it safely.

Cycling to Work Bicycling to work is something that many people choose to do. It’s economical. You don’t have to pay for gasoline or parking. And depending on where you live, it can completely eliminate your need for a car.

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This makes it incredibly economical because you don’t have to worry about the expense of a car, the insurance, and

maintenance required.

However, even if you do choose to keep your car, cycling to work provides many benefits. You’ll be happier and lose weight, and studies show that people who ride their bike to work may actually live longer.

bicycling to work is to take a look at the distance from your home to your job. Generally speaking, you’ll want your commute to be less than 20 miles using surface streets, not interstates or freeways.

Highways are just fine as long as there is a wide How to Bike to Work shoulder to ride on. The best way to determine The first decision you want whether biking to work to make when considering is feasible is to use a

mapping tool on your computer first and to map out a few potential routes.

Google Maps and MapMyRide.com are two tools to consider. Once you have a potential route, or several routes, it’s time for some reconnaissance.

Drive the routes, or bicycle them, and explore the situation.

Are there bike lanes? Is the shoulder wide enough for a bicycle to be safe?

How many lights and road crossings are there? Is there a bike path you can use instead of the road?

Once you have a safe route in mind it’s time to start gathering your equipment. Don’t worry; you don’t need much to get started.

Bike Commuting Equipment • Bike – Look for a bike that is suitable for road 9

riding. You might also want to get clip-in pedals to make the most of each pedal stroke.

• Shoes – You can ride in regular tennis shoes.

However, if you do get clip in pedals, then you’ll need cycling shoes that match the clips.

Generally, you should be able to quickly and easily clip and unclip.

• Helmet – Your head is precious. Protect it. Buy a good helmet and wear it properly.

• Bike seat – Make sure your bike seat is padded and fits you well. You’re going to be sitting on it for your commuting distance two times a day, so it should be comfortable.

• Bike shorts – You can ride to work in your work clothing. However, you might also want to consider investing in a few pairs of bike shorts.

They are padded to protect your body from pressure and friction when riding your bike.

• Lighting and reflectors – If you’re going to be riding in the dark, or even at dawn or dusk, you want to be clearly visible to pedestrians,

cars, and other bicycles.

Consider reflective headwear and clothing, as well as head lights and tail lights on your bicycle.

• Water bottle and bottle cage – Make sure you have adequate hydration during your ride.

• Bike Lock – Make sure there’s someplace to lock up your bike at work.

• Bike Repair Items – Flat tires can and will happen. A spare tube and/or patch kit will get you out of a bind.

• Storage solution for clothing, water, tools etc... (Consider a backpack, cargo bag, or saddle bag.)

• Extras – You might also want things like sunglasses or eye protection, an emergency contact card, sunscreen, and a small first aid kit. Many people also find that a multitool and duct tape come in handy too.

The only equipment that’s really required in the beginning is a bicycle and a helmet. The rest of the equipment can be

acquired over time, as your commute becomes more consistent. There are a few challenges that can make people think twice about commuting to work, so let’s take a look at those next and talk about how to manage them.

another challenge. If you’re in an office building there may not be a place to store your bike safely while you’re at work. Look for bike racks nearby or talk to your boss about where to store your bike in the building. You might be able to keep it in your office or in a storage room.

all signs and lights just like cars, and you must signal when you’re turning.

As a cyclist, you can share the same lane with other drivers if the lane is wide enough. If you’re sharing a lane, you want to be three feet to the right of traffic.

If it’s not wide enough The Challenges of to share, then ride in the Bicycle Commutes Unfortunately the weather middle of the lane. isn’t always going to be The biggest challenge Commuting to work is a perfect. You’ll want to that people face when way to accomplish more they commute is hygiene. be prepared for all types with your time. It requires You’re probably not going of weather. That means a bit of planning and to commute in your work riding in the rain and in forethought. However, it clothing, so you’ll need to the cold. If you choose, can be a rewarding way you can most certainly find a place to change at to exercise. If commuting work. You might also arrive wear rain gear or cold weather gear and bicycle isn’t your thing, but you at work a bit sweaty, and do want to get in shape need a way to address that to work. Additionally, by cycling, then indoor during the colder or as well. wetter months, you might or outdoor cycling may consider riding a bike with be more interesting and If your office or place realistic for you. slightly wider wheels or of work doesn’t offer a all-season tires to help you shower, then what do maintain traction on the you do? The answer road. varies depending on your needs. There are Finally, safety can be an towelettes designed for issue. Make sure before post-workout purposes.

You might also simply take you hit the road and start riding to work that you a soapy washcloth to the know the rules. Bicycles stinky areas. Your office bathroom likely has a sink and cars that share the and some privacy to allow same road also share the you to clean up when you same laws. For example, you ride your bike in the get to work. same direction that the cars are going. You stop at Storing your bike is 10

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Cabi of @ getfitwithcabi Talks Losing Weight, Getting Fit, and Using Social Media for Support and Accountability This month, we were lucky enough to speak with Cabi of @ getfitwithcabi who has spent the last two years chronicling her lifestyle, weight and fitness changes on Instagram. Cabi was born in Lima, Peru, and raised in Miami, Florida, and has lost more than 85 pounds in just 24 months. Today, she shares some of her methods.

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Dennis Postema: What made you decide to change your life two years ago?

became the reason.

Posting your weight loss, diet and exercise online does keep you very accountable. It gives you Cabi: I just wanted to be energy and community healthy. I hadn’t been to support you through healthy for my whole life. your journey. But the I was 28 when I started main reason I started my this, and I had been obese and practicing very Instagram is because I unhealthy habits with food needed a space to put the number on the scale. and exercise. One day, I Instead of writing it realized that my life was down or keeping a diary, quite happy. I was very blessed with the life I was I wanted to take a picture leading, but my health was of the scale, post it, and forget about it until the not aligning with that. I following week. I thought was falling asleep during Instagram would be a fun the day, I had no energy, way to keep track of that.

I couldn’t run around, I couldn’t play, I felt out of breath going up stairs, and I didn’t even know how to cook or eat healthy.

I thought, “What am I doing with my life?”

The decision to make this change came very easy and quick for me. I didn’t really overthink it. I decided to stop making excuses and just start.

Dennis: Was your plan to use Instagram as an accountability partner?

Cabi: Initially that wasn’t the reason, but it quickly 13

But Instagram quickly became the reason I was so accountable with my journey, and I gained a strong community from the get-go. Everybody was so welcoming. I was a little afraid of the weight-loss community on Instagram because you don’t know how they are going to respond. Within a day or two, I started to get some likes and some comments, and I found people that were doing the same thing I was doing and I thought, this is actually a real space for people to be empowered and to feel healthy and to be

accountable, and I just loved it.

I have been very, very impressed by how strong the weight-loss community is online. On Twitter, on YouTube, on Instagram, it’s a bunch of support. I have not encountered anything that hasn’t been supportive for people.

Dennis: How did your family and friends react to your Instagram?

Dennis: Let’s talk about your weight loss. How much have you lost in total?

Cabi: I have lost about 85 pounds. It’s so insane for me to even say it.

Saying that number. 85 pounds. I lost 85 pounds.

It sounds to me … almost unachievable. Almost impossible. And then when you actually do it, you realize that it is very much possible—you can actually do it and it’s attainable. But it doesn’t feel that way until you are on the journey.

very low, but I was also not doing a lot of fitness. I was just walking, so it was easy for me to keep that amount of calories.

Through the months, I realized that 1350 calories might be low, but also it is very important to choose what you eat. If you eat veggies and protein, that might fill you up more than a bag of chips. So I had to learn to be wise with food choices.

In the second year, I incorporated more fitness, Cabi: At first, I blocked all weight lifting, strength of my family and friends. training and toning. I knew I was like, “I don’t want I needed more energy, so Dennis: What does a anybody to know about I increased my calories to this.” I just wanted it to be day look like for you 1500-1600, depending on in terms of fitness and for me. But within five or eating? And how has that how I was feeling. I played six months, everybody around with the number changed as your fitness started finding me and of calories for a while. I goals evolved? eventually I had to tell tried 1700 and 1400, and people because it was monitored my weight loss Cabi: I started by doing growing. through fitness and food mostly cardio. I wasn’t and seeing what the best They were so happy when really thinking about combination for energy muscle at that time.

I told them, and when they visited my Instagram, There’s a lot of information was, for nutrition and for strength training. I wanted they were like, “That is you! out there on how to get fit and healthy. It was very to still be able to lose It’s exactly who you are!” weight because the more overwhelming. So I told It’s not only me, but it’s weight I lose, the fitter I the unfiltered me. I just say myself, “Let’s just keep it feel, so I wanted to do it simple and do one thing whatever comes to mind in a healthy way. What at a time.” I started with because I don’t feel like I worked the best for my have a following. I feel like walking and a very low situation was 1500 calories amount of calories—just it’s just me on Instagram. and a combination of 1350 calories, which is 14

strength training and cardio.

My current day is about 1500 calories a day. Every meal and every snack that I have, I make sure to include protein. For exercise, I run in the morning and I try to run two miles three times a week, depending on my schedule.

In the afternoon, I have Zumba toning with an online trainer three days a week, and then Wednesdays we do functional training, which is heavier weights. We do an hour of strength training. So I’m mixing cardio and strength training, but when I started, I walked around my park for half an hour.

Walking only. Every day for at least two months and then I tried to run. I jogged for 30 seconds only and I couldn’t do it anymore.

Right now, I work out five times a week, but it wasn’t this way my whole life. It’s been a process.

Dennis: What advice would you give to others trying to make that transition and trying to lose weight?

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Cabi: Listen to your body and what it’s telling you.

There are days that I need to rest and I don’t work out. A lot of ladies ask me if I work out during that time of the month, and the truth is that if I feel up for it, I do, and if I’m in pain and I don’t want to, I don’t. It is that simple for me, and I don’t make it complicated.

So, my advice is one, don’t make it complicated, and two, baby steps will get you to the big steps so don’t feel frustrated because you are not burning as many calories or you are not at the gym for five hours because everything that you do counts. You don’t have to be at the gym for hours for it to matter and count.

There are a lot of times that I say a fifteen-minute walk is better than not walking at all. You might not feel like you are doing a lot, but the fact that you are getting out there and creating the habit of being active and fit and doing your best with what your body needs and what your body is asking for is more than enough. That’s how I did it. There were times when I didn’t want to,

but I stuck with them and eventually, those walks became runs.

Dennis: And now you just completed your first 5K? Cabi: I did! My first 5K was about 11 months after I had started walking. The first 5K for me was a dream come true because I never thought in my lifetime I would ever want to do a 5K or actually do the 5K. Dennis: How much has your mental fortitude grown over the last two years knowing that you are your own coach and your own accountability partner?

Cabi: It has definitely grown. I think what happens if you let go of that outer pressure, it just really helps you be strong-minded with your motivation and your discipline. Because then it’s just you, and you don’t need to care about anybody else. Instagram does help me to see the progress of my body and seeing that progress makes you feel stronger about what you are doing.

It makes you feel like you can do this. But when you

feel like you are gaining weight or you are losing fitness, it becomes this negative energy so you start to develop this very negative relationship with yourself, and you don’t feel like you’re capable of doing what you are capable of doing.

I don’t feel that way often, but I have felt that way.

What I do is tell myself to stop feeling this way, I just need to get back on it. The only way for you to feel like you can do it is to show yourself that you can. And the fastest way for you to get to where

clothes, in case I have time to work out, I’ll do it in the room or I’ll dance. I do a lot of dancing because I like to keep myself fit through dancing. The days that I Dennis: How do you don’t have time to go out balance everything? on a run, I’ll just play some music and dance and Cabi: I think there’s a sweat. So there are ways, difference between having reasons and having you know. They say where there’s a will, there’s a way. excuses. Life does get in the way, and we have multiple things and stages But I think it is also of life that affect us. There important to acknowledge that it’s okay to have a are times when I have to reason that doesn’t permit travel for work and I will you to work out or do take my oatmeal to my certain things because hotel. And even if I didn’t yes, life happens, so you have time to work out, shouldn’t beat yourself up I still take my workout you want to be is to start right now. The sooner you start, the sooner you are going to get there.

Cabi: There’s definitely that accountability factor and that community that we have on Instagram and social media. It’s up to you who you follow, interact with, who you let in your DMs and engage in conversation so you can make the best out of social media. And when you get that right, it’s an amazing, Dennis: How would you say that social media has beautiful, positive cycle helped you as far as what of motivation, love and support. It’s a very strong you are doing and how community of people that your journey goes? feel exactly the way you for that. If you cannot do something, you cannot do something, and that’s okay. But make sure that those reasons don’t become excuses and the other way around.

Just make sure you differentiate between the two and don’t give up.

Cabi on the importance of being in tune with your body: “I feel like being in tune with your body in weight loss is also very important. It’s not like one diet for all. You have to know your lifestyle, family, work, how you feel, your mental health, your capacity, emotionally and physically. There are a lot of factors, and you just have to practice different things and try different things until something clicks.”

Cabi on progressing from walking to running:

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“When I started, I would try to run for 30 seconds. At that time I was 230 pounds, so running those 30 seconds felt like I had run the 5K or 10K. I felt so proud of myself in those 30 seconds. There were times that I ran for 20 seconds and I was like, 10 more seconds, 10 more

do, and when you find a space where you find people who relate to what you’re doing, it makes you feel like you can do it.

Connect with Cabi on Instagram @getfitwithcabi where she shares recipes, meal photos, fitness progress and more. You can also find her on YouTube, Twitter and TikTok.

seconds, and I would do it. Those 30 seconds were the best thing that’s ever happened to me because I was so proud of them. And then those 30 seconds became a minute, and then they became two minutes, and then it became three minutes.”

Outdoor vs. Indoor Stationary Cycling

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When we talked about the different types of cycling we mentioned both indoor and outdoor cycling. If commuting by bicycle isn’t for you then you’ll be choosing one of these options as your bicycling method of choice.

Let’s start with what you’ll need to get started outside first.

How to Get Started with or new, it’s important to make sure the bike fits an Outdoor Bicycling your body. for Fitness Program

your equipment. You’ll want to make sure you have the following: • Bike The first thing you’ll want Ask someone at the bike • Helmet store to help you with to do when bicycling • Cycling shoes (these the bike fit. You want to outside for fitness is to may be clip-in, make sure you have the decide what type of depending on your right size bike for your cycling you’re going to pedals) height. A good bike fit embrace. This dictates what type of bicycle you’ll also means making sure • Cycling shorts (they ride or buy. For example, the handlebars and bike protect your backside) seat are positioned at the if you’re going to be on • Water/hydration correct height for your trails or unpaved bike • Eye protection body. There are online paths then you may want a bicycle with wider bike fit guides if there isn’t • Gloves (padded to help protect your hands, someone at the store that wheels and possibly as well as keep them can help you. a suspension. If you’re warm and help you going to be riding on grip the handlebars) paved paths or the road, Bike maintenance is important too. A bike then you will probably • RoadID is a relatively simple prefer a road bike. There That’s really all you need are hybrid bikes, cruisers, piece of equipment.

However, there are gears, to get started. As you and other options that become more involved can handle both trail and brakes, and sometimes shock absorbers to keep and invested in your road. outdoor fitness cycling running effectively.

Wheels and tires need to program you might Set Your Budget, be checked as well. If you want to get a GPS watch, Choose Your Bike cycling jersey, heart rate don’t want to do your own bike maintenance – monitor, and other fun Once you have a rough accessories. and many people don’t idea about where you’re – then make sure you going to ride your bike, We’ll take a look at some know a good bike shop you’ll want to have a in your area. Talk to them sample workouts shortly. bike that meets your However, your fitness about how to properly needs. Head to the bike cycling program can fill the tires, check for store. Keep in mind that begin quite simply. You problems, and how you don’t have to buy often you should have it might go out riding for a brand new bike. Used an hour to start. Choose bikes work just as well as maintained. a route and hit the road. new ones. Regardless of whether you choose used The next step is to gather MapMyRide.com can help 20

you find cycling routes in your area.

How to Get Started with an Indoor Bicycling for Fitness Program Indoor cycling allows you to exercise whenever you want, regardless of the weather. While it doesn’t offer you the fresh air and sunshine that outdoor cycling can, indoor or stationary cycling will get you through the cold and wet months of the year. Additionally, you don’t have to worry about other cyclists, pedestrians, or cars.

Choose Your Bike There are different bicycle options indoors. You can choose a recumbent, which is a bicycle that puts you in a position where you’re sitting down and pedaling with your legs out in front of you.

Or you can choose a more traditional upright position.

If you prefer upright, then consider whether you want to put your bicycle on a trainer or buy a stationary bike. Stationary bikes can be either 21

• Hydration (water bottle) Cycling indoors can be tremendously fun as well.

Unlike riding outside, you can safely listen to music while you ride. Music Also, you might choose has been proven to help an Airdyne-type bicycle, exercisers stay motivated where you’re getting and (depending on the a workout with wind beat of the music) it resistance. The hard your can help you set a more pedal, the harder the intense pace and get a resistance. With this type better workout. Indoors of bike the handlebars you can also position also move like an elliptical your bike in front of a machine. As you pedal television or computer you’ll alternate your arms, screen and watch which provides an upper programs while you body and lower body exercise. workout.

Both indoor and outdoor cycling offer a number of Indoors, you won’t need much equipment beyond different fitness programs and approaches. You can your bike. You’ll want to go for a long ride on the consider: weekends, for example, • Shoes and do intervals or HIIT • Bicycle shorts workouts during the • Heart rate monitor week. upright ones or a spin bike. With a spin bike your handlebars are more in front of you so you’ll have to lean forward to reach them.

HIIT & Other Cycling Workouts Sample Workout #1 This workout can be done outside or inside. It’s an interval workout that can be used if you have about an hour to workout.

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• Warm up 8-10 minutes. During this warm up you’ll work out at about 50%–65% of your maximum heart rate. It should feel easy and comfortable.

• Increase your heart rate for 5-7 minutes. Now you’re going to start pushing it a bit.

You’re going to feel challenged, but not pushed too far. You should be at about 65%–75% of your maximum heart rate.

• Recover 1-2 minutes. Now drop back down to your warm up pace and recover for one to two minutes.

• 3-5 minute hard effort. Kick your workout up to 85-90 percent of your maximum heart rate. You’ll be winded but not working at full effort.

• Recover 1-2 minutes.

• Repeat.

• Cool down 8-10 minutes. During this cool-down you’ll work out at about 50%– 65% of your maximum heart rate. It should feel easy and comfortable.

Sample Workout #2 This workout is an interval with a descending ladder approach. You get to choose how hard you hit the intervals and how long your workout is. Here’s how it works: Warm up – make sure your muscles are ready to go before you start any type of interval workout. It’s particularly important with this workout because you are going to begin with an interval.

• Start with a 10-minute hard effort.

• Recover for two minutes with little to no resistance and a moderate cadence.

• Follow your recovery with 8 minutes of hard effort. Increase the intensity a bit more than last interval. For example, if you gave it 70% effort during your first interval, then you might give it 75% effort this time around.

• Recover for two minutes with little to no resistance and a moderate cadence.

• Six minutes of intensity, again harder than last time. (Keep in mind that while your effort may be increasing, your speed and/or resistance may stay the same or decrease. This is because you’re getting fatigued. It’s to be expected.)

• Recover for two minutes with little to no resistance and a moderate cadence.

• Four minutes of intensity.

• Recover for two minutes with little to no resistance and a moderate cadence.

• Two minutes of intensity – this will be your hardest effort. You can do it. It’s only two minutes!

• Recover for two minutes with little to no resistance and a moderate cadence.

• Your second interval will consist of eight minutes hard effort and another two minutes of easy spinning.

• Now you can cool down and be done with your workout or you can repeat the workout again before you cool down. Don’t forget the cool down!

Sample Workout #3 HIIT Intervals are a great way to build endurance and muscle. This workout is simple in theory, but it will really get your heart pumping quickly. Like the other sample workouts, you can do this indoors or outdoors, whichever you prefer.

• In a medium to large gear (meaning you have lots of resistance) push hard for 40 seconds.

• Recover in small gear with little resistance for 20 seconds.

• Repeat 10 times.

• That’s one set. Rest five minutes.

• Repeat the sets up to four times.

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