Profits of biking are great and if taken up as a form of regular physical exercise it can be a remarkable means to total physical fitness. Biking tones up muscular tissues and enhances staying power. It improves respiratory wellness and is a superb aerobic exercise that is not such a dent on your pocket. Cycling is an ideal weight management health aid and contributes significantly to weight loss and attaining perfect fitness. It is also one of the most energy efficient ways of traveling, with zero pollution and no noise. In this article we’ll look at some easy means you can build up your fitness or lose weight by taking up biking as a kind of workout, with a view to achieving perfect fitness.

Before testing any novel work out, please consult your general practitioner or physician with a view to establishing your latest physical condition, fitness level and whether you are at danger of any side effects or medical problems that could develop as a result of taking up a novel form of work out. Remember that while you may feel fine, there is always a possibleness there could be an undetected wellness issue which could get triggered off by taking up a new form of work out.

As with any form of work out, it is always a great idea to warm up with light physical exercise. You could do light reaching or brisk walking or jogging before starting pedaling. Most individuals are not used to bicycling, you may have cycled in your childhood, however as we age, our body forgets. Set Off slow, your objective immediately is not to become an Olympic star, it is to get fit and reach form fitness. While individuals almost never forget how to cycle once they have biked as a child, you will for sure need a bit of a refresher course before heading out to an open street for your own safety and for the safety of others. It is also advisable to don protective gear, like a helmet and knee pads.

On your first day, take it easy. It is only a practice run. You will sweat a lot and your legs and calf muscles and your lower back will get stiff. If there is pain, confer with your medico right away. Slight stiffness is normal as your muscles that were not used for a long time are now getting active. Cycle a block at medium pace; do not give in to the temptation of racing. Wind blowing in your face is very stimulating! Remember your goal is to accomplish form fitness. Take it slow. Let your body adapt and drink lots of fluids. It is important to ease yourself in to your new cycling regime. With the coming days, increase your pace and the length covered to start building your fitness levels and burning calories for your weight loss.

There will come a time when you will not detect any shift on the weighing scale. It is important that you vary your cycling regimen in terms of speed and length covered. Your body will adjust rapidly and so will your muscular tissues. Varying your regimen helps in maintaining your muscular tissues confused and active. Biking to achieve complete fitness can be a fun and practical way to shift any excess weight in little time. Try it today, after visiting your GP for a health check, and see what wonders can lie in store for you after beginning a more active, healthier lifestyle with a view to losing weight and feeling great.

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My workout?

I’ve tried to create myself a new plan to follow, I would like some opinions of it, I am aiming to add bulk, it’s mostly just for looks. I know I’ve included rather a lot of cycling but I am predominantly a cyclist and its not that hard for me, I may also be digging Saturday and Sunday. I’m taking Protein, Whey and Creatine shake after each lot of exercise. Below is a list of what I do and when;

Monday, Wednesday, Friday

•3 x Press Ups
•3 x Dumbbell Fly’s
•3 x Dumbbell Press’s
•3 x Wide Grip Overhand Pull Ups
•3 x Dumbbell Rows
•3 x Leg Raises
•3 x Crunches
•3 x Twisting Abdominal Crunch

Tuesday, Thursday

•3 x Side Raises
•3 x Front Raises
•3 x Dumbbell Shrugs
•3 x Bench Dips (30 Seconds)
•3 x Underhand Pull Ups
•3 x Dumbbell Curls
•3 x Kick Backs
•3 x Leg Raises
•3 x Crunches
•3 x Twisting Abdominal Crunch

Saturday, Sunday

•Cycling (6-9 Hours)
So say if I cut out Wednesday, It would be a bit better?

Like I said also the cycling doesn’t tire me.
Cheers Matt@AnswerFitness.com, I will look at the leg ones for a full body workout, so far I’ve avoided them as my bike weighs in at 20KG and my legs are already pretty big.

I’m going to add to the shoulder ones and vary stuff now and then.
After looking about a bit the alternating shoulder press seems a good thing to add.

Answer
This is a pretty solid workout. I like the use of bodyweight exercises for the back. Pull-ups and chinups rule.

A couple of suggestions:

1.) Where’s the lower-body/leg work? I know you say you are cycling, so you are working out your legs, but you should consider adding in some resistance/weight training for your hams, quads and calves. I would recommend adding in a set of squats during one workout, and either dumbbell lunges or deadlifts during the other. Both of these are compound exercises that will also strengthen your core. You’ll probably also see improvements in your cycling – especially on inclines.

2.) I don’t see a pressing movement for your shoulders. You are doing a lot of isolation shoulder moves (raises and upright rows) but no big pressing motions. Consider adding in standing military shoulder presses with either dumbbells or barbells. Choose the standing version over the seated, because it requires more core-stabilization and will strengthen your lower back as well. Don’t expect to go heavy initially, these can be very challenging and will require you to increase weight slowly.

Also, since you are working out four days a week with essentially the same workout twice a week, consider switching to a full-body workout and perform it three times a week, with different exercises for each body part per workout. Change and diversity is the key to growth.

I’ve included a link below to a full-body workout that you might consider giving a try. Expect to spend about 60 minutes on this, three times a week.

Best of luck!