Looking to Start a Fitness Program?
Getting Started on Your Fitness Journey
The 5 Steps to Fitness
Tip: How do you know what your Maximum Heart Rate is? It can be estimated by subtracting your age from 220. So for instance, if you are 45 years old, your MHR would be approximately 220-45=175 beats per minute. So, if your age is 45, your Moderate heart rate (50%-70% of your MHR) would be approximately 87-120 beats per minute. Note that the average person will generally not sweat while exercising at a low/light heart rate, and will sweat after about 10 minutes of exercising at their Moderate heart rate.
2. Stretch Before each ride, take 10 minutes to stretch.
3. Warm Up Start each ride with 10 minutes of light riding to warm up your muscles. This is essential for improving blood flow and oxygen to your muscles. Also remember to end each ride with a warm down ride of a few minutes 4. Pace yourself When possible, follow your chosen program the best you can. For instance, after warming up, you may want to start with 10-20 minutes in your Moderate heart rate zone, followed by 5-15 minutes in your High heart rate zone, followed by another 10-15 minutes in your Moderate heart rate zone, followed by a light warm down. As you build stamina, you can increase the times in each heart rate zone. However, common sense must always prevail. Listen to your body. If you can't keep pace with the program, remember, it's just a guide; feel free to set your own pace. There is no need to overdue it. The important thing is to enjoy it so you will want to keep at it. And again, check with your doctor before beginning any exercise or fitness program.
5. Have fun Remember, getting fit is only the destination; getting there should be most of the fun.