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Bicycling can be a great way to help reach your fitness goals such as losing weight, reducing cholesterol, improving heart health or controlling diabetes.
There are a variety of programs to choose from or you can create your own. Here are 5 steps to help you get started.
1. Set Your GoalHaving a good reason to ride and get fit helps you stay motivated.
Use your goal to remind yourself why it's important to keep at it. Good habits take longer to form than bad habits. Remember to focus on having fun, and listen to your body so you don't overdo it - especially at first.
2. Create a Routine
Set aside the same time each day, or same days of the week. Let others in your home or office know not to schedule meetings or calls during this time.
Create a destination or route that you can measure and follow each time. The best routes will minimize stops and allow you to set your own pace.
3. Know Your limits Monitor your target heart rate so you don't overdo it. A low heart rate zone is 40%-50% of your Maximum Heart Rate (MHR). Moderate heart rate zone is 50%-70% of your MHR. High heart rate zone is greater than 70% of your MHR.
What's your Maximum Heart Rate? Subtract your age from 220. So for instance, if you are 50 years old, your MHR would be approximately 220-45=170 beats per minute; your Moderate heart rate (50%-70% of your MHR) would be approximately 100 beats per minute.
What's your Maximum Heart Rate? Subtract your age from 220. So for instance, if you are 50 years old, your MHR would be approximately 220-45=170 beats per minute; your Moderate heart rate (50%-70% of your MHR) would be approximately 100 beats per minute.
4. Measure Your ProgressBased on your goals, set intervals for measuring your progress - weekly, monthly, or yearly. The results you want might take time and also require changes to your eating and drinking habits.
5. Have Fun
Remember, getting fit is only the destination; getting there should be most of the fun. Want to make it more fun? Find someone who shares your goals and ride together. Having one another to encourage can help you stick with it.
And finally, be prapred with water to stay hydrated, spare clothes or wipes to stay fresh, and a wind/rain jacket so you're prepared even it the weather doesn't want to cooperate.