Category Archives: Cycling

Cycling: Ride Right into a Healthier You

26 Sunday Jun 2011

Posted by in Cardio, Cycling, Health and Wellness, Sports

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Cycling is a favorite of mine. Growing up, I spent hours zipping around neighborhood roads on my purple bicycle with a basket up front. It was the mounting speed and feeling of freedom that was the draw. On the leg-powered, pedal-driven vehicle, I would follow my two big brothers on their adventures, explore the area with my best friend Maria, travel to the nearby tennis courts to play a few sets or just plain ride for the sheer joy of it. It was relaxing, it was exhilarating and it was pleasurable.

Today, I have added four bikes to my collection; one mountain, two road and one stationary while my beloved purple bike remains safely stored at my parents’ home. I’m also shopping around for a new race bike to help increase my speed during the cycling leg of tris, my most favorite stretch of the event. Yes, I still find riding relaxing, exhilarating and pleasurable. The biggest difference is that I no longer ride for hours or as frequent. This is not because of my schedule constraints, but more due to my own body composition and how quickly the fast twitch muscle fibers in my quads react and build from this resistance-filled workout.

There is no doubt that riding a bicycle, may it be stationary or on a path, is an excellent form of exercise. For starters, it’s simple, easy on your joints and is great for people of all ages and all fitness levels. You can make it low or high impact, break a sweat or ride with ease, take it to the mountains, ride a road or bike inside. It can also help slow down the aging process and help you sleep more soundly at night.

Bike riding is one of the best cardiovascular workouts available. Those who ride regularly are at a decreased risk of diabetes, heart disease, high blood pressure and weight gain. It reduces stress, anxiety and depression, and depending on your intensity, can burn about 500-600 calories per hour.  Riding also improves your balance and flexibility, increases your endurance and stamina and your leg strength, and enhances your overall cardiovascular fitness level.

When it comes to riding outdoors, there are an assortment of bikes to choose from including road, mountain, BMX, hybrid and good old-fashioned casual. A road bike is great for long distance riding with its light frames, thin tires, curved handle bars and 10-20 gears. Mountain bikes are perfect for riding off the beaten path and are typically made with a light to medium heavy frame, knobby tires, a low straight handle and over 20 gears. BMX bikes are to ride all sorts of terrain, such as dirt, street, and ramps. They have a heavy-duty frame, thick knobby tires, raised handlebars and just one gear. Hybrid and casual bikes are a cross between road and mountain bikes with a medium frame, thin tires with small nubs, a straight handle bar and 0-24 gears. Both are perfect for riding leisurely.

There are three different types of stationary bikes when riding indoors: upright, recumbent and spin. The first two typically have numerous levels of resistance and various preset programs built right into the bike to personalize your workout at your fitness level. The biggest difference between the two is the seat. A recumbent bike places you in a reclining position with your legs straight out. This reduces strain on your spine. The upright and spin both sit like a traditional bicycle with the spin bike more true to road bike as it also allows you to clip into the pedals. Spin bikes are usually just available during spin classes where you will typically ride to heart pumping music and under the direction of a very motivating instructor for a hard but exhilarating indoor ride.

Bicycling is nearly a life-long activity. You can go solo, ride with family and friends or compete in an event.  Any way you choose, it’s a great way to get fit and stay healthy. So get out there, get moving and get riding!

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Young – Part 2

21 Monday Feb 2011

Posted by in Anti-Aging, Cardio, Cycling, Diet, Exercising, Fitness Classes, Swimming, Weight Training

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In Part 1 of “My Secrets to Aging Young,” I discussed some of my own secrets of how I stay fit and look young-looking and shared my cardio and ab routines. Slowing down the aging process can definitely be achieved with a commitment to fitness and wellness. Documented studies have shown that people who are in good fitness shape are able to delay the signs of natural aging, including the decrease in physical resistance and muscular mass, flexibility and slower metabolism. In Part 2, I am going to continue sharing some of my secrets to anti-aging; what I do for weight training, fitness classes, swimming, and cycling.

Weight Training. I typically start my weight training with the circuit, which provides a total body strength and aerobic workout. There are an assortment of pieces I often utilize, based on what is available at the facility I am using, and usually a minimum of seven machines. I usually start with lat mid rows, working my back, followed by vertical press machine to improve my chest muscles. I also use the hip adductor and abductor machines for my inner and outer thighs and will other circuit machines to work my triceps, biceps, abs, gluts and legs. I then move on to a free weight workout with dumbbells for my upper body. My weights range from 25-10 pounds, depending on the exercises, and include presses, flys, extensions and kickbacks.

Fitness Classes. I have taken an assortment of fitness classes over the years, and now currently partake in four classes regularly and, when my schedule permits, two additional. On Saturdays and Sundays, I’m in the gym three hours each day. Saturdays I run my long run, complete a circuit training rotation, lift free weights, perform abs, then wrap up with an one hour Lift It Class that works all my major muscle groups using a variety of equipment chosen by the instructor. Sundays, I run five miles, perform abs then take a one hour Yoga Strength Class for strength training followed by one hour Boot Camp Class of intense lifting techniques. I additionally try to make two other Yoga Strength Classes during the week. When my calendar allows, I attend Pilates Classes for core strengthening and take Zumb Classes, a fast-paced dance workout that firms and tones. On the days I can’t make the Pilates classes at the gym, I get the exercises in at home by following a DVD.

 

Swimming . On average, I only manage to get in two to three swim workouts in a week. I typically swim at the crack of dawn or late in the evening. With goggles, cap and one ear plug in my left ear, I swim a minimum of 30 laps (60 lengths) nonstop. I mainly swim freestyle, but sometimes will add the breast, side and back strokes to work other muscles. I frequently use swim paddles to strengthen my stoke mechanics , a kickboard to work my legs and a pull buoy to push my upper body. If it weren’t’ for the fact that my legs build out when I use training fins, I would definitely use them regularly as I love the speed I gain through the water.Whentraining for an upcoming triathlon, I will perform a lot of sprint work in the water to simulate what I will be doing in the first leg of a sprint tri.

Cycling. While I could easily ride every day, I have restricted this workout to once a week. Like the step aerobics classes I use to take and swimming with fins, this workout also increases my leg size.  I typically ride hard just for 30 minutes, either inside on a stationary or outside on one of my three bikes.

By now you are probably think that I never sleep and live for the gym. Well, I must admit I do love to work out as it seems like playing to me, and I love the endorphins that kick in when I have a long, thorough workout. In my final installment of “My Secrets to Aging Young,” I will lastly divulge what I do for my daily diet, skincare and sleep, other important areas to anti-aging that shouldn’t be overlooked.

Be Fit. Be Strong. Be Well.
Adriana