Get a Better Workout With Your Bicycle | 2017-08-19 |

health & fitness

Get a Better Workout With Your Bicycle

    19 August, 2017 12:00 AM printer

Get a Better Workout With Your Bicycle

Cycling workouts are low-impact, easy on your joints, and great for those days when you don’t feel like running. But if done correctly, they can be better than a jog or elliptical training session. To kick things up a notch, follow these tips for a better workout with your bicycle.


Stand Up

Cycling standing up is far harder than cycling sitting down, and it pushes your leg muscles, glutes, and hamstrings twice as hard while kicking your cardio into high gear. Alternate 60 seconds of standing cycling with 60 to 120 seconds of seated cycling for a killer HIIT workout.

Speed Up

To raise the intensity of the workout, pump your legs as fast as you can for 30 to 60 seconds at a time. Adding in this fast-speed interval will raise your heartbeat to close to 100 percent Max HR, giving you a killer high-intensity workout. You don’t have to turn the intensity up but just pedal as fast as you can.


Tackle Hills

Whether you’re on a stationary bike or cycling around town, hills are the next challenge for you to attempt. Not only do they require more effort from your quads and glutes, but they also raise your heart rate and get you sweating and breathing hard. Try to take at least one difficult hill per ride to give your legs a killer workout.

Go Farther

Instead of being content with a short (30 to 60 minute) ride, plan for a longer one (2-3 hours). It can be time-consuming but an amazing way to keep the fat-burning going for hours at a time. Pack a bag with a 200-calorie snack, a bottle of water, and sunscreen, and you’ll have everything you need to pedal for 20 to 30 miles at a time.

Make it a Weekend

If you really want to make things fun, get on your bike and ride it out of town as far as you can. Camp or stay at a hotel, and use your bike to get everywhere you want to go. Make a weekend cycling trip out of it. You may just find you have a blast cycling away from your city and exploring the open road.

Cycling workouts can be fun both indoors and outdoors and a great way to burn fat and kick your cardio conditioning up a notch.


Rice Noodles for Zinc


One sure sign that zinc is essential is that it’s present in all the tissues and fluids in your body. Without sufficient zinc, your immune system can’t work to its maximum ability. It’s also a component of enzymes that metabolize carbohydrates, fats and proteins. Zinc helps regulate genes and it’s vital for the production and growth of new cells. Men should consume 11 milligrams and women need 8 milligrams of zinc daily. You’ll get 0.44 milligrams in 1 cup of cooked rice noodles.