Regular exercise can lower your risk of diseases such as coronary heart disease, diabetes, stroke and even some types of cancer, according to the American College of Sports Medicine. It can also improve your quality of life as well as make daily activities easier to perform. Your basic exercise routine should include stretching, strength training and cardio, such as cycling.
Stretching
Stretching improves your flexibility or range of motion of your joints. It is believed to help prevent injury and can alleviate pain and discomfort from tight or short muscles. To improve flexibility, stretch two to three times each week after your cardio and resistance training. Perform at least one stretch for each major muscle group and hold for 15 to 30 seconds without bouncing. Only stretch to where you feel a slight pull in the muscle. If a muscle feels very tight, repeat the stretch two to three times.
Resistance Training
Resistance training increases your strength and your metabolism which can lower your body fat. If you enjoy cycling, it can improve the efficiency and ease of pedaling whether on a flat surface or hills. Perform resistance exercises two to three days each week with at least 48 hours rest between sessions. Choose one exercise per major muscle group and do one set of 8 to 12 repetitions with a challenging weight. Proper form and technique is essential so don't add more weight until you are doing the exercises correctly.
Cardiovascular
Cardiovascular exercise will make up the largest portion of your exercise program. If you are just looking to improve your health, do cardio three to five days per week for 20 to 30 minutes at a moderate to high intensity. If you need to lose a significant amount of weight, gradually increase the frequency of your workouts until you are doing cardio five to seven days per week. Duration will also increase to 30 to 60 minutes per session. Start cardio slowly and gradually progress about 10 percent each week to avoid injury or over-training.
Cycling
Cycling can be your choice for cardiovascular exercise. It is appropriate for most people because it is adaptable to your fitness level. If you are severely overweight or have orthopedic issues, your joints will be under less stress than if you were walking or running, according to the Cleveland Clinic. If you are at a normal weight or very fit, you can increase your resistance or ride on hills to challenge your body. You can ride indoors on a stationary bike or outside, just try to exercise within the cardiovascular exercise guidelines.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Cleveland Clinic: What is the Best Type of Aerobic Exercise?
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