HOW TO RIDE A BIKE Posted October 17, 2013

to order Denny's books go to www.deny-miller.com
dlmillerxtarzan@cox.net

                                                       HOW TO RIDE A BIKE

There are a variety of stationery bikes available for exercisers.  I personally use a recumbent bike, where my knees are above my heart, and my bottom low to the ground.  I find it provides a good workout and does not put any stress on my back. Almost all these bikes have the abilities to adjusted the tension for stronger workouts, tracking your speed and calculating your calorie burning. 

While riding a stationery bike, some people like to listen to music, to audiobooks or watch television.  Some bikes have the DVD capability to take you on a virtual bike ride.  Choose the capabilities that make the ride the most enjoyable and gets the best results for you.

Sit in the bucket seat, place the balls of your feet on the pedals, adjusting the distance of the wheel from the seat by pushing against the pedal with foot until that leg is almost straight, with your toes pointed straight up.  There should be a slight bend to your knees.  Tighten the wheel in place to maintain the distance.  Slowly begin pedaling, with your back against the back of the seat. 

Warm up, at a slow pace for five minutes.  After the five minute warm up, begin pedaling faster for five to ten minutes, every other day.  Add one to two minutes each day, until you can pedal comfortably for thirty minutes, five days a week.  Allow time to warm up and cool down.  At the end of your ride, slow the pace for five minutes.  If you are not comfortable pedaling for thirty minutes, you can split your time into shorter intervals.

How do you gage your speed?  If you cannot carry on a conversation while riding your bike, you are going too fast.  If you can sing while pedaling, you are going too slow.  I recommend this "test" of speed when you are also walking for exercise.

If previous blogs I have discussed walking and swimming as other forms of exercise.  You can vary the three activities to keep some variety in your routine.  If you live in an area where weather becomes an issue this time of year, look into indoor facilities nearby.

The important points are to discuss your proposed exercise routine with your doctor, allow for warm up and cool down periods, maintain a reasonable pace,  wear comfortable clothing, wear appropriate shoes and listen to your body - if it hurts, STOP!

                                                
I will post the next blog October 25, 2013.