Cycling

People who face problems in adopting other forms of exercise because of weak joints and excess body weight can take on cycling as a suitable form of exercise.

Not only does cycling give one an opportunity to enjoy nature in the outskirts of the city, it also involves all the muscles of the legs and strengthens then. The muscles of the upper body and arms are only used to maintain the correct position when cycling. Thereafter, it is advisable to add some exercises for the upper body and arms along with the cycling programme.

Cycling at full speed on a busy road is risky. A circular road with a few openings should be chosen.

Beginners should be careful when taking on a cycling programme. The first few days of cycling can be taken on only for adopting the body to the new regime. This will help in you becoming familiar with the route and the environment. It can even be included into the daily routine. One may use it to get to work or to perform household duties of fetching the required groceries from the market, depositing telephone and electricity bills etc.

Cycling in a leisurely manner may not be of much use. The pulse rate must be brought to the training zone to attain the maximum benefit from exercising. The distance must be measured to calculate the estimated speed.

One of the best ways to measure speed is to measure the outer length of the front wheel of the cycle and measure the total distance by measuring marking the wheel with a thread and then multiplying the total rounds of the wheel to know the distance. Now distance is divided with time taken to know the speed.

Do not cycle at full speed at the start. Adapt your body to the rhythm for a few minutes before starting the work out.

Calculate the distance as under e.g.

IR = 2.16m

Total Round x2.16m = Total distance covered.

The following programme should be adopted for weight management.

Calories Burnt by Cycling in an Hour

	Weight in Kilogram
Km/H	55	65	75	85	95
9	195	230	265	301	336
10	235	278	321	364	407
15	296	350	403	457	511
20	471	556	642	728	813
30	660	780	900	1020	1140