EXERCISE

Bike Basics: Cycling Your Way to Work, Fun, Fitness

Sales are booming for the bicycle, fueled by the growth of fitness riding, amateur racing  and bicycle commuting.

All bikes, from fat-tired boardwalk cruisers to the featherweight $200,000 racers ridden by Lance Armstrong, descend from the pedal-less “walking horse” invented in 1818 by Baron Karl Drais of Germany. Today, they’re the main form of transportation for much of the world. Even in car-loving America they’re busting out of their historical user base of children, students and racers.

Turning Drive Time into Riding Time

Biking to work may deprive you of the comedy stylings of your favorite morning talk-radio DJs, but the benefits are substantial. You’ll save big on gas, pollute less and arrive on the job site with a clear mind and a pleasant endorphin buzz. Although some potential bike commuters hesitate due to concerns about weather, convenience and safety, all of these issues are manageable with a little preparation:

Make yourself conspicuous with front and rear bike reflectors (or, better still, battery-powered lights), a reflective mesh safety vest and generous use of peel-and-stick reflective vinyl film.
Play dodge-car whenever possible by using available bike lanes, less busy side roads and shortcuts through parks or greenbelts.
Change with the seasons by wearing a lightweight, brightly colored thermal cycling pants and hooded jackets in cold or rainy weather and snug, perspiration-shedding shorts and tops in the summer.
Work clean by checking to see if showers are available where you work or in nearby health clubs or gyms that offer shower-only memberships. If these aren’t available, many people find that baby wipes and a wash cloth tucked into a zip-lock bag work well for an office sponge bath.
Pack light by purchasing a backpack, touring panniers (saddlebag-style storage pouches) or covered basket just large enough to carry basic items such as a bag lunch, extra clothes, folders and notebook computer.

Pedaling for Your Life

Few types of aerobic exercise offer more minute-for-minute health benefit than bicycling. Just a 15-minute bike ride five times a week can burn off 11 pounds of fat a year and cut your risk of heart disease by as much as 22 percent. Bicycling also elevates your mood, builds strength and coordination, and improves your overall cardiovascular health. Get the most out of your time in the saddle by:

Getting the right bike. Most riders who are more interested in getting fit than racing competitively will find a hybrid bicycle well suited to their needs. These bicycles generally have 10 or 12 speeds, comfortable seats, mid-weight frames and tire dimensions that split the difference between mountain bikes and racers. Prices are moderate: good value can be found in the $250 to $800 range, compared to $1,000 or more for high-quality racing bicycles.
Starting smart by wearing a wireless heart rate and/or blood pressure monitor when you first start riding. Talk with your doctor before you begin your fitness riding program. He or she will be able to advise you on target heart rates and blood pressure levels best suited to your current health conditions.
Diversifying your fitness program by adding weight-bearing exercise such as jogging, stair climbing, step aerobics, weight training or dancing. As healthful as bicycling is, it offers comparatively less bone-strengthening benefit.
Burning the right fuel. As starved as you may feel after a good ride, avoid the temptation to replace all the calories you just burned by immediately polishing off a big soda and bag of chips. Good ways to stave off hunger are eating a low-calorie protein bar or a sweet, potassium-rich fruit such as a banana before and after your ride, and staying well hydrated. And remember: Most sports energy drinks deliver high calorie payloads and few health advantages over plain water.

Racing to Win

Bicycle racing is going mainstream in a big way with the growing popularity of triathlons (bike-run-swim events) and long-distance road racing. If you think this exciting sport may be for you, here are some general pointers:

Watch your wallet. The main obstacle for many potential racers is the cost of racing-type bikes. While higher end bikes can indeed set you back thousands, prices start at about $600 for serviceable racers. And many triathletes who don’t aspire to elite status find hybrid bicycles well suited to their goals.
Get in a training program if your free time permits. Bike racing involves a surprising amount of tactical savvy. Many riders will need to master new skills such as shifting gears at high speed, riding in a pack, safely negotiating sharp turns and using special pedals that involve clips or pegs. Most trainers also can offer unbiased advice about the most appropriate type of bike for your budget, physical abilities and competitive goals.
Don’t push it. Although triathletes may average less than 20 miles per hour during races, serious injuries are possible for riders who aren’t attentive to safety rules and wearing high-quality helmets. Follow your trainer’s safety advice to the letter and you’ll not only ride more confidently but preserve the health benefits you’ve gained by participating in one of the most exciting of all amateur sports.

An increase in physical activity is an important part of your weight management program. Most weight loss occurs because of decreased caloric intake. Sustained physical activity is most helpful in the prevention of weight regain.  In addition, exercise has a benefit of reducing risks of cardiovascular disease and diabetes, beyond that produced by weight reduction alone.

A study done by the German Heart Foundation found that exercise actually allowed replacement of  skeletal muscle cells in patients who had heart failure. These patients have a 50% reduction in the number of progenitor cells (immature cells in skeletal muscle that can divide into various mature cells as needed for muscle repair) compared with health people.  With exercise the number of these progenitor cells became almost normal and differentiated into muscle cells.

Aerobic exercise is necessary for conditioning the heart muscle. When you consider the heart beats, on average, 80 times a minutes (when at rest), 4800 times/hour, 115,200 times/day, 42,048,000 times per year, you need this muscle to be as strong as possible!

People with arthritis benefit from exercise. A 14-year study published in Arthritis Research and Therapy, found that aerobic exercise was associated with a substantial and significant reduction in pain, among men and women of various shapes and sizes. A 2003 study published in the Journal of Arthritis and Rheumatology found that people with arthritis can safely improve their levels of physical fitness using a regular strength and endurance training program. Long-term studies have shown that moderate weight-bearing activity can reduce bone loss and joint damage in people with arthritis, without increasing pain or disease severity.  According to a study in the Journal of the American medical Association, strength training can help people with arthritis preserve bond density and improve muscle mass, strength and balance. It's no secret that exercise is beneficial for people with arthritis. Regular exercise helps decrease pain, delays disability, reduces stiffness, and improve mobility, range of motion, and overall function.

Exercise does not have to be strenuous to offer benefits.  Some studies show just moving, walking 10,000 steps a day can have enormous benefits,. You can do this without spending any money. Park farther away from doors and walk the extra distance, climb stairs instead of using the elevator. Some people choose to not use their chair at work and stand instead. Start exercising slowly and gradually increase the intensity. Trying too hard at first can lead to injury. Examples of moderate mounts of physical activity are on the National Heart, Lung and Blood Institute's Website at www.nhlbi.gov/health/public/heart/obese/lose_wt/phy_act.htm.

Spark People's website has good estimates on how many calories you burn with different activities. Go to www.sparkpeople.com.

15-MINUTE OFFICE WORKOUTS

Think you don't have time to exercise because of a hectic work schedule? Here's how to squeeze in effective fitness moves without even leaving your desk.

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