My Health Center

Sunday, January 26, 2014

Your Best Cardioversion Workout: Cycling

Once upon a time, exercising wasn't a chore. Remember it? Back when you were a kid, hopping on a two-wheeler wasn't a way to burn off last night's ice cream cone�it was fun. Today, many women are rekindling that childhood love by pedaling to work, competing in races, or just tooling around town. They're finding that biking isn't just a welcome break from mind-numbing elliptical sessions: It's a surefire way to slim down and tone your tush�and look smokin' in those spandex shorts
"In the past five years, an unprecedented number of women's cycling clubs have cropped up throughout the country," says Rachael Lambert, women's product and marketing manager at Specialized Bicycle Components in Morgan Hill, California. Part of that surge may be due to a sour economy (a bike is cheaper than a car or a gym membership). Another factor is the popularity of triathlons: Women's participation has soared 700 percent (no, that's not a misprint!) in the past 10 years. Toss in the fact that biking is one of the most efficient and effective workouts�both on the open road and in a class�and it's easy to see why this fitness staple is gaining speed..

Cycling is no doubt good for your body, says Anne Lusk, Ph.D., a research associate at Harvard School of Public Health in Boston. She studied more than 18,000 women over a period of 16 years and found that those who biked as few as five minutes a day gained less weight than those who didn't ride. That's because even a casual ride delivers a one-two punch of cardio and muscle strengthening. A 135-pound woman can blast nearly 500 calories in an hour of cycling at a comfortable clip. And each pedal stroke works your entire lower body and your core, sculpting a tight body.

"I love getting women on bikes," says mountain-bike world champ Rebecca Rusch, who introduces women to the sport at her SRAM Gold Rusch Tour events. "They get the toned thighs, carved calves, and tight butt they want while doing an activity that's so freeing, fun, and social. They don't want to stop."

It's also a natural pick-me-up. Surveys in the Netherlands show that there is a huge amount of joy linked with riding, says Lusk. The carefree feeling you get from flying down a hill makes it hard not to smile. Not a road warrior? No worries. A study found that just 10 minutes of indoor cycling can improve your mood and energy level. You don't feel good just during your ride, either.

"Because it's a low-impact exercise, your hips and knees are strengthened, not stressed, so you feel better and less beat up after a ride compared with running," says Lusk. That makes it a lifelong activity. Make it one, and you may just have a few more years to enjoy it: On average, cyclists live two years longer than nonbikers and take 15 percent fewer sick days.

A hotter, healthier body and a longer, happier life? Time to make your childhood sidekick your new best friend.

Get The most out of your cycling workout with these tips on proper cycling form and technique

You never forget how to ride a bike. But a few pointers can help you get more out of your workout. Olympian Alison Dunlap, who runs mountain-bike skills clinics in Utah and Colorado, offers these tips for elevating your ride to the next level.

Eyes On the Prize
Resist the urge to put your head down when you're going hard or getting
tired. It can slow your oxygen intake, tiring you out faster. (Not to mention it spells danger on the road.
Pedal Smoothly
Your goal: Cycle in fluid circles rather than jamming down on the pedals. With the ball of your foot on the pedal, push down, then pull your foot through the bottom of the stroke, then pull up and back around. Aim for about 90 rpm (to calculate rpm, count how many times your right knee comes up in 60 seconds). "A faster cadence works your cardiovascular system and doesn't tire your muscles as quickly as slower, low-gear pedaling does," says Dunlap. Your speed will naturally slow on hills and quicken on descents. In a cycling class, your instructor may call out specific rpms, and some studio bikes will give you a computerized readout. Though you don't need cycling shoes, they help transfer power into your pedals while keeping your feet from fatiguing.
Core Performance
While your legs are busy pumping, keep your upper body still�don't rock side to side, especially while climbing. Always maintain a flat back and keep your elbows bent and relaxed (it helps absorb shock when you hit a bump). Hold your arms in line with your body, not out to the side. Keeping your upper body relaxed will reduce strain on your lower back.
Get Up
Sitting is the most efficient way to ride--you can use up to 10 percent more energy when you're out of the saddle. But sometimes, like on a monster hill, you need extra power. When you stand, all of your body weight pushes down on the pedals, giving each stroke more oomph. If you stand, shift into a harder gear so your legs don't circle too quickly, rise up, and keep your butt over the seat.
Take a Seat
Your weight should feel evenly distributed, with 60 percent on the saddle (seat) and 40 percent on the handlebar. The saddle height should be positioned so there's a slight bend in your knee when your foot is at the bottom of a stroke. Most of all, you should be comfortable. Your best bet? Get a professional bike fit at a shop.
Stop Smart
Brake smoothly and evenly, lightly squeezing and releasing the brakes to control your speed rather than grabbing fistfuls at once," says Dunlap. About 75 percent of your stopping power comes from the front brake (left-hand side). But squeezing that one too hard can send you over the handlebar. Keep in mind that when you hit the brakes, your bike slows but your body keeps going forward, making it harder to steer. Shift your weight back to maintain better control.

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