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"Biking is an activity that suits virtually all ages and fitness levels"
CHANHASSEN, Minn.--(BUSINESS WIRE)--CHANHASSEN, Minn.--(BUSINESS WIRE)--A pedal-driven, human-powered vehicle with two wheels attached to a frame, one behind the other. Sound familiar? Yes, it’s your bike and it’s calling out to you. Yet, in countless garages, porches and basements nationwide, our bikes have become dust-covered obstacles that double as coat racks.
Everyone understands the importance of exercise in leading healthy and active lives. With summer fast approaching, it’s time to add a little variety into your exercise program. By clearing the cobwebs and hitting the road, you can enjoy the many health, transportation and environmental benefits of bike riding.
Life Time Fitness Endurance Sports Training Director, Troy Jacobson, offers tips and guidance to get you back out on the paths and roads for a summer of fun and safe cycling.
“Biking is an activity that suits virtually all ages and fitness levels,” said Jacobson. “It’s a tremendous healthy-way-of-life sport and a great way to enjoy the outdoors with family and friends. Biking also can be a convenient way to avoid the hustle and bustle of traffic while saving the cost of fuel in your car and the related environmental benefits.”
Did you know that biking can provide excellent health benefits? A moderate bike ride can lead to improved heart health, help with weight management, increase your fitness level, maintain strength and coordination, and improve your mood. Who can argue with that? Better still, if you combine an errand or two along the way, you’ll save the wear and tear on your vehicle, diminish the impact of the gas pump on your wallet and reduce the emissions and air pollution caused by vehicles.
“At the same time you concentrate on getting yourself into shape, you must do the same for your bike and wear the proper gear,” says Jacobson. “Ensuring that your bike is in road-worthy condition will promote an enjoyable experience you’ll want to continue. Plus the right gear can help keep you comfortable and safe.”
Jacobson encourages cyclists to visit their local bike shop for a thorough examination of their two-wheeled friend. Just a few bucks will serve you well for the miles that lie ahead. For those do-it-yourselfers, be sure to:
- Check the tires, tubes and chain for signs of wear. Ensure the chain is free of dirt or kinks and oiled.
- Look for worn parts in general and properly inflate your tires.
- Give your tires a spin. They should turn freely and come to a stop with a slight back-and-forth motion, rather than an abrupt stop. If they don’t, you may need to adjust or replace the breaks, pads, wheel hub or bearings. Replace any missing dust caps on the spindle to prevent dirt or water from affecting the bearings.
- Replace worn out or missing handlebar grips.
- Check cable housings for cracks, lube sliders and all cables. Look for any signs of rust, fraying or kinks. Replace anything that doesn't pass inspection. Not only will the shifting and braking be smoother, your ride will be safer.
- Go for a test ride. Take it easy at first, shift through all the gears, test the brakes and listen for any unusual noises.
- Take corrective action as necessary.
Safety and comfort is a must when biking. ALWAYS wear a proper helmet in good condition and obey the rules of the road as cyclists must abide by the same laws as motorists.
Most importantly, remember that Rome wasn’t built in a day. Cyclists don’t participate in the Tour de France after just one ride. Aside from your bike, your body may need a tune up. Take it easy and allow time to get into shape. For a healthy way to get back on road, Jacobson suggests:
- Don’t ‘mash’ big gears at first. Concentrate on building your cycling form and technique by ‘spinning’ the pedals over 80rpms, using light resistance.
- Follow the 10% rule. That is, never increase your volume of riding by more than 10% a week.
- Eat a high performance diet. Increase the quality of your training by eating the right foods, as well as being careful to hydrate properly.
- Rest and recover. Remember that it’s when you rest, that your body gets stronger and faster. Balance a solid training program with recovery for best results.
Not sure where to begin? Life Time Fitness offers a variety of indoor and outdoor cycling classes, programs and clubs for everyone from beginners and experts. On Saturday, June 13, Life Time will host Family Cycling Day events at its centers nationwide from 8:00 a.m. to 11:00 a.m. This is fabulous opportunity to get started, make new friends and kick off your summer of biking! Visit lifetimefitness.com for additional locations and event information.
About Life Time Fitness, Inc.
Life Time Fitness, Inc. (NYSE:LTM) operates distinctive and large, multi-use sports and athletic, professional fitness, family recreation and resort and spa centers. The Company also provides consumers with personal training consultation, full-service spas and cafes, corporate wellness programs, health and nutrition education, the healthy lifestyle magazine, Experience Life, athletic events and nutritional products. As of June 2, 2009, Life Time Fitness operated 83 centers in 18 states, including Arizona, Colorado, Florida, Georgia, Illinois, Indiana, Kansas, Maryland, Michigan, Minnesota, Missouri, Nebraska, New Jersey, North Carolina, Ohio, Texas, Utah and Virginia. Life Time Fitness is headquartered in Chanhassen, Minnesota, and can be located on the Web at lifetimefitness.com. LIFE TIME FITNESS, LIFE TIME ATHLETIC, EXPERIENCE LIFE, and the LIFE TIME FITNESS TRIATHLON SERIES are trademarks of Life Time Fitness, Inc. All other trademarks or registered trademarks are the property of their respective owners.