Step out of your homes early morning and you’ll be pleasantly surprised by the number of cyclists on the roads. Clad in funky cycling gear, sports persons preparing for a cycling expedition of just laymen cycling to work daily. They all have different reasons for resorting to the pedal, from challenging the smoking habit and fighting bad cholesterol to tackling diabetes , and of course, getting in shape. It’s an excellent way to strengthen the body and calm the mind. However, since cycling is strenuous, it can make you weak.
Eating the right foods before, during and after you ride, helps to replace the fuel your body demands. If you are active for longer periods, it is important to consume carbohydrates, proteins, and other nutrients that can be rapidly absorbed by hungry muscles.
Kills insomnia- cycling is a complete exercise for the body, especially the legs. Just like any other sports for fitness regimen, it helps to improve muscle strength. Decrease stress, build better posture and focus. It is a great fat killer and sleep propeller. Yes, cycling includes sleep like very few other workouts can, and is therefore, highly recommended for insomniacs.
Doc’s permission- a cyclist should be flexible, leg strength, and should have done good cardio before getting into this sport. Legs and back are the bigger assets on a bike, so people with problems in these areas should secure doctors permission and a preparedness to take to the wheels. A strong core, active involvement in other forms of fitness like yoga, running, sprints, lifting heavy weights should help a person in getting actively involved in cycling. Once into the habit, the level of fitness can be easily attained if one gradually starts with 15 to 20 minutes and then moves to a longer duration and distance.
Ideal diet- carbohydrate is the high grade fuel for your muscles. Having lots of cabs is what lets you ride fast and far. The body is only able to store a relatively small amount of carbohydrates, which is why keeping it topped up is important. So hoard on whole wheat breads, bananas and high – fiber cereals. Good fat is another important part of the diet including omega3. Protein-rich meats and vegetables combined with whole grains will help to restore your muscles while keeping fat levels down.
Raise the game- Following a disciplined lifestyle is a must for a daily cyclist. Alternating workouts help in building energy and stamina. Skipping is a great way to warm up. Crunches are a great workout for the core and can be performed indoors. One could alternate between picking weights and other cardio-based sports like running and dancing, including two days of stretches- yoga and meditation. A good sleep and a well-rested body will ensure the body is energized and calm enough to raise the fitness levels.