After all the feasting and indulgence over the festive season, it’s time now to kick start one of the fitness programs!
And if you are the people who cannot stick to a regular regime of going to gym because of travel or erratic work schedule then cycling is one of the good options. One can cycle almost anywhere, be it the great outdoors or the streets. It works all parts of the body – good for the posture, the pedaling motion works the quadriceps and hamstrings, helps to strengthen the back, arms and legs and is a full cardiovascular workout and there is little pressure on the joints when riding a bike.
Cycling is one of the most energy-efficient means of transportation known to man. The same amount of energy “burnt” by the car to travel 100 meters can power the proficient cyclist (and his bicycle) for 5 kilometers or more!
Cycling regularly is a great way to maintain a healthy lifestyle. However, just like in any sport or exercise, there are right and wrong ways to do cycling. Keeping a few things in mind would help you make sure that you are riding your bike correctly.
1. Body position
Depending on the bicycle, position your hands on top of the bars at a comfortable 3-5 inches away (or where the handgrips are). Ensure that they are wide enough so that your breathing is not restricted. Drop your elbows and relax your upper body, keeping it still. Finally, sit back on the saddle to gain a bit of weight leverage on your pedals.
2. Stretch & strengthen those calves and quads
Although our quadriceps and hamstrings do most of the work, the calf muscles can become quite tight and cramp up sometimes. You can stretch your calves and train the quads at the same time by elevating your heels on some weighted plates, and doing deep squats with your back straightened.
3. Don’t neglect your core muscles
During off-cycling periods, train your core muscles to ensure good posture and better balance while riding. Lying face down on the floor, lift your arms and legs up from the ground and reach forward with your hands while keeping your back straight for as long as you can. Consider doing other compound exercises like burpees, and Russian twists for your abs and sides.
4. Watch that weight
One of the obstacles many cyclists have difficulty in is climbing. The amount of effort needed to cycle uphill exponentially increases as your body weight increases, so be sure to watch the calorie intake, and also the amount of gear you carry on the bike.
While staying at Capri by Fraser Changi City, Singapore, you’ll find that the location of our studio residences to have access to one of the best cycling areas in Singapore. And to explore the cycle circuits, you can rent a bike for free from Capri by Fraser everyday from 7 am to 7pm. Take a short ride to the Park Connector Network, paddle and explore the smooth roads and cycling pathways around Changi Business Park.
For more details please visit the Capri by Fraser Changi City website.