Stay in shape by bike riding
Although the summer heat often limits daily exercise opportunities, pulling the bicycle out from the garage may help maintain a satisfactory fitness level.
And regular bike riding keeps you fit.
Riding a bike for one hour burns 800 calories, said Hannah Brewer, an assistant health education professor at Slippery Rock University and avid biker.
However, biking holds more health benefits than burning calories. It helps the heart and the muscle groups in the legs.
“It helps increase the length of a life span,” Brewer said.
Primarily, bicycling builds up cardiovascular endurance, which reduces the risk of cardiovascular disease, the leading cause of death in the United States. Additionally, it reduces the risk for coronary heart diseases, including heart attacks, Brewer said.
Amanda Adams, a Cranberry Township doctor, said that people who ride a bike more than 20 miles a week have a 50 percent less chance of getting coronary artery disease than those who do not ride.
The activity builds muscular endurance, which speeds up metabolism and helps burn more calories at rest.
Brewer said biking strengthens the immune system, protects against certain types of cancers and controls blood sugar for Type 2 diabetes.
Biking outside also improves a person's mental health because of the endorphins released during the exercise.
“Going out in nature has a calming effect and improves mood,” Brewer said.
Biking outside also provides a better exercise than being indoors.
“Biking outside is good for the upper body with steering,” Brewer said. “Outside (biking) is more beneficial because in addition you get an upper body workout as well.”
Biking can help define muscles, burn calories and improve coordination.
Adams cited a study from the Netherlands stating that people who ride their bikes to work lived three to 14 months longer than people who drove to work.
Although sticking to a daily exercise routine may be difficult, Brewer said a person needs to set aside a time of the day to ride.
“You are less likely to skip if you already have it planned,” Brewer said. “Also, find a type of biking you enjoy. It'll be something you look forward to.”
Biking remains a diverse activity in Butler County with rail-to-trail biking, road biking and mountain biking, which involves more technical skills.
Adams herself occasionally enjoys riding a bike.
“My kids do it a lot, but I'm not a racer or anything,” Adams said.Brewer said, “The best way to become a serious biker is to get out and ride.”Brewer, who is a competitive biker, races with the Ag3r-Butler Health System cycling team, which she joined three years ago.The team, made up of 10 active members, participates in 10 events a year. Members race every weekend from March to December.Competitive bikers train from five to 20 hours a week, Brewer said.To get faster, riders bike in short bursts at higher speeds to increase their heart rate. A biker can continue to train by increasing the intensity and duration of the intervals.“Cycling is pretty wide-spread in the area,” Brewer said. “Find someone to ride with. There are many group rides of various ability levels.”To stay fit after long bike training sessions, it is important to spend the next day recovering with a slower pace bike ride and stretching, Brewer said. The biker should stretch before and after a ride.Additionally, it is important to stay hydrated.“If you're biking for more than one hour, supplement water with an electrolyte drink, like Gatorade,” Brewer said. “Immediately after the ride, take in enough nutrients to replace energy stores that were depleted.”Brewer offered these bicycling safety tips for riders:• Always wear a helmet.• Be visible. Use lights, reflectors and bright clothing to be seen.• Follow the white line rule, which means to follow as closely to the white line on the side of the road as possible.• Be aware of motorists. Don't use headphones.
