With the weather looking on the up and the later, lighter evenings now with us, what better way to push your summer fitness regime than getting on your bike and start pedalling?
The amount of adults taking up cycling is rapidly increasing, with an estimated 3.1 million of us riding a bicycle each month. It is also reportedly the third most popular sporting activity in the UK.
Being a form of exercise for toddlers to pensioners and everyone in between, it is a fun way to involve the whole family, especially through the summer months.
Being one of the easiest ways to keep fit, it doesn’t involve costly gym memberships or even the most expensive bike on the market, not forgetting the potential to save you fuel costs and the environment!
Being a low impact exercise, it can be kinder to your joints and knees than, say, running or many aerobic activities.
Of course, if you have an ongoing concern with your joints, light exercise is always best to start off with (if you haven’t exercised regularly and have any health conditions or concerns, always seek medical advice before you start cycling).
An example has been given by experts of where an hour’s cycling for someone who weighs around 12st 9lbs (80kg) can burn up to 650 calories.
Not only that, they could tone up their legs as well as their bottoms, and if you did a variety of hills and surfaces, you could also tone your upper body.
All of that for not stepping into a gym and getting some fresh air instead, sounds nice to us!
A good guide to building your cardio fitness on a bike is by aiming to ride for at least 150 minutes every week. Seeing as there are 10,080 minutes in a week, that isn’t an awful lot of cycling right? Right! It’s doable, even in the busiest of routines.
You could break this up by possibly cycling to work a couple of times a week, if it is within a reasonable distance of course or doing shorter distances in the evenings to unwind from a long day.
Not only will this get you in to great shape, but it could also lower stress levels and in general, help to keep you in a happier frame of mind.
Now that we have gone through the overall benefits of cycling, let’s go through how to do it safely. It may be a few years ago since many of us did our ‘Cycling Proficiency’ at school.
Since many of us will venture off the cycling paths and on to the public roads, we all must remember that just like motorists, there are rules to abide by. You can read a full list of these rules via the Government website here: https://www.gov.uk/rules-for-cyclists-59-to-82/overview-59-to-71, but let’s stick to a simple list to get you started.
Do it safely
- Always pay attention to what is happening behind you when you go to stop, turn or overtake, even if you are on a quiet path.
- Obey road signs and traffic lights as you would if you were driving a car.
- Never use a mobile phone when cycling.
- Don’t use headphones or in-ear headset’s while cycling. It blocks out the sound of traffic which is dangerous and could divert your attention.
- Use arm signals appropriate for cycling to make others aware of your intentions if you are turning, slowing down or stopping.
- Keep single file on busy or narrow roads.
- Be visible to other road users.
- Wear a helmet which is an accurate fit as well as having the appropriate lights and reflectors on you and your bike.
Now that we have gone over the basics of how to cycle safe, what about checking your bike is safe? Giving your bike a regular service, or even taking it to an expert for a once over, will be of a great benefit.
If you feel you can give your bike a service without a second opinion, then follow our tips to help you on your way. The following tips are only a guide, we recommend seeking professional services.
DIY
- Check the front wheel by giving it a firm tap with your hand to check that it is connected to the frame safely. Many front wheels are removable so you want to ensure that it is sturdy and does not come out of place.
- Squeeze the side of the tyres to check they are inflated and firm, and also look for any cuts or unusual bulges on the tyre. Signs of this could mean the tyres are worn and are at risk of punctures.
- The brakes should not rub against the rim of the wheels. Lift the front wheel from the floor and spin it freely to ensure this does not happen. The same can be done with the back wheel by lifting the bike by its seat and turning the back wheel by the pedal.
- The brake pads should sit evenly on the wheel rim and each side should touch the wheel when the brakes are pulled. The brakes cables should also be free from wear and tear.
- Your seat (saddle) should not be set too high for you. By placing one heel on the pedal and straightening the other leg to the floor should be the correct indication of that you seat is the correct height. The saddle should be tightened so that it does not adjust itself or move from side to side.
- The gears should change freely with the chain remaining in place and moving smoothly. The chain should not be rusty, hanging off or broken in any part. The chain needs to be kept lubricated with oil, but only when it is needed.
Cycling is not only a great way to keep fit and healthy but it is also a great way of getting your life insurance premiums reduced. Some insurers look at how healthy and active you are, as these could potentially minimise your risk of having ill health.
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