Bicycle Power

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It's a Fun Way to Get Fit!

(This program is a guide only, and should be used as such. In preparing your own plan, take into account your personal situation.)

HEALTH BENEFITS
One look at all the benefits of cycling will explain why this is such a total fitness activity.

Cycling:

- Strengthens your cardiovascular system, - Strngthens your arms, back, legs, diaphram and abdominal muscles. - Helps prevent back problems by relieving tension and increasing suppleness. It also aids in alleviating the discomfort of slipped discs or pinched nerves. - Helps you lose weight - and keep it off. Regular cycling increases your resting metabolic rate for some hours after, therefore continuing to burn kilojules. - Helps slow down your body's ageing process by keeping your heart, lungs and muscles in top working order (the human body deteriorates when it's not used). - Tones and firms your muscles. - Relieves stress and helps combat feelings of depression.

The password for exercise today is aerobics - and cycling is an ideal aerobic activity. When done correctly, it helps your body use oxygen more efficiently, expands lung capacity and strengthens your heart.

To get the aerobic benefits of cycling, you must increase your pulse rate to between 60 per cent and 90 per cent of it's maximum capacity and keep it there for 20 minutes.

Determine your maximum heart beat:
Your maximum heart rate is based on your age. To work out yours:

- Subtract your age from the number 220,
- Calculate both 60 per cent and 90 per cent of the total. Eg. Age 35 (220-35=185x90%=167)

You should pedal intensively enough to step up your heart rate between 111 and 167 beats per minute.

The lower number represents the minimum beats you need for your cycling to become an aerobic activity. At the beginning of your cycling program, you should stay near this lower figure. As your body becomes more accustomed to cycling, you should aim for higher percentages.

To take your pulse place the first two fingers of one hand on your carotid artery, about 5cm to the right or left of your adam's apple. Count the beats for 10 seconds then multiply by six for your heart rate.

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