Keeping Fit on Your Bike

Many people get a bike for the sole purpose of keeping fit. If this is your goal, you’ll need to know a few things first.

• Your bike needs to be set up correctly so you can get the most benefit from it. Your saddle height needs to be spot on, as well as handlebar height.
• Interval training is a great method to use on a bike to help you get fit. The idea is you pedal as fast as you can for 30 secs -1 min, then recover for a couple of minutes before repeating. This will help you to improve your speed on your bike. If you only ever pedal at a steady pace, that’s all you’ll ever be able to do. Interval training will improve your endurance and speed!
• Once you’ve finished riding your bike, you should always stretch to release tension and help your muscles to repair. Never do this before, as it makes no sense to stretch a cold muscle. Simply warm up on your bike by going at a steady pace for 5-10 minutes before getting started properly.

| Why we must riding bicycle |

Your safety should be your number one concern when out riding a bike. Here are some safety pointers that you should stick to religiously:

• Your helmet is an important bit of kit. You need to make sure that it fits you, and that you wear it properly each time you ride your bike. It should be worn level, and not pushed back so you can see your forehead. This way, it protects your head, face, and neck properly. If it’s too loose, it’ll come off when you need it.
• Get a headlight so that other riders and drivers can see you when it’s dark or foggy. You can also consider wearing fluorescent clothing.
• Indicate when you need to by using arm signals, so that other road users know which direction you’re going in.
  Slow down at junctions and when you need to.
• Stay away from the left hand side of lorries, as this is how a lot of people have fatal accidents each year.
• Wear proper riding clothes if possible, such as trousers and tops that are tight fitting to avoid snagging in your bike. They will need to be flexible though, so you can move freely.
• Ride in the same direction as traffic.
• Don’t ride too close to the kerb, as drivers will be less likely to see you.
• Follow traffic signs and signals as you would if you were driving a car.
• Follow lane markings.
• Always check your bike before getting on it and going out to make sure it’s in good condition. This is especially important if you plan on riding a long distance.
• Follow the laws stated by your specific country/state. Everywhere is different!

Source :- Fooyoh