Cardiovascular exercise improves heart function. This means the more fit you are, your heart will pump more blood with each beat. A fit heart can pump the same amount of blood with fewer heartbeats than an unfit heart.
Biking is a great activity for cardiovascular exercise.
Keep your bike seat higher if you are doing a road ride. At the bottom of the pedal stroke, you should have your leg fully extended (not locking out your knee). If you are taking it on uneven terrain, then lower your seat height.
*One of my favorite cycling drills is Start-ups.
- Warm up for 10-15 minutes at a lower intensity.
- Gradually accelerate for 30 seconds. By the end of the 30 seconds, you should be at a cadence that’s higher than what your are comfortable with. Note: You are always in control of your bike (controlled pedal stroke).
- Hold the high cadence for 30 seconds.
- Recover for 30 seconds – 2 minutes and repeat as many times as you like.
- Cool down for 5-10 minutes at the end of your workout.
Even going out for a family bike ride is a healthy way to get in fitness and some quality time!
*Consult your physician before starting any new fitness program.