“Cycling is great for you,” Greg tells me. “it works out your quads, your glutes and your hamstrings – essentially, your entire lower body.”
As a low-impact form of exercise, it is particularly effective for those with knee, ankle or hip problems. “Clients who can’t run for an hour can often cycle for an hour,” says Greg.
My route to work is more like 12.52 minutes (not that I’ve ever timed it, you understand, or tried to beat my personal best…). but there is still plenty you can do in a short period of time to get the most out of the exercise.
Interval training – alternating short sprints with longer, gentler periods – is almost as effective on a bike as on a running machine. “but be smart about it,” advises Greg. “Burn uphill and power off downhill. and if you’re worried about sweating at work, or can’t have a shower, take it easy on the way in, and push it harder on the way home.”
However fast you plan on pedalling, it’s always worth thinking about posture: chest out, head up, arms slightly bent, back straight but not arched, leading knee at an angle of 90 degrees. if you think about keeping your core muscles slightly tensed, everything else fits into place. it also gives your abs something of a workout.
And if that seems like a lot to think about – whoever came up with the phrase “as easy as riding a bike”? – there’s also the question of minimising power loss. Greg watches as I tackle a small hill, standing on the pedals and jerking from side to side. we try again, concentrating on driving power through the pedals and keeping the bike stable.
After six or so weeks of regular cycling, one’s body apparently comes to a plateau: to get fitter you have to up the ante, cycling further and faster. You’re also unlikely to burn as many calories as you would while running. One study found that 20 miles ridden at 10mph is equivalent to only 4.8 miles of running.
The good news, however, is that cycling is an excellent way of maintaining a base level of fitness. more importantly, according to Greg, “cycling is great for the mind”. and as I meander happily through the park to work, it’s difficult not to agree. It’s also an excellent excuse for a second breakfast once you get to the office.
Details: Greg Chapman (07513 026960, gregchapman.co.uk). for details of the powerwalking classes featured last week, visit walkingworkouts.co.uk
Tags: running machine, Exercise, Hospitality Recreation <BR/>
Vonna, your special room is such a happy, peaceful retreat. Thanks for sharing your wonderful ideas. I think the confessional would be busy all day if we all got in line with our “obsession” On the other hand, to quote my Nana,”idle hands are the devil’s workshop” so God would be pleased with us stitching away LOL You’ve done a great job…ENJOY!!!
Completed (General Road Cycling): Distance 25.38 mi, Duration 2:12:39, Pace 05:14 min/mile, Speed 11.5 mph.
11 kilometers on the bike, and almost 4 on the running machine (20 minutes each) im knackered!.. gigiddy ;0)
RT 100% Agree RT Dear #afphq and #afptx: Thanks for running such a well-running machine at #txdad !
No.More.Heid.Pics! I.Do.Not.Like.Heidi!
6 races in a row; you are a running machine!
Y'all do like stout! 2-headed running machine…
Hahaha last time i was at the y i tripped on the running machine. Hahaha xD
Sachin : Running machine reaching evarest one more time by hitting 14000 test runs.
I would never go to a gym. I'd get a running machine or start running.
You are a running machine! Wow-za
I feel like your twitter pic is misleading. It gives the impression that u r a lean running machine……What about now!?
I don't think they are in existence anymore.
LEGEND!! You look lean like a running machine, (nailed it). On a serious note, outstanding progress, awesome to see.
carl lewis running machine (llanishen)
I liked a video Arun Bhardwaj: India’s Running Machine speaks to CNN IBN
Running a Small Business- The Seven Fatal Mistakes By: Greg Chapman – Healthy Wealthy n Wise -