We’re now well into the Olympic Games and the excitement has officially set in. Watching American athletes compete so passionately inspires us to want to get out there and hit the pavement, dunk the ball, and stick that landing, too. And today? We want to get down and dirty on the road, cycling style.
To really channel our inner cyclists, we’ve summoned the help of the American Council on Exercise (ACE) for a seriously intense interval workout that you can do at home on a stationary bike, or on the road with a road or mountain bike.
Developed by ACE’s director of professional education, Anthony Wall, this roughly 1-hour workout is sure to blast calories and get your heart rate up quick with a series of challenging intervals.
One hour of cycling can burn between 400-700 calories. But if you don’t have a full hour to devote, simply scale back and shorten your interval times or the length of your warm-up and cool-down.
To measure your level of exertion during the workout, determine your rate of perceived effort of RPE before starting by using a simple 1-5 scale – one being easy and five being difficult. Once you have that scale in mind, it’s time to get started. (more…)
One of my favorite workouts is cycling. When I discovered spin class, it became my drug. I loved how challenging it was and that it always left me dripping sweat by the end. Hundreds of calories torched, cardiovascular endurance, toned legs – what more could I ask for in an exercise? It was perfect workout, or so I thought.
According to a new study published in the Journal of Sexual Medicine, I should be concerned about the way biking is affecting my sexual health. Similar to the concern for males when it comes to biking, women might need to be concerned, too. This is because the way the bike seat is designed, it can cause body weight to rest on the front or ‘nose’ of the seat, putting pressure on nerves and blood vessels in the genital area.
This can raise the risk of erectile dysfunction in men, which is something that’s been proven in studies of male bicycle police officers. But understandably, female cyclists haven’t been studied as closely on the matter due to our, ahem, different make up. However, a study conducted at Yale in 2006 that compared female cyclist with runners concluded that cyclists have less genital sensation compared to female runners. Interesting. (more…)
Public health officials have been encouraging Americans of all ages to walk and bike more to decrease obesity and improve overall health. Now that the weather is warmer, we just might be inclined to follow their advice.
Not only do you need to be aware of safety but also what do if you possibly encounter a dangerous situation. Here are some things to consider before you head outside:
First, decide where you are going to go and if possible have someone go with you. Going on bike rides or a quick jog is a great reason to invite a friend or loved one. If you do go by yourself, let someone else know where you are going and provide them with details on where you plan to go. While planning your route, avoid deserted or dangerous areas. Try to stay near paths that are more populated and well lit. Vary your route and the time of day so you are not as predictable. Avoid unfamiliar areas, but if you are trying a new path or route make mental notes of emergency phones, and safe businesses. Also, carry some I.D. and change just in case you need to make a phone call. (more…)
Swimming, biking and running for short or long distances requires a tremendous amount of strength, endurance and mental stamina. While a triathlon-specific training regime is necessary in developing staying power, a yoga program will also physically and mentally help take you to the finish line.
Power for the Swim
Stretching is definitely crucial to counter balance the muscle tightening actions of triathlon training, however stretching against a light resistance (as in yoga) will not only lengthen your muscles, it will improve the contractibility of your muscle fibers. This means your muscles will have the range of motion and power required to propel your body through the water. Practice the following stretch for up to one minute, five times a day.
It’s great to leave all your cares behind when you go out for a bike ride, which often means keeping your phone home. Similarly, toting around a heavy wallet can be a burden when you’re out running. However, in the case of a serious injury or accident, the absence of these objects makes it difficult to identify an unconscious athlete or contact their family. GO Sport ID provides a simple solution to give runners and bikers peace of mind by creating lightweight identification that communicates the your most important information when you can’t.
They offer several different ID products, including wristbands and dog tags. There are a number of wristbands options, such as an adjustable nylon band or magnetic therapy bracelets. Each GO Sport ID not only has space for your name and an emergency contact, but also an inspirational message so that you can use your ID to remind yourself of your goals and motivations. You may also want to provide any other vital medical information that first responders need to know.
GO Sport IDs was started in August 2011, and is based in Houston. Biggest Loser season 11 winner Olivia Ward and runner-up Hannah Curlee are spokespeople for GO Sport IDs, and encourage all athletes to be prepared for emergencies.