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| Biking It Up & Other Options |
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May is National
Bike Month
Bikes, or some semblance of the same, have been in existence since the 19th century. Whereas they may have originally been crafted mainly for transportation, they have become recognized as adjuncts to physical activity.
Medicinenet.com says you can burn "as many as 750 to 1,000 calories per hour if the biking is hard and continuous. Most people don't work that hard, and so 500-600 calories is more likely. But your calorie expenditure will vary greatly depending on whether you're on a stationary or outdoor bike, how hard you work, how efficient your bike is, and other factors".
The League of American Bicyclists promotes Bike-to-Work Week from May 12-16 and Bike-to-Work Day on Friday, May 16. They have provided some suggestions for celebrating bike month, which might help spark ideas for adding biking (or more biking) to your physical activity routines. Interval training can be mixed into
your cycling routine once or twice per week. |
Seven Most Effective Exercises
according to WebMD.com:
- Walking
- Interval Training
- Squats
- Lunges
- Push-ups
- Abdominal Crunches
- Bent-over Row
Read more about these at
www.webmd.com.
www.webmd.com/fitness-exercise/guide/7-most-effective-exercises?ecd=wnl_day_020408
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More On
Abdominal Crunches
HealthAtoZ cautions that a study at San Diego State University showed that the traditional sit-up or crunch is "ineffective". Rather, you might benefit more from the bicycle maneuver, Captains chair, or crunch on an exercise ball.
www.healthatoz.com
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Low Impact Exercises & Equipment Options
If your knees ache from arthritis, you may be able to use some options listed below according to HealthAtoZ.com. Of course, check with your doctor first:
At the Gym:
- Water Aerobics
- Yoga or Tai Chi
- Elliptical Machine or Recumbent Bike
- Upper-body Ergometers or Rowing Machines
At Home:
- Seated leg extensions
- Sit in a sturdy, firm chair.
- Slowly extend one leg straight out in front of you, keeping your thigh on the chair.
- Hold for a few seconds, and then slowly lower to the starting position.
- Repeat with the other leg.
- Floor leg lifts
- Lie on a mat on the floor with one knee bent, foot flat on the floor and the other leg straight.
- Bend your straight leg at the knee and bring it toward your chest.
- Push your foot up in the air to straighten the leg and then slowly lower it to the ground. Repeat with the other leg.
- Seated hamstring stretch
- Sit in a chair with one leg extended in front of you, slightly to the side.
- Slowly lean forward and reach toward the extended foot with both hands.
- Hold the stretch for a few seconds.
- Repeat on the other side.
"If your knees start to hurt after any activity, stop and check with your doctor before trying it again. For more help with exercises suitable for bad knees and other joint problems, your doctor may refer you to a physical therapist."
Read more about these at
www.healthatoz.com.
www.healthatoz.com/healthatoz/Atoz/common/standard/transform.jsp?requestURI=/healthatoz/Atoz/dc/caz/bone/arth/alert12032007.jsp
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