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| *Vultures Knob>>>Cycling |
How far do you have to cycle to get a good workout? |
How far do you have to cycle to get a good workout? It is more a matter of intensity. To get a good work out to be fit you need to get your heart rate at about 60 to 70% of your maximum heart rate (220 - your age, mulitply by 60 or 70%), for at least 30 minutes twice or three times a week. Another way to measure your effort is to ride where you can talk and say a sentence or two and then needing to catch your breath, if you can say a few words you are overdoing it, a speech and you are probably going down hill and have so for the last 10 minutes. Stick to the first alternative for 30 minutes (that is about 60 to 70% of your max heart rate). Now, if the road is hilly or flat your speed and effort at the pedals will make a difference, so take that work load into consideration. If you wnat to go beytond that point, then maybe you will have to train specificaly for cycling; hill climbing, endurance rides, sprints, intervals, etc. This two sites could be of interest for you: http://www.timeoutdoors.com/sitetools/ar... acd=bike http://www.ctc.org.uk/desktopdefault.asp... until ure out of breath and literally dieing on the floor As far as the health club It's not how far really it's how long you do it for? I'd say around 30minutes a time. 3-4 times a week. Cycling is great exercise, it works the large muscle groups. Be sure to follow the rules of the road, and watch out for pedestrians. Be safety conscious, and watch out for sand. Never ride on a turn or curve on loose sand. But it's not how far or how long. It's how hard you ride. If you're standing on the pedals and breathing hard, a half hour is plenty, a few times a week. Its not how far its how long you cycle for and how much effort you put in. It depends on what your goals are. If you are looking for general conditioning and improving your cardiovasular system, then three days a week for a half-hour each day would be fine. Your main goal is to get your heart rate up and keep it up for 20 - 30 minutes (or more) several times a week. You can do this cycling, jogging, walking, swimming, or what ever. However, if you have a more ambitious goal, say complete an MS-150 charity ride, you will need a lot more miles. If you would like to stretch your boundaries, there are a number of books you can pick up at the book store or library that would give you training tips. Or, come back here and I and several other people on this answers sight can give you some suggestions. Good luck. |
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