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Things to know about cycling

Long ago, in the kingdom of bicycles people rode to work, to school and just for fun. But in man’s march to progress the kingdom spawned millions of cars. Cycling became dangerous and less fun, and special lanes to be built on the roads so people could return to a healthier lifestyle.

For those who prefer not to cycle in or near traffic there are a few options. Dozens of cyclists ride every morning along the Palisadoes all the way to Port Royal. There is little traffic and the road is nice and flat and not too curvy. Riding out near Hellshire and Fort Clarence is a breezy ride that cyclists enjoy. On the South Coast there are numerous flat roads tha the adventurous cyclist can explore.

Cycling offers numerous benefits. Here are a few:

• It can be done indoors as well as outdoors.
• It is one of the best forms of aerobic exercises to do.
• Riding a bicycle lowers the risk of heart disease, stroke, high blood pressure and diabetes.
• Cycling staves off obesity.
• It fits into modern life easily as a mode of transport or recreational activity.
• Osteoporosis and hip fractures are less likely to occur when you’re a cyclist.
• Cycling lowers bad cholesterol (triglycerides that clog arteries) and increases good cholesterol.
• It causes less stress on the ankles and knees than running.
• Riding a bicycle tones and shapes the calves, thighs, pelvic area and buttocks, and melts cellulite off the thighs.
• It helps develop the abdominals and improves circulation around the body by conditioning the heart to pump more oxygen-filled blood cells to the muscles.
• It builds muscle and raises your metabolic rate to burn calories and fat fast.
• It reduces your risk of death on the roads by 22%.

For those of you who need structure and group motivation, take a spin class. A spin class is indoor cycling to music on stationary bicycles with an instructor. The fast momentum and resistance dial that simulates different terrains provides the same intense workout as if you were outdoors. It shapes and tones the calves and thighs and burns fat. One class takes about 50 minutes to an hour, but for those of you just getting started, there are classes for beginners.

For a spin class, it is also recommended that you:

• Drink lots of water before class, as some rooms are kept deliberately humid to increase sweat.
• Wear form-fitting cycle shorts.
• Buy a heart monitor if your bike does not have one built-in.
• Do no wear sweats or thick shirts.
• Wear gloves to prevent calluses from the handlebars.
• Wear regular athletic shoes if the bike pedal has a single strap, but bicycle cleats if it has a toe clip.
• Take classes only 2 to 3 times per week to rest your body adequately.

Cycling is not ideal for those who have joint problems and arthritis, nor is it a total body workout. Cycling does not work the upper body. It is best combined with weight lifting, so that you may shape the arms as you shape the legs.