Unlike going to the gym, cycling is a relatively inexpensive way to achieve better health and fitness. You can also save money by cycling to and from work, to the shops or to school.
Current recommendations for physical activity
The National Heart Foundation of Australia recommends 30 minutes of moderate physical activity each day.
30 minutes might sound like a lot of exercise in one go but the good news is you can break it up throughout the day. That is, you can exercise for ten minutes three times a day, or 15 minutes twice a day and still benefit.
To get the most out of cycling, try to go at a pace that makes you breathe a little faster, feel warmer and have a slightly raised heart beat. You should be able to talk while cycling. Remember; take it easy to begin with. When you first start cycling you should aim to cover five kilometres in 20 minutes. As you become fitter and more comfortable on your bike, start to increase your speed and distance.
 |
Why cycle for fitness?
You may want to tone up, or you may be recovering from an injury - if you can walk briskly for 10 minutes, you can usually cycle for an hour.
The low-impact nature of cycling means it places very little strain on the body. This means it is especially good for people who are starting to get into exercise; pregnant women and people recovering from injury. Cycling also gives a great cardiovascular workout because it uses the biggest muscles in the body.
Being fit helps you cope with the everyday challenges of life; from running to the bus to working in the garden. You can lessen the risk of many lifestyle diseases such as cardiovascular disease by being fit. Fitness helps you to cope with stress. 'Feel good' body chemicals called 'endorphins' are released during exercise.
Doing it
On the road to fitness and health, try to do some enjoyable exercise most days of the week. Get the all clear from your doctor before starting an exercise program, especially if you are overweight, smoke, or have high blood pressure. Your doctor will advise you on your heartbeat rate and how high it can go safely when exercising.
Remember that it isn't necessary to strain; you should be able to talk to the person alongside you while riding. |
back to top
Devising a cycling fitness program
As with any exercise, it is important to warm up before cycling. Gently cycling for ten minutes will warm your body up and prepare your muscles for more intense exercise.
Increase the speed and distance you cycle at a steady rate as you get fitter, remembering that you are exercising for good health and enjoyment. As a guide, a beginner with a moderate level of fitness should aim to cover 5 kilometres in 20 minutes.
Rest is also very important as it allows your body to recuperate. Even top athletes do not exceed six training sessions a week.
Cooling down after a ride is just as important as warming up beforehand. Ride at an easy pace for the last five minutes of your ride and you will finish refreshed and revitalised, rather than strained and tired.
CYCLING TO WORK
Commuting by bicycle is a more attractive option than you may think. Perth has an excellent climate for cycling and is relatively flat. The city also has a good range of shared paths and quiet streets suited to riding.
Cycling trips between home and work are often not much slower than car trips, especially during rush hour. Choosing to ride instead of drive will also keep you fit and produce far less pollution.
Standard bikes are allowed on public transport at certain times of the day and this can shorten a ride to work. Another option is a folding bike that can be carried onto trains and buses at any time.
back to top
|
Finding the best route
Before setting off, try to find out the best route from home to work and back. A selection of maps is available from bicycle retailers. Take a test ride on the weekend. Look for paths, sealed shoulders and quiet streets. Remember that sometimes the most direct route is not necessarily the safest.
What to carry and wear
Cycling does not have to be sweaty work. Taking it easy will give you a leisurely ride and you should arrive fresh without needing to change clothes or have a shower. If you do need to change, your work clothes can be carried neatly in a backpack or once a week, take some clothes in to work by car, bus or train. Suits and bulky items such as shoes can be left at work. If your workplace doesn't have a shower, arrange with a neighbouring business, council or health club to use their shower and/or locker facilities.
Parking your bike
Protect your bike securely at work with a quality lock. Take off easily removable accessories before a thief does. |
|
CYCLING FOR PLEASURE
Of course riding a bike just for the sheer enjoyment can be a wonderful leisure activity. This can be in the form of a gentle excursion without a definite route, a ride to the neighbourhood shops, or a regular trip to an educational institution.
Competition cycling allows you to pit your skills against other riders over distance or time. There are numerous clubs involved in road, track and mountain bike racing.
This publication is available in alternative formats (e.g. audiotape, computer disk, large print or Braille) by contacting Balanced Transport System Unit on 9216 8000.
The following brochures in this series are available at bicycle retailers.
Department for Planning and Infrastructure
441 Murray Street
Perth Western Australia 6000
Tel: (08) 9216 8000 Fax: (08) 9216 8497
Email: email
back to top
