Page 13 - Worthing Lifestyle Jul:Aug 2019
P. 13

    on 'yer bike
The rise and rise of cycling shows no sign of waning!
The website cyclinguk.org has
handy tips to get you started if new to the sport and information if
want to get involved in the activities the week.
Part of the increase in biking as a leisure pursuit has been the attributed to the developing technology
in the UK
lots of you’re
you during
in
by a stretch
So many of us don’t pause for a breath - not just to make sure we are filling our lungs properly but also to see how we feel in our bodies. The process of stretching and breathing deeply shouldn’t just be for the dedicated yogis - it’s actually an intrinsic part of whole-body health; after all, motion is lotion!
the electric bike field. These ‘e-bikes’ are becoming lighter (and thus more manoeuvrable) and less expensive, allowing more people to get on the road and cycle further and for longer periods than previously possible. They don’t make cycling easy, but they give riders that extra bit of confidence to try more challenging routes or head further afield. Buying the right bike for your needs
is crucial, so go and test it in a showroom and try to refine the idea of what you need before you visit. If you need more advice on buying, ebiketips.road.cc is a great resource and has a database of local suppliers.
  You may have seen the rise of the MAMIL (that’s Middle Aged Man in Lycra...) and
in part the e-bike accounts for a large part of that increase. Brian Rutland, 68, has
just purchased one and loves the greater sense of freedom and new possibilities it has brought: “I now have a cycling club with a group of friends - we meet up once a week
and pick a 35-45 mile loop, with pubs/cafés on the way. We would never have done this without e-bikes - we can cycle further confidently and tackle a range of terrains without getting too tired - after all, we want to be able to walk the next day! You still get a work out and I’ve noticed the difference in my fitness, but it’s a joy not a chore.”
GET FIT for life
Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. If you don’t have time for a longer yoga class (which is the gold standard) try to incorporate five minutes of stretches when you wake and five before sleep. The Sun Salutation is a great way to feel energised and there are a whole host of helpful bedtime routines online.
 making fitness functional
Our perceptions of what is means to be fit and healthy are shifting - moving away from the fad and into a deeper understanding of
lasting health. Whether you love or loathe exercise, we’ve got some tips to get
you into better shape for a healthier you - after all, this is the only body we will ever have!
 If we all charge into a fitness and diet plan, all guns blazing from a standing start, most of us will end up falling off the wagon pretty quickly. Most agree that the best healthy steps we can take are more holistic than that and looking at functional fitness - the training of muscles which result in everyday movements such as squatting, reaching, pulling, and lifting becoming easier.
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasise core strength - very important for overall stability. They also engage more muscles, increasing calorie burn.
You can build in functional training no matter your fitness level. Lower impact activities like yoga offer it already within its compound movements and many gym classes or personal trainers can incorporate these exercises into a routine. If you fancy giving it a go at home, make yourself a circuit training course with movements like bodyweight squats (add a jump as you come to stand up), lunges, press ups, - try 25 seconds work, 15 seconds break, then up the work time as you get fitter.
Always consult your doctor before starting any new diet or fitness regime
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