Before you take your bike out for a long, rejuvenating ride in the fresh air, make sure you stretch out your muscles and prepare your bo...
Before you take your bike out for a long, rejuvenating ride
in the fresh air, make sure you stretch out your muscles and prepare your body
by going through some key pre-workout exercises. Whether you’ve just recently
picked up some women
bikes for sale or whether you’ve been a biking enthusiast for some time,
preparing for your biking session before heading out can help you stay
comfortable, avoid muscle pain and ride more smoothly. Luckily, putting
together a personalized pre-workout routine may be simpler than you think. Take
a look at some of the best biking pre-workout exercises to try and what you can
do to effectively prepare for your bike ride.
Preparing for Your Bike Ride
Getting ready for a successful session riding your electric
bicycles involves preparing yourself physically as well as double-checking
your bike to make sure it’s up to snuff on safety standards. You may want to
take a moment before each bike ride to mentally prepare for a safe and secure
experience. You can choose to meditate or simply to take deep breaths for a
full minute and run through your planned route in your head. Prior to each bike
ride, remember to:
Enhance your endurance by doing both strength
training and cardio exercise regularly
Keep yourself in all-around good health by
eating well, sleeping at least eight hours per night and always staying
hydrated
Take strategic breaks between bike exercise
sessions to allow your body adequate time to recover
Make sure your bike is clean, well-maintained,
in good shape and up to speed on all safety precautions before heading out for
a ride
Exercises To Have a Successful Bike Ride
Before you can glean all the health
benefits of biking, you’ll need to physically prepare. Without adequate
pre-workout exercises, you might risk muscle strain and other athletic
injuries. Fortunately, having a successful bike ride could be as simple as
getting into the habit of doing some simple stretches and exercises before
hopping on your bike and riding away. To get started, you may want to:
Hold static stretches for 10 to 30 seconds
Try repetitive dynamic stretches for a total of
10 to 12 repetitions
Use a tool such as a yoga brick to engage in
passive stretching
Focus on contracting one muscle while stretching
the opposing muscle to practice active stretching
Do some lunges and try a hip flexor stretch to
help relieve hip tightness and improve mobility
Try bodyweight squats or barbell squats to help
strengthen your legs and glutes
Do some jumping jacks to get your blood pumping
Although biking can provide great exercise, it’s important
to prepare for this workout with certain specialized stretches and routines. If
you’re still searching for the right exercises to add to your pre-biking
ritual, this handy list could help you assemble the right routine for your
needs. Whether you’d prefer to focus on bodyweight exercises, passive
stretching or old-fashioned jumping jacks, any of these pre-workout exercises
could help you gear up for a safe, enjoyable and physically rewarding bike
session.
