Cycling Archives - Fit Fiddle Fit

July 15, 2019 By Fiddle Leave a Comment

Cycling for Fitness

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Cycling For Fitness…and Pleasure!

Cycling for fitness, health and wellness, as an outdoor activity, is one of the most popular exercises, practised by millions the world over.
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Whether you’re doing long-distance, or simply going for a ride with your family, it’s a great way to keep fit and trim, done as a consistent fitness routine.
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Additionally, this is an excellent activity to decompress and destress after a day at work in an office, just by being out in the open. Stress is one of the main causes of degenerative diseases including cancer and heart disease because it dampens and destroys bit by bit, over time, the immune system.
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Put in proper diet and nutrition, you’re up and running to stay fit and trim to enjoy and also face any challenges you may encounter on your bicycle rides!
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Today, sponsored cycles are also becoming a very popular way to raise much needed funds for charity too.
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Whether you’re taking part in an organised event or planning a route of your own, it’s important to make sure that you have the right essential gear so you can complete the ride safely and successfully.

Choosing A Bike

Make sure you purchase a bicycle that is designed for the sort of riding you’re going to be doing. Make sure you have the right style of bike for short- or long-distance road riding, mountain biking or off-road cycling.
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Visit a specialist shop and get the staff to help you choose a lightweight bike that can stand up to the distance. Remember, you’ll be on the bike for a some measure of time, so choose one with handles that are comfortable to lean ons. Upgrade the saddle for maximum comfort.
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Invest in good lights. Not only will lights let you see where you’re going if you’re cycling in low light, but they’ll also make sure other traffic can see you.
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Think about whether you can use battery lights, which will need batteries replacing as you go, or whether you’d be better off using a dynamo light, which recharges as you ride.
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Add on sturdy mudguards to stop you getting too mud splattered if you’re cycling in poor weather conditions. You’ll arrive at your destination much cleaner with proper guards.

Choosing Clothing

Cycling clothing will help you to stay cool and dry as you cycle. Choose a cycling outfit that is comfortable to wear for long periods.
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Look for reflective strips to help you be visible to traffic. Stick with close-fitting lycra. The close fit helps you stay more streamlined, reducing the risk of clothing becoming caught in the bike, and giving you a little more speed. The stretch in the fabric will let you move easily to peddle, while also wicking away sweat.
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Padded shorts will keep your saddle comfortable for longer, which you’ll be very grateful for after a long day on the bike. Make sure you’ve bought a safe helmet too, that has been properly fitted. It needs to be secure on your head to protect you in case of an accident.
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Pack a cycling jacket to protect from the elements or cooler temperatures. For your shoes, choose toe clips. They’ll help you cycle more efficiently, but will need some practice to get used to if you usually ride in normal trainers. Make sure you choose a shoe with decent grip on the sole to keep your feet on the pedals.
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If you’re completing a charity ride as a team, you can choose a Custom Designed Cycling Team Kit to properly mark you out as a team.

Repair Kit

Mishaps happen, so be prepared with a repair kit to tackle punctures and other basic repairs. You’ll need a pump for refilling your tyres too.
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Being properly prepared means that any puncture or flat tyre doesn’t mean you have to be off the road for long. You can do your own repairs and be back to cycling with minimal delays.

Spring Cycling Essentials

Cycling vs Driving ~ 5 Convincing Health Reasons

August 25, 2018 By Fiddle

Leg Workouts ~ 3 LEGitimate Reasons to Work Those Legs

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The Best Leg Workouts ! 3 LEGitimate Reasons to Work Those Legs

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Sometimes, even the thought of squats, lunges or any leg workouts at the gym or at home can be exhausting. And as for the glutes, well most people would much rather sit on them than work them.
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It can be all too easy to neglect leg workouts and many people (especially guys) often skip leg day at the gym entirely.
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When it comes to leg workouts for health reasons, there are some persuasive reasons not to neglect those pins – read on to see why – along with 3 tips on how to build leg strength and stamina with leg toning workouts.

1. Optimized Sporting Performance

Working your legs will give you a strong stable form and limit the chance of injury.
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For sporty types, building lean and strong legs will increase speed, agility, flexibility and provide a strong base for balance – from golf to running, tennis or gymnastics these factors are useful for so many different sports.
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Strong legs can also prevent injuries such as lower back pain. In the case of which, strengthening the core is often advised.
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But remember that building leg muscles and glutes can ease this common ailment by stabilizing the pelvis.

2. Lose Weight and Prevent Diseases

Legs contain some of the largest muscles in the body. Therefore, making these muscles bigger and stronger will help you burn more calories as you use them.
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This can help you to shed pounds. By losing weight you’ll reduce the risk of preventable diseases like diabetes, stroke and even cancer.
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There are many ways to the tone leg muscles. Running uses every single leg muscle and is therefore the exercise that will strengthen them most quickly.
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Cycling is another great leg exercise, and if you’re just starting out then electric bikes are a way of building up strength and stamina with opportunities to rest.
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Simply lying on the floor and resting your legs up the wall vertically is a yoga pose that has some amazing benefits for weary legs and can help ease stress and anxiety too.

3. Prevent Health Issues in Later Life

Legs are a complex alignment of muscles joints and tendons and they’re used in lots of everyday movements – even movements where it doesn’t appear they’re being used.
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They’re also our main means of transportation. The average American takes around 5000 steps a day. Even if that’s only around half of the recommended amount, it still translates to 2.5miles; over a lifetime adds up to some serious mileage.
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Legs are amazing – but with legs especially – it’s important to ‘use it or lose it’. Many people become unsteady on their feet as they get older due to deteriorating muscle mass. Therefore, building strong legs in earlier years will set you up for later life.
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Often overlooked, legs are an important muscle group that should be built into your workout routine. From beginners to seasoned sportspeople, making room for regular leg workouts will significantly improve health, well being and performance.
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Leg workouts can often lead to injuries, so be aware of injuries which can easily occur, like torn muscles, sprains and strains. Use sports medicine for treating and preventing your injuries. Or visit your sports doctor for professional help.
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A smart move is to ensure you have to hand a supply of natural bio-available anti-inflammatories like curcumin to help reduce pain and swelling.

Advances in scientific technology have made possible oral stem cell supplements like StemEnhance which stimulate your bone marrow to produce adult stem cells that help your injuries self-heal.
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Article by Jackie Edwards
jackieedwardswriter@gmail.com

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July 14, 2018 By Fiddle

Stay Energized when Working Long Hours ~ 5 Ways to Do This

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5 Ways to Stay Energized when Working Long Hours

It seems that the idea of “long hours” has become more of a norm than an exception. As such, this so-called ‘lifestyle’, this stressful , hectic pace of life has reshaped our priorities. Let’s get real…all these lumped together over time can lead to illness and degenerative diseases including heart disease and cancer.
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It’s becoming more challenging to stay on top of our tasks, keep our energy levels high, and safeguard our social lives.
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However, no matter what you do and how complex your life may be, there are certain steps you can implement into your routine in order to help preserve your energy. Below are 5 best ways.

1. Work out before work

How many times have you planned to hit the gym as soon as the clock strikes five, but you end up too tired to actually stick to your promise?
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When we spend so much time stuck behind a desk, chances are we’ll rush home as soon as we wrap up at the office. On the other hand, if you teach yourself to start your day with a burst of physical activity, you’ll fuel your mind and your body with energy.
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You can add healthy home workout additions to make your morning workouts more enticing. However, with or without, a consistent morning fitness routine will give you the needed lift to tackle greater challenges and provide you with plenty of mood-boosting chemicals for more motivation throughout the day.
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Add to that the mighty effects on your circulation, and you’ll quickly notice that your productivity levels and your energy are much higher than before.

2. Prep your office meals and snacks

Let’s get smart! You can prep at home several great delicious office lunches. Here are 3 yummy office lunch recipes that you can easily master, then enjoy during your lunch break.
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The real devilish challenge is that afternoon slump that often tricks you when it comes to methods for renewing your energy supplies.
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Right after the first portion of your work day is done, it’s no wonder your body starts craving sugar in the afternoon for an instant energy boost. This may seem an acceptable solution at the time being, but that quick spurt of energy will dissipate as fast as it arrived when you choose a unsavory source.
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So, you can stay smart by having foresight and be prepared. Here are 7 great office snacks that you can prep beforehand…healthy for your weight and health, and healthy also for your wallet!
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If you are tempted to go to the snack dispenser, consider other healthier snack alternatives to your typical sugar-based candy bar or the bag of chips.
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There are many equally tasty, and much healthier substitutes such as snack packs of various nuts (walnuts, hazelnuts, peanuts, almonds, you name them), or fruit salads.

3. Master meal planning

For those who spend hours at the office, there is literally not a single second to waste. You simply NEED to fit healthy eating into your busy lifestyle. Prepare food using REAL whole ingredients ~ nothing beats real food!
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Planning out your weekly meals is key to preserving your energy and your time.
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You can decide on a designated meal-planning day, such as Sunday, to go grocery shopping for the entire week, cook, and pack your daily meals into suitable containers – mason jars and Tupperware work great for most meals.
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Then again, you can also plan for the busiest days of the week and do what clever Aussies have started doing – the trend of ordering ready meals in Sydney and other cities has become the go-to solution for many hard workers.
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It’s a great way to keep up with your dietary needs, make your meals nutritious and diverse, and have the perfect pick-me-up meal for your lunch break. On top of it all, if you are wanting to lose that stubborn excess weight, this is a perfect way to adopt, for the simple reason that weight gain is cumulative!

4. Don’t skimp on sleep

Getting quality sleep is so much more than just a basic physiological need.
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When you create a sleep schedule that ensures your minimum rest requirements, you’ll let your body rest and recuperate from all the hard work during the day.
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That, in turn, gives you a chance to replenish your energy for the upcoming day and keep your hormones balanced.
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This single habit is crucial in all of your bodily functions, so no amount of healthy food or exercise can make up for the lost sleep time.

To improve the quality of your sleep, make sure you create a before-bed routine that will let you unwind. Anything from meditation, reading, to kicking out all electronic devices from the bedroom in the two hours before bed will help your brain detox and fall asleep faster.

5. Kick up your self-care rituals

Even though many of the aforementioned steps such as a consistent fitness and exercise routine and eating healthy fall under the category of “self-care”, there are other vital actions you can take to become more resilient to the negative effects of everyday stress.
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If you enjoy cycling or hiking, go for it! Do flower arrangement, collage work, painting, or simply pampering yourself to a relaxing massage could be your go-to techniques.

Your choices are practically endless when it comes to defining your self-care routine, so make sure you truly listen to your body and define your needs.
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Self-care would also mean taking premium nutrients in the form of bio-available plant based supplements. which our bodies can assimilate.
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However good our diet, we will not be able to absorb all the vital nutrients our bodies need for optimal health and vitality.
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We need minerals, the spark plugs of life, a broad spectrum multi-vitamin, vitamin C in mega doses for heart health and curcumin, nature’s anti-inflammatory.
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Add to these, a stem cell support like Stem Enhance Ultra to boost your bone marrow’s inherent ability to produce adult stem cells for self-healing and regeneration, and you have a formula for staying energized, not only while at work but also in your everyday life.
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Think outside the box and allow yourself the flexibility to switch between rituals when you feel like it – after all, it should be your oasis of wellness, not another source of stress!

Article by Expert Author
Olivia Williams Jones
Editor at High Style Life

w: https://highstylife.com/ e: olivia.jones@highstylife.com

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September 23, 2017 By Fiddle

Road Safety for Cyclists ~ 4 Things to Consider When Sharing The Road

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Sharing the Road? 4 Things Cyclists Need to Know About Road Safety

Riding a bicycle is great for your health and one of the best ways to get around your local area without having to rely on a motorized vehicle.
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If you choose to ride your bike on the roadways instead of drive, you should take certain safety precautions to avoid dangers. Here are 4 pieces of advice that you should follow to keep yourself safe on the road.

1. Know Your Responsibilities

As a cyclist, you will share many of the same responsibilities as drivers. Being aware of your responsibilities can help you avoid accidents and ride more defensively.
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AAA notes that you still have to yield to pedestrians who are trying to cross any roads. You’re also still expected to stop at stop signs and red lights.
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If you need to make a turn, be sure to use the appropriate hand signals to let drivers and any other cyclists know where you’re going. Traveling with the flow of traffic is another rule that you’ll need to follow.

2. Make Yourself as Visible as Possible

You’ll want to make sure that you’re clearly visible so that drivers can avoid hitting you. Wearing bright-colored clothing is a great way to catch drivers’ eyes and keep you safe.
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If you ride at night or in the early morning, try wearing reflective clothing and using a headlight on your bike to make yourself more visible. Reflective materials can also be placed on your helmet and shoes.
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If you need to cross the path of a driver who’s stopped, try to make eye contact and give a friendly wave so that they won’t accidentally proceed without seeing you while you’re crossing.

3. Bring Emergency Supplies

You can find emergency kits that are ideal for cyclists. Some of the best kits are contained inside lightweight, waterproof bags. Bandages, antibiotic ointment and irrigation syringes to treat road rashes are included in some of these kits.
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You should also bring a mobile phone with all your emergency contacts listed in case you or someone else needs to call for help.
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If you happen to get into an accident that’s caused by a negligent driver, you can hire an accident attorney who specializes in bicycle collisions to take legal action.

4. Keep Your Bicycle Under Control

Maintaining control over your bicycle at all times is a must if you want to stay safe on the road. You should be riding a bike that’s sized and adjusted correctly for you.
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Check your tires regularly to ensure that there’s enough air in them to ride stably. Your brakes should also be checked so that you’ll be able to stop quickly if necessary. Riding on bumpy roadways or at fast speeds isn’t recommended until you get used to outdoor cycling.
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.Bicycle safety should be a top priority of yours if you plan to share the road with vehicles. You’ll have a greater chance of getting to and from your destinations safely by riding with caution.

Post by Hannah Whittenly
https://Twitter.com/HannahWhittenly

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April 20, 2017 By Fiddle

Lack of Gym Motivation ~ 4 Reasons Why You’re Not In A Hurry To Exercise

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Lack of Gym Motivation

Have you ever tried to get fit, lose weight, or shape up but failed to see any proper results?
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Most of the time, a lack of motivation is the reason why we end up failing to reach our goals.
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Without proper motivation and support, it’s hard to work at our goals and give it our best.
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So, in order to revitalise that motivation, here are 4 tips to help you get exercising and work your best.

You don’t have a gym buddy

A gym buddy is not only a source of motivation and friendship, but also someone who can support you through the toughest times.
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Having a gym buddy means that you can work together. A gym buddy helps you remove anxiety when visiting the gym.
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You can support each other to beat bad habits and create better ones.
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Having a gym buddy also makes it more fun to go to the gym. You’ll treat exercising in the gym more like an enjoyable group activity as opposed to a stressful workout.

You don’t have a trainer

Whether it’s a personal trainer or someone online who is giving you advice, you always need someone who knows more than you about fitness.
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Are you shy and find it difficult to make friends at the gym? Perhaps you aren’t confident enough to ask for help.
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If so, then you can always consider a service such as Marc Dressen Personal Training.
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Hiring a personal trainer is a wonderful way to get fit and stay motivated. You’ll get plenty of sound advice when you’re at the gym. You’ll also get support from them in the form of tailor-made diet plans, exercise routines and more.

The gym environment isn’t fun

If you feel like your gym isn’t right for you, then there’s no harm in switching.
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Some gyms are notorious for having a bad community full of bodybuilders and fitness buffs who don’t take kindly to new people.
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However, many other gyms welcome newcomers, offer advice and have wonderful communities build around them.
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These are the types of gym that you should be looking for: a gym which accepts you and helps you grow alongside their community.
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There are also times when the gym itself doesn’t meet your requirements. Perhaps the equipment is faulty or lack-lustre. Or maybe the showers aren’t very good. Or perhaps maybe you want something more modern.

You aren’t tracking your progress

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Progress doesn’t mean how much weight you’ve lost or how big your muscles get.
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Progress can mean how many push-ups you’ve done compared to your last session, or how far you run on the treadmill compared to a week ago.
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Weight is an acceptable metric to track your progress.
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However, weight as a metric can also be a very unstable one because it’s not as simple as just looking at a number and watching it go down.
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Instead of using weight as a means to track progress, use your habits. Track how many calories you’re eating. Track how you’ve cut down over the past few days. Record the number of reps you can do and how many steps you take per day.

March 31, 2017 By Fiddle

Spring Cycling Essentials

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Spring Cycling Essentials ~ What you need for a comfortable ride!

Spring is officially here, even if the weather doesn’t seem as if it has received the message!
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One of the awesome things about March to May is the weather. As the days get longer, the weather gets warmer. Gone are the days when you have to wrap up every inch of flesh from the cold ~ spring is a comfortable month.
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Plus, there is no need to rush home to catch the last rays of sunlight. It’s a fact.
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Spring is a great time to take up cycling. However, before you hit the road, there is a list of things you need as cycling in spring isn’t a doddle. Well, not unless you have these to hand.

Cycling Jersey

Do you watch the Tour de France or the Olympics? If you do, you will notice that they all wear lightweight jerseys.

And, there is a good reason. The reason is that they are effective in all weathers, which means a jersey is perfect for spring.
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Although the climate is better, the season is still prone to showers and cold winds. To make sure you don’t get caught out by the weather, a jersey uses lightweight materials that keep the heat in. Also, it is skin tight so as not to let the heat out.
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In the warm weather, it helps to keep you cool as it only covers the chest area. The arms and legs are free to feel the breeze against the skin.

Wind Jacket

Sometimes, the weather is even worse than a light shower. From time to time, it’s pretty intense as high winds lash at your body from head to toe.
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In these conditions, you need more than a jersey. What you need is a wind jacket.
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As the name suggests, the jacket is designed to keep the wind at bay as the hiking materials take the brunt of the wind.
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A good windbreaker is also waterproof to ensure you stay dry and warm. If the weather improves, the sides and armpits have breathable holes that aid condensation. Or, you can take the jacket off and stow it in your bag.

Saddle Bag

A saddle bag is essential because you will need to carry a lot of gear when you go for a ride.
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Bikes are notoriously unreliable, and wheels will puncture and chains snap. When they do, you need to fix or replace them so that you aren’t stranded miles from civilisation.
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Also, you’ll need to eat and drink to keep your energy levels high and to stay hydrated. Then, you’d need a place to store your valuables like a mobile phone or house keys.
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As you can tell, there isn’t any space for these items on the bike. There is plenty of space in a bag, and the bag attaches to the bike. Simple.

Helmet

Yes, you need to wear a helmet all year around because bike accidents are no joke. They happen, and when they do, they can cause serious harm.
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But, in the spring, there is no need for a chunky one. It only makes life harder and more uncomfortable, so you should try a sleeker version. The lighter helmets are much better in the warm weather, and they aid performance as they weigh less.
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There’s no need to worry about your safety as these helmets are just as effective as the traditional ones.

Cycling

. Cycling For Fitness…and Pleasure!