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Keep Cycling in the Winter with a Trainer

Even when the weather turns cold, you can keep cycling in the winter with a trainer. A trainer basically turns your bicycle into a stationary bike. When cycling in the winter isn’t achievable, many people just turn into couch potatoes and let the weight increase. Health and fitness are difficult to maintain if the exercise routine is start and stop because of seasonal changes.

A cycling trainer is an inexpensive way to bring the gym home with you. This machine is a tripod looking device that you set the back wheel of your bicycle in so that you can sit and peddle in a stationary position. The trainer provides varying degrees of resistance so the cycling in the winter continues to be a workout.

Trainers come with a variety of features. The most expensive and effective trainer is called a fluid trainer. It is driven by fluid that is usually silicone. Silicone gets thicker as it warms up from the friction of the spinning bicycle wheel, so more resistance is naturally added to the workout. Serious cyclists use this kind of trainer.

The second type of trainer is the magnetic trainer. Its resistance is created by magnets. This style of trainer will fall into the middle price range. It usually has to be manually adjusted from light to heavy tension, so the cycling isn’t as convenient for the person wanting to keep the feeling as real as the road.

The final trainer is the wind trainer. As you peddle and spin your back wheel, it blows a little fan that creates resistance. This is the entry level trainer. More than likely, someone who cycles for exercise will not be satisfied with this style.

Just remember that cycling in the winter doesn’t always have to be indoors. If you get a nice sunny day, get out on the roads and get a real workout.

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Exercising Wisely: Stretch Vs. Warm Up

Stretching properly when you exercise is vital to getting the most out of your workout. Interestingly, studies suggest that stretching after your workout is more effective than stretching before.

This doesn’t mean that you should skip the pre-exercise preparation phase. Instead, focus on warming up before your workout as opposed to doing stretches. The basic idea is to warm up your muscles and get the blood circulating through them before you start working them hard.

Warm Up Ideas

To get the most out of your exercise, it’s best to match your warm up to the type of exercise you’re doing. For a relatively gentle exercise like yoga, an equally gentle warm up works best. Something as mild as soaking in a hot bath can do the trick.

For intense cardio exercise, you can start by doing a mild version of your main routine. For example, if you are going on a two-mile run you might warm up by walking for five minutes first. If you plan on swimming 50 laps at top speed, start by swim a lap or two at a relaxed pace.

Strength-training warm ups also usually involve a light version of the main exercise. The idea is to work the same muscles you’ll be using in your training, but to do so gently. Thus, you might do a few reps with ten-pound weights before reaching for your usual thirty-pound set. You can also try some light cardio, such as jogging in place or doing a few jumping jacks.

Cooling Down

Once you’ve completed your main workout, it’s time to stretch those tired muscles. Post-workout stretches help prevent next-day muscle pain and increase your flexibility. You’ll want to focus on stretching the same muscles you just used and abused in your main workout. And don’t forget to drink plenty of fluids to hydrate those tired muscles.

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Exercising in outdoor locations

Exercising is an important part of a health and fitness plan. Many people enjoy changing the location of their exercise routine. For those who wish to exercise outside, several tips should be considered when temperatures become high. These considerations include everything from clothing, location, accessories, and time of day, to staying hydrated.

For those who choose to exercise outdoors, high temperatures can cause difficulties. During these high temperatures it is important to remember to stay hydrated. Dehydration in excessive heat can lead to fainting, fatigue, heat stroke, or heat exhaustion. To prevent these possibilities, you should be sure to drink plenty of water at least 2 hours prior to working out. Additionally, it is important that you plan to replace the fluids you lose while working out.

In addition, choosing appropriate clothing and accessories are also important. When you choose to exercise outdoors you should wear clothing that allows your body to breath and allows any perspiration to evaporate. Moreover, you should include accessories such as sunscreen, hats, and sunglasses to protect your skin, head, and eyes while working out, outside.

Another consideration should be location. When exercising outside, it is important that you choose a location that is appropriate to your needs and skill level. This includes choosing a place that has some shade if you are not used to exercising outside or choosing some place that makes you feel comfortable and secure. Finally, choosing the appropriate time of day is also important such as working out in the morning or early evening if temperatures are high.

Exercising outside when weather is appropriate can provide a scenic and enjoyable atmosphere for your workout. However, it is still important to take appropriate precautions to avoid negative consequences from heat exposure. Consider easing into outside workouts if you usually exercise indoors. Above all, it is important to finish your work out early or stop your workout if you begin to feel poorly, faint, or dizzy.

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